White Bean Soup with Greens and Rosemary

Inspired by Superfoods Rx, by Steven Pratt, M.D. and Kathy Matthews (William Morrow, 2004).
"Superfoods" are foods that have been shown to improve your health and well-being, and increase longevity. This tangy soup contains several: Beans, green, and rosemary, all of which offer great taste and health benefits for you and your family.
SIMPLE SOLUTION:
INGREDIENTS
1 cup dried white beans
4 cups good-quality vegetable stock or water
1 bay leaf
1 tablespoon olive oil
2 medium carrots, scrubbed and cubed
2 red bell peppers, diced
1 medium onion, chopped
2 garlic cloves, minced
2 1/2 tablespoons low-sodium soy sauce or tamari
1 tablespoon chopped fresh rosemary leaves
1 teaspoon chopped fresh thyme
Freshly-ground black pepper, to taste
Pinch of cayenne
1 bunch fresh spinach, kale, or chard, rinsed well and stems removed
3 tablespoons freshly-grated Parmesan cheese, optional
1. Soak beans with water to cover overnight. Drain.
2. Combine beans, stock or water, and bay leaf in a large soup pot over high heat and bring to a boil. Cover, reduce heat, and simmer for about an hour and a half, until beans are tender but still hold their shape.
3. In a large heavy-bottomed skillet, heat olive oil over medium heat and saute carrots and onion, stirring, for about a minute. Add garlic and continue cooking for five minutes, until vegetables are softened. Place vegetables in pot with beans.
4. Continue cooking soup 15 minutes over medium-low heat, then add soy sauce, rosemary, thyme, pepper and cayenne and continue cookign 15 minutes more to meld flavors. Add greens and cook five minutes more (for spinach or chard) or 10 minutes more (for kale), until greens are wilted.
5. Serve hot, sprinkled with cheese, if desired.
Serves 6.
HELPFUL HINTS: Note that thyme is renowned as an antibacterial herb, especially good to ward off colds and flu.

Butternut Cake with Cream Cheese Frosting

A recipe from Sabrina Model-Carlberg, Care2 Designer.
Why does pumpkin get all the attention at Thanksgiving when butternut squash is just as versatile and nutritious? Sabrina's fluffy, toothsome cake confection proves that squash has a sweeter side, and you can serve it plain or frosted with her super-simple cream cheese frosting, recipe included. Squash for dessert may sound weird, but it's a great way to sneak some nutrients into your family, and if you have leftover squash (as so many of us do), this tempting Butternut Cake is a great use for it.
SIMPLE SOLUTION:
INGREDIENTS
1 3/4 cup unbleached flour
3/4 cup maple syrup (we like Grade B Dark it is less refined and has more mapley goodness)
2 tablespoons Greek-style yogurt
2/3 cup grapeseed oil (or any mild oil will do)
3 eggs
1 cup cooked mashed butternut squash or canned unsweetened pumpkin puree
1 1/2 teaspoons baking powder
1 teaspoon baking soda
2 tablespoons spices (we use a combination of cinnamon, nutmeg, ginger, and cardamom)
1. Preheat oven to 350F. Place oil and maple syrup in a bowl and beat well for a minute or 2.
2. Add the eggs gradually and beat well. Then add the yogurt and beat a bit more.
3. Sift the flour, baking soda, baking powder, and spices over the mixing bowl, then add butternut puree. Beat all ingredients until just mixed.
4. Line a greased round cake tin with baking paper. Pour the mixture into the tin, then bake about 40-45 minutes or until cooked when tested with a skewer.
5. Serve warm or allow to cool completely and try it with this amazing cream cheese frosting:
Cream Cheese Frosting
Place 8 ounces light cream cheese, 1/4 cup maple syrup, and 1 teaspoon molasses in a food processor and process until smooth.
Cake serves 8 to 10.
MORE THANKSGIVING IDEAS• Baked Squash Savory Stuffing• Curried Pumpkin Soup• Pumpking Pie with Pecan Crust• Thanksgiving Decorating with Nature• Spicy Sweet Potato Patties

Pear Gingerbread

By Cait Johnson, co-author of Celebrating the Great Mother (Inner Traditions, 1995).
Gingerbread is one of my pet answers to down days and autumn chill--the aroma of gingerbread baking is incense for the hungry soul, and traditional gingerbread spices, with their anti-inflammatory properties, are actually good for us. This super-easy recipe is a family favorite, and it adds yummy tender pears to the mix. What you end up with is a bit of nourishing, comforting harvest bliss on a plate, so rich you don't need whipped cream to make it a cozy antidote to any blustery, damp day.
SIMPLE SOLUTION:
INGREDIENTS
1 cup (2 sticks) plus 6 tablespoons unsalted butter, at room temperature
1/4 cup plus 1 cup plus 2 tablespoons Sucanat or other all-natural organic sweetener, packed (see the Care2 Directory of Natural Sweeteners)
2 Bosc pears, peeled, quartered, cored, and thinly sliced
3 eggs
1/2 cup molasses
3 cups all-purpose flour
2 tablespoons ground ginger
1 tablespoon ground cinnamon
1 1/4 tablespoon baking soda
3/4 teaspoon freshly grated nutmeg
3/4 teaspoon ground cloves
Pinch of salt
1 1/4 cups boiling water
Preheat the oven to 350°F.
1. Place 4 tablespoons of the butter and the 1/4 cup Sucanat in a 9-inch square cake pan (flameproof) over medium heat (or you could do what I do and use a large iron skillet). Heat until the sugar melts, then add the pear slices in a decorative pattern and remove the pan or skillet from the heat.
2. In a large bowl using an electric mixer, cream together the remaining 1 cup plus 2 tablespoons butter and the remaining 1 cup plus 2 tablespoons Sucanat until light. Beat in the eggs one at a time, then the molasses.
3. In another bowl, sift together the flour, ginger, cinnamon, baking soda, nutmeg, cloves, and salt. Fold the dry mixture into the creamed mixture, along with the boiling water, stirring only until all the ingredients are combined. Be careful not to overmix.
4. Smooth batter evenly over the decoratively-arranged pears and bake in preheated oven around 35 to 40 minutes. Cake should feel springy to the touch when done. Allow to cool for 5 minutes, then invert it (carefully!) onto a serving plate. Cut into squares (or wedges, if you used an iron skillet) and serve, with whipped cream or Greek yogurt on the side if you like.
Serves 8 to 10.

Sweet Potato Fries Three Ways

By Cait Johnson, Managing Producer, Care2 Green Living.
Sure, we know sweet potatoes are healthier than white ones, but last time my son was home, he was weary of the same old mashed stuff and wanted something with a little more crunch and pizzazz. This was the solution.
Make 'em spicy, sweet, or savory: Any way you do it, these "fries"--actually baked in the oven with a bit of heart-healthy olive oil--are lower in fat than deep-fried, have a lower glycemic index than white potatoes and they come packed with antioxidants as well. So easy, so yummy--our favorite recipe for sweet potato fries three ways is a keeper, and we include some of our favorite dipping sauces for them, too.
SIMPLE SOLUTION:
INGREDIENTS
Basic Recipe
2 large sweet potatoes, peeled and cut into wedges or strips1 tablespoon olive oilCoarse salt and freshly-ground black pepper, to taste
1. Preheat oven to 425F. Toss the potatoes with the oil, salt and pepper, then place in a single layer on a lightly-oiled baking sheet. Bake 20 minutes, then turn and bake another 20 minutes, until soft inside and crisp outside (if you cut the fries very thin, you'll want to keep an eye on them to prevent burning). Serve hot.
Serves 4.
Sweet Variation
Sprinkle oiled and salted potato wedges with 1 teaspoon cinnamon and 1 tablespoon Sucanat or other natural sweetener (see the Care2 Directory of Natural Sweeteners). Bake as above. Or sprinkle with Sucanat and cinnamon as soon as they come out of the oven. Or just make the basic recipe and serve fries with this sweet dipping sauce:
Sweet Dipping SauceWhisk together 1/2 cup plain or Greek-style yogurt, 1/4 cup maple syrup, and cinnamon to taste. Use as a dip for the baked sweet potatoes.
Spicy Variation
Sprinkle oiled and salted potato wedges with cayenne pepper and/or chili powder to taste and bake as above. Or serve basic fries with this dipping sauce:
Spicy Dipping SauceIn a small bowl, whisk together 1/2 cup healthy mayonnaise and 1/4 cup chipotle salsa or other favorite salsa (we love the smokiness of chipotle, but we've also tried peach salsa and loved the combo of fruity and spicy. Feel free to experiment!).
Savory Variations
Add one minced garlic clove, 1/8 cup freshly-grated Parmesan cheese and some chopped fresh parsley to the fries as soon as they come out of the oven.
Add 1 teaspoon dried rosemary to oiled and salted potato wedges and bake as above. Sometimes we sprinkle these with fresh lemon juice just before serving. (This variation is great with our super-quick version of garlic aioli dipping sauce; just add a crushed garlic clove to your favorite healthy mayo.)
Sprinkle oiled and salted potato wedges with 2 teaspoons curry spices (use regular curry powder, or try 1 teaspoon coriander and 1 teaspoon cumin). Or make this dipping sauce:
Curry Dipping SauceWhisk 1/2 cup plain yogurt with 1/2 teaspoon curry paste and use as a dip.
Or just sprinkle your baked fries with a good quality vinegar!
MORE THANKSGIVING IDEAS• Baked Squash Savory Stuffing• Curried Pumpkin Soup• Pumpking Pie with Pecan Crust• Thanksgiving Decorating with Nature• Spicy Sweet Potato Patties

Healing Barley Soup

By Cait Johnson, author of Witch in the Kitchen (Inner Traditions, 2001).
When I came down with a double whammy of sniffles and post-birthday-feasting extra weight, I turned to this recipe from my wise grandmother, which includes other healing foods like garlic, onion, herbs and lemon along with the barley. She knew that this inexpensive traditional whole food has been used as a healing agent for centuries. Barley is a potent source of B vitamins, folic acid, selenium, and Vitamin E, has a low glycemic index, its fiber helps reduce cholesterol and it makes us feel pleasantly full without loading on the calories. The cooked barley has a pasta-like consistency that really satisfies, and this soothing soup always makes me feel better.
SIMPLE SOLUTION:
INGREDIENTS
2 tablespoons olive oil
1 medium onion (I use red, but white or yellow will do just fine), coarsely chopped
2 cloves garlic, minced
3/4 cup pearl barley
6 cups good-quality vegetable stock
2 sprigs fresh thyme or 1 teaspoon dried (thyme is a good anti-microbial)
1 sprig fresh rosemary or 1/2 teaspoon dried
1 medium carrot, chopped
1 cup sweet potato, peeled, and diced
3 cups seasonal greens, chopped (I like kale, but turnip greens, Swiss chard, broccoli rabe, mustard greens, or spinach will work beautifully)
Sea salt and freshly ground pepper, to taste
2 tablespoons freshly-squeezed lemon juice per serving
Cayenne pepper, to taste (optional, but it's very soothing for scratchy throats)Fresh herbs for garnish, optional
1. Heat the olive oil in a heavy-bottomed soup pot and add onion. Saute, stirring occasionally, about 5 minutes, until softened. Add garlic and cook, stirring often, for 1 or 2 minutes, until garlic is fragrant and golden but not browned. Add pearl barley, stirring to coat with oil, and cook for 2 minutes.
2. Add stock, thyme, and rosemary. Increase heat to bring soup to a boil, then cover, reduce heat, and cook 1 hour, until barley is barely tender. Add carrot and sweet potato, and continue cooking 20 to 30 minutes, until vegetables have softened. Add greens and cook until wilted and tender, about 5 to 10 more minutes. Use a potato masher to gently crush the potatoes. Add salt and pepper to your taste.
3. Ladle soup into bowls, adding lemon juice and cayenne pepper (if desired) to each serving, and top with fresh herbs if you like.
Serves 6 to 8.

Apple-Walnut Skillet Cake

Inspired by a recipe from Gourmet Magazine.
Rosy apples are everywhere, beckoning seductively from roadside stands and Farmers' Markets. Why resist? This sublime caramelized apple upside-down cake is a sweet way to honor them--and you don't have to bother peeling or chopping: just core and quarter them, caramelize them in a skillet, then top them with cake batter and pop the skillet in the oven. When it's done, turn the skillet upside down onto a plate, and out comes a moist, cinnamon-scented treat topped with apples in all their harvest glory.
SIMPLE SOLUTION:
INGREDIENTS
Apple Topping
3 1/2 Golden Delicious apples

1/2 cup (1 stick) unsalted butter

1/2 cup organic sugar or other sweetener of choice

1/2 cup walnuts, coarsely chopped
Cake Batter
1/2 Golden Delicious apple

3/4 cup whole wheat pastry flour

3/4 cup unbleached white flour

1 1/2 teaspoons baking powder

3/4 teaspoon salt

1/2 teaspoon cinnamon

1/2 cup (1 stick) unsalted butter, softened

1/2 cup organic sugar or sweetener of choice

1 teaspoon vanilla

2 tablespoons minced peeled fresh ginger

2 large eggs

1/2 cup sour cream or Greek-style yogurt
1. Core the apples and cut them in quarters.
2. In a 10 1/4-inch cast-iron or other oven-proof skillet, melt the butter over medium low heat. Add sugar and stir well to combine. Arrange apples decoratively, cut sides up, in the bottom of the skillet and sprinkle walnuts evenly between the apple quarters. Cook over low heat without stirring for 30 minutes, until apples are tender and the sugar has caramelized.
3. Preheat oven to 375F. Make the cake batter: chop the apple half finely. Whisk together the flours, baking powder, salt, and cinnamon.
4. Beat butter and sugar with an electric mixer or hand-held whisk until fluffy. Beat in vanilla and ginger and add eggs, one at a time, beating well after each addition. Add sour cream or yogurt, with mixer on low speed, and gradually beat in the flour mixture until just combined. Add chopped apple to batter, folding in gently.
5. With skillet off the heat, spoon batter over the caramelized apple topping. Spread evenly with a spatula, being careful not to disturb the apples, and leaving a 1/4-inch border of cooked apples uncovered. Bake cake in center of preheated oven for 30 to 35 minutes, until golden brown.
6. Remove skillet from oven and allow to cool 10 minutes on a rack. Slide a thin knife around the edge, place a serving plate on top of the skillet, and invert it so the cake ends up on the plate (carefully--so that it doesn't end up on the floor!). Serve warm or room temperature with whatever topping you like (whipped cream or vanilla ice cream are naturals).
Serves 8 to 10.

Fresh Greens Enchiladas

Inspired by Simply in Season, by Mary Beth Lind and Cathleen Hockman-Wert (Herald Press, 2005).
We're always looking for ways to get more healthy greens into our meals, since they're such a rich source of calcium and phytonutrients. This simple, imaginative Farmers' Market version of the Mexican classic does just that. Tender corn tortillas stuffed with fresh greens and cheese snuggle up in a pan with a zesty sauce to make a dinner fiesta for your palate.
SIMPLE SOLUTION:
INGREDIENTS
Sauce
3 poblano peppers (see Hints, below)4 tomatillos, husks removed (see Hints, below)1/4 cup dry-roasted unsalted peanuts1/2 medium onion, coarsely chopped2 tablespoons cilantro, choppedSalt to tasteWater as needed
Filling
8 six-inch corn tortillas1 tablespoon olive oil4 cups shredded seasonal greens--collards, kale, chard, turnip greens, spinach, or broccoli rabe1/2 cup feta or queso blanco cheese (or substitute your favorite: we like Monterey Jack)
Topping
1/4 cup cheese, same type as above
1. Roast the peppers and tomatillos: Place them under the broiler until charred and softened, turning occasionally. The tomatillos will be done sooner than the poblanos; remove them as soon as they show signs of charring. Allow to cool. Peel and seed poblanos and chop coarsely. Cut tomatillos into quarters.
2. Preheat oven to 350F. Make the sauce: Place roasted poblanos, tomatillos, peanuts, onion, cilantro, and salt in a blender or food processor and process until smooth, gradually adding water to make sauce the desired consistency.
2. Make the Filling: Heat the oil in a large skillet over medium-high heat and add greens. Cook for about 5 minutes, stirring often, until just wilted.
3. Fill a shallow pan with boiling water and dip each tortilla in it for around 10 seconds to soften. Fill each tortilla with 1/8 of the greens and a tablespoon of cheese. Roll up and place in a 9-inch by 9-inch baking pan. Pour sauce evenly over the filled enchiladas. Sprinkle with cheese topping.
4. Bake in preheated oven for 15 minutes. Serve warm.
Serves 4.
HELPFUL HINTS: Poblano peppers are a very mild chile pepper with just enough heat to be piquant. Tomatillos look like small green, round tomatoes covered in a papery husk. They have a zesty citrus flavor and firm texture. Look for poblanos and tomatillos in your local supermarket.