Savory Fall Soups and Salads from Nourish

5:28 PM, Oct 11, 2013   |    comments
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GOLDEN VALLEY, Minn. - Nourish, Anna Dvorak's e-cookbook series, is now available online bringing to a close her four seasons of good eating.

Anna Dvorak joined KARE 11 at 4 in the KARE kitchen with her favorite fall soup and salad and topped it off with a gluten-free treat.


Sweet Potato and Anasazi Bean Stew

Anasazi beans are beautiful when dry - speckled white and deep red - and have a sweet flavor and creamy, rich texture when cooked. They have a thin, tender skin which makes them easier to digest than some beans. Native to the desert high mountain regions of the southwest, they cook remarkably well at altitude, which isn't the case for all beans. Outside of their native region they can be hard to find, so substitute pinto beans instead, which are also a very creamy and meaty bean. Serve this colorful, satisfying stew with a large green salad, and consider doubling it to have great leftovers for lunches or dinners.

Prep time: 15 minutes
Cooking time: 45 minutes
Yield: 4 servings
Gluten-free, Dairy-free

2 cups cooked Anasazi beans or pinto beans (or use 1 (14 ounce) can beans, drained and rinsed)
2 tablespoons olive oil
1 small onion, diced
5 cloves garlic, minced
1 small sweet potato, scrubbed and cut into 1/2" dice (or 1/2 small winter squash) (about 1 1/4 cups)
1 small Yukon Gold potato, scrubbed and cut into 1/2" dice (about 1 cup)
3 cups water
1/4 teaspoon sea salt
1/2 teaspoon oregano
1/2 teaspoon thyme
1/4 cup frozen sweet corn
1 teaspoon coconut oil or olive oil
2 Roma tomatoes, fresh or canned, chopped
2 tablespoons fresh cilantro, chopped
Sea salt
Freshly ground black pepper

1. Prepare beans if cooking from scratch.
2. Meanwhile, warm a small soup pot over medium heat. Add olive oil and onions and sauté until onions begin to soften and turn translucent, about 5 minutes. Add garlic, stir and let cook for an additional 3-5 minutes. Add cubed sweet potato and Yukon Gold potato, stir to coat in oil and add 3 cups water along with sea salt, oregano and thyme. Increase heat to medium high; when the mixture comes to a boil, reduce heat to medium low and let cook at a gentle simmer for 25 minutes.
3. While the soup is simmering, warm a small sauté pan over medium heat until hot. Add coconut oil and corn and sauté until the corn begins to turn golden brown. Add corn to the soup pot along with chopped tomatoes and cooked beans and let the mixture simmer for an additional 10-15 minutes. Add 1 cup bean cooking water if needed to thin the stew.
4. Taste for salt and adjust. Stir in fresh cilantro and black pepper to taste and serve.

Green Salad with Southwestern Salad Dressing

Some of my favorite salad dressings are born out of limited access to ingredients, which happens often when we spend time at our remote cabin in Colorado. This is a creamy-style dressing without any cream - all of the body and texture is created by blending cherry tomatoes with the olive oil. The smoky flavor of either chipotle chile powder or smoked paprika really makes it happen - look for good spices in the bulk section of a natural foods co-op grocery or other natural grocer, or at a specialty
spice shop. If you don't intend to serve this salad for one meal, store the dressing and greens separately. Chopped romaine will keep for 2 days, and the dressing will keep for up to 5 days.

Prep time: 10 minutes
Cooking time: 10 minutes
Yield: 4 servings
Gluten-free, Dairy-free

Heaping 1/2 cup cherry or grape tomatoes
2 tablespoons extra-virgin olive oil
1-2 tablespoons cilantro leaves/stems or parsley
Juice of 1/2 lime (about 1 tablespoon)
2 tablespoons water
Sea salt
Freshly ground pepper
1/4 teaspoon chipotle pepper powder, smoked paprika, or regular paprika

1 head romaine, washed and spun-dry (about 8 cups)
1 cucumber, sliced lengthwise and cut into fourths
1/4 red onion, very thinly sliced and rinsed under cool water (about 1/4 cup)
3-4 radishes, very thinly sliced
1 avocado, halved lengthwise, pit removed and flesh cut into 1/2" cubes
1/2 cup cherry tomatoes, halved
1/2 cup raw pumpkin seeds (pepitas) or raw sunflower seeds

1. Combine all of the dressing ingredients in a blender jar and blend on high speed. Thin with additional water if necessary to make the dressing blend, although it will be fairly thick. Taste for salt and lime and adjust as necessary.
2. Finely chop washed and dried romaine into 1/2" shredded pieces, and place in a medium-large salad bowl along with any additional vegetables, if using. Just before serving, add dressing and toss well. Sprinkle on the pepitas, avocados and tomatoes, and serve immediately.

Chocolate-Chocolate Truffle Cookies

I love a good cookie, and I absolutely love a deep chocolate cookie - especially one that is cake-like inside with a crispy crust outside. If you are building a gluten-free pantry, keep some tapioca flour (also called tapioca starch) on hand. Tapioca starch is the flour from the cassava (or yuca) root, and it is what makes these cookies light, crisp around the edges and tender. Err on the side of under-baking these cookies and you'll be rewarded with a perfect, soft, truffle-like interior.

Prep time: 10 minutes
Baking time: 10 minutes
Yield: about 30 cookies
Gluten-free, Dairy-free, Egg-free

1 1/4 cups gluten-free baking mix (I like Bob's Red Mill Garbanzo bean/Fava bean baking mix)
1/4 cup tapioca flour
3 tablespoons ground chia seeds or flax seeds
1/2 cup natural unsweetened cocoa powder
1/2 teaspoon baking soda
1/4 teaspoon fine sea salt
3/4 cup coconut oil
2/3 cup maple syrup
1 teaspoon vanilla extract
1 cup dark chocolate vegan, grain sweetened chips OR 70-85% bittersweet dark chocolate, chopped into chip-sized pieces

1. Combine the baking mix, tapioca flour, chia seeds or flax seeds, cocoa, baking soda and sea salt in medium bowl. Melt coconut oil to make it easy to measure, then add to the maple syrup and vanilla in a small bowl. Pour the liquids into the flour mixture and stir until blended. Add chocolate chips and mix just to distribute. Let stand for 10 minutes.
2. Preheat oven to 325°F. Line 2 baking sheets with parchment paper. Spoon cookie dough in tablespoon-sized pieces, spaced 1 inch apart on prepared sheets. Bake for 10-11 minutes - the cookies will seem very soft, and may or not develop little cracks on top. Cool on the pan for 15 minutes - they are very tender while warm.
3. Store airtight at room temperature. Form cookies and chill or freeze the dough for up to two weeks, then bake the cookies as needed.

Kitchen Tip: Whole wheat pastry flour or spelt flour can be substituted for the gluten-free flour: just add an additional 1/4 cup whole wheat flour and eliminate the tapioca flour for a total of 1 1/2 cups whole wheat pastry flour. Chia seeds and flax seeds act as a natural binder in place of the eggs. Buy flax seeds whole in the refrigerated section of the co-op grocery or natural foods store and store them refrigerated in a glass container. Chia seeds are usually found in the baking section or in the supplements section of the co-op or natural grocery, but if you don't see them, ask - they may be shelved somewhere that isn't obvious. 

(Copyright 2013 by KARE. All Rights Reserved. This material may not be published, broadcast, rewritten or redistributed.)

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