The trouble with flaxseeds and how to find a way to love them

By now I’m sure you have heard it numerous times: we should all eat more flaxseeds. They regularly are featured in the top ten lists of foods to include in a healthy diet.Their healing properties curing everything from constipation, arthritis, cramps, skin problems, heart disease and many other ailments are widely proclaimed. They are the single richest source of the ever elusive Omega 3s, contain lignans which function as antioxidants and also provide us with 60 other essential nutrients. However, the trouble is - they taste absolutely awful. When you chew flaxseeds they become somewhat mucusey and their overall taste is nothing to write home about.
Flaxseed oil is not too bad tasting - a bit nutty maybe, but if you want the full benefit of what flaxseeds have to offer you, the actual seeds are the only way to go. Ground up in a coffee grinder and sprinkled over oatmeal, granola or salad works quite well but is a bit boring. The absolute ultimate flaxseed recipe I have come across can be found in the Raw Food cuisine: Flaxseed crackers.
A lot of crackers claim to have flax seeds in them - which is usually in a forgettable amount and at that point absolutely useless since it has been toasted, baked or fried to high heaven, but RAW flax seed crackers keep the omegas and all the other nutrients intact and make an absolutely delicious powerhouse of a cracker.


They are featured in many raw food books and I have tried many different recipes but I think the simplest crackers - with just three! ingredients are the best.
The technique sounds a but complicated at first but once you have the hang of it you can whip up a two week supply in 15 minutes, which is the crackers other great feature -unlike other raw food concoctions these keep really well.

Raw Flax Seed Crackers:

You will need:

3 cups flaxseeds
½ cup sun dried tomatoes - soaked in hot water to soften - about 10 minutes
1½ tablespoons nama shoyu - or soy sauce - low sodium is fine I use the wheat free version

1. Grind about ¾ of your flaxseeds in a blender. They grind up very easily and a couple of pulses should do.

2. Empty your ground seeds into a bowl and mix in the un-ground seeds.

3. Blend the softened sun dried tomatoes - add a little of the soaking water and reserve the rest of the soaking water.

4. Mix the ground sun dried tomatoes with the flaxseeds and add the soy sauce. Stir and let sit for a couple of minutes. Because of the oil in the seeds the mixture will be quite gooey. You could also add herbs or garlic at this point, but that’s optional since they taste quite fantastic without any additions.

5. Meanwhile prepare your baking surface - if you have a dehydrator this is easy - if not an oven will do - just put it at its absolute lowest setting and leave the door propped open to lower the temperature. It should not go over 125º. If you have teflex sheets for your dehydrator, they work really well for this otherwise use parchment paper. Cut the parchment paper to line your dehydrator trays or cookie sheets and oil slightly with some quality oil - coconut, olive or flaxseed work well - use very little and spread over the paper with your hands or a brush.

6. Here comes the tricky and ingenious part - after doing this many times I found a way to make crackers so thin you can almost see through them. Using one oiled sheet (teflex or parchment) as a bottom spread a good handful of the dough and place a second oiled sheet on top of the dough. With a rolling pin - spread the dough evenly working towards the edges. Once you have a nice flattened square of cracker remove the top sheet - it will peel right off and place in the oven or dehydrator.

7. Repeat until all the cracker dough is used up. It will take anywhere between 5 to 12 hours to fully dehydrate your crackers - it depends on the humidity in your house, whether you use a stove or a dehydrator and also on your personal preference - some like a more flexible cracker others want theirs bone-dry. So experiment and have fun!

How about a really good burger?

Oat Tofu Burger:



Oats really lend themselves well to giving a meatless burger consistency.


You will need: (for about 10 burgers)



1 package tofu = 1 pound

½ cup steel cut oats
 - pour 2 cups boiling hot water over them and let sit until absorbed - about 1/2 hour
1 onion - minced
1 cup carrots - minced
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon soy sauce
1 egg (optional - vegans just omit or replace with a tablespoon wheat germ)
1 tsp oregano, marjoram, basil or a combination
2 tablespoons oil

1. Set up oats and meanwhile drain the tofu and crumble with your hands in a bowl - chop and add all other ingredients and shape into 10 burgers. For them to hold together well it helps to refrigerate them for half an hour especially if you don’t want to use the egg.


2. Brown your burgers in the oil and serve or store in the fridge for later. They are quite delicious eaten cold.

Seitan Bourginon

This is a lovely recipe - which is simple, yet elegant and a cheap treat for yourself or when you have guests coming.
I will give you two variations - one is the quick approach - the other is the “no work at all since I am going to dump everything into the crock pot” approach. Either way very tasty!

For either version you will need for 4 servings:

3 tablespoons vegetable oil

4 small onions peeled, 2 minced and two cut in fours

5 medium carrots roughly chopped in rounds

2 sticks celery roughly chopped

1 cup whole mushrooms - any kind will do - or omit if you are not a mushroom fan
about
1 cup leafy greens - kale, collard or spinach work well - or omit
3 cups homemade seitan - if using store bought - one tub will do
 if you need a refresher on how to make your own seitan check here
1 tablespoon tomato paste - diluted in ½ cup water or broth
or use canned crushed tomatoes ( which you will have to drain) about ½ cup total
2 cups potatoes quartered - or left whole of they are small

1 teaspoon soy sauce

1 cup heavy red wine 


1 bay leaf - can be omitted or substitute dried basil, oregano or sage

3 cloves garlic - grated

1 teaspoon thyme dried - or ½ teaspoon fresh thyme

3 tablespoons fresh parsley, chopped or omit but rather nice if you have it at hand

salt and fresh pepper

two tablespoons flour or instant mashed potato to thicken the sauce

Crock pot version:


1.Add all ingredients into crock pot, except for the fresh parsley and flour/ instant mashed potato.


2. Cook on medium for 6 - 8 hours. Add the fresh parsley and let sit for 5 minutes. Transfer into serving dish - draining some of the liquid. Thicken the drained liquid with some of the flour/mashed potato and mix back in with the rest of the dish. Serve with side of potatoes and wilted greens or a green salad.


On the stove version:

Can be cooked in under 30 minutes - and is still a great dish.
Adjustments to be made - you want all the veggies to be chopped finer.

1. In a steamer basket set the potatoes to steam over water.

2. Saute the onion, carrots, celery and garlic until soft and aromatic.

3. Add the drained tomatoes, mushrooms, seitan, parsley, spices and soy sauce and saute for another two minutes.

4. Add the red wine, and season with salt and pepper - cover and simmer for another 10 minutes over low heat.

5. Check on the potatoes - pierce with a knife to ensure they are soft all the way through - set aside and let cool.

6. Transfer the bourginon to a serving dish - draining the liquid. Mix the liquid with just enough flour or instant mashed potato to give it some substance then mix it back in with the veggies and serve with the potatoes rubbed in a bit of sea salt.

No-Crash Risotto:

A quick and filling dinner - that doesn’t have to be expensive, and doesn’t have to make you feel heavy and drained of energy - Mushroom Risotto.
A big misconception about risotto is that you have to buy a special kind of rice to make authentic risotto and that it takes hours to cook. Yes, most gourmet chefs will go on and on about arborio rice being the only official risotto rice. In my opinion arborio rice, which is almost always white, is super starchy, extra expensive and nutritionally akin to bleached paper napkins kind of rice.
I have been super successful with short grain brown rice, which nutritionally is the only acceptable type of rice in my book and it is really not that expensive. It cooks beautifully to a nice creamy consistency in about 25 minutes and since it is not overly starchy it gives a nice “No crash risotto”.

The other ingredients of your risotto are highly seasonably adjustable. Mushrooms and leeks are some of my favorites.


No-Crash Risotto - for four servings you will need:

0.5 pounds short grain brown rice 0.5 lb @ $1.39 = $0.69
½ bunch leeks - can be two small stems or one thicker one = $1.20
1 tablespoon coconut oil or oil of your choice = $0.50
8 oz mushrooms, coarsely chopped = $1.50

1 tablespoon of dried porcini mushrooms - 0.02 lb @ $39.49 = $0.79
2 tablespoons of grated percorino romano - 0.04 lb @ $6.49 = $0.26 (or omit)
1 tablespoon soy sauce = $0.10
½ tablespoon dried - rosemary, sage, marjoram or thyme or use fresh if available + $0.05

Total cost for 4 servings: $5.09

1. In a large pot bring brown rice to a rolling boil with at least three times its volume of water. Use a big pot and be generous with the water. After it reaches the boil - turn down to a simmer and let it bubble for 20 more minutes with a lid that is slightly askew.

2. Reconstitute the dried mushrooms with about ½ cup of very hot water.

3. Wash the leeks throughly - two or three times if necessary - separating the leaves - they can trap quite a bit of dirt. Once clean cut into ringlets and lightly saute in a bit if oil. Add the soy sauce and the mushrooms - cover and let soften over medium low heat. About ten minutes. About midway through - add dried mushrooms with their soaking water.

4. Check on rice - it should have absorbed lots of water and be really soft and creamy. Make sure it does not stick and cook a little longer if necessary.

5. Once rice is cooked - mix with the wilted vegetables add some cheese and serve.

Main Dish: Super Easy Bean Chili + Leftover Recipes!

I know you all have a favorite chili recipe. This is the bare bones version - a great way to stretch a budget and an awesome cornerstone for a whole week’s worth of dinner, dinner variations and lunches. After all, chili is not just a main dish, but also an ingredient in dishes such as tacos, fajitas, burritos and can easily be made into a soup. There are not many recipes that are that versatile.


Super easy Bean Chili:

 For about six servings you will need: Cost from $6.31


½ pound dried beans - prepared the Romanian way - or substitute two cans if you are in a rush = $0.90 for dried or $2.00 for canned

vegetable oil of your choice - $0.50

1 28 oz can tomato - you can used crushed, or whole peeled or sauce = $1.79

2 large onions - chopped roughly = $1.10

2 large carrots - diced = $0.35

2 green peppers - chopped ( can be omitted if organic green peppers are too expensive) $1.00

about two cups corn - frozen works well ( highly optional) $1.00

1 head garlic - cloves roughly chopped - or if you must substitute, one generous tablespoon garlic powder $0.37

1 small can green chilies or 1 fresh chili pepper - (believe it or not those are optional) =$1.25

1 tablespoon cumin = $0.10

1 tablespoon chili powder = $0.05

hot pepper - dried or liquid = $0.10

2 tablespoons salsa ( can be omitted - but rounds up the flavor nicely) = $0.25

fresh cilantro - really nice when you can add it, but optional = $0.50

Salt and pepper = $0.05



1. After you have prepared your basic beans or opened two cans of beans, chop onions, carrots and green peppers and gently sauté in two tablespoons of oil.


2. While your veggies are sautéing prepare your fresh garlic - roughly chop or finely grate with a cheese grater and add to the sauté. Move everything around - the garlic usually makes things sticky, and once you see the onion softening add a tiny bit of the tomato sauce.


3. In about half a cup of tomato sauce - dissolve your spices - cumin, chili powder, garlic powder( if you use it) and stir to dissolve - add to your saute and once stirred in, add the rest of the tomato sauce.


4. Add beans, corn and chilies and turn heat down to simmer. Let simmer for about 35 minutes. Mix occasionally, taste and add salt towards the end, also add hot peppers to taste.



Potluck variation chili:

When I take this recipe to a gathering of non-veggies, I usually add some sort of vegetarian version of ground beef to disguise my chili. Peoples jaws drop when after they lapped it all up they are told they just had vegetarian chili. So, to add extra protein you could use TVP- texturized vegetable protein - the best brand in my opinion is made by Heartline Meatless Meats - their products absolutely rock! You could also use their vegetarian jerky which they sell in little lunch box bags - they are under a dollar - the jerky cut into little strips would dress up any chili.

A more expensive option is ground beef style crumbles found in the freezer section by Boca Burgers or Ground Beef style quorn. But do keep in mind that none of these products are needed and they make this dish considerably more expensive!



Ideas for leftovers:



Leftover chili is awesome!



Leftover recipe 1: Burritos


You will need:


Leftover chili

One package whole wheat tortillas

½ jar salsa

Cheese of choice - optional of course



1. Heat oven to 375º. Heat up your leftover chili in a pan.


2. If you have an electric stove - rejoice - perfect for heating up tortillas - just heat on very low setting and then put the tortillas directly on the coils. Warning this is a major fire hazard - so watch them like a hawk and leave them on there only for about ten seconds. If you don’t have an electric stove, either omit this step altogether or heat up your tortillas in a pan over low heat for a couple of minutes. Basically, you want to heat them so they become nice and pliable and not to be ice cold straight out of the refrigerator. (Yes, I keep my tortillas in the fridge - they last longer that way)


3. Scoop some chili into each burrito, add some shredded cheese and a small scoop of salsa, roll up and arrange in a slightly greased baking dish our better yet in a large cast iron pan.


4. Use up all your tortillas and your chili - and layer your burritos in the pan. Top with salsa and some more cheese and put in oven for about 10 - 15 minutes. Not really to cook just to heat everything well through.


5. For my vegan friends - the cheese is absolutely optional - the meal tastes equally good without it - if you want to splurge on vegan cheese you can but it is certainly not necessary and a tad expensive.



Leftover Recipe 2: Bean Soup:



Takes minutes and is phenomenally delicious and filling.



You’ll need:

Leftover chili

1-2 28 oz cans of crushed tomatoes - or any style that is on sale - break down large chunks if necessary

1- 2 cups of basic beans - either prepared the Romanian Way - or canned

dried herbs

salt and pepper



Sorry I am a bit vague with the the number of cans of tomatoes and beans, but it really depends on the amount of chili you have left over. You want the chili - tomato ratio to be equal, maybe leaning towards the chili a bit. But again my recipes are merely suggestions, I am sure you can make a stunning soup that would be much heavier on the tomatoes.



1. Mix all ingredients in a large bowl and heat.


2. Taste for seasoning - you probably will have to add - salt, pepper, and any dried spice (short of mint) should lend itself well - oregano, marjoram, sage, basil will all work well. You can add extra chili powder and adjust hotness according to your wishes.


3. You may top with a tad of shredded cheese - just before serving - for extra impact.

Easier than Pie! Make your own Granola Bars!

Why spend $2 or even up to $4 on granola bars with very questionable ingredients if you could make some that are actually nutritious, tailored to your taste and cheap?
Standard granola bar template:

A - Grain base: Most often rolled oats, but could also be puffed rice or millet or combination of grains. This accounts for about ⅔ of your granola bars substance.

B - Nuts and seeds - unless you are allergic - in which case you just omit - this is what gives the granola its nutritional value. All nuts are fine - almonds are always my favorite nutrition-wise. Suggestions: Peanuts, almonds, walnuts, cashews, sunflower seeds, sesame seeds, flaxseeds, pumpkin seeds - all should be unroasted, organic if affordable and sugar free.

C - Fun stuff - that’s where the customization comes in - anywhere from chocolate chips to flaxseeds - you can either go sweet or nutritious - it is yours to chose. Of course you can also make compromises and add a little bit of junk and lots of good stuff. The list here is pretty long: shredded coconut, TVP(for extra protein), chocolate chips, carob chips, white chocolate chips, pretzels, yogurt covered raisins, bits of leftover cereal, mini marshmallows etc

D - dried fruit - again anything goes - if the dried fruit is a bit big chop down to about chocolate chip size - scissors work best. Suggestions: raisins, figs, blueberries, strawberries, cranberries, apples, apricots etc

E - glue - otherwise know as sugar. Actually what you want is a combination of sugar or honey or agave nectar with a certain amount of nutbutter - peanut or almond work really well - tahini or sesame seed butter is really nutritious as well

F - flavorings: a touch of salt is essential to bring the flavors together, cinnamon, vanilla, orange zest all works well - for more unusual flavors try hot cocoa mix or paprika, sage and chili mix - Who says granola bars cannot have a savory flavor?

So, pick one or several favorites from each group and get mixing. The recipe I used is geared towards my son’s taste - notice the absence of dried fruit. Go ahead make your own and share your favorite combinations.

Granola Bars: makes about 20

3 cups rolled oats = $1.38
½ cup shredded coconut = $0.30

½ cup pumpkin seeds = $0.48
1 cup walnuts = $1.89
½ cup almonds = $0.79
¼ cup flaxseeds = $0.12
1 teaspoon sea salt = $0.05
1 teaspoon cinnamon = $0.09
¼ cup agave nectar = $0.64
¼ cup peanut butter = $0.68
¼ cup dark brown sugar = $0.03

Total for 20 granola bars: $6.45 or $0.32 per granola bar

1. Heat oven to 325º. Line a baking sheet with parchment paper and arrange oats, nuts, seeds and coconut shreds and toast for 15 minutes.

2. Combine the wet ingredients - agave nectar and peanut butter - with the flavorings salt, cinnamon - leave out stuff that would melt such as chocolate chips - and combine with the sugar - stir over a low heat until the sugar melts.

3. Combine the dry toasty ingredients with the guey ones and mix well. Spread out in a baking pan - so the mixture comes up about ¾ of an inch on the sides. If you like your granola bars thinner use a bigger pan or a smaller one of you like them chunkier. Press down well so there are no air pockets. Bake for 30 minutes.

4. After the baking sheet has cooled down completely - cut with a very sharp knife - pressing down with your weight to produce clean cuts. Enjoy!

Easy lunch or superfast dinner: Beans a la paprika:

This works with any bean white, black, lentils or chickpeas - it is quite addictive and if using canned beans, takes all but five minutes to prepare. How about for a quick lunch? Can also be assembled and eaten cold - if you have to bring lunch to work. Go easier on the garlic then or omit all together!

Beans a la Paprika - Total cost: $8.65 serves 3 ½ - or add another can of beans (no need to up the other ingredients) and for an extra dollar it will serve four comfortably. Of course this is a bit of an extravagance in the winter, when in summer this dish would easily be 2 or 3 dollars cheaper - but I had a craving!


You will need:

2 cans beans or equal amount prepared dried beans = $2.00
1 cup chopped fresh tomatoes or if those are off season - 1 cup cucumbers chopped - or both! = $1.79 for organic cuke - ouch! plus $2.16 for the organic tomato - sigh!
1 onion - chopped finely = $0.55
2 tablespoons olive oil = $0.60
1 cup plain yogurt $0.90
2 - 3 cloves fresh garlic, or as much as you can handle and the people around you will let you get away with - it will not cook, so it will be quite strong - proceed with caution = $0.10

fresh parsley - only if you can get it cheap, otherwise omit - dried parsley is a waste of money in my opinion =$0.40
1 teaspoon - cumin seeds - if you don’t have seeds, powder will do, but you need to add it later - not directly into the oil or you will have a clumpy mess = $0.05
1 teaspoon paprika - kind of essential - if you omit, you will have to come up with a new name = $0.05
salt and pepper = $0.05



1. Heat the oil in a pan and add the cumin seed over low heat. When they start jumping and crackling immediately reduce heat and add the onions. Saute lightly until the onions soften. Add the chopped tomatoes if you are using them. If using cucumbers add them at the end. Add the drained and rinsed beans.


2. In a bowl mix yogurt with the freshly grated garlic (cheese grater works best) some salt and pepper and the paprika.


3. Chop parsley roughly and add to beans - this would be the point where you can add the cucumbers. Season with salt and pepper and stir to make sure everything is mixed and heated. Turn off the heat and fold in the yogurt sauce - again mixing thoroughly. Serve immediately with some crusty whole wheat bread.
This can easily be made vegan - simple omit the yogurt - obviously and use tofutti cream cheese or vegan sour cream.I for one am not a big fan of vegan yogurt, but love vegan cream cheese!

TVP Sheperd’s Pie


I love this one - it is quite heavy, but really filling and so affordable. It is not your standard sheperd’s pie - this one is really the deluxe version nutritionally speaking. A bit elaborate for a week day meal - although you could easily pre-prep all the way to step 9 - and then just pop things in the oven, but I actually see this more as a center of a Sunday meal, when you have friends or family over.
Regarding the TVP ( Texturized Vegetable Protein) - found in your health food store’s bulk bin - or slightly more expensive pre packaged by Bob’s Red Mill. I know some people are a bit hesitant about soy in general and TVP in particular. I think it cannot be ignored as a cheap protein source for vegetarians. I would not make it the only source of protein and I would not eat it for breakfast, lunch and dinner for months on end, but I think it is much smarter to buy soy protein this way rather than plunking down a fortune for meatless crumbles made by Boca Burger and company with a hefty 75% mark up. “Morning Star Crumbles” for instance goes for $3.99 for 12 oz - which means you would have to use at least two packages for this dish, turning it from a $9 into a $16 dollar dish. That is a bit much and the nutritional value does not change either way. Also chances are, you are consuming TVP whether you like it or not - it is found everywhere from burgers to power bars. Every time you read “soy protein” it means TVP.

Sheperd's Pie:

Serves six: Total cost: $8.94



You will need:

¾ pound of potatoes - scrubbed, but not peeled = $0.80
¾ pound of sweet potatoes or yams - scrubbed, but not peeled = $0.80
6 tablespoons vegetable oil of your choice = $ 2.00
1 large onion, chopped= $0.55
2 large carrots, chopped = $0.35
1 other root veggie chopped - parsnips, rutabaga, celery root ( or omit ) = $0.40
1 bunch leafy greens - spinach, kale swiss chard etc cleaned very well and chopped roughly = $1.69
3 cups dry TVP = $1.47

2 tablespoons ketchup - or two tablespoon tomato sauce with a teaspoon sweetener=$0.20
½ teaspoon salt = $0.05
½ teaspoon oregano ( you may omit one of these dried herbs if you are out - but try to use at least two) = $0.05
½ teaspoon marjoram = $0.05
½ teaspoon ground sage = $0.05
½ tablespoon garlic powder or 4 cloves fresh garlic - be generous here, you could even use a whole bulb = $0.18
2 tablespoons soy sauce = $0.20
2 tablespoons milk - any kind will work $0.05
1 tablespoon flour or potato starch $0.05



1. Preheat your oven to 400º. Fill a large pot with about 2 inches of water and bring to a boil. Meanwhile dice your scrubbed potatoes and sweet potatoes into 1 inch cubes. Put your cubes into a steamer basket and suspend over your boiling water - cover with a lid and steam for 10 minutes. Alternately, if you don’t have a steamer basket - just use more water and boil the potato cubes right in the water.


2. Submerge you TVP in twice the volume of boiling water and add the ketchup or tomato sauce - and 1 tablespoon soy sauce. Cover and set aside.


3. In a pan saute the onion, carrots, root veggie in about two tablespoons of vegetable oil over a gentle heat. Drain the TVP and reserve the water.


4. Add the drained TVP and the remaining soy sauce to the vegetable saute and use about ½ cup of the TVP soaking water to dissolve all dry spices.


5. Add the spice water to the saute and grate your garlic and add that as well if you are using fresh. Make sure you have a nice simmer going, up the heat to medium if necessary and cover with the lid askew - you don’t want an airtight cover or your saute will dry up.


6. Check on your potatoes, pierce one with a sharp knife - they should be soft. Drain them or simply remove the steamer basket from the pot and put them laid out on a plate to let them cool.


7. Add your green leafy vegetables to your saute. Mash the cooled potatoes with the 4 remaining tablespoons of vegetable oil and the tablespoons milk - season with salt and pepper and set aside.


8. Check on your saute - the veggies should be soft - the greens wilted. Remove the greens from the top. Add a little flour or starch to the saute to thicken the water - stir and turn off heat.


9. In a greased, rectangle baking form arrange the saute veggies then top with the greens and finish with the mashed potatoes. Rake with a fork gently through the top layer of your mashed potatoes to form little peaks and valleys - makes the top look pretty.


10. Bake for 30 minutes until the potatoes have taken on a golden brown color. You can also broil for the last minute for extra browning - just watch it like a hawk.





Ideas for leftovers:



Leftover recipe: Croquets



You’ll need:



Leftover sheperd’s pie
 & oil



1. Preheat oven to 375º. Line a cookie sheet with parchment paper and lightly brush with a high quality vegetable oil.


2. Basically you will shape little bits and pieces from your sheperd’s pie into croquets. Remember you are in charge as to what your croquets look like. There is no wrong shape here - and the taste certainly will not be affected by the shape or your croquets. With a tablespoon take a scoop of sheperd’s pie and with wet hands shape into a round or oblong small shape. Make sure that you have a bit of everything in your little ball - a bit of the veggie bottom and a lot of the mashed potatoes. The outside of your croquet should be mainly potatoes - with the veggies forming the inside. You may have to chop the leafy greens with some scissors - otherwise you may have long, dangly unruly strands. Arrange croquets on your cookie sheet.


3. Bake for 20 minutes or until golden brown - think Hash Browns for color.

Red Lentil Dal

Total cost for four servings: $5.92
Cost to transform leftovers into 1 soup and 1 dessert: $3.04


One of my absolute favorites. It cooks a lot faster than you would think and it is such an elegant dish. You can adjust the hotness by upping the amounts of spice.
Both the crushed tomatoes and the coconut milk are optional and either or. I usually add neither since the dal is creamy enough without them and use the tomatoes or coconut milk for transforming leftovers of this dish into an amazing soup.

Ingredients by order of importance:

1½ cups red lentils - about $3.29 per pound - for 0.86 lb = $2.83
1 onion - non organic yellow - $0.99 per pound - for 0.56 lb = $0.55
coconut oil - 1 tablespoon = $0.50
½ head garlic - non organic - $0.37 per head = $0.17
curry powder - 1 tablespoon - $15.95 per pound = $0.32
½ teaspoon salt = $0.05
guaram masala - ½ tablespoon - $18.99 per pound = $0.25
ginger, fresh grated - 1 tablespoon - $0.25
1 28 oz can crushed tomatoes = $1.29 (optional)
or 1 13 oz coconut milk = $1.99 (optional)


½ pound brown rice, as a side dish - $1.39 per pound = $0.70

¼ tablespoon coconut oil = $0.25
pinch of cardamon = $0.05

1. In a pot wash the rice thoroughly and with about three times its volume in water set to boil.
2. After rinsing the red lentils, set with twice their volume in water and also bring to a boil.
3. Meanwhile, dice the onion and peel the garlic cloves and mix your spice with about 1 ½ cups water.
4. When the lentils are foaming turn off heat and carefully drain in colander in your sink and rinse. Turn down the heat for the rice to a slow simmer.
5. Over low heat melt 1 tablespoon coconut oil and saute the onion until golden. With a cheese grater grate your garlic cloves and add to onion. Keep things moving so nothing sticks. Add pre boiled red lentils and water with dissolved spices. Add another cup of water ( or the crushed tomatoes or the coconut milk instead), salt and grated ginger and cook over medium heat for about 20 minutes or until all water is absorbed. Taste to make sure lentils are very soft. The rice should be done as well by then - taste to make sure it is soft. Drain the rice and mix with ¼ tablespoon coconut oil and a pinch of salt and cardamon.

Serves four with leftovers. Cost: $5.92

Recipe for leftover dal:

Indian soup:


If you have at least 1 cup leftover dal - blend with either the crushed tomatoes or coconut milk to create a stunning velvety soup for lunch or as a starter.

Recipe for leftover rice:

Rice pudding;

2 cups cooked rice leftover
1 can coconut milk $1.99
1 teaspoon vanilla extract $0.25
1 pinch cinnamon $0.05
½ cup agave nectar $0.75

Put all but ½ cup of the rice in blender and blend quickly. Add unblended rice and taste to adjust sweetness.