Megan Wolf - Great Meals With Greens and Grains Over 80 Easy Recipes For Delicious and Healthy Vegetarian Dishes

FOUNDER OF MEGAN WOLF NUTRITION LLC AND
THE FOOD BLOG THE DOMESTICATED WOLF

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TO MY MOTHER, SELMA, WHO TAUGHT ME EVERYTHING
I KNOW ABOUT THE KITCHEN AND BEYOND.

This book is meant for people who love to cook and love to eat. It focuses on greens and grainstwo of the healthiest foods available, rich in vitamins, minerals, fiber and nutrients our bodies need on a daily basis. While these foods are incredibly healthy, thats not to say their flavors cannot be enhanced with the help of something really delicious. Whats a world without cheese, nuts, flavorful oils, seasonings and spices?

My blog, The Domesticated Wolf, started because friends would constantly ask me for recipes and it seemed more efficient to post online instead of emailing or texting ingredients and directions (and answering questions along the way). As my nutrition practice grew, clients too would ask for recipes. I hope this book serves to inspire family, friends, clients and home cooks to broaden their palates, explore different flavors and incorporate more greens and grains into their daily diets.

Ive quite literally always loved greenseven before they were fashionable. My father still tells a story about taking my friends and me bowling at the tender age of five. As my friends and I sidled up to the snack bar, my father indulged us and said that we could order anything we wanted. While girl after girl ordered pizza, nachos and French fries, I patiently waited my turn, and when the server turned to me, I ever so politely asked, May I please have the salad? Fast-forward twenty-five years, and not much has changed. I may be a new mother, and my feet may now reach the ground when I sit on a barstool, but Im still loving greens, and how lucky am I that I get to author my first book focused on them?

Through my work as a registered dietitian, I aim to inspire my clients and instill in them a love for healthy eating. But to many, leafy green vegetables are bland, unexciting, something your mother made you eat as a child and, dare I say, rabbit food. The reality is, Mom was right! Greens are not only nutrient powerhouses, rich in so many vital vitamins, but they are also perfect canvases for so many flavors. If you can start with a healthy basemaybe kale, arugula or mixed greensand layer your favorite flavors atop, you are in for a treat.

And dont even get me started on grains. They run the gamut from the familiar to those less so, are incredibly versatile, chock-full of satisfying fiber and nutrients, and they keep you full and happy. By learning how to use them, and mixing and matching, you can create a veritable unlimited supply of recipes.

That is what I find so exciting! Cooking, to me, is not about rigid rules that demand strict adherence to a recipe or else. The kitchen should be a bright, vibrant place where you can be creative and feel unintimidated.

These recipes should be a guideline to demystify the experience and allow you to customize meals to your tastes. The astute reader may notice that not a single recipe contains black pepper. Why? Because I dont particularly enjoy it. And I hope that you enjoy this same malleability when tailoring recipes to your palate. Prefer a bit of a kick? Add red pepper flakes or a dash of Tabasco, Sriracha or your favorite hot sauce. These recipes should be your guide and inspiration, not your Bible. By making them your own, they will fast become family favorites.

I hope that you love these recipes, and that they will wow your family and friends like they have mine. But even more so, I hope that they inspire you to create new and exciting combinations for you and your loved ones. It is my sincere hope that the inspiration you glean from this book affords you untold fun creating, enjoying and sharing new food memories.

Light leafy greens are similarly healthy to dark leafy greens but are not only lighter in color, but often lighter in texture, too. Think of them as the delicate younger sister to dark leafy greens.

Light leafy greens are versatile enough to drive the dish as a prominent ingredient or take a backseat role to brighten the dish and add complexity and nutrition. My utilize spinach in a nontraditional way to create a tangy, pungent accompaniment to the crispy, creamy potatoes.

Zaatar is a delicious, earthy and savory spice used in many Middle Eastern dishes. I grew up eating zaatar, thanks to my moms love for Middle Eastern food, and now its one of my favorite flavors. Zaatar is easy to find in many Middle Eastern grocers or in upscale food markets with extensive spice sections. This recipe works well as an appetizer or side dish, and is simple to double for a larger crowd.

SERVES 4

1 sheet all-butter puff pastry

2 tbsp (30 ml) olive oil, divided

5 oz (142 g) baby spinach

1 clove garlic, minced

Juice of lemon

cup (38 g) crumbled feta cheese

1 tbsp (16 g) zaatar

1 egg, beaten

Salt to taste

Thaw the puff pastry for 30 to 40 minutes, or until the dough is cold but pliable. Unfold the dough and immediately place it on a greased, nonstick baking sheet or parchment paperlined baking sheet.

Preheat the oven to 350F (180C).

Heat 1 tablespoon (15 ml) of the olive oil in a skillet. Once the oil is hot, add the spinach and garlic, stirring often. Cook until wilted, about 3 minutes.

Run the tip of a paring knife along the edge of the dough to form a 1-inch (2.5-cm) border. Dont cut all the way through; just score the dough as if you were making a picture frame in the pastry. Top the dough with the sauted spinach, lemon juice, feta and zaatar. Be sure to stay inside the lines of the pastry, as if inserting a picture within the inner frame. As the pastry cooks, the outer rim will rise and form a crust around the filling.

Drizzle the remaining 1 tablespoon (15 ml) olive oil over the top, then brush the crust with the beaten egg and bake until golden brown and puffed, about 30 minutes.

Sprinkle with salt as soon as it comes out of the oven, then slice into squares or rectangles with a knife or pizza cutter.