I finally got tired of saving vegetable scraps to make a vegetable broth that eats a lot of energy to prepare and needs to be used right away or stored in the freezer. I was also not very happy about paying and arm and a leg for store bought broth that has no chemical additives when I didn’t have the time to make my own… So I decide to look into creating a vegetable broth powder that would have a long shelf life (for this type of item that would be 4-6 months in our household), was easy to prepare and would pass the “taste test” at our dinner table.
The following recipe is met all of the criteria that I defined. It also came with an extra bonus of smelling wonderful during the preparation process.
- 2 cups nutritional yeast
- 1/4 – 1/2 cup sea salt (we eat little salt so I used a 1/4 cup)
- 2 tbsp onion powder
- 1 tbsp turmeric
- 2 tsp dried dill weed
- 2 tsp dried marjoram
- 2 tsp dried powdered lemon peel
- 1 tsp celery seed
- 1 tsp dried basil
- 1 tsp powdered thyme
- 1 tbsp dried parsley
- Place all, except parsley, in a blender and blend until well incorporated.
- Add the parsley and pulse until chopped and integrated into the mixture.
- Store in an airtight container.
Add 1 tablespoon of powder for every two cups of water used in a recipe.
Today I woke to temperatures that felt more like fall than summer. After two weeks in the 90s this morning registered 47 degrees. So before heading outside for some more gardening I decided to do a little cooking. I tore up some of the kale that I harvested yesterday and turned it into kale chips as a savory snack for the next few days.
It is such an easy, tasty and healthy recipe that I thought that I would share it with you.
- 2 tablespoons extra virgin olive oil
- 1 bunch kale, torn
- 1/2 cup nutritional yeast *
- 1/2 teaspoon salt
- Preheat oven to 200 degrees.
- Drizzle olive oil over the kale in a large bowl and sprinkle with the nutritional yeast and salt. Stir with your hands to coat kale.
- Spread kale onto baking sheets.
- Bake in preheated oven until kale begins to get slightly crisp; rotate racks and flip the chips, and continue baking until completely crisp, 45 to 60 minutes total.
- Make sure to keep an eye on them to make sure they don’t burn; if you notice certain chips ready much sooner than others, take them out.
* Nutritional values for nutritional yeast vary from one manufacturer to another. On average, 2 tablespoons provides 60 calories with 5 g of carbohydrates (of which 4 g is fiber). A serving also provides 9 g of protein and is a complete protein, providing all nine amino acids the human body cannot produce. It is also a source of selenium and potassium. While fortified and unfortified nutritional yeast both provide iron, the fortified yeast provides 20 percent of the recommended daily value, while unfortified yeast provides only 5 percent. Unfortified nutritional yeast provides from 35 to 100 percent of all of the B vitamins, except for B12. Fortified nutritional yeast adds 150 percent of vitamin B12 and 720 percent of riboflavin. (source: http://en.wikipedia.org/wiki/Nutritional_yeast#Nutrition)
We have had a bumper crop of kale this season so I have been looking for all kinds of ways to prepare it so that we don’t get tired of this wonderful vegetable. Kale lasagna sounded like the perfect dish for Sunday dinner since at the beginning of last week I used the last of the pumpkin from last season and some early beets from this season to make our favorite marinara sauce. You will find that this recipe trims a lot of the fat out of a traditional lasagna, lightens the dish for a summer meal, and adds a lot of flavor and nutrients.
- 1 cup dry polenta
- 3 cups lightly salted water
- 3 1/2 tbsp extra virgin olive oil
- 1 cup marinara sauce
- 6 tablespoons nutritional yeast
- 1 small yellow onion, chopped finely
- 5 garlic cloves, minced
- 1 teaspoon fresh rosemary, minced
- 1 small carrot, diced
- 6 cups kale, shredded (about 1 bunch)
- 1/4 cup pitted kalamata olive, chopped finely
- 1 1/4 cups feta cheese, mashed with fork
- First make the polenta by bringing 3 cups water, small amount of salt and 1 1/2 tablespoons of olive oil to a boil and gently whisking in polenta, stirring until thick and creamy. This should take about 10 -15 minutes.
- Stir 3 tablespoons of nutritional yeast into the polenta.
- Prepare a baking dish by lining it with parchment paper, then carefully pour the cooked polenta into the baking dish. Ideally, you would do two smaller ones of the same size but I did one large one that I cut into two pieces later. Try to make sure the polenta is evenly distributed, let cool for a few minutes then move it to the refrigerator for about an hour until completely cooled and firm.
- Preheat oven to 375°F.
- In a large pan, heat 2 tablespoons of olive oil over medium-high flame. Sauté onions and rosemary until the onions begin to brown.
- Add garlic and carrots. Sauté until garlic fragrances the oil, about 2 minutes.
- Add kale and sauté until tender, then remove pan from heat.
- Grease the bottom and sides of a 8×8-inch baking dish. Place half of the cooled polenta sheets into the bottom of the pan.
- Mix 3 tablespoons of nutritional yeast into the marinara sauce.
- Pour 1/2 cup of the marinara sauce over the polenta and spread it evenly.
- Distribute mashed feta cheese over the marinara sauce. Scatter olives over the feta, then top with an even layer of the kale mixture.
- Place the remaining polenta slice on tops of the mixture.
- Spread remaining 1/2 cup of marinara sauce.
- Bake for 25 minutes or until the top layer of cheese is beginning to brown around the edges.
- Allow to sit for 5-10 minutes before slicing and serving with a nice green salad.