Bari Studio

Baked Pumpkin Oatmeal To Go

For those who love their morning oatmeal but don’t always have the time to stir and simmer on a Monday morning: you’re welcome for the most convenient (and delicious) breakfast ever. Bonus points for the fact that you get to eat your oatmeal in muffin form. Don’t let the shape fool you; these little guys pack the punch - and the nutrients - that a bowl of oatmeal boasts. The consistency - not nearly as dense as a muffin - is more along the lines of an oatmeal bread pudding. These make for a perfect light breakfast - we like them sliced in half, toasted and smeared with almond butter - or afternoon pick me up!

Ingredients:

• 2.5 cups old-fashioned rolled oats
• 1 tbsp. pumpkin pie spice
• 2 tbsp. ground flaxseed
• 1/4 tsp. sea salt
• 1.5 cups pureed pumpkin
• 1/4 cup organic egg whites
• 1 tbsp. coconut oil, in liquid form
• 1.5 tsp. pure vanilla extract or vanilla bean paste
• 1/3 cup maple syrup or raw honey
• 2 cups unsweetened almond milk, plain or vanilla
• 1/2 cup raisins
• 1/4 cup sunflower seeds or chopped walnuts

Directions:

1. Pre-heat oven to 350°F. Lightly oil a 12-cup muffin pan.
2. In a medium mixing bowl, combine oats, pumpkin pie spice, ground flaxseed and sea salt. Mix together.
3. In a large mixing bowl, mix pumpkin, egg whites, coconut oil, vanilla extract and maple syrup or honey. Mix well. Whisk in almond milk until well combined.
4. Add dry ingredients to wet ingredients until well incorporated. Then gently mix in raisins and seeds or nuts.
5. Evenly distribute into the 12 muffin cups. Bake for 40 minutes. Let cool for 45 minutes to an hour before removing from muffin tins.

Photos via Bari Studio

Oven-Roasted Spiced Chickpeas

Meet your new favorite snack. Chickpeas - as a snack? Just trust us here. These salty, spicy and addictively crunchy chickpeas are protein-packed and deceivingly healthy. We’ll give you the heads up that they taste best the day they’re made - but we’re fairly certain you won’t have leftovers. Happy snacking!

Ingredients:

• 2 cups cooked chickpeas (if using canned, rinse and drain thoroughly)
• olive or coconut oil spray or 2 tsp. olive oil
• 1/2 tsp. cumin
• 1/2 tsp. chili powder
• 1/2 tsp. Spanish paprika
• 1/4 tsp. cayenne pepper (optional)
• 1/4 tsp. flaky sea salt or coarse kosher salt

Directions:

1. Preheat oven to 425°F.
2. Whether using freshly cooked or canned chickpeas, make sure that they are thoroughly drained and dried. If you have the time to leave them out to air-dry in a collander for several hours, that works best. Alternatively, place them between two sheets of paper towels and pat dry (removing any skins that become loose).
3. Place chickpeas on a baking sheet (lined with parchment paper for easy clean up) in a single layer. Spray with oil of choice; if using non-spray oil, use just enough to lightly coat chickpeas.
4. Sprinkle spices and salt, and then toss to evenly coat.
5. Bake for 20 minutes. Gently toss to prevent sticking. Bake for an additional 15 minutes.
6. Let cool to room temperature and enjoy. These taste best the day they’re made, but they’ll keep for an additional day if you store them in air-tight container at room temperature.

Photo via Bari Studio

Roasted Veggie Plate with Balsamic Reduction

My farmer’s market shopping strategy almost falls within the (very sophisticated) parameters of scoping out which produce looks best - or which items the vendors are particularly excited/chatty about - and bringing home as much as I can carry. This weekend, I ended up with a whole lot of sweet potatoes, broccoli, pre-roasted beets and sprouted tempeh - which ended up getting thrown together into a roasted ‘salad’ of sorts and topped with a perfect (and super simple!) balsamic reduction. Cheers to no-fuss fall cooking, also known as ‘tossing your veggies in a little oil, salt and pepper and cranking the oven up!’

Ingredients:

For vegetables:

• 1 (8 oz.) package organic sprouted tempeh, chopped into bite-sized slices
• 1 tbsp. olive oil
• 2 tbsp. balsamic vinegar
• 2 tsp. stone-ground honey mustard
• 4 medium sweet potatoes, diced into one-inch pieces
• 2 heads broccoli, chopped into bite-sized pieces
• 1 large Vidalia onion, peeled and diced into one-inch pieces
• 1 (8 oz.) package pre-roasted and peeled baby beets, quartered
• 2 tbsp. coconut oil
• 1/2 tsp. sea salt, more or less to taste
• 1/4 tsp. black pepper, more or less to taste

For balsamic reduction:

• 1 cup balsamic vinegar
• 1 tbsp. + 1 tsp. coconut sugar

Directions:

1. Whisk together olive oil, vinegar and honey mustard. Pour over tempeh slices and let marinate in the refrigerator for one to two hours.
2. Pre-heat oven to 400ºF. In a mixing bowl, toss sweet potatoes, broccoli and onion with coconut oil, salt and pepper. Add tempeh and marinade to the bowl and toss.
3. Line two baking sheets with parchment paper and evenly spread vegetables and tempeh out, making sure the pans aren’t too crowded. Bake for 30-40 minutes, until vegetables are tender and lightly browned.
4. While vegetables are roasting, add the balsamic vinegar and coconut sugar to a small, shallow sauce pan. Heat on high until the vinegar reduces to a syrup consistency. Remove from heat.
5. When vegetables and tempeh are finished, top with balsamic reduction and additional salt and pepper, if desired.

Photo via Bari Studio

Sweet Potato Black Bean Chili

This light, vegan chili is a perfect throw-together, one-pot meal. It’s delicious served on its own, or over brown rice or quinoa for a heartier meal. Take the spice up a notch by doubling the cayenne and leaving the seeds in the jalapeno.

Ingredients

• 2 medium-large sweet potatoes, peeled and diced
• 1 large sweet onion, diced
• 1 red bell pepper, seeded and diced
• 1 jalapeno pepper, seeded and minced
• 2 cups cooked black beans
• 1 cup frozen sweet corn
• 1 (14 oz.) can fire-roasted diced tomatoes
• 2 cups vegetable broth
• 3 cloves garlic, minced
• 1 tbsp. chili powder
• 1/2 tsp. cayenne
• 1 tsp. cumin
• 1 tsp. paprika
• 1 tsp. sea salt
• juice of one lime
• cilantro, optional

Directions

1. Combine all ingredients - except for lime and cilantro - in a medium pot. Bring to boil, then lower heat and simmer, covered, for 30 to 45 minutes, stirring occasionally to prevent any burning at the bottom.
2. Squeeze lime juice - and top with cilantro, if you’d like - onto each serving.

Photo via Bari Studio

Happy fall, Tribe!

It feels like we switched gears into fall at the start of the month - or around the time that pumpkin began its annual hijacking of everything - but as of yesterday, it’s officially fall. And this arrival denotes several seasonal highlights:

• Leggings + boots. All day, every day.
• Being in love with the weekly forecast (until we dip into the 50s - at which point, we’ll preemptively cue the winter blues)
• SOUP.

Farewell, lunchtime salads. Hello, warm bowls of deliciousness. And what better way to kick off fall soup season than with our favorite lentil soup recipe?

As a nutritionist and food lover, lentil soup is the holy grail of soups, stews and liquid meals across the board. (Except during Hanukkah. The award goes to matzoh ball soup for those eight nights.) On the nutrition front: Lentils get points for being whole foods-based, vegan, protein-packed, light yet filling, blood sugar stabilizing and for providing a hefty dose of B vitamins and iron. (Cough, overachiever, cough.) On the food lover front: Yum.

Basic Lentil Soup

The beauty of this lentil soup is in its simplicity and versatility. It’s perfect as is - but lends itself to liberal interpretations. Don’t have carrots on hand? Swap in sweet potato or butternut squash. Looking for a different flavor profile? Lose the cumin and cardamom, and add some oregano and thyme. For a more prominent tomato base, you can replace the broth with crushed tomatoes or tomato juice. For a denser stew, you can add an extra cup of lentils or reduce the amount of liquid. The possibilities are endless.

Ingredients:

• 1 tbsp. olive oil
• 1 large onion, chopped
• 2 cloves garlic, peeled and minced
• 2 large carrots, peeled and finely chopped
• 2-4 stalks celery, finely chopped
• ½ tsp. cumin
• ½ tsp. coriander
• 1/2 - 1 tsp. crushed red pepper (optional)
• 1 (28-ounce) can organic diced tomatoes, with juices
• 2 cups black beluga or French green lentils, rinsed and picked over
• 2 quarts vegetable broth (for a thicker texture, omit one quart)
• 3 cups chiffonade-cut kale, chard or mustard greens
• 1/2 - 1 tsp. sea salt
• 2 tbsp. red wine vinegar

Directions:

1. Heat oil and saute onion and garlic for 3 minutes. Add carrots and celery and cook for 5 minutes to soften.
2. Add cumin, coriander, red pepper (if using), tomatoes, lentils and broth to the pot, and bring to a boil.
3. Reduce heat and simmer, covered, for 35-45 minutes, until lentils are tender.
4. Add kale (or leafy greens of choice), sea salt and vinegar, and cook for an additional 3 minutes until greens are wilted but still vibrant.
5. Enjoy as is - or topped with a poached egg, sliced avocado, freshly shaved cheese (we like Parmesan or Asiago) or spiced Greek yogurt (to make: stir saffron threads, cumin or turmeric into Greek yogurt).

Photo via Sarah Levy for Bari Studio

Broiled Japanese Eggplant

Eggplants — which run rampant at fall farmer’s markets — are one of our favorite ways to add a hearty texture to meatless meals. At its peak season (now!), this nightshade vegetable comes in all shapes and sizes (and purple-y hues!); we like the larger varieties for eggplant “steaks,” soups and stews. And the more petite options — like the Japanese eggplant featured here — for marinating, grilling and broiling. This sweet and savory Japanese eggplant is crisp on the outside and perfectly melty on the inside.

Ingredients:

• 4 Japanese eggplants
• 2 tbsp. + 1 tsp. sesame oil, divided
• 1/4 cup soy sauce, tamari or Bragg’s Liquid Aminos
• 1 tbsp. raw honey
• 1/4 cup sesame seeds, divided

Directions:

1. Pre-heat oven to 400°.
2. Halve the eggplants lengthwise. Score around the edge of the skin and then cross-score (see above photo).
3. Brush each half with 1 tsp. sesame oil. Whisk together soy sauce (or alternative) and honey.
4. Arrange eggplant halves on a baking tray, and then pour soy sauce and honey mixture evenly over each piece, making sure the sauce sinks into the cuts.
5. Sprinkle each piece with 1/2 tbsp. of sesame seeds.
6. Bake for 25 minutes. Then broil for 5 to 7 minutes, until eggplant is soft and the skin begins to peel away from the flesh.

Photo credit: Sarah Levy for Bari Studio

End of Summer Chopped Salad with Tahini Dressing

Ingredients:

For salad:

• 1 pound fresh peas, cooked and chilled
• 2 medium yellow summer squash, quartered and chopped
• 2 medium zucchini, quartered and chopped
• 5 cups mixed baby greens (we love a mix of baby spinach, baby chard and baby kale)
• 2 sweet bell peppers, seeded and diced
• 2 ears of corn, shucked and shaved off the ear
• 1 cucumber, quartered and chopped
• 2 heirloom tomatoes, seeded and diced
• 1 cup roasted and salted sunflower seeds

For dressing:

• 1/4 cup tahini
• 1/2 cup freshly squeezed lemon juice
• 1/4 cup nutritional yeast
• 1/4 cup water
• 2 garlic cloves, peeled
• 1 tsp. sea salt
• 1/4 tsp. ground pepper
• 3 tbsp. extra-virgin olive oil

Directions:

1. For the salad: Layer all ingredients in a large mixing bowl.
2. For the dressing: Combine all ingredients — except for olive oil — in a food processor or high speed blender and process until smooth. Then, while the blender or processor is still going, slowing add in the olive oil until it’s fully incorporated.
3. Dress salad to taste and serve!

Photo via MyRecipes.com

Grilled Zucchini and Tomato Salad

Ingredients:

• 3 large zucchinis
• Olive oil, for brushing
• 1 pint grape tomatoes, halved
• 2 tbsp. chopped fresh chives
• 2 tbsp. chopped fresh basil
• 2 tbsp. chopped fresh summer savory
• 3 tbsp. extra-virgin olive oil
• 2 tbsp. balsamic vinegar
• 1/2 - 1 tsp. flaky sea salt
• 1/4 tsp. crushed red pepper (optional)
• 1/4 cup freshly shaved Parmesan cheese

Directions:

1. Heat grill to medium-high heat. Quarter the zucchini and brush liberally with olive oil. Grill for about 3 minutes per side, until the zucchini has grill marks and is cooked through but not mushy. Chop into one-inch chunks.
2. Add zucchini, tomatoes and fresh herbs to a large mixing bowl. Add oil, vinegar, salt, pepper and cheese and toss to combine.

Photo via The Kitchn

Peach Basil Smoothie

Peaches, plums and nectarines, oh my. We’re smack in the middle of this summer’s sweet stone fruit season (also, we heart alliteration), and this Peach Basil Smoothie has been one of our favorite ways to OD on local peaches while they’re growing in our city’s backyard. We love this smoothie as a sweet (and protein-rich!) afternoon pick-me-up. If you’re a greens enthusiast, sneak in a handful of spinach for a vitamin boost without altering the taste.

Ingredients:

• 1 cup chopped fresh, local peaches
• 1/2 cup plain Greek yogurt
• 1/2 cup almond milk
• 1 tbsp. raw honey
• 1/4 tsp. Tahitian vanilla bean paste
• 1 tsp. freshly grated ginger
• 1/4 tsp. cinnamon
• pinch ground nutmeg

Directions:

1. Combine all ingredients in a blender, and blend until smooth.

Photo via Food Network

Grilled Vegetable Farro Salad

If you can’t stand the heat… take your cooking outside! With the exception of the 30 minutes of hands-off stove time needed to cook the farro, this recipe calls on summer’s cooking savior — the grill! — to do the heavy lifting. And, by that, we mean cook you up some delicious vegetables in eight minutes flat.

Ingredients:

• 2 cups dry farro
• 5 cups water
• 4 Japanese eggplant, halved
• 1 pound yellow squash, quartered lengthwise
• 1 small red onion, peeled and quartered
• 1 pint grape tomatoes
• Olive oil, for brushing
• 1/2 cup minced fresh dill
• 2 shallots, minced
• 1/3 cup sherry vinegar
• 1 tbsp. Dijon mustard
• 1/4 tsp. sea salt
• 1/4 tsp. black pepper
• 1/2 cup extra-virgin olive oil
• 1/2 pine nuts

Directions:

1. Add farro, water and a pinch of salt to a large saucepan, and bring to a boil. Reduce the heat and simmer, covered, for about 30 minutes or until grains reach your desired consistency. Drain any excess water, and set farro aside to cool.
2. Heat grill to high. Brush eggplants, squash, onion and tomatoes with olive oil. Season with salt and pepper to taste. Grill for about 4 minutes per side. Once cool enough to handle, cut eggplant, squash and onion into bite-sized pieces, leaving tomatoes whole.
3. Add to the farro, along with dill.
4. Combine shallots, vinegar, mustard, salt and pepper, and whisk to combine. Slowly whisk in olive oil until fully emulsified.
5. Dress salad, top with pine nuts and serve chilled or at room temperature.

Photo via Serious Eats