Zucchini Sunshine Pancakes

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“Zucchini—it isn’t just for dinner anymore!”

As I whipped up our breakfast this past weekend, I kept imagining this as a useful advertising slogan for anyone who is, like me, trying to use up an explosion of squash coming out of the garden this time of year. It’s easy to get bored with eating it the same few ways, and it occurred to me this week that I had not tried many ways to incorporate zucchini into a breakfast dish. Sure, I have occasionally tucked leftover sauteed zucchini into an omelet, but I wanted something more interesting—something new. The weekend is the only time I venture beyond the most basic of breakfasts, and though I considered making a version of morning glory muffins (subbing zucchini for the usual shredded carrots), I wanted something simpler, and that’s what made me think of pancakes.

Shredded zucchini would cook quickly inside a pancake batter, I figured, and I could use up a decent amount of this summer vegetable (which is technically a fruit) that has overtaken my countertop and refrigerator. Fresh citrus—in the form of juice and zest from a lemon and an orange—would make the overall flavor of my zucchini pancakes bright and sunny, just like the Saturday morning we would enjoy them.

The bright citrus was like a shot of sunshine in my zucchini pancakes!

For the body of my pancakes, I used a tried-and-true recipe that already has its own health benefits. Unlike typical, carb-heavy pancakes, these are packed with protein, thanks to Greek yogurt, ricotta and whole eggs (which also offer an assist in leavening the batter). The only flour in the mix is white whole wheat (King Arthur brand), and I added a few quick shakes of ground cinnamon to spice things up.   

Triple protein going on here. Love the color of my free range eggs!
White whole wheat provides complex carbs with a gentle flavor; it’s a win-win!

What I love about these pancakes, other than the fact that they have lots of good-for-me ingredients, is that I don’t suffer any sugar shock effect a few hours after breakfast. Whole grains provide complex carbohydrates, which help keep blood sugar levels stable longer than highly processed white flours. And the protein from the yogurt, ricotta and eggs keeps my hunger at bay for hours. I have made these pancakes dozens of times, and this is the first time I’ve jazzed them up with extra ingredients, though it surely won’t be the last.

Grab an apron, and I’ll show you how easily I whipped them up!

I couldn’t find my citrus reamer, so I squeezed the orange by hand!
The juices and zest added a lovely citrus aroma to my batter.
Use a whisk or electric mixer to be sure the wet ingredients are fully blended.

The first step is to get the wet ingredients blended really well. A whisk is the best tool for this, or you could use an electric mixer. Get the mixture smooth and even, and then squeeze in the orange and lemon juices. Whisk it again to incorporate the juice and zest of the citrus fruits.

Next, blend in the shredded zucchini and flour mixture. I did this in stages, the same as I did recently for my Healthy-ish Zucchini Bread with Drunken Raisins recipe. You want to avoid overworking the mixture once the flour hits the batter, because excess stirring causes gluten to develop, and that results in a tough pancake. Stir or whisk in about half of the shredded zucchini first, then fold in half of the flour mixture, then the remaining zucchini and then the remaining flour ingredients. Folding is easy—use a wooden spoon or silicone spatula to circle the bowl, turning the batter over onto itself. I did this “folding” action about 10 times, until I couldn’t see any unincorporated pockets of dry ingredients.

Whisk in half the zucchini before adding any flour.
It’s easier to incorporate the dry ingredients in stages. Over-stirring will result in tough pancakes.
A silicone spatula or wooden spoon works nicely for folding in the remaining ingredients.

Any pancake or waffle batter performs best when it has a chance to rest several minutes after mixing, so I waited until the batter was ready before I began heating my range-top skillet. You can use a large cast iron pan or an electric skillet if that’s what you have. Heat the cooking surface over medium heat, leaning a little toward medium-low. This is a tricky thing, because every stove is different, and even different burners on the same stove can have a different heat output. I have found that the best way to ensure the temperature is right is to make a couple of small “test” pancakes. Your heat should be at the point that the first side of the pancake is golden brown at about the point that the edges begin to look dry on top. If it’s too brown, reduce your heat slightly and try another test pancake. If it’s too pale, increase the heat slightly and try again. It’s nice to have a test pancake for another reason as well—you get to sample the goods!

Itty bitty test pancake.
Nilla always wants to be a taste tester. 🙂

When you’ve confirmed the griddle temperature, carefully spoon or ladle out your pancakes onto the heated skillet or griddle, about 1/4 cup per pancake. Keep some distance between them for easy turning, and keep them relatively small to ensure the middle cooks through. Mine were no larger than the palm area of my hand, and I didn’t bother trying to make them in perfect rounds. The yogurt and ricotta make for a heavier batter than is typical for regular pancakes, so the visual cues for doneness are also different. You may not see large bubbles form and pop on the surface; watch for the edges to appear slightly dried out, and a little bit of swelling in the center of the batter. It should take about four minutes for the first side, and two more to finish them.

You can see all the delicious zucchini shreds in the thick batter.
Don’t expect to see bubbles; watch for puffiness and dry edges as visual cues for turning them.

My camera angle didn’t quite capture the rising action of the pancakes after they were turned, but when you make them, you’ll see that they puff up quite a bit on the griddle. Every bite was fluffy, tender and satisfying, with the fiber goodness of zucchini and the light, sunshine-y citrus.  

Every bite of these zucchini pancakes had a bright, citrus-y flavor, like sunshine on a fork!

Serve these with real maple syrup or switch it up with a spoonful of warmed marmalade or tangy lemon curd.

Zucchini Sunshine Pancakes

  • Servings: about 10 pancakes
  • Difficulty: average
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Shredded zucchini and citrus provide a fresh burst of summer flavor in these protein-packed pancakes. For best results, let yogurt, ricotta and eggs stand at room temperature for 20 minutes before mixing.

Ingredients

  • 1 cup plain, Greek-style yogurt (stir well before measuring)
  • 1 cup ricotta cheese
  • 3 large eggs (or 2 extra large)
  • Juice and zest of 1/2 lemon
  • Juice and zest of 1/2 navel orange
  • 3/4 cup shredded fresh zucchini, blotted dry with paper towels
  • 1 cup white whole wheat flour (I like King Arthur brand)
  • 3/4 tsp. baking soda
  • 1/4 tsp. ground cinnamon
  • Pinch of kosher salt
  • Real maple syrup or warm marmalade, for serving

Directions

  1. Whisk together (or mix with electric mixer) the yogurt, ricotta and eggs until the mixture is smooth and even.
  2. Stir in juice and zest of lemon and orange.
  3. In a separate bowl, whisk together flour, baking soda, cinnamon and salt.
  4. Whisk or stir half of the shredded zucchini into the yogurt mixture. Add half of the flour ingredients to the bowl and fold gently with a wooden spoon or silicone spatula to combine. Fold in the remaining zucchini, and then fold in the remaining flour ingredients, folding about 10 times to ensure all the flour is fully incorporated.
  5. Preheat griddle or skillet to medium/medium-low temperature. Allow pancake batter to rest during this time.
  6. Cook a test pancake to ensure heat is correct; the pancake should be golden brown on the first side when the edges appear dry on the top. Spoon or ladle about 1/4 cup of batter per pancake onto the skillet; the batter will be thick, but resist the temptation to thin it or spread it out into flatter rounds. Pancakes should be ready to turn after about 3 minutes. Stack them on a platter to keep them warm until all pancakes are cooked.
  7. Serve hot with real maple syrup or warmed marmalade.

Zucchini Tzatziki

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Remember that song from long ago—“Anything you can do, I can do better?” I believe it was from the musical, Annie, Get Your Gun, and I had it on repeat in my mind as I was putting shredded zucchini in the starring role for this popular Greek condiment. A typical tzatziki would be made with grated cucumber, but the sheer volume of zucchini coming from my garden has me changing up everything these days. I thought there was a good chance zucchini could stand in for the cucumber—alongside the Greek yogurt, minced garlic and fresh herbs—and it really worked!

We enjoyed this zucchini tzatziki over July 4th weekend, with grilled chicken souvlaki and grilled shrimp. And it was just as delicious last night with the leftovers!

Zucchini was an excellent understudy to the usual cucumber in my tzatziki!

If you find yourself with an over-abundance of zucchini, as I expect is probably the case for everyone who has planted it, then give this a try.

As with cucumber, the zucchini needs to be salted generously and rested in layered towels so that the excess moisture can be released. The amount of salt used to draw out the moisture is almost exactly the amount needed to season the dish, so it works out well.

Sprinkle a generous teaspoon of salt on the zucchini shreds.
Wrap it up in layers of paper towel and tuck it in the fridge for a couple hours.
Press the salted zucchini with fresh towels to wick away as much moisture as possible.

Next, stir and measure out the Greek yogurt into a small bowl. Add the drained zucchini, finely chopped fresh garlic, black pepper and fresh herbs—dill and mint are traditional, so that’s what I used—and give the whole thing a big stir. Adjust the salt to your liking; it may not need any extra at all. Cover and refrigerate the tzatziki until you’re ready to use it. Stir it well just before serving.

Measure out a cup of plain Greek yogurt. Add the zucchini, garlic, herbs and pepper.
Keeping the skin on the zucchini gave the tzatziki more visual appeal. This was delicious!

Tzatziki is so flavorful, with a garlic bite and the cooling nature of the mint and dill. I could eat it all summer, and now that I know how well zucchini works in this recipe, I’ll be doing it this way again. Below is a printable version of the recipe, and keep scrolling to find a few more delicious ways to enjoy tzatziki. 🙂

Zucchini Tzatziki

  • Servings: 1 cup
  • Difficulty: so easy!
  • Print

This recipe is an easy way to use up an extra zucchini squash, and it was a fun twist on a classic Greek tzatziki sauce.

Ingredients

  • 1 smallish unpeeled zucchini, shredded (about 1 cup)
  • 1 tsp. kosher salt (for drawing moisture from the squash)
  • 1 cup plain Greek yogurt (I used 2% milkfat)
  • 2 or 3 cloves fresh garlic, finely minced
  • 1 Tbsp. fresh dill, chopped
  • 1 Tbsp. fresh mint leaves, chopped
  • 1/4 tsp. freshly ground black pepper
  • additional salt, to taste

Directions

  1. Spread zucchini shreds evenly across a double layer of paper towels, or on a clean kitchen towel (choose one that is lint-free and not washed with fragrance or fabric softener). Sprinkle salt all over the shreds, tossing them a bit to ensure even coverage. Fold the towel up to contain the zucchini in a “packet,” and put it in the fridge for a couple of hours. I placed my zucchini packet in a shallow glass dish to prevent drips.
  2. Transfer salted zucchini to fresh layers of paper towel and blot well to wick away lingering moisture. You may be surprised how wet the original paper towels are, and a great deal of the salt will be soaked into them as well.
  3. Stir the Greek yogurt and measure it out into a small bowl. Add the zucchini shreds, garlic, herbs and black pepper. Stir to combine. Adjust salt to your liking.


Keep the tzatziki refrigerated until ready to serve. It will keep in the fridge for several days, but may separate over time. Give it a good stir just before serving.

Whole Grain Soft Pitas

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A commitment to healthier eating is kept with small, consistent adjustments. That probably sounds like a ridiculous statement coming from the cook who shared steak & potato pizza and decadent bananas Foster ice cream within the past few weeks, but I don’t necessarily mean just counting calories. I’m referring to more sweeping lifestyle changes that incorporate healthier choices and become the norm. Every time I have tried to “diet,” my plan falls apart, and I am quite accomplished at beating myself up under those circumstances. It is better, I have found, to find a few things that I can do without feeling cheated and simply apply those things across the board in my cooking repertoire. Eating healthier in general helps me feel better about the more luxurious things I enjoy in “moderation.”

For example, I hardly ever eat highly processed foods—including meat with nitrites and pantry items containing high fructose corn syrup or hydrogenated oils. On the rare occasions that I do consume those things, it’s because I am ordering in a restaurant where the ingredients list is not easily reviewed. I ditched soft drinks a long time ago, and I make my own salad dressings most of the time, using vinegar or fruit juice, spices and extra virgin olive oil. We are diligent to seek out grass-fed beef (and we don’t eat nearly as much as we once did) and free-range chicken, and we are big supporters of the local butcher shop that carries responsibly raised pork.

The biggest change I’ve made over the past several years, though, is a shift toward whole grains in the baked goods I eat, and this got a lot easier when I started making my own bread at home. Not every recipe I make is 100% whole grain (including this one, which checks in at about 65%), but swapping white flour with some amount of whole wheat has been a smart decision that is easy to stick with. Nutrition experts rank whole grains more highly for two main reasons—the fiber they bring to a dish, and the complex carbohydrates that help keep our blood sugar levels regulated. 

If you bake at home, and you want to try shifting toward whole grain, I highly recommend picking up a bag of “white whole wheat” flour, made by King Arthur Baking Company. I am not a paid representative of this company (though my friends and family have said I should be, as much as I rave), but from one friend to another, I don’t mind telling you that this one product has changed the way I bake and eat, and I can hardly notice a difference in a typical recipe. Unlike some whole wheat flours, which are made from hard red wheat and carry a slight bitter flavor, King Arthur’s white whole wheat flour is produced from exactly that—hard white wheat—and it behaves and tastes almost exactly the same as an all-purpose flour. It can be swapped in 1:1 in most recipes for breads, pancakes, cookies and muffins. If you want to make a gradual switch, start by subbing about one-fourth of the total flour with the white whole wheat, then increase it to your liking as you go. Over time, you may find all-white breads to be flat and bland. That has certainly been the case at our house.

These whole grain goodies are terrific as sandwich wraps, and also great for cutting into wedges and dipping into fresh hummus!

For these soft wraps, I’ve taken a recipe that I posted in May 2020, when my blog was still in its infancy, and I’ve flipped the ratio of flours so that it uses twice as much white whole wheat as all-purpose flour. That earlier recipe for Soft Pita Breads is still great, and I’ve linked to it so you can check out the original. But this version, in all its whole grain glory, turned out so good with the falafel we made at home recently that it will become my go-to. What makes the pita breads so soft and bendy is an unusual technique of pre-cooking a portion of the flour before adding the rest of the ingredients. The pitas are “baked” on a griddle rather than in the oven, or you can use a dry cast-iron skillet if that’s what you have.

This recipe is easy even for beginning bakers, and unlike most of my bread-related shares, it does not depend on sourdough starter.

Enjoy!

Ingredients

2 cups white whole wheat flour* (see notes)

1 1/4 cups boiling water (plus up to 2 Tbsp. additional water)

1 cup unbleached all-purpose flour

1/2 cup dried potato flakes*

1 Tbsp. milled flax seed (optional, but so good for you)

1 1/4 tsp. salt

1/2 tsp. onion powder (optional)

1 tsp. instant yeast*

2 Tbsp. extra virgin olive oil

*Notes

When measuring by volume, it’s important to fluff the flour first to avoid compacting it in the measuring cup. For best results, follow the fluff-sprinkle-level method.

Fellow label readers, you may find it difficult to find dried potato flakes that aren’t filled with dozens of unknown ingredients. Most “instant mashed potato” brands don’t make the cut in my recipes, but I have found two sources that are truly just potatoes, and that is the way to go. One is the 365 brand, available at Whole Foods and on Amazon, and the other is this one from Bob’s Red Mill. I promise, for my next batch, I will test a recipe that uses cooked potatoes.

Bread recipes are the only reason I reach for instant mashed potatoes, and I transfer them to a sealed jar for freshness. See the recipe notes for help finding a brand that isn’t loaded with unnecessary ingredients.
Can you believe I’m using yeast in a bread recipe? Unlike “active dry” yeast, this instant yeast does not need to be proved first. Note your yeast type for best results.

Take note of what kind of yeast you have. Instant dry yeast is not the same as “active dry” yeast. The latter must be proved in warm water before using, whereas instant yeast can be added directly with the other dry ingredients. If you only have active dry yeast, try reserving 1/4 cup of the boiling water. Let it cool to bathwater temperature and dissolve the yeast in it for about 10 minutes. Add this mixture with the rest of the dry ingredients as directed in the recipe.

Instructions

  • Mix the boiling water into the whole amount of white whole wheat flour in the bowl of a stand mixer. Don’t be alarmed at the paste-like consistency. Cover and let it stand for 30 minutes.
  • In a separate bowl, whisk together the remaining dry ingredients.
  • After the 30-minute rest, use the dough hook to knead the olive oil completely into the flour mixture.
  • Add all the remaining dry ingredients to the bowl and knead into a workable dough, adding up to 2 tablespoons additional water if needed. This will take anywhere from 7 to 10 minutes.
  • The finished dough will be firm, but smooth. Roll it around in an oiled bowl, cover and let rise until puffy (about an hour).
  • The dough probably won’t “double” in size, but it will look swollen. If an impression remains when you poke it, you’re ready for the next step.
  • Use a knife or bench scraper to divide the dough into 8 wedges, then shape each wedge into a ball.
  • Lay plastic film over the dough balls and cover with a towel for about 15 minutes. This rest time allows the gluten to relax for easier rolling.
  • Use a rolling pin to roll the dough out onto a lightly floured counter. Change angles so that your pita dough is as round as possible.
  • It should be about 8 inches across. If the dough sticks to the counter, gently scrape to lift it, dust with flour and roll again to reshape it and patch torn areas.
  • It’s tough to capture this with one hand, but you get the idea here, right? The griddle should be preheated to medium heat.
  • After about one minute, you should see multiple air pockets develop and toasty flecks on the bottom. Use a sturdy turner to flip the pita.
  • When the second side is cooking, expect the pita to puff, maybe a little or maybe a lot. Use the spatula to gently roll it around on the griddle so it cooks evenly.
  • Transfer the finished pita to a cooling rack. If you intend to eat them right away, you can stack to keep them warm.
  • This happens every time I make them. The last two or three pitas will puff more dramatically, and they brown more intensely. In other words, the last few are perfect!
Whole Grain PitasPrint it!

Salmon with Warm Farro Salad

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Comfort foods come in many shapes and sizes, though I usually think of them as rich, creamy sauces or over-the-top pizzas or decadent ice creams. But this entrée, despite being inherently light and healthful, is also very comforting, thanks to the variety of textures and flavors in the mix.

I designed this pretty plate from memory after a brunch with co-workers during the holiday season. It was the farro salad and roasted root vegetables that caught my eye on the menu that day. I loved the tender chew of the farro and the warmth and earthiness given by the sweet potatoes and parsnips. If you are not familiar with farro, please allow me to introduce you.

handful of quick cooking farro
Italian farro, par-cooked to be ready in just 10 minutes! Use farro any way that you would use wheat berries, barley or brown rice.

What is farro?

Farro is an ancient grain that is native to Italy. It is perhaps better described as a category of grain, given that three distinct varieties—spelt, einkorn and emmer—are frequently described as “farro.” In its most basic state, farro is a hard kernel that can either be cooked whole in water or ground into meal or flour. But it may also be partially or fully pearled, meaning that some or all of the bran has been removed. The pearling process results in altered cooking time, but the grain would still be suitable for the same kinds of dishes.

What does farro taste like?

When cooked as a whole grain, farro has a warm, nutty flavor that is similar to that of brown rice. Unlike most conventional wheat grains, farro has not been greatly hybridized from its ancient state, and some people find it more easily digestible for that reason. But as a botanical relative of wheat, farro does contain gluten and should be avoided by people with gluten sensitivity or celiac disease.

How do you cook farro?

To cook partially pearled farro (the most common form you’ll find in stores), give it a rinse under running water and inspect the grains to weed out any small debris that may have missed screening during packaging. Add the farro to double the amount of water and heat until boiling, then reduce heat and simmer about 20 to 25 minutes for al dente, or longer if you want it more tender. Farro that has not been pearled may take twice as long, and some packaged farro is par-cooked for quicker preparation, so always check the label instructions for recommended cooking time.

What can you use farro for?

Farro is a versatile grain that can be used in pilafs, salads or soups. If ground into flour, it can be used in baking recipes, though the resulting texture would be more dense than baked goods made with typical wheat. If you want to try farro flour in a favorite bread recipe, consider substituting only about one-fourth of the total amount of flour, and increase the amount the next time when you better understand its properties.

salmon with warm farro salad - comfortdujour.com
There is a lot of lovely contrast amid all these ingredients. I especially like the feta crumbles!

The rest of this recipe is straightforward and simple—the sweet potatoes and parsnips are tossed lightly in olive oil and roasted until tender and browned, and the salmon is lightly seared in a skillet with nothing more than salt and pepper. A quick vinaigrette of lemon, garlic and oregano ties the whole dish together with a fat handful of peppery arugula greens.

Ingredients

1 large sweet potato, peeled and cut into large chunks

2 parsnips, peeled and cut into large chunks

2 Tbsp. extra virgin olive oil

Kosher salt and freshly ground black pepper

1/2 cup sliced fresh leeks (or chopped sweet onion)

1 cup cooked farro* (see recipe notes)

A fat handful fresh baby arugula leaves, washed

Garlic-oregano vinaigrette*

2 fillets fresh salmon, skin removed

1/4 cup crumbled feta (or goat cheese)

*Recipe Notes

As noted above, some farro products have been par-cooked for convenience. Follow the instructions on your package to cook the farro to “al dente” stage, so that it is soft but still has a bit of chew to it.

Vinaigrette is one of the simplest salad dressings to make at home. I usually make it in a glass measuring cup for easy pouring, but if you want to make it even easier, put all the ingredients into a small jar with a lid and shake the dickens out of it. My recipe for this vinaigrette is included in the downloadable PDF at the end of this post. You’ll need a light vinegar, Dijon, fresh garlic, oregano and lemon, and extra virgin olive oil.

Dijon mustard holds the dressing together.
Fresh oregano is best in this dressing.
Fresh garlic works really nicely with the roasted vegetables and nutty farro.
A squeeze of fresh lemon is like a splash of sunshine for this late winter meal.

Instructions

Follow along as I show you how I made this tasty, healthful comfort food. Scroll to the bottom for a downloadable version you can print for your recipe files.

  • Toss the cubed sweet potatoes and parsnips with a little bit of olive oil, salt and pepper.
  • Roast the root vegetables at 400° F for about 25 minutes, or until they can be easily pierced with a fork.
  • Scatter the chopped leeks onto the roasted root vegetables, and roast another 10 minutes to soften and brown them.
  • Some packaged farro is par-cooked for faster preparation. Check label instructions to be sure.
  • Add the fresh arugula greens to the warm farro and give it a toss with the garlic-oregano vinaigrette.
  • Plate the farro salad, then sprinkle with feta and top the salad with the roasted vegetables.
  • A fresh squeeze of lemon over the salmon brightens the flavors just before serving.
  • Delicious, healthful and comforting!
Salmon with Warm Farro SaladPrint

Welcome Autumn Whole Grain and Bean Soup

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Today is the first official day of autumn, and I’m so ready for it this year. Six months ago, it seemed as if time was standing still, as the pandemic threw us into uncharted territory and isolation with very little warning. The world became so weird, and it felt like the days dragged on. Now, we are in the opposite place—or back to normal, you might say—in that the days are moving very quickly once again. I think it’s because we’ve had little choice but to normalize what is happening around our world, and with the new precautions for safety and distancing becoming second nature, time is getting back on track—at least as much as possible.

My favorite part of fall and “cooler weather” is that I’ll soon unpack all my sweaters and leggings and boots, and I can finally put my kitchen focus on my favorite foods, like this autumn soup. Oh, yum!

It’s everything I love about fall, all in one beautiful bowl.

Though I’ve paid a lot of attention so far this month to breakfast (it being “better breakfast month” and all), it bears repeating that September is also designated as “whole grains” month and “mushroom” month. I don’t know who decides these things, but I’m happy to play along by offering up one of my own favorite recipes that incorporates both whole grains and mushrooms, and plenty more hearty satisfaction as well.

The main ingredient for this soup is a dried whole grain and beans soup mix from Bob’s Red Mill, and I cannot tell you how excited I am to see it back on their website. I first discovered this product while browsing through Big Lots discount store, and I felt pangs of sadness when it disappeared from store shelves and Bob’s website a year or so ago. But it’s back online, and I just hit the “buy it” button for two more packages. I love this wholesome blend because it has so much going on in terms of flavor and nutrition. Check out the ingredients list: small red beans, pinto beans, lentils, whole oat groats, brown rice, triticale berries, rye berries, hard red wheat, pearl barley, Kamut Khorasan wheat, buckwheat groats and sesame seeds. That’s a whole lot of hearty going on! It’s simple to cook, with a quick rinse and then bring to a boil and simmer with broth or water. It would be delicious and satisfying on its own, but for my “welcome autumn” soup, I’ve added browned ground turkey, onions, garlic, roasted butternut squash, mushrooms and vegetable broth. It all cooks up into the heartiest autumn weather dinner in a bowl.

  • I made my soup on the stove top, but this recipe is very adaptable to a slow cooker.
  • A quick toss in olive oil, salt and pepper is all you need for perfectly roasted squash.
  • I like the extra flavor sauteing gives to the vegetables.
  • This smells so incredible and flavorful.

It would be so, so easy to make this dish vegan, too. Simply omit the turkey and use vegetable broth and bouillon. You’d never miss the meat.

The comforting nature of this soup is exactly the right way to usher in my very favorite season. You might even say it’s a Sunday Supper kind of meal, given that it builds flavor over a few hours and has a good many ingredients (though all are simple). I make this soup on the stove top, but the recipe is perfectly adaptable to a slow cooker. Begin with cooking the grains and beans on low setting for a few hours, then add the other cooked ingredients and simmer on low another hour or two. However you make it , the leftovers will leave you as satisfied as the original bowlful, and if you happen to have some crusty dinner rolls or baguette slices on the side—well, even better. This recipe will make approximately 8 servings.

Ingredients

2 cups Bob’s Red Mill “whole grain and beans” soup mix

2 cartons (8 cups) vegetable or chicken broth*

2 Tbsp. extra virgin olive oil

1 lb. ground turkey (omit for vegan)

1 medium onion, chopped

3 ribs celery, strings removed and chopped

3 cloves garlic, chopped

1/4 cup sun dried tomato, cut into small pieces

1 tsp. poultry seasoning (or 1/4 tsp. each ground sage, thyme, onion powder, celery seed)

1 small butternut squash, cubed into 1” pieces

8 oz. package cremini mushrooms, cleaned and sliced*

Kosher or sea salt and freshly ground black pepper

1 Tbsp. low-sodium vegetable or chicken bouillon base*

*Notes

Broths are not all created equal, and my recommendation is to be attentive to the sodium content in the broth you choose. Some brands labeled “low-sodium” contain around 570 mg per serving, and others are only around 120 mg. As a rule, I select the lowest sodium broths, as it gives me more control over the final outcome of a recipe. You can always add salt, but you cannot take it away. For this soup, I used vegetable broth, and added richness with the chicken bouillon base.

Cremini mushrooms are my go-to for most recipes, but white or shiitake mushrooms would also be terrific in this recipe.

The bouillon is optional, but I love the extra richness it adds to this soup. I use the Better than Bouillon brand, but it isn’t always easy to find in “reduced sodium” version. I’m thankful that Costco carries it, but you can also buy it online or use another bouillon base. Again, noting the sodium content will help you achieve good results.

A spoonful of this adds incredible depth to my soup.

Instructions

  1. Use a fine mesh strainer to rinse both cups of grain and bean mix.
  2. Add soup mix and 2 cartons of broth to a large stock pot. Bring to boil momentarily, then reduce heat, cover and simmer until beans are tender (approximately 2 hours).
  3. Heat oven to 400° F. Drizzle olive oil on butternut squash cubes, season with salt and pepper, and roast about 30 minutes, or until just fork tender.
  4. In a skillet over medium heat, swirl in olive oil and cook ground turkey until browned, about 5 minutes. Add onions, garlic, celery and sun-dried tomato bits and cook 3 more minutes. Season with salt, pepper and poultry seasoning.
  5. Add browned turkey mixture to the bean soup and stir to combine.
  6. In the same skillet used to brown turkey, add another tablespoon of olive oil and saute mushrooms until just lightly browned. Avoid crowding the pan, or mushrooms will steam rather than brown. You may need to do them in two batches.
  7. When mushrooms are browned, add them to the soup.
  8. Add roasted squash to the soup and stir to combine.
  9. For an extra boost of flavor and richness, stir in a tablespoon of bouillon base, straight from the jar. Alternatively, add two bouillon cubes, and perhaps dissolve them in a very small amount of boiling water to keep the flavor concentrated.
  10. Allow the soup to simmer for a few hours. Enjoy on its own, or with a crusty dinner roll or baguette slices.
Nourishment, flavor, comfort–it’s all in there!

Want to print this hearty soup recipe?

Welcome Autumn Whole Grain and Bean SoupDownload to print

Healthy Breakfast Fruit Smoothies

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We all need options when it comes to breakfast, and so I’m sharing my tips for making a quick and healthy smoothie, regardless of the fruit and other fixings you have on hand.

What makes these smoothies “better” for better breakfast month?

  • They work two servings of fruit into the most important meal of the day.
  • They bend and flex to accommodate your favorite fruit, fresh or frozen.
  • You can easily swap out dairy for plant-based milk.
  • Your favorite protein powder will feel right at home in them.
  • They are quick, easy and portable for rushed-out-the-door mornings.
  • They satisfy your morning hunger and are friendly to a weight-loss diet.
  • They are super kid-friendly.

My magic formula for delicious and healthy fruit smoothies goes like this—something creamy, something packed with protein, some kind of fruit, maybe a juice, and optional special touches, such as coconut or spices. See what I mean? Flexible! I’ll give the full rundown of how I mix and match ingredients (and in what quantity), then I’ll share specifics of my favorites. Here we go!

Something Creamy

about 3/4 cup

I usually choose plain Greek yogurt or kefir, a cultured dairy drink that is similar to buttermilk but tastes more like a drinkable yogurt. Regular yogurt is also an option, but I avoid the flavored ones and their crazy-high sugar content. Skyr is another good option—a yogurt-like product from Scandinavia. Two popular brands are Siggi’s and Icelandic Provisions. For a plant-based option, choose your favorite non-dairy yogurt substitute, but lean into the low-sugar or plain options. The fruit you add will bring plenty of sweetness to the party.

Something Protein-y

about 1/2 “scoop,” or approximately 1 heaping tablespoon

Choose your favorite powdered form—I like soy protein, but whey works very well in smoothies, and so does hemp or pea protein. Almost every protein powder I’ve purchased comes with a small scoop that is roughly 2 tablespoons, and I fill it halfway for a smoothie. I recommend a plain or unsweetened vanilla option. My husband, Les, likes the chocolate protein powder, but we have found it can be less versatile for matching with fruit. Chocolate and raspberry is great, but chocolate and peaches?—not so much. Vanilla helps us keep our options open.

Something Fruity

total of about 1 cup

Yay—my favorite part! I like my smoothies to be icy cold and shake-like, so I almost always use frozen fruit, and especially bananas because of the creamy texture they provide. The greatest benefit to using frozen is that I don’t have to wait until the fruit is in season. It also saves multiple trips to the market for fresh fruit, or throwing away fruit that has gone bad. The fruits that work best for my homemade smoothies are peaches, bananas, pineapple, mango, cherries and any kind of berry (as long as you don’t mind their seeds). Fresh fruit works fine, of course. I don’t recommend citrus fruits, apples, melons or grapes, as their texture and water content would prevent them from blending well.

Juice or other liquid

1/4 to 1/2 cup, depending on other ingredients

This is helpful for blending the smoothie, but it may not be necessary if you use kefir, which is pourable. Greek yogurt is much thicker and would benefit from addition of juice, especially if you are using mostly frozen fruit in the smoothie. Other suitable liquids include milk, almond milk, coconut water or coconut milk.

Special mix-ins

small amounts of each

The mix-ins can be anything you like, but my favorites are unsweetened coconut (for texture and fiber), chia seed (for fiber and additional protein) and ginger (good for digestion) or another powdered spice, such as cinnamon. Sweeteners are not necessary, but if you must, may I recommend a teaspoon of honey or maple syrup? Anything but sugar, if you are aiming to keep them in the healthy column.

Ordering the layers:

It may seem inconsequential, given that the ingredients will be whirred into one mixture in the blender, but your smoothies will come together faster and more evenly if you layer the ingredients in a way that your blender can best mix them. You want the liquids and powders closest to the blender blade, so they can get a head start on mixing before the frozen stuff enters the game. The heavier ingredients, such as frozen fruit or ice, should be at the top, providing weight to keep the mixture moving downward for thorough blending. For a standard base blender, it might look like this:

My smoothie appliance is a bullet blender, which of course goes upside-down for mixing. So I layer my ingredients in reverse order, beginning with frozen fruit. When I flip the sealed blender cup onto the machine, I give it a minute to allow the liquids to run back to the blade area for more even mixing, leaving the frozen fruit at the top, where it should be.

Enough talk—let’s make a smoothie! Below are some of my favorite blends, and a list of ingredients I use for each of them. I’ve given the ingredients in order for a conventional blender. If you use a bullet-style blender, reverse the list order. Each combination yields a 12 oz. (340 g) smoothie.

Kefir, pineapple and spinach

I think of this smoothie as a power breakfast for all the nutritional benefit I get from it. Plus, the flavor is so delicious, it is a treat at the same time.

  • Wholesome ingredients make a better breakfast!
  • I’m pushing the boundaries on the maximum volume, but I know the spinach will blend down a lot.
  • It ain’t easy being green.
  • Unsweetened coconut, chia seed and ginger are my favorite add-ins, and all three have nutritional benefit.

Ingredients: 3/4 cup kefir, 1/4 cup orange juice, 1/2 scoop soy protein powder, 1/2 teaspoon ground ginger, 1 tablespoon chia seed, 2 tablespoons unsweetened coconut, 1 medium handful baby spinach leaves, 1/2 cup banana chunks, 1/2 cup frozen pineapple bits.

Yogurt and banana-berry blend

This one feels very protective, with lots of antioxidant benefit in the red and blue berries.

  • Skyr is very similar to yogurt. It’s cultured and thick like Greek yogurt, and most brands I’ve seen are low on added sugar, which I love!
  • Frozen berries on the bottom will be on top when I put my bullet blender together.
  • It’s thick, but pourable.
  • Blueberries are loaded with antioxidants, and I love the flavor with the coconut skyr.

Ingredients: 1 serving cup yogurt (I used coconut flavor skyr for this one), 1/4 cup blueberry juice (any juice or milk will do), 1/2 scoop protein powder, 1 tablespoon chia seed, 2 tablespoons unsweetened coconut, 1/2 cup frozen banana chunks, 1/2 cup frozen berry blend (with blueberry, raspberry, strawberry and blackberry).

Plant-based yogurt and mango

There are many great flavors of plant-based yogurt available, and this one was mango, so I played up the tropical flavors throughout the smoothie.

  • The lineup is the same, except that the “yogurt” is plant-based.
  • Upside-down, the juice has returned to its place nearest the blender blade.
  • Full of fruit, and every bit as creamy as a dairy-based smoothie.

Ingredients: 1 serving cup plant-based yogurt, 1/4 cup orange juice, 1/2 scoop protein powder, 1 tablespoon chia seed, 2 tablespoons unsweetened coconut, 1/2 cup frozen banana chunks, 1/2 cup frozen mango chunks.

Peach cobbler smoothie

For this one, I soaked 1/4 cup rolled oats in 1/2 cup kefir overnight (in the fridge) and then built the smoothie in the morning. It’s an easy way to work some whole grains into your breakfast drink (because September is also “whole grains month”). From that point, the process was the same for layering and blending. You get the idea, right?

Ingredients: 1/2 cup almond milk, 1/2 scoop protein powder, 1 tablespoon chia seed, kefir-soaked oats, 1 tablespoon almond flour, 1 tablespoon unsweetened coconut, 1/2 teaspoon ground cinnamon, 1/4 cup frozen banana chunks, 1/2 cup frozen peaches.

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Healthy Wheat Berry Salad

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This probably should have been one of the first recipes I shared on Comfort du Jour. It’s been in my rotation of favorite simple sides for years, ever since I first discovered wheat berries in the bulk section at Whole Foods. If you’ve never had wheat berries (or maybe never even heard of them), let me introduce you to these versatile little gems.

What are wheat berries?

First of all, they aren’t really berries—at least not the way you’d think of fruit. Wheat berries are the individual dried grains of whole wheat. In their dried state, each grain is about the size of a fat grain of rice. When cooked, they plump up to triple in size.

Clockwise, from top right: hard red winter wheat, spelt, rye and farro.

Where can you buy wheat berries?

Most natural foods stores and larger supermarkets with a bulk section are likely to stock varieties of whole grains, including wheat berries, oat groats, barley, and sometimes even rye, spelt or farro. You can also generally find them online from Bob’s Red Mill, though they’ve been in short supply during the pandemic. For this recipe, I’ve used Kamut, which is considered an ancient variety of wheat grain. I prefer it because it’s organically grown and hasn’t been hybridized and modified as conventional wheat has; it’s pretty much the same as it was thousands of years ago. Kamut is technically a brand name for the wheat variety Khorasan, native to Egypt and grown in abundance today in Montana and western parts of Canada. My aunt lives in Montana, and she sent the Kamut berries to me from her favorite natural foods market.

Kamut is a longer grain because it has not been hybridized for quicker harvest.

How do you cook wheat berries?

It’s a similar process to cooking beans from dried. Wheat berries are a natural product, so they need to be sorted and rinsed before cooking, in case of random small stones or other debris. After rinsing, combine them with water (at least 2:1 ratio) in a sauce pan. Bring to a boil, then reduce heat to a simmer and cook until the wheat berries are tender (about an hour), then drain and proceed with your favorite recipe. To use them in a cold dish, cool and refrigerate first.

What can you do with wheat berries?

Pretty much anything you can do with rice, you can do with wheat berries. They have a pleasant chewy texture, like al dente pasta, so they work really well in a main dish such as chili, soup or salad. If you’re into making homemade bread, knead about 1/2 cup of cooked wheat berries into the final dough to add more whole grain goodness. Of course, because they are wheat in whole grain state, you can also mill dried wheat berries into flour, if you happen to have the right equipment to do so. I’ve read recently that Kamut flour makes exceptional pasta, so I’m putting that on my culinary bucket list.

What do wheat berries taste like?

Wheat berries have a mild, almost nutty flavor that is similar to brown rice. Because they are neither sweet nor savory, you can take them in either direction, depending on what you add to them. Besides the chilies, soups and salads I’ve already mentioned, you could also easily toss them on top of Greek yogurt with fresh berries and cinnamon and just call it breakfast.

Now that you’re well acquainted with wheat berries, let’s talk about this salad!

How can something so good be so simple?

We’ve been eating entirely too many rich, heavy foods at our house lately. It’s interesting to me that most of the foods we think of as “comfort foods” are completely on the wrong side of healthy. Foods with simple starches, sugars and fats in abundance are usually what we reach for when we are under stress or facing uncertainty, so it’s not surprising, and maybe you’ve experienced the same.

Allow this salad to bring you back to a healthy place of comfort, with crunch, chew and fresh flavors, dressed in a light, Greek-inspired vinaigrette that’s easy to make from stuff you probably already have in the spice rack and the door of the fridge. Seriously, learn to make your own dressings and you’ll never buy it in the stores again.

We served this on a bed of baby spinach as a fresh, cool side to the meatless moussaka we had for a recent family dinner. If you can’t get your hands on wheat berries right away, any small size whole grain pasta would make an excellent stand in.

Ingredients

2 to 3 cups cooked wheat berries (or other whole grain)

1 can garbanzo beans (drained)

1/2 medium red onion, chopped

1 Persian cucumber*, trimmed and sliced

About 1 cup cherry or grape tomatoes, halved

1/3 cup pitted Kalamata olives, rough chopped

1/4 cup pepperoncini, chopped (optional)

chopped fresh parsley or dill for serving (optional)

Dressing

2 Tbsp. red wine vinegar

1 Tbsp. Sicilian lemon white balsamic vinegar*

1 tsp. garlic pepper seasoning* (see notes)

1/2 tsp. dried oregano leaves

3 Tbsp. extra virgin olive oil*

1 Tbsp. cold water

*Notes

Any kind of cucumber works here; I like the Persians for their compact size and minimal seeds. You want about 1 cup of cucumber slices or chunks. I’ve used my handy garnishing tool to strip part of the peel away, leaving a little bit for texture and the little bit of bitterness it adds to the salad. You could do the same with a small, sharp paring knife—or just peel the whole thing.

The lemon balsamic vinegar is a specialty item, purchased from one of the gourmet oil and vinegar shops that seem to have popped up everywhere. If you can’t find it, no problem—substitute a good squeeze of fresh lemon juice and a pinch of sugar.

Check your garlic pepper ingredients (or taste it) to see how much salt is in it. If you have a salt-free version such as Mrs. Dash, you’ll also want to add a couple pinches of salt to the dressing. We have McCormick brand, and the salt level is just about right. Lemon pepper seasoning would also be terrific.

There are so many choices for olive oil at most markets. This is a good recipe to bring out the “good stuff.” I generally use a more neutral flavor of olive oil (but still extra virgin) for everyday cooking and sautéing, but for a fresh dressing, I reach for the more pungent “grassy” varieties. If it has a little bit of bite or bitterness on the back end, it means it’s high in polyphenols—the stuff that makes it so good for you!

There’s no substitute for a good quality, REAL extra virgin olive oil.

The salad will come together on its own—you don’t need my help combining these simple, fresh ingredients. But if you’ve never made your own vinaigrette, it’s time you learn this simple and valuable trick. It takes less than a minute, and you don’t need any special tools or bottles. I usually make a vinaigrette in my glass measuring cup, just before I assemble my salad. For this one, work ahead a little bit so the dried oregano has time to soften and rehydrate.

Combine the vinegar and lemon white balsamic (or lemon juice and sugar), garlic pepper and dried oregano. Then drizzle the olive oil into the mixture in a slow, steady stream, while whisking constantly. This will help the oil and vinegar come together without separation. If you prefer, combine all the ingredients together in a covered jar and shake the dickens out of it. Allow the dressing to rest in the refrigerator for about an hour, then whisk or shake again and pour over the salad mixture and toss gently to combine.

  • The texture alone makes me love these things! Properly cooked, they should have a good bit of chew.
  • Here’s a little trick I always do with tomatoes. Prep them ahead of the other ingredients and give them a salt and pepper treatment. It really makes the flavors pop in any salad!
  • Look at all those pretty colors! Doesn’t food taste better when it looks good?
  • I feel healthier already. 🙂

The salad can be made ahead and it keeps in the fridge for several days. Fold it gently to redistribute the dressing just before serving, and sprinkle with fresh parsley or dill for an extra pop of color and flavor.

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