Carrots with Cumin

Yield: Serves 8

Ingredients:

2 pounds carrots, each cut into 2-inch-long pieces,
then quartered lengthwise
6 tablespoons water
3 tablespoons fresh lemon juice
3 tablespoons olive oil
2 tablespoons ground cumin
2 garlic cloves, minced
2 tablespoons minced fresh cilantro (or parsley)

Preparation:

Combine carrots and 6 tablespoons water in large saucepan. Season with salt. Cover and boil until carrots are crisp-tender, about 7 minutes.

In a large shallow bowl, mix in lemon juice, oil, cumin and garlic. Season with salt and pepper.

Drain off any excess water from carrots. Transfer carrots to the bowl with the dressing and toss.

Cool. Add cilantro or parsley.

These are good hot, cool, or room temperature. The fresh herbs are best added when the carrots are cool.

Adding minced ginger to the dressing is good. The dressing is also good on steamed beets. Mint is yummy as garnish. I half the cumin and double the garlic.

Original recipe from BON APPÉTIT OCTOBER 1995

The Creation of Protein for All by Kelly Warner-King

Protein and parole – that combination launched CITA’s health and decision-making work with Washington judicial officers in late 2014.  Dr. Kristen Allott, a Naturopathic Physician and expert on nutrition and brain function, introduced the judges to an Israeli study that found parole boards made progressively harsher decisions the longer they went without eating.  She went on to explain the neurobiology behind this study and the importance of eating sufficient protein when fair, informed decisions need to be made.  Many of the judicial officers in the room were intrigued and have since successfully implemented Dr. Allott’s tools and advice in their daily lives.

A short video explaining the study was recently produced by the New York Times, in its series on implicit bias.   You can view the “Snacks and Punishment” video here. 

Parent Allies who attended the judges’ training saw how this information could help parents better participate in their dependency cases.   Working with Dr. Allott and CITA, they developed tools to help parents optimize their brain function during high stakes events, such as appearing in court and participating in evaluations and visits.   Following a popular session at the 2016 Children’s Justice Conference in Spokane, the Protein for All movement was born.  Courts in Spokane, Thurston and King Counties now have programs that provide protein-rich snacks to parents when they come to court.  Attorneys, Parent Allies and evaluators have told us that they ensure that parents eat a meal including protein before important hearings or assessments.  And they are seeing positive results – for parents and for themselves.

Now, there is a new Protein for All website - www.proteinforall.org - created by Dr. Allott and funded by the University of Washington Court Improvement Training Academy (CITA) to help everybody “have the chance to be at their best when it matters the most.”  The site offers tools, including videos, handouts and even recipes, and a blog where dependency partners can ask questions and share ideas.  We hope you’ll check it out!

Yummy Lentil Soup

Preparation: 20+ minutes
Cooking: 1 hour

Dried beans are a really affordable source of protein! You may have a favorite lentil; I love to splurge on black ‘beluga' lentils.

Ingredients:

• 3 teaspoons olive oil
• 1 cup chopped yellow onion
• 2 cloves crushed garlic
• 1 cup diced carrots
• 1 cup diced celery
• salt and ground black pepper to taste
• 1/2 teaspoon ground cumin
• 1/4 teaspoon dried thyme
• 1 pinch cayenne pepper, or to taste
• 1 1/4 cups black beluga lentils
• 5 cups chicken broth, or as needed
• 1 bay leaf (if you have some)
• 1/4 cup chopped fresh flat-leaf parsley, divided
• 1 teaspoon extra-virgin olive oil, or as needed

Directions:

Heat oil in a large pot over medium heat. Add onion, carrot, celery, and salt; cook and stir until onion is softened and translucent, about 10 minutes. Season with black pepper, cumin, thyme, and cayenne pepper.

Pour lentils into this mixture.

Add chicken broth, garlic, and bay leaf.

Bring to a simmer, then reduce heat to low.

Cook 45 minutes to 1 hour, until lentils are tender. Add more chicken broth as needed.

Take out the bay leaf and throw it away.

Season with salt, black pepper, and cayenne pepper to taste.

Add 3 tablespoons parsley and stir.

Serve in bowls, sprinkle remaining parsley over the top and drizzle with extra-virgin olive oil or top with Greek yogurt.

This soup is very good with greens.

Adapted from Chef John's Black Lentil Soup. The biggest changes were to take out 4 ounces of chopped bacon and to add garlic.