Cranberry Bowl with Sauteed Spinach, Black Eyed Peas and Couscous

Is everything as crazy for you as it is for me?  The holidays, extra responsibilities at work, taking care of a 3 year old and keeping in touch with friends and family all contributes to the craziness.  But the other day, I was lying in bed, looking up at the ceiling, thinking WOW, I have it good.  Instead of getting overwhelmed I stopped and took a moment to be thankful for what I have….. 

….A crazy/awesome family, a supportive and loving hubby, a healthy baby girl (after many trials and tribulations), a way to get around, a roof over my head, a job to go to every day, both legs/eyes/arms and health, just to name a few.

It is so easy to get bogged down with all I have to do around the holidays and all the details that I have decided to make it my intention to STOP and focus on the present moment.  Just this morning I was in the bathroom getting ready for work and noticed the light shining through this beautiful glass vase made with all the colors of the sea; blues and greens, and realized that is what it’s like to be in the present moment.  I thought, how often do I even look at this vase?  I rush through the morning just trying to get out of the house, rush to drop my daughter off, rush to work as I’m usually running late, and rush home to get my baby girl, rush to make dinner, rush to the grocery….see a pattern?  I don’t think I’ll make it through this season unless I stop and take the time to appreciate where I am at that moment and all that I have.  We really do have a decision to be happy or unhappy.  I want to wake up each morning and make the decision to be happy.  Easier said than done some mornings, I know, but I will make it a habit and hopefully it will stick.

This dish was created as I was still had Thanksgiving in my thoughts.  I’m a big fan of cranberries so I had bought two fresh bags and decided to cook them up.  It’s SUPER easy and super tart.  If you like sweeter cranberry sauces simply add enough to suit your taste.  Paired with the sautéed organic spinach from my farm, scented with the hint of thyme and sage make dish somehow light but comforting at the same time.

As an FYI the nutrition info will be a bit off because there will be a LOT of cranberry sauce left over.  To create the nutrition info I had to list all the ingredients though so the calories will be a bit lower.

Cranberry Bowl with Sauteed Spinach, Black Eyed Peas and Couscous

***If you want sweeter cranberries add 1/4 cup brown sugar or agave.

Serves 4

Printable Recipe

Ingredients


1 bag fresh cranberries
1 tangerine, peeled and chopped
1 cup apple juice
1 can black eyed peas
1 bunch fresh spinach
1 Tbsp olive oil
1/2 red onion, chopped
1/2 head roasted garlic or 2 fresh cloves, minced
1/8 tsp thyme
1/8 tsp sage
Sea salt and fresh ground pepper, to taste
2 servings couscous, cooked to package directions


Directions


1. Wash and pick through cranberries, add to a medium pot with tangerine and apple juice; bring to a simmer and cook for about 30 minutes.


2. Heat 1 Tbsp oil over medium high heat; add onions; sauté 5 to 7 minutes; add garlic and cook an additional 1 to 2 minutes; add spinach, thyme, sage, salt and pepper and stir until wilted, about 3 minutes.


3. Serve each of four bowls with 1/4 cup couscous, 1/4 cup cranberry mixture, 1/4 spinach mixture and a large heaping spoonful of black eyed peas.

Nutrition Facts

4 Servings
Amount Per Serving


Calories 247.8
Total Fat 4.6 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.5 g
Cholesterol 0.0 mg
Sodium 319.5 mg
Potassium 641.0 mg
Total Carbohydrate 47.5 g
Dietary Fiber 11.5 g
Sugars 6.4 g
Protein 7.8 g


Vitamin A 179.7 %
Vitamin B-12 0.0 %
Vitamin B-6 14.2 %
Vitamin C 71.5 %
Vitamin D 0.0 %
Vitamin E 10.8 %
Calcium 23.4 %
Copper 9.7 %
Folate 44.7 %
Iron 21.7 %
Magnesium 19.9 %
Manganese 56.4 %
Niacin 5.8 %
Pantothenic Acid 4.9 %
Phosphorus 7.1 %
Riboflavin 11.6 %
Selenium 17.4 %
Thiamin 8.8 %
Zinc 4.9 %




*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Weekend in Islamorada and my makeshift Strawberry, Green Bean and Caramelized Onion Salad

My goodness I'm running behind with my posting! I hope you can forgive me...life has been crazy lately.  Before I get to my FABULOUS "turkey" tempeh I made for Thanksgiving I'll share some of the photos from our weekend trip to the Keys right before the holiday.

We stay at a wonderful place called the Islander in Islamorada but next time I go down I vowed to be camping!

Sunset at Lorelei

Day trip to Key West to visit the Butterfly Conservatory.

Lunch at El Meson de Pepe in Mallory Square.

This appetizer of Cuban bread and two dips that seemed to be sort of  a marinade were my favorite part.  There was an amazing garlic one and a spicy tomato based one.

Back at the hotel I made dinner in our room.

It has a wonderful kitchen in each of the rooms which is perfect if you have kids!

I made a lovely makeshift salad from some fresh lettuce from KYV, onions I caramelized with apple juice and white wine, fresh strawberries, sautéed green beans and some of my fish left over from the previous night's dinner. 

View at dawn from the room.

My daughter and I visited Theater of the Sea in Islamorada.  If you are there I HIGHLY suggest going.  It was a great deal.

Here is a trainer feeding and petting nurse sharks!

They had a parrot show that was wonderful but I wanted to tell the guy to put some shoes on.

This was my favorite part....the dolphin show was seriously this close.  Everyone in the audience that wanted to pet or kiss a dolphin got to!

The Sea Lion show was really cute.

The last night we ate at my favorite restaurant in Islamorada called Morada Bay. 

I'm so lucky to live close enough to the Keys to take a short trip like this!

The night I created my makeshift salad that utilzed our CSA green beans and fresh lettuces was spontaneous but delicious.  I used only what I had on hand so there was no oil or seasonings, but the Bolthouse Farms balsamic vinaigrette I had bought added plenty of flavor without tons of fat.

Strawberry, Green Bean and Caramelized Onion Salad

Serves 2

Ingredients

1 head lettuce
5 to 8 strawberries, sliced
Handful fresh green beans
1 red onion, thinly sliced
Splash of apple juice
Splash of wine
Balsamic vinaigrette
Crispy fish fillet (optional)

Directions

1. Heat a small amount of apple juice in a skillet over medium low heat; add thinly sliced onions and green beans and cook down, stirring regularly, about 20 minutes, alternately adding a bit of wine, apple juice and balsamic vinaigrette to prevent sticking, until caramelized.

2. Arrange lettuce, strawberries, onions and green beans on a plate; top with balsamic vinaigrette and crispy fish (if using).

First CSA of 2011 and a Yum Yum Wrap

My first CSA bag of 2011 from KYV Farm!

There was such variety in this first bag that you just don't find or even think of to buy at the grocery. (Vivian, let me know if I'm missing the names of any veggies. There were so many!)

Eggplant

Honey

Green Beans

Spinach

Squashes

Two types of Lettuces

Bok Choy and Broccoli Rabe (my new favorite veggie)

Yum Yum peppers

I was starving when I got home from the pickup so I created this super quick wrap.  I simply stuffed a wrap with some store bought spinach and artichoke hummus, tangy balsamic dressing I had whipped up, a couple of the baby lettuce leaves and some chopped sweet yum yum peppers.

A wrap is the perfect thing to stuff with whatever you have on hand for a super fast meal!

Yum Yum Wrap

Serves 1

Vegan, Gluten Free

Printable Recipe

Ingredients

1 brown rice tortilla. such as Food for Life (or any wrap you have on hand)

2 Tbsp quality store bought hummus, I use Natures Healthy Gourmet

2 Tbsp balsamic vinaigrette (or dressing of choice)

2 lettuce leaves, KYV Farm

Handful yum yum peppers, chopped, KYV Farm

Directions

1. Spread hummus over wrap; top with lettuce leaves and peppers; pour balsamic dressing over evenly; wrap.

Estimated Nutrition Info

1 Serving

Amount Per Serving

Calories 259.3
Total Fat 11.3 g
Saturated Fat 0.4 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 1.1 g
Cholesterol 0.0 mg
Sodium 328.5 mg
Potassium 282.8 mg
Total Carbohydrate 35.9 g
Dietary Fiber 4.8 g
Sugars 5.0 g
Protein 4.9 g

Vitamin A 53.0 %
Vitamin B-12 0.0 %
Vitamin B-6 7.9 %
Vitamin C 126.0 %
Vitamin D 0.0 %
Vitamin E 1.7 %
Calcium 2.1 %
Copper 9.0 %
Folate 14.7 %
Iron 6.0 %
Magnesium 6.2 %
Manganese 19.3 %
Niacin 2.3 %
Pantothenic Acid 1.0 %
Phosphorus 6.5 %
Riboflavin 2.9 %
Selenium 1.3 %
Thiamin 6.3 %
Zinc 4.0 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

A Farm to Table Dinner and a Recipe! Pasta Alfredo with Fresh Peas, Spinach and Eggplant

Farm to Table Dinner at the Floridian in St Augustine

featuring

KYV farm, Terks Acres Goat farm, Cartwheel Ranch

First order of business....a glass of wine.

And a peek at the restaurant, pre-event...

My Mom getting a glass as well before the guests arrive...

The Guests of Honor, Francisco and Vivian from KYV Farm

My friends Courtney and Anthony were there for the first seating!

My only regret is that I didn't get any photos of the vegetarian dishes as I started eating them too quickly! (ok and the other regret is that I didn't have someone else taking photos. I barely got any.).
End of Summer Rolls

Tracy from Slow Food, MJ and Kathleen from Timberlin Creek (remember the school garden I visited?)

Autumn Greens Salad

Green Tea Brined Cartwheel Ranch Pork Chop with KYV Winter Squash Hash with Satsuma Reduction and Radish Slaw

Tracy, MJ, Kathleen, Vivian and me!

Tracy said a few words at the event about Slow Food and thanking everyone for coming...

Francisco stood up to give a touching and heartfelt speech about the trials, tribulations and rewards of running a farm...

I love this photo of everyone watching as he spoke...

The peas featured in the Autumn Salad inspired this pasta recipe.

This dish includes all veggies that are in season right now in Florida.  Simple, comforting and delicious. This combo can't be beat!

Pasta Alfredo with Fresh Peas, Spinach and Eggplant

Inspired by nothing other than the fresh veggies from the farm

Vegan and Gluten Free

Makes about 8 1-cup servings

Printable Recipe

Peas
2 cups uncooked, shelled peas
1 bay leaf
2 tsp salt

Pasta
8oz brown rice (or whole wheat) pasta

Veggies
2 small eggplant (I used white Japanese), chopped
1 onion, chopped
1 Tbsp olive oil
3 garlic cloves, pressed
1/4 tsp salt
1/4 tsp pepper
5 cups Chinese spinach (or baby spinach)

Alfredo (half this if you don't like a lot of sauce)
2 cups plain, unsweet non-dairy milk (or milk of choice), I used rice milk
1/2 cup vegan mozzarella shreds (or shredded cheese of choice), such as Daiya
1/4 nutritional yeast (optional)

Directions

1. Fill a medium pot about 2/3 full of water; bring to a boil; add peas, bay leaf and salt.  Reduce heat and simmer about 35 minutes or to desired tenderness.  Drain and set peas aside in a large bowl.

2. In the same pot cook pasta to package directions; spray with cooking spray and toss to prevent sticking; pour into pot with peas.

3. Heat 1 Tbsp olive oil in a large skillet over medim heat; add eggplant and onion; cook stirring frequently for 10 minutes; lower heat, add garlic and cook an additional two minutes; stir in spinach, season all with salt and pepper and toss until spinach is wilted. Toss vegetables in with peas and pasta.

4. Pour milk, cheese and nutritional yeast into pot peas were boiled in.  Heat over medium low heat until just bubbling, stirring frequently until thickened, 5 to 10 minutes.  Pour over pea, pasta and vegetable mixture, toss to coat.  Taste and add seasoning if necessary.

Pumpkin Spice Cake and Plant Based Sources of 9 Essential Amino Acids

Recently I flew up to Jersey, well doped for flying with a glass of wine or two at the airport Chili's, with high hopes of a Snooki sighting upon arrival.

I know, I should be dealing with my fear of flying rather than drinking wine but that just isn't as much fun.  And luckily I was flying up at night because technically this was a work trip.

The group that went up with me was an easy going and fun. We worked hard during the day and then after work we all gathered to have a drink or two.
After a few drinks our lively group checked out the menu for dinner.

The topic of what to eat came up and, of course, that led to a discussion about proteins after it was obvious I was looking for a plant based dish.

I was promptly advised that I can NOT get all the essential amino acids from plant based sources.

I asked which ones I'm missing out on then.

No one really knew.

Not one to shy away from a good challenge, especially one dealing with food, I got right to researching.  I knew you could get them all from plant based sources but I didn't know exactly which ones.

Keep reading to see what I found....

These 9 essential amino acids are the only proteins our bodies can’t formulate on their own so we must obtain them from food sources.

(Here comes the technical info that I researched and compiled for the very noble purpose of winning the argument. Skip to the bottom if you are just here for the cake.)

Plant Based Sources of Essential Amino Acids.

(Source)

Isoleucine (Ile)  muscle production and recovery, formation of blood clots

Some plant based sources. (Source)(Source)

Soy products such as Tofu

Almonds

Cashews

Low fat sesame seed flour

Leucine (Leu) tissue production and repair, produces growth hormones

Some plant based sources.(Source)(Source)

Soybeans

Lentils

Cowpeas

Raw peanuts

Almonds

Chickpeas

Sesame seeds

Lysine (Lys) needed for calcium absorption and bone development, production of antibodies

Some plant based sources. (Source)

Nuts

Soybeans (particularly tofu, isolated soy protein, and defatted soybean flour)

Spirulina, and fenugreek seed

Brewer's yeast

Beans and other legumes

Methionine (Met) fat digestion and prevention of plaque in arteries

Some plant based sources (Source)

Sunflower seeds

Pumpkin seeds

Sesame seeds

Peanuts

Lentils

(To a lesser extent grains and beans.)

Phenylalanine (Phe) brain function and mood

Some plant based sources (Source)(Source)

Soy products

Peanuts

Sesame Seeds

Lentils

Threonine (Thr) protein regulation and recycling in the body

Some plant based sources (Source)(Source)

Bananas

Carrots

Wheat germ

Many nuts

Beans

Lentils

Seeds

Sesame Seeds

Vegetables

Tryptophan (Trp) – produces serotonin, regulates sleep and mood, pain management

Some plant based sources (Source)(Source)

Soybeans

Evening Primrose

Brown rice

Peanuts

Sesame seeds

Bananas

Avocados

Valine (Val) muscle growth, repair and endurance, treats brain damage from alcohol, regulates nitrogen

Some plant based sources (Source)(Source)

Lentils

Peanuts

Soy

Mushrooms

Sesame seeds

Butternuts

Histidine (His) –“ the 'growth amino' essential for young children. Lack of histidine is associated with impaired speech and growth.” (Source)

Some plant based sources (Source)

Rye

Wheat

Spirulina

Seaweed

Sesame

Soy

Rice

Legumes

Now everyone is very concerned about getting all the essential amino acids in one sitting. Though it has been proven that we don't need to do this, it's always a good idea to eat great variety of natural foods in various combinations such as veggie, legume and grain.

How about pumpkin, chickpeas and oats to start?

Pumpkin Spice Cake

Inspired by Chocolate Covered Katie

Serves 10

Vegan, Gluten Free

Printable Recipe

Ingredients

1 cup gluten free rolled oats, such as Bob’s Red Mill

1 ½ cups sucanat or brown sugar

½ tsp salt

2 tsp pumpkin pie spice (or more if you like a lot of spice)

½ tsp baking soda

2 tsp baking powder

2 cans (or 500g cooked) chickpeas, rinsed and drained

¼ cup canned pureed pumpkin

3 Tbsp coconut oil (melted) or oil of choice

2 tsp vanilla

1 cup chopped dried fruit such as cranberries, dates, cherries and apricots

Directions

1. Preheat oven to 350F.

2. Pour 1 cup gluten free rolled oats into a food processor or Vitamix.  Process until well ground.

3. Add 1 ½ cups sucanat and process to fine powder; add salt through baking powder and mix well; pour into a medium bowl.

4. Add 500 g chickpeas, ¼ cup pumpkin, oil and vanilla to processor or Vitamix; process until smooth.  Stir in dry ingredients; blend until well mixed. Stir in dried fruit and press into a 10 inch spring form pan sprayed with cooking spray.

5. Bake at 350F for 35 minutes; let cool 10 minutes.

Nutrition Facts

10 Servings
Amount Per Serving


Calories 267.2
Total Fat 5.4 g
Saturated Fat 3.7 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.6 g
Cholesterol 0.0 mg
Sodium 267.5 mg
Potassium 239.3 mg
Total Carbohydrate 54.3 g
Dietary Fiber 4.2 g
Sugars 36.2 g
Protein 4.0 g


Vitamin A 24.6 %
Vitamin B-12 0.0 %
Vitamin B-6 12.8 %
Vitamin C 3.6 %
Vitamin D 0.0 %
Vitamin E 1.0 %
Calcium 2.7 %
Copper 6.7 %
Folate 8.7 %
Iron 8.1 %
Magnesium 4.8 %
Manganese 19.3 %
Niacin 2.1 %
Pantothenic Acid 2.2 %
Phosphorus 5.5 %
Riboflavin 1.6 %
Selenium 2.5 %
Thiamin 1.1 %
Zinc 3.9 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.