Feb 252013
 

Maple Ginger Creamy Carrot Soup with Pecans

 Carrots are such a happy and versatile little vegetable – crunchy and sweet.  They are perfect for both savory and sweet dishes and can be eaten any which way – raw, roasted, baked into carrot cake or in creamy soups like this!

The best part….NO cream.  An immersion blender will give you that creamy texture and the sweetness of the carrots, maple, ginger and pecans are balanced out by a touch of salt.

As for the health benefits - carrots help battle cardiovascular disease, are full of antioxidants, have TONS of vitamin A and are even found to help combat colon cancer!  For those of you that are Mila lovers, stir in a serving of Mila and get an added 3000mg of plant based Omega 3s and an extra 3 grams protein and 5 grams fiber.

**There is still time to get your mini spring share from KyV Farm! These gorgeous carrots were organically grown by my local farmers – if you aren’t in the local north Florida area, seek out organic farmers that are close to you and support CSA!

Maple Ginger Creamy Carrot Soup with Pecans

Maple Ginger Creamy Carrot Soup with Pecans

Maple Ginger Creamy Carrot Soup with Pecans

4 (1 1/4 cup) servings
Vegan, Gluten Free
Printable Recipe
**Carrots from KyV Farm 

Ingredients

1 1/2 lbs fresh carrots, chopped**
4 cups vegetable broth
Dash of salt (if broth is salted, if not, add 1/4 to 1/2 tsp salt)
1 tsp chopped fresh ginger
1 Tbsp 100% real maple syrup (plus more for drizzling)
1/4 cup chopped toasted pecans

Directions

1. Bring carrots, broth and salt to a boil in a medium stock pot; reduce heat and simmer about 15 minutes; add ginger and maple and simmer an additional 10 minutes or until carrots are soft. Puree mixture with an immersion blender or in a vented blender.

2. Top each serving with 1 Tbsp chopped pecans and a drizzle of maple syrup.

Nutrition Facts
4 Servings
Amount Per Serving 

Calories 149.1
Total Fat 5.6 g
Saturated Fat 0.5 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 3.0 g
Cholesterol 0.0 mg
Sodium 1,096.3 mg
Potassium 584.4 mg
Total Carbohydrate 23.6 g
Dietary Fiber 5.5 g
Sugars 13.1 g
Protein 2.4 g

Vitamin A 419.4 %
Vitamin B-6 12.5 %
Vitamin C 16.9 %
Vitamin E 5.4 %
Calcium 6.4 %
Copper 8.6 %
Folate 8.5 %
Iron 6.2 %
Magnesium 7.4 %
Manganese 37.2 %
Niacin 8.8 %
Pantothenic Acid 5.4 %
Phosphorus 7.9 %
Riboflavin 6.5 %
Selenium 0.7 %
Thiamin 10.8 %
Zinc 6.4 %

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

 Posted by at 10:49 am
Jan 252013
 
Cauliflower, Asparagus and Dill Soup

Cauliflower, Asparagus and Dill Soup

I was sitting in the salon chair leafing through magazines last Friday at my hair appointment when I came across a variation of this soup in this month’s Martha Stewart Living.

The funny thing is that I also happened to be at my CSA/Farm Share – Vivian is one of the owners of KyV Farm so she is not only a hair stylist but she is also my farmer.  She was a salon owner in Puerto Rico and now does hair on Fridays.  Talk about a multi-talented lady!  The cauliflower, green onions and garlic from this recipe are all from the farm.

Florida Coastal Cooking and KyV Farm

This soup is creamy yet very light because of the cauliflower instead of cream base.  It’s a perfect way to fill up before a meal, so for those of us trying to lose weight, this will naturally displace other calorie dense foods in your stomach.  This would also be lovely to serve for a large group since it yields so much.

This soup has a creamy, smooth texture with the salty crunch of a bit of coarse ground sea salt on top; the signature tastes of asparagus and fresh dill balanced by everyone’s favorite base of onions and garlic.  It is best when fresh and hot, right out of the pot. If you aren’t feeding a large group, I would suggest halving this recipe.

Cauliflower, Asparagus and Dill Soup

Cauliflower, Asparagus and Dill Soup

Cauliflower, Asparagus and Dill Soup

Inspired by Martha Stewart Living Magazine
 Serves 8 1-cup servings
Vegan, Gluten Free
Printable Recipe
**Items from KYV Farm

Ingredients 

1 Tbsp olive oil
3 green onions, chopped**
3 cloves garlic, chopped**
3 small heads cauliflower with leaves on, chopped**
10oz asparagus, chopped
1 Tbsp tamari
6 cups veggie broth
Sea salt and fresh ground pepper, to taste
¼ cup chopped fresh dill

Sprinkle of coarse ground sea salt on each

Directions

1. Heat 1 tbsp olive oil over medium heat, add onion and garlic and cook until softened. Add cauliflower and asparagus; cook an additional 5 minutes; add tamari and veggie broth; bring to a boil, cover and reduce heat to low; cook 20 minutes or until vegetables are softened.

2. Puree mixture with an immersion blender or in batches in a blender. Add fresh dill and blend. Top with a few sprigs of fresh dill and coarse ground sea salt for garnish.

Nutrition Facts
8 Servings
Amount Per Serving

Calories 67.5
Total Fat 2.0 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.3 g
Cholesterol 0.0 mg
Sodium 862.0 mg
Potassium 430.6 mg
Total Carbohydrate 10.7 g
Dietary Fiber 3.5 g
Sugars 1.5 g
Protein 3.3 g

Vitamin A 12.4 %
Vitamin B-6 15.1 %
Vitamin C 87.1 %
Vitamin E 4.8 %
Calcium 3.5 %
Copper 6.0 %
Folate 26.3 %
Iron 6.3 %
Magnesium 6.0 %
Manganese 15.0 %
Niacin 5.3 %
Pantothenic Acid 7.4 %
Phosphorus 7.3 %
Riboflavin 6.8 %
Selenium 2.4 %
Thiamin 7.7 %
Zinc 3.3 %

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

 

Jan 182013
 
Warm Fruited Quinoa

Warm Fruited Quinoa

Olive oil, various fruits, nuts and warm spices are typical in Moroccan cuisine – so here I did a twist on that with quinoa and olive oil and then added some dried fruits and seasoned it simply with salt and pepper.

If you feel adventurous try adding any of the following herbs and spices:

Fresh Mint
Cinnamon
Cumin
Ginger
Saffron

Each of these or any combination will change the flavors of this dish and make it unique.

Dates, Raisins and Walnuts

Dates, Raisins and Walnuts

Why did I not add any of those spices?

Because, in this case, simple is perfect.  I love the soft, warm quinoa and the flavorful olive oil with the crunch of walnuts; the sweet dates and raisins and the touch of sea salt.  Mmmm…….

Add a grilled protein on top and up the serving to half cup and you have a lovely entree!

Warm Fruited Quinoa

Warm Fruited Quinoa

 

 Warm Fruited Quinoa

Serves 8, 1/4 cup servings
Vegan, Gluten Free
Printable Recipe
**Ingredients on sale now at Native Sun Natural Foods Market

Ingredients

1 cup quinoa**
1 1/4 cup vegetable broth**
1/4 cup walnuts
1/4 cup chopped dates (I used Medjool dates)
1/4 cup raisins
1 Tbsp extra virgin olive oil**
1/8 tsp coarse grind sea salt and some fresh ground pepper, to taste

Directions

1. Rinse quinoa and heat in a small saucepan with vegetable broth over medium high heat; bring to a boil, reduce heat and cover; cook 15 minutes, remove from heat and let sit, covered, for an additional 5 minutes.  Separate 2 cups of the cooked quinoa and reserve the remaining for a later use.

2. Add walnuts, dates, raisins, olive oil, salt and pepper to the quinoa.  Stir to combine and serve warm.

Nutrition Facts
8 Servings
Amount Per Serving

Calories 129.1
Total Fat 4.9 g
Saturated Fat 0.4 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 1.5 g
Cholesterol 0.0 mg
Sodium 20.5 mg
Potassium 84.3 mg
Total Carbohydrate 19.8 g
Dietary Fiber 1.9 g
Sugars 7.4 g
Protein 3.0 g

Vitamin B-6 1.9 %
Vitamin C 0.4 %
Vitamin E 1.7 %
Calcium 0.7 %
Copper 3.8 %
Folate 1.1 %
Iron 9.0 %
Magnesium 2.2 %
Manganese 6.8 %
Niacin 0.8 %
Pantothenic Acid 0.5 %
Phosphorus 16.5 %
Riboflavin 32.6 %
Selenium 0.5 %
Thiamin 1.4 %
Zinc 0.8 %

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

Dec 122012
 

CONGRATULATIONS TO SUZANNE HIGBY! You are the winner of the FIVE FREE smoothies, juices, wraps or sandwiches at Native Sun Natural Foods Stores. Please go to the Baymeadows location to pick up your gift cards and mention that you are the winner of the Florida Coastal Cooking Giveaway.

Pin this recipe:

WHO would have ever guessed that five simple ingredients could be so satisfyingly delicious?

WHO would believe there is no baking?

WHO loves a giveaway??? 

Enter for a chance to win FIVE Native Sun gift cards for a free wrap, sandwich, juice or smoothie. 
[Only entries within driving distance of Native Sun Natural Foods Market, 11030 Baymeadows Rd, Jacksonville, FL location please. For those of you not in the area - stay tuned! I'm working on some more fabulous giveaways!]

How to enter:

Get 1 entry: Tell us what your favorite wrap, sandwich, juice or smoothie is – whether you make it at home or buy it at Native Sun
Get a 2nd entry: Like Florida Coastal Cooking on facebook and share the giveaway.
Get a 3rd entry: Like Native Sun Natural Foods Market on facebook and share the giveaway.
And a 4th entry: Pin the giveaway on pinterest.

Please leave a separate comment for each entry.
The winner will be picked at random at 10AM est Saturday, December 15th, 2012.
Gift cards expire 12/31/2012 so act fast!
The winner can pick their 5 winning gift cards up at the baymeadows location – 11030 Baymeadows Rd, Jacksonville, FL.

Happy Holidays to you from Florida Coastal Cooking and Native Sun 

Chocolate Chip Oat Bites

Mini Chocolate Chip Oat Bites

Inspired my my friend Theresa’s oatmeal ball recipe.
Makes 18 1 1/2 tsp bites
Vegetarian
Printable Recipe
**Ingredients on sale now at Native Sun Natural Foods Market, Dec 7 – Jan 6

Ingredients

1 cup rolled oats**
1/4 cup Earth Balance Coconut peanut butter spread
2 Tbsp honey
2 Tbsp chocolate chips**
1/4 tsp coarse sea salt

Directions

1. Mix all ingredients well and, using a teaspoon, scoop rounded teaspoonfulls and form into ball shapes. 

Nutrition Facts
18 Servings
Amount Per Serving

Calories 52.6
Total Fat 2.7 g
Saturated Fat 0.9 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 0.9 g
Cholesterol 0.0 mg
Sodium 43.5 mg
Potassium 20.1 mg
Total Carbohydrate 6.7 g
Dietary Fiber 0.8 g
Sugars 3.0 g
Protein 1.2 g

Copper 2.8 %
Iron 2.8 %
Magnesium 3.8 %
Manganese 21.4 %
Phosphorus 4.5 %
Thiamin 4.4 %
Zinc 2.3 %

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

 Posted by at 10:54 pm
Dec 112012
 

How many times do we throw food away and not think about it?

According to the EPA “More food reaches landfills and incinerators than any other single material in municipal solid waste (MSW). In 2010 alone, more than 34 million tons of food waste was generated, with only three percent diverted from landfills and incinerators for composting.

Why should we be concerned about this?  For many reasons; one being that as the food in the landfills rot, it creates methane which contributes to global warming.  Secondly, think of how many people on this planet are HUNGRY.  Americans portion sizes are so huge that we either eat the massive servings, sometimes enough to serve four people or more, and gain weight or send the left overs to a landfill.  “Feed People, Not Landfills - An estimated 50 million Americans do not have access to enough food. Organizations can donate safe and healthy food to a food bank or food rescue organization and both reduce food sent to landfills and feed those in need.” 

How can you help? Think about portion sizes – especially when eating out.  Can you share a dish with someone?  Don’t forget you can always order more if you are still hungry, but my bet is that you won’t be. How about taking home the left overs?  Remember that container ends up in a landfill.  This may seem a little weird to some people, but there is nothing wrong with bringing a take-along container for left overs or buying some compostable containers and using those instead of Styrofoam.  Secondly, think about what you throw away in your trash.  Is there anything you can set aside in a large “dump bucket” such as citrus rinds, apple cores, coffee filters, etc. that you can dump into a compost pile?  I don’t have one but I go back out to the woods and scatter these type scraps in the brush out back and let me tell you – that is some happy brush. Or even better – save those veggie scraps, such as the ends of onions, carrot peels and pepper ribs and seeds in a gallon size bag in the freezer.  Once it is filled pour all the veggie scraps in a large stock pot, cover with water and make broth.  See this recipe for Vivian’s Vivacious Vegetable Broth.  You can then save that gallon bag and reuse it over and over and you save money on broth.

In the spirit of reduce, reuse and recycle I created this recipe to use those broccoli stems that always stare you in the face, challenging you to do something with them.

This is one of those salads that is so good, you realize simple is better.  Add in your favorite protien to make this a complete meal or use this sauce/dressing recipe on ANYTHING – from topping some tofu, to a simple salad, or even as a dip.  And if broccoli crowns are all you have, feel free to use those!

Broccoli Stem Salad with Creamy Garlic Tarragon Sauce

Broccoli Stem Salad with Creamy Garlic Tarragon Sauce

Inspired by The Flavor Bible
Serves 2 to 3
Vegan, Gluten Free
Printable Recipe
**Ingredients on sale at Native Sun Natural Foods Market, Dec 7 through Jan 6th

Ingredients

3 broccoli stalks and leaves**
1/4 cup chopped green onion
2 Tbsp Vegenaise
1/4 tsp dried tarragon
1/8 tsp coarse sea salt
Fresh ground pepper, to taste

Directions

1. Peel or cut the skin of the broccoli stalks to remove; chop into bite size pieces; place in a medium bowl.  Chop the broccoli leaves finely; add, along with green onions, to broccoli stalks.

2. Mix the Vegenaise, tarragon, salt and pepper in a small bowl; pour over broccoli mixture and stir until combined.

Nutrition Facts
2 Servings
Amount Per Serving

 

Calories 115.2
Total Fat 9.3 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 254.2 mg
Potassium 292.1 mg
Total Carbohydrate 4.7 g
Dietary Fiber 2.7 g
Sugars 0.0 g
Protein 2.7 g

 

Vitamin A 27.3 %
Vitamin B-12 0.0 %
Vitamin B-6 7.2 %
Vitamin C 136.9 %
Vitamin D 0.0 %
Vitamin E 7.3 %
Calcium 4.5 %
Copper 2.1 %
Folate 15.8 %
Iron 4.7 %
Magnesium 5.7 %
Manganese 10.9 %
Niacin 2.9 %
Pantothenic Acid 4.7 %
Phosphorus 5.9 %
Riboflavin 6.3 %
Selenium 3.8 %
Thiamin 3.8 %
Zinc 2.4 %

 

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

Dec 062012
 

Belonging to KyV’s  CSA/Farm Share has opened my eyes.

I never would have seen such a thing as a beautiful watermelon radish with its mint green rind and gorgeous blushing flesh.  It’s crisp and has bit of a bite and is so visually pleasing that you just have to eat it raw.

It is showcased in this dish with fresh carrots pulled from the ground the day before I made this dish. I just couldn’t throw away the abundant greens so I decided to incorporate them.  KyV’s carrot tops are not bitter and are easily confused with parsley. 

The dressing on this salad is VERY minimal.  I wanted to keep it super light to really showcase all the flavors.  If you like more dressing, feel free to add a vinaigrette or double the oil-free dressing recipe in this post.  

Watermelon Radish and Carrot Top Salad

This diet-friendly salad is lightly sweet and super fresh – the colors are reminiscent of summer but by using glorious fall/winter root veggies we get different vitamins and minerals that we wouldn’t get in the summer. 

This is one of the top reasons it is so good for you to join a CSA.  Diversification.  Just like you should diversify your portfolio – getting all these veggies you wouldn’t normally try simply rounds out the nutritional profile of your diet.  Think about this – if the only vegetable you eat is iceberg lettuce you are getting very few nutrients and the SAME ones every day.  The likely hood that you will be nutrient deficient is extremely high.  But say you add in all these various veggies – your body is so much more likely to get all the vitamins and nutrients it needs and recognizes above supplementing with a man made vitamin pill.  Food for thought right there, eh?

If you pair this salad with Mila through this holiday season you’ll likely find yourself in January more slim and svelte than BEFORE the holidays!

Mila is an amazing weight loss tool – pictured here – before and after absorbing liquids. Keep you fuller longer and displaces other calorie dense foods.

Watermelon Radish and Carrot Top Salad

Watermelon Radish and Carrot Top Salad

Serves 4 to 5, about 1 cup
Vegan, Gluten Free
Printable Recipe

 

Ingredients

3 carrots
1 large watermelon radish 
2 bunches green onions
1 bunch carrot tops
Juice 1/2 lemon
1/2 tsp dried thyme
1/4 tsp coarse sea salt
1 tsp agave (or local honey for non-vegan)

Directions

1. Chop carrots, radish and green onions; place carrot tops into a food processor and pulse until well chopped; add all to a medium bowl.

2. Mix lemon, thyme, salt and agave in a small bowl; pour over chopped vegetables and mix well.

 

Nutrition Facts (estimated – calculator did not have carrot tops – however, only will add negligible amount of calories.)
4 Servings
Amount Per Serving

Calories 34.1
Total Fat 0.1 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 188.9 mg
Potassium 239.6 mg
Total Carbohydrate 8.2 g
Dietary Fiber 2.1 g

Sugars 4.0 g
Protein 0.6 g
Vitamin A 110.4 %
Vitamin B-12 0.0 %
Vitamin B-6 4.0 %
Vitamin C 17.3 %
Vitamin D 0.0 %
Vitamin E 1.2 %
Calcium 2.9 %
Copper 1.6 %
Folate 3.1 %
Iron 3.8 %
Magnesium 1.9 %
Manganese 5.4 %
Niacin 2.4 %
Pantothenic Acid 1.4 %
Phosphorus 2.0 %
Riboflavin 1.9 %
Selenium 0.2 %
Thiamin 2.5 %
Zinc 1.1 % 

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

Dec 032012
 

Living in Florida is such a blessing.  Not only was I able to take my cream colored Labrador, Tally for a walk yesterday without a jacket on (a fact I can really appreciate from growing up in Massachusetts), but the citrus trees are all heavy with fruit – including my Meyer lemon tree.

When you think of barley or grains you probably thing of savory dishes – so I wanted to change things up and bring sort of a sweet, salty, tangy dish. Your tastebuds will be dancing!

This makes a great side dish, snack, breakfast or even dessert!

Take a bite and you’ll get the crunch of pistachios but the creaminess of the barley slowly cooked over 40 minutes.

And talk about easy! I threw this dish together in under ten minutes – shelling and all.

Tell me what is your favorite thing to do with fresh citrus? 

Sweet Citrus Barley with Pistachios

Sweet Citrus Barley and Pistachios

Serves 4, 1/2 cup serving
Vegan Option
Printable Recipe
 

Ingredients

1 cup barley
2 cups water
1 orange or Satsuma
Juice 1/2 lemon
1/4 tsp coarse sea salt
2 to 3 Tbsp honey or agave for vegan
1/4 cup shelled pistachios

Directions

1. Rinse barley well in running water; add to small pot with water, bring to a boil, reduce heat and cover; cook 40 minutes; remove from heat cook an additional 10 minutes.

2. Peel orange and blend in Magic Bullet or blender with juice of lemon, salt and honey or agave; mix well and pour over 2 cups of the cooked barley, reserve the remaining barley for another use; spoon barley mixture into large bowl.  Chop pistachios and top barley mixture.

Nutrition Facts 
4 Servings
Amount Per Serving 

Calories 184.0
Total Fat 3.8 g
Saturated Fat 0.5 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 1.9 g
Cholesterol 0.0 mg
Sodium 148.2 mg
Potassium 211.2 mg
Total Carbohydrate 36.3 g 

Dietary Fiber 4.4 g
Sugars 11.8 g
Protein 3.6 g
Vitamin A 2.0 %
Vitamin B-12 0.0 %
Vitamin B-6 12.3 %
Vitamin C 26.5 %
Vitamin D 0.0 %
Vitamin E 2.3 %
Calcium 2.8 %
Copper 10.2 %
Folate 6.2 %
Iron 8.0 %
Magnesium 7.5 %
M
anganese 15.7 %
Niacin 9.0 %
Pantothenic Acid 2.2 %
Phosphorus 8.6 %
Riboflavin 4.4 %
Selenium 10.7 %
Thiamin 10.5 %
Zinc 5.7 %

 

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

Nov 282012
 

Ready to get a little crazy?

How about THIS instead of your same old green bean casserole?

Fresh green beans, Meyer lemon from the tree out front, a hint of aromatic garlic and some crispy onions – what is not to love?

According to one of my favorite websites, World’s Healthiest Foods, green beans are full of carotenoids – just like carrots and tomatoes! They are high in vitamins C, K and A and even have some of those B Vitamins that many of us just don’t get enough of in our diets.

Green beans are also the perfect diet food – high in fiber and low in calories.  I confess that I wasn’t too excited about green beans -  I had gotten bored.  I needed a new and fresh way to prepare them, so I broke out one of my favorite cooking tools, the Flavor Bible.  It is a must have for every cook that wants to create their own recipes.  For each ingredient, the book offers what flavors pair best and there was quite a list for green beans.

The Flavor Bible

I have a feeling that if you are bored with the same old casserole, with this recipe you will fall in love with green beans all over again!

Green Beans

Simple Lemon Garlic Green Beans with Crispy Onions

Serves 2
Vegan, Gluten Free
Printable Recipe

Ingredients

10 oz fresh green beans
1 tsp coconut oil
1/8 tsp coarse sea salt
1 clove garlic, minced finely
2 tsp fresh lemon juice
2 Tbsp crispy onions, (Loebs)

Directions

1. Heat 1 tsp coconut oil in large skillet; add green beans and salt; cook about 1 minute; reduce heat to medium low, add 1 Tbsp water and garlic; cover and cook 5 minutes.  Uncover, stir; cook an additional 5 minutes; add fresh lemon; spoon onto plate and top with crispy onions.

Nutrition Facts
2 Servings
Amount Per Serving 

Calories 90.5
Total Fat 4.2 g
Saturated Fat 2.7 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 116.3 mg
Potassium 313.2 mg
Total Carbohydrate 13.0 g
Dietary Fiber 4.8 g
Sugars 0.3 g
Protein 2.7 g 

Vitamin A 18.7 %
Vitamin B-12 0.0 %
Vitamin B-6 6.4 %
Vitamin C 47.8 %
Vitamin D 0.0 %
Vitamin E 2.9 %
Calcium 5.5 %
Copper 5.2 %
Folate 13.3 %
Iron 8.3 %
Magnesium 9.0 %
Manganese 16.3 %
Niacin 5.4 %
Pantothenic Acid 1.5 %
Phosphorus 5.6 %
Riboflavin 8.8 %
Selenium 1.5 %
Thiamin 8.3 %
Zinc 2.4 % 

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

Nov 152012
 

It’s a Clean Eating Cocktail Party at Cara’s Cravings!

Recently my dear friend Cara invited me to join a cocktail party over at her place, www.carascravings.com.  Of course I said, absolutely!

She got a bunch of us health food bloggers together and asked us to share a recipe we would serve at a cocktail party where the ingredients are as natural as possible.  I wanted to keep with my theme of simple, delicious, gluten free and vegan so I created this a Vegan Cheesy Broccoli Rice Dip that is sure to be a new go-to for parties or pot lucks.  It is light yet filling and the flavors shine through with minimal seasoning.

Vegan Cheesy Broccoli & Rice Dip

Vegan Cheesy Broccoli & Rice Dip

To see my recipe at the Clean Eating Cocktail Party please visit Caras Cravings!

Nov 072012
 

Thanksgiving is almost upon us and I know many people are already getting stressed about the holiday season.  Not only do many families hit the roads for travel, but this year the added weather concerns – especially storms and snow in the Northeast will only add to the worry.  Additionally, many Americans face serious economical hardship and the thought of gift shopping causes even more distress.

So I ask you to stop right now and take a breath. No matter what place you are at in life let’s make a pact to focus on the real reason for Thanksgiving.  Thanksgiving is about having gratitude for what we have – period.

Cranberry Sauce Two Ways

To ensure that I start each day with gratitude, I created what I call a Gratitude Board.

Each morning I read over all the words on the board and really try to think about each item and really embrace it….and then I add one more word to the board.  I can visit this board on the days I feel down and it always helps me feel a bit better.  I encourage you to create your own!

My Gratitude Board

One of the things I’m most thankful  for are all the amazing connections and friends I have made through blogging.  I am so grateful to each of you that visit me regularly here and hope that I will one day meet you all in person!  As my Thanksgiving gift to you, I leave you with two unique ideas for cranberry sauce – both very delicious in their own subtle way.  One with some of the exotic flavors of Morocco – warm cinnamon, sweet fruit and a touch of olive oil and lemon.   And another, Cuban Style, with the tart factor of the fresh lime and the hmmm from the raw cacao - reminiscent of a rich Mole with lots of depth.

I only cooked both about 30 minutes to leave some of that whole cranberry texture – just enough to enjoy the gentle pop of cranberries in your mouth.

Bring on the holidays!

Moroccan Style Cranberry Sauce

 Moroccan Style Cranberry Sauce

Serves 4
Vegan, Gluten Free
Printable Recipe

Ingredients

1 1/2 cups fresh cranberries
1 Tbsp extra virgin olive oil
2 Tbsp honey
1/4 cup fresh squeezed lemon juice
1 tsp ground cinnamon
1/8 tsp fresh ground pepper
1/4 tsp sea salt
1/2 cup mixed dried fruits such as raisins, dates and apricots
1/2 cup water

Directions

1. Mix all ingredients in a small sauce pan; bring to a boil, reduce heat and cover; simmer 30 minutes.

Cuban Style Cranberry Sauce

Cuban Style Cranberry Sauce

Serves 4
Vegan, Gluten Free
Printable Recipe
**Items on Sale and Native Sun Natural Foods, November 7-December 6, 2012

Ingredients

1 1/2 cups fresh cranberries
1/2 tsp allspice
1/2 lime, zest and juice
3 Tbsp brown sugar
1/4 tsp salt
1/3 cup orange juice
1/2 tbsp raw cacao

Directions

1. Mix cranberries through orange juice in a small sauce pan; bring to a boil, reduce heat and cover; cook 30 minutes.  Remove from heat, stir in cacao powder.

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Moroccan Nutrition Facts
4 Servings
Amount Per Serving 

Calories 142.5
Total Fat 3.7 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.5 g
Cholesterol 0.0 mg
Sodium 148.1 mg
Potassium 200.3 mg
Total Carbohydrate 30.4 g
Dietary Fiber 3.3 g
Sugars 22.9 g
Protein 0.8 g

Cuban Nutrition Facts
4 Servings
Amount Per Serving 

Calories 61.8
Total Fat 0.8 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 151.2 mg
Potassium 102.8 mg
Total Carbohydrate 16.9 g
Dietary Fiber 2.3 g
Sugars 12.4 g
Protein 0.4 g