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.

__________________________________________________

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

Sep 272012
 

My mom is an amazing woman.  We talk every morning and she is my coach, friend and therapist all rolled into one.  Never have I met a more positive, loving and gentle soul. She devotes herself to helping others and listening to their problems, at the same time battling a degenerative disease - Multiple Sclerosis.

MS is a disease that degrades the myelin sheaths around the nerves in the brain and spinal cord.  When this sheathing is lost the nerves have trouble conducting signals.  This means that mom gets tired….VERY tired.  She tells me it is sort of like a cup of energy and when you use it all up, that is it for the day.  There is no pushing through it or ignoring it and moving on.  During times of change or extreme stress she sometimes has an exacerbation where the MS flares up and she is complete incapacitated for a period of time.  The last time was when my daughter was born.  She is her only granddaughter, but she could barely get to the hospital or hold my daughter – it was horrible and I know my mom was so sad to not be present every minute in the beginning.

My mom’s affliction is one of the main reasons I am so passionate about Mila.  It came into my life through her visits to the neurologist where she would return and tell me about her amazing neurology nurse practitioner, Megan.  Of course, my mom, being her friendly self, started telling Megan all about what I’m up to and how I write a food blog.  Little did I know that Megan is also very interested in treating disease and illness with whole foods as much as possible.  She contacted me to see if I had heard of Mila – I said no and asked her a few questions; she sent me a sample and the rest is history! After several weeks of eating it I was so impressed with the nutrition of the food that I decided to start up my own business helping people with this amazing food.

I asked Megan to share a little information about MS and her findings on Mila and this is what she said….

“Mila is a whole, raw, plant-based superfood source of omega 3 fatty acids…and this superfood may be helpful for many health conditions, including Multiple Sclerosis.  While studies using omega 3 fish oil in MS have had conflicting results about benefit to modifying disease progression and decreasing fatigue, anecdotally, many people find Mila to be helpful in managing symptoms of MS.  Some of the more common symptoms of MS that may be helped by Mila include fatigue, pain, and depression.  Suggested diets for MS, like the Swank Diet and the Gold Coast Cure, are heavily plant-based, and recommend omega 3 supplementation.  I support Mila because the addition of this superfood to the Standard American Diet (appropriately nicknamed SAD) will add health benefits to anyone living with (or without) a chronic disease!  People with MS are more prone to other medical conditions like high blood pressure, high cholesterol, obesity, etc. because of the potential for a sedentary lifestyle.  By adding Mila into your diet, you are using food to increase your health!  It’s kind of a no-brainer…food IS medicine!  It is important to understand that Mila should not take the place of a disease modifying therapy, and that it’s use should be discussed with your health care provider, just like any supplement.  The National MS Society has a nice overview about omega 3 supplementation in MS, but this review is based on fish oil.  The benefits of Mila in the form of protein, fiber, and other minerals, are profoundly different than those of fish oil.  The link for the MS Society review is as follows:

http://www.nationalmssociety.org/living-with-multiple-sclerosis/healthy-living/nutirtion-and-diet/the-omega-3-factor/index.aspx

Many thanks to Megan for taking time out of her busy day in Neurology to share some information with us!

Do you know anyone in your life that suffers from a neurological disorder?  Mila may be able to help them just like it helped my mom!

This dip is a fabulous way to get Mila into your diet – especially if you love garlic! For those that aren’t as fond, feel free to cut back to one clove.  The hearty black beans and Mila soak up all those delicious spices and make for a satisfying appetizer.  Try it as a sandwich spread or as a snack with dip fresh veggies or pita chips.

Garlicky Black Bean Mila Dip

Garlicky Black Bean Mila Dip

Serves 10
Vegan, Gluten Free
Printable Recipe

Ingredients

2 Tbsp Mila
1 (14.5oz/411 grams) can black beans, drained and rinsed
3 cloves garlic
2 Tbsp EVOO
3/4 tsp coarse sea salt
Fresh ground pepper
1 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp ground paprika
1/4 tsp dried thyme
Pinch of cayenne
1/2 cup water

Directions

1. Blend all ingredients well in a food processor, blender or magic bullet.

Nutrition Facts
8 Servings
Amount Per Serving 

Calories 84.0
Total Fat 7.9 g
Saturated Fat 0.9 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 5.1 g
Cholesterol 0.0 mg
Sodium 147.1 mg
Potassium 48.3 mg
Total Carbohydrate 2.4 g
Dietary Fiber 1.6 g
Sugars 0.1 g
Protein 1.0 g 

Vitamin A 1.7 %
Vitamin B-12 0.0 %
Vitamin B-6 1.8 %
Vitamin C 1.6 %
Vitamin D 0.0 %
Vitamin E 4.2 %
Calcium 3.4 %
Copper 2.0 %
Folate 0.3 %
Iron 5.4 %
Magnesium 2.4 %
Manganese 6.6 %
Niacin 1.0 %
Pantothenic Acid 0.2 %
Phosphorus 3.5 %
Riboflavin 0.5 %
Selenium 1.2 %
Thiamin 1.9 %
Zinc 0.9 % 

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

May 092012
 
Don’t miss out on the giveaway – there is still time!  On May 12th I will be giving away some of my favorite things – a 3 pack of Justin’s Chocolate Almond Nut Butter, Red Star Nutritional Yeast, Bag of Bob’s Red Mill Rolled Oats and a Coconut Water.    

Today I did a super informal mini lunch-n-learn for a small CSA group I set up at my company.  I went over how to store, clean and prep some of the veggies they might get from their farm share with KYV Farm.

We had a great time!  Thanks so much to the group that attended!

So let’s talk about peas…..

for English peas, or any nice fresh peas you just don’t feel like shelling, I’ve got your solution!  Simply steam them, season and then suck the peas right out of the shell.  Easy peasy! 

Steamed Edamame Style English Peas
Serves 4, Serving size – about 1 cup
Vegan, Gluten Free



Ingredients
 
4 cups fresh English Peas – in Pods
1 Tbsp extra virgin olive oil
1 tsp coarse sea salt


Directions


1. Steam English peas 10 to 15 minutes or until just softened to your taste. Try them at 10 minutes and if they still seem too hard to you, try them again in 2 minutes.


2. Top with olive oil and sea salt.


3. Mix and serve.


 Sorry all, nutrition info not available

Mar 282012
 
Welcome back to Wine Down Wednesday where I will review a vegan dish paired with two different wines.
To pair wines with a meatless dish we must look at the spices and main flavors of the recipe.
For the spring rolls we look for a wine that would pair well with the following ingredients -
Fresh mint leaves, fresh cilantro, fish sauce, fresh lime juice and garlic.

The wines chosen to pair – LOUIS Dry Riesling 2010, ( Rheinhessen, Germany) and ARESTI Estate Carmenere 2010, ( Curico, Chile)

So far my favorite part about doing these wine pairings is learning more about the wines.  I tend to find a few and stick with them, but this exercise is getting me to branch out and learn more about the wine makers, varietals and background of each winery, which gives each wine more depth in my mind.

Louis Guntrum Winery was originally established in 1648 and was taken over by Louis Konstantin Guntrum – the 11th generation of wine makers.
During World War II, the family winery and mansion was occupied by US General Patton as he was crossing the Rhein river right in front of their estate.
The winery is located in Rheinhessen, Germany where the grapes reside in a cool climate that gets approximately 1800 hours of sunshine a year and has been certified as a sustainable winery by the German Agricultural Society.  The wine itself is actually called Niersteiner Oelberg Riesling Spatlese Trocken but they figured it was an easier sell as LOUIS Dry Riesling.  I would agree with that.

ARESTI Estate Carmenere 2010, ( Curico, Chile)
Aresti wine is a family owned business that was founded in 1951 and is run by three generations of the Aresti family – they grow over 1000 acres of vineyards. The award winning labels feature a panting called “Harvest at the Bellavista Hacienda” that depict part of the Aresti winery history.

 The grapes are grown in Curaco, the second largest wine producing valley in Chile.  It has a Mediterranean climate with a dry season that lasts about five months. Chilean Carmenere grapes were initially thought to be merlot as the leaves are very similar; however, they are actually a later ripening variety of Bordeaux.Fresh Spring Rolls

When my husband and I were first married and built our first house I had lots of wine and cheese parties. Almost one Friday night a month I would turn on the white lights lining the patio, put Michael Bublé on the CD player turned just a hair too loud, pop open a few varieties of interesting wine from the Wine Warehouse and make an appetizer. Fresh spring rolls were one of my first ever “gourmet” appetizers – I was very proud of myself. It was a Cooking Light recipe and I followed every ingredient to the letter. They were delicious, but I’m glad that now I’m much more comfortable producing my own creations, many times even more delicious than the original.
I hadn’t made fresh spring rolls in a while and I was inspired by all the spring rolls on my friend’s blog, Amanda at the Grains of Paradise. I decided create some simple ones with some creamy avocado and add the super fresh factor from cilantro and mint. I did sauces two ways, one with a fish sauce and the other with a simple mixture of sriracha and agave. I tried adding several different ingredients to the sriracha sauce but the simple two ingredient mixture was sweet and spicy perfection. I’ve been putting it on everything – salads, in soups and on sandwiches.
Sauces Two Ways
Rice Wrapper Tip: Wrapping the rolls can be daunting but once you get a few under your belt you’ll be an old pro. If you have never done this before, take a plate with raised edges and add a bit of water. Take the rice paper sheet, soak it for a few moments in warm water until it just becomes pliable and place it on the plate. The water will make it so the paper doesn’t stick and rip. Gently place your fillings, not in the center, but just a bit towards you. Fold the edges over and then roll.

Categories
Category #1 – How well my dish turned out.
Category #2 – How well I like the wine.
Category #3 – Pairing notes – How well this wine pairs with the dish.

Rating Scale
Bleck -This wine is pretty bad.
Ho Hum- I could drink it if I was at a football game and there was nothing else in the cooler.
Nice -Good table wine. I would keep this in the wine cooler if it was a good value.
Yum – This is good, I would pay a fair bit more and have it for a special occasion.
Damn that’s Good – Self explanatory.
** We will use the same terminology for how the dish turned out and how well it paired.

Category #1 – The Dish
Rating of Damn That’s Good.  I’m all about the bright flavors of lime, cilantro and mint and the buttery texture of the avocado.  I couldn’t decide which sauce was better. I love the spicy sweetness of the sriracha-agave mixture, but the fish sauce and peanuts with that hint of saltiness gave the rolls a whole new dimension of flavor.  These are perfect for the start of summer.

Category #2 – The Wines

Louis Dry Riesling

Riesling -Rating of Damn that’s Good
On first taste I thought melon.  I liked the smooth, silky texture and, though this is a dry wine, it had that hint of sweetness from a bit of residual sugar. Once it opened up I tasted pineapple and apricot.  

ARESTI Estate Carmenere 2010

Carmenere – Rating of Damn that’s Good
This wine has a slightly woody flavor; I thought of cedar. I enjoyed this a bit cooler out of my wine fridge - very drinkable with light body.

Category #3 – The Pairing
Rating of DTG for both.  Since I tend to lean towards white wines lately I was surprised how much I liked the Carmenere with this dish.  It really intensified the taste of cilantro.  The Riesling added to the sweetness of the agave in the sriracha sauce and brought down the heat.

Where to buy

All the wines will be for sale locally at the Grotto in San Marco. You can contact Mitch Woodlief, grottomitch@aol.com with questions and pricing and anyone outside the Greater Jacksonville area can contact E-MAIL: info@broadbent.com PHONE: US +1 415-931-1725.

Fresh Avocado Spring Rolls and Dipping Sauces Two Ways

Serves 8
Vegan, Gluten Free, Dairy Free
(**Asian Dipping Sauce is not Vegan)
Ingredients

Rice Wrappers
8 Rice wrappers
Handful each, fresh cilantro and mint
3 carrots, cut into matchsticks
2 seedless cucumbers, cut into matchsticks
3 green onions, sliced thinly lengthwise
1 avocado, sliced
2 limes, quartered 

Sweet Sriracha Sauce
3 Tbsp Sriracha (hot chili sauce)
1/2 Tbsp agave 

Asian Dipping Sauce
1/4 chopped peanuts
1 to 11/2 Tbsp fish sauce
Juice 1 lime
1 clove garlic, minced
2 Tbsp agave
1 tsp sriracha
1/4 cup water 

Directions
1. Pour hot water into a large bowl – large enough to fit a rice wrapper laid flat.  Soak the first rice wrapper in hot water and place on a large dish with a bit of water in the bottom (this will keep the rice wrapper from sticking and ripping).  Spread out the edges of the rice wrapper if they have folded.  Top with a small amount of cilantro, mint, carrots, cucumber, green onion, a slice of avocado and a squeeze of lime.  Fold the edges in and then roll tightly into a tube.  Slice in half.  Repeat 7 more times.
2. Mix the ingredients of each sauce in two different bowls.  Serve each roll with two sauce cups for a taste of each sauce.
Nutrition Facts
8 Servings
Amount Per Serving

Calories 155.2
Total Fat 6.3 g
Saturated Fat 1.1 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.2 g
Cholesterol 0.0 mg
Sodium 304.6 mg
Potassium 429.7 mg
Total Carbohydrate 37.4 g
Dietary Fiber 4.7 g
Sugars 5.1 g
Protein 5.9 g

Vitamin A 54.4 %
Vitamin B-12 0.2 %
Vitamin B-6 8.3 %
Vitamin C 25.3 %
Vitamin D 0.0 %
Vitamin E 3.0 %
Calcium 4.4 %
Copper 11.2 %
Folate 12.1 %
Iron 6.9 %
Magnesium 9.8 %
Manganese 17.3 %
Niacin 7.0 %
Pantothenic Acid 6.7 %
Phosphorus 7.0 %
Riboflavin 4.4 %
Selenium 1.2 %
Thiamin 5.4 %
Zinc 4.4 %

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