Feb 122014
 

Valentines day ~ the day of love, desserts, cards and indulgence. This Valentines day I want to celebrate some of my favorite foodies in the bloggosphere by showcasing their scrumptious creations in this post of 20 Indulgent Vegan Valentine’s Desserts.

Mint and Chocolate – my favorite:
Raw Andes’ Mint Pie by Oatmeal with a Fork

Oatmeal with a Fork

Oatmeal with a Fork

I scream, you scream, we all scream for ice cream:
Chocolate Ice Cream with Caramelized Bananas and Chopped Hazelnuts from the Vegan Chickpea

the vegan chickpea

the vegan chickpea

Salty and sweet:
(Sub agave for honey to make vegan)
Almond Butter Pretzel Truffles from Running with Spoons

Running with Spoons

Running with Spoons

For my raw foodie:
Raw Chocolate Cookies with Minty Avocado Frosting from Green Spirit Adventures

Green Spirit Adventures

Green Spirit Adventures

For Breakfast:
Sugar Free Red Velvet Waffles with Cream Cheese Icing from Keepin It Kind

Keepin It Kind

Keepin It Kind

Cupcakes:
Light and fluffy Vegan Orange Cupcakes from the Pretty Bee

the Pretty Bee

the Pretty Bee

Classic Valentines Treat:
7 Ingredient Vegan Cheesecakes by Minimalist Baker

Minimalist Baker

Minimalist Baker

Something different:
Coconut Macaroon Brownies by Vegan in the South

Vegan in the South

Vegan in the South

Spiced Fruit Cake:
Spiced Apple Cake with Caramel Sauce from the pretty bee

the Pretty Bee

the Pretty Bee

Turtles:
3 Ingredient Vegan Pecan Caramel Clusters from Je Suis Alimentageuse

Je Suis Alimentageuse

Je Suis Alimentageuse

Fudgy:
3 Ingredient Fudge Squares by Kitchen Vignettes

Kitchen Vignettes

Kitchen Vignettes

My kind of banana bread:
Healthy Banana Bread Chocolate Chip Oat Breakfast Bars by Ambitious Kitchen

Ambitious Kitchen

Ambitious Kitchen

Strawberries:
Strawberry Mouse by A Girl Worth Saving

A Girl Worth Saving

A Girl Worth Saving

Perfect way to eat your chia:
Coconut Chia Pudding with Mango and Mint by Tales of a Kitchen

Tales of a Kitchen

Tales of a Kitchen

Winner for most interesting:
Parsnip Cake with Candied Kumquats by Golubka Kitchen

golubka kitchen

golubka kitchen

Potato chips n’ chocolate chips:
Chocolate Chip Potato Chip Cookies by Yummy Crumble

Yummy Crumble

Yummy Crumble

Peanut Butter:
Peanut Butter and Cookie Dough Bark by Blissful Basil

Blissful Basil

Blissful Basil

A delicious crumble:
Blackberry Apple Crumble Bars by Veggie on a Penny

Veggie on a Penny

Veggie on a Penny

And one more because this looked amazing:
5 Minute Microwave Apple Cinnamon Crumble by Averie Cooks

Averie Cooks

Averie Cooks

I love these cookies at Christmas – here is a cinnamon orange version:
Crumbly & Delicious Cinnamon & Orange Cookie Balls by My Inspiration

My Inspiration

My Inspiration

And a bonus for good measure!
3 Ingredient Peanut Butter Cups by Pure Ella

Pure Ella

Pure Ella

 Posted by at 9:18 pm
Jan 192014
 

We’re all hearing about the benefits of superfruits ~ in this post I’ll review the Mangosteen and share a delicious recipe for Superfruit Mangosteen Dressing!

It’s all over Dr Oz, the internet, health blogs – you name it – superfruits are hot. It is hard not to buy into the hype so I always do some research.  I rarely discuss supplements because I’m here to promote food first.  Human nature is to say shoot, I can eat whatever I want and then just take these supplements and I’ll be fine.

Baloney. First and foremost we need to eat a balanced and nutrient dense diet of mostly plants, and then add any supplementation on top of that. (And remember – always be sure to read the ingredients!) My daily regimen includes eating Mila every day, taking a liquid coral calcium & liquid daily vitamin, sub-lingual complex b-vitamin and I’m trying a few of these superfruits to see what I think.

Mangosteen

Mangosteen

Source

The Mangosteen is a tropical evergreen tree that primarily grows in Southeast Asia. The fruit is sweet, tangy and juicy ~ but it is the purple “pericarp”, or rind, that is high in tannins and contains an organic material called xanthones. The astringent rind of the fruit has been used in a variety of ways ~ to treat pain, inflammation, allergies, various infections, eczema and wounds, dysentery and urinary tract infections, and is also said to be an immune booster.

Superfruit Mangosteen Dressing

Superfruit Mangosteen Dressing

From doing my research please keep in mind that yes, the rind has a high nutrient content; however, it should not be used to cure any ailments, so please do not believe false claims.

Any food or nutrient can only help build your very own body’s defenses against various ailments. Our bodies are amazing symphonies of biochemistry ~ but it is up to us to treat it right. If we ingest fast food drive from the through every day and then drink mangosteen juice, we cannot expect our body to be able to defend itself against ailments.  It is much better to cleanse our bodies of toxins by eating healthfully, balance our bodies through exercise and eating a variety of colorful, organic foods and build our bodies’ defenses through nutrient dense foods ~ such as mangosteen.

Variety of organic and nutrient dense foods is one of main reasons to consider the mangosteen. This is the same reason you may want to consider joining an organic CSA/farm share ~ it enables you to obtain a variety of high quality vegetables you may not normally find at your grocer. Conventional soils are depleted in the US ~ to think that we can lay down some man made fertilizer and believe we are adding everything to the soil that it needs is ridiculous, nature is infinitely more complex, so by choosing organics you are also choosing healthy soil. This is not to say that all organics are without shortcuts and are perfect by any means; however, it is a step in the right direction.

If you ARE looking for a high quality mangosteen product ~ I have a great one in my wholesale membership club with Genesis Pure  and I do feel comfortable supporting and recommending it like I do Mila. I checked out a variety that are available out there and this one is really good. If I found anything in it I didn’t agree with, I wouldn’t talk about it ~ even though it is a product supplied by my own company. It is wild harvested and has no added preservatives or sugars.

I do suggest that you compare other products and do your own research first, any time you are looking to try something out.  Google “mangosteen juice products” and see what comes up.

Other than drinking it, making a light dressing is a great way to use it ~ especially over the organically grown veggies at KyV Farm or Native Sun. It is gently sweet and really pleasing ~ no need to add additional sweeteners!

Superfruit Mangosteen Dressing

Superfruit Mangosteen Dressing

Fresh Salad with Superfruit Mangosteen Dressing

Serves 4
Printable Recipe
Vegan, Gluten Free

Ingredients

4 cups fresh chopped lettuces and greens such as kale or bok choy
1 large fresh tomato, chopped
1/4 red onion, chopped
1 cup sliced cucumber
Salt & pepper, to taste

Dressing
1/4 cup mangosteen juice
2 Tbsp roasted garlic extra virgin olive oil (plain will be fine too)
1 Tbsp apple cider vinegar
1 Tbsp honey

Directions

1. Divide lettuce, tomato and onion evenly over four plates.

2. Whisk dressing ingredients in a small bowl; pour 2 Tbsp dressing over each salad; season with salt and pepper.

Here is Dr Duncan talking about what the mangosteen is good for.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 64.1
Total Fat 2.4 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.7 g
Cholesterol 0.0 mg
Sodium 44.2 mg
Potassium 195.7 mg
Total Carbohydrate 10.5 g
Dietary Fiber 1.2 g
S
ugars 8.0 g
Protein 1.1 g 

Vitamin A 29.7 %
Vitamin B-12 0.0 %
Vitamin B-6 2.2 %
Vitamin C 24.3 %
Vitamin D 0.0 %
Vitamin E 2.8 %
Calcium 2.3 %
Copper 1.7 %
Folate 19.7 %
Iron 4.0 %
Magnesium 1.5 %
Manganese 19.4 %
Niacin 1.7 %
Pantothenic Acid 1.2 %
Phosphorus 3.0 %
Riboflavin 3.7 %
Selenium 0.3 %
Thiamin 4.2 %
Zinc 1.2 % 

*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 102013
 

Roasted Eggplant Stacks with Creamy Mustard Sauce features warm, caramelized vegetables and cool, tangy-creamy mustard sauce. It is sinfully delicious, yet light enough to be added to your weekly rotation ~ go ahead and indulge, guilt free!

Roasted Eggplant Stacks with Creamy Mustard Sauce

Roasted Eggplant Stacks with Creamy Mustard Sauce

We are all involved in social media nowadays, in one form or another; facebook, pinterest, instagram and twitter, just to name a few. When something reaches your brain through the slews of photos and messages, you know it must be something that is important to you.

Two such messages recently came across my stream of consciousness; the first was an article, “The Truth About Pork and How America Feeds Itself” , By Ted Genoways, December 05, 2013. This caught my attention because I’m always open to learning more about the truth of commercial farming.

The article begins with the following information; “The Hormel Foods plant in Fremont, Neb., is a sprawling complex, just across the Union Pacific tracks on the southern edge of town. Every day of the week, some 1,400 workers arrive before dawn and emerge in the midafternoon, chatting briefly in the parking lot before fanning out onto the highway. It’s a routine with few surprises, but inside the plant, a grand, if largely ignored, experiment is under way, one that is testing the limits of industrial production—and worker and food safety.”

“Each working day, more than 10,500 hogs are slaughtered here—that’s 1,300 hogs per hour.” 

Right there that floored me. 1,300 hogs are slaughtered per hour in this one plant. Whoa. What sort of conditions could these animals be living in? How is it possible to control food safety with that sort of volume? I can apply this to the commercial leasing industry I used to work in. It was a high volume, small dollar shop. Mistakes happen when things move fast. A LOT of mistakes. I knew this because I was in an auditing role. A role that is severely lacking in the commercial food industry. They are supposed to do more “self-auditing”. Right. Brilliant idea.

Upon finishing this article I thought back to a conversation I had at my daughter’s school last Friday with another school volunteer. She is the grandmother of a student in my daughter’s class and was telling me how she saved hundreds of pot bellied pigs from the humane society and found them all homes. In the same breath she said, but when it comes to the pigs she eats those are just there for food, they are different, they are meant to be eaten. She doesn’t want to know what happens to those pigs.

How can we rationalize this thinking? As humans we tend to be empathetic which causes us to want to bury our heads in the sand when it comes to the treatment of the animals humans choose to eat. The quandary comes for those people that do know what happens and know that if the person they were speaking with had the same knowledge, their choices going forward would almost certainly be different.

So my question is this, what should someone say when the other person is a genuinely caring person but doesn’t think they want to know? How do we help them open their hearts and minds to the suffering of these intelligent creatures and the conditions that the workers spend their days in?

Roasted Eggplant Stacks

Roasted Eggplant Stacks

The second was a video of the world famous Joel Salatin, the farmer featured in the 2008 film, Food Inc vs. Gene Baur, president and co-founder of the Farm Sanctuary and Dr Neal Bernard, the founder and president of the Physicians Committee for Responsible Medicine (PCRM), debating the merits of the statement “Do not eat anything with a face.”  

For the Motion: Dr. Neal Bernard, Gene Baur. Against the Motion: Chris Masterjohn, Joel Salatin.

This intelligent debate is well worth the time to watch. Both sides present compelling arguments.  A few of the comments from Dr. Neal Barnard stood out – probably because of the death of my own father in May of this year.

Neal Barnard: “I got my first wake-up call at Fairview Hospital in Minneapolis, where I was the autopsy assistant”….

“And the pathologist came in the room, and he knew that I was headed for medical school. So he removed a section of ribs, and he sliced open one of the coronary arteries, and he said, “Look inside.”…..“And it looked like chewing gum in this coronary artery, but when I felt it, it was hard like a rock. And he said, “That’s atherosclerosis. That’s your morning sausage, Neal. That’s your bacon, Neal. That’s your roast beef in there.” And he said, “We see the beginnings of this in three quarters of people by age 23,”

“Now, fast forwarding a little bit, a little — a few years later Dr. Dean Ornish brought in to a research study people who had atherosclerosis, they had narrowed arteries, he took the meat out of their diets, and something happened that had never been shown before. The arteries actually started opening up again, so much that you could see a measurable difference in 82 percent of patients in the first year with no surgery and no medications.
Grass-fed beef does not do that, including the beef my family raised.”

“I asked Dr Richard Leakey, the famous paleoanthropologist, how did we get into meat eating? And he said humans are naturally primates. We’re great apes. We are not carnivores, and we ate things we could pick with our hands, until the Stone Age gave us stone tools, and meat-eating began, he believes, as scavenging. Lying with leafs and bones, we would scrape it up with these stone tools that we now had. Problem: we have pre-Stone Age bodies that get cancer and get heart disease when you eat meat. Of course, if your life expectancy is 35 or 40, it doesn’t matter, but if you live to a mid-age and beyond, then these things matter a lot. And what matters now is Alzheimer’s disease. We have now learned that a diet high in saturated fat — that’s the bad fat in meat, is linked to Alzheimer’s disease in studies in Chicago, in New York, in Finland.”

You can read the rest of the transcript here.

Roasted Eggplant Stacks with Creamy Mustard Sauce

Roasted Eggplant Stacks with Creamy Mustard Sauce

I’ll leave you with a quote from Gene Baur. “If we can live well without causing harm, why wouldn’t we do it? “

Especially when we can eat Roasted Eggplant Stacks with Creamy Mustard Sauce.  This recipe features 14 grams of protein, 14 grams of fiber, 100% of your daily b-12 and 20% iron. Never mind all that ~ it is the taste that will knock your socks off. All I can say is whoa. This is going down under the “favorites” category. The sauce is tangy, sweet and savory all at once and over these roasted veggies with their deliciously caramelized bits from the oven, you’ll think you have gone to heaven.

Roasted Eggplant Stacks with Creamy Mustard Sauce

Roasted Eggplant Stacks with Creamy Mustard Sauce

 Roasted Eggplant Stacks with Creamy Mustard Sauce

Serves 4
Vegan, Gluten Free
Printable Recipe
**Ingredient on sale at Native Sun Natural Foods Market, Dec 7, 2013 through Jan 6, 2014

Ingredients

1 medium eggplant, sliced 1/4 inch thick slices
1 pint cherry or grape tomatoes**
1/2 red onion, chopped
1 1/2 lbs Brussels sprouts, ends trimmed and sliced in half
Olive oil cooking spray or mister**
Salt and garlic powder

Sauce
6 Tbsp mustard (coarse ground, prepared)
6 Tbsp nutritional yeast
1/4 cup reduced fat or regular Vegenaise
1/4 cup unsweet original non-dairy milk
1 Tbsp agave (or local honey)

Directions

1. Preheat oven to 350F. Spray 3 baking sheets evenly with olive oil spray; add eggplant, tomatoes, onion and Brussels sprouts; spray top of vegetables with olive oil, season with salt and garlic powder. Bake 15 minutes; remove from oven and turn vegetables; bake 10 minutes; remove Brussels sprouts and set aside in a covered dish, leaving eggplant, tomatoes and onions to roast an additional 10 minutes; to finish, turn on broiler to high and broil 2 minutes to caramelize tops.

2. Mix sauce ingredients in a small bowl. Place approx 2-3 eggplant on each of 4 plates; divide remaining vegetables on top of eggplant; pour generous 1/4 cup mustard sauce over each vegetable plate.

Nutrition Facts
4 Servings
Amount Per Serving 

Calories 295.4
Total Fat 10.1 g
Saturated Fat 0.8 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 6.1 g
Cholesterol 0.0 mg
Sodium 838.7 mg
Potassium 1,388.3 mg
Total Carbohydrate 40.5 g
Dietary Fiber 13.9 g
Sugars 8.1 g
Protein 14.3 g

Vitamin A 37.2 %
Vitamin B-12 99.8 %
Vitamin B-6 388.2 %
Vitamin C 258.6 %
Vitamin D 0.0 %
Vitamin E 11.5 %
Calcium 9.7 %
Copper 17.5 %
Folate 80.9 %
Iron 20.5 %
Magnesium 20.7 %
Manganese 46.4 %
Niacin 222.9 %
Pantothenic Acid 18.2 %
Phosphorus 29.8 %
Riboflavin 437.9 %
Selenium 29.1 %
Thiamin 503.8 %
Zinc 22.5 %

*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 11:43 am
Dec 012013
 

Greens Salad with Avocado, Chickpeas, Quinoa and Hummus Dressing is a hearty, yet easy to make salad that is sure to satisfy even the biggest appetite! 

Greens Salad with Avocado, Chickpeas, Quinoa and Hummus Dressing

Greens Salad with Avocado, Chickpeas, Quinoa and Hummus Dressing

“Call me, I need to share some recipes that I have been doing ….”

Last week I got a text from Vivian at KyV Farm that she came up with a few easy and delicious recipes to utilize the staples we have on hand – such as greens and beans.  Of course I called her right away so I could hear all about them because I’m always looking for new ideas aside from my go-to staple of “if in doubt, make soup”. They sounded so tasty that I had to go home and whip this one up immediately with some of the beans, quinoa and hummus I already had on hand.

Greens Salad with Avocado, Chickpeas, Quinoa and Hummus Dressing

Greens Salad with Avocado, Chickpeas, Quinoa and Hummus Dressing

Here were some of her suggestions:

  • Utilize any greens you have – a whole mixture of bok choy, lettuce, collards, kale – whatever! Wash and dry them and use them as a base for your salads. Top with cooked beans, cooked quinoa and avocado. Now here is the kicker. Instead of using salad dressing try hummus!
  • Chickpea tacos – mix equal parts chickpea flour and water, salt and pepper. Cook them in a lightly oiled pan like a crepe. Stuff with beans and vegggies.
  • Mix greens into fresh salsa right along with any herbs.  Use this in a base for pasta sauce and no one will even notice the extra veggies.
  • Soak some beans overnight and throw them in the pressure cooker with salt-free broth, onions, garlic and sofrito. Bring the pressure up to a simmer and cook 30 minutes then remove from heat.
  • Mix some poblano peppers in with the cooked chickpeas to make a spicy hummus. (I like to throw some greens in there too.)

Upon one taste of this salad I knew Vivian had hit the jackpot! What a way to get your greens in! I love the hummus as a creamy dressing and with 12 grams of fiber and almost 12 grams of protein this is a sure-to-fill-you-up meal.

Do you have any easy and favorite ways to use what you usually have on hand?

Greens Salad with Avocado and Hummus Dressing

Greens Salad with Avocado and Hummus Dressing

Greens Salad with Avocado, Chickpeas, Quinoa and Hummus Dressing

Vegan, Gluten Free
Serves 1
Printable Recipe
**Ingredient from KyV Farm

Ingredients

2 cups mixed greens, chopped**
1/4 cup cooked quinoa
1/4 cup cooked chickpeas
1/4 cup raw broccoli florets, chopped**
1/4 Florida avocado, chopped
2 Tbsp hummus
Salt and pepper

Directions

1. Top greens with quinoa, chickpeas, broccoli, avocado and hummus; season with salt and pepper to taste.

Nutrition Facts
1 Serving
Amount Per Serving 

Calories 313.6
Total Fat 12.3 g
Saturated Fat 2.0 g
Polyunsaturated Fat 2.6 g
Monounsaturated Fat 5.5 g
Cholesterol 0.0 mg
Sodium 304.0 mg
Potassium 505.3 mg
Total Carbohydrate 41.7 g
Dietary Fiber 12.1 g
Sugars 2.5 g
Protein 11.7 g

Vitamin A 69.4 %
Vitamin B-12 0.0 %
Vitamin B-6 21.7 %
Vitamin C 73.3 %
Vitamin D 0.0 %
Vitamin E 1.8 %
Calcium 7.1 %
Copper 24.9 %
Folate 26.4 %
Iron 17.8 %
Magnesium 15.3 %
Manganese 35.1 %
Niacin 4.5 %
Pantothenic Acid 10.4 %
Phosphorus 14.8 %
Riboflavin 6.1 %
Selenium 4.4 %
Thiamin 6.5 %
Zinc 10.3 %

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

Nov 252013
 

 Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary. Need I say more?

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

Sometimes an unexpectedly happy email pops into your inbox ~ maybe it is from an old friend, maybe it is a response to a job opportunity or maybe it is from Mommypage for an interview!

This is an AWESOME resource for moms out there!

Mommypage  is an online community of like minded women to share stories, advice, recipes, craft ideas, coupons and more. You can be caught for hours browsing around the useful information and connecting with people.

_mp-Newsletter-Swap-Banner250x250

When I got the email asking if I would be open to sharing some recipes and writing up an interview I said of course!

I was so excited to be able to share a little snapshot of information about plant based diets and how it can benefit people and especially their children. Here is one of the questions I was asked….I loved this question because it enabled me to expand on the difference between vegan and plant based. Yes there are lots of reasons to go vegan, but when it comes to health for our bodies and the environment, plant based is a great way to go. It essentially is vegan but is based around as many whole foods as possible.

Are you raising your daughter to be vegan? Do you think parents should consider this food lifestyle for their kids?

No, I’m simply teaching her the principals of plant-based nutrition – why it is healing, what happens in the body, the effects of animal foods and where food comes from – especially the conditions of the animals in factory farms.  Every man, woman and child should learn about the centralized feeding operations that supply our meats and dairy and the ties between the USDA and these industries.  Many times the bottom line is not our health, it is money.  She has a dairy allergy and I don’t buy or cook with meats but she will occasionally have local honey. Also important to note is that even if someone calls themselves vegan they can still eat junk food all day!

No, I don’t think people should consider a “vegan” lifestyle for their kids, instead consider a whole foods plant-based lifestyle where they eat plants as close to the source as possible.

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

 While you are reading Mommypage I have a fabulous recipe for you to nosh – guilt free! There is something about fresh citrus in a dressing. It is so zingy, invigorating and sunny! This time I threw the whole orange in – yup the pulp and all – and I loved the texture. Feel free to juice the orange first instead, but you will miss out on all that glorious pulp!

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

Serves 4-6
Vegan, Gluten Free
Printable Recipe
**Ingredient on sale now at Native Sun Nov 7 thru Dec 6

Ingredients

4 cups chopped romaine lettuce
3 small pears**
3 small apples**
1 tsp chopped fresh rosemary
2 Tbsp dried cranberries
1/8 tsp sea salt & dash fresh ground pepper
2 Tbsp chopped natural almonds

Dressing
1 fresh orange, peeled
1 (to 2) Tbsp olive oil
1 Tbsp apple cider vinegar
1 Tbsp local honey or agave
2 Tbsp water

Directions

1. Mix salad ingredients in a large bowl; mix dressing ingredients in a small bowl; toss dressing over salad mixture.

2. Garnish with fresh rosemary.

Nutrition Facts
4 Servings
Amount Per Serving 

Calories 213.4
Total Fat 7.3 g
Saturated Fat 0.8 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.6 g
Cholesterol 0.0 mg
Sodium 77.6 mg
Potassium 498.9 mg
Total Carbohydrate 38.3 g
Dietary Fiber 7.3 g
Sugars 24.1 g
Protein 3.2 g

Vitamin A 31.2 %
Vitamin B-12 0.0 %
Vitamin B-6 4.3 %
Vitamin C 66.3 %
Vitamin D 0.0 %
Vitamin E 15.9 %
Calcium 7.1 %
Copper 8.9 %
Folate 24.0 %
Iron 7.7 %
Magnesium 8.8 %
Manganese 24.8 %
Niacin 2.5 %
Pantothenic Acid 2.4 %
Phosphorus 4.3 %
Riboflavin 6.6 %
Selenium 2.1 %
Thiamin 6.0 %
Zinc 2.1 %

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

Aug 282013
 
Luscious Lemon Olive Oil Dressing over Crunchy Rainbow Salad

Luscious Lemon Olive Oil Dressing over Crunchy Rainbow Salad

Since leaving my corporate job I have been so much busier than I thought I would be – but every minute has been filled with gratitude, peace and excitement about the future.  After 13 years in the structured day of corporate finance I expected to have anxiety with the change of moving into a self directed environment. In reality I have found that I am even more productive and get more done because I’m EXCITED to face the day.  Work doesn’t feel like work.  Being self directed though is not an excuse to let my eating habits fall by the wayside. Hence this big salad – I could eat it all week and easily incorporate variations each day.

I shared some with my mom as well – after one taste she declared that she could become vegan if I made this for her every day.
It is all in the dressing and the CRUNCH from the veggies.

Luscious Lemon Olive Oil Dressing over Crunchy Rainbow Salad

Luscious Lemon Olive Oil Dressing over Crunchy Rainbow Salad

This salad is perfect by itself or served over spinach and lettuces (as shown in these photos), topped with tofu cubes or avocado.

Why is RAW great? Because the disease fighting phytonutrients and digestion-friendly enzymes stay in tact.  Edamame packs a protein punch to keep you full and satisfied longer.

….But it is the drool-worthy dressing I get so excited about. It may seem simple, but this mixture of ingredients will make you beg for more. Fruity and flavorful olive oil, tart lemon, a hint of olive oil and dash of agave or honey to sweeten the deal. You’ll be putting this dressing on everything!

Luscious Lemon Olive Oil Dressing over Crunchy Rainbow Salad

Luscious Lemon Olive Oil Dressing over Crunchy Rainbow Salad

Luscious Lemon Olive Oil Dressing over Crunchy Rainbow Salad

 6 servings – about 2 cups each
Vegan, Gluten Free
Printable Recipe
**Ingredient on sale now at Native Sun Natural Foods Market, August 7 -Sept 6, 2013

Ingredients

3 tomatoes, chopped
3 bell peppers (varying colors), seeded and chopped
1 slice red onion, chopped
1 cup chopped red cabbage
3 celery ribs
3 small summer squashes, chopped
1 cup chopped broccoli**
12 oz shelled edamame

Dressing
1/2 olive oil
2 Tbsp coarse ground prepared mustard
1/2 Tbsp agave or local honey
Juice of 2 lemons
2 cloves garlic, minced
1/2 tsp salt
1/4 tsp fresh ground pepper

Directions

1. Mix veggies and edamame in large bowl; mix well.

2. Mix dressing in a medium bowl or Magic Bullet; mix well and pour over vegetables; toss to coat.

Nutrition Facts
6 Servings
Amount Per Serving 

Calories 278.3
Total Fat 20.1 g
Saturated Fat 2.5 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 13.3 g
Cholesterol 0.0 mg
Sodium 278.6 mg
Potassium 491.5 mg
Total Carbohydrate 18.4 g
Dietary Fiber 3.5 g
Sugars 6.0 g
Protein 9.0 g

Vitamin A 22.2 %
Vitamin B-12 0.0 %
Vitamin B-6 17.4 %
Vitamin C 119.4 %
Vitamin D 0.0 %
Vitamin E 15.7 %
Calcium 9.3 %
Copper 6.0 %
Folate 13.1 %
Iron 10.9 %
Magnesium 7.0 %
Manganese 15.1 %
Niacin 5.0 %
Pantothenic Acid 4.0 %
Phosphorus 6.3 %
Riboflavin 9.0 %
Selenium 2.0 %
Thiamin 7.5 %
Zinc 2.7 %

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

Jul 242013
 

3 Easy Ways to Make a Positive Change in Your Diet and a Recipe for Grilled Tempeh with Raspberry, Horseradish Mustard Sauce!

Grilled Tempeh with Raspberry Horseradish Mustard Sauce

Grilled Tempeh with Raspberry Horseradish Mustard Sauce

Change your mindset .

Think about the foods you CAN have that you will enjoy instead of thinking about what you are cutting out.  Keep in mind the fact that you can now eat more foods such as avocados, nuts and beans – whereas before you may not have wanted to allocate the calories/fat/carbs to those foods. When I did that I got super excited!

Here is a great example in action. Just this past weekend my family ate at Lulu’s Waterfront Grill - a casual dining spot on the Intracoastal Waterway in Palm Valley.  At first glance I saw lots of fried seafood – not anything that I was super excited about until I spied a Mediterranean salad with calamari and homemade vinaigrette. I told the waiter to please leave the fried calamari and feta off and add avocado. I was ecstatic when it came out with fresh field greens topped with a gorgeously creamy half avocado! It was one of the best salads I’ve had in a while. Even though I chose not to have the fried calamari and feta – I adore avocado which would not normally have been on the salad. Outcome – I was happier and more satisfied and didn’t have the weighted down feeling of fried food.

Grilled Tempeh with Raspberry Horseradish Mustard Sauce

Grilled Tempeh with Raspberry Horseradish Mustard Sauce

Educate Yourself.

It will make change MUCH easier if you educate yourself on what you’re eating. DO read the ingredients. Don’t stop after you read the calories, carbs and fat.

When I decided to change to a plant based diet there were so many reasons why I wanted to make the change – namely the suffering of animals, the environmental aspects and all the hormones and antibiotics they pump into our food – but once I really learned about what was happening in my body from the animal foods after reading the China Study, it became a no-brainer. I made the change instantly and haven’t looked back.

Maybe there is just one processed food you would love to give up….try my tip and research the ingredients then use resources to figure out what those are. You will amaze your family and impress your friends! I love Vani’s website http://foodbabe.com/.  She researches ingredients in many of the popular “foods” from the commercial food industry and exposes the horrific ingredients.  If you find out there is raspberry flavoring derived from the anus of a muskrat in your favorite raspberry pop tart you are much less likely to even want to eat it.

Grilled Tempeh with Raspberry Horseradish Mustard Sauce

Grilled Tempeh with Raspberry Horseradish Mustard Sauce

Take small steps that will compound into major change over time.

Read the Compound Effect. http://www.thecompoundeffect.com/

Say you want to switch to a plant based diet but are overwhelmed by how you would possibly find things to eat and meals to prepare.  Instead shutting down and saying you could never do such a thing – start small.  Find ONE recipe that sounds really delicious and is naturally vegan or gluten free – such as this Grilled Tempeh with Raspberry, Horseradish Mustard Sauce.  :) Don’t get too complicated.  Do repeat for two weeks. The third week make your one recipe but then go out to your favorite restaurant and look at the menu to see if there is a way you could sub something you love for meat and/or dairy. The fourth week do those two things and try a new ingredient…..you get the picture.

Here is another example for you. There is an entree salad I love at a Stonewood – a steak house. It normally comes with chicken or fish and has cheese on it. Instead I get extra pine nuts and sundried tomatoes – two ingredients I saw elsewhere on the menu. Don’t be afraid to ask for what you want. The more we ask the faster restaurants will get the picture.  Vote with your fork! Do ask the waiter what ingredients come on the salad that weren’t on the menu. Cheese? Bacon bits? Mayo or dairy based dressing?

Remember: Look at this positively. Have fun. Get creative.  If you start associating this process with feelings of enjoyment, gratitude and pride – you are much more likely to create a positive experience for yourself and stick with it until it becomes habit. When it comes down to a change – it all comes down to habit.  Enjoy the process and soon you won’t even have to think about it!

Grilled Tempeh with Raspberry Horseradish Mustard Sauce

Grilled Tempeh with Raspberry Horseradish Mustard Sauce

Recipe:

This recipe knocked my socks off! Not only was it SUPER simple to prepare but it was super fast too! The sauce does double duty as the perfect dressing as well and though it’s pink it is not overly sweet. The flavors of horseradish and mustard hold their own with the fresh raspberry- blending really nicely when paired with the fresh cracked pepper and onion powder on the nutty tempeh.

Grilled Tempeh with Raspberry Horseradish Mustard Sauce

Grilled Tempeh with Raspberry Horseradish Mustard Sauce

 Grilled Tempeh with Raspberry, Horseradish Mustard Sauce

Vegan, Gluten Free
Serves 4
Printable Recipe
**Ingredients on sale now at Native Sun Natural Food Store July 7-August 6, 2013

Ingredients

2 blocks tempeh, cut in half
Olive oil spray
Coarse sea salt, fresh black pepper, onion powder to taste

Raspberry Sauce (Makes 8-10 Tbsp)
1/2 cup fresh raspberries**
2 Tbsp horseradish mustard, such as Annie’s Organic
2 tsp agave (or honey if non-vegan)
1 tsp apple cider vinegar
1 Tbsp chopped red onion
2 Tbsp water
3 Tbsp olive oil

Directions

1. Preheat the grill to medium high; spray both sides of tempeh evenly with olive oil; season with salt, pepper & onion powder. Grill each side 5-7 minutes or until char marks appear.

2. Mix raspberry sauce in blender or Magic Bullet.

3. Pour 2 Tbsp raspberry sauce over each serving tempeh; top with a few fresh raspberries and red onion to garnish.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 225.8
Total Fat 16.3 g
Saturated Fat 2.6 g
Polyunsaturated Fat 3.1 g
Monounsaturated Fat 9.2 g
Cholesterol 0.0 mg
Sodium 178.9 mg
Potassium 260.8 mg
Total Carbohydrate 11.8 g
Dietary Fiber 1.1 g
Sugars 0.1 g

Protein 10.6 g
Vitamin A 0.4 %
Vitamin B-12 0.8 %
Vitamin B-6 6.6 %
Vitamin C 6.6 %
Vitamin E 6.6 %
Calcium 6.7 %
Copper 16.5 %
Folate 4.5 %
Iron 9.2 %
Magnesium 12.3 %
Manganese 44.8 %
Niacin 8.2 %
Pantothenic Acid 2.0 %
Phosphorus 15.3 %
Riboflavin 12.7 %
Selenium 0.2 %
Thiamin 3.3 %
Zinc 4.8 %

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

Enjoy my Grilled Tempeh with Raspberry, Horseradish Mustard Sauce!

Enjoy my Grilled Tempeh with Raspberry, Horseradish Mustard Sauce!

May 272013
 

One of my most favorite ingredients ever!

Nutritional Yeast Vinaigrette

Nutritional yeast is a vegan support formula where yeast (a form of fungus/mushroom) is grown on molasses, heated to kill the yeast, and finally dried into the texture of flakes.  It may be fortified with B Vitamins and has about 70 calories and 8 grams of plant based protein in one 2 Tbsp serving. It has a delightfully cheese-like flavor and  I use it in place of any recipe that calls for Parmesan cheese.

Nutritional Yeast Vinaigrette

Some great uses for nutritional yeast, or “nooch” for short, are sprinkling it on popcorn, creating a cheese sauce for pasta, a thickener for soups, as a replacement for ground oatmeal in my favorite 10 minute, 5 ingredient black bean burgers or this super easy cheesy kale tomato sauce, I love sprinkling it on my daughter’s quesadillas for added protein and on her tortilla pizza for that cheesy flavor.

This perfectly balanced dressing is slightly tangy, a little sweet and savory at the same time.  It’s perfect to dress a salad or marinate tofu or tempeh.  Enjoy!

Nutritional Yeast Vinaigrette

Nutritional Yeast Vinaigrette

13 Tbsp
Vegan, Gluten Free
Inspired by one of my most favorite restaurants, the Manatee Cafe
Printable Recipe
**Ingredient on sale now at Native Sun Natural Foods Market May 7 through June 6


Ingredients

1/4 cup + 1 Tbsp extra virgin olive oil
1/4 cup cider vinegar
2 Tbsp nutritional yeast**
2 Tbsp water
1/8 tsp salt
2 tsp agave or honey
1 rounded tsp coarse ground, prepared mustard

Directions

1. Mix all ingredients together in a small jar or dish.

Nutrition Facts
13 Tbsp
Amount Per Tbsp 

Calories 55.0
Total Fat 5.3 g
Saturated Fat 0.7 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 3.8 g
Cholesterol 0.0 mg
Sodium 21.6 mg
Potassium 29.2 mg
Total Carbohydrate 1.7 g
Dietary Fiber 0.3 g
Sugars 0.3 g
Protein 0.6 g

Vitamin B-12 10.2 %
Vitamin B-6 36.9 %
Vitamin E 3.2 %
Calcium 0.1 %
Copper 0.6 %
Folate 4.6 %
Iron 0.6 %
Magnesium 0.6 %
Manganese 0.9 %
Niacin 21.5 %
Pantothenic Acid 0.8 %
Phosphorus 1.4 %
Riboflavin 43.5 %
Selenium 2.5 %
Thiamin 49.2 %
Zinc 1.6 %

*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 012013
 

The moment one learns the joy of cooking is the moment things get interesting.

A whole world opens up. Recipes, cookbooks, classes, TV shows and food blogs.

It can be a bit overwhelming to the point that there are so many recipes you would like to create you ask, what will I create next? How do I choose?

And then someone makes a suggestion that sounds so amazing you just have to make that next.

Thank you Vivian.

Vivian's Rockin Root Veggie Salad

Vivian’s Rockin’ Root Veggie Salad

My friend Vivian from KyV farm created this deliciously simple recipe to use up any radishes, root veggies, fresh herbs and any hearty greens that can stand up to hanging out in some marinade.

I officially dubbed it Vivian’s Rockin’ Raw Root Veggie Salad.

Vivian's Rockin Root Veggie Salad

Vivian’s Rockin’ Root Veggie Salad

Make this basic marinated salad up once and eat 1000 different variations all week!

Add cooked beans and grains, raw nuts, dried fruit, fresh fruit, roasted tofu….

Stuff tacos with it or eat it as a side!

Vivian's Rockin Root Veggie Salad

Vivian’s Rockin’ Root Veggie Salad

Once you try it I think you will agree – it’s an awesome way to eat raw root veggies!

Vivian's Rockin Raw Root Veggie Salad

Vivian’s Rockin Raw Root Veggie Salad

 Vivian’s Rockin’ Raw Root Veggie Salad

Vegan, Gluten Free
Printable Recipe
Vegetables from KyV Farm

Ingredients

1 watermelon radish
1 golden beet (or any beet but it will color everything red)
4 large carrots (or about 3 cups)
1 small head red cabbage
1 green onion top
2 small green garlic (or 1 clove fresh garlic)
3 broccoli stems
Handful cilantro
Coarse sea salt and fresh ground pepper, to taste

Dressing
1/4 cup olive oil
3 Tbsp red wine vinegar (or balsamic vinegar)
2 tsp mustard
2 tsp agave (or honey)

Directions

1. Chop all ingredients or place in food processor to chop.

2. Whisk dressing ingredients and pour over salad mixture.

**No nutrition info since serving size may vary widely.

Feb 042013
 

For my Kale and Tofu Sandwich scroll down!

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And the winner of the giveaway is #13 Anna Rabhan! Please check out her article at her website the Organic Adventurer on Palm Oil and Orangutans.

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The long ago day when I overheard people talking about the book the China Study was the day that changed my life.  I had already been leaning towards a plant based diet, but the facts about the proteins in animals and dairy scared me enough to finally make that change.  The authors studied the instances of cancer, diabetes and heart disease in populations of rural China that ate little to no animal foods. They then took these findings back and performed laboratory studies where they found they could turn on and turn off cancer cells with the addition of the protein found in milk.

Even if it isn’t true the more I ask questions and facts I learn about the treatment of animals, especially dairy cows in most of the commercial farming industry, the happier I am that I found this book and the more I celebrate plant proteins like tofu, tempeh and legumes!  Do you ever wonder…..What happens when it is time to retire that dairy cow? What happens to the male goats? What about male chicks in the egg industry?   How do we harvest down and foie gras? 

Ultimately each person is free to make their own decisions absolutely free of judgement.  I encourage all of us to simply make informed decisions.  Just like in all areas of life, it is so important to edcuate ourselves on the facts as best we can and then select what is right for us.

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For those of you that are thinking about adding more plant based foods into your diet but don’t know what to do with tofu, the first thing you need to know is that you have to press the water out of it to get a firm texture that is reminiscent of animal protein.  You can do this by putting a bunch of paper towels under the tofu and placing two plates, one on top and one on bottom, and topping with some weight (usually heavy books work well) for an hour up to overnight.  OR you can get this super easy tofu press!  My tofu press I bought from TofuXpress years ago is one of my all time favorite kitchen gadgets that gets used at least weekly.  I can’t tell you how much I love this thing! No more plates and messy towels – this press will not only press the water out, you can marinate right in it!

TofuXpress Giveaway from FCC!

TofuXpress Giveaway from FCC!

I am so excited to bring you a giveaway of a TofuXpress!

This press is a $40 value and I will ship to anywhere is the continental US.

To enter for THREE chances to win – tell all your friends!

Leave one comment: Entry #1 What is your favorite kitchen gadget? (Please share the love and share this giveaway with your friends!)

Leave a second comment: Entry #2 Like Florida Coastal Cooking on facebook AND share about the giveaway (If you are already a follower, thank you! Please simply share the giveaway and leave the comment you did so.)

Leave a third comment: Entry #3 Follow Florida Coastal Cooking on Twitter and tweet about the giveaway (If you are already a follower, thank you! Please simply share the giveaway and leave the comment you did so.)

The giveaway will end in one week on Monday, February 11th, 2013 5:30AM EST

Good luck!

Saucy Kale and Tofu Sandwich

Saucy Kale and Tofu Sandwich

This is one of my favorite ways to eat pressed tofu – SIMPLE, with kale, seasonings and a great dressing.  Lately a kale, tofu and Annie’s Light Goddess dressing salad is all I bring for lunch. The great thing is that the hearty kale can stand up to being dressed that morning so I don’t have to worry about it turning to mush and at the same time it can marinate to the tofu. Yesterday for lunch I decided to try it as a sandwich and it was really good. The toasted bun gives it a nice crunch and the flavor of the Annie’s dressing is a soy/tahini/cider vinegar base which gives it a nutty and slightly salty flavor.

It is important to season firm, pressed and uncooked tofu because, just like any animal protein, it needs some flavor.  Have you ever tried an unseasoned piece of chicken? I remember what it tastes like – bleck!

If you are not sure about leaving the tofu uncooked – you can marinate it in the dressing and then roast, grill or pan sear it.

Saucy Kale and Tofu Sandwich

Saucy Kale and Tofu Sandwich

Easy Saucy Kale and Tofu Sandwich

Serves 1
Vegan
Printable Recipe

Ingredients

1 bagel thin, I used Rudis Whole Wheat Flatz
2 curly kale leaves
1/4 block pressed organic tofu
Coarse sea salt, fresh ground pepper, to taste
1/8 tsp garlic powder
2 Tbsp Annie’s Light Goddess Dressing

Directions

1. Toast bagel thin; top with 1 kale leaf; top with tofu; sprinkle salt, pepper, garlic powder and dressing; top with remaining kale leaf.

Full Nutrition info not available for this recipe
Estimated 
225 cals
12.8 grams protein
1/2 your daily calcium
Enjoy my Easy Saucy Kale and Tofu Sandwich!