Nutritional Yeast Vinaigrette

Dairy Free, Dressing, Egg Free, Favorites, Gluten Free, Low Cal, Native Sun Recipe, Quick and Easy, Six Ingredients or Less, Soy Free, Vegan, Vegetarian 4 Responses »

May 272013

One of my most favorite ingredients ever!

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.

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

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.

Vivian’s Rockin’ Raw Root Veggie Salad

Dairy Free, Dressing, Egg Free, Gluten Free, Lighter Fare, Low Cal, Raw, Salad, Side Dish, Soy Free, Vegan, Vegetarian 4 Responses »

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

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

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

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

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.

Tofu Xpress Giveaway and an Easy Saucy Kale and Tofu Sandwich

Dairy Free, Dressing, Egg Free, Food Find, Gratitude, High Protein, Lighter Fare, Main Meal, Native Sun Recipe, Quick and Easy, Six Ingredients or Less, Vegan, Vegetarian 37 Responses »

Feb 042013

For my Kale and Tofu Sandwich scroll down!

____________________________________________

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.

____________________________________________

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.

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!

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

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

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!

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

Dairy Free, Dressing, Egg Free, Gluten Free, Lighter Fare, Native Sun Recipe, Quick and Easy, Salad, Side Dish, Soy Free, Vegan, Vegetarian 4 Responses »

Jan 142013

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

This month my favorite natural food store, Native Sun Natural Foods Market, has quinoa on sale in the bulk bin – so I hope you are all ok with a few quinoa posts! Quinoa IS one of the trendy foods of 2013, so just think, we’ll be ahead of the curve.

Quinoa

This is one of those cleansing power salads that will just make you feel amazing! Not only is this delicious and filling salad high in protein, it has tons of fiber, zero cholesterol, lots of calcium and the ginger aids in digestion.

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

Take a minute to scroll down and look at the vitamin and nutrient profile for this recipe…

So many vitamins and minerals are present in large quantities. Here are some, just to name a few.

Vitamin A 354.6 %
Potassium 485.6 mg
Vitamin A 354.6 %
Vitamin B-6 29.5 %
Vitamin C 97.6 %
Vitamin E 9.9 %
Calcium 12.7 %
Folate 18.8 %
Iron 22.8 %

Kale and quinoa are a one two punch when it comes to power foods. Kale can lower cholesterol, detoxify the body, reduce inflammation and is a powerful cancer fighter. As for the grain-like seed called quinoa, to quote Worlds Healthiest Foods, “Perhaps the most striking health benefit provided by quinoa is its overall nutrient richness.” Like kale, it also is high in anti-inflammatory phytonutrients and calcium as well.

This salad has lots of texture – crunchy nuts and soft kale – as well as many layers of flavor that shine through, a bit of tart lemon, sweet agave and nutty cashews. Enjoy!

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

Serves 6, about 1 cup per serving (will vary upon amount of kale)
Vegan, Gluten Free
Printable Recipe
**Ingredients on sale now at Native Sun, January 7 through Febrary 6, 2013

Ingredients

1 cup dry quinoa, rinsed well**
1 1/4 cups vegetable broth**
1 bunch curly kale, de-stemmed and chopped**
1 can chickpeas, drained and rinsed
1/2 tsp coarse sea salt/Fresh ground pepper, to taste
1/4 cup chopped Garlic Herb cashews (or regular roasted and salted)**

Dressing (or sub 1/4 cup Annie’s Sesame Ginger Dressing)
Juice 1/2 lemon
3 Tbsp extra virgin olive oil
1 Tbsp agave nectar**
2 tsp ground cumin
1 rounded Tbsp chopped fresh ginger
2 cloves garlic, minced

Directions

1. Combine rinsed quinoa and vegetable broth in a small sauce pan, bring to a boil, reduce heat and cover; cook 15 minutes; remove from heat (still covered) for an additional five minutes. Save 2 cups and reserve the rest for another use.

2. Mix dressing ingredients in a small bowl; place kale in a large bowl and pour dressing ingredients over kale; massage dressing into kale for about 2 minutes – until the fibers in the kale break down a bit and soften. Season with salt and pepper; add chickpeas and quinoa, mix well; top with cashews and serve.

Nutrition Facts
6 Servings
Amount Per Serving

Calories 296.0
Total Fat 11.9 g
Saturated Fat 1.6 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 6.8 g
Cholesterol 0.0 mg
Sodium 500.7 mg
Potassium 485.6 mg
Total Carbohydrate 41.3 g
Dietary Fiber 7.4 g
Sugars 5.7 g
Protein 9.5 g

Vitamin A 354.6 %
Vitamin B-6 29.5 %
Vitamin C 97.6 %
Vitamin E 9.9 %
Calcium 12.7 %
Copper 23.9 %
Folate 18.8 %
Iron 22.8 %
Magnesium 15.9 %
Manganese 55.1 %
Niacin 4.4 %
Pantothenic Acid 3.8 %
Phosphorus 27.1 %
Riboflavin 36.1 %
Selenium 6.1%
Zinc 10.1 %

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

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

Broccoli Stem Salad with Creamy Garlic Tarragon Sauce – Don’t Throw Those Broccoli Stems Away!

Appetizer, Dairy Free, Dressing, Gluten Free, Lighter Fare, Low Cal, Native Sun Recipe, Quick and Easy, Raw, Salad, Side Dish, Six Ingredients or Less, Tips, Vegan, Vegetarian 6 Responses »

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

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.

Kicking off the New CSA Season with a Purple Kale and Sun Dried Tomato Salad and a How-To Video on Storage and Prep

Dairy Free, Dressing, Egg Free, Food Find, Gluten Free, Lighter Fare, Low Cal, Raw, Salad, Side Dish, Soy Free, Tips, Vegan, Vegetarian 1 Response »

Nov 102012

Yesterday was our FIRST delivery of the CSA season and what a great start!

In our bags we got squash, onions, broccoli, broccoli rabe, spinach, bok choy, peppers, radishes, beans, lettuce, purple kale and more.

Kohlrabi, Broccoli Rabe, Radishes

To celebrate – by popular request, I am posting my very first video on how to store and prep kale and lettuce! Please keep in mind I was at work at 6:30AM, worked through lunch, got my daughter, ran straight to the farm to grab my veggies, got home, took photos and then started dinner and made this video. Since this is my normal life, I decided the videos are going to be really spontaneous. Real life! My hair and makeup won’t be perfect and these won’t be scripted or edited.

Store those wrapped greens in the fridge and simply remove the amount you want for each dish!

What came of this spontaneous video was one of the most delicious salads I’ve had in a long time. I have fallen in love with the new line of dressings that KyV Farm is carrying and the one I tried last night was Tomato Basil.

Vidalia Valley Dressings

Think of the best homemade tomato sauce you ever had and turn that into a dressing. A perfect balance of sweet, acid, tart and aromatic basil. I remember enjoying Outback Steakhouse’s tangy tomato – and it doesn’t hold a candle to this organic blend. I’ve had three servings since yesterday.

Hiding underneath that dressing is the tart sun dried tomatoes, red onions with a bite, crunchy nuts, and even Mila, nature’s healthiest whole raw food, decides to join the party on top of this blend of purple kale and lettuce.

Purple Kale and Sun dried Tomato Salad

Raw kale?

Yes! This tender kale can be eaten raw! And isn’t that almost always the best way to eat a vegetable?

Purple Kale and Sun dried Tomato Salad

Purple Kale and Sun Dried Tomato Salad

Serves 4
Vegan, Gluten Free
Printable Recipe

Ingredients

4 cups chopped purple kale, KyV Farm
4 cups chopped lettuce, KyV Farm
4 Tbsp Mila
4 Tbsp sun dried tomatoes packed in oil, drained
4 plum tomatoes, quartered
1/3 cup mixed whole nuts
1/4 cup chopped red onion
1 green onion, chopped
8 Tbsp Vidalia Valley Tomato Basil Dressing (Buy some right at KyV!)

Directions

1. Place 1 cup kale, 1 cup lettuce, 1 Tbsp Mila, 1 Tbsp sun dried tomato and one tomato on each of four plates; add the nuts, red onion and green onion over evenly. Top each with 2 Tbsp dressing.

Nutrition Facts (not including dressing)
4 Servings
Amount Per Serving

Calories 149.0
Total Fat 8.0
Saturated Fat 0.8 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 3.3 g
Cholesterol 0.0 mg
Sodium 106.3 mg
Potassium 680.8 mg
Total Carbohydrate 15.6 g
Dietary Fiber 7.4 g
Sugars 2.9 g
Protein 7.1 g

Vitamin A 383.9 %
Vitamin B-12 0.0 %
Vitamin B-6 12.4 %
Vitamin C 113.5 %
Vitamin D 0.0 %
Vitamin E 9.8 %
Calcium 16.5 %
Copper 20.1 %
Folate 25.1 %
Iron 16.7 %
Magnesium 14.1 %
Manganese 63.4 %
Niacin 8.6 %
Pantothenic Acid 3.5 %
Phosphorus 17.3 %
Riboflavin 10.8 %
Selenium 2.1 %
Thiamin 10.9 %
Zinc 6.1 %

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

Crisp Fruited Salad with Maple-Yogurt Dressing

Dairy Free, Dressing, Egg Free, Gluten Free, Quick and Easy, Salad, Soy Free, Vegan, Vegetarian 1 Response »

Oct 182012

Pear Apple Salad

You don’t eat meat or dairy? What DO you eat?

Even though it has now been about a year, I am still asked this question regularly. Folks still think that when animal food are cut out, that there is nothing to eat or whatever is left is cardboard!

Does this salad look like cardboard? Heck no!

Pear Apple Salad

This salad features crunchy apples, sweet pears, toasted sunflower seeds and a dressing that is out of this world – creamy, sweet and salty.

This dressing would also be great on a sort of ambrosia salad – it is VERY versatile and super easy to throw together!

Pear Apple Salad

Crisp Fruited Salad with Maple-Yogurt Dressing

Serves 4
Vegan, Gluten Free
Printable Recipes
**Items on sale at Native Sun Natural Foods Market Oct 7 through Nov 6, 2012

Ingredients

4 cups chopped romaine
2 fresh Bartlett pears, cored and chopped**
2 apples, cored and chopped**
1/2 cup shredded coconut
1/2 cup roasted sunflower seeds
1 cup vanilla soy yogurt
2 Tbsp maple syrup (Tree of life)**
1/4 tsp coarse ground sea salt

Directions

1. Place 1 cup chopped romaine on each plate; add 1/4 of the pears and 1/4 of the apples to each. Top with 1 Tbsp each shredded coconut and sunflower seeds.

2. Mix yogurt, maple syrup and salt in a small bowl. Top each salad with 2 Tbsp dressing.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 339.0
Total Fat 18.3 g
Saturated Fat 8.9 g
Polyunsaturated Fat 5.4 g
Monounsaturated Fat 1.6 g
Cholesterol 0.0 mg
Sodium 157.9 mg
Potassium 466.7 mg
Total Carbohydrate 42.3 g
Dietary Fiber 8.7 g
Sugars 18.7 g
Protein 6.7 g

Vitamin A 30.0 %
Vitamin B-6 9.7 %
Vitamin C 32.5 %
Vitamin E 43.8 %
Calcium 15.0 %
Copper 21.1 %
Folate 30.1 %
Iron 11.0 %
Magnesium 8.1 %
Manganese 55.0 %
Niacin 7.6 %
Pantothenic Acid 13.1 %
Phosphorus 22.2 %
Riboflavin 7.7 %
Selenium 19.6 %
Thiamin 6.4 %
Zinc 10.0 %

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

Crisp Cabbage and Creamy Avocado Salad with Falafel “Croutons” and Annie’s Goddess Dressing

Dairy Free, Dressing, Egg Free, Food Find, Gluten Free, Main Meal, Native Sun Recipe, Quick and Easy, Salad, Six Ingredients or Less, Vegan, Vegetarian No Responses »

Sep 282012

You know when you come across something that is so good you just want to eat it all the time? For me it is still that salad I told you about a few posts ago- the simple purple cabbage and creamy avocado. But last night I was looking for a bit more protein, so I came up with this super satisfying salad that has all the great textures; the crunch of the cabbage, creaminess of avocado and light crisp cucumbers, but also has some heartiness from the falafel burger. This salad will really stick with ya.

Falafel Salad

If you are like me, your life is super busy; between my day job, running a business, writing recipes, working out, camping and having fun with my family and friends, there isn’t much time left for elaborate dinners – especially during the week – so I love to use time saving shortcuts like these Sunshine Burger pre-made falafel burgers. Not only are they DELICOUS, but you can actually pronounce each and every ingredient; such as, sunflower seeds, brown rice etc.

Falafel Salad

For the dressing, I used my favorite Annie’s dressing, totally vegan and another one of those amazing all natural products that you can feel good about eating. The goddess dressing has tahini, lemon, garlic and a bit of soy which makes for the perfect compliment to the falafel burger.

Falafel Salad

Crisp Cabbage and Creamy Avocado Salad with Falafel “Croutons” and Annie’s Goddess Dressing

Serves 1
Vegan, Gluten Free
Printable Recipe

Ingredients

1 cup sliced red cabbage
1 cup chopped cucumber
1/4 avocado, chopped
1 slice red onion, chopped
1 falafel burger, I used Sunshine Burger
1 Tbsp Annie’s Goddess Dressing
Salt and pepper, to taste
Optional – 4 Slices Bell Pepper or Mild Pepper of Choice

Directions

1. Heat burger in toaster oven until just warmed through.

2. Layer cabbage, cucumber, avocado and onion in a large bowl; tear heated falafel burger gently and add to salad; top with Goddess dressing, salt and pepper, to taste and bell pepper if using.

Nutrition Facts
1 Serving
Amount Per Serving

Calories 416.4
Total Fat 25.5 g
Saturated Fat 3.0 g
Polyunsaturated Fat 1.0
Monounsaturated Fat 4.3 g
Cholesterol 0.0 mg
Sodium 421.8 mg
Potassium 602.1 mg
Total Carbohydrate 39.2 g
Dietary Fiber 15.0 g
Sugars 2.1 g
Protein 9.5 g

Vitamin A 58.1 %
Vitamin B-12 0.0 %
Vitamin B-6 13.2 %
Vitamin C 64.2 %
Vitamin D 0.0 %
Vitamin E 3.8 %
Calcium 8.4 %
Copper 6.7 %
Folate 23.0 %
Iron 8.0 %
Magnesium 9.6 %
Manganese 14.9 %
Niacin 6.7 %
Pantothenic Acid 9.5 %
Phosphorus 6.8 %
Riboflavin 7.2 %
Selenium 1.5 %
Thiamin 7.0 %
Zinc 4.5 %

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

Tropical Grilled Pineapple Salad with Creamy Mango, Avocado and Fresh Lime Dressing (Oil Free and Vegan)

Dairy Free, Dressing, Egg Free, Gluten Free, Gratitude, Lighter Fare, Low Cal, Salad, Soy Free, Vegan, Vegetarian No Responses »

Jul 142012

Tropical Grilled Pineapple Salad with Creamy Mango Avocado Lime Dressing

Oh my goodness I am one busy girl. Not only has work been crazy but I’m also taking care of a sick little one, sharing Mila, doing yoga, hitting the gym, writing a food blog and cooking (to name just a few).

And I have some exciting new to share with you! I was asked to do a presentation at Baptist Beaches Hospital this Wednesday for an MS group there, Native Sun is now carrying some of my recipes (check it out!) AND I was invited to an exclusive media dinner at the Casa Monica’s restaurant, 95 Cordova, to review their new summer menu on August 10^th!

Things are really moving along and gaining momentum. In fact, last week on Tuesday I made the decision, after a particularly stressful day at work, to make peace with where I am in life and really have gratitude for what I have. So I started a “Gratitude Board” where I write something I’m grateful for every day and really try to think about WHY I’m grateful for it. Also, I began writing in a journal my goals and dreams in great detail as if they have already happened. This little trick sets your subconscious up to be looking for ways to achieve what, in writing, has already happened. I made a conscious decision to think of myself as a lucky person – and guess what. I was on Native Sun’s blog and entered a little contest by guessing a secret ingredient and actually won! The fact that it’s just a little (but VERY delicious) smoothie doesn’t matter….it’s the fact that when you get your mind right the universe responds to you.

Here are some of the things I wrote in my journal in a nutshell.

My first goals are to go back to school to the Institute of Integrative Nutrition to become a Certified Health Coach like my friend Michelle at Find Your Balance. To get there I will greatly grow my business with Mila so that I can share Mila with LOTS of people and change their health forever. I want to continue doing seminars and presentations on health and nutrition and continue being the volunteer coordinator and event planner for KYV farm.

I will make the world a better place than I left it. Ultimately, I strive to make a positive impact on people’s health and the environment.

How is that for a deep subject on a Saturday? So where does food and recipes fit into this you ask?

I’m not sure, but the universe must have been telling me to try Cara’s Spicy Tomato Coconut Sauce because I found something my husband and I both love. This was very surprising to me because I actually made this sauce for myself he isn’t a fan of tomatoes or coconut. I know, very selfish of me but I had been dying to try it. Cara – the universe is talking and it’s telling the world to make Spicy Tomato Coconut Sauce. It is perfect over some GF pasta.

Spicy Coconut Tomato Sauce

And for the salad – mangoes were on sale at Fresh Market 10 for $10 so I bought some and then decided on a tropical salad so grilled pineapple fit the bill. I made this dressing for my friend Suzanne and her husband Dan who are oil free vegans that also eat Mila and lost a TON of weight. This dressing is sweet and creamy from the avocado and mango and the onion adds that hmmm factor and helps, along with the lime, to keep the avocado from oxidizing.

Tropical Grilled Pineapple Salad with Creamy Mango Avocado Lime Dressing

I will definitely be grilling more pineapple in the future. I haven’t done it in ages and I’ve been missing out. It turns even sweeter and caramelized on the outside….you don’t need dessert after this salad!

Tropical Grilled Pineapple Salad with Creamy Mango Avocado Lime Dressing

Tropical Grilled Pineapple Salad with

Mango, Avocado and Fresh Lime Dressing

Serves 4

Vegan, Gluten Free

Printable Recipe

Ingredients

4 slices pineapple, sprayed with organic cooking spray

Dressing
1 ripe mango, skin removed and chopped
1/4 avocado
1/4 red onion
Juice 1/2 lime
1/4 tsp sea salt

Salad
6 cups spinach blend
1/4 red onion, sliced
1/2 cucumber, sliced
1/2 green pepper, sliced

Directions

1. Preheat grill to medium high. Add pineapple – grill 5 to 7 minutes per side or until nice grill marks form.

2. Meanwhile mix the dressing ingredients in a Magic Bullet or blender – set aside.

3. Mix the salad ingredients in a large bowl. Slice grilled pineapple into wedges. Serve 2 cups salad mixture, 1 sliced pineapple around and a few Tbsp dressing on each plate. The dressing can also be mixed in beforehand.

**You will most likely have dressing left over to reserve for another use.

Nutrition Facts Salad
4 Servings
Amount Per Serving

Calories 59.6
Total Fat 0.6 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 37.1 mg
Potassium 399.6 mg
Total Carbohydrate 13.9 g
Dietary Fiber 2.4 g
Sugars 9.4 g
Protein 1.9 g

Vitamin A 86.3 %
Vitamin B-6 10.5 %
Vitamin C 65.2 %
Folate 25.5 %
Iron 9.2 %
Magnesium 12.7 %
Manganese 91.2 %

Nutrition Facts Dressing
4 Servings
Amount Per Serving

Calories 54.0
Total Fat 1.8 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 1.1 g
Cholesterol 0.0 mg
Sodium 147.4 mg
Potassium 145.2 mg
Total Carbohydrate 10.3 g
Dietary Fiber 1.8 g
Sugars 7.7 g
Protein 0.5 g

Vitamin A 8.3 %
Vitamin C 27.1 %

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

Coconut Tahini Cabbage Salad

Dairy Free, Dressing, Gluten Free, Lighter Fare, Low Cal, Salad No Responses »

Jan 312012

What do you think of my new look? I had such a fun time playing around with photo shop to build my new logo and I’m even thinking of changing up the name of my blog to incorporate farming. Baby steps though.

Also, I updated my tabs with the exception of the About Me tab-still need to work on that one. What is new? The events and workshops tab! On this tab I’m going to put all the fun I have coordinated for KYV farm. Next up is a canning workshop and we need to schedule another Know Your Vegetables as the first was so popular. I thank Cara of Cara’s Cravings for the inspiration to update my blog since her new look came out so well. She also got me to take a second look at my camera. In fact I shot this photo in complete manual mode! I still have a few adjustments to do but I think it came out ok for now.

As for the recipe-you might notice this is my second in a row from Janet at Taste Space. I love all her use of veggies and flavor combos. Way back when I was doing a Detox I went to her site and started printing out recipes that might work….and ended up printing off her entire site. When I got some cabbage with my CSA from KYV farm I asked her what her favorite cabbage recipes are and she said this braised cabbage and this cabbage salad-which this post is based off of.

Coconut and fresh clementines bring a twist, cayenne for a kick and I added some grilled shrimp to top. The nutrition info is for the salad and dressing only, so you can change up the toppings as you desire. Next time I’m going to try some marinated and grilled tofu or tempeh. I loved the crunchy cabbage, the sweet agave and spicy cayenne.

Coconut Tahini Cabbage Salad

Inspired by Janet at Taste Space

Serves 6

Gluten free, Dairy Free

Printable Recipe

Ingredients

Salad
20 oz green cabbage, thinly sliced (6 cups)
2 green onions, thinly sliced
2 mild red peppers of choice, seeded and sliced
1/2 cup chopped cilantro

Dressing
1 tbsp toasted sesame oil
1.5 tbsp lemon juice (half a lemon)
2 Tbsp agave (or maple syrup)
1.5 tbsp tahini
1/4 cup light coconut milk
1/2 Tbsp tamari (wheat free)
1/4 tsp cayenne pepper (optional)
zest of a clementine or small orange

2 clementines, peeled and sectioned
1/8 cup sesame seeds, toasted
Grilled protein of choice (optional)

Directions

1. Place cabbage, onions, peppers and cilantro in a large bowl.

2. Blend sesame oil through clementine zest in magic bullet or blender and pour over cabbage mixture. Toss well.

3. Top salad mixture with sectioned clementines, sesame seeds and grilled protein of choice.

Nutrition Facts

6 Servings
Amount Per Serving

Calories 151.4
Total Fat 7.2 g
Saturated Fat 2.5 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 1.8 g
Cholesterol 0.0 mg
Sodium 143.6 mg
Potassium 836.4 mg
Total Carbohydrate 21.0 g
Dietary Fiber 7.9 g
Sugars 0.9 g
Protein 5.6 g

Vitamin A 36.3 %
Vitamin B-12 0.0 %
Vitamin B-6 18.7 %
Vitamin C 242.3 %
Vitamin D 0.0 %
Vitamin E 3.4 %
Calcium 16.2 %
Copper 8.8 %
Folate 35.3 %
Iron 14.3 %
Magnesium 14.2 %
Manganese 32.6 %
Niacin 6.8 %
Pantothenic Acid 5.0 %
Phosphorus 11.5 %
Riboflavin 8.8 %
Selenium 4.1 %
Thiamin 14.6 %
Zinc 5.5 %

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

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