Warm Fruited Quinoa

Appetizer, Dairy Free, Egg Free, Favorites, Kid Friendly, Lighter Fare, Low Cal, Main Meal, Native Sun Recipe, Quick and Easy, Side Dish, Vegan, Vegetarian No Responses »

Jan 182013

Warm Fruited Quinoa

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

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

Fresh Mint
Cinnamon
Cumin
Ginger
Saffron

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

Dates, Raisins and Walnuts

Why did I not add any of those spices?

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

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

Warm Fruited Quinoa

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

Ingredients

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

Directions

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

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

Nutrition Facts
8 Servings
Amount Per Serving

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

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

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

Fresh & Crisp Collard Tofu Wraps for One

Dairy Free, Egg Free, Favorites, Gluten Free, Lighter Fare, Low Cal, Main Meal, Native Sun Recipe, Quick and Easy, Raw, Salad, Six Ingredients or Less, Vegan, Vegetarian 6 Responses »

Dec 302012

After all the crazy eating over the holidays – cookies, heavy meals, wine and empty carbs…..it’s time to detox!

I love using fresh collard greens as a wrap for delicious fillings. It adds a nice crunch as well as lots of vitamins, fiber and nutrients.

Crisp Collard Wrap – Trim the Woody Stem

One of my goals for this year is to incorporate more raw foods into my diet. A raw, vegan diet is when only plant foods are consumed and the foods are not heated above 104F. When we cook foods, many of the vitamins, nutrients and enzymes degrade – so to add more raw plants to your diet can be very healing.

Crisp Collard Wrap – fill with desired toppings…

Some great ways to get more raw foods into your diet are with fruits, juices, smoothies, Mila, wraps such as this, starting a meal with a fresh green salad and trying your hand at sprouting nuts, seeds, legumes and grains. This is really fun to do with kids!

Crisp Collard Wrap

Here are some great resources I found on Wikipedia:

Raw: The Uncook Book: New Vegetarian Food for Life by Juliano Brotman and Erika Lenkert (Regan Books, 1999)
Raw by Charlie Trotter, Roxanne Klein, Jason Smith, and Tim Turner (Ten Speed Press, 2003)
The Complete Book of Raw Food Lori Baird, Ed., and Julie Rodwell, Con. Ed., (Healthy Living Books, 2004)
Raw Food/Real World: 100 Recipes to Get the Glow by Matthew Kenney and Sarma Melngailis (William Morrow, 2005)
RAWvolution: Gourmet Living Cuisine by Matt Amsden (William Morrow, 2006)
Transitioning to Living Cuisine by René Oswald (2008)
Everyday Raw and Entertaining in the Raw by Matthew Kenney (Gibbs Smith, 2009)
Everyday Raw Desserts by Matthew Kenney (Gibbs Smith, 2010)
Everyday Raw Express by Matthew Kenney (Gibbs Smith, 2011)
Going Going Gone Raw by Chef Be*Live, Douglas van Duyne and Cintia van Duyne (G. Normous, 2012)

Crisp Collard Wrap

Fresh & Crisp Collard Tofu Wraps for One

Serves 1
Vegan, Gluten Free
Printable Recipe
**On sale now at Native Sun Natural Foods, Dec 7 through Jan 6, 2013

Ingredients

4 fresh collard green leaves**

Fillings
2 Tbsp favorite dressing (such as Annie’s Goddess dressing)
1/4 block of tofu, pressed of water
1/3 cup fresh salad (mixture of choice: tomato, lettuce, red onion, carrot)
Coarse sea salt, fresh ground pepper, garlic powder – to taste)

Directions

1. Lay the collard green flat and cut out the woody stem at the base of the leaf. Reserve that for vegetable stock or your compost pile.

2. Divide the fillings in half and fill each collard leaf towards the base of the leaf.

3. Fold the sides over and roll, then cut the collard roll into halves.

Nutrition Facts
1 Serving
Amount Per Serving

Calories 291.8 (For lower cals and fat use a lighter dressing.)
Total Fat 20.6 g
Saturated Fat 2.0 g
Polyunsaturated Fat 4.0 g
Monounsaturated Fat 1.6 g
Cholesterol 0.0 mg
Sodium 497.2 mg
Potassium 222.5 mg
Total Carbohydrate 5.6 g
Dietary Fiber 0.5 g
Sugars 0.6 g
Protein 17.4 g

Vitamin A 9.6 %
Vitamin B-12 0.0 %
Vitamin B-6 4.1 %
Vitamin C 17.0 %
Vitamin D 0.0 %
Vitamin E 0.0 %
Calcium 12.3 %
Copper 11.4 %
Folate 11.2 %
Iron 12.3 %
Magnesium 21.3 %
Manganese 56.9 %
Niacin 3.0 %
Pantothenic Acid 1.2 %
Phosphorus 20.0 %
Riboflavin 4.0 %
Selenium 18.4 %
Thiamin 4.5 %
Zinc 9.1 %

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

6 Satisfying Soups and a Recap of the 2012 “Know Your Vegetables” Workshop

Dairy Free, Egg Free, Farm Workshop, Favorites, Gluten Free, Kid Friendly, Lighter Fare, Low Cal, Main Meal, Snack, Vegan, Vegetarian No Responses »

Dec 202012

If the weather outside is frightful – hopefully these six satisfying soups will make your day delightful. Before I take a brief break from blogging until after Christmas, I leave you with some of my personal and fan favorite soups I have featured over the years.

Happy Holidays and Let it snow, Let it Snow, Let it Snow!

Florida Fall Harvest Soup

Best Eggplant & Leek Soup Ever

Rustic Roasted Tomato and Garlic Soup

Chinese Five Spice Miso Soup with Shitakes and Edamame

Calming Kale, Carrot, Sweet Potato and Bean Soup

Black Bean Soup with Forbidden Rice

______________________________________________________

KyV (Know Your Vegetables) Workshop Recap 12-15-2012

KyV Farm is a local, organic farm in the North Florida area that offers a farm share/CSA. This is when a farm offers a share of their crop for a fee up front. You then get vegetables every week or every other week through the growing season – sharing in both the bounty and the risk with the farmer. There are SO many benefits to a CSA, aside from the obvious of getting a variety of veggies into your diet; it is less expensive, it is a great way to get kids involved with real food, it supports the local economy and a local business, it builds a sense of community in that area and provides a connection with the earth….just to name a few. I am sort of their self-appointed volunteer coordinator and event planner. I write recipes and help plan events because they are so busy between working the field and running the business, that they just don’t have a lot of time to do this sort of thing.

The concept of the Know Your Vegetables workshop came about from the many questions about some of the unique and interesting veggies such as kohlrabi, various greens, bok choy and watermelon radish. We received so many, that we decided to create a workshop to share information on identifying the vegetables, how to clean, store, prep and cook them.

For those of you that would like the recipes for the dishes prepared during the workshop – please click this link: Know Your Veggies 2012 Booklet

Vivian reviewed the prep and storage for each of the vegetables currently being grown at the farm….

….and I made a few recipes – including a bok choy saute, watermelon and carrot top salad, massaged kale and kohlrabi salad, roasted root vegetables and organic veggie broth.

Judging by all the munching and the scarce leftovers at the end, I should say we had great success with these recipes!

Special thanks to everyone that participated,
Heather Swoap for helping chop veggies, set-up and take-down,
Melanie Harris for providing our venue,
and Jaclyn Schweitzer for helping collect the money and check people in.

Mini Chocolate Chip Oat Bites and a Giveaway!!

Appetizer, Dessert, Egg Free, Low Cal, Native Sun Recipe, Quick and Easy, Six Ingredients or Less, Snack, Vegetarian 10 Responses »

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.

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.

Watermelon Radish and Carrot Top Salad

Appetizer, Egg Free, Low Cal, Quick and Easy, Raw, Side Dish, Snack 5 Responses »

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

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.

Sweet Citrus Barley with Pistachios

Appetizer, Breakfast, Dairy Free, Dessert, Egg Free, Lighter Fare, Low Cal, Native Sun Recipe, Quick and Easy, Side Dish, Six Ingredients or Less, Snack, Soy Free, Vegan, Vegetarian 4 Responses »

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 %
Manganese 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.

Simple Lemon Garlic Green Beans with Crispy Onions

Appetizer, Articles and Reading, Dairy Free, Egg Free, Gluten Free, Lighter Fare, Low Cal, Native Sun Recipe, Quick and Easy, Side Dish, Six Ingredients or Less, Soy Free, Tips, Vegan, Vegetarian No Responses »

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.

Newly vegan and don’t know what to make this Thanksgiving? Try my Vegan Thanksgiving Bean Burger

Dairy Free, Egg Free, Gluten Free, High Protein, Kid Friendly, Low Cal, Native Sun Recipe, Quick and Easy, Six Ingredients or Less, Soy Free, Vegan, Vegetarian 9 Responses »

Nov 172012

Going into a holiday as a new vegetarian or vegan can be very disconcerting. Especially when your family believes you have lost your mind.

(Insert eye roll here.)

NOW what are we going to feed her?

I’m sure she will be over all this nonsense in a month.

Sigh

Thanksgiving Bean Burger

Little did they know it would stick. And I don’t miss it one bit. In fact, all of my alternatives are so easy and delish that I prefer them to some dried out old piece of meat. This year I’m making roasted sweet potatoes and onions, mashed cauliflower and maybe a salad.

For purposes of testing the recipe though, I just threw on a side of edamame. Let the eye rolling ensue.

These burgers are moist, have all those Thanksgiving-y flavors of thyme and sage and a touch of sweetness from the sweet-tart cranberry sauce….the PERFECT topping to blend with the flavor of the burger and the baked onion rings give it a nice crunch. It sort of reminds me of the crispy onions some people put on their green bean casserole.

So when your family is cooking their bird for hours upon hours it is your turn to return the eye roll and make these burgers in just a few minutes.

Thanksgiving Bean Burgers

Thanksgiving Bean Burger

Serves 4
Vegan, Gluten Free
Printable Recipe

Ingredients

2 cups cooked white beans, such as butter beans or great northern
1/3 cup rolled oatmeal, (Millers Grain)
1 tsp poultry seasoning (salt free)
1/4 tsp salt
1 rounded tbsp mustard

Optional
8 Frozen breaded onion rings, (Alexia)
1 cup Whole cranberry sauce, (Pacific Foods)**
2 Thin bun, (Ozery Baker, 100 calorie)

Directions

1. Cook onion rings to package directions, if using.

2. Preheat broiler to high. Process the oatmeal to a powder with a Magic Bullet or blender. Mash beans and oats together and add seasoning, salt and mustard in a medium bowl; divide into four; shape into burgers by hand. Spray burgers with cooking spray, place on baking sheet and broil about 5 minutes per side or until browned.

3. Toast thin buns and top half with one burger; spoon 2 Tbsp cranberry sauce over each burger and top with 2 onion rings.

***FOR GLUTEN FREE DO NOT USE BUN OR ONION RINGS AND USE GLUTEN FREE ROLLED OATS.

Nutrition Facts – Burger only
4 Servings
Amount Per Serving

Calories 184.4
Total Fat 0.9 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.2 g
Cholesterol 0.0 mg
Sodium 174.5 mg
Potassium 597.3 mg
Total Carbohydrate 33.8 g
Dietary Fiber 6.9 g
Sugars 0.2 g
Protein 10.3 g

Vitamin A 3.2 %
Vitamin B-12 0.0 %
Vitamin B-6 5.2 %
Vitamin C 0.1 %
Vitamin D 0.0 %
Vitamin E 0.0 %
Calcium 9.9 %
Copper 15.4 %
Folate 21.4 %
Iron 24.0 %
Magnesium 16.9 %
Manganese 35.0 %
Niacin 0.8 %
Pantothenic Acid 2.4 %
Phosphorus 12.0 %
Riboflavin 3.2 %
Selenium 3.0 %
Thiamin 10.0 %
Zinc 9.9 %

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

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.

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