Nov 132013
 

 A seasonal take on classic flavors - Black Bean and Pumpkin Enchilada Bake made with bonus recipe ~ Chunky Enchilada Mole Sauce.  This bake has a perfect balance of spice and a hint of seasonal pumpkin – without the heat!

Black Bean and Pumpkin Enchilada Bake

Black Bean and Pumpkin Enchilada Bake

Before I get to this delicious recipe I’ll share a few snapshots from VegFest last weekend! What an amazing event to bring together like-minded people from the community who are concerned about animals, the earth and people.

VegFest 2013

VegFest 2013

I loved this photo when I walked by.  It was so captivating that I had to stop and snap a few photos of it.  I think that when it comes to birds we think of as food, we forget that they are living beings.  The interesting thing is that if someone sees and injured bird on the road or baby duckling there tends to be so much concern and care – but when it comes to chickens or turkeys that we consider food that same sentiment isn’t there. Many chickens and turkeys in the commercial farming industry are de-beaked without anesthetic to prevent them from pecking other birds, their own feathers or vents out of stress and boredom.  That would be like taking that baby duckling and cutting half her beak off. I can’t imagine!

VegFest 2013

VegFest 2013

VegFest 2013

VegFest 2013

There were fabulous crafts for kids.  Here they are using sticks and native oyster shells along with string to make beautiful and creative mobiles.

VegFest 2013

VegFest 2013

A few of the vendors present were Corner Taco

VegFest 2013

VegFest 2013

Sally Ann Designs – handmade local fashion

VegFest 2013

VegFest 2013

dig foods…

VegFest 2013

VegFest 2013

VegFest 2013

VegFest 2013

…very cute animals roaming about…

VegFest 2013

VegFest 2013

…and where I parked myself all afternoon…Native Sun!
Here you see one of the crew having a serious conversation with a seahorse.

VegFest 2013

VegFest 2013

I was there representing Native Sun  as both a customer and partner to help where needed, give out coupons and recipe cards, meet people and chat!

We had two kinds of vegan tacos for people to try – a mushroom based Carnitas style with BBQ sauce and a spice Sriracha style with an artichoke base. People voted on their favorite and the winner is going to be on the menu at Native Sun.

VegFest 2013

VegFest 2013

 Now before I move ahead with the recipe I’ll share my favorite experience of the day – getting to meet this cute little piglet! With her soft fuzzy head and velvety nose she brought a smile to everyone’s face and melted every heart around her!

Cutest Piglet Ever at VegFest 2013

Cutest Piglet Ever at VegFest 2013

Cutest Piglet Ever at VegFest 2013

Cutest Piglet Ever at VegFest 2013

Cutest Piglet Ever at VegFest 2013

Cutest Piglet Ever at VegFest 2013

And the winning taco was the Carnitas style taco!

VegFest 2013

VegFest 2013

On to the recipe…..now don’t let the ingredient list scare you. You most likely have the majority of these ingredients at home if you are someone that enjoys flavors like garlic, cumin and chili – and of course, my secret weapon is mustard! I love a nice course-ground, prepared mustard to add a bit of acid to finish my dish.

Tip: Keep in mind that when tasting a dish and wondering what it is missing – it is usually acid.  Some examples are a squeeze of fresh lemon, vinegar of all kinds, lime juice and mustard. Mustard is prepared with vinegar so not only does it add flavor, it adds that tiny bit of sour to balance out the flavor.

Seasonal Black Bean and Pumpkin Enchilada Bake

Seasonal Black Bean and Pumpkin Enchilada Bake

My suggestion is to make the enchilada sauce ahead of time and double the recipe if you want freeze some to have on hand for next time or to make another dish.

Seasonal Black Bean and Pumpkin Enchilada Bake

Seasonal Black Bean and Pumpkin Enchilada Bake

Seasonal Black Bean and Pumpkin Enchilada Bake

Serves 9
Vegan, Gluten Free
Printable Recipe

Grocery List

Black Bean and Pumpkin Enchilada Bake Ingredients

1 recipe Chunky Enchilada Mole Sauce or two cups prepared enchilada sauce**
1 Tbsp oil (or broth for fat free)
1 onion, chopped
3 cloves garlic, minced
2 cups chopped sweet potato
1 tsp cumin
1 1/2 Tbsp chili powder
1/4 to 1/2 tsp salt (to taste) & fresh ground pepper
1 cup corn kernels
1 1/2 cups cooked black beans or 1 can low sodium black beans, drained and rinsed
1 cup water
3/4 cup canned pureed pumpkin
1 tsp prepared mustard
5 tortillas (I used Food for Life Gluten Free), cut into strips
1 cup non dairy cheese, I used Daiya Pepper Jack

Directions for Black Bean Pumpkin Enchilada Bake

1. Heat 1 Tbsp oil or broth in a large pot over medium high heat; add onion and saute until translucent, about five minutes; add garlic and saute an additional minute; add sweet potato, cumin, chili powder, salt and pepper and cook 10 minutes or until potatoes are beginning to soften; stir in corn, black beans, water, pureed pumpkin and mustard; cover, reduce heat and simmer about 2o minutes.

2. Preheat oven to 375F. Layer 1/2 cup enchilada sauce on bottom of baking dish; top with 1 layer of tortilla and 1/2 black beans and pumpkin mixture; repeat; end with 1 layer of tortilla, remaining 1 cup sauce and 1 cup cheese; cover and bake 15 minutes or until heated through.

Chunky Enchilada Mole Sauce

Chunky Enchilada Mole Sauce

Chunky Enchilada Mole Sauce

Makes 1 recipe
Vegan, Gluten Free
Printable Recipe

**Chunky Enchilada Mole Sauce Ingredients

3 Tbsp chili powder
2 Tbsp gluten free flour (I used chickpea flour)
1 Tbsp raw cacao powder or baking cocoa
1 Tbsp garlic powder
1/2 Tbsp prepared mustard
1/2 Tbsp onion powder
1 tsp oregano
1 tsp cumin
1/2 tsp salt
1 can diced tomatoes
1 1/2 cups low sodium vegetable broth

Directions for Chunky Enchilada Mole Sauce

1. Heat a straight sided skillet over medium – high heat; add all ingredients; cook for 20 minutes or until well combined.

 Enchilada Bake Nutrition Facts (Including Enchilada Sauce)
9 Servings

Amount Per Serving 

Calories 247.2 (including olive oil – without 233 cals)
Total Fat 6.9 g (including olive oil – without 5.4 grams fat)
Saturated Fat 1.3 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 1.4 g
Cholesterol 0.0 mg
Sodium 585.9 mg
Potassium 503.0 mg
Total Carbohydrate 39.9 g
Dietary Fiber 8.3 g
Sugars 3.5 g
Protein 7.2 g

Vitamin A 74.2 %
Vitamin B-12 0.0 %
Vitamin B-6 19.6 %
Vitamin C 18.5 %
Vitamin D 0.0 %
Vitamin E 2.1 %
Calcium 4.9 %
Copper 11.1 %
Folate 16.0 %
Iron 14.3 %
Magnesium 17.0 %
Manganese 18.2 %
Niacin 10.8 %
Pantothenic Acid 6.3 %
Phosphorus 15.4 %
Riboflavin 4.3 %
Selenium 2.1 %
Thiamin 15.4 %
Zinc 6.9 %

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

Chunky Enchilada Mole Sauce (whole recipe)
Nutrition Facts  
1 Serving
Amount Per Serving

Calories 284.9
Total Fat 5.0 g
Saturated Fat 1.2 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 1.1 g
Cholesterol 0.0 mg
Sodium 2,447.4 mg
Potassium 1,290.9 mg
Total Carbohydrate 53.3 g
Dietary Fiber 16.1 g
Sugars 16.9 g
Protein 9.5 g

Vitamin A 165.7 %
Vitamin B-12 0.0 %
Vitamin B-6 56.8 %
Vitamin C 88.6 %
Vitamin D 0.0 %
Vitamin E 1.4 %
Calcium 21.2 %
Copper 29.1 %
Folate 8.4 %
Iron 37.8 %
Magnesium 19.9 %
Manganese 41.2 %
Niacin 10.3 %
Pantothenic Acid 0.1 %
Phosphorus 16.4 %
Riboflavin 12.4 %
Selenium 7.8 %
Thiamin 9.3 %
Zinc 9.3 %

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

 

 Posted by at 3:24 pm
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.

Aug 082013
 

I confess.

Dilled Chickpea Salad

Dilled Chickpea Salad

I miss tuna fish sandwiches and chicken salad – but substituting chickpeas with the same flavors is just as satisfying on a plant based diet! I love that clean and fresh taste of dill – so distinctive – paired with nuts or seeds.

Dilled Chickpea Salad

Dilled Chickpea Salad

As soon as I saw this recipe from my friend Alissa I knew exactly how I was going to use the Nasoya vegan whipped spread called Nayonaise I was asked to review. A little goes a long way in this recipe. I enjoyed the tangy flavor with just a hint of lemon and the mild seasonings of turmeric, paprika and garlic. Thanks Nasoya!

This versatile salad is perfect as an appetizer, quick lunch or over greens for a complete and satisfying meal.

If you are on a plant based diet are there any recipes you miss?  Have you been able to recreate them in a satisfying way?

Dilled Chickpea Salad

Dilled Chickpea Salad

Dilled Chickpea Salad

Inspired by Connoisseurus Veg 
Serves 2 dinner portion or 4 appetizer portion
Vegan, Gluten Free
Printable Recipe
**On sale now at Native Sun Natural Food Stores August 7 – September 6, 2013

Ingredients

2 cups cooked garbanzo beans/chickpeas** (or 1 14.5 oz can will work too)
2 Tbsp chopped onion
1 Tbsp black and/or white sesame seeds
1 Tbsp chopped fresh dill
2 Tbsp whipped Nayonaise
1 Tbsp sunflower seeds**
1/8 tsp coarse grind sea salt

Directions

1. Mix all ingredients in a medium bowl; crush chickpeas a bit with a fork.

Nutrition Facts
4 Servings
Amount Per Serving 

Calories 195.4
Total Fat 7.6 g
Saturated Fat 0.9 g
Polyunsaturated Fat 4.3 g
Monounsaturated Fat 1.9 g
Cholesterol 0.0 mg
Sodium 404.2 mg
Potassium 254.9 mg
Total Carbohydrate 26.3 g
Dietary Fiber 5.6 g
Sugars 0.2 g
Protein 7.4 g

Vitamin A 0.9 %
Vitamin B-12 0.0 %
Vitamin B-6 28.3 %
Vitamin C 7.4 %
Vitamin D 0.0 %
Vitamin E 18.0 %
Calcium 6.1 %
Copper 20.1 %
Folate 22.2 %
Iron 11.2 %
Magnesium 11.8 %
Manganese 41.7 %
Niacin 3.8 %
Pantothenic Acid 8.1 %
Phosphorus 19.0 %
Riboflavin 3.4 %
Selenium 12.4 %
Thiamin 3.8 %
Zinc 11.0 %

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

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!

Jul 182013
 

 True or False – you will save money if you make it from scratch.

True. Sort of.

Kale Spa Salad

Kale Spa Salad

I think back to my days before children, when I could gallivant about the city going to weekly wine tastings and dinners.  I was young, professional and thought I was hot stuff.  Several co-workers and I would leave work on each fine Thursday, drive to the Grotto Wine Bar in San Marco to nosh on appetizers and drink wine; afterwards we would head to Pom’s Bistro (which sadly is no longer there) and I would order the Pad Thai- damn good Pad Thai at that. I can’t say I’ve had better since. But…it was expensive at $18 dollars.  I was sure I could make it at home cheaper.

So I went and bought all the ingredients, many I would most likely not use very often……to the tune of $40!  I spent about two hours getting all the ingredients measured out, cooking it and plating….and for the grand finale….the taste testing.

It was ok at best. Ug!

I learned an important lesson though.  Sometimes it is cheaper and less work to simply buy a smaller portion of a pre-made item and can be just as healthy as from scratch with just a few tweaks.

The key is to read the INGREDIENTS on the pre-made item. If there are 300 ingredients, or you have no idea what the ingredient is, run for the hills.

Kale Spa Salad

Kale Spa Salad

The pad thai experience all came back to me when I returned home armed with groceries from Native Sun including kale, some green onions, red onion and a cup or so of their premade Kombucha Spa Salad.
[edamame, orzo, peaches, strawberries, carrots, yellow peppers, kombucha, olive oil, OJ, scallions, ginger, agave, cider vinegar, dijon mustard, garlic]

Now how much would it have cost me to gather and prep the Kombucha Spa Salad?  Probably a lot for what my needs were. So I simply grabbed the fresh ingredients I had on hand and put those together, added some avocado for additional protein and threw the spa salad right on top – thereby making it a WOW salad that was both cheaper AND much faster!

Though you may not have the Kombucha spa salad available to you – is there a local restaurant in your area that carries anything pre-made like this?  You can purchase that and use it the same way I did here! Native Sun has LOTS of options and coming soon KyV Farm should be adding some pre-made options at next year’s CSA!

Kale Spa Salad

Kale Spa Salad

Kale Spa Salad

Serves 4
Vegan, Gluten free (If pre-made salad contains no gluten. This particular one does because of the orzo.)
Printable Recipe
**Ingredients on sale now at Native Sun Natural Food Market, July 7 through August 6, 2013

 Ingredients

1 bunch kale, detemmed, washed and torn into bite size pieces
1/4 red onion, sliced very thinly
1/3 cup balsamic vinaigrette (such as Annies**)
1 green onion, sliced**
Coarse sea salt & Fresh ground pepper, to taste
1 avocado, pit and skin removed and chopped
1 cup Kombucha Spa Salad (or premade salad of choice)

Directions

1. Mix the kale and onion in a large bowl, top with dressing; massage dressing into kale to break down the fibers, about 2 minutes. Top with green onion, avocado and pre-made salad. Enjoy!

Nutrition Facts (Before adding the pre-made spa salad)
4 Servings
Amount Per Serving 

Calories 215.9
Total Fat 15.0 g
Saturated Fat 1.4 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 4.3 g
Cholesterol 0.0 mg
Sodium 144.4 mg
Potassium 722.0 mg
Total Carbohydrate 20.2 g
Dietary Fiber 7.5 g
Sugars 4.8 g
Protein 5.0 g

Vitamin A 532.5 %
Vitamin B-6 21.8 %
Vitamin C 143.5 %
Vitamin D 0.0 %
Vitamin E 11.4 %
Calcium 15.3 %
Copper 20.0 %
Folate 17.7 %
Iron 11.7 %
Magnesium 12.8 %
Manganese 46.3 %
Niacin 9.3 %
Pantothenic Acid 7.7 %
Phosphorus 9.0 %
Riboflavin 12.1 %
Selenium 3.1 %
Thiamin 10.1 %
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.
I hope you enjoy this spa salad made quick, easy and cheap!

 Posted by at 9:45 am  Tagged with:
Jun 162013
 

There are four reasons I choose Mila.

Chocolate Chia (Mila) Meal Replacement Bars

Chocolate Chia (Mila) Bars

WHY is it better?   A fair question.  Over the years, I have been approached with many various products – from skin care, to food, to pills and shakes and this is the only product I have chosen to support.

Quality.

We need to eat Omega 3′s, our bodies can not produce them.

There are so many benefits of Omega 3′s including:

Protection against:
heart disease
stroke
rheumatoid arthritis
inflammatory bowel disease
lupus
autism
depression, bipolar, eating disorders
joint degeneration
asthma
Many other diseases caused by inflammation (Google “Omega 3′s, any condition and medical studies” and you will see if Omega 3′s help that condition)

Chocolate Chip Mila Bars

Chocolate Chip Mila Bars

First let me back up and start with why I choose chia in the first place.

Fish Oil: I do not take fish oil pills because of several discoveries during my research over the years; the first being cancer-causing “fish oil lipid peroxidation“, secondly, contaminants such as PCB’s and mercury may be present and thirdly, the side effects such as gas, bloating, belching and diarrhea.  Fish oil is a man made supplement and I prefer to eat mostly whole raw foods because of the multiple benefits that come along with it – fiber, protein, calcium, vitamins and nutrients.

So that leaves me with plant based sources – chia and flax.

Flax: For the same reasons that people are scared of soy, flax is on my “consume less” list – flax is a phytoestrogen. Phytoestrogens can change the hormone balance in the body and there has been some evidence that it can promote the growth of cancer tumors. The jury is still out on whether high amounts of soy and flax can help or hurt, but I eat a fair amount of soy so I choose to limit the amount of flax I eat. Flax can also go rancid very quickly and many of the sources are genetically modified – therefore banned in several countries.

Mila vs other brands Chia: Chia grows best in climates along the equator with nutrient dense soil. Lifemax has connected with several farms in these regions and ensured they only grow organic, non-GMO seed.  As each harvested crop comes into the warehouse it is randomly sampled by independent laboratories to ensure that the quality of the seed is the same from scoop to scoop.  The various crops are blended together to guaranty the high amounts of fiber, Omega 3′s, protein etc. The seeds are then cleaned in a five step cleaning process housed in a facility that ensures there is no wheat or other contamination and therefore is certified gluten free, and finally the seeds are micro-sliced to ensure maximum absorption without damaging the contents of the seed.

Results from scientific study from the North Carolina Research Institute on Mila vs other brands of chia.
Results from scientific study from North Carolina Research Institute on absorption of micro sliced chia

After finding Mila I asked myself – how DO the other brands clean their chia seeds? Have you ever tried to clean a chia seed? They are about the size of the head of a pin, so the likelihood is high that most brands are not being as thoroughly cleaned for dirt, mold and salmonella.

Chocolate Chia (Mila) Bars

Chocolate Chia (Mila) Bars

I experienced the difference personally.

For years I ate organic chia until my mom’s neurology nurse practitioner sent me a month supply of Mila for my personal review. After eating it for three weeks I noticed better energy and better digestion and three months later won my battle with depression.
I have also seen the difference in my mom with her Multiple Sclerosis – she has much more energy and it helps keep her weight down, thereby making it easier to get around. There are so many stories I’ve come across from people that have been helped by this food that I can’t ignore the fact that it is different.

Chocolate Chia (Mila) Bars

Chocolate Chia (Mila) Bars

100% FAIR TRADE – this company gives back. This is one of my most favorite reasons! 

The small farmers that are taught to grow this organic seed are located in some of the most impoverished countries in the world.  Not only can they consume it for their nutritional benefit but also are given a way to make an income for their families though fair trade standards. Fair trade is so important for any product you consume.  These standards ensure ethical working conditions for the farmers, prohibit child labor and ensure sustainable farming practices.  This comes at a higher price – but is absolutely worth it.

Our long-term world vision is to educate families in villages to sustain themselves by teaching them to grow the healthiest whole, raw food. Our access to this extraordinary seed gives us the opportunity to affect the well-being of those around the world. Our goal is not only to change their health but also to create an economical infrastructure for the benefit of future generations.”

Genesis Pure gives people a way to not only get the food for free but to create a real asset for themselves and their family

I agree with my friend Mikaele at Green Your Spirit.  In today’s economic climate people are definitely looking for additional sources of income and this is a food that everyone from your grandmother to your children to your pets needs in their diet.  The reality is that most people are now at least aware of Omega 3′s but are not necessarily consuming what their body needs.  What a gift to be able to offer people!  I love the fact that I’m creating an asset for my daughter in the future.

The most that can be spent on Mila is $1.57 per serving  - preferred customer and distributors get it for less.   It is definitely worth it to me to spend the money on this blend.  Nutrition is the one thing I will not skimp on for myself and my family.  This is why I belong to KyV Farm, a organic, local farm share and why I shop at Native Sun.  I am willing to pay for the assurance that the food I’m putting into my body is quality.

To purchase a bag of Mila click here, then click shop and enter representative ID US11065661. $1.57 per serving.
If you try Mila and love it, join the wholesale membership club for $39 bucks and get the food for $1.43 per serving – along with 25% off all kinds of other products!
For details on joining the wholesale membership club, email me at chefdawn(at)hotmail.com.  

Chocolate Chia (Mila) Meal Replacement Bars

Chocolate Chia (Mila) Meal Replacement Bars

Chocolate Chip Chia (Mila) Meal Replacement Bars

Inspired by Wellness Mama
Serves 4
Vegan, Gluten Free
Printable Recipe

Ingredients

8 pitted Medjool dates
Rounded 1/8 tsp salt
1/2 cup Mila
3 Tbsp sunflower seed butter (or peanut butter)

Optional
2 Tbsp mini chocolate chips (I used Enjoy Life, vegan)
2 Tbsp roasted sunflower seeds

Directions

1. Place dates in a food processor and process into a paste; add salt, Mila and sunflower seed butter; mix by hand. (If needed add up to 1 additional Tbsp sunflower seed butter if mixture is too crumbly. This will adjust calorie content.) Mix in mini chocolate chips and sunflower seeds and form a large ball; press into a square shape and cut into four equal bars.

Nutrition Facts
4 Servings
Amount Per Serving 

Calories 256.8
Total Fat 14.5 g
Saturated Fat 2.3 g
Polyunsaturated Fat 5.3 g
Monounsaturated Fat 3.0 g
Cholesterol 0.0 mg
Sodium 125.3 mg
Potassium 198.9 mg
Total Carbohydrate 25.9 g
Dietary Fiber 8.4 g
Sugars 15.8 g
Protein 7.0 g

Vitamin B-6 1.4 %
Vitamin E 10.2 %
Calcium 9.8 %
Copper 11.1 %
Folate 0.8 %
Iron 11.1 %
Magnesium 11.2 %
Manganese 13.2 %
Niacin 5.6 %
Pantothenic Acid 1.0 %
Phosphorus 12.0 %
Riboflavin 0.6 %
Selenium 0.7 %
Thiamin 0.6 %
Zinc 4.1 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
I hope you enjoy these Chocolate Chip Chia (Mila) Meal Replacement Bars!

Jun 112013
 

Quinoa Florentine

Before I get to my Savory Quinoa Florentine recipe – I’ll share a tidbit I learned over my long 35 year life. ;)

Laura S Walker State Park

Laura S Walker State Park

Make the time to do the important things.  What are the important things?

Think about what means the  most to you. How would you feel if that thing was no longer there? Could you just get another one?

Ah – there is the key.  With material things, we can always get another one.  But the people and the experience can’t be replaced.

When people ask me why I love camping “in the dirt and bugs”, experience is why I love it.  In a hotel room, you most likely won’t be outside as much. You might do some sightseeing during the day, go back to the hotel and watch some TV as you get ready for dinner. But CAMPING gets you outside – getting to feel, hear and see nature. (As long as you aren’t in one of the converted buses with your satellite dish outside.) No electronics in sight.

Some of the best things about last weekend’s trip…..

Watching my friend Justine enjoying the sunset as her son fishes. Taking my daughter kayaking.
The stillness by the water in the morning.

Laura Walker State Park

Laura Walker State Park

Chatting by the fire as a cool breeze blows, sipping a glass of chilled chardonnay.

Laura Walker State Park

Laura Walker State Park

My daughter – so proud of her little camper.

Laura Walker State Park

Laura Walker State Park

Roasting the perfect marshmallow.

Laura Walker State Park

Laura Walker State Park

Quietly spending time with my mom.

Mom Laura Walker State Park

Mom Laura Walker State Park

The kids fishing for Lilly pads.

Fishing at Laura Walker

Fishing at Laura Walker

 One thing that struck me recently while cleaning out my dad’s office was that all these things – small mementos, things he collected, art work….he wasn’t able to take anything with him.  He’s moved on to another place and all he can take with him is love, his experiences and the journey.

I came across a quote in a book about “the dash” that fits perfectly.  The dash is that space between the date of someone’s birth and death.
“For it matters not how much we own; the cars or the house…the cash, what matters is how we live and love and how we spend our dash.  So think about this long and hard….are there things you’d like to change? For you never know how much time is left that can still be rearranged. If we could just slow down enough to consider what’s true and real, and always try to understand the way other people feel. And be less quick to anger, and show appreciation more, and love the people in our lives like we’ve never loved before. If we treat each other with respect, and more often wear a smile….Remembering that this special dash might only last a little while.” – Linda Ellis

Take the time to enjoy life.  Put the phone down.  Cook a meal that nourishes your body and soul.

Quinoa Florentine

Quinoa Florentine

I love cooking with quinoa because it is one nourishing food we can take the time to cook.  15 minutes is all – and a quick five of rest.

Quinoa Florentine

Quinoa Florentine

Quinoa is versatile, and can be dressed up or eaten simply on it’s own – with a bit of salt.

Quinoa Florentine

Quinoa Florentine

This quinoa Florentine is more of the dressed up version – but simply and elegantly – with tomatoes, onions, garlic and spinach; cooked just long enough to give the vegetables a nice sweet caramelization, adding the spinach at the last minute to quickly steam it down and save those important vitamins and minerals.

Quinoa Florentine

Quinoa Florentine

Quinoa Florentine

Serves 4 rounded 1-cup servings
Vegan, Gluten Free
Printable Recipe
**Items on sale now at Native Sun Natural Food Stores, June 7 through July 6, 2013

Ingredients

1 cup quinoa**
1 1/4 cup water or veggie broth
1 Tbsp extra virgin olive oil
1 pint cherry or grape tomatoes
1/4 tsp salt (plus extra, to taste)
1 onion, chopped
3 cloves garlic, chopped
2 Tbsp to 1/4 cup white wine
7 oz to 10 oz baby spinach

Directions

1. Heat 1 Tbsp olive oil in a large skillet over medium heat; add onion; cook 7 to 10 minutes or until translucent; add garlic, cook an additional 2 minutes.

2. Meanwhile, heat water or broth over high heat; rinse quinoa with a fine mesh strainer; add to boiling water or broth; reduce heat and cover. Cook 15 minutes; remove from heat; let sit an additional five minutes.

3. Add tomatoes and salt to onion mixture and 1 to 2 Tbsp white wine; cover and cook 20 minutes or until tomatoes burst; uncover cook an additional 5 minutes, adding additional wine as needed; add spinach, cover and cook 2 minutes, or until wilted; uncover and stir well.

4. Reserve 1/2 cup quinoa for later use; stir in spinach mixture; toss gently.

Nutrition Facts
4 Servings
Amount Per Serving 

Calories 181.5
Total Fat 5.5 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 2.5 g
Cholesterol 0.0 mg
Sodium 196.0 mg
Potassium 312.1 mg
Total Carbohydrate 26.9 g
Dietary Fiber 3.6 g
Sugars 1.0 g
Protein 6.4 g

Vitamin A 101.9 %
Vitamin B-6 6.6 %
Vitamin C 36.1 %
Vitamin E 7.1 %
Calcium 7.3 %
Copper 3.9 %
Folate 25.8 %
Iron 24.5 %
Magnesium 10.8 %
Manganese 27.5 %
Niacin 2.0 %
Pantothenic Acid 0.5 %
Phosphorus 3.1 %
Riboflavin 6.1 %
Selenium 1.2 %
Thiamin 3.1 %
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.
Enjoy this Savory Quinoa Florentine!

Apr 162013
 

Grilled Adobo Tofu and Veggies
Open your mind……

“Eat food. Not too much. Mostly plants.” ― Michael Pollan, In Defense of Food: An Eater’s Manifesto

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

“Many people know that animals around the world are treated badly, yet they turn their minds away.” - Ruby Roth, Vegan is Love

So I say…..open your mind to what is going on in factory farms. 

“Were the walls of our meat industry to become transparent, literally or even figuratively, we would not long continue to raise, kill, and eat animals the way we do.”
Michael Pollan, The Omnivore’s Dilemma: A Natural History of Four Meals
 

“I would NEVER.”  Some people say.
Never give up meat. Give up dairy. Eat tofu.

I do believe I heard that out of my husband’s mouth.

(But curiosity got the best of him.)

It looks like chicken.

“Hey! It’s pretty good!”

Score.

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

How did I manage to do this and WHY?

Let’s start with the why.

For the same reason I would pre-prep and pre-make dishes for my CSA….so folks would at least try it.  Even ONE meat and dairy free meal helps your body, the environment and, of course, the animals that were not eaten.

“But that’s the challenge — to change the system more than it changes you.”
Michael Pollan, The Omnivore’s Dilemma: A Natural History of Four Meals
Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

The HOW.

Tips on how to make tofu look like chicken.

Step 1: Press well.  Do this the day before you are going to eat it or at least a few hours in advance.  I LOVE my tofu xpress, or you can simply wrap the tofu in thick paper towels and a kitchen towel, place it between two plates and weight down the top plate with a very heavy book and/or soup cans.  If you are pressing it overnight, place in the fridge; if not, it is fine to leave on the counter.

Step 2: Cut around the entire tofu to remove any flat planes and edges – think chicken breast. Save all the little shreds to season and throw on a salad.

Step 3: Now cut the tofu into similarly sized but asymmetrical pieces.

Step 4: Run your knife along the flat planes making small downward cuts to shred the edges a bit and then throw the tofu in the marinade.  See the below video and I promise to get a better one soon! Stay tuned…..

(All these steps will also help the marinade seep in a bit better.)

Ever wondered how to disguise tofu? This very humorous, last minute (and shaky) video shows you how. 
Warning: The videographer was my 4 year old.

 Now that all the nuts and bolts are out of the way, let’s get down to the food.

The weather is getting warmer and people are ready to start grilling!  There is nothing like a nice crisp char on some veggies and a mouth-watering, marinated protein-of-choice (tempeh would be great too) - perfect with cool salsa and creamy avocado.  This whole concoction, nestled in a bed of aromatic-nutty cilantro and sunflower seed pesto, is a perfect medley of flavor, texture and temperature.

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto 

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sun Flower Seed Pesto  

 ___________________________________

Grilled Adobo Tofu and Veggies

Grilled Adobo Tofu and Veggies

 Grilled Adobo Tofu and Veggies

Serves 6
Vegan, Gluten Free
Printable Recipe
Tip: Press the tofu overnight and then marinate during the day.

Ingredients

1 block organic, extra firm tofu, pressed 1 hour to overnight
2 Tbsp + 2 tsp adobo seasoning
1 Tbsp + 2 tsp olive oil
2 fresh zucchini, sliced
1 onion, quartered and cut into chunks
5oz button mushrooms

Adobo Seasoning Recipe
Notes: You will definitely have left over.
This step can be skipped by purchasing pre-mixed adobo seasoning.
2 tsp each; garlic powder, black pepper, onion powder, cumin, dried oregano
1 tsp chili powder
1 Tbsp paprika
2 Tbsp salt

Directions

1. Mix 2 Tbsp adobo seasoning and 1 Tbsp olive oil in a large bowl; cut tofu into chunks (see tip on how to make tofu look like chicken) and add to bowl; toss to coat and set aside for at least an hour or the day.

2. Preheat grill to medium high; season the vegetables with remaining 2 tsp adobo seasoning and 2 tsp olive oil; toss to coat.

3. Thread veggies and tofu onto skewers in an alternating pattern; spray with organic, non-stick spray.

4. Grill until nice char marks appear and vegetables are soft but not mushy; 5-10 minutes on one side and 5 or so minutes on the next.

Full Nutrition Info

Fresh Citrus Salsa

Fresh Citrus Salsa

Fresh Citrus Salsa

Serves 6
Vegan, Gluten Free
Printable Recipe

Ingredients

2 tomatoes, chopped
1 navel orange, peeled and chopped
1/4 red onion, chopped
Juice 1 lime
1 avocado, seeded and chopped
1/4 cup cilantro, chopped
Dash coarse sea salt

Directions

1. Mix all ingredients in a medium bowl.

Full Nutrition Info

Cilantro Sunflower Seed Pesto

Cilantro Sunflower Seed Pesto

Cilantro Sunflower Seed Pesto

Serves 6
Vegan, Gluten Free
Printable Recipe

Ingredients

1 cup fresh cilantro
1 Tbsp chopped onion
2 Tbsp olive oil
1/2 cup roasted sunflower seeds
1/8 – 1/4 tsp coarse sea salt (depending on taste)
1/4 cup water

Directions

1. Mix all ingredients in Magic Bullet or blender.

!Full Nutrition Info

Enjoy this grilled Adobo Tofu and Veggies

Apr 122013
 

  “What….is the number one reason people don’t join a CSA?” Francisco, the owner of KyV Farm asked me with eyebrows raised and eyes wide, waiting for my answer…..

Sloppy Joe with Tempeh and Black Beans

Sloppy Joe with Tempeh and Black Beans

 “UM….because they haven’t heard of one?”

 “No! Because people want convenience!”

Dang. I missed that one.

Francisco likes to quiz me on farm trivia. I had already correctly answered the last question of, “What is the first thing you do when you start a business?”  The answer is to tell people about it – market, start a facebook page, get a website.  I was very proud of myself for answering that one correctly.

Sloppy Joe with Tempeh and Black Beans

Sloppy Joe with Tempeh and Black Beans

Hmm….that is true. People want and need convenience nowadays. I know I do. Working full time, blogging, running a business and writing recipes for Native Sun and KyV on top of making sure I spend time with my family means I’m a super busy person.  I wish I could make everything from absolute raw and basic ingredients and spend my time writing witty repartee and creating unique and creative photos but hey, I’m happy with what I can do at this point and I give myself a break with having to do semi-homemade recipes.  The one thing I refuse to skimp on  is the veggies. I want fresh, local and organic and I want to know my farmer.

Sloppy Joe with Tempeh and Black Beans

Sloppy Joe with Tempeh and Black Beans

Do you agree that the reason most people don’t join a CSA is because of the convenience factor? 

I’d love to hear from you, my readers!

What would make you want to join a CSA?

What if the veggies were already prepped and ready to eat?
How much more would you pay for that convenience? 
What if a bunch of organic kale was $3, would you pay $4 to have it washed and prepped?

What if you could buy the veggies from the farm in a “salad kit” like from your grocery so you only had to throw on the dressing?  I would probably pay $6 for the entire head of kale and extra veggies thrown in, all prepped and ready to go.

How about ready-made meals?

How awesome would it be to have some vegetarian/vegan options made with organic farm vegetables!  Would you pay $20 for a family of four?

Sloppy Joe with Tempeh and Black Beans

Sloppy Joe with Tempeh and Black Beans

There are so many things I love about my CSA that I just got used to making the trip every other week to visit the farm to pick up my veggies and began enjoying the prep work but some pre-made items WOULD be fabulous for those nights I really don’t have the time. Last night, for instance……I didn’t get home until 7:15.  Thank goodness I had grabbed a gorgeous garlic bread from the farm (pictured in these photos) and already had some of their tender lettuce and Vidalia Valley vinaigrette on hand. 

Sloppy Joe with Tempeh and Black Beans

Sloppy Joe with Tempeh and Black Beans

 A recent post on My New Roots about a tempeh sandwich popped into my head.  I decided to do a quick, kid-friendly version of Sarah’s recipe….Sloppy Joes!  I found a basic Sloppy Joe recipe on All Recipes, added a bit of love to that, and voila! It was DELICIOUS!  A little spicy, a little sweet, nice and rich from the tomatoes.  I got a good bit of char on tempeh and when paired with that toasted bread…. divine.

Swoon.

Sloppy Joes with Tempeh and Black Beans

Sloppy Joes with Tempeh and Black Beans

 Sloppy Joes with Tempeh and Black Beans

Inspired by My New Roots and All Recipes
Serves 4
Vegan, Gluten Free Option
Printable Recipe

Ingredients

1 Tbsp olive oil, divided
1/2 onion, chopped, KyV Farm
1 14.5oz can fire roasted, diced tomatoes
1/3 cup organic ketchup
2 tsp mustard
2 tsp each onion powder and garlic powder
1/4 tsp salt
3 tsp agave (or brown sugar if you have it)
3 dashes hot sauce (I used Cholula)
1 tsp cider vinegar
1 8oz (226 grams) pkg tempeh (Lightlife)
1/2 cup cooked black beans
8 slices fresh garlic bread, KyV Farm (For gluten free I like Pamela’s GF  Bread Mix – herb option)

Directions

1. Heat 1/2 tbsp olive oil in a large skillet over medium high heat; add onion and cook until translucent, about 3 minutes; reduce heat and add tomatoes; stir well and simmer, about 3 minutes.  Meanwhile in a medium bowl mix ketchup, mustard, onion and garlic powder, agave, salt, hot sauce and cider vinegar; stir well and add to skillet with onions and tomatoes; cook down about 3 minutes; spoon mixture back into bowl.

2. Heat 1/2 tbsp olive oil in same skillet over medium high heat; break up tempeh well and add to heated skillet; let brown on first side, about 5 minutes (or until browned), stir and add black beans; cook an additional 3 minutes. Stir in sauce mixture; add up to 1/2 cup water as needed to loosen mixture.

Nutrition Facts (without bread)
4 Servings
Amount Per Serving 

Calories 226.3
Total Fat 9.7 g
Saturated Fat 1.8 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 4.3 g
Cholesterol 0.0 mg
Sodium 521.0 mg
Potassium 476.6 mg
Total Carbohydrate 22.2 g
Dietary Fiber 3.0 g
Sugars 8.2 g
Protein 13.5 g

Vitamin A 7.6 %
Vitamin B-12 0.8 %
Vitamin B-6 9.9 %
Vitamin C 17.4 %
Vitamin D 0.0 %
Vitamin E 2.5 %
Calcium 8.9 %
Copper 21.2 %
Folate 13.0 %
Iron 11.9 %
Magnesium 16.5 %
Manganese 44.2 %
Niacin 8.3 %
Pantothenic Acid 2.5 %
Phosphorus 19.7 %
Riboflavin 13.1 %
Selenium 2.3 %
Thiamin 7.7 %
Zinc 6.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Enjoy my Quick and Easy Sloppy Joes with Tempeh and Black Beans!

Apr 092013
 
Roasted Cabbage

Roasted Cabbage

 There is one vegetable that always stumps me. I ask people what they do with it and they almost always say make slaw.

 A few times I went ahead and made it – usually an Asian version with the gigantic napa cabbage from my organic CSA Farm Share, KyV farm, and ended up with about 30 cups of slaw that I had to eat myself since my family isn’t a fan.

I still am “slaw’d out” from the experience.

This time I did my homework. I checked google, Pinterest, Foodgawker, Finding Vegan and other bloggers for inspiration but nothing was hitting me.

Roasted Cabbage with Sun Dried Tomato

Roasted Cabbage with Sun Dried Tomato

What’s a girl to do with a HUGE head of cabbage and no inspiration?  Get back to basics. That seems to be what I do best.  Garlic, onions, and kicky sun dried tomatoes. Isn’t everything better with sun dried tomato?

Cabbage is such a versatile vegetable – it can be roasted, grilled, eaten raw or steamed.  Steaming, according to one of my favorite resources, Worlds Healthiest Foods, is the best way to eat it – unlocking it’s cholesterol lowering benefits – but roasting is still good (and sure tastes good.) Cabbage is also a powerful cancer fighter and as an added bonus there is lots of Vitamins K and C.

Need more reasons to eat cabbage? If you try it with caramelized onions it’s a great flavor sub for roasted potatoes and onions with a much lower carb count.  The cabbage cooks down and gives a nice sweet flavor that goes nicely with caramelized onions and the roasted tofu.  The benefit of the tofu is the added calcium and high plant based protein content but feel free to sub any protein you like here – when cubed, it should be sufficiently cooked in the same time frame as the pressed tofu.

Roasted Cabbage with Sun Dried Tomatoes

Roasted Cabbage with Sun Dried Tomatoes

 Roasted Cabbage with Caramelized Onions and Sun Dried Tomatoes

Serves 4
Vegan, Gluten Free
Printable Recipe
**Cabbage from KyV Farm

Ingredients

1/2 Tbsp oil of choice
1 block organic tofu extra firm, pressed
1/2 head cabbage, rough chopped**
1 onion, rough chopped
3 cloves garlic, chopped
1 tsp garlic powder
1 tsp onion powder
1/4 - 1/3 tsp coarse sea salt
Fresh ground pepper
1/2 cup chopped sun dried tomatoes, packed in oil

Directions

1. Preheat oven to 350F.  Spray two baking sheets with non-stick spray so that all the veggies and tofu can be evenly laid out and spaced. Mix all ingredients except tomatoes in a large bowl and toss to coat evenly. Spread over two pans; place in oven for 40 minutes or until onions are caramelized and tofu toasted.

2. Taste cabbage mixture and re-season as needed. Divide onto four plates and top each with 2 Tbsp sun dried tomatoes.

Nutrition Facts
4 Servings
Amount Per Serving 

Calories 198.5
Total Fat 9.4 g
Saturated Fat 1.3 g
Polyunsaturated Fat 4.4 g
Monounsaturated Fat 2.9 g
Cholesterol 0.0 mg
Sodium 327.9 mg
Potassium 831.3 mg
Total Carbohydrate 18.5 g
Dietary Fiber 5.5 g
Sugars 3.5 g
Protein 15.7 g

Vitamin A 5.6 %
Vitamin B-6 15.4 %
Vitamin C 93.5 %
Vitamin E 2.0 %
Calcium 21.0 %
Copper 18.2 %
Folate 26.9 %
Iron 20.1 %
Magnesium 30.4 %
Manganese 76.6 %
Niacin 7.6 %
Pantothenic Acid 4.7 %
Phosphorus 26.1 %
Riboflavin 9.0 %
Selenium 21.8 %
Thiamin 12.6 %
Zinc 12.0 %

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