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.

What if…… and a Recipe For a Sweet and Salty Broccoli, Carrot and Tofu Stir Fry

Articles and Reading, Dairy Free, Egg Free, Main Meal, Quick and Easy, Six Ingredients or Less, Vegan, Vegetarian 2 Responses »

Jan 092013

A reflection on the importance of treating with food instead of medicine…….

CSA – Brussels, Broccoli, Carrots and Tomato

By now we have all figured out that the world didn’t end in December because we are all still here. But all that talk about the world ending got people talking. What if…..

Story in In-Style this month – Sandra Lee lived through the Super Storm

There WAS an emergency - a flu pandemic, a hurricane, terrorist attack, nuclear bomb….

Tofu Stir Fry

I’ll share a little known fact about me – I graduated with a sociology degree so I love the study of people and especially what would happen in an extreme disaster. I just finished a thought provoking book called One Second After by William R Forstchen. The setting is in North Carolina and the US is struck by an EMP, or electro magnetic pulse – this documented scenario can happen from a solar flare, but in this case, a nuclear device was detonated in the atmosphere high above the US – so there is no risk of radiation, but it fries all electronics and computers. In the book, the main character, John, is simply going about his day when he hears his daughter’s CD player stop playing music and the fan slowly stops turning. That is it. Next they realize the noise from the highway has stopped. All electronics with computer chips stop working. This sounds not too bad right?

Think about this. No one knows what happened because all communication is cut off. Everyone was waiting to find out what happened and what to do. If this happened – phones and radios don’t work so there is no communication, ATMs and banks are useless, cars stop working, pace makers stop, back-up generators and the computers at drug stores and super markets are dead and there is no way to truck the food, medicine and supplies that communities now rely on for daily deliveries. The people stranded on the highway, just driving through the area don’t know what is going on. Many of them need medications and food so they must walk into the nearest town – there are people that are so out of shape and unhealthy, they CAN’T walk for miles, some that make it to the pharmacy can’t get their meds because there is no access to the money on their check cards or their records.

For anyone on pharmaceuticals such as statins or other heart medication that could have been considerably helped through diet and exercise – in the book, they don’t make it. They can’t get access to the medications that they would normally simply buy when they needed it. People get cuts or ear infections – there are no antibiotics, so these minor injuries result in catastrophic infections. Any meds that needed to be refrigerated also degrade such as anyone with insulin dependence. How long could this loss of electronics affect us? Months or even years.

Also, consider this. In the past most humans had skills and trades. They were carpenters, farmers, seamstresses and blacksmiths….they had something they could barter with. Maybe some wool in exchange for food. Clothing in exchange for some tools.

How many of us in the US can grow our own food now? (Francisco and Vivian at my CSA, KYV Farm would have LOTS of new friends.) Sew? Cook? Do carpentry? Many people drive somewhere in our cars, sit all day on computers, drive home, go through the drive through, sit on the couch, watch TV, check facebook etc. What if we were at work when this happened? Do you have a crisis plan for your, your family and your children if communication is cut off?

Tofu Stir Fry

At home, is there anything in your pantry you could eat if you didn’t have access to the grocery store? I’m not talking a package of Doritos. I’m talking FOOD. Rice. Beans. Nut butters. Cans of veggies and fruit. Things that would keep in any disaster and would store without refrigeration. Meats and dairy will not keep (unless you count spam but that isn’t really food, ha!). How about a way to get fresh water? If the electronics stopped working, my well wouldn’t work. How would I get fresh water to drink, bathe and flush the commode?

Lots of Dry Beans

I’m not trying to worry or upset you but I am trying to get you to THINK of what you would do in different situations because when I started thinking about it – I realized I’d be in big trouble. I’m not saying I’m now a Doomsday Prepper but I do have a plan in case of disaster, a bit of extra rice and beans in the pantry, a water bottle used for hiking that filters water, and I called to get an extra bottle of my yellow Lab, Tally’s phenobarbital we use to treat her seizures. SIMPLE!

Organized Dry Goods – Grains and Beans Etc.Stored in Recycled Glass Containers

What else can you do? Take care of any ailments you can through FOOD instead of medicine. Start eating healthier and exercising. (I, of course, have to share info about my favorite super-food, Mila. Not only is it shelf stable, you could eat it in a disaster. This whole, raw food is what the Indians of the Copper Canyon ate on their long runs in the book born to run.) Especially those of you that are nurses and doctors. You have skills that are invaluable in daily life – in an emergency you would be even more valuable. You spend your days caring for others, please don’t forget to take care of yourselves!

I’m so thankful that we have found a way to treat my daughter’s horrendous food allergies of wheat, eggs, dairy, peanuts, cod, red 40 and more through a healthy, whole foods diet. I used to have to get $300 tubes of steroid creams more than MONTHLY. I’m also thankful that my family doesn’t need heart, cholesterol, blood pressure or anti-depressant medication – we have taken care of what we can by eating healthy and exercising, but my mom has Multiple Sclerosis and uses an injectable drug called Beta Seron. What would she do in an emergency? Definitely food for thought. Americans tend to take so much for granted, myself included, but I’m becoming more aware. Water. Food. Medicine. Washing machines. Toilet paper. Dry clothing. Toothpaste. Antibiotics. Vaccines. All these things are trucked in daily – especially in inner cities.

So many disasters already do happen and the populations in those areas would be so much better off with just a LITTLE preparedness; so I implore you to ask yourself….what if?

Just think – if you have some shelf stable tofu and some gardening skills you could make this. No gardening skills? Talk to an organic farmer and see how they do it. EASY, sweet, salty and nutty – my whole family loved this. I used sun butter because my daughter has lots of food allergies so she could enjoy it as well. As much as I didn’t feel like cooking when I got home, this was so simple to throw together in about ten minutes!

Tell me – have any preparations been made for an emergency or disaster? What would you do if you didn’t have access to any electronics?

Sweet and Salty Tofu Stir Fry

Sweet and Salty Broccoli, Carrot and Tofu Stir Fry

Serves 4
Printable Recipe
Vegan, Gluten Free, Oil Free

Ingredients

1 block tofu, pressed
1 head broccoli, chopped (from KyV Farm)
3 carrots, chopped (from KyV Farm)
2 Tbsp Sunflower seed butter (or any nut butter you choose)
2 Tbsp agave
1 Tbsp wheat free Tamari

Optional

Red pepper flakes

Directions

1. Heat 1 Tbsp water in a wok over medium high heat; cube tofu and add, browning on two sides, about three minutes, adding 1 tsp water as needed to prevent sticking; remove from heat and set aside.

2. Heat a second Tbsp water in wok add vegetables; stir constantly until tender crisp, again adding 1 tsp water as needed to prevent sticking; about 3 to 5 minutes.

3. Add tofu back to wok and reduce heat. Mix sunflower seed butter, agave and tamari in a small bowl; add to tofu mixture and toss to coat; serve with red pepper flakes if desired.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 233.2
Total Fat 11.7 g
Saturated Fat 1.6 g
Polyunsaturated Fat 5.8 g
Monounsaturated Fat 3.6 g
Cholesterol 0.0 mg
Sodium 365.3 mg
Potassium 801.1 mg
Total Carbohydrate 19.0 g

Dietary Fiber 7.3 g
Sugars 5.9 g
Protein 19.0 g
Vitamin A 157.2 %
Vitamin B-12 0.0 %
Vitamin B-6 18.1 %
Vitamin C 241.6 %
Vitamin D 0.0 %
Vitamin E 20.4 %
Calcium 21.1 %
Copper 21.4 %
Folate 36.8 %
Iron 21.6 %
Magnesium 37.7 %
Manganese 75.7 %
Niacin 12.9 %
Pantothenic Acid 10.3 %
Phosphorus 30.6 %
Riboflavin 15.4 %
Selenium 24.8 %
Thiamin 12.4 %
Zinc 15.9 %

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

Cheesy Vegan Tempeh Slow Cooker Chili – No Pre-Cooking, High Protein, NO Cholesterol and Low Fat.

Dairy Free, Egg Free, Gluten Free, High Protein, Kid Friendly, Main Meal, Native Sun Recipe, Vegan, Vegetarian 7 Responses »

Jan 022013

I was in the break room at work when my friend Heather walked in. I asked her what she was eating and she said chili – she and her partner have cut out meat from their diets so she said they substitute extra tomatoes and love the texture.

Slow Cooker Tempeh Chili

Hmmm…chili sounds REALLY good right now.

Easy Tempeh Slow Cooker Chili

I confess – I don’t do much with my slow cooker so I was really excited about taking it out when I decided to do this high protein, low fat tempeh version. Probably the main reason I don’t use it is because many recipes tell me to pre-cook many of the ingredients, so I end up dirtying not only the slow cooker but a pan anyway. No thanks!

With this method you just throw the ingredients in, set it and forget it.

I do use an immersion blender at the end to give this recipe a creamier texture – but it is not necessary if you like it chunky. I left the Cayenne out so my 4 year old would be ok with eating it and she loved it – especially when topped with a little Daiya to make it cheesy. Additionally, this is another great way to get in your Mila for my Mila lovers out there.

One cup goes a long way because this dish is so filling. It is perfect for football games, a busy weeknight or any time you don’t want to turn on the stove or oven but want a hot meal.

Easy Tempeh Slow Cooker Chili

Cheesy Vegan Tempeh Slow Cooker Chili

Serves 6 1-cup servings
Vegan, Gluten Free
Printable Recipe
**Ingredient on sale now at Native Sun Natural Food Stores, December 7 through Jan 6, 2013

Ingredients

1 onion, chopped
2 cups cooked black beans
2 14.5 oz cans fire roasted diced tomatoes
1 Tbsp tamari
2 cups vegetable broth – salt free
1 8oz package tempeh

Seasoning
2 Tbsp chili powder
1 tsp ground cumin
1 tsp dried minced onion
2 tsp garlic powder
1 tsp Cajun seasoning mixture (with salt)

Toppings
12 Tbsp non-dairy shredded cheese, such as Daiya**
Fresh chopped cilantro (optional)

Directions

1. Spray a slow cooker with cooking spray; add the onion through broth; chop the tempeh well and stir mixture.

2. Mix seasoning mixture in a small bowl; stir into slow cooker; cook on low for 6 hours.

3. Using an immersion blender, blend chili mixture until creamy texture is achieved. (This can also be done in batches in a standard blender.)

4. Top each serving with 2 Tbsp shredded cheese and some fresh chopped cilantro.

Nutrition Facts
6 Servings
Amount Per Serving

Calories 231.2
Total Fat 7.9 g
Saturated Fat 2.0 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 1.3 g
Cholesterol 0.0 mg
Sodium 611.2 mg
Potassium 617.7 mg
Total Carbohydrate 27.0 g
Dietary Fiber 7.5 g
Sugars 2.8 g
Protein 14.3 g

Vitamin A 23.3 %
Vitamin B-12 0.5 %
Vitamin B-6 12.4 %
Vitamin C 20.8 %
Vitamin D 0.0 %
Vitamin E 0.2 %
Calcium 8.7 %
Copper 21.1 %
Folate 24.9 %
Iron 16.2 %
Magnesium 19.7 %
Manganese 42.2 %
Niacin 8.2 %
Pantothenic Acid 2.7 %
Phosphorus 19.9 %
Riboflavin 11.6 %
Selenium 1.6 %
Thiamin 12.6 %
Zinc 8.0 %

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

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.

Savory Broccoli Hash Brown Casserole

Breakfast, Dairy Free, Egg Free, Gluten Free, Kid Friendly, Main Meal, Native Sun Recipe, Quick and Easy, Vegan, Vegetarian No Responses »

Dec 182012

If you are looking for an easy, light and super flavorful casserole you have found your recipe.
This unexpected, savory sauce can be made the night before, and the casserole then thrown together in about five minutes if you are tight on time.
Garlic, tamari, agave and tahini are what make this casserole interesting and unique – an aromatic, salty and sweet medley. Who would expect some Asian flair in a dish like this?

I love this rustic fork for my Savory Broccoli Hash

Because this is not an overly saucy casserole, this works GREAT for breakfast with some fresh, organic tomatoes and if you eat eggs, it would be the perfect accompaniment to a scramble. What a perfect way to get veggies into your diet!

My 4 year old daughter LOVED this recipe. She ate every bite and said her favorite part was the hash brown potatoes. Score!

Savory Broccoli Hash

Savory Broccoli Hash Brown Casserole

Serves 4-6 (How hungry are you?)
Vegan, Gluten Free
Printable Recipe
**Ingredients on sale now at Native Sun Natural Food Stores

Ingredients

Sauce
2 Tbsp organic extra virgin olive oil
2 cloves garlic, minced
¼ tsp each garlic, onion powder, dried ground mustard
1 Tbsp tahini (sesame paste or any nut butter will do)
1 tsp organic apple cider vinegar
1 Tbsp raw agave (or local honey for non-vegan)
1 Tbsp organic tamari (wheat free)
¼ tsp salt

Casserole
1 head broccoli, chopped**
1 pkg Cascadian farms frozen hash browns**
1/2 block organic tofu, pressed and cubed (or any cooked protein of choice)
Organic cooking spray

Directions

1. Preheat oven to 400F. Mix the sauce ingredients in a medium bowl. Stir in chopped broccoli and tofu. Spray a 8×8 baking dish with cooking spray. Spoon broccoli/tofu mixture into baking dish; top with hash browns. Sprinkle with additional salt and garlic powder if desired; spray with cooking spray and cover with foil.

2. Place in oven for 30 minutes; remove cover and set broiler to high; broil about 5 minutes or until the top is brown and crispy.

Nutrition Facts
6 Servings
Amount Per Serving

Calories 161.3
Total Fat 8.6 g
Saturated Fat 1.2 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 4.4 g
Cholesterol 0.0 mg
Sodium 301.7 mg
Potassium 619.2 mg
Total Carbohydrate 15.7 g
Dietary Fiber 4.3 g
Sugars 1.7 g
Protein 8.7 g

Vitamin A 31.4 %
Vitamin B-12 0.0 %
Vitamin B-6 14.2 %
Vitamin C 173.8 %
Vitamin D 0.0 %
Vitamin E 11.5 %
Calcium 10.7 %
Copper 11.3 %
Folate 23.5 %
Iron 12.4 %
Magnesium 16.8 %
Manganese 36.5 %
Niacin 7.9 %
Pantothenic Acid 7.3 %
Phosphorus 18.2 %
Riboflavin 9.9 %
Selenium 11.1 %
Thiamin 10.5 %
Zinc 7.6 %

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

Upside Down Lentil Pot Pie

Dairy Free, Egg Free, Favorites, Kid Friendly, Lighter Fare, Main Meal, Native Sun Recipe, Quick and Easy, Six Ingredients or Less, Soy Free, Vegan 4 Responses »

Oct 222012

Upside Down Lentil Pot Pie

So last Wednesday night I picked my daughter up, got home and had to make dinner. My hubby was still at work and I did not feel like cooking. I walked to my pantry. Nothing. Walked to my fridge. Nothing. Opened the freezer. Pie crusts! Ok so what could I make with pie crust that involved zero pre-cooking.

Ha! Soup of course! And what better soup to use than Amy’s Kitchen Lentil Soup? I didn’t even get a bowl out; I mixed the three ingredients right in the pie crust – no seasoning necessary. The soup added plenty of flavor.

I remember the days when I would use a can of Cream of Mushroom soup to make different dishes ….until I read the ingredients. What do you want to bet that most of this soup has genetically modified ingredients?

WATER, MUSHROOMS, MODIFIED FOOD STARCH, WHEAT FLOUR, VEGETABLE OIL (CORN, COTTONSEED, CANOLA AND/OR SOYBEAN), SUGAR, SOY PROTEIN CONCENTRATE, CREAM (MILK), CONTAINS LESS THAN 1 % OF: LOWER SODIUM NATURAL SEA SALT, POTASSIUM CHLORIDE, SALT, CALCIUM CARBONATE, DEXTROSE, DISODIUM INOSINATE, DISODIUM GUANYLATE, SPICE EXTRACT, MALTODEXTRIN, FLAVORING, DEHYDRATED GARLIC, MUSHROOM POWDER.

Here is what is in the Amy’s Kitchen:

Ingredients : No Trans Fat/No Added MSG/No Preservatives (Vegan) Filtered water, organic lentils, organic celery, organic carrots, organic onions, organic potatoes, organic extra virgin olive oil, sea salt, spices*.*100% pure herbs & spices (no hidden ingredients)

We can actually read the ingredients – Lentils. Celery. Carrots…..
None of us are going to go to their pantry and grab some modified food starch, maltodextrin or disodium inosinate.

Remember that if you aren’t using fresh in a recipe – be sure to read the ingredients.

Upside Down Lentil Pot Pie

I will admit that did not have high hopes for this recipe and was not even going to record it – but when it come out of the oven, with the seasoned lentils in a flavorful pie crust my little ugly duckling became a swan. I had to take a few photos to save this one for later, and in fact, I’m marking this one as a “favorite”.

Bookmark this recipe for the next time someone tells you it is too difficult to eat vegetarian or vegan and it is too much work to prepare dinner so they just went to the drive through.

Upside Down Lentil Pot Pie

Serves 6
Vegan
Printable Recipe
**Items on sale now at Native Sun Natural Foods Market Oct 7 to Nov 6, 2012

Ingredients

1 frozen whole wheat pie crust Wholly Wholesome)
1 can fire roasted diced tomatoes, drained (Muir Glen)**
1 cup cooked black beans, rinsed and drained (Tree of Life)**
1 can Amy’s Kitchen Lentil Soup

Directions

1. Preheat oven to 375F. Pour tomatoes, beans and lentil soup into frozen pie crust; stir and bake 25 to 30 minutes or until heated through.

Nutrition Facts
6 Servings
Amount Per Serving

Calories 228.7
Total Fat 9.8 g
Saturated Fat 4.2 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 480.3 mg
Potassium 276.8 mg
Total Carbohydrate 27.5 g
Dietary Fiber 7.3 g
Sugars 4.5 g
Protein 8.0 g

Vitamin A 18.4 %
Vitamin B-6 1.0 %
Vitamin C 20.0 %
Calcium 3.1 %
Copper 6.3 %
Folate 10.7 %
Iron 10.3 %
Magnesium 5.0 %
Manganese 6.4 %
Niacin 0.7 %
Pantothenic Acid 0.7 %
Phosphorus 4.0 %
Riboflavin 1.0 %
Selenium 0.5 %
Thiamin 4.7 %
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.

Oct 212012

Are you a Mila lover and need some recipes? This post is for you!

For those of you that are asking – what is Mila? I am 1000% passionate about this food and the company. Scroll down below this delicious gallery of recipes to find out….

Breakfast Oatmeal Cupcakes

Country Apples & Walnuts

Nutrient Packed Mila Cereal

Blueberry Pie Oatmeal with Mila

All Natural Zucchini Muffins with Mila

Mila Almond No-Blender Smoothie

Peanut Butter, Apple, Barley and Raisin Salad

Rustic Roasted Tomato and Garlic Soup

Falafel-Stuffed Eggplant withTahini Sauce

Vegan Seven Layer Dip with Mila

Eggplant Leek Soup

Easy Mexican Tortilla Bake with Mila

Garlicky Bean Dip

Pear Apple Salad

Tropical Mila Crumble

There are two kinds of people in the world.

Those that want to treat their ailments with pills and pharmaceuticals that are ineffective or have serious side effects, and those that want to eat real, whole FOODS.

If you, a friend or family member is struggling with any of these issues, I have found something that may be able to help!

sleep problems
lack of energy
constipation and digestion problems
depression
excess weight
joint problems
skin issues
neurological disorders and a host of other ailments…

Even better, it’s not a mix of herbs, pill or potion, shake or powder. It’s simply a whole, raw food like apples, sweet potatoes or quinoa. It works with vegan, raw and gluten free diets.

[Tip: Go to google, type in the issue you are struggling with and Omega3's and Medical Studies - see what you can find!]

Please, please, please don’t be fooled by those folks that are representing supplements and calling them food. When have you ever pulled a leafy plant out of nutrient dense soil and seen a bunch of pills hanging off the roots?

Mila

How did I come across it? My mom has Multiple Sclerosis and it was her nurse practitioner, Megan, at her neurologist that sent me a sample – she loves to treat disease through whole foods instead of pills. After a few questions and some research, I became so impressed with the nutrition of this food that I agreed to try it out and fell in love. My mom is now eating Mila daily and the difference has been phenomenal. She can go for walks when she used to have to lay down and her energy lasts much longer throughout the day. This is the BIGGEST reason I’m now personally backing it and have even started a business that revolves around it. As for me – the first things I noticed were increased energy, even better digestion and, after three months, I was able to get off my antidepressants. Little did I know that the high dosages of these pharmaceuticals was causing my hair to fall out, so it is now growing back in crazy amounts.

Ok great, so what is Mila?

It’s a special blend of raw seeds that are cleaned and sliced to make them super easy for your body to suck up all the nutrients.

Gram per gram comparison.

This seed blend has 2x the potassium of bananas
6x more calcium than milk
More antioxidants then blueberries
2x the fiber of bran flakes
15x more magnesium than broccoli
4x more selenium than flax seed
6x more protein than kidney beans
9x more phosphorous than whole milk
8x more omega 3s than salmon
3x more iron than spinach

The FIBER in Mila is what helps with weight loss. AND, it absorbs tons of water to help you feel full and regulate blood sugar. As for the other ailments – it has 3000 mg of plant based Omega3′s and that is the key!

Talk about a PERFECT food to get tons of nutrition into our kids. Especially for busy moms like myself.

It is the best fuel for workouts. Do me a favor, next time you go to eat a protein bar, mix up a shake, eat something with a name like “goo”, read the ingredients. How many ingredients are there? Do you know what each ingredient is? No? Then why are you putting that in your body?!

Ask my fellow yogi, ultra-runner and friend Jen Vogel who just finished a 508 mile bike race a few weekends ago! No that is not a typo. Yes 508 miles. She rocks. You go Jen!

Mila is also amazing for pets!

According to Dr Guy Arad, Veterinarian “I am a passionate Veterinary Practitioner with special interest in orthopedic surgery, critical care and cardiology who nurtures the human-pet bond. I love using Mila in my patients, as I see a dramatic improvement in cases of arthritis, recovery from orthopedic surgery, weight loss, skin diseases, diabetes, GI diseases and more. Mila is the healthiest whole raw food and best vehicle of Omega 3s. It is easy to introduce to our companions’ diets, as it has no taste or odor.”

It’s got lots of backing from the medical world.

Dr. Bob Arnot, Dr. Gutierrez, Dr. Clement, Dr. Ford, Dr. Lamm are all behind this little seed.

In comparison to standard organic bulk bin chia, Mila wins out, hands down, every time. See this new research showing that this open blend is better than whole seed. I did a bunch of research to convince me of this but the reason I’m so confident is that I used myself as the guinea pig. In fact, I had been eating both flax and bulk bin chia daily and never noticed a difference until I began eating this seed blend.

Want to try some for yourself? Click here.

Supporting the small farmer is what it’s all about. REAL FOOD is what it’s all about. As you may already know, I’m all about promoting health and nutrition – hence all the CSA/farm share events I do. I volunteer to do that because I LOVE it and I want to make not only my family, but your family healthier too. This company gives back to the farmers that grow this seed along the equator. “The long-term World Vision consists of a program, called Farmer In A Box™, that will educate families and villages to sustain themselves by teaching them to grow the healthiest whole, raw food for themselves. Our access to this extraordinary seed gives us the opportunity to affect the well-being of those all around the world. Our goal is to not only change their health but also create an economical infrastructure for the benefit of their future generations.”

Find out even more reasons I have fallen in LOVE <3 with the company. Click here to watch a short movie.

I’ll admit, at first I was skeptical, but from what I’ve learned since I started this business in May, never have I met a more genuine and supportive leadership group and corporate support/customer service group. This movie was actually filmed to be part of another video and the emotional parts were to be edited out – but when the owners watched all the footage they changed their mind. The stories are what it’s all about, so they decided to bear their hearts and just let it all hang out.
My own experience. I have had to call in to customer service several times – once for an event I had WAY overpaid on accidentally. A real person answered the phone and they refunded my money on the spot – no questions asked. Why can’t all companies be like that?

For so many years I have wanted to start my own business so I can eventually work for myself. Should I open a food truck? Have a farmers market store front? You name it, I thought of it. When I found this food and the business behind it, I jumped at the chance. It may not be for you, but it could be huge. Do you want the next three years to look like the last three?

I am 1000% passionate about this food and the company. Questions? Contact me at chefdawn@hotmail.com

Sneaky Open-Faced Sloppy Joes – Vegan with Rice and Beans

Dairy Free, Egg Free, Gluten Free, High Protein, Kid Friendly, Main Meal, Native Sun Recipe, Quick and Easy, Six Ingredients or Less, Soy Free, Tips, Vegan, Vegetarian No Responses »

Oct 102012

Easy Vegan Sloppy Joes

What is so sneaky about a Sloppy Joe? If you’re trying to get your kids to eat more fiber and veggies then this is the perfect way to sneak them into a dish. I used red kidney beans and red cabbage that is full of fiber and antioxidants. Cabbage has wonderful anti-inflammatory benefits and aids in cancer prevention, digestive and cardiovascular health.

But how does it taste? If you ask my 4 year old – delicious! She ate her entire serving and asked for the left-overs in a quesadilla with a bit of Daiya cheese the next day.

This hearty meal is low in fat and calories, has ZERO cholesterol, is high in vitamins and minerals and is perfect for the cool weather – PLUS with only six ingredients, it is super easy to whip up.

Tip: Use cooked rice if you already have some and skip the first step or cook the rice a day in advance and your meal will be ready in about 10 minutes.

Easy Vegan Sloppy Joes

Sneaky Open-Faced Sloppy Joes

Serves 4
Vegan
Printable Recipe
**Items on sale now at Native Sun Natural Food Markets

Ingredients

1 cup dry rice, (Lundberg Farms)**
1/2 small red onion
1/4 small red cabbage
2 Tbsp Sloppy Joe mix, (Simply Organic)**
1/2 can (3oz) tomato paste
1 can red kidney beans, rinsed and drained, (Tree of Life)**

Optional 2 hamburger buns of choice, (Ezekiel)

Directions

1. Rinse and drain rice well. Heat 2 cups water or broth in a medium bowl to a boil; add rice, reduce heat and cover, cook 45 minutes; remove from heat, let sit 10 minutes.

2. Preheat large skillet over medium high heat. Chop onion and cabbage; spray skillet with cooking spray; add onion and cabbage, saute until softened, about 5 to 7 minutes. Mix Sloppy Joe seasoning with 3/4 cup water; add tomato paste and mix well. Stir seasoning mixture into onions and cabbage; cook about 1 minute.

3. Add beans and cook until heated through, about 3 minutes; stir in 1 cup cooked rice (set remainder aside for another use); mix well, taste and re-season if necessary. Split and toast burger buns if using; serve 1/4 Sloppy Joe mix over 1/2 burger bun.

*** For a gluten free option, forgo the burger buns and simply serve over additional rice.

Estimated Nutrition Facts Without Bun
4 Servings
Amount Per Serving

Calories 249.9
Total Fat 1.5 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 823.3 mg
Potassium 589.5 mg
Total Carbohydrate 49.9 g
Dietary Fiber 11.4 g
Sugars 9.0 g
Protein 11.4 g

Vitamin A 21.7 %
Vitamin B-12 0.0 %
Vitamin B-6 7.9 %
Vitamin C 41.0 %
Vitamin D 0.0 %
Vitamin E 9.3 %
Calcium 6.9 %
Copper 8.5 %
Folate 3.1 %
Iron 18.7 %
Magnesium 5.8 %
Manganese 10.3 %
Niacin 7.1 %
Pantothenic Acid 1.1 %
Phosphorus 4.8 %
Riboflavin 4.9 %
Selenium 3.6 %
Thiamin 3.1 %
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.

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.

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