Gingery Pepita Energy Bars – a little spicy, a little salty and a little sweet and only around 150 calories!

Dairy Free, Dessert, Favorites, Gluten Free, Kid Friendly, Lighter Fare, Low Cal, Native Sun Recipe, Quick and Easy, Raw, Six Ingredients or Less, Snack, Soy Free, Vegan, Vegetarian 1 Response »

May 182013

Gingery Pepita Bars – a little spicy, a little salty and a little sweet.

Gingery Pepita Energy Bars

100% delicious.

Gingery Pepita Energy Bars

These are so satisfying and EASY to make – you’ll never spend money on pre-made bars again. I’ve been making tons of variations of these with whatever is on sale. I simply add enough dates, raisins or prunes so that the mixture just stays together and then shape into bites or bars.

Bars are perfect to grab on a busy day when you just won’t have a lot of time to eat and make a great breakfast or snack. The cashews and dates will give you tons of energy, ginger aids in digestion and has anti-inflammatory powers, and pepitas, or pumpkin seeds, are a great source of zinc, protein and iron.

Say no to store bought bars!

Gingery Pepita Energy Bars

Gingery Pepita Energy Bars

Serves 4
Vegan, Gluten Free
Printable Recipe
**Ingredients on sale now at Native Sun Natural Food Market, May 7 – June 6

Ingredients

1/2 cup chopped dried dates
1/3 cup raw cashews
1/4 cup chopped crystallized ginger (ginger chews)**
1/8 tsp coarse sea salt
2 Tbsp whole pumpkin seeds (pepitas)**

Directions

1. Place all ingredients except whole pumpkin seeds in a food processor and pulse until combined. Mix pepitas in by hand and roll into a ball; press onto parchment paper and form a square; cut into four sections.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 156.4
Total Fat 5.8 g
Saturated Fat 1.1 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.0 g
Cholesterol 0.0 mg
Sodium 77.6 mg
Potassium 221.0 mg
Total Carbohydrate 26.8 g
Dietary Fiber 2.4 g

Sugars 17.3 g
Protein 2.5 g
Vitamin B-6 4.0 %
Vitamin C 0.2 %
Vitamin E 5.4 %
Calcium 1.5 %
Copper 15.5 %
Folate 4.0 %
Iron 5.1 %
Magnesium 9.7 %
Manganese 9.3 %
Niacin 2.8 %
Pantothenic Acid 4.0 %
Phosphorus 8.7 %
Riboflavin 2.4 %
Selenium 4.9 %
Thiamin 2.3 %
Zinc 5.0 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Enjoy my Gingery Pepita Energy Bars!

Vivian’s Rockin’ Raw Root Veggie Salad

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

May 012013

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

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

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

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

Thank you Vivian.

Vivian’s Rockin’ Root Veggie Salad

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

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

Vivian’s Rockin’ Root Veggie Salad

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

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

Stuff tacos with it or eat it as a side!

Vivian’s Rockin’ Root Veggie Salad

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

Vivian’s Rockin Raw Root Veggie Salad

Vivian’s Rockin’ Raw Root Veggie Salad

Vegan, Gluten Free
Printable Recipe
Vegetables from KyV Farm

Ingredients

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

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

Directions

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

2. Whisk dressing ingredients and pour over salad mixture.

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

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto PLUS Tips on How to Make Tofu Look Like Chicken!

Articles and Reading, Dairy Free, Egg Free, Favorites, Gluten Free, High Protein, How To Video, Kid Friendly, Lighter Fare, Low Cal, Main Meal, Native Sun Recipe, Raw, Tips, Vegan, Vegetarian 8 Responses »

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

“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

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

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 Sun Flower Seed Pesto

___________________________________

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

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

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

Layer it up! Recipes in a jar, 2 Ways – Kale Maple Blueberry Smoothie Parfait and Kale and Quinoa Salad in a Jar

Breakfast, Dairy Free, Egg Free, Gluten Free, Lighter Fare, Low Cal, Native Sun Recipe, Quick and Easy, Raw, Salad, Six Ingredients or Less, Vegan, Vegetarian 9 Responses »

Jan 282013

Breakfast and Lunch in a Jar!

“Leaving the tiny Bed and Breakfast in the English countryside we looked at our bill and it listed charges for water and electricity. We walked to our tiny car, hopped in and wound our way through the narrow streets, lined with 10 foot hedgerows and finally managed to find a grocery store – where they charged us extra for the cart and bags. When we glanced around, everyone was simply carrying what they needed in re-usable sacks.”

Those were my mother’s words when she and my father returned from a wedding in England. The stories of their trip made me even more aware that the US is a throw away society. If we had to do the same as they do in England, imagine how much more we could conserve. Have you ever had an experience like this in another country?

Off the top of my head I can think of some of the areas we Americans could improve – kid juices boxes, straws and wrappers, plastic bags and utensils, lights being left on in office buildings and enormous amounts of water to fill pools and water lush, grassy yards. We are so used to this in our society that we don’t even stop to think about it before we open the lid to the trash can to put an item in. Where is this going?

Here is one great way for us to reduce, re-use and recycle some old jars – Layer it up!

Utilizing pre-made foods such as this raw nut and fruit mix and some quinoa and white beans that I had pre-cooked and froze from the bulk bins at Native Sun makes it quick and easy to throw these recipes together.

(These recipes are also being submitted to Thank Goodness it’s Quinoa! TGIQ)

Tierra Raw Nut Mix

Everyone is drinking green smoothies now so this parfait/smoothie hybrid is a great way to get your veggies in and take along in the car. I love this layered one because it looks so pretty and the nuts and raisins give it some texture and sweetness. I don’t know how many people I talk to that say they could never give up dairy – yogurt, cheese or milk. I promise, not only will you get a serving of kale, you won’t miss the dairy this parfait!

Kale Maple Blueberry Smoothie Parfait

Serves 1
Vegan, Gluten Free
Printable Recipe

Ingredients

1/2 banana, chopped into chunks
2/3 cup blueberries + 2 Tbsp
1 Tbsp maple syrup
1 cup unsweet vanilla almond milk
1 large leaf kale, chopped
2 Tbsp raw nut, seed, dried fruit mix, Tierra Raw Mix, Tierra Farms, chopped**

Directions

1. Freeze bananas and 2/3 cup blueberries; blend frozen bananas, blueberries, maple syrup, almond milk in a Magic Bullet or blender. Layer half this mixture in a Mason jar. Top with half chopped nut mixture and 2 Tbsp blueberries.

2. Add kale to remaining blueberry mixture and blend. Spoon into the Mason jar; top with remaining dried fruit mix.

__________________________________________

Take lunch on the go with this kale and quinoa salad in a jar.

Hearty kale can stand up to being pre-dressed, and once the jar is covered you can simply shake and eat. This recipe offers a lot of protein – 10.6 grams – so it will keep you fuller longer and the slow burning carbs won’t cause that after lunch crash like you get from eating empty fried carbohydrates.

Kale and Quinoa Salad in a Jar

Serves 1
Vegan, Gluten Free
Printable Recipe

Ingredients

2/3 chopped kale
1 Tbsp any light Annie’s Natural Salad Dressing of choice
1/4 tomato
1/4 cup cooked quinoa (dry quinoa on sale now – cooking instructions)
Dash coarse ground sea salt, fresh ground pepper and garlic powder
2 Tbsp pre-made hummus (I used black bean hummus)
1/4 cup cooked beans

Directions

1. Layer kale, dressing, tomato, quinoa, salt, pepper, garlic powder, hummus and beans in a mason jar. Enjoy immediately or screw on jar lid to take along for later.

__________________________________________

Kale Maple Blueberry Smoothie Parfait
Estimated Nutrition Info
1 Serving
Amount Per Serving

Calories 324.2
Total Fat 13.1 g
Saturated Fat 1.4 g
Polyunsaturated Fat 2.1 g
Monounsaturated Fat 5.5 g
Cholesterol 0.0 mg
Sodium 212.1 mg
Potassium 856.5 mg
Total Carbohydrate 51.4 g
Dietary Fiber 8.2 g
Sugars 29.4 g
Protein 7.0 g
Vitamin A 278.3 %
Vitamin B-6 27.9 %
Vitamin C 94.5 %
Vitamin D 25.0 %
Vitamin E 64.4 %
Calcium 55.4 %
Copper 29.0 %
Folate 9.4 %
Iron 15.6 %
Magnesium 24.1 %
Manganese 92.6 %
Niacin 9.6 %
Pantothenic Acid 4.9 %
Phosphorus 14.3 %
Riboflavin 14.2 %
Selenium 3.0 %
Thiamin 10.3 %
Zinc 14.8 %

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

Kale and Quinoa Salad in a Jar
Estimated Nutrition Info
1 Serving
Amount Per Serving

Calories 225.3
Total Fat 5.5 g
Saturated Fat 0.5 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 1.2 g
Cholesterol 0.0 mg
Sodium 367.5 mg
Potassium 530.6 mg
Total Carbohydrate 35.8 g
Dietary Fiber 8.7 g
Sugars 3.9 g
Protein 10.6 g
Vitamin A 268.3 %
Vitamin B-6 13.6 %
Vitamin C 71.5 %
Vitamin E 4.5 %
Calcium 10.2 %
Copper 21.2 %
Folate 28.1 %
Iron 23.5 %
Magnesium 15.8 %
Manganese 44.0 %
Niacin 4.7 %
Pantothenic Acid 2.6 %
Phosphorus 30.6 %
Riboflavin 41.9 %
Selenium 6.7 %
Thiamin 12.9 %
Zinc 8.2 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Enjoy my Recipes in a jar, 2 Ways – Kale Maple Blueberry Smoothie Parfait and Kale and Quinoa Salad in a Jar!

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.

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

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

Dec 112012

How many times do we throw food away and not think about it?

According to the EPA “More food reaches landfills and incinerators than any other single material in municipal solid waste (MSW). In 2010 alone, more than 34 million tons of food waste was generated, with only three percent diverted from landfills and incinerators for composting.“

Why should we be concerned about this? For many reasons; one being that as the food in the landfills rot, it creates methane which contributes to global warming. Secondly, think of how many people on this planet are HUNGRY. Americans portion sizes are so huge that we either eat the massive servings, sometimes enough to serve four people or more, and gain weight or send the left overs to a landfill. ”Feed People, Not Landfills - An estimated 50 million Americans do not have access to enough food. Organizations can donate safe and healthy food to a food bank or food rescue organization and both reduce food sent to landfills and feed those in need.”

How can you help? Think about portion sizes – especially when eating out. Can you share a dish with someone? Don’t forget you can always order more if you are still hungry, but my bet is that you won’t be. How about taking home the left overs? Remember that container ends up in a landfill. This may seem a little weird to some people, but there is nothing wrong with bringing a take-along container for left overs or buying some compostable containers and using those instead of Styrofoam. Secondly, think about what you throw away in your trash. Is there anything you can set aside in a large “dump bucket” such as citrus rinds, apple cores, coffee filters, etc. that you can dump into a compost pile? I don’t have one but I go back out to the woods and scatter these type scraps in the brush out back and let me tell you – that is some happy brush. Or even better – save those veggie scraps, such as the ends of onions, carrot peels and pepper ribs and seeds in a gallon size bag in the freezer. Once it is filled pour all the veggie scraps in a large stock pot, cover with water and make broth. See this recipe for Vivian’s Vivacious Vegetable Broth. You can then save that gallon bag and reuse it over and over and you save money on broth.

In the spirit of reduce, reuse and recycle I created this recipe to use those broccoli stems that always stare you in the face, challenging you to do something with them.

This is one of those salads that is so good, you realize simple is better. Add in your favorite protien to make this a complete meal or use this sauce/dressing recipe on ANYTHING – from topping some tofu, to a simple salad, or even as a dip. And if broccoli crowns are all you have, feel free to use those!

Broccoli Stem Salad with Creamy Garlic Tarragon Sauce

Inspired by The Flavor Bible
Serves 2 to 3
Vegan, Gluten Free
Printable Recipe
**Ingredients on sale at Native Sun Natural Foods Market, Dec 7 through Jan 6th

Ingredients

3 broccoli stalks and leaves**
1/4 cup chopped green onion
2 Tbsp Vegenaise
1/4 tsp dried tarragon
1/8 tsp coarse sea salt
Fresh ground pepper, to taste

Directions

1. Peel or cut the skin of the broccoli stalks to remove; chop into bite size pieces; place in a medium bowl. Chop the broccoli leaves finely; add, along with green onions, to broccoli stalks.

2. Mix the Vegenaise, tarragon, salt and pepper in a small bowl; pour over broccoli mixture and stir until combined.

Nutrition Facts
2 Servings
Amount Per Serving

Calories 115.2
Total Fat 9.3 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 254.2 mg
Potassium 292.1 mg
Total Carbohydrate 4.7 g
Dietary Fiber 2.7 g
Sugars 0.0 g
Protein 2.7 g

Vitamin A 27.3 %
Vitamin B-12 0.0 %
Vitamin B-6 7.2 %
Vitamin C 136.9 %
Vitamin D 0.0 %
Vitamin E 7.3 %
Calcium 4.5 %
Copper 2.1 %
Folate 15.8 %
Iron 4.7 %
Magnesium 5.7 %
Manganese 10.9 %
Niacin 2.9 %
Pantothenic Acid 4.7 %
Phosphorus 5.9 %
Riboflavin 6.3 %
Selenium 3.8 %
Thiamin 3.8 %
Zinc 2.4 %

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

Watermelon Radish and Carrot Top Salad

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

Dec 062012

Belonging to KyV’s CSA/Farm Share has opened my eyes.

I never would have seen such a thing as a beautiful watermelon radish with its mint green rind and gorgeous blushing flesh. It’s crisp and has bit of a bite and is so visually pleasing that you just have to eat it raw.

It is showcased in this dish with fresh carrots pulled from the ground the day before I made this dish. I just couldn’t throw away the abundant greens so I decided to incorporate them. KyV’s carrot tops are not bitter and are easily confused with parsley.

The dressing on this salad is VERY minimal. I wanted to keep it super light to really showcase all the flavors. If you like more dressing, feel free to add a vinaigrette or double the oil-free dressing recipe in this post.

Watermelon Radish and Carrot Top Salad

This diet-friendly salad is lightly sweet and super fresh – the colors are reminiscent of summer but by using glorious fall/winter root veggies we get different vitamins and minerals that we wouldn’t get in the summer.

This is one of the top reasons it is so good for you to join a CSA. Diversification. Just like you should diversify your portfolio – getting all these veggies you wouldn’t normally try simply rounds out the nutritional profile of your diet. Think about this – if the only vegetable you eat is iceberg lettuce you are getting very few nutrients and the SAME ones every day. The likely hood that you will be nutrient deficient is extremely high. But say you add in all these various veggies – your body is so much more likely to get all the vitamins and nutrients it needs and recognizes above supplementing with a man made vitamin pill. Food for thought right there, eh?

If you pair this salad with Mila through this holiday season you’ll likely find yourself in January more slim and svelte than BEFORE the holidays!

Mila is an amazing weight loss tool – pictured here – before and after absorbing liquids. Keep you fuller longer and displaces other calorie dense foods.

Watermelon Radish and Carrot Top Salad

Serves 4 to 5, about 1 cup
Vegan, Gluten Free
Printable Recipe

Ingredients

3 carrots
1 large watermelon radish
2 bunches green onions
1 bunch carrot tops
Juice 1/2 lemon
1/2 tsp dried thyme
1/4 tsp coarse sea salt
1 tsp agave (or local honey for non-vegan)

Directions

1. Chop carrots, radish and green onions; place carrot tops into a food processor and pulse until well chopped; add all to a medium bowl.

2. Mix lemon, thyme, salt and agave in a small bowl; pour over chopped vegetables and mix well.

Nutrition Facts (estimated – calculator did not have carrot tops – however, only will add negligible amount of calories.)
4 Servings
Amount Per Serving

Calories 34.1
Total Fat 0.1 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 188.9 mg
Potassium 239.6 mg
Total Carbohydrate 8.2 g
Dietary Fiber 2.1 g

Sugars 4.0 g
Protein 0.6 g
Vitamin A 110.4 %
Vitamin B-12 0.0 %
Vitamin B-6 4.0 %
Vitamin C 17.3 %
Vitamin D 0.0 %
Vitamin E 1.2 %
Calcium 2.9 %
Copper 1.6 %
Folate 3.1 %
Iron 3.8 %
Magnesium 1.9 %
Manganese 5.4 %
Niacin 2.4 %
Pantothenic Acid 1.4 %
Phosphorus 2.0 %
Riboflavin 1.9 %
Selenium 0.2 %
Thiamin 2.5 %
Zinc 1.1 %

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

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

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

Nov 102012

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

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

Kohlrabi, Broccoli Rabe, Radishes

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

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

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

Vidalia Valley Dressings

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

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

Purple Kale and Sun dried Tomato Salad

Raw kale?

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

Purple Kale and Sun dried Tomato Salad

Purple Kale and Sun Dried Tomato Salad

Serves 4
Vegan, Gluten Free
Printable Recipe

Ingredients

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

Directions

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

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

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

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

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

Simple Purple Cabbage and Creamy Avocado Salad

Dairy Free, Egg Free, Gluten Free, Quick and Easy, Raw, Salad, Six Ingredients or Less, Soy Free, Vegan 3 Responses »

Sep 052012

I find cabbage to be a bit intimidating and I’m not sure why. Kohlrabi and daikon radish have had no problems making it to my plate, but that darn cabbage will reside in its refrigerator drawer, giving me a sneer every time I open the door.

Ha! You don’t know WHAT to do with me!

It’s time to take the bull by the horns and start simple.

It doesn’t get much more effortless than this salad. When mixed with romaine and avocado, that cabbage just doesn’t seem as menacing – in fact, it adds a nice hearty crunch that is really satisfying against the creamy avocado.

At first I wasn’t going to post this recipe because it is so simple, it almost seems like cheating. But then I thought, why not? When I’m looking for a recipe to use with a particular ingredient, I’m not necessarily looking for a 30 ingredient Emeril recipe. Why not stick to the fact that simple can also be delicious?

Purple Cabbage and Creamy Avocado Salad

Serves 4

Vegan, Gluten Free

Printable Recipe

Ingredients

4 cups chopped romaine lettuce

2 cups shredded purple cabbage

1/4 red onion, sliced

1 avocado, seed removed and sliced

1/2 cup dressing of choice, I used a vegan, gluten free dressing I whipped up

Directions

1. Layer 1 cup romaine, 1/2 cup shredded cabbage, 1/4 avocado and 2 Tbsp dressing.

Nutrition Facts (BEFORE DRESSING)

4 Servings

Amount Per Serving

Calories 96.5
Total Fat 6.9 g
Saturated Fat 1.0 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 4.3 g
Cholesterol 0.0 mg
Sodium 20.2 mg
Potassium 500.6 mg
Total Carbohydrate 8.9 g
Dietary Fiber 5.0 g
Sugars 1.9 g
Protein 2.5 g

Vitamin A 40.3 %
Vitamin B-12 0.0 %
Vitamin B-6 12.6 %
Vitamin C 71.8 %
Vitamin D 0.0 %
Vitamin E 4.4 %
Calcium 4.7 %
Copper 5.3 %
Folate 31.0 %
Iron 6.9 %
Magnesium 5.9 %
Manganese 26.9 %
Niacin 6.5 %
Pantothenic Acid 8.0 %
Phosphorus 6.4 %
Riboflavin 8.8 %
Selenium 0.8 %
Thiamin 8.0 %
Zinc 3.6 %

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

Pineapple Tomato Chimichurri over Teriyaki Tofu

Dairy Free, Egg Free, Gluten Free, High Protein, Main Meal, Native Sun Recipe, Raw, Vegan, Vegetarian No Responses »

Aug 282012

Can tomato and pineapple be friends? After tasting this recipe, I do believe they are the BEST of friends; neither overpowering the other, living in a sweet-savory harmony.

Pineapple Tomato Chimichurri over Teriyaki Tofu

And WHY would I put an Argentine chimichurri over a Japanese teriyaki? Because it works! These flavors can go hand in hand – in this case it’s best not to discriminate – trust me.

Pineapple Tomato Chimichurri over Teriyaki Tofu

If you aren’t a tofu lover – this chimichurri will go well over any of your favorite proteins or even used as salsa. And the second great thing is that this is one fresh topping that doesn’thave cilantro but is still AMAZING. In my experience, there are two types of people in the world. Those that love cilantro and those that hate it. Cilantro is one of those ingredients that either gets a, it’s so fresh, I love it!, or a, It’s the most disgusting thing ever and tastes like soap.

With this recipe you can please everyone on your list.

Pineapple Tomato Chimichurri over Teriyaki Tofu

Pineapple Tomato Chimichurri over Teriyaki Tofu

Serves 4

Vegan, Gluten Free

Printable Recipe

Ingredients

1 cup chopped fresh pineapple

2 tomatoes, chopped

2 cloves garlic, minced

1/4 cup minced fresh parsley

2 Tbsp minced fresh oregano

2 Tbsp extra virgin olive oil

1 Tbsp apple cider vinegar

1/4 tsp sea salt

Dash ground cumin and dried thyme, to taste

1 block organic, firm tofu, pressed of water

1/3 cup Teriyaki marinade, (OrganicVille )

Directions

1. Cut tofu into 4 “steaks”; pour marinade over evenly and marinate 1 hour to 24 hours.

2. Preheat oven to 400F. Place tofu on baking sheet sprayed with organic non stick spray; bake 15 minutes; flip and broil on high, 5 minutes.

3. Mix pineapple through cumin and thyme in a medium bowl.**

4. Topeach tofu steak with 1/4 salsa mixture.**Pineapple mixture can also be prepared ahead the night before, while the tofu is marinating.

Pineapple Chimmichurri

Nutrition Facts

4 Servings
Amount Per Serving

Calories 91.0
Total Fat 7.3 g
Saturated Fat 1.0 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 5.1 g
Cholesterol 0.0 mg
Sodium 151.1 mg
Potassium 146.9 mg
Total Carbohydrate 7.5 g
Dietary Fiber 1.0 g
Sugars 4.3 g
Protein 0.7 g

Vitamin A 10.4 %
Vitamin B-12 0.0 %
Vitamin B-6 4.5 %
Vitamin C 24.6 %
Vitamin D 0.0 %
Vitamin E 1.1 %
Calcium 1.5 %
Copper 4.0 %
Folate 3.7 %
Iron 3.6 %
Magnesium 3.1 %
Manganese 36.4 %
Niacin 2.1 %
Pantothenic Acid 1.7 %
Phosphorus 1.6 %
Riboflavin 2.1 %
Selenium 1.0 %
Thiamin 4.1 %
Zinc 0.9 %

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

Tofu (Estimated because much of the marinade is poured off)
Estimated Nutrition Facts
4 Servings
Amount Per Serving

Calories 129.2
Total Fat 7.1 g
Saturated Fat 1.0 g
Polyunsaturated Fat 4.0 g
Monounsaturated Fat 1.6 g
Cholesterol 0.0 mg
Sodium 571.4 mg
Potassium 151.3 mg
Total Carbohydrate 7.2 g
Dietary Fiber 0.5 g
Sugars 4.6 g
Protein 11.8 g

Older Entries

Vivian’s Rockin’ Raw Root Veggie Salad

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.

Grilled Adobo Tofu and Veggies

Fresh Citrus Salsa

Cilantro Sunflower Seed Pesto

Kale Maple Blueberry Smoothie Parfait

Kale and Quinoa Salad in a Jar

Fresh & Crisp Collard Tofu Wraps for One

Watermelon Radish and Carrot Top Salad

Purple Kale and Sun Dried Tomato Salad

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.