Dec 012013
 

Greens Salad with Avocado, Chickpeas, Quinoa and Hummus Dressing is a hearty, yet easy to make salad that is sure to satisfy even the biggest appetite! 

Greens Salad with Avocado, Chickpeas, Quinoa and Hummus Dressing

Greens Salad with Avocado, Chickpeas, Quinoa and Hummus Dressing

“Call me, I need to share some recipes that I have been doing ….”

Last week I got a text from Vivian at KyV Farm that she came up with a few easy and delicious recipes to utilize the staples we have on hand – such as greens and beans.  Of course I called her right away so I could hear all about them because I’m always looking for new ideas aside from my go-to staple of “if in doubt, make soup”. They sounded so tasty that I had to go home and whip this one up immediately with some of the beans, quinoa and hummus I already had on hand.

Greens Salad with Avocado, Chickpeas, Quinoa and Hummus Dressing

Greens Salad with Avocado, Chickpeas, Quinoa and Hummus Dressing

Here were some of her suggestions:

  • Utilize any greens you have – a whole mixture of bok choy, lettuce, collards, kale – whatever! Wash and dry them and use them as a base for your salads. Top with cooked beans, cooked quinoa and avocado. Now here is the kicker. Instead of using salad dressing try hummus!
  • Chickpea tacos – mix equal parts chickpea flour and water, salt and pepper. Cook them in a lightly oiled pan like a crepe. Stuff with beans and vegggies.
  • Mix greens into fresh salsa right along with any herbs.  Use this in a base for pasta sauce and no one will even notice the extra veggies.
  • Soak some beans overnight and throw them in the pressure cooker with salt-free broth, onions, garlic and sofrito. Bring the pressure up to a simmer and cook 30 minutes then remove from heat.
  • Mix some poblano peppers in with the cooked chickpeas to make a spicy hummus. (I like to throw some greens in there too.)

Upon one taste of this salad I knew Vivian had hit the jackpot! What a way to get your greens in! I love the hummus as a creamy dressing and with 12 grams of fiber and almost 12 grams of protein this is a sure-to-fill-you-up meal.

Do you have any easy and favorite ways to use what you usually have on hand?

Greens Salad with Avocado and Hummus Dressing

Greens Salad with Avocado and Hummus Dressing

Greens Salad with Avocado, Chickpeas, Quinoa and Hummus Dressing

Vegan, Gluten Free
Serves 1
Printable Recipe
**Ingredient from KyV Farm

Ingredients

2 cups mixed greens, chopped**
1/4 cup cooked quinoa
1/4 cup cooked chickpeas
1/4 cup raw broccoli florets, chopped**
1/4 Florida avocado, chopped
2 Tbsp hummus
Salt and pepper

Directions

1. Top greens with quinoa, chickpeas, broccoli, avocado and hummus; season with salt and pepper to taste.

Nutrition Facts
1 Serving
Amount Per Serving 

Calories 313.6
Total Fat 12.3 g
Saturated Fat 2.0 g
Polyunsaturated Fat 2.6 g
Monounsaturated Fat 5.5 g
Cholesterol 0.0 mg
Sodium 304.0 mg
Potassium 505.3 mg
Total Carbohydrate 41.7 g
Dietary Fiber 12.1 g
Sugars 2.5 g
Protein 11.7 g

Vitamin A 69.4 %
Vitamin B-12 0.0 %
Vitamin B-6 21.7 %
Vitamin C 73.3 %
Vitamin D 0.0 %
Vitamin E 1.8 %
Calcium 7.1 %
Copper 24.9 %
Folate 26.4 %
Iron 17.8 %
Magnesium 15.3 %
Manganese 35.1 %
Niacin 4.5 %
Pantothenic Acid 10.4 %
Phosphorus 14.8 %
Riboflavin 6.1 %
Selenium 4.4 %
Thiamin 6.5 %
Zinc 10.3 %

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

Nov 252013
 

 Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary. Need I say more?

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

Sometimes an unexpectedly happy email pops into your inbox ~ maybe it is from an old friend, maybe it is a response to a job opportunity or maybe it is from Mommypage for an interview!

This is an AWESOME resource for moms out there!

Mommypage  is an online community of like minded women to share stories, advice, recipes, craft ideas, coupons and more. You can be caught for hours browsing around the useful information and connecting with people.

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When I got the email asking if I would be open to sharing some recipes and writing up an interview I said of course!

I was so excited to be able to share a little snapshot of information about plant based diets and how it can benefit people and especially their children. Here is one of the questions I was asked….I loved this question because it enabled me to expand on the difference between vegan and plant based. Yes there are lots of reasons to go vegan, but when it comes to health for our bodies and the environment, plant based is a great way to go. It essentially is vegan but is based around as many whole foods as possible.

Are you raising your daughter to be vegan? Do you think parents should consider this food lifestyle for their kids?

No, I’m simply teaching her the principals of plant-based nutrition – why it is healing, what happens in the body, the effects of animal foods and where food comes from – especially the conditions of the animals in factory farms.  Every man, woman and child should learn about the centralized feeding operations that supply our meats and dairy and the ties between the USDA and these industries.  Many times the bottom line is not our health, it is money.  She has a dairy allergy and I don’t buy or cook with meats but she will occasionally have local honey. Also important to note is that even if someone calls themselves vegan they can still eat junk food all day!

No, I don’t think people should consider a “vegan” lifestyle for their kids, instead consider a whole foods plant-based lifestyle where they eat plants as close to the source as possible.

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

 While you are reading Mommypage I have a fabulous recipe for you to nosh – guilt free! There is something about fresh citrus in a dressing. It is so zingy, invigorating and sunny! This time I threw the whole orange in – yup the pulp and all – and I loved the texture. Feel free to juice the orange first instead, but you will miss out on all that glorious pulp!

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

Juicy Orange Vinaigrette over Crisp Pear & Apple Salad with Cranberries, Almonds and Fresh Rosemary

Serves 4-6
Vegan, Gluten Free
Printable Recipe
**Ingredient on sale now at Native Sun Nov 7 thru Dec 6

Ingredients

4 cups chopped romaine lettuce
3 small pears**
3 small apples**
1 tsp chopped fresh rosemary
2 Tbsp dried cranberries
1/8 tsp sea salt & dash fresh ground pepper
2 Tbsp chopped natural almonds

Dressing
1 fresh orange, peeled
1 (to 2) Tbsp olive oil
1 Tbsp apple cider vinegar
1 Tbsp local honey or agave
2 Tbsp water

Directions

1. Mix salad ingredients in a large bowl; mix dressing ingredients in a small bowl; toss dressing over salad mixture.

2. Garnish with fresh rosemary.

Nutrition Facts
4 Servings
Amount Per Serving 

Calories 213.4
Total Fat 7.3 g
Saturated Fat 0.8 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.6 g
Cholesterol 0.0 mg
Sodium 77.6 mg
Potassium 498.9 mg
Total Carbohydrate 38.3 g
Dietary Fiber 7.3 g
Sugars 24.1 g
Protein 3.2 g

Vitamin A 31.2 %
Vitamin B-12 0.0 %
Vitamin B-6 4.3 %
Vitamin C 66.3 %
Vitamin D 0.0 %
Vitamin E 15.9 %
Calcium 7.1 %
Copper 8.9 %
Folate 24.0 %
Iron 7.7 %
Magnesium 8.8 %
Manganese 24.8 %
Niacin 2.5 %
Pantothenic Acid 2.4 %
Phosphorus 4.3 %
Riboflavin 6.6 %
Selenium 2.1 %
Thiamin 6.0 %
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 022013
 
Fresh and Bold Italian Panzanella (Toasty Bread Salad)

Fresh and Bold Italian Panzanella (Toasty Bread Salad)

Sometimes I just want to be a little naughty.

Fresh and Bold Italian Panzanella (Toasty Bread Salad)

Fresh and Bold Italian Panzanella (Toasty Bread Salad)

I am not an individual that suffers from celiac disease or even a wheat sensitivity.  I just choose, the majority of the time, not to eat wheat. My daughter has a wheat allergy – so I rarely eat it around her.

The other night though, my husband and I were invited to a party.  A no-children-allowed party.

I giggled mischievously.

I would be making something with a glorious loaf of crusty bread.

(For anyone that is gluten free – try this gloriously crusty gluten free bread! and To replace the eggs click here.)

Fresh and Bold Italian Panzanella (Toasty Bread Salad)

Fresh and Bold Italian Panzanella (Toasty Bread Salad)

I whipped up some of my favorite ingredients all in one bowl.  Crisp romaine, tender baby lettuces, juicy tomatoes, tart-sweet sun dried tomato, crunchy red cabbage, nutty pine nuts and flavor-punched red onion just to name a few.  Then I cut generous slices of bread and toasted them – but not too much – just so they had a nice crust but were still soft inside.  I sprayed them with a bit of olive oil, coarse sea salt and fresh ground pepper and sliced them into hearty 1 inch cubes. Easy as pie.

Fresh and Bold Italian Panzanella (Toasty Bread Salad)

Fresh and Bold Italian Panzanella (Toasty Bread Salad)

To dress this salad simply I used a FCC version of my all time favorite plant based-oil free dressing. The 3-2-1 dressing from my beloved Forks Over Knives Handbook. The recipes is comprised of the 3-2-1 ratio of balsamic, mustard and maple syrup and then I added in some fresh garlic. I also made a version with oil and I was happy to say that the oil free version went first – in fact it looked like someone licked the bowl. This one turned out so well it has landed in the “favorites” department. Enjoy!

Fresh and Bold Italian Panzanella (Toasty Bread Salad)

Fresh and Bold Italian Panzanella (Toasty Bread Salad)

Fresh and Bold Italian Panzanella (Toasty Bread Salad)

Serves 10 – 12 (Serving size varies by size of veggies but it is a generous amount.)
Vegan, Gluten Free Option
Printable Recipe
Dressing inspired by 3-2-1 dressing from Forks Over Knives Handbook
**On Sale now at Native Sun Natural Foods Market, Sept 7 – Oct 6, 2013

Ingredients

1 crusty multigrain bread loaf cut into 1 inch slices
Olive oil spray (I use an olive oil mister.)
1/4 tsp Coarse sea salt, 1/8 tsp fresh ground pepper or to taste, plus some to season bread
1 head romaine lettuce, chopped
4  cups baby lettuce mix
1 English cucumber
1/2 sliced red onion
2 tomatoes, sliced
1 cup sliced red cabbage
1/3 cup julienned sundried tomato
1/3 cup pine nuts
1/2 bunch fresh parsley, chopped finely
6 Tbsp balsamic vinegar**
4 Tbsp olive oil (optional)**
1 to3 cloves garlic, minced
3 Tbsp course ground prepared mustard
2 Tbsp REAL 100% pure maple syrup

Directions

1. Preheat oven to 400F. Place bread slices on baking sheet; bake 5 minutes or until top is lightly browned, flip and bake an additional 3 minutes or until lightly browned and center is still soft. Remove from oven, spray olive oil and season with a bit of salt and pepper. (Save the larger amount for salad) Set aside to cool. Slice into 1 inch cubes when cool.

2. Mix lettuce through parsley in a large bowl; mix balsamic through maple syrup in a small bowl. Top lettuce mixture with bread cubes and just before serving pour dressing.

Nutrition Facts
12 Servings
Amount Per Serving
(Without optional olive oil.
When added, add an additional 40 cals per serving and 5 grams fat)

Calories 173.3
Total Fat 4.0 g
Saturated Fat 0.3 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 1.5 g
Cholesterol 0.0 mg
Sodium 422.9 mg
Potassium 168.4 mg
Total Carbohydrate 29.0 g
Dietary Fiber 1.9 g
Sugars 2.8 g
Protein 5.5 g

Vitamin A 28.2 %
Vitamin B-12 0.0 %
Vitamin B-6 1.9 %
Vitamin C 26.7 %
Vitamin D 0.0 %
Vitamin E 1.8 %
Calcium 2.3 %
Copper 4.1 %
Folate 7.7 %
Iron 6.9 %
Magnesium 4.0 %
Manganese 29.2 %
Niacin 2.2 %
Pantothenic Acid 1.2 %
Phosphorus 3.9 %
Riboflavin 2.3 %
Selenium 0.4 %
Thiamin 3.0 %
Zinc 3.3 %

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

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.

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 212013
 

I have a confession that is very embarrassing.

Chunky Salsa Taco Salad

Chunky Salsa Taco Salad

I’m an “as seen on TV” junkie.

Chunky Salsa Taco Salad

Chunky Salsa Taco Salad

I’ve tried:

On a scale of 1-10 (10 being the best) here is how I would rank some the ones I’ve tried.
Music Bullet 10 – a small speaker that you can recharge and is perfect to plug into your smart phone to listen to Pandora.
Lens CPR 1 – to fix scratches on my eyeglasses lens. My glasses came out really cloudy and weird. Maybe I didn’t do this right.
Strap Perfect  3 – pulls bra straps together in the back so you can’t see the straps. Eh. It’s ok.
Ped Egg 7 – pedicure tool.  I like it! When I have time to use it.
Instabulb 3 – A light bulb you can take anywhere.  Didn’t stay stuck to the wall and wasn’t very bright.
Vidalia Chop Wizard 8 – Veggie chopper.  I loved it until I broke the poor thing. It was great to chop everything into equal bites.  My daughter thought it was really fun.
Perfect Tortilla 10 - Love it! Stackable pans that you easily press a tortilla into and it bakes into a perfect bowl.  I debated on whether to get this and finally caved. I tried it and love it! It was SO easy and no oil needed!

Have you tried any As Seen On TV gadgets? If so which ones have you tried? Did you like them?

Chunky Salsa Taco Salad

Chunky Salsa Taco Salad

Wondering what to stuff in the shells? Anything! I chose to chop up some gorgeous fresh summer veggies from KyV farm that I had on hand to make a sort of deconstructed salsa and hidden beneath was some left over grains and beans. I seasoned very simply with fresh lime and salt but it would be great with a pinch of cayenne and some cumin as well.

Get creative with these shells! Try sprinkling some cinnamon and sugar before baking to make dessert shells, use them for dips, salads or chili!

I think everyone knows what they are getting for Christmas now.

Chunky Salsa Taco Salad

Chunky Salsa Taco Salad

Chunky Salsa Taco Salad

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

Ingredients

1/2 14.5oz can kidney beans, rinsed and drained
2 cups grape tomatoes, sliced**
2 cups yum yum peppers, sliced**
1/2 avocado, chopped
3 ears fresh corn, husk and silk removed and cut from cob**
1/4 red onion, chopped
Fresh cilantro (or in my case, chives since hubby doesn’t like cilantro)
Fresh lime
Coarse ground sea salt
4 Rice Tortillas

Optional
2 cups left over beans and rice
Hot Sauce
1/4 poblano pepper, chopped**

Directions

1. Preheat oven to 400F; mix beans through salt in a bowl and set aside; press tortillas into tortilla shell pans; bake 7-10 minutes or until crispy and browned; fill each shell with 1/4 salsa mixture, and 1/4 cup beans and rice if using.

Nutrition Facts (without leftover beans and rice)
4 Servings
Amount Per Serving 

Calories 289.1
Total Fat 7.0 g
Saturated Fat 0.6 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.4 g
Cholesterol 0.0 mg
Sodium 352.7 mg
Potassium 755.3 mg
Total Carbohydrate 51.7 g
Dietary Fiber 10.2 g
Sugars 1.8 g
Protein 8.1 g

Vitamin A 75.9 %
Vitamin B-12 0.0 %
Vitamin B-6 15.3 %
Vitamin C 200.1 %
Vitamin D 0.0 %
Vitamin E 5.2 %
Calcium 2.6 %
Copper 15.9 %
Folate 23.7 %
Iron 13.2 %
Magnesium 23.8 %
Manganese 19.7 %
Niacin 21.7 %
Pantothenic Acid 16.4 %
Phosphorus 23.9 %
Riboflavin 9.5 %
Selenium 2.2 %
Thiamin 27.5 %
Zinc 9.4 %

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

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

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

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

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

 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.

Mar 172013
 

Vegan Taco Salad

Feisty Vegan Taco Salad

Feisty Vegan Taco Salad

Do you love traveling? I have to say that I do enjoy some travel but leaving home weekly would be tough – my life is so crazy that I savor the quiet minutes at home. When the travel bug does happen to hit me, one of the very first things I do as a plant based foodie is check out unique restaurants located in my destination that offer some creative vegan options, or at least some great dishes that can be easily altered.

Feisty Vegan Taco Salad

Feisty Vegan Taco Salad

The restaurant that stands out from a trip to San Francisco a few years ago was Peter Lowell’s in the little town of Sebestapol. I found it on a recommendation from a local woman and then logged on to my smart phone and checked it out.  They offered tons of vegan, local and sustainable options!  One of the first things that hit me when I walked in the front door was seeing industrial sized salad spinners in the back for cleaning all the greens they go through.  Now THAT is the sign of a good restaurant!  I ordered a macro bowl with lentils, greens, tempeh and some delicious sauces to-go.  What an impression it made! It was so flavorful that I still remember sitting on a bluff overlooking the ocean as I savored every morsel.

Feisty Vegan Taco Salad

Feisty Vegan Taco Salad

When I think of locations I haven’t been to in the US that I’d like to travel to, I think of Montana (anyone have any suggestions on great cities in Montana?), Lake Tahoe, South Padre Island, Outer Banks of North Carolina, and Vegas baby!  My parents are going to be heading out there in September so my mom was asking about some places to eat – I searched around on line and found this a great list of celebrity chef restaurants in Vegas.  I’d LOVE to try Bobby Flay’s restaurant.  Though he doesn’t cater to a vegan diet, there is a LOT to work with there.  Black beans, fresh salsas and sauces, and avocados.  You just can’t go wrong with avocado!

Feisty Vegan Taco Salad

Feisty Vegan Taco Salad

All the talk of avocado was making me hungry – and this salad was certainly gratifying.  Crunchy chips, creamy avocado, fresh salsa and a hearty seasoned mixture of walnuts and barley with the kick of cayenne are perfect to satisfy any Tex-Mex craving.

I created a chipotle walnut lettuce wrap with mango salsa in the past, based on a recipe from the glorious blog My New Roots (Who ironically just posted about travel as well.), that was better than any greasy beef dish I’d ever had – so I used the basic idea of taco seasoning and walnuts but added in some chewy barley to enhance the “beefy” texture.  The barley can be pre-cooked a few days beforehand but keep in mind that if you want a warmer temperature that you will have to heat the walnut barley mixture.

Tips: Not a spice fan? If you don’t like the heat, simply leave out the cayenne pepper.
Gluten allergy?  Sub quinoa for the barley!

Feisty Vegan Taco Salad

Feisty Vegan Taco Salad

Feisty Vegan Taco Salad

6 servings
Vegan
Printable Recipe

Ingredients

½ cup barley
1/2 cup raw walnuts
6 ribs romaine lettuce, chopped
1 bag organic blue corn chips

Flavor Punch!

1 Tbsp tamari, soy sauce or liquid aminos
1 tsp ground cumin
1 tsp ground chili powder
1 tsp garlic powder
1/8 tsp cayenne pepper
1 Tbsp olive oil

Salsa

1 avocado
1/2 lime, juiced
¼ red onion
1 tomato
Dash of coarse sea salt

Directions

1. Rinse barley in a fine mesh strainer; soak barley in 2 cups water overnight; drain; add to a medium pot with 1 1/2 cups water or veggie broth; bring to a boil, reduce heat, cover and simmer for 15 minutes. (**See below for cook times without pre-soak.) Reserve 1/2 cup cooked barley for recipe and save the rest for another use.

2. Place walnuts in a food processor or magic bullet; mix flavor punch! ingredients in a small bowl and add to walnuts; pulse until well combined; stir in cooked barley.

2. Mix salsa ingredients in a small bowl.  Lay a few chips on each plate; top with 1 rib chopped romaine, crumble 2 Tbsp walnut barley mixture and 2 Tbsp salsa.

**Rinse barley; add to 1 1/2 cups water; bring to a boil, reduce heat and cover; cook 45 minutes.

Nutrition Facts
6 Servings
Amount Per Serving 

Calories 194.3
Total Fat 14.9 g
Saturated Fat 1.6 g
Polyunsaturated Fat 5.1 g
Monounsaturated Fat 6.8 g
Cholesterol 0.0 mg
Sodium 213.4 mg
Potassium 309.3 mg
Total Carbohydrate 14.6 g
Dietary Fiber 4.7 g
Sugars 0.5 g
Protein 3.6 g

Vitamin A 12.0 %
Vitamin B-12 0.0 %
Vitamin B-6 10.5 %
V
itamin C 14.7 %
Vitamin D 0.0 %
Vitamin E 5.2 %
Calcium 2.5 %
Copper 11.4 %
Folate 13.8 %
Iron 7.2 %
Magnesium 7.9 %
Manganese 24.7 %
Niacin 6.8 %
Pantothenic Acid 5.8 %
Phosphorus 7.2 %
Riboflavin 5.5 %
Selenium 2.9 %
Thiamin 6.3 %
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.

Enjoy this Feisty Vegan Taco Salad!

Jan 282013
 
Breakfast and Lunch in a Jar!

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

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

Kale Maple Blueberry Smoothie 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.

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 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

Kale and Quinoa Salad in a Jar

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.

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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!

Jan 142013
 
Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

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

Quinoa

Quinoa

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

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

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

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

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

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

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

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

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

Ingredients

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

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

Directions

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

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

Nutrition Facts
6 Servings
Amount Per Serving 

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

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

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

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews