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
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.

Tropical Grilled Pineapple Salad with Creamy Mango, Avocado and Fresh Lime Dressing (Oil Free and Vegan)

 Dairy Free, Dressing, Egg Free, Gluten Free, Gratitude, Lighter Fare, Low Cal, Salad, Soy Free, Vegan, Vegetarian  No Responses »
Jul 142012
 
Tropical Grilled Pineapple Salad with Creamy Mango Avocado Lime Dressing
Oh my goodness I am one busy girl.  Not only has work been crazy but I’m also taking care of a sick little one, sharing Mila, doing yoga, hitting the gym, writing a food blog and cooking (to name just a few).  
And I have some exciting new to share with you!  I was asked to do a presentation at Baptist Beaches Hospital this Wednesday for an MS group there, Native Sun is now carrying some of my recipes (check it out!) AND I was invited to an exclusive media dinner at the Casa Monica’s restaurant, 95 Cordova, to review their new summer menu on August 10th!
Things are really moving along and gaining momentum.  In fact, last week on Tuesday I made the decision, after a particularly stressful day at work, to make peace with where I am in life and really have gratitude for what I have.  So I started a “Gratitude Board” where I write something I’m grateful for every day and really try to think about WHY I’m grateful for it.  Also, I began writing in a journal my goals and dreams in great detail as if they have already happened.  This little trick sets your subconscious up to be looking for ways to achieve what, in writing, has already happened.  I made a conscious decision to think of myself as a lucky person – and guess what.  I was on Native Sun’s blog and entered a little contest by guessing a secret ingredient and actually won!  The fact that it’s just a little (but VERY delicious) smoothie doesn’t matter….it’s the fact that when you get your mind right the universe responds to you.
Here are some of the things I wrote in my journal in a nutshell.
My first goals are to go back to school to the Institute of Integrative Nutrition to become a Certified Health Coach like my friend Michelle at Find Your Balance.  To get there I will greatly grow my business with Mila so that I can share Mila with LOTS of people and change their health forever.  I want to continue doing seminars and presentations on health and nutrition and continue being the volunteer coordinator and event planner for KYV farm.  
I will make the world a better place than I left it. Ultimately, I strive to make a positive impact on people’s health and the environment.
How is that for a deep subject on a Saturday?  So where does food and recipes fit into this you ask?
I’m not sure, but the universe must have been telling me to try Cara’s Spicy Tomato Coconut Sauce because I found something my husband and I both love.  This was very surprising to me because I actually made this sauce for myself he isn’t a fan of tomatoes or coconut. I know, very selfish of me but I had been dying to try it.  Cara – the universe is talking and it’s telling the world to make Spicy Tomato Coconut Sauce.  It is perfect over some GF pasta.
Spicy Coconut Tomato Sauce

And for the salad – mangoes were on sale at Fresh Market 10 for $10 so I bought some and then decided on a tropical salad so grilled pineapple fit the bill.  I made this dressing for my friend Suzanne and her husband Dan who are oil free vegans that also eat Mila and lost a TON of weight. This dressing is sweet and creamy from the avocado and mango and the onion adds that hmmm factor and helps, along with the lime, to keep the avocado from oxidizing.

Tropical Grilled Pineapple Salad with Creamy Mango Avocado Lime Dressing

I will definitely be grilling more pineapple in the future. I haven’t done it in ages and I’ve been missing out. It turns even sweeter and caramelized on the outside….you don’t need dessert after this salad!

Tropical Grilled Pineapple Salad with Creamy Mango Avocado Lime Dressing
Tropical Grilled Pineapple Salad with
Mango, Avocado and Fresh Lime Dressing
Serves 4
Vegan, Gluten Free

Ingredients

4 slices pineapple, sprayed with organic cooking spray

Dressing
1 ripe mango, skin removed and chopped
1/4 avocado
1/4 red onion
Juice 1/2 lime
1/4 tsp sea salt

Salad
6 cups spinach blend
1/4 red onion, sliced
1/2 cucumber, sliced
1/2 green pepper, sliced

Directions

1. Preheat grill to medium high.  Add pineapple – grill 5 to 7 minutes per side or until nice grill marks form.

2. Meanwhile mix the dressing ingredients in a Magic Bullet or blender – set aside.

3. Mix the salad ingredients in a large bowl.  Slice grilled pineapple into wedges.  Serve 2 cups salad mixture, 1 sliced pineapple around and a few Tbsp dressing on each plate.  The dressing can also be mixed in beforehand.

**You will most likely have dressing left over to reserve for another use.

Nutrition Facts Salad
4 Servings
Amount Per Serving

Calories 59.6
Total Fat 0.6 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 37.1 mg
Potassium 399.6 mg
Total Carbohydrate 13.9 g
Dietary Fiber 2.4 g
Sugars 9.4 g
Protein 1.9 g

Vitamin A 86.3 %
Vitamin B-6 10.5 %
Vitamin C 65.2 %
Folate 25.5 %
Iron 9.2 %
Magnesium 12.7 %
Manganese 91.2 %


Nutrition Facts Dressing
4 Servings
Amount Per Serving

Calories 54.0
Total Fat 1.8 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 1.1 g
Cholesterol 0.0 mg
Sodium 147.4 mg
Potassium 145.2 mg
Total Carbohydrate 10.3 g
Dietary Fiber 1.8 g
Sugars 7.7 g
Protein 0.5 g

Vitamin A 8.3 %
Vitamin C 27.1 %

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

Macro Acorn Squash Bowl with Mila, Massaged Kale and Tahini Sauce

 Dairy Free, Egg Free, Gluten Free, High Protein, Main Meal, Salad, Soy Free, Vegan  No Responses »
Jun 272012
 
One of the best things in life is meeting new people and experiencing new things.  Last Saturday was one of the most fun and memorable.  My friend Gregg, who has been supplying me the wines for the Wine Down Wednesday posts, and his wife Kerry (I hope that is the correct spelling!) had us over for dinner.
  A dinner party turned Karaoke night around the piano.
Think Elton John. Rocket Man.


We wined and dined and had an amazing time.  He showed us around his vintage home in Riverside – complete with wine memorabilia from Bono no less!
Also in attendance were my friends Alyson and her husband Chip, who brought a meteorite from their back yard as a dinner conversation piece, and Mark and Sheri – we all do yoga together so it was great to meet up off the mat.  I can’t wait for us all to meet again.


To detox after a night of wine I got it into my head that I wanted to make a macro (macrobiotic) bowl with grains and veggies but when I looked at my acorn squash I just couldn’t remove the skin – it was too pretty – so I thought, why not turn the squash into the bowl? 

Secondly, I’m always looking for new ways to eat my Mila. Because I write about Mila a lot, I created this little info blurb.  That way any frequent visitors that already know the benefits can skip over that and head right to the recipe.

Mila is an organically grown, non-genetically modified blend of chia seed that is cold pressed and sliced to make it more bio-available. 

It is RAW, GLUTEN FREE, AND VEGAN, perfect for cooking and baking.

It is super high in OMEGA 3s – equal to fish oil pills per serving.  

A single serving also has FIVE GRAMS OF FIBER, more antioxidants than blueberries, more iron than spinach and many more benefits.

This little seed has anti-inflammatory properties, is excellent for brain function, energy, elimination, sleep and the best part?  It’s a FOOD!

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Acorn Squash from KYV Farm
I got this unique acorn squash from Vivian at KYV Farm (CSA SIGNUPS ARE GOING ON NOW)  I’ve never seen such a thing in the grocery store.  I usually see the typical green acorn squash that has a tinge of orange but this one is the beauty queen of squashes.
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Stuffed Acorn Squash
Stuffing them with onions and garlic during cooking imparts a LOT of flavor.  This technique is perfect at Thanksgiving.  While everyone is stuffing their bird you can stuff your squash.
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Macro Acorn Squash Bowl with Mila, Massaged Kale and Tahini Sauce
Macro Acorn Squash Bowl with Mila, Massaged Kale and Tahini Sauce
Serves 4
Vegan, Gluten Free

Ingredients


Squash
2 acorn squash, cut in half and seeds removed
1 onion, quartered
4 cloves garlic, crushed
Olive oil spray
Sea salt
1 cup cooked brown rice
1 cup cooked black beans
4 Tbsp Mila (optional)
Salt and pepper, to taste.


Massaged Kale
1 bunch kale, stems removed and chopped
2 Tbsp ume plum vinegar (or sub any vinegar you like)
2 tsp olive oil
Sea Salt


Tahini Sauce
2 Tbsp tahini
2 Tbsp miso
2 Tbsp fresh lemon
1 Tbsp raw agave


Directions


1. Preheat oven to 375.  Arrange squash, cut side up on baking dish, stuff with 1/4 onion and 1 clove garlic; spray with cooking spray, sprinkle with sea salt; bake 1 hour.


2. Mix kale ingredients together in medium bowl, massage kale until wilted, about a minute.


4. Mix tahini sauce in a small bowl.


3. Remove squash from oven.  Remove onions and garlic; chopp and mix with rice, season to taste.  Mix Mila with black beans if using.  Stuff 1/4 cup black beans and 1/4 cup rice into each squash. 
Serve each half squash with 1/4 kale and 1/4 tahini sauce.


(**Rosted potatos on the side optional – roast along with squash)



Nutrition Facts (includes Mila)
4 Servings
Amount Per Serving

Calories 392.8
Total Fat 11.9 g
Saturated Fat 1.3 g
Polyunsaturated Fat 5.7 g
Monounsaturated Fat 3.4 g
Cholesterol 0.0 mg
Sodium 67.0 mg
Potassium 1,423.2 mg
Total Carbohydrate 63.5 g
Dietary Fiber 16.8 g
Sugars 3.3 g
Protein 14.0 g

Vitamin A 369.1 %
Vitamin B-12 0.1 %
Vitamin B-6 31.7 %
Vitamin C 141.5 %
Vitamin D 0.0 %
Vitamin E 8.0 %
Calcium 30.4 %
Copper 30.8 %
Folate 33.4 %
Iron 31.9 %
Magnesium 34.4 %
Manganese 78.5 %
Niacin 14.7 %
Pantothenic Acid 11.7 %
Phosphorus 36.6 %
Riboflavin 11.9 %
Selenium 5.7 %
Thiamin 39.7 %
Zinc 11.5 %

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

Greek Salad with Herbed Tofu Feta

 Dairy Free, Egg Free, Gluten Free, High Protein, Lighter Fare, Low Cal, Raw, Salad, Vegan, Vegetarian  No Responses »
Jun 152012
 
The day I was reading through my VegNews magazine I happened to be relaxing on a sunny day, kicking back in a lawn chair, clad in bathing suit and floppy hat when I came across the recipe for tofu feta.  It sounded so intriguing that I got up and made it right then. Little did I know, the tofu I had in my fridge happened to be the pre-cubed version – what a time savings!
I threw it together and have been eating it on a whole variety of dishes; anywhere you would put feta cheese. The extra firm tofu and salty brine are really satisfying when eaten along with Greek dishes. It’s not real feta, mind you, but it’s a great vegan sub if you have cut out cheese. In addition, there are tons of benefits to eating organic, non-GMO soy in moderation. They have lots of the 9 essential amino acids, lots of lean protein and calcium.
As for the salad, I mixed an oil free version for my friend Suzanne at work to try as well since she is an oil free vegan. The sun ripe tomatoes and cool cucumbers were perfect with just a squeeze of lemon, salt and pepper; I didn’t even miss the oil.
Enjoy!
Greek Salad with Herbed Tofu Feta
Inspired by Veg News Herbed Feta and Classic Greek Salad
Serves 4
Vegan, Gluten Free
Ingredients
Tofu Feta
1 16oz package organic, extra firm, cubed tofu (or you can buy the block and cut it into 1/2 inch cubes)
2 cups water
1/4 cup fresh lemon juice
3 tsp sea salt
1 1/2 Tbsp Italian seasoning blend (with basil and oregano)
Raw Tomato Salad
2 fresh tomatoes, chopped
1 large cucumber, chopped
1/4 red onion, sliced
Handful parsley, chopped
Dressing
1/4 cup fresh lemon juice
2 tsp agave nectar
1/2 tsp sea salt
1/4 tsp fresh ground pepper
(2 Tbsp olive oil optional)
Directions
1. Heat all ingredients for feta in a saucepan heated over low heat; simmer about 30 minutes.  Cool and refrigerate overnight.  The longer you keep it in the fridge marinating the better it gets!
2. Toss the salad mixture in a large bowl.
3. Whisk the dressing ingredients in a small bowl.
4. Drain the feta and add to salad bowl, pour dressing over evenly and toss mixture gently.
*Alternatively you can mix the salad and dressing and simply add the desired amount of feta on top.
Salad Nutrition Facts
4 Servings

Amount Per Serving

Calories 37.9
Total Fat 0.4 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 302.7 mg
Potassium 342.0 mg
Total Carbohydrate 8.4 g
Dietary Fiber 1.9 g
Sugars 1.3 g
Protein 1.5 g

Vitamin A 20.9 % 
Vitamin B-12 0.0 %
Vitamin B-6 5.8 %
Vitamin C 30.9 %
Vitamin D 0.0 %
Vitamin E 2.4 %
Calcium 2.2 %
Copper 5.1 %
Folate 7.6 %
Iron 4.8 %
Magnesium 5.2 %
Manganese 8.4 %
Niacin 4.0 %
Pantothenic Acid 3.8 %
Phosphorus 4.1 %
Riboflavin 3.8 %
Selenium 0.6 %
Thiamin 5.2 %
Zinc 1.9 %
*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 Feta Nutrition Facts

4 Servings (Or you may get more depending on how much “feta” you want.)
Amount Per Serving

Calories 116.8
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 1,755.8 mg (sodium will actually be lower since you are draining the liquid but in creating the recipe in the builder I had to include the entire amount of salt)
Potassium 189.5 mg
Total Carbohydrate 4.9 g
Dietary Fiber 0.6 g
Sugars 1.3 g
Protein 12.0 g
Vitamin A 0.3 %
Vitamin B-12 0.0 %
Vitamin B-6 3.2 %
Vitamin C 24.3 %
Vitamin D 0.0 %
Vitamin E 0.1 %
Calcium 12.0 %
Copper 10.9 %
Folate 8.4 %
Iron 10.9 %
Magnesium 20.7 %
Manganese 54.2 %
Niacin 2.1 %
Pantothenic Acid 1.0 %
Phosphorus 18.6 %
Riboflavin 3.0 %
Selenium 18.3 %
Thiamin 4.3 %
Zinc 8.6 %

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

Wine Down Wednesday – Sautéed Eggplant Caponata Salad (Camping Edition!)

 Dairy Free, Egg Free, Favorites, Gluten Free, Main Meal, Salad, Soy Free, Vegan, Vegetarian  No Responses »
Jun 132012
 
Welcome back to Wine Down Wednesday where I review a vegan dish paired with two different wines from Broadbent Selections.


This is the camping edition where I did the wine tasting along with my parents and my friend Justine while camping near Savannah last weekend.





Several years ago I made a caponata over spaghetti squash and have been meaning to recreate it because it’s one of my favorites.  Thankfully, I finally got around to it because everyone had a lot to say about it.  With the various flavors and textures it makes a delicious and interesting meal. 



To pair wines with a meatless dish we must look at the spices and main flavors of the recipe.  For this dish we combine spicy red pepper flakes, cinnamon, cocoa, fresh mint, balsamic reduction and tomato sauce. 


Spy Valley Riesling, 2011, New Zealand and Warwick Estate Pinotage, 2009, South Africa 

Spy Valley Riesling, 2011, New Zealand

Spy Valley wines are crafted by the Johnson Estate, a family owned winery located in Marlborough, New Zealand. It is one of the youngest wineries I have reviewed – founded in 1993. Overlooking the vines are two huge, white domes; this facility gathers information on satellite communications for the US and New Zealand – hence the name, Spy Valley.


I have reviewed the Sauvignon Blanc twice in the past; in fact, the first time I tried it at a Bite Club event I was solely a fan of red and wondered if their wine might turn me into a white wine lover! The second review was just as delicious – rated a YUM in a previous Wine Down Wednesday post.
The notes from the Spy Valley website state that this wine is fermented in steel tanks to give it  a citrusy floral flavor – intense lime, green apple and floral aromas. “The palate is vibrant and elegant with racy acid in a dry style.“ 
Warwick Estate Pinotage, 2009, South Africa
From 1791 through 1902 Warwick Wine Estate in South Africa was originally known as ‘De Goede Sukses’, the Good Success farm. It was later renamed Warwick after being purchased by Colonel Alexander Gordon of the Warwickshire regiment. In the 60′s the winery traded hands again when it was purchased by Norma Ratcliffe and her husband Stan. After initially selling the grapes wholesale to other wineries, Norma studied the art of winemaking and began producing her own wine in 1984.

I previously reviewed the Warwick, First Lady Cabernet with a rating of Damn that’s Good.  The Pinotage was by far the most interesting of the tastings I have done. See below on both our notes and the change with the pairing.


Here is the rating info.
Categories

Category #1 – How well my dish turned out.
Category #2 – How well I like the wine.
Category #3 – Pairing notes – How well this wine pairs with the dish.

Rating Scale

Bleck -This wine is pretty bad.
Ho Hum- I could drink it if I was at a football game and there was nothing else in the cooler.
Nice -Good table wine. I would keep this in the wine cooler if it was a good value.
Yum – This is good, I would pay a fair bit more and have it for a special occasion.
Damn that’s Good – Self explanatory.
** We will use the same terminology for how the dish turned out and how well it paired.

Category #1 The Dish

Me – rating of YUM. I LOVE the layers of flavors in this dish– spicy red pepper, aromatic herbs, sweet raisins, touch of salt, balsamic and tomato reduction.
Justine – rating of YUM. Justine enjoyed the balance of fresh mint, balsamic, sweet raisins and pine nuts. She thought there should be more sauce for the salad greens.
Mom – rating of nice. Mom thought it was too spicy, she isn’t a fan of heat, but liked the flavor and the meatiness of the eggplant.
Dad – rating of ho-hum. He thought it needed more salt. (I had left most of the salt out as my parents tend to dislike saltiness. It looks like that was a bad idea in this case.) Dad does not like the fresh mint and mix of cinnamon, sweet raisins and cocoa. He liked the pine nuts. He thought there should be more sauce for the salad greens.

Category #2 The Wines

Spy Valley Riesling

Me – rating of Damn that’s Good – I tasted fresh pear. It is light and drinkable. Perfect for a campout. I like the pear/lemon color.
Justine – rating of Damn that’s Good – Justine tasted bright citrus. She said it was very refreshing and wants to order two bottles.
Mom – rating of Damn that’s Good – Mom liked the clean and refreshing body. She liked the level of sweetness – semi dry.
Dad – rating of YUM – Dad gave a “Mmmm!” but then after a few sips thought it was a bit too sweet.

Warwick Pinotage

Me – rating of Nice. Wow the pinotage has a lot more body….chewy. Flavors of chocolate.  It definitely had a long finish.
Justine – rating of Nice. Tasted licorice and thought it had lots of body.
Mom – rating of Nice. Mom said she thought it was spicy and got drier and drier as the glass went on.
Dad – rating of Ho Hum. Dad thought it was heavy and thick. It left an aftertaste.

Category #3 The Pairing

Spy Valley Pairing

Me – rating of YUM. This one is refreshing with the heat of the spice.
Justine – rating of Damn that’s Good. Justine thought it brought out the sweetness of the raisins and loves sweetness.
Mom – rating of YUM. Mom thought it cooled down the spiciness.
Dad – rating of Ho Hum. Dad thought the semi-dry was too sweet with this dish.

Warwick Pairing

Me – rating of YUM – Damn that’s Good. This is crazy but the Warwick is AWESOME with the balsamic reduction and the meaty eggplant.
Justine – rating of Nice. Justine said she still liked the Spy Valley. This one was ok but still a bit heavy for her.
Mom – rating of YUM. Mom thought it was really interesting how well the spicy wine went with the dish and almost seemed to bring the spiciness of it down a notch.
Dad – rating of YUM – Damn that’s Good. Dad said the wine really paired well with the dish. It became more juicy than dry.
**I will note that we continued “tasting” this wine with the dish and ended up polishing it off.

Where to buy
All the wines will be for sale locally at the Grotto in San Marco. You can contact Mitch Woodlief, grottomitch@aol.com with questions and pricing and anyone outside the Greater Jacksonville area can contact E-MAIL: info@broadbent.com PHONE: US +1 415-931-1725.

Sautéed Eggplant Caponata Salad

Serves 4
Vegan, Gluten Free

Ingredients

Spice Mixture
1/2 tsp red pepper flakes (less if you don’t like heat -can be omitted completely)
1 Tbsp brown sugar
1 Tbsp raw cacao powder
1 tsp cinnamon
1 tsp dried thyme
1/2 tsp coarse salt

Sauce
1/8 cup Organic Tomato Pasta Sauce (for more sauce use 1/4 cup)
1/4 cup Balsamic Vinegar (for more sauce use 1/2 cup)
Extra Virgin Olive Oil spray
1 small Vidalia onion, sliced
4 Japanese eggplant, sliced
2 Tbsp raisins
4 Tbsp (1/4 cup) pine nuts
1/4 cup Fresh Mint
1 head fresh romaine, chopped

Directions

1. Mix the spice mixture in a small bowl and set aside.  Mix the sauce mixture in a second small bowl, set aside.  Heat a large skillet over medium high heat and spray with cooking spray; sauté onion about five minutes, or until translucent. (You may need to deglaze pan a few times with some water, broth or white wine to prevent sticking.)

2. Add eggplant and raisins; sprinkle with seasoning mixture and toss well, sautéing about a minute; add sauce mixture, reduce heat and cover, cook 30-40 minutes, stirring every now and then, or until eggplant is soft and cooked through.

3. Divide romaine over four plates; top with 1/4 eggplant mixture, toss well.  Top with 1 tbsp pine nuts and sprinkle of fresh mint.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 127.5
Total Fat 6.9 g
Saturated Fat 0.8 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 1.6 g
Cholesterol 0.6 mg
Sodium 385.1 mg
Potassium 291.1 mg
Total Carbohydrate 12.5 g
Dietary Fiber 2.4 g
Sugars 5.5 g
Protein 2.9 g

Vitamin A 33.2 %
Vitamin B-12 0.0 %
Vitamin B-6 4.0 %
Vitamin C 28.0 %
Vitamin D 0.0 %
Vitamin E 3.1 %
Calcium 4.3 %
Copper 8.4 %
Folate 21.4 %
Iron 10.2 %
Magnesium 7.5 %
Manganese 59.5 %
Niacin 3.8 %
Pantothenic Acid 1.5 %
Phosphorus 8.8 %
Riboflavin 5.1 %
Selenium 0.6 %
Thiamin 7.0 %
Zinc 5.2 %

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

Peanut Butter, Barley and Raisin Salad with Balsamic Vinegar – The Best Salad Ever!

 Dairy Free, Egg Free, Favorites, Kid Friendly, Lighter Fare, Quick and Easy, Raw, Salad, Six Ingredients or Less, Soy Free, Vegan, Vegetarian  1 Response »
Apr 202012
 
My favorite Salad.


A while back when I first was cutting out meat and dairy, I created this salad that I swear is one of the simplest and most delicious salads I’ve created yet. It’s chewy, salty, sweet, nutty and has the “smack” factor of the balsamic. The second best thing? It’s only five ingredients. (with the apple, six).  There is no oil but the natural peanut butter turns the balsamic into a creamy dressing and with the raisins added in, it is reminiscent of a peanut butter and jelly but with super antioxidant powers.  It’s so great I’m posting it twice!

Sometimes I throw an apple in there.
 Tip:  If you are allergic to barley (gluten allergy), simply sub your favorite grain.  For peanut allergies try soy nut butter, sunflower seed butter or any other nut butter.

Peanut Butter, Barley and Raisin Salad with Balsamic Vinegar
(PB and J Salad)

 Serves 1
Vegan, Dairy Free
Ingredients
Spinach or greens to fill a bowl (say about two cups)
1/3 cup barley
2 Tbsp natural peanut butter (ingredients should be peanuts or peanuts and salt only)
2-3 Tbsp raisins
2 Tbsp balsamic vinegar

Optional
Chopped AppleDirections

1. Smush the peanut butter into the barley. Place spinach in a bowl and top with barley mixture, raisins, apple if using, and balsamic vinegar. It’s best to eat the spinach first and save all the yummy PB barley and raisins for last so you can savor.

Get Full Nutrition Info Here

Blast From the Past – Carrot Top Tabbouleh Redo – with Chickpeas!

 Dairy Free, Egg Free, Gluten Free, Lighter Fare, Raw, Salad, Soy Free, Tips, Vegan, Vegetarian  No Responses »
Mar 062012
 

Last season I created this unexpected recipe to utilize the gorgeous tops of my fresh carrots from the farm.  I just couldn’t bear to throw them away!  Since I got a few bunches with my last pick up I had to create it once again, this time using some chickpeas to create a light meal.

I love the mild parsley-ish taste of the carrot tops and the crunch the carrots add to the texture.  The mint makes this super fresh and the lemon adds a tang factor.
Tip: You can save a ton of money buy cooking dried beans in salt free veggie broth and freezing them in 2 cup packages to pull out for later use.
The carrots, scallions and tomatoes came from KYV farm and the mint, parsley and lemon from my garden and my dad’s tree. Now that’s local and seasonal produce!
Tip: Use your food processor for this one to make quick work of the chopping or if you don’t have one, bribe a friend to help chop.
Carrot Top Tabbouleh with Chickpeas
Serves a LOT - bring this to a pot luck or eat it all week and share with friends
Vegan, Dairy Free, (Gluten Free Option)
**Tip: For gluten free option, replace the bulgur wheat with white quinoa (cook to package directions using appropriate amount of veggie broth.)

Ingredients

1/2 cup bulgur wheat**(see above for gluten free)
1 1/2 cups vegetable broth
1 bunch carrots with tops (say about 6 small 51/2 inch long)
Handful fresh mint
Handful fresh parsley
1 bunch scallions, chopped
5 small organic tomatoes, chopped
2 cups cooked chickpeas (or 1 can, drained, will work too)
3 Tbsp extra virgin olive oil
Juice 1 lemon
Salt and Pepper
3 cloves crushed garlic

Directions

1. Heat the bulgur and broth to a boil, stirrings constantly, reduce heat, cover and simmer about 10 to 12 minutes or until liquid is absorbed. Set aside to cool while you process the veggies.

2. Place the carrots, tops removed, into a large food processor (or in front of bribed friend), pulse several times to rough chop; add the carrot tops, mint, parsley and scallions, pulse until desired texture is reached, I like mine finely chopped.  Pour into a large bowl and add the tomatoes and chickpeas.

3. Whisk the olive oil, lemon juice, salt and pepper and crushed garlic in a small bowl.  Pour over carrot top mixture and toss well.  Reseason with salt and pepper, to taste.

 

Nutritional Information
Total Recipe
Amount Per Recipe
Calories  1255.4
Total Fat 46.9g
Sat Fat 6.2g
Polyun Sat Fat 6.3g
Monoun Sat Fat 31.2g
Cholesterol 0.0mg
Sodium 2357.8mg
Potassium 2156.1mg
Total Carb 151.7g
Dietary Fiber 32.5g
Sugars 17.2g
Protein 29.1g

Island Teriyaki Salad with Fresh Spinach, Tomato and Balsamic-Mustard-Maple Dressing

 Dairy Free, Egg Free, Gluten Free, Lighter Fare, Salad, Vegan, Vegetarian  1 Response »
Feb 102012
 
Just a few veggie photos from today’s CSA first.  Too gorgeous not to share.

My simple salad recipe. 
Press and marinate the tofu a day or so ahead and have it ready in your fridge when you’re pressed for time.

I once heard a critique of Rachel Ray that she simply re-edits her recipes rather than creating lots of originals, and is mainly an entertainer as opposed to a teacher.

Rachel Ray and I have something in common-I’m definitely no Martha Stewart either.  We take our favorite simple recipes and remake them.  I always have grand plans to make something original from-scratch, but then life seems to get in the way.

I left work five minutes later and it took me 45 minutes instead of 25 minutes to get home from work.  By that point everyone was really starving, so I threw together this salad.

I promise to post the casserole dish using the caramelized onion sauce soon.

Pinky swear.

Today’s world is so busy that I’m sure many of you are short on time just like me, hopefully you won’t mind if I pull a Rachel Ray and remake something similar to what I’ve done in the past.  Consider it fast food made from Slow Foods!

I got the spinach and tomato from my farm and whipped up some of my favorite oil-free 3-2-1 dressing, inspired from the Forks Over Knives companion book.  (If you don’t have it, buy it! The recipes are fabulous.)  Instead of making the marinade, I used a quality pre-made one, which shaved an additional few minutes.  In the time it would have taken for me to drive to a restaurant and go through the drive-thru, I had made a delicious meal at home. 

Island Teriyaki Salad with Fresh Spinach, Tomato and
Balsamic-Mustard-Maple Dressing
Serves 4
Gluten Free, Dairy Free, Vegan
Ingredients
1 block Organic firm tofu
1 cup organic Island Teriyaki marinade, I used OrganicVille (or marinade of choice)
8 cups fresh spinach, chopped
4 plum tomatoes, sliced and quartered
1/2 sweet onion, sliced thinly
Coarse sea salt and Fresh ground pepper, to taste
Dressing
3 Tbsp balsamic vinegar
2 Tbsp coarse mustard
1 Tbsp maple syrup
Directions
1. Press tofu of water for 1 hour to overnight.  See how here. 
2. Cut tofu into cubes; pour marinade over and place in refrigerator overnight.
3. Preheat broiler; place tofu cubes on pan prepared with non-stick spray.  Broil about 20 minutes, turning cubes every five to 7 minutes to brown all sides evenly.
4. Meanwhile, mix dressing.
5. Place 2 cups spinach on each of 4 plates, top with 1 chopped tomato and 1/4th of onion.  Divide tofu evenly among plates.  Divide dressing evenly over plates.
Estimated Nutrition Info
4 Servings

Amount Per Serving


Calories 150.3
Total Fat 8.3 g
Saturated Fat 1.1 g
Polyunsaturated Fat 4.2 g
Monounsaturated Fat 1.7 g
Cholesterol 0.0 mg
Sodium 511.7 mg
Potassium 707.5 mg
Total Carbohydrate 20.2 g
Dietary Fiber 4.4 g
Sugars 7.2 g
Protein 15.5 g


Vitamin A 123.1 %
Vitamin B-12 0.0 %
Vitamin B-6 13.1 %
Vitamin C 40.5 %
Vitamin D 0.0 %
Vitamin E 7.6 %
Calcium 62.8 %
Copper 22.6 %
Folate 38.1 %
Iron 23.8 %
Magnesium 26.6 %
Manganese 88.3 %
Niacin 5.9 %
Pantothenic Acid 3.4 %
Phosphorus 20.9 %
Riboflavin 13.6 %
Selenium 25.4 %
Thiamin 14.8 %
Zinc 12.8 %

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

Coconut Tahini Cabbage Salad

 Dairy Free, Dressing, Gluten Free, Lighter Fare, Low Cal, Salad  No Responses »
Jan 312012
 
What do you think of my new look?  I had such a fun time playing around with photo shop to build my new logo and I’m even thinking of changing up the name of my blog to incorporate farming.  Baby steps though.  
Also, I updated my tabs with the exception of the About Me tab-still need to work on that one.  What is new? The events and workshops tab!  On this tab I’m going to put all the fun I have coordinated for KYV farm.  Next up is a canning workshop and we need to schedule another Know Your Vegetables as the first was so popular.  I thank Cara of Cara’s Cravings for the inspiration to update my blog since her new look came out so well.  She also got me to take a second look at my camera. In fact I shot this photo in complete manual mode!  I still have a few adjustments to do but I think it came out ok for now.
As for the recipe-you might notice this is my second in a row from Janet at Taste Space.  I love all her use of veggies and flavor combos.  Way back when I was doing a Detox I went to her site and started printing out recipes that might work….and ended up printing off her entire site.  When I got some cabbage with my CSA from KYV farm I asked her what her favorite cabbage recipes are and she said this braised cabbage and this cabbage salad-which this post is based off of.   
Coconut and fresh clementines bring a twist, cayenne for a kick and I added some grilled shrimp to top.  The nutrition info is for the salad and dressing only, so you can change up the toppings as you desire.  Next time I’m going to try some marinated and grilled tofu or tempeh. I loved the crunchy cabbage, the sweet agave and spicy cayenne. 

Coconut Tahini Cabbage Salad

Serves 6
Gluten free, Dairy Free

Ingredients

Salad
20 oz green cabbage, thinly sliced (6 cups)
2 green onions, thinly sliced
2 mild red peppers of choice, seeded and sliced
1/2 cup chopped cilantro

Dressing
1 tbsp toasted sesame oil
1.5 tbsp lemon juice (half a lemon)
2 Tbsp agave (or maple syrup)
1.5 tbsp tahini
1/4 cup light coconut milk
1/2 Tbsp tamari (wheat free)
1/4 tsp cayenne pepper (optional)
zest of a clementine or small orange

2 clementines, peeled and sectioned
1/8 cup sesame seeds, toasted
Grilled protein of choice (optional)

Directions

1. Place cabbage, onions, peppers and cilantro in a large bowl.

2. Blend sesame oil through clementine zest in magic bullet or blender and pour over cabbage mixture.  Toss well.

3. Top salad mixture with sectioned clementines, sesame seeds and grilled protein of choice.

Nutrition Facts

6 Servings
Amount Per Serving


Calories 151.4
Total Fat 7.2 g
Saturated Fat 2.5 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 1.8 g
Cholesterol 0.0 mg
Sodium 143.6 mg
Potassium 836.4 mg
Total Carbohydrate 21.0 g
Dietary Fiber 7.9 g
Sugars 0.9 g
Protein 5.6 g


Vitamin A 36.3 %
Vitamin B-12 0.0 %
Vitamin B-6 18.7 %
Vitamin C 242.3 %
Vitamin D 0.0 %
Vitamin E 3.4 %
Calcium 16.2 %
Copper 8.8 %
Folate 35.3 %
Iron 14.3 %
Magnesium 14.2 %
Manganese 32.6 %
Niacin 6.8 %
Pantothenic Acid 5.0 %
Phosphorus 11.5 %
Riboflavin 8.8 %
Selenium 4.1 %
Thiamin 14.6 %
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.

Kale with Walnut Pesto, Raisins, Pepitas and Pine Nuts

 Dairy Free, Egg Free, Gluten Free, Lighter Fare, Low Cal, Salad, Soy Free, Vegan, Vegetarian  No Responses »
Jan 272012
 
Browsing through my favorite Forks Over Knives companion book, I came across an awesome kale recipe for kale with a walnut sauce.  Super simple and I had everything on hand.  I added some raisins, pine nuts and raw pepitas to add a sweet side to the salty tamari.  Oooo baby…this is yum!
If you haven’t bought your FOK companion recipe…you’ve gotta go get it.  So far every recipe I’ve tried has been amazing.  You won’t miss the meat or dairy.  I promise!

p.s. Check out the vitamins A and C on this recipe.


Nutrition Facts
6 Servings
Amount Per Serving

Calories 133.0
Total Fat 8.1 g
Saturated Fat 0.7 g
Polyunsaturated Fat 5.2 g
Monounsaturated Fat 1.3 g
Cholesterol 0.0 mg
Sodium 366.0 mg
Potassium 408.4 mg
Total Carbohydrate 14.0 g
Dietary Fiber 3.5 g
Sugars 5.5 g
Protein 5.0 g


Vitamin A 354.2 %
Vitamin B-12 0.0 %
Vitamin B-6 12.7 %
Vitamin C 89.4 %
Vitamin D 0.0 %
Vitamin E 7.4 %
Calcium 10.6 %
Copper 20.0 %
Folate 6.8 %
Iron 10.2 %
Magnesium 12.0 %
Manganese 56.3 %
Niacin 6.1 %
Pantothenic Acid 1.5 %
Phosphorus 9.5 %
Riboflavin 7.3 %
Selenium 2.4 %
Thiamin 8.0 %
Zinc 5.3 %


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

Kale with Walnut Pesto, Raisins, Pepitas and Pine Nuts
Serves about 6 1-cup servings
Vegan, Gluten Free, Dairy Free

Ingredients

1 bunch curly kale, washed, de-stemmed and cut into bite size pieces
½ cup water
½ cup walnuts
2 Tbsp Tamari or Liquid Aminos
2 Tbsp raisins
2 Tbsp raw pepitas (pumpkin seeds)
2 Tbsp pine nuts

Directions

1. Blend water, walnuts and Tamari or Liquid Aminos in a blender or Magic Bullet until well blended.  Pour over kale and top with raisins, pepitas and pine nuts.  Mix well.

Nutritional Info
Serves 6
Per Serving

Calories 124
Fat 8.3 g
Cholesterol 0 g
Sodium 369.3 mg
Potassium 312.8 mg
Fiber 2.6 g
Sugars 3.5 g
Protein 4.5 g

Vitamin A 236.2 %
Vitamin C 59.7 %
Manganese 47.5 %

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