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.

__________________________________________

 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.

__________________________________________

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

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

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...

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

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

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.

 Posted by at 9:07 pm
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

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.

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.

Oct 182012
 

Pear Apple Salad

You don’t eat meat or dairy?  What DO you eat? 

Even though it has now been about a year, I am still asked this question regularly. Folks still think that when animal food are cut out, that there is nothing to eat or whatever is left is cardboard!

Does this salad look like cardboard?  Heck no!

Pear Apple Salad

  This salad features crunchy apples, sweet pears, toasted sunflower seeds and a dressing that is out of this world – creamy, sweet and salty.

This dressing would also be great on a sort of ambrosia salad – it is VERY versatile and super easy to throw together!

Pear Apple Salad

Crisp Fruited Salad with Maple-Yogurt Dressing

Serves 4
Vegan, Gluten Free
Printable Recipes
**Items on sale at Native Sun Natural Foods Market Oct 7 through Nov 6, 2012

Ingredients

4 cups chopped romaine
2 fresh Bartlett pears, cored and chopped**
2 apples, cored and chopped**
1/2 cup shredded coconut
1/2 cup roasted sunflower seeds
1 cup vanilla soy yogurt
2 Tbsp maple syrup (Tree of life)**
1/4 tsp coarse ground sea salt

Directions

1. Place 1 cup chopped romaine on each plate; add 1/4 of the pears and 1/4 of the apples to each.  Top with 1 Tbsp each shredded coconut and sunflower seeds.

2. Mix yogurt, maple syrup and salt in a small bowl.  Top each salad with  2 Tbsp dressing.

Nutrition Facts
4 Servings
Amount Per Serving 

Calories 339.0
Total Fat 18.3 g
Saturated Fat 8.9 g
Polyunsaturated Fat 5.4 g
Monounsaturated Fat 1.6 g
Cholesterol 0.0 mg
Sodium 157.9 mg
Potassium 466.7 mg
Total Carbohydrate 42.3 g
Dietary Fiber 8.7 g
Sugars 18.7 g
Protein 6.7 g

Vitamin A 30.0 %
Vitamin B-6 9.7 %
Vitamin C 32.5 %
Vitamin E 43.8 %
Calcium 15.0 %
Copper 21.1 %
Folate 30.1 %
Iron 11.0 %
Magnesium 8.1 %
Manganese 55.0 %
Niacin 7.6 %
Pantothenic Acid 13.1 %
Phosphorus 22.2 %
Riboflavin 7.7 %
Selenium 19.6 %
Thiamin 6.4 %
Zinc 10.0 %

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

Sep 282012
 

You know when you come across something that is so good you just want to eat it all the time?  For me it is still that salad I told you about a few posts ago- the simple purple cabbage and creamy avocado.  But last night I was looking for a bit more protein, so I came up with this super satisfying salad that has all the great textures; the crunch of the cabbage, creaminess of avocado and light crisp cucumbers, but also has some heartiness from the falafel burger.  This salad will really stick with ya. 

Falafel Salad

 If you are like me, your life is super busy; between my day job, running a business, writing recipes, working out, camping and having fun with my family and friends, there isn’t much time left for elaborate dinners – especially during the week – so I love to use time saving shortcuts like these Sunshine Burger pre-made falafel burgers.  Not only are they DELICOUS, but you can actually pronounce each and every ingredient; such as, sunflower seeds, brown rice etc. 

Falafel Salad

 For the dressing, I used my favorite Annie’s dressing, totally vegan and another one of those amazing all natural products that you can feel good about eating. The goddess dressing has tahini, lemon, garlic and a bit of soy which makes for the perfect compliment to the falafel burger.

Falafel Salad

Crisp Cabbage and Creamy Avocado Salad with Falafel “Croutons” and Annie’s Goddess Dressing

Serves 1
Vegan, Gluten Free
Printable Recipe

Ingredients

1 cup sliced red cabbage
1 cup chopped cucumber
1/4 avocado, chopped
1 slice red onion, chopped
1 falafel burger, I used Sunshine Burger 
1 Tbsp Annie’s Goddess Dressing 
Salt and pepper, to taste
Optional – 4 Slices Bell Pepper or Mild Pepper of Choice

Directions

1. Heat burger in toaster oven until just warmed through.

2. Layer cabbage, cucumber, avocado and onion in a large bowl; tear heated falafel burger gently and add to salad; top with Goddess dressing, salt and pepper, to taste and bell pepper if using.

Nutrition Facts
1 Serving
Amount Per Serving

Calories 416.4
Total Fat 25.5 g
Saturated Fat 3.0 g
Polyunsaturated Fat 1.0
Monounsaturated Fat 4.3 g
Cholesterol 0.0 mg
Sodium 421.8 mg
Potassium 602.1 mg
Total Carbohydrate 39.2 g
Dietary Fiber 15.0 g
Sugars 2.1 g
Protein 9.5 g

Vitamin A 58.1 %
Vitamin B-12 0.0 %
Vitamin B-6 13.2 %
Vitamin C 64.2 %
Vitamin D 0.0 %
Vitamin E 3.8 %
Calcium 8.4 %
Copper 6.7 %
Folate 23.0 %
Iron 8.0 %
Magnesium 9.6 %
Manganese 14.9 %
Niacin 6.7 %
Pantothenic Acid 9.5 %
Phosphorus 6.8 %
Riboflavin 7.2 %
Selenium 1.5 %
Thiamin 7.0 %
Zinc 4.5 %

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

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
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.