Apr 222014
 

Are you ready for a fiesta, but fresh (non-GMO) corn isn’t available? Grab a can of baby corn and try my Summer Grilled corn salsa with Baby Corn!

(Bonus – kids will love trying “baby corn” I’m surprised I had any left for the photo since my daughter kept grabbing some!)

Summer Grilled Corn Salsa with Baby Corn!

Summer Grilled Corn Salsa with Baby Corn!

Of COURSE I always say fresh is best – but when it comes to what is in season in your area, sometimes you just can’t get that ingredient. Try frozen, organic vegetables first; however, if those aren’t available either, it is ok to sub a can of veggies here and there, BUT, here are some of my tips.

If you can’t get salt free, be sure to reduce the salt in the recipe.
Don’t just plop a can of veg into a dish. Be sure to do something with it – like grill it. I’ll never forget when I ordered a tropical salad from a restaurant and they gave me iceberg lettuce with canned pineapple on top. I thought to myself – GRILL that pineapple if you can’t use fresh. At least put some effort into it. Sheesh.

 Look for BPA free cans. BPA stands for bisphenol A. BPA is an industrial chemical that has been used to make certain plastics and resins since the 1960s. Epoxy resins are used to coat the inside of metal products, such as food cans, bottle tops and water supply lines. Some dental sealants and composites also may contain BPA.

Grilled Baby Corn Salsa

Grilled Baby Corn Salsa

What I love most about this salsa is it’s mixture of textures and flavors. It is simple to throw together and great as a topping for tofu or any protein you like. If you are having a Mexican Fiesta – this will be perfect or for any summer party where you are grilling up some delicious bean burgers and carrot dogs. The best part is it is just a little different from the usual tomato salsa and will be sure to have people exclaiming – Grilled Salsa! What a great idea!

Have you ever tried grilling ingredients in a salsa? What is your favorite salsa recipe?

Grilled Baby Corn Salsa

Grilled Baby Corn Salsa

Grilled Baby Corn Salsa

Serves 4
Vegan, Gluten Free
Printable Recipe

Ingredients

1 can baby corn
1/2 sweet onion, quartered
2 tomatoes, cut in half
1 jalapeno
Juice of 1 lime
1/8 tsp sea salt
2 tbsp fresh chopped cilantro
Olive oil mister

Directions

1. Preheat grill to medium high; place a grate cover on grill grates so corn will not fall through; spray corn, onion, tomatoes and jalapeno with olive oil spray or Misto; place on heated grill and grill until char marks appear; flip once and grill until char marks appear on second side; remove from heat; cool 5 minutes; chop veggies**; sprinkle with sea salt & cilantro and finish with a squeeze of fresh lime.
**For no heat, use grilled jalapeno as garnish, to add heat, add a small amount of jalapeno at a time until desired level of heat is reached. 

Nutrition Facts for Grilled Corn Salsa
4 Servings
Amount Per Serving 

Calories 49.0
Total Fat 1.6 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.9 g
Cholesterol 0.0 mg
Sodium 82.1 mg
Potassium 232.2 mg
Total Carbohydrate 8.9 g
Dietary Fiber 1.6 g
Sugars 1.0 g
Protein 1.4 g

Vitamin A 9.4 %
Vitamin B-12 0.0 %
Vitamin B-6 4.7 %
Vitamin C 21.2 %
Vitamin D 0.0 %
Vitamin E 2.2 %
Calcium 0.7 %
Copper 3.6 %
Folate 6.1 %
Iron 2.6 %
Magnesium 4.3 %
Manganese 6.3 %
Niacin 4.2 %
Pantothenic Acid 3.6 %
Phosphorus 4.0 %
Riboflavin 2.9 %
Selenium 0.6 %
Thiamin 6.2 %
Zinc 1.3 %

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

Dec 162013
 
Cranberry Walnut Stuffed Acorn Squash

This Sweet and Tangy Walnut Cranberry Acorn Squash recipe is full of holiday cheer and is the perfect side dish! 

Acorn Squash

Acorn Squash – Source

This recipe was born from the boat load of fabulous, organic acorn squash I got with my CSA at KyV Farm. Though they do make a superb Christmas-y centerpiece, I decided to use a few of them to create an easy and delicious holiday meal side dish.

Walnut Cranberry Acorn Squash

Walnut Cranberry Acorn Squash

Upon the first taste and I knew what my contribution to the Christmas dinner will be this year! The walnuts become caramelized under the sweet maple syrup and rich coconut oil to give this dish almost a dessert-like flair. For anyone with a nut allergy, like my daughter, simply leave the nuts out, spoon the cranberry mixture into the reserved squash halves and mix the nuts in afterwards.

Note: This recipe was taste tested by both me and my mom so there you have it. The EXPERT opinion that yes, indeed this recipe is holiday table ready!

Walnut Cranberry Acorn Squash

Walnut Cranberry Acorn Squash

Walnut Cranberry Acorn Squash

Inspired by the baking blog
Serves 6 (1/2 squash each)
Vegan, Gluten Free
Printable Recipe

Ingredients

3 small acorn squash, cut in half, seeds removed (from KyV Farm)
1 can whole bean cranberry sauce
3 Tbsp maple syrup
1/4 tsp salt
2 Tbsp chopped nuts (I used mostly walnuts and some pecans)
6 tsp coconut oil

Directions

1. Preheat oven to 375F; mix cranberry sauce, syrup, salt and nuts in a small bowl. Spoon evenly between six acorn squash halves; top with 1 tsp each of coconut oil. Bake 1 hour or until squash is fork tender.

Nutrition Facts
6 Servings
Amount Per Serving 

Calories 285.8
Total Fat 7.3 g
Saturated Fat 4.3 g
Polyunsaturated Fat 2.1 g
Monounsaturated Fat 0.7 g
Cholesterol 0.0 mg
Sodium 114.3 mg
Potassium 784.1 mg
Total Carbohydrate 56.7 g
Dietary Fiber 4.5 g
Sugars 28.0 g
Protein 2.3 g

Vitamin A 14.7 %
Vitamin B-12 0.0 %
Vitamin B-6 17.6 %
Vitamin C 39.6 %
Vitamin D 0.0 %
Vitamin E 0.5 %
Calcium 8.1 %
Copper 10.2 %
Folate 10.0 %
Iron 9.6 %
Magnesium 19.0 %
Manganese 40.6 %
Niacin 7.9 %
Pantothenic Acid 8.9 %
Phosphorus 9.0 %
Riboflavin 1.6 %
Selenium 1.9 %
Thiamin 21.0 %
Zinc 5.4 %

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

Oct 102013
 

For anyone looking to cut gluten naturally this holiday season try this Apple & Mushroom Stuffing Hash! It has all the flavors of Thanksgiving but with all natural veggies and no bread.

Apple and Mushroom Stuffing Hash

Apple and Mushroom Stuffing Hash

There are so many of us that want to eat healthier but over the holidays it almost seems impossible – we love our traditional comfort foods and going without seems unimaginable.

I can tell you from personal experience that the first time you make a change from those once-a-year foods is a bit weird.  I made a walnut-tofu loaf and I remember eyeing the turkey thinking I really wasn’t sure I wanted to give it up so I took a little taste.  (Shh…don’t tell anyone.) Since I had already been eating a plant based diet for a while I was surprised that the taste of turkey was not as satisfying as I had remembered it in my head.  The only way I can explain it is that the thought that came to my head was…..muscle fibers.  I was biting into muscle and it is a firm texture that is unique and tough to duplicate in the plant world. Frankly it wasn’t as pleasant as I remembered.  Then I took a taste of my walnut loaf. It was moist and had a delicate crust on the outside with a nutty, semi-firm texture on the inside and had all the flavors of thanksgiving – sage, thyme, rosemary. When this was paired with some tart-sweet cranberry sauce and roasted veggies just like in this recipe I was in absolute heaven.  Even the leftovers made awesome sandwiches.  All it took was opening my mind that not only would a plant based food be an ok substitute, but that  I could like it even better and not have that stuffed, heavy feeling at the end of the meal!

Apple and Mushroom Stuffing Hash

Apple and Mushroom Stuffing Hash

This dish is the perfect cool-weather accompaniment for both every day dinners and Thanksgiving feasts.  Many stuffings traditionally have mushrooms, aromatic herbs and apples – so with this dish you will get all the flavors without any of the bread.  You can even throw some nuts in there to add an element of crunch – or, if you can’t go without any bread, make a panzanella out of this and throw a few toasted bread cubes in there so that the bulk of the recipe is veggie but you have the toasty bread you love.

Apple and Mushroom Stuffing Hash

Apple and Mushroom Stuffing Hash

Apple & Mushroom “Stuffing” Hash

with Roasted Root Veggies

Serves 6 (about 1-cup each)
Vegan, Gluten Free
Printable Recipe

**Ingredients on sale now at Native Sun Oct 7-Nov 6, 2013

Ingredients

1 Tbsp avocado oil (or other high-heat stable oil)
1 onion, chopped
1 sweet potato, chopped
2 apples, cored and chopped**
1 10oz pkg button mushrooms, sliced
6 fingerling potatoes, chopped**
1 Tbsp salt free poultry seasoning mix
1/2 tsp sea salt
1/8 tsp fresh ground pepper
1 beet, greens removed and chopped**

Directions

1. Preheat oven to 400F. Mix oil through fresh ground pepper in a large baking dish; top evenly with beets without stirring too much. (This will prevent the vegetables from turning pink.) Roast for 1 hour, gently turning half way through.

Nutrition Facts
6 Servings
Amount Per Serving 

Calories 129.0
Total Fat 2.7 g
Saturated Fat 0.4 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 1.8 g
Cholesterol 0.0 mg
Sodium 217.4 mg
Potassium 514.8 mg
Total Carbohydrate 25.4 g
Dietary Fiber 4.1 g
Sugars 9.0 g
Protein 3.3 g

Vitamin A 87.1 %
Vitamin B-12 0.3 %
Vitamin B-6 9.8 %
Vitamin C 25.1 %
Vitamin D 9.0 %
Vitamin E 1.0 %
Calcium 1.9 %
Copper 11.8 %
Folate 11.2 %
Iron 4.8 %
Magnesium 4.9 %
Manganese 9.9 %
Niacin 12.3 %
Pantothenic Acid 8.9 %
Phosphorus 7.6 %
Riboflavin 14.7 %
Selenium 6.6 %
Thiamin 6.8 %
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.

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.

Jun 062013
 

Hen of the woods, bears head tooth, giant puffballs and the shaggy mane.

They aren’t names of characters in a children’s book – they’re names of edible mushrooms!

Roasted Balsamic Mushrooms and Tomatoes

Roasted Balsamic Mushrooms and Tomatoes

Ever wondered how in the world people identify edible wild mushrooms?

Most of the store-bought mushrooms we eat today are grown on farms in sterilized environments – definitely my suggestion when choosing to nosh on these fanciful little fungi – but how interesting to learn about what folks do in the field when identifying edible mushrooms!

Most mushrooms have small gills under the cap where spores are produced.  These spores are released into the air beneath the mushroom, and are also one of the ways edibles can be identified.  The cap is placed on a white sheet of paper and the color of the spores examined – this is called a spore print. Some other methods that are used include color, odor, habitat and season, and in modern times, microscopically.

My suggestion, should you choose to try your hand at ingesting wild mushrooms, is to take a class on edibles, get a field guide to mushrooms in your area and to learn as much as possible prior to venturing out because eating the wrong type of mushroom can be deadly.  According to the experts- when in doubt throw it out!

There is only one type of mushroom it is VERY important to purchase. And that is the organic mushroom.  Mushrooms are so porous that they readily absorb pesticides, fungicides and any metals or toxins in their environment.  If you are concerned about the pricing of organic mushrooms – try your hand at growing them at home with a fun little box farm! Here is one example. 

Be sure to store your mushrooms in the fridge when you get them home because higher temperatures will result in the loss of nutritional value.  Many mushrooms have immune system boosting and anti-inflammatory properties, high amounts of b-12, and crimini (button) mushrooms in particular are a significant source of CLA, or conjugated linoleic acid, a type of fatty acid that can lessen the production of estrogen that some breast cancer tumors rely on for growth.

As for the taste? Earthy, meaty and a touch sweet with the balsamic vinegar and tomatoes with just the right amount of acidity.

Roasted Balsamic Mushrooms and Tomatoes

Roasted Balsamic Mushrooms and Tomatoes

Roasted Balsamic Mushrooms and Tomatoes

Serves 3
Vegan, Gluten Free
Printable Recipe

Ingredients

1 10oz pkg button mushrooms
2 vine ripe tomatoes
1/4 cup balsamic vinegar
1 Tbsp oil (I used avocado oil that is heat stable.)
1/8 tsp coarse sea salt
Fresh ground pepper, to taste

Directions

1. Preheat oven to 400F.  Wipe mushrooms clean of dirt and slice; slice tomatoes; toss mushrooms and tomatoes in balsamic vinegar, oil, salt and pepper; cook 25 to 30 minutes or until tomatoes and mushrooms are cooked through and caramelized.

Nutrition Facts
3 Servings
Amount Per Serving 

Calories 79.9
Total Fat 5.0 g
Saturated Fat 0.7 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 3.3 g
Cholesterol 0.0 mg
Sodium 111.1 mg
Potassium 388.0 mg
Total Carbohydrate 7.6 g
Dietary Fiber 1.6 g
Sugars 1.8 g
Protein 3.3 g

Vitamin A 5.2 %
Vitamin B-12 0.6 %
Vitamin B-6 7.1 %
Vitamin C 10.7 %
Vitamin D 17.9 %
Vitamin E 4.1 %
Calcium 0.5 %
Copper 16.6 %
Folate 5.3 %
Iron 3.9 %
Magnesium 3.3 %
Manganese 4.4 %
Niacin 19.5 %
Pantothenic Acid 15.2 %
Phosphorus 9.0 %
Riboflavin 24.3 %
Selenium 12.2 %
Thiamin 7.3 %
Zinc 3.5 %

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

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.

Jan 182013
 
Warm Fruited Quinoa

Warm Fruited Quinoa

Olive oil, various fruits, nuts and warm spices are typical in Moroccan cuisine – so here I did a twist on that with quinoa and olive oil and then added some dried fruits and seasoned it simply with salt and pepper.

If you feel adventurous try adding any of the following herbs and spices:

Fresh Mint
Cinnamon
Cumin
Ginger
Saffron

Each of these or any combination will change the flavors of this dish and make it unique.

Dates, Raisins and Walnuts

Dates, Raisins and Walnuts

Why did I not add any of those spices?

Because, in this case, simple is perfect.  I love the soft, warm quinoa and the flavorful olive oil with the crunch of walnuts; the sweet dates and raisins and the touch of sea salt.  Mmmm…….

Add a grilled protein on top and up the serving to half cup and you have a lovely entree!

Warm Fruited Quinoa

Warm Fruited Quinoa

 

 Warm Fruited Quinoa

Serves 8, 1/4 cup servings
Vegan, Gluten Free
Printable Recipe
**Ingredients on sale now at Native Sun Natural Foods Market

Ingredients

1 cup quinoa**
1 1/4 cup vegetable broth**
1/4 cup walnuts
1/4 cup chopped dates (I used Medjool dates)
1/4 cup raisins
1 Tbsp extra virgin olive oil**
1/8 tsp coarse grind sea salt and some fresh ground pepper, to taste

Directions

1. Rinse quinoa and heat in a small saucepan with vegetable broth over medium high heat; bring to a boil, reduce heat and cover; cook 15 minutes, remove from heat and let sit, covered, for an additional 5 minutes.  Separate 2 cups of the cooked quinoa and reserve the remaining for a later use.

2. Add walnuts, dates, raisins, olive oil, salt and pepper to the quinoa.  Stir to combine and serve warm.

Nutrition Facts
8 Servings
Amount Per Serving

Calories 129.1
Total Fat 4.9 g
Saturated Fat 0.4 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 1.5 g
Cholesterol 0.0 mg
Sodium 20.5 mg
Potassium 84.3 mg
Total Carbohydrate 19.8 g
Dietary Fiber 1.9 g
Sugars 7.4 g
Protein 3.0 g

Vitamin B-6 1.9 %
Vitamin C 0.4 %
Vitamin E 1.7 %
Calcium 0.7 %
Copper 3.8 %
Folate 1.1 %
Iron 9.0 %
Magnesium 2.2 %
Manganese 6.8 %
Niacin 0.8 %
Pantothenic Acid 0.5 %
Phosphorus 16.5 %
Riboflavin 32.6 %
Selenium 0.5 %
Thiamin 1.4 %
Zinc 0.8 %

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

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 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.

Dec 062012
 

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

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

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

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

Watermelon Radish and Carrot Top Salad

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

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

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

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

Watermelon Radish and Carrot Top Salad

Watermelon Radish and Carrot Top Salad

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

 

Ingredients

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

Directions

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

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

 

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

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

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

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