Nov 282012

Ready to get a little crazy?

How about THIS instead of your same old green bean casserole?

Fresh green beans, Meyer lemon from the tree out front, a hint of aromatic garlic and some crispy onions – what is not to love?

According to one of my favorite websites, World’s Healthiest Foods, green beans are full of carotenoids – just like carrots and tomatoes! They are high in vitamins C, K and A and even have some of those B Vitamins that many of us just don’t get enough of in our diets.

Green beans are also the perfect diet food – high in fiber and low in calories.  I confess that I wasn’t too excited about green beans -  I had gotten bored.  I needed a new and fresh way to prepare them, so I broke out one of my favorite cooking tools, the Flavor Bible.  It is a must have for every cook that wants to create their own recipes.  For each ingredient, the book offers what flavors pair best and there was quite a list for green beans.

The Flavor Bible

I have a feeling that if you are bored with the same old casserole, with this recipe you will fall in love with green beans all over again!

Green Beans

Simple Lemon Garlic Green Beans with Crispy Onions

Serves 2
Vegan, Gluten Free
Printable Recipe


10 oz fresh green beans
1 tsp coconut oil
1/8 tsp coarse sea salt
1 clove garlic, minced finely
2 tsp fresh lemon juice
2 Tbsp crispy onions, (Loebs)


1. Heat 1 tsp coconut oil in large skillet; add green beans and salt; cook about 1 minute; reduce heat to medium low, add 1 Tbsp water and garlic; cover and cook 5 minutes.  Uncover, stir; cook an additional 5 minutes; add fresh lemon; spoon onto plate and top with crispy onions.

Nutrition Facts
2 Servings
Amount Per Serving 

Calories 90.5
Total Fat 4.2 g
Saturated Fat 2.7 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 116.3 mg
Potassium 313.2 mg
Total Carbohydrate 13.0 g
Dietary Fiber 4.8 g
Sugars 0.3 g
Protein 2.7 g 

Vitamin A 18.7 %
Vitamin B-12 0.0 %
Vitamin B-6 6.4 %
Vitamin C 47.8 %
Vitamin D 0.0 %
Vitamin E 2.9 %
Calcium 5.5 %
Copper 5.2 %
Folate 13.3 %
Iron 8.3 %
Magnesium 9.0 %
Manganese 16.3 %
Niacin 5.4 %
Pantothenic Acid 1.5 %
Phosphorus 5.6 %
Riboflavin 8.8 %
Selenium 1.5 %
Thiamin 8.3 %
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 152012

It’s a Clean Eating Cocktail Party at Cara’s Cravings!

Recently my dear friend Cara invited me to join a cocktail party over at her place,  Of course I said, absolutely!

She got a bunch of us health food bloggers together and asked us to share a recipe we would serve at a cocktail party where the ingredients are as natural as possible.  I wanted to keep with my theme of simple, delicious, gluten free and vegan so I created this a Vegan Cheesy Broccoli Rice Dip that is sure to be a new go-to for parties or pot lucks.  It is light yet filling and the flavors shine through with minimal seasoning.

Vegan Cheesy Broccoli & Rice Dip

Vegan Cheesy Broccoli & Rice Dip

To see my recipe at the Clean Eating Cocktail Party please visit Caras Cravings!

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


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!)


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.

Sep 272012

My mom is an amazing woman.  We talk every morning and she is my coach, friend and therapist all rolled into one.  Never have I met a more positive, loving and gentle soul. She devotes herself to helping others and listening to their problems, at the same time battling a degenerative disease - Multiple Sclerosis.

MS is a disease that degrades the myelin sheaths around the nerves in the brain and spinal cord.  When this sheathing is lost the nerves have trouble conducting signals.  This means that mom gets tired….VERY tired.  She tells me it is sort of like a cup of energy and when you use it all up, that is it for the day.  There is no pushing through it or ignoring it and moving on.  During times of change or extreme stress she sometimes has an exacerbation where the MS flares up and she is complete incapacitated for a period of time.  The last time was when my daughter was born.  She is her only granddaughter, but she could barely get to the hospital or hold my daughter – it was horrible and I know my mom was so sad to not be present every minute in the beginning.

My mom’s affliction is one of the main reasons I am so passionate about Mila.  It came into my life through her visits to the neurologist where she would return and tell me about her amazing neurology nurse practitioner, Megan.  Of course, my mom, being her friendly self, started telling Megan all about what I’m up to and how I write a food blog.  Little did I know that Megan is also very interested in treating disease and illness with whole foods as much as possible.  She contacted me to see if I had heard of Mila – I said no and asked her a few questions; she sent me a sample and the rest is history! After several weeks of eating it I was so impressed with the nutrition of the food that I decided to start up my own business helping people with this amazing food.

I asked Megan to share a little information about MS and her findings on Mila and this is what she said….

“Mila is a whole, raw, plant-based superfood source of omega 3 fatty acids…and this superfood may be helpful for many health conditions, including Multiple Sclerosis.  While studies using omega 3 fish oil in MS have had conflicting results about benefit to modifying disease progression and decreasing fatigue, anecdotally, many people find Mila to be helpful in managing symptoms of MS.  Some of the more common symptoms of MS that may be helped by Mila include fatigue, pain, and depression.  Suggested diets for MS, like the Swank Diet and the Gold Coast Cure, are heavily plant-based, and recommend omega 3 supplementation.  I support Mila because the addition of this superfood to the Standard American Diet (appropriately nicknamed SAD) will add health benefits to anyone living with (or without) a chronic disease!  People with MS are more prone to other medical conditions like high blood pressure, high cholesterol, obesity, etc. because of the potential for a sedentary lifestyle.  By adding Mila into your diet, you are using food to increase your health!  It’s kind of a no-brainer…food IS medicine!  It is important to understand that Mila should not take the place of a disease modifying therapy, and that it’s use should be discussed with your health care provider, just like any supplement.  The National MS Society has a nice overview about omega 3 supplementation in MS, but this review is based on fish oil.  The benefits of Mila in the form of protein, fiber, and other minerals, are profoundly different than those of fish oil.  The link for the MS Society review is as follows:

Many thanks to Megan for taking time out of her busy day in Neurology to share some information with us!

Do you know anyone in your life that suffers from a neurological disorder?  Mila may be able to help them just like it helped my mom!

This dip is a fabulous way to get Mila into your diet – especially if you love garlic! For those that aren’t as fond, feel free to cut back to one clove.  The hearty black beans and Mila soak up all those delicious spices and make for a satisfying appetizer.  Try it as a sandwich spread or as a snack with dip fresh veggies or pita chips.

Garlicky Black Bean Mila Dip

Garlicky Black Bean Mila Dip

Serves 10
Vegan, Gluten Free
Printable Recipe


2 Tbsp Mila
1 (14.5oz/411 grams) can black beans, drained and rinsed
3 cloves garlic
2 Tbsp EVOO
3/4 tsp coarse sea salt
Fresh ground pepper
1 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp ground paprika
1/4 tsp dried thyme
Pinch of cayenne
1/2 cup water


1. Blend all ingredients well in a food processor, blender or magic bullet.

Nutrition Facts
8 Servings
Amount Per Serving 

Calories 84.0
Total Fat 7.9 g
Saturated Fat 0.9 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 5.1 g
Cholesterol 0.0 mg
Sodium 147.1 mg
Potassium 48.3 mg
Total Carbohydrate 2.4 g
Dietary Fiber 1.6 g
Sugars 0.1 g
Protein 1.0 g 

Vitamin A 1.7 %
Vitamin B-12 0.0 %
Vitamin B-6 1.8 %
Vitamin C 1.6 %
Vitamin D 0.0 %
Vitamin E 4.2 %
Calcium 3.4 %
Copper 2.0 %
Folate 0.3 %
Iron 5.4 %
Magnesium 2.4 %
Manganese 6.6 %
Niacin 1.0 %
Pantothenic Acid 0.2 %
Phosphorus 3.5 %
Riboflavin 0.5 %
Selenium 1.2 %
Thiamin 1.9 %
Zinc 0.9 % 

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

Sep 252012

Roasted Potato, Onion and Cauliflower

Last Sunday was a special day…we celebrated my brother-in-law, Matt’s, birthday! We all hopped in the boat to head over to Whitey’s Fish Camp for lunch – was it not a gorgeous day? The mullet were jumping, it wasn’t too hot and Saturday afternoon I had gotten four hours of cleaning done on the house so we would come home to a nice, clean place.

While we were at Whitey’s, the discussion turned, as it usually does around me, to food.  The fact that my Matt and sister-in-law, Kathryn love potatoes but would like to cut back on the carbs.

Roasted Potato, Onion and Cauliflower

I had to jump to the defense of the potato.  If eaten in moderation, it is so much better than eating a processed, white carb out of a bag from the vending machine.

Tip: If you are working on making a switch to eating healthier foods but still love your white carbs, eat a potato.  You can poke a few holes with a fork, wrap it in a wet paper towel and put it right in the microwave at work – about 3 minutes for small potatoes and 4 1/2 minutes for medium.  I like this tutorial for detailed instructions.

As for the nutrition, just look at what your getting when you swap that potato for potato chips out of the vending machine!  This is a great graph from World’s Healthiest Foods.

Nutrients in
1.00 each baked (173.00 grams)
Nutrient%Daily Value
vitamin C    27.6%
vitamin B    627%
potassium   26.4%
tryptophan 21.8%
manganese  19%
fiber             15.2%
Calories      (160)8%

For those of you that still want to cut your carbs and get even more nutrients into your diet, I have the recipe for you!  Roasted potatoes and onions is one of my family’s favorite recipes, so this time, I tried mixing in the cauliflower – this is for you Matt and Kathryn!

Here is the nutrient profile on the Cauliflower.

Nutrients in
1.00 cup raw (107.00 grams)
Nutrient%Daily Value
vitamin     C 85.9%
vitamin     K 20.7%
folate         15.2%
choline      11.1%
vitamin     B 610%
potassium 9.1%
fiber          8.5%
mang.       8.5%
molybd.    7.1%
vitamin     B 57.1%
trypto.      6.2%
phosph.    4.7%
protein     4.1%
magnes.   4%
vitamin    B 23.5%
vitamin    B 13.3%
vitamin    B 32.7%
iron          2.5%
Calories  (26)1%
This mixture came out so well – we may even have a new favorite. I loved the tender cauliflower along with the creamy potato. You won’t miss the extra potatoes!

Roasted Potato, Onion and Cauliflower

  Roasted Potatoes, Onions and Cauliflower

Serves 6
Vegan, Gluten Free
Printable Recipe


1 Tbsp olive oil
1 small head cauliflower
1 Russet potato
1 large onion
1/4 – 1/2 tsp salt (to taste)
1 1/2 tsp granulated garlic
Fresh ground pepper, to taste


1. Preheat oven to 375F; chop cauliflower, potato and onion into bite size pieces; mix all ingredients in a large bowl, (start with 1/4 tsp salt).

2.  Bake 30 minutes; set broiler to high, broil 3 to 5 minutes or until potato and cauliflower and browned and tender. Taste, and adjust seasoning as necessary.


Nutrition Facts
6 Servings
Amount Per Serving 

Calories 68.8
Total Fat 2.4 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.7 g
Cholesterol 0.0 mg
Sodium 113.1 mg
Potassium 325.4 mg
Total Carbohydrate 10.9 g
Dietary Fiber 2.3 g
Sugars 0.3 g
Protein 1.9 g

Vitamin A 0.2 %
Vitamin B-12 0.0 %
Vitamin B-6 12.0 %
Vitamin C 48.8 %
Vitamin D 0.0 %
Vitamin E 1.7 %
Calcium 2.0 %
Copper 3.7 %
Folate 8.9 %
Iron 3.0 %
Magnesium 4.4 %
Manganese 8.5 %
Niacin 3.2 %
Pantothenic Acid 4.2 %
Phosphorus 4.9 %
Riboflavin 2.6 %
Selenium 0.9 %
Thiamin 4.4 %
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.

Jun 202012
Welcome back to Wine Down Wednesday where I review a vegetarian dish paired with two different wines from Broadbent Selections.
To pair wines with a meatless dish we must look at the spices and main flavors of the recipe.
In this case, mushrooms, thyme, butternut, garlic and chives.
The wines to pair are Organic Pares Balta Penedes Garnatxa Cabernet, 2009, Spain  and Dr Hermann Riesling , 2011, Mosel Germany 
Organic Pares Balta Penedes Garnatxa Cabernet, 2009, Spain and Dr Hermann Riesling , 2011, Mosel Germany
This dish was one of those created on the fly.  I had butternut, mushroom and thyme on hand and the caramelized onions are a given when I’m making any pizza.  A tomato based sauce did not sound appealing so I grabbed some fresh chives from my herb garden and made a simple pesto by blended them with garlic, salt and a bit of olive oil.
Fresh Pesto
Here is the rating info.


Category #1 – How well my dish turned out.
Category #2 – How well I like the wine (and fellow tasters).
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 How well the dish turned out.

Caramelized Onion, Butternut Squash, Mushroom and Thyme Pizza
with Garlic Chive Pesto Rating of  YUM

I liked the freshness of the herbs and chives with the earthiness of the mushrooms.  The caramelized onions and butternut squash add a touch of sweetness.  It made for an interesting appetizer on Father’s Day as opposed to the usual chips n’ salsa.

Category #2 The Wines

I actually did this wine tasting on Sunday during Father’s Day; the participants inlcuded me, my Mom and Dad, my father in law Paul and my brother in law Matt.  Paul’s career takes him around the world to many of the American Embassies to review energy efficiency.  During his visits he enjoys local wineries and sampling regional wines so we dubbed him our “expert” of the tasting.

Organic Pares Balta Penedes Garnatxa Cab

Organic Pares Balta Penedes Garnatxa Cabernet, 2009, Spain
” Black cherry, flecks of earth, anise, wild herbs, graphite.   Soft tannins, sees about 7 mos of oak.”
PARES BALTA is a family owned organic winery about half an hour south of Barcelona. The winemakers are two young women, Maria Elena Jimenez and Marta Casas. Pares Balta has a National Park as part of its land holdings. Pares Balta has their own colony of bees to pollinate the vines and a flock of sheep to eat weeds in the vineyards and provide a natural compost. These vineyards have never seen chemicals.

Me rating of YUM, lovely medium body, herby, earthy, toast
Mom rating of Nice, woody, smooth, no aftertaste, dry finish
Dad rating of Nice, dry
Paul rating of YUM, reminds him of Malbec, spicy
Matt rating of Nice-YUM, dry for him – likes his wine a bit sweeter

Dr Hermann Riesling

Dr Hermann Riesling , 2011, Mosel Germany Fine concentration and intensity mark this creamy white, which offers apricot, apple compote and vanilla flavors tinged by botrytis. There’s enough acidity to keep this light and long on the finish.” This wine is fermented in steel tanks for 6 to 12 weeks and the winery is run by Dr Rudy Hermann and his so Christian. The family has been in wine making for several hundred years. Me rating of YUM, now mind you, I’m not a fan of sweet wines, but if I was, I would love this one. It is a little fizzy, cool, sweet and tasted like honey
Mom rating of YUM, smooth, could drink a lot of this
Dad rating of ho hum, not a fan of sweet wines
Paul rating of Nice, the more he drank the more he liked it. Tasted pears.
Matt rating of ho hum, likes drier wines. Reminded him of muscadine grapes

Category #3 The Pairing

Organic Pares Balta Penedes Garnatxa Cabernet, 2009, Spain Rating of Damn that’s Good
It tamed the garlic a bit and the wine became a sweeter as I started munching the pizza.

Dr Hermann Riesling , 2011, Mosel Germany Rating of YUMThe riesling enhanced the fresh herby flavor, the sweet butternut squash and earthy mushrooms.

Caramelized Onion, Butternut Squash, Mushroom and Thyme Pizza with Garlic Chive Pesto
Where to buy
All the wines will be for sale locally at the Grotto in San Marco. You can contact Mitch Woodlief, with questions and pricing and anyone outside the Greater Jacksonville area can contact E-MAIL: PHONE: US +1 415-931-1725.
Caramelized Onion, Butternut Squash, Mushroom and Thyme Pizza with Garlic Chive Pesto
Caramelized Onion, Butternut Squash, Mushroom and Thyme Pizza with Garlic Chive Pesto
Serves 8 appetizer size or 4 dinner
1 Tbsp Earth Balance or other vegan butter
2 onions, sliced thinly
1 Tbsp olive oil
10oz (283 grams) cubed butternut squash, I used frozen
5oz (141 grams) mixed mushrooms, I used frozen organic Asian blend (about 1/2 bag)
1  tsp thyme
1/2 tsp salt
Fresh ground pepper
1 pkgs whole wheat naan (2 naan bread)
Garlic Chive Pesto
1 large clove garlic, pressed
1 handful fresh chives, minced
1 Tbsp water
2 Tbsp olive oil
1/8 tsp sea salt (increase to taste)
1. Heat 1 Tbsp Earth Balance over medium high heat.  Add onions, stir and reduce heat to low; cook, stirring frequently, about 30 minutes adding water or broth it mixture begins sticking; remove onions from pan.  Add 1 Tbsp olive oil to pan, increase heat to medium high; stir in butternut squash, mushrooms, thyme, salt and pepper.  Cook about 10 minutes or until mixture is heated through and butternut begins to brown, stirring frequently.  Stir onions back in, remove pan from heat and set aside.
2. Preheat oven to 400F.  Blend pesto ingredients in Magic Bullet or mix well by hand.  Place naan on a baking sheet; top each with half pesto mixture and half butternut squash mixture.  Bake about 10 minutes or until all ingredients are heated through.
Nutrition Facts
4 Servings
Amount Per Serving

Calories 370.4
Total Fat 18.9 g
Saturated Fat 3.2 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 8.4 g
Cholesterol 0.0 mg
Sodium 891.0 mg
Potassium 412.8 mg
Total Carbohydrate 47.0 g
Dietary Fiber 4.8 g
Sugars 3.9 g
Protein 8.7 g

Vitamin A 101.9 %
Vitamin C 28.7 %

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

Nutrition Facts
8 Servings
Amount Per Serving

Calories 185.2
Total Fat 9.5 g
Saturated Fat 1.6 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 4.2 g
Cholesterol 0.0 mg
Sodium 445.5 mg
Potassium 206.4 mg
Total Carbohydrate 23.5 g
Dietary Fiber 2.4 g
Sugars 2.0 g
Protein 4.3 g

Vitamin A 51.0 %
Vitamin C 14.3 %
*Percent Daily Values are based on a 2,000 calorie diet.
Your daily values may be higher or lower depending on your calorie needs.

May 102012
One more reminder….only a few days left to enter the giveaway. 
There is still time to win!
Gorgeous Parsnips from KYV Farm
Parsnips are a root vegetable related, not shockingly, to the carrot.  They are a bit sweeter and are great for soups or casseroles such as this gratin.  I’ll admit that we have been roasting potatoes almost daily since I pulled out three boxes of ‘em at our farm pot luck and I was eager to do something new with them.   This mixture of root veggies came out so well that it’s now going to be a regular in our rotation.

The inside of the gratin is nice and soft and I cranked the broiler for the last few minutes to get the outside nice and crisp, almost like chips.  The texture of KYV farm potatoes is so buttery that you don’t need to add any butter and the onions, carrots and parsnips add nice sweetness.
Roasted Parsnip, Carrot, Potato and Onion Gratin

Roasted Parsnip, Carrot, Potato and Onion Gratin

Serves 8
Vegan, Gluten Free


4 lbs root veggies, sliced thinly with a mandolin – I used a variety of potatoes, parsnips and carrots
2 large onions, sliced thinly with a mandolin
1/4 cup olive oil
1 tsp sea salt


1. Preheat oven to 375F.  Slice all veggies thinly with a mandolin.  Mix with sea salt, and olive oil in a large bowl.  Pour into 9×13 inch baking dish.  Bake 1 hour then set broiler to high for 4 to 5 minutes.

Estimated Nutrition Facts
8 Servings

Amount Per Serving
Calories 260.4
Total Fat 7.2 g
Saturated Fat 1.0 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 5.1 g
Cholesterol 0.0 mg
Sodium 324.1 mg
Potassium 1,097.7 mg
Total Carbohydrate 46.1 g
Dietary Fiber 7.2 g
Sugars 5.4 g
Protein 4.9 g

Vitamin A 55.1 %
Vitamin B-12 0.0 %
Vitamin B-6 32.6 %
Vitamin C 77.7 %
Vitamin D 0.0 %
Vitamin E 8.0 %
Calcium 5.6 %
Copper 15.2 %
Folate 18.0 %
Iron 10.7 %
Magnesium 16.1 %
Manganese 25.8 %
Niacin 13.1 %
Pantothenic Acid 9.8 %
Phosphorus 16.0 %
Riboflavin 6.3 %
Selenium 2.4 %
Thiamin 14.7 %
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.
Mar 192012
Recently I got Brussels sprouts with my CSA. This was a first for me – getting them on the stalk. I have roasted them before and can’t say I liked them. Since they were from the farm I decided to give them another try. I roasted them and then smothered them in a creamy mustard sauce.
When I made this I had to be stopped from eating the entire bowl myself for dinner.
If you think you don’t like Brussels, I bet you’ll like this too!

Roasted Brussels with Creamy Mustard Sauce
Serves 4, about 1/2 to 3/4 cup servings
Vegan, Gluten Free, Dairy Free


1 stalk of brussels sprouts, each sprout removed and halved
1 rounded Tbsp reduced fat Vegenaise
1 rounded Tbsp garlic roasted coarse mustard (or any course ground mustard)
1/2 Tbsp agave
Sea salt and fresh ground pepper


1. Preheat oven to 350F.  Oil a pan with a bit of oil and swish the brussels around so they are a bit coated; sprinkle a bit of salt and roast for 15 minutes.  Turn to broiler to high and broil for 1 minute.

2. Meanwhile mix the Vegenaise, mustard and honey in a medium bowl; add the hot brussels, season with salt and pepper and toss to coat.

Nutrition Facts

4 Servings
Amount Per Serving

Calories 62.4
Total Fat 1.9 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.2 g
Cholesterol 0.0 mg
Sodium 131.0 mg
Potassium 349.4 mg
Total Carbohydrate 10.6 g
Dietary Fiber 3.5 g
Sugars 4.1 g
Protein 3.1 g

Vitamin A 13.4 %
Vitamin B-12 0.0 %
Vitamin B-6 9.8 %
Vitamin C 124.9 %
Vitamin D 0.0 %
Vitamin E 4.2 %
Calcium 4.0 %
Copper 3.4 %
Folate 13.5 %
Iron 7.3 %
Magnesium 5.4 %
Manganese 15.5 %
Niacin 3.4 %
Pantothenic Acid 2.9 %
Phosphorus 6.4 %
Riboflavin 4.8 %
Selenium 4.0 %
Thiamin 8.3 %
Zinc 2.7 %

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

Feb 252012

What I’ve learned by researching on Foodgawker for the most gawked recipe photos of all time (at least in Foodgawker time) is that that people like carbs.  Comfort food.  I’m with ya.

Potatoes, chocolate chip cookies, mac n cheese – and anything that is golden in color.

I’ve found a way to make our comfort food a little lighter.

Let’s change the foodgawking world with some seasonal veggies! Especially if we make them look and taste like our carby friends….rutabaga is a great stand-in. Just for giggles I compared rutabaga to potato and found that this tasty substitute will give us a carb savings of 20.8 grams, calorie savings of 91.3 and an addition of another 1 gram of  fiber.  What’s not to love? Roasted garlic, crispy onion and sweet rutabaga.  Even if you don’t think you like them, you must try this.  Especially if you get them with your CSA and don’t know what to do with them.

This is the damn tastiest rutabaga I’ve ever had.

Hasselback Rutabaga

Serves 2
Vegan, Gluten Free, Dairy Free
2 Rutabagas
2 cloves garlic, sliced
2 slices of red onion
2 tsp extra virgin olive oil
1/8 tsp garlic powder
1/8 tsp sea salt
1. Preheat oven to 425F.  Cut root part of rutabaga off so it stands up.  Cut slits in the top and stuff with alternating red onion and garlic slices.
2. Place each on a square of tin foil; pour 1 tsp olive oil over each, sprinkle garlic powder and salt evenly over both.  Wrap and bake for 30 minutes or until inside is soft. Remove foil and bake an additional 10 to 15 minutes or until outside is golden.

Nutrition Facts
2 Servings
Amount Per Serving 

Calories 199.9
Total Fat 5.4 g
Saturated Fat 0.7 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 3.4 g
Cholesterol 0.0 mg
Sodium 224.4 mg
Potassium 1,378.6 mg
Total Carbohydrate 36.1 g
Dietary Fiber 10.4 g
Sugars 21.7 g
Protein 5.4 g

Vitamin A 0.2 %
Vitamin B-6 24.3 %
Vitamin C 167.2 %
Vitamin E 8.8 %
Calcium 19.7 %
Copper 9.5 %
Folate 22.1 %
Iron 12.1 %
Magnesium 23.4 %
Manganese 39.2 %
Niacin 13.9 %
Pantothenic Acid 6.8 %
Phosphorus 24.3 %
Riboflavin 9.8 %
Selenium 5.1 %
Thiamin 24.8 %
Zinc 9.6 %

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

Jan 232012
Growing up in the Northeast was tough.  Especially since my dad kept the heat just high enough to keep the pipes from freezing.

At night I slept with five blankets-when I first got in bed it was like diving into an 30 degree mountain stream. Finally by morning the bed was warm from body heat, but I couldn’t feel my feet due to lack of circulation from the heavy blankets.
When the alarm went off the next morning, I would open one eye and stare at the clothes hanging on my door.

They had icicles on them.

I bolted out of bed, grabbed the clothes and ran to the shower.  I turned it on full blast and threw my clothes outside the curtain to warm from the steam, then ran back to the warmth of my bed.  Ten minutes later, when the shower finally had some heat and my clothes were lukewarm, I would run back to the shower to break the Olympic record for speed-showering before the hot water heater spilled all it’s contents.

When that happened I was in big trouble.

Mid lather, I suddenly found myself with the ability to cut glass (if you get my drift).
At this point I was usually running late, so I headed out to the bus stop with wet hair-at which point my hair would freeze straight.
And you wonder why I decided to go to FSU.  I vowed never to leave Florida.
I’m so thankful to live here.  Every day.  Very thankful.  In fact, just this past Friday I rode home with the windows down, the 74 degree breeze blowing in. 
Another plus?  My CSA runs over the winter.  Last Thursday I even got potatoes!
Gorgeous, tender and sweet, new potatoes.
After yoga on Saturday we hit Native Sun to do some food shopping.  At the deli case I sampled several of the pre-made salads, including a lovely potato salad with peppers and green onions.  Great idea! 
I went home and made some up.  I added a citrusy splash with lemon-Meyer lemons are in season and they add the perfect brightness to this satisfying side dish. Enjoy!

Florida Winter Potato Salad

About 10 1/2 cup servings
Inspired by Native Sun’s pre-made potato salad I tasted yesterday
Vegan, Gluten Free, Dairy Free


2 lbs of new potatoes (or any potato you have on hand), cut into bite size pieces
Water for boiling, enough to cover
1 tsp salt

1 bell pepper, seeded and chopped
2 green onions, chopped
1 clove garlic, pressed
1/4 c reduced fat Vegenaise (or mayo for non-vegan)
1/8 tsp fresh ground pepper
1/4 tsp sea salt
1 Tbsp fresh lemon juice


1. Boil water and 1 tsp salt; add potatoes and boil 15 minutes or until tender but not mushy. Drain and rinse with cool water. Let cool.

2. Mix remaining ingredients together.

Nutrition Facts

10 Servings
Amount Per Serving

Calories 104.1
Total Fat 2.1 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.4 g
Cholesterol 0.0 mg
Sodium 100.8 mg
Potassium 472.3 mg
Total Carbohydrate 20.0 g
Dietary Fiber 2.6 g
Sugars 0.9 g
Protein 2.3 g

Vitamin A 12.8 %
Vitamin B-12 0.0 %
Vitamin B-6 17.3 %
Vitamin C 72.3 %
Vitamin D 0.0 %
Vitamin E 0.5 %
Calcium 1.5 %
Copper 6.2 %
Folate 5.0 %
Iron 4.9 %
Magnesium 6.5 %
Manganese 9.1 %
Niacin 5.9 %
Pantothenic Acid 3.3 %
Phosphorus 6.3 %
Riboflavin 2.2 %
Selenium 0.6 %
Thiamin 6.3 %
Zinc 2.2 %

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