Looking for Recipes to Cut Carbs? Try this Delicious Roasted Potatoes, Onions and Cauliflower

 Dairy Free, Egg Free, Gluten Free, Kid Friendly, Low Cal, Native Sun Recipe, Quick and Easy, Side Dish, Six Ingredients or Less, Snack, Soy Free, Vegan, Vegetarian  No Responses »
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
Potatoes
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
Cauliflower
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

Ingredients

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

Directions

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.

Wine Down Wednesday – Caramelized Onion, Butternut Squash, Mushroom and Thyme Pizza with Garlic Chive Pesto with Dr Hermann Riesling and Organic Pares Balta Penedes Garnatxa Cabernet

 Main Meal, Side Dish, Vegetarian  No Responses »
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.

Categories

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, grottomitch@aol.com with questions and pricing and anyone outside the Greater Jacksonville area can contact E-MAIL: info@broadbent.com PHONE: US +1 415-931-1725.
Caramelized Onion, Butternut Squash, Mushroom and Thyme Pizza with Garlic Chive Pesto
Serves 8 appetizer size or 4 dinner
Vegetarian
Ingredients
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)
Directions
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.

Roasted Parsnip, Carrot, Potato and Onion Gratin

 Dairy Free, Egg Free, Gluten Free, Kid Friendly, Side Dish, Six Ingredients or Less, Vegan, Vegetarian  No Responses »
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



Ingredients


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


Directions


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.

Roasted Brussels with Creamy Mustard Sauce

 Dairy Free, Egg Free, Gluten Free, Low Cal, Side Dish, Soy Free, Vegan, Vegetarian  No Responses »
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

Ingredients

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

Directions

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.

Hasselback Rutabaga

 Dairy Free, Egg Free, Gluten Free, Side Dish, Soy Free, Vegan, Vegetarian  1 Response »
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
Ingredients
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
Directions
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.

Florida Winter Potato Salad

 Dairy Free, Egg Free, Gluten Free, Lighter Fare, Low Cal, Salad, Side Dish, Soy Free, Vegan, Vegetarian  No Responses »
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

Ingredients

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

Directions

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.

Indian Spiced Beet and Carrot “Fries”

 Dairy Free, Egg Free, Gluten Free, Low Cal, Side Dish, Soy Free, Vegan, Vegetarian  No Responses »
Jan 162012
 
There is something about the Indian spice blend, garam masala that is so warm and inviting.  Cloves, nutmeg, star anise and cumin are a few of the sweet aromatics that make up this medley. 
When I thought of what I wanted to do with the golden beets I got from my farm, roasting came to mind.  Pairing the earthy sweetness of the beets with garam masala sounded like a match made in heaven.
These make a perfect side dish for some curried tofu or any simple protein of choice.  I chose to top the fries with some fresh cilantro as a compliment to the spicy sweetness but it can be left off if you prefer.
Keep an eye on them towards the last twenty minutes as they may cook faster, depending on how thinly the beets are sliced.
Indian Spiced Beet and Carrot “Fries”
Serves 4 to 6
Vegan, Gluten Free, Dairy Free

Ingredients

2 large golden beets, peeled and sliced into a fry shape
1 cup carrots, sliced into a similar shape
1 tsp garam masala (Indian spice blend)**
1 1/2 Tbsp melted coconut oil
1/4 tsp salt
1 Tbsp agave (or honey for non-vegan option)
Pinch of Cayenne pepper
Fresh cilantro to garnish, optional

Directions

1. Preheat oven to 400F.

2. Mix garam masala, coconut oil, salt, honey and cayenne.  Pour over sliced beets and carrots.  Bake 60 minutes; stirring every 20 minutes.  Top with chopped fresh cilantro if desired.

**If you don’t have Garam Masala on hand, curry powder will work just as well.

Nutrition Facts

4 Servings
Amount Per Serving


Calories 131.8
Total Fat 5.4 g
Saturated Fat 4.5 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.3 g
Cholesterol 0.0 mg
Sodium 273.7 mg
Potassium 548.7 mg
Total Carbohydrate 20.4 g
Dietary Fiber 4.7 g
Sugars 15.0 g
Protein 2.5 g


Vitamin A 78.5 %
Vitamin B-12 0.0 %
Vitamin B-6 6.9 %
Vitamin C 14.4 %
Vitamin D 0.0 %
Vitamin E 2.9 %
Calcium 3.3 %
Copper 5.9 %
Folate 38.6 %
Iron 6.8 %
Magnesium 8.8 %
Manganese 25.0 %
Niacin 3.9 %
Pantothenic Acid 3.0 %
Phosphorus 6.6 %
Riboflavin 4.4 %
Selenium 1.5 %
Thiamin 4.2 %
Zinc 3.8 %


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

Carrot, Pepper, Raisin and Pumpkin Seed Goddess Salad

 Dairy Free, Egg Free, Gluten Free, Quick and Easy, Salad, Side Dish, Six Ingredients or Less, Soy Free, Vegan, Vegetarian  No Responses »
Jan 112012
 
What’s the first thing you think of when you make a salad?
Lettuce, right?
Have you ever tried to bring a salad to work and forgotten the dressing? Boooring. Or thought, I’ll just put a little on and discovered a mushy mess at lunch?
Well here is a great solution-pack a lettuce free salad already dressed!
What a delicious and non-mushy way to get veggies into your diet. This salad is packed with tons of Vitamin A (158 percent!), which is great for vision and immunity, and almost all your Vitamin C (90.3 percent), good for gums and skin. Eating fresh, raw veggies (right from your CSA/farm share) is the best way to maximize intake of these vitamins as cooking can remove around 25 percent or more of the vitamins.
As a quick and easy solution for a time crunch, I used some organic pre-made dressing. I love Annie’s Organic dressings-preservative free and completely delicious.
Carrot, Pepper, Raisin and Pumpkin Seed Goddess Salad
Serves 2
Vegan, Dairy Free
Ingredients

2 cups chopped carrots and peppers
2 tsp raisins
2 tsp pumpkin seeds
2 Tbsp Annie’s Organic Goddess Dressing (or dressing of choice)***
Fresh ground pepper, to taste
Dash of garlic powder

Directions

1. Mix all ingredients together and divide into two bowls.

***For a gluten free option try any of these Annies gluten free dressings.

Nutrition Facts

2 Servings
Amount Per Serving


Calories 125.7
Total Fat 7.1 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 178.5 mg
Potassium 365.8 mg
Total Carbohydrate 15.8 g
Dietary Fiber 2.8 g
Sugars 8.6 g
Protein 1.6 g


Vitamin A 158.0 %
Vitamin B-12 0.0 %
Vitamin B-6 12.9 %
Vitamin C 90.3 %
Vitamin D 0.0 %
Vitamin E 4.0 %
Calcium 3.0 %
Copper 4.8 %
Folate 5.8 %
Iron 3.6 %
Magnesium 4.9 %
Manganese 9.5 %
Niacin 5.0 %
Pantothenic Acid 2.3 %
Phosphorus 4.1 %
Riboflavin 3.7 %
Selenium 0.4 %
Thiamin 6.0 %
Zinc 2.5 %


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

(Almost) Raw Moroccan Mango Chickpea Salad

 Dairy Free, Egg Free, Gluten Free, Salad, Side Dish, Soy Free, Vegan, Vegetarian  No Responses »
Sep 162011
 
One more day and I’ll be off; flying through the air, straight to San Francisco where we will be for four nights and then heading over to Sonoma for the next three nights for our 10th anniversary.  This is really the second major trip my hubby Chris and I have taken where we fly out of town (last one was to Mexico about 6 years ago) so I wouldn’t call us major out of state travelers; hence why I’m SOOO excited.  We will be there with another couple, our best friends Justine and Kerry that we have vacationed with before.  I promise to get back to blogging right when I return, but in the mean time I will try and tweet some good photos and updates.
As my parting gift I leave you with this salad.  But it’s not any salad.  It’s an almost raw salad (except for the chickpeas; they would be kinda hard not cooked), so it’s super easy to throw together, versatile; I ate this alone and then in two other recipes, and perfectly balanced.
Lightly sweet and very fresh.
Mango, lime and cilantro are such a classic and delicious combination, don’t you think?
(Almost) Raw Moroccan Mango Chickpea Salad
Inspired by Taste Space
Serves about 8 1/2-cup servings
Vegan, Gluten Free

Ingredients

3 garlic cloves
1 knob fresh ginger (about 1 1/2 inches long)
1 cup baby carrots
1/2 large red onion, quartered
Juice 1 lime
1 tsp garam masala
1 Tbsp agave
1/4 tsp of salt
1 bunch of cilantro, chopped
1 ripe mango, seeded and chopped (1.5 cups)
1 cup cooked chickpeas  (this is the not-raw part so omit if you are eating raw)

Directions

1.  Mince the garlic and ginger in a food processor until very finely diced; add the baby carrots and onion and pulse until finely diced.

2. Mix the lime, garam masala, agave and salt in a small bowl and add to carrot mixture. Pulse to disperse through; add cilantro, pulse once or twice until combined. 

3. Pour mixture into a bowl, stir in mango and chickpeas. 

**Garam masala is an Indian spice mixture you can get in specialy grocery stores or on line at Frontier or Penzey’s.

Nutrition Facts

8 1/2-cup Servings (Perfect for side dish)
Amount Per Serving

Calories 68.2
Total Fat 0.5 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 174.6 mg
Potassium 173.5 mg
Total Carbohydrate 15.0 g
Dietary Fiber 2.4 g
Sugars 5.3 g
Protein 2.0 g


Vitamin A 42.9 %
Vitamin B-12 0.0 %
Vitamin B-6 11.3 %
Vitamin C 19.5 %
Vitamin D 0.0 %
Vitamin E 2.0 %
Calcium 2.2 %
Copper 5.1 %
Folate 7.4 %
Iron 3.1 %
Magnesium 3.7 %
Manganese 12.3 %
Niacin 2.0 %
Pantothenic Acid 2.1 %
Phosphorus 4.1 %
Riboflavin 2.4 %
Selenium 1.8 %
Thiamin 2.8 %
Zinc 2.8 %

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

Pickled Radishes Two Ways (Daikon and Watermelon Radish)

 Appetizer, Side Dish, Six Ingredients or Less  11 Responses »
Apr 202011
 
Watermelon Radish
 
Recently we made a salad with shrimp on the grill and I whipped up some balsamic vinaigrette. I had sliced up some of my fresh watermelon radish I got from my csa but I have never been never a hugeradish fan so I was trying to figure out something creative to do with them rather than use them raw on a salad.  On a whim I placed them in the left over dressing and when I took them out the next day to taste them they were delicious, tasting mostly like the dressing and still had a nice firmness.  I checked Epicurious for a pickled radish recipe to get general ideas on the measurements and sure enough there it was! A pickled daikon with ginger; so my recipe is inspired by that and the watermelon radish recipe is my own creation.  Apple cider vinegar is so very good for you that I thought why not use it to make a bit sweeter recipe.
 
 
This is another project to have your kids help with. I sliced the radish on a mandolin and my daughter layered them in jars, poured each ingredient into the bowl for the vinegar mixture, mixed it up and then helped me pour it over the radish.  She really loved the cider vinegar with honey and salt so I made a little cup for her of it with a bit of water, sans salt. Never would have pictured a two year old liking cider vinegar that much but I guess she takes after her mama.
 
 
I think next time I will use more vinegar just because I like my pickled veggies REALLY vinegar-y but overall they taste great on salads and I have been wrapping them up in rolled turkey slices as a snack for work. 
 
 Pickled Watermelon Radish in Apple Cider Vinegar and Sweet Honey
 
Ingredients
 
Thinly sliced watermelon radish to fill a medium jar
1/3 cup apple cider vinegar, I used Bragg
1 cup water
2 Tbsp honey or agave nectar
1 tsp salt
1 tsp dry mustard
 
Directions
 
1. Place the radish in a medium air tight jar; mix vinegar through mustard in a small bowl; pour over radishes.  Refrigerate and use on sandwiches, salads or whatever!

 

Ginger Spiced Pickled Daikon Radish
 
Ingredients
 
Thinly sliced daikon radish to fill a medium jar
1/3 cup rice vinegar
1 cup water
1 tsp salt
1 tsp red pepper flakes
1 Tbsp agave
Thinly sliced fresh ginger, to taste
 
Directions
 
1. Place the radish in a medium air tight jar; mix vinegar through agave in a small bowl; pour over radishes.  Top with fresh ginger. Refrigerate and use on sandwiches, salads or whatever!
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