Florida Coastal Cooking & Wellness http://www.floridacoastalcooking.com Plant-based tips, recipes and inspiration to help you live your healthiest life. Tue, 18 Aug 2015 19:08:35 +0000 en-US hourly 1 http://wordpress.org/?v=4.2.4 Grilled Balsamic Tomato Bruschetta with Tofu Feta http://www.floridacoastalcooking.com/2015/08/grilled-balsamic-tomato-bruschetta-with-tofu-feta.html http://www.floridacoastalcooking.com/2015/08/grilled-balsamic-tomato-bruschetta-with-tofu-feta.html#comments Tue, 18 Aug 2015 11:01:51 +0000 http://www.floridacoastalcooking.com/?p=3919 You can’t go wrong with crunchy, grilled bread, tangy balsamic vinegar and ripe tomatoes. My Grilled Balsamic Tomato Bruschetta with Tofu Feta is the perfect way to wow-the-pants-off your dinner guests. This is one of those recipes that you want to hoard and gobble up all by yourself. But you won’t. Because you can’t wait to hear […]

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You can’t go wrong with crunchy, grilled bread, tangy balsamic vinegar and ripe tomatoes. My Grilled Balsamic Tomato Bruschetta with Tofu Feta is the perfect way to wow-the-pants-off your dinner guests.
Grilled Balsamic Tomato Bruschetta

Grilled Balsamic Tomato Bruschetta

This is one of those recipes that you want to hoard and gobble up all by yourself. But you won’t. Because you can’t wait to hear everyone raving about what a great chef you are.

Grilled Balsamic Tomato Bruschetta

Grilled Balsamic Tomato Bruschetta

That and maybe eating a loaf of grilled bread and 2 Tbsp of olive oil wouldn’t go over so well with your pants. (Especially since they happened to notice that you wowed-the-pants-off your guests).

Grilled Balsamic Tomato Bruschetta

Grilled Balsamic Tomato Bruschetta

Sometimes I tell my pants that we’ll make a compromise. I’ll cut down on the oil and nix the bread for some cucumber and then I can eat the whole thing. My pants are cool with that. 

Grilled Balsamic Tomato Bruschetta

Grilled Balsamic Tomato Bruschetta

Lord knows we do NOT want our pants to be angry with us. There’s nothing worse than those days they decide to get so tight you have to lay down on the bed to get them buttoned. Or worse, force you to have to do the old rubber-band-through-the-belt-loop trick. I’ve been there. It wasn’t the prettiest sight but it kept me in my pants until I could get my bread eating habits under control. So that’s the other option.

Grilled Balsamic Tomato Bruschetta

Grilled Balsamic Tomato Bruschetta

Can we talk a minute about the tomato-balsamic mixture? It’s totally tomato-SAUCY. You could take this saucy little tomato mixture and toss it over some grilled eggplant too. Oh baby that sounds good. I just made that up off the cuff. 

Grilled Balsamic Tomato Bruschetta

Grilled Balsamic Tomato Bruschetta

Cause off-the-cuff is my style. At least when it comes to saucy tomatoes. 

So cheers to you. Stay saucy, but keep your pants on. That might just be a tweetable. 


Stay saucy, but keep your pants on. @DHCooks
Click To Tweet



 

Now your turn

Please tell me I’m not the only one!  Have you ever gotten to a point where you’re pants are a bit snug but you refuse to buy new ones? What was your game plan to change it? Moderation? Cutting certain foods out? Abstaining from alcohol (gasp!) 


 

Grilled Balsamic Tomato Bruschetta

Grilled Balsamic Tomato Bruschetta

Grilled Balsamic Tomato Bruschetta with Tofu Feta
Serves 12
Saucy goodness over crunchy grilled bread.
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Ingredients
  1. High heat oil for brushing on grill grates and to toss tomatoes in before grilling (such as avocado oil, sunflower oil or grapeseed)
  2. 2 lbs vine ripe tomatoes, cut in half and seeds removed
  3. Coarse sea salt and fresh ground pepper, to taste
  4. 2 cloves fresh garlic, minced
  5. 2 Tbsp extra virgin olive oil
  6. 1 Tbsp balsamic vinegar
  7. Handful fresh basil, chopped
  8. Lovely crusty garlic bread, sliced
  9. For the Herbed Tofu Feta
  10. 1 16 oz package organic, extra firm tofu (cut it into 1/2 inch cubes or crumbled with your fingers)
  11. 2 cups water
  12. 1/4 cup fresh lemon juice
  13. 3 tsp sea salt
  14. 1 1/2 Tbsp Italian seasoning blend (with basil and oregano)
Instructions
  1. Prepare tofu feta the night before if desired: Heat all ingredients for feta in a saucepan heated over low heat; simmer about 30 minutes. Cool and refrigerate overnight. The longer you keep it in the fridge marinating the better it gets! Drain and desired amount and set aside.
  2. Preheat grill to medium high; oil the grate with high heat oil and brush tomatoes and bread lightly with the same; season with sea salt and pepper; place tomatoes on grates, 7 minutes per side or until char marks appear. Remove from heat, cool and cut into bite size pieces.
  3. Place prepared bread on grates; grill 2-3 minutes per side or until char marks appear.
  4. Whisk garlic, olive oil and balsamic, toss in grilled tomatoes; re-season with salt and pepper, to taste. Spoon 1 Tbsp tomato mixture onto each slice of grilled bread, top with a few cubes of tofu feta and a Tbsp of fresh basil. Reserve remaining tofu feta for another use.
Adapted from Martha Stewart
Adapted from Martha Stewart
Florida Coastal Cooking & Wellness http://www.floridacoastalcooking.com/
Nutrition Facts
12 Servings
Amount Per Serving 

Calories 161.8
Total Fat 8.7 g
Saturated Fat 2.3 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 1.8 g
Cholesterol 3.0 mg
Sodium 263.2 mg
Potassium 96.8 mg
Total Carbohydrate 18.0 g
Dietary Fiber 1.2 g
Sugars 0.8 g
Protein 3.9 g

Vitamin A 4.9 %
Vitamin B-6 2.3 %
Vitamin C 6.7 %
Vitamin E 2.1 %
Calcium 4.9 %
Copper 2.8 %
Folate 1.9 %
Iron 8.1 %
Magnesium 2.1 %
Manganese 6.6 %
Niacin 1.3 %
Pantothenic Acid 1.1 %
Phosphorus 2.3 %
Riboflavin 1.5 %
Selenium 2.0 %
Thiamin 2.3 %
Zinc 1.0 %

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


FREE 3-Day Diet Reset

Click HERE for the details.

 

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Healthy Back to School Lunch Recipes from my Six-Year-Old http://www.floridacoastalcooking.com/2015/08/healthy-back-to-school-lunch-recipes.html http://www.floridacoastalcooking.com/2015/08/healthy-back-to-school-lunch-recipes.html#comments Tue, 11 Aug 2015 18:08:25 +0000 http://www.floridacoastalcooking.com/?p=13949 Official studies show that four out of five kids prefer healthy back to school lunch recipes they choose themselves (2 How-To Videos Included!).   Even if the study was only me asking five moms I know.   Back to school time. Every time I think about it, the tears well up in my eyes.  Am I looking forward […]

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Official studies show that four out of five kids prefer healthy back to school lunch recipes they choose themselves (2 How-To Videos Included!).  

Even if the study was only me asking five moms I know.  


Back to school time. Every time I think about it, the tears well up in my eyes. 

Am I looking forward to the struggle of getting a six-year-old up and at ’em? Not so much. 

I always feel a little guilty admitting I like having time to myself. If I could figure out how to get her out of bed peacefully and getting out of the house on time it would be nice.  We’ve tried going to bed early. Making lunches the night before. Setting an alarm. What am I missing? 

Here’s how my average school morning goes. 

I walk into her room and turn off the fan and open the blinds.

Me: (In a jaunty voice) “Ok! time to get ready for school!”
Daughter: Let’s out a piercing sound – much as a imagine a pterodactyl may have sounded back in the Jurassic age.
Me: (Still jauntily) “I’m sure you can’t wait to see all your friends!”
Daughter: This time it’s a cross between a whine and a gurgle as she pulls the blanket over her head.Me: Getting a bit more pissed off. “C’mon! Let’s GO.” (Realizing I sound like a whiny kid myself.) 
Daughter: This time I get a “GO AWAY”.
Me pulling out the big guns. “Get UP or no TV and I’ll change the code on my phone and iPad again. Ha!”

I think to myself, I would never have been that sassy.  If I WAS that bad – how did my mom actually get me up? Hmm? We didn’t HAVE iPad and only had one TV with a knob my parents would physically pull out of the tv so I couldn’t turn it on to watch one of three channels – fuzz, Reading Rainbow or the world news.

Michael McIntyre gives a very accurate (and funny) account of what I go through every morning in this video – People with no kids don’t know.

 

Finally she gets up, eats some lentil soup or other non-breakfasty food, puts on her best peach floral top, red, black and white striped bottom and a purple tweed blazer and we’re out the door ten minutes later than I wanted to be.

Once the dropoff has taken place I let out a tense breath I didn’t know I was holding and breathe in peace and relaxation.

This year I’m taking things a step further to avoid the arguments about lunch. I decided to put her in charge. And I even told her SHE had to do the videos for this one. Look at me. Taking charge. It’s like I’m in control or something.


Parental brag stop.

The Adventures of Agnes and the Martian

Check out the children’s books we co-authored – our first entrepreneurial works together. She created the plot and helped me draw in the Martian.  The Adventures of Agnes & the Martian and Agnes & the Martian’s Camping Adventures. We’re working on the third book now.  


Top 10 school lunch ideas according to Agnes.

1. FRESH VEGGIE SKEWERS 

  • Grape tomatoes
  • Cucumber Wedges 
  • Gluten free crackers
  • Hummus

2. HEALTHIER UNCRUSTABLES

Even less sugar alternative – Blackberry Chia Jam
Variation of strawberry chia jam from Natures Alternative

  • 1 cup fresh blackberries
  • 1 Tbsp chia
  • 1 Tbsp water
  • Dash of salt
  • Stevia, to taste

Uncrustables 012 (3)

3. CHEESY BEAN QUESADILLAS

I place these between parchment paper and put them in a small thermal bag. They stay warm until lunch.

Cheesy Vegan Bean Quesadilla

4. 5-INGREDIENT BLACK BEAN BURGERS
Inspired by Happy Herbivore

Turn these into sliders and keep the heated burger in a small Thermos.  Use crackers for the bun or keep toasted bun separate.

Super+Quick+Bean+Burger+006bFGTSP
5. PIZZA (We love the “build your own” concept.)

  • 1 slice DeLand Bakery bread, toasted
  • 2 Tbsp quality tomato sauce
  • 4 thin slices tofu, pressed and sprinkled with Italian seasoning
  • 7 slices cucumber
  • 6 mini tangerine slices

Pizza

6. EASY SOUTHWEST TORTILLA BAKE

This is another one I spoon into a small Thermos and top with some extra nutritional yeast.

Southwest Tortilla Bake

7. BEST VEGGIE PASTA SALAD

Best Veggie Pasta Salad

8. CHICKPEA SALAD

  • 1 cup chickpeas
  • 1 stalk celery
  • 1/2 Tbsp mustard
  • 1 rounded Tbsp vegan mayonnaise (homemade or store bought)
  • Dash of garlic powder
  • Dash of coarse sea salt

For a gluten free option use gluten free lavash or crackers instead of a pita. 

Chickpea Pita 0182

9. PUMPKIN MAC-N-CHEESE 

Pumpkin Mac N Cheese

10. BOWL LICKING GOOD LENTIL SOUP 

Quick backup plan! Try Amy’s Kitchen low sodium lentil soup.

Bowl Licking Good Lentil Soup


YOUR TURN
What will you do differently with the kids back in school?  


FREE Back to School gift for you. Click here to get it.

Back to School Free Gift

Back to School Free Gift

 

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Refreshing Summer Strawberry and Cucumber Yogurt Bowl http://www.floridacoastalcooking.com/2015/08/refreshing-summer-strawberry-and-cucumber-yogurt-bowl.html http://www.floridacoastalcooking.com/2015/08/refreshing-summer-strawberry-and-cucumber-yogurt-bowl.html#comments Thu, 06 Aug 2015 15:00:27 +0000 http://www.floridacoastalcooking.com/?p=13804 An unexpected way to celebrate summer. In this video I’ll show you how to make a refreshing summer strawberry and cucumber yogurt bowl with fresh basil and lime.  Let me tell you a little story about the heat here in Florida. Last week I turned on the TV and heard the news.  Our flamingo says […]

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An unexpected way to celebrate summer. In this video I’ll show you how to make a refreshing summer strawberry and cucumber yogurt bowl with fresh basil and lime. 

Let me tell you a little story about the heat here in Florida.

Last week I turned on the TV and heard the news.  Our flamingo says six more weeks of summer. 

Six more weeks of summer

Six more weeks of summer

As soon as I walk outside I feel like I’m about to melt like a puddle of wax.

Sweat moustache. Little hairs stuck to the back of my neck. Mosquitos buzzing around.

Anxiously waiting for me to drop my tube of Tea Rose lipstick so they can zero in on the back of my thigh.  Later, lost in thought in the checkout aisle, I absentmindedly itch the freshly delivered welt. My gaze settles on the cute guy in the next lane.

I suddenly realize looks like I’m scratching my behind.  Damn mosquitoes.

I’m wondering what early settlers thought of this area. Gators. Bugs. Wet heat. Vegetation that’s waiting to deliver a sharp barb to your left big toe that must be surgically removed. 

Heat is exhausting. You lose fluids, your core temp increases, you get massive headaches.

All you wanna do is hibernate in the AC watching reruns of Sex and the City. 

Exhaustion

Exhaustion

Yessss! Thigh gap is OUT.

Yessss! Thigh gap is OUT.

One of the best ways to beat the heat and fight exhaustion is to stay hydrated. 

I’m not gonna give you the old 8-glasses-a-day lecture. Because duh, yeah, we know that. That advice went out of style with the thigh gap. (Thankfully a trend that trend is out as of this year. Apparently thighs are in. YES! Love you Huff Po.)

I give you a recipe so luscious it’s the perfect, steamy, end-of-summer-recipe-fling. 

Just like the hot, rock band-playing boyfriend from high school you’d call up during summer breaks from FSU – but better. This recipe doesn’t come with any fall-in-love-and-break-my-heart-again-in-eight-weeks baggage.

Why did I always do that when I could have just eaten strawberries and cucumber and felt so much better about myself the next morning?

Refreshing Summer Strawberry and Cucumber Yogurt Bowl

Refreshing Summer Strawberry and Cucumber Yogurt Bowl

Strawberries. Cucumbers. Fresh Lime. Fragrant basil. Crunchy, raw pumpkin seeds. Nestled droolfully over creamy yogurt.

Fresh, sweet and blissfully chilled on a sultry, end-of-summer day. 

Refreshing Summer Strawberry and Cucumber Yogurt Bowl

Refreshing Summer Strawberry and Cucumber Yogurt Bowl

Let this be the start of a new you now that the kids are heading back to school {insert gleeful back handspring here}. I’ll show you how in my 21 day, online group program for a clean diet. 


Now it’s your turn.

What’s your least favorite thing about summer? What’s your most favorite thing?

TELL ME IN THE COMMENTS


Refreshing Summer Strawberry and Cucumber Yogurt Bowl

Refreshing Summer Strawberry and Cucumber Yogurt Bowl

Refreshing Summer Strawberry and Cucumber Yogurt Bowl
Serves 1
Write a review
Print
Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 1 6oz container of non-dairy plain yogurt
  2. ½ cucumber
  3. 5 strawberries
  4. ½ lime
  5. 3 fresh basil leaves
  6. 1 tsp local honey, agave or any sweetener
  7. Optional 1 Tbsp pepitas (pumpkin seeds)
Instructions
  1. Spoon the yogurt into a bowl; top with cucumber, strawberries, juice of 1/2 lime, fresh basil, local honey and pepitas.
Florida Coastal Cooking & Wellness http://www.floridacoastalcooking.com/
Estimated Nutrition Facts
1 Serving
Amount Per Serving

Calories 246.1
Total Fat 5.1 g
Saturated Fat 0.4 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 0.6 g
Cholesterol 0.0 mg
Sodium 108.0 mg
Potassium 422.2 mg
Total Carbohydrate 48.4 g
Dietary Fiber 7.0 g
Sugars 22.3 g

Protein 4.1 g
Vitamin A 12.5 %
Vitamin B-12 0.0 %
Vitamin B-6 5.5 %
Vitamin C 71.7 %
Vitamin D 0.0 %
Vitamin E 1.1 %
Calcium 4.3 %
Copper 7.8 %
Folate 8.6 %
Iron 6.1 %
Magnesium 12.3 %
Manganese 20.6 %
Niacin 2.7 %
Pantothenic Acid 5.0 %
Phosphorus 5.3 %
Riboflavin 4.9 %
Selenium 0.7 %
Thiamin 3.5 %
Zinc 8.7 %

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


Lick headaches for good

Click here to get the deets

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April’s Story: Why She Switched to a Plant-Based Diet http://www.floridacoastalcooking.com/2015/08/aprils-story-plant-based-diet.html http://www.floridacoastalcooking.com/2015/08/aprils-story-plant-based-diet.html#comments Tue, 04 Aug 2015 15:49:37 +0000 http://www.floridacoastalcooking.com/?p=13824 One reader’s story of struggle with ulcers, reflux and esophagitis and her journey to a plant-based diet. She found her way to health..and so much more. “I grew up in a southern-traditional household where food was fried and bacon grease was saved and used in almost every dish. ” – April Turner You might have heard […]

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One reader’s story of struggle with ulcers, reflux and esophagitis and her journey to a plant-based diet. She found her way to health..and so much more.

“I grew up in a southern-traditional household where food was fried and bacon grease was saved and used in almost every dish. ” – April Turner


You might have heard the stories of how I’ve struggled with my daughter’s allergies and infections and my dad’s heart disease.  Food affects our bodies in powerful ways.  Now I have another story to share with you. 

Recently I published my friend April’s story on a blog that I’m running for my dear friends at KyV Farm. April and I worked together for many years and became friends over the topics of food, nutrition, the non-GMO movement and ethics. I had asked her to share her story of transition – it’s so relatable that I can’t help but think many of my readers may face the same issues so I’m publishing it here too. Read on about her GI issues and how she overcame them….

April, it’s your turn! 


My story isn’t much different than others who have transitioned to a whole foods plant-based diet. Typically, it starts out based on health and over time transitions to ethical reasons. So what exactly is my story?

Path to Enlightenment

I grew up in a southern-traditional household where food was fried and bacon grease was saved and used in almost every dish. You can always tell if vegetables were cooked southern because after they cool the grease it rises to the top and creates a thick layer.

I had a lot of stomach issues growing up, ulcers, reflux, esophagitis, etc.

Ulcerative Colitis

At the time I attributed it to stress or other factors.  It was never a thought that food could be causing these issues.  As I got older I realized my diet was a contributing factor – so I eliminated fried foods completely and reduced the red meat I ate when I moved out on my own. I baked or grilled my food, but never fried it. I stopped using bacon grease as a seasoning and replaced it with spices, and quit eating pork and replaced pork bacon with turkey bacon.

Turkey Bacon

It was amazing how quickly my stomach healed after making basic changes. I was still eating chicken, turkey, and fish – mainly because I had always eaten meat. Every so often I would still eat some red meat, but tried to keep it to no more than once a month. It just seemed like something I was supposed to do for protein. Besides, no one can live on lettuce right?

When I was in college we had to do a presentation on a topic that generated a lot of controversy. So the topic I picked was mad cow disease because I really wanted to understand what all the fuss was about.

The things I learned from that study were enough for me to eliminate that hamburger or steak I was still eating once a month.

After that, red meat was completely gone and around the same time I started venturing out to try more and more types of vegetables. Growing up I thought I hated spinach, brussel sprouts, carrots, etc. The reason I didn’t like it was mainly due to how it was prepared. Once I tried fresh spinach, there was no turning back for me. It quickly went from my most hated vegetable to my most favorite! Growing up we ate spinach from a can. Now I eat it fresh and either raw or slightly sautéed. As time went on I slowly discovered more and more vegetables I loved and as I brought on more vegetables I eliminated more meat.

Veggies

By my thirties I had transitioned to a more Pescatarian diet and rarely ate chicken, turkey, or dairy and my mind was open.The term ‘GMO’ came into the picture more frequently.

I spent a lot of time studying GMO’s (Genetically Modified Organisms) and realized that even though I thought I was eating a healthy diet, I was actually putting chemicals into my body. So I began reading the labels on everything I bought. It wasn’t until my mid / late thirties that more and all-natural, organic foods became more popular and the companies began putting the Non-GMO label on their products to stand out. I started seeking out Non-GMO certified labels and organic certified labels on the food I purchased.

Around the same time, I joined a lot of online groups to educate myself about food and began watching various documentaries.

It was through this education I realized that the need for humans to eat meat was a myth and that eating whole foods like soy, tempeh, tofu, etc. was actually very good for you.

Though it didn’t happen overnight, I did quickly find myself eliminating what little bit of chicken and turkey from my diet I was eating and began cutting back on fish and dairy as well. Fast forward to today and I have transitioned completely to a whole foods plant based diet.

Burger N Sweet Potato

Some may say eating a whole foods plant-based diet is just too expensive. Well I disagree with that statement and here’s why.

If you buy your fruits and vegetables locally and eat what is available for the season, you will find that it’s actually  inexpensive since nothing has to be shipped in. In addition, the food is extremely fresh and full of flavor as it is harvested at the right time vs. early to prolong shelf life.

So how do you buy locally you may ask?

Well, there are several wonderful local farmers who sell their fruits and vegetables at various farmers markets around town. However, the key to buying local is to find a farmer who is certified organic and Non-GMO. Luckily for those who live in North Florida, we have a farmer, Francisco from KYV Farm, who is not only certified organic and Non-GMO, they also offer great pricing for their customers via CSA (Community Supported Agriculture). If you sign up for a CSA membership, you get great discounts on their fruits and vegetables and they deliver to conveniently located pick up locations. In addition, as a member you can participate in the various events KYV farms offers throughout the year and become a part of a real community who wants to eat healthy and learn all there is to know about nutrition and how what we put in our mouth does have a real impact on our health and life.

KyV Farm Logo

If you are struggling with letting go of your meat and dairy, then start small by implementing a meatless Monday in your family’s routine and buy more fruits and vegetables locally in replacement of the meats you remove from your plate.

It takes 21 days to form a new habit, so eliminate one type of meat from your diet each month and bring on new types of vegetables in replacement of the meat. Also, make it fun for the family by getting them involved in the selection of the vegetables and preparation of the food. If there is one thing I have learned over the years, there is more than one way to prepare my vegetables. Mix it up and have fun with the transition and you’ll be amazed by the benefits you’ll experience along the way.

April T


Did April’s story resonate with you? We’d love to hear what part struck a cord in your own life. Add your comments below!


 

Now it’s your turn! Please share your story of how you struggled with health issues and what happened on your journey to a plant-based diet.

Email it to me dawn(at)floridacoastalcooking.com and I’ll add it to the schedule to be shared with other FCC peeps just like you. 

Your Story

The post April’s Story: Why She Switched to a Plant-Based Diet appeared first on Florida Coastal Cooking & Wellness.

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Review of Vegan Juice Bar & Cafe, Fruits & Roots Stuart, Florida http://www.floridacoastalcooking.com/2015/07/fruits-roots-stuart.html http://www.floridacoastalcooking.com/2015/07/fruits-roots-stuart.html#comments Wed, 29 Jul 2015 15:01:39 +0000 http://www.floridacoastalcooking.com/?p=13709 Vegan Juice Bar & Cafe, Fruits & Roots Stuart, Florida is worth the quick 15 minute ride if you’re staying in Jensen Beach.  Last weekend my husband, Chris and his dad had a night fishing trip planned to Jensen Beach, Florida.  My daughter and I decided to crash their party before we knew they were […]

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Vegan Juice Bar & Cafe, Fruits & Roots Stuart, Florida is worth the quick 15 minute ride if you’re staying in Jensen Beach. 

Last weekend my husband, Chris and his dad had a night fishing trip planned to Jensen Beach, Florida.  My daughter and I decided to crash their party before we knew they were only night fishing – from 9pm to 3am. 

Jensen Beach, Florida

Jensen Beach, Florida

What the hell kind of craziness is that?  

We stayed at Royal Palm Cottages & Fish Camp – totally an old Florida kind of place. Nothing has been updated and I hope they keep it that way. I loved the old school, shiny pink and white tile in the bathroom. 

Unit 24 at Royal Palm Cottages

Unit 24 at Royal Palm Cottages

It was up to me to find food since I had done such a crappy job of pre-planning – even though we had a little kitchenette.

Kitchenette in Unit 24, Royal Palm Cottages & Fish Camp

Kitchenette in Unit 24, Royal Palm Cottages & Fish Camp

My go-to method is to google the place we’re staying and “vegan restaurants”. There’s a reason I look for “vegan” specifically….

I’m always amazed by the quality of the food at vegan restaurants when I’m traveling. They give a shit.

And they’re worth seeking out whether you’re vegan or not.

From the food to the atmosphere, from the sustainably sourced methods of operation (reusable, glass water bottles, no plastic straws and Meyer’s soap in the bathroom) to the obvious health of the patrons there – it’s clear that they think differently. About more than just the bottom line. You just won’t see the same thing at fast food, bbq or bar food restaurants (like the crappy one we ate at the night before.)

Fruits & Roots was a cut above. Here’s their menu. 

Fruits & Roots, Stuart

Fruits & Roots, Stuart

Step into the cool interior and the cleansing smell of clean, fresh produce. You feel healthier stepping up to the counter to order.

The interior is modern-rustic with clean lines and the look of reclaimed wood, natural fabrics and surfaces. Simple. 

Seating Area in Fruits & Roots Cafe, Stuart

Seating Area in Fruits & Roots Cafe, Stuart

Seating Area in Fruits & Roots Cafe, Stuart

Seating Area in Fruits & Roots Cafe, Stuart

Specials at Fruits & Roots Vegan Juice Bar and Cafe

Specials at Fruits & Roots Vegan Juice Bar and Cafe

I got the garden sandwich. $7.5
“Garden – pesto, avocado, hummus, tomato, cucumber, lettuce, microgreens & our seed & spice blend served on whole wheat bread”

Maybe the heartiest vegan, soy free sandwich I’ve had. Typically tofu or tempeh makes me feel the most satisfied. This sandwich had some meat on it-in the form of veggies, pesto, avocado and hummus.

All I can say is damn, that’s good.

Garden Sandwich at Fruits & Roots

Garden Sandwich at Fruits & Roots

The level of detail is amazing. Everything is fresh house made. Dressings to sauces to pestos. The blue corn chips are dusted with a mixture of sesame and spices. I was so impressed by the extra steps they take.

Chris got a salad and summer rolls with peanut sauce. 

The Summer Rolls stole the show. $5  Fresh, thinly sliced veggies, the distinct flavor of nutty sesame seeds and a slight heat from the peanut ginger sauce. 

(Note: I realized after biting into them that I was going to be doing a restaurant review so all the pics I took were not of the original presentation.)

Summer Wraps

Summer Wraps

Summer Wrap stuffed with rice noodles & veggies

Summer Wrap stuffed with rice noodles & veggies

I grilled an employee about the ingredients and he finally broke under the pressure and gave up the secret. 

Peanut butter
Fresh ginger
Cayenne
Tamari

I will definitely be recreating that one. 

Chris also got the spinach salad. $10.5
“Spinach – spinach, quinoa, mushroom, sunflower sprouts, orange segments, apple & sunflower seeds tossed in tomato citrus ginger dressing.”

He liked it – the dressing is a mild undertone – and overall it was well balanced.

My daughter got the kids collard wrap with hummus and cucumber. $5
“Hummus Sandwich – homemade hummus & cucumber on whole wheat bread”

Kids Cucumber and Hummus Wrap

Kids Cucumber and Hummus Wrap

Creamy hummus and fresh cucumber. She wasn’t a huge fan of the collard wrap but she still managed to polish off the whole thing. She has a gluten sensitivity.  Before going I had read on the website that the “bread” options were whole wheat or collard, we meant to bring our own DeLand bread I totally forgot.

Fruits & Roots – if you happen read this, having GF bread for kids with gut issues would be awesome. You could keep some DeLand bread in the freezer and only bust it out when needed.

Finally, my father in law for the Tuna Chick on collard. $7.5
“Tuna Chick – our homemade tuna like salad made from chickpeas & walnuts with tomato, cucumber, lettuce, microgreens & our seed & spice blend served on a whole wheat wrap”

He said it was interesting and it wasn’t far off from tuna. Tomatoes, greens, walnuts, nice flavor. I didn’t get to try that or get a photo so I can’t add my two cents.  

The only disappointment of the whole trip was that I couldn’t go back on Sunday to try something else! I’ll certainly be heading over next time we’re in town.

On a scale of 1-10 here are my ratings.

Atmosphere – 10. Love, love, love it. They definitely pulled off the modern-rustic look
Price – 10 Great prices for fresh, organic produce. I pay more for local/organic
Plating – 10 Simple with a lot of thought
Portion size – 10 I was FULL but managed to get it all down without leftovers
Taste – 10 Freaking awesome
Value –10 Large portions for a great price
Uniqueness of food – 10 I loved the blend of flavors on some classic dishes as well as unique options
Attentive wait staff – 10 The entire waitstaff was awesome. They stopped by to see how the food was and if we needed anything else. They were also great with my daughter and explained the foods directly to her instead of ignoring her and talking to me.
Overall experience – 10 I will definitely be back and will be singing their praises

Congratulations! My first 10 out of 10 rating in every category!

Only suggestions to Fruit & Roots – grab that loaf of oat DeLand bread to have on hand for anyone that wants gluten free (as long as they realize you do have wheat in the facility and they don’t have Celiac disease you should be good to go. Second suggestion – PUHLEEZ open a F&R in St Johns, FL!!!


Plant-Based Cookbook

         CLICK HERE!!

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How to Eat to Look Younger – 5 Unexpected Foods http://www.floridacoastalcooking.com/2015/07/how-to-eat-to-look-younger-5-unexpected-foods.html http://www.floridacoastalcooking.com/2015/07/how-to-eat-to-look-younger-5-unexpected-foods.html#comments Tue, 28 Jul 2015 09:47:47 +0000 http://www.floridacoastalcooking.com/?p=13752 We all want to run into a college friend and hear her say, “You haven’t aged a day! What’s your secret?” Allow me to be of service as your drill sergeant coach and tell you exactly how to eat to look younger and share five unexpected foods to help you get there. Picture me. In your face. With […]

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We all want to run into a college friend and hear her say, “You haven’t aged a day! What’s your secret?” Allow me to be of service as your drill sergeant coach and tell you exactly how to eat to look younger and share five unexpected foods to help you get there.

Picture me. In your face. With a loud voice.

Quit eating dairy! There. (Wipes hands together) My work here is done.

Kidding! That’s only part of the issue. Let’s get to the real meat of the problem. Heeheee.

Meat

What we eat and how we live affects the expression of our genes. The science is called epigenetics.

Before you roll your eyes and slam your laptop shut in boredom, lemme explain. Think about the things you come in contact with throughout the day…

• The stress from dealing with your mother-in-law…
• The toxic fumes you smelled when the toilets backed up in your windowless office building. (Yes that happened to me.)
• That big ol’ Cami Cake you snarfed only on special occasions at work.(Which was at least once a week.)
• That lean pork chop you ate…

Mother-in-law
ACK! I promise I’ll make your son his pot roast.

Wait, what?

Yeah. I said it. That lean pork chop. The chicken breast. Even the fish.

Two reasons I have a beef with it. (Look! I made another joke!)

1) The cholesterol in the animal foods creates free radicals in our bodies which bounce around and cause oxidation. The same thing that happens to an avocado when it turns brown. This is extremely aging. 

2) That animal food took the place of calories you could have put towards a food that has protein AND tons of vitamins, nutrients and fiber, capiche?

What scientists call the “epigenome” wraps around our DNA and can turn on and turn off the expression of our genes. When that Cami Cake lands in your belly, your body takes the sugar, refined carbs and dairy and has to deal with it.

So it turns on the dreaded T47B gene.

“OMG! Which one is that?!” you ask.

I just made that up. But it’s a representation of the gene that causes weight aging and nasty diseases.

Epigenome

The epigenome is why identical twins can turn out so differently. Why one will end up overweight with health issues and one lives to be 101 still riding her trike-bike with a sweet basket on the front to get her veggies and an In-Touch mag at the grocery store. That’ll be me. Except for the twin part.

With that in mind we focus on the most nutrient dense foods. The ones with the MOST vitamins, minerals and antioxidants.

The SECRET to looking ageless.

Plants
You guessed it. Plants!

Need proof? Check these plant-based hotties out.

Plant-Based Mavens

Aging, and many of the modern diseases we face today are associated with the shortage of antioxidant nutrients. Veggies, beans, fruits, herbs and spices are awesome sources of important cancer-fighting and anti-aging phytonutrients and antioxidants.

This is my top secret list:

  1. Bell peppers – protect cells from DNA damage
  2. Onions – produce collagen, grow and repair tissue
  3. Pumpkin – reduces cell damage
  4. Pears – amazing for tissue health
  5. Kiwi – skin health and hydration

As Michael Pollan would say – Eat food. Not too much. Mostly plants.

It sounds simple. But sometimes it doesn’t feel that way.

That’s why I created my Cleansing Life program.

To help you clean up your diet and the toxins in your environment and the anxiety that your Aunt Edna causes in your brain.

Freaking awesome group atmosphere

Freaking awesome group atmosphere

Want the FREE 3-day program?

Click here!

But sometimes it’s hard to make a long term change alone. 

The 5 step, 21 day group program is coming soon – enrollment opens the end of August. I’m SOOO excited to be able to help you take the next steps.

Find out more about the group program by clicking here. 

As soon as the program opens you’ll get updates and be sent a link to join us, as Gabby Bernstein would say, should you be called to do so. 

Even if you’ve done the group program before, join us again at 50% off to see all the updates and refresh your memory. Contact me for the code at dawn (at) floridacoastalcooking.com.

Cleansing Life Diet Reset

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Grilled Eggplant Rice with Fresh Cherries & Toasted Seeds http://www.floridacoastalcooking.com/2015/07/grilled-eggplant-rice-with-fresh-cherries-toasted-seeds.html http://www.floridacoastalcooking.com/2015/07/grilled-eggplant-rice-with-fresh-cherries-toasted-seeds.html#comments Tue, 21 Jul 2015 10:08:30 +0000 http://www.floridacoastalcooking.com/?p=13623 Ditch the the plain ol’ Eggplant Parm. My Grilled Eggplant Rice with Fresh Cherries & Toasted Seeds will be a stellar addition to your weekly menu.  We all get stuck in ruts. For instance, I’m stuck in one right now. I tend to cook the same things over and over for dinner. My husband and daughter aren’t as […]

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Ditch the the plain ol’ Eggplant Parm. My Grilled Eggplant Rice with Fresh Cherries & Toasted Seeds will be a stellar addition to your weekly menu. 

Eggplant with Fresh Herbs

We all get stuck in ruts. For instance, I’m stuck in one right now.

I tend to cook the same things over and over for dinner. My husband and daughter aren’t as adventurous as I am. They love these cheesy bean quesadillas and this lasagna but I like simpler, fresher recipes.

As I was cybersurfing for anything that caught my eye, I came across this recipe from Patricia at Grab a Plate. Her mouthwatering photos had me as excited as a foodie at a farmers market. I’m making this TONIGHT. I told myself. 

To hell with “the usual”.

I clomped over to my garden in my big, black rubber boots and clipped a couple Japanese eggplant and a handful of fresh herbs.

Eggplant with Cherries

Back in the kitchen I fired up the George Foreman, sprayed non-stick oil on the eggplant and got them sizzling. Once they were all soft and gooey on the inside with splendid char marks on the outside, I sliced them up and flipped them into the bowl with the ruby red, sweet-tart cherries, tender rice and a splash of lemon – all topped with toasted sunflower and pumpkin seeds for a nutty crunch.  

I enjoyed every bite and thought next time it might be great with some quinoa. Mix it up and try different ways – whatever you do, you can’t go wrong with the eggplant-cherry-toasted seed combo. 

xoxox!
Dawn


Do you get stuck in food ruts? How do you get out of them?


Eggplant & Cherries

Grilled Eggplant Rice with Fresh Cherries & Toasted Seeds
Serves 6
Ditch the ol' eggplant parm and get out of a rut with this smoky Grilled Eggplant Rice with Fresh Cherries & Toasted Seeds
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Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Ingredients
  1. 3 Japanese eggplants, sliced in half, skin on
  2. 2 cups cooked rice
  3. 2 cups pitted cherries, halved
  4. 1 tsp olive oil, plus additional for brushing eggplant
  5. 2 Tbsp fresh lemon juice
  6. 1 garlic clove, minced
  7. Sea salt & fresh ground pepper, to taste
  8. 2 tablespoons fresh chopped herbs, plus extra for garnish (I used parsley, oregano, rosemary)
  9. 1/4 cup toasted sunflower seeds and pumpkin seeds
Instructions
  1. Heat a George Foreman grill or regular grill over medium-high heat. Spray the eggplant with cooking oil or non-stick spray; add to the grill and grill (flipping once on a traditional grill 5-7 minutes per side or) until char marks appear and the eggplant is soft.
  2. Remove from heat; slice and spoon into a large bowl; add rice, cherries, olive oil, lemon juice, garlic, salt & pepper, fresh herbs and sunflower seeds.
  3. Spoon 3/4 cup into each individual bowl and enjoy warm or cold.
Notes
  1. Tip: Cook and prep time is cut WAY down when you pre-prepare rice. Before making this dish, make a large batch of rice and freeze in portions!
Adapted from Patricia at Grab a Plate
Florida Coastal Cooking & Wellness http://www.floridacoastalcooking.com/

Nutrition Facts
6 Servings
Amount Per Serving

Calories 143.0
Total Fat 3.6 g
Saturated Fat 0.4 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 1.1 g
Cholesterol 0.0 mg
Sodium 1.0 mg
Potassium 160.4 mg
Total Carbohydrate 25.5 g
Dietary Fiber 2.7 g
Sugars 6.8 g
Protein 3.4 g

Vitamin A 0.7 %
Vitamin B-12 0.0 %
Vitamin B-6 6.0 %
Vitamin C 9.9 %
Vitamin D 0.0 %
Vitamin E 14.2 %
Calcium 1.6 %
Copper 8.1 %
Folate 11.4 %
Iron 5.6 %
Magnesium 4.5 %
Manganese 20.0 %
Niacin 6.1 %
Pantothenic Acid 6.7 %
Phosphorus 9.4 %
Riboflavin 2.0 %
Selenium 11.8 %
Thiamin 7.0 %
Zinc 3.9 %

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


nosh

CLICK HERE FOR MORE INFO….

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All You Need to Know About Probiotic Benefits http://www.floridacoastalcooking.com/2015/07/all-you-need-to-know-about-probiotic-benefits.html http://www.floridacoastalcooking.com/2015/07/all-you-need-to-know-about-probiotic-benefits.html#comments Tue, 14 Jul 2015 15:21:23 +0000 http://www.floridacoastalcooking.com/?p=13636 Watch this short video and learn all you need to know about probiotic benefits and astound your friends with your vast knowledge as you nosh mushroom pate at the next dinner party. UTIs are my archenemy. Ever since I can remember I’ve been getting them every few months and I can’t figure out why. I’ve read all […]

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Watch this short video and learn all you need to know about probiotic benefits and astound your friends with your vast knowledge as you nosh mushroom pate at the next dinner party.

UTIs are my archenemy.

Ever since I can remember I’ve been getting them every few months and I can’t figure out why. I’ve read all the possibilities and nothing seems likely except one theory. 

A group of antibiotic resistant bacteria decided to make their home in there and throw a raging house party every time I’m not paying attention. I can picture the thugs now – you know the types. With their microscopic pants hanging well below their butt cracks. I’m done with the wimpy approach. It’s time to show them who’s in charge. Cranberry and probiotics are my new antimicrobial Starsky and Hutch. Take THAT microbes! Ha! It’s been about 8 weeks and so far it’s working.

How? I learned all about them while I was dealing with my daughter’s chronic ear infections.

The way probiotics work is by balancing out the flora in the body – especially the digestive system.

When the bad bacteria overpower the good bacteria we end up with disease and infections. When this happens, we end up with a prescription for…..you guessed it. Antibiotics!

My beef with antibiotics…

When we take antibiotics it kills lots more than just the bad guys. It also kills our friendly bacteria and causes a vicious cycle of imbalance – actually causing  more infections. It can take up to ten years for our microbiome to balance itself out. 

scale

What is our microbiome? The collection of all the genes in all the microbes in and on our bodies. 

This is why people that get lots of infections benefit so greatly from probiotics – especially those that suffer from frequent urinary tract or bladder infections, yeast infections and ear infections. 

How do they work? 

By gobbling up the nutrients that the bad microbes would be consuming and by blocking the receptor sites they latch onto and cause infection. They also break down carbohydrates and give us nutrients.   

How can we help the good guys do the happy dance?

By feeding them the nutrients they like. These foods are called prebiotics.

Some rockin prebiotics are: 

  • bananas and other fruits
  • soy beans
  • onions
  • artichokes
  • garlic

Here are some places you can get probiotics.

From fermented foods like…

  • yogurt 
  • kombucha
  • kimchi
  • sauerkraut
  • miso
  • tempeh

Sometimes eating fermented foods isn’t enough because they don’t contain the specific strains we need such as Lactobacillus and Bifidobacteria and so it’s a great idea to take a high quality supplement.

I LOOVE Flora Udo’s Super Bifido Plus Probiotic 102 Billion. If you’re local to Jacksonville, you can get ’em at Native Sun Natural Food Market on Baymeadows road. 


Have probiotics helped in your life? Share your story in the comments below!


 

 Eat Clean. Lose Weight. Get Fit.

To get the goods click here like you mean it.  

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24 Plant-Based July 4th Recipes http://www.floridacoastalcooking.com/2015/06/plant-based-july-4th-recipes.html http://www.floridacoastalcooking.com/2015/06/plant-based-july-4th-recipes.html#comments Tue, 30 Jun 2015 10:06:49 +0000 http://www.floridacoastalcooking.com/?p=13573 Fire up the grill and get ready for some healthy (and delicious) fun with my list of 24 plant-based July 4th recipes! I’m psyched about the 4th of July. All the delicious foods. Friends and family. What’s not to love? I plan to grill up some portobella mushrooms and maybe toss a marinated three bean salad. […]

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Fire up the grill and get ready for some healthy (and delicious) fun with my list of 24 plant-based July 4th recipes!

I’m psyched about the 4th of July. All the delicious foods. Friends and family. What’s not to love? I plan to grill up some portobella mushrooms and maybe toss a marinated three bean salad.


Please note: Next week there won’t be a post since I’ll be on vacation, but I promise to get back to the regularly scheduled Tuesday post the following week. 


The 4th of July is just around the corner. Do you have big plans?

I’m heading down to the Keys for a camping vacation! Normally I’m up in Cape Cod visiting some of our best family friends, but this year we decided to go south. I’m not sure what the exact plan is, but I know stand-up paddleboarding, beach time and fireworks are in the cards. Part of the planning for vacation always involves food. 

Planning and preparation is so key for any sort of healthy lifestyle, don’t you think?

In fact, one of the biggest challenges for my Diet Reset program students is creating this new habit. We are so used to convenience foods or going out to eat that we’ve lost the enjoyment of planning and food preparation. Think about our grandparents in the past. Many of them grew their own food, and preparing and feasting were a huge part of the culture. Now we skip the first steps and head right for the feast! 

At first fresh food preparation feels like so much work.  By setting aside some time and a little mindset shift, it can actually become a relaxing time.

Think about it, our brain is usually going 100 miles per hour all the time. When you’re focused on reading a recipe or food prep – that’s what you’re focused on. It gives your brain time to rest. And when you’re done, after all the loving care you put into the preparation, food just tastes so much better. We’ve all have major flops – I can think of a few off the top of my head (no one’s asking for a cornbread topped casserole I made) – but many times I’ve discovered new and delicious dishes. I take the few extra steps to light a candle and turn on some music. Sometimes…I even feel a little guilty, like I should be slaving over the hot stove instead of enjoying myself. 

The quality restaurant situation around here is like water in California. We’ve got to dig deep to find ’em.

We’ve got a ton of BBQ, fast food, and a few diamonds in the rough – Present Moment Cafe, the Floridian, Casa Maya and Manatee Cafe in St Augustine, Delicomb at Jax beach (I know there are more, but I can’t think of them – if you’re from the beach, help me out here.), and Native Sun in Mandarin and Baymeadows. In the Fruit Cove / Julington Creek Plantation area – it’s slim pickings. 

Bottom line – I try to cook in as much as possible. You just don’t know what’s in your food when you eat out. 

And the amount of waste – plastic, styrofoam and paper – when we eat out or get take out is just ridiculous. Save your health, the environment and your wallet and cook in this 4th of July with 24 yummy recipes!

Grilled Tempeh in Two Steps!

Grilled Tempeh

Grilled Tempeh

Quarter Pounder Beet Burger – Post Punk Kitchen

Portobello Mushroom and Caramelized Onion Burgers – Nutritionist in the Kitch (sub cashew cheese for goat)

Ten Minute, Five Ingredient Black Bean Burgers

Black Bean Burgers - Florida Coastal Cooking and Wellness

Black Bean Burgers

Carrot Dogs

Carrot Dog

Carrot Dog

Grilled Southwestern Kabobs with Red Wine Vinegar and Mustard Marinade

Southwestern Kebabs

Southwestern Kebabs

Marinated and Grilled Stuffed Mushrooms with Sundried Tomatoes

Marinated & Grilled Stuffed Mushrooms

Marinated & Grilled Stuffed Mushrooms

Packet Roasted Balsamic Green Beans and Peppers – Eating Well

Easy 3-Bean Salad

Easy Vegan Three Bean Salad

Easy Vegan Three Bean Salad

7 Layer Dip with Cashew Sour Cream

Vegan Seven Layer Bean Dip with Cashew Sour Cream

Vegan Seven Layer Bean Dip with Cashew Sour Cream

Vegan Chorizo Nachos

Vegan Chorizo Nachos

Vegan Chorizo Nachos

Sweet Potato Sliders with Curry Pesto

Sweet Potato Sliders with Curry Pesto

Sweet Potato Sliders with Curry Pesto

Baked Vegan Crab Cakes

Baked Vegan Crab Cakes

Baked Vegan Crab Cakes

Fresh and Bold Italian Panzanella (Toasty Bread Salad)

Italian Panzanella

Italian Panzanella

Tropical Grilled Pineapple Salad

Grilled Pineapple

Grilled Pineapple

Vegan Caesar Kale Salad

Vegan Caesar with Arugula and Kale

Vegan Caesar with Arugula and Kale

Quinoa and Black Bean Salad with Apricot Lime Vinaigrette

Black Beans and Quinoa

Black Beans and Quinoa

Raw Creamy Red Pepper Dip

Raw Creamy Red Pepper Dip

Raw Creamy Red Pepper Dip

Summer Tomato and Mango Salsa with Fresh Herbs

Summer Tomato and Mango Salsa with Fresh Herbs

Summer Tomato and Mango Salsa with Fresh Herbs

Cucumber “Feta” Bruschetta

Cucumber Bruschetta

Cucumber Bruschetta

Cucumber Feta Bruschetta
Serves 4 (3 Rounds Each)

Ingredients
1 pint grape tomatoes, chopped
1/2 cucumber, chopped
1/2 cucumber sliced
2 Tbsp chopped fresh basil
1 tsp fresh lemon juice
1 tsp olive oil
2-3 Tbsp crumbled, aged Italian herb cashew cheese
Sea salt & fresh ground pepper, to taste

Directions

Mix the tomatoes, chopped cucumber, fresh basil, lemon juice, olive oil, cheese, salt and pepper in a medium bowl; lay sliced cucumber on a plate; top with tomato/cheese mixture; sprinkle with additional salt and pepper, as needed.

Mini Vegan Grasshopper Bars for Kids (of all ages!)

Mini Vegan Grasshoppers

Mini Vegan Grasshoppers

Raw Triple Berry Crisp – Oh She Glows

Strawberry Coconut Milk Pops – Connoisseurus Veg

Layered Fresh Berry Yogurt Pops

Fresh Berry Yogurt Pops

Fresh Berry Yogurt Pops


Get my recipes your hot little hand.

Who doesn’t like turning the pages of a cookbook? (Those of you like like digital copies, don’t worry – I’ve got you covered too!)

You’ll love my Plant Protein Power cookbook! 

27 Delicious recipes to help you live your healthiest and most balanced life!

Click here for details.

 

Plant Protein Power Plant Protein Power Cookbook

Contents Plant Protein Power

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Baked Vegan Crab Cakes – Moist and Flavorful with a Crispy Crust http://www.floridacoastalcooking.com/2015/06/baked-vegan-crab-cakes.html http://www.floridacoastalcooking.com/2015/06/baked-vegan-crab-cakes.html#comments Tue, 23 Jun 2015 11:44:05 +0000 http://www.floridacoastalcooking.com/?p=13585 Less fat, more flavor – these tender, baked vegan crab cakes are chock full of corn, bits of veggies and all the seafood flavor you love, nestled under a light, crispy crust. Last weekend we visited our friends Jim and Dina at their beach home for a cookout. We sat on the back deck and […]

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Less fat, more flavor – these tender, baked vegan crab cakes are chock full of corn, bits of veggies and all the seafood flavor you love, nestled under a light, crispy crust.
Baked Vegan Crab Cakes

Baked Vegan Crab Cakes

Last weekend we visited our friends Jim and Dina at their beach home for a cookout. We sat on the back deck and chatted about this and that, and of course, the conversation turned to my plant-based diet. Jim said the one thing he couldn’t give up was seafood.

At the mention of seafood – I was suddenly in the mood. 

Just last week I had marked quite a few recipes I wanted to try from Kristy Turner’s cookbook, “But I could never go vegan“. It’s a compilation of 125 recipes for anyone who thinks they could never go vegan because they couldn’t give up [insert food here].  If you haven’t checked her cookbook out, I highly suggest it. I had marked so many recipes that I finally took the marks out and told myself that I need to just make everything in the whole book.

One of the recipes that caught my eye first happened to be artichoke crab cakes.

They looked simple enough to make, and I was able to substitute what I had on hand. Though I didn’t have oyster crackers, I did have gluten free breadcrumb I had just purchased at Native Sun. Otherwise I would probably just have ground up some DeLand gluten free bread.  Her tartar sauce is also a spicy Sriracha tartar sauce – with a 6-year old eating them, this wouldn’t work, so I subbed some coarse ground, prepared mustard instead. I snuck a taste and was not disappointed. Creamy. Tangy. Perfection.

Cute Bowls from Cape Cod

Cute Bowls from Cape Cod

The most difficult parts of this recipe was the pulsing of the artichokes and the chopping of a few veggies. Not tough at all.

And since I’m cutting back on oil, I decided to bake them instead of frying. They turned out beautifully in the oven! Lightly crisp on the outside and super moist and flavorful on the inside. I couldn’t believe how much like actual crab cakes they were! I’ve come to the realization that with many of our favorite animal food dishes, it’s the seasonings we love, not the actual meat. I served these up with some baked onion rings dipped in chickpea flour and seasonings and some steamed broccoli, served in my favorite sea life bowls I snagged up in Cape Cod. Aren’t they cute?  

Get your booty to the store, snag yourself a couple of cans of artichoke hearts and get to cookin’!

Tip: These would make an awesome potluck dish or appetizer. Make the cakes a bit smaller, place the pre-cooked cakes in the fridge until you’re ready to leave for your destination, pop them in the oven once you get there, flip once, and top with tartar. You’ll be the hit of the party!

Baked Vegan, Gluten Free Crab Cakes

Baked Vegan, Gluten Free Crab Cakes

Do you have a favorite dish that you either think you could never give up, or are looking for a substitute for? If so, I can make a suggestion from Kristy’s book!

Baked Vegan Crab Cakes (Gluten Free!)
Serves 5
Less fat, more flavor - these tender, baked vegan crab cakes are chock full of corn, bits of veggies and all the seafood flavor you love, nestled under a light, crispy crust.
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Prep Time
15 min
Cook Time
25 min
Total Time
40 min
Prep Time
15 min
Cook Time
25 min
Total Time
40 min
For the Tartar Sauce
  1. 1/3 cup vegan mayonnaise
  2. 2 tsp lemon juice
  3. 2 tsp coarse ground, prepared mustard
For the Crab Cakes
  1. 2 15oz cans of artichoke hearts, drained and rinsed
  2. 1 cup gf breadcrumbs, crushed gf crackers or even crushed rice or corn cakes!
  3. 2 green onions, chopped
  4. 1/4 cup corn kernels, fresh or frozen
  5. 1/4 cup chopped veggie mixture (I used red cabbage, red onion and bell pepper)
  6. Handful chopped parsley
  7. 2 tsp Old Bay seasoning
  8. 1/2 tsp garlic powder
  9. Salt & Pepper, to taste
  10. Coconut oil for greasing baking sheet
Instructions
  1. Preheat oven to 375 F.
  2. Mix tartar sauce ingredients and set aside; pulse the artichoke hearts a few times in a food processor to a crab-like texture, but not pureed.
  3. Into a large bowl, stir in artichoke hearts, breadcrumbs, green onions, corn kernels, veggies, parsley, Old Bay, garlic powder and salt & pepper; stir until just combined; form into cakes; place onto coconut oil greased baking sheet. Bake for 25 minutes; flipping halfway through. Serve topped with tartar sauce.
Adapted from Kristy Turner, Keepin It Kind, "But I Could Never Go Vegan" Cookbook, Page 202
Florida Coastal Cooking & Wellness http://www.floridacoastalcooking.com/
Estimated Nutrition Facts
4 Servings
Amount Per Serving

Calories 306.5
Total Fat 12.6 g
Saturated Fat 2.1 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 1.6 g
Cholesterol 0.0 mg
Sodium 936.7 mg
Potassium 841.9 mg
Total Carbohydrate 43.6 g
Dietary Fiber 13.0 g
Sugars 3.6 g
Protein 8.5 g

Vitamin A 0.9 %
Vitamin B-6 14.2 %
Vitamin C 54.1 %
Vitamin E 2.4 %
Calcium 9.6 %
Copper 25.4 %
Folate 38.0 %
Iron 19.7 %
Magnesium 33.2 %
Manganese 29.1 %
Niacin 12.2 %
Pantothenic Acid 8.1 %
Phosphorus 20.5 %
Riboflavin 8.9 %
Selenium 0.8 %
Thiamin 12.1 %
Zinc 7.4 %

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

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