Dec 042013
 

 This sweet, spicy and savory Raw Thai Noodle Salad is easy to make and as an added bonus is also naturally gluten free and vegan.

Raw Thai Noodle Salad

Raw Thai Noodle Salad

Walking through Native Sun last week I stopped and did a double take. Kelp noodles. Hmm. Interesting.
I’m embarrassed to say I have never worked with these noodles of the sea. I bought them and then visited the noodle website on line for more info.

“Kelp Noodles are a sea vegetable in the form of an easy to eat raw noodle. Made of only kelp (a sea vegetable), sodium alginate (sodium salt extracted from a brown seaweed), and water, Kelp Noodles are fat-free, gluten-free, and very low in carbohydrates and calories. Their noodle form and neutral taste allow for a variety of uses including salads, stir-fries, hot broths, and casseroles, while their healthful content provides a rich source of trace minerals including iodine, which kelp is well known for. Their unique texture completes the package, making Kelp Noodles a one-of-a-kind healthful and tasty alternative to pasta and rice noodles. Best of all, no cooking is required. Just rinse and add the noodles to any dish and they are ready to eat!”

Love the healthy convenience of a ready to eat raw food! One of the main reasons raw is great is because the healthy enzymes stay in tact since they are not heated above 115 to 118F.

nutrition_facts_kelp_noodles

nutrition_facts_kelp_noodles

Raw Thai Noodle Salad

Raw Thai Noodle Salad

Once I opened the bag and rinsed, I had to dress them up. I chose fresh carrots, sesame seeds, raw broccoli and aromatic cilantro to add to the noodle base and, in just a few minutes time, was able to whisk a spicy, sweet and salty sauce to massage into the mixture.  This mixture can be heated, but it was delicious cold! This salad has a wonderful crunch from the veggies that work so well with the thin, semi-chewy noodles that have the perfect amount of bite.

 Have you tried kelp noodles? What do you typically do with them?

Raw Thai Noodle Salad

Raw Thai Noodle Salad

Raw Thai Noodle Salad

Serves 5 1-cup servings
Vegan, Gluten Free
Printable Recipe

**On sale now at Native Sun Natural Food Market Nov 7 through Dec 6, 2013

Ingredients

Salad
1 pkg kelp noodles, rinsed and drained
1 small head broccoli (and stalk), chopped **
2 green onions, sliced
1 cup chopped red cabbage
3 carrots, julienned
2 Tbsp black sesame seeds
2 Tbsp white sesame seeds
Handful fresh cilantro, chopped (Fresh from KyV Farm)

Sauce
1/4 cup raw nut butter of choice
2 Tbsp liquid aminos
1 Tbsp ume plum vinegar (or rice vinegar will be fine)
1 Tbsp raw organic agave or raw local honey (non-vegan)
2 tsp organic chili sauce (Sriracha)
1/2 Tbsp raw sesame oil (optional)

Directions 

1. Whisk sauce ingredients together in a medium bowl and set aside.

2. Add salad ingredients to a large bowl; pour dressing over salad mixture; mix with hands to combine and coat the noodles and vegetables evenly.

Nutrition Facts
5 Servings
Amount Per Serving 

Calories 174.2
Total Fat 11.6 g
Saturated Fat 2.1 g
Polyunsaturated Fat 4.1 g
Monounsaturated Fat 5.0 g
Cholesterol 0.0 mg
Sodium 751.3 mg
Potassium 394.6 mg
Total Carbohydrate 14.5 g
Dietary Fiber 4.1 g
Sugars 6.9 g
Protein 6.1 g

Vitamin A 99.1 %
Vitamin B-12 0.0 %
Vitamin B-6 11.8 %
Vitamin C 62.0 %
Vitamin D 0.0 %
Vitamin E 10.9 %
Calcium 11.4 %
Copper 17.6 %
Folate 14.1 %
Iron 10.4 %
Magnesium 15.4 %
Manganese 19.9 %
Niacin 13.4 %
Pantothenic Acid 4.0 %
Phosphorus 13.2 %
Riboflavin 6.0 %
Selenium 3.6 %
Thiamin 8.2 %
Zinc 8.0 %

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

 

Aug 282013
 
Luscious Lemon Olive Oil Dressing over Crunchy Rainbow Salad

Luscious Lemon Olive Oil Dressing over Crunchy Rainbow Salad

Since leaving my corporate job I have been so much busier than I thought I would be – but every minute has been filled with gratitude, peace and excitement about the future.  After 13 years in the structured day of corporate finance I expected to have anxiety with the change of moving into a self directed environment. In reality I have found that I am even more productive and get more done because I’m EXCITED to face the day.  Work doesn’t feel like work.  Being self directed though is not an excuse to let my eating habits fall by the wayside. Hence this big salad – I could eat it all week and easily incorporate variations each day.

I shared some with my mom as well – after one taste she declared that she could become vegan if I made this for her every day.
It is all in the dressing and the CRUNCH from the veggies.

Luscious Lemon Olive Oil Dressing over Crunchy Rainbow Salad

Luscious Lemon Olive Oil Dressing over Crunchy Rainbow Salad

This salad is perfect by itself or served over spinach and lettuces (as shown in these photos), topped with tofu cubes or avocado.

Why is RAW great? Because the disease fighting phytonutrients and digestion-friendly enzymes stay in tact.  Edamame packs a protein punch to keep you full and satisfied longer.

….But it is the drool-worthy dressing I get so excited about. It may seem simple, but this mixture of ingredients will make you beg for more. Fruity and flavorful olive oil, tart lemon, a hint of olive oil and dash of agave or honey to sweeten the deal. You’ll be putting this dressing on everything!

Luscious Lemon Olive Oil Dressing over Crunchy Rainbow Salad

Luscious Lemon Olive Oil Dressing over Crunchy Rainbow Salad

Luscious Lemon Olive Oil Dressing over Crunchy Rainbow Salad

 6 servings – about 2 cups each
Vegan, Gluten Free
Printable Recipe
**Ingredient on sale now at Native Sun Natural Foods Market, August 7 -Sept 6, 2013

Ingredients

3 tomatoes, chopped
3 bell peppers (varying colors), seeded and chopped
1 slice red onion, chopped
1 cup chopped red cabbage
3 celery ribs
3 small summer squashes, chopped
1 cup chopped broccoli**
12 oz shelled edamame

Dressing
1/2 olive oil
2 Tbsp coarse ground prepared mustard
1/2 Tbsp agave or local honey
Juice of 2 lemons
2 cloves garlic, minced
1/2 tsp salt
1/4 tsp fresh ground pepper

Directions

1. Mix veggies and edamame in large bowl; mix well.

2. Mix dressing in a medium bowl or Magic Bullet; mix well and pour over vegetables; toss to coat.

Nutrition Facts
6 Servings
Amount Per Serving 

Calories 278.3
Total Fat 20.1 g
Saturated Fat 2.5 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 13.3 g
Cholesterol 0.0 mg
Sodium 278.6 mg
Potassium 491.5 mg
Total Carbohydrate 18.4 g
Dietary Fiber 3.5 g
Sugars 6.0 g
Protein 9.0 g

Vitamin A 22.2 %
Vitamin B-12 0.0 %
Vitamin B-6 17.4 %
Vitamin C 119.4 %
Vitamin D 0.0 %
Vitamin E 15.7 %
Calcium 9.3 %
Copper 6.0 %
Folate 13.1 %
Iron 10.9 %
Magnesium 7.0 %
Manganese 15.1 %
Niacin 5.0 %
Pantothenic Acid 4.0 %
Phosphorus 6.3 %
Riboflavin 9.0 %
Selenium 2.0 %
Thiamin 7.5 %
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.

May 012013
 

The moment one learns the joy of cooking is the moment things get interesting.

A whole world opens up. Recipes, cookbooks, classes, TV shows and food blogs.

It can be a bit overwhelming to the point that there are so many recipes you would like to create you ask, what will I create next? How do I choose?

And then someone makes a suggestion that sounds so amazing you just have to make that next.

Thank you Vivian.

Vivian's Rockin Root Veggie Salad

Vivian’s Rockin’ Root Veggie Salad

My friend Vivian from KyV farm created this deliciously simple recipe to use up any radishes, root veggies, fresh herbs and any hearty greens that can stand up to hanging out in some marinade.

I officially dubbed it Vivian’s Rockin’ Raw Root Veggie Salad.

Vivian's Rockin Root Veggie Salad

Vivian’s Rockin’ Root Veggie Salad

Make this basic marinated salad up once and eat 1000 different variations all week!

Add cooked beans and grains, raw nuts, dried fruit, fresh fruit, roasted tofu….

Stuff tacos with it or eat it as a side!

Vivian's Rockin Root Veggie Salad

Vivian’s Rockin’ Root Veggie Salad

Once you try it I think you will agree – it’s an awesome way to eat raw root veggies!

Vivian's Rockin Raw Root Veggie Salad

Vivian’s Rockin Raw Root Veggie Salad

 Vivian’s Rockin’ Raw Root Veggie Salad

Vegan, Gluten Free
Printable Recipe
Vegetables from KyV Farm

Ingredients

1 watermelon radish
1 golden beet (or any beet but it will color everything red)
4 large carrots (or about 3 cups)
1 small head red cabbage
1 green onion top
2 small green garlic (or 1 clove fresh garlic)
3 broccoli stems
Handful cilantro
Coarse sea salt and fresh ground pepper, to taste

Dressing
1/4 cup olive oil
3 Tbsp red wine vinegar (or balsamic vinegar)
2 tsp mustard
2 tsp agave (or honey)

Directions

1. Chop all ingredients or place in food processor to chop.

2. Whisk dressing ingredients and pour over salad mixture.

**No nutrition info since serving size may vary widely.

Mar 212013
 

Two days ago I clicked on a photo and my mouth started watering.

Over carrots.

Roasted Carrots with Lentils and Sunflower Seeds

Roasted Carrots with Lentils and Sunflower Seeds

I was visiting one of my usual favorite blogger’s site, Eat’s Well with Others, and came across a roasted carrot recipe with walnuts.  Of course I LOVE walnuts but my daughter is very allergic to them so I needed an alternative.

Roasted Carrots with Lentils and Sunflower Seeds

Roasted Carrots with Lentils and Sunflower Seeds

I had sunflower seeds and dates on hand so I decided to add those instead.

Garlic
Cumin
Carrots
Olive oil
Sunflower Seeds
Dates

Doesn’t that sound good?

This dish is so satisfying – a bit of coarse sea salt and sweet agave pump up the volume when paired with the aromatic cumin. I used canned lentils here for time’s sake but please feel free to cook your own if you have time! Want some more recipes? My friend Janet at Taste Space is the queen of lentils, grains and gorgeous whole food dishes and my friend Cara has tons of delicious carrot recipes at Caras Cravings!

What is so great about lentils is that they have TONS of belly filling fiber that also stabilizes blood sugar for very little calories and fat. Excellent diet food? I say yes! Now imagine if you sprinkled a little Mila on top….like I did.  Now it’s a SUPER food!

These gorgeous carrots are from KyV Farm - Support local farms!

Roasted Carrots with Lentils and Sunflower Seeds

Roasted Carrots with Lentils and Sunflower Seeds

Roasted Carrots with Lentils and Sunflower Seeds

Altered from Eats Well with Others
Serves about 6 3/4-cup servings
Vegan, Gluten Free
Printable Recipe
**Fresh seasonal ingredients from KyV Farm

Ingredients

Dressing 
1 clove crushed and minced garlic
1/4 tsp coarse sea salt
1 Tbsp apple cider vinegar
1/4 tsp ground cumin
1 Tbsp extra virgin olive oil

Carrots and Lentils
2 lbs fresh organic baby carrots** (or large carrots can be chopped for shorter cook time of about 25 minutes.)
3 garlic cloves, crushed and chopped
2 tsp cumin seeds
1 Tbsp heat stable oil such as avocado oil or vegetable oil
1/2 tsp coarse sea salt
1 15oz can lentils, rinsed and drained (if you have home cooked here, even better)
3/4 cup toasted and lightly salted sunflower seeds
3 medjool dates, pitted and chopped

Directions

1. Preheat oven to 400F. Mix carrots, garlic, cumin seeds and oil in a baking dish.  Cover and bake for 20 minutes, stir and uncover for an additional 20 minutes or until carrots are fork tender.

2. Meanwhile, mix the dressing ingredients.  Add lentils to cooked carrots, pour dressing and top with dates and sunflower seeds; toss to mix.

Nutrition Facts
6 Servings
Amount Per Serving 

Calories 240.5
Total Fat 10.3 g
Saturated Fat 1.0 g
Polyunsaturated Fat 4.7 g
Monounsaturated Fat 4.1 g
Cholesterol 0.0 mg
Sodium 439.8 mg
Potassium 791.3 mg
Total Carbohydrate 33.6 g
Dietary Fiber 8.6 g
Sugars 15.2 g
Protein 6.9 g

Vitamin A 364.2 %
Vitamin B-6 21.0 %
Vitamin C 17.5 %
Vitamin E 34.1 %
Calcium 7.7 %
Copper 20.0 %
Folate 28.9 %
Iron 11.8 %
Magnesium 12.7 %
Manganese 34.6 %
Niacin 14.0 %
Pantothenic Acid 15.0 %
Phosphorus 24.7 %
Riboflavin 8.8 %
Selenium 14.3 %
Thiamin 11.9 %
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 092013
 

A reflection on the importance of treating with food instead of medicine…….

KyV Farm CSA - Brussels, Broccoli, Carrots and Tomato

CSA – Brussels, Broccoli, Carrots and Tomato

By now we have all figured out that the world didn’t end in December because we are all still here. But all that talk about the world ending got people talking. What if…..

Story in In-Style this month - Sandra Lee lived through the Super Storm

Story in In-Style this month – Sandra Lee lived through the Super Storm

There WAS an emergency - a flu pandemic, a hurricane, terrorist attack, nuclear bomb….

Tofu Stir Fry

Tofu Stir Fry

I’ll share a little known fact about me – I graduated with a sociology degree so I love the study of people and especially what would happen in an extreme disaster. I just finished a thought provoking book called One Second After by William R Forstchen. The setting is in North Carolina and the US is struck by an EMP, or electro magnetic pulse – this documented scenario can happen from a solar flare, but in this case, a nuclear device was detonated in the atmosphere high above the US – so there is no risk of radiation, but it fries all electronics and computers. In the book, the main character, John, is simply going about his day when he hears his daughter’s CD player stop playing music and the fan slowly stops turning. That is it. Next they realize the noise from the highway has stopped. All electronics with computer chips stop working. This sounds not too bad right?

Think about this. No one knows what happened because all communication is cut off.  Everyone was waiting to find out what happened and what to do.  If this happened – phones and radios don’t work so there is no communication, ATMs and banks are useless, cars stop working, pace makers stop, back-up generators and the computers at drug stores and super markets are dead and there is no way to truck the food, medicine and supplies that communities now rely on for daily deliveries. The people stranded on the highway, just driving through the area don’t know what is going on. Many of them need medications and food so they must walk into the nearest town – there are people that are so out of shape and unhealthy, they CAN’T walk for miles, some that make it to the pharmacy can’t get their meds because there is no access to the money on their check cards or their records.

For anyone on pharmaceuticals such as statins or other heart medication that could have been considerably helped through diet and exercise – in the book, they don’t make it. They can’t get access to the medications that they would normally simply buy when they needed it. People get cuts or ear infections – there are no antibiotics, so these minor injuries result in catastrophic infections. Any meds that needed to be refrigerated also degrade such as anyone with insulin dependence. How long could this loss of electronics affect us? Months or even years.

Also, consider this. In the past most humans had skills and trades. They were carpenters, farmers, seamstresses and blacksmiths….they had something they could barter with. Maybe some wool in exchange for food. Clothing in exchange for some tools.

How many of us in the US can grow our own food now? (Francisco and Vivian at my CSA, KYV Farm would have LOTS of new friends.) Sew? Cook? Do carpentry? Many people drive somewhere in our cars, sit all day on computers, drive home, go through the drive through, sit on the couch, watch TV, check facebook etc.  What if we were at work when this happened? Do you have a crisis plan for your, your family and your children if communication is cut off?

Tofu Stir Fry

Tofu Stir Fry

At home, is there anything in your pantry you could eat if you didn’t have access to the grocery store? I’m not talking a package of Doritos. I’m talking FOOD. Rice. Beans. Nut butters. Cans of veggies and fruit. Things that would keep in any disaster and would store without refrigeration. Meats and dairy will not keep (unless you count spam but that isn’t really food, ha!). How about a way to get fresh water? If the electronics stopped working, my well wouldn’t work. How would I get fresh water to drink, bathe and flush the commode?

Lots of Dry Beans

Lots of Dry Beans

I’m not trying to worry or upset you but I am trying to get you to THINK of what you would do in different situations because when I started thinking about it – I realized I’d be in big trouble.   I’m not saying I’m now a Doomsday Prepper but I do have a plan in case of disaster, a bit of extra rice and beans in the pantry, a water bottle used for hiking that filters water, and I called to get an extra bottle of my yellow Lab, Tally’s phenobarbital we use to treat her seizures.  SIMPLE!

Organized Dry Goods - Grains and Beans Etc.Stored in Recycled Glass Containers

Organized Dry Goods – Grains and Beans Etc.Stored in Recycled Glass Containers

What else can you do? Take care of any ailments you can through FOOD instead of medicine.  Start eating healthier and exercising. (I, of course, have to share info about my favorite super-food, Mila. Not only is it shelf stable, you could eat it in a disaster. This whole, raw food is what the Indians of the Copper Canyon ate on their long runs in the book born to run. Especially those of you that are nurses and doctors.  You have skills that are invaluable in daily life – in an emergency you would be even more valuable. You spend your days caring for others, please don’t forget to take care of yourselves!

I’m so thankful that we have found a way to treat my daughter’s horrendous food allergies of wheat, eggs, dairy, peanuts, cod, red 40 and more through a healthy, whole foods diet.  I used to have to get $300 tubes of steroid creams more than MONTHLY.  I’m also thankful that my family doesn’t need heart, cholesterol, blood pressure or anti-depressant medication – we have taken care of what we can by eating healthy and exercising, but my mom has Multiple Sclerosis and uses an injectable drug called Beta Seron.  What would she do in an emergency? Definitely food for thought. Americans tend to take so much for granted, myself included, but I’m becoming more aware.  Water. Food. Medicine. Washing machines. Toilet paper. Dry clothing. Toothpaste. Antibiotics. Vaccines. All these things are trucked in daily – especially in inner cities.

So many disasters already do happen and the populations in those areas would be so much better off with just a LITTLE preparedness; so I implore you to ask yourself….what if?

Just think – if you have some shelf stable tofu and some gardening skills you could make this. No gardening skills? Talk to an organic farmer and see how they do it. EASY, sweet, salty and nutty – my whole family loved this.  I used sun butter because my daughter has lots of food allergies so she could enjoy it as well.  As much as I didn’t feel like cooking when I got home, this was so simple to throw together in about ten minutes!

Tell me – have any preparations been made for an emergency or disaster? What would you do if you didn’t have access to any electronics?

Sweet and Salty Tofu Stir Fry

Sweet and Salty Tofu Stir Fry

Sweet and Salty Broccoli, Carrot and Tofu Stir Fry

Serves 4
Printable Recipe
Vegan, Gluten Free, Oil Free

Ingredients

1 block tofu, pressed
1 head broccoli, chopped (from KyV Farm)
3 carrots, chopped (from KyV Farm)
2 Tbsp Sunflower seed butter (or any nut butter you choose)
2 Tbsp agave
1 Tbsp wheat free Tamari

Optional

Red pepper flakes

Directions

1. Heat 1 Tbsp water in a wok over medium high heat; cube tofu and add, browning on two sides, about three minutes, adding 1 tsp water as needed to prevent sticking; remove from heat and set aside.

2. Heat a second Tbsp water in wok add vegetables; stir constantly until tender crisp, again adding 1 tsp water as needed to prevent sticking; about 3 to 5 minutes.

3. Add tofu back to wok and reduce heat.  Mix sunflower seed butter, agave and tamari in a small bowl; add to tofu mixture and toss to coat; serve with red pepper flakes if desired.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 233.2
Total Fat 11.7 g
Saturated Fat 1.6 g
Polyunsaturated Fat 5.8 g
Monounsaturated Fat 3.6 g
Cholesterol 0.0 mg
Sodium 365.3 mg
Potassium 801.1 mg
Total Carbohydrate 19.0 g

Dietary Fiber 7.3 g
Sugars 5.9 g
Protein 19.0 g
Vitamin A 157.2 %
Vitamin B-12 0.0 %
Vitamin B-6 18.1 %
Vitamin C 241.6 %
Vitamin D 0.0 %
Vitamin E 20.4 %
Calcium 21.1 %
Copper 21.4 %
Folate 36.8 %
Iron 21.6 %
Magnesium 37.7 %
Manganese 75.7 %
Niacin 12.9 %
Pantothenic Acid 10.3 %
Phosphorus 30.6 %
Riboflavin 15.4 %
Selenium 24.8 %
Thiamin 12.4 %
Zinc 15.9 %

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

Dec 062012
 

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

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

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

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

Watermelon Radish and Carrot Top Salad

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

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

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

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

Watermelon Radish and Carrot Top Salad

Watermelon Radish and Carrot Top Salad

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

 

Ingredients

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

Directions

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

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

 

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

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

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

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

May 162012
 
I’ve got some good news and some bad news.
Let’s start with the good news.
If you have sleep problems, lack of energy, elimination and digestion problems, depression, excess weight, joint problems, skin issues and a host of other ailments, I have found something that can help!
Even better, it’s not some pill or potion, shake or powder.  It’s simply a whole raw food.
The bad news is you’re going to be mad that I kept this to myself for over a month.  I waited to tell you guys because after I tried it and loved it within the first week, I researched more and wanted to test it out on my skeptical self to see if eating it really did anything.
I was already eating seeds – ground flax and chia – every morning and never really noticed anything.  I just ate it because I knew it was good for me.
After a month of eating this food, I am so excited. I know this is going to help so many people in so many different ways.  As you may already know, I’m all about promoting health and nutrition – hence all the CSA/farm share events I do.  I volunteer to do that because I LOVE it and I want to make not only my family, but your family healthier too. 
Supporting the small farmer is what it’s all about.  REAL FOOD is what it’s all about.
Have you heard of Mila?
It’s mymost favorite food find yet. I came across it through Megan, my mom’s nurse practitioner at her neurologist.  (My mom has Multiple Sclerosis and is now eating Mila daily!) After talking back and forth about some recipes involving chia, she sent me a sample. After the first week , I liked it so much that I asked her for more info on it and she sent it over to me.  I’m now backing it and have even started a business that revolves around it!
Mila and Weight loss
So what is Mila?
 It’s a special blend of raw seeds that are sliced to make them super easy for your body to suck up all the nutrients.
This seed blend has 2x the potassium of bananas
6x more calcium than milk
More antioxidants then blueberries
2x the fiber of bran flakes
15x more magnesium than broccoli
4x more selenium than flax seed
6x more protein than kidney beans
9x more phosphorous than whole milk
8x more omega 3s than salmon
3x more iron than spinach
Mila is Heart Healthy
Talk about a PERFECT food to get tons of nutrition into our kids. Especially for busy moms like myself.
Mila has perfect nutrition for kids.

I’ve been eating it every morning now for a month and feel amazing – I have better sleep and way better digestion (and all aspects of digestion and elimination).  It also awesome for weight loss, is an anti-inflammatory and is the perfect fuel for workouts.Two of my friends, Sarah and Sandra, sampled it for me this past week had a dramatic increase in energy.

 

It’s got lots of backing from the medical world -
Dr. Bob Arnot, Dr. Gutierrez, Dr. Clement, Dr. Ford, Dr. Lamm are all behind this seed.

In comparison to other grains and the standard chia it wins out, hands down, every time. I did a bunch of research to convince me of this but the reason I’m so confident is that I used myself as the guinea pig. In fact, I had been eating both flax and bulk bin chia daily and never noticed a difference until I began eating this seed blend.

Want to try some for yourself?
Click here.

I am looking for positive people with an entreprenurial spirit to join my team. If this is something you feel you embody, please get in touch with me to dicuss this opportunity.


For more info on these amazing seeds and the business opportunity, please contact me at chefdawn@hotmail.com.

Nutrient Packed Mila Cereal

Serves 1
Vegan, Gluten Free
Ingredients
1 cup kamut puffs, I use Natures Path
1 scoop Mila (2 Tbsp)
2 Tbsp chopped walnuts
2 Tbsp raisins
1 cup unsweet vanilla almond milk

Optional
Fresh berries

Directions
1. Mix all the ingredients in bowl.
Nutrition Information
1 bowl
Amount Per Serving
Calories 274.6
Total Fat 12.3 g
Saturated Fat 0.5 g
Polyunsaturated Fat 6.7 g
Monounsaturated Fat 0.7 g
Cholesterol 0.0 mg
Sodium 181.2 mg
Potassium 522.3 mg
Total Carbohydrate 34.4 g
Dietary Fiber 12.6 g
Sugars 5.6 g
Protein 8.0 g
Vitamin A 12.50%
Vitamin B-12 0.00%
Vitamin B-6 5.20%
Vitamin C 33.90%
Vitamin D 25.00%
Vitamin E 53.90%
Calcium 23.50%
Copper 12.40%
Folate 8.00%
Iron 14.50%
Magnesium 22.30%
Manganese 60.70%
Niacin 2.60%
Pantothenic Acid     2.20%
Phosphorus     20.00%
Riboflavin 2.80%
Selenium 1.20%
Thiamin 4.10%
Zinc 3.00%
*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



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.
Apr 252012
 
Welcome back to Wine Down Wednesday where I review a vegan dish paired with two different wines from Broadbent Selections.

For an ideal pairing we look at wines that compliment the flavors of the Roasted Moroccan Carrot dish; cinnamon, coriander and cumin.

The wines chosen to pair are
Weinert Carrascal (2007), Argentina and
Spy Valley Sauvignon Blanc (2011), New Zealand.
The Dish
At the recent Tour de Farm I picked up a gorgeous bunch of carrots, sweet onions and a few bags of potatoes - when I got home Moroccan flavors came to mind.  It would be perfect with the variety of veggies and the mixture of spices; cinnamon, coriander and cumin to compliment the natural sweetness of the carrots.  Outside there is parsley growing in my herb garden and I had some tofu and raisins on hand to round out a perfect meal.

Details about the wine.
Spy Valley Sauvignon Blanc (2011), New Zealand
Spy Valley is crafted by the Johnson Estate, a family owned winery located in Marlborough, New Zealand.  It is one of the youngest wineries I have reviewed – founded in 1993.  Overlooking the vines are two huge, white domes - a facility that gathers information on satellite communications for the US and New Zealand - hence the name, Spy Valley.

Both the wines and vineyard are certified sustainable by the New Zealand Winegrowers Sustainable Wine Growing Program which is audited each year.   Most of the Sauvignon Blanc is grown on beautiful, sunny river terraces along the Omaka River and the grapes are fermented in steel barrels.

 Weinert Carrascal (2007), Argentina
Weinert’s first vintage was made in 1977 and the Carrascal is a blend of Malbec, Merlot and Cabernet Sauvignon and is fermented in an underground cellar in oak French casks. The name, Carrascal, comes from the place in Mendoza where many of the wineries came together to bottle their wine in clay amphora factories.

Here is the rating info.

Categories

Category #1 – How well my dish turned out.
Category #2 – How well I like the wine.
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 – The Dish

Rating of YUM. I was so pleased with how this dish turned out. Moroccan food has lots of fragrant aromatics, a melody of flavors that has good balance, with no spice overpowering the others. The result is spicy, sweet and satisfying even without a lot of fat. Roasting the vegetables imparts a touch of caramelization on the outside and for anyone new to tofu this is a perfect dish to start with – the spices coat the tofu well and the outside turns a touch crispy. I can’t wait to try this again with new vegetable variations.

Category #2 – The Wines


Sauvignon Blanc, Rating of YUM. Apricot and tropical flavors, tangerine/citrus and a sweet grassy/herb-y taste. A touch sweet, it would be great for a steamy night in Morocco (or Florida).


Carrascal, Rating of Nice. Spice, coffee, deep plum, raspberry/raisin. Bold with a nice smooth finish.

Category # 3 – The Pairing


Sauvignon Blank Rating of YUM. Going back to that steamy night in Morocco-I can picture myself sipping this wine and eating this piquant dish while sitting on a decorative pillow on the floor with lots of rich fabrics draped around. Ok back to reality.


Red Rating of YUM. The red intensified the mixture of spices and the sweet raisins. It complimented the dish well and made it shine. It was a bit richer than I have been drinking lately but if you like a bold but well balanced red this will be perfect.

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 (please call first to ensure they have the wine in stock) and anyone outside the Greater Jacksonville area can contact E-MAIL: info@broadbent.com
PHONE: US +1 415-931-1725. 

Roasted Moroccan Carrots and Tofu

Inspired by Cooking Light, Roasted Moroccan Spiced Grapes and Chicken, April 2012
Serves 4
Vegan, Gluten Free, Dairy Free

Ingredients

1 large onion, chopped
1 bunch (about 6 medium) carrots, chopped (I used KYV Farm)
2 small potatoes, chopped (KYV Farm)
1 block tofu, pressed and cut into cubes

Seasoning (get this ready first)
1 Tbsp olive oil
3/4 tsp each salt, black pepper, ground cumin, ground coriander
1/4 tsp cinnamon
1/8 tsp red pepper


Garnish
1/3 cup fresh parsley
1/4 cup raisins

Directions

1. Preheat baking dish in oven to 450F. 

2. In a medium bowl mix seasoning mix with a whisk.  Add onion, carrot and tofu; toss to coat.

3. Remove heated dish from oven and spray with cooking spray; spoon carrot mixture over evenly.  Bake 45 minutes or until veggies are browned and tender; tossing halfway through.
4. Divide mixture over four plates, top with raisins and fresh parsley.



Nutrition Facts
4 Servings
Amount Per Serving


Calories 247.2
Total Fat 11.2 g
Saturated Fat 1.6 g
Polyunsaturated Fat 4.5 g
Monounsaturated Fat 4.3 g
Cholesterol 0.0 mg
Sodium 521.7 mg
Potassium 1,024.4 mg
Total Carbohydrate 39.0 g
Dietary Fiber 8.2 g
Sugars 10.3 g
Protein 16.5 g


Vitamin A 230.7 %
Vitamin B-12 0.0 %
Vitamin B-6 26.4 %
Vitamin C 52.5 %
Vitamin D 0.0 %
Vitamin E 5.3 %
Calcium 62.8 %
Copper 25.8 %
Folate 17.3 %
Iron 23.7 %
Magnesium 23.2 %
Manganese 68.7 %
Niacin 11.7 %
Pantothenic Acid 6.7 %
Phosphorus 26.7 %
Riboflavin 11.2 %
Selenium 21.6 %
Thiamin 19.8 %
Zinc 13.2 %


*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 282012
 
Welcome back to Wine Down Wednesday where I will review a vegan dish paired with two different wines.
To pair wines with a meatless dish we must look at the spices and main flavors of the recipe.
For the spring rolls we look for a wine that would pair well with the following ingredients -
Fresh mint leaves, fresh cilantro, fish sauce, fresh lime juice and garlic.

The wines chosen to pair – LOUIS Dry Riesling 2010, ( Rheinhessen, Germany) and ARESTI Estate Carmenere 2010, ( Curico, Chile)

So far my favorite part about doing these wine pairings is learning more about the wines.  I tend to find a few and stick with them, but this exercise is getting me to branch out and learn more about the wine makers, varietals and background of each winery, which gives each wine more depth in my mind.

Louis Guntrum Winery was originally established in 1648 and was taken over by Louis Konstantin Guntrum – the 11th generation of wine makers.
During World War II, the family winery and mansion was occupied by US General Patton as he was crossing the Rhein river right in front of their estate.
The winery is located in Rheinhessen, Germany where the grapes reside in a cool climate that gets approximately 1800 hours of sunshine a year and has been certified as a sustainable winery by the German Agricultural Society.  The wine itself is actually called Niersteiner Oelberg Riesling Spatlese Trocken but they figured it was an easier sell as LOUIS Dry Riesling.  I would agree with that.

ARESTI Estate Carmenere 2010, ( Curico, Chile)
Aresti wine is a family owned business that was founded in 1951 and is run by three generations of the Aresti family – they grow over 1000 acres of vineyards. The award winning labels feature a panting called “Harvest at the Bellavista Hacienda” that depict part of the Aresti winery history.

 The grapes are grown in Curaco, the second largest wine producing valley in Chile.  It has a Mediterranean climate with a dry season that lasts about five months. Chilean Carmenere grapes were initially thought to be merlot as the leaves are very similar; however, they are actually a later ripening variety of Bordeaux.Fresh Spring Rolls

When my husband and I were first married and built our first house I had lots of wine and cheese parties. Almost one Friday night a month I would turn on the white lights lining the patio, put Michael Bublé on the CD player turned just a hair too loud, pop open a few varieties of interesting wine from the Wine Warehouse and make an appetizer. Fresh spring rolls were one of my first ever “gourmet” appetizers – I was very proud of myself. It was a Cooking Light recipe and I followed every ingredient to the letter. They were delicious, but I’m glad that now I’m much more comfortable producing my own creations, many times even more delicious than the original.
I hadn’t made fresh spring rolls in a while and I was inspired by all the spring rolls on my friend’s blog, Amanda at the Grains of Paradise. I decided create some simple ones with some creamy avocado and add the super fresh factor from cilantro and mint. I did sauces two ways, one with a fish sauce and the other with a simple mixture of sriracha and agave. I tried adding several different ingredients to the sriracha sauce but the simple two ingredient mixture was sweet and spicy perfection. I’ve been putting it on everything – salads, in soups and on sandwiches.
Sauces Two Ways
Rice Wrapper Tip: Wrapping the rolls can be daunting but once you get a few under your belt you’ll be an old pro. If you have never done this before, take a plate with raised edges and add a bit of water. Take the rice paper sheet, soak it for a few moments in warm water until it just becomes pliable and place it on the plate. The water will make it so the paper doesn’t stick and rip. Gently place your fillings, not in the center, but just a bit towards you. Fold the edges over and then roll.

Categories
Category #1 – How well my dish turned out.
Category #2 – How well I like the wine.
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 – The Dish
Rating of Damn That’s Good.  I’m all about the bright flavors of lime, cilantro and mint and the buttery texture of the avocado.  I couldn’t decide which sauce was better. I love the spicy sweetness of the sriracha-agave mixture, but the fish sauce and peanuts with that hint of saltiness gave the rolls a whole new dimension of flavor.  These are perfect for the start of summer.

Category #2 – The Wines

Louis Dry Riesling

Riesling -Rating of Damn that’s Good
On first taste I thought melon.  I liked the smooth, silky texture and, though this is a dry wine, it had that hint of sweetness from a bit of residual sugar. Once it opened up I tasted pineapple and apricot.  

ARESTI Estate Carmenere 2010

Carmenere – Rating of Damn that’s Good
This wine has a slightly woody flavor; I thought of cedar. I enjoyed this a bit cooler out of my wine fridge - very drinkable with light body.

Category #3 – The Pairing
Rating of DTG for both.  Since I tend to lean towards white wines lately I was surprised how much I liked the Carmenere with this dish.  It really intensified the taste of cilantro.  The Riesling added to the sweetness of the agave in the sriracha sauce and brought down the heat.

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.

Fresh Avocado Spring Rolls and Dipping Sauces Two Ways

Serves 8
Vegan, Gluten Free, Dairy Free
(**Asian Dipping Sauce is not Vegan)
Ingredients

Rice Wrappers
8 Rice wrappers
Handful each, fresh cilantro and mint
3 carrots, cut into matchsticks
2 seedless cucumbers, cut into matchsticks
3 green onions, sliced thinly lengthwise
1 avocado, sliced
2 limes, quartered 

Sweet Sriracha Sauce
3 Tbsp Sriracha (hot chili sauce)
1/2 Tbsp agave 

Asian Dipping Sauce
1/4 chopped peanuts
1 to 11/2 Tbsp fish sauce
Juice 1 lime
1 clove garlic, minced
2 Tbsp agave
1 tsp sriracha
1/4 cup water 

Directions
1. Pour hot water into a large bowl – large enough to fit a rice wrapper laid flat.  Soak the first rice wrapper in hot water and place on a large dish with a bit of water in the bottom (this will keep the rice wrapper from sticking and ripping).  Spread out the edges of the rice wrapper if they have folded.  Top with a small amount of cilantro, mint, carrots, cucumber, green onion, a slice of avocado and a squeeze of lime.  Fold the edges in and then roll tightly into a tube.  Slice in half.  Repeat 7 more times.
2. Mix the ingredients of each sauce in two different bowls.  Serve each roll with two sauce cups for a taste of each sauce.
Nutrition Facts
8 Servings
Amount Per Serving

Calories 155.2
Total Fat 6.3 g
Saturated Fat 1.1 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.2 g
Cholesterol 0.0 mg
Sodium 304.6 mg
Potassium 429.7 mg
Total Carbohydrate 37.4 g
Dietary Fiber 4.7 g
Sugars 5.1 g
Protein 5.9 g

Vitamin A 54.4 %
Vitamin B-12 0.2 %
Vitamin B-6 8.3 %
Vitamin C 25.3 %
Vitamin D 0.0 %
Vitamin E 3.0 %
Calcium 4.4 %
Copper 11.2 %
Folate 12.1 %
Iron 6.9 %
Magnesium 9.8 %
Manganese 17.3 %
Niacin 7.0 %
Pantothenic Acid 6.7 %
Phosphorus 7.0 %
Riboflavin 4.4 %
Selenium 1.2 %
Thiamin 5.4 %
Zinc 4.4 %

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