Dec 232013
 
Pineapple Upside Down Cake Casserole

This Golden Pineapple Upside Down Cake Casserole is a deliciously wintery use for this summertime fruit ~ reminiscent of the caramelized pineapple flavor of an upside down cake but with a hint of savory onion.

Pineapple Upside Down Cake Casserole

Pineapple Upside Down Cake Casserole

Wait. Onions in pineapple upside down cake? Yes! They cook down and caramelize to a lovely sweetness that adds that hmm factor.  If you don’t like the pink hue, choose a sweet vidalia onion.

Pineapple Upside Down Cake Casserole

Pineapple Upside Down Cake Casserole

Why is this such a great dish to bring for a winter pot luck? Because pineapple is PACKED with Vitamin C.
Vitamin C protects the body against free radicals that can damage healthy cells and can give the immune system a nice boost.

So let’s think, do we know anyone with a cold this time of year?  Ha! Even people that don’t normally get sick are coming down with this or that. Forget the chicken soup – bring this casserole!

Golden Pineapple Upside Down Cake Casserole

Golden Pineapple Upside Down Cake Casserole

Golden Pineapple Upside Down Casserole

Serves 6
Vegan, Gluten Free Version
Printable Recipe 

Ingredients

1 fresh pineapple, peeled and chopped finely
2 Tbsp flour or gluten free flour
1/4 of a red onion, chopped
1/4 tsp salt
2 Tbsp organic agave (or local honey)
1 Tbsp coconut oil, melted
8 organic golden round crackers, crushed (for gluten free use GF breadcrumb or GF crackers)

Directions

1. Preheat oven to 350F. Mix pineapple, flour, onion, salt and agave or honey in a medium mixing bowl; spoon into a casserole dish prepared with coconut oil; bake 30 minutes; broil 5 minutes or until just browned to caramelize pineapple and onion.

2. Meanwhile mix crackers and coconut oil; spoon evenly over pineapple mixture; bake an additional 10 minutes or until crackers begin to brown.

Nutrition Facts
6 Servings
Amount Per Serving 

Calories 73.7
Total Fat 1.1 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 122.9 mg
Potassium 95.3 mg
Total Carbohydrate 17.0 g
Dietary Fiber 1.3 g
Sugars 11.2 g
Protein 0.8 g

Vitamin A 0.4 %
Vitamin B-12 0.0 %
Vitamin B-6 3.6 %
Vitamin C 20.5 %
Vitamin D 0.0 %
Vitamin E 0.4 %
Calcium 1.0 %
Copper 4.5 %
Folate 2.3 %
Iron 2.4 %
Magnesium 2.8 %
Manganese 65.2 %
Niacin 1.7 %
Pantothenic Acid 1.3 %
Phosphorus 0.7 %
Riboflavin 1.8 %
Selenium 0.7 %
Thiamin 4.9 %
Zinc 0.5 %

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

Jan 212013
 

This recipe is gonna blow your mind.

Cheesy and Creamy Mushroom and Spinach Alfredo Lasagna

Cheesy and Creamy Mushroom and Spinach Alfredo Lasagna

Oh so cheesy and creamy and SUPER decadent.

Cheesy and Creamy Mushroom and Spinach Alfredo Lasagna

Cheesy and Creamy Mushroom and Spinach Alfredo Lasagna

Not only is this dish easy – using the short cut of Victoria Vegan Alfredo sauce with a base of cashews instead of cream – it is healthy with zero cholesterol, vegan and gluten free.

For anyone who says meatless is tasteless, make this up and bring it to them. I guarantee they will be eating their words!

VV

I confess that when I made this recipe and tasted it, I felt so guilty – here I am trying to eat lighter and enjoying a large slab of creamy, cheesy, mouth watering lasagna!  Then I calculated the calories and fat….under 250 calories and only 2.5 grams saturated fat and poof! No more guilt.

This basic recipe can have any veggie subbed for the mushrooms and spinach that you have on hand so feel free to get a little crazy!

Creamy and Cheesy Mushroom and Spinach Alfredo Lasagna

Creamy and Cheesy Mushroom and Spinach Alfredo Lasagna

Cheesy and Creamy Mushroom and Spinach Alfredo Lasagna

Serves 6
Vegan, Gluten Free
Printable Recipe

Ingredients

5oz Brown Rice Pasta Lasagna Noodles, Tinkyada
1 Tbsp oil
1 onion, chopped
1 ½ pkgs (15oz) frozen organic mushrooms
½ pkg (5oz) frozen organic spinach
1 Tbsp wheat free Tamari
1 jar Victoria Vegan Roasted Pepper Alfredo Sauce
½ cup non-dairy cheese, Daiya

Directions 

1. Preheat oven 350F. Cook noodles to package directions and set aside.

2. Heat 1 Tbsp oil in pot pasta was cooked in; add onion, cook 5 minutes; add mushrooms, spinach and tamari; cook until softened and well combined; about 5 to 7 minutes.

3. Layer in a 9×9 baking dish, ¼ cup sauce, row of lasagna noodles, ½ mushroom mixture; repeat. Top with a third row of noodles, the last of the Alfredo sauce and ½ cup cheese. Cover and bake 45 minutes or until warm and bubbly.

Step by Step Lasagna Layering

Step by Step Lasagna Layering

Estimated Nutrition Info
6 Servings
Amount Per Serving

Calories 243
Total Fat 10 g
Saturated Fat 2.5 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.7 g
Cholesterol 0.0 mg
Sodium 739 mg
Potassium 354.2 mg
Total Carbohydrate 30 g
Dietary Fiber 4.5 g
Sugars 3.9 g
Protein 7.9 g

Vitamin A 28.5 %
Vitamin B-12 0.5 %
Vitamin B-6 6.8 %
Vitamin C 8.6 %
Vitamin D 13.5 %
Vitamin E 1.9 %
Calcium 3.3 %
Copper 13.3 %
Folate 8.8 %
Iron 5.9 %
Magnesium 5.5 %
Manganese 12.3 %
Niacin 21.1 %
Pantothenic Acid 11.1 %
Phosphorus 7.9 %
Riboflavin 19.6 %
Selenium 9.6 %
Thiamin 12.0 %

Zinc 3.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Enjoy my Outrageously Cheesy and Creamy Mushroom and Spinach Alfredo Lasagna (Healthy and Naturally Vegan and Gluten Free)!

Dec 182012
 

If you are looking for an easy, light and super flavorful casserole you have found your recipe.
This unexpected, savory sauce can be made the night before, and the casserole then thrown together in about five minutes if you are tight on time.
Garlic, tamari, agave and tahini are what make this casserole interesting and unique – an aromatic, salty and sweet medley. Who would expect some Asian flair in a dish like this?

I love this rustic fork for my Savory Broccoli Hash

Because this is not an overly saucy casserole, this works GREAT for breakfast with some fresh, organic tomatoes and if you eat eggs, it would be the perfect accompaniment to a scramble. What a perfect way to get veggies into your diet!

My 4 year old daughter LOVED this recipe. She ate every bite and said her favorite part was the hash brown potatoes. Score!

Savory Broccoli Hash

Savory Broccoli Hash Brown Casserole

Serves 4-6 (How hungry are you?)
Vegan, Gluten Free
Printable Recipe
**Ingredients on sale now at Native Sun Natural Food Stores

Ingredients

Sauce
2 Tbsp organic extra virgin olive oil
2 cloves garlic, minced
¼ tsp each garlic, onion powder, dried ground mustard
1 Tbsp tahini (sesame paste or any nut butter will do)
1 tsp organic apple cider vinegar
1 Tbsp raw agave (or local honey for non-vegan)
1 Tbsp organic tamari (wheat free)
¼ tsp salt

Casserole
1 head broccoli, chopped**
1 pkg Cascadian farms frozen hash browns**
1/2 block organic tofu, pressed and cubed (or any cooked protein of choice)
Organic cooking spray

Directions

1. Preheat oven to 400F.  Mix the sauce ingredients in a medium bowl. Stir in chopped broccoli and tofu.  Spray a 8×8 baking dish with cooking spray.  Spoon broccoli/tofu mixture into baking dish; top with hash browns.  Sprinkle with additional salt and garlic powder if desired; spray with cooking spray and cover with foil.

2. Place in oven for 30 minutes; remove cover and set broiler to high; broil about 5 minutes or until the top is brown and crispy.

Nutrition Facts
6 Servings
Amount Per Serving 

Calories 161.3
Total Fat 8.6 g
Saturated Fat 1.2 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 4.4 g
Cholesterol 0.0 mg
Sodium 301.7 mg
Potassium 619.2 mg
Total Carbohydrate 15.7 g
Dietary Fiber 4.3 g
Sugars 1.7 g
Protein 8.7 g

Vitamin A 31.4 %
Vitamin B-12 0.0 %
Vitamin B-6 14.2 %
Vitamin C 173.8 %
Vitamin D 0.0 %
Vitamin E 11.5 %
Calcium 10.7 %
Copper 11.3 %
Folate 23.5 %
Iron 12.4 %
Magnesium 16.8 %
Manganese 36.5 %
Niacin 7.9 %
Pantothenic Acid 7.3 %
Phosphorus 18.2 %
Riboflavin 9.9 %
Selenium 11.1 %
Thiamin 10.5 %
Zinc 7.6 %

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

Oct 222012
 

Upside Down Lentil Pot Pie

So last Wednesday night I picked my daughter up, got home and had to make dinner. My hubby was still at work and I did not feel like cooking. I walked to my pantry. Nothing. Walked to my fridge. Nothing.  Opened the freezer.  Pie crusts!  Ok so what could I make with pie crust that involved zero pre-cooking.

Ha! Soup of course! And what better soup to use than Amy’s Kitchen Lentil Soup?  I didn’t even get a bowl out; I mixed the three ingredients right in the pie crust – no seasoning necessary.  The soup added plenty of flavor.

I remember the days when I would use a can of Cream of Mushroom soup to make different dishes ….until I read the ingredients. What do you want to bet that most of this soup has genetically modified ingredients?  

WATER, MUSHROOMS, MODIFIED FOOD STARCH, WHEAT FLOUR, VEGETABLE OIL (CORN, COTTONSEED, CANOLA AND/OR SOYBEAN), SUGAR, SOY PROTEIN CONCENTRATE, CREAM (MILK), CONTAINS LESS THAN 1 % OF: LOWER SODIUM NATURAL SEA SALT, POTASSIUM CHLORIDE, SALT, CALCIUM CARBONATE, DEXTROSE, DISODIUM INOSINATE, DISODIUM GUANYLATE, SPICE EXTRACT, MALTODEXTRIN, FLAVORING, DEHYDRATED GARLIC, MUSHROOM POWDER.

Here is what is in the Amy’s Kitchen:

Ingredients : No Trans Fat/No Added MSG/No Preservatives (Vegan) Filtered water, organic lentils, organic celery, organic carrots, organic onions, organic potatoes, organic extra virgin olive oil, sea salt, spices*.*100% pure herbs & spices (no hidden ingredients)

We can actually read the ingredients – Lentils. Celery. Carrots…..
None of us are going to go to their pantry and grab some modified food starch, maltodextrin or  disodium inosinate.

Remember that if you aren’t using fresh in a recipe – be sure to read the ingredients.

Upside Down Lentil Pot Pie

I will admit that did not have high hopes for this recipe and was not even going to record it – but when it come out of the oven, with the seasoned lentils in a flavorful pie crust my little ugly duckling became a swan. I had to take a few photos to save this one for later, and in fact, I’m marking this one as a “favorite”.

Bookmark this recipe for the next time someone tells you it is too difficult to eat vegetarian or vegan and it is too much work to prepare dinner so they just went to the drive through.

Upside Down Lentil Pot Pie

Upside Down Lentil Pot Pie 

Serves 6
Vegan
Printable Recipe
**Items on sale now at Native Sun Natural Foods Market Oct 7 to Nov 6, 2012

Ingredients

1 frozen whole wheat pie crust Wholly Wholesome)
1 can fire roasted diced tomatoes, drained (Muir Glen)**
1 cup cooked black beans, rinsed and drained (Tree of Life)**
1 can Amy’s Kitchen Lentil Soup

Directions

1. Preheat oven to 375F. Pour tomatoes, beans and lentil soup into frozen pie crust; stir and bake 25 to 30 minutes or until heated through.

Nutrition Facts
6 Servings
Amount Per Serving

Calories 228.7
Total Fat 9.8 g
Saturated Fat 4.2 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 480.3 mg
Potassium 276.8 mg
Total Carbohydrate 27.5 g
Dietary Fiber 7.3 g
Sugars 4.5 g
Protein 8.0 g

Vitamin A 18.4 %
Vitamin B-6 1.0 %
Vitamin C 20.0 %
Calcium 3.1 %
Copper 6.3 %
Folate 10.7 %
Iron 10.3 %
Magnesium 5.0 %
Manganese 6.4 %
Niacin 0.7 %
Pantothenic Acid 0.7 %
Phosphorus 4.0 %
Riboflavin 1.0 %
Selenium 0.5 %
Thiamin 4.7 %
Zinc 2.1 %

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

Aug 192012
 

Easy Mexican Mila Tortilla Bake

Easy Mexican Mila Tortilla Bake

 

Friday night was my second wine and Mila soirée.
We laughed, we talked nutrition, we drank and we ate dishes made with Mila.

All is quiet after work – waiting for my friends to arrive!
 
What is Mila?
(Those of you that follow me regularly already know but for those of you that are new, here is the info.)
 
Mila is an organically grown, non-genetically modified blend of chia seed that is cold pressed and sliced to make it more bio-available. 
 
It is RAW, GLUTEN FREE, AND VEGAN, perfect for cooking and baking.
 
It is super high in OMEGA 3s – equal to 6 to 10 fish oil pills per serving.  
 
A single serving also has FIVE GRAMS OF FIBER, more antioxidants than blueberries, more iron than spinach and many more benefits.
 
This little seed has anti-inflammatory properties, is excellent for brain function, energy, elimination, sleep and the best part?  It’s a FOOD!
 
My friend Jodi and my mom Diane.
We discussed the fact that Mila is a FOOD, not a pill, supplement, shake, powder or bar. It does more than just anti-aging or help you lose weight – it offers so much more! The nutrition of this food is amazing; it has 3000mg Omega 3s, antioxidants, 5 grams of fiber and only 70 calories. It will absorb many times its weight in liquid to help you feel full as well as offer tons of plant based vitamins and phytonutrients. Many shakes and pill supplements state that they have more nutrients than ten oranges, three pounds of kale, a whole salmon – blah, blah, blah.  When it comes down to it, your body is going to recognize the nutrients in an actual food much faster than a man made pill, shake or smoothie.
 
Let food be thy medicine and medicine be thy food. — Hippocrates, father of medicine, 431 B.C.
 
Da Food

I also love the fact that Mila can be used as an egg replacer for baked goods – which is awesome because my daughter is allergic to eggs.  Instead of using a powdered egg substitute, this is a great way to both bind and add all the benefits I listed above.

Lots o’ Glorious Wine

I made my world famous seven layer dip – with Mila mixed into the black beans.

Vegan 7 Layer Dip with Mila and Cashew Sour Cream

These cookies were baked with Mila – super soft and chewy.

Oatmeal, Raisin and Almond Cookies made with Mila

My mom brought a strawberry spinach salad with a red wine and Mila vinaigrette.

Strawberry Spinach Salad with Red Wine and  Mila Vinaigrette

Jodi contributed a cheesy rice with Mila.

Cheesy Rice with Mila

A great time was had by all! A special thanks to my mentor Rachel, Megan who shared the first bag of Mila with me, my fabulous team members, Diane, Jodi, Suzanne, Chris and a long distance hug to Cara, thanks to those who stopped by and congratulations to my friend Jen who is the newest member of the team!!

Some of the fabulous ladies.
Mom enjoying her glass of wine.
 
Finally, the grand finale, my Mexican style tortilla bake - a super easy version of a lasagna. This versatile dish can be made vegan and gluten free or made with any regular tortillas you like, and any shredded cheese you have on hand.  This was an AWESOME way to slip Mila into my family’s diet.  Both my hubby and daughter polished off their serving and asked for more – little did they know they got half their day’s supply of Mila!
 

Instead of beef, I added a can of Amy’s Chili; it added tons of flavor and heartiness without the meat.  The tomatoes created a rich sauce and the black beans and fajita seasoning tie the whole dish together with a Mexican flair.  This one is definitely going under the favorites.  It is one of those casseroles that get even better the next day.

Want to try Mila for yourself?  Click HERE!

Easy Mexican Tortilla Bake with Mila

Easy Mexican Tortilla Bake with Mila

Vegan, Gluten Free
Serves 4
 

Ingredients

1 can (14.5oz) chili, I used Amy’s Medium Vegan Chili
1 can (14.5oz) black beans, drained and rinsed
2-4 scoops Mila
1 28 oz can diced tomatoes of choice (I used Muir Glen Fire Roasted, diced tomatoes with chilies), drained
2 Tbsp adobo or fajita seasoning (be sure to use a from scratch version or check the label for gluten free)
1 pkg (10oz) rice tortillas (or for non-gluten free use any you like)
1 cup shredded Daiya cheese (or any shredded cheese of choice)

Directions

1. Preheat oven to 350F.  Mix chili, beans, Mila, diced tomatoes and fajita seasoning in a medium bowl.

2. Spray a 9×13 with cooking spray.  Cut the tortillas in strips and layer on layer on the bottom of the baking pan.  Top with 1/2 the bean/Mila mixture, spreading with spatula, repeat.  Top with cheese, cover and bake 25 minutes or until heated through.

**This also freezes well!  Simply use two 8×8 pans and do not add the cheese to the half you are freezing.  Wrap tightly after layering and freeze for up to 1 month.  When ready to heat, bring to room temp, top with cheese and bake at 350F for 25 minutes or until heated through.

Nutrition Facts (with Mila)
8 Servings
Amount Per Serving

Calories 296.5
Total Fat 8.7 g
Saturated Fat 1.3 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 664.1 mg
Potassium 197.7 mg
Total Carbohydrate 42.1 g
Dietary Fiber 10.3 g
Sugars 4.5 g
Protein 11.3 g

Vitamin A 11.4 %
Vitamin B-6 6.5 %
Vitamin C 32.9 %
Calcium 8.2 %
Copper 6.5 %
Folate 16.0 %
Iron 18.1 %
Magnesium 12.5 %
Manganese 15.0 %
Niacin 6.1 %
Pantothenic Acid 4.0 %
Phosphorus 16.5 %
Riboflavin 1.5 %
Selenium 0.7 %
Thiamin 12.0 %
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.

Jul 222012
 
Summer is in full swing here – my best friend I grew up with, Jenny, came down for a visit with her boyfriend Jay and we stayed in St Augustine at our favorite Edgewater Inn Friday night.
Jenny and Dawn at Edgewater
Beforehand my daughter played in the sand.

Since I was running around like maniac before they got here I didn’t have much time to cook so I threw together a round two recipe with stellar results.  Remember the shepherds pie I made last week with the fresh summer veggies and quinoa?
 Since there are only three of us, we had so much left over that I remade it into a sort of burrito casserole that I had not planned on posting – but we all loved it so much that I snapped a shot before we polished the whole thing off and figured I would share it.

Stay tuned for next week….I have another special visitor coming in town to visit me and you might know her from another of your favorite blogs!

Summer Burrito Casserole
 Summer Burrito Casserole
Serves 3 to 4
Gluten Free, Vegan
Ingredients
1 tsp adobo seasoning (or seasoning of choice)
1 cup cooked black beans
3 gluten free tortillas (or tortillas of choice)
1/3 cup Daiya cheddar cheese (or cheese of choice)
1/2 cup good quality tomato sauce (I used Garlic Joy Marinara)
Directions
1. Preheat oven to 375F.  Spray a small baking dish with cooking spray.  Mix shepherd’s pie, adobo and black beans in a medium bowl; roll 1/3 mixture into each of three tortillas, placing each in the dish as you roll.  Pour tomato sauce over evenly; top with cheese.  Bake for 25 to 30 minutes or until cooked through.
No nutrition info available on this one.
Jul 192012
 
You’ll be tempted, but resist the urge to add any oil or butter with this recipe if you use all fresh ingredients. Just try it and see what happens.  Let your seasonal veggies shine through and enjoy the real flavors that each adds.  Every layer is perfectly delicious in itself – roasted tomatoes become sweet and tangy, potatoes become buttery, onions caramelize and corn turns even sweeter with roasting.
This is an easy recipe but since there are a fair amount of steps I chronicled it in photos.
Tomatoes and Onions – Ready for Roasting
Potatoes and onions – just in the oven
….and corn lined up for roasting.
Corn – finished roasting and kernels removed

 

Roasted tomato and potato trays
Ready to top with mashed potatoes.
Complete dish before going into the oven for final baking.
**Stop here if you are making ahead! Cool, refrigerate, and bake the next day.
I am not an oil free vegan, but I do see the benefits of cutting back on refined oils because in the process of refining most oils, many of the nutrients, vitamins and minerals are stripped away when it is heated- similarly to how white flour and sugar is refined.  It is definitely important to incorporate fats into your diet for cognitive function and digestive health etc. - but leaning towards healthy, un-processed and plant based fats, such as avocados, seeds and nuts is the best way to go.
The next best thing to plant based fats is organic, cold pressed oils. These are are non-genetically modified and have gone through a very minimal heating process. Some examples are cold pressed extra virgin olive oil, flax seed oil and avocado oil.
Many times reason for refining oils is to increase the smoke point.  This is the point in heating when the oil turns to vapor and the begins to decompose, loose even more nutrients, acquire free radicals and may even gain some cancer causing compounds. It is best to not heat oils above smoke point.
So what oils are best to cook with?  I found so much contradictory information out there that I finally went to Cleveland Clinic’s website and found the following chart:

High smoke pointBest suited for searing, browning and deep frying (although the latter is not a recommended practice where heart health is concerned).

Oil % Mono % Poly % Sat Nutrition Notes
Almond 65 28 7 Distinctive nutty flavor
Avocado 65 18 17 Sweet aroma
Hazelnut 82 11 7 Bold, strong flavor
Palm 38 10 52 High in saturated fat. Not recommended
Sunflower 79 7 14 Seek out high-oleic versions, which are higher in monounsaturated fat
“Light” olive/refined olive 78 8 14 The more refined the olive oil, the better its all-purpose cooking use. “Light” refers to color

Medium-high smoke pointBest suited for baking, oven cooking or stir frying.

Oil % Mono % Poly % Sat Nutrition Notes
Canola 62 31 7 Contains low levels of omega-3
Grapeseed 17 73 10 High in omega-6
Macadamia nut 84 3 13 Bold flavor
Extra virgin olive 78 8 14 Best-pick oil
Peanut 48 34 18 Great for stir frying

Medium smoke point Best suited for light sautéing, sauces and low-heat baking.

Oil % Mono % Poly % Sat Nutrition Notes
Corn 25 62 13 High in omega-6. High-oleic (monounsaturated fat) versions coming soon
Hemp 15 75 10 Good source of omega-3. Keep refrigerated
Pumpkinseed 32 53 15 Contains omega-3
Sesame 41 44 15 Rich, nutty flavor. Keep refrigerated
Soybean 25 60 15 High in omega-6
Walnut 24 67 9 Good source of omega-3
Coconut 6 2 92 High in saturated fat. Not recommended

No-heat oils* Best used for dressings, dips or marinades.

Oil % Mono % Poly % Sat Nutrition Notes
Flaxseed 65 28 7 Excellent source of alpha-linolenic acid,
a form of omega-3
Wheat Germ 65 18 17 Rich in omega-6. Keep refrigerated

*Toasted sesame, extra virgin olive and walnut oils also work well.

Now that your head is spinning with all the information about oils – deciding to forgo fats in a meal or two every now and then is perfectly fine – simply grab a handful of almonds as a snack earlier or, if you like, add some nuts or seeds into the dish!
Tip:  Using an oil mister is going to prevent your foods from sticking and at the same time using a fraction of a teaspoon.
Roasted Summer Veggie Shepherds Pie with Corn, Tomato, Onions and Quinoa
Serves 8

Ingredients

3 ½ pounds mixed potatoes
2 sweet onions, divided
2 pints cherry tomatoes
4 fresh ears corn
Sea salt and fresh ground pepper
2 Tbsp gluten free flour (or any flour)
2 cups vegetable broth, divided
2 Tbsp fresh thyme & chives (or any herbs you like)
1 cup dry quinoa

Directions
1. Preheat oven to 400F.  Chop potatoes and one onion.  Lay out four baking sheets, spray with organic olive oil cooking spray (or your Misto). Top two sheets with potatoes and chopped onion. Quarter and slice second onion.  Place on third tray with tomatoes.  Cut off silk on top of corn only and place on 4th.  Sprinkle salt on tomatoes, onions and potatoes.  Place all trays in oven, bake 45 minutes, remove corn from oven and toss the remaining three trays. Place all but corn back in oven for additional 10 minutes.
2. Rinse quinoa and add to small pot with 1 ½ cups veggie broth. Bring to a boil, reduce heat and cover.  Simmer 15 minutes; remove from heat and let sit an additional 5 minutes
3. Place cooked potatoes and onions from first two trays in a food processor and pulse until it becomes the texture of a rustic mashed potato.  Taste and re-season.
4. Mix the 2 tbsp flour and ½ cup veggie broth in a medium bowl; stir in tomatoes, onions, thyme/chives and cooked quinoa.  Shuck corn and cut kernels off cob; add to bowl and mix all well.  Taste and re-season if necessary.
5. Spray a 2 Qt baking dish with cooking spray.  Spoon tomato mixture into baking dish and top with potato mixture.  Press potatoes evenly.  (**You can cool and refrigerate for one day at this point.  Simply bring back to room temp and cook as directed.)
6. Place baking dish in preheated 400F oven for 20 minutes or until heated well throughout. Turn broiler to high and brown top, about 3 minutes.

Nutrition Facts
8 Servings
Amount Per Serving

Calories 235.8
Total Fat 2.1 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.2 g
Cholesterol 0.0 mg
Sodium 17.8 mg
Potassium 761.6 mg
Total Carbohydrate 49.2 g
Dietary Fiber 6.2 g
Sugars 3.7 g
Protein 7.4 g

Vitamin A 6.2 %
Vitamin B-12 0.0 %
Vitamin B-6 23.0 %
Vitamin C 55.1 %
Vitamin D 0.0 %
Vitamin E 1.2 %
Calcium 2.3 %
Copper 10.1 %
Folate 12.0 %
Iron 18.1 %
Magnesium 12.5 %
Manganese 16.8 %
Niacin 11.3 %
Pantothenic Acid 7.8 %
Phosphorus 31.9 %
Riboflavin 47.6 %
Selenium 1.4 %
Thiamin 13.9 %
Zinc 4.2 %

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

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.
Feb 122012
 
This is the casserole I was telling you guys about. Now I don’t have a specific recipe for this, and if you go to make all these ingredients at once it’d kind of be a pain in the @ss. What I did was throw a bunch of leftovers together with stellar results.

Booya.

A few weeks ago I made the beans and froze them in two-cup sizes. To make them, I soaked them overnight and threw them in the pressure cooker with a bay leaf, veggie broth, veggies and Adobo seasoning for about 25 minutes or so. When I was ready to make this casserole, I just pulled a bag out the day before and had them handy in the fridge.

For the rice-earlier in the week I had simmered it with some home made veggie broth, a few veggies-such as carrots, onions and garlic-as well as some Adobo seasoning. I cooked about four servings up to use for the week and had about half left over.

Finally, I sautéed up some greens for a cookout and I used this recipe minus the beans. All the leftovers went right into this dish.
The casserole below is completely estimated so if you throw in more or less of each ingredient it should still come out awesome. And get crazy. Change up the grains or the type of beans…whatever goes.

The onion sauce is the key. You gotta try making the onion sauce.

Saucy Rice, Greens n’ Beans Casserole
with Caramelized Onion-Cabbage Sauce
Serves 4
Vegan, Gluten Free, Dairy Free
Ingredients
2 cups cooked basmati rice, (cooked with veggie broth, adobo seasoning, quartered onion, garlic, carrot)
2 cups sautéed greens, I used this recipe minus the beans 
1 cup white beans, (cooked with veggie broth, adobo seasoning, quartered onion, garlic, carrot)
Directions
1. Preheat oven to 375F. Spray a small baking dish with cooking spray.
2. Layer rice, greens, beans and onion sauce; bake for 30 minutes or until heated through.

Estimated Nutrition Facts

4 Servings
Amount Per Serving

Calories 221.2
Total Fat 1.5 g
Saturated Fat 0.4 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 10.4 mg
Potassium 547.6 mg
Total Carbohydrate 43.1 g
Dietary Fiber 7.2 g
Sugars 0.1 g
Protein 10.0 g

Vitamin A 24.0 %
Vitamin B-12 33.3 %
Vitamin B-6 126.3 %
Vitamin C 14.9 %
Vitamin D 0.0 %
Vitamin E 2.3 %
Calcium 8.4 %
Copper 10.6 %
Folate 35.0 %
Iron 13.6 %
Magnesium 11.0 %
Manganese 23.3 %
Niacin 71.3 %
Pantothenic Acid 4.6 %
Phosphorus 11.7 %
Riboflavin 144.5 %
Selenium 10.2 %
Thiamin 166.0 %
Zinc 10.8 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.