Feb 052014
 

Stick-to-your-ribs filling, my all natural and sugar free oats with nut butter and coconut oil are full of healthy fats, fiber, zero cholesterol and only 3 grams sugar. A perfectly delicious way to start your day!

Sugar Free Oatmeal

Sugar Free Oatmeal

My Nana always told me white sugar and white flour is the devil. Back over thirty years ago she already knew so much of the information that comes out nowadays as the latest and greatest health news.

Sugar Free Oatmeal

Sugar Free Oatmeal

Along with the flour and sugar comments from her, I would hear….eat mostly plants, pills are not the answer, you are what you eat, fast food will kill us.

She knew about the benefits of cayenne pepper, turmeric, macrobiotics, legumes ~ you name it, she was well versed in it.

A lot of my passion about natural food comes from my Nana. I remember browsing the aisles of small natural food stores, with their distinct earthy smell and natural light streaming through the windows. Life was slower, calmer and a little more relaxed when I stepped through the doors.  I could browse around and choose a healthy snack like dates rolled in shredded coconut.

She recently passed away right before Christmas ~ just shy of her 100th birthday. We miss her dearly but her long life was a testament to her health.

These oats are an ode to my Nana. She served me a similar breakfast every morning when I would stay with her.

Nana ~ we love you. Cheers to your long life!

Sugar Free Oatmeal

Sugar Free Oatmeal

Sugar Free Oats with Nut Butter and Coconut Oil

Serves 4
Vegan, Gluten Free
Printable Recipe

 Ingredients

1 cup rolled oats**
1 3/4 cup unsweet vanilla non dairy milk or water
1/8 tsp salt
1/4 cup shredded coconut
1/2 ripe banana
4 tsp nut butter
4 tsp coconut oil
1/4 cup nut/seed mix (raisins, sunflower seeds, cashews, almonds etc.)

**Be sure to use gluten free oatmeal for a gluten free meal

Directions

1. Heat oatmeal, milk, salt, coconut and banana over medium high heat, bring to a boil, reduce heat and simmer until oats are soft, about 7-10 minutes.

2. Divide oatmeal mixture into four mugs; top each with 1 tsp nut butter, 1 tsp coconut oil and 1 Tbsp nut/seed mixture.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 252.6
Total Fat 16.2 g
Saturated Fat 4.8 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 3.2 g
Cholesterol 0.0 mg
Sodium 161.3 mg
Potassium 208.3 mg
Total Carbohydrate 23.1 g
Dietary Fiber 4.1 g
Sugars 3.2 g
Protein 6.1 g

Vitamin A 4.3 %
Vitamin B-12 0.0 %
Vitamin B-6 5.4 %
Vitamin C 1.8 %
Vitamin D 10.2 %
Vitamin E 20.5 %
Calcium 19.3 %
Copper 7.5 %
Folate 3.3 %
Iron 10.0 %
Magnesium 8.2 %
Manganese 12.7 %
Niacin 6.0 %
Pantothenic Acid 1.7 %
Phosphorus 5.9 %
Riboflavin 2.8 %
Selenium 0.8 %
Thiamin 3.6 %
Zinc 3.1 %

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

Jan 212014
 

One bite of my Spicy Sweet Potato & Mango Lentils with Chili Sauce will have your taste buds dancing.

Layers of flavor create balance in this dish; aromatic, fresh ginger, cooling coconut milk, sweet mango, a little heat from the chili sauce, and salty, savory miso ~ all tied together in a neat bow by Ume Plum vinegar.

Spicy Sweet Potato & Mango Lentils with Chili Sauce

Spicy Sweet Potato & Mango Lentils with Chili Sauce

Have you seen the show the Taste?

The Taste “features no-holds barred chef Anthony Bourdain, British food star Nigella Lawson, expert chef and author Ludo Lefebvre and restaurateur Brian Malarkey. Each of the four culinary superstars and “Taste” mentors – Bourdain, Lawson, Lefebvre and Malarkey – will coach a team of four competing pro and amateur cooks chosen from a nationwide casting call as they vie to create the best tasting dish.”

My five year old daughter and I have been watching this season and rooting for our favorite Vegan, Cassandra Bodzak.

As you watch the judging of each dish, it is interesting how the judges lean towards two things: fat and balance. Many times the dishes that lose are too dry or lack one of the elements of taste, most often sour/acidity or heat.

As I created this dish, the subject of acid became very apparent at first taste. Many times, without acid a recipe falls flat, lacks depth and seems to be missing something.  Think about the dish ~ could you add tomatoes, vinegar or citrus….google to see what goes best in that type of cuisine. In this case I didn’t have lime on hand so I used Ume Plum vinegar. Ah ha! Perfection!

Spicy Sweet Potato & Mango Lentils with Chili Sauce

Spicy Sweet Potato & Mango Lentils with Chili Sauce

Umeboshi are traditionally made by harvesting ume fruit when they ripen around June and packing them in barrels with salt. A weight is placed on top and the fruit gradually exude juices, which accumulate at the bottom of the barrel. This salty, sour liquid is marketed as umezu (梅酢; often translated as “ume vinegar”), although it is not a true vinegar.

I searched for quite a while to find this ingredient because it is often used in one of my favorite recipe books ~ Clean Food by Terry Walters. I finally found it locally at Native Sun; however, if you don’t live in the area, check on line or visit your local natural food store.

I can’t wait for you to try this dish! It is going down in my “favorites” and even my husband who is not a fan of Indian inspired dishes complimented this one. Enjoy!

Spicy Sweet Potato & Mango Lentils with Chili Sauce

Spicy Sweet Potato & Mango Lentils with Chili Sauce

Spicy Sweet Potato & Mango Lentils with Chili Sauce

Serves 7-8 3/4 cup servings
Vegan, Gluten Free
Printable Recipe

Ingredients

1 tsp coconut oil
1/2 onion, chopped
3 cloves garlic, minced
1 tsp minced fresh ginger
1/2 cup red lentils
1 tsp curry powder
1 1/2 cups veggie broth
1 cup mango (the fruit of about 2)
1 sweet potato, chopped (do not peel)
2 tsp miso
1 can full fat coconut milk
3 dashes organic chili sauce or Sriracha (Plus extra for garnish if you like it hot like I do!)
2 tsp Ume plum vinegar
Cilantro for garnish (optional)

Directions

1. Heat 1 teaspoon coconut oil in a stock pot over medium-high heat; add onions, sauté about 5 minutes; add garlic and ginger sauté an additional minute; add lentils, toast for 1-2 minutes; add curry powder; add vegetable broth, mango and sweet potato; bring to a boil reduce heat, cover and simmer until lentils and potato are soft, about 30 minutes.

2. Remove from heat and stir in coconut milk, miso, chili sauce and vinegar.

3. Garnish with cilantro and serve over cooked quinoa such as Pereg Quinoa with Vegetables.

Nutrition Facts
7 Servings
Amount Per Serving 

Calories 154.8
Total Fat 10.9 g
Saturated Fat 9.7 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 588.1 mg
Potassium 134.8 mg
Total Carbohydrate 14.5 g
Dietary Fiber 2.1 g
Sugars 5.3 g
Protein 1.8 g

Vitamin A 50.5 %
Vitamin B-12 0.0 %
Vitamin B-6 5.7 %
Vitamin C 17.0 %
Vitamin D 0.0 %
Vitamin E 1.6 %
Calcium 1.3 %
Copper 4.6 %
Folate 8.1 %
Iron 4.3 %
Magnesium 2.6 %
Manganese 8.0 %
Niacin 2.0 %
Pantothenic Acid 2.1 %
Phosphorus 3.7 %
Riboflavin 2.6 %
Selenium 1.3 %
Thiamin 3.4 %
Zinc 1.8 %

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

Bonus tip: 

For a WONDERFUL breakdown of the different types of lentils visit about.com.

Aug 132013
 

Coconut Curry Soup with Kale and Butternut

Meet your new best friend……Fat. 

Flavorful curry, creamy coconut milk and ultra rich coconut oil make this a satisfying soup for any time of year.  Though butternut squash from KyV Farm is not in season right now in Florida – those little buttery squashes waited patiently on the counter for weeks until I was ready to use them. If you don’t have any squashes handy or are short on time simply buy frozen, cubed butternut.

In this recipe, raw coconut oil fills in for ghee (a type of clarified butter typically in South Asian dishes) like Taylor Swift filling in for Britney Spears. It’s just so…..now and delicious and fun and a touch more classy. No offense Britney – I was one of your first fans but it’s a new era and I think you lost most of us with the barefoot in the gas station bathroom thing.

So long butter, hello coconut oil.

Coconut oil does have saturated fat – the same as butter – but no cholesterol. Coconut fats have what is called medium chain triglycerides  - which have been shown to actually aid in weight loss, balance blood sugar and lower cholesterol.  One study in 2009 published on PubMed showed women that consumed two tablespoons of coconut oil daily LOST abdominal fat.  

Me and Dr Lindsey Duncan

Me and Dr Lindsey Duncan

It’s time to start thinking about adding more healthy fats and cutting out sugar.

After listening to Dr Lindsey Duncan speak two Saturdays ago about the importance of fats in our diet (particularly plant based fats) I promptly went home with fat on the brain (no pun intended) and thoughts of how harmful the whole fat free era was. Snackwells anyone? I remember eating those by the package because they were fat free and “healthy”. First ingredient – sugar.

[Sugar, Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Skim Milk, Corn Syrup, Fructose, Cocoa (Processed with Alkalo), Glycerin, Egg Whites, Gelatin, Chocolate, Soy Lecithin (Emulsifier), Modified Food Starch, Baking Soda, Cornstarch, Salt, Potassium Sorbate Added to Preserve Freshness, Artificial Flavor.]

“It seems like every time I study an illness and trace a path to the first cause, I find my way back to sugar.” ~ Richard  Johnson, Nephrologist at University of Colorado, Denver.

Coconut Curry Soup

Coconut Curry Soup

The importance of fat in the diet.

According to Dr Duncan, fat is the highest source of energy in the human body – some nutritionists would say sugar/carbs – he will argue that sugar feeds cancer – but it’s fat that gives us power. Fat lubricates the joints and is the number one bio-chemical element in the brain  - the brain sits in liquid comprised of 80% fat.

The power of fat is mighty.

How much fat do we need? Most sources say 20-35% of your daily intake should be from fats. Many Americans are getting much more than that in the form of fried foods – most of those fried in animal fats, hydrogenated oils or other processed oils when what we should be thinking is unheated and unprocessed fats – some great choices are seeds, nuts, avocado & coconut oil.

What is your take on fat? Are you still scared of eating too much fat from all the programming we received during the fat free era or are you excited about eating healthy and tasty fats in moderation?

Coconut Curry Soup with Kale and Butternut

Coconut Curry Soup with Kale and Butternut

Coconut Curry Soup with Kale and Butternut

Inspired by Eating Well
Serves 6 (1/1/2 cups)
Vegan, Gluten Free
Printable Recipe
**Fresh, Organic Ingredient from KyV Farm

Ingredients

1 block tofu, drained, wrapped in paper towels and pressed of water
2 Tbsp curry powder, divided
3/4 tsp sea salt, divided
2 Tbsp coconut oil
1 large onion, chopped
3 cloves fresh garlic, chopped
15-oz butternut squash, peeled, seeded and cubed (about 1 large butternut or 1 1/2 pkgs frozen)**
2 carrots, sliced (about 1 cup)
1 14-oz can light or regular coconut milk
2 cups (or 1 14-oz can) vegetable broth, low sodium or sodium free**
3 cups chopped kale

1/4 cup cilantro (optional)

Directions

1. Cube tofu into bite size pieces; sprinkle with 1 tsp curry powder and 1/4 tsp sea salt; toss well to coat. Heat 1 Tbsp oil in large stock pot or Dutch oven over med-high heat.  Add tofu cook until browned; turning once or twice; about 4 minutes per side. Set aside tofu.

2. Heat 1 Tbsp oil in pot; add onion and garlic; cook until softened about 3 minutes; add squash and carrots; cook an additional 5 minutes; add remaining curry powder; stir for 30 seconds. Add coconut milk, broth and remaining salt; bring to a boil, stirring constantly, reduce heat and simmer about 12 minutes until butternut squash softens; stir in tofu and kale; cook an additional 4-5 minutes.

3. Remove from heat and stir in cilantro if using.

Nutrition Facts
6 Servings
Amount Per Serving 

Calories 217.3
Total Fat 12.3 g
Saturated Fat 8.1 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 1.0 g
Cholesterol 0.0 mg
Sodium 332.7 mg
Potassium 661.7 mg
Total Carbohydrate 22.3 g
Dietary Fiber 6.5 g
Sugars 3.4 g
Protein 7.4 g

Vitamin A 371.7 %
Vitamin B-12 0.0 %
Vitamin B-6 18.3 %
Vitamin C 76.2 %
Vitamin D 0.0 %
Vitamin E 3.5 %
Calcium 50.7 %
Copper 20.9 %
Folate 13.8 %
Iron 21.3 %
Magnesium 20.9 %
Manganese 63.2 %
Niacin 9.2 %
Pantothenic Acid 5.7 %
Phosphorus 17.3 %
Riboflavin 8.4 %
Selenium 16.1 %
Thiamin 15.1 %
Zinc 8.9 %

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

May 312013
 

 It’s gettin’ hot in here.

Coconut Berry Crisp

Coconut Berry Crisp

So heat up the grill instead of the oven!
(Although feel free to use the oven too – I tried both ways and they both work well.)

Coconut Berry Crisp

Coconut Berry Crisp

This was the dessert I made TWICE over the memorial day weekend.  Fruit crumbles and crisps are probably my favorite dessert because they are so fool proof.

Almost.

The first time I made this recipe I was at a friend’s house. I popped it into their top oven because we hadn’t heated up the grill; I set the timer for an hour and peeked in on it regularly – wondering why it wasn’t bubbling yet. FINALLY the timer went off, but strangely, the top still wasn’t golden as expected. Our friend Kyle opened up the oven and realized it was cold.

I had turned on the lower oven instead of the top oven.  Oops.

____________________________________

Like this? You may also like these!

Blissful Blueberry Bake
Curried Pear Crumble
Tropical Mila Crumble
Country Apples and Walnuts
Honey, Balsamic and Fresh Fig Tart

Coconut Berry Crisp

Coconut Berry Crisp

 The moral of the story is – go with the grill instead of your friend’s double oven. At least you’ll know it’s cookin’.

This dish is sweet but not too sweet, tangy from the berries and satisfyingly filling from the oats and chia.  It is absolutely delicious with a scoop of creamy vanilla coconut ice cream on top.

Coconut Berry Crisp

Coconut Berry Crisp

Coconut Berry Crisp – On The Grill!

Serves 6
Vegan, Gluten Free
Printable Recipe
**Items on sale now at Native Sun Natural Food Stores, May 7 through June 6

Ingredients

1 cup gluten free oatmeal
1/4 cup raw cane sugar
1/4 cup unsweet shredded coconut**
2 Tbsp chia (I used Mila)
1/4 tsp coarse ground sea salt (plus a dash extra to sprinkle on fruit)
2 Tbsp coconut oil, melted
2 10-oz bags frozen organic fruit
2 Tbsp agave

Optional
Vanilla coconut ice cream

Directions

1. Preheat grill to medium high- about 350F.

2. Mix oatmeal through 1/4 tsp salt in a magic bullet or small food processor (a few pulses to create a coarse grind); stir in coconut oil.

3. Mix fruit, agave and dash of salt in a small bowl; spray jelly roll baking dish with cooking spray; add fruit mixture; top with oatmeal mixture; place on grill for 1 hour.

4. Top each serving with optional vanilla coconut ice cream.

What is Mila?  Here is my story.
Want to try some? Click here.

Nutrition Facts
6 Servings
Amount Per Serving

Calories 200.7
Total Fat 6.8 g
Saturated Fat 4.1 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 0.7 g
Cholesterol 0.0 mg
Sodium 97.8 mg
Potassium 66.1 mg
Total Carbohydrate 35.0 g
Dietary Fiber 4.7 g
Sugars 22.0 g

Protein 2.6 g
Vitamin A 0.9 %
Vitamin B-6 2.8 %
Vitamin C 3.9 %
Vitamin E 4.8 %
Calcium 13.8 %
Copper 1.6 %
Folate 1.7 %
Iron 4.5 %
Magnesium 8.2 %
Manganese 7.0 %
Niacin 2.5 %
Pantothenic Acid 1.2 %
Phosphorus 19.4 %
Riboflavin 2.7 %
Selenium 0.1 %
Thiamin 5.3 %
Zinc 0.4 %

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

Nov 282012
 

Ready to get a little crazy?

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

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

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

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

The Flavor Bible

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

Green Beans

Simple Lemon Garlic Green Beans with Crispy Onions

Serves 2
Vegan, Gluten Free
Printable Recipe

Ingredients

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

Directions

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

Nutrition Facts
2 Servings
Amount Per Serving 

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

Vitamin A 18.7 %
Vitamin B-12 0.0 %
Vitamin B-6 6.4 %
Vitamin C 47.8 %
Vitamin D 0.0 %
Vitamin E 2.9 %
Calcium 5.5 %
Copper 5.2 %
Folate 13.3 %
Iron 8.3 %
Magnesium 9.0 %
Manganese 16.3 %
Niacin 5.4 %
Pantothenic Acid 1.5 %
Phosphorus 5.6 %
Riboflavin 8.8 %
Selenium 1.5 %
Thiamin 8.3 %
Zinc 2.4 % 

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

Nov 122012
 

Last Thanksgiving was my first plant based Thanksgiving experience.  Before the holiday I was a bit nervous.  No turkey? At Thanksgiving?  That can’t possible.

But then I made this walnut loaf with all those comforting poultry seasonings.  And you know what?  I liked it even better.  It was moist, flavorful, made great left-overs, was delicious in sandwiches and it was much less expensive than turkey.  Even some of my non-vegan family members tasted it and loved it!

Walnut Loaf

Since I got that big change out of the way last year and it was a stunning success, this year I decided to tackle the pumpkin pie.  I see many recipes with eggs and sweetened condensed milk.  Not only did I want this to be even tastier than the standard pie but much easier and I do believe I accomplished that.

I’m a big fan of texture.  I confess, that is the one thing about pumpkin pie that, for some reason, I miss.  Something else I love? Coconut!

I figured why not marry coconut and pumpkin pie and get the best of both worlds?

Those of you that love that smooth texture – don’t worry!  Simply leave the shredded coconut out of the mix and put a bit more on top.

Coconut Pumpkin Cheesecake Pie

  The unexpected texture and sweetness of the coconut and the hint of peanut along with the classic pumpkin pie spice flavors of cinnamon, nutmeg and allspice are a delightful surprise. 

I also left the cashews a bit coarser for even more texture and they also add lots of protein!

Vegan Coconut Pumpkin Cheesecake Pie

 With some simple, 100% real maple syrup on top – this dessert is over-the-top delicious. 

Coconut Pumpkin Cheesecake Pie

Coconut Pumpkin Cheesecake Pie

Serves 10
Vegan, (Gluten Free Option)
Printable Recipe

Ingredients

1 cup raw cashews
1 15oz can pumpkin puree (Farmers Market brand)
1/2 cup shredded coconut
3/4 cup brown sugar (Woodstock Farms)
1/4 cup coconut peanut butter spread, or smooth peanut butter, (Earth Balance)
2 Tbsp potato starch, or corn starch, (Bob’s Red Mill)
1 Tbsp pumpkin pie spice (Frontier)
1 tsp salt
1 pre-made graham cracker pie crust (Arrowhead mills) 

(For Gluten free use Wholly Wholesome Gluten Free Pie Crust)

Optional: Maple Syrup to serve

Directions

1. Soak cashews in water for 3 hours.  Drain and place into high speed blender or food processor; add pumpkin puree through salt.  Blend until desired consistency is reached.

2. Spoon into pie crust; let set in refrigerator for 1 hour to firm. Top with some additional coconut for garnish and pour a bit of maple syrup over top, if desired.

Nutrition Facts
10 Servings
Amount Per Serving 

Calories 455.8
Total Fat 24.5 g
Saturated Fat 5.8 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 4.0 g
Cholesterol 0.0 mg
Sodium 623.8 mg
Potassium 106.5 mg
Total Carbohydrate 48.9 g
Dietary Fiber 7.8 g
Sugars 26.1 g
Protein 14.0 g

Vitamin A 243.5 %
Vitamin B-12 0.1 %
Vitamin B-6 2.1 %
Vitamin C 2.0 %
Vitamin D 0.0 %
Vitamin E 7.5 %
Calcium 4.2 %
Copper 3.5 %
Folate 2.6 %
Iron 8.7 %
Magnesium 4.6 %
Manganese 17.0 %
Niacin 6.6 %
Pantothenic Acid 1.0 %
Phosphorus 4.2 %
Riboflavin 2.7 %
Selenium 3.0 %
Thiamin 1.9 %
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.

Oct 182012
 

Pear Apple Salad

You don’t eat meat or dairy?  What DO you eat? 

Even though it has now been about a year, I am still asked this question regularly. Folks still think that when animal food are cut out, that there is nothing to eat or whatever is left is cardboard!

Does this salad look like cardboard?  Heck no!

Pear Apple Salad

  This salad features crunchy apples, sweet pears, toasted sunflower seeds and a dressing that is out of this world – creamy, sweet and salty.

This dressing would also be great on a sort of ambrosia salad – it is VERY versatile and super easy to throw together!

Pear Apple Salad

Crisp Fruited Salad with Maple-Yogurt Dressing

Serves 4
Vegan, Gluten Free
Printable Recipes
**Items on sale at Native Sun Natural Foods Market Oct 7 through Nov 6, 2012

Ingredients

4 cups chopped romaine
2 fresh Bartlett pears, cored and chopped**
2 apples, cored and chopped**
1/2 cup shredded coconut
1/2 cup roasted sunflower seeds
1 cup vanilla soy yogurt
2 Tbsp maple syrup (Tree of life)**
1/4 tsp coarse ground sea salt

Directions

1. Place 1 cup chopped romaine on each plate; add 1/4 of the pears and 1/4 of the apples to each.  Top with 1 Tbsp each shredded coconut and sunflower seeds.

2. Mix yogurt, maple syrup and salt in a small bowl.  Top each salad with  2 Tbsp dressing.

Nutrition Facts
4 Servings
Amount Per Serving 

Calories 339.0
Total Fat 18.3 g
Saturated Fat 8.9 g
Polyunsaturated Fat 5.4 g
Monounsaturated Fat 1.6 g
Cholesterol 0.0 mg
Sodium 157.9 mg
Potassium 466.7 mg
Total Carbohydrate 42.3 g
Dietary Fiber 8.7 g
Sugars 18.7 g
Protein 6.7 g

Vitamin A 30.0 %
Vitamin B-6 9.7 %
Vitamin C 32.5 %
Vitamin E 43.8 %
Calcium 15.0 %
Copper 21.1 %
Folate 30.1 %
Iron 11.0 %
Magnesium 8.1 %
Manganese 55.0 %
Niacin 7.6 %
Pantothenic Acid 13.1 %
Phosphorus 22.2 %
Riboflavin 7.7 %
Selenium 19.6 %
Thiamin 6.4 %
Zinc 10.0 %

*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 302012
 
Quinoa, (pronounced “KEEN-wah”) is quite the impostor.  It looks and acts like a grain but it is actually a tiny little seed – and is therefore an awesome source of protein.
 
Sneaky.
 
Confetti Breakfast Quinoa with Coconut Peanut Butter and Honey


For vegetarians and meat eaters alike, quinoa makes a great alternative to rice, oatmeal or any grain and is super quick cooking; rice will typically take 45 to 50 minutes, but the mighty quinoa only cooks for fifteen minutes and rests for five.

Most people think of it as a savory food, but I’m here to tell you that it’s perfect for breakfast!  Try it with some natural peanut butter or this Earth Balance Coconut Peanut Butter Spread – filling and satisfying for breakfast and the flavor of coconut and peanut butter together is unexpectedly delectable.


Confetti Breakfast Quinoa with Coconut Peanut Butter and Honey

Confetti Breakfast Quinoa with Coconut Peanut Butter and Honey

Serves 4
Vegetarian, Gluten Free
Printable Recipe

 Ingredients

½ cup rice milk
¾ cup water
1 cup dry mixed color quinoa (I used red and white)
1 Tbsp honey
1 tsp cinnamon
1/3 tsp sea salt
4 Tbsp Earth Balance Coconut and Peanut Spread

Directions

1. Bring rice milk and water to a boil over medium high heat; add quinoa, salt, honey and cinnamon; stir, cover, reduce heat and simmer 15 minutes. Remove from heat, let sit 5 minutes.

2. Divide quinoa over four bowls; add 1 Tbsp coconut peanut butter to each serving.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 299.5
Total Fat 11.6 g
Saturated Fat 2.5 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 3.5 g
Cholesterol 0.0 mg
Sodium 132.8 mg
Potassium 90.6 mg
Total Carbohydrate 42.4 g
Dietary Fiber 4.3 g
Sugars 8.3 g
Protein 9.2 g

Vitamin A 0.0 %
Vitamin B-12 0.0 %
Vitamin B-6 0.2 %
Vitamin C 0.3 %
Vitamin D 0.0 %
Vitamin E 0.5 %
Calcium 1.0 %
Copper 0.2 %
Folate 0.1 %
Iron 23.7 %
Magnesium 0.1 %
Manganese 5.0 %
Niacin 0.1 %
Pantothenic Acid 0.0 %
Phosphorus 39.2 %
Riboflavin 85.2 %
Selenium 0.1 %
Thiamin 0.0 %
Zinc 0.2 %

*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 072012
 
Oatmeal for breakfast is one of my favorite things – but sometimes plain old oats can be a bit boring.  To make it more exciting I turned it into a cupcake with Justin’s Chocolate Almond Butter “frosting”. 
If you have kids, this is a fun way to get them to eat their oatmeal! 
For people with various nut allergies, simply sub any other nut or seed butter.  I use sunflower seed butter for my daughter.
Here is what they look like naked.  More like a muffin.
 Add a little simple peanut butter.
 Mmm gooey right out of the oven.
Add a little fun to your life!
Breakfast Oatmeal Cupcakes
Serves 15
Vegan, Gluten Free, Dairy Free



Ingredients


Dry
1 cup AP gluten free flour, I used Bob’s Red Mill
2 cups gluten free rolled oats, I used Bobs Red Mill
1/2 c shredded unsweet coconut
1/4 tsp salt
1 Tbsp cinnamon


Wet
1/2 cup oil
1/2 cup agave, maple syrup (or honey for non vegan)
1/4 apple juice (to sub for extra oil!)
1 tsp vanilla
1 flax egg** (or 1 egg for non vegan)


Optional Mix-ins (change em up how you like!)
1/2 cup raisins
1/4 cup dried cranberries
1/4 cup sunflower seeds
3 Tbsp Mila seeds (or chia)
3 Tbsp ground flax


Frosting
15 Tbsp nut or seed butter of choice


**To make a flax egg, mix 1 tbsp ground flax seed with 3 Tbsp water and refrigerate until gooey.


Directions


1. Preheat oven to 350F.  Mix dry ingredients in a large bowl; add we ingredients and mix until combined. Stir in mix-ins.  Spoon into 15 muffin cups.  Bake for 30 minutes or until top is browned.


2. Top with 1 Tbsp preferred nut or seed butter.

Nutrition Facts
15 Servings
Amount Per Serving (without nut butter)


Calories 249.8
Total Fat 13.1 g
Saturated Fat 2.9 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 6.0 g
Cholesterol 0.0 mg
Sodium 41.2 mg
Potassium 90.1 mg
Total Carbohydrate 32.2 g
Dietary Fiber 5.0 g
Sugars 14.2 g
Protein 4.0 g
Vitamin A 0.0 %
Vitamin B-12 0.0 %
Vitamin B-6 1.8 %
Vitamin C 0.7 %
Vitamin D 0.0 %
Vitamin E 9.9 %
Calcium 2.1 %
Copper 3.1 %
Folate 1.4 %
Iron 7.9 %
Magnesium 1.3 %
Manganese 7.7 %
Niacin 1.2 %
Pantothenic Acid 1.7 %
Phosphorus 3.1 %
Riboflavin 1.4 %
Selenium 2.6 %
Thiamin 3.4 %
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.

Jan 162012
 
There is something about the Indian spice blend, garam masala that is so warm and inviting.  Cloves, nutmeg, star anise and cumin are a few of the sweet aromatics that make up this medley
When I thought of what I wanted to do with the golden beets I got from my farm, roasting came to mind.  Pairing the earthy sweetness of the beets with garam masala sounded like a match made in heaven.
These make a perfect side dish for some curried tofu or any simple protein of choice.  I chose to top the fries with some fresh cilantro as a compliment to the spicy sweetness but it can be left off if you prefer.
Keep an eye on them towards the last twenty minutes as they may cook faster, depending on how thinly the beets are sliced.
Indian Spiced Beet and Carrot “Fries”
Serves 4 to 6
Vegan, Gluten Free, Dairy Free

Ingredients

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

Directions

1. Preheat oven to 400F.

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

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

Nutrition Facts

4 Servings
Amount Per Serving


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


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



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