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.

Apr 022012
 

Forbidden rice is a black/purple, nutrient dense heirloom rice – with lots of vitamins and amino acids.  But the real reason to try this rice is the taste and color.  When cooked it becomes a gorgeous dark eggplant color that makes a striking presentation, perfect for a special occasion.  I got this in the bulk bins at my local natural food store, Native Sun, for $3.89 per pound.  (Not bad when you consider how many people a pound of dry rice would feed.)The taste is nutty with a touch of natural sweetness and the texture is firm and dense – like that of sticky rice used in sushi rolls.  In fact, it is sometimes used as a replacement for the sticky white rice. 

If you can’t get your hands on forbidden rice, simply sub anything you have on hand.  It will still go perfectly with the warm, chewy lentils with that hint of aromatic curry.  Next time I will be making a double batch as I had this for lunch, dinner and lunch the next day.

Also on sale I found this interesting coconut vinegar.  Since I love all things coconut and have saved quite a bit since deciding to forgo meat, I decided to splurge and try it.  This is not necessary for this dish but I added a splash and really enjoyed the hint of coconut in the background.  Another thing you could try is to stir in a bit of coconut milk at the same time you add the parsley.  

Forbidden Rice with Indian Spiced Lentils

Slightly Adapted from Kalyn’s Kitchen
Serves 4
Vegan, Gluten Free, Dairy Free
Printable Recipe

Ingredients

2 Tbsp EVOO (extra virgin olive oil)
3/4 of one onion, chopped
2 cloves garlic, minced
1 Tbsp curry powder
1 cup yellow split lentils (or any lentils you prefer), rinsed well
2 cups vegetable broth
Salt and pepper
1/2 cup chopped parsley
2 tsp coconut vinegar (optional)

Forbidden Rice

1 Tbsp EVOO
1/2 cup forbidden rice
1/4 of one onion, chopped
1 clove garlic, minced
1 cups vegetable broth
Salt and pepper

Directions

1. Heat EVOO in a medium pot over medium high heat.  Add onion and garlic; saute three minutes or so; add forbidden rice, broth, salt and pepper.  Bring to a boil, reduce heat, cover and simmer about 50 minutes or until liquid is absorbed.

2. Heat EVOO in a second medium pot over medium high heat.  Add onion, saute about five minutes; add garlic and curry powder, saute 2 minutes; add lentils, broth, salt and pepper.  Bring to a boil, reduce heat and cover.  Simmer 30 to 40 minutes or until lentils are soft to your preference.  Remove from heat, stir in parsley and coconut vinegar.  Divide rice and lentils evenly into four dishes.  Garnish with additional parsley if desired.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 244.9
Total Fat 11.4 g
Saturated Fat 1.4 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 7.6 g
Cholesterol 0.0 mg
Sodium 84.4 mg
Potassium 286.1 mg
Total Carbohydrate 30.7 g
Dietary Fiber 6.0 g
Sugars 0.7 g
Protein 7.7 g

Vitamin A 13.0 %
Vitamin B-12 0.0 %
Vitamin B-6 8.1 %
Vitamin C 21.2 %
Vitamin D 0.0 %
Vitamin E 7.3 %
Calcium 3.5 %
Copper 8.3 %
Folate 26.7 %
Iron 17.0 %
Magnesium 7.0 %
Manganese 19.4 %
Niacin 3.6 %
Pantothenic Acid 3.8 %
Phosphorus 10.8 %
Riboflavin 3.2 %
Selenium 3.0 %
Thiamin 7.1 %
Zinc 5.6 %

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

Jul 112011
 
A few weeks ago I overheard a few fellow yogis talking about The China study: “the most comprehensive study of nutrition ever conducted and the startling implications for diet, weight loss and long-term health” at one of my Tuesday night Power classes.  I had heard of this study but hadn’t gotten it yet, even though I had intended to do so.
Roger, (A very unexpected yogi, due to the fact that he is one of those guys that works for either the PGA or golf channel and just seems to be one of those “guy’s guy”.  But yay for Roger, he is open enough to go to yoga.) was telling our teacher Alyson that he had to stop reading it because it would make you never want to eat meat or dairy again.
Of course, I was intrigued.  What could make me not want to eat meat and dairy?  For some reason hearing that doesn’t scare me. I still feel like I’m lost at sea when it comes to figuring out what style of eating is right for my body.  It’s hard to explain.  I’m not overweight but I have to fight so hard that it makes me think I must not have found the right way yet. 
I went out and bought the book and skimmed the entire thing and now am going back and reading and re-reading each chapter.  It is really fascinating.  The premise is that animal protein, especially casein which is the protein in cow milk, causes cancer, heart disease and obesity.  And that low-protein and low-fat diets consisting of whole, plant-only foods; vegetables, fruits, whole grains, legumes, nuts and seeds is the way to go.  The proof is through 40 years of human observation of various populations, animal study and laboratory testing by not only T. Colin Campbell himself but by students and colleagues amassing to what actually equals about 74 years of total research during that time.  The most interesting finding is that in the locations where animal protein is not in the diet these “Western” diseases; cancer, diabetes, etc. are pretty much non-existent.
Maybe I’m brainwashed from Atkins days, but I swear, this was the first time I had heard low protein is the way to go and I was surprised.   I had to go back and look again to make sure I read correctly.  Sure enough, the book states “low protein diet” is the way to go, even with plant protein. On page 101 this is an excerpt from the chapter on Lesson’s from China.
“Consuming diets high in protein and fat transfers calories away from their conversion into body heat to their storage form – as body fat (unless severe calorie restriction is causing weight loss).  In contrast, diets low in protein and fat cause calories to be “lost” as body heat.  In research, we say that storing more calories as fat and losing less as heat means being more efficient.  I bet that you would rather be a little more inefficient and convert it into body heat rather than body fat, right?
Well simply consuming a diet lower in fat and protein can do this. 
This is what our China Study data show. Chinese consume more calories both because they are more physically active and because their consumption of low-fat, low-protein diet shift conversion of these calories away from body fat to body heat.”
So I decided to go back and see when the first Atkins diet book was published.  1972.  Sure enough, just before I was born.  That is really interesting.  Could he have had that much influence on the way our society eats? 
Over all the statistics in this book are really disturbing and hard to ignore. 
Weigh in on this.  Have you read the book?  What do you think about all this? Could we all be eating way to much protein?  I, for one, would be a little relieved to not be so worried that I’m getting enough protein in all the time.  Even during my detox a few months ago I was so worried about getting enough protein in that I wonder if that is what threw me off a bit.
  __________________
For this salad, the dressing softens the raw squash ribbons to lend the mouthfeel of a noodle and the sweet raisins and coconut counterbalance the salty tamari.  This was perfect for a light lunch over spinach.

Peanutty “Noodle” Salad
Altered from Better Nutrition Magazine

Vegan, Gluten Free
Serves 6



Ingredients

3 Tbsp natural organic peanut butter
3 Tbsp organic tamari (low-sodium)
3 tsp curry powder
3 medium organic summer squash (I used two yellow and one zucchini)
1/4 cup unsweet shaved coconut
1/3 cup raisins
2 Tbsp raw pepitas
6 cups fresh baby spinach

Directions


1. Mix the peanut butter, tamari and curry in a small bowl and set aside.

2. Using a peeler and working around the outside, peel the squashes into ribbons.  Massage the peanut butter mixture into the ribbons.  Top with coconut, raisins and pepitas and mix well. 

3. Top 1 cup spinach with about 3/4 cup squash mixture for each of 6 servings.


**Exact serving size will vary with size of squashes

Nutrition Facts
6 Servings
Amount Per Serving
Calories 117.4
Total Fat 5.7 g
Saturated Fat 1.7 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.2 g
Cholesterol 0.0 mg
Sodium 335.0 mg
Potassium 452.5 mg
Total Carbohydrate 13.3 g
Dietary Fiber 3.0 g
Sugars 6.0 g
Protein 4.4 g
Vitamin A 64.7 %
Vitamin B-12 0.0 %
Vitamin B-6 10.6 %
Vitamin C 27.8 %
Vitamin D 0.0 %
Vitamin E 3.6 %
Calcium 5.1 %
Copper 7.4 %
Folate 19.6 %
Iron 10.1 %
Magnesium 12.3 %
Manganese 27.4 %
Niacin 4.7 %
Pantothenic Acid     1.5 %
Phosphorus     6.6 %
Riboflavin 8.5 %
Selenium 1.5 %
Thiamin 5.0 %
Zinc 3.9 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Apr 112011
 
If you are a vegetarian (or even not) you have probably heard of Amy’s Products; especially the brown rice bowls.  I wanted to try my hand at recreating them for a while so over the weekend I attempted a curry tempeh version.
I simply mixed up a marinade and steamed the tempeh while I chopped veggies.  I poured the marinade over and let it sit over night.  While that was marinated I cooked up some millet in veggie broth with some onions.


My daughter skewered the veggies on Fire Wire Stainless Steel Flexible Grilling Skewers. I love these things because the ends aren’t sharp so even a 2 year old can thread big chunks of veggies! We then threw them on the grill with the tempeh.  Once it was done we chopped it all up and put it over the millet.
Voila.  Dawn’s Curry Millet Bowl. 

Coconut Curry Grilled Tempeh, Veggie and Millet Bowl
Serves 4
**See below for Pts Plus
Ingredients
Marinade
1 cup light coconut milk
1 3/4 Tbsp curry
1 tsp cayenne
2 Tbsp tahini
1 tsp ground ginger
1 Tbsp honey
1 Tbsp miso
1 package tempeh
Mixed vegetables*** chopped into 2 inch pieces
1/2 cup millet
1 1/2 cups vegetable broth
1/2 onion, diced
2 cups thinly sliced spinach
Salt, pepper and garlic powder
Splash of light coconut milk over each bowl for added sweetness (optional)
Directions
1. Mix the marinade.  Slice tempeh into desired shape, steam for 10 minutes.  Place into 1/2 the marinade and gently toss to coat.  Thread vegetables onto skewers and pour remaining marinade over vegetables.  Marinate tempeh and vegetables over night.
2. Add millet, onions and broth to a small pot.  Bring to a boil, reduce heat and cook 25 minutes or until cooked through.  Sprinkle salt, pepper and garlic powder.
3. Preheat grill to medium.  Grill vegetables and tempeh 10 minutes or until grill marks appear.  Flip and grill an additional 10 minutes.  Remove from heat, dice veggies.  Divide millet mixture, 1/2 cup spinach, vegetables and tempeh over each of four bowls. Season with salt, pepper and garlic powder, to taste as needed.  Add a splash of coconut milk over each if desired. 
________________________
Note: When reheating add a bit of water or some additional coconut milk to moisten tempeh if needed.
**Tip: To save time, skip the skewer step for the vegetables. Simply toss them in a bowl with the marinade then transfer them to some heavy duty foil with a slotted spoon and place that on the grill rack.
***Mixed Vegetables I used:
1 zucchini
1 squash
1 onion
5 ounces mushrooms
1 green bell pepper
5 ounces grape tomatoes
Nutrition Facts
4 Servings
**This is actually a higher estimate of the cals and fat etc. as a good bit of the marinade stays in the bowl but since it is in the recipe I have to count it.
**9 WW Pts Plus

Calories 321.3
Total Fat 15.0 g
Saturated Fat 5.6 g
Polyunsaturated Fat 4.6 g
Monounsaturated Fat 3.6 g
Cholesterol 0.0 mg
Sodium 311.5 mg
Potassium 1,059.5 mg
Total Carbohydrate 35.3 g
Dietary Fiber 6.2 g
Sugars 10.9 g
Protein 17.0 g

Vitamin A 35.7 %
Vitamin B-6 31.2 %
Vitamin C 76.9 %
Vitamin D 9.1 %
Copper 42.8 %
Folate 21.9 %
Iron 28.2 %
Magnesium 29.6 %
Manganese 75.0 %
Niacin 26.6 %
Phosphorus 37.4 %
Riboflavin 36.8 %
Thiamin 22.6 %

Mar 142011
 
One of my favorite salads at Native Sun is a curry sweet potato pear salad with walnuts.  There is something about the sweetness of the pear and sweet potato against the spice mixture of the curry and the nutty walnuts that makes it a perfect balance.  I recreated it once for my one-year bloggiversary and it came out so well I have been dying to do it again but never got around to it.

First thing Saturday morning I poached some eggs and then started chopping my butternut squash wondering what I would do with it. There are so many amazing recipes out there recently from other bloggers I couldn’t choose one.  On a whim, I decided to create a second version of the curry pear salad and use the butternut squash as opposed to the sweet potato. The result is almost like a dessert without any sugar or artificial sweetener. If you eat it warm it’s all gooey and somewhat buttery tasting.  The walnuts are coated with the sweet agave and then lend a nutty and satisfying crunch.

That’s it. I’m adding this one to “favorites”.

Sweet Curry Roasted Butternut and Pear Salad with Walnuts
8 (1/2 cup) servings
***5 very worth-it WW Pts Plus

Ingredients

1 butternut squash, peeled, seeded and chopped
2 firm Bosc pears, seeded and chopped
2 sweet onions, peeled and chopped
1 Tbsp curry powder
2 Tbsp agave
2 Tbsp oil of choice, I used virgin pecan but canola would be fine
1 tsp cider vinegar
1/4 tsp cayenne pepper
Dash of sea salt
1/2 cup walnuts, toasted

Directions

1. Preheat oven to 350F; prepare pan with cooking spray and add squash, pears and onions.  Bake for 1 hour, turning with spatula halfway through.  Set to broil for 5 minutes or until desired amount of browning occurs.  Remove from oven, place mixture into a large bowl and add walnuts.

2. Whisk the curry powder through sea salt in a small bowl; pour over the butternut squash mixture and toss gently.

Estimated Nutrition Facts (amounts will vary with size of vegetables)


8 (1/2 cup) Servings
**5 WW Pts Plus
Amount Per Serving


Calories 163.0
Total Fat 8.0 g
Saturated Fat 0.9 g
Polyunsaturated Fat 3.4 g
Monounsaturated Fat 3.1 g
Cholesterol 0.0 mg
Sodium 79.7 mg
Potassium 500.4 mg
Total Carbohydrate 24.1 g
Dietary Fiber 5.9 g
Sugars 0.9 g
Protein 2.7 g
Vitamin A 180.2 %
Vitamin C 38.3 %


And if you eat a cup
Nutrition Facts

4 Servings
Amount Per Serving


Calories 326.0
Total Fat 16.0 g
Saturated Fat 1.8 g
Polyunsaturated Fat 6.8 g
Monounsaturated Fat 6.3 g
Cholesterol 0.0 mg
Sodium 159.4 mg
Potassium 1,000.8 mg
Total Carbohydrate 48.2 g
Dietary Fiber 11.9 g
Sugars 1.7 g
Protein 5.3 g
Vitamin A 360.4 %
Vitamin C 76.6 %
Manganese 53.9 %

Feb 232011
 
I found Nutmeg Notebook through my weight watcher message boards. The photos of her healthy recipes are just gorgeous and occasionally she does product reviews.  The one I came across that intrigued me was for an Organic Sprouted Bean Trio from truRoots .  Per 1/3 cup there is 160 cals, .5 g fat, 11 g fiber and 11 g protein.  Is that unbelievable or what?
I was so excited I contacted the company to find out where I could purchase their product and they advised where and that they could send me a sample to see if I liked it before purchase. Of course I gave a resounding yes!
This would be the “sample” pack they sent.Sprouted Mung Beans, Sprouted Quinoa, Whole Grain Quinoa

Germinated Brown Rice, Sprouted Green Lentils

Organic Chia Seeds and Organic Haiga Rice

The first thing I thought of was a curry lentil soup because the last time I had some from Native Sun it was so amazing I haven’t been able to get it out of my head.  Every time I go back I ask if they have the soup and no far no luck.
To my complete happiness this came out just as amazing and was super easy.  It’s so creamy, flavorful and has a hint of sweetness.
Thank you to truRoots for this amazing sample pack!

Sprouted Green Lentil Coconut Curry Soup

***3 WW Pts Plus
10 to 12 servings

Organic Ingredients

1/2 Tbsp Earth Balance
1/2 Tbsp EVOO
1 onion, diced
2 carrots, peeled and chopped
2 Tbsp minced ginger
4 cups (1 carton) vegetable broth
2 cups water
2 rounded Tbsp curry powder
10 oz frozen cubed butternut squash (or fresh will be fine too)
6 Tbsp or about 1/3 cup tomato paste
1 cup lentils, I used truRoots Organic Sprouted Green Lentils
1/4 cup golden raisins
1 14-ounce can light coconut milk
Salt, to taste
Dash of cayenne pepper, optional

 Directions

1. Heat butter and olive oil in Dutch oven over medium high heat; add onion, carrot and ginger and cook until softened but not brown, about 5 minutes.

2. Pour broth and water in to vegetable mixture; stir in curry, squash and tomato paste and bring mixture to a boil.

3. Add lentils and gently boil for 5 minutes, reduce heat and simmer 30 minutes.

4. Remove from heat; stir in coconut milk and raisins.

Nutrition Facts
***3 WW Pts Plus
10 Servings
Amount Per Serving

Calories 134.9
Total Fat 2.1 g
Saturated Fat 0.8 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.7 g
Cholesterol 1.6 mg
Sodium 458.1 mg
Potassium 282.4 mg
Total Carbohydrate 23.9 g
Dietary Fiber 7.4 g
Sugars 4.9 g
Protein 6.2 g

Vitamin A 81.2 %
Vitamin B-6 5.6 %
Vitamin C 13.3 %
Vitamin E 2.9 %
Calcium 4.1 %
Copper 4.5 %
Folate 3.3 %
Iron 16.5 %
Magnesium 5.0 %
Manganese 8.9 %
Niacin 3.9 %
Pantothenic Acid 1.7 %
Phosphorus 3.2 %
Riboflavin 2.1 %
Selenium 1.3 %
Thiamin 3.2 %
Zinc 1.4 %

Oct 152010
 
I’ve got a short post for you since things have been so crazy between work and my new baby! 
We’ve now had two breakfasts and a dinner in the new camper and I’m thinking of doing a camping dry run in the driveway to make sure I’ve got the kinks worked out before we take her out for the maiden voyage.
Or maybe I’m just a dork that’s really excited and wants to sleep in the new camper.
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I can’t say I’m a meat n’ potatoes kind of girl but this was great with the added twist of butternut squash, sweet potato and curry.  Very warming with the cooler days!
Isn’t it so delicious to wrap up in a warm blanket and have a comforting and filling meal?
I guess that’s why they call it “comfort food”.

Curry Bison and Potato in the Slow Cooker
Yields a LOT of servings

Ingredients

1 lb ground bison (this would be delicious with ground turkey)
2 onion, chopped
1 Tbsp extra-virgin olive oil
Salt and pepper
3 large new potatoes, chopped
1 sweet potato, chopped
1 cup fire roasted diced tomatoes
2 cups peeled butternut squash, chopped
2 ribs celery, chopped
1 (4 cup) carton chix broth
2 Tbsp curry (used 1 Tbsp hot curry)

Directions

1. Heat a large skillet over medium high heat; add a Tbsp of olive oil and turn to coat; add the bison and onion, season with salt and pepper, to taste.  Stir regularly until browned.

2. Meanwhile spray a large slow cooker with cooking spray and add the potatoes through broth.  Add the cooked bison mixture and sprinkle curry on top.  Mix thoroughly.  Cook on low 8 hours.

Serve with hot cooked barley or rice and a side of kale salad or any desired green.

 Posted by at 1:45 pm  Tagged with:
Oct 132010
 

It was a match made in heaven; my oat recipe with PB2 and nutty wheat germ topped with sweet curry pear, sweet potatoes and walnuts and finished with a salty crunch or coarse sea salt.  It’s got that sweet salty thing going on!
Oats with Curried Pear, Sweet Potato and Walnut Topping

Ingredients

1/4 cup curry, pear, sweet potato and walnut salad
1 recipe pumpkin butter oats (leave the pumpkin butter out if you like)

Directions

1. Place one recipe of pumpkin butter oats in bowl.  Top with quarter cup of curry, pear, sweet potato and walnut salad.

Oct 092010
 
To round out the end of my first blogiversary I decided to make a remake of a salad I just got at Native Sun yesterday.  It was a curry pear salad and pure perfection.  Sorry NS but mine came out just as amazing but thank you for the idea! 
One thing I would do differently is get a firmer pear.  The one I had on hand was so ripe it became a bit mushy but still tasted dang good.  Initially I made this as a dessert but it would also be great for a pot luck and it’s also my new side for Thanksgiving.  You all will love this one.
Curry Pear, Sweet Potato, Walnut Salad
Serves 3
Ingredients
1 pear, sliced lengthwise
1 sweet potato, chopped
1/4 cup walnuts
1 Tbsp olive oil
3 Tbsp agave
Dash of salt
Curry powder, to taste
Directions
1. Preheat oven to 375F.
2. Whisk the curry, salt, agave and olive oil in a medium bowl.  Add the pear and potato.  Toss to coat.
3. Cook for 40 minutes or until potatoes are tender. Toss midway through adding the walnuts at this time.  Serve warm or cool.
Sending Blog love and I will post a recap of my upcoming night in St Augustine next week!
 Posted by at 1:07 am  Tagged with: