Mar 102013

  PicMonkey Collage

I’ve finally discovered the secrets to making great tasting great veggie or bean burgers when they used to fall apart, turning into mush.

The first secret is some flour – any kind will do; add it a tablespoon at a time until the mixture is firmer but only just stays together.  (This does take some practice because if you add too much, it is firm before you cook it. but after it’s cooked it is too dry.)

Second, add some mila.  It acts as an egg replacer but is a whole, raw food instead of that powdered stuff you buy at the store. (More on mila below.)

Third, put avocado on top. Everything is better with avocado.

Savory Veggie Burger with Vegan Cheese

Savory Veggie Burger with Vegan Cheese

These burgers were actually a round two recipe for me – I used the leftovers from the Quinoa and Black Bean Stew and, using fresh beets from KyV Farm, I re-created the veggie burgers I had recently eaten at Manatee Cafe in St Augustine.  I don’t know what they put in those things but I could eat them every day. Maybe twice a day. Make that three times. They are GOOD.

These burgers are really flavorful with the Bragg Liquid Aminos (tastes like soy sauce), sweet raisins and fresh salsa in the mix.   Put them on a burger bun with some vegan cheese and avocado and I bet you won’t miss the beef!

For my mila lovers out there – this is a great use for it!  In this recipe it acts as an egg replacer and also happens to be a whole, raw food with 3000 mg of Omega 3’s.  This powerful little seed has TONS of benefits and has been all over the news in the past few weeks.  Mila  was recently featured on Good Morning America as a great aid for weight loss! (You can see my friends Greg and Rachel in the clip – SO proud of you guys!). How awesome to finally have a way to help lose weight that isn’t some fake powder shake, pill or pharmaceutical.  It is the seed used in Dr Bob Arnot’s new book the Aztec Diet and was also featured on Fox News. If you are wondering what the heck mila is – you can check it out here.

Veggie Burger

Veggie Burger

Savory Veggie Burger

Inspired by Manatee Cafe Veggie Burger

Serves 6
Vegan, Gluten Free
Printable Recipe
**Veggies from KyV Farm


2 beets**
2 cups finely chopped purple cabbage**
2 red onions with tops, chopped finely (or 1/2 cup chopped onion)**
1/4 cup cooked quinoa (or cooked rice or any grain)
1/3 cup cooked black beans (or beans of choice)
1/2 cup nutritional yeast
2 Tbsp flour of choice
1/4 cup raisins

Flavor punch!

1/2 cup salsa mixed with 2 Tbsp mila as binder (Mila is optional but I suggest trying an additional Tbsp flour without it; however, this has not been tested.)
1/4 cup Bragg Liquid Aminos (or tamari or soy sauce)
2 tsp garlic powder
2 tsp onion powder

Optional toppings

2 avocados
3 red onion slices, chopped
Vegan cheese slices


**This is a great place to use left over quinoa and black bean stew in place of the precooked grains and beans.   Another option is to use canned beans and quickly cook the quinoa.  Feel free to also precook the beets, cabbage and onion in step one the day before.

1. Preheat oven to 350F. Cut tops off beets and reserve for another use; wrap beets in foil and bake for 1 hour or until soft enough to be easily pierced by a fork; unwrap and cool enough to handle; peel and chop finely. Meanwhile heat a medium pot sprayed with nonstick cooking spray; add cabbage and onion and cook until softened, about five ingredients.

2. Mix the beets through the raisins, stir in flavor punch! Preheat broiler to high; spray a sheet pan with non-stick spray form veggie burgers into six patties; broil about 3 to 5 minutes but watch closely as broilers vary. Flip when firm enough to flip; broil an additional 3 to 5 minutes or until firm. Top each burger with a slice of cheese, and/or 1/3 avocado and a sprinkling of red onion.

Nutrition Facts (Without optional toppings.)
6 Servings
Amount Per Serving 

Calories 119.3
Total Fat 1.3 g
Saturated Fat 0.1 g
olyunsaturated Fat 0.6 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
odium 124.2 mg
Potassium 323.7 mg
Total Carbohydrate 21.6 g
Dietary Fiber 4.1 g
Sugars 7.9 g
rotein 6.8 g

Vitamin A 3.6 %
Vitamin B-12 44.4 %
itamin B-6 51.5 %
Vitamin C 25.5 %
Vitamin D 0.0 %
Vitamin E 1.6 %
Calcium 3.3 %
opper 7.2 %
Folate 15.2 %
Iron 8.3 %
Magnesium 8.4 %
Manganese 17.9 %
Niacin 36.7 %
Pantothenic Acid 68.6 %
Phosphorus 10.8 %
iboflavin 42.4 %
Selenium 1.3 %
Thiamin 42.6 %
Zinc 2.8 %

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

Dec 112012

How many times do we throw food away and not think about it?

According to the EPA “More food reaches landfills and incinerators than any other single material in municipal solid waste (MSW). In 2010 alone, more than 34 million tons of food waste was generated, with only three percent diverted from landfills and incinerators for composting.

Why should we be concerned about this?  For many reasons; one being that as the food in the landfills rot, it creates methane which contributes to global warming.  Secondly, think of how many people on this planet are HUNGRY.  Americans portion sizes are so huge that we either eat the massive servings, sometimes enough to serve four people or more, and gain weight or send the left overs to a landfill.  “Feed People, Not Landfills – An estimated 50 million Americans do not have access to enough food. Organizations can donate safe and healthy food to a food bank or food rescue organization and both reduce food sent to landfills and feed those in need.” 

How can you help? Think about portion sizes – especially when eating out.  Can you share a dish with someone?  Don’t forget you can always order more if you are still hungry, but my bet is that you won’t be. How about taking home the left overs?  Remember that container ends up in a landfill.  This may seem a little weird to some people, but there is nothing wrong with bringing a take-along container for left overs or buying some compostable containers and using those instead of Styrofoam.  Secondly, think about what you throw away in your trash.  Is there anything you can set aside in a large “dump bucket” such as citrus rinds, apple cores, coffee filters, etc. that you can dump into a compost pile?  I don’t have one but I go back out to the woods and scatter these type scraps in the brush out back and let me tell you – that is some happy brush. Or even better – save those veggie scraps, such as the ends of onions, carrot peels and pepper ribs and seeds in a gallon size bag in the freezer.  Once it is filled pour all the veggie scraps in a large stock pot, cover with water and make broth.  See this recipe for Vivian’s Vivacious Vegetable Broth.  You can then save that gallon bag and reuse it over and over and you save money on broth.

In the spirit of reduce, reuse and recycle I created this recipe to use those broccoli stems that always stare you in the face, challenging you to do something with them.

This is one of those salads that is so good, you realize simple is better.  Add in your favorite protien to make this a complete meal or use this sauce/dressing recipe on ANYTHING – from topping some tofu, to a simple salad, or even as a dip.  And if broccoli crowns are all you have, feel free to use those!

Broccoli Stem Salad with Creamy Garlic Tarragon Sauce

Broccoli Stem Salad with Creamy Garlic Tarragon Sauce

Inspired by The Flavor Bible
Serves 2 to 3
Vegan, Gluten Free
Printable Recipe
**Ingredients on sale at Native Sun Natural Foods Market, Dec 7 through Jan 6th


3 broccoli stalks and leaves**
1/4 cup chopped green onion
2 Tbsp Vegenaise
1/4 tsp dried tarragon
1/8 tsp coarse sea salt
Fresh ground pepper, to taste


1. Peel or cut the skin of the broccoli stalks to remove; chop into bite size pieces; place in a medium bowl.  Chop the broccoli leaves finely; add, along with green onions, to broccoli stalks.

2. Mix the Vegenaise, tarragon, salt and pepper in a small bowl; pour over broccoli mixture and stir until combined.

Nutrition Facts
2 Servings
Amount Per Serving


Calories 115.2
Total Fat 9.3 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 254.2 mg
Potassium 292.1 mg
Total Carbohydrate 4.7 g
Dietary Fiber 2.7 g
Sugars 0.0 g
Protein 2.7 g


Vitamin A 27.3 %
Vitamin B-12 0.0 %
Vitamin B-6 7.2 %
Vitamin C 136.9 %
Vitamin D 0.0 %
Vitamin E 7.3 %
Calcium 4.5 %
Copper 2.1 %
Folate 15.8 %
Iron 4.7 %
Magnesium 5.7 %
Manganese 10.9 %
Niacin 2.9 %
Pantothenic Acid 4.7 %
Phosphorus 5.9 %
Riboflavin 6.3 %
Selenium 3.8 %
Thiamin 3.8 %
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.

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



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)


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.

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.

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, with questions and pricing and anyone outside the Greater Jacksonville area can contact E-MAIL: 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)

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 

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.

Mar 022012
Two facts.
1. Waste and I are not friends.

2. Kids have no problem with waste.

For example. I bought Band-Aids with Tinkerbell on them.
Every morning my daughter asks me if she can have a Band-Aid.

“Where is the booboo?”
She inspects her hands, brow wrinkling in thought.
“Right here.” Pointing to her fingertip.
I lean down, “that is the red marker you drew all over my recipe with.”
“You aren’t bleeding and we don’t need to waste a Band-Aid.”
“What’s waste?” She asks.
“Waste is when you don’t use something and just throw it away.”
“So it goes to the trash mountain? That is full of diapers?” she asks.
“Yes, that is correct.”
Again the brow wrinkling and contemplation. 

She looks up. “Can I have a Band-Aid?” she asks.

Sigh.  She’s three, so I’ll cut her some slack.

The next day she wanted some pineapple. She ate the entire can and I stared at the juice, contemplating what to do with it.  Hmmmm, I thought, hmmmm. This would make a great marinade when paired with soy sauce or miso. I don’t use enough miso so I went with that.

So, in the continuation of my War on Waste, this recipe was born.

A little salty from the miso, a little sweet/tart from the pineapple and nice spice from the curry.  This went perfectly with my stir fried rice and cabbage to create a sort of Asian-Indian fusion.

Baked Pineapple Curry Tofu with Fried Basmati Rice and Veggies
Rice recipe inspired by Eating Well
Serves about 4-6
Vegan, Gluten Free, Dairy Free

Tofu Ingredients

1 block firm organic tofu
1 cup pineapple juice
2 Tbsp curry powder
2 heaping Tbsp white miso
2 tsp dark sesame oil

Rice Ingredients
2 cups cooked basmati rice

2 teaspoons canola oil
1 onion, diced

2 carrots cut into matchsticks
4 cups cabbage, shredded
1 cup sliced green onion
3 cloves garlic, minced
1/2 to 1 tsp dried ginger
1 1/2 Tbsp Bragg Liquid Aminos
2 Tbsp rice vinegar
1 tsp toasted sesame oil
Hot red pepper sauce, to taste


1. Press tofu 1 hour to overnight to remove water. Cut into 1 inch cubes. Whisk marinade in a small bowl and pour over tofu. Marinate overnight. 

2. Preheat oven to 375. Spray a baking sheet with cooking spray; add tofu and bake 30 to 40 minutes or until golden.

3. Heat canola oil in a wok or straight sided skillet over medium-high heat; add onion and carrot and cook about 5 minutes. Add cabbage, green onion, garlic and ginger; cook an additional two minutes or until veggies are softened.

4. Add the cooked rice, soy sauce and vinegar to the pan; cook until the liquid is absorbed, 30 seconds to 1 minute. Remove from the heat; stir in sesame oil and hot sauce.





Tofu Nutrition Facts
4 Servings
Amount Per Serving
Calories 122.1
Total Fat 8.8 g
Saturated Fat 1.4 g
Polyunsaturated Fat 4.8 g
Monounsaturated Fat 2.3 g
Cholesterol 0.0 mg
Sodium 33.3 mg
Potassium 324.3 mg
Total Carbohydrate 14.3 g
Dietary Fiber 3.1 g
Sugars 8.7 g
Protein 13.5 g
Vitamin A 3.50%
Vitamin B-12 0.10%
Vitamin B-6 9.40%
Vitamin C 12.00%
Vitamin D 0.00%
Vitamin E 0.30%
Calcium 58.40%
Copper 21.20%
Folate 11.10%
Iron 19.20%
Magnesium 16.80%
Manganese 89.20%
Niacin 3.30%
Pantothenic Acid 2.00%
Phosphorus 18.30%
Riboflavin 7.40%
Selenium 21.80%
Thiamin 11.90%
Zinc 11.30%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Rice Nutrition Facts
4 Servings
Amount Per Serving
Calories 161.6
Total Fat 3.5 g
Saturated Fat 0.3 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 1.8 g
Cholesterol 0.0 mg
Sodium 440.8 mg
Potassium 122.5 mg
Total Carbohydrate 31.0 g
Dietary Fiber 1.1 g
Sugars 3.7 g
Protein 800.1 g
Vitamin A 60.20%
Vitamin B-12 0.00%
Vitamin B-6 4.30%
Vitamin C 5.50%
Vitamin D 0.00%
Vitamin E 3.30%
Calcium 1.60%
Copper 1.50%
Folate 2.10%
Iron 5.10%
Magnesium 1.50%
Manganese 10.80%
Niacin 6.90%
Pantothenic Acid 1.00%
Phosphorus 1.90%
Riboflavin 1.30%
Selenium 0.90%
Thiamin 10.60%
Zinc 0.90%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Dec 202011
First we brought to you the tale of Old McFrancisco had a Farm.

And now my three year old and I bring to you….the Twelve Veggies of Christmas.

Happy Holidays from FCC!

On the first day of Christmas, right from KYV,

A Wonderful Kohlrabi. 

The second day of Christmas, right from KYV,
Two Yum Yums and a Wonderful Kohlrabi.

The third day of Christmas, right from KYV,
Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi.
On the fourth day of Christmas, right from KYV,
Four Collard Greens, Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi.
On the fifth day of Christmas, right from KYV,
Five Broccoliiiiiii,
Four Collard Greens, Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi. 

On the sixth day of Christmas, right from KYV,
Six Long Green Onions,
Five Broccoliiiiiii,
Four Collard Greens, Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi.

On the seventh day of Christmas, right from KYV,
Seven Chinese Broccoli, Six Long Green Onions,
Five Broccoliiiiiii,
Four Collard Greens, Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi. 

On the eighth day of Christmas, right from KYV,
Eight Kale-a-Cooking, Seven Chinese Broccoli, Six Long Green Onions,
Five Broccoliiiiiii,
Four Collard Greens, Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi. 

On the ninth day of Christmas, right from KYV,
Nine (water)Melon Radish, Eight Kale-a-Cooking, Seven Chinese Broccoli, Six Long Green Onions,
Five Broccoliiiiiii,
Four Collard Greens, Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi.

On the tenth day of Christmas, right from KYV,
Ten Beans-a-Pickling, Nine (water)Melon Radish, Eight Kale-a-Cooking, Seven Chinese Broccoli, Six Long Green Onions,
Five Broccoliiiiiii,
Four Collard Greens, Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi.

On the eleventh day of Christmas, right from KYV,
Eleven Tender Lettuce, Ten Beans-a-Pickling, Nine (water)Melon Radish, Eight Kale-a-Cooking, Seven Chinese Broccoli, Six Long Green Onions,
Five Broccoliiiiiii,
Four Collard Greens, Three Red Beets, Two Yum Yums and a Wonderful Kohlrabi.

On the twelfth day of Christmas, right from KYV,
twelve Fresh Root Veggies, Eleven Tender Lettuce, Ten Beans-a-Pickling, Nine (water)Melon Radish, Eight Kale-a-Cooking, Seven Chinese Broccoli, Six Long Green Onions,
Five Broccoliiiiiii,
Four Collard Greens, Three Red Beets, Two Yum Yums
and a Wonderful Kohlrabiiiiiiii.
Apr 142011
Here I am once again with an Asian salad. I know I make a lot of these but this was one of those recipes where I needed to use up a lot of veggies before I get my next fabulous CSA installment. 
While I was making this I really wanted to branch out from the Asian theme but I find it really works well with the bok choy and cabbage so I came up with a creamy dressing this time that happily came out really well.
If you like a lot of dressing simply double the dressing ingredients.  I actually planned on making a second batch because it didn’t look like much when I poured the dressing over but once I started mixing it in all the veggies were nicely coated so I decided to forgo the extra calories.
Feel free to use any veggies you have on hand for this.  It is super easy and fast!  I love the reduced fat Veganiase purely because of the taste but feel free to use reduced fat or real mayo here.
Creamy Asian Salad with Raisins
Estim. 8 generous 1-cup servings
**3 WW Pts Plus
1/4 reduced fat Veganaise (or reduce fat mayo)
1 Tbsp soy sauce
1 Tbsp sesame oil
1 Tbsp agave (or honey for non vegan)
1 tsp Sriracha (an Asian hot sauce)
3 small heads of broccoli, chopped (even stem)
1/3 cup raisins
2 Tbsp sesame seeds
1. Add the bok choy, cabbage, broccoli and green onions to a large bowl.  Whisk the dressing ingredients together; pour over veggies. Top with raisins and sesame seeds and mix will.

Estimated Nutrition Facts

About 8 generous 1-cup Servings
 Amount Per Serving
***3WW Pts Plus

Calories 113.3
Total Fat 5.7 g
Saturated Fat 0.5 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 2.9 g
Cholesterol 0.0 mg
Sodium 213.5 mg
Potassium 427.0 mg
Total Carbohydrate 15.5 g
Dietary Fiber 3.3 g
Sugars 6.1 g
Protein 3.7 g

Vitamin A 38.0 %
Vitamin C 112.2 %
Folate 43.0 %
Magnesium 17.0 %
Manganese 38.8 %
Thiamin 17.9 %

In addition to this recipe I wanted to provide my update notes on Mindful Eating in my series of posts on my struggle to gain awareness with my body and not eat when I’m not hungry. 
Where the Quest for Natural Appetite Suppressants Led Me and a Massaged Kale Salad with Peanut Dressing.

The first post was 

The next was Grab a Cup o’ Miso and Join the Chat about Mindful Eating AKA Not Eating When I’m Not Hungry

And the third; Kale and Kohlrabi Salad with Miso-Tahini Dressing and Step Number Two in Mindful Eating


Let me start with saying my goal is to be able to maintain and even lose a bit without having to count points.  Truth be told, I love Weight Watchers and I love how their new program is pushing people to eat more whole and natural foods, but I’m sick of counting points.  I just want to live and not obsess.  I have joined and quit I’m not sure how many times over the years because I tend to not listen to my body and then I start eating more which then causes me to go back to WW.  It’s such a vicious cycle.  I’m hoping the mindful eating and the upcoming detox will help me break it.

I am really struggling with the snacking at night.  During the day I seem to have all the willpower I need but once I get home at night I’m tired and food gives me comfort until I eat where I pass that point of comfort and continue eating until I’m FULL.  I try to analyze why I keep blocking that little voice that tells me I’m not hungry but haven’t been able to figure that out yet. 

Tell me, do you struggle with eating when you aren’t hungry at specific times of day?  If so, what do you do to manage this?

Apr 052011
With this recipe I came to a realization.

Everything is better with (almond) butter.

I had not planned on posting this recipe but it was SO good I knew I would want to repeat it.  My original idea was simply to use agave and tamari and then stir in the almond butter but as I threw in the other few ingredients it added pleasing layers of flavor rather than detracting from the three main flavors.  The Sriracha added a bit of spice and the garlic powder, a subtle savory taste.

Don’t feel like you need to use all these veggies.  When I came up with this on my drive home I was only going to use bok choy, cabbage and green onion but in the end I threw a bit of everything I got with my csa in there.

Looks like a lot of veggies right?  Yes, I realize I put only 5 servings but this shrinks down by at least half. 

With all these goodies in here you must take a moment to scroll down to the nutrition info.  I’m not talking about fat and calories, I’m talking about the vitamins and minerals.

I think Michael Pollan would be proud.

 Sweet, Salty and Nutty Veggie Sauté with Quinoa
Serves 5-6

(Estimated) Ingredients

2 heaping Tbsp Almond butter
3 Tbsp Agave
1 Tbsp Tamari
Garlic powder
High heat cooking spray
3 dashes Sriracha, (Asian hot sauce)
Water as needed

1 large head bok choy
1 bunch fresh spinach
1/2 head cabbage, shredded
2 bunch green onion, chopped
2 large broccoli florets
Handful sugar snap peas
1 to 2 cups left over quinoa (I had about 1 1/2 cups)

Handful cashews for garnish


1. Spray wok with high heat cooking spray and heat over medium high heat.  When hot add veggies and sauté until crisp-tender, adding a few tbsp water as needed to prevent sticking. Mix agave and tamari, pour over vegetables.  Add the Sriracha and with garlic powder.  Taste and adjust seasonings as needed.  Remove veggies from heat.  Thin almond butter with a tbsp or two of water; stir into veggies. Stir in pre-cooked quinoa.

2. Divide mixture into five bowls, top with a few cashews.

***(You will have to estimate the actual cup size due to variations in the volume of your veggies but I’m thinking this is around 1 1/2 to 2 cup servings). 

Nutrition Facts

5 Servings
7 WW Pts Plus
Amount Per Serving

Calories 280.0
Total Fat 10.6 g
Saturated Fat 1.2 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 5.3 g
Cholesterol 0.0 mg
Sodium 344.6 mg
Potassium 994.6 mg
Total Carbohydrate 39.2 g
Dietary Fiber 7.5 g
Sugars 6.7 g
Protein 12.8 g

Vitamin A 189.6 %
Vitamin B-6 17.9 %
Vitamin C 161.9 %
Vitamin E 19.7 %
Calcium 15.8 %
Copper 17.3 %
Folate 51.9 %
Iron 31.8 %
Magnesium 30.7 %
Manganese 57.0 %
Niacin 7.5 %
Pantothenic Acid 4.7 %
Phosphorus 40.3 %
Riboflavin 67.8 %
Selenium 5.6 %
Thiamin 10.5 %
Zinc 8.9 %

Feb 142011
Happy Valentines Day!
I have such a wonderful recipe for you; but first, Eat. Live.Be.
Today’s Eat. Live. Be. topic is “Straight from the experts”.

I like the website RealAge which bases its information on a Scientific Advisory Board including the co-creators of the site; Michael F. Roizen, MD and Mehmet C. Oz, MD.

There was an article today about the 11 foods for faster easier weight loss and I really liked the list they had;
Yogurt (I will add: especially Greek yogurt for the amount of Calcium and protein)
Whole eggs, to keep you fuller, longer
Pistachios with their unsaturated fat, fiber and protein
Grapefruit, studies show that this fruit really boosts weight loss
Avocados for their Leptin content that will reduce your hunger
Mushrooms (I like this one…never would have thought of it!). Sub mushrooms for meat and save huge amounts of calories and fat.
Olive oil for the monounsaturated fats to help tell your brain when you are full
Whole grains over refined grains (this is one we all know). Helps keep you fuller, longer with the natural fiber.
Hot red peppers, such as cayenne. They contain capsaisin which reduces appetite and therefore food intake. (I need to try more of this!)
Fava beans (huh?) they have lots of lean protein and are high in antioxidants.
Rice with veggies. If you have them for lunch they will last you a long time, making you fuller, longer.

This past Saturday at Native Sun I picked up some of their Stir No-Fry.  It is a mix of raw veggies; broccoli, cauliflower, cucumber, kale, carrot, nappa cabbage, peppers and mushrooms, with a dressing of miso, garlic, ginger, sesame, soy sauce, lemon, cider vinegar, oil and agave. 

It is SO good; salty and sweet, that I decided to create a similar broccoli salad of my own but add a bit of kick to it with some sriracha.  It turned out just as well!  We served it on the side of a mixed seafood platter; sesame-wasabi seared tuna, grilled shrimp and flounder.

Spicy-Sweet Miso Marinated Broccoli Salad
6 Servings (Avg will be 1 1/2 cup)
**2 WW Pts Plus


1 rounded Tbsp light miso paste
2 tsp agave nectar (or honey)
1 tsp sriracha (an Asian hot sauce)
2 tsp dark sesame oil
2 tsp rice wine vinegar
1 clove garlic, minced
1 tsp minced ginger
2 packets stevia (optional for sweeter result)

5 cups chopped broccoli (including leaves)
1 green onion, diced
3 carrots, sliced


1. Stir the marinade ingredients together.

2. Place the salad veggies in a large bowl and pour the dressing over; stir well to coat.   

***Tasty when enjoyed right away but the longer this sits the better it will be.

Nutrition Facts

6 Servings (Serving size will vary with size of vegetables.  Average will be 1 1/2 cups)
***2 WW Pts Plus
Amount Per Serving

Calories 67.2
Total Fat 1.9 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 0.6 g
Cholesterol 0.0 mg
Sodium 236.5 mg
Potassium 364.3 mg
Total Carbohydrate 11.5 g
Dietary Fiber 3.3 g
Sugars 3.4 g
Protein 2.7 g

Vitamin A 96.0 %
Vitamin B-6 9.7 %
Vitamin C 119.1 %
Vitamin E 7.2 %
Calcium 5.1 %
Copper 3.0 %
Folate 15.1 %
Iron 4.4 %
Magnesium 6.0 %
Manganese 12.8 %
Niacin 4.0 %
Pantothenic Acid 5.0 %
Phosphorus 6.6 %
Riboflavin 6.4 %
Selenium 3.6 %
Thiamin 5.1 %
Zinc 2.7 %

Sep 072010
I hope everyone had a wonderful Labor Day weekend.  Ours was busy but really nice.  The highlights included Rombauer Chardonnay, a pedicure in “Chick Flick Cherry” and a family boat ride (just the three of us which is rare) to Whitey’s Fish Camp for the boiled seafood platter.  My little one was charming the pants of everyone shakin’ her booty to the band. 
Can’t say I’m glad to be back at work so we will focus on more positive things.
Like this salad.
If I could dive into this salad I would.  It’s spicy, sweet, crunchy, has that meaty texture from the barley and a finish of crisp lemon. 
I stayed pretty true to this recipe, only making a few minor changes.

Moroccan Chickpea Barley Salad

 Serves 6-8


1 1/2 cups  pearled barley
3 cups veggie broth or water
1 teaspoon salt
Olive oil
1 15-ounce can of chickpeas (garbanzo beans), rinsed and strained
1 cup shelled pistachio nuts
1 cup diced dried apricots
4 chopped green onions or scallions
1 cup chopped flat leaf parsley
Zest and juice of a lemon
Spice Mixture or 1 Tbsp Vindaloo seasoning
Coarse ground salt to taste

Spice Mix:
1 teaspoon black pepper
1 teaspoon cardamom
1/4 teaspoon cayenne
1/4 teaspoon ginger
1/4 teaspoon nutmeg
1/4 teaspoon cinnamon
1/2 teaspoon turmeric


1. Heat 2 tablespoons of olive oil in a large pot on medium high heat. Add the barley and sauté for 3-4 minutes, stirring often. Add the broth, and a teaspoon of salt. Bring to a simmer and simmer until the barley is tender, about 45 minutes.  Remove from heat, drizzle olive oil and set aside to cool.

2 Add the chickpeas, pistachios, apricots, green onions and parsley to a large bowl and mix well. Add the zest and juice of the lemon and mix again. Add the barley and mix. Sprinkle the spice mixture over the barley and mix well. Taste, and add salt if needed.