Apr 022014
 

  This Easy & Delicious Vegan Spanakopita Recipe has a healthy little secret – within that oh-so light and flakey crust it is stuffed with savory, seasoned greens and tangy sun dried tomatoes nestled inside. My whole family enjoyed each bite!

Vegan Spanakopita Recipe

Vegan Spanakopita Recipe

Getting kids involved in cooking is fun.

Especially with plant based cooking. No worries of contamination or icky pathogens – just good clean fun.  The best part is that it is time well spent together (electronics-free), AND gives kids a skill that will benefit them for the rest of their lives.

When I graduated college I do believe my best dish was spaghetti with jarred sauce that I typically managed to still mess up. I remember all the waaaaaay back to my dorm at FSU – there was a shared kitchen with one of those old stoves with the coil.

Visions of a Dorm Room

Visions of a Dorm Room

The “kitchen” was more of a closet with other students occasionally also cooking spaghetti or a processed cheese product that could last a nuclear ice age – you know the one I’m talking about.

Cooking in the Dorm

Cooking in the Dorm

Very funny photo source. If you want to be entertained - click the link. 

A well trained cook, my mother was not. Fish sticks, chicken pot pie and tuna noodle casserole all the way baby.
Love you mom! Please don’t be mad I’m telling everyone about the frozen fish sticks!

My Nana, on the other hand, was an excellent macrobiotic cook. But, unfortunately I didn’t think macrobiotics were cool when I was growing up, so I didn’t learn how brilliant my Nana was until later in life.

Now that I have learned so much about food, our food system in the US, and cooking, I have vowed to bless my daughter with knowledge and skill. She will know what kohlrabi is, how to make her own bean burgers (and be able to eat the raw mix if she wants), the importance of fiber, why staying away from dairy is key, and the state of the commercial farming industry. She is one of the people that will help shape our future – and the future looks better than today.

Part of our future is electronics. I’ve learned to embrace it, but respect it’s power. One of the ways I have planned to embrace it is by doing more videos on how to cook. My problem is timing. By the time I get home from a long day of business meetings, appointments etc. my daughter needs to start her homework  and I have to get dinner on the table before she tries to eat me out of house and home. The last thing I seem to be able to do is put makeup on and film a video.

But I have good news. I’ve discovered a great medium for the busy cook who wants to get into the video segment.

The Vine Video. In 7 seconds I can give a quick overview of how a dish was made. No one really wants to sit down to a 20 minute tutorial before they eat anyway, right? Right? (At least that’s what I’m telling myself.)

Well here it is. You can pause it at each frame but just don’t pause it on my oh-so-fresh and un-made up face. Lord knows I’m not in my college days any more.

Did you grow up cooking? If you have children, how do you get them involved?

Vegan Spanakopita Recipe

Vegan Spanakopita Recipe

Greens Spanakopita

Serves 4
Vegan
Printable Recipe

Ingredients

8 sheets fillo dough
Olive oil spray
1 onion, sliced thinly
3 cloves garlic, minced
1-2 bunches kale, bok choy, spinach or mixture of any greens (about 5 cups), chopped
1/4 tsp sea salt
1/8 tsp fresh ground pepper
1 tsp garlic powder
1/3 cup julienned sundried tomatoes
2/3 cup non-dairy cheese (such as cashew cheese, Daiya or tofu cheese)

Directions

1. Preheat oven to 350F. Heat a sauté pan over medium-high heat; spray with olive oil; sauté onions, about 5 minutes; reduce heat to medium-low; add garlic and greens, salt, pepper and garlic powder. Cook an additional 5 minutes or until greens are wilted.

2. Place one sheet fillo on pan prepared with parchment; spray with olive oil; top with next sheet; repeat. Top with greens mixture, cheese and sundried tomato; fold edges over so top is completely covered; flip and spray top with additional olive oil; bake for 25-30 minutes or until fillo is browned. ** Cut into four triangles.

**Watch the fillo closely because it can go from undercooked to overcooked in minutes!

Nutrition Facts (with 1 1/2 Tbsp olive oil)
4 Servings
Amount Per Serving

Calories 204.8
Total Fat 9.6 g
Saturated Fat 1.9 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 4.2 g
Cholesterol 0.0 mg
Sodium 508.0 mg
Potassium 599.4 mg
Total Carbohydrate 26.4 g
Dietary Fiber 4.3 g
Sugars 4.5 g
Protein 5.8 g

Vitamin A 296.1 %
Vitamin B-12 0.0 %
Vitamin B-6 12.6 %
Vitamin C 86.9 %
Vitamin D 0.0 %
Vitamin E 8.5 %
Calcium 9.5 %
Copper 14.1 %
Folate 9.3 %
Iron 12.7 %
Magnesium 10.1 %
Manganese 33.8 %
Niacin 6.1 %
Pantothenic Acid 2.4 %
Phosphorus 7.0 %
Riboflavin 7.3 %
Selenium 3.0 %
Thiamin 7.5 %
Zinc 3.4 %

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

Dec 012013
 

Greens Salad with Avocado, Chickpeas, Quinoa and Hummus Dressing is a hearty, yet easy to make salad that is sure to satisfy even the biggest appetite! 

Greens Salad with Avocado, Chickpeas, Quinoa and Hummus Dressing

Greens Salad with Avocado, Chickpeas, Quinoa and Hummus Dressing

“Call me, I need to share some recipes that I have been doing ….”

Last week I got a text from Vivian at KyV Farm that she came up with a few easy and delicious recipes to utilize the staples we have on hand – such as greens and beans.  Of course I called her right away so I could hear all about them because I’m always looking for new ideas aside from my go-to staple of “if in doubt, make soup”. They sounded so tasty that I had to go home and whip this one up immediately with some of the beans, quinoa and hummus I already had on hand.

Greens Salad with Avocado, Chickpeas, Quinoa and Hummus Dressing

Greens Salad with Avocado, Chickpeas, Quinoa and Hummus Dressing

Here were some of her suggestions:

  • Utilize any greens you have – a whole mixture of bok choy, lettuce, collards, kale – whatever! Wash and dry them and use them as a base for your salads. Top with cooked beans, cooked quinoa and avocado. Now here is the kicker. Instead of using salad dressing try hummus!
  • Chickpea tacos – mix equal parts chickpea flour and water, salt and pepper. Cook them in a lightly oiled pan like a crepe. Stuff with beans and vegggies.
  • Mix greens into fresh salsa right along with any herbs.  Use this in a base for pasta sauce and no one will even notice the extra veggies.
  • Soak some beans overnight and throw them in the pressure cooker with salt-free broth, onions, garlic and sofrito. Bring the pressure up to a simmer and cook 30 minutes then remove from heat.
  • Mix some poblano peppers in with the cooked chickpeas to make a spicy hummus. (I like to throw some greens in there too.)

Upon one taste of this salad I knew Vivian had hit the jackpot! What a way to get your greens in! I love the hummus as a creamy dressing and with 12 grams of fiber and almost 12 grams of protein this is a sure-to-fill-you-up meal.

Do you have any easy and favorite ways to use what you usually have on hand?

Greens Salad with Avocado and Hummus Dressing

Greens Salad with Avocado and Hummus Dressing

Greens Salad with Avocado, Chickpeas, Quinoa and Hummus Dressing

Vegan, Gluten Free
Serves 1
Printable Recipe
**Ingredient from KyV Farm

Ingredients

2 cups mixed greens, chopped**
1/4 cup cooked quinoa
1/4 cup cooked chickpeas
1/4 cup raw broccoli florets, chopped**
1/4 Florida avocado, chopped
2 Tbsp hummus
Salt and pepper

Directions

1. Top greens with quinoa, chickpeas, broccoli, avocado and hummus; season with salt and pepper to taste.

Nutrition Facts
1 Serving
Amount Per Serving 

Calories 313.6
Total Fat 12.3 g
Saturated Fat 2.0 g
Polyunsaturated Fat 2.6 g
Monounsaturated Fat 5.5 g
Cholesterol 0.0 mg
Sodium 304.0 mg
Potassium 505.3 mg
Total Carbohydrate 41.7 g
Dietary Fiber 12.1 g
Sugars 2.5 g
Protein 11.7 g

Vitamin A 69.4 %
Vitamin B-12 0.0 %
Vitamin B-6 21.7 %
Vitamin C 73.3 %
Vitamin D 0.0 %
Vitamin E 1.8 %
Calcium 7.1 %
Copper 24.9 %
Folate 26.4 %
Iron 17.8 %
Magnesium 15.3 %
Manganese 35.1 %
Niacin 4.5 %
Pantothenic Acid 10.4 %
Phosphorus 14.8 %
Riboflavin 6.1 %
Selenium 4.4 %
Thiamin 6.5 %
Zinc 10.3 %

*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 202013
 

 Utilize all your farmers market produce in this Sensational Seasonal Lentil Soup with a Surprising Ingredient – Radishes! 

KyV CSA 2013-2014 Installment 1

KyV CSA 2013-2014 Installment 1 Acorn Squash

Step into my day dream of a Utopian world with an organic farm at the center prompted by my first installment of veggies last Wednesday. What a variety it was!

1) KALE
2) SPAGHETTI SQUASH or EGGPLANT(not in picture) or Yellow Squash/Zucchini
3) ACORN SQUASH & CALABAZA
4) DAIKON RADISH * or RED RADISHES
5) YUM YUM SWEET PEPPERS
6) BOK CHOY
7) KOMATSUNA SPINACH
Plus delicious fresh bread!

KyV CSA 2013-2014 Installment 1

KyV CSA 2013-2014 Installment 1 Daikon and Red Globe Radish

There is nothing like walking up to a farm stand, jute bag in hand, with vegetables just pulled from the ground and saying hello to the farmer that grew them. I can’t help but dream about a concept where an organic farm is the center of a supportive community that surrounds it. On the outskirts of the farm are schools that get their food – fresh produce, not off a truck from a far away place, or from food like substances produced in a lab, but from their own back yard.  Ecology, recycling and sustainability would be a main focus.  Kids would be taught real skills along with the standard reading, writing and arithmetic such as sewing, cooking and farming.  We wouldn’t send jobs overseas – but we would produce real products and support families right here in our own communities.

KyV CSA 2013-2014 Installment 1

KyV CSA 2013-2014 Installment 1 Fresh Bread, Eggplant & Yum-Yum

Also located there are holistic doctors – trained in both conventional medicine and the healing properties of holistic nutrition with a focus on healing through food and traditional herbal remedies.  There would be less instances of heart disease, cancer and diabetes. People would live long and productive lives with a high quality of life.  We would respect and support our elders as a vital part of our community.

KyV CSA 2013-2014 Installment 1

KyV CSA 2013-2014 Installment 1 Bok Choy

There would be a huge focus on staying active with lots of natural trails, camping and hiking in the surrounding woods.  Homes would be built small and with sustainable materials and solar power.  We would collect and purify rain water and we would welcome people that are skilled as seamstresses, gardeners, chefs, mechanics. There would be less of a reliance on technology and more on face to face interactions with real people.  We would have a large library attached to the school with tons of programs for kids and adults alike. Book clubs, children’s story time, craft fairs.  Life is slower, calmer, less stressful.

KyV CSA 2013-2014 Installment 1

KyV CSA 2013-2014 Installment 1 Cucumber, Lettuce & Kale

Am I crazy to want such things? I know the argument is the fact that this method can not support the current population – a fact that gets scarier and scarier. How ARE we going to be able to support the population of the future?  Natural resources are being depleted, rivers, oceans and lands are being polluted and consumerism is off the charts. At this point all we can do is take one step at a time, lead by example and constantly be learning about what is going on in the environment and the world…..

And eat soup.

Sensational Seasonal CSA Soup

Sensational Seasonal CSA Soup

Seasonally inspired, calming, comforting and rejuvenating soup.  Deliciously filled with fiber, vitamins and nutrients and just the right amount of protein.

Sensational Seasonal CSA Soup

Sensational Seasonal CSA Soup

For anyone in your family that isn’t a spicy radish lover – let them try this soup. My daughter thinks they are potatoes!

What is your idea of a Utopian society? What are your thoughts on feeding the populations of tomorrow? 

Sensational Seasonal CSA Soup

Sensational Seasonal CSA Soup

 Sensational Seasonal Lentil Soup

Serves 8
Vegan, Gluten Free
Printable Recipe
**Ingredients from KyV Farm

Ingredients

1 Tbsp oil or broth
1 onion, chopped
3 cloves garlic, minced
1 cup chopped celery
1 cup chopped carrot
1 Daikon radish, chopped**
6 Red Globe radish, quartered**
1 cup Yum-Yum peppers, chopped**
1 Tbsp poultry seasoning
1/4 to 1/2 tsp salt
1 cup chopped collard greens or kale**
1 cup lentils, rinsed
1 1/2 cups cooked white beans (about 1 can Great Northern, Cannelini or Butter beans)
1 carton broth
2 tsp prepared mustard

Directions

1. Heat oil or broth in a Dutch oven over medium high heat; add onion and cook 5 minutes or until softened; add garlic, carrot and celery; cook an additional 3 minutes; add radish, peppers, poultry seasoning and salt; cook 5 more minutes or so; add collards or kale, lentils, beans and broth; reduce heat, cover and cook about 30 minutes or until lentils and radishes are soft. Stir in mustard, taste and re-season if necessary and enjoy!

Nutrition Fact
8 Servings
Amount Per Serving 

Calories 141.5
Total Fat 2.1 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.3 g
Cholesterol 0.0 mg
Sodium 570.5 mg
Potassium 519.3 mg
Total Carbohydrate 24.0 g
Dietary Fiber 6.4 g

Sugars 2.7 g
Protein 6.8 g
Vitamin A 49.6 %
Vitamin B-12 0.0 %
Vitamin B-6 9.6 %
Vitamin C 36.6 %
Vitamin D 0.0 %
Vitamin E 2.5 %
Calcium 7.7 %
Copper 10.8 %
Folate 22.6 %
Iron 16.9 %
Magnesium 10.5 %
Manganese 25.2 %
Niacin 3.2 %
Pantothenic Acid 3.6 %
Phosphorus 10.9 %
Riboflavin 3.7 %
Selenium 2.8 %
Thiamin 8.4 %
Zinc 6.7 %

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

Oct 152013
 

Gently sweet, soft, moist and comforting – these kale and flax cornbread muffins are supremely satisfying.

They are perfect for breakfast or as a great accompaniment for dinner (and your kids will love eating kale and flax). Imagine that!

All Natural Kale and Flax Cornbread Muffins

All Natural Kale and Flax Cornbread Muffins

There is something comforting about cornbread – it’s a little sweet and a unique texture that can only be a cornbread. For anyone thinking about adding more plant based foods into their diet this is a great start!

If you have been following my blog, you know that I’m taking plant based nutrition courses with Cornell University to obtain my Certificate in Plant Based Nutrition.  I did a review of my first class and have finished with the second called diseases of affluence. We are learning more and more about the healing power of plants as a whole ~ plants are filled with the right amounts of protein, are high in fiber, low in fat, and packed with vitamins and nutrients. Inversely, animal foods (including dairy) have cholesterol, saturated fats and high amounts of animal protein that are fuel for the fire when it comes to diseases such as cancer, heart disease, diabetes and many more.

 Instead of doing a boring old review, I will share a moving story with you that one of my fellow students posted. He is a doctor that obviously cares very much about his patients. One in particular was a very sick lady…..

All Natural Kale and Flax Cornbread Muffins

All Natural Kale and Flax Cornbread Muffins

Story courtesy of Doctor Anthony Stugan.  Dr Stugan ~ we all thank you so much for this moving story. You will change many lives through your caring and commitment to health.

“While I find all of Dr. Campbell’s Principles of Health important and compelling, I would like to take this opportunity to tell a brief story relating to Principle #6: The same nutrition that prevents disease in its early stages – that is, before diagnosis- can also halt or reverse disease in its later stages, after diagnosis.

In early August, about three weeks after I had changed to a WFPB [Whole Foods Plant Based] diet, I began to recommend this to my patients. One patient who I had been seeing for the past five years was a sixty-six year old female who was obese at five-feet two inches and just over 280lbs. She had undergone a left breast lumpectomy for cancer, was an uncontrolled Type II diabetic on three oral hypoglycemics, had previously undergone triple bypass for coronary artery disease, had hypertension, dyslipidemia, osteoarthritis, hyperuricemia, obstructive sleep apnea, renal insufficiency, and chronic venous stasis with intermittent ulcerations on lower extremities. She was taking more than a dozen prescribed medications from myself and other medical sub-specialists. At the time of her appointment I recall she was wearing UNA Boots (medicated wraps for venous stasis ulcerations) on both legs. We had previously adjusted her diuretics to try and diminish the weeping edema in her legs only to add further insult to her kidney function. Sodium restriction to her meant not adding salt to her food–which consisted of sausage, hot dogs, and a favorite in this area–biscuits and gravy.

We discussed her disappointing lab results, her weight gain, her chronic edema, and then I just told her that my approach to treating her was failing and I then asked her if she would be agreeable to exploring an entirely different path. I explained that since her last appointment, I had learned a considerable amount about the benefits of whole food plant based nutrition and that if she would consider this option, we could possibly reverse her diabetes, help her lose weight, improve her blood pressure and even reduce or eliminate the possibility of her breast cancer returning. I sat with her and we leafed through some pages of Dr. Fuhrman’s book: Eat to Live, and we talked about several of his patients whose stories are featured in the book and who were able to successfully lose weight and discontinue many or all of their medications and regain their health. I explained to her that after 20 years of medical practice, I was still learning new things. I shared with her that I had recently changed my diet and that this enabled me to discontinue my cholesterol and blood pressure medications which I had taken for 17 and 10 years respectively. She was shocked that I had high blood pressure and high cholesterol. “But Dcotor, you’re so thin, you mean you have high cholesterol too?” Prior to changing my diet I was 5ft 10 and weighed 170 lbs. I explained that even though I was not overweight and my cholesterol and blood pressure were controlled with medication, I didn’t feel good and I was willing to change my diet to see what would happen. I told her that I now had much more energy throughout the day and that I felt ten years younger! Better still, I felt empowered by the fact that I was now in control of my own health instead of simply taking a handful of pills everyday. I explained to her that with respect to her diabetes, we were in a sense just chasing our tails by periodically trying new medications to lower her glucose and A1c levels. With the WFPB diet, she could potentially eliminate the need for all of the diabetic medications altogether. She embraced this idea, agreed to order a copy of the book and try to join me on this new healthy eating lifestyle. We kept all of her medications the same and scheduled a follow up appointment for six weeks later.

In two weeks, she called the office because she experienced her first ever near-hypoglycemic episode, a finger stick glucose of 74. She told me that although she had “cheated” once or twice, she was enjoying the book and was committed to the lifestyle change. I recommended that she immediately discontinue all three of her diabetic medications.

On her follow up appointment, we rejoiced over her 21lb weight loss, normal blood pressure, complete resolution of her lower extremity edema, and glycohemoglobin A1c of 5.8% — now in normal range. I am so proud of her, I told her that in all of my years of practice, I had never seen such a dramatic improvement in such a short time. No medication will ever accomplish this.

She is now even more committed to continuing this lifestyle and she has gone on to support one of her friends adopt a WFPB diet.

All Natural Kale and Flax Cornbread Muffins

All Natural Kale and Flax Cornbread Muffins

For anyone that is looking to cut out oils – including extra virgin, unrefined coconut oil – you can try substituting some or all of the oil with unsweet apple sauce. I will definitely be trying this in future batches!

All Natural Kale and Flax Cornbread Muffins

All Natural Kale and Flax Cornbread Muffins

All Natural Kale and Flax Cornbread Muffins

Serves 12
Vegan, Gluten Free Option
Printable Recipe

Ingredients

1 Tbsp ground flax seed
3/4 cup plus 3 Tbsp plain non-dairy milk
1 cup whole wheat or gluten free flour
1 cup cornmeal
1/2 tsp sea salt
1 Tbsp baking powder
1/2 cup agave or local honey
1/2 cup pure coconut oil, melted
3/4 cup finely chopped raw kale
2 green onions, chopped

Directions

1. Preheat oven to 375F.   Mix 1 Tbsp flax with 3 Tbsp non dairy milk and place in refrigerator. Mix flour, cornmeal, sea salt and baking powder in a large bowl. Add agave or honey, coconut oil, 3/4 cup non-dairy milk, flax mixture and stir to combine. Fold in kale and green onions. Spoon evenly into 12 muffin tins and bake 17 -20 minutes.

Nutrition Facts
12 Servings
Amount Per Serving 

Calories 207.4
Total Fat 9.9 g
Saturated Fat 7.9 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.7 g
Cholesterol 0.0 mg
Sodium 232.3 mg
Potassium 59.5 mg
Total Carbohydrate 29.9 g
Dietary Fiber 2.3 g

Sugars 11.8 g
Protein 2.6 g
Vitamin A 22.6 %
Vitamin B-12 0.0 %
Vitamin B-6 2.3 %
Vitamin C 5.8 %
Vitamin D 0.0 %
Vitamin E 1.1 %
Calcium 7.8 %
Copper 1.9 %
Folate 1.0 %
Iron 3.6 %
Magnesium 3.8 %
Manganese 4.9 %
Niacin 2.1 %
Pantothenic Acid 0.6 %
Phosphorus 5.3 %
Riboflavin 1.9 %
Selenium 2.5 %
Thiamin 2.9 %
Zinc 1.6 %

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

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.

Jul 182013
 

 True or False – you will save money if you make it from scratch.

True. Sort of.

Kale Spa Salad

Kale Spa Salad

I think back to my days before children, when I could gallivant about the city going to weekly wine tastings and dinners.  I was young, professional and thought I was hot stuff.  Several co-workers and I would leave work on each fine Thursday, drive to the Grotto Wine Bar in San Marco to nosh on appetizers and drink wine; afterwards we would head to Pom’s Bistro (which sadly is no longer there) and I would order the Pad Thai- damn good Pad Thai at that. I can’t say I’ve had better since. But…it was expensive at $18 dollars.  I was sure I could make it at home cheaper.

So I went and bought all the ingredients, many I would most likely not use very often……to the tune of $40!  I spent about two hours getting all the ingredients measured out, cooking it and plating….and for the grand finale….the taste testing.

It was ok at best. Ug!

I learned an important lesson though.  Sometimes it is cheaper and less work to simply buy a smaller portion of a pre-made item and can be just as healthy as from scratch with just a few tweaks.

The key is to read the INGREDIENTS on the pre-made item. If there are 300 ingredients, or you have no idea what the ingredient is, run for the hills.

Kale Spa Salad

Kale Spa Salad

The pad thai experience all came back to me when I returned home armed with groceries from Native Sun including kale, some green onions, red onion and a cup or so of their premade Kombucha Spa Salad.
[edamame, orzo, peaches, strawberries, carrots, yellow peppers, kombucha, olive oil, OJ, scallions, ginger, agave, cider vinegar, dijon mustard, garlic]

Now how much would it have cost me to gather and prep the Kombucha Spa Salad?  Probably a lot for what my needs were. So I simply grabbed the fresh ingredients I had on hand and put those together, added some avocado for additional protein and threw the spa salad right on top – thereby making it a WOW salad that was both cheaper AND much faster!

Though you may not have the Kombucha spa salad available to you – is there a local restaurant in your area that carries anything pre-made like this?  You can purchase that and use it the same way I did here! Native Sun has LOTS of options and coming soon KyV Farm should be adding some pre-made options at next year’s CSA!

Kale Spa Salad

Kale Spa Salad

Kale Spa Salad

Serves 4
Vegan, Gluten free (If pre-made salad contains no gluten. This particular one does because of the orzo.)
Printable Recipe
**Ingredients on sale now at Native Sun Natural Food Market, July 7 through August 6, 2013

 Ingredients

1 bunch kale, detemmed, washed and torn into bite size pieces
1/4 red onion, sliced very thinly
1/3 cup balsamic vinaigrette (such as Annies**)
1 green onion, sliced**
Coarse sea salt & Fresh ground pepper, to taste
1 avocado, pit and skin removed and chopped
1 cup Kombucha Spa Salad (or premade salad of choice)

Directions

1. Mix the kale and onion in a large bowl, top with dressing; massage dressing into kale to break down the fibers, about 2 minutes. Top with green onion, avocado and pre-made salad. Enjoy!

Nutrition Facts (Before adding the pre-made spa salad)
4 Servings
Amount Per Serving 

Calories 215.9
Total Fat 15.0 g
Saturated Fat 1.4 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 4.3 g
Cholesterol 0.0 mg
Sodium 144.4 mg
Potassium 722.0 mg
Total Carbohydrate 20.2 g
Dietary Fiber 7.5 g
Sugars 4.8 g
Protein 5.0 g

Vitamin A 532.5 %
Vitamin B-6 21.8 %
Vitamin C 143.5 %
Vitamin D 0.0 %
Vitamin E 11.4 %
Calcium 15.3 %
Copper 20.0 %
Folate 17.7 %
Iron 11.7 %
Magnesium 12.8 %
Manganese 46.3 %
Niacin 9.3 %
Pantothenic Acid 7.7 %
Phosphorus 9.0 %
Riboflavin 12.1 %
Selenium 3.1 %
Thiamin 10.1 %
Zinc 5.5 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
I hope you enjoy this spa salad made quick, easy and cheap!

 Posted by at 9:45 am  Tagged with:
Apr 012013
 

Kale 3 Ways – Cheesy Kale Tomato Sauce, Kale Basil Pesto and Quinoa Power Bowl

Quinoa Power Bowl

There was a certain time during our camping trip last week that I took my life into my own hands. I was in a stare down with a tired and hungry 4 year old after a day of sun and fun with no nap. I needed to whip up something fast and healthy because I had already busted her hiding under a pillow with marshmallows stuffed in her cheeks like a chipmunk with a third waiting to follow.  Needless to say she was not thrilled when I grabbed the lone remaining marshmallow.

I quickly set some water on to boil and pulled some brown rice noodles, nutritional yeast (nooch) and a jar of quality pasta sauce in the cupboard of my little teardrop shaped trailer and some kale from the mini fridge.  (What, that’s not normal camping fare?) With those ingredients I made a semi-homemade cheesy kale tomato sauce with a vegan twist by stirring in some nutritional yeast as I heated the sauce and then simmering some finely chopped kale right in the sauce to wilt it down nicely. Voila – it looked like normal pasta sauce but had lots of protein, vitamins and minerals.  Once I got home I simply had to create it from scratch. It was super simple to do and would be great over salad, tofu and tempeh, poured over baked dishes or anywhere sauce is used.  It’s rich and hearty and has a great balance of acidity, sweet and savory flavors.  After trying the sauce, my daughter ate at least a full cup of the made- from-scratch version.  I’d much rather see her cheeks fully of healthy sauce than marshmallows!

Kale and Nutritional Yeast

What is nutritional yeast? Find out here. And why all the kale? Kale is that powerful and vibrantly green plant that packs a huge nutrient punch. It is one of the sources of plant based calcium that is super absorbable and alkalizing. It also helps to lower cholesterol, fights inflammation and oxidative stress and has tons of vitamin K, A and C.

Quinoa Bowl and Fresh Pesto

The idea for the quinoa power bowl came from a breakfast dish I had recently at a local restaurant.  Their quinoa and kale is typically served with tomatoes, a creamy pesto, chicken and feta so I had to do lots of “leave this off please“.  I loved the idea, but there were way too many animal based foods in it.  I decided to nix the chicken, feta and creamy pesto and create a virgin olive oil based pesto with fresh garlic, kale and some of the Cheesy Kale Tomato sauce.  Wowza!  The fresh pesto really makes this dish pop. There is nothing like aromatic basil and garlic with a touch of salt; what a versatile recipe.  Here are some ideas of how to use pesto; use it as a spread for sandwiches, stir into soups, use it on pasta, top any vegetable or salad, make hummus or potato salad!

Time Crunched?

If you don’t have time to make the sauce from scratch but want to try your hand at the quinoa power bowl, simply do what I did the first time – purchase your favorite store bought brand, heat and stir in 2 cups kale and 1/4 cup nutritional yeast.  No time even for that? Open a can of fire roasted tomatoes, drain and use in place of tomato sauce on the Quinoa Bowl.

Another time saving tip.

There are many delicious store bought versions of pesto.  Simply purchase one and add a tbsp to each plate.

Have some extra time to make all three?  Here is a handy grocery list.

Cheesy Kale Tomato Sauce

Cheesy Kale Tomato Sauce

Cheesy Kale Tomato Sauce (Vegan)

Basic sauce recipe by Giada De Laurentiis
Makes about 5 cups
Vegan, Gluten Free
Printable Recipe

Ingredients 

1/4 cup extra-virgin olive oil
1 small onion, chopped
2 cloves garlic, chopped
1 carrot, chopped
1 dried bay leave, crushed
4 fresh basil leaves, finely chopped
3 (14.5 oz) cans fire roasted diced tomatoes
3/4 tsp sea salt and some freshly ground black pepper
1 Tbsp agave
2 cups finely chopped kale
1/4 cup nutritional yeast

Directions

1. Heat 1/4 cup olive oil in a Dutch oven or large stock pot.  Add onion, saute until translucent, about two minutes; add garlic, saute n additional minute.  Add carrot and saute about 5 minutes. Add bay, basil, tomatoes, salt and pepper and simmer covered on low heat for 30 minutes.

2. Using an immersion blender, blend the sauce until semi-smooth or to desired texture.  Alternatively; process the sauce in a food processor until smooth; stir in agave.

3. Add kale and simmer an additional 20 minutes.

4. Stir in nutritional yeast; and taste to check seasoning.

**If not using all the sauce, allow it to cool completely and pour 1 to 2 cup portions into freezer plastic bags. This will freeze up to 6 months.

Kale Basil Pesto

Kale Basil Pesto

Kale Basil Pesto

Makes about 1/2 cup
Serves 4
Vegan, Gluten Free
Printable Recipe
 

 

Ingredients

1/2 cup chopped kale
Handful fresh basil
3 cloves fresh garlic
2 Tbsp oil
1/4 tsp salt
1/4 cup pine nuts
1/4 cup vegetable broth

Directions

1. Blend all ingredients in a magic bullet or blender.

 

Quinoa Power Bowl

Quinoa Power Bowl

Quinoa Power Bowl with Tomato Sauce, Kale and Basil Pesto

Inspired by First Watch
Serves 4 (plus extra quinoa for another use)
Vegan, Gluten Free
Printable Recipe

Ingredients

2 Tbsp olive oil, divided
1 cup dry quinoa
1/2 onion, chopped
4 cloves garlic, chopped, divided
2 cups vegetable broth
1/2 tsp sea salt, divided
4 cups chopped kale
2 cups Cheesy Kale Tomato Sauce (or sub store bought tomato sauce of choice)
1/2 cup Kale Basil Pesto (or sub store bought pesto of choice)

Directions

1. Rinse the quinoa in a fine mesh strainer; heat 1 tbsp olive oil in a medium stock pan; add quinoa, onion and 2 cloves garlic to heated oil; toast by stirring about 3 minutes; add 1/4 tsp salt and vegetable broth; cover and simmer 15 minutes.  Remove from heat, covered and let sit 5 minutes. (Makes 4 cups. Reserve 2 cups for recipe and set aside 2 cups for another use.)

2. Heat second Tbsp olive oil in pot originally used for quinoa; add kale and 1/4 sea salt and second 2 cloves garlic.  Saute until wilted; about 5 minutes.

3. Place 1/2 cup quinoa, 1/4 kale mixture; 1/2 cup tomato sauce and 1 Tbsp pesto on each of four plates. Enjoy the fruits of your labor!

**I have been making quesadillas with my leftover quinoa – delicious!

Nutrition Information
___________________

Cheesy Kale Tomato Sauce (Vegan)

Kale Basil Pesto

Quinoa Power Bowl with Tomato Sauce, Kale and Basil Pesto (For the quinoa and kale only.) 
Kale 3 Ways – Cheesy Kale Tomato Sauce, Kale Basil Pesto and Quinoa Power Bowl

Feb 042013
 

For my Kale and Tofu Sandwich scroll down!

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And the winner of the giveaway is #13 Anna Rabhan! Please check out her article at her website the Organic Adventurer on Palm Oil and Orangutans.

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The long ago day when I overheard people talking about the book the China Study was the day that changed my life.  I had already been leaning towards a plant based diet, but the facts about the proteins in animals and dairy scared me enough to finally make that change.  The authors studied the instances of cancer, diabetes and heart disease in populations of rural China that ate little to no animal foods. They then took these findings back and performed laboratory studies where they found they could turn on and turn off cancer cells with the addition of the protein found in milk.

Even if it isn’t true the more I ask questions and facts I learn about the treatment of animals, especially dairy cows in most of the commercial farming industry, the happier I am that I found this book and the more I celebrate plant proteins like tofu, tempeh and legumes!  Do you ever wonder…..What happens when it is time to retire that dairy cow? What happens to the male goats? What about male chicks in the egg industry?   How do we harvest down and foie gras? 

Ultimately each person is free to make their own decisions absolutely free of judgement.  I encourage all of us to simply make informed decisions.  Just like in all areas of life, it is so important to edcuate ourselves on the facts as best we can and then select what is right for us.

images

For those of you that are thinking about adding more plant based foods into your diet but don’t know what to do with tofu, the first thing you need to know is that you have to press the water out of it to get a firm texture that is reminiscent of animal protein.  You can do this by putting a bunch of paper towels under the tofu and placing two plates, one on top and one on bottom, and topping with some weight (usually heavy books work well) for an hour up to overnight.  OR you can get this super easy tofu press!  My tofu press I bought from TofuXpress years ago is one of my all time favorite kitchen gadgets that gets used at least weekly.  I can’t tell you how much I love this thing! No more plates and messy towels – this press will not only press the water out, you can marinate right in it!

TofuXpress Giveaway from FCC!

TofuXpress Giveaway from FCC!

I am so excited to bring you a giveaway of a TofuXpress!

This press is a $40 value and I will ship to anywhere is the continental US.

To enter for THREE chances to win – tell all your friends!

Leave one comment: Entry #1 What is your favorite kitchen gadget? (Please share the love and share this giveaway with your friends!)

Leave a second comment: Entry #2 Like Florida Coastal Cooking on facebook AND share about the giveaway (If you are already a follower, thank you! Please simply share the giveaway and leave the comment you did so.)

Leave a third comment: Entry #3 Follow Florida Coastal Cooking on Twitter and tweet about the giveaway (If you are already a follower, thank you! Please simply share the giveaway and leave the comment you did so.)

The giveaway will end in one week on Monday, February 11th, 2013 5:30AM EST

Good luck!

Saucy Kale and Tofu Sandwich

Saucy Kale and Tofu Sandwich

This is one of my favorite ways to eat pressed tofu – SIMPLE, with kale, seasonings and a great dressing.  Lately a kale, tofu and Annie’s Light Goddess dressing salad is all I bring for lunch. The great thing is that the hearty kale can stand up to being dressed that morning so I don’t have to worry about it turning to mush and at the same time it can marinate to the tofu. Yesterday for lunch I decided to try it as a sandwich and it was really good. The toasted bun gives it a nice crunch and the flavor of the Annie’s dressing is a soy/tahini/cider vinegar base which gives it a nutty and slightly salty flavor.

It is important to season firm, pressed and uncooked tofu because, just like any animal protein, it needs some flavor.  Have you ever tried an unseasoned piece of chicken? I remember what it tastes like – bleck!

If you are not sure about leaving the tofu uncooked – you can marinate it in the dressing and then roast, grill or pan sear it.

Saucy Kale and Tofu Sandwich

Saucy Kale and Tofu Sandwich

Easy Saucy Kale and Tofu Sandwich

Serves 1
Vegan
Printable Recipe

Ingredients

1 bagel thin, I used Rudis Whole Wheat Flatz
2 curly kale leaves
1/4 block pressed organic tofu
Coarse sea salt, fresh ground pepper, to taste
1/8 tsp garlic powder
2 Tbsp Annie’s Light Goddess Dressing

Directions

1. Toast bagel thin; top with 1 kale leaf; top with tofu; sprinkle salt, pepper, garlic powder and dressing; top with remaining kale leaf.

Full Nutrition info not available for this recipe
Estimated 
225 cals
12.8 grams protein
1/2 your daily calcium
Enjoy my Easy Saucy Kale and Tofu Sandwich!

Jan 282013
 
Breakfast and Lunch in a Jar!

Breakfast and Lunch in a Jar!

“Leaving the tiny Bed and Breakfast in the English countryside we looked at our bill and it listed charges for water and electricity.  We walked to our tiny car, hopped in and wound our way through the narrow streets, lined with 10 foot hedgerows and finally managed to find a grocery store – where they charged us extra for the cart and bags.  When we glanced around, everyone was simply carrying what they needed in re-usable sacks.”

Those were my mother’s words when she and my father returned from a wedding in England. The stories of their trip made me even more aware that the US is a throw away society.  If we had to do the same as they do in England, imagine how much more we could conserve.  Have you ever had an experience like this in another country?

Off the top of my head I can think of some of the areas we Americans could improve – kid juices boxes, straws and wrappers, plastic bags and utensils, lights being left on in office buildings and enormous amounts of water to fill pools and water lush, grassy yards.  We are so used to this in our society that we don’t even stop to think about it before we open the lid to the trash can to put an item in.  Where is this going?

Here is one great way for us to reduce, re-use and recycle some old jars – Layer it up!

Utilizing pre-made foods such as this raw nut and fruit mix and some quinoa and white beans that I had pre-cooked and froze from the bulk bins at Native Sun makes it quick and easy to throw these recipes together.

(These recipes are also being submitted to Thank Goodness it’s Quinoa! TGIQ)

Tierra Raw Nut Mix

Tierra Raw Nut Mix

Everyone is drinking green smoothies now so this parfait/smoothie hybrid is a great way to get your veggies in and take along in the car.   I love this layered one because it looks so pretty and the nuts and raisins give it some texture and sweetness. I don’t know how many people I talk to that say they could never give up dairy – yogurt, cheese or milk.  I promise, not only will you get a serving of kale, you won’t miss the dairy this parfait!

Kale Maple Blueberry Smoothie Parfait

Kale Maple Blueberry Smoothie Parfait

Kale Maple Blueberry Smoothie Parfait

Serves 1
Vegan, Gluten Free
Printable Recipe

Ingredients

1/2 banana, chopped into chunks
2/3 cup blueberries + 2 Tbsp
1 Tbsp maple syrup
1 cup unsweet vanilla almond milk
1 large leaf kale, chopped
2 Tbsp raw nut, seed, dried fruit mix, Tierra Raw Mix, Tierra Farms, chopped**

Directions

1. Freeze bananas and 2/3 cup blueberries; blend frozen bananas, blueberries, maple syrup, almond milk in a Magic Bullet or blender. Layer half this mixture in a Mason jar. Top with half chopped nut mixture and 2 Tbsp blueberries.

2. Add kale to remaining blueberry mixture and blend. Spoon into the Mason jar; top with remaining dried fruit mix.

__________________________________________

 Take lunch on the go with this kale and quinoa salad in a jar.

Hearty kale can stand up to being pre-dressed, and once the jar is covered you can simply shake and eat.  This recipe offers a lot of protein – 10.6 grams – so it will keep you fuller longer and the slow burning carbs won’t cause that after lunch crash like you get from eating empty fried carbohydrates.

Kale and Quinoa Salad in a Jar

Kale and Quinoa Salad in a Jar

Kale and Quinoa Salad in a Jar

Serves 1
Vegan, Gluten Free
Printable Recipe

Ingredients

2/3 chopped kale
1 Tbsp any light Annie’s Natural Salad Dressing of choice
1/4 tomato
1/4 cup cooked quinoa (dry quinoa on sale now – cooking instructions)
Dash coarse ground sea salt, fresh ground pepper and garlic powder
2 Tbsp pre-made hummus (I used black bean hummus)
1/4 cup cooked beans

Directions

1. Layer kale, dressing, tomato, quinoa, salt, pepper, garlic powder, hummus and beans in a mason jar.  Enjoy immediately or screw on jar lid to take along for later.

__________________________________________

Kale Maple Blueberry Smoothie Parfait
Estimated Nutrition  Info 
1 Serving
Amount Per Serving

Calories 324.2
Total Fat 13.1 g
Saturated Fat 1.4 g
Polyunsaturated Fat 2.1 g
Monounsaturated Fat 5.5 g
Cholesterol 0.0 mg
Sodium 212.1 mg
Potassium 856.5 mg
Total Carbohydrate 51.4 g
Dietary Fiber 8.2 g
Sugars 29.4 g
Protein 7.0 g
Vitamin A 278.3 %
Vitamin B-6 27.9 %
Vitamin C 94.5 %
Vitamin D 25.0 %
Vitamin E 64.4 %
Calcium 55.4 %
Copper 29.0 %
Folate 9.4 %
Iron 15.6 %
Magnesium 24.1 %
Manganese 92.6 %
Niacin 9.6 %
Pantothenic Acid 4.9 %
Phosphorus 14.3 %
Riboflavin 14.2 %
Selenium 3.0 %
Thiamin 10.3 %
Zinc 14.8 %

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

Kale and Quinoa Salad in a Jar
Estimated Nutrition Info
1 Serving
Amount Per Serving

Calories 225.3
Total Fat 5.5 g
Saturated Fat 0.5 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 1.2 g
Cholesterol 0.0 mg
Sodium 367.5 mg
Potassium 530.6 mg
Total Carbohydrate 35.8 g
Dietary Fiber 8.7 g
Sugars 3.9 g
Protein 10.6 g
Vitamin A 268.3 %
Vitamin B-6 13.6 %
Vitamin C 71.5 %
Vitamin E 4.5 %
Calcium 10.2 %
Copper 21.2 %
Folate 28.1 %
Iron 23.5 %
Magnesium 15.8 %
Manganese 44.0 %
Niacin 4.7 %
Pantothenic Acid 2.6 %
Phosphorus 30.6 %
Riboflavin 41.9 %
Selenium 6.7 %
Thiamin 12.9 %
Zinc 8.2 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Enjoy my Recipes in a jar, 2 Ways – Kale Maple Blueberry Smoothie Parfait and Kale and Quinoa Salad in a Jar!

Jan 142013
 
Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

This month my favorite natural food store, Native Sun Natural Foods Market, has quinoa on sale in the bulk bin – so I hope you are all ok with a few quinoa posts!  Quinoa IS one of the trendy foods of 2013, so just think, we’ll be ahead of the curve.

Quinoa

Quinoa

This is one of those cleansing power salads that will just make you feel amazing!  Not only is this delicious and filling salad high in protein, it has tons of fiber, zero cholesterol, lots of calcium and the ginger aids in digestion.

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

Take a minute to scroll down and look at the vitamin and nutrient profile for this recipe…

So many vitamins and minerals are present in large quantities. Here are some, just to name a few.

Vitamin A 354.6 %
Potassium 485.6 mg
Vitamin A 354.6 %
Vitamin B-6 29.5 %
Vitamin C 97.6 %
Vitamin E 9.9 %
Calcium 12.7 %
Folate 18.8 %
Iron 22.8 %

Kale and quinoa are a one two punch when it comes to power foods. Kale can lower cholesterol, detoxify the body, reduce inflammation and is a powerful cancer fighter.  As for the grain-like seed called quinoa, to quote Worlds Healthiest Foods, “Perhaps the most striking health benefit provided by quinoa is its overall nutrient richness.”  Like kale, it also is high in anti-inflammatory phytonutrients and calcium as well.

This salad has lots of texture – crunchy nuts and soft kale – as well as many layers of flavor that shine through, a bit of tart lemon, sweet agave and nutty cashews.   Enjoy!

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

Serves 6, about 1 cup per serving (will vary upon amount of kale)
Vegan, Gluten Free
Printable Recipe
**Ingredients on sale now at Native Sun, January 7 through Febrary 6, 2013

Ingredients

1 cup dry quinoa, rinsed well**
1 1/4 cups vegetable broth**
1 bunch curly kale, de-stemmed and chopped**
1 can chickpeas, drained and rinsed
1/2 tsp coarse sea salt/Fresh ground pepper, to taste
1/4 cup chopped Garlic Herb cashews (or regular roasted and salted)**

Dressing (or sub 1/4 cup Annie’s Sesame Ginger Dressing)
Juice 1/2 lemon
3 Tbsp extra virgin olive oil
1 Tbsp agave nectar**
2 tsp ground cumin
1 rounded Tbsp chopped fresh ginger
2 cloves garlic, minced

Directions

1. Combine rinsed quinoa and vegetable broth in a small sauce pan, bring to a boil, reduce heat and cover; cook 15 minutes; remove from heat (still covered) for an additional five minutes. Save 2 cups and reserve the rest for another use.

2. Mix dressing ingredients in a small bowl; place kale in a large bowl and pour dressing ingredients over kale; massage dressing into kale for about 2 minutes – until the fibers in the kale break down a bit and soften.   Season with salt and pepper; add chickpeas and quinoa, mix well; top with cashews and serve.

Nutrition Facts
6 Servings
Amount Per Serving 

Calories 296.0
Total Fat 11.9 g
Saturated Fat 1.6 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 6.8 g
Cholesterol 0.0 mg
Sodium 500.7 mg
Potassium 485.6 mg
Total Carbohydrate 41.3 g
Dietary Fiber 7.4 g
Sugars 5.7 g
Protein 9.5 g

Vitamin A 354.6 %
Vitamin B-6 29.5 %
Vitamin C 97.6 %
Vitamin E 9.9 %
Calcium 12.7 %
Copper 23.9 %
Folate 18.8 %
Iron 22.8 %
Magnesium 15.9 %
Manganese 55.1 %
Niacin 4.4 %
Pantothenic Acid 3.8 %
Phosphorus 27.1 %
Riboflavin 36.1 %
Selenium 6.1%
Zinc 10.1 %

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

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews