Oct 182012
 

Pear Apple Salad

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

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

Does this salad look like cardboard?  Heck no!

Pear Apple Salad

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

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

Pear Apple Salad

Crisp Fruited Salad with Maple-Yogurt Dressing

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

Ingredients

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

Directions

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

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

Nutrition Facts
4 Servings
Amount Per Serving 

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

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

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

Apr 192012
 
Welcome back to Wine Down Wednesday where I 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 an ideal pairing we look for wines that that compliment Sweet Potato and Tahini Burgers Citrus, Mango and Avocado Salsa we look at the tahini, sweet potato, citrus and mango.


The Wines selected to taste are Warwick ‘First Lady’ Cabernet Sauvignon and Barboursville Viognier.

Sweet Potato and Tahini Burgers
with Citrus, Mango and Avocado Salsa

These sweet-spicy burgers are super easy to put together – only six ingredients. They can be baked, grilled or pan seared.  The mango salsa a spur of the moment inspiration that compliments the burgers so well it is a match made in heaven.  Mangos are on sale for a dollar and avocado is super cheap right now, too.  I had a jalapeno on hand to add a kick and some fresh Florida oranges and limes to add a nice tang.  For a side, I a added some nice steamed edamame with a sprinkle of coarse sea salt.

Time Saving Tip: To save time for the salsa, simply buy a quality store bought mango or citrus salsa in the refrigerated produce section of your grocery!


From 1791 through 1902 Warwick Wine Estate in South Africa was originally known as  ‘De Goede Sukses’, the Good Success farm.  It was later renamed Warwick after being purchased by Colonel Alexander Gordon of the Warwickshire regiment.  In the 60′s the winery traded hands again when it was purchased by Norma Ratcliffe and her husband Stan.  After initially selling the grapes wholesale to other wineries, Norma studied the art of winemaking and began producing her own wine in 1984.  She was the first female wine maker in South Africa, thus the ‘First Lady’ Cabernet Sauvignon is named as a tribute to Norma.

The winemaker’s notes, “The wine has a deep and intense ruby red colour. The nose reveals lots of red berries and sweet black cherries, complemented by sweet vanilla and chocolate oak background. The smooth ripe, round tannins make this wine easy to drink while still retaining a full body. The balanced acid creates a firm finish that is complemented by a lingering sweetness.”


Barboursville vineyards reside along side the Blue Ridge Mountains of Virginia, owned by Gianni Zonin of Gamnbellara Italy who is a 7th generation winemaker. This Viognier Reserve is grown by the general manager-winemaker Luca Paschina who has a degree in oenology; the study of all aspects of wine. 

It looks like I have found my calling – I must go back to school for an oenology degree. I wonder if this is an offering at FSU.  If not, I will simply have to attend the the Instituto Umberto in Alba Italy as Luca Paschina did.
Gregg from Broadbent Selections sent me some additional information on the vineyard that I thought was interesting, “this second-generation estate house at Barboursville plantation was designed by Thomas Jefferson, one of only 3 residences he designed for his friends. The Barbour family continued to occupy this residence until it was destroyed by accidental fire at Christmas, 1884, and returned to the elegant Georgian villa next door for several generations, now The 1804 Inn”

The Viognier, pronounced Vee-‘O’-nyaaay, is fermented in steel with tropical and floral tones.  It does well with aging of 4 to 5 years.  The photos of the vineyard are gorgeous-I would love to visit and take some of the cooking classes offered at their restaurant.

Categories



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 Nice.  I would definitely make these burgers again as long as I could make the salsa with them.  I think that is what really made the dish.  It had all the elements I love - sweet from the mangos and sweet potato, aromatics from the cilantro and a spicy kick from the Cajun seasoning and jalapeno peppers.  The tahini wasn’t a prominent flavor, it just added enough to give it a nutty hint in the background. These were awesome with a bit of Arizona Gunslinger hot sauce on the side. 


Category #2 The Wine

Warwick Cabernet Sauvignon 2009 gets a rating of Damn That’s Good.  I’ve started a little wine journal now so I can sit down and write the first things that come to mind.  I’m still amazed when I go and look at reviews afterwards and the reviews actually coincide with my perception.  For this Cabernet the first thing I wrote down was chocolate/cocoa and no aftertaste. After sitting and swirling a bit I added perfect balance of dry and sweet, not too heavy.  Smoky mesquite.  Great with grilled foods.  My husband happened to be cooking on the grill at the time which may have had some influence there.

Virginia Voignier Reserve, 2010 also gets a rating of DAMN THAT’S GOOD.  I had to write that one in caps for emphasis.  On first taste I wrote honey, mango and tad sweeter than Chardonnays, higher percentage of residual sugar ?  I loved the honey-lemon color.  I also wrote down grass reminiscent of summer fresh cut grass which is interesting because in a review of the wine I read “herbal frame” – I wonder if my interpretation was the grassiness.

Category #3 The Pairing

Both get a rating of Yum.  Each brought the dish up to another level in it’s own way.  If I had rated the dish higher, the wines would have elevated the pairings to a DTG. 
The smoky-cocoa cabernet brings out the spicy elements of the dish and has a light enough body to not overpower the sweet potato burgers. 
The Viognier complimented the sweetness of the mango and sweet potato; the wine acquired an added layer of a lemony-citrus flavor when paired with the dish-refreshing and smooth.

Where to buy

All the wines will be for sale locally at the Grotto in San Marco. Please call first to ensure they are in stock.  You can contact Mitch Woodlief, grottomitch@aol.com with questions and pricing.  Anyone outside the Greater Jacksonville area can contact E-MAIL: info@broadbent.com PHONE: US +1 415-931-1725.

Sweet Potato Tahini Burgers

with Citrus, Mango and Avocado Salsa

Inspired by Lunch Box Bunch
Serves 6
Vegan, Gluten Free, Dairy Free

Ingredients

Burgers
1 can of sweet potato
2 cans cannellini or pinto beans, rinsed and drained
2 heaping Tbsp tahini
2 Tbsp maple or agave syrup
1/2 tsp Cajun seasoning
1/3 cup oats, pulsed in magic bullet, blender or food processor to grind it a bit

Salsa
1 mango, seeded and chopped
2 oranges, peeled and chopped
1 avocado, seeded and chopped
1/4 jalapeno pepper, chopped
1 tsp minced fresh ginger
Juice of 1 lime
Handful fresh cilantro, chopped

Directions

1. Preheat oven to 350F.  Add all burger ingredients to a food processor and pulse a few times, so just mixed.  Form into patties and place on a baking tray rubbed with oil.  Bake for 20 to 30 minutes, turning halfway through.  Turn on broiler to high at the end to crisp outside – about 1 to 2 minutes or until browned.

2. Meanwhile mix the salsa ingredients in a small bowl. 

3. Top each burger with a generous heaping of salsa and serve with Barboursville Viognier or Warwick First Lady Cabernet.

Nutrition Facts
6 Servings
Amount Per Serving

Calories 381.5
Total Fat 8.2 g
Saturated Fat 1.3 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 4.1 g
Cholesterol 0.0 mg
Sodium 113.4 mg
Potassium 1,199.3 mg
Total Carbohydrate 67.5 g
Dietary Fiber 14.4 g
Sugars 8.3 g
Protein 15.8 g

Vitamin A 185.7 %
Vitamin B-12 0.0 %
Vitamin B-6 20.7 %
Vitamin C 65.9 %
Vitamin D 0.0 %
Vitamin E 5.8 %
Calcium 18.3 %
Copper 35.7 %
Folate 42.5 %
Iron 36.5 %
Magnesium 31.7 %
Manganese 78.9 %
Niacin 8.5 %
Pantothenic Acid 12.9 %
Phosphorus 27.3 %
Riboflavin 14.1 %
Selenium 5.2 %
Thiamin 25.9 %
Zinc 19.1 %

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

Please note that as an ammendment to the Black Bean Soup post I would like to change my rating of the Pares Balta to a Damn thats Good. I’ll definitely be ordering more of because of it’s summer drinkability factor as well as the new information provided that this wine is produced with absolutely now animal products so it’s perfect for a plant based diet.

Apr 162012
 
My very sweet friend Suzanne is back at work from maternity leave and looks amazing – leaner than before she was pregnant! Everyone was amazed.
We all asked, “How did you do it?!!”
I was so happy to hear the weight just fell off after she and her husband watched Engine 2 and Forks Over Knives while she was out on maternity leave. She already ate a natural foods diet and was my “recipe buddy” with who I would share tips and tricks for adding more whole foods to our diet. I was surprised to hear that her husband was actually the one that wanted to make the jump to a plant based diet and she said he has lost 30 pounds. Everyone has been asking her for recipes and she shared one for an apple dessert that her family loved. I decided I had to try it this morning for breakfast; a simple mixture of fruit, nuts and a bit of maple syrup. The apples were just what I expected – warm, lightly sweet, crunchy and nutty. I can’t wait to have it again tomorrow!

To go along with breakfast, I had a small cup of coffee/teeccino in my favorite cup from the Key West Butterfly Conservatory. I love that it reminds me of my trips to the Keys. Growing up in Massachusetts, the Keys sounded like a fancy vacation and now we are close enough to go several times a year. In fact, I promised my daughter when I finished working on my little teardrop trailer that we would head down to go camping. I had extensive water damage and decided to do all the repairs myself to save money. I’ve learned how to use a jigsaw, chop saw and circular saw, repair all sort of things with liquid nails, wield a caulk gun, install flooring, use a power drill and build a bunk bed – I’m so proud of how far I have come! You can check it out at http://tabtrailer.blogspot.com/. If you visit the website, be sure to go back to the very beginning to see the extent of the damage. She was in rough shape. I’m now building shelves for the closet; I created a cover for the sink for extra counter space and have several other modifications I’m thinking about. HOPEFULLY, next weekend I will be getting the exterior painted. I’m so close to the end of the repairs now that I went ahead and made reservations to go camping in the Keys including visiting our favorite Key West Butterfly Conservatory.
I hope you enjoy this recipe just as much as I did. It’s perfect for a light dessert or, as I had it, a nice breakfast.

Country Apples and Walnuts
Serves 2
Vegan, Gluten Free, Dairy Free
Ingredients
2 apples, cored and chopped
2 Tbsp maple syrup

1/4 cup walnut halves, chopped
½ tsp cinnamon (and optional sprinkle of nutmeg/cloves/allspice)
Dash of sea salt

Optional
1 Tbsp ground flax
1 tsp MILA or chia seeds


Directions


1. Preheat oven to 400F. Mix all ingredients together; and spoon evenly over baking sheet covered with non stick spray. Bake for 15 to 20 minutes or until apples are soft and nuts are browned.

Nutrition Facts

2 Servings
Amount Per Serving

Calories 253.0
Total Fat 11.0 g
Saturated Fat 1.2 g
Polyunsaturated Fat 7.9 g
Monounsaturated Fat 1.6 g
Cholesterol 0.0 mg
Sodium 79.7 mg
Potassium 286.1 mg
Total Carbohydrate 39.2 g
Dietary Fiber 7.4 g
Sugars 26.0 g
Protein 3.9 g

Vitamin A 1.6 %
Vitamin B-12 0.0 %
Vitamin B-6 6.8 %
Vitamin C 13.7 %
Vitamin D 0.0 %
Vitamin E 4.0 %
Calcium 5.3 %
Copper 13.6 %
Folate 4.1 %
Iron 8.0 %
Magnesium 7.5 %
Manganese 62.2 %
Niacin 1.9 %
Pantothenic Acid 1.7 %
Phosphorus 5.4 %
Riboflavin 2.4 %
Selenium 1.6 %
Thiamin 4.5 %
Zinc 8.5 %

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

Feb 162012
 
Baked Monkey Oats
Baked oats are so satisfying that I made it again this morning. This recipe is very similar to the last but uses fresh bananas……next time I might put a bit of ground flax seed on top as well. YUM!
The nutrition info below is listed for either one or two servings, depending on how hungry you are.
Or you could do like I did and eat all the bananas and nut butters off the top first and then be too full to eat the rest of the oatmeal.
Baked Monkey Oats

Baked Monkey Oats

Baked Monkey Oats
Serves 1 to 2
Vegan, Gluten Free, Dairy Free

Ingredients

1/2 c gluten free rolled oats, such as Bob’s Red Mill
Dash to 1/8 tsp sea salt
½ tsp alcohol free vanilla extract
1 c unsweet vanilla almond milk (or dairy free milk of choice)
½ Tbsp Peanut Butter
½ Tbsp Justin’s Chocolate Hazelnut Butter
1 Tbsp Maple Syrup, or other sweetener of choice (Optional but not used in this recipe)
1/2 banana, sliced

Directions

1. Preheat oven to 350. Mix dry ingredients in a small ramekin; pour in almond milk and vanilla extract.

2. Bake about 40 minutes and top with peanut butter, hazelnut butter and bananas.

Nutrition Facts

1 Serving
Amount Per Serving

Calories 315.3
Total Fat 12.8 g
Saturated Fat 0.8 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 355.8 mg
Potassium 426.8 mg
Total Carbohydrate 44.6 g
Dietary Fiber 8.1 g
Sugars 9.3 g
Protein 9.6 g

Nutrition Facts
2 Servings
Amount Per Serving

Calories 157.7
Total Fat 6.4 g
Saturated Fat 0.4 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 177.9 mg
Potassium 213.4 mg
Total Carbohydrate 22.3 g
Dietary Fiber 4.1 g
Sugars 4.7 g
Protein 4.8 g

Feb 132012
 

When the moon hits your eye like a big pizza pie that’s Amore.

Ahh romance is in the air.

What am I doing for my hubby of ten years this fine Valentines Day you ask? He will be getting a VERY romantic scrub down.

On the house. Yes, I’m getting the house pressure washed.

As if that wasn’t romantic enough, I’m throwing in the driveway and front walk too.

Yup, that’s me, the hopeless romantic.

And this dish will be a perfect breakfast in bed for that special someone in your life. Or in my case, myself. The hubbs isn’t much of a breakfast eater, and hey, he’s getting that scrub down remember?

Sometimes you’ve gotta do something nice for yourself. Mmmm……melt-y chocolate and peanut butter for breakfast. It almost looks like a dessert.

But looks can be deceiving. Yes it IS melt-y chocolate hazelnut and peanut buttery goodness, but it’s almost savory as opposed to really sweet.

Justin’s Hazelnut Chocolate butter doesn’t have as much sugar as Nutella so the taste of the cocoa and hazelnuts really shines through. For a sweeter taste just add a tablespoon or so of good quality maple syrup or sweetener of choice.

Chocolate Hazelnut and Peanut Butter Baked Oats
Serves 1 to 2
Vegan, Gluten Free, Dairy Free

Ingredients

1/2 c gluten free rolled oats, such as Bob’s Red Mill
Dash to 1/8 tsp sea salt
1 tsp raw cacao powder
½ tsp alcohol free vanilla extract
1 c unsweet chocolate almond milk (or dairy free milk of choice)
½ Tbsp Peanut Butter
½ Tbsp Justin’s Chocolate Hazelnut Butter
1 Tbsp Maple Syrup, or other sweetener of choice (Optional but not used in this recipe)
6 almonds, chopped

Directions

1. Preheat oven to 350.  Mix dry ingredients in a small ramekin; pour in almond milk and vanilla extract. 

2. Bake about 40 minutes and top with peanut butter, hazelnut butter and almonds.

Nutrition Facts

1 Serving
Amount Per Serving

Calories 337.9
Total Fat 15.8 g
Saturated Fat 1.3 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 2.2 g
Cholesterol 0.0 mg
Sodium 355.4 mg
Potassium 222.5 mg
Total Carbohydrate 34.7 g
Dietary Fiber 6.2 g
Sugars 3.5 g
Protein 9.8 g

Nutrition Facts

2 Servings
Amount Per Serving

Calories 169.0
Total Fat 7.9 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 1.1 g
Cholesterol 0.0 mg
Sodium 177.7 mg
Potassium 111.2 mg
Total Carbohydrate 17.4 g
Dietary Fiber 3.1 g
Sugars 1.7 g
Protein 4.9 g

Feb 102012
 
Just a few veggie photos from today’s CSA first.  Too gorgeous not to share.

My simple salad recipe. 
Press and marinate the tofu a day or so ahead and have it ready in your fridge when you’re pressed for time.

I once heard a critique of Rachel Ray that she simply re-edits her recipes rather than creating lots of originals, and is mainly an entertainer as opposed to a teacher.

Rachel Ray and I have something in common-I’m definitely no Martha Stewart either.  We take our favorite simple recipes and remake them.  I always have grand plans to make something original from-scratch, but then life seems to get in the way.

I left work five minutes later and it took me 45 minutes instead of 25 minutes to get home from work.  By that point everyone was really starving, so I threw together this salad.

I promise to post the casserole dish using the caramelized onion sauce soon.

Pinky swear.

Today’s world is so busy that I’m sure many of you are short on time just like me, hopefully you won’t mind if I pull a Rachel Ray and remake something similar to what I’ve done in the past.  Consider it fast food made from Slow Foods!

I got the spinach and tomato from my farm and whipped up some of my favorite oil-free 3-2-1 dressing, inspired from the Forks Over Knives companion book.  (If you don’t have it, buy it! The recipes are fabulous.)  Instead of making the marinade, I used a quality pre-made one, which shaved an additional few minutes.  In the time it would have taken for me to drive to a restaurant and go through the drive-thru, I had made a delicious meal at home. 

Island Teriyaki Salad with Fresh Spinach, Tomato and
Balsamic-Mustard-Maple Dressing
Serves 4
Gluten Free, Dairy Free, Vegan
Ingredients
1 block Organic firm tofu
1 cup organic Island Teriyaki marinade, I used OrganicVille (or marinade of choice)
8 cups fresh spinach, chopped
4 plum tomatoes, sliced and quartered
1/2 sweet onion, sliced thinly
Coarse sea salt and Fresh ground pepper, to taste
Dressing
3 Tbsp balsamic vinegar
2 Tbsp coarse mustard
1 Tbsp maple syrup
Directions
1. Press tofu of water for 1 hour to overnight.  See how here. 
2. Cut tofu into cubes; pour marinade over and place in refrigerator overnight.
3. Preheat broiler; place tofu cubes on pan prepared with non-stick spray.  Broil about 20 minutes, turning cubes every five to 7 minutes to brown all sides evenly.
4. Meanwhile, mix dressing.
5. Place 2 cups spinach on each of 4 plates, top with 1 chopped tomato and 1/4th of onion.  Divide tofu evenly among plates.  Divide dressing evenly over plates.
Estimated Nutrition Info
4 Servings

Amount Per Serving


Calories 150.3
Total Fat 8.3 g
Saturated Fat 1.1 g
Polyunsaturated Fat 4.2 g
Monounsaturated Fat 1.7 g
Cholesterol 0.0 mg
Sodium 511.7 mg
Potassium 707.5 mg
Total Carbohydrate 20.2 g
Dietary Fiber 4.4 g
Sugars 7.2 g
Protein 15.5 g


Vitamin A 123.1 %
Vitamin B-12 0.0 %
Vitamin B-6 13.1 %
Vitamin C 40.5 %
Vitamin D 0.0 %
Vitamin E 7.6 %
Calcium 62.8 %
Copper 22.6 %
Folate 38.1 %
Iron 23.8 %
Magnesium 26.6 %
Manganese 88.3 %
Niacin 5.9 %
Pantothenic Acid 3.4 %
Phosphorus 20.9 %
Riboflavin 13.6 %
Selenium 25.4 %
Thiamin 14.8 %
Zinc 12.8 %

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

Oct 152011
 
This month I celebrated two milestones; the first being my tenth anniversary, October 6th, and the second  being my (belated) bloggiversary on October 8th .
Looking back, I remember coming across a recipe on the blog Closet Cooking; the curried honey Dijon roasted chicken in particular was both where I learned about food blogs and why I started blogging.  (Just writing this reminds me that I do want to try this recipe with tofu.)  So a special thanks to Kevin.

To celebrate my bloggiversary I wanted to make something special.  The only problem is I didn’t have the time to make something very elaborate.  I thought and thought……

Rewind back twenty years; every October my family would head up to Stowe Vermont and stay at the Stowe Motel. We would then partake in the same activities as the year before; ride the gondolas high up Mt Mansfield to stare at the surrounding hyper-color mountains, ride the Alpine Slide flying through the fall foliage, enjoy rich, dark and oh so sweet black forest cake from the restaurant at the Von Trapp lodge, walk the charming village of downtown Stowe, dance the polka at the folk festival (yes very random but I’m Polish and I can polka baby), and, of course, visit the Cold Hollow Cider Mill. 
There we could buy fresh cider from the apples we watched being pressed. 
I loved the cool mountain air, sweet and heavy with the scent of apples. Afterwards we would stroll through the orchard and munch cider donuts with their unexpected texture; crumbly yet somehow moist with a lightly crusted exterior. 
 I guess I was a foodie even back then. Sadly, the closest I get nowadays is the catalogue they send me.  I was paging through it and came across maple walnut peanut butter. 

I had found my recipe idea worthy of my 2nd bloggiversary that also fit the requirements; 1) I had all the ingredients on hand and 2) it was easy enough to make one morning before work…no cooking involved.
For me, maple is the epitome of fall.  This recipe takes it to the next level by combining it with my most favorite ingredient outside of chocolate….peanut butter!

I used the peanut butter that you grind from actual whole roasted peanuts at the natural food store.  Don’t use the kind that is salted because we will be adding salt in.

This has a lovely nutty texture so if you want something smoother simply put it in a blender.

 Maple Walnut Peanut Butter

Inspired by my beloved Cold Hollow Cider Mill
Makes about 13 to 14 Tbsp
Vegan, Gluten Free, Dairy Free
Ingredients
1/3 cup salt free, fresh ground, roasted peanut butter
¼ cup real maple syrup, (not the fake brown pancake syrup)
1/8 tsp cinnamon
1/8 to ¼ tsp sea salt
1/3 cup walnut halves, toasted, chopped finely
Directions
1. Mix all ingredients together and store in the refrigerator.
Estimated Nutrition Facts
13 Tbsp
Amount Per Tbsp
Calories 71.6
Total Fat 4.6 g
Saturated Fat 0.6 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 0.2 g
Cholesterol 0.0 mg
Sodium 46.0 mg
Potassium 22.5 mg
Total Carbohydrate 5.5 g
Dietary Fiber 0.5 g
Sugars 3.9 g
Protein 1.9 g
Vitamin B-6 0.6 %
Vitamin C 0.1 %
Vitamin E 0.3 %
Calcium 0.6 %
Copper 2.1 %
Folate 0.6 %
Iron 1.2 %
Magnesium 1.1 %
Manganese 13.9 %
Niacin 0.2 %
Pantothenic Acid 0.2 %
Phosphorus 0.8 %
Riboflavin 0.2 %
Selenium 0.2 %
Thiamin 0.5 %
Zinc 2.2 %

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

Oct 072011
 

Happy Friday 

Just a super quick post because I miss ya.

And ‘cause I threw this together for a pot luck at work and I got lots of requests for the recipe. 

And ‘cause I’m proud of myself for throwing together a season appropriate recipe that people actually liked that had kale.

I don’t think everyone knew it was kale though.  Someone called it kelp.  

He said; “Like from Sponge Bob.”  “I didn’t think I would like it since I usually eat iceberg lettuce but it was really good.” 

I said; “Ha!  You just ate KALE.”

And please don’t hate me but I didn’t do the nutrition info on this one.  If I get a spare minute I will go back and do it and update the recipe.

XOXO
Dawn

  Sorry about the iphone photo. I didn’t make the salad until I was at work!
Fall Panzanella with Kale and Cranberry Walnut Bread
Serves about 10 1 cup servings.  This is totally estimated.
Dressing Inspired by Forks Over Knives 3-2-1 dressing
Printable Recipe
Ingredients

1 large bag pre-cut and washed kale
1/3 red onion, sliced thinly
1/3 cup dried cranberries
1/3 cup chopped walnuts
1 apple, sliced
1 pear, sliced
½ loaf cranberry walnut bread, sliced, toasted and cut into cubes

Dressing (This will make a bit extra.)
6 Tbsp good quality balsamic vinegar
4 Tbsp coarse ground mustard
2 Tbsp extra virgin olive oil
2 Tbsp maple syrup
Sea salt and pepper, to taste

Directions

1. Place kale and onions in a large bowl. In a small bowl, whisk the dressing ingredients together. Pour about ¾ of the dressing into the kale and onions and massage about 30 seconds or longer until the kale wilts to desired texture; top with cranberries, walnuts, apple, pear and bread. Put the remaining dressing off to the side for anyone who may want extra.

Sep 122011
 
I do believe I have discovered the dressing secret of my favorite salad at Mandaloun Mediterranean.  It is tart, tangy, sweet perfection and I think I figured it out by accident.  On a whim, while at the St Augustine Farmers Market I decided I would make a version of the fattoush salad with the organic kale I had just bought.  I got all the fresh herbs I would need, twice-baked my own pita chips for superb crunch, ruby red tomatoes, red onion instead of radish and Forks Over Knives 3-2-1 dressing recipe of 3 Tbsp vinegar, 2 Tbsp mustard and 1 Tbsp sweetener of choice (now my favorite oil-free dressing). 
How did I discover the secret of the dressing you ask? (Especially when theirs is laden with so much oil, as restaurants are known to do, and I have failed at my fattoush attempts in the past.)
I decided to try a reduction with the 3-2-1 dressing and when I tasted it, I knew I had hit gold.
It is almost an exact match, but oil free; tart, tangy, sweet and rich.  Oh baby it is SOOO good.  I was dipping kale leaves in and munching like they were potato chips.
Here is what I did.
Crunchy Kale Fattoush
Salad inspired by Mandaloun Mediterranean and dressing inspired by Forks Over Knives 3-2-1 dressing pp.118
Serves 4-5
Ingredients
1 bunch curly kale, washed and de-stemmed**
1 bunch fresh mint
1 bunch fresh parsley
1 bunch fresh oregano
1/2 red onion
2 large tomatoes, seeded
1 15oz can chickpeas, drained and rinsed or about 1 1/5 cups cooked
1 cup pita chips, (bake your own from fresh pita*** or use Stacy’s Pita Chips)
Dressing
6 Tbsp balsamic vinegar
3 Tbsp mustard
1 1/2 Tbsp maple syrup
Directions
1. Heat the vinegar, mustard and syrup in a small pan to just boiling. Reduce heat and simmer, stirring regularly, until reduced by half and has thickened enough to coat the back of a spoon. Remove from heat and cool.
2. Meanwhile, chop kale and set in a large bowl. De-stem and chop mint, parsley and oregano finely and set aside (do not mix in with kale yet).  Chop onion and tomato and set with herbs.
3. Once balsamic mixture has cooled, pour over kale and massage in until it begins to wilt a bit; about 30 seconds.  Add herbs, onion, tomato and chickpeas; season with salt and pepper, toss salad to mix.  Top with pita chips.
**Romaine can be used in place of the spinach; do not massage dressing in first.  Add all ingredients together except pita chips and toss to mix.  Add pita chips and serve.
***To bake your own pita chips, preheat oven to 250F, cut edges from pita and separate sides.  Spray with cooking spray and lay rounds directly on oven racks, start checking at 10 minutes as different areas of the oven may brown faster, remove from oven, break up, season, place on tray and re-bake 3 minutes or until super crunchy.  Keep a close eye so they don’t burn.
Nutrition Information
5 Salads (Including 4 oz Stacy Pita Chips)
Amount Per Serving
Calories 281.4
Total Fat 5.7 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 3.5 g
Cholesterol 0.0 mg
Sodium 483.6 mg
Potassium 618.3 mg
Total Carbohydrate 50.5 g
Dietary Fiber 8.1 g
Sugars 6.4 g
Protein 9.7 g
Vitamin A 446.6 %
Vitamin B-12 0.0 %
Vitamin B-6 30.4 %
Vitamin C 140.5 %
Vitamin D 0.0 %
Vitamin E 7.6 %
Calcium 15.6 %
Copper 20.8 %
Folate 19.5 %
Iron 21.3 %
Magnesium 14.1 %
Manganese 67.4 %
Niacin 6.0 %
Pantothenic Acid     4.3 %
Phosphorus     12.4 %
Riboflavin 9.4 %
Selenium 5.3 %
Thiamin 9.2 %
Zinc 9.7 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Sep 282010
 
 
 
We’re on a roll!  The first tart was polished off in less than a week so tried a festive fall one, a pumpkin maple tart that is also sweetened with banana.  Ok so technically it’s not a “tart” considering the definition of Tart, according to Dictionary.com,  is the following:

-noun
1. a small pie filled with cooked fruit or other sweetened preparation, usually having no top crust.
2. a covered pie containing fruit or the like.
3. Slang . a prostitute or promiscuous woman.
 
…..but we didn’t know what else to name it and it is in a tart pan so we’re going with it.

My daughter helped me with every aspect of this desert so this is a great one to make if you have a 2 year old!

 
Pumpkin Maple Tart
(**Gluten, Dairy, Egg, Nut, Soy Free, Vegan)
Serves 8
 
Ingredients
 
Dry:
2 cups Bob’s Red Mill Gluten Free Rolled Oats
1/4 Bob’s Red Mill Gluten Free All Purpose Baking Flour
1 tsp ground cinnamon
1/2 tsp salt
1 Tbsp Earth Balance
 
Wet:
4 Tbsp Maple Syrup
1 mashed ripe banana
1/4 cup pumpkin puree
1/2 cup organic dried fruits, such as cranberries, figs, apricots and raisins, diced
 
Honey, Agave or Maple syrup for drizzling (optional)
Directions
 
1. Preheat oven to 375F.
 
2. Mix the dry ingredients in a medium bowl and mix the wet ingredients in another bowl.  Add the wet to the dry and mix thoroughly. Spray tart pan with cooking spray and press crust evenly over bottom with a fork.
 
3. Bake 20 to 30 minutes or until top is just beginning to brown. Cool and slice. Top with agave, honey or maple syrup if desired.
 
**Please note that when I state “allergy free” this is my attempt at gluten, egg, dairy, soy, peanut and cod fish free which are the allergies my daughter has. I am not a doctor or registered dietitian.