Dec 242012
 

Mint and chocolate are one of my most favorite flavor combinations.  I love that aromatic freshness with the rich chocolate.  When I noticed that the chocolate mint coconut milk was on sale at Native Sun I just had to give it a try…..but what to do with it other than put it in coffee or drink it straight….somehow the oatmeal idea popped into my head and I thought that sounded like a fun option. If you like chocolate and mint I think you’ll like this too!

Creamy Choco-Minty Oatmeal

 If you are looking to save calories you can simply make the oatmeal with water and then pour a bit of the chocolate mint milk on top – but if you can splurge on this creamy version it is well worth it.

This recipe is not overly sweet so feel free to add some additional agave or honey if desired and for Mila lovers – this is a perfect recipe to stir a Tbsp into.

I know what I’ll be making for breakfast on Christmas morning!

Creamy Choco-Minty Oatmeal

 Creamy Choco-Minty Oatmeal

Serves 1
Vegan, Gluten Free
Printable Recipe
**Items on sale now at Native Sun Natural Food Market, Dec 7 through Jan 6 2013

Ingredients

1/2 cup rolled oats** (for gluten free diet be sure to use gluten free oats)
1/2 cup vanilla un-sweet non-dairy milk
1/2 cup chocolate mint coconut milk (plus extra for topping at finish)**
1/2 tbsp agave (or local honey for non-vegan)
Dash of coarse sea salt
Dash of cinnamon
5 vegan chocolate chips (or regular semi-sweet for non vegan**)

Directions

1. Mix oats through cinnamon in a small sauce pot. Bring to a boil over medium high heat – reduce heat and cook about 5 to 6 minutes or until desired thickness.

2. Spoon into a bowl and top with extra chocolate mint coconut milk and chocolate chips.

Nutrition Facts
1 Serving
Amount Per Serving 

Calories 286.9
Total Fat 9.5 g
Saturated Fat 3.5 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.0 g
Cholesterol 0.0 mg
Sodium 328.0 mg
Potassium 100.5 mg
Total Carbohydrate 48.2 g
Dietary Fiber 6.0 g 

Sugars 19.1 g
Protein 5.5 g
Vitamin D 12.5 %
Vitamin E 25.0 %
Calcium 15.1 %
Iron 12.3 %
Magnesium 2.1 %
R
iboflavin 2.2 %
Thiamin 10.0 % 

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

Aug 072012
 

 

Tropical Salsa with Cucumber, Fresh Mint, Peach and Mango

 

Summer here is all about quick and easy – especially since last week I was really sick.  My doctor said I caught it before it turned into full blown pneumonia.  Goodness knows that one thing I can’t seem to do is slow down, so I had simply worn myself down.  For someone in-tune with their body, I have a hard time listening when I’m sick and that is something I need to work on.  
 
On a positive note, I found Netflix on line and watched every episode of Survivors from the BBC where a flu pandemic wipes out most of the world and the few survivors left have to live life and find a cure.  I loved all the story lines and watching the writer’s ideas of what would happen when government is gone – which is also kind of a fun fact about me.  I LOVE reading and watching survivalist books and movies.  Not necessarily zombie movies, though I did like I Am Legend.  (It doesn’t have”zombies”, but there are definitely some un-realistic vampire/undead people.)  It’s the whole virus part I find so interesting. Biology and sociology were some of my favorite subjects in college - in fact, I started out majoring in biology and ended up with a sociology degree! Studying people is SO interesting so wondering what would happen and what we would do if a major virus outbreak or climate change. 
 
After that, at the suggestion of some co-workers I started watching Breaking Bad.  It’s about a high school chemistry teacher that finds out he has terminal lung cancer and starts to cook meth with a local drug dealer.  So far I haven’t really been able to get into that one but they keep telling me to get through the first two episodes so I’ll have another go at it later.
 
And finally, I got my hands on the Secret.  If you haven’t watched it, you have to rent it.  It’s all about the power of positive thinking and changing our thoughts from constantly thinking about what we DON’T want to what we DO want.  So instead of me saying, I hate sitting in a cubicle, I hate being stuck till 9 pm away from my husband and baby girl at end of month, I have changed my thoughts to I can’t WAIT for my career in food and nutrition.  I can’t WAIT to change people’s lives for the better.  I can’t WAIT to make a real and positive impact on this world.  In fact, I have TWO “vision boards” and a gratitude board. 
 
On the vision boards we paste pictures of what we want – I have the logo for Institute of Integrative Nutrition up there, teacher training at Yoga Den, a photo of the big tent that attaches to my camper and my beach house in St Augustine – down to the comforter on the bed and the layout of the kitchen.  What this does is keep our wants in the forefront of our brains so we are constantly reminded of it and thinking about it.
 
Has it worked so far? Absolutely.  I got my Dyson vacuum, after LOTS of problems I finally got my healthy baby girl, I lost the weight I wanted, brought my daughter to Cape Cod, took my trip to wine country, got my daughter to sleep through the night when she was a baby – and on and on.  You can put ANYTHING on there.  It’s actually lots of fun!
 
Next up, the gratitude board, where each day I write something I’m grateful for and really try to think about it.  A roof over my head, healthy husband and daughter, running water, hot shower, food at the grocery, my parents and in-laws live five minutes away – and so many more things.
 
My second love is motivational books. I recently read The Choice, Beach Money and the Business of the 21st Century from the author that also wrote Rich Dad, Poor Dad. 
 
What are your favorite subjects to read about and watch?   Do you have a “vision board” – if so what is on there?
 
10 minute -5 Ingredient Vegan Black Bean Burgers
Back to the burgers!
 
These 10 minute – 5 ingredient bean burgers are a main staple in the house so I hope you’ll forgive me for posting these again with a fresh twist.  Since these burgers are mainly beans and oats, I love that my 3 year old daughter can help me make them and she even loves to lick the bowl!
Tropical Vegan Black Bean Burger
This combo of hearty black beans, cool cucumbers, fresh mint, ripe peach and sweet mango blended together in a perfect melody.  I just had to share it! 
 
Throw a little hot sauce on for a kick and you’ve got yourself a meal.

Vegan Tropical Black Bean Burgers

with Cucumber, Mint, Mango and Peach Salsa

Vegan
Serves 4
 
 
Salsa Ingredients (Makes about 4 cups – 8 servings)
1/4 red onion, chopped
1 cucumber, peeled, seeded and chopped
1 peach, seeded and chopped
1 mango, peeled, seeded and chopped
1 lime, zest and juice
1/4 tsp coarse sea salt
2 Tbsp chopped fresh mint
 
Burger
2 cups cooked and drained black beans (or use a 14.5 oz can)
1/3 cup instant oats (or 1/2 cup rolled oats pulsed in the food processor)
1 Tbsp steak seasoning
1 Tbsp coarse ground prepared mustard (or whatever mustard you have)
2 Tbsp Gluten Free Ketchup
 
Optional
4 Ezekiel Whole Grain Burger Buns
Hot Sauce of choice
 
Directions
 
1. Mix salsa ingredients in a large bowl.
 
2. Preheat the broiler on high and spray a baking sheet with cooking spray.** Mix all ingredients in a medium bowl; divide into four burgers or eight sliders. Broil first side for 6 minutes; flip and cook an additional 4 to 5 minutes or until browned.
 
3. Toast buns; top each with 1 burger, 1/4 cup salsa and a few dashes of hot sauce.
** Reserve extra salsa for later use.
 
 
Jun 132012
 
Welcome back to Wine Down Wednesday where I review a vegan dish paired with two different wines from Broadbent Selections.


This is the camping edition where I did the wine tasting along with my parents and my friend Justine while camping near Savannah last weekend.





Several years ago I made a caponataover spaghetti squash and have been meaning to recreate it because it’s one of my favorites.  Thankfully, I finally got around to it because everyone had a lot to say about it.  With the various flavors and textures it makes a delicious and interesting meal. 



To pair wines with a meatless dish we must look at the spices and main flavors of the recipe.  For this dish we combine spicy red pepper flakes, cinnamon, cocoa, fresh mint, balsamic reduction and tomato sauce. 


Spy Valley Riesling, 2011, New Zealand and Warwick Estate Pinotage, 2009, South Africa 

Spy Valley Riesling, 2011, New Zealand

Spy Valley wines are crafted by the Johnson Estate, a family owned winery located in Marlborough, New Zealand. It is one of the youngest wineries I have reviewed – founded in 1993. Overlooking the vines are two huge, white domes; this facility gathers information on satellite communications for the US and New Zealand – hence the name, Spy Valley.


I have reviewed the Sauvignon Blanc twice in the past; in fact, the first time I tried it at a Bite Club event I was solely a fan of red and wondered if their wine might turn me into a white wine lover! The second review was just as delicious – rated a YUM in a previous Wine Down Wednesday post.
The notes from the Spy Valley website state that this wine is fermented in steel tanks to give it  a citrusy floral flavor – intense lime, green apple and floral aromas. “The palate is vibrant and elegant with racy acid in a dry style.“ 
Warwick Estate Pinotage, 2009, South Africa
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.

I previously reviewed the Warwick, First Lady Cabernet with a rating of Damn that’s Good.  The Pinotage was by far the most interesting of the tastings I have done. See below on both our notes and the change with the pairing.


Here is the rating info.
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

Me – rating of YUM. I LOVE the layers of flavors in this dish– spicy red pepper, aromatic herbs, sweet raisins, touch of salt, balsamic and tomato reduction.
Justine – rating of YUM. Justine enjoyed the balance of fresh mint, balsamic, sweet raisins and pine nuts. She thought there should be more sauce for the salad greens.
Mom – rating of nice. Mom thought it was too spicy, she isn’t a fan of heat, but liked the flavor and the meatiness of the eggplant.
Dad – rating of ho-hum. He thought it needed more salt. (I had left most of the salt out as my parents tend to dislike saltiness. It looks like that was a bad idea in this case.) Dad does not like the fresh mint and mix of cinnamon, sweet raisins and cocoa. He liked the pine nuts. He thought there should be more sauce for the salad greens.

Category #2 The Wines

Spy Valley Riesling

Me – rating of Damn that’s Good – I tasted fresh pear. It is light and drinkable. Perfect for a campout. I like the pear/lemon color.
Justine – rating of Damn that’s Good – Justine tasted bright citrus. She said it was very refreshing and wants to order two bottles.
Mom – rating of Damn that’s Good – Mom liked the clean and refreshing body. She liked the level of sweetness – semi dry.
Dad – rating of YUM – Dad gave a “Mmmm!” but then after a few sips thought it was a bit too sweet.

Warwick Pinotage

Me – rating of Nice. Wow the pinotage has a lot more body….chewy. Flavors of chocolate.  It definitely had a long finish.
Justine – rating of Nice. Tasted licorice and thought it had lots of body.
Mom – rating of Nice. Mom said she thought it was spicy and got drier and drier as the glass went on.
Dad – rating of Ho Hum. Dad thought it was heavy and thick. It left an aftertaste.

Category #3 The Pairing

Spy Valley Pairing

Me – rating of YUM. This one is refreshing with the heat of the spice.
Justine – rating of Damn that’s Good. Justine thought it brought out the sweetness of the raisins and loves sweetness.
Mom – rating of YUM. Mom thought it cooled down the spiciness.
Dad – rating of Ho Hum. Dad thought the semi-dry was too sweet with this dish.

Warwick Pairing

Me – rating of YUM – Damn that’s Good. This is crazy but the Warwick is AWESOME with the balsamic reduction and the meaty eggplant.
Justine – rating of Nice. Justine said she still liked the Spy Valley. This one was ok but still a bit heavy for her.
Mom – rating of YUM. Mom thought it was really interesting how well the spicy wine went with the dish and almost seemed to bring the spiciness of it down a notch.
Dad – rating of YUM – Damn that’s Good. Dad said the wine really paired well with the dish. It became more juicy than dry.
**I will note that we continued “tasting” this wine with the dish and ended up polishing it off.

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

Sautéed Eggplant Caponata Salad

Serves 4
Vegan, Gluten Free

Ingredients

Spice Mixture
1/2 tsp red pepper flakes (less if you don’t like heat -can be omitted completely)
1 Tbsp brown sugar
1 Tbsp raw cacao powder
1 tsp cinnamon
1 tsp dried thyme
1/2 tsp coarse salt

Sauce
1/8 cup Organic Tomato Pasta Sauce (for more sauce use 1/4 cup)
1/4 cup Balsamic Vinegar (for more sauce use 1/2 cup)
Extra Virgin Olive Oil spray
1 small Vidalia onion, sliced
4 Japanese eggplant, sliced
2 Tbsp raisins
4 Tbsp (1/4 cup) pine nuts
1/4 cup Fresh Mint
1 head fresh romaine, chopped

Directions

1. Mix the spice mixture in a small bowl and set aside.  Mix the sauce mixture in a second small bowl, set aside.  Heat a large skillet over medium high heat and spray with cooking spray; sauté onion about five minutes, or until translucent. (You may need to deglaze pan a few times with some water, broth or white wine to prevent sticking.)

2. Add eggplant and raisins; sprinkle with seasoning mixture and toss well, sautéing about a minute; add sauce mixture, reduce heat and cover, cook 30-40 minutes, stirring every now and then, or until eggplant is soft and cooked through.

3. Divide romaine over four plates; top with 1/4 eggplant mixture, toss well.  Top with 1 tbsp pine nuts and sprinkle of fresh mint.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 127.5
Total Fat 6.9 g
Saturated Fat 0.8 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 1.6 g
Cholesterol 0.6 mg
Sodium 385.1 mg
Potassium 291.1 mg
Total Carbohydrate 12.5 g
Dietary Fiber 2.4 g
Sugars 5.5 g
Protein 2.9 g

Vitamin A 33.2 %
Vitamin B-12 0.0 %
Vitamin B-6 4.0 %
Vitamin C 28.0 %
Vitamin D 0.0 %
Vitamin E 3.1 %
Calcium 4.3 %
Copper 8.4 %
Folate 21.4 %
Iron 10.2 %
Magnesium 7.5 %
Manganese 59.5 %
Niacin 3.8 %
Pantothenic Acid 1.5 %
Phosphorus 8.8 %
Riboflavin 5.1 %
Selenium 0.6 %
Thiamin 7.0 %
Zinc 5.2 %

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

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.

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 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, grottomitch@aol.com with questions and pricing and anyone outside the Greater Jacksonville area can contact E-MAIL: info@broadbent.com 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)
Ingredients

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 

Directions
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 062012
 

Last season I created this unexpected recipe to utilize the gorgeous tops of my fresh carrots from the farm.  I just couldn’t bear to throw them away!  Since I got a few bunches with my last pick up I had to create it once again, this time using some chickpeas to create a light meal.

I love the mild parsley-ish taste of the carrot tops and the crunch the carrots add to the texture.  The mint makes this super fresh and the lemon adds a tang factor.
Tip: You can save a ton of money buy cooking dried beans in salt free veggie broth and freezing them in 2 cup packages to pull out for later use.
The carrots, scallions and tomatoes came from KYV farm and the mint, parsley and lemon from my garden and my dad’s tree. Now that’s local and seasonal produce!
Tip: Use your food processor for this one to make quick work of the chopping or if you don’t have one, bribe a friend to help chop.
Carrot Top Tabbouleh with Chickpeas
Serves a LOT - bring this to a pot luck or eat it all week and share with friends
Vegan, Dairy Free, (Gluten Free Option)
**Tip: For gluten free option, replace the bulgur wheat with white quinoa (cook to package directions using appropriate amount of veggie broth.)

Ingredients

1/2 cup bulgur wheat**(see above for gluten free)
1 1/2 cups vegetable broth
1 bunch carrots with tops (say about 6 small 51/2 inch long)
Handful fresh mint
Handful fresh parsley
1 bunch scallions, chopped
5 small organic tomatoes, chopped
2 cups cooked chickpeas (or 1 can, drained, will work too)
3 Tbsp extra virgin olive oil
Juice 1 lemon
Salt and Pepper
3 cloves crushed garlic

Directions

1. Heat the bulgur and broth to a boil, stirrings constantly, reduce heat, cover and simmer about 10 to 12 minutes or until liquid is absorbed. Set aside to cool while you process the veggies.

2. Place the carrots, tops removed, into a large food processor (or in front of bribed friend), pulse several times to rough chop; add the carrot tops, mint, parsley and scallions, pulse until desired texture is reached, I like mine finely chopped.  Pour into a large bowl and add the tomatoes and chickpeas.

3. Whisk the olive oil, lemon juice, salt and pepper and crushed garlic in a small bowl.  Pour over carrot top mixture and toss well.  Reseason with salt and pepper, to taste.

 

Nutritional Information
Total Recipe
Amount Per Recipe
Calories  1255.4
Total Fat 46.9g
Sat Fat 6.2g
Polyun Sat Fat 6.3g
Monoun Sat Fat 31.2g
Cholesterol 0.0mg
Sodium 2357.8mg
Potassium 2156.1mg
Total Carb 151.7g
Dietary Fiber 32.5g
Sugars 17.2g
Protein 29.1g
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.