Dec 232013
 
Pineapple Upside Down Cake Casserole

This Golden Pineapple Upside Down Cake Casserole is a deliciously wintery use for this summertime fruit ~ reminiscent of the caramelized pineapple flavor of an upside down cake but with a hint of savory onion.

Pineapple Upside Down Cake Casserole

Pineapple Upside Down Cake Casserole

Wait. Onions in pineapple upside down cake? Yes! They cook down and caramelize to a lovely sweetness that adds that hmm factor.  If you don’t like the pink hue, choose a sweet vidalia onion.

Pineapple Upside Down Cake Casserole

Pineapple Upside Down Cake Casserole

Why is this such a great dish to bring for a winter pot luck? Because pineapple is PACKED with Vitamin C.
Vitamin C protects the body against free radicals that can damage healthy cells and can give the immune system a nice boost.

So let’s think, do we know anyone with a cold this time of year?  Ha! Even people that don’t normally get sick are coming down with this or that. Forget the chicken soup – bring this casserole!

Golden Pineapple Upside Down Cake Casserole

Golden Pineapple Upside Down Cake Casserole

Golden Pineapple Upside Down Casserole

Serves 6
Vegan, Gluten Free Version
Printable Recipe 

Ingredients

1 fresh pineapple, peeled and chopped finely
2 Tbsp flour or gluten free flour
1/4 of a red onion, chopped
1/4 tsp salt
2 Tbsp organic agave (or local honey)
1 Tbsp coconut oil, melted
8 organic golden round crackers, crushed (for gluten free use GF breadcrumb or GF crackers)

Directions

1. Preheat oven to 350F. Mix pineapple, flour, onion, salt and agave or honey in a medium mixing bowl; spoon into a casserole dish prepared with coconut oil; bake 30 minutes; broil 5 minutes or until just browned to caramelize pineapple and onion.

2. Meanwhile mix crackers and coconut oil; spoon evenly over pineapple mixture; bake an additional 10 minutes or until crackers begin to brown.

Nutrition Facts
6 Servings
Amount Per Serving 

Calories 73.7
Total Fat 1.1 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 122.9 mg
Potassium 95.3 mg
Total Carbohydrate 17.0 g
Dietary Fiber 1.3 g
Sugars 11.2 g
Protein 0.8 g

Vitamin A 0.4 %
Vitamin B-12 0.0 %
Vitamin B-6 3.6 %
Vitamin C 20.5 %
Vitamin D 0.0 %
Vitamin E 0.4 %
Calcium 1.0 %
Copper 4.5 %
Folate 2.3 %
Iron 2.4 %
Magnesium 2.8 %
Manganese 65.2 %
Niacin 1.7 %
Pantothenic Acid 1.3 %
Phosphorus 0.7 %
Riboflavin 1.8 %
Selenium 0.7 %
Thiamin 4.9 %
Zinc 0.5 %

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

Aug 282012
 
Can tomato and pineapple be friends?  After tasting this recipe, I do believe they are the BEST of friends; neither overpowering the other, living in a sweet-savory harmony.

 

Pineapple Tomato Chimichurri over Teriyaki Tofu
 
And WHY would I put an Argentine chimichurri over a Japanese teriyaki? Because it works!  These flavors can go hand in hand – in this case it’s best not to discriminate – trust me. 
 
Pineapple Tomato Chimichurri over Teriyaki Tofu
 
If you aren’t a tofu lover – this chimichurri will go well over any of your favorite proteins or even used as salsa.  And the second great thing is that this is one fresh topping that doesn’thave cilantro but is still AMAZING. In my experience, there are two types of people in the world.  Those that love cilantro and those that hate it.  Cilantro is one of those ingredients that either gets a, it’s so fresh, I love it!, or a, It’s the most disgusting thing ever and tastes like soap.

 
With this recipe you can please everyone on your list.
 
Pineapple Tomato Chimichurri over Teriyaki Tofu

Pineapple Tomato Chimichurri over Teriyaki Tofu

Serves 4
Vegan, Gluten Free
 
Ingredients
 
1 cup chopped fresh pineapple
2 tomatoes, chopped
2 cloves garlic, minced
1/4 cup minced fresh parsley
2 Tbsp minced fresh oregano
2 Tbsp extra virgin olive oil
1 Tbsp apple cider vinegar 
1/4 tsp sea salt
Dash ground cumin and dried thyme, to taste
1 block organic, firm tofu, pressed of water
1/3 cup Teriyaki marinade, (OrganicVille )
 
Directions
 
1. Cut tofu into 4 “steaks”; pour marinade over evenly and marinate 1 hour to 24 hours.
 
2. Preheat oven to 400F.  Place tofu on baking sheet sprayed with organic non stick spray; bake 15 minutes; flip and broil on high, 5 minutes.
 
3. Mix pineapple through cumin and thyme in a medium bowl.**
 
4. Topeach tofu steak with 1/4 salsa mixture.**Pineapple mixture can also be prepared ahead the night before, while the tofu is marinating.

 
Pineapple Chimmichurri
Nutrition Facts

4 Servings
Amount Per Serving

Calories 91.0
Total Fat 7.3 g
Saturated Fat 1.0 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 5.1 g
Cholesterol 0.0 mg
Sodium 151.1 mg
Potassium 146.9 mg
Total Carbohydrate 7.5 g
Dietary Fiber 1.0 g
Sugars 4.3 g
Protein 0.7 g

Vitamin A 10.4 %
Vitamin B-12 0.0 %
Vitamin B-6 4.5 %
Vitamin C 24.6 %
Vitamin D 0.0 %
Vitamin E 1.1 %
Calcium 1.5 %
Copper 4.0 %
Folate 3.7 %
Iron 3.6 %
Magnesium 3.1 %
Manganese 36.4 %
Niacin 2.1 %
Pantothenic Acid 1.7 %
Phosphorus 1.6 %
Riboflavin 2.1 %
Selenium 1.0 %
Thiamin 4.1 %
Zinc 0.9 %

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

Tofu (Estimated because much of the marinade is poured off)
Estimated Nutrition Facts
4 Servings
Amount Per Serving

Calories 129.2
Total Fat 7.1 g
Saturated Fat 1.0 g
Polyunsaturated Fat 4.0 g
Monounsaturated Fat 1.6 g
Cholesterol 0.0 mg
Sodium 571.4 mg
Potassium 151.3 mg
Total Carbohydrate 7.2 g
Dietary Fiber 0.5 g
Sugars 4.6 g
Protein 11.8 g

Jul 262012
 
Tropical Mila Crumble

I haven’t done a dessert in a while and this one is right up my alley (and if you follow my blog I know you will love it too). It utilizes all the fresh tropical fruits that are in the grocery right now and some shredded coconut with that signature sweet-nutty taste and bit of texture. On top is a toasted crumble that is the perfect balance of sweet, crunchy and salty.

Healthy Dessert

This versatile dessert is not too sweet so it’s perfect for breakfast and snack as well! The two scoops of Mila give it lots of fiber and Omega 3s the oat groats have a great crunch. I do believe this is my new summer favorite for both dessert and breakfast.

As for my new favorite food, Mila takes the cake. It’s a premium blend of Salvia Hispanica, or chia seed, that has been cold pressed and sliced.  From what I’ve learned there are two kinds of people – those of us that are selective about what we put in our bodies and those that want a bargain.  And you know, it’s all good.  Everyone has to do the right thing for their own body.  As for me, I am the first person in line at a thrift shop but when it comes to food, you guys know I don’t compromise.

Super Fast Dessert!

I will say that I had been eating organic chia AND ground flax every day but never noticed any difference – I just ate it because I knew it was good for me. When I got a sample of Mila, I was given no info other than the basics – that it’s a whole, raw, super-food.  I ate it for three weeks and noticed better energy and digestion and contacted my friend Megan (who also happens to be my mom’s nurse practitioner at her neurologist and a PhD) to get more.

Of course, I had to ask all about where it is grown, the conditions, and farming practices.  Each crop is cleaned and tested for the highest fiber content and Omega3s and then it is cold pressed and opened by slicing it to make it more bio available.  Mila has 3000 mg Omega3s per scoop! You can eat regular chia whole – but slicing it open preserves the oils and helps your body absorb the nutrients. 
If you want to try some just click HERE and try it out.  Please let me know what you think!

Tropical Crumble
 
Tropical Mila Crumble
Inspired by Grains of Paradise
Serves 6
Vegan and Gluten Free
Ingredients
1 mango, peeled and seeded
1 orange, peeled
1/2 banana
1 cup cubed fresh pineapple
1/4 cup shredded unsweet coconut
1 tsp vanilla extract
Dash of salt
Crumble
4 Medjool dates, seeded and chopped
1/2 cup oat groats (you can use oatmeal but it won’t be as crunchy)
2 scoops Mila (4 Tbsp)
1/4 cup shredded coconut
1 Tbsp virgin coconut oil
Dash of salt
Directions
1. Preheat broiler to high.  Blend mango through vanilla in a Magic Bullet or food processor.  Pour into 9×9 baking dish that has been prepared with cooking spray (I used coconut).
2. Pulse the crumble ingredients together and pour evenly top of the fruit mixture.  Broil 2 to 3 minutes or until browned and crunchy.

p.s. Here are some photos I had to throw in.  My 3 year old daughter took these.  Not bad!

Nutrition Facts 
6 Servings
Amount Per Serving

Calories 181.8
Total Fat 7.2 g
Saturated Fat 5.0 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 0.5 g
Cholesterol 0.0 mg
Sodium 54.5 mg
Potassium 202.2 mg
Total Carbohydrate 28.2 g
Dietary Fiber 4.8 g
Sugars 14.3 g
Protein 2.8 g

Vitamin A 6.2 % 
Vitamin B-6 7.2 %
Vitamin C 38.3 %
Vitamin E 2.4 %
Calcium 3.4 %
Copper 4.8 %
Folate 3.8 %
Iron 5.0 %
Magnesium 3.4 %
Manganese 25.3 %
Niacin 2.4 %
Pantothenic Acid 1.9 %
Phosphorus 3.2 %
Riboflavin 2.9 %
Selenium 1.0 %
Thiamin 4.3 %
Zinc 0.5 %

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

Nutrition Facts
Info on 4 servings in case you’re hungry!
Amount Per Serving

Calories 272.7
Total Fat 10.9 g
Saturated Fat 7.5 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 0.8 g
Cholesterol 0.0 mg
Sodium 81.8 mg
Potassium 303.4 mg
Total Carbohydrate 42.4 g
Dietary Fiber 7.2 g
Sugars 21.5 g
Protein 4.2 g

Vitamin A 9.3 %
Vitamin B-6 10.8 %
Vitamin C 57.4 %
Vitamin E 3.7 %
Calcium 5.2 %
Copper 7.2 %
Folate 5.8 %
Iron 7.5 %
Magnesium 5.1 %
Manganese 37.9 %
Niacin 3.6 %
Pantothenic Acid 2.9 %
Phosphorus 4.7 %
Riboflavin 4.3 %
Selenium 1.5 %
Thiamin 6.5 %
Zinc 0.8 %

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

Jul 142012
 
Tropical Grilled Pineapple Salad with Creamy Mango Avocado Lime Dressing
Oh my goodness I am one busy girl.  Not only has work been crazy but I’m also taking care of a sick little one, sharing Mila, doing yoga, hitting the gym, writing a food blog and cooking (to name just a few).  
And I have some exciting new to share with you!  I was asked to do a presentation at Baptist Beaches Hospital this Wednesday for an MS group there, Native Sun is now carrying some of my recipes (check it out!) AND I was invited to an exclusive media dinner at the Casa Monica’s restaurant, 95 Cordova, to review their new summer menu on August 10th!
Things are really moving along and gaining momentum.  In fact, last week on Tuesday I made the decision, after a particularly stressful day at work, to make peace with where I am in life and really have gratitude for what I have.  So I started a “Gratitude Board” where I write something I’m grateful for every day and really try to think about WHY I’m grateful for it.  Also, I began writing in a journal my goals and dreams in great detail as if they have already happened.  This little trick sets your subconscious up to be looking for ways to achieve what, in writing, has already happened.  I made a conscious decision to think of myself as a lucky person – and guess what.  I was on Native Sun’s blog and entered a little contest by guessing a secret ingredient and actually won!  The fact that it’s just a little (but VERY delicious) smoothie doesn’t matter….it’s the fact that when you get your mind right the universe responds to you.
Here are some of the things I wrote in my journal in a nutshell.
My first goals are to go back to school to the Institute of Integrative Nutrition to become a Certified Health Coach like my friend Michelle at Find Your Balance.  To get there I will greatly grow my business with Mila so that I can share Mila with LOTS of people and change their health forever.  I want to continue doing seminars and presentations on health and nutrition and continue being the volunteer coordinator and event planner for KYV farm.  
I will make the world a better place than I left it. Ultimately, I strive to make a positive impact on people’s health and the environment.
How is that for a deep subject on a Saturday?  So where does food and recipes fit into this you ask?
I’m not sure, but the universe must have been telling me to try Cara’s Spicy Tomato Coconut Sauce because I found something my husband and I both love.  This was very surprising to me because I actually made this sauce for myself he isn’t a fan of tomatoes or coconut. I know, very selfish of me but I had been dying to try it.  Cara – the universe is talking and it’s telling the world to make Spicy Tomato Coconut Sauce.  It is perfect over some GF pasta.
Spicy Coconut Tomato Sauce

And for the salad – mangoes were on sale at Fresh Market 10 for $10 so I bought some and then decided on a tropical salad so grilled pineapple fit the bill.  I made this dressing for my friend Suzanne and her husband Dan who are oil free vegans that also eat Mila and lost a TON of weight. This dressing is sweet and creamy from the avocado and mango and the onion adds that hmmm factor and helps, along with the lime, to keep the avocado from oxidizing.

Tropical Grilled Pineapple Salad with Creamy Mango Avocado Lime Dressing

I will definitely be grilling more pineapple in the future. I haven’t done it in ages and I’ve been missing out. It turns even sweeter and caramelized on the outside….you don’t need dessert after this salad!

Tropical Grilled Pineapple Salad with Creamy Mango Avocado Lime Dressing
Tropical Grilled Pineapple Salad with
Mango, Avocado and Fresh Lime Dressing
Serves 4
Vegan, Gluten Free

Ingredients

4 slices pineapple, sprayed with organic cooking spray

Dressing
1 ripe mango, skin removed and chopped
1/4 avocado
1/4 red onion
Juice 1/2 lime
1/4 tsp sea salt

Salad
6 cups spinach blend
1/4 red onion, sliced
1/2 cucumber, sliced
1/2 green pepper, sliced

Directions

1. Preheat grill to medium high.  Add pineapple – grill 5 to 7 minutes per side or until nice grill marks form.

2. Meanwhile mix the dressing ingredients in a Magic Bullet or blender – set aside.

3. Mix the salad ingredients in a large bowl.  Slice grilled pineapple into wedges.  Serve 2 cups salad mixture, 1 sliced pineapple around and a few Tbsp dressing on each plate.  The dressing can also be mixed in beforehand.

**You will most likely have dressing left over to reserve for another use.

Nutrition Facts Salad
4 Servings
Amount Per Serving

Calories 59.6
Total Fat 0.6 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 37.1 mg
Potassium 399.6 mg
Total Carbohydrate 13.9 g
Dietary Fiber 2.4 g
Sugars 9.4 g
Protein 1.9 g

Vitamin A 86.3 %
Vitamin B-6 10.5 %
Vitamin C 65.2 %
Folate 25.5 %
Iron 9.2 %
Magnesium 12.7 %
Manganese 91.2 %


Nutrition Facts Dressing
4 Servings
Amount Per Serving

Calories 54.0
Total Fat 1.8 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 1.1 g
Cholesterol 0.0 mg
Sodium 147.4 mg
Potassium 145.2 mg
Total Carbohydrate 10.3 g
Dietary Fiber 1.8 g
Sugars 7.7 g
Protein 0.5 g

Vitamin A 8.3 %
Vitamin C 27.1 %

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