The Most Important Thing and a Recipe for Savory Quinoa Florentine

Camping, Dairy Free, Egg Free, Favorites, Gluten Free, Gratitude, Lighter Fare, Low Cal, Main Meal, Native Sun Recipe, Soy Free, Vegan, Vegetarian 1 Response »

Jun 112013

Before I get to my Savory Quinoa Florentine recipe – I’ll share a tidbit I learned over my long 35 year life.

Quinoa Florentine

Things are not important – experiences are what matter.

Laura S Walker State Park

Make the time to do the important things. What are the important things?

Think about what means the most to you. How would you feel if that thing was no longer there? Could you just get another one?

Ah – there is the key. With material things, we can always get another one. But the people and the experience can’t be replaced.

When people ask me why I love camping “in the dirt and bugs”, experience is why I love it. In a hotel room, you most likely won’t be outside as much. You might do some sightseeing during the day, go back to the hotel and watch some TV as you get ready for dinner. But CAMPING gets you outside – getting to feel, hear and see nature. (As long as you aren’t in one of the converted buses with your satellite dish outside.) No electronics in sight.

Some of the best things about last weekend’s trip…..

Watching my friend Justine enjoying the sunset as her son fishes. Taking my daughter kayaking.
The stillness by the water in the morning.

Laura Walker State Park

Chatting by the fire as a cool breeze blows, sipping a glass of chilled chardonnay.

Laura Walker State Park

My daughter – so proud of her little camper.

Laura Walker State Park

Roasting the perfect marshmallow.

Laura Walker State Park

Quietly spending time with my mom.

Mom Laura Walker State Park

The kids fishing for Lilly pads.

Fishing at Laura Walker

One thing that struck me recently while cleaning out my dad’s office was that all these things – small mementos, things he collected, art work….he wasn’t able to take anything with him. He’s moved on to another place and all he can take with him is love, his experiences and the journey.

I came across a quote in a book about “the dash” that fits perfectly. The dash is that space between the date of someone’s birth and death.
“For it matters not how much we own; the cars or the house…the cash, what matters is how we live and love and how we spend our dash. So think about this long and hard….are there things you’d like to change? For you never know how much time is left that can still be rearranged. If we could just slow down enough to consider what’s true and real, and always try to understand the way other people feel. And be less quick to anger, and show appreciation more, and love the people in our lives like we’ve never loved before. If we treat each other with respect, and more often wear a smile….Remembering that this special dash might only last a little while.” – Linda Ellis

Take the time to enjoy life. Put the phone down. Cook a meal that nourishes your body and soul.

Quinoa Florentine

I love cooking with quinoa because it is one nourishing food we can take the time to cook. 15 minutes is all – and a quick five of rest.

Quinoa Florentine

Quinoa is versatile, and can be dressed up or eaten simply on it’s own – with a bit of salt.

Quinoa Florentine

This quinoa Florentine is more of the dressed up version – but simply and elegantly – with tomatoes, onions, garlic and spinach; cooked just long enough to give the vegetables a nice sweet caramelization, adding the spinach at the last minute to quickly steam it down and save those important vitamins and minerals.

Quinoa Florentine

Serves 4 rounded 1-cup servings
Vegan, Gluten Free
Printable Recipe
**Items on sale now at Native Sun Natural Food Stores, June 7 through July 6, 2013

Ingredients

1 cup quinoa**
1 1/4 cup water or veggie broth
1 Tbsp extra virgin olive oil
1 pint cherry or grape tomatoes
1/4 tsp salt (plus extra, to taste)
1 onion, chopped
3 cloves garlic
2 Tbsp to 1/4 cup white wine
7 oz to 10 oz baby spinach

Directions

1. Heat 1 Tbsp olive oil in a large skillet over medium heat; add onion; cook 7 to 10 minutes or until translucent; add garlic, cook an additional 2 minutes.

2. Meanwhile, heat water or broth over high heat; rinse quinoa with a fine mesh strainer; add to boiling water or broth; reduce heat and cover. Cook 15 minutes; remove from heat; let sit an additional five minutes.

3. Add tomatoes and salt to onion mixture and 1 to 2 Tbsp white wine; cover and cook 20 minutes or until tomatoes burst; uncover cook an additional 5 minutes, adding additional wine as needed; add spinach, cover and cook 2 minutes, or until wilted; uncover and stir well.

4. Reserve 1/2 cup quinoa for later use; stir in spinach mixture; toss gently.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 181.5
Total Fat 5.5 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 2.5 g
Cholesterol 0.0 mg
Sodium 196.0 mg
Potassium 312.1 mg
Total Carbohydrate 26.9 g
Dietary Fiber 3.6 g
Sugars 1.0 g
Protein 6.4 g

Vitamin A 101.9 %
Vitamin B-6 6.6 %
Vitamin C 36.1 %
Vitamin E 7.1 %
Calcium 7.3 %
Copper 3.9 %
Folate 25.8 %
Iron 24.5 %
Magnesium 10.8 %
Manganese 27.5 %
Niacin 2.0 %
Pantothenic Acid 0.5 %
Phosphorus 3.1 %
Riboflavin 6.1 %
Selenium 1.2 %
Thiamin 3.1 %
Zinc 2.1 %

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

Decadent Black Bean and Quinoa Brownie Fudge

Dairy Free, Dessert, Egg Free, Gluten Free, Kid Friendly, Lighter Fare, Low Cal, Quick and Easy, Soy Free, Vegan, Vegetarian 5 Responses »

May 152013

Decadent Black Bean and Quinoa Brownie Fudge

Over a week ago I had this post read to print when the unthinkable happened. In an effort to get back to some normalcy and keep my mind off things I am up and looking at my site and want to share something positive and fun with you – this brownie/fudge recipes.
Mila lovers – this is another great way to eat your Mila.
I’m looking forward to making these again as soon as I can.

______________________________________________

There are certain flavors that just don’t work.

Decadent Black Bean and Quinoa Brownie Fudge

Like toothpaste and orange juice. Yuck!

Black Bean Quinoa Brownie Fudge (Photo after refrigerating)

But there are some things that go together surprisingly well.

Cocoa powder in a chili recipe, bananas and beans in a salsa….

Black Bean Quinoa Brownie Fudge

…black beans and quinoa together in a dessert.

I’ve seen so many black bean brownie recipes recently that, frankly, look too dry. And I found none that had both black beans and quinoa together, so I thought, why not create one! I love my brownies super moist and gooey rather than cakey. If you want a more cake-like brownie try adding more quinoa flour and see how that works.

Decadent Black Bean and Quinoa Brownie Fudge

These little brownies are so moist and rich I had to call them brownie fudge. They are delicious at room temp or right out of the fridge – a perfect snack, dessert or even breakfast. My friend Justine and I each polished off two servings with coffee.

After one bite, Justine’s eyebrows rose in surprise - they’re delicious!

Decadent Black Bean and Quinoa Brownie Fudge

We all know the how great quinoa is for us – the super nutrient dense little seed that markets itself as a grain.

You sneaky little seed, we’re on to you.

Quinoa is high in protein, anti-inflammatory phytonutrients, and has a nice dose of healthy fat.
The high amounts of lysine and isoleucine actually make quinoa a complete protein source. The next time someone asks how you get your protein on a plant based diet and tells you that you can’t get all your nine essential amino acids – tell them to look up the facts about quinoa! Worlds Healthiest Foods is a great resource.

I hope you try these just out of curiosity and are pleasantly surprised as how delicious these are!

Decadent Black Bean and Quinoa Brownie Fudge

Decadent Black Bean and Quinoa Brownie Fudge

Serves 12
Vegan, Gluten Free
Printable Recipe

Ingredients

1 14.5oz can (1 1/2 cups) black beans (unseasoned, rinsed and drained)
1/3 cup agave or maple syrup
1/4 cup virgin coconut oil, melted (or vegetable oil) + 1 tsp to “butter’ baking dish
2 tsp vanilla
1/4 cup pure raw cane sugar
1 chia egg (1 Tbsp Mila + 3 Tbsp water)**
1/4 cup quinoa (ground into flour with a Magic Bullet, coffee grinder or blender)
1/4 tsp salt
3 Tbsp raw cacao powder (or cocoa powder) + 1 tsp
1/2 cup vegan mini chocolate chips (or chocolate chips of choice)

Directions

1. Preheat oven to 350F. Spread 1 tsp coconut oil evenly over 6×6 inch baking dish; sprinkle with 1 tsp cacao powder.

2. Blend black beans, agave, coconut oil and vanilla in a blender; mix sugar, quinoa flour, salt and cacao powder in a bowl and pour black bean mixture over evenly; mix well to combine; stir in chia egg, stir in chocolate chips; pour into baking dish; cook for 20 minutes or until top is firm.

3. Refrigerate 1 hour to overnight and cut into 12 squares.

**I recommend using Mila in this recipe. Why? Read my story. To purchase click here.

Nutrition Facts
12 Servings
Amount Per Serving

Calories 182.6
Total Fat 8.0 g
Saturated Fat 5.7 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.3 g
Cholesterol 0.0 mg
Sodium 49.1 mg
Potassium 102.9 mg
Total Carbohydrate 26.3 g
Dietary Fiber 3.0 g
Sugars 12.1 g
Protein 2.9 g

Vitamin B-6 0.8 %
Calcium 1.4 %
Copper 4.8 %
Folate 8.1 %
Iron 5.8 %
Magnesium 6.3 %
Manganese 7.4 %
Niacin 0.7 %
Pantothenic Acid 0.6 %
Phosphorus 7.3 %
Riboflavin 8.1 %
Selenium 0.6 %
Thiamin 3.6 %
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.

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

Camping, Dairy Free, Egg Free, Favorites, Gluten Free, High Protein, Kid Friendly, Lighter Fare, Native Sun Recipe, Quick and Easy, Tips, Vegan 6 Responses »

Apr 012013

Kale 3 Ways – Cheesy Kale Tomato Sauce, Kale Basil Pesto and 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 (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

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 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

Three Tips on How to make a Great Vegan Veggie Burger (and a Savory Veggie Burger Recipe)!

Dairy Free, Egg Free, Gluten Free, Kid Friendly, Lighter Fare, Low Cal, Main Meal, Soy Free, Tips, Vegan, Vegetarian 7 Responses »

Mar 102013

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

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

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

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

Savory Veggie Burger with Vegan Cheese

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

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

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

Veggie Burger

Savory Veggie Burger

Inspired by Manatee Cafe Veggie Burger

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

Ingredients

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

Flavor punch!

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

Optional toppings

2 avocados
3 red onion slices, chopped
Vegan cheese slices

Directions

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

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

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

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

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

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

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

Looking for a last minute dinner idea? Try this Black Bean Stew with Quinoa plus 7 Amazing Black Bean Recipes.

Dairy Free, Egg Free, High Protein, Lighter Fare, Low Cal, Main Meal, Native Sun Recipe, Soy Free, Vegan, Vegetarian No Responses »

Mar 052013

Black Bean Stew with Quinoa

Do you ever get home from work tired and without any sort of plan for dinner? That’s the time that fast food starts looking palatable. I say – don’t do it! Reach for a few cans out of the pantry or pre-cooked frozen beans and grab the quinoa. It only takes 20 minutes to prepare. Many times I do an alteration of a previous recipe because it’s easy and doesn’t take as much thought when I haven’t planned something out. Isn’t that what most of us do in our busy lives? Draw from experience and then use what we have on hand. It’s good to throw in a completely new recipe every now and then, but that takes a bit more time and effort. This stew is a alteration of the below black bean soup and will definitely be added into my normal rotation along with bean quesadillas, oat and bean burgers and pasta.

Black Bean Soup with Forbidden Rice

Here are a few more easy black bean recipes to help you through those busy nights….

Upside Down Lentil Pot Pie

Garlicky Black Bean Mila Dip

Easy Mexican Tortilla Bake

Easy Mexican Tortilla Bake with Mila

Vegan Tropical Black Bean Burgers
with Cucumber Mint Mango Peach Salsa

Tropical Black Bean Burgers

Ten Minute, Five Ingredient Black Bean Burgers

Avocado, Mango and Black Bean Tostada

Avocado, Mango and Caribbean Black Bean Tostada

This recipe was so quick, easy and delicious. It is very filling with tons of protein and fiber. For those people who ask me how I get protein on a plant based diet I can show them this recipe! The leftovers are versatile and make a great lunch (just add a bit of water before re-heating) and I even added them into a veggie burger – recipe to follow!

Black Bean Stew with Quinoa

Serves 6 (about 1 1/4 cups stew and 1/2 cup quinoa)
Vegan, Gluten Free
Printable Recipe

Ingredients

1 Tbsp avocado oil (or oil of choice)
1/2 onion, diced
2 cloves garlic, minced
3 cups vegetable broth
2 14.5-oz cans black beans (Tree of life)
1 14.5-oz can fire roasted diced tomato, drained
2 tsp adobo seasoning

Quinoa
1 cup quinoa
2 cups vegetable broth

Directions

1. Rinse and drain quinoa with a fine mesh strainer; bring quinoa and broth to a boil in a large sauce pan, cover and reduce heat, simmer 15 minutes; remove from heat and let sit 5 minutes; season with salt and pepper.

2. Heat 1 Tbsp avocado oil in a medium sauce pan over medium high heat, add onions and cook 3 minutes until translucent, reduce heat and add garlic, stirring frequently, an additional 2 minutes; add beans, tomatoes, broth and adobo seasoning; simmer about 10 minutes; puree with an immersion blender or in batches in a blender to thicken.

Nutrition Facts
6 Servings
Amount Per Serving

Calories 337.1
Total Fat 4.9 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.7 g
Cholesterol 0.0 mg
Sodium 592.8 mg
Potassium 626.1 mg
Total Carbohydrate 57.2 g
Dietary Fiber 14.8 g
Sugars 3.5 g
Protein 16.9 g

Vitamin A 5.2 %
Vitamin B-6 6.7 %
Vitamin C 12.7 %
Vitamin E 1.5 %
Calcium 5.3 %
Copper 17.1 %
Folate 51.9 %
Iron 30.0 %
Magnesium 24.5 %
Manganese 32.9 %
Niacin 3.6 %
Pantothenic Acid 3.6 %
Phosphorus 46.1 %
Riboflavin 61.7 %
Selenium 2.8 %
Thiamin 23.0 %
Zinc 10.6

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

Enjoy this fabulous Black Bean Stew with Quinoa!

Layer it up! Recipes in a jar, 2 Ways – Kale Maple Blueberry Smoothie Parfait and Kale and Quinoa Salad in a Jar

Breakfast, Dairy Free, Egg Free, Gluten Free, Lighter Fare, Low Cal, Native Sun Recipe, Quick and Easy, Raw, Salad, Six Ingredients or Less, Vegan, Vegetarian 9 Responses »

Jan 282013

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

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

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.

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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

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!

Warm Fruited Quinoa

Appetizer, Dairy Free, Egg Free, Favorites, Kid Friendly, Lighter Fare, Low Cal, Main Meal, Native Sun Recipe, Quick and Easy, Side Dish, Vegan, Vegetarian No Responses »

Jan 182013

Warm Fruited Quinoa

Olive oil, various fruits, nuts and warm spices are typical in Moroccan cuisine – so here I did a twist on that with quinoa and olive oil and then added some dried fruits and seasoned it simply with salt and pepper.

If you feel adventurous try adding any of the following herbs and spices:

Fresh Mint
Cinnamon
Cumin
Ginger
Saffron

Each of these or any combination will change the flavors of this dish and make it unique.

Dates, Raisins and Walnuts

Why did I not add any of those spices?

Because, in this case, simple is perfect. I love the soft, warm quinoa and the flavorful olive oil with the crunch of walnuts; the sweet dates and raisins and the touch of sea salt. Mmmm…….

Add a grilled protein on top and up the serving to half cup and you have a lovely entree!

Warm Fruited Quinoa

Serves 8, 1/4 cup servings
Vegan, Gluten Free
Printable Recipe
**Ingredients on sale now at Native Sun Natural Foods Market

Ingredients

1 cup quinoa**
1 1/4 cup vegetable broth**
1/4 cup walnuts
1/4 cup chopped dates (I used Medjool dates)
1/4 cup raisins
1 Tbsp extra virgin olive oil**
1/8 tsp coarse grind sea salt and some fresh ground pepper, to taste

Directions

1. Rinse quinoa and heat in a small saucepan with vegetable broth over medium high heat; bring to a boil, reduce heat and cover; cook 15 minutes, remove from heat and let sit, covered, for an additional 5 minutes. Separate 2 cups of the cooked quinoa and reserve the remaining for a later use.

2. Add walnuts, dates, raisins, olive oil, salt and pepper to the quinoa. Stir to combine and serve warm.

Nutrition Facts
8 Servings
Amount Per Serving

Calories 129.1
Total Fat 4.9 g
Saturated Fat 0.4 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 1.5 g
Cholesterol 0.0 mg
Sodium 20.5 mg
Potassium 84.3 mg
Total Carbohydrate 19.8 g
Dietary Fiber 1.9 g
Sugars 7.4 g
Protein 3.0 g

Vitamin B-6 1.9 %
Vitamin C 0.4 %
Vitamin E 1.7 %
Calcium 0.7 %
Copper 3.8 %
Folate 1.1 %
Iron 9.0 %
Magnesium 2.2 %
Manganese 6.8 %
Niacin 0.8 %
Pantothenic Acid 0.5 %
Phosphorus 16.5 %
Riboflavin 32.6 %
Selenium 0.5 %
Thiamin 1.4 %
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.

Gingery Kale and Quinoa Power Salad with Garlic Herb Cashews

Dairy Free, Dressing, Egg Free, Gluten Free, Lighter Fare, Native Sun Recipe, Quick and Easy, Salad, Side Dish, Soy Free, Vegan, Vegetarian 4 Responses »

Jan 142013

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

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

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

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

Teriyaki Quinoa with Crystallized Ginger

Dairy Free, Egg Free, Gluten Free, Lighter Fare, Native Sun Recipe, Quick and Easy 1 Response »

Sep 202012

I can not tell you how happy I am to be in my new space and all set up after my big web hosting fiasco with Blogger/Google. I still have a lot of work to do but at least I can create some recipes and work on all the categories and tags later.

Now for the food! I think you are going to love this dish. It’s a great mix of salty and sweet with a spicy bite. This dish is high in protein and is SUPER easy – only 7 ingredients, not counting the water) and you can just throw it all in one pot which saves time on cleanup. I’m all about the one pot thing lately.

Ginger is a little root with big powers. It is perfect in both savory and sweet dishes and is used in a lot of Asian cooking. It has anti-inflammatory compounds, is wonderful for digestion-both for relieving gas and soothing your belly and can relieve symptoms of nausea.

Teriyaki Quinoa with Crystallized Ginger

Serves 4-6
Vegan, Gluten Free
Printable Recipe

Ingredients

1 cup quinoa
2 cups water
1/4 onion, chopped
1/2 carrots, chopped
1/2 cup pineapple bits (or fresh chopped pineapple)
5 oz broccoli (about 2 cups), chopped
1/2 cup Teriyaki, San-J Brand
2 Tbsp peanut butter
1/4 cup ginger chews (Crystallized ginger), chopped

Directions

1. Rinse quinoa in a fine mesh strainer. Add to large pot with 2 cups water, onion, carrots and pineapple. Bring to a boil, reduce heat and cover. Cook 5 minutes; add broccoli, recover and cook an additional 10 minutes.

2. Remove from heat for 5 minutes; stir in Teriyaki, peanut butter and ginger chews.

Nutrition Facts
6 Servings
Amount Per Serving

Calories 215.4
Total Fat 4.8 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 1.3 g
Cholesterol 0.0 mg
Sodium 957.5 mg
Potassium 209.4 mg
Total Carbohydrate 37.7 g
Dietary Fiber 3.6 g
Sugars 10.2 g
Protein 7.7 g
Vitamin A 9.1 %
Vitamin B-12 0.0 %
Vitamin B-6 13.7 %
Vitamin C 49.6 %
Vitamin D 0.0 %
Vitamin E 5.2 %
Calcium 16.8 %
Copper 11.1 %
Folate 16.1 %
Iron 36.6 %
Magnesium 32.2 %
Manganese 15.7 %
Niacin 13.5 %
Pantothenic Acid 6.0 %
Phosphorus 58.7 %
Riboflavin 66.6 %
Selenium 2.0 %
Thiamin 6.3 %
Zinc 3.2 %

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

Confetti Breakfast Quinoa with Coconut Peanut Butter and Honey

Breakfast, Dairy Free, Egg Free, Gluten Free, Native Sun Recipe, Quick and Easy, Vegetarian 2 Responses »

Aug 302012

Quinoa, (pronounced “KEEN-wah”) is quite the impostor. It looks and acts like a grain but it is actually a tiny little seed – and is therefore an awesome source of protein.

Sneaky.

Confetti Breakfast Quinoa with Coconut Peanut Butter and Honey

For vegetarians and meat eaters alike, quinoa makes a great alternative to rice, oatmeal or any grain and is super quick cooking; rice will typically take 45 to 50 minutes, but the mighty quinoa only cooks for fifteen minutes and rests for five.

Most people think of it as a savory food, but I’m here to tell you that it’s perfect for breakfast! Try it with some natural peanut butter or this Earth Balance Coconut Peanut Butter Spread – filling and satisfying for breakfast and the flavor of coconut and peanut butter together is unexpectedly delectable.

Confetti Breakfast Quinoa with Coconut Peanut Butter and Honey

Serves 4
Vegetarian, Gluten Free
Printable Recipe

Ingredients

½ cup rice milk
¾ cup water
1 cup dry mixed color quinoa (I used red and white)
1 Tbsp honey
1 tsp cinnamon
1/3 tsp sea salt
4 Tbsp Earth Balance Coconut and Peanut Spread

Directions

1. Bring rice milk and water to a boil over medium high heat; add quinoa, salt, honey and cinnamon; stir, cover, reduce heat and simmer 15 minutes. Remove from heat, let sit 5 minutes.

2. Divide quinoa over four bowls; add 1 Tbsp coconut peanut butter to each serving.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 299.5
Total Fat 11.6 g
Saturated Fat 2.5 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 3.5 g
Cholesterol 0.0 mg
Sodium 132.8 mg
Potassium 90.6 mg
Total Carbohydrate 42.4 g
Dietary Fiber 4.3 g
Sugars 8.3 g
Protein 9.2 g

Vitamin A 0.0 %
Vitamin B-12 0.0 %
Vitamin B-6 0.2 %
Vitamin C 0.3 %
Vitamin D 0.0 %
Vitamin E 0.5 %
Calcium 1.0 %
Copper 0.2 %
Folate 0.1 %
Iron 23.7 %
Magnesium 0.1 %
Manganese 5.0 %
Niacin 0.1 %
Pantothenic Acid 0.0 %
Phosphorus 39.2 %
Riboflavin 85.2 %
Selenium 0.1 %
Thiamin 0.0 %
Zinc 0.2 %

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

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