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 5 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

Kicking off the New CSA Season with a Purple Kale and Sun Dried Tomato Salad and a How-To Video on Storage and Prep

Dairy Free, Dressing, Egg Free, Food Find, Gluten Free, Lighter Fare, Low Cal, Raw, Salad, Side Dish, Soy Free, Tips, Vegan, Vegetarian 1 Response »

Nov 102012

Yesterday was our FIRST delivery of the CSA season and what a great start!

In our bags we got squash, onions, broccoli, broccoli rabe, spinach, bok choy, peppers, radishes, beans, lettuce, purple kale and more.

Kohlrabi, Broccoli Rabe, Radishes

To celebrate – by popular request, I am posting my very first video on how to store and prep kale and lettuce! Please keep in mind I was at work at 6:30AM, worked through lunch, got my daughter, ran straight to the farm to grab my veggies, got home, took photos and then started dinner and made this video. Since this is my normal life, I decided the videos are going to be really spontaneous. Real life! My hair and makeup won’t be perfect and these won’t be scripted or edited.

Store those wrapped greens in the fridge and simply remove the amount you want for each dish!

What came of this spontaneous video was one of the most delicious salads I’ve had in a long time. I have fallen in love with the new line of dressings that KyV Farm is carrying and the one I tried last night was Tomato Basil.

Vidalia Valley Dressings

Think of the best homemade tomato sauce you ever had and turn that into a dressing. A perfect balance of sweet, acid, tart and aromatic basil. I remember enjoying Outback Steakhouse’s tangy tomato – and it doesn’t hold a candle to this organic blend. I’ve had three servings since yesterday.

Hiding underneath that dressing is the tart sun dried tomatoes, red onions with a bite, crunchy nuts, and even Mila, nature’s healthiest whole raw food, decides to join the party on top of this blend of purple kale and lettuce.

Purple Kale and Sun dried Tomato Salad

Raw kale?

Yes! This tender kale can be eaten raw! And isn’t that almost always the best way to eat a vegetable?

Purple Kale and Sun dried Tomato Salad

Purple Kale and Sun Dried Tomato Salad

Serves 4
Vegan, Gluten Free
Printable Recipe

Ingredients

4 cups chopped purple kale, KyV Farm
4 cups chopped lettuce, KyV Farm
4 Tbsp Mila
4 Tbsp sun dried tomatoes packed in oil, drained
4 plum tomatoes, quartered
1/3 cup mixed whole nuts
1/4 cup chopped red onion
1 green onion, chopped
8 Tbsp Vidalia Valley Tomato Basil Dressing (Buy some right at KyV!)

Directions

1. Place 1 cup kale, 1 cup lettuce, 1 Tbsp Mila, 1 Tbsp sun dried tomato and one tomato on each of four plates; add the nuts, red onion and green onion over evenly. Top each with 2 Tbsp dressing.

Nutrition Facts (not including dressing)
4 Servings
Amount Per Serving

Calories 149.0
Total Fat 8.0
Saturated Fat 0.8 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 3.3 g
Cholesterol 0.0 mg
Sodium 106.3 mg
Potassium 680.8 mg
Total Carbohydrate 15.6 g
Dietary Fiber 7.4 g
Sugars 2.9 g
Protein 7.1 g

Vitamin A 383.9 %
Vitamin B-12 0.0 %
Vitamin B-6 12.4 %
Vitamin C 113.5 %
Vitamin D 0.0 %
Vitamin E 9.8 %
Calcium 16.5 %
Copper 20.1 %
Folate 25.1 %
Iron 16.7 %
Magnesium 14.1 %
Manganese 63.4 %
Niacin 8.6 %
Pantothenic Acid 3.5 %
Phosphorus 17.3 %
Riboflavin 10.8 %
Selenium 2.1 %
Thiamin 10.9 %
Zinc 6.1 %

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

Upside Down Lentil Pot Pie

Dairy Free, Egg Free, Favorites, Kid Friendly, Lighter Fare, Main Meal, Native Sun Recipe, Quick and Easy, Six Ingredients or Less, Soy Free, Vegan 4 Responses »

Oct 222012

Upside Down Lentil Pot Pie

So last Wednesday night I picked my daughter up, got home and had to make dinner. My hubby was still at work and I did not feel like cooking. I walked to my pantry. Nothing. Walked to my fridge. Nothing. Opened the freezer. Pie crusts! Ok so what could I make with pie crust that involved zero pre-cooking.

Ha! Soup of course! And what better soup to use than Amy’s Kitchen Lentil Soup? I didn’t even get a bowl out; I mixed the three ingredients right in the pie crust – no seasoning necessary. The soup added plenty of flavor.

I remember the days when I would use a can of Cream of Mushroom soup to make different dishes ….until I read the ingredients. What do you want to bet that most of this soup has genetically modified ingredients?

WATER, MUSHROOMS, MODIFIED FOOD STARCH, WHEAT FLOUR, VEGETABLE OIL (CORN, COTTONSEED, CANOLA AND/OR SOYBEAN), SUGAR, SOY PROTEIN CONCENTRATE, CREAM (MILK), CONTAINS LESS THAN 1 % OF: LOWER SODIUM NATURAL SEA SALT, POTASSIUM CHLORIDE, SALT, CALCIUM CARBONATE, DEXTROSE, DISODIUM INOSINATE, DISODIUM GUANYLATE, SPICE EXTRACT, MALTODEXTRIN, FLAVORING, DEHYDRATED GARLIC, MUSHROOM POWDER.

Here is what is in the Amy’s Kitchen:

Ingredients : No Trans Fat/No Added MSG/No Preservatives (Vegan) Filtered water, organic lentils, organic celery, organic carrots, organic onions, organic potatoes, organic extra virgin olive oil, sea salt, spices*.*100% pure herbs & spices (no hidden ingredients)

We can actually read the ingredients – Lentils. Celery. Carrots…..
None of us are going to go to their pantry and grab some modified food starch, maltodextrin or disodium inosinate.

Remember that if you aren’t using fresh in a recipe – be sure to read the ingredients.

Upside Down Lentil Pot Pie

I will admit that did not have high hopes for this recipe and was not even going to record it – but when it come out of the oven, with the seasoned lentils in a flavorful pie crust my little ugly duckling became a swan. I had to take a few photos to save this one for later, and in fact, I’m marking this one as a “favorite”.

Bookmark this recipe for the next time someone tells you it is too difficult to eat vegetarian or vegan and it is too much work to prepare dinner so they just went to the drive through.

Upside Down Lentil Pot Pie

Serves 6
Vegan
Printable Recipe
**Items on sale now at Native Sun Natural Foods Market Oct 7 to Nov 6, 2012

Ingredients

1 frozen whole wheat pie crust Wholly Wholesome)
1 can fire roasted diced tomatoes, drained (Muir Glen)**
1 cup cooked black beans, rinsed and drained (Tree of Life)**
1 can Amy’s Kitchen Lentil Soup

Directions

1. Preheat oven to 375F. Pour tomatoes, beans and lentil soup into frozen pie crust; stir and bake 25 to 30 minutes or until heated through.

Nutrition Facts
6 Servings
Amount Per Serving

Calories 228.7
Total Fat 9.8 g
Saturated Fat 4.2 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 480.3 mg
Potassium 276.8 mg
Total Carbohydrate 27.5 g
Dietary Fiber 7.3 g
Sugars 4.5 g
Protein 8.0 g

Vitamin A 18.4 %
Vitamin B-6 1.0 %
Vitamin C 20.0 %
Calcium 3.1 %
Copper 6.3 %
Folate 10.7 %
Iron 10.3 %
Magnesium 5.0 %
Manganese 6.4 %
Niacin 0.7 %
Pantothenic Acid 0.7 %
Phosphorus 4.0 %
Riboflavin 1.0 %
Selenium 0.5 %
Thiamin 4.7 %
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.

Pineapple Tomato Chimichurri over Teriyaki Tofu

Dairy Free, Egg Free, Gluten Free, High Protein, Main Meal, Native Sun Recipe, Raw, Vegan, Vegetarian No Responses »

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

Printable Recipe

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

Easy Mexican Tortilla Bake with Mila (NO Pre-cooking, Vegan and Gluten Free!)

Dairy Free, Egg Free, Events, Favorites, Gluten Free, Kid Friendly, Quick and Easy, Six Ingredients or Less, Soy Free, Vegan No Responses »

Aug 192012

Easy Mexican Mila Tortilla Bake

Friday night was my second wine and Mila soirée.
We laughed, we talked nutrition, we drank and we ate dishes made with Mila.

All is quiet after work – waiting for my friends to arrive!

What is Mila?

(Those of you that follow me regularly already know but for those of you that are new, here is the info.)

Mila is an organically grown, non-genetically modified blend of chia seed that is cold pressed and sliced to make it more bio-available.

It is RAW, GLUTEN FREE, AND VEGAN, perfect for cooking and baking.

It is super high in OMEGA 3s – equal to 6 to 10 fish oil pills per serving.

A single serving also has FIVE GRAMS OF FIBER, more antioxidants than blueberries, more iron than spinach and many more benefits.

This little seed has anti-inflammatory properties, is excellent for brain function, energy, elimination, sleep and the best part? It’s a FOOD!

My friend Jodi and my mom Diane.

We discussed the fact that Mila is a FOOD, not a pill, supplement, shake, powder or bar. It does more than just anti-aging or help you lose weight – it offers so much more! The nutrition of this food is amazing; it has 3000mg Omega 3s, antioxidants, 5 grams of fiber and only 70 calories. It will absorb many times its weight in liquid to help you feel full as well as offer tons of plant based vitamins and phytonutrients. Many shakes and pill supplements state that they have more nutrients than ten oranges, three pounds of kale, a whole salmon – blah, blah, blah. When it comes down to it, your body is going to recognize the nutrients in an actual food much faster than a man made pill, shake or smoothie.

Let food be thy medicine and medicine be thy food. — Hippocrates, father of medicine, 431 B.C.

Da Food

I also love the fact that Mila can be used as an egg replacer for baked goods – which is awesome because my daughter is allergic to eggs. Instead of using a powdered egg substitute, this is a great way to both bind and add all the benefits I listed above.

Lots o’ Glorious Wine

I made my world famous seven layer dip – with Mila mixed into the black beans.

Vegan 7 Layer Dip with Mila and Cashew Sour Cream

These cookies were baked with Mila – super soft and chewy.

Oatmeal, Raisin and Almond Cookies made with Mila

My mom brought a strawberry spinach salad with a red wine and Mila vinaigrette.

Strawberry Spinach Salad with Red Wine and Mila Vinaigrette

Jodi contributed a cheesy rice with Mila.

Cheesy Rice with Mila

A great time was had by all! A special thanks to my mentor Rachel, Megan who shared the first bag of Mila with me, my fabulous team members, Diane, Jodi, Suzanne, Chris and a long distance hug to Cara, thanks to those who stopped by and congratulations to my friend Jen who is the newest member of the team!!

Some of the fabulous ladies.

Mom enjoying her glass of wine.

Finally, the grand finale, my Mexican style tortilla bake - a super easy version of a lasagna. This versatile dish can be made vegan and gluten free or made with any regular tortillas you like, and any shredded cheese you have on hand. This was an AWESOME way to slip Mila into my family’s diet. Both my hubby and daughter polished off their serving and asked for more – little did they know they got half their day’s supply of Mila!

Instead of beef, I added a can of Amy’s Chili; it added tons of flavor and heartiness without the meat. The tomatoes created a rich sauce and the black beans and fajita seasoning tie the whole dish together with a Mexican flair. This one is definitely going under the favorites. It is one of those casseroles that get even better the next day.

Want to try Mila for yourself? Click HERE!

Easy Mexican Tortilla Bake with Mila

Inspired by Dottie’s Weight Loss Zone

Vegan, Gluten Free

Serves 4

Printable Recipe

Ingredients

1 can (14.5oz) chili, I used Amy’s Medium Vegan Chili
1 can (14.5oz) black beans, drained and rinsed
2-4 scoops Mila
1 28 oz can diced tomatoes of choice (I used Muir Glen Fire Roasted, diced tomatoes with chilies), drained
2 Tbsp adobo or fajita seasoning (be sure to use a from scratch version or check the label for gluten free)
1 pkg (10oz) rice tortillas (or for non-gluten free use any you like)
1 cup shredded Daiya cheese (or any shredded cheese of choice)

Directions

1. Preheat oven to 350F. Mix chili, beans, Mila, diced tomatoes and fajita seasoning in a medium bowl.

2. Spray a 9×13 with cooking spray. Cut the tortillas in strips and layer on layer on the bottom of the baking pan. Top with 1/2 the bean/Mila mixture, spreading with spatula, repeat. Top with cheese, cover and bake 25 minutes or until heated through.

**This also freezes well! Simply use two 8×8 pans and do not add the cheese to the half you are freezing. Wrap tightly after layering and freeze for up to 1 month. When ready to heat, bring to room temp, top with cheese and bake at 350F for 25 minutes or until heated through.

Nutrition Facts (with Mila)
8 Servings
Amount Per Serving

Calories 296.5
Total Fat 8.7 g
Saturated Fat 1.3 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 664.1 mg
Potassium 197.7 mg
Total Carbohydrate 42.1 g
Dietary Fiber 10.3 g
Sugars 4.5 g
Protein 11.3 g

Vitamin A 11.4 %
Vitamin B-6 6.5 %
Vitamin C 32.9 %
Calcium 8.2 %
Copper 6.5 %
Folate 16.0 %
Iron 18.1 %
Magnesium 12.5 %
Manganese 15.0 %
Niacin 6.1 %
Pantothenic Acid 4.0 %
Phosphorus 16.5 %
Riboflavin 1.5 %
Selenium 0.7 %
Thiamin 12.0 %
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.

A Breakdown of Cooking Oils and a Roasted Summer Veggie Shepherds Pie with Corn, Tomato, Onions and Quinoa

Dairy Free, Egg Free, Gluten Free, Main Meal, Soy Free, Vegan, Vegetarian 1 Response »

Jul 192012

You’ll be tempted, but resist the urge to add any oil or butter with this recipe if you use all fresh ingredients. Just try it and see what happens. Let your seasonal veggies shine through and enjoy the real flavors that each adds. Every layer is perfectly delicious in itself – roasted tomatoes become sweet and tangy, potatoes become buttery, onions caramelize and corn turns even sweeter with roasting.

This is an easy recipe but since there are a fair amount of steps I chronicled it in photos.

Tomatoes and Onions – Ready for Roasting

Potatoes and onions – just in the oven

….and corn lined up for roasting.

Corn – finished roasting and kernels removed

Roasted tomato and potato trays

Ready to top with mashed potatoes.

Complete dish before going into the oven for final baking.
**Stop here if you are making ahead! Cool, refrigerate, and bake the next day.

I am not an oil free vegan, but I do see the benefits of cutting back on refined oils because in the process of refining most oils, many of the nutrients, vitamins and minerals are stripped away when it is heated- similarly to how white flour and sugar is refined. It is definitely important to incorporate fats into your diet for cognitive function and digestive health etc. - but leaning towards healthy, un-processed and plant based fats, such as avocados, seeds and nuts is the best way to go.

The next best thing to plant based fats is organic, cold pressed oils. These are are non-genetically modified and have gone through a very minimal heating process. Some examples are cold pressed extra virgin olive oil, flax seed oil and avocado oil.

Many times reason for refining oils is to increase the smoke point. This is the point in heating when the oil turns to vapor and the begins to decompose, loose even more nutrients, acquire free radicals and may even gain some cancer causing compounds. It is best to not heat oils above smoke point.

So what oils are best to cook with? I found so much contradictory information out there that I finally went to Cleveland Clinic’s website and found the following chart:

High smoke pointBest suited for searing, browning and deep frying (although the latter is not a recommended practice where heart health is concerned).

Oil	% Mono	% Poly	% Sat	Nutrition Notes
Almond	65	28	7	Distinctive nutty flavor
Avocado	65	18	17	Sweet aroma
Hazelnut	82	11	7	Bold, strong flavor
Palm	38	10	52	High in saturated fat. Not recommended
Sunflower	79	7	14	Seek out high-oleic versions, which are higher in monounsaturated fat
“Light” olive/refined olive	78	8	14	The more refined the olive oil, the better its all-purpose cooking use. “Light” refers to color

Medium-high smoke pointBest suited for baking, oven cooking or stir frying.

Oil	% Mono	% Poly	% Sat	Nutrition Notes
Canola	62	31	7	Contains low levels of omega-3
Grapeseed	17	73	10	High in omega-6
Macadamia nut	84	3	13	Bold flavor
Extra virgin olive	78	8	14	Best-pick oil
Peanut	48	34	18	Great for stir frying

Medium smoke point Best suited for light sautéing, sauces and low-heat baking.

Oil	% Mono	% Poly	% Sat	Nutrition Notes
Corn	25	62	13	High in omega-6. High-oleic (monounsaturated fat) versions coming soon
Hemp	15	75	10	Good source of omega-3. Keep refrigerated
Pumpkinseed	32	53	15	Contains omega-3
Sesame	41	44	15	Rich, nutty flavor. Keep refrigerated
Soybean	25	60	15	High in omega-6
Walnut	24	67	9	Good source of omega-3
Coconut	6	2	92	High in saturated fat. Not recommended

No-heat oils* Best used for dressings, dips or marinades.

Oil	% Mono	% Poly	% Sat	Nutrition Notes
Flaxseed	65	28	7	Excellent source of alpha-linolenic acid, a form of omega-3
Wheat Germ	65	18	17	Rich in omega-6. Keep refrigerated

*Toasted sesame, extra virgin olive and walnut oils also work well.

Now that your head is spinning with all the information about oils – deciding to forgo fats in a meal or two every now and then is perfectly fine – simply grab a handful of almonds as a snack earlier or, if you like, add some nuts or seeds into the dish!

Tip: Using an oil mister is going to prevent your foods from sticking and at the same time using a fraction of a teaspoon.

Roasted Summer Veggie Shepherds Pie with Corn, Tomato, Onions and Quinoa

Serves 8

Printable Recipe

Ingredients

3 ½ pounds mixed potatoes
2 sweet onions, divided
2 pints cherry tomatoes
4 fresh ears corn
Sea salt and fresh ground pepper
2 Tbsp gluten free flour (or any flour)
2 cups vegetable broth, divided
2 Tbsp fresh thyme & chives (or any herbs you like)
1 cup dry quinoa

Directions

1. Preheat oven to 400F. Chop potatoes and one onion. Lay out four baking sheets, spray with organic olive oil cooking spray (or your Misto). Top two sheets with potatoes and chopped onion. Quarter and slice second onion. Place on third tray with tomatoes. Cut off silk on top of corn only and place on 4^th. Sprinkle salt on tomatoes, onions and potatoes. Place all trays in oven, bake 45 minutes, remove corn from oven and toss the remaining three trays. Place all but corn back in oven for additional 10 minutes.

2. Rinse quinoa and add to small pot with 1 ½ cups veggie broth. Bring to a boil, reduce heat and cover. Simmer 15 minutes; remove from heat and let sit an additional 5 minutes

3. Place cooked potatoes and onions from first two trays in a food processor and pulse until it becomes the texture of a rustic mashed potato. Taste and re-season.

4. Mix the 2 tbsp flour and ½ cup veggie broth in a medium bowl; stir in tomatoes, onions, thyme/chives and cooked quinoa. Shuck corn and cut kernels off cob; add to bowl and mix all well. Taste and re-season if necessary.

5. Spray a 2 Qt baking dish with cooking spray. Spoon tomato mixture into baking dish and top with potato mixture. Press potatoes evenly. (**You can cool and refrigerate for one day at this point. Simply bring back to room temp and cook as directed.)

6. Place baking dish in preheated 400F oven for 20 minutes or until heated well throughout. Turn broiler to high and brown top, about 3 minutes.

Nutrition Facts
8 Servings
Amount Per Serving

Calories 235.8
Total Fat 2.1 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.2 g
Cholesterol 0.0 mg
Sodium 17.8 mg
Potassium 761.6 mg
Total Carbohydrate 49.2 g
Dietary Fiber 6.2 g
Sugars 3.7 g
Protein 7.4 g

Vitamin A 6.2 %
Vitamin B-12 0.0 %
Vitamin B-6 23.0 %
Vitamin C 55.1 %
Vitamin D 0.0 %
Vitamin E 1.2 %
Calcium 2.3 %
Copper 10.1 %
Folate 12.0 %
Iron 18.1 %
Magnesium 12.5 %
Manganese 16.8 %
Niacin 11.3 %
Pantothenic Acid 7.8 %
Phosphorus 31.9 %
Riboflavin 47.6 %
Selenium 1.4 %
Thiamin 13.9 %
Zinc 4.2 %

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

Is Soy Bad for Us? Find Out What I Learned and Enjoy a Recipe – Cajun Fu Fingers with Roasted Summer Squash and Tomatoes and Creamy Spiced Mustard on the Side

Dairy Free, Egg Free, High Protein, Lighter Fare, Low Cal, Main Meal, Vegan, Vegetarian 1 Response »

Jul 052012

Cajun Fu Fingers with Roasted Summer Squash and Tomatoes and Creamy Spiced Mustard on the Side

With this being my second tofu post in a row I got to thinking about all the negative press that soy gets – so I googled “is soy safe” and there is a LOT of info out there.

I looked for reputable sources and found a great article at the Mayo Clinic where many of the claims are rated according to the amount of scientific evidence available.

The claims that have the most scientific evidence are that soy tofu is high in protein and is an acceptable source and secondly that it can reduce blood levels of total cholesterol and low density lipoprotein as well as triglycerides.

A while back I had also come across an article in Eating Well by Amy Patural that stated soy can cut down on hot flashes in menopausal women and can decrease the chances for prostate cancer in men by 30%. The concerns about breast health, according to Mark Messina, Ph.D., adjunct associate professor at Loma Linda University and executive director of the Soy Nutrition Institute, are also unfounded. In fact, kids that eat one serving of edamame or tofu per day decreased their chances for breast cancer by 50% later in life – however there was no benefit for adults.

Another Eating Well article states; “Researchers still don’t know whether isoflavones—the compounds in soy that act as weak estrogens in the body—spur the growth of tumors by acting like estrogen or prevent breast cancer by competing with the breast’s natural estrogen. Scientists who looked at the effect individual isoflavones from soy had on breast-cancer cells in test tubes have found both results.”

The bottom line is that one to two servings per day – such as half cup of edamame or one cup of soy milk, is good for you; however, do keep in mind that genetically modified soy is in almost all fast food (the burgers and buns) and in most processed foods. Check the labels for soy ingredients. You might be eating more than you think and it’s best to eat everything in moderation – especially if you are eating anything genetically modified.

The supporters of GMOs state that there is no evidence that GMO foods can hurt us; however, they don’t take into account the increase in food allergies over the years that have increased in direct correlation with the development of GMO crops.

My suggestion is to always choose organic in the case of ingesting soy to ensure you aren’t eating any genetically modified organisms.

Cajun Fu Fingers with Roasted Summer Squash and Tomatoes and Creamy Spiced Mustard on the Side

Cajun Fu Fingers with Roasted Summer Squash and Tomatoes and
Creamy Spiced Mustard on the Side

Inspired by Vegan Dad
Serves 4

Vegan

Printable Recipe

Ingredients

1 Block organic extra firm tofu, pressed and cut into sticks

1/4 cup apple cider vinegar

1/3 cup unsweet non-dairy milk

1/4 tsp Cajun Seasoning blend

3/4 cup crushed flake cereal or breadcrumb

Roasted Veggies

1 cup cherry tomatoes

1 summer squash

1/2 onion

Cajun Seasoning blend

Spiced Mustard

2 Tbsp reduced fat Vegenaise

2 Tbsp coarse ground mustard such as Grey Poupon

Cajun Seasoning blend, to taste

Directions

1. Preheat oven to 400F. Mix vinegar and non-dairy milk (I used unsweet almond) in a small bowl. Dip tofu sticks in, season with Cajun seasoning and roll in cereal or breadcrumb. Place on baking sheet prepared with cooking spray.

2. Place veggie mixture on separate tray prepared with cooking spray. Spray tops of veggies with cooking spray; sprinkle with Cajun Seasoning. Place both tofu tray and veggie tray into oven for 20 minutes, flipping halfway through.

3. Meanwhile mix spiced mustard blend in a small bowl.

4. Serve 1/4 tofu, 1/4 veggie and 1 tbsp spiced mustard per plate.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 188.0
Total Fat 10.3 g
Saturated Fat 1.1 g
Polyunsaturated Fat 4.5 g
Monounsaturated Fat 3.3 g
Cholesterol 0.0 mg
Sodium 372.4 mg
Potassium 313.1 mg
Total Carbohydrate 14.0 g
Dietary Fiber 3.1 g
Sugars 3.4 g
Protein 13.4 g

Vitamin A 2.6 %
Vitamin B-12 0.0 %
Vitamin B-6 9.4 %
Vitamin C 10.0 %
Vitamin D 3.1 %
Vitamin E 6.5 %
Calcium 14.9 %
Copper 11.7 %
Folate 13.3 %
Iron 27.2 %
Magnesium 25.6 %
Manganese 58.8 %
Niacin 4.7 %
Pantothenic Acid 4.6 %
Phosphorus 23.1 %
Riboflavin 5.3 %
Selenium 18.4 %
Thiamin 21.5 %
Zinc 14.2 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Greek Salad with Herbed Tofu Feta

Dairy Free, Egg Free, Gluten Free, High Protein, Lighter Fare, Low Cal, Raw, Salad, Vegan, Vegetarian No Responses »

Jun 152012

The day I was reading through my VegNews magazine I happened to be relaxing on a sunny day, kicking back in a lawn chair, clad in bathing suit and floppy hat when I came across the recipe for tofu feta. It sounded so intriguing that I got up and made it right then. Little did I know, the tofu I had in my fridge happened to be the pre-cubed version – what a time savings!

I threw it together and have been eating it on a whole variety of dishes; anywhere you would put feta cheese. The extra firm tofu and salty brine are really satisfying when eaten along with Greek dishes. It’s not real feta, mind you, but it’s a great vegan sub if you have cut out cheese. In addition, there are tons of benefits to eating organic, non-GMO soy in moderation. They have lots of the 9 essential amino acids, lots of lean protein and calcium.

As for the salad, I mixed an oil free version for my friend Suzanne at work to try as well since she is an oil free vegan. The sun ripe tomatoes and cool cucumbers were perfect with just a squeeze of lemon, salt and pepper; I didn’t even miss the oil.

Enjoy!

Greek Salad with Herbed Tofu Feta

Inspired by Veg News Herbed Feta and Classic Greek Salad

Serves 4

Vegan, Gluten Free

Printable Recipe

Ingredients

Tofu Feta

1 16oz package organic, extra firm, cubed tofu (or you can buy the block and cut it into 1/2 inch cubes)

2 cups water

1/4 cup fresh lemon juice

3 tsp sea salt

1 1/2 Tbsp Italian seasoning blend (with basil and oregano)

Raw Tomato Salad

2 fresh tomatoes, chopped

1 large cucumber, chopped

1/4 red onion, sliced

Handful parsley, chopped

Dressing

1/4 cup fresh lemon juice

2 tsp agave nectar

1/2 tsp sea salt

1/4 tsp fresh ground pepper

(2 Tbsp olive oil optional)

Directions

1. Heat all ingredients for feta in a saucepan heated over low heat; simmer about 30 minutes. Cool and refrigerate overnight. The longer you keep it in the fridge marinating the better it gets!

2. Toss the salad mixture in a large bowl.

3. Whisk the dressing ingredients in a small bowl.

4. Drain the feta and add to salad bowl, pour dressing over evenly and toss mixture gently.

*Alternatively you can mix the salad and dressing and simply add the desired amount of feta on top.

Salad Nutrition Facts

4 Servings

Amount Per Serving

Calories 37.9
Total Fat 0.4 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 302.7 mg
Potassium 342.0 mg
Total Carbohydrate 8.4 g
Dietary Fiber 1.9 g
Sugars 1.3 g
Protein 1.5 g

Vitamin A 20.9 %
Vitamin B-12 0.0 %
Vitamin B-6 5.8 %
Vitamin C 30.9 %
Vitamin D 0.0 %
Vitamin E 2.4 %
Calcium 2.2 %
Copper 5.1 %
Folate 7.6 %
Iron 4.8 %
Magnesium 5.2 %
Manganese 8.4 %
Niacin 4.0 %
Pantothenic Acid 3.8 %
Phosphorus 4.1 %
Riboflavin 3.8 %
Selenium 0.6 %
Thiamin 5.2 %
Zinc 1.9 %
*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 Feta Nutrition Facts

4 Servings (Or you may get more depending on how much “feta” you want.)

Amount Per Serving

Calories 116.8
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 1,755.8 mg (sodium will actually be lower since you are draining the liquid but in creating the recipe in the builder I had to include the entire amount of salt)
Potassium 189.5 mg
Total Carbohydrate 4.9 g
Dietary Fiber 0.6 g
Sugars 1.3 g
Protein 12.0 g
Vitamin A 0.3 %
Vitamin B-12 0.0 %
Vitamin B-6 3.2 %
Vitamin C 24.3 %
Vitamin D 0.0 %
Vitamin E 0.1 %
Calcium 12.0 %
Copper 10.9 %
Folate 8.4 %
Iron 10.9 %
Magnesium 20.7 %
Manganese 54.2 %
Niacin 2.1 %
Pantothenic Acid 1.0 %
Phosphorus 18.6 %
Riboflavin 3.0 %
Selenium 18.3 %
Thiamin 4.3 %
Zinc 8.6 %

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

Wine Down Wednesday – Rustic Roasted Tomato and Garlic Soup

Dairy Free, Egg Free, Gluten Free, Lighter Fare, Six Ingredients or Less, Soy Free, Vegan, Vegetarian No Responses »

Jun 062012

Florida Coastal Cooking

Welcome back to Wine Down Wednesday where I review a vegan dish paired with two different wines from Broadbent Selections.

To pair wines with a meatless dish we must look at the spices and main flavors of the recipe.

In this case we look at the rich, ripe tomato and roasted garlic.

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

Rating of Yum

I chose this Rustic Roasted Tomato Soup when my friend Melanie, a fellow KYV Farm member, posted photos of her version of tomato soup on facebook. Thanks for the idea Melanie!

Fresh tomatoes are one of the best things about summer – they taste best warmed by the sun and straight from the vine. The ones I used were no exception as they were directly from local farms, Wendy’s Organic Herbs and KYV Farm.
One thing I learned with this recipe is that it takes a lot of fresh tomatoes to make a tomato soup.
1 lb fresh = about 4.7 oz or 1 cup cooked so you’ll need two full pounds. This versatile soup would also would be awesomeover pasta or in any instance you would use a tomato sauce. I left out the oil because I felt it just didn’t need it. Keeping it simple, only a little salt, let the tomatoes do the talking.

Category #2 The Wines

Casa Ferreirinha, Esteva Douro 2010, Portugal rating of YUM

Casa Ferreirinha, Esteva Douro 2010, Portugal

Ferreira is known as “the Portuguese Brand” due to the high quality and recognition. After one taste I could see why; this wine was smooth and silky and had lots of fruit. The deep, rich color was beautiful. I drank the wine only a bit chilled, to about 60 degrees and it was the perfect red for drinking on the patio.

Musar Jeune Rose, 2010, Lebanon Rating of YUM

Musar Jeune Rose, 2010, Lebanon

Possibly because my new favorite wine is a dry rose, I found this one very appealing. It was light and refreshing – I tasted raspberry and strawberry. Perfectly drinkable for the heat of summer.

Category #3 The Pairing
Casa Ferreirinha, Esteva Douro 2010, Portugal rating of YUM
This wine goes well with richer meat based dishes, dinner salads and pasta so pairing it with this tomato based soup and roasted garlic was a perfect match. In fact, the wine made this soup seem luxurious and filling, though in reality it is actually very light.

Musar Jeune Rose, 2010, Lebanon Rating of Damn That’s Good
As I said in the review above, this dish IS very light. If you are having a tapas party and this is one of your choices, or you just want a light lunch, this rose is a perfect pairing. It will highlight that sweet fresh taste of the ripe tomatoes and remind you of summer. Mouthwatering!

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.

Mila

If you are a Mila lover, or want to try and aren’t sure how to eat it, this is the perfect solution. I simply mixed my serving of 2 Tbsp into my dish, stirred and enjoyed. It did change the texture a bit by making it thicker, but the taste of the Mila is so mild that the tomato still shone through.

Mila has tons of Omega 3′s, fiber, calcium, iron and all kinds of other goodies. Try it for yourself by clicking here.

Rustic Roasted Tomato Soup

Rustic Roasted Tomato and Garlic Soup

Serves 4 1/2 cup servings

Vegan, Gluten Free

Printable Recipe

Ingredients

2 lbs of fresh tomatoes, skin left on, quartered (I used KYV Farm and Wendy’s Organic Herbs) This will cook down to about 2 cups.
1 bulb garlic
2 onions, sliced (I used KYV Farm)
Salt, to taste
2 cups vegetable broth (salt free, such as Vivian’s)

Optional
Fresh basil for garnish (I used Wendy’s Organic Herbs)
Fresh toasted bread of choice (Gluten free, if gluten allergy)
8 Tbsp Mila

Directions

1. Preheat oven to 375. Spray two baking sheets with cooking spray; add tomatoes, onions and sprinkle with salt. Cut the top of the garlic off and wrap in foil; add to one of the baking sheets with tomatoes. Bake 1 hour.

2. Heat broth in medium pot, bring to a boil, reduce heat to simmer. Add roasted tomatoes, onions and 3 cloves of the roasted garlic, reserving the rest for another use. Cook 1 minute. Using an immersion blender, pulse until just combined. Stir in 2 Tbsp Mila per soup bowl if desired, and top with fresh basil.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 42.3
Total Fat 0.4 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 593.1 mg
Potassium 323.4 mg
Total Carbohydrate 9.5 g
Dietary Fiber 2.0 g
Sugars 0.0 g
Protein 1.6 g

Vitamin A 14.1 %
Vitamin B-12 0.0 %
Vitamin B-6 8.2 %
Vitamin C 24.3 %
Vitamin D 0.0 %
Vitamin E 2.4 %
Calcium 1.8 %
Copper 5.7 %
Folate 6.2 %
Iron 3.6 %
Magnesium 4.3 %
Manganese 10.6 %
Niacin 3.9 %
Pantothenic Acid 3.4 %
Phosphorus 4.4 %
Riboflavin 3.8 %
Selenium 1.4 %
Thiamin 5.9 %
Zinc 1.4 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Blast From the Past – Carrot Top Tabbouleh Redo – with Chickpeas!

Dairy Free, Egg Free, Gluten Free, Lighter Fare, Raw, Salad, Soy Free, Tips, Vegan, Vegetarian No Responses »

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)

Printable Recipe

**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

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