Make It Healthy

FODMAP Free

2012-03-30T19:45:00.001-07:00

"What in the world is a FODMAP?" Yep, my thoughts exactly. It's no secret to anyone that knows me that my digestive system and I don't get along so well most of the time. I've been given that awful and super NON-helpful diagnosis of Irritable Bowel Syndrom (IBS). I recently met with a dietician who told me that many IBS suffers experience great relief when they eliminate or greatly limit their consumption of FODMAPS.
FODMAPs is an acronym referring to Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. FODMAPs are a collection of carbohydrates found in food, that can be poorly absorbed by some people. When the molecules are poorly absorbed in the small intestine of the digestive tract, these molecules then continue along their journey along the digestive tract, arriving at the large intestine, where they act as a food source to the bacteria that live there normally. The bacteria then digest/ferment these FODMAPs and can cause symptoms of Irritable Bowel Syndrome (IBS).
Here's a very small example of some of the foods that are to be avoided on the low FODMAP diet. The REAL list is pretty extensive and include a lot of my favorites:(

Excess Fructose: Honey, Apples, Mango, Pear, Watermelon, High Fructose Corn Syrup, Corn Syrup Solids
Fructans: Artichokes (Globe), Artichokes(Jerusalem), Asparagus, Beetroot, Chicory, Dandelion leaves, Garlic (in large amounts), Leek, Onion (brown, white, Spanish, onion powder), Raddicio lettuce, Spring Onion (white part), Wheat (in large amounts), Rye (in large amounts), Inulin, Fructo-oligosaccharides.
Lactose: Milk, ice cream, custard, dairy desserts, condensed and evaporated milk, milk powder, yoghurt, margarine, soft unripened cheeses (eg. ricotta, cottage, cream, marscarpone).
Galacto-Oligosaccharides (GOS): Legume beans (eg. baked beans, kidney beans, bortolotti beans), Lentils, Chickpeas
Polyols: Apples, Apricots, Avocado, Cherries, Longon, Lychee, Nectarines, Pears , Plums, Prunes, Mushrooms, Sorbitol (420), mannitol (421), xylitol (967), maltitol (965) and Isomalt (953).

I definitely had to revamp my nightly desserts and finally found a treat adapted from Chocolate Covered Katie's recipe (who is also providing the pic for this post) that is FODMAP friendly. It's so yummy that whether or not I choose to stick with this diet, I will definitely be sticking to this dessert!

Banana Cake or Doughnuts

2 cups FODMAP friendly flower (Namaste Perfect Flour Blend)
1 tsp baking soda
1/2 tsp cinnamon
3/4 tsp baking powder
3/4 tsp salt
1/3 cup rice milk
1 and 1/2 tsp pure vanilla extract
1/2 cup pure maple syrup
1 and 1/2 T lemon juice
1 stevia packet (or 1 Tbsp more maple syrup
2 c tightly-packed, mashed banana (measured after mashing)
optional: chocolate chips or walnuts

Preheat oven to 350 F. Combine dry ingredients, and mix well. In a separate bowl, combine wet ingredients and mix into dry. (don’t overmix.) If you have a doughnut pan, grease and pour in batter. If you don’t have a doughnut pan, you can make this recipe into muffins or cake. Cook 30-35 minutes, or less if using a mini doughnut pan. Recipe yields about 14 doughnuts or one 8x8 square pan of "cake".

Protein Princess

2012-03-23T15:18:00.001-07:00

A quick post today with a few of my new favorite protein packed recipes...and an extra non-protein recipe just for fun. I've been trying to amp up my protein intake the last few weeks, especially since I will be running my first half marathon in May.

Breakfast:
I've swapped my morning apple routine for overnight oats. I mix 1/2 cup gluten free oats, 1 cup of rice milk, 1 scoop of vanilla sunwarrior protein powder, and 1 tsp of chia seeds each night before bed and let it sit in the fridge until breakfast time. In the morning I heat up the oatmeal and add in some blueberries, cinnamon, and stevia. YUM.

Snack:
1/2 frozen banana
handful frozen strawberries
1 scoop chocolate sunwarrior protein powder
1 cup rice milk
* Blend together for a sweet and filling smoothie

Lunch or Dinner:
A shameless plug for the benefits of the ingredients in this recipe written by blogger Gena from Choosing Raw.
"Let’s talk nutrition! Not only is quinoa one of the higher protein grains, but it is also a complete protein, which simply means that it provides all of the essential amino acids we need from dietary sources in a single place. Nutritional yeast also adds protein (about 16 grams for the whole recipe), and the kelp provides iodine, an essential and oft-overlooked dietary nutrient that supports the thyroid, among other things. Many Americans have grown accustomed to getting iodine only through iodized salt (first created to help treat goiters, a symptom of iodine deficiency, in landlocked regions of the country). We forget that sea vegetables, in addition to being rich in countless vitamins and minerals, also provide rich stores of iodine."

1 cup quinoa, dry
2 1/4 cups + 2-3 tbsp water
1 heaping cup finely chopped kale
1 1/2 tbsp lemon juice
2 tbsp nutritional yeast
1 tbsp (or to taste) granulated or finely chopped kelp, dulse, nori, or other sea vegetable
Salt and pepper to taste

1) Rinse your quinoa. Set the quinoa and water in a stovetop to boil, OR add the water and quinoa to a rice cooker to begin cooking.
2) IGNORE STEP 2 IF USING RICE COOKER. When the water boils, reduce to a simmer. Cook at a simmer with a lid on the pot, but slightly ajar, so that some air can escape, for about 20 minutes, or until the liquid has evaporated and the quinoa is getting plump and fluffy. Quinoa cooking times can vary, but 15-25 minutes is average. You know it’s done with the quinoa is nice and plump, and little “threads” have come loose in the grain.
3) Stir in the kale, lemon, nutritional yeast, sea vegetables, and the extra 2-3 tbsp water (or more if your quinoa is dry). Season to taste with salt and pepper. Serve warm, topped with some avocado slices for healthy fat and creaminess.

*If I don't feel like eating this quinoa plain, I scoop some inside a roasted red or yellow pepper.

Bonus recipe:
I've really been loving this mojito smoothie lately, especially since we have lots of spinach growing in the garden right now. Enjoy!

1 frozen banana
1/2 cup almond milk
1 cup of baby spinach
2 tbsp of water (or more if needed)
1 tsp vanilla extract
1 tbsp of lime
1 bunch of fresh mint

Directions: Blend until smooth!

On my to-try list this week:
Green Monster Overnight Oats by Oh She Glows

1 large handful fresh spinach or small handful of kale
1 large ripe banana
1.5 tbsp chia seeds (necessary for thickening)
1 cup almond milk
1/3 cup regular, rolled oats

1. In a blender, blend together the spinach, banana, chia seeds, and almond milk until smooth.
2. In a cereal bowl, add the oats and then pour the smoothie on top. Stir well until combined.
3. Place in fridge (uncovered is fine) overnight. Add desired toppings as you wish such as nut butter, granola, coconut, fruit, etc.

Layered Brownies/Chocolate Chip Cookies Bars

2012-01-10T09:53:00.000-08:00

Found this delicious recipe by Brittany @ Real Sustenance

Layered Chocolate Chip/Brownies Bars

Brownie Layer

1 1/2 Cups Blanched Almond Flour
1/3 Cup Cocoa Powder or Carob Powder
1/4 Tsp Salt
2 Tsp. Baking Powder
1/2 Cup of Granulated Sugar (any variety should work refined or unrefined)
1 Tbs Vanilla Extract
3 Tbs Nondairy Milk or Water.

Chocolate Chip Cookie Layer

2 Cups Blanched Almond Flour
1/2 Cup Granulated Sugar (or alternative)
2 Tsp. Baking Powder 2 Tbs Oil (or applesauce, melted butter, melted coconut oil etc)
1 Tbs Vanilla Extract
1/8 Tsp Salt
3 Tbs Nondairy Milk or Water
1/2- 3/4 Cup Chocolate Chips

Preheat Oven to 350 Degrees and spray 6x6 inch pan.
Make the Brownie Dough. Combine all the ingredients and use your hands to mix. Press the dough into the bottom of the prepared pan.
Using a clean bowl make the Chocolate Chip cookie dough. Combine all the ingredients. Mix together by hand, adding in the chocolate chips last. Press the cookie dough on top of the brownie layer in the pan.
Place in the oven and bake 26-29 minutes. Around the 18 minute mark cover the top of the pan with a sheet of tinfoil.
Remove from oven and allow to cool before slicing.

Chicken and Artichoke Casserole

2011-12-21T19:17:00.000-08:00

A shorty but a goody:

Chicken and Artichoke Casserole
Serves 4

5 boneless skinless chicken breast halves (organic, free range), cut in 1" strips
1/4 cup unsalted butter
2 cloves garlic, pressed
1 cup sliced mushrooms
1 jar marinated artichoke hearts, drained
2 tablespoons flour
1(14.5-oz.) can low sodium chicken broth

Preheat oven to 350 degrees. In a skillet over medium heat, brown chicken lightly in 2 tablespoons butter, add the garlic and mushrooms and keep cooking till chicken mixture is smelling very garlicky.
Transfer browned chicken strips to a baking dish (for your extra casserole, use an aluminum pan that can be tossed after use); arrange artichoke hearts on top.
In the skillet, melt remaining butter and add the flour, whisking to blend (no lumps!). Add broth and cook until thickened then pour over chicken mixture.
Bake the casserole, uncovered, at 350 degrees for about 30 to 45 minutes

Tis the Season for Seafood

2011-12-07T14:00:00.000-08:00

The recipes in this post are going to take up quite a bit of room, so I'll try to keep the pre-recipe chitter chatter to a minimum. All I really want to say is that I was floored last week when I asked my meat and potatoes lovin' husband what he would like from the grocery store. You will NEVER guess what he said. Give up? He requested that I pick up some Veganaise. That's right, he wanted me to buy some vegan mayo. What the...!!?? Anyhow, I was more than excited to follow through on that request. My first meal with the vegan mayo was Honey Walnut Shrimp...a spin off of one of my husband's favorite Chinese meals. He gobbled up ever last Veganaise smothered bite. And, while I'm posting one seafood recipe, I figured I might as well post another (see Baked Calamari recipe below the Honey Walnut Shrimp recipe). Enjoy!

Honey Walnut Shrimp

Ingredients:
2 1/2 tbsp flour (white, wheat, gluten free, etc)
2 dashes salt
Dash black pepper
8 oz. raw large shrimp, peeled, tails removed, deveined (about 16 shrimp)
2 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp Veganaise or reduced fat mayonnaise
1 tbsp. honey
1 splash lemon juice
Dash chili powder
1 tbsp. chopped walnuts

Directions:
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray and set aside.

In a wide sealable container, combine flour with a dash each salt and pepper. Seal and shake to mix. Set aside.

Make sure shrimp are dry. (Blot well with paper towels.) Place in a bowl with egg substitute, and gently toss to coat.

One at a time, gently shake shrimp to remove excess egg substitute and transfer to the seasoned flour; flip to evenly coat. Place on the baking sheet, evenly spaced.

Lightly mist shrimp with nonstick spray. Bake in the oven for 5 minutes. Flip shrimp. Bake until cooked through and slightly crispy, about 5 more minutes. Transfer to a bowl and set aside.

Meanwhile, in a small microwave-safe bowl, combine mayo, honey, lemon juice, chili powder, and remaining dash salt. Whisk until smooth.

Just before serving, microwave mayo mixture for 20 seconds, or until hot. Stir until smooth. Add to the shrimp bowl and toss to coat. Serve (over steamed sugar snap peas, if you like) and top with walnuts. Enjoy!

Baked Calamari

Ingredients

4 oz. raw calamari rings (not breaded)
1/2 cup panko bread crumbs
2 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/4 tsp. Italian seasoning
1/4 tsp. salt
black pepper, to taste

Directions:
Preheat oven to 350 degrees.

Pour bread crumbs into a plastic container that has an airtight lid (or into a sealable plastic bag). Add panko, garlic powder, onion powder, Italian seasoning, and salt. Add pepper to taste. Seal and shake to mix thoroughly.

Make sure calamari rings are as dry as possible (Use a paper towel to soak up moisture.) Place them in a dish, and cover with egg substitute. Toss to coat evenly.

Transfer rings to the crumb mixture, and secure lid or seal bag. Shake until rings are thoroughly coated, and then place rings on a baking sheet sprayed with nonstick spray.

Bake calamari in the oven for 15 minutes, flipping them about halfway through, until firm and fully cooked.

The Perfect Protein!

2011-12-06T14:04:00.001-08:00

First and foremost, ditto THIS post, only with Celestial Seasonings Candy Cane Lane tea (peppermint). I just can't get enough of these Christmas flavored protein shakes!

Okay, now moving on to something equally as delicious. Pumpkin Protein Donuts. If you can't tell, I'm trying to get the most bang out of my buck with my SunWarrior protein powder and with all of the left over cans of pumpkin that I have. If you don't have a donut pan, no biggie. You can make muffins by doubling the recipe and by adding the chocolate chips directly to the batter. If making muffins, you may need to bake them a bit longer than the donuts.

Pumpkin Protein Donuts

Ingredients (6 donuts)

1 cup old fashioned oats, ground into oat flour
1/3/cup protein powder of your choice
1 TBSP baking powder
1/2 tsp cinnamon
1/2 tsp nutmeg
1/4 tsp salt
stevia to taste (I used about 1/2 tsp)
1/2 cup canned pumpkin
1/2 cup non-dairy or organic milk
1/2 tsp vanilla extract
2 TBSP non-dairy chocolate chips

Instructions

-Preheat oven to 350 degrees
-Grind oats into flour and combine into a large bowl with protein powder, baking powder, cinnamon, nutmeg, salt, and stevia.
- In a separate bowl, combine pumpkin, milk, and vanilla. Stir.
- Add pumpkin mixture into dry ingredients and stir until just combined
- Spoon batter into donut (or muffin) pan that has been coated with cooking spray.
-Bake for 8-10 minutes until donuts are set and starting to brown. Allow donuts to cool in the pan for about 5 minutes before transferring to cooling rack
- While donuts are cooling, heat chocolate chips in microwave or double broiler. Drizzle chocolate evenly over cooled donuts. Allow chocolate set before eating.

Sugar Cookie in a Cup!

2011-12-01T19:45:00.000-08:00

Today I drank a cookie and a darn good one too. Last week I went to Whole Foods and found a deal on Celestial Seasonings holiday teas, so I bought a few seasonal boxes. One of which was called Sugar Cookie Sleigh Ride. By golly, it really does taste like a sugar cookie! Just when I thought it couldn't get any better than that, I found this recipe from MamaPea for a Sugar Cookie Smoothie. I tried it this morning and I really thought I was drinking a cookie through a straw...YUM! This recipe is vegan, but can easily be made using real milk products. Try this one. Seriously, it's for your own (guilt-free) good!

Sugar Cookie Smoothie

Makes 1 large smoothie

2 Celestial Seasonings Sugar Cookie Sleigh Ride Tea Bags*
1 1/2 c. unsweetened vanilla almond milk (can also use soy, regular milk, etc), divided
1 scoop vanilla protein powder**
2 T. old fashioned oats
7-9 ice cubes
1/2 t. vanilla extract***
1/2 t. xanthan gum (optional, for thickening)
pinch of salt
stevia (or sugar)to taste

- Heat 1 cup of milk until nearly boiling and add 2 tea bags. Allow tea to steep for as long as desired. I kept the tea in the fridge overnight.

-When tea is fully steeped, remove tea bags and add tea, additional milk, protein powder, oats, ice, vanilla, xanthan gum (if using), salt and stevia (or sugar) in a blender.

-Blend until smooth, thick, and creamy.

- Serve and enjoy!

*I buy this tea at Whole Foods. If you can’t find it, feel free to substitute vanilla chai tea, eggnog tea or even peppermint tea.

**For info on the protein powder I use, see this site.

**To make an eggnog version of this shake, use 1/2 t. rum extract and add 1/2 t. freshly grated nutmeg.

Dinner Winner

2011-11-12T08:37:00.000-08:00

Winner Winner, Stroganoff Dinner! This suuuuper easy meal got me some rave reviews (FINALLY!). I used organic/grass fed lean ground beef and portobello mushrooms for the bulk of the stroganoff, but this meal can EASILY be made vegetarian or vegan by either replacing the ground beef with a meat alternative or by doubling the portobello mushrooms. I will add some other suggestions in the "recipe" section below.

Beef and Portobello Mushroom Stroganoff

ingredients

2 teaspoons plus 1 tablespoon canola oil, divided
1 pound ground beef (or meat alternative)
4 large portobello mushrooms, stemmed, halved and thinly sliced (double if not using meat/meat alternative)
1 large onion, chopped
3/4 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
3 tablespoons all-purpose flour
1 14-ounce can reduced-sodium beef broth (if vegetarian/vegan use mushroom or veggy broth)
2 tablespoons cognac or brandy (optional)
1 tablespoon red-wine vinegar
1/2 cup reduced-fat sour cream (if vegan, substitute with a non-dairy sour cream alternative)
egg noodles, or noodles of your choice

directions

Heat 2 teaspoons oil in a large skillet over high heat until shimmering but not smoking. Add ground beef and cook until browned (3 to 4 minutes. Note: meat will not be thoroughly cooked through at this point).Transfer to a cutting board or bowl.
Heat the remaining 1 tablespoon oil in the pan over medium heat. Add mushrooms, onion, thyme, salt and pepper and cook, stirring often, until the vegetables are very tender and lightly browned, 8 to 12 minutes. Sprinkle flour over the vegetables; stir to coat. Stir in broth, cognac/brandy (if using) and vinegar. Bring to a boil, stirring often. Reduce heat to a simmer, and continue cooking, stirring often, until the mixture is thickened (about 3 minutes). Stir in sour cream and the ground beef. Bring to a simmer and cook, stirring, until heated through, 1 to 2 minutes more.

Eggplant Bhartha

2011-11-12T08:25:00.000-08:00

So, you've heard about my recent obsession with anything crunchy, but rest assured the crunch crave HAS NOT replaced my love affair with Indian food. Here's my latest experiment: Super easy, slightly spicy Eggplant Bhartha

Ingredients:
1 medium eggplant, diced

2 tbsp. olive oil (or coconut oil), divided

Salt and pepper, to taste

1 large yellow onion, sliced

2 garlic cloves, minced

1 15 oz. can fire roasted diced tomatoes

2 tsp. ground cumin

1/2 tsp. ground ginger

1 tsp. ground corriander

1 tsp. garam masala

1/4-1/2 tsp. ground cayenne pepper

1 c. frozen peas

Directions:

Preheat oven to 400*F

Toss eggplant with oil, salt and pepper on a baking sheet.

Place in the oven and roast until tender and beginning to brown on the edges (about 20 minutes).

In a nonstick skillet over medium, saute' onion and garlic in 1 tbsp. oil until onions begin to brown.

Add tomatoes, spices and peas.

Bring to a simmer and stir in eggplant until combined.

Curbing the Crave: Part II

2011-11-09T19:39:00.000-08:00

Craving Crunchy: Part II

If you read my last post, then you are well aware of my most recent obsession with anything crispy/crunchy. Here are 2 more tricks up my sleeve to curb that craving...

1) Kale Chips

Ingredients:
1 large bunch flat leaf kale, stemmed and cut into pieces
1/4 cup tahini
1/2 lemon (juiced)
1 minced clove garlic
2 tbs apple cider vinegar
2 tbs Bragg's Aminos (or soy sauce would work)
2 tbs water
2 tbs nutritional yeast (adds a cheesy taste and texture)

Directions:
- Blend or whisk together remaining ingredients (other than kale) and pour over kale.
- Work the dressing into the kale by massaging it in by hand.
- Place in a dehydrator set at 110 degrees for about 6 hours (or bake at 350 degrees until crunchy!)

2) Apple Chips

Ingredients:
APPLES!!!!

Directions:
-With a mandolin (or knife) slice apples as this as possible
- Set oven to 200 degrees and bake for about an hour until crispy

Crunch Crave!

2011-11-09T18:56:00.000-08:00

I go through these phases where I crave different types of food: sweet, salty, cold, hot, etc. The name of the game this week is CRUNCHY! Just give me anything crispy, crunchy, or burnt to a crisp (I know, I know...burnt things are full of nasty cancer causing carcinogens, so you can spare me the lecture). I happened to stumble upon one of my new favorite recipes: Carrot and Parsnip Fries by The Diva Dish. I think I'm going to make this over and over and over again when my next crunchy craving hits. Just a brief moment of honesty here: I had NO idea what a parsnip was before I made these fries. Glad I found out!

Spice Seasoned Parsnip and Carrot fries w/ Kale

Ingredients:

1 large parsnip washed, peeled, and cut into fries

3-5 medium carrots washed, peeled, and cut into fries.

1 C. kale

1 TB fresh diced garlic, or 1 tsp. garlic salt

1/2 tsp. garam masala

salt & pepper(desired amount)

Olive Oil

Directions:

1. In a saucepan, coat with olive oil. Add parsnip and carrots. Add garlic and spices and toss to coat. Cook over medium to low heat for about 15 or so minutes.

2. While this is cooking, using a food processor or knife, process kale until finely chopped.

3. After about 15 minutes of cooking parnips, carrots and spices, throw in kale and toss to coat. Sprinkle with some more salt and pepper if desired.

5. Cooke for a few minutes longer, and then...tada!

6. IF you like your fries EXTRA crispy (i.e. burnt) like me, throw them in the oven for a few minutes.

Martha's Mushrooms

2011-11-06T18:13:00.000-08:00

A mushroom lovers dream come true (i.e. me)...

Martha Stewart's Mixed Mushroom Turnovers

Ingredients

* 2 tablespoons olive oil
* 1 large onion, chopped
* 2 packages (10 ounces each) mixed mushrooms, trimmed and thinly sliced (found in the frozen
food section)
* Coarse salt and ground pepper
* 1 sheet frozen puff pastry (from a 17.3-ounce box), thawed
* 1/2 cup reduced-fat sour cream, for serving

Directions

1. Preheat oven to 425 degrees. In a large nonstick skillet, heat oil over medium-high. Add onion; cook, stirring occasionally, until golden brown, 5 to 6 minutes. Add mushrooms; cook, stirring occasionally, until mushrooms are tender, 4 to 5 minutes. Season with salt and pepper; set aside.

2. On a lightly floured work surface, roll out dough (still folded in thirds) to a 20-by-10-inch rectangle. Using a pizza cutter or sharp knife, trim edges straight; cut dough into four 10-by-5-inch rectangles. Dividing evenly, mound mushroom mixture on one half of each rectangle, leaving a 1/2-inch border on three sides. Lightly brush border with water; fold other half of pastry over filling, and press edges firmly to seal. With a floured fork, crimp edges.

3. Using a wide metal spatula, transfer turnovers to a large baking sheet. With a paring knife, cut 3 to 4 small slits in the top of each turnover. Bake until golden and puffed, 20 to 25 minutes. Let cool 5 minutes; serve turnovers with sour cream

Up and Coming: Preview

2011-10-30T10:01:00.000-07:00

Just so you know I haven't forgotten about you. Here's what I've been up to lately...recipes to come shortly!

Apple Chips

Kale Chips

Parsnip and Carrot Fries

Mushroom Turnovers

Chin San and Some Soup!

2011-10-12T15:59:00.001-07:00

A couple of new happenings:

1) Just celebrated by 2 year wedding anniversary. We headed down to Julian, California for a perfect fall day of gold mining, hay riding, cider pressing, apple picking, candle making, and animal feeding. SO fun! It reminded me so much of celebrating fall in the Midwest. Is tomorrow to soon to go again?

2) My husband recently opened a new restaurant in the L.A. area (Thousand Oaks) called Chin San. Master Chef Kwong Chueng is there whipping up his Chinese specialties blended with innovative sushi rolls. If you're in the area, drop by and check it out. They recently had a promotion running with Groupon (expired now, sorry folks) but will be offering a new deal soon via LivingSocial. Here's a little picture of what to look forward to...

With all of that said, on to one of my latest cooking endeavors. There are a few blogs that I keep going back to over and over again because their recipes have been amazing 100% of the time that I've tried them. One of them is Oh She Glows where I found this amazing recipe for vegan Creamy Roasted Garlic, Tomato, and Onion Coconut Soup. I have to say, this soup had a very interesting taste that I can't quite describe. Guess you'll have just have to try it yourself to find out.

Creamy Roasted Garlic, Tomato, and Onion Coconut Soup

3 cups roasted tomatoes (see note at the bottom of the post on how to roast tomatoes)

2 tbsp roasted garlic flesh (see note at the bottom of post)

all of the roasted sweet onion

1 can light coconut milk (reserve 2-3 tbsp for garnish)

3 cups vegetable broth or water

2 tbsp tomato paste

2 tsp garam masala

1 tsp salt or to taste (you may have to reduce amt. if you used full-sodium broth)

1/2 tsp freshly ground black pepper

for garnish: croutons, coconut milk, pesto, herbs, garam masala, pepper, etc.

1. Preheat oven to 400F and line 2 baking sheets with tin foil. Grab a small casserole dish to place the garlic in. For how to prepare the garlic, see this tutorial. Lightly drizzle on EVOO onto onions and season onions and tomatoes with S & P. Roast for about 30 minutes and then check on the vegetables. You might have to remove the onions early as they cook the quickest. When the onions are golden and lightly blackened on the edge, you can remove them. Continue roasting the garlic for about 60 minutes or so (check it after 4 5mins), and the tomatoes for about 1 hour and 20 mins. Your oven times will vary though, so keep an eye on them!

2. Add 3 cups roasted tomatoes, 2 tbsp roasted garlic flesh, and all the onion into a large pot. Add coconut milk, tomato paste, and broth and stir well.

3. Stir in the seasonings and spices to taste. Bring to a boil and then simmer for about 5-10 minutes.

4. Carefully transfer into a blender, processor, or use an immersion blender. Pulse for just a few seconds until chunky. You can also make it smooth, but I liked the texture. Serve immediately and garnish with reserved coconut milk, a sprinkle of garam masala, croutons/bread, and fresh black pepper.

A Fall Favorite!

2011-10-03T14:03:00.000-07:00

Guess what!? IT'S PUMPKIN TIME!!! Fall has always been my favorite season because everything about it just seems so warm and cozy...the colors, the smells, and even the tastes. It's the time of year where we put away our tank tops and start bundling up in the giant hug of a sweatshirt. Did I mention I love fall? :) Anyhow, I've swapped my Chocolate Chip Banana Oat Cake for something more autumn- friendly: Pumpkin Bars (thanks for the recipe, ChocolateCoveredKatie!). Be on the look out for these soon-to-be recipes: Pumpkin Pie Oatmeal, Carrot Fudge, and Creamy Roasted Tomato, Garlic, & Onion Coconut Soup.

Pumpkin Cream Cheese Bars

(These can be made gluten-free!)

1/2 cup flour (gluten free all purpose flour, white flour, oat flour, etc.)
1 tsp cinnamon
1/4 tsp pumpkin pie spice
1/2 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
1 egg of choice (egg white flax or chia egg, . If necessary, you can omit completely.)
3 T brown sugar (or agave)
2 packets stevia (or 2 more T sugar)
1/2 cup canned pumpkin (or cooked, pureed pumpkin)
2 T nondairy milk
2 T oil (coconut oil is a great choice, or use an equal amount of applesauce for a fat-free option)
1/2 tsp pure vanilla extract
(optional) desired amount of chocolate chips (carob chips, etc)
(optional) Non-Dairy Cream Cheese Frosting: see recipe below

Preheat oven to 350 F. Combine dry ingredients, then add in wet. Spread into an oiled 8×8 pan and cook for 20 minutes. If using frosting, let cool before applying.

Non-Dairy Cream Cheese Frosting

1/4 cup silken-firm tofu
2T plus 1tsp Tofutti non-hydrogenated cream cheese
1/4 teaspoon vanilla extract
stevia or other sweetener to taste

Blend the tofu until smooth, then add the other ingredients and blend again.

Blueberry Pie Pankcakes

2011-09-11T09:23:00.000-07:00

Well, I've successfully finished off 3 rounds of my previously posted Chocolate Chip Banana Oat Cake. And now, thanks to Chocolate Covered Katie's recipe, I can set my tastebuds on something new for awhile...

Blueberry Pie Pancakes (makes 2-3 pancakes)

1/2 cup blueberries
1/3 cup flour (oat flour, whole wheat pastry, white, spelt, Bob’s gluten-free, etc.)
2 T rolled oats
1/2 tsp cinnamon
2/3 tsp baking powder
1/8 tsp salt
1/2 tsp pure vanilla extract
1 T sugar or 1 packet stevia (omit if you don’t want sweet pancakes)
1/3 cup nondairy milk
1 T unrefined coconut oil (You can omit, if you like the taste of fat-free pancakes and replace with 1 T applesauce)

- Combine dry ingredients in a bowl, then add wet. Mix wet and dry ingredients together but be sure NOT to overmix. Cook on an oiled (or sprayed) pan, on low-medium, flipping each pancake once.

Juice Junky

2011-09-08T08:51:00.000-07:00

Today I'm featuring 2 recipes from Philip McCluskey's newly re-edited and re-released book - Raw Food Juice Bar. The first, Fresh Fennel, is suprisingly mild and is the absolute best concoction for a sour tummy. The second juice, Green Transfusion, is incredibly energizing, chalked full of electrolytes.

FRESH FENNEL

1 APPLE

1 SMALL FENNEL BULB

2 SMALL CUCUMBERS

1 HANDFUL MINT

1/2 SMALL LEMON DIRECTIONS

Juice all ingredients, serve and enjoy!

GREEN TRANSFUSION

2 - 4 CUPS OF COCONUT WATER (store bought or straight from a Young Coconut)

1 - 2 TABLESPOONS OF SPIRULINA (I put my tabs in a coffee grinder to make into fine powder)

1 - 2 TABLESPOONS OF CHLORELLA (I put my tabs in a coffee grinder to make into a fine powder)

1 DROPPER OF STEVIA (OPTIONAL)

Hand stir and enjoy!

*Here is some information on the health benefits and properties of Chlorella & Spirulina.

Chlorella:

A better source of chlorophyll, which makes it more detoxifying and cleansing.
It is especially good for people with liver disorders or people who drink or smoke.
It is very helpful for people with dry stools who suffer from constipation.
It is especially good for people who need "rebuilding" -- people who suffer from degenerative diseases (muscle, nervous system, etc.) or people who are frail.
Contains Chlorella Growth Factor (CGF), which boosts the immune system, reverses cancer, and offers other health benefits.
CGF also help repair nerve tissues throughout the body and is excellent for treating degenerative brain and nerve disorders

Spirulina:

A superior source of digestible protein. Contains 12 times the protein of beef.
Easier on the digestive system than chlorella, which can cause diarrhea in sensitive individuals.
The best source of gamma-linolenic acid (GLA), a "good" fat necessary for the human brain, proper heart function, and other body systems.
Contains phycocyanin, a potent anti-cancer phytochemical that also gives spirulina its characteristic blue hue.

As a general rule, you should consume spirulina and chlorella in a 2:1 ratio. For example, if you take 10 grams of spirulina a day, take 5 grams of chlorella.

Adding to the Rotation: Summer Vegetable Lasagna

2011-09-04T15:37:00.000-07:00

I'm definitely a creature if habit. I usually make one or 2 dishes that I love and then keep making them over and over again. That's why there are some gaps in my posting...it's not that I'm not cooking, it's just that I'm making what I've already posted. Every now and then I get motivated to try some new recipes (and then those will become the ones I make over and over for the next month or 2). My latest obsession is the Tempeh Tamale Pie (I'll be making a new bean-free version this week) and now for my 2nd recipe to hit the permanent rotation: Vegan Summer Vegetable Lasagna from Daily Garnish. One of the ingredients calls for Nutritional Yeast. If you're not sure what that is, see my little blurb at the bottom of the post.

Vegan Summer Vegetable Lasagna

Ingredients (serves 6)

2 medium zucchini squash
2 medium yellow squash
1 pint crimini mushrooms
1 block firm tofu
2 tablespoons olive oil
1.5 tablespoons nutritional yeast
1 teaspoon oregano
1 teaspoon minced garlic
1 teaspoon kosher salt
1 package frozen spinach, drained
1 box lasagna noodles
1 jar marinara sauce

Instructions

Dice vegetables into bite sized pieces and then sauté over medium heat until soft and starting to brown. Pre-cooking veggies will ensure the lasagna doesn’t end up too watery.
Defrost and drain the spinach, blotting up any excess water.
For the "Cheese" mixture, combine tofu, olive oil, garlic, nutritional yeast, oregano, salt, and spinach in a food processor and then process until smooth.
I bought Trader Joe's no-cook-oven-ready noodles (it's true, no boiling needed, they will soften while baking), but if you bought "regular" lasagna noodles, boil them at this time.
Add cooked vegetables to saucepan or bowl with your favorite homemade or jar of marinara sauce.
To assemble lasagna: Cover the bottom of a 9×13 casserole dish with a few spoonfuls of sauce. Next add a layer of lasagna noodles.
Add a large dollop of tofu ricotta on top of the noodles and spread evenly.
Continue to layer with pasta, ricotta, and sauce.
Finish with a top layer of sauce and veggies. If you used the no-cook noodles, you need to let the lasagna sit for at least 30 minutes so that the pasta can soak up some liquid.
When you are ready to eat, place the lasagna into the oven at 375 degrees and bake (covered with foil) for 40-45 minutes. Uncover, slice, and serve.

*Side Note on Nutritional Yeast

Nutritional Yeast is a complete protein, coming it at 8 grams of protein per 2 tbsp. It is high in all-important B vitamins and has over 15 different minerals. Nutritional Yeast adds a "cheesy" taste and texture to vegan meals.

We Got The Beet(s)

2011-09-03T13:39:00.000-07:00

We have beets...and a lot of them. I would usually buy 1 or 2 a week at the grocery store and juice them along with other veggies. But, now, we have a whole garden full of ready-to-eat beets and I'm a little short of ideas (other than juicing) on what to do with them all. I've been roasting some of our other produce (zucchini, tomato, squash, etc) and top with our little sprigs on rosemary growing in the backyard. I thought I might try doing the same with the beets. The result: not too shabby. I'm open to any suggestions on what to do with the rest.

Roasted Beets in Rosemary Vinegar

Ingredients

1/3 cup balsamic vinegar
1 teaspoon chopped fresh rosemary
1 clove garlic, peeled and crushed
1/2 teaspoon herbes de Provence
3 medium beets, sliced into rounds

Directions

In a medium bowl, mix balsamic vinegar, rosemary, garlic, and herbes de Provence. Place beets in the mixture, and marinate at least 20 minutes.
Wrap the beets in foil and roast or bake at 350 degrees for about 45 minutes.

2011-09-02T21:51:00.000-07:00

Up and Coming:

1)Vegan Lasagna

2) Roasted Beets

3) Blueberry Pie Pancakes

4) Tempeh Tamale Pie with summer veggies and WITHOUT the beans

5) 2 new juices: Super Green Transfusion and Fresh Fennel

* Any suggestions/requests?

Chocolate Chip Banana Oat Cake

2011-08-28T18:13:00.000-07:00

Guilty as charged. I always buy produce with the best of intentions of eating them all, but 9 times out of 10, something gets forgotten about (usually the bananas). True to form, I bought some bananas some time ago and before I knew it they turned that gross deep brown color. I know SUPER ripe bananas are good for making bread, but I wanted to try something different. Lo and behold, the Oh She Glows recipe for Chocolate Chip Banana Oat Cake. I've been digging into this thing for breakfast, lunch, dinner AND dessert. The original recipe calls for sugar, but I substituted with a few tsps of stevia. I definitely don't think I used enough so I've been smothering the bread with maple syrup or honey. Either way, I can't get enough. Enjoy!

Chocolate Chip Banana Oat Cake

Ingredients:

2 cups regular oats, processed into a flour
1/2 cup regular oats (not processed)
1/2 cup brown sugar, packed firmly
1/2 tsp ground cinnamon
1/8th tsp ground nutmeg
2 tbsp cane sugar (or regular white)
1 tsp baking powder
1/2 tsp kosher salt
2 tbsp coconut oil, melted (or other light tasting oil)
2 medium very ripe bananas, peeled
1/3 cup applesauce
1/4 cup non-dairy milk (I used soy)
1 tsp pure vanilla extract
Fold in: 1/2 cup dark chocolate chips (I used vegan chocolate chips from Whole Foods); 1/4 cup walnuts, chopped; 1 ripe banana, cut into chunks

Directions:

1. Preheat oven to 350F and lightly grease a 8 inch (4 cup) casserole dish or 8” cake pan. Take 2 cups of regular oats and process them in a food processor until flour like in consistency.

2. In a large bowl, whisk together the dry ingredients (processed oats, regular oats, sugars, spices, baking powder, and salt).

3. In another bowl, mix together the oil, applesauce, almond milk, and vanilla. Add in the two peeled bananas and smash into the wet ingredients until smooth.

4. Add the wet mixture to the dry and stir until just combined. Now fold in the chips, optional walnuts, and the chopped banana.

5. Spread into prepared pan and bake for 36 minutes at 350F or until a toothpick comes out clean.

Tempeh Fever

2011-08-18T15:02:00.000-07:00

So, I've been on this Indian food kick, which has actually led to a tempeh obsession. I had never even had tempeh until about a week ago when I found a delicious recipe for Tempeh Curry (to curb that Indian craving). I immediately realized how much I LOVE tempeh and soon after found an EVEN BETTER recipe for a Tempeh Tamale Casserole (from the blog Peas and Thank You). For those of you that have never had tempeh and/or don't know what it is, it is a fermented tofu that has a sort of grainy texture. I found mine at Trader Joe's next to the tofu. I'm sure there are a million and one ways to cook it, and now I'm determined to try every last recipe. But, for now, scroll down to see my first 2!

Tempeh Curry
(note: open your windows when you make this unless you want your whole house to smell like curry for about a week)

Ingredients:

1/2 block of tempeh

For Sauce:

1 shallot chopped in chunks

2 cloves garlic
2 medium tomatoes
1 1/2 tsp cumin
1/4 tsp turmeric
1/8 tsp cayenne pepper
1/2 tsp cinnamon
1/4 tsp ground ginger
1/4 tsp curry powder (optional)
1/2 tsp salt
1 tbsp olive oil
Freshly ground black pepper
Olive oil for cooking

Directions:

For the sauce, combine all listed ingredients in a blender/food processor and mix.

Cut tempeh into bite sized pieces.

Coat pan with non-stick spray and cook until lightly browned. Temporarily remove tempeh from pan.

Pour "raw" sauce into the hot pan, cook until sauce is reduced and has thickened up.

Season as necessary.

Add tempeh to sauce and simmer for a few minutes. Serve curry on top of rice!

Tamale Casserole

Filling:

1 medium onion, chopped
One 8oz package Tempeh, crumbled
2 tsp minced garlic
1 tsp chili powder
1/2 tsp salt
2 tsp apple cider vinegar or red wine vinegar
1 tsp maple syrup
One 14oz can tomato sauce
One 15oz can pinto beans, drained and rinsed.
For the crust:

2/3 C cornmeal
1/3 C whole wheat pastry flour (I used oat flour- I put 1/3 C oats into a coffee grinder to make a fine powder
2 tsp baking powder
1/4 tsp salt
1/2 C non-dairy or organic milk
1 Tbsp maple syrup
2 Tbsp apple sauce
1 C frozen corn, defrosted and drained
1/3 C non-dairy cheddar cheese (i.e. Daiya)

Instructions:

To make this recipe gluten free, substitute millet, chickpea, oat, or brown rice flour for the wheat flour

Preheat oven to 400 degrees

Place a large skillet over med high heat and coat with cooking spray. Add onion and cook until softened and starting to brown.

Crumble tempeh into the pan with the onion. Lightly brown tempeh for an additional 2-3 minutes.

To the pan add garlic, chili powder, 1/2 tsp salt, vinegar, 1 tsp maple syrup, tomato sauce, and beans.

Allow mixture to simmer for a few minutes and transfer to a 2 quart baking dish that has been sprayed with non-stick cooking spray. Set aside.

In a medium bowl combine cornmeal, flour, baking powder, and salt

In a liquid measuring cup combine milk, maple syrup, and applesauce

Add wet ingredients into the cornmeal mixture and stir until combined

Gently fold in corn

Spread corn mixture carefully and evenly over the top of the casserole dish and top with shredded cheese

Bake for 15-20 minutes, or until cheese has melted and crust is set and starting to brown

There's THAT in THERE?

2011-08-13T11:54:00.001-07:00

It's veggie mania at our house right now. Our garden is overflowing but mainly with ripe tomatoes, cucumbers, and zucchini. Once I have the veggies in hand, I always draw a blank as to what to do with them. We've pickled some cucumbers, I've roasted some zucchini...but what to do with all of the tomatoes? Well, I found the perfect SWEET solution. I know you've tried sweet vegetable breads/cakes...like carrot cake, zucchini bread, sweet potato pie...but have you ever had tomato cake? Neither had I. It actually sounded a little...well, disgusting. But, I was intrigued when I came across the recipe. It's a must try. There's not even a hint of tomato when you take a bite...just pure sweetness! A few pictures first, and then on to the recipe...

One of our overgrown zucchinis

Pet Zucchini part 2

I passed my exam! I'm now a LICENSED Marriage and Family Therapist

Okay, enough chit chat...on to the Tomato Cake recipe

Sweet Tomato Cake

Ingredients:

Dry

1 ½ cups of flour
1tsp baking powder
1 tsp baking soda
1tsp cinnamon
A pinch of salt
¾ cup white/brown sugar

Wet

1 cup chopped tomatoes
½ cup olive oil
3 tbsp apple cider vinegar

Blanch the tomatoes, skin them and remove the seeds. Chop them finely. Make sure you drain most of the water from the tomatoes.

Mix all the dry ingredients in a bowl. In a separate bowl mix all the wet ingredients.

Add wet ingredients to the dry ingredients and mix until combined. Pour into a greased pan (I used a round 8 inch pan). Bake at 375°F for 25-30 minutes or until inserted toothpick comes out clean.

Baking Bonanza

2011-07-24T14:23:00.000-07:00

So, I've been baking quite a bit lately...not really for me, but for other people (hubby's breakfast, a friend's bday, etc). I've discovered that I really REALLY enjoy baking, which is kind of funny due to my also REALLY liking making raw food dishes. Anywho, just thought I'd add a little blurb about my 2 most recent baking adventures (warning: NOT vegan). First, I made the best, and I mean BEST, pumpkin bread and muffins (don't worry, this doesn't count as bragging because it's not my original recipe) and I revamped my ALL TIME FAVORITE, Pillsbury Funfetti Cake! Ready, Set, Go...

The BEST Pumpkin Nut Bread

*Note: this recipe was large enough that I made a loaf of bread and some muffins

Ingredients

1 (15 ounce) can pumpkin puree
3/4 cup liquid egg whites
1 cup applesauce
2/3 cup water
3 cups white sugar
3 1/2 cups all-purpose flour
2 teaspoons baking soda
1 1/2 teaspoons salt
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
walnuts (optional)

Directions

Preheat oven to 350 degrees F (175 degrees C). Grease and flour three 7x3 inch loaf pans or 1 loaf plan and a muffin sheet.
In a large bowl, mix together pumpkin puree, egg whites, applesauce, water and sugar until well blended. In a separate bowl, whisk together the flour, baking soda, salt, cinnamon, and nutmeg. Stir the dry ingredients into the pumpkin mixture until just blended. Pour into the prepared pans.
Bake for about 50 minutes in the preheated oven. Loaves/muffins are done when toothpick inserted in center comes out clean.

Revamped Funfetti Cake

This is short and sweet. Ready?...
- follow instructions on Funfetti box but replace eggs with egg white substitute and replace oil with an equal amount applesauce. DONE!

Growing Dinner

2011-07-24T13:56:00.001-07:00

It's about that time of year where most of what I/we make will come from our garden (no thanks to me,...I'm clueless when it come to growing/weeding/watering, etc). My husband went all out this year with strawberries, blueberries, blackberries, raspberries, edamame, swiss chard, beets, zucchini, cucumbers, tomatoes, corn, squash, carrots, celery, rosemary, and stevia (there may have been some talk of getting chickens too)! When I look for recipes I look for ones that ones that features some of our home grown goodies. I came across this Martha Stewart recipe for Rosemary Chicken with Zucchini. For my vegan/vegetarian friends, omit the chicken because the veggies alone are delicious with the marinade!!!

Rosemary Chicken With Zucchini

Ingredients

1 pound new potatoes
2 carrots
2 small zucchini
olive oil
whole grain mustard
kosher salt and pepper
1 bunch rosemary
4 6 ounce boneless, skinless chicken breasts (free range, hormone free, organic)
4 1-quart resealable plastic freezer bags (optional)

Directions

Freeze it: Quarter the potatoes. Peel the carrots. Cut the carrots and zucchini into 2-inch sticks. Mix them in a bowl with 2 tablespoons olive oil, 2 tablespoons mustard, 1 tablespoon rosemary, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Season the chicken with 1 teaspoon salt and 1/4 teaspoon pepper. Divide everything among 4 bags. Freeze, until ready to cook, for up to 3 months.
Cook it: Heat oven to 400° F. Remove the bags from the freezer (you'll need 1 bag for each serving). Empty the contents of the bags into a baking dish. Roast for 25 minutes. Toss the vegetables, turn the chicken, and continue roasting until the chicken is cooked through, 20 to 25 minutes more. Divide among individual plates.