The EatGreen Girl's Recipe Box

[Spread] Blueberry Jam

noreply@blogger.com (Vicki Gerberich) — Sat, 16 May 2015 11:30:00 +0000

Hands-On Time: 5 minutes I Total Time: 30 minutes Makes 3 Cups

Ingredients:

5 cups blueberries (organic are optimal!)
1/2 cup sugar (or local honey!)
1 tablespoon fresh lemon juice
1/4 teaspoon kosher salt

Directions:

In a medium saucepan, combine the blueberries, sugar, lemon juice, and salt.
Mash with a potato masher or wooden spoon until the berries have released their juices.
Cook over medium-high heat, stirring occasionally, until the mixture has thickened, 18 to 25 minutes.
Transfer to containers and refrigerate for up to 1 month or freeze for up to 1 year.

NOTE: If you don't want to make jam, you can also make a syrup - see recipe below. This recipe actually inspired me to try the jam because I know I will eat up the jam much quicker than syrup!

[Dressing] Green Goddess Dressing - DIY

noreply@blogger.com (Vicki Gerberich) — Mon, 11 May 2015 11:12:00 +0000

I always thought of creamy dressings as junk food, until I started using Greek yogurt instead of sour cream or regular mayonnaise. Use the dressing like you'd use any ranch or Green Goddess dressing on salads, as a dip for veggies, or as a sauce for anything your kids claim they won't eat. It can also be used as a marinade, on top of baked potatoes, or served as a dipper for your oven fries. Now you can serve creamy dressings without the guilt.

Ingredients

2/3 cup nonfat buttermilk
1/2 cup plain 2% reduced-fat Greek yogurt
1/4 cup canola mayonnaise
1 tablespoon thinly sliced shallots
1 tablespoon chopped fresh tarragon
1 tablespoon finely chopped fresh chives
1 tablespoon finely chopped fresh flat-leaf parsley
1 tablespoon fresh lemon juice
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 small garlic clove, peeled

Preparation

Place all ingredients in a blender; process until smooth.
Cover and store in refrigerator up to 1 week.

[In the Kitchen] The Difference Between Baking Soda & Baking Powder

noreply@blogger.com (Vicki Gerberich) — Tue, 05 May 2015 11:30:00 +0000

Baking Soda and Baking Powder are both leavening agents. They help dough rise by creating tiny bubbles of carbon dioxide (CO2) in a chemical reaction with other elements of the dough.

1. Baking soda reacts with acidic ingredients such as yogurt, honey, or chocolate and starts creating CO2. It is often used in cookie recipes.

2. Baking powder is a mix of baking soda, cream of tartar and a starchy powder to keep the first 2 ingredients separate. Cream of tartar is actually a powder as well, and it is also acidic. To activate this dry mix, just add some water or milk.

3. You can make your own baking powder as follows: for each teaspoon of baking soda, add 2 teaspoons of cream of tartar.

Note: a baking powder can be single-acting or double-acting. The single-acting powder reacts when mixed with moist ingredients. The double-acting powder does that and then reacts again to the heat when in the oven.

(Article from Fooducate)

What IS Cream of Tartar?

1. Cream of Tarter is actually a white, odorless powder. You can find it conveniently packaged in the spices section of your local supermarket.

2. The chemical name for cream of tartar is potassium bitartrate, or potassium hydrogen tartrate. We’ll get to the potassium in a minute.

3. Cream of tartar is natural, and is formed from the sediment left over in barrels after the wine-making process. They’ve found cream of tartar in ancient pottery dating back 7000 years!

4. Cream of tartar has multiple uses in food preparation including stabilizing egg whites by increasing their heat tolerance and volume, and preventing sugary syrups, chocolates and candies from crystallizing.

5. Homemade baking powder can be made by combining baking soda and cream of tartar as the active acid ingredient.

6. If you’re whipping cream and want to stabilize it, add some cream of tartar after whipping.

7. Health concern #1 - cream of tartar has an extremely high potassium content – 495 mg per teaspoon. Our daily requirement for potassium is 3500 mg. This poses a risk for people with kidney disease or folks that take medication that decreases the ability of their kidneys to excrete potassium. Keep in mind however that cream of tartar is usually used in tiny amounts.

8. Health concern #2 – Laxative effect. Again, a non-issue for most people due to the tiny amounts used in food. You’ll be more likely to experience laxative effects from a stick of gum sweetened with sugar alcohol, or eating an energy bar pumped with inulin for extra fiber.

If your kidneys are fine and if you use cream of tartar in the small quantities intended, there should be no problem.

[Sweet-Treat] No Bake Oatmeal Granola Bars

noreply@blogger.com (Vicki Gerberich) — Tue, 14 Apr 2015 10:30:00 +0000

(Makes 7 bars – more if you don’t mind smaller bars)

Ingredients:

2 cups (200 g) Old Fashion Oats
1/2 cup (70 g) dried cranberries, fruit juice sweetened
1/3 cup (50 g) raw cocoa nibs
2 tsp. ground cinnamon
1 pinch sea salt (optional)
1/3 cup (80 ml) coconut oil
1/3 cup (80 ml) honey
1 tbsp. pure vanilla extract
3/4 cup (200 g) raw, creamy almond butter

Directions:

In a large mixing bowl, combine the oats, cranberries, cocoa nibs and cinnamon. Stir well.
In a small pot, combine the oil, honey, vanilla extract and almond butter over medium heat. You want to warm this enough to combine the liquids well. But DO NOT BOIL! Stir constantly to avoid any simmering. This warmth is strictly to get everything to combine as well as to make it a bit more fluid for mixing with the oats.
Pour the nut butter into the mixing bowl and mix well to completely coat the oats.
Press mixture into an oiled or parchment lined baking dish.
Freeze for 2 hours.
Cut bars with a sharp knife and store in the freezer for up to 2 months, tightly wrapped so no air gets to them.

Note that by the time lunch time comes around, these will no longer be frozen and will be perfect to eat. (These keep in the fridge for about a week.)

From: http://www.thegraciouspantry.com/clean-eating-oatmeal-granola-bars/#ixzz3X7v0D57e
© The Gracious Pantry. All rights reserved.

[Drink] Ginger-Tea Lemonade

noreply@blogger.com (Vicki Gerberich) — Fri, 10 Apr 2015 11:30:00 +0000

yield: 4 to 6 servings

prep time: 30 minutes

total time: 30 minutes

INGREDIENTS:

For the Ginger Simple Syrup:

1 cup granulated sugar
1 cup water
1 (2-inch) piece fresh ginger, peeled and chopped

For the Lemonade:

2 cups water
3 black tea bags, preferably English breakfast tea
1-1/3 cups Ginger Simple Syrup, recipe follows
2/3 cup fresh lemon juice, from 3 to 4 lemons
1 cup sparkling water or club soda, chilled
2 cups ice
Lemon slices, for garnish, optional

DIRECTIONS:

1. Make the Ginger Simple Syrup: In a small saucepan, over medium heat, combine the sugar, water and ginger. Bring to a boil, reduce the heat, and simmer stirring occasionally, until the sugar has dissolved, about 5 minutes. Remove the pan from the heat and allow the syrup to cool, about 20 minutes. Strain before using.

2. In a small saucepan, bring the water to a boil over high heat. Remove the pan from the heat and add the tea bags. Stir and allow the mixture to cool to room temperature, about 20 minutes. Remove the tea bags and discard. Add the Ginger Simple Syrup, lemon juice, and sparkling water.

3. Put the ice in a large pitcher. Pour the lemonade mixture over the ice. Garnish with lemon slices and serve.

(Recipe adapted from Giada De Laurentiis by The Brown-Eyed Baker)

[Dressing] Simple Vinaigrette Recipe w/ Black Pepper E.O.

noreply@blogger.com (Vicki Gerberich) — Thu, 09 Apr 2015 11:30:00 +0000

Wow! I am so excited to start using culinary essential oils. What an a simple recipe and the added drop of Black Pepper essential oil really made this stand out! Black Pepper essential oil is a must have for your kitchen!

Simple Vinaigrette Recipe

2 tablespoons red wine vinegar
1 teaspoon honey
¼ teaspoon salt
½ teaspoon ground mustard
1 tablespoon grated onion
1 drop Black Pepper essential oil
4 tablespoons extra virgin olive oil

Directions:

Mix vinegar, honey, salt, mustard, and onion in a small bowl until combined.
Gradually pour in olive oil and Black Pepper, stirring until incorporated.

[Drink] White Sangria

noreply@blogger.com (Vicki Gerberich) — Sat, 04 Apr 2015 11:30:00 +0000

yield: 4 servings

prep time: 15 minutes

cook time: 2 hours (chill time)

total time: 15 minutes

INGREDIENTS:

2 large oranges, 1 cut into ¼-inch-thick slices, the other 1 juiced
1 large lemon, cut into ¼-inch-thick slices
¼ cup granulated sugar
2 tablespoons Grand Marnier (or other orange-flavored liquor: Triple Sec or Cointreau)
1 (750-mL) bottle white wine (Pinot Grigio or Chardonnay, preferably), chilled
6 to 8 ice cubes

DIRECTIONS:

1. Add orange and lemon slices and sugar to a large pitcher; mash gently with a wooden spoon until the sugar dissolves and the fruit releases some juice but is not completely crushed, about 1 minute. Stir in orange juice, liquor and wine. Refrigerate at least 2 hours (up to 8 hours).

2. Before serving, add ice cubes and stir briskly to redistribute settled fruit and pulp; serve immediately.

(Recipe adapted from Cook's Illustrated, May 2006 by The Brown Eyed Baker)

[Dips] Baked Asiago & Caramelized Onion Hummus Dip

noreply@blogger.com (Vicki Gerberich) — Fri, 03 Apr 2015 11:30:00 +0000

yield: 2 to 4 servings

prep time: 35 minutes

cook time: 10 minutes

total time: 45 minutes

INGREDIENTS:

1 tablespoon unsalted butter
1 onion, thinly sliced
½ teaspoon granulated sugar
1 (15-ounce) can garbanzo beans, drained and rinsed
1 tablespoon olive oil
1 tablespoon sesame oil
1 clove garlic
½ teaspoon minced fresh rosemary
2 tablespoons water
½ teaspoon salt
¼ teaspoon ground black pepper
6 tablespoons shredded Asiago cheese, divided

DIRECTIONS:

1. Preheat oven to 450 degrees F.

2. In a large skillet over medium heat, melt the butter. Add the onion and sugar; reduce the heat to medium-low. Cook and stir for 20 to 25 minutes or until the onions are very tender and caramelized. Coarsely chop and set aside.

3. In a food processor combine the garbanzo beans, olive oil, sesame oil, garlic, rosemary, water, salt, and pepper. Process until smooth. Stir in 2 tablespoons of the shredded Asiago cheese. Transfer mixture to a 12- to 16-ounce individual casserole dish.

4. Top with the caramelized onions and remaining cheese. Bake for 8 to 10 minutes or until the cheese is browned and the hummus is heated through. Garnish with rosemary. Serve with baguette slices, pita chips, carrots or celery sticks.

(Recipe adapted from Better Homes and Gardens, January 2012 by The Brown-Eyed Baker)

[Dip] Sun-Dried Tomato Dip

noreply@blogger.com (Vicki Gerberich) — Thu, 02 Apr 2015 11:30:00 +0000

yield: About 2 cups

prep time: 15 minutes

total time: 15 minutes

A fabulous creamy dip loaded with pureed sun-dried tomatoes and green onions.

Original INGREDIENTS:

8 ounces cream cheese, at room temperature
½ cup mayonnaise
½ cup sour cream
¼ cup sun-dried tomatoes in oil, roughly chopped (about 8 tomatoes)
1 teaspoon kosher salt
¾ teaspoon black pepper
10 dashes hot red pepper sauce
2 green onions (white and green parts), thinly sliced

My Substitutions:

Omitted the cream cheese
Added in 1 8-ounce can of garbanzo beans
Can substitute black pepper essential oil
Played around with seasonings - added in "pizza seasonings": rosemary, oregano, thyme

DIRECTIONS:

1. Place the cream cheese, mayonnaise, sour cream, sun-dried tomatoes, salt, black pepper and hot sauce in the bowl of a food processor. Puree until smooth, about 20 seconds, stopping once to scrape down the sides of the bowl.

2. Add the green onions and pulse twice to evenly distribute them. Serve with your favorite crackers, carrots or pretzels. The dip can be stored in an airtight container in the refrigerator for up to 4 days. Remove and let sit at room temperature for 30 minutes before serving.

(Recipe from The Barefoot Contessa Cookbook by The Brown-Eyed Baker)

[SIDE] Potato Salad with Herbed Balsamic Vinaigrette

noreply@blogger.com (Vicki Gerberich) — Wed, 01 Apr 2015 11:30:00 +0000

yield: Makes 4 servings

prep time: 5 minutes

cook time: 25 minutes

total time: 30 minutes

INGREDIENTS:

2 pounds small red potatoes, quartered
1 small (5-ounce) white onion, halved
3 tablespoons white or golden balsamic vinegar
1 tablespoon cider vinegar
½ teaspoon Dijon mustard
¼ teaspoon honey
¼ cup olive oil
1 tablespoon minced shallots
1 tablespoon chopped fresh chervil
2 teaspoons chopped fresh chives
2 teaspoons chopped fresh parsley
1 teaspoon salt
½ teaspoon freshly ground pepper

DIRECTIONS:

1. Place the potatoes and the onion in a pot and add enough salted water to cover by at least 3 inches. Bring the water to a boil and immediately reduce to a simmer. Cook until the potatoes are tender, about 15 minutes.

2. Meanwhile, make the dressing by combining the balsamic vinegar, cider vinegar, Dijon mustard, and honey in a small mixing bowl. Whisk to combine. Slowly drizzle in the olive oil in a slow, steady stream, stirring constantly. Stir in the shallots, chervil, chives, parsley, ½ teaspoon of the salt, and ¼ teaspoon of the pepper. Let the dressing sit for at least 10 minutes at room temperature for the herbs to infuse their flavor.

3. Drain the potatoes and discard the onion. Transfer the potatoes to a serving bowl. Stir the dressing just before pouring it over the potatoes, season with the remaining salt and pepper, and toss to coat well. Serve warm or at room temperature.

(Adapted from Emeril at the Grill - posted on The Brown-Eyed Baker)

[Snack-Attack] Natural Energy Bars

noreply@blogger.com (Vicki Gerberich) — Tue, 03 Feb 2015 12:00:00 +0000

Ingredients:

1/2 cup Flour
1/4 cup Oats
1/4 cup Ground Flaxseed
2 cups granola (*look for low-sugar kinds - see recommendations below)
1 teaspoon cinnamon+
1 teaspoon vanilla extract
3/4 cup dried fruit+ (Trader Joe's Cherries are my pick!)
1/2 cup honey
1/4 cup brown sugar
1/3 cup applesauce+
1/4 cup walnut/other oil
1/2 teaspoon sea salt
2 eggs

Directions:

Preheat oven to 325
Grease a 9" x 12" pan
Combine all dry ingredients in a bowl
Combine all the moist ingredients in another bowl
Combine the two bowls and spread into the pan
Bake for 30 minutes
Cool and cut into 16 squares

+ You can replace the cinnamon, applesauce and dried fruit with 1/3 cup peanut butter and 1 cup chocolate chips (reduce oil to 1 Tablespoon).

Plan/Nutrition:

190 Calories
34g Carbs (~2 Carb Servings)
2g Fiber
4g Protein
4g Fat
98mg Sodium
98mg Potassium
Vegetarian
Vegan (^Replace eggs with 1 large banana)
Best Use - On the Trail

Notes:

Keeping foods in their purest form ensures high levels of antioxidants, enzymes, vitamins, minerals, and phytochemicals (those good for you chemicals found in plants). Always go for less processed, more natural!

[Sweet-Treat] Vegan Red Velvet Brownies

noreply@blogger.com (Vicki Gerberich) — Sun, 01 Feb 2015 12:00:00 +0000

Red Velvet (Beet!) Brownies (Gluten-Free, Vegan)

--I have not yet tried these, but they look pretty easy and tasty, too! Leave a comment if you try this recipe and how you like the results!

Skip the red food dye and add some detox-friendly beets to your brownies! A healthy take on the classic dessert, with a rich and creamy cashew frosting.

Ingredients:

1 cup raw beets, chopped
1/4 cup coconut oil
1/3 cup agave
2 Tbsp. vegan chocolate chips
1 tsp. pure vanilla extract
1 Tbsp. raw cacao
2 Tbsp. ground flaxseed
1/2 tsp. sea salt
1 cup gluten-free rolled oats
2 Tbsp. coconut flour

Directions

Preheat oven to 350 degrees F. Line a square (8x8) pan with parchment paper and set aside. In a food processor fitted with a metal blade, pulse beets until very finely chopped.

In a small saucepan, add coconut oil, agave, vegan chocolate chips and vanilla. Melt over low heat. Add to beet mixture and purée until smooth. Add the remaining ingredients to the food processor and purée until fully combined. Spread evenly in the prepared pan and bake for 10-12 minutes. Cool completely.

Top with the creamy cashew frosting (recipe below) and cut into squares. Store in the refrigerator or freezer.

Creamy Cashew Frosting

1 cup raw cashews
1/2 cup boiling water
1 tsp. pure vanilla extract
1 tsp. agave
1 tsp. coconut oil

Directions
Add all ingredients to a high-speed blender and purée until smooth and creamy. Pour into a bowl and chill before frosting the brownies.

(From MindBodyGreen)

[Burger] Homemade vs. Store-bought Bean Burgers

noreply@blogger.com (Vicki Gerberich) — Mon, 19 Jan 2015 11:00:00 +0000

I have been back to trying REAL meatless burgers - I really like Organic Sunshine Burgers - their Loco Chipotle is quite tasty and chock full of protein! I had shied away from frozen veggie burgers for awhile because of their "fakeness" - what I I often found (before I knew any better) is that the burgers were either SOY based (BAD!), were not very filling or loaded with more fake and "chemicalized" ingredients than just a normal beef or turkey burger (minus the inhumane treatment of the chemicals...).

But the Loco Chipotle burger is 300 calories (substantial for a hearty lunch or dinner), 12g of protein (won't leave you hungry in an hour), 9g of fiber (you should be striving for 30-50g/day) and only 27g of carbs (~2 servings). There are also only 3g of sugar, but a whopping 16g of fat (~25% of your RDA or more, if eating under 2,000cal/day) - but only 2g of saturated fats (the not so good ones).

While these burgers are tasty, I know they can add up in cost! I also know that I have SEVERAL Bean Burger recipes...I also know that I have beets and sweet potatoes that I need to use up...alas, what better reason than to try this recipe out:

Ingredients:

2 tablespoons olive oil, divided
1/2 cup finely chopped onion
1/2 cup finely diced fresh beets (optional; if omitting beets, increase cooked sweet potato to 1 cup)

I used 2 heaping tablespoons of my "Beet Dip" in place of the diced beets and I think it worked marvelously!

3 garlic cloves, minced
1 (15-ounce) can black beans, rinsed and drained
1/2 cup dry whole wheat breadcrumbs
1/4 cup Whole Wheat Flour

I used 1/2 cup organic quick oats (One Degree) and 1/4 cup gluten free flour (honestly, I feel that you could just go with 3/4 cup oats, omitting the flour and be good - that's what I am trying next time)

2 tablespoons minced fresh parsley
1/2 teaspoon each salt and ground black pepper
1/2 teaspoon dried thyme leaves
1/2 teaspoon ground coriander (*I forgot this....oops!)
1/2 cup mashed cooked sweet potato
Juice of 1/2 lemon

Directions:
1. Heat 1 tablespoon of oil in medium skillet over medium heat; add onions and beets, if using, and saute until soft, about 7 minutes. Add garlic and cook until fragrant, 1 to 2 minutes longer; set aside.

2. In food processor, combine beans, breadcrumbs, flour, parsley, salt, pepper, thyme and coriander; pulse 5 to10 times until combined.

3. Transfer mixture to large bowl and add sweet potato, 1 cup of sharp cheddar cheese (optional), lemon juice and reserved onion/beet/garlic mixture. Mix by hand to combine, then shape into six burgers.

4. Heat remaining tablespoon oil in large skillet over medium-low to low heat. Cook burgers until browned on both sides and heated all the way to center, about 10 minutes. Top with each burger with about 2 tablespoons of remaining cheese. Serve on whole wheat buns, half whole wheat pitas or over salad greens, along with your favorite condiments.

------------------------------------------------------

While this recipe did call for cheddar cheese, I omitted it because I feel it wasn't exactly necessary (and I try to avoid as much dairy as possible!). Plus, I found this recipe on a cheese company's website while doing research for one of my classes (so, of course they included cheese). Cabot cheese does support organic and locally-based dairies and co-ops, so I will give a shout out to them. If you eat dairy - Cabot Farms and Organic Valley Farms are excellent choices for your cheese and butter needs.

Results:

These burgers were relatively easy to make, a bit time consuming initially, but now that I know how to make them, they should come together pretty quickly. Having the Beet Dip on hand, helped

The taste of them were DELICIOUS - full of flavor, moist and held together well.

Would a meat lover love these? Not sure they can replace the "real deal", but these are way better than any McDonald's burger any day of the week!

[Poultry] How to Brine a Turkey

noreply@blogger.com (Vicki Gerberich) — Thu, 11 Dec 2014 12:30:00 +0000

I hope my family is ready for the tastiest turkey they have ever, ever eaten! I recently received an email with a few videos...one of which was from Jamie Oliver's FoodTube.

I have never brined a turkey...heck, truth be told, I have never cooked a whole turkey, just a turkey breast. But, I saw this and decided I had to give it a try. My mom was already planning on cooking the Thanksgiving bird and I did not want to stir up her plans, so I plan on cooking a "Sustainable Turkey" at Christmas time when my sister from California gets into town.

There will be a "Turkey Taste-off" with my mom's turkey that she cooked for Thanksgiving and my turkey that will be revealed in the coming weeks.

If anyone has any tips or tricks on brining/roasting a turkey, leave me a note below! I will let you know how this goes!

General Ingredients/Recipe:

Water - boiling
Salt
Brown Sugar
(2) Lemons
(1) Tangerine
Garlic
Cinnamon
Sage
Rosemary
Ice to cool (never add a turkey -any meat- to hot water....you don't want it to start cooking!
Soak overnight (more ideally, for 24 hours).

DJ BBQ may be a bit quirky, but aren't we all? And he seems to know what he's doing!

[SOUP] Spicy Black Bean & Sweet Potato Soup

noreply@blogger.com (Vicki Gerberich) — Fri, 14 Nov 2014 12:30:00 +0000

Filled with iron, magnesium, potassium, phosphorus, manganese and Vitamins A and C, this soup is a great post-workout meal that'll support your immune system through what appears will be a harsh winter...! While this recipe uses the stovetop for cooking, I might try it in a crock-pot/slow cooker next time to save on energy usage.

Ingredients:

1 cup black beans
2 TBLS olive oil
1 tsp smoked paprika
1 TBLS chopped chipotle chile canned in adobo sauce
1 large sweet potato, peeled and diced
2 medium onions, diced
3 ribs celery, diced
4 cloves garlic, minced
1 14-oz can diced tomatoes
1 tsp dried thyme
1 bay leaf
1 tsp dried tarragon
1 tsp cumin
salt and pepper
4 cups vegetable broth
2 cups water

Directions:

Soak black beans in a large pot overnight - and cook to desired consistency, about ½ hour if soaked; 1 ½ hours if not soaked

Heat oil in a 3-4 quart sauce pan over medium heat

Add paprika and chipotle, stir

Add sweet potato, onions, garlic, celery and season with salt and pepper - add thyme, tarragon and cumin

Cover and cook 10 minutes (until onions translucent), stir occasionally

Drain beans and add to the pot with broth and water

Bring to a boil, reduce heat to medium/low and simmer for 1 hour

Add tomatoes and cook for 30 more minutes

[TIP] Preparing Fennel

noreply@blogger.com (Vicki Gerberich) — Tue, 04 Nov 2014 14:00:00 +0000

The other day, I received fennel in my fresh picks box and, sadly, I wasn't quite sure what to do with it! I know, so embarrassing, right! Luckily, we have a plethora of resources at our fingertips these days and I have come across many enticing recipes, of which I included a few here.

Fennel is crunchy and slightly sweet, adding a refreshing contribution to your plate, and most often associated with Italian cooking.

Fennel is composed of a white or pale green bulb from which closely superimposed stalks are arranged. The stalks are topped with feathery green leaves near which flowers grow and produce fennel seeds. The bulb, stalk, leaves and seeds are all edible.

Fennel belongs to the Umbellifereae family and is therefore closely related to parsley, carrots, dill and coriander.

Fennel contains its own unique combination of phytonutrients—including the flavonoids rutin, quercitin, and various kaempferol glycosides—that give it strong antioxidant activity.

Fennel offers many health benefits, including Immune Support - 1 cup of fennel bulb contains almost 20% of the daily requirement of vitamin C, which makes fennel quite a rich source of this beneficial element of our diet. Vitamin C improves general immune system health, produces and repairs skin tissue, helps to form collagen, and also protects the blood vessel walls as an antioxidant against the harmful effects of free radicals that can frequently lead to heart disease.

But, first, let's take a look at how to PREPARE fennel:

Use crunchy fennel bulbs either raw or cooked, and save some of the feathery fronds (which look like dill but taste like anise) for a delicate garnish.

1. Remove fronds; chop

2. Trim and discard stalks.

3. Cut away fibrous core.

4. Slice trimmed fennel bulb.

Now that I know what to do with it, I will be sure to add this to my selection of fresh vegetables from the autumn through early spring when it is readily available and at its best.

More Information:

RECIPES:

Roasted Fennel (Simply Recipes)
Fennel Gratin (Simply Recipes)
Fennel-Roasted Vegetables (Food Network)
Roasted Fennel with Rosemary Breadcrumbs

[Smoothie] Pumpkin Spice Smoothie

noreply@blogger.com (Vicki Gerberich) — Fri, 31 Oct 2014 11:30:00 +0000

Try this pumpkin smooth recipe instead. of all the other pumpkin "flavored" foods this season:

1 Banana
1/2 can Pumpkin
1/4 tsp Pumpkin Spice
1/4 tsp Cinnamon
6-8 ice cubes
1/2 c Coconut Milk
1 Scoop Vanilla Shakeology
1/2 tsp Vanilla
1 TBSP Honey

Throw is a blender for a 30 seconds - and ENJOY! None of those yucky chemicals and artificial flavorings that are found in most pumpkin flavored foods!

[Sweet-Treat] Apple Cinnamon Bread

noreply@blogger.com (Vicki Gerberich) — Sat, 04 Oct 2014 11:00:00 +0000

INGREDIENTS:

1½ cups all-purpose flour
2 teaspoons cinnamon
1 teaspoon baking soda
½ teaspoon salt
½ teaspoon ground allspice
¼ teaspoon ground cloves
2 eggs
¼ cup canola oil
¼ cup applesauce
1 teaspoon vanilla extract
1 cup granulated sugar
2 cups peeled and chopped apples (about 1½ to 2 apples)

Topping

2 tablespoons brown sugar
1 tablespoon granulated sugar
1 teaspoon cinnamon

DIRECTIONS:

1. Preheat oven to 350 degrees F. Grease an 8x4-inch loaf pan, line the bottom with parchment paper, then grease the parchment paper; set the pan aside.

2. In a medium bowl whisk together the flour, cinnamon, baking soda, salt, allspice and cloves. Set aside.

3. In the bowl of a stand mixer, beat the eggs on medium speed for about 30 seconds. Add in the oil, applesauce and vanilla and mix until smooth. Next, add the sugar and mix until well-combined.

4. With the mixer on low speed, gradually add in the flour mixture and mix until the flour is just barely combined. Gently fold in the apples with a rubber spatula. Pour the batter into the prepared loaf pan.

5. In a small bowl mix together the brown sugar, granulated sugar and cinnamon. Sprinkle evenly over the batter in the loaf pan. Bake for 50 to 55 minutes, or until the loaf is golden and a thin knife inserted in the center comes out clean.

6. Cool the bread in the pan for 10 minutes, then run a dull knife around the sides of the loaf and turn it out on a cooling rack, remove the parchment paper and place right-side up. Cool completely before slicing. Wrap leftover loaf in plastic wrap and store at room temperature.

(From the Brown-Eyed Baker)

[Eggs] Zucchini Breakfast Bake

noreply@blogger.com (Vicki Gerberich) — Sun, 14 Sep 2014 11:00:00 +0000

INGREDIENTS:

5 eggs, lightly beaten
1/4 cup melted butter
½ cup grated Romano cheese
2 tablespoons chopped fresh parsley
½ teaspoon salt
½ teaspoon seasoned salt
½ teaspoon dried oregano
¼ teaspoon garlic powder
½ cup finely chopped yellow onion
2 cups Whole Wheat Bread - Cubed (optional)
3 cups thinly sliced zucchini

DIRECTIONS:
1. Preheat oven to 350 degrees F. Grease a 9x13 pan and set aside.

2. In a large bowl whisk together the eggs, butter, Romano cheese, parsley, salts, oregano and garlic powder. Whisk in the onion, and then the bread cubes. With a rubber spatula, gently stir in the sliced zucchini, being careful not to break up the slices. Turn the mixture into the pan and smooth the top.

3. Bake until puffed and golden brown, 25 to 30 minutes. Let cool to warm room temperature before serving.fa

[Sweet-Treat] Berry Popsicles

noreply@blogger.com (Vicki Gerberich) — Wed, 27 Aug 2014 11:00:00 +0000

This treat is a super snack with berries and dark chocolate that are all high in anti-oxidants and the good fats in the chocolate help balance out the sweetness from the fruit (add some protein powder for an added boost). It all adds up to a great treat that leaves you feeling healthy, satisfied and guilt-free.

Makes 6 ice popsicles

Ingredients:

1 cup raspberries
1 cup blueberries
1 cup of water
2 tbsp. of dark chocolate chunks (get as close to 100% as you can) or you can use powdered raw cacao
1-2 Packets Strawberry or Tropical Shakeology (optional)
1/4 tsp. of cardamom seeds (optional)

Directions:

Mix it all in a blender and pour into the ice popsicle form, add the sticks.

Put it the freezer; wait, wait, wait.

To get the popsicles out of the form, use a bowl of hot water to dip the form in until the popsicles slip out.

Enjoy!

[Sweet-Treat] Vegan Coconut & Cherry Ice Cream

noreply@blogger.com (Vicki Gerberich) — Sun, 20 Jul 2014 01:08:00 +0000

I am very excited to give this recipe a try! I think I am going to try adding some vanilla protein powder... I'll let you know how that goes.

For more inspiration, visit the Jamie Oliver FoodTube.

[Sides & Salads] Roasted Sweet Potatoes

noreply@blogger.com (Vicki Gerberich) — Sat, 05 Jul 2014 15:11:00 +0000

Ingredients:

1/2 lb. (227 g) peeled sweet potatoes, cut into small cubes
2 small red onions, cut into quarters or eighths
3 tbsp. olive oil
1 head garlic, top cut off for roasting
2 tsp. fresh thyme, chopped
1/2 tsp. balsamic vinegar
Sea salt to taste

Directions:

Preheat oven to 350 F

Place the cut potatoes in a plastic bag with the oil. Shake well to coat and pour out onto an ungreased cookie sheet, but don’t pour out all the oil yet.

Put the onions in the same bag and toss that to coat with oil as well. Toss the onions and potatoes separately because you will be chopping the onions later.

Set the head of garlic on the pan for roasting as well.

Pour the onions out onto the same cookie sheet along with any remaining oil.

Spread out so the vegetables are in a single layer.

Roast the vegetables for approximately 45 minutes, or until they are soft and cooked through and the potatoes are slightly golden edges. The garlic should have one or two cloves popping out to let you know it’s done.

Allow to cool a bit. Then squeeze the garlic out of the head.

Cut the onions down to small pieces and toss all ingredients together in a mixing bowl.

Serve as a side dish.

Number of servings (yield): 3

Nutrition:
(Data is for 1/3 of the recipe.)

Calories: 223
Total Fat: 14 gm (much of this will be left behind on the cookie sheets during baking.)
Saturated Fats: 2 gm
Trans Fats: 0 gm
Cholesterol: 0 mg
Sodium: 43 mg
Carbohydrates: 24 gm
Dietary fiber: 3 gm
Sugars: 5 gm
Protein: 2 gm

[Sides & Salads] Roasted New Potato Salad with Dijon & Rosemary

noreply@blogger.com (Vicki Gerberich) — Sat, 05 Jul 2014 15:00:00 +0000

You can roast the potatoes and make the mayonnaise a day ahead; combine them just before serving.

Active Time: 10 Minutes
Total Time: 35 Minutes
Serves 24

INGREDIENTS:

4 pounds red-skinned potatoes
1 cup olive oil
2 tablespoons chopped fresh rosemary leaves
1 1/2 teaspoons salt

For the Mayonnaise:

1 tablespoon fresh lemon juice
2 teaspoons dijon mustard
2 large egg yolks
1/4 teaspoon freshly ground black pepper
1/2 cup chopped scallions (mostly white, with 1 to 2 inches of green)

DIRECTIONS:

Heat the oven to 400 degrees F. Scrub the potatoes, but leave on the skins. Toss with 2 tablespoons of the olive oil, 1 tablespoon rosemary, and 1 teaspoon salt. Roast the potatoes in a large roasting pan until tender, 25 to 40 minutes, depending on size. Remove from the oven and cool to room temperature.

FOR THE MAYONNAISE: Whisk together the lemon juice, mustard, and egg yolks. Slowly whisk in the remaining oil. When the oil is incorporated and the dressing is smooth, whisk in the remaining 1 tablespoon rosemary, 1/2 teaspoon salt, and the pepper.

Quarter the potatoes and put them in a large bowl. Add the mayonnaise and toss to coat. Add the scallions and toss once more. Serve at room temperature.

Serving Size = 1/2 cup

ALTERNATIVE:

There is an alternative version in which you roast the potatoes with a rosemary dijon sauce...I will post that in the coming weeks.

[Dressing] Apple-Kiwi Dressing

noreply@blogger.com (Vicki Gerberich) — Fri, 04 Jul 2014 01:00:00 +0000

Kiwifruit contains enzymes that act as a tenderizer, making it ideal for meat marinades. The zesty fruit

flavors of the dressing also pair well with crunchy vegetable salads.

(Makes about 1 Cup (serving size = 1 Tablespoon)

2 Tablespoons apple cider vinegar
2 Tablespoons apple sauce
1 Tablespoon Olive oil
1 Tablespoon water (I added a bit more to "clean out" the blender)
1/2 teaspoon salt
1/4 teaspoon hot pepper sauce (adobe sauce)
3 kiwifruit, peeled and chunked
1 small garlic clove

Directions:

Combine all ingredients in a blender and process until smooth
Refrigerate dressing in an airtight container for up to 5 days, stir well before using.

[Dressing] Sweet Strawberry Salad Dressing

noreply@blogger.com (Vicki Gerberich) — Thu, 03 Jul 2014 14:12:00 +0000

I am so excited to try this recipe today, especially since I have all the ingredients and need to use some of them up, too. This dressing appears to be on the sweeter side, but sounds awesome with some fresh greens, cucumber and walnuts or sunflower seeds.

Makes about 1 ¼ cup

Ingredients:

1 cup strawberries, sliced
¼ cup apple cider vinegar
¾ cup olive oil
2 tablespoons applesauce
1 teaspoon salt
¾ teaspoon black pepper
4 fresh basil leaves
Dash of ground thyme
Dash of ground mustard

Put all ingredients in a high speed blender on high for about 30 seconds.

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