The Health Seekers Kitchen

Raw Cranberry Maple Granola

2012-02-14T13:39:00.000-08:00

This is a delicious and versatile raw granola that I absolutely love! It is soooo....easy to make. You will need a dehydrator, a food processor, some nuts & seeds, an apple, dates, maple syrup, orange zest, vanilla, cinnamon and sea salt. You will also need to make some nut milk. The way I like to eat this granola is to put just a bit of it in a bowl with lots of fresh fruit, like chopped bananas, whole blueberries, strawberries, etc. The granola is really heavy, so you don't need much to satisfy you. Then I top it with some fresh raw almond milk-YUMMY and satisfyingly good!! The granola will stay fresh in the refrigerator for weeks. You definitely need to give this cereal a try. I know you will love it.

Soaking nuts and seeds and then dehydrating them to their crispy state again, helps aid in their digestion. If you soak or sprout them, then you not only neutralize enzyme inhibitors, phytic acid, and lectins, you also have prepared the nut or seeds for optimal absorption for your body. This is similar to sourdoughing grains for bread to make them more digestible.

Raw Cranberry Maple Granola

Makes About 10 Cups

Printable Recipe

1 apple, cored and chopped

14 regular dates soaked in 1/2 cup water (save soak water to make paste)

1/4 cup maple syrup

2 tablespoons fresh lemon juice

2 tablespoons orange or mandarin zest

1 tablespoon vanilla extract

1 teaspoon ground cinnamon

1 - 1 1/2 teaspoons sea salt

1/2 cup sunflower seeds, soaked 2 hours or more

1 cup almonds, soaked 4 hours or more

3 cups walnuts, soaked 2 hours or more

1 cup pumpkin seeds, soaked 2 hours or more

1 cup dried cranberries (sweetened with fruit juice)

Directions:

1) In a food processor, place the apple, dates & date water, maple syrup, lemon juice, orange zest, vanilla, cinnamon, salt, and 1/4 cup of the sunflower seeds and grind until completely smooth. Transfer the mixture to a mixing bowl.

2.) Add the remaining 1/4 cup sunflower seeds, the almonds, walnuts, and pumpkin seeds to the food processor. Coarsely chop the nuts and seeds in a few quick pulses. Add them to the bowl with the apple mixture, add the cranberries and combine well.

3.) Spread the granola on Teflex-line dehydrator trays and dehydrate at 115 degrees F. for 6 to 8 hours. Flip the granola over onto the screens and peel away the Teflex. Continue dehydrating for another 8 to 12 hours, or until the granola is crunchy. Break into pieces and, once completely cooled, store in an airtight container. To maintain freshness longer, store the granola in the refrigerator for up to a few weeks.

Recipe inspired by: Raw Food, Real World.

Raw Dairy-Free Chocolate Pudding

2012-02-08T00:29:00.001-08:00

You are going to love this delicious chocolate pudding. The taste is so amazing! After opening a beautiful Thai coconut, you remove the liquid and scrape out the yummy coconut meat. You will be using the coconut meat for the pudding and reserving the liquid for your smoothies. A delicious smoothie to use the coconut water in is 'Raw Coconut-Creamsicle Smoothie'.

Dairy-Free Chocolate Pudding
Printable Recipe
Serves 2
1 cup coconut meat
6 dates (soaked for 15 minutes in 6 Tbsp. water) Save soak water.
2 - 3 Tbsp. raw cacao
2 Tbsp. grade B maple syrup
1 Tbsp. vanilla extract
pinch of sea salt

Put coconut meat, dates, soak water, maple syrup, vanilla & sea salt in blender. Blend until smooth and creamy. Chill in refrigerator.
(Recipe inspired by Raw Food, Real World)

Raw Coconut-Creamsicle Smoothie - Fight that Cold & Cough!

2012-02-06T16:17:00.002-08:00

I hope all of you are having a healthy winter so far. Everywhere I go I hear people coughing and/or talking about being on antibiotics. So far, I have been staying healthy this winter. I have been focusing on a lot more raw foods and making sure I get plenty of green barley juice to strengthen my immune system. I bought a big beautiful coconut and decided to create two recipes from it. I am posting my original creation - Raw Coconut-Creamsicle Smoothie today and will post my recipes for chocolate pudding on Wednesday. Both these recipes can be made from one coconut. Having colds in mind, I tried to combine ingredients in this smoothie that will help you to recover quickly and relieve symptoms of your cold or flu. Read all the health information below and you will be amazed at what the ingredients will do to help you. If you have never opened a young coconut, it is extremely easy and fun. You can buy young coconuts at the health food store or at an Asian market. At the Asian markets you can buy inexpensive (under $10.00) a cleaver knife that will help you to open the coconut. First wash your coconut. I then grab the cleaver with my right hand and hit the coconut with the lower edge of the knife all around the top of the coconut (see picture below), until it starts to break open. Keep your left hand out of the way while you are doing this. You then lift the lid you have created, pour out the coconut water, and scrape out all the young coconut meat with a spoon. Some people like to remove some of the outer shell of the coconut before starting to hit it with the cleaver, but I actually skipped this step and it opened right up for me. Once I remove the coconut meat, I usually rinse the pieces to remove any part of the shell. I was able to get about 2 1/2 cups of coconut water and about 1 good sized cup of coconut meat from my young coconut, but this varies with the size of your coconut. When picking out your coconut make sure the coconut has a hard bottom, as few imperfections as possible and when you shake it, you don't hear any water moving around. This means you have a nice sealed and sterile coconut. You will use the coconut water in your smoothies and the the coconut meat for the chocolate pudding recipe I am posting on Wednesday. I hope you enjoy the recipes and are staying healthy!! Make sure you get enough rest every night and stay away from refined foods.

Young Coconut Water is an antibacterial, antifungal and antiviral, which means you can help reduce the effect of colds, and the flu by drinking it. This drink is high in potassium. Potassium is our central electrolyte which regulates so many of the bodily functions. Drinking coconut water will certainly help your potassium levels providing 294 mg per serving.You will also be amazed to know that through drinking one cup of coconut water, you'll receive over 2.5 grams of fiber.

Pineapple has Bromelain - The "Magic" Ingredient Found Only in Pineapples and Papayas
This tropical fruit is just one of two fruits found on the planet that contains Bromelain. Pineapple juice contains an enzyme called Bromelain. It's health benefits are numerous:
1. It's effective in reducing the body aches and pains you may feel when you have a cold.
2. Bromelain is an anti-inflammatory. It kills bad bacteria and fights infections. Drinking pineapple juice when you have a cold will help soothe and heal a sore throat and reduce swollen glands.
3. Pineapple juice helps to thin mucus and congestion so your body can expel it easier. The bromelain helps calm annoying coughs as well.
4. Drink pineapple juice when you have a cold and it will help settle a nauseous stomach.
5. Pineapple juice has also been used to treat other respiratory ailments such as bronchitis, hay fever, asthma and pneumonia.

Mandarin Oranges - The USDA tested mandarins from 10 different micro climates in Placer County and found that they contain six to seven times the amount of synephrine, a naturally occurring decongestant, than other citrus fruits.

Lemon has been used as a medicinal treatment since the days of ancient Rome. Lemon juice has been used as a cold remedy for ages. The lemon contains over eighty percent of the daily recommended value of Vitamin C. This is from the juice of one lemon! Vitamin C has been shown to boost the immune system. When more white blood cells are present to fight infection, the life of the offending virus is cut short.

Bananas are high in magnesium, a mineral that may help fight off colds and flu. Stress hormones drain magnesium from the immune systems cells and impair their ability to fight off viral invaders.


The young Thai coconut I purchased! Beautiful white coconut meat and lots of water.

Save your coconut meat and use it for your chocolate pudding. Watch for recipe this week.

Raw Coconut-Creamsicle Smoothie
Printable Recipe
Serves 2

1 cup young coconut water
2 lemons (juiced)
1 cup fresh or frozen pineapple chunks
1 banana
3 mandarin oranges (peeled)
1 tsp. vanilla extract
1 cup ice

Place all ingredients in blender and blend until smooth and creamy. Enjoy!!

Pure & Simple Green Smoothies

2012-01-12T00:02:00.000-08:00

Here are two delicious green super smoothies my hubby and I have been drinking for breakfast lately. The first recipe came from SUPERFOOD CUISINE - by Julie Morris. The ingredients in this super smoothie are frozen mango chunks, banana, apple, lucuma powder, spinach leaves, chlorella, and water. The second smoothie was inspired by Julie's smoothie, only I use Just Barley (my favorite superfood) instead of the chlorella and pineapple chunks instead of the apple. These smoothies are an excellent way to ensure you are getting more vital nutrients in your day, as well as helping to keep your immune system healthy. The following is a breakdown of what you need for the smoothies and their health benefits. I provided some links for the superfoods- lucuma powder, chlorella & Just Barley-all very inexpensive. I hope you will give these superfoods and smoothies a try.

Pineapple is an excellent source of the trace mineral manganese, which is an essential co-factor in a
number of enzymes important in energy production and antioxidant defenses. For example, the key oxidative enzyme superoxide dismutase, which disarms free radicals produced within the mitochondria (the energy production factories within our cells), requires manganese. Just one cup of fresh pineapple supplies 128.0% of the DV for this very important trace mineral. In addition to manganese, pineapple is a good source of thiamin, a B vitamin that acts as a cofactor in enzymatic reactions central to energy production. It is also an excellent source of Vitamin C, and a good source of copper, B1 and folate. Data reported in a study published in the Archives of Ophthalmology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily.

Mango is very rich in nutrients. The mango contains Vitamin A, B1, B2, B3, B5, B6, and B9, plenty of Vitamin C, beta carotene, and traces of calcium, magnesium, iron, phosphorous, and potassium. This sweet fruit is an excellent source of vitamin C (an antioxidant) which helps build your body’s defense system and strengthens your immunity. This factor alone helps prevent free radicals from attacking your body. Free radicals are harmful agents that form one of two ways—either naturally through the metabolic phase or through pollutants found in the air. Either way, free radicals break down the body and make you vulnerable to contracting illnesses such as the common cold, cardiovascular disease and even some cancers. Mangos are soluble fiber which helps lower the bad cholesterol (LDL levels) which clogs arteries that can result in heart attacks or strokes. In addition, mangoes have special digestive enzymes (esters and terpenes) that significantly aid in breaking down food and reduce stomach acid which help with digestion. also packed with vitamin A—a nutrient commonly found in carrots and eggs—and can help maintain the health of your eyes. This can include anything from helping fight against blindness, alleviating dryness in the eye and softening of the cornea.

Apples help protect bone health, prevent asthma, heart disease, and cancers such as lung, breast, colon, and liver. New research suggests that the phytonutrient called queretin may help to prevent Alzheimer's. The pectin in apples can help to lower LDL cholesterol, is good for diabetes and weight management, is a good source of vitamin C and an excellent source of flavanooids and antioxidants. It is important to keep in mind that a lot of the goodness of apples is contained in the skin, so make sure you don't peel them. Apples also have 4 grams of soluble and insoluble fiber.

Bananas are an exceptionally rich source of fructooligosaccharide, a compound called a prebiotic because it nourishes probiotic (friendly) bacteria in the colon. These beneficial bacteria produce vitamins and digestive enzymes that improve our ability to absorb nutrients, plus compounds that protect us against unfriendly microorganisms. When fructooligosaccharides are fermented by these friendly bacteria, not only do numbers of probiotic bacteria increase, but so does the body's ability to absorb calcium. In addition, gastrointestinal transit time is lessened, decreasing the risk of colon cancer. Bananas are one of our best sources of potassium, an essential mineral for maintaining normal blood pressure and heart function. Since the average banana contains a whopping 467 mg of potassium and only 1 mg of sodium, a banana a day may help to prevent high blood pressure and protect against atherosclerosis.

Spinach-Spinach is an excellent source of bone-healthy vitamin K, magnesium, manganese, and calcium; heart-healthy folate, potassium, and vitamin B6; energy-producing iron and vitamin B2; and free radical-scavenging vitamin A (through its concentration of beta-carotene), vitamin C, and vitamin E. It is a very good source of digestion-supportive dietary fiber; muscle-building protein; energy-producing phosphorus and vitamin B1; and the antioxidants copper, zinc, and E. In addition, it is a good source of anti-inflammatory omega-3 fatty acids, and heart-healthy niacin and selenium. While this mixture of conventional nutrients gives spinach a unique status in the antioxidant and anti-inflammatory department, it is the unusual mixture of phytonutrients in spinach that "seals the deal" in terms of its antioxidant and anti-inflammatory components. In terms of flavonoids, spinach is a unique source of methylenedioxyflavonol glucuronides, and in terms of carotenoids, its difficult to find a more helpful source of lutein and zeaxanthin. The epoxyxanthophyll carotenoids neoxanthin and violaxanthin are also welcomed constituents of spinach leaves.

Lucuma is native to the highlands of Peru, Chile and Ecuador where it has been cultivated since ancient times. Navita Naturals sells 100% pure lucuma powder that is certified organic, kosher, vegan and raw. Lucuma is an alternative sweetener that is packed with minerals and vitamins. Among its nutritional attributes are carotenes and vitamin B3. The powder has a distinctively sweet taste that is a popular ice cream flavor among Europeans and South Americans. It is an excellent addition to desserts and smoothies.

Barley Grass-With 4 times the calcium of milk, 22 times the iron in spinach, and as much protein per ounce as a steak, barley juice is a true super food. Barley grass is loaded with every essential amino acid, over 12 minerals, and 13 different vitamins (including Vitamin K). It helps to support healthy immune function, combat fatique, increase energy, suppors natural detoxification, supports healthy digestion and naturally alkalizes & oxygenates the body.

Chlorella, one of the oldest 'whole foods' supplement, is a type of one-celled green algae known for its nutritive and restorative properties. A special method of breaking the cell wall, at low temperature under low lighting, allows the nutrients (proteins, beta carotene, vitamin C, B vitamins, chlorophyll, and Chlorella Growth Factor) to remain intact and available for absorption. Taking Chlorella on a daily basis may improve overall health and wellness, boost energy and immunity, encourage detoxification, and aid in digestion.

Pure & Simple Green Smoothie
By Julie Morris (Superfood Cuisine)
Printable Recipe
Serves 2
1 cup frozen mango
1 apple (remove seeds)
1 ripe banana
2 cups baby spinach leaves
1 tbsp Lucuma powder
1/8 tsp. chlorella
2 cups water
Stevia (optional if needed for sweetness)

Place all ingredients in blender and blend until smooth.

Super Barley Green Smoothie
By The Health Seeker's Kitchen (inspired by Julie Norris)
Printable Recipe
Serves 2
1 cup frozen pineapple chunks
1 cup frozen mango chunks
1 banana
2 cups spinach
2 tsp. Just Barley
1 tbsp. Lucuma powder
2 cups water

Blend well and enjoy:)

Spicy Lima Bean Soup & Zesty Sprout Salad

2011-12-25T19:11:00.000-08:00

The Zesty Sprout Salad shown below was created with my own fresh grown sprouts and taste so delicious! You can have a sprouting kitchen all winter long and it is a lot of fun, not to mention the nutritional value you gain. Seeds, nuts and grains remain dormant until you give life to them. Inside they are full of potential just waiting to happen. Unfortunately most people are eating them in their dormant and more difficult to digest stage. Unlocking their potential by soaking in water and then sprouting is easy and will do wonders to improve digestion and health. Sprouts abound with antioxidants, they are full of protein, chlorophyll, vitamins, minerals and amino acids and in some cases reduce cholesterol.

Phytic acid (or phytate when in salt form) is a substance found in many foods, but especially soybeans and soy products, oatmeal, corn, peanuts, kidney beans, whole wheat and rye. In the human gut, it acts as a chelater and an anti-nutrient. It reduces the absorption of valuable vitamins and minerals such as niacin, calcium, iron, magnesium, and zinc.

Soaking, fermenting or sprouting beans, seeds, nuts and grains will neutralize much of the phytic acid. A high consumption of improperly prepared phytate heavy foods can result in mineral and niacin deficiencies. This is particularly true for those with low mineral intakes, including children and people in developing countries where grain based foods make up the majority of the diet.

Sprouting wheat for wheat bread makes it easier to digest. Sprouting wheat berries encourages them to make enzymes that break down starches, fats and proteins, which makes it easier to digest the grain. Sprouting tends to break down many of the substances, such as gluten, that may cause allergies in some people. Sprouting assists in making nutrients more available and can increase the absorption of calcium, iron and other minerals. To create healthier breads, muffins, pancakes, etc. soak your wheat kernels overnight, drain and let sprout for 1 or 2 days. Dry the wheat kernel sprouts in a dehydrator. When completely dry, grind into wheat and use in your recipes.

I also created a delicious Spicy Lima Bean Soup where I soaked the beans overnight and sprouted for a few days. Sprouting is the point where the bean is providing energy to create a plant. To facilitate this process, the bean’s nutrients are made as available as possible, and this coincidentally makes those nutrients more available to us. You won't actually see sprouts on the Lima Beans, but they will be ready to use in your soup after a few days. Large beans: Anasazi, Black, Fava, Kidney, Lima, Navy, Pinto, etc.-must be cooked to be digestible and are not to be eaten raw. These beans are actually unhealthful raw. To see a list of edible & non-edible sprouts - see Sprout People . After soaking and sprouting beans overnight or for a few days, you cook them with NO salt. Salt will interfere with the cooking process, and the beans will not fully soften if it is added too early. A piece of kombu (or other seaweed) in the cooking water while they boil helps improve digestibility and adds minerals to the beans.

Spicy Lima Bean Soup
Printable Recipe
Serves 4

Soaking, sprouting & cooking lima beans:
Ingredients
1 pound bag of lima beans (soak overnight & sprout for 2 days)
1 cup chopped onions
1 tomato, chopped fine
2 ½ tsp sea salt
1 tsp ginger, grated
2 cloves garlic, minced
1 tsp cumin
1 tsp coriander powder
1 tsp curry powder
1/2 tsp chili powder
1-2 large handfuls of fresh basil chopped (add before serving)
Method:
Soaking, sprouting & cooking lima beans:
1.) Soak 1 pound of lima beans overnight, drain and rinse well. Place 4 or 5 wet paper towels on top of plastic tray. Place wet, well drained lima beans on top of paper towels and spread them out. Cover with more wet paper towels and then a wet dish cloth. Let sprout for 2 full days (you will not see a sprout shoot at this point). Keep lima beans moist during the sprouting process.
2.) Rinse lima beans well after 2 full days of sprouting and pick out any small little hard lima beans and toss out. Place the nice plump beans in a crock pot (should equal around 5 cups plump beans). Cover with 5 cups no-salt vegetable broth and 1 sliced onion. Cook on low for 8 hours. (you can do this overnight)
3.) Add remaining ingredients in crock pot and cook on low until ready to serve.
4.) Right before serving add fresh chopped basil.
5.) This soup is very thick and is best served over rice or potato. ENJOY!!

Sprouted Wheat, Sprouted Pro-Vita Mix, Soaked Lima Beans

Zesty Sprout Salad

ZESTY SPROUT SALAD
Printable Recipe
Sprout 1 cup (Pro-Vita-Mix) Organic adzuki beans, peas, lentils, mung beans, triticale, wheat, fenugreek
Sprout 2 tsp (Alfa-Plus-Mix) Organic alfalfa, clover, cabbage, raddish
1 cucumber (chopped into small pieces)
2 carrots (shredded)
2 tbsp sesame seeds (raw or toasted)

Dressing:
¼ cup maple syrup (grade B)
¼ tsp salt 1 Tbsp dried onion or 1/8 small onion chopped finely
1/3 cup olive oil
3 tbsp apple cider vinegar

Place 1 cup (Pro-vita-Mix) in glass bowl and cover with warm water. Place 2 tsp (Alfa-Plus-Mix) in a separate glass bowl and cover with water. Soak overnight. Place sprouts in the Sprout Masters. Thoroughly rinse 2 times per day (morning/night) with a gentle spray of warm water. Note: This step is needed to keep the seeds from drying out and to wash away natural toxins (like giving your sprouts a bath). Drain well after each rinse. Sprout Pro-vita-Mix 2 days and the Alfa-Plus-Mix for 3-5 days. Place Alfa-Plus-Mix in sun on the last day of sprouting to have them green up.

Place sprouts in bowl and add chopped cucumber and carrots. Mix with zesty dressing and sprinkle with sesame seeds.

2 Seed Pack & Mini Sprouter

SUPERFOOD CUISINE - Cooking with Nature's Most Amazing Foods - BOOK REVIEW

2011-11-29T10:15:00.000-08:00

SUPERFOOD CUISINE - Cooking with Nature's Most Amazing Foods is a beautiful hardcover book by Julie Morris, a natural food chef, writer, educator and advocate of whole, plant-based foods and superfoods for optimal health. Julie includes 100 recipes, a vivid description of each superfood (including history, benefits, use and taste), and a convenient "pantry list" of what you need and where to find these special foods. She uses Navita Naturals 100% organic superfoods. I found I already had a lot of these superfoods in my pantry since I am a huge fan of Navita Naturals Raw products. If I counted correctly, about 46 of the 100 recipes are raw. The recipes I tried were easy, full of nutrients and super satisfying. Superfood Cuisine is the perfect Christmas gift. Get your holiday shopping finished early with the healthy gift that keeps on giving!!!

In chapter three Julie talks about 'The Need for Nutrient Density'. She states that for the very first time in history, a yonger generation is showing signs of a shorter life expectancy than its parent generation. Epidemic rates of terminal diseases such as heart disease, diabetes, cancer, osteoporosis, obesity - to name just a few - are at an all-time high, and rising. She states the problem stems largely from our current Western diet. We demonstrate a profound dependence on processed and refined (nutrient-void foods, which inundate our bodies with empty calories; a habitual craving for animal protein, with its high cholesterol-forming saturated fats and destructive acidic impact on our blood chemistry; and the almost unconscious consumption of refined sugars (such as high fructose corn syrup and excessive white cane sugar), whose omnipresence on supermarket shelves has contributed to the alarming spike in diabetes, among many other disease. Our addiction to these foods is literally destroying us. Because they often require more resources from the body just to digest than they give back in benefits, these foods can be classified as "antinutrients" Instead of building us up, they actually break us down: robbing our body of energy. Modern studies point to the utilization of a whole-food, plant-based diet as one of the most promising ways to keep these serious - yet largely preventable - chronic disease at bay. The World Cancer Research Fund has stated that simply by eating the right diet, a person can cut his or her cancer risk by up to 40% (a number thought to be on the conservative side by many estimates).

Superfoods are one of the easiest, most efficient ways to make significant beneficial changes to even the most risky of lifestyles, Small, powerful changes really do add up, and superfoods are one of the best ways to make an impact. Superfoods are also super delicious!

The recipes I created were: Mediterranean Vegetable Pizza, Kale & Black-Eyed Pea Stew, Pure & Simple Green Smoothie, Tater (Like) Tots and Hot Chocolate. They all turned perfect and tasted so delicious. One superfood I used in the Green Smoothie was Lucuma Powder and it was so delicious. It is made by freeze-drying the Lucuma fruit, which is native to South America. It has a sweet, maple-like taste, but is very low in sugars. Julie considers it her "secret ingredient" and I agree.

Below I have posted the recipes I created, a video where Julie shares her No Bake Brownies and an additional link so you can download 3 more recipes from her book + the introduction chapter from the book on her FACEBOOK page. The 3 recipes you can download are Asian Tempeh Lettuce Cups, Cheesy Kale Crisps and Sacha Inchi Buckeyes - YUMMY!!
You can also purchase an autographed copy of her book at juliemorris.net.

There's something about a pot of good stuff bubbling away on the stove that's always exciting. Especially when that "good stuff" includes powerful ingredients providing a balanced array of minerals, protein and fiber. Adding the kale at the very end of the cooking ensures that it's softened enough to be enjoyed, without destroying all of its nutrition through heat. This is the kind of stew that eats like a meal.

KALE & BLACK-EYED PEA STEW

Printable Recipe

Makes 6-8 Servings

1 tablespoon coconut oil

2 cups white onions, diced (about 1 medium)

6 cloves garlic, minced

3 stalks celery, diced

1 red bell pepper, diced

1 tablespoon fresh oregano leaves, chopped

1/2 tablespoon fresh thyme leaves, chopped

1/4 teaspoon chipolte powder

1 tablespoon smoked paprika

3 cups vegetable broth

3 cups water

2 tablespoons wakame flakes, ground/crushed into fine pieces

3 cups cooked black-eyed peas

1 head kale, stems discarded and leaves chopped

1/2 lemon, juiced

fresh parsley, chopped, for garnish

In a large pot, melt the coconut oil over medium heat. Add the onions and garlic and cook for 2 minutes, stirring occasionally. Add the celery and bell pepper and cook for a few minutes loner. Stir in the herbs and spices, cooking for about 30 seconds. Add the vegetable broth, water, wakame flakes, and black-eyed peas. Bring to a gentle simmer, and cook uncovered for 30 minutes, add more water if needed. After the soup is cooked through, stir in the kale and keep over the heat for a minute longer - just enough to wilt the kale. Add the lemon juice and turn off the heat. Top with parsley and serve.

SUPERFOOD TIP:

Using smoked ingredients like chipotle powder and smoked paprika add an impressive depth of flavor to recipes without compromising nutrition through overcooking.

Pure & Simple Green Smoothie, Pg. 221
(made with frozen mango chunks, banana, lucuma powder, spinach leaves, chlorella powder, water and stevia)

Hot Chocolate, Pg. 230
(made with cacao powder, mesquite powder, maca powder, palm sugar and either cashew or almond milk)

Mediterranean Vegetable Pizza, Pg. 136

(This is a pizza more by architecture than by detail. The crust is a high-protein, cracker-like flatbread boosted with super seeds; the sauce is a savory olive spread rich in minerals and healthy fats; and the vibrant topping boasts copious amounts of flavorful cooked vegetables)

No-Bake Brownies (By Julie Morris)

Download 3 free recipes + the introduction chapter from the book via Superfood Cuisine on facebook
@greenjules on twitter
Website juliemorris.net (can purchase signed copy here)

Heart-Healthly Plant-Based Thanksgiving Recipes

2011-11-18T17:15:00.000-08:00

I want to wish you all a very happy and healthy Thanksgiving!! I hope you enjoy my holiday recipes. The menu is Holiday Wellington, Wild Rice Cornbread Stuffing, Mashed Potatoes with Mushroom Gravy, Sourdough Bread, Tender Green Bean with Mushroom & Lemon Peel, Spinach Almond Salad, Homemade Whole Cranberry Sauce, Vegan Pumpkin Pie & Sparkling Cranberry Juice. This meal is designed to keep your heart healthy, your energy up, taste fabulous and be packed with delicious plant-based nutritious ingredients like kale, sweet potatoes, spinach, apples, green beans, pecans and cranberries just to mention a few. What a yummy feast of thanksgiving. I have a lot to be thankful for, and one is that I can share my food and nutrition ideas with all of you. You can do a lot of the preparation for this meal ahead of time and finish on Thanksgiving day. Have an absolutely wonderful time with your family and friends. Please email me if you have any questions at all on the recipes. Stay happy and healthy:)

Holiday Wellington
Adapted from Morgan's Holiday Wellington Little House of Veggies
Printable Recipe
(Serves 8)

(2) Homemade pastry dough recipes (see recipe below)
1 bunch of kale, washed, trimmed & chopped
8 oz. sliced baby Bella mushrooms
3 yellow onions, sliced
1 large sweet potato or Yam, peeled &amp sliced
1 ½ cups vegetable broth
1 recipe for sage quinoa (see below)
Red pepper flakes

To Make:
• Start the caramelized onions first. Peel and slice all 3 onions. In a skillet or pot, heat 1 Tbsp of coconut oil over medium high heat. Add the onions, along with a pinch of salt and pepper. Sauté for about 3-4 minutes, stirring occasionally. Add in 2 Tbsp. vegetable broth and continue to cook until the onions are darker in color (slightly brown) and have a sweet taste and very tender texture. While the onions are caramelizing, preparing the rest of the ingredients for the Wellington.
• Start by prepping all of your different ingredients keeping them all separate from each other. Heat a large skillet over medium heat.
• Start with the kale. Heat 1 Tbsp. vegetable broth in the pan. Add the chopped kale, and a pinch each of salt, pepper, and red pepper flakes. Sauté until softened, about 5 minutes. Remove the kale from the pan and set aside on a plate.
• Add another 2 Tbsp. of vegetable broth to the pan. Add the sliced mushrooms, and a pinch of salt and pepper. Sauté about 5 minutes until the mushrooms are softened. Remove from the pan and set aside on a plate.
• Add 2 Tbsp. of vegetable broth to the pan, and add the yams/sweet potatoes. Add a pinch of salt and pepper and sauté 5 – 10 minutes until tender, but not mushy. Remove from pan and set aside on a plate.

To Assemble the Wellington:

Using a rolling pin, roll out dough on parchment paper to a 17” x 14” rectangle. Begin layering the ingredients on the pastry dough. Once all ingredients are layered, roll up very gently and fold and close up all open ends. Put in a baking dish and bake at 350 degrees for about 1 hour. Brush with olive oil when you have about 10 minutes left to help brown. Remove from oven and allow to cool for 10-15 minutes before slicing.

Sage Quinoa
1 cup uncooked quinoa
2 cups vegetable broth
½ Tbsp poultry seasoning

Put all ingredients in a pan and bring to a boil. Simmer with lid for 25 minutes until all liquid is well absorbed.

Pastry Dough (For Wellington & Pie)

Printable Recipe
(Makes 1 pie)

1 1/3 cups unbleached white flour, whole wheat pastry flour or white whole wheat
¼ cup coconut oil
Dash salt
¾ cup water

Put flour and salt in bowl and stir. Spread pieces of the coconut oil around on top of the flour and cut into flour with either a pastry cutter or a fork. Add water all at once and stir into a ball. Dough will be a bit sticky. Flour board and top of pastry ball. Roll into desired shape.

Wild Rice Cornbread Stuffing
Printable Recipe

Wild Rice Cornbread Stuffing By Rachel Spurr, posted on The Kind Life

Serves 6-8

Ingredients
• 2 tbs olive oil
• ¼ onion
• 1 rib celery, cubed small
• ½ apple
• 1/2 tsp rubbed sage
• 1/8 tsp black pepper
• 1/8 tsp sea salt
• 3 cups vegan corn bread, pre-cooked
• 1/2 cup wild rice, pre-cooked
• 2 tbs pecans
• 2 tbs fruit sweetened dried cranberries
• 1/2 tsp poultry spice
• 3/4 tsp sea salt
• 2 tbs parsley
• ½-1 cup vegetable broth

Steps
1. Add the first 7 ingredients to a sauce pan and cook 10-15 minutes or until apples and celery begin to soften.
2. Meanwhile, crumble precooked vegan cornbread into a large bowl.
3. Add wild rice, pecans, dried cranberries, poultry spice, sea salt and parsley.
4. Mix in sauteed mixture, stirring well.
5. Adjust seasonings as desired.
6. Add vegetable broth.
7. For a moisture dressing, more vegetable broth can be added.
8. Place in a well oil pyrex dish or casserole.
9. Bake covered at 350 for 1 hour, uncovering in last 20 minutes of cooking.

Wild Rice
1 cup wild rice
3 cups water

Bring to a boil and simmer until all liquid is gone about 40-50 minutes. Remove lid and fluff with fork. Simmer longer if there is still any additional liquid. Keep lid off until use.

Vegan Cornbread for Stuffing
1 cup cornmeal
1 cup white whole wheat flour
½ tsp. sea salt 4 tsp baking powder
1 Tbsp maple syrup
1 flax egg (make with 1 Tbsp ground flax seed & 3 Tbsp water)
1 cup almond or cashew milk (make cashew milk by blending 1/4 cup cashews with 1 cup water)

Preheat oven to 425 degrees. Sift together all dry ingredients. Stir all liquid ingredients together and add to dry ingredients. Beat until smooth, but do not overbeat. Bake in a greased 8-inch square pan for 20-25 minutes. Cool and break into pieces to use for stuffing.

Mashed Potatoes & Mushroom Gravy
Printable Recipe

Mashed Potatoes
6 Russet potatoes scrubbed well (leave skins on)
1 recipe cashew cream
Salt and pepper to taste

• Cut up potatoes and place in pan. Cover with water and bring to a boil. Lightly salt water. Boil until potatoes are soft.

• Drain potatoes and place in bowl in preparation for mashing.
• Add 1 cup cashew cream (recipe below) and salt and pepper to taste.
• You can top with a little Earth Balance Butter if desired before serving.

Cashew Cream
½ cup cashews (soak in water for 30 minutes and then drain)
Enough water to make 1 cup with the cashews

After soaking cashews, drain water and then add enough water with the cashews to equal 1 cup. Blend well until smooth and creamy.

Mushroom Gravy
Makes 3 1/2 cups

3 ½ cups vegetable broth, divided
1 cup chopped white onion
4 cloves garlic, finely chopped
8 oz. sliced mushrooms
2 tsp. dried thyme
1 tsp. dried rosemary
¼ cup apple cider vinegar
2 tbsp Coconut Aminos, Bragg’s Liquid Aminos or Tamari
3 tbsp nutritional yeast
2 tbsp arrowroot powder or flour
¼ tsp ground black pepper

• In a large skillet over medium-high heat, bring ½ cup broth to a simmer.
• Add onion and garlic and cook for about 4 minutes or until onion is translucent.
• Stir in mushrooms, rosemary and thyme and continue to cook about 2 minutes or until mushrooms release their liquid and start to become tender.
• Add apple cider vinegar and cook 1 minute, stirring constantly. Stir in remaining 3 cups broth and bring to a simmer.
• Meanwhile, in a small bowl, whisk together coconut liquid amino or Bragg’s, yeast and arrowroot powder.
• Add mixture to skillet about 1 tsp at a time, whisking constantly to make sure paste dissolves.
• Bring to a boil and boil 1 minute, stirring constantly. Add pepper and serve.
Mushroom Gravy adapted from Whole Food Market

Whole Cranberry Sauce
Printable Recipe

1 (12 oz.) bag fresh whole cranberries
6 packets stevia (1 1/2 tsp.)
1/3 cup maple syrup (grade B)
½ lemon (juiced)

Add all ingredients to sauce pan. Simmer 10 minutes. Add juice of ½ lemon. Refrigerate to thicken.

Tender Green Bean with Mushroom

& Lemon Peel

Printable Recipe

1 Portobello mushroom sliced
2 tbsp yellow onion diced
¼ tsp oregano
1 tsp olive oil
Salt & pepper

Steam:
1 pound green beans
¼ cup water

Sauce:
Juice of ½ lemon
2 tbsp Vegenaise (grape seed oil)
1/8 tsp dried dill
Rind of 1 lemon (use a lemon zester to produce long thin slices)

• Cook mushroom, onions and oregano in olive oil and season with salt and pepper. Cook until mushrooms look soft and turn color. Remove from pan.
• Add ¼ cup water to pan you cooked the mushrooms in. Add green beans and simmer with lid until all water has disappeared. Remove green beans and place in bowl.
• Mix sauce well and blend with green beans.
• Add mushroom mixture. Add rind of lemon and enjoy.

Spinach Almond Salad
Printable Recipe

1 (10 oz.) bag fresh baby spinach
1 medium Granny Smith Apple
¾ cup toasted slivered or sliced almonds
1 cup fruit juice sweetened dried cranberries

• Place spinach in bowl.
• Slice apple very thin and add to spinach.
• Toast almonds in oven for 300 degrees for around 8-10 minutes and cool. Stir several times while cooking.
• Add cooled toasted almonds to spinach.
• Add cranberries and toss.

Dressing:
¼ cup maple syrup (grade B)
1/3 cup olive oil
¼ tsp salt
3 Tbsp apple cider vinegar
1 Tbsp dried onion or 1/8 small onion chopped finely

Place all ingredients in a blender bottle and shake well. Just before serving, pour dressing over salad mixture and toss.

Sourdough Bread

Adapted from: The Complete Bread Cookbook by Kaufman
Printable Recipe

1 cup sourdough starter (see recipe below)
½ cup lukewarm water
2 tbsp maple syrup (grade B)
3 Tbsp soft Earth Balance Butter
1 cup white whole wheat flour
1 cup unbleached white flour
1 tsp sea salt

• In a large mixing bowl, combine 1 cup starter, water. Maple syrup and butter. Beat well with a wooden spoon until thoroughly blended.
• Add 1 cup whole wheat flour. Mix well. Then gradually add remaining flour until a soft but firm ball is formed. Turned out onto a floured board and knead for 10 minutes until the dough is smooth.
• Turn into a warm greased bowl. Cover and set aside in a warm place until doubled in bulk, about 1 hour.
• Punch down with a wooden spoon, cover and let rise again until doubled in bulk.
• Turn out onto a floured board and knead for 5 minutes. Shape into a ball. Place in a well-greased and lightly floured ovenproof 1½ quart round bowl, or if desired, shape into a loaf and bake in a well greased 9-inch loaf pan.
• Cover and set aside in a warm place until doubled in bulk.
• Make a crisscross on top of round loaf.
• Bake in a preheated 400 degree oven for 35 to 40 minutes or until done. Tap loaf; when it sounds hollow it is done.
• Cook on wire rack.

Sourdough Starter
2 tsp instant yeast
1/3 cup lukewarm water
1 cup lukewarm water
2 tsp maple syrup (grade B)
1 cup unbleached white flour or white wheat flour

• Sprinkle dry yeast over 1/3 cup lukewarm water. Add maple syrup and stir.
• Cover and let stand for 5 minutes until the mixture begins to foam. Add 1 cup lukewarm water, salt and flour. Beat well with a whisk or beater until well blended.
• Pour into a large wide-mouthed jar. Cover lightly with lid and let stand in a warm place for 2 to 3 days until the starter is a bubbly foaming mass.
• After a day or two the liquid will rise to the top, mix gently with wooden spoon to blend. Use 1 cup of the starter at a time for your sourdough bread recipe.
• After using 1 cup replace with ½ cup flour, ½ cup water, 1 tsp maple syrup and let sit at room temperature for a few hours and then place back in refrigerator with lid on. You can pour off the liquid if it has been sitting in the refrigerator for days without use.
• When ready to use again, add ½ cup flour, ½ cup water, 1 tsp maple syrup and stir with wooden spoon. Let sit to warm up and get bubbly. Use 1 cup for recipe and replace with ½ cup flour and ½ cup water. Let sit at room temperature for a few hours and then place back in refrigerator with lid on.
• Repeat this process and you will continually have a sourdough starter ready to use.
• If the sourdough starter ever stops creating bubbles, begin with step 1 in a new jar and repeat process.. Enjoy!!
Adapted from: The Complete Bread Cookbook by Kaufman

Vegan Pumpkin Pie

Printable Recipe
(Makes 1 pie)

1 (14 oz.) can 100% Pumpkin
½ tsp sea salt
1 tsp ground cinnamon
½ tsp ground ginger
¼ tsp ground cloves
1 cup cashew cream (see recipe below)
½ cup maple syrup (grade B)
1 tsp vanilla
4 packages stevia (1 tsp)
2 tsp (Orgran) No-Egg (natural egg replacer) plus 4 tbsp water
1 pastry dough pie crust

• Mix pumpkin, salt, and spices together. Add cashew cream, maple syrup, vanilla and stevia.
• In a small bowl mix 2 teaspoons of the (Orgran) No-Egg replacer with 4 tbsp water. Mix well and then add to pumpkin mixture.
• Place in whole wheat pastry and cook at 425 degrees for 15 minutes. Then turn oven down to 350 and continue to cook for an additional 40-50 minutes. Watch carefully to not over-brown the crust.
• Top with non-dairy whipped topping.

Cashew Cream
½ cup cashews (soak in water for 30 minutes and then drain)
Enough water to make 1 cup

After soaking cashews, drain water and then add enough water with the cashews to equal 1 cup. Blend well until smooth and creamy.

Non-Dairy Whipped Topping
Printable Recipe

1 (13.66 fl. Oz.) Coconut Milk-refrigerate overnight
3 packets stevia (3/4 tsp)
¼ tsp xanthum gum (optional)
2 tsp maple syrup (Grade B)
1 tsp vanilla

Open coconut milk and scoop out all the solid portion and place in whipping bowl. Discard liquid portion. Add stevia and xanthum. Whip until fluffy. Add maple syrup and vanilla. Continue to whip. Store in refrigerator until ready to use.

A Heart Healthy/Plant-Based Thanksgiving Feast

2011-11-09T00:37:00.000-08:00

Check out my Plant-Based Thanksgiving Feast Class coming up on November 16th. Holiday Wellington, Homemade Cranberry Sauce, Mashed Potatoes with Mushroom Gravy, Pumpkin Pie, Wild Rice Stuffing, Spinach Salad, Tender Green Beans with Mushroom & Lemon Peal and 100% Whole Wheat Sourdough Bread. I will post the recipes for this heart healthy and yummy meal soon.

Cleaning Your Healthy Home

2011-11-04T22:05:00.000-07:00

Years ago I had to come up with a solution to not be breathing all of those store bought chemicals. A cleaner that would kill germs without hurting me and my family and leave my home sparkling clean. I have tried a lot of store "green" solutions that are expensive and I haven't liked them either. I am also not fond of having my house smell like vinegar. So, I did a lot of research and came up with a few solutions that I have been using for the last 6 years & love! These cleaners you can make for less than $1.00 per bottle. Here they are: First the disinfectants: streak free, they smell great and clean everything from kitchen counters, floors, mirrors, toilets to floors, walls, etc.. The first cleaner consists of hydrogen peroxide - 3% (mixed 50/50 with water), tea tree oil, lemon oil and lavender oil. I haven't suffered from sinus discomfort for over 6 years since I started using this solution, and my home is sparkling clean. I also love the aroma therapy as I am cleaning. Any spray top will fit the 32 oz. brown, round peroxide bottle. You can find these round type peroxide bottles at Walgreens. Also, you will need to find a nice spray top that will make cleaning easy. I like the Rubbermaid bottles and the spray nozzles are the best and comfortable to use. You can find the Rubbermaid bottles at Target. You can also find get nice spray bottles in the cleaning section at Home Depot. You will need 70% rubbing alcohol for the 2nd cleaner. Cleaning with both the peroxide cleaner and the rubbing alcohol cleaner are economical and earth friendly. You will also need the essential oils listed below. You can buy them on iHerb or get them at your health food store. The oils will last you for what seems like forever. Important: Keep peroxide cleaner in the dark brown peroxide bottle to preserve strength.

Lemon oil, tea tree oil and lavender oil are all great additions to your healthy cleaners.

Hydrogen peroxide kills bacteria, mold, mildew and fungus. It is non-toxic, which is safer for pets and children.

Tree oil turns out to be one of the most useful of all essential oils, especially as an antiseptic. The antiseptic, germicidal, antifungal, antibacterial immune-boosting qualities of Tea Tree oil make it applicable to a wide range of health conditions. In addition, the antiseptic benefits of the oil allow its use as a natural cleaner and disinfectant within the household environment.

Lemon oil is a wonderful disinfectant as well. It is believed that inhaling lemon oil helps in increasing concentration and alertness - we can all use that!!

As a disinfectant, lavender is effective against the bacteria causing diphtheria, pneumococcus, staphylococcus, and typhoid. Lavender oil is moderately antifungal but because it is so well tolerated, it can be applied directly on the skin, such as for athlete's foot or other fungal skin infections. It is soothing to the nervous system and a great tension reliever! We can all use that too:)

70% rubbing alcohol has antiseptic qualities that enable it to kill bacteria. It can also remove oils and grit from hard surfaces. Cleaning with isopropyl rubbing alcohol is both economical and earth-friendly.

The other cleaner I use is just plain baking soda. I put it in a container that holes in the top and sprinkle it in my sinks and in my toilet bowl. I also clean my stainless steel pans with it. You can find the clear containers in a lot of grocery stores and even The Dollar Store. I purchase the larger size baking soda which is a super value. It is a great cleaner because it has scrubbing power without scratching surfaces, and it can deodorize and has antiseptic and disinfectant properties as well. Baking soda (or bicarbonate of soda, as it is also known) is a naturally occurring material, present in most organic life forms. It can be "made" from sodium carbonate, or soda ash. The soda ash is dissolved in a carbon dioxide rich solution, and sodium bicarbonate (baking soda) precipitates out.

You can also make your own cleaning towels and give up on the paper towel waste. Below you will find the recipes for these cleaners and directions on how to make the cotton white cleaning towels from materials you probably already have.

Enjoy good health in your home!

PURCHASE ESSENTIAL OILS FROM iHerb (Click on links below)
Aura Cacia Lavender Essential Oil $8.21
Aura Cacia Lemon Essential Oil $3.95
Aura Cacia Tea Tree Essential Oil $5.98

Anti-Bacterial Household Cleaner #1 (Peroxide)
Printable Recipe
Start with a 32 oz. peroxide bottle. You will need to remove half the liquid and then fill the part that has been removed with water. You will now have 16 oz. of peroxide and 16 oz. of water in the bottle.

Add: 10 drops of lemon oil (lemon is an antibacterial, deodorizer and disinfectant)
Add: 10 drops of tea tree oil (tea tree is an antiseptic, antibacterial, antiviral and antifungal)
Add: 5 drops or of lavender (anti-bacterial, anti-fungal and for scent purposes)

Shake before using. This cleaner is safe on any surface and even cleans mirrors.

Anti-Bacterial Household Cleaner #2 (Rubbing Alcohol)
Printable Recipe
1/4 cup 70% rubbing alcohol (anti-bacterial)
Add: 5 drops lavender essential oil (anti-bacterial, anti-fungal and for scent purposes)
Add: 3 drops of liquid dish soap

Add all ingredients to Rubbermaid bottle and then add water to the 25 oz. mark.
This cleaner is safe for your granite countertops and throughout your home, including mirrors. Shake before using.

Cotton T-Shirt Cleaning Towels
You will need:
Cotton T-Shirts that you are no longer using. I like white ones, but you can actually use any color.

Plain white t-shirt.

Start by cutting off the sleeves.

Cut off the bottom seam.

Measure the length and cut across the middle.

Cut off the top section of the t-shirt.

Even out the sides.

Cut into 4 pieces and enjoy your new cleaning towels.

Shanghai Rice Bowl - From Brendan Brazier's Book 'Thrive Foods'

2011-10-29T01:07:00.000-07:00

I have enjoyed making a lot of the recipes from Brendan Brazier's 'Thrive Foods' lately. What an awesome book! Brendan is one of the world's foremost authorities on plant-based nutrition. On page 230 you will find this recipe for Shanghai Rice Bowl. The Shanghai is one of the daily special items on rotation at 'Fresh' in Toronto, Ontario. This is a very tasty rice bowl that definitely hits the spot and was so easy to prepare. I made my super Perfect Brown Rice to pile everything on. Part of the recipe called for Mixed Herbs, which there is a recipe for on page 233. The Temple Rice Bowl, on page 232, also calls for the Mixed Herbs. I wasn't able to find any sunflower sprouts at the store and I didn't have time to sprout my own, so I used spinach instead (which was absolutely yummy). The lemon squeezed on top is a definite must to bring out all the delicious flavors of this recipe. This is a very satisfying, delicious meal and full of nutritional benefits that your body will love you for:)

Beautiful Baby Bok Choy

Mixed Herbs (Page 230)

Shanghai Rice Bowl

Printable Recipe

Serves 2

1/3 cup water

4 baby bok choy, cut in half lengthwise

6 tbsp olive oil (I used less than this)

6 tbsp tamari

3 cups shitake mushrooms, stems removed and halved if large

4 cups cooked brown basmati rice

1/2 cup Tahini Sauce (see recipe below)

2 tsp Mixed Herbs (see recipe below)

2 cups sunflower sprouts

2 tbsp hulled hemp seeds

1 cup cooked or canned chickpeas

2 lemon wedges, for garnish

Put the water in a wok or skillet over high heat. Add the bok choy halves and cover. Steam 5 minutes until bok choy is almost tender. When water evaporates, add 2 tbsp olive oil, 2 tbsp tamari, and the shitake mushrooms. Saute 5 minutes until bok choy and mushrooms are tender. Set aside.
Divide the cooked rice between 2 large rice bowls, and drizzle both with Tahini Sauce, olive oil and 4 tbsp tamari . Sprinkle with Mixed Herbs.
Place the sauteed bok choy and shitake mushrooms on the rice, and to with sunflower sprouts, hemp seeds, and chickpeas.
Garnish with lemon wedges and serve.

Tahini Sauce

Page 231

2 cloves garlic, minced

1/2 cup chopped parsley

1/2 tsp sea salt

2 tbsp lemon juice

2/3 cup filtered water

1/2 cup tahini

In a blender, process the garlic, parsley, salt, and lemon juice until smooth.

Add the water and tahini, and process until smooth. You may need to add a bit more water if your raw tahini is especially thick. Add water a tablespoon at a time until you get a pourable consistency.
Store in a sealed container in the fridge for up to 4 days.

Mixed Herbs

Page 233

Makes 6 tablespoons

1 tbsp dried oregano

1 tbsp dried basil

1 tbsp dried marjoram

1 tbsp dried dill

1 tbsp dried thyme

1 1/2 tsp dried rosemary

1 1/2 tsp dried sage

Combine all ingredients in a bowl. Mix well.

Perfect Brown Rice (The Health Seeker's Kitchen Recipe)

Serves 4

1 cup uncooked brown rice
1 tsp. olive oil
2 cups filtered water
2 fresh basil leaves (Optional)

1. Fix brown rice by cooking in 1 tsp. olive oil until lightly browned. You will hear it start to snap, crackle and pop. Add basil leaves and 2 cups water all at once. Quickly put on lid and bring to boil. Turn down heat to simmer until all water has evaporated (around 40 minutes).

Cauli-Bean Tacos with Homemade Tortillas

2011-10-14T22:59:00.000-07:00

I posted the recipe for these super delicious Cauli-Bean Tacos a year ago, but due to their popularity I wanted to post them again and encourage you to try them for both their delicious taste, as well as the health benefits. Last October I had a big beautiful bunch of cauliflower and wanted to create something new & different with it. Tacos sounded yummy, so Cauli-Bean Tacos were born and they turned out amazing. In one of my cooking/nutrition classes we made these and everyone loved them. First, I started my project by making the cauliflower/black bean taco mixture. Then I created my tortillas. They were so simple and delicious. This recipe makes 8 servings. I added lettuce, tomato, cilantro, hot sauce or salsa, almond jalapeno cheese and a squeeze of lime to garnish. I know everyone in your family will absolutely love these.
     The health benefits of cauliflower are huge!! Even though this white delight looks like a vegetable, you're really eating the flower of the plant, hence the name. Cauliflower is a member of the 'white' family in terms of fruits and vegetables. Included in this group are other natural foods such as bananas, mushrooms, onions, and garlic. Cauliflower contains allicin, which can improve heart health and reduce the risk of strokes, and selenium, a chemical that works well with Vitamin C to strengthen the immune system. Cauliflower can also help to maintain a healthy cholesterol level.
     Folate is also found in cauliflower, which is a B vitamin that is needed for cell growth and replication. For this reason, it is often recommended that women who are pregnant or may become pregnant eat significant amounts of cauliflower in order to help their unborn children develop properly.
     Of course, cauliflower is an excellent source of fiber, which helps to improve colon health and can even help prevent cancer. And, most recently, it has been discovered that cauliflower, as well as other cruciferous vegetables, such as brussel sprouts and cabbage, contain indole-3-carbinol, a substance that can affect the metabolism of estrogen in the body, and prevent breast and other female cancers.

CAULI-BEAN TACOS
Printable Recipe

1 tbsp. olive oil
1 large bunch cauliflower (processed until small ground pieces)
1/2 yellow onion (sliced)
1 Serrano pepper (sliced)
1 1/2 tsp. chili powder
1 1/2 tsp. cumin powder
2 tbsp. tomato ketchup
1/2 tsp. sea salt
1 15 oz. low sodium black beans (drained & processed until smooth)
pepper

Garnish with:
Romaine lettuce, tomatoes, cilantro, lime & Almond Jalapeno Jack Cheese, salsa.

1. Cut up cauliflower and put in food processor until ground into small pieces.
Add cauliflower, onion and pepper to olive oil and cook on medium high for about 5 minutes. Add seasonings and continue to cook on low for a few minutes.

2. Process beans until smooth. Add to cauliflower mixture and salt & pepper to taste. Use 1/4 cup mixture for each tortilla. Garnish with items of your choice.

Homemade Wheat Tortillas
Printable Recipe
8 Servings

1 cup white whole-wheat flour
1/4 tsp. sea salt
1/2 cup lukewarm water

You will also need 2 tsp. Earth Balance Butter (melted) and 1/4 cup additional flour.

1. Mix flour, salt and water together to make a soft dough.
2. Spray ball of dough and surface with olive oil and knead until smooth. You want to have dough a little sticky, but not too sticy.
3. Set the dough aside and cover with a warm damp cloth. Let the dough rest for at least 10 minutes or more.
4. Divide the dough into 8 equal parts.
5. Make smooth balls and press flat. Roll balls in flour and roll out until you have a 6 inch circle. If the dough sticks to the rolling pin or surface, dust very lightly with flour. (use just enough to help you roll out circle~too much flour will make your tortilla dry.
6. Heat griddle while rolling out first two balls.
7. Brush tortilla lightly with Earth Balance Butter on side that will touch griddle.
8. When tortilla starts changing color and start puffing, flip over.
9. Flip again after a few seconds. Take a flat spatula and press lightly on the puffed parts of the tortilla. This will help the tortilla to puff more.
10. Flip again. The tortilla should have light golden-brown spots on both sides. Do not cook very long because it will become hard. You need it to be soft and pliable.
11. Keep tortillas stacked together on and under a cloth to keep from drying out.
12. Tortillas can be kept in container on counter for 2 days or refrigerated for 5-6 days.
13. ENJOY!!

Raw Apple-Raspberry Pie

2011-10-10T00:04:00.000-07:00

This pie smells so good...and tastes fresh and delicious. We made this pie at my last "Healthy Desserts and Treats Class" and everyone loved it.

Raw Apple-Raspberry Pie

Printable Recipe

Process the following ingredients using the 'S' blade on your food processor; then pat in a pie plate:

Crust:
1 cup pecans
2 cup walnuts
¾ cups dates
1/4 teaspoon sea salt
1 teaspoon real vanilla
(Reserve some crust to sprinkle on top of pie)

Fillling:

6 apples (can use Granny Smith or Fuji)
5 dates, pitted
1 tablespoon ground flaxseed
1/4 teaspoon sea salt
1/4 cup raw honey or agave
2 teaspoons cinnamon
1 teaspoon fresh lemon juice
1/2 cup organic raisins
3 cups raspberries (save a few to sprinkle on top of pie)

1.) Peel apples.
2.) Using the “S” blade grind 2 apples, dates, 2 tsp. cinnamon and grind well in food processor. Mix in ground flax seed, salt and honey or agave, lemon juice and cinnamon. Set aside.
3.) Using the 'S' blade, process the remaining 4 apples slightly. Mix with the ground apple-cinnamon mixture.
4.) Put raspberries on top of crust and then apple mixture on top of raspberries. Sprinkle reserved nut crust on top of apple mixture and then sprinkle a few raspberries on top. Refrigerate.

Spicy Roasted Red Pepper & Hummus Sandwich with Portabello

2011-09-26T22:32:00.000-07:00

This is an amazing sandwich that I know you will love. I used a crusty artisan bread and made my own spicy hummus sandwich spread. After spreading on my hummus, I added sliced apples, tomatoes, grilled portabello mushrooms, Mezzetta roasted red peppers, Mezzetta jalapeno stuffed olives, basil leaves & romaine lettuce. Talk about flavor plus in a sandwich!! You could also grill this or put it in your panini maker, just add the lettuce after your sandwich is done cooking. See picture below for this same sandwich panini style. I hope you will give this sandwich a try because I know you and your family with love it.

Spicy Roasted Red Pepper & Hummus Sandwich with Portabello
Serves 2-4
Printable Recipe

4 slices of Artisan Bread
8 tbsp. homemade spicy hummus (see recipe below)
4 apple slices
4 tomato slices
8 sliced pieces of a large portabello mushroom
1 tsp. olive oil
3 tbsp water
½ cup Mezzetta Roasted Red Peppers
8 Mezzetta Jalapeno Stuffed Olives (sliced)
8 medium size pieces of basil
Romaine lettuce leaves

1.) Grill 8 long slices of a large portabello mushroom in 1 tsp. olive oil. Lightly salt and pepper and cook for 2 minutes. Add 3 tbsp of water all at once and continue to cook 2 additional minutes. Remove from heat.

2.) Spread all 4 pieces of artisan bread with 2 tablespoons each of hummus. Slice apples and tomatoes into ¼ inch thick round pieces. To one side of each sandwich add 4 portabello mushroom slices, 2 slices of apple, 2 slices of tomato, ¼ cup roasted red peppers, 4 sliced olives, 4 basil leaves and romaine lettuce. Put the other slice of bread without the vegetables on top to make a finished sandwich.

Spicy Hummus
1 (16 oz.) can low sodium garbanzo beans/chick peas
1/4 cup Mezzetta Roasted Red Peppers
3 tbsp liquid from Mezzetta Roasted Red Peppers jar
3 tbsp water
1 clove fresh garlic
½ tsp maple syrup or agave
¼ tsp ground cumin
¼ tsp ground cayenne pepper
½ tsp paprika
1 tsp dried onion flakes
½ tsp sea salt

Directions:
Put all ingredients in food processor or higher powered blender and blend until smooth. Stop and scrape sides of blender several times.

Spicy Roasted Red Pepper & Hummus Sandwich with Portabello

Raw Watermelon Italian Ice

2011-09-12T18:29:00.000-07:00

This recipe was a yummy find at Foods for Long Life. Joanne's recipe for Raw Vegan Watermelon Italian Ice is fat free, sugar free & gluten free. It makes 8 servings at 34.6 calories each. I have made this recipe twice now and it is absolutely DELICIOUS, not to mention super easy. I made it for my hubby last night and we ate the entire batch. This is a dessert you can feel good about eating and feeding your family. Most adults and children love watermelon and this is a way to switch it up and serve it in an extra delicious way. All you do to make this yummy recipe is to cube 6 cups of watermelon and put in your blender. Add 2 packets of stevia and 1 tsp. grated lemon rind. Blend until smooth. Pour into ice cream maker until frozen (about 15 minutes) and then serve in fun scoops. I use the Cuisinart Ice Cream Maker - which I love and use all the time. You freeze the base of the ice cream maker in the freezer and pull it out when you are ready to use it. You don't need any additional ice or salt to keep it cold!

Okay, this Watermelon Italian Ice is super delicious!!

Click on the Food For Long Life link above to see all the health benefits of watermelon.

Brendan Brazier's 'Thrive Foods' with 200 Plant-Based Recipes for Peak Health- BOOK REVIEW!

2011-09-09T06:00:00.000-07:00

Homestyle Lentil Patties on a Sprouted Wheat Bun (Picture by The Health Seeker's Kitchen)

Chocolate Chip-Maple Maca Ice Cream (Picture by The Health Seeker's Kitchen

I was recently asked to review Brendan Brazier's new book 'Thrive Foods' that is being released this weekend and was very excited for this opportunity. I have read the book cover to cover and made many of the 200 plant-based recipes. I can tell you that these recipes are easy, inexpensive, nutritious, super delicious and I highly recommend it!!! Brendan utilizes the power of superfoods such as maca, chia, hemp, and chlorella, and avoids common allergens, such as wheat, yeast, gluten, soy, dairy, and corn. He has some recipes from celebrated chefs (Tal Ronnen, Chad Sarno, and others) and award-winning restaurants (such as Millennium and Candle 79). I have included 3 of the recipes that I made and the ingredients for the Homestyle Lentil Burgers at the bottom of my post. I have read a lot of books in the past on health and nutrition and created hundreds of recipes, but I actually learned a lot of new things from Brendan's book-which kept me reading word for word.

Brendan Brazier is a former professional Ironman triathlete and the creator of VEGA, an award-winning whole food line. He is recognized as one of the world's foremost authorities on plant-based nutrition.

In Chapter 1 you will learn about health's dependence on nutrition, reducing nutritional stress, nutrition's influence on sleep and about nutrient density in foods. In this chapter,he shows the implications of nutritional stress that results from a diet comprised of nutrient-absent foods and how it can have a profound effect on us as individuals.

Chapter 2 talks about the environmental toll of food production. Heavy demands on the North American food system, genetic modification and widespread pesticide use have become the rule, not the exception. There is a finite amount of each mineral in a given plot of land, the plants grown are limited by what is present in the soil. More plants doesn't mean more nutrition because of this depletion. If our body is not satisfied with the minerals we need-it will urge us to eat more by making us hungry, which in turn makes us gain weight. The Standard American Diet (SAD) is a diet of lots of calories but very few micronutrients, such as minerals. Animal agriculture is an inefficient use of land and therefore depletes the soil of minerals. If nutrient-dense food crops were planted in place of animal feed, a population over twice the size of North America's could be fed on the highest quality of food.

Chapter 3 talks about environmental and health solutions through food. On page 74 Brendan has a section on 'The Nutrient-To-Resource Ratio: What it is and Why it Matters'. This section will really open your eyes and is extremely interesting. It takes into consideration both micronutrient gain and natural resource expenditure in the food production process. It reveals how misguided our resource expenditure is in our failed attempt to nourish the country. For example: Almond's Nutrient-to-CO2e emissions is 1266, while Lentils are 238. Quite a difference!

Chapter 4 talks about eight key components of good nutrition.

1.) Alkaline-Forming Foods

2.) Antioxidants

3.) Calcium

4.) Electrolytes

5.) Essential Fats

6.) Iron

7.) Phytonutrients

8.) Raw Food

In chapter 5 it talks about the Whole Foods to Thrive Pantry Essentials.

Chapter 6 contains the 200 plant-based recipes and concludes with a GUIDE TO NUTRIENTS.

A few of the 200 recipes are:

Shanghai Rice Bowl ] Italian Garden Stir Fry ] Spicy Black Bean Chili ] Black Bean Chili Pizza ] Chocolate Goodness Smoothie ] Cool Coconut Orange Squares ] Banana Nut Bread ] Brendan's signature energy bars] Watermelon Lemon Granita ] Bodacious Berry Cookie Crumble ] Apple-Pear Energy Tartlets ] No-Bake Double Chocolate Chip Maca Cookies ] Nori Chips ] Salt and Vinegar Kale Chips ] Butternut Squash Soup ] Millet Bowl with Greens and Toasted Sunflower Seeds ] Thai Vibe ] Regular, Thick, and Whipped Cashew Cream ] Live Cashew Cheese Base ] Cheesy Broccoli Bowl ] Fresh Pasta Puttanesca ] Spirulina Green Millet ] Garlic Thyme Sweet Potato Oven Fries ] Arame Sesame Brown Rice

Nori Crisps (Picture by The Health Seeker's Kitchen)

You can order 'Thrive Foods' on Amazon. I know you won't be disappointed and you will love creating the recipes like I have. This book is a must have!!!

You can also enter a contest: Thrive with Vega during Emmy Week through Facebook to win a trip for two to Los Angeles to meet Brendan at the Alive! Green Expo Lounge surrounding the 63rd Annual Emmy’s [I know I am entering!]

Brendan has a Facebook fan page that has a wealth of information-including a free download of 3 more of his recipes from Thrive Foods.

You can also follow VEGA [his product] on Facebook as well.
His Vega web-site is full of information, recipes and videos.

Find him on Twitter.

Homestyle Lentil Patties

Printable Recipe

Time: 30 minutes active: 50 minutes total * Makes 4-6 servings

2-3 tbsp coconut oil, for frying

1 cup chopped onions (about 1 medium)

1 carrot, shredded

1 celery stalk, minced

1 1/2 tbsp balsamic vinegar

1 cup cooked red lentils (you need one cup that has already been cooked)

2 tbsp sunflower seeds

1/4 cup sprouted flax powder (or finely ground flaxseeds)

Sea salt and black pepper, to taste

In a medium frying pan, heat 1 tbsp coconut oil over medium-high heat. Add the onions, carrot, and celery, and saute' until the onions are translucent and the vegetables are soft. Mix in the vinegar, remove from heat, and transfer to a large bowl.
To the vegetable mixture, add the remaining ingredients and mix well, mashing the lentils slightly with a fork. Adjust salt as needed. Place in the refrigerator for 20 minutes to allow the flaxseed to help firm the mixture. Hand-shape into 4-6 patties.
Heat a small amount of coconut oil in a large frying pan over low heat. The lower the heat the better, as it will allow the patties to cook longer and get a better crust. Place the patties on the pan carefully, and cook until brown underneath, about 10 minutes. Flip the patties over and repeat on the other side. Serve warm.

I used sprouted wheat buns, sprouts, tomato, onion and pickle for my delicious lentil burger. Click here for cooking lentils.

Non-Dairy Raw Strawberry Banana Ice Cream

2011-08-08T09:08:00.000-07:00

I created this delicious Non-Dairy Strawberry Banana Ice Cream to be packed with extra flavor! This yummy recipe includes cashew cream, dates, juice of 1 orange and 2 lemons, 1 cup sliced bananas and 1 1/2 cups of frozen strawberries. You can feel good about eating this as a delicious dessert, or if you want you can even eat it for breakfast! I used my Cuisinart Ice Cream Freezer, but you can also just put the mixture into a container and freeze, or pour into popsicle molds for the kids. Your family will love this one.

Non-Dairy Raw Strawberry Banana Ice Cream

Printable Recipe

Ingredients:
Cashew cream (recipe below)

14 regular pitted dates (soak in water until soft and reserve 1/4 c. water) If using medjool dates, use less dates.

1/2 cup fresh squeezed orange juice (about 1 very large orange)

1/4 cup fresh squeezed lemon juice (about 2 large lemons)

1 cup sliced bananas (about 2 small)

1 1/2 cups frozen strawberries (keep frozen)

Cashew Cream

1 1/2 cups raw cashews (soak in water for 2-4 hours)

1/2 cup water

Drain soak water and place cashews in blender. Add 1/2 cup water and blend untill smooth.

Directions:

1.) Make cashew cream and leave in blender.

2.) Drain dates reserving 1/4 cup liquid and add both to cashew cream. Blend until smooth.

3.) Add remaining ingredients to blender and blend until smooth.

4.) Put ice cream in Cuisinart ice cream maker. In about 10 minutes ice cream will be ready to eat or put in freezer for an additional hour for a more firm texture.

5.) You can also pour ice cream into a container and freeze until ready.

6.) Enjoy!!

Smoky Tempeh Panini on Sprouted Wheat Bread

2011-07-24T17:58:00.000-07:00

Panini Grills do something so... yummy to your sandwiches. It takes an ordinary sandwich and makes it special! For this recipe I used Sprouted 100% Whole Grain Bread-Ezekiel 4:9 by Food for Life. Different from most breads today, this unique bread is made from freshly sprouted live grains and contains no flour. Sprouting the bread releases all of the vital nutrients stored in whole grains. It not only significantly increases vitamins, but also causes a natural change that allows the protein and carbohydrates to be assimilated by the body more efficiently. I also used some organic smoky fermented tempeh strips "fakin bakin" by Lightlife. ($1.00 off coupon below). The 2 bread slices give you 8 grams of protein, the 1 1/2 pieces of tempeh strips give you 4 grams and the 2 tablespoons of hummus give you 1 for a total of 13 grams of protein. I spread each piece of bread with 1 tablespoon of jalapeno flavored hummus, added 1 1/2 slices of smoked tempeh strips, sliced tomatoes, fresh basil, mushrooms, fresh jalapenos and after grilling added romaine lettuce. YUMMY! The paninis will cook in a matter of minutes, so watch them carefully.

$1.00 of Smoky Tempeh Strips

Smoky Tempeh Panini on Sprouted Wheat Bread

Printable Recipe

2 sandwiches

3 pieces of organic smoky tempeh strips (fakin' Bacon)-cooked & cut into 6 pieces

4 slices Ezekiel 4:9 Sprouted bread

4 tablespoons Smoked Jalapeno & Garlic Hummus or your favorite hummus

8 slices of tomato

6 sliced mushrooms

2" piece of jalapeno sliced

8 medium size pieces of basil

4 romaine leaves sliced

1.) Cook smoky tempeh strips in pan until lightly crispy.

2.) Heat panini grill.

3.) Cut the 3 long pieces of tempeh in half to equal 6 slices. You will use 3 of these slices for each of your sandwiches.

4.) Spread each piece of bread with 1 tablespoon hummus. Add 3 slices of smoky tempeh to one piece of bread, then 4 slices of tomato, followed by mushrooms, jalapeno & basil. Put the other slice of bread on top of vegetables. Repeat with other sandwich.

5.) Place sandwiches in panini grill and cook for just a few minutes on medium high. Watch carefully.

6.) After removing panini add fresh romaine lettuce and cut in half. Serve with a big salad or soup.

Dairy-Free Whipped Topping Berry Dessert

2011-07-22T12:35:00.000-07:00

Oh my goodness.....this is the best tasting whipped topping dessert!!! The deliciousness is all about the whipped up pears, cashews and vanilla. I have been experimenting and looking for a good whipped topping for a long time and was so excited to see this on Julianna Hever (The Plant-Based Dietitian's) blog. Chef AJ created this with Julianna and I decided to give it a try. I am so glad I did, because this is amazing. I have made this for many people and they all loved it, including two cooking/nutrition classes I just taught. I added a little lady bug at the top with some dairy-free mini chocolate chips for some extra cuteness. You have to give this dessert a try. Julianna also just published her book "The Complete Idiot's Guide to Plant-Based Nutrition available on Amazon August 2, 2011.

Dairy-Free Whipped Topping Berry Dessert
Printable Recipe
Serves 4

Ingredients:
8 cups sliced berries
mini vegan chocolate chips

Pear-Cashew Cream
1 (28 oz.) jar of pears in own juice (drained)
1/3 cup raw cashews
1 tablespoon vanilla
1 tsp. xanthum gum

Directions:
1.) Make cashew cream by blending drained pears, cashews, vanilla and xanthum gum in blender until smooth.

2.) Place 2 cups of sliced berries in 4 serving dishes. Cover with cashew/pear cream and sprinkle with mini chocolate chips. Add a lady bug by add 1/2 red grape to skewer, followed by a strawberry (cut small wings out by making thin sliced on each side of strawberry). Finish lady bug by adding some mini chocolate chips for spots. Display on top of cashew/pear Cream.

Vega Community Ride & Wellness Seminar

2011-07-17T11:46:00.000-07:00

On Saturday, July 9th Vega had its First Annual Bike Ride at the base of the beautiful Wasatch Mountains of Utah. Besides being an absolutely gorgeous and sunny day for biking, the bikers were excited about meeting Brendan Brazier. Brendan Brazier is one of only a few professional athletes in the world whose diet is 100 percent plant-based. He’s a professional Ironman triathlete, bestselling author of The Thrive Diet (Penguin, 2007), and the creator of an award-winning line of whole food nutritional products called Vega. He is also a two-time Canadian 50km Ultra Marathon Champion.

Brendan is recognized as one of the world’s foremost authorities on plant-based nutrition. He is a guest lecturer at Cornell University and teaches an eCornell course called The Plant-Based Diet and Elite Athleticism.

It was really exciting meeting Brendan. He is a very humble guy for all that he has accomplished!

I was also able to meet the Vega Representative here in Utah-Tyler Hunt. Tyler did an excellent job overseeing the activity and making sure everyone had what they needed.

Brendan kicked off the bike ride with a Welcome Speech at Whole Foods Market Highland Drive, and the Vega team sampled pre-work out Vega Sport drinks to the participants. The bikers started at the Whole Foods in Cottonwood Heights, Utah.

The group cycled to the Whole Foods Market Sugar House store to power up and meet even more riders in Salt Lake City.

The riders then met for the Wellness Seminar and Book Signing at 12pm, held at the NEW Whole Foods Market Trolley Square store- Salt Lake City. All the participants were given a Vega swag bag, at the end of the ride with samples, a water bottle & Vega T-Shirt!

The seminar was awesome! To learn more about Brendan and a plant-based diet follow his Thrive in 30-30 days to optimum health and vitality. After signing up you will receive a new message in your email every day for 30 days. I have been enjoying reading these messages.

This event was a lot of fun. I was able to hand out samples of the Vega bars, shakes and answer the bikers questions. My mountain bike is in St. George, Utah, so I wasn't able to actually ride with the bikers this time, but they looked like they had a lot of fun:)

Easy Quinoa Lasagna with Pumpkin Seed Pesto

2011-07-08T18:35:00.000-07:00

This yummy lasagna is made with long flat zucchini slices used in the place of noodles, quinoa that has been simmered in a sauce, fresh parsley, fresh basil and a yummy pumpkin seed pesto. You and your family will love this delicious meal packed with flavor! Add a green salad and some crusty Artisan bread for the perfect meal.

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Easy Quinoa Lasagna with Pumpkin Seed Pesto

Printable Recipe

Serves 6

Pumpkin Seed Pesto

1/4 cup raw pumpkin seeds shelled
1 tablespoon nutritional yeast
1 clove garlic
1/4 cup plus 2 tablespoons fresh basil leaves
1/4 cup plus 2 tablespoons fresh parsley leaves
1 tablespoon fresh lemon juice
2 tablespoons olive oil
2 tablespoons no-salt vegetable broth
____________________________________________

1 recipe for pumpkin pesto

4 large zucchini, cut in long flat strips (you will have around 20 slices)

2 cups no-salt vegetable broth

1 cup quinoa

1/2 cup tomato sauce

1/4 yellow onion finely minced

1 tsp. dried oregano

1/4 cup fresh basil leaves, chopped

1/4 cup fresh parsley leaves, chopped

1 25 oz. jar pasta sauce (your favorite)

1/4 cup shredded non-dairy mozzarella style cheese

1.) To make pesto sauce combine the pumpkin seeds, nutritional yeast and garlic in a small processor or blender. Grind well. Add basil, parsley, lemon juice, olive oil and broth. Blend until you have a nice smooth paste.

2.) Preheat oven to 400 degrees F. Slice zucchini into long flat strips and place on paper towel. Lightly salt and cover with another paper towel. Let zucchini sit to release moisture.

3.) Bring vegetable broth, quinoa, tomato sauce, onion, and oregano to a boil in small saucepan. Cover and reduce to simmer for 25 minutes. Remove from heat and stir in basil and parsley.

4.) Spoon 1/3 cup pasta sauce on bottom of a 9 x 13 inch baking dish. Remove zucchini from paper towels and wipe off salt. Lay 7 zucchini slices across top of pasta sauce in baking dish. Spoon half of the quinoa over zucchini. Repeat with another 7 zucchini slices , remaining quinoa, and another 1/3 cup pasta sauce. Top with remaining 6 zucchini slices. Mix remaining 1/3 cup pasta sauce with the pumpkin seed pesto and add to top of zucchini slices. Sprinkle with 1/4 cup non-dairy cheese (if desired)

5.) Place in oven uncovered on cookie sheet and bake for 30 minutes. Edges will be bubbly. Let sit 5 minutes before serving.

We have a winner for "It Must Have Been Something I Ate" Book Giveaway

2011-07-01T16:14:00.000-07:00

Thank you to everyone that entered comments for "It Must Have Been Something I Ate" book giveaway. I loved reading them all. The 50 comments were entered into a computerized random drawing this afternoon and Kaily is the winner:) Congratulations! I know you are going to love this book and the Vega samples. Thank you again to the Vega Team. If you want to purchase this book or try Vega products go to Sequel Naturals.

I hope everyone has a wonderful, healthy and safe 4th of July weekend. Watch for a new yummy recipe coming up next week.

"MUST HAVE BEEN SOMETHNG I ATE" BOOK GIVEAWAY, SAMPLE VEGA PACKETS & RECIPE

2011-06-24T08:07:00.000-07:00

Vega Book Giveaway: Must Have Been Something I Ate, by Peggy Kotsopoulos. Peggy is part of the Vega Team over at Sequel Naturals. She is a Registered Holistic Nutritionist, Health Educator, and Culinary Consultant. (See information at bottom of post for Giveaway instructions). The Giveaway is for Peggy's book, one sample packet of Choc-a-Lot Shake & Go Smoothie and one packet of the Complete Whole Food Health Optimizer in Berry Flavor.

Peggy's topics and tips include:

Learn key nutrients that will have you feeling energized and stress-free
Reveal what could be sabotaging your weight-loss efforts and how to lose the weight for good
Discover how to kick cravings to the curb
Get gorgeous with beautifying foods
Locate the best foods to lift your mood and revamp your sex life
Design PMS-proof cabinets
Plus 25 guilt-free yet indulgent recipes complete with colour photos

I created many of Peggy's recipes and they were all sooo...delicious!! One of my favorites was the I "Heart" Key Lime Pie. This recipe makes 4 (3 3/4 inch tarts). Each tart can be cut in half to actually serve 8 people. I also created Creamy Coconut Kelp Noodles and Chai Tea Latte. They were also very good.

I "Heart" Key Lime Pie

Printable Recipe

Makes 4 (3 3/4" tarts)

Chocolate Macaroon Crust

1 cup pecans
1 cup raisins
1/3 cup unsweetened coconut flakes
3 tbsp cocoa powder
3 tbsp hemp seeds

Add all ingredients into food processor and mix until all ingredients are finely processed and start to stick together. Press mixture firmly into tart molds to form crust. Place in fridge while making the filling.

Key Lime Pie Filling

1 large ripe avocado
Juice of 2 limes
Zest of 1/2 lime
Juice of 1/2 lemon
1 tbsp extra virgin coconut oil
1/3 cup coconut nectar

Place all ingredients in food processor and blend until creamy and smooth. Pour into Chocolate Macaroon pie molds and refrigerate for at least one hour.

I purchased Fat Daddio's 3 3/4 inch removeable bottom mini tart pans and they worked really well.

Creamy Coconut Kelp Noodles (Page 167)

Creamy Coconut Kelp Noodles

Chai Tea Latte (Page 137)

As part of a special promotion for Peggy's new book, I received some fabulous Smoothie Drinks and Complete Whole Food Health Optimizers in all different flavors to try from the Vega group. Some of the flavors are Tropical Tango, Choc-a-Lot, Vanilla Chai, Chocolate, Berry & Natural. See the Vega guiding principles for a raw, whole food, alkaline, plant-based diet. I absolutely loved the Vanilla Chai. As part of the giveaway you will receive 2 of these packets.

The Complete Whole Food Health Optimizers are an excellent source of protein, fiber & antioxidants. They provide 45% recommended daily intake of vitamins & minerals, contain Omega 3 & EFAs, enzymes, probiotics & phytonutrients. Free of common allergens, alkaline-forming, easy to digest and YUMMY!! Sweetened with stevia. Vega was formulated by Brendan Brazier who is one of only a few professional athletes in the world whose diet is 100 percent plant-based. He’s a professional Ironman triathlete, bestselling author of The Thrive Diet (Penguin, 2007), and the creator of an award-winning line of whole food nutritional products called Vega. He is also a two-time Canadian 50km Ultra Marathon Champion.

Each serving of Vega Shake & Go Smoothie includes:

* Two servings of veggies
* 2500 mg Omega-3-6-9
* 11 g compete protein
* Only 100 calories
* 1 billion probiotics cultures
* Alkaline-Forming
* 65% Raw
* Soy Free

HOW TO WIN THIS BOOK

Leave up to 6 different comments under this post for 6 chances to win.

Winner will be chosen at random on Friday, July 1st in the afternoon.

1. Add a comment that you follow my blog. Tell me about yourself, if you have ever used Vega or how a plant-based diet has helped you:)

2. Add a comment that you follow my Twitter

3. Add a comment that you "Like" The Health Seeker's Kitchen Facebook Page

4. Add a comment that you Tweeted this post (Just click on the T below my post) and it will tweet for you.

5. Add a comment that you "Like" Vega Facebook Page.

6. Add a comment that you posted about this giveaway on your blog.

I hope you will be part of this giveaway. Good luck. Please let me know if you have any questions.

Note–The Giveaway is for Peggy's book, one sample packet of Choc-a-Lot Shake & Go Smoothie and one packet of the Complete Whole Food Health Optimizer in Berry Flavor. **********************************************************************************

Savory Quinoa and Vegetable Soup

2011-06-19T23:42:00.000-07:00

I created this delicious soup for our Sunday dinner tonight and it was a big success. I wanted to use quinoa and red potatoes, so I put them together with some additional yummy ingredients and PRESTO.......A BEAUTIFUL SOUP. Serve this with a green salad and some delicious crunchy bread. You will love this.
We usually think of quinoa as a grain, but it is actually the seed of a plant that, as its scientific name Chenopodium quinoa reflects, is related to beets, chard and spinach.

SOME OF THE BENEFITS OF QUINOA:
1. Protein Powerhouse
Proteins are essential to the building and repair of the body’s tissues and to basic functions like growth, digestion and excretion. Quinoa has a higher protein content than wheat, barley or other major grains. One cup of quinoa has 9 grams, which trumps the protein-rich egg (6 grams). Quinoa, which contains all 8 of the essential amino acids, is a complete protein. It has become a favorite dish among vegans and vegetarians, but the pleasures and benefits of it are available to anyone seeking an alternative to meat, eggs and dairy products as a protein source.
2. Dieter’s Dream
Quinoa is a satisfying, low-cholesterol source of complex carbohydrates. Rich in fiber, it’s digested slowly and has a low glycemic index, helping you steer clear of the blood-sugar roller coaster. With its chewy texture, quinoa can be eaten at a leisurely pace. Its heart-healthy polyunsaturated fats will leave you feeling full while providing more nutritional content than breads or cereals made of refined grains. Quinoa can be eaten as a breakfast food to provide long-lasting energy and help you breeze through your morning workout. A meal of vegetables and quinoa, or quinoa and beans, is a dieter’s dream: high in vitamins, minerals and protein, while low in fat and calories.
3. Internal Cleanser/Detox
As a complex carbohydrate, quinoa acts an internal cleanser, easing the progress of food through the digestive tract. Used regularly in your diet, quinoa can help keep you free of constipation and bloating. Unlike more common grains such as wheat, quinoa is gluten-free and can be enjoyed by people with digestive disorders, like celiac disease. This versatile seed can be used in breads, soups or other foods where grains are a primary ingredient, offering a steady source of colon-cleansing fiber. The vitamin B and folate in quinoa also help the liver in its role of eliminating wastes from the body, adding to quinoa’s detoxifying properties.
4. Bone Builder
For vegans, people with lactose intolerance or those who are simply looking for non-dairy sources of this vital mineral, quinoa is a flavorful source of plant-derived calcium. Calcium builds and maintains bones and teeth, helps regulate the contraction of the heart, and facilitates nerve and muscle function. One cup of cooked quinoa contains 30 milligrams of calcium. Quinoa also contains impressive quantities of potassium, magnesium and zinc, minerals that are crucial for heart, nerve and muscle function.
5. Brain Food
A cup of cooked quinoa offers 15 percent of the U.S. Recommended Daily Allowance of iron, which helps to deliver oxygen to the blood, boosting energy and brain power. Quinoa’s vitamin B content can help keep the mind sharp, maintain brain volume and stabilize mood. (5 Health Benefits of Quinoa)

Savory Quinoa and Vegetable Soup
Printable Recipe
Serves 6

1 clove garlic (minced)
1 yellow onion (diced into small pieces)
1 Tbsp. olive oil
3 very large red potatoes (about 14 oz.) (diced into small squares)
2/3 cup quinoa (uncooked)
3 vine ripened tomatoes (diced)
2 carrots (diced into small squares)
1 yellow squash (diced into small pieces)
9 cups unsalted vegetable broth (I used Rapunzel, Vegan)
1/2 tsp. oregano
1/2 tsp. coriander
1/8 - 1/4 tsp. cayenne pepper
2 tsp. sea salt
pepper to taste
1/4 tsp. stevia powder
1 Tbsp. nutritional yeast
1/4 cup fresh parsley (chopped)
4 fresh basil leaves (sliced)

1.) Add olive oil to a large stock pot and add minced garlic & onion. Season by sprinkling some salt and pepper while cooking.

2.) Add quinoa, diced potatoes, carrots, tomatoes, dry seasonings, stevia, salt & pepper. Continue to cook, stirring frequently, Cook for about 5 minutes.

3.) Add vegetable broth and yellow squash. Bring to a boil and then turn to low and simmer for 20 minutes.

4.) Add nutritional yeast and stir well. Turn burner off and add in chopped parsley and basil leaves.

5.) Serve with crusty bread and a green leafy salad. ENJOY!!

Spicy Carrot-Celery Juice

2011-06-17T09:31:00.001-07:00

If you have never juiced before, here is a recipe that does a great job of improving your health and the veggies are really easy to juice. I have an Omega Juicer and I really like several things about it. It is super easy to clean up. With this juicer you can make enough juice to last you for 3 days because it doesn't rip your vegetables at high speed causing fast deterioration of the juice. The slow rpm's of this juicer, at just 80 rpm's, allow the juice to hold its nutritional value longer. Slower machines produce less friction and less heat, preserving enzymes that can be destroyed by heat. Low RPM machines “masticate” or virtually chew the food to squeeze out the juice. High RPM centrifugal juicers spin juice through the air causing exposure of juice to lots of air and thus oxidizing the juice. Low RPM juicers don’t expose the juice to air, reducing oxidation and preserving more of the nutrition in the juice Some juicers spin and shred at 14,000 rpm's-YIKES!! I also like my juicer because I can make soft serve ice cream out of my frozen fruits. You can also make nut butter and homemade pasta.

Juicing the greens with orange carrots makes an interesting color of juice. Matter of fact, if you google what color orange and green make it says a "Poopy" color-LOL. Well, you can decide for yourself what color it turned out to be. If you double up on the carrots it will take on the orange color.

Vegan Spaghetti & Meatballs

2011-06-15T15:29:00.000-07:00

This is such a delicious pasta dish your whole family will love. You will create around twenty-eight meatballs with this recipe. Each person had four, so we had twelve left over. With your left over meatballs you can put them in a sandwich or crumble and use for tacos or just eat them for snacks. They are really tasty!! I used brown rice noodles since they are gluten-free and have extra fiber. I did end up using three slices of whole wheat bread to help hold the mixture together, so this recipe is not gluten-free, but you can make it gluten-free by adding gluten-free bread. This can be a quick and easy meal if you use your favorite pasta sauce. I know you will love this meal!

Vegan Spaghetti & Meatballs

Printable Recipe

Serves 4

1 tsp. olive oil
2 cups yellow onions, chopped (about 1 large)
1 cup Green Chili Polenta
1 Tbsp. fresh chopped parsley
1 cup walnuts, coarsely ground
2 Tbsp. lemon juice
2 Tbsp. nutritional yeast
1 1/4 cups cooked brown rice (1/2 cup uncooked)
1 tsp. sesame seeds (raw or toasted)
2 Tbsp. pasta sauce
3 pieces whole wheat bread (with crust removed)
salt & pepper to taste
1 package gluten-free brown rice noodles (I used Lundberg)
1 jar of your favorite pasta sauce

1.) Saute onions in 1 tsp. olive oil for a few minutes. Add polenta & parsley and continue to cook for another 2 minutes. Turn off heat.
2.) Grind walnuts until fine.
3.) Add walnuts, lemon juice, nutritional yeast, brown rice, sesame seeds, 2 Tbsp. pasta sauce, salt & pepper and mix well.
4.) Crumble in 3 pieces of bread and mix well. Add a little more salt & pepper to taste.
5.) Roll into 28 meatballs and place on cookie sheet that has been lightly oiled.
6.) Turn oven to broil and when ready place cookie sheet with meatballs under broiler. Broil for 8 minutes until nice and brown. Turn off oven and let sheet remain in oven until remainder of meal is completed.
7.) Boil water for noodles. Once water is boiling use entire 10 oz. package and follow instructions on package. When finished drain and rinse noodles well. Place noodles back in pan to warm them.
8.) Heat pasta.
9.) To assemble: Place noodles on four plates and top with four meatballs. Add desired amount of sauce and move meatballs up out of sauce on top of noodles.
10.) Garnish with parsley and serve.