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

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 There are certain flavors that just don’t work.

Decadent Black Bean and Quinoa Brownie Fudge

Like toothpaste and orange juice. Yuck!

Black Bean Quinoa Brownie Fudge (Photo after refrigerating)

But there are some things that go together surprisingly well.

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

Black Bean Quinoa Brownie Fudge

…black beans and quinoa together in a dessert.

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

Decadent Black Bean and Quinoa Brownie Fudge

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

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

Decadent Black Bean and Quinoa Brownie Fudge

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

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

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

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

Decadent Black Bean and Quinoa Brownie Fudge

Decadent Black Bean and Quinoa Brownie Fudge

Serves 12
Vegan, Gluten Free
Printable Recipe

Ingredients

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

Directions

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

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

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

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

Nutrition Facts
12 Servings
Amount Per Serving 

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

Vitamin B-6 0.8 %
Calcium 1.4 %
Copper 4.8 %
Folate 8.1 %
Iron 5.8 %
Magnesium 6.3 %
Manganese 7.4 %
Niacin 0.7 %
Pantothenic Acid 0.6 %
Phosphorus 7.3 %
Riboflavin 8.1 %
Selenium 0.6 %
Thiamin 3.6 %
Zinc 2.2 %

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

This past Tuesday, May 7th, around 3:30 in the afternoon the world was flat – then in a millisecond, with two words, “he’s gone”, I realized the world is round.

The impossible became possible.

Dad in Islamorada

A man I had just seen Monday night, the picture of health, while we watched my daughter take swim lessons, was gone.

My Dad and Daughter at Little Talbot Island

I had been sitting in a meeting at work Tuesday afternoon when a friend told me there had been an emergency. It didn’t register. “Are you kidding?” I looked at my phone and saw four missed calls – one from my mom; in a broken voice she told me there had been an emergency and to come quickly.  My hands were shaking as I pressed the elevator down button and I was already crying. What could it be? I thought maybe the boat fell on my dad, the ultimate fisherman and outdoors-man. I said to myself, shoot he’ll still find a way to fish, even if he doesn’t have his legs.  

Dad

I walked outside and my husband was waiting for me outside which was very odd.  He drove like a maniac to the ER. What could be wrong? As I walked in the room he was quietly lying there.  My dad. But gone.  Gone. I crumpled to the floor.

Earlier in the day he and my mom had met with a financial planner. At 67 he had finally made the decision to retire. Around lunchtime, he rode his bike up to the pool like he does every other day to lift weights and swim laps.  He greeted the staff and began his laps, about 13 minutes in he made the turn at the pool side where the lifeguard was, stopped swimming and went under.  That’s it. The lifeguard noticed immediately and reacted, they got him out in about 20 seconds but it was too late.  Even as I write this it seems surreal.

Impossible. Impossible. Impossible. I still don’t believe it.

As we left the hospital we were in shock. We are still in shock.  There is no WAY.

There is so much to be done it is overwhelming.

Now I think of all the things he will miss – my daughter’s graduation, holidays, travel, camping trips, daily life – and it makes me so, so sad.  My daughter is 4 – will she remember Papa?

Dad

We were told he had coronary heart disease and had a heart attack.  What?! I wrack my brain. Were there any signs? ANY symptoms? I think back. I continually ask myself what if he hadn’t been in that pool. What if I had pushed him even harder to stop eating meat?

There are so many reminders - his art work all over my house, his work boots in the garage – empty. Never to be worn again.  We had to retrieve his belongings from the pool.  His flip flops wrapped neatly in his towel.

Fish Caught in Time

My memories flash back – from both long in the past and even from a few days ago; his raised gardens in Massachusetts, where he grew beans, broccoli and raspberries, weekends at Cape Cod, all the camping trips we have taken, how he would tell me stories at bedtime and now my daughter those same stories, trekking out to the marsh to catch fiddler crabs with my daughter, swimming at blue springs state park, retiring his old flip flops in the desert in Arizona, cooking up dinner on the Big Green Egg and how proud he was on Monday to see his granddaughter swimming under water to grab the colorful rings.

Catching Fiddler Crabs at Skidway Island

 All we can do now is live and put one foot in front of the other and celebrate the life he had.

Me and Dad

And celebrate the time we had with him.

Cooking up Marshmallows

And cherish each and every memory.

Wine Tasting

Daddy – you will be missed. I love you. We love you. And so many others love you.

Mom and Dad

Papa, Granddaughter and Daisy

A whole world opens up. Recipes, cookbooks, classes, TV shows and food blogs.

It can be a bit overwhelming to the point that there are so many recipes you would like to create you ask, what will I create next? How do I choose?

And then someone makes a suggestion that sounds so amazing you just have to make that next.

Thank you Vivian.

Vivian’s Rockin’ Root Veggie Salad

My friend Vivian from KyV farm created this deliciously simple recipe to use up any radishes, root veggies, fresh herbs and any hearty greens that can stand up to hanging out in some marinade.

I officially dubbed it Vivian’s Rockin’ Raw Root Veggie Salad.

Vivian’s Rockin’ Root Veggie Salad

Make this basic marinated salad up once and eat 1000 different variations all week!

Add cooked beans and grains, raw nuts, dried fruit, fresh fruit, roasted tofu….

Stuff tacos with it or eat it as a side!

Vivian’s Rockin’ Root Veggie Salad

Once you try it I think you will agree – it’s an awesome way to eat raw root veggies!

Vivian’s Rockin Raw Root Veggie Salad

 Vivian’s Rockin’ Raw Root Veggie Salad

Vegan, Gluten Free
Printable Recipe
Vegetables from KyV Farm

Ingredients

1 watermelon radish
1 golden beet (or any beet but it will color everything red)
4 large carrots (or about 3 cups)
1 small head red cabbage
1 green onion top
2 small green garlic (or 1 clove fresh garlic)
3 broccoli stems
Handful cilantro
Coarse sea salt and fresh ground pepper, to taste

Dressing
1/4 cup olive oil
3 Tbsp red wine vinegar (or balsamic vinegar)
2 tsp mustard
2 tsp agave (or honey)

Directions

1. Chop all ingredients or place in food processor to chop.

2. Whisk dressing ingredients and pour over salad mixture.

**No nutrition info since serving size may vary widely.

One of the hardest parts was that I looked normal.

Sunny Mila (Chia) Dreamsicle Smoothie

It is not easy to share the details of my life in a public forum like this, in fact I’ve had this post written for a while and continued to put off posting it because I just wasn’t sure I wanted to put it out there, but I’m going to do so in the hopes that I might be able to help someone else.

My life was (and is) seemingly perfect. I have a supporting and loving family, husband and daughter, a wonderful home, a job, I have figured out my passion, I have all my limbs and hey, I live in Florida, how bad can things actually be?

I was suffering from major depression. What made it worse was that I should NOT be depressed, right?  I should have felt only happiness and gratitude.  And I DID, but I also had a cloud that hung over my head and no matter how much I tried to talk myself out of it, read positive books, think positive thoughts, it would still be there.  It was so bad that I would cry almost every day on the way on the drive to work and many days on the way home. When I got to work I would blow my nose, put some cover-up around my eyes, slap on some powder and put my glasses on to cover it up.  I was exhausted all the time, so much so that it felt like physical pain.  I would tell my mom this almost daily. Mom I’m so tired it hurts.

I had an aging (and very noisy) Labrador, Madison, that would wake me at night and afterwards I wouldn’t fall back to sleep which made the exhaustion worse.  One particular weekend stands out in my memory.  Some friends, Matt and Stephanie, came in town and several couples were going out for dinner. My hubby was busy doing something that I can’t recall so I was going to go myself.  I put on a beautiful new dress that had the colors of the ocean, blues and greens, and drove to my friend Justine’s house 45 minutes away from mine to see them.  Everyone was chatting and gathering their things to head to dinner. I tried to put on my game face but I was so worn down that I was wrestling with myself.  Just suck it up and go, you’ll be fine. And the next thought, I’m so tired it hurts. I just want to sit at home and wallow. The exhaustion won. I said I’m so sorry, I can’t do it. I have to go home. I’m exhausted.   I envisioned everyone mentally rolling their eyes at me.  Of course they weren’t, but I was so embarrassed. I’m still embarrassed about that day and sad that I missed seeing Matt and Steph. I was too young to be that tired. Anyone is too young to be that tired.

That memory always fades into another; my husband and I were staying in St Augustine to celebrate the “February Birthdays” with about five other couples, and I was so worried about even making it to dinner, never mind out afterwards for drinks and music.  I was so tired that I wanted to forgo dinner at the Floridian and just stay in my hotel room at the Edgewater by myself. I drank two red energy drinks and one and a half of those little energy bottles and was still exhausted.  I was so embarrassed that I would resort to drinking such chemicals when I have a food blog about eating a healthy, plant based diet.

Sunny Mila (Chia) Dreamsicle Smoothie

I was on the highest dosage of Bupropion I could be on and I had tried many of the other antidepressants. Nothing seemed to work.  My poor mom is a saint for listening to me through all the crying.

On a particularly dark day I said enough was enough and called my physician to see if she would increase my dosage again. I told her I just want to be a zombie. Get through the day. Go home.  I don’t want to feel this weight any more.  She said no. You are on the highest dosage.  It can not be increased any more, Dawn.  I cried about that.

My hair was falling out so I fired my hair dresser thinking that he had over-processed my hair.

Then one day I got an email from my mom’s neurology nurse practitioner, Megan.  (My mom has Multiple Sclerosis.) Megan, asked me if I would do a talk on food, nutrition, recipes and my CSA (KyV Farm) for her MS group she runs and I told her of course, I would love to.  She said my mom had been telling her about my food blog and she got very excited because she is vegetarian.

Things would come up and I didn’t get around to it, but we continued to talk and become friends. She became a regular follower of my blog and we would occasionally discuss recipes offline.

A while later I did a few posts about flax and chia seed.  Once again she contacted me and said she saw I was eating chia seeds. I said yes, and told her how I was eating lots of organic chia and freshly ground flax daily.  She asked if I had tried Mila, a raw seed blend.  I said no and asked if it is organically grown and non GMO.  She said yes to organic and no to GMO. She said I’d be happy to share some with you.  I said as long as it’s one ingredient and is a whole, raw food, send it on over. I’d try it.

A few days later I got a large bag of seeds. Being the health nut that I am I cracked it open and began eating it.  About three weeks into it I noticed better digestion, more energy and I was falling back to sleep after Madison woke me up at night. Hmm…well that was nice.  The seeds I was eating before hadn’t had the same effects.  I started getting low and asked her for more.  About three months into eating it I noticed something about my depression. Not that I wasn’t getting upset, but that I wasn’t crying all the time. I seemed to be able to get over the hump easier.

Eager to get off any pharmaceuticals, I decided to cut out one day a week of taking them, after a week or two I cut out two days. And so on and so forth.

After a few months I was completely off pharmaceutical antidepressants, and for some reason I didn’t put two and two together.  But I finally thought about it and the ONLY thing I had changed was this food.

I did some research.  I found many studies about high amounts of Omega 3’s helping the symptoms of depression.  The blend I was eating has 3000mg per serving, I know other brands do as well, but for some reason the organic kind I was eating before didn’t touch the depression.

The fact that I had no idea this was one of the “side effects” of eating this whole, raw food until after I was off the meds was what really moved me.

My hair started growing back in.  I didn’t realize that many people experience hair loss on high dosages of antidepressants, so now that I was off them, my hair started growing back.  Now, over a year later, I don’t even take one medication, my weight is lower and I have more energy. I can’t remember the last time I drank a disgusting red energy drink or took those little energy bottles.  I have a cup or two of coffee in the morning because I enjoy it, and that’s all I need. I get up between 4:15 and 4:40 am and typically get to bed around 9 or 10 pm.

I’m so thankful that Megan sent me that purple bag of seeds that was so different than everything I had tried before that I think of her daily with gratitude.

The best part is that the three ton weight is gone.  And I’m happy to say I finally did do that talk for the MS group and had a great time.

This is my story. I’m not embellishing or exaggerating.  I still absolutely do get upset about things but am able to deal with them a bit better and find my moods much more even.  I did join the business with Megan in order to share information about my story and the food that helped me so much and I’m so proud to represent it.  I tell people about it like a good movie or good restaurant. If they want to try some, great and if not, that is fine too.  I am NOT by any means saying that what I found will cure anything whatsoever, and I’m NOT giving any advice on how to get off antidepressants, all I know is my own experience and how it helped me. Everyone’s bodies are different and react differently to foods.  Please also notice that I said it took THREE months. If I had been expecting the effects of this food I probably would have gotten impatient. Because I didn’t know this was a benefit of this food, it was like an added bonus. And what a bonus!

All I ask is that you treat yourself with love and consider the side effects of taking any sort of pharmaceutical BEFORE you start.  Your doctor will most likely NOT try to treat any ailment through food and nutrition before going to pharmaceuticals.  There are a very few like Megan and if you have found one, hold on to them like gold.

I have no idea what other ailments my body was suffering from those high dosages of antidepressants, not to mention the energy drinks but I am so thankful, every day, that I found this food.

If you have questions about my experience please contact me at chefdawn (at) hotmail.com.

“If you’re concerned about your health, you should probably avoid products that make health claims. Why? Because a health claim on a food product is a strong indication it’s not really food, and food is what you want to eat.”
― Michael Pollan, In Defense of Food: An Eater’s Manifesto

Sunny Mila (Chia) Dreamsicle Smoothie

Sunny Mila Dreamsicle Smoothie

Serves 1
Vegan, Gluten Free
Printable Recipe

Ingredients

1 cup vanilla almond milk
2 mandarin oranges, peeled and sectioned
1/2 frozen banana, chopped
1 scoop (2 Tbsp) Mila
**If using unsweet vanilla almond milk, you can add a bit of agave, honey or sweetener of choice

Directions

1. Blend everything together and enjoy!

“While it is true that many people simply can’t afford to pay more for food, either in money or time or both, many more of us can. After all, just in the last decade or two we’ve somehow found the time in the day to spend several hours on the internet and the money in the budget not only to pay for broadband service, but to cover a second phone bill and a new monthly bill for television, formerly free. For the majority of Americans, spending more for better food is less a matter of ability than priority. p.187”

― Michael Pollan, In Defense of Food: An Eater’s Manifesto

Nutrition Facts
1 Serving
Amount Per Serving 

Calories 252.4
Total Fat 6.8 g
Saturated Fat 0.1 g
Polyunsaturated Fat 3.1 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 184.5 mg
Potassium 460.0 mg
Total Carbohydrate 43.9 g
Dietary Fiber 11.2 g
Sugars 28.2 g
Protein 6.5 g

Vitamin A 10.8 %
Vitamin B-6 14.6 %
Vitamin C 7.7 %
Vitamin D 25.0 %
Vitamin E 50.7 %
Calcium 53.3 %
Copper 4.6 %
Folate 2.4 %
Iron 10.9 %
Magnesium 7.7 %
Manganese 20.9 %
Niacin 1.4 %
Pantothenic Acid 1.3 %
Phosphorus 14.0 %
Riboflavin 5.0 %
Selenium 0.8 %
Thiamin 1.5 %
Zinc 0.6 %

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

“Eat food. Not too much. Mostly plants.” ― Michael Pollan, In Defense of Food: An Eater’s Manifesto

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

“Many people know that animals around the world are treated badly, yet they turn their minds away.” - Ruby Roth, Vegan is Love

So I say…..open your mind to what is going on in factory farms. 

“I would NEVER.”  Some people say.
Never give up meat. Give up dairy. Eat tofu.

I do believe I heard that out of my husband’s mouth.

(But curiosity got the best of him.)

It looks like chicken.

“Hey! It’s pretty good!”

Score.

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

How did I manage to do this and WHY?

Let’s start with the why.

For the same reason I would pre-prep and pre-make dishes for my CSA….so folks would at least try it.  Even ONE meat and dairy free meal helps your body, the environment and, of course, the animals that were not eaten.

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

The HOW.

Tips on how to make tofu look like chicken.

Step 1: Press well.  Do this the day before you are going to eat it or at least a few hours in advance.  I LOVE my tofu xpress, or you can simply wrap the tofu in thick paper towels and a kitchen towel, place it between two plates and weight down the top plate with a very heavy book and/or soup cans.  If you are pressing it overnight, place in the fridge; if not, it is fine to leave on the counter.

Step 2: Cut around the entire tofu to remove any flat planes and edges – think chicken breast. Save all the little shreds to season and throw on a salad.

Step 3: Now cut the tofu into similarly sized but asymmetrical pieces.

Step 4: Run your knife along the flat planes making small downward cuts to shred the edges a bit and then throw the tofu in the marinade.  See the below video and I promise to get a better one soon! Stay tuned…..

(All these steps will also help the marinade seep in a bit better.)

Ever wondered how to disguise tofu? This very humorous, last minute (and shaky) video shows you how. 
Warning: The videographer was my 4 year old.

 Now that all the nuts and bolts are out of the way, let’s get down to the food.

The weather is getting warmer and people are ready to start grilling!  There is nothing like a nice crisp char on some veggies and a mouth-watering, marinated protein-of-choice (tempeh would be great too) - perfect with cool salsa and creamy avocado.  This whole concoction, nestled in a bed of aromatic-nutty cilantro and sunflower seed pesto, is a perfect medley of flavor, texture and temperature.

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto 

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sun Flower Seed Pesto  

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Grilled Adobo Tofu and Veggies

 Grilled Adobo Tofu and Veggies

Serves 6
Vegan, Gluten Free
Printable Recipe
Tip: Press the tofu overnight and then marinate during the day.

Ingredients

1 block organic, extra firm tofu, pressed 1 hour to overnight
2 Tbsp + 2 tsp adobo seasoning
1 Tbsp + 2 tsp olive oil
2 fresh zucchini, sliced
1 onion, quartered and cut into chunks
5oz button mushrooms

Adobo Seasoning Recipe
Notes: You will definitely have left over.
This step can be skipped by purchasing pre-mixed adobo seasoning.
2 tsp each; garlic powder, black pepper, onion powder, cumin, dried oregano
1 tsp chili powder
1 Tbsp paprika
2 Tbsp salt

Directions

1. Mix 2 Tbsp adobo seasoning and 1 Tbsp olive oil in a large bowl; cut tofu into chunks (see tip on how to make tofu look like chicken) and add to bowl; toss to coat and set aside for at least an hour or the day.

2. Preheat grill to medium high; season the vegetables with remaining 2 tsp adobo seasoning and 2 tsp olive oil; toss to coat.

3. Thread veggies and tofu onto skewers in an alternating pattern; spray with organic, non-stick spray.

4. Grill until nice char marks appear and vegetables are soft but not mushy; 5-10 minutes on one side and 5 or so minutes on the next.

Full Nutrition Info

Fresh Citrus Salsa

Fresh Citrus Salsa

Serves 6
Vegan, Gluten Free
Printable Recipe

Ingredients

2 tomatoes, chopped
1 navel orange, peeled and chopped
1/4 red onion, chopped
Juice 1 lime
1 avocado, seeded and chopped
1/4 cup cilantro, chopped
Dash coarse sea salt

Directions

1. Mix all ingredients in a medium bowl.

Full Nutrition Info

Cilantro Sunflower Seed Pesto

Cilantro Sunflower Seed Pesto

Serves 6
Vegan, Gluten Free
Printable Recipe

Ingredients

1 cup fresh cilantro
1 Tbsp chopped onion
2 Tbsp olive oil
1/2 cup roasted sunflower seeds
1/8 – 1/4 tsp coarse sea salt (depending on taste)
1/4 cup water

Directions

1. Mix all ingredients in Magic Bullet or blender.

!Full Nutrition Info

Enjoy this grilled Adobo Tofu and Veggies

Sloppy Joe with Tempeh and Black Beans

 ”UM….because they haven’t heard of one?”

 ”No! Because people want convenience!”

Dang. I missed that one.

Francisco likes to quiz me on farm trivia. I had already correctly answered the last question of, “What is the first thing you do when you start a business?”  The answer is to tell people about it – market, start a facebook page, get a website.  I was very proud of myself for answering that one correctly.

Sloppy Joe with Tempeh and Black Beans

Hmm….that is true. People want and need convenience nowadays. I know I do. Working full time, blogging, running a business and writing recipes for Native Sun and KyV on top of making sure I spend time with my family means I’m a super busy person.  I wish I could make everything from absolute raw and basic ingredients and spend my time writing witty repartee and creating unique and creative photos but hey, I’m happy with what I can do at this point and I give myself a break with having to do semi-homemade recipes.  The one thing I refuse to skimp on  is the veggies. I want fresh, local and organic and I want to know my farmer.

Sloppy Joe with Tempeh and Black Beans

Do you agree that the reason most people don’t join a CSA is because of the convenience factor? 

I’d love to hear from you, my readers!

What would make you want to join a CSA?

What if the veggies were already prepped and ready to eat?
How much more would you pay for that convenience? 
What if a bunch of organic kale was $3, would you pay $4 to have it washed and prepped?

What if you could buy the veggies from the farm in a “salad kit” like from your grocery so you only had to throw on the dressing?  I would probably pay $6 for the entire head of kale and extra veggies thrown in, all prepped and ready to go.

How about ready-made meals?

How awesome would it be to have some vegetarian/vegan options made with organic farm vegetables!  Would you pay $20 for a family of four?

Sloppy Joe with Tempeh and Black Beans

There are so many things I love about my CSA that I just got used to making the trip every other week to visit the farm to pick up my veggies and began enjoying the prep work but some pre-made items WOULD be fabulous for those nights I really don’t have the time. Last night, for instance……I didn’t get home until 7:15.  Thank goodness I had grabbed a gorgeous garlic bread from the farm (pictured in these photos) and already had some of their tender lettuce and Vidalia Valley vinaigrette on hand. 

Sloppy Joe with Tempeh and Black Beans

 A recent post on My New Roots about a tempeh sandwich popped into my head.  I decided to do a quick, kid-friendly version of Sarah’s recipe….Sloppy Joes!  I found a basic Sloppy Joe recipe on All Recipes, added a bit of love to that, and voila! It was DELICIOUS!  A little spicy, a little sweet, nice and rich from the tomatoes.  I got a good bit of char on tempeh and when paired with that toasted bread…. divine.

Swoon.

Sloppy Joes with Tempeh and Black Beans

 Sloppy Joes with Tempeh and Black Beans

Inspired by My New Roots and All Recipes
Serves 4
Vegan, Gluten Free Option
Printable Recipe

Ingredients

1 Tbsp olive oil, divided
1/2 onion, chopped, KyV Farm
1 14.5oz can fire roasted, diced tomatoes
1/3 cup organic ketchup
2 tsp mustard
2 tsp each onion powder and garlic powder
1/4 tsp salt
3 tsp agave (or brown sugar if you have it)
3 dashes hot sauce (I used Cholula)
1 tsp cider vinegar
1 8oz (226 grams) pkg tempeh (Lightlife)
1/2 cup cooked black beans
8 slices fresh garlic bread, KyV Farm (For gluten free I like Pamela’s GF  Bread Mix – herb option)

Directions

1. Heat 1/2 tbsp olive oil in a large skillet over medium high heat; add onion and cook until translucent, about 3 minutes; reduce heat and add tomatoes; stir well and simmer, about 3 minutes.  Meanwhile in a medium bowl mix ketchup, mustard, onion and garlic powder, agave, salt, hot sauce and cider vinegar; stir well and add to skillet with onions and tomatoes; cook down about 3 minutes; spoon mixture back into bowl.

2. Heat 1/2 tbsp olive oil in same skillet over medium high heat; break up tempeh well and add to heated skillet; let brown on first side, about 5 minutes (or until browned), stir and add black beans; cook an additional 3 minutes. Stir in sauce mixture; add up to 1/2 cup water as needed to loosen mixture.

Nutrition Facts (without bread)
4 Servings
Amount Per Serving 

Calories 226.3
Total Fat 9.7 g
Saturated Fat 1.8 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 4.3 g
Cholesterol 0.0 mg
Sodium 521.0 mg
Potassium 476.6 mg
Total Carbohydrate 22.2 g
Dietary Fiber 3.0 g
Sugars 8.2 g
Protein 13.5 g

Vitamin A 7.6 %
Vitamin B-12 0.8 %
Vitamin B-6 9.9 %
Vitamin C 17.4 %
Vitamin D 0.0 %
Vitamin E 2.5 %
Calcium 8.9 %
Copper 21.2 %
Folate 13.0 %
Iron 11.9 %
Magnesium 16.5 %
Manganese 44.2 %
Niacin 8.3 %
Pantothenic Acid 2.5 %
Phosphorus 19.7 %
Riboflavin 13.1 %
Selenium 2.3 %
Thiamin 7.7 %
Zinc 6.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Enjoy my Quick and Easy Sloppy Joes with Tempeh and Black Beans!

Roasted Cabbage

 There is one vegetable that always stumps me. I ask people what they do with it and they almost always say make slaw.

 A few times I went ahead and made it – usually an Asian version with the gigantic napa cabbage from my organic CSA Farm Share, KyV farm, and ended up with about 30 cups of slaw that I had to eat myself since my family isn’t a fan.

I still am “slaw’d out” from the experience.

This time I did my homework. I checked google, Pinterest, Foodgawker, Finding Vegan and other bloggers for inspiration but nothing was hitting me.

Roasted Cabbage with Sun Dried Tomato

What’s a girl to do with a HUGE head of cabbage and no inspiration?  Get back to basics. That seems to be what I do best.  Garlic, onions, and kicky sun dried tomatoes. Isn’t everything better with sun dried tomato?

Cabbage is such a versatile vegetable – it can be roasted, grilled, eaten raw or steamed.  Steaming, according to one of my favorite resources, Worlds Healthiest Foods, is the best way to eat it – unlocking it’s cholesterol lowering benefits – but roasting is still good (and sure tastes good.) Cabbage is also a powerful cancer fighter and as an added bonus there is lots of Vitamins K and C.

Need more reasons to eat cabbage? If you try it with caramelized onions it’s a great flavor sub for roasted potatoes and onions with a much lower carb count.  The cabbage cooks down and gives a nice sweet flavor that goes nicely with caramelized onions and the roasted tofu.  The benefit of the tofu is the added calcium and high plant based protein content but feel free to sub any protein you like here – when cubed, it should be sufficiently cooked in the same time frame as the pressed tofu.

Roasted Cabbage with Sun Dried Tomatoes

 Roasted Cabbage with Caramelized Onions and Sun Dried Tomatoes

Serves 4
Vegan, Gluten Free
Printable Recipe
**Cabbage from KyV Farm

Ingredients

1/2 Tbsp oil of choice
1 block organic tofu extra firm, pressed
1/2 head cabbage, rough chopped**
1 onion, rough chopped
3 cloves garlic, chopped
1 tsp garlic powder
1 tsp onion powder
1/4 - 1/3 tsp coarse sea salt
Fresh ground pepper
1/2 cup chopped sun dried tomatoes, packed in oil

Directions

1. Preheat oven to 350F.  Spray two baking sheets with non-stick spray so that all the veggies and tofu can be evenly laid out and spaced. Mix all ingredients except tomatoes in a large bowl and toss to coat evenly. Spread over two pans; place in oven for 40 minutes or until onions are caramelized and tofu toasted.

2. Taste cabbage mixture and re-season as needed. Divide onto four plates and top each with 2 Tbsp sun dried tomatoes.

Nutrition Facts
4 Servings
Amount Per Serving 

Calories 198.5
Total Fat 9.4 g
Saturated Fat 1.3 g
Polyunsaturated Fat 4.4 g
Monounsaturated Fat 2.9 g
Cholesterol 0.0 mg
Sodium 327.9 mg
Potassium 831.3 mg
Total Carbohydrate 18.5 g
Dietary Fiber 5.5 g
Sugars 3.5 g
Protein 15.7 g

Vitamin A 5.6 %
Vitamin B-6 15.4 %
Vitamin C 93.5 %
Vitamin E 2.0 %
Calcium 21.0 %
Copper 18.2 %
Folate 26.9 %
Iron 20.1 %
Magnesium 30.4 %
Manganese 76.6 %
Niacin 7.6 %
Pantothenic Acid 4.7 %
Phosphorus 26.1 %
Riboflavin 9.0 %
Selenium 21.8 %
Thiamin 12.6 %
Zinc 12.0 %

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

There was a certain time during our camping trip last week that I took my life into my own hands. I was in a stare down with a tired and hungry 4 year old after a day of sun and fun with no nap. I needed to whip up something fast and healthy because I had already busted her hiding under a pillow with marshmallows stuffed in her cheeks like a chipmunk with a third waiting to follow.  Needless to say she was not thrilled when I grabbed the lone remaining marshmallow.

I quickly set some water on to boil and pulled some brown rice noodles, nutritional yeast (nooch) and a jar of quality pasta sauce in the cupboard of my little teardrop shaped trailer and some kale from the mini fridge.  (What, that’s not normal camping fare?) With those ingredients I made a semi-homemade cheesy kale tomato sauce with a vegan twist by stirring in some nutritional yeast as I heated the sauce and then simmering some finely chopped kale right in the sauce to wilt it down nicely. Voila – it looked like normal pasta sauce but had lots of protein, vitamins and minerals.  Once I got home I simply had to create it from scratch. It was super simple to do and would be great over salad, tofu and tempeh, poured over baked dishes or anywhere sauce is used.  It’s rich and hearty and has a great balance of acidity, sweet and savory flavors.  After trying the sauce, my daughter ate at least a full cup of the made- from-scratch version.  I’d much rather see her cheeks fully of healthy sauce than marshmallows!

Kale and Nutritional Yeast

What is nutritional yeast? Find out here. And why all the kale? Kale is that powerful and vibrantly green plant that packs a huge nutrient punch. It is one of the sources of plant based calcium that is super absorbable and alkalizing. It also helps to lower cholesterol, fights inflammation and oxidative stress and has tons of vitamin K, A and C.

Quinoa Bowl and Fresh Pesto

The idea for the quinoa power bowl came from a breakfast dish I had recently at a local restaurant.  Their quinoa and kale is typically served with tomatoes, a creamy pesto, chicken and feta so I had to do lots of “leave this off please“.  I loved the idea, but there were way too many animal based foods in it.  I decided to nix the chicken, feta and creamy pesto and create a virgin olive oil based pesto with fresh garlic, kale and some of the Cheesy Kale Tomato sauce.  Wowza!  The fresh pesto really makes this dish pop. There is nothing like aromatic basil and garlic with a touch of salt; what a versatile recipe.  Here are some ideas of how to use pesto; use it as a spread for sandwiches, stir into soups, use it on pasta, top any vegetable or salad, make hummus or potato salad!

Time Crunched?

If you don’t have time to make the sauce from scratch but want to try your hand at the quinoa power bowl, simply do what I did the first time – purchase your favorite store bought brand, heat and stir in 2 cups kale and 1/4 cup nutritional yeast.  No time even for that? Open a can of fire roasted tomatoes, drain and use in place of tomato sauce on the Quinoa Bowl.

Another time saving tip.

There are many delicious store bought versions of pesto.  Simply purchase one and add a tbsp to each plate.

Have some extra time to make all three?  Here is a handy grocery list.

Cheesy Kale Tomato Sauce

Cheesy Kale Tomato Sauce (Vegan)

Basic sauce recipe by Giada De Laurentiis
Makes about 5 cups
Vegan, Gluten Free
Printable Recipe

Ingredients 

1/4 cup extra-virgin olive oil
1 small onion, chopped
2 cloves garlic, chopped
1 carrot, chopped
1 dried bay leave, crushed
4 fresh basil leaves, finely chopped
3 (14.5 oz) cans fire roasted diced tomatoes
3/4 tsp sea salt and some freshly ground black pepper
1 Tbsp agave
2 cups finely chopped kale
1/4 cup nutritional yeast

Directions

1. Heat 1/4 cup olive oil in a Dutch oven or large stock pot.  Add onion, saute until translucent, about two minutes; add garlic, saute n additional minute.  Add carrot and saute about 5 minutes. Add bay, basil, tomatoes, salt and pepper and simmer covered on low heat for 30 minutes.

2. Using an immersion blender, blend the sauce until semi-smooth or to desired texture.  Alternatively; process the sauce in a food processor until smooth; stir in agave.

3. Add kale and simmer an additional 20 minutes.

4. Stir in nutritional yeast; and taste to check seasoning.

**If not using all the sauce, allow it to cool completely and pour 1 to 2 cup portions into freezer plastic bags. This will freeze up to 6 months.

Kale Basil Pesto

Kale Basil Pesto

Makes about 1/2 cup
Serves 4
Vegan, Gluten Free
Printable Recipe
 

Ingredients

1/2 cup chopped kale
Handful fresh basil
3 cloves fresh garlic
2 Tbsp oil
1/4 tsp salt
1/4 cup pine nuts
1/4 cup vegetable broth

Directions

1. Blend all ingredients in a magic bullet or blender.

Quinoa Power Bowl

Quinoa Power Bowl with Tomato Sauce, Kale and Basil Pesto

Inspired by First Watch
Serves 4 (plus extra quinoa for another use)
Vegan, Gluten Free
Printable Recipe

Ingredients

2 Tbsp olive oil, divided
1 cup dry quinoa
1/2 onion, chopped
4 cloves garlic, chopped, divided
2 cups vegetable broth
1/2 tsp sea salt, divided
4 cups chopped kale
2 cups Cheesy Kale Tomato Sauce (or sub store bought tomato sauce of choice)
1/2 cup Kale Basil Pesto (or sub store bought pesto of choice)

Directions

1. Rinse the quinoa in a fine mesh strainer; heat 1 tbsp olive oil in a medium stock pan; add quinoa, onion and 2 cloves garlic to heated oil; toast by stirring about 3 minutes; add 1/4 tsp salt and vegetable broth; cover and simmer 15 minutes.  Remove from heat, covered and let sit 5 minutes. (Makes 4 cups. Reserve 2 cups for recipe and set aside 2 cups for another use.)

2. Heat second Tbsp olive oil in pot originally used for quinoa; add kale and 1/4 sea salt and second 2 cloves garlic.  Saute until wilted; about 5 minutes.

3. Place 1/2 cup quinoa, 1/4 kale mixture; 1/2 cup tomato sauce and 1 Tbsp pesto on each of four plates. Enjoy the fruits of your labor!

**I have been making quesadillas with my leftover quinoa – delicious!

Nutrition Information
___________________

Cheesy Kale Tomato Sauce (Vegan)

Kale Basil Pesto

Quinoa Power Bowl with Tomato Sauce, Kale and Basil Pesto (For the quinoa and kale only.) 
Kale 3 Ways – Cheesy Kale Tomato Sauce, Kale Basil Pesto and Quinoa Power Bowl

John Pennekamp state park has lots to do for families – several beaches, a boat ramp, snorkeling, glass bottom boat, aquarium and walking trails. Definitely bring the bikes and beware that if you are tenting it the ground is mostly rock, so be sure to bring some strong L-shaped aluminum tent stakes.  We had quite a time setting up the PahaQue tent but it was so worth it to have the extra room.

Also note that these are not very private sites and there are no fire pit rings in the sites. If you want to have a fire at night you must bring your own fire pit or otherwise you can light some wood in the raised grills at each site. Sundowners is a great restaurant in Key Largo but our favorite restaurants are in Islamorada which is about a 25 to 30 minute drive. We love Lorelei for the fun and low key atmosphere and Morada Bay as a nice dinner – we had my mom’s birthday dinner there.

Cheers!
Dawn

John Pennekamp State Park, Key Largo

John Pennekamp State Park, Key Largo

Sundowners, Key Largo

Mom and Dad at Sundowners, Key Largo

Tarpon at Sundowners, Key Largo

Feeding the pelicans at Sundowners, Key Largo

Sundowners, Key Largo

Feeding the Pelicans at Sundowners, Key Largo

Tired baby at Sundowners, Key Largo

Vegan Mushroom Skewers and Rosemary Potatoes, Sundowners, Key Largo

Sundowners, Key Largo

Family at Sundowners, Key Largo

A beautiful wedding at Lorelei, Islamorada

Our daughter and Justine and Kerry’s son at Lorelei, Islamorada

Justine and Me at Lorelei, Islamorada

Lorelei, Islamorada

Morada Bay, Islamorada

Justine’s hubby Kerry and and my hubby Chris at Morada Bay, Islamorada

Morada Bay, Islamorada

Morada Bay, Islamorada

Morada Bay, Islamorada

Dad at Morada Bay, Islamorada

Theater of the Sea, Islamorada

Theater of the Sea, Islamorada

Beach outside Outdoor World, Islamorada

Beach outside Outdoor World, Islamorada

Beach outside Outdoor World, Islamorada

Beach outside Outdoor World, Islamorada