WHAT? to eat

Carrot, Avocado, Sprout Salad

Quick, easy and tasty!

Serves 4

Can be made a few hours ahead without avocado; keep covered in fridge.

Ingredients



2.5 cups bean sprouts

2 medium carrots, grated

1 TBSP sunflower seed kernels, roasted

2 TBSP fresh parsley, chopped

1 avocado, sliced

Dressing

2 TBSP olive oil

2 TBSP lemon juice

1 TBSP honey

1 clove garlic, crushed

Directions

Combine all ingredients, except avocado and dressing, in medium bowl.

Whisk dressing ingredients well and place in a pourable container

Top salad with avocado

Mediterranean Crunch Salad
A colourful salad packed with protein and flavor!

Serves 4

Needs to be chilled for an hour

Ingredients

1 can chickpeas, rinsed and drained, or 1/2 cup dried

1 cucumber, chopped

1 cup small broccoli florets

1.5 cups grape tomatoes, halved

1 cup kale, stems removed and finely sliced

1/2 cup red onion, chopped

1 garlic clove, minced

1 TBSP fresh parsley, chopped

1 tsp fresh thyme, chopped or 1/2 tsp dried

3 TBSP red wine vinegar (mix 1 part red cooking wine with 3 parts white vinegar)

1/2 cup roasted pecans or walnuts (optional)

Directions

Cook dried chickpeas.

Mix all ingredients in bowl and chill for minimum of 1 hour.

If desired, top with roasted pecans or walnuts.

Swiss Salad
Simple yet scrumptious!

Ingredients

Romaine lettuce, torn/cut in 1" squares

3 plum tomatoes, cubed

1 medium cucumber, cubed

1 small bunch of green onions, sliced

1 avocado, cubed

Swiss or cheddar cheese, cubed

Dressing

4 TBSP Balsamic vinegar

4 TBSP Extra Virgin Olive Oil

2 TBSP yellow mustard

2 TBSP Italian herbs

1 garlic clove, minced 

1/2 tsp cayenne pepper 

salt and pepper to taste 

Directions

Mix all salad ingredients, except avocado

Whisk together all dressing ingredients, taste and season accordingly and place in pourable container

Top salad with avocado

 

Baked Rhubarb Baby Bok Choy Salad

Salad ingredients: (serves 4)

8 Baby Bok Choy, rinsed and dried then thinly sliced (including leafy greens)
½ cup shredded carrot (about 2 medium carrots)

4 stalks rhubarb, sliced 

2 tablespoons coconut sugar or sweetener of choice
1 tablespoon toasted sesame seeds, for garnish

Preparation:

1. Place sliced Bok Choy and shredded carrot into a large bowl and into refrigerator while vinaigrette is prepared.

2. Put sliced rhubarb on baking sheet and bake at 450 for 5 or 10 minutes, let cool

Sesame-Soy Vinaigrette ingredients:

1 clove fresh garlic, pressed through garlic press
2 teaspoons toasted sesame seeds
1 tablespoon honey
1 tablespoon Bragg Liquid Aminos-see pic below
3 tablespoons Mirin
1 tablespoon toasted sesame oil
3 tablespoons olive oil

Preparation:

1. In a small bowl, add all of the vinaigrette ingredients and whisk together until well combined.

2. Mix the bok choy, carrots and rhubarb

2. Pour the vinaigrette over the salad and toss together well to coat

3. Sprinkle sesame seeds to garnish

Adapted from:

 http://thecozyapron.com/cozy-cameo-pass-the-bok-choy-greens-and-my-skinny-jeans-please/



This stuff is amazing! We use it on almost everything: veggies, grains, eggs...

Sweet Potato Muffins

These delicious treats use honey as sweetener and buckwheat and chickpea flour. I also included chia seeds and pecans.

Muffins with and without the topping

Ingredients

• 1 medium or large sweet potato
• 1 cup buckwheat flour
• 1/2 cup chickpea flour
• 1/2 cup wholewheat flour (replace with arrowroot flour, cornstarch, potato flour, potato starch, sweet rice flour, tapioca flour, white rice flour to make gluten free)
• 2 Tbsp chia seeds
• 1/2 cup chopped pecans
• 1/4 tsp cinnamon
• 1/4 tsp nutmeg
• 1/4 tsp ginger
• 1/4 tsp cloves
• 1 tsp. baking soda
• 1/2 tsp. salt
• 2 eggs
• 1/2 to 1 cup honey, depending on how sweet you want it
• 6 ounces of almond milk or yogurt
• 1/4 cup of vegetable oil
• 1 tsp. vanilla extract

Topping Ingredients (optional)

• 1/3 cup oatmeal
• 1/3 cup coconut sugar
• 1/3 cup almonds
• 1 tsp. cinnamon

Directions

1. Bake sweet potato at 400F for 45 minutes or until soft. Let cool. Peel and mash.
2. While sweet potato is cooling whisk all dry ingredients in large bowl.
3. Mix together all wet ingredients in medium bowl.
4. Make a well in dry ingredients and pour wet ingredients in.
5. Mix until just moistened; do not over mix.
6. Pour into greased muffin tins.
7. For topping process oatmeal, almonds, coconut sugar and cinnamon in food processor.
8. Sprinkle on top of unbaked muffins
9. Bake muffins at 350F for 12 to 15 minutes  

Quinoa Pizza Crust

We liked this one even better than the cauliflower version!

It was a bit heavier and tasted more similar to a flour based pizza crust.

Pizza with ginger marinated chickpeas, spinach and cheese
Parmesan Roasted Tomatoes 
Mixed Veg. Salad- rainbow chard, mixed greens, grape tomatoes, avocado, toasted sunflower seeds and almonds, sliced raw beets and carrots with a homemade salad dressing - olive oil, balsamic vinegar and yellow mustard
All ingredients are organic and/or locally grown.

Prep: 3-8 hours

Cooking Time: 30 minutes

Makes 1 crust

Ingredients

• 1 cup uncooked quinoa
• water
• 1 clove garlic, minced
• herbs of your choice, chopped
• 1/2 cup of shredded cheese
• salt and pepper
• parchment paper

Directions

1. Soak quinoa in water for 3 to 8 hours

2. Drain quinoa in fine sieve

3. Process quinoa in food processor until pancake batter consistency, adding up to 1/4 cup of water as needed

4. Mix in garlic, herbs, cheese and salt and pepper

5. Spread onto cookie sheet that's been lined with parchment paper

6. Bake at 450F for 10 minutes

7. Flip and bake for 10 minutes

8. Top with whatever you want

9. Bake for 10-15 minutes

10. Enjoy!

Ginger Marinated Chickpeas

*make a few days ahead so it has time to marinate*

This is a tasty dish that makes a perfect compliment to an entree or can be used atop a salad or grain or on it's own as a quick snack!

Chickpeas, aka garbanzo beans, are a complete protein for adults, high in fiber and help regulate blood sugar levels. They are also an excellent source of Protein Copper, Folate and Manganese.

There are 2 types of chickpeas: Desi (small and dark) and Kabuli (large and light)

Ingredients

• 1.5 cups dry chickpeas or  3 16 oz cans
• 1/4 cup red onion, minced
• 1 TBS fincely minced ginger*
• 3 TBS olive oil
• 2-3 TBS lemon juice
• 1 garlic clove, minced
• 1.5 TBS red wine vinegar
• 1/2 tsp salt
• black pepper to taste

Directions

1. Cook dried chickpeas or drain and rinse canned chickpeas
2. combine all ingredients and mix well
3. cover tightly and let marinate in fridge for 1 to 3 days
4. stir throughout the marination

*To keep ginger fresh, store in a freezer bag in the freezer. Frozen ginger is also easier to grate.



The photo on the left is the mixed ingredients before marimation. It needs more chickpeas (I ran out) so the recipe above will have a better liquid to chickpea ratio. The photo on the right is the mixture after a day of marination. I will be adding more chickpeas once I get to the grocery store.

Cauliflower Cheesy Bread

Last night, my hubby got adventurous and decided to try a cauliflower pizza crust recipe. I was a little skeptical; how could cauliflower possibly be transformed into pizza crust??  Well, it worked, tasted delicious and we made cheesy bread tonight! This is the epitome of guilt free pizza!



Cauliflower Cheesy Bread



Ingredients

1 head of cauliflower

cheese of your choice, shredded

1 egg

herbs of choice

Directions

cut cauliflower into chunks

place in food processor and process until flour like

bring about 1 inch of water in medium pot to a boil

add cauliflower "flour" to pot and boil for 4 minutes

drain cauliflower in a fine sieve, pressing with a spoon to squeeze water out

place drained cauliflower on a tea towel and fold towel around to squeeze more liquid out (very important step). Be careful as water will be hot; you may want to wear clean dish gloves.

place cauliflower ball in medium bowl and mix in egg, cheese and herbs

line baking sheet with parchment paper

press cauliflower onto parchment paper

bake at 400F for 40 minutes

remove from oven, add any toppings you want and bake for an additional 10 minutes or until golden brown





              

    

Cauliflower ball, after                  Pressed dough on             Dough, after baked for 40 min.,

squeezed in tea towel                 parchment paper            being prepped for pizza ingredients





Herbed Tofu and Vine Ripened Tomatoes

Made this for dinner last night and the flavor was fantastic!!



Ingredients

·         2 tbsp olive oil, for frying

·         1 block firm tofu, drained, patted dry and cut into 1 1/4-inch cubes

·         dried basil and oregano

·         1 cup onion, cut into 1/4-inch slices

·         2 garlic cloves, minced 

·         4 tomatoes, cut into 3/4-inch wedges

·         2 tablespoons mirin (rice wine)

·         1/2 cup green onions, cut into 1-inch-long pieces

·         Salt, to taste

cubed tofu and prepped veggies

Directions

1.   Heat olive oil in pan over medium heat. Place tofu in pan and sprinkle with basil and oregano. Fry tofu until browned on all sides. Drain tofu on paper towels.

2.   Heat a wok or large skillet over high heat until hot. Add olive oil. Add onion and garlic, and cook for 2 to 3 minutes, stirring.

3.   Add tomatoes and cook, stirring carefully, just until tomatoes start to break down, about 1 to 2 minutes.

4.   Deglaze with mirin and cook for approximately 1 to 2 minutes.

5.   Add the tofu and green onions, stir, and season with salt to taste.

 



Quick Avocado and Egg Salad

My hubby loves this 5 minute snack!

         +           = YUM

Ingredients

Makes enough for 2 people.

• 1 avocado
• 2 hard boiled farm fresh eggs
• minced garlic (optional)
• lemon juice
• salt and pepper 

Directions:

• Cut avocado in half, take out the pit, and cut it lengthwise and cross wise (in the peel)
• Scoop the "cubes" into a bowl
• Peel the egg and cut it into cubes and put it in with the avocado
• Season with salt, pepper and lemon juice

Rainbow Salad

A fav in my house.

The sweet syrup pairs nicely with the earthy beets

Ingredients

1 apple

1 carrot

1 beet (raw)

1/2 Tbsp. pure maple syrup

1/2 Tbsp. olive oil

1/2 Tbsp. vinegar (balsamic or apple cider)

Directions

1. Shred the carrot

2. Slice the apple
3. Peel and dice or slice the beet (be careful as the beet juice can stain)
4. Place in bowl. Whisk syrup, oil and vinegar and poor over salad and mix.
5. Taste and add more dressing if needed.

A couple meat-eating friends requested I post this veggie burger recipe!

Quinoa (keen-wah) Burgers

You can play around with these burgers, using different or more herbs and spices and/or adding pieces of cheese. They are delicious topped with edamame hummus (recipe below)!

Ingredients

• 1/2 cup uncooked quinoa
• 1 carrot diced or zucchini shredded, (squeeze moisture out of zucchini)
• 4 scallions, sliced
• 1 small jalapeno, quartered (optional)
• 2 cloves garlic
• 1/2 cup dried** or 15 ounces can black beans, drained and rinsed
• 1/4 cup Italian seasoned dried breadcrumbs
• 1 large egg, lightly beaten
• 1.5 Tbsp. ground cumin 
• 1 tsp. salt
• 3/4 tsp. pepper
• 1 Tbsp. olive oil

**Even though dried beans are a bit more work, they are cheaper and don't have added salt. To cook quickly: boil beans in water for 2 minutes, cover and set aside for an hour or more. Drain, add more water to cover beans and boil for 1-2 hours or until tender.

Directions

1. In a small pot, bring 3/4 cup water to a boil. Add quinoa, cover, and simmer. Cook until liquid is absorbed, 12 to 14 minutes; set aside.

2. In a food processor, pulse carrot (if using) until finely chopped. Add zucchini (if using), cooked quinoa, scallions, jalapeno, garlic, beans, breadcrumbs, egg, cumin, salt, and pepper; pulse until combined but still slightly chunky. Form the mixture into patties.

3. Heat olive oil over medium heat in a skillet; cook burgers until browned, about 8 minutes per side.

~Adapted from canyoustayfordinner.com

Edamame Hummus

Ingredients

1 10-ounce bag frozen shelled edamame 
Kosher salt
1 10-ounce bag frozen peas
1/4 cup fresh lemon juice
2 cloves minced garlic
1/2 tsp ground corriander
1/4 tsp ground cumin
1/4 cup extra-virgin olive oil plus more for drizzling
2 Tbsp chopped fresh cilantro plus more for garnish 
Freshly ground black pepper

Directions

1. Cook edamame in a large pot of boiling salted water until tender, 3–5 minutes. Using a slotted spoon, transfer to a large bowl of ice water. Return water in pot to a boil and add peas; cook until heated through, about 1 minute. Transfer peas to bowl with edamame; let cool. Drain well.

2. Pulse edamame and peas in a food prcoessor until a coarse purée forms, about 30 seconds. Transfer to a bowl.

3. Stir in juice, garlic, coriander and cumin. Gradually stir in oil; mix well. Stir in cilantro. Season with salt and pepper. Taste and add more seasonings or herbs if needed.

This can chill in the fridge for up to 2 days before serving.

4. Enjoy!

~Adapted from bonappetit.com

 

 

Split Green Pea Veggie Burgers

These are so full of flavor that even carnivores like them!

I've tried numerous burger variations, from beets to chickpeas to yams, and these are by far the best!

Feel free to play around with this recipe, adding other veggies and/or seasonings (curry, mint). Sometimes I mix in beans or tiny cubes of cheese.

Have fun!!

 

Ingredients

• 1 Tbsp olive oil, plus 1 to 2 additional tablespoons for sauteing
• 1/2 cup onion, chopped
• Kosher salt and freshly ground black pepper
• 2 cloves garlic, minced
• 4 ounces mushrooms (cremini, Portobello) sliced or diced
• 3 cups vegetable broth 
• 1 cup dry split peas, picked through for stones and rinsed
• 1/2 cup dry wild rice (quinoa may also work)
• 1.5  teaspoon ground coriander
• 1.5 teaspoon ground cumin
• 3/4 cup plain dry bread crumbs

Directions

1. Heat 1 tablespoon olive oil over medium heat in a large pan. Add onion and generous pinch of salt. Saute until onions are soft, about 5 min. Add garlic and mushrooms and cook for another 4 minutes.
2. Add the broth, peas, rice, coriander and cumin and bring to boil. Reduce heat to simmer and cover. Cook for 1 hour or until the rice and peas are tender.
3. Remove from heat and let cool for 5 min. Gently pour mixture into the bowl of a food processor and process until just combined.* Do not puree. Pour this mixture into a bowl and stir in the 3/4 cup of bread crumbs. Season, to taste, with salt, pepper and more herbs if needed. Refrigerate for 30 minutes.
4. Shape the mixture into patties, Heat 1 Tbsp. of olive oil in pan over medium heat. Saute burgers until brown on each side, approximately 3 to 4 minutes per side. To grill, cook on high for 3 to 4 minutes per side as well. Serve immediately.

*"When blending hot liquids: Remove liquid from the heat and allow to cool for at least 5 minutes. Transfer liquid to a blender or food processor and fill it no more than halfway. If using a blender, release one corner of the lid. This prevents the vacuum effect that creates heat explosions. Place a towel over the top of the machine, pulse a few times then process on high speed until smooth."

~Food Network


Dressed Kale and Yam

The red wine vinegar and herb dressing are the key to this flavorful dish!

Ingredients

• 1 yam, cubed
• 2 Tbsp olive oil (used seperately)
• Sea salt and black pepper
• 1/2 onion, sliced or diced
• 2 cloves garlic, minced
• 1 bunch kale, torn into bite size pieces (will shrink down by half once sauteed)
• 1 Tbsp red wine vinegar (can mix white vinegar and red cooking wine)
• 1/2 tsp chopped fresh thyme, rosemary or oregano (1/4 tsp dried-rub between clean hands to waken)

Directions

1. Preheat oven to 400F. Toss cubed yams with 1 Tbsp olive oil and salt and pepper. spread on baking sheet and bake for 20ish minutes.

2. Heat 1 Tbsp olive oil in skillet over medium heat. Saute onions and garlic until golden brown (stir frequently), about 20 minutes. Add kale and cook until tender.

 3. Place kale and yam in a bowl, add vinegar and thyme and mix gently. Taste and season more if needed.

4. Serve and enjoy!



 

 

One of the best guilt free desserts!!

Chocolate Banana Nut "Icecream"
(Dairy and nut free option available)

This one takes a bit of planning because you need frozen bananas.

1) Peel and quarter 2 ripe bananas. Place in a freezable container or ziploc bag and put in freezer. Leave all day or overnight, until they are completely frozen. The recipe will not come out right with partially frozen bananas.

2) Place frozen bananas in your food processor along with the following ingredients:

• 1/2 Tbs unsweetened cocoa powder
• splash of milk (we use unsweetened almond milk but use what you prefer)
• nuts of any kind or chunky peanut butter (omit if you want nut free)

3) Blend in food processor until it looks creamy. Taste and add more of any of the ingredients if needed. Blend again. ***warning-because the bananas are so hard it can jostle the food processor a lot. We cover it with a dish towel and press down on the lid and pulse a few times before turning it on full speed.

This recipe serves 2.

This is a great dessert to play around with so have fun!!  It's shown below, hidden under our guilt free chocolate sauce, some cashews, and waffle cone pieces.

Melt in Your Mouth Oven Roasted Tomatoes

Ingredients

1. plum tomatoes (I use 1/2 to 1 tomato per guest) 
2. olive oil
3. sea salt and pepper
4. herb of choice (basil, dill, thyme...)
5. parmesan cheese (optional)

Directions

1. Cut each tomato in half and place on a cookie sheet
2. Brush each half with olive oil
3. Sprinkle each have with sea salt and pepper
4. Top with your choice of herbs and parmesan cheese
5. Bake at 400 F for about 25 minutes
6. Serve and watch your guests swoon!





Oven ready!