Archive for April, 2012
Tamari Roasted Almonds
Apr 17 2012 by | Comments
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The first time I tried tamari roasted almonds I was hooked. What a simple but wonderful flavor combination. What I don’t like is the price for this tasty treat. Why pay for someone else to put 2 simple ingredients together when you can do it for yourself at a much lower cost? If you like tamari roasted almonds too then roast some up yourself and save some money in the process.
Kristy
Ingredients:
- 3 cups raw almonds
- 1/3 cup low sodium tamari (if you follow a gluten free diet be sure to use a gluten free sauce)
Preparation:
- Preheat oven to 300 degrees. Line a baking sheet with parchment paper for easy clean up.
- Spread the raw almonds in a single layer on the baking sheet.
- Bake approximately 10 minutes stirring occasionally or until you smell a nice nutty aroma but not browning the nuts.
- Remove to a heat proof bowl and pour the tamari over the nuts. Stir to coat.
- Let sit 5-10 minutes, stirring occasionally.
- Transfer the nuts back to the baking sheet with a slotted spoon. Spread in an even layer.
- Place the baking sheet back in the oven and bake, stirring occasionally for 15-18 minutes or until dry and nicely browned.
- Cool completely before storing in an airtight container.
Nutritional Info:
Makes 3 cups.
Serving size 1 ounce or about 1/4 cup.
Nutrients per serving: Calories: 142, Cal. from Fat: 98, Total Fat: 12g, Sat. Fat: 1g, Carbs: 6g, Fiber: 3g, Sugars: 1g, Protein: 6g, Sodium: 234mg, Chol: 0mg
Notes:
Oven temperatures vary so please watch carefully so that you don’t burn the almonds.
Store nuts in an airtight container for up to a month or store in the refrigerator for up to a year.
Asparagus and Sun Dried Tomato Couscous Salad
Apr 16 2012 by | CommentsAdd to Recipe Box
Couscous. Not only is it fun to say but I absolutely love the flavor and texture of this tiny little pasta. Couscous is amazingly light and fluffy and this salad is just that. It’s got a simple and refreshing dressing and the bits of sun dried tomato and lightly sautéed asparagus make this the perfect spring or summer salad. You can serve this dish cold so it’s perfect for a potluck or get together. Enjoy!
~Sarah
Ingredients:
- 1 cup whole wheat couscous
- 1 1/2 cups water
- 1/2 tsp sea salt
- 1 bunch asparagus, cut into 1 1/2 inch diagonal pieces
- 1/2 cup sun dried tomatoes
- 4 – 6 cloves garlic, minced
- 1/2 tsp oregano
- 1/2 tsp basil
- 1/2 tsp onion powder
- 4 tbsp lemon juice
- 4 tbsp oil (if using sun dried tomatoes in oil use the reserved oil from the jar, if not Garlic Gold Oil or regular extra virgin oil will work)
Preparation:
- In a medium pot bring the water to a boil. Add in the salt and couscous, stir, cover and remove from heat. Let stand for 5 minutes.
- Heat 1 tbsp of oil in a medium sauté pan on medium high heat. Add the asparagus and cook for 5 – 7 minutes or until the asparagus is bright green and tender. Add in the remaining ingredients, stir and cook for 1 minute more.
- Fluff the couscous with a fork and add in the asparagus mixture. Stir well and serve warm or chill in the fridge and serve cold.
Nutritional Info:
Makes 6 servings.
Nutrients per serving: Calories: 219, Cal. from Fat: 85.5, Total Fat: 10g, Sat. Fat: 1g, Carbs: 27.5g, Fiber: 6g, Sugars: 5.5g, Protein: 6.5g, Sodium: 172.5mg, Chol: 0mg
Notes:
Leftovers can be stored in an airtight container in the fridge for up to 5 days.
It’s All Good Meal Plan
Apr 13 2012 by | Comments
I don’t count calories or carbs or anything else. I just try to eat a balance of fruits, vegetables, proteins and grains and of course drink lots of water. While there is no magic meal plan to meet everyone’s needs just keep it balanced and don’t be afraid to eat things “out of order”. There is no rule that says you need to eat breakfast food at breakfast and lunch at lunchtime, etc. If it’s easier to eat a smoothie, yogurt, chia pudding or cereal for lunch or dinner then do it and balance your meals accordingly the rest of the day. Enjoy what you eat when you want to eat it. It’s all good.
Kristy
Breakfast – 1 cup Smoothie Chia Pudding and 1 cup green tea
Snack – 1 apple with 2 tbsp peanut butter
Lunch – 1 Naked Reuben and a handful of cut veggies
Snack - 6 pieces Baked Pita Chips and 2 tbsp Homemade Hummus
Dinner – 1 serving Quinoa Pizza Bake and Roasted Asparagus
Snack – 1 serving Banana-licious Ice Cream
Cashew Parmesan
Apr 12 2012 by | CommentsAdd to Recipe Box
This recipe is so simple it’s hardly a recipe. There are many times when I am making something and wish I had that salty taste and texture of parmesan cheese. I have tried many different recipes and been disappointed time after time with the results. The store bought non-dairy parmesans are so full of chemicals that I stopped reading the ingredient list after the first few. While I’m not going to tell you that this parmesan can be used in every application that you would use regular dairy parmesan, it does make a delicious topping on pizza, pasta, salads and more.
Kristy
Ingredients:
- 1 cup raw cashews
- 6 tbsp nutritional yeast
- 1 tsp coarse ground sea salt or to taste
Preparation:
- Preheat oven to 350 degrees.
- Place the cashews on a baking sheet and bake in the oven about 10 minutes, stirring after 5 minutes. The trick is to let the cashews get brown but not burned. This is what makes that good nutty flavor.
- Remove the cashews to a food processor and add in the yeast. Process until crumbly.
- Add the salt and pulse to combine.
Nutritional Info:
Makes approximately 1 cup.
Serving size 2 tbsp.
Nutrients per serving: Calories: 109, Cal. from Fat: 62, Total Fat: 7g, Sat. Fat: 1g, Carbs: 9g, Fiber: 2g, Sugars: 2g, Protein: 3g, Sodium: 362mg, Chol: 0mg
Notes:
Store in an airtight container in a cool dry place for several months or for up to a year in the freezer.
Smoothie Chia Pudding
Apr 11 2012 by | CommentsAdd to Recipe Box
I know there are lots of good things about chia seeds but I’ve just never gotten all that excited about them. I know that they contain calcium, phosphorus, magnesium, potassium, iron, zinc, copper and protein too, but they are too small to eat as a snack like pumpkin or sunflower seeds. They really have no taste on their own. They just didn’t do anything for me until I discovered chia pudding. I always keep a few containers of pureed fruit and juice in the freezer for a quick smoothie for those times when I need an instant breakfast. I thaw it, add some milk and it’s ready to go. I used this same fruit puree with chia seeds to make a delicious Smoothie Chia Pudding and now the chia seed and I are good buddies. If you have’t already, make friends with the chia seed today with this light and tasty pudding.
Kristy
Ingredients:
- 8-10 ounces fresh fruit of your choice
- 1/4 cup fruit juice
- 1/4 cup non-dairy milk
- 4 tbsp chia seeds
- coconut nectar or raw honey to taste (optional)
Preparation:
- In a blender or food processor combine the first 3 ingredients (and sweetener if using) and blend until smooth.
- Pour into a small bowl and stir in the chia seeds.
- Cover and refrigerate at least 1 hour.
- Stir and serve.
Nutritional Info:
Makes 2 cups.
Serving size 1 cup.
Nutritional information will vary depending on the ingredients used. This nutritional information is based on strawberries, orange juice, lite coconut milk and chia seeds.
Nutrients per serving: Calories: 241, Cal. from Fat: 91, Total Fat: 11g, Sat. Fat: 2g, Carbs: 30g, Fiber: 15g, Sugars: 17g, Protein: 5g, Sodium: 12mg, Chol: 0mg
Notes:
I like to mix up the ingredients at night before I go to bed so the pudding is ready and waiting for me in the morning.
Be creative with the ingredients. I use coconut milk for extra flavor but regular milk with vanilla bean is really good too. Try using spices like cinnamon, nutmeg or ginger for a different taste. I love pumpkin anything and pumpkin spice chia pudding (pumpkin puree, milk, cinnamon, nutmeg and honey) is one of my favorites. Chocolate is a good option too.
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Savory Roasted Broccoli with Almonds
Apr 10 2012 by | CommentsAdd to Recipe Box
While my kids don’t eat a vast array of green vegetables they will eat raw broccoli that has been drizzled with a vinegar/oil dressing. I made this dish for me, never intending to give it to my kids. While it isn’t spicy at all the savory Asian flavors are pronounced and I didn’t think it was all that kid friendly. It smells wonderful cooking in the oven and when I pulled it out Keegan asked if she could try a bite. I let her have a small piece and before I knew it she had finished it and was asking for another! Caleb of course had to try a piece as well and they both gave this dish 2 BIG thumbs up! Roasting the broccoli gives it a much more mellow flavor and the garlic ginger sauce adds a flavorful touch. I ended up using all the broccoli I had making this dish again the next night and apparently I’ll need to stock up on broccoli the next time I go to the grocery store!
~Sarah
Ingredients:
- 1 large head of broccoli (about 2 cups)
- 1/4 cup roasted almonds, lightly crushed
- 6 cloves garlic, minced
- 1 tbsp minced ginger
- 1 tbsp Sweet Heat Chili Sauce
- 2 tbsp reduced sodium tamari or soy sauce (if you follow a gluten free diet make sure to use a gluten free sauce)
- 2 tbsp toasted sesame oil (regular sesame oil can be substitute but I highly recommend using toasted for a more intense flavor)
Preparation:
- Preheat the oven to 400 degrees. Line a baking sheet with parchment paper or non stick foil. Set aside.
- Wash the broccoli well and remove only the very end of the stem. Cut the entire head in half and then in half again. Continue until you have pieces with about 1 inch thick heads and longer stems. Place in a large bowl and set aside.
The dressing will be thicker than a normal salad dressing
- In a small bowl add in the crushed almonds, garlic, ginger, Sweet Heat Chili Sauce, tamari and sesame oil. Whisk well until throughly combined. The dressing will be thicker than a normal salad dressing.
- Add the dressing to your broccoli and using your hands, massage the dressing into the broccoli making sure it is well coated.
Transfer broccoli onto a baking sheet and be sure to include all the dressing ‘pieces’
- Transfer broccoli onto a baking sheet (be sure to include all the dressing ‘pieces’) and place in the oven.
- Bake for 15-20 minutes or until the broccoli is browning around the edges.
- Remove from the oven and serve immediately.
Nutritional Info:
Makes 2 servings.
Nutrients per serving: Calories: 272.5, Cal. from Fat: 200, Total Fat: 23g, Sat. Fat: 7.5g, Carbs: 12g, Fiber: 4g, Sugars: 3g, Protein: 6.5g, Sodium: 611mg, Chol: 0mg
Notes:
This dish is best when served right away.
Quinoa Pizza Bake
Apr 09 2012 by | CommentsAdd to Recipe Box
In the last few weeks I’ve been going through bags of quinoa at an alarming rate. I can’t stop eating the Quinoa Lettuce Wraps! After my husband caught me in the kitchen a few days ago making another batch he told me I needed to seek help for my addiction! Ok, maybe I had gone a little overboard. Maybe it was time I started eating other foods for breakfast, lunch and dinner. Of course I still had the batch of quinoa that was cooking on the stove that would need to be used. I had planned on making pizza for dinner so I improvised a bit and came up with my newest addiction. Enjoy!
~Sarah
Ingredients:
- 3 1/2 cups cooked quinoa (I used a 50/50 mixture of black and white quinoa but any variety will do)
- 14 ounces no salt added tomato paste
- 3-4 cloves garlic, minced
- 1/2 cup finely diced onions
- heaping 1/2 cup Homemade Breadcrumbs *see notes (if you follow a gluten free diet make sure to use gluten free bread when making your breadcrumbs)
- 2 tbsp Garlic Gold Oil or olive oil
- 1 cup mozzarella cheese + additional for topping, optional (I used Daiya Mozzarella Shreds)
Preparation:
- Preheat the oven to 350 degrees.
- In a large bowl combine the tomato paste, garlic, onions, breadcrumbs and oil. Mix well.
- Add in the cooked quinoa and cheese, if using, and stir well until throughly mixed. Do a taste test and if necessary add a pinch of sea salt.
- Divide the mixture evenly between four 16 ounce ramekins or 1 large casserole dish and sprinkle with cheese if desired.
- Bake for 30-35 minutes until the cheese is golden brown or until the quinoa on top is golden and crispy.
- Remove from oven and serve immediately.
Nutritional Info:
Makes 4 main dish servings or 6-8 servings as a side dish.
Serving size 1 main dish serving.
Nutrients per serving: Calories: 388.5, Cal. from Fat: 120.5, Total Fat: 14.5g, Sat. Fat: 1g, Carbs: 56g, Fiber: 9g, Sugars: 10g, Protein: 10g, Sodium: 824mg, Chol: 0mg
Notes:
If you don’t have any Homemade Breadcrumbs on hand you can season your quinoa as follows:
- 1/4 cup store bought or plain homemade breadcrumbs (you can easily throw a piece of toast in a blender and pulse until you have crumbs)
- 1/4 cup nutritional yeast
- 1/16 tsp Italian seasoning
- 1/16 tsp onion powder
- 1/16 tsp garlic powder
Leftover quinoa bake can be stored in an airtight container for up to 3 days.
My son, who loves cheese, liked the quinoa pizza bake with the added cheese. My daughter and I preferred it without. My husband liked both ways. Unless you’re a cheese lover I would try it first without or divide the quinoa pizza in half and add cheese to only have of it and bake in 2 separate containers.
Sweet and Tangy Roasted Carrots
Apr 06 2012 by | CommentsAdd to Recipe Box
Carrots are practically a kitchen staple for me. I use them in so many recipes from soup to stir fry. For me a salad wouldn’t be complete without them. The thing is that they usually play a supporting role and I think it’s time to show them some love and make them the star. This dish is a perfect side dish for almost any meal and just in time for your Easter dinner too.
Kristy
Ingredients:
- 2 pounds carrots (baby carrots or whole carrots-peeled, left whole or cut into sticks or coins or whatever shape you desire)
- 1/2 medium onion, cut into half moons
- 1 medium green pepper, de-stemed and seeded and cut into strips
- 2 tbsp olive oil, divided
- 1/2 cup no salt added tomato sauce
- 2 tbsp apple juice concentrate, thawed
- 2-3 tbsp raw honey (start with 2 tbsp and add more if you want a sweeter flavor)
- 2 tbsp apple cider vinegar
- 1 tsp sea salt or to taste
- 1/2 tsp ground ginger
- 1/4 tsp ground cardamom
Preparation:
- Preheat oven to 400 degrees. Toss the carrots in 1 tbsp of the oil and lay in a single layer on a baking sheet. Bake until nicely roasted and tender.
- While the carrots are roasting heat 1 tbsp oil in a skillet over medium high heat. Add the onions and green pepper and sauté until tender.
- Add the remaining ingredients to the pan and bring to a simmer. Reduce heat to low and cook 4-5 minutes.
- To serve you can either place the carrots in a serving bowl and pour the sauce over them or serve the carrots with sauce on the side.
Nutritional Info:
Makes about 4 cups.
Serving size 1/2 cup.
Nutrients per serving: Calories: 91, Cal. from Fat: 32, Total Fat: 3.5g, Sat. Fat: .5g, Carbs: 15g, Fiber: 3g, Sugars: 10g, Protein: 1g, Sodium: 286mg, Chol: 0mg
Notes:
Store leftovers in a sealed container in the refrigerator for 2-3 days.
Creamy Asparagus and Mushrooms
Apr 05 2012 by | CommentsAdd to Recipe Box
My mom was the cook in our house but my dad liked to play around in the kitchen sometimes too. The only problem with that was that he would start something and then get called away to a job site and forget he left food cooking on the stove. We would come home to ruined pots and pans and a house filled with the stench of burned food and smoke. It’s a miracle the house never burned down. One of the things he like to make was creamed peas on toast. He started with a simple white sauce and then added peas and sometimes leftover bits of ham. It was served over toast and it was simple yet delicious. That was my inspiration for this recipe. I exchanged the peas and ham for asparagus and mushrooms and made a white sauce that is a little bit more nutritious by using potatoes as a thickener. This is a great quick fix lunch or dinner but I especially like it for breakfast too.
Kristy
Ingredients:
- 2 medium potatoes, peeled and cut into chunks
- 1/2-1 cup unsweetened soy or other non-dairy milk
- 1/2-1 cup low sodium vegetable broth
- 1 1/2 tsp sea salt, divided or to taste
- 2 tbsp olive oil
- 2 shallots, minced
- 1 pound asparagus, cut into thin diagonal pieces (about 1/4 inch)
- 2 cups shitake mushrooms, stems removed, sliced into thin slices
- 2 tsp thyme
- 1 tsp sage
- 8 pieces of whole grain toast, cut in half on the diagonal or whole grain biscuits (optional)
Preparation:
- Bring a large pot of water and 1/2 tsp salt to a boil and add the potatoes. Cook until tender.
- Drain and then whip the potatoes with 1/2 cup milk and 1/2 tsp salt. You want to whip the potatoes until very smooth because they will be the “cream” for the asparagus and mushrooms. Add 1/2 cup vegetable broth and stir well. Alternately add more milk/broth if needed until you have a smooth and creamy texture.
- Heat the oil in a large skillet on medium-high heat. Add the asparagus and shallots and sauté for 3-4 minutes. Add the mushrooms and remaining 1/2 tsp salt and cook until all the vegetables are tender.
- Season with the thyme and sage.
- Add the potato cream to the asparagus and mushrooms and stir well.
- Serve over toast or biscuits if desired.
Nutritional Info:
Makes about 4 cups.
Serving size 1/2 cup.
Nutrients per serving: Calories: 103, Cal. from Fat: 34, Total Fat: 4g, Sat. Fat: .5g, Carbs: 16g, Fiber: 2.5g, Sugars: 2g, Protein: 3g, Sodium: 366mg, Chol: 0mg
Notes:
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Good And Easy Eats Book Review and Giveaway!
Apr 04 2012 by | Comments
In the beginning, when my family and I first switched to eating a ‘clean’ diet, it felt like we didn’t have any food choices and I was at a lost for what to feed them. If I couldn’t feed my kids hot dogs what would they eat?! After a few weeks I realized all the wonderful foods that were out there and available to us. Yet again, I felt this way when we made the switch to a plant based diet. I literally had no idea what to put on the table at meal times. Now of course I can’t imagine eating any other way!
The beginning is always hard and often I wished I had had a cheat sheet with recipes and meals that were tasty, simple and quick to make. A cheat sheet like Good and Easy Eats by Kim Wilson. Every recipe in this book is dairy-free, egg-free, soy-free, yeast-free, wheat-free and gluten free. You don’t need any unusual kitchen gadgets and the ingredients list is simple and uses basic items you’ll find in your pantry.
For those that have been recently diagnosed with a food allergy or has a family member that is affected by one you will throughly enjoy this book. The recipes include tasty favorites like pizza, biscuits and gravy, macaroni and ‘cheese’ and chili and cornbread. When you’ve just been diagnosed with a food allergy having recipes like these tried and true favorites are a real blessing.
How would you like a chance to win a copy of this book and enjoy all 70 yummy recipes yourself?! Even if you don’t suffer from food allergies or dietary restrictions you’ll love the delicious recipes. You have until Friday, March 6th at 11:59pm EST to enter. The winner will be announced Monday on our Facebook page. Good Luck!
