Archive for January, 2013
I love miso, I love cabbage and I love pan fried tempeh. Why have I never thought to put them together before?! For this recipe I used my favorite three grain tempeh which, when pan fried, smells and tastes quite similar to bacon. I love the flavor the tempeh brings to this salad and the creamy miso dressing is good enough to drink! This salad makes for a complete meal so enjoy it for lunch or dinner.
- 2 tbsp chickpea miso (or any variety of miso will do)
- 1/2 tsp ground yellow mustard
- 1 1/2 tbsp coconut nectar
- 1/4 cup brown rice vinegar
- 1/3 cup extra virgin olive oil
- 1 tsp toasted sesame oil
- 1 medium size savoy cabbage, chopped
- 8 ounce package three grain tempeh (you can use another variety of tempeh but it will slightly change the flavor of the salad)
- 1/4 cup finely diced red onion
- heaping 1/2 cup chopped chives
- 1-2 tbsp neutral cooking oil
- Place the first 6 ingredients in a small bowl and whisk together. Set the dressing aside.
- Use a hand chopper or a sharp knife to finely chop the tempeh – you want a very fine chop.
- Heat a large skillet over medium high heat and add the oil. Once the oil is heated add the tempeh and stirring often, sauté the tempeh until golden brown, about 5-7 minutes.
- In a large bowl toss together the cabbage, onion, chives and pan fried tempeh.
- Add the dressing and toss once more to evenly coat. Serve immediately.
Serves 3-4 as a main dish or 6-8 as a side dish.
This salad is best when eaten right away. If you plan to have leftovers it’s best to keep the components separate until ready to serve. The veggies, tempeh and dressing should all be stored separately.
So many times when people think of raw foods their minds immediately go to green salads or plates of raw vegetables. But there is so much more to raw foods than just the basic salads and cut up veggies. One of my favorite raw food categories – desserts! Our very good friends at Living On the Veg will be serving up a new, delicious and mouth-watering raw recipe for you each and every week. This week they are starting out on a sweet note with an amazing raw pie that is sure to please every dessert lover. Enjoy!
I have a friend from Philly who would come by and reminisce about this Irish Moss Shake he would get at a local Jamaican Juice place located in his neighborhood. I have never had one, but his nostalgic fully loaded description gave me a wonderful idea! I love the fluffy texture Irish Moss gives to desserts and shakes. Irish Moss is not moss but actually a sea vegetable that grows in cold water in Ireland, but can also grow in North America. It contains vitamins A,B,C,D and nutrients such as sulphur compounds, protein, iodine, bromine, beta-carotene, calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, pectin, B-vitamins and vitamin C. Also notably absent from a vegetarian diet, sulphur-containing amino acids, such as taurine, are abundant in Irish moss, more so than in any other type of seaweed. Irish Moss is said to increase the libido and improve sexual function, so naturally most Jamaican men are lovers of the drink for its taste but also for the promise of a healthier sexual lifestyle. It is nearly tasteless, and works as an emulsifier. I adore Irish Moss and purchase mine through Raw Food World. You must soak Irish Moss at least 3 hours and then rinse off the sand before using. I know you will enjoy the taste of Jamaica in this wonderful Ital Pie!
~Chef Fuji from Living On The Veg
For the crust:
- 1 cup raw almonds, soaked 12 hours, rinsed and dehydrated 24 hours
- 1 cup sun dried coconut flakes
- 1 cup dates, pitted, soaked for 10 minutes if very hard, not soaked at all if soft
- 1 tsp lemon zest
- 1/4 tsp vanilla powder
- pinch sea salt
For the filling:
- 1 1/2 cups coconut water
- 2 cups coconut meat
- 1/2 cup soaked Irish Moss
- 1/2 cup dates, pitted
- 1/4 cup coconut nectar
- 1 tsp vanilla powder
- 1 tsp cinnamon
- 1 tsp nutmeg
- 1 tsp fresh ginger juice or ginger powder
- 2 tbsp lecithin
- 1/2 cup coconut oil
- pinch sea salt
For the crust:
- Place all of the ingredients into a food processor and blend until the crust rises up the sides of the processor. Stop and scrape down the mixture and continue blending until it is broken up and starts to stick together.
- Remove the crust mixture from the food processor and form into a ball of dough. Squeeze together to make sure the dough holds together. (If the dough is crumbly and dry, add 2-5 more dates and process again.)
- Press the dough into an 8 inch spring form pan, making sure to evenly cover the entire bottom of the pan.
- Set aside.
For the filling:
- Place all of the filling ingredients into a powerful blender.
- Start on low until the filling is well broken up. Slowly turn the blender to high until you reach a smooth consistency.
To assemble your pie:
- Pour the filling into the spring form pan and place in the freezer for 1-2 hours or until set.
- Transfer the pie to the fridge until ready to serve. Garnish with fresh fruit or serve as is.
Makes 1 whole pie or 16 pieces.
Store any leftover pie in a sealed container in the fridge for up to 3 days.
In winter I start to crave pasta – mostly spaghetti. There is just something so comforting about sitting down with a hot bowl of pasta and a slice of crusty bread. I love a simple pasta sauce yet I don’t like to skimp on flavor. This sauce is super quick to make and is full of flavor. For those that like a kick to your sauce – add in an extra 1/2 tsp of red pepper flakes. This recipe is proof that simple, wholesome ingredients make the most delicious, flavorful meals!
- 1 red bell pepper, roasted, seeds removed
- 2 roma tomatoes, quartered
- 1 small onion, roughly chopped
- 1/4 cup packed fresh basil
- 2 cloves garlic, peeled
- 1/2 tsp crushed red pepper
- 8 ounce jar oil-packed sun-dried tomatoes
- 1/4 cup red wine vinegar
- 3 tbsp fresh lemon juice
- 1/4 cup olive oil
- 2 tbsp Dijon mustard
- 1 tsp sea salt or to taste
- Cooked pasta (reserve a little cooking water)
- In a blender or food processor add the first 5 ingredients and process until everything is very finely chopped.
- Add in the remaining ingredients and blend until throughly incorporated.
- Transfer to a large skillet and heat over low until simmering. Add cooked pasta and a little reserved cooking water until you have your desired consistency.
- This sauce is also good over rice, roasted vegetables or any other of your favorite grains.
Makes approximately 3 cups of sauce.
Leftover sauce can be stored in an airtight container in the fridge for up to 5 days. You can also freeze individual serving sizes in the freezer for future use.
I’ve been eating kale for so long now that sometimes I tend to forget that “newbies” to healthy eating may not have tried it before. This classic sautéed kale dish is for those who are new to the delicious benefits of kale but kale “veterans” will find it appealing as well with the Thai inspired sauce that goes with it.
- 1/2 medium onion, diced
- 1 can (14.5 ounces) diced tomatoes
- 1/4 cup chopped cilantro (tear or cut off the stems and use the green tops only)
- 1 lime, juiced
- 1/2 cup raw cashews
- 2-4 tbsp Thai Chili Paste (if you don’t have this made up you can substitute with red curry paste)
- 2 tbsp olive oil, divided
- 1/2 tsp sea salt, divided
- 2 big bunches lacinato kale, stems removed and roughly chopped
- 1 cup shredded carrot
- 2 cloves garlic, minced
- 1/2 cup low sodium vegetable broth
- 2 tbsp coconut aminos
- 2 cups cooked quinoa, brown rice or millet (optional)
- In a large skillet heat 1 tbsp oil over medium high heat. Add the onion and 1/4 tsp salt and cook until tender, about 5 minutes.
- Add the tomatoes and the remaining 1/4 tsp salt. Cover and lower heat to a simmer. Cook 5-10 minutes.
- Pour the tomato mixture into a blender or food processor being careful of the hot liquid.
- Add the cilantro, lime juice, 2 tbsp Thai Chili Paste and cashews. Process until smooth. Taste and add more chili paste if desired.
- Rinse and wipe out the skillet used for the onions and tomatoes. Add the remaining 1 tbsp of oil and heat over medium high heat.
- Add the carrots and garlic. Cook 5 minutes or just until the carrots are starting to soften. Add the kale, and broth. Cover and lower heat to a simmer. Cook 5 minutes or until the kale is wilted.
- Remove the cover and continue to cook until the liquid has evaporated. Season with the coconut aminos.
- Divide the kale evenly onto serving plates and top with the desired amount of sauce. To make a complete meal serve over quinoa, brown rice or millet.
4 servings with sauce to spare.
The sautéed kale is best eaten right away but any leftover sauce can be stored in an airtight container for up to 5 days. Use leftover sauce stirred into cooked rice or add to roasted vegetables for a change of flavor.
It has been downright cold here this past week which would probably explain why we’ve been featuring soups so much lately. I love split pea soup but I don’t make it that often and I’m not sure why. This recipe is so super simple yet flavorful and it won’t leave you feeling weighed down. Luckily I made a super big batch and I’ll have plenty of soup to last me the rest of the winter.
- 2 tbsp olive oil
- 2 large onions, chopped
- 2 cups dried green split peas, debris removed and rinsed
- 8 cups low sodium vegetable stock or water
- juice from 1/2 lemon
- zest from 1 lemon
- sea salt to taste
- In a large soup pot over medium high heat add the olive oil and onions. Sprinkle with sea salt and stir.
- Cook the onions until they soft and translucent, about 10-12 minutes.
- Add the split peas and stock and bring to a boil. Reduce to a simmer and cook for about 45-60 minutes or until the peas are tender.
- Remove from heat and using an immersion blender, process the soup until smooth (I like just a bit of texture so I stop blending right before it’s completely smooth). *Be careful when using an immersion blender in hot liquids – be sure to follow the manufacturer’s instructions. (You can also transfer the soup to a blender and working in batches process until smooth)
- Stir in the lemon juice and add sea salt to taste.
- Garnish with lemon zest and enjoy!
Makes approximately 14-16 cups.
Leftover soup can be stored in the fridge for up to 5 days or in freeze safe containers in the freezer for up to 6 months.
What doesn’t this soup have? Dairy, soy, nuts, high fat, or gluten. What does it have? Creamy, warm satisfying flavor and nutrition in a low calorie/low fat meal. It’s also very budget friendly. What’s not to like about that?!
- 1 large head broccoli
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1 tsp sea salt or to taste
- 1 tbsp parsley
- 1 tsp oregano
- 1/2 tsp thyme
- 1/4 tsp red pepper flakes or to taste
- 1/8 tsp ground black pepper or to taste
- 3 cups low sodium vegetable broth
- 1 can (15 ounces) cannellini beans, drained
- 1/4 cup nutritional yeast
- 1 lemon, cut into 4 wedges (optional)
- Cut the broccoli florets off the stem and into bite size pieces. Dice the stems into small pieces. You should have about 2 cups of florets and 1 cup diced stems.
- In a large soup pot heat the oil over medium high heat. Add the onion, diced broccoli stems, garlic and salt.
- Cook until the onions are tender. Add the parsley, oregano, thyme, red pepper flakes and black pepper. Cook another minute.
- Add the broth and beans. Bring to a simmer and cook 7-10 minutes or until the broccoli is tender.
- While the broth is simmering steam the broccoli florets until just tender crisp and still bright green. Set aside and keep warm.
- Blend the broth mixture with an immersion blender, food processor or regular blender until smooth. Blend in the nutritional yeast.
- Ladle into bowls and add equal amounts of the steamed florets into each bowl.
- Top with additional red pepper flakes and a squeeze of lemon juice if desired.
Makes 4 servings
Store leftovers in an airtight container in the refrigerator for up to 5 days. Reheat on low.
Every season has it’s star attraction and I think for winter it’s the grapefruit. I can’t resist holding one up to my nose to inhale that pungent aroma. One whiff and my mouth starts to water. Call me quirky but I especially love that funky little knife that is used for sectioning them too.
Most people probably think of grapefruit exclusively as breakfast food but don’t typecast this star. It’s great for lunch or dinner too in this Winter Citrus Salad paired with creamy avocado and a delicious warm raspberry vinaigrette.
- 8 cups salad greens of your choice
- 2 grapefruit, supremed (click here how to supreme citrus) and cut into chunks
- 1 avocado, pit removed, scooped out of the shell and diced into chunks
- 1/4 cup walnuts, toasted
- 4 tbsp grapefruit juice ( you should be able to get this amount by squeezing the pulp after cutting out the supremes)
- 2 tbsp cold pressed walnut oil (substitute flax seed oil or other neutral flavor oil if walnut oil isn’t available)
- 2 tbsp no sugar added raspberry preserves
- 1/2 tsp sea salt
- 1 tsp canola oil
- 2 tbsp minced shallots
- In a serving bowl add the salad greens, grapefruit pieces and avocado chunks.
- In a small bowl whisk together the grapefruit juice, walnut oil, raspberry preserves and salt. Set aside.
- In a small skillet heat the canola oil over medium high heat. Add the shallots and saute until soft, about 2-3 minutes.
- Add the juice mixture to the skillet and heat until warm.
- Pour the dressing over the top of the salad ingredients and gently toss.
- Top with the toasted walnuts and serve.
Makes 4 servings
This salad is best eaten right away.
It’s a new year and one of the most popular resolutions is to eat more fruits and vegetables. I happen to love salads but sometimes you can only handle so much lettuce and dressing before it just gets boring. This salad is a great way to pack your meal with loads of healthy RAW vegetables and it’s delicious and flavorful too! In this recipe I used a vegetable spiralizer to make the ‘noodles’ but if you don’t have this fun kitchen gadget on hand you can always use a sharp knife and thinly julianne the zucchini yourself. Either way you’ll have a fabulous meal that is perfect for lunch or dinner. Enjoy!
For the sauce:
- 3 tbsp peanut oil
- 1 tbsp sesame oil
- 1 heaping tbsp lemon juice
- 1 tbsp coconut nectar
- 1 tbsp Nama Shoyu (you can use soy sauce or gluten free tamari for a non-raw but gluten free option)
- 1 1/2 tbsp brown rice vinegar
- 1 tbsp fresh orange juice
- 1/4 cup natural peanut butter
For the salad:
- 2 large zucchini
- 1/2 medium red pepper, seeded and diced
- 1 cup cut snow peas
- 1/2 cup diced carrots
- 1 cup diced mushrooms
- 2-3 tbsp Nama Shoyu
- 3/4 cup bean sprouts
- roughly chopped cilantro, green onions or crushed peanuts for garnish (optional)
- Place all the ingredients for the sauce in a blender and process until smooth. Set aside.
- Place the diced pepper, peas, carrots and mushrooms in a large bowl and mix with 2-3 tbsp Nama Shoyu. You want the vegetables to be coated but not wet. Spread them in an even layer on a dehydrator sheet and place in the dehydrator at 115 degrees (if you don’t have a dehydrator you can place them in the oven on the lowest temperature setting available) for about 15 minutes.
- Using a vegetable spiralizer (or use a sharp knife to julianne the zucchini into thin strips), follow the directions for your specific model to create the zucchini noodles.
- Place the noodles in a bowl, top with bean sprouts, sauce and the marinated vegetables. Add the optional garnish if desired and enjoy!
Makes 2 servings as a main meal and 4 as a side dish.
This dish is best when eaten right away. You can make the sauce and even marinate the vegetables ahead of time but the zucchini noodles should only be cut when the dish is ready to be served.