- 3 medium ripe avocados
- 1 small red pepper, finely diced (or tomato)
- 1/2 sweet onion, finely chopped
- Seasoned Salt Borsari Citrus Blend to taste (you can find it on Amazon or Whole Foods)
1. Cut the avocados length-wise around the pit using a chefs knife. Remove the pit and scoop out the flesh; mash with a fork.
2. Mash in the remaining ingredients.
3. Enjoy! Refrigerate leftovers immediately with plastic wrap so the guacamole doesn’t brown with exposure to air.
Cookies with simple ingredients like this are simply delicious!
1/2 cup organic Almond Butter
1/2 cup organic brown sugar
1 1/4 cups rolled oats
1/2 teaspoon baking soda
- Preheat oven to 350 F.
- Beat in a small bowl the almond butter and brown sugar until fluffy. Beat in egg.
- Add oats and baking soda to mixture, mix well.
- Line two baking sheets with parchment paper, or use a baking stone.
- Roll dough into two-inch balls, and press to flatten on the cookie sheet.
- Bake for 15 – 18 minutes or until cookies brown to your crispness liking.
- Cool cookies on a rack and store leftovers in an airtight container.
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Here is a recipe suggestion inspired by recipe.com and transformed into a GF and Vegan dish. Use the root vegetables already on hand from the Roasted Root Vegetable recipe.
Vegan and Gluten Free
Makes: 4 servings
2 tablespoons olive oil
4 cups root vegetables such as parsnips, carrots, turnips, or rutabaga, cut up into 1 inch pieces.
2 cups (about 1 medium zucchini), coarsely chopped
1 cup (2 to 4 tomatoes), coarsely chopped
1/3 cup chopped red onion
2 1/2 cups beans such as cannellini, great northern, or black beans cooked till slightly tender or
1 19-oz can cannellini beans or any other preferred bean (make sure BPA free), rinsed and drained
1 3/4 cups organic vegetable broth
1 cup dried elbow macaroni (for GF I used Hodgson Mill Brown Rice Pasta with Golden Milled Flax Seed)
1/2 tsp crushed red pepper
Salt and coarsely ground black pepper
Snipped fresh basil
Grated Parmesan cheese (Omit for Vegans)
1. In a very large skillet, heat oil over medium heat. Add root vegetables, red onion and garlic. Cook, uncovered, 7 to 10 minutes or until almost tender, stirring occasionally. Add zucchini and tomatoes and saute for 3 to 5 minutes more.
2. Add beans, broth, pasta, and crushed red pepper. Bring to boiling: reduce heat. Cover and simmer 7 to 10 minutes more or until vegetables and pasta are tender, stirring occasionally. Remove from heat. Season with sea salt and freshly ground pepper; serve topped with snipped basil and (Parmesan cheese).
Lentils are part of the legume family and provide an excellent source of cholesterol-lowering fiber. Additional benefits of lentils are abundant: they are very filling, keep blood sugar levels from rising rapidly and contain heart healthy folate and magnesium, as well as a good source of B-vitamins. One cup of cooked lentils pack a whopping 17 plus grams of protein!
Chilled Lentil Salad with Cucumbers and Olives
Recipe from the Kitchn: thekitchn.com Serves 6 to 8
2 cups French lentils
2 cloves garlic, smashed
2 bay leaves
1/2 tablespoon whole-grain mustard
1/2 teaspoon salt
2 tablespoons sherry vinegar
6 tablespoons extra-virgin olive oil
2 medium cucumbers, chopped into 1/2-inch pieces
1 cup pitted kalamata or black olives, roughly chopped
3/4 cup loosely packed fresh mint, roughly chopped
1 cup ricotta or feta cheese or goat cheese
1. Combine the lentils, garlic, and bay leaves in a large pot and cover with water by 2 inches. Bring to a boil over high heat, then reduce to a simmer and cook until just tender, about 15 minutes. Drain the water and pull out the garlic and bay leaves. Refrigerate until cold.
2. While the lentil are chilling, make the vinaigrette. In a small bowl, whisk together the mustard, salt, and vinegar. Drizzle in the olive oil, whisking constantly until the dressing has emulsified.
3. Combine the lentils, cucumbers, olives, and mint in a large bowl. Pour over the vinaigrette and toss to evenly coat. Dot with ricotta, crumbled feta, or goat cheese just before serving.
Note: If you are planning to eat the salad throughout the week, use only the amount of mint needed for each serving. Add a few walnuts for more crunch if you enjoy nuts.
Time Saving Tips:
- Buy lentils already cooked. I found some at Trader Joe’s.
- Use minced garlic instead of whole garlic.
- Make the dressing ahead of time and double the recipe to use for other salads.
Spicy Black Bean Burgers
Another submission by Wendy. Her whole family loves them! Wendy gives credit to these two websites below:
Gina at www.skinnytaste.com
Angela at ohsheglows.com
1 16 oz. can black beans, rinsed and drained
1/2 C red bell pepper, cut into 2″ pieces
1/2 C chopped red scallions
3T chopped cilantro
3 cloves garlic, peeled
1 egg (I replaced the egg with 1/3 C applesauce)
1 T cumin
1/4-1/2 tsp kosher salt
1 tsp hot sauce
1/2 C quick oats
Mash beans in bowl.
In food processor, finely chop bell pepper, cilantro, onion, and garlic. Then add oats, egg, and spices.
Stir in the mashed beans.
Divide into 4 patties (use slightly oiled hands)
Place on flat surface covered with parchment and freeze at least 2 hours before cooking.
Bake at 375 degrees for 40 minutes.
To grill, prebake for 30 minutes at 300 degrees and then grill to brown.
These are full of amazing flavor and they have a great texture!
Makes approximately 4 large burgers.
Picture courtesy of Wendy L
A healthy and hearty soup from nourishingmeals.com will warm you up from the inside out. Savor the flavors, and reap the benefits of turmeric, which is known to improve liver function. Food is medicine!
2 to 4 tablespoons extra virgin olive oil
1 large onion, chopped
pinch or two of sea salt
6 cloves garlic, crushed
2 teaspoons curry powder
1 teaspoon ground cardamom
1/2 teaspoon turmeric
1/2 teaspoon freshly ground black pepper
4 to 5 large carrots, chopped (3 to4 cups)
4 to 5 yukon gold potatoes, diced large (4 to 5 cups)
8 cups water or bean cooking liquid
3 to 4 cups cooked chickpeas
1/2 cup tomato paste (one 7-ounce jar)
2 to 3 teaspoons Herbamare or sea salt
1/4 cup freshly squeezed lemon juice (optional)
1 cup chopped parsley
Heat a 6 to 8-quart pot over medium heat. Add olive oil then onions and a few pinches of salt and saute for 5 to 10 minutes or until very soft. Add garlic, spices, carrots, and potatoes and saute for a few minutes more.
Then add water (or bean cooking liquid or a combo of both), cooked chickpeas, tomato paste, and salt. Bring to a boil then reduce heat and simmer, partially covered, for 45 to 60 minutes.
Once veggies are very tender, remove from heat and add lemon juice and parsley. Taste and add more salt and pepper if needed. Serve and enjoy the flavors!
Where to start in 2017? Are you confused and not sure where to begin with goal setting for the New Year?
Here is a tried and true easy tip to remember. Best of all it comes from your Mom. . . . EAT YOUR VEGETABLES.
When I begin to go AWOL with healthy and clean eating, my cravings for sugar, flour and overall hunger increase dramatically. My temptation is to want to cut back to an extreme on what I eat for the next day or so. Not a good strategy. It will backfire both physically and mentally. Why? Because your stomach is stretched out so it is looking for bigger portions, and mentally a deprivation mindset kicks in. And, who wants to feel deprived all the time?
To help myself get back on track, I start with whatever way I can be creative to eat more vegetables. Feed yourself well and incorporate a lot of vegetables into your diet. You will find that the vegetables will replace the previous junk that you were eating, your cravings will begin to diminish and your stomach will thank you. Best of all, your confidence and resolve will continue to increase as you begin to feel healthy and strong.
Here are 3 easy steps to get back on track:
1. Plan – Get the vegetables in the house that you like and will eat.
2. Find some easy go to recipes.
3, Think outside of the box. For example, enjoy a sweet potato or baked butternut squash with a little cinnamon and nutmeg for dessert.
Keep it simple and concentrate on this one goal to start the New Year. EAT YOUR VEGETABLES. Try it and you may be surprised as to how much you will enjoy them! I can help you with some simple ideas, and many vegetable recipes that will get you started. Your Mom will be proud!!
- 1 T Five Spice Powder
- 4-5 C filtered water
- 1 C hemp seeds
- 20 pitted dates
- Combine hemp seeds, filtered water, and dates in high-powered blender.
- Pour hemp milk into saucepan and add Five Spice Powder.
- Warm on medium-high heat, stirring occasionally.
(OPTION: Use any type of milk you prefer. Just add 1 T of the Five Spice Powder to 4-5 cups of your choice of milk and warm on the stovetop.)
A SWEET & HEALTHY TREAT
. . . you can feel good about
This cake is proof that you do not need to trade healthy ingredient choices for appealing taste and appearance in baked goods. You can have it all and eat your cake too!
The cake is from coffeeandquinoa.com and the icing recipe adapted from Alissa Segersten and Tom Malterre’s cookbook Nourishing Meals, Chocolate Avocado Frosting. Alissa and Tom have the best tasting icing recipes and the rest of their cookbook is packed with healthy gluten-free recipes for the entire family.
NOTE: You will need to double the recipe for this two -layer chocolate cake.
- 2 medium beets (buy already cooked beets and avoid the work of roasting from raw)
- 2 C almond milk (or milk of your choice)
- 1 T cream of tartar
- 1 1/2 C raw turbindo sugar (sugar cane-based, minimally refined sugar)
- 1/2 C melted coconut oil
- 1 T vanilla extract
- 1 1/2 C oat flour
- 3/4 C almond meal
- 1 C unsweetened cocoa powder (I use cacao powder.)
- 2 tsp baking soda
- 1 tsp baking powder
- pinch of salt
Cake Preparation Steps
- Preheat oven to 400 degrees.
- Scrub beets and chop off stems. Wrap in aluminum foil.
- Roast until fork slides easily into center of the beet, approximately 60-75 minutes.
- Remove, unwrap, and set aside to cool.
- Slide skins off beets and cut into chunks.
- Puree in food processor. (You will be using 1 C puree for the cake.)
For the Cake
- Lower oven temp to 350 degrees.
- Coat 2 8-inch. round pans with coconut oil and line the bottoms only with parchment paper. Cover the paper with coconut oil.
- Whisk together the milk and cream of tartar and let stand about 5 minutes.
- Add the beet puree, sugar, coconut oil and vanilla extract to the milk mixture. Beat until foamy (about 30 seconds).
- Sift in the remaining dry ingredients and beat again until fully incorporated.
- Pour into prepared pans and bake at 350 degrees until toothpick inserted in center comes out with fudge like crumbs, approximately 30-35 minutes.
- Remove and cool completely. (NOTE: I place the cooled pans into the freezer and let freeze overnight. The cake is easier to frost when frozen.)
- 3 small ripe avocados, about 1 C mashed
- 6-8 T honey or maple syrup
- 6-8 T cocoa powder (I use cacao powder)
- 1 T vanilla
- 1-2 tsp almond flavoring
- 1 tsp lemon juice
Icing Preparation Steps
- Place all ingredients into a food processor fitted with the “s” blade. Process until very smooth.
NOTE: Pull the cake rounds out of the freezer and immediately frost with the icing. We store the cake in the fridge.
(Recipe from veganyumminess.com.)
This macaroni and cheese satisfies those hungry tummies AND you can feel good about incorporating those healthy veggies too!
- 10 ounces macaroni noodles
- 1 C peeled and diced yellow potatoes
- 1/4 C peeled and diced carrots
- 1/3 C chopped onion
- 3/4 C water from the boiled vegetables
- 1/2 C raw cashews
- 1/4 C coconut milk
- 2 T nutritional yeast flakes
- 1 T lemon juice
- 1 tsp salt (or more, to taste)
- 1/4 tsp garlic powder
- 1 pinch cayenne pepper
- 1 pinch paprika
- Cook macaroni according to package directions. Drain, and set aside.
- Bring 2 cups of water to boil in a small saucepan and add the chopped potatoes, carrots, and onions. Cook for approximately 10 minutes, until soft.
- Remove the vegetables from the saucepan with a slotted spoon and place them directly into the food processor.
- Add 3/4 C of the cooking water and the rest of the ingredients and blend until smooth.
- Pour the sauce over the cooked macaroni and serve.