SUMMER OATMEAL

a closeup

I originally got this idea during a lecture from a nutritionist in NJ.  I doubted it, I tried it, I love it!  The concept is that the soaking of the oats starts the germination process and provides a healthier option for your morning breakfast.

I make a bunch of these at a time.  They keep for days.    Here's my version:

INGREDIENTS:

1/2 cup old fashion Quaker oatmeal (definitely is not good using steel cut)

flax seeds, ground

fresh or frozen blueberries

cinnamon

pecans or other nut

chopped dried dates

almond milk

agave nectar, optional

DIRECTIONS:  make at least a day or more in advance

In each bowl place the oatmeal.  Add a tsp or two of ground flax seed.  Sprinkle with cinnamon.

Add berries, pecans and dates.

Add enough milk to cover all in the bowl.  Wrap with saran wrap and keep in the refrigerator.

TO SERVE:

Do not cook...serve chilled or set out a bit  at room temperature.  For an added boost of flavor, top with some agave nectar for sweetness.

assembly line production

PURPLE POTATOES n' PARSLEY

I decided to make my mom's wonderful flavorful, parsley potatoes.  Always trying to take it to the next level, I chose the purple potato.  This recipe, like all of mine, is quick, easy and delish.  Thank you mom.

the purple potato, colorful inside and out

check it out:

http://www.scientistlive.com/European-Food-Scientist/Ingredients/Anti-cancer_capabilities_of_purple_potato/22806//

http://articles.chicagotribune.com/2009-04-01/entertainment/0903300517_1_purple-anthocyanins-tomatoes

INGREDIENTS:

3 purple potatoes, cut in half

1/4 cup butter / I use Earth Balance

3 Tbsp. olive oil

large bunch of fresh parsley, finely chopped

salt and pepper to taste

DIRECTIONS:

Boil the potatoes until just fork tender / let cool, then skin and dice

Melt in the skillet, the oil and butter

Add the parsley and the potatoes.  Stir to coat and heat.  Season with the salt and pepper.

GREAT accompaniment to any meat or "mock" meat.  I served this with veggie hot dogs, with a Burgundy sauce.  I'll post this next.

the finished product / yum

TOSSED MANGO SALAD

start with all fresh ingredients

INGREDIENTS:

1/4 head of lettuce, shredded

1 tomato, chopped

1/2 red onion, chopped

1 ripe mango, diced

1 lg. bunch of fresh mint, remove stems

DIRECTIONS: 

Toss the above together and dress at the last minute with the following mixture:

DRESSING:

2 Tbsp. olive oil

1/2 tsp. balsamic vinegar

1 tsp. red wine vinegar

1/2 tsp. dijon mustard

3/4 tsp. agave nectar

2 Tbsp. water

salt and pepper to taste

SERVES 2

WHITE PIZZA

no cheese on this pizza, a tofu mixture substitutes for the ricotta plus VEGAN parm

use a pizza stone for a crispier crust

INGREDIENTS:

1 (9.7 oz) Freschetta Artisan Pizza Crust (golden wheat)

1 recipe tofu "cheese"  (see my cheese-lasagna posting of 6-22-11)

sauteed chopped and mixed veggies / red onion, pared  & diced eggplant)

sliced fresh tomato

pesto sauce  (see my pesto posting of 6-26-11)

Vegan Parmesan cheese

DIRECTIONS:

Spread the tofu "cheese" mixture onto the pizza crust.

Cover with a layer of the vegetables.  Then the tomato slices.

Dab the pizza with the pesto sauce.

Sprinkle the "parm" over the pizza.

Bake at 425 degrees on a preheated pizza stone for 9 to 13 minutes.



SESAME GINGER SEITAN

This ginger-spiked seitan is a veg-friendly compliment to most vegetables.  I added fresh steamed asparagus to enhance this very flavorful "meat".  I served this with the leftover kale and broccoli  mixed with the brown rice, both from the night before.  The dish alone would be great served with brown rice.

READ MORE ABOUT SEITAN:

http://www.vrg.org/recipes/vjseitan.htm

http://kblog.lunchboxbunch.com/2009/02/tofu-versus-seitan-taste-texture-and.html

SESAME GINGER SEITAN:

INGREDIENTS:

3 Tbsp. soy sauce  ( I like using Braggs)
2 Tbsp. white wine OR sake
2 Tbsp. mirin
1 Tbsp. fresh ginger, grated
1 small clove garlic, grated
8 oz. seitan (I buy already sliced)
3 tsp. sesame oil, divided
FRESH asparagus

DIRECTIONS:

1.  Steam the asparagus until just tender.  Cool down and cut each stalk into thirds.

2.  In a medium bowl, mix all ingredients except seitan and 1 tsp. sesame oil.

3.  In a saucepan over medium heat, heat sesame oil.  Add seitan and stir-fry, gradually adding marinade one tablespoon at a time.  Add the asparagus and cook for a few minutes to heat and incorporate the flavors to the vegetable.

KALE N' BROCCOLI

A friend of mine makes this one.  There's no real recipe, you can't mess it up. 

INGREDIENTS:

2 bunches of kale
2 crowns of broccoli
2 large onions
6-8 cloves garlic, sliced
1 red pepper
olive oil
balsamic vinegar
red wine vinegar
agave nectar
salt and pepper, to taste

DIRECTIONS:

Saute onions, pepper strips and garlic in some olive oil , agave nectar and the vinegars.  Cook SLOW

Add the broccoli flowerettes.  Saute to start softening and then add the kale.  With the lid on, let the kale cook down.  Be prepared to give this a long slow cooking.  Add salt and pepper to season.

Serve with brown rice and Braggs Liquid.
http://www.formerfatguyblog.com/2007/09/29/what-is-braggs-liquid-aminos.html

THE SUSTAINABLE GARDEN

Recently read a great article in the local Natural Awakenings magazine.  The article talked about conscious eating with SUSTAINABLE HOME COOKING being connected to healthy home cooking and local food.  The writer cited the ten reason to get us going:

1.  It's economical
2.  It's safer
3.  It's healthier
4.  It tastes better
5.  It tastes like you want it to
6.  It's satisfying
7.  It makes reducing meat consumption easier
8.  It's a gift to future generations
9.  It enriches your life
10. It makes a statement

...written by Rich Sanders, a lifelong foodie /  read the full article:
http://awakeningcharlotte.com/content/2010/04/02/sustainable-home-cooking-ten-reasons-to-take-back-the-plate/

In keeping with this theme, I just purchased another new cookbook:  CLEAN FOOD, Terry Walters.  This book is based on fresh produce and simple recipes.  It's a seasonal guide to eating close to the source and provides more than 200 recipes. Promises to be great.  I'll be sharing lots from this one.  :)

GARDEN HERB PESTO

This, like the others, is simple, fresh and quick.  Use your food processor and mix it all together.

start fresh

everything goes into the food processor

TIP:  Buy pine nuts in bulk, the difference in price is amazing.  A small jar is equivalent to $60 to $62 per pound.  Buying in bulk costs in the low $20s.  It pays to purchase in bulk.

HERB PESTO:

2/3 cup olive oil

1/2 cup loosely packed fresh basil leaves

1/2 cup loosely packed fresh flat-leaf parsley leaves

1/2 cup grated Parmesan cheese

1/4 cup pine nuts

1/4 cup cold water

1 - 2 cloves garlic

2 Tbsp. fresh oregano leaves

1 Tbsp. fresh rosemary leaves

1 Tbsp. lemon juice

1/2 tsp. salt

1/2 tsp. pepper

DIRECTIONS:

Process all ingredients in a food processor until smooth, stopping to scrape down sides as needed.

I turned this into another pizza (yes my favorite fast meal) but this is great served with pasta.

Next pesto to experiment with will be LEMON PESTO using lemon balm.  Can't wait!

AN OCCASIONAL BINGE & FRIED PICKLES

On occasion, everyone MUST have a binge meal.  Oh WOW, have I discovered two fabulous spots!

Lunch is a must at NIRLEP INDIAN RESTAURANT
Savannah Hwy, Charleston, SC

Nirlep offers both vegetarian and non with wine available .  (not sure why, but the red wine is served chilled - small price to pay for this varied selection of the authentic flavors of Indian Cuisine.)  The star is the luncheon buffet (I am sooooo opposed to buffets) which to date is the only one I would even consider.  (hey, never say never)

The selections are bountiful, the hosts are gracious and yes, it is so easy to over eat.  I have never tasted a fresher salad than what they serve and would love to snag that recipe.  Other favorites are the vegetable pakoras  (yes, yes, fried...definite theme developing here in Charleston), channa masala (chick peas in curry sauce), dal mankni (fabulous lentil dish) and scores more including meats, soup, breads, sauces and dessert.

Dinner is so much fun at GILLIGAN's.  I can personally recommend the all-you-can-eat shrimp dinner.  For $20 you get a basket of the BEST hush puppies, plates of shrimp (20 at a time, fried, steamed or grilled) and your choice of 3 sides.  Check the menu for other choices, including vegetarian - yep...friends CAN dine together.  http://www.gilligans.net/topic.asp?pid=1

The most unusual appetizer I tried the other night was the fried pickles.  WOW!  Hard to imagine but sorry I didn't miss this one.  Wanna make them taste even better?  Dip them in Ranch Dressing.  Double WOW!

warning - not for dieters!!!

ICED SOUP-SALAD

GAZPACHO

This famous "iced-soup salad" of Spain has a multitude of variations.  If you are prone to stomach problems caused by cucumbers, try using a combination of the diced cucumbers and diced zucchini (or all zucchini).  The taste is still delicious.

INGREDIENTS:

6 medium tomatoes, peeled, minced
2 medium cucumbers, seeded, minced
2 cloves garlic, peeled, minced
1/4 cup olive oil
3 Tbsp. vinegar
1 - 2 tsp salt
1/4 tsp. pepper
1/8 tsp. cayenne
1 to 1 1/2 cups canned tomato juice

DIRECTIONS:

Several hours before serving:

In large bowl combine tomatoes, cucumbers, onion and garlic.  Then stir in olive oil, vinegar, salt, pepper, cayenne, and tomato juice, blending well.  Cover and refrigerate until well chilled.

Serve in soup bowls and sprinkle with parsley.  If desired, sprinkle with optional toppings such as:
pitted ripe olives, sliced or toasted bread cubes.

Makes about 8 servings.

QUICK AND EASY TOMATO KETCHUP

Quick and Easy Tomato Ketchup

One might ask, why make ketchup?  Last week Dr. Oz addressed the sugar issue with Americans.  Consumption is at an all time high.  Sugar is feeding disease in our country.  According to Dr. Oz, a mere 2 tablespoons of ketchup contains 2 teaspoons of sugar.  That information is startling.  Who eats a mere 2 tablespoons?

The following recipe is from Not Your Mother's Slow Cooker Cookbook.  Check out this cookbook.
http://www.amazon.com/Your-Mothers-Slow-Cooker-Cookbook/dp/1558322450  This is great served with the Butternut Squash fries or one of  my many meatless loaves or burgers.

Quick and Easy Tomato Ketchup

INGREDIENTS:

One 28-oz. can tomato puree
1 small yellow onion, coarsely chopped
1 medium-size shallot, chopped
1/2 cup cider vinegar
1/4 cup firmly packed light or dark brown sugar
1/2 teaspoon dry mustard
1/4 teaspoon ground allspice
1/4 teaspoon ground cinnamon
1/4 teaspoon ground mace
1/4 teaspoon ground ginger
1/4 teaspoon ground cloves
1/4 teaspoon red red pepper flakes
sea salt to taste
a few grinds of black pepper

DIRECTIONS:

1.  In a food processor, combine the tomato puree, onion, and shallot and process until just smooth.  Add the vinegar, brown sugar, mustard, allspice, cinnamon, mace, ginger, cloves, and pepper flakes and pulse to combine.  Pour the tomato mixture into the slow cooker.  Cover and cook on HIGH for 2 to 2 1/2 hours, stirring occasionally.

2.  Remove the lid and continue to cook the ketchup on HIGH, stirring a few times, until the mixture has thickened to the desired consistency, 30 minutes to 1 hour.  You want it to be able to plop off a spoon.  Season with salt and pepper.

3.  Turn off the cooker and let the ketchup cool to room temperature in the crock.  Scrape with a rubber spatula into a clean spring-top glass jar (or use a screw top and a new lid). Serve warm, at room temperature, or chilled.  Store, covered, in the refrigerator for up to 2 months.
Yield: about 3 1/4 cups

BITTMAN'S TOFU

TOFU ANYONE WILL LOVE

This super-crispy and chewy tofu is full of flavor and makes a great healthy satisfying snack.  I season them like I do my Butternut Squash Fries.  They can also be used to top salads or add flavor and nutrition to stir-fries and soups.  I can't get enough of these!


As part of my main meal, I'll often pair Tofu Croutons with a vegetable combination.  Pictured here are broccoli and brussel sprouts seasoned with blood orange virgin olive oil and a citrus pepper spice mixture.

TOFU CROUTONS

INGREDIENTS:

1  pkg. firm tofu, patted dry and cut into1/2 inch cubes
2  Tbsp. olive oil
Penzeys smokey seasoned salt
garlic powder

DIRECTIONS:

1.  Preheat the oven to 350 degrees.  Put the tofu cubes on the baking sheet and drizzle with the oil.  Sprinkle with the seasonings listed above OR you own mixture.  Toss gently to coat.

2.  Bake, undisturbed, for 1 hour.  The croutons will shrink quite a bit and be a golden brown.  Cool slightly and use immediately or cover tightly and refrigerate for up to 3 days.


Croutons in progress.  Thanks to Mark Bittman for this great addition in his book, How to Cook Everything Vegetarian. 

TAILGATING CASHEWS 2 WAYS

TAILGATING CASHEWS 2 WAYS

This protein loaded snack is great for any party...whether it's a tailgating or an at home gathering with family and friends.  Pack these for those foodless airline flights or eat them as a part of dinner. Yummy!

CAJUN CASHEWS

1 Tbsp oil
2 tsp white vinegar or red vinegar
2 tsp Tabasco Sauce
1 tsp chili powder
1/2 tsp garlic powder
2 cups unsalted RAW cashews
http://nutritiondata.self.com/facts/nut-and-seed-products/3095/2

Preheat the oven to 350 degrees.  Place the oil, vinegar, Tabasco, chili powder and garlic in a medium saucepan.  Blend all together over low heat.  Add the cashews and toss until they are well coated with the mixture. 
Pour the nuts onto the a large cookie sheet.  Bake 10 minutes, turn with spatula.  Bake an additional 10 minutes.  The cashews will be lightly browned.


pictured Lemon Pepper Cashews

LEMON PEPPER CASHEWS

4 Tbsp. oil
1 Tbsp garlic powder
1 Tbsp dry Hidden Valley Ranch Salad Dressing mix
1 tsp dry dill
1 tsp lemon pepper
cashews, about 3 cups

Preheat the oven to 350 degrees.  Place the oil, garlic, dressing mix, dill and lemon pepper in a medium saucepan.  Blend all together over low heat.  Add the cashews and toss until they are well coated with the mixture. 
Pour the nuts onto the a large cookie sheet.  Bake 10 minutes, turn with spatula.  Bake an additional 10 minutes.  The cashews will be lightly browned.

PESTO PIZZA

Here's a great use for the leftover sun-dried tomato pesto that I posted previously.
http://vegetarianfoodadventures.blogspot.com/2011/06/sun-dried-tomato-pesto.html

These pizzas are healthy, low cal and delicious.

INGREDIENTS:

100% whole wheat tortillas
sun-dried tomato pesto
sauteed mixture of veggies:  today I used red onion, eggplant and 1 hugh green pepper
vegan parm

DIRECTIONS:

Pre-heat the oven to 425 degrees.

Place the tortillas on a cookie sheet and bake until the top is lightly browned.  Remove from the oven, turn to the other side and set aside.

Spread the pesto thinly on the unbaked top of the tortillas.

Sprinkle the veggies evenly over the top.  Sprinkle the tops with vegan parmesan.

Bake till warmed through. (about 5 minutes)

Cut with a pizza cutter.  Optional:  Serve with peanut sauce (Satay) drizzled on top.

The peanut sauce makes this a unique pizza.  Thanks to Christine for this novel idea.

CHEESE-LESS VEGETABLE LADENED LASAGNA

For this recipe, using veggies fresh from the garden, in olive oil, I sauteed onions, 4 small eggplants, 6 Italian sweet peppers, 2 green peppers

INGREDIENTS:

whole wheat lasagna noodles

for the sauce: 

Classico Traditional Sweet Basil, 2 jars

fresh basil

crushed red pepper

red wine

oregano

olive oil

black pepper

Mix all tog. and simmer.

vegetables:

saute whatever you have (see above for this particular batch)

mock ricotta:

1 block tofu

2 cloves garlic

fresh basil leaves

salt and pepper

olive oil, as needed

other cheese:

bag of soy mozzarella "cheese"

vegan parmesan

DIRECTIONS:

While the sauce is simmering, boil the block of tofu for 5 minutes.  Drain.

Put the tofu in a food processor with the garlic, basil, salt, pepper and oil.  Puree, adding oil as needed, to process into a nice spreadable "cheese". 

Cook the noodles according to the pkg directions and drain.  Lay flat on foil so they don't stick together.

Assemble this lasagna like any other.  In baking dish place 1/3 of the sauce.  Start the layering process, alternating the noodles, the "ricotta" cheese, the sauteed veggies, the "mozzarella" and continue ending with a layer of mozzarella and finish up with the vegan parmesan.

Bake at 350 degrees for 45 minutes.  Let sit an additional 15 minutes.

the finished product is amazing and NO cheese

???? PROBLEMS WITH THE SITE ????

Pictures from my BLOG site are miraculously disappearing.  Go Figure!  Not sure why???  Stay with me...we'll get this all worked out!

KNITTING AND FOOD

 

KNITTING AND FOOD

A very good friend my mine, Barbara, worked as a Weight Watchers counselor.  She used to discuss knitting and its benefits with her clients.  The theory is, if you keep busy (great idea in the evenings) with your knitting (or another craft that keeps the hands active) you won’t be tempted to grab at those quick snacks.  Knitting…what a wonderful meditative form of weight control!

Speaking of knitting, Libby at the shop shared a very nice recipe with the group.  It’s tasty AND its healthy. 

LIBBY'S QUINOA SALAD

Salad Ingredients:

quinoa, cooked    (quinoa)

walnuts

parsley

carrots, chopped

colored peppers, chopped

celery, chopped

craisins

Dressing:

1/2 cup olive oil

1/3 cup rice vinegar

2 lemons, juiced

2 large cloves garlic

1 tsp Dijon mustard

1 tsp cumin

salt and pepper to taste

Mix all together.

Directions:

Toss the salad ingredients together.  Mix in the dressing. 

Great as a lunch or a side dish.

TERIYAKI SHRIMP AND FRESH PINEAPPLE

Teriyaki Shrimp and Fresh Pineapple

Potluck Party tonight...what to take?  Hmmm decided to rework that old teriyaki steak recipe; hence the following:

TERIYAKI SAUCE

1/2 cup tamari
2 Tbsp. agave nectar
2 Tbsp. olive oil
1 tsp. ginger
1/4 tsp. pepper
2 cloves, grated garlic
1 oz. sherry

KABOBS

2 lbs. large shrimp
1 pineapple
short wooden kabob sticks
1.  Preheat oven to 375 degrees.
2.  Mix all the sauce ingredients together in a bowl.  Skewer 1 shrimp and one pineapple chunk onto a kabob stick.   (you can also add red pepper for great color)
3.  Place the kabobs in baking dishes, do not stack these.  Pour the sauce over.
4.  Bake for 10 minutes, turn each kabob over, finish baking for 10 more minutes.  Serve hot or cold.
Mine tonight are being served cold with a mango dipping sauce. (Costco has the BEST)

 

SUN-DRIED TOMATO PESTO

I just had a fabulous summer day lunch (OK OK, I'm sure the chilled white wine helped - I had to!  It's 102 degrees here today). 

This recipe can be used for lunch as I have today, for fabulous appetizers or as a tasty substitute for pizza sauce. (I plan on making Christine's flatbread pizzas SOON with this pesto and some fresh veggies from my garden. 

PERFECT SUN-DRIED TOMATO PESTO
(makes 1 1/2 cups, takes 10 minutes)

2 (3-oz) pkgs sun-dried tomato halves  (I just used the tomatoes from the jar / a brimming 1/2 cup)
1/2 cup grated Parmesan cheese ( I use the vegan product)
1/2 cup loosely packed fresh flat-leaf parsley
1/2 cup olive oil
1/4 cup pine nuts
3 cloves garlic
3 Tbsp. cold water
1 Tbsp. lemon juice

DIRECTIONS:

Process all ingredients in a food processor until smooth, stopping to scrape down sides as needed.  Serve

the vegan cream cheese used to spread on the cracker

great on bagels too

perfect sun-dried tomato pesto

LUNCH or appetizers:

I spread a cracker with vegan cream cheese, top with the pesto and garnish with a pinenut.  Looks nice and tastes great!

Next I'll be trying the leftovers as a pizza spread...stay tuned.

BLACK BEAN BURGERS

These amazing black bean burgers are simple to make and delicious.  These, to date, are my favorites.  I love everything served on them: vegan cheese, red onion, fresh tomato slices, vegenaise, relish AND ketchup.  All on a toasted bun, of course.  Yep, the works!

                                       use a food processor to keep this recipe simple and quick

 



INGREDIENTS:

1 Tbsp. garlic

1/2 onion

2 cans black beans

2 Tbsp. cilantro

2 tsp. parsley

1 egg

1/2 tsp. crushed red pepper

1/2 cup bread crumbs

salt and pepper to taste

DIRECTIONS:

1. Using a food processor, pulse together the garlic and onion.

2. Add ONE can of drained and rinsed black beans.  Pulse along with the cilantro, parsley, egg and red pepper.

3. Put this mixture into a bowl and stir in 1 can of drained and rinsed black beans, the bread crumbs, salt and pepper to taste.

4. Form patties, grill on medium to medium low heat using PAM.  Handle carefully.

Makes 6 good sized patties.

Use quality ingredients.  Instead of regular bread crumbs, I use seasoned Panko crumbs.  Goya are the best beans.

patties are a bit fragile, use two spatulas to turn

they turn a lovely brown color

 

I find it easier to cook these on my stovetop griddle rather than my outside grill.

Yields 6 good size burgers.

ROASTED RADISH? WHO WOULD HAVE THOUGHT!

I normally can't stand the radish.  Way too spicy for me!  This method of cooking tames the heat.  Can't wait to harvest more.

fresh from the ground / multi-colored mini carrots

radish crop / still in pot

I made this one up last night after my garden yielded baby carrots and radishes.  Amazingly good. 

INGREDIENTS:

1 bunch of mini-carrots, ends trimmed but not peeled

1 bunch of radishes, cut in half

3 cloves garlic, cut into chunks

3 sprigs of rosemary

olive oil

salt

pepper

DIRECTIONS:

Preheat oven to 400 degrees. 

Toss together the carrots, radishes, garlic, oil, rosemary and seasoning.

Bake for 35 to 45 minutes or until veggies start to darken / caramelize.

finished product



HEART HEALTHY SNACK

HEART HEALTHY SNACK

Every Christmas, my brother Jon, sends me a case of the infamous Altoona  (Benzels) http://www.benzels.com/  

pretzels, assorted shapes and sizes. 

While it is true that there isn’t much nutritional benefit to pretzels; they still make a good easy to grab low fat snack.  One serving of pretzels contains 1 gram of fat compared to potato chips’ 10 grams.  If salt is an issue, choose the non-salted version.  As with any snack, limit your intake.

I particularly love turning these pretzels into a spicy snack mixture.  Actually, it’s good enough to serve with drinks or give as gifts.   Warning: addictive!

SPICY PRETZELS

1 lb. bag of thin pretzel, small or crushed/mix types

¾ cup canola oil

1 ½ Tbsp. garlic powder

1 ½ Tbsp. Hidden Valley Ranch Salad Dressing mix

1 tsp. dill

1 tsp. lemon pepper

Preheat oven to 350 degrees. 

Combine the oil, garlic powder, dressing mix, dill and lemon pepper.  Put the pretzels  (break up any large pieces) into a large bowl.  Drizzle the oil mixture over the pretzels, stirring well.

Spread the pretzels out over 2 large cookie sheets. 

Bake 10 minutes.  Toss with a spatula.

Bake an additional 10 minutes  (pretzels will start to turn dark).   Cool and package either in plastic bags OR jars.

GUACAMOLE

I obtained this recipe from one of the many vegetarian cooking classes that I have attended over the past 15 yrs.  It's simple but great.  By now, I'm making this one by heart.  No recipe needed!  Hint:  for a summer twist, instead of the diced tomato, add diced mango.  Fantastic!

INGREDIENTS:

2 ripe avocados
juice of 1/2 lime
1 1/2 tsp hot sauce or fresh roasted jalapeno sliced into thin rounds (opt)
1 clove garlic (mashed OR grated)
1 large tomato diced into small pieces
salt to taste


DIRECTIONS:

In a small bowl, fork mash the garlic and salt together.
Add the cubed avocado pieces.  Semi-mash with the fork...leaving a chunky texture.
Add the lime and stir.
Add the tomato and hot sauce or peppers (if using). 


NOTE:  Please read above for the tomato substitution.  Many other combinations are possible...be creative.  Try some red diced onion or olives.  Can't go wrong here.  The mango is my absolute summer favorite.

Most people serve guacamole with chips.  I prefer a wheat free, gluten free cracker, Mary's Crackers.  There is a variety of flavors but my favorite are the original and the black pepper.  Look for a good sale, these can be quite costly...ranging anywhere from $3.33 to $5.00. 

Check their site:  http://www.marysgonecrackers.com/ns/intro.php

GARLIC GARLIC SALAD

This simple and delicious salad is inspired by the famous chiapparellis restaurant. http://www.chiapparellis.com/ which is located in Baltimore in the little Italy section. 

GARLIC GARLIC SALAD DRESSING:

1 cup olive oil
minced garlic (5 cloves)
1/2 cup wine vinegar
1 1/2 cup fresh grated parmesan or romano cheese (or vegan alternative)
1 Tbsp. oregano

Mix the above ingredients and let it set overnite if possible.

SALAD:

2 heads of lettuce, shredded
thinly sliced red onion
2 chopped hard boiled eggs
4 or 5 Italian peppers (optional for garnish)

Mix the above ingredients in bowl.  Just before serving, pour on the dressing.  Toss and serve.

For a main dish, top with calamari or grilled shrimp. 

WHITE CLAM SAUCE

my favorite brand

This is a good quick meal.  I like to serve it with a side of cooked greens, like the kale and broccoli shown below.

INGREDIENTS:

2 cloves garlic, minced

1/4 cup olive oil

3 (6.5) can clams  (I use 2 minced and 1 chopped)  DRAIN and RESERVE all the liquid

1 (8 oz) bottle clam juice

1 Tbsp. chopped parsley

1/4 tsp. basil leaves

pepper to taste

DIRECTIONS:

In medium saucepan, cook garlic in oil until tender.  Add the reserved clam liquid and remaining ingredients except clams.

Bring to a boil; reduce heat and simmer 5 minutes.

Add clams; heat thoroughly.

Serve over hot cooked linguine with grated Parmesan cheese (or vegan substitute).

(choose a pasta with crevices, that will hold the clams and juice)

SAFETY AND YOUR SEAFOOD

This is a video everyone should watch.  Be aware and start asking questions.  Know where your seafood comes from.


http://www.youtube.com/watch?v=p0F8x4i5GYE&feature=related

DARK CHOCOLATE TRUFFLES

Dark Chocolate Truffles

Try this healthy version of sweet fun food.


Ingredients:

1/2 cup apricots (or prunes)
1/4 cup pitted dates
3 Tbsp. almond butter
1 Tbsp. maple syrup
3 Tbsp. unsweetened cocoa
1/2 cup finely grated unsweetened coconut (don't like coconut? use some unsweetened cocoa powder)

Directions:

In a food processor, drop the apricots and dates through the feed hole one by one.  Scrape the processor bowl and run until the apricots and dates are smooth.
Add remaining ingredients except for the coconut.  Run until smooth and scrape the processor bowl with a spatula as needed.
Roll the mixture into 12 one-inch balls and roll in coconut to coat.  Refrigerate for at least 1/2 hour.

THE TERROR WITHIN

"THE TERROR WITHIN"

I spent last night viewing a wonderful documentary that every American should watch.  The documentary, Killer at Large: Why Obesity is America's Greatest Threat makes some very strong nutritional statements.  It explores the issue from individual, political, scientific and cultural perspectives.  This video is a MUST SEE.

Some key points:
1.  Obesity causes 10,000 American deaths each year and plays a role in 1/3 of all cancer deaths.

2.  Sugar affects the same system of the brain that illegal drugs do.

3.  Sweet foods can induce a form of dependency. (watch Super Size Me for even more proof)

4.  The quantity of food has replaced the quality.

5.  People with the least amount of money are eating the worse nutritional foods.

6.  The travesty is: the least healthy calories are CHEAPER; the healthy foods cost more.  This documentary asks us to call it quits to food being a profit center. 

QUICK SUMMER SALAD

My Favorite Summer Salad/QUICK

I obtained this recipe when I attended a 5 day vegetarian conference in Johnstown, PA. It quickly became my favorite.  I've made changes to accomodate my love of limes. 

Sweet Corn and Tomato Salad with Fresh Cilantro

5 ears fresh corn, husked
1 lb. plum tomatoes, cut into 1/2 inch cubes
3/4 cup finely chopped red onion
1/2 cup chopped fresh cilantro
3 Tbsp. extra-virgin olive oil
juice of 1 lime

Cook corn in a large pot of boiling salted water until just tender, about 5 minutes.  Drain; cool to room temperature. 
Cut corn kernels from cobs.  Transfer corn to a large bowl.
Add remaining  ingredients; toss to blend.
Season salad to taste with salt and pepper. (Can be made 2 hours ahead.  Let stand at room temperature, tossing occasionally.)
As a main dish, protein enriched, add 1 can of drained and rinsed black beans.  YUMMY!

FUN FOOD QUIZ

Try this fast fun international food quiz:

http://www.fekids.com/img/kln/flash/DontGrossOutTheWorld.swf

What was your score???

CHUNKY GARDEN SAUCE

GARDEN SAUCE - use whatever you can harvest/purchase in a given day.  Today I was able to pick eggplant and yellow squash.


INGREDIENTS: (what I used this particular day, feel free to "play")

1 jar marinara sauce
2 small eggplants, peeled and chopped
1 red onion, chopped
1 yellow squash, chopped
2 garlic cloves
parsley
oregano
fresh basil
red wine - generous
olive oil


DIRECTIONS:

 Saute the onion in olive oil and some salt till soft.
Add the garlic, eggplant and squash and continue to saute until very soft.
Add the marinara and the spices.  Add extra olive oil and a generous splash of red wine.
Cover and simmer.
Serve with whole wheat pasta.

BUTTERNUT SQUASH FRIES

BUTTERNUT SQUASH FRIES

These guiltless fries are truly healthy and delicious.  The first time I made these, I ate the entire batch.  Careful with the ketchup, it's 44% sugar. 

Squash French Fries

Ingredients:

½ butternut squash

Salt/spices

Cooking spray

2 Tbsp. olive oil

Ketchup to serve

 

Directions:

1.    Pre-heat oven to 425 degrees.

2.    Peel and de-seed your butternut squash. Slice squash in half.

3.    Cut it up into French fry shapes.

4.    Place on a cookie sheet (s) sprayed with non-stick spray. Drizzle over 2 Tbsp. olive oil.  Toss to coat.  Cover lightly with kosher salt. I like to use garlic powder and Penzey's Smokey Seasoned Salt.

5.    Place tray in your pre-heated oven and bake for 40 minutes or so, flipping halfway through baking process.

6.    Fries are done when they are starting to brown on the edges and get crispy.

7.    Serve with ketchup or syrup if desired.

ANOTHER SOURCE OF PROTEIN

Yet another source of protein

For a quick protein accompaniment at a meal, consider serving FALAFEL. You can make it, many sites offer the recipe:

Another option is shopping at COSTCO.  An internet site offers the nutritional breakdown.
I LOVE serving FALAFEL with this simple sauce.

Tahini Dressing
3 Tbsp. olive oil
2 cloves garlic, crushed or finely minced
zest and juice of 1 lemon
1/3 cup Tahini, stir well before measuring
1/2 tsp. salt and black pepper, to taste
1/4 tsp cumin powder
1/2 cup vegetable stock, or as needed
Mix all together.

ANOTHER OPTION:  Tonight I made the falafel with a side dish of Butternut Squash and Carrots in a Coconut Curry Sauce which lends itself well for a dipping sauce for the falafel.  Enjoy!

So I've noticed that most people have trouble with their diets because of their sugar cravings.  I am always amazed that people can eat a full meal and then order dessert.  Students used to walk into school eating skittles and drinking sugared drinks for breakfast.  I WAS and continue to be appalled. 

Sugar's effect on your health

The average American consumes an astounding 2-3 pounds of sugar each week, which is not surprising considering that highly refined sugars in the forms of sucrose (table sugar), dextrose (corn sugar), and high-fructose corn syrup are being processed into so many foods such as bread, breakfast cereal, mayonnaise, peanut butter, ketchup, spaghetti sauce, and many microwave meals.

read more on the drawbacks
Fresh pineapple is a great after meal dessert, quick and natural.  Some companies claim that pineapples help to filter out the mercury of fish.  mercury  When you crave something a little special or company is coming, try this Raw Vegan Coconut Cake.  It's easy to make and delicious.


RAW VEGAN COCONUT CAKE
CAKE
2 tsp vanilla extract
1 cup almonds
1 cup pecans
1/2 cup dried apricots (or apples)
1 cup dates
Finely chop nuts in the food processor; slowly add fruits and dates
Add vanilla & process till smooth
Mold dough into the desired shape (I like the round one layer cake)

ICING
1 cup dates
1 cup pine nuts
2 tsp vanilla extract
1 - 2 Tbsp water
1/2 cup coconut
Process dates and nuts and vanilla until smooth and creamy. 
Add water as needed.
Spread on cake - press coconut onto the top and sides of the cake.
Serves 8