Showing posts with label vegan. Show all posts
Showing posts with label vegan. Show all posts
Friday, March 13, 2015
Cauliflower with Garlic and Lemon Low Carb Gluten Free Paleo Vegan
Cauliflower, garlic, and lemon; three of my favorite flavors in one dish.
Click to continue reading
Read more »
(Updated with better photos and step-by-step instructions, March 2014.) Have you heard that cauliflower is the new trendy vegetable for 2014? I don't know who decides these things, but personally I'm kind of excited to see a versatile and low-glycemic vegetable like cauliflower getting the spotlight! My love for cauliflower is well documented in the recipe archives, but there are quite a few of my early cauliflower recipes that can really use a photo update, like this amazing way to cook cauliflower I posted in 2006 when I was infatuated with Mark Bittman's wonderful book The Best Recipes in the World. In this recipe with Tuscan origins, the cauliflower is briefly simmered, then sauteed in a generous amount of olive oil that's been seasoned with garlic and finished with both lemon zest and lemon juice. This is a pretty garlic-flavored dish, which was fine with me. But if you're not sure how much you like garlic, or if you're planning a romantic evening, you might want to reduce the amount of garlic.
Click to continue reading
Sunday, March 8, 2015
A Simple Raw Vegan Asian Pear And Raspberry Crisp With Walnut Hempseed Crumble
 |
| This no-cook crisp features pears and fresh raspberries Follow Foods For Long Life on FACEBOOK ! |
Crisps - The Perfect Dessert!
I love fruit crisps. When they are baked, they fill the house with yummy aromas. When they are raw, they truly capture the flavor of the fresh fruit. As the holidays approach, consider serving a fresh crisp! Last fall I posted a raw Pear and Apple Crisp with Raisins. Todays crisp uses Asian pears, fresh raspberries and an omega-3 rich crumble made from English walnuts and hempseeds. I think youre going to love it! Its so fresh and healthy, I just ate the leftovers for breakfast!
Unlike my other crisp recipes, this one is easier. I made a quick crumble to sprinkle under and over the fruit and thats it, were done! I wanted to limit the handling of the fruit as the raspberries are so delicate.
Asian Pears
There were some beautiful Asian pears in the grocery store this weekend. If you havent had one of these wonderful fruits yet, you should try them. Unlike traditional pears, they are firm when ripe (more like an apple), crisp and far less perishable.
 |
| A Niitaka Asian pear |
Adding Hemp to the Crumble Topping
I usually make crumble topping with English walnuts, almonds or other raw nuts. Todays recipe uses a combination of walnuts and one of my favorite "power seeds", raw hemp seeds. Hemp seeds are tender with a nutty flavor and unlike chia or flaxseeds, they dont need soaking. I sprinkle them on fruit or green salads, on oatmeal and cream of wheat and occasionally I just eat them out of the package with a spoon! They are a wonderful source of ALA omega-3 fatty acids and they contain a surprising amount of high quality "complete" protein. Three tablespoons of hemp seeds has as much protein as 2 medium eggs! So the next time someone asks you, "where do you get your protein", tell them you eat hemp seeds! One of my favorite brands is Nutiva organic shelled hempseeds.
 |
| 3 tablespoons of shelled raw hemp seeds have: 174 calories 11 grams protein 3 grams omega-3 and 7.5 g omega-6 fatty acids |
 |
| Spread fruit out in a pan over 1/2 cup of crumble topping |
 |
| Sprinkle remaining crumble on top |
Simple Asian Pear and Raspberry Crisp
Raw Vegan, Gluten Free
[serves 10]
For the topping
3/4 cup raw English walnuts
3 Medjool dates
1/2 teaspoon cinnamon
1/4 teaspoon salt
1/2 cup raw, shelled hemp seeds
3 tablespoons shredded, unsweetened coconut
For the filling
6 cups peeled Asian pears, thinly sliced and cut into smaller pieces
2 teaspoons Fruit-Fresh produce protector (or 1 tablespoon lemon juice)
1 1/2 cups fresh raspberries
To make the crumble topping, place walnuts, dates, cinnamon and salt in a food processor with an S blade and process until the mixture begins to stick together.
Add hemp seeds and coconut and briefly process to incorporate. Set aside.
Prepare pears and place them in a large bowl and toss with Fruit-Fresh product protector or lemon juice to prevent discoloration. Gently fold in raspberries.
Sprinkle 1/2 cup of the prepared crumble topping on the bottom of a 9 inch round pie pan or an 8"x8" square pan. Spread all the fruit over the crumble making sure the raspberries are evenly distributed.
Sprinkle the remaining crumble topping over the fruit.
Cover with plastic wrap and refrigerate or serve immediately. Raspberries are very perishable so eat within 1 or 2 days.
Per serving: 180.8 calories, 10.9 g fat, 1.7 g saturated fat, 1.6 g omega-3 and 5.4 g omega-6 fatty acids, 0 mg cholesterol, 4.8 g protein, 18.7 g carbohydrates, 5.9 g dietary fiber and 59 mg sodium.
No Cook Tomato Sauce With Garlic And Fresh Basil Vegan And Gluten Free
 |
| No-cook tomato sauce on gluten-free brown rice noodles. Check out my ebook, Health Begins in the Kitchen. |
Garden Tomatoes
Is your garden loaded with ripe tomatoes? Are you looking for ways to enjoy them?
Heres a quick and easy no-cook sauce that you can prepare in less than 30 minutes. And dont leave out the oil! Good fats, when eaten with foods that contain lycopene (like tomatoes), have been shown to increase serum lycopene levels. Increased lycopene levels have been linked to reduced risk of coronary artery disease. That makes sense since lycopene is fat-souble.
I use a little cold-pressed hemp oil in this recipe for the beneficial omega-3 fatty acid. Hemp oil should never be heated on high temperatures as it will destroy the omega-3. You can also use extra virgin olive oil, especially if you plan to put it over direct heat. I typically use this sauce at room temperature and toss it in with hot pasta.
 |
| Tomatoes are rich in lycopene, a carotenoid associated with lowering the risk of coronary artery disease. |
* * *
No-Cook Tomato Sauce with Garlic and Basil
Raw Vegan, Gluten Free
[makes 1 1/2 cups]
1 pound ripe, tomatoes (about 3 good size tomatoes)
2 tablespoons chopped fresh basil
1 or 2 cloves garlic, minced
1 tablespoon cold-pressed hemp or extra virgin olive oil
1/4 teaspoon salt, or to taste
Freshly ground black pepper to taste
Fill a small pot of water and bring to a boil.
Wash the tomatoes. Cut out the stems and score an x on the bottom of each tomato.
 |
| Tomatoes with stems cut out and bottoms scored. |
Drop the tomatoes in boiling water for 1 minutes to loosen their skins.
 |
| Parboiling helps loosen their skins. |
Gently remove the tomatoes with a slotted spoon and place in a colander to cool. When they are cool to touch, remove their skins.
 |
| Skins peel off easily. |
Cut the tomatoes in half horizontally. Holding each half in your hand, over a sink, squeeze out the seeds and some of the juice.
 |
| Tomato halves after seeds are removed. |
Chop the tomatoes and place them in a bowl with basil, garlic, oil, salt, and pepper.
 |
| Chopped tomatoes, garlic, basil, oil, salt and pepper. |
Mix to combine.
 |
| Ready to eat! |
Toss the room-temperature sauce with hot pasta or pour over hot polenta and serve.
Nutritional information: Note that the hemp oil provides more essential fatty acids than the olive oil.
Per one half cup of sauce (with hemp oil): 70 calories, 5 g total fat, 0.3 g saturated fat, 677 mg omega-3 and 2,792 mg omega-6 fatty acids, 0 mg cholesterol, 1 g protein, 7 g carbohydrates, 2 g dietary fiber, and 202 mg sodium.
Per one half cup of sauce (with extra virgin olive oil): 70 calories, 5 g total fat, 0.6 g saturated fat, 45 mg omega-3 and 565 mg omega-6 fatty acids, 0 mg cholesterol, 1 g protein, 7 g carbohydrates, 2 g dietary fiber, and 202 mg sodium.
Simple Vegan Brussels Sprouts With Garlic
Brussels sprouts are one of my favorite veggies. I love them raw or cooked (see Raw Vegan Brussels Sprouts Salad with Orange Chia Seed Vinaigrette). Todays recipe is a very simple and flavorful way to cook Brussels sprouts. Cooking them in a bit of broth with a touch of olive oil gives them an extremely creamy texture. Since the olive oil is in several cups of broth which is drained before serving, you get the flavor of the oil and you dont have the fat calories to worry about.
 |
| Penzeys vegetable soup base and seasoning |
Soup Base Adds Extra Flavor
I find that simmering the Brussels sprouts in vegetable stock or a soup base mixed with water adds some extra flavor. A vegetable soup base, like this one shown by Penzeys, is easy to mix up. Adding 3/4 teaspoon to 1 cup of water makes a cup of broth. You only need to make exactly as much broth as you need. This is far better than opening a can or box of veggie broth and wondering what to do with the rest when you only need a small amount.
 |
| Simmer Brussels sprouts in one single layer. |
Vegan Brussels Sprouts with Garlic
[makes 6 servings]
1 1/2 pounds Brussels sprouts
1 tablespoon extra virgin olive oil
4 cloves garlic, sliced (1 heaping tablespoon)
2 cups veggie broth
Sea salt to taste
Freshly ground black pepper to taste
Cut about a quarter inch off the bottom of each Brussels sprout, remove outer leaves and wash.
In a large Dutch oven or extra wide sauce pan with a lid, heat olive oil and add garlic. Stir until fragrant, only for a minute.
Add Brussels sprouts and stir until coated.
Add broth, salt and a good amount of freshly ground black pepper. Stir, lower the heat and cover.
Cook until fork tender. Drain and serve.
One half cup of cooked Brussels sprouts has only 28 calories, has zero fat and cholesterol, 6 grams of carbohydrates, 2 grams of protein, and 2 grams of dietary fiber. They are even a source of essential fatty acids providing 135 mg of omega 3 and 62 mg of omega 6 fatty acids per 1/2 cup.
Vegan Curried Quinoa With Fresh English Peas
| Follow Foods For Long Life on FACEBOOK ! |
Did you Plant your Peas?
The growing season in Northern California always catches me by surprise. One minute its really cold and the next minute its hot and Ill be walking down the street noticing my neighbors 3 foot tall peas growing next to their 2 foot chard! And every year I wonder why I waited so long to start my garden. Well I did it again but luckily I found some beautiful English peas in the grocery store.
 |
| Peas are so perfect - so beautiful! |
Frozen vs. Fresh
Without a doubt, frozen peas are more convenient, less expensive and nutritionally equal. After all, they are frozen at the peak of their goodness. But theres just something about shucking peas thats calming and it certainly connects you to nature more than ripping the top off a plastic bag full of frozen peas. They are really fun to grow, especially when you have kids. They grow so quickly, its almost like magic!
 |
| 1 cup of raw peas provides: 117 calories 8 g protein 7 g dietary fiber 0 saturated fat and cholesterol 97% RDA vitamin C 45% RDA vitamin K 30% RDA manganese 26% RDA thiamin 24% RDA folate 22% RDA vitamin A |
Try them Raw!
Raw peas, whether they are fresh or frozen, make a good base to thicken raw soups. And eating them raw preserves their high vitamin C content. Try Raw Vegan Split Pea Soup or blend them with other vegetables as in Creamy Raw Vegan Zucchini Soup with Crushed Pistachios.
 |
| Peas are used to thicken this raw creamy zucchini soup with crushed pistachios |
Vegan Curried Quinoa with Fresh English Peas
[4 servings]
1 cup quinoa
1 tablespoon extra virgin olive oil
1 medium onion, chopped, (1 1/2 cups)
3 cloves garlic, minced
1 heaping tablespoon sweet curry
1 teaspoon hot curry, or to taste
2 cups veggie broth (can use vegan bouillon cube and water)
1 pound fresh English peas, shucked (about 1 1/3 cups)
1/2 cup fresh cilantro, chopped
salt to taste
Soak quinoa for 15 minutes. Drain in a fine strainer and rinse in cold water for 3 to 4 minutes. Set aside.
Heat oil in a medium saucepan on medium-low heat and sauté onions for 2 minutes. Add garlic and cook another minute.
Add quinoa, sweet and hot curry and stir until well coated.
Add broth and bring to a boil. Lower heat and cook covered on a high simmer for 5 minutes.
Place fresh peas on top of simmering quinoa in a single layer but dont stir in. Cook another 10 minutes or until liquid is absorbed and quinoa is tender.
Remove from heat and let sit covered for another 5 minutes.
Stir in fresh cilantro. Salt to taste and serve immediately.
Per serving: 256.8 calories, 6.3 g fat, 0.8 g saturated fat, 0 mg cholesterol, 9.4 g protein, 41.0 g carbohydrates and 6.4 g dietary fiber.
Vegan Twice Baked Potatoes With Butternut Squash
 |
| An elegant "make ahead" side dish for the holidays Follow Foods For Long Life on FACEBOOK ! |
Holiday Potatoes
Whats a holiday dinner without a spud? One of my favorites, of course, is low fat, creamy vegan mashed potatoes with mushroom gravy. And one of the most popular holiday potato dishes on the site is the vegan sweet potato casserole which I also make EVERY Thanksgiving. Actually, I make it all winter long! But the "twice baked" potato can be a good holiday dish because you can make the little guys early in the day and just bake them right before dinner. I suggest you give them a try before the holidays since its not a good idea to experiment with new recipes when you have a house full of company! A mistake Ive made a few times in my life.
The Secret!
Even though they look pretty "cheesy", and I dont mean that in a bad way, the cheddar effect comes from a healthy dose of butternut squash! (Yet another way to sneak more veggies into an unsuspecting crowd!) A heaping tablespoon of Vegetarian Formula nutritional yeast gives it a cheese like flavor in addition to all the critical B vitamins it contains.
 |
| For easy removal of the potato after baking, carefully cut along the edges with a serrated knife |
 |
| Carefully scoop out the potato with a spoon |
 |
| Beat potatoes with butternut squash and other ingredients |
 |
| Rub a tiny bit of softened Earth Balance on top |
 |
| Sprinkle with paprika and bake |
Twice Baked Potatoes
Vegan, Gluten Free
[makes 4 servings]
2 large russet potatoes (.7 pounds or 300g each)
1 cup diced butternut squash, peeled and cleaned
1 tablespoon + 2 teaspoons gluten free Earth Balance, room temperature
1 tablespoon Red Star vegetarian formula nutritional yeast
2 tablespoons dairy free, gluten free milk (or more if potatoes are dry)
1/8 teaspoon garlic powder
Pinch cayenne
1/2 teaspoon salt, or to taste
1/8 teaspoon ground cumin
1/4 teaspoon paprika
1 - 2 teaspoons sliced chives or tops of green onion
Preheat oven to 425 degrees F.
Scrub potatoes and poke each one several times with a fork so they dont explode while cooking. Place directly on the middle rack of a preheated oven for 60 to 70 minutes or until insides are soft.
While potatoes are baking, steam butternut squash until soft, about 15 minutes. Drain and set aside.
When potatoes are done, let cool to the touch and carefully slice in half lengthwise.
Cut carefully along the edge of each potato half with a serrated knife (see picture) being careful not to pierce the skin. Gently scoop out the potato with a spoon.
Place the scooped out potato, cooked squash, 1 tablespoon of Earth Balance buttery spread, nutritional yeast, dairy free milk, garlic powder, cayenne, salt and cumin in a large bowl and beat with an electric beater until creamy. Dont over-beat as that will make them gluey.
Place the mixture in the scooped out potato skins. Carefully rub a 1/2 teaspoon of soft Earth Balance on the top of each potato. Sprinkle with paprika. Bake or refrigerate until needed.
Preheat oven to 350 degrees F.
Bake potatoes for about 20 minutes until heated thoroughly. Top the hot potatoes with chives and serve.
Per serving: 213.1 calories, 4.8 g fat, 1.0 g saturated fat, 0 mg cholesterol, 5.6 g protein, 37.1 g carbohydrates, 4.8 g dietary fiber and 362 mg sodium.
Saturday, March 7, 2015
Jennifer Cornbleets Raw Vegan Jumble Berry Upside Down Cake A Big Hit At Sonoma County Raw Health Expo
Jennifers latest book on raw desserts.
Jennifer Cornbleet at Sonoma Countrys Raw Health Expo
Once again, Jennifer Cornbleet whips up a dish in minutes in front of an adoring crowd at the recent Raw Health Expo in Sebastopol. Jennifer has always been one of my favorite raw chefs and has been the inspiration for many of my healthful raw recipes. What sets her apart is her ability to make delicious dishes in minutes, not hours, and without the use of fancy or expensive equipment.
At this raw food demonstration, she made a beautiful upside-down cake with a mixture of seasonal fresh blueberries, raspberries and strawberries. She did this at the very end of the discussion of her latest book, "Raw For Dessert", in which this recipe can be found. As the time keeper started flashing cards saying, "15 minutes left", then "10 minutes left", I kept wondering when she was going to make this cake? Finally, with only 5 minutes to go she began whipping up the raw crust and scooping berries into a pan. Minutes later, after pressing two layers of berries and 2 layers of crust into a parchment lined cake pan, she quickly ran a knife around the edges, turned the pan upside down and voilà, a beautiful dessert! I will definitely be serving this at my next dinner party!
But How Healthful is this Cake?
Although raw desserts tend to be high in fat and calories, the ingredients of dates, nuts and coconut are natural, unprocessed and free of cholesterol. Jennifer points out that in raw recipes these ingredients take the place of processed sugar, high cholesterol butter and white flour found in traditional cake recipes. I did an analysis of the nutritional content of her recipe and found the recipe to be under 250 calories per slice (pretty good for a rich cake). Though high in fat (16.2 g of fat, 6.9 g of which is saturated), the fats come from omega 3 rich walnuts and tropical oils. In fact each slice has a whopping 1.3 grams of omega 3 essential fatty acid. In addition, each slice provides over 5 grams of fiber, far greater than what you would find in a traditionally made cake. I wouldnt call this cake a "health food" that you should consume everyday, but for a special dessert, this fresh and delicious dessert is a keeper.
With Jennifers permission, I will share this wonderful recipe with you. Here it is!
***
Jennifer Cornbleets Jumble Berry Upside-Down Cake
From her book, "Raw For Dessert"
[One 6 inch cake makes 8 servings]
The Berries
1 cup fresh blueberries
3/4 cup fresh raspberries
3/4 cup sliced fresh strawberries
1 tablespoon light agave syrup (optional)
The Shortbread Crust
1 cup unsweetened shredded dry coconut
1 cup raw English walnuts (unsoaked)
1/4 teaspoon salt
6 pitted Medjool dates
Place the berries and agave syrup in a mixing bowl, toss to combine and let sit for 5 minutes. She left out the agave syrup during the demonstration and I dont think its necessary either. But the agave will make it sweeter and juicier.
To make the shortbread crust, place the coconut, walnuts and salt in a food processor fitted with the S blade. Process until finely ground. Add the dates and process until the mixture begins to stick together. Dont over-process. Set crust aside.
Line a 6 inch cake pan with parchment paper. Place half of the berries on the paper and top with half of the crust, distributing it evenly. Press down with your hand to compact. Repeat with the remaining berries, and then cover with the remaining crust. Chill in the refrigerator for at least 30 minutes or up to 12 hours before serving.
To serve, run a knife around the edge of the pan to loosen the cake. Place a serving plate upside down on the cake pan. Invert, then lift the pan off. Remove the parchment.
Covered with plastic wrap and stored in the refrigerator, Jumble Berry Upside-Down Cake will keep for 2 days.
Per serving (with agave syrup): 247.4 calories, 16.2 g fat, 6.9 g saturated fat from tropical oils, 0 mg cholesterol, 3.2 g protein, 25.4 g carbohydrates and 5.4 g of fiber.
Per serving (without agave syrup): Reduced to 239.9 calories, 23.4 g carbohydrates and the rest of the nutrient values are the same as above.
Vegan Kabocha Squash Coconut Curry With Peas Red Bell Pepper And Israeli Couscous
 |
| Kabocha squash is also known as Japanese pumpkin Follow Foods For Long Life on FACEBOOK! |
When you take a Japanese pumpkin, add Indian curry to tropical coconut milk and stir in Israeli couscous, you may just want to wave that zippo lighter while breaking out in a chorus of "We are the World"! I love "fusion cuisine" where you mix different types of cooking. Yesterday, I think I found my new favorite restaurant, "Avatars" in Sausalito. I will do a proper restaurant review of this amazing eatery in the future, but they feature dishes that combine elements of both Mexican and Indian cuisine. The owner surprised me with a vegan curried pumpkin enchilada with a drizzle of mango sauce! Do you have any favorite combinations of ethnic dishes or ideas for some? Write a comment!
Kabocha Squash
Also known as "Japanese pumpkin", this lovely squash has bumpy, dark green skin and is a bit sweeter and denser than a sugar pumpkin. It almost has the consistency of a sweet potato. I really love everything about this squash, especially the fact that you dont have to peel them! Just pull out the seeds, dice them up and throw them in a curry - so easy! I will warn you, however, if you leave the skin on when making a pumpkin pie, youll end up with a pretty unattractive brown pie!
 |
| A 2.5 pound kabocha squash or Japanese pumpkin |
I find it almost impossible to write up a curry recipe for you because there are an infinite number of curry blends using ingredients like turmeric, cumin, coriander, cayenne, ginger and other spices. I usually keep a "sweet curry" and a "hot curry" in my spice cabinet and blend them together in different ratios depending on how spicy I want the dish. So the amount of curry in this recipe is merely a suggestion.
I like adding the curry when I am sautéing the veggies as it seems to mix in more easily.
 |
| Sautéing the veggies in a 5 quart Dutch oven |
Larger than regular couscous, Israeli couscous are really just small, round balls of pasta. I love their size and texture. Unfortunately they are difficult to find in "whole grain". There are a few on the internet but read the reviews carefully before you order. Roland, sold on Amazon, has some bad reviews claiming the couscous tasted "stale". If you have had luck finding a good whole grain couscous, let us know!
Vegan Kabocha Squash Curry with Israeli Couscous
[makes 6 servings]
A 2.5 pound kabocha squash, seeds removed and cut in 1/2 inch cubes
1 cup dry Israeli couscous
2 cups or more water with a pinch of salt
1 tablespoon extra virgin olive oil
1 small onion, chopped
1 medium red bell pepper, chopped
1 1/2 tablespoons sweet curry, or to taste
1 teaspoon hot curry, or to taste
1 cup frozen peas, rinsed in hot water to thaw
One 15.5 ounce can light coconut milk
1 cup veggie broth or water
1/2 teaspoon sea salt, or to taste
Steam kabocha squash for 5 minutes or until barely fork tender. Do not overcook. Remove from steamer and set aside.
In a small saucepan, bring water to a boil, add couscous, lower heat and cook for 10 to 12 minutes, or until done but still firm. Stir while cooking to prevent pasta from sticking to the bottom. Add more boiling water if needed.
In a 5 quart Dutch oven, heat olive oil and sauté onions and peppers for 5 to 8 minutes until tender.
Add sweet and hot curry and mix thoroughly.
Add peas and cook for several minutes.
Add coconut milk, broth and salt and bring to a boil.
Lower heat and mix in cooked kabocha squash and couscous and heat for several minutes.
Serve immediately.
Per serving: 242.2 calories, 6.3 g fat, 3.8 g saturated fat, 0 mg cholesterol, 6.4 g protein, 39.6 g carbohydrates and 3.6 g dietary fiber.
Vegan Italian Pignoli CookiesAlmond Paste Great For Gluten Free Baking
 |
| Pignoli cookies bring back flavors from my childhood. Follow Foods For Long Life on Facebook and Pinterest. Download my eBook, Health Begins in the Kitchen, on Amazon and iTunes. |
Cookies from my Childhood
If you were an Italian-American kid growing up in Brooklyn, I would venture to guess that you LOVE pignoli cookies. Every good Italian bakery in Brooklyn sold them. At the end of a big holiday meal, there would be fruit, nuts, and often a box of pignoli cookies that one of the aunts or uncles had picked up at a nearby bakery. I dont remember anyone in the family ever making these treats. Why would they bother when they were so readily available? But sadly, since I moved from New York, I havent found a bakery that sells them. Luckily, they are pretty easy to make. Who knew?
Gluten Free Baking
Many Italian cookies, like pignoli and amaretto cookies, are made with almond paste. Its the ingredient that gives these cookies their chewy texture and intense almond flavor. Almond paste is made from blanched almonds that have been mixed with sugar. For those of you avoiding gluten, almond paste is great for making yummy gluten-free desserts. It can be found in the baking section of your local grocery store. And since there is already sugar in the almond paste, there is no need to add much more (although Ive seen recipes that call for quite a bit.) Another good reason for making them yourself!
 |
| A 7 ounce tube of gluten-free almond paste. |
Pine Nuts - Buy Mediterranean
Four years ago I got a condition known as "Pine Mouth." This is where you get a bitter metallic taste in your mouth 12 to 48 hours after ingesting pine nuts. A lot of people I know have had the same experience. It can last for days or weeks and makes everything you eat taste like metal. Many link this to the flood of Chinese pine nuts that have hit the market. And, in fact, the nuts that caused this problem for me were from China.
I have banned pine nuts from my diet for the past 4 years but Ive decided to give them another chance, especially because I love them so much and simply adore pignoli cookies. This time, however, I will only eat pine nuts that are grown in Mediterranean countries such as Spain, Italy, and Portugal. They cost a lot more but if I can enjoy one of my favorite desserts and not get pine mouth, its well worth it! (If anyone of you have experienced pine mouth from Mediterranean pine nuts, please let me know. So far I have not had any unpleasant reaction to these.)
 |
| Ingredients for pignoli cookies: Cane sugar, almond paste, and Mediterranean pine nuts. |
Silpat Baking Sheets
I love Silpat baking sheets, I wont make cookies without them. No need to grease the cookie sheet - the cookies will easily come right off of them. Look for Silpat baking sheets at your local culinary store or on Amazon. If you dont have these you can bake these cookies on parchment paper.
* * *
Pignoli Cookies
Vegan, Gluten Free
[makes 14 cookies]
Requires a food processor such as a Cuisinart and a cookie sheet with parchment paper or a Silpat baking sheet
1 teaspoon ground flaxseed
1 tablespoon water
7 ounce tube almond paste
1/4 cup cane sugar
1/4 teaspoon aluminum-free baking powder
1/2 cup Mediterranean pine nuts
Preheat the oven to 350 degrees F.
Make a flax egg white by mixing the ground flaxseed in 1 tablespoon of water. Beat with a fork until gooey and set aside.
Slice the tube of almond paste into 1 inch slices and place in a food processor with an S-blade.
Process until the slices are broken up. Mix the sugar and the baking powder together and add them to the almond paste. Process until the mixture looks like crumbs.
Add the flax egg and process until the mixture clumps together.
Form 14 little balls, about one scant tablespoon each, and shove each one into a bowl containing the pine nuts. You may have to gently wet your hands to get the balls a little sticky. Push the nuts into the top and bottom of each cookie until they stick. Flatten and form each one in the shape of a cookie.
Gently place the cookies on the parchment or Silpat-lined cookie sheet.
Place the cookies in the preheated oven and bake until they spread out, get a little puffy and slightly browned, about 15 to 17 minutes. They will be very soft but will firm up as they cool.
Remove the cookies from the oven and let cool on the cookie sheet until they are firm enough to transfer to a wire rack, about 5 to 7 minutes. Cool on the rack and serve.
These will disappear in a flash so you might need to double the recipe.
Per cookie: 111 calories, 7 g total fat, 0.6 g saturated fat, 0 mg cholesterol, 74 mg omega-3 and 2,411 mg omega-6 fatty acids, 2 g protein, 11 g carbohydrates, 1 g dietary fiber, and 8 mg sodium.
Raw Vegan Taco Salad—Rich in Omega 3 Fatty Acid
Day 26 of our “One Month Raw Food Cleanse”
I’ve been craving Mexican food and this hearty salad does the trick. It’s quick and easy and uses the heart healthy walnut “taco meat” used in the May 5th “Soft Taco” recipe and the “lime chia seed dressing” posted on April 9th. A single serving delivers 4.1 grams of omega 3 fatty acid in a perfect 4:1 ratio of omega 6 to omega 3.
As we wind down our one month raw food cleanse, you should go through the many healthy raw recipes I’ve posted over the past few months and continue to incorporate your favorites into your normal eating regimen. I think this one could become one of your favorites!
***
Raw Vegan Taco Salad [serves 2]
1 small head of butter or red leaf lettuce, cleaned and torn into bite sized pieces
4 small tomatoes, cut into eighths
Kernels from 1 small ear of fresh corn
1 green onion, thinly sliced
1/2 medium avocado, sliced
2/3 cup raw walnuts
2/3 teaspoon chili powder
2 teaspoons Nama Shoyu soy sauce
1 teaspoon chia seeds
2 tablespoons water
1 tablespoon fresh cilantro, chopped
2 tablespoons freshly squeezed lime juice
1 tablespoon extra virgin olive oil
1/2 teaspoon sea salt
Pinch of cayenne pepper
To make the dressing, combine the chia seeds with 2 T of water. Set aside until it forms a gel (about an hour). Once it gels, add cilantro, lime juice, olive oil, sea salt and pepper.
For the taco meat, put the walnuts, chili powder and Nama Shoyu in a food processor and briefly process until the mixture resembles taco meat. Do not over process.
Prepare the salad by combining the lettuce, tomatoes, corn and green onion. Dress the salad with the lime chia seed dressing and place on two large plates. Top each salad with half of the avocado slices and half of the taco meat. For a vegetarian version, add crumbled goat cheese.
Per serving: 474 calories, 39.2 g fat, 4.3 g saturated fat, 0 g cholesterol, 12.6 g protein, 29.2 g carbohydrates, 11.3 g fiber, 4.1 g omega 3 and 16.7 g omega 6 fatty acid.
Menu for Day 26
Breakfast is a smoothie with banana, pear, spinach, stevia, two brazil nuts and a teaspoon of vitamineral green. Lunch is faux “tuna fish salad” posted April 25, 2009 but instead of stuffing an heirloom tomato, I’m stuffing a red bell pepper half. I’ll snack on fruit and vegetable slices today since there are quite a few nuts and seeds in my meals. Dinner is the featured “taco salad” recipe. Dessert is watermelon.
Friday, March 6, 2015
Raw Vegan Caprese Salad
Day 29 of Our “One Month Raw Food Cleanse”
My husband and I love Caprese salad. It’s usually made, of course, with fresh Italian mozzarella cheese. There is no need to give up this wonderful dish while on a raw food diet. Simply replace the mozzarella with this simple cashew cheese and you have a very beautiful and tasty dish. The raw version has no cholesterol and one third the saturated fat. For the best results, use vine ripened heirloom tomatoes, the freshest basil, and a good quality extra virgin olive oil.
***
Raw Vegan Caprese Salad [serves 4]
4 medium vine ripened heirloom tomatoes
1/4 cup chopped fresh basil and 4 sprigs for garnish
4 teaspoons extra virgin olive oil
Freshly ground pepper to taste
Himalayan or sea salt to taste
1 cup of raw cashews soaked in filtered water for 6 hours
3 tablespoons of freshly squeezed lemon juice
1 teaspoon Himalayan or sea salt
1/4 cup (or a little more) filtered water
To make the cheese, soak 1 cup of raw cashews in filtered water for 6 hours. Rinse the cashews well and place in a Vita Mix blender with lemon juice, 1 teaspoon of salt and 1/4 cup of water. Blend until absolutely smooth, scraping down the sides of the blender and adding a tiny bit more water only if needed. Place the cashew cheese in a small bowl and refrigerate for a minimum of 30 minutes.
Slice the top and bottom off of each tomato and cut the remaining center into 3 thick slices. Build the Caprese salad on four small salad plates starting with 1 slice of tomato, a heaping tablespoon of cheese spread in a circle over the tomato slice, another tomato slice, another layer of cheese and a third tomato slice and a final layer of cheese. Sprinkle a tablespoon of chopped basil over each salad and garnish each with a basil sprig. Top each salad with freshly ground black pepper, salt and 1 teaspoon of extra virgin olive oil. Serve immediately.
Per serving: 199 calories, 17 g fat, 3 g saturated fat, 0 cholesterol, 5.3 g protein, 9.3 g carbohydrates and 1.3 g fiber.
Menu for day 29
Breakfast is a blueberry smoothie. Lunch is a Caprese salad with sprouted lentil crackers (see May 18, 2009 posting for the crackers). Snack is half a cantaloupe filled with sliced strawberries. We’re going out to dinner so I’ll probably have a big salad (I’ll bring some raw nuts and raisins to throw on top of it).
Vegan Lentil Leek Soup Recipe Plus 10 Weight Loss Tips!
 |
| Lentil leek soup |
Since we have been focusing on weight loss this month, I want to summarize some of the tips Ive been giving you about how to effectively lose weight. And since one of my favorite ways to accomplish this is to eat lots of filling, healthy soups, Ill share my latest soup recipe with you too!
#1 - Journal
Carry a small notebook and write down EVERYTHING you eat. For extra credit, figure out the calories and other nutrients you are consuming by looking them up at SelfNutritionData. After doing this for a while, youll learn what foods are good for you and what foods to avoid.
#2 - Drink Water
Upon rising, before you drink your first cup of coffee or tea and before you eat anything, drink one or two cups of water. Also, drink a glass of water before each meal. Besides helping you eat less, this will assist your body in removing toxins that will be released as you burn excess fat.
#3 - Eat Small and Eat Often
Eat three small meals a day and 3 small snacks. Never let yourself get hungry! This blog now has more than 200 healthy recipes for you to choose from.
#4 - Fill up on Hearty, Low Calorie Soups
Make a big pot of Tuscan Bean Soup with Kale and Cannellini Beans , Barley Mushroom Stew , Creamy Cauliflower Soup or todays Lentil Leek Soup recipe. Raw soups, like Raw Split Pea Soup are low in calories yet very filling.
#5 - Dont Drink Empty Calories
Avoid alcohol and soda. These beverages could add tons of calories to your diet resulting in continual weight gain. Even fruit juices are high in calories. Its much better to eat an orange than to have a glass of orange juice.
#6 - EXERCISE!
Restricting calories is just half of the equation. Youll lose weight twice as fast if you burn more calories. Find something you enjoy doing like taking a dance or kick box class. Walk more, take the stairs instead of the elevator, get a pedometer and count your steps! I recently got a Xbox 360 Kinect Dance Central game. Its great exercise and Im learning all kinds of funky dance steps!
#7 - Eat Lots of Fiber
Fiber is filling and it also keeps your blood sugar stable which will help prevent hunger. Stick to beans, whole grains, raw fruits and vegetables and chia seeds.
#8 - Remove Tempting Foods
Go through your house and throw out the chips, cookies, high fat ice cream, and all the other junk that can sabotage your weight loss program. Dont forget to toss out the candy bars in the desk draw in your office!
#9 - Dont Eat the Kids Leftovers
Attention moms and dads- when clearing the dishes, dont feel compelled to eat everything that junior left on his or her plate. I know its tempting, but despite popular belief, calories from other peoples plates still count!
#10 - Eat Slowly
It takes a while before your stomach signals your brain and says, "Im full. Stop eating!". If you chew your food well, savor every bite and give your stomach time to do this, youll know when to stop eating. Im a very fast eater and can eat my weight in pasta before my brain even has a clue that I"m full! I really have to make a point of doing this.
Lentil Leek Soup
Heres a hearty, low calorie soup that packs 18 grams of fiber, 14 grams of protein and only half a gram of saturated fat!
 |
| Cut off the top and bottom of the leek and slice in half. |
 |
| Leeks are filled with sand so pull it apart and rinse ever layer. |
 |
| Sauté the leeks, carrots and onions. |
[Makes 4 servings]
1 tablespoon extra virgin olive oil
1 large leek, white part only, rinsed well and sliced, (2 cups)
4 carrots, peeled and sliced, (1 1/2 cups)
3 cloves garlic, minced, (1 tablespoon)
One 14.5 ounce can diced tomatoes
1 bay leaf
1 cup brown lentils, picked through and rinsed well
4 cups veggie broth
1/2 teaspoon salt, (more or less to taste)
1/4 teaspoon freshly ground black pepper, (more or less to taste)
Heat oil and sauté leeks, carrots and garlic until the leeks wilt, about 8 minutes.
Add diced tomatoes, bay leaf, lentils, veggie broth, salt and pepper and cook until the lentils reach the desired consistency, about 35 to 45 minutes.
Remove bay leaf and serve.
Per serving: 283.5 calories, 4.0 g fat, 0.5 g saturated fat, 0 mg cholesterol, 14.4 g protein, 47.3 g carbohydrates and 18 g dietary fiber.
Subscribe to:
Posts (Atom)