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Eat well, Live Well, Be Well -

Carolyn

Happy Belated Earth Day.

Every year I like to plant a tree on Earth Day.  This year though, I opted to start a small garden.  I’m always hesitant to garden because I think I have a black thumb.  I also am not impressed with my non-existent gardening skills.   This year though I decided to forget about all my past failed attempts, and go for it… with the help of the  EarthBox. The EarthBox is the answer to all of us who think we are doomed to fail at growing our own fruits and vegetables, or who forget to water everyday, or who don’t know what type of soil and fertilizer to use.  The EarthBox requires little maintenance and takes the guess-work out of the process.

I know.  I know.  It can’t be that hard to put a seed in the ground and water it and a few months later have some food.   But apparently I can’t handle that, so I’ve decided to boost my gardening confidence with the help of two EarthBoxes.
I’ll share with you all the journey of two cherry tomato plants, 2 red bell pepper plants, 2 orange bell pepper plants, a sweet banana pepper plant, and a hot banana pepper plant!

Here are the pictures from planting day, April 17th.

The Goods!

Tomatoes at Planting

Peppers at Planting

After I planted the plants, they were looking a little weak!  By the next morning they had their mojo back!


And after one week, this is what “my garden” is looking like!

Tomatoes After 1 Week

Peppers after 1 Week*

*  So I know what you are thinking!  The little one in the top right hand corner of the Peppers family isn’t doing so hot!   He is making me feel bad.  I know I went out of town for 3 days this week, but I watered before and I watered when I got home.  Plus the EarthBox is self-watering, and the box was not low on water when I got home.  Plus, all his cousins are doing good, so I’m not sure what is going on with him.  I gave Orange Pepper plant some lovin’ this morning and I hope tomorrow is a new day for the little one!

On a more positive note – look how much they’ve all grown (except the “little one”) in one week!  I can’t wait to see what 8-10 weeks bring!

Eat well,
Carolyn

Journey into Spinning

The story starts with an injury.  I remember the day very well.  We were on our 17 mile run just coming down from the Ringling Bridge.  I had been training with a group out of Fleet Feet Sarasota for my first marathon - the 2009 Disney marathon. Just as we were at the bottom of the bridge with about 2.5 miles left to the store, I turned to my friend - a much more expereinced runner than I - and said, "My foot hurts.  Everyone morning when I get up I feel a shooting pain up from my heel."

Looking back, I was so naive. I was new to distance running, so I've never experienced the injuries that come along with it.  Growing up a swimmer, I didn't have to worry about foot or knee injuries. My friend turned to me and said, "You have plantar fasciitis." 

I finished the run, went home to take a nap, woke up, stepped down, confirmed the shooting pain in my heel, and began my obsessive internet search on this condition.  I was 99% certain that I had plantar fasciitis so I began the treatment process.  I (reluctantly) stopped running.  I started sleeping in the Strassburg Sock.  I wore one of three pairs of shoes with either inserts in them or great arch support (any fashion sense was thrown out the window during this time).  I began seeing a chiropractor for the first time in my life to get Active Release Technique (ART).  I switched to a heavy swimming workout.  And then finally, after a few months, I began spinning!  (Just an FYI - I did (barely) complete the Disney Marathon in 2009)

I was traveling for work, working out at a YMCA in Fernandina Beach, FL when the spin instructor came onto the cardio floor and started asking (begging) for people to join her spin class.  There was only one person in there who came often, but the others who joined were all new.  I don't know that lady's name, but THANK YOU for bringing me in there for change!  I've always seen the "spinners,"  but I was always intimidated to jump in there myself.


That was nearly 2 years ago, and I've been addicted to spinning ever since. It is a workout that isn't hard on the body like running, but it gets you moving and those endorphins high.  Nothing like some bumping music and sweat dripping off your face to start your day!

I encourage you all to try a spin class. In a 45 minute class you will burn anywhere from 500-650 calories!  You don't need any fancy gear to do it either.

A Beginner's Guide to Spinning 

• Show up to class at least 20 minutes early especially if you are taking a class at a peak time (5pm - 7pm). 
• Most gyms have a "sign-in" system (sign a list, grab a number, or sign a list where your sign in spot corresponds to your bike number, etc.).  Be sure to inquire about this at the front desk when you arrive.
• Choose a bike.  Some things I look at when choosing a bike at my current gym.  You probably wouldn't be aware of these things when you are just beginning, but after a few classes you will start to know bikes you like.
  - Location, Location, Location.  Are you a front-row Joe or a back seat driver?
  - Is it a newer bike or older bike?  I can tell because the newer ones are not rusted near the pedals.
  - Is the seat narrow or wide?  The solid black seats are narrower and hurt my bum more, so I like the black and grey seats.   
• Tell the teacher you are new.  She/he will help you adjust your bike to the correct settings.  
• Mount your bike and test things out a bit.  Is your seat far enough forward?  Is your seat high enough?  Are your handlebars at the right height?  After a few minutes you might want to tweak some things to ensure a comfortable ride.
• The nob in the center of your bike controls your resistance.  For your first class keep things light.  Over time though you will look back and realize that at the beginning you thought you were kicking ass, but really you just had about 1/10 the resistance as  your power house neighbor.  
• Bring a large bottle of water and a towel (unless your gym supplies them)
• Don' think you have to go out and buy cycling shoes to spin.  Your regular running shoes will work just fine as a beginner.  If you decide this is something you'd like to spend more time doing, then you can invest in a pair of cycling shoes.  You will need MTB shoes with SPD cleats. (Finally after all this time, I've invested in a pair of cycling shoes - Specialized BG SportMTB Shoes.  The verdict is still out on how comfortable I think they are.)
• After the class be sure to discuss with your instructor anything on the bike that wasn't quite right, or if everything was great, REMEMBER your settings so the next class you can easily set up your bike to your liking.
• Enjoy the adventure.
  

Experienced Spinners: What to do if you can't make it to a Spin Class?

This weekend I was talking to a lady before class started.  She was telling me that she used to spin all the time but with her new job, her schedule won't sync up with the class times our Y is offering.  I suggested that she create her own workout by finding spinning programs/playlists online, loading her iPod, and creating a solo class on the spin bikes in the cardio room.

If you find yourself in the same situation - making excuses on why you can't attend class - download these songs and get spinning on your own.  If nothing else, these songs will crossover nicely to any cardio routine you do.

I found this playlist from the blog - Spinning Music.  There are tons of great workouts there, so be sure to check it out.  You might just find a few that hit the right note for you.

Best of 2009 Spin Mix

I Gotta Feeling – Black Eyed Peas (4:49):  This song has been on heavy rotation on my iPod since it came out.  It’s one of those tunes that just makes you want to move.  Warm up your legs with some easy spinning and throw in a few dynamic upper body stretches.
Sexy Bitch (feat. Akon) – David Guetta (3:16): I am such a bad feminist for liking this song… but I do.  It reminds me of a lawyer I knew when I was first practicing.  He was about 25 years older than I was and continually said inappropriate things to women.  But the thing was – it didn’t come from a place of malice.  He adored his wife, and thought highly of women.  You could just tell.  I had a huge soft spot for him.  And this song is kind of like that.    Let’s tackle some small rolling hills to get going.  First, we climb out of the saddle, then sit down and sprint.  For an extra challenge, do the sprints standing.  Here we go!  First hill: C: 0:15 – 0:30, S: 0:30 – 0:45.  Second hill: C: 0:45 – 1:15, S: 1:15 – 1:45.  Third hill: C: 1:45 – 2:45, S: 2:45 – 3:15.
Love Drunk – Boys Like Girls (3:47): More sprints?  Sure! Three of them: 30/45/50 seconds at 0:48 – 1:20, 1:45 – 2:28, 2:38 – 3:28.  Wanna do ‘em standing?  You bet!
Right Round (feat. Ke$ha) – Flo Rida (3:27): Crank that tension up to 6 or 7/10 and  do some random lifts: 4/8/2.
Love Game (Chu Fu Ghettohouse  Fix) (feat. Marilyn Manson) – Lady GaGa (5:21):  We deserve a 45 second rest.  Give your shoulders a roll and take a big drink.  The second large hill starts here.  This one’s a fast standing climb.  We’re going to alternate between regular and aggressive stances, 15 seconds each, then 30, then 45, then 60.
Waking Up in Vegas – Katy Perry (3:19): More sprints, this time at each chorus: 15/15/45.  They’re at 0:47 – 1:02, 1:29 – 1:44, and 2:22 – 3:07.  Shorter sprint intervals are the perfect time for new riders to try a standing sprint or two.
No You Girls – Franz Ferdinand (3:40):  More high tension lifts – 7/10.  Do 8 counts to the bridge, then 4, then 2 for the choruses.
Good Girls Go Bad (feat. Leighton Meester) – Cobra Starship (3:18): Okay, there’s only one big, 7.5 minute hill between us and the showers.  Roll the tension back to 4/10 for this fast climb.  Take a posture break and switch to a standing jog for the choruses.  Remind new riders and those who’ve been away from the bike for a while to take a break when they need to.  The transition between songs here is a natural spot to kick back and reload.  Advanced riders, keep it going for the whole 7.5 minutes.
Fire Burning – Sean Kingston (4:03): Keep the climb going, and keep it fast.  This time we’re going to do at least three tension increases, while maintaining the pace.  Shoot for pleasantly thrashed by the end of the ride.
Africa (feat. Culture) [Radio Edit] – Karl Wolf (3:52):  Ahhh….. we made it.  Roll the tension back to 2/10 and take a few minutes to spin easy.  We’ll lower our heart rates and do some static upper body stretches on the bike, then climb off and treat our quads, glutes, hamstrings, and calves to nice long stretches.
Down (feat. Lil Wayne) – Jay Sean (3:32):  Some extra cool-down and goodbye music.

Here are some other sites to get spin programs from:
Spin Freak
TigerSpin

Enjoy the journey.

Be well,
Carolyn

Peanutty Udon Noodles and Tofu Salad

From WholeFoods.com

Serves 6

Creamy peanut butter and salty tamari anchor this hearty tofu-udon dish. The silky noodles, sauce and cabbage accented with bits of color from the carrots and radishes make for a satisfying meal when served warm, at room temperature or even chilled.

Ingredients

1/2 cup natural peanut butter
1/4 cup honey
6 to 7 tablespoons tamari
1 teaspoon brown rice vinegar
1 teaspoon garlic chile sauce (optional)
3 cloves garlic, finely chopped
2 tablespoons sesame oil
20 ounces tofu, drained and cut into 1/2-thick slices
10 ounces dried udon noodles
3 cups chopped napa cabbage, green part only
3 carrots, sliced
1 bunch red radishes, quartered
1/3 cup dry roasted peanuts

Method

In a food processor, mix together peanut butter, honey, 3 tablespoons of the tamari, vinegar, chile sauce, garlic, and 2 tablespoons warm water and puree to make a sauce. Set aside.

Heat oil in large skillet over medium high heat. When oil is hot, cook tofu on first side for approximately 7 minutes. Carefully sprinkle tofu with half of the remaining 3 or 4 tablespoons tamari and cook for about 4 more minutes or until the first side is golden brown. Flip tofu and sprinkle second side with the remaining tamari. Cook until golden brown, then transfer tofu to a paper towel-lined plate and set aside to let drain.

Cook udon noodles according to package directions, drain and transfer to a large bowl. In a large pot with a steamer basket, steam cabbage, carrots and radishes for 5 to 7 minutes or until crisp-tender. Combine noodles with vegetables and mix in reserved peanut sauce. Top with peanuts and serve.

Nutrition

Per serving (about 11oz/314g-wt.): 510 calories (200 from fat), 22g total fat, 3.5g saturated fat, 0mg cholesterol, 1390mg sodium, 59g total carbohydrate (6g dietary fiber, 19g sugar), 24g protein

Curry-Coconut Peanut Sauce

From The Whole Foods Market Cookbook

Makes 4 1/2 Cups

This sauce should come with a warning: One spoonful will have you hooked. Fortunately, it complements almost anything from vegetables to poultry and tofu.
Ingredients

1 teaspoon canola oil
1 small red onion, minced
3 cloves garlic, minced (1 1/2 teaspoons)
1 serrano pepper, seeded and minced
4 teaspoons minced fresh ginger
4 teaspoons curry powder
4 teaspoons cumin
1 (13.5-ounce) can coconut milk
5 tablespoons creamy peanut butter
1/4 cup fresh cilantro, minced
5 teaspoons tamari
4 teaspoons honey
1/8 cup lime juice
1/8 cup ketchup
3/4 cup water

Method

Heat canola oil in a saucepan over medium heat. Sauté onion, garlic, serrano pepper, and ginger until onion is translucent. Add curry powder and cumin; sauté over low heat for 1 minute. Add coconut milk, peanut butter, cilantro, tamari, honey, lime juice, ketchup, and water. Bring sauce to a boil, whisking often. Reduce the heat; simmer for 10 minutes.

Nutrition

Per serving (1/4 cup/49g-wt.): 80 calories (60 from fat), 7g total fat, 4g saturated fat, 0mg cholesterol, 140mg sodium, 5g total carbohydrate (1g dietary fiber, 3g sugar), 2g protein

Lettuce Wraps with Chile Peanut Sauce

Recipe and Photo from Whole Foods

Serves 4

While appearing elaborate, lettuce wraps are actually rather easy and fun to prepare. This tempting Asian recipe emphasizes bean thread noodles and peanuts, though the flavors and combinations are limited only by your imagination. Try sautéed chicken or beef, dried shrimp or carrots if you wish. Serve with chile, peanut and hoisin sauce on the side. Leftovers are delicious all tossed together for a quick and simple salad the following day.

Ingredients

Chile Peanut Noodles
3 ounces dried bean thread noodles
1/2 cup unsweetened peanut butter
3 tablespoons brown rice syrup
1 1/2 tablespoons lime juice
1 tablespoon shoyu or tamari
2 teaspoons chile sauce
2 garlic cloves, finely chopped

Lettuce Wraps
1/2 cup cilantro, chopped
1/2 cup dehydrated coconut flakes
1/2 cup toasted peanuts, roughly chopped
1/2 medium red onion, finely chopped
4 limes, quartered
1 head butter lettuce, such as Boston
Hoisin sauce

Method

For the chile peanut noodles, soften noodles in medium pot of hot water until tender, about 15 minutes. Bring noodles to a boil and cook 1 minute, then drain and set aside. Using a food processor, mix together the peanut butter, brown rice syrup, lime juice, shoyu or tamari, chile sauce, garlic, and 1/3 cup warm water until combined thoroughly. Toss noodles with 1/2 cup of the chile dressing. Reserve remaining dressing, and set noodles and dressing aside.

For the lettuce wraps, arrange cilantro, coconut, peanuts, onions, limes, lettuce, hoisin sauce, chile noodles, and reserved chile dressing in separate bowls. Let guests create their own lettuce wraps by topping lettuce leaves with any or all of the items as they like.

Nutrition

Per serving * (about 8oz/221g-wt.): 540 calories (270 from fat), 30g total fat, 9g saturated fat, 0mg cholesterol, 310mg sodium, 61g total carbohydrate (7g dietary fiber, 23g sugar), 15g protein *Does not include sauces

Kid - Friendly Recipe: Apple Sandwich with Peanut Butter and Granola

Serves 2

Kids will love to help you make this healthy snack since it’s fun to spread the nut butter and sprinkle the chocolate chips. No corer in the kitchen drawer? Slice the apples into rounds first then use a small cookie cutter to remove the core from the center of each slice. Wrap sandwiches tightly and tuck them into lunchboxes, if you like.

Ingredients

2 small apples, cored and cut crosswise into 1/2-inch thick rounds
1 teaspoon lemon juice (optional)
3 tablespoons peanut or almond butter
2 tablespoons semisweet chocolate chips
3 tablespoons granola

Method

If you won’t be eating these tasty treats right away, start by brushing the apples slices with lemon juice to keep them from turning brown.

Spread one side of half of the apple slices with peanut or almond butter then sprinkle with chocolate chips and granola. Top with remaining apple slices, pressing down gently to make the sandwiches. Transfer to napkins or plates and serve.

Nutrition

Per serving (about 7oz/192g-wt.): 300 calories (150 from fat), 16g total fat, 4.5g saturated fat, 0mg cholesterol, 115mg sodium, 36g total carbohydrate (6g dietary fiber, 25g sugar), 8g protein

Carrot-Oat Cake

Recipe and Photo from WholeFoods.com

Serves 16

Enjoy this hearty carrot cake for breakfast, a snack or dessert. Serve it warm or at room temperature.

Ingredients

Natural cooking spray
1 cup rolled or quick cooking oats
1 cup chopped walnuts
1 cup whole wheat pastry flour
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
2 cups grated carrots
1 cup pure maple syrup
1 cup dried currants
1/2 cup unsweetened finely shredded coconut
1 1/2 teaspoons vanilla extract

Method

Preheat oven to 325°F. Lightly oil a (9-inch) square baking pan with cooking spray and set it aside.

Pulse oats and walnuts in a food processor until coarsely ground. Transfer to a large bowl. Add flour, baking powder, baking soda, cinnamon, ginger and salt and mix well. In a second large bowl, combine carrots, maple syrup, currants, coconut and vanilla. Add carrot mixture to flour mixture and stir until completely incorporated. Transfer to prepared pan and bake until cooked through and deep golden brown, about 1 hour. Set aside to let cool before cutting into squares.

Nutrition

Per serving (about 2oz/67g-wt.): 190 calories (50 from fat), 6g total fat, 1g saturated fat, 0mg cholesterol, 230mg sodium, 32g total carbohydrate (3g dietary fiber, 19g sugar), 4g protein

All about Quinoa

If you have ever passed quinoa, pronounced keen-wa, in your grocery's bulk food aisle, pass no more. This gluten free grain is both economical and versatile. You can use it instead of rice in recipes, in place of oatmeal for breakfast, or in numerous other recipes to complete your dinner. Whole Foods "Learn to Cook, Learn to Save" says, "Cooked and cooled quinoa sealed in a tight container will store in the fridge for 3 to 5 days", and I think it easily makes a great topping on lunch salads or in wraps. Also WholeFoods.com says, "Quinoa is a complete protein containing all eight essential amino acids. It is light and fluffy in texture but has that whole grain ability to fill you up."

Photo and Recipes from Whole Foods

To cook quinoa you need...
1 cup quinoa
2 cupes water
1/2 tsp sea salt

Then...
Rinse quinoa in a fine sieve until water runs clear, drain and transfer to a medium pot. Add water and salt and bring to a boil. Cover, reduce heat to medium low and simmer until water is adsorbed, 15 to 20 minutes. Set aside off the heat for 5 minutes; uncover and fluff with a fork.

Tips & Tricks

• For extra flavor, use vegetable, chicken or beef broth instead of water when cooking quinoa.
• Toast quinoa (after rinsing) in a large skillet for 3 to 4 minutes before cooking to add more depth to its flavor.
• Pour soymilk over hot cooked quinoa and top with nuts and dried fruit for a satisfying breakfast cereal.
• For a healthier twist on pasta or potato salad, toss cooked quinoa with chopped vegetables, fresh herbs, vinegar and olive oil.
• Add cooked quinoa to soups, stews and casseroles.
• Store cooked and cooled quinoa in a tightly sealed container in the refrigerator for 3 to 5 days or in the freezer for up to 2 months.

Now test your skills...

Quinoa Loaf with Mushrooms and Peas

Recipe from WholeFoods.com

Serves 8

Welcome spring--or vegetarian guests--to your table with this delicious main-course recipe that is destined to become a favorite for family and feasts alike. For killer veggie burgers, serve any leftover slices on toasted whole wheat buns with lettuce and spicy mustard.

Ingredients

1 tablespoon extra virgin olive oil, plus more for greasing
8 ounces button mushrooms, sliced
Salt and ground black pepper to taste
1 (15-ounce) can no-salt-added garbanzo beans, rinsed and drained
3/4 cup rolled oats
2 cups cooked quinoa ( Learn to Cook: Quinoa)
1 cup frozen green peas
1/2 cup chopped fresh parsley and/or 1 tablespoon minced fresh thyme
10 sundried tomatoes packed in oil, drained and chopped
1 cup (about 1 onion) chopped red onion
Note: Consider a flax seed egg sub (1 tbs ground flax & 2-3 tbs water) or an egg substitute in this recipe to keep the loaf together better.

Method

Preheat oven to 350°F. Lightly grease an 8-inch loaf pan with oil; set aside. Heat oil in a large skillet over medium-high heat. Add mushrooms, salt and pepper and cook, stirring occasionally, until mushrooms are golden brown, 6 to 8 minutes.

Meanwhile, put beans, oats and 1/2 cup water into a food processor and pulse until almost smooth. In a large bowl, combine mushrooms, bean mixture, quinoa, peas, parsley, tomatoes, onion, salt and pepper. Transfer mixture to prepared loaf pan, gently pressing down and mounding it in the middle. Bake until firm and golden brown, 1 to 1 1/4 hours. Set aside to let rest for 10 minutes before slicing and serving.

Nutrition

Per serving (about 6oz/172g-wt.): 170 calories (35 from fat), 4g total fat, 0g saturated fat, 0mg cholesterol, 200mg sodium, 28g total carbohydrate (6g dietary fiber, 4g sugar), 8g protein

Mushroom and Peas with Miso Quinoa Dressing

From WholeFoods.com

Makes 4 to 6

Miso adds savory depth to this unique dressing — an excellent side dish for the holidays or any time of year. Transform it into a hearty vegetarian entrée by adding cubed, baked tofu.

Ingredients

1 cup quinoa
1 tablespoon canola oil
2 medium carrots, diced
2 cups sliced white mushrooms
3 cloves garlic, finely chopped
1/2 teaspoon ground ginger
2 cups packaged miso broth or 2 cups water mixed with 4 teaspoons miso paste
3/4 cup frozen peas
1/2 cup diced green onions

Method

Place quinoa in fine-mesh strainer and rinse under cold water until water runs clear. Drain quinoa and set aside.

In a heavy medium saucepan, heat oil over medium heat. Add diced carrot and sauté about 2 minutes. Add mushrooms, garlic and ground ginger and sauté until garlic is fragrant and vegetables are tender, about 3 minutes. Add quinoa and stir for about 1 minute. Mix in broth. Cover and simmer over low heat until quinoa is almost tender, about 12 minutes. Add peas, cover and continue simmering until quinoa grains are translucent and liquid is absorbed, about 5 minutes more. Transfer to bowl and stir in diced green onion.

Nutrition

As a main dish (4 servings):Per serving (About 6 oz/161g-wt.): 250 calories (60 from fat), 7g total fat, 0.5g saturated fat, 10g protein, 40g total carbohydrate (6g dietary fiber, 4g sugar), 0mg cholesterol, 300mg sodium As a side dish (6 servings):Per serving (About 4 oz/108g-wt.): 170 calories (40 from fat), 4.5g total fat, 0g saturated fat, 6g protein, 27g total carbohydrate (4g dietary fiber, 3g sugar), 0mg cholesterol, 200mg sodium

Eat well,
Carolyn

Black Bean and Avocado Brownies

I love avocados.  I love black beans.  I've just never had them in my desserts.  Okay, I lie.  I have had black beans in Khoa Lam - a sticky rice dessert popular in Thailand.

But now add in avocados, and I think I might be in heaven.  Here is a recipe that is very much worth trying for a sweet vegan dessert.  (I just won't tell my husband about the avocados.)

I first heard about these brownies from this blog which brought me to Cara's Cravings.  Look at her picture. I'm drooling.  Enjoy.


Black Bean and Avocado Brownies

 1 (15.5 ounce) can black beans, rinsed and drained
3/4 cup egg substitute
1/4 cup agave syrup
1/2 of a ripe avocado (60gm)
6 tbsp cocoa powder (30gm)
pinch of salt
1 teaspoon vanilla extract
6 tablespoons white sugar (75gm)
2 teaspoons instant espresso

Preheat oven to 350 degrees F. Line an 8x8" pan with parchment paper.

Combine black beans, egg substitute, agave syrup, and avocado in food processor. Blend for a few minutes, until completely smooth. Add remaining ingredients and continue blending until fully combined, stopping once or twice to scrape down the sides of the bowl.

Spread into parchment-lined baking dish. Bake for 30-33 minutes, or until a toothpick inserted in the brownies comes out clean.

These are best if you let them sit overnight before slicing and enjoying!

Nutritional Info
Servings Per Recipe: 12
Amount Per Serving
Calories: 98.0
Total Fat: 1.2 g
Cholesterol: 0.0 mg
Sodium: 134.6 mg
Total Carbs: 19.5 g
Dietary Fiber: 2.7 g
Protein: 4.2 g

Broiled Tofu and Steamed Mustard Greens with Spicy Mango Sauce

Happy St. Patrick's Day.  Instead of heading to the pub and drinking some green beer, why don't you get your fixin' of green through food?  Green smoothies, Spinach Salad, or this recipe brought to you by Vegetarian Times.  It combines protein rich tofu AND mustard greens with a sweet and spicy mango sauce.  Other greens to try in this recipe: Asian mustard greens, broccoli raab, Chinese broccoli, or collard greens. Enjoy!

Ingredient List

Serves 8

• 2 Tbs. canola oil
• 1 small onion, quartered and thinly sliced (1/2 cup)
• 1 small red bell pepper, coarsely chopped (1/2 cup)
• ¾ cup hot mango chutney, such as Patak’s or use this recipe
• 1 medium tomato, coarsely chopped (3/4 cup)
• 2 16-oz. pkgs. extra-firm tofu, drained and patted dry
• 2 12-oz. bunches mustard greens, thick stems removed

Directions

1. Heat oil in medium-size saucepan over medium heat. Add onion and bell pepper, cover, and cook 10 to 15 minutes, or until vegetables are soft, stirring occasionally. Stir in mango chutney and tomato. Cover, and simmer 5 minutes more. Keep warm.

2. Preheat oven to broil, and place oven rack in highest position. Coat baking sheet with nonstick cooking spray. Halve each tofu block crosswise to make pieces the size and thickness of sandwich bread. Cut each tofu piece into 4 triangles. Brush each tofu triangle on both sides with mango mixture (it’s OK if some bell pepper and onion bits stick to tofu); season with salt and pepper, if desired; and place on prepared baking sheet. Broil 4 to 5 minutes. Flip triangles, and brush with more mango mixture. Broil 4 to 5 minutes more, or until browned and crispy.

3. Meanwhile, bring 1 cup water to a boil in large pot. Add mustard greens, cover, and steam 5 to 7 minutes or until greens are crisp-tender, turning occasionally with tongs to make sure greens cook evenly.

4. Divide mustard greens among serving plates. Top each serving with 2 tofu triangles, and drizzle with1/4 cup mango sauce.

Nutritional Information

Per :

Calories	246
Protein	14g
Total Fat	10g
Saturated Fat	1g
Carbs	29g
Choelsterol	0mg
Sodium	490mg
Fiber	5g
Sugar	22g

Coconut Cream Pie in honor of Pi Day (March 14th)

from VegNews Magazine

When this came through to my email, I had to share.  Doesn't that picture just look delicious?  I can't wait to make this.  I am going to use a delicious cashew based whipped cream on top from my favorite raw foodie and blogger - Carmella at Sunny Raw Kitchen.  The whipped cream is from a Banana Chocolate Cream Cake recipe that is to die for. 

Enjoy!

Coconut Cream Pie

Makes 1 pie

What You Need :
1/2 cup vanilla soy creamer
4 cups vegan chocolate chips, divided
2-1/2 cups shredded unsweetened coconut, divided
1 pound (16 ounces) firm silken tofu
1 cup powdered sugar
1 teaspoon coconut extract

What You Do:
1. Coat 9-inch pie plate with nonstick cooking spray. In a small pan over low heat, heat soy creamer until hot, but not boiling. Add 2 cups chocolate chips slowly and stir until melted. Stir in 1-1/2 cups coconut. Pour into prepared pie plate, smooth out to form a crust, and refrigerate until hard.

2. While crust is in the refrigerator, prepare the filling. In a food processor, place tofu and blend until smooth, scraping down the sides of bowl as necessary. Add sugar and coconut extract.

3. Melt remaining chocolate chips in microwave or double boiler. In a bowl, combine melted chocolate chips and remaining coconut. Pour into prepared pie crust. Top with vegan whipped cream and sprinkle with more coconut if desired. Refrigerate until ready to serve (at least 8 hours).

Whipped Cream
Inspired by Cafe Gratitude's I Am Rapture

1 cup cashews or a mix of cashews and macadamia nuts
1 cup fresh coconut milk (simply blend 1 part dried coconut with 3 parts water in high speed blender)
1/8 - 1/4 cup honey or agave (depending on how sweet you like it)
1 tablespoon lemon juice
1 tablespoon vanilla
Pinch of salt
1/2 cup coconut butter, melted
1 tablespoon lecithin* (1 tbs + 1 tsp psyllium)

*Lecithin is derived from soybeans and acts as an emulsifier. Look for lecithin (preferably non-GMO), in granules or powdered form, at your local HFS. If using granules, make sure to grind them up in a high speed blender of coffee grinder.

Recipe of the Month: Quinoa Casserole

Now that the wedding has come and gone; the honeymoon has come and gone; and the move has come - but not yet gone - it is time to pick up my "Things to Manifest in 2010" list. One of the things I wanted to make a habit in 2010 was to cook a new recipe each month.  It is probably easier to accomplish now that Dave and I are married, and I can't get away with having a salad every night.

It was perfect timing to start this tradition when yesterday I stumbled upon my friend Kate's blog - Vegetarian Mama.  I was in the Peace Corps with Kate in Thailand.  Kate is a very sweet girl who now resides in Seattle.  She is raising the newest addition to her family, Nora, to be a healthy eater. I'm so excited Kate and Robert are now parents.  Since I met Kate, she always said she wanted to be a Mama.

I've been wanting to try a casserole recipes since Dave and I got a beautiful Casafina casserole dish for a wedding present, but I just haven't found the right one... until last night.  Kate blogged about "Quinoa Casserole" and I thought - this will be March's Recipe of the Month.

Here is the recipe, re-posted, with my modifications noted in parenthesis.

Quinoa Casserole
1 T canola oil (I used 1 T Olive Oil)
1 medium onion, diced (I used 1 large onion)
2 cloves garlic, minced ( I used 3 gloves)
1 red or green bell pepper, diced (optional)  ( I used 1 red bell pepper)
1 cup dried quinoa, rinsed in a wire strainer under cold running water for 2 minutes (We don't have a wire strainer yet, so I didn't rinse the quinoa.)
1 can black or pinto beans, rinsed and drained ( I used Eden's organic black beans)
1 28-oz can diced tomatoes (Dave doesn't like to use canned tomatoes, so I used 2 1/4 cup diced tomatoes and roughly 1/2 cup water as a replacement)
1 T chili powder (optional) (I used 1 T chili powder)
1 tsp ground cumin (optional) (I used 1 tsp ground cumin)
2 cups vegetable broth - approximately ( I used 2 1/4 cups vegetable broth)

NOTE: I also added 1/2 cooked potato - diced - that we had leftover from last night's dinner when I checked on the dish after 45 minutes.

OTHER POSSIBLE ADDITIONS:  I would have liked to of  added fresh corn, cut off the cob, but I didn't have any. Also, diced carrots would have been a nice touch and maybe some spinach stirred in at the 45 minute check to get some greens in there.   And the most needed addition - more spices!

1. Saute the onion, garlic, and pepper (if using) in oil until softened.
2. Mix all ingredients except the vegetable broth in a casserole dish.
3. Add the vegetable broth until the mixture is a couple of centimeters from the top of the dish.
4. Bake in 375 degree oven for 1 hour. Check after about 45 minutes, stir, add more broth if needed.
5. The quinoa is finished when it is puffy and translucent.

THE VERDICT:
My initial reaction was the dish was too bland.  However, I'm a person who carries cayenne pepper in my purse, so take what I say with a grain of salt.  After I added some avocado, cayenne and s&p, the dish was more my style.  Dave doctored his up with some pepper and he thought it was good.  It definitely wasn't his favorite, but he thought it was good.  This recipe is a keeper.  Easy and Delicious.  I will make it again, but with some more modifications as noted above in the "other possible additions."  Also the leftovers will make a great taco stuffing.

Bimbimbap (or Hot Pots)

A few months back I was in DC for work and got to visit one of my bridesmaids.  She went on and on about her Sunday ritual with a friend having 'hot pots.' She insisted I try it since it is vegan friendly, so off we went to the Asian grocery to buy the necessary vegetables.

Imagine a foreigner going into Walmart and feeling like there are too  many choices for cereal.  Well, that is exactly how I felt in the Asian market in DC except this time it was with all sort of rice products.  Totally overwhelming.  People everywhere.  Foreign sights and sounds.  Totally cool, and totally different than the small Asian groceries I was used to in Florida!

After some searching we found the veggies we needed in the prepared food section and were on our way (after browsing every aisle as a novelty).  Among the assortment of veggies we picked up were mung bean sprouts, mushrooms, zucchini, cucumbers, and others.  My favorite was this spicy number that was a mystery vegetable.

We set off for home to make our hot pots, and I watched intensely documenting with my iPhone every step of the way (in between sips of wine!).

Below is my journey into hot pots.

  

Step One: Heat the oil

  

Step Two:  Add the cooked brown rice

  

Step Three: Cook or add prepared vegetables. 

  

Step Three continued

Step Four:  Heat mixture on medium to high heat for 5 minutes.  

ENJOY!

After some digging to get to the bottom of this 'hot pot' talk, I've uncovered the real name of this dish - Bimbimbap.  Learn more about it from Wikipedia.  Bimbimbap is known for the crispy rice bottom and veggies cooked in a small pot (hence my friends calling the dish 'hot pots').  Learn more about cooking in the hot pot (or commonly referred to as dol sot stone bowls) here.

For an amazing video tutorial, visit Yum Yum Asian's Dol Sot Bibimbap post. 

For now, I'll leave with with a recipe adapted from Yum Yum Asia to satisfy your vegan tastes. 


Bibimbap (adapted from Yum Yum Asia)
Ingredients
2 small carrots
1 small white radish
2 small zucchini
1 bunch spinach
1 bunch yellow bean sprouts
1 cup of dried mushrooms
Korean chilli paste*
3 cloves garlic, crushed
4 tbsp sesame oil
Soy sauce
Salt and pepper
4 cups hot cooked white or brown rice (short grain)* (see method at Step 1)
4 dol sot stone bowls*
* All these items are readily available at any Korean grocery store.


Directions
1. Wash and drain rice with cold water three times. Put into saucepan and place your right hand on top of the rice. Fill with cold water until the water just covers the top of your hand. Place on stove with lid on and on high heat leave for approx 20 minutes.
2.  Soak the dried mushrooms in water until they become soft. Slice thinly and mix with sesame oil, soy sauce, garlic and pepper.
4. Cut the carrots, radish and zucchini into matchstick sized slices. Heat sesame oil in a large pan and sauté the carrots with a teaspoon of garlic and a pinch of salt and pepper, remove from pan and place carrots into a bowl. Repeat the above process with the radish and zucchini as well. Set aside.
5. Bring water to the boil and blanch spinach for approx 15 seconds, repeat with the yellow bean sprouts. Combine with salt, crushed garlic and sesame oil. Set aside.
6. Pour a teaspoon of sesame oil in the base of each stone bowl. Divide rice between the 4 stone bowls. Arrange all ingredients on top of the rice side by side around the bowl. Put a teaspoon (or more depending on taste) of the Korean chilli paste on top of the vegetables. Pour a tablespoon of sesame seed oil around the edge of the bowl
7. Place stone bowl on top of stove and on high heat leave for approx 5 minutes or until you can hear the rice popping and crackling.
8. Remove from heat and serve. Be very careful as the stone bowl will be extremely hot.

Serves 4

Vegetarian Cassoulet

From Delicious Living
Serves 8
Cassoulet, a hearty white bean casserole, is a French original. Its savory flavor comes from herbes de Provence, a mixture of dried thyme, basil, rosemary and lavender.

Prep Time: 10 minutes
Cooking Time: 50 minutes
Cassoulet

2 tablespoons extra-virgin olive oil
1 medium onion, diced
1 large carrot, diced
1 large red potato, diced
6 large cloves garlic, minced
1 tablespoon herbes de Provence
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 bay leaf
2 15-ounce cans cannellini beans, drained
1 14 1/2-ounce can diced tomatoes
2 cups vegetable broth

Bread Crumb Topping:

2 tablespoons extra-virgin olive oil
3 thick slices French bread
2 sprigs parsley
4 cloves garlic, peeled

1. Preheat oven to 325°F. In a large skillet, sauté onion, carrot and potato in olive oil over medium-high heat 5 minutes. Add garlic, herbes de Provence, salt and pepper; sauté another minute. Combine vegetables with bay leaf, beans, tomatoes and vegetable broth in a large, lightly oiled casserole dish. Bake uncovered 20 minutes.
2. To make bread crumb topping, combine olive oil, bread, parsley and garlic in a food processor; puree on high until finely crumbled.
3. Remove cassoulet from oven and take out bay leaf. Raise oven temperature to 400°F. Sprinkle half the bread crumbs on top; bake another 15 minutes. Remove cassoulet from oven; stir bread crumb topping into beans. Top with remaining bread crumbs. Bake another 15 minutes or until topping is lightly browned. Serve immediately.

White Bean, Tomato, and Arugula Sandwich

From Delicious Living
Serves 4 / Beans, whole grains, and garlic excel at lowering blood cholesterol levels, and tomatoes boast heart-healthy antioxidants. Prep tip: This open-face sandwich works best with a sturdy peasant or country-style loaf that stands up to the hearty bean topping. Serving tip: Serve with a side of soup or salad.

3 tablespoons extra virgin olive oil, divided
1 (5 ounce) package arugula
1/2 teaspoon sea salt, divided
1/4 teaspoon fresh ground pepper
4 large cloves garlic, peeled and thinly sliced
1/4 teaspoon crushed red pepper flakes
1 (15-ounce) can low-sodium small white beans, drained
1 1/2 cups chopped Roma tomatoes, about 2
4 slices whole-grain peasant bread, toasted
4 teaspoons julienned basil

1. Heat a large nonstick skillet over medium heat. Add 1 teaspoon oil. Stir in arugula, 1/4 teaspoon salt and the pepper, and sauté 1–2 minutes or until arugula wilts. Remove arugula to plate.
2. Add remaining oil to skillet and place over medium heat. Add garlic and red pepper flakes and cook 1–2 minutes or until garlic starts to turn light brown. Stir in beans, mashing gently with a fork to break up some of the beans. Cook 2–3 minutes to allow beans to pick up flavors. Stir in tomatoes and turn heat to low; cook for 2–3 minutes or until warmed throughout. Stir in remaining 1/4 teaspoon salt.
3. Place toasted bread slices on dinner plates. Top each with one-quarter of arugula mixture (about 1/4 cup), spreading in an even layer. Spoon tomato-bean mixture (a scant 1/2 cup) over arugula and sprinkle with basil.

PER SERVING: 296 cal, 35% fat cal, 12g fat, 2g sat fat, 0mg chol, 12g protein, 40g carb, 10g fiber, 521mg sodium

Spaghetti with Almond Sauce and Vegetable Confetti

Serves 4 / Nuts and nut butters are rich in good monounsaturated fats, and vegetables in the dish contribute antioxidants and fiber. Using whole-grain noodles adds a heart-healthy dose of fiber. Ingredient tip: Look for chile-garlic sauce in the Asian section of your market.

1/3 cup freshly ground unsalted almond butter or bottled almond butter
2 tablespoons rice vinegar
1 1/2 tablespoons low-sodium soy sauce
1 tablespoon minced fresh ginger
1 1/2 teaspoons chile-garlic sauce
8 ounces thin whole-wheat spaghetti
1 cup frozen peas
1 1/2 cup grated carrot (large hole of a box grater)
1 1/2 cup thinly sliced green onion, divided
1/3 cup chopped fresh cilantro or mint
1/4 cup toasted sliced almonds
1/2 teaspoon sea salt
1. Combine almond butter, 1 tablespoon water, and next four ingredients (vinegar through chile-garlic sauce) in a large serving bowl; whisk to blend.
2. Bring a large pot of water to boil; add spaghetti and peas and cook for 8 minutes. Stir in carrots and continue cooking for 2 minutes or until spaghetti is are tender. Drain and add spaghetti to bowl with almond butter mixture. Toss to blend. Stir in 1 1/4 cups onion, cilantro or mint, almonds, and salt. Garnish with remaining 1/4 cup onions.
PER SERVING: 431 cal, 32% fat cal, 16g fat, 2g sat fat, 0mg chol, 16g protein, 62g carb, 5g fiber, 520mg sodium

Skin Deep Cosmetic Safety Database

From Delicious Living.........................................

Picking a personal care product shouldn’t be like digging into a box of chocolates: You should always know what you’re going to get. That’s why for this year’s beauty awards we chose from the purest options available, heading to the Environmental Working Group’s Skin Deep Cosmetic Safety Database to find those products with a 0- or 1-out-of-10 ranking (meaning the ingredients pose no or a very low hazard). What did we get when we put them to the test? Ten excellent natural picks that do what they promise to—and are free of the startlingly ubiquitous personal care villains, such as 1,4-dioxane and parabens. Visit cosmeticdatabase.com

Polenta

Have you ever seen those tubes of polenta at the store and thought, "what the hell do you do with that?" Or is that just me?  Anyways, I came across some information in Delicious Living magazine (I love this freebie!) and thought I would share.  Plus, I love anything you can buy in bulk.  Enjoy.  Eat Well, Carolyn

(Pesto Polenta with Sautéed Portobello Slices - recipe below)

From Delicious Living....

An Italian staple, polenta is ground corn that’s cooked into a creamy porridge; it can also be cooled to form firm polenta cakes suitable for baking, frying, or grilling. Look for grainy raw polenta in bulk bins and prepackages it’s coarser than the finely ground cornmeal used in cornbread. 

Polenta makes a tasty, gluten-free breakfast. Bring 2 cups water to a boil, then add 1/2 cup medium-grain polenta in a thin, steady stream, whisking as you pour. (Double the amounts if you want leftover polenta.) Reduce heat to low and simmer polenta, whisking often, until thick, scraping pan sides with a wooden spoon as needed. Stir in raisins, chopped almonds, and nutmeg, plus milk or cream. Or stir in a little butter, then pour into a wide bowl and top with sautéed spinach and a poached egg.

Serve soft and loose polenta with juicy stews and braised meats; it deliciously soaks up flavor. Pour leftover polenta into a square pan, cover, and refrigerate; when cool, cut into squares. Layer pieces in a baking dish with marinara and grated cheese; bake until bubbly. Or pan-fry squares and top with sautéed mushrooms, tomatoes, and olives. You’ll also find polenta preformed and sold in tubes, usually in the pasta aisle; just remove the covering, slice crosswise into disks, and use as desired.

 And now that you are intrigued with polenta, how a recipe.....

Pesto Polenta with Sautéed Portobello Slices
Portobello mushrooms squick me out (the gills and spongy texture...yick) so I substituted about 2 pounds shiitake and cremini mushrooms instead. I also used quick cooking Italian polenta prepared according to the package directions, and it was fine.

3 1/2 cups water
1 teaspoon salt plus more for seasoning
1 cup medium ground corn meal
1/4 cup vegan pesto (homemade or store bought)
3 tablespoons olive oil
freshly ground black pepper
2 garlic cloves, chopped
4 large portobello mushrooms, stems removed and caps cut into 1/4-inch thick slices

1. Bring the water to a boil in a large saucepan over high heat. Reduce heat to medium, add the salt, and slowly whisk in the cornmeal stirring constantly. Reduce the heat to low and continue to cook, stirring frequently, until thick, about 30 minutes. Near the end of the cooking time, thin the pesto with 1 tablespoon of the olive oil and stir it into the polenta. Season with salt and pepper to taste.

2. Spoon the polenta into a lightly oiled, shallow, 10-inch square baking dish. Spread it evenly over the bottom. Refrigerate until firm, at least 30 minutes

3. Heat one tablespoon of oil in a large skillet over medium heat. Add the garlic and cook until fragrant, about 30 seconds. Add the mushroom slices, season with salt and pepper to taste, and cook until the mushroom slices are tender, about 5 minutes. Keep warm over very low heat.

4. Preheat the oven to 375º F. When the polenta is firm, cut into four squares. Place on lightly oiled baking sheet and brush with remaining 1 tablespoon of oil. Bake until hot and golden brown, about 30 minutes.

5. To serve, transfer polenta to individual plates, spoon some of the mushrooms on top, and serve hot.

What are you thankful for?

A message board that I am part of posted a thread titled, "Thankful Thursday."  I love when I'm able to reflect on my life and realize how amazing it is. Here is what I'm an thankful for on this "Thankful Thursday."  What are you thankful for?

My Current Location: Prescott Valley, Arizona

I am thankful for my health - the ability to exercise daily and eat well - and feel wonderful!

I am thankful for the start of a wonderful marriage to an amazing person.  We are having so much fun.

I am thankful for a job I love - traveling all over the county - and time for peace and quiet while I'm on the road.  

That being said, I am thankful for the weeks I work from home and can be with my dog all day long!

I am thankful for an amazing family - parents who are the most giving ever and a sister who is my best friend.

I am thankful for my friends because they are always there when I need them.

That's my thankful Thursday

Cherry-Cinnamon Baked Oatmeal

from Delicious Living

Serves 10
Although similar in flavor to stove-top oatmeal, this baked version has a mix of textures: a slightly firm, almost crusty top and a meltingly soft interior.
Prep tip: For a vegan dish, use soy, rice, or almond milk.
2 1/2 cups reduced-fat (2 percent) milk
11/4 cups water
1 teaspoon vanilla extract
1/2 cup date sugar or turbinado sugar
1 3/4 cups rolled oats
3/4 cup dried cherries
3/4 cup chopped almonds, toasted
2 teaspoons ground cinnamon
1. Preheat oven to 375°. Lightly coat an 8x8-inch baking dish with cooking spray. 2. In a large bowl, combine milk, water, vanilla extract, and sugar. In a second large bowl, combine oats, cherries, almonds, and cinnamon. Pour liquid ingredients into oat mixture and stir. Pour into prepared baking dish and bake for 35-40 minutes, or until all liquid is absorbed.
PER SERVING: 183 cal, 28% fat cal, 6g fat, 1g sat fat, 5mg chol, 6g protein, 27g carb, 4g fiber, 28mg sodium

Chocolate Almond Truffles

from Delicious Living

Makes about 36 / The better-quality chocolate you use, the richer and more delectable these simple, not-too-sweet truffles will taste. If almond flavoring isn't your favorite, substitute Frangelico or orange liqueur for the amaretto; roll in crushed hazelnuts or cocoa laced lightly with orange zest.

1 cup vanilla soy milk
16 ounces semisweet chocolate, chopped
6 ounces unsweetened chocolate, chopped
3-4 tablespoons amaretto, or to taste
1/2 teaspoon almond extract (optional)
1 cup raw almonds
Pinch of salt


1. Heat soy milk in a saucepan until hot but not boiling. Remove from heat and whisk in chocolates until smooth. Add amaretto and almond extract, if desired, and whisk. Place in refrigerator and cool for 2 hours or until firm.
2. Preheat oven to 300°. Toast almonds for 10 minutes or until lightly browned and fragrant. Cool. Transfer almonds to a food processor and add a pinch of salt. Grind until fine.
3. When chocolate is firm, scoop out portions and roll quickly between your palms, forming walnut-size balls. Roll each ball in crushed almonds, pressing into sides. Transfer to a parchment-lined baking sheet and keep cool until ready to serve.


PER SERVING (1 truffle): 119 cal, 64% fat cal, 9g fat, 2g sat fat, 0mg chol, 2g protein, 9g carb, 1g fiber, 4mg sodium

Spinach Salad with Crisped Tempeh

From Vegetariantimes.com

Crunchy pan-sauteed tempeh replaces bacon in this satisfying salad with its traditional sharp, warm dressing. To save time, wash and dry spinach a day ahead and store in an airtight plastic bag. Refrigerate the leftover flavored oil and use in green salads or drizzled over boiled potatoes and other vegetables.

ingredient list

4 Servings

• 4 thin slices red onion, separated into rings
• 2 large button mushrooms, thinly sliced
• 1 large scallion (white and light green parts), thinly sliced
• 1 Tbs. peanut oil
• 4 oz. tempeh, chopped
• 3 Tbs. red wine vinegar
• 1 tsp. fresh lemon juice
• 1/4 tsp. salt
• 1/4 tsp. freshly ground pepper
• 8 oz. fresh spinach, stemmed, rinsed well, dried and coarsely torn (8 cups)
• 1/2 cup vegetable oil
• 3 medium cloves garlic, halved lengthwise
• 1 tsp. dried oregano

Directions

1. In small saucepan, combine vegetable oil and garlic. Bring to a simmer over medium heat (oil should bubble gently) and cook until garlic is tender but not browned, 8 to 10 minutes. Remove from heat. Stir in oregano and let stand 30 minutes to blend flavors.
2. Meanwhile, in large salad bowl, combine spinach, onion rings, mushrooms and scallion. Set aside.
3. In medium skillet, heat peanut oil over medium-high heat. Add tempeh and cook, stirring often and shaking pan, until lightly browned and crisp, 7 to 10 minutes.
4. While tempeh is cooking, strain flavored oil through fine sieve; set aside. Transfer cooked garlic to cutting board. Holding blade of large, heavy knife parallel to board, smear garlic over board, then chop to a paste.
5. Transfer cooked tempeh to bowl. In same warm skillet, combine 2 tablespoons reserved flavored oil, garlic paste, vinegar, lemon juice, salt and pepper. Bring to a simmer, then pour over salad. Add crisped tempeh, toss well and serve.

Nutritional Information

Per serving:

Calories	170
Protein	7g
Total Fat	12g
Saturated Fat	1g
Carbs	9g
Sodium	181mg
Fiber	2g

Tofu Lettuce Wraps

From vegweb.com

Ingredients (use vegan versions):

1 head lettuce or Napa cabbage
1 pkg extra firm tofu (drained)
2 1/2 cups chopped shitake mushrooms
3 tablespoons chopped garlic (fresh)
2 tablespoons chopped ginger (fresh)
red pepper flakes
tamari or soy sauce or Braggs
salt
pepper

Directions:

Dice the tofu into small bite size squares. Spread them out on a cookie sheet. Sprinkle with salt , pepper, red pepper flakes, and soy sauce. Bake for 35-45 minutes at 350.

When that is almost done, heat up wok or frying pan and throw in the chopped up garlic and ginger. Fry for about 5-7 minutes until they are softer. Throw in the shitakes. At this time you can add more soy sauce , usually about 4 or 5 shakes. Also, if you’d like, some more salt and pepper and red pepper flakes.

Cook about another 10 -12 minutes, then add the tofu and finish up the cooking - about 2-5 minutes.

Wash and dry the lettuce/cabbage and pull off pieces about the size of your palm.

Spoon the mixture into the leafs and roll them up!!

Enjoy!

Inspired By Christina Melton's Black Bean Burgers

From vegweb.com


Ingredients (use vegan versions):

2 cups black beans (rinsed, drained, from can)
4 tablespoons olive oil
1 medium onion, finely chopped
1 vegetable bouillon cube
1/2 cup warm water
4 tablespoons soy sauce
1 cup vital wheat gluten
1 cup plain panko crumbs
4 cloves garlic, pressed or grated
1-1/2 teaspoons cumin
1 teaspoon dried onion powder
1 teaspoon parsley
1/2 teaspoon crushed red pepper, or to taste
olive oil

Directions:

1) Preheat oven to 375 degrees F.

2) In a bowl, mash the black beans together with the oil until no whole beans are left. In another bowl, dissolve bullion cube in warm water. Add onion and soy sauce. In a separate bowl, combine all dry ingredients/spices. Add all wet and dry ingredients to the bowl with the beans. Knead together for about 3 minutes, or until strings of gluten have formed. (Helpful hint: I use a silicon icing spatula to clean sides/bottom of mixing bowl while kneading ingredients.)

3) Place the black bean dough on a piece of wax paper and form a "log" shape. Divide the dough into 8 equal pieces (easiest way is to cut in half, then half, then half again). To form patties, knead each piece in your hand for a few moments and then flatten into a patty shape, 3/4" to 1" thick. (Helpful hint: When kneading ingredients, I don't squish between my fingers, but use my fists to keep folding everything together.)

4) Brush both sides of each patty with olive oil, place on baking sheet, and bake for 15 minutes. Flip patties and bake another 10 minutes. Remove from oven. If you are making patties for next day, let them cool, then refrigerate. If eating now, pan fry indoors or grill outside for another 10 minutes. Serve with guacamole or a slice of avocado. (Helpful hint: I lay a silicon baking sheet across my baking pan. Nothing ever sticks to silicon.)

Source of recipe: This is a recipe I got from a fellow Vegan off of Facebook, These are the best I have had. I modified a tad.

Makes: 8 burgers , Preparation time: 20, Cooking time: 25

Asian Noodles with Peanut Butter and Chilies

From vegweb.com

Ingredients (use vegan versions):

1 pound dried soba noodles or spaghetti
1/8 cup sesame oil
1/4 cup soy sauce
1/2-1 tablespoon sweetener
1 1/2 tablespoons balsamic vinegar
2 teaspoons salt
1 cup chopped fresh cilantro
4-8 green onions, sliced
1-3 tablespoons spicy red chili sauce
3-5 tablespoons peanut butter
chopped peanuts, optional

Directions:

Cook noodles in large pot of boiling, salted water until just tender. While cooking, prepare sauce: Combine sesame oil, soy sauce, sweetener, vinegar, salt, chili sauce, and peanut butter (I use a whisk). Drain noodles when done (I like to rinse them for this recipe). Stir in sauce (I use tongs), and add cilantro and green onions. This can be served cold or hot. Add peanuts to top, if desired. Very good!

Makes: 6 servings, Preparation time: 10 minutes, Cooking time: 15-20 minutes

Kale Chips--a.k.a Seriously Addictive Snack!

Ingredients (use vegan versions):

1-2 big bunches kale
1 tablespoon apple cider vinegar
1 tablespoon oil
coarse salt (to taste) or favorite seasoning blend (we love hot n' spicy Spike)

Directions:

Pre-heat oven to 350 degrees Fahrenheit.

Wash and de-stem kale. Chop or tear into "chip" size pieces.

Spread onto baking sheet. Pour the apple cider vinegar, oil and seasoning (1-2 tablespoons) onto kale. Mix to coat all pieces.

Bake for 10 minutes or until crispy. Serve immediately!

Makes: 3-4 servings, Preparation Time: 3 minutes, Cooking Time: 10 minutes

Ginger Peanut Soup

From vegweb.com
Ingredients (use vegan versions):

1 and 1/2 cup chopped broccoli
1 and 1/2 cup chopped cauliflower
1 med. onion
1 tbsp ginger, grated
3 cloves garlic, minced or crushed
1/4 tsp cayenne pepper
1/2 tsp salt
1/2 tsp pepper
2 tbsp olive oil
3 cup veg stock or water
1 28-oz can diced tomatoes
5 tbsp peanut butter (natural and crunchy is best)

Directions:

In large pot, sauté onions in oil until soft. Add other veggies, ginger, garlic, cayenne pepper, salt, and pepper until veggies are just tender. Add stock or water, canned tomatoes, and peanut butter. Reduce heat and simmer for 20 minutes.

I recently made this recipe and it is absolutely delicious but very quick and easy to make! A variation is adding some unsweetened shredded coconut which goes well with the peanut and ginger flavors.

Serves: 4-6

Preparation time: 30 minutes

Fresh Corn and Avocado Salad

Ingredients:

3 ears fresh sweet corn, husked
1/2 cup red onion, diced
1 avocado, diced
juice of 1/2 lime or 1-2 tbsp of apple cider vinegar
1 tablespoon fresh basil, chopped
1/2 teaspoon sea salt
freshly ground pepper to taste

Directions:
Combine all ingredients in a large bowl. Serve immediately or allow to marinate. This salad is even better the next day! Serve as a side, with tortilla chips, or as a topping for tacos.

Black Bean and Quinoa Salad

From vegweb.com

Ingredients (use vegan versions):

1/2 cup quinoa
1 cup white corn
2 scallions chopped
1/2 cup chopped tomatoes
1/2 cup chopped celery
1/2 cup chopped green peppers
1 can black beans, drained and rinsed
Dressing:
3-4 tablespoon oil...not a heavy olive
2 tablespoon lemon juice or balsamic vinegar
1 clove garlic minced
salt and pepper to taste
cilantro or parsley

Directions:

Serves: 4-6.

Preparation time: 30 min.

Soak quinoa for five minutes then drain. Cook either in vegetable stock or water for 15 minutes. In the last five minutes put in the corn if using frozen. Drain and cool. Mix the remaining ingrediants in a bowl and pour the dressing in and mix well. This is good the next day as well. Best if served cold. Substitutions can be made for the vegetables...red onions, grated carrots, what ever you prefer. I have also added a small amount of jalopeno peppers before because my husband likes it hot....

Thai Corn Soup

Thai Corn Soup

Warm, perfectly flavored, and with an indulgent feel, this soup is perfect for clearing up the winter blues. By puréeing half of the soup, you'll achieve a rich, thick base with pops of whole corn kernels.

Serves 4

What You Need:

1 tablespoon olive or canola oil
1 large onion, chopped
4 garlic cloves, minced
1 teaspoon Thai curry paste
4 cups corn kernels
6 cups vegetable stock
1 tablespoon fresh ginger, minced
2/3 cup coconut milk
2 tablespoons fresh lime juice
Salt and pepper to taste

What You Do:

1. In a large pot, heat oil. Add onion and garlic and sauté for 5 minutes. Add curry paste and sauté an additional 30 seconds. Add corn kernels and stock, and stir. Cover and simmer for 15 minutes.
2. Remove fresh ginger. Purée half the soup in a blender until smooth. Transfer back to pot. Add coconut milk and simmer 3 more minutes. Add fresh lime juice and salt and pepper to taste. Serve with Jasmine rice or a cool Thai Salad. Enjoy!

Can you name that squash?

Nothing is better than squash in the winter months. I pulled out a page in Women's Health magazine all about squash, and thought I would share with y'all (not sure who actually reads this blog besides myself and maybe Brooke, but hey, this blog is like my recipe box, so I know I'll reference it!) Hurry and cook up some squash before they are out of season!

Kabocha

From Japan, this squat squash is forest green. The orange flesh is dry yet ubersweet when roasted.

One way to enjoy it: Combine baked kabocha with lentils, tomatoes, red peppers, parsley, and feta. Top with a drizzle of sesame oil. Delicata

The oblong squash has pale yellow skin with green markings. The creamy pulp has a pleasing taste that's a mix of corn and sweet potato.

One way to enjoy it: Smash roasted delicata with boiled potatoes, milk, olive oil, salt, and fresh chives.

Buttercup

This green-skinned, almost square-shaped squash with creamy orange flesh will rock your taste buds with its supersweet finish.

One way to enjoy it: In a blender, mix chunks of baked buttercup along with tahini, olive oil, lemon juice, cumin, cayenne, salt, and pepper for a riff on traditional hummus. Sweet Dumpling

A small, pumpkin-shaped squash that has bright green streaks; its taste ranges from nutty to mildly sweet.

One way to enjoy it: Stuff baked halves with a pilaf mixture of quinoa, sauteed onions, fresh cilantro, roasted pecans, and dried cranberries for an easy entree. Butternut

This yellowish pear-or hourglass-shaped squash has a silky deep-orange flesh and a flavor reminiscent of a lighter-tasting sweet potato.

One way to enjoy it: For an easy soup, Krieger suggests putting cooked butternut squash, vegetable broth, and spices in a blender, then whirling away.

Spaghetti

A watermelon-shaped squash with a golden-yellow rind, it gets its name from the spaghetti-like strands the flesh turns into once cooked and forked. If you like a nuttier zest to your veggies, this squash is for you.

One way to enjoy it: For a tasty side dish, Food Network's Ellie Krieger, R.D., scrapes out the cooked strands with a fork and coats the "noodles" with pesto (check out the great pesto recipe using squash seeds, here).

Acorn

Dark green on the outside, this (duh!) acorn-shaped supermarket regular has a yellow-orange flesh that tastes like black pepper and hazelnuts.

One way to enjoy it: Lightly coat the squash surface with butter, sugar, sea salt, and pure maple syrup, then bake.

Ideas for cooking winter squash

From Women's Health Magazine.

Native Americans prized winter squash so much, legend has it they buried them beside their dead to make sure they had enough fuel in the afterlife. And who can blame them? The high levels of potassium and iron, as well as fiber and vitamins A and C, in this winter veggie may help lower blood pressure and prevent cancer and heart disease. All this for just 75 calories a cup!

But there's more: Squash's impressive flexibility, mildly sweet flavors, and brilliant hues make it a vibrant addition to fall and winter menus when other fresh options fade. "It has a place in every part of the meal—soup, salad, entree, side dish, even dessert," says Jackie Newgent, R.D., author of Big Green Cookbook and instructor at the Institute of Culinary Education. And few foods pack more of a powerful nutritional punch at so low a cost.

The only hitch? Most of us don't know what the hell we're supposed to do with these oddly shaped veggies. So here's an introduction to the wide world of squash and how you can simply and easily transform them from produce-aisle curiosities into the stars of your winter table.

The Sweet and Lowdown on Serving Winter Squash
No matter what types you choose to feast on, the buying, storing, and prepping are basically the same.

Pick it "You want squash that's heavy for its size with a taut skin, matte finish, and no soft spots or cracks," says Ellie Krieger, R.D., author of So Easy and host of the Food Network's show Healthy Appetite. Also, do the fingernail test: If you can press it into the rind fairly easily, that means the squash was picked before it was fully ripe and you should pass on it.

Store it Stash it in a dry, relatively cool place with good air circulation (like a cellar or well-ventilated pantry) and winter squash will keep for several weeks, not just a few days like many other veggies. "Wrapped tightly in plastic, cut squash is good in the fridge for up to a week," says Newgent, so you can prep a couple of squashes on a Sunday and then use them all week long.

Slice it Start with a sharp, hefty chef's knife or cleaver and get ready to put some muscle into it. Hack off the stem, firmly cut into the rind using the full length of the blade, and press down to slice in half. "If the rind is too tough to cut, cook the squash on high in the microwave for two minutes to soften it slightly," suggests Newgent. Remove the seeds with a spoon or ice cream scoop.

Peel it Krieger recommends cutting one inch from the top and the bottom before peeling, to keep the squash from rolling around. Place it upright, then, using a sharp knife, follow the shape of the squash to remove the peel. For some types of squash (like spaghetti) or for certain recipes, you can cook in the rind and then scoop out the flesh when it's done.

Bake it Brush the flesh with vegetable oil, place it on a baking sheet, and bake at 350°F for about 40 minutes or until the flesh is tender. To speed things up, Newgent chops squash into one-inch cubes, which slashes the bake time in half.

Microwave it You can also nuke squash (the taste will be almost the same, although the rind won't get as soft and you won't get the caramelized browning that you do when you bake it): Arrange pieces of squash in a microwave-safe dish and cover loosely with unbleached parchment paper. Cook on high for eight to 10 minutes for halves, or six to eight minutes for cubes. Let stand for a few minutes before serving.