Asparagus Soup

Asparagus Soup over Whole Wheat Pasta

We found about 2 pounds of organic asparagus on sale recently and I had no idea what to do with it until a friend posted the link to Raw Asparagus Soup: blendtec.com/recipes/raw_asparagus_soup

Unfortunately (or perhaps I should say fortunately) the original recipe has dill which I don't like, and lemon which I'm allergic to, so I decided to alter the recipe a bit. Also, I did not have raw cashews around, but I did have raw almonds. You can make this in a blender other than blendtec, but it may be thicker. The first time I made asparagus soup it came out more the texture of a green smoothie but the taste of a savory soup. I served it over   whole wheat pasta so that the pasta and almonds made a complete protein, and it was pretty good. It was good enough that we finished it even tho the texture was a bit odd. I wanted to try making it again, but this time get the texture right, and cook it because I prefer warm soups, so here is the recipe I ended up with:

Ingredients For My Version of Asparagus Soup

Ingredients:
1/2 cup Whole Wheat Pasta
1 pound Asparagus Spears
Juice and rind from 1 orange
1/2 cup soaked almonds
1/2 cup almond milk
2 cups filtered water
3 cloves garlic
1 onion
1 teaspoon parsley flakes
1/2 teaspoon celery salt
1/2 teaspoon chili powder
1/4 teaspoon sea salt
1 Tablespoon Olive Oil

Instructions:
Place 1 cup of almonds in 1 cup of water and allow to soak for at least 2 hours, preferably over night. I chose to soak all my raw almonds and made the rest into almond milk. I will write a blog about that experience some other time.  Soaking them overnight had better results for the soup as well. It is amazing how much water they soaked up!.

Pick tender tops off of asparagus spears and place in a small bowl.  I placed them in a dip bowl. Squeeze the juice of one orange over the asparagus tips and allow to marinate for 30 minutes. While they are marinating, cut the woody part of the asparagus stems off. Tip: Hold each end of spear and bend until lower part snaps off. Cut the tops in half and place in blender with 1/2 cup almond milk, 1/2 cup soaked almonds, and 2 cups filtered water. Blend on high until soupy.

Slice onion and 3 cloves garlic, cook on medium in 1 tablespoon of olive oil with 1 teaspoon parsley flakes, 1/2 teaspoon celery salt, 1/2 teaspoon chili powder, 1/4 teaspoon sea salt, and the grated rind of 1 orange.

When onion becomes slightly browned, add to blender. Remove asparagus tips from the juice of 1 orange placing aside, and add juice to blender. Blend and then place in a soup pan and cook on simmer for 20 minutes. Add salt and pepper to taste and serve over whole wheat pasta with marinated asparagus tips on top. I added the whole wheat pasta because I am working on getting complete proteins into my meat free meals and I believe the combination of whole wheat and almonds creates a complete protein. I will run the various combos I came up with by my dietitian at our next appointment to clarify.

The 2nd bowl of soup came out much more the texture I was looking for, and was very tasty! I saved the leftovers for Patch to try and will have some for lunch tomorrow. The original bowl of "soup" came out looking a bit like green glop. It was tasty, but an odd smoothie like texture. I am glad I tried again! Let me know if you try my version of the asparagus soup recipe and how you like it.

Another Complete Protein

This little power house vegan meal I whipped up was yummilicious! Yummy and nutriticious that is if my dietitian is to be believed! Learning about complete proteins is new to me, so I have just been getting the hang of it. According to my dietitian, quinoa is a complete protein on it's own, and brown rice is a complete protein when combined with seeds, so this meal has 2 complete protein sources in it, no meat, no dairy, and is tasty to boot.

Here is the recipe. In one meal I ate it with a seeded roma tomato mixed in, but the tomato's texture was not to my liking so the next time I had it without  and enjoyed the nutty flavor even more.

Ingredients:
1/4 cup brown rice
1/4 cup quinoa

1 onion chopped into small bits

3 cloves of garlic chopped into fine pieces (minced)

1 teaspoon olive oil (or your favorite oil)

Instructions:

cook 1/4 cup brown rice and 1/4 cup quinoa in 1 cup water like you normally would cook rice. while it's cooking, chop 1 onion into small pieces, and chop 3 cloves of garlic finely. Cook onion and garlic in 1 teaspoon of olive oil (or your preferred oil) until they are see through. When rice is ready, stir in onion, garlic, and 1/8 cup sunflower seeds, then season to taste with salt and pepper. Slice bell pepper and use to scoop up the rice mixture and enjoy!

I suspect this would be good with other vegetables mixed in. I ate it with a green smoothie on the side to get a good mix of nutrients into my day, and was quite satisfied.

Green Smoothies are Not All Green in Color

I have found it harder to find things for breakfast that feel satisfying, healthy and are delicious until now. I noticed some of my Instagram friends were doing a 30 day green smoothie challenge by Simple Green Smoothies. In the past I have been frustrated that so many smoothies contain bananas and  afraid of the fruits in them spiking my blood sugar. So I spoke with a couple of nutritionists, and decided to test it out safely by testing my blood sugar before and after various types of smoothies (not all in the same day obviously)

In order to try it out and be safe, I decided to have one green smoothy every day for a week. I looked up various recipes, and tweaked them so that I did not have any allergens or too much sugar in them by my estimation, then set to it. I took my blood sugar before and 2 hours after each smoothie. Sometimes I also took my blood sugar 1/2 an hour after to see if there was any immediate spike and drop effect going on, because I was surprised at having 94's at the 2 hour mark, but I never did catch my blood sugar any higher in the middle then it was at the end. This is a good thing! Over all, my blood sugar has dropped since I started green smoothies. And my body seems to be able to tolerate sugar better, so that occasionally I can have a sweet dessert that someone serves. In part that is because I make sure to eat protein before I go out where they may be serving sweet desserts, and in part that is because of the increased greens in my diet, I'm sure. I do not recommend you do this without consulting a registered dietician and nutritionist if you have any health problems, because every one's body is different. But I am very happy with my results, and it has inspired me to get more creative! Most Americans do not eat enough fruits and vegetables in a day, so one added green smoothie a day would help most people regardless. But you do have to count the calories and carbs and make sure you get protein like you would with anything else. Again, consult a registered dietician. (I found some who were willing to barter or trade, which worked out great)

My previous blender is toast. It did not last. It was a nice gift, but the darn thing broke. So a neighbor gave me her old blender when she got a blend tec (some day...over the rainbow) and anyway, I have pushed this little old blender to it's limits, but it is still cranking along! But my next blender will be a Blend Tec because not only do I want to continue eating my green smoothies every day, but I also want to make my own flour, nut butter, and the like.

Tip:
- You can bag and freeze your ingredients before hand. I do this when my fruits and veggies are on their last les and if I don't freeze them they'll go bad. That way they do not go bad, but I do have quick and easy smoothy ingredients on hand.
- Blend your greens in your liquid until it is juice like and there are no more chunks (about 30 seconds to a minute depending if you've pre frozen your greens
- If using the rind or skin of something like sweet potato, add it after the lettuce and before frozen fruit, till mixture shows no lumps.
- Sweet potato needs to be cooked and cooled before adding to smoothies

Here are some of my favorite green smoothies, and no, not all of them will be green:

Simple Green Smoothie (vibrant green, not shown)
1 Cup Baby Arugula
1 Cup Dark Leafy Romaine
1 cup water (or almond milk)
1 teaspoon cinnamon (in the smoothie)
1/2 apple
1/2 cup honeydew (frozen)
1 cup of ice

Green Pumpkin Pie Smoothie (shown at left of page)
1 cup dark leafy romaine
.5 cup steamed and cooled spinach
2 cup coconut milk (or flax milk, or whatever dairy substitute you desire)
1 cup of pumpkin puree (this is why it's great to cook up those jack o lanterns before they go bad and can them for later)
1 cup frozen honeydew (for sweetness)
1 teaspoon pumpkin pie spice (or 1/2 teaspoon nutmeg 1/2 teaspoon cinnamon)
cinnamon on top

Peanut Butter and Jelly Smoothies:
This can be any nut or seed butter of course and any type of "jelly" fruits. So this is a great one to explore with and get creative!
1.5 cup red leaf kale (remove stems and clean well)
2 cup unsweetened almond milk (substitute as necessary for allergies)
2 Tablespoons nut butter
1 cup frozen berries (actually I only used 1/2 a cup of berries and it was fine but most people use more)
imagination for the next time so you can create your own PB & J Smoothie sensation
(makes 2 servings)
1 tablespoon chia seeds (if you're using blackberries you don't even notice chia seeds because they have a similar consistancy when blended)

Some fun protein sources to put on top: chopped nuts, hemp hearts, and the like. Get creative and let me know what you come up with!

Veggie Tuesday

Cinnamon Apple Casserole

Yesterday was supposed to be Meatless Monday in our house, but we're on vacation and forgot it was Monday. So while shopping at Sprouts in Ahwatukee, we remembered, and decided to make today Veggie Tuesday instead.

For this morning's Vegetarian Breakfast I mixed some Macadamia nuts and mixed bean sprouts in with Zen's Cinnamon Apple and Cactus Casserole. It is delicious, I will definitely be asking her for the recipe!

We will be going out for lunch. I'm not sure where, possibly here: http://www.pomegranatecafe.com/lunch.html as it would be fun to try a vegetarian restaurant we haven't tried yet. It's the last day of Staycation for Patch, so it would be a fun adventure.

And for dinner we bought all sorts of interesting veggies to put in a stir fry. I will take a photo of it when it's done and post the recipe if it's as delicious as we suspect.

Also while at Sprouts we discovered they had Golden Beats which are GORGEOUS and I decided I wanted to try them. Plus I bought a starfruit and a couple of persimmons which should be interesting fruit to mix it up a bit since I've been eating primarily apples and strawberries with the occasional orange. Getting in food ruts has always proven a bad idea in my life. Time to switch it up a bit!

Sprouted Grain Salad

This recipe is tweaked from one out of "The SparkPeople Cookbook" called Lentil and Bulgar Salad but doesn't really look or taste much like it at all. The original recipe is here: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=2241028

Minutes to Prepare: 15
Minutes to Cook: 10
Number of Servings: 8

Tips
Sprout Lentils 3 days before making this salad, wheat berries 2 days before, or earlier but kept in fridge.
This salad does have quite a bit of protein so could be a light meal in itself. We ate it with salmon, which was good each on it's own but didn't work well together for me. Carlie liked it as it was, but I would eat the salad as it's own meal next time.

Ingredients
Salt, 1 tsp
 Black Pepper, 1 dash
Celery, raw, 1 stalk, medium
Basil, 1 tbsp
 Garlic, 3 cloves
 Lentils, 1 cup
 Onions, raw, 1 medium (2-1/2" dia)
Spinach, fresh, 2 cup
Wheat Berries, dry, .5 cup
 Beans, black, 1 cup
 Bell Pepper, 1 large (3-3/4" long, 3" dia)
White Balsamic Vinegar, 2 tbsp Olive Oil, 2 tbsp
 Zucchini, 1.25 cup, sliced
 Heritage Tomatoe 1 medium chopped
Walnuts 1/3 cup

Directions
Place 2 cups spinach in a large bowl and set aside

 Put sprouted lentils in a medium-sized saucepan, cover with water, and bring just to the boiling point. Turn the heat down, partially cover, and allow to simmer without stirring for 5 minutes. While those are cooking, chop the veggies. Add the minimally sprouted wheat berries to the pot with the lentils, and let cook 5-10 minutes more till lentils are soft but not mushy. Drain well, and then transfer to large bowl on top of spinach, to wilt spinach lightly.

While the lentils and wheat berries are cooking use 1 of the Tablespoons of Olive oil to cook most of the the walnuts (set a handful aside for topping), red onion, garlic and basil until the red onion starts to clarify, then add the zucchini and cook just until it's softened a bit.

 Add black beans and everything else to the lentils, except tomato chunks. Mix gently but thoroughly. Cover tightly and refrigerate. Just before serving, top with tomatoes and a few walnuts

Overnight (no cook) Breakfast Cereal

Overnight Breakfast Cereals by TheYummyLife.com

I am really enjoying Pinterest! Lately I've found some great recipes on there, and today I finally got up the guts to try sprouting some quinoa and making overnight breakfast cereal. Here's one of the main articles that inspired me to try my hand at this:
http://www.theyummylife.com/8_muesli_flavors

So first off let's get to the good stuff, here's the recipe.

Tips:
Sprouting the quinoa first is not necessary, but adds to the nutrients. I set mine out this morning after eating overnight oatmeal with the intention of making the overnight breakfast cereal I'm posting here.
Some people do not feel oats are gluten free. If you do not eat oats, you could make this with just the quinoa
Be sure to grind the flax seed or your body can't process it and you won't get the binding/thickening properties (I use a coffee grinder we have set aside for nuts, seeds, flax, etc)

Ingredients:
3/4 cup sprouted quinoa
1/2 cup dry whole rolled oats (or you could sprout oat groats to use in their place)
1/2 cup apple sauce
2 teaspoons cinnamon
2 tablespoons coconut palm sugar
2 tablespoons ground flax seed
1 dash of salt
1 cup coconut milk

Directions:
mix dry ingredients well, add to sprouted quinoa, then add 1 cup coconut milk (the light kind that is the same amount of fat and less carbs than 1% milk, not the whole fat kind that comes in a can although I'm sure that would be delicious as well)
Stir well, cover container and leave in fridge over night.

Makes 2 servings

Now to the cool (to me) part... how to sprout Quinoa. I have been wanting to learn to sprout various grains, seeds, beans, etc. for a while now, because it raises their nutrient value. It's a really cool little trick of nature, that when they start to sprout, apparently that's when the most nutrients are easily available to the body, because it's when the nutrients are trying to provide what the plant needs to grow. Obviously it's great to plant food and grow your own food, but if you're going to eat grains, seeds, nuts and beans, may as well eat them at the peak of their health impact right? Here's a neat little instructable on how to sprout quinoa: http://www.instructables.com/id/Sprout-Quinoa/ and here's a video using the same method: http://youtu.be/V0oam8VPFws plus there are some great kits out there, but all I used was a sealable plastic container, as shown above. It would probably be best to do this in a glass container now that I think about it, or anything but plastic. I put the quinoa in, put about twice as much water which turned out to be more than I needed, just need enough to cover the quinoa ... and then after the movie I got rid of the floaties, and put more water (from the filter) to just over the quinoa, then covered and let it sit all day, then rinsed again, and used it in the above recipe. They had started to sprout so I didn't feel the need to sprout them any further at that point.

Apparently some people do not do well with raw quinoa, so be aware of your body's response to eating such things, but I've never had a problem eating or processing raw foods. Actually, the entire meal could be considered a faw food breakfast, because nothing in it is ever cooked. I did heat mine up a bit in the morning just for a nice hot cereal feel, but it tasted just the same cold of course, so that's a personal preference issue.

Some people like to dehydrate their quinoa and use them in baking, or as the crispy part of foods like to make cookies have a crunch, on top of yogurt, to coat fish, etc. I'll try that out after we finish building our solar dehydrator and let you know how it goes! In the mean time, give this super easy breakfast cereal a try. It made it really great this morning when we were in a hurry to get out the door because I had a healthy breakfast all ready to go. Once my vegan protein powder arrives, I'll probably add that to it as well.

Coconut Mango Vegan Ice Cream/Sorbet

A friend of mine was sharing a simple vegan ice cream recipe made of nut milk, salt, cinnamon and maple syrup. Sounded delicious, but I happen to have coconut milk and mango, so thought I'd try a different recipe. I did a search for home made coconut milk ice cream and found a few recipes:

http://www.thenourishinggourmet.com/2012/07/homemade-coconut-milk-ice-cream-recipes.html
http://www.godairyfree.org/recipes/dairy-free-desserts/basic-vanilla-coconut-ice-cream-vegan-soy-free-gluten-free
http://www.godairyfree.org/recipes/dairy-free-desserts/basic-vanilla-coconut-ice-cream-vegan-soy-free-gluten-free
http://alltheveganthings.com/post/19540741466/vegan-coconut-ice-cream#.UE2DQI1mRj4


of course one could always just buy one of these:
http://www.sodeliciousdairyfree.com/products/coconut-milk-ice-creams?gclid=CMWK5POpqrICFYJOTAodpE0AhA
http://coconutbliss.com/
http://www.nadamoo.com/
and we've done that, but I figured I would like to try my hand at making some from scratch. After all, I have a delicious mango and some coconut milk, why not?

Here's my first attempt at a recipe. If I tweak it, I'll let you know:

1 cup coconut milk (unsweetened)
1 mango (minus rind and pit)
1 dash of sea salt
1/8 cup coconut sugar
1/4 teaspoon almond extract

I don't have a machine, so here's what I'm doing:
http://www.davidlebovitz.com/2007/07/making-ice-crea-1/

Put a shallow metal pan in the freezer the night before, mix ingredients well, taste to make sure the flavor is what you want and adjust as necessary, chill over an ice bath, then pour into the frozen pan and stir. You can put it in the freezer about 10 minutes afterwards to firm it up if you want. The above link has much more detailed instructions and reasoning.

Meatless Mondays

Today is our first ever official Meatless Monday as a family. I'm a flexitarian, as in I eat some vegetarian and some carnivorous meals. Most days, I get at least one vegetarian meal. Recently at work, Patch asked their dietitian how she could lose weight and be at her healthiest, and told the dietitian about my current method of eating. The lady said "Do what he's doing" so Patch has started heading down the same path towards health I'm on. Now I'm no dietitian, so I plan to meet with a dietitian myself to make sure that we're getting all the necessary nutrients, but in the mean time we're basically following the DTOUR plan with some vegan or vegetarian meals mixed in, and a few of our standard favorites, or some new twists on old comfort food.

While on vacation, Patch and I agreed that we will start having vegetarian and vegan meals all day every Monday starting today. Carlie wasn't there and I can't remember if we shared this little gem with her, but the two of us are a go, and Carlie will either join in or not. Often if we prepare delicious food, everyone else eats it too, so maybe she'll start having some accidentally vegetarian days. I'll ask her tonight if she wants to try it out with us.

So here's what today's food adventures look like:

Breakfast: (serves 1)
Shredded Wheat spoon sized cereal, 1 cup
Almond Milk, unsweetened, original, 1.5 cups
Raw cashews, 1 oz
(Shredded wheat really soaks up the milk and I would have liked to put some berries on there too, but we were out)

Shopping trip! I looked up a couple of vegetarian meals, made a list of the ingredients plus a few salad fixins, and we went to Fresh and Easy where found everything on our list, most of it in the organic section. Put Vegetarian Chili on to cook after shopping for Dinner, it takes 3 to 6 hours to cook down to the correct consistency depending on method of cooking.

Snack: (serves 2)
1 head of Romaine Lettuce
1 cup arugula
2 oz pistachio nuts
1 stalk celery
1 teaspoon olive oil
1 tablespoon white balsamic

 Lunch: (serves 4)
Vegetarian Stir Fry
1 cup uncooked brown rice
2 cups water
1 head bok choy
1 can baby corn
1 can water chestnuts
1/2 cup raw cashews
3 baby sweet peppers (1 red, 1 orange, 1 yellow)
1/2 onion (chopped)
1 stalk celery
2 cups bean sprouts
1 tablespoon olive oil
3 tablespoons seasoning sauce of choice

 Snack: (serves 2)
1 apple
1 whole grain bagel
4 tablespoons crunchy peanut butter

Dinner: (serves 8)
Vegan Chili (This smells amazing!)
2 cans sliced pear tomatoes, 28 oz each
1 can diced roasted red tomatoes, 15 oz (in basil sauce)
1 can tomato paste, 4 oz
1 can black beans, 15 oz (remove liquid)
1 can butter beans, 15 oz (remove liquid) 2 cans pinto beans,
15 oz (remove liquid)
1 medium sweet potato
2 cups diced celery
1 medium red onion
3 baby sweet peppers
1 tablespoon garlic
3 tablespoons chili powder
top with cheese if you're vegetarian, cheese substitute if you're vegan

Dessert: (serves 3)
6 whole grain fig cookies
12 large strawberries, sliced
6 tablespoons spray whipped cream (fat free)

Movie snack:
Kale Chips from 1 head of Kale, flavored to request (see previous entries for various recipes)

Obviously these are just lists of ingredients and not full recipes. If you would like to see the full recipes for lunch and dinner, please let me know and I'll write them out.

Green Pear Jicama Salad

Tip:
A little dressing goes a long way on this To zest an Orange, use a small grater or a microplaner
For Dressing: 1 tablespoon olive oil Per 2 tablespoons pear balsamic vinegar A bit of orange juice from the orange you zest 
The pears were free from a neighbors tree & the zucchini was from a neighbors garden. It's always nice to find local fruits and veggies!

Ingredients:
2 small, green, apple pears, julienned (finely sliced)
2 cups jicama, julienned
1/2 cup zucchini, sliced into round thin strips and then quartered
1 small slightly tart tomatillo sliced into similar pieces as the zucchini then halved
1 teaspoon cinnamon
1/2 teaspoon nutmeg
Zest of one orange

 Dressing:
1/8 cup olive oil
1/4 cup balsamic
the Juice of 1 orange

 This dressing keeps well in an airtight container in the fridge I made this salad and dressing based on what was in the pantry and fridge that seemed like it would make a nice mix of sweet and tart. We took this with pear balsamic kale chips to a pot luck along with a container of almonds that people could sprinkle on top instead of croutons. People went back for seconds and some wanted the recipe. I'm finishing the rest off for a snack now.

Yummy and I believe it fits right into the DTOUR diet I've been using for recipe inspiration, tho I made it up myself so who knows. I hope you give it a try if these fruits and veggies are local and in season they will be the tastiest. Enjoy!

A healthy take on chocolate cake

Tonight Patch made me vegan chocolate cupcakes with whole wheat flour. They were different but yummy and check out how pretty with peaches grown on the tree in our backyard right there on top like a birthday crown.

She wasn't happy with the recipe and tweaked it a bit to get the final result i tasted. Which was yummy. If you live near us and want to taste some, please let me know. I can't eat 2 dozen even with their help! And even tho they are healthier than normal cup cakes they are still full of carbs of course. She isn't home right now, so I will post the recipe later.

EDIT: This morning we put peanut butter on one. So good!
What are your favorite healthy recipes for chocolate cake?

Peppermint Chocolate Chip Latte

Tips:
This is delicious and can be made completely vegan or not if you prefer. I made mine with coconut milk and highly recommend it.
Baker's chocolate may be bitter when eaten alone, but when shaved over a sweet drink or sweet whip cream, it is super delicious and really balances the drink well


Ingredients:
Two bags peppermint tea
4 oz hot water
Large glass full of ice
8 oz lowfat coconut milk
1 teaspoon agave
1 teaspoon Dark chocolate, shaved on microplane
Whip cream if desired (can be made vegan with coconut milk and powdered sugar)

Directions:
Brew tea in 4 oz water
Add 1 teaspoon agave
Shave a bit of dark bakers chocolate over it
Pour hot sweetened tea over ice
Add 8 oz coconut milk
Add whip cream if desired (vegan if you're so inclined)
Shave a bit more of dark chocolate over whip cream


How to make Vegan Whip Cream: http://www.organicauthority.com/eco-chic-table/how-to-make-the-easiest-delicious-recipe-vegan-whipped-cream.html

Vinegar Kale Chips 2 Ways

Kale Chips, getcher Kale Chips!!! Kale Chips Two Ways, Sweet n Salty, or Vinegar and Salt.  I feel like a vendor at the beach with popcorn. These things are flying off the pan as fast as I can make em. And last night as we were eating Kale Chips with garlic and paprika on them, I thought hmmm these would be good with salt and vinegar I bet! So I looked around and found this article: http://www.foodess.com/2012/01/salt-vinegar-kale-chips/ and apparently I'm not the only one. I also looked up Vinegar and Salt Potato Chips, because that's what I was emulating here. But it wasn't until afterwards, when I didn't quite get that vinegar pop that I went searching for that old flavor I was looking for that reminds me of the board walk. And this recipe from Bon Appetit had the trick. VINEGAR POWDER! I had no idea it even exists. I will have to keep my eyes open for some, because I think that would be more likely to get from hmmm that's a nice light vinegar and salt flavor, to WOW! Yes! Check it out: http://www.bonappetit.com/recipes/2011/10/salt-and-vinegar-potato-chips

I'm not saying the Vinegar and Salt Kale Chips aren't delicious, but I am saying I much prefer the Sweet and Salty version. We will see what Patch  and Carlie say. Or try them both and let me know what you think for yourself!

Tips:
- I have made Kale Chips quite a few times now, and I have discovered that the temperature I'd previously used was too high. I think it worked when I stuck the Kale in the oven without preheating first. But now that I've learned to preheat the oven consistently, (shocker) I had to bring the temperature down to avoid burning.
- If using black Kale, expect a slightly darker leaf at the end, but you still want to avoid over browning as the chips become bitter if burnt. So just cook until crisp, even if you have to keep checking. Sometimes I take the smaller bits off first and leave the larger bits on there to cook a bit longer.
- a teaspoon of baking soda in a large bowl of water is great for washing leaved veggies. Just put the leaves in the water and swish them around, the dirt will fall to the bottom

Ingredients:

Vinegar and Salt Kale Chips:
1 Tablespoon Olive Oil
1/2 Tablespoon Red Wine Vinegar
1/2 Tablespoon White Vinegar
Salt to taste

Sweet and Salty Kale Chips:
1 Tablespoon Walnut Oil
1 Tablespoon Pear Balsamic
1 dash of Cinnamon

Instructions:
Wash Kale and dry well. I'm told a salad spinner works great for this, but if you don't have one you can dry them by hand by pressing them between super absorbent towels.
Break Kale into chip sized pieces, and then they will cook down to popcorn sized or larger
Place in large, dry bowl
Add ingredients
Stir well
Lay out on non stick baking sheet
Cook at 350 degrees Fahrenheit for 3 minutes, then turn over and cook until crisp. If edges start to brown, pull them out.

Let me know what fun recipes you come up with!

Orange Jicama Salad - Adding More Raw Vegan Foods to Our Plan

Hint: If you're just looking for the recipe, scroll down towards the end the next few paragraphs are about raw food and veganism.

Several years ago I went about 90% Raw. I remember the conversation with my doctor who thought raw meant I was eating raw meat. Even tho I had mentioned it was a form of veganism where foods are not cooked, unless you consider dehydrating and low temperatures to be cooking (which I do, to be honest)  At that time, I had a lot of issues around eating in this healthy, meat free way which was very confusing to me. As it turned out, I was eating tons of things that I'm allergic to. Carrots were in many recipes I was preparing, since they were a low cost filler for things like raw vegan burgers. The food was delicious, and I really enjoyed the creativity it allowed me, but between the hives, foggy thinking and low energy, my doctor told me to knock it off even after she knew what it was. She wasn't educated enough in it to even begin to guess at what was going wrong. If you are still wondering what exactly is Raw Food, here are some helpful links:
http://vegetarian.about.com/od/vegetarianlifestyle/f/rawfoods.htm
http://altmedicine.about.com/od/popularhealthdiets/a/Raw_Food.htm
http://www.rawfoodlife.com/#axzz20p6qQC6E
http://www.thebestofrawfood.com/

These days I am a bit more tuned in to what my body likes and doesn't like as well as how to get protein out of fruits, vegetables, nuts and legumes, so I've been moving back towards more and more vegetarian, vegan and/or raw meal preparation. I'm paying close attention to how my body responds to the meals, and making sure I get enough protein, which was one of the things my previous doctor felt was missing from my temporary Raw Food attempt.   http://www.incrediblesmoothies.com/raw-food-diet/raw-nutrition/protein-sources-on-a-vegan-raw-food-diet/

Recently we got a box chock full of organic fruits and vegetables for $25. I don't want it to go bad, so I've been making sure we add it into meals and flat out plan meals around it. I think we'll eat it up quickly since all 3 of us have been increasing the amount of vegetables in our diet. Sometimes we'll make a whole meal which is vegan, and other times we'll mix and match like I did today for lunch putting a raw vegan salad along with a tuna melt and some kale chips on the side. About 440 calories, it was a great lunch! Here's the recipe for the salad:  http://recipes.sparkpeople.com/recipe-detail.asp?recipe=2174697 ENJOY!

What are your favorite raw and/or vegan recipes? If you like sharing healthy recipes, you might enjoy this group: https://www.facebook.com/groups/171662566292397/

Jelly-In-The-Middle Muffins - Vegan, Whole Wheat

Here in Laveen, we have quite a wonderful gardening group. If you are on Facebook you can find us there (https://www.facebook.com/groups/161227934003355/) talking about everything from desert native plants to exotic food plants, and occasionally recipes we make with them. We often share the food we grow, and although so far this season my garden has not has a lot of luck, I have high hopes for next season. And in the mean time, some of my neighbors sell or give away their locally produced foods. Today Patch made these awesome muffins and at my request she used the strawberry jam one neighbor gave me, and another kind from another, and locally produced cherry & fig preserves as well. They are SO GOOD!

Originally the recipe came from an old cookbook we have in the cupboard called Better Homes and Gardens New Cookbook, but we altered it to be vegan since I'm allergic to eggs and milk doesn't seem to be reacting well with my stomach again these days. Right now Patch is also making a version with cheese and Jalepenos which I bet Milo could easily make vegan by using his Treese. I don't know if that's the right spelling, but it's a vegan "cheese" product he really likes :) Check out his Vegan Meal Adventures (https://www.facebook.com/keepingvegan) some time for some awesome recipes using it. In the mean time, here is the Vegan Jelly-In-The-Middle Muffin recipe Patch and I came up with:

Tips:
Start the chia seeds soaking before you do anything else, that way they are ready when you get to them in the recipe
Do not use baking cups on your muffin tin with these, spread veggie oil or veggie shortening (like the thick coconut oil) in the tin instead

Ingredients:
Egg Replacer:
3 Tablespoons water & 1 Tablespoon Chia seeds

Dry Ingredients:
1 & 3/4 cups whole wheat flour
1/3 cup brown sugar
2 & 1/4 teaspoons baking soda

Liquids:
3/4 cup Almond Milk (or your favorite milk replacement)
1/4 cup vegetable oil

Jelly:
12 teaspoons of your favorite jelly

Instructions:
Preheat oven to 400 degrees F
Mix 3 Tablespoons water with 1 Tablespoon Chia seeds in small bowl and set aside for about 10 to 15 minutes to soak which will replace 1 egg (ground flax seeds can also be used for this)
Mix dry ingredients (1 & 3/4 cups whole wheat flour, 1/3 cup brown sugar, 2 & 1/4 teaspoons baking soda) and make a well in the middle
Mix egg replacer after it holds together in a consistency much like egg with 3/4 cup Almond Milk (or your favorite milk replacement) and 1/4 cup vegetable oil and pour all at once into the well in the middle of the dry ingredients.
Stir until mixture is just moistened (Do not over stir, batter will still be lumpy)
Lightly grease muffin tin (coconut oil might work for this, we use walnut oil,
Pour into muffin tin
Place 1 teaspoon of jelly on top in the center of each muffin, and it will sink inside as it bakes
Bake in a 400 degree oven about 20 minutes or until golden brown

Makes 1 dozen medium sized muffins (not the bite sized but not the large over sized ones either)
Edit: The butter you see out was used to grease the tin for the original batch which Patch made following the original recipe. Later, I helped her edit the recipe to make it vegan, and after that, she made a 3rd batch with jalepeno and cheese to have later with dinner.

Quick and Easy Chai Latte

The last few days I have been craving Chai Latte, but not wanting the fattening, sugar filled versions that various coffee stores and premixed Chai recipes showed. Nor did I want to take the time to make Chai concentrate at this time, although it sounded delicious. So the following is a quick and easy method I developed at home.

Tips:
According to my reading, even decaffeinated tea has about 3% of it's caffeine left. Please be aware of that if you are sensitive or even if you're just wanting a morning pick me up, but not the jitters

Black tea does come in decaf versions

Agave Nectar is about 2 times sweeter than sugar, so use sparingly, and make sure you get the 100% whole Agave kind, and not the versions which are mixed with other things in the process or it's glycemic index shoots up

Honey, if you are not allergic to it like I am, is a delicious sweetener for chai. I only wish it didn't give me hives.

Lemon peel would also be refreshing (I used orange zest due to lemon allergies)

Placing the ingredients in a cheese cloth would likely prevent the need to strain the tea

If you are a soy milk drinker or rice milk drinker those would work and this would still be vegan. Or if you're a dairy drinker this works with milk

Ingredients:

2 glasses filled with ice

8 oz hot water

8 oz Original Unsweetened Almond milk (with vitamin D)
2 bags decaf black tea (or iced tea bags)

1/2 teaspoon agave 

1 teaspoon cinnamon

1/4 teaspoon cardimum or allspice 

1/4 teaspoon cumin

1/4 teaspoon orange zest

Instructions:

Heat water 

Place 2 bags of decaf black tea,  1/2 teaspoon agave nectar, 1 teaspoon cinnamon, 1/4 teaspoon allspice, 1/4 teaspoon cumin, 1/4 teaspoon orange zest in a coffee mug or tea cup 

Pour 8 oz hot water over and allow tea to steep

Place a paper towel over the glass of ice (I used a couple pieces of ice to hold the paper towel slightly down into the glass) 

SLOWLY pour 1/2 hot tea and spices from the above over the paper towel so that it will strain out excess spices and not leave your latte gritty.  Allow to soak through the paper towel until the glass is 1/2 full of tea then move paper towel to other glass of ice and repeat

Add 4 oz Almond Milk to each glass

Mix

You can add more honey or agave to taste if you feel it is not sweet enough, but I like mine spicy and not overly sweet

Makes 2 8 oz glasses of Chai Latte providing you with 1/2 the vitamin D of a glass of milk, none of the dairy, and all the healthy antioxidents of the tea, plus some of the blood sugar control of the spices, tho those are minimal at this dose I'm sure, I figure it can't hurt my attempts to move towards a medicine free blood sugar control! 

Please let me know how you like it, and what spices you switch around for it. You may want to try ginger root in yours, I am allergic to ginger, so did not include it in this recipe but found it in several chair recipes on the net. ENJOY! 

Eggless, Gluten Free Baking (Low Carb)

Recently I have been trying to find recipes to add zucchini to, and this has lead me to some interesting experiments with eggless, low carb recipes which turn out to be accidentally gluten free. Perhaps eggless recipes need a cook book of their own. 


Since low carb is helpful to regulating my blood glucose, I have been trying to add more low carb recipes to my routine, as well as more vegetables. I don't count vegetables (especially the green ones) as carbs. But we're not here for a discussion about blood glucose, we are here for yum-ness! Or at least I am. I'll leave the diabetes lectures to the nurses and dietitians.


These recipes both turned out delicious, but it was the first time I tried either and I had to replace quite a few ingredients due to allergies. There are a few things I learned and things I plan to try out next time. The Almond Blueberry Pancake recipe does not currently have zucchini because Patch is not a big fan.  That said, she did love the Zucchini Brownies. They are going fast! You can make these without the xantham gum if you don't have any; I will be making a post entirely on xantham gum in the near future. Buying some is well worth your while if you plan to cook eggless and/or gluten free recipes, especially baking.


Some things I've learned along the way:
Brownies are pretty amazing no matter what you make them with
Zucchini, when cooked, actually helps create a flour like texture, especially if finely grated
Replacing eggs in recipes is tricky, but a little xantham gum goes a long way and replaces the stickiness of gluten in a recipe as well. 
Apple sauce may sweeten your recipe as well as replacing eggs and/or fat
Don't forget you may be adding liquid in some cases
< span style="font-family: Arial, Helvetica, sans-serif; line-height: 18px;">The more eggs a recipe requires, the more difficult it is to replace them, and the more likely the recipe will be too watery.
Just adding flour may not be able to save some recipes,  but give it a shot in small amounts>
Gluten Free flours vary widely and even within the same type (almond flour for example) can vary in moisture content, texture, etc. This can be taken as a fun adventure, or an irritation. I choose the first but feel free to ignore my reality and substitute your own. 


Adding zucchini to recipes can add moisture. Try pressing them against a paper towel lined strainer to get rid of some of the water before adding them to a recipe or you may end up with a batch so watery it won't cook properly at all. This happened to me the first time I attempted zucchini pancakes, major fail. I will be trying them again in the future as well as sweet potato pancakes and a combination. When I get them perfected, I will share them here.

The following recipes were delicious and everyone who tried them is either lying to me or they liked them too. 

Zucchini Brownies
A friend recommended Fast Paleo Zucchini Brownies but they have some things I'm allergic to so I altered the recipe slightly. They smell delicious when baking and were no disappointment! We ate all but one before remembering to photograph them. Photo coming soon. These were a bit more oily than I'd prefer, and I didn't cook them quite enough, so those in the middle tasted a bit more like zucchini than those on the outer edges which people did not guess contained zucchini. The middle however, was moist and delicious. Next time I might add 5 minutes to the baking time.

Minutes to Prepare: 20

Minutes to Cook: 30- 45

Number of Servings: 16

Tips

If you do not have a small whisk you can use a fork to mix the xanthum gum and apple sauce. This is the egg replacer. If you want, you can put a dark chocolate chip in the center of each right after they come out of the oven. I was told to wait to cut these after they cool, but they cut just fine for me right out of the oven.

Ingredients

Almond Butter, 1 cup
Zucchini, 1.5 cup, grated 

Maple Syrup, .33 cup
Almond Extract, 1 teaspoon
Baking Soda, 1 teaspoon
Cinnamon, ground, 1 teaspoon
Allspice, .5 teaspoon
Dark Chocolate Chips, 1 cup

Directions

Preheat oven to 350


Using a small whisk, mix 1/2 cup unsweetened applesauce with 1/4 teaspoon xantham gum. Add all other ingredients and mix together.


Pour batter into a 9x9 greased brownie pan


bake at 350 for 45 minutes or until you can prick it with a toothpick and it comes out clean






Serving Size: makes 16 brownies 2.25 inches square

Almond Blueberry Pancakes

Dry Ingredients:

1 cup almond flour  1/4 teaspoon salt 1/4 teaspoon baking powder 

Other Ingredients:

• 2 tablespoons almond butter
• 3/4 cup blueberries
• 1/4 - 1/2 cup coconut milk 
• 1 Tablespoon 100% Maple Syrup (or your other favorite liquid sweetener)

In addition:

2 tablespoons butter or oil for frying pan

Directions:Place non stick frying pan on medium-low heat.

Once well blended, mix in all other ingredients. (except  the milk & butter)

Add milk slowly until the consistency is that you would normally expect for pancakes

Lightly coat frying pan with butter (or oil if you prefer)

Spoon onto warm, buttered pan and cook slowly until underside is brown, flip and cook until both sides are nicely browned.
The tops of the pancakes will not bubble like normal pancakes, but may start to appear slightly cooked around the time they are ready to be flilpped.

Recipe makes approximately 12 small pancakes or 24 "silver dollar" pancakes

Tips:

• Be patient. If you cook slowly  as they cook the batter will puff up around the blueberries
• Almond flour is really almond meal and the pancakes made with them can be grainy
• For softer less grainy pancakes, try adding 1/2 a cup of rice flour (tapioca or brown rice) it will raise the carb count, so if that's a concern try a 1/2 cup sweet potato flour (changes flavor)
• For puffier pancakes, you can use sparkling water or mix some xantham gum or guar gum into the mix. I find mixing it into the flour before adding wet ingredients helpful. I don't like sparkling water because carbonation seems to trigger my migraines, so I tend to use xantham gum but more on that later.

Zucchini Bread 2 Ways

Patch recently made a request for zucchini bread, and some neighbors who own Amadio Ranch had offered a free HUGE zucchini to each of our garden club members, so I decided to ride "Sunny" my electric power assist recumbent trike over there. I mentioned this a couple posts ago and a picture of the delicious organic apricots I purchased while there. We will be returning to the ranch tomorrow for eggs, blueberries, apricots if we're lucky and hopefully some MORE Zucchini, because we so enjoyed the last one.

I have been rather ill so this post is actually a bit late, but hopefully you all will enjoy the recipe anyway. Our friend Jen aka LoveJen came over (we know many people named Jennifer so most have nick names) has been our friend and extended family member for some time now. She once lived in our spare room for a much too brief time, and if we could pick anyone to start a sustainable living community with, it would be her. So we are always happy when she visits. And usually Jen and I make use of our visits to bake, because we are both lovers of baked goods who have foods we try to avoid. Jen knew about the zucchini which we did not want to spoil, and came prepared to bake bread. I however was just starting to get over the flu, so spent most of the time laying on the lazy boy chair in the video game space next to the kitchen.

We made two loaves of bread based on a Vegan Zucchini Bread recipe, and added dark chocolate chips to one, making it eggless, but not vegan. None of us are vegan, but I mention this here for my vegan friends, please feel free to add your own favorite dark chocolate replacement. These breads are also lower in sugar, and higher in fiber. And if you like black walnuts, would be delicious with some of those in there as well.  I have some specific food issues. I avoid sugar so reduced that and have allergies: egg and vanilla, so replaced those. I like it better and it didn't make me sick, so best of both worlds! But if I hadn't mentioned it you would not know this bread is eggless, or that the sugar is reduced. Give it a try and let me know what you think, Patch loved it so much we're going to have to make more. If you like dark chocolate, (Jen insists it is health food)  then you will LOVE this bread so you may want to freeze a loaf to make it harder to over indulge.

The yum-ness which resulted from Jen's efforts are worthy of food porn, but due to my feeling sick, I did not get out the good camera and have only a cell phone photo to offer. I actually forgot to take a photo of the Dark Chocolate Chip Zucchini Bread till the next day, when it was almost gone since we sent 1/2 home with Jen in gratitude for her efforts, and ate most of the rest that night, because it's that good. So here's the lone picture of the Dark Chocolate Chip Zucchini Bread. I had this for breakfast with some red jiggly gelatin dessert from Fresh and Easy.

Here is the recipe, which includes the walnuts and chocolate chips. If you wish, you can add steel cut oats and you can use use raisins (or a vegan chocolate subsitute) instead of dark chocolate chips for a slightly sweeter and vegan recipe. As is, this recipe is vegetarian, not vegan.

Ingredients:

1 cup unbleached all-purpose white flour

2 cups wheat flour

1/2 cup steel cut oats

1 teaspoon salt

1 teaspoon baking soda

2 teaspoons ground cinnamon

1/2 teaspoon baking powder

1/3 cup packed brown sugar

3/4 cup vegetable oil

2 teaspoons almond extract (can use vanilla which is slightly sweeter and less nutty)

2 1/2 cups shredded zucchini

1 bag dark chocolate chips (optional)

1/2 cup chopped black walnuts (optional)

Directions: 

Preheat oven to 350
Mix 3 tablespoons flax  seeds with 6 tablespoons water and set aside (becomes gooey like eggs)

Grate 2 1/2 cups shredded zucchini and set aside

Mix dry ingredients:
1 cup unbleached all-purpose flour with 2 cups whole wheat flour, 1/2 cup steal cut oats, 1/3 cup packed brown sugar, 1 teaspoon salt, 1 teaspoon baking soda, 2 teaspoons ground cinnamon, and 1/2 teaspoon baking powder.

Mix wet ingredients:
2 tablespoons agave nectar, 1 cup apple sauce, flax seed mixture, and 3/4 cup vegetable oil

Combine zucchini with wet ingredients, then mix with dry ingredients, pour into 2 bread pans  
Bake at 350 for 30-35 minutes or until a toothpick can be removed dry. 
Let bread cool on cooling rack. 
Add 1 bag dark chocolate chips and 1/2 cup chopped black walnuts if desired. 


Tips: 
If you lay the bread across the rack so that the bars of the rack lay vertically across the width of the bread, it marks it easily into nicely portioned servings 
When adding walnuts and dark chocolate chips only do so in one loaf if you want the other one vegan. If doing so, cut the chocolate chips in 1/2, it really is plenty for one loaf.
When it comes to nuts and chocolate, you really have to eyeball it based on your personal preference, but we added 1/2 a bag choc chips per loaf, and about a 1/2 cup of chopped walnuts.
Using dark chocolate chips does cut down on the sweetness compared to semi sweet chocolate chips or 


This was truly delicious bread the first time we made it. The second time we forgot the almond extract and I must say, it was not at all the same. It was especially delicious with the dark chocolate chips. Thanks for the idea Jen! 


If you don't tell people, they won't even realize it's vegan. We do not use eggs or vanilla in our recipes because of my allergies, and I find I actually like the almond extract flavor better, and if cooked properly, you don't even notice the lack of eggs. Since I am diabetic and do not want to be on tons of diabetes medication, we cut the sugar down as well. We used the 2 tablespoons of agave and 1 cup of apple sauce to add sweetness. In this case, the flax seed and apple sauce replace the eggs. The 3 also add liquid, but the steel cut oats balance that out. 


Patch is not a fan of vegan food but loves this so much she requested more, so tomorrow she'll be taking me to Amadio Ranch and we'll see if we can get some more of that delicious zucchini. Although the recipe only used 1/3 of the huge zucchini, we preserved the rest in small chunks which we blanched and froze. I will be using it in baked zucchini and eggplant. So I thought a fresh zucchini was in order since it seems so plentiful this time of year anyway, and the frozen zucchini will last for quite some time.


Edit on June 7, 2012: Patch loved this so much she wants still more. So we got more zucchini, and are making 4 more loaves. this way we can freeze some. this bread does freeze pretty well in my experience. We are hoping to have some left later in the year when zucchini is out of season, and that way we will not need to shop for zucchini that is carted in from long distances. In the past this bread was divided between 4 adults and went too fast to bother freezing either loaf.  I suspect the bread in the freezer will not last that long because people will probably defrost it before it's time and eat it all up, but we will see.

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Super Easy Kale Chips

I have always thought Kale chips sounded interesting and a fun way to get kale (which is not my favorite veggie) into my diet. Kale has multiple reasons to eat it. High fiber content (a dark leafy green) and vitamins that my body craves. Here are some interesting nutritional facts about raw Kale:
 http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2

Personally, Kale always makes me think of working in a noisy, smelly, disgusting kids restaurant as a teen. We stuffed it between bowls at the salad bar, and would be required to pull the dirty leaves and replace them with clean ones if and when something from a bowl spilled. I did mention it was a restaurant that catered to kids right? There were many spills. It was a disgusting job, but someone had to do it. And for this reason alone, I never wanted to eat Kale.

Now that I'm an adult dealing with diabetes and multiple allergies, it seems to make sense to try vegetables which I am NOT allergic to, and which are good for me. So when we saw Kale on sale at the store the other day, I grabbed it up and announced we would be making "Kale chips" which sounded good to Patch, and she promised to make a delicious Kale salad which she learned from Roger, her friend at work who is a wonderful chef. So far, no salad has materialized, but my friend Jenn came over and we braved the chip making process.

Guess what?!?! It is not disgusting or difficult. In fact, it was so easy, I made more TONIGHT! I just couldn't even wait till someone was around to enjoy them with me and made a single serving size from a single Kale leaf. Below is the super easy recipe I used tonight, which makes one bowl of Kale chips. I ate them with almonds to add some healthy fat and protein. I recommend only making enough for one serving so that they are perfectly crisp and delicious. If you want more the next night, they are so easy to whip up that you can do it again like I did. Easy peasy!  Now ON to the recipe.

Super Easy Kale Chip Ingredients:
1 tablespoon Extra Virgin Olive Oil (EVOO)
1 Kale leaf per person
1 teaspoon seasoned salt

Super Easy Kale Chip Instructions:
Preheat oven to 350
Tear popcorn sized pieces off the spine of the Kale Leaf/s
Wash the Kale and DRY WELL (it helps them be crispy for the chip like consistency)
Cover non insulated baking tray (cookie sheet) with parchment paper
Toss Kale in EVOO
Sprinkle with seasoned salt and mix
Cook at 350 for 8 minutes, then turn over and cook for 2-4 more minutes or until edges are brown

HINT: Make sure to take out of the oven when edges are brown and do not cook too long or I was told they will become bitter. I found if torn into popcorn sized bits they cooked up perfectly in about 10 minutes, turned once in the middle

At the turning point you can sprinkle on some Parmesan Cheese if you wish, but it's not necessary. We turned them with wooden tongs, which turned out to be perfect, but you could also simply flip them with your fingers if you're more daring (EVOO on the leaves will be hot)

Super Cheesy Kale Chips:
1 tablespoon EVOO (or 1/2 a tablespoon per leaf)
1 Kale Leaf per person
1 teaspoon dried garlic
1 teaspoon of basil
1/2 teaspoon of salt
1 tablespoon of Parmesan Cheese per leaf (or Vegan Parm if you are one of my Vegan friends)

Follow the instructions above!

You can change these recipes to your preference. You only need enough EVOO to coat the leaves and you don't want them to be overly coated, so I would recommend about 1/2 a tablespoon per leaf.

I used sea salt seasoned with garlic and rosemary and forgot to cut the amount down since I cut the recipe in half. Actually, I didn't measure just shaked it over the leaves, turned them and shook again. OOPS one shake too much They are VERY salty and I tend to avoid salt. But they are still delicious!