BANANA PUREE STEEL CUT OATMEAL WITH BLUEBERRY, RASPBERRY, AND ALMOND SLIVER TOPPING

They say that part of enjoying a dish is feasting with your eyes, and with this breakfast being quite colorful and pretty, it really fits the bill.  The taste is quite yummy too as the sweetness of the bananas works well with the berry toppings.  I personally don't think it needs any sugar on top, but if that is something you would like, just add some maple syrup and you are going to have a sweet treat!

I get so full from eating oatmeal,  It is considered a diet food by some because you don't feel like snacking for hours afterwards, and it gives you the energy that you need to keep going.  It is such a great way to start the day! This oatmeal is pretty simple to make, and provides you with quite an impressive, and filling breakfast.

BANANA PUREE STEEL CUT OATMEAL WITH BLUEBERRY, RASPBERRY, AND ALMOND SLIVER TOPPING

Ingredients:

1 cup of gluten free steel cut oatmeal
3 cups of water
2 ripe bananas
1/4 cup of your favorite vanilla flavor non dairy milk ( I used my easy cashew milk recipe: How to make vanilla cashew milk)
1/4 teaspoon of cinnamon
1 cup of blueberries
1 cup of strawberries
1 cup of slivered almonds

Preparation:

In a small saucepan, bring the water along with the steel cut oatmeal to a boil under medium-high heat.
Once boiling, reduce the heat to low, and cook covered for 20 minutes.
Mix a few times during this process.
In the mean time, in a small bowl, put the bananas, the non dairy milk, and the cinnamon together and mash with a fork until you get a chunky puree consistency.
Once the oatmeal is cooked, turn off the heat, and add the mashed banana mixture to it. Mix well.
Put the banana oatmeal into 4 individual bowls, and top equally with the blueberries, raspberries, and almond slivers.
Enjoy!

BLACK BEAN CHOWDER

As a food blogger, I spend a lot of time creating and testing recipes, I really wish I could say they all tasted amazing on the first try, but I would be lying, Sometimes I have to re-work a dish to get it the way that I really envisioned.

This chowder was a perfect example of a dish that was almost there, but not quite right, When I made it for the first time, I added too much broth and the chowder looked like, well, a watery, creamy soup. The taste was great so I knew I wasn't far off, but I definitely needed to use less broth to give it the chunky, bold texture that's expected from a chowder.
I tried it again this morning, and I can now share it proudly with you all as it turned out exactly like what I had in mind.  Very flavorful, with a texture that is exactly what you would expect from a chowder.  Creamy, with a nice consistency. It also has a little kick to it, but it is not overwhelming,
The house was smelling so good when I made it. There's something about warming up onions, garlic, and peppers, that gives a fantastic aroma to your kitchen. I definitely was looking forward to the "tasting" part of cooking on this one, and it was amazing! So here it is, the now perfect black bean chowder. :)

BLACK BEAN CHOWDER

Ingredients:

1 tablespoon of olive oil
2 onions, chopped

6 garlic cloves, chopped

2 celery stalks, chopped

1 red pepper, seeded and chopped

1 pasilla pepper, seeded and chopped

1 jalapeno, seeded and chopped small

1 cup of frozen corn, thawed (preferably organic to avoid GMO's)

2 medium tomatoes, chopped

4 cups of cooked black beans (about 1 3/4 cups of dried ones), *click How to cook beans for the method on how to cook them.

2 cups of veggie broth

2 teaspoons of dried cumin powder

1/4 teaspoon of dried oregano

1/8 teaspoon of cayenne pepper

Juice of 1 lime

1 tablespoon of fresh cilantro, chopped
Sea salt and pepper

Preparation:

In a large pot, heat up the olive oil under medium-high heat.
Add the onions and garlic, and cook 3-4 minutes until softened.
Add the red pepper, the pasilla pepper, and the jalapeno, and cook for another 5 minutes.
Add the corn, the tomatoes, the cooked black beans, the veggie broth, the cumin, the oregano, and the cayenne pepper. Bring to a boil and then reduce the heat to medium-low, and simmer for 20 minutes. Put 3 cups of the soup in a blender (broth and veggies), and give it a few pulses, until you get a chunky pureed mixture.
Add the puree back into the soup pot, along with the lime juice and the cilantro.
Season with sea salt and pepper, serve warm.

This will make 6 servings

CREAMY BROWN RICE SPAGHETTI W/EDAMAME, KALE, AND BROCCOLI

Cooking for vegans is easy because they are used to eating the variety of foods that a plant based diet offers.  Now cooking for meat eaters can sometimes be tricky.  Some will be open minded, and looking forward to try new dishes, while others will want food as close as possible to what they are used to eating. I had family over a few weeks ago, and they were a mix of both types, so I decided to play it safe and offered them a pasta dish. I don't eat pasta often, but I find it quite delicious, however not as healthy as I would like it to be.  But when I make some, I personally prefer the gluten free brown rice pasta, or the quinoa ones,as I feel like they are a little healthier.

So I made this dish for my family, and it was a success.  Everyone loved it, including the picky eaters. So I really wanted to share the recipe with you all but unfortunately, I didn't take any pics at the time and we ate the whole batch. This week, I decided to recreate it.  It is one of those dishes that you sit down and think, 'wow this is yummy" at almost every bite. So obviously it's worth remaking!

If you have a meal you want to make for a non-vegan, or simply want to splurge on a velvety bowl of pasta, I would highly recommend you try this,  You can thank me later ;)

CREAMY BROWN RICE SPAGHETTI W EDAMAME, KALE, AND BROCCOLI

Ingredients:

8 oz package of spaghetti (I used brown rice pasta)
1 tablespoon of olive oil
1 leek, white part only, chopped
4 garlic cloves, chopped
1 bunch of broccoli, cut into small florets (about 3 cups)
1 cup of frozen edamame, thawed (preferably organic to avoid GMO's)
3 kale leaves, stems removed, chopped coarsely
2/ 3 cup of white wine
3/4 cup of veggie broth
2 tablespoons of nutritional yeast
1 1/2 cups of cashew cream (click How to make cashew milk and cashew cream to see the easy method)
1/2 teaspoon of dried basil
1/2 teaspoon of dried thyme
1 teaspoon of paprika
1/8 of teaspoon of cayenne pepper
Sea salt and pepper to taste

Instructions:

Cook the pasta according to the manufacturer's instruction on the package.
Drain and reserve once ready.
In the mean time in a large stir fry pan, heat the olive oil under medium heat.
Add the leeks and garlic, and saute for 3-4 minutes until they become translucent.
Add the broccoli and saute another 4-5 minutes.
Add the kale and the edamame, saute 2-3 minutes, then add the white wine.
Saute the veggies in the wine until it's almost fully absorbed, for another 3-5 minutes.
Add the remaining ingredients and blend well.
Put the reserved spaghetti into the sauce, and cook a few minutes, mixing everything together, until the cream sauce thickens, and the pasta is all covered.
Serve warm into individual plates.

This will make 4 servings

VANILLA CHIA PUDDING WITH RASPBERRY COULIS, AND COCONUT/ MANGO TOPPING

I had no idea what chia seeds were a few years ago, but boy am I glad I discovered them.

Those little seeds packed with nutrients have such a fun texture when mixed with any type of liquid. The best way I can think of to describe the texture once soaked, is that they become soft and gelatinous like tapioca with a crunch at the core. Nothing else has that unique, and delicious texture. The seeds have a very mild, nutty flavor, and therefore work great in recipes as they will pretty much absorb any flavor that you wish to give them, 

Chia puddings are probably one of the most famous ways to integrate them into a recipe, and it is easy to see why... They are easy to make, super nutritious, and soooo good. I have made them many times for people and was asked for my recipe so often. This variation is one of my favorites. It has a blend of flavors that work really well together. 

I sometimes find my chia puddings to be too thick, or too runny.  Mainly because the seeds tend to react differently to various types of milk, and also because some type of seeds tend to grow more than others. So if that happens to you, just add a little more milk to a pudding that is too consistent, mixing it well, until you get the nice, runny pudding consistency.  Or if too runny, just add a few seeds, and remember that they grow quite a bit, so a little goes a long way.

VANILLA CHIA PUDDING WITH RASPBERRY COULIS,  AND COCONUT/ MANGO TOPPING

Ingredients:

For the pudding:

I recipe of vanilla cashew milk (click here for the easy method How to make vanilla cashew milk)

*you could use 1 liter of your favorite non-dairy vanilla milk if you do not have a blender, (it just doesn't taste as delicious in my opinion).

2/3 cup of chia seeds

2/3 cup of unsweetened shredded coconut 

For the raspberry coulis:

1 1/2 cups of raspberries

1/2 tablespoon of coconut nectar

For the topping:

2 ripe mangoes, skin and core removed, chopped into cubes

1/3 cup of unsweetened coconut flakes

In a large container, combine the vanilla cashew milk, the chia seeds, and the shredded coconut. Make sure to mix well as the chia seeds will otherwise get clumpy.   

Seal, and put in the refrigerator for at least 2 hours to overnight, so that the chias expand and work their magic. Mix well before using. 

Once the chia is set, make the coulis by blending the raspberries and the coconut nectar together in a blender until very smooth.

To serve, split the pudding into 6 individual bowls.   Put an even layer of coulis on each one.

Top the puddings and coulis evenly with the mangoes and coconut flakes. 

Serve cold.

This will make 6 servings.

GRATITUDE BOWL

Being grateful is the root of happiness.  It is so easy to take things for granted and forget to be grateful for what we have.   Taking a moment to think about those things that we love and appreciate, gives us a better outlook at life. We can switch a whole mind set with being grateful, by transforming a negative thought into a thankful one.

Eating should be a special time where we enjoy and savor cuisine that we, or someone else conceived for us, Meals are made with more than mere ingredients  They are made with  love and creativity. They also have an important function to feed our bodies with nutrients while also appealing to our palate. That makes savoring a dish something special, something to be grateful for.

I called this bowl the gratitude bowl, because it is made with a lot of ingredients that I love to eat. Quinoa, lentils, beets, pine nuts, kale, and tahini. But beyond that they are extremely nutritional and beneficial to my body, they allow me to be healthy and feel energized. It is also colorful and pretty to look at, which is a nice bonus and pleasing to the eyes. For all that, I am grateful.

GRATITUDE BOWL

Ingredients:

For the bowl:

1 1/2 cups of dried quinoa, rinsed

3 cups of veggie broth

2 roasted beets (click  How to roast beets for method), cut in wedges

2 avocados, pitted, skin removed and sliced

1 tablespoon of olive oil

1 cup of dried black lentils

1 medium fennel bulb, cored and cut into 1/4 inch thick slices

1 large garlic clove, chopped

2 cups kale, stem removed, chopped coarsely

1/4 cup of pine nuts
1/4 cup of hemp seeds

Sea salt and pepper to taste

For the dressing:

2/3 cup of tahini

1/2 cup of orange juice

2 teaspoons of apple cider vinegar

1/2 teaspoon of sesame oil

1 inch piece of ginger, skin removed and chopped

1 date, pitted (if hard, soak in warm water for 30 minutes, then drain)

1/2 teaspoon of cumin powder

2/3 cup of water (maybe a little more depending on how thick your tahini is)

Sea salt and pepper to taste

Preparation:

In a small saucepan, place the lentils with 4 cups of water and bring to a boil under medium high heat.  Reduce the heat to low, and let it simmer for 25-30  minutes until the lentils are tender. 

Drain the lentils and reserve.

In a small saucepan, under medium high heat, bring the veggie broth and the quinoa to a boil.

Once boiling, reduce the heat and let it simmer under low heat for 20 minutes.

Turn off the heat, cover, and let it stand for 5 minutes.

Fluff with a fork, before using.

In the meantime, in a large skillet, heat up the olive oil over medium heat.
Saute the fennel slices and garlic for about 3 minutes, until softened.
Add the cooked lentils, the kale, and the pine nuts, and cook until the kale is wilted, about 3-4 minutes.
Season with sea salt and pepper.

To make the dressing:

Put all of the ingredients in a blender and blend until very smooth.


To assemble:

Split the cooked quinoa into 4 bowls.  Top evenly and separately the avocado slices, beet wedges, and the lentil, quinoa, and fennel mixtures.
Drizzle with the dressing, and sprinkle with hemp seeds.
Season with sea salt and pepper.

Enjoy!

This will make 4 bowls

HOW TO MAKE DELICIOUS HOMEMADE VANILLA CASHEW MILK AND CASHEW CREAM

If you have never tasted homemade nut milks before, you are seriously missing out on some of life's yumminess. They taste nothing like the store brought ones (which really should make you wonder what kind of process those go through). They are velvety in texture, and have a super fresh flavor. Some nuts require to be strained through a milk bag, but cashews don't. They are one of my favorite beverages by far and taste ridiculously good with in a bowl of cereal or granola topped with fresh fruits!

Don't be intimidated, as I used to be when trying new techniques or ingredients. Really, trying new things is the best part about cooking. This is just as easy as making a smoothie, and it only requires 5 INGREDIENTS!!! That's right, as easy to make as can be, and it tastes heavenly. I still don't know why people bother buying nut milk from the stores. I promise you that you will be addicted the second that you savor it!

It is recommend to soak the cashews in water from 2 hours to overnight. The reason being is that nuts have enzyme inhibitors, and soaking the nuts neutralizes them. It also makes the proteins more readily available, and encourages the growth of healthy enzymes crucial for healthy digestion.

It is not going to change anything to the recipe to soak them or not, but it adds benefits to your health. I have many times been in a hurry and skipped that part, but ideally soaking raw nuts before use is best.

I am giving you a recipe for vanilla cashew milk, which is delicately flavored and sweetened, but if vanilla is not your thing, you can skip it. Same goes with the dates; you can use less if you want more of a neutral flavored milk. I personally find that this amount of vanilla and dates brings out the best flavors, but I understand that everyone's taste buds are different, so be my guest and skip those if they are not your thing.

I am also providing you with a cashew cream recipe. It is pretty basic and simple, but it makes for a great replacement for dairy cream in recipes. I have made creamy pasta with it, creamed soups, and all sorts of other yummy food. Have fun trying it as a substitute next time you see a recipe using dairy or even soy cream. You will be pleasantly surprised with the results.

Let's get the blender ready for some yummy dairy alternatives.

HOW TO MAKE DELICIOUS HOMEMADE  VANILLA CASHEW MILK AND CASHEW CREAM

Ingredients:

For the vanilla cashew milk:

1 cup of raw cashews, ideally soaked in water for 2 hrs to overnight
1 tablespoon of coconut oil
3 dates, pitted (if they are not soft, soak in warm water for 30 minutes)
1 teaspoon of vanilla essence
1/4 teaspoon of cinnamon powder

3 1/2 cups of water

For the cashew cream:

1 cup of raw cashews, ideally soaked in water for 2 hrs to overnight
1 cup of water

Preparation (same method for both recipe) : 

In a high speed blender, blend all of the ingredients together until extremely smooth.
Keep refrigerated in a jar for up to 6 days.
Blend well before using as the water tends to separate.

These recipes will make:
4 cups (1 liter) of vanilla cashew milk
1 1/2 cups of  cashew cream

STUFFED MINI SWEET PEPPERS WITH VEGGIES AND LEMON DILL CASHEW CREAM CHEESE FILLING

My boyfriend, who is a poker player, took these to the Bellagio for lunch, and apparently many players were intrigued. He had a few of the players try some, and it was a huge hit! It's always flattering when a bunch of guys enjoy my healthy dishes. It's at that point that I know I have hit a home run.

I personally really enjoyed those mini stuffed peppers as well. You see, I have a thing for dill.  I find it's unique flavor to be so wonderful. It's definitely one of my favorite herbs. However, it doesn't work with every dish as it is so distinct in taste.  But when it does, it brings that dish to a whole new level. It was perfect for this recipe as it mingled so nicely with the creaminess of the cashew cheese and the veggies. I will definitely be making it again in the very near future!

This is another easy raw food recipe. I did use the dehydrator for this dish, but if you don't have one, you can skip that step, and it will still taste great. I just find that the dehydrator makes the texture even richer, and it also warms the stuffed mini sweet peppers up a little bit, which is a nice touch. But the recipe works just fine without it.

I can see these mini stuffed peppers being served as hors-d'oeuvres (french for small sample of food) at a party, as an appetizer to a lovely dinner, or as a main dish with a nice salad.  I guess they fall into many categories. Talk about a versatile dish. ;)

STUFFED MINI SWEET PEPPERS WITH VEGGIES AND LEMON DILL CASHEW CREAM CHEESE FILLING

Ingredients:

16 oz mini sweet peppers (about 20-25), cut in half lengthwise and seeded

1 1/2 cups of raw unsalted cashews, preferably soaked in water for 2 hours to overnight

1/4 cup fresh squeezed lemon juice

2 garlic cloves

1 tablespoon nutritional yeast

1/2 cup of water

2 green onions, sliced very thin

2 tablespoons of fresh dill, chopped

1 carrot, grated

1 celery stalk, chopped very small

1/4 zucchini, chopped very small (1/2 cup)

1 tablespoon flax seeds, grounded (you can use the coffee grinder to grind them)

Sea salt and pepper to taste

Preparation:

To make the cashew cream cheese using a high speed blender, simply put the cashews, the lemon juice, the garlic, the nutritional yeast, and the water together, and blend until extremely smooth. 

Transfer to a bowl, and add the green onions, dill, carrot, celery, and zucchini.  

Season with sea salt and pepper, and blend well with a spoon or spatula.

Fill the mini sweet pepper halves with the cream cheese mixture.

Sprinkle a little bit of flax seeds on top of each stuffed mini pepper, and place them on a dehydrator rack, cream cheese facing up.

Dehydrate for 1 hour at 110 F.

This will make 4 servings

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ZUCCHINI ROLL-UPS WITH BASIL/ WALNUT PESTO AND TOMATO SAUCE

To me, eating raw is the freshest, tastiest, and healthiest way to enjoy food. I actually was a raw foodist a few years ago, and I felt amazing. It was just hard to be social and to eat out. Now I still try to keep it as an integral part of my diet, while incorporating cooked meals in the mix. This way I get to appreciate delicious flavors from both. 

A lot of people think raw foodists only eat raw fruits and veggies.  They could not be more wrong. The raw food chefs have found many ways to recreate cooked meals into raw goodness. It is by far the most creative style of cooking (or should I say un-cooking!). 

If you are seeking a healthy path, I highly recommend you to up your raw food intake, It could be from eating more salads, juicing, or trying some fun raw food recipes. It will make a huge impact on your health, as raw food contain the most nutrients (we unfortunately kill from 50-80% of those nutrients in the cooking process). 

I have friends that ate raw during the week and cooked food on the weekend. I love that idea! There are many other ways to do it, You could also eat raw during the day, and cooked at dinner. Or one day raw/ one day cooked! I don't really have a system, but I am pretty good at making sure that I get plenty of raw food in my body. I used to give a salad to my meal plan clients with each of their meals while offering a variety of both cooked and raw foods as their main course. I don't think they even realized that I was doing so on purpose to up their raw food intake, but they loved the food, and felt great, so that's all that mattered.

This recipe makes a great side dish or appetizer. If you want it as a main course, I would suggest serving it with a salad, to make it more of a complete meal. 

ZUCCHINI ROLL-UPS WITH BASIL/ WALNUT PESTO AND TOMATO SAUCE

Ingredients:

2 zucchinis 

For the basil walnut pesto:

1 cup of fresh basil, packed

1/2 cup of raw, unsalted walnuts

2 tablespoons of nutritional yeast

1 tablespoon of freshly squeezed lemon juice

1 large garlic clove, chopped

1/4 cup of olive oil

Sea salt and pepper, to taste

For the tomato sauce:

2 Roma tomatoes, quartered

2 tablespoons of sun-dried tomatoes, soaked in warm water for 30 minutes to soften, drained

1 date, pitted and soaked in warm water for 30 minutes to soften, drained

1 tablespoon of olive oil

1/2 teaspoon of apple cider vinegar

1/2 teaspoon of dried oregano

1/4 teaspoon of crushed red peppers

1/4 cup of water

Sea salt and pepper to taste

Preparation:

Using a mandoline or a vegetable peeler, cut the zucchini lengthwise to form long, thin strips.

Place your strips next to each other and season them with sea salt and pepper. Do not use the 3 first slices as they won't be wide enough.  Similarly,  the ones in the very center might be too soft because of the seeds.

In a food processor, place all of the ingredients for the pesto except the olive oil, and pulse a few times until coarsely chopped.  Add the olive oil and process until smooth.

Take a zucchini strip and spread a thin layer of the pesto mixture along the length of the zucchini.

Roll it up starting from one end to the other. The zucchini being thin, should hold together. 

Repeat the process with all the zucchini slices.

In a high speed blender, put all of the tomato sauce ingredients together and blend until very smooth. This might take a little while to achieve depending on the strength of your blender and the softness of the sun-dried tomatoes and the date.

Serve in 4 small individual plates, placing some of the sauce at the bottom and the rolled zucchini pesto pieces on top.

 This will make 4 appetizers or 2 main course.

FIBER RICH BERRY SMOOTHIE

I hear people worrying about not getting enough protein in their diet, when in fact, many people are getting too much. What I do not hear, is people worrying about getting enough fiber. Fiber plays such a vital role in our body functions, and should not be overlooked.
They are quite easy to integrate as part of your meals, as they are mostly found in grains, beans, nuts, seeds, fruits, and veggies. Here's a few reasons why fiber is so important:

• Fiber feeds the good bacteria in your intestine. Also known as the "gut flora". Those bacteria strengthen our immune system and help us fight diseases.
• They help regulate digestion and reduce constipation.
• They lower the risk of many cancers, especially colon cancer.
• They reduce the rate of heart disease and cholesterol.
• They leave you feeling full longer, therefore being great for weight loss.
• They reduce blood sugar spikes after a high carbohydrate meal.

I like drinking smoothies, especially in the morning. But often time, I find them too sugary, and not nutritious enough. A good way to make your smoothies healthier is to skip the sugars, and add fibers to it. Berries, spinach, chia seeds, nuts, oatmeal, and flax seeds are some of my favorite add-ons to boost the fiber content of my morning drink.

This smoothie is all about fiber rich food, and the best part is, it taste amazing. So get your blender ready and enjoy!

FIBER RICH BERRY SMOOTHIE

Ingredients:

1 cup of frozen mixed berries

1 frozen banana

2 tablespoons of gluten free old fashion oats

1/2 tablespoon of chia seeds

1/2 tablespoon of flax seeds

1 1/2 cup of water

Preparation:

In a high speed blender, mix all of the ingredients together until very smooth.

This will make one large smoothie

ISRAELI QUINOA SALAD

Israeli salads are so refreshing, healthy, and best of all easy to make.

Traditionally the salad consists of red onions, tomatoes, cucumbers, peppers, and parsley combined together with a lemon and olive oil dressing. 

Delicious ingredients, but not very filling. To make it more of a substantial meal, I made a version with some quinoa and avocados. 

This is exactly the type of food that makes me feel energized after consumption.  Filled with raw veggies packed with nutrients, quinoa for protein, and lemon juice to detoxify, this recipe really nourishes your body. Plus it takes no time to make (less than 30 minutes).
Can we say clean eating at its best?

ISRAELI QUINOA SALAD

Ingredients:

1 cup of quinoa, rinsed
1/3 cup of red onions, chopped small
1 large tomato, diced
1 cucumber, diced
1 red pepper, seeded and diced
1/2 cup of parsley, chopped small
1/4 cup of olive oil
1/3 cup of fresh squeezed lemon juice
1 garlic clove, chopped small
Sea salt and pepper to taste

Preparation:

In a small sauce pan, combine the rinsed quinoa with two cups of water, and bring to a boil on medium high heat.
Reduce and simmer for 20 minutes. Turn off the heat, cover, and let it stand for 5 minutes.
Fluff with a fork, and let it cool before using.
In the mean time, in a large bowl, put together all of the other ingredients, mix, and let them marinate until the quinoa is ready.
Once the quinoa has cooled, add it to the vegetable mixture, and mix until well combined.
Bon appetit!

This will make 4 servings

                     

CHEWY CRANBERRY GRANOLA BARS

These super easy to make chewy style granola bars are both so delightful, and difficult to resist... I am currently using a lot of self control to not eat the whole batch at once.

Unlike the baked kind of granola bars, these are made raw food style,  so therefore no loss of nutrients! They do not hold as well as cooked ones do, but the taste makes up for it.   I do recommend eating them straight from the fridge (or the freezer), as they tend to melt a little after a while.

Being pregnant, I find myself  more easily tired than I used to be.  I'm often looking for something to eat that will give me energy, while still feeding my body and of course, the baby.
These bars fit the bill. They are filled with nuts, oats, dried fruits, almond butter, and are sweetened with coconut nectar (which is way lower on the glycemic index than agave nectar, making it a slightly better natural sweetener choice).
You should keep them refrigerated or frozen.

CHEWY CRANBERRY GRANOLA BARS

Ingredients:

Dry ingredients:

1 cup of gluten free old fashion rolled oats
1/2 cup of raw sunflower seeds
1/2 cup of raw almonds, ground coarsely in the food processor (not into a flour)
1/2 cup of unsweetened coconut flakes
1/4 cup of chia seeds
1/4 cup of hemp seeds
1/2 cup of unsweetened and non-sulfured dried cranberries

Wet Ingredients:

1/3 cup of coconut nectar
1/3 cup of smooth unsweetened almond butter
1 tablespoon of vanilla

Preparation:

In a medium size bowl, put all of the dry ingredients together, and mix well.
In a small bowl, put the wet ingredients together and mix until the mixture is very smooth and has a "caramel" consistency.
Add the wet mixture to the dry ingredients, and mix with your hands until all the dry ingredients are very well coated.
Line a 13 X 9 inch pan with plastic wrap or parchment paper. This will make it easier to get the large bar out once it is set.  Put the mixture inside the pan, and spread it evenly with a spatula or your hands into a 1/2 inch thickness.  Make sure to condense the mixture really well by pressing on it, otherwise it will be too crumbly.
Put in the freezer for at least one hour to set.
Once set, gently lift the granola bar out of the pan, (this is where having plastic wrap or parchment paper underneath helps moving it out), and place it on a cutting board.
Slice into smaller bars to the size of your liking, I made 16 rectangular bars, but if you prefer squares or larger bars, be my guest.
Transfer the bars to an airtight container, placing a sheet of parchment paper between layers so that they do not stick together.
Store in the refrigerator or the freezer.

Enjoy!

This will make between 12- 16 bars

Line a 13 X 9 inch pan with plastic wrap or parchment paper and press the mixture inside of it 

PINTO BEAN AND SWEET POTATO CHILI

It has been a bit windy and cold in Las Vegas these past few days which is unusual, as we typically get beautiful warm, early summer type of weather at this time of the year.  This weather makes me crave comfort food, snuggled up on the couch with a warm blanket. And when I think of comfort food, a big bowl of heart warming chili is usually what pops into my head.

The beautiful thing about chili's is that they are quite simple to make, and super satisfying. You just throw a few ingredients together along with a few key spices, let it simmer until all the flavors come together, and the vegetables are tender. You can make it as fiery as you wish just by adjusting the spice level, and voila... you get a nice, satisfying meal in no time!

I think you have realized by now that I have a love affair with sweet potatoes. I find them so flavorful, and absolutely love the texture that they provide. I had to put some in my chili. So here we go, one more dish with sweet potatoes.

I hope you love them as much as I do!

PINTO BEAN AND SWEET POTATO CHILI

Ingredients:

1 tablespoon of olive oil
1 onion,chopped

2 celery stalks, chopped

1 red pepper, seeded and chopped
1 carrot, grated

2 medium sized sweet potatoes, cut into 1/2- 3/4 inch cubes (about 2 cups)

1 jalapeno, seeded and chopped small
4 garlic cloves, chopped small
3 cups of vegetable broth

1/4 cup of sun-dried tomatoes, soaked for at least 30 minutes in warm water to soften, then drained

2 large, juicy tomatoes, chopped (about 3 cups)

4 cups of cooked pinto beans (about 1 3/4 cups dried)*

3 tablespoons of chili powder

1 teaspoon of ground cumin powder
1 teaspoon of dried oregano
1/4 teaspoon of chipotle pepper powder
Sea salt and pepper to taste.

Preparation:

In a large pot, heat up the olive oil under medium heat, and saute the onions for 4-5 minutes until they are translucent.

Add the celery, red pepper, carrot, sweet potatoes, jalapeno, and garlic, and saute for another 8-10 minutes.

Meanwhile, put the broth and the sun-dried tomatoes in a blender, and blend until smooth.

Add the broth mixture together with all the other ingredients in the pot, and bring to a boil.

Once boiling, reduce the heat to low, and let everything simmer for 45-50 minutes until the vegetables are tender and the sauce has thickened.

Serve warm into individual bowls
You can add vegan sour cream, vegan cheese or avocado pieces as a topping if you would like.

This will make 6 servings

* To cook the pinto beans, please refer to this link: How to cook beans

Enjoy!

SPANISH GAZPACHO

Walking through the narrow streets of Spain, you will quickly get a sense of this fascinating culture filled with history, as seen through its stunning ancient architecture. You'll be greeted by some of the friendliest people on the planet, and you will smell some inviting aromas coming from the countless cafes and restaurants.  

The food in Spain is full of zest and flavor. They usually have a big lunch (la comida) in the mid afternoon (approximately 2-3 pm). At that time, the typically vibrant streets become empty, as everyone is eating a meal with their families. The meal is then followed by sobremesa. Sobremesa is usually a period of time after the meal where you stay for a chat. Don't you dare get up right after your meal as sobremesa is sacred! It can last from 15 minutes up to a few hours, and the time is filled with passionate and spirited conversations.

They usually eat dinner (la cena) later on in the evening (approximately 8-9pm), La cena usually consists of a lighter meal than the one during la comida. A popular la cena option is meeting up in bars for tapas. Tapas are basically small plates, with hot or cold food. Typical of the Spanish cuisine, tapas resemble appetizers that are shared with the whole table. Serving tapas encourages conversation since people are not so focused on their own meal which would otherwise would have been set in front of them. Often times they are eaten standing up with a drink in hand. It is a very social time of the day. I absolutely love Spanish tapas! Although most have meat of cheese on them, some are made with vegetables, and are suitable for a plant based diet. 

The popular gazpacho soup is often times served during tapas. It is basically a cold soup made with a zesty tomato base and raw vegetables with a few garnishes on top such as avocados, cucumbers, or other fresh cold chopped veggies. It is usually served in small bowls, and is definitely refreshing on hot summer nights. It is staple of Spanish cuisine as it is found on most restaurant menus, and is absolutely delightful! 

There are so many variations of this gazpacho, but here I give you a more traditional taste. The second best thing next to being in Spain, is having a little bit of Spain come to us with this zesty and easy to make soup.

SPANISH GAZPACHO

Ingredients:

For the soup:

3 large, juicy tomatoes, chopped into large chunks

1/2 cucumber, chopped into large chunks

1/2 red pepper, seeded and chopped into large chunks

1/2 jalapeno, seeded (optional, spicy)

1 large garlic clove

1 tablespoon of lime juice

1 teaspoon of Bragg liquid aminos  (substitute tamari or soy sauce if you do not have it)

1 teaspoon raw apple cider vinegar

1/2 teaspoon of cumin

1 teaspoon of pepper

1/2 teaspoon of sea salt

For the garnish:

2 tablespoons of red onions, chopped small

1/4 of a cucumber, chopped small

1/2 jalapeno, seeded and chopped small (optional)

1 avocado, skin removed, pitted, and chopped small

2 tablespoons of cilantro, chopped

Preparation:

In a blender, put in all of the soup ingredients and blend until very smooth.
In a small bowl, mix all the garnish ingredients together, reserve.
Pour the gazpacho soup into individual bowls and put some of the garnish mixture equally on top of each of them.
Serve cold.

This will make 4 servings

MEXICAN SPICED STRAWBERRY FRUIT ROLL UPS

My daughter used to love Mexican candies, and many of them would have a specific fruit flavor with a hint of chili and lime to give them a little spice. That sweet and spicy zest was something she definitely had a soft spot for. She begged me for some almost every time she saw them, but fortunately for her teeth, they were pretty hard to come by!
Fruit roll ups were also a big favorite of hers. I can see what kids love about them.... you get to unroll a pretty sweet piece of candy that is soft and chewy at the same time. The problem with those is that they are full of sugars, GMO's, corn syrup, and a load of other questionable ingredients. I decided to combine two of her childhood favorites to make a fresh, healthy, and yummy homemade version of a fruit roll up using the flavors that she likes.
Because I want this recipe to be kid friendly, I give it only a hint of spices.  If you are making it for yourself or for kids that can take a little more heat, just double the chili powder, and/or add a little bit of cayenne pepper.
You will need a dehydrator to do this, as it is a raw food recipe. A dehydrator is something that I recommend for every household if you enjoy cooking, and are seeking a healthy lifestyle. They are very simple to operate, and you will find yourself using them a whole lot. Plus,when dehydrating under 118 F, you also get the benefit of keeping all of the nutrients intact in the food, as the temperature is too low to kill the enzymes. Talk about a great perk!  Dehydrators are definitely among my favorite pieces of equipment in the kitchen.

MEXICAN SPICED STRAWBERRY FRUIT ROLL UPS

Ingredients:

16 oz. of strawberries
1 teaspoon of chili powder
1/4 teaspoon of cinnamon powder
1/4 teaspoon of sea salt
1 tablespoon of lime juice
1 tablespoon of maple syrup

Preparation:

Place the ingredients in a blender and puree them until they become smooth.
Spread the mixture onto the dehydrator sheet to cover the whole piece. It should be 1/8-1/4 of an inch thick.
Place in the dehydrator set at 115 F, and dehydrate for about 8-9 hours until it is leathery and pliable. If it still looks like jelly, it needs to dehydrate longer (that usually happens in the center).
Carefully remove the fruit leather, cut it into long thin sheets to the desired width. You should be able to make between 4 to 8 strips per sheet depending on the width you choose.
Roll the sheets up.  You can use parchment paper cut into the same size, and placed over each piece to help the roll ups from sticking together, but that is optional.
Once rolled, tie them with a string.
Enjoy!

HOW TO COOK BEANS

If you are one of those who think that making your own beans is a difficult task, put those thoughts away! There couldn't be anything easier to make. However they do require a long cooking time, (from 45 minutes to 2 hours +), depending on the variety, size, and how old they are... I bet you didn't know that older beans takes longer to cook?  A good way to get younger beans is to buy them in bulk, as they tend to have a higher turnover, and therefore are generally fresher beans. Keep in mind that beans will expand during soaking and cooking, so a little bit goes a long way. A general rule of thumb is that most beans will have grown about 2.2 times in size after cooking.

Some planning is also needed as you need to soak them the night before, but really it's not bad. It will take you two minutes to take care of that, and only a few minutes of preparation time before and after cooking. Just make sure you are making them on a day that you have a few hours of leisure at home (while they simmer).

So why should you make your own beans rather than buying canned ones? Here's a few good reasons:

1. Dried beans are less expensive than canned ones. Who doesn't like saving money on their groceries?
2. Home-cooked beans are healthier. Unfortunately, 1/2 cup of canned beans can consist of 1/3 of your daily recommended sodium intake. You can decide how much, and what kind of sodium goes into your beans when making them yourself. Sea salt is a much better option than the processed table salt that you will find in cans, and you don't need to use as much as they do.
3. Most canned food contain BPA (Bisphenol A), which has been associated with cancer, heart disease, and many other health problems. Organic dried beans will be free of chemicals, which right there, makes them a winner.
4. Homemade ones have better texture and taste. The canned ones tend to be mushy.
5. You can freeze them. That is a huge advantage, I suggest you make a big batch of beans and then split them into 1 cup portions and freeze them for later use. You can easily thaw them when needed in recipes and do not have to make them all the time. 
6. You can add flavors to them! By adding spices, broth, or seaweeds, you can subtly change their taste. Some of my favorites are: adding cumin to the cooking water for a spicier tone, adding a medium size piece of kombu (seaweed) to the water for more minerals, or simply cooking my beans in a nice vegetable broth instead of plain water.

So now that we know why dried beans are better... Let's make them!

HOW TO COOK BEANS

1. Rinse and pick through the beans. Dirt, small stones, and who knows what else can come from the bulk bin. Give them a quick rinse in cool water, and then a look to pick out any cracked beans, as well as any small stones.
2. Soak the beans. Put the beans in a large bowl and cover with cool water for a few hours up to overnight (I usually soak mine the night before so that they are ready to make in the morning when I get up). This will reduce the cooking time, minimize gas, and preserve the most nutrients.
3. Cook the beans. Pour the beans into a wide pot and cover with about two inches of water. Add any flavors or spices at this point, just no salt yet, as salt will prevent them from absorbing water, and will slow down the cooking process. You can add sea salt towards the end, at about 3/4 of the way is fine, or once they are almost ready for more flavors. Place over medium-high heat, and bring to boil. This will bring the water to the top, and form a foam. Scoop off the foam.
4. Reduce the heat, and simmer gently until they are tender. This will take anywhere from 45 minutes to 2 hours, depending on the beans. The best way to know that they are ready is to taste test them, they should be tender but not mushy. Add water while cooking if needed, as they will absorb a lot of it.
5. Remove from the heat. You can drain them to use in a recipe, or store them in an air tight container and keep in the refrigerator or freezer (with a little bit of their cooking liquid to save for later use). By the way, that cooking liquid is delicious as a "broth" in soups and recipes, I would personally not throw it away!

Let me know in the comments section if you have any questions. 

Bon appetit!

Rinse the beans

Soak the beans

Put the beans in a pot and cover with 2 inches of water (shown here with a piece of Kombu)

Bring to boil, remove the foam, then reduce the heat and simmer

Drain the beans to use in a recipe, or store them in an air tight container 

Enjoy!

PEANUT BUTTER PARFAIT

I think there is such a thing as a peanut butter addiction. It seems like every dessert taste amazing with that flavor, and that we can never get enough. Who didn't like opening their lunch boxes to a delicious peanut butter and jam sandwich when they were kids? I know I did! It might not have been my healthiest lunch to have in school, but it sure was one of my favorites.

I was going to send this recipe to a cooking contest but ended up having family in town and never got around to sending it before the deadline. Which is fine, as now I share this recipe with you all rather than lose the rights to it to the contest holders. I am sure you all prefer that, as it really was delicious and decadent!

If you love peanut butter like me and feel like something luscious and sweet, I strongly encourage you to try this. It is really easy to make, and will bring a lots compliments your way from those eating it.  Plus you can make the dessert visually appealing by serving it in a fancy glassware, such as a wine glass, a martini glass, or just a pretty well shaped glass.

If you want to take it up a notch, drizzle some melted chocolate over it. Although I have not tried that, I am sure that it would be outstanding!

PEANUT BUTTER PARFAIT

Ingredients:

For the peanut butter mousse:

1-14 oz. can of coconut cream (do not confuse with coconut milk, it is not the same thing)
1/2 cup of smooth, unsweetened, natural peanut butter
1/3 cup of maple syrup
2 bananas, peeled
2 tablespoons of coconut oil

For the toppings:

3/4 cup of non dairy, semi sweet chocolate chips
3/4 cup of gluten free old fashion oats
3/4 cup of hemp seeds
3/4 cups of unsweetened coconut flakes

Preparation:

In a blender, mix all of the mousse ingredients until smooth.
Place in a bowl and refrigerate for at least two hours to let it set.
Once the mousse is set, split 1/2 of the mixture into 4 medium or small size parfait glasses.
Sprinkle 1/2 of the toppings evenly on top of each glasses.
Repeat the process with the other half, layering it on top of the mouse/toppings so that you should have it in this order from the bottom:  a layer of mousse, a layer of toppings, another layer of mousse and toppings on the very top.
Refrigerate until ready to serve.
I personally thought it tasted its best the next day when the mousse was really set, and all the flavors had come together.  But really enjoy it when ever you want!

Bon appetit!

This will make 4 medium of 6 small parfaits.

WHITE BEAN AND YELLOW BEET HUMMUS

In my blog earlier this week, I showed you how to roast beets. If you missed it, click on this link to learn the technique for this wonderful and easy recipe:
Roasting beets

Today, we are going to integrate them into a new recipe. As good as they are on their own, their unique characteristics can add a lot of flavors to dishes.
Beets are often seen in salads with oranges, as the distinction of their flavors work really nicely together. So I decided to make a hummus style dip with one of my yellow roasted beets, and added orange juice to it instead of oil. It turned out wonderfully! Although hummus is traditionally made with chickpeas, any beans can be used to make exceptional flavors and texture. Here, I used white beans for their delicate texture and light flavor, so that the roasted beets aroma would shine.

I knew I had a winner when my sister, who usually doesn't like beets nor hummus, enjoyed the dish. You can use it as a dip or as a spread on toasted bread with some type of toppings.   I am thinking avocados, tomatoes, roasted mushrooms, or even roasted asparagus would make great toppings on top of open an face style sandwich spread with this dip. Oh my... I am getting  hungry thinking about it...


WHITE BEAN AND YELLOW BEET HUMMUS

Ingredients:

1 1/2 cups of cooked white beans (about 2/3 of a cup dried)
1 roasted yellow beet, chopped (about 1 cup)
1/3 cup of tahini
3 tablespoons of freshly squeezed orange juice
2 garlic cloves
1/2 teaspoon of cumin
Sea salt and pepper to taste

Preparation:

Put all the ingredients together in a blender and blend until smooth.
Serve with sliced veggies, pita bread or as a spread.

Bon appetit!

CAJUN TOMATO CHIPS

So are tomatoes a fruit or a vegetable?
Botanically, a tomato is a berry.  It's the ovary together with its seeds of a flowering plant, which would make it a fruit. But in the cooking world, it is referred to as a vegetable, since they work better as part of a salad or a meal rather than a dessert. There was so much confusion as to where they belonged that the U.S. Supreme Court decided in 1993 to declare it  a vegetable, based on its primary use/functionality.

Whichever way you feel about tomatoes, this little snack will rock your world!  Forget the store brought chips, these dehydrated tomato slices are so flavorful and good for you.  Dehydrating them at 115 F means that they do not lose any of their nutrients since the temperature is too low to kill them. They are made with real, natural ingredients, and are also low in calories and fat. Whoohoo!

I remember posting a picture of them 2 years ago on Instagram and Facebook, and my sister was quite intrigued.  Well, 2 years later, she finally came to Las Vegas to visit me with her family, and had them as a special request.  I couldn't believe that of all the food I posted over the last few years, this was what caught her eye . But without a doubt, they are delicious, and I made her a batch, which she loved! The whole house smelled so good while they were dehydrating, it made it difficult to wait the full 24 hours for them to be fully dried.  But in the end, it was all worth it. I have a feeling that she will be buying a dehydrator in a near future so that she can make these on her own.

CAJUN TOMATO CHIPS

Ingredients:

4 large tomatoes, sliced very thin
2 tablespoons of fresh lemon juice
1 tablespoon of raw apple cider vinegar
1 tablespoon of olive oil
1/2 teaspoon of garlic powder
1/4 teaspoon of onion powder
1 tablespoon of Cajun seasoning
1/2 teaspoon of sea salt
1 teaspoon of black pepper

Preparation:

In a small bowl mix together all of the ingredients except the tomatoes.  This will be your marinade.
Place the tomatoes in a single layer on your dehydrator trays and baste them with some of the marinade on top of each slice, Turn the tomatoes over, and repeat the process.

 

 

Dehydrate for about 24 hours. If they are still leathery or pliable, they are not quite ready, and will need to dehydrate longer. The time really depends on the thickness of your slices and the brand of dehydrator that you have. It's a long time to wait but on the bright side, your house will smell amazing! :)
When they are ready, let them cool to room temperature, then store them in an airtight container.
Enjoy them as a snack or as a topping for burgers, salads, or sandwiches.
I personally eat them as a snack but let me know in the comments below how you prefer to eat them!