A Better Beet Burger

When beets showed up on the dinner table when I was a child, I turned up my nose to them because of the color. Plus, I thought they tasted like dirt. It wasn’t until I was in my twenties that I gave this root vegetable a second try. Now I purchase beets a couple times a month, steam them and use them in my salads or as a side for a meal.

Beets nutritionally is a great source of fiber, folate, manganese, potassium, iron and vitamin C. Beets, specifically, the juice, as been shown to help improve blood flow, lower blood pressure and help with exercise performance by improving the efficiently of our mitochondria. With it’s antioxidant component, beets help protect us from cancer, heart disease, and reduces inflammation.

If you have space to plant a garden, beets should be in the line up. They are typically very easy to grow in a small space. Enjoy eating the tops as you await for the root to develop. In this recipe, raw beets are used making these burgers an easy addition in a busy life. Let me know what you think. NOTE: I eat mine with a little Sriracha mayo.

A Better Beet Burger

Ingredients:

• 2 cups grated raw peeled beets (about 2 medium beets)

• 3/4 cup old fashioned rolled oats

• 1/2 cup cooked lentils (can use canned)

• 1/2 cup gluten free flour

• 1/2 cup onion, finely chopped

• 2 cloves garlic, finely minced

• 1 TBSP natural peanut butter

• 2 tsp dried thyme leaves

• 1/2 tsp salt

• 1/4 tsp black pepper

Directions:

1. Place grater attachment in food processor. Gate beets. Add remaining ingredients to the food processor. Pulse, do not puree, stopping to scrape the side. Pulse until the mixture comes together.

2. Mixture will be sticky. Using your hands, shape into 4 patties. Hint: wetting your hands between each patty will help them not to stick.

3. In a cast iron skillet, heat avocado oil or a high heat appropriate oil to low-medium. Add the four patties and cook slowly so they will be cooked but not burned on the outsides.

4. Serve on a bun with your favorite toppings.

Jackfruit Tacos with Chimichurri Sauce

Jackfruit is one of the newest trends among vegetarians and vegans. Even some meat eaters are excited about jackfruit. What is jackfruit? it’s a relative to the fig family and grows in Asia, Africa, and Brazil. It contains no cholesterol, very low in sodium and calories in general. Even though the fruit itself is not loaded with protein, but eat the seeds as they have more protein than the actual fruit. In this recipe, the stems and seeds are removed, but enjoy them separately…with BBQ sauce! Here is the nutritional count:

Two cups contain 310 calories and boast the following lineup of vitamins and minerals:

• Fiber: 6 grams

• Protein: 5.6 grams

• Vitamin A: 20% of Recommended Daily Intake (RDI)

• Vitamin C: 36% of RDI

• Riboflavin: 22% of RDI

• Magnesium: 30% of RDI

• Potassium: 28% of RDI

• Copper: 30% of RDI

• Manganese: 32% of RDI

Jackfruit Tacos with Chimichurri Sauce

ingredients:

For the tacos:

• 1 10-ounce can green jackfruit in water or brine

• 1/4 cup water

• 1 yellow onion, sliced

• 4 cloves garlic, minced

• 1/2 lime, juiced

• 1 TBSP chili powder

• 2 tsp cumin

• 1/4 tsp cayenne pepper

• 1/4 tsp pink salt

• 1/2 cup water

For the Chimichurri Sauce:

• 1 cup fresh cilantro

• 1/2 cup fresh Italian parsley

• 1/2 cup olive oil

• 1/4 cup lime juice

• 4 cloves, garlic

• 1/2 tsp cumin

• 1 tsp pink salt

• 1/2 tsp ground black pepper

Additional ingredients:

• 4 taco shells

• 1 avocado, sliced

• 1/4 red onion, sliced

• lime wedges

Directions:

1. To prepare the jackfruit, drain and rinse. Remove hard stems and seeds. Using either a potato masher or your hands, break apart the fruit so it looks shredded. Set aside

2. Warm 1/4 cup water in a skillet. Add onion and garlic, sautéing until fragrant. Add spices and lime juice, stirring to combine.

3. Add 1/2 cup water and jackfruit. Continue sautéing until heated thorough. Add additional water if gets too dry. Set aside and keep warm

4. To prepare chimichurri sauce: Add all ingredients in a food processor and whirl until smooth and evenly combined. Move to a separate bowl.

5. To assemble: place 1/4 of warm jackfruit in a taco shell, layer with red onion, avocado and top with chimichurri sauce and lime.

Black Bean Mini Cakes with Pineapple Salsa

Tis the season for parties and gatherings where food is the main event. Hors devours are frequently served during the holiday get togethers and it’s easy to get lost in the richness of the foods and consume way too many calories. Trays of cheese and crackers, dips with chips, cookies, cakes, and other rich desserts are commonly served at Christmas and other holiday parties. Combine over indulgence, crowded rooms, sugary treats, and mix it with stress. It becomes a perfect storm for illness. So today, I thought to share an appetizer that is not heavy or sugary. These little black bean cakes can be prepared ahead of time and kept in an airtight container and warmed in the oven prior to serving. They are vegan, gluten free, and hold up well as a finger food. The pineapple salsa is a nice complement to this recipe.

Black Bean Mini Cakes with Pineapple Salsa

Ingredients:

• 4 TBSP avocado oil

• 1 onion, finely chopped

• 1 15-ounce can black beans, rinsed and drained

• 1 small carrot, grated

• 1/2 cup cornmeal

• 1/2 cup gluten free bread crumbs

• 1 TBSP chili powder

• 1/2 tsp pink salt

• 3/4 cup finely chopped fresh cilantro, separated

• 1/4 cup water

• 1 cup diced pineapple

• 2 TBSP finely chopped red onion

Directions:

1. In a large skillet, heat 2 TBSP oil over medium heat. Add onions and cooked until caramelized, about 20 minutes. Transfer to a large bowl. Reserve the skillet for later use.

2. Add beans, carrots, cornmeal, bread crumbs, chili powder, salt, 1/2 cup cilantro, and water to the onions. Use a large spoon to mash it all together. If the mixture is too dry, add 1 TBSP water at at time until patties stick together.

3. Using your hands, form the bean mixture into patties, about 2 inches in diameter. In the reserved nonstick skillet, heat remaining 2 TBSP oil over medium heat, and pan fry patties about 3 minutes on each side, until lightly browned and crisp. Add more oil if needed.

4. In a separate bowl, combine, pineapple, remaining cilantro, and onion.

5. Arrange patties on a serving platter and top with pineapple salsa. Serve.

Makes 16 2-in patties.

Adapted from Chloe’s Kitchen

Autumn Bowl

The fall season brings back those cool-loving vegetables of spring, kale being one of them. This bowl screams fall with the rich colors of green, yellow, and orange. The recipe calls for a baked sweet potato. One thought is to cook once, eat twice. Why not bake a few sweet potatoes, since they are in season, and enjoy them on multiple days? I often will top my baked sweet potato with chili to get even more vegetables inside. Use the remaining potato for this bowl. Kale holds up really well making any leftovers a great lunch for the next day. This is a nutrient dense salad loaded with Vitamins A, K, C, B, and D, plus calcium, magnesium, potassium, and iron. Don’t forget to prepare your rice or quinoa with kombu to get the most from your grains. Kombu is a sea vegetable rich in iodine. Even if you don’t enjoy the taste of sea vegetables, cooking them with grains is a great way to get the nutrient benefits without the sea flavor. Simply discard the kombu once the grains are done.

Autumn Bowl

Ingredients:

• 1 cup brown rice or quinoa

• 1 1/2 - 2 cups water

• 3 TBSP sesame oil

• 2 cloves garlic finely chopped

• 1 can (15 oz) chickpeas drained and dried 

• 1 large baked sweet potato peeled and cut into chunks 

• 2 TBSP Braggs aminos or soy sauce

• 4-5 cups kale chopped

• 1 lemon freshly juiced

• sunflower seeds for garnish

Directions:

1. Place 1 cup quinoa and 1 1/2 cups water or 1 cup rice and 2 cups water in pot along with a thumb sized piece of kombu, bring to a boil. Reduce heat and simmer until most liquid has been absorbed. Turn off heat, discard kombu, and set aside.

2. Meanwhile, in a large skillet, heat 2 Tbsp sesame oil over medium-high heat. Add garlic and chickpeas, frying chickpeas for 1-2 minutes.

3. Add sweet potatoes to skillet, continue to cook until sweet potato and chickpeas are golden brown. Add Braggs aminos or soy sauce, stir and cook until caramelized, about 3-4 minutes. Set aside.

4. In a large serving bowl, massage kale with lemon juice and 1 Tbsp sesame oil until tender. To assemble bowl, place kale in a bowl, top with rice or quiona and chickpea-sweet potato mixture. Top with sunflowers. Enjoy hot or cold.

Ratatouille

The bounty of late summer yields a rainbow of color in this French classic.  The farmer’s market today had an abundance of yellow squash and bell peppers. I wanted to use zucchini as well, so I purchased them from the organic section of my local co-op.  Zucchini and bell peppers are on the dirty dozen list, to be sure to choose organic when not purchasing from the local stands.  I served this with some quinoa that provides a wonderful source of nutrients as well as a nice source of protein and fiber.  Be sure to prepare it with some kombu to get the most nutritional benefits. 

Weather today is cloudy and cool, temp. at 69 degrees. Feels like fall.

Listening to Smooth Jazz on Pandora

Scent in the diffuser today is Eucalyptus

Ratatouille

Yield: 8 cups

Serves: 6

Time: 50 minutes

 Ingredients:

• 1 medium eggplant, cubed

• 4 TBSP avocado oil

• 1 tsp salt

• 1 large onion, coarsely chopped (about 2 cups)

• 3 garlic cloves, minced

• ½ tsp dried oregano or ground fennel

• 2 red and/or yellow bell peppers, seeded and chopped (about 3 cups)

• 1 cup chopped zucchini

• 1 cup chopped yellow squash

• ¼ cup red wine

• One 28-ounce can diced tomatoes

• Ground pepper

• 3 TBSP chopped fresh basil

Directions:

1.  Preheat oven to 400 degrees.

2.  In a large bowl toss the eggplant cubes with 2 tablespoons oil and salt.  Spread the cubes out on a rimmed baking sheet and roast until the eggplant is soft, about 15 minutes.

3. Remove from the oven and set aside.

4.  While the eggplant is roasting, prepare quinoa according to the package directions (note: I use 1:1.5 ratios as I don’t like my quinoa soggy) adding Kombu while cooking.

5.  Meanwhile, warm the remaining oil in a pot on medium heat.  Add the onions, garlic, oregano or fennel and a pinch of salt, cook, stirring often until the onions become translucent. 

6. Stir in the bell peppers, zucchini, and squash.  Cook for another 10 minutes, stirring to prevent sticking.  Stir in roasted eggplant, red wine, and tomatoes and simmer, stirring occasionally, for 20 minutes.  Season with salt and pepper to taste.  Stir in basil just before serving.

Summer Vegetable Medley with Polenta

The season is just right for summer squash and eggplant.  When I think of those two vegetables, I think Italian. Most people associate eggplant with the popular parmesan, but that requires breadcrumbs along with cheese.  Although this recipe is vegan and gluten free, it doesn’t have to finish that way.  There is the option to use Parmesan cheese in the polenta and can be sprinkled on the top just like spaghetti.  The zucchini and the eggplants were purchased from the farmer’s market.  I also added shitake mushrooms, garlic and onions that I had on hand.  The tomatoes I used were from my own garden, but feel free to used canned tomatoes in its place.

Polenta is a quick and easy grain to use in the place of pasta.  Since most corn is a GMO substance, I strongly recommend using an oganic, non-GMO corn meal. Once it’s finished cooking, I placed mine in a. 9x12 casserole dish to let it cool and give it some shape. If there is time, place it in the oven to allow the top portion to dry out a little giving it some crunch. The best part of cooking is there are lots of options. Eat well, feel better.

Weather outside is sunny and very humid, temperature is currently 83 degrees.

Listening to Lauren Daigle Radio on Pandora

Scent in the diffuser today is Lavender

Summer Vegetable Medley with Polenta

Ingredients:

Polenta:

• 4 cups water

• ½ tsp salt

• 2 TBS olive oil

• ½ tsp dried oregano

• ½ tsp crushed red pepper

• 1 ½ cups organic cornmeal

• (½ cup shredded Parmesan cheese, optional)

Mixture:

• 1 medium sized onion, sliced and cut in half

• 1 large garlic clove, minced

• 1 large eggplant, diced

• 1 large zucchini, diced

• 1 cup shiitake mushrooms, cut into pieces

• 1 tsp basil

• 1 tsp salt

• 1 cup tomatoes 

  • Or one can of diced tomatoes, with juice

• ¾ cup prepared marinara sauce (omit if using can tomatoes with juice)

Directions:

1.  Put the water, salt, olive oil, oregano, and red pepper flakes in a heavy-bottomed pot and bring to a boil.  Whisk in the cornmeal as you pour into the boiling water in a steady stream. Bring back to a boil; reduce the heat to a very low simmer, and cook, stirring occasionally, until the texture is smooth and creamy, 15-20 minutes.  Remove from the heat and stir in the Parmesan cheese, if using.

2. While the water is boiling, place onion and garlic in a large skillet with a TBSP of water on medium heat.  Sauté for several minutes.  Add the eggplant, zucchini, and mushrooms until nearly soft.

3.  Add tomatoes (fresh or canned) along with the sauce, basil and salt.  Cook an additional 5 minutes.  Keep warm.

4. Place polenta onto a place and top with vegetable medley and cheese if desired.

Can be served with a side salad or soup.

Gluten Free Pancake Mix

A mix of various flours makes this particular pancake better than most gluten free versions I've tried.  From a popular website, I used their version of the recipe then tweaked it a bit for my own liking.  It's a hardy pancake that didn't leave me hungry in an hour.  What I like most, is the fact that I can make a mix that doesn't contain ingredients I can't pronounce or preservatives, yet can be prepared on a busy weekday.  I added blueberries to the ones pictured here.

Gluten Free Pancake Mix

PANCAKE MIX

• 1 cup brown rice flour

• 3/4 cup white rice flour

• 1 cup GF oat flour

• 1 cup raw buckwheat flour

• 1/4 cup yellow cornmeal

• 1 Tbsp baking powder

• 1/2 Tbsp baking soda

PANCAKES

• 1 cup Gluten-Free Pancake Mix

• 1 large egg

• 1 Tbsp butter or coconut oil, melted

• 1 - 1 1/2 cups almond milk

• 1/2 tsp lemon juice

Add all dry ingredients to a bowl and whisk until well combined.  Store in an air tight container.

To make pancakes:

• Whisk 1 large egg, 1 cup almond milk, and 1 Tbsp melted butter or coconut oil and 1/2 tsp lemon juice. Then add in 1 cup of mix. If your batter appears too thick, add more almond milk.

• Let batter rest for 5-10 minutes and preheat griddle to medium heat. Lightly grease surface and add 1/4 cup measurements of the batter. Cook for 3-4 minutes or until bubbles form on top and the edges appear dry.

• Cook for 1-3 minutes more or until the other side is brown and the pancake feels firm when lightly pressed with a spatula. One batch should yield about 10 pancakes.

• Serve with butter and honey or syrup. Store leftovers in the freezer. To reheat, simply thaw for 30 seconds in the microwave and then toast in a toaster until warmed through.

adapted from The Minimalist Baker

Vegan Pumpkin Tarts

We are so privileged to live in a land of plenty, yet we can find ourselves griping and complaining about things. It’s easy to get caught up in negative thinking and negative talk. This attitude and disposition serves no good purpose and can steal the joy that is in our soul. As we get closer to Thanksgiving, many people begin to focus on things they are thankful for. Personally, I’m thankful that I’ve had two additional members to my family, a new business I want to grow, a warm house, and friends and family who truly care about me. Likely many people are very wealthy in many ways, yet during this season of busyness and demands, the grateful feeling can easily be pushed aside and buried under the stress.

Here are some tips to stay grounded and roll happily through this season:

• Get plenty of sleep—our bodies need adequate sleep to heal and rejuvenate. Sleep helps to keep the immune system running smoothly.
• Spend some quiet time with the Lord—spending only 15-20 minutes a day to praise, reflect and worship will help with decisions and stresses of the day.
• Eat whole foods—our bodies are not machines, but gardens that need tending, especially during difficult times. Eating a rainbow of foods (not Fruit Loops) will equip the body to fight off sickness.
• Love—express your love and appreciation to those around you. What you give away will be given back ten-fold.

This is a recipe I made several years ago for my niece, who is gluten sensitive. Perhaps someone at your Thanksgiving table has a dietary restriction. Here’s a great substitute for the usual pumpkin pie that is not loaded with added sugar.

No-Bake Pumpkin Tarts

Ingredients:

            For the crust:

•                         1 cup walnuts
•                         ¼ cup shredded coconut
•                         2 TBSP maple syrup
•                         1 TBSP coconut oil, melted
•                         ¼ tsp salt

            For the filling:

•                         1 cup pumpkin puree
•                         ¼ cup almond milk
•                         ¼ cup coconut oil, melted
•                         ¾ cup Medjool dates, pitted
•                         1 tsp vanilla
•                         1 tsp cinnamon
•                         ¼ tsp ground ginger
•                         ¼ tsp ground cloves

Instructions:

1. Line a standard muffin tin with 8 parchment cups, and set aside.
2. To prepare the crust, pulse the walnuts and shredded coconut in a small food process until ground into a fine meal. (Do not over process or it will turn to nut butter instead.)
3. Add the maple syrup, coconut oil and salt and process again until just mixed, and the dough sticks together when pinched between your fingers.
4. Scoop the dough by heaping tablespoons into the 8 parchment cups and use your fingers to press down and form a crust for each cup.
5. Place the pan in the fridge to set while you prepare the filling.

To prepare the filling,

1. Simply combine all of the ingredients in a blender, and blend until completely smooth and creamy.
2. Remove the pan of crusts from the fridge and pour the batter evenly in the 8 cups.
3. Smooth the top, and then return to the fridge to set completely, about 4-6 hours.
4. When the center of the filling is firm to the touch, the tarts are ready to serve.

Polenta Casserole

I can’t begin to tell you how much I love Moosewood.  For those who don’t know what Moosewood is, it’s a restaurant located in Ithaca, NY.  Home of Cornell University and Ithaca College, Moosewood is best known for their vegetarian menu that is derived new each day.  Ingredients are purchased locally and in season to bring out the best in each dish served.  While visiting friends in Ithaca, I entered Moosewood because it was on the top ten things to do while there.  After dinner, I purchased five cookbooks.  I kept two and gave each of my three daughters a cookbook of their own. The best part is the ingredients are “normal” goods a typical cook will have on hand.  To me, that is key to ease of preparing meals in a timely manner. 

I’ve made this dish many times, and it’s a family favorite.  Over the course of preparation, I have omitted some of the cheese as it calls for more.  Fee free to add more if you like, I’m trying to cut down on cheese as a personal preference.  Dairy is a known inflammatory agent which has been linked to many chronic diseases.  By the way, it is still delicious without the extra calories and fat of the extra cheese!

Polenta Casserole

Polenta:

• 4 cups water

• ½ tsp salt

• 2 TBS olive oil

• ½ tsp dried oregano

• ¼ tsp red pepper flakes

• 1 ½ cups cornmeal

• (½ cup shredded Parmesan cheese)

Vegetables:

• 2 garlic cloves, minced or pressed (set aside for at least 10 minutes)

• 2 TBS olive oil

• 2 cups chopped onions

• 1 tsp salt

• ½ tsp dried oregano

• ¼ tsp ground black pepper

• 3 cups stemmed and chopped kale or spinach or combination of both

• 3 cups sliced mushrooms, white or cremini

• 1 cup shredded mozzarella or mild provolone cheese, or a mixture of both (2 cups in original recipe)

• 1 cup diced fresh tomatoes

• 1/3 cup fresh basil

• (½ cup shredded Parmesan cheese)

Directions:

Put the water, salt, olive oil, oregano, and red pepper flakes in a heavy-bottomed pot and bring to a boil.  Whisk in the cornmeal as you pour into the boiling water in a steady stream. Bring back to a boil; reduce the heat to a very low simmer, and cook, stirring occasionally, until the texture is smooth and creamy, 15-20 minutes.  Remove from the heat and stir in the Parmesan cheese, if using.

Preheat the oven to 350 degrees and oil a 13x9x2-inch baking pan.  Spread the polenta evenly in the pan and set it aside while you prepare the vegetables.

In a large pot or skillet on medium heat, warm the oil.  Add the onions, garlic, salt, oregano, and black pepper, cover and cook 5 minutes, stirring occasionally.  Stir in the mushrooms and cook covered, about 5 minutes.  Add greens, still until combined.  Cook, covered, until the greens have wilted.  Remove from heat and set aside.

Assemble instructions:

Sprinkle ½ cup of mozzarella over the polenta. Spread the cooked vegetables evenly on top.  In a small bowl, mix together the tomatoes and basil and then spread the mixture on top of the cooked vegetables.  Finally sprinkle the remaining ½ cup mozzarella evenly over the tomato-basil layer. 

Cover the casserole dish and bake for 10 minutes.  Uncover and bake until the cheese is golden brown and the casserole is thoroughly hot, about 10 more minutes.  Let the casserole sit for 10 minutes before serving.

Serves 6-8

Prep time: 45 minutes

Baking time: 20 minutes

Adapted from Moosewood Restaurants Favorites

Lentil and Quinoa Soup

I love lentils and I love quinoa. As a healthy vegetarian (believe me there are those that are not), it's important to plan well to stay well. Choosing foods that are high in fiber, plant protein, and vitamins is and important part of staying healthy. I came up with this recipe because I had some veggies that needed to be used plus eating a bowl of soup on a chilly day feels so good! Feel free to add any additional veggies you have on hand, like cauliflower or a bell pepper. Remember, it's your soup!

Lentil and Quinoa Soup

• 3 garlic cloves, minced
• 1 cup green lentils, rinsed
• 1 cup quinoa, rinsed
• 3 stalks celery, sliced
• 2 carrots, peeled and sliced
• 1 small onion, chopped
• 1 can fire-roasted diced tomatoes
• 1 TBSP turmeric
• 1 TBSP curry
• 1/2 tsp cayenne pepper
• 1/2 tsp rosemary
• 1 tsp each salt and pepper

Directions:

1. Mince garlic cloves and set aside.
2. In a large soup pot, add 7 cups of water and bring to a boil.
3. Add lentils and quinoa, cover and cook for 15 minutes.
4. Add remaining ingredients and continue cooking until lentil are done, about 20 additional minutes.
5. Add more water if necessary.

Banana Coconut Flour Pancakes

Even though I don't have Celiac Disease, I try to avoid wheat products whenever possible. For me, it causes brain fog if I have too many foods that contain wheat flour. These little gems were created because I had a few over ripe bananas. I had made gluten free pancakes before, but adding the bananas just gives it a sweetness that will have you coming back for more. Please note that these pancakes take a bit more time to cook and can stick to your pan, so be sure to oil your skillet first.

Banana Coconut Flour Pancakes

• 2 over ripe bananas, mashed
• 1/3 cup coconut flour
• 1 pinch salt
• 3 TBSP coconut oil, plus more for frying
• 3 large eggs
• 1/3 cup almond milk
• 1/2 tsp vanilla extract
• zest of 1 orange

Directions:

1. Place mashed bananas into a medium bowl. Add remaining ingredients and mix until smooth.
2. Heat coconut oil in a large skillet over medium-low heat. Pour approximately 1/4 cupfuls into the skillet and cook until the bottom has turned golden brown, about 2 minutes. Flip and cook until golden, about 30 seconds to 1 minute.
3. Serve warm with maple syrup. 

Vegetable Curry

Curry is a very versatile dish that can comprise of many moving parts. In the beginning of my cooking experience, I followed recipes to the letter. I was afraid the dish wouldn’t turn out right if I didn’t. Time and experience has taught me that certain combinations just compliment each other. Take the following recipe, for instance. I had some left over cauliflower that I had purchased for another dish, some carrots, a bell pepper, a jalapeno pepper and wondered what dish could I create with these ingredients. Behold, a curry. What I love about Indian dishes is the flavor is what makes it delicious! Yes, having those vegetables is great for our bodies, but what we desire is the taste. So even in you don’t have the ingredients listed in this recipe, swap them out for what you do have. Butternut squash, potatoes (sweet or white), or edamame, it’s your choice in what you want to create. The point is to cook at home and enjoy the experience. It's less expensive and more nutritious to prepare foods in your own kitchen. This can be easily prepared in less than 30 minutes. It's a perfect weeknight meal.

Vegetable Curry

• 2 cloves garlic, minced
• 1 medium onion, diced
• ½ head cauliflower, cut into bite-sized pieces
• 1 carrot, sliced
• 1 red bell pepper, seeded and diced
• 1 jalapeño pepper, seeded and chopped
• 1 TBSP curry
• 2 TBSP turmeric
• 1 can coconut milk

Directions:

1. Mince garlic and put aside.
2. In a large skillet, warm 1 TBSP olive oil. Place diced onions and saute for a few minutes. Add garlic and continue cooking until fragrant.
3. Add cauliflower, carrot, bell pepper, jalapeno pepper and continue cooking, covered 5-7 minutes.
4. Add spices and coconut milk. Mix well and continue cooking until bubbly.
5. Serve with rice.

Crustless Asparagus Quiche

During the summer months, my backyard chickens provide plenty of eggs. More eggs, in fact, than our small family can eat for breakfast. Sometimes I give them away to friends and family who can really appreciate fresh, home-grown eggs. The differences between eggs from factory-farm hens and those from free ranged hens is staggering.  The color of the yoke alone is more pleasing to the eye. And that taste...if you have never tasted a fresh egg, well, then, you are missing out! One way to use our over abundance of eggs is in a quiche. One of the most versatile dishes to make, you can substitute any vegetable that's on hand, and it will still taste great!  I happened to have some asparagus that needed to be eaten, plus some eggs, and the result was this quiche!  I made two, and was glad I did, because the first one was eaten really quick!  Back in the day, when I wasn't as health conscience, I made a cream cheese crust. I'm really not sure why I did exactly, except that was what the recipe called for, and I was a recipe follower! It was tasty, but not worth all the fat and calories. Now that I've been making crustless quiches for so long, I sort of forget most still are made with one. Believe me, you won't miss the crust or the calories in this recipe!

Crustless Asparagus Quiche

• 2 cups of asparagus, cut in 1-inch pieces
• 1 small onion, diced
• 1/2 tsp no-salt seasoning
• 1 cup milk or non-dairy milk
• 1/4 cup all-purpose flour or almond flour (if gluten-free)
• 5 large eggs
• 1/3 cup cheddar cheese (non-dairy cheese, if vegan)
• 1/4 cup Parmesan cheese (non-dairy cheese, if vegan)

Directions:

1. Preheat oven to 350º F. Lightly oil quiche or pie pan.
2. In a skillet add 2 TBSP water along with cut asparagus, diced onion and no-salt seasoning.  Sauté  over medium heat, until soft, about 5 minutes.  Drain and place in prepared dish.
3. In a blender, add milk, flour, and eggs. Blend until smooth and consistent in color.
4. Pour egg mixture over vegetables.
5. Combine cheddar and Parmesan cheeses and sprinkle over quiche.
6. Bake for 35-40 minutes or until knife inserted in center comes out clean.

Serves: 4-6

Lentil Rice Veggie Loaf

During the winter months, it's great to enjoy warm foods.  For those who want a different approach to the standard meatloaf, this recipe can fill in the gaps.  Full of fiber, protein, and veggies, it's sure to please the family.  A gluten-free food, it's actually better the next day as all those flavors "get to know" each other better.  Don't be over whelmed with the ingredient list and directions.  It actually flows quite well.  Serve with mashed potatoes, green beans and a garden salad.

Lentil Rice Veggie Loaf

• 2/3 cup uncooked green lentils, rinsed and drained
• 1/3 cup short grain brown rice
• 1 cup finely chopped walnuts
• 2 cups water
• 2 cups low sodium vegetable broth
• 1 TBSP + 2 tsp sunflower oil
• 1 1/4 cup diced yellow onion
• 4 tsp minced garlic
• 1 1/2 cups grated sweet potato
• 1 cup diced baby mushrooms
• 2 cups loosely packed shredded curly kale
• 1 1/2 tsp dried parsley
• 1 1/2 tsp ground dried rosemary
• 1/2 tsp dried thyme
• 1/2 cup partially ground gluten-free rolled oats
• 1/2 cup almond meal
• 1 TBSP gluten-free Worcestershire sauce
• 2 large eggs, whisked
• salt and pepper, to taste

for the glaze

• 3/4 cup ketchup
• 1 tsp Worcestershire sauce
• hot sauce, to taste

Directions

Place lentils, rice, water and veggie broth in a medium pot and bring to a boil over high heat.  Reduce heat to a constant simmer and keep uncovered.  Stir every few minutes and let cook for about 40 minutes until nearly all but 1-2 tablespoons of liquid has been absorbed and lentils and rice are tender.

Meanwhile, preheat the oven to 300º F.  Toast walnuts on a baking sheet for 12-15 minutes until light golden brown.  Set aside.

While walnuts toast, heat a large pan over medium heat with 2 teaspoons of oil.  Place onion in the pan with a big pinch of salt and cook until softened and translucent, 6-8 minutes.  Stir frequently.  Then stir in the garlic and let cook for 1 minute.  Stir in sweet potato and let cook for about 5 minutes.  Next, add in the mushrooms and cook for 2-3 minutes.  Then add in the kale and cook until just starting to wilt, 2-3 minutes.  Stir frequently for all additions.  Next, stir in the herbs and let cook for 1 minute.  Set mixture aside.

Preheat oven to 350º F and line a 9x5 or 8x4 bread pan with parchment on all sides (do not skip).

Mix sauce ingredients together and set aside.

Once the lentil and rice mixture is done, place half of the lentils and rice in a food processor.  Pulse until broken down and thick but not fully pureed.  Add this to your pan of vegetables along with the rest of the lentils and rice, walnuts, ground oats, and almond meal.  Sprinkle on a generous 1/2 teaspoon of salt and 1/4-1/2 teaspoon black pepper.  Add the Worcestershire sauce and remaining 1 tablespoon of oil.  Mix well to combine.  Taste and add more salt to your liking.

Stir in whisked eggs until full incorporated.  Spoon mixture into the lined bread pan and pack down firmly.  Spread about 1/3 of the sauce on top and bake for 35-40 minutes for the 9x5 or 40-45 minutes for the 8x4.

Let cool and firm up in the pan for 15 minutes.  Remove carefully by the parchment paper and transfer to a cutting board.  Gently slice with a sharp, serrated knife.  Serve with extra sauce on the side.

from edibleperspective.com

Quinoa Oatmeal with Cranberries and Blueberries

Here is a new twist on the ordinary oatmeal breakfast. Adding the quinoa gives extra fiber and protein. Roasting the cranberries and blueberries creates a delicious and nutritious topping.

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Quinoa Oatmeal with Cranberries and Blueberries

• 1 cup oatmeal
• 1/4 cup quinoa
• 1 cup water
• 1 cup almond milk
• 1/2 cup fresh cranberries
• 1/2 cup fresh or frozen blueberries
• 1 TBSP coconut oil
• honey (optional)

Directions:

1. In a medium saucepan, add oatmeal, quinoa, water and almond milk.
2. Cook on low until creamy and most of the liquid is absorbed.
3. While oatmeal is cooking, place cranberries and blueberries in a roasting pan.
4. Add coconut oil and roast at 400 degrees for 5-7 minutes or until cranberries have popped.
5. Pour oatmeal into individual bowls and top with fruit mixture.
6. Add honey for extra sweetness, if desired.

Cornmeal Cornbread

One of my nieces is gluten intolerant.  It's really no fun to see food and not be able to eat it. When she comes to visit, I try to make all foods served be gluten free. I set out on a quest to find a cornbread recipe that didn't contain white flour.  This recipe has been enjoyed by all.  Because we have a large family, I double the recipe and use a large cast iron skillet to bake it in.  Actually, I often double if even if we don't have a lot of eaters, so we can enjoy leftovers! If doubling, give double the time to bake as well.

 Cornmeal Cornbread

• 1 3/4 cup cornmeal
• 2 tsp baking powder
• 1 tsp salt
• 2 eggs
• 2 TBSP honey
• 2 cups milk
• 2 TBSP melted butter

Directions:

1. Preheat oven 450 degrees.
2. Grease a 10 inch cast iron skillet or an 8x8 pan.
3. In a small bowl, combine cornmeal, baking powder, and salt.  Whisk well with fork.
4. In a medium sized bowl, beat eggs and mix in honey, milk, and melted butter.
5. Pour the dry ingredients into the wet and mix until just combined.
6. Pour batter into prepared pan and place in oven.
7. Bake at 20-25 minutes or until a knife or toothpick comes out clean.
8. Allow to cool.