Kale Salad I

Kale is one of the most nutritious foods on the planet. It's part of the cruciferous vegetables like cabbage, broccoli, and cauliflower. Look what a single cup of kale can provide for your body....

• Vitamin A: 206% of the RDA (from beta-carotene).
• Vitamin K: 684% of the RDA.
• Vitamin C: 134% of the RDA.
• Vitamin B6: 9% of the RDA.
• Manganese: 26% of the RDA.
• Calcium: 9% of the RDA.
• Copper: 10% of the RDA.
• Potassium: 9% of the RDA.
• Magnesium: 6% of the RDA.
• Then it contains 3% or more of the RDA for Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron and Phosphorus.

This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.

Kale contains very little fat, but a large portion of the fat in it is the omega-3 fatty acid called alpha linolenic acid.

By they way...did you notice how much Vitamin C kale contains? Skip the orange juice and eat kale to keep those winter colds away!

Here is an easy, clean salad to keep on hand. It will last 3-4 days in the refrigerator.

Kale Salad I

• A large bunch of kale, stalks removed and torn into bite-sized pieces
• grated ginger root, to taste
• 1 avocado, diced
• 1/4 cup sunflower seeds
• juice from a lemon
• juice from a lime
• 2 TBSP extra virgin olive oil
• sea salt (optional)

Directions:

Add all ingredients into a large bowl. Using your hands, massage all ingredients together until kale is broken down and contents are well blended. Refrigerate or eat immediately. Enjoy!

Quinoa Salad with Kelp

Personally, I don't really care for sea vegetables. I've been told how healthy they are, but if I can't get them past my nose, then it's not going to go so well. Recently, I learned that cooking with sea vegetables is just a good as eating them, and that's because the nutrients are soaked up by the other contents in the pot! This process makes it much easier for me to consume. One particular sea vegetable is Kombu. A nutrient-rich vegetable, Kombu is known to aid in digestion, improve thyroid function and help balance women's hormones. As a general rule, we want our bodies to maintain alkalinity to avoid diseases, but most grains are acidic. By cooking with a sea vegetable, like Kombu, those acidic grains become alkaline! Try cooking your beans with Kombu too, it may help with digestion and avoid that gaseous experience that many people have. Kombu and other sea vegetables can be found in Asian or International markets. 

Quinoa Salad with Kelp

Ingredients

• 1 1/2 cup quinoa

• Kombu--about the size of your thumb

• 1/4 cup slivered almonds

• 1/4 cup currants

• 2 TBSP pumpkins seeds

• 1/4 cup red onion, diced

• 1/4 cup fresh parsley, chopped

• 1/4 cup arame (kelp)--soak for about 10 minutes and dice

• 2 TBSP extra virgin olive oil

• 2 TBSP plum vinegar (can use Balsamic)

Directions:

1. Place quinoa and Kombu in a pot with 2 cups water. Cook until all liquid has been absorbed. Discard Kombu.

2. Add remaining ingredients and stir.

3. Add more oil and/or vinegar to taste.

4. Chill and enjoy!

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.

Vegan Beet Burger

I've loved beets since I was a child. I'd eat them straight out of the canning jar. I now enjoy steaming fresh beets, slicing them up and eating them in my salads. I've also used them in my smoothies. Beets have many health benefits that can keep a body moving. The first time I ate a beet burger was with my daughter, Heather. She took me to a popular restaurant in the city where she lives. Known for their burgers, this restaurant was indeed crowded. We sat at the bar are ordered our food. I, of course, ordered the beet burger. I had to. I thought it was odd that someone would actually use beets in a burger. I wanted to know what it looked like as much as anything. It was really good. I think the sauce on top had a lot to do with it too. 

Since I love cooking, I had to figure out how to duplicate this burger. I got online and found a couple of recipes for these burgers. I tried one but it was a failure. I thought, I'll just make up my own and go from there. This is what I came up with. I hope you will enjoy this treat! It's super easy and quick. I served mine with slices of avocado and sriracha mayo.

Ingredients:

• 2 cups cooked beets
• 1 can black beans, drained and rinsed
• 2 gloves garlic, minced
• 1 small onion, diced
• 1/2 cup bread crumbs
• 1/8 tsp cayenne pepper
• 1 tsp salt
• 1 tsp pepper

Directions:

1. Place all ingredients in a food processor. Pulse until smooth, stop and scrap down the sides and pulse again until smooth and well blended.
2. Add 2 tsp olive oil to skillet and place on medium heat.
3. Dip out a large spoonful of batter and pat out with hands.
4. Place in the skillet and cook about 3-4 minutes on each side.
5. Place on a plate and keep warm. Serve on a bun with your favorite toppings.

Sriracha Mayo: 1/4 cup mayo and 1 TBSP sriracha sauce. Stir to combine.

Yield: 10 patties

Honey Sriracha Hummus

My daughter, Heather, shared this recipe with me a few months ago. At first I thought it was going to be too spicy, but the honey is a nice complement in this mixture. Sriracha sauce has been a staple at my house since my daughter's now husbands tend to add it to every food. This dip is very easy and quick to prepare. A great way to enjoy fresh veggies!

Ingredients:

• 2 (14.5 ounce) cans garbanzo beans, drained and rinsed
• 1/4 cup Sriracha
• 1/4 olive oil
• 2 TBSP honey
• 1 tsp garlic powder
• 1/2 tsp salt
• 3 TBSP cold water

Directions:

1. In a blender or food processor add the garbanzo beans until smooth.
2. Add the Sriracha, olive oil and honey. Blend until smooth. Scrape down the sides.
3. Add the garlic powder and salt and blend again. 
4. With the food processor on, add the cold water slowly through the lid and blend until creamy.
5. Serve with fresh vegetables or tortilla chips.

Vegan Korean Bibimbap

I was hooked on this dish the first time I tried it. The surprising flavors danced in my mouth and kept me coming back for more. This isn't one for those who avoid spice because this is a very spicy dish. Consider using Bragg Liquid Aminos instead of the sauce if you like. You can find mirin and gochujang at your local Asian market and worth the trip. In a pinch, I've used Sriracha sauce, but it's not vegan. If you are not a vegan, consider frying an egg to place on top of this rice dish!  

Ingredients:

• 1 1/2 cups cooked brown rice
• 1 1/2 cups sliced shiitake mushrooms
• 2 TBSP Tamari
• 2 tsp mirin
• 1/2 cup carrots, cut julienned
• 2 cups baby spinach
• 1 cup fresh bean spouts
• 1/2 cup cucumber strips, cut julienned
• sesame oil
• salt

Sauce:

• 2 TBSP gochujang
• 1 tsp sesame oil
• 2 tsp Tamari
• 1 1/2 tsp rice vinegar

Directions:

1. In a skillet on medium heat, add 1/4 tsp sesame oil. Add mushrooms, Tamari and mirin. Cook until mushrooms have wilted and absorbed seasonings.
2. Remove mushrooms from skillet into a bowl. 
3. In the same skillet, add 1/4 tsp sesame oil. Add carrot strips with salt and cook for 30 seconds. Immediately remove and place in a separate bowl. 
4. Repeat cooking process with the bean sprouts and spinach.
5. Prepare sauce by adding all ingredients together and mixing well.
6. To serve, place a mound of warm rice in the bottom of a bowl or themiddle of a plate. Arrange prepared mushrooms, carrots, spinach and spouts, and cucumber. 
7. Drizzle sauce over top.
8. Mix it all up and enjoy!

Coconut and Lentil Curry

Today I was in the mood for some lentil soup. The weather outside is just beginning to feel like fall and that's a great time to enjoy soup. Lentils are one of my favorite grains and cook up amazingly well. The recipe began as a lentil soup, but then I started throwing in all sorts of ingredients and before I knew it, I had a curry on my hands. I served it in a bowl but would be great over rice or quinoa. The sweet potatoes and coconut milk add sweetness that makes my palate sing. 

Coconut and Lentil Curry 

Ingredients:

• 2 cups vegetable broth
• 1 cup green lentils
• 1 medium sweet potato, peeled and diced
• 1 small onion, diced
• 1 cup celery sliced
• 1 cup cauliflower, chopped
• 2 tsp. turmeric 
• 2 tsp. Gram Marsala 
• 1 can coconut milk

Directions:

1. Combine broth and lentils in a medium pot on medium heat.
2. Add remaining ingredients except coconut milk and bring to a boil.
3. Lower heat and simmer until sweet potato and lentils are tender.
4. Stir in coconut milk and heat through.
5. Serve over rice if desired.

Peach and Blueberry Crisp

Usually when one thinks of "crisp," crunchy oats topped with lots of brown sugar come to mind. With that traditional method, comes a high fat and sugar content. This version is will not disappoint the palate, but it is still a dessert, which should be consumed sparingly. I had fresh peaches and blueberries on hand, and why I chose this combination in this recipe. Feel free to use apples, pears with cranberries, or strawberries and mangoes.

Peach and Blueberry Crisp

• 6 cups of fruit
• 1/2 tsp cinnamon
• 1/2 tsp cardamom
• 1 TBSP fresh lemon juice

Topping

• 1 1/2 cups rolled oats
• 1/4 cup pure maple syrup*
• 1/2 tsp salt
• 1/4 cup melted butter**

Directions:

1. In a bowl, toss the fruit with spices and lemon juice. Place fruit in a unoiled baking pan (8x8). Bake in a preheated 375 degree oven until the fruit is bubbling, about 25 minutes. 
2. While the fruit bakes, toast the rolled oats on a tray in the oven for 10 minutes, stir them, and toast for another 5-10 minutes until fragrant and beginning to brown. Remove from the oven and set aside to cool. 
3. When the oats cool, whirl 1/2 cup in a blender or food processor until resembles flour. 
4. In a bowl, mix the oat flour with the rest of the toasted oats and the brown sugar and salt. Add the oil and stir until well blended.
5. When the fruit is bubbling, remove the pan from the oven.
6. Spread the oat mixture evenly over the fruit and bake until topping is golden brown, 20-25 minutes.
7. Serve hot, warm, or room temperature. 

*Can substitute xylitol sweetener

**Can substitute coconut oil for vegan version

~Adapted from Moosewood Restaurant Favoites

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

Quinoa Patties with Sun-Dried Tomatoes

For years I've had this recipe in my folder that someone gave me (likely my mother.) I kept it because I love quiona and sun-dried tomatoes. Recently, because I needed to come up with something fairly quick and didn't have time to run to the grocery store, I made these patties. What a pleasant surprise they were! Full of rich flavors. The lemon give way to a pleasant surprise in every bite. I didn't have the Monterey Jack cheese, but substituted Parmesan-Romano cheese. I've made them both ways and prefer the Parmesan-Romano version better. I've also substituted kale for the spinach. It's your patty and your recipe, use what you have on hand. Plan ahead though, as it's best to chill the mixture 30 minutes prior to cooking the patties. If you don't need them all at once, only cook what you need and save the other patties to cook have a few days later. Just cover them well to prevent drying out or package them individually and freeze them for another time.

Quinoa Patties

• 1/2 cup oil-packed sun-dried tomatoes, chopped coarse, plus 1 TBSP oil

• 4 scallions, chopped fine

• 4 garlic cloves, minced

• 2 cups water

• 1 cup prewashed white quinoa

• 1 tsp salt

• 1 large egg plus 1 large yolk, lightly beaten

• 2 ounces baby spinach, chopped (about 2 cups)

• 2 ounces Parmesan-Romano cheese, shredded (1/2 cup)**

• 1/2 tsp grated lemon zest plus 2 tsp juice

• 2 TBSP olive oil

**can use Monterey Jack cheese

Directions:

1. Line a baking sheet with parchment paper and set aside.

2. Heat tomato oil in a large saucepan over medium heat until shimmering. Add scallions and cook until softened, 3-5 minutes. Stir in garlic and cook until fragrant, about 30 seconds. Stir in water, quinoa, and salt and bring to simmer. Reduce heat to medium-low, cover, and continue to simmer until quiona is tender, 18-20 minutes. Remove pot from heat and let sit, covered, until liquid is fully absorbed, about 10 minutes. Transfer to large bowl and let cool for 15 minutes.

3. Add sun-dried tomatoes, egg, egg yolk, spinach, Monterey Jack, lemon zest, and lemon juice to cooled quinoa and mix until uniform. Divide mixture into 8 equal portions, pack firmly into 1/2 inch-thick patties and place on a prepared sheet.

4. Refrigerate, uncovered, until patties are chilled and firm, about 30 minutes.

5. Heat 1 TBSP olive oil in 12-inch non-stick skillet over medium heat until shimmering. Carefully lay 4 patties in skillet and cook until well browned on first side (8-10 min.). Gently flip patties and continue to cook until golden on second side (8-10 min.)

6. Transfer patties to plate and tent loosely with aluminum foil. Repeat with remaining patties.

*To keep patties from falling apart, wait until they are well browned before attempting to flip them.

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.

Enchilada Casserole

During a meal prepping weekend, I came up with this easy version of enchiladas. I love Mexican food anytime, plus I had all the ingredients on hand. During the meal prep day, I assemble the casserole but don't bake it until the day I plan to eat it. 

Enchilada Casserole

• 8 corn tortillas
• 1 can refried beans
• 1 can black beans, rinsed
• 1/4 cup prepared salsa, divided
• 1/4 cup sliced black olives
• 1 tsp cumin
• 1/2 shredded cheddar cheese

Directions:

1. In a 8 x 8 casserole dish, place 2 TBSP prepared salsa and swirl around covering the bottom.
2. In a medium bowl, place refried beans, black beans, remaining salsa, olives and cumin. Stir to combine.
3. To assemble, place four tortillas over the salsa and spread half of the bean mixture over the tortillas,sprinkle with half of the cheese.
4. Place the additional four tortillas over the bean mixture and spread the remaining bean mixture over top and ending with cheese.
5. Bake 350 degrees for 30 minutes or until heated through.

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. 

Peanut Butter and Lentil Curry

When I first saw the title of this recipe, I knew I had to try it. Two things I really love is peanut butter and lentils. What's not to like about peanut butter? Then there are lentils. Full of nutrients and fiber that give a full, satisfying feeling. With the two combined, I knew it would be good. This recipe has many spices that are added near the beginning of the recipe. I have learned that keeping adding spices to onions and garlic at the beginning helps those flavors stay present in the recipe. Serve over rice and garnish with green onions and limes. Enjoy!

Peanut Butter and Lentil Curry

• 3 cloves garlic, minced, and set aside for at least 10 min.
• 2 cups lentils
• 1 TBSP olive oil
• 1 pungent, yellow onion
• 1 tsp fresh grated ginger
• salt, to taste
• 1/2 - 1 tsp each: cumin, coriander, turmeric, cayenne, cinnamon, cloves
• 1/4 cup tomato paste
• 1 red bell pepper, chopped
• 1/2 cup natural peanut butter
• 2 cups vegetable broth
• 1/4 cup fresh cilantro
• green onions, for garnish
• lime wedges, for garnish
• brown rice, for serving

Directions:

1. Mince garlic and put aside.
2. Rinse lentils under water. In a large pot, bring 5 cups of water to a boil. Add lentils and reduce heat. Cover and cook until done, about 30 minutes.
3. Meanwhile, add oil to a large skillet over medium heat. Add chopped yellow onion, minced garlic, and ginger. Allow to soften for 3-5 minutes. Next add salt and spices: cumin, coriander, turmeric, cayenne, cinnamon, and cloves.
4. Once lentils are done, drain and add to onion/spice mixture. Stir to combine. Add tomato paste, and bell pepper. Simmer for 2-3 minutes.
5. Begin to cook rice according to directions.
6. Once lentil mixture is heated through, add peanut butter and broth. Continue to cook for 3-4 minutes. Add cilantro and stir to combine.
7. Serve with rice and garnishes.

Veggie Rice Bowls

Who doesn't like easy clean up in a busy work week? This meal fits that category. It's both flavorful and satisfying with both crunchy and sweet, this dish will have the family coming back for more. Bok choy, cauliflower and broccoli not only provide a powerhouse of nutrients but contain anti-inflammatory agents. As we now know, inflammation is linked to many health related disease like heart disease, Alzheimer's Disease, arthritis, and cancer. Choosing foods that will nourish the body will allow it to be able to fight off diseases.

Veggie Rice Bowls

• 1/2 cup brown rice
• 2 carrots, sliced
• 1/2 head cauliflower, chopped into bite-sized pieces
• 1 head broccoli, chopped into bite-sized pieces
• 1 head bok choy, green and small portion of white parts, cut into bite-sized pieces
• 1/2 bunch garlic chives
• 2 TBSP sesame oil
• 3 TBSP Tamari  
• 1 1-inch piece of ginger, diced
• 1 TBSP rice vinegar
• 2 eggs

Directions:

1. Place 1/2 cup rice with 1 cup water in a covered pot and bring to a boil. Simmer until rice is done, about 20 minutes. Set aside.
2. Preheat oven to 450 degrees. Place cauliflower and broccoli on a sheet pan. Drizzle with olive oil, toss thoroughly to coat. Arrange in a single even layer and roast 18-20 minutes. Remove from oven.
3. While the rice, cauliflower and broccoli are cooking, heat 2 tsp. olive oil in a large pan on medium-high. Add carrots, ginger, and white bottoms of scallions. Cook, stirring occasionally, 2-3 minutes. Add the bok choy and stir for another 1-2 minutes.
4. Add to the pot, the roasted vegetables and rice. Add garlic chives, tamari, seasame oil and vinegar. Cook until heated thoroughly 2-3 minutes.
5. Move mixture to one side of the pan. Crack the eggs into the pan mixing them together and cooking until done. Mix eggs into vegetables. 
6. Divide into two bowls and top with green parts of scallions.

Serves: 2 bowls

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.

Vegetable and Farro Salad

Featuring roasted sweet potatoes, broccoli, and marinated radishs and scallions. This Mexican-inspired farro salad is full of flavor. Bits of cara cara orange and lime juice bring flavor, while the avocado and cheese add brightness. The crunchy oven-toasted tortilla strips finish off this salad with just the right amount of crunch. Enjoy!

Vegetable Farro Salad

• 3/4 cup semi-pearled farro
• 1 lime, quartered
• 4 radishes
• 1 Cara Cara orange, peeled with white pith discarded and medium diced
• 4 scallions, green and white parts sliced
• 1 TBSP maple syrup
• 1 sweet potato, peeled and small diced
• 1/2 lb. broccoli, cut into bite-sized florets
• 1 jalapeno pepper, seeded and diced
• 2 corn tortillas
• 1 avocado
• 1 oz. Queso Fresco or another white cheese to your liking 

Directions:

1. Preheat the oven to 450 degrees.
2. In a bowl, combine the radishes, onions, maple syrup, and the juice of 1 lime quarter. Set aside, stirring occasionally.
3. Heat a large pot of salted water to boiling on high and add farro, cook, uncovered, about 20  minutes or until tender. Turn off heat, drain thoroughly and return to pot. Stir in 1 lime wedge and drizzle with olive oil. Season with salt and pepper to taste. Set aside to keep warm.
4. While farro is cooking, place sweet potatoes, jalapeno pepper, and broccoli on a lined baking sheet. Drizzle with olive oil and roast in preheated oven about 20-25 minutes, until tender with a fork. (NOTE: Turn off oven, but roasting pan will be used to bake tortilla strips.) Remove from oven and transfer to the pot of cooked farro.
5. Stack the tortillas; cut in half, then thinly slice into strips. Place strips on the same sheet pan as the roasted vegetables in a single layer. Drizzle with olive oil and place in the warm oven. Even though the oven is off, the tortillas will bake and not as likely to burn. Leave in the oven 5-7 minutes or until crispy.
6. Peel, pit and large dice the avocado. Place in a bowl and top with 1 lime wedge to prevent browning.
7. To the pot of farro and roasted vegetables, add the orange and marinaged radishes and onions, including the marinate. Stir to combine and season as desired.
8. Divide the salad between 2 dishes and top with avocado, cheese and toasted tortilla strips.

Adapted from Blue Apron 

Falafel with Avocado Hummus

This recipe is a family favorite and so easy to prepare. Everything gets dumped into a food processor, mixed together, and pan fried to make a delicious meal. The patties can be served on a bun with lettuce, onion, and tomato as it holds together well if not made too thick. Serve with the avocado hummus for a nice flavor, plus adding the health benefits of good fat! I'm a sucker for anything with sun dried tomatoes and why I think I love it so much! I hope your family will enjoy it too.  Consider serving with sweet potato fries and fresh cut veggies to dip into the hummus!

Falafel:

• 1 15 ounce can chickpeas, rinsed and drained, divided
• ½ onion, finely chopped
• 2 cloves garlic, quartered
• 5 sun-dried tomatoes packed in oil, drained
• ½ cup packed fresh Italian parsley
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp sea salt
• ½ cup garbanzo or other flour
• olive oil

Avocado hummus:

• ¼ cup chickpeas, reserved from falafel
• 1 avocado, pitted and peeled
• 1/3 cup packed fresh Italian parsley
• ¼ cup olive oil
•  1 clove garlic
•  1 TBS lemon juice
• ½ tsp sea salt
• ¼ tsp cayenne

Directions for Falafel:

1. Reserve ¼ cup chickpeas for the Avocado Hummus.  Place remaining chickpeas, onions, garlic, tomatoes, parsley, cumin, coriander, salt and flour in a food processor and pulse until combined, stopping frequently to scrape down sides.  
2. Using the palms of your hand, form mixture into 2-inch by ½ inch patties.
3. In a non-stick skillet, add just enough olive oil keep falafel from sticking, about 1 TBS.  Fry patties for about 3-4 minutes on each side or until browned.  
4. Remove and drain on paper towels.

Avocado Hummus:

Combine ¼ cup chickpeas, avocado, parsley, oil, garlic, lemon juice, salt and cayenne in food processor in puree.  Adjust seasoning to taste.

Serve on falafel on a bun with tomato and sliced onion. Top with avocado hummus.

Serves 4

Adapted from Chloe's Kitchen

Quinoa & Egg Enchilada Skillet

Quinoa is an ancient grain that is high in fiber and protein.  A perfect grain for the vegetarian and the carnivore alike.  This dish is a snap to make during a busy work week. For those who are wanting to create a healthier lifestyle and lose weight, choosing foods high is plant proteins is a great way to start.  Foods high in fiber (plants) move through the digestive tract in a more timely manner than animal protein.  This efficiently in the digestive system will help keep the body disease free.  This dish is both flavorful and hearty. I hope your family enjoys it as much as mine.

Ingredients

2 cups cooked quinoa
1 (15 ounce) can black beans, rinsed
1 cup corn
1/2 onion, diced
1 clove garlic, minced
2 tsp extra virgin olive oil
1 lime, juiced
Salt and pepper
2 cups enchilada sauce
2/3 cup cheddar cheese, grated
6 eggs

For Serving:
Cilantro, chopped
Green onions, sliced
Ripe avocado, sliced
Hot sauce

Instructions:

1. Preheat oven to 375 degrees.
2. To a mixing bowl, add the cooked quinoa, black beans, corn, and onions.  
3. In a smaller bowl, mix together the cumin, garlic, oil and lime juice. Pour over the quinoa and toss everything to combine. Season with salt and pepper to taste.
4. Spread the mixture into the bottom of a 12 inch cast iron skillet. Pour the enchilada sauce over the quinoa then sprinkle everything with cheese.
5. Make six small indentations in the top of the cheese for the eggs. Crack the eggs over the cheese, evenly spacing them out. Season the eggs with salt and pepper.
6. Bake the skillet in the preheated oven for 20-30 minutes, until the egg whites are completely set, but the yolks are still runny and the edges of the skillet are bubbly.

Serve promptly with fresh cilantro, green onions, and avocado slices on top, and hot sauce on the side.

Serves 4-6

Cauliflower Enchilada

We have been told for years to choose vegetables that are dark green as they have the most health benefits.  I'm here to tell you that cauliflower is the exception! Cauliflower contains many antioxidants and phytonutrients that have been shown to protect us against cancer.  The fiber contained in cauliflower also helps with satiety, weight loss and a healthy digestive tract.  Fall is a great time to take advantage of cold crops.  My daughter, who visited a farmer's market in Pennsylvania, brought back fresh cauliflower. During the work week, I needed something fast to make for supper.  This was the result.  I hope your family likes it as much as mine.

Cauliflower Enchilada 

• 8 corn tortillas
• 8 ounces sliced mushrooms
• 2 cups chopped cauliflower
• 1 can black beans
• 1/2 tsp cumin
• 1/4 tsp coriander
• 1/8 tsp garlic powder
• 1/8 tsp onion powder
• Salt and pepper to taste
• Enchilada sauce
• Cheddar cheese (optional)

Directions:

1. Preheat oven to 350 degrees.
2. In a 9x9 casserole dish, add 1/4 cup enchilada sauce and swirl to coat, set aside.
3. In a skillet add 1/4 cup of water and cauliflower, cover and steam for several minutes.  Add mushrooms and continue to steam for another few minutes.  Add seasonings.
4. Arrange four corn tortillas in the corners on the dish. Add half of the prepared cauliflower and mushroom mixture. Top with additional corn tortillas and add remaining mixture.  
5. Pour enchilada sauce over mixture.  Sprinkle cheese, if using, over top of sauce.
6. Bake for 15 minutes or until the cheese is melted or the sauce is bubbling.
7. Serve with fresh guacamole.