Kale Lentil Rice Bowl

I have discovered that I am not a master chef who enjoys creating masterpieces. I do however love to cook myself yummy, healthy food. I'm coming to the conclusion that since I will never be an amazing recipe blogger, this section will serve more as a template to view how I think about ingredients and food preparation for the meals that I eat. Pretty much all of these recipes can be modified to suit personal taste buds. They are merely templates. This is no exception.

Bowls are a pretty big rage these days. Which is funny because it's basically about presentation. Whether in a bowl or on a plate, the basic concepts of combining a grain, vegetable, protein and healthy fat is fantastic. Here's one of mine.

Ingredients

1/2 cup Black Rice

1/2 bunch of Kale

1/4 cup Lentils

1/4 cup frozen Corn

1/2 Avocado

Salt, Pepper

Directions

Prepare rice as directed. Personally, I like using a dash of Extra Virgin Olive Oil with my rice.

While rice is cooking, cook lentils as directed.

When rice is half done, de-stem kale leaves and steam them.

When lentils are about done, toss in frozen corn to cook for the final few minutes.

When everything is cooked (hopefully ending approximately the same time): toss rice, lentils, corn, and kale together. Salt and Pepper to taste. Top with sliced avocado. Voilà!!

Southwest Salad

As I am back in the Southwest, I suppose this is as good of a time as any to introduce to you one of my go-to salads.  It's very easy to make.  The biggest prep is the beans. If you go the dried beans route like I do, they will require pre-soaking and a fair amount of cooking time. Personally, I prefer the quick-soak method where I bring the beans to a boil for a few minutes. Then I turn off the heat and allow the beans to soak. At least an hour later, dump the water and cook the beans with fresh water.

It should be noted that this salad can be made using different ingredients. If you want, try substituting different beans, different lettuce, whichever cheese you prefer or a different dried fruit. I also can't really give precise amounts because I always eye ball it and you can make as large or small a salad as you'd like.

Ingredients

• Butter Lettuce
• Soft cheese of choice (shredded or cut into thin strips)
• Black beans
• Frozen corn
• Goji berries

*Before you want to eat: Be sure to pre-soak and cook your beans.*

Wash and rip your lettuce leaves into bite sized pieces. Sprinkle shredded cheese or place the thin strips of cheese on top of lettuce.

Either finish cooking beans or reheat precooked beans. Add frozen corn and cook for an additional few minutes. While piping hot, use a slotted spoon to put the bean-corn mixture on top of the cheese on the lettuce.  This will melt the cheese and give the salad excellent flavor.

Allow the beans and corn to cool for a few minutes and then top with goji berries.

Sweet Potato Chips

Here is another deliciously simple recipe!

For fans of sweet potato fries: I bring you Sweet Potato Chips!

(Essentially, I find chopping sweet potatoes into thin chips way easier than cutting them into nice looking fries.)

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Ingredients

• Sweet Potatoes
• Coconut Oil
• Sea Salt
• optional: other spices

Directions

(You can make as large or small of a batch of chips as you like)

1. Preheat oven to 400°F
2. Wash the sweet potatoes first and slice off any weird spots or points.
3. Slice the potatoes into very thin chips.  
4. Lay the chips out on a rimmed cookie sheet. -If you are making a large batch, you may need two cookie sheets because the chips won't get as crispy if you pile them up too high on top of each other.
5. Melt coconut oil and brush both sides of the chips with a light coat of oil.
6. Sprinkle sea salt over top of the chips (+ any other spices of choice)
7. Bake at 400°F for approximately 30 minutes.  (can be longer or shorter depending on desired crispiness, size of batch and how thin the chips were sliced.)

Raw Vegan "Cheesecake"

I have talked about the wonders of raw desserts on the food blog before and this is one of my favorite raw desert recipes created by Paul Jarvis.  This is a raw version of a cheesecake.  It is delicious, easy to make, and contains no processed sugars.  It should still be treated as a dessert, but it contains lots of nutrients, as opposed to typical processed desserts, which do not. This cake has healthy fats, protein and fiber.  

Ingredients

• 2 cups of raw cashews (soaked, rinsed, drained)
• 1 cup of almond meal
• 3/4 cup of dates (de-pitted)
• Juice of 1 1/2 lemons
• 1/4 cup maple syrup
• 2 teaspoons vanilla extract

Directions

For the crust, blend almond meal and dates together until mixture sticks together. Smush mixture into a 6-8 inch pie dish.

For the filling, blend cashews, lemon juice, maple syrup, vanilla until silky smooth. Scoop filling over crust.

Freeze for at least on hour. Defrost cheesecake in the fridge for 45-60 minutes, until the center is cold but not frozen. 

High Protein Coconut Muffins

These delicious and satisfying coconut muffins are high in protein and gluten-free.  Each muffin has half an egg and the flour is coconut flour, which is naturally gluten-free, high fiber, and yummy.  Coconut four is my favorite gluten-free flour.  This recipe also comes courtesy of Myra Kornfeld.

Ingredients

• 6 eggs
• 1/4 cup melted butter
• 3/4 cup coconut milk
• 3 T maple syrup
• 1/2 tsp vanilla extract
• 3/4 cup sifted coconut flour
• 1/2 tsp baking powder
• 1/2 tsp salt

Directions

Preheat oven to 400 degrees F

Grease a 12 cup muffin pan (or use silicon cups)

Whisk together the eggs, butter, coconut milk, maple syrup and vanilla.  In another bowl, mix together the coconut flour, salt and baking powder.  Pour the wet ingredients into the dry ingredients and mix thoroughly.

Bake for 15-20 minutes until they start to brown on top. Makes 12 muffins.

© Myra Kornfeld. Author of The Healthy Hedonist, The Healthy Hedonist Holidays, and The Voluptuous Vegan.

The Best Brussels Sprouts

Okay, so "best" is just my opinion, but I absolutely love this Brussels sprout recipe by Myra Kornfeld.  And even my father and other Brussels sprouts cynics have taken to this recipe so I think it's fairly universally popular.  And on top of that: it's pretty easy! YAY!

Ingredients

• 1 pound of Brussels sprouts
• 1 tablespoon butter or ghee
• 1/2 teaspoon sea salt
• 2 tablespoons maple syrup
• 1 tablespoon Dijon mustard
• Black pepper

This recipe is a steam-sauté recipe.  (Remember my Vegetable Steam-Sauté recipe?)

Directions

Trim the stems and chop the Brussels Sprouts in half. In a skillet, place the Brussels sprouts, butter/ghee, salt and just enough water to barely coat the bottom of skillet.  Put a lid on and turn the heat to medium.  Allow the Brussels sprouts to "steam" for 5-10 minutes or until MOSTLY cooked.  Then remove the lid, add the maple syrup and Dijon mustard and sauté for another 5-10 minutes until all of the water has evaporated and the Brussels sprouts are fully cooked through.  Top with pepper and serve!

*Myra Kornfeld has a similar version of this recipe in her book, The Healthy Hedonist, called Glazed Brussels Sprouts where she roasts the brussels sprouts first. You can try that as well.  Both versions are awesome.*

"Cookie Dough" Dessert Hummus

Raw cookie dough is delicious.  Unfortunately, it is also not one of the wisest choices of desserts.  Which is why I think that this hummus recipe from The Wannabe Chef is clever and awesome.  It is a hummus.  Yes!  It is made with chickpeas, but honestly tastes like peanut butter chocolate chip cookie dough.  The key is to peel the chickpeas after you cook them.  That little layer can really destroy the texture and taste and make it obvious that you are eating chick peas.  Otherwise, I think it is great and can be a fun snack or dessert.  I like to put it on celery like a traditional hummus or even just eat a spoonful- raw cookie dough style!

Ingredients

• 2 cups cooked and PEELED chickpeas
  
• 1/4 cup natural peanut butter 
  
• 1/4 cup maple syrup 
  
• 1/2 Tablespoon vanilla extract 
  
• 1/4 cup chocolate chips

In a food processor, add the first 4 ingredients and process until the hummus is smooth and emulsified. Stir in chocolate chips. Enjoy!

Recipe courtesy of www.thewannabechef.net

Fermented Ketchup

Fermented Foods and all of their probiotic-filled goodness should be a part of our regular diets. For info about why fermented foods are so good for us, read my post about fermented foods here.   For fermented food newbies, ketchup is a great way to sneak some ferments into your diet.  Consider this an easy diet hack.  And don't be scared of the fish sauce, it tastes great in the ketchup, but if you are a vegetarian you can leave it out.

Ingredients

Makes 1 quart

• 24 ounces of tomato paste (buy it in jars, rather than cans, if possible)
• 1/4 cup of whey
• 1/4 cup maple syrup
• 1 T sea salt
• 3 clove garlic mashed
• (optional: 1/3 cup fermented fish sauce) 

Mix ingredients together. Fill jar. Sit in room temperature about 2 days. Transfer to fridge. If you prefer thinner ketchup, add water after fermentation.

**Recipe courtesy of With Love from Grandmother's Kitchen: Traditional Cooking Techniques for Well-Being by Monica Corrado.

Roasted Cabbage

So simple.  So delicious.

All you do is chop up cabbage, brush it with coconut oil and top with sea salt and pepper.  Voilà! A simple vegetable side dish.  

As a plus, for those on a budget, cabbage happens to be one of the most affordable vegetables available. 

Ingredients

• 1 small cabbage or 1/2 of a large cabbage
• 2+ Tablespoons of melted coconut oil
• Sea salt and pepper

Remove the cabbage's core and chop cabbage into large pieces.  Place cabbage pieces on a rimmed cookie sheet.  Brush the cabbage with melted coconut oil.  Top with sea salt and pepper.  Bake at 350 degrees for 20-40 minutes depending on desired crispiness.  Eat up!

Awesome Raw, Vegan Nut Burger

Inspired by the deliciousness that is The Nut Burger at Follow Your Heart located in Canoga Park, CA.  If you are in the Los Angeles area- go to Follow Your Heart and get The Nut Burger.  

If you can't make it to FYH, you can make a homemade version.  You can use any type of nuts and seeds that you prefer, but personally I think the tahini and coconut aminos are required.  I recommend using at least 2 different types of raw nuts/seeds for best flavor.  I use 2-4 different types of nuts/seeds at a time.

Ingredients

• 1 cup of presoaked mixed raw nuts and seeds (ex. almonds, walnuts, hazelnuts, pecans, sunflower seeds)
• 2 Tablespoons of tahini
• 2 teaspoons of coconut aminos

Process the presoaked nuts in a blender or food processor first until they are in small pieces.  Add the tahini and coconut aminos.  Process again until a chunky paste forms.

That is your "burger patty meat."

Then top with avocado and sprouts.

You can make a burger, an open faced version on one piece of toast, or cute hor d'oeuvres on crackers as shown in the picture.  Depending on your bread/cracker choice, they can be gluten-free and/or raw.

Enjoy!

Protein Packed Banana Pancakes

I love pancakes.  Unfortunately, pancakes can be a sure fire way to send your blood sugar soaring.  Not these puppies!  These pancakes are completely grain-free, therefore also gluten-free, and loaded with more protein than your average carbohydrate-filled breakfast.  And they are super simple to make.  Just combine all of the ingredients below into a blender or small food processor and your batter is ready to go.  

Ingredients

• 2 Eggs
• 1 large ripe banana
• 1 serving of protein powder (I use Innate Response's vanilla, vegan pea protein powder, it has 32 grams of protein)
• 1 Tablespoon ground flax seeds
• 1 Tablespoon chia seeds
• 1 teaspoon cinnamon
• A bit of almond/coconut milk to thin batter to ideal consistency

Blend in your blender or food processor.  Pour batter in pools of desired size on a hot grill or skillet. (For convenience, make sure they are an appropriate size for your spatula.) Allow for a few bubbles to appear in batter and then flip over.  When they are cooked through- enjoy!

I love to top these with coconut oil.  You can use whatever toppings you want- even add sliced bananas for a real banana pancake feast!

Raw Vegan Brownie

Are you ready for the dessert recipe for Raw Foodie Beginners?  The Raw Vegan Brownie is super simple and super delicious. Sure to win over any doubter.

Ingredients

• 1 cup walnuts (or almonds, pecans, cashews)
• 1 cup pitted dates
• 1/4 cup raw cacao powder
• 1/2 tsp vanilla extract (optional)

other optional ideas: shredded coconut, honey/maple syrup/agave, salt.

In a food processor, process nuts until small and crumbly. Add dates and process again until mixture sticks together.  Add remaining ingredients and process until a nice crumbly/sticky mixture forms.  Press into a pan.  Put in refrigerator to chill.  Cut and serve. 

Vegan Chocolate Pudding

I love homemade chocolate pudding.  It can be made many different ways.  It can be made raw, and all versions are vegan and gluten-free.  They all also pack in a bunch of super nutrient dense foods.  I tend to make it as a breakfast because it has raw cacao in it (which contains caffeine) so I don't like to eat it late in the day.  But, for those of you who metabolize caffeine quickly and can consume caffeine late in the day without affecting your sleep- feel free to eat this as a snack or dessert later.

I've included a few different ways that I've made chocolate pudding. For all of the following recipes, simply put all of the ingredients in a blender or food processor.

Simple Banana-Avocado Chocolate pudding

(This one is Raw)

• 1 avocado
• 1 ripe banana
• 2 dates (or 2 tsp of maple syrup)
• 2 Tbs raw cacao
• 1/2 tsp vanilla extract

 

Simple Coconut-Chia Chocolate pudding

• Cream from 1 can of full fat coconut milk that was put in the fridge overnight (the cream will separate from the water in the fridge and rise to the top)
• 2 Tbs chia seeds
• 2 Tbs raw cacao 
• 2 tsp maple syrup (or 2 dates)
• 1/2 tsp vanilla extract
• possibly: some coconut water from the coconut milk can if pudding is too thick

---Or you can do a combination of those two and make other versions such as:---

Coconut-Banana Chocolate pudding 

• Add banana to the Coconut Pudding. 

Coconut-Avocado Chocolate pudding

• Add avocado to the Coconut Pudding

Banana-Avocado-Chia Chocolate pudding

• Add chia seeds to the Avocado-Banana Pudding

You can add in additional goodies if you want, such as protein powder or maca powder.  You can also top your pudding with goji berries or other fruit.  Have fun! 

Colorful Bean Hot Salad

This is another makeshift recipe which can be modified with different vegetables and beans to suit individual taste.  This is not a traditional salad as it is sautéed, but I think it looks like a 'Hot Salad' so that is what I am calling it.  Hooray for eating lots of colors!

Ingredients

Serves 1

• 2 leaves of Swiss Chard chopped
• 1/4 cup chopped Onion
• 1/4 Portabello Mushroom
• 1/4 cup Yellow Squash
• 3/4 cup Cannellini Beans (soaked and cooked)
• 1/2 an Avocado sliced
• 1 T coconut oil
• pinch of Sea Salt

In a skillet, sauté the onion, squash and Swiss chard stems in coconut oil for a few minutes.  Add in the mushrooms and beans, along with a pinch of sea salt, and sauté for a couple minutes.  Add in the swiss chard leaves and sauté until they are wilted.  Salt to taste.  Serve topped with slices of avocado.  Enjoy!

Vegetarian Soup-Stew

I call this a "soup-stew" because it has the the thickness and heartiness somewhere in between a soup and a full-on stew.  This is one of my favorite soups.

I invented this soup out of what I had available in my pantry when I needed to make a vegetarian-friendly meal.  It was a big hit, but it can absolutely be modified to suit personal tastes. The measurements are all approximate and can be adjusted.

Ingredients

• 1 cup mushrooms chopped
• 1 whole onions chopped
• 3 cloves of garlic minced
• 1 zucchini chopped
• 1 yellow squash chopped
• 1 large jar of diced tomatoes (jar rather than in a can preferred)
• 1 1/2 cups barley
• 3 cups chick peas (soaked)
• 4+ quarts of vegetable stock (or saved steamer liquid)
• 3 T butter
• Salt and Pepper

In the bottom of a large soup pot, sauté the onions in 2 T of butter until starting to brown.  Add the mushrooms, garlic, a pinch of salt and another T of butter and sauté until the onions have caramelized.  Add the vegetable stock, jar of tomatoes with juice, chick peas and barley. Bring to a boil and simmer for approximately 20-30 minutes.  Add the zucchini, another pinch of salt and some pepper.  Allow to simmer until everything appears cooked through (approximately 20 minutes). Taste, and add salt as needed.

Vegetable Steam-Sauté

This is my favorite way to make an awesome, nutrient dense, vegetable side dish.  You can use any vegetables that you want.  I typically include onions, garlic, some denser veggies (beets, squash, carrots etc), mushrooms and a green.  But this method can be used for any combination that suits your fancy.

The important part here is the process, not the actual ingredients. I recommend chopping all of your vegetables first.  Or at least chopping the vegetables that will need to go into the pan early.  Also, if using garlic, chop that immediately so that it has time to sit for 10 minutes.  This allows the the allinase and the alliin to react with one another and convert to the active allicin.  Allicin is the active ingredient in garlic responsible for its antibacterial, lipid-lowering, anti-oxidant properties.  Unfortunately, allicin is not present in fresh garlic, it must be crushed in order to cause the reaction.  You want to make sure this reaction has a chance to take place before it is cooked, or the heat will destroy this process.

Choose a large skillet with an accompanying lid.

Choose an oil that can take high heat, such as coconut oil, avocado oil, or ghee.

Have a quality sea salt on hand. 

Add approximately 1 T oil to the pan and heat on med-low.

If using onions, they will go in first and sauté until golden.

Then add the heavier, longer cooking vegetables (chopped), a large pinch of sea salt, and enough water to barely coat the bottom of the skillet.  Put the lid on, and allow the vegetables to "steam" for 5 minutes, or until mostly cooked through.

Prepare the next round of vegetables that will go in- shorter cooking vegetables such as mushrooms and garlic.  

After the vegetables are done steaming, remove the lid.  Add the next round of vegetables and another pinch of salt.  The water will evaporate and we will once again be sautéing the vegetables.  When all the vegetables are mostly done, add in the final batch of short cooking vegetables- probably greens.

Sauté for a few minutes until done, taste and salt as needed.

Option: if you want to give your steam-sauté a flair you can add additional sauces.  For example, I sometimes like to add coconut aminos for an asian flare. (Coconut aminos are a great substitute for soy sauce.)  Get creative and have fun.  This is a great way to cook almost any vegetable you may have at home!

Coconut Curry Butternut Squash Soup

This is a great, warming, butternut squash soup for cold weather with a coconut-curry spin.

Ingredients

• 1 large butternut squash
• 2 Tbs olive oil
• 1 large yellow onion chopped
• 1 large apple peeled and chopped
• 1 14 ounce can of coconut milk
• 2 cups vegetable broth (or saved steamed vegetable liquid!)
• 2 tsp curry powder
• 2 tsp ginger powder (or fresh grated)
• 1/2 tsp allspice
• salt and pepper
• cinnamon

1.  Bake the squash.  Preheat oven to 375 degrees. Slice the squash into 1/2 - 1 inch thick pieces.  (The thinner the slices, the less bake time.)  Wrap the slices up tightly in a giant piece of aluminum foil on a baking sheet.  Bake for 30-50 minutes depending on the size of the slices. You want to be able to easily remove the skin.  Peel squash and set aside.

2.  Saute Onions. In the bottom of a big soup pot, saute the onions over med-low heat until they golden.

3.  Add. Add the apple, squash, broth and spices.  Simmer until the apples are tender, about 10-15 minutes.

4.  Process. Transfer the solids to a food processor and blend until smooth, then transfer back to pot.  (Or use an immersion blender inside of the pot if you have one.)

5.  Finish. Add the can of coconut milk and simmer for an additional 10-15 minutes.  Season with salt and pepper.  Add cinnamon to taste if you so desire.  Lastly, you can serve with a dollop of greek yogurt (or non-dairy yogurt).  Enjoy!
 

Recipe modified from A Thanksgiving Feast, No Turkey's Allowed published in The New York Times November 1, 2011.

Raw, Vegan Macaroons

These taste so good despite being good for you! They have remarkably little sugar, but taste very sweet.  Enjoy as a desert, or treat them as an energy ball!

Ingredients

• 1+ cups of shredded coconut
• 1/4 cup of coconut oil or coconut butter or cacao butter*
• 1/8 cup of peanut/almond butter
• 5 T raw cacao powder
• 2 T maple syrup
• 1/2 tsp vanilla extract

 *All three work, but you may want to experiment with which you like best.  I like coconut butter the best, but it is expensive.  As is cacao butter, which is the most decadent.  As a result, I typically just use coconut oil.  You can also use some of all three.  Coconut oil is the most common, but doesn't hold together as well, which is why I add the nut butter.  If you use coconut butter, you can probably get away without the other nut butter, but I also happen to like the taste and added protein. Your choice! Make multiple different batches and experiment!

Directions:

Mix all ingredients together in a food processor until it starts to stick together.  Form into balls, or any fun shape you desire, and keep in the fridge.  Relish in yummy goodness!

Homemade Granola Bars

Granola bars can make great snacks and on-the-go mini meals.  Unfortunately, most packaged granola bars that you can buy at the grocery store are full of added sugars and other potentially unsavory additives.

This recipes has no refined sugars and is full of healthy powerhouses such as chia seeds, cacao, coconut and raw nuts.

Dry ingredients

2/3 cup gluten-free rolled oats
1/2 cup raw buckwheat groats
1/2 cup chopped almonds/walnuts/raw nut of choice (preferably pre-soaked)
1/2 cup shredded unsweetened coconut
4 tbsp chia seeds
3 tbsp cacao nibs
1/2 tsp cinnamon
1/2 tsp fine grain sea salt

Wet ingredients

3/4 cup apple sauce
1/2 cup natural peanut/almond/other nut butter
2 T brown rice syrup
1 T maple syrup
1 tsp pure vanilla extract

1. Preheat oven to 350F and grease an 8-inch square pan with coconut oil
2. Grind the raw buckwheat groats in high-speed blender/food processor until a fine flour forms
3. Whisk all dry ingredients together in a mixing bowl.
4. Mix all the wet ingredients in another bowl.
5. Add the wet mixture to the dry mixture and stir well until combined.
6. Spread batter evenly into prepared pan.
7. Bake at 350F for 25 minutes, or until the edges are golden brown and the bread is firm to touch.
8. Cool in the pan completely before removing and slicing into bars.

Recipe modified from ohsheglows.com