Raw Energy Balls Ingredients: 1 cup raw sprouted almonds or walnuts 1 cup Medjool dates, pitted ¼ cup raisins ¼ teaspoon ground cinnamon ¼ teaspoon ground cardamom ¼ cup raw almond butter ½ cup shredded organic coconut In a food processor fitted with the “s” blade, process the almonds until finely ground. Add the dates, raisins, and spices and grind to a fine meal. Add the almond butter and process again until thoroughly mixed. Form the mixture into balls and roll in shredded coconut. Store in a sealed container on the countertop for up to 3 days, or refrigerate for up to 3 weeks. Yield: 1 dozen balls The Whole Life Nutrition Cookbook pg. 367
Coconut Yogurt All you need are 2 ingredients and just a bit of patience! Ingredients 1 14oz can full fat coconut milk 2 vegan-friendly probiotic capsules* (they need to be capsules, not pills, which have to be crushed) Note: It’s important to select a coconut milk that’s creamy and smooth (not grainy or clumpy) to ensure that the yogurt is creamy and smooth. 1. Shake your coconut milk well. Then open and pour into a clean, dry glass jar or bowl. Sometimes the coconut milk is separated, so take a whisk to it and get it completely smooth. 2. Empty your probiotic capsules into the yogurt and (important:) use a wooden or plastic spoon to stir, not metal, as a metal spoon can react negatively with the probiotics. Stir until creamy and smooth, pushing the probiotic up against the side with your spoon to evenly disperse. 3. Cover the mixture with cheesecloth (or a very thin, clean dish towel - something that lets air in but keeps bugs out) and secure with a rubber band. 4. Let the yogurt activate for at least 24 hours and up to 48 hours in a warm place. The longer it rests, the tangier the yogurt will become. In warmer climates and summer it’s easy to make yogurt if your house is warm (75 degrees F / 23 C and above). But in cooler climates or seasons, place the yogurt in the oven with the light on (do not turn on the oven), where it should have the right amount of heat to activate. Store covered in the refrigerator for several days (mine kept for 7 days). You’ll know it’s gone bad when the smell is off-putting or there is mold. This Recipe was presented by The Minimalist Baker website. For more details and a how-to video, go to:The Minimalist Baker
Ingredients: * 2 cups raw cashews (soaked overnight in filtered water) * 2 Tbsp plain, unsweetened non-dairy yogurt * 1/2 sea salt (plus more to taste) * filtered water, as needed to blend Instructions: 1. Prepare a clean and dry glass or other nonreactive container. It may not be strictly required, but it’s best to sterilize all of your equipment with boiling water before getting started. 2. Drain the liquid off the soaked cashews. Add them to a blender or food processor and blend until completely smooth. If you aren’t using a high-powered blender, it will take several minutes for the cashews to break down and release oils in order to become a smooth mixture. Stop to scrape down the sides as needed; you can also add filtered water a tablespoon at a time if you’re having trouble blending. 3. Note: if your blender has warmed the mixture very much, it’s best to take a break now and wait for it to cool down. (We don’t want to kill the yogurt cultures with heat). Then, add the yogurt and salt and pulse to combine. 4. Transfer to the clean container and cover. Let sit out at room temperature for 24 hours. Use a clean utensil to taste the mixture, and add more sea salt to taste; let it culture for another 12-24 hours if you want a stronger tang. 5. Store in the refridgerator for up to 1 week. (Note: length of storage time may depend on the culturing conditions and brand of yogurt used). 6. (Optional Step) This recipe makes cultured cashew cream cheese with a texture more like “whipped” dairy cream cheese. For a firmer texture like block cream cheese, press out the liquid using cheesecloth. Source: Yup..It’s vegan! https://yupitsvegan.com/basic-cultured-cashew-cream-cheese/
Ingredients: 2 Tbsp. olive oil 2 medium yellow onions, chopped ¼ lb. (1 Large clump) maitake mushrooms, chopped ¼ lb. shitake mushrooms, destemmed and chopped ¼ lb. oyster mushrooms, chopped 3 medium carrots, chopped 6 cloves garlic, minced 1 whole butternut squash, peeled and chopped into 1-inch cubes 1 large turnip, chopped 1 ½ cups cabbage, chopped 1 tsp. salt 1/8 tsp. cayenne pepper ½ tsp. allspice 2 quarts vegetable stock or chicken bone broth 14.5 oz. can of diced tomatoes, juice included 6 sprigs thyme 6 pieces astragalus root, sliced lengthwise for easy retrieval, or ½ cup in a simmering bag 2 cups of kale, chopped Instructions: In a large pot over medium heat, heat the oil and then add in the onion, mushrooms, and carrots. Sauté, stirring occasionally, for 5 minutes or until the veggies begin to soften. Add in the garlic and sauté for another minute or two. Add in the butternut squash, turnip and cabbage, as well as the salt and spices. Stir to mix it all up. Pour in the broth, tomatoes (juices and all), astragalus root and the thyme. Stir and bring to a boil. Reduce heat to medium and simmer for 10-20 minutes. Add in the kale, stir, and simmer for an additional 10 minutes. Once the kale is fully wilted, the soup is ready. Discard the thyme sprigs and astragalus root before serving and add a bit more salt and pepper if needed. Let cool slightly and then enjoy!
1/2 tsp Salt Pepper to taste 1 tsp Dijon 2 Tbsp White Wine Vinegar 6 Tbsp Olive Oil 2 gloves Garlic, crushed Any herbs you like Combine and Serve.
Ingredients 1 cup Steel-Cut Oats (certified gluten-free if necessary) 4 cups unsweetened Almond Milk (certified gluten-free if necessary) 2 medium Apples, chopped 1 teaspoon Coconut Oil 1 teaspoon Cinnamon 1/4 teaspoon Nutmeg 2 tablespoon Maple Syrup Splash of Lemon Juice (Optional Toppings) Peanut Butter Freshly chopped apples Directions Add all ingredients to your slow cooker. Stir. Cook on low for 8 hours or high for 4 hours. Give it a good stir. Top with your favorite toppings. I like peanut butter and fresh chopped apples. Store leftovers in fridge for up to 1 week. To reheat add a splash of almond milk and heat up in microwave. Serves: 5 | Serving Size: 1 cup
May 4 2016
Ingredients: 2 garlic cloves- pressed, 1/4 tsp. salt, 1/4 cup rice vinegar, 1/4 cup lime juice - fresh, 1 tsp. Dijon mustard (optional), salt and pepper to taste, 1 cup extra-virgin olive oil METHOD: In a small bowl, mash together the garlic and salt until they are blended into a past. Transfer garlic mixture to a glass jar with a tight-fitting lid. Add vinegar, lime juice, mustard, salt and pepper. Shake thoroughly to blend all ingredients. Add olive oil. Shake again until all of the ingredients are blended and smooth. Use immediately. Refrigerate leftovers.
May 4 2016
Ingredients: 3 cups quinoa - cooked, 1/4-1/2 cup Lime Vinaigrette (drthyr.com/recipes), 1/4 cup pine nuts - toasted, 1 organic yellow bell pepper - diced, 6 apricots - dried and diced, 3 Tbs. organic raisins (the golden yellow variety are very pretty in this salad), 2 Tbs. currants - dried, 1 tsp salt, 2Tbs cilantro or chives fresh and chopped, lettuce leaves - rinse and dry and leave whole, sprigs of flat-leaf parsley lime wedges METHOD: In a large mixing bowl, toss together the quinoa and lime vinaigrette dressing. In a separate bowl combine the pine nuts, apricots, raisins, currants, salt and cilantro or chives. Mix completely and add to the quinoa. Ladle each serving onto a prepared lettuce leaf. Garnish with sprig of parsley and a wedge of lime.
Apr 21 2016
Baked Cauliflower Heat the oven to 425 degrees. Chop cauliflower into bite size pieces. Put into a baking dish and sprinkle with olive oil. Cook for 30-40 minutes. Toss the cauliflower so it cooks evenly. Cook until it browns and softens. You’ll be amazed by how much it shrinks. Then serve. Very yummy.
Apr 21 2016
Black Beans and Polenta 3 tbsp oil 1 medium onion chopped 4 cloves garlic minced 1/8 tsp cayenne pepper 1/8 tsp pepper 1 tsp cumin 3/4 tsp coriander 1 tsp basil 1/4 tsp oregano 1 can black beans 14 oz can diced tomatoes Polenta Heat all, but tomatoes and beans until soft. Add tomatoes and beans and heat until bubbly. Serve over polenta. Easy-peasy, lemon squeazy!
Apr 21 2016
Chicken De Provence w/ Mushrooms & Caramelized Onions (Egg and Corn Free) 1 1/2 lb (1 large or 2 medium heads), or 6-7 cups, cut up 4 cups water 4 Tbsp olive oil, divided, Tbsp + 2 Tbsp 2 Medium onion divided, 1 1/2 cups sliced + 1 1/2 cups thinly sliced 3 Cloves garlic 1/2 tsp Herbs de Provence 4-6 Boneless, skinless chicken breasts 1 lb crimini mushrooms, sliced 1 tsp sea salt 6 sprigs of rosemary, if desired In a 4-qt pot, cook the cauliflower in the water 10 minutes covered, until very soft. Remove from heat. In a large skillet, cook the 1 1/2 cups sliced onion 2 Tbsp of oil on medium heat, covered for 5 minutes. Add the garlic and cook another 2-3 minutes until onion is limp. Into a blender, pour 3/4 cup of hot water from the cauliflower pot, along with 1/2 of the cauliflower and 1/2 of the onion-garlic mixture from skillet. Blend until smooth. Adding remaining cauliflower and the onion-garlic mixture, and blend again. Set skillet aside. Add salt and Herb de Provence, blend 20 seconds. Butterfly or pound chicken breasts to 3/4 - 1” thickness. Lightly salt and pepper each breast and the remaining onion, in the same skillet with the drippings from the onion and garlic, add remaining 2 Tbsp of oil. Saute chicken with the additional 1 1/2 cups onion and mushrooms on medium-high heat to brown chicken and caramelize the onions. Cook chicken 4 minutes on each side. Turn heat to low, cover and cook another 4-6 minutes until chicken is done. Place a piece of chicken on each plate and pour sauce generously over each. Garnish with caramelized onions and mushrooms and topped with a sprig of rosemary.
Apr 21 2016
Curried Carrot Dip 1 pound carrots, scrubbed and cut into ½-inch chunks ¼ cup roasted sunflower seeds (salted are ok, just add less salt) 2 teaspoons grape seed or other vegetable oil ½ teaspoon minced garlic 1 teaspoon curry powder ½ teaspoon ground cumin ¼ teaspoon salt 1 tablespoon fresh lemon juice Bring a small pot of water to a boil. Boil the carrots for 7-10 minutes, until soft. Drain and let cool just until they are no longer steaming. Place the sunflower seeds in a blender or food processor and process into crumbs. Add remaining ingredients and blend until smooth, scraping down the sides of the processor as you go. Taste for salt and adjust the spices and lemon. Transfer to a covered container and refrigerate until ready to use (at least 30 minutes). From Veganomicon by Isa Chandra Moskowitz & Terry Hope Romero
Apr 21 2016
Geoffreys Marinated Grilled Chicken 1-1.5 pound package boneless, skinless organic chicken breasts (2-3 breasts) 3 cloves garlic 1 lemon, juiced 1-2 teaspoons dried oregano ½ teaspoon salt ½ teaspoon pepper 4-5 tablespoons olive oil Rinse and pat dry chicken breasts. Place in a gallon zip lock freezer bag. Pound the breasts with a smooth meat mallet to an even thickness (be careful not to put a hole in your bag). Mix marinade ingredients in a small bowl: Mince or press garlic in a garlic press, juice lemon, add other spices/herbs and olive oil. Stir to mix. Pour marinade into the bag with the chicken and let sit for 20-30 minutes. Seal the bag and mush it all around to make sure that the chicken is covered on all sides with marinade. Grill on barbeque or in a stove top grill pan over medium-high heat for 5-7 minutes each side depending on thickness. Test to make sure it is done. Let sit for 5 minutes. Slice and serve. (This goes well on a salad if you want to add some protein.) Alternate marinade: Substitute balsamic vinegar for lemon juice Vary herbs with others like tarragon, poultry mix, etc.
Apr 21 2016
Hummus From Feeding the Whole Family by Cynthia Lair 2 cups cooked chickpeas 5 tablespoons tahini ½ teaspoon sea salt 1/3 cup freshly squeezed lemon juice 2-3 cloves garlic 3 tablespoons extra-virgin olive oil ¼ cup cooking liquid from beans or water to desired consistency Optional Garnishes Chopped parsley Paprika Place cooked chickpeas in food processor or blender with tahini, salt, lemon juice, garlic and olive oil. Blend until smooth. Add cooking liquid from beans or a little water to get desired consistency. Garnish with chopped parsley or paprika if desired. Stores well refrigerated for at least a week. Prep time: 10 minutes Makes 2 ¾ -3 cups
Apr 21 2016
Italian Lentil Stew From the American Institute for Cancer Research, www.aicr.org 30 minutes prep time. Serves 4 1 ½ Tbsp extra-virgin olive oil 8 small red-skinned potatoes, halved crosswise 1 ½ cup finely chopped onion 2 large garlic cloves, finely chopped ¾ cup small brown Italian lentils 1 can (15 oz) diced tomatoes, including liquid 1 bay leaf 1 teaspoon dried oregano Salt and freshly ground black pepper ½ c basil leaves, loosely packed Heat the oil in a medium Dutch oven over medium-high heat. Add the potatoes, cut-side down, and cook until they are browned, 8-10 minutes. Using tongs, remove the potatoes to a plate and set aside. (if they stick, work the tongs under the potatoes to release them.) Add the onions to the pot, sauté for 5 minutes, and mix in the garlic. Cook until the onions are browned, about 8 minutes, stirring often. Add the lentils, tomatoes with liquid, bay leaf and oregano. Add 3 cups of cold water. Bring the stew to a boil, reduce the heat, and simmer uncovered for 30 minutes. Add the potatoes, and simmer until the potatoes and lentils are soft, about 30 minutes, adding ½ cup of water if needed. Remove the bay leaf and season the stew to taste with salt and pepper. For best flavor, make this stew a day ahead. Reheat it in a heavy pot, covered, over medium heat. Stir occasionally until heated through. If the stew is too thick, add some water before heating it. To serve, divide the stew among four bowls and sprinkle with fresh basil. Per serving: 460 calories, 16 g protein, 89 g carbohydrates, 18 g fiber, 6 g total fat (1 g sat, 4 g mono, 1 g poly)