Green Tea Soba Noodle Soup

The health benefits of green tea have been proven to reduce the risks of heart disease and certain types of cancer.  Green tea contains catechins, an antioxidant that helps remove free-radicals from the body that can damage DNA and potentially increase your risk of getting cancer.  Other foods that contain catechins are grapes, berries, red wine and chocolate.  Green tea is also minimally processed--it is withered and steamed and therefore the catechins are more concentrated.  Now, I do not have a medical background and I'm not a registered dietitian, but I can tell that just by looking at this soup and even better eating it--that the health benefits are pretty amazing!   

When looking for green tea noodles, read the back of the package carefully.  Some products may contain green food coloring to obtain a bright green color.  Food coloring does not belong in any food product so stay clear of it.  Also, some noodles contain white wheat flour instead of buckwheat flour, which will result in a brighter green color.  For this soup I used the buckwheat version, but I have both in my pantry.

Broth Soup Base:
(Serves 2)

6 cups filtered water
1 3" piece of dried kombu (kelp seaweed found in Asian markets)
2 star anise pods
1" piece of peeled fresh ginger
1/4 cup dried porcini mushrooms
3 tbsp low-sodium tamari sauce
1-2 tsp miso paste
 
Method:

• Place water, kombu, star anise, ginger and porcini mushrooms in a large sauce pan, bring up to a boil and immediately remove pan from heat.  Cover the pan and let the ingredients steep for 30 minutes, or more to extract the flavors.
• Strain the broth and return the liquid to the pan and add tamari sauce and miso paste.  Bring broth to a slight simmer, making sure that the miso paste has dissolved and then add ingredients of choice.

I used only organic ingredients in the soup--green onions, carrots, enoki mushrooms, baby bok choy, freshly made soybean cake (tofu found in Asian markets), ChaSoba green tea noodles and fresh mint.  But you can add whatever ingredients you like such as edamame, shiitake mushrooms, broccoli, or spinach.

 

I also add the vegetables to the hot soup just before serving and only cook them for a minute or so because I like them to be vibrant and crisp tender.  Also, I cook the noodles separately and then rinse them in hot water to remove any starch and then add them to the soup, just before serving.

 

Finally, I garnished the soup with fresh mint, but Thai basil would also be good.    
 

Roasted Red Bell Pepper Hummus Sandwich

This is definitely my favorite sandwich (and my sister's too).  Every time I go back for a visit she always asks me to make my hummus and avocado sandwich.  How can something so easy be so delicious and healthy!  You can use a store bought hummus, but you might want to try making a batch of your own if you have a food processor or a high-speed blender.  Also the bread is key as well.  I used a dense whole wheat/grain bread and I sliced it thin.  When the bread is lightly toasted it provides just enough crunch against the creamy hummus and avocado.

Roasted Red Bell Pepper Hummus:

2 cups cooked chickpeas, drained (reserve liquid), patted dry with a paper towel

1 red bell pepper, roasted, skin removed

1 garlic clove, minced

2 tsp paprika

1 tsp garlic powder

1 tsp cumin powder

1/2 tsp cayenne pepper (more or less to taste)

2-3 tbsp tahini sauce/paste

Juice of 1 lemon (about 2 tbsp, or more or less to taste)

Salt and pepper to taste

2 tbsp bean cooking liquid if needed to thin hummus

Method:

• Soak 3/4 cup chickpeas overnight, drain and cook in fresh filtered water until tender.  Let cool in liquid and chill until ready to use.
• Preheat broiler to 500 degrees and roast bell pepper until charred, turning frequently for about 10 minutes.  Remove from oven and let cool.  Remove skin and seeks and pat dry with a paper towel.  
• Add chickpeas, bell pepper, garlic clove, spices, tahini and lemon to a food processor or high-speed blender and blend until smooth.  If too thick add additional bean cooking liquid 1 tbsp at a time until desired consistency.
• Season with salt and pepper and additional lemon juice if needed.
• You can also add 1 tbsp extra virgin olive oil for additional flavor but I decided not to add it.

Other ingredients that I like to use on the sandwich are:  sliced cucumber, avocado, tomato, roasted bell pepper, sprouts, and baby spinach.  

Spicy Chickpea & Sweet Potato (Aloo)

You can tell that it's the end of the month and the end of my grocery budget.  Not that this dish couldn't be served and enjoyed anytime during the month, but it's a great dish to serve when you're cooking from your pantry.  I had all the ingredients (dried chickpeas, tomato puree, Indian spices, quinoa) in my pantry and so I only needed to purchase one large sweet potato, which cost me a whopping $1.70.  Normally I wouldn't be close to overspending for the month, but I traveled back east to visit my family and I always end up spending more trying to stock their pantry with healthy ingredients.  But just because this is a budget meal doesn't mean that it lacks flavor and certainly not nutrition.  One serving of this dish is packed with Vitamin C, Beta-Carotene, Lycopene, Potassium, Fiber and Protein!  I should be eating this more often--everyone should!  Good for the budget and good for your health!

I served the aloo over yellow quinoa, but brown basmati rice, or whole wheat couscous would also be good to soak up the flavorful sauce.  For the tomatoes, I used Pomi crushed tomatoes, but they are really expensive, but since they were already in my pantry I didn't need to spend the money.  If it were summer and the tomatoes were bright red and juicy I would just blanch them to remove the skins and grate them for the sauce.   Also, this is another oil-free dish--there's so much flavor that you don't any processed oils.

Ingredients:

1 tsp grated ginger
2 garlic cloves minced
1 tsp whole cumin seeds
1 tsp ground cumin
1 1/2 tsp ground coriander
3/4 tsp cayenne pepper (more or less depending on taste)
1/2 tsp turmeric powder
1 tbsp dried fenugreek leaves
1-2 small whole green Thai chilies, halved or quartered
2 cups tomato puree
2 1/2 cups filtered water, (more or less depending on consistency)
1 large sweet potato or yam, diced into 1/2-1" pieces (about 3 cups)
2 cups cooked and drained chickpeas or garbanzo beans
Kosher salt and black pepper to taste
1/4 cup minced cilantro leaves

Method:

• Soak 3/4 cup of chickpeas overnight and then cook until tender.  Drain and set aside. 
• In a large sauce pan, over medium-low heat, add whole cumin seeds and cook for about 1 minute until fragrant.  Add 1/4 cup water, grated ginger and garlic and cook for a couple of minutes until soft.
• Stir in other spices and chilies and then add tomato puree and 2 cups of water.  Bring to a boil and then reduce to a simmer.
• Next add the diced sweet potatoes and season to taste with salt and pepper.  Cook on medium-low heat until sweet potatoes are just tender, adding more water if necessary.
• Finally add cooked chickpeas and heat through and season with salt and pepper if necessary. 
• Garnish with minced cilantro and serve over grain of choice.

Spicy Black Bean Tacos with Chipotle Crema

These mini tacos are just too good!  My husband and I had like nine each for dinner on Friday night and then finished off the rest for lunch on Sunday.  I made the corn tortillas from scratch and you can really taste the freshness of the corn--so much better than the store bought version! 

For the spicy black beans and brown basmati rice, I cooked both the rice and the beans with an adobo spice blend.  I make all my own spice blends and I made this quite some time ago.  I don't remember the exact recipe ratio but it contained:  paprika, ancho chili powder, garlic powder, onion powder, coriander powder, cayenne pepper, dried oregano and salt and pepper.  If you don't want to go through the trouble of making your own spice blend then you can just use 1-2 tbsp chili powder or a taco seasoning blend.  Also Mexican markets carry an already pre-made adobo spice blend, but I find it to be a little bland.

I then made my own roasted tomato salsa, guacamole and a red and green cabbage salad with cilantro and lime juice.  I topped off the tacos with a cashew chipotle crema made with blended cashews, sun-dried tomato paste, paprika, garlic powder, chipotle powder, lime juice and salt and pepper.

I could eat these everyday--so healthy and delicious! 

Homemade Corn Tortillas & Roasted Tomato Salsa

I'm going to make this short and sweet because tonight is Mexican night and I absolutely can't wait to eat my mini tacos.  I made homemade corn tortillas (really simple and delish), as well as roasted tomato salsa.  I'll be serving my tacos topped with spicy Mexican rice, black beans, cabbage salad, guacamole, homemade salsa and chipotle crema!  I'll post photos and recipes tomorrow, along with my famous Pomegranate Margarita recipe.  Well at least it's famous in my household.  For the past two weeks I was away visiting my family in Maryland and my sister who doesn't drink alcohol at all was practically asking for margaritas every night...sorry Dana the truth is out!  And I think one is calling my name right now!

Roasted Tomato Salsa 

6-8 Roma tomatoes, roasted (see link)
3-4 Roma tomatoes, blanched, skins removed and grated
1 Jalapeno, roasted, skin and seeds removed
1 tsp garlic powder
1 tsp cumin powder
1 Jalapeno, seeds removed and finely minced (about 2 tbsp)
3 tbsp finely minced onion
1-2 tbsp minced cilantro
Juice of 1-2 limes (depending on size)
Kosher salt and black pepper to taste

Method

• Preheat oven to 450 degrees, slice tomatoes, toss in a little olive oil and salt and pepper and roast for 1 hour until caramelized.  Remove from oven, let cool and remove skins.
• During this time add the jalapeno and roast for 10 minutes.  Remove from oven and remove skin and seeds.
• Place roasted tomatoes and jalapeno in a food processor and blend until smooth.  Place in a bowl.
• Blanch remaining tomatoes for 1 minute, remove skins and grate on a box grater and add to roasted tomatoes.
• Add remaining ingredients, season with salt and pepper to taste and chill until ready to use. 

I don't know why I stopped making my own corn tortillas from scratch.  The texture and flavor is so much better than what you purchase at the store.  Yes, it takes about one hour from start to finish, depending on how many you make but it is so worth it.  This recipe made 24 small 5-6" tortillas.

I used 2 cups of masa and 1-1/3 cups of water.  You don't need a tortilla press--just a rolling pin and two sheets of plastic wrap coated with masa flour.  I also prefer smaller tortillas and so I used a small ice cream scoop to portion the masa.  The most important tip is to keep the masa covered with plastic while rolling out the tortillas.  Also, as you remove the cooked tortillas from the grill pan, wrap them in a kitchen towel to keep warm until all tortillas are done.

Also, no oil is needed in the pan.  Just make sure that you use a cast iron skillet or griddle because you need to cook them on medium-high heat and the more charred the better!  Cook them for about 1 minute per side and then wrap in a kitchen towel to keep warm.  Enjoy!

Apple-Butternut Squash Soup with Ancho Pepitas

Butternut squash or any winter squash soup can taste really bland unless you combine it with certain ingredients that bring out its natural sweetness.  Some squash soups that I've ordered out in restaurants or from store bought containers almost taste like baby food--pure squash puree with no added flavors whatsoever.  This is great if your are introducing your baby to squash for the first time and you want to whip up a bland blended puree, but not so much for the paying customer.  Ingredients that I like to use with butternut are apples, oranges, ancho chilies, maple syrup and toasted nuts or seeds.  Also the consistency of the puree has to be velvety smooth--not to thin or not to thick.

When I worked for the restaurant we always had butternut squash soup on our banquet menu in winter and it was really good.  We would make 10 gallon batches of it for parties and it would be gone by the end of the evening.  Here's a photo of the soup ready for food runners to take out to guests.  You can't tell from the photo but there is at least 30 bowls in the window for pickup.  

I have been really trying to cut back on all processed oils in my diet since the new year.  The only oil I use is first-cold pressed extra virgin olive oil and I use it sparingly.  In this recipe I used 3 tsp and that was for roasting the butternut and apples--so this recipe is basically oil free and you can't even tell that the oil is missing!

Disclaimer:  I never measure for my recipes unless it's a difficult recipe or a new technique that I've never used before, or if I'm baking.  Everything that I make is by sight, smell and most importantly taste.  Therefore, if the soup is too thick then add additional vegetable stock--if it's too thin then reduce it down further.  If you want more kick to the recipe then add additional ancho chili powder.

Ingredients:

3 1/2-4 lbs butternut squash, washed, sliced in half, roasted
2 organic apples such as pink lady, fuji, or gala, sliced into 1/4" slices, roasted, about 2 cups (leave skin on)
3 tsp extra virgin olive oil
2 garlic cloves, sliced
1 medium onion, sliced
1 tsp fresh thyme
1 cup Martinelli's Sparkling Apple Cider
8 cups low-sodium vegetable stock
1-2 tsp ancho chili powder (more or less depending on taste)
2 tbsp pure maple syrup
1/2 orange, squeezed
Kosher salt and black pepper to taste
Toasted ancho chili pepper pepitas for garnish

Method:

• Preheat oven to 450 degrees.  Slice butternut squash in half and rub with 2 tsp olive oil, salt and pepper.  Roast in the oven for about 30-35 minutes until tender and lightly golden brown.  Remove from oven and let cool.  Scoop out seeds, peel and dice into large chunks.  Set aside.
• Turn oven down to 350 degrees and toss apple slices in 1 tsp olive oil.  Roast in the oven for about 15 minutes until tender and lightly golden brown.  Remove from oven and set aside.
• In a large dutch oven or stock pot, add onion, garlic, thyme and apple cider.  Bring mixture to a simmer and cook until apple cider is reduced and onions are soft.
• Add squash, apples, vegetable stock, maple syrup, ancho chili powder to taste and bring to a boil.  Reduce to a simmer and cook for about 30 minutes for flavors to combine, adding salt and pepper to taste during cooking process.
• Puree mixture in several batches in a blender on high until smooth.  Return to pan and add freshly squeezed orange juice and adjust seasoning if necessary.
• Garnish with toasted pepitas.  
• For the pepitas I used a 1/3 cup of raw pepitas, 3/4 tsp ancho chili powder, 1/4 tsp finely grated sea salt and 1/4 tsp olive oil.  Toast the pepitas first, then add to a bowl and then toss with olive oil and spices. 

Green Lentil Curry with Cilantro-Lime Basmiti Rice

For my New Year's resolution I gave up eating anything out of a can to avoid BPA residue in my food and in my body.  So I decided to give making coconut milk a try and I've got to tell you, I don't think that it's worth the effort.  I purchased a regular coconut (perhaps I should of purchased a young Thai coconut instead) because it was really difficult to open and to remove the flesh.  I really liked the coconut water and used it my smoothies, but the milk made from the flesh, not so much.  However, I do believe that it is 100% healthier for you if you make it from scratch, and so I decided to give it another go, but this time I purchased unsweetened, naturally dried organic coconut flakes and soaked, blended and strained the milk.  It was simple and it had the consistency of lite coconut milk you purchase in a can, but tasted so much better!

Ingredients:

1 cup brown basmati rice, rinsed
1 cup French green lentils, rinsed
3-4 organic Roma tomatoes, blanched, skins removed, grated
1 cup low-sodium vegetable stock
1 1/2 cups lite coconut milk (see recipe below)
1 tsp grated fresh ginger
1 clove minced garlic
1-2 tbsp Madras curry powder (depending on taste)
1-2 tbsp agave syrup
2-3 tbsp lite tamari sauce or Bragg Liquid Aminos
2-3 cups organic baby spinach
Juice of 1 lime, divided
2 tbsp minced cilantro
1 tbsp coconut flakes

Method:

• Cook rice according to package directions.  Remove from heat and let sit 10 minutes.  Add the juice of 1/2 lime and 1 tbsp minced cilantro.  Fluff with a fork, keep warm and set aside.
• Cook lentils in plenty of water for 15 minutes until tender.  Drain and set aside.
• In a large sauce pan, add tomato puree, garlic and ginger and cook for a couple of minutes.  
• Stir in curry powder, tamari, agave and vegetable stock.  Bring to a boil, reduce to a simmer and cook for 15 minutes for flavors to combine.
• Add coconut milk, lentils and spinach and heat through until spinach is wilted.  Season with salt and pepper if necessary and add the remaining lime juice.
• Spoon lentil curry mixture over rice and garnish with minced cilantro and dried coconut flakes.

Coconut Milk

1 cup organic naturally dried unsweetened coconut flakes
2 cups hot filtered water

Method:

• Place coconut flakes in a bowl and cover with hot water.  Let sit for 30 minutes for coconut to soften.
• Add coconut mixture to a blender and blend on high until creamy.
• Strain milk through a fine mesh strainer to remove solids.
• Makes 1 1/2 cups lite coconut milk.

If you don't want to use dried coconut then you can make it the hard way using a whole coconut.  It's the same process of soaking the flesh of the coconut, but you have to grind it in a food processor first, then soak and strain it.

My Favorite Everyday Salad

I love holiday weekends, but it seems that all I do is eat in excess and some of the food is not always healthy.  So it's nice to get back to my regular routine of juicing in the morning and eating a big healthy salad for lunch.  I pretty much eat this salad, or a combination thereof everyday.  For awhile I was stuck on eating tabouleh with hummus, but then I started adding fried pita chips to the mix and decided that eating a salad with a rainbow of colors is a much better choice.

My salad always consists of spinach, carrots, red cabbage, beets, zucchini, broccoli and quinoa.  I sometimes add baked tofu, regular tofu, edamame, kidney beans, garbanzo beans, or nuts and seeds for additional protein.  For the dressing, I usually whip up a quick ginger-soy, lemon-tahini or balsamic vinaigrette.  I prep all of my ingredients on Sunday and place them in sealed containers in the fridge.  Makes it so easy to pack your lunch and go knowing that you're going to eat something healthy and delicious during the day.  I just love it!

 

Oil Free Ginger-Soy Dressing:

1/4 cup tahini sauce (I like Trader Joe's brand)

2 tbsp Bragg Liquid Aminos, or Tamari, Nama Shoyu

1/2 tsp grated ginger root

2 tsp black sesame seeds

Several dashes of red hot pepper sauce

Black pepper to taste

1/4 cup filtered water (more or less for desired consistency)

Method:

• Whisk all ingredients together in a bowl and chill until ready to use.

 

Sprouted Lentil Tostada with Lime Cream Fraiche

The other day when I sprouted lentils I had enough to make another dish and so I made a raw tostada with homemade tortilla chips.  Just for a taste comparison, I made two versions...one with raw tortilla chips and the other with corn tortillas, cut to size and baked in the oven until crisp.  I then put my husband through a taste test.  Surprisingly, he liked them both equally in terms of flavor and texture, and so did I.  They were very different, but were equally delicious.  Again, I do not have a dehydrator and so I baked my raw tortillas in the oven at the lowest temperature, about 150 degrees until crispy.  The first sheet tray of tortillas I cooked too long and they just crumbled apart, but the second tray turned out perfect and I was able to break them into different sizes so that I could stack the tostada with yummy, fresh ingredients!

Corn Tortilla Chips:

2 cups yellow frozen corn, thawed and drained
1 cup raw almonds, soaked
3/4 cup hemp seeds
3/4 cup golden ground flax seed
1/2 cup raw pinenuts
1 tsp cumin powder
1/2 tsp turmeric powder
1/4 tsp dried oregano
1/4 tsp paprika
1 tsp sea salt
1/4 tsp black pepper
2-2 1/4 cups filtered water--you want the batter to be thick, but still easy to spread.
Note:  I'm not certain how long the tortilla chips will take in a dehydrator, but probably 12-15 hours, maybe longer.

Method:

• Pre-heat oven to lowest temperature.
• Soak almonds in filtered water for about four hours, drain.
• Place almonds in a food processor and process until fine.
• Add corn kernels and process again, scraping down the sides.
• Add all other ingredients and blend until smooth.
• Line two sheet trays with silpats and divide batter between trays and smooth with an off-set spatula.  Cover the entire surface completely.  You want the batter to be about an 1/8" thick.
• Bake in the oven for about 3-3 1/2 hours, turning tray frequently and making sure that it does not cook too quickly.
• Once firm with no raw batter visible and pliable, remove tray from oven and carefully flip onto another tray and carefully remove silpat.
• Return to the oven and bake again on the other side until crisp, but still pliable, checking frequently and being careful not to burn.
• Remove from oven and let cool before breaking into desired pieces.

Other Ingredients:

1 cup sprouted French green lentils
1 cup fresh corn kernels
1 cup shredded jacima
1 cup shredded green cabbage
2 tbsp minced cilantro leaves
Juice of 1-2 limes
Sea salt and fresh black pepper to taste
Pico de Gallo Salsa (Roma tomatoes, jalapeno, onion, cilantro, lime juice, s&p)
Guacamole (Avocado, lime juice, cilantro, garlic powder, onion powder, s&p)
Cashew Creme Fraiche (Cashew cream, lime juice, minced cilantro, s&p)
Cilantro leaves for garnish

Method:

• In a medium bowl mix together sprouted lentils, corn, jacima, green cabbage, minced cilantro, lime juice and salt and pepper to taste.  Set aside.
• To plate, place a couple of tortilla chips on a plate and top with sprouted lentil mixture, top with a couple more chips and add more lentils.  Garnish with guacamole, cashew cream, pico de gallo and cilantro leaves.

Pad Thai Salad with Spicy Tahini Dressing

As you know for the past two weeks I have been trying to incorporate more raw and gluten-free foods into my diet, and everything that I have made so far has been really flavorful and has great texture.  Also, I have cut down on using salt and processed oils--actually, I've cut out a lot of the processed stuff.  I never realized but when you cook food you lose a lot of the natural flavors and you have to make up for it by adding a bunch of additives.  Anyway, I still enjoy cooking food and will continue to do so, but adding more raw and unprocessed foods to my diet has been a real eye opener.  And I feel a lot healthier too!

Spicy Tahini Dressing:

1/4 cup sun-dried tomatoes, soaked for 20 minutes, drained
1/4 cup Medjool dates, pitted and soaked for 20 minutes, drained
2 tbsp tahini paste
2 tbsp Nama Shoyu or (Tamari sauce, gluten-free)
1 tsp grated fresh ginger root
1/2 tsp minced garlic
1/2 tsp crushed red pepper flakes
1 tsp sesame oil (optional, omit if you want oil-free)
Juice of two limes
1-1 1/4 cup filtered water (to desired consistency)
Sea salt and black pepper to taste

Method:

• Add all ingredients (except salt and pepper) to a food processor or blender and blend until smooth.
• Season with salt and pepper to taste.

Salad Ingredients:

2 medium green zucchini
2 medium yellow zucchini
1/2 lb daikon radish, peeled
1/2 lb jicama, peeled
1 large carrot, peeled
1 red bell pepper, cored and seeds removed, thinly sliced
1/2 cup snow peas, stems removed, thinly sliced
1 cup mung bean sprouts
2 scallions, sliced on a bias
1/4 cup chopped fresh basil leaves
1/4 cup cilantro leaves
1/4 cup chopped raw cashews

Method:

• Using a mandolin or by hand, slice zucchini, radish, jicama, and carrot into thin strips and set aside in separate bowls
• Prep all other vegetables and set aside.
• You can either stack all the ingredients on a plate and serve with the dressing on the side, or you can toss it all together with the dressing and serve immediately.
• Garnish with scallions, basil, cilantro and cashews.

Chilled Cream of Corn Soup with Chive Emulsion

Simple, fresh and delicious...this soup is all about summer!  I used a combination of organic white and yellow corn kernels, but this soup would have a deeper color if you used all yellow kernels.  I served this with an Heirloom Tomato & Arugula Salad with Lemon Vinaigrette--I'll post the recipe for that dish tomorrow.  You can't get any healthier or delicious than this--using produce that is in season at the height of freshness and flavor! 

Cashew Cream:

1/2 cup raw cashews, soaked for at least four hours or overnight in filtered water
1 cup filtered water for blending

Method:

• Drain water and place cashews in a blender and cover with 1 cup of filtered water.
• Blend on high speed for about 3-4 minutes until creamy.
• Refrigerate until ready to use.

Cream of Corn Soup:

4-5 ears organic white and yellow corn on the cob, shucked and kernels removed from the cob (yield about 5 cups kernels)
1 cup cashew cream
1 cup filtered water
1/4 tsp freshly ground black or white pepper
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp cumin powder
1/8 tsp cayenne pepper
1 1/2 tsp sea salt
Chopped chives for garnish

Method:

• In a food processor, blend corn kernels until you have a puree.  Remove 1/4 cup of puree and set aside.  Scrape out remaining puree into a blender.
• Add cashew cream, water and spices and blend until smooth, adjusting salt and seasonings if necessary.
• Strain soup through a strainer into a bowl and chill for at least two hours before using.  Taste soup before serving and adjust seasoning.  Chilling food masks flavors so it's important to taste again.

Chive Emulsion:

1 bunch organic chives
1/4 cup filtered water (or enough to get the blender going)
Juice of 1 lemon
1/4 tsp minced garlic
1/2 cup first cold pressed extra virgin olive oil
Sea salt and fresh ground pepper to taste
Note:  Chives and corn are such a great combination, but this optional.  If you don't want to make the emulsion then just garnish the soup with chopped chives and chive sprigs.

Method:

• Chop chives into small pieces and place in a blender.
• Add lemon juice and enough water to get the blender moving and blend until smooth.
• Add minced garlic and with the blender running, slowly drizzle in olive oil until emulsified.  Season with salt and pepper.
• Store in a squeeze bottle in the refrigerator.

Dried Fruit & Nut Energy Bars

A friend and I go on a two hour hike every week and I'm always rushing out of the house at 8:30 AM to meet her.  I'm really not interested in whipping up a green drink before I leave, but I feel that I should eat something small before or during our hike.  I started purchasing some vegan energy bars but some are really high in fat and sugar and so I thought that I would make my own.  Now, I haven't calculated the sugar, carb or fat grams for these mini bars (wouldn't know where to begin), but they can't be all that bad.  Most importantly they are homemade, delicious and provide me with enough of carbs and protein to fuel our morning hike.  Kids will love them too--it's a great replacement for cookies!  So Val, if you read this before we meet tomorrow morning--don't eat anything for breakfast because I'll be bringing along some of these healthy high-energy bars!

If you have a dehydrator then you can easily serve these raw.  I don't and so I slowly baked them at the lowest "warm" oven temperature which ranges about 135-145 degrees depending on the location in my oven.  It took about 13-15 hours at this temp to get them to be the right consistency.  Of course if you don't care about eating raw energy bars, then I would turn up the oven to 250 degrees and cook them in half the time.   Since I don't have a dehydrator, I'm not certain how long they would take, but it would be fun experimenting though if I had one!

Ingredients:

1/2 cup raw almonds, soaked
1/2 cup raw sunflower seeds, soaked
1 cup Medjool dates, pitted and soaked
1 cup Turkish apricots, soaked
1/3 cup goji berries, soaked
1/4 cup raisins, soaked
1 cup gluten-free, rolled oats, soaked
1/2 cup unsweetened desiccated coconut flakes
1/4 cup ground flaxseed
1/4 cup agave syrup
1 tbsp ground cinnamon
1/2 tsp sea salt

Method:

• Pre-heat oven.
• In a medium size bowl, soak almonds, sunflower seeds, dates, apricots, goji berries and raisins for about 1 hour.  Soak the rolled oats in separate bowl for the same time period.
• Drain nuts and fruit really well and grind in a food processor until you get a thick paste, scraping down the sides.
• Add ground flaxseed, agave syrup, cinnamon and sea salt and blend until combined.  Remove paste from food processor and place in a medium size bowl.
• Drain rolled oats really well and add to paste along with dried coconut and stir well to combine.
• Line an 8x8" square baking pan with aluminum foil or parchment paper and with a spatula add mixture to the pan smoothing the surface to make sure that it is even and flat.
• Depending upon what temperature you use will determine when you flip the bar and cook on the other side.  Again, I cooked the bar at my lowest oven temp for 6 hours.  I then removed the pan from the oven, lifted out the bar, flipped it over onto a lined baking sheet and baked it for another 6 hours.  I then cut the bar into individual 1"x2" squares and returned them to the oven for another 1-2 hours.  
• When finished, let the bars cool to room temperature and then place them in a sealed container, separating layers with sheets of parchment paper.

 

Chilled Cucumber-Avocado Soup with Fresh Dill

I really lucked out 27 years ago when I met my husband--he's such a great guy.  When I told him in December 2009 that I was going vegan he said, "no problem" and that he was in "solidarity" with me.  And since, he's never complained or made any negative comments about eating a plant-based diet.  So when I told him that we were going mostly raw and gluten free for the next three weeks, he said it "sounded good" and that he's with the program.

Well just about every weekday morning he has oatmeal for breakfast.  So I did some research and read that Bob's Red Mill Steel Oats is gluten free and so I purchased a bag from Whole Foods.  And sticking with the raw portion of the program I decided to soak them overnight and serve him raw oat cereal in the morning with raw almond milk.  Let me just say that that didn't go over very well.  When I told him that he was having "raw oats" for breakfast, he looked at me and said, "are you serious?", and he looked really bummed.  So no "raw oats" for him over the next three weeks!  Also, he has been asking me to make chilled watermelon gazpacho for the past three years and I never make it for him.  We used to serve it at the restaurant and I got so burned out on it that I just haven't made it since.  So instead of making gazpacho, I made him Chilled Cucumber-Avocado Soup with Fresh Dill and Cashew Cream.  Well it was a big hit and he forgot all about the raw oat disaster and the watermelon gazpacho...at least for the time being!
  

Ingredients:
(Serves 2)

1 small English cucumber, peeled and diced (about three cups)
1 large ripe, but green Hass avocado, peeled and diced
1 garlic clove, minced
2 tbsp minced dill leaves, plus more for garnish
1/3 cup cashew cream
3/4 cup water
1 1/4 cup freshly squeezed or unpasteurized orange juice
2 tsp sea salt (more or less to taste)
1/8 tsp freshly ground black pepper

Method:

• Soak 1/2 cup cashews overnight or for at least four hours in filtered water.
• Drain water and place cashews in a blender and add fresh filtered water to cover.
• Blend on high for about 3-4 minutes until creamy, adding additional water if too thick.  Set aside.
• In a food processor add cucumber, avocado, garlic, cashew cream and water and blend until smooth, scraping down sides and blending again.
• Add orange juice, dill and salt and pepper to taste and blend again.
• If to thick add additional juice or water to thin.
• Chill in the refrigerator for at least two hours for flavors to combine.
• Once chilled taste again for salt and pepper.  As ingredients become colder they lose flavor so you may need to adjust the seasonings.
• Garnish with dill springs and cashew cream.

I served the soup with a mesclun salad with shaved raw beets, orange segments, and raw pumpkin seeds with an aged-sherry vinaigrette.  Really fresh and delicious!

Raw Kale Salad with Spiced Chickpeas

I shop at Whole Foods several times a week and while I'm there I usually purchase something from their prepared foods section.  They have an area for "oil-free" entrees and so I decided to try their raw kale salad with tahini dressing.  I was so disappointed when I was eating it that I tossed it out.  The raw kale leaves were so large (the size of the palm of my hand) that I had to tear them into smaller pieces while I was eating, or I would of choked.  And the dressing was so thick and overpowered with garlic that it burned the back of my throat.  I just don't know how they can serve a salad like this--I can't believe that someone in the kitchen tasted this and thought that it was good to go.  And I've been back on several occasions and the salad was the same.  

Anyway, here's my version and you won't be disappointed.  The salad is "oil-free" except that I added roasted chickpeas, roasted in a small amount of olive oil.  The chickpeas provide a nice texture to the salad and are good for you too.  You can roast them without oil, if you want to keep it oil free.  So Whole Foods, if you're listening, please re-do the recipe.  I believe that people want to purchase healthy prepared foods, but they've also got to taste good as well. 

Tahini Dressing:

1/4 cup tahini paste/sauce
1/4 cup nutritional yeast
1/4 cup tbsp filtered water
2 tbsp white wine vinegar
1 tbsp Bragg Liquid Aminos
1 tsp finely minced garlic
Juice of 1 1/2 - 2 lemons
Kosher salt and black pepper to taste

Method:

• Add all ingredients, except for minced garlic to a blender or food processor and blend until smooth.  Pour into a bowl and stir in garlic and season with salt and pepper.

Roasted Spiced Chickpeas:

1 cup dried chickpeas, soaked overnight and cooked until tender
1 tbsp extra virgin olive oil
1/4 tsp cayenne pepper
1 tsp paprika
1 tsp ground cumin
1 tsp ground coriander
1 tsp kosher salt
1/4 tsp black pepper

Method:

• Soak chickpeas overnight and then cook until tender, about one hour.  
• Drain, rinse and dry chickpeas really well, removing any skins that are loose.
• Preheat oven to 425 degrees and roast chickpeas on a sheet tray until dry and slightly crisp, about 15 minutes.  Shake pan every five minutes or so to redistribute chickpeas.
• Turn oven down to 350 degrees and whisk together ingredients in a medium size bowl.  Add chickpeas and toss to combine.  
• Roast in the oven for about 20-30 minutes longer until golden brown and crisp.  Make sure that you check them on a regular basis and shake pan to redistribute chickpeas.  I usually set my kitchen timer for five minute intervals to make sure that I don't burn them, especially during the last 10 minutes of roasting, they can go from looking good to black  in a couple of minutes.
• Remove sheet pan from oven and let cool.

Salad Ingredients/Assembly:

1 bunch of organic green leafy kale, torn into BITE SIZE pieces...:-)
Tahini dressing to taste
Roasted chickpeas
Kosher salt and black pepper

Method:

• Wash kale pieces really well and dry in a salad spinner.
• Add kale to a bowl and add enough tahini dressing to coat the leaves lightly.
• Season with salt and pepper if needed and a squeeze of fresh lemon juice.
• Sprinkle with roasted chickpeas.