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Posts Tagged ‘vegan’

Chakra Salad

In Nutrition, Recipe on April 18, 2013 at 11:34 pm
photo (42)

Chakra Salad

Springtime is the perfect time to gorge on fresh, sun-soaked vegetables. Raw veggie salads are high in fiber, water, and antioxidants, especially colorful ones like this salad of purple cabbage, red peppers, and carrots. It’s important to dress your salads with healthy monounsaturated oils which allow fat-soluble vitamins (A, D, E, and K) to be fully absorbed and utilized by your body. The fats in this salad come from a perfect combo of nuts, seeds, and avocados. High fiber will keep you feeling full and fats will keep you satisfied. Don’t be shy with the dressing. Its only 30 calories per tablespoon so dress it up and enjoy this power-packed salad that is perfect for hot weather. Sweet, nutty, crispy, crunchy…YUM!

Peanutty Dressing

chakra salad dressing

Sesame oil, tamari, apple cider vinegar, peanut butter.

Whisk together:

1/4 c raw peanut butter + 1/4 c coconut water + 1/2 c apple cider or rice vinegar

Then add:

3 T honey

1 t salt

1 T tamari or Bragg’s liquid aminos

1 T raw sesame oil

Raw Shredded Salad 

(high in vitamins A, C, K, B6, and folate and manganese and phosphorous)

chakra salad ingredients

Purple cabbage, red pepper, green onion, orange carrot.

Toss together:

4 cups purple cabbage – finely shredded

1 red pepper – thinly sliced

5 scallions – green parts, chopped

2 carrots – grated

Top salad with:

raw sunflower seeds

unsweetened coconut flakes

avocado

2 cups salad mix + 1 T coconut + 1 T sunflower seeds + 1/4 diced avocado + 3 T dressing

= 295 calories, 19g of fat, 9g fiber, 16g sugar, and 9g of protein.

Salmonberry Spread

In Nutrition, Recipe on April 16, 2013 at 6:06 pm
Salmonberry spread on romaine leaves topped with avocado, lemon, and cayenne.

Salmonberry spread on romaine leaves topped with avocado, lemon, and cayenne.

This one is a crowd pleaser. Be you raw, vegan, omnivorous, or on a “cleanse”, you really will love this fresh and tangy alternative to tuna salad. This nut-based recipe adds in some herbs and veggies with a bit of sweet and sour flavors.

Soaked almonds and sunflower seeds, red pepper, parsley, lemon.

Soaked almonds and sunflower seeds, red pepper, parsley, lemon.

Using raw nuts and seeds maintains the integrity and; therefore, healthfulness, of the essential fatty acids found within. Fatty acids are the building blocks of cell membranes, the gatekeepers of our cells, which regulate the flow of nutrients, water, electrolytes, and enzymes. Healthy, functional cell membranes are critical to the life of the cell and; therefore, critical to the life of our tissues, our organs, and, finally, our body. Nuts and seeds are also high in fiber, protein, and minerals such as phosphorous (bone health)  and copper and manganese (enzyme function).

Ingredients:

1 cup raw almonds (soaked in water for 24 hrs)

1 cup raw sunflower seeds (soaked in water for 5 hrs)

honey lemon garlic

Honey, lemon, garlic.

1 lemon – juiced

1 T honey

2 garlic cloves, crushed

1/4 cup parsley

1/2 red bell pepper

1 small jalapeño

4 green onions (white parts too)

1/4 t pepper

1/4-1/2 t dulse

1/2 t dried or 2 T fresh dill

Serving (1/2 cup) = 400 calories, 34g of fat, 8g of fiber, 6g of sugar, and 13g of protein

mock tuna ingredients

All ingredients into processor.

Toss all ingredients into food processor and process until desired consistency.

Serve on romaine leaves with avocado, lemon, and cayenne as a light, hot weather meal. Also wonderful as an appetizer topping a cucumber or apple slice. Experiment with turning it into a paste (highly processed) and spreading inside a pita stuffed with veggies or keeping it chunky (less processed) and tossing on a bed of greens.

Cashews Are My New Favorite Nut

In Nutrition, Recipe on April 11, 2013 at 8:51 pm
cashews

Raw cashews

Creamy cashews’ mild flavor make them perfect for thickening sauces, soups, and substituting for creams and spreads. These ‘creams’ are fast and easy to make and can be used as a substitute for creamy dairy products like cream cheese, sour cream, or whipped cream. Use the sweet one on Chia Pudding or a baked sweet potato and the sour one on Mushroom Tacos or bagels.

Again, release all expectations and give it a try…

sweet cashew cream

Sweet cream with smashed raspberries or honey & cinnamon

Sweet:
1 cup cashews – raw, soaked for 2hrs
slightly less than 1/4 cup your fave nut milk
1/2 tsp vanilla
1-2 TBSP maple syrup OR honey
dash of cinnamon & nutmeg

 

Place drained cashews and all ingredients in food processor. Let it process for a LONG TIME. you want this to be very smooth. It should look like tahini when finished.

 

sour cashew cream

Sour cream with smoked salmon, lemon, & flax crackers

Sour:
1 cup cashews – raw, soaked for 2hrs
juice of 1 lemon
2 tsp apple cider vinegar
pinch of sea salt

 

Mushroom Tacos

In Nutrition, Recipe on April 11, 2013 at 8:43 pm
IMG_3464

Shiitake mushroom tacos with raw spinach and cashew sour ‘cream’

Continuing with the theme of incorporating more plant foods into your diet and embracing a newfound willingness to try foods you may have convinced yourself you don’t like, these shiitake mushroom tacos with a nut-based sauce are really quite good! Especially if you release all expectations of carne asada. I use Trader Joe’s 1/2 corn & 1/2 wheat tortillas b/c they are more pliable than corn (no blow-outs!) and more nutritious than plain white flour. You can also use romaine leaves to make lettuce wraps

Ingredients:

12-16oz shiitake mushrooms – thinly sliced

Optional: matchsticks of peeled zucchini and eggplant

First make spice paste in food processor:

1 jalapeño pepper

1 TBSP fresh grated ginger

1 tsp salt

1 TSP maple syrup

1 TBSP olive oil

1/2 lemon – juiced

2 tsp dried thyme

1.5 tsp allspice

1/4 tsp cayenne

3/4 tsp nutmeg

1/4 tsp cinnamon

Toppings; cashew sour ‘cream’, really good salsa, diced avocado, and diced papaya

Heat spice paste in oil over medium heat in caste iron pan. Add mushrooms and/or veggies and thoroughly mix with spice paste.  Mix thoroughly while sautéing until any liquid is gone. Place a handful of raw baby spinach on a warm tortilla (or use lettuce leaves), add mushroom filling, and dollop with cashew cream. Top with avocado, papaya, and salsa. YUM!

Curried Sweet Potato & Kale Stew

In Nutrition, Recipe on April 10, 2013 at 3:52 am
Curried Sweet Potato & Kale Stew

Curried Sweet Potato & Kale Stew

This stew debuted at SoupAsana and was a hit (even with the picky eaters!). The combo of hearty veggies in a light, deliciously-spiced broth was a perfect post-yoga meal. Prep is minimal and the slow cooker does all the work for you!

Ingredients (Serves 6):

2 cups onions – diced

2 large celery ribs – finely chopped

2 14oz cans of garbanzo beans – drained & rinsed

1 14oz can of fire-roasted tomatoes

1 can coconut milk

4 cups vegetable broth

2 tsp curry powder

1 tsp cayenne (if you like heat!)

1 tsp cinnamon

1/2 tsp cumin

1/2 tsp chili powder

1 large sweet potato – peeled and diced

1 bunch kale – chopped

Place all ingredients except kale and sweet potato in slow cooker on high for 2-3hrs. Add kale and sweet potato and cook for another 1-2hrs (until sweet potato is soft). Season to taste with tamari. Serve over short-grain, brown rice.

Chia Pudding

In Nutrition, Recipe on April 3, 2013 at 10:29 pm
chia pudding

Chia pudding with blueberries

Why all the chia and coconut, you say? Well, both chia and coconut contain healthy fatty acid profiles. Chia’s omega-3s are more accessible than flaxseed because the seed can be consumed whole as opposed to flaxseed which must first be ground. I have found that adding unsweetened coconut and vanilla to recipes enhances the sweetness without any additional sweetener! It’s the aroma, perhaps. There are a lot of versions of chia pudding on the internet. This one from yourbuddhi.com is my favorite. This is NOT super sweet but resist the urge to pile on the honey and instead top with mango, pineapple, or another sweet fruit.

Ingredients:

1 can of lite coconut milk

5 TBSP chia seeds

3 TBSP honey

1 tsp vanilla and/or 1 tsp cocoa powder

Swirl honey into coconut milk until fully dissolved. Stir in chia seed, vanilla, and cocoa (if using). Wait 10 mins, stir again, then place in fridge for another 10 mins. Done! Top with fruit, coconut flakes, nuts, or cacao nibs.

Makes 4 – 4oz servings.

1 serving = 159 kcals + 9g fat + 4g fiber + 2g protein.

Choco-Chia Nut Spheres

In Nutrition, Recipe on April 3, 2013 at 10:19 pm

I just couldn’t use the word ‘balls’. Again, more chia and coconut (easy, affordable, healthy fats, high fiber). Almonds add healthy fats, protein, and more fiber. All these ingredients can be found in the bulk aisle. If you are shopping at a market that does not have a bulk aisle, perhaps you should find your way to one that does as these markets tend to have healthier food options. Yes, these are a kind-of glorified trail mix but are healthier than a highly-processed energy bar and serve the same purpose. Use as a tea-time dessert or as a great post-workout snack.

nut spheresIngredients:

1.5 cups dates – pitted

1/2 cup water

3 tsp unsweetened cocoa powder

2.5 TBSP chia seeds

2 cups almonds (if you use raw almonds, chop a bit first or it’s gonna be hell on your processor. If you don’t care about the recipe being raw then use tiny roasted & salted ones)

Coconut flakes (unsweetened)

Dash of cinnamon and/or cayenne

In a food processor, purée pitted dates and water until a sticky paste forms. Add cocoa powder. Add chia seeds and almonds in batches to create solid dough. Shape mixture into TBSP-sized balls and roll in coconut or cocoa powder. Refrigerate for 30mins. Makes ~25 spheres.

1 sphere = 88 kcals + 6g fat + 3g protein + 2g fiber

Living a Sepia-Toned Life

In Mindfulness, Nutrition on April 3, 2013 at 9:52 pm
gratitude genius

From Danielle LaPorte’s book, The Fire Starter Sessions.

I’ve never been a black-and-white kind of thinker. You might say I am comfortable in the gray area but that evokes a kind of dullness. I prefer the gentle warmth of a sepia-toned life. My line of work, my physical appearance, or other observations of me by others prompt such assumptions as: I’m a vegan (I’m not), I never eat sugar (I do), or I sell salmonberries (I don’t!). I admit to having very healthy eating habits but I don’t follow a dogmatic approach to eating nor do I ever say ‘never’ (hmm, did I just say it?). I feel we can all learn to trust ourselves enough to live mindfully in the Sepia Zone. It’s the area between black-and-white-rule-following that is warmer and more inviting and nothing is out-of-bounds. I eat a plant-based, no-sugar diet like…80% of the time. I’m making that number up – it could be 90% or 75% – the number doesn’t matter! What does matter is that this is my diet the VAST majority of the time. It’s not painful or steeped in willpower. It’s just present moment awareness and mindful decisions that involve trusting myself and my body. This approach feels easy, joyful, and appreciative to me as opposed to strict, disciplined, and degrading. I am not the type to eat a daily dessert so when I want to treat myself, I go big. If you are the type that would rather have a treat more often but are concerned about the nutritional impact, then check out Chia Pudding and Choco-Chia Nut Spheres.

Cabbage Chips

In Nutrition on March 30, 2013 at 4:56 am
cabbage chips

Raw cabbage leaves with guacamole.

At your next gathering how about serving cabbage chips instead of corn chips with guacamole and or other dips? Raw, purple, cabbage leaves are sturdy, crisp, hydrating, fiber-filled, and chock-full of the antioxidant, anthocyanin, which basically means they are disease-preventing machines! Substituting cabbage chips for corn chips or pita chips lowers the overall fat and salt content of your appetizer – plus it looks gorgeous! Just cut raw cabbage leaves into squares or triangles and arrange beside your dip. You’ll be pleasantly surprised.

Antioxidant Smoothie

In Nutrition, Recipe on March 30, 2013 at 2:17 am

This one is the halfway mark between the other two smoothies. Not nearly as grassy and chewy as the Green Smoothie but not quite as sweet and creamy as the Easy Smoothie. Wow, I’d have a really hard time selling ice to an Eskimo…

photoIngredients:
1 banana

1 cup frozen blueberries

1/4 avocado

1 TBSP almond butter

1 cup kale leaves

1 cup water

1 heaping TBSP hemp seeds

12oz = 294 kcals, 9g fat, 11g fiber(!), 8g protein.

High in vitamins A, C, & K. Good source of manganese, magnesium, potassium, and vitamins B6, riboflavin, & folate.