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Posts Tagged ‘vegetarian’

7 Seas Soup

In Nutrition, Recipe on October 20, 2013 at 4:16 am
4C's soup

Carrot, cauliflower, coconut milk, coconut oil, curry, cayenne, and cinnamon.

I love developing new recipes but my creative abilities fail me when it comes time to name the outcome. My tendency is toward a literal description of the food; therefore, ending up with a name that is a long, jumbled list of ingredients or an abstract label leading to confusion. Recently changing the name of Indian-Spiced Red Lentil & Beet Stew to Red Velvet Soup felt like a major creative feat and I’m totally tapped out right now.

Forgive me for the name of this particular soup, it’s quite delicious and satisfying despite the odd name. Creamy and spicy, this soup was pureed up for October’s one and only SoupAsana (more to events come in Nov/Dec) and, having so many ingredients that start with the letter “C”, was excellent fodder for my knee-jerk-literal-naming habit. I had decided on 4C’s Soup (brilliant, right?) until I realized there were as many as seven “C” ingredients. The other option was Autumn Leaves Soup. Seriously. These are the only 2 ideas I could muster up. Obviously, Autumn Leaves Soup is a most confusing contender (sounds like a bowl of crisp dust) thereby eliminating it as an option.

Being a decidedly white girl with a Persian name means that I am used to confusing, even contradictory, labeling. The awkward pauses and wrinkled brows no longer faze me so let’s move on to the “How-To” of this yummy soup.

Ingredients:

3-4 large carrots – peeled and chunked

1 head of cauliflower – just florets

1 onion

1/2 bulb garlic

1 thumb of ginger

Coconut oil (enough to coat bottom of pot)

1 tsp curry powder

1/2 tsp cinnamon

1/2 tsp cayenne

3-4 TBSP white miso paste

1 can coconut milk

Liquid (broth or water)

Sauté onions, garlic, ginger and spices in coconut oil. Add carrots and cauliflower florets and add broth or water to just cover veggies. Simmer until very soft. Add miso and puree. Add coconut milk and mix well. Top with cilantro and tamari pepitas.

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Broccoli-Apple Soup

In Nutrition, Recipe on October 20, 2013 at 2:57 am
broccoli-apple soup2

Only 5 ingredients: broccoli, apples, onion, olive oil, and broth.

A shockingly simple and delicious soup. I toyed with the idea of adding a few herbs and spices here and there but decided not to complicate the beautiful simplicity of this soup. That’s all I’m going to say. Try it out for yourself.

Ingredients:

3 apples – peeled and cubed

1 head of broccoli – separate florets from stalk, slice stalk thinly

6 cups veggie broth

1 large onion

Olive oil (couple swirls around bottom of pot)

broccoli-apple soupDirections:

Once you’ve prepared apples and broccoli, assess to see that you’ve got an approximately equal amount of each. Adjust accordingly.

Saute onion and apples in olive oil.

Add broth and stalks. Simmer 20 minutes until soft.

Add florets. Simmer an additional 5 minutes.

Puree with a hand blender and assess consistency. I believe you’d want to avoid the consistency of baby food (a danger with cooked apples!).

Add more broth as needed. Salt & pepper to taste.

Serve topped with cashew cream or greek yogurt and cayenne.

Watermelon-Cucumber Salad

In Nutrition, Recipe, Yoga on August 22, 2013 at 6:01 am

watermelon-cucumber saladI recently returned to hot yoga after swearing it off (for all of eternity) years ago. I optimistically bought a 10-class series (does anyone want to buy the remaining 5 classes?). In August. And I consistently went to late evening classes after long summer days. I honestly don’t remember thinking too deeply when I made these decisions. Shocked, right? After class I would find my dripping wet self, standing at my kitchen counter, chugging water and shoving blue corn chips in my mouth like I’d been lost in the desert for 3 days. And, I thought, there must be a better way to recover from this torture. As opposed to, you must never go back to those classes (for a hilarious account of one’s first hot yoga class, read this).

Anyway, when you sweat to the extent that most people do in hot yoga or football practice in Southern Florida or watermelon juice on beachcinder block-laying in Mainland Mexico you lose a TON of water AND salt! Coconut water and Kombucha will not properly rehydrate you under these circumstances, people. You must drink a lot of plain water and replenish your sodium and chloride stores (with actual salt!) thus rebalancing your electrolytes and your blood pressure. That’s what Gatorade is – salty water with a bunch of sugar to cover the saltwater flavor – and harmful food dyes. Contrary to popular belief, coconut water is not “Nature’s Gatorade” as it lacks (in large enough quantities) the two electrolytes actually lost during sweating – sodium and chloride.

This quick recipe is exactly what you need to rehydrate and refresh after a long day in the sun or an ill-timed, hot yoga class. Watermelon and cucumber are two of the highest water-content fruits and paired with some salt, crunch, and spice…you can’t go wrong.

Combine the following:

1/2 mini watermelon, cubed

1 english cucumber, peeled & cubed

salt and lemon1/2 lemon, juiced

1-2 TBSP olive oil, drizzled

Himalayan salt (pinch or 2)

Pepitas (tamari toasted are even better!), tossed on top

Cayenne (shake or 2)

OR – to simplify and tone it down the heat – substitute Seaweed Gomasio for the salt, pepitas, & cayenne

A little bit of fat and protein but mostly water, sugar, fiber, and salt. Serves 2-4 people depending on dehydration levels!

Vegan Pancakes – 2 Ways

In Nutrition, Recipe on June 6, 2013 at 5:27 am

carrot-coconut pancake stackThese are brillant. Crispy on the outside and gooey on the inside. Reminiscent of a crepe but thicker and without the eggs! I had a bag of carrots that were getting old so I shredded them in the processor and then searched online for a yummy recipe to include them in. Original recipe here. I loved the recipe’s generous use of coconut milk and spelt flour which is lower in gluten than most wheat varieties. It just happened to be that the recipe was vegan and I was intrigued. I am always looking for ways to eat more plants and less animals. It feels better for the health of my body and better for the health of the earth. grated carrtos

Combine wet ingredients:

1.5 cups light coconut milk, canned

1/3 cup coconut oil

1/4 maple syrup

1 cup soy or almond milk

1/2 tsp vanilla

1.5 cups carrot, grated

Combine dry ingredients:carrot-coconut pancake batter

2.5 cups whole grain spelt flour

1/2 tsp baking soda

1/2 tsp baking powder

2 TBSP chia seeds

1/2 tsp cinnamon, ground

Mix wet into dry and stir until just combined. Fry ’em up 🙂 You might need to use a lower heat than you are used to for frying pancakes as the outside seemed to cook a bit faster than the inside.

I loved the idea of this batter as a base for other variations so I experimented with subbing in some cornmeal for the spelt flour, shredded coconut for the carrots, and adding blueberries. A heartier texture but the same subtle sweetness. Delicious enough to eat plain or topped with nut butter.

Combine wet ingredients:blueberry cornmeal pancakes

1.5 cups light coconut milk, canned

1/3 cup coconut oil

1/4 maple syrup

1 cup soy or almond milk

1/2 tsp vanilla

1/2 cup coconut flakes, unsweetened

Combine dry ingredients:

1.5 cups whole-grain spelt flour

1 cup cornmeal

1/2 tsp baking sodapancakes2

1/2 tsp baking powder

2 TBSP chia seeds 1/2 tsp cinnamon, ground

I used a coarsely-ground cornmeal (b/c that was all I had) so they were a bit gritty but my kids still ate them 😉 The batter will be thicker due to the cornmeal and coconut but it thins out a bit on the griddle. Sprinkle blueberries on top and, again, you might need to use a lower heat so the inside cooks thoroughly. Really yummy the next day toasted with jam!

Cool, Summer-version of Pad Thai

In Nutrition, Recipe on May 30, 2013 at 4:31 am

pad thai kelp noodlesThis cold, kelp noodle salad has a terrible name. I wanted to call it “No-cook, No Peanut Pad Thai” but that was pretty lame too. The good news is, this recipe requires NO cooking or processing only soaking, chopping, and whisking. I used an alternative to the ubiquitous peanut butter to make it accessible to everyone and change up the flavor a bit. The whole point of developing this recipe was to find a use for kelp noodles other than in soups. I have been struggling with a decent avocado sauce and now feel vindicated that I’ve finally put kelp noodles to good use with this Pad Thai-inspired sauce. Insanely low-cal kelp noodles pair perfectly with high-calorie nut-based sauces. I’m not a calorie-counter but it’s just common sense not to overload your palate or belly with a cocktail of high-calorie items…let’s keep it all in balance, people.

kelp noodles

No caption necessary…the bag says it all.

Kelp noodles are practically calorie-free (<10 calories per serving), gluten-free, and raw. Just soak in water with an acid (citrus, vinegar) and they remind one of glass noodles. Kelp noodles are made from brown seaweed, sodium alginate (a seaweed-derived salt therefore high in iodine), and water. Clear in color and quite bland, they are al-dente-like crunchy until soaked. Kelp noodles are low in fiber so if you are using them in place of whole grain noodles, up the veggie content of your recipe for balanced blood sugar levels.

This recipe is vegan and I would love to call it ‘raw’ because it’s very, very close; however, for bestowing the raw title you must drop the tofu, sub agave or raw honey (but then it wouldn’t be vegan…so many rules!) for the maple syrup, and the canned coconut milk is suspect (I believe there are raw versions of coconut milk available). Anyway, if you are a raw foodie, I’m sure you are aware of the appropriate substitutions. If you are not, carry on…

pad thai kelp noodles ingredients2

Tofu, red pepper, lime, and mint.

Ingredients:

1 bag kelp noodles, soaked overnight in water and juice of 1 lime

8oz tofu, extra firm, drained, squeezed, and cubed

1 red pepper, diced

1 cup shredded/grated carrot

Handful of bean sprouts

(Experiment with the veggies: sliced snow peas, shredded cabbage, grated beets, etc.)

Pad Thai Sauce (enough for 2 batches of noodles & veggies):

pad thai kelp noodles ingredients

Kelp noodles, ground/crushed red pepper, tahini, shredded carrot, and ginger root.

1/4 cup tahini

1/4 cup almond butter

1/4 cup canned coconut milk, light

3 TBSP tamari, low sodium

3 TBSP maple syrup (agave or raw honey)

1-2 TBSP fresh mint, chopped

1 tsp crushed red pepper or cayenne

1 lime, juiced

1 tsp crushed garlic

1 tsp grated ginger

Place drained kelp noodles, tofu, and veggies in a mixing bowl. In a separate bowl, whisk together the rest of the ingredients. Combine 1/2 of the sauce into bowl of noodles, tofu, and veggies. Mix well and refrigerate for 1-3 hours. Sprinkle with toasted sesame seeds when ready to serve. Cool, creamy, and layered with flavors and textures…yum!

Quinoa Chowder

In Nutrition, Recipe on April 21, 2013 at 3:15 am
quinoa sweet potato soup ingredients

Quinoa and Sweet Potatoes

Last week’s SoupAsana felt extra special. I made a soup from a recipe I got from a friend-of-a-friend who liked to make this soup for her friends after long days of boarding and skiing. Apparently, she got it from a friend who modified it from a recipe by Deborah Madison. And I believe I may have modified it even further based on my tastes and those of my friends attending SoupAsana. Anyway, this soup felt like it had a lot of history, friendship, and good times behind it and, after 90 minutes of yoga and meditation, was easily devoured by all!

Homemade cactus fruit kombucha

Homemade cactus fruit kombucha

Making things even more special was the homemade kombucha from my friend and neighbor, Robin. She even hand-harvested the local cactus fruit for her beautiful, vibrant, cactus fruit kombucha. You can read about her adventures with the cactus fruit here. We combined the kombucha with prosecco since I was celebrating finally (3rd try!) being admitted into a dietetic internship program. Woot, woot! Huge relief and accomplishment…now I just have to complete the program in order to become a Registered Dietitian. It’s been a long road. I might write about it one day.

This soup is vegan until you get to the toppings, which are, of course, entirely optional.

eggs and cilantro

Backyard eggs and cilantro.

But adding feta and hard-boiled eggs, from the happiest chickens in SoCal, really makes this chowder, well, chowder-y. Even though I’ve admitted to not caring for quinoa, it’s really quite delicious in this recipe. Soup is one place where quinoa works. As a side dish or pilaf…not so much. I seem to use sweet potatoes a lot in my soups but will probably be moving away from that ingredient as the weather gets even warmer. Although the name of this soup invokes winter, it’s actual quite light and refreshing and appropriate for springtime.

scallions, jalapenos, garlic

Scallions, jalapenos, garlic.

Ingredients:

3/4 cup quinoa

8 cups veggie stock

olive oil

4-5 garlic cloves, crushed

1/4 cup finely chopped ginger

1 large jalapeño pepper, diced/seeded

2 tsp ground cumin

1 tsp salt

pepper to taste

sweet potatoes

Sweet potatoes, garlic, ginger, jalapenos, cumin.

1 sweet potato, peeled/diced

1 bag baby spinach

1 bunch scallions, thinly sliced, white and green parts

Top with: chopped cilantro, crumbled feta, and chopped, hard-boiled egg

Bring quinoa and 4 cups stock to a boil and simmer for 10 minutes. Drain the quinoa after 10 mins and reserve the liquid.

quinoa chowder

Top with feta cubes and crushed red pepper.

Heat olive oil in a soup pot over medium heat. Add garlic and jalapeño. Cook for about 1 minute, then add ginger, cumin, salt/pepper, and sweet potatoes. Cook for a few minutes then add reserved stock as well as additional stock so you have about 7-8 cups liquid. Simmer until the sweet potatoes are tender. Add quinoa, spinach, and scallions and simmer until spinach is wilted. Garnish individual bowls with cilantro, feta, and hard-boiled egg. Super delicious and I don’t even like quinoa.

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.

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.

Love It or Leave It

In Mindfulness, Nutrition on April 10, 2013 at 3:43 am
greens

Swiss chard, parsley, and kale

Life’s too short to eat kale…if you don’t actually like it! Yes, it’s really good for you but if you’ve tried it every which way (raw, sautéed, baked as chips, blended in a smoothie) and you still hate it, then simply eat a different leafy green – swiss chard, collards, beet greens, mustard greens, etc.

I don’t like quinoa. There’s nothing particular ‘wrong’ with quinoa, it’s just that this itty-bitty, fluffy seed appears really wimpy to me – like it should be a garnish instead of the main event. So I rarely eat it. I like short-grain brown rice instead (sometimes w quinoa mixed in). I also eat pinto beans way more than black or garbanzo or kidney or adzuki (who eats those anyway?).

Do the healthy eating thing YOUR WAY while still holding yourself to a high standard. As long as you are eating something from each major plant group (beans, greens, nuts/seeds, oils, etc.) then don’t stress if you dislike the one deemed MOST NUTRITIOUS. The most nutritious food is the food you will actually eat! Find the leafy greens and grains you like, eat those, and ban the kale and quinoa from your repertoire. Be open to trying those banned foods in new variations or preparations – you might be surprised.

So, I REALLY like kale; therefore, it’s featured in Curried Sweet Potato & Kale Stew. You’ve got 2 choices: substitute another leafy green or give kale a try…loosen up and get creatively experimental with your food preferences.