Garden and Quinoa and Black Bean Salad

• I don't know about you, but I am so glad that the weather is nicer. I find that by mid March I am so done with my "winter" diet and feel like I just want to eat some lovely, fresh fruit.  Foods that are bright in color and flavor.  I usually spend most of April buying bulk quantities of not quite ripe fruit and lots of vegetables for salad.  Once May arrives the fruit is better and I am burnt-out on salad.  This tends to be the time of year that I begin searching other recipes, playing with what's in the pantry and wishing my garden would just grow already.

We began planting the Garden in the house this season and Marley did much of the planting.  The plants began to grown and are finally planted in the ground.  I feel like my 4 year old, wanting to go out everyday and see if anything has grown.  One of the best feelings is seeing the plants begin to flower and grow fruit.  

This is when I begin experimenting with new (and previous seasons) recipes and filling up my Pepper Plate account to see what I can come up with.  With my hectic schedule, I like to make things that can become grab and go for me and my family for lunches and dinners.  I am also truly a lover of Quinoa.  I feel it is the magic grain. Full of protein, gluten free and goes well with just about anything.  I often eat it hot with some kind of vegetable.  But when I came across a recipe for Quinoa Salad I began playing around and came up with this variation from a recipe submitted on thekindlife.com.

It happens to be one of Marley's favorites and in the summer I make it often. It is a quick and easy and healthy dinner.  We eat it as a main course, and as a side, it is a great salad for a summer cookout or party.  I often make it and take it to cookouts so I don't have to deal with the no meat, no dairy, no gluten and still have more than chips, salad and fruit. Sound Familiar? ;)

• 
  
• For the salad:
• 1 cup uncooked quinoa
• 2 cups of black beans cooked, drained and rinsed
• 1 red pepper, chopped
• 1/4 cup fresh Cilantro, finely chopped
• 2 Green Onions, chopped
• 1 small avocado, chopped into 1 inch pieces
• 
  
• For the dressing:
• 4 to 5 tbsp of fresh lime juice (Juice from 2 small limes)
• 1/2 tsp kosher salt, or to taste
• 1/2 tsp Freshly ground black pepper
• 1 garlic clove, minced
• 1/4 cup fresh Cilantro, finely chopped
• 1/4 cup extra virgin olive oil
• 1/2 tsp ground cumin, or more to taste

Directions:

1. Cook 1 cup Quinoa according to package directions.
2. While quinoa is cooking, prepare the chopped vegetables and whisk together the dressing.
3. Allow quinoa to cool after cooking for about 5 minutes. Fluff with a fork. Add the beans and vegetables and toss well.
4. Drizzle dressing over salad and toss well with salt and pepper to taste. Bring salad to room temperature before serving. Keep fresh in a sealed container for 1-2 days. Makes about 5 cups.

Happy gardening, Enjoy the recipe and Namaste,

Pam

Spring time Smoothie

Ah the spring, it has finally arrived.  Mother's Day just passes and the nice warm breezes float through the house.  When this happens I tend to enjoy smoothies so much more.  I cleanness and how I always feel after a breakfast of fruit and protein is amazing.  They are also super quick and easy to drink on the run, as most of us don't have time to sit and eat in the morning, we are too busy, laying our clothes, making breakfasts, packing lunches packing the school and work bags and trying to get the kids to eat.  

This is one of the things I love best about Spring, I throw all the ingredients into my blender and power it on as I clean up the lunch mess and start the shower.  So the biggest transition for me was before becoming Vegan I would drink a smoothie with fruit, yogurt and milk. Hmm, well since I can't do Yogurt anymore, I started looking at alternatives.  I went through about a year or making Vega Smoothies, which are quite tasty and quick, they are kind of expensive and I really like getting a bunch of my fruit at breakfast.

After some playing around with fruits and seeds, I finally found a lovely combination.

For about a month I was been making Strawberry Banana smoothies with Hemp seeds and Coconut Water, and the whole world changed for me about 3 weeks ago when I was all out of Strawberries.  This is what I came up with.

Ingredients:
1 Banana
1/2 Cup Watermelon
1/4 Cup frozen Blueberries
1 tbsp Hemp seeds
6-8 oz VitaCoco Coconut water
Ice

The watermelon makes the smoothie so fresh and sweet. It is amazing, I love it so much.  This is my new addiction  I do add strawberries when i have them in the house and sometimes fresh Pineapple. Play around with your favorites, but if you have never tried Watermelon in a smoothie, try it out. And if you are a Coconut water hater, try it anyway. It is a great source of Potassium and really helps you stay hydrated or re-hydrate after a sweaty workout or day in the sun.

Oh and don't worry, I still like to drink the greens, I just love this fresh taste. Yum!

                          

Strawberry Vegan Cupcakes

The much awaited Strawberry Cupcake recipe is finally being added.  I'm pretty sure I wasn't holding out, I just kept forgetting to add this recipe.  I love to share whatever I can with anyone who will listen. 

So my base recipes for the Strawberry Cupcakes is simply my vanilla cupcake recipe with a few tweaks   The Basic comes from my favorite cookbook Vegan Cupcakes Take Over the World and if you love to bake vegan it is worth the investment.  If you just want to try these out that is fine too.

A few basic house keeping things on vegan baking. If you are new to it, know that regular white sugar and powdered sugar are processing with animal products. They use Bone chard to bleach the sugar as it is not naturally white. So go with the raw or organic variety to stay vegan, and really isn't that just nasty??  Also buy quality flour, it can make or break your cupcakes, buy a sifter (they cost about $10) and don't be afraid to try and fail.  We ate/threw away a lot of cupcakes in this house trying to make these and many others. :)

Ingredients: 
(makes 12 cupcakes)
Cake
1 cup organic, no GMO Soy milk (they do work with other non-dairy milks)
1 tsp apple cider vinegar
1 1/4 cup all purpose flour (I use King Arthur only)
2 TBSP cornstarch
3/4 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/3 cup of vegetable oil
3/4 cup granulated sugar
2 tsp vanilla extract
1/2 tsp strawberry extract
1/2 cup frozen strawberries, chopped (on a food processor to a fine chop, but not liquid)

Directions:
Preheat oven to 350 F adn line a muffin pan with cupcake liners.

Place  soy milk and vinegar in a  bowl  and whisk together. Set aside to curdle. Beat together the soy milk mixture, oil, sugar, and extracts in a large bowl.

Sift in Flour, Corn starch, baking powder, baking soda and salt until no large lumps.

Add the frozen strawberries and mix by hand until blended.

Fill the cupcake liners 2/3 of the way and bake 20-22 minutes

Frosting:
Strawberry Butter cream:
1/2 cup Earth Balance buttery sticks, softened
2 cup powdered sugar
3/4 c of GOOD strawberry Jam
1 tsp Vanilla extract
1/2 tsp strawberry extract

OR
Strawberry Cream Cheese Frosting:
1/4 cup Earth Balance Buttery Sticks. softened
1/4 cup vegan cream cheese, softened (I use Tofutti)
2 cup Powdered Sugar
1 tsp vanilla extract
3/4 cup GOOD strawberry Jam
1/2 tsp strawberry extract

Directions:
For either frosting, start with the butter or butter and cream cheese mixture, and cream together with a stand (with the flat paddle) or hand held mixer, slowly add the powdered sugar and extracts, then add in the jam. Mix until smooth and spreadable/pipeable. 

Note: if you live in a dryer climate add a splash or two of any liquid you would like, a milk, water, coconut water, if you are in a supper humid climate, or it's really hot, don't over soften the butters and it should be ok.

*** Now don't go screwing up the frosting by using some nasty ass Jelly. When I say GOOD, I mean good. I buy Fresh Market's organic Jam, you want some that taste like real strawberries and doesn't add all the crappy stuff we don't want to eat.

Something else to try Blueberry compote over the top, to fill or as a little drizzle over regular Butter cream or Cream cheese frosting for Memorial day or the 4th of July?? Hmm, something to think about, here is my compote recipe adapted from A Sweet Pea Chef.

Blueberry Compote:

2 cups frozen blueberries, divided
3 tbsp. water
2 1/2 tbsp. maple syrup
1/4 tsp. ground cinnamon
1/2-1 tsp. fresh lemon juice (optional)

Directions

Pour half the blueberries (1 cup) into a medium sauce pan and set aside the remaining 1 cup. Add the water, maple syrup and cinnamon and cook over medium-high heat. Once boiling, reduce to a simmer and cook for an additional 10 minutes. ]

After 10 minutes, gently smash the blueberries against the pan using a wooden or plastic spatula. Add the remaining blueberries and cook for an additional 5-6 minutes to heat through.

Add lemon juice, if desired, to taste. 

Happy Baking my Vegan friends.
Namaste

Change of season, change your diet

Some of us are stead strong in our healthy eating through the cold and snowy winters in  New England.  We get excited for all the spring races and events and there are lots.  The Spring is full of all the athletes showing off their winter training and kicking the rest of our buts at races.  Others of us are still wiping away the crumbs from our cookies and cakes, and trying to cover our eyes when we step on the scale or try to pull on those cute little capri's that are a little tight. Seriously, I'm not pleased with those little seamstress gnomes that like to hang out in the back of my closet and make my clothes a size smaller each year. 

Either way the spring is the season for growth and change, and are bodies thrive when we feed it the kind of food it needs.  It is the time of year to let go of all those heavy, thick foods that provided us comfort and fuel in the winter and move to our lighter and nutritious spring diet.   

Finding food that fuel our bodies and provide for optimal health is important especially when we are pushing our bodies to do more.  Let's be honest, pushing the buttons on the clicker doesn't burn as much, or require as much fuel, so empty calories and junk may sustain you in the winter just fine.  But when you start moving, if you don't eat you won't go.  If you are starting to walk, bike or run this time of year you may notice a sluggishness that is reminiscent of Sundays on the couch in January.

That means it's time to reexamine what you are putting into your body. Going back to the healthy guidelines plate and start making some changes.  So we all know eat more fruits and veggies, avoid sweets and over processed foods.  But how do we make this interesting and not eat the same salad every day for lunch until October?

1> Eat Local. Your body does well when you eat food that are native to your area and in season.  This often means you can purchase them at  the Farmer's Markets, Farm Stands or on sale at your local natural grocery store. Not only are you helping your body, your helping grow your local economy.

2> Join a CSA (Community Supported Agriculture). There are many CSAs around that offer fresh (and local) produce grown at the farm or a partnering farm and you get a box or a few bags each week.  One thing that some people don't like is you don't get to choose what you get.  Some places you can pick between Collards and Kale or Beets and Onions, but usually you just get what mother nature has produced in abundance.  This forces you to be creative or risk wasting your produce. 

3> Plant a garden.  If you have the space and desire give it a try. Even if you desperately lack space you can do a container garden, grow herbs on your window sills or get an Aero Garden.  Growing your own produce or herbs makes everything taste better.  I can't tell you how many times we have just decided to have Tomato sandwiches in the summer (with homemade hummus and homemade GF bread)

4> Finally, choose wisely, stay clear of white foods (except Cauliflower, that's a good one).  Sugar and flour both have little to know nutritional value yet they top our diet all winter long. Let go of it. Fill your plate with fresh vegetables, the greener the better, fruit and whole grains like quinoa.  

Worried about protein being vegetarian or vegan? Don't there is no need. Greens have a ridiculous amount of protein, as do nuts, quinoa,  and legumes.  Don't obsess over the Protein you will get enough. Focus on the color on your plate and your tummy, your brain and your waist line will thank you. Not to mention your legs and arms that do most of the work.

And don't forget to check back often for new recipes, especially as my garden starts to produce. I get all sorts of crazy when that happens. :)

Carry on, eat well and Namaste.

Kid Friendly Dessert: Avocado Chocolate Mini Torte

So what kid doesn't love dessert? But the thing I like most about this is the natural ingredients and the ease at which it's made so the kids can help.  But I have a feeling, the adults in your life will be pushing the kids out of the way to get to more.

The Vegan,  Gluten Free Avocado Chocolate Mini Tortes are sure to satisfy your chocolate cravings and lets face it making Mini tortes allows you to sample after made, and your guests or family will have no idea. This is a no bake dessert as well, does it get any better than that?

Ingredients:

No Bake Crust:

2 cups nuts (I used Almonds; Pecan, Walnuts, or Cashews would work too)

1/4 C cocoa Powder

2 Tbsp Vegan Shortening (or Coconut Oil)

1/4 Cup Maple Syrup

1 tsp Pure Vanilla Extract

1/2 tsp Salt

Avocado Mousse:

2-3 Avocados (about 2 cups)

1/3 Cup Almond Milk

3/4 Cup Maple Syrup

1 TBSP Arrowroot Powder

1/4 Tsp Salt

2 tsp-1 TBSP Pure Vanilla Extract

3/4 Cup Cocoa Powder

3 squares of a 3.5oz Lindt Dark Chocolate Bar

Direction:
For the Crust
Process nuts in a food processor until chunky, add additional ingredients and process until combined.

Line 24 cupcake tins with foil lined baking cups. Using a 1 tbsp scoop, scoop mixture into pan and press with the back of a spoon until level and packed down. Place in freezer while making Mousse.

For the Mousse:
Process Avocados in avoid processor until smooth. Meanwhile heat the almost milk to a boil, then add the chocolate bar, mix with a small whisk until chocolate is creamy.

Once avocado is smooth begin adding the remaining mousse ingredients until rich, fudgey and smooth.

Using a 2 TBSP scoop, scoop the mousse into the already frozen crusts. Smooth with the backside of a spoon and freeze 1 hr.

Options for serving: leave in freezer and remove 20-30 mins before serving.  For a more pudding like consistency (thick pudding) move to fridge and serve from there.

Top with berries, whipped almond or coconut cream or just eat standing in front of the fridge when no one is looking..... You know you want to!

Enjoy and Namaste!
Pam

Tempeh and Greens oh my

So not Marley's favorite as it is a little spicy, but certainly one of the grown up favorites in the house hold.

This recipe was adapted from my lovely Yoga Teacher and friend Ame Wren's Wok Fried greens with Chickpeas, Ginger and Turmeric. Another favorite.

Ingredients:
2 bunches of greens (Collards, Kale, Spinach, Chard etc), de-veined, washed and chopped
1 red onion, diced
1 chunk of ginger sliced or grated (to taste I like A LOT)
1 clove of garlic, minced
1 package of Tempeh, diced*
Toasted Sesame Oil
Red pepper flakes (to taste)
Turmeric (to taste)
Bragg's Liquid Aminos (soy sauce replacement)
Black Pepper ( to taste)
Sesame seeds


In a wok or large skillet, heat oil over medium high heat. Once hot add onion, garlic and ginger until softened. 3-5 mind. Add Tempeh to brown along with Turmeric and Red Pepper Flakes. About 5 mins.

Once Browned add greens and a few squirts of Bragg's. Go gentle at first with the Bragg's as it adds a bit of saltiness.
Cover to steam. When cooking a tougher green like Collards, I also add a 1/2 cup of water during the steaming, but I don't use much Bragg's.

Top with Sesame Seeds and black pepper then Serve.

Play with the heat level and find what works for you.

*If looking to make this gluten free, read the Tempeh label, there are many kinds and some are NOT gluten free.

This meal is mad good and great for a night when you have a lot to get done after dinner. Packs so many nutrients you will feel like the Energizer Bunny.

Enjoy and Namaste!
Pam

Kid Friendly Recipes: Tomato Sauce with hidden nutrients

This Sauce happened by mistake.  I was desperately in need of food shopping last Friday night and Marley really wanted pasta and red sauce for dinner and I went to the Pantry and my supply of lazy man organic sauce was gone.

Oh Crap, now what? I am really good at improvising in the kitchen so that's what I did. I had a large can of Organic Diced Tomatoes, low sodium, along with Vidalia Onions and Red and Orange Peppers.  And this sauce was born.

Ingredients:
1 Sweet Onion
1-2 sweet peppers (any color)
1 28 oz can of diced tomatoes (preferably organic)
2-3 Cloves of Garlic
1 tsp dried Basil
1 tsp dried Oregano
1/2 Cup of greens (spinach is well masked by this, can also try zucchini, summer squash or whatever comes out of your garden)
Salt and Pepper to taste

In a large skillet, soften Onions and garlic, until translucent, then add Peppers, allow vegetables to soften, and add Diced tomatoes, Basil and Oregano and other veggies if using. Let simmer 5-8 Minutes until flavors mingle, add salt and pepper and simmer another 2 minutes.

For adults or older kids you can serve this straight over pasta, or as a Pizza sauce, for smaller kids, pulse is a food processor or blender until smooth (or desired consistency), then top pizza, pasta or whatever else your mind can think of.  This would also go great with my roasted Italian Veggies Recipe. 

This Sauce was so yummy, now she wants Pasta with "Your sauce mom".

Up next Desserts and some Veggie side dishes, then maybe her favorite smoothie!

Namaste,
Pam

Kid Friendly Recipes: Avocado Pasta

Marley's Favorite Pasta Dish is not my recipe, it comes from Angela Liddon's  blog Oh She Glows. I have to say I have not found one recipe on there I don't like. 

15 Minute Creamy Avocado Pasta

Creamy, thick, and rich with lots of garlic flavor and a hint of lemon. This is my newest favorite pasta dish. The avocado works wonderfully in this recipe to create a sauce so creamy and thick, you will think there is cream hiding in there.

Inspired by Oh She Glows 

Yield: Serves 2

Ingredients:

• 1 medium sized ripe Avocado, pitted
• 1/2 lemon, juiced + lemon zest to garnish
• 3-5 cloves roasted garlic , to taste (roast in oven, drizzled with Olive Oil, until soft, 300 degrees for 8-10 mins)
• 1/2 tsp kosher salt, or to taste
• ~1/4 cup Fresh Basil
• 2 tbsp extra virgin olive oil
• 2 servings/6 oz of your choice of pasta (I use Gluten Free Brown Rice Pasta)
• Freshly ground black pepper, to taste

Directions:

1. Bring several cups of water to a boil in a medium sized pot. Add in your pasta, reduce heat to medium, and cook until Al Dente, about 8-10 minutes.

2. Meanwhile, make the sauce by placing the roasted garlic cloves, lemon juice, and olive oil into a food processor. Process until smooth. Now add in the pitted avocado, basil, and salt. Process until smooth and creamy.

3. When pasta is done cooking, drain and rinse in a strainer and place pasta into a large bowl. Pour on sauce and toss until fully combined. Garnish with lemon zest and black pepper. Serve immediately. Makes 2 servings.

Please note: This dish does not reheat well due to the avocado in the sauce. Please serve immediately.

Read more: http://ohsheglows.com/2011/01/31/15-minute-creamy-avocado-pasta/#ixzz2SGhhhdMo

Namaste and eat on,

Pam

Kid Friendly Recipes: Hummus

All of Marley's Favorites, then again she is kinda wei(r)d.


Marley's Favorite Hummus:

Chick Peas:
1 Lb of Dried Chickpeas sorted and rinsed
7 Cups of Water
1/4 tsp of Baking Soda
1/2 tsp Salt

Cook in a 2 1/2 quart slow cooker on Low to 8-10 hours or High for 4 hours. (Until they are ready to eat, soft but not mushy.)  If you only have a large family sized Crock Pot or Slow cooker that works as well.

For the Hummus,
1 lb cooked Chickpeas (from recipe above)
2-3 Cloves Garlic
1/3 cup of Tahini, stirred well (Natural Peanut butter works as well)
Juice of 1-2 Lemons (about 1/4-1/3 of a cup)
1/4 cup of water from Chickpeas or tap water
1 1/2 tsp of Sea Salt
upto 1/4 Cup of Olive Oil
2-5 dashes of Hot Sauce

In a food processor, process the garlic and Tahini until smooth, add chickpeas and water slowly and process until smooth and chickpeas are gone (or your food Processor is full, it requires a big one). Add in Lemon juice, salt, Hot Sauce and Olive Oil until you reach desired consistency.

*Note, the Hummus tends to tighten up in the fridge so don't make it too try or it will loose it's dip-ability  and really isn't that where all the fun it??

Also the Garlic and Hot Sauce are kid friendly, feel free to go wild, but remember raw garlic can have quite a bite!!

Her favorite way to eat it is out of the food processor with Carrots of Crackers, so have the dippers ready, the whole family will love it.

Namaste,
Pam

Getting kids to eat healthy too

People always say to me, so your daughter is Vegan and Gluten Free too and I feel guilty saying, well she eats yogurt. But, although I understand the process and he nasty stuff hat happens in the dairy industry, I haven't found it in me to deny my daughter her favorite food, plain Greek Yogurt, that along with eggs in spring and summer from a friend with chickens, she is without Animal Products. We are works on the gluten.

But what if I eat animal products? (Knock it off!!! Oh ok, you decide) To be totally honest I would rather feed my daughter organic animal products then some of the "Vegan" crap out there. Oreos, Pepsi, Fritos, potato chips, all Vegan but combines they don't have enough nutritional value to keep my health finger healthy. So keep in mind, Vegan, Gluten Free, Whole Grains, none of this automatically means healthy.

So why then do we allow our kids to eat fruit snacks, sugar laden cereals, sugar laden granola bars and Chips? Maybe you are saying, 'I don't feed my child that junk,'but are you compromising your standards on food because its not worth the fight, or just easier. Well then for real this time, CUT IT OUT!

I recently had a major issue with Marley's preschool/daycare. (Rainbowland in Bedford, NH, in case you were considering this place). I had known since she started there in the Fall of 2011 (at age 2 1/2) that they would often feed them things like Cookie Crisp and cheese balls for snacks. I had mentioned on several occasions that I was not happy about the snacks , as she had never been exposed to his type of food before. After many conversations I finally have up (my first mistake). I turned a blind eye until I began to notice behavioral issues with my once angelic 3 1/2 year old.

So I went to the daycare Director and owner about changing what they were feeding the children and was met with denial and a negative attitude towards me. I finally told the school I would provide her snack. In NH, licensed child care centers need to do what the Families want with food. Instead they attempted to feed my child behind my back and told my now 4 year old that she could not have her avocado, she had to have what her friends were having. After many e-mails and some extremely negative words (from them, not me), I had to get a doctors note to provide my daughter with her own healthy snacks.

So after all this (and it is not over), I have recommitted to providing Marley wholesome, healthy snacks and I will fight the school all the way on this. What I learned from this is you can reverse the bad eating habits. Marley went from crying over wanting Goldfish for breakfast to eating gluten free oatmeal, or fruit and coconut water smoothies. Our treats are now, coconut water, homemade granola bars, or avocado chocolate pudding.

I will post a few healthy recipes that kids (at least my 4 year old) loves.

Good luck with the schools and outside influences, and just remember the battle is worth it!!!

Namaste,
Pam

Happy and Healthy!