1/4 Cup Barley Flour (or substitute flour of choice)
1/4 Cup Buckwheat Flour (or flour of choice)
1/2 Cup Ground Flax Seed
1/2 Cup Oats (rolled is fine)
2 teaspoons baking powder
1/2 teaspoon salt
1 teaspoon vanilla extract
1/3 Cup coconut oil (melted)
1/3 Cup Honey
2 eggs
1 1/4 Cups Almond Milk (or 1 cup of water)
Combine dry ingredients first then add all remaining ingredients to bowl and mix until combined.
I use some of the coconut oil to grease the waffle iron.
Top the waffles with frozen mixed berries and whipped coconut milk.
Sunday, February 23, 2014
Roasted Veggie Wraps with Garbanzo Bean Spread
Ingredients:
2 bell peppers, sliced into strips or bite-sized pieces
2 Roma tomatoes, sliced into bite-sized pieces
1 large onion, sliced into strips
8 oz asparagus
.5 lb summer squash, sliced into bite-sized pieces
Fresh spinach leaves
Juice of 1/2 lemon
Tortillas or other wrap of choice
Olive oil for the pan
Sea salt
For the bean spread:
15 oz can garbanzo beans, drained
2 cloves garlic, peeled and minced
2/3 cup water
Directions:
Preheat oven to 400
Prepare all of the veggies. Remove woody ends from asparagus and cut stalks crosswise in half, then in half again.
Spread the prepared peppers, tomatoes, asparagus, and summer squash out in a single layer on a baking pan (you may need to use 2 pans to give veggies enough space.)
Generously drizzle with olive oil and season with sea salt and pepper to taste. Toss a few times to distribute evenly.
Roast for about 20-25 minutes, until vegetables are tender, stirring halfway through so veggies cook evenly.
While the vegetables are roasting, make the bean spread:
In a skillet over medium heat, add a drizzle of olive oil and the minced garlic. Saute for about 1 minute. Add the beans and carefully mash with a fork.
Add 2/3 cup water and let cook on medium heat about 8 minutes or until thickened, stirring often. Add any optional herbs or lemon juice.
Assemble the wraps: smear the bean spread on tortilla, top with roasted veggies, and fresh spinach. Roll up and enjoy!
2 bell peppers, sliced into strips or bite-sized pieces
2 Roma tomatoes, sliced into bite-sized pieces
1 large onion, sliced into strips
8 oz asparagus
.5 lb summer squash, sliced into bite-sized pieces
Fresh spinach leaves
Juice of 1/2 lemon
Tortillas or other wrap of choice
Olive oil for the pan
Sea salt
For the bean spread:
15 oz can garbanzo beans, drained
2 cloves garlic, peeled and minced
2/3 cup water
Directions:
Preheat oven to 400
Prepare all of the veggies. Remove woody ends from asparagus and cut stalks crosswise in half, then in half again.
Spread the prepared peppers, tomatoes, asparagus, and summer squash out in a single layer on a baking pan (you may need to use 2 pans to give veggies enough space.)
Generously drizzle with olive oil and season with sea salt and pepper to taste. Toss a few times to distribute evenly.
Roast for about 20-25 minutes, until vegetables are tender, stirring halfway through so veggies cook evenly.
While the vegetables are roasting, make the bean spread:
In a skillet over medium heat, add a drizzle of olive oil and the minced garlic. Saute for about 1 minute. Add the beans and carefully mash with a fork.
Add 2/3 cup water and let cook on medium heat about 8 minutes or until thickened, stirring often. Add any optional herbs or lemon juice.
Assemble the wraps: smear the bean spread on tortilla, top with roasted veggies, and fresh spinach. Roll up and enjoy!
Fried Rice with Cashews and Kale
Ingredients:
2 1/2 cups cooked rice
2/3 cup cashews, toasted, chopped
1/2 yellow onion roughly chopped
3 stalks celery chopped
1/2 bunch kale, chopped
1 cup chopped carrots
1 TBS water
Juice of 1/2 lime
1 clove garlic, minced
Oil for the pan
Salt and Pepper to taste
Serve with soy sauce or tamari
Directions:
When using raw cashews, I recommend toasting them for a few minutes. Toasting helps release essential oils and makes them more fragrant and flavorful. To toast the cashews, preheat oven to 350. Spread the cashews out in a baking sheet lined with parchment paper. Toast for about 5-7 minutes, checking vigilantly. Stir and flip the nuts about halfway through the toasting time to ensure the nuts are toasted evenly. Once nuts are fragrant and lightly golden, remove from heat and from their baking sheet, otherwise they will continue toasting and could burn. Chop and set aside.
In a pan over medium high heat, add a drop of cooking oil, then saute all of the ingredients except the rice and cashews for about 7 minutes. Add the rice and cashews and cook for another 5 minutes, stirring frequently. Season to taste. Enjoy!
2 1/2 cups cooked rice
2/3 cup cashews, toasted, chopped
1/2 yellow onion roughly chopped
3 stalks celery chopped
1/2 bunch kale, chopped
1 cup chopped carrots
1 TBS water
Juice of 1/2 lime
1 clove garlic, minced
Oil for the pan
Salt and Pepper to taste
Serve with soy sauce or tamari
Directions:
When using raw cashews, I recommend toasting them for a few minutes. Toasting helps release essential oils and makes them more fragrant and flavorful. To toast the cashews, preheat oven to 350. Spread the cashews out in a baking sheet lined with parchment paper. Toast for about 5-7 minutes, checking vigilantly. Stir and flip the nuts about halfway through the toasting time to ensure the nuts are toasted evenly. Once nuts are fragrant and lightly golden, remove from heat and from their baking sheet, otherwise they will continue toasting and could burn. Chop and set aside.
In a pan over medium high heat, add a drop of cooking oil, then saute all of the ingredients except the rice and cashews for about 7 minutes. Add the rice and cashews and cook for another 5 minutes, stirring frequently. Season to taste. Enjoy!
Tuesday, February 4, 2014
Cucumber Tomato Feta Salad
INGREDIENTS:
about 1 pint of halved or quartered cherry tomatoes
2 medium field cucumbers, halved lengthwise, seeded, and diced to about 1/2-inch
1/2 of a medium red onion, diced
1/2 cup crumbled feta
1/4 cup shredded fresh basil leaves
1 tbsp red wine vinegar
1/2 tsp raw sugar or honey
2 tbsp olive oil
1/2 tsp freshly ground black pepper
1/2 tsp sea salt, or to taste
In a large bowl, combine cucumbers, tomatoes, onion, basil and feta cheese. Toss to mix.
Whisk olive oil, vinegar, sugar or honey, pepper and salt in small bowl. Taste dressing and adjust seasonings if necessary. Drizzle dressing over salad, toss, taste and adjust seasonings. Serve immediately, or allow to sit at room temperature for about 30 minutes for the cucumbers to soften and the flavors to blend.
Chickpea and Tomato Salad
The amounts are really loose on this salad. I just add more or less, depending on how big a dish I want to make. I also sometimes add cucumbers.
Salad:
1 can Chickpeas
1 handful fresh Basil
1 pint Grape Tomatoes
3 cloves crushed Garlic
Dressing:
Apple Cider Vinegar
White Wine Vinegar
Salt
Honey
Salad:
1 can Chickpeas
1 handful fresh Basil
1 pint Grape Tomatoes
3 cloves crushed Garlic
Dressing:
Apple Cider Vinegar
White Wine Vinegar
Salt
Honey
100% Whole Wheat Bread
100% Whole Wheat Bread—This fluffy bread is fast and easy to make
Grind 8 cups wheat into flour
In Bosh Mixer:
6 c wheat flour
1/3 c vital wheat gluten
2 T salt
3 T yeast
Add:
6 c warm water (can use applesauce for some of the liquid)
2/3 c oil
2/3 c honey
Mix 2 minutes on low (#1) to dissolve yeast. Then add 1 c wheat flour at a time until the sides of the Bosh mixer come clean (about 6-8 more cups). Knead on medium low (#2) for 8-10 min. Let sit for 15 minutes (optional). Turn out onto an oiled surface. Divide into 5 loaves and place in greased pans (4 x 8”). Let the dough raise until it is just over the top of the pan (30 min?). This bread only has to raise once!
Bake at 350° F. for 30 minutes.
Grind 8 cups wheat into flour
In Bosh Mixer:
6 c wheat flour
1/3 c vital wheat gluten
2 T salt
3 T yeast
Add:
6 c warm water (can use applesauce for some of the liquid)
2/3 c oil
2/3 c honey
Mix 2 minutes on low (#1) to dissolve yeast. Then add 1 c wheat flour at a time until the sides of the Bosh mixer come clean (about 6-8 more cups). Knead on medium low (#2) for 8-10 min. Let sit for 15 minutes (optional). Turn out onto an oiled surface. Divide into 5 loaves and place in greased pans (4 x 8”). Let the dough raise until it is just over the top of the pan (30 min?). This bread only has to raise once!
Bake at 350° F. for 30 minutes.
Monday, February 3, 2014
Red Lentil Carrot Soup
6 large carrots, peeled and chopped
2 large onions, chopped
1 cup red lentils, uncooked
12 cups chicken broth
salt and pepper to taste
Directions:
Carmelize onion in large sauce pan with butter. Once the onion begins to be translucent, add broth. Add in carrots and lentils and bring to a boil. Reduce heat and simmer for 30-45 minutes, or until veggies are tender. Blend soup until smooth. Season to taste with salt and pepper. Garnish with green onion.
2 large onions, chopped
1 cup red lentils, uncooked
12 cups chicken broth
salt and pepper to taste
Directions:
Carmelize onion in large sauce pan with butter. Once the onion begins to be translucent, add broth. Add in carrots and lentils and bring to a boil. Reduce heat and simmer for 30-45 minutes, or until veggies are tender. Blend soup until smooth. Season to taste with salt and pepper. Garnish with green onion.
Mushroom Barley Soup
Mushroom barley soup
Serves 4
Ingredients:
1 cup pearled barley
2 tablespoons olive oil, divided
1 medium yellow onion, diced
3 large carrots, diced
20-25 baby bella mushrooms, sliced
4 handfuls spinach, washed
4 cups low-sodium vegetable broth
1 bay leaf (fresh), 2 if dried
1 tablespoon fresh thyme leaves
Kosher salt and fresh black pepper
Directions:
In a medium-size pot, heat 1 tablespoon of olive oil over medium-high heat.
Add barley, stir thoroughly to coat and saute for 1 minute.
Add 3-1/2 cups of water to the barley and bring to a boil.
Cover, reduce heat to medium-low, and simmer until tender for 30 to 35 minutes.
Meanwhile, heat the olive oil in a large pot over medium-low heat.
Add the onions, 1/2 teaspoon kosher salt and 1/2 teaspoon fresh pepper, cover and cook until the onions are translucent, roughly 6 to 7 minutes.
Add the carrots and cook for 5 to 6 minutes.
Add the mushrooms to the pot, increase heat to medium-high, cover and cook for an additional 3 to 4 minutes, or until the mushrooms have softened and given off their juices.
Add the vegetable broth, bay leaves and thyme to the pot and simmer, uncovered, for 10 to 12 minutes.
Remove and discard the bay leaves.
Add the cooked barley to the pot and cook for an additional 3 to 5 minutes or until broth thickens up just a bit.
Adjust salt and pepper to taste.
Serves 4
Ingredients:
1 cup pearled barley
2 tablespoons olive oil, divided
1 medium yellow onion, diced
3 large carrots, diced
20-25 baby bella mushrooms, sliced
4 handfuls spinach, washed
4 cups low-sodium vegetable broth
1 bay leaf (fresh), 2 if dried
1 tablespoon fresh thyme leaves
Kosher salt and fresh black pepper
Directions:
In a medium-size pot, heat 1 tablespoon of olive oil over medium-high heat.
Add barley, stir thoroughly to coat and saute for 1 minute.
Add 3-1/2 cups of water to the barley and bring to a boil.
Cover, reduce heat to medium-low, and simmer until tender for 30 to 35 minutes.
Meanwhile, heat the olive oil in a large pot over medium-low heat.
Add the onions, 1/2 teaspoon kosher salt and 1/2 teaspoon fresh pepper, cover and cook until the onions are translucent, roughly 6 to 7 minutes.
Add the carrots and cook for 5 to 6 minutes.
Add the mushrooms to the pot, increase heat to medium-high, cover and cook for an additional 3 to 4 minutes, or until the mushrooms have softened and given off their juices.
Add the vegetable broth, bay leaves and thyme to the pot and simmer, uncovered, for 10 to 12 minutes.
Remove and discard the bay leaves.
Add the cooked barley to the pot and cook for an additional 3 to 5 minutes or until broth thickens up just a bit.
Adjust salt and pepper to taste.
Tri-Color slaw with Lime Dressing from The Kitchn
This makes a delicious slaw to put inside fish tacos. So colorful and pretty.
Ingredients:
1/2 head green cabbage, cored
1/2 head red cabbage, cored
1 pound carrots, peeled and shredded
1 large bunch cilantro, leaves roughly chopped
3 limes, juiced (about 1/3 cup)
2/3 cup neutral oil, such as peanut or safflower
1 to 2 teaspoon sugar
Kosher salt and freshly ground pepper
Shred the cabbage finely in using a chef's knife, a mandoline, or a food processor's shredding blad. In a very large bowl, toss together the shredded cabbage with the shredded carrots and chopped cilantro.
Whisk the lime juice and oil together in a bowl or measuring cup, and whisk in the sugar. Toss with the slaw, and season generously with salt and pepper (it may need more than you think it will at first, and this salad definitely needs its salt!).
Best served within a day or two, cold from the fridge, but you can refrigerate it for up to 3 days or until it loses its crispness.
Ingredients:
1/2 head green cabbage, cored
1/2 head red cabbage, cored
1 pound carrots, peeled and shredded
1 large bunch cilantro, leaves roughly chopped
3 limes, juiced (about 1/3 cup)
2/3 cup neutral oil, such as peanut or safflower
1 to 2 teaspoon sugar
Kosher salt and freshly ground pepper
Shred the cabbage finely in using a chef's knife, a mandoline, or a food processor's shredding blad. In a very large bowl, toss together the shredded cabbage with the shredded carrots and chopped cilantro.
Whisk the lime juice and oil together in a bowl or measuring cup, and whisk in the sugar. Toss with the slaw, and season generously with salt and pepper (it may need more than you think it will at first, and this salad definitely needs its salt!).
Best served within a day or two, cold from the fridge, but you can refrigerate it for up to 3 days or until it loses its crispness.
Stuffed Baked Sweet Potatoes with Kale Salad
For the baked sweet potatoes:
4 medium to large potatoes (yams)
1. Wash and cut out any blemishes on the skin
2. Position rack in center of oven; preheat to 350. Pierce sweet potatoes in several places with fork; place on rimmed baking sheet. Bake until very tender when pierced with fork, about 1-1 1/2 hours. Remove from oven and cool slightly.
3. Use knife to crack the sweet potatoes open lengthwise in preparation for adding the toppings. No scooping, or mashing.
For the topping:
2 cups kale, rinsed well
1 shallot, peeled and finely chopped
4 TBS almonds, sliced into slivers
1 tomato, diced
2 avocados, thinly sliced or diced
.33 lb shiitake mushrooms
Olive oil for sauteing
Directions:
1. Wash kale well. Remove kale leaves from thick stems and chop into small pieces.
2. Warm a large skillet and add a dollop of olive oil. Add the chopped shallots and saute for about a minute, until shallots are beginning to look translucent, and then add in the chopped kale. Saute until kale leaves are just wilting, and bright green.
3. Transfer steamed kale mixture to large bowl. Salt to taste.
4. Fold in slivered almonds, tomatoes, and avocado.
5. Clean, slice and saute shiitake mushrooms in the warmed skillet. Add a little more oil to prevent sticking. When mushrooms are browned, remove from heat and set aside.
Pile the toppings onto the potatoes. Garnish with green onions.
4 medium to large potatoes (yams)
1. Wash and cut out any blemishes on the skin
2. Position rack in center of oven; preheat to 350. Pierce sweet potatoes in several places with fork; place on rimmed baking sheet. Bake until very tender when pierced with fork, about 1-1 1/2 hours. Remove from oven and cool slightly.
3. Use knife to crack the sweet potatoes open lengthwise in preparation for adding the toppings. No scooping, or mashing.
For the topping:
2 cups kale, rinsed well
1 shallot, peeled and finely chopped
4 TBS almonds, sliced into slivers
1 tomato, diced
2 avocados, thinly sliced or diced
.33 lb shiitake mushrooms
Olive oil for sauteing
Directions:
1. Wash kale well. Remove kale leaves from thick stems and chop into small pieces.
2. Warm a large skillet and add a dollop of olive oil. Add the chopped shallots and saute for about a minute, until shallots are beginning to look translucent, and then add in the chopped kale. Saute until kale leaves are just wilting, and bright green.
3. Transfer steamed kale mixture to large bowl. Salt to taste.
4. Fold in slivered almonds, tomatoes, and avocado.
5. Clean, slice and saute shiitake mushrooms in the warmed skillet. Add a little more oil to prevent sticking. When mushrooms are browned, remove from heat and set aside.
Pile the toppings onto the potatoes. Garnish with green onions.
Roasted Butternut Squash with Penne Pasta from: Jill Whelan
1 medium butternut squash (or 1 package Costco prepared squash)
1 1/2 cup diced onion
3 cloves minced garlic
1/2 tsp crushed red onion flakes
3 TBS oil (olive or avocado)
1 TBS lemon juice
2 tsp salt
1 lb Penne Pasta
1/2 cup minced parsley
1/2 cup grated parmesan
Salt and Pepper to taste
Preheat Oven to 375
Peel Squash using heavy knife. Cut, scoop out seeds, and dice. Place squash in mixing bowl, add onion, garlic, chili flakes, olive oil, lemon juice, and salt. Toss and mix well.
Place mixture in a large roasting pan, roast for 45 minutes, or until golden brown, stirring occasionally.
Cook pasta and place in large serving bowl. Mix in the squash, parmesan, salt and pepper.
1 1/2 cup diced onion
3 cloves minced garlic
1/2 tsp crushed red onion flakes
3 TBS oil (olive or avocado)
1 TBS lemon juice
2 tsp salt
1 lb Penne Pasta
1/2 cup minced parsley
1/2 cup grated parmesan
Salt and Pepper to taste
Preheat Oven to 375
Peel Squash using heavy knife. Cut, scoop out seeds, and dice. Place squash in mixing bowl, add onion, garlic, chili flakes, olive oil, lemon juice, and salt. Toss and mix well.
Place mixture in a large roasting pan, roast for 45 minutes, or until golden brown, stirring occasionally.
Cook pasta and place in large serving bowl. Mix in the squash, parmesan, salt and pepper.
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