Sassy Summer Wontons

 At your next backyard event, wow your friends with these light, savory delights! Easy to make and low-cal, they're loaded with fresh steamed veggies.

Ingredients:
Using a grater, shred 1 cup each of the following vegetables:
-Broccoli
-Red Cabbage
-Carrot
-Onion
Also needed:
Won ton wraps (I prefer Nasoya brand, makers of  my favorite Tofu!)
3 teaspoons of minced Garlic
1/2 teaspoon of Sea Salt
1/2 teaspoon of ground Black Pepper
2 tablespoons of locally sourced Honey *
2 tablespoons of Soy Sauce (or Tamari) *
1 cup of water

1 steamer basket

*You will need more to make a light sauce to serve with the won tons. 

Directions:

1 - Using a steamer basket (seen at the left) or a vegetable steamer, steam the grated broccoli, carrots, and red cabbage for no more than 5 minutes. You only want them veggies slightly softened. They will cook again later once they're made into won tons.

Over medium heat, saute the onion and garlic. If you use a non-stick pan, no oil is needed. There is plenty of natural oil in the onions for a good saute. Once the onions are clear, add in the salt, pepper, honey and soy sauce. Remove from the heat and fold in the steamed veggies.

2 - Preheat your oven for 400*F and line a baking sheet with parchment paper.

Ready your work space by making sure the counter is dry and clean. The light wrappers will be weakened by any moisture they lay in and any crumbs on your counter will stick into their gentle dough. 

Also, get a cup of water with a top opening large enough for you to comfortably dip your fingers. 

3 - Using a 1 teaspoon measure (or a metal 'tea' spoon) scoop out one small portion of your steamed veggie mix and lay it in a small won ton square. Repeat this process four or five times to have an assembly line of won tons ready. Once your start closing them with your wet fingers, it's hard to hold them and fill them. It's easier to wet and seal several at a time, dry your fingers and start again. 

 4 - Seal your won tons by dipping our fingers into the water and edging the sides of the won tons to moisten them like an envelope.

5 - Seal up the sides of the won ton by pressing the ends together and pinching the sides closed. 

6 - Arrange your won tons on the baking sheet and bake for 8 mins or until barely brown on the edges.

7 - Allow your won tons to cool on a plate and serve with a dipping sauce made from equal parts honey and soy sauce. Enjoy! 

Madras Curry with Couscous

Named for a 17th century port city in India, this savory dish is easy to make but hard to beat. You can kick this meal up an awesome notch by adding diced, pan seared tofu or chicken.

Ingredients:

1 tablespoon of Coconut Oil 

1 small White Onion, finely chopped

1 Red Bell Pepper, finely chopped
1 tablespoon of minced Garlic

1 can of organic Diced Tomatoes
1 small can of organic Tomato Paste
1/2 teaspoon of Sea Salt
1 tablespoon of Curry Powder - I make my own from scratch. The recipe for it can be found here on my blog in the March recipes section. I find it's much more flavorful than store-bought varieties and I can control the spice intensity. 
1 teaspoon of Cumin Seeds (or 1/2 tsp of ground Cumin)
1/2 teaspoon of ground Black Pepper
1/2 teaspoon of Cayenne powder
1 pinch of Cardamom - This spice is rarely used in savory dishes but I find it wakes up the sweetness of the tomatoes. 
2 cups of Couscous, prepared according to the package directions

Directions:

In a medium saucepan, over medium heat, melt the coconut oil and saute the onions, peppers, and garlic. Once the onions are clear in color, add the diced tomatoes and then the tomato paste. Work in the salt. Now add all the remaining spices, and allow to simmer gently while you prepare the couscous. Once the couscous is ready to serve, the Madras will be too.

Makes 4 servings.

This meal is:
- Gluten-Free
- Vegan
- Dairy-Free

Green Bean Casserole - Like You've Never Seen It Before

Healthy Moms - This double-header is for you!

Getting kids to eat their veggies is the battle of every health-conscious Mom. This dish is tasty and absolutely loaded with veggies. With delicious Colby Jack Cheese mixed in, these green beans go from side-dish to main course. Serve it over a cup of whole-wheat pasta noodles and your children are sure to dive right in!

Ingredients:

1 small White Onion, finely chopped and steamed

1 small head of Cauliflower florets (no stems), steamed

2 cups of fresh or frozen Butternut Squash cubes, steamed

3 tablespoons of dried Parsely

1/2 cup of Colby Jack Cheese, shredded

1/2 cup of Milk (I prefer Almond or Soy, but this recipe works with all types)

1/4 cup of Heavy Cream

1 1/2 teaspoons of Sea Salt

A Pinch of nutmeg or cinnamon (your preference)

3 cups of fresh or frozen (cut or julienne) Green Beans, steamed

Optional: 1 box of Whole Wheat or Gluten-Free pasta noodles prepared according to the directions. 

Directions:

Steam your onions, cauliflower, and squash until fork tender. This means they should mash easily with a fork. 

Put them all in a food processor and puree until a thick orange cream forms. 

In a large saucepan over medium heat, pour the pureed veggies in and add the milk and heavy cream. Stir them gently until the fluid is smoothly mixed in, now add the salt, parsley, and the pinch of nutmeg. (When I say a 'pinch', I literally mean I want you to pinch a small amount between your thumb and first finger. This is the quantity your need.) Sprinkle in the cheese, continuously fold until the cheese is completely melted. You can add more cheese if you desire a thicker consistency. 

Now fold in the steamed green beans. Your Green Bean Casserole is ready. You can serve it as a side dish or lay it over a bed of warm pasta for a hearty dinner. 

Makes 6 servings.

This recipe is:

- Vegetarian

- Gluten-Free

Creamy Butternut Squash Soup

 A great summer soup!

Ingredients:

1 large bag of frozen Butternut Squash, defrosted

2 tablespoons of extra virgin Olive Oil

½ tsp of Sea Salt

¼ teaspoon of ground black pepper

¼ teaspoon of nutmeg

¼ teaspoon of cinnamon

5 cups of water

1 large White Onion, finely chopped

1 tablespoon of Garlic, minced

2 teaspoons of dried Sage

1 teaspoon of dried Marjoram

2 teaspoons of Sea salt

1 cup of Coconut cream

Directions:

Preheat the oven to 400*F and line a baking sheet with parchment paper. Remember to never substitute wax paper for parchment paper, they are very different and wax paper will give your roasted veggies and fruits an odd smell.

In a large bowl, drizzle the olive oil over the chunks of butternut squash. Sprinkle over it the ½ teaspoon of Sea salt, and the black pepper, nutmeg, and cinnamon. Toss the mix with your fingers, working to thoroughly coat the butternut squash cubes.

Placed the seasoned cubes in oven for 25 minutes, or until fork tender.

In a large pot, bring the water, onions, garlic and all remaining spices to gentle boil. Add in the roasted butternut squash and return to a gentle boil. You can add one more cup of water if you think it necessary.

Use an immersion blender or your food processor to puree the soup. Once pureed, slowly add the coconut cream a little at a time and work it into the soup.

Makes 6 servings. Garnish with fresh Thyme leaves and stems before serving.

This recipe is:

- Vegan

- Gluten-Free

 

Spinach and Red Pepper Frittata

The perfect breakfast for any time of day!

Ingredients:

1 teaspoon of Olive Oil

2 cups of Baby Spinach, chopped

1 bunch of Green Onions, chopped

1 Red Bell Pepper, chopped

4 large Eggs (or equal amounts egg substitute), scrambled

3 tablespoons of Almond or Soy Milk

1/4 cup of crumbled Feta Cheese

1 pinch of Sea Salt

1 pinch of ground Black Pepper

1 pinch of dried Thyme

Directions:

Preheat the oven to 275*F. Grease the sides of a small baking pan or small iron skillet.

 

In a medium sauce pan, saute the green onions, red peppers and spinach until the spinach is thoroughly wilted. Set aside to cool while you prep the egg batter. 

Using a metal whisk, beat eggs, milk, and all spices together. Add in the sauteed vegetables, and then the crumbled cheese. Pour the frittata mixture into the the small baking pan, and bake for 18-22 minutes depending on the depth of your pan. You'll know it's done when the top rises and gently cracks. Please don't wait until it turns golden brown, this is not a quiche and it will be overdone at that point. 

This is delicious light and savory meal makes 4 servings. 

This meal is:

- Gluten-Free

- Vegetarian

- Whole Food

Bulgur Wheat Stew

Meet a delicious friend of mine. This is Bulgur Wheat. 

A centuries-old culinary treasure used in Mediterranean cuisine, this little grain is practically unknown in the West. High in both fiber and B-Vitamins, it's incredibly versatile and can be used in any way you would normally use rice. 

Bulgur wheat is a fiber-powerhouse, something no rice can claim. Cup to cup, Bulgur wheat has twice as much fiber as brown rice and 8 times as much fiber as white rice. Still it has the same texture and flavor. It's also gluten-free. 

Best of all, this hearty little grain is super easy to use and cooks up in the half the time of regular rice!

Take a walk on the Mediterranean side and give this ancient grain a try. I'm certain you'll enjoy it.  And, your body will thank you.

Ingredients:

1 tablespoon of Olive Oil

1 medium White Onion, chopped

1 Red Bell Pepper, chopped

1 tablespoon of minced Garlic

1 large handful of Spinach or a cup of baby spinach

1 cup of Water

1 cup of Bulgur Wheat

1 can of organic Diced Tomatoes (I prefer onion or herb varieties)

1 cup of Salsa (you can substitute with more diced tomatoes)

5 fresh basil leaves, chopped

2 teaspoons of Sea Salt

1 teaspoon of ground Black Pepper

1/2 teaspoon of Paprika (I prefer smoked paprika)

1/4 teaspoon of Thyme (or 1 tsp of fresh Thyme leaves)

1/4 teaspoon of Rosemary (or 3 fresh sprigs)

Directions:

In a large pot, over medium heat, saute the onion, bell pepper, spinach, and garlic until the onion go clear. 

Add the water, tomatoes, salsa, basil leaves, and all spices. Stir to mix well. Add the Bulgur Wheat and simmer until the wheat absorbs all the liquid and becomes tender (About 15 mins.) 

Serve with fresh Basil. Makes 4 servings.

This recipe is:

- Gluten-Free

- Vegan

- Whole-Food

Must-Have Black Bean Hummus

 

This. Hummus. Rocks!

Ingredients:

1 medium White Onion, finely choopped

3 cloves of Garlic, cut into chunks

2 tablespoons Olive Oil*

1 teaspoon kosher Salt

½ teaspoon of ground Paprika (I prefer smoked paprika)

½ teaspoon of dried Basil

½ teaspoon of ground Black Pepper

1 can organic Black Beans (O), drained and rinsed

1 fresh lemon, squeezed

2 tablespoons tahini or all-natural peanut butter (for a richer, nuttier flavor)

 

*You may need more depending on your preferred texture. Keep it handy. 

Directions:

In a medium saucepan over medium heat, saute your onions in 1 tablespoon of olive oil. Add the black beans and all spices, including the garlic chunks. Allow to heat through, but don't let the beans get mushy.

There are two key things that will insure your hummus is deliciously smooth: put the ingredients in the food processor in the correct order and let the processor run for as long as it needs.

Place the lemon juice, the second tablespoon of olive oil, and tahini (or PB) in the food processor and let it run until all the ingredients are thoroughly combined. You may have to stop it, push the ingredients down the side with a spatula and then run it again.

Now add about half the black beans mixture. Run the processor again until the ingredients are nearly smooth. Last step, put all the remaining ingredients into the food processor and let it run until the mixture is completely smooth and creamy. 

Depending on the strength and brand of your machine this could take up to a minute or more. If you like a super smooth texture, add another tablespoon of olive oil. Making this recipe with natural peanut butter also ups the creaminess factor!

Serve with triangle of warm pita bread. Enjoy!

Orange-Ginger Carrot Soup

This is my favorite soup!

I could tell you how amazing this light and savory soup is, 
how easy it is to make, and how it's even tastier the next day;
but I'm afraid you'd take my word for it, 
and miss out on making a pot for yourself!

Ingredients:

6 cups of water

¼ cup of dried Parsley

1 large orange with the rind completely grated into zest

Juice of 1 large orange

2in piece of ginger, skinned and grated

½ teaspoon of Turmeric

1 tablespoon of Kosher Salt, plus 2 teaspoons of more

½ teaspoon of ground Black Pepper

2 lbs of carrots, unpeeled, cut into 1” sections

Plus:

¾ cup of Coconut Milk

2 cups of broth

Directions:

In a large kettle of medium-high heat bring to boil the 6 cups of water and all the spices, including the orange zest and the juice from the orange. While works towards boiling, chop your carrots. There's no need to remove their skins, just snip off the tips at both ends and chop them into 1" sections. Place all the carrots into the boiling water and maintain a soft, steady boil until the carrots are fork-tender. 

Drain the carrots with a colander, catching the broth beneath it with a large mixing bowl. Use your food processor to puree the cooked carrots into a paste. When all the carrots have been pureed, slowly mix in the coconut milk and 2 cups of the broth you trapped (you can use more if you like a lighter textured soup). 

Serve with a sprinkle of fresh Thyme and enjoy!

Makes 5 cup-sized servings. 

This recipe is:
- Gluten-Free
- Vegan
- Whole-Food

 

Banana Muffins - A Mouthful of Happiness!

Happy Mothers' Day!

My Mom loves Banana recipes....banana muffins, banana cake, and banana quick bread. Banana baked goods make her happy! In her honor, today's recipe is my famous banana cake crafted into perfect pint-sized muffins. These will make your Mom and your mouth so happy. This flexible recipe is perfect for cakes, muffins, and decorative quick breads. Remember to adjust the baking time.

Whole-food Moms! You're gonna love making these delicious darlings for your own little dears. You'll feel guilt free giving them seconds because you know you made them with the healthy, whole-grain ingredients. 

Going the extra-tasty mile . . .

At the end of this recipe are directions for a great tasting whole-food icing. It's the perfect topper for decorative muffins, quick breads or if you use this recipe to make a cake.

Ingredients:

1 ½ cups ripe Bananas, mashed  (4 frozen bananas, defrosted)
2 teaspoons lemon juice
¾ cup Butter, softened*
2 ½ cups Brown Sugar, or Sugar In The Raw

3 large Eggs*

3 teaspoons Vanilla
1 ½  teaspoons Baking soda
½ teaspoon Salt  

1 cup of Coconut Milk

½ cup of Almond (or Soy) Milk

1 tablespoon of white Vinegar (white whine vinegar also works)
1 ½ cups of Whole Wheat Flour

1 ½ cups of regular Flour

* Vegan substitutes can be found at the bottom of this recipe.

HINT: Don't skip the fridge trick! It makes these beauties so moist they melt in your mouth!

Directions:

Preheat your oven to 275*F and line a mini-muffin pan with mini-muffin papers. Grab a good fork. This whole recipe is made with a fork.

 

Using kitchen scissors, snip the top off of each defrosted banana and squeeze them into the bowl. They'll look slimy and weird and totally unappealing, but don't worry they're gonna make this recipe great! Add the lemon juice and mash the two together with a fork. Set them aside and let their flavors mingle while you work on the other ingredients.

Hopefully you were able to soften your butter the old-fashioned, by letting it sit on your counter for an hour or two. If not, then microwave your butter for about 25 seconds, you'll know it's ready when you can press it flat with a fork. Add your sugar and cream together with a fork until the sugar is completely mixed into the butter. 

Now crack in your eggs. Using your fork, scramble the eggs into the sugar/butter mix until a fluffy yellow batter forms. Next add in your baking soda and salt. I know it's not traditional to alternate between wet and dry ingredients, but there's a method to my madness. Colliding the eggs with the baking soda is what makes this batter rise beautifully and the muffins melt in your mouth. 

In a small bowl, mix together the coconut milk, almond/soy milk, and vinegar. You're making a buttermilk substitute. Whip these 3 ingredients together with a fork and pour into the egg batter. Mix well.

Now it's time to go bananas! Pour in the bananas and stir well with your fork. Time for the last ingredient: flour. Using your fork, mix in your two flours, a little at a time.

Fill your mini cups a tad more than ½ full. Be careful not to overfill. This recipe rises high and they'll overflow. You don't have to make mini muffins like I did. This recipe can also be used to make large muffins, and is even perfect as a cake recipe!

Bake until the tops are a soft golden brown, about 16 minutes. Follow your nose to tell if these cuties are complete. You should just barely be able to smell them baking. If you can smell them from the living room, they're probably overdone. If you choose to make large muffins or a cake, double check the baking time by inserting a toothpick and making sure it comes out clean.

As soon as they come out of the oven, turn over your pan and dump the muffins out onto the counter or cooling rack to cool. I know tradition says to keep them in the pan, but the problem is they continue to cook in the hot pan. Get them out as soon as you can. 

Let one batch cool while you prep and another batch. By the time you line the muffin pan again, fill each cup and pop them into the oven. The first batch will be ready for their last step: going into the fridge! Place your warm muffins in a resealable Tupperware container and stick them right into your fridge.

I know this is a bit different, but trust me it makes them so moist and delectable. Going from the hot oven into the cold fridge seals in their moisture in ways only thermal laws of Physics can properly explain. Your tongue won't care about the science, it'll be too busy enjoying how perfectly moist and delicious they are. 

Keep them in the fridge until you're ready to serve!

The Frosting on the Cake. . .

Let's be honest, sometimes frosting just makes good things better! If you use this recipe for decorative muffins or a cake, try this awesome whole-food frosting recipe. It takes this recipe from delicious to pure muffin magic. 

Coconut Cream Cheese Frosting:

¾ cup Coconut cream

1 cup (full package) of Cream Cheese, softened

2 teaspoons of pure Vanilla Extract

Allow your cream cheese to soften on the counter. Using an electric mixer, beat the vanilla and coconut cream into the cream cheese by adding a little at a time until it's thoroughly mixed. Use a pipping bag or a small spatula to apply the frosting. If you have some walnuts handy, sprinkle them on top for added delight. 

Banana Cake with Coconut Cream Cheese Frosting

Banana Walnut Quick Bread w/ 1 cup of Walnuts added to batter

Makes : 

60 mini-muffins

or 2 dozen regular muffins

or 4 medium quick breads  

or 1 large cake

Vegan Substitutions

Eggs -  For making muffins, substitute 1/2 banana for each egg. If you're making this recipe as a cake or quick bread, then substitute all 3 eggs for 1/2 cup of all natural applesauce. 

Butter - Substitute the same amount for vegan butter or a vegetable oil of your choice. Do not use butter substitutes like Earth Balance or I Can't Believe It's Not Butter, they have too much water and salt and will not bake well.

Frosting - Substitute the cream cheese with 8oz of firm tofu and 1/4 teaspoon of salt. Using a food processor to grind the tofu and then add the remaining ingredients, into the machine and blend until smooth.