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