Monthly Archives: March 2013

Coconut Banana Caramel Cream Pie

27 Wednesday Mar 2013

Posted by in dessert, gluten-free, vegan

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Love:

Last fall my sister came for a visit and I wanted to make her a special meal and an even more special dessert. I made a version of this pie with a traditional graham cracker crust and caramel that I made by boiling a can of sweetened condensed milk (still in its sealed can mind you) for 2 1/2 hours! Plus heavy whipping cream for a topping. I knew this would be a hit with my sis, the last pie I made her was a chocolate tofu pie and she ain’t down with no tofu pie. I can’t wait till she visits again so I can make her this new version, don’t tell her but it’s vegan and gluten-free and if you ask me better than the one we had last fall. I have been working out this recipe in my head for the last six months and then one Monday morning in yoga during savasana (corpse pose for those of you who aren’t into yoga) it all fell into place. I couldn’t be happier to share this recipe and hopefully some new ideas (caramel sauce made from dates, and coconut whip cream) with you, and most of all I can’t wait to make it for my non tofu eating sis! Enjoy!

Food:

Coconut Banana Caramel Cream Pie serves 8

Crust-

3/4 c. organic thick rolled oats (gluten-free)

3/4 c. unsweetened shredded coconut (I buy mine in the bulk section)

3/4 c. walnuts

6 T. coconut oil, melted

3 banana’s, sliced (for filling)

Directions:

1. Pre-heat oven to 350 degrees. Place the oats, walnuts and shredded coconut in the food processor, pulse until you get a nice crumble.

2. Pour the crumble into the pie pan, add the melted coconut and with a fork mix until well combined. Smooth out and press up the sides.

3. Bake for 22 min. Take out of oven (the center of the crust might puff up, don’t worry) and let cool 15 min. With the bottom of a measuring cup smooth out the crust again, press lightly up the sides and then place the crust in the fridge for at least one hour (I think mine was in there for 2), it will firm up and be ready for the rest of the ingredients.

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Salted Caramel Dip/Sauce- politely borrowed from My New Roots

2 cups pitted Medjool dates

¼ cup raw nut or seed butter (almond, cashew, sesame tahini, sunflower) (I prefer almond butter)

4 tsp. fresh lemon juice

½ tsp. sea salt (or more to taste)

1 vanilla bean, seeds scraped (I use organic vanilla extract)

soaking water as needed

Directions:

1. Soak dates for at least 4 hours in water.

2. Drain dates, reserving the soak water.

3. Add dates to a food processor along with all other ingredients, except for soaking water. Blend on high until dates are smooth. Add soaking water, 1 tablespoon at a time until the desired consistency is reached (for a sauce to pour or drizzle, add more water).

4. Store in an airtight glass container in the fridge for up to a week.

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Coconut Whip Cream-

1 c. canned coconut milk, chilled (save the leftovers for a smoothie OR if you really like whip cream use all of it and adjust sweetness)

1 T. pure maple syrup

1 tsp. vanilla extract

Directions:

1. Pour the canned chilled coconut milk into a bowl (I used my kitchen aid mixer with the whip attachment). Start to whip. When it starts to firm up stop machine and add maple syrup and vanilla. Whip again until you’ve reached desired consistency. (I like mine firm but still light and fluffy, use your best judgement it will firm up more in the fridge).

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Toasted Coconut for topping-

1/4 c. unsweetened shredded coconut

1. Place the coconut in a dry saute pan over medium low heat, lightly toast stirring often. Careful not to burn, set aside.

Assemble-

1. Prepared crust

2. Sliced bananas

3. Salted Caramel Sauce

4. Coconut Whip Cream

5. Toasted Coconut

Place in the fridge for at least an hour for all the flavors to meld together, cut with a very sharp knife and serve immediately.

DSCN2802DSCN2804DSCN2807DSCN2810DSCN2793Nutrition:

Coconut oil- Coconut oils medium-chain fats are easily absorbed and preferentially used as an energy source, their burning actually increases the body’s metabolic rate. Coconut oil contains a fat called lauric acid also found in breast milk, lauric acid is converted into a highly beneficial compound called monolaurin, an antiviral, antibacterial destroyer of disease-causing organisms.(Canned coconut milk- buy whole, not low-fat. Low fat coconut milk has most of the medium-chain fats removed. Choose a brand that has no additives.)

Dates- Dates are rich in antioxidants  and anti-cancer compounds. An alkaline food and an excellent source of easily digested carbohydrates.(Eating local is key in a holistic diet, but eating regionally is also important depending on where you live. In Utah we don’t have a year round growing season so eating within our region fills in those gaps. Dates are in season in California during this time of year and I was lucky enough to be gifted 2 lbs of them. This was the perfect recipe to use some of them on.)

Oats- Oats provide and abundance of antioxidants and lignans which help protect against cancer and help stabilize blood sugar levels. Rolled oats, which are minimally processed are slightly less beneficial than steel-cut or whole oat groats.

Tamari Glazed Bok Choy

18 Monday Mar 2013

Posted by in appetizer, seasonal, Side dish, vegan

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Food:

Tamari Glazed Bok Choy– serves 2

2 large or 4 medium baby bok choy, cut into quarters

2 small garlic cloves, chopped

1 inch ginger, peeled and grated

2 T. mirin

2 T. organic tamari (gluten-free)

1 T. pure maple syrup/ local honey

1 tsp. sesame oil

1 tsp. ume vinegar or rice wine vinegar

1 tsp. cornstarch

1 tsp. coconut oil

Cilantro and scallions- garnish

Directions:

1. Start by heating a heavy bottom pot over medium heat, add the coconut oil and let it melt. While you are waiting for the oil to melt combine the garlic, ginger, mirin, tamari, maple syrup, sesame oil, vinegar and cornstarch in a bowl, mix and set aside.

2. When oil has melted place the bok choy cut side down in the oil and cook for three minutes. Turn and brown on the other cut side for another three minutes. Rotate one more time and cook for another three minutes.

3. At the end of those last three minutes pour the sauce over the bok choy and let the sauce simmer and get thick, just a few minutes. Once the sauce is thick pull of the heat.  Serve immediately!!!

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Love:

I have made this dish more times than I can count. The first time I made this for Billy he thought it was the best thing he had ever eaten! It was a cold snowy day and I needed something warm to hold us over until dinner, I served it over rice and it warmed us from the inside out. Now he request this dish all the time, it surprises me what dishes he’ll like and I was shocked by this one, but happy it was a hit. This is a great dish to try bok choy if you have never tried it before. Serve it with brown rice, quinoa, fish, chicken the possibilities are endless. Also, right now it the perfect time to start seeds for bok choy in the house to transplant into the garden come May! I got seeds for bok choy at the Downtown Pop Up Farmers Market this weekend, I can’t wait to have some growing in my garden this year. ENJOY!

Nutrition:

Bok Choy- Cabbage is a nutrient dense, low-calorie food providing an excellent source of many nutrients especially vitamin C, potassium, folic acid, vitamin B6, biotin, calcium, magnesium and manganese. The cabbage family of vegetables contains more phytochemicals with demonstrable anticancer properties than any other vegetable family. Consistently the higher the intake of cabbage-family vegetables the lower the rates of cancer, particularly colon, prostate, lung and breast cancer.

For another fabulous, nutrient dense, powerhouse of a recipe try my Roasted Brussels Sprout and Romanesco Soup

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Not Your Mama’s Meatballs- For Polly

11 Monday Mar 2013

Posted by in DIY, pasta, seasonal

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Not Your Mama’s Meatballs- makes 24

1 lb. Grass-fed beef (I use Lau Family Farms, you can find them at Caputo’s or the Farmer’s Market)

1/2 c. bread crumbs (I usually have a bag of bread crumbs from various loafs of bread that didn’t get finished, traditionally these are made with white bread with the crust)

1/2 c. homemade almond milk (traditional these are made with regular milk)

1 1/4 c. Pecorino cheese

salt and pepper

olive oil

Directions:

1. Pre-heat the oven to 375 degrees. Line a baking sheet with parchment paper and place a wire rack over the top.

2. In a small bowl soak the bread crumbs with the milk. In a large mixing bowl place the beef and cheese, season with a few pinches of salt and a few grinds of fresh cracked pepper. Next add the soaked bread crumbs, mix all the ingredients together lightly with your hands.

3. With a small ice cream scoop, scoop out some of the meatball mixture. With your hands roll the mixture between your palms into a round ball and place them on the lined baking sheet. Continue until the bowl is empty.

4. Drizzle with a little olive oil, place the meatballs in the oven for 20-25 minutes or till browned on the edges.

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My amazing grandmother Polly passed away 2 years ago and this last weekend was her birthday. Polly was a tiny BUT mighty little fire-ball of a LADY. She was fiercely independent and loved working so she could take the bus and get ‘out and about’ (she couldn’t sit still to save her life). She was the kind of grandma who made each of us think we were her favorite, I miss her beyond words.

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When I called my mom to ask if it was okay to share this recipe she wanted to make sure that my great-grandma and my grandma Polly got all the credit. All the woman in my family make these Italian meatballs called “Perpets” and I think the only men who have had these meatballs are attached to one of these woman. Growing up these were always an amazing treat and you knew just by the smell of the cheese and oil what was about to happen to your taste buds. The pecorino cheese in these meatballs give them a very distinct flavor. Pecorino cheese is a sheep milk’s cheese and is a little tangier than Parmesan, they make these meatball’s what they are. Perpets are a family tradition, Polly’s mom taught her, Polly taught my mom and my mom taught my sister and me. They are a very special family treat and I am so glad my mom was okay with me sharing the recipe with all of you.

These Perpets are traditionally made with white bread and milk and fried in olive oil, this is probably why I don’t make them that often. So I decided to use my multri-grain bread crumbs and homemade almond milk, I also thought I would bake them instead of frying them. They turned out great! I served them over spaghetti squash with Pasta all Vodka sauce (minus the bacon) and garnished the dish with fresh parsley, pecorino cheese and a drizzle of olive oil. Feel free to use them anyway way you want.

Nutrition:

*All I can say on this recipe is the beef is local and grass-fed.

*I am happy that I was able to stay true to the roots of this recipe, but use healthier ingredients and a healthier method of cooking and get the same great flavor I’ll know forever.

*The only man I have made these for is my sweetie, make them for your sweetie and see what happens.

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Hummus Bruschetta- A Quick Eat and Food for Thought

07 Thursday Mar 2013

Posted by in appetizer, beans, Snack

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Love:

I had a conversation last week that really has me thinking about comparisons. Comparing ourselves to others, comparing our current selves to our past or future selves, comparing our friends with one another, etc. This all started when a client compared how I currently spend my time devoted to food now as a married woman without children versus how I would spend my time (or lack thereof) if I were to have a child in the future.

I was raised in a household with two parents who loved to cook, but they both had full-time jobs, so during the week we ate dinners that were quick and easy to throw together and on the weekend they had more time to play in the kitchen. I have a very busy life myself and my week’s closely reflect the same type of time that my parents had to devout to preparing meals. The hope is that I will be able to do the same if and when I have a family because I make sure that eating healthy is a priority in my life. If you develop healthy eating habits and routines it will become an automatic practice in your life no matter how much time you have.

This recipe is an example of needing to get something on the table during the week when I am busy. Lucky for me I had all of these ingredients but the bread, and lucky for me I was at Harmon’s when my friend Moudi gave me the idea for this dinner. Some of the best dinners are quick and easy to throw together with a little help from your friends. Do what feels best to you, no need to compare. Enjoy!

Food:

Hummus Bruschetta serves 2

Harmon’s Sourdough Bread, sliced and toasted (4 slices)

Laziz Hummus (Harmon’s, Liberty Heights Fresh)

1 onion, sautéed slowly in a little ghee until caramelized, season with salt and pepper

2 handfuls arugula, I throw this in with the onions at the end and the residual heat wilt them

Sunbridge Sunflower Sprouts (Whole Foods, Good Earth)

sliced avocado (optional)

your favorite balsamic vinegar, we have some we brought back from Italy that is thick and syrupy

Assemble:

1. Slather the toasted bread with hummus, lay avocado slices (if using) on top of hummus

2. Divide the onion and arugula mixture among the hummus slathered bread

3. Top with sunflower sprouts and drizzle with balsamic vinegar

4. EAT!

Nutrition:

What we think is just as important as what we eat- Food for Thought

1. Be impeccable with you word, 2. Don’t take anything personally, 3. Don’t make assumptions, 4. Always do your best (Thank you Don Miguel Ruiz)

“Comparison Is The Thief Of Joy” Theodore Roosevelt (Thank you Joslyn for posting this, Billy and I loved it)

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Farro, Brussels Sprout and Blood Orange Salad

04 Monday Mar 2013

Posted by in appetizer, dressing, salad, seasonal, Side dish, vegan

≈ 2 Comments

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If you follow me on Instagram you saw that I was gifted a whole bunch of citrus. My long time clients Erin and Trey were nice enough to share the over abundance their family had brought them from California. I couldn’t wait to get to the weekend to put it to good use. I had some Brussels Sprouts hanging out in the refrigerator as well as Farro that I brought back from Italy when we were there for the Slow Food International Conference, the perfect fixins for a salad. What I love about this salad is the light flavor with a hearty texture. The Brussels sprouts are raw but when pulled away from the pack are delicate to eat, if you have never tried Farro you must give it a try, it has a surprisingly chewy texture. We can’t forget about the blood oranges, I feel like these jewels are the beets of the citrus family. They stain your hands from their hue, and they can be used in sweet or savory dishes. Nature is so good to us, we must take advantage of our season’s bounty, that is just what I did with this dish. It will warm you like a winter dish but get your taste buds ready for the lighter flavors of spring. Enjoy!

Food:

Farro, Brussels Sprout and Blood Orange Salad serves 6-8

1 c. Farro

3 c. Brussels Sprout leaves

4-6 small blood oranges, segmented and juice reserved

3/4 c. each cilantro and parsley leaves (pull the leaves off the stem and leave leaves whole)

1/2 c. pistachios’, toasted and chopped

10 green olives (I buy Cerignola from Caputo’s Market, they are mild in flavor)

1 T. pomegranate syrup  (I bought this at Black Cherry Market-great place for Mediterranean foods, good friends of our family. If you don’t have this use balsamic vinegar or Slide Ridge Honey Vinegar, I have both but thought the pomegranate syrup would add some additional color as well as sweetness.)

1/3 c. olive oil

2 1/2 oz. Snowy Mountain Creamery Feta (if you want this to be a vegan dish omit the cheese, you can find this at Liberty Heights Fresh)

Salt and pepper

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Directions:

1. Toast the Farro in a wide saucepan over medium heat, watch it so it doesn’t burn. When nice and toasted add 1 1/2 c. water and 1/4 tsp. salt, place lid on pot, bring to a boil and then turn down to low and simmer for 15 minutes. When done, drain in a fine mesh strainer to remove any excess water. Place in a bowl big enough to toss all the ingredients together.

2. Prepare the Brussels sprouts, cut off the rough ends and lightly start pulling the leaves away from the pack, it may take 10-12 Brussels sprouts to get 3 c. of leaves and you will have tiny little sprouts let over- save those for something else.

3. Segment the blood oranges, carefully cut the rind off the oranges and then over a bowl to reserve the juice (about 1/3 c.) start to remove the orange segments. Place the segments in one bowl and the juice in another.

4. Whisk olive oil, reserved blood orange juice, pomegranate syrup and salt and pepper to taste. Set aside.

5. In the bowl with the Farro toss in the Brussels sprout leaves, chopped toasted pistachio’s, chopped olives, cilantro and parsley leaves. Pour on the dressing and toss lightly. Arrange the tossed salad in a pretty serving dish and place blood oranges on top. If using feta break it up the and sprinkle on top. Serve immediately.

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Nutrition:

Farro- Farro is essentially a form of Spelt. Spelt’s cultivation is thought to have begun sometime during the mid- to late Neolithic (Stone Age), 6000 to 5000 B.C.E. an area that spans parts of modern Iraq, Iran and Jordan, making this one of the earliest crops grown in the Western World! Farro is an Italian staple grain, so when buying look for Farro but know spelt can be used in its place. The texture will be different. Farro is not labeled ‘organic’ but historically has been known to have not been sprayed due to the fact that it will not survive if treated with harmful sprays. Farro/Spelt is an excellent source of complex carbohydrates, complete protein and fiber. Spelt is a good alternative for those allergic to wheat. The gluten found in Spelt is more fragile than that found in wheat, so it is more easily digested.

Brussels Sprouts- 1 c. of Brussels Sprouts contains more than 4 grams of fiber, they are an excellent food to reduce appetite, promote bowel regularity and prevent colon cancer. Plus, Brussels Sprouts are so en vogue these days, I remember being a kid and scared of those nasty buggers- now we eat them weekly when they are in season.

Blood Oranges- We all know oranges are great for their high vitamin C content but did you know that vitamin C and flavonoids are important for the immune system, lens of eyes, adrenal glands and reproductive organs as well as the connective tissue of our body, such as the joints, gums and ground substance. The consumption of oranges and orange juice has been shown to protect against cancer and help viral infections. Yum!