Tag Archives: vegan

Raw Nut Balls

24 Tuesday Jan 2012

Posted by in dessert, Snack

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Food:

Raw Nut Balls- Makes 20 balls (I used a dough scoop that is slighlty bigger than 1T.)

1/4c. walnuts

1/4c. ground chia seeds (if you don’t have chia seeds just use 1/4c. extra walnuts)

1/2c. pitted dates

1/2c. raw cacao powder

1/4c. pure maple syrup

1/4c. raw agave necter

1/2c. pure almond butter (no sugar or oil added)

1/2 tsp. vanilla extract

1/4 tsp. salt (I like REAL salt, or Celtic gray salt)

1/2c. whole almonds

2c. shredded unsweetened coconut

Directions-

1. Place the walnuts and ground chia seeds in a food processors and process until coursely ground. Add the dates, and pulse until combined with the nuts.

2. Add the cacao powder, syrups, almond butter, vanilla and salt. Process until the mixture is thick and smooth. Add the almonds, and pulse a few times until combined- you want the almonds to still remain in crunchy chunks.

-side note- my food processor got stuck when I put the whole almonds in and tried to process the mixture. I took all of the mixture out of the food processor and processed   the mixture a little at a time until well combined.

3. Form the balls with a scoop and then roll them between your hands to form a ball. Roll the balls in the coconut. Place in a sealed container in the freezer until hardened.

Nutrition:

Nuts– Nuts and seeds offer protein and fat which convert to energy. This makes nuts and seeds perfect snack foods.

Cacao– Cacao contains the highest concentration of antioxidants of any food in the world. By weight, cacao has more antioxidants then red wine, blueberries, acai, pomegranates and gogi berries combined.

Maple Syrup- Maple syrup is naturally processed sweetner from maple trees, it is only 65 percent sucrose and much less destructive to the body’s natural mineral balance.

Raw Agave Nectar- Use in moderation, but useful when a sweetener is needed and what is great about this sweetener is that it is a low glycemic sweetner. Translation- it won’t spike your blood sugar.

Dates- Dates are a good source of fiber, an excellent source of easily digested carbohydrates. Dates are among the most alkaline of foods, and contain a special type of soluble fiber called beta-D- glucan which has been shown to decrease the body’s absorption of cholesterol and slow or delay absorption of glucose in the small intestine, thus helping to keep blood sugar levels even.

Love:

I love these little nuggets of love. They are great when you just need a little something and they work well into my eating for health lifestyle. The template for these balls come from one of my favorite cookbooks ‘The Kind Diet’ by Alicia Silverstone. Sometimes you JUST NEED A TREAT! Treat yourself- Enjoy!

 

Chana Masala

23 Monday Jan 2012

Posted by in beans, vegan

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The aroma from these modest seasoning will fill up your whole house with food love.

Food:

Chana Masala- Makes 4-6 servings

1/c. olive oil (you could use canola oil or I think coconut oil would be amazing)

1 medium onion, chopped

2 garlic cloves, chopped

1 tsp. cumin seeds (I didn’t have cumin seeds so I just used ground cumin)

1/2 tsp. ground coriander

1/4 tsp. ground ginger

1 tsp. garam masala, plus more for serving (I found this spice in the bulk section of my grocery store, they carry spices in bulk-AWESOME)

3 green cardamom pods, lightly crushed under the side of your knife

1 tsp. salt, or to taste

1 28oz. can whole peeled tomatoes (I used 2 jars of my canned tomatoes)

1 T. cilantro, chopped, plus more for serving

pinch of red pepper flakes, more to taste

2 15oz cans of chickpeas, drained and rinsed

1/3-1/2 c. plain yogurt (I used greek yogurt, if vegan omit yogurt)

water

a few lemon wedges, for serving

*I added a container of fresh spinach just before serving. Turn the heat off before adding the spinach and the let the heat from the mixture wilt the spinach.

* I served the Chana Masala over Millet, Millet is a gluten-free grain that you can find in the bulk section of the grocery store. It has a 2-1 cooking ratio, I like to toast my millet in a dry saute pan over medium heat until just starting to brown. Add the water and a pinch of salt, place the lid on the pan and turn the heat to low- cook for 20-25 minutes and fluff with a fork.

Directions-

1. Pour the olive oil into a dutch oven or large pot and turn the heat to medium. Add the onion and cook stirring occasionally until deeply caramelized. It’s okay if they get a little charred in spots, be patient! The more color the more full-flavored the dish will be.

2. Reduce the heat to low. Add the garlic, cumin seeds, coriander, ginger, garam masala, cardamom pods and salt. Cook stirring constantly until fragrant and toasty, about 30 seconds. Add 1/4c. water and stir to scrape any brown bits off the bottom of the pan. Cook until the water as evaporated completely. Pour in the juice from the tomatoes, use your hand to break up the tomatoes before adding them to the pot.

3. Raise the heat to medium and bring mixture to a boil. Adjust the heat to maintain a simmer, add the cilantro and cayenne and continue to cook gently, stirring occasionally until the mixture reduces and starts to thicken, about 5 minutes. Add the chickpeas stirring well and cook for 5 minutes. Add 2 T. water and cook another 5 minutes, add another 2 T. water and cook until absorbed, a few minutes more. This process helps concentrate the flavors as well as it makes the chickpeas more tender and toothsome. Taste and adjust seasonings as needed.

4. Stir in yogurt if using and fresh spinach if using. Serve over rice or grain of your choice and garnish w/chopped cilantro, slice of lemon and a pinch or two of garam masala.

Nutrition:

Chickpeas- Chickpeas are a good source of protein and fiber. They can help lower cholesterol and improve blood sugar levels, making them a great food for diabetics and insulin-resistant individuals. Serving them with high quality grains (like Millet), garbanzo beans are extremely low-fat, complete protein food.

Spinach- Spinach is an EXCELLENT source of vitamin K, carotenes, vitamin C and folic acid. Historically it was regarded as a plant with remarkable ability to restore energy, increase vitality and improve the quality of the blood. Spinach contains twice as much iron as most other greens, it is also one of the most alkaline-producing foods- making it useful in helping regulate body PH. Spinach, like other chlorophyll (green) and carotene containing veggies is a strong protector against cancer.

Millet- Millet is generally superior to wheat, corn, and rice in terms of its protein content. Millet is also a good source of minerals phosphorous and magnesium as well as B vitamins such as thiamine, riboflavin, niacin and B6. It is a gluten-free grain and like other grains is a good source of fiber and offers protection against heart disease, diabetes and cancer.

(Courtesy of ‘The Encyclopedia of Healing Foods’)

Love:

I found this recipe in a book that we read for Slow Food Book Club called ‘A Homemade Life’ by Molly Wizenberg. I read that book in two days this fall on a little getaway that Bill-y and I took to Sundance after a sad loss we had just went through. This book was a perfect escape, and I knew the second that I read the recipe for Chana Masala that we I had to make it! In the book it says that this dish is better after a few days, so I made it last Monday and we had it for Wednesday nights dinner, then again for lunch on Sunday and the rest will be eaten for tonight’s dinner. It’s delish, a great vegan/vegetarian meal and a perfect winter dish to warm you up. Enjoy!

Azuki/Aduki Beans with Kabocha Squash

15 Sunday Jan 2012

Posted by in beans, vegan

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Azuki/Aduki Beans with Kabocha Squash

 Food:

Azuki/Aduki Beans with Kabocha Squash – Makes 8, 1/2c.-3/4c. servings (I make this for mine and Bill-y’s lunches Mon-Thurs)

4-6 inch piece of kombu*

1 1/2c. dried azuki beans (they are sometimes labeled aduki)

2c. heaping of kabocha squash, cut into chunks (peel if not organic, I have found this type of squash at the farmers market, asian market and my health food grocery stores. If you can find this type of squash use butternut squash.)

1 Fresno chile, chopped (not in the recipe but I love Fresno chiles they have a sweet heat)

2-4 cloves garlic, chopped (also not in the recipe but I love garlic)

1/4-1/2 piece of yellow or purple onion, chopped (also not in the recipe but who doesn’t love onion?)

1/4c. Bragg’s liquid amino’s (this is a great product, you can find it at most stores. You can use soy sauce but I would HIGHLY suggest you get Bragg’s liquid amino’s.)

chopped parsley or cilantro for garnish

These humble ingrediants make one 'heck' of a dish!

Getting started! You won't believe that such a simple dish can be this good.

Directions:

1. Combine the kombu and the beans in a bowl and cover with water by an inch or two. Soak overnight. The next day, drain the kombu and the beans and discard the soaking water. Slice the kombu into 1 inch pieces and place them into a heavy pot with a heavy lid, preferably enameled cast iron. Add the beans and enough fresh water to just cover the beans. Bring to a boil.

2. As the beans boil, strain off any foam that rises to the top. Let the beans boil, uncovered, for 5 minutes, as this allows the gasses to release. Cover the pot, reduce the heat to low and simmer for 40 minutes. Check the beans every 10 minutes, and add water if the water level dips below the bean level. After 40 minutes add the Fresno chile, onion and kabocha squash, add more water just up to the level of the squash. Place the lid back on the pot and cook another twenty minutes, check to see if the beans are tender. After 20 minutes add the Bragg’s liquid amino’s and the garlic and cook for another 10-15 minutes. Ready! Serve hot right away or ladle into lunch containers.

Toppings: chopped avocado, scallions, parsley, cilantro and DIY Tofu Sour Cream (recipe on the blog) optional 1 tsp miso, stirred in just before eating

Nutrition:

Kabocha- Kabocha squash is a Japanese variety of squash, it is low card and an excellent source of bete carotene which is a very powerful antioxidant and anti-infamnatory. It is also a good source of iron, vitamin C and some B vitamins. Beta carotene can be converted into Vitamin A in the body Vitamin A is important for healthy white blood cells which equals good immunity, it also keeps skin and hair healthy.

Azuki/Aduki Beans– These beans are easy to digest and known to benefit the kidneys and detoxify the body. Pair well with sweet winter squash and root vegetables. (Courtesy of ‘Clean Food’ by Terry Walters) (A staple in my pantry)

*Kombu– A small piece added to grains, soups, sauces and legumes during cooking is an easy way to infuse foods with highly alkalinizing minerals, iron and iodine. Also known for its ability to tenderize legumes and reduce their gaseous properties. (Courtesy of ‘Clean Food’ by Terry Walters) (A staple in my pantry)

Bragg’s Liquid Aminos: Condiment that taste likes soy sauce with a hint of maple. Provides essential building blocks of complete protein. (Courtesy of ‘Clean Food’ by Terry Walters) (A staple in my pantry)

Love:

What can I say, this recipe is a major heavy hitter in the nutrition department. I have made this for the past two weeks for lunch. It is very nourishing, filling and taste amazing. This recipe might not be for everyone but we love it! The recipe came from the cookbook ‘The Kind Diet’ by Alicia Silverstone, I added a few things but the skeleton is hers.

Raw Oatmeal

15 Sunday Jan 2012

Posted by in breakfast, vegan

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Raw Oatmeal topped w/Walnuts and Pears...don't forget the Chia Seeds

Food:

Raw Oatmeal  I prep 10 containers for the week, 2 per day (Mon-Fri)

Prepped and ready to soak

2 1/2 c. raw buckwheat oats, 1/4c. goes into each container

10 T. sunflower seeds, 1 T. goes into each container

Directions:

1. Each night I take two prepped containers out of the my pantry (this is for Billy and me), remove the lid and cover the oats and the sunflower seeds with water. Place the lid back on the container and let the mixture sit on the counter over night.

2. In the morning drain the water off the oats and seeds for both containers, rinse and drain again. Empty the contents of both containers into a food processor. Add 1/4c. of your favorite milk (I use homemade almond milk, recipe is on the blog), process the mixture until you get the texture of oatmeal. You might need to scrape down the sides and process for just another minute. Set aside.

3. In two bowls add 1/4c-1/2c. of your favorite yogurt (we use Drake Family Farms Goat Yogurt, if you are vegan omit the yogurt or sub non-dairy yogurt). Divide the raw oatmeal mixture between the two bowls w/yogurt.

Toppings:

Pears, 1 between the two of us (the fruit changes seasonally, pears are a winter fruit and they have been on sale-bonus)

1 T. chopped walnuts and 1 T. ground chia seeds, for both bowls

Drizzle of raw agave nectar, or pure maple syrup

Nutrition:

Soaking nuts, seeds and grains allows enzymes, lactobacilli and other helpful organisms to break down and neutralize a large portion of phytic acid in grains. Soaking in warm water also neutralizes enzyme inhibitors, present in all seeds, and encourages the production of numerous beneficial enzymes. The action of these enzymes also increases the amount of many vitamins, especially B vitamins. During the process of soaking and fermenting, gluten and other difficult-to-digest proteins are partially broken down into simpler components that are more readily available for absorption. (Courtesy of Food Matters)

Buckwheat- Buckwheat is a fruit not a grain and is wheat free, it is one of the best plant sources of protein. It is also rich in lysine, one of the amino acids that is lacking in many grains. Buckwheat is an excellent source of magnesium, which helps relax arteries and promote blood circulation.

Love:

My friend Gwen shared this recipe with me years ago, I think it was shared with her by one of our fabulous yoga teachers at the studio where we practice. I love this raw oatmeal because it easy to prep for the week and really easy to throw together in the morning before we get on with our busy day, oh and its healthy and delicious! The fruit changes seasonally so you can switch things up, the other bonus is that the oats, nuts and chia seed can be found in the bulk section of your market- I call that ‘getting the best bang for your bite.’ ENJOY!

Happy New Year Quinoa Salad

14 Saturday Jan 2012

Posted by in quinoa, seasonal, vegan

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Food:

Happy New Year Quinoa Salad – Makes about 6, 1/2c. servings

2 c. cooked quinoa

1 large pomegranate, seeded

1/4c. chopped parsley

2 T. walnuts and pumpkin seeds, chopped

4 scallions, chopped

1 preserved lemon, inner removed and rind chopped (if you don’t have a preserved lemon use an organic lemon)

1-2 T. olive oil (I used lemon olive oil)

1 T. reserved lemon juice (if you are not using a preserved lemon use the juice from the organic lemon that you use)

pinch of salt and pepper

Directions:

1. Mix all the ingredients in a large mixing bowl. Check for seasoning and then refrigerate for at least one hour for the flavors to develop.

Nutrition:

Pomegranate- Thought to have mystical powers, the edible seeds of this ancient fruit are cleansing and cooling. They benefit the cardiovascular system and help stabilize blood sugar. (Courtesy of ‘Clean Food’ by Terry Walters)

Quinoa- High protein, non-gluten grain from the Incas. It is a complete protein with significant amounts of lysine, helpful for repairing tissue. Like other whole grains, quinoa helps fight cancer, prevents heart disease and lowers the risk of type 2 diabetes. (Courtesy of ‘Clean Food’ by Terry Walters)

Love:

I love quinoa! We eat it for breakfast, lunch, salads and in soups it is so versatile. This recipe came to be because I was excited for the holidays to be over, the New Year to begin and for my healthy eating to get back on track, the holidays were a killer. Some of my clients gave me a jar of preserved lemons for Christmas and I wanted to use them in something fresh, so VOILA this healthy light dish came to be. I’ve made it the last two weeks for my afternoon snack and I think I am going to make it again next week. Hurry and try it before pomegranates are out of season. ENJOY!

Creamy Cauliflower Pasta

14 Saturday Jan 2012

Posted by in pasta, vegan

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Creamy Cauliflower Pasta

 Food:

Creamy Cauliflower Pasta Serves 6

1 head cauliflower, cut into florets

1 lb. whole wheat pasta

1/3 c. extra virgin olive oil

4 garlic cloves, thinly sliced

1/2 c. dry white wine (if you’re not a drinker, start! j/k- sub with veggie broth)

1 1/2 T. chopped fresh oregano

1/4 c. kalamata olives, pitted and chopped (or whatever kind you like, I like green cerignola olives from Tony Caputo’s)

1 t. red-pepper flakes

4 sprigs parsley, stemmed and chopped (I use a bit more, I like parsley)

salt and pepper to taste

1/4 c. shredded Asiago or Parmesan cheese (about 1oz.) (if vegan omit cheese or sub w/vegan cheese)

*variation- add small can drained and chopped tomatoes to the skillet when you add the wine. (I do this and love it, I used my own canned tomatoes)

Directions:

Bring a large pot of salted water to a boil over high heat. Add cauliflower and cook for 5 mins, or until tender. Remove with a slotted spoon to a medium bowl, reserving the water. Cook the pasta according to directions in the reserved water. Drain and transfer to a large serving bowl.

While the pasta is cooking, in a large skillet, heat the oil over medium-high heat. Add the garlic and cauliflower and cook for 5 mins, stirring and breaking the cauliflower into bite size pieces. Add wine, oregano, olives, red-pepper flakes (and tomatoes is using) and cook for 3 mins or until the cauliflower is very tender. Add parsley and season with salt and pepper to taste. Pour over pasta and toss to coat well. Top with cheese.

Nutrition: 

Cauliflower- As an excellent source of vitamin K, cauliflower provides us with one of the hallmark anti-inflammatory nutrients. Researchers have determined that the sulfor aphane made from a glucosinolate in cauliflower (glucoraphanin) can help protect the lining of your stomach. Sulforaphane provides you with this health benefit by preventing bacterial overgrowth of Helicobacter pylori in your stomach or too much clinging by this bacterium to your stomach wall. (Courtesy of WHF)

Whole Wheat Pasta-  Unlike traditional pastas made of refined durum wheat, or semolina, whole-grain noodles don’t lose their bran and germ during processing. Bran, the outer skin of a whole grain, and the germ, or embryo of the grain, carry considerable healthful fats, protein, antioxidants, B vitamins, minerals, and fiber. One of these minerals, magnesium, increases the body’s sensitivity to insulin, which may help to lower the risk of diabetes. And dietary vitamin E, folate, and fiber may reduce the risk of heart disease. Another thing high-fiber diets might do is drive down harmful glucose, insulin, and fat levels in the blood. (Courtesy of Cooking Light)

Love:

I love this recipe because it’s fast, easy, healthy and will feed a crowd. I recently made it for one of our holiday hangouts with the friends and everyone enjoyed it including the kids, YAY! Home Run! Cauliflower is a winter veg and my Whole Foods has had it on sale, so it’s been a great winter dinner dish. We like to toss in some fresh spinach or arugula for that extra green veggie punch. This recipe came from of my favorite cookbooks ‘Simply Organic’ by Jesse Ziff Cool- a Cookbook for Sustainable, Seasonal and Local Ingredients. Try it, you’ll love it. ENJOY!

Gluten Free and Vegan Peanut Butter Cookies

15 Tuesday Nov 2011

Posted by in cookies, dessert, vegan

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 These are Gluten Free Vegan Peanut Butter Cookies
These are Gluten Free Peanut Butter and Jelly Cookies
I have been making both of these cookies a lot lately, I don’t have a gluten intolerance nor do we eat vegan all the time but I love having these in my arsenal of recipes for a healthier treat, or for the friends in our lives that have special needs in the food department. I got these recipes for Elana’s Pantry, a food blog that I like to follow. Check her out! Enjoy!

Tart Dried Cherry Quinoa Salad w/ Walnuts, Parsley and Olive Oil

29 Saturday Oct 2011

Posted by in appetizer, quinoa, salad, vegan

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I love this dish! It was a perfect side dish for lunch with my Market Squash Soup (recipe on the blog). Delish! Easy, healthy and totally gourmet. You can mix in different dried fruits and nuts to suit your taste. Enjoy!

Ingredients:

2 c. cooked, cooled quinoa (quinoa is a great source of protein and it’s gluten free, a major staple in the Cosmo Hippie Chef kitchen)
1/2 c. tart dried cherries, chopped (I got mine at the Farmers Market, but you can find them in the bulk section at the grocery store)
1/2 c. fresh parsley, chopped
1/2 c. walnuts, chopped
2 T. olive oil
salt and pepper

Directions:

1. Cook quinoa according to the directions (Simple: Boil 2 c. water and a pinch of salt, when boiling add 1 c. quinoa, rinsed, to the boiling water. Bring to boil and then turn heat to medium and simmer for 15 minutes until all the water is absorbed.) Let cook completely.
2. Scoop cooled quinoa in a large mixing bowl, add all the rest of the ingredients- tart dried cherries, parsley, walnuts, olive oil and salt and pepper (salt and pepper to taste). Mix all together. Taste to check salt and pepper.
3. Let chill in the fridge for a least one hour for flavors to mell together. Serve as a side dish, snack or for lunch.

-A drizzle of Sesame Oil just before you eat puts this dish over the top. (Thanks Brenna for the idea)

Market Squash Soup

29 Saturday Oct 2011

Posted by in soup, vegan

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This photo says it all-EASY! Just a few other ingredients are missing but it is really this simple. I had some leftover squash hanging out in the fridge and bought some at the Farmer’s Market, they all came together for this lushish, warm, grounding soup for my lunch this last week. Enjoy!

Ingredients:

1 c. leftover roasted pumpkin puree
1 1/2 c. leftover baked sweet potato
2 c. diced kombocha squash
1 c. diced carrots
1/2 large onion, chopped
1 T. chopped fresh sage
1 quart veggie broth
2 tsp. chipotle in adobo
olive oil
salt and pepper (I used a smoked salt)
*the juice and zest of one orange, add just before you serve
-optional: top w/ toasted pumpkin seeds or walnuts, drizzle w/ olive oil or any other flavored oil

Directions:

1. Start by heating your favorite soup pot over medium heat. Drizzle in some olive oil and add the onion, carrots and kombocha squash. Season with salt and pepper, stir and cover and with lid and cook for 15 min. Remove the lid, add the sage and saute for 5 minutes.
2. Add the pumpkin  puree and baked sweet potato, stir to incorporate. Cook for a minute just to warm through. Season with a bit more salt and pepper. Next add the veggie broth and simmer the soup with the lid slighty askew for 15 minutes.
3. After you have simmered the soup, turn of the heat and blend the soup. (You can use a blender, food processor, or I like my hand held immersion blender). Last but not least add in the chipotle and orange juice and zest and stir to mix in.
4. Serve right away topped w/ toasted nuts and a drizzle of your favorite oil, or portion out in your lunch containers and store in the fridge for later. You can also freeze for a when your in a pinch.

-If the soup is too thick just add a bit of water to loosen it up.

DIY Popsicles- Hurray For Summer

18 Monday Jul 2011

Posted by in dessert, DIY

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Last summer I picked up some Popsicle molds to make our own (less sugary) Popsicles. Not to mention that Billy is always wanting a ‘treat’ after dinner and I wanted to make something I could feel good about us having. Well, they were a hit. We had a get together planned with our friends this weekend (Nate & Alisa, and JD & Sadie) whom all have kids (Soren & Jude and Olive & Adelae) and I was in charge of dessert, so Viola Popsicles! I knew the kids would love them. Everyone including the adults loved this treat, I also made sure to pick up some molds for my friends to make their own with the kids, and from what I was told that is the first thing Soren wanted to do the following morning, YAY! These are easy and you should try your own creations, our friend Brittany said she pours flavored yogurt into hers for her kids-great idea! Enjoy!

-Chocolate Almond Butter Popsicles- (this recipe comes from Elana’s Pantry)
2 banana’s
1/4 c. almond butter
1/4 c. water (I used 1/2 water)
2 T. cacao powder (raw chocolate)
1 T. vanilla
1/4 t. stevia (I used 1 T. agave)

1. All the ingredients go into your vita mix or blender (I used a blender). Mix well and chill in the fridge for about an hour, then pour into molds and freeze. Freeze until ready.

-Sour Orange Popsicles-
3/4 c. fresh squeezed orange juice (I used my juicer, I needed 2 oranges)
3/4 c. fresh grapefruit juice (again I used the juicer, needed 2 grapefruit)
1 c. Whole Foods Blood Orange Soda
1/4. c. fresh lime juice
1/4 c. agave

1. Mix all the ingredients in a bowl and chill in the fridge for about an hour, then pour mixture into molds and freeze. Freeze until ready.

-Watermelon Lime Popsicles– (I made these for our week of juice fasting)
2 1/2 c. fresh watermelon juice (I used my juicer)
1/2 c. fresh lime juice (used my juicer)

1. Mix these two ingredients together and chill in the fridge for about an hour, then pour into molds and freeze. Freeze until ready.