coconut cashew curry

Here is another recipe from the book I mentioned in the previous post called Nourishing Meals.  I had to make some changes based on the ingredients I had. SO. GOOD. Even the kids enjoyed it.

Ingredients:

1 Tbsp. coconut oil
1 tsp. mustard powder (or mustard seeds)
1 tsp cumin (or cumin seeds)
1 Tbsp. curry powder
pinch chili powder
1 can coconut milk
1 cup water
3 Tbsp. almond butter (or cashew butter if you have it)
1-inch piece fresh ginger, peeled and finely grated
3 large carrots, peeled and sliced
1 yam, cut into cubes (or a couple small red potatoes)
1/4 pound fresh green beans, trimmed and cut in half
2 cups cauliflower florets
2 cups chopped savoy or nappa cabbage
1 Tbsp freshly squeezed lemon juice
1 tsp. sea salt
cooked quinoa or rice

garnish:

fresh cilantro, chopped
1 cup raw cashews, roasted (place in baking dish and roast at 350º for about 12 minutes, or just golden)

1. Heat a large pot or skillet over medium heat. Add the oil, mustard and cumin (if using seeds saute for 30 seconds until they begin to pop) then stir in curry and chili powder. Immediately pour in coconut milk and water. Add almond butter and stir. Grate ginger into the pot. Add carrots and yam. Cover and simmer 5-10 minutes, depending on the size of the vegetables.

2. Add green beans and simmer 5 minutes. Add the cauliflower and simmer for 5 minutes more. Add the cabbage, lemon juice, and salt; cover and simmer a few more minutes or until vegetables are tender but not too soft.

3. Serve curry over quinoa. Garnish each bowl with chopped cilantro and roasted cashews.

african peanut and red quinoa soup

I have been working my way through a delightful cookbook called Nourishing Meals Healthy Gluten-Free Recipes for the Whole Family (I also have the newest book by the same authors, Alissa Segersten and Tom Malterre). It is a wonderful book that teaches how to eat in a way that benefits health. They make gluten-free and whole foods recipes that are beautiful and delicious. Here is one dish we recently tried (with a few modifications). This soup is full of vegetables and the quinoa provides extra energy and protein.

Ingredients:

1-2 Tbsp. extra virgin olive oil or coconut oil

1 medium onion, chopped

4-5 garlic cloves, crushed

2-3 Tbsp. fresh grated ginger

4 carrots, peeled and chopped

2 small red bell peppers, chopped

8 cups water, vegetable or chicken stock

7-8 Tbsp. creamy peanut butter (all natural if possible because it doesn't contain hydrogenated oils)

pinch of red chili powder (more if you like more spice. You can also use crushed red chili flakes)

2 cups thinly sliced savoy cabbage

large handful fresh cilantro, chopped

3-4 cups cooked red quinoa

1-3 tsp. sea salt

1. Heat a large stockpot over medium heat. Add the oil, then add onions; saute for 5-10 minutes, until softened. Add garlic and ginger; saute another minute. Then add carrots and red bell pepper. Saute for 3-5 minutes.

2. Add water or stock, peanut butter, and chili powder. Cover and simmer for 15-20 minutes, until vegetables are tender. Stir in cabbage, cilantro, and cooked quinoa. Add salt to taste (if you are using salted stock you may not need much at all).

3. Simmer for a few more minutes, until cabbage is tender. Serve each bowl with an extra sprinkling of crushed red chili flakes and more chopped cilantro if desired.

fruit pops

Tasty and colorful without any harmful food dyes, these fruit popsicles are super easy to make and fun to eat. Use as much organic fruit as possible. Recipe adapted from the Whole Life Nutrition Cookbook.

 Ingredients:

3 cups watermelon puree (about 1/4-1/2 of a melon) or another type of melon puree

about 2 1/2 cups of fresh fruit. Here is one of the many options (mango is also a delicious addition):

1/2 cup fresh blueberries

1/2 cup fresh cherries, pitted and chopped

1/2 cup chopped fresh strawberries

1-2 kiwis, peeled and sliced

1 peach or nectarine

Directions:

1. Cut the watermelon into chunks and puree in blender until smooth. strain out seeds if any.

2. Set out about 12 popsicle molds (you may need more or less depending on the size).

3. Fill each halfway with the fruit mixture then pour in the watermelon puree until filled. Place a popsicle stick in each and freeze for  6-8 hours.

4. To serve, run molds under warm water until the popsicles release.

honey whole grain rolls

These whole grain beauties are delicious and perfect for a variety of used like pulled pork, hamburgers, sandwiches, and dinner rolls. I used a combination of kamut and spelt flour and the texture and flavor was perfect. You can also use all of one kind.  Kamut and spelt are both ancient grains. Kamut has a rich buttery flavor while spelt has more of a nutty taste. Although related to durum wheat, they are far more nutritionally sound being organic and not over processed or refined. Although the grain does contain some gluten, many people sensitive to traditional wheat are able to tolerate these grains. They have more protein, higher vitamin and fiber content, and a higher lipid to carb ratio which produces greater energy. These are quite easy to make but require waiting for the dough to rise a few times.

makes 24 dinner rolls or 12 larger buns

Ingredients:

1/4 cup very warm (not hot) water

1 Tbsp active dry yeast

1/2 tsp. honey

2 cups filtered hot water (105º-115ºF)

1/3 cup melted butter or coconut oil

1/2 cup honey

2 tsp. sea salt

7-8 cups whole grain flour (I used equal parts Kamut and spelt)

1. Proof yeast by mixing the 1/4 cup warm water, yeast, and 1/2 tsp. honey in a small bowl. Let sit for 5 minutes.

2. In a large mixing bowl, combine the hot water, melted butter or coconut oil,  honey and salt.

Add 3 cups of flour and mix well. Then add yeast mixture and mix well again. Add some of the remaining flour until dough is thick enough to turn out onto well-floured surface.

3. Knead for about 10 minutes, adding more flour until dough is smooth and begins to resist kneading (if you push dough in with your fist or finger it will spring back at you).

4. First rise: lightly grease large bowl, shape dough into a ball and turn it a few times to coat. Cover with cloth and let sit in a warm place until it doubles is size, usually about 60-90 minutes (it works well to have the bowl sitting in a larger bowl or pan of hot water).  

5. Second rise: punch down dough gently, turn it around and reshape into a ball. Cover and let rise again until doubled, about 45-60 minutes.

6. Punch down dough gently again, then take out and place on well-floured surface and let sit covered with cloth for 10-15 minutes.

7. Grease pans (I used a couple 9x13s) and preheat oven to 350º

8. Shape the buns: Divide dough in half (each half will make 6-12 buns depending on how large you want them to be). Smooth dough into a thick roll and pinch off pieces. Form a circle with your thumb and pointer finger then push dough though and pinch off bottom to form a round smooth bun.

9. Cover pans with cloth and allow to rise again until they are just a little bit smaller than desired (since they will continue to rise slightly in oven), 10-40 minutes.

10. Bake for 25-30 minutes until just golden on top. Remove from oven and flip onto wire racks to cool.

thai chicken quinoa salad

We first tried this salad at my brother-in-law and sister-in-law's house. It is so delicious! Ever since I have been planning to recreate it. Here is is: full of flavor and color and packed with protein.

Ingredients:
2 chicken breasts (unless you want a vegetarian version)
2 or more cups cooked quinoa
2 cups cabbage, coarsely shredded
3 green onions, chopped
1 cup diced cucumber
1 red bell pepper, finely chopped
1/2 red onion, diced
1 cup carrot, grated
1/2 cup chopped cilantro (extra for garnish if desired)
1/2 cup peanuts
for the dressing:

1/2 cup creamy peanut butter (more or less to taste)

2 Tbsp rice or white wine vinegar

1 1/2  Tbsp olive oil

2 Tbsp honey or agave

1/3 cup soy sauce (I use Bragg liquid amenos)

2 tsp grated ginger (optional)

1/4 tsp garlic powder (optional)

juice of 1 lime (plus some wedges for serving)

water to thin, if necessary

1. Cook quinoa: place about 1.5 cups, soaked and rinsed, in a pot with almost 2 cups water. Bring to a boil, reduce to simmer and cook until water is absorbed. Add more water if quinoa is still crunchy. Let sit for a few minutes then fluff with fork. Let cool.

2. Drizzle some olive oil in a baking dish. Place chicken breasts on top and turn over to lightly coat with oil and sprinkle with salt and pepper. Bake at 350º for about 25 minutes, turning halfway through, until no longer pink inside. Let cool and shred.

3. Combine chicken, quinoa, cabbage, onion, cucumber, pepper, carrot, and cilantro.

4. Whisk together dressing ingredients and toss some with salad and leave extra for serving. Top with nuts and serve with extra dressing and lime wedges for an extra squeeze of flavor.

"skinny" chocolate

What could be better than chocolate that is 100% good for you? It is called skinny because it is slimming as long as it is eaten without carbs. What's more it is also a treasure for those who thought they had to renounce chocolate forever due to sugar. Sweetened with stevia and packed with health benefits this superfood is a staple in my house. It only requires a few ingredients and takes just a few minutes to make. Plus there are so many variations on the basic recipe that you can enjoy whatever kind you are in the mood for: sweet, salty, fruity, spicy; it is up to you.  Adapted from Trim, Healthy Mama

Ingredients:

1 cup coconut oil, heated just until it liquifies
1/2 cup cocoa powder
dash vanilla
stevia to taste (I use 2 packets of stevia in the raw)
optional: almond or peanut butter, nuts, coconut, dried fruit, mint or fruit extract, spice

Stir ingredients together. Pour onto wax paper lined plate or pan (I use an 8 x 8 baking pan). Chill in refrigerator or freezer. Snap pieces off as needed. It's that simple.

greek inspired salad

fresh and simple. It may be tough to stop at one helping.

Ingredients:

lettuce

cucumber

tomatoes (I used some fun mini organic heirloom)

kalamata olives (unless you don't like a strong olive taste then use canned black)

chickpeas

feta (I used a delicious tomato basil)

hemp hearts and/or sunflower seeds (for protein and a nutty crunch)

olive oil

balsamic vinegar (aged or balsamic reduction is the best because it is nice and thick)

1. Drizzle salad with olive oil and balsamic (yep, pretty difficult).

coconut crusted salmon with lemony quinoa

This scrumptious meal is light but nourishing and makes me think of Spring. The herbed coconut crust on the salmon is so delicious and carb-free. Pine nuts and spinach round out the quinoa and make it a perfect side dish. Salmon recipe adapted from Trim Healthy Mama and the quinoa from kale&chocolate

Let's talk about some of the health benefits first:
Salmon is high in protein. It is extremely important to supply our bodies with enough protein because our muscles, organs, bones, cartilage, skin, and antibodies are composed of protein and need enough to repair themselves and prevent cellular breakdown. Salmon is packed full of omega-3 fatty acids which are necessary for cardiovascular and cognitive health. It is an excellent source of selenium, a powerful antioxidant that protects the body from free radicals which damage cells and leave them vulnerable to cancer, infection, and disease. Salmon also contains high levels of B vitamins which are vital for a healthy metabolism and good mental health.
Coconut contains lauric acid which helps raise the high density level cholesterol which keeps arteries free from plaque accumulation. It is packed with B vitamins and copper, zinc, magnesium, manganese, iron, and even calcium. Using this in place of breadcrumbs boosts the nutrition value and cuts out carbs.
Quinoa (pronounced keen-wah) is a nutrition packed seed that cooks like a grain. It contains all eight essential amino acids, making it a complete protein. It is gluten-free, high in B vitamins, and has iron, zinc, potassium, calcium and vitamin E.
Pine nuts are really seeds from certain pine trees. They contain essential minerals and heart friendly mono-unsaturated fatty acids that help reduce cholesterol levels, vitamin E and vitamin B.

Ingredients

for the salmon:
4 Salmon filets (I like skin on, wild preferably)
mayonnaise (see below for home made) or eggs
1 cup dried coconut
sea salt
pepper
garlic powder and/or onion powder
dried parsley
cayenne pepper if you like some spice

for the quinoa:
1 cup uncooked quinoa
sea salt
1/2 cup pine nuts, toasted
2 tsp grated lemon zest
1/2 cup chopped flat leaf parsley
2 cups raw spinach, thinly sliced
1 tsp. ground cumin
1/4 cup fresh lemon juice
1/4 cup olive oil
pepper to taste

salmon:
1. To make the salmon "breading", place coconut, herbs and spices in blender and blend until fine. Pour onto large dinner plate.
2. Rub salmon fillets with mayo or dip into a couple whisked eggs. Then press into coconut mix and coat generously. Place in greased baking dish
3. Bake at 350º until fish is done and coating is crispy. Check after 10 minutes. Fish is done when outer layer is opaque and inside is still a darker pink. If you want the outside more crispy then place under broiler for 1-2 minutes.

quinoa:
1. Rinse quinoa for a few minutes to make sure all the bitter-tasting chemicals called saponins are removed. Transfer to a saucepan and add 1 tsp. salt and 1 1/4 cup water. Bring to a boil, cover, and simmer for 15 minutes or until all the water is absorbed. If they seem to firm after 15 minutes add a tad more water and cook for a few more minutes. Remove from heat and let it sit, covered, for an additional 5 minutes.
2. Transfer quinoa to a serving bowl and add toasted pine nuts, spinach, lemon zest and parsely. Place the sliced spinach on top.
3. In a separate bowl, whisk together the lemon juice, cumin, salt and pepper. Slowly add olive oil to form an emulsion. Pour dressing on top of quinoa tossing to blend all ingredients. Add additional salt and pepper to taste. Serve warm or room temperature.

mayonnaise:

I tried making my own mayo from scratch quite unsuccessfully before. This recipe made a beautiful mayo: golden, creamy and free of soybean* oil. It was very simple and quick.

1 egg plus 2 egg yolks

1 Tbsp. lemon juice

1/2 tsp. sea salt

dash of pepper

onion powder (optional)

dash of vinegar (optional)

dash of sweetener (optional)

dijon mustard (if you want more kick)

1/2 cup coconut oil, melted

1/2 cup extra virgin olive oil

**update March 2015:
If you would like to end up with a more traditional tasting mayo, I have been playing around with ingredients and find that the following is pretty close:
besides the eggs I add lemon juice, a dash of vinegar, a pinch of sweetener, a dash of salt. Then I add 1 cup avocado oil (it has a pretty subtle flavor)

1. Put eggs in blender. Add lemon juice, salt, pepper and additional flavorings if desired. Blend well.

2. With blender running, slowly add the coconut and olive oil. Mix until thickened.

3. Chill before serving.

*soy beans have a high level of phytates which leech minerals out of the body. Soy affects the body's estrogen levels by converting testosterone into estrogen. It also suppresses thyroid function and can cause sterility (it all sounds kind of nasty!)

better butter tart

Who says that eating a delicious treat has to be unhealthy? If you have had a butter tart you know how unbelievably tasty and addicting they are; melt in your mouth buttery crust with a sweet gooey mouth-watering center with plump raisins. The problem is that they are not even remotely healthy (well, except for the raisins). These better for you butter tarts are made with naturally processed sweeteners, oats, and brown rice flour instead of white flour and sugar/corn syrup. Recipe adapted from mynewroots.org.

I think that what we put in our bodies should be wholesome fuel. What are we giving our bodies when we fill it with highly processed, artificial "junk"? Not to say that we can never indulge in an occasional unhealthy treat but those times should be balanced with a majority of wise, health conscious choices. When we are aware of what is in our food and how it affects our bodies it will be easier to choose foods that give instead of take. That being said, despite the challenge, eating well can be so fun. What could be better than something being delicious and nutritious? OK, there is my little spiel :) Now for a little explanation:

Sweeteners like white sugar and corn syrup aren't that great, nor is white flour. Why is that? God created food the way it is for a reason. Our bodies thrive on "whole" foods. When foods are processed they are stripped of important minerals and other nutrients. Obviously they aren't adding anything beneficial. Also, when we eat these things they draw out the necessary minerals for digestion from our cells and bones. Kind of not so good. 

For those that are trying to maintain or loose weight empty carbs and sugars are enemies. Our bodies are made to handle only so much blood glucose so the insulin secreted to store everything in our cells is overworked and deposits excess blood glucose in our fat cells (which are never picky and always hungry for leftovers).

What is different about whole grains and unprocessed sweeteners? Obviously our bodies aren't made to fill up on only grains and sweets, even if they are the natural and unprocessed kinds. As a special treat these are great (not as an overindulgence...sigh). Brown rice syrup and barley malt are grain-based sweeteners which are naturally made from fermented grains. They are made of 50% maltose which is 1/3 as sweet as sugar and at least half of their content are the nutrients found in the original whole grains. These are complex sugars which take longer to digest than processed sweeteners so blood sugar levels don't dip and soar but maintain a healthy balance.

Now, finally on to making these treats...

makes 12 large or 24 small tarts

Ingredients

Crust:

2 cups rolled oats

1 cup brown rice flour

1/2 tsp. sea salt

6 Tbsp brown rice syrup

5 Tbsp. coconut oil

Filling:

1/2 cup brown rice syrup

1/4 cup barley malt

2 Tbsp. arrowroot powder (this thickens without making the filling cloudy)

2 Tbsp. baking powder

2-3 Tbsp unsalted butter or ghee, melted (coconut oil works too, but you loose the buttery taste)

1 vanilla bean, seeds scraped (plus 1 tsp. vanilla extract)

1/4 tsp. baking powder

sea salt, couple pinches

1/3 cup raisins (optional)

1. Preheat oven to 325º.

2. Make the crust: in blender or food processor process rolled oats until you have a rough flour. In a large mixing bowl combine the oat flour with brown rice flour and salt. In a small saucepan melt the coconut oil and brown rice syrup together. Pour over dry ingredients and mix/kneed with your hands.

3. In a standard size (or mini) muffin pan, press golf ball sized amount of dough firmly into each cup, pressing up the sides as well until you have a thin even crust. 

4. Bake for 10 minutes until just turning a light golden color on the edges. Remove from oven.

5. While shells are baking, make the filling: melt the butter (or ghee or coconut oil) in a small saucepan over low heat. Add the vanilla seeds and vanilla.

6. In a medium bowl, pour in brown rice syrup and barley malt. Pour in the melted butter and whisk to combine. Sift in arrowroot and baking powder, add salt and whisk until smooth. Fold in raisins.

7. Divide filling between all shells, keeping filling below rim of crust. Place in oven for about 20 minutes, until the filling is bubbling and browning around the edges. Remove from oven and cool, then place in refrigerator until completely chilled. This will crystallize the sugars and will make it easy to pop them out.

8. Using a small sharp knife, insert the tip down the side of each tart to break the sugar seal. You can keep them at room temperature in a tightly sealed container. Warm them up before serving if you like them nice and gooey.

chocolate turtles

These chocolate turtles are a delicious and fairly healthy indulgence when you are in the mood for something sweet. You can substitute pecans for the almonds if you like.
recipe adapted from (and photo courtesy of) thegraciouspantry.com

Ingredients:

1/4 cup cocoa powder

4 Tbsp. coconut oil

3 Tbsp brown rice syrup

1 Tbsp honey (raw if possible)

72-84 raw almonds (6-7 almonds per turtle)

1. Add cocoa powder to melted coconut oil. Stir until smooth. Add brown rice syrup and honey and stir until smooth.

2. On a sheet of wax or parchment paper, arrange almonds in a turtle shape: head, legs, middle, and tail.  Spoon a dollop of chocolate over each cluster, rearranging pieces as needed and smoothing chocolate with fingers if you want a neater finish. Refrigerate for at least 2 hours. Store in refrigerator.

It doesn't take much imagination to see these as turtles. Kids will love them too.