Easy to make, healthy food recipes!

Veggie Rutabaga Fritters

While shopping at New Seasons Marketplace, I often find delicious food samples. Here is one I really enjoyed, so I bought the ingredients I never thought I liked, came home and made them. You can vary the ingredients to your liking. Rutabaga are surprisingly mild and a cross between cabbage and turnips. Here is my version of their recipe:

Smoky Rutabaga, Sweet  Potato, & Green Garlic Fritters

1 rutabaga

1 sweet potato (orange ones sold as “yams”)

3 green garlic – bulb and stems chopped

2-3 Tablespoons almond flour (they used rice flour)

1 tsp. smoked paprika

1-2 eggs

1 tsp. salt

extra virgin olive oil for frying or try grape seed oil.

Grate the rutabagas and sweet potato using the large holes on a grater. Combine all the rest of ingredients except oil.

Mix well adding more flour or egg if needed to hold the fritters together.

Put enough oil in heavy skillet to cover the bottom. Use 2 soups spoons to form egg sized fritters. Cook until browned and drain on paper towel. Makes about 12 fritters.

These simple fritters travel well; great for snacks too.

Shiitake mushroom & Swiss Chard Stir-fry

 

Enjoy this easy to prepare vegetable dish. Swiss Chard is an excellent dark green leafy vegetable that belongs to the same family as beets and spinach. Native to the Mediterranean it has been honored as a medicinal food by the Greeks and Romans. Chard  is an excellent source of minerals and vitamins, as well as dietary fiber and chlorophyll. In studies it has been shown that rates of colon cancer are reduced when there is regular consumption of Swiss chard. With quite high levels of Vitamin K1, it offers great help with bone strength (think osteoporosis). This is a healthy dish with Shiitake mushrooms as an immune enhancer and chard as great garden vegetable packed with vitamins and minerals.

INGREDIENTS

1 bunch Swiss chard (rainbow or regular);

½ cup sliced shiitake mushrooms

1  shallot – sliced

1 Tblsp. Sesame oil or olive oil.

Option: 1/2 cup soaked then roasted walnuts to a light crunch, chop into pieces and serve with chard.

Wash and dry chard leaves – remove tough stalks and chop leaves & stems.

Heat oil in fry pan or wok and add shallots and shiitake slices and sauté for about 1 minute and then add chard leaves.

Cook for 5-7 minutes depending on the thickness of chard leaves. Try baby chard leaves, which will cook more quickly.

Serves 2-3

Fun Facts About Wheat Grass

Have you ever eaten grass? Maybe as kids we did, and now you can eat some for greater health.

Why is wheat grass good for you?

Wheat grass according to WebMD is the young plant that contains dense nutrients. In other words more vitamin/mineral bang per blade of grass!

The nutritional value of wheatgrass surpasses many foods. It is lauded for prevention of many chronic illnesses. Wheatgrass is reported to help stabilize blood sugar and help diabetes.

Green foods everyday is an important ingredient for good health!

Here is a simple recipe to enjoy wheat grass each day.

Purchase wheat grass at your local healthy food market. Also you can grow wheatgrass easily in your home indoors or out.

wheatgrass cutting

Cut a small portion as shown in the photo of wheat grass and place in high speed blender.

Add: 1 cup water

other fruit such as apple, pear or grapes.

Process for 1 minute and you have a blended wheat grass/fruit smoothie.

 

SHIITAKE MISO SOUP

This is a nutrient rich soup because shiitake mushrooms support immune function. Also, miso is full of enzymes with fermenting  bacteria along with vitamins and minerals. It is a stable dish in Japanese cuisine. An easy to prepare soup, this should be eaten regularly for health & wellness.

 

 

 

 

INGREDIENTS:

6 cups water

3 vegetable or chicken broth “cubes”

6 inch piece of kombu (dried seaweed)

1/2 cup miso paste (barley, rice or soy – your choice)

1 Tbsp. toasted sesame oil

1 cup thinly sliced shiitake mushrooms

1 carrot thinly sliced

2 green onions – sliced thinly

1/4 cups chopped cilantro

Bring water, broth cubes and kombu to a boil. Cook for 10 minutes covered. Remove the kombu and slice it thinly.  In a fry pan heat oil on medium heat and sauté  the shiitake and carrots for 2-3 min. Add shiitake and carrots to broth. Add in the sliced kombu.

Cook the soup with a lowered heat for 5 min. Turn off heat and then add miso paste. (do not cook miso – it destroys all the enzymes & bacteria).

Add onions and cilantro to soup as it is served.

Makes 5 servings.

This is adapted from a New Seasons Market recipe.

Cashew Cream

Cashew Cream  is a non-dairy topping that can be used on many different desserts instead of dairy cream or whipped cream. It contains raw cashew nuts, an excellent protein source. Natural vanilla bean gives it a unique flavor; dried dates for a sweetener adds a not-too-sweet taste.

Whip this up in a high speed blender or processor. Make any amount needed for desserts using a one to one ratio of nuts to water for your desired consistency.

I recommend this topping over fruits, berries and pies of all types. This is a great substitute for heavy dairy eggs and cream.

NOTE: The cashew nut has a lower fat and higher protein content than most nuts and are a good source of magnesium iron and zinc.

INGREDIENTS:

1 cup raw cashews

1 cup water

1/2 cup pitted dried dates

1 vanilla bean or 1 tsp. vanilla extract

pinch of sea salt.

Blend all ingredients in high speed blender or food processor. Adjust water nut ratio as desired.

Serve over desserts. Store in closed jar in fridge for up to 3 days.

Black Olive Zucchini Hummus

This wonderful black olive zucchini hummus recipe is chosen from Ani’s Raw  Food Kitchen recipe book by Ani Phyo. It is an easy to make side dish great for summer picnics, travel snack food and contains all veggies. Hummus without a bean  ingredient, makes it easier to digest. Sunflower seeds and tahini are excellent healthy seeds and a great protein source.

 

 

 

INGREDIENTS:

1/3 cup sunflower seeds, dried

2 cups zucchini, chopped

2 cloves garlic (1 tsp minced garlic)

Juice of 1 lemon, about 2 Tblsp.

1/4 cup plus 1 Tblsp. extra virgin olive oil

1/2 cup tahini

1/4 cup kalamata olives, pitted and chopped.

paprika powder as desired

Process sunflower seeds into a powders. Set aside. Process zucchini, garlic, lemon juice, 1/4 cup  olive oil and tahini until smooth. slowly add sunflower powder back into food processor. Process until mixture reaches http://www.drpamelajeanne.com/krispy-kale/ smooth hummus consistency.

Pour mixture into a b owl and stir in chopped olives. Sprinkle with paprika and drizzle with remaining olive oil.

Will keep in fridge for 3 days.

Serves four.

Krispy Kale

Krispy Kale is a  great snack /appetizer for kids and adults! This easy to make food snack is nutritiously dense from a dark green vegetable family known as the cruciferous family (broccoli and cauliflower). Kale has anti-cancer nutrients as well as anti-inflammatory and ant-oxidant nutrients.

It takes about 20-30 minutes to prepare and roast this vegetable in your oven.

 

 

Ingredients:

I bunch of kale – any variety will work but curly leaf is best

1 -2 Tblsp. grape seed oil

1/2 – 1 tsp. sea salt or other mineral/herbal salt to taste (“Spike” brand is good)

Optional seasoning: use 1 Tblsp. wheat free tamari instead of salt.

Preheat oven to 425 degrees F.

Preparation

Wash kale, dry leaves and then break up leaves into smaller pieces. Remove tough center stalk.

place pieces into a bowl and add oil and salt seasoning. Toss well to coat the kale

Place kale onto shallow baking sheets in a single layer.

Bake in oven for 10-12 minutes until crisp. Ovens  may vary, so watch carefully.

Enjoy!

 

 

Quinoa Black Bean Salad

This spring/summer salad is easy to make, packs well as a lunch and will store for 3 days in the frig. This is a vegan high protein dish. Stay healthy this summer while enjoying a nutritious meal!

Ingredients:

1/2 cup Quinoa (any variety will work) – always rinse quinoa thoroughly under running water.

1 cup plus 1 Tbsp water

1 Tbsp grape seed oil

Bring water to boil and add quinoa and oil. Cover and simmer for 10-12 min over low heat. Remove from cooktop and fluff grain with a fork then allow to cool (about 1/2 hour)

These next ingredients are mixed into the cooled quinoa.

1 can black beans – rinsed

1 can kernel corn – rinsed

4 tsp. lime juice  or more to taste

1-2 tsp grape seed oil (can use olive oil if preferred)

2 Tbsp. chopped cilantro

1/2 tsp coriander powder

1/2 tsp cumin powder (freshly ground seed is best)

Salt & Pepper to taste

Additions – optional:

– 2 cups diced tomatoes

–  1 cup diced red pepper

–  2 tsp. chopped green chiles

Serves 4-6 people. Store in the refrigerator for up to 3 days. Quinoa and black beans are excellent protein sources.

 

Gluten-Free Vegetable Quiche

Vegetable Quiche

Savory Pie Crust with Almond Flour from The Gluten-Free Almond Flour Cookbook by Elana Amsterdam

This wonderful pie can be a meal for breakfast, lunch or dinner! Almond flour is very tasty, lower in carbohydrates and quite high in protein. Make it ahead and have leftovers for future meals.

1 ½ cups almond flour

½ tsp. sea salt

½ tsp. baking soda

1 tbsp. minced scallions (white and green parts)

¼ cup grapeseed oil

1 tbsp water

Preheat oven to 350 degrees. In a large bowl combine the almond flour, salt, baking soda and scallions. In a medium bowl, whisk together the grapeseed oil and water. Stir the wet ingredients into the almond flour mixture until thoroughly combined. Press the dough into a 9 ½ inch or deep dish pie pan.

Bake for 12-15 minutes, until golden brown. Remove from oven and let cool completely before filling.

Vegetable Quiche Filling:

Combine all sorts of veggies for this savory pie. This one is made with dark greens, but broccoli or cauliflower can be substituted as well.

2 tbsp grapeseed oil

1 large shallot thinly sliced

3 cups chopped greens – baby kale greens or spinach

1 clove garlic minced

¼ chopped red pepper

½ cup sliced Shiitake mushrooms

3 large eggs – whisked

½ tsp sea salt

Optional: 4 ounces  goat cheese or other non-dairy cheese like almond cheese.

Preheat over 350 degrees F.

Sauté shallot in oil in a large skillet over a medium heat for  3-4 min.  Add baby greens, mushrooms, red pepper and sauté for 5-7 minutes.  In large bowl combine eggs, cheese and salt. Stir in sautéed vegetables, then pour mixture into the crust.

Bake for 30 – 35 minutes until browned around the edges and cooked through. Let the quiche cool in pan for 30 minutes then serve.

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