On the subject of healthy meals recipes:
For those who enjoy making an art project of cooking, this will be a blast!
Healthy, tasty and esthetically appealing:
Recipe : Featuring Raw Hummus:
1. Chia Seeds: they are high in calcium, omega 3, and fiber. They lower your cholesterol, help with digestion. Chia seeds are also good for your thyroid.
You can get this for about $10 for 16 oz on VitaCost website , or your local Health Food Stores for about $13. I use VitaCost for a lot of my needs. $49 purchase gives you free shipping, so I buy my monthly supply at one time of various seeds, nuts, oils, etc….
2. Nutritional Yeast: 20 cal per hipping tbsp. It's sold in the form of flakes or as a yellow powder. It is a source of protein and vitamins, especially the B-complex vitamins, and is a complete protein. It is also naturally low in fat and sodium and is free of sugar, dairy, and gluten. It has a strong flavor that is described as nutty or cheesy.
Hummus
2 apples, 1 zucchini, 1 lemon (juice), ½ white onion, 3 garlic cloves, 1 tsp of sea salt, ½ cup of raw tahini, 2 tbsp. nutritional yeast. 1 tbsp Chia Seeds.
Directions:
Peel the apples and cup the zucchini, place in the food processor or your bender together with the garlic and copped white onion. Give it a first spin (30 sec or so). Add the lemon juice squeezed from the whole lemon, salt, tahini, nutritional yeast and the Chia seeds. Spin to the consistency you like (I presume Hummus). You are ready to enjoy it! Raw, supper nutritious, cooling, appetizing!
I use veggie sticks , but you may enjoy it as you are pleased. ( I sprinkled it with some spicy paprika)
Recipe : Featuring Raw Parsnip:
The parsnip (Pastinaca sativa) is a root vegetable related to the carrot. Parsnips resemble carrots, but are lighter in color than most carrots, and have a sweeter taste. When cooked, it has a buttery, slightly spicy, sweet flavor. The parsnip is picked after the first frost. Like carrots, parsnips are native to Eurasia and have been eaten there since ancient times. It can be eaten raw and cooked. Well, you know me by now, so I am going for the option of having it raw since I want to benefit from all its nutritional values.
Good to know:
The ingredients in this Raw Parsnip Summer Salad are able to provide you the ideal balance of gastrointestinal tract good bacteria. As I have emphasized in my previous article Raw Food: Body pH; Acidic and Alkaline Foods , the maintenance of acidity/alkalinity is significant for every body’s continuous well-being. With proper balance in your body, you can augment life longevity.
Parsnip is richer in vitamins and minerals than its close relative, the carrot. It is particularly rich in potassium with 600 mg per 100 g. The parsnip is also a good source of dietary fiber. A 130-g or 1 cup of sliced parsnip contains 100 Calories, 7 grams of fiber (26% of DV), 2 g of protein, 38% of vitamin C, 37% of vitamin K, 22% of folate, 37% of manganese, 14% of potassium, 10% of magnesium, and a number of other minerals and vitamins and phyto-nutrients. . As you can tell, this vegetable is a Nature’s miracle and needs to be consumed raw since the cooking process destroys most of the nutrients.
Ingredients and instructions:
4 roots of parsnip, peeled and chopped in a food processor or shredded (to the size of rice)
1 avocado
1 inch thick bunch of cilantro
½ cup or Raw Pumpkin Seeds
1 Organic Cucumber
½ lemon (juice)
A drizzle of Grape Seed Oil, Salt and Pepper
How to make it:
Shred the parsnip roots in a food processor ( I use Ninja) . Chop cilantro, cucumber, and avocado. Mix parsnip and other ingredients. Dress it with lemon juice, salt, pepper, and a little bit of the grape seed oil.
Enjoy!!
The flesh of cooked spaghetti squash resembles spaghetti strands
One cup of cooked spaghetti squash, which amounts to around 150 grams has 40 calories, 2 grams dietary fiber, 10 grams carbohydrates, 4 grams sugar, 1 gram protein, very low-fat content and no cholesterol. Spaghetti squash contains omega-3 essential fatty acids and omega-6 fatty acids. While the former is good for preventing heart disease, cancer and inflammation caused by arthritis, the latter promotes brain function. The squash has 180 mg of potassium and a long list of vitamins.
This dinner dish takes 15 minutes to prepare:
Directions:
1. Cut spaghetti squash length-wise into two halves. Scrape the seeds out. Place the halves into microwave for 15 minutes. – It will be done as soon as the bell rings! That simple.
2. Slice veggies of your choice to dress up your spaghetti and slightly sauté them in the grape seed oil or EV olive oil. Do not overcook, leave them crispy. Add Sault and Italian spices.
My veggie choice:
1. tomatoes,
2. red and yellow pepper,
3. parsley,
4. spinach,
5. black beans,
6. onion and garlic.
Recipe : Featuring Jicama:
But, before we get to the recipe, let’s stay true to our goal of getting educated on every food we eat first. Thus:
1. Jicama is a low cal fruit: 35 calories per 100 g
2. Jicama is high in soluble dietary fiber. 100 g of the fruit has 4.9 g of fiber, 13 % of recommended daily intake.)
As a reminder: Fiber helps us to lose weight. There are two types of fiber: soluble and insoluble.
Soluble : apples, oranges, carrots, oats, Jicama.
Insoluble: wheat bran, whole grains, beans, zucchini, avocado, nuts
Fiber is indigestible. Generally speaking, soluble fiber ferments in the colon and assists with digestion and insoluble fiber has ability to bulk up and helps us to stay regular. Although our bodies can break the fiber down, it cannot absorb it. When soluble fiber passes through the digestive system it turns into a gummy substance which bonds with water. Constipation can occur if insufficient fluid is consumed with a high-fiber diet.
3. Jicama is composed of 80-90% water. Since we are advised to drink water when we consume foods high in dietary fiber, Jicama is a perfect choice. It is high in fiber and high in water at the same time.
4. Jicama is high in a powerful anti oxidant, vitamins C. The 100 g of the fruit has 20 mg of vitamin C, or 35% of recommended daily.
Recipe:
1. Create a Green Salad using : romaine lettuce, tomatoes, blueberries, and red onion. Shred Jicama fruit and place on the top of the salad.
2. Poach the fillet of the Wild Caught Salmon in a half cup of vegetation stock. (I recommend avoiding frying the fish. Stick with poaching method. It is almost like frying it in the veggie stock.)
3. Use your favorite seasoning.
4. Place the fillet on the top of your salad, and dress it up with one of our home made dressings.
Recipe : Featuring Quinoa Raw Veggie Soup
Ingredients:
• 2 cloves garlic, minced
• 2 cups green beans
• 1 cup baby spinach
• 1 cup uncooked Quinoa grains, and 1/2 medium sweet onion (pre cooked together)
• Juice of 1 large orange
• 1 tsp. ground cumin
• 1 tsp. chili powder
• 1 Tbsp. freshly ground orange zest
• 2 large tomato, diced (one for blending and one for garnishing)
• 1 zucchini, sliced or 2 salad cucumbers (your choice)
• 1 very ripe avocado, peeled and pitted
• ½ tsp. red pepper flakes
• 1/4 cup fresh basil, chopped
• 2 Tbsp. Flax Seeds
• Pinch of sea salt and freshly ground pepper
Directions:
- Please be reminded to pre-wash your quinoa few times before cooking. Allow it to cook first and add the chopped onion 2 minutes before taking it off the stove.
- Combine all raw ingredients in a food processor first; pulse until mixture forms a smooth consistency. Add the cooked ingredients. Blend.
Serve warm. (I did) Or:
Transfer to a large bowl. Place into the refrigerator, covered for 1 hour to chill. Serve cool or at room temperature. Garnish with the minced tomatoe and fresh basil on the top. Enjoy!
Recipe : Featuring Butternut Squash Soup
1 pear (optional 2 celery sticks)
½ sweet large onion
1 butternut squash
1 butternut squash
2 med size apples (peeled)
1 mango
2 tbsp Chia Seeds
2 tbsp Chia Seeds
2 cups of organic Veggie Stock
To taste: Sault, pepper, lemon paprika, 2 tbsp lemon juice
2 tbsp of chopped parsley (optional)
Directions:
Chop appleas, pear, celery, onion, peel and chop butternut squash. Sauté it in organic Veggie Stock for 5-7 minutes. Do not overcook. Blend all the ingredients besides the mango and parsley. Add Chia Seeds.
Serve the soup dressing it up with the chopped mango and parsley.
Recipe : Featuring Kale Chips
The kale chips have seemingly taken over the culinary world. Google it and you will get thousands of recipes. Here si what I suggest for you to try:
1) Preheat your oven to 350 degrees F.
2) Wash and de-stem the kale (curly). Dry off all of the water from washing your kale before placing them in the oven. That is very important!
3) In a large bowl, toss kale with 1 table spoon of olive oil and 1 tea spoon of smoked cumin and sea salt to taste. Massage the oil into those leaves
4) Bake for 10 minutes or until you see the edges begin to brown.
Serve immediately.
Recipe : Featuring Gluten Free, Dairy Free Pizza
1. Use Gluten Free Pizza Crust: I use CHEBE brand. Available in the freezers of your local Health Food Stores.
Be creative with your toppings or follow my Ingredients:
· 2 medium Fresh tomatoes
· 1 cup of organic stewed whole tomatoes
· 1 med organic zucchini
· ½ med sweet onion
· Cooked Artichoke Hearts
· Parsley and green onion
· Red Sweet Pepper
Spices: Garlic Cloves , salt, Italian seasoning
Directions:
Pre-Bake the crust as directed on the box.
Sauté chopped vegetables just so to brake the texture, but allow it to be slightly firm, because you wil have to bake them on the top of the crust for 15 more minutes. Just before taking the veggies off the stove, add the canned whole tomatoes. That will serve you as the pizza sauce. Mix all together and load on the top of the pre-baked crust. Put it into the oven for 15 min, and enjoy your dinner!
This was approved by the traditional pizza lovers; so, trust me this is very good. And good for you!
Recipe : Featuring Veggie Lettuce Wraps
Ingredients:
2 med tomatoes
2 avocados
1 /2 large sweet onion
2 tbsp crushed raw pumpkin seeds
1 cup of chopped parsley
Hand full of sprouts (your choice)
2 tbsp of lemon juice
1 tbsp of raisins
Sea salt and pepper to taste
2 heads of long romaine lettuce
Directions: Chop all vegetables by the romaine lettuce and mix it in a bowl. Prepare lettuce leaves by separating them into singles. Wrap a hipping tbsp of veggie mix into the lettuce leaves. “Secure” the lettuce leaf by a tooth pick . Top the wraps with the Red Pepper and Cilantro Dressing discussed in earlier article, which you can see here.
Recipe : Featuring Eggplant
Can I convince you to love Eggplant ?
Eggplant is also rich in minerals, boasting a large quantity of potassium (230 mg in 100 g of eggplant) , magnesium, calcium and phosphorous.
On the Glycemic Index Scale, eggplant has a low GI of 15.
Eggplant appears to play a special role in the treatment and prevention of a number of very serious conditions: cancer, over-weight, skin problems. Eggplant has been found to be especially useful in the treatment of colon cancer due to the high amount of fiber found within eggplant. It has the tendency to absorb toxins and chemicals that can lead to the development of colon cancer. It is a useful tool for people who are trying to lose weight. The Mayo Clinic and American Diabetes Association recommend an eggplant based diet as a choice for management of type 2 diabetes. Eggplant is loaded with vitamins and minerals and Chlorogenic Acid (the dominant antioxidant.) Also, Nasunin is an antioxidant compound found in the peels of eggplant. So, we will have to keep the peel ON!
Sauté the following veggies and a pear (yes, you are reading this right; a fruit - pear )
1. mushrooms
2. onion
3. tomato
4. eggplant (do not peel)
5. add parsley just at the end
6. spices : as you are pleased!
Steer veggies and add some Vegetable broth to make this “juicier”.
Toast thin slices of your favorite multi grain or gluten free bread and load the veggie on the top. Enjoy !
Recipe : Featuring dairy Free Ice Cream
You can make this as ice cream or you can serve it in a raw tart as I did. Either way you will love it!
Tart:
5 dry plums
5 dates (pitted)
½ cup of walnuts
½ cup of almonds
Direction:
Blend ingredients in the blender until “manageable” consistency. Press the “dough” into the small serving cups. You are done.
Filling (or Ice Cream)
2 ripe frozen bananas
1 ripe banana
½ cup of shredded dry coconut meat
2 tbsp of Chia Seeds
Directions: Always buy extra bananas and leave them on the table until you see small brown spots. That means they are ripe! Peel, slice and freeze in the sandwich bags (2-3 bananas per bag).
Blend 2 frozen bananas with the one ripe fresh banana. (Whip until it looks like ice cream. ) Now: add shredded coconut and give it a short spin in your blender. You are done. Serve inside of the tart and dress it up with the “toppings”
Toppings
Make your choice: blueberries, raspberries, chunks of mango or pineapple… shreded coconut. Whatever you like.
Enjoy your Raw Dairy Free Ice Cream!
Here is mine, with the tart and without:
Just Ice-cream: banana and pineapple:
Recipe : Featuring Cinnamon:
While native only to the island of Sri Lanka, cinnamon trees are now naturalized in South East Asia. Cinnamon is obtained from the inner bark of a dozen species of trees. In Sri Lanka, cinnamon is known as KURUNDU. Cinnamon is harvested by growing the tree for two years then cutting the branches down at the base; and, the next year, about a dozen shoots will form from the roots again.
The bark must be processed immediately after harvesting while still wet. Once processed, the bark will dry completely in four to six hours. Its flavor is due to an aromatic essential oil that makes up 0.5% to 1% of its composition. This oil is prepared by roughly pounding the bark, softening it in seawater, and then quickly distilling the whole.
Although there are four main varieties of cinnamon, Ceylon cinnamon and Cassia cinnamon are the most popular. Most cinnamon sold in supermarkets in North America comes from the less expensive variety, Cassia cinnamon. It has a darker color and the quills are harder. Ceylon cinnamon is sometimes called true cinnamon. It is more expensive and has a sweet taste.
Cinnamon and cassia are not obtained the same plant. They should be treated as separate foods, both from a nutritional and a health standpoint.
Scientifically speaking, there is only one true cinnamon, which is most commonly called "Ceylon cinnamon," and comes from the plant Cinnamomum zeylanicum. An alternative scientific name for Ceylon cinnamon is Cinnamomum verum. Look for those names on the packaging of cinnamon you buy!
The term "cassia" never refers to Ceylon cinnamon but rather to other species of cinnamon, including Cinnamomum cassia (alternatively called Cinnamomum aromaticaum) and Cinnamomum burmannii. Cinnamomum aromaticaum being referred to as "Chinese cinnamon" or "Saigon cinnamon," and you'll find Cinnamomum burmannii being called "Java cinnamon" or "Padang cassia." The CASSIA does not have the health benefits the true cinnamon does.
Ceylon cinnamon is typically more expensive than any of the cassia versions, and it is also the cinnamon more closely associated with potential health benefits
Cinnamon is linked to a several health benefits. A 2003 study at National Institutes of Health shows benefits of cinnamon in diet of type 2 diabetics. Cinnamon bark, a component of the traditional Japanese medicine, has been shown in a 2008 study published in the Journal of General Virology to have an antiviral therapeutic effect. Also, a 2011 study isolated a substance (in the cinnamon) which reduces development of Alzheimer's in mice.
In a study published by researchers at the U.S. Department of Agriculture in Maryland, cinnamon reduced the proliferation of leukemia and lymphoma cancer cells. It has an anti-clotting effect on the blood.
In a study at Copenhagen University, patients given half a teaspoon of cinnamon powder combined with one tablespoon of honey every morning before breakfast had significant relief in arthritis pain after one week and could walk without pain within one month.
In traditional Chinese medicine, Cassia cinnamon is used for colds, nausea, diarrhea, and painful menstrual periods. It's also believed to improve energy and circulation and be particularly useful for people who tend to feel hot in their upper body but have cold feet.
Ingredients (under 300 cal)
1. 1 tbsp Cinnamon (cal – 19; fiber 4g – 19%; Iron 4%; manganese– 68%)
2.1 tbsp ( 5 g) Raw Cocoa power , unsweetened ( cal – 12; fiber 2g – 7%; fat 1g – 1%; Iron – 4%; copper 10%; manganese – 10%)
3. 1 tbsp ground Flax Seed (1tbsp:cal – 37;total fat 3g,5%; fiber 2g,8%;carbs 2g,1%)
4.1 banana
5.2 tbsp Shredded unsweetened Coconut
6.1 tbsp raw almond butter (90 cal)
7.1 cup of Organic almond milk (no sugar added)or flax milk (50 cal)
As a bonus: Raw Cacao provides a powerful dose of antioxidants including polyphenols, catechins, epicatechins and flavanoids, and a number of minerals.
Recipe : Featuring Raw Cacao
This is Raw Cacao Fudge that does not require any baking, does not have any flower, butter, or sugar. This is a dynamite of antioxidants, good nutrients and healthy calories.
Cacao has more antioxidant flavonoids than any food tested so far, including blueberries, red wine, and black teas; it has up to four times the quantity of antioxidants found in green tea.
Organic Raw Cacao Powder is an exceptionally healthy way to stock up on not only the antioxidants but also on important minerals like magnesium and iron. Raw cacao has about 300 identifiable chemical substances with positive health effects.
Just listing a few:
Magnesium: Cacao is high in magnesium . If you recall my earlier letter about the minerals: Magnesium is one of the alkaline minerals; It helps to support the heart, brain, and digestive system and is vital for building strong bones.
Iron: Cacao contains 200+% of the recommended daily allowance of iron per 1 ounce (28 gram) serving. Iron is a critical mineral in nutrition. Iron is part of the oxygen carrying protein called hemoglobin that keeps our blood healthy. Vegan diet often leaves people deficient of iron, so here is your answer! I hope you are feeling very happy right now!
Chromium: Chromium is an important trace mineral that helps balance blood sugar. Nearly 80% of Americans are deficient in this trace mineral. Cacao has enough chromium to help you to reverse deficiencies in this mineral.
1. ½ cup Pecan meal (it is simply the ground pecan nuts from your health food store. Look for it in the refrigeration area.)
2. ½ cup almond meal (ground raw almonds, … same as above)
3. 1 cup of organic raisins
4. 1 cup of raw almond or sunflower seed butter
5. 2 tbsp vanilla
6. ½ cup of shredded coconut meat
7. 2 tbsp coconut oil (aka butter)
8. 1.5 cups of Raw Cacao Powder
9. ½ cup of canned black beans
10. 2 tbsp Agave syrup (optional.. the fudfe is good without it.)
11. Whole Walnuts
Directions:
Hold raisins in the hot water for 5 minutes. It will make them soft and juicy. Dispose the water.
Place raisins, almond/sunflower seed butter, raw cacao powder, vanilla, coconut meat and coconut oil, agave nectar, sea salt and black beans in a food processor and process until smooth.
(Make sure you place the butter, raisins and black beans first , at the bottom of the carafe. It will make the blending much easier.
Hand mix in the chopped walnuts. Spread out in an 8"X8" square baking dish. Freeze until firm, about 30 minutes, and then cut into pieces.
Recipe : Featuring Flax:
Oats-Flax-Almonds Benefit Granola Bar:
Flax Seed Granola Bars (total cal – 5270 per batch of all ingredients)
Individual bar calories: 330
Flax benefits: The flax seed carries one of the biggest nutrient payloads on the planet. And while it’s not technically a grain, it has a similar vitamin and mineral profile to grains. Flax seed is very low in carbohydrates, making it ideal for people who limit their intake of starches and sugars. And its combination of healthy fat and high fiber content make it a great food for weight loss and maintenance. Flax seed is high in most of the B vitamins, fiber, antioxidants, magnesium, and manganese (important nutrient for the spinal disks.)
The oil in flax is highly unsaturated. This means that it is very prone to oxidation unless it is stored correctly. The very best way is nature’s own storage system –- within the seed. Flax seeds not exposed to large amounts of heat stay safe to eat for at least a year. However, flax meal, and especially flax oil, are a different story. The meal, stored away from heat and light, will keep fresh for a few months, and the oil must be protected by refrigeration in dark containers, preferably being consumed within a few weeks of opening.
Hormonal Effects: Lignans contain phytoestrogens. Although research has shown them to be beneficial so far, it is unknown what effect high doses of phytoestrogens might have.
Cyanide(chemical compound that is toxic in large amounts): Like many other foods (cashews, some beans, and others), flax contains very small amounts of cyanide compounds, especially when consumed raw. Heat, especially on dry flax seeds, breaks these compounds down. However, our bodies have a capacity to neutralize a certain amount of these compounds, and the U.S. government agencies say that 2 tablespoons of flaxseed (~3 T of flax meal) is certainly safe and is probably an “effective dose” for health purposes. Various researchers who have used up to 6 daily tablespoons of the seed in different studies indicate that the amount they were using was safe.
Ingredients and recipe: (please feel free to add pumpkin seeds or /and cranberries)
1. 3 cups organic rolled oats ( total cal – 1500; 1 cup dry: cal – 380; total fat – 7g 10% DV; sat fat – 1 g 6% DV; carbs – 64g 22% DV; fiber – 10g 40% DV; protein – 14 g , Calcium 4%, Iron 30%)
2. 1 cup natural almond butter (crunchy) (1 cup : cal 1580; total fat 147g, 227%; carbs 53g, 18%; fiber 9.2g, 37% protein 37g)
3. ¾ cup honey (12 tbsp 21g: cal – 720; sugar 192g; )
4. 1 cup ground flax seed ( 15 tbsp or 1 cup: cal – 450; total fat 37.5, 60%; fiber 30g, 120%; carbs 30g, 8%)
5. 1cup organic raw cacao nibs (or 80% cacao chocolate ) (1 cup : cal – 1000; Fat 56g;, 280%; carbs 80g, 24%; Fiber 72g, 290%; protein 32g)
Mix almond butter and honey together in a large mixing bowl. Add the rest of the ingredients and massage/squeeze/mix together. Press into a 9 x 13 pan. For an easy way, use the Pie Crust roller to press the mixture in the pan.
Let it set about 30 min, then cut into 16 bars. Wrap the bars individually and keep in the refrigerator to preserve the freshness of all nutrients.
Recipe : Featuring Nuts:
Nut-Oats-Fruit Benefit Granola Bar:
Total calories : 3,400 per batch of all ingredients.
Individual bar total calories (2.5 X 3.5 inch ) : 210
Nutrition Facts:
1. Walnuts (1 cup, chopped : cal – 765; total fat – 76g 117% DV; sat fat – 7g 36% DV, carbs – 16g 5%DV, fiber 8g 31 % DV, protein 18g, Vitamin B6 31% DV, Minerals: Manganese 200% DV.)
2. Almonds (1 cup ,chopped : cal – 546; total fat – 47g 72 % DV; sat fat – 4g 18% DV, carbs – 21g 7%DV, fiber 12g 46 % DV, protein 20g, Vitamin E 125% DV, Minerals: Manganese 109% DV.)
3. Peanuts (1 cup, chopped : cal – 862; total fat – 76g 116 % DV; sat fat – 13g 63% DV, carbs – 22g 7%DV, fiber 14g 50 % DV, protein 40g, Vitamin Niacin 100% DV, Minerals: Manganese 133% DV.)
4. Rolled Oats ( 1 cup dry: cal – 380; total fat – 7g 10% DV; sat fat – 1 g 6% DV; carbs – 64g 22% DV; fiber – 10g 40% DV; protein – 14 g , Calcium 4%, Iron 30%)
5. Cacao Nibs (1 oz. cal - 130 ; carbs - 10g, 4g of protein ; total fat - 12g sat fat - 7g; fiber - 9g 36% DV; calcium 2% DV, Iron 6% DV; high in potassium and magnesium. 1 oz. of = 80mg of magnesium. Small amount of calcium in addition to trace amounts of vitamins D, vitamin E and several of the B vitamins. )
6. Unsweetened Coconut Meat , shredded ( 3 table spoons (15 g) : cal – 100; total fat – 10g 15% DV; saturated 9g 45% DV; carbs – 4 g 1% DV; fiber – 2 g 8% DV: protein 1 g; iron 2% DV.)
7. Pitted Plums ( 1 cup 160g: cal – 400; total fat – 0g; carbs – 100g 32% DV; fiber – 12 g 48% DV; Protein – 4 g; sugar – 50 g; vitamin A – 60% DV)
8. Dates ( 1 cup chopped, 180g ; cal – 500; carbs – 133 g 44% DV; potassium, magnesium)
Mix all nuts, cacao nubs , oats, and plums & dates and process in the blender. The mixture will become sticky due to the plums and dates soft texture.
Using spatula or hands, spread mixture in the large baking pan.
Place into 400 degree preheated oven (top shelf so it does not burn from the bottom) for 10 – 15 minutes. After “baking”, place the pan in the freezer for 15 minutes. After cooling, cut into small (2.5 x 3.5 inch) pieces and wrap individual bars for storage.
Store in the refrigerator. Replace breakfast or mid day snaking and enjoy the kaleidoscope of nutrients!
Veggie Burger:
Nutritional facts:
Canned black beans: 1.5 CUP (390 g) – 390 cal; total carbs 72g – 24%; fiber 18g – 72 %; protein 24g; Calcium 12%; Iron 30% of DV; vitamin B 148%; magnesium 40.1%; manganese 45%)
Among all groups of food commonly eaten worldwide, no group has a more health-supportive mix of protein-plus-fiber than legumes. Included here, of course, is the amazing protein-plus-fiber content of black beans. Many researches have shown that black beans provide special support for digestive tract health, and particularly our colon.
Black Beans (1.00 cup)
1.5 cups of canned black beans (rinsed and drained)
1 whole yellow or red sweet paper
0.5 cup of chopped red onion
2 regular size carrots / Or: 1 cup of shredded carrots
1/3 cup dry quick cooking oats
1 tbsp of ground Flax Seeds
1 tbsp of Wheat germs
2 tbsp EVOO
1 tsp cumin
Sault/ pepper
1. Put all ingredients in a food processor (blender) and pulse until well mixed.
2. Divide the prepared mixture into 4 patties.
3. Mist a sheet of aluminum foil with olive oil and place the foil on the grill. Cook patties on the foil for approximately 3-5 minutes on each side.
4. Serve on the whole wheat bun with your favorite veggies and sauces. Grilled mushrooms $ onion, lettuce, tomato and sliced pickles – are my choice!
Recipe : Featuring Lentils:
Sautéed Cod Served with Curry Lentils and Cauliflower:
Sautéed Cod Served with Curry Lentils and Cauliflower:
Lentils were likely originated in India and Pakistan.
With about 30% of their calories from protein, lentils have the third-highest level of protein, by weight, of any legume or nut, after soybeans and hemp.
Proteins include the essential amino acids. Lentils also contain dietary fiber, folate, vitamin B1, and minerals. Red (or pink) lentils contain a lower concentration of fiber than green lentils (11% rather than 31%). Health magazine has selected lentils as one of the five healthiest foods.
Lentils also have anti-nutritional factors, such as trypsin inhibitors. Trypsin is an enzyme involved in digestion. Also lentils have relatively high phytate content. Phytates reduce the bio-availability of dietary minerals. NOTE: The phytates in lentils can be reduced by soaking the lentils in warm water overnight. Lentils are also a good source of iron.
You will need:
1. Lentils
2. Cauliflower
3. Curry powder
4. Garlic
5. Extra Virgin Olive Oil
6. Wild Caught Cod (fillet)
7. Canned or Fresh tomatoes
8. Green onions
How to make it:
Soak lentils in a warm water for a couple of hours (for working force: do it in the morning and it will be totally ready by the time you get back home from work.)
Boil lentils for 15 minutes (or until ready). Set them aside. Cut coliflower into serving size pieces and sauté in olive oil for few minutes. When the coliflower start softening, add garlic, curry powder , salt and pepper.
Image 1: Start cooking lentils and coliflower together:
After preparing cauliflower with curry and garlic, add the earlier cooked lentils (with the water) to the pan and continue mixing the two together. Mash the ingredients as you would mash potatoes. Allow the water to evaporate to achieve the right consistency (close to mashed potatoes.)
Set the lentils-cauliflower dish aside and start frying cod fillet.
Image 2: Fry cod pieces in olive oil until the fish start showing little bit of gold color on it sides. Add chopped fresh tomatoes (or canned tomatoes if you chose that way.) Sprinkle with chopped green inions.
Saute fish , tomatos and green onions for 7-10 minutes. The tomatos should give in some juice, but if you need more liquid, add some water to the cooking dish. Add salt and pepper as needed.
When the dish is done, serve on the top of the Curry Lentils-Cauliflower puree.
Enjoy your healthy meal!
Redcipe : ...balls and spinach spaghetti:
You will need:
1. 2 cups of Black Beans (canned) or canned salmon
2. Canned or Fresh Diced tomatoes (organics)
3. Green onion
4. Mushrooms
5. Salt, pepper , garlic , or spices of your choice
6. for those who like to experiment: fresh mint leaves
7. Extra Virgin Olive Oil
8. 3 tbl. spoons of Wheat Germ (refer to my blog on Wheat Germ for details)
9. Dried cranberries
10. 1 egg
How to make it:
Chop mushrooms and mint leaves. Mix together your (drained) black beans or fish with : egg, Wheat Germ, mushrooms, mint, half can of diced tomatoes, spices. Have the fry pan hot and ready (with 2 tbl. spoons of olive oil.)
Stage 1:
Roll the "meat" mixture in your hands making small balls and place one by one on the fry pan.
Roll the "meat" mixture in your hands making small balls and place one by one on the fry pan.
Let is brown for a minute or two and turn balls on their other side. Let the other side to brown.
Stage 2:
Add the second half of the canned tomatoes and a ½ cup of water. Let is stew for 5 minutes.
Stage 2 picture:
Stage 3: Add diced green onions and sprinkle with shredded parmesan cheese and dried cranberries. Let is cook for 2 more minutes.
Stage 3 picture:
While the bean/fish balls are getting its flavor setting in, boil your pasta (go for spinach at this time!)
Stage 4 picture:
Serve and enjoy!!!!
Final stage picture:
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