One Pot Broccoli and Pasta with Peanut Sauce

Somedays it seams like there's no time to make a healthy dinner. Between work and running the kids around after school, the thought of cooking dinner can be overwhelming.  But, by using one pot to cook (means one pot to wash!) and a few hearty ingredients, dinner can be on the table in less time then it would take to order a pizza.  

I love quick easy meals that also taste great. Being able cook everything in one pot and whip up a tasty sauce in the blender makes cleanup a breeze. Less dishes means less cleanup and less time in the kitchen. Plus, broccoli is a powerhouse of nutrition. It's high in Vitamin C, Vitamin K, and Folate. It's a great source of Omega-3 fatty acids and ounce for ounce broccoli contains more protein than beef. Treat your family to a fast meal that is healthy, not just a meal that is fast.

Yes, broccoli is amazing! Cook some up today!

Recipe:

* 1 pound Kamut spiral pasta or other whole grain or gluten free pasta

* 4- 6 heads of broccoli depending on size, 10 cups cut florets

* sliced green onions

* dry roasted peanuts

Peanut Dressing:

* 1/4 cup balsamic vinegar

* 1/4 cup Braggs liquid Aminos or Tamari

* 1/4 cup water

* 1/8 cup extra-virgin olive oil (optional)

* 1 Tablespoon fresh lime juice

* 1/3 cup smooth peanut butter

* 1 tablespoon Franks Red Hot sauce 

In large pot bring 4 quarts of water to a boil. Add pasta and simmer as recommended. During last 5 minutes of cooking add broccoli and simmer. Remove from heat and drain in colander. 

While pasta and broccoli are cooking make peanut sauce. Add all ingredients to blender and blend about 10 seconds until smooth. 

Serve pasta and broccoli warm with peanut sauce, green onions, peanuts, and extra hot sauce if needed.

This makes enough for 4-6 people. Leftovers make a great lunch or dinner a second night.

ENJOY!!

Spiralized Apple Salad with Maple Glazed Walnuts and Honey Vinaigrette

Late August marks the beginning of apple season. Eating fresh picked seasonal fruits and veggies pack the biggest nutritional bang for your buck. When you eat a fresh apple you are getting vitamins, minerals, antioxidants, and tons of fiber all in one perfect package. Most people never even get close to the recommended daily intake of fiber needed to keep everything flowing smoothly. Fiber is like a broom in your intestines sweeping out the gunk. Mother Nature provided us with these sweet juicy snacks for a reason. Skip the processed packaged junk and enjoy a sweet crispy apple today. 

This spiralized salad is a powerhouse of nutrition with fresh apples, pears, beets, sweet maple glazed walnuts, and a honey vinaigrette. It is the perfect dish for these crisp sunny days of late summer. Even your kids will like it and ask for more!

Salad Recipe:

1 medium firm pear, spiralized on largest blade

1 large red apple, spiralized on medium blade

1 large green apple, spiralized on medium blade

1 medium beet, peeled and spiralized on smallest blade

1 small red onion, sliced thin

2 Tablespoons dried cranberries 

Plane all ingredients in a large bowl. Be careful with the beet. Spiralize last to keep the juice off the other ingredients. 

Maple Glazed Walnuts:

1 cup chopped walnuts

1 Teaspoon ground cinnamon

2 Tablespoons pure maple syrup

Dash of sea salt

Cooking spray

Heat pan on medium to low heat. Spray pan lightly with cooking spray Add walnuts and stir until lightly browned about 2 minutes. Keep an eye on them or they'll burn. Remove pan from heat and add maple syrup, salt, and cinnamon. Stir until well combined. Let cool slightly and transfer to a separate bowl before they stick to the pan.

Honey Vinaigrette:

1 Tablespoon raw honey

1 Tablespoon white wine vinegar

1 Tablespoon extra virgin olive oil 

Whisk together.

When ready to serve salad add glazed walnuts and Vinaigrette.  If you don't have a spiralizer chop the pear and apples and shred the beet. This would be great served over a bowl of fresh romaine lettuce.

Enjoy! 

 

Raw Cocao Energy Bites

Who doesn't need a little extra boost of energy during the day? I know I do. Right around mid afternoon my energy starts to dwindle and I'm craving a soy latte and a little down time. But, of course that's not going to happen. Oh well...someday! So try these little decadent bites of raw energy. Loaded with protein from the almonds, potassium and fiber from the dates, healthy fats from the coconut and coconut oil, and a chocolate antioxidant boost from the cocao powder. These ingredients alone will take you through the rest of your day but I added a little ground coffee to kick it up a notch. You may want to leave the coffee out for the younger kids, for they're super-charged already. These bites are super easy to make and last in the fridge for at least a week. Energize your life with raw antioxidant rich foods so you can power through the rest of your day :)

Recipe:

* 1 cup raw almonds

* 1 cup pitted Medjool dates

* 3 Tablespoons raw organic Cocao powder

* 1 Tablespoon finely ground coffee

* 1/2 cup unsweetened coconut flakes

* 1 Tablespoon unrefined coconut oil

Place almonds in the food processor and process until fine crumbs.

Add dates and process until blended.

Add remaining ingredients and pulse until well combined and mixture is sticking together.

Push into a small 6x6 dish and refrigerate.

Makes 9-12 squares.

Keep refrigerated and covered tightly.

Enjoy!

Pico de Gallo

Pico de gallo also known as salsa Fresca is a fresh salsa made with tomatoes, onion, cilantro, jalapeños, salt, and fresh lime juice. It is so simple and so good! It may be my new favorite food.  It's the perfect topping for bean burgers, salads, burrito bowls, or use for dipping tortilla chips.

I've acquired a taste for jalapeños in the last few years since my father grows them and gives them to me by the basketful. I've had no choice but to embrace them. They have just the right amount of hotness to give food a nice spicy kick. I've been throwing them in everything from green juice to bean burgers. They are the perfect pepper for pico de gallo. Once you try it, you may never go back to that jarred salsa again.

Try it today!

Recipe:

*1 large ripe organic tomato, diced small

*1/2 red or white onion, diced small, about 1/4 cup

*1 small jalapeño, seeded and diced small

*5-7 sprigs of fresh cilantro, finely chopped

*1 Tablespoon fresh lime juice

*sea salt to taste

Place all ingredients in a bowl and stir to combine. Taste and adjust salt to taste. 

Use immediately or refrigerate until ready to use up to 3 days. 

24 Hour Zucchini Pickles

24 Hour Zucchini Pickles

Summertime and homemade pickles go hand in hand. Fresh crispy cucumbers, fragrant dill, and pungent garlic marinated in a salty brine compliment a fresh tomato sandwich perfectly. 

Zucchinis make delicious pickles too. This time of year every stand at the farmer's market is loaded with zucchinis so it's the perfect time to try zucchini pickles. Choose small slender zucchinis for crispy  pickles. Don't forget the fresh dill and garlic. I like to keep the recipe simple with just dill and garlic but you can add other spices and seasonings if you like to spice them up a bit. Experiment and have fun!

Recipe:

6-8 small zucchinis, cut into spears

5 cups cold water

1/4 cup kosher canning salt or sea salt

3/4 cup white distilled vinegar 

2 Tablespoons organic sugar

1 large bunch dill, 2-3 sprigs per jar

6 cloves garlic, peeled and sliced 

3 1-quart canning jars

Heat vinegar, salt, and sugar over medium heat. Stir until salt and sugar is dissolved. Remove from heat and add to cold water. Let cool completely before using.

Divide zucchini, dill, and garlic among the three jars. 

Pour cooled liquid over zucchinis.

Tightly screw on lids and place in fridge for at least 24 hours.

After 24 hours they are ready to eat.

Enjoy!!

Roasted Baby Yellow Squash with Sweet Balsamic Vinaigrette 

Savor Summer's bounty! Baby squash are so tender and tasty that you only need to add a few ingredients to create a delicious dish. This makes a scrumptious side dish or throw in some grape tomatoes and top with toasted sunflower seeds for a main dish. 

Recipe:

8-10 baby yellow squash, sliced about 1/4 inch thick

1/2 large red onion, chopped 

2 Tablespoons EVOO

2 Tablespoons balsamic vinegar

1 large clove garlic, crushed

Preheat oven to 400 degrees, use convection if available.

Place squash, onion, and garlic in large baking pan.

Drizzle oil and vinegar over squash and mix well until all pieces are coated.

Bake 20 minutes, turn and bake 20 minutes more or until nicely browned.

Sprinkle with freshly ground sea salt to taste.

Serve warm or cold with vinaigrette.

Sweet Balsamic Vinaigrette

2 Tablespoons EVOO

2 Tablespoons balsamic vinegar

2 Tablespoons water

1 large clove garlic, crushed

1 Teaspoon Italian seasonings

1 Teaspoon mustard

1 Teaspoon pure maple syrup

Salt and pepper to taste

2 Teaspoons ground chia seeds

Place all ingredients in a jar, screw lid on tightly, and shake until well mixed.

Let set at least 5 minutes to thicken before using.

Drizzle on squash and fresh green salad.

Enjoy!

Sushi Bowl

Veggie Sushi is a quick and easy snack or meal. Of course it's only quick and easy when you buy it. I've attempted to make it at home a few times with some success but it usually ends up falling apart.  So, why go through the trouble when you can just put all the ingredients in a bowl right from the start. This is a great dish to make when you have leftover rice and veggies in the fridge. Rice vinegar, wasabi, and Tamari bring all the ingredients together for that delicious Sushi taste.

Recipe:

*1 cup cooked brown rice

*1 cup purple cabbage, thinly sliced

*1 small carrot, shredded

*1/2 cucumber, cut into matchsticks

*1 small zucchini, cut into matchsticks

*6 grape tomatoes, sliced

*2 green onions, sliced

*1 cup steamed green beans or snap peas, cooled

*1/2 avocado, sliced

*4-6 fresh basil leaves, chopped

*1/2 sheet of Nori, torn into bite size pieces

*2 Tablespoons rice vinegar

*Wasabi paste, to taste

*Tamari

Mix rice vinegar and wasabi together and stir into rice. Start with a small amount of wasabi at first and taste. You can always add more. 

Place rice and remaining ingredients in bowl and drizzle with Tamari.

Make extra and take for lunch the next day.

Enjoy!

Ratatouille 

With the cooler weather last week I was craving a warm comforting dish. I had an eggplant and zucchini sitting on my table so I immediately thought of Ratatouille.

I have to admit until a few years ago I never made Ratatouille or even tasted it. Then one day I overheard some ladies discussing Ratatouille and it's ingredients at the farmer's market. Seemed easy enough and a great way to use eggplant and zucchini. So, veggies in tow I went home to research Ratatouille recipes.  Traditional Ratatouille is a French dish made with fresh eggplant, zucchini, onions, tomatoes, and herbs cooked in lots of olive oil. 

I like to simplify things when possible and save time in the kitchen. So my first try was in the pressure cooker. In about 20 minutes total I had a savory dish with little effort. It became a weekly family favorite. I developed this similar recipe for the stovetop. This oil free recipe takes a little more time but it is definitely worth effort. The stovetop recipe is so flavorful and fresh tasting that it won over the pressure cooker recipe with my family. Give it a try today and make extra and freeze for the winter. 

Recipe:

* 1 large onion, diced, about 1 cup

* 1 large green pepper, diced, optional

* 1 large eggplant, diced, about 6 cups

* 1 large zucchini, diced, about 6 cups

* 1 tablespoon Herbs de Provence 

* Pinch of red pepper flakes

* 2 cloves garlic, crushed 

* 1/2 teaspoon sea salt

* 2-3 bay leaves

* 1 tablespoon Balsamic vinegar

* 2 cans no salt added diced tomatoes with garlic, oregano, and basil

Or 4 cups diced fresh tomatoes and add fresh garlic, basil, and dried oregano to taste.

* 1 cup fresh basil, chopped 

* Water for sautéing 

-Heat large cast iron Dutch oven for three minutes or large sauce pan.

-Add 1 tablespoon water and the onion. Sauté onion about 3-5 minutes until browned adding water 1 tablespoon at a time to keep from sticking. 

-Add pepper if using and sauté few more minutes.

-Add zucchini, eggplant, salt, red pepper flakes, garlic, and herbs and cook about 5 more minutes, stirring frequently until browned. 

-Stir in tomatoes, vinegar, 1/2 the basil,  bay leaves, cover and simmer 15 minutes.

Let sit at least 15 minutes before serving to let flavors mingle. Remove bay leaves and serve warm over mashed potatoes and top with fresh basil.

3 Bean Salad with Balsamic Vinaigrette

Fresh green beans from the farmers market are always on my shopping list. I love to snack on them raw, steam and toss with olive oil, garlic and lemon, or blanch and throw in a 3 bean salad. 

This 3 bean salad is super easy and quick. You can have a colorful protein packed salad in less than 30 minutes. A quick blanching of the green beans gives the beans a nice tender crisp texture and creates a beautiful bright green color that looks great among the red pepper, orange carrots, purple onion, white chick peas, and dark red kidney beans. Eating the rainbow has never been so easy. 

Salad Ingredients:

1 quart green beans, blanched and cooled

1 can kidney beans, drained and rinsed

1 can chick peas, drained and rinsed

1 large cucumber, diced

1 red pepper, diced

1 green pepper, diced

1 cup sliced baby carrots

1/2 red onion, diced

1/4 cup Italian basil sundried tomatoes, chopped (optional)

Salt and pepper to taste

To blanch the beans: Bring a large pot of water to a boil, trim ends off beans, put beans in boiling water, cover and let boil for 3 minutes only, remove beans, drain, place in large bowl of ice water, let cool about 5 minutes, drain, cut, add to bowl, add remaining ingredients, toss with vinaigrette, and stir.

Balsamic Vinaigrette:

1/4 cup balsamic vinegar 

1/4 cup water

1/4 cup extra virgin olive oil

1 Tablespoon spicy brown mustard

1 Tablespoon chia seeds

1 Tablespoon Italian seasonings

1 teaspoon pure maple syrup, optional

Ground pepper 

Place all ingredients in blender and blend for about 5 seconds. Let dressing set for about five minutes to thicken before mixing into salad. For best results keep dressing separate and add just before serving. 

Recipe makes about 10 cups. Great for lunch or dinner. Refrigerate leftovers.

Tex-Mex Chipotle Summer Salad

It's zucchini season so get your spiralizer ready!

Spiralizing veggies is an easy way to add pasta-like noodles to any dish.  Zucchini noodles keep the dish light and very low in calories allowing you to eat more without feeling too full.

This salad is loaded with summer favorites plus black beans and avocado making it a hearty salad that eats like a meal. The flavors blend so well together from the sweet corn to the the creamy avocado plus a little spicy kick from the chipotle vinaigrette keeps you coming back for more. I couldn't stop eating it! This will definitely be one of my go to salads this summer. It's the perfect way to use up the left over corn from your cookout. Grilling the corn will give it a nice smokey flavor but steamed or boiled is just as tasty. 

The chipotle honey vinaigrette adds a sweet and spicy kick to the veggie medley. This dressing is similar to the vinaigrette served at a famous Mexican grill. I reduced the oil by half and added chia seeds to help thicken the vinaigrette. Raw honey is technically not Vegan but when the bees are raised locally and sustainably I feel it can be a part of a healthy Vegan diet. I personally know the farmers that I purchase my honey from and know that they only harvest the amount of honey that is sustainable to the colony. So, by supporting local honey bee farmers we are supporting sustainable honey bee farming and increasing the honey bee population. The decline of honey bees in the wild is at and all time high. These local farmers are doing us a favor because we all need the honey bees to pollinate so we can enjoy our favorite fruits and veggies. 

This is a great salad to take to a cookout or for a potluck dinner.  For best results keep the dressing separate and drizzle over just before serving. Makes about 10 cups. 

Salad Recipe:

*2 small or 1 medium zucchini, spiralized on the smallest blade, about 6-8 cups

*2 ears cooked corn, cut off the cob

*1 can low sodium black beans, drained and rinsed

*1 large cucumber, cut into matchsticks

*1 red pepper, diced small

*2 green onions, sliced thin

*10 banana pepper rings, chopped

*1 ripe avocado, diced

*1/2 cup chopped fresh cilantro (more or less to taste)

Spiralize zucchini, chop into bite size pieces, and place in large glass bowl. Add remaining ingredients except avocado. Avocado are best cut and added just before serving since they brown quickly once cut. 

Chipotle Honey Vinaigrette:

* 6 Tablespoons  red wine vinegar

* 1/4 cup Raw honey

* 6 Tablespoons Extra-virgin olive oil 

* 6 Tablespoons water

* 1 Tablespoon chia seeds

* 1/2 teaspoon dried oregano

* 1/2 tsp. sea salt

* 1/2 tsp. ground pepper

* 1 chipotle pepper in adobe sauce (these are spicy so only add one to start)

* 2 small cloves garlic, crushed

Combine all of the ingredients in a blender or mini food processor and process until smooth. Taste and adjust seasoning if necessary. Serve immediately or store in an airtight container in the refrigerator.

Enjoy!

Spring Roll Salad

I love big, crunchy, filling salads with lots of tastes and textures.  This salad happened one day while trying to make spring rolls and the filling just wouldn't stay in. So, I decided to put it all in a big bowl and chop it up. It's so much easier and less time consuming.  Plus, I never quite liked the taste and texture of rice paper wrappers. Now all the ingredients can mix in one big happy bowl!

Don't feel like you have to add all the ingredients for a great salad. Use what you have on hand and have fun with it. The dressing is delicious and it will taste just as great with just a few ingredients. This salad is a great source of fiber and antioxidants. Remember, eat a rainbow of colors everyday.

Recipe:

2 cups purple cabbage, sliced thin

1 small zucchini, cut into matchsticks

1 large carrot, shredded

1/2 large cucumber, cut into matchsticks

1 red or yellow pepper, sliced thin

1 cup steamed edamame

1 green onion, sliced thin

1 ripe avocado, sliced

1 cup fresh sprouts - optional

1/4 cup fresh basil, mint, cilantro, or parsley

1/4 cup toasted sesame seeds

Place all ingredients in a large bowl.

Dressing:

1/4 cup water

1/4 cup peanut butter or other nut butter

1 lime juiced, about 2 T

1 T Tamari

1 large clove crushed garlic

1 tsp. fresh ginger

1/2 tsp. hot sauce or chili sauce

Blend altogether in blender until smooth.

Pour over salad and top with toasted sesame seeds.

Toast sesame seeds in large frying pan over medium heat for about 3 minutes. Stir often and don't leave unattended. Seeds and nuts burn quickly so stay close.

Try to use organic ingredients as much as possible. This salad makes 2 dinner size portions or 4 side salads. Make it for dinner and keep the rest for lunch the next day. Cut avocado as needed for it browns very quickly.

Enjoy!

New Year's Detox Juice

Happy New Year Everyone!

So maybe we all fell off the bandwagon a little bit with our diets this holiday season (myself included)! Start 2016 off with a kickstart to vibrant health by making my favorite detox juice. 

1 pound of carrots peeled (or non peeled if organic)

1 green apple (cored and sliced, peeled if not organic)

2 stalks of organic celery

1 inch of ginger root (scrubbed or peeled)

1/4 of a lemon (peeled)

Place all in juicer, alternately, strain if you would like!

If you like this juice and think this year is the one for your new healthy lifestyle, click around my site and contact me with any questions!

Enjoy!

The Benefits of Wheat Grass

A big part of my exploration with juicing has included changing what other eating/drinking habits I have as well, even when I'm not on a fast. One of the best additions I have added to my daily routine, and one I highly recommend, is Wheatgrass. 

This powerful plant packs a punch with its high level of chlorophyll and ability to help your body reach its ideal alkaline state! 

Learn more about Wheatgrass and its numerous benefits in this great article by The Hippocrates Health Institute: http://hippocratesinst.org/wheatgrass/benefits-of-wheatgrass

Karen