Vegan Sloppy Joes

Danielle sent me this recipe from Minimalist Baker
https://minimalistbaker.com/vegan-sloppy-joes/

Comments said to increase spices - one added smoked paprika

VEGAN SLOPPY JOES

Hearty, flavorful Vegan Sloppy Joes made with fresh, simple ingredients, naturally sweetened, and they require just 30 minutes! Savory, smoky, perfectly sweet - a delicious plant-based meal!
Author: Minimalist Baker
PREP TIME
5 minutes
COOK TIME
25 minutes
TOTAL TIME
30 minutes

LENTILS
2 cups water (I used half water, half vegetable broth)
1 cup green lentils, well rinsed
SLOPPY JOES
2 Tbsp olive or grape seed oil
1/2 medium white or yellow onion, minced (plus more for serving)
2 cloves garlic, minced (2 cloves yield ~1 Tbsp)
1/2 medium red or green bell pepper, diced
Sea salt and black pepper (to taste)
1 15-ounce can tomato sauce*
1-2 Tbsp coconut sugar (plus more to taste)
1-2 Tbsp vegan-friendly Worcestershire sauce* (like this brand)
1-2 tsp chili powder (plus more to taste)
1 tsp ground cumin (plus more to taste)
1 pinch smoked or regular paprika (optional)
FOR SERVING optional
Gluten-free or whole-wheat hamburger buns*

Instructions
To a small saucepan, add liquid (I used 1 cup water, 1 cup vegetable broth for added flavor // amount as original recipe is written // adjust if altering batch size) and rinsed lentils and heat over medium-high heat.
Bring to a low boil, then reduce heat to a simmer and cook uncovered for about 18 minutes, or until tender. The water should have a constant simmer (not boil). Drain off any excess liquid and set aside.
In the meantime, heat a large skillet over medium heat. Once hot, add oil, onion, garlic, and bell pepper. Season with a pinch each salt and pepper and stir to combine.
Sautè for 4-5 minutes, stirring frequently, or until the peppers and onions are tender and slightly browned.
Next add tomato sauce, coconut sugar, vegan worcestershire sauce, chili powder, cumin, and paprika (optional). Stir to combine.
Once the lentils are cooked, add them to the skillet as well, and stir to combine.
Continue cooking the mixture over medium-low heat until completely warmed through and thick, stirring occasionally - about 5-10 minutes.
Taste and adjust flavor as needed, adding more chili powder and/or cumin for smokiness, salt for saltiness, coconut sugar for sweetness, or worcestershire for depth of flavor.
Serve the mixture on toasted buns with sliced onion. Best when fresh, though leftover sloppy joe mixture will keep in the refrigerator up to 3 days. Reheat in the microwave, or on the stovetop, adding water if the mixture has dried out.

Buffalo Cauliflower Bites

I just went to a conference on Nutrition and Cardiovascular Disease and saw amazing photos of regression of coronary artery disease after total change in diet to a plant based diet.  Although my diet has been plant-dominant for years, I do still eat animal products.  Intermittently I think about modifying my diet further in that direction.  This recipe is from one of the FIVE books I purchased there - not all cookbooks!  All 5, though, do say that you'd better become a vegan - or else!

This recipe comes from The China Study - Quick and Easy Cookbook by Del Sroufe, published this year.  The title refers to the China Study, which warns not to eat dairy products, and of course favors a whole food, plant based diet.

Here's a recipe that the author and Pamela Popper, PhD, ND recommended to me, as one that carnivores also love.  It only took a few minutes to prepare and, I must admit, I was scraping the bits off of the baking pan.

Instead of the hot sauce, I used a combination of medium salsa and shakshuka sauce.  The latter is a Moroccan spiced tomato sauce made by Mina that I found at Whole Foods that has only natural ingredients.

Ingredients:
1/2 cup water
1/4 cup almond butter
1/2 cup red hot sauce, and extra for tossing with the cooked bites (or salsa, healthy BBQ or Shakshuka or 3 Tbsp Taste of Thai Garlic Chili Pepper Sauce )
1/4 cup whole wheat pastry flour
1/4 cup nutritional yeast
1 1/2 Tablespoons granulated garlic
1 large head cauliflower, cut into 1-inch florets (about 6 cups)

Directions:
1) Preheat oven to 375 degrees.
2) Combine everything but the cauliflower in a large bowl.  Mix well.  It will be thick, but will coat the cauliflower well.
3) Add the cauliflower and toss to coat well.
4) Place the coated florets on a non-stick or oiled baking sheet in a single layer.  Bake for 25 minutes or until golden brown.
5) Toss with extra red hot sauce if desired.

Asian Kale Slaw with Ginger Peanut Dressing

http://www.onceuponachef.com/2014/06/asian-kale-slaw-ginger-peanut-dressing.html
photo in downloads 2881
Asian Kale Slaw with Ginger Peanut Dressing

By Jennifer Segal
Servings: 6
Total Time: 20 Minutes
Ingredients

For the Salad:
4 cups chopped curly kale, thick stems removed (be sure it's dry)
3 cups prepared shredded red cabbage
2 cups prepared shredded carrots
1 red bell pepper, sliced into bite-sized pieces
3/4 cup slivered almonds
1/2 cup chopped fresh cilantro

For the Dressing:
3 tablespoons creamy peanut butter
3 tablespoons unseasoned rice vinegar
1 tablespoon fresh lime juice, from one lime
3 tablespoons vegetable oil
1 tablespoon soy sauce
3 tablespoons honey
1 tablespoon sugar
1 large clove garlic, roughly chopped
1-inch square piece fresh ginger, peeled and roughly chopped
3/4 teaspoon salt
1/2 teaspoon sriracha
1/2 teaspoon Asian sesame oil

Instructions:

1) Preheat the oven to 350°F.  Line a baking sheet with aluminum foil or parchment paper.
Bake the almonds until lightly golden and fragrant, 5-10 minutes (or buy them pre-toasted at Trader Joe's.) Keep a close eye on them; nuts burn quickly. Let cool.

2) Combine all of the ingredients for the salad in a large mixing bowl.

3) Combine all of the ingredients for the dressing in a food processor or blender; process until smooth and creamy.

4)Pour the dressing over the salad and toss well. Serve immediately.

Nutrition Information

Powered by Edamam

Per serving (6 servings)
Calories:282
Fat:18g
Saturated fat:2g
Carbohydrates:28g
Sugar:17g
Fiber:6g
Protein:7g
Sodium:505mg
Cholesterol:0

Tomato Salad with Chili and Cilantro

From The Food and Cooking of the Middle East by Ghillie Basan

Copyright 2013 by Anness Publishing Ltd

"Ripe juicy tomatoes are piled high in the markets of the Eastern Mediterranean, used daily in raw salads and cooked dishes.  In Jordan, this fiery tomato salad is a popular dish and is delicious served with grilled and roasted meats and fish."

Very refreshing side dish.  Great with baked halibut topped with Northwoods spice from Penzeys and some couscous.

Serves 4

INGREDIENTS:
6 plump, fresh tomatoes
1 chili pepper seeded and finely sliced (I used serrano)
2 cloves garlic, finely chopped -- (should be very finely chopped since it will be eaten raw)
1 tsp ground fenugreek
1/2 tsp sugar
2 Tbsp olive oil
Juice of 1/2 lemon
1 bunch fresh cilantro leaves, finely chopped
sea salt - (a light sprinkle, add more to taste)

DIRECTIONS:
1. Prick the tomatoes with a fork and place in a large bowl.  Pour boiling water over the tomatoes and leave until the skins start to peel

2. Drain the tomatoes and leave to cool  When they are cool enough to handle, peel off and discard the skin.

3. Cut the tomatoes in half, use a teaspoon to remove and discard the seeds, then chop the flesh finely and place in a bowl.

4.  Toss in the chili, garlic, fenugreek and sugar.  Season with salt and pepper and add the olive oil and lemon juice.

5. Finally toss in the chopped cilantro and serve.

Slow Cooker Tofu and Chickpea Curry

Recipe from
Oxmoor House

Nutritional Information
Amount per serving
Calories: 328
Calories from fat: 0.0%
Fat: 7g
Saturated fat: 1.4g
Monounsaturated fat: 2.5g
Polyunsaturated fat: 2.8g
Protein: 12.8g
Carbohydrate: 53.8g
Fiber: 6.7g
Cholesterol: 0.0mg
Iron: 3.7mg
Sodium: 627mg
Calcium: 112mg

Ingredients:
2 cups (3/4-inch) cubed peeled sweet potato $
2 cups small cauliflower florets $
1 cup chopped onion $
1 tablespoon Madras curry powder
1 tablespoon brown sugar
1 tablespoon grated peeled fresh ginger
1 1/4 teaspoons salt $
2 garlic cloves, minced
1 (16-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained $
1 (13.5-ounce) can light coconut milk $
1 (14-ounce) package extra-firm tofu, drained
1 tablespoon canola oil $
3 cups hot cooked rice $
3 tablespoons chopped fresh cilantro $
Freshly ground black pepper (optional)

Preparation

1. Place first 11 ingredients in a 4-quart electric slow cooker; stir well. Cover and cook on LOW for 5 1/2 hours or until vegetables are tender.
2. Place tofu on several layers of paper towels; cover with additional paper towels. Press to absorb excess moisture; cut into 1/2-inch cubes.
3. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add tofu; cook 8 to 10 minutes or until browned, turning with a spatula. Stir into vegetable mixture in slow cooker. Cover and cook on LOW for 30 minutes.
4. Spoon rice into bowls. Ladle curry evenly over rice. Sprinkle with cilantro and, if desired, black pepper.


Note:
MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Cooking Light Slow Cooker Tonight, Oxmoor House

Indian Dal

from whole foods - recommended by Amy

Serves 6

Nutritious and flavorful, with added heat from a jalapeño, this recipe is an ideal choice for a quick evening meal. Dal is one of the principal foods of the Indian subcontinent where the term can be used to mean either an ingredient or the dish made from it. If using green or black beluga lentils instead of red, the cooking time should be increased by 10 to 15 minutes.

Ingredients: 
2 cups red lentils
2 tablespoons extra-virgin olive oil
1 yellow onion, finely chopped
1 teaspoon whole cumin seeds
1/4 teaspoon ground cardamom
4 cloves garlic, finely chopped
2 tablespoons finely chopped ginger
4 cups vegetable broth
1 1/2 cup chopped tomatoes, with their juice
1/3 cup chopped cilantro
1 teaspoon ground turmeric
Salt to taste
1 jalapeno pepper, stemmed, seeded and finely chopped

Directions:
Spread lentils out on a sheet tray and pick through to remove any stones or debris. Rinse lentils and drain well.

Heat oil in a large pot over medium high heat. Add onions and cook until softened, about 5 minutes. Add cumin, cardamom, garlic and ginger and cook, stirring often, until fragrant, about 2 minutes. Add lentils, broth, tomatoes, cilantro, turmeric, salt and jalapeno and bring to a boil. Reduce heat to medium low, cover and simmer, stirring often, until lentils are soft, about 15 minutes. Ladle into bowls and serve.

Nutritional Info:
Per Serving:300 calories (60 from fat), 6g total fat, 0.5g saturated fat, 0mg cholesterol, 710mg sodium, 43g carbohydrate (10g dietary fiber, 4g sugar), 18g protein

Blueberry Ginger Smoothie

from Joe Yonan:  Eat Your Vegetables

Ingredients:

1 banana
1/2 cup blueberries, stemmed
1/2 cup plain whole mild Greek-style yogurt (may substitute)
1 Tbsp chopped fresh ginger
4 fresh mint leaves
4 ice cubes
1 tsp honey (optional or more)

Directions:

Puree all the ingredients except the honey in a blender until frothy and smooth.  Taste, add honey if you'd like it sweeter and blend again to combine.

Smoky Roasted Vegetables

I made this today and really liked the marinade -- it was indeed smoky from the paprika.  I don't think the chili pepper (I only used one) added anything, nor did the zucchini -- not my favorite, in general.  It probably took about 40 minutes to get the veggies to the soft and minimally charred state that I like.  My favorite part, of course, were the sweet potatoes.  Could have done with just those, parsnips and onions and been perfectly happy!  The parsnips especially have to be very well cooked to bring out the flavor.  Oh - and it's excellent at room temperature also.

Cooking for One

Course: Main Course
Features: Make-Ahead Recipes
Summary:

Consider this a mere guideline, and feel free to substitute whatever vegetables you like most or look best in the market or grocery store. To get the vegetables to cook at more or less the same rate, cut the quick-cooking ones (such as zucchini) into bigger pieces and the longer-cooking ones (such as carrots) into smaller ones. But don’t sweat this: Part of the appeal of the recipe is that some of the vegetables end up softer than others, making for nice textural variation.

MAKE AHEAD: The roasted vegetables can be refrigerated for up to a week or frozen, preferably in freezer-safe plastic food storage bags, for several months.

Makes about 12 cups

Ingredients:

1 pound sweet potatoes, peeled and cut into 1/2-inch cubes
1 large red onion, cut into 1/2-inch wedges
1 pound zucchini, cut in half lengthwise, then crosswise into 1-inch-thick slices
3 poblano chili peppers, stemmed, seeded, cut in half lengthwise, then cut into 1-inch-thick slices
1 pound carrots, trimmed, peeled and cut into 1/2-inch-thick slices
1 pound parsnips, trimmed, peeled (cored if they are big) and cut into 1/2-inch-thick slices
1/4 cup extra-virgin olive oil
6 medium cloves garlic, cut into thin slices
1 tablespoon ground ancho chili pepper (used Valle del Sol chili pepper)
1 teaspoon hot Spanish smoked paprika
Kosher or sea salt
Freshly ground black pepper
Directions:

Position oven racks in the upper and lower thirds of the oven; preheat to 425 degrees. Have 2 large rimmed baking sheets at hand.

Combine the sweet potatoes, onion, zucchini, poblanos, carrots and parsnips in a large mixing bowl; toss with the oil, garlic, ground ancho and smoked Spanish paprika. Season with salt and pepper to taste.

Divide the mixture between the baking sheets, spreading it in a single layer. Roast for about 30 minutes, stirring and tossing every 10 minutes or so.

Use in the related recipes, or allow to cool, then store as desired.

Recipe Source:

Loosely based on a recipe in "The Sunset Cookbook" (Oxmoor House, 2010).

Three Bean Salad

- Nutrition Action - http://www.nutritionaction.com -

Try This Delicious Veggie Side Dish
Posted By Kate Sherwood On March 21, 2014 @ 5:00 am In Healthy Recipes | No Comments

Three-Bean Salad

Serve these well-dressed beans on romaine or butter lettuce. Love white beans, chickpeas, or black beans? You can substitute 3 cups (about 2 cans) of any combination of beans for the kidneys and edamame.

Note:  good to put white beans in to absorb the taste of the dressing.  

Total time to prepare: 15 minutes

Ingredients:
½ lb. green beans, cut into ½-inch pieces
2 Tbs. extra-virgin olive oil
2 Tbs. red wine vinegar
¼ cup minced red onion
1 Tbs. country dijon mustard
¼ tsp. sugar
¼ tsp. salt
1 cup frozen edamame, thawed
1 15 oz. can no-salt-added kidney beans, drained and rinsed

Directions:
• Steam the green beans until tender, about 5 minutes. Rinse under cold water and drain well.
• In a large bowl, whisk together the olive oil, vinegar, onion, mustard, sugar, and salt.
• Mix in the green beans, edamame, and kidney beans.

Nutrition Information:
Per serving (1 cup)—
Calories: 140
Sodium: 150 mg
Total Fat: 6 g
Saturated Fat: 0.5 g
Carbohydrates: 15 g
Protein: 7 g
Fiber: 8 g

African Bean Soup

From www.pcrm.org, Recipe of the Week - January 2014

Sweet potatoes and peanuts are familiar ingredients in many African cuisines. In this colorful soup they are combined with garbanzo beans and other vegetables and served over cooked rice.  This is relatively easy to prepare and very good.  You can increase the garbanzo beans and peanut butter to provide enough protein for a whole meal.  It is very filling.

Makes 8 servings

Ingredients

1/2 cup water
3 tablespoons reduced-sodium soy sauce
1 onion, sliced
2 small sweet potatoes or yams, peeled and diced (about 2 cups)
1 large carrot, thinly sliced
1 celery stalk, thinly sliced
1 red bell pepper, seeded and diced
1 15-ounce can crushed tomatoes
4 cups vegetable broth (see recipe) or water
1 15-ounce can garbanzo beans
1/2 cup chopped fresh cilantro
3 tablespoons peanut butter (would try to increase, as the taste doesn't come through)
1-2 teaspoons curry powder (I prefer 1 tsp of cumin and 1 tsp coriander)
4 cups cooked brown rice

Directions

Heat water and soy sauce in a large pot. Add onion and sweet potatoes or yams and cook over high heat, stirring often, until onion is soft, about 5 minutes.

Add carrot, celery, and bell pepper. Cover and cook 3 minutes, stirring occasionally.

Add tomatoes, broth or water, beans and their liquid, cilantro, peanut butter, and curry powder. Stir to mix, then cover and simmer until vegetables are tender when pierced with a fork, about 10 minutes.

Per serving: 279 calories; 5.6 g fat; 1 g saturated fat; 18% calories from fat; 0 mg cholesterol; 10.5 g protein; 48.9 g carbohydrates; 6.2 g sugar; 9 g fiber; 472 mg sodium; 80 mg calcium; 3.3 mg iron; 35.7 mg vitamin C; 3,251 mcg beta-carotene; 1.8 mg vitamin E

Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.

African Bean Soup

From pcrm.org

Sweet potatoes and peanuts are familiar ingredients in many African cuisines. In this colorful soup they are combined with garbanzo beans and other vegetables and served over cooked rice.

Makes 8 servings

Ingredients

1/2 cup water
3 tablespoons reduced-sodium soy sauce
1 onion, sliced
2 small sweet potatoes or yams, peeled and diced (about 2 cups)
1 large carrot, thinly sliced
1 celery stalk, thinly sliced
1 red bell pepper, seeded and diced
1 15-ounce can crushed tomatoes
4 cups vegetable broth (see recipe) or water
1 15-ounce can garbanzo beans, undrained
1/2 cup chopped fresh cilantro
3 tablespoons peanut butter
1-2 teaspoons curry powder
4 cups cooked brown rice

Directions

Heat water and soy sauce in a large pot. Add onion and sweet potatoes or yams and cook over high heat, stirring often, until onion is soft, about 5 minutes.

Add carrot, celery, and bell pepper. Cover and cook 3 minutes, stirring occasionally.

Add tomatoes, broth or water, beans and their liquid, cilantro, peanut butter, and curry powder. Stir to mix, then cover and simmer until vegetables are tender when pierced with a fork, about 10 minutes.
Per serving: 279 calories; 5.6 g fat; 1 g saturated fat; 18% calories from fat; 0 mg cholesterol; 10.5 g protein; 48.9 g carbohydrates; 6.2 g sugar; 9 g fiber; 472 mg sodium; 80 mg calcium; 3.3 mg iron; 35.7 mg vitamin C; 3,251 mcg beta-carotene; 1.8 mg vitamin E

Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D

Sweet Potato-Black Bean Stew with Sweet Peppers and Peanut Sauce

This is from Molly Katzen's newest cookbook, The Heart of the Plate.  You might recognize her name from her Moosewood Cookbook, published in 1977.  She was vegetarian way before it was as popular as it is today.  I just took a walk down memory lane and browsed through my old food-stained copy of that book.  Her recipes in this hardcover new book are more interesting, as evidenced by this peanut flavored sweet potato stew.  The color pictures add a lot more interest as well.

I didn't take the time to make the banana-cheese empanadas that were meant to accompany this stew, but made a 2-minute version of them by top broiling banana, pepper Jack cheese and a squirt of lime on thin bread in the toaster oven -- not bad!!  She gives much more direction about preparation than I'm including here.

Some other interesting sounding dishes are Roasted Eggplant Salad with Coconut-Lime Vinaigrette, Golden Lentils with Soft Sweet Onions and Brussel Sprouts with Cranberries.

Ingredients:
For the stew:
2 Tbsp olive or roasted peanut oil, or a combination
2 cups minced red onion (1 large)
2 Tbsp finely minced fresh ginger
1 1/4 tsp salt, or to taste
2 tsp minced or crushed garlic
2 lb sweet potatoes, peeled and cut into 3/4 inch cubes (7 cups)
1/2 cup water
1 large sweet red bell pepper, in 1/4 inch dice (2 cups)
2 Tbsp fresh lime juice, or more to taste
3 cups cooked black beans or two 15-oz cans, rinsed and drained

For peanut sauce:
1/3 cup smooth peanut butter
1/2 cup boiling water
1 1/2 tsp cider vinegar or unseasoned rice vinegar
1 1/2 tsp agave nectar or light-colored honey
Crushed red pepper (optional)

Optional extras:
Roasted peanuts, lime wedges, chopped cilantro leaves

Directions:
1) Heat a soup pot over medium heat for about a minute; add the oil and swirl to coat the pan.
2) Add the onion, ginger and 1/2 tsp of the salt.  Cook, stirring often, for about 3 minutes.
3) Add 1 tsp on the garlic and sauté for about 5 minutes longer, or until the onion becomes translucent.
4) Stir in the sweet potatoes, plus the remaining 1 tsp of garlic and another 1/2 tsp of salt.  Cover and cook for 5 minutes.
5) Add 1/2 cup water, cover again, and cook over low heat for about 20 minutes, or until the sweet potatoes are almost done.  Stir every 10 minutes or so.
6) Add the bell pepper and lime juice, stir, and cover to cook for 5 minutes or so until the sweet potatoes are fork-tender.  Add more water or lime juice if the vegetables are sticking to the bottom.
7) Gently stir in the beans during the last few minutes of cooking.
8) Put the peanut butter in a medium bowl and slowly stir in the boiling water, then vinegar, sweetener and remaining 1/4 tsp of salt.  Adjust taste.
9) Use a rubber spatula to scrape all the sauce into the stew, then stir gently .  Adjust to taste with salt, lime or possibly crushed red pepper.

Chilled Green Bean Salad

Adapted from Canyon Ranch -- Nourish - indulgently healthy cuisine
This is a quick, tasty, low calorie way to prepare green beans.
Serves 4

Ingredients:
1 lb green beans, trimmed
1 Tbsp extra virgin olive oil
1 1/2 tsp minced garlic
1 tsp grated lemon zest
1 Tbsp minced flat-leaf parsley (I used mint)
1/4 tsp sea salt, more to taste
1/8 tsp ground black pepper

Directions:
1) Boil the beans in water in a large saucepan over medium heat until tender.  Drain the beans and shock in ice water to stop the cooking process.  Drain well.

2) Transfer the green beans to a large serving bowl and toss with the olive oil, garlic lemon zest, parsley, salt and pepper.

Lemon Herb Quinoa

Adapted from Shine from Yahoo

This is a light refreshing side dish - good choice for a BBQ.  The measurements for the dressing are doubled from the original recipe because I wanted more taste, but be cautious not to over-dress the quinoa and make it soggy.  Save the leftover dressing to add as needed when you serve it, or to use with other raw or cooked veggies.

This is the first time I've used shelled hemp seeds (available at Whole Foods in the vitamin aisle).  It has a soft, fine texture and a nutty taste.  Since I discovered it with this recipe, I've been experimenting with it and found that it's very good on yogurt.  It can be used in baking and cooking as well, but its nutritional value is highest in its raw state.

What are hemp seeds, you might ask?  While the hemp plant is high in fiber, the seeds or nuts are an ideal protein source with all of the essential amino acids in a ratio that is beneficial for humans, in addition to magnesium, iron, potassium and vitamin E.  Hemp comes from a variety of Cannabis plants, but the level of THC (for all you kids of the '60's and '70's) is negligible or non-existent.  It's equivalent to the level of opium in poppy seeds.  It is actually illegal to grow it in the US, so the product I have, and evidently most of what is sold in the US, is grown in Canada.

So now on to the important stuff:

Ingredients:

1 cup quinoa, dry (I like to mix plain and red quinoa for the visual effect)
2 cups water (or 1 cup water, 1 cup low salt vegetable broth)
1 cup green peas, fresh or frozen
1/4- 1/2 cup fresh basil, finely chopped
1/4 cup shelled hemp seeds
4 Tbsp olive oil
3 Tbsp lemon juice
3 tsp Dijon mustard
2 tsp maple syrup
1/2 tsp sea salt, adjust to taste
1/4 tsp fresh ground pepper, adjust to taste

Directions:

1.  Rinse quinoa in a fine mesh strainer with cold water.  Transfer to a pot and add 2 cups of liquid.  Bring to a boil.

2. Reduce heat to a simmer, and leave the lid slightly ajar.  Simmer for  about 15 minutes or until quinoa is plump and the water is absorbed.  The texture should be soft, but not mushy.

3. Remove quinoa from heat and let it sit covered for 5 minutes.  Fluff with a fork and set aside.

4. Boil fresh peas until warm and tender or run frozen peas under warm water.  Drain and set aside.

5. Mix quinoa, peas, basil, and hemp seeds in a large bowl.  Whisk together the oil, lemon juice, maple syrup, Dijon, sea salt and pepper.  Pour about 1/2 to 2/3 over the quinoa, checking for taste and avoiding too much moisture.  Serve warm or cold.  The dish will keep for 3 days (not in my house!), except the basil might turn a little dark)

Honey Mustard Broccoli Salad with Thai Basil

This is an interesting refreshing salad that can be easily changed depending on the ingredients you have available.  Thai basil has a much more distinctive taste than regular basil, but any herb that tastes good to you without needing to cook it will do.

Ingredients: (one option, anyway)

For the salad:

1 pound of broccoli
2 red bell peppers
1 sweet apple - e.g. Gala or Honeycrisp
20 leaves Thai basil coarsely chopped
1/2 cup of toasted seeds or nuts - sunflower, pumpkin or peanuts can work
  (to toast, spread on toaster over shelf or cookie sheet and bake at 350 for about 3-5 minutes;
   watch carefully, to avoid burning.)


For the dressing:

3 Tbsp Dijon mustard
2 Tbsp honey
2 Tbsp EVOO
2 Tbsp red wine vinegar
1/8 tsp Kosher salt, more to taste
freshly ground pepper to taste

Directions:

1) Use a vegetable peeler to trim the broccoli stalks.  Cut the stalks into sliver and the rest into
small florets.  Cut the bell peppers into bite-size pieces.  Coarsely dice the apples, without peeling.
Steam the vegetables for about 1-2 minutes, so they soften slightly, but are still crisp.

2) Whisk the dressing ingredients together.  Toss with the salad. Refrigerate for about 30 minutes
before serving.

Grilled Sweet Potatoes, Onion and Bell Pepper with Thyme Vinaigrette

From epicurious.com -- Bon Appetit July 2005

This was first prepared for me by my son for a special dinner -- makes it all the more special!  The vegetables can be varied, just be sure to cook the potatoes long enough to soften.

It says it makes 6 servings, but only 2-3 for us!

Ingredients:

1/2 cup olive oil (or less)
1 1/2 Tbsp chopped fresh thyme
fresh chopped cilantro (optional)
2 lbs red-skinned sweet potatoes, cut into 1/2" rounds, skin on or off
1 onion, cut into 1/2" thick wedges
1 red bell pepper, cut into thin strips

2 Tbsp apple cider vinegar

Directions:

Prepare broiler or barbecue at medium heat.  Whisk oil and thyme (and cilantro) in small bowl to blend.

Place sweet potatoes, onion and bell pepper in large bowl.

Drizzle with 1/4 cup oil mixture and toss to coat.

Grill until tender and slightly charred, turning often, about 15 minutes for pepper and 20 minutes or more for sweet potatoes and onion.

Transfer vegetables to platter.

Whisk vinegar into remaining oil mixture.  Season vinaigrette with salt and pepper; drizzle over vegetables.  Serve warm or at room temperature.

Pineapple and Jicama Salad with Honey Vinaigrette

From The Earthbound Cook -- 250 Recipes for Delicious Food and A Healthy Planet
by Myra Goodman

I haven't tried this yet, but it looks like something I'd love, and quite refreshing as a BBQ side dish.

If you have leftover jicama, enjoy it as a low calorie, high fiber snack with hummus, cinnamon sugar (well, maybe not so low calorie), salt, or, as it's done in Mexico, sprinkled with fresh lime juice, chile powder and salt.

The author recommends picking a honey you know you like, as that flavor is predominant.  In general, the darker the color of the honey, the stronger its flavor.  For the best results, let the pineapple and jicama marinate in the dressing for at least an hour before finishing and serving the salad.


Ingredients:

HONEY DRESSING:

1/3 cup mild-flavored honey
1 Tbsp hot water
Grated zest of 1 orange
1/4 cup apple cider vinegar
1 tsp salt
Freshly ground black pepper, to taste
1 1/2 Tbsp extra-virgin olive oil

SALAD:

1/2 fresh pineapple, peeled, cored, and cut into 1/4 inch cubes
12 ounces jicama, peeled and cut into 1/4 inch cubes
1/2 small red onion, very thinly sliced
1/3 cup thinly sliced fresh mint leaves (optional)
2 ripe avocados, preferably Haas, cut into 1/3 inch cubes
1 cup pecan halves, toasted (at 350 for 5-7 minutes- careful not to burn)

Directions:  

1. Combine all the dressing ingredients in a glass jar and seal tightly.  Shake vigorously until the honey dissolves. Leave at room temperature.

2. Combine the pineapple, jicama and red onion in a medium size bowl.  Toss with 1/3 cup of dressing, stirring to coat.  Cover the bowl with a plate or a clean kitchen towel and refrigerate for 1-4 hrs, stirring to coat the fruit and vegetables several times.

3. Add the mint and stir to blend.  Transfer to a serving bowl or platter.  Arrange the avoids and pecans on top of the salad, drizzle with more of the dressing and serve immediately.  Serve the remainder of
the dressing on the side.  The salad will keep refrigerated and covered for up to 2 days.

Carrot Apple Slaw

Adapted from The Earthbound Cook -- 250 Recipes for Delicious Food and A Healthy Planet
by Myra Goodman

I wanted to make a quick side dish to go with chicken I was grilling, and the only vegetables I had on hand were baby carrots.  I was missing the cabbage, apple juice and apple cider vinegar, so I substituted
lemonade, left out the lemon juice and used rice vinegar.   It went over well and only took a few minutes to prepare, using a food processor for the carrots and apples.  Prepare them separately by pulsing in short bursts to preserve firm crunchy ingredients.

Ingredients:

3 cups grated carrots
1 crisp apple, with skin, grated
1 cup finely shredded red cabbage (optional)
1/3 cup raisins
1/4 cup fresh or dried pineapple (optional)
1/4 cup tofo mayo
1/4 cup apple juice
2 Tbsp apple cider vinegar
1 Tbsp fresh lemon juice
Salt and freshly ground black pepper to taste
1/2 cup salted cashews - halves or chopped

Directions:

Place the carrots, cabbage, apple, raisins and pineapple in a large bowl.

Combine the mayo, apple juice, cider vinegar and lemon juice in a small bowl, and whisk to blend.
Salt and pepper to taste.

Add the mayo mixture to the carrot mixture and stir to combine.  Season with salt and pepper to taste.

Just before serving, stir in the cashews.


Enjoy!

Eggplant Salad with Dill and Garlic

This tangy salad is an interesting departure from baba ganoush

adapted from Bon Appétit

Ingredients:

3 large eggplants (about 1 1/2 pounds each), peeled and cut into 1/2-inch cubes
3 tablespoons kosher salt
3 red bell peppers
9 tablespoons olive oil
8 cloves garlic, thinly sliced
1/4 cup fresh dill, chopped
3 tablespoons white vinegar
2 teaspoons sugar

Sheets of matzoh, for serving


Directions:

In several large colanders set over bowls, toss eggplant cubes with salt. Let stand 1 hour to drain.
Meanwhile, using tongs or long-handled fork, hold peppers over open flame, turning until blackened on all sides, 2 to 3 minutes. (Alternatively, on rack of broiler pan under preheated broiler about 2 inches from heat, broil peppers, turning every 5 minutes, until skins are blistered and charred, 15 to 25 minutes.) Transfer to large bowl, cover tightly with plastic wrap, and let stand 15 minutes. Peel, seed, and dice.
Rinse eggplant under cold water and blot dry with paper towels. In large heavy skillet over moderately high heat, heat 3 tablespoons olive oil until hot but not smoking. Working in 3 batches and using 3 tablespoons oil for each batch, sauté eggplant and garlic until tender, about 5 minutes. Drain on paper towels.
Transfer eggplant and garlic to large bowl. Add peppers, dill, vinegar, and sugar and toss to combine. Chill overnight. Serve cold or at room temperature, accompanied by matzoh.


Read More http://www.epicurious.com/recipes/food/views/Eggplant-Salad-with-Dill-and-Garlic-237998#ixzz21xajJ0U2

Black Bean Dip

Easiest appetizer ever, and so easy to adapt to your taste.  I just made 2 different versions, experimenting with tastes.

Ingredients:

1 1/2 cups cooked or canned black beans, rinsed and drained
1 cup salsa (I used Muir Glen Medium Chipotle Salsa, so it has a bit of a kick on its own)

Version two with 365 Thick and chunky mild salsa is excellent - about 5 minutes to prepare.  Excellent!

version 1:
1/4 tsp cumin
1/4 tsp coriander
sprinkle of cocoa chili powder

version 2:
~2/3 tablespoon fresh lime juice
1/4 tsp coriander

1/4 tsp cocoa chili powder

Directions:
1. Combine the beans, salsa, and lime or spices in a food processor or blender.  Process to your preference.  I liked the second version not-so-well blended, but you can blend it into a smooth mixture if you prefer.  Stop and scrap down the sides of the container with a rubber spatula as needed.

2. Stored in a covered container in the refrigerator, leftover Black Bean Dip will keep for up to 3 days.