Butternut Squash Soup with Rosemary

I have been waiting too cook a soup utlizing this season's butternut squash with a filling protein like white beans. Thanks, Ann Gentry!

To prepare the beans

2 cups dried small white beans, picked through and rinsed
7 cups water
1 bay leaf
1 generous tablespoon finely chopped dried rosemary
2 teaspoons sea salt

Place the beans in a bowl. Add enough cold water to cover the beans by 3 inches. Let stand overnight or for at least a few hours. Drain and rinse the beans.

Combine the beans with 7 cups of fresh water and bay leaf in a heavy large pot. Bring the water to a simmer over high heat. Decrease the heat to medium-low. Simmer the beans for up to 1hour stirring occasionally. The beans should hold their shape but be tender. Add In rosemary and salt, cook for another 10-15 minutes or until tender.

To prepare the soup

1 tablespoon neutral cooking oil
2 onions, chopped
3 celery stalks, chopped
3 garlic cloves, chopped
1 (2-inch) piece fresh ginger, peeled and finely chopped
8 cups water
2 3/4 pounds butternut squash (approximately 1 squash), peeled, seeded and cubed
2 teaspoons grated orange peel
2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
1 cup plain non-dairy milk

Heat the oil in a heavy stockpot over medium-high heat. Add the onions, celery, garlic, and ginger. Sauté for 5 minutes, or until the vegetables are tender. Stir in the water and squash. Cover and bring to a simmer over high heat. Decrease the heat to medium-low. Cover and simmer for 30 minutes, stirring occasionally, or until the squash is tender. Stir in the orange peel, salt and pepper.

Using a hand-held immersion blender, puree the soup in the pot until smooth. Alternately, working in batches, puree the soup in a regular blender until smooth. Stir in the non-dairy milk. Add cooked rosemary white beans. Serve.

Rustic Italian Soup

Ingredients
2 cups dried red kidney beans
1 (2- to 3-inch) piece kombu
6 cups vegetable stock and/or water
1/3 cup tomato paste
6 large cloves garlic
1 bunch kale, stemmed and chopped
2 tbs finely chopped fresh sage
1 1/2 tsp freshly ground black pepper
1 1/2 tsp sea salt
1 lemon squeezed
extra-virgin olive oil

Preparation

1. Place beans and kombu in a heavy stockpot. Add enough water to cover the beans by 3 inches. Let stand overnight.
   
2. Drain and rinse the beans. Reserve the kombu.
3. Return the soaked beans, kombu, and stock/water to the same pot. Cover and bring to a simmer over high heat. Skim foam that rises to the top.
   
4. Lower the heat to medium-low. Cover and simmer for 45 minutes, stirring occasionally, or until the beans are tender.
   
5. Discard the kombu.
6. Blend 2 cups of the bean soup, tomato paste and garlic in a blender until smooth.
   
7. Gradually stir the bean puree into the remaining bean soup.
   
8. Add the kale, sage, 1 1/2 teaspoons of black pepper, and 1 1/2 teaspoons of salt.
   
9. Cover and bring the soup to a simmer over high heat.
   
10. Lower the heat to medium-low. Cover and simmer for 35 minutes, stirring occasionally, or until the kale is very tender and the flavors blend.
11. Stir the lemon juice into the soup. Ladle the soup into bowls. Drizzle olive oil over each portion and serve.

The soup will keep for 2 days, covered and refrigerated. To rewarm, bring the soup to a simmer over medium-high heat, stirring occasionally.

Banana Oatmeal Chocolate Chip Cookies

These are easy and healthy cookies from Bethanny Frankel. I love this recipe because I can whip them up using ingredients that I already have; omitting an extra trip to the grocery store.

Ingredients
1 1/2 cups of oat flour
3/4 cups of rolled oats
1/2 tsp. of baking powder
1/2 tsp. of baking soda
1/2 tsp. of salt
1/2 cups of raw sugar
1/3 cups of chocolate chips
1 tsp. of canola oil
1/3 cups of soy milk
1/2 cups of banana puree (1 medium-size banana)
1 tsp. of vanilla extract

Directions
1. Preheat oven to 375 degrees.
2. Combine all the dry ingredients in a bowl.
3. Combine all the wet ingredients in a separate bowl.
5. Mix the dry and wet ingredients together, until well combined.
4. Use a large spoon to scoop batter evenly onto a cookie sheet covered with wax paper.
5. Bake for 12 minutes, rotating the pan halfway through cooking, or bake until the edges of the cookies are light brown.

Sweet Potato Lentil Stew

This is a delicious lentil soup recipe for the fall or wintertime since sweet potatoes are in season. I found it in Alicia Silverstone's wonderful, "The Kind Diet" cookbook. I always serve with a slice of Ezekiel bread with Earth Balance butter.

Ingredients
1/4 cup olive oil
1 onion, sliced
2 tomatoes, diced
1 tsp ginger, minced
1 1/2 tsp turmeric
1 tsp cumin
1 tsp ground coriander
1/2 tsp ground cinnamon
1/8 tsp cayenne
sea salt
3 sweet potatoes, peeled and cut into 3/4″ cubes
7 cups vegetable broth
1 cup brown lentils

Directions

1. Heat oil in large, deep pot. Add onion and stir until it starts to soften, about 2 minutes.
2. Stir in tomatoes and ginger. Cook for about 3 minutes.
3. Stir in turmeric, cumin coriander, cinnamon, cayenne and a pinch or two of sea salt.
4. Cook and stir for 2 minutes. Add more salt if necessary.
5. Next, add sweet potatoes, broth and lentils.
6. Bring to a boil over high heat.
7. Cover and simmer for 40 minutes or until the lentils and sweet potatoes are soft.

Butternut Squash Enchiladas

I found this recipe on the Vegetarian Times website while looking for a veggie enchilada recipe.

Ingredients
1 tbs olive oil
1 butternut squash, halved and seeded
1 onion, diced
1 chipotle chiles in adobo sauce, drained and diced, plus 1 tbs sauce
1 tsp clove garlic, minced
3 oz. reduced-fat cream cheese
1 tsp ground cumin
1/2 tsp ground nutmeg
3 green onions, chopped
2 16-oz. cans red enchilada sauce
6 whole-wheat or corn tortillas
1 cup shredded reduced-fat Cheddar cheese

Directions

1. Preheat oven to 350°F. Place squash cut-side down on baking sheet. Roast 45 minutes, or until soft.
2. Cool until easy to handle. Scoop squash into bowl, and mash.
3. Heat oil in saucepan over medium-high heat. Add onion, and sauté 5 to 7 minutes, or until soft.
   
4. Add chipotle, adobo sauce, and garlic. Cook 1 minute, stirring often.
5. Stir in mashed squash, cream cheese, cumin, and nutmeg. Cook 3 minutes more, or until heated through.
   
6. Remove from heat, and fold in green onions.
7. Preheat oven to 350°F. Lay tortillas on baking sheet, and warm 3 minutes in oven to soften.
   
8. Spread 1 cup enchilada sauce over bottom of 13- x 9-inch baking dish.
   
9. Divide filling among tortillas, and roll loosely.
   
10. Place filled, rolled tortillas in baking dish.
    
11. Top with remaining enchilada sauce and Cheddar cheese.
    
12. Bake 30 minutes, or until top begins to brown and sauce is bubbly.
    

Super Hippie Granola

I really want to try this recipe on a weekend so that I can grab a quick breakfast throughout the workweek morning.

Ingredients
1 1/2 cup old-fashioned rolled oats
1/2 cup raw Brazil nuts, coarsely chopped
1/2 cup raw shelled sunflower seeds
1/2 cup raw whole almonds, coarsely chopped
1 tsp ground cinnamon
1/2 tsp fine sea salt
2 tbs melted unrefined coconut oil
1/2 cup pure maple syrup
1/2 cup brown rice syrup
2 tbs water
1 tbs vanilla extract
1/4 cup dried apricots, diced
1/4 cup dried goji berries
1/4 cup dried Hunza mulberries
1/4 cup golden raisins


Directions

1. Position a rack in the middle of the oven and preheat the oven to 300F.
2. Line a large, heavy baking sheet with parchment paper.
3. Mix the oats, Brazil nuts, sunflower seeds, almonds, cinnamon, and salt in a large bowl.
4. Heat the coconut oil in a small, heavy saucepan over low heat.
5. Add the maple syrup, rice syrup, water, and vanilla, and whisk just until blended and heated through.
6. Drizzle the syrup mixture over the oat mixture, and stir with a whisk to coat.
7. Spoon the granola mixture evenly over the prepared baking sheet.
8. Bake the granola for about 40 minutes, or until it is golden brown and clusters form.
9. As the granola bakes, gently stir it about every 15 minutes with a fork to ensure it cooks evenly but being careful not to break up the clusters.
10. Add the dried apricots, goji berries, mulberries, and raisins and continue baking for 10 minutes longer.
11. Set the granola aside to cool (it will become crunchy when cool).

*The granola can be store in an airtight container for up to 2 weeks.

Red Bean and Seasoned Tempeh Chili

This recipe was found in Ann Gentry's "Vegan Family Meals: Real Food for Everyone" Cookbook.

Ingredients
2 tbs olive oil
1 onion, finely diced
2 carrots, peeled, 1/2-inch dice
1 tbs + 2 tsp garlic, minced
2 celery stalks, 1/2-inch dice
1 red bell pepper,
1/2-inch dice
1 small jalapeno chile, minced
1 15-oz. can red kidney beans, with liquid
1 14-oz. can whole tomatoes, with juices, pureed
2 cups water
2 tsp dried oregano
2 tsp ground cumin
1 1/2 tsp chili powder
1 1/4 tsp fine sea salt
2 8-oz. packages tempeh
1 tsp crushed red pepper
1 12-oz. bottle pale ale beer
2 tsp pure maple syrup
1/2 cup fresh cilantro, chopped

Directions
1. Heat 1 tbs of oil in a heavy pot over medium heat.
2. Add the onions, carrots, and 1 tsp of the garlic and sauté until the onion is tender, about 5 minutes.
3. Add the celery, red bell pepper, and jalapeño chili. Sauté until the bell pepper is crisp-tender, about 5 minutes.
4. Add the canned bean and their liquid, pureed tomatoes, water, oregano, cumin, 1 teaspoon of the chili powder, and 1 tsp of the salt.
5. Cover and simmer, stirring occasionally, until the vegetables are tender and the flavors blend, about 5 minutes.

6. Meanwhile, using a cheese grater, grate the tempeh.
7. Toss the grated tempeh in a medium bowl with the remaining 2 tsp garlic, 1/2 tsp chili powder, 1/4 salt, and crushed red pepper.

8. Heat the remaining 1 tbs oil in a large, heavy sauté pan over medium-high heat. Add the tempeh mixture and sauté until golden brown, about 8 minutes.
9. Add the beer and stir to scrape up any bits from the bottom of the pan.

10. Stir the tempeh mixture into the chili beans. Add the maple syrup.
11. Bring to a simmer over medium heat.
12. Decrease the heat to medium-low and simmer gently, uncovered and stirring occasionally, until the mixture thickens and the flavors blend, about 1 hour.
13. Stir in the cilantro and serve.

*This chili can be made 2 days ahead. Let cook, then cover and refrigerate. It will thicken overnight, so add a little water to it while rewarming it in a saucepan over medium-low heat.

Chocolate Chip Cookies

These cookies are the most delicious "healthy" chocolate chip cookie recipe I have found. They are sugar free, wheat free, and vegan. I found this recipe on Ann Gentry's "Real Food Daily Cookbook."

Ingredients
1 3/4 cups barley flour
1 1/3 cups oat flour
3/4 cup brown rice flour
1/2 tsp baking soda
1/2 cup pure maple syrup
1/3 cup canola oil
1/4 cup date purée*
3 tbs brown rice syrup
2 tsp plain soy milk
1 1/2 tsp vanilla extract
1/2 tsp sea salt
1 1/4 cups semisweet chocolate chips
3/4 cup toasted walnuts, coarsely chopped (optional)

Directions
1. Preheat the oven to 375°F. Line a heavy large baking sheet with parchment paper.
2. Whisk the barley flour, oat flour, rice flour, and baking soda in a bowl to blend.
3. Whisk the maple syrup, oil, date puree, rice syrup, milk, vanilla, and salt in a large bowl to blend.
4. Add the flour mixture and stir just until moistened.
5. Stir in the chocolate chips and walnuts.
6. Using an ice cream scoop, scoop about 1/3 cup of dough for each cookie onto the prepared baking sheet, spacing 1 inch apart.
7. Flatten the cookies slightly.
8. Bake for 18 minutes, or until the cookies puff and crack and become golden brown.
9. Using a metal spatula, transfer the cookies to a rack to cool slightly. Serve warm or cool completely.

Note: The cookies will keep for 1 day, stored airtight and at room temperature.

*To make date purée, simple pit 3-4 dates and cover them in a pot with water. Simmer for 10 minutes or until soft. Blend dates until paste consistency, add cooking water if needed.

Hearty Lentil Soup

I will be cooking this lentil soup recipe tonight. I found it in Deborah Madison's "Vegetarian Cooking for Everyone."

Ingredients

2 tbs olive oil
2 cups onions, finely diced
3 large garlic cloves
Salt and freshly milled pepper
3 tbs tomato paste
1/2 cup celery, finely diced
1/2 cup carrot, finely diced
2 bay leaves
1/2 cup parsley, chopped
1-1/2 cups French green or brown lentils, sorted and rinsed
1 tbs Dijon mustard
1 tbs sherry vinegar or red wine vinegar
Celery leaves and parsley, chopped

Directions

1. Heat the oil in a soup pot over high heat.
   
2. Add the onion and saute until it begins to color around the edges, 5 to 7 minutes. Meanwhile, mince or pound the garlic in a mortar with 1 teaspoon salt.
   
3. Work the tomato paste into the onion, then add the garlic, celery and carrot, bay leaves, and parsley and cook for 3 minutes.
   
4. Add the lentils, 2 quarts water, and 1/2 teaspoon salt and bring to a boil.
   
5. Lower the heat and simmer, partially covered, until the lentils are tender, 25 to 35 minutes.
6. Stir in the mustard and vinegar. Taste and add more of either as needed.
   
7. Check the salt, season with plenty of pepper, remove the bay leaves, and serve, garnished with the celery leaves and parsley. The longer the soup sits before serving, the better it will taste.

Wednesday

I'm glad I opted out of ordering a beer while at the local brewery and that I completed a long yoga practice after such a long sabbatical.

Breakfast
Ezekiel Raisin Bread
Small hot oatmeal with a tiny scoopful of raisins and cranberries

Lunch
Black Eyed Pea Soup with Red Peppers
*I omitted the standard slice of Ezekiel bread

Snack
Think Think bar: Creamy Peanut Butter
*High protein, low carb and no sugar.

Dinner
Half order of Baja Quesadilla at Flatlander's
2 vodka sodas
*Instead of ordering a high calorie/high carb beer, I ordered vodka & soda. And since I didn't order a beer, I decided to get something less healthy like the quesadillas which I split. I was going to order a salad, but that wouldn't have filled me until yoga time.

Fitness
90 min personal yoga practice
Sinus Headache Sequence

Greek Yogurt & Fruit Shake

I found this recipe online on Health.com. Since I'm always crunched for time in the morning (and I bought a new blender), I'm hoping to start incorporating shakes before heading off to work.

8 almonds
1/4 cup Greek yogurt, Fage
1 cup almond milk, unsweetened
1/2 cup frozen fruit, pineapples or mango
Dash of cinnamon

Tuesday, Workouts Begin

Breakfast
Egg White Omelet with Spinach & Fresh Cilantro
Slice of Ezekiel Sesame Bread and Earth Balance Butter

Lunch
Black Eyed Pea and Red Pepper Soup
Slice of Ezekiel Sesame Bread and Earth Balance Butter

Snack
Petite (5 bite) Mozzarella Tomato and Basil Sandwich
Bag of Kettle Cooked Chips

Snack
6 Whole Grain Crackers
2 tbs Peanut Butter & Jelly

Dinner
Protein Shake and Almond Milk
1/2 Veggie Burger with Whole Grain Sandwich Thins
1/2 Broccoli (Lemon, Olive Oil, Salt & Pepper)
1/2 Sweet Potato Fries & Ketchup

Workout
P90X: 52 min Chest & Back + 16 min Ab Ripper X

*Notes: I'm definitely noticing a lot of carbs in my daily diet. I don't believe in a carb-free diet, but I do think I should decrease my carb intake.

A New Start

I started this blog to document delicious and healthy recipes I've cooked. It was a great way to incorporate cooking into my life and refine my recipe following technique since I'm eager to start learning how to cook without recipes. But today I found a really great and inspiring website called: "Carrots 'n' Cake" in which the author documents her healthy food choices and lifestyle. As I read the posts, I thought to myself, I should totally write a blog like that. I would like to consolidate one place to document my meals, cooking, workouts, and attempts at living a healthy lifestyle. I found that writing a food/workout journal was educational and resourceful: I started to pay attention to my daily food choices and encourage me to workout more. With this new addition to my blog, I want to start photographing my meals and such since I recently bought a new Canon S95. I’m excited. I need routine, documentation and encouragement. This is definitely a step in the right direction. Cheers to health and writing!
*I still write in my yoga/spirituality blog, AnotherTreeWorld, too!

Monday
I came back from a week long trip to southern California. I tried to eat healthy, but since I was in Austria and Germany just a few weeks before, I wasn’t really sticking to my original strict health plan. It’s ok though, I’ll start today. Oh, I also stopped working out and practicing my yoga. Yesterday, I was just too tired to cook, exercise or practice yoga; I slept instead. I did however eat healthy meals I cooked myself.

• For pre-breakfast I ate Ezekiel Raisin Bread with Earth Balance Butter. Both are great; Ezekiel bread is made from sprouted whole grains and no added sugars and Earth Balance Butter is 100% vegan.
• When I got to work I ate my Healthy Greek Yogurt with Fruit and Almonds that I brought using strawberries, blueberries, blackberries, and raspberries instead.
• For lunch I brought some leftovers from the Kung Pao Tofu with Vegetables I made over the weekend with a slice of Ezekiel sesame bread.
  
• For dinner Kris grabbed me a vegetarian sandwich from Jason’s Deli. Jason's Deli is probably the healthiest fast food choice out there. Their food has no High Fructose Corn Syrup, trans fat or MSG. They serve healthy, fresh and mostly organic food. Vegetarian friendly, too!
  
• No workouts, but I'll start on Tuesday (today). I'm thinking of P90x strength training days with my personal yoga practice...
  

Black-Eyed Pea and Red Pepper Soup

A simple and nutritious recipe from Ann Gentry's, "Vegan Family Meals: Real Food for Everyone." Ann is the owner of Real Food Daily in Los Angeles which happens to be one of my favorite restaurants.

Ingredients
1 cup dried black-eyed peas
2 small bay leaves
2 garlic cloves, minced
6 cups of water
1 tsp sea salt plus more to taste
2 tsp olive oil
1 large onion, chopped
2 celery stalks, chopped
1 large red bell pepper, chopped
1 can (15oz) whole tomatoes, with juices
3 ounces collard greens, stemmed and cut into 1/2 inch squares
1/2 cup fresh or frozen corn kernels
2 tsp dried thyme
1/2 tsp freshly ground black pepper, plus more to taste
1/8 tsp cayenne pepper
2 tbsp chopped fresh cilantro

Directions

1. Combine the black-eyed peas, bay leaves, and garlic in a heavy saucepan. Add enough water to cover the peas by about 2 inches., then bring the water to a boil over high heat.
   
2. Decrease the heat to medium-low and simmer uncovered for 25 minutes, until the peas are par-cooked; they should be soft but still hold their shape.
   
3. Add the 1 tsp of salt and cook 5 minutes longer.
4. Heat the oil in a heavy pot over medium heat. Add the onion and saute until translucent, about 7 minutes.
   
5. Add the celery and bell pepper, then cover and cook until the pepper begins to soften, about 4 minutes.
   
6. Break the tomatoes by squeezing them in your hands over the pot, then add the tomatoes and their juices to the pot.
   
7. Stir in the collard greens and corn to the pot. Cook for 2 minutes.
   
8. Add the thyme, the 1/2 teaspoon black pepper, and the cayenne pepper and cook for 3 minutes, stirring frequently.
9. Add the black eyed peas and their cooking liquid and 3 cups of water to the pot. Increase the heat to high and bring the soup to a simmer.
   
10. Decrease the heat to medium-low and gently simmer until the peas and greens and tender, about 30 minutes. Remove the bay leaves.
11. Add more water, if needed, to thin the soup to the desired consistency. Stir in the cilantro, and season to taste with more salt and black pepper.
12. Ladle the soup into bowls and serve.

Kung Pao Tofu and Vegetables

Ingredients

Tofu
3 tbs tamari
1/3 cup water
3 tbs pure maple syrup
1-1/2 tbs toasted seasme oil
1 tbs minced garlic
1 tbs minced peeled fresh ginger
1 tsp chili powder
1 tsp paprika
3/4 tsp crushed red pepper (or more)
1/2 tsp fine sea salt
1 (14 oz.) extra-firm tofu, drained and cut into 3/4-inch cubes

Stir-fry
2 tbs coconut oil
1 yellow onion, cut into 1-inch dice
1/2 head broccoli, trimmed into large florets
1 red bell pepper, cut into 3/4-inch dice
1 large carrot, peeled and cut into thick half-moons
5 oz. sugar snap peas, trimmed
1-1/2 tbs arrowroot, dissolved in 3 tbs water
1/2 cup shelled roasted peanuts
Cooked Short-Grain Brown Rice

Rice
1-1/2 cups water
1/8 tsp salt
1 cup brown rice


Directions

1. Rice: Combine water and salt in a large, heavy saucepan and bring to a boil over high heat.
2. Add the rice and return to a boil.
   
3. Decrease the heat to low, cover, and simmer gently without stirring for 40 minutes, or until the rice is tender and the liquid is absorbed.
   
4. Tofu: Whisk the tamari, water, maple syrup, sesame oil, garlic, ginger, chili powder, paprika, crushed red pepper, and salt in a shallow casserole dish to blend.
5. Add the tofu cubes and toss gently to coat.
6. Let marinate for at least 30 minutes at room temperature, or cover and refrigerate up to overnight.
7. Stir-fry: Heat the coconut oil in a large, heavy wok or saute pan over medium high heat.
8. Add the onion, broccoli, bell pepper, carrot, and snap peas to the wok and stir-fry until the vegetables are crisp- tender, about 2 minutes.
9. Stir in the tofu and its marinade.
10. Drizzle the arrowroot mixture over the tofu mixture and stir-fry until the sauce simmers and thickens slightly and the tofu is heated through, about 3 minutes.
11. Stir in 1/4 cup of the peanuts.
12. Transfer the stir-fry to a platter and sprinkle with the remaining 1/4 cup peanuts.
13. Rice: Remove rice pot from heat and let stand, covered for 5 minutes.
    
14. Uncover, and using a fork, fluff the rice. Cover and let stand 5 minutes longer.
    
15. Fluff the rice again and serve with the tofu and vegetable mixture.

Sweet-and-Sour Tempeh with Vegetables

Another delicious recipe from Ann Gentry's "The Real Food Daily Cookbook." You can also watch Ann prepare this dish here. I used half the measurements for the sweet-and-sour sauce and still found that to be plenty. I have included her steamed brown rice recipe at the beginning, ensuring that the rice will be ready to serve alongside the tempeh concoction.

Ingredients
1 cup tamari (I used 3/4 - 1/2 marinade and 1/4 for sauce)
1/4 cup water
3 tbs toasted sesame oil
5 cloves garlic, minced
1 tbs minced and peeled fresh ginger
1 lbs. tempeh
1-1/4 cups maple syrup (I used 1/3 cup)
1-1/4 cups brown rice vinegar (I used 1/3 cup)
1/4 cup arrowroot (I used 2 tbs)
2 tsp crushed red pepper flakes
4 small onions, cut into 1/2" pieces (I used 1 onion)
4 carrots, peeled, halved lengthwise, and cut crosswise into 1/2" pieces
3 stalks celery, cut crosswise into 1/2" pieces
1 red bell pepper, cut into 1/2" pieces
1 green bell pepper, cut into 1/2" pieces
1/2 head green cabbage, cored and cut into 1" squares
1-1/2 cups yellow corn kernels (I omitted)

For rice:
1-1/2 cups water
1/8 tsp salt
1 cup brown rice

Directions

1. Rice: Combine water and salt in a large, heavy saucepan and bring to a boil over high heat.
2. Add the rice and return to a boil.
   
3. Decrease the heat to low, cover, and simmer gently without stirring for 40 minutes, or until the rice is tender and the liquid is absorbed.
   
4. Tempeh: Whisk 1/2 cup of the tamari, the water, 2 tbs of the sesame oil, and the garlic and ginger in a 13 by 9 by 2-inch baking dish.
5. Cut each tempeh square in half crosswise, then cut each piece in half horizontally. Place the tempeh in the marinade and turn to coat. Cover and marinate at least 1 hour at room temperature or up to 1 day in the refrigerator, turning occasionally.
6. Preheat the broiler and line a heavy, rimmed baking sheet with foil. Transfer the tempeh to the baking sheet, reserving the marinade. Broil for 5 minutes, or until golden brown on top.
   
7. Turn the tempeh over and brush with the reserved marinade. Broil 5 minutes longer, or until golden on top.
   
8. Cool slightly and cut into 1/2-inch squares.
9. Sauce: Whisk the (1/3 cup) maple syrup, (1/3 cup) vinegar, (2 tbs) arrowroot [dissolve in water first before pouring into mixture], and the remaining (1/4 cup) tamari into the reserved marinade. Set this sauce aside.
10. Vegetables: Heat the remaining 1 tbs sesame oil and the crushed red pepper in large wok over high heat.
11. Add the onions and saute for 2 minutes, or until they begin to soften.
12. Add the carrots and saute for 2 minutes.
13. Add the celery and saute for 2 minutes.
14. Add the bell peppers and saute for 2 minutes.
15. Add the cabbage and corn kernels (optional), and saute for 2 minutes.
16. At this point the vegetables should be crisp tender. Add the broiled tempeh, then stir in the sweet-and-sour sauce. Simmer, stirring occasionally, for 2 minutes, or until the flavors blend and the sauce thickens slightly.
17. Rice: Remove rice pot from heat and let stand, covered for 5 minutes.
    
18. Uncover, and using a fork, fluff the rice. Cover and let stand 5 minutes longer.
    
19. Transfer to a bowl and serve with the tempeh and vegetables.
    

Healthy Greek Yogurt with Fruit and Almonds

I rarely have time to eat breakfast, so sometimes I create this yogurt recipe the night before and eat in the morning while I'm at work. Fage Greek yogurt is great since it contains no sugar and double the amount of protein than your average yogurt. I try to use seasonal fruit; for the summertime I used blueberries and peaches since they are in season.

Ingredients
7 oz.or 6 oz. Fage Greek yogurt
a handful of blueberries
a handful of strawberries chopped
1 peach, chopped
1 mango, sliced
1/4 cup of raw & unsalted slivered almonds (toast in pan; optional)

Directions
Combine ingredients and enjoy!

Spinach Tofu Olive and Red Pepper Salad

This is a great salad for a light lunch combined with snacks in between meals. Sometimes I add a slice of Ezekiel bread with some Earth Balance butter.

Ingredients
1/3 bag of baby spinach or mixed greens
1/2 package baked tofu
1/2 red bell pepper, cut into 2"x 1/4" sticks
3 tbs green olives stuffed with red peppers
1 tsp of olive oil
2 tsp balsamic vinegar

Directions
Combine all ingredients and enjoy!

Adzuki Bean Soup

This is another medicinal vegan/macrobiotic recipe from Ann Gentry's "Vegan Family Meals" Cookbook. A great soup to create when you're feeling nutritionally depleted and want to incorporate something ultra healthy. The best part is that you can store leftover soup in single serving Tupperware in the freezer. Keeps well for one month in the freezer and 2 days covered and refrigerated.

Ingredients
7 cups water
2 cups dried adzuki beans, rinsed
1 (6" x 1 half") dried kombu
2 tsp fine sea salt
2 large onions, finely chopped
3 large carrots, peeled and finely diced
4 celery stalks, finely diced
2 medium turnips, peeled and finely diced
2 tbs tamari or soy sauce
1 (2") piece fresh ginger, peeled and finely chopped
2 tsp minced garlic
1 tsp dried thyme
1 tsp freshly ground black pepper
* 2-3 dashes of hot pepper sauce!

Directions

1. Combine the water, adzuki beans and kombu in a heavy pot and bring to a boil over high heat.
2. Decrease the heat to medium-low, the cover and simmer until the beans are semi-soft, about 25 minutes.
3. As the beans boil, skim off any foam that rises to the top. Uncover the beans and stir in salt; cook for 5 more minutes. Make sure the beans are not tender at this point.
4. Increase the heat to medium-high. Add the onions to the beans and bring to a simmer.
5. Decrease the heat again to medium-low. Cover and simmer, stirring occasionally, until the onions are translucent, about 15 minutes.
6. Stir in the carrots, celery, turnips, tamari, ginger, garlic, thyme and black pepper. Cover and cook and cover until the soup thickens slightly but is still loose and pourable and the beans are tender, about 25 minutes.
7. Ladle the soup into bowls add stir in hot sauce, if desired.
   

Turkish Lentil Soup

One of my favorite soup recipes from Real Food Daily owner, Ann Gentry's cookbook, "The Real Food Daily Cookbook."

Ingredients
2 tbs olive oil

2 onions, chopped

6 cloves garlic, minced

2 tbs fresh rosemary, chopped

1 bay leaf

1/2 tsp cayenne

1/2 cup medium-coarse bulgur

1 (14 1/2-oz) can whole tomatoes

1/4 cup tomato paste

10 cups vegetable stock or water

1 3/4 cups dried lentils, picked through and rinsed

4 cups lightly packed fresh spinach leaves (6 oz)

1/2 cup fresh chopped parsley

2 1/2 tsp sea salt

1/2 tsp black pepper

Directions

1. Heat the olive oil in a heavy stockpot. Add the onions to saute for 8 minutes, or until translucent.
2. Stir in the garlic, rosemary, bay leaf, cayenne and then the bulgur. Saute over medium heat for 5 minutes, or until the bulgur is lightly toasted and the onions are golden brown.
3. Squeeze the tomatoes into the bulgur mixture and add the juices from the can. Stir in the tomato paste, and then the stock and lentils. Bring to a simmer over high heat.
4. Decrease the heat to medium-low, cover, and simmer, stirring occasionally, for 25 minutes, or until the lentils are tender.
5. Stir in the spinach until just tender and add parsley, salt and pepper. Simmer 2 minutes longer, or until the spinach wilts.
6. Discard the bay leaf and season to taste with additional salt and pepper, if desired.
   

The soup will keep for 2 days, covered and refrigerated.
Serves: 6-8

Curried Red Lentil Soup

A wonderful recipe from Ann Gentry's, "Vegan Family Meals: Real Food for Everyone." Ann is the owner of Real Food Daily in Los Angeles which happens to be one of my favorite restaurants.

Ingredients
8 cups water
2 cups red lentils, picked through and rinsed
1 large onion, finely chopped
4 celery stalks, finely chopped
2 large carrots, peeled and finely chopped
3 cloves garlic, minced
1 tbs minced and peeled fresh ginger
1 tbs olive oil
2 tsp fine seal salt
1/4 fresh cilantro, chopped
1 tbs curry powder
1 tsp ground cumin
1 lemon, halved

Directions
1. Combine the water and lentils in a heavy pot. Bring to a simmer over high heat, skimming off the foam that rises to the top. Decrease the heat to medium-low. Cover and simmer, stirring occasionally, until the lentils begin to soften, about 5 minutes.

2. Add the onion, celery, carrots, garlic, ginger, olive oil, and the 2 tbs salt and cook, stirring occasionally, until most of the lentils are falling apart, about 20 minutes.

3. Stir in the cilantro, curry powder, and cumin. Cover and cook, stirring occasionally, until the vegetables are very tender and the soup thickens slightly, about 20 minutes.

4. Ladle the soup into bowls. Squeeze a few generous drops of lemon juice into each bowl of soup and serve.

5. The soup will keep for 2 days, covered and refrigerated, or for 1 month frozen. To rewarm, bring the soup to a simmer over medium heat, stirring occasionally and adding water to thin the soup to the desired consistency.

Serves 8 to 10 (makes about 10 cups)

Kale Chips

Found this recipe on P90X's Tony Horton's personal chef's, Melissa Costello, website.

Ingredients
2 heads of curly kale, stripped of stems, washed and torn into large pieces
Olive Oil
Agave Nectar
Sea Salt


Directions
1. Preheat oven to 300 degrees.
2. Place clean kale in a large bowl and drizzle with olive oil. Using your hands, massage the kale to soften it up. Sprinkle on some high quality sea salt and massage more to blend the salt into the kale leaves. Drizzle some agave nectar over top and dig in again with your hands until the leaves are well coated.
3. Pour kale onto greased cookies sheets in a single layer. Bake for about 7-10 minutes, until edges are crispy. Be careful not to burn. Also, keep in mind that the kale will only get crispy around the edges not crispy all the way through.

Quinoa Vegetable Soup

From the Real Food Daily Cookbook

Ingredients
3/4 cup quinoa
1 tablespoon canola oil
2 onions, finely diced
3 carrots, peeled and finely diced
3 stalks celery, finely diced
2 zucchini, finely diced
1/2 cup yellow corn kernels
1 red bell pepper, finely diced
1 tablespoon minced garlic
2 teaspoons sea salt
12 cups low-sodium vegetable stock
1 28-ounce can whole, peeled tomatoes
1 tablespoon ground cumin
2 teaspoons ground coriander
1/3 cup finely chopped fresh cilantro
Freshly ground black pepper


Directions
1. Rinse quinoa well, and drain. Heat large, heavy skillet over medium heat. Add quinoa, and stir constantly for 10 minutes, or until the moisture evaporates and the quinoa crackles and becomes golden. Transfer quinoa to a bowl, and set aside.

2. Heat oil in large, heavy stockpot over medium-high heat. Add onions, carrots, and celery. Sauté for 12 minutes.

3. Add zucchini, corn, red pepper, garlic, and salt. Sauté 3 minutes longer, or until vegetables begin to release their juices.

4. Add stock, cover, and bring to a boil over high heat. Stir in the toasted quinoa, and simmer over medium-low heat, stirring occasionally for 10 minutes or until quinoa is almost tender.

5. Squeeze the tomatoes into the soup, and add the juices from the can; then stir in the cumin and coriander. Simmer uncovered, stirring occasionally, for 10 minutes or until quinoa is tender.

6. Stir in the cilantro, and season to taste with pepper and more salt, if desired.

Serves 10 to 12
Nutrition info:
156 calories
4 g fat
1 g saturated fat
0 mg cholesterol
9 g protein
23 g carbohydrates
152 mg sodium

Skinnygirl Pad Thai

Here's another recipe from Bethenny Frankel's book, "Skinnygirl Dish." This version has less fat, sugar and starch than the traditional Thai noodle dish because it's tossed rather than fried. I added tofu to incorporate more protein to the dish and cut the noodle serving in half to town down the carbohydrates. I also used agave nectar instead honey and Braggs instead of fish sauce, making it a vegan-friendly dish.

Ingredients
1/2 package of pad thai rice noodles
1 package extra firm tofu, drained and cut into cubes
1 tbs soy sauce
1 clove garlic, minced
1/2 tsp chili paste
1/2 tsp minced fresh ginger
1/2 tsp Braggs
1/2 tsp agave nectar
1/2 tsp fresh lime juice
1/4 tsp toasted sesame oil
1/4 tsp salt
1/4 tsp black pepper
2 tbs chopped fresh cilantro
1 1/2 tsp chopped cashews

Directions
1. Cook and drain the rice noodles according to the package directions. Set aside.2.
2. Heat 1 tbs grapeseed oil in non-stick pan. Add cubed tofu and fry for a few minutes until golden brown in color.
3. In a small bowl, combine the soy sauce, garlic, chili paste, ginger, Braggs, agave nectar, lime, sesame oil, salt and pepper. Whisk until blended and pour over noodles. Add tofu. Toss to coat, top with cilantro and cashews and serve warm.

Serves 3 to 4.

Black Bean & Corn Salad with Lime

I really want to check out the new cookbook by Dr. Neil Barnard, "The Get Healthy, Go Vegan Cookbook." I've heard of Dr. Barnard from reading Alicia Silverstone's "The Kind Diet" cookbook. I ended up finding this recipe online and would like to try it out next week.

Ingredients

1 (15-ounce) can black beans, drained and rinsed
1 small yellow bell pepper, chopped
1 small red bell pepper, chopped
1 small tomato, chopped
1 cup frozen corn, thawed
2 scallions, chopped
1 tablespoon chopped fresh cilantro
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon ground cumin
Juice of 1/2 lime
Kosher or sea salt to taste
Freshly ground black pepper to taste
Guacamole
Tortilla Chips

Combine all ingredients in a salad bowl. Serve chilled or at room temperature.

Kale and White Bean Soup

This is a low-calorie, easy, and ultra healthy soup recipe from Kim Barnouin's "Skinny Bitch Cookbook." This soup is great way to start incorporating kale and miso into your diet.

Ingredients
2 tbs grapeseed oil
1/2 onion, finely chopped
1 garlic clove, chopped
1 cup (130 g) peeled and chopped carrots
1 celery stalk, chopped
1/2 cup (75 g) peeled and cubed potatoes
2 tbs tomato paste
6 cups water
2 tbs white miso paste
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp salt
2 cups (135 g) chopped kale, hard spine removed
1 (14 ounce/400 g) can white beans, drained and rinsed
1/4 tsp dried thyme
1 tbs fresh basil, chopped
Pinch of pepper

Directions
1. Heat oil in a large saucepan over medium heat.
2. Add the onion and saute until golden brown, about 4 minutes.
3. Add the garlic, carrots, celery, potatoes and tomato paste. Saute until the ingredients are well combined.
4. Add the water, miso, cumin, coriander and salt and bring to a boil.
5. Lower the heat and simmer for 30 minutes.
6. Add the kale, white beans and thyme. Simmer another 30 minutes.
7. Garnish with basil and pepper before serving.

6 Servings.

Each serving
Calories: 150
Fat: 5g
Fiber: 5g
Protein: 5g

Tofu Mexicali Scramble

This is a breakfast recipe from Kim Barnouin's "Skinny Bitch Cookbook."

Ingredients
1 package extra firm tofu, drained
1/4 cup (60 ml) salsa
2 tbs grapeseed oil
1/2 small onion, chopped
1 garlic clove, chopped
1 red bell pepper, chopped
1 green bell pepper, chopped
1/2 tsp salt
1/4 tsp ground cumin
Pinch of chili powder
1 cup (240 g) refried beans
4 whole wheat tortillas (I like the Ezekiel brand)
Fresh ground pepper, to taste
2 tbs chopped fresh cilantro

Directions
1. Preheat oven to 200 degrees.
2. In a medium bowl, crumble the tofu and add the salsa. Set aside to marinate.
3. In a large saute pan, heat the oil over medium-high heat and then add the onion. Saute until soft, about 4 minutes.
4. Add the garlic and cook about 30 seconds.
5. Add the bell peppers, salt and cumin. Cook for an additional 3 to 4 minutes.
6. Add the tofu mixture and chili powder and cook 5 minutes.
7. In a small saucepan, heat the refried beans over medium heat until warm. I like to add a few drops of water, agave nectar and hot sauce.
8. Place the tortillas on a cookie sheet and bake until warm, about 4 minutes. I like to heat on a flat pan for a minutes on each side.
9. Spread 1/4 cup of refried beans on each tortilla and top with the tofu and vegetable mixture. Add the pepper and sprinkle with cilantro.

Makes 4 servings.

Each Serving:
Calories: 300 g
Fat: 12 g
Sat. Fat: 1 g
Fiber: 6 g
Protein: 15 g

Apple Cider Vinegar Benefits

I've heard so many wonderful benefits of adding apple cider vinegar to your diet. Just adding 1 tablespoon to one glass of water and drinking before every meal, aides in weight loss. Here are some articles and information on apple cider vinegar. I just bought a bottle for around $3 at Trader Joe's and looking forward to incorporating it into my diet!

Healing Foods: Apple Cider Vinegar

www.vegetariantimes.com

Apple Cider Vinegar on WebMD
www.webmd.com

Chocolate Chip Pumpkin Muffins

This is a pumpkin bread recipe from Alicia Silverstone's cookbook, "The Kind Diet" that I modified into muffins. I also cut the recipe into a-fourth since four times this amount is a lot of muffins!

Ingredients
1 1/4 cup canned pumpkin
1/4 cup raw sugar
1/2 egg, egg white, egg replacer
1/4 cup soy milk or other nut milk
45 ml grapeseed oil
1/4 tsp vanilla extract
1 cup spelt flour
4 ml baking soda
4 ml baking powder
4 ml cinnamon
1/4 tsp nutmeg
1/4 cup chocolate chips

Directions
1. Preheat oven to 350 degrees. Place 6 muffin liners in a muffin pan.
2. Combine pumpkin puree, sugar, eggs, milk, oil and vanilla in a mixing bowl.
3. In a separate bowl, combine the flour, baking soda, baking powder, cinnamon, nutmeg and chocolate chips reserving some to sprinkle on top later on.
4. Add the wet ingredients to the dry ingredients until just combined.
5. Fill the liners with the batter and top with reserved chocolate chips.
6. Bake for 45-60 minutes. Let the muffins cook completely on baking rack.

Cuban-Style Roasted Sweet Potatoes

A wonderful side dish from Alicia Silverstone's, "The Kind Diet" cookbook. I like to serve this vegetable side dish with protein rich veggie dogs and whole wheat buns.

Ingredients
3 large sweet potatoes, peeled and quartered (3 lbs)
2 tbs extra virgin olive oil
Fine sea salt to taste
Freshly ground black pepper to taste
1 large garlic clove, minced
1 tbs fresh lime juice
1 1/2 tbs fresh parsley

Directions:
1. Heat the oven to 400 F. Line a baking sheet with parchment paper and set aside.
2. Place the sweet potatoes n a medium bowl, toss 1 tbs oil and season to taste with salt and pepper.
3. Spread the potatoes on the prepared baking sheet, and roast until they can be pierced easily with a knife but still offer some resistance, about 30 minutes.
4. Let cool for 15 minutes.
5. Transfer the potatoes to a large bowl and toss with the garlic, lime juice, parsley, and remaining tbs oil. Adjust the seasoning to taste with salt and pepper. Serve warm or at room temperature.

Almond Green Beans

Another delicious side dish recipe from Bethenny Frankel. I like to serve these green beans with a protein (like tempeh) and complex carb (like brown rice).

Ingredients
1/4 cup slivered almonds
1 tbs olive oil
1 lbs. fresh green beans, tough ends trimmed
1 tsp fresh lemon juice
3/4 tsp salt
1/2 tsp black pepper
1 tbs butter, I like vegan Earth Balance

Directions
1. Toast the almonds in a small non-stick pan over medium heat, stirring constantly until color changes to golden brown and smell toasted.
2. Heat olive oil in large non-stick pan on high heat.
3. Add beans, lemon juice, salt and pepper. Saute for 5 minutes.
4. Turn heat to low and cover pan and continue to cook until the beans are steamed yet crispy, about 5 minutes or longer depending on thickness of beans.
5. Toss with butter, sprinkle with toasted almonds and serve hot.

White Bean Soup

A delicious high-protein, low calorie dinner recipe from Tony Horton's book, "Bring It!"

Ingredients
2 tbs olive oil
4 cloves garlic, diced
2 shallots, diced
2 cups low-sodium vegetable broth
1/4 tsp parsley
1/4 tsp sage
1/4 tsp rosemary
1/4 tsp thyme
1/2 tsp sea salt
2 cans (15 oz.) white kidney beans, rinsed & drained
2 cans (15 oz.) white navy beans, rinsed & drained
1 1/2 cups almond/soy/rice milk
salt & pepper
chives, chopped

Directions
1. Heat the oil in a large stockpot over medium heat.
2. Saute the garlic and shallots until translucent
3. Add broth, parsley, sage, rosemary, thyme salt, 1 can of kidney beans and 1 can of navy beans. Simmer for 15 minutes.
4. Turn off heat and let the mixture cool for 15 minutes.
5. After it has cooled, put mixture in blender or food processor and puree.
6. Add milk and puree until the mixture is smooth.
7. Return the pureed mixture to the pot and add remaining kidney and navy beans.
8. Return to a boil and simmer for an additional 20 minutes.
9. Add salt and pepper to taste before serving.
9. Garnish with chives. Serve hot.

Healthy Breakfast Brown Rice

Another quick and easy recipe from Bethenny Frankel.

Ingredients
1/2 cup cooked brown rice
1/4 soy/almond/rice/hemp milk
a few dashes of cinnamon
1 tbs dried cranberries or raisins
1 tsp sliced almonds
1 tbs real maple syrup

Directions
Combine all ingredients in a small non-stick pan and heat over medium heat, constantly stirring.

Makes 1 serving.

Veggie & Bean Fajitas

Ingredients
1 tbs olive oil
1 red onion, sliced
2 bell peppers, sliced
1/2 tsp cumin
1/2 tsp coriander
1 can black beans, drained and rinsed
1 can vegetarian re-fried pinto beans
hot sauce
agave nectar
1 small bunch cilantro, chopped
limes
salt & pepper
4 Ezekiel tortilla

Directions
1. Heat large saute pan over medium heat. Add oil.
2. Once hot, add onions until translucent, around 5 minutes
3. Add bell peppers and heat until slightly tender, around 3-5 minutes
4. While onions and peppers are cooking, heat small non-stick pan with some oil. Add re-friend beans. While stirring, add a few tablespoons of water and a few drops agave nectar and hot sauce. Constantly stir until right moist consistency and hot. Remove from heat.
5. Add salt, pepper, cumin and coriander to onion and pepper mixture. Stir and remove from heat.
6. In a flat pan, heat both sides of tortillas.
7. Add re-fried beans, black beans, onion mixture and chopped cilantro to each tortilla. Add more hot sauce if desired.

Gretchen's Spicy & Smokey Layered Chili

Ingredients
1 tablespoon canola oil
1 large yellow onion, chopped
2 large cloves garlic, minced
1 red bell pepper, chopped
1 green bell pepper, chopped
2 teaspoons ground cumin
2 teaspoons ground coriander
1 cup jarred traditional red salsa, (not fresh)
2-4 chipotle peppers in adobo, finely chopped (start with 2 and add 1 or 2 more if you like it hot & spicy like I do - can be found in the Latin grocery section - buy a tiny can)
2 can dark red kidney beans, rinsed and drained
1 package refrigerated or frozen ground "meat"
1 15 oz can crushed tomatoes, low/no salt preferred
1 15 oz cans cans diced tomatoes, low/no salt preferred
1 1/2 teaspoons (or TT) sea salt
freshly ground black pepper
1/2 bunch cilantro - rinse, dry well and chop
Optional: 1 extra 15 oz can diced tomatoes. I like to have an extra can on hand in case my chili is a bit too spicy.

Garnishes:
TJ's lite shredded 3 cheese blend
cilantro, chopped
scallions (green onions), chopped
tomato, chopped
fresh jalepeno, minced
low fat tortilla chips, I like blue corn
lite sour cream

Directions
Heat oil in a large pot and saute onion on medium-high for approximately 3 minutes. Add garlic and bell peppers and saute for a few more minutes. Add cumin and coriander, saute for another minute, add salsa, chipotle peppers, beans, meat, and tomatoes. Bring to a boil and stir. Turn down heat and simmer on low for 10-15 minutes, checking that peppers are tender. Season with salt and pepper and stir in cilantro.

To serve: Spoon chili into a bowl, and first layer with cheese, veggies, chips, and finishing with a dollop of sour cream.

Makes 6 servings.

Gretchen's Thai Pineapple Fried Rice

Ingredients
1 tablespoon canola oil
1 tablespoon red Thai curry paste, can be found in Asian section at Whole Foods
1 tablespoon soy sauce
1 tablespoon Agave syrup
1 lime, completely juiced
1 1/2 teaspoons salt
4 scallions, chopped into 1 inch diagonal pieces
1/4 white onion, cut into 1/4 inch julienned half slices
1-2 small fresh chiles, completely seeded and de-veined, julienned
8 oz. can pineapple chunks, juice drained
1/4 cup roasted cashews
1 package firm tofu, baked, (not pre-baked & flavored - bake or fry yourself), chopped into large chunks
2 eggs, beaten
4 cups cold day-old brown rice, preferably Jasmine - make the night before
1 bunch cilantro, washed well and leaves chopped, discard large stems
1/3 cucumber, sliced into 1/4 inch diagonal slices, I prefer the wrapped English variety

Directions
Heat the oil in a large wok, add curry paste, soy sauce, agave syrup, lime juice, and salt. Stirring, add scallions, onion, chiles, pineapple, cashews, and tofu. Stir fry on high for a few minutes. Push the contents of the wok to the sides and add the beaten eggs. Let cook, and gradually incorporate the other ingredients in the pan and cook for a minute, till heated through. Add the rice, stir fry for a minute and stir in half the cilantro. Spoon the rice onto a platter, sprinkle with the remaining cilantro and prettily arrange the cucumber slices on the side of the rice.

Brown Rice Penne with Rapini and White Beans

A delicious recipe from Delicious Living that includes whole grains, vegetables and protein.

Ingredients
1/4 cup olive oil
1/2 tsp sea salt
1 tsp red pepper flakes
7 cloves garlic, minced
1 tbs fresh oregano, or 1 tsp dry
1/2 lbs. brown rice penne
2 bunches of rapini, florets snapped off & leaves cut 1/2" crosswise
1 15-oz can cannellini beans, drained and rinsed
crumbled feta cheese

Directions
1. Bring two large pots of water to a boil.
2. Place florets and chopped leaves of rapini in a large bowl of cold water. Stir and drain in a colander.
3. Add rapini to one pot of boiling water, stir for about 15 seconds, and then drain in a colander.
4. Cook pasta in second pot.
5. Heat olive oil over medium heat in a large pot. Add crushed red peppers, salt, pepper, garlic, and oregano, stirring constantly.
6. As soon as garlic begins to color lightly (about 3 minutes), add rapini and stir briskly.
7. After about 2 minutes, add cannellini and stir very gently to combine. Lower heat to maintain a very low simmer.
5. Drain pasta and add to rapini and beans. Toss gently until well combined and serve with feta.

Makes 4 servings.

Quick Date-Apple-Cinnamon Oatmeal

This is a filing and delicious breakfast recipe from Alicia Silverstone's fabulous cookbook, "The Kind Diet."

Ingredients
1 cup whole wheat/grain rolled oats
2 tbs 100% real maple syrup
2 tbs chopped walnuts
1 apple, cubed
5 dates, chopped and pitted
fine sea salt to taste
a few shakes of cinnamon


Directions
1. Bring a kettle of water to a boil.
2. Combine the oats, syrup, walnuts, apple and dates in a bowl.
3. Add a pinch of salt and pour just enough hot water to cover the oats; don't add too much.
4. Cover bowl with plate until water has been absorbed.
5. Stir and add more water if the oats are too dry.
6. Let oatmeal cool. Enjoy.

Makes 1 serving.

Elvis Style Healthy French Toast

A delicious and healthy french toast recipe I modified (making it Elvis style - peanut butter and banana) from Bethenny Frankel.

Ingredients
1 tsp or capful of real vanilla extract
A splash of 100% maple syrup
4 egg whites, container can be found at Trader Joe's
4 slices of Ezekiel raisin bread
2 tbs real peanut butter
1 banana, sliced

Directions
1. Heat a non-stick skillet over medium high heat.
2. Whisk egg whites, vanilla and maple syrup.
3. Once pan is hot, spray evenly with grapeseed oil cooking spray.
4. Dip slices in egg white mixture flip over to coat each side.
5. Cook the slices for a few minutes on each side.
6. Top slices with peanut butter and sliced banana. Serve with maple syrup.

Makes 2 servings.

Pesto Vegetarian Lasagna

A great recipe that I modified from Bethanny Frankel.

Ingredients
8 ounces whole wheat lasagna noodles found at Whole Foods
15 ounces part-skim ricotta or two containers
4-5 carrots chopped
3 zucchini chopped
1 lbs. of pre-washed baby spinach
1/3 cup chopped basil
1/4 cup toasted pine nuts
1/3 cup packaged pesto
4 ounces shredded mozzarella

Directions
1. Preheat the oven to 350.
2. Saute the zucchini, carrots.
3. Saute spinach. Set aside.
4. Cook the noodles according to the package directions. Set aside and cool with cold water or olive oil so that they don't stick.
5. Combine the ricotta, basil, and pine nuts in a small bowl. Set aside.
6. Spray a 9x13 baking pan with cooking spray. Spread 1/3 of the pesto into the bottom of the pan. Cover with half the noodles. Spread half the herb-ricotta mixture over the noodles. Add vegetables.
7. Repeat with another 1/3 of the pesto, noodles, the remaining ricotta-herb mixture, vegetables and remaining noodles then cover the whole thing with the pesto. Sprinkle the mozzarella cheese over the top. Top with oregano and red pepper flakes.
8. Cover pan with aluminum foil.
9. Bake for 35 - 40 minutes or until heated through and bubbling.

Makes 8 servings.

Tree's Egg White Spinach Omelet

Ingredients
3 tbs Earth Balance butter
3 egg whites, whipped, little carton found at Trader Joe's
handful of spinach leaves
2 tbs pepper-jack or mozzarella cheese, shredded
1 slice Ezekiel raisin bread
salt & pepper

Directions
1. Heat small non-stick pan over medium heat.
2. Add 1 tbs butter and coat entire pan, let sit for 30-60 seconds.
3. Add spinach and stir.
4. Once wilted add more butter and whipped egg whites.
5.. Let egg white sit and roll pan so that uncooked egg reaches the edge of pan.
6. Take rubber spatula and begin to separate egg from pan so that the omelet can move freely.
7. Add cheese in a straight line in the middle.
8. After 2-3 minutes or until the egg begins to change color, fold omelet in half and cook each side.
9. Serve with pepper and toasted buttered Ezekiel bread.

Makes 1 serving.

Veggie Stir-Fry

Slightly modified this extremely healthy vegan dish from Christina Pirello.

Ingredients
2 tsp grapeseed oil
1 tbs fresh ginger root, minced
3 cloves fresh garlic, minced
Sea salt
1 jalapeno pepper, minced
1 small red onion, sliced
4 carrots, julienned
1 red bell pepper, julienned
1/2 package steamed broccoli (found at Trader Joe's)
15 oz. extra firm tofu, cubed
5-6 baby bok choy, split lengthwise, rinsed well
Shoyu
Brown rice vinegar
Cooked brown rice


Directions
1. Place oil in a wok over medium heat.
2. Sauté ginger and garlic with a pinch of salt for 30 seconds.
3. Stir in jalapeno, onion and a pinch of salt and sauté until onion is translucent, about 2 minutes.
4. Add carrot, a pinch of salt and sauté for 2 minutes.
5. Stir in peppers and stemmed broccoli, a pinch of salt and sauté for 2 minutes.
6. Stir in tofu and sauté for 2 minutes.
7. Add baby bok choy; season to taste with shoyu, cover and reduce heat to low. Simmer for 2-3 minutes, until the bok choy just wilts.
8. Spoon over brown rice to serve.

Makes 3-4 servings.