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Sweet Potato Pancakes May 18, 2013

Sweet Potato Pancakes

Sweet Potato Pancakes

Sweet Potato & Buckwheat Pancakes

with cinnamon & walnuts

Sweet, nutty, nutritious, and crave-worthy.  Plan ahead for this recipe–you will want the cooked potato to have time to cool in the fridge overnight or for several hours.

Ingredients
Makes 1 hearty serving that can be eaten by one or shared by two

- 2 small sweet potatoes (choose smaller, or long and narrower potatoes for easier microwave baking)
- 1 1/2 tbsp 100% buckwheat flour
- 2 cage-free eggs (or one egg + 3 tbsp 100% egg white)
- Dash of cinnamon (to taste)
-light dash of salt
- 1 tbsp chopped walnut pieces

- 1 tsp 100% maple syrup (for topping)
- 1 tsp olive or canola oil to lightly grease pan

Method

1) MAKE AHEAD: Rinse sweet potatoes well and poke each several times with a fork. Place in microwave-safe dish with 2 tbsp water and microwave on high for 4-6 minutes until potato feels soft and well-cooked when poked with a fork. Place cooked potatoes carefully (they will be hot) in a closed container in the fridge overnight or for several hours until cook.

2) Remove  skin from cooled cooked potatoes and place flesh into a large bowl. Mix in all ingredients (except walnuts, maple syrup, and oil). Mash and mix the ingredients well until smooth then stir in walnuts.

3) Grease pan lightly with olive or canola oil and heat pan to medium-high heat. Carefully spoon out batter onto pan and press with metal spatula to flatten into pancake shapes. Allow batter to lightly brown on one side (about 1 minute) then flip and cook other side. Reduce heat when you add the second batch or if batter starts to brown to quickly.

4) Serve immediately with light drizzle of pure maple syrup. Top with additional walnut pieces if desired.

 

Broccoli Chickpea Soup May 12, 2013

Broccoli & Chickpea Soup topped with sun-dried tomatoes

Broccoli & Chickpea Soup topped with sun-dried tomatoes

Broccoli & Chickpea Soup
with olive tapenade & sun-dried tomatoes 

Ingredients
Makes ~8 servings 

Essentials
These ingredients make up the core of the soup
2 lbs broccoli crowns
1 lb cooked chickpeas
1 quart reduced-sodium vegetable broth
1 large yellow onion
6 cloves garlic
2 tbsp olive oli (to saute onion & garlic)

Additions
These are the additional ingredients I used and recommend but feel free to taylor them to your taste
1/2 fresh avocado
1/2 tsp dried rosemary
Spices to taste (I used 1/2 tsp cayenne pepper & a pinch of paprika)

Garnish with sun-dried tomatoes & olive tapenade 

Method

1) Chop & saute onion & garlic in olive oil at medium heat until slightly browned

2) Combine all remaining ingredients (except the garnish) into large cooking pot and blend until smooth using an immersion blender (aka hand blender). Once blended, heat soup in large pot on stove top on high until reaching desired temperature. Stir well.

3) Pour soup into serving bowls and top with sun-dried tomatoes & olive tapenade. Store remaining soup in sealed container in fridge for up to one week or freezer for longer storage (anything beyond a week). If you don’t think you’ll have the garnish ingredients the next them you serve the soup, add them to the soup before storing in fridge or freezer and allow them to mix in so their flavors aren’t missing from your next serving.

 

Cherry Cocoa Almond Smoothie April 20, 2013

Cherry Cocoa Almond SmoothieCherry Cocoa Almond Smoothie
with vanilla extract & creamy almond butter

Indulge & be fit! Cater to your cocoa craving with this lux fruity creation.

Ingredients

-3/4 cup frozen dark cherries (preferably without added sugar)
- 1 small frozen banana (peel & freeze the night before)
-1 tbsp unsweetened cocoa powder (not “Dutch” processed-if possible as this makes for a milder flavor but strips out some antioxidants)
- 1 tsp almond butter
- 1 cup unsweetened almond milk (less for a thicker smoothie)
- 1/2 tsp vanilla extract

Method

Peel and freeze the banana at least 4 hours in advance. If you make smoothies often, keep some frozen ready to go.

Blend ingredients until smoothie and serve immediately. Enjoy!

Naturally dairy-free, gluten-free, & soy-free. For a nut-free version swap the almond butter for 1 tsp coconut oil and use coconut milk instead of almond milk. If you’re subbing in coconut milk, opt for the carton variety found in the refrigerated grocery store aisle rather than the higher-fat canned variety.

 

Blueberry Cornbread Muffins April 19, 2013

Blueberry Cornbread Muffins

Blueberry Cornbread Muffins

Blueberry Cornbread Muffins
with a hint of lime

Ingredients

- 1 1/4 cup GF ground cornmeal
- Just under 1/4 cup ground flaxseed
- 1 1/2 tsp baking powder
- 1 1/2 tbsp honey
- Pinch of sea salt
- 1 egg
- 1 cup unsweetened almond milk (or chilled coconut milk)
- handful of fresh or frozen (de-thawed) blueberries
- juice squeezed from one fresh lime
-olive or canola oil (just enough to lightly coat baking tray)

Method

1) Preheat oven to 425°F. Combine ingredients in large bowl, mixing well.

2) Lightly coat 8 muffin baking tray spaces with olive or canola oil. You can skip this step if you have a non-stick pan. If you don’t have a muffin baking tray, you can use a regular baking tray and pour the mixture into about 8 muffin foil tins.

3) Bake at 425°F for 15-20 minutes. Mine only took 15 minutes. Enjoy hot and place the rest in a sealed container to store in the fridge. The muffins are great chilled as well. The perfect spread to compliment: earth balance organic coconut spread + fresh lime juice + light shake of salt. Enjoy!

Note: If you are serving these to individuals with gluten allergies, make sure that you purchase ground corn flour that is clearly labeled as gluten-free. While corn is naturally free of gluten, some unlabeled varieties may be processed in a facility that also processes wheat products. For those without an allergy or intolerance, any cornmeal is fine but go for one with a GF seal if anyone eating the muffins has celiac to be certain there’s no cross-contamination risk. 

 

Mighty Matcha Morning Smoothie January 26, 2013

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Mighty Matcha Morning Smoothie
with banana & almond 

Ingredients

-1 large sliced frozen banana (peel, slice into 3-4 pieces, & freeze the night before)
-3/4 tsp matcha green tea powder
-1 cup unsweetened vanilla almond milk
-1 tsp soaked chia seeds (optional)
-5-6 slices raw, rinsed white mushrooms (just under 1/4 cup)
-1 tsp chopped frozen spinach (optional)

Method

Blend until smooth. Enjoy creamy & cold.

The consistency will change dramatically if you use a fresh unfrozen banana. I very highly recommend using a frozen one for this recipe to achieve the creamy texture. Buy a bunch of bananas, allow them to ripen (they should have “freckles” and smell sweet), peel them, break them into 2-3 inch pieces and freeze them for a creamy, delicious smoothie starter. I usually use about 1/2 to 3/4 of a banana in a given smoothie but in this recipe you’ll need the whole fruit since it is the star of the smoothie (along with the matcha of course).

Chia seeds can be a fun smoothie addition bringing extra nourishing protein & fiber. Just be sure to soak them overnight in water so they won’t be too crunchy and affect the smoothie’s texture. I just added a teaspoon of the soaked seeds here (so a portion of that teaspoon was water). I soak about 2 Tbsp. and keep this to use throughout the week in a sealed glass container in the fridge.

 

Black Bean Salsa Verde Tacos January 25, 2013

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Black Bean Salsa Verde Tacos
with avocado, grapefruit, & lime

After a long cold day, there are some nights when–as much as I love to cook–I really just want to pull something healthy and tasty out of the freezer to heat and enjoy. With high salt, additives, and other less than optimal ingredients in most frozen meals out there, I decided to make my own.

Pictured here are two of my own black bean salsa verde tacos from freezer to hot-on-my-plate in 3 minutes. Topped with fresh avocado slices.

Make your own!

Ingredients
Makes 12 tacos (6 servings)

-12 small corn tortillas
-3/4 lb dried black beans (soak overnight or at least 4 hours)
-2/3 cup frozen corn
-squeezed juice of 1 fresh lime
-1 fresh avocado or your favorite guacamole
-3/4 cup tomatillo salsa
-fresh cilantro to taste (unless you hate cilantro–some love it, some hate it)
-squeeze juice of 1/4 fresh grapefruit (optional)
- 1/2 scoop PlantFusion Unflavored Protein Powder (optional)

Method

1) Rinse beans and soak overnight (or at least 4 hours). Drain soaked beans and bring beans to a boil (using enough waters to cover the beans) then simmer for 1 hour until soft. Rise cooked beans and drain water.

2) Combine cooked beans and all remaining ingredients (except tortillas) in large bowl and blend with an immersion blender.

3) Take a few tortillas (3-4) at a time, moisten with just a few drops of water, and microwave for 30 seconds to soften. Scoop approx 2 tbsp of your puree into each softened tortilla so that it is full but can still close.

4) Wrap filled tortillas in wax paper to prevent from freezing together or space them out so that they do not touch within sealed tupperware that can be used in your freezer. Freeze tacos immediately to keep them fresh.

5) Take out your delicious tacos as desired, remove all wax paper, and heat on a microwave-safe ceramic or glass plate for 2-3 minutes until fully cooked.

6) Enjoy! I love to top them with fresh avocado or fresh tomatillo salsa.

 

Pure Delicious Pecan Pie December 29, 2012

Pure Delicious Pecan Pie
with dates & fresh ginger 

Creamy, pure, & simple.

Creamy, pure, & simple

I have moved this recipe to my new website! Find the recipe here.