Thursday, November 4, 2010

Hearty Vegetable Soup

This is a simple soup recipe that I modified from my Weight Watchers days. The idea is based on their "zero point veggie soup". It can be made with any veggies you like or have on hand. Below are some of my favorites. I just made a batch yesterday afternoon and it was my best batch yet since I was able to include a quart of ground tomatoes left over from the summer harvest that I had frozen.

6 cloves of pressed fresh garlic
1 onion slice thin and chopped
1/2 bag confetti slaw (green cabbage mix)
1/2 bag of brocoli or rainbow slaw ( this is a combo of shredded brocoli, cauliflower, carrots and and cabbages)
10 white mushrooms sliced thin
1 cup shredded collard greens (you can also use spinach or kale)
2 boxes organic chicken broth
1 quart of chopped fresh tomatoes or 1/2-1 can can of organic tomato paste
1 cup red lentils

Spray a large pot with cooking spray, add onions, garlic, and mushrooms, collards and saute. Add remaining veggies and saute for a few minutes until veggies are soft but not soggy. Add 2 boxes organic chicken broth and one quart of fresh ground tomatoes. When fresh tomatoes are not available they can be substituted with 1/2 -1 can of organic tomato paste. Rinse one cup of red lentils and add to pot raw. They will cook in the soup and add a wonderful hardiness. Simmer on low for an hour. This is a wonderful soup to freeze. My kids like this soup when I add small pasta or tortelini to it for them. A hearty, filling soup for the whole family!

Wednesday, October 20, 2010

Oatmeal Cookies

Last night I attended a great lecture titled "Feeding Your Children Well in a World That Doesn't. Let's Talk Sugar!" A lot of the information was stuff I alreeady knew and have been implementing for myself. The kids are not as much on board just yet much as I wish they were. One of the new ingredients I learned about and tried is Hemp Seed. This is a food loaded with protein and fiber. This morning I "snuck" it into my 5 year old's blueberry yogurt smoothie and he loved it and did not even seem to notice this secret ingredient along with the flax seed meal.

One of the samples we tried last night was a cookie made with whole grains and no sugar. While I liked the sample it seemed a bit oily/crunchy from the use of cocnut oil. So I came up with a similar version that I baked this morning for my boys. Sadly they didn't love it but I think I can make it better on the next run to entice them more. They did both at least try it :)

Here is the recipe below with my thoughts on improving the next batch. I welcome any feedback you may have when trying this in your kitchen.

3 eggs
6 oz Plain Greek non fat yogurt ( I would double this amount to make the cookies more moist or even add a small amount of unsweetened apple sauce or banana puree)
1/2 cup barley malt
2 tsp vanilla extract
2 cups rolled oats
2 cups oat flour
1/4 cup hemp seeds
1/4 cup almonds chopped fine
dash of cinnamon ( I would use at least 1-2 tsp next time)
2 tsp baking soda
1/4 cup unsweetened carob chips
1/4 cup raisins ( I might soak these next time to insure more moisture)

Blend wet ingredients first then add remianing dry ingredients. Finally carob adn raisins. Bake at 375 for 10-12 minutes.

Sunday, October 17, 2010

Pumpkin Muffins

With the wonderful fall weather comes some amazing squashes and root vegetables. Last week, I got a "pie pumpkin" in my farm share so I decided to see what it'd be like if I cooked it myself. It was delicious and so much better than the stuff in the can. To cook the pumpkin all I did was cut it, scoop out the insides, peel the skin and steam it. Once it was soft I put it into my Vitamix which is my new favorite kitchen appliance and pureed it in just a few seconds. From there I created the following yummy recipe for pumpkin muffins. It yields 24 muffins and tastes great served with a piping hot cup of apple cinnamon tea.

1 small pie pumpkin steamed and pureed
6 oz plain nonfat Greek yogurt
1/2 cup barley malt
1 egg
2 tsp vanilla
1/2 cup apple sauce
3T pumpkin pie spice
1 cup flaxseed meal
1 cup oat flour
1 cup brown rice flour
2 cups rolled oats
1 cup millet
2tsp baking soda

In a mixer, combine the pumpkin, yogurt, apple sauce, egg, barley malt, vanilla, and pumpkin pie spice. Blend well. Add remaining dry ingredients and mix well. Spray muffin pans with Pam or other similar cooking spray. Sprinkle oats on top of muffins before baking. Bake at 375 degrees for 20 minutes.

The brown rice flour gives the recipe a nice nutty flavor. I have greatly reduced my use of whole wheat flower recently in exchange for oats, oat flour adn millet which are all alkaline foods. I love the way the millet adds a crunch to the texture of the muffins.

Sunday, September 19, 2010

Carmelized Leek Soup

This past week, I got a leek in my share at the CSA. Admittedly I had never cooked with a leek so I looked up some recipes. I found mostly creamy soups with butter, potatoes and/or cream. Seeking a lighter taste I experimented with my leek and came up with this light and refreshing soup that even my preschool boys enjoyed.

1. one large leek- soaked in salt water to remove any excess dirt or bugs and then chopped fine
2. 1 T olive oil
3. 5 cloves of garlic, minced
4. 1 T rice wine vinegar
5. 64 oz chicken broth
6. several leaves of kale chopped fine
7. 5 dried shitake mushrooms, soaked in hot water and sliced
8. lentils

In a large pot, heat the olive oil, add garlic and the leek. Cook down. Add the rice wine vinegar to carmelize the leek and garlic. Add broth and simmer on low heat. Add kale and slice mushrooms. Add lentils to taste. The shitake mushrooms add a rich flavor to this broth and are brimming with nutrients. The soup was delicious without them so if you don't like shitake mushrooms you can leave them out and still have a yummy soup. I served this with quinoa to complete the protein with the lentils. I found that my boys ate the quinoa more when it was in the soup as opposed to just on their plates. This soup freezes well. I sure hope I find leeks in my share again this week.

Kale Pesto

Kale has become one of my favorite leafy green vegetables. I especially liek the tuscan kale that is purplish in color. My CSA rocks in the area of kale. I love pesto in the summer but it can be laden with fat. In an attempt to up my phytonutrient intake as well as reduce the fat in pesto I created this new version.

1 bunch of fresh basil
1 bunch of kale leaves removed from the step
1 fresh lemon
a handful of raw walnuts
1-2 T olive oil
parmesan to taste
1-2 cloves of raw or roasted garlic (depends on your preference)

In a food processor, chop the kale and basil until they are well blended. Squeeze the juice adn some pulp of one fresh lemon, add the nuts, oil, garlic and cheese to taste. This is an amazing spread. I love to have it spread on a piece of toasted Ezekeal sprouted bread with some slice tomatoes. I freeze this using an ice cube tray. Once it is frozen I store the cubes in a freezer bag and defrost as needed. This also tastes great over some steaming hot veggies or whole wheat pasta.

Saturday, August 28, 2010

Farm Fresh Salsa

I have the benefit of belong to an amazing organic CSA this summer where there has been an overabundance of heirloom and other varieties of tomatoes. I have been making huge batches of salsa and freezing them in quart sized freezer bags. The recipe is flexible based on what you have, what is farm fresh and how hot you like it. This is really just a guide. tomatoes are loaded with vitamin C and lycopene.

jalapeno peppers
fresh garlic mined
1 bunch cilantro leaves
2 fresh limes, juiced
variety of tomatoes
1/2 red onion, chopped
1/2 sweet onion, chopped
kernels of one corn cut from the cob
black beans
avocado, diced

  1. In a food processor, mince 2 cloves of fresh garlic, 1-2 jalapeno peppers, and the cilantro
  2. Add the juice and flesh of 2 limes
  3. process a handful of the tomatoes to create a base for the salsa
  4. rough chop either in the processor or by hand the remaining tomatoes
  5. Add onions and corn
  6. add 1/2 cup cooked black beans and 1 diced avocado
  7. My favorite variety to use from this summer's bounty has been a mild yellow tomato and Asian pear tomatoes. YUM! Enjoy on everything from chips to grilled chicken and chili.

Thursday, August 26, 2010

Blueberry Oat Muffins

These are the most delicious blueberry muffins you will ever eat. I made a huge batch after my family and I picked blueberries at a local farm.

1 cup millet
3 cups oat flour
1 cup rolled oats
1/2 cup flax seed meal
3 eggs
8 oz unsweetened apple sauce
12 oz plain nonfat Greek yogurt
1/2 cup skim milk
3 cups or so of fresh blueberries
3 tsp vanilla
2 tsp baking soda
2 tsp baking powder

  1. Combine all wet ingredients and mix well
  2. Add dry ingredients and blend
  3. Add blueberries and mix well
  4. Spray muffin tins with canola oil
  5. Drizzle honey on top of muffins and sprinkle with rolled oats and millet
  6. Bake at 400 degrees for 18 minutes

Bananna Bread with a Twist

This is a healthy take on banana bread. Bananas are however a high gylcemic food so this may not be for you if sugars are a concern. Another way to prepare this would be to increase the flours and beans so that the bananas are spread over a larger amount of breads.

4 ripe bananas mashed
1 large sweet potato, shredded
12 pecans chooped
1 cup cannelini beans cooked soft and pureed, may need a few tablespoons of water to process smooth
1 cup cooked lentils processed smooth, again witha  few tablespoons of water
6 oz plain nonfat Greek yogurt
1 egg
1 tsp vanilla extract
1/4 cup barley malt
1 tsp cinnamom
1 cup millert
1/2 cup flaxseed meal
1 tsp baking soda
1 cup oat flourr
1 cup whole wheat flour 1 cup rolled oats

  1. Combine bananas, beans, lentils, yogurt, egg and vanilla
  2. Add shredded sweet potato and barley malt until well combined
  3. Add remaining ingredients
  4. Pour batter into greased bread pans and bake 25 minutes at 350 degrees or until toothpick comes out clean

Chewey Pumpkin Granola Bars

This is an awesome mid-day snack, very filling and yummy. Perfect with a cup of steaming hot green tea.

2 cups rolled oats
1 cup whole wheat flour
1/2 cup unprocessed bran
1/2 wheat flakes
1 cup wheat germ
1/2 cup flax seed meal
3 tsp pumpkin pie spice
1 cup white beans cooked soft and pureed
1 can organic pumpkin
6 oz plain nonfat Greek yogurt
1 cup unsweetened apple sauce (can replace with barley malt if concerned about sugars)
5 dried apricots chopped and soaked in hot water
5 dried dates chopped and soaked in hot water
raw pumpkin seeds and raw sliced almonds

  1. Toast oats and wheat flakes in a dry skillet over medium heat
  2. In a large bowl whisk together all dry ingredients including toasted oats and wheat flakes
  3. Add wet ingredients and blend until well moistened. Mixture should be moist but not too wet and not too crumbly
  4. Line a 9x13 glass Pyrex dish with parchment paper
  5. Spread mixture and using a piece of parchment paper press the mixture into the pan so it is even and smooth
  6. Sprinkle raw pumpkin seeds and raw sliced almonds on top and press in to top of mixture
  7. Bake at 350 degrees for 30 minutes
  8. Cut into bars and cool completely on a wire rack

Snack Balls (These need a new name!)

Snack balls are one of my best creations yet. Four balls carried my training partner and I through our long training walks for the 3-day.  These can also be made into bars but I like the balls because they get crunchy on the outside and stay soft on the inside. I always make a large batch and freeze them.

Please help me rename these delightful snacks!!!! Snack Balls just doesn't do it justice.

2 cups cooked and pureed chick peas (You may need to add a few tablespoons of water when pureeing the chickpeas to get a smooth consistency)
12 oz plain nonfat Greek yogurt
1 cup raw almond butter
4 tsp vanilla extract
4 tsp almond extract
1 cup shredded unsweetened and reduced fat coconut (a steam process if used to reduce the fat. This can be found at Whole Foods)
1 egg
4 cups rolled oats
1 cup flax seed meal
1 1/2 cup millet
1 cup oat bran
1/2 cup barley malt
1/2 cup yellow raisins, 1/2 cup unsweetened dried cherries, and 5 dried dates  chopped (to keep them moist during baking soak in hot water before adding to the recipe)
1/2 cup unsweetened carob chips
1/4 cup sesame seeds
1/4 - 1/2  cup sunflower seeds (add or subtract based on taste)

  1. Combine chickpeas, yogurt, barley malt, and extracts and blend
  2. Add egg and blend
  3. Add coconut, oats, flax seed meal and blend
  4. Add millet and oat bran and blend
  5. Add dried fruits and carob and blend
  6. Batter should hold together while not being too crumbly
  7. Spoon out small amounts and roll into balls
  8. Roll balls into any of the following: unsweetened cocoa, unsweetened coconut, raw sliced almonds, sesame seeds (My favorites are coconut and cocoa)
  9. Place balls on parchment paper on a cookie sheet
  10. Bake at 375 degrees for 40 minutes. Turn off oven and leave in to crisp
  11. This can also be baked into bars by using a glass Pyrex dish and lining it with parchment paper and spreading dough out. On top you can rake raw almond butter or peanut butter to add an interesting consistency. The balls are a super nutritious snack for kids and offer a much larger nutritional punch than the average packaged granola bar.

Sweet Potato Bread with Pecans

Pecans have been shown to help the digestability of sweet potatoes. They are high in fat though so I usually just add them on top of this bread as more of an accent than a major ingredient.

2 cups of baked sweet potatoes, peeled and mashed
2 cups oat flour
1/2 cup whole wheat flour
1/2 cup rolled oats
1/2 cup flaxseed meal
1/2 cup barley malt
2 T baking powder
1 tsp baking soda
2 T skim milk
2 egg white
1 whole egg
1 cup apple sauce (If you are concerned about sugars you can always leave this out and increase the amount of  barley malt which has a lower glycemic index)
1 T cinnamon
1 T nutmeg
5 dried dates ground (these add sweetness to the bread but can be left out if sugars are a concern)

  1. Combine sweet potato with cinnamon and nutmeg adn blend
  2. Add milk, egg and egg whites
  3. Add baking soda and powder
  4. Add remaining dry ingredients and blend
  5. grease mini bread pans
  6. Add 1-3 pecans on the top of each bread before baking
  7. Bake at 375 degrees for 20  minutes or until toothpick comes out clean

Pumpkin Bread with Fresh Cranberries

1 1/2 cups of oat flour
1 cup whole wheat flour
1/2 rolled oats
1/2 cup flaxseed meal
1 cup unsweetened apple sauce
1/2 barley malt
4 T skim milk
3 egg whites
2 T pumpkin pie spice
1 tsp baking soda
2 tsp baking powder
3 egg whites
1 cup fresh cranberries chopped

  1. Combine apple sauce, egg whites, milk and blend
  2. Add flours, oatmeal and flaxseed meal
  3. Add baking soda, baking powder and pumpkin pie spice
  4. Add cranberries and mix well
  5. Pour batter into a greased bread pan and bake at 375 for 20 minutes or until toothpick comes out clean.

Wheatberry Salad

Wheatberries are chewey and are wonderful servied over a bed of greens or stuffed into a whole wheat or sprouted wrap.

3 cups cooked wheatberries
juice of one lime
1 T olive oil
3 chopped scallions
2 T fresh parsley, minced
4 T fresh cilantro, minced
1 tsp light soy sauce

Mix all ingredients together and chill before serving.

Sweet Potato Pumkin Bread

Sweet Potatoes and Pumpkin are high in phytonutrients and are on "the list" of important foods to try to eat while undergoing treatment. This particular bread has a yummy hint of ginger which gives it a flair. I like it toasted with a small amount of reaw almond butter on top.

4 baked sweet potoatoes, peeled and mashed
1 can of organic pumpkin
1 cup sprouted lentils pureed with 1T of water until smooth
1 cup shredded organic carrots
12 oz Plain Non Fat Greek yogurt
1/2 cup barley malt
2 eggs
2 egg whites
2T baking soda
2T baking powder
2 T pumpkin pie spice
1 T ground ginger (powdered or fresh)
2 cup amaranth (millet can also be used if you are seeking a more alkaline grain)
4 cups oat flour
1 cup flaxseed meal

  1.  In a mixer combine sweet potatoes, pumpkin, sprouted lentils, and carrots and blend
  2. Add yogurt, eggs, egg whites and barley malt and blend
  3. Add baing soda, baking powder and spices and blend
  4. Slowly add amaranth, oat flour adn flaxseed meal blending in between each addition
  5. Spray mini bread pans with canola oil and fill with mixture
  6. Bake 25 minutes or until toothpick comes out clean at 375 degrees

Friday, August 20, 2010

Squash and White Bean Bread

The past few weeks has brought an over abundance of zucchini and other interesting squashes from my CSA so I have had to come up with ways to utilize and preserve these amazingly delicious veggies.

2 large squash (for example 1 yellow and one green zucchini)
1 cup dry white beans (you can also use red kindney beans or any other type of mild flavored beans)
1 apple, peeled, cored and chopped
1 pear, peeled, cored and chopped
2 whole eggs
2 egg whites
2 cups rolled whole oats
1 cup oat flour
2 cups whole wheat flower
1 cup oat bran
12 oz Plain Non-fat Greek yogurt
1/2 cup barley malt
2 tsp vanilla extract
2 T baking soda
2T baking soda
1T Ground Ginger (add more if you like it with a kick)

  1. Soak beans overnight to soften. Simmer beans until soft and then process them in a food processor or blender until smooth.
  2. Shred 1/2 of each type of squash and set aside. Leave the skins on.
  3. Process fine the remaining squash
  4. In a mixer, combine 12 oz of plain Greek yogurt, the eggs, egg whites, processed squash, chopped apple and pear
  5. Add ground white beans
  6. Add barley malt and vanilla
  7. Add baking soda, baking powder, oat flour, oats, oat bran and whole wheat flour
  8. Spray pans with cooking spray or grease with Canola oil
  9. Add batter and bake at 375 for 25 minutes or until toothpick comes out clean
  10. This recipe makes 24 mini loaves which are great toasted. They make a super replacement for granola and processed bars.
  11. For a nuttier flavor and additional fiber adn omega 3's add 1/2 unprocessed bran and 1/2 cup golden flaxseed meal