RAW CHOCOLATE FRIDGE CAKE | CHOCOLATE FUDGE BARS (RAW, VEGAN, PALEO)

http://gourmandeinthekitchen.com/2014/no-bake-chocolate-fudge-fridge-cake-recipe/

 

Prep Time: 15 minutes

Serves 8

A fudgy no-bake chocolate truffle cake with raspberries and almonds that sets in the fridge and only takes minutes to make.

Ingredients

· ¾ cup/180g coconut oil

· ½ cup/ coconut butter coconut butter

· ¾ cup /60g cacao powder for raw or natural un-dutched cocoa powder if not, sifted

· ½ cup/120ml maple syrup

· Pinch of fine sea salt or Himalayan salt

· 1/3 cup/17g freeze dried raspberries or other freeze dried berries

· ¼ cup/28g soaked and dehydrated raw almonds for raw or roasted almonds if not, coarsely chopped

· 2 Tablespoons/20g cacao nibs

· Extra cacao powder for raw or natural un-dutched cocoa powder if not for dusting tops

Instructions

1. Line a loaf pan with parchement paper, set aside.

2. Set the coconut oil and coconut butter in a medium bowl placed into a larger one filled a quarter of the way up with hot water. Stir until both are fully liquid and melted.

1. Whisk in the sifted cacao powder until smooth and well incorporated.

2. Whisk in the maple syrup and a pinch of salt until fully combined.

3. Mix in the freeze dried raspberries, chopped almonds and cacao nibs.

4. Pour into parchment-lined loaf pan. Let set up in the fridge for at least 1 hour.

5. Cut into desired sized pieces and dust with additional cacao powder before serving.

Notes

Gluten-Free, Grain-Free, Raw, Vegan, Paleo

Baked Breakfast Quinoa

http://www.cookingquinoa.net/baked-breakfast-quinoa

Yield: 10 servings

Calories per serving: 328

Fat per serving: 9g

Ingredients

2 C White Quinoa
2 Tbsp Flax Seed, ground
1 Tbsp Chia Seeds
1/3 cup Pecans, ground
2/3 C Brown Sugar (see note)
1 Tbsp Cinnamon?1 tsp Salt
¾ C Dried Fruit (Golden Raisins & Dried Cherries)
3 Eggs, large
3 ½ C 2% Milk
1 tsp Vanilla
1 Apple, cored, peeled and chopped
Instructions

Preheat the oven to 350° F and butter a 9x13 baking dish.
Soak the quinoa in water for at least 5 minutes and then thoroughly rinse. Combine the quinoa with 2 ¾ C of water and ½ tsp salt in a pot and bring the water to a boil. Once the water is boiling, cover and reduce the heat. Cook for another 10 minutes and then remove from the heat. The quinoa may not be fully cooked at this point, which is fine because it will be cooked again in the oven. If there is any excess water, strain it out and discard. Let the quinoa sit, fluffed and uncovered, to cool for a while.
Combine the nuts, dried fruit, remaining salt, cinnamon, chia seeds and flax seeds in a large bowl and set aside.
In a second bowl, whisk together the eggs, milk, brown sugar and vanilla. Add the liquid to the fruit and nut bowl and stir well. Stir in the cooled quinoa and pour the entire thing into the prepped baking dish. Lastly, sprinkle the top of the quinoa with the chopped apples.
Cover the dish and bake in the 350° F for 30 minutes. Remove the cover from the dish and continue to cook until the middle has set; approximately another 30 minutes.
Remove the dish to a rack to cool. If you’re in the mood for some immediate goodness, go ahead and scoop yourself a nice helping after the dish has cooled for a bit. Otherwise, chill it and then cut into squares, or wait to scoop some chilled quinoa into a bowl with some milk for breakfast.
Bon Appétit!

Notes

Servings 10, Calories 328, Fat 9g, Carbohydrates 51.3g, Protein 11g, Cholesterol 56mg, Sodium 299mg, Fiber 8.1g, Sugars 21.3g, WW Pts 8

Wendy's Note: For those who prefer an unrefined sugar alternative I recommend Muscavado Sugar

Creamy Baby Red Potato and Kale Soup

By Jennifer McClelland 
Prep time: About 30 minutes
Yield: Serves 4-6

Ingredients

3 cups water
4 cups baby red potatoes, cubed
4 cups kale, julienne sliced
3 cups almond milk
1 cup onions, chopped
2 tablespoons olive oil (optional) 
1 garlic clove, crushed
sea salt, to taste
Black pepper, to taste

Directions

Bring 3 cups water to a boil. Add in the potatoes and boil for 10 minutes. Bring the temperature down a bit and add in the kale, onions, garlic. Cook for another 15 to 20 minutes. Last, add in the olive oil, almond milk, and salt & pepper.

Warming Wheat Berries:

1 cup wheat berries cooked in 2 cups water.

Stir in some allspice and dried cranberries.

Top with toasted pumpkin seeds.

Banana Cinnamon Quinoa

1 cup quinoa cooked in two parts hemp milk.

Top with banana, raisins, cinnamon and pumpkin seeds.

Mango Quinoa

1 cup quinoa cooked in 1 cup water, 1 cup coconut milk.

Stir in ¼ bag frozen mango at the end of cooking.

Toss in diced dried apricots, a sprinkle of dried coconut and a dash of vanilla extract.

Spiced Apple Oats

1 cup rolled oats cooked in 2 cups almond milk.

Mix in a shredded apple and nutmeg.

Top with slivered almonds.

Strawberry Sesame Millet

1 cup millet cooked in 2 cups soy milk.

Add some honey and frozen sliced strawberries at the end of cooking.

Top with toasted sesame seeds and a dash of cinnamon

RAW CHERRY CRISP WITH CHIA AND DATES

Serves 8

Ingredients:

• 2 pounds (about 8 cups) cherries, pitted and quartered
• 1/2 teaspoon pure vanilla extract
• 3 tablespoons orange juice, divided
• 1 cup pitted dates
• 3/4 cup slivered almonds
• 1/3 cup chia seeds
• 1 1/2 teaspoon ground cinnamon

Method:

Toss cherries with vanilla and 2 tablespoons of the orange juice. Spoon into an 8-inch-square dish and smooth the top. In a food processor, combine dates, almonds, chia seeds and cinnamon and process until coarsely ground. Pour in remaining 1 tablespoon orange juice and pulse until combined. Spoon chia mixture evenly over the top of the cherries and serve, or cover and refrigerate up to 3 days.

Nutritional Info:

PER SERVING:220 calories (70 from fat), 7g total fat, 0.5g saturated fat, 0mg cholesterol, 0mg sodium, 38g carbohydrate (8g dietary fiber, 27g sugar), 5g protein

Lentil Chili

Serves 8
1 large yellow onion, chopped
1 large red bell pepper, chopped
8 cups low-sodium vegetable broth, divided
5 cloves garlic, finely chopped
4 teaspoons salt-free chili powder
1 (16-ounce) package brown lentils (about 2¼ cups lentils)
2 (15-ounce) cans no-salt-added diced tomatoes
¼ cup chopped fresh cilantro

Heat a large pot over medium-high heat. When hot, add onion and bell
pepper; cook, stirring frequently, until vegetables brown and begin to
stick to the bottom of the pot, about 6 minutes. Stir in 3 tablespoons
of broth and continue to cook, stirring, until onion is soft and lightly
browned. Stir in garlic and chili powder and cook 1 minute, stirring
constantly. Add lentils, tomatoes and remaining broth. Bring to a boil,
reduce heat to medium-low and simmer, partially covered, 30 minutes
or until lentils are almost tender. Uncover and cook 10 minutes longer.

 

wholefoodsmarket.com/healthyeating

Stir in cilantro and serve.

Raw Apple Crisp

Serves 8
4 crisp apples, such as Honeycrisp, chopped
¼ cup orange juice
¾ cup pecan halves
¾ cup hazelnuts
¾ cup raisins
¾ teaspoon ground ginger
¾ teaspoon ground cinnamon
Put apples in an 8-inch square baking dish or 2-quart casserole dish.
Drizzle with orange juice, toss until the fruit is coated and smooth the
top. In a food processor, combine pecans, hazelnuts, raisins, ginger
and cinnamon and pulse just until chopped. Spoon the nut mixture
over the apple mixture and serve.

Add flavor without adding calories by using spices such as cinnamon,
nutmeg and allspice in desserts.
Need more inspiration?
Visit wholefoodsmarket.com/healthyeating.

Banana Quinoa Breakfast Bakes

Ingredients
Choose one of the below flour options (total ¾ cup):
Gluten Free Versions:
1/3 cup + 1 tbsp buckwheat flour and 1/3 cup gluten free self raising flour
¾ cup gluten free self raising flour

Wheat Options:
¾ cup whole wheat flour
¾ cup plain flour

2 tsp baking powder
A pinch of salt and baking soda
1 cup cooked quinoa, cooled (about ¼ cup dry quinoa)
1 cup mashed banana (about 2 medium bananas)
½ cup egg whites or 2 eggs or
½ cup applesauce for a vegan version
1/3 cup milk of your choice
2 tsp vanilla

Optional: added spices/mix ins or 2 tbsp honey/maple syrup/sugar if you like things sweet.

Instructions
If you haven’t already, cook your quinoa. Preheat your oven to 180°C/355°F and grease and/or line 3 individual ramekins/baking dishes or a small cake tin.
Combine your chosen flour(s), baking powder, salt, baking soda, quinoa and any other additions (if using).
In a separate bowl, combine your banana, egg whites, milk and vanilla.
Mix together your wet and dry ingredients, stirring until just combined.
Pour your mixture into your ramekins and place into the oven.
Bake for 30-45 minutes or until they are cooked all the way through and golden on top.

Servings 3,
Calories 397,
Fat 4.1g,
Carbohydrates 73g,
Protein 16.6g,
Cholesterol 1 mg,
Sodium 86mg,
Fiber 5.9g,
Sugars 8.2g

Mighty Muffins

 

http://engine2diet.com/recipe/mighty-muffins/

INGREDIENTS:

6 brown bananas, lightly mashed (leave some chunks)

1 large apple, grated

¾ cup water

3 cups oat bran

1 teaspoon baking powder

½ teaspoon salt

¼ cup walnuts, chopped or halved

¼ cup raisins

4 tablespoons sweetener

Juice of 1 lemon

INSTRUCTIONS:

Mix wet and dry ingredients in separate bowls. Squeeze the juice of one lemon onto the combined apple and bananas

Combine wet and dry ingredients into one bowl.

Pour into lined muffin tins or use silicone muffin bake ware and bake for 45 minutes or until golden brown on top.

Variations:

Bake the batter in a loaf pan, and enjoy hearty slices instead of muffins.

Add three thinly sliced pears or 1 cup of 70 percent pure cocoa chips to the batter.

Rip’s Tip: Make a double batch of these muffins and freeze half of them for a quick, on-the-go breakfast or a healthy snack.

Black Beans and Brown Rice Extravaganza

 

Serve with healthy chips or warm corn tortillas.

http://engine2diet.com/recipe/black-beans-and-brown-rice-extravaganza/

INGREDIENTS:

2 cans black beans, rinsed and drained

1 cup water or vegetable stock

1 tablespoon Bragg Liquid Aminos

1 teaspoon red chili powder

2 to 3 tomatoes, chopped

1 bunch green onions, chopped

1 can water chestnuts, drained

1 cup corn: fresh, frozen, or canned

2 red, yellow, or green bell peppers, seeded and chopped

1 bunch cilantro, rinsed and chopped

1 avocado, peeled and sliced

3 cups cooked brown rice

Salsa or tamari, to taste

INSTRUCTIONS:

Heat the beans with water, Bragg’s, and chili powder.

Chop vegetables and place in individual bowls.

To serve, place several big spoonfuls of brown rice onto large plates and ladle beans on top.

Add generous handfuls of chopped vegetables on top of the beans.

Add salsa or tamari to taste.

Variations:

Drizzle with E2 sour cream (see page 00).

Use pinto or kidney beans in place of black beans.

Macaroni Not Cheese

http://engine2diet.com/recipe/macaroni-not-cheese/

INGREDIENTS:

1 onion, chopped

1 cup cashews

1/3 cup lemon juice

1 1/3 cups water

1/2 teaspoon sea salt

4 ounce jar roasted red peppers, drained

3 tablespoons nutritional yeast

1 teaspoon garlic powder

1 teaspoon onion powder

16 ounces whole grain elbow pasta, cooked

INSTRUCTIONS:

Sauté onion on medium heat in non-stick skillet with a little water or low sodium vegetable broth for 5 minutes, until translucent.

In a food processor, combine the onions, cashews, lemon juice, water, and salt.

Gradually blend in roasted red peppers, nutritional yeast, garlic powder, and onion powder.

Thoroughly toss the sauce with the pasta.

Bake in the oven for 20 minutes until golden brown on top.

PLANT-STRONG BURGERS

“If it comes out a disaster, it is not a plant-strong burger, it is great ‘meat’ crumble for a plant-strong burrito! You just can’t go wrong”.

taken from http://engine2diet.com/recipe/plant-strong-burgers/

Step-by-Step Guide:

1 Pick your bean/lentil/peas (you will need 2 cups COOKED)

Black Beans

White beans

Kidney beans

Chickpeas

Lentils (any color)

Split Peas

(we’re sure any kind of bean you can dream up would work just fine)

2. Pick your starch (1 cup)

Dry Whole Wheat Bread Crumbs or whole grain gluten free bread crumbs

Uncooked Quick Oatmeal

Cooked Quinoa Cooked Millet Cooked Amaranth Cooked Buckwheat

Cooked brown rice. (you can also use a wild rice if you like)

3. Pick a vegetable (or a few vegetables) : dice them! If you pick more than one vegetable, you will want to decrease the amount you use, probably by at least half. So if you use carrots and celery – use 1 rib of celery and 1 carrot stick.

Celery (about 2 ribs)

Carrot (about 2 sticks)

Onion (about 1 small onion)

Mushrooms (about 1 cup)

Jalapeno (1 or 2 depending on how spicy you like things)

4. SPICE! Go to town with spices. Our general rule is just to evenly coat whatever we are making with the spice, or if using fresh herbs/spices start with 1/4 of a teaspoon and go from there. Because we’re not using any ingredients that can kill you like raw eggs or meat, go ahead and taste as you go!

Garlic

Basil

Oregano

Cayenne

Thyme

Cumin

Rosemary

Nutritional Yeast (which will give it a more cheese like flavor)

Black pepper

Curry powder (works well with chickpea burgers)

Turmeric (use a very small amount – a few dashes will do) works great with chickpea burgers.

We know that we did not list every spice (our apologies to the fans of certain spices left out) but really any spice you like will do just fine – get creative! Italian burgers? Mexican burgers? Jamaican-jerk burgers? Whatever you can dream up!

5. Liquid: 1/4 cup to 1/2 cup start with a 1/4 and add as needed.

Low Sodium Vegetable broth

Liquid from cooked beans.

Non dairy unsweetened milk

For a different taste you can try 1/4 cup of pumpkin puree, mashed sweet potato or butternut squash puree. If you opt to add a puree you may need to use less liquid overall.

6. Flax

Ground flax seed – combine 2 tbs of ground flax seed with 3tbs of warm water. Set aside and let it gel a little.

Now to make your burgers.

Pre-heat oven to 350

Have a cookie sheet lined with parchment paper ready to go.

1. Put cooked beans in a big mixing bowl. Mash them up – however you get the job done is the right way, personally we just use our hands.

2. Add your starch. You will want to mix the starch and the bean really well – we also use our hands for this.

3. Add your vegetables (you can cook them first if you like, dice them first and then put them in a pan with a little water or low sodium vegetable broth and cook them till the are done, no need to add any oil)

4. Add spices

5. Add liquid

6. Add flax. (be sure to follow instructions).

7. Mix every thing – you can use a spoon, but we just use our hands, because it’s just easier that way.

8. Form patties (see you were going to have to use your hands anyway).

9. Put patties on parchment paper lined cookie sheet.

10. Stick in oven for 15-20  minutes or until they are looking slightly crispy on the top. We generally like flipping them half way through.

11. Do a happy dance around your house while you are waiting for plant-strong burgers to cook. This step is absolutely necessary.

12. Take out, bask in your greatness for a minute.

13. Serve on a nice whole grain bun with all of your favorite burger accessories, grilled onions, grilled mushrooms, tomato,hummus, ketchup, mustard, really just go wild. You can also serve it on a nice bed of leafy greens. Also, serve with baked sweet potato fries, it will make for an even happier experience.

This should make 4-5 decent sized burgers or 8-10 smaller burgers. You can freeze them as well.

*Tips: Too crumbly? Add more liquid. Too watery? Add more starch.

Blueberry Dumpster Cobbler

The Engine 2 Diet

SERVES 6

My mother loves this recipe because it’s so easy to make. The Engine 2 crew calls it Dumpster Fire Cobbler because dumpster fires are one of the easiest fires we fight: contained, outdoors, and quickly extinguished with a pre-connected booster line on a hose reel. Easy deployment and easy clean-up, just like this cobbler!

Preheat over to 350 degrees.

Ingredients:

2/3 cup whole wheat pastry flour

1½ teaspoons baking powder

1 tablespoon vanilla

2/3 cup milk substitute

3 tablespoons agave nectar or maple syrup

2 cups blueberries

Instructions:

Combine flour and baking powder in a small bowl.

Combine vanilla, milk substitute, and agave nectar or maple syrup in a measuring cup.

Add contents of measuring cup to dry ingredients and mix until smooth. The batter will be runny.

Pour the batter into a non-stick 8-inch square pan. Sprinkle the blueberries over the batter. Bake for 45 minutes or until browned.

Savory Lentil Soup

 

This is a quick soup because the lentils can be served al dente. If you prefer them soupy-thick, cook them a little longer, stirring frequently. At Engine 2, we like the small green French lentils, but don’t forget to give the yellow, brown, and orange lentils a shot as well.

Serve with warm whole-grain bread or brown rice and greens.

INGREDIENTS:

1 onion, chopped

3 cloves garlic, minced

2 bay leaves

16 ounces lentils, rinsed and drained

32 ounces vegetable stock

2 cups water

1 teaspoon dried thyme

½ teaspoon ground white pepper

4 carrots, sliced

4 stalks of celery with green tops, chopped

4 cups spinach, chopped into 2-inch pieces

1 tablespoon white vinegar

INSTRUCTIONS:

Sauté the onion, garlic, and bay leaves on high heat in a large sprayed soup pot for 5 minutes, until onion browns.

Add the lentils, stirring for 3 minutes, until warm.

Add remaining ingredients and cook covered on low heat for 20 minutes, adding water as necessary to achieve desired consistency.

Add chopped spinach and vinegar and remove from heat. Let sit covered for a few minutes before serving.

Shepherds Pie

http://engine2diet.com/recipe/shepherds-pie/

 

Preheat oven to 400 degrees.

Ingredients:

3 Yukon Gold potatoes, cut into quarters

½ cup unsweetened soymilk

Cracked pepper to taste

16 ounces fresh or frozen green beans

2 onions, diced

8 ounces mushrooms, sliced

2 cloves garlic, minced

2 tablespoons fresh rosemary, chopped

2 cups cooked lentils (any color)

½ teaspoon ground black pepper

1 tablespoon Bragg Liquid Aminos

6 ounce can tomato paste

1 tablespoon vegetarian Worcestershire sauce

Instructions:

Steam potatoes for 15 minutes, until soft.

Drain and mash in a bowl with soymilk, rosemary and pepper.  Set aside.

Steam green beans for 7 minutes, or until bright green and still firm.

Sauté onions on medium heat in a large skillet for 5 minutes, until translucent

Add mushrooms, garlic, and rosemary to the onions. Cook for 5 minutes, until the mushrooms begin to release their juices.

Add lentils,  black pepper, and Bragg’s.

Stir in tomato paste and Worcestershire sauce, adding a small amount of water as necessary to combine ingredients.

Place the vegetable meat crumble mixture in a 10-inch cast-iron skillet or casserole dish.

Spread green beans atop mixture.

Spread the mashed potatoes over the top.

Cover with aluminum foil and bake for 30 minutes.

Remove foil and bake another 5 minutes, or until potatoes begin to brown lightly.

Variations:

Use frozen peas in place of green beans.

Use frozen peas in place of green beans.

Spelt Blueberry Pancakes

 

This recipe was created by one of the Engine 2 participants, Anthony Salerno, who makes these for his daughter, Ella. He then freezes the leftovers for future quick breakfasts or late-night snacks. This recipe is for a double batch.

INGREDIENTS:

· 2 cups spelt flour

· 2 cups oat flour

· 2 tablespoons baking powder

· 4 tablespoons ground flaxseed meal

· ½ teaspoon salt

· 3 ½ cups low fat soy milk

· 4 tablespoons applesauce

· 2 tablespoons agave nectar

· 1 tablespoon vanilla extract

· 2 cups blueberries

INSTRUCTIONS:

Whisk the flours, baking powder, flax meal, and salt together in a large bowl.
Combine the wet ingredients in another bowl.

Form a well in the center of the dry ingredients and add the wet ingredients. Stir the batter just until the dry ingredients are thoroughly moistened: it will seem very thin, but it will thicken.

Let the batter rest for 15 minutes (spelt flour takes a little longer to absorb liquids). If you can’t wait, your pancakes won’t be as crisp.

After the batter has rested, fold in blueberries.

Heat a dry skillet until a drop of water dances on its surface. Spraying the skillet once should allow for three batches of pancakes.

Ladle a large scoop of batter into the pan. Several pancakes can be cooked at once if you’re using a large skillet.

Cook until the batter begins to bubble and the bottom of the pancake is golden.

Flip and cook on the other side until both sides are golden.

Healthy Eating Handbook from Whole Foods

http://wholefoodsmarket.com/sites/default/files/media/Global/Healthy%20Eating/WFM-Healthy-Eating-HandBook.pdf

Blueberry Superfood Muffins

Recipe from Panera Bread

https://www.panerabread.com/en-us/recipes/blueberry-superfood-muffins.html#utm_source=j0114&utm_medium=em&utm_campaign=c114

prep time: 15 mins

cook time: 20 mins

Ingredients

Serves 12

· ½ cup old-fashioned rolled oats

· 1 cup + 1 tablespoon all-purpose flour

· ¼ cup yellow cornmeal

· ¼ cup flaxseed meal

· 1 tablespoon baking powder

· ⅛ teaspoon salt

· 1 cup walnuts

· ½ teaspoon ground cinnamon

· 3 tablespoons canola or vegetable oil

· 1 egg

· 1 cup low-fat buttermilk

· 2 tablespoons unsweetened applesauce

· 1 cup fresh or frozen blueberries

· ¼ cup sugar

Heat the oven to 400°F. Coat a 12-cup muffin pan with cooking spray.

Buzz the oats in a food processor until ground to the texture of coarse flour. Transfer them to a medium bowl and stir in the 1 cup of flour; the cornmeal, flaxseed meal, baking powder, and salt; and 2 tablespoons of the sugar. Set the flour mixture aside.

Combine the walnuts, the cinnamon, 1 tablespoon of the oil, and the remaining 2 tablespoons of sugar and 1 tablespoon of flour in the food processor; grind with short pulses until coarsely chopped. Set the nut mixture aside.

In a small bowl, stir together the egg, buttermilk, applesauce, and remaining 2 tablespoons of oil. Add this to the flour mixture and stir briefly. Fold in the blueberries just until the batter is moistened (a few lumps will remain).

Spoon the batter into the prepared muffin cups until each is two-thirds full. Sprinkle the nut mixture over top. Bake until the tops are lightly browned and a toothpick inserted in the center of a muffin comes out clean, 15 to 20 minutes.

Cool the muffins in the pan on a rack for 10 minutes. Remove them from the pan to cool completely on the rack.

Tip: To make these muffins even more super, add 2 tablespoons of heart-healthy chia seeds along with the walnuts. Look for chia seeds near the other nuts, seeds, and grains in the natural-foods section of your supermarket.

Calories	Protein	Carbohydrates	Fat	Cholesterol	Sodium	Dietary Fiber
200 cal	5 g	23 g	11 g	19 mg	177 mg	2 g

Kale Apple and Orange Salad

 

4 – 5 cups Kale de-stemmed and sliced

1 apple cored and chopped

¼ cup sunflower seeds

¼ cup pumpkin seeds

¼ cup sliced almond

Dressing

2 tblsp greek coconut yogurt

1 tblsp organic coconut milk

1 tblsp apple cider vinegar

1 ½ tblsp honey

2 tsp orange zest

1 tblsp organic extra virgin olive oil

Combine dressing ingredients and blend. Set aside.

Place kale in bowl and add dressing. Massage the dressing into the kale. Add all other ingredients and toss to mix. Serve and enjoy!

Flusing Juice

 

1 large cucumber

3 apples

1 – 2 inch ginger root

1 burdock root

Juice all ingredients, strain and enjoy!

Bean and Quinoa Soup

Adapted from Dr. Fuhrman’s recipe

Adapted from Dr. Fuhrman’s recipe

Serves: 4

· 1 medium onion, chopped

· 1 organic green bell pepper, chopped

· 4 cloves garlic, minced

· 1 cup chopped fresh organic tomato

· 2 teaspoon ground cumin

· 1 tablespoon turmeric

· 2 tablespoons chili powder

· 1/4 teaspoon crushed red pepper flakes

· 1/2 cup quinoa, rinsed

· 3 large organic carrot, chopped

· 5 cups organic vegetable broth

· 1 vegetable bouillon added to 1 cup water

· 1 1/2 cups cooked black beans or 1 (15 ounce) can Eden organic black beans

· 1 can organic butter beans

· 4 cups organic baby spinach

· 1/4 cup chopped cilantro

In a soup pot, heat 2-3 tablespoons water, add onion and green pepper and water sauté until tender, about 5 minutes, adding more water if needed to prevent sticking. Add garlic and sauté another 30 seconds, until fragrant.
Add the tomato, cumin, chili powder, turmeric and red pepper flakes and cook for 2-3 minutes, until tomatoes soften. Add carrots bouillon and vegetable broth, bring to a boil, stir in the quinoa, reduce heat, cover and cook for 10 minutes. Add black beans and butter beans. Continue cooking until heated through and quinoa is tender, about 10 minutes. Add spinach and stir until wilted.
Remove from heat and stir in cilantro

Free Health Tools & Calculators

http://www.incrediblesmoothies.com/tools/

 

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My Blueberry pie Smoothie

 

1/2 cup coconut yogurt

3 heaping spoons of banana powder or 1 large banana

1 passion fruit

handful of blueberries

1/2 to 3/4 cup vanilla almond milk

3 heaping spoons flax seed

2 tblsp walnut butter or handful of walnuts

 

Blend all ingredients and enjoy!

Pomegranate Strawberry Smoothie

Serves 2
Ingredients:

• 1 cup organic baby spinach
• 2 cups pomegranate juice
• 1 banana, frozen 
• 1 cup organic strawberries, frozen 
• 2 tablespoons flaxseeds, ground 
• 1/2 avocado, optional

Directions:
1. Blend all ingredients together. Enjoy   

Natural Foods Chef, Certified Holistic Health Coach, Raw Food Educator
renew. restore. revitalize
ISSN: 1949-9981

Raw Blueberry Vanilla Cheesecake

Raw Peppermint Brownie’s

http://www.alissacohen.com

January 2, 2014

Brownies – Makes 20
2 cups pecans
2 cups walnuts
2 cups hazelnuts
4 cups cacao powder
4 cups pitted dates
1½ cups agave nectar

1. Put 1 cup pecans, walnuts, and hazelnuts in a food processor. Blend until finely ground. Remove the ground nuts and transfer to a bowl, then repeat with remaining nuts. Put the cacao powder into the food processor and pulse a few times to get rid of any lumps. Add the cacao to the ground nuts and stir to combine.
2. Put the agave and dates in a food processor (no need to wash it). Blend until a coarse paste forms. Remove to another bowl.
3. Put 1/3 of the nut mixture and 1/3 of the date mixture in a food processor (again, no need to wash it). Pulse for about 30 seconds until the mixture is crumbly and moist. Transfer a bowl. Repeat two more times. When are three batches are in the bowl, mix well.
4. Evenly spread the brownie batter into an 11-inch x 7-inch pan. You can cut the brownies immediately into large or small pieces, or cover and store at room temperature for 5 to 7 days

For the frosting:

1 cup coconut butter
1/2 cup coconut oil
2-3 drops of essential oil of peppermint or use a peppermint extract

I used a small blender to blend it all and melt it together. When this is nice and creamy, spread it over the top of the brownies. You can put it in the fridge to harden but then I left it out at room temperature and it was creamier.

Enjoy!

BBQ Beans & Greens

 

By Katie Mae   |   Posted on December 19, 2013

If you miss the tangy, sweet flavor of BBQ sauce, but not all the salt and sugar, you will love this recipe. It’s easy to make and uses pineapple as its secret ingredient.

BBQ Beans & Greens
Serves 4 to 6

Ingredients:

• water to sauté
• 1 yellow onion, chopped
• 1 entire bunch of greens (kale, chard, collards), chopped into bite-size pieces
• 1 can cooked pinto beans (or 1-½ cups), drained and rinsed
• 1 can cooked white beans (cannelini or white Northern) (or 1-½ cups), drained/rinsed

Sauce:

• ¾ cups water
• 5 dates, pitted and chopped
• 1 can (6-ounce) of tomato paste
• 1 can (8-ounce) of chunked pineapple, including juice (in juice, not corn syrup), or ½ cup each of juice and diced pineapple
• 2 tablespoons apple cider vinegar
• 2 tablespoons Dijon mustard
• 1 teaspoon granulated onion
• 1 teaspoon granulated garlic
• 1 teaspoon ground paprika (plain or smoky flavor)

Instructions:

Place the pitted and chopped dates into a blender with the ¾ cups water to soften.

In a large soup pot or skillet, sauté the onion in a tablespoon or two of water, just enough so that it does not stick, for 2 minutes until soft. Turn heat to medium-low, and add the chopped greens and beans, and cook for a 3 minutes, stirring occasionally.

In the blender, add to the water and dates: the tomato paste, pineapple and juice, apple cider vinegar, mustard, granulated onion and garlic, and paprika. Blend until smooth, about 30 seconds.

Add the sauce to the pot of onions, beans and greens, and stir until evenly mixed. Cook on low for 5 to 10 minutes to incorporate the flavors, then serve.

Chef’s notes:

Spice it up: If you like a hot and spicy sauce, add ½ to 1 teaspoon cayenne pepper, or other hot-n-spicy blend of your choice.

Baked Beans: You may also transfer the finished recipe into a baking dish for “baked beans.” Bake covered for 30 minutes at 375ºF.

Quick and Easy Thai Vegetable Stew

From Forks Over Knives – The Cookbook
Serves 4

Ingredients:

•    1 medium yellow onion, peeled and diced small
•    2 cloves garlic, peeled and minced
•    2 teaspoons grated ginger
•    2 teaspoons Thai red chili paste, or to taste
•    Zest and juice of 1 lime
•    1 serrano chile, minced (for less heat, remove the seeds)
•    2 tablespoons low-sodium soy sauce, or to taste
•    One 14-ounce can lite coconut milk*
•    1 cup Vegetable Stock (recipe follows), or low-sodium vegetable broth
•    3 cups mixed vegetables of your choice, such as edamame, water chestnuts, carrots, broccoli florets, or sugar snap peas
•    ½ cup chopped cilantro
•    2 tablespoons minced mint

*For a low-fat version, substitute the coconut milk with the following ingredients mixed together: 1½ cups unflavored soy or rice milk, 1 teaspoon arrow root powder and ½ teaspoon coconut extract.

Instructions:

Place the onion in a large saucepan and sauté over medium-high heat for 7 to 8 minutes, or until the onions are tender and starting to brown. Add water 1 to 2 tablespoons at a time to keep the onions from sticking to the pan. Add the garlic, ginger, chili paste, lime zest and juice, and serrano chile and cook for 30 seconds. Add the soy sauce, coconut milk (or soy/rice milk mixture), vegetable stock, and the mixed vegetables, reduce the heat to medium, and cook for 10 minutes, or until the vegetables are tender. Stir in the cilantro and mint and serve.

Vegetable Stock
Makes about 6 cups

Ingredients:

• 1 large onion, peeled and chopped
• 2 large carrots, peeled and chopped
• 2 celery stalks, chopped
• 8 cloves garlic, peeled and smashed
• 8 sprigs parsley
• ½ cup green lentils, rinsed

Instructions:

Scrub the vegetables and chop them roughly into 1-inch chunks.

In a large pot, add the onion, carrots, celery, garlic, parsley, and lentils and cook them over high heat for 5 to 10 minutes, stirring frequently.

Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan.

Add 2 quarts of water and bring to a boil. Lower the heat and simmer, uncovered, for 30 minutes.

Strain the stock carefully and discard the solids.

Note: Vegetable stock keeps for up to a week in the refrigerator and several months in the freezer. Freeze stock in ice cube trays, and then keep frozen stock cubes on hand to add to dishes that call for small quantities of stock or water. Low-sodium vegetable stock can also be purchased from your local supermarket.

Roasted Cauliflower and Cherry Tomatoes

Serves 4

1 head cauliflower
5 teaspoons extra-virgin olive oil
1 teaspoon chopped garlic
Salt, to taste
White pepper, to taste
1/2 pint cherry tomatoes
1 teaspoon Dijon mustard
1 teaspoon red wine vinegar
1 tablespoon chopped parsley

1. Clean the cauliflower and cut into small florets.

2. Toss the cauliflower with 2 teaspoons olive oil, garlic, salt and pepper, and roast at 375° F for 15 to 20 minutes.

3. Toss the tomatoes in 1 teaspoon olive oil and add to the cauliflower. Roast an additional 8 minutes.

4. Whisk together the Dijon mustard and the vinegar, then slowly incorporate the remaining 2 teaspoons olive oil to make the vinaigrette.

5. In a bowl, gently toss together the cauliflower-tomatoes mixture, the parsley and the vinaigrette. Serve.

Nutrients per serving: 88 calories, 3g protein, 8g carbohydrates, 3g fiber, 9g fat (1g saturated fat), 0mg cholesterol, 361mg sodium

Gigante Bean Salad

Serves 4

1/2 cup dried gigante beans (or cannellini beans)
1 bay leaf
1/2 teaspoon salt
1/4 cup extra-virgin olive oil
1/3 cup thinly sliced onion
1/4 cup thinly sliced green bell pepper
1/4 cup thinly sliced red bell pepper
Black pepper, to taste
1 teaspoon minced garlic
2 tablespoons white wine vinegar
2 tablespoons chopped parsley

1. Place the beans in a bowl and cover with water. Let them stand overnight. Drain.

2. Place the beans in a medium pot and cover with 6 inches of water. Add the bay leaf and bring to a boil, skimming any foam that rises to the surface. Reduce the heat to low and simmer 1 1/2 hours or until the beans are tender. Season with the salt and cook an additional 5 minutes. Drain the beans and discard the bay leaf.

3. Meanwhile, heat the olive oil in a large skillet over medium heat. Add the onion and the bell peppers, lightly season with salt and black pepper, and stir frequently until the bell pepper mixture is tender, about 5 to 6 minutes. Add the garlic and vinegar and cook for 1 minute.

4. Add the beans and parsley to the bell pepper mixture. Adjust seasoning if necessary. Serve chilled.

Nutrients per serving: 211 calories, 5g protein, 16g carbohydrates, 5g fiber, 14g fat (2g saturated fat), 0mg cholesterol, 595mg sodium

Garlicky Hummus With Raw Vegetable Batons

Serves 4

1 bulb garlic, roasted
Extra-virgin olive oil
8 ounces chickpeas, cooked
2 tablespoons tahini paste
2 tablespoons chopped cilantro
2 tablespoons chopped parsley
1 teaspoon ground cumin
1 teaspoon paprika
1/4 teaspoon cayenne pepper
2 tablespoons fresh lemon juice
Salt, to taste
Raw vegetables for dipping (carrots, red bell pepper, haricots verts, hothouse cucumber, fennel, pencil asparagus)

1. Cut 1/2 inch off the top of the garlic bulb. Place on a 9-inch square of foil. Drizzle with olive oil. Close the foil around the garlic and roast at 350° F about 40 to 50 minutes, until soft. Squeeze the garlic out of 3 cloves. Save the remainder of the bulb for other uses.

2. Combine the cooked chickpeas, roasted garlic and remaining hummus ingredients in a food processor and blend until smooth. Adjust the consistency of the hummus with a little water. Season to taste with salt.

3. Cut the dipping vegetables into batons (1/4-inch french fry shape). Lightly blanch the haricots verts and pencil asparagus and shock in ice water. Serve chilled.

Nutrients per serving (hummus only): 145 calories, 6g protein, 19g carbohydrates, 6g fiber, 6g fat (1g saturated fat), 0mg cholesterol, 511mg sodium

Snow Pea Salad

Serves 4

5 ounces snow peas, strings and tips removed, cut diagonally
2 ounces bean sprouts
1/4 medium red bell pepper, julienned
1 tablespoon soy sauce
2 teaspoons sesame oil
1 tablespoon sesame seeds, toasted
Salt, to taste
1. Blanch snow peas in boiling water for 8 to 10 seconds, then shock quickly in ice water. Pat dry.

2. In a medium bowl, combine the snow peas, bean sprouts and red pepper. Toss with the soy sauce, sesame oil and sesame seeds. Season to taste with salt. Serve chilled.

Nutrients per serving: 57 calories, 2g protein, 5g carbohydrates, 2g fiber, 3g fat (1g saturated fat), 0mg cholesterol, 304mg sodium

Spiced and Herbed Quinoa With Green Onions

Bill Clinton Has Gone Vegan! You Can, Too, With These Tasty Recipes
Vegans abstain from consuming animal-based foods, hence no meat, fish or dairy

Spiced and Herbed Quinoa with Green Onions

Serves 4

1 cup quinoa
2 cups vegetable stock or water
1/2 cup hothouse cucumber, diced
1/2 cup tomato, diced
2 tablespoons red onion, diced
2 green onions, thinly sliced
2 tablespoons chopped cilantro
1 teaspoon chopped jalapeño
3 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
1. In a small pot, combine the quinoa and stock (or water) and bring to a boil. Reduce the heat to a simmer and cover. Cook for 10 to 15 minutes or until the liquid has been absorbed. Let cool completely.

2. In a large bowl, combine the quinoa with the remaining ingredients. Toss to mix thoroughly. Serve chilled.

Nutrients per serving: 268 calories, 6g protein, 34g carbohydrates, 3g fiber, 13g fat (2g saturated fat), 0mg cholesterol, 483mg sodium

No Flour or Sugar Cookie

Raw German Chocolate Brownies

GRAPE CHRISTMAS TREE

 

2 bags Seedless Grapes
1 bag milk chocolate chips, melted in double boiler
1 bag white chocolate chips, melted in double boiler
8 eight inch wooden skewers
8 four inch wooden skewers
12 inch square Styrofoam block
Aluminum foil

Arrange Pretty lady Green Seedless grapes on skewers lengthwise, leaving a 1 inch space at the end.
Wrap Styrofoam block with foil to look like a present, this will be the base of your “tree.”
Arrange 4 inch skewers in a circular formation in center of the block. Push the one inch space at the end of the skewer through the foil and into the Styrofoam.
Insert skewers at an angle so they lean into the middle of the formation, creating the inner branches of the “tree.” Follow with 8 inch skewers in a larger circle outside the smaller one.
Turn the “tree” on its side and drizzle both chocolates, rotating the “tree” as you go. (This step is much simpler if two people are involved.)
Place the tree in the refrigerator for 2 hours, allowing chocolate to firm up.

PRACTICALLY PERFECT GRAPE PICNIC SALAD

http://dulcich.com/salads-soups-and-sides/

1 cup California seedless grapes
1 can (15 oz.) small white beans, drained 1/2 cup diced celery
1/4 cup minced green onion
2 tablespoons chopped parsley Lemon-Mustard Dressing
Lettuce leaves

***Lemon-Mustard Dressing: Combine 2 tablespoons vegetable oil, 2 tablespoons lemon juice, 1 teaspoon Dijon-style mustard, 1/4 teaspoon salt and 1/4 teaspoon pepper; mix well. Makes 1/4 cup.

Directions:
Combine all ingredients except lettuce; mix well. Serve on lettuce leaves. Makes 4 servings.

Nutritional Analysis Per Serving: 248 Cal., 10.2 g pro., 7.6 g fat (22% Cal. from fat), 36.6 g carb., 0 mg chol., 9.3 g fiber and 170 mg sodium

Chia

Chia Seeds and Nutrition
There are not too many uses for the leaves of the chia plant, it is the chia seed that packs the nutritional punch. The seeds contain up to 25% omega-3 fatty acids including ALA (alpha-linolenic acid.) They also contain protein and fiber and are considered a near-perfect food source and are also known as a "superfood." Just one ounce of seed contains approximately 4 grams of protein, 9 grams of fat and 11 grams of fiber. It also contains other minerals typically found in similar seeds such as flax. But because of the high anti-oxidants the chia seeds do not spoil as quickly flax seeds can. When the seeds are soaked, they can absorb up to twelve times their weight in liquid and become gelatinous. Once consumed, they can form a gel in your stomach which can slow down carbohydrates and sugars and the gelled seeds also help keep your electrolytes in balance. The seeds are also thought to help build muscle and are ideal for athletes.

Uses for Chia Seeds
Chia seeds can be used a number of ways. They can be ground up and added to breads, cereals and baked goods to add nutritional value. In Mexico, chia seeds are used to make Chia Fresca or which is water or juice with chia seeds in it and possibly the easiest way to enjoy chia. You can sprinkle a teaspoon of chia seeds into your favorite agua fresca, juice or lemon water and let them soak for about ten minutes. They will become gelatinous and they add a nice texture to your drink. The seeds can also be sprouted and used in salads, sandwiches or as a garnish.

Kale and Avocado Salad

1 head of fresh green chopped kale
1 small peeled chppped cucumber
1 small handful of fresh chopped parsley and basil
1/2 cup chopped green beans
1 tablespoon dulse flakes
1 cubed avocado
1 raw untoasted nori sheet cut into thin strips
2 tsp raw spirulina
Mix all ingredeints together in mixing excpet avcaodo. Place salad on plate and top with avocado and dressing.

Citrus Herb Dressing

1 cup cherry tomaotes
2 tabelspoon hemp seeds
1 tablespoon fresh chopped oregano
1 tablespoon fresh chopped basil
juice of 1 lemon
1/4 cup unrefined olive oil
2 tsp orange juice
himalayan pink salt to taste
Place all ingredients except oilve oil in a Vita Mix and blend until smooth. Then slowy blend in the oiive oil.