Tag Archives: food

Whole-wheat Spaghetti with Tomato Sauce

INGREDIENTS:

1 24-oz bottle of Rega Italian strained tomatoes (Passata Di Pomodoro)
1 26-oz carton of Pomi strained tomatoes
2 carrots, diced
1 large onion, diced
4 stalks of celery, diced
5 cloves of garlic, minced
1/2 cup fresh basil, chopped
1/2 cup fresh Italian parsley, chopped
1 tsp dried sweet basil
Himalayan pink salt, to taste
Pepper, to taste
Extra-virgin olive oil

METHOD:

Add about 2 tbsp olive oil to a heavy skillet and heat over medium. Add the carrots, celery, onion and garlic. Stir and cook for about 10 minutes. Add the fresh basil and parsley, reserving a few leaves of each for garnish. Continue to cook for a few minutes, then add the strained tomatoes (both the Rega and the Pomi). The Pomi strained tomatoes are thicker than the Rega, and no tomato paste needed to be added to this sauce. Simmer on low with the lid tilted on top, stirring frequently. Taste after about 25 or 30 minutes, then taste before adding salt and pepper. Meanwhile, cook your spaghetti. When it is al dente, drain and return to pot. Add enough sauce to the pasta to coat all of it lightly. Serve each plate with additional sauce on the side, and garnish with fresh basil and parsley.

WholeWheatSpaghetti

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Curried Millet Salad with Baked Sockeye Salmon

Protein-rich millet is not as popular in the U.S. as quinoa, but it ought to be. The millet plant is drought-tolerant, and nutritionally it competes with quinoa. It is gluten-free and non-allergenic, with lots of fiber and other beneficial qualities. To learn more about millet, see: “12 Health Benefits of Millet” at http://www.care2.com/greenliving/12-health-benefits-of-millet.html.

I cooked the millet per package directions, then set it aside to cool. Meanwhile, I sautéed some garlic and onion in some EVOO. I added the millet and stirred it well as I sprinkled a generous amount of both turmeric and curry powder to the mixture. I served it with some fresh parsley and basil alongside my baked sockeye salmon. Not one of my vegan dishes, but high in protein and very nutritious. I had leftover millet the next day. It is the perfect main dish for a vegan meal, served with some fresh veggies or fruit on the side (which is what I did with the leftovers).

MilletAndSalmon

Protein-packed Vegan patty with Salad and Dijon Dressing

VeggiePattyTurmeric

I adapted this recipe from Dana McIntyre’s “Veggie-packed Veggie Burger” (found in the Vegan category on her web site at http://thecrushingcancerkitchen.com).  She has a beautiful web site with awesomely healthy recipes; it’s well worth a visit.  I modified this recipe because I did not have all the ingredients she’d listed, and there were some others I wanted to add to mine.  One of the ingredients in this patty is turmeric (she used raw, but you can use dried).  For an overview of the health benefits attributed to turmeric, check out: http://www.webmd.com/vitamins-supplements/ingredientmono-662-turmeric.aspx?activeingredientid=662&activeingredientname=turmeric.  I didn’t have nuts, but I did have sunflower, chia, and hemp seeds.  Her recipe calls for 2 cups of nuts and/or seeds; I used 2.5 cups (1 cup each chia and hemp, and .5 cup ground sunflower seeds).  I did not have fresh beets, dulse (a red seaweed that grows on the northern coasts of the Atlantic and Pacific oceans) or flax, either.  I have had dulse many times before; I think it’s more commonly used in Canada.  Whole Foods provides a little overview of it, and some other sea vegetables on their web site: http://www.wholefoodsmarket.com/recipes/food-guides/sea-veggies?__federated=1.

So, some modifications to Dana McIntyre’s original recipe are what you see here.  I think the omission of dulse and beets definitely made a difference in the color, taste and texture of my rendition.  Nonetheless, it really was delicious.  Next time, I will make it using all the ingredients in her original recipe, and then make a more informed comparison.

INGREDIENTS:

1 c rolled oats

3/4 c rolled oats, ground roughly into flour-like consistency (I used my Vitamix)

1 c Chia seeds

1 c Hemp seeds

1/2 c sunflower seeds (ground in Vitamix)

1 tbsp cumin

1/2 yellow onion, diced

2 grated carrots

1 bunch of green onions, finely sliced

Large handful of cilantro, finely chopped

4 garlic cloves, minced

1 c peas, roughly pureed (I pureed half of them in Vitamix, and left the other half whole)

1 lemon, juice and zest

3 tbsp fresh dried turmeric

1 1/2 tsp sea salt

3/4 – 2 c water (depending on the consistency of the mixture at the end; add the water gradually, mix, and add more if necessary)

METHOD:

Preheat the oven to 325F.  Mix all the ingredients together in a large mixing bowl.  When the consistency allows them to be formed into patties, use a plastic 1/2 cup-size dry measuring cup to pack in the mixture.  Turn it over and drop onto a parchment-lined baking sheet, lightly coated with either olive oil or coconut oil.  When all the mixture has been formed and dropped onto the sheet, moisten the bottom of the cup with a little water, and press down on each one to flatten them evenly all over.  The patties should all be the same size and thickness for best results.

Bake for 20-30 minutes, turning half way through the baking process.

(For the dressing, I just mixed equal parts fresh-squeezed lemon juice and olive oil.  Then I added Dijon mustard to taste.  If it’s too acidic after adding the mustard, add a little more olive oil.) 

Quinoa Tabbouleh with Baby Spinach, Avocado, and Blueberries

QuinoaSaladWithBlueberries

Here, I made my Quinoa Tabbouleh recipe, posted on May 13, 2014. The only change I made to that recipe was the addition of 8 oz. of drained and rinsed sliced black olives, and only one bunch of finely diced green onions.

I served it with baby spinach, sliced avocado (what else is new?), and a handful of fresh organic blueberries.

I still have tons of fresh organic blueberries to use, so I made a batch of overnight, quick-cook, organic steel-cut oats. Simply mix 1 1/2 cups oats with 2 tsp. chia seeds, and 2 cups of organic almond milk. Pour into a sealed container, and refrigerate overnight.

I heated a little of it (about a cup) in the microwave this morning, and added a bunch of the blueberries. It was really delicious, and there is enough leftover for several more breakfasts (or snacks). You can add whatever you fancy each morning to this overnight oat mixture. It’s healthy, nutritious, and quite delicious.

DTLA Night Market

DTLA Night Market

Downtown Los Angeles Night Market tonight (I took this photo around 6pm)—there were over 200 food, crafts and merchandise vendors, as well as entertainment. They said to “bring an empty stomach,” so we did. Ramen Burger was there (http://www.latimes.com/food/dailydish/la-dd-ramen-burger-la-first-taste-20130907-story.html). We joined the very long line because I wanted to try their Vegetarian Ramen Burger. After waiting for about 30 minutes (apparently it’s not uncommon to wait in line for up to five hours!), I looked at the menu board only to find they’d sold out of the vegetarian ramen burgers. I was disappointed, but I still ordered the regular ramen burger without meat, and the miso seaweed fries. Definitely worth the wait.

Green Energy Smoothie

Green Energy Smoothie

A lot of us are making smoothies using our Vitamix (I’ve owned mine since 2004, and it was the best investment I could’ve made). I try to make a healthy smoothie almost every day; it’s a great way to get all your fruits and veggies into your daily food intake, and it’s easy to just drink on the go.

Instead of adding ice to my smoothies, I use frozen fruits that I buy fresh and organic then wash/core/slice immediately and place in a single layer on a parchment paper-lined tray in the freezer. Once they’re frozen, I divide them up in baggies and keep in the freezer. I don’t like over-ripe bananas (those that have brown on the peel), but that’s when they’re the most nutritious, so now I wait until they’re quite ripe before slicing and freezing. The other fruit that I always have on hand in the freezer (I usually buy about once a week) are strawberries. There’s an organic fruit stand nearby where I’ll buy a whole flat of them, and none go to waste by freezing this way and using for smoothies.

The other ingredient that I’ve begun to use regularly in my smoothies is organic unsweetened almond milk. One cup of almond milk contains only 60 calories (as opposed to 146 calories in whole milk, 122 calories in 2 percent, 102 calories in 1 percent, and 86 calories in skim milk). There’s no cholesterol or saturated fat in almond milk and it’s low in sodium and high in healthy fats, such as omega fatty acids. It also contains from 25-50 percent of the recommended daily amount of vitamins E, B, D, iron, and calcium. So, lots of good reasons to use it in your smoothies instead of water, yogurt, cow’s milk, etc. Drink plenty of water during the day, and use the almond milk for your smoothies.

Here’s what I put in this all-organic smoothie:

2 large handfuls of baby spinach (pre-washed)
1 cup frozen fresh sliced strawberries
1 cup frozen slices of bananas
1 fresh sliced apple (I used Gala in this one)
2 oranges (I use tangelos)
1 1/2 cups almond milk

Blend in your Vitamix or other blender. It’s surprisingly sweet considering it looks like it might taste kind of bitter since it’s so green! It’s a definite energy booster, and a great breakfast or snack during the day. Reserve the leftover in a sealed Mason jar in the refrigerator.

Broiled Marinated Wild Sockeye Salmon with Quinoa and Salad

Broiled Marinated Wild Sockeye Salmon with Quinoa and Salad

It may not be vegan, but I must have salmon every few months because I love it too much to give it up! I marinated it and broiled in the oven. The marinade was simple, and I used just a little of it and saved the rest in a glass bowl with a tight-fitting lid in the refrigerator. I’ll use it today to marinate some chicken breasts for tonight’s dinner for my non-vegan guests.

Marinade:

2 tbsp extra-virgin olive oil
1/3 c freshly squeezed lemon juice
1/3 c soy sauce
1 tsp minced garlic
1 tbsp Flavor God Garlic Lover’s Seasoning

Mix it all together and set aside. Place one salmon fillet (or whatever you want to marinate) in a baggie, and add about 1/4 c of the marinade. Shake until it’s well mixed and then refrigerate for at least 30 minutes. You can grill on the barbecue or broil in the oven. I chose to broil the salmon in the oven. I set the temperature to broil, and placed the rack about 6 inches below the heat element. Spray your cooking pan with olive oil and place the salmon fillet skin side down on the pan. Broil for about 3-4 minutes. Turn the heat down to 475 and continue baking for about another 3-5 minutes. Pull out of the oven and let it rest for a few minutes.

I served it with plain quinoa, and a simple salad of finely diced English cucumber, red bell pepper, sweet onion, and cilantro.