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Dinner

Falafel Patties

6/17/2017

0 Comments

 
Recipe:
Serves 8
Ingredients:
15 oz. garbanzo beans or 1 can
1/2 red or yellow onion
1 bundle of cilantro
4 cloves of garlic
1 large lime
1/2 cup almonds or walnuts
1 tsp cumin
1 tsp sage
1/2 tsp Himalayan salt
1/2 tsp black pepper

Instructions:
1. First, take out a blender or food processor and preheat the oven to 400 degrees F.
2. Squeeze fresh lime juice into the mixture.
3. Then, add all the ingredients into the blender, and lightly pulse until texture is achieved.
4. Next, use the lid of a peanut butter jar to shape the patties. First, fill in the shape, then portion to desired thickness, and last slap onto a baking sheet. You should be able to portion  about 6-10 patties depending on thickness.

Tips:
  • Make patties about 2 1/2 inches in thickness and use a spoon to even them out once on the baking sheet.
  • You can always take or add more to a patty so it's safer to portion small, and then fill in with left over mixture.
  • Use collard greens or red leaf lettuce cups as a bun.
  • We top them off with Black Bean Garlic Hummus, avocado, tomato, Fiesta Salsa, and Miyoko's Kitchen vegan cheese wonderfully with these patties.
  • This is our choice in hot sauce! I give the Habanero Pepper Sauce or if you like a more mild flavor try the Jalapeño Pepper Sauce.
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Butternut Squash Soup

6/15/2017

1 Comment

 
Recipe:
Serves 4
Ingredients:
*8 cups of cubed, peeled butternut squash
1 qt low sodium vegetable broth
1 can of low fat coconut milk
1/2 large yellow or red onion
1/2 shallot
4 cloves of garlic minced
2 tbsp curry powder
1 tbsp coconut oil
1 tbsp turmeric fresh or ground
1 tsp ginger fresh or ground
1 tsp Himalayan salt
1 tsp black pepper
1 tsp cayenne pepper
1 tsp cumin
1 tsp sage
3/4 tsp cinnamon

Garnish:
2 cups leafy greens
1 cup cilantro
1 cup lightly roasted pumpkin seed
1/2 cup sprouts

Instructions:
1. To start, take a large pot and heat it up following with adding coconut oil. Once melted throw on the minced garlic, diced shallot, and onion.
2. After 2-3 minutes add the cubed butternut squash and place a lid on the pot to allow it to soften. Once tender all the way through add the broth and coconut milk. Bring heat to a simmer, and place the lid back on the pot.
3. After 15 minutes with periodic checking, and stirring turn of the heat. Allow the soup to cool for a few minutes before adding the the blender or food processor.
4. Once read add the soup to the blender, and pour half of the broth in a jar nearby. Next, blend adding liquid only as necessary to fit personal liking. We like ours creamy with a thick texture. Thus, we normally keep the extra broth for soup the next day.
5. Once blended and spiced to liking add back to the pot, or serve up to enjoy! Add leafy greens, cilantro, sprouts and roasted pumpkins seeds when ready to eat.

Tips:
  • We substitute butternut squash for sweet potato when we don't have butternut squash or the energy to pick some up. It is similar in taste, color, texture, and flavor. Try it out!
  • Also, fresh seasoned pumpkin seeds or garbanzo beans make great garnishes to add a bit of a crunch to the creamy goodness. Roast them at 400 degree F, toss in your favorite seasonings (i.e. chipotle, cajun, cayenne, etc.), bake it in 1 tbsp coconut oil for 30 minutes, and sprinkle on top of your completed product to enjoy!


1 Comment

Minestrone Soup & Turkey Sandwhiches

3/6/2017

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PicturePerfect for a cold night in by the fire! This recipe is healthy and tasty.
Recipe:
Soup:
serves 4-5
Ingredients:
5 cups water
2 tbsp tamari
1-2 tbsp apple cider vinegar
2 tbsp lime juice
or 
store bought vegetable broth
1 large pepper diced
2 large bok choy 
1 cup broccili
2 cups mushrooms
2 large carrots sliced
1 cup zuccinni
1 cup cauliflower
1/2 cup green onion
2 cups potatoes
1 full tomato diced or 1 cup sliced cherry tomatoes
1 cup minced red or yellow onion
5-6 garlic cloves minced or whole
1 minced shallot
1 handful cilantro
1 tsp red chili pepper
1 tsp minced onion or powder
1 tsp garlic powder
1 tsp cayenne powder
1/2 tsp paprika
1/2 tsp rosemary
1/2 tsp chipotle
1/2 tsp paprika
1/2 tsp sage
1/2 tsp cumin 
1/2 tsp crushed black pepper
1/2 tsp tumreric 
1 cinammon stick (only for broth)

Sandwhiches:
Serves 2
Ingredients:
4 slices of herb turkey
4 slices pepperjack cheese
8 slices of cucumber
4 slices tomatoes
1 whole avocado
1 handful spinach and/or kale
Stone ground mustard
Pesto or cranberry sauce

Instructions:
1. To begin, bring the broth a boil and add all the spices. Make sure to take out the cinammon stick before adding anything; meanwhile, add the potatoes and allow to cook for 5 minutes.
2. Next, prepare the vegetables and preheat the oven to 350 degrees F. Prep the sandwhiches with sauce, avocado, turkey and cheese, but leave open.
3. After the 5 minutes is up begin adding the vegetables beginning with garlic, jalepeno, shallots, onion, carrot, bok choy stem, and cauliflower. Cook for 2 minutes until adding the remaining vegetables: bell pepper, brocilli, zuccinni, green onion, and bok choy leaves. Then cook for 2 more minutes. Check to see if everything is cooked to liking.
4. During the last few minutes add the sandwhiches to the oven, and turn it off. Allow to cook only where the cheese melts, then take out and add fresh ingredients: cucumber, tomatoes, kale and/or spinach. 
5. Once all these steps are to liking, you are ready to enjoy! The cilantro, lime, and greek yogurt can be used as garnishes to the soup.

Tips:
  • Adjust flavor as needed there is no going wrong here it is up to you. 
  • The more vegetables you have the better. The recipe is not strict. 

0 Comments

Chicken Noodle Soup

3/6/2017

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Recipe:
Serves 4
Ingredients:
1 qt low sodium chicken broth 
2 chicken breasts
2 carrots, diced
4 celery sticks, diced
1 red or yellow onion, diced
4 cloves garlic, minced
1 jalepeno, de-seeded
1 red pepper, sliced
2 cups broccili
4 servings of gluten free pasta noodles
1 tbsp ginger, minced
1 tbsp tamari 
2 tsp himilayan salt
1 1/2 tsp black pepper, ground
1 tbsp garlic powder
1 tsp onion powder
1 tsp chili red flake
1 tsp tumreric powder
1 tsp sage spice
​1 tsp rosemary
1 tsp cayenne
1 handful cilantro 

Instructions:
1. Preheat the oven to 400 degrees F. Prep the chicken in a pyrex for 45-60 minutes until it reaches 165 degree F. 
2. While the chicken is cooking prep the vegetables, and pour broth into a large bowl. At the 20 minute mark start heating up the broth for the soup over medium heat. Bring the broth to a slight boil, and then bring to a simmer. 
3. At this point add onion, garlic, spices, and any additions to the chicken. Rotate the chicken and add back into the oven until reaching tempurature. 
4. Next, add carrot, celery, ginger, garlic, and onion to the broth allowing it to cook for 3 minutes before adding the noodles, broccoli, pepper, tamari, and jalepeno. Allow to finish cooking for no more than 5 minutes loosening the noodles as it cooks.
5. Once the chicken has reached temperature cut into cubes or pieces to add to the now finished soup. Serve it up, you are ready to enjoy!

Tips:
  • ​The more spices the better! Building flavor is everything, and since this is a soup you cannot add too much flavor to the broth.
  • We like "Oh Brother!" hot sauce, Joe likes habenero which is very spicy, as I enjoy the jalepeno much more mild.
0 Comments

Vegan Black Bean and Sweet Potato Chili

1/8/2017

1 Comment

 
PictureCaitlyn's chilly Christmas Eve feast, an egg croissant sandwich w/ black bean chili.
​Recipe:
5-6 Serving Size
Ingredients:
15 ounces of black beans 
2 Medium sweet potatoes, diced 
1 jalapeno, diced
Half a red or yellow onion, chopped
4 garlic cloves, minced 
1 whole shallot, diced
Handful cilantro
1-2 medium carrot, chopped
1/2 medium zucchini, chopped
4 Crimini mushrooms, chopped
1 cup broccoli, chopped
1-2 avocados, sliced
2 celery stalks, diced
1 medium tomato, diced
​1 cup of pepper, chopped
1 tablespoon chili Powder
1/2 tsp of garlic powder, red chili pepper flake, paprika, grated or ground ginger, chipotle, paprika, sage, Himalayan salt, black pepper, minced onion &cayenne
1 tablespoon of lime or lemon juice (about half a lime)
2 handfuls of spinach
​1/4 cup green onion chopped
1 tablespoon hot sauce* (we enjoy O' Brother that's hot! I like the jalapeno mildly spicy, but Joe enjoys the Habanero.)
1 tablespoon apple cider vinegar
2 tablespoons liquid aminos (can be substituted for tamari or low-sodium soy sauce)
optional: if on hand use broccoli stem to help build the vegetable broth

​Instructions:
1. To begin, add 5 cups of water to a large pot, and once brought to a boil add liquid aminos, apple cider vinegar, and Himalayan salt. Stir until combined.
2. Next, add broccoli stem, celery stalks (chopped), shallot, garlic, and onion. Build flavor until the aroma sets in the room, roughly about 5 minutes. 
3. Then, add the sweet potatoes and spices. Combine and add the black beans. Allow the chili to cook for about 20 minutes.
4. Lastly, throw in the vegetables! Remember to take out the broccoli stem before doing this, and that the vegetables should only be cooked for roughly 5 minutes.
5. Serve with avocado garnished on top, green onion, spinach and cilantro along with w/e hot sauce you desire additionally. Use the other half of the lime to slice into 4 pieces and set aside for any additional additive options. Enjoy!

Tips:
  • Organic whole-milk plain yogurt is a nice topping, and if you are a vegetarian an organic cheese might also go nicely on top.
  • You can buy vegetable broth instead of making it.
  • I like to add my vegetables in waves. I find that they all have a different cooking point that I enjoy them at. Thus, carrots and zucchini are the first for me to add, following with jalapenos and tomato, and then broccoli, mushrooms, and pepper last.

1 Comment

Black Bean Quinoa Veggie Patties

1/8/2017

0 Comments

 
PictureTry these patties out with Caitlyn's Cranberry Sauce in a burger sandwich on left-over's night.
Recipe:
Serves about 9-10
Ingredients:
1/2 cup quinoa 
1 1/2- 2 cups of drained black beans 
1 tbsp minced shallot
1 tbsp minced red or yellow onion
1 cup spinach
1 whole red pepper minced
1 minced jalepeno
1/2 tsp crushed red pepper
1/2 tsp ground cumin
1/2 tsp garlic powder
1/2 tsp minced onion or ground onion
1/2 tsp chipotle powder
1/2 tsp cayenne
1 tsp himalayan salt
1 tsp fresh ground pepper
1/2 cup qunioa flour

Instructions:
​
1. Start by preheating the oven to 350 degrees F, meanwhile prep raw ingredients.
2. Next, begin by cooking the quinoa by adding 1 cup of water in a pot.
3. Then add coconut oil to a pan to begin stir frying garlic, shallot, and onion for 3 minutes.
4. At this point add the bell pepper and then stir fry for 1-2 minutes before adding the spinach. Turn off heat immediately following the addition of spinach.
5. Add the black beans to a bowl, and once the quinoa is down cooking also add promplty. Use a spatula to mash the beans and quniao together. Then add the veggie mixture last, and continue mashing all together until combined.
6. Lastly, add the spices and flour until completely combined.
7. Use a peanut butter jar lid to make nicely proportioned patties. I generally get about 9, but depending how big or small yours come out you may have more or less. 
8. Line up these patties onto baking parchment paper. Then put in the oven for 20-25 minutes. They will golden brown when complete and no longer look wet. Enjoy!

Tips: 
  • I like to press the patties down a little bit before adding to the oven ensuring they are as even as possible, thus they will all cook evenly at the same time.
  • Tomatoes can also be added into this recipe just be sure to cut out 1/2 cup of beans to prevent too much wet texture in the patty.
  • Oats can be substituted for flour, although be sure to blend the rolled oats until a fine meal is achieved.
  • Any spices can be changed around flexibily it is up to you what flavor you want to build. 
  • Be sure not to overly mash. I personally find the more texture the meaty-er the patties come out. 

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