Sunday, February 13, 2011

Chocolate Truffles

Raw & Vegan, of course!
I made these last night and they are delicious! Perfect for Valentine's Day.

Did you know that chocolate is loaded with antioxidants and is good for the heart? Of course if you eat it in it's real and raw form, not in a Hershey type form.. Sweeten it with some agave or maple syrup, add some other heart healthy ingredients and you have, voila...TRUFFLES!!! YUMMY!

½ c. Raw Cacao Butter, melted (found at Health Food Stores and Whole Foods stores in the raw section)
½ c. Raw Cashews
½ c. Raw Agave Nectar (or ¼ c Agave & ¼ c Maple Syrup)
1 c. Raw Cacao Powder (or ½ cup Carob & ½ cup Cacao powder)
2 tsp. Vanilla Extract (alcohol-free) or ½ Vanilla Bean seeds
Pinch sea salt (preferably Himalayan Pink or Real Salt Sea Salt)
In a food processor fitted with the S-blade, process cashews, melted cacao butter & Agave until smooth. Add the remaining ingredients and process until well mixed and smooth. Chill in freezer for 10-20 minutes. The more chilled the mixture is, the easier it will be to roll into truffles. Once chilled, roll with your hands into balls and then roll into your choice of shredded coconut, raw cacao nibs or raw cacao powder. Store in refrigerator! Enjoy as you wish, these truffles are GUILT FREE and GOOD FOR YOU!!!
Be Creative! Add Goji berries, dried mulberries, mint extract, nuts, whatever you like with chocolate!!!! Experiment!!!


Wednesday, February 9, 2011

Puffed Pancakes (German Pancakes)

Not super healthy, but my favorite breakfast (or dinner) ever! My mom used to make a pan just for me in High School and I'd eat the whole thing!

1 c flour
6 eggs
1/2 tsp salt
1 c milk

Melt 1/3 c of butter or margarine in a 9x13 glass pan. Pour batter in. Bake at 400 for 20-25 minutes.

When it comes out it will be all "puffed up" hence the name.

Saturday, January 29, 2011

Quinoa Pilaf

Quinoa Pilaf
Makes 8 servings

1 yellow or red onion, chopped
1/2 c chopped celery
1/2 c chopped carrot
1 T minced garlic
2 tsp ground cumin
1 tsp dried oregano
2 c quinoa, washed and dried
3 c boiling water or vegetable broth
1/4 c minced fresh cilantro or parsley (optional)

Saute onion, celery, carrot, and garlic until they start to caramelize or turn brown. Add cumin, oregano, and quinoa. Stir constantly and cook for about 3 minutes to allow spices and quinoa to toast. Add boiling salted water or vegetable broth. Cover and cook about 20 minutes or until all the liquid has completely absorbed and the quinoa has "bloomed". Do not stir during cooking and make sure the lid is tight to prevent moisture from escaping. Remove from heat and allow quinoa to sit for 5 to10 minutes. Add cilantro or parsley, if using. Fluff with fork and serve.

Allow leftovers to cool and refrigerate for up to 3 days.

Tip: For a variation, omit cumin and oregano and add 1 tsp dried thyme, rosemary, and/or sage.

Farmhouse Salad

Farmhouse Salad

Makes 2 servings
2 tomatoes
1 seedless cucumber
1 yellow, orange, or red bell pepper
4 green onions, chopped
2 tablespoons chopped fresh basil
1 tablespoon capers
1/2 cup fat-free Italian salad dressing
3 cups French bread chunks 
Cut tomatoes, cucumber, and bell pepper into bite-size pieces. Place in large bowl. Stir in green onions, basil, capers, and salad dressing and toss gently. Add bread chunks and mix again.
Per serving (1/2 of recipe)
  • Calories: 227
  • Fat: 2.4 g
  • Saturated Fat: 0.6 g
  • Calories from Fat: 9.5%
  • Cholesterol: 0 mg
  • Protein: 7.5 g
  • Carbohydrates: 46.8 g
  • Sugar: 13.2 g
  • Fiber: 5.6 g
  • Sodium: 973 mg
  • Calcium: 98 mg
  • Iron: 2.8 mg
  • Vitamin C: 131.6 mg
  • Beta Carotene: 852 mcg
  • Vitamin E: 1.2 mg
Source: Mary McDougall of the McDougall Program

Wednesday, January 19, 2011

Breakfast Homefries

Breakfast Homefries

Makes 4 servings
These delicious home-fried potatoes are great for breakfast or any time of day. Serve them with applesauce or try them with black bean chili and salsa!
3 russet potatoes, scrubbed
1 onion, thinly sliced
4 teaspoons soy sauce
1/2 teaspoon paprika or chili powder
1/4 teaspoon black pepper
5 - 6 cherry tomatoes, cut into quarters (optional)
2 green onions, thinly sliced (optional)
Cut potatoes into 1/2" cubes and steam until just tender, about 10 minutes. Remove from heat and set aside.

Heat 1/4 cup water in a large non-stick skillet and add onion. Cook, stirring frequently, until the water has evaporated and onion begins to stick to the pan. Scrape the pan as you add another 1/4 cup water, then cook until onion once again begins to stick. Repeat this process until onion is very brown and sweet. This will take about 15 minutes.

Add potatoes to onion and sprinkle with soy sauce, paprika or chili powder, and black pepper. Cook, turning gently with a spatula, until potatoes are golden brown. Garnish with tomatoes and green onions, if using.
Per serving (1/4 of recipe)

  • Calories: 128
  • Fat: 0.2 g
  • Saturated Fat: 0.1 g
  • Calories from Fat: 1.7%
  • Cholesterol: 0 mg
  • Protein: 3.1 g
  • Carbohydrates: 29.9 g
  • Sugar: 2.7 g
  • Fiber: 4.1 g
  • Sodium: 309 mg
  • Calcium: 39 mg
  • Iron: 2.7 mg
  • Vitamin C: 19.5 mg
  • Beta Carotene: 89 mcg
  • Vitamin E: 0.2 mg
Source: New Century Nutrition

Zucchini Scramble

Zucchini Scramble

Makes 4 1-cup servings
This quick scramble makes a delicious breakfast. Serve it with English muffins, warm tortillas, or toasted French bread.
1/2 cup water
1 onion, chopped
2 garlic cloves, minced
2 medium zucchini, finely diced (about 2 cups)
1/2 pound firm tofu, diced
1 teaspoon chili powder
1 - 2 tablespoon reduced-sodium soy sauce
1/2 cup salsa (optional)
1 English muffins, warm tortillas, or toasted French bread for serving
Heat 1/2 cup of water in a large non-stick skillet. Add onion and garlic. Cook over high heat, stirring often, until soft, about 5 minutes.

Add zucchini, tofu, and chili powder. Reduce heat and cook, stirring often, until zucchini is tender, about 5 minutes. Add a small amount of additional water if necessary to prevent sticking.

Stir in soy sauce. Top with salsa, if using. Serve with English muffins, warm tortillas, or toasted French bread.
Per 1-cup serving

  • Calories: 70
  • Fat: 2.6 g
  • Saturated Fat: 0.5 g
  • Calories from Fat: 33.1%
  • Cholesterol: 0 mg
  • Protein: 5.9 g
  • Carbohydrates: 7.8 g
  • Sugar: 2.9 g
  • Fiber: 2.3 g
  • Sodium: 150 mg
  • Calcium: 136 mg
  • Iron: 1.5 mg
  • Vitamin C: 6.1 mg
  • Beta Carotene: 496 mcg
  • Vitamin E: 0.3 mg
Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Tuesday, January 18, 2011

Barbeque-Style Portobellos

Barbeque-Style Portobellos

Makes 2 servings
Large meaty portobello mushrooms make a delicious meal when they're simmered in a spicy sauce and served with PolentaBrown Rice, pasta, or French bread. ( I served mine over quinoa.)
2 large portobello mushrooms
1/2 cup vegetable juice
1/4 cup apple juice concentrate
1/2 cup roasted red peppers
1 tablespoon reduced-sodium soy sauce
1 tablespoon seasoned rice vinegar
2 teaspoons chili powder
1/2 teaspoon garlic powder
1/4 teaspoon black pepper 
Clean mushrooms and remove stems. Cut into 1/2-inch strips.

Combine vegetable juice, apple juice concentrate, red peppers, soy sauce, vinegar, chili powder, garlic powder, and black pepper in a blender. Process until smooth, then transfer mixture to a non-stick skillet and heat until bubbly.

Add mushroom strips, turning to coat evenly with sauce. Cover and cook over medium-high heat, turning occasionally, until mushrooms are tender, about 10 minutes. Serve immediately.
Per serving (1/2 of recipe)
  • Calories: 132
  • Fat: 1.2 g
  • Saturated Fat: 0.2 g
  • Calories from Fat: 8.4%
  • Cholesterol: 0 mg
  • Protein: 4.7 g
  • Carbohydrates: 28.9 g
  • Sugar: 19.9 g
  • Fiber: 3.9 g
  • Sodium: 589 mg
  • Calcium: 31 mg
  • Iron: 1.8 mg
  • Vitamin C: 97.9 mg
  • Beta Carotene: 1906 mcg
  • Vitamin E: 1.6 mg
Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.