TGBK friends, it's Thanksgiving this week and the perfect time to express how grateful we are for each and every one of you. Keeping up with new recipes and posts from week to week would seem a lot more like the hard work it is if we didn't love it so much. But knowing that there are people all over the country waiting on and enjoying our recipes makes it so enjoyable and definitely worth the time and energy. We wanted to create something really special for you all this week and are so happy with the result. If you're vegan/vegetarian and looking for a decadent dish to enjoy at Thanksgiving dinner then this one is especially for you - and even if you're not this will make a delicious side to enjoy and share. So in the spirit of the holidays let's get straight to the recipe (and eating!) and skip on the teaching this week. Pumpkin and Cashew Cream"Mac & Cheese" PREP TIME: 30 minutes + 8 hour soaking time TOTAL TIME: 40 minutes + 8 hour soaking time Servings: 4-6 servings Ingredients 8 oz dried pasta (we used quinoa pasta) "Cheese sauce" 3/4 cup raw cashews, soaked 3/4 cup water (fresh water, not the soaking water) 1 1/4 cup pumpkin puree 3 Tbsp nutritional yeast 1/2 tsp sea salt, more to taste 1/4 tsp nutmeg powder 1/4 tsp cayenne powder 1/8 tsp onion powder 1/8 tsp black pepper powder, more or less to taste Fried sage bread crumb topping 4 slices of quality bread, about 3 cups cubed (we used whole wheat sunflower seed bread) 1/2 cup walnut pieces 6 sage leaves 2 Tbsp dehydrated kale powder 1 Tbsp coconut oil 1/2 tsp sea salt 1/4 tsp black pepper Soak cashews in room temperature water for 8 hours or overnight. Drain cashews from soaking water then add to a high speed blender or food processor, cover with fresh water, and blend on high until a smooth cream like texture is formed. Add in pumpkin puree, nutritional yeast, salt, nutmeg, cayenne, onion powder, and black pepper. Process on high until a smooth "cheese sauce" texture is formed then set aside. Cook pasta according to package directions, drain and set aside. While the pasta is cooking start making the bread crumb topping. Begin by toasting the bread until golden brown. Cut into small cubes and place in a food processor. Process until bread crumb texture is formed then set aside. In a sauté pan add coconut oil and bring to medium heat. Add sage leaves and fry on both sides until crispy, about 1-2 minutes. Remove fried sage from the pan and with the remaining oil in the pan, add walnut pieces, bread crumbs, dehydrated kale powder, sea salt, and pepper. Toast mixture in sauté pan for 3-4 minutes until fragrant. Remove mixture from the heat then add in crumbled fried sage. To assemble the "mac and cheese" mix cooked pasta with "cheese sauce" then place in an oven proof dish (11" x 7" rectangular pan, 8" x 2" round pan, or 8" x 8" square pan). Top with bread crumb topping and bake in a pre-heated oven for 5-7 minutes until warmed through. This dish is best served warm right out of the oven. If you have left overs, store in the fridge and reheat in a 350 degree preheated oven for 8-10 minutes. We promise this is vegan but you could easily be fooled by the the final result. The pumpkin and cashew cream create that perfect creamy richness you would expect from traditional mac and cheese. The flavors of spicy cayenne, sweet nutmeg, and tangy nutritional yeast create such a perfect balance that you won't even miss or notice that this "mac and cheese" dish contains no actual cheese. Not to forget about the breadcrumb topping with crunchy walnuts and fried sage for an extra pop of texture and flavor. Top that all off with a beautiful color from the pumpkin puree and this dish will be the unexpected star this holiday. We hope you enjoy this and other good food with friends and family this holiday week. Since we will be doing a lot of the same we won't be posting next week but will be back first thing in December with more holiday inspired eats. See you then!
With heartfelt thanks, Jess and Cecelia
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Ok, we get it. We all have our least favorite foods and bad food related memories. Maybe an improper cooking method or unpleasant situation created a lasting negative memory surrounding a certain food. But if given a second chance with the right preparation and a balanced recipe these foods may still stand a chance to be enjoyed in our diets. We know many people will cite Brussels sprouts as a disliked food and are challenging any followers that can relate this week to give them a second chance! We think this savory tart recipe will provide the perfect medium to allow Brussels sprouts to shine in a delicious but unassuming way. Challenge accepted?
Brussels sprouts are so named as they were first reported in the Brussels region of Belgium 250-300 years ago. They are a member of the cruciferous family, require cool weather for growing, and have a long growing season that extends into late fall. The sprouts resemble small cabbages and grow along the stem of the plant between the leaves. If the leaves are removed you will get a fancy stalk of Brussels sprouts (pictured above) though you will often find them completely harvested as individual sprouts in stores. Nutritionally, Brussels sprouts pack a good dose of fiber as well as vitamin C and K. They also contain an organic compound, glucosinolate sinigrin, which contains sulfur and can lead to Brussels sprouts' "off" smell if they are overcooked. This compound has also been studied for its health promoting and protective qualities - just another reason why veggies, especially cruciferous vegetables, are promoted to prevent disease and maintain health. Unfortunately, Brussels sprouts can easily get a bad reputation if improperly cooked and are often cited as a most hated vegetable - so unfair! When roasted to golden brown, crisped into chips, or sautéed until just tender, Brussels sprouts are truly delicious and nutritious without the expected offensive smells. So please don't ever think of steaming these delightful sprouts to mush again!
Brussels Sprouts Tart
PREP TIME: 1 hour TOTAL TIME: 1 hour 15 minutes Servings: 8 Ingredients Dough 1 ½ cups + 6 Tbsp whole wheat flour 6 Tbsp salted butter, cold 2 Tbsp cane sugar 4 Tbsp whole milk 2 Tbsp ground flax seeds + 2 Tbsp water 1/8 tsp sea salt Brussels Sprouts 1 lb Brussels sprouts, ~4 cups once shaved 1 Tbsp salted butter ¼ tsp sea salt 1/8 tsp pepper or more to taste Cheese Sauce 8 oz whole milk ricotta 4 cloves roasted garlic 2 Tbsp extra virgin olive oil (we used roasted garlic extra virgin olive oil) Toppings 6-8 cloves roasted garlic 2 oz grated Parmasean 1 Tsbp sesame seeds Whipped Ricotta Swirls 8 oz whole milk ricotta 2 Tbsp labneh (or full fat Greek or Icelandic yogurt) 1/8 tsp sea salt Preheat oven to 350 degrees. Cut a head of garlic in half, drizzle with olive oil, and place in preheated oven either in a garlic roaster or in a piece of foil and roast for 30 minutes. Remove from the oven and allow to cool to room temperature. To make the tart dough, whisk together the ground flax seeds with water and set aside. In a standing mixer or by hand, mix the flour, sugar and salt. Add in the cold cubed butter and mix until a coarse texture is formed. Add in the flax seed mixture and whole milk and mix until dough comes together. Form into a disc, cover with plastic wrap, and refrigerate for at least 30 minutes. Dough can be made the day before and kept in the fridge until ready to use. Wash Brussels sprouts then use a sharp knife to finely shave sprouts until you have ~4 cups. To shave, cut off the ends of the sprouts then cut in half from top to bottom. Thinly cut each half either crosswise or lengthwise and pull apart any large pieces that stick together with your fingers. In a large pan over medium high heat add shaved sprouts, butter, salt, and pepper and sauté until sprouts become wilted with golden edges, about 7-10 minutes. Remove from heat and set aside. Remove the dough from the fridge and place between two pieces of parchment or wax paper. Using a rolling pin, roll the dough into a thin sheet, about ~1/8" thick making sure to roll the dough out a few inches larger then your tart pan. For this recipe we used a 11 X 7 " tart pan. Please note, a rectangle, square, or circular tart pan around this size will work. Carefully place dough over tart pan and again using a rolling pin, roll over all four edges to evenly cut the edges of the dough to perfectly fit the pan. Place dough in preheated oven at 425 degrees and cook for 25 minutes. Combine ricotta cheese sauce ingredients in a bowl and set aside. Remove tart shell from the oven and evenly spread the ricotta garlic sauce over the dough then place the Brussels sprouts over the ricotta sauce. Sprinkle with additional roasted garlic cloves (amount to taste), grated Parmesan, and sesame seeds over the top. Reduce oven temperature to 350 degrees and place the tart back in the oven and continue cooking for additional 5-10 minutes or until the cheese has melted. While the tart is cooking combine the remaining ricotta with labneh (or yogurt) and salt. Place mixture in a pastry bag fitted with a small piping tip or a resealable sandwich bag with a small cut out of the corner will also work. Once the tart is removed from the oven pipe out 1/2 oz of the cheese mixture into a swirl shape on top of the tart. We chose to pipe out 8 swirls, one for each piece. Serve tart warm or leftovers can be stored in the fridge for up to 3 days. Reheat leftovers in a 350 degree oven for 5-7 minutes prior to eating.
The best word to describe a bite of this tart is unexpected. The crust has a flakey sweetness that compliments the rich and creamy ricotta and the delicate roasted garlic packs a punch of flavor with each bite. All of this to highlight the tender and earthly Brussels sprouts that you've now come to appreciate and love, right? If you've accepted our challenge and changed your mind about this cruciferous veggie please share your revelation and our recipe with others - Brussels sprouts deserve a second chance! And if you've loved Brussels sprouts from the start, simply, enjoy.
Until next week, Jess and Cecelia With the silly and spooky holiday of Halloween upon us we got to thinking about the trick or treat tradition. Why does it have to be one or the other? Why can't we enjoy both a trick and a treat? So what the heck are we talking about? Foods that seem like treats can provide more than just sugar, fat, and a treat for our taste buds - they can be nourishing too! And we've got a few tricks up our sleeve. Let's find out more. These muffins are not just chocolatey goodness but a whole lot more. We've packed in shredded vegetables (carrots) and vegetable juice (again carrot) in a subtle way that definitely doesn't make you feel like you're eating a vegetable muffin. Not just that, these muffins also contain omega 3 from flax seeds for healthy fat, chick pea flour for additional protein, chia seeds for added fiber, carrots for beta-carotene, and dark chocolate (100% cocoa) for antioxidants. WOW! What a muffin. Each jumbo muffin contains ~6 grams of fiber and 7 grams of protein. Now that's a breakfast muffin that will keep you going, and going, and going! Triple Chocolate Carrot Muffins PREP TIME: 15 minutes TOTAL TIME: 30-35 minutes Servings: 6 jumbo muffins, or 12 standard muffins Ingredients 1 cup shredded carrots, about 2 medium carrots 3/4 cup whole wheat flour 1/2 cup gram flour (chickpea flour) 1/3 cup cacao powder 1 tsp baking soda 1 tsp baking powder 1/4 tsp sea salt 1/3 cup dark honey (pure maple syrup would also work) 1/3 cup coconut oil, melted 2 tsp pure vanilla extract (inside of 1 vanilla bean would also work) 2 Tbsp ground flax seeds 1/4 cup carrot juice + 6 Tbsp to mix with ground flax seed (fresh or store bought juice will both work) 1/2 cup labneh (a Middle Eastern strained yogurt though full fat Greek or Icelandic yogurt would also work) 3 oz 100% cocoa, shaved 1/2 cup dark chocolate chips 2 Tbsp chia seeds + 1 Tbsp reserved to sprinkle on the top of each muffin 1/4 cup pepitas to sprinkle on the top of each muffin Preheat oven to 350 degrees. Line a muffin tin with 6 jumbo, or 12 regular muffin liners or lightly grease with coconut oil and set pan aside. Finely grate carrots into a clean dish towel or a double lined piece of cheese cloth. Carefully pick up cloth with grated carrots inside and squeeze until carrots are noticeably dry and juice has separated. You should end up with at least 3-4 Tbsp carrot juice. Make sure to reserve this carrot juice for use later in the recipe. Note, you will need additional carrot juice which can be freshly juiced or store bought. Combine 2 Tbsp ground flax seeds with 6 Tbsp carrot juice and mix with a fork until combined. Sift together the whole wheat flour, gram flour, cacao powder, baking soda, baking powder, and salt and set aside. In another bowl, combine the honey, coconut oil, vanilla extract, flax seed carrot mixture, labneh, and remaining carrot juice and whisk until fully combined. Add the shredded carrots and the wet ingredients into the to the dry ingredients and stir until combined. Avoid over mixing the batter. Add the shaved cocoa, chocolate chips, and 2 Tbsp chia seeds to the batter and again stir to combine and avoid over mixing. Divide the batter evenly into each prepared muffin tin. Top each muffin with additional chia seeds and pepitas. Bake for 20-25 minutes or until a toothpick inserted comes out clean. Serve warm or allow to cool then place in an air tight container for up to 3 days. Aren't we right? It should be trick AND treat! These muffins are light and fluffy but densely chocolatey. They are the perfect amount of sweet and have a subtle sense of wholesomeness about them that we just know you'll enjoy. Share one of these with a friend with a side of carrot juice for a festive Halloween treat. You may even see us handing these out to trick and treaters, just maybe!
Happy Halloween, Jess and Cecelia Here at TGBK we believe that there are many ways to explore the world. Though travel is an exciting and obvious choice, experimenting with cuisine inspired by other countries and continents can bring a similar sense of wonder and new experience. With that being said, Cecelia has recently book a trip to Peru (can't wait!) and Jess has frequented Chile visiting a childhood best friend (hi Britt and family!). These two experiences came together in a wonderful way with our recipe this week. Using native South American ingredients, like quinoa, and our favorite Chilean spice blend, merken, we've created a warm fall stew that will take you beyond the four walls of your kitchen. Quinoa (pronounced keen-wah) is an interesting grain and perfect for our South American inspired stew as it is native to the Andes mountains and the countries of Bolivia, Chile, and Peru. Quinoa was a staple food of the ancient Incan civilization and is still a prominent food source for their indigenous descendants. After the arrival of Spanish explorers, quinoa was replaced in the standard diet by more common cereal grains though has since regained popularity worldwide. This can partly be attributed to quinoa's unique nutritional profile. First being the fact that the quinoa plant is not a cereal grass like wheat, barley, oat etc. but a member of the Goosefoot plant family which contains beets, swiss chard, and spinach. This makes quinoa naturally gluten free and a perfect grain option for those following gluten free diets. Secondly, quinoa is one of the few plant sources of complete protein meaning it contains all of the essential amino acids that our bodies can't produce. In the kitchen quinoa should always be rinsed before using due to a bitter natural outer coating (saponin) even though this is usually removed during processing. We love quinoa's unique nutty flavor and versatility but our favorite way to enjoy it is in a good soup or stew just like this recipe. South American Inspired Vegetable Stew PREP TIME: 30 minutes TOTAL TIME: 90 minutes Servings: 6-8 Ingredients Stew 1 cup dried quinoa (we used red, any variety will work) 8 cups water 2 Tbsp olive oil 3-4 cups cubed butternut squash (about one medium squash) 2 medium parsnips, sliced 2 medium leeks, sliced 2 cloves garlic, minced 4 oz spinach, chopped 1/2 tsp ground coriander 3/4 tsp merken spice (if unable to find merken mix see substitute below) 1 1/2 tsp ground cumin 2 1/2 tsp sea salt 1 cup unsalted vegetable broth (we used homemade, our instructions here) Juice of 1 lemon 1 cup chopped cilantro 6-8 oz soft crumbly cheese (We used kefir cheese. Goat or feta would also be nice) Merken substitute 1 tsp dried oregano 1 tsp cayenne 1/2 tsp smoked paprika 1/2 tsp ground coriander Rinse quinoa under running water until water runs clear before cooking. Bring quinoa, 8 cups of water, and 1/2 tsp salt to a boil. Reduce the heat to simmer, cover pan, and continue cooking for 12-15 minutes. Drain quinoa and reserve cooking liquid for later use. Wash and peel butternut squash. A good tip for peeling butternut squash is to prick skin with a fork and place it in the microwave for 2 minutes. Carefully remove (it will be warm to the touch!) and peel outer skin with a vegetable peeler. Dice squash into 1" by 1" cubes and set aside. Peel and slice parsnips into 1/4" rounds and set aside. Wash leeks and slice into 1/4" rounds and set aside. Add olive oil to a large soup pan, set to medium heat, and stir in the minced garlic. Allow garlic to cook until fragrant ~1 minute then stir in the coriander, merken, cumin, remaining 2 tsp sea salt, butternut squash, parsnips, and leeks and allow to cook for ~5 minutes stirring often. Add the reserved quinoa liquid to the pan and continue cooking for another 10 minutes. Finally, add chopped spinach, vegetable broth, and cooked quinoa and continue to cook for an additional 10 minutes or until all the vegetables are soft. Stir in the fresh lemon juice and chopped cilantro. Serve soup warm with 1 oz of soft crumbly cheese of your choice. Leftover soup can be stored in the fridge for 3-5 days; soup will thicken as it sits so feel free to add a bit more vegetable broth as needed when re-warming. These flavors will take you around the world and back; the rich cumin and sweet coriander combine with the smokey spice of merken to create a flavor profile worth making this stew for. And not to mention the delicious and nutritious ingredients of the stew itself. A perfectly hearty and soul warming bowl to enjoy during the fall season. You never know where this South American inspired stew may inspire you to travel this winter!
Happy trails, Jess and Cecelia With the coming of October it is truly starting to feel like fall. We are known to boycott all things fall (and pumpkin flavored) until summer is truly over, but now the season is here! The time for pumpkin is in full swing - from festive home decor to pumpkin flavored foods and beverages, there are just so many ways to enjoy this gorgeous bright orange squash. Our recipe this week is a great example of how pumpkin can spice up your fall cuisine. But first, more on pumpkin! Pumpkin is a variety of squash though has more non-edible uses than any other squash we know (jack-o-lanterns anyone!). When being used in the kitchen smaller pumpkins, named "sugar" or "pie pumpkins", should be chosen because of their firm sweet flesh instead of the large pumpkins better suited for carving. Canned pumpkin puree is easy and readily available this time of year but making from scratch is pretty simple and more festive. Simply cut, roast, scoop and puree the pumpkin flesh until smooth. As far as taste, pumpkin alone is pretty mild and lightly sweet. When people crave the classic pumpkin "taste" they are likely thinking of pumpkin pie spice which is a mixture of cinnamon, ginger, nutmeg, allspice and sometimes lemon peel. So if you are making something with pumpkin puree and the taste isn't the way you want it, we suggest adding these spices (or a pre-made spice blend) to your liking. As far as nutritional value, pumpkin is high in fiber, low in carbohydrate and total calories, and loaded with vitamin A. Oh and don't forget the seeds! Packed with fiber, protein, healthy fats, minerals, and of course great taste. Seeds can be separated from the flesh and roasted to enjoy as a festive snack during pumpkin season. Our recipes below will guide you in detail through pumpkin preparation! Pumpkin Steel Cut Oats PREP TIME: 1 hour 5 minutes TOTAL TIME: 1 hour 10 minutes Servings: 4 Ingredients Pumpkin Oatmeal 2 cups pureed pumpkin (homemade or canned pumpkin would also work) 2 cups water 1 cup steel cut oats 1 tsp pumpkin pie spice or cinnamon 1 cup unsweetened soy milk or other milk of your choice + 2 Tbsp maple syrup ¼ cup pepitas or homemade roasted seeds (1 Tbsp per bowl) Caramelized Maple Pears with Hemp Seeds 2 cups diced pears 2 Tbsp maple syrup 2 Tbsp hemp seeds Pinch of sea salt To make pumpkin puree first preheat oven to 350 degrees. Carefully cut pie pumpkin in half, scoop out the seeds and set aside. Place pumpkin flat side down on a baking sheet lined with parchment paper and roast for 35-45 minutes or until soft. Allow pumpkin to cool prior to scooping out the “meat”. To make simple pumpkin puree, blend in a blender or food processor until smooth. For pumpkin oatmeal recipe add 2 cups cooked pumpkin, 2 cups water, and 1 tsp pumpkin pie spice or cinnamon to a blender and blend on high until smooth. This is your pumpkin water used to cook the oatmeal. To prepare oatmeal, add spiced pumpkin water to a large pot and bring to a boil. Add 1 cup steel cup oats to the boiling pumpkin water, leave uncovered, and reduced to a simmer. Continue cooking for 30-35 minutes or until liquid is absorbed and oats are soft. While the oatmeal is cooking, dice pears and add to a small sauté pan over medium heat. Add 2 Tbsp maple syrup, 2 Tbsp hemp seed, and a pinch of sea salt then stir to combine. Continue cooking pears making sure to stir often until soft and edges are lightly golden, ~5-7 minutes. Ladle oatmeal into a bowl, add a swirl of sweetened milk, caramelized pears, pepitas, and an optional drizzle of maple syrup if desired. Serve warm. Leftover oatmeal can be kept in an air tight container in the fridge for up to 5 days. When ready to eat add milk, pears, and pepitas and either warm in the microwave or on the stove top. Roasted Pumpkin Seeds PREP TIME: 10 minutes TOTAL TIME: 25 minutes Serving: Depends on how many seeds your pumpkin had! A small pie pumpkin will generally have ¼- ½ cup seeds Ingredients Pumpkin seeds 1 Tbsp oil for every 1/2 cup seeds 1/4 tsp sea salt for every 1/2 cup seeds To make roasted pumpkin seeds first rinse seeds and allow to fully dry. Tossing seeds in a clean kitchen towel or paper towel can speed up the drying process. Add 1-2 Tbsp oil (we choose ghee) and sea salt or other flavorings of your choice. Mix with hands to make sure seeds are evenly covered in oil and seasoning. Roast in preheated oven at 350 degrees for 12-15 minutes or until golden and crunchy. Make sure to stir the seeds mid-way through cooking time and watch the seeds the last couple of minutes as they can burn fast. Allow seeds to cool to room temperature then store in an air tight container. Seeds will keep for 1-2 weeks or longer if kept in the fridge. Welcome pumpkin into our hearts and bellies. This oatmeal is so comforting and satisfying on a crisp fall morning. The spiced pumpkin with maple syrup, soft candied pears, and crunchy seeds combine wonderfully to showcase pumpkin for this fall dish. We hope we've inspired you to get creative with pumpkin in the kitchen this month and can't wait to see what you create. Please share!
Enjoy, Jess and Cecelia With the coming of fall we can't help but get excited about the beautiful fall colors we know are ahead. Viewing bold, multi-color leaves on a drive through a forested country road is a quintessential fall experience we hope to enjoy every year. Though being city dwellers we find ourselves spending more time at the fall farmers markets (still going strong!) and finding a similar beautiful color palette there. Root vegetables are coming into season and are the hearty addition to meals we all start to crave as the weather begins to cool. So let's enjoy their lovely colors this week as we learn more about root vegetables. Root vegetables are exactly as named, the edible root of a plant. Some common root vegetables are carrot, potato varieties, beet, ginger, onion and garlic though others include radish, parsnip, turnip, rutabaga and kohlrabi. They grow best in cool weather so can be planted in early spring and left to harvest until late fall making their season for fresh produce last into the winter. Understandably, root vegetables can be intimidating in the kitchen and less common varieties don't always get the attention they deserve. Root vegetables are packed with a variety of vitamins and minerals as they absorb nutrients from surrounding soil while growing and can provide a lower carbohydrate substitute at meals if used in place of grain products. And oh, the colors! Some of the simpler preparations include roasting, boiling and mashing though we just love a good root vegetable chip. We will forewarn you that these are time consuming and require attention and patience though we swear it pays off! But no judgement if you decide to make this dip and purchase root vegetable chips to go with. Look for brands with minimal ingredients including the root vegetables themselves, a simple vegetable oil (preferably coconut or olive oil but hard to find) , and salt. Spicy Wasabi Edamame Hummus PREP TIME: 5 minutes TOTAL TIME: 10 minutes Servings: ~2 cups hummus Ingredients 2 cups organic, shelled & cooked edamame 1/4 cup tahini 1/4 cup fresh lemon juice 1/4 cup untoasted sesame oil + 1 tsp to drizzle over the top of hummus before serving 1 Tbsp water 1 clove of fresh garlic, diced 2 tsp wasabi powder, or fresh wasabi if available 1/4 tsp sea salt 1 Tbsp sesame seeds reserved to sprinkle over the top of hummus before serving In a high speed blender or food processor combine edamame, tahini, lemon juice, sesame oil, water, garlic, wasabi powder, and salt and mix on high until a smooth texture is formed. Pour contents into a bowl and top with 1 tsp of untoasted sesame oil and a sprinkle of sesame seeds. Set aside while your chips are cooking. Roasted Root Vegetable Chips PREP TIME: 10 minutes TOTAL TIME: 35-45 minutes Servings: 4 Ingredients 1 medium-large* sweet potato 1 medium-large red beet 1 medium-large turnip 1 medium-large kohlrabi 4-5 Tbsp coconut oil (olive oil will also work) 1/2-3/4 tsp sea salt, more if you prefer a salter chip Preheat oven to 300 degrees and line 2 sheet pans with parchment paper. Peel each root vegetable and set aside. Using a mandolin set to 1/8" thickness, slice vegetables making sure to cut as evenly as possible - this will help each chip to cook evenly. Brush each side of the vegetable slices with oil and sprinkle with sea salt. Bake in preheated oven for 25-35 minutes or until chips are crispy. Make sure to watch closely as the chips can burn very quickly. Note that the thinner the chip, the faster it will cook. Allow chips to come to room temperature before serving. These chips are best eaten the same day, however, can be stored in an air tight container for up to 3 days. *Choose medium to large root vegetables as vegetable slices will shrink during the cooking process So...this dip...and those chips - a match made in fall heaven! The spicy and creamy wasabi hummus packs a punch of flavor perfectly mellowed by the warm, rich, and roasty veggie chips. Despite the effort, if you have the time we think these chips are definitely worth it. And such a great use for the abundance of root vegetables you'll find at farmers markets this fall.
Enjoy, Jess and Cecelia Real talk, being hangry (hungry + angry) is just no fun. We make an effort to always have satiating snacks on hand but watch out if we forget and go a little too long without food, just ask our significant others! If you can relate, or if you just love a satisfying snack, this post is for you. In a bite these bars will eliminate hangry from your vocabulary, if it is even a word to begin with? Nuts and seeds can be thanked for the satiating quality of these bars. Nuts and seeds not only contain heart healthy fats but are also are a good source of protein and fiber, all of which are necessary to keep you feeling full and satisfied until your next meal. About 50% of the fat content in cashews comes from monounsaturated fat, a healthy fat that can help lower LDL (or bad cholesterol) in your blood. While we are on the topic of healthy fats, sesame seeds are known to help reduce cholesterol levels given their high content of cholesterol lowering phytosterols. All nuts and seeds contain protein, however, hemp seeds are in a class of their own. Hemp seeds are one of the very few plant proteins containing all the essential amino acids. A 3 tablespoon serving of hemp seeds contains a whopping 10 grams of plant based protein! The fiber found in seeds, specifically chia and flax seeds, is high in soluble fiber which also aids in hunger control. In the recipe listed below, if cut into 12 equal sized bars, each contains ~4 grams of fiber and 5 grams of protein to keep you full and satisfied. As you can probably tell, we could go on and on about the endless benefits of nuts and seeds but would rather get to the recipe now! Seeduction Apple Bars PREP TIME: 20 minutes TOTAL TIME: 55-60 minutes (includes cooking time) Servings: 10-12 bars Recipe inspired by Half Baked Harvest Blog Ingredients Bars 1 cup raw cashews 1/2 cup sweetened coconut flakes 1/2 cup dried unsweetened apple slices, diced 4 Tbsp sesame seeds (we used 2 Tbsp white and 2 Tbsp black sesame seeds) 2 Tbsp chia seeds 3 Tbsp flax seeds 2 Tbsp hemp seeds 1/4 cup cooked quinoa (could also use cooked steel cut oats) 1/2 cup pure maple syrup (could also use honey) 1 Tbsp coconut oil, melted 1 tsp sea salt 1/4 tsp cinnamon White Chocolate Dip 8 oz white chocolate chips (We used Ghirardelli white chocolate chips. Look for white chocolate without any artificial flavorings) 1 vanilla bean (inside scraped out) 1/4 tsp cinnamon Preheat oven to 350 degrees then lightly oil an 8x8" pan with coconut oil and line with pre-fitted parchment paper. Make sure to let the parchment paper hang over on two of the four sides to easily remove bars from pan once cooked and cooled. Using a separate large baking sheet place cashews, coconut flakes, sesame, chia, flax, and hemp seeds in a thin layer making sure to keep them separated. Lightly toast for 10 minutes stirring once for even toasting. Remove from the oven to cool. Cook quinoa according to package directions and set 1/4 cup aside. Set aside 1 Tbsp sesame seeds, 1 Tbsp chia seeds, 1 Tbsp flax seeds, and 1 Tbsp hemp seeds for later use. In a food processor or a blender, add toasted cashews, coconut flakes, dried apples, remainder of seeds and cooked quinoa. Process until a small pebble sand-like texture is formed. Add in the maple syrup, coconut oil, salt, and cinnamon. Process just until the mixture comes together, making sure to avoid over processing. Press dough into prepared pan, sprinkle reserved seeds over the top of the dough and lightly press down using a piece of wax paper to prevent the dough from sticking to your hands. Bake in a preheated oven for 35-40 minutes or until a toothpick comes out clean. Allow bars to cool before removing from the pan then carefully cut into 10-12 evenly shaped bars (shape of your choice). Place bars on a wax paper lined baking sheet and set in the fridge to chill. Meanwhile, melt the white chocolate in a double boiler or in a microwave safe glass bowl in increments of 10 seconds stirring between each to prevent the chocolate from burning. Stir the cinnamon and the inside of vanilla bean into the melted chocolate. Carefully dip the bottom of chilled bars in melted chocolate then place on prepared wax paper lined baking sheet. Repeat until all bars are dipped in chocolate. Place back in the fridge to set. Bars can be eaten at room temperature or chilled right from the fridge. Store in an air thight container for 3-5 days in the fridge.....if they last that long! So, are we right or what? No more hangry here. These bars keep us satisfied for a good 4 hours as a quick breakfast or yummy snack. Their texture is soft and chewy and the flavor rich and sweet with hints of apple and cinnamon. And such a perfect use for white chocolate with the hearty nuts and seeds balancing white chocolate's almost extreme sweetness. Feel free to pass this recipe along to anyone else you know that may get hangry now and again, they and you will be glad you did!
Goodbye Hangry, Jess and Cecelia If you've been enjoying your local farmers market or CSA program as we've been this summer you may be seeing an abundance of hearty greens just waiting to make their way into your next recipe. Though kale is a very popular super green, there are many other varieties of hearty greens that offer similar benefits. We do have to admit that we love kale and had to challenge ourselves this week to give another hearty green a chance, and boy are we glad we did! Swiss chard has been making a steady appearance at the local markets and in our CSA boxes recently and inspired this recipe. But more on greens first! The term dark green leafy vegetables refers to a large variety of lettuces (romaine, butterhead, arugula), greens (kale and collards), as well as spinach and swiss chard to name a few. Leafy greens are considered nutritional powerhouses due to their variety and high content of certain vitamins, minerals and antioxidants. Swiss chard in particular contains vitamin A, vitamin K, vitamin C, potassium, calcium, and iron. It is regarded as an important iron source specifically for those following vegan diets though may not be a reliable source of calcium due to the presence of oxalic acid in swiss chard which can bind calcium and inhibit absorption in the intestine. Swiss chard does have a more bitter taste than other greens and is less likely to be consumed raw for this reason. It cooks down well with long, slow cooking methods though we wanted to find a fresher use for this power green perfect for the late summer season. We think this recipe highlights chard in a subtle way and may help you fall in love with another green, we sure did! Swiss Chard and White Beans with Lemon Herb Olive Oil PREP TIME: 45 mins (+ 12 hour soaking time) TOTAL TIME: 50 minutes (+ 12 hour soaking time) Servings: 4 Ingredients Beans 1 1/2 cup dried white navy beans or any other variety of white bean Sauce* 1/2 cup extra virgin olive oil 1 bunch swiss chard 2 cloves garlic, minced 3 stems of fresh oregano, ~1 Tbsp of removed leaves 4 large fresh basil leaves, torn into small pieces I bay leaf, finely crushed 1 1/2 tsp paprika 1 /2 tsp sea salt Dash of red pepper flakes Juice of 1 small lemon Fresh tomato and pepper relish 1/2 cup diced cherry tomatoes (we used sweet yellow) 1/2 cup diced sweet pepper (we used sweet yellow) 1/4 tsp sea salt 1/4 tsp cracker black pepper 2 tsp red wine vinegar Start by placing the dried beans in a large bowl, cover with water, and place a lid or plate over the top. Allow beans to soak at room temperature for ~12 hours. Drain soaking water and give the beans a quick rinse before adding to a pot with enough liquid to cover and a sprinkle of sea salt. Bring mixture to a boil then lower heat to medium-low, partially cover with a lid allowing steam to escape, and simmer for ~45 minutes or until beans are tender but still firm enough to hold their shape. Drain beans from cooking liquid while reserving ~2-3 Tbsp of cooking water in a small bowl. Dice tomatoes and peppers into small cubes. Add red wine vinegar, salt, and pepper and stir to combine then set aside. Rise, de-stem, and chop swiss chard into bite size pieces and set aside. Using a mortar and pestle lightly smash the fresh oregano, basil, and bay leaf until fragrant. Add olive oil to a large pan and turn to medium low heat. Add crushed garlic to oil and stir until fragrant. Once oil has warmed, turn heat off and add chopped swiss chard, smashed herbs, paprika, salt, red pepper flakes, and lemon juice to the oil and stir to combine all ingredients. Add cooked beans to the finished sauce and stir until sauce is well dispersed. Serve beans warm with a spoon of fresh tomato pepper relish over the top. *Sauce inspired by this recipe from another food blog we love, 101 cookbooks by Heidi Swanson This dish is leafy green perfection. The rich olive oil sauce brightened with plenty of paprika and flowery oregano creates a perfect medium for the slightly bitter swiss chard to truly shine. This over firm white beans and topped with a fresh tomato and sweet pepper relish is a meal you surely don't want to miss. With this recipe you won't have to wonder again what to do with those unique hearty greens - we think this will work with just about any variety!
Enjoy, Jess and Cecelia We've done it again friends. Another fresh summer recipe is waiting to make its way from our kitchen to yours. This dish is so right in the midst of summer. When it's this hot out we doubt you have plans to make standard lasagna anytime soon. This recipe is relatively quick, requires no cooking, and is a great way to use the abundant zucchini available at farmers markets and in home gardens. Just don't expect this to be anything like standard lasagna. Instead imagine a summer version of lasagna wearing a bikini. Still can't picture it? Well then this is a recipe you'll just have to try! Though first let's learn more about the star ingredient in this raw lasagna filling. With the summer Olympics kicking off in Brazil this past weekend we were inspired to highlight the unique Brazil nut in this recipe. Though maybe less well known than some other nuts, Brazil nuts are an interesting nut variety with an important nutrient profile. Brazil nuts have protein, fiber, heart-healthy monounsaturated fat, and the highest selenium content of any other food (wow!). Selenium is an essential trace mineral necessary for inhibiting the oxidation of fat within the body, is important for immune protection, and helps to maintain healthy heart function. Selenium is also an antioxidant that when paired with vitamin E or vitamin A can help protect against inflammation. Given this fun fact, Brazil nuts paired with vitamin A rich tomatoes (as featured in this recipe!) may help improve inflammation from acne. Amazingly, Brazil nuts are the only naturally occurring concentrated source of selenium - you can get your daily dose with just two Brazil nuts a day! So now that you're completely pumped about Brazil nuts, let's hit the recipe. Raw Lasagna PREP TIME: 20 minutes + 12 hour soaking time TOTAL TIME: 30 minutes Servings: 9-12 Ingredients Nut cheese 1 1/2 cup raw unsalted Brazil nuts 1 1/2 cup raw unsalted cashews 1/4 cup raw shelled hemp seeds 1/4 cup nutritional yeast 2-4 Tbsp water 3 small cloves garlic, minced 1 tsp sea salt 1/8 tsp cracked black pepper Lasagna 3 medium or 5 small zucchinis 1 bunch raw kale (any variety will work) 1 Tbsp extra virgin olive oil 1/4 tsp sea salt 1/3 cup raw shelled hemp seeds Sauce 4 large tomatoes (we prefer a firmer tomato such as the roma variety which will hold their shape once cut) 2 small cloves garlic, minced 1/4 cup fresh basil, chopped 1/8 tsp cracked black pepper In a large bowl, combine Brazil nuts, cashews, and room temperature water to cover. Cover with a lid and allow nuts to soak for 8-12 hours. Drain water from nuts and place soaked nuts in a food processor. Add hemp seeds, nutritional yeast, garlic, salt, and pepper to the food processor. Turn machine on low and slowly add in 1 Tbsp water at a time until the texture resembles that of ricotta cheese. Place cheese in a bowl and set to the side. Using a mandolin, carefully cut zucchini into long strips 1/8" thick. Keep in mind you do not want the zucchini to be too thin as a thicker noodle will add texture to this dish. Place sliced zucchini to the side. Chop kale into bite size pieces and massage with olive oil and salt until kale has a wilted appearance. To make the tomato sauce, dice tomatoes and add to a bowl. Add minced garlic, chopped basil, and black pepper to the bowl of tomatoes and stir to combine. If you have very juicy tomatoes leading to a watery sauce, pour or strain off some of the additional liquid. To assemble the lasagna, place zucchini strips on the bottom of a 8"x 8" pan making sure to slightly overlap the strips. Spread 1/3 of the nut cheese over the zucchini, add 1/3 of the messaged kale, and a sprinkling of the hemp seeds. Repeat until you have 3 layers. Add an additional layer of zucchini on top. Using a piece of wax paper gently press down on the top of the finished lasagna. This will help to seal the layers. Using a very sharp knife, carefully cut lasagna into 9-12 pieces. Spoon tomato sauce onto a plate, place a piece of lasagna on top of the sauce, and finish with additional tomato sauce and a sprinkle of salt. Keep lasagna in an air tight container in the fridge. Lasagna is best consumed within 1-2 days. This raw lasagna is every bit as different from standard lasagna as you can imagine, but in a really good way! So fresh and light from the thin strips of zucchini and massaged kale but satisfying and rich from the nut based filling. This all topped with a bright tomato sauce in the midst of tomato season is almost too good to be true. But it is true and can easily be making an appearance at your dinner table sometime soon.
Enjoy (in a bikini), Jess and Cecelia We've been on a roll this summer creating fabulous warm weather inspired recipes, or at least we think so! While it is still nice and warm we have less of a craving for hot meals requiring a lot of cooking time, leading us to wonder, what's for dinner? This week we decided on a vegetarian sushi roll packed with fresh flavors and bright colors. But before we get rolling let's find out more about the benefits of a key sushi making ingredient. Seaweed is a key ingredient in sushi making that is rich in nutrients, minerals, and trace minerals and particularly high in iron, calcium, and iodine. Iodine is a trace element essential to the human body for normal thyroid function. It is found naturally in some foods (including seafood and seaweed), taken as a supplement, or consumed through fortified foods. Table salt, or iodized salt, is well known for its iodine fortification which began in the United States in the 1920s. Fortification began due to a large incidence of enlarged thyroid glands in the population shown to improve with iodine supplementation. Iodine deficiency still remains a global health concern mostly in developing countries without standard dietary fortification, though decreased intake of iodized salt in developed countries can lead to decreased iodine intake. Unlike seafood and seaweed, sea salt is not a good source of dietary iodine and has replaced iodized salt in many households. A sushi roll sized portion of seaweed does contain more than the recommended daily intake of iodine and can supply this vital nutrient in the diet. Though we will note recent concerns surrounding some seaweed and its exposure to toxins and pollutants in the ocean. But don't worry! Like with most foods we recommend balance and moderation to reap the benefits and minimize any potential risk. So now, on to seaweed's role in sushi making! Sushi rolling is truly an art that can be mastered with some practice. A common mistake in sushi making is over stuffing your roll. Over stuffed rolls are very difficult to roll, will be messy and difficult to seal. When new to sushi making, it will be easier to roll sushi with the rice on the inside of the seaweed as we did. Though if you prefer to have the rice on the outside of your role there are two key points to keep in mind: the rice must be sticky enough to hold to the seaweed paper and your sushi mat should be lined on both sides with plastic wrap to avoid the rice from sticking in the wooden grooves. With all sushi making it is important to keep the roll tight as you go to keep the ingredients from falling out once sliced. Well we hope that by now you are not too intimidated by the process and ready to tackle your own homemade sushi. Because sushi rolling at home is easy, quick, inexpensive, fun, and most importantly delicious! Summer Sushi Rolls with Mango Sweet and Sour Sauce PREP TIME: 1 hour (includes cooking & cooling rice) TOTAL TIME: 1 hour 15 mins Servings: 4 rolls Ingredients Sweet & Sour Rice 1 cup uncooked brown sushi rice 2 cups water 2 Tbsp raw apple cider vinegar 1 Tbsp cane sugar 1/2 tsp sea salt Roll 4 dried nori seaweed sheets 4 oz sprouted firm tofu 1/4 tsp powdered turmeric 1/4 fresh mango, thinly sliced 1 small cucumber, peeled and sliced into matchsticks 1/4 avocado, thinly sliced Fresh cilantro Black and white sesame seeds Mango Sweet & Sour Sauce 1/2 cup fresh mango, cubed 1/2 cup water 1/4 cup vinegar (we used lavender lemongrass vinegar, white vinegar will also work) 2 Tbsp cane sugar 1 dried red chili pepper 2 tsp wasabi powder (if unable to find look at specialty or Asian markets) Cook sushi rice according to package directions then remove from heat and add apple cider vinegar, cane sugar, and salt. Stir rice until well combined and place in the fridge to cool. To make the sauce, combine mango, water, vinegar, cane sugar, dried chili pepper, and wasabi powder in a blender. Mix on high until smooth. Place sauce into a shallow pan and simmer on the stove top for 10-15 minutes until sauce begins to thicken and sticks to the back of a spoon. Place in the fridge to cool. Next prepare the roll ingredients. Drain tofu, carefully cut into matchstick pieces, then generously sprinkle with powdered turmeric. If your tofu is on the dry side you made need to place in a shallow dish with ~1 Tbsp water to help the turmeric disperse and evenly cover the tofu. Peel the outer cucumber skin and slice into thin matchstick strips. Peel and slice mango and avocado into thin strips. To make your rolls place 1 sheet of nori on a sushi mat. Nori has a rough side and a smooth side - make sure the rough side is facing up. Place ~1/2 cup cooked sushi rice in the middle of the nori and carefully spread rice outward leaving ~1/2" space on the top and bottom of the nori. The sushi rice is sticky and we found it helpful to keep a small bowl of room temperature water on hand to dip your finger tips in to make spreading the rice easier. Starting at the end closet to you, place your filling ingredients in a horizontal line (pictured above). With the sushi mat underneath the nori sheet carefully roll nori over ingredients while pulling the mat tight as you roll to form a seal. Continue this process until you have a sealed sushi roll. Evenly cut roll into 8 slices. Repeat until all the ingredients have been used. If you do not plan to eat all the rolls at the time of making, uncut rolls will stay fresh in the fridge for 2-3 days. Dip and enjoy! This roll is so fresh, bright, and light but filling - basically a perfect summer meal. And this mango sweet and sour sauce with wasabi is the ideal place for your gorgeous little sushi rolls to take a dip! It's sweet and tangy with a strong spicy kick from the wasabi. Now finish those rolls and get back to whatever fun summer activities you've been enjoying today.
Have fun, Jess and Cecelia |
AuthorsJess and Cecelia welcome you to our kitchen. We are fun-loving and passionate foodies working to make the world a healthier, happier place one plant based recipe at a time. Categories
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