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Plant-Based Fall Meal Plan, Part 1

November 1 2017 Golubka Kitchen 

Plant-Based Fall Meal Plan, Part 1 This summer, we set out to share one practical, budget-friendly, and non-boring plant-based meal plan per season. Here is our meal plan for the Fall of 2017! We are really excited about the recipes in this one. It all starts out with cooking a pot of lentils and a pot of rice, roasting some winter squash, and prepping some kale. Those foundations then make their way into breakfast, lunch and dinner recipes that will take you through a whole week of nourishing and cozy fall meals. As usual, we are splitting this meal plan into two parts. This first part will focus on weekend prep, as well as breakfast and lunch recipes. Part 2 is here, and it’s all about dinner and dessert recipes. Here we go! Menu (see Part 2 for dinner and dessert recipes) Breakfast Turmeric Millet Porridge with Roasted Squash Date-Sweetened Apple and Squash Muffins Lunch Grain Bowl with Marinated Delicata Squash, Coconut Kale, and Lentil Hummus Simple Butternut Squash and Green Apple Soup Dinner Brown Rice, Lentil, Kale and Squash Veggie Burgers w/­­ Any Fixings of Choice Brussels Sprout Tomato Stew Dessert Rosemary-Roasted Plums with a Cardamom Sprinkle *all recipes are vegan and gluten-free and will make enough for a week, for 2-3 people Shopping List (print) Bring this list with you when you go food shopping, its got all the ingredients youll need for the recipes in this meal plan. All the items are separated by category, to make the shopping easier and more efficient. Take the time to look over this list beforehand and cross out any items you already have. The hope here is that you own some of the pantry staples, spices, and maybe even some of the produce required, which will help minimize the list. Produce Vegetables - 1 large and 1 medium butternut squashes - 2 medium delicata squashes - 1 lb Brussels sprouts - 2 bunches kale (or 1 very large bunch) - 4 cups baby spinach - 1 jalape?o pepper - 1 lb crimini mushrooms - 2 medium carrots - 3 large yellow onions - 2 heads of garlic Fruits - 2-3 green apples - 1 lemon - 1-2 limes (if using in place of brown rice vinegar for the marinated delicata) - 8 ripe plums Herbs  - rosemary - sage - green onions (optional) - thyme (optional) Other - 3 cups almond milk or other plant milk of choice - 1 13.5 oz can unsweetened Thai coconut milk - 1 28 oz can or box crushed tomatoes - 1 cup brown rice flour or other gluten free flour - sesame tahini - white sweet miso - burger fixings like buns, lettuce, or anything else you like w/­­ your veggie burgers - vanilla ice cream or plain yogurt to serve with the roasted plums (optional) - crackers to snack on with the hummus or sourdough bread to eat with the hummus, soup or stew (optional) Bulk - 2 1/­­4 cups dried green lentils - 3/­­4 cup millet - 1 1/­­2 cups brown rice (2 cups if using rice for the grain bowl) - 1 cup other grain of choice for the grain bowl, or 1/­­2 more cup of brown rice - 5-7 Medjool dates - 2 cups pumpkin seeds – toasted - unsweetened coconut flakes (optional) - cacao nibs (optional) Pantry /­­ Refrigerator Staples - neutral coconut oil - apple cider vinegar - brown rice vinegar (if not using limes for delicata marinade) - balsamic vinegar (optional) - tamari - olive oil - toasted sesame oil - tomato paste - coconut sugar - sea salt - maple syrup or honey - sriracha/­­chili sauce of choice - baking soda - baking powder Spices - whole cumin seeds - whole coriander seeds - green cardamom pods - smoked paprika - black peppercorns - turmeric - red pepper flakes - bay leaves (optional) Day by Day Prep List Saturday Night (Night Before Main Prep Day): These are just quick tasks that need to be done the day before your main prep day. Soaking grains and lentils helps rid them of phytic acid, which makes them easier to digest. It also kickstarts the germination process, making the grains and lentils more nutritious. - Soak 3/­­4 cup of dried millet overnight in plenty of purified water, with a splash of apple cider vinegar/­­lemon juice. - Soak 2 1/­­4 cups of lentils overnight in plenty of purified water, with a splash of apple cider vinegar/­­lemon juice. - Soak 1 1/­­2 cups of brown rice (2 cups if you are using it for the grain bowl) overnight in plenty of purified water, with a splash of apple cider vinegar/­­lemon juice. - If not using brown rice for the grain bowl, soak 1 cup of another grain of choice for the grain bowl in plenty of purified water, with a splash of apple cider vinegar/­­lemon juice. Sunday (Main Prep Day): This is your main prep day, which you can also split into multiple days, depending on your schedule. You will find all the recipes for this prep day in this post, which includes two breakfast options and two lunch options for the whole week, as well as some simple prep for the dinners for the coming week. - Roast the butternut and delicata squashes to be used in Turmeric Millet Porridge with Roasted Squash, Apple and Squash Muffins, Lentil and Squash Hummus, Simple Butternut Squash and Green Apple Soup, Veggie Burgers, and Grain Bowl. - Cook the lentils to be used in the Lentil and Squash Hummus, Veggie Burgers, and the Brussels Sprout Tomato Stew. - Cook the brown rice to use in the Veggie Burgers and the Grain Bowl, if that’s your grain of choice for the bowl. - If you chose another grain for the grain bowl, cook it now as well. - Cook the kale and coconut kale to be used in the Grain Bowl and Veggie Burgers. - Make the Lentil and Squash Hummus to be used in the Grain Bowl, on the Veggie Burgers, and on crackers/­­bread as a snack throughout the week. - Marinate the roasted delicata squash to use in the Grain Bowl. - Make the Simple Butternut Squash and Apple Soup. - Bake the Date-Sweetened Apple and Squash Muffins. - You can also cook the Turmeric Millet Porridge with Roasted Squash for your breakfasts ahead of time, but I suggest making it in the morning. It’s pretty quick. Monday Night: Make the Veggie Burgers to have for dinner on Monday, Tuesday, and possibly Wednesday nights. This will be fairly quick, since you’ve already cooked the squash, rice, kale and lentils that are called for in the recipe during prep day. Roast the plums for dessert on Monday or Tuesday night, it’s quick and you will have enough for dessert for the rest of the week. The recipes for the Veggie Burgers, Brussels Sprout Stew and the Roasted Plums are in Part 2.  - Make the Brown Rice, Lentil, Kale and Squash Veggie Burgers. - Make the Rosemary-Roasted Plums with Cardamom Sprinkle. Wednesday/­­Thursday night: Once you’ve finished eating the Veggie Burgers, prepare the Brussels Sprouts Stew for dinner starting Wednesday or Thursday night and until the end of the week. The recipe for the stew is in Part 2.  - Make the Brussels Sprout Tomato Stew.   Prep 1. Winter squash is a beautifully versatile vegetable that can be used in millions of ways in both sweet and savory dishes. It’s always a great idea to roast a bunch of squash on the weekend, to use in all kinds of dishes throughout the week. In this meal plan, we use Butternut and Delicata Squashes in the Turmeric Millet Porridge with Roasted Squash, Apple and Squash Muffins, Lentil and Squash Hummus, Simple Butternut Squash and Green Apple Soup, Veggie Burgers, and Grain Bowl. See what I mean? It really is a super-vegetable. Roasted Butternut and Delicata Squashes   Print Ingredients 1 large and 1 medium butternut squash - cut in half lengthwise and seeded 2 medium delicata squashes - seeded and sliced into ½-inch rings neutral coconut oil - soft sea salt freshly ground black pepper Instructions Preheat the oven to 400° F (200° C). Prepare 2-3 parchment paper-lined baking sheets. Arrange all the squashes on the baking sheets in a single layer. Oil them with the coconut oil and sprinkle with salt and paper. Roast the delicata squash for 10 minutes, then flip all the rings and roast for another 15-20 minutes, until cooked through and golden on both sides. Delicata squash skins are edible, so no need to peel off the skin. Roast the butternut squashes at the same time, for about 40 minutes or until soft throughout. You should end up with about 3 cups of roasted mashed squash flesh from the large butternut squash, which you will use for the hummus, muffins, porridge and burgers. The remaining 1 medium butternut squash will be used for the Simple Squash and Apple Soup. 3.5.3226   2. A pot of lentils, cooked on the weekend, can easily take you through a week of meals. They are nourishing, affordable, and can work as a base for so many meals. In this meal plan, we use French lentils in the Lentil and Squash Hummus, Veggie Burgers, and the Brussels Sprout Tomato Stew. Pot of Lentils   Print Ingredients 2¼ cups dried French lentils - soaked overnight in purified water with a splash of apple cider vinegar sea salt Instructions Drain and rinse the lentils. Place them into a medium-large pot, cover with purified water, and bring to a boil over high heat. Lower the heat to a simmer and cook for about 15-20 minutes, or until soft, but still intact. Add salt at the last 5 minutes. Drain and use in recipes right away or store in an airtight container for up to 5 days. 3.5.3226   3. Similarly to lentils, a pot of rice or any other grains, prepared on the weekend, can help you pave the way to quicker and better meals throughout the week. In this meal plan, we use brown rice in the Veggie Burgers and the Grain Bowl (if that’s the grain you chose for your bowl). Serve any leftover rice with the Brussels Sprout Tomato Stew. If you chose a different grain for your grain bowl, cook it now as well. Pot of Brown Rice   Print Ingredients 1½ cups brown rice (2 cups if using rice for your grain bowl) - soaked overnight in purified water with a splash of apple cider vinegar 2½ cups filtered water (3½ cups if cooking 2 cups of rice) sea salt Instructions Drain and rinse the rice. Combine it with the water and plenty of sea salt in a medium pot, cover with a lid and bring to a boil. Lower the heat to a simmer and cook, covered, for 25-40 minutes, until all the water is absorbed and the rice is cooked. Use in recipes right away or store refrigerated in an air-tight container for up to 4 days. 3.5.3226   4. Blanching kale is one of my favorite, low maintenance ways of prepping a whole bunch of it for the week. In this meal plan, it will be used for the Coconut Kale and the Veggie Burgers. I also like to use the leftover kale cooking water for soups, stews, etc. In this meal plan, you can use the leftover kale broth for the Coconut Kale, the Brussels Sprout Tomato Stew and even the Simple Squash and Apple Soup. Half of this blanched kale gets stored away for later use in the Veggie Burgers, while the other half becomes the Coconut Kale for our grain bowl lunch. You’re going to love the coconut kale – it’s velvety, creamy, and keeps well throughout the week. Blanched Kale and Coconut Kale   Print Ingredients 2 bunches (or 1 very large bunch) kale of choice sea salt 1 can unsweetened Thai coconut milk Instructions Separate the kale leaves from the stems. Wash and tear the leaves into roughly bite-sized pieces. Reserve the stems to use in homemade vegetable broth in the future, if desired. Place the torn kale leaves in a large pot and cover with purified water. Add salt and bring to a boil over high heat. Reduce the heat to a simmer and cook for 10 minutes. Drain the kale, reserving the cooking liquid for the Coconut Kale and the Brussels Sprouts Tomato Stew. Return half of the kale to the same pot. Squeeze the other half of the kale dry and store it away in an air-tight container, in the refrigerator, to use later in the veggie burgers. Add ½ cup of the reserved kale cooking liquid and 1 can of coconut milk to the pot. Bring to a strong simmer and cook for 10-20 minutes, until creamy. Add more of the kale cooking liquid throughout the cooking time, if needed. Taste for salt and adjust, if needed. Eat right away or store refrigerated in an airtight container for up to 4 days. 3.5.3226   5. The good news is, you already have all the important ingredients prepared for this hummus – you’ve cooked the lentils and roasted the squash, which you’re going to puree with autumn herbs, garlic, tahini, lemon juice, and olive oil. Though for efficiency’s sake, we use lentils instead of the traditional chickpeas here, the spread still very much tastes like hummus. And not just any hummus – it’s fresh, savory, earthy hummus that’s better than anything you can get at the store. Use it throughout the week in the Grain Bowl, on top of the Veggie Burgers, or as a quick snack with some crackers. Lentil and Squash Hummus   Print Ingredients ¼ cup plus 2 tablespoons olive oil - divided 4-5 cloves of garlic - peeled and sliced 1-2 tablespoons chopped herbs, such as rosemary, sage and thyme 1 cup roasted mashed butternut squash (from the large butternut squash from above) sea salt freshly ground black pepper 1½ cups cooked green lentils (from above) juice from 1 lemon ¼ cup sesame tahini 3-4 tablespoons cold water toasted pumpkin seeds - for garnish (optional) Instructions Warm 2 tablespoons of olive oil in a small sauté pan over medium heat. Add garlic and herbs and sauté for about a minute, until garlic is fragrant and cooked, but not burnt. Add the squash, salt and pepper, and toss to coat. Stir around for a minute or so for the flavors to mix. Add the mixture to a food processor or a high-speed blender like a Vitamix. Add the lentils to the food processor/­­blender, followed by the lemon juice, sesame tahini, and more salt, to taste. Process until smooth, scraping the walls if needed. With the motor still running, pour in ¼ cup of the olive oil through the funnel, followed by the cold water. Pour in the water 1 tablespoon at a time until you achieve a desired, creamy consistency. Sprinkle the hummus with the toasted pumpkin seeds when serving, if using. Store the hummus in the refrigerator in an air-tight container for up to 5 days. 3.5.3226   6. Marinating vegetables is one of my favorite preparations, especially if I’m cooking ahead. It’s as easy as mixing up a marinade, and the veggies will only get more flavorful with each passing day. This miso-marinated delicata squash has got it all – it’s a little sweet, a little savory, and a bit spicy. It’s the perfect, powerful component to a memorable grain bowl, which is how it’s utilized in this meal plan. If you are planning on eating this squash at work/­­social settings, you might need to be cautious with the garlic – the squash is still really good without it! Miso-Marinated Delicata Squash   Print Ingredients 2 sliced and roasted delicata squashes (from above) 2 tablespoons white sweet miso paste 1 tablespoon maple syrup or honey (not vegan) 2 teaspoons chili sauce, such as sriracha 4 tablespoons brown rice vinegar or lime juice 1 tablespoon tamari 2 teaspoons sesame oil 1 garlic clove - minced (optional) 1 tablespoon finely chopped green onion (optional) Instructions Place the sliced and roasted delicata squash in a shallow dish. In a small bowl, combine the miso with the maple syrup and sriracha, and mix until smooth. Add the rice vinegar/­­lime juice, tamari, and sesame oil, and mix until smooth. Mix in the sesame seeds, garlic and green onion, if using. Pour the marinade over the delicata squash and toss to coat. Cover and let marinate at room temperature for 1-3 hours. Keep refrigerated for up to 5 days. 3.5.3226   Recipes 1. These gluten-free muffins make for a great breakfast or snack. They are very subtly sweet – sweetened only with dates – and get their soft, crumbly texture from the roasted squash that’s hiding in the batter. There are pockets of cubed apple throughout, and the pumpkin seeds on top add a nice bit of crunch. Date-Sweetened Apple and Squash Muffins   Print Serves: 10 medium-sized or 12 small muffins Ingredients 1½ tablespoons neutral coconut oil, plus more for oiling the pan ¾ cup brown rice flour or other gluten-free flour pinch of sea salt 1 teaspoon baking powder ½ teaspoon baking soda 5-7 soft Medjool dates - pitted and soaked in 1 cup of hot water for 10 minutes ½ cup roasted mashed butternut squash (from the large butternut squash from above) 1 tablespoon apple cider vinegar 1-2 Granny Smith apples - peeled and finely cubed (optionally slice some of the apple to decorate the tops of muffins) 2 tablespoons chopped sage leaves (optional) pumpkin seeds - for sprinkling Instructions Preheat oven to 375° F (190° C). Prepare a muffin pan by thoroughly oiling the holes or lining it with paper muffin liners. Combine the flour, salt, baking powder and baking soda in a medium bowl. Put the dates in an upright blender, together with their soaking water. Add the squash and blend until smooth. Add the coconut oil and vinegar and pulse to combine. Pour the wet mixture into the bowl with the dry ingredients and quickly stir to mix. Fold in cubed apples and sage, if using. Fill the muffin holes with the batter until each hole is about ⅔ full. Sprinkle each muffin with pumpkin seeds and decorate with apple slices, if using. Bake for 25-30 minutes, until a toothpick comes out clean. Let cool a little, then remove the muffins from the pan and let them cool on a cooling rack. Enjoy right away or store in an air-tight container for up to 4 days. 3.5.3226   2. This millet porridge is warming, cozy, satisfying, and overall perfect for chilly fall mornings. Millet is a humble and affordable gluten-free grain, but it has the potential to be quite creamy and luxurious when cooked in plant milk with turmeric and squash. The porridge is pictured here topped with some of the roasted plums from Part 2 of this meal plan, which makes it even more special. Turmeric Millet Porridge   Print Ingredients 2 tablespoons coconut oil or ghee (not vegan) 1 teaspoon turmeric a few grinds of black pepper (to activate the turmeric) ¾ cup millet - soaked overnight in purified water with a splash of apple cider vinegar 1½ tablespoons coconut sugar pinch of sea salt 4 cups almond milk or other plant milk (or 3 cups milk and 1 cup water) - divided 1 cup roasted butternut squash (from the large butternut squash from above) toasted pumpkin seeds and coconut flakes - for serving (optional) Instructions Warm the oil/­­ghee in a medium saucepan over medium heat. Add the turmeric and black pepper, and stir around for about a minute. Add the millet, coconut sugar, salt and 3 cups of plant milk (or 2 cups of milk and 1 cup of water). Bring to a boil, lower the heat to a simmer and cook, covered, for 20 minutes. Stir periodically to prevent the porridge from sticking to the bottom. In the meantime, blend the squash and the remaining 1 cup of plant milk in a high-speed blender. Mix the blended mixture into the porridge after the 20 minutes of cooking and stir to combine. Simmer everything for another couple of minutes. (Alternatively, skip blending the squash and the remaining plant milk in a blender and add both the squash and the rest of the milk to the porridge, stirring to warm everything through. This will result in a less smooth porridge with some pockets of squash, which I like as a nice change from a smooth porridge). Serve the porridge topped with toasted pumpkin seeds and coconut flakes, if desired. Store in an air-tight container for up to 5 days. Reheat gently over medium low heat with more ghee/­­coconut oil and a splash of plant milk or water. 3.5.3226   3. This grain bowl will come together very quickly during a weekday lunch, since you’ve already gotten all the components ready during prep day. As an alternative to the bowl, you can spread the hummus on some sourdough bread and top that with the squash for an open-faced sandwich, with the coconut kale on the side. Marinated Delicata Squash, Coconut Kale, and Lentil Hummus Grain Bowl   Print Ingredients cooked brown rice or another grain of choice (from above) coconut kale (from above) miso-marinated delicata squash (from above) lentil and squash hummus (from above) toasted pumpkin seeds Instructions Heat up the rice and coconut kale in a pan or saucepan with a bit of oil or water. You can also gently heat the miso-marinated squash, but be careful not to heat it too much because of the miso. Serve all the components together in a bowl, sprinkled with toasted pumpkin seeds. 3.5.3226   4. Our second lunch option is a very lovely and very simple pureed fall soup, with flavors of butternut squash, green apple, and autumn herbs. Simple Butternut Squash and Apple Soup   Print Ingredients 1 tablespoon neutral coconut oil 1 large yellow onion - chopped 1 green apple - peeled, cored and chopped 2 garlic cloves - sliced 1 teaspoon coriander seeds - preferably freshly ground about 1 tablespoon chopped sage and rosemary sea salt freshly ground black pepper flesh from 1 medium roasted butternut squash (from above) Instructions Warm the oil in a medium saucepan over medium heat. Add the onion, apple, garlic, coriander and herbs, if using, and sauté everything for 10 minutes. Scoop the flesh out of the roasted squash and add it to the saucepan, followed by the sea salt, pepper and 3 cups of purified water. Bring to a boil and simmer for 10 minutes, until all the flavors are combined well. Carefully blend everything in an upright blender until smooth. Taste for salt and adjust if needed. Serve right away or store in an airtight container for up to 5 days. 3.5.3226 Continue to Dinner and Dessert Recipes > > >  You might also like... Moroccan Stew and Sunshine Crackers from The First Mess + a Giveaway Pumpkinseed Butter Goji Cookies Squash Noodle Soup with Healing Turmeric-Ginger Broth, Roasted Carrots... Plant-Based Summer Meal Plan, Part 2 .yuzo_­related_­post .relatedthumb { background: !important; -webkit-transition: background 0.2s linear; -moz-transition: background 0.2s linear; -o-transition: background 0.2s linear; transition: background 0.2s linear;;color:!important; } .yuzo_­related_­post .relatedthumb:hover{background:#ffffff !important;color:!important;} .yuzo_­related_­post .yuzo_­text, .yuzo_­related_­post .yuzo_­views_­post {color:!important;} .yuzo_­related_­post .relatedthumb:hover .yuzo_­text, .yuzo_­related_­post:hover .yuzo_­views_­post {color:!important;} .yuzo_­related_­post .relatedthumb a{color:!important;} .yuzo_­related_­post .relatedthumb a:hover{color:!important;} .yuzo_­related_­post .relatedthumb:hover a{ color:!important;} .yuzo_­related_­post .relatedthumb{ margin: 0px 0px 0px 0px; padding: 5px 5px 5px 5px; } The post Plant-Based Fall Meal Plan, Part 1 appeared first on Golubka Kitchen.

5 Healthy Vegan Make-Ahead Breakfasts

September 27 2017 Happy Cow veggie blog 

Don’t have time in the morning to make a healthy breakfast? Fablunch has some recipes that you can make ahead of time so you can still have a nutritious start to your day without having to wake up 30 minutes early to prepare something! Chia pudding, homemade cereal, smoothie, chocolate banana bread, and overnight oats. All of these breakfasts are easy to make and can be stored for later use. Make a big batch of the delicious cereal and have it on hand any time! The video below will explain how to make each one of these yummy breakfasts. Check it out: Read the full recipes here. The post 5 Healthy Vegan Make-Ahead Breakfasts appeared first on The Veggie Blog.

How to Make Waste-Free Nutritious School Lunches

August 31 2017 VegKitchen 

How to Make Waste-Free Nutritious School Lunches If youre like us, you start the school year with enthusiastic plans to send your kids to school with lunches that are nutritious, affordable, and easy to make. You promise that youll plan ahead. Youll put more effort into it. Youll cut out the junk. But somehow mid-year finds us settled once again into our […] The post How to Make Waste-Free Nutritious School Lunches appeared first on VegKitchen.

Fennel Marinated Zucchini and Mung Beans

August 30 2017 Golubka Kitchen 

Fennel Marinated Zucchini and Mung Beans This post was created in partnership with USA Pulses and Pulse Canada. I have a major weakness for anything marinated, especially vegetables and beans or lentils, probably because of where I grew up. Though Russian cuisine is known for straightforward foods like meat, potatoes, and mayonnaise-heavy salads, I come from a special pocket in the southwest of Russia, where the foods of many cultures intersect. We have culinary influence from Armenia, Georgia, Azerbaijan, Karachay-Cherkessia – all Southern nations that are known for their use of spices and herbs that make their food much brighter than traditional Russian fare. The region is also known for delicious, marinated foods, which I grew up eating lots of – marinated eggplant, peppers, mushrooms, green beans and so on. You name it, and chances are that they marinate it. That might be why I’m so excited to share this light, summery, fennel-marinated zucchini and mung bean dish. It’s comfort food to me, and I think you’ll really like it as well :) What brings this whole dish together is the lemony fennel marinade. I usually reach for cumin when putting together marinades for vegetables, but I had the epiphany to use fennel here, and I’m so happy I did. It has the perfect, bright and summery anise flavor, which is also quite unique. Another amazing thing about fennel is that it’s a digestion aid. In parts of India, fennel seeds are chewed after a meal precisely for that purpose, and also as a breath freshener. So cool! The preparation here is quite low maintenance, and we’ve got a video up top to show the whole process. The zucchini is not cooked, just ribboned and marinated, which makes it softer, but with a pleasant, crisp bite. It’s served over marinated mung beans (I mixed in some lentils as well), with lots of herbs, microgreens and avocado. This dish can serve as an excellent, summery side or an addition to salads, but honestly, I’ve been eating it as a light meal most of the time. It’s nourishing and filling enough because of the inclusion of fiber and protein-rich mung beans and lentils. Both mung beans and lentils fall under the nutritious category of pulses, together with all other beans, chickpeas and dried peas, which might just be the most affordable superfoods out there. This year, we are working with USA Pulses and Pulse Canada on creating some simple, weekday-friendly pulse recipes, as part of their Half-Cup Habit program. Making a habit of incorporating at least 1/­­2 cup of cooked pulses in your cooking a few days a week always leads to some sustainable, nourishing and affordable meals. For more recipes, check out our Red Lentil Gazpacho, White Bean Tuna Sandwich, Smoky Chickpea Croutons, Perfect Pressure Cooker Beans, or any recipes on the Pulses website. Fennel Marinated Zucchini and Mung Beans   Print Serves: 4-6 Ingredients 1 cup mung beans or French lentils, or a combination of both - soaked in purified water overnight sea salt 4 small zucchini - sliced into thin ribbons lengthwise, preferably on a mandolin ⅓ cup freshly squeezed lemon juice ⅓ cup olive oil ½ tablespoon fennel seeds - toasted and freshly ground 1 garlic clove - minced pinch of red pepper flakes about 1 cup minced fresh herbs, such as dill, mint, parsley, basil, cilantro freshly ground black pepper avocado - for serving (optional) microgreens - for garnish (optional) Instructions Drain and rinse the mung beans/­­lentils and place them in a medium soup pot. Cover with plenty of water, bring to a boil, lower the heat to a simmer and cook for about 7 minutes. Taste for doneness and cook longer if needed, until fully cooked, but not mushy. Add salt at the end. Drain, transfer to a medium bowl or shallow dish and set aside. If cooking both mung beans and lentils, cook them separately, as they have different cooking times. Place the ribboned zucchini in a colander and generously sprinkle with salt. Let soften and release excess liquid for up to 30 minutes. In a small bowl, combine the lemon juice, olive oil, fennel seeds, garlic and red pepper flakes, mix until well combined. Add half of the marinade, half of the herbs, salt and pepper to the dish with the cooked mung beans/­­lentils and stir to coat. Rinse the zucchini, pat it dry with paper towels, and transfer to a medium shallow dish. Add the remaining marinade, herbs, salt and pepper to the zucchini, and toss to coat. Roll the zucchini slices and put them into the dish with the mung beans/­­lentils. Drizzle any remaining marinade over top. Alternatively, you can simply combine the beans, zucchini, all of the marinade, herbs, salt and pepper in a dish or bowl, and toss to coat thoroughly, skipping the rolling of the slices (that step is just for looks). Cover the dish and let marinate in the refrigerator for a few hours or days - the longer, the better. Serve garnished with avocado and microgreens, if using. 3.5.3226 You might also like... Barley Tomato Salad Raw Rutabaga and Crispy Sage Pizza Creamy, Garlicky Fettuccine with Roasted Green Vegetables Lime and Dill Rice with Pistachios from Vibrant India + Giveaway .yuzo_­related_­post .relatedthumb { background: !important; -webkit-transition: background 0.2s linear; -moz-transition: background 0.2s linear; -o-transition: background 0.2s linear; transition: background 0.2s linear;;color:!important; } .yuzo_­related_­post .relatedthumb:hover{background:#ffffff !important;color:!important;} .yuzo_­related_­post .yuzo_­text, .yuzo_­related_­post .yuzo_­views_­post {color:!important;} .yuzo_­related_­post .relatedthumb:hover .yuzo_­text, .yuzo_­related_­post:hover .yuzo_­views_­post {color:!important;} .yuzo_­related_­post .relatedthumb a{color:!important;} .yuzo_­related_­post .relatedthumb a:hover{color:!important;} .yuzo_­related_­post .relatedthumb:hover a{ color:!important;} .yuzo_­related_­post .relatedthumb{ margin: 0px 0px 0px 0px; padding: 5px 5px 5px 5px; } The post Fennel Marinated Zucchini and Mung Beans appeared first on Golubka Kitchen.

Plant-Based Summer Meal Plan, Part 1

July 19 2017 Golubka Kitchen 

Plant-Based Summer Meal Plan, Part 1 A few months ago, we asked if you would be interested in seeing semi-regular, seasonal meal plans here and heard a resounding yes. We love coming up with whimsical and creative, plant-based recipes to share here, but we also want this site to be a friendly space for busy people looking to eat more plants. You know, for those of you who might not have the time or brain space for making, say, an experimental aquafaba meringue, like we do. Meal planning is a great practice for saving money on groceries (and impulse takeout orders!), eating homemade meals (which inevitably equal healthier meals), and minimizing those situations of staring blankly into your refrigerator, wondering what to eat for dinner. Do I plan my meals? Sometimes. Ironically, I think that if cooking wasn’t my job, I would plan our family meals much more. But because I’m in the business of dreaming up recipes for this blog and for other publications, I often end up with random, non-coordinated dishes in my fridge, which then become our breakfast, lunch and dinner. For now, we are thinking of publishing one meal plan a season, while maintaining regular, single-recipe post programming the rest of the time. Not changing anything about the blog! Just adding to what’s already here. This is our meal plan for the Summer of 2017. I tried hard to make it comprehensive, practical, and budget-friendly, but also not boring and really delicious. It all starts out with cooking a big pot of chickpeas and making a batch of almond milk, and most of the recipes stem from there. We are splitting this plan into two parts. This first part will focus on the shopping list, prep, breakfast and lunch recipes. The second part is here, and it’s all about dinner and dessert. Here we go! Menu (for dinner and dessert recipes, see Part 2) Breakfast Almond Pulp Lime Ginger Granola Overnight Berry Chia Oats Lunch Loaded Veggie Chickpea Salad Basil Zucchini Chowder Dinner Cauliflower Chickpea Fajitas Zucchini Kimchi Tacos Dessert Peach and Blackberry Crisp *all recipes are vegan and gluten-free and will make enough for a week, for 2-3 people Shopping List (print) Bring this list with you when you go food shopping, it’s got all the ingredients you’ll need for the recipes in this meal plan. All the items are separated by category, to make the shopping easier and more efficient. Take the time to look over this list beforehand and cross out any items you already have. The hope here is that you own some of the pantry staples, spices, and maybe even some of the produce required, which will help minimize the list. Produce Vegetables - 1 cauliflower head - 1 small broccoli head - 5-7 small to medium zucchini - 3 corn ears or 1 corn ear and 2 1/­­2 cups frozen corn - 1 of each green and red (or yellow, or orange) bell peppers - 1 poblano or jalapeno pepper - 2 portobello mushrooms - 2 medium carrots - 1 large and 1 small red onion - 2 yellow onions - 1-2 garlic heads (6-7 cloves) - 1-inch piece ginger - 2 avocados - 3-4 radishes (optional) Fruits - 3-4 limes - 3-4 lemons - berries: 1 pint fresh blueberries or 8 oz frozen, 1 pint fresh raspberries or 8 oz frozen, 1 pint strawberries – fresh (optional) - 1 cup blackberries – fresh or frozen - 3 ripe peaches or nectarines Herbs - 1 bunch (about 2 cups) basil - 1 bunch dill - 1 bunch cilantro - parsley (optional) Bulk - 1 1/­­2 cups dried chickpeas - 2 1/­­2 cups raw almonds or 2 cups almonds and 1/­­2 cup walnuts/­­other nuts of choice - 3/­­4 cup pumpkin or sunflower seeds - 3/­­4 cup chia seeds - 3 cups gluten-free old fashioned rolled oats - 1/­­4 – 1/­­2 cup unsweetened shredded coconut Other - 1 13.5 oz can light unsweetened Thai coconut milk - 1 can green or black olives - about 1 cup kimchi - tortillas of choice (corn for gf) - sun-dried tomatoes packed in olive oil (optional) - vanilla ice cream to serve with the fruit crisp (optional) Pantry /­­ Refrigerator Staples - white miso paste - sunflower butter /­­ tahini /­­ almond butter - Dijon mustard - Sriracha or chili sauce of choice - neutral coconut oil - maple syrup - coconut sugar - arrowroot powder (optional) - vanilla extract (optional) - kombu (optional) - capers (optional) Spices - whole cumin seeds - whole coriander seeds - red pepper flakes - smoked paprika - chili powder - garlic powder - cayenne pepper - black peppercorns - bay leaves (optional) Day by Day Prep List Saturday Night (Night Before Main Prep Day): These are just quick tasks that need to be done the day before your main prep day. Soaking nuts and beans helps rid them of phytic acid, which makes them easier to digest. It also kickstarts the germination process, making the nuts and beans more nutritious. - Soak 1 cup of almonds overnight in plenty of purified water, with a splash of apple cider vinegar/­­lemon juice. You may need to repeat it later in a week to make more almond milk if needed more for granola. - Soak 1 1/­­2 cups dried chickpeas overnight in plenty of purified water, with a splash of apple cider vinegar/­­lemon juice. Sunday (Main Prep Day): This is your main prep day, which you can also split into multiple days, depending on your schedule. You will find all the recipes for this prep day in this post, which includes two breakfast options and two lunch options for the whole week, as well as some simple prep for the dinners during the week. - Make almond milk for the overnight oats and granola, reserve the leftover almond pulp for the granola and fruit crumble. - Make the Almond Pulp Ginger Lime Granola - Cook the chickpeas to be used in the soup, fajitas, tacos and salad, reserve the cooking liquid for the soup. - Make the Overnight Berry Chia Oats - Make the Creamy Salad Dressing and the Loaded Veggie Chickpea Salad - Make the Zucchini and Basil Corn Chowder - Mix the Fajita Spice - Prep the veggies for the Fajitas Monday Night: Make the fajitas to have for dinner on Monday, Tuesday, and possibly Wednesday nights. This will be fairly quick, since you already prepped the vegetables and spice blend during prep day. Bake the crumble for dessert on Monday or Tuesday night, it’s quick and you will have enough for dessert for the rest of the week. The recipes for the fajitas and the crumble are in Part 2. - Make the Fajitas - Bake the Crumble (+ second batch of almond milk if you didn’t make it on prep day) Wednesday/­­Thursday night: Once you’ve finished eating the fajitas, prepare the Kimchi Zucchini Tacos for dinner starting Wednesday or Thursday night and until the end of the week. They are a very quick, weeknight friendly dish. These tacos would also work well as a lunch, if you need a break from the soup and salad. The recipe for the tacos is in Part 2. - Make the Tacos Recipes 1. Once you try making almond milk at home, it will be hard to go back to the store-bought kind, since it’s infinitely more delicious and affordable. In this meal plan, we also show you how to utilize the almond pulp that is left over from making almond milk in an addictive granola recipe. You will likely need to make two batches of almond milk throughout the week. You can make the first batch (to use for the granola and overnight oats) during the prep day, and the second batch on the day that you make the crisp, which will give you more milk to serve with the granola. You can also make both batches during the prep day. Almond Milk   Print Serves: about 4½ cups Ingredients 1 cup almond - soaked overnight, drained and rinsed 4 cups purified water Instructions Combine the almonds with the water in an upright blender, blend until smooth. Strain the milk through a nut milk bag into a jar or bottle. Squeeze the pulp dry as much as possible and reserve the almond pulp to use for the granola and crumble. Store the milk in the refrigerator. 3.5.3226 2. This Ginger-Lime Granola is made with the pulp, leftover from making almond milk. Besides being zero waste, this recipe is also incredibly delicious, with bright flavors from ginger and lime, rich notes from shredded coconut, and crunch from pumpkin and chia seeds. It tastes great served with almond milk and fresh berries. Almond Pulp Ginger-Lime Granola   Print Ingredients reserved almond pulp from making almond milk ¼ - ½ cup unsweetened shredded coconut ½ cup pumpkin or sunflower seeds ¼ cup chia seeds 2 tablespoons melted neutral coconut oil ¼ cup maple syrup 1 tablespoon grated ginger zest of 1 lime juice ½ lime pinch of sea salt Instructions Preheat oven to 325° F (160° C). Combine the almond pulp, shredded coconut, pumpkin/­­sunflower seeds, chia seeds, coconut oil, maple syrup, ginger, lime zest and juice, and a pinch of sea salt in a large bowl. Mix thoroughly. Spread the granola mixture on a parchment paper-covered baking sheet in a somewhat even layer and toast for 20 minutes. Remove from the oven and stir, breaking apart any large clumps. Place the sheet back in the oven and turn off the heat. Leave to dry in the oven for 1 hour. If granola is not completely dry by that time, turn the oven back on the lowest temperature and let dry for another 30 minutes or until completely dry and crispy. If you have convection oven, that setting is really useful here. Keep the granola in an airtight glass container at room temperature. Serve with almond milk and berries. 3.5.3226 3. Cooking a big pot of beans on a Sunday is always a good idea, since you will then have a solid base for all kinds of meals throughout the week. In this meal plan, the chickpeas are utilized in every savory recipe, making the dishes more nourishing and satisfying. Pot of Chickpeas   Print Ingredients 1½ cups dried chickpeas - soaked overnight, drained and rinsed 3-4 garlic cloves - crushed with a knife half a yellow onion 1-2 bay leaves (optional) 2-inch piece kombu (optional) sea salt Instructions While the granola is baking, combine the chickpeas with plenty of purified water in a soup pot. Add the garlic, onion, bay leaves and kombu, if using. The water level should be about 4 inches above the beans. Bring the chickpeas to a boil over high heat, lower the heat to a simmer and cook for 30 minutes. Check for doneness. If the chickpeas are soft, salt the water generously and cook for another 10 minutes, until the chickpeas are tender but still intact. Simmer longer, before adding salt, if chickpeas are not yet soft. Drain the chickpeas, reserving the cooking liquid. Youll need 1 cup of it for this meal plan, for the chowder. Optionally, freeze the rest of the liquid for future use in place of vegetable broth in any dish. 3.5.3226 4. These overnight oats are a breeze to put together and make for a satisfying, summery breakfast. We like our overnight oats to be chia-heavy, so this is something between a chia pudding and overnight oats, layered with juicy summer berries. Overnight Berry Chia Oats   Print Ingredients 2 cups rolled oats ½ cup chia seeds 2¾ cups homemade almond milk - from above ⅓ cup maple syrup splash of vanilla extract (optional) about 2 cups mix of fresh or frozen blueberries and raspberries, or any other berries of choice Instructions While the granola is baking and the chickpeas are simmering, combine the rolled oats and chia seeds in a large bowl. Add the almond milk, maple syrup and vanilla extract, if using, and stir to combine thoroughly. Spoon the oats between 2-3 clean jars in layers, alternating them with fresh or frozen blueberries, raspberries or any other berries of choice. Cover the jars with their lids and place in the refrigerator overnight. Enjoy for breakfast. 3.5.3226 5. I make this simple, creamy dressing all the time. It’s perfect in salads, as well as a sauce or dip for so many veggie dishes. Universal Creamy Salad Dressing   Print Ingredients 2 tablespoons white miso paste 2 tablespoons sunflower butter, tahini or almond butter 2 tablespoons Dijon mustard 1 tablespoon sriracha or other chili sauce of choice juice of 2 large lemons, plus more if needed Instructions Combine all the ingredients, with the exception of the lemon juice, in a glass jar or a bowl. Mix until smooth. Add the lemon juice and stir until well combined. Store refrigerated in an airtight glass container. 3.5.3226 6. This rainbow salad is loaded with nourishing summer vegetables, chickpeas, olives, herbs and seeds. At the base of the salad is garlicky, sautéed broccoli, which keeps much better than greens and makes for a really sturdy bed for the veggies. When slathered in the creamy dressing (above), this salad is completely irresistible. Loaded Veggie Chickpea Salad   Print Ingredients ½ cauliflower head - chopped 1 cup cooked chickpeas - from above ¼ cup toasted sunflower or pumpkin seeds 1 small to medium carrot - shaved into ribbons with a vegetable peeler kernels from 1 corn ear ½ cup olives - halved or quartered ⅛ red onion - chopped ¼ cup chopped dill ¼ cup chopped parsley (optional) handful basil leaves - torn (optional) 3-4 radishes - sliced (optional) about 2 tablespoons chopped sun dried tomatoes (optional) 1 tablespoon capers (optional) 1 tablespoon coconut oil 1 head broccoli - cut into florets sea salt 3 garlic cloves - sliced freshly ground black pepper about 6 tablespoons Universal Creamy Salad Dressing, plus more for serving - from above Instructions Place the cauliflower into a food processor and pulse a few times into rice-sized pieces. Combine the cauliflower rice, chickpeas, sunflower or pumpkin seeds, carrots, corn, olives, onion, dill, parsley and basil, as well as the radishes, sun-dried tomatoes and capers, if using, in a large bowl. Warm the coconut oil in a sauté pan over medium heat. Add the broccoli and salt and sauté until bright green, for about 5-7 minutes. Add the garlic and stir it around for 30 seconds, until fragrant. Add the garlicky broccoli to the bowl with the salad. Season the salad with freshly ground black pepper and add about 6 tablespoons of the Creamy Salad Dressing. Toss to combine well. Store the salad refrigerated in an airtight container. Serve with more dressing. 3.5.3226 7. One of our favorite, easy summer soups, with delicate flavors of zucchini and basil, sweetness from corn, and creaminess from coconut milk. It makes for the perfect, light warm weather lunch. Zucchini and Basil Corn Chowder   Print Ingredients 1 tablespoon coconut oil 1 teaspoon cumin seeds 1 teaspoon ground coriander (optional) pinch of red pepper flakes 1 yellow onion - chopped sea salt freshly ground black pepper 2½ cups fresh or frozen corn kernels 3-4 small zucchini - cubed 3 garlic cloves - sliced juice of ½ lemon 1 can unsweetened light Thai coconut milk 1 cup reserved chickpea broth - from above 1 cup cooked chickpeas - from above 1 packed cup basil leaves, plus more for serving Instructions Warm the coconut oil in a medium soup pot over medium heat. Add the spices, onion, a pinch of salt and black pepper, and sauté for 5 minutes, until onion is translucent. Add the corn and another pinch of salt and sauté for another 5 minutes. Add the zucchini and garlic, and stir around for 1-2 minutes, until the garlic is fragrant. Add the lemon juice and let it absorb for about 1 minute. Add the coconut milk, chickpea broth and chickpeas and bring to a boil. Remove from heat. Measure 1½ cups of the soup into an upright blender, add the basil, and blend into a chunky puree. Return the pureed soup back to the pot and mix it in. Serve the soup garnished with more basil. Store refrigerated in an airtight container. 3.5.3226 8. Use this spice mix for the Cauliflower Chickpea Fajitas, as well as in any other dishes, where a piquant savoriness would be welcome. Fajita Spice   Print Ingredients 2 tablespoons chili powder ½ tablespoon sea salt ½ tablespoon smoked paprika ½ tablespoon ground cumin, preferably freshly ground ½ tablespoon coconut sugar ¼ teaspoon cayenne pepper 1 teaspoon garlic powder (optional) a few grinds of black pepper Instructions Combine all the ingredients in a small jar with a tight fitting lid. Close the jar and shake until well-combined. 3.5.3226 9. Prep the vegetables for the Cauliflower Chickpea Fajitas ahead of time, in order to simplify your weeknight dinner. Fajita Vegetable Prep   Print Ingredients ½ cauliflower - cut into florets 2 portobello mushrooms - sliced 1 large red onion - chopped 1 red, yellow or orange bell pepper - seeded and sliced 1 green bell pepper - seeded and sliced 1 poblano or jalapeno pepper - seeded and sliced Instructions Prep all the vegetables as specified in the ingredients list. Store the chopped cauliflower and mushrooms in separate containers. Store the chopped onion and all sliced peppers in one container. 3.5.3226 You might also like... Whipped Chocolate Chia Pudding Summer Greek Salad Pink Soup with Roasted Onions and Broccoli Lemongrass Mango Curry with Toasted Pumpkin Seeds .yuzo_­related_­post .relatedthumb { background: !important; -webkit-transition: background 0.2s linear; -moz-transition: background 0.2s linear; -o-transition: background 0.2s linear; transition: background 0.2s linear;;color:!important; } .yuzo_­related_­post .relatedthumb:hover{background:#ffffff !important;color:!important;} .yuzo_­related_­post .yuzo_­text, .yuzo_­related_­post .yuzo_­views_­post {color:!important;} .yuzo_­related_­post .relatedthumb:hover .yuzo_­text, .yuzo_­related_­post:hover .yuzo_­views_­post {color:!important;} .yuzo_­related_­post .relatedthumb a{color:!important;} .yuzo_­related_­post .relatedthumb a:hover{color:!important;} .yuzo_­related_­post .relatedthumb:hover a{ color:!important;} .yuzo_­related_­post .relatedthumb{ margin: 0px 0px 0px 0px; padding: 5px 5px 5px 5px; } The post Plant-Based Summer Meal Plan, Part 1 appeared first on Golubka Kitchen.

A First Taste from Meatless Monday

June 26 2017 Meatless Monday 

A First Taste from Meatless MondayGet Ready for VegReady - Delicious New Plant-Based Meals Delivered to Your Door     Flavorful, Nutritious and Convenient Imagine being able to enjoy a delicious, ready-to-eat vegan meal whenever and wherever youd like. Thats the whole idea behind VegReady, a unique new food concept thats launching July 14 th on Kickstarter. VegReady is different for a number of reasons. First, the meals dont need refrigeration, defrosting or cooking. Theyre pasteurized and shelf-stable. So they can be eaten anytime and easily stored at room temperature. Next, theyll be sold online directly to you, rather than through retail stores. This is intended to develop a more personal relationship with each customer. Each meal will cost $7.50 and are ordered in quantities of 10 meals at a time. The meals arrive at your address in reusable pizza boxes. Initial VegReady Meals Sourced from Peru The first VegReady dishes will come from the mountains of Peru, where Quinoa is the traditional high protein dish. Quinoa was referred to as chisaya mama or mother grain by the ancient Incas. The meal will contain deliciously cooked Quinoa, sautéed greens and savory vegetables. Peru was selected because its the first country in the world to have a complete ban on GMOs. Following the initial launch, additional meals will be added with Middle Eastern, Southeast Asian, India and Pakistan cuisines. Meals Optimized for Your DNA VegReady plans to work with doctors to offer custom meals created to meet your specific health needs and taste preferences. Theyre also partnering with a DNA analysis firm called 23andme, so your meals can be matched to your individual DNA makeup. Better Health for You - and for the Planet At Meatless Monday, we always welcome new ideas that encourage more plant-based eating. Choosing not to eat meat just one day a week, like on a Monday, decreases your risk of cancer, obesity, diabetes and other preventable chronic diseases. Whats more, it reduces your carbon footprint and promotes more sustainable food practices. For you - and the planet - its a win-win. Click this LINK to get on their launch list and save 40% or more! The post A First Taste from Meatless Monday appeared first on Meatless Monday.

paneer masala recipe | dhaba style paneer masala | paneer dhaba style

June 19 2017 hebbar's kitchen 

paneer masala recipe | dhaba style paneer masala | paneer dhaba stylepaneer masala recipe | dhaba style paneer masala | paneer dhaba style with step by step photo and video recipe. initially the dhabas were seen along the indian highways especially near the petrol pump serving food for the truck drivers. the food served in dhabas were nutritious and tasty with less fancy and easily available ingredients. paneer masala recipe is once such recipe which is prepared in typical punjabi dhaba style. Continue reading paneer masala recipe | dhaba style paneer masala | paneer dhaba style at Hebbar's Kitchen.

Spring Vegetables with Smoky Chickpea Croutons and Avocado Aioli

May 3 2017 Golubka Kitchen 

Spring Vegetables with Smoky Chickpea Croutons and Avocado Aioli This post was created in partnership with USA Pulses and Pulse Canada. By the time this post is up, I will be in Russia. First in Moscow for a few days, checking out a few theaters and museums, then on to my hometown to spend time with family. Besides the simultaneous happiness and heartache that comes with finally getting to see your people after a few years away, here are some other things I’m really looking forward to: staring at the blossoming chestnut trees outside of my mom’s kitchen window, visiting the food market across the street from there every day, fresh sorrel soup, mom’s melt-in-your-mouth zucchini fritters, and a good morel mushroom season, if I’m lucky. All but one food related, what a surprise. I’m also excited to breathe sweet spring air and see the juicy green of newly budding leaves, since spring in Florida is typically only marked by a transition from hot to hotter. All those things that I used to take for granted when living in a four season climate now make me happy to no end. Spring. I miss it. That’s all. One place where there’s been no shortage of spring is my kitchen. I have to make up for it somehow. I love that spring produce needs very little in order to taste good – a quick steam, a drizzle of oil, a sprinkle of salt, and you’re good to go. A plate with a rainbow of vegetables, tasty sauce and some pulses (also known as chickpeas/­­beans/­­lentils/­­dry peas) has been a common dinner around these parts ever since April rolled around. The pulse component is important, since the addition of those is one of the most graceful and easy ways to make a veggie-forward meal into something truly satisfying and nourishing. I confessed my love for batch-cooking dried beans in last weekend’s post, so it goes without saying that I’m very excited to partner with USA Pulses and Pulse Canada on sharing some quick and simple pulse recipes here throughout the year. The goal is to hopefully help inspire some of you to include more beans, lentils and such into your weekly meals, and something tells me that a few of you are already on board :) In case you need any convincing, think of pulses as protein, fiber and antioxidant-packed little superfoods, but minus the hefty price tag that usually comes with most superfoods. On top of all that, pulse crops are sustainable, with low water and carbon footprints, and they act as natural fertilizers, enriching whatever soil they grow in. This colorful plate of barely-cooked, crisp spring vegetables is sprinkled with addictive, smoky and crispy chickpeas that are like croutons, but infinitely more nutritious and a breeze to put together. I’ve been on a real aioli kick lately, and I make it right in my mortar and pestle, since I tend to agree with those that say hand-mixed aioli is the way to go. I wanted a bright and striking sauce for this platter, so I came up with an avocado aioli that fits the bill perfectly. This can be an entirely fork-free meal – just dip the veggies in the aioli and chase them down with handfuls of chickpea croutons. Or chop the veggies up into more bite-sized pieces and serve as a salad with a sprinkling of croutons and dollops of the aioli. Spring Vegetables with Smoky Chickpea Croutons and Avocado Aioli   Print Serves: 4 Ingredients for the smoky chickpea croutons? 2 cups cooked chickpeas ½ tablespoon neutral coconut oil ¾ teaspoon sea salt 1 heaping teaspoon smoked Spanish paprika ¾ teaspoon garlic powder for the avocado aioli? 2-3 garlic cloves - crushed with a knife sea salt handful cilantro leaves (optional) freshly squeezed juice from 1 lemon - divided 4 tablespoons olive oil 1 small avocado freshly ground black pepper for the vegetables 1 bunch baby carrots - peeled 1 bunch asparagus - tough ends trimmed 1 tablespoon olive oil sea salt - to taste freshly ground black pepper - to taste 1 small bunch radishes handful chives - chopped (optional) handful microgreens (optional) Instructions to make the smoky chickpea croutons? Preheat oven to 400° F (200° C). Cover a large baking tray with parchment paper. Dry the chickpeas with a clean kitchen towel and remove any loose skins. Place the chickpeas on the baking tray, drizzle with the oil, and toss to coat. Sprinkle with salt, paprika and garlic powder and toss to coat once more. Place the tray in the oven and roast for 20 minutes, then stir and roast for another 10 minutes, or until golden. to make the avocado aioli? Place the crushed garlic and a large pinch of salt into a mortar, and partially crush the garlic with a pestle. Add the cilantro leaves, if using, and continue crushing the garlic and cilantro into a paste. When the paste is almost done, squeeze about 1 teaspoon of lemon juice into the mortar and work it in with the pestle. Begin to add the olive oil, slowly drizzling about 1 tablespoon in while continuing to stir, allowing the oil to emulsify. Continue to add in the rest of the oil by drizzling it in slowly while stirring until all of the oil is incorporated and emulsified. Cut the avocado in half, remove the pit and scoop the flesh out into a medium bowl. Mash with a fork and mix in the rest of the lemon juice and freshly ground black pepper. Fold the avocado mash into the aioli. Taste and add more salt and chopped cilantro, if desired. Keep refrigerated in an air-tight container for up to three days. If you dont have a mortar and pestle, combine all the ingredients but the olive oil in a blender. Slowly pour in the olive oil with the blender still running to emulsify. to prepare the vegetables and serve Arrange the asparagus and baby carrots in a multi-level bamboo steamer or a steamer basket. Steam the asparagus for around 3 minutes, until just tender, and the baby carrots for around 4 minutes. Move the carrots and asparagus to a medium bowl, drizzle with the olive oil, sprinkle with salt and pepper and mix. On a large platter, arrange the steamed asparagus, carrots and radishes. Garnish with chives or microgreens. Serve with avocado aioli and chickpea croutons. 3.5.3226 You might also like... Market Berry Salad and a New York Weekend Green Skillet Pizza with Asparagus and Pesto Creamy Steel Cut Oats with Spring Vegetables Metabolism Boosting Everything Salad .yuzo_­related_­post .relatedthumb { background: !important; -webkit-transition: background 0.2s linear; -moz-transition: background 0.2s linear; -o-transition: background 0.2s linear; transition: background 0.2s linear;;color:!important; } .yuzo_­related_­post .relatedthumb:hover{background:#ffffff !important;color:!important;} .yuzo_­related_­post .yuzo_­text, .yuzo_­related_­post .yuzo_­views_­post {color:!important;} .yuzo_­related_­post .relatedthumb:hover .yuzo_­text, .yuzo_­related_­post:hover .yuzo_­views_­post {color:!important;} .yuzo_­related_­post .relatedthumb a{color:!important;} .yuzo_­related_­post .relatedthumb a:hover{color:!important;} .yuzo_­related_­post .relatedthumb:hover a{ color:!important;} .yuzo_­related_­post .relatedthumb{ margin: 0px 0px 0px 0px; padding: 5px 5px 5px 5px; } The post Spring Vegetables with Smoky Chickpea Croutons and Avocado Aioli appeared first on Golubka Kitchen.

lauki kofta recipe | lauki ka kofta | how to make bottle gourd kofta curry

April 20 2017 hebbar's kitchen 

lauki kofta recipe | lauki ka kofta | how to make bottle gourd kofta currylauki kofta recipe | lauki ka kofta | how to make bottle gourd kofta curry with step by step photo and video recipe. perhaps any bottle guard curries or sabzis are not appreciated and is not preferred to consume as it is. but certainly the kofta curry recipe would be good alternative which is tasty yet healthy and nutritious. basically, bottle guard is grated and mixed with dry spices and later deep fried to prepare the koftas. Continue reading lauki kofta recipe | lauki ka kofta | how to make bottle gourd kofta curry at Hebbar's Kitchen.

Its Alive! Sprouted Chickpea Hummus

April 7 2017 My New Roots 

Its Alive! Sprouted Chickpea Hummus The first job I landed after moving to Copenhagen, was working as a chef in a little cafe. After a few weeks of consistently not burning lasagna and under seasoning everything, I was asked if I was interested in cooking on a few episodes on a local, public TV station. The producers suggested I choose a few dishes that I love, and filmed me in a friends kitchen, since mine was too small. My husband gently warned me beforehand that Danes dont respond well to overly-enthusiastic, hyperbolic Americans, so I faked it and was awkwardly not myself as I spoke lukewarmly about whole grains and beans, fermented things and dark leafy greens. The first recipe I made on the show was sprouted hummus, and although the recipe turned out well, I felt like a fraud. Because above all things, sprouts were, and still are, my true love. The show was on at 2 or 3 in the morning, and because I didnt have a television, I never actually saw it on air. Instead, I watched it on my computer on a borrowed CD, long after it had been on TV. Much to my dismay, the producers titled the show Cooking with Sareh, which still baffles me considering the fact that my name is spelled the exact same way in Danish. The program was poorly edited, badly lit, awkward in every sense, and in my attempts to come off as cool and nonchalant, I seemed utterly bored as I fondled chickpea sprouts - something that otherwise would get me pretty riled up. On the whole, this experience was totally mortifying, except for one small, redeeming factor. I was suddenly being recognized at work in the café, and on the bike paths of Christiania: hey sprout girl! theyd call at me. Its you! I didnt make your hummus, but your show is great, sprout girl, theyd say. If there was any consolation, this was it. I was Sprout Girl. So in case you missed my break out performance on Cooking with Sareh, and my reined-in, lackluster pitch about sprouts, here it is again. Because I am Sprout Girl forever and always. Sprouting is like any other kitchen endeavour: it seems pretty daunting until you actually do it, then youre left wondering what took you so long to try – a real facepalm moment. With simple equipment that you most likely have in your cupboard, and seeds that you already have in your pantry, its a fun and empowering practice that brings you one step closer to your food. Sprouts are so nutritious because they are life potential, ignited. When we soak a seed, we end its dormancy, and awaken the nutrition inside it needed to grow a plant which will in turn make more seeds and more plants. When we eat a sprout, we eat this potential! Pound for pound, sprouts have the largest amount of nutrients of any food. Did you get that? This is a big deal! And its all because sprouting increases vitamin content significantly, especially vitamin A, Bs, C and E, along with boosting calcium, iron, selenium, and zinc. The quality of protein and carbohydrates improves, as the sprouting process begins to break down the complex proteins and starches into amino acids, peptides, and simple carbohydrates needed by the seed to grow. At the same time, anti-nutrients such as phytic acid, protease and amylase inhibitors are neutralized. This makes a sprout very easy to digest with highly absorbable nutrients. Who is responsible for this influx of awesomeness? Its enzymes! Enzymes are compounds found in raw plants that are needed for nearly every biochemical process that takes place in our body, and something many of our modern diets are lacking. Sprouts are virtually loaded with them. There are up to 100 times more enzymes in sprouts than uncooked fruits and veggies! Enzymes are also what sets living food apart from raw food. Yes, raw foods still offer us enzymes, but eating a food that is alive guantees more enzymes, and in fact more nutrients altogether. As soon as a food is picked, it begins losing its nutrients. Imagine how much vitamin C is left in that orange, which has traveled hundreds, if not thousands of kilometers to get to your plate, and spent weeks, if not months in a storage facility before being dropped off at your local grocer. Sprouts are the remedy to this, pulsating with life and life-giving nutrients, and pretty much the freshest food you can eat outside of a garden. Sprouts are also incredibly low in calories, yet deliciously filling due to their high fiber and water content. A fantastic food to binge on, especially if youre trying to elbow out some of the other stuff from your diet. I love the versatility of sprouts, not only are there so many varieties, but they can be used in so many ways. Like this hummus for example! You can also go classic and top your sandwiches with sprouts, or fold them into grain salads, puree them into soups and even smoothies. I also love freshening up cooked dishes, like stir-fries, curries and pizzas with sprouts. Their crunch and earthy brightness are a welcoming balance to heavier, richer meals. If youre on a budget, sprouts are a sweet deal. Because the amount of food you sprout triples or quadruples in size, youll end up with way more to eat than you started with for the same price. Its kind of magical. Whats more, is that properly stored sprouts can last over a month, and some varieties up to 70 days. If youre prone to tossing away spoiled produce, sprouts will save you money, big time. Sprouting can take place anywhere you have access to fresh, clean water twice a day. Ive sprouted on road trips, beach holidays, visiting the in-laws...all over the place! And the groovy thing about taking your show on the road is that you can convince other people to get sprouting too. And sprouts are not just great for our health, but also the planet. Consider the fact that youre growing a garden right in your kitchen, using your own energy to make the magic happen. Its hyper-local food at its best! No chemicals or pesticides during the growing process, or fossil fuels for transportation. Could sprouts be the perfect food?! The answer is yes. But I may be a little biased. I am the Sprout Girl, after all. If you are concerned about mold or bacteria contamination, please understand that commercially-grown sprouts are propagated in an ideal environment for pathogens to proliferate. Just one more reason to grow your own sprouts at home where you can be sure of proper hygiene and care. Make sure that your jar or sprouting container is thoroughly clean, that youre rinsing your sprouts with cool water twice daily, and that your sprouts have plenty of airflow. After I drain my sprouts, I make sure that the seeds /­­ sprouts arent blocking the entire opening of the jar (see photo). If you follow these tips, you shouldnt have any problems. Scoring Seeds You can sprout just about anything, but the cheapest and easiest things are found in the bulk bin of your health food store! Lentils, beans, chickpeas, rice, buckwheat, wheat are all widely available and inexpensive. Its imperative that you choose organically-grown ingredients, as conventionally grown seeds are often irradiated, making them difficult, or even impossible to germinate. You can also purchase seeds online, especially the more specialty ones, like alfalfa, radish, onion, broccoli etc. Finding Equipment There are plenty of sprouting apparatuses that you can buy, but if youre just starting out, use a jar! I bet you already have one. – 1 sterilized, large-mouth, quart-sized glass jar with an airtight lid – small piece of cheesecloth – rubber band – a bowl or dish rack How to Sprout There are countless resources on this topic online, and even whole books written about sprouting, so I am presenting you with a very simple, yet rather foolproof technique. If you want to learn more (which I encourage you to do!) here’s a great place to learn about different methods, applications, as well as help and advice: Sprout People     Print recipe     Simple Sprouting Day 1 1. Prep (night) Take a quick glance at the seeds as you put them into the sterilized soaking container. Remove any stones, cracked /­­ damaged seeds, and rinse well. 2. Soak (night) A general rule is covering the seeds with 2-3 times the amount of water (e.g. 1 cup seeds : 2-3 cups water). Use pure, filtered, unchlorinated water. Skim off any seeds that are floating. Let sit for 8-12 hours. Day 2 1. Drain (morning) Put a piece of cheesecloth over the mouth of the jar and secure it with a rubber band. Drain the seeds letting all the water run out. 2. Rinse + drain (morning) Run cool water through the cheesecloth, swish the seeds around and drain. Repeat, then set the jar in a bowl or on your dish rack at a 45° angle so that any remaining water can drain out, but air can easily get in. 3. Rinse + drain again (night) Day 3 1. Rinse + drain (morning) Run cool water through the cheesecloth, swish the seeds around and drain. Repeat, then set the jar in a bowl or on your dish rack at a 45° angle so that any remaining water can drain out, but air can easily get in. 2. Rinse + drain again (night) Day 4 1. Rinse + drain (morning) Run cool water through the cheesecloth, swish the seeds around and drain. Repeat, then set the jar in a bowl or on your dish rack at a 45° angle so that any remaining water can drain out, but air can easily get in. 2. Rinse + drain again (night) 3. Enjoy (night) Your sprouts are ready! The tail should be at least the length of the seed itself (if it is not quite there yet, continue with the rinsing and draining process until it is. Some seeds take a couple more days). If youre not going to eat all the sprouts right away, make sure you let the sprouts drain for at least 8 hours after their last rinse before you put them in the fridge. Never store wet sprouts, as they will spoil quickly. Store sprouts in the sprouting jar with an airtight lid for one month, or more.     Print recipe     Its Alive! Sprouted Chickpea Hummus Makes 4 cups Ingredients: 2 cloves garlic 1/­­3 cup /­­ 85ml tahini 1/­­2 tsp. fine salt, to taste 2 tsp. ground cumin 1/­­4 tsp. smoked paprika (optional) zest of 1 lemon 4 Tbsp. freshly squeezed lemon juice 4 Tbsp. cold-pressed olive oil 4 cups /­­ 500g sprouted chickpeas (start with 1 1/­­2 cups /­­ 300g dried chickpeas) Directions: 1. Pulse the garlic in the food processor until minced. Add all other ingredients, except for the sprouted chickpea and blend until you have a paste. Add the chickpeas and blend on high until as smooth as possible. Season to taste and adjust more salt /­­ spice if desired. To achieve an even smoother consistency, scoop hummus into a high-speed blender and blend on high for an additional 10-15 seconds. Serve immediately and store leftovers in an airtight container for up to five days. I hope that this process seems simple enough for you to try. I promise that once you start sprouting, you won’t be able to stop! It’s so easy, fun, and connecting – not to mention delicious. Good luck and happy sprouting, dear friends! xo, Sarah B *   *   *   *   *   * Hey Copenhagen! I am thrilled to announce my first two cookbook events in CPH this Spring. The first will be an intimate talk and demonstration at SLOW Copenhagen, and the second will be a magical, celebratory dinner in collaboration with the local, organic grocer and kitchen, Kost. Click on the images for more info and tickets! Can’t wait to see you there.    The post It’s Alive! Sprouted Chickpea Hummus appeared first on My New Roots.

Quick Blender Pancakes, Three Ways

March 22 2017 Golubka Kitchen 

Quick Blender Pancakes, Three WaysThis post was created in partnership with Revol. So excited to share this recent discovery with you today. If you follow us on instagram, you may have seen me posting an abnormal number of pancake photos recently. That would be because Ive been cooking some variation of blender pancakes almost every morning for the past couple of weeks. Seriously obsessed. Blender pancakes start out with whole grains instead of flour, which get soaked overnight in purified water. Soaking not only softens the grains and makes them more blend-able, but also awakens the life within each individual grain and rids them of phytic acid, making them more bioavailable and easier to digest. You could use a number of grains here, but I find raw buckwheat to be the perfect neutral base. Buckwheat is also incredibly nutritious, and is actually not a grain at all, but a fruit/­­berry of the buckwheat plant (related to rhubarb!). In the morning, simply combine your soaked grains with a liquid and other add-ins in a blender, whirl everything into a smooth batter and you are ready to fry up your pancakes. Its all super quick, easy and so tasty, and there is a lot of room to get creative, too. The whole process kind of reminds me of making a smoothie because the flavor combo possibilities are endless, and because you can just throw a bunch of ingredients into the blender and expect totally delicious results (almost) every time. I offer three of my favorite flavor combinations here, two sweet and one savory. The orange, sweet potato pancakes are subtly sweetened with maple syrup and jazzed up with spices. They are hearty, warming, and very kid-friendly. The green ones are flavored with matcha and studded with sesame seeds that add tiny pops of crunch throughout. Matcha is the star in this variation, youll be able to taste its lovely, grassy and sweet notes very well. The pink, savory pancakes, combine beet with spices, ginger and greens, making them a great option for those who favor a non-sugary breakfast. I love them with our avocado mayo, but you can employ pretty much any one of your favorite, creamy sauces as an accompaniment. Whichever variation you try, you will love how easily they come together and how forgiving the recipes are in terms of add-ins. I know by now youve noticed the beautiful plates/­­cups /­­enamel board in the photos. They are from Revol, a French cookware and bakeware brand with a newly launched website. They sent me a few items of my choice from their Color Lab and Crumple collections, and I was blown away by the quality of their wares. The half-glazed dinner plates are handmade in France and feel incredibly sturdy. They stack up perfectly when you store them in the cupboard and are just a true pleasure to eat off of. I couldnt resist the pink crumple cups because they are adorable, and because I was missing vessels of that size in my kitchen. They are the ideal size for espresso or cappuccino, if thats your thing, but I will be using them for my occasional morning ginger-turmeric shots. The little cheese plate/­­presentation board is hand-dipped in enamel, and will make for a perfect snack board at any get-together. All the pieces are refined and minimal, yet they still feel warm and welcoming, and you can definitely sense the hand in all of them. Everything is oven and dishwasher safe, too, so there’s a perfect balance of beauty and utility. Spiced Sweet Potato Blender Pancakes   Print Serves: about 12 pancakes Ingredients 1 medium sweet potato coconut oil for roasting sweet potato and frying ¾ cup raw buckwheat groats - soaked in purified water overnight 1 tablespoon sesame tahini or other nut/­­seed butter 1 cup almond milk or water 1 teaspoon apple cider vinegar ½ teaspoon baking powder pinch of sea salt 1 teaspoon cinnamon ¼ teaspoon ground nutmeg 4 cardamom pods - green shells removed (optional) ½ teaspoon ground ginger (optional) 1 tablespoon maple syrup, plus more for serving 1 tablespoon ground flax or chia seeds (optional) 2 tablespoons hemp seeds (optional) Instructions Preheat oven to 400°F (200° C). Prick the sweet potato with a fork several times and place it on a parchment paper-covered baking tray. Roast for 40-50 minutes or until tender throughout. Let cool, then peel. Alternatively, peel the sweet potato and roughly chop it into cubes. Place onto a parchment paper-covered baking tray and roast for 30-40 minutes, until tender. Mash the sweet potato pieces a bit with a fork when you are measuring out 1 cup of the flesh in the next step. Drain the buckwheat over a colander and rinse very well. Combine it with 1 cup sweet potato flesh, sesame tahini, almond milk/­­water, apple cider vinegar, baking powder, salt, spices and maple syrup in an upright blender, and blend until smooth. Add flax/­­chia and hemp seeds, if using, pulse to combine. Warm ½ tablespoon of coconut oil in a medium non-stick frying pan over medium heat. The pan should be very hot, but not smoking. Pour ¼ cup of the batter per pancake into the pan and spread each one out slightly with the back of a spoon, into roughly a 4-inch pancake. Fry as many pancakes as the pan can hold, I did 3 at a time. Fry until the edges turn dry and bubbly, for at least 2 minutes, flip and cook for 1-2 minutes, until the underside is golden brown. Continue with the rest of the batter, keeping the cooked pancakes covered and warm. You should not need to add any more oil, and you may need to lower the heat a bit once youve fried up your first batch to keep the pan from smoking. Enjoy right away with fresh fruit, maple syrup/­­honey, yogurt and/­­or cacao nibs. These pancakes are best eaten fresh, but you can also reheat them on low temperature in the oven or toaster, in case you have leftovers. 3.5.3226 Matcha Sesame Blender Pancakes   Print Serves: about 8 pancakes Ingredients ½ cup raw buckwheat groats - soaked in purified water overnight ½ cup almond milk or water 1 teaspoon matcha powder 1-2 tablespoons maple syrup, plus more for serving 1 tablespoon sesame seeds (I used black) Instructions Drain the buckwheat over a colander and rinse very well. Combine it with almond milk/­­water, matcha, and maple syrup in an upright blender, and blend until smooth. Add sesame seeds and pulse on low to mix the seeds into the batter. Warm ½ tablespoon of coconut oil in a medium non-stick frying pan over medium heat. The pan should be very hot, but not smoking. Pour ¼ cup of the batter per pancake into the pan. Fry as many pancakes as the pan can hold, I did 3 at a time. Fry until the edges turn dry and bubbly, for at least 2 minutes, flip and cook for 1-2 more minutes, until the underside is golden brown. Continue with the rest of the batter, keeping the cooked pancakes covered and warm. You should not need to add any more oil, and you may need to lower the heat a bit once youve fried up your first batch to keep the pan from smoking. Enjoy right away with more sesame seeds, coconut flakes, fresh fruit, maple syrup/­­honey, yogurt, etc. These pancakes are best eaten fresh, but you can also reheat them on low temperature in the oven or toaster, in case you have leftovers. 3.5.3226 Savory Beet Blender Pancakes   Print Serves: about 9 pancakes Ingredients ½ cup raw buckwheat groats - soaked in purified water overnight ½ cup whole sorghum groats or more buckwheat/­­barley/­­quinoa etc. - soaked in purified water overnight ½ small cooked beet 1 tablespoon sesame tahini ½ cup water 1 teaspoon apple cider vinegar 1 teaspoon tamari or more to taste ½-inch piece ginger ¼ teaspoon baking powder 1 teaspoon smoked paprika ½ teaspoon cumin ⅛ teaspoon red pepper flakes 1 tablespoon chia or flax seeds (optional) 1 tablespoon nutritional yeast (optional) 1 tablespoon dulse (optional) large handful chopped spinach/­­kale leaves or small handful sliced scallions avocado mayo - for serving (optional) Instructions Drain and rinse the buckwheat and sorghum very well. Combine the grains with the beet, sesame tahini, water, apple cider vinegar, tamari, ginger, baking powder, smoked paprika, cumin, red pepper flakes, and chia/­­flax, nutritional yeast, dulse, if using, in an upright blender and blend until smooth. Add chopped spinach/­­kale/­­scallions and pulse to mix in. Warm ½ tablespoon of coconut oil in a medium non-stick frying pan over medium heat. The pan should be very hot, but not smoking. Pour ¼ cup of the batter per pancake into the pan and spread each one out slightly with the back of a spoon, into roughly a 4-inch pancake. Fry as many pancakes as the pan can hold, I did 3 at a time. Fry until the edges turn dry and bubbly, for at least 2 minutes, flip and cook for 1-2 minutes, until the underside is golden brown. Continue with the rest of the batter, keeping the cooked pancakes covered and warm. You should not need to add any more oil, and you may need to lower the heat a bit once youve fried up your first batch to keep the pan from smoking. Enjoy right away with avocado mayo/­­plain yogurt/­­any sauce of choice and more sliced scallions. 3.5.3226 You might also like... Chocolate Beet Layer Cake with Pink Frosting and Chocolate Ganache Raw Summer Fruit Samosas and a Guest Post for My Sweet Faery Raw Greenylicious Herb Soup and BBQ Grissini by Earthsprout Kaffir Lime Mango Ice-Cream .yuzo_­related_­post .relatedthumb { background: !important; -webkit-transition: background 0.2s linear; -moz-transition: background 0.2s linear; -o-transition: background 0.2s linear; transition: background 0.2s linear;;color:!important; } .yuzo_­related_­post .relatedthumb:hover{background:#ffffff !important;color:!important;} .yuzo_­related_­post .yuzo_­text, .yuzo_­related_­post .yuzo_­views_­post {color:!important;} .yuzo_­related_­post .relatedthumb:hover .yuzo_­text, .yuzo_­related_­post:hover .yuzo_­views_­post {color:!important;} .yuzo_­related_­post .relatedthumb a{color:!important;} .yuzo_­related_­post .relatedthumb a:hover{color:!important;} .yuzo_­related_­post .relatedthumb:hover a{ color:!important;} .yuzo_­related_­post .relatedthumb{ margin: 0px 0px 0px 0px; padding: 5px 5px 5px 5px; } The post Quick Blender Pancakes, Three Ways appeared first on Golubka Kitchen.

Sweet Potato Toast, Two Ways

March 19 2017 Golubka Kitchen 

Sweet Potato Toast, Two Ways I finally got around to trying sweet potato toast this week, a concept that I’ve been seeing circulating around the internet. Our instagram post about it generated a lot of interest, so I thought I would go into more detail here today. Basically, the whole idea is replacing bread with thinly sliced, toasted sweet potato and topping it as you would any toast. I know, why mess with an already perfect concept like toast? For one, it’s great for those trying to take it easy on grains or gluten. It’s also perfect for sweet potato lovers just looking to change things up for breakfast, snack, etc. (me). It’s a fun way to eat a nutritious root vegetable, and I have a feeling that it could easily be made very kid-friendly. It is decidedly its own thing, not toast, but totally stands on its own as tasty and filling fare. As with any toast, there are infinite possibilities when it comes to the toppings, since sweet potato gives a pretty neutral base. I offer my favorite sweet and savory options below. In the sweet one, earthy and creamy tahini is studded with jammy, smashed raspberries (I use frozen and defrosted ones this time of year), drizzled with honey/­­maple syrup and sprinkled with cacao nibs and seeds, and that combination is incredibly lovely. The savory one is (surprise!) avocado toast, but made a bit more substantial with the addition of balsamic lentils, a dusting of nutritional yeast and seeds. On a technical note, the whole reason behind the sweet potato toast craze is that you can cook the sweet potato slices right in the toaster. The catch is that I don’t own a toaster, so what I like to do is cook the slices in the oven the night before and then re-heat them, either in the oven or in a pan on the stovetop whenever I’m ready to eat my ‘toast.’ You could even cook a bigger batch for the week ahead, since the roasted sweet potatoes hold up well in the refrigerator. But if you do have a toaster, by all means cook the potato slices in there. I offer directions for both methods in the recipes. There are some weekend links below, Sunday hugs to you :) What The Health – a new film from the creators of Cowspiracy, this time targeting health organizations. Really excited to watch it, it’s available to stream on their website now. Hugh Forte’s Food Photography – just learned that the photographer behind Sprouted Kitchen has a separate Instagram account for his dreamy food photos, I can stare at them for ages. How Millions of Kids Are Being Shaped by Know-It-All Voice Assistants Sweet Potato Sheet Pan Dinner Salad – looks perfect, and those photos are amazing. The Avocado Show – an Amsterdam cafe centered around everything avocado, look at that. What We Eat When We Eat Alone – recently discovered this gem by Deborah Madison. Raspberry-Tahini Sweet Potato Toast   Print Serves: 4-6 toasts Ingredients 1 medium sweet potato ½ tablespoon coconut oil - soft (if using the oven) 2-4 tablespoons sesame tahini ¼ cup raspberries (fresh or frozen and thawed) honey or maple syrup for drizzling mixed seeds for garnish (I used cacao nibs, hemp, pumpkin seeds) Instructions Peel and slice the sweet potato into even, ¼-thick slices. If you have an organic sweet potato, you can leave the skin on, but I prefer it peeled. If using an oven, preheat it to 400° F (200° C). Prepare a parchment paper-covered baking sheet and place the sweet potato slices on the sheet. Add the coconut oil and mix with your hands to coat. Put the baking sheet into the oven and cook for 15 minutes. Flip the slices and cook another 10-15 minutes until cooked through. Add toppings and enjoy right away or refrigerate in an air-tight container until ready to eat. Reheat in a 350° F (175° C) oven for about 5 minutes, then top. If using a toaster, place the sweet potato slices in the toaster and toast on high for about 5 minutes, until cooked through and toasty at the edges. Cooking time will vary slightly for different toasters. Spread tahini on each slice. Add raspberries, mashing them a bit with a fork. Drizzle each slice with the desired amount of honey/­­maple syrup and sprinkle with mixed seeds. Enjoy! 3.5.3226   Avocado-Lentil Sweet Potato Toast   Print Serves: 4-6 toasts Ingredients 1 medium sweet potato ½ tablespoon coconut oil - soft (if using the oven) ⅓ cup cooked black or French lentils 1 teaspoon olive oil ½ teaspoon balsamic vinegar, plus more for drizzling 1 small, ripe avocado juice of ½ small lemon sea salt - to taste freshly ground black pepper - to taste nutritional yeast for garnish mixed seeds for garnish (I used hemp, flax, pumpkin, and sunflower seeds) Instructions Peel and slice the sweet potato into even, ¼-thick slices. If you have an organic sweet potato, you can leave the skin on, but I prefer it peeled. If using an oven, preheat it to 400° F (200° C). Prepare a parchment paper-covered baking sheet and place the sweet potato slices on the sheet. Add the coconut oil and mix with your hands to coat. Put the baking sheet into the oven and cook for 15 minutes. Flip the slices and cook another 10-15 minutes until cooked through. Add toppings and enjoy right away or refrigerate in an air-tight container until ready to eat. Reheat in a 350° F (175° C) oven for about 5 minutes, then top. If using a toaster, place the sweet potato slices in the toaster and toast on high for about 5 minutes, until cooked through and toasty at the edges. Cooking time will vary slightly for different toasters. In a small bowl, combine lentils, olive oil, balsamic vinegar, half of the lemon juice, salt and pepper. In another small bowl, mash the avocado with the remaining lemon juice, salt and pepper. Spread mashed avocado onto each sweet potato slice, followed by the lentils and a sprinkle of nutritional yeast and mixed seeds. Drizzle with more balsamic vinegar and enjoy! 3.5.3226 You might also like... 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10 Terrific Cauliflower Rice Recipes

March 14 2017 VegKitchen 

10 Terrific Cauliflower Rice Recipes Heres a selection of cauliflower “rice” recipes (and a few cauliflower “couscous” recipes as well) that are easy, tasty, and just happen to be vegan. Cauliflower rice and couscous are clever ways to get a nutritious vegetable into your regimen, and good for anyone who avoids grain foods for any reason. Its also a good way to disguise vegetables for your picky eaters!The post 10 Terrific Cauliflower Rice Recipes appeared first on Vegan & Vegetarian Recipes: VegKitchen.com.

Celebrate National Nutrition Month with Meatless Monday!

March 6 2017 Meatless Monday 

Celebrate National Nutrition Month with Meatless Monday!March is always one of our favorite times to sit down at the table. Its National Nutrition Month , where good food and food thats good for you are served on the same plate. This year, the Academy of Nutrition and Dietetics recommends that you Put Your Best Fork Forward, encouraging parents to teach healthy eating habits to their children. At Meatless Monday, we couldnt agree more. The academy also suggests filling half your plate with fruits and vegetables. Of course, we believe in filling the whole plate with tasty veggies, fruits, nuts and whole grains. In fact, the nutrients in particular foods can actually help with certain health issues. So in celebration of National Nutrition Month, were going to spotlight specific foods each week that have a direct link in helping to reduce the risk of a chronic preventable disease. First up: Whole grains!   Heart Disease - Leading Cause of Death Among Women You may remember hearing about this last month during the American Heart Associations Wear Red event. Its a serious health issue . Cardiovascular disease is listed as the underlying cause of nearly 801,000 deaths in the U.S. each year (about one of every three).   Whole Grains and Veggies Lower the Risk of Heart Disease In a research study , health experts concluded an inverse association between dietary whole grains and cardiovascular disease. In other words, by eating more whole grains, you have less risk of developing heart disease. In a separate study , experts found that a higher consumption of fruit and vegetables is linked to a lower risk of all causes of death, particularly heart disease. Long story, short, whole grains and veggies are definitely heart smart.   Eat Healthy - and Tasty Turns out you can have the best of both worlds: nutritious, flavorful veggies and wholesome tasty whole grains. See some of our favorite recipes below: Sweet Potato Sorghum Salad   Tahini Quinoa Bean Salad   Barley Fried Rice The post Celebrate National Nutrition Month with Meatless Monday! appeared first on Meatless Monday.

Meatless Monday on the Foodservice Conference Trail at NACUFS 2017

August 7 2017 Meatless Monday 

Meatless Monday on the Foodservice Conference Trail at NACUFS 2017Nashville, Tennessee recently hosted the annual conference of the National Association of College & University Foodservice. The three-day event convened over 1,000 college and university campus dining professionals and industry partners for inspirational learning, idea and product sharing, collaboration, and peer-to-peer networking. Many of the 334 exhibitors promoted their plant-forward services and products. Cherry Dumaual, PR & partnerships director for The Monday Campaigns, attended the conference and networked on behalf of Meatless Monday. She had the opportunity to visit booths, attend interest sessions and talk with foodservice dining directors, chefs, and product representatives about trends in meat reduction and plant-based menus. Food Management magazine held a roundtable session attended by foodservice dining directors including Bernie Chung-Templeton of Bryn Mawr College. A liberal arts college with about 1,300 undergraduate students, Bryn Mawr ranked number 10 on Princeton Review’s 2017 list of Best Colleges for Food. Chung-Templeton said that Bryn Mawr implemented Meatless Monday around seven years ago: There has always been a demand for meatless entrees that are delicious and nutritious. We created a Mostly Meatless station, which we modeled after looking at Meatless Monday materials. We don’t take meat away but introduce additional meatless options both at this station and on the standard menu to provide more meatless opportunities and to showcase how meatless can be tasty and good for you. Chung-Templeton said that this fall will see the launch of an evolution of Meatless Monday, a plant-based, totally meatless, local, organic, sustainable, ethical, health-forward concept. She shared examples of their vegan dishes. Meatless Monday dishes at Bryn Mawr Cherrys first stop in the exhibit hall was the Humane Society of the United States Meatless Monday booth. Ken Botts, food and nutrition director for HSUS, shared his insights and observations on the direction of campus dining: The conversation of how to create delicious plant-based menus is top of mind for the college and university foodservice operators. This demand is being driven by their students for a variety of reasons; health, spirituality, sustainability and animal welfare. The plant-based conversation was once a trend but in 2010 it started becoming the norm, and now it is here to stay. The folks who attended NACUFS were looking for resources to develop plant-based menus and NACUFS delivered! Cherry and Ken Botts at the HSUS Meatless Monday booth Other stops focused on tasting samples of new, delicious, nutritious plant-based food products. Erik Henry, foodservice director at Bushs Beans, drew in attendees samplings of their new hummus, which the brand will launch on campuses in August. Asked about Meatless Monday, Henry said, If people would take one day a week to simply eat plants, theyll realize it makes them feel good. Erik Henry promoting the new Bush’s Beans hummus Danny OMalley, sales manager for Beyond Meat, offered his take on Meatless Monday which he believes is a great transitional day to motivate omnivores and carnivores to try plant-based foods like Beyond Meats products. Danny O’Malley offers Beyond Meat samples Cherrys final stop was the Pinnacle Foodbooth where Suzanne Tenuto tempted attendees with flavorful Gardein meatless meatballs, describing them as meatless, well done. She added: Adding Gardein meatless meatballs to a Meatless Monday menu makes for a quick and easy spaghetti and meatball dish or sub sandwich. Meat lovers wont know the difference. Suzanne Tenuto with Gardein’s meatless meatballs Nashville was truly the perfect backdrop for NACUFS, where plant-based initiatives and campaigns were part of the biggest growing food trends on campus. The post Meatless Monday on the Foodservice Conference Trail at NACUFS 2017 appeared first on Meatless Monday.

sabudana tikki recipe | sabudana cutlet recipe | sabudana patties

July 3 2017 hebbar's kitchen 

sabudana tikki recipe | sabudana cutlet recipe | sabudana pattiessabudana tikki recipe | sabudana cutlet recipe | sabudana patties with step by step photo and video recipe. basically it is prepared almost similar to sabudana vada or sago vada, however it is shaped like patties and more importantly it is pan fried. it is also an ideal snack during fasting or vrat as it nutritious and filling snack. it can be served with green chutney, tomato sauce, but tastes great without any additional condiments. Continue reading sabudana tikki recipe | sabudana cutlet recipe | sabudana patties at Hebbar's Kitchen.

Summery White Bean ‘Tuna’ Sandwich

June 21 2017 Golubka Kitchen 

Summery White Bean ‘Tuna’ Sandwich This post was created in partnership with USA Pulses and Pulse Canada. Everything tastes better on the beach. The sun and saltwater create a special kind of exhaustion that will make even the blandest piece of food taste mind-blowing. When I was a kid, we were usually handed fresh peaches after a long, tiring swim. The peach juice would inevitably end up all over our faces and running down our arms, but no one cared because the way they tasted made the whole world go quiet. Those same peaches never seemed quite as delicious at home, and one year I even made a point of only eating them when at the seaside. Today’s sandwich can be eaten anywhere and anytime, but it will also make for one very special beach snack. The main component of the sandwich is a white bean ‘tuna’ that has all of the best flavor components of tuna salad, with a little summer flare from fresh cucumber and basil. When mixed with red onion, pickles, olives, sunflower seeds, herbs and a mayo-like sauce, white beans taste remarkably close to tuna salad, especially sandwiched between some bread. Once you have all your ingredients at the ready, the ‘tuna’ comes together easily, and the batch will last you for close to a week’s worth of sandwiches. It’s sturdy and portable, and as a bonus has none of that characteristic scent that follows a tuna sandwich lunch. It’s satisfying and nutritious too, since white beans (as well as all pulses, aka chickpeas/­­beans/­­lentils/­­dry peas) are protein and fiber-packed little superfoods. This year we are partnering with USA Pulses and Pulse Canada on sharing some tasty, simple recipes centered around pulses, as part of their Half-Cup Habit program. The goal is to kindly inspire you to include at least 1/­­2 cup of cooked pulses in your cooking a few days a week, for sustainable, nourishing and tasty meals. This sandwich is a good start :) Summery White Bean Tuna Sandwich   Print Serves: 3-4 Ingredients for the white bean tuna salad juice of half a lemon ¼ medium red onion - chopped ½ cup dried white beans (such as cannellini, navy, baby lima, etc.) - soaked overnight in purified water and cooked ½ cup chopped English cucumber ⅓ cup chopped pickles ⅓ cup chopped olives ⅓ cup toasted sunflower seeds ⅓ cup chopped dill and/­­or parsley 1 tablespoon capers 1 tablespoon nutritional yeast freshly ground black pepper handful basil leaves (optional) ½ teaspoon garlic powder (optional) ¼ cup mayo, or more to taste - recipe follows sea salt - if needed for the mayo 1 tablespoon Dijon mustard 1 tablespoon sweet miso paste 1 tablespoon sunflower butter or any nut/­­seed butter 1 teaspoon sriracha juice of 1 lemon or more if needed sandwich add-ins shredded red cabbage tomato slices more whole basil leaves sprouts or microgreens Instructions to make the white bean tuna salad Pour the lemon juice over the chopped red onion in a small bowl and let it sit while preparing the rest of the ingredients. Combine the onions in lemon juice with the rest of the ingredients in a food processor. Pulse a few times, taking care not to over process; the mixture should be slightly chunky. Taste for salt and pepper, adjust if needed. Keep refrigerated in an air-tight container. Serve on good sandwich bread, with red cabbage, tomato, more basil, sprouts/­­microgreens, or any other favorite sandwich add-ins. to make the mayo Combine all the ingredients, except the lemon juice, in a small bowl and mix until smooth. Add the lemon juice and combine thoroughly. Add more of the lemon juice, if needed to achieve a creamy, slightly runny consistency. 3.5.3226 You might also like... Kohlrabi Avocado Salad Warm Salad of Roasted Cauliflower, Grapes and Black Rice Lemon Tarts from Laura at The First Mess Ethiopian Injera with Mustard Lentils and Braised Cabbage .yuzo_­related_­post .relatedthumb { background: !important; -webkit-transition: background 0.2s linear; -moz-transition: background 0.2s linear; -o-transition: background 0.2s linear; transition: background 0.2s linear;;color:!important; } .yuzo_­related_­post .relatedthumb:hover{background:#ffffff !important;color:!important;} .yuzo_­related_­post .yuzo_­text, .yuzo_­related_­post .yuzo_­views_­post {color:!important;} .yuzo_­related_­post .relatedthumb:hover .yuzo_­text, .yuzo_­related_­post:hover .yuzo_­views_­post {color:!important;} .yuzo_­related_­post .relatedthumb a{color:!important;} .yuzo_­related_­post .relatedthumb a:hover{color:!important;} .yuzo_­related_­post .relatedthumb:hover a{ color:!important;} .yuzo_­related_­post .relatedthumb{ margin: 0px 0px 0px 0px; padding: 5px 5px 5px 5px; } The post Summery White Bean ‘Tuna’ Sandwich appeared first on Golubka Kitchen.

Healthy Vegan Snacks, Appetizers, and Dips

May 8 2017 VegKitchen 

Healthy Vegan Snacks, Appetizers, and Dips VegKitchen offers an array of easy, healthy vegan snacks, appetizers, and dips for the grazing pleasure of adults and kids alike! Here is our listing of tasty and nutritious vegan snacks. The post Healthy Vegan Snacks, Appetizers, and Dips appeared first on VegKitchen.

Perfect Pressure Cooker Beans + Quick Marinated Beans

April 30 2017 Golubka Kitchen 

Perfect Pressure Cooker Beans + Quick Marinated BeansFagor recently sent me their 6 quart pressure cooker, and I was very excited since I’ve never had one before and knew that it would be a very practical addition to my kitchen. Aside from stews, soups, and rich veggie broth, I was especially thrilled about the prospect of perfect home-cooked beans. I’d heard that cooking beans in a pressure cooker makes them amazingly creamy, yet firm and intact, on top of significantly speeding up the cooking process. As an example, soaked kidney beans only take 5 minutes of active cooking time in the pressure cooker. Crazy stuff! All the rumors turned out to be true – my pressure cooker beans have been coming out amazingly buttery. The reason I’m so excited about a more efficient way to cook beans is that I really dislike buying canned ones. I’ll do it in case of an emergency, but it’s really not my favorite way to go. Firstly, canned beans never taste as good as my homemade ones, since I usually include some aromatics like peppercorns, garlic and bay leaf in the cooking water. Canned beans also seem to be harder on my digestion, since I take time to soak and rinse my beans, as well as cook them with kombu (more on that below), while most companies don’t. Maybe I’m just sensitive, but that’s a big factor as well. Plus, dried beans are more affordable than canned ones, and that’s always a great bonus. Today I’m sharing a few useful things I’ve learned about cooking my own beans after years of practice, as well as my favorite recipe for simple marinated beans. I like to make those on a Sunday and spoon them into meals throughout the week. Even if you don’t have a pressure cooker, there are still plenty of great tips and tricks that you might find helpful below. Have a great Sunday :) Soak I always soak dried beans before cooking them. I know, it seems like an annoying practice that doesn’t allow for any spontaneity in the kitchen, but it’s also really easy to make a habit out of it. Soaking reduces the cooking time, as well as helps eliminate the phytic acid (antinutrient) in beans and activates the germination process, making the beans easier to digest/­­more nutritious. To help break down phytic acid, especially during shorter soaking times, add a splash of acidic liquid, such as lemon juice, vinegar or even a few pinches of salt to your soaking water. Cover your beans with plenty of water and leave room in the bowl, since the beans will grow quite a bit as they take on the water. Once done soaking, rinse and drain the beans really well to wash off all of that unwanted stuff. I like to soak my beans overnight. I’ve gotten into the habit of asking myself if there’s anything that needs to be soaked before I go to bed, and sometimes I’ll just soak a cup of some bean/­­lentil/­­grain without even knowing what I’ll do with it the next day. If you happen to soak some beans and don’t have the time to cook them the next day, just change the water, cover, and put them in the fridge until ready to cook. Batch Cook & Freeze The trick that does allow for spontaneity when using home-cooked beans is batch cooking and freezing them for future use. Cook a whole pound of beans at a time and freeze them in 1 1/­­2 cup batches (equal to around a 16 oz can), and you’ve got a foundation for so many meals right in your freezer. It feels really good! You can freeze the beans in glass containers or zip lock bags for anywhere from 6 months to a whole year (labeling with a date is a good idea in these cases). A good tip I learned for preventing freezer burn is to cover the beans with their cooking liquid, then freeze. Add Aromatics & Kombu Another great thing about cooking beans at home is that you can flavor the cooking water any way you want. That will make the beans taste better, as well as provide you with a whole batch of broth, which you can use in place vegetable broth in any recipe. I pretty much never throw away the cooking water, and usually end up freezing it for future use. That way, I almost never have to buy boxed broth. The aromatics I personally like to add to the cooking water are bay leaf, black peppercorns and garlic. Some people add onions, carrots and herbs – the possibilities are endless. Another important addition to bean cooking liquid is kombu, which is a mineral-rich seaweed. Kombu yields all of its beneficial minerals to the beans and the water, as well as helps tenderize the beans and make them easier to digest – a life-changing tip I learned from Amy Chaplin. Pressure Cooking One quirk of pressure cooking is not being able to check the food for doneness while it’s cooking, since the pot cannot be opened while there’s pressure built up inside. It’s helpful to know how long your ingredient will take to cook ahead of time, and time the cooking process accordingly. Thankfully, there is this very helpful chart that tells you suggested cooking times for most common types of beans. I love that it has cook times for both soaked and unsoaked beans, since those vary pretty significantly, and I’ve found them to be very accurate. Perfect Pressure Cooker Beans   Print Serves: around 3 cups Ingredients 1 cup dried beans of your choice - soaked overnight in purified water w/­­ a splash of vinegar, lemon juice or salt 2 garlic cloves - crushed with a knife 2 bay leaves 1 piece kombu 1 teaspoon black peppercorns sea salt Instructions Drain and rinse the beans very well. In a pressure cooker, combine the beans, garlic, bay leaves, kombu, peppercorns and plenty of salt. Cover the beans with plenty of water, water level should be about 4 inches above the beans. Remember that when cooking beans, you cannot fill up the pressure cooker any more than half way, since the foam from the beans might clog up the pressure release valve if there is too much water. Close the pressure cooker lid, set the pressure to high (15PSI) and turn up the heat to high. Wait until the pressure indicator shows that the pressure has been built up and turn the heat down to low. This is when your cooking time starts. Refer to this chart to determine the cook time for your beans and cook accordingly. Once the time is up, turn off the heat and let the pressure release naturally, which will take around 10 minutes. Open the pressure cooker, drain the beans, preserving the cooking liquid to use as broth or as freezing liquid. Discard the bay leaf, peppercorns and kombu. Enjoy the beans :) 3.5.3226   Quick Marinated Beans   Print Serves: 3 cups Ingredients 3 cups mixed cooked beans (I used baby Lima and kidney) handful of parsley - chopped handful of chives - sliced 3 tablespoons olive oil 1 teaspoon red wine vinegar juice of 1 lemon sea salt - to taste freshly ground black pepper - to taste Instructions In a bowl, combine the beans with parsley and chives and give everything a stir. Add the olive oil, vinegar, lemon juice, salt and pepper, and mix thoroughly. Taste for salt and pepper, adjust if needed. Store the beans in the refrigerator, in an air-tight container for up to 5 days. The flavors will develop further as the beans marinate. 3.5.3226 You might also like... Garden Juice Fruit and Root Salad Carrot Cake Smoothie Bowl Avocado Truffles .yuzo_­related_­post .relatedthumb { background: !important; -webkit-transition: background 0.2s linear; -moz-transition: background 0.2s linear; -o-transition: background 0.2s linear; transition: background 0.2s linear;;color:!important; } .yuzo_­related_­post .relatedthumb:hover{background:#ffffff !important;color:!important;} .yuzo_­related_­post .yuzo_­text, .yuzo_­related_­post .yuzo_­views_­post {color:!important;} .yuzo_­related_­post .relatedthumb:hover .yuzo_­text, .yuzo_­related_­post:hover .yuzo_­views_­post {color:!important;} .yuzo_­related_­post .relatedthumb a{color:!important;} .yuzo_­related_­post .relatedthumb a:hover{color:!important;} .yuzo_­related_­post .relatedthumb:hover a{ color:!important;} .yuzo_­related_­post .relatedthumb{ margin: 0px 0px 0px 0px; padding: 5px 5px 5px 5px; } The post Perfect Pressure Cooker Beans + Quick Marinated Beans appeared first on Golubka Kitchen.

bhindi fry recipe | bhindi ki sabzi | bhindi masala dry | okra fry recipe

April 17 2017 hebbar's kitchen 

bhindi fry recipe | bhindi ki sabzi | bhindi masala dry | okra fry recipebhindi fry recipe | bhindi ki sabzi | bhindi masala dry | okra fry recipe with step by step photo and video recipe. okra fry recipe is a popular north indian sabzi which is famous for its nutritious value and of course for its amazing taste. ladies finger masala dry is an ideal accompaniment with chapati as a form of sabzi and also can be heaven with steamed rice, dal and ghee. Continue reading bhindi fry recipe | bhindi ki sabzi | bhindi masala dry | okra fry recipe at Hebbar's Kitchen.

Supercharge with Superfoods for Weight Loss & Health

March 30 2017 VegKitchen 

Supercharge with Superfoods for Weight Loss & Health The word superfood is popping up everywhere these days. Its no surprise -- superfoods are gaining popularity as incredibly beneficial foods that are more nutritious than conventional food. Conscious eaters have discovered superfoods for weight loss, too. The post Supercharge with Superfoods for Weight Loss & Health appeared first on Vegan & Vegetarian Recipes: VegKitchen.com.

Meatless Monday Sizes Up Superfoods

March 20 2017 Meatless Monday 

Meatless Monday Sizes Up SuperfoodsMarch is National Nutrition Month. So each week this month, were highlighting how certain foods can help improve your health. This is the third article in the series. Please share with friends and family who may be interested. For many adults, being time-pressed has become the norm. Theyre driven to pack more into any given moment. With this mind, perhaps its no surprise that theres a recent surge of interest in superfoods - plant foods that pack in more nutrition than other food items. Sure, this food trend is hot right now, but does the reality actually live up to the hype? Turns out the answer is yes, as long as youre consuming the right foods for the right reasons. According to Diana K. Rice, a registered dietitian who works with Meatless Monday, Many plant-based foods pack in more fiber, minerals and fiber than other dietary choices, said Rice. So if youre looking to improve the quality of your diet, its a great idea to rely on these foods over choices like processed carbohydrates and animal products. But dont expect superfoods to deliver a miracle cure for your medical problems, cautions Rice. She explains, No single food is going to help you lose weight, give you clearer skin or achieve whatever other health goal youre after. The main reason to eat superfoods is that they are nutritious and convenient. One easy way to pack more superfoods into yoir diet is to adopt the practice of Meatless Monday. When you choose not to eat meat one day a week, theres a lot of room left in your diet to fill with nutrient-packed superfoods, Rice said. And when you try tasty new dishes containing plant-based superfoods on a Monday, youll be more likely to incorporate them into your diet over the rest of the week, too. To kick off your new Meatless Monday habit, Rice recommends these plant-based superfoods: Peanuts: Not only is this plant-based source of protein highly affordable, its adored by the masses for its appealing flavor. In addition to seven grams of protein per one ounce serving, peanuts are a terrific source of folate and resveratrol - yes, the red wine nutrient! Found in whole peanuts (as well as grape skins), resveratrol is an antioxidant thats linked to reduced rates of cardiovascular disease and cancer. Think outside the peanut butter sandwich with Peanut Noodles or Peanut Butter Chili.   Avocados: This fruit is a super substitute for animal products on Meatless Monday because its healthy fat content satisfies the same craving you might have for a juicy steak. But since the fats found in avocados are mostly heart-healthy monounsaturated fats, theyre doing your body a favor along with your tastebuds. Grill them and top with salsa for a new twist or try them with pasta in this Pea and Avocado Penne.   Kale: Sure, kale isnt as trendy as it once was. Nowadays, foods like collard greens and Brussels sprouts are stealing the spotlight. However, kale rose to popularity for good reason - it scores a perfect 1000 on the Aggregate Nutrient Density Index, meaning that it packs in more nutrition per calorie than most other foods. In particular, its a great source of vitamins A, K, C and fiber. Give it a spin in this Forbidden Rice Salad or try a new variation on your lasagna with this kale-packed version.   Mushrooms: Not many foods pack in a hefty dose of vitamin D, the sunshine vitamin. But one portabella mushroom can pack in 400 IU (international units) of vitamin D, which is more than half of the recommended daily intake level. Theyre an especially good choice for people who are averse to sun or live in northern climates, plus they offer the crave-able umami flavor found in meat. Try them in Mushroom Tikka Masala or Mushroom Hemp Tartlets.   Tomatoes: No, not the pale pink slice thats suspiciously topping your sandwich. Were talking deep, dark red tomatoes - especially canned tomatoes - that are an excellent source of lycopene, an antioxidant thats linked to heart health and reduced cancer risk. Pump up your lycopene intake with dishes like Shakshouka with Rainbow Chard and Tomato Parmesan Slow Cooker Soup. The post Meatless Monday Sizes Up Superfoods appeared first on Meatless Monday.

10 Terrific Cauliflower Rice and “Couscous” Recipes

March 14 2017 VegKitchen 

10 Terrific Cauliflower Rice and “Couscous” Recipes Heres a selection of cauliflower “rice” recipes (and a few cauliflower “couscous” recipes as well) that are easy, tasty, and just happen to be vegan. Cauliflower rice and couscous are clever ways to get a nutritious vegetable into your regimen, and good for anyone who avoids grain foods for any reason. Its also a good way to disguise vegetables for your picky eaters!The post 10 Terrific Cauliflower Rice and “Couscous” Recipes appeared first on Vegan & Vegetarian Recipes: VegKitchen.com.

Chocolate Avocado Smoothie

March 13 2017 Meatless Monday 

This chocolate avocado smoothie is so simple and versatile. Next time you need a quick breakfast, snack, or even dessert, blend together healthy ingredients like banana, avocado, and cocoa powder into a thick, creamy smoothie. This recipe brought to us by Nikki of Pepperoni Is Not a Vegetable is deliciously-and deceptively-nutritious. Serves 1-2 - 1.5 tsp ground ancho pepper - 1 tsp cinnamon - 1/­­4 tsp sea salt - 2 teaspoons vanilla extract - 1 small avocado, stone and husk removed - 1 banana - 1 cup rice, soy, or almond milk - 1.5 tbsp cocoa powder - 2 ice cubes - 1 scoop (about 1/­­3 cup) protein powder - 1-3 tbsp maple syrup or agave nectar Place all ingredients in a blender and blend well. Enjoy for breakfast or as a healthy dessert. The post Chocolate Avocado Smoothie appeared first on Meatless Monday.

Sorghum Beet Risotto

March 5 2017 Golubka Kitchen 

Sorghum Beet Risotto Ive been seeing a lot of why not just make it with rice reactions to alternative grain risotto recipes. I have a few reasons. Trying to get a variety of potentially more nutritious grains into my meals is one. Making a risotto-like dish with any grain makes it taste delicious and a little more special than just a bed for the more dominant stuff on your plate. Its also a creative challenge, and I welcome those when they occur in the kitchen. The flavor will always be a bit more new and unexpected than traditional risotto, but the creamy grain dish format will keep it in cozy territory, which is nice. Of course, no grain will quite replace starchy Arborio rice, which is what usually gives risotto that wonderfully creamy consistency. I like to incorporate blended roasted root vegetables, beans or coconut milk to achieve that sought-after texture. In this risotto, I went with coconut milk, which integrates seamlessly with the flavors of the beets, ginger, garlic and chili. Though the spicy, sweet and earthy flavors in this dish are a bit far from the classic, its absolutely delicious in its own right, and kind of perfect for this transitional time of year. Ive tried sorghum in salads and bowls in the past, but always found it to be a bit too chewy for my liking. That toothsome texture works perfectly in risotto, though, so I was very happy to rediscover this nutritious, gluten-free grain with this dish that I developed for Nuts.com. There are some weekend links below, have a great Sunday! Chani Nicolas – been loving her weekly horoscopes Jesse Kamm, Living Off the Grid – that house! Slicing Pretty Avocados – can’t stop doing this now Georgia OKeeffe: Living Modern – this exhibition sounds amazing, love that they are making an emphasis on her clothing. Tea Blends for Healthy Skin, Digestion and Energy Za’atar Swirl Bread – so beautiful and sounds delicious Follow this link to see the recipe for the Sorghum Beet Risotto :) You might also like... Vegetarian Spring Pho with Sweet Potato Noodles and Heirloom Beans Roasted Yellow Plum and Rosemary Popsicles Clementine Fudge Cake Warm Salad of Roasted Cauliflower, Grapes and Black Rice .yuzo_­related_­post .relatedthumb { background: !important; -webkit-transition: background 0.2s linear; -moz-transition: background 0.2s linear; -o-transition: background 0.2s linear; transition: background 0.2s linear;;color:!important; } .yuzo_­related_­post .relatedthumb:hover{background:#ffffff !important;color:!important;} .yuzo_­related_­post .yuzo_­text, .yuzo_­related_­post .yuzo_­views_­post {color:!important;} .yuzo_­related_­post .relatedthumb:hover .yuzo_­text, .yuzo_­related_­post:hover .yuzo_­views_­post {color:!important;} .yuzo_­related_­post .relatedthumb a{color:!important;} .yuzo_­related_­post .relatedthumb a:hover{color:!important;} .yuzo_­related_­post .relatedthumb:hover a{ color:!important;} .yuzo_­related_­post .relatedthumb{ margin: 0px 0px 0px 0px; padding: 5px 5px 5px 5px; } The post Sorghum Beet Risotto appeared first on Golubka Kitchen.


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