Vegan Chocolate Pudding

This smooth and creamy dessert had my dinner guest last night shaking a head in disbelief that such decadence was not only vegan — but healthy to boot.  With a prep time of less than 10 minutes it’s right up my alley for a simple and delicious treat that may even win a few Jell-O fans over.

I stayed with all raw ingredients, but it would work with others and the cacao could also be substituted for carob (although this will change the flavor).

Vegan Chocolate Pudding

Serves 2

Ingredients

1 ripe avocado

4 tbsp raw cacao powder

4 tbsp raw agave nectar

1 tbsp vanilla

splash of hemp milk (almond, soy or rice can also be used)

Directions

Simply place all the ingredients in a food processor and blend to your desired consistency.  You can add more or less milk to bring it to your desired thickness.

Chill in fridge before serving.  Serve with fresh fruit on top or shredded coconut or nuts.

Enjoy!

Spicy Gingerbread Cookies

Put a healthier twist on this holiday classic by swapping out white flour for whole grain spelt or brown rice if you want a gluten free option.  When using brown rice flour, do know that it can be a little drier so you may want to add a bit of milk, water, or non-dairy substitute. Vegans can replace the butter with a dairy free spread and trade the egg yolk for a egg replacement.

Skip powdered ginger and fresh grate your own — this gives these cookies a wonderful spicy kick and ginger is excellent both for digestion and creating heat in the body (perfect as the weather turns cooler!).

Ingredients

• 1/2 cup butter
• 1/2 cup brown on raw turbinado sugar
• 1/2 cup molasses
• 1 egg yolk
• 2 cups sifted spelt or brown rice flour
• 1/2 teaspoon salt
• 1/2 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon ground cinnamon
• 1 teaspoon ground cloves
• 2-3 tablespoons fresh grated ginger
• 1/2 teaspoon ground nutmeg

Directions

1. In a large bowl, cream together the butter and sugar until smooth. Stir in molasses and egg yolk. Combine the flour, salt, baking powder, baking soda, cinnamon, cloves, ginger, and nutmeg; blend into the molasses mixture until smooth. Cover, and chill for at least one hour.
2. Preheat the oven to 350 degrees F (175 degrees C). On a lightly floured surface, roll the dough out to 1/4 inch thickness. Cut into desired shapes with cookie cutters. Place cookies 2 inches apart on ungreased cookie sheets.
3. Bake for 8 to 10 minutes in the preheated oven, until firm. Remove from cookie sheets to cool on wire racks. Frost or decorate when cool.

Happy Holidays!

Kale Tacos

Photography by Sunshine Deal - http://www.chandrasoleil.com/

Nothing says Cinco de Mayo like a tasty taco.  Friends adore this healthy twist I’ve put on the traditional fare.  Tastes vary so much in terms on how people like their tacos so I’m merely giving you a list here of what I use in mine and ideas for you to take with you into the wondrous world of vegan/vegetarian tacos.

Shells:  I use organic blue corn taco shells.  I get mine at Whole Foods, but know that other Natural Foods markets carry them as well.  Blue corn is slightly lower on the glycemic index than yellow corn and also more digestible making it, in my opinion, a healthier option.  I also like the flavor that it lends and warm them in the oven slightly before serving.  The warm shell is so nice as a contrast to the cool toppings.

Fillings:  I start with sauteing yellow onions in a bit of coconut oil.  For each 1/2 onion I would say about 1 tablespoon of oil.  I add chili powder and sea salt to the onion as it’s cooking (add according to your preference for salty/spicy).  Once the onions are a nice golden brown go ahead and add the kale.  For 2 people you will probably use at least 1/2 a head of kale, if not more.  Play with it: if you use more taco meat or beans you might opt to use less kale.  I wash the kale and the tear the leaves off the stems and rip them into smallish pieces.  Saute with the onions at medium-low heat until the kale begins to soften.  Now you can add your meat.  Non-vegetarians may opt for traditional taco meat.  Vegans/Vegetarians can use black beans or I will often use the Taco Meat from Yves.  I’m not a huge fan of all the “extras” that go into the fake meats so this is a special treat around my house — not a standard everyday meal substitute.  You may want to add more chili powder or other spices  at this time as well, although the meat from Yves is fairly well-flavored.

Toppings:  Anything goes here!  Cheese is an obvious pleaser. Vegans can try one of many non-dairy options out there (Rice cheese is great shredded on these).  I like using Vegenaise on mine as well.  Fresh chopped cilantro, salsa, hot peppers, fresh tomatoes……make it great and healthy with a variety of fresh veggies or spices.  Everyone has their favorites — and even their favorite way of putting their taco together.

Happy Cinco de Mayo!

Dandelion Greens with Goat Cheese & Roasted Garlic Dressing

 

Dandelion greens are one of season’s earliest foodstuffs and one of the  finest of spring tonics. Indeed, they are the most nutritious leafy vegetable.  With a slightly bitter note, they are elegant in a salad and delicious additions to a stir-fry or salad.

Dandelions support digestion, reduce swelling and inflammation, and treat viruses, jaundice, edema, gout, eczema and acne. This sunflower relative boasts potent medicinal properties with laxative and diuretic properties (its French name, pissenlit, “wet the bed”, aptly names its effectiveness).

Pick up some greens this weekend at your local Farmer’s Market.  I love them this way as it warms them up slightly and the cheese and garlic are a wonderful balance to the bitterness of the dandelion.  For vegans, skip the cheese or sub it with a creamy nut based cheese.  You can also sub walnuts for pine nuts if you’re looking for a less expensive option.

Dandelion Greens with Goat Cheese & Roasted Garlic Dressing

The Greens

6 cups bite-size pieces dandelion greens , tough stems removed
1 medium shallot, finely chopped
1/4 cup pine nuts
2 ounces goat cheese, crumbled
Freshly ground pepper to taste

1. Place dandelion greens in a large salad bowl.
2. Heat Roasted Garlic Dressing (instructions below) in a small saucepan over medium heat until warm, 1 to 2 minutes. Add shallot and simmer until the shallot is softened, 3 to 5 minutes. Pour the warm dressing over the greens and toss until they are wilted and coated. Add pine nuts and goat cheese and toss again, slightly melting the cheese with the warm greens. Season with pepper.

The Dressing

1 large head or 2 small heads garlic
4 tablespoons extra-virgin olive oil, divided
2 tablespoons balsamic or red-wine vinegar
1 tablespoon lime juice
1/8 teaspoon salt
Freshly ground pepper to taste

1. Preheat oven to 400°F.
2. Rub off the excess papery skin from garlic without separating the cloves. Slice the tips
off the head (or heads), exposing the ends of the cloves. Place the garlic on a piece of foil, drizzle with 1 tablespoon oil and wrap into a package. Put in a baking dish and bake until the garlic is very soft, 40 minutes to 1 hour. Unwrap and let cool slightly.
3. Squeeze the garlic pulp into a blender or food processor (discard the skins). Add the remaining 3 tablespoons oil, vinegar, lime juice, salt and pepper and blend or process until smooth.

Enjoy!

Quinoa Tabouli

Warmer days are here and simple light lunches and dinners are on my mind.  Some beautiful fresh mint from the Farmer’s Market yesterday put this recipe in my head.  It’s quick and simple and one of my favorite twists on a classic recipe.

If you aren’t familiar with it, quinoa (pronounced keen-wa)  is a grain that comes from the Andes Mountains of South America. Quinoa’s origins are truly ancient. It was one of the three staple foods, along with corn and potatoes, of the Inca civilization. Quinoa was known then, and still is known, with respect, as the mother grain. It is sometimes called the “Supergrain of the Future.”

Quinoa contains more protein than any other grain; an average of 16.2 percent, compared with 7.5 percent for rice, 9.9 percent for millet, and 14 percent for wheat. Some varieties of quinoa are more than 20 percent protein.

Quinoa’s protein is of an unusually high quality. It is a complete protein, with an essential amino acid balance close to the ideal.  It’s a wonderful option for vegetarian/vegan athletes as well as anyone “carb conscious” or health minded.  I enjoy it with just a bit of olive oil and sea salt but also find it’s a nice breakfast served warm with coconut oil or butter and some nuts and seeds and cinnamon.  Pick it up at Trader Joes, Whole Foods or any natural foods store. 

Quinoa Tabouli
Ingredients

2 cups water

½ cup fresh lemon juice

1 cup quinoa

½ cup olive oil

1 cup scallion

3 medium ripe tomatoes

2 tablespoons fresh mint

1 ½ cups parsley, coarsely chopped

Salt (to taste)

Directions

1. Place quinoa in a colander and rinse several times rubbing the grains together to remove the bitter outer layer
2. Place water and quinoa in a saucepan.  Bring to a boil.  Reduce heat to a simmer and cover.  Cook for 10 to 15 minutes until all water has been absorbed.
3. While the quinoa is cooking, finely chop the tomatoes, parsley, and scallions.  Add lemon juice, olive oil and fresh mint to the tomato mixture.
4. Stir in cooked quinoa and salt and mix well.
5. Let sit in the fridge for a day to blend flavors.  Remove from fridge about 30 minutes before eating and serve at room temperature.

Massaged Kale Salad with Orange Vinaigrette

This raw kale salad is super simple and a delicious way to enjoy this nutritious green.  I have done several variations with this using black currants in place of raisins and walnuts instead of almonds.  Play around with it and see what you prefer.  All kinds of nuts and berries as well as apples or pears could be fantastic in here.

 

 

 

Massaged Kale Salad with Orange Vinaigrette
Makes 6 servings

Ingredients

 1 bunch kale, de-stemmed, torn into bite-sized pieces

1/2 tsp salt (I always use pink salts or sea salt)

1/4 cup olive oil

1 tablespoon apple cider vinegar

1/2 fresh squeezed orange juice

1/4 cup raisins

1/4 cup raw almonds (whole or slivered)

Instructions

1. Add salt and massage into kale for a few minutes until it becomes tender. (Note that curly kale will need a bit more time to become tender than lacinato kale. You can add another sprinkle of salt if it doesn’t seem to be shrinking enough.)

2. Add raisins and almonds.

3. In seperate bowl whisk together orange juice, olive oil and apple cider vinegar.  Drizzle over your greens and mix well.

Enjoy!

 

Oven Roasted Brussels Sprouts & Fennel

 I think it’s a fine time of year for the consumption of Brussels sprouts and the folks over at the LA Times must think so too.   Last week’s Food Section had a nice little blurb on some tasty sprout from an eatery in Guerneville.  Brussels sprouts hail from the same family as cabbage, collars, broccoli and kale.  With ancestral ties like those its no surprise to find they are rich in Vitamins A & C, as well as Folic Acid and Fiber.  They have also shown positive results in the prevention of cancer, especially colon, as they contain sinigrin ( which is also found in broccoli and black mustard seeds).  

I happened to have some in the fridge so I made my normal modifications and creative changes and the results were very, very nice.   I simplified it by not making a separate dressing and added the fennel.  Between the garlic, fennel and red chili flakes these subtle little cabbages had just the perfect kick to them.

You can reference the original version here:    http://lat.ms/dY4oo4 or roll with the slight changes I made below. 

 Enjoy!

Oven Roasted Brussels sprouts & Fennel

Ingredients

6 large Brussels sprouts halved

Approx. 1 cup sliced fennel (I used a medium-sized bulb)

1/4 cup olive oil

2 tablespoons lemon juice (I used fresh squeezed)

1/2 teaspoon pepper

1/2 teaspoon salt

2 cloves garlic, finely minced

1/2 teaspoon crushed red pepper flakes

Instructions

1. Heat the oven to 475 degrees

2. In a large bowl, toss all of the ingredients together.

3. Spread out on baking tray.

4. Roast in the over for approximately 15 minutes, tossing periodically until crisp and lightly browned.

 Want more info on the beauty of  brussels sprouts?    Click below.

http://www.cookinglight.com/food/in-season/in-season-brussels-sprouts-00400000001701/

http://urbanext.illinois.edu/veggies/brusselssprouts.cfm

Farmer’s Market Red Potato Gratin

It was cold today in Los Angeles (actually, legitimately cold) and I wanted something to warm me up and accompany a cozy evening spent at home cooking and writing.  Market Day for me is tomorrow when I’ll hit the local Farmer’s Market and stock up on fresh, seasonal fruits and vegetables.  But for now, it’s Saturday and there isn’t all that much left in the fridge from this past week.  I pull out what I’ve got and take mental note: red potatoes, asparagus, green onions, kale and chard.  I’ve got a bit of raw goat gouda and some organic milk.  It’s perfect.  On Thursday, the Los Angeles Times Food Section did a blurb on gratin.  Inspiration.  But I find their recipes are a bit complex and use ingredients I either don’t have or like to keep out (like flour and sausage).  So I reference the Alice Waters/Chez Panisse Cookbook The Art of Simple Food  that is my current obsession, and sure enough she has a simple and beautiful recipe for Potato Gratin.  I made a few modifications such as swapping the called for yellow potatoes out for red.  Red potatoes (from a nutritional standpoint) are easier to digest and lower on the glycemic index than yellow, thus making them lower in carbs and sugars.  I also took her suggestion to place veggies between the layers of potatoes and was incredibly, blissfully pleased with the results.  Minus the cutting of  vegetables this was NO work at all. Simple and pure it truly accentuates the beauty of the seasonal vegetables that I used and it was the perfect winter evening meal.  Perfectly satisfied my craving for warmth and  the melted cheese and hearty veggies brought me contentment in all the best ways possible.

My photo does in no way bring justice to the deliciousness of this recipe. 

Try it and I think you’ll agree.

Farmer’s Market Red Potato Gratin

Ingredients

8 small red potatoes

Assorted fresh, seasonal vegetables

1 cup organic milk

Approx. 3 1/2 tablespoons of butter

Salt and pepper to taste

Cheese (if desired).   I used raw goat gouda.

Instructions

1. Rub a 9 x 12 gratin (or casserole) dish with butter.

2. Thinly slice 8 small red potatoes (I never peel mine as there are nutrients in the peels — just wash them very well — but feel free to peel if that is your preference).

3.  Make a layer of potato slices in the gratin dish, overlapping them slightly.  Sprinkle with fresh salt and ground pepper.

4. Make a layer with cut veggies. Use anything here you like.  I used asparagus, green onion, chard and kale.  You could essentially use any kind of vegetables or herbs and spices (i.e. garlic, chives…..)

5. Continue to make alternating layers of potatoes and vegetables.  I ended up with 3 layers of potatoes and 2 hearty layers of vegetables.  You don’t want to go beyond 5 or 6 layers — some cookbooks recommend less.

6. Carefully pour 1 cup mik over the layers.

7. Generously dot the top of the potatos with 3 tablespoons of cut butter.

8. Bake at 350 degrees for about an hour until browned and bubbling.  Halfway through, take the dish out and press the potatoes flat with a metal spatula to keep the top moist.  This is also the point when I sprinkled the top with shredded raw goat cheese (AMAZING).   The gratin is done when the potatoes are soft and the top is golden brown.

Homemade Butternut Squash Ravioli

I recently picked up a bag of Semolina flour at Whole Foods and decided to try my hand at pasta making.  A butternut squash from the Farmer’s Market and a little patience combined to make a pefectly delicious dinner of homemade Butternut Squash Ravioli.  Don’t be daunted by the thought of making your own pasta.  It was much simpler than I even imagined it would be and a very satisfying kitchen experiment.

Semolina is the coarse, purified wheat middlings of durum wheat.  It’s traditionally used for making pasta, but can often be found as a porridge and si the base for some delectable Indian foods such as rava dosa .  Nutritionally speaking, it’s low in fat and higher in protein than other pastas.  However, it is not a whole grain and while a tasty treat not necessarily something you want to over include in your diet (there are whole grain pastas and even gluten free versions that you can easily find on store shelves).  That said, the experience of making  your own pasta using fresh herbs and produce is a wonderful thing to try at least once and can be a healthy meal.   Ready to make your own pasta?  Here’s how.

Basic Pasta Recipe

1 1/2 cups Semolina Flour

1/2 tsp. Salt  (optional)

2 Eggs or 3 Egg Whites (beaten)

2 tsbp. Water

2 tbsp. Olive Oil

Other Ingredients

Whole butternut squash

Olive Oil

Parmesan Cheese

Fresh Tomatoes or sauce

Herbs and Spices (i.e. basil, rosemary, thyme, sage)

Salt & Pepper to taste

Instructions

1.  In oven, bake a butternut squash until soft (cut in half and scoop out seeds prior to baking).  I find that for a medium sized squash it usually takes about 45 minutes at 425 degrees.

2.  Scoop out the insides of the baked squash and set aside in a bowl to cool.

3.  In a seperate bown combine semolina flour and salt.  Add beaten eggs (or egg whites), water and oil.

4. Mix to make a stiff dough.

5. Knead for 10 minutes or until dough is elastic.

6. Wrap dough in a towel or place in plastic bag and let rest for 20 minutes. 

7.  On a lightly floured surface, roll out the dough to desired thickness and cut.  For this recipe I cut the dough into squares.

8. Take the cooled squash and mix it with olive oil and anything else you desire.  I mixed mine with olive oil, salt, pepper, and a bit of fresh grated parmesan cheese.

9. Spoon approximately a heaping teaspoon of  the squash mixture onto a square of pasta.  Place another square over the top and then  pinch the edges together all the way around to form your ravioli.  Repeat until you’ve used all the dough.

10.  Bring a large pot of water containing 1/2 teaspoon of oilive oil to a boil.  Add the pasta and cook until tender.

                                                           11. In a seperate bowl, make your sauce.  I diced onions and garlic and sauted them slightly in olive oil before adding hierloom tomatoes from the Farmer’s Market.   I then added a bit of veggie broth, splash of red table wine and some fresh basil, thyme, and rosemary and let the whole thing simmer for 20 minutes.

Sauce on pasta and a sprinkle of freshly grated parmesan and voila!  Homemade butternut squash ravioli you can impress you mate, your dinner guests and your own self with! 

Enjoy.

Links to Local Foods

 In the months since my 100-mile diet challenge I’ve stayed to eating about 70-80% of my diet from California sources — often within that magic 100 mile range.  I’ve had the best luck in getting local produce but  I have managed to find local honey, garbanzo beans, walnuts, goat cheese and eggs.  Carbohydrates, outside of fruit or vegetable form, still allude me.  The famed La Brea Bakery gets the flour for their bread though ConAgra (why??) and the closest I can get for rice is 415 miles away.  In all my searching though, I have managed to find some really amazing California products which I’m sharing with you below. These aren’t seasonal items per say, but there are staple foods that I think are better bought within a 400 mile range than a 4,000 mile one.  If you hear of great California foodstuffs please send the info my way — especially if it’s small, local businesses.  I like to help support them most of all.

On the side of big business I do have to give three cheers for Whole Foods.  They are not only carrying a decent range of California produce items, but they actually mark them so they stand out and even have touching little blurbs about the farms they come from.  Not quite the same as your local Farmer’s Market but not bad for a big chain.  I was able to find California olive oil, cheese and milk here.  All 400 miles or so away but better than something that came from Wisconsin.  To top it off – the staff here was extraordinarily helpful and were all quick to help me figure out where things come from or went to find the answer if they didn’t know. 

Here are some of my California discoveries…..

Napa Valley Naturals: olive oil and vinegars (check the labels because not all their products are California grown — there are some imported items).  www.napavalleytrading.com

Klausesbees:  honey.  All from Los Angeles area hives.  www.kausesbees.com

Suncoast Farm’s of CA: beans and produce.  Check what you’re buying from them as their Late Spring and summer crops are grown in the central coast region of California; winter crops are grown in California’s Imperial Valley; early spring and late fall crops are grown in Yuma, Arizona.  I got garbanzo beans from them at the Yamashiro Farmer’s Market which they gentleman told me were grown 118 miles away. www.suncoastfarms.com

Straus Family Creamery: organic milk, ice cream, yogurt, butter.   Family owned dairy located north of San Francisco.  www.strausfamilycreamery.com  There is another company called Cowgirl Creamery that uses the Straus family milk to create some great cheeses. You can find them at www.cowgirlcreamery.com

Santa Cruz Peanut Butter:   Peanut Butter, juices and all kinds of other treats.  Read the labels and double-check what’s from where.  The peanut butter I have confirmed is from California grown peanuts.  And it’s really good – good enough I’ll now be using this in my raw chocolate peanut butter cups.  www.scojuice.com

Lundberg Family Farms: organic brown rice and brown rice products.  Located in Richvale California.  www.lundberg.com. 

Sterling Vineyards:  a Napa Valley based vineyard that makes some organic wines (though not all of them all).  They have an organic Cabernet Sauvignon they were selling through Trader Joe’s  for $5 a bottle but I haven’t seen there in a bit which is a shame.  www.sterlingvineyards.com