Fresh Cranberry And Pear Oatmeal With Pecans A Simple And Delicious Thanksgiving Morning Vegan Breakfast

Just for fun, this was posted at 1:11 on 11/11/11

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Thanksgiving Morning
Picture that its Thanksgiving morning and you already have a house full of guests. You have a busy day of chopping and cooking ahead of you so you dont really have time to prepare a big and complicated breakfast. So start the day off right with a festive bowl of oatmeal bursting with fresh cranberries and pears and a sprinkling of chopped, raw, Texas pecans! It will only take a few minutes and this hearty breakfast will carry you through the morning.
Whats different about this oatmeal is the wonderful flavor of fresh fruit. Unlike dried cranberries, raw ones burst in the oatmeal giving a fresh and slightly tart flavor. This tartness is offset by a nice, ripe pear and a touch of stevia. 


Cranberries
Nothing says Thanksgiving more than fresh cranberries. Besides their wonderful flavor, they are a "phytonutrient stew" containing 5 different categories of healthful plant chemicals: anthocyanins, flavonoids, phenolic acids, proanthocyanidins and triterpenoids. Although many have flocked to supplements of cranberry extracts or cranberry juice, the "whole" cranberry provides the most health benefits. Just about every woman knows that cranberries protect against urinary tract infections, but their anti-inflammatory and antioxidant properties also play a role in lowering the risk of heart disease, periodontal disease, stomach ulcers, colon cancer and more. 
Check out my recipes for Raw Cranberry Relish and Low Sugar Cranberry Sauce.

Purchase bags of cranberries when in season and throw them in the freezer for use all year long!

Use a juicy, soft, sweet pear for this recipe. A Comice pear is shown above but you can also use Anjous, Bartlett or Bosc

Fresh Cranberry Pear Oatmeal with Pecans
Vegan, Gluten Free (when certified gluten free oatmeal and oat bran is used)
[makes 4 (1 cup) servings]


3 cups water
1 teaspoon vanilla extract
1/2 cup fresh cranberries
1 cup rolled 5 minute oats (thick cut)
1/2 cup oat bran
1/4 teaspoon salt
1 teaspoon cinnamon
1 packet stevia extract
1 medium, ripe pear, peeled and diced
4 tablespoons chopped, raw pecans


In a saucepan, bring water, vanilla extract and cranberries to a boil. Lower heat, cover and cook for 2 minutes.
Mix oatmeal, oat bran, salt, cinnamon and stevia in a bowl.
Bring water back to a boil and add oatmeal mixture. Cook uncovered on medium low heat for 4 minutes, stirring occasionally. 
Stir in diced pears and cook for another 2 minutes or until oatmeal thickens. Turn off the heat, cover and let sit for 2 minutes.


Stir well and pour into 4 bowls. Top each with 1 tablespoon of chopped pecans and serve immediately.


Per serving: 188.7 calories, 7 g fat, 0.8 g saturated fat, 0.1 g omega-3 and 2.2 g omega-6 fatty acid, 5.6 g protein, 31.9 g carbohydrates, 6.8 g dietary fiber and 148 mg sodium.

Fresh Pomegranate Juice – Fresh and Healthy – You!

This tasty, seedy, red colored fruit, has large benefits crucial to our health. It is rich in vitamins and antioxidants. One glass of pomegranate juice daily helps in improving of heart’s health, protecting from certain kinds of cancer, even helping with erectile dysfunction.

Pomegranate is rich in antioxidants that help the body detox. It has large influence of the heart’s function and health overall. It keeps blood vessels flexible, prevents their inflammation and plaque depositing, prevents cardiovascular diseases, lowers cancer risk and improves insulin secretion without changing fasting blood glucose. It is also as treatment for tapeworm and other parasites.

According to scientific research, pomegranate has a property to cause a process named apoptosis where it comes to self-destructing of cancer cells. Except the benefit of pomegranate juice for lowering of inflammation, the root of pomegranate acts beneficially against many chronic diseases.

Some people use pomegranate for sore throat, flu, to treat hemorrhoids, swelling of the lining of the mouth (stomatitis), diabetes, gum disease, bleeding, acidosis and HIV disease. It is also used against obesity and weight loss.

Benefits of Pomegranate Juice for Men

In the many research conducted for men’s erectile dysfunction, the result gained is that it happens because of the close connection it has with free radicals in the body. Knowing that pomegranate juice is filled with antioxidants and free radicals, it is important we mention that this beverage is the key for solving of this dysfunction. One glass of pomegranate juice daily can lower the risk of prostate cancer.

Benefits of Pomegranate Juice for Women

This beverage is good for women’s health, especially pregnant. It contains folic acid the main component vital for healthy development of the baby because it enables good blood flow.  It also contains high potassium amount that prevents stiffening of the legs – often appearing in pregnant women. Pomegranate juice also prevents the growth of estrogen-responsive breast cancer cells.

Pomegranate Juice Recipe

You can prepare freshly squeezed pomegranate juice quick and easy in your kitchen. The only problem is that with one pomegranate you get very little amount of juice, though it is ideal source of vitamins and nutrients.

Here we suggest one Pomegranate Juice Recipe:

Ingredients:

• 1 cup fresh Pomegranate seeds
• 2 teaspoons Fresh Lemon Juice
• 1 bag of Stevia (sugar substitute)
• 1/4 teaspoon Black Salt
• 1 pinch Black pepper powder
• 1½ cups Water
• 4 Ice Cubes

Directions:

• Mill 1 pomegranate seeds and ½ cup water in a mixer for 10 seconds;
• Take a small glass bowl and pour the pulp through a sieve, while pressing it with a spoon so you will squeeze the pulp juice;
• Add a glass of water, fresh lemon juice, stevia and black salt. Mix well so the ingredients merge.
• Add Black pepper powder if you wish more pronounced taste and aroma;
• Add two cubes of ice in the glass for a better freshening effect.

Tips and Variations:

Don’t dispose of the remaining pomegranate pulp and seeds. Not only they are rich with dietary fibers but mixed with salt and stevia give a nice and tasty meal.

Taste: If you wish for a different taste of the natural pomegranate taste add black salt and black pepper.

Serving Ideas: This recipe can be a good idea to begin the day with or as refreshment after hard training in the gym.

Source: http://www.healthandlovepage.com/fresh-pomegranate-juice-fresh-healthy/

Chimichurri Sauce With Fresh Cilantro Parsley And JalapeñoRaw Vegan And Gluten Free

Chimichurri makes a great topping!

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Fresh Herbs
Theres nothing like fresh herbs to liven up a dish, especially when they are combined with jalapeño!  This quick and easy chimichurri sauce combines fresh cilantro and parsley, both bringing with them their unique health benefits. Cilantro is known for its ability to rid the body of heavy metals, such as mercury. And parsley is a vitamin and mineral powerhouse packed with vitamins A, C, K and folate and important minerals such as iron, potassium, calcium, magnesium and manganese.

Most chimichurri recipes have more oil. Ive cut the oil with some veggie broth and used more fresh citrus and wine vinegar. For the oils I use omega-3 rich, cold-pressed hemp oil and a good quality, heart-healthy, extra virgin olive oil.

Although chimichurri sauce originated in Argentina as a topping for grilled meat, I like to use it on top of baked potatoes, pasta, beans, steamed veggies, salads, corn fritters, tacos, burritos, eggs, and just about anything that needs extra flavor and spice.

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Chimichurri Sauce
Raw Vegan, Gluten Free
[makes 1 1/2 cups]
Best when made with a Food Processor such as a Cusinart

1 jalapeño, stem removed and quartered
4 cloves garlic, peeled
1 packed cup coarsely chopped fresh cilantro
1 packed cup coarsely chopped fresh parsley
1/2 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon dried oregano
3 tablespoons red wine vinegar
1/4 cup freshly squeezed lime or lemon juice
1/4 cup vegetable broth, room temperature
2 tablespoons cold-pressed hemp oil
3 tablespoons extra virgin olive oil

With the food processor running, throw the jalapeño and garlic down the shoot and processes until they are minced.

Minced jalapeño and garlic

Place the cilantro, parsley, salt, pepper, and oregano into the processor and process until the herbs are chopped.

Combine the vinegar, lime or lemon juice, veggie broth, and oils. With the food processor running, pour the mixture slowly down the shoot into the chopped herbs until combined. Do not over process.

Place the sauce in a 2-cup container and serve.

Chimichurri makes a great topping for
Vegetarian Zucchini and Corn Pancakes.

Per 1 tablespoon serving: 28 calories, 3 g total fat, 0 g saturated fat, 182 mg omega-3 and 838 mg omega-6 fatty acid, 0 mg cholesterol, 1 g carbohydrates, 0 g dietary fiber, and 50 mg sodium. 

Fresh Vegetarian Garlic Soup A Good Recipe To Use Up Your Garlic And Zucchini Harvest Plus Raw Zucchini Ribbon Salad

Sauté smashed garlic cloves and chopped onion.

Peel and chop the zucchini.

Dont throw out your zucchini peels. Make this raw salad!

Its Harvest Time - What to do with Fresh Garlic

Every year I grow way too much garlic. My peak crop was almost 400 heads. This year I controlled myself a bit and only grew about 100 heads. See how easy it is to grow your own garlic in my posts, Growing Garlic In Your Home Garden and Harvesting and Curing Garlic. So what do you do with a bumper crop of garlic? One idea is to make this healthful garlic soup. There is no need to wait until your garlic is cured to make this recipe. It tastes great when you use "fresh", uncured garlic. (Garlic from the store works just fine also). If you simply have too much garlic from your garden to use up, try making your own Garlic Powder.

Why is there Zucchini in this Garlic Soup?

As I was experimenting with different ways to make a garlic soup, I happened to be at my friend Rays house. He is a gardener extraordinaire and always plants way more veggies than one family can possibly consume. This year he exceeded the legal limit of zucchini. One plant is enough for a family, two for the neighborhood but he has over a dozen. Seriously - an entire city can be fed with the amount of zucchini he has coming out of his garden. Lucky for me, I got to go home with an entire bag of it. Hence the 8 cups of chopped zucchini in this recipe. I also added cannellini beans to thicken the soup and provide an extra shot of protein and cholesterol lowering qualities.

Dont Throw Out the Zucchini Peels

Because I wanted a white garlic soup, I peeled the zucchini. As I was peeling them, however, I felt a tug at my heart as the beautiful fresh peels were landing in the sink. I quickly scooped them up, rinsed them off and decided to make a nice raw salad. I just placed them in a bowl, tossed them with my Home made Balsamic Vinaigrette Salad Dressing and topped the zucchini ribbons with a few fresh blueberries and chopped walnuts. Using the peels left over from this garlic soup recipe mades about two servings and Doug and I munched the salad while we were waiting for the garlic soup to simmer.

For other raw zucchini recipes, see Raw Zucchini Spaghetti with Walnut Meatballs or Raw Vegan Lemon Basil Pesto on Raw Zucchini Spaghetti. For a raw zucchini soup try Creamy Raw Vegan Zucchini Soup with Crushed Pistachios or Raw Zucchini Soup topped with Raw Goat Milk Feta.

The Benefits of Garlic

Garlic is a true power food. Its phytochemicals include saponins, quercetin and organosulfurs like allicin. To get the most health benefits from garlic, make sure you chop or smash it and let it rest for at least 15 minutes before cooking. Garlic has associated with health benefits such as lowering cholesterol, lowering cancer risk, having antibiotic, anti-viral, anti-parasitic and anti-fungal qualities. It has also been said to have a blood cleansing properties and also the ability to bolster immunity. Its a component of the healthy Mediterranean diet.

Vegetarian Garlic Soup with Zucchini and Cannellini Beans

[serves 4]

1/2 cup peeled garlic cloves, smashed (1 large or 2 small heads)

1 tablespoon extra virgin olive oil

1 1/2 cups chopped yellow onion

4 cups veggie broth (home made is better)

8 cups zucchini, peeled and diced

1 bay leaf

1 teaspoon fresh thyme (or 1/2 teaspoon dried)

1/2 teaspoon dried sage

1/4 to 1/2 teaspoon sea salt (or to taste)

1/8 to 1/4 teaspoon black pepper (or to taste)

1 15 ounce can cannellini beans, drained

2 tablespoons freshly squeezed lemon juice

2 tablespoons freshly grated parmesan cheese (omit for vegan recipe)

2 tablespoons fresh parsley, chopped

Peel and smash garlic cloves and set aside for 15 minutes while the beneficial phytochemicals in the garlic are developing their healthful qualities.

Sauté the garlic and onions slowly in olive oil over a low to medium heat for about 10 minutes. They will become clear - do not brown. Add broth, zucchini, bay leaf, thyme, sage, salt and pepper and cannellini beans. Bring to a boil and then lower heat and simmer, partially covered, for 45 minutes. Turn off the heat and remove bay leaf. Blend the soup until smooth by putting it into a blender or using a hand blender in the soup pot. Stir in the lemon juice, adjust salt and serve topped with fresh parsley, parmesan and some additional freshly ground black pepper if desired.

Per serving: 222.5 calories, 4.8 g fat, 1.0 g saturated fat, 2 mg cholesterol, 11.4 g protein, 36.7 g carbohydrates and 14.8 g fiber.

Take A Fresh Look At Peas And Carrots Young English Peas Make All The Difference!

Fresh English peas and tender young carrots on quinoa.

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Its Time For English Peas
Fresh English peas are starting to appear in the markets here in Northern California. And if you planted your garden early enough, there may be some in your backyard. 

While shucking peas, I always ask myself if its worth the trouble or if I should bother my blog followers with such a time consuming task. But then I see that small but beautiful pile of bright green peas and I immediately have the answer.

Perfection inside a pea pod.

Peas and Carrots
I was looking for something to cook for dinner last night. All I had in the house was a pound of fresh English peas and some carrots. I thought to myself, hmmmm, peas and carrots. How simple, how cliché. But sometimes the simplest dishes can surprise and delight us. 

When you think of peas and carrots, a frozen box of vegetables comes to mind - not a pretty picture. But when you shuck a pound of fresh English peas and chop tender young carrots into pea-size pieces, it is a beautiful thing to behold!

Shucked English peas and small diced carrots.

So here is a very simple dish of fresh peas, chopped carrots and some seasoning and a squeeze of lemon that when put on a bed of fluffy cooked quinoa, will make a surprisingly tasty meal rich in protein and dietary fiber.

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Fresh Peas and Carrots with Quinoa
Vegan, Gluten Free
[makes 6 servings]

1 cup dry quinoa
2 cups water
1 vegan bouillon cube*
1/2 cup boiling water
1 tablespoon extra virgin olive oil
1/2 cup small diced onions
1 pound fresh English peas (about 1 to 1 1/3 cups)
1 full cup small diced carrots
1 1/2 teaspoons dried parsley
Squeeze of fresh lemon
Salt and freshly ground black pepper to taste

* I use 1 serving (half a large cube) of Rapunzel Vegan Vegetable Bouillon with sea salt and herbs

Prepare the quinoa. Place the quinoa in a fine-mesh strainer and rinse in cold water for several minutes. Place in a small saucepan with 2 cups of water and bring to a boil on high heat. Reduce the heat to medium-low, cover, and cook until all of the water is fully absorbed, 18 to 20 minutes. Remove from the heat and set aside, covered.

Meanwhile, prepare the peas and carrots.
Make broth in a small cup by dissolving the bouillon cube in the boiling water. Set aside.

Heat olive oil in a medium saucepan that has a lid. Add onions and cook, stirring occasionally, until soft, about 5 minutes.

Stir in the peas, carrots, parsley and the broth. Bring to a boil. Lower  to a low boil, cover, and cook until tender, stirring occasionally, about 5 or 6 minutes.

Cook fresh peas, carrots, onions and seasoning
in a small amount of broth

When tender, squeeze a little fresh lemon juice over the peas and carrots. Season with salt if needed (remember, the bouillon cube already has some salt) and freshly ground black pepper.

Fluff up the quinoa. Serve the peas and carrots over the quinoa.

Per serving: 162 calories, 4.5 g total fat, 0.8 g saturated fat, 114 mg omega-3 and 1,126 mg omega-6, 0 mg cholesterol, 6 g protein, 25 g carbohydrates, 4 g dietary fiber and 187 mg sodium (from bouillon cube only, no added salt). 

Apple Pear And Fresh Cranberry Crisp Vegan And Gluten Free

Add this Apple, Pear, and Fresh Cranberry Crisp
to your Thanksgiving dessert menu!

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Thanksgiving Isnt Just About Pumpkin Pie!
One of my favorite desserts, whether it be raw or baked, is fruit crisp. Its a dessert that really focuses on the fruit and doesnt need an overpowering amount of sugar. It also doesnt require mastering the art of making flakey pie crusts, which is challenging enough when youre using butter and white flour and not a bit concerned with how healthy it is. But trying to make one that is vegan, gluten free, and kinda healthy - well, its tough.

But making a crisp is a snap. You just start with delicious, ripe fruit, sprinkle with a simple topping, and voila! And no one would taste the difference between Earth Balance and butter or would they know you added gluten-free oat flour or white whole wheat flour to the rolled oat topping rather than white flour. Or that you cut down the sugar by adding a touch of stevia. 

Todays recipe is the perfect dessert to serve for the holidays. It will stand proudly beside your pumpkin pie at the Thanksgiving table or will be a great addition to your Christmas dessert selection.

Make Dessert the Main Attraction
If you like to entertain but preparing an entire banquet is more than you can handle, invite your guests over for a selection of healthy desserts. Serve with a selection of nice teas, freshly brewed coffee, or a well-paired dessert wines. Desserts deserve more respect than to be served after a huge meal. Unless, of course, you have an extra "dessert stomach" like my grandson Matisse claims to have.

Complementing Autumn Flavors 
The orange and cinnamon flavors in this recipe season the baked pears and apples perfectly while the tartness of the fresh cranberries contrast beautifully with the sweet oat topping. 

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Apple, Pear, and Fresh Cranberry Crisp
Vegan, Gluten Free (with oat or other GF flour)
[makes 8 servings]
Requires an 8 inch square baking pan

For the topping
1/4 cup Earth Balance buttery spread plus some for the pan
3/4 cup rolled oats
1/2 cup oat flour or white whole wheat flour
3 tablespoons organic cane sugar
1/2 teaspoon stevia powder
1/2 teaspoon cinnamon


For the filling
3 cups peeled and sliced baking apples
2 cups peeled and sliced pears
1 cup fresh cranberries
1 teaspoon loosely packed grated orange zest
2 tablespoons orange juice
1/2 teaspoon stevia powder
1/2 teaspoon cinnamon


Preheat the oven to 375 degrees F. Lightly grease an 8-inch square baking pan with a small amount of Earth Balance. Set aside.

Prepare the topping by placing the oats, oat flour, sugar, stevia, and cinnamon in a mixing bowl. Stir until well combined. Add the Earth Balance and mix with a fork or your fingers until crumbly.

If you have severe sensitivity to gluten, use certified
gluten-free oats and oat flour for the topping.

Prepare the filling by placing all of the filling ingredients in a large bowl. Stir well to combine.

Combine filling ingredients.

To make the crisp, place the filling in the baking pan, making sure that the cranberries are evenly distributed. Sprinkle the topping over the crisp uniformly.

Ready for the oven.

Bake in the preheated oven until the crisp is bubbly and the topping is browned, about 30 minutes. The apples and pears should be fork tender and not mushy. 

Remove from the oven, let sit for 10 minutes, and serve.

Per serving: 170 calories, 7 g total fat, 2 g saturated fat, 0 mg cholesterol, 3 g protein, 26 g carbohydrates, 4 g dietary fiber, and 57 mg sodium.