What To Do With That Crazy Looking VegetableCreamy Celeriac Potato and Pear SoupVegan And Gluten Free

Celeriac and pears combine beautifully in this fall soup.

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Whats this Crazy Looking Vegetable in my CSA Box?
Did you receive a weird looking vegetable in your CSA box that looks like someone crossed a large jicama with the head of Medusa? Or did you pass something like that in the produce section of your grocery store and wonder what it was? Well, this knobby jewel is called celeriac, also known as celery root. 

After many years of passing them by, I finally worked up the courage to buy one this weekend. After tasting it, both raw and cooked, I really regret having waited so long.

Beneath the knobby skin, the inside flesh has the consistency and flavor of celery only a bit milder and without the annoying strings. Nutritionally, its a good source of dietary fiber, vitamin B6, manganese and magnesium and very good source of vitamin C, vitamin K, phosphorus and potassium. A cup of celeriac is only 66 calories and is virtually fat free. Slice it into salads, mash it, puree it, roast it or throw it into a soup. This vegetable is quite versatile.

Celeriac (celery root) after peeling

Since the temperature is dropping across the country and the holidays are approaching, I thought a fall soup recipe would be welcomed. Enjoy!

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Creamy Celeriac, Potato and Pear Soup
Vegan and Gluten Free
[makes 6 servings]

1 tablespoon extra virgin olive oil
1 1/2 cups chopped onion
4 cups peeled and diced celeriac (about 1 1/2 pounds before peeling)
4 cups peeled and diced potatoes
2 medium pears, peeled and diced
1 teaspoon fresh thyme or 1/2 teaspoon dried
4 cups vegetable broth
1/2 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste
2 thin lemon slices
1 teaspoon Earth Balance buttery spread
1 tablespoon freshly squeezed lemon juice
1 tablespoon Mediterranean pine nuts 
1 tablespoon chopped fresh parsley 

Heat the oil in a soup pot or 5-quart Dutch oven and cook the onion, on medium-low heat, until it softens, about 5 minutes. 

Stir in the celeriac, potatoes, pears and thyme and cook, stirring constantly, for another 2 minutes. 

Add the broth, salt, pepper, and lemon slices and bring to a boil. Lower the heat and simmer, covered, until the vegetables are tender, about 20 minutes. 

Remove the lemon slices and blend the soup, either using a hand blender or a regular blender (you may have to process in batches) until smooth.

I find using an electric hand blender is a lot simpler than using a blender.

Return the blended soup to the pot. Stir in the Earth Balance and, after it melts, the lemon juice. If its too thick, add a bit more broth or hot water. Adjust the salt and pepper and amount of lemon juice if necessary.

I usually like to use raw nuts in all my recipes but I find that pine nuts are much tastier in a recipe like this if they are briefly toasted in a heated frying pan for just a few minutes. 

Pour the soup in individual soup bowls and top with pine nuts and parsley.

Each bowl is only 223 calories!

Per serving: 223 calories, 4 g total fat, 1 g saturated fat, 0 mg cholesterol, 31 mg omega-3 and 895 mg omega-6 fatty acids, 5 g protein, 41 g carbohydrate, 8 g dietary fiber, and 311 mg sodium.

Raw Vegan Blueberry Banana Fruit Leather A Healthy Snack For School Lunch Boxes! And They Are Naturally Gluten Free!

A perfect snack for school lunch boxes!

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My First Try at Fruit Leather
When I bought my Excalibur dehydrator, it came with "Preserve it Naturally II, The Complete Guide to Food Dehydration" . The book has lots of ideas on how to dehydrate fruits and vegetables and many other recipes for things Id never make, like beef jerky. It also dehydrates most things at higher temperatures than what raw foodists would normally use. But it did inspire me to make something that I have never tried and thats fruit leather. So last night, before I went to bed, I whipped up some blueberries and a banana in my Vitamix, poured 4 little pancake-like puddles of the mixture on a dehydrator sheet, popped it in my Excalibur and woke up to 4 little fruit leathers! It was that easy!


Perfect Time of the Year
This is the time of year when we are buried in fruit from our trees or from the farmers markets. Its also the time of year when the kids are going back to school and we struggle to think of healthy things to put into their lunch boxes. This is the perfect solution! 


Endless Combinations
Mix apples with peaches and a touch of cinnamon. Try using strained blackberry pulp with a banana. Mix apples and pears with some ginger or vanilla extract. Just experiment with the fruit you have at hand! To prevent darkening of light colored fruit, add 2 teaspoons of lemon juice or 1/8 teaspoon ascorbic acid to each 2 cups of fruit.  WRITE A COMMENT AT THE END OF THIS POST IF YOU HAVE ANY GOOD FRUIT LEATHER RECIPES TO SHARE!
To make your snack even more nutritious, spread some peanut or almond butter on the leather and roll it up. You can even drop some chopped walnuts or coconut onto the mixture before it goes into the dehydrator. These are some of the ideas from this book and Im sure we can come up with lots more!


Healthy Snack
Many of the fruit leathers at the store add sugar and corn syrup to the mixture. Fruit is sweet by itself so there really is no need. By making these yourself, you can be in control of what your child is eating. You can use organic fruit, leave out the sweeteners and food coloring and be certain that your family is getting the most healthful snack possible! 

Some people spread the leather over the entire sheet and make one large leather. I like having little 4 inch pancakes.

Roll the little pancakes up or fold them over.

Wrap tightly in plastic and drop in the lunchbox or store.
Each fruit leather is only 51 calories and has 2 g of fiber!

Blueberry Banana Fruit Leathers
Raw Vegan, Gluten Free
[makes 8 (4 1/2 inch round) fruit leathers]
2 cups blueberries ,cleaned (if you use frozen, thaw first)
2 large bananas, peeled and cut up


Place fruit in a Vitamix or other high speed blender and blend until smooth.
Pour out 8 pancakes (about 1/4 cup each) onto 2 large Teflex dehydrator sheets (4 pancakes per sheet).
With the back of a spoon, gently spread pancake so that it is about 4 to 4 1/2 inches round. The mixture should be 1/8 inch in the center and 1/4 inch thick at the edges. Dont make them too thin.
Dehydrate at 105 degrees F until leathery and pliable and the center is no longer sticky. Mine took 9 1/2 hours but this will vary depending on the amount of moisture in your blended fruit mixture.
Peel leather off the Teflex sheets. Roll up or fold in half and then in quarters.
To store, wrap tightly in plastic wrap and store in airtight containers in a cool, dark place.
According to the National Center for Home Food Preservation, the leathers will keep one month at room temperature or for 1 year if the tightly wrapped leathers are put in the freezer.


Per fruit serving: 51.3 calories, 0.1 g fat, 0 g saturated fat, 55 mg omega-3 and 84 mg omega-6 fatty acids, 0 mg cholesterol, 0.5 g protein, 13 g carbohydrates, 2 g dietary fiber and 0.7 mg sodium.

Shiitake And Maitake Mushroom Stroganoff An Elegant Vegan And Gluten Free Holiday Recipe

Fresh shiitake and maitake mushrooms are used for this elegant
vegan stroganoff recipe but others can be substituted.

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Mushrooms for your Health
Shiitake and maitake mushrooms are both known for their heath-promoting and disease-fighting properties. I am so fortunate to live down the street from Gourmet Mushrooms Inc, where they grow a gorgeous assortment of yummy fungi. (See my Tour of Gourmet Mushrooms back in 2011).  In October they had a great direct-to-the-public sale and I was able to walk away with almost 6 pounds of fresh shiitake and maitake mushrooms for $20. Who could resist?

Shiitake mushrooms (Lentinula endodes) have been found, in animal studies, to lower cholesterol, slow or stop the growth of tumors and inhibit viruses by boosting the immune system. Their medicinal use dates back to 100 AD.

Maitake mushrooms (grifolla frondosa), also known as "hen of the woods", have been shown to modulate glucose levels (important for limiting development of type 2 diabetes). Research has also studied their ability to fight tumor grown by restricting the proliferation of blood cells that feed them.

Shiitakes, around the edges, and maitake in the middle of bowl

Besides these important health benefits, they are both delicious and make the  perfect ingredients for hearty, meat-free main course meals. This shiitake and maitake mushroom stroganoff can be made with other mushrooms if you cant find fresh shiitakes and maitakes where you live. Cremini or white button mushrooms can be substituted for the shiitakes and oyster mushrooms for the maitake.

I like to make a simple veggie broth out of the shiitake mushroom stems and a few other veggies. If you dont want to do that, just use whatever broth youd like. You can even use a veggie bouillon cube (my favorite is Rapunzel) in water. But save the stems in the freezer in case you decide to use them for veggie stock later.

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Shiitake and Maitake Mushroom Stroganoff
Vegan and Gluten Free (if using gluten-free pasta)
[makes 4 to 6 servings]

INGREDIENTS
For the stroganoff
4 ounces fresh shiitake mushrooms
8 ounces fresh maitake mushrooms
1 tablespoon extra virgin olive oil
1 1/2 cups diced onion
2 cloves garlic, minced
1/2 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste
1 teaspoon fresh thyme or 1/2 teaspoon dried
2 tablespoons cornstarch
1/2 cup almond or other non-dairy milk
2 1/2 cups veggie broth* 
1 tablespoon Earth Balance buttery spread
1/4 cup Tofutti dairy-free sour cream
1 or 2 tablespoon freshly squeezed lemon juice or vermouth, to taste
8 ounces pasta (for gluten free I use Garden Pagodas from Ancient Grains)
2 T chopped fresh parsley (optional)

* For the broth (if you want to make your own)
Stems from the above shiitake mushrooms
3 cups water
8 peppercorns
1 stalk celery, cut in thirds
1 thick slice of onion
1 small carrot, sliced in fourths

DIRECTIONS
Prepare the mushrooms. Wipe the shiitake mushrooms clean with a slightly damp paper towel. Gently remove their stems and set them aside for the broth. Break apart the maitakes into smaller pieces.

Prepared mushrooms

Make the broth. Combine the shiitake mushroom stems, water, peppercorns, celery, onion and carrot and bring to a boil. Lower and simmer on medium low heat, covered, for 30 minutes.

Dont throw out the shiitake stems.
Use them to make this simple veggie-mushroom broth.

Put a large pot of water on the stove and bring to a boil to prepare the pasta.

Heat the oil in a medium pot and sauté the onion on medium low heat until it begins to soften, about 5 minutes. Add the garlic and cook until fragrant, about a minute. 

Add the prepared mushrooms and cook, stirring often, until they release their liquids, about 10 minutes. Season with salt, pepper and thyme.

In a small cup, add cornstarch to the almond milk and stir until thoroughly combined. Set aside.

After the broth has been cooking for 30 minutes, strain 2 1/2 cups of it into the mushrooms.

Stir in Earth Balance until melted. 

Stir in the cornstarch and milk mixture and simmer until it thickens. 

Stir in the sour cream and lemon juice (or vermouth). Adjust seasoning if needed. Cover to keep warm while making the pasta. 

Thickened stroganoff with sour cream and lemon juice.

If putting on top of pasta or noodles, prepare them according to manufacturers directions.

Drain the pasta and place in a large serving dish or 4 to 6 individual bowls. Top with stroganoff and fresh parsley and serve.

This is also delicious on top of baked potatoes! Just bake 6 potatoes, place in a shallow bowl and cover with stroganoff. Top with fresh parsley and serve. 

Nutritional Information
Per serving - 4 servings: (stroganoff without pasta or potato) 177 calories, 9 g total fat, 3 g saturated fat, 0 mg cholesterol, 3 g protein, 17 g carbohydrates, 3 g dietary fiber, and 410 mg sodium.

 To make this dish even richer and more decadent, stir in some artichoke hearts. I prefer using the frozen ones (cook first before adding) than the canned ones.

Mushroom stroganoff with artichoke hearts

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ONE WEEK RAW AND GLUTEN FREE DAY 2 Learn How To Make The Best Raw Gluten Free Dessert Ever!

Raw Chia Seed pudding with Cinnamon

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 DAY 2 OF "ONE WEEK RAW AND GLUTEN FREE"

I hope you enjoyed yesterdays menu but in case you missed it, check out DAY 1 OF ONE WEEK RAW AND GLUTEN FREE.

Before we get to todays menu, I want to make sure:

* youve finished dehydrating  the raw granola you started yesterday

* youve rinsing the lentil sprouts you started, twice a day
* youre drinking 8 cups of water each day
* youre taking B12, vitamin D and DHA omega 3 supplements

And, were going to make tomorrows dessert which is my absolute FAVORITE raw dessert - the amazing chia pudding! Most of the time I get lazy and make chia pudding with Vanilla Living Harvest Hemp milk which starts with a ready-made hemp milk that is also wonderful but not nearly as creamy. When you make it with raw cashews and cinnamon, it tastes like a creamy rice pudding with the consistency of tapioca. What could be better than that?

In addition, we will be preparing todays menu:

Breakfast: Anti-aging smoothie with frozen grapes and matcha green tea 

Snack: Leftover Waldorf salad (from yesterdays dinner)

Lunch: Raw split pea soup with shredded carrot and a big piece of watermelon or bowl of cherries leftover from yesterday
Dinner: Hearty taco salad

Dessert: A bowl of fresh blueberries

Lets get started!

Raw Chia seed pudding with Cinnamon (Old Favorite, modified)

Raw Vegan, Gluten Free

[makes 4 servings]
1/2 cup raw cashews, soaked for 4 to 6 hours and rinsed
3 pitted, jumbo Medjool dates soaked for 4 to 6 hours in 2 cups of water (reserve soak water)

1 teaspoon of vanilla 

1/2 teaspoon of cinnamon plus extra for topping

1 packet of stevia (optional for added sweetness)

1/4 cup chia seeds

Place cashews, dates, date soak water, vanilla, cinnamon and stevia in a high speed blender. Blend until smooth and creamy.

In a 1 quart bowl, combine cashew mixture with the chia seeds and stir vigorously with a fork for several minutes. 

Let mixture sit for 15 minutes and stir vigorously again until the chia seeds are well blended and no longer clump together. 

Once the mixture is well combined and no longer separating, place in the refrigerator for one day. 

Dust with more cinnamon and serve.

Per serving: 173.5 calories, 9.1 g fat, 1.3 g saturated fat, 1.8 g omega 3 and 1.7 g omega 6 fatty acids, 0 mg cholesterol, 4.1 g protein, 21.9 g carbohydrate and 5.8 g dietary fiber.

Chia seeds are a true longevity food.
They are rich in omega 3 fatty acids, calcium, fiber and protein!

Now for Todays Menu!

Breakfast - Anti-Aging Smoothie (Previously posted favorite)
Raw Vegan, Gluten Free
[makes 2 servings]
2 cups red or purple grapes, frozen (with or without seeds*)
2 teaspoons powdered matcha green tea
1 tablespoon ground flaxseeds
1 large or 2 small bananas
2 cups cold, filtered water
*  A high-speed blender, like a VitaMix, is needed if seeded grapes are used.

The night before, wash grapes and put in the freezer.
In the morning, combine all ingredients in a blender and process until smooth. Serve immediately.


 Per serving: 183 calories, 1.5 g fat, 0 g saturated fat, 0.8 g ALA omega 3 and 0.3 g omega 6 fatty acids, 0 mg cholesterol, 2.0 g protein, 43.5 g carbohydrates, and 4.0 g dietary fiber.

Matcha green tea will give you a little morning caffeine jolt.
Green tea has many benefits such as inhibiting cancer cells, stabilizing blood sugar, improving cholesterol profile, helping prevent heart disease, preventing tooth decay. Its anti-bacterial and anti-viral properties help fight colds and flu. Its catechin polyphenol EGCG is a powerful antioxidant.

For a snack, eat the leftover Waldorf salad from last nights dinner.

Lunch - Split pea soup with shredded carrot (Previously posted, modified) 
Raw Vegan, Gluten Free
[makes 2 servings]
2 cups fresh or frozen petite peas (if frozen, thaw before using)
1 cup chopped celery
2 tablespoons chopped onion
2 small cloves garlic
1 tablespoon extra virgin olive oil
2 tablespoons freshly squeezed lemon juice
1 teaspoon ground cumin
1 cup filtered water
1 teaspoon sea salt, more or less to taste
1 carrot, peeled and shredded
Freshly ground black pepper to taste


Place peas, celery, onion, garlic, oil, lemon juice, cumin, water and salt in a VitaMix or high speed blender and process until smooth. 
Place half of the shredded carrot in each of two bowls leaving a few tablespoons for garnish. 
Pour half of the blended soup in each bowl. With a spoon, mix the blended soup with the carrot. Top each bowl with the extra carrot and serve.


Per serving: 185.5 calories, 7.0 g fat, 1 g saturated fat, 0 g cholesterol, 6.5 g protein, 22 g carbohydrates and 7.5 g dietary fiber. 

Raw soups are quick and easy to make!
Eat with a big piece of watermelon or a bowl of cherries 

Dinner - Hearty Taco Salad (Modified to make it gluten free)

Raw Vegan, Gluten Free

[makes 2 servings]

For the dressing

1 teaspoon chia seeds

2 tablespoons water

1 tablespoon fresh cilantro, chopped

2 tablespoons freshly squeezed lime juice

1 tablespoon extra virgin olive oil

1/2 teaspoon sea salt

Pinch of cayenne pepper
For the taco meat
2/3 cup raw walnuts
2 teaspoons chili powder
2 teaspoons Bragg liquid aminos
For the salad
1 small head butter or red leaf lettuce, cleaned and torn into bite sized pieces
4 small tomatoes, cut into eighths

Kernels from 1 small ear of fresh corn

1 green onion, thinly sliced

1/2 medium avocado, sliced

To make the dressing, combine chia seeds with water. Set aside until it forms a gel (about an hour). Once it gels, add cilantro, lime juice, olive oil, sea salt and pepper. Set aside.

For the taco meat, put the walnuts, chili powder and liquid aminos in a food processor and briefly process until the mixture resembles taco meat. Do not over process. 

Prepare the salad by combining the lettuce, tomatoes, corn and green onion. Dress the salad with the lime chia seed dressing and place on two large plates. Top each salad with half of the avocado slices and half of the taco meat. 

Per serving: 474 calories, 39.2 g fat, 4.3 g saturated fat, 0 g cholesterol, 12.6 g protein, 29.2 g carbohydrates, 11.3 g fiber, 4.1 g omega 3 and 16.7 g omega 6 fatty acid.

Walnuts prepared in this way look and taste just like taco meat!

And for Dessert!

Tonight were going to have a big bowl of fresh blueberries for dessert. These little guys are packed with anthocyanidins which are powerful antioxidants. In fact, blueberries are one of the highest rated foods in their ability to destroy free radicals.

1 cup of blueberries has only 84 calories and provides a whopping 4 grams of dietary fiber. They are a very good source of vitamin C, vitamin K and manganese. They even contain omega 3 and 6 essential fatty acids!

Mango Poppy Seed Dressing With Coconut Milk And Hemp Oil Vegan Mostly Raw And Gluten Free

This salad dressings beautiful color is enhanced by a secret ingredient!

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New Products
Todays recipe uses 2 products that I recently discovered. One is So Delicious Coconut Milk Beverage (the one found in the refrigerated section of the grocery store - not in a can) and Living Harvest Organic Hemp Oil. Ive enjoyed products from both of these companies in the past so I was excited to try these.

This creamy beverage has only 80 calories per cup.
The unsweetened version has only 50 calories.
Both contain MCFAs - medium-chain fatty acids.

Hemp oil has a perfect balance of omega-3 and omega-6 essential fatty acids. 
Living Harvest hemp oil is cold pressed and made with raw hemp seeds.

Necessity is the Mother of Invention
So why did I need these products just to make a salad dressing? Let me share the nutritional adventure that lead to this.


I love poppy seeds but like many nuts and seeds, they are high in omega-6 and have very little omega-3. In fact they have a 100:1 ratio of omega-6 to omega-3 which is far from the optimal ratio of 4:1 or less. So I needed something to balance that out. Flaxseed oil would be a natural thought with its very high content of omega-3 but this cold pressed hemp oil has a fresh, nutty taste and makes a better salad dressing. Extra virgin olive oil always makes a good salad dressing but doesnt provide as much omega-3. Each tablespoon of hemp oil contains 2.3 grams of ALA omega-3 in a 3.7:1 ratio with omega-6. As an alternative, you can also mix 1 tablespoon of flaxseed oil with 3 tablespoons of olive oil. 


My next goal was to reduce the oil - the main ingredient of most salad dressings. Even though hemp oil has beneficial qualities, I wanted to limit the calories. In searching for something that would provide a creamy taste and thicken the dressing, I decided to try So Delicious Coconut Milk beverage. Ive never been a big fan of recipes that contain tropical oils and their saturated fats, but this beverage is not that high in fat. And the fats it does contain are MCFAs (medium chain fatty acids) which some claim raise your metabolism and are more likely to be burned as fuel than to be stored as fat. 
From a pure pleasure standpoint,  Ive got to say its one of the best tasting non-dairy milks Ive ever had. Besides this dressing, Ive been using it in my smoothies and over cereal. Good stuff!


The Color Brought to you by ......
Even though mangos are orange, by the time you water them down with oil and coconut milk, the color isnt very intense. So I added a grated carrot! Not only does it make the dressing a beautiful color, but it spikes the dressing with vitamin A providing over 200 IU per tablespoon.


 Mango Poppy Seed Dressing
Mostly Raw, Vegan, Gluten Free
[makes 1 3/4 cups = 28 tablespoons]


1 medjool date, pitted and cut in quarters
1/2 cup So Delicious coconut milk beverage
1 cup mashed, ripe mango or mango pulp
1/3 cup shredded carrot
3 tablespoons lemon juice
1 tablespoon raw apple cider vinegar
1/2 teaspoon Dijon mustard
1 small clove garlic, chopped
1/4 teaspoon salt,
pinch black pepper
1/4 cup raw hemp oil (or 3T EVOO + 1T flaxseed oil)
1 tablespoon poppy seeds


Soak medjool date in coconut milk for 4 hours or overnight in refrigerator.


Place date, coconut milk, mango, carrot, lemon juice, apple cider vinegar, mustard, garlic, salt and pepper in a high speed blender and process until smooth.


Running the blender on low, slowly drizzle in hemp oil until combined.


Add poppy seeds for a few seconds to combine. Store in a 1 pint container and refrigerate.


Per tablespoon: 27.9 calories, 2.2 g fat, 0.3 g saturated fat, 329 mg ALA omega-3 and 1303 mg omega-6 fatty acids, 0 g cholesterol, 0.1 g protein, 1.8 g carbohydrates, 0.3 g dietary fiber and 24.5 mg sodium.

Spaghetti Squash Aglio E Olio Con Piselli Vegan Gluten Free And Low In Calories!

Spaghetti squash and peas in a classic "aglio e olio" sauce.

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Remake of a Childhood Favorite
Once a week my grandmother would make us "piselli con pasta" or peas with pasta. Only with her Neapolitan dialect she pronounced it "pizella ga bast". It wasnt until years later while studying Italian at the University of Texas did I learn the correct way to say it. Its kind of funny that a girl from Brooklyn being raised by a Neapolitan grandmother would have to go to Texas to learn how to speak proper Italian! But thats exactly what transpired. In any case, making peas and pasta always warms my heart because it makes me think of my sweet grandma.


Aglio e Olio
Most Italian white sauces have a base of garlic and oil or "aglio e olio". Making "aglio e olio" for spaghetti takes a lot of oil because the pasta soaks it up. Most recipes for a pound of pasta call for as much as 1/2 cup of extra virgin olive oil. Needless to say, the calories can really pile up. But when you use spaghetti squash instead of wheat spaghetti, you accomplish many healthful things:
* you can use a lot less oil
* spaghetti squash is naturally gluten free
* you are consuming a few servings of phytochemical rich veggies instead of starch
* its lower in carbs (if that is a concern for you)
* its lower in calories

Aglio e olio is a simple Italian sauce with a base of extra virgin olive oil with fresh garlic and crushed red pepper.

Spaghetti Squash
The first time I made spaghetti squash I was amazed at how the strands of steamed squash turned into spaghetti. But to get nice strands, you have to be careful no to overcook it or it will turn to mush.  I like to steam it for only about 15 to 18 minutes. 

Steam spaghetti squash in a large pot with a few inches of water.

Using a fork, carefully scrape the squash from the sides.

Spaghetti Squash and Peas "Aglio e Olio"
Vegan, Gluten Free
[makes 4 servings]


3 pound spaghetti squash
reserved cooking water
2 tablespoons extra virgin olive oil
1 to 2 cloves garlic, minced
1/4 to 1/2 teaspoon red pepper flakes
1 can organic baby peas with liquid (~1/2 + 1T liquid) *
1/2 teaspoon salt, or to taste
freshly ground black pepper to taste
*  (Although I usually prefer frozen or fresh to canned peas, I use canned in this recipe because the liquid from the peas makes up an important part of this sauce).


Cut squash in half, remove seeds and sprinkle insides with salt.
Place in a large pot with several inches of water. Cover and steam until barely fork tender, around 15 to 18 minutes. Do not overcook.


When cooked, remove from pot reserving cooking water.
When cool enough to handle, gently pull the squash away from sides using a fork, forming strands of spaghetti. Place in a bowl and set aside.


In a large saucepan, heat oil on medium low heat. Cook garlic and chili pepper flakes for one minute until fragrant. Add can of peas with their liquid. Season with salt.


Mix spaghetti squash in with peas. If dry, add a few tablespoons of reserved cooking water. 


Top with freshly ground black pepper, if desired, and serve.


Per serving: 184.8 calories, 7.5 g fat, 1 g saturated fat, 260 mg omega-3 and 884 mg omega-6 fatty acids, 0 mg cholesterol, 5 g protein, 25.8 g carbohydrates, 5.6 g dietary fiber and 657 mg of sodium.

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

Chimichurri makes a great topping!

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is available on Amazon and iTunes.

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.

          *                       *                        *

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. 

Gluten Free Chicken Tikka Masala 2 0

More than a year and a half ago, we posted a Friday Foto recipe for chicken tikka masala. It was a favorite of ours then, and has remained a favorite since. But over time, the recipe – as we make it regularly at home – has undergone some major changes, such that the version we make so often today is pretty much a distinct recipe from what we made back then.

This was partly a result of natural “drift” in the way we prepared the dish. But it also has been an intentional shift driven by two motivations. 1) The original dish included chicken grilled with a yogurt marinade. We wanted to simplify the preparation to make the dish easier to make and more accessible. (Hence, no grilling and no pre-marinade.) 2) We wanted a better depth of flavor in the sauce, or at least a slightly different flavor profile. Today’s Friday Foto is the result.

Chicken Tikka Masala 2.0
Makes 4 servings

Ingredients
3 boneless, skinless chicken breasts, cubed
Olive oil
Salt and pepper
1 tbsp butter + 1 tbsp olive oil
1 medium onion, sliced
1 large garlic clove, minced
1 tbsp fresh ginger, minced
1/2 tsp cayenne pepper (optional)
2 tsp ground cumin
2 tsp paprika
1 tsp garam masala
1 14.5-ounce can tomatoes (diced, no salt added)
1 cup heavy cream
1/2 cup GF chicken stock
1/3 cup fresh cilantro, chopped

Steps
1. Heat a bit of olive oil in a large skillet over medium-high heat. Saute the chicken until cooked, seasoning with a dash each of salt and pepper. Remove from the pan and set aside.
2. In the same skillet, over medium heat, melt the butter and the additional tbsp of olive oil. Saute the onion, garlic and ginger, until very soft, about 10 minutes.
3. Add the spices and stir to combine. Cook for one additional minute.
4. Add the tomatoes, heavy cream and chicken stock. Using a handheld immersion blender, puree until smooth.
5. Simmer uncovered for 10 minutes. Add the chicken, and simmer for an additional 10-20 minutes. (Simmering for longer will yield a richer, more intense flavor and thicker sauce.)
6. Add the fresh cilantro immediately before serving. Serve over rice.

Enjoy!

This recipe is: gluten-free, egg-free, peanut-free, tree-nut-free, fish-free, shellfish-free, refined-sugar-free.

By Peter Bronski

Source: http://nogluten-noproblem.com/2011/04/friday-foto-chicken-tikka-masala-2-0.html

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.