The Food Blog
Vietnamese Pho Soup (Gluten-free/ Vegan) (0 Comments)
What I have for you is a Vietnamese Pho soup with a twist. Traditionally, depending on the region, this soup is made with beef broth and garnished with raw flanks of steak, but this version is a vegan style. With a blend of licorice, spices, a gingered broth, and brightness from the herbs and splash of lime, you won’t miss a thing. It’s also gluten-free and has no cholesterol, plus low in calories. It is rich in flavors and textures. Although it may be high in sodium, it has a high nutrient profile with healthy fiber, protein, iron, vitamin C, manganese and vitamin B6. This dish can easily be created in the kitchen, with light preparation and fresh ingredients. Pure, simple goodness.
Serves: 4-6
INGREDIENTS:
2 tbsp olive oil
1/2 onion, minced
2 garlic cloves, minced
1/4 cup ginger, freshly grated
1/4 cup shiitake mushrooms
1 tbsp soy sauce, low sodium
4 cups vegetable stock, low in sodium
3 cups water
1 cinnamon stick
1 tsp fennel seeds
1/2 tsp whole cloves
1 serving wakame seaweed, dried
12 ounce rice noodles
TOPPINGS:
1/4 cup fresh cilantro, mint, or basil of your choice
2 green chillies, or red
handful bean sprouts
sliced green onions
2-3 limes, fresh and quartered
INSTRUCTIONS:
In a stock pot, heat olive oil with the onions, garlic, ginger, mushrooms and soy sauce. Let sweat for 3-4 minutes, on medium heat, stirring occasionally. In meantime make a simple spice sachet by using a sustainable coffee filter, add in fennel/cloves, twist and wrap with a string to secure. Add the vegetable stock, water, cinnamon stick and spice bag to the pot. Bring to a boil on med-high heat, uncovered. Reduce to a low simmer, stirring occasionally, for about 1 1/2 – 2 hours. At this time, add in in the dried seaweed.
About 20 minutes or so, prepare and cook the rice noodles as instructions say on the package. They are normally steeped in hot water for 10 minutes.
While the broth is simmering, this is a good time to prepare a large platter of toppings to complement the wonderful soup.
The best way to assemble the serving bowls is to add a good amount of noodles in the bottom of the soup bowl, and the desired amount of broth, and then allow everyone to add their own topping of choice to their unique soup. And voila! An enjoyable bowl of deliciousness straight from your kitchen.
NUTRITIONAL VALUE: calories 128; total fat 5.6 g; potassium 86mg; total carbohydrates 25.2g; dietary fiber 1.5g; sugars 1.0g; protein 3.8g; calcium 2%; vitamin C 4%; iron 4%.
Cream of Scallion-Ginger Soup with a twist (0 Comments)
I felt inspired to re-create a traditional soup with the organically grown scallions i collected at the local market. The oniony flavor of this soup is surprisingly delicate. Instead of using the method of cream, i replaced it with a non-GMO verified nut milk to add character and nutrition. The lovely Fingerling potatoes and depth and body while the fresh lemon and ginger brightens and complements the flavors well together. This simple soup is easy to make, nutritious and a pleasure to eat.
Did you know, this simple scallion has so many health benefits?! First of all, they are low in calories, they have more dietary fiber than their fellow allium members of the family, also very high in vitamin A, K and C, high in anti-oxidants and plentiful in B- complex vitamins such as copper, iron, manganese, and calcium.
For best selection and storage, make sure you buy clean, uniform, firm, crispy stalks about pencil thin and green colored tubules. Avoid those with withered, yellow, discolored dry tops. Once at home, wash in cold water, gently pat them dry with a paper towel and store in the refrigerator in a perforated plastic bag. It should keep for up to a week or 10 days. Scallions are widely utilized in salads, stews, soup, pancakes, souffles, fritters and so much more. Go ahead and experiment with these good for you onions.
SERVES: 4-6
INGREDIENTS:
2 tbsp olive oil
2 cups scallions, chopped
1 1/2 cups Fingerling potatoes, peeled and chopped
2 1/2 cups vegetable stock, certified organic
1 1/4 cups almond milk, non-GMO verified (silk)
1 tsp ground ginger
2 tbsp lemon juice, fresh
sea salt, to taste
black pepper, to taste
for garnish, chopped scallions or fresh chives
INSTRUCTIONS:
In a 5 quart stock pot, melt the olive oil in the pan. Add the scallions, cover, and cook over very low heat; for about 10 minutes, or until soft.
Add the potatoes and stock to the mixture and bring to a boil. Cover again and simmer over med-low heat for about 30 minutes. Let it cool slightly.
Puree the soup in a blender or food processor.
If serving the soup hot, pour it back into the pot. Add the nut milk, ginger and season with salt and pepper. Reheat slowly, stirring occasionally. Add in the lemon juice at this time.
If plan on serving cold, pour into a bowl. Sir in the nut milk, lemon juice, ginger and sea salt and pepper. Cover the bowl and let chill for at least one hour.
Sprinkle with the chopped scallions or chives before serving.
NUTRITIONAL VALUE: (4 serving) calories 187; total fat 14g; sodium 47mg; potassium 462mg; total carbohydrates 14.7g; dietary fiber 3.4g; sugars 3g; protein 3g; vitamin A 10%; calcium 5%; vitamin C 41% and iron 9%.
Coconut-Citrus Protein Truffle Balls ( no-bake, dairy-free and gluten-free) (0 Comments)
Here is my yummy concoction of a no bake, dairy-free and gluten-free treat. It consist of healthy fiber, fats, antioxidants and protein to keep you going with real food ingredients. A wonderful combination of coconut, almonds, cranberries and pinch of citrus flair. A great snack for on-the-go that is super simple to create in your kitchen. It’s not only delicious, but so good for you. Hope you give it a try.
The good for you almond butter is not only delicious, but more nutritious than most other types of sandwich spreads out in the market. Firstly, it is good for the heart. Being rich in monounsaturated fats, which are the types of fats that reduce levels of cholesterol while decreasing risk of heart problems. This nut butter lowers blood pressure due to the high amounts of minerals such as, calcium, potassium and magnesium. These minerals work hand in hand to decrease pressure and resistance in the blood vessels to maintain proper levels of blood pressure. Almonds are a wonderful source of antioxidants in reducing oxidative stress and risks of heart diseases. Also, did you know, that people who eat nuts are less likely to become overweight than those who do not?! Go ahead and have those nuts!!
Did you know, that wild orange essential oils have numerous health benefits? doTERRA essential oils are a high quality product that i recommend. The ingredients are cold pressed such as the rind of the orange. The wild orange is very versatile in usage, aromatic and delicious in meals and beverages. I really enjoy using this oil in my smoothies, filtered water, certain dishes and in my specialty treats i create. It is a great mood enhancer to decrease the stress levels in the body and at the same time it naturally promotes energy. A win-win situation. There are numerous beneficial properties such as an anti-inflammatory, stimulant, digestive, anti-depressant, anti-cancer, anti-fungal, anti-bacterial, and anti-oxidant and a disinfectant. This oil may be used topically, internally and as an aromatherapy. Need I say more?! All good things to promote overall health.
YIELDS: 30-40
INGREDIENTS:
1 cup gluten-free rolled oats
1/2 cup almond butter ( cashew, sunflower seed butter, or peanut butter is fine)
handful raw almonds, chopped
1/4 cup raw honey, or maple
1/2 cup unsweetened shredded coconut, non-GMO
1/4 cup sunflower seeds, raw
1/4 cup flax seed meal
1-2 drops wild orange, doTERRA
INSTRUCTIONS:
Place oats in a food processor and blend until finely ground.
In a bowl, stir the nut butter and honey together. Add the rest of the ingredients into the mixture. Blend well.
Once combined, use about 1 tbsp of the mixture with a spoon ( or ice cream scoop) and roll into balls.
In a separate bowl, place the shredded coconut inside and roll balls evenly into the coconut mixture.
You may serve right away, or store in the refrigerator in an airtight container for up to 8-10 days if they last that long. Never with me.You may place in the freezer for up to 3 months; just let thaw when ready to use.
NUTRITIONAL VALUE: calories 56; total fat 3.6g; sodium 1mg; potassium 50mg; dietary fiber 0.6g; sugars 2.4g; protein 1.4g; calcium 1% and Iron 3%. This has no cholesterol, very low in sodium and high in manganese type of treat.
White Gazpacho Soup (0 Comments)
This is a popular Spanish chilled soup, Ajoblanco, typical from Granada and Malanga. This is created with soaked bread, fresh garlic, crushed blanched almonds, filtered water, olive oil and sometimes vinegar. Also garnished with grapes, or slices of melon. A wonderful light and refreshing white gazpacho perfect for the summertime.
Besides being so tasty, good for you almonds have a very long list of health benefits. They are packed full of vitamins, minerals, protein and fiber. Almonds are frequently used as a healthy solution for relief in constipation, coughs, heart and respiratory disorders, anemia, impotency and diabetes. Also helps to promote healthy hair, skincare (psoriasis conditions) and dental care. Just a handful of nuts, about one ounce, contains 1 eighth of your daily protein. Almonds are widely available sliced, slivered, flaked, as a oil or butter and as a non-dairy milk. In our household we consume and enjoy the benefits of almond milk. We use it puddings, pancakes, smoothies and more. So versatile and delicious. As i always say – moderation is key to anything in life. Almonds do contain oxalates, a naturally occurring substance, which can lead to other issues if consumed excessively, especially those who have kidney and gallbladder problems.
The best way to store almonds is to keep them in an airtight container to protect them from air so the oil doesn’t become rancid. They do keep best in a dark, cool environment such as a refrigerator for up to two years. You may also freeze for up to four years.
SERVES:6
INGREDIENTS:
4 ounces bread
3 cups water, filtered
1 cup blanched almonds, raw and unsalted
2 garlic cloves, sliced
5 tbsp olive oil
1 1/2 tbsp sherry vinegar
sea salt, to taste
black pepper, to taste
FOR GARNISH: toasted slivered almonds seedless grapes, red or green, halved
INSTRUCTIONS: Firstly, you’ll need to blanch the almonds by placing them in a saucepan with hot boiling water, covered, for 1 minute. Remove from the stove and set aside for 3 minutes. Drain almonds in a colander and just simply pinch the nuts out of there outer layer. Place them on the counter to air dry before processing.
Break the bread into a large bowl and pour 2/3 cup of the water on top. Leave to stand for 5 minutes.
Put the almonds and garlic in a blender or food processor and process until blended. Gradually add the oil until the mixture forms a paste. Add the sherry and remaining cold water and blend till smooth.
Transfer the bowl and season with salt and pepper, adding a little water at a time if too thick. Let chill for three hours. Serve with toasted almonds and grapes scattered on top.
Enjoy!
NUTRITIONAL VALUE: calories 264; total fat 20.2g; sodium 172mg; potassium 140mg; total carbohydrates 21.6g; dietary fiber 2.5g; sugars 1.5g; protein 4.8g; calcium 8%; vitamin C 1% and iron 7%. This dish is low in cholesterol and sugar.
Very Berry Beet Smoothie (0 Comments)
This was super yummy! Love the look and taste of fresh beets in my smoothie. Beets are so sensory with the vibrancy of color, taste and texture. I enjoy beets in almost anything from salads to soups, as a side dish and in my smoothies. The result is a surprisingly sweet smoothie that contains no added sugars. This smoothie is made with fresh organically grown ingredients that make it so bright and colorful. A great combination of sweet, citrus, a pinch of spice and healthy probiotics in the mix. It increases energy, boosts the immune system, an anti-inflammatory, nutrient dense and has anti-cancer properties. This is the one drink you CAN feel good about. So get creative in the kitchen and have fun concocting your personalized cocktail.
BEETS are one of the most nutrient dense foods available.It’s best buy organically grown to optimize the full benefits of these beautiful item. They are packed full of phyto-nutrients that are naturally occurring chemicals that protect the life and longevity of plants.
According to Wikipedia, ancient Romans used beetroot as a treatment for fevers and constipation. And Hippocrates, a father of medicine, advocated the use of beetroot leaves to treat wounds. Beetroot was used as a treatment for a variety of conditions especially illnesses relating to digestion and blood.
THE HEALTHY BENEFITS OF BEETS
They naturally detoxify your system
Improve digestion
An anti-inflammatory
Better eye health
Relieves skin problems
Chock full of antioxidants
Help to increase libido levels
Helps to increase blood flow especially when exercising
Improves your overall mental health, which aids in depression.
They are the sweetest vegetable
low in calories and gives you the right kind of energy
High in healthy carbohydrates and not to mention….so tasty.
BEET FACTS:
Don’t be surprised if beet juice causes your stool and urine turn red.
Beet juice is powerful. A little goes a long way with the health benefits. Slowly increase the amount from 1 ounce to 2 ounces a week.
It’s best to drink it raw to optimize health benefits. The oxalic acid in the beets become harmful when cooked, but beneficial (in moderation) when eaten raw. Juice the whole beets plus the greens which contain many minerals and vitamins.
Okay. With all that being said, let’s check out this yummy recipe.
SERVES: 2
INGREDIENTS:
3/4 cup pure coconut water
1 cup organic fresh blueberries, or frozen
1/2 cup plain yogurt
1/2 cup organically grown beets, lightly cooked (steamed or roasted) about 1
1/4 cup organically grown collard greens, stemmed and shredded ( use spinach or kale)
1 tbsp lemon juice, fresh
1 tbsp Chia seeds, organic and raw
1/2 tsp ginger, freshly grated
INSTRUCTIONS:
Firstly, heat the oven to 375 degrees and arrange in the middle rack. Make sure to rinse the beets and trim off the leafy tops. Drizzle olive oil over the beets and wrap them with aluminum foil. Then place them on a cookie sheet and into the oven. Roast until tender, about an hour or so, and easily pierced with a knife. Remove from the oven and let cool.
When cooled enough to handle, peel the skin with a paring knife or by pushing with your fingers.
In either a blender or food processor, place all ingredients in the container and puree until smooth. You may adjust the taste at this point. Garnish with slice of lemon and/or berries. Serve immediately. You may freeze the extra until ready to use to preserve the nutrients. Enjoy!
NUTRITIONAL VALUE: calories 159; total fat 2.7g; cholesterol 4 mg; sodium 106mg; potassium 499mg; total carbohydrates 27.5g; dietary fiber 5.3g; sugars 18g; protein 6.4g; vitamin A 1%; calcium 14%; vitamin C 2% and iron 12%. This is low in saturated fat and cholesterol, high in calcium and very high in manganese, vitamin B6 and vitamin C.
Lovely Lemon-Basil Hummus (0 Comments)
Hummus is one of my favorite go-to snacks of all time. How about you, do you enjoy hummus too?
It’s versatile, comforting and nourishing. This dip is bright, refreshing and full of flavor. With a slight alteration in this dip, from the Rosemarried blog, I believe i created a dangerously delicious dip. This is just so yummy that i could consume it in one sitting. Below are the healthy benefits of these combined ingredients.
POWERFUL HEALTHY BENEFITS:
GARLIC helps to improve the immune system in many ways such as warding off coughs and colds, improves circulation, breaks down blood clots in the body, a wonderful ear and throat remedy, an antibiotic and a heart healthy item.
LEMON JUICE is a great post workout drink, it alkalizes the body, great caffeine replacement, helps to dissolve Phlegm, fights cancer cells, heart healthy item and wonderful for asthma issues.
The good for you OLIVE OIL is a healthy fat which helps to regulate cholesterol,creates a healthy digestive tract, reduces unwanted allergies, improves eyesight, a good source of Iron, helps to decrease pain and a cancer fighter.
The amazing sweet benefits of BASIL, called the queen of herbs, in not only medicinal, but it has spiritual benefits. It was also prized by healers of ancient Greece and Rome and still continues throughout the world as a plant that can heal the mind, body and soul. The known benefits of holy basil is that it’s able to reduce stress, fevers and coughs. A mood elevator, especially around the women’s menstrual cycles. It creates a sense of well being, increased immune functions and disease prevention.
And lastly, the benefits of CHICKPEAS. For one, chickpeas are very healthy because they do not contain cholesterol or saturated fats. They are also rich in protein. They are known to be effective in preventing build up of cholesterol in the blood vessels. Besides that, it can maintain and regulate glucose levels in the body for overall wellness.
If you never had hummus I recommend you try it. Hummus is loaded with nutrients that can promote overall health and wellness. Include this in your clean diet by utilizing it as a spread for sandwiches or wrap, dressing for salads or pasta, a dip for veggies and crackers, or a side dish for a main course. It does a body good.
Let’s scroll down for the recipe………………………….
SERVES: about 5
INGREDIENTS:
1 can garbanzo beans, organic, rinsed and drained
1 fresh lemon, juice and zest
1/2 tsp ground cumin
1/2 tsp soy sauce, low sodium (optional) or you may use Tahini
2 garlic cloves, minced
1 cup fresh basil leaves, remove steams
1/3 cup olive oil, pure and unpressed
dash, sea salt
dash, black pepper
INSTRUCTIONS:
In a food processor, or blender, place all ingredients (except for the oil) and pulse until combined.
Slowly drizzle the olive oil while the machine is running and scrape down the container if needed. Continue adding the oil until hummus is smooth and creamy. You may also replace some of the oil with water.
When fully blended, taste and adjust seasoning. Serve immediately and garnish with a sprinkle of sea salt and a few basil leaves. If not consuming right away, place the dip in an airtight container in the refrigerator for up to a week.
NUTRITIONAL VALUE: calories 274; total fat 15.9g; sodium 93mg; potassium 416mg; total carbohydrates 27.7 g; dietary fiber 7.2g; sugars 5.3g; protein 8.2g; vitamin A 6%; calcium 6%; vitamin C 30% and iron 16%. This dip has no cholesterol, low in sodium and high in dietary fiber, manganese and vitamin C.