The Food Blog
Lemon-Parmesan Vinaigrette (0 Comments)
This was yummy! A super simple dressing created in a matter of minutes. This will keep you rejuvenated and won’t weigh you down either. Why buy the conventional type dressings when you can create them so easily in your home. I prefer and love to create my own dressing quite often from a honey mustard to a basic Italian vinaigrette,or an Asian style to this lovely Lemon Parmesan. The best part is that you have more quality control and creativity in the kitchen by using the freshest of ingredients. And as I always say: less is more. Even truer, if you create with quality ingredients that are fresh and in season. This recipe is minimalistic – just pure extra olive oil, freshly squeezed lemons, salty earthiness of Parmesan and sea salt and black pepper.
Parmesan is a traditionally aged cheese that is high in protein and easily absorbed through the body. Also provides you with a healthy amount of calcium which is shown to regulate body fat storage. Parmesan is considered a super food due to it’s high quality of nutritional benefits. It promotes the development Bacillus Bifidus, which helps to maintain a healthy gut, good news for the lactose intolerant or those with gastro-intestinal inflammation. You may say, what about the high fat content? Well, it is important to be aware that fat is a fundamental part of nutrition. We need fat in our diet to maintain overall health and wellness, especially healthy fats. Parmesan contains short chain fatty acids, these particular compounds are absorbed more easily and supply energy very quickly to the body. The cholesterol content is only 80-85 mg, much lower than the typical full fat cheeses. So, go ahead and have your cheese!
SERVES: 1 cup
INGREDIENTS:
1/4 cup lemon, fresh
1 tsp lemon zest
2 tbsp white wine vinegar
1/4 tsp sea salt
1/4 tsp black pepper
1 tsp brown sugar
1/4 cup Parmesan cheese, finely grated
1/4 cup extra virgin olive oil
INSTRUCTIONS:
Whisk all ingredients (except the oil) either by hand, or with food processor until well combined.
Slowly drizzle in the oil. If by hand, whisking constantly until mixture is combined.
You may serve immediately or place in a covered container for later use ( in refrigerator). This will last for up to three weeks chilled.
NUTRITIONAL VALUE: calories 78; total fat 8.5g; sodium 80mg; potassium 19mg; total carbohydrates 0.9g; sugars 0.7g; protein 0.1g and high in vitamin C.
Borscht Soup (vegetarian beetroot style) (0 Comments)
What I have for you today is a vegetarian twist on a classic Russian soup. Borscht soup is quite popular in Europe, with numerous style variations that highlight this hearty earthy beets. Most dishes incorporate meat, but i wanted to go off the beaten path. This soup contains good for you vegetables, blend of herbs, cumin, mushrooms and fresh apple. It will nourish your mind, body and soul with the wonderful flavors, tastes and high content of nutrients. The best part about this dish is it comes so easily together, plus delicious. You may pair this with a side of Focaccia bread, or quesadilla sandwich. I know if you try it, you will love this soup!
You may already know that beets are extremely high in vitamins and minerals. You may not know, one of the first known uses of beets were by the ancient Romans, which they utilized them for medicinal purposes as an aphrodisiac. This simple super food has a wide variety of uses. Beets contains high amounts of boron, which produces healthy sex hormones for proper functioning. It is used as a wonderful tonic for the liver, purifies the blood and prevents various forms of cancer. A great cleansing agent. Can’t beat that, right?! It tastes good and prevents cancer. It also stimulates healthy state of mind, due to betaine, the same substance used in treatment of depression. If you want to know if you have low stomach acid, have some beets. If your pee comes out clear, increase your consumption of this simple super food item. And lastly, beets contain a high amount of sugars that are naturally healthy for you to provide more energy for your body. This item is definitely a wonderful addition to include in your natural diet to increase overall health and wellness.
SERVES:6
INGREDIENTS:
1 onion, chopped
3 cups organically grown beets, peeled and chopped
2 organically grown celery stalks, chopped
1/2 organic red bell pepper, chopped
1 1/2 cups Shiitake mushrooms, chopped
1 organic red apple, cooking apple peeled and chopped
1 tbsp unsalted butter, organic
2 tbsp olive oil, or sunflower oil
4-5 cups stock, or filtered water
1tsp ground cumin
2-3 sprigs fresh tarragon leaves, or dried (tsp)
1 bay leaf, large
1 fresh lemon, juice
1/4 cup orange juice
sea salt, dash
black pepper, dash
FOR GARNISH:
2/3 cup sour cream, or yogurt
few sprigs of fresh dill
INSTRUCTIONS:
Prepare oven to 400 degrees.
Prepare the beets by scrubbing and washing them under the water. Remove the outer skin with a peeler while wearing protective gloves in preventing staining from the vegetable. Then cut the ends on each of the sides and slice in half and then lengthwise. Place the beets on a cookie dish with parchment. Drizzle olive oil, salt and pepper for seasoning.
When ready, place the beets in the oven for about 30-40 minutes, or until soft and fragrant. Once all set remove from the oven and set aside.
Place the chopped vegetables and apple in a large cooking pot, medium to low heat with butter and/or oil and three tablespoons of broth or water. Cover and cook slowly for about 15 minutes, stirring occasionally.
Stir in the cumin; let cook for a minute. Add the remaining stock or water, the herbs, bay leaf, lemon, orange juice, and season to taste with salt and pepper.
Bring the soup to a boil. Cover the pan and turn down heat to a low simmer; let cook for about 30 minutes.
Strain the vegetables and reserve the liquid. Process the vegetables either with a blender or food processor until smooth and creamy. The color of the beets are just beautifully fascinating.
Return the vegetable mixture back into the pan. Add the reserved stock and reheat slowly. Check at this point for seasoning.
When heated thoroughly, serve immediately. Place and divide soup into serving bowls and garnish with sour cream, or yogurt and sprigs of dill. Enjoy!
NUTRITIONAL VALUE: calories 133; total fat 6.9g; cholesterol 5mg; sodium 130mg; potassium 442mg; total carbohydrates 17.2g; dietary fiber 3.4g; sugars 12g; protein 2.4g; vitamin A 9%, calcium 5%; vitamin C 51%; iron 10%. This dish is low in cholesterol, high in dietary fiber, very high in vitamin B6 and vitamin C.
Heavenly Honey-Mustard Dressing (0 Comments)
Here is a good for you heavenly dressing that is simple and versatile to create at home. It has a little tang, a sweetness and so refreshing with the lovely lemons. Why buy store bought…..when you could easily make in your kitchen, with super simple ingredients you may have in the pantry. So delicious!!
The good for you Greek yogurt is rich, creamy and tart with decadence if you crave a healthy snack. This is wonderful for heart health, maintains proper bone health, prevents weight gain and an excellent source of protein in which building proper muscle and great for brain health. The best part is it’s so versatile! I love to utilize Greek yogurt in my soups, sauces, baked goods and certain main dishes to increase nutrition in our meals. The world for experimentation is wide open with Greek yogurt. Limitless opportunities!
There are numerous benefits to raw honey. You may ask, what is raw honey?! It is pure, unheated, unpasteurized and unprocessed item. True raw honey is different from the commercial types, it contains higher levels of natural vitamins, enzymes, phytonutrients and so much more. The texture is either a liquid or solid form. The characteristics are normally opaque, milky and colors range from white to yellow to even brownish tone. This mostly depends upon the type of flower where the nectar came from. It is so much better for you than the typical honey in which is added with sugars, additives, or preservatives.
YIELDS: ONE CUP
INGREDIENTS:
1/2 cup Greek yogurt
2 tbsp stone ground mustard
1 1/2 tbsp raw honey
1 tbsp lemon juice, fresh
sea salt, dash
black pepper, dash
INSTRUCTIONS:
In a medium bowl, whisk all ingredients until smooth. I normally use a food processor and blend till smooth.
Place in a glass mason jar and serve immediately, or store in the refrigerator until needed. Good for up to a week.
NUTRITIONAL VALUE: calories 51; total fat 1.6g; sodium 60mg; potassium 47mg; total carbohydrates 8.5g; dietary fiber 1g; protein 1.6g; calcium 3%; vitamin C3%; iron 3 %.
Delightfully Dark Chocolate Pudding (Gluten-free, raw and non-dairy) (0 Comments)
I’m sharing with you a power pudding made with super simple, super food ingredients. This satisfying and delicious dessert is raw, dairy-free and gluten-free style treat. It consists of dreamy and creamy fresh avocados, splash of raw honey for a natural sweetness, good for you bananas, pinch of nut milk and an antioxidant dose of raw cocoa powder. A rich, creamy, and indulgent dessert. Best of all, it’s healthy! The great part about this is that is can be whipped up in a matter of under ten minutes!
Avocados are full of heart healthy fats and vitamins. It keeps you satisfied for a longer period of time while stabilizing blood sugar levels to maintain energy and fuel for your body. Raw cocoa powder is the highest antioxidant items out there. A great source of magnesium, iron, manganese and chromium. The good for you banana helps battle depression, improves heart burn, keeps bowel movements regular and reduces risks of diabetes, osteoporosis, blindness and kidney cancer. So, there’s no reason for you NOT to incorporate these items into your clean diet.
Serves; 3-4
INGREDIENTS:
1/2 certified organic avocado, ripe
1 banana, whole
1/4 cup organic cocoa powder
1-2 tbsp raw honey
2 tbsp almond milk
Sea salt, dash
INSTRUCTIONS:
In a food processor, add all the ingredients and blend till smooth.
Let the pudding chill in the refrigerator for an hour before serving.
Garnish with whip cream, nuts, or just as is. Enjoy!
NUTRITIONAL VALUE: Calories 131; total fat 6.5g; sodium 62mg; potassium 269mg; total carbohydrates 169g; dietary fiber 4.4g; sugars 9g; protein 1.8g; vitamin A !%; calcium 1%; vitamin C 9%; iron 6%. This treat has no cholesterol, low in sodium and high in dietary fiber.
Pick Me Up Trail Mix Bars (No Bake) (0 Comments)
An irresistibly gluten-free recipe that is versatile, super simple and no oven required for this tempting tasty treat. A perfect on-the-go snack to keep you energized with raw goodness. And believe me, it’s hard to resist just one. I need to lock them in the container- seriously. Thank goodness it’s good for you! The base of this recipe is certified gluten-free rolled oats, ground flax seeds, and raw nuts. You may use any variety from seeds to nuts and dried fruits. This time I decided to highlight the creamy richness of peanut butter in this treat since it’s such a household staple. Besides the delicious mix of dry ingredients of nuts and seeds, it’s paired with pure honey to form a chewy treat that will make you feel like you’re walking on clouds. Delightfully delicious!
This tasty treat has no cholesterol, low in sodium, and high in manganese and vitamin B6. Manganese plays an important role that is essential for proper and normal growth of bone structure. It monitors the activity of free radicals in the body that cause cancer and other diseases. This mineral controls sugar levels, regulates metabolism, prevents osteoporosis, helps with healthy function of thyroids, alleviates PMS symptoms and so much more. The top five benefits of vitamin B6 is that it will help maintain healthy brain function, a key role in fighting various diseases, assists normal nerve cell communication, helps form red blood cells and breaks down and digests proteins. The most common signs of vitamin B6 deficiency are a sore tongue, impaired nerves, irritability, convulsions, confusion, depression, arthritis, anemia and carpal tunnel syndrome.
SERVES: 16
INGREDIENTS:
1/2 cup almonds, raw
1/2 cup walnuts, raw
1 1/4 cup rolled oats, certified gluten-free
1/3 cup flaxseeds, ground
1/4 cup dark chocolate chips, organic
1/3 cup dried cranberries, unsweetened and organically grown
1/4 cup sunflower seeds, raw
1/4 cup pumpkin seeds, raw
1/3 cup raw honey
3/4 cup peanut butter, creamy and organic
INSTRUCTIONS:
Line a 8 x 8 baking dish with parchment paper. Set aside.
Combine the raw almonds and walnuts to blend in a food processor; about 8-10 seconds. If a little chunky that’s fine, adds character. In a large bowl, combine the remaining dry ingredients. Mix thoroughly and set aside.
In a small saucepan, low to medium heat, combine honey and peanut butter until warmed thoroughly. Remove from stove top and allow to cool for 3-5 minutes. Pour mixture over the dry ingredients in the bowl along with processed nuts. Blend well with either a spoon or hands.
Scoop mixture into prepared baking dish. Press firmly until surface is completely even. Pack tightly for even structure.
Place the bars into the refrigerator. Let cool for about one hour to fully set. Cut into 16 bars with a sharp knife. You may store them in the refrigerator for about two weeks, or room temperature for ten days. Enjoy!
NUTRITIONAL VALUE: calories 200; total fat 13.8; sodium 58mg; potassium 206mg; total carbohydrates 16.9g; dietary fiber 3.6g; sugars 8.9g; protein 7.5g; calcium 2%; vitamin C 1%; iron 14%.
Bursting Blueberry Turnovers (0 Comments)
This sure was yummy!! This flaky crust holds a mouthful of sweet fresh blueberries and the tartness of lemon juice that bursts in your mouth with flavor. There’s nothing better than the combination of fresh blueberries and lemons to revive, refresh and rejuvenate the soul. The perfect power couple. I also incorporated good for you coconut oil and a splash of raw honey to the mix. Besides being quite easy to create and a crowd-pleaser, they are so versatile. You may utilize various ingredients whether you want it to be more savory or sweet. The sky is the limit here and while your in the process of experimenting with creativity, create something beautiful in the kitchen and, most of all – have fun.
SERVES: 8
INGREDIENTS:
2 sheets of puff pastry, frozen, then thawed
1 cup fresh blueberries
2 tbsp corn starch
1 tbsp raw honey
1 tbsp coconut oil, unrefined, Non-GMO
1/2 of fresh lemon juice
1/2 tsp lemon zest
1 free range egg, lightly beaten with tsp of water
powdered sugar, sprinkle for garnish
INSTRUCTIONS:
Lightly flour the surface. Roll out the puff pastry into a 12″ by 12″ inch sheet. The pastry will be thinner. Cover with plastic wrap and place in refrigerator to chill.
Heat the oven 350 degrees.
In a small saucepan, on medium heat, combine the blueberries, corn starch, honey, coconut oil, lemon juice and zest together in the pan. Cook until it has thickened a bit; about 5-8 minutes. Remove from stove top and set aside. You may chill while cutting the pastry.
Either using a knife or square or round mold, cut each pastry sheet in 4 (5-6 inch) shapes.
Layer the pastry shape on a work surface and brush the edges with egg wash. In the center, place 1-2 tbsp of the fruit filling. Fold in half; carefully press the edges together for a proper secure seal with fork lines. Transfer to cookie sheet with parchment paper and refrigerate. Repeat with remaining ingredients, make sure to place turnovers an inch apart. Brush the tops with egg wash. Make a slit on either the top or side of the pastry. Bake until golden brown; about 20-25 minutes. Halfway into the baking process, rotate the pan to maintain even color and baking.
Serve warm, or let cool to room temperature.
Garnish with powdered sugar, or even chocolate powder. Serve within one day for freshness.
NUTRITIONAL VALUE: calories 105, total fat 6.1g; cholesterol 29mg; potassium 23mg; total carbohydrates 12g; dietary fiber 0.7g; sugars 4g; protein 1.6g; vitamin A 3%; vitamin C 5% and iron 3%. This very high in vitamin B6 and A type of treat.