The Food Blog
Spicy Black Bean Burger (0 Comments)
Beans, beans the magical fruit!! If you’re wondering how to replace meat in your menus, enjoy the rich and hearty taste of black beans. Today, I’m sharing with you an alternative burger style that is packed full of nutrients, that will keep you full, and very flavorful. I kicked it up a notch with some heat, smoke, crunch, and spice. These vegetarian black bean burgers are super simple to prepare, and so incredibly delicious to eat!! Definitely a two thumbs up!!
Did you know black beans were first domesticated thousands of years ago in Peru, and quickly became a staple of the south American diet?! They first came to Europe when explorers came home with them in the 1500’s. Black beans are very high in fiber, folate, protein, and antioxidants, along with numerous other vitamins and minerals. They make a complete protein when paired with brown rice, which is often why they are so commonly included in a vegetarian diet.
Servings: 4
INGREDIENTS:
2 cups black beans
1 jalapeno pepper
1 egg
2 slices whole wheat bread, or preferred style
1/3 cup fresh parsley
1 ear of corn
1 tbsp cumin
1/8 tsp cayenne
1/8 tsp chili powder
1 tsp hot sauce
3 cloves garlic
sea salt, to taste
black pepper, to taste
INSTRUCTIONS:
In a medium bowl, mash the black beans or puree in a blender, until thick and pasty. Add the jalapenos, parsley and garlic. Then, add the egg and spices. Then stir into the mashed beans.
Divide mixture into four patties (using slightly oiled hands) and place onto a flat surface covered with wax paper. Cook each side for about 5-7 minutes. Place patties on buns and garnish with preferred toppings. Enjoy!
NUTRITIONAL VALUE: Calories 290; Total Fat 2.4g; Cholesterol 27mg; Sodium 101mg; Total Carbohydrates 50g; Dietary Fiber 12g; Protein 18g; vitamin A 8%, calcium 12%, vitamin C11%, iron 28%
Chilled Avocado Soup (0 Comments)
I enjoy chilled soups around this time of the year! No cooking necessary for this rich and creamy soup with a kick of tang (buttermilk), tart (lime), smoke (cumin), heat (chili) and the verdant cilantro. As a garnish, I went with a sweet and spicy topping for texture and vibrancy, but you may use whatever you like. Have fun and be creative. Hope you enjoy this super simple soup!!
Did you know there are more than 500 varieties of this amazing avocado?! This avocado is a fruit (not a vegetable) and originally found in in the central Mexico region, which ripens after it is picked. Avocados were first introduced to the US in 1871, when judge R.B. Ord planted three trees in Santa Barbara, California.
Although avocados have a high caloric count, the various nutrients are “healthy” fats make it a must eat. It is known to be called the alphabet fruit due to all the vitamins it contains in just one avocado. It provides your body with vitamin A, C, E, K and B6, along with enormous amounts of potassium and “healthy” fats. Now, when combining other fat burning foods with avocado, you can improve your nutrient absorption up to a whopping 400%. Avocados can also reduce the signs of aging, regulate blood sugar and improve eye health, And, they are rich in omega-3, which improves cardiovascular health as well as lowering the risk of heart disease. Good for the heart!
Rejoice vegetarians and vegans for this amazing avocado that provides all 18 essential amino acids necessary for the body to form a complete protein. Unlike the steak protein, which may be difficult for some to consume for digestion, avocado protein is readily absorbed by the body because of the levels of fiber containing in this fruit.
Did you know that the Hass Avocado tree is still alive and producing fruit?! And, Brazilians add avocados to their ice cream and Indonesians make avocado shakes. This super food fruit has numerous benefits as well as easy utilization in many recipes plus delicious. Make this your go to fruit for better health!!
Storage tips: Once the avocado is picked, it takes 7-10 days to ripen. Keeping it in the refrigerator will slow down the ripening process. While putting in a paper bag with a ripe apple, will speed up the process. And, to reduce the oxidation levels when using half the fruit, keep the pit in and drizzle some acid over it in a covered container of the refrigerator. It tends to work quite effectively.
Servings: 4-6 small servings
INGREDIENTS:
2 ripe medium avocados, peeled and pitted
1 cup buttermilk, well shaken
2 tbsp vegetable stock
2 tbsp lime juice
4 tbsp fresh cilantro
1 tsp ground cumin
1 tsp cayenne pepper
sea salt, to taste
black pepper, to taste
GARNISH TOPPING:
drizzle of olive oil
roasted corn kernels
roasted peas, fresh or frozen
1/2 red bell pepper, diced
Greek yogurt
hot pepper sauce
dash cayenne pepper
fresh cilantro
INSTRUCTIONS:
Place all soup ingredients, except salt and pepper, in a food processor or blender and blend until smooth. Season with salt and pepper.
Let chill in the refrigerator until quite cold.
When ready to serve, top with the garnish.
NUTRITIONAL SERVING: (per serving/small) Calories 170; Fat 13.9g; Saturated Fat 2g; Carbohydrates 10.8g; Fiber 5.9g; Sugars 3g; Protein 3.7g
Cream of Asparagus Soup (0 Comments)
One of the first foods that signals the beginning of spring is fresh asparagus. As spring is the time of new beginning, i enjoy utilizing this item as a simple snack of either just sauteed as a side dish, or simply incorporated into my eggs. Here are some of the amazing health benefits of this simple super food ingredient.
A basic asparagus puree consists of the spears which are cooked until tender and then blended together with the cooking water. It’s nutritional value is the same as plain asparagus, meaning the puree is loaded with vitamins and minerals, especially vitamin K, A and B, and iron.
The amazing asparagus is an excellent source of vitamin K, with only five spears providing 35% of the recommended daily intake. Vitamin K is crucial for healthy bones. I recommend this ingredient for better bone health. It also contains high levels of antioxidants which neutralize the free radicals in your body before they harm healthy cells, causing chronic illness. Asparagus contains a plant based substance called flavonoids which help to fight inflammation. So, there is no excuse for getting your greens in with all these health benefits of this super food. The amazing asparagus!!
Prep time: 20 minutes
Total cooking time: 55 minutes
Serves 4-6
INGREDIENTS:
2 pounds asparagus spears
1 ounce unsalted butter, or olive oil
32 ounce vegetable stock
1/4 cup fresh basil leaves, chopped
1 tsp celery salt
1 cup light cream
INSTRUCTIONS:
Break off the woody ends from the asparagus and trim off the tips. Blanch tips in boiling water for 1-2 minutes, refresh in cold water and set aside. Chop the asparagus stems into large pieces.
Melt the butter in a large saucepan and cook the onions for 2-3 minutes over medium heat, or until soft and golden. Add the chopped asparagus stems and cook for 1-2 minutes, stirring constantly.
Add the stock, basil and celery salt. Bring to a boil, reduce the heat and simmer, covered, for 30 minutes.
Check that the asparagus is well cooked and soft. If not, simmer another 10 minutes. Set aside and allow to cool slightly.
Pour into the food processor and process in batches until smooth. Then sieve into a clean pan. Return to heat, pour in cream and gently reheat. Do not allow to boil. Season to taste with salt and pepper. Add the asparagus tips, for garnish. Serve immediately.
NUTRITIONAL VALUE: (per serve) Protein 6g; Fat 22g; Carbohydrates 5g; Fiber 3g; Cholesterol 70mg, Calories 237.
Golden Gazpacho Soup (0 Comments)
I’ve been wanting to create a chilled soup, especially with the seasonal temperatures escalating around this time of the year. I was at the market and was happy to see some eye popping orange and yellow heirloom tomatoes in the produce area. Although i normally tend to gravitate towards the red varieties, wanted to experiment with the other type of tomatoes. And so here it is, my Golden Gazpacho soup, great way to keep you cool in this hot and humid weather!!
Although these yummy yellow tomatoes are lower in vitamin C, they have higher levels of folate, niacin, almost twice as much of zinc, chock full of potassium, iron, and phosphorus. That is why they tend to be sweeter and less acidic than the more familiar red tomatoes.
Yummy yellow peppers build the body’s immunity and keep diseases such as cancer and diabetes at bay. Yellow peppers are very high in nutrients, yet very mow in calories. Some of the important nutrients are bioflavonoids, beta-carotene, potassium, vitamin B6 and vitamin C.
Active time: 35 minutes
Total time: 3 hours
INGREDIENTS:
1 large yellow bell pepper
3 pounds yellow or orange tomatoes, peeled, cored and divided
1 cup onion, chopped
2 habanero chili peppers 2 tbsp olive oil
1 tsp sea salt, to taste
freshly ground pepper
2-3 green jalapeno peppers, seeded and minced, for garnish
1/2 tsp hot pepper sauce
INSTRUCTIONS:
Position rack in upper third of oven; preheat boiler.
Place the bell pepper on a baking sheet and broil, turning every 4-5 minutes, until skin is blackened and blistered on all sides, 20-25 minutes. Transfer peppers to a towel and let steam until skin is loosened, about 10 minutes.Uncover and remove the skin. Discard stems, seeds and ribs.
Place the roasted peppers and half the tomatoes in a blender, add the onion and oil and puree until smooth. Transfer to a large metal bowl. Puree the remaning ingredients until smooth and add to the bowl; stir to combine.
Refrigerate the gazpacho until chilled, at least two hours. Season to taste. Serve and garnish with jalapeno peppers and croutons.
PER SERVING: Calories 104; Fat 5g; Carbohydrates 13g; Protein 3g; Fiber 3g; Sodium 450mg; Potassium 803mg ( very high in vitamin C, folate and potassium)
Mushroom Nut Roast with Tomato Sauce (0 Comments)
Here is a gluten-free vegetarian dish that is light, flavorful and packed with nutrients. The cashews, mushrooms, and the sauce mesh really well together. I found it quite tasty and my husband gave it a two thumbs up. So, if you are normally a meat lover, you may be really surprised by this delicious dish. Hope you you give it a try!
Mushrooms are a great way to improve your health, and in the process, enjoy some good food. This super food contains a nutritional pack of essential minerals, potassium, copper, phosphorus and iron. Mushrooms virtually contain no fat, sugar, or salt and are a valuable source of dietary fiber as well as the five B vitamins of thiamine, riboflavin, niacin, pyridoxine, and folate. They also help to boost your immune, weight loss, lowers cholesterol levels, great for diabetics, prevents breast and prostate cancer.
Mmmm! Cashew nuts are mildly sweet yet crunchy. This delicious nut is packed with energy, antioxidants, minerals and vitamins that are essential for robust health! Cashew, or “caju” in Portuguese, is one of the popular ingredients in sweet and savory dishes worldwide. Although cashews are high in calories, packed with soluble fiber,vitamins, minerals and numerous health promoting phyto-chemicals that help to protect from diseases and cancer. Furthermore, these nuts are also containing a small amount of zea-xanthin, an important pigment flavonoid antioxidant, which selectively absorbed into the retinal macula lutea in the eyes. It is thought to provide antioxidant and protective UV ray filtering functions and helps to prevent age -related macular degenerative in elderly. No excuse to have some nuts in your life!
Prep time 25 minutes
Total cooking time: 50 minutes
Serves 6
INGREDIENTS:
2 tbsp olive oil
1 large onion, diced
2 cloves garlic, crushed
10 ounce cap mushrooms, finely chopped
12 ounce cashew nuts
1 cup cheddar cheese
1 ounce Parmesan cheese, grated
1 egg, lightly beaten
2 tbsp chopped fresh chives
1 cup fresh wholemeal breadcrumbs
TOMATO SAUCE
2 tbsp olive oil
1 onion, finely chopped
1 clove garlic, crushed
1-2 fresh tomatoes, chopped
1 tbsp tomato paste
1 tsp brown sugar
INSTRUCTIONS:
Preheat oven to 350 degrees. Grease 6×8 inch loaf dish with parchment paper. Heat the oil in a sauce pan and sautee the onions, garlic and mushrooms over medium heat for 2-3 minutes, or until soft. Let cool.
Finely chop the nuts in a food processor, but do not over process.
Combine the nuts, mushroom mixture, cheeses, egg, chives and breadcrumbs in a bowl. Press into the baking dish. Bake for 45 minutes until firm. Leave for five minutes, then turn out.
Meanwhile, to make the sauce, heat the oil in saucepan and add onions and garlic. Cook over low heat for about 5 minutes, or until soft. Add the tomato, tomato paste, sugar and 1/3 cup water. Simmer for 3-5 minutes, or until thick. Season, to taste. Serve with the sliced roast.
NUTRITION VALUE: Protein 18g; Carbohydrates 16g; Dietary Fiber 6.5g; Cholesterol 55mg; Calories 525.
Blueberry Lemon Oat Scones (0 Comments)
Scrumptious Scones! Well, some may think they are either chalky, bland or just plain dense. I do agree that some are not up to par with taste and texture, but, i may get you to change your mind about this recipe i would like to share with you. I must say it is quite delicious! It is quite flavorful with the burst of blueberries popping in your mouth as well as the refreshing taste of fresh lemon zest. For nutritional purposes, i also added rolled oats and almond milk to the mix. So, hope you come to try it.
Oats are a great way to gain strength and energy to carry you through a hectic morning schedule. This simple ingredient lowers cholesterol levels, reduces the risk of cardiovascular disease, prevents heart failure, great benefits for menopausal women, enhances immune response to infections, stabilizes blood sugar and so on and so forth.
Beautiful Blueberries! Not only are they yummy, they have some fantastic health benefits. This super food ingredient, as you may know, has the highest antioxidant capacity of all fresh fruits, it aids in reducing belly fat, neutralizes free radicals which can cause disease and aging, promotes urinary tract health, preserves vision, improves brain health, promotes healthy digestion and also wonderful for cancer patients and so much more. They keep you fresh, active, fit, sharp, and in a good mood!!
Lovely Lemons! From digestion aid to a wrinkle fighter, Lemons are a great natural remedy. They are acidic to taste, but are alkaline-forming in the body. It is a wonderful stimulant to the liver, helps in regular digestion, destroys intestinal worms, has powerful antibacterial properties, strengthens blood vessels, contains anti-cancer compounds and proven effective for brain disorders.
INGREDIENTS:
1 1/2 cup flour
1 1/4 cup oatmeal, rolled oats
1/4 cup brown sugar
1 tbsp baking powder
1/4 tsp sea salt
1 tsp lemon zest
1/2 cup unsalted butter, melted
1/3 cup almond milk
1 egg, slightly beaten
1 cup fresh organic blueberries
INSTRUCTIONS:
Preheat oven to 425 degrees. Line a sheet with parchment paper. Combine the first six ingredients in a large bowl. Mix together butter, milk, and egg in a separate bowl. Add to the dry ingredients and stir until just moistened. Then, mix in the blueberries. Scoop about half cup balls of dough and place on a cookie sheet a few inches apart. Bake until lightly golden brown. Let cool. Enjoy!