Hello friends,
Tasty Tuesday will no longer be every week. We will be sharing food and recipes once or twice a month — still on a Tuesday. Our next “Tasty Tuesday” for the month of May will be May 22nd. Stop in to see us then!
Tasty Tuesday: April 10, 2012 Asparagus and Broccoli Soup
April 10th, 2012
Today we are having a light, fresh, and pretty spring soup. This spring-green colored soup is Vegan, Gluten-Free, Fat-Free, and Low Sodium. For those of you watching your weight and your cardiovascular health, it is a perfect accompaniment to a spring meal.
Ingredients:
6 1/2 cups of low sodium vegetable broth
1 large leek, white and light green parts only (you can save the dark green parts for making stock later)
2 medium Yukon gold potatoes, peeled and cut into 1″ pieces
1 bunch of asparagus (about 1 pound), trimmed, and cut into 1″ pieces
2 cups coarsely chopped broccoli florets
2 TBSP chopped fresh chives
Instructions:
1. Heat 1/2 cup of your vegetable broth over medium-high heat. Once hot, add leek, and reduce heat to medium. Cook leek until tender, about 5 minutes. Stir frequently so it doesn’t stick or burn (if the liquid is burning off, turn heat down further).
2. Add remaining broth and potatoes, and bring to a boil.
3. Stir in asparagus and broccoli and bring to a boil again.
4. Reduce heat, cover, and simmer gently until vegetables are soft, about 15 minutes.
5. Remove pot from heat and allow it to cool slightly.
6. Puree in blender, Vitamix, or use immersion blender, taking care not to burn yourself on the hot soup.
7. Season to taste with salt and pepper. Garnish with fresh chives.
Tasty Tuesday: April 3, 2012….Marinated Vegetable Skewers
April 10th, 2012
Fun, pretty on a platter, and super easy to make! These skewers are Vegan, Gluten-Free, Fat-Free, and taste really great. The whole office smelled yummy last week when they were out…..
Ingredients for 24 skewers (serve as an appetizer):
24 mushrooms — I used Cremini, but you can use any small, round mushroom
48 grape tomatoes
2 cans (15 ounces each) Hearts of Palm — cut into 24 1″ slices/chunks
Balsamic Vinegar
6 cloves garlic
3 TBSP finely chopped fresh rosemary, divided
3 TBSP finely chopped fresh thyme, divided
24 bamboo or wooden skewers
Instructions:
1. Wash and dry the mushrooms and grape tomatoes.
2. Drain the hearts of palm and cut them into pieces. Some of them will fall apart while marinating, so put extra into the bowl.
3. Create 3 bowls for marinade: I used large shallow bowls for this purpose. Each bowl gets 2 crushed cloves of garlic, 1 TBSP each of fresh rosemary and thyme, and about 1/4 c of balsamic vinegar.
4. Put your prepared vegetables into the bowls — one each for mushrooms, tomatoes and hearts of palm. Stir to mix them with the marinade.
5. Marinate for 30-45 minutes. Preheat oven to 425 degrees F.
6. Transform mushrooms to a rimmed baking sheet lined with parchment paper, and roast until softened, and starting to caramelize, about 30 minutes.
7. When the mushrooms are cool enough to handle, thread a mushroom, tomato, heart of palm, then another tomato onto each skewer. Enjoy!
8. You can save the balsamic marinade to reuse on salad or as a marinade for more veggies or meat.
Tasty Tuesday: March 27, 2012 Mexican Quinoa Salad
March 31st, 2012
Our month-long celebration of quinoa continues with this fabulous and healthy salad from Susan O’Brien’s wonderful cookbook, The Gluten-Free Vegan.
I hope these different ways of preparing quinoa have given you some ideas of variations and ways you can adapt it to suit the season and your individual tastes. This particular recipe would be wonderful served with sliced avocados and/or fresh corn. For those who are not vegan, crumbling some feta cheese onto it, or adding grilled shrimp would also be delicious! Enjoy.
Ingredients:
1 1/2 cups of vegetable stock/broth
1 cup of quinoa — remember to rinse well and drain before cooking
1 yellow, orange or red bell pepper, diced into 1/4″ pieces
1 small jalapeno pepper, seeded and finely diced
1 small red onion (or 2-3 scallions, if you prefer) finely diced
2 Roma (Italian) tomatoes, seeded, chopped and drained
1, 15 ounce can of beans — black beans, pinto beans, red kidney beans, or a mixture of whatever beans you like. Of course, you can also cook your own from dried. You will want about 1 1/2 cups
1/2 tsp ground cumin
1/4 cup fresh cilantro, chopped
1/2 cup freshly made salsa (you can make your own or use store-bought from the produce section)
1 Tbsp canola oil
1 lime, juiced
Freshly ground pepper and sea salt
Instructions:
1. Cook the rinsed quinoa — bring your stock to a boil, add the quinoa, lower heat and cook until the liquid is absorbed, 15 to 20 minutes. Set aside to cool.
2. Place cooled quinoa in a large bowl and add your chopped vegetables (bell pepper, jalapeno, onion, tomatoes), beans, and salsa. Toss to blend.
3. Add ground cumin, cilantro, canola oil, and lime juice.
4. Season to taste with sea salt and freshly ground pepper.
Tasty Tuesday: March 20, 2012…..”Mermaid Salad”
March 20th, 2012
This salad with the bewitching name contains some of my favorite “superfoods” — quinoa and sea vegetables! It comes from Kelly Keough’s cookbook, “The 100 Best Gluten-Free Recipes for Your Vegan Kitchen”.
Don’t be afraid of sea vegetables (sometimes referred to as seaweeds). They are really tasty and so good for you. Sea vegetables are loaded with minerals, and can help balance the endocrine system. You can purchase sea veggies at most organic or asian markets. You want to be sure that the brand is clean and organic though, and has tested for heavy metals, as our oceans are sadly polluted now. Watch for more tasty ideas for how to prepare these superfoods in the coming months. Sea vegetables come dried in packages, and generally require re-hydration before use. Some of them will expand quite a bit and make a beautiful bright green leafy addition to whatever you add them to.
This yummy dish also contains turmeric, an inflammation fighter!
Ingredients:
1/4 c dried arame (I used dulse because it was what I had at home)
1/4 c dried wakame
1 1/4 c filtered water for soaking the sea vegetables
1 c quinoa, washed (see last week’s recipe for how to wash your quinoa)
2 c water or vegetable stock/broth for cooking the quinoa
3 TBSP roasted sesame oil
1 TBSP Bragg’s Liquid Aminos (or Tamari sauce)
1 tsp dried turmeric
pinch of cayenne pepper
1/4 tsp sea salt
freshly ground black pepper (to taste)
1/2 bunch scallions, washed and chopped fine
1 large ripe avocado
1 TBSP freshly squeezed lemon juice
Gomasio ( a seasoning made from sesame seeds and seaweed)
Instructions:
1. Soak the sea vegetables in filtered water for 20 minutes. Drain through a strainer and pat dry. Set aside.
2. Cook the quinoa in the water or stock until it is done — bring stock to a boil, then add washed quinoa, turn down the heat, cover and simmer until all of the liquid has been absorbed, 15 minutes or so.
3. In a small bowl, make the dressing — combine the sesame oil, Bragg’s, turmeric, cayenne, and salt. Mix well.
4. In a large bowl, combine the warm quinoa with the dressing and your prepared sea vegetables. If you will be serving the dish right away, go ahead and add your finely chopped scallions. Season to taste with freshly ground black pepper.
5. Cut the avocado into thin wedges and toss in the lemon juice, allowing the acid to break down the oils in the fruit. Place the avocados on top of the salad and drizzle with the remaining lemon juice.
Best if eaten right away, but can also be served cold.
Enjoy!
Tasty Tuesday March 13, 2012: Kale and Quinoa Salad with Oranges and Almonds
March 13th, 2012
Vegan, gluten-free, delicious and so easy to put together! You will love this salad made with “super foods” kale and quinoa!
Ingredients:
2 c cooked quinoa (see instructions below for how to cook this marvelous seed)
Extra virgin olive oil, as needed (about 1/2 c at most)
1 bunch Lacinato kale (aka Tuscan, or dinosaur kale)
Sea Salt and fresh ground pepper, to taste
3 fresh oranges (I used blood oranges, but you can use tangerines or whatever types of oranges you have at home)
1 TBSP gluten-free tamari/soy sauce (I used Bragg’s Liquid Aminos)
1 TBSP honey, agave, or brown rice syrup
1 tsp grated fresh ginger
1 garlic clove, minced
1/4 c roasted almonds (I used organic tamari roasted almonds today)
Instructions:
1. To cook the quinoa — first wash the quinoa very well. To accomplish this, you will need a very fine mesh sieve. Measure out your quinoa into the sieve and wash under cold running water until the water runs clear. I always cook my quinoa in vegetable stock, as it makes the final product much more flavorful, but you can certainly use water if you like. One cup of quinoa to about 1 1/4 cups of water (so for this recipe, you will start with 2 cups of quinoa and about 2 1/2 cups of stock or water). Bring the stock or water to a boil, then add the washed quinoa and turn heat down a bit. Cook over moderate heat until all liquid is absorbed, about 15 minutes. Remove from heat and fluff with a fork. For this recipe, drizzle with about 1/4 cup of olive oil once you take it off the heat, fluff and set aside.
2. Wash and dry the kale. Some of the larger leaves will have a thick rib in the center. I recommend cutting that out — just fold the leaf in half and slice the rib off. For the smaller leaves, it is fine to leave the ribs intact. Chop the leaves and put into a large bowl. Add 1/4 c (or a little less) olive oil, a few grinds of sea salt (you will taste to season again later), and then “massage” the oil and salt mixture into the kale leaves. Use your hands! Have fun. Kale is a hearty green and it holds up well to this treatment. Set aside while you prepare the dressing.
3. Peel 2 of the oranges, and separate into sections. Set aside.
4. Juice the 3rd orange and combine that juice with the tamari, honey, black pepper, ginger and garlic. Whisk until well blended. Pour the dressing over the kale and toss to combine.
5. Add the kale to the quinoa and toss together. Mix in the orange sections, and taste for seasoning. I added a bit more salt to mine, but that is how I like it. We kept the almonds on the side today for those who have nut allergies. If you are not concerned with allergies, mix the roasted almonds in with the oranges.
6. Enjoy!
Welcome Spring with Wellness Wednesdays!
March 7th, 2012
Lunch is on us this spring as we bring you our newest offering: Free Lunchtime Wellness Sessions. Enjoy a delicious lunch and leave with strategies to create a healthier you!
Join us for Wellness Wednesdays as we explore pathways to promote a more balanced life. Beginning Wednesday, March 28th and meeting every other Wednesday through June 6th we will focus on a specific area of wellness each week – eating, playing, sleeping and working. Facilitated by our wellness coach, Melanie, we invite you to attend what promises to be an hour full of discovery, validation and sharing as we open with “Overcoming Obstacles to Healthy Eating”.
Attend one session or attend them all! Just register online or by phone at 301-277-9020. All sessions are free of charge and are held from 12:30pm – 1:30pm at the Center Point Healing office. We look forward to seeing you!
March 28th – Overcoming Obstacles to Healthy Eating
April 11th – Mindfulness and Eating
April 25th – Are you Getting Enough Play in Your Life?
May 9th – Strategies for Better Sleep
May 23rd – Discovering Your Values
June 6th – Aligning Your Values with Your Work
Tasty Tuesday: February 28, 2012 Eggplant Soup with Roasted Red Pepper Swirl
February 28th, 2012
Interesting and delicious! Also, vegan and gluten free. And, for our friends with food allergies, it is nut and soy free!
Ingredients:
2 medium eggplants, washed and cut in half lengthwise
2 medium onions, diced
4 garlic cloves, peeled and minced
2 tsp olive oil
4 cups vegetable stock (I used Imagine brand’s “No Chicken Broth”)
1/4 tsp Herbs de Provence (a mixture of thyme, oregano, lavender, basil, rosemary and marjoram — possibly plus others as well. I used a blend I purchased at the bulk herb counter at My Organic Market. It’s nice to purchase your dried herbs and spices this way because you can just get as much as you need for a recipe, and the herbs and spices are fresh)
1 bay leaf
sea salt and freshly ground pepper
2 tsp fresh lemon juice
1/2c cultured coconut yogurt
3 red bell peppers, washed and cut into halves, seeds removed
2 tsp balsamic vinegar
sea salt to taste
Instructions for the soup:
Preheat oven to 375 degrees F. Cover a baking sheet with foil and lightly oil it. Place your eggplant halves cut side down onto the foil and bake until very soft — 20 to 30 minutes. Alternatively, you can char the eggplants on a grill or a griddle. Set aside to cool.
Once cool enough to touch, scoop out the cooked interior, discarding the skin.
In a large pot heat the olive oil over medium high heat and add the diced onions and garlic. Cook until translucent — about 8 minutes, stirring frequently. Turn the heat down if the onions are getting brown. Add the broth, the eggplant, bay leaf and herbs de provence and bring to a boil.
Turn the heat down and simmer for 15 minutes.
Season with salt, pepper and lemon juice. Remove the bay leaf and puree in a blender or Vitamix (or you can use an immersion blender right in the pot).
Stir in the coconut yogurt.
Ladle into bowls and garnish with red pepper swirl and fresh chopped parsley.
Instructions for the Red Pepper Swirl:
Preheat the oven to 425 degrees F. Place the peppers on a baking sheet lined with foil and lightly coated with olive oil (you can use olive oil cooking spray if you like)
Roast the peppers for 45 minutes or until the skins get wrinkled and slightly charred around the edges. Turn the pan every 15 minutes or so while they are roasting.
When the peppers are cool enough to handle, peel over a bowl, allowing the juices to collect in the bowl. Discard the skins.
Combine the peppers, juices, and balsamic vinegar in a blender and process until completely smooth.
Season to taste with salt.
Tasty Tuesday: February 14, 2012 Gluten-Free Dark Chocolate Brownies
February 28th, 2012
This divine recipe comes to us courtesy of one of my faves: Karina, the “gluten free goddess”. I think she is fab. You can find her online at glutenfreegoddess.blogspot.com
These were deeply rich, chocolately, and warmed our hearts for Valentine’s Day here at the office! I made the version with eggs, so it was not vegan, but you could easily make it using egg substitute.
Ingredients:
5 ounces high quality 70% cocoa dark chocolate (I used Scharffen Berger 70%)
1/2 c organic coconut oil (melt before measuring)
1 c light brown sugar (not packed)
1/2 c almond meal
1/4 c brown rice flour
1/2 tsp fine sea salt
1/4 tsp baking soda
2 large organic free-range eggs, beaten (or the egg substitute equivalent)
1 Tbsp vanilla extract
Optional: 1/2 c chopped pecans or walnuts, and/or dark chocolate chips for the top
Instructions:
Preheat the oven to 350 degrees F. Line an 8 x 8-inch square baking pan with foil and (very) lightly oil the bottom.
Melt the dark chocolate into the coconut oil in a saucepan over low heat.
Using the mixing bowl of your stand mixer, whisk together brown sugar, almond meal, brown rice flour, salt and baking soda.
Make a well in the center and add in the beaten eggs, vanilla, and the melted chocolate mixture.
Beat on low-medium for two minutes. At first it will look thin, but as it mixes, it will thicken up nicely and become smooth and glossy.
If you are adding nuts, stir those in by hand.
Spread the batter into the prepared pan, and smooth over with a spatula. If you like, you can sprinkle some dark chocolate chips over the top (I recommend this!).
Bake in the center of your pre-heated oven for 30 – 35 minutes, until set. The top will crack.
Allow to cool — in fact, chill them for an hour first — before cutting into squares. If you’re like me, and can’t resist a bite right out of the oven, beware they will fall apart on you.
12-16 servings.
Tasty Tuesday, February 7, 2012 Thai Carrot Soup with Mint and Lime
February 28th, 2012
This is a smooth, spicy, super-easy to make soup that is low calorie and low fat! It is also Vegan and gluten-free. It is a beautiful bright orange color too.
The recipe came from Weight Watchers (it is 2 points per 8 ounce serving, for those of you using that system!)
Ingredients:
2 cups vegetable broth (I am a big fan of Imagine brand’s “No Chicken Broth” which is vegan, but seasoned to taste rich like chicken broth)
1 pound of carrots, cut into 1″ chunks (if using organic carrots, no need to peel, just wash very well)
1/2 c chopped yellow onion
1 clove of garlic, peeled and minced
2 tsp freshly grated ginger root
1 1/2 tsp (or more to taste) thai red curry paste (Thai Kitchen brand is vegan and gluten free; if you like your soup a bit spicier, add more than the 1 1/2 tsp)
1/2 tsp salt
6 ounces low fat silken tofu
2 Tbsp fresh mint leaves, chopped, for garnish
Instructions:
In a medium saucepan, bring broth, carrots, onion, garlic and ginger to boil over medium-high heat.
Cover, reduce heat to low and simmer for 15 to 20 minutes, until carrots are tender.
Stir in curry paste and salt; simmering for another minute to blend the flavors.
Remove from heat and allow to cool slightly before blending.
Add tofu to the pot, and puree. You can puree directly in the pot using an immersion blender, or puree in batches in a blender or Vitamix. Be careful if you choose the blender method that you do not burn yourself with the hot liquid.
Serve with chopped mint and a dash of fresh lime juice if you like.
