Tropical Grapefruit Salad

Tropical Grapefruit Salad

This deceptively looking light salad is quite filling. You may serve it on butter lettuce leaves for an even more elegant presentation. Serves about 4.

  • 1-1/4 c. grated Coconut

  • 2 tsp. organic Tamari sauce

  • 2 Tbs. organic Lime Juice

  • 2 Tbs. Water

  • 2 tsp. Extra Virgin Olive Oil

  • 1 organic Garlic clove, halved

  • 1 organic White Onion, finely chopped

  • 1 large Ruby Grapefruits, peeled and segmented

  • 1 c. organic Alfalfa Sprouts

Toast coconut in a dry skillet over low heat, stirring constantly, for about 3 minutes or until golden brown. Transfer to a bowl.

Add Tamari sauce, lime juice and water to the coconut and mix well.

Heat olive oil on medium in a sauté pan for 1 minute.  Add garlic and onion, and stir until softened. Remove and discard garlic.  Add onions to coconut mixture.

Arrange grapefruit segments among 4 plates.

grapefruit coconut salad

grapefruit coconut salad

Sprinkle each with alfalfa sprouts and spoon the coconut mixture on top.

~ Bon Apetit! ♥

Hunan Eggplant – Healthy Version

It’s been a number of years since I ate Chinese food due to high sodium content and frying in oil.

I don’t believe in depriving oneself of all foods one enjoys, so I put a lot of effort into transforming high fat or dairy-filled dishes into healthy ones.

Stir fries can be cooked in a healthy fashion. Here is my slightly modified version of that dish.  I hope you enjoy it.

  • 5 Tbs. Coconut Oil

  • 1 – 1 1/2 lb. organic Eggplant, cut into 1 inch chunks

  • 4 large organic Garlic Cloves, peeled and minced

  • 1 Tbs. Chili Paste (found in oriental food section)

  • 1-1/2 tsp. fresh organic Ginger, minced

  • 1/2 c. organic Chicken Stock

  • 1 Tbs. Coconut Aminos (or Tamari sauce)

  • 2 tsp. raw Honey

  • 1 Tbs. Rice or Apple Cider Vinegar

  • 2 Tbs. organic Scallion, chopped

  • 1 tsp. Sesame Oil

Place 4 Tbs. coconut oil in large, heavy skillet over medium heat.  Add eggplant and stir-fry until soft, about 3 minutes.

Remove eggplant with slotted spoon and set aside.

Add remaining tablespoon of coconut oil to pan, and add garlic, chili paste, and ginger. Stir for 15 – 20 seconds. Add stock, aminos or Tamari and honey and bring to a simmer.  Add vinegar and eggplant and cook over medium low until eggplant has absorbed most of the sauce, about 1 -2 minutes.

Remove from heat, and stir in scallions and sesame oil.

Serve hot with gluten-free, high-fiber crackers as an appetizer, or try with steamed spaghetti squash.

~ Enjoy! ♥

Lentil balls

There is nothing more satisfying than cooked, spiced lentils. They are a staple in my home.
This recipe is quite tasty and makes a wonderful protein-rich side dish.

  • 1 c. Red Lentils, rinsed

  • ¾ c. Quinoa or millet

  • 3 c. Water

  • 1/3 c. organic EV Olive or Avocado Oil

  • 1 organic white Onion, chopped

  • 1 Tbs Tomato Paste

  • 1 bunch organic Cilantro, chopped

  • 1 c. finely chopped Green onion

  • 1 Tbs. organic Lemon Juice

  • 1 tsp. Cumin

  • 1 tsp. Sumac

  • Sea salt and Black pepper to taste

Cook lentils and quinoa in lightly salted water until done. Rinse and drain.

Sauté onions in olive oil + 2 Tbs. water over medium heat until golden, stir in tomato paste and cook 1 – 2 minutes.  Stir in spices and remove from heat. Add the cooked, drained lentils and quinoa. Add green onions and cilantro and mix again.

Shape into rounds with ice cream scoop and serve with tomato and lemon slices, and sumac.

Veggie, Bean and Lentil Bowl

A fillling nutritious meal in a bowl.

Prep Ingredients

  • 1 Tbs. Coconut oil or e.v. organic Olive Oil

  • 3 medium cloves of Garlic, finely chopped

  • 1 cup diced organic White Onion

  • 1 Tbs. Ginger, finely chopped

  • 2 tsp. Sea Salt

  • 1-1/2 tsp. Cayenne

  • 1 tsp. grnd Ceylon Cinnamon

  • 1/2 tsp. Allspice

  • 1/4 tsp. Black Pepper

  • 1 organic Broccoli, cut into pieces

  • 1 c. organic Carrots, cut in 3/4" chunks

  • 2 c. organic Zucchini, cut into bite-size pieces

  • 6 - 7 organic Red Radishes, halved

  • 6 - 7  organic Mushrooms, sliced (opt.)

  • 15 oz. organic Tomato Sauce

  • 1/2 - 1 c. hot Water

  • 1/2 c. organic Red Lentils, rinsed

  • 1 c. cooked Cannellini Beans (or Black beans)

  • Chopped fresh cilantro

    Heat oil and 2 Tbs water in a large pot or skillet over medium heat.

    Add the onion, garlic and ginger. Cook for a few minutes until the onions is translucent. Add cayenne, cinnamon and allspice. Stir mixture for 3-4 minutes.

    Add vegetables, tomato sauce and 1/2 c. of water. Bring to a boil. Add lentils and beans, cover and simmer on low heat until lentils are cooked and vegetables are tender, about 25-30 minutes.

    If needed, add the rest of the hot water for stew-like consistency.  Serve in deep bowls garnished with cilantro and chili flakes.

Lentil Pumpkin Curry

This is a tasty, satisfying meal. Serve with steamed kale, chard or spinach.

turmeric.jpg

Turmeric is the one substance that can target the nucleus of a cancer cell!

  • 1/3 c. diced sweet Onion

  • 3 large cloves organic Garlic, minced

  • 2 Tbs. Coconut or Avocado oil

  • 1 c. Red Lentils, rinsed

  • 1 c. Pumpkin pulp, canned or steamed and mashed

  • 1 Yam (washed and diced into 1/2" cubes)

  • 1 stalk Lemon Grass, washed and cut into 3 pieces

  • 2 Bay Leaves

  • 2 tsp. Curry Powder

  • 1 tsp Sea Salt

  • 1 tsp. Paprika

  • ½ tsp. Black Pepper

  • ½ tsp. Turmeric

  • ½ - 1 tsp. Red Pepper Flakes (to taste)

  • 2-3 c. of Water

  • ½ c. organic canned Coconut Milk

Over medium heat, sauté onions and garlic in coconut oil for about 3 minutes.  Add lentils, pumpkin and potato to pan and sauté for 3 more minutes.

Add lemon grass, bay leaves and seasoning, and enough water to fully cover ingredients. Stir and bring to a boil.

Lower heat to medium-low. Cover and cook for 25 – 30 minutes, stirring occasionally so contents don’t stick to bottom. If needed, add more water to retain curry consistency.

Add the coconut milk during the last 5 minutes of cooking.Remove lemon grass stalks and bay leaves.

Serve in bowls over greens.

Hoda's Lentil Salad

Lentils have been a staple, like rice, in the Middle East, for many centuries.  Eaten together, they offer a low-fat, nutritious source of complete protein, fiber, iron and other essential minerals.

Glycemic Values

The glycemic index gives us the impact of carbs on our blood sugar levels; the higher a rating, the more it spikes your blood sugar. On a scale where 100 is pure sugar (glucose), white rice has a GI of 64, while lentils are low on the index at 29.

This salad is full of fiber and flavor.

  • 2 c. boiled organic Brown Lentils

  • 3 organic Scallions, chopped

  • 1/2 c. organic Flat Leaf Parsley, chopped

  • 1 Tbs. virgin Olive Oil

  • 1/2 tsp. Sea Salt

  • 1/2 tsp. Allspice

  • 1/4 tsp. Cinnamon

  • dash of Black pepper

  • Splash of lemon juice (opt.)

Mix all together.  Let sit 15 minutes to blend flavors.  Stir and enjoy served in romaine lettuce leaf boats.

~ Sahtein (double health)! ♥

Vegan Eggplant and Spicy Chopped Salad Sandwich

Eggplant - Mushroom Medley

I love this concoction because it goes well on lupin flour pasta, on a GF cracker or as a dip.

  • 1 med. organic white Onion, chopped

  • 1 med. Eggplant, mostly peeled and diced

  • 5 organic Mushrooms, peeled and chopped

  • 1 organic Tomato, chopped

  • 1 c. chopped Parsley

  • 1 Tbs. organic Tomato  Paste mixed with 1/2 c. hot water

  • 1 tsp. Pink Sea Salt, or to taste

  • 1/2 tsp. Black Pepper

  • 1/2 tsp. Cayenne Pepper (opt.)

  • 5 cloves of Garlic, chopped

  • 1 Tbs. e.v. Olive Oil

Place onion in a large saucepan over medium heat, no oil.  Watch the onion, stirring until it begins to turn brown.

Add eggplant and mushrooms and cover, turn to medium low, and stir every 2 minutes, until eggplant is wilted.

Add tomato and parsley. Stir, cover and simmer over low heat for 5 minutes.

Add the diluted tomato paste, seasoning and garlic, turn heat to medium, and cook uncovered for another 10 minutes, or until veggies are cooked through and water is absorbed.

You may drizzle with of olive oil once you remove from heat.  This dish is good warm or cold.

Spicy Chopped Salad

  • 1/2 bunch organic Parsley, chopped

  • 1/2 bunch organic Cilantro, chopped

  • 1 small white Onion, diced

  • 1 organic Tomato, chopped

  • 1/2 organic Jalapeno pepper, minced

  • 1 Tbs. fresh Lime juice

  • 2 tsp. fresh Lemon juice

  • 1/2 tsp. Pink Sea Salt

  • 1 Tbs. virgin Olive Oil

Mix it all up!

Serve as a topping for stews, sandwiches or as a fresh dip with toasted GF bread.

Assemble Sandwich

  • Vegenaise (opt.)

  • 1 Tbs. organic Tomato Paste

  • GF, high-fiber Bread or WASA Rye cracker

Spread a slice or bread or a cracker with tomato paste and the other slice or cracker with Vegenaise.

Spread some of the Eggplant Medley over the tomato paste. Then top with Spicy Salad.

eggplant sandw3

(You may add a protein if you like).

Cover with other slice, press down, and munch!

The Most Delicious Non-dairy Ice Cream!

Two new yummy words: ASHTA and MASTIC GUM.

Ashta is the creamy foundation of many Lebanese Desserts. It is made with either dry milk, or for a richer flavor half and half. It is used as a filling in shredded phyllo desserts, and in pastry. It is also served as a dessert with nuts, or frozen.

Lebanese Ice Cream

Lebanese ice cream contains mastic gum, which lends it a gelato-like texture. It comes in a myriad of flavors and is served in narrow cones.

Mastic Gum

This is a resin made from the pistacia lentiscus tree. The mastic plant originated in the Mediterranean nations in the south of Europe, northern portions of Africa, and the Middle East. The gum has a variety of uses in cooking, art, and alternative medicine.

For cooking, mastic gum requires boiling in hot water or another liquid, because the hardened resin will not dissolve in cold water. It comes in 'crystals' and can be crushed into a powder to add to puddings.

mastic gum

  • 1 pint organic Vanilla Plant-based Ice Cream

  • 1/4 c. Orange Blossom water

  • 1/4 c. Rose water

  • 1 c. finely chopped Pistachios

  • 1/2 tsp. crushed Mastic gum

Crush the Mastic gum in a mortar and pestle till it becomes very fine (powdery).

Transfer ice cream to a bowl.  Add the flavored waters, mastic and 3/4 of the pistachios.

Mix well, but quickly so as not to melt the ice cream.

Transfer to a glass baking dish. Sprinkle remaining pistachios on top. Cover with wax paper and freeze for 2 hours or overnight.

You may cut into squares and store in a freezable container. 

Lentil Mash and Kale Salad

  • 4 Tbs. Extra Virgin Olive Oil

  • 1-1/2 c. organic White Onion, chopped

  • 1/4 c. organic California Basmati Rice

  • 1-1/2 c. hot Green Tea (or boiled Water)

  • 3 c. Sprouted Organic Lentils (or parboiled Regular Lentils)

  • 1 tsp. Pink Sea Salt (or to taste)

Cumin for garnish is optional.

Heat olive oil in a 1 quart pot over medium heat.  Add onions and sauté for 10 minutes stirring occasionally, until golden. Add tea or water and salt. Simmer on low for 5 minutes.

Add lentils and rice, cover and simmer for 20 minutes if using sprouted lentils (35 minutes if using regular lentils). Stir occasionally so bottom does not stick to pot.

You may need to add a little more water if it looks too dry.  The consistency should be like thick oatmeal. You may use the back of a large spoon to mash some of the lentils for a creamier texture.

Taste, and adjust salt. Sprinkle lightly with cumin if desired.

Accompany the lentils with my Kale salad.

Kale, Tomato and Parsley Salad

  • 3 c. organic Kale, chopped

  • 1 organic Tomato, diced

  • 2 organic Green Onions, chopped

  • 1 c. chopped organic Parsley

  • 1/4 c. chopped organic Mint

  • Juice of 2 Lemons

  • 1/2 tsp. Cumin

  • 3 Tbs. extra virgin Olive Oil

  • 1 tsp. Pink Sea Salt

Mix it all together.

Baked Southwestern Sweet Potato Cakes

Sweet potatoes are full of wonderful vitamins, are alkaline and help reduce blood sugar.

You can enjoy them several times a week cooked in various ways.  They're versatile enough to be in a stew, curry, veggie patty, served on their own, or in a dessert.

Baked Southwestern Sweet Potato Cakes

  • 2 organic Sweet Potatoes (medium-large, not small)

  • 15 oz. cooked organic Black Beans, drained

  • 2 cloves organic Garlic, minced

  • 3 organic Spring Onions, thinly sliced

  • 3 Tbs. organic Red Onion, diced

  • 2 Tbs. organic Parsley, chopped

  • 2 Tbs. organic Cilantro, chopped

  • 1 tsp. Cayenne Pepper

  • ½ tsp. Cumin

  • ½ tsp. Chili powder

  • ½ tsp. Sea Salt

  • 1 tsp. fresh organic Thyme, minced or ¼ tsp. dry

  • 2 tsp. fresh Lime Juice

  • Avocado or Olive oil for baking sheet.

Preheat oven to 425ºF.

Steam sweet potatoes in their skin, covered, until soft. Do not boil, as they lose flavor and will be too wet. Remove potatoes from pot, peel and mash in a medium bowl.

Place 1/2 the beans in food processor and blend. Add the rest of the beans, the garlic, onions, parsley, cilantro, and spices and lime. Stir by hand to combine.

Form mixture into 8 patties, just under 1/2" thick.

Southwestern Style Sweet Potato Cakes 1

Place patties on oiled baking sheet. Brush tops lightly with olive oil. Bake for 12 minutes, flip carefully and bake for another 10 minutes, or until browned.

Southwestern Style Sweet Potato Cakes 3

Serve topped with a fresh salsa (tomatoes, onions, cilantro, cucumber, lime or lemon juice and 2 Tbs. plain almond or coconut yogurt), or enjoy in a high-fiber gluten-free bun with condiments.

~ Cheers! ♥

Pink Coconut-Banana Cream Squares with Chocolate Chips

Natural, vegetable-derived food coloring is thankfully now available, but using actual fruit and veggie juice is even better. I save the liquid after cooking beets for a pink dessert. Use strong flavors to mask the beet taste.

This treat is super simple and actually good for you.

Pink Coconut-Banana Cream Squares

  • 1 can Coconut Cream (not milk), refrigerated overnight

  • 1 organic Banana, mashed

  • 2 - 3 Tbs. liquid from boiling organic Beets

  • 2 Tbs. Psyllium Husk (don't skip this, if unavailable use freshly ground flax seeds)

  • 1 Tbs. Chicory Root Powder (or Coconut Palm Sugar)

  • 1-1/2 tsp. Orange Blossom Water (in ethnic section of market)

  • 1/2 c. Dark Chocolate Chips (or Carob chips for Vegan)

  • Blueberries and/or Raspberries for topping

Drain liquid from coconut cream. Place cream in mixer bowl and beat on medium speed until fluffy, about 6 - 7 minutes.

Add mashed banana, and the rest of the ingredients. Beat for 2 more minutes until well mixed. Stir in Chocolate chips.
Pour into round remekins or a rectangular glass dish. (I don't recommend using metal pans for this dessert.)

Top with berries and cover tightly. Refrigerate for at least 1 hour. Serve with more berries if desired.

Cheers! ♥

Broccoli-Carrot Slaw

Broccoli - Carrot Slaw

Lemon juice dresses one of my all-time favorite salads that I invented to get the kids to eat Broccoli! It also gets apple cider vinegar in their diet (wonderful health benefits).

Broccoli_Carrot Slaw

Recipe

  • 6 c. organic Broccoli Slaw, or 4 cups chopped up organic Broccoli and 2 c. shredded carrots

  • 1 c. organic Parsley, finely chopped

Dressing

  • 2 medium organic Garlic cloves, mashed in mortar and pestle with 1/2 tsp. Pink Sea Salt

  • 4 Tbs. Vegenaise

  • 1-1/2 Tbs. Bragg's Apple Cider Vinegar

  • 1 Tbs. Lemon Juice

  • 1/4 tsp. Black Pepper

  • 1/2 tsp. Celery Seed (or you can add 1/2 c. fresh Celery, chopped

Combine veggies in a large bowl. 

In a small bowl whisk dressing ingredients until well combined. Taste and adjust seasoning. Pour over veggies and toss to coat.

Note:  This is a light dressing, not meant to look like the thicker Slaw dressing we're used to. ~ Bon Apetit! ♥

Eggplant Caponata - King of Vegetables

In the Middle East, the Eggplant is referred to as the King of Vegetables due to its versatility and the large number recipes that feature this violet beauty.

Caponata is served cold as an appetizer.  Since it is versatile, I have heated it up and spooned it over hot millet or quinoa cooked in vegetable broth!

Recipe

Serves @ 10 as an appetizer

eggplant muchroom saute

  • 2 lbs. organic Eggplant, peeled and diced

  • 2 Tbs. Extra Virgin Olive Oil

  • 1 c. organic White Onion, small diced

  • ½ c. organic Bell Pepper, small diced

  • 2 Tbs. Garlic, finely chopped

  • 2 c. organic Tomatoes (peeled, seeded, and small diced)

  • ¼ c. organic Basil, fresh chopped

  • 2 Tbs. Sherry Vinegar

  • 1 Tbs. organic Lemon, squeezed

  • 1/8 tsp. Monk Fruit powder

  • 1 small Green Chili, minced (opt.)

  • ¼ c. Green Olives, chopped

  • 2 tsp. Black Pepper, coarsely ground

  • 1 Head of Green leaf Lettuce

Sauté diced eggplant in olive oil until lightly browned; removed from pan. In the same pan, sauté onions, bell peppers, tomatoes and garlic for 2 minutes (vegetables should still have some texture, and garlic should not brown). Mix everything else together in a large bowl with the cooked vegetables.

Refrigerate overnight.

Serve over a bed of lettuce and surround with toasted whole wheat pita bread triangles, or scoop onto whole wheat Tuscan bread.

capanota

capanota

~ Buon Apetito!

♥

Kale and Bean Wraps

Filling

  • 1 Tbs.organic extra virgin Olive Oil

  • 1 organic White onion, sliced thin

  • 5-6 cups mixed organic Greens (Kale, Chard, Spinach, Collards, Watercress…)

  • 1 c. organic Carrots, shredded

  • 1 c. cooked sprouted Lentils (cook in broth or green tea and spices to give it flavor)

  • 1 c. Mung Beans, soaked overnight or till sprouted

  • 1/4 c. Water or Vegetable broth

  • 2 Tbs. organic Ginger, chopped

  • 3 Tbs. organic Tamari Sauce (Gluten Free)

  • 1 Tbs. Sweet Chili Sauce

  • 1 tsp. Black Pepper

  • 1 tsp. Cayenne Pepper

Pour olive oil into a large sauté pan over medium heat. Tilt pan to spread oil on bottom of pan. Add onions and saute for 2 minutes, then add greens and carrots.

Stir for 5 -6 minutes or until greens turn bright.

carrot onion kale saute

carrot onion kale saute

Add Mung beans, lentils and water. Stir to mix.  When it starts to simmer, turn heat to low, cover and cook for 10-12 minutes, stirring occasionally.

Add ginger, and seasoning. Stir well, cover and simmer for another 10 minutes, stirring occasionally, until kale is tender. Add more water if necessary.

Taste and adjust seasoning.

Serve wrapped in wilted Chard leaf, whole grain Tortilla, or open face on WASA Rye crackers.  Bon Apetit.

Zucchini Fudge Brownies

No one will ever guess these brownies are healthy! They are gooey and delicious.

black bean brownies

black bean brownies

Recipe

  • 1 c. organic Black beans, drained

  • 1 under-ripe Banana, cut into 5 pieces

  • 1/4 c. organic GF Oat or Buckwheat Flour

  • 1/4 cup organic Raw Cocoa powder

  • 1/4 c. organic Zucchini, shredded

  • 1-1/4 tsp. pure Vanilla Extract

  • 1/2 - 3/4 tsp. Cinnamon

  • 3/4 tsp. Baking Powder

  • 1/2 tsp. Baking Soda

  • 3 Tbs. Birch Xylitol or 1/4 tsp. Monk Fruit powder

  • 3 Tbs. pure Maple Syrup (opt)

  • 2 Tbs. brewed Green Tea or Water

  • Toasted Pecans (opt.)

Preheat oven to 375º F. Line an 8×8 inch pan with parchment paper and set aside.

Place beans and banana in food processor and pulse until completely mashed.  Add the rest of the ingredients and process until combined, scraping often.

black bean brownies 4

black bean brownies 4

Pour batter into pan, spreading it evenly, and push pecan pieces into batter.

black bean brownies raw

black bean brownies raw

Place pan on middle rack of oven.

Bake for 22-27 minutes, or until edges curl away from paper. The brownies may seem a little gooey, but they harden as they cool. Place pan on a rack and wait 20 minutes before cutting into squares.

Fruity Salad

Grapes have high sugar content, so eat in moderation.  Also make sure you bananas are firm and a little on the green side, since they too are high in sugar when ripe.

bowl-723390_1280.jpg

Makes 4 servings

  • 1/2 c. seedless organic Red Grapes

  • 1 c. organic Strawberries, halved

  • 1 red Fuji Apple, chopped

  • 1 c. organic Soft Tofu, crumbled

  • 2 Tbs. organic fresh Mint, chopped

  • 3 Tbs. Vegenaise

  • 1 tsp. Lemon Juice

  • dash of Monk Fruit powder

In a bowl combine Vegenaise, lemon juice, and monk fruit; stir well and set aside.

In a large bowl combine fruit, and spoon into serving dishes. Mix Tofu with mint and divide among dishes. Serve with the dressing.