Quick Mini Veggie Wraps

Next time you shop buy two packages of Brown Rice Wrappers and Nori sheets to have on hand. You can improvise with the filling. Use organic, no-sugar-added Peanut Butter for the sauce base.

Mini Veggie Wraps with Peanut Sauce

Note: Add 1 tsp. Lime Juice for more zip.

• 4 sheets Brown Rice Wrappers

• 2 sheets sushi-grade Nori

• 1 1/2 c. organic Zucchini, shredded

• 1 c. organic Carrots, shredded

• 4 organic Scallions, cut into thin strips

• 3/4 c. fresh organic Cilantro, stems trimmed

• 1/2 c. organic Mushrooms, sliced thin

• 1/2 c. organic Red Cabbage, shredded

• 1/4 c. organic Yellow or Red Bel Pepper, thinly sliced

Spicy Peanut Sauce

• 1/4 c. organic, no-sugar-added Peanut Butter

• 3 Tbs. Coconut Aminos or Tamari Sauce

• 2 Tbs. Rice Vinegar

• 2 Tbs. organic ev Olive Oil

• 1 Tbs. raw, organic Honey (Maple syrup for vegan)

• 2 tsp. Sesame Oil

• 2 tsp. organic Garlic, minced

• 2 tsp. Ginger

• 1 tsp. crushed Red Pepper flakes (opt.)

• 2 tsp. Water or Lime juice

Mix all ingredients, whisking until smooth.  (You may add a few crushed peanuts if you so desire.)  Place in a bowl.

To make Nori, go through the same process, but do not dip in water.

 Place on a chopping board or kitchen counter covered with parchment paper.

Spread 2 tsp. of sauce along center, and place up to 3/4 cup of filling (1/6 of each veggie), in layers, on wrap. Fold ends in and roll firmly but carefully, so as not to tear sheet.

Cut into 1-1/2" slices with very sharp knife, and place on serving platter. Do this with remaining sheets or rice wraps. Serve with additional peanut sauce, or Tamari.

~ In Good Health! ♥

Eggplant Caponata

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

~ Buon Apetito!

♥

Cheesey Stuffed Mushrooms - Non Dairy

Tomorrow evening I am having a few people over to test their anti-oxidant levels with the amazing machine I spoke of in my post on April 27th. I'm so excited to have access to such a wonderful tool.  My teenage son agreed that most kids in his class would rate quite poorly, and he's anxious to see what his results will be. To supplement his diet, I started him on the Teen vitamins Pharmanex makes, and so in 4 weeks we'll do another reading to see if his levels rise. (It takes about 4 weeks for the change in your anti-oxidant levels to reach the skin, which is what the Biophotonic Scanner is measuring.)

I am going to try to get as many doctors in our area to incorporate this piece of data into their health evaluations!

Anyway, I want to make a little treat to serve tomorrow night and thought these quick and simple to put together appetizers would be fun.  (If you are someone who can eat dairy, then substitute goat cheese for the rice cheese.)

Makes about 24

mushrooms

• Olive oil, for baking sheet

• 3 slices whole wheat Sandwich Bread

• 1 small Garlic clove, coarsely chopped

• 6 oz grated Rice or Almond Cheese

• 1/2 c. fresh organic Parsley leaves, chopped

• 1/4 tsp. Red Pepper flakes

• 1/4 tsp. Black Pepper

• Coarse Sea salt

• 2 packages (10 ounces ea) white button mushrooms, stems removed

Preheat oven to 400 degrees. Lightly oil a rimmed baking sheet.

In a food processor, pulse bread and garlic until fine crumbs form; set 1/2 cup aside. To food processor, add cheese, parsley, and red-pepper flakes. Season with salt, and pepper and pulse filling until combined.

Spoon filling into each mushroom, and roll filled side in reserved breadcrumbs. Place on prepared baking sheet; bake until mushrooms are tender and lightly browned, 15 to 20 minutes.

mushroom stuffed

Cheers! ♥

The Versatile Eggplant

My Tasty Eggplant Dip

In Lebanon the Eggplant is known as theKing of the Stuffed Vegetables, for its versatility. In my family its known as the shape of most of my Aunts! :)

Eggplants are very low in saturated fat and cholesterol. They are a good source of Vitamin K, Thiamin, Vitamin B6, Folate, Potassium and Manganese, and a very good source of dietary fiber.

eggplant

Eggplants belong to the nightshade family of vegetables, which also includes tomatoes, sweet peppers and potatoes. Properly cooked, the slight bitterness eggplants possess can be compensated for by enhancing the flavor so unique for this vegetable.

Research has shown that eggplants contain an anthocyanin phytonutrient in the skin called nasunin. Nasunin is a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage.

The August 10, 2005 issue of the "Journal of Agricultural and Food Chemistry" reports that a study shows the nasunin in eggplant hasanti-angiogenic abilities. The Cancer Center at the Angiogenesis Foundation explains that when something is angiogenic, it stimulates new growth of blood vessels and blood supply. Cancerous cells can gain angiogenesis ability, which means they can develop a means to increase their own blood supply, which can cause a cancerous mass or tumor to grow rather quickly. Nasunin in eggplant has the ability to prevent angiogenesis from occurring.

I will post several recipes that feature our plump purple friend.

Hoda's Spicy Eggplant Dip

eggplant sliced

• 1 large organic Eggplant, peeled in zebra stripes

• 3 cloves Garlic, minced

• 2 Tbs. organic Cilantro, chopped

• 1 small Chili pepper, seeded and minced

• 2 Tbs. Coconut oil

• 1/2 c. Green tTa or hot Water

• 1/2 tsp. Stevia or 1 tsp. Xylitol

• 1/2 tsp. Black pepper

• 2 tsp. Sesame oil

Garnish

• 2 Tbs. organic Cilantro, chopped

• 2 Tbs. organic ripe Tomato, chopped

Slice eggplant lengthwise into 1/2" slices.  sprinkle each with salt and stack. Put on doubled paper towels, placing a heavy pan on top to press down. Wait 10 minutes.

Eggplant slices will leach water. Using fresh (unbleached) paper towels, press slices dry and cut into strips then dice.

Place a saucepan over medium heat and add 1 Tbs.  of the coconut oil.  Wait 1 minute. Add garlic and cilantro and saute for 2-3 minutes, stirring occasionally. Add chili pepper, eggplant and remaining 1 Tbs. coconut oil.  Cook, stirring frequently, until eggplant is wilted and brown. Add water, Stevia and pepper.  Cover and cook for 20 minutes on medium low.

Add sesame oil, stir well, cover and cook for additional 10 minutes.

Eggplant dip2

Spoon into bowl and sprinkle with chopped cilantro and tomatoes.  Serve warm or at room temperature with toasted whole-wheat pita bread chips.

~ To  Your Health! ♥

Hoda's Fresh Salsa with Pear

After my massage therapy appointment this morning, I headed for Whole Foods to replenish my veggie bins. It's a bright, warm, sunny day in Northern California...a day that calls to you to walk among the produce bins!

I had a list.. and I allow myself to add about 4-5  things depending on what looks good that day.  Well, I came back with a couple of bags full, and laid them out on the counter to figure out what I wanted to play with first.  Since the bunch of Cilantro was huge, I decided to make it the star of this morning's creation.

I love pears when they're still crisp, so I picked one of them as the co-star.

2 cups packed organic Cilantro, chopped 1 med. ripe organic Tomato, chopped 1/2 Anaheim or Poblano pepper, minced 2 Tbs. minced organic Shallot 1/2 small under-ripe pear, diced 2 tsp. lemon juice 1 tsp. cider vinegar 1/2 tsp. Tabasco.. or your favorite chili sauce 1/2 tsp. salt.. or to taste

Mix all veggies and pear.  In small bowl, combine lemon, vinegar, and Tabasco, stir.  Add to veggies with salt, and mix.

Enjoy with homemade whole wheat pita chips*.

* Stack three loaves of whole wheat pita bread, and slice into 8 wedges like a pizza, or into squares. Separate the tops from the bottoms and place single layers on cookie sheets.  Mist lightly with virgin olive oil, and if desired a sprinkling of organic Garlic salt.

Bake in 400º oven until lightly brown. About 4-5 minutes. Time will depend on thickness of pita bread... so watch carefully because they can burn easily.

~ Cheers! ♥

Heirloom Tomato Salad with Mint

Nothing is as refreshing to me as the flavors of fresh, vine-ripe tomatoes and freshly chopped mint. Add a drizzle of virgin olive oil and a light sprinkle of salt... and you're done! Well, this recipe adds two B's to raise the taste-bud orgy...basil and balsamic vinegar.

3 Tbs. Balsamic vinegar 1 Tbs. extra virgin Olive oil 3 lbs. mixed organic heirloom Tomatoes, firm 3 Tbs. fresh organic Mint, chopped 3 Tbs. fresh organic Basil, chopped Salt and cracked black pepper Shredded rice or almond cheese (if you can eat dairy, use Asiago shavings)

In a small bowl, mix/whisk together oil and vinegar.

Rinse and core tomatoes, and slice 1/3" thick. Arrange on a platter in layers drizzling dressing over tomatoes and sprinkle mint, basil, salt, pepper and cheese evenly over each layer.

Cover and chill at least 30 minutes or up to 4 hours.

~ Cheers! ♥

Authentic Hummus

I grew up in the Lebanon, the home of Hummus. (The word literally means garbanzo in Arabic). This recipe is authentic. Hummus is a power food! Garbanzo beans are high in the best type of  fiber.

Studies have shown that people who consume garbanzo beans regularly have better blood fat regulation, including lower levels of LDL-cholesterol, total cholesterol, and triglycerides. Read about the Garbanzo Bean here.

It's best if you soak your own organic garbanzo beans.  If that is not practical, or you decide to make Hummus on the spur of the moment, canned organic beans will do fine, just rinse them well.

Authentic Lebanese Hummus

To Prepare ahead: Soak 1 cup beans and 1/2 tsp baking soda  in 3 cups of water, overnight. The next day rinse beans, add 5 cups of water to large pot, add beans and bring to a boil. Turn heat down to medium-low and simmer until tender (30 - 45 mins). You should have around 3 cups of beans. Cool before processing.

• 3 c. organic Garbanzo beans

• 1/4 c. of Water, plus or minus

• 3 cloves organic Garlic

• 2 tsp. Sea salt

• 2/3 c. Lemon juice

• 2/3 c. Sesame Tahini (Alwadi, Cortas and Joyva are good brands)

Place garbanzo beans and water in a food processor using metal blade.Process for 2 minutes, scraping down sides.

Crush garlic with salt in mortar and pestle until smooth. Doing it in this way ensures you get the full flavor of the garlic, and that it will be well macerated due to the grit of the salt (no little chunks in your hummus). Add lemon juice and stir to incorporate. 
Pour lemon-garlic mixture onto beans and pulse 5 times just to mix it in. Now, pour Tahini sauce through feed tube and process until well blended. Add enough water to reach this consistency. It should be thick enuogh to sit atop a carrot stick. :)

Scoop hummus into a shallow bowl or platter using a spatula. Smooth the surface making a raised edge at the perimeter. Drizzle with virgin olive oil. You may decorate with chopped parsley, pomegranate seeds, mint leaves and/or a few garbanzo beans. Serve, or cover and refrigerate for an hour to thicken before serving.

Sahtein! (double health)

hummus deco

When I have company I turn the Hummus plate into a scene, like my Mother used to.  Hers was much more elaborate.

Serve with whole wheat pita bread, or raw veggies.  Delicious as an afternoon snack with a cup of tea!

~ Sahtein! (double health to you) ♥

A Delicious Fruit Salsa

I was looking for a tasty but out of the ordinary appetizer to serve at a function and stumbled on this recipe.  It was a big hit and fit with my diet beautifully so I want to share it with you. If you are not partial to spicy foods, omit the jalapeno.

This makes about 4 cups, and since it doesn't store very well, you may halve the recipe.

Spicy Strawberry Kiwi Peach Salsa

• 2-1/2 ripe organic Peach - peeled, pitted, and diced
• 2-1/2 organic Kiwi, peeled and diced
• 10 fresh organic Strawberries, diced
• 1 Jalapeno pepper, seeded and diced
• 2 Tbs. and 1-1/2 tsp. Lime juice
• 2-3 organic Green onions, chopped
• 1/4 c. and 1 Tbs. chopped fresh organic Cilantro
• 2-1/2 pinches Sea Salt

Combine the peach, kiwi, strawberries, jalapeno pepper, lime juice, green onion, cilantro, and salt in a bowl; gently stir to combine.

Very tasty on whole grain crackers or as a salsa with a mild fish, or roasted chicken.

~ Enjoy! ♥