Risotto...With a Twist

Risotto is not as labor intensive as many make it out to be! Risotto is a PERFECT dish to have when company comes over. One pot of risotto can be made VEGETARIAN to start...and meat added at the last moment. Follow along...you'll see how easy this is!

To make this twist on a traditional risotto...I omitted WHITE WINE and used VEGETABLE BROTH instead of Chicken Broth.

I started by cooking chicken thighs in a pan...I added a bit of olive oil to the pan and sprinkled Herbs de Provence on the meat. I cooked the meat on low heat with a bit of water. I monitored the pan as I was cutting vegetables and making the risotto. Time can be saved by cooking your protein ahead of time!

BASE RECIPE:
4-6 cloves of garlic (depends on size)
1 shallot or HALF a red or yellow onion
2 stalks of celery
HALF a red, yellow, and orange bell pepper
6 basil leaves or 2 -3 teaspoons of dried basil
2 cups of cooked sorghum
1 cup of liquid (vegetable broth – low sodium is a healthy choice)
Olive oil
1 cup of grated Parmesan or Italian cheese blend

OPTIONS:
For liquid use: water, vegetable broth, chicken broth, or vegetable broth
Add small cubes of chicken
Substitute other vegetables for the peppers (onion and asparagus, leeks and broccoli, cauliflower and carrots, beet green stems, chard stems, and sweet potatoes)
Use non-dairy cheese for real cheese to make vegan

INSTRUCTIONS:
Chop garlic, onion, and celery into small pieces and sauté in 3 TBSP olive oil in a large pot
As onions or shallot becomes translucent, add the sorghum to coat it with the oil – stir for about 1 minute.
Add the broth and bring to a boil.
While the liquid is boiling, chop the vegetables and add to the pot.
When the liquid is nearly absorbed, add the basil and cheese. Stir until combined and liquid is absorbed.
Cover and let rest for 5 minutes.

IF you wish to keep the risotto vegetarian...move a portion to a separate container. To the pot, add shredded or diced chicken. Stir to incorporate.

IF you have NO interest in making this vegetarian...use chicken broth and add the meat as you add the chopped vegetables to the pot.

Serve or, once cool, put in an airtight container in the refrigerator.

Time: From start to finish...about 30 minutes.

Sorghum Risotto

I like to make healthy food in quantities that go beyond one meal. This provides my family with healthy options when one of us is hungry and needs food…NOW! Rather than turn to snack food and processed food, we can turn to the real food that is premade in the refrigerator! Leftovers are also great to pack for lunches! Having a nutritious lunch allows my husband and me to have the energy to workout after school…and for me to teach my yoga and fitness classes!

Sorghum Risotto is a great recipe for a YogaLean lifestyle. It is a healthy makeover of a traditional comfort food. The time you spend cooking it once can be saved other times when you warm it up. You will be happy you made a large batch so you have something nutritious to eat when you are hungry!

My VEGETARIAN RISOTTO is a take on the traditional risotto. I substituted a protein, (Bob’s Red Mill) Sorghum, for the Arborio Rice. The great thing about a RISOTTO…it can be customized! It is a great way to use up vegetables left in the refrigerator! Sorghum reminds me of barley in texture and flavor.

TIME SAVING TIP:
Pre cook the sorghum…
Bring 3 cups of liquid to a boil then add 1 cup of sorghum
Bring to a boil and cover
When water is absorbed…it is done!

BASE RECIPE:
4-6 cloves of garlic (depends on size)
1 shallot or HALF a red or yellow onion
2 stalks of celery
HALF a red, yellow, and orange bell pepper
6 basil leaves or 2 -3 teaspoons of dried basil
2 cups of cooked sorghum
1 cup of liquid (vegetable broth – low sodium is best)
Olive oil
1 cup of grated Parmesan or Italian cheese blend

OPTIONS:
For liquid use: water, vegetable broth, chicken broth, or vegetable broth
Add small cubes of chicken
Substitute other vegetables for the peppers (onion and asparagus, leeks and broccoli, cauliflower and carrots, beet green stems, chard stems, and sweet potatoes)
Use non-dairy cheese for real cheese to make vegan

INSTRUCTIONS:
Chop garlic, onion, and celery into small pieces and sauté in 3 TBSP olive oil in a large pot
As onions or shallot becomes translucent, add the sorghum to coat it with the oil – stir for about 1 minute.
Add the broth and bring to a boil.
While the liquid is boiling, chop the vegetables and add to the pot.
When the liquid is nearly absorbed, add the basil and cheese. Stir until combined and liquid is absorbed.
Cover and let rest for 5 minutes. Serve or, once cool, put in an airtight container in the refrigerator.

TIME: Pre-cooking sorghum saves 45 minutes
From start to finish if sorghum is pre-made 30 minutes

SERVE: With Salad and a gluten free roll

HINT: This portion is for TWO people. Double if you are cooking for 4.

Date Nut Brownies

I like NATURAL sugars. I once was the person who could polish off an entire bag of Twizzlers in one day. Today, I find processed sweets like that to be uninviting. Therefore, when I make something sweet, I wish it to have NATURAL sugars. There is sugar in the Nutella, only 4 TBSP for the entire batch...not too much.

A friend shared with me a recipe for No Bake Brownies. I decided to try it...but modified it just a bit. This recipe leaves several doors open for further modifications as well.

BASE RECIPE:
1 cup Almonds
3/4 cup Cashews
1/2 cup Pecans
1 cup Pitted Dates (I get mine from Futterman Farm)
1/2 cup Flax Seed Meal (I use Bob's Red Mill)
3 TBSP Cacao Powder (I used unsweetened)
1 TSP Almond flavoring
2 TBSP Nut Butter (I used NUTELLA but would substitute homemade nut butter in future to reduce sugar)

Put nuts in a food processor and grind till they are in small pieces. Add cacao, nut butter, almond flavoring, flax seed meal, and dates and pulse until incorporated.

Transfer ingredients to a glass dish (I used a glass storage container that was 8 X 4). Spray the back of a spatula with cooking spray and use it to press the mixture firmly into the dish. Refrigerate.

USE the same food processor to make a FROSTING...or omit this step and start the clean up. IF you omit the frosting...sprinkle the bars with powdered sugar and a few nuts on top for a pretty look. After all, we do eat with our EYES FIRST!

If you wish to make frosting...
2 TBSP Coconut Oil
2 TBSP Nut Butter (see note above)
1 TBSP Cacao
1 TSP Almond flavoring

SUBSTITUTIONS:
I used raw almonds...you can use roasted
Substitute hazelnuts or walnuts for pecans
Vanilla flavoring for almond flavoring
Substitute uncooked oats for flax seed meal
Add 1/2 cup gluten free protein powder to the base

Prep Time to Clean Up: If you make frosting 30 minutes, 20 minutes if you do not.

TIP: The first time you make these, perhaps make a 1/2 batch of frosting and frost half the brownies...try the other half with the powdered sugar or plain. See what you prefer.

TIP: Store in an airtight container in the refrigerator.

Serving: This is a great dish to take to a friend's house when invited for dinner. They can be served alone or with frozen yogurt or ice cream.

TIP: If you use nut butter and not Nutella (or a combination of both)and omit frosting these would be a great Luna Bar substitute.

I WILL make these several more times!

POP Bars

Pumpkin
Oatmeal
Protein

POP Bars are made as a modification of my Oatmeal Bars (1-16-15)

These are a great item to have on hand. They make a quick grab and go breakfast (with a piece of fruit) and a healthy snack. Perhaps the right time to make these pars is when you have bananas that are VERY RIPE. Make a batch and freeze some if you know you will not use right away. They stay fresh in the refrigerator 7-10 days in an airtight container.

We all have busy lives. There is not always time to make a meal. If we plan ahead and make healthy food in quantities, when we are in a time crunch and need it we will have healthy options!

BASE RECIPE:
3 ripe bananas
2 cups oats (dry) (I use Bob's Red Mill)
1 cup canned pumpkin puree
1 tsp vanilla
3 tsp pumpkin pie spice
1 cup protein powder (gluten free) or 1 cup flax seed meal (Bob's Red Mill)

OPTIONS:
Add 1 cup chopped dates or dried cranberries

If you wish the BAR to be more of a DESSERT BAR...Replace vanilla with brown sugar and add 1 tsp cinnamon sugar

heat oven 350
cook 10-12 on un-greased cookie sheet

Cook Time...start to clean up...30 minutes or less!

Carrot Pasta with Mike's Meatless Meatballs

I am sharing with you our Valentine's Day dinner. I love to play with my food and was excited to cook a new recipe for our dinner.

In less than an hour I made this healthy and protein packed meal. Usually I cook in volume so we have leftovers for subsequent meals. I made enough for leftovers and tried some today. The meatless meatballs reheat well!

This dish can be made with meat, tofu, or without protein in the pasta sauce (as protein is in the meatless meatballs). Play with your food. I give you permission. Make the dish your own! Cooking should be fun!

Preliminary Steps:

Cook a half a head of cauliflower in a bit of vegetable broth. Steam the veggies until al dente.

Once the cauliflower cools to room temperature, put it in the Cuisinart and pulse until a grainy paste forms. To cool it faster, place cauliflower in a bowl in the freezer for a few minutes OR save time by cooking the cauliflower a day ahead…or use leftovers!

Step 1: Make the Meatless Meatballs

Base Recipe for Mike’s Meatless Meatballs
2 cups of processed cauliflower
1 cup quinoa flour (I use Bob’s Red Mill)
½ cup grated parmesan cheese

Options:
Add spices like oregano, parsley, basil, rosemary, or chives to add to the flavor profile…all are great for Italian dishes…or meatless meatball sandwiches.
Use asiago or romano cheese instead of grated parmesan
Use broccoli instead of cauliflower
Use almond, hazelnut, or amaranth flour (protein based flours)

Directions:
Form into meatless meatballs the size of your choice
Place in a pan with some olive oil
Sautee on medium, turn a few times to cook evenly

Cook time: 20 minutes (depending on size of meatless meatballs)

STEP 2:
While the meatballs are cooking, in another pan, create the pasta sauce. The amount you make depends on the number of people you are feeding AND the amount of leftovers you wish to have. I like leftovers so I always make more than I need!
Sautee ground protein of your choice in a pan with olive oil and add onions and garlic.
If you wish a marinara sauce, dice vegetables (for example: peppers, onions, garlic and mushrooms) and put them in a pan with olive oil.
Add homemade pasta sauce (or sauce from a jar) to your pan after vegetables or protein cooks.
Cook Time: 10-20 minutes

STEP 3:
While the pasta sauce and meatballs are cooking, use a mandolin to cut carrots into thin slices.
Boil water in a pot
Add the carrots to the boiling water and cook until you test one and it has a bit of a crunch left in it…you do not want soggy “pasta”!
When done, drain and serve!
Cook Time: 3-5 minutes

“Pasta” Variations:
Substitute for the carrots: thinly sliced zucchini, crookneck squash, or butternut squash
Use traditional or gluten free pasta

Cook Time: no more than 1 hour

Read the latest YOGA LEAN BLOG TODAY!

Carrot Green Pesto

I do not like to waste food. For years I have been buying carrots and discarding the greens. It finally dawned on me that there could be a use for the greens. I searched online and found several uses for the greens. Two of the uses resonated with me wight away! One use was to add the greens to soup and another was to make pesto.

Therefore, I decided why not use the carrot greens ALONG with the carrots next time I buy the carrots.

Base Recipe:
4 cups of carrot greens (washed)
1 cup of grated parmesan cheese
1/2 cup of cashews
4-6 cloves of garlic (depending on size)
1 cup olive oil

Blend in a food processor.Store in an airtight container in the refrigerator.

Variations:
Substitute another nut for cashew (pistachios work very well as do peanuts BUT walnuts work best if you use arugula)
Substitute Romano of Asiago Cheese for the parmesan
Substitute Basil or Arugula for the carrot greens

Prep Time from set up to clean up 20 minutes or less.

Sugarless Chocolate Chip Cookies

YES! You did read that correctly. I made chocolate chip cookies without adding sugar. My family has a history of diabetes so I look to reduce sugar in my cooking to take care of them...and, perhaps, to reduce my chance of developing diabetes!

Since I was young, baking has always been a form of stress reduction for me. As I am completing my second masters thesis, I have turned back to cooking and its creativity to relieve my stress. I love reading recipes and looking at flavor profiles to find ways to develop my cooking and modify current recipes.

I used Bob's Red Mill Quinoa and Almond Flour in my recipe. The cookies are a treat...and high in protein!

When I make quinoa I make a large batch. This recipe is a great way to use the quinoa for something sweet...but not too sweet! The chewy texture of the cookies is satisfying!

Base Ingredients:
1 very ripe banana (that's the natural sweetness)
1 cup of flax seed meal
1 cup of almond flour (it's gluten free)
1/2 cup cooked quinoa
1/3 to 1/2 cup chocolate chips (I used cacao that I cut into pieces)
1 tsp almond extract
1/2 cup nut butter (I used almond butter to keep "nuts" consistent)

** I use Bob's Red Mill Ground Flax Seed Meal, Almond Flour, and Quinoa **

Substitutions:
Milk Chocolate or white chocolate for the cacao (makes cookie sweeter than cacao)
Switch flours
Add 1/4 cup brown sugar or 4 TBSP Honey or Agave

Bake for 20 minutes at 350 on a parchment lined baking sheet
Let cool
Store in an airtight container OR enjoy right away!

Quinoa Stir In With Bell Peppers

Weekday meals are a breeze when you plan ahead. We like to eat CLEAN and, for us, the only way to do that is to make meals ahead of time and either warm them up, or add to them to freshen them up.

I always make a large batch of quinoa. As I mentioned in an earlier post, the ratio is 1 cup of quinoa to 2 cups of liquid. I will double or triple the recipe so that I have quinoa for the week!

To keep the quinoa interesting for a handful of days, I add FRESH "stir-in" ingredients. This ensures that each time the quinoa is eaten, it appears to be a fresh meal!

INGREDIENTS:
For this stir in I cut half a yellow bell pepper, 1/2 of an onion, and 3-5 garlic cloves (depending on size and your personal taste). One or two shallots (depending on size) could be substituted for the onion AND garlic.

DIRECTIONS:
Sautee the vegetables in olive oil for 3 minutes - stirring once or twice.
Add 1 cup of liquid (water or broth)
Cook until liquid is just about gone.
Add 1 cup of cooked quinoa. Stir. Cook till all liquid is absorbed.

Prep time...30 minutes to cook quinoa if it is not pre-made. Cook time is 10 minutes.

NOTE: You can double or triple the recipe. This recipe is for 2 servings.

To serve:
Place to a bowl
Sprinkle basil and/or chopped nuts on top.
Eat with a spoon...you do not want to lose the pieces of quinoa in your bowl!

Herb Substitution Chart

I found a link to find a CHART of HERB SUBSTITUTIONS!

PB & J Bars

Peanut Butter and Jelly. Two food items that bring many people a feeling of comfort as they remind us of childhood, a simple time in life! Often I find myself looking for a sweet treat and end up putting peanut butter and jelly on a piece of gluten free toast or a rice cake. I decided to modify BAR recipes to create a PB & J Bar!

My PB & J Bar can be made with ANY NUT BUTTER! I personally have tried peanut, almond, and cashew butter. I have also made a nut butter that is a combination of all three butters...I liked that one!!! Experiment with what tastes best to you. Perhaps start with peanut or almond butter as they are most widely available. Perhaps go with what is on sale when you are at the store (nuts for making butter or jars of "nut butter").

Cooking should be fun, creative, and economical! Save money when you can. Splurge from time to time! You can cook healthy ... at any budget!

BASE RECIPE:
1 cup creamy NUT butter of choice
1/3 cup lightly packed brown sugar (or use honey and double flax/chia)
1 stick butter (I use unsalted) at room temperature
1/2 tsp baking powder
1/2 tsp salt
2 cups rolled oats (uncooked)
1 cup flax seed meal (or 1/2 cup CHIA SEEDS) (I use Bob's Red Mill)
1 1/2 cup Flour (Oat, Almond, or Coconut ... I do 1/2 cup each) ***

1 Jar of Jam/Jelly (or homemade) 10-15 ounces (I used reduced sugar/organic or make my own with CHIA Seeds

*** I use Gluten Free Flours from Bob's Red Mill. You can use Bob's 1-1 Gluten Free Flour OR gluten flours...

Directions:
Combine all ingredients (not Jam).
Lightly spray 9 x 13 glass baking sheet
Press half of the mixture into the pan. Firmly press down.
Add the jam in a layer on the base.
Add the remaining granola mixture to the top...press down to form an even top layer.

Cook 375 for 30-40 minutes - until edges turn golden brown and jam begins to bubble a bit. Let cool then cut.

Serving Suggestions:
Have for breakfast with fruit or Greek Yogurt.
Eat as a snack
Have for desert - with fruit, frozen yogurt or ice cream, or with Chia Cups (see earlier post - Jan. 12, 2015)

OPTIONS:
Add Cinnamon
Add Coconut
Add diced, chopped nuts
Add diced, chopped, dried fruit

Cooking with DRY Beans

I purchase DRY beans as the cost is much lower than canned beans and there is less packaging than opening several cans for a recipe!

My trick to convert DRY beans to HYDRATED beans:

1 cup dry beans to 3 cups liquid (I usually use 1/2 vegetable broth and 1/2 water).
I add 1 bay leaf.
I put the combination in an airtight container over night (or during the day while I work).
Transfer the beans (and bay leaf if using) to a pot and add liquid if needed.
Cook on low for a few hours, stirring from time to time. Cook time will depend on volume you are cooking and size of pot you are using. (Small amount and a big pot = more surface area of beans on the pot so a faster cooking time). Cook SLOW and on LOW heat.
You know they are done when you taste them and they are the consistency YOU like. You may leave with a bit of a resistance or you may cook until very soft and melt-in-your-mouth texture.

Believe me...this IS easy! You just have to do it once to realize how easy it is...EVEN on a busy schedule! MOST of the time is INACTIVE on your part!

Hummus Your Way

In an effort to cut out as many packaged/processed foods from my diet as possible, I have been experimenting with making hummus and different varieties of hummus.

You CAN use canned beans...I use dehydrated. I also do not always use chickpeas...I use a variety of beans which makes each batch a bit different.

Food should be fun and exciting. We should NOT live to eat, but rather eat to live. Here's a base recipe for hummus that can be customized.

TIME: If you are using canned beans, 10 minutes. If you rehydrate beans, it will take a day to prep the beans before the 10 minutes of hummus creation. MY NEXT Blog post will explain cooking with dry beans.

Base Recipe:
2 cups of beans (if using a can, 1 can)
2 TBSP lemon juice
4-6 cloves of garlic (depends on size and your taste)
1/2 cup toasted sesame oil
1 tsp ground cumin
1/4 cup water

Directions:
Put ingredients in a blender/food processor. Pulse till a creamy consistency forms.

Put in an airtight container to store...or serve right away with vegetables or gluten free crackers.

Garnish with sesame seeds.

Add salt and pepper to taste.

Serving Suggestions:
As a dip for vegetables or gluten free crackers/bread
As a spread on a sandwich (add protein to a roasted vegetable sandwich)

Quinoa Mirepoix

A traditional mirepoix is comprised of carrots, onion, and celery...my QUINOA MIREPOIX substitutes garlic for celery! This simple change highlights the carrots in the dish.

Quinoa is a complete protein that is naturally gluten free and high in fiber. Quinoa will keep you satisfied for a long time. It is an idea work day lunch that can carry you over to your post work yoga class or gym workout! The Beauty of quinoa is that it is versatile! This is just one example of a meal that you can make from this ancient grain.

Quinoa can be found in most stores in either the gluten free section or near where specialty rices are found. If you cannot find it in your local store, Bob's Red Mill sells (Organic Quinoa Grain and Organic Red Quinoa Grain) direct from their website.

Any quinoa works for this recipe. I tend to purchase quinoa and add it to a jar. Each time I purchase a new variety I mix the jar to create a quinoa variety mix. This adds great color to your meal! After all, we do eat with our eyes first! I try to make my food look good, so my eyes convince my palette how wonderful the food is!

STEP 1: Start by making quinoa.
The ratio is 1 part quinoa to 2 parts liquid. I use vegetable broth (reduced salt) but you can use chicken broth, beef broth, or water.
Bring to a boil.
Cover.
Stir from time to time.
Cooking time will be 15-30 minutes depending on temperature of your stove and quantity you make.
You can STOP HERE if you wish. The quinoa can be stored in an airtight container until you wish to use.

If you wish to fix a dish immediately:

STEP 2: Dice 1/2 of an onion, 4-6 garlic cloves (depending on size), and 2 cups of diced carrots.
Add to a pan with 2 TBSP Olive Oil.
Sautee till the onion turns translucent then add 1 cup of broth.
Satuee until carrots soften and almost all broth is reduced.
Add 2 cups of quinoa back into the pan. Stir until all liquid is absorbed.

Serve in a bowl with a spoon (you do not want to miss out on any quinoa and a fork definitely does not get the small grain as well). Garnish with tarragon and add cashews or peanuts (unsalted) if you wish additional crunch and protein.

Cook Time: Less than 1 hour

Options:
Serve as a side dish to a salad or a sandwich
Dice in pieces of chicken or pork
Satuee tofu and serve on top of the Quinoa Mirepoix
Serve on a bed of spinach

Broccoli Soup

Very few ingredients and only a small time commitment. Sound like something that you can do after a long day at work? Of course you can! You can also make this ahead of time as it reheats well!



Base Ingredients:
I BUNCH of BROCCOLI = stem, flourettes, leaves (I like a thicker soup so I do 1 head and the stalks of a second)
2 Stalks of CELERY
1 Medium ONION or 2-3 SHALLOTS depending on size

STEP 1:
Roughly chop the ingredients and add to a pot.
Add 2 cups of water.
Cover and bring to a boil for 10 minutes.

After boiling, the tender greens can be blended. Use an immersion blender, blender, or food processor.

NOTE: If you use a VITAMIX you need to let cool before you add to the VITAMIX...the heat of the ingredients will stall the motor. It is worth it to wait if you have the patience! The texture does turn out SILKY!

STEP 2:
If you used an immersion blender you need to remove the broccoli mixture from the pan for this next step. You can TEMPORARILY place it in the serving container...it can return to there after the final step.

Add 2 TBSP butter (no salt) OR use Flax option to make this vegan
ADD 2 TBSP Flour (I use Bob's Red Mill Quinoa Flour to add protein. Stick with any Gluten Free Flour to keep the recipe Gluten Free)
Heat pot to medium
Stir to combine as butter melts...
Add 2 cups vegetable or chicken broth...low sodium is best
Stir to combine...until flour mixture is combined in broth
Bring to a rolling boil for 2 minutes or so...continuing to stir

STEP 3: Return broccoli mixture to the pot. Stir. Add 1/3 cup of milk of your choice.

STEP 4: Sprinkle Nutmeg on top or Sesame Seeds.

Serve:
Soup + Salad or Sandwich
Soup + Crackers (and cheese)
Soup + Gluten Free Crackers (I prefer Crunchmaster) or a Gluten Free Roll (Schar is a great brand)

TIPS:
For a thicker soup...add more broccoli
For a thinner soup...add more than 2 cups of broth...start with increasing by 1/2 cup increments till you find your favorite consistency

YogaLean Book...

Beth Shaw’s YogaLean is a remarkable book meant to help readers develop lean consciousness. She lays out a simple plan to achieve lean consciousness, formatted after the eight limbs of yoga; she calls the path the Eight Limbs of YogaLean. The path involves clearing clutter from your life, understanding your body type, emotionally committing to stay positive through the journey, exercise, and nutrition.

Each one of us has transformations to make in our lives. Beth Shaw is here to help us on our journey; we are not alone. She walks us through the eight limbs, she is our coach as we embark on our transformation.

YogaLean is a positive book. It does not tell you what NOT to do rather it gives you tips on what TO do to have a healthy lifestyle, something I have been trying to do for as long as I can remember. My favorite part of the book is the section that gives you an opportunity to learn about your body type. This section helped me better get to know myself and those around me. Now I can understand why my family orders such diverse foods when we go to a restaurant together! Understanding MY body’s natural tendencies has helped me let go of judgment and competition. I am focused on being the healthiest person I can be, not comparing myself to others. I cannot change my genetics, but I can make the best of what I have!

I connected with the book right away! I lead a healthy lifestyle and understand that life is a matter of choices, YogaLean encourages readers to make more positive choices than not.

I will share a few recipes from the book from time to time!

For more information about living the YogaLean lifestyle, visit their website (www.YogaLean.com). Interested in buying the book? You can find it available by following this link.

Carrot Burger

When carrots and potatoes meet...a potato pancake is transformed!

This is a savory side dish that can be made into a more filling main dish as well. You can customize the size and density. Denser "cakes/patties" can be eaten as "finger food".

Base Recipe:
Carrots
Potatoes or Sweet Potatoes
Eggs (or flax seed substitution)
Tarragon
Flour (I use gluten free)

Directions:
Use a box grater or food processor tool to grate carrots and potatoes/sweet potatoes. I use a 1 to 1 ration. For this batch I did 3 cups of each.
Add to TBSP tarragon per cup of shredded carrots
Add 1/3 cup of flour for each cup of carrot shredded (more if you wish a denser "cake")
Add 1 egg per cup of carrot...2 eggs for 3 cups ... 3 eggs for 5 cups (incrementally increase egg)
Mix thoroughly

FLOUR SUGGESTIONS:
I use Bob's Red Mill Gluten Free Flour. To increase protein content use Quinoa or Almond flour. To make a lighter version use Gluten Free All Purpose Flour or Rice Flour.

Use a large serving spoon to transfer to a pan (warmed with 1 -2 TBSP of olive oil)
I put 3-4 in the pan at once
After cooking for a few minutes I flatten with my spatula
When edges turn slightly brown and cake/patty is formed when you try to lift it, flip and cook on other side (depending on your stove...approx. 5 minutes per side)
Put on a paper towel lined plate to cool
Serve or store in an airtight container.


Optional Add Ins:
Salt and Pepper to taste
Diced Shallot or Garlic
Diced Walnuts or Pistachios

Serving Suggestions:
Enjoy just as they are ... warm or cold!
Serve with Homemade Pesto...adds protein!
Serve on a bed of lettuce (any mixed greens). Use a vinegar and oil dressing on the salad.
As a SANDWICH: Use a "Cake/Patty" with lettuce as a veggie burger and serve between a Gluten Free bun, on a gluten free Wrap, or between two slices of Tofu (baked or fried). Have with a side of homemade sweet potato fries and a salad.

With any of my recipes, if you have any questions...do not hesitate to ask!

COOKING TIPS

BAKING TIPS:

Instead of Butter in baking...use coconut oil
Instead of eggs ...mix one part ground flax seeds with 2 parts warm water -let it sit for a bit
Instead of eggs ... 1/4 of a cup of applesauce is a low-cholesterol, no-animal-products substitute for moist, delicious cake.

IT's OK to OMIT...
Omit EGGS in Banana Bread
Dairy in Cheesecake...Use the smoothest, creamiest type of tofu you can buy at the store - and when you run it through a food processor, it becomes a great vegan option.

Pasta Sauce in a FLASH

We can all open a jar of pasta sauce and create a quick meal from the jar. Perhaps we wish to add a few ingredients so the meal is semi-homemade. I am TRYING to eliminate packaged foods from my diet, at least as many as I can. This way I can control the ingredients that I am using. I admit it, I also enjoy the creativity of coming up with new flavor profiles.

My PASTA SAUCE in a FLASH is a recipe that can be changed COUNTLESS ways...

Start with:
Tomatoes, onions, and garlic

From this point on the fun begins...
Adding carrots adds sweetness
You can add Basil or Oregano for spice

Directions:
Roughly chop the tomatoes, onions, and garlic. Add to a saucepan with a 2 TBSP of olive oil and water to coat the bottom of the pan. The ratio I like to use is 2-4 large tomatoes per onion. Then I add 4-6 cloves of garlic depending on size. The carrot in the picture was exceptionally large, otherwise I would have used two regular width/length carrots.

Simmer in a covered pot till the tomatoes cook down, carrot softens, and the onion and garlic "sweat".

You can keep the sauce chunky or blend.

You can add mushrooms or peppers at this point. They take less time to cook and need to be just heated through. This will add texture to your sauce.

You can add meat or meat substitute as well.

Serving:
If blended, can be used as sauce for a homemade pizza. Store extra in an airtight container.
As a dipping sauce or topping for Amazing Amaranth Fritter or Ploenta.
Use with pasta (Gluten Free Varieties I find hold up well are Delallo and Ancient Harvest ... cook till al dente)

Savory Beet Greens AKA Beet Green Patties Deconstructed

When beets are in season there are always more beet greens than beets available. Many people do not take the time to enjoy ALL the vegetable has to offer!

Oftentimes I will use a beet leaf as a "green: in a sandwich or as an additional flavor in a salad. Other times I cook the beet greens.

Savory Beet Greens is simple to make and takes VERY few ingredients. This is a low cost side dish...or meal, depending on how you prefer to make it!

Ingredients:
Beet Greens
Onion or Shallot
Garlic
Vegetable Broth
Balsamic Vinegar

First I remove the stems from the leaves. I save the stems for use in STIR FRY recipes.

Then I cut the leaves into small "slivers" and wash thoroughly.

To a pan add:
Beet Greens (I do whatever a "bunch" at the store turns out to be...they cook down like spinach.)
1 Shallot or half an onion, diced.
4-6 (Depending on size) Cloves of Garlic (diced)
1 Cup of Vegetable Broth
1/4 cup Balsamic Vinegar

Cover the pan. Simmer on low. Stir from time to time. Add more broth if needed to with the beet greens and tenderize the onion and garlic. Cook until liquid is reduced.

Serving suggestions:
Serve as is, warm from the pan
Top with walnuts (cashews, peanuts, diced almonds) to add protein
Serve on a bed of quinoa or millet
Serve with an Amazing Amaranth Fritter (a sweet variation with basil)

Note: This vegetable warms well. Can be made in advance and stored in the refrigerator in an airtight container.

Guava "Apple" Sauce

What do you do when you have more fruit then you can eat before it spoils? COOK with it!

One thing I like to do is make guava sauce. I follow the same steps I use to create apple sauce...with one addition...I run it through the food processor to break down the seeds!

Directions:
First I cut the guava into slices
I put the slices into a pot with 1/4 tsp of unsalted butter
I add 6 TBSP of water
I cover and cook on low for a few hours...stirring from time to time.

Taste...do you want something more?

I add cinnamon to taste.

Once the guava sauce cools...I add to the VitaMix (food processor is fine and immersion blender will not work as well) and grind till the seeds break down. The consistency will be think and creamy.

Serve as you would applesauce...it tastes good warm or cold!

Note: If you prefer a smoother consistency...cut out the seeds in the future.

NOTE: Can be used as a substitute for applesauce in recipes!