Pink Ribbon Smoothie for October (Breast cancer awareness month)

Click on the image above for the recipe!

Pink Ribbon Smoothie for October (Breast cancer awareness month)

Soy Sauce Alternative

For those who need a replacement due to a soy allergy.

2 Tbs beef stock
1 Tbs red wine vinegar
1 tsp balsamic vinegar
2 tsp molasses
1 tsp sesame oil
1/8 tsp garlic powder
black pepper to taste
1/4 cup boiling filtered spring water

Combine all ingredients in a saucepan. Bring to a boil and boil until it is reduced by about half.

Soy Sauce Alternative

The Taste of Autumn: Great Recipes from my favorite blogs

I just can't help myself...Fall is right around the bend and all I can think about is warm comfort foods, puddings, chilis, muffins, quick breads, and of course...pumpkin! Try some of these great recipes out from some of my favorite food bloggers:

• Brown Sugar and Spice Pumpkin Bars (Karina's Kitchen)
• Spiced Apple Muffins (the Nourishing Gourmet)
• Mom's Zucchini Bread (Food Blogga)
• Pumpkin Cranberry Upside Down Cake (Elana's Pantry)
• Roasted Hatch Chili Stew with Sweet Potatoes, Corn & Lime (Karina's Kitchen)
• Santa Fe Pumpkin Chowder (Karina's Kitchen)
• No-Tomato Chili (Everything Free Eating)
• Roasted Corn Pudding in Acorn Squash (101 Cookbooks)
• Crock Pot Red Curry Chicken with Butternut Squash (Cara's Cravings)
• Maple Roasted Acorn Squash w/ Corn Bread Stuffing (Karina's Kitchen)
• Pumpkin Seed Butter (Everything Free Eating)
• Pumpkin Custard (Elana's Pantry)

The Taste of Autumn: Great Recipes from my favorite blogs

Cooking Traditional Foods: Why you should, and How you can!

It's hard to know these days just which dietary guidelines we should follow to obtain optimal health. The experts all seem to vary, and we all know just how many fad diets are out there. The truth is, however, that nutrition is not an ever changing concept. The roots of healthy eating will never change. In fact, traditional foods are really the most wholesome way to eat. We just have to learn what that means again.

Simply put, Traditional Foods are foods consumed in the way our ancestors ate them. The basis of Traditional Foods is that the food you consume be as nutrient dense and nourishing as possible. Traditional Foods (TF) goes beyond just avoiding packaged and processed foods. It is about choosing the best food options available for your budget & location and consuming it in a way that allows your body to extract the maximum nutrition from that item.

Local foods+ organic foods+ in season foods (-microwaves) = responsible eating for you and your family!

Here is a link to the "Cooking Traditional Foods" website...home of the American Menu Mailer...that describes traditional diets and cooking in layman's terms.

http://www.cookingtf.com/whatistf.html

(to the right is some homemade chicken bone broth I have cooking on the stove)

For more help check out this amazing link on how to convert your favorite recipes to the traditional style of cooking!

http://www.cookingtf.com/convert.html

(Rosemary Apple Chicken with garden salad, snow peas, and homemade mashed potatoes. Tonight's delicious dinner. Just an example)

I suggest that anyone committing themselves to a healthier lifestyle give traditional nutrition a try. It truly is the most nourishing way to eat.

Cooking Traditional Foods: Why you should, and How you can!

Sloppy Joes (GFCF)

For More Delicious American Menu Mailer Recipes go to www.cookingtf.com

Sloppy Joes (GFCF)

Peanut Butter Squash Brownies

For more excellent Menu Mailer Recipes go to www.cookingtf.com

Peanut Butter Squash Brownies

One Skillet Lentils

One Skillet Lentils

Eatin' In Season: Early Fall Months

Apples

Bell Peppers

Figs

Nectarines

Pears

Tomato

Avocado, Haas

Berries

Garlic

Okra

Plums

Zucchini

Basil

Corn

Grapes

Onion

Potato

Beans-shell

Cucumber

Oranges

Summer

Squash

Beans-Snap/green

Eggplant

Melon

Peaches

Tomatillo

Do with these what you will...I'm sure your skillet's will be sizzlin'!

Eatin' In Season: Early Fall Months

Eatin' in Season: June

The following are in season for the month of June so snatch them up at your local farmer's market for your culinary delight!

• Apricots
• Cherries
• Green Onions
• Okra
• Summer Squash
• Basil
• Corn
• Limes
• Peaches
• Sweet Onions
• Beets
• Cucumbers
• Melons
• Peas
• Tomatoes
• Berries
• Grapes
• Mission Figs
• Red Onions
• Zucchini
• Carrot
• Green Beans
• Nectarines
• Salad Greens

Happy Tasting!

Eatin' in Season: June

Mahogany Rice Pudding

Mahogany black rice may initially look black; it’s really dark purple and will color its cooking liquid with a beautiful lilac tint. Enjoy this rice pudding hot, cold or at room temperature with equally delicious results.

2 1/2 cups water
1 1/4 cups uncooked Mahogany rice
1 (14-ounce) can regular or light coconut milk
1/4 cup wildflower honey
1 cup chopped strawberries

3/4 cup blueberries

3/4 cup peeled and chopped kiwi

¼ cup of toasted coconut

Place water and rice into a medium pot, cover and bring to a boil. Reduce heat to low and simmer until all of the water is absorbed, about 45 minutes. Uncover and stir in coconut milk and honey. Bring back to a simmer and cook, uncovered, for 15 minutes more.

Place pudding in a clear glass bowl to “show off” how beautiful this colorful dessert is! Top with chopped fruit & coconut just before serving.

Recipe from “Simple Substitutions for Healthy Eating” by Cindy Karas

Mahogany Rice Pudding

Heavenly Coconut Cupcakes

Heavenly Coconut Cupcakes

Gluten Free Banana Cranberry Muffins

Gluten Free Banana Cranberry Muffins

Spanish Rice

• 2 boneless, skinless chicken breasts
• 1 ½ cups of short grain brown rice
• 1 medium onion, minced
• 4 cloves of garlic, sliced paper thin
• Salt and pepper
• ¼ cup of cilantro, chopped
• 1 small can of organic tomato sauce
• Extra virgin olive oil
• 2 1/2 cups of chicken stock
• ½ cup of water

Drizzle oil in large pot and brown chicken on all sides. Remove and set aside.

Sauté onions in pot for about 3 minutes and then add garlic, paprika, salt, pepper and rice. Stir often until garlic and onions are translucent. (You may need to add a bit more oil). Add chicken back to pan with tomato sauce and ½ cup of water and give it a good stir.

In a separate pot add stock and bring to a boil and then add to chicken mixture. Turn heat to low and simmer for about 50 minutes or until rice is done.

Place in shallow serving bowl & sprinkle cilantro on top for garnish.


Recipe by Cindy Karas

Spanish Rice

Another GREEN detox smoothie!

• 2 pears, peeled, cored and chunked
• 2 kiwi, peeled
• 1 large handfull frozen berries
• 4 leaves dinosaur kale, stems removed
• 1/2 small bunch parsley
• 1/2 head romaine, roughly chopped
• 1 cup water
• 2 Scoops of SP Complete
• 1 Scoop of SP Whey Pro (optional)
  

Place all in blender and blend until smooth. Add more water (or coconut water for more flavor) to thin to desired thickness. This one comes out a dark purple when mixed berries are used.

Another GREEN detox smoothie!

Drunkin' Chicken Stew

• 2 lbs of organic boneless, skinless breast of chicken cut into 1“ chunks
• ½ cup of Gluten Free all purpose flour
• 1 teaspoons sea salt
• ½ teaspoon pepper
• ¼ cup of organic canola oil
• 1 large sweet Vidalia onion, coarsely chopped
• 1 bottle of Guiness Extra Stout
• 6 cloves of garlic
• 14.5 oz of Free range organic chicken broth
• 2 tablespoons cilantro, freshly chopped
• 2 fresh bay leaves
• 2 sprigs of fresh rosemary, finely chopped
• 2 sprigs of thyme or ½ teaspoon of dried
• 1 Lb. of small red potatoes cut in quarters or halves depending on size
• 3 carrots cut into 1” chunks
• 2 cups of fresh green beans cut in half
• 1 cup of frozen peas

Combine flour, salt & pepper in a shallow dish. Dredge chicken in flour mixture and coat well. Reserve the remaining flour for later.

Heat oil in skillet over medium high heat and add the chicken in batches not to overcrowd. Cook turning to brown on all sides for about 10 minutes per batch. Transfer to a slow cooker.

Add the onions, garlic and herbs to the skillet and cook for about 5 minutes (you may need to add a bit of additional oil). Add the Guinness; boil for 1 minute scraping up all the brown bits. Add to the chicken in the slow cooker. Add the broth to the cooker and cover.

Cook on low for about 2 ½ hours.

Sprinkle the reserved flour in ¼ cup of water, mix well and add to crock pot stirring in to blend. Add veggies and cook on high for about an hour or until tender.

Test for any additional seasonings.


Recipe from “Gourmet Sensations, Healthy Food Alternatives” by Cindy Karas

Drunkin' Chicken Stew

Dairy Free... Creamy Dreamy Sweet Potato Pie

• 1 (8-ounce) package Tofutti mock cream cheese, softened
• 2 cups mashed cooked sweet potatoes (you can also substitute pumpkin or squash)
• 1 cup Turbinado sugar
• 1/4 teaspoon salt
• 1 egg plus 2 egg yolks, slightly beaten
• 1 cup coconut milk
• 1/4 cup canola oil
• 1 teaspoon vanilla extract
• 1 teaspoon ground cinnamon
• 1 teaspoon ground ginger, optional
• 1 piece pre-made pie dough

Place 1 piece of homemade pie dough down into a (9-inch) pie pan and press down along the bottom and all sides. Pinch and crimp the edges together to make a pretty pattern. Put the pie shell back into the freezer for 1 hour to firm up. Fit a piece of aluminum foil to cover the inside of the shell completely. Fill the shell up to the edges with pie weights or dried beans (about 2 pounds) and place it in the oven. Bake for 10 minutes, remove the foil and pie weights and bake for another 10 minutes or until the crust is dried out and beginning to color.

In a large mixing bowl, beat the Tofutti mock cream cheese until smooth. Add the sweet potatoes and beat well. Add the sugar and salt, and beat again to combine. Add the eggs mixed with the yolks, coconut milk and oil, and beat into the mixture. Finally, add the vanilla, cinnamon, and ginger and beat until incorporated.

Pour the filling into the warm prepared pie crust and bake for 50 minutes, or until the center is set. Place the pie on a wire rack and cool to room temperature and then refrigerate. Serve cold!

From “Gourmet Sensations, Healthy Food Alternatives” by Cindy Karas

Dairy Free... Creamy Dreamy Sweet Potato Pie

Fantastic dairy substitutes

from Beverly Bennett's new book

Vegan Chef Beverly Lynn Bennett's new book, The Complete Idiot's Guide to Vegan Cooking is packed with delicious vegan recipes. Beverly's recipes are very likely to become standards in your kitchen, especially if you have food allergy restrictions.

Here are two dairy alternatives that are sure to please. For more I recommend investing in this book. Despite it's lack of visual appeal it is definitely worth it to your taste buds!

Raw Parmesan Cheese

Yield: 1 1/2 cups

You can easily and quickly whip up this cheesy, slightly nutty-tasting Parmesan-style seasoning with the help of a food processor.

• 3/4 cup whole raw almonds
• 3 tablespoons raw sesame seeds
• 3/4 cup nutritional yeast flakes (see Note)
• Pinch sea salt

Place almonds and sesame seeds in a food processor fitted with an S blade and process for 1 or 2 minutes or until finely ground. Scrape down the sides of the container with a rubber spatula.

Add nutritional yeast flakes and salt, and process for 1 more minute.

Use as a condiment to add flavor to salad dressings, sauces, vegetables, pasta, and other dishes. Store in an airtight container in the refrigerator for up to 2 months.

Variation: You can substitute other varieties of nuts, such as walnuts, cashews, or pine nuts.

Note from Beverly: Nutritional yeast is an inactive yeast, which differs greatly from the types of yeast used for brewing and baking, and has a surprisingly nutty, cheeselike flavor. It contains a wide assortment of minerals and B vitamins and can be a reliable source of B 12 for vegans. Look for in prepackaged and in bulk in grocery and natural foods stores.

Raw Cheddar Cheese Spread

Yield: 1 1/2 cups

This mock cheddar cheese spread is made with raw cashews and sun-dried tomatoes and requires no cooking.

• 1 1/2 cups plus 1/3 cup water
• 1 1/2 cups raw cashews
• 1 tablespoon sun-dried tomatoes
• 1 tablespoons raw tahini
• 2 teaspoons freshly squeezed lemon juice
• 1/2 teaspoon Bragg Liquid Aminos
• 1/2 teaspoon garlic powder
• 1/4 teaspoon paprika

Combine 1 1/2 cups water, cashews, and sun-dried tomatoes in a small bowl and set aside to soak for 2 hours. Drain off soaking water and discard.

Transfer cashews mixture to a food processor fitted with an S blade. Add remaining 1/3 cup water, tahini, lemon juice, liquid aminos, garlic powder, and paprika. Process for 2 minutes. Scrape down the sides of the container with a rubber spatula and process for 1 or 2 more minutes or until completely smooth. Transfer mixture to a small bowl.

Serve as a spread for raw veggies, fruit, crackers, slices of bread, or for sandwiches. Store spread in an airtight container in the refrigerator for up to 1 week.

Variation: Turn this spread into a mock cheddar cheese sauce by blending it with an additional 1/4 cup water or more, and use it as a sauce of dip for raw or cooked vegetables. For extra flavor, add 1 tablespoon nutritional yeast flakes.

Fantastic dairy substitutes

Moroccan Chicken with Figs

Enjoy this hearty stew like dish on a cold winter night with a quality crusty whole grain bread... Mmmmm! (see recipe below this for spice mixture)

• 5 tablespoons olive oil
• 1 lemon, zest grated and juiced plus 2 lemons, quartered, for garnish
• 1 teaspoon harissa, (found in health food & specialty food stores)
• 4 skinless boneless chicken breasts
• 1/2 cup chicken broth
• Pinch saffron strands
• 1 large onion, chopped
• 6 medium zucchini, cut into 1/2-inch half moons or chunks
• 4 medium plum tomatoes, coarsely chopped
• 1/2 cup dried figs, quartered
• 1/4 cup black olives, pitted and halved
• Coarse salt and freshly cracked black pepper
• 1/4 cup pine nuts
• 2 tablespoons chopped fresh flat-leaf parsley

In a medium glass bowl, combine the spice mixture, 2 tablespoons of the olive oil, the lemon zest, lemon juice, and harissa. Add the chicken breasts and stir to coat. Cover the bowl with plastic wrap and refrigerate at least 1 hour or up to 3 hours. Warm the chicken broth and add the saffron strands, then allow to steep at least 1 hour or up to 3 hours.

Preheat the oven to 350 degrees F.

Remove the chicken from the marinade. In a Dutch oven over high heat, brown the chicken in 2 tablespoons olive oil, about 2 to 3 minutes tossing occasionally to brown on all sides. Set chicken aside on a plate.

Reduce the heat to medium; add 1 tablespoon olive oil to the pan, and sauté the onion until golden, about 5 minutes. Place the chicken on top of the onions and add any accumulated juices from the plate. Arrange the zucchini and tomato quarters on top of the chicken and tuck in the figs and olives. Season well with salt and pepper.

Pour the chicken broth mixture over the chicken mixture. Cover and place on the bottom rack of the oven. Let cook undisturbed 1 1/2 to 2 hours, until the vegetables are tender and the chicken is tender. Remove from the oven and transfer the contents of the Dutch oven to a large serving dish.

Heat a small saucepan over high heat and add the pine nuts and stir to toast about 2 to 3 minutes. Pour the nuts over the vegetables and chicken on the serving dish.

Sprinkle with the chopped parsley and serve, spooning over the sauce in the dish and garnishing each plate with the lemon quarters and good whole grain crusty bread.

Spice Mixture:

• 1 teaspoon ground cinnamon
• 1 teaspoon ground cardamom
• 1/4 teaspoon ground turmeric
• 1/2 teaspoon ground cumin
• 1/2 teaspoon sweet paprika
• 1/2 teaspoon ground ginger
• 1 1/2 teaspoons kosher salt
• 1/2 teaspoon cracked black pepper

Combine the spices in a coffee grinder and grind to a medium-fine powder. Add the kosher salt and pepper.

Recipe by Cindy Karas from: “Gourmet Sensations, Healthy Food Alternatives for the Body & Soul”

Moroccan Chicken with Figs

Grilled Fresh Peaches

Wash & dry peaches well. Cut in half & remove pit and score lightly with a sharp knife.
Grill on cut side first to sear & get some grill marks on it. Turn over & & grill the back side.

DONE! Serve hot or cold; both are great!

Recipe from “Gourmet Sensations, Healthy Alternatives” by Cindy Karas

Grilled Fresh Peaches

Frozen Banana Sorbet

• 1 ripe banana, frozen
• 1 tablespoon freshly squeezed lime juice
• 1 tablespoon honey

Peel the banana and cut into chunks about 1-inch long. Put the banana, lime juice and honey in a food processor and process by pulsing until it is pureed but still a little chunky. Spoon into a serving dish and serve.
You can use most frozen fruits. Just note that fruits with seeds do not blend well. My favorite is Mango!

From “Gourmet Sensations, Healthy Food Alternatives” by Cindy Karas

Frozen Banana Sorbet