Whole Food Recipe: Bok Choy, Carrot and Apple Slaw

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Whole Food Recipe: Bok Choy, Carrot and Apple Slaw

Recipe submitted by Chef April Boeke of Culinary Innovations.

This is a fresh, cooling dish perfect as the temperatures rise and spring brings the increased availability of fresh produce. As always, use organic or fresh, clean and/ or locally grown ingredients whenever posible. Raw foods are also great sources of enzymes which support our digestive system, weight-loss and provide energy.

Bok Choy, Carrot and Apple Slaw

  • 1 lb of baby bok choy Salt / Pepper
  • 1 Apple – peeled and cut into matchsticks
  • 2 Large Carrots – shredded
  • 3 TBSP – lemon juice
  • 1 TBSP Extra Virgin Olive Oil
  • 1 tsp. finely grated peeled fresh ginger

Rinse the bok choy under cold water to remove grit. Cut crosswise into thin strips; place in a large colander and sprinkle with salt. Toss to coat. Top with a plate that fits inside the colander. Set aside to drain.

In a large bowl; mix apple, carrots, lemon juice, oil and ginger. Add bok choy; season with salt and pepper.

Coconut Cacao Snowballs

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Coconut Cacao Snowballs

These make a wonderful sweet treat for those needing an energy boost or a sweet fix plus they are so good for you. The benefits of this snacks powerhouse ingredients are featured below.

Ingredients:

  •  1 cup raw almonds (soaked preferably)
  • 12 pitted medjool dates
  • 1/4 cup cacao nibs
  •  1 tablespoon coconut oil
  • 1/4 cup +2 tablespoons shredded unsweetened coconut
  • 1 teaspoon pure vanilla extract
  • 1/8 cup Chia seeds

Preparation:

  1. Set aside the 2 tablespoons shredded coconut in a small plate. Place all ingredients into food processor or Vitamix and blend for 1 to 2 min., until the mixture becomes similar to very fine sticky pebbles.
  2. About a teaspoon at a time, roll into 1 inch balls and dipped in shredded coconut to lightly cover entire ball.
  3. Enjoy

Serving Size: 1 ball | Calories: 124 | Total Fat: 7 g | Saturated Fat: 2 g | Cholesterol: 0 mg | Sodium: 1 mg | Total Carbohydrate: 15 g | Dietary Fiber: 3 g | Sugars: 11 g | Protein: 3 g

Here is why these delicious snacks are a nutritional powerhouse:

Almonds are a nutrient-dense food in the nut family, they are a rich source of fiber and protein, omega-3 and omega-6 essential fatty acids, calcium, phosphorus, iron, magnesium, zinc, copper, selenium, and niacin, and of course, vitamin E, an important antioxidant that helps to neutralize free radicals.  Note:  I always recommend you soak your almonds in filtered water for about 8-10 hours, rinse and drain before consumption.

Dates are a great source of fiber and protein, dates are also rich in mood and energy boosting B-vitamins, iron, heart-healthy potassium, and thanks to their naturally occurring sugars, provide a great energy boost. Dates also contain antioxidants known as tannins, which have anti-infective and anti-inflammatory properties.

Cacao Nibs are a good for you & delicious chocolate because it is nutrient and antioxidant-dense. Cacao contains neurotransmitters that are associated with a healthy mood: serotonin, dopamine, and phenylethylamine. Cacao has also been linked to improved cardiovascular health, containing polyphenols – the same beneficial antioxidants found in red wine. The key to remember here is cacao (the raw completely natural and unprocessed form of chocolate) is the good stuff – not the processed bar that you’re buying at the store.

Coconut Oil is always highly recommended by me as it’s a rich source of healthy fats that has been linked to enhanced  metabolism, immune system, and blood sugar stabilization, amongst other things. I’ve spoken at length about my love affair with coconut oil. You can get yourself some and learn more about how great it is here.

Unsweetened Shredded Coconut is just as great as coconut oil because coconut oil is a by product of coconut meat (which is what the shreds are).

Chia Seeds are another favorite of mine, they are a great source of fiber, calcium, protein, omega-3 fatty acids and antioxidants. Plus, they aid in retaining hydration. I’ve written about chia seeds before, you can read more about them here.

Banana Blueberry Overnight Oats

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Banana Blueberry Overnight Oats

A submitted recipe by Wendy Nugent, published with permission.

This is basically my version of Overnight Oats In A Jar from a website called skinnytaste.com.  I have been eating this as a quick go-to breakfast, but still felt like I was lacking in the protein department.  I like to eat my oats cold, but some people like to take it out of the refrigerator for a few minutes before they eat it, to take the “chill” out. Let me know what you think!

  • 2 Tbsp Modere Pure Vanilla Slim Shake or your favorite plant-based protein powder
  • 1 cup Unsweetened Almond milk
  • 1/4 cup old fashioned rolled oats (Instant works ok too if that is all you have on hand)
  • 1 Tbsp chia seeds
  • 1/4 ripe banana, sliced (I slice, bag, and throw the rest in the freezer)
  • 1/4 cup fresh organic blueberries
  • Dash cinnamon
  • 1-2 Tbsp chopped nuts of choice, optional (almonds, pecans, walnuts are all great options) Be sure to soak them overnight for optimal absorption!

I start by adding the Modere Pure Vanilla Slim Shake with part of the milk and whisk with a fork, then add the remainder of the milk to get a smooth consistency. Then add the remaining ingredients except for the nuts (if using) and stir.  Let sit in a covered container overnight and when ready to enjoy, top with chopped nuts of choice.  The mixture might still be a little lumpy, but by morning it should be smooth.  If not, just give it a quick stir in the morning and you are good to go.

This is so good and really keeps me feeling satisfied until lunch.  I might still have a mid-morning snack, but most of the time I make it to lunch without feeling famished.

Black Cherry Smoothie in glass jar

Smoothie Recipes

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The simplest and most delicious way to add more plants to your diet is through easy smoothie recipes. Consuming plants add more fiber and antioxidants to your diet. Plants are the key to reduce disease and inflammation plus maintain a healthy pH for proper digestion.

Protein Options

If you need a clean, tasty plant-based protein powder that is also delicious, try PowerMeal which is what I use and recommend. This link will save you 20%.

Smoothie Recipes

Here are a few recipes I love:

Black Cherry Smoothie in glass jarCherry Pie Smoothie

  • 1/2 cup frozen organic cherries
  • 1/2 cup organic vanilla plant-based yogurt
  • 1 cup water or coconut milk
  • 1/3-1/2  frozen banana
  • 1 scoop vanilla plant-based protein. Blend all in a blender or Vitamix. Enjoy!!

Winter Spice

  • 3 oz organic apple juice
  • 1 red organic apple sliced
  • 1 scoop frozen organic vanilla plant-based yogurt
  • 1/4 tsp. Cinnamon
  • 1 scoop vanilla plant-based protein

Place all ingredients in a blender and blend until smooth.

Christmas Coconut:

  • 1/4 cup apple juice or water
  • 1/2 cup grated unsweetened coconut
  • 1 T coconut oil or coconut cream
  • 1 tbsp. coconut milk
  • 1 banana frozen
  • 1 tsp Honey
  • 1 scoop vanilla plant-based protein

Peppermint Delight

  • 1 cup plant-based milk (use oil free brands like Malk or Califia)
  • ½ cup vanilla organic plant-based yogurt
  • 1/8 tsp Peppermint Extract or 1 drop peppermint essential oil (food grade)
  • 1 scoop vanilla plant-based protein

Pumpkin Gingerbread Smoothie

  • 1 cup water
  • 1/4 cup rolled oats
  • 1 tbsp chia seeds
  • 1/2 cup pureed pumpkin, organic (not pumpkin pie mix)
  • 1 tbsp blackstrap molasses
  • 1 small frozen banana
  • 1 tsp cinnamon
  • 1/2 tsp ginger
  • pinch nutmeg
  • Ice, if desired

Soak the oats, almond milk, and chia seeds for at least an hour or overnight. This helps them digest better and it also gives the smoothie a smoother texture.

Place all ingredients into a blender and blend until smooth. Add ice if desired.

Pear Ginger Smoothie

  • 1 organic sliced pear
  • 1-1 1/2 inch of ginger root (peeled)
  • 2 cups of water or plant-based milk plus ice
  • 2 scoops of vanilla plant-based protein
  • 2 scoops Phytogolds (ginger, turmeric, mango, cardamom, vanilla bean and black pepper fruit)* optional

*Phytogolds powder helps optimize digestive health and antioxidant capacity with a blend of phytonutrient-rich superfoods and fermented golden botanicals.

Blend all in blender or Vitamix.  This is one of my favorites! Makes 2 servings.

Chocolate Covered Cherries

  • 1 cup water or plant-based milk
  • ½ c organic sweet cherries pitted fresh or frozen
  • 1 scoop chocolate plant-based protein
  • Add a few ice cubes if you use fresh cherries versus frozen if you like it chilled

Blend in blender or Vitamix and enjoy!

Pumpkin Spice Cookies

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Pumpkin Spice Cookies

These chewy, moist cookies are easy to make and delicious. The amount of pumpkin in this recipe has high amounts of beta-carotene, which is convertible to vitamin A – necessary for healthy vision and cell growth. Have this available as an alternative to cookies with particularly high levels of refined sugar. Makes 36 3-inch cookies

Ingredients:

  • 3 cups gluten free flour
  • 4 teaspoons aluminum-free baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon salt
  • 2 teaspoons cinnamon
  • 1/2 teaspoon nutmeg
  • 1 15-ounce can solid-pack pumpkin purée (about 2 cups) or one fresh pumpkin
  • 2/3 cup agave nectar, honey or pure maple syrup
  • 1/2 cup molasses
  • 1 cup plant-based milk (I use almond milk)
  • 1 cup raisins (optional)

Directions:

  1. Preheat oven to 350 F.
  2. Mix together flour, baking powder, baking soda, salt, cinnamon, and nutmeg. In a separate bowl, combine pumpkin, sugar, molasses, and plant-based milk (almond milk) or water.
  3. Combine the two mixtures, then stir in raisins. Drop by tablespoonfuls onto a baking sheet lined with parchment paper.
  4. Bake 15 minutes, or until lightly browned. Remove from baking sheet with a spatula and place on a rack to cool.
  5. Once cool, store in an airtight container in the refrigerator.

Peanut Butter Granola Bars

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I splurged and got myself the Forks Over Knives – The Cookbook: Over 300 Recipes for Plant-Based Eating All Through the Year recently and I am super excited about it.

If you’ve not seen the Forks Over Knives movie, I highly recommend you do as soon as possible. Additionally, if you are on a quest for better health through whole foods nutrition, this book will get you off in the right direction! Here is a sample recipe that I’ve tried and really love:

Peanut Butter Granola Bars

Oh, these are so good and simple! They are full of crunchy, toasty, peanut-buttery deliciousness, with just a hint of cinnamon. These granola bars are a must for you lunchbox. The recipe calls for smooth peanut butter, but feel free to use chunky peanut butter if you want an extra peanut kick in your bars. Makes 8 Bars

  • ½ cup smooth peanut butter
  • ¼ cup 100% pure maple syrup
  • ¼ cup brown rice syrup
  • 1 teaspoon pure vanilla extract
  • 2 cups whole rolled oats (not quick-cooking or instant)
  • ½ teaspoon salt
  • ½ teaspoon ground cinnamon

1. Preheat the oven to 350°F. Line an 8 x 8-inch baking pan with a 10-inch square of parchment paper.

2. In a small saucepan or saucier, mix together the peanut butter, maple syrup, and brown rice syrup. Gently heat the mixture over low heat, whisking with a fork, just until it’s warm enough for the ingredients to incorporate and become smooth.

3. Remove from heat. Let the mixture cool a bit so that it’s still warm, but not hot. Mix in the vanilla, then add the oats, salt and cinnamon and mix very well.

4. Now, wet your hands and press the oats into the pan. Firmly press the oat mixture into the pan, pressing on the top and packing the bars as tightly as you can. Bake for 18 minutes, or until the sides of the bars and lightly browned.

5. Remove the pan from oven and let cool for about 10 minutes. Remove the bars from the pan by lifting up by corners of the parchment paper. Transfer to a cooling rack to cool completely (with the parchment underneath.

6. Use an 8-inch knife to slice the bars into eight rectangles. It’s best to press down firmly in one motion to slice, rather than using a sawing motion, which may make the bars crumble a bit. Slice once down the middle, and then 4 times across the other way.

7. Store bars in a tightly sealed container at room temperature.

Recipe from: “Forks Over Knives: The Cookbook” by Del Sroufe; Courtesy of Bonnie Schnautz and BRenewed (www.BRenewed.com)

Jill’s Lazy Sunday Stew

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Jill’s Lazy Sunday Stew

This stew is quick and easy. Serve it with some garlic bread and a salad for a great meal. The chili powder in this recipe gives the stew the kick it needs to keep you warm on those particularly cold days, while the beans provide protein, calcium, and fiber to keep you feeling fuller, for a longer period of time. Makes 8 servings

Ingredients: Choose ORGANIC whenever possible!

  • 1 30-ounce bag frozen hash brown potatoes
  • 2 14-ounce cans tomato sauce or diced tomatoes (if you prefer chunky soups)
  • 1 1/2 cups water
  • 2 15-ounce cans kidney beans, drained and rinsed
  • 1 15-ounce can black beans, drained and rinsed (optional)
  • 1 cup frozen corn
  • 5 ounces (about 1 cup) frozen spinach
  • 3 tablespoons chili powder
  • 2 tablespoons ground cumin
  • 1 tablespoon garlic powder
  • salt, to taste (optional)
  • 1 tablespoon vinegar (optional)
  • 3 or 4 green onions, chopped (optional)

Directions:

  1. Combine tomato sauce or diced tomatoes, potatoes, and water. Cover the pot and simmer at medium-high heat until potatoes are tender, about 20 minutes.
  2. Add the beans, frozen corn and spinach, and spices. Turn down the heat to a low setting and simmer until all flavors are blended.
  3. Serve the soup garnished with chopped green onions.

Nutrition Information:

Per serving (1/8 of recipe): calories: 282 | fat: 1.7 g | saturated fat: 0.3 g | calories from fat: 5.2% | cholesterol: 0 mg | protein: 11.9 g | carbohydrate: 59 g | sugar: 7.1 g | fiber: 11.3 g | sodium: 687 mg| calcium: 93 mg | iron: 4.8 mg | vitamin C: 21.9 mg | beta-carotene: 1549 mcg | vitamin E: 2.8 mg

Recipe from Jill Ovnik. Jill is a Food for Life instructor for The Cancer Project who believes that education and exposure to the right foods can improve health and change lives. This is why she is so passionate about healthy cuisine and has taught the Food is Elementary curriculum. Jill is the founder and president of the website Vegan Gal (www.vegan-gal.com). She is also the writer and producer of the DVD Change Your Food, Change Your Life. Jill received her certification from the Food Studies Institute.

Spicy Sweet & Sour Eggplant Recipe

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Spicy Sweet & Sour Eggplant Recipe

Eggplants are in season and we’ve been blessed abundantly with them from our CSA. I made this last night and it was delicious. Whether you are buying your eggplant from the local farmers market, growing your own, or finding them in your CSA shares this month, consider trying this mouth-watering whole foods recipe for a meat-free night one day this week.

Some notes on the recipe: The Arrowroot powder is the thickener in the sauce that replaces Cornstarch (typically GMO stuff). Obviously, cornstarch works as well if you don’t have access to arrowroot. The Sweet & Sour Sauce would be great with stir-fry also. If you are up to your ears in eggplant, remember, you can blanch and freeze eggplant to enjoy this winter.

Spicy Sweet & Sour Eggplant

Eggplant and bell peppers are cooked in a spicy, pineapple sweet–and–sour sauce. Serve this dish with brown rice ,quinoa or  by itself. If you aren’t able to use fresh pineapple, make sure to use pineapple canned in juice, not syrup. Serves 4

  • 1 large yellow onion, peeled and chopped
  • 1 medium red pepper, seeded and chopped
  • 1 medium green pepper, seeded and chopped
  • 1 large eggplant, stemmed and cut into 1/2 inch dice
  • 2 cloves garlic, peeled and minced
  • 2 teaspoons crushed red pepper
  • 2 cups pineapple chunks, or one 20 ounce canned, drained
  • 1 batch pineapple sweet–and–sour sauce (see below)

Place onion, peppers and eggplant in a large skillet and sauté over medium high heat for 8 to 9 min. or until the vegetables are tender. Add water (1 to 2 tablespoons at a time) to keep the vegetables from sticking to the pan. I used a bit of coconut oil as well.  Add the red and green pepper, eggplant, garlic, crushed red pepper, pineapple, and sweet and sour sauce. Cook for 5 min.

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Pineapple Sweet & Sour Sauce

This unusual sauce goes well with a variety of dishes, such as spicy sweet and sour eggplant (above). There are many variations on sweet & sour sauce but this one is one of my favorites. The brightness of the pineapple juice pairs well with all kinds of vegetables and grains, and this sauce is a great one to have on hand for last-minute stirfry. Makes 2 cups.

  • 1 1/2 cups of unsweetened pineapple juice
  • 1/4 cup apple cider vinegar
  • 1/4 cup low-sodium soy sauce
  • 1 clove garlic, peeled and minced
  • 1/4 cup plus 2 tablespoons brown rice syrup, or more to taste
  • 2 tablespoons arrowroot powder, dissolved in 4 tablespoons of cold water

Combine the pineapple juice, vinegar, low-sodium soy sauce, garlic and brown rice syrup in a saucepan bring the pot to a boil, and whisked around the arrowroot mixture. Cook until thickened, about 1 min.

Above recipes are from the new: Forks Over Knives Recipe book. Loving this book which is from the documentary. If you haven’t watched this DVD documentary, or checked out the  recipe book, you can pick it up at library.

Recipe Food Facts- Did you know…

  • Pineapple (especially the stem) contains bromelain which has anti-inflammatory properties.
  • Eggplant skin is packed with nasunin, a powerful antioxidant that protects your cells from free radical damage.
  • A single 1-cup serving of eggplant contains 3 g of dietary fiber!
  • Red bell peppers contain lycopene, which may help reduce the risk of cancer and heart disease.

HC Hung of the Harvard School of Public Health reports: eating nutrient-rich vegetables like eggplant can reduce the incidence of chronic diseases like stroke and cancer. In a paper published in the November 2004 issue of the “Journal of the National Cancer Institute,” Hung found that vegetable consumption was associated with significantly decreased chronic disease risk in a sample of 70,000 women.

Spiced Oatmeal Cranberry Cookies

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Spiced Oatmeal Cranberry Cookies

These cookies make a great treat and the cranberries contain an array of cancer-fighting antioxidants. The deep red pigments also protect against cancer. In the fall, raspberries make a comeback and you can try substituting cranberry for raspberry too. Feel free to substitute the brown sugar with 1/4 cup of date sugar or 1/2 cup agave nectar. (If using agave, reduce the 1/2 cup nondairy milk by a tablespoon.) Makes 27 cookies

Ingredients:

  • 3/4 cup organic butter or coconut oil
  • 1 cup sweetened dried cranberries
  • 3 cups quick-cooking or rolled oats
  • 1/4 teaspoon nutmeg
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon ground ginger
  • 1/2 teaspoon aluminum-free baking powder
  • 1 1/4 cups gluten-free flour
  • 1/2 cup nondairy milk (almond, coconut, nonGMO soy)
  • 1 teaspoon vanilla extract
  • 1/2-2/3 cup brown sugar (use 1/2 c for less sweet version)
  • butter or oil to coat pan
Directions:
  1. Preheat oven to 350 F.
  2. Cream together butter and sugars until smooth. Add vanilla and nondairy milk and mix well.
  3. Add flour, baking powder, and spices until well mixed, then stir in oats and cranberries.
  4. Spoon 1 1/2-inch balls onto a lightly greased pan and bake for 14 to 18 minutes, or until done.

 

Easy Summer Tomato Salad

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Easy Summer Tomato Salad

I am notorious for throwing random things together and calling it lunch or dinner.  Today’s lunch included three simple ingredients that I had received from my Community Supported Agriculture; tomatoes, yellow sweet peppers and okra. It was delicious, simple and nutrient dense!

Easy Summer Tomato Salad Recipe

  • Tomatoes- 3 small, cut in bite size pieces
  • Okra – 3 raw, cut into bite size pieces
  • Yellow Sweet Pepper  – one-half of large pepper cut into rings.
  • 1 T of Balsamic vinegar and 1 T Extra Virgin Olive oil

I cut them up, placed in a bowl and poured the balsamic and EVOO over them in and it was delicious.  If you have time, let it stand in the refrigerator (even let is sit in there overnight if you can) the vegetables will absorb the vinegar and oil.

You can also add a dash or organic stevia if you like a bit of sweetness. Makes about 2 servings.

Watermelon Beverage Recipe: Watermelon seeds pack a nutritional punch!

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Did you know watermelon seeds are good source of vitamin B like Thiamin, niacin, folate plus high in minerals like magnesium, manganese, phosphorus, zinc, Iron, potassium and copper. Midmorning snack idea:

Watermelon Fruit Drink With Seeds:

  • 1/4 or 1/2 of watermelon with seeds
  • 2 T of gelled Chia seeds (for additional fiber, protein and calcium)

Blend watermelon, I prefer using my Vitamix until seeds break down. Once mellon is blended, pour in a glass with 2 T of gelled Chia seeds and enjoy.

Simple Oven Fried Fish

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This simple oven fried fish recipe is one of our family’s go-to meals. Growing up eating fish every week while living in Michigan holds fond memories for me. My dad loved to fish in summer and ice fish in the winter. He was always willing to take me with him.

Every Friday night was always fish night whether at home or at the local restaurant/bar! And it was always fried fish with french fries. This prompted me to find a recipe that modeled fried fish without the health implications of traditional fried food. Using coconut oil helps with that. We love to serve the fish with either homemade french fries made with organic potatoes or store boughten organic frozen french fries.

For variety, try this heart-healthy fish recipe with any kind of fish. All ingredients we use are gluten-free. Sometimes I mix half gluten-free bread crumbs with the corn meal based on what we have available.

Ingredients

  • 2 lbs fish fillets (we’ve used cod and flounder—however always use wild-caught, not farm-raised)
  • 1 Tbsp lemon juice, fresh
Liquid base
  • ¼ cup organic plant-based milk (almond, cashew, coconut)
  • 2 drops hot pepper sauce or 1/2 tsp of cayenne pepper
  • 1 tsp garlic, fresh, minced (use garlic powder if you don’t have fresh)
Coating
  • ¼ tsp white pepper, ground
  • ¼ tsp sea salt
  • ¼ tsp onion powder
  • ½ cup finely ground organic corn meal (or 1/4 c GF bread crumbs and 1/4 c cornmeal)
Extras

Preparation:
Preheat the oven to 475° F. Wipe the fillets with lemon juice and pat dry. Combine milk, hot pepper sauce, and garlic. Combine pepper, salt, and onion powder with cornmeal and place on a plate. Let fillets sit in milk briefly. Remove and coat fillets on both sides with seasoned cornmeal. Let stand briefly until coating sticks to each side of the fish. Arrange on a lightly oiled shallow baking dish. Bake for 20 minutes on the middle rack without turning. Cut into 6 pieces. Serve with fresh lemon.

Makes 6 servings.

Let me know what you think of this recipe in the comments. I hope you enjoy it as much as we do.