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Basil Pesto with Cashews

August 24, 2013/in Healthy Recipes

Basil Pesto with Cashews. It’s vegan, gluten-free, and dairy-free.

According to WebMD, basil has numerous health benefits. So Basil Pesto with cashews is a perfect addition as a complement to a salad or get-together appetizer.

Basil is a powerful antioxidant

Basil contains antioxidants such as lutein, zeaxanthin, beta-carotene, and beta-cryptoxanthin. Many of basil’s health benefits come not only from these antioxidants but from its essential oils.

Basil is simple to grow inside or out. Growing indoors is one way to enjoy it all year long.

Garlic is a Superfood

Of course, garlic is a powerhouse antioxidant as well as antiviral, antibacterial food. I always recommend buying organic when possible and garlic is no exception. If you do not purchase organic, the garlic can be bleached to give it that pristine white color. According to HealthLine:

Garlic supplements are known to boost the function of the immune system. A large, 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared with a placebo (5Trusted Source). The average length of cold symptoms was also reduced by 70%, from 5 days in the placebo group to just 1.5 days in the garlic group. Another study found that a high dose of aged garlic extract (2.56 grams per day) reduced the number of days sick with a cold or flu by 61% (6Trusted Source).

Remember to crush, chop, or mince garlic 10 minutes before cooking. During this time the maximum allicin is created and stays intact during cooking.

What’s unique about this recipe is that I substituted the typical cheese for nutritional yeast and the pine nuts for cashews.

My goal is to find local produce or produce from the United States and since pine nuts are typically only from China, cashews can be grown in southern Florida or Hawaii. Cashews are rich in fiber and contain heart-healthy fats and protein. They’re also a good source of copper, magnesium, and manganese.

Another benefit of consuming garlic and basil is that they support digestion. Digestion is the foundation of our health. If you experience any of the signs of digestive stress (gas, bloating, acid reflux, lower abdominal pain, constipation, or diarrhea), give us a call to provide you with nutritional support.

Ingredients (recommend organic when possible)

A large bunch of basil (about 3-4 cups of leaves)
3 cloves of garlic (add more or less depending on taste)
1/4 c raw cashews

1/4 c raw walnuts
1/3 cup Nutritional yeast
1/2 cup good quality olive oil (expeller pressed)
1/2 tsp kosher salt

Directions

Chop the garlic at least 10 minutes in advance to release the allicin. Place all in a Vitamix or food processor and mix until smooth. Serve with gluten-free crackers or bread. Store in the refrigerator as it will keep for 5-7 days. You may freeze it as well and keeps it for 3-4 months. Basil pesto with cashews is perfect with my favorite crackers from Mary’s Gone Crackers. They do not use toxic seed oils in their crackers which is why I love them. And they taste great!

No Sodium Taco Seasoning

May 2, 2011/in Healthy Recipes

No Sodium Taco Seasoning

Finding no sodium taco seasoning in the store is almost impossible. So I decided to start making my own that contains real ingredients only. Also, you’ll know that this seasoning does NOT contain preservatives and unsafe additives, dairy or whey that the store-bought packets often do.

This is an ingredient list and nutritional facts of a conventional taco seasoning packet. The sodium is 16% (yikes) plus whey (What the label doesn’t tell you: hormones, antibiotics, GMOs, glyphosate) and potato starch (more GMOs and glyphosate). The levels are only assuming you eat two tacos. Each time you make a healthier choice, you are protecting your gut (the foundation of immune health), your liver, kidney, brain, and all vital organs.

This no-sodium taco seasoning recipe takes minutes to make, saves money, and protects your health! I triple the recipe so I always have enough for a couple of extra meals, saving time. With this taco seasoning recipe, you can adjust the level of spice to your tastes.

This makes about 2 Tablespoons or enough for 1 pound of ground meat or beans. I double or triple the recipe to keep on hand to add to soups and stews as well. I purchase all organic spices as well. Typically, I buy in bulk from Mountain Rose Herbs to save additional money as they ship in bags instead of glass bottles. I save the store-bought bottles and refill them as needed.

Ingredients:

1 T. Chili Powder
½ t. Paprika
¼ t. Garlic Powder
¼ t. Onion Powder
1½ t. Cumin
¼ t. Red Chili Pepper Flakes
¼ t. Oregano

Place all ingredients in a bowl and mix well. If you are storing or making a double or triple batch, I mix in a glass pyrex cup with a pour spout and use a funnel to pour into my glass jar.

Roasted Edamame Salad

December 31, 2010/in Healthy Recipes

Roasted Edamame salad is a great summertime salad with fresh tomatoes. You can eat this as a meal as edamame is a great source of complete protein. It also works as a hearty side dish.

Ingredients:

12-16 ounces fresh or frozen shelled edamame (soybean), non GMO or organic
1/2 cup fresh organic corn kernels
1/4 cup finely diced scallion or green onion
1 clove garlic, minced
1 tablespoon olive oil
3/4 teaspoon kosher or sea salt
1/4 teaspoon freshly ground black pepper
1 cup chopped fresh tomato
1/4 cup chopped fresh basil leaves
1 tablespoon red wine vinegar

Preparation:

Preheat the oven to 400 degrees F.

Place the edamame, corn, scallion, garlic, olive oil, salt and pepper into a 13 by 9 pan and stir to combine. Place on the middle rack of the oven and roast for 10 to 15 minutes, just until the edamame begins to brown.

Remove from the oven and place in the refrigerator until completely cool, approximately 30 minutes.Add the tomato, basil and vinegar to the edamame mixture and toss to combine. Taste and adjust seasoning, as desired. Serve chilled or at room temperature.

Serves 4

Mocha Mousse Recipe

February 3, 2010/1 Comment/in Healthy Recipes

This is an amazing Mocha Mousse recipe made with tofu. I tricked my hubby one night and served this after he told me he’d “never eat tofu”. Because it tastes like the most delicious chocolate mousse ever, he loved it– but he WAS quite surprised to find out he just ate tofu! Note with tofu or any soy-based ingredient, use organic non-GMO sources.

The beauty of this dessert is that you can eat it for breakfast or anytime you crave something chocolate. It’s loaded with protein and only uses a natural source of sweetener from dates.

Despite what you may have heard, soy is a healthy food. Its safety and health value depend on how it was produced and processed. Like most other plant foods, the healthiest soy foods are the least processed. Young soybeans, also called edamame, can be steamed and eaten right from their pods. This is one of my favorite snacks. Soybeans are also used to make other foods such as soy milk, tofu, tempeh, and miso, as well as soy meats and cheeses.

Eating whole soy foods may reduce the risk of breast cancer and several other types of cancer, fibroids, and even inflammation. Soy is helpful for bone health, heart health, and menopausal symptoms.

Ingredients:

1 12.3-ounce package of organic firm silken tofu
2 tablespoons cocoa or carob powder. You can also use a chocolate protein powder.
1 tablespoon grain-based coffee substitute granules (optional) or instant decaf coffee such as Mount Hagen organic fairtrade coffee
1/2 teaspoon vanilla extract
1/2 cup chopped dates, or 1/3 cup date sugar*

Directions:

Mix tofu, cocoa or carob powder, coffee substitute, if using, and vanilla in a blender or food processor.

Next, add dates or date sugar to the blender and blend thoroughly.

Chill, eat and enjoy.

The recipe makes 5 servings.

*Date sugar is simply made from finely grounded dehydrated dates.

If you don’t have chocolate protein, you can use vanilla also. Although, I can’t guarantee it would be as delicious. Here is my favorite plant-based vanilla protein.

Nutrition Information

Recipe from Delisa Renideo, Food for Life Instructor for the Cancer Project

Let me know how much you enjoyed it or any substitutions you made that worked. Especially let me know if you tricked your spouse or kiddos into eating tofu!