Month: March 2023

Categories
Dessert Family Friendly Snacks

Fruit Salsa with Cinnamon Chips

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Fruit Salsa with Cinnamon Chips

This is an extremely healthy, delicious snack or dessert that the whole family will love.

Feel free to use a combination of your favorite fruit in season. Firm frozen fruit can be used.

Fruit Salsa:

Ingredients

  • 1/2 cup sliced strawberries
  • 1/2 cup blueberries
  • 1 apple
  • 1-pound sliced peaches
  • 1/2 cup pineapple chunks
  • 3 tablespoons all-fruit jelly 
  • 2 tablespoons lemon juice
  • 1 tablespoon chopped fresh mint leaves

Instructions

  1. Finely chop all fruit.
  2. Chiffonade (finely slice) the mint.
  3. Juice the lemon and whisk with the jelly in a small bowl.
  4. Combine fruit, mint, and jelly-lemon mixture in a large bowl and stir gently to evenly coat the fruit. Taste and adjust flavors as needed.
  5. Refrigerate to combine flavors while the chips are prepared.

Sweet Tortilla Chips:

Ingredients

  • 6 six-inch corn tortillas
  • Olive oil spray
  • 1 teaspoon ground cinnamon

Instructions

  1. Preheat the oven to 350 degrees.
  2. Spray both sides of the tortillas with oil.
  3. Stack tortillas and cut into sixths with a sharp knife. Arrange tortilla wedges on a parchment paper lined baking sheet in a single layer, using two sheets if needed.
  4. Sprinkle chips with cinnamon and bake for 5-8 minutes, then flip/rotate chips, and bake for 5-10 minutes more. Cool for 10 minutes. (Chips will be done when crisp at the edges. They will crisp up more when cooling.)
  5. Serve with salsa and enjoy!
Categories
Snacks

Buffalo Dill Jerky

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Buffalo Dill Jerky

A great protein-filled snack packed with flavor. Feel free to add a sprinkling of cayenne if you like your jerky hot.

Ingredients

  • 1 – 8 oz. package of Soy Curls (about 4 cups dry)
  • 2/3 cup buffalo sauce (we like Primal Kitchen brand)
  • 2 cloves garlic, pressed (or use 1 teaspoon garlic powder)
  • 1 tablespoon low sodium tamari sauce
  • 1 teaspoon celery seed, ground
  • 2 tablespoons fresh dill, finely chopped (or 3 teaspoons dried)
  • ½ teaspoon paprika

Instructions

  1. Preheat oven to 250 degrees F and cover baking tray with parchment paper.
  2. Soak 8 oz. of the soy curls (or about 4 dry cups) in a large bowl with water to cover for 5-10 minutes.
  3. While the soy curls are soaking, place the remainder of the ingredients in a medium sized bowl and mix well.
  4. Drain the soy curls, and squeeze to remove excess water.
  5. Pour the buffalo sauce over the soy curls, stirring to evenly coat.
  6. Spread the soy curls on a parchment covered rimmed baking tray (or cookie sheet) and bake at 250 degrees F for an hour, turning approximately every 20 minutes. Cook to desired dryness, noting that jerky will continue to dry as it cools.
  7. Store in the refrigerator.
Categories
Soups

Shiitake Miso Soup

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Shiitake Miso Soup

This delicious soup can be put together quickly for a light weeknight meal. For a heartier take, consider adding a small scoop of brown rice to the bowl with the tofu.   

You can use your favorite type of miso paste in this recipe. If you are just beginning, start with white miso.

  • White (Shiro): fermented the shortest amount of time, milder and sweeter.
  • Yellow (Shinshu): mid-way between white and red in flavor.
  • Red (Aka): Fermented the longest with a stronger umami flavor.

Makes 4 servings.

Ingredients

  • 1 bunch green onions
  • 3 ounces shiitake mushrooms (about 8 shiitakes), stems removed, sliced
  • Avocado oil spray
  • 6 cups vegetable (or mushroom) broth
  • 1 tablespoon tamari sauce
  • 1 tablespoon mirin
  • 3 tablespoons miso paste 
  • Salt and pepper to taste
  • 3 cups greens (such as chard, spinach, beet greens), torn or cut into bite-sized pieces
  • 1 14 oz. pkg of firm tofu
  • 3 tablespoons dried wakame seaweed, rehydrated in water and chopped
  • Garnishes: sliced green onions, furikake seasoning, white or black sesame seeds

Instructions

  1. Slice white and light green parts of the green onions. Slice the green tops separately for garnish.
  2. Spray a large pot over medium heat. Add the sliced shiitake mushroom tops, cooking for about 8 minutes until softened. Add the light parts of the sliced green onions and stir, heating briefly.
  3. Add the broth, soy sauce and mirin. Add wakame. Bring to a low boil and then simmer for 10 minutes.
  4. While the soup is simmering, prepare the tofu. Drain tofu and cut into 1/3 inch cubes. Divide the tofu cubes among 4 bowls.
  5. Add the miso paste to a small bowl and add about ½ cup broth and whisk until smooth. Set aside.
  6. Add the greens to the simmering soup, cooking briefly until just wilted. Turn heat off.
  7. Add the miso mixture off the heat. Do not to boil the miso paste to keep the healthy fermented bacteria alive.
  8. Taste and adjust seasonings.
  9. Ladle the hot miso soup over the tofu.
  10. Sprinkle with scallions and sesame seeds and serve.
Categories
Soups

White Bean & Wild Rice Soup

White Bean & Wild Rice Soup

This soup has so many nourishing ingredients in one comforting recipe. Round it out with some hearty whole grain bread for the perfect fall or winter meal.

Makes 4 servings

Ingredients

Creamy base

  • 1 cup unsweetened almond, cashew, soy or oat milk
  • ⅓ cup raw cashews
  • ¼ cup cooked cannellini beans, drained and rinsed
  • 2 tablespoons white miso paste
  • 1 T Dijon mustard

Soup

  • Olive (or avocado) oil spray
  • 1 onion, diced
  • 1 celery stalk, chopped
  • 1 large carrot, chopped
  • 8 ounces cremini mushrooms (or other mushrooms of your choice), sliced
  • 5 garlic cloves, minced
  • 2 tablespoons minced fresh rosemary (or 2 teaspoons dried)
  • 2 teaspoons minced fresh thyme (or 1 teaspoon dried)
  • 3 cups cooked cannellini beans, drained and rinsed
  • ½ teaspoon freshly ground black pepper, more for serving
  • 4 cups vegetable broth (or water)
  • 1 ½ cups cooked wild rice
  • 2-3 tablespoons fresh lemon juice
  • 4 cups chopped kale
  • Chopped parsley for garnish, optional
  • Red pepper flakes, optional
  • Salt, to taste

Instructions

  1. Make the creamy base: Place the milk, cashews, white beans, miso paste, and Dijon mustard in a blender and process until smooth. Set aside.
  2. Make the soup: Spray a medium-large Dutch oven (or large pot) with oil spray and heat over medium. Add the onion, celery, carrot, and mushrooms and stir. Cook, stirring occasionally, until the mushrooms are tender, 8 to 10 minutes.
  3. Add the garlic, rosemary, thyme, cannellini beans, pepper, and broth and stir. Cover and simmer for 20 minutes.
  4. Stir in the cashew mixture, rice, 1 tablespoon lemon juice, and kale. Simmer over low heat until the kale is wilted, about 5 minutes. Season to taste with salt and pepper. Serve with more lemon juice, parsley and pinches of red pepper flakes, if desired.

Note: The soup will thicken with time. If you are not serving right away, stir in additional water to thin to desired consistency.

 

 

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