Author: freshphysician

Categories
Family Friendly Snacks

Kale Chips

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Kale Chips

You will be surprised how delicious these chips are.  Your whole family will eat them up! Try adding different flavors (nutritional yeast, herbs and spices) for different variations.

Makes: 4 Servings

Difficulty level: very easy

Ingredients:

  • 1 bunch kale (about 10 oz.)
  • Olive oil spray
  • Salt for sprinkling

Instructions:

  1. Preheat oven to 275°F (150°C). Wash and dry kale. Cut the leaves from the spine, then roughly tear the leaves into desired sized pieces.
  2. Lightly spray and then massage oil into the leaves, making sure each piece of kale has a thin coat of oil. Sprinkle lightly with salt.
  3. Lay kale in a single layer on a baking sheet, uncurling the leaves as much as possible. You may need two baking sheets. Bake for 10 to 12 minutes, watching closely. They’re done when crispy but not brown (and will continue to crisp as they cool). 
  4. For maximum crispiness, eat soon.
Categories
Family Friendly Snacks

Whipped Hummus

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Whipped Hummus

This is a delicious, light and fluffy hummus – a delicious way to get more of those health promoting beans into your diet.

Ingredients:

  • 1 can chickpeas, drained, reserving the liquid
  • 2 garlic cloves
  • 3 tablespoons freshly squeezed lemon juice (about 1 lemon)
  • 1/3 cup tahini
  • Water
  • Salt and black pepper to taste

Instructions:

  1. Add the can of chickpeas and 1/3 cup of the reserved chickpea liquid, garlic, and tahini to a blender.
  2. Blend on high speed, adding more liquid as needed until whipped up and light.
  3. Season with sea salt and black pepper.

Serve with cut vegetables, crackers or pita chips.

Categories
Sauces, Dips & Dressings

Vegan Parmesan

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Vegan Parmesan

A great substitute for all of your parmesan needs.

Yield: 1-1/2 cups

Ingredients:

  • 3/4 cup raw cashews
  • ¼ cup nutritional yeast
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 3 tablespoons chopped green olives, patted dry
  • 1 tablespoon white miso paste
  • 1 teaspoon sea salt

Instructions:

  1. Preheat oven to 275 degrees.
  2. Place all the ingredients in a food processor and pulse until finely ground, approx. 1 – 2 minutes.
  3. Cover a rimmed baking sheet with parchment paper and spread the mixture out evenly. Bake, stirring occasionally, until dry, about 30 minutes.  Cool to room temperature.
  4. If a finer texture is desired, place back into the food processor after oven-drying and cooling. Pulse until desired texture.
  5. Store in the refrigerator.

To download and print this recipe click here.

Categories
Sauces, Dips & Dressings

Cashew Cream

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Cashew Cream

This is an essential ingredient to substitute for cream or to add a creaminess to almost any dish.

Ingredients:

  • 1 cup raw, unsalted cashews
  • Water
  • Instructions

Instructions:

  1. Place cashews in a bowl or jar and cover with water. Let soak 2 hours if you have a powerful blender or at least 6 hours for a standard blender. You can also cover cashews for 1 hour with boiling water for a faster soak time.
  2. Drain the cashews, and place in the blender. Adjust the consistency as needed by adding more or less water. Approximately one cup of water for heavy cream thickness, two cups of water for half-and-half thickness, and three cups of water for milk thickness. Blend on low speed until incorporated then on high speed until very smooth—a few minutes. I like to blend a thick mixture, then just add water as needed for any use.
  3. Store in covered container in the refrigerator or make a larger batch and store in small amounts in the freezer. The cashew cream will thicken with time (especially if frozen). Whisk with additional water to regain your desired consistency.

Use for coffee creamer, on pasta or in place of cream in any dish.

Categories
Pasta

Grain Salad with Tahini & Apricots

Grain Salad with Tahini & Apricots

This dish stands alone as a light meal or on the side of a health bowl or salad. It makes a great addition to a pot luck.

Serves 4-6 as a main dish or 8-10 as a side dish.

Ingredients:

  • 2 cups uncooked oat groats (or farro)
  • 3 tablespoons honey
  • 4 tablespoons tahini
  • 2 tablespoons water
  • 3 tablespoons lemon juice
  • 1/2 teaspoon salt, more to taste
  • 1/2 teaspoon freshly ground black pepper
  • 2 tablespoons finely diced red onions
  • 3 tablespoons chopped fresh cilantro
  • 3 tablespoons chopped fresh mint
  • ¼ cup finely chopped dried apricots
  • ¼ cup toasted sliced (or slivered) almonds
  • Additional cilantro, mint leaves, or sliced dried apricots for garnish (optional)

Instructions:

  1. Cook the grain according to the package instructions. Set aside.
  2. Whisk the honey, tahini, lemon juice, water, salt and pepper together in a large bowl. (You may need to add more water if your tahini is particularly thick. Add one tablespoon at a time until you have a dressing consistency.)
  3. Add the grain to the bowl and toss to coat. Fold in the onions, cilantro, mint and apricots. Taste, adjusting seasonings to taste.
  4. Let rest for 15 minutes or refrigerate until ready to serve. Serve chilled or at room temperature, topping with almonds and a sprinkling of fresh herb leaves or extra sliced apricots (optional) before serving.
Categories
Sauces, Dips & Dressings Snacks

Marinated Mushrooms

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Marinated Mushrooms

 Keep these on hand to add more healthy mushroom power to meals or for a quick snack.

Ingredients:

  • 16 oz. white button (or baby bella) mushrooms, sliced
  • 1 small shallot, finely chopped
  • 1 clove garlic, minced or pressed
  • Pinch of red pepper flakes
  • 2 tablespoons chopped fresh parsley
  • ¼ cup red wine vinegar
  • ¼ cup water
  • 1 tablespoon olive oil

 

Instructions:

  1. Place mushrooms in a glass bowl and microwave for 3-4 minutes, until they have cooked down slightly and released some of their juice. Drain.
  2. Mix together the remainder of the ingredients and pour over the mushrooms. Stir to combine and move to a clean jar. Cover and refrigerate for 24 hours.
Categories
Family Friendly Vegetables

Easy Butternut Squash

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Easy Butternut Squash

This recipe is quick, easy, and delicious enough to become a family favorite.

Makes 4 servings

Ingredients:

  • 1 small butternut squash (or 4 cups of pre-cut)
  • 1/2–1 cup water
  • 1 tablespoon maple syrup
  • 1 tablespoon reduced-sodium soy sauce

 

Instructions:

  1. If using a whole squash, peel and seed and cut the squash into 1-inch cubes. This will provide approximately 4 cups.
  2. Place cubed squash into a pot with ½ cup water, maple syrup, and soy sauce. Cover and simmer over medium heat until the squash is fork tender, about 15 minutes, adding additional water if needed.
  3. Taste and adjust seasonings.
Categories
Family Friendly Snacks Vegetables

Easy Edamame

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Easy Edamame

Edamame make a fun and satisfying snack or side dish. They are full of fiber and special antioxidants called isoflavones. When you find them at Japanese restaurants, they are often just seasoned with a pinch of salt but feel free to try out other flavor combinations such as pepper, lemon, garlic, red chili flakes, etc.  We like to sprinkle with dulse, a dried sea vegetable that contributes a little saltiness and is a great source of iodine – great for your thyroid.

Ingredients:

  • Desired amount of edamame (frozen or fresh)
  • Desired seasonings
    • Salt
    • Pepper
    • Lemon
    • Dulse
    • Garlic
    • Etc.

Instructions:

  1. Fill a pan with water and boil.

  2. Add the edamame.
  3. Boil for about 3 minutes if eating from the pod (or 6 minutes if smashing for dips, etc).
  4. Taste one to ensure desired doneness.
  5. Drain and rinse with cold water to retain the green color.
  6. Sprinkle with desired seasonings. 
Categories
Vegetables

Steamed Artichokes

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Steamed Artichokes

Artichokes are an absolute favorite vegetable and are one of the highest fiber foods out there – great for building up your healthy gut bacteria.

To enjoy them at their freshest buy them in Spring (March through May) or October. To ensure that they are fresh, give them a squeeze and hear them squeak. Otherwise, they are old and dried-out and will not be worth the effort. 

Instructions:

  1. Trim artichokes: cut off stem just below base so it sits flat. With the artichoke on its side, straight cut thru top of artichoke (creating a flat top) leaving last two rows of leaves. Next trim off the pointy tips of the remaining leaves with kitchen scissors.
  2. Add 1” depth of water to a covered pot and boil water.
  3. Place artichokes base-side down into the pot. Reduce heat to low boil and cover.  Steam for about 30 minutes (or more depending on size).  The artichoke is done when an outer leaf pulls off easily.  Do not overcook!
  4. Serve with vegan mayo, lemon mayo or olive oil with a squeeze of lemon.
Categories
Pasta

Sorghum with Miso and Mushrooms

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Sorghum with Miso and Mushrooms

An extremely delicious way to up the protein and fiber in your diet.

Ingredients

  • 3 cups water
  • 1 cup whole-grain sorghum
  • 2 teaspoons avocado oil or avocado oil spray
  • 16 ounces sliced white or baby bella mushrooms
  • 1 medium yellow onion, diced
  • 3 cloves of garlic, minced or pressed
  • ¼ cup white wine
  • ¼ cup vegetable broth
  • 1/8 teaspoon turmeric (optional)
  • 2 tablespoons white or yellow miso
  • Salt and pepper, to taste
  • 1/4 cup chopped parsley
  • 1 tablespoon fresh lemon juice 
  • 3 tablespoons toasted almond slices (or other chopped nuts for texture) 

Instructions

  1. Combine 3 cups water and sorghum in a medium saucepan. Bring to a boil and reduce heat to low. Cover and cook for 1 hour, stirring half-way through. Remove from heat, stir, cover and let stand until more liquid is absorbed, 15 to 20 minutes. (The grains should retain a firm, chewy texture.) Drain the residual water.
  2. Heat 1/2 of the oil in a large nonstick skillet over medium-high heat. Add  the mushrooms, and sear for 3 minutes without stirring to brown the mushrooms. Continue to cook, stirring occasionally until cooked through. Remove the mushrooms to the plate.
  3. Reduce heat to medium. Add onion and broth, cooking until onions are soft and fragrant, about 3 minutes. Add the white wine, garlic, turmeric and miso and whisk until the miso is dissolved into the mixture.
  4. Add the mushrooms and sorghum to the pan, stirring to heat through, cooking until most of the liquid is absorbed. Taste and adjust seasonings, adding salt and pepper as desired.
  5. Stir in parsley and lemon. Serve warm or at room temperature, topping with extra chopped parsley and toasted almond slices before serving.