Author: freshphysician

Categories
Family Friendly Salads Snacks

Cowboy Caviar

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Cowboy Caviar

Cowboy Caviar

An easy crowd-pleaser that takes only 15 minutes to make. This recipe is likely to become a favorite and can be enjoyed in so many ways. Try it with baked tortilla chips, in a warmed tortilla, or over greens or whole grains.

Makes 6-12 servings (lunch/ light meal vs. potluck or appetizer)

Ingredients

  • 2 medium tomatoes, diced
  • 15 oz can black beans, rinsed and drained
  • 15 oz can black eyed peas, rinsed and drained
  • 1 ½ cups frozen sweet corn, thawed
  • 2 ripe avocados, diced
  • ⅓ cup red onion, finely diced
  • 2 tomatillos, diced (optional but recommended)
  • 1 jalapeno pepper seeds removed, finely diced
  • 1 clove garlic, grated (with microplane) or finely minced
  • ⅓ cup cilantro finely chopped

Dressing

  • 1 tablespoon olive oil
  • 3-4 tablespoons fresh lime juice fresh
  • 1 teaspoon honey
  • ½ teaspoon salt, optional
  • ½ teaspoon pepper

For serving, try any of the following

  • Tortilla chips for serving, baked chips preferred
  • Brown rice or other whole grain
  • Warmed tortillas
  • Over greens

Instructions

  1. In a small bowl, whisk together dressing ingredients.
  2. Combine the remaining ingredients, except avocado, in a large bowl. Toss well so that ingredients are well-combined.
  3. Pour dressing over the salad ingredients and toss well.
  4. This recipe can be refrigerated and tastes even better when the flavors have a chance to meld. Before serving, toss well and add the avocado, stirring gently to combine. Taste, adjusting flavors by adding additional lime juice, salt, pepper, or jalapenos to taste.
Categories
Family Friendly Mains Vegetables

Sorghum Stuffed Peppers

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Sorghum Stuffed Peppers

This is a recipe that is family friendly, hearty, and so flavorful that you will have it on frequent rotation.

Makes 4 servings as a main, or 8 servings as a side dish.

Ingredients

  • 2 cups cooked whole grain sorghum, cooled to room temperature
  • Avocado oil cooking spray
  • 4 large red bell peppers, halved and seeded
  • 3/4 cup salsa
  • 2 cloves garlic, minced
  • 1 Tbsp nutritional yeast
  • 1 tsp cumin powder
  • 1 tsp chili powder
  • 1 cup corn kernels, fresh or frozen and thawed
  • 2 cups cooked lentils
  • 1 cup chopped spinach or kale
  • ¼ tsp salt (optional)
  • ¼ tsp pepper

Toppings

  • 1 avocado, thinly sliced and 1/4 cup plain Greek yogurt (or avocado crema – see sauces section)
  • 1/2 cup salsa
  • Fresh cilantro sprigs
  • 2 Tbsp diced red onion
  • 1 lime, sliced into thin wedges

Instructions

  1. Preheat oven to 400 degrees F and spray a rimmed baking sheet with cooking spray.
  2. In a large mixing bowl, combine cooked sorghum, salsa, garlic, nutritional yeast, cumin, chili powder, corn, spinach (or kale), and lentils. Mix until combined.
  3. Stuff peppers with mixture, distributing evenly. Place peppers on baking sheet, and cover with tin foil.
  4. Bake for 20 minutes. Remove foil and bake for another 10 minutes, or until peppers are soft.
  5. Remove from the oven. Top each pepper with Greek yogurt and avocado slices (or avocado crema), a dollop of salsa, and a sprinkling of red onion and cilantro. Serve with a lime wedge.
Categories
Salads Vegetables

Curried Cauliflower & Grains

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Curried Cauliflower & Grains

We all need to get more of the anti-inflammatory spice, turmeric, into our diet and this recipe provides a delicious way to do just that. This dish can be served warm as a side or chilled as a salad.

Ingredients

  • 1 head cauliflower, cut into florets
  • olive oil spray
  • 1/2 teaspoon pepper
  • 2 cups chopped Lacinato kale (or baby kale)
  • 1 cup cooked oat groats (or farro or other grain of your choice)
  • ½ cup cooked chickpeas (optional)
  • 1/3 cup golden raisins (optional)
  • 1/2 cup chopped scallions

Turmeric Dressing

  • 2 tablespoons olive oil
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons maple syrup
  • 1 teaspoon turmeric powder
  • 1 teaspoon yellow curry powder
  • 1 clove finely minced or grated garlic
  • 1/2 teaspoon salt or to taste
  • cracked pepper to taste

Optional Garnishes

  • Pepitas (pumpkin seeds)
  • Toasted, sliced almonds
  • Chopped parsley

Instructions

  1. Preheat oven to 400.
  2. Trim leaves off the cauliflower, and cut into florets. Line a rimmed baking sheet with parchment paper and spray generously with oil spray. Place cauliflower on baking sheet and spray the surface with oil spray, stir the cauliflower pieces around to coat and arrange on the baking sheet without overcrowding. Top with a bit of cracked pepper. Roast in the oven, about 30 – 40 minutes, depending on the size of your florets. until tender and golden with some browned areas.
  3. Place the kale, grain, scallions, and optional chickpeas and raisins in a large bowl.
  4. Make the dressing: combine all dressing ingredients in a small bowl.
  5. Once the cauliflower is fork-tender, add to the bowl with the salad ingredients. Pour dressing over and mix until combined. Taste and adjust seasonings.
  6. This recipe is delicious served warm or chilled.

Adapted from FeastingatHome.com

Categories
Pasta Vegetables

Roasted Sunchokes

Roasted Sunchokes

Sunchokes are also called Jerusalem artichokes and are the tuberous portion of a sunflower plant. This recipe is a delicious way to prepare them. You will find sunchokes in your produce section in fall or winter. 

Note: If this is your first time eating these, take care not to eat too many (although it will be hard to resist). Sunchokes contain a high level of inulin, a favorite fiber of your gut microbiome. For some that are unaccustomed though, they may cause intestinal upset. 

Makes 4 servings

Ingredients

  • 1 lb sunchokes (Jerusalem artichokes),  scrubbed  and cut into 1/4 to 1/2 -inch thick slices
  • Olive oil spray
  • ½ teaspoon salt
  • Freshly ground black pepper
  • 1-2 sprigs fresh thyme, chopped

Instructions

  1. Preheat the oven to 425° F with a rack in the center position.
  2. Spray a rimmed baking sheet with olive oil spray. Spread the sunchokes in an even  layer, pressing the slices to ensure coating from the oiled pan surface. Then spray the top of the slices with oil spray.  Do not overcrowd to ensure even browning.
  3. Roast for 18 to 22 minutes, flipping the pieces halfway through, or until the sunchokes are lightly browned and fork tender.
  4. Sprinkle with freshly chopped thyme leaves and a light sprinkle of  salt and pepper, if desired. Serve immediately.

 

 

Adapted from ABeautifulPlate.com

Categories
Mains Soups

Red Lentil Dal

Red Lentil Dal

Red Lentil Dal

This is a flavorful and hearty dish that is often served over rice, with naan, or pita bread.

Red lentils are the only lentils that will work in this dish. Other lentils have longer cooking times and a different texture.

We recommend making extra and freezing for a quick weeknight meal.

 

Ingredients

  • Oil spray
  • ½ teaspoon ground cumin
  • ½ tsp ground coriander
  • ½ tsp ground cinnamon
  • ½ teaspoon ground cardamom
  • ¼ teaspoon ground black seed (Nigella sativa), optional
  • 1/8 teaspoon freshly ground pepper
  • 1/8 teaspoon red pepper flakes
  • ½ teaspoon salt (optional)
  • 3 garlic cloves, minced or pressed
  • 1 ½ tsp ginger, fresh, grated or finely minced
  • 1 lemon, cut in wedges
  • 1 onion, chopped fine
  • 1 lb plum tomatoes, chopped
  • 8 ½ oz dried red lentils
  • 4 cups water
  • ½ cup fresh cilantro, minced

Instructions

  1. Spray a large saucepan generously with oil spray and heat over med-high heat. Add ground spices and red pepper flakes and cook until fragrant, about 15 seconds.
  2. Stir in onion and cook about 5 minutes. Add garlic and ginger, stirring for about 30 seconds. Be careful not to burn the garlic.
  3. Add water and lentils to the pot and bring to a boil. Reduce to low heat and simmer uncovered until lentils are soft and breaking down to a coarse puree consistency, about 20 minutes.
  4. Stir in tomatoes and cilantro. Taste, adding salt as desired and adjusting seasonings.
  5. Serve with lemon wedges and sprinkled with additional cilantro.
Categories
Sauces, Dips & Dressings Vegetables

Roasted Garlic

Roasted Garlic

Roasting makes the garlic mellow and soft, perfect for spreading on toasted bread, or adding to recipes like mashed potatoes, pasta sauce, soups, hummus, etc. We like to roast a bunch and freeze some for later use.

Ingredients

  • Whole garlic bulbs
  • Extra virgin olive oil
  • Salt (optional)

Instructions

  1. Preheat the oven to 350°F.
  2. Trim the top ¼ inch off the top of the garlic bulbs.
  3. On a baking sheet, place the garlic cut-side up on a piece of foil, drizzle with olive oil, and use your finger or a brush to evenly coat the top of the exposed cloves. Sprinkle with salt if desired.
  4. Wrap the garlic in the foil and roast for 45 to 75 minutes or until the cloves are golden brown and soft.
  5. Use right away or freeze.
Categories
Dessert Family Friendly

Dreamy Avocado Ice Cream

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Dreamy Avocado Ice Cream

You will need an ice cream maker for this recipe. But if you don’t have one, this also makes a phenomenal mousse – just chill well in the refrigerator after blending.  

Makes 8 servings

Ingredients

  • 3-4 Avocados, ripened (such as Hass), about 1 1/2 pounds
  • 1/2 cup Granulated Sugar
  • 1 cup Reduced Fat (2%) Plain Greek Yogurt (or non-dairy Greek yogurt)
  • 1/2 cup Cashew Cream (optional)
  • 1 tablespoon Fresh Lime Juice
  • 1 teaspoon Vanilla Extract
  • 1/4 teaspoon Salt (optional)
  • 1 Tablespoon Vodka* (optional, for keeping ice cream scoopable)

Optional add ins:

  • Chopped dark chocolate
  • Coarsely chopped pistachios or other nuts

Instructions

  1. Slice avocados in half and remove pits. With a spoon, scoop the avocado flesh into a food processor in chunks. Add sugar, Greek yogurt, cream, lime juice, vanilla, and salt. Puree until smooth and the sugar is completely dissolved, about 2 minutes.
  2. Freeze according to your ice cream maker’s instructions. ( Optional add-ins: About 5-10 minutes before the freezing time is complete, add the chopped chocolate or nuts and continue to mix.) Serve immediately (the mixture will have the consistency of soft serve) or freeze in an airtight container for 2 to 4 hours for a firmer consistency.
  3. After 4 hours, if not using the vodka, the mixture will become very firm. Let rest on counter 15-20 minutes prior to serving.

 

Adapted from WellPlated.com

Categories
Soups

Cool as a Cucumber Soup

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Cool as a Cucumber Soup

This refreshing soup will have you coming back for more.  The drizzle of herb oil makes this a masterpiece of flavor.

Makes 4 cups 

Ingredients

Soup:

  • 2 lbs. English cucumbers, deseeded
  • 2 cups cooked peas
  • 2 cups neutral-tasting, unsweetened plant milk (such as almond milk, cashew milk, soy milk)
  • 1/4 cup cashews
  • 1/3 cup chopped mint, or more to taste
  • 1/3 cup chopped dill, or more to taste
  • Juice of 2 lemons
  • Salt & pepper to taste

Herb infused oil:

  • 2 Tablespoons olive oil
  • 2 Tablespoons sesame oil
  • 2 Tablespoons rice vinegar
  • 2 Tablespoons chopped fresh dill
  • ½ teaspoon red pepper flakes, or more to taste
  • 1 teaspoon za’atar spice blend  

Optional Garnish:

  • Roasted chickpeas
  • Toasted pumpkin seeds
  • Sesame seeds

Instructions

Herb oil:

  1. In a bowl, whisk together the oils, dill, pepper and za’atar. Add rice vinegar, continuing to whisk until combined.
  2. Store in the refrigerator, allowing flavors to meld, until ready to serve.

Soup:

  1. Cover cashews with water in a microwave safe bowl and microwave for 3 minutes. Set aside.
  2. Deseed cucumber by slicing in half lengthwise and running a small spoon down the center. Roughly chop.
  3. Drain cashews and add to a high-speed blender with cucumber, peas, coconut milk and water, blending until smooth. Add the dill, mint, lemon, and blend again until well combined.
  4. Taste, seasoning with salt and pepper as desired and blend once more. Chill soup in the refrigerator until ready to serve.
  5. Serve topped with a drizzle of herb oil and other desired garnishes.

Adapted from Edible Education Experience

Categories
Salads

Wild Rice Salad with Orange & Pecans

Wild Rice Salad with Orange & Pecans

This is a delicious make-ahead salad, perfect for potlucks or as a Thanksgiving side dish. Barberries are used in this dish but you can substitute other tart dried fruit such as cranberries or chopped apricots.

Makes 6 servings

Ingredients

  • 1 cup wild rice
  • 4 cups water
  • 1 teaspoon orange zest
  • ¼ cup fresh orange juice, from about one orange
  • 2 tablespoons extra-virgin olive oil
  • 3 tablespoons apple cider vinegar
  • 2 tablespoons honey
  • 1½ teaspoons Dijon mustard
  • ¼ teaspoon freshly ground black pepper
  • ¾ cup toasted pecans, roughly chopped
  • ½ cup dried barberries (or cranberries)
  • ½ cup chopped fresh Italian parsley
  • 1 apple, washed, unpeeled and diced
  • ¼ cup roasted and salted pepitas (hulled pumpkin seeds)
  • 2 green onions, thinly sliced
  • Salt to taste

Instructions

  1. In a medium saucepan, combine the rice and 4 cups of water. Bring to a boil, then reduce heat to low. Cover and simmer for 50 minutes, remove from the heat and keep covered off of the heat to steam for an additional 10 minutes. Strain the rice to drain excess water. Cool to room temperature.
  2. In a large bowl, whisk together the orange zest, orange juice, olive oil, vinegar, honey, mustard, and pepper. Add the cooled rice, dried berries, parsley, apple, and green onions. Toss well. Taste and add salt or adjust the seasonings, if desired.
  3. Toss in pecans and top with pepitas just before serving. Can be served chilled or at room temperature.

Adapted from Detoxinista.com

Categories
Family Friendly Sauces, Dips & Dressings Snacks

Beet Hummus

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Beet Hummus

This recipe is a gorgeous addition to your meals, and can be used as a sandwich spread, a dip for vegetables or pita crisps, or as an appetizer on crostini with a sprinkle of goat cheese.

Serves 6-8

Ingredients

  • 3 large beets roasted, peeled, and chopped into ¼ cubes
  • 15 oz garbanzo beans cooked and rinsed
  • 3 large cloves garlic, coarsely chopped
  • 2 tbsp lemon juice (about 1/2 lemon)
  • 1 ½ tsp ground cumin
  • 1 ½ tsp smoked paprika
  • 1 ½ tsp chili powder rounded
  • ½ tsp red pepper flakes
  • 1 tbsp fresh thyme
  • ½ tsp sea salt
  • 3 tbsp tahini
  • ¼ cup vegetable broth

Optional Garnishes:

  • Goat cheese (plant-based or dairy)
  • Fresh thyme
  • Black sesame seeds
  • Drizzle of olive oil

 

Instructions:

  1. Place all ingredients except tahini and vegetable broth into the food processor. Pulse for 2-3 minutes, scraping down the sides with a spatula as needed to coarsely chop and combine the ingredients.
  2. Add tahini through the top opening and pulse to combine. Pour in vegetable broth with the motor running, adding liquid to your desired thickness.
  3. Place in a bowl or spread on crostini, garnishing with crumbled goat cheese, fresh thyme, black sesame seeds or a drizzle of olive oil as desired.

 

Adapted from Edible Education Experience

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