Broccoli Salad with Avocado

This is such a simple supper that I have made it twice in two weeks. With the weather getting warmer, it keeps the kitchen cool and gets some raw goodness into our bodies. It's also the perfect combination of crunchy and smooth.

Ingredients
1 Tablespoon whole grain mustard
juice of 1 lemon
4-5 Tablespoons extra virgin olive oil
1-2 teaspoons honey
1-2 bunches broccoli crowns, chopped
1-2 carrots, chopped
1-2 celery stalks, chopped
red onion to taste, chopped
1 can tuna, drained
1/4 cup raw almonds, dry roasted in skillet
1-2 avocado, sliced

Directions

1. Combine first 4 ingredients in a jar with tight fitting lid, shake mightily, and set aside to let the flavors infuse.
2. Place next 5 ingredients in a medium bowl and toss.
3. Taste dressing and adjust.
4. Pour appropriate amount over salad. Toss to coat.
5. Top with almonds and avocado slices.
6. Enjoy!

Chicken Salad--hold the mayo

Love, love, love pulling together a leftover meal that doesn't feel like leftovers. This one came together beautifully and tasted even better than it looked.

Ingredients
3 Tablespoons brown rice vinegar
2 Tablespoons soy sauce (I used Tamari)
2-3 teaspoons freshly grated ginger
1 Tablespoon evaporated cane juice (sugar)
1/4 cup Wildtree Garlic Grapeseed Oil* or canola or sesame oil
leftover chicken, cut into small pieces
carrots, finely chopped
celery, finely chopped
red onion, finely chopped
mango, finely chopped
cabbage, shredded (didn't have this on hand, but it would be so good)
salad greens
peanuts, optional

*email here to order.

Directions

1. Prepare salad dressing first by combining first 5 ingredients in a jar with tight fitting lid. Shake to mix and set aside.
2. Combine remaining ingredients, except salad greens and peanuts, in large bowl. Toss to mix.
3. Give the dressing another shake and pour over salad. Toss to evenly coat.
4. Serve over salad greens topped with peanuts.
5. Enjoy!

Simple Supper with Staples

I don't know what we've been eating at our house, because I feel like I haven't been doing a whole lot of cooking.

But last night I was determined to create something that tasted yummy, could be made with what we had on hand, and was easy to get on the table quickly.

I believe I succeeded.

Check out what's in your pantry/fridge and have confidence you can create a healthy meal in a flash!

Ingredients
Garlic Grapeseed Oil (or other high heat oil or email here to order)
1 red onion, chopped
3-4 carrots, washed and chopped
1 15 oz can Red Kidney Beans, drained and rinsed
1 bunch of collards, washed and chopped
salsa to taste
cooked quinoa (or other whole grain)
guacamole (optional)

Instructions
Put grain on to cook, if needed.
Put oil in skillet and warm over medium heat.
Add onions, stir, and reduce heat to medium low.
While onions cook, prepare greens (check here for help) and chop carrots. Don't let the onion burn--stir occasionally.
Add carrots while greens soak. Stir.
Let onions and carrots cook a few minutes.
Add kidney beans. Warm through.
Add greens and stir to coat. Reduce heat to simmer.
Add salsa. Stir.
Serve over grain of choice (I chose quinoa, because it cooks quickly and was done about the same time everything else was.). Top with homemade guacamole (optional).
Enjoy a simple supper with stuff from your stock!

Cabbage, Carrot, and Cashew Slaw

Simple slaw that is warming this time of year.
This makes about 4 servings.

Ingredients
Juice of half a lemon (5-6 teaspoons)
3 teaspoons soy sauce
6-7 teaspoons olive oil
2-3 teaspoons freshly grated ginger
sea salt to taste
1/2 head fresh cabbage, shredded
2-3 medium carrots, washed and shredded
1 cup raw cashews, coarsely chopped
handful of fresh cilantro, coarsely chopped

Directions

1. Mix first five ingredients together in a jar with tight fitting lid. Shake vigorously. Set aside.
2. Combine remaining ingredients in medium size bowl.
3. Shake dressing. Taste. Adjust seasoning as needed.
4. Shake dressing one last time before pouring over slaw.
5. Toss to coat evenly.
6. Enjoy!

Wonderful Winter Squash

Winter squash is one of the things I love about the fall. There are lots of varieties (pumpkin, butternut, delicata, acorn, spaghetti--great to use instead of pasta!) and adding them in this time of year helps keep sugar cravings from overtaking afternoon thoughts.

This recipe is super easy to throw together with leftover, cooked winter squash (whatever you've got on hand--even sweet potatoes would work) and contains a healthy dose of protein and high quality fat. Serve it with apples, and mark a fruit serving or two off your list for the day. Seems like it's perfect for an after nap/school snack or the favored munchy at Thanksgiving.

Ingredients
1/2 cup cooked winter squash
1 can (15 oz) canellini (white kidney) beans--or 2 cups fresh
1/4 cup flax seeds, ground (I use a coffee grinder)
2 teaspoons cinnamon
1/2 teaspoon sea salt
1/3 cup maple syrup
1.5 Tablespoons coconut oil
1.5 teaspoons grated fresh ginger
1 teaspoon vanilla extract

Directions

1. Put everything in the bowl of a food processor and whirl away. 
2. It it's too thick, add a little water. 
3. Taste and adjust seasonings.
4. Serve at your next fall gathering and impress everyone there OR
5. Serve to some munchkins and let them guess what's included in the ingredient list.

Ginger Mashed Winter Squash

Yum.

It's all that needs to be said about this one.

Ingredients
Winter squash (butternut, sweet dumpling, delicata, etc.--use all the same or a combination of several)
Freshly grated ginger (start with a teaspoon)
A lot of cinnamon (no idea how much I put in!)
Butter Flavored Grapeseed Oil* or Butter (start with a Tablespoon)
A drizzle of honey
Sea salt to taste

*Email here to order.
Directions

1. Preheat oven to 400 degrees.
2. Slice squash in half lengthways and scoop out seeds.
3. Place face down on a cookie sheet with a lip. Add enough water to cover the bottom of the tray.
4. Roast until a fork inserts easily.
5. Let cool slightly and scoop out flesh.
6. Add remaining ingredients and mash together. Adjust seasoning to taste.
7. Enjoy!

Carrot Soup for a Rainy Day

It has been a wet, cold day, and I've been home with a sick child. When given the opportunity to choose between chicken/beets/greens and carrot soup, he chose the soup (and we've never made it before). So grateful to be led down this road--it was just what we needed to nourish us both.

Ingredients
1 cup quinoa, thoroughly rinsed in a fine mesh strainer
2 cups water
1 T Garlic Grapeseed Oil* or other high heat oil
1/2 Vidalia onion, roughly chopped
3-4 garlic cloves, roughly chopped
1 T ground cumin
1 T turmeric
4-5 carrots, roughly chopped
3-4 beet green stems (optional), rough chopped
handful of beet greens (or other green)
4- 6 cups stock or water (or combination of the two)
1/2 inch piece of fresh ginger root, grated
sea salt and freshly ground black pepper to taste
raw pumpkin seeds (or sesame seeds or walnuts), dry roasted in a skillet
fresh, flat leaf parsley, finely chopped (cilantro would be yummy, too!)
*email here to order

Directions

1. Place rinsed quinoa and 2 cups of water in saucepan with tight fitting lid. Bring to a boil, reduce to simmer, and cook for 15 minutes or until water is absorbed.
2. While quinoa cooks, place oil in bottom of soup pot and turn heat to medium. Once the pot warms, add the onion followed shortly by the garlic. Saute together for 3-4 minutes on medium-low.
3. Add cumin and turmeric and coat well.
4. Add carrots, beet stems, beet greens, and stock. Turn heat to medium/medium-high until it just boils, then reduce to simmer and cook 20 minutes or so, until veggies are soft.
5. Add quinoa to soup pot followed by ginger, salt, and pepper. 
6. Use an immersion blender to blend all ingredients together to a smooth consistency. Add stock or water as necessary. Taste, adjust seasonings and blend one last time.
7. Top individual servings with parsley and toasted pumpkin seeds. Enjoy!
8. Freeze leftovers to pull out for the next rainy day.

Salmon Croquettes with Avocado Yogurt Dip

I had to post this recipe, because I've tried croquettes in the past without much luck keeping them together. I don't know what sort of magic was swirling in my kitchen, but this time around they stuck together beautifully. Boy am I grateful!

Now I can't decide which of these two I like better--they are both off the charts outstanding. I had a leftover croquette over salad greens with the remaining dip, and I think it may have been even better the second day.

The carrots don't cook down very much, which leaves a nice crunch in every bite. I would have thrown in greens, too, but only had salad on hand. Next time, I'll add some kale or collards. That's another great thing about the croquettes--I can "hide" all kinds of veggies in them. Not to mention it's main ingredient--wild, Alaskan salmon--the heart healthy stuff. Since "heart month" is upon us, it seems only natural to cook these up. So love on your heart with these yummy croquettes.

Ingredients
15 oz can wild, Alaskan salmon (bones included & packed in water is best), drained or 1-2 cups leftover salmon fillets
1/2-1 cup leftover cooked brown rice
2-3 carrots, grated or chopped finely
1 small red onion (or green onions or sweet onion)
2-3 cloves garlic, chopped
1 egg
1 t Dijon mustard
as much fresh or dried parsley as you can stand (start with a Tablespoon)
sea salt and freshly ground black pepper to taste
some bread crumbs (maybe 1/4-1/2 cup)
1/4-1/2 cup high heat cooking oil (I used Grapeseed oil, but Coconut oil or butter would be good, too)

Directions

1. Combine everything through salt and pepper in a bowl and mix well.
2. Add enough bread crumbs to help hold things together, but too many, which will dry the mixture out.
3. Pour bread crumbs onto work surface or plate.
4. Form mixture into patties (you decide what size you'd like--I got 7 largish patties out of this recipe) and coat well with bread crumbs.
5. Place on wire rack (best option) or plate and put in refrigerator for 15-30 minutes (or more--I made these ahead of time, picked up at school, ran a couple of errands, then came home to cook them).
6. Heat a skillet on medium high heat for 2-3 minutes.
7. Add oil enough to generously cover bottom of skillet and reduce heat to medium.
8. Cook croquettes until brown on both sides--about 3-5 minutes per side--I actually set a timer and prepared the avocado yogurt dip while the croquettes cooked.
9. Remove from heat and drain on paper towels.
10. Serve with Avocado Yogurt Dip or lemon wedges and get ready for a delightful taste explosion in your mouth!

 Avocado Yogurt Dip
This is so tasty on top of the croquettes, but is good with chips or cut up fresh veggies, too. It doesn't keep extremely well, so try to consume it within 24 hours.

Ingredients
1 avocado
juice of 1 orange
juice of 1-2 lemons (to your particular taste)
1/2 cup Greek style yogurt
some minced up red onion (maybe a heaping Tablespoon?--again to taste)
sea salt and freshly ground black pepper to taste

Directions

1. Place flesh of avocado and juices in bowl of a food processor or blender and process/blend until liquid.
2. In a bowl, mix with yogurt, onion, and salt and pepper.
3. Adjust seasoning to taste and enjoy!

Savory Sweet Sensation

I'm into roasting things this time of year, if for no other reason than to keep the kitchen warm. I'm roasting sweet potatoes, beets, turnips, sometimes carrots, but especially onions. It continues to amaze me how sweet they taste when they're roasted in a little oil and salt. They're like candy.

Seriously.

I'm still coming down from all the sugar indulgence* over the holidays, and adding in sweet vegetables is helping. Onions are my sweet vegetable of choice these days. Here's what I do:

1. Preheat oven to 375 degrees.
2. Chop onion into largish chunks.
3. Drizzle with oil (I use Grapeseed).
4. Sprinkle with sea salt.
5. Roast until caramelized (sometimes I let them get a little "burned").
6. Roast alone or with other sweet veggies and enjoy dessert with your main meal!

*I didn't get an official count, but I think I ended up with somewhere around 12 chocolate bars in my house--majority dark chocolate, which is a great choice, but 12 candy bars? Really? Right now, I wish it had been 12 bags of onions.

Curried Lentils with Sweet Potatoes

This is a great cold weather one-pot-meal we eat pretty regularly these days at our house. You can even substitute carrots for the sweet potatoes or throw in other veggies you "find" in the fridge!
 
Ingredients
1 cup brown or green lentils, washed and picked over
4 cups broth (veggie or chicken)
1 medium onion, chopped
4-5 garlic cloves, chopped
2 medium sweet potatoes, washed and cut into 1/4 inch chunks
2 cups finely chopped mustard greens (or kale or collards or other green)
2-3 t curry powder
1 15oz can diced tomatoes
salt and freshly ground black pepper to taste
chopped fresh cilantro (optional)

Directions

1. Heat 1-2 Tablespoons broth over medium in a soup pot. Saute the onion over medium heat for about 5 minutes.
2. Add garlic, sweet potatoes, and greens. Continue to saute and add curry powder. Mix well.
3. Add lentils, broth, and tomatoes. Bring to a boil, reduce heat to medium low, and simmer uncovered until lentils and sweet potatoes and tender, about 30 minutes.
4. Serve over rice  or other whole grain.(optional--I use brown basmati rice, and it is delicious.)
5. Add salt, pepper, and cilantro to individual servings.
6. Enjoy!

Leftover Cold Quinoa Salad

I love when I have things on hand that go together beautifully and make a tasty, satisfying meal. It happened today. By chopping, dicing, and throwing a few things in a bowl I made a scrumptious quinoa salad we'll be enjoying for a few days.

Because it was a little willy-nilly and not-necessarily-exact measurements (except for the dressing), I'll just list the ingredients. Try it with what you've got in your house. You'll be surprised at how yummy it can be!

Mix dressing first by putting the following in a jar with tight fitting lid and shaking it with all your might.

3 T Rice Vinegar
1 T Ume Plum Vinegar (the secret ingredient, I think)
2 T Good Quality Extra Virgin Olive Oil
Finely ground black pepper to taste

Let dressing sit while combining the following in a bowl:

2-3 cups cooked quinoa
1 carrot, chopped
leftover cooked greens (I used collards), finely chopped
some red onion, finely chopped
some almond slivers
some dried cranberries
about a cup of edamame beans

Shake the dressing with all your might, taste and see what you'd like to add (oil, more pepper?), adjust, shake it up one last time before pouring over quinoa. Toss it, add sea salt to taste, and enjoy!

Simply Sweet

Do you see the evil look on this pumpkin's face? It's laughing at me. Me and the hundreds of other folks trying desperately to get the stinkin' Halloween candy out of the house!

It has been a real challenge for me lately to get a grip on my sugar cravings, and I know that the holidays coming up are going to test me to my limit, but I've got a strategy in place that started the day before Halloween this year, and it's helping!

Sweet vegetables. I know it sounds crazy, but by adding more sweet vegetables into your diet, you can reduce your sugar cravings. And this time of year, the sweet vegetables are abundant, especially beets, sweet potatoes and winter squash. But I'll admit I keep a bag of carrots in my fridge and onions on my counter (yes--they're in the sweet family!) year round to be sure I've got something in the sweet veggie family to easily add daily.

So here are a few simple ways to get those sweet veggies added into your diet quickly. The more you add, the less your sugar cravings. Try it for a week and see how it goes. Maybe you'll have new found success reducing the appeal of that trick or treat bag for everyone, including yourself!

Sweet Sensation--layer several sweet veggies in a pot with hardest on the bottom and softest on the top. For example, from bottom to top layer chopped carrots, beets, and onions. Cover with water and cook to desired tenderness. The longer you cook them, the sweeter they get.You can add seasoning (sea salt, spices, etc.) and/or drink the broth. It makes a sweet sauce!

Roasted Roots--wash some sweet potatoes or peel some beets, cut into bite size pieces, place on cookie sheet, drizzle oil over them, toss to coat, bake at 375 until tender to a fork. The first time I made these with sweet potatoes for my husband he asked if I had put sugar on them. Not making that up.

Easy Winter Squash--I think we have this once a week at our house. Super simple and yummy!

Halloween Chili

I made this for a few friends before trick-or-treating and realized it's the perfect Halloween dish, because it's black and orange. It's also filling, makes a pot full, and uses seasonal favorites. Meat could be easily added, if desired. And I would certainly add or serve it over greens.

Ingredients
Grapeseed oil*
1 onion, finely chopped
3-4 garlic cloves, finely chopped
1-2 T chili powder
3-4 cups sweet potatoes, washed and cut into bite size chunks
1 cup quinoa, rinsed thoroughly (optional)
32 oz box low sodium chicken stock (or enough to cover potatoes)
3-4 cups cooked black beans (or 2 cans, drained and rinsed)
28 oz can crushed tomatoes
salt to taste
cilantro (optional)
sour cream (optional)
* email here to order

Directions

1. Place oil in bottom of stock pot and warm over medium heat. Add onion and saute 4-5 minutes until translucent. Turn the heat to medium low.
2. Add the garlic and saute a couple more minutes before adding the chili powder. Stir to coat well.
3. Place sweet potatoes and quinoa in pot and cover with chicken stock. Bring to a boil, then reduce to simmer, cover, and cook 15 minutes. No need to stir--just set a timer.
4. Add the black beans, tomatoes, and salt to taste and warm through.
5. Serve topped with cilantro and/or sour cream.
6. Enjoy!

Wild Rice and Winter Squash

I am so ready for fall. I'm actually willing it to get here. I've been avoiding the oven or any high heat cooking, because the car thermometer keeps reading 97, but last night I broke down and cooked up something super delicious that I might suggest we add to our Thanksgiving dinner this year. It was THAT good. A little labor intensive, but it makes a great side dish, and I added edamame to make it a stand alone leftover meal.

Ingredients
1 medium butternut squash (or other winter squash or pumpkin), peeled and cut into 1-inch cubes
2 medium red onions, peeled and quartered
Natural Grapeseed Oil (email here to order) or other high heat oil
sea salt
2 cups cooked wild rice
1/2 cup toasted pumpkin seeds (optional)
1 small bunch of fresh greens (collards, kale, spinach), washed and cut into bite size pieces

1/3 cup extra-virgin olive oil
juice of 1 lemon
pinch of salt
1 T honey
5-6 fresh basil leaves, finely chopped (or cilantro)

Instructions
   1. Preheat oven to 375.
   2. If wild rice is not cooked, get it in process (some takes 15 minutes, while other takes 50).
   3. Place squash on one end of a cookie tray and onions on the other or on separate trays. Add a generous splash of grapeseed oil and sea salt to both. Toss to coat. Roast for 30-45 minutes (until they are soft and caramelized) turning every 10-15 minutes.
   4. Meanwhile, make the dressing by placing the olive oil, lemon juice, salt, honey, and a few of the basil leaves (saving the remaining to sprinkle across the top of the finished dish) in a jar with tight fitting lid. Shake to mix, taste, and adjust to your liking.
   5. Steam up your greens and set aside (try this basic recipe).
   6. Place rice and onions along with 1/2 of dressing in a casserole dish or large bowl and toss gently. Add the greens and pumpkins seeds. Toss again once or twice. Add squash and remaining dressing. Toss one last time (carefully, especially if squash is extra soft) and top with remaining basil leaves.
   7. Enjoy!