Shrimp and Black Bean Soup

So here it is February 12th already….  Where has the year go to so far!!!  A great sunny day today but really cold…only in the 20′s….brrr..  Time for another soup recipe.  I wanted to use black beans so here is shrimp and black bean soup.  Another easy recipe and great with a nice hearty bread or a simple side salad.  A nice way to warm up after a brisk walk around the lake or just around the block.

Ingredients:

•    olive oil cooking spray
•    2 medium onions, chopped
•    2 medium tomatoes, cut into wedges
•    4 cloves garlic, minced
•    6 cups low sodium vegetable or chicken stock
•    1/2 cup water
•    30 oz. black beans, rinsed and drained
•    1 tsp ground cumin
•    1 tsp dried oregano
•    8 oz. peeled, deveined shrimp (I use large)
•    Sea salt and ground black pepper to taste
•    Finely chopped cilantro (optional)
Instructions:

Spray stockpot with cooking spray.  Heat over medium-high heat until hot.   Sauté onions and garlic celery until tender, about 5 minutes.  Remove onions and garlic and place in food processor.  Add tomatoes and  2 cups of stock and blend until smooth; return mixture to stockpot.  Add remaining 4 cups of stock, water, black beans and spices to stockpot and heat to boiling.  Reduce heat and simmer, uncovered for 10 minutes, adding shrimp after 5 minutes.  Season to taste with sea salt and ground black pepper.  Garnish with finely chopped cilantro if desired.

Enjoy!

Seared Scallops with Arugula and Caramelized Onions

Striving to keep up with my goal of more posts this year here is another one!  I am also trying to get back to my routine of cooking several dishes on the weekend to make week days meals so much easier.  I really do enjoy creating several meals for the week!  All it takes is a little planning but once it is under way…..watch me go!

A really simple and quick recipe!

Ingredients:

•    2 small yellow onions, diced
•    4 tbsp extra virgin olive oil, divided
•    2 tbsp balsamic vinegar
•    3 ounces baby arugula
•    1/2 lb large sea scallops, rinsed and patted dry
•    1/2 ounce crumbled feta cheese
•    Black pepper to taste

Instructions:

In a large skillet, heat 2 tablespoons olive oil over medium heat.  Add onions and cook until golden, stirring often, 15 – 20 minutes.  Deglaze skillet with balsamic vinegar.  Season to taste with black pepper.  Remove from heat and fold in arugula.

In another skillet, heat the remaining olive oil over high heat.  Add scallops and sear 1 -2 minutes per side.

Place arugula in the center on the plate and form a mound.  Place scallops on top and add feta.

Enjoy!

Classic Green Split Pea Soup

So here is my first recipe for 2012!   I am hoping to get more recipes posted this year maybe one per month!  Here is a classic recipe for green split pea soup!  I love it however I know some who just can’t get past the green color.  Definitely a great way to warm you up after a nice hike or some outdoor activity!  So grateful it is 2012 and the weather has been exceptionally mild!  A balmy 45 today!!!  So I dedicate this first recipe to my Mom!  After serving a wonderful spiral ham for Christmas my Mom called telling me she saved the ham bone for me if I wanted to make pea soup…lol  My Mom doesn’t even like pea soup but my Dad does so I made a batch and brought it over to him.  Of course I kept some for myself to have!  A great easy meal to eat for the nights I just don’t want to cook!

Ingredients:

•    2 cups split green peas
•    1 small onion, finely chopped
•    1 ham bone
•    2 quarts water
•    2 cloves garlic, minced
•    1/3 tsp thyme
•    Black pepper to taste

Instructions:

Rinse and sort peas.  Add peas and water to stockpot and bring to a boil.  Simmer 2 minutes.  Remove from heat, cover and let stand 1 hour.  Add ham bone, onion, garlic and thyme to stockpot and return to a boil.  Reduce heat and simmer 2 1/2 hours covered (or until peas are soft).  Remove ham bone and slice off meat and add back to soup (if desired).  Season to taste with black pepper.

Enjoy!

Chicken and Vegetable Stew

Ingredients:

•    1 lb boneless, skinless chicken breast, cubed
•    2 tbsp spelt flour
•    1 tsp ground black pepper
•    1/2 tsp dried parsley
•    1/4 tsp thyme
•    1 tbsp extra-virgin olive oil
•    3 cloves garlic, minced
•    1 medium onion, chopped
•    2 stalks celery, diced
•    1 cup low-sodium vegetable or chicken broth
•    1/2 cup pineapple juice
•    1 cup carrots, chopped
•    1 12 oz can Great Northern beans (or any white beans), drained and rinsed
•    2 cups baby spinach, chopped
•    1 parsnip, cubed
•    2 bay leaves

Instructions:

In a large mixing bowl combine flour, pepper, parsley and thyme; dredge chicken cubes in mixture.

Heat oil in large pot over medium-high heat. Add garlic, onion, celery and chicken and sauté for 4 – 5  minutes or until cooked through.  Lower heat to medium and pour in broth and pineapple juice.  Toss in carrots, beans, parsnip and bay leaves and stir to combine.  Cover and simmer on medium until carrots and parsnips are soft about 20 minutes.  Uncover and add spinach and cook for another 5 minutes.  Remove bay leaves and serve.

Enjoy!

Red Lentil Soup

I used to have a similar recipe but could not find it and I had already rinsed the lentils to make soup so I went partially on memory and a bit of improvisation using fresh swiss chard from the garden.  I believe the recipe I was trying to remember called for spinach but there was a bounty of swiss chard just waiting to be used.  So here is my creation of red lentil soup with curry!

Ingredients:

•    1 tbsp olive oil
•    1 large onion, finely chopped
•    1 1/2 cups red lentils, rinsed
•    2 -3 tsp curry powder
•    1 tsp turmeric
•    6 cups water
•    2 1/2 cups  swiss chard
•    Sea salt and ground black pepper to taste

Instructions:

Heat olive oil in soup pot and saute onion until golden brown.  Add lentils and water; bring to a boil.  Turn heat down to simmer, stir in curry and turmeric and cover.  Gently simmer for 35 minutes.  When lentils become mushy stir in swiss chard.  Allow swiss chard to wilt, season with additional curry if desired, sea salt and black pepper to taste.  Simmer for an additional 5 minutes.

Enjoy!

Ezekiel Bread

So here is another bread recipe I would like to share with you.  This recipe requires you to have a grain mill (I have a grain mill attachment for my Kitchen Aid mixer).  The grains are ground into flour and the wheat berries are especially tough the grind if you do not have a grain mill.

Ingredients:

•    4 cups lukewarm water
•    1/2 cup olive oil/flaxseed oil mixture (1/4 cup each)
•    3/4 cup honey/agave nectar mixture (1/2 cup honey – 1/4 cup agave nectar)
•    2 tbsp active dry yeast
•    2 1/2 cups hard red wheat berries
•    1 1/2 cups spelt berries
•    1/2 cup whole hull-less barley
•    1/4 cup millet
•    1/4 cup petite french green lentils
•    2 tbsp great northern beans
•    2 tbsp red kidney beans
•    2 tbsp pinto beans

Instructions:

Mix whole grains together and pour into the grain mill.  Grind until all grains become flour.  Measure water, honey/agave, oil mixture and yeast in a large bowl.  Allow to sit for 5 minutes to activate yeast.  Add 2 teaspoons sea salt and the flour mixture to the yeast mixture.  Mix until combined.

Coat two loaf pans with cooking spray and pour mixture in equal quantity.  Place loaf pans in a warm place to allow mixture to rise until 1/2″ from the rim of the pan.  Preheat oven to  350° F and bake bread for 40-50 minutes.

Enjoy!

Banana Bread

So autumn is upon us and it’s time to get back into the kitchen and start creating!!  Here is a healthier version of the classic banana bread.  This version may be even yummier than the original – I think so but I’ll let you be the judge!  Simple to make and a great way to use up the extra bananas.  You can also add walnuts or cacao nibs to add more crunch and texture!  Makes a great quick breakfast toasted and topped with almond butter!

Ingredients:

•   1/3 cup natural unsweetened applesauce
•   1/2 cup natural brown sugar
•   3 egg whites
•   3 bananas, mashed
•   2 tbsp chia seeds
•   1/3 cup water
•   1 1/3 cups whole wheat flour
•   1/3 cup coconut flour
•   1 tsp baking soda
•   1/4 tsp baking powder
•   cooking spray

Instructions:

Preheat oven to 350° F.  Mix applesauce and brown sugar in a large mixing bowl.  Gently stir in egg whites then add mashed bananas and water.  Add dry ingredients and stir until well combined.  Coat a loaf pan with cooking spray and then pour in mixture.  Bake for 55 – 60 minutes or until a toothpick inserted in the center comes out clean.

Enjoy!

Chewy Crispy Chocolate Almond Butter Bars

So here is another easy bar recipe.  I got the original recipe ideas from Clean Eating magazine nutrition edition 2006.  I have made a few changes to the original recipe to suit my tastes and experiment with “raw”ingredients.  I decided to make these over the weekend and they were a big hit.  Pretty sweet due to the agave nectar which is sweeter than honey but you could always use the honey if you can’t find agave nectar.  Coconut nectar is another raw option which is really sweet!  These bars rival any candy bar and so much healthier for you!  Get creative add any dried fruit mixture or use peanut butter or cashew butter instead!  The beauty of cooking is getting to create and then play around with different ingredients!  So much fun and so yummy to eat!

Ingredients:

•   3 cups crisped rice cereal
•   1 cup oats
•   1 cup chopped dried fruit (apricots, raisins, cherries)
•   1/3 cup sliced raw almonds
•   2 tbsp ground flaxseed
•   1/3 cup cacao nibs
•   1/4 cup brown sugar
•   1/3 raw agave nectar or raw coconut nectar
•   1/2 cup raw almond butter
•   1/2 cup raw cacao powder
•   cooking spray

Instructions:

Coat a large mixing bowl with cooking spray and add first five  ingredients except brown sugar, agave nectar, and almond butter; stir to mix well.  Combine brown sugar, agave nectar, and almond butter in a medium saucepan over medium heat.  Stir until completely melted and smooth.  Remove from the heat and stir in cacao powder.  Pour chocolate almond butter mixture over cereal mixture and stir to coat evenly.  Press mixture into a 9x 13 pan than has been coated with cooking spray.  Place in refrigerator to cool completely.  Cut into bars.

Enjoy!

Agave Energy Bars

A little pick me up after your workout or for an afternoon sweet treat!  Healthy and so much better than a candy bar!  Even my 16 year old likes to snack on these bars.

Ingredients:

•   1 cup crushed wheat flakes (or your favorite cereal)
•   1/2 cup raw sunflower seeds
•   1/2 cup sesame seeds
•   1/3 cup sliced raw almonds
•   2 tbsp ground flaxseed
•   1 tsp lucama powder
•   1/4 cup raw cacao nibs
•   1/3 raw agave nectar or raw coconut nectar
•   cooking spray
Instructions:

Coat a medium mixing bowl with cooking spray and add all ingredients except agave nectar; stir to mix well.  Bring agave nectar to a boil over medium heat.  Reduce heat to low and simmer about 6 minutes.  Pour over cereal mixture and stir to coat evenly.  Press mixture into a 8×8 pan than has been coated with cooking spray.  Place in refrigerator to cool completely.  Cut into bars.

Enjoy!

Quinoa Black Bean Salad

So here is a really easy healthy dish for you to enjoy! Even though the recipe calls for cherry tomatoes, feel free to use fresh garden tomatoes too.  I used cherry tomatoes and yellow tomatoes from our garden to make this recipe today.  Quinoa is a great source of protein and a nice alternative to rice or pasta!

Ingredients:

•   1 cup quinoa, rinsed and drained
•   2 cups water
•   1/4 cup olive oil/flax seed oil mixture
•   juice of 2 fresh limes
•   1 tsp cumin
•   1/2 tsp red pepper flakes
•   15 oz. black beans rinsed
•   1 1/2 cups cherry tomatoes, cut in half
•   bunch green onions, finely chopped
•   1/4 cup fresh cilantro, chopped (optional)
•   sea salt and pepper to taste

Instructions:

In a medium saucepan bring water and quinoa to a boil.  Reduce heat to simmer  and cook until all water is absorbed about 15 minutes.  Let quinoa cool.

In a small bowl, whisk together olive/flax oil, lime juice, cumin and red pepper flakes.

Combine quinoa, black beans, tomatoes and green onions in a large bowl.  Drizzle oil mixture over quinoa mixture and toss in cilantro.  Season with salt and pepper.

Enjoy!

Golden Vegetable Flax Crackers

This is my version of the Mediterranean Flax cracker recipe from Preserve It Naturally which I ordered along with my Excalibur dehydrator.  The first time I made these crackers they were a big hit!  I did not have all the ingredients listed so I added my own spices and vegetables.  This latest version was a much tastier cracker.  We ate them right out of the dehydrator!  YUMMY!  A great crunchy snack that is RAW!~

Ingredients:

•   2 cups golden flax seeds (soaked 12-24 hours in 1 qt water)
•   1/2 cups raw black olives – sliced
•   2 green onions – thinly sliced
•   2 cloves garlic – minced
•   1 tbsp fresh basil – thinly sliced
•   1 cup baby spinach – thinly sliced
•   1/2 red bell pepper – finely chopped
•   1 tsp sea salt
•   1/2 tsp turmeric
•   1 tbsp lemon juice
•   2 tbsp chia seeds

Instructions:

Combine all ingredients to soaked flax seeds and stir well.  Spread mixture about 1/4″ on dehydrator trays lined with a Paraflexx sheet.  At this point you may score the crackers into cracker shapes if so desired.

Dry at 105°F for approximately 4 hours or until no longer sticky.  Turn the tray over, remove the Paraflexx sheet transfer the crackers directly onto the dehydrator trays.  Let the crackers dry another 12 – 16 hours until completely dry.

Enjoy!

Coconut Almond Macaroons

So another “raw” creation taken from Preserve It Naturally and the use of my Excalibur dehydrator.  This recipe is altered slightly by the addition of the chia seeds which I love to use whenever I can.  The chia seed is so versatile and packed with lots of Omega fatty acids and protein, both vital ingredients for the body.  These macaroons are even more tasty that the “traditional” version with a softer texture.

Ingredients:

•    2 cups raw almonds
•    1 cup shredded unsweetened coconut
•    1 tbsp almond extract
•    8 – 10 pitted medjool dates
•    2 tbsp chia seeds

Instructions:

Soak almonds for 8 hours in water and drain.  Soak dates for 2 hours in water and drain, reserving the water. Chop almond in a food processor until fine.  Add 1/2 cup of the reserved water, almond extract, dates, shredded coconut and chia seeds, ensure the dough is thick.  Drop by spoonful or form into cookies and place on dehydrator trays lined with a Paraflexx sheet.

Dry at 105°F for 12-24  hours, turning over when dough is firm.

Enjoy!

Broccoli Parmesan Casserole

Ingredients:

•    8 cups coarsely chopped broccoli florets (about 2 lbs)
•    1/3 cup whole wheat flour
•    1/4 tsp sea salt
•    1/4 tsp dry mustard
•    1 1/2 cups unsweetened soy or coconut milk
•    1 cup no sodium vegetable stock
•    1 cup fat free shredded cheddar cheese
•    1/2 cup grated Parmesan cheese
•    3 tbsp sliced pimentos, drained
•    1/4 tsp ground black pepper
•    16 garlic Melba toast crackers

Instructions:

Preheat oven to 400° F.

Steam broccoli for 3 minutes or until crisp-tender; drain. Place flour, salt, and dry mustard into a large saucepan over medium heat; gradually add the milk and vegetable stock and whisk to blend well. Cook for 8 minutes or until mixture is thick, whisking constantly. Remove from heat and stir in cheddar cheese and 6 tablespoons of Parmesan cheese, whisking until melted. Stir in pimientos and pepper. Add broccoli and coat thoroughly.

Spoon the broccoli mixture into a 13×9 inch baking dish coated with olive oil cooking spray. Put garlic Melba toast crackers into a food processor and process until crackers become coarse crumbs. Mix Melba toast crumbs with remaining Parmesan cheese, and sprinkle evenly over the broccoli mixture. Spray top of mixture lightly with olive oil cooking spray.

Bake for 15 minutes or until cheese is bubbling. Let stand for 5 minutes before serving.

Enjoy!

Sunburgers

Another creation using my Excalibur dehydrator and the informative dehydration guide Preserve It Naturally.  If you are so inclined to buy a dehydrator I would highly recommend the Excalibur brand.  I purchased the nine tray model and am so glad I did.  You can dry so many things simultaneously.

I made these sunburgers twice and these were much better the second time around.  My first attempt I used way too much Braggs Liquid Aminos and they were too salty for my taste and I love salty things…

So here is my version of the Sunburgers recipe:

Ingredients:

•    2 cups raw sunflower seeds,  soaked 6 – 8 hours
•    ½ cup carrots, sliced
•    ½ cup celery, sliced
•    3 green onions, sliced
•    1 yellow bell pepper, sliced
•    1 cup raw spinach, shredded
•    ¼ cup fresh basil
•    ¼ cup fresh parsley
•    Braggs Liquid Aminos  to taste
•    ¼ tsp cayenne pepper

Instructions:

Drain the water off the sunflower seeds.  Place all ingredients into a food processor and blend well.  Scoop out mixture and form into patties and place on dehydrator trays.

Dry at  105°F for 12 -24 hours until dry.    I dried these for 12 hours initially and then turned them over to continue to dry for another 12 hours.  We enjoyed these sunburgers with sliced tomato and guacamole.  No bun required…

Enjoy!

Flax Crackers with Chia Seeds

So I recently purchased a food dehydrator from Excalibur through my beautiful raw friend Zoe!  She is amazing and so inspiring and has been a big part of my shift to eating more raw foods!  Thanks and blessings to you Zoe!  She has recently started a new company Rawbundant showcasing her talent and delicious raw creations!

This was my first attempt at dehydrating.  Not a difficult process at all, the dehydrator does the work.  I received a lot of compliments on this thin but delicious cracker.  It rivals tortilla chips but there is nothing artificial and it is not cooked!  It paired really well with homemade guacamole which is featured in an earlier post.

This is my version of the Basic Flax cracker recipe from Preserve It Naturally which I also ordered along with my dehydrator.  There are so many different ways you can spice up or sweeten this cracker – just use your imagination and have fun creating!  I am so excited to start drying things to eat!  So many possibilities!

Ingredients:

•    4 cups raw flax seeds, soaked 4-6 hours
•    1/3 cup Braggs Liquid Aminos
•    juice of 2 lemons
•    2 tsp dried rosemary
•    2 tbsp chia seeds

Instructions:

Soak flax seeds for 4 – 6 hours in water.  The flax seeds will turn into a gelatinous mixture.  Add liquid aminos and lemon juice, rosemary and mix well.  Spread mixture a thinly as possible on dehydrator trays lined with a Paraflexx sheet.

Dry at 105°F for 5 – 6 hours.  Turn the tray over, remove the Paraflexx sheet and sprinkle with chia seeds let the mixture dry another 5 – 6 hours.

Enjoy!

Broccoli Soup

Ingredients:

•    2 large stalks of celery, sliced
•    2 bunches of broccoli florets coarsely chopped
•    2 medium onions
•    5 small carrots, scrubbed and sliced
•    2 cloves garlic, minced
•    8 cups vegetable stock
•    2 cups baby spinach
•    Sea salt and ground black pepper to taste

Instructions:

Add celery, broccoli, onion, carrots, garlic and vegetable to a large saucepan stock to a large saucepan and cover.  Bring to a boil over medium-high heat.  Reduce heat and simmer until vegetables are tender about 20 minutes.  Add spinach when vegetables are done; remove from heat and let sit for 5 minutes.  Let soup cool another five minutes and then blend using hand blender right in saucepan until smooth.

Enjoy!

Black Bean Pumpkin Soup

Ingredients:

•    1 ½ cups diced tomatoes
•    30 oz. black beans rinsed and drained
•    1 tsp olive oil
•    1 ½ cups finely chopped onion
•    1 tsp ground cumin
•    3 cloves garlic, minced
•    3 cups vegetable stock
•    2 cups cooked pumpkin
•    4 green onions thinly sliced
•    Sea salt and ground black pepper to taste

Instructions:

Place tomatoes and beans in a food processor; blend until about half the beans are smooth.  Set aside.

Heat oil in a large saucepan over medium-high heat.  Add onion and sauté for 5 minutes or until lightly browned.  Add garlic and cumin; sauté for 1 minute.  Add tomato and bean mixture, stock, pumpkin, salt and pepper; bring to a boil.  Reduce heat and simmer for 20 minutes, stirring occasionally.

Serve topped with green onion.

Enjoy!

I have to give credit and thanks to my daughter for this great picture of the black bean pumpkin soup.  She decided to add her own touch by adding the rose petal from her birthday roses!  She is a budding creative artist and exploring her many untapped talents.  Thanks and much love Taylor!

Vegetable Brown Rice Stir Fry

Ingredients:

•    2 cups cooked brown rice
•    1 tbsp sesame oil
•    1 medium red onion, coarsely chopped
•    6 cloves garlic, smashed
•    3 carrots, washed and chopped diagonally
•    3 stalks celery chopped diagonally
•    2 medium sweet potatoes, peeled and cubed (1/2 inch)
•    4 green onions, coarsely chopped
•    2 cups cooked black beans
•    low sodium vegetable broth
•    low sodium soy sauce (to taste)
•    sesame seeds
•    ground black pepper (to taste)

Instructions:

Heat sesame oil in wok over medium-high heat.  Add onion and garlic and saute for 5 minutes or until vegetables are tender.  Add cooked brown rice, carrots, celery, soy sauce and sweet potato; cover and reduce heat to medium.  Add vegetable broth as needed to prevent sticking and cook until sweet potatoes are tender.

Remove from heat, add green onion, sesame seeds, black beans and black pepper.

Enjoy!

Mega Greens Smoothie

Ingredients:

•    1 medium green apple, cut in quarters
•    1 kiwi, cut in half
•    3 kale leaves, rinsed, torn into strips
•    1/2 cup wheatgrass
•    1/3 cup alfalfa sprouts
•    1/3 cup baby spinach
•    1 tsp cinnamon
•    3 cups water
•    4 mint leaves

Instructions:

Place all ingredients in Vita-Mix, blend and viola!

Enjoy!

Baked Quinoa (keen-’wah) Cakes

Ingredients:

•    1 cup quinoa, rinsed and drained
•    1 tbsp olive oil
•    ½ yellow onion, finely chopped
•    ½ cup grated carrots
•    ½ cup red bell pepper, finely chopped
•    1 cup baby spinach, finely sliced
•    6 cloves garlic, minced
•    2 tbsp ground flaxseed mixed with 6 tbsp water
•    ½ cup whole wheat spelt flour mixture
•    3 tsp red pepper flakes
•    1 tsp cumin
•    ½ Celtic sea salt
•    ¼ tsp ground black pepper

Instructions:

Preheat oven to 350°F.  Cook quinoa in 2 cups water, bring to boil and let simmer on medium-low heat for 10-15 minutes until all water is absorbed.

Heat oil in skillet.  Sauté onions, carrots, pepper and garlic for 8 – 10 minutes.  Add spinach when 3 minutes remain.  Place sautéed vegetables in a large bowl and set aside.

Add cooked quinoa and all remaining ingredients to vegetables and mix well.

Form mixture into balls and place on a baking sheet lined with parchment paper.  Press the balls into patties before baking.

Bake for 15 – 18 minutes on each side.

Enjoy!