Tuna Salad - Salad

I love making tuna salad. It's high in protein, fish oils and healthy fats. I have a few variations that I keep in my mental rolodex at all times. This version is a take on an artichoke spinach dip, but dairy free. In the hot summers of Oklahoma, I eat less and generally crave cold, savory things. This dish fills that need perfectly. Sometimes I put it on a whole wheat bun or in a whole grain tortilla with lettuce and tomato but last night I really wanted to ditch the carbohydrates and go for the salad on salad thing. 

I would love to make this from a filet that has been baked or grilled every time, but occasionally, I am in a pinch for time and I keep some good quality canned tuna in my pantry for this reason. The best kind is organic, line or wild caught, and packed in olive oil. It tastes really good alone and that's how you can tell it's the good stuff. Tuna that is farm raised has been exploited in that it's natural reproductive cycles are controlled for higher production. They do not live like they do in the wild and their environment at a farm is manipulated for a profit. I'm sure there is an exception some where, but that is generally a safe assumption. You could also make this from a raw or rare filet and create an Asian-inspired sashimi salad with sesame oil, rice vinegar, green onions or curry spice.

INGREDIENTS
1 can good quality, organic tuna or a nice filet, prepared your way
artichoke hearts
capers
fresh parsley
celery and celery leaves
red onion, minced
garlic
hard-boiled egg (optional)
nutritional yeast
dijon mustard
vegenaise
salt + pepper
cayenne (or raw jalapeno)

spring mix or salad green of your choice
grape or cherry tomatoes
shredded purple cabbage
shredded carrots

DIRECTIONS
Mix everything together for the tuna salad. Taste and adjust your seasoning. Use salt last because the capers are packed in a salty brine that gives great flavor and you may not need to add extra.
Make your salad and top it with a nice scoop of the tuna. A drizzle of red wine vinegar is a simple dressing for your greens if you feel like you need to add something. I have found that the tuna salad alone is an incredible dressing as it gets mixed in with your greens at every bite. Serve with whole grain crackers or toast.

ENJOY!

Sweet Potato Tapas

In the summer, I am always drawn to south of the border flavors. I crave lime, cilantro and fresh salsa constantly it seems. Although I just showed you a black bean recipe in the previous post, I had some beans and quinoa left over so I reinvented them into a tasty mash for these roasted sweet potato rounds. This is a gluten-free confection that can be served like an appetizer or as a meal, depending on how many you eat. It was hard to eat just four, I promise. And of course, if you omit the shrimp, it's vegan.

The word tapas is of Spanish origin, meaning something you can find any time of the day. Typically paired with a cocktail, it can be anything from a skewer, to miniature tacos to a piece of tuna with some tasty garnish. Small portions. Basically, appetizers. These would be divine with a Mexican beer and lots of fresh lime. 

INGREDIENTS

1 sweet potato, sliced into rounds about 1|4 inch thick

black beans or pinto beans

cooked quinoa or rice

avocado

tomato

fresh shrimp (optional of course)

cilantro

salsa

lime

olive oil

salt + pepper

chili powder

nutritional yeast

DIRECTIONS

Preheat your oven to 400. Lay your potato slices on a sheet pan, single layer. Drizzle with olive oil, salt + pepper and chili powder. Bake about 15 minutes. Remove from the oven. Mash together your beans and your quinoa or rice. Season with salt + pepper, garlic powder and nutritional yeast. Add a splash of water and warm it in a small pan. Slice tomatoes and chop your avocado into chunks. If you are using the shrimp, remove the tail and saute in a little butter and season. Build your tapas by spreading the beans on first, then the tomato, avocado and shrimp. Top with fresh salsa, cilantro and a squeeze of lime juice. 

ENJOY!

Black Bean Quinoa Burger

These vegetarian burgers are so versatile, healthy and delicious you might find yourself daydreaming about the endless combinations of flavors you can recreate them with. I have played with the recipe for years and finally found the right balance of protein, fiber and grain to get a really good texture. You can rotate all of these items to fit your food mood, whether it's Mexican, Mediterranean, Indian or Italian!

I made this tasty burger at the UNPLUG + RECHARGE Retreat that I worked at this weekend. I did a presentation on how to put everything together with lots of good tips on properly accessorizing your food and substitution ideas for making it just right for YOU. We had a discussion on incorporating plant-based protein into our diets while reducing saturated fat and empty calories. Then we dined!

A well-rounded diet consists of the right balance between protein, fiber, grains and vegetables. It improves digestion and absorption of minerals to eat a healthy fat and something raw with every meal. The ratio is a little different for everyone. Experiment with foods until you find what makes you feel good! Don't be afraid to fail. The learning curve is dotted with trial and error. Own it. Your diet is not something you go on and off of, like a program. It's what you eat. Structure your life in a way that keeps you in the driver's seat. Our diets are a lifestyle choice, not a trend. I encourage you to try something new today and step outside of your comfort zone! 

INGREDIENTS
1 cup of cooked black beans (or pinto, garbanzo, kidney, lentil)
1|2 cup cooked quinoa (or millet, brown rice, bulgur wheat)
1|2 cup cooked yukon gold potato (or sweet potato, russet, red)
1 egg (optional - you can leave it out if you want to make these vegan but your burger will be less firm)
red onion
carrot
bell pepper
mushrooms
garlic
jalapeno (if you want it spicy)
1|4 cup almond meal (or breadcrumbs)
nutritional yeast
fresh parsley
parmesan cheese
salt + pepper
olive oil

DIRECTIONS
Dice all of the vegetables and sautee them in olive oil until tender. Cook the quinoa and the potatoes in the same pot while you do this. When everything is finished, put the beans and potatoes in a large bowl and use a potato masher or a fork to mash it together. Stir in the quinoa. Add the vegetables, egg, parsley and almond meal. Season your mixture with the nutritional yeast, parmesan and salt + pepper.
Form into patties and chill in the refrigerator for half an hour if you have the time. If not you can cook them right away in the skillet in olive oil. You can also bake these at 375 degrees for about 20 minutes. If you do, you will need to spray the top and bottom of the patty with cooking spray or brush them with oil. You will get a crispier crust if you make them in the skillet though. You can easily make these vegan and gluten free. They are just as tasty, but the consistency changes. Serve these on a whole wheat bun with thick slices of tomato and avocado and spring mix or on top of a salad with your favorite dressing.

You can also freeze them between pieces of parchment paper and seal in freezer-safe bags for later. Allow them to defrost for about 15 minutes before you cook them.

ENJOY!

Blueberry Crumble Bars

I am totally in love with the simplicity of this recipe, as suspected. I have been following Farm to Table Life for some time now. This woman is a yogi and commander in chief when it comes to raw, vegan food. She inspired me to make these tasty bars, with my own twist of course. 

I will be heading to the remote, serene woods of Coyle, Oklahoma this weekend to serve as executive chef for the UNPLUG + RECHARGE retreat that I am co-authoring with Paula Sharp of  Persimmon Whole Health.  I have written these bars into my menu because of how simple, healthy and delicious they are! I will be serving them for breakfast with fresh fruit, coffee, tea and kombucha.

INGREDIENTS

CRUST
1 cup almond meal
1|2 cup unsweetened, shredded coconut
5 dates, pitted
1|2 t coconut oil
pinch of salt
pulse all ingredients in a food processor until you can form a ball in your hand with it

FILLING
6 ounces berries (raspberries, blueberries, strawberries or blackberries)
2-3 T sweetener (honey, agave, maple syrup)
1 T coconut oil
1 t fresh lemon juice
 blend all ingredients in the processor until smooth

TOPPING
1|2 c walnuts
1|4 c shredded coconut
1 t coconut oil
1 t lemon juice
1|2 t lemon zest
pinch of salt
pulse until you get a small, coarse meal

DIRECTIONS
This recipe is SO simple. Make the crust. Press it into the bottom of a loaf pan lined with parchment paper to make a crust. Put it in the freezer. Make the filling. No need to clean the processor first. Pour the filling on top of the crust. Return it to the freezer. Make the topping. Put all of the ingredients into the food processor and pulse until you get a good, crumbly topping. Remove the dish from the freezer and top with the crumble topping. Gently spread it evenly and press lightly into the filling so that everything sticks together. Cover with plastic wrap and return to the freezer for a minimum of 2 hours to set.  After that, remove from the freezer and slice when cold. Allow to come to room temp 15-20 minutes before serving.

ENJOY!

Summer Pasta, Two Ways

During the summer, when I want to spend more time out doors and less in the kitchen with the burners on, especially at dinner, I like making a one pot dish that pleases both the parents and the kids, who can be very picky eaters as I'm sure you know. Though we are constantly exploring different vegetables together around here, they each have their own favorites and sometimes that clashes when we are trying to simplify our evening routine without making a dinner movie that leaves a sink full of dishes. I really love hearty pastas that are made from whole grain. They pack a ton of fiber and plant-based protein into one serving. Here, I used a new favorite made by Eden Organics that is a kamut-quinoa spiral. It has 5 grams of fiber and 8 grams of protein in a single serving. Whole grain pastas are more filling so you tend to eat a smaller portion. Mixed with vegetables, it becomes a complete meal. I like to eat mine cold with raw vegetables tossed in a homemade vinaigrette over fresh spring mix. The kids really love macaroni and cheese, so I came up with this cauliflower alfredo variation to the traditionally high calorie, saturated fat dish. 

INGREDIENTS

CONFETTI VEGETABLE
1 box of whole grain pasta, such as Eden kamut-quinoa spirals
red, green or yellow bell pepper, seeded and diced
red onion, diced
shredded carrots
black olives, halved
cherry tomatoes, halved or quartered
fresh herbs: parsley, basil, thyme, oregano
spring mix
vinaigrette of your choice or a homemade favorite

CAULIFLOWER ALFREDO
2 tablespoons of cauliflower puree (steamed cauliflower pureed in a blender or food processor with a little water until smooth)
1 teaspoon nutritional yeast
1 small pat of butter
splash of lowfat milk
a few grates of parmesan cheese
pinch of salt

SIMPLE HOMEMADE VINAIGRETTE
red wine vinegar
olive oil
(this is 2 to 1 ratio)
a tablespoon or so of dijon mustard
fresh chopped thyme and oregano
grated clove of garlic
a small squeeze of honey
lemon juice to taste
pinch of salt and pepper
add everything to a jar with a lid and shake or add the olive oil last and whisk it in

DIRECTIONS
Salt some boiling water and cook the pasta according to the box. You'll want it to cool to nearly room temperature before you add it to the vegetables so do this ahead of time so that it can cool as you prepare everything else. Prep all of your vegetables for the confetti pasta and add to a mixing bowl. You can make many tasty substitutions here such as grated zucchini or squash, sliced mushrooms, radishes, broccoli etc. Add as much or little as you like - you cannot really get these amounts wrong. Add the parsley and the basil. Make your dressing. Add the cooled pasta to the bowl and mix in the vinaigrette. Serve over spring mix and garnish with parmesan cheese. Serve with whole grain toast.

Make the cauliflower alfredo by adding the ingredients to the saucepan the pasta was cooked in, turned on low. Bring it all together with a whisk until warm. Adjust the ingredients to suit your taste and consistency preferences. Add the remainder of the pasta to the pan and mix. This sauce is a really healthy diversion from the usual mac and cheese or alfredo because the bulk of it is the cauliflower puree. The rest of the ingredients are used in small amounts to give it a creamy texture. Nutritional yeast is an awesome supplement to savory dishes because it is incredibly high in all of the necessary B vitamins.

This dish requires one pot and only takes about an hour from start to finish.

ENJOY!

Spring Vegetable Pot Stickers

I found a recipe for these on The Smitten Kitchen blog which I have recently started reading. Anytime I find a recipe that I want to recreate, I always make a few modifications of my own so that I am not copying it entirely and also because I like to adjust the flavors according to preference. This one was pretty similar but instead of using fava beans or lima beans, I used edamame which was accessible at the time. I also used a traditional wonton wrapper instead of  pot sticker paper which is usually a little thicker and can hold more volume because they don't tear as easily. Either one will work. You could make many delicious variations of this such as substituting shrimp for the tofu and mushrooms or cabbage or carrots for the beans and so on. I paired these tasty bites with an Asian inspired salad where I in fact used some sauteed shrimp, some crunchy matchstick radishes and chopped avocado with a sesame ginger dressing. You can use the same dressing for a dipping sauce if you wanted to simply serve these as an appetizer. These are a vegan confection and are just as delicious eaten cold the next day!

INGREDIENTS
1 package wonton or pot sticker wrappers
Asparagus, diced (sliced mushrooms, shredded carrot or cabbage are suitable substitutions)
Choice of fava or lima beans, edamame or green peas (or a combination of any of these)
Firm tofu, cubed (chopped shrimp or shredded chicken also work well)
Green onions cut on the bias
Minced garlic and ginger, about a tablespoon of each
Diced jalapeno or red chile flakes for heat, if desired
Coconut oil for the sautee, canola oil for the potstickers
salt + pepper to taste

DRESSING | DIPPING SAUCE
Rice vinegar
Toasted sesame oil
Tamari or soy sauce
Brown sugar

ASIAN-INSPIRED SALAD
Chopped greens (butterhead, green leaf and romaine are good)
Red radishes cut into matchsticks
Chopped avocado
Shrimp sauteed in butter or coconut oil

DIRECTIONS
Begin your sautee for the filling by warming up some coconut oil and adding half of the green onions and half of the garlic and ginger. After about 2 minutes, add the diced asparagus and let it go another 2 minutes or so until it turns bright green. Then add the tofu and the beans or the peas. Buy these canned or frozen and they are easy to thaw if they are not ready to use. Add the red chile flakes and season with salt + pepper. Set aside and coarsely mash with a fork until the mixture is chunky and soft. It will hold together in the wrapper better at this consistency.

Make the dressing. Add 2 tablespoons of vinegar and 1 tablespoon of oil. Add a couple shakes of tamari, a pinch of brown sugar, the other half of the ginger, garlic and green onions to a small jar with a lid. Shake vigorously and put into the refrigerator.

Line a sheet pan with parchment paper. Fill a small dish with some water and a pinch of cornstarch for sealing the pot stickers. Put down a clean, dry cutting board to fold on. Folding these is like making tiny envelopes. Turn the wrapper in front of you like a diamond. Put a spoonful of the filling right in the middle and and use your finger to smear water around all of the edges. Fold corner to corner and pinch in the middle, snugging it up to the filling so that there isn't an air pocket. Make sure all of the edges are sealed. Once you get going, this is very simple. Set them on the sheet pan in rows until you are ready to cook them.

Heat some sesame or canola oil in a large, heavy bottom pan. Place four or five into the pan at a time, flat side down, and brown for about a minute or two. Have a fitted lid ready nearby. Pour a little water into the pan and cover. This will steam them the rest of the way which takes another 2-3 minutes. Set them on a plate with a paper towel as you move in stages until they are all cooked.

Serve them alone with the dipping sauce as an appetizer or with the salad as a meal. Drizzle the greens with some of the sauce and top with the radishes, avocado and the shrimp.

ENJOY!!