Vegan Quinoa Chili

21 Aug 2014 Recipes , ,

1/2 cup quinoa, rinsed
1 cup water
1 tablespoon olive oil
1 small shallot, chopped
3 cloves garlic, minced
1 jalapeno pepper, diced
½ large carrot, peeled and chopped
2 celery stalks, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
2 (15 ounce) cans black beans, drained and rinsed
1 (15 ounce) can red kidney beans, drained and rinsed
3 (15 ounce) cans fire roasted diced tomatoes
1 (15 ounce) can tomato sauce
2-3 tablespoons chili powder, depending on your taste (we used 3)
1 tablespoon ground cumin
Salt and black pepper, garlic powder to taste

Optional toppings: green onions, avocado slices, cheese, sour cream, Greek yogurt, chips, crackers, etc.

Directions:

1. In a medium saucepan, combine the quinoa and water. Cook over medium heat until water is absorbed, about 15 minutes. Set aside.

2. In a large pot, heat the olive oil over high heat. Add the shallots and cook until tender, about 5 minutes. Stir in garlic, jalapeño, carrot, celery and peppers. Cook until vegetables are tender, about 10 minutes.

3. Add the black beans, kidney beans, tomatoes, and tomato sauce. Stir in the cooked quinoa. Season with the following chili powder, garlic powder, cumin, salt, and black pepper to taste. Simmer chili on low for about 30 minutes. Serve warm.

Note-garnish the chili with green onions, avocado slices, cheese, sour cream/Greek yogurt, chips, and crackers, if desired. This chili freezes well.

 

Based on a recipe from two peas in their pod: www.twopeasandtheirpod.com shared by a wonderful In Health Clinic Patient.

Gluten Free Chocolate Ginger Cookie

Gluten Free Chocolate Ginger Cookie

(makes 2 dozen)

Ingredients:

  • 1/2 – 1 cup semisweet chocolate chips or 1/4″ chocolate chunks
  • 1 1/2 cups brown rice flour
  • 1/2 cup potato flour
  • 1/4 cup tapioca flour
  • 1/8 tsp xanthan gum
  • 1 1/4 tsp ground ginger
  • 1 tsp ground cinnamon
  • 1/4 tsp ground cloves
  • 1/4 tsp ground nutmeg
  • 1 Tbsp cocoa powder
  • 8 Tbsp (1 stick) unsalted butter or Earth Balance
  • 1 Tbsp freshly grated ginger
  • 1/2 cup dark brown sugar, packed
  • 1/2 cup unsulfured molasses
  • 1 tsp baking soda
  • 1/4 cup granulated sugar

Instructions:

  1. Line two baking sheets with parchment paper to prevent overcooking the cookie bottoms.  Heat oven to 325 degrees.
  2. In a medium bowl, mix together flours, xanthan gum, ground ginger, cinnamon, cloves, nutmeg and cocoa powder.
  3. With an electric mixer in a separate bowl; beat together butter and grated ginger until whitened, about 4 minutes.  Add brown sugar; beat until combined.  Add molasses; beat until combined.
  4. In a small bowl, dissolve baking soda in 1 1/2 teaspoons boiling water.  Beat half of flour mixture into butter mixture.  Beat in baking soda mixture, then add the remaining half of flour mixture.  Mix in chocolate.  Turn dough out onto a large piece of waxed paper.  Pat or roll dough out to about 1 inch thick; wrap dough with waxed paper.  Refrigerate until firm, about 2 hours.
  5. Pour granulated sugar into bowl.  Roll dough into 1 1/2 inch balls, dip in granulated sugar.  Place balls on parchment lined baking sheets, sugared side up.  Bake until the top surface cracks slightly, about 10-12 minutes.  Let cool 5 minutes before transferring to a wire rack to cool.

Safely Grilled Baby Back Ribs

 

INGREDIENTS:
2 whole racks of beef baby back ribs, membrane removed
Your favorite dry rub, or you can mix together this fantastic one:
8 Tbsp. packed brown sugar
2 Tbsp. salt

1 Tbsp. chili powder
1/2 tsp. ground black pepper
1/2 tsp. cayenne pepper to taste
1/2 tsp. paprika
1/2 tsp. Old Bay seasoning
1/2 tsp. dried thyme
1/2 tsp. onion powder
1/2 tsp. garlic powder

 

Place each rack of ribs on a piece of heavy-duty aluminum foil shiny side down. Rub the ribs generously with your dry rub mix.  Wrap the ribs tightly in the foil and refrigerate for 8 hours or overnight. When you are ready to cook, preheat the oven to 250 degrees F. Place the foil- wrapped ribs on a baking sheet and cook for 2 1/2 hours. Carefully unwrap the ribs and ready your BBQ grill. Place your ribs on the grill using safe grilling techniques—indirect cooking, drip pan and low cooking temperature—and slather with your favorite BBQ sauce. Grill until the sauce begins to bubble and turns just a shade or two darker.

 

 

Avoiding the Dangers of Summer BBQ!

 

Summer is in full swing and there is nothing more all-American than a good outdoor barbeque! But before you fire up those coals you should be aware that recent research by the National Institute of Health has discovered two cancer-causing byproducts associated with barbecuing red meat, poultry, lamb, pork, and fish. The first is a carcinogen called heterocyclic amines (HCAs). HCAs are formed when meat is overcooked or char-grilled. The second carcinogen associated with barbecuing is polycyclic aromatic hydrocarbons (PAHs). PAHs are formed when fat drips onto the coals or a hot surface and are transferred to the food via the smoke. They can also form directly on the food when it is charred.

But don’t throw out that BBQ grill! Instead, follow these simple safety tips so you and your family can enjoy a healthy barbequed dinner.

  • On a charcoal grill, push the coals to the sides and place a drip pan in the empty area under your food to prevent flame-ups. Make sure to cook at a lower temperature and with the lid closed. The coals shouldn’t be flaming. Cook when they are glowing and have a layer of gray ash on the top.
  • On a gas grill, use only the outer burners. Cook food in the center above a drip pan with the lid closed using the lowest temperature possible.
  • Cut down on the amount of meat you cook and instead choose more fruits and vegetables like peaches, nectarines, portabella mushrooms, zucchini, tomatoes, corn, and bell peppers. When you do cook meat, make sure to trim the fat to reduce the chance of flame-ups.
  • Use the lowest temperature to cook your food thoroughly. Keep your grill rack as high as possible to keep the food further from the heat source. Use a meat thermometer you won’t have food on the grill any longer than necessary.
  • Flip food frequently to avoid charring. Use a spatula instead of stabbing it with a fork which will allow fat to drip onto the coal.
  • Use a drip pan and keep water in a spray bottle to quickly put out flame-ups.
  • Marinating food has been shown to reduce the formation of cancer-causing substances. The ingredients (especially vinegar) in marinades can actually protect the meat and reduce the chances of carcinogenic compounds forming.
  • When you are done cooking, clean any oil or grease off your grill by turning up the heat to high and closing the lid for about 10 minutes. Then use a grill brush to clean the grates.

 

Still concerned? The best way to deal with these warnings is moderation. Use safe grilling techniques and limit your barbequed dinners to two or three times a week.

Oil: How to Cook with and use it Properly

Oil

 

The word “oil” often brings negative connotations associated with fats that are in foods.  However, we need to recognize that there are both good and bad oils and good and bad fats.  A good oil or fat may start out healthy but may become unhealthy when we use it or cook it the wrong way.  Our general instincts may be to avoid fats. But when armed with a little knowledge you can choose healthy oils and fats and use them to maximize health benefits.  Remember: If the oil goes beyond its smoke point it will loose the health benefits so pay close attention to temperatures! 

Oil Smoke point and Suggested Use Flavor Health Benefits
Avocado Oil 520° High Heat sautéing, dressing and dip Green color and delicate avocado taste Lower blood pressure and boosts absorption of antioxidants
Rice-Bran Oil 490° High Heat pan frying and sautéing Mild flavor lets food flavor stand-out Lowers Cholesterol and potential anticancer agent
Grape seed Oil 425° good for baking and high-heat sautéing Very neutral High in Vitamin E and omega 6 fatty acids
Macadamia-Nut Oil 450° Medium heat

Stir frying and vinaigrettes

Subtle macadamia nut taste best with Asian dishes More oleic acid than olive oil ( fatty acid)
Sesame Oil 350° Medium heat good for baking and marinades Sweet nutty taste Keeps cholesterol and blood sugar low
Coconut Oil 325° Medium heat baking and sautéing Distinct coconut flavor Lauric acid good for cholesterol levels also antiviral and antibacterial
Walnut Oil 320° Medium heat good for drizzling over cooked vegetables Savory with slight walnut flavor. Rich in Melatonin a sleep regulating hormone
Roasted Pumpkin-Seed Oil 250° Low heat works for salad dressing Smoky and earthy Heart healthy fatty acid, and eases symptoms of prostate enlargement
Extra Virgin Olive Oil 300° but varies with company Distinct Olive oil flavor Immune boosting, antibacterial and anti-fungal

Vegan Potato Leek Soup

 

INGREDIENTS

1 tablespoon extra-virgin olive oil
2 leeks, white and light green parts washed and sliced into 1/4-inch slices
2 cups chopped yellow onion
1/2 teaspoon sea salt
3 cloves garlic, minced
2 large Yukon Gold potatoes (1 lb.), peeled and cut into 1/2-inch cubes
4 cups vegetable stock
2-3 teaspoons fresh rosemary leaves

1. Heat a 4-quart soup pot over medium heat and add the oil.

2. Add the leeks, onion, and sea salt and sauté for about 5 minutes, stirring often, until the onion begins to turn translucent.

3. Add the garlic and stir well. Cook for 1 minute more.

4. Add the potatoes and vegetable stock, cover, and bring to a boil. Reduce heat to simmer. Cook 20 minutes.

5. Remove the soup from the heat and use an immersion/stick blender to blend the soup or cool slightly and use a traditional blender.  Blend the soup with the fresh rosemary leaves until smooth and free of chunks.

6. Warm over low heat until heated through. Serve hot.

Serves 4 – 6.

 

 

 

Recipe by Care2make.com

Raw Vegan Coconut truffles

 

1 cup dates

½ cup walnuts

½ cup almonds

½ cup + 2 Tablespoons raw cocoa powder

½ cup shredded unsweetened coconut

¼ cup maple syrup

1 teaspoon vanilla extract

1 teaspoon almond extract

½ teaspoon salt

 

Extra coconut, cocoa powder or nuts for finishing.

 

1)

In a food processor or Vitamix blend together the dates, walnuts and almonds until they form a crumble-paste. If it is too thick, add a little water, but only enough for it to come together. It shouldn’t be totally smooth; some nutty pieces are desirable. Add the cocoa powder and blend until mostly incorporated. Remove the nut mixture from food processor and place it in a large bowl. Fold in the remaining ingredients by hand.

 

2)

Now it’s time to truffle. If the “dough” is too sticky at this point, place it in the freezer for 30 minutes until it rolls easily into balls. Measure the truffle mixture out as 1 heaping tablespoon each. Roll into balls and then toss in your desired topping.

 

While these could be eaten right away, the truffles are best when cold. For best results place the truffles in the freezer and allow to harden (at least 1 hour). Store the remaining truffles in the freezer and pull out 10 minutes before serving.

 

Recipe by:  thesweetlife.com

Baked Sweet Potato Fries: a Healthy Snack for Kids

 

  • 2 pounds sweet potatoes (about 4 small)
  • 2 tablespoons olive oil
  • 1 1/2 teaspoons chili powder
  • 1 1/2 teaspoons kosher salt

 

 

  1. Preheat the oven to 425°F. Cut each sweet potato in half lengthwise, and place it flat side down on a cutting board

. Cut the potato halves into 1-inch-wide wedges.
  2. In a small bowl, combine the oil, chili powder, and 1 teaspoon of the salt. Place the potatoes on a roasting pan



and brush with the oil mixture. Lay the potatoes flesh side down on the pan and put the pan in the oven.
  3. Cook until soft, 20 to 25 minutes, turning once. Remove the pan from the oven and season with remaining1/2 teaspoon salt. Let the wedges cool for a bit, and serve warm.

 

Recipes by Parents.com

 

 

Homemade Moldable Ice pack

Making your own ice pack is a great economic solution to buying the more expensive versions.  It is also nice to make one so that you don’t ruin your bags of peas during a more acute injury that requires regular ice treatments. We use rubbing alcohol since it is cheap and it drops the freezing point of the water allowing it to stay moldable so that it will take the shape of the body part that you are placing it on.

  • 2 parts water : 1 part alcohol (Use a measuring cup)
  • Place a quart sized or larger freezer bag in a bowl
  • Label the freezer bag so that the contents are not consumed by anyone in your household.
  • Pour the liquid into the freezer bag. Make sure that you remove as much air as possible so that the bag will seal properly.  Make sure to fill bag only ½ full as things expand a bit when frozen.
  • Double bag the freezer bag so no leaks occur.
  • Place in the freezer and wait at least 3 hours before using.
  • Store the ice pack in the freezer until needed.

Vegan Breakfast Millet Pudding

 

1 cup millet (uncooked)

4 cups water

1-2 cans coconut milk to taste

1 tsp.  vanilla

¼ c. sweetener (turbinado or date sugar)

½ cup portions fresh fruit of your choice

Boil water with a dash of salt.  Add millet and cook for 45 minutes.  Remove from heat and blend hot millet with coconut milk ‘till creamy. Add the rest of the ingredients except fresh fruit.  Chill overnight.  Serve with fresh fruit

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