Delicious Rice/White Bean/Kale Dip

This uniquely flavored dip is based on a white bean dip recipe I found online and modified.  This dip is unbelievably healthy for you, yet it is absolutely delicious... hence the name!  Beans and rice each contain what are called "incomplete proteins", but by combining them you make a complete protein which your body can readily use.  Kale and Rainbow/Swiss Chard are both nutrient packed dark leafy greens which strengthen the immune system and keep our bodies purring.  Combine that with lime juice (cleansing) and raw garlic (daycare.. bring it on!) and you have this amazing yummy dip that might just make you live to be 100!  That's my goal anyway....  ;)

What's special?

-Gluten-Free, Sugar-Free, Yeast-Free, Vinegar/Ferment-Free, Corn-Free, Dairy-Free, Nut-Free.

-Contains true whole grains (rice mix), lentils, and white beans for a complete protein.

-Raw garlic and lemon cleanse and strengthen immune system.

-Kale is a superfood for the immune system and will make your skin glow!

-Low in fat.

-Very high in fiber.

-A super quick and balanced meal in a bowl if you combine 1 cup with a can of tuna, tempeh/tofu or leftover chicken!

-Family sized recipe.

-Keeps in fridge for up to 6 days.

Sara’s Delicious Rice/White Bean/Kale Dip

Ingredients:

3 cups cooked mixed rice/lentils 

(I use a brown/wild rice blend (2/3c)  and (1/3c) lentils with 3 cups water.  Bring rice, pinch of salt/pepper to a boil, simmer on low for 15 minutes, add lentils and cook for another 25-30 minutes.)

2 (14 oz) cans or 3 cups white beans (cannelli, navy beans, great northern beans), drained and rinsed

2 TB fresh thyme, chopped 

4TB fresh basil, chopped 

8 TB fresh lime juice (3 limes juiced with a large spoon) 

2 TB extra virgin olive oil

2 TB (8 cloves) raw crushed garlic.

1 TB sea salt

1 tsp pepper

4 cups kale (1 large bunch), steamed and finely chopped (stems removed, steamed for 3 minutes.) 

2 cups swiss/rainbow chard (1 large bunch), steamed and chopped (use stems, just chop off very bottoms- steam stems first then add leaves 2 minutes later, steaming for 1 more minute.)

Preparation:

Cook rice and lentils according to instructions above.  Steam kale and swiss chard.  Combine beans, thyme, basil, lime juice, olive oil, garlic, sea salt and pepper in blender until mixed.  Add 3 cups warm rice/lentils and blend again until you can't see rice grains anymore.  Remove half of mixture and place in medium bowl.  Add 1/2 of the rainbow/swiss chard (1c approx) and 1/2 of kale (2c approx) to blender and mix well.  Pour this mixture into a large salad bowl, refill the blender with the other half of the dip, add remaining kale and swiss chard and blend well.  Combine both batches of dip in the large bowl, mix well, transfer to storage containers and refrigerate (preferably glass containers to keep it fresh for longer).  Can be served hot or cold.  Keeps for 6 days in refrigerator.

Serving Ideas:  Serve as a dip with whole grain rye crackers, wholemeal rye bread, or raw vegetables (zucchini, carrots, cucumber, green beans).  Use as a topper for tempeh, tofu, left-over chicken or fish.  Use as a spread for sandwiches or lettuce wraps.  The usual dip drill....!

Preparation time:  1 hour 20 minutes (including 50 minute rice cooking time)

Yield: Approx. 9 cups

Sara's Tangy Guacamole

This guacamole recipe is a bit of an oddity, but it is SO good.  Goes so nicely with so many different things. Tomato paste gives it an unexpected edginess.

What's special?

-Gluten-Free, Sugar-Free, Yeast-Free, Vinegar/Ferment-Free, Corn-Free, Dairy-Free.

-Contains raw garlic and red onion to fight off those cold bugs before you can sniffle!

-Avocado is a super healthy fat source if used in moderate portions (1/2 avocado = 1 TB oil = 15g fat)

-Quick and easy to make and delicious with crackers.

Sara’s Tangy Guacamole

Ingredients:

2 ripe avocados (turning dark and very soft on outside)

1c diced red onion

4 cloves garlic, pressed

juice of 1 lime (halve lime, use spoon to twist juice out for maximum yield)

1 heap tsp sea salt

3/4tsp fresh ground pepper

1 can tomato paste(5.5oz/156ml)

Preparation:

Halve avocados, remove pit then quarter them for easy peel removal.  Place avocado quarters, lime juice, garlic salt and pepper in a medium bowl and mash with a fork until you reach a creamy consistency.  Add onion and stir in.  then with a large spoon, drop the tomato paste into bowl in three scoops, mixing in gently each time as to have swirls of red and green in your bowl.  Be careful not to overmix as it will turn into a weird brownish colour... but don't worry if you do because it still tastes amazing!  Transfer to serving/storage bowl, chill and serve.  This keeps in the fridge for 4-5 days and tastes much better after chillin' like my brother for a day!

Serving Ideas:  Serve as a dip with whole grain rye crackers, wholemeal rye bread, or raw vegetables (zucchini, carrots, cucumber, green beans).  Buy dry pressed cottage cheese cubes and slice into 1 inch cubes, top with guacamole for an unusually delicious lunch.  Use as a spread for sandwiches or lettuce wraps.  Give yourself a facial... just kidding!

Preparation time:  15 minutes

Yield: Approx. 2 cups

Coming Soon.. Indian Style Eggcakes!

Hello!  Well somebody got busy and stopped blogging... but she's back with lots of new ideas!  A taste of what's coming soon:  Indian Style Eggcakes, if I may call it that, having not yet worn a sari!  So low in fat, high in protein, incorporating the infamously anti-inflammatory turmeric and super quick to whip up!  Stay tuned... and in the meantime eat this!

http://www.healthdiaries.com/eatthis/20-health-benefits-of-turmeric.html

Nori Sandwich Rolls

Coming soon...

Cumin Spiced Hummus

What's Special?

-Sugar-Free, Gluten-Free, Egg-Free, Dairy-Free, Nut-Free, Corn-Free.

-Chickpeas are an excellent source of complex carbohydrates (help stabilize blood sugar) and protein.

-High in Fiber (5g per 1/2c)

-Low in fat (this recipe is.. most hummus you buy is high in fat compared to protein content).

-Make-ahead and keep in fridge for up to 5 days.

-A quick healthy lunch if served with whole grain bread or quinoa/rice crackers, veggies and maybe some leftover chicken or canned tuna!

CUMIN SPICED HUMMUS

Ingredients:

-1 can organic "Eden" chickpeas (398ml), including all juice except for 2TB.

-2TB  tahini

-1 tsp toasted sesame oil

-juice of 1 lemon

-2 to 4 large cloves garlic, crushed (depending on your sensitivity!)

-1.5 tsp sea salt

-1/4 tsp pepper

-1 tsp (heaping) ground cumin +1 tsp garnish 

Preparation:

Combine all ingredients in blender and blend until well mixed but still fairly grainy (that's how I serve it) - about 30 seconds on medium.  Garnish with freshly ground cumin (and you can toast it very quickly before blending in a dry pan on medium heat for about four minutes or until slightly browned/fragrant).

Serving Ideas:

Serve as a dip with whole grain rye/rice/quinoa crackers, pita or wholemeal rye bread and raw veggies (zucchini, carrots, green beans, broccoli, cauliflower).  Combine with tofu, left-over chicken or tuna for a complete meal.  Use as a spread for sandwiches or on scrambled eggs.

Preparation time: 10 minutes

Yield: Approx 2 cups.

FYI:

I use all of the juice from the "Eden" canned chickpeas because it is low in sodium and combined with kombu which helps our bodies digest the beans without distress.  Normal canned chickpeas can be very high in sodium (I've seen up to 650mg per cup... the daily recommended limit of sodium is around 1600mg) and the juice in the can contains a lot of that salt.  If you can't find "Eden" chickpeas, use regular canned chickpeas but drain and rinse well in cold water before blending, and add 1/3c water to this recipe, adjusting to your desired consistency.  You can also boil your own chickpeas ahead of time in large portions then freeze in 1 3/4c portions to use in this recipe.

Sweet Apple/Flax Oil Salad Dressing

What's special?

-Sugar-Free, Gluten-Free, Egg-Free, Dairy-Free, Nut-Free, Corn-Free.-Excellent way to include flax oil (you won't believe how good it is for you!) in your diet.. and super tasty!

-A quick and easy complete meal when combined with soy beans, chicken, tofu or beans!

-Make-ahead dressing that keeps for 10 days in the fridge.

Sweet Apple/Flax Oil Dressing on Mixed Greens with Goat Cheese

DRESSING (can be doubled)

Ingredients:

-7 TB freshly squeezed lemon juice

-4TB Cold-Pressed Flax Oil

-2TB (heaping) Apple Butter

-heaping scoop* stevia extract (*NOW brand pure stevia powder has a tiny scoop included - or you can use regular sugar or honey to taste) 

-pinch salt and pepper

Preparation:

Combine all ingredients in a small blender or magic bullet type mixer and blend on medium/high for about 30 seconds.  This technique produces a nice thick consistency dressing that keeps well in the fridge for up to 10 days.  Just pull out the pre-made dressing and whip up a crowd pleasing salad in no time!

SALAD

Ingredients: 

-5 cups mixed greens 

-chopped red or green onion

-1 to 2c various chopped vegetables of choice (carrots, raw green beans, green onion/red onion, raw broccoli)

(optional)

-herbed goat cheese (how ever much you'd like)

-1/2c dried cranberries or raisins 

-3 to 4 TB poppy seeds/hempseed/ground flax seed

Preparation:

Combine all vegetables, dress generously and toss to coat well.  Add goat cheese and cranberries/raisins.  Toss again and garnish each bowl with whatever kind of seed you choose.  You can vary it up to include soy beans or chicken for protein, or cooked whole beans(I use organic "Eden" canned white/red kidney beans or any others).  Point is that having the dressing made in the fridge makes it very quick to whip up a healthy and complete meal!

FYI:

Apple butter is a natural reduction of pure cooked apples which you can purchase at most health food stores, or the bulk emporium if you are in Toronto.  Check the label to be sure that apples are the only ingredient!  Also, stevia is a health food store purchase.  "NOW" brand of pure stevia powder extract is what I use and, unlike many other brands of stevia, this has no additives and no gross after-taste.. and no calories or impact on blood sugar which is ideal for diabetics. 

Raw Spinach Dip

Well it's summertime, dips and veggies and salads are SO on the menu.  For those who have husbands or kids who won't eat spinach, this RAW spinach dip is so delicious they'll want seconds, guaranteed.  Money back guarantee.  ;) Pretty fast to make too...but stock up on the fresh basil first!

What's special?

-Gluten-Free, Sugar-Free, Yeast-Free, Vinegar/Ferment-Free, Corn-Free, Dairy-Free.

-Contains ground flax seed for increased fiber.

-Avocado is a super healthy fat source.

-Raw spinach is a tricky one to prepare in an appealing way, and 1/2c dip = a bowl of spinach salad.

Sara’s Raw Spinach Dip

Ingredients:

1/2-2/3c Tahini

1 medium red onion, chopped into medium pieces

1 medium avocado, peeled and quartered

juice of 1 lemon (1/3c)

juice of 1 lime (1/4c)

5 or more cloves garlic

4-6c packed raw spinach (after rinsing and spinning dry)

1 1/4c fresh basil leaves, rinsed and spun dry

3TB freshly ground flax seed

1 1/2 TB sea salt

Preparation:

Blend first 7 ingredients in blender until smooth.  Then add spinach and use a spoon to press it down toward the blade and mix slightly before blending gain.  Blend only until spinach is mixed in, then add basil, ground flax seed and salt.  Blend briefly to thicken the dip.  No one will guess they are eating the famously healthy flax seed in this fabulously delicious dip!  Keeps in refrigerator for 5 days.

Serving Ideas:  Serve as a dip with whole grain rye crackers, wholemeal rye bread, or raw vegetables (zucchini, carrots, cucumber, green beans).  Mix with chopped boiled eggs to make egg salad (or use tofu, left-over chicken).  Use as a spread for sandwiches or lettuce wraps.

Preparation time:  15 minutes

Yield: Approx. 5 cups

New Recipes coming soon...

Hey Everyone,
I've been on down time for blog posting, but have several new recipes just waiting for photography to be posted so stay tuned!

Sara

Fruit Stands and Oranges

Well had a photo shoot yesterday and ended up resorting to juvenile behavior by the 45th minute...  This is what happens to your eyeballs when you eat too many carrots!

Heavenly Coconut Parsnip Crunch

This is a sort of nomad dish until I figure out just how to better present this divine flavor combination ( I will!!) ... but I HAD to share it here because it is about as dreamy as Patrick Swayze was in his day.  And it's so quick to make, it's a fabulous mid-afternoon or evening sweet snack.  You'll forget you're eating vegetables!

 HEAVENLY COCONUT PARSNIP CRUNCH

INGREDIENTS:

-1lb parsnips, peeled & cut into bite-size pieces (5cups)

-1/5 tsp  NOW stevia powder

-1/4 tsp sea salt

-6TB unsweetened shredded coconut

-1/2c toasted almonds 

PREPARATION:

-Add 1/2 cup of water to a medium pot, cover and place on high heat, bringing to a boil.

-Add parsnips to pot, cover and steam on high heat for approximately 4 minutes.  (They are done when you can pierce with a fork but are still firm.)

-In a small bowl, mix coconut, salt and stevia.

-Using oven mitts, strain water from pot (I use the lid and pour the sweet water into a cup and drink it!) then sprinkle coconut mixture and almonds evenly over parsnips.  Cover pot and shake with the lid on to mix well.  

-Serves 3-4. (Yields approximately 5 cups.)

Raw Rainbow Chard Salad

Raw Rainbow Chard Salad with Chevre, Walnuts and Cranberries

Yield: 4 cups salad

INGREDIENTS:

(Salad)

1 large bunch Rainbow Chard

1/3 cup onion, finely sliced

(Dressing)

2 TB olive oil (15 ml)

2TB apple cider (unsweetened)

2TB freshly squeezed lemon juice

1 tsp sea salt

1/2tsp pepper

(Topping)

1/2c dried cranberries (packed)

1/2c raw walnut halves

1/3c pine nuts

75-100g Chevre Goat Cheese, gently crumbled

PREPARATION:

-Rinse chard leaves well and pat dry with paper towel.  Remove leaves from stems, cut into 1cm thin slices (I roll the leaf into a cylinder and cut it that way) and place in large salad bowl.  Add onions.  

-In another bowl combine all dressing ingredients and mix well.  

-Pour dressing over entire salad and mix well with your hands (to soften the leaves).  This salad can be refrigerated up to 4 days.  When ready to serve, add walnuts cranberries, pine nuts and toss well.  Top with Chevre and serve.

Makes 4 cups. (Recipe can easily be doubled.)

Spiced Stuffed Lamb Meatballs with Mint Yogurt

Spiced Stuffed Lamb Meatballs 

with Mint Yogurt

What's special?

-Gluten-Free, Sugar-Free, Yeast-Free, Vinegar/Ferment-Free, Corn-Free.

-Contains ground flax seed for increased fiber.

-No artificial flavouring.
-Even better as leftovers!

Yield: 18 Large Meatballs

INGREDIENTS:

(Meatballs)

2 tablespoon olive oil

2 medium onions, minced

5 cloves garlic, minced

1 heaping teaspoon cumin seeds, toasted and ground

2 teaspoon ground coriander 

1/2 teaspoon ground fennel

1/2 cup minced parsley 

1/2 cup minced cilantro 

1/4 cup mint, minced 

2 eggs

2.5 pounds lean ground lamb (1.2 kg)

2/3 cup buckwheat flour (you can take whole kasha and grind in blender /coffee grinder)

1/3 cup quinoa flour 

2/3 cup freshly ground flaxseed

2-3 tsp sea salt

1 tsp Freshly cracked black pepper

400g Macedonian Feta, crumbled

(Yogurt Dip)

2 cups 2% or richer goat's yogurt

good squeeze lemon juice

1 cup fresh mint, minced

1.5 tsp sea salt

1 tsp black pepper

PREPARATION:

Meatballs

-Preheat oven to 400 F and lightly grease 2 baking pans.

-Heat the olive oil in a small sauté pan. Sweat the onion and garlic about 5 minutes until soft but not colored. Add the spices (cumin, coriander, fennel) and stir for 1 minute. Put the mixture in a large mixing bowl and let cool slightly.  Add all remaining ingredients except feta and mix well.  

-Fill a small bowl with warm water for rinsing and coating hands (so the meat doesn’t stick).  Wet hands.  Place golf ball sized piece of meat in palm, flatten into a circular shape, then place crumbled feta (about the size of a large cherry) in the middle of it.  Cover feta with more meat then form an even ball by gently tossing between palms.  Place in pan.

-Bake in oven on middle rack for approx 35-40 minutes (no need to turn).  For final 4 minutes, turn oven to broil to brown the tops of the meatballs.  Remove, let cool slightly and serve with yogurt dip.  (Cold leftovers are even better tasting!  Keeps for 4 days.)

Yogurt Dip

-Combine yogurt, lemon zest, mint, salt and pepper in a small bowl and mix well. Set aside in refrigerator until ready to serve.

COMMENTARY:

-For a great complete meal idea, try serving lamb meatballs/dip with chilled Rosemary Dusted Butternut Squash and Rainbow Chard Salad.  Both the squash and salad can be made ahead.

Sweet Roasted Rosemary-Dusted Butternut Squash

Here is a new favorite recipe of mine in the colder months.  The flavors of Rosemary and squash marry beautifully and is sweet (with stevia) and rich tasting but very low in fat.  Quick to prepare too!

Sweet Roasted Rosemary Dusted Butternut Squash

What's special?

-Low in fat and high in fiber.

-Sugar-Free, Gluten-Free, Egg-Free, Dairy-Free, Nut-Free, Corn-Free.

-Excellent as a cold leftover so you can make it ahead and keep in the fridge up to 4 days.

INGREDIENTS:

-3-4 lb butternut squash

-4.5 TB dried rosemary (finely ground in coffee grinder) 

-1.5 TB dried rosemary (unground) for garnish

-1.5 TB sea salt

-3/4 tsp ground pepper

-1/2 tsp (just under) NOW stevia powder

- 3TB Extra Virgin Cold-Pressed Olive Oil

PREPARATION:

-Preheat oven to 400 F. 

-Peel entire butternut squash and cut off the small rind on top and bottom.  Cut off the bottom (round part with seeds) to separate it from rest of squash and remove seeds (to either roast separately or discard).  

-Slice the larger part of squash (the head) into approximately 1.5 inch thick cylindric discs (see photos), then cut the bottom seeded section into watermelon shaped slices.

-Combine rosemary, salt, pepper and stevia in a small bowl.   Transfer evenly onto a flat surfaced or plate.  Pour 3 TB olive oil into a small bowl.

-Coat each slice with oil then generously coat all surfaces with rosemary dust by patting onto plate.  Transfer dusted squash into lightly greased baking pan and sprinkle with half of the whole dried rosemary.

-Bake on middle rack for 30 minutes, remove, turn once and sprinkle with remaining rosemary.  Return to oven for 20 minutes.  Turn oven to Broil (top element on) and lightly brown tops for approximately 7 more minutes (keep a close eye on it to prevent blackening).

Serves approximately 4 people.  Mmmmmmmm.

Creamy Dill Salmon Salad (Low Fat)

What's special?

-Low fat (yogurt instead of mayo or oil)
-No Vinegar (lime juice instead - it's better for ya!)
-Inexpensive to make
-Gluten-Free, Egg-Free, Sugar-Free
-A quick and easy make-ahead meal when you add it to whole grain rye crackers or whatever floats your boat!   Ready-made meals make it easy for me to eat healthfully when I'm really busy!

 CREAMY DILL SALMON SALAD

INGREDIENTS:

-3 cups salmon (canned sockeye/wild pacific or frozen High Liner Wild Pacific Fillets)

-3 cups raw celery, finely chopped

-3/4 cup red onion, finely chopped

-5 green onions, chopped

-1 1/2 cups plain 2% yogurt (I use Hewitt's)

-1/2 cup freshly squeezed lime juice

-1/2 cup fresh dill, minced

-2 tsp freshly ground pepper

-2 to 3 tsp sea salt

PREPARATION:

In a large bowl break salmon into bite sized pieces (especially if you're using the frozen High Liner fillets, which you will bake and chill first!).  Combine celery, red and green onions and gently toss until evenly mixed.  In another medium sized bowl, combine yogurt, lime juice, dill, salt and pepper and mix well.  Pour yogurt mixture into the large salmon bowl and mix well.  Makes 7 cups and keeps for 4 days.  Be sure to mix well each time before serving!

COMMENTARY:

For meal ideas (probably lunch), try eating with Ryevita WholeGrain Crackers, pita halves or bread if that's your thing!  Alternatively, you can use seaweed (nori) or red leaf lettuce leaves as "wraps" (to reduce carbohydrate intake if that's an issue).

To juice limes, cut in half and use a medium sized spoon to twist out the juice and some of the pulp.  It's pretty quick and easy!

Sara's Raw Broccoli Salad

Just to get something on this wall...

For those who thought they didn't like broccoli, this recipe may change your mind!  It incorporates raw broccoli (which is hard to eat for most people but oh so healthful!) with an abundance of nutrition powerhouse foods like ground flaxseed and nuts.  And to boot:  it's very low in fat but super creamy and satisfying.  I even throw leftover chicken in it and have that for lunch!

SARA'S RAW BROCCOLI SALAD

Makes about seven cups

INGREDIENTS:
2 large heads of broccoli
1 cups other veggies cut into bite-sized pieces (raw green bean, sugar snap peas)
4 carrots, peeled and julienned (or chopped into bite-sized pieces)

1/2 cup almonds, toasted and cut in half (chunks)
1/3 cup dried cranberries/raisins/currants

1/2 small red onion, finely chopped

(Buttermilk Dressing:)

1 cup buttermilk, well-shaken
1/3 cup mayonnaise
4 tablespoons cider vinegar

1 tablespoon sugar or 3 mini-scoops stevia powder (approx 1/4 tsp)

4 tablespoons finely chopped green onion (or, you could just use a little extra red onion to simplify it)
4 TB freshly ground flax seed


PREPARATION:
Cut broccoli into bite-sized pieces. Peel stem and cut into small pieces as well. Peel and cut carrots and any other veggies you choose to add. For the almonds, you can buy them raw, cut in halves/chunks, place them in a small pan in the oven at 350F for about 12 minutes to home roast them. Once cooled add them to the salad. This is one of the main flavours so don't skip it! Toss the sliced broccoli with the almonds, dried fruit and red onion in a large bowl.

Meanwhile, combine and shake dressing ingredients in a small jar with a lid (add flax last and sprinkle a bit at a time, combining with a fork to prevent clumping). Add a good pinch of salt and pepper. Pour the dressing over the broccoli and toss it well. Season well with salt and pepper to taste.

Note: this can be stored in the fridge undressed for up to 5 days (in a glass storage container). Makes it a great "make-ahead" party/dinner salad as you just shake up the dressing jar and dress whatever amount of the salad you want to use.

Helloooo Blog World!

I've decided to give this a go because of all of the people I know and meet who ask me "What do you eat?" or "How do I cook healthy food and not eat tree bark?!"

So this is for anyone who wants to feel healthy and energized, look slim and beautiful and still enjoy delicious food!  Might I add, I don't like spending hours in food preparation most of the time, so most of these will be fairly fast to make... and well suited to the busy young professional, parent or student.  

Here's to your health!