Italian Herb Bread

Ingredients:

1 Loaf French Bread

1/2 cup margarine

2 tbsp garlic powder

1/2 tsp savory

1 tsp celery salt

1/2 tsp rosemary

1/2 tsp thyme

1/2 tsp chervil (or parsley)

1/2 tsp basil

1 tsp sage

3 tsp parsley

1/2 tsp oregano

Directions:

Combine all ingredients, spread on sliced bread. Wrap in foil. Heat in 350 deg. Oven for 30 minutes.

Feed Shark

Roasted Vegetable Medley

Serves 8

Ingredients:

1 large butternut squash (1.5 lbs)
1 pound carrots
1 pound parsnips
1 small rutabaga
1 pound shallots
3 tsp dried rosemary
3 tbsp olive oil
Sea salt and pepper




Directions:

Preheat oven to 450° F. Peel and remove seeds, cutting the squash into ½ inch wedges. Peel and cut carrots and parsnips into 2 inch lengths. Peel and cut rutabaga into ½ inch wedges. Peel shallots and cut into halves, if large.

Combine the vegetables and rosemary in a large bowl. Drizzle with oil, sprinkle with 1 tsp salt, and season with pepper. Toss to combine and spread in an even layer on parchment lined baking sheet.

Roast until vegetables are tender and golden in color, tossing occasionally (approximately 40-50 minutes). Serve warm.

Sweet Potato Wedges with Sesame-Soy Dip

Serves 6

Ingredients:

4 sweet potatoes
1 ½ tbsp olive oil
2 tbsp low sodium soy sauce
2 tbsp rice vinegar
1 tsp sesame oil
1 ½ tsp sesame seeds
Sea salt




Directions:

Preheat oven to 425° F. Toss potato wedges (cut into ¾ inch wedges) with olive oil and ¼ tsp salt. Spread in an even lay on a parchment lined baking sheet. Roast approximately 30 minutes, until tender and slightly browned, turning halfway through.

For dipping sauce, stir together soy sauce, vinegar, and sesame oil in small bowl.

Transfer potato wedges to a serving dish, immediately sprinkling with sesame seeds. Serve with the dipping sauce.

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Italian Bean and Artichoke Salad

*Be careful not to marinate the beans and artichokes more than half an hour, or the green color will turn dull.
 
Serves 6

Ingredients

3 ½ cups green beans (or two pkgs 10 oz frozen), cooked and diced
2 cups (10 oz pkg frozen) artichoke hearts, cooked and diced
¼ cup diced pimento
½ cup olive oil
¼ cup red wine vinegar
1 tsp onion juice
½ tsp salt
½ tsp oregano
¼ tsp crushed rosemary
1/8 tsp pepper




Directions

Cook green beans and artichoke hearts separately according to label directions; then drain and cool. Add pimentos, cover and chill. Make dressing separately by combining olive oil with wine vinegar, onion juice, salt, oregano, rosemary and pepper. Lightly toss with bean mixture and chill well. To serve: drain beans and artichoke hearts from the dressing, using a slotted spoon. Mound on serving platter. Serve extra dressing alongside, if desired.

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Chunky Mushroom Chowder

Prep Time: 10 minutes
Serves: (8)

Serve this low fat, hearty Italian style soup with a green salad and crusty whole wheat roll for a quick comforting meal. Vary the amount of red pepper flakes according to taste preference.




Ingredients:

2 tablespoons olive oil

1 lb sliced fresh mushrooms
2 cups chopped chives or leeks
(white part only, about 1 large)
1 large potato, peeled and diced
2 garlic cloves, minced
1 teaspoon oregano
1 teaspoon basil
1⁄4 teaspoon crushed red pepper flakes
2 cups water
2 cups frozen corn kernels (or canned)
1 (796 ml) can diced tomatoes
1⁄2 teaspoon salt
1⁄4 teaspoon pepper
1⁄3 cup chopped parsley (optional)

Directions:

1. In large saucepan heat oil over medium heat; add mushrooms, chives/leeks, potato, garlic, oregano, basil and red pepper flakes; sauté about 5 minutes. Add water and corn; bring to boil and cover. Lower heat and simmer about 5 minutes or until vegetables are tender. Stir in tomatoes, salt and pepper. Bring to boil; lower heat to simmer for about 10 minutes or until hot. Stir in parsley if desired.

Optional: Garnish with grated mozzarella or parmesan cheese.

Homemade Condiments (Vegan)

You may be aware that most of the products out there on the shelves aren’t made organically or naturally and contain a lot of toxic chemicals and sugar. Making things yourself not only saves you money, but lets you know where your products are coming from and exactly what’s in it.

Whenever you can, use organic foods and ingredients in recipes. Use sea salt instead of table salt. Use healthy oils like coconut oil. Use raw cane sugar or honey as sweetener instead of refined white sugar. Choosing the cleanest ingredients is the best choice for your mind and body.

Benefits: GMO Free, Refined Sugar Free, Corn Free, High in Anti-Oxidants, High in Vitamin C, Vegan, and Gluten Free

KETCHUP


Total Prep Time: 10 minutes
Serves: (4.5 cups)



Ingredients:

4 cans/jars (6 oz each – 3 cups) of Organic Tomato Paste (or make your own)
1 cup of water
1/4 cup apple cider vinegar (or white vinegar)
4 tablespoons honey or maple syrup (or 1 teaspoon stevia powder)
1 teaspoon garlic powder
1 tablespoon onion powder
1 teaspoon Himalayan salt (sea salt)
A pinch of each of the following to taste: Cayenne Pepper, Cinnamon, Cloves
2 teaspoons chia seeds (for thickness)

Directions:

1. Put the ingredients in a blender and blend well.
2. Pour into a glass or container and store in the fridge. Let flavors mesh together overnight for great flavor.

VEGAN MAYO


Total Prep Time: 10 minutes
Serves: (1.5 cups)









Ingredients:

1/2 cup soy milk
1/2 teaspoon sea salt
1 teaspoon ground mustard
2 teaspoons garlic powder
2 teaspoons apple cider vinegar
2 teaspoons agave
1 cup organic canola oil

Directions:

Place soy milk, sea salt, ground mustard, garlic powder, vinegar and agave in a blender. Place the lid on the blender and turn to slow.

Take the middle part of the blender’s lid out while the blender is still running and slowly pour in the canola oil.
Place the lid back on and blend until the mayo is thick and creamy.




Notes:
This recipe is awesome as is or you can use it as a base and add whatever flavor you like. More garlic (maybe minced and sautéed in a little canola oil before you add it), chives, dill, sun dried tomato, let your imagine run wild and have fun.

You can double this recipe for a bigger batch if need be.

MUSTARD WITH HERBS


Total Prep Time: 5 mins
Serves: 1.5 cups





Ingredients:

2/3 cup (120gr) yellow mustard seeds
1/2 cup apple cider vinegar
2/3 cup water
2 Tbsp fresh thyme
1.5 Tbsp fresh rosemary
1/2 tsp chili flakes (depending on how hot you want the mustard you can use mild chili flakes or hot ones)
1/3 tsp sea salt
1 tsp raw honey or maple syrup
1/4 cup water at room temperature

Directions:

1. Mix apple cider vinegar with water and add mustard seeds. Leave to soak for 2 to 3 days. The mustard seeds will absorb almost all the liquid and will start to smell like you’re about to make the best mustard on the planet.
2. Add mustard mix to a blender, together with the rest of the ingredients, and blitz until you get a smooth consistency. If you think it’s too thick, add 2 Tbsp of water at a time and continue to blend until you get it smooth.
3. Spoon into jars, leaving no air bubbles if you can, and keep covered in the fridge.

Note: Mustard should keep well in the fridge, for up to few months. Though it’s best to consume it as fresh as possible. Start making those delicious honey & mustard salad dressings!

Spicy Cashew Falafel

Nutrition information per serving: 400 calories; 220 calories from fat (55 per cent of total calories); 25 g fat (4 g saturated; 0 g trans fats); 5 mg cholesterol; 34 g carbohydrate; 8 g fiber; 7 g sugar; 17 g protein; 1,080 mg sodium.

Falafel pan-fried patties made from chickpeas, onions and a bunch of delicious seasonings are healthy and versatile. They can be served as-is with a yogurt or sour cream dipping sauce; or stuffed into a pita pocket with onions and tomatoes.

They also adapt well to whatever flavors you prefer. Though I like the classic combination of cilantro and cumin, which you could ditch for Italian or Indian seasonings. Cooking method can vary, too. Tradition calls for deep-frying, but I never do that. I prefer to fry them in just a bit of oil in a skillet. You also could lose the frying entirely and bake them in the oven.

This recipe mixes things up just a bit, adding lightly chopped cashews for a creamy flavor and delicate crunch. It also adds a bit of smoked paprika for depth and just a dash of hot sauce.

Prefer to do these in the oven? Arrange the patties on a lightly oiled baking sheet and bake at 425 F for 10 to 12 minutes. And if you’re not into spicy, feel free to leave out the hot sauce.

Preparation: 30 minutes

Servings: 4

• 1 cup plain Greek yogurt

• 3 tablespoons tahini

• 2 tablespoons lemon juice

• 4 scallions, thinly sliced (white and green parts)

• 4 large plum tomatoes, finely chopped

• Sea salt and ground black pepper

• 1 medium red onion, quartered

• 4 cloves garlic

• 1/2 cup fresh cilantro

• 1/2 cup fresh parsley

• 15-ounce can chickpeas, drained

• 1/2 cup cashews

• 1 to 2 tablespoons hot sauce, to taste

• 1 teaspoon cumin seeds

• 1/2 teaspoon smoked paprika

• Zest of 1/2 lemon

• 2 tablespoons vegetable or canola oil

In a small bowl, whisk together the yogurt, tahini and lemon juice until smooth. Mix in the tomatoes and scallions, then season with salt and pepper. Set aside.

To make the falafel, in a food processor combine the onion, garlic, cilantro and parsley. Pulse until the onion and herbs are finely chopped, but not pulverized. Add the chickpeas, cashews, hot sauce, 1 teaspoon of salt, the cumin, paprika, 1/4 teaspoon of pepper and lemon zest. Pulse about 7 to 8 times, or until the chickpeas and cashews are finely chopped, but not ground.

Divide the mixture into 12 walnut-sized balls, then use your hands to form each into a tightly packed 2-inch patty.

In a large nonstick skillet over medium, heat the oil. Add the patties, working in batches if needed, and fry for 2 to 3 minutes per side, or until browned and crisp. If working in batches, keep the finished falafel warm in a 200 F oven. Serve the falafel with the yogurt-tahini sauce spooned over them.

No Bake Chocolate Chews

These chocolate chews taste a whole lot like a peanut butter cup, and the really good news is, they are a whole lot healthier. They are perfect for snack time and for the lunch box. They are great to have on hand when you have a craving for something sweet.

Ingredients:

2 cups pitted dates

3/4 cup raw cashews

1/4 cup nut butter (or natural peanut butter)

1/2 cup unsweetened finely shredded coconut

2 tablespoons cocoa powder

1 pinch salt

Toss everything into a food processor and process until the mixture starts to go smooth and clump into a ball. The dates will be all chopped up but you'll still have bits of nut. Turn the mixture out into an 8 or 9 inch square dish lined with parchment paper. Use your hands to firmly press the mixture into the bottom of the dish. Cover and refrigerate for 30 minutes. Remove the bars from the pan and cut into pieces using a sharp knife. Store in an air-tight container in the fridge or freezer--they taste great cold or frozen!

The dates provide the all natural sweetener in these treats, and you will never know that you are eating dates once they are all mixed in with the rest of the ingredients. Dates provide a wide range of essential nutrients, and are a very good source of dietary potassium. The sugar content of ripe dates is about 80%; the remainder consists of protein and fiber.

In a new study, researchers from Virginia Tech’s Biochemistry Department ranked 12 of the most popular sweeteners according to their antioxidant content with dates being the number one sweetener in the antioxidant department.

Here’s the whole list of sweeteners they tested from best to worst for antioxidant power:

1. Date sugar

2. Blackstrap molasses

3. Dark brown sugar

4. Light brown sugar

5. Raw cane sugar

6. Turbinado sugar

7. Honey

8. Maple syrup

9. Refined white sugar

10. Corn syrup

11. Agave nectar

12. Brown rice syrup