Tag Archives: healthy recipe

My Nutritarian Diary: Tips to Eat More Fruits and Veggies, Part 2

Nutritarian Header

I have a feeling that writing out these tips on how to eat more fruits and vegetables in our diets have benefited me more than you, since I followed my own advice this week! There were a couple meals that I purposely added frozen green beans to (after they were microwaved, of course) to pump up my veggie intake. I also ate several large salads this week, as well as increased the amount of veggies I used in a pasta salad of mine.

So as much as for me as for you, listed below are 10 more tiny inspirations to help you eat more fruits and vegetables every day. These are in addition to the 10 I wrote up in last week’s blog.

1. When needing a quick meal, cook up a rice noodle soup bowl, and load it with at least a cup or two of any variety of frozen veggies.

2. If you eat a lot of healthy frozen meals for lunch, add another cup (or two) of frozen vegetables to microwave with the meal.

3. Add about ¼ cup of Grapenuts or similar cereal (with five or fewer ingredients) to your cut up cantaloupe for an excellent sweet and crunchy snack (or dessert).

4. Replace chips or crackers with raw carrots and/or apple slices for a side to your sandwich, veggie burger, etc.

5. Find a low-fat, bean dip recipe you love and make it once a week to use as a dip for raw vegetables. (This Tuscan White Bean Dip is a great recipe to try.)

6. Use applesauce or spotted bananas instead of oil in your baking. (See Banana-Chocolate Chip Scones.)

7. Eat fruits and vegetables in a variety of colors. This maximizes the nutritional benefits you receive from eating healthy.

8. Shop for fruits and veggies every 3-5 days or so, to keep your produce fresh and to help make sure what you are buying doesn’t spoil.

9. Clean and cut up your fresh vegetables when you come home from the store to ensure you will add them to your meals. (I do this for, carrots, broccoli, and cauliflower, for example, and this makes cooking with them or adding them to salads quick and accessible.) The same for fruit. Rinse fruit like cherries and grapes right away and place them in a container in the fridge so that you have quick access to eating them.

10. Cook around two vegetable-heavy meals a week (this could be a vegetable chili or soup, a spaghetti squash pasta dish, etc.) that have a lot of leftovers, so you don’t burn out in the kitchen. Soon you will build a repertoire of several recipes to keep your family healthy and satisfied. There are lots of books available in our local libraries that can help you discover meals that are easy for you to make and that taste great. And of course, peruse “My Nutritarian Diary” recipes to see if one of these dishes could be one of the ones you want to try.

See also: My Nutritarian Diary: Tips to Eat More Fruits and Veggies, Part 1

My Nutritarian Diary: Vegan Eggplant Meatballs

Vegan Eggplant Meatballs Header
In my opinion, great plant-based recipes taste great, are nutritious, and feature vegetables prominently. Well, this Vegan Eggplant Meatballs recipe does that and more. One of the things I like most about these little guys is that they can be eaten in a variety of ways.

These “meatballs” are great served hot out of the oven on noodles (zucchini, wheat, or gluten free) and topped with a homemade veggie marinara sauce. They would make an excellent warmed appetizer dipped in your favorite store-bought, plant-based spaghetti sauce. And as leftovers, they taste excellent cold served on top of a large salad.

IMG_4317 Small
So whatever your eating style or mood, these eggplant delights are an excellent treat!

And if you decide to eat the leftovers on a plate of lettuce, why not whip up some of Dreena Burton’s “Magical” No-Oil Vinaigrette to go with it.

Or if you are in the mood for another delicious eggplant-centric meal, I recommend giving my Baked Eggplant Spaghetti recipe a try!

IMG_4312 Small
Vegan Eggplant Meatballs
(Slighty adapted from skinnytaste.com, which slightly adapted it from Mark Bittman’s VB6 Cookbook)

INGREDIENTS:
• ¼ cup (or more) of low sodium vegetable broth, for sautéing
• 1 large eggplant, cut into 1-inch cubed pieces
• 1 teaspoon (or to taste) sea salt, mixed
• ½ teaspoon black pepper
• 1 medium onion, chopped
• 3 cloves of garlic (or more depending on taste)
• 1 cup cooked white beans (or drained and rinsed canned beans)
• ¼ cup fresh parsley (or a ¼ cup mix of fresh parsley, fresh oregano, etc.)
• 1 cup whole wheat breadcrumbs or panko
• ¼ cup of nutritional yeast, optional
• pinch of red chili flakes, optional

DIRECTIONS:
“Heat the oven to 375°. Spray a large rimmed baking sheet with cooking spray [or line sheet with parchment paper].

Place [vegetable broth] in a large nonstick skillet over medium high heat. When hot add the eggplant …. Season with salt and pepper and cook, stirring occasionally until tender, 10 to 15 minutes. [Add more vegetable broth if necessary to keep from sticking.] Transfer to the bowl of a food processor.

Add [more vegetable broth] to the skillet with the onion and garlic and cook until translucent, 3 to 5 minutes. Add to the food processor along with the drained beans and parsley [or other fresh seasoning blend] and pulse until well combined and chopped, but not pureed.

Combine the mixture with the breadcrumbs, [nutritional yeast if using] and red chili flakes if using. Taste for salt then roll into 12 meatballs, about 2-inches in diameter. Transfer to the prepared baking sheet and bake until firm and browned, about 25 to 30 minutes.

Meanwhile, warm the marinara sauce and serve with the meatballs over pasta, zucchini noodles or on a whole wheat roll” (skinnytaste.com).

My Nutritarian Diary: Savory ‘Herb d’Vour’ Pasta Salad

Savory Pasta Salad Fireworks Header
Sometimes simple is best. Sometimes ingredients that don’t call for a lot of work, are just what the weary cook needs. And sometimes a great, wholesome meal can include foods that are somewhat processed. I am still a huge advocate of not buying processed food, and if I do, I want to make sure it has the fewest ingredients possible. But from time to time, I need the added assistance of something already made.

That is definitely the case with this salad. I had a couple of Trader Joe’s items I thought would mix well with fresh veggies and pasta, and in about the time it took to cook the pasta, I had a wonderful pasta salad with flavors that delighted my palate.

Ingredients Collage
The two ingredients I totally recommend not changing for this salad are the Trader Joe’s Tuscan Italian Dressing with Balsamic Vinegar and the Savory-Flavored Organic Baked Tofu (pictured above).

However, use the rest of the recipe below as a guide and adjust where your inner chef takes you.

IMG_4295
Savory ‘Herb d’Vour’ Pasta Salad

INGREDIENTS:
• 10-12 ounces whole wheat spiral pasta
• 2 cups cherry tomatoes, halved
• 1 medium zucchini, chopped (about 2 cups)
• 1 medium green bell pepper, chopped
• 4 green onions, diced (about ⅓ to ½ cup)
• 7 ounces Trader Joe’s organic, savory-seasoned and baked tofu, cut into small cubes
• ¼ cup fresh basil, finely diced
• 1-2 tablespoons of fresh parsley, finely diced
• 1-2 tablespoons fresh oregano, finely diced
• ⅓ cup to ½ cup Trader Joe’s Tuscan Italian Dressing with Balsamic Vinegar, or another Italian dressing of your choice
• Salt and pepper, to taste, optional*
• Salad greens to plate, optional

*The savory-flavored tofu along with the dressing was sufficient seasoning for me, so I did not add salt or pepper to mine.

DIRECTIONS:
Cook pasta according to package instructions. While pasta is cooking, combine the cherry tomatoes, zucchini, green bell pepper, green onions, baked tofu, basil, parsley, and oregano in a large bowl. Toss together. Add cooked pasta and dressing and toss to combine. Taste and adjust amount of dressing and add salt and/or pepper if needed. Refrigerate for at least an hour before serving to allow seasonings to get more defined. Serve on a plate of greens, if using.

My Nutritarian Diary: Vegan Sun-Dried Tomato “Alfredo”

Sun-Dried Alfredo Header
This Vegan Sun-Dried Tomato “Alfredo” is a wonderful recipe for a few reasons. First, it’s absolutely delicious. The sun-dried tomato flavoring gives this sauce one of the best flavors I’ve tasted since going mostly plant-based in my eating.

Second, it’s so easy to make! I mean the only thing you have to “cook” is the pasta. Really, that’s it. Isn’t that great?

Third, this “alfredo” is better for you than its fat-laden (and yes, I’ll add delicious!) cousins. Using lite silken tofu and cashews helps provide the creamy texture that wonderfully coats the pasta. Cashews are a great alternative to using heavy dairy creams in recipes, and the tofu makes the sauce go further.

Add the sun-dried tomatoes, and you have a dish that packs a nutritional punch of fiber, protein, calcium, antioxidants, and more! And the artichoke hearts are worth a mention, too. They are full of health benefits including aiding digestion, lowering cholesterol, and possessing a high amount of the antioxidant vitamin C.

So, what are you waiting for? Why don’t you give it a try and let me know what you think!

IMG_4267 Large
Vegan Sun-Dried Tomato “Alfredo”
(Adapted from Tosca Reno’s “Penne with No-Cook Sun-Dried Tomato Tofu Cream, Artichoke Hearts and Basil” recipe in The Eat-Clean Diet Vegetarian Cookbook.)

INGREDIENTS:
• 12-16 ounces of pasta of your choice (I used 12-ounces of tri-colored penne pasta)
• 1 (12.3 ounce) package firm lite silken tofu, drained, at room temperature
• ½ cup raw unsalted cashews
• ½ cup hot water
• 1 cup rehydrated sun-dried tomatoes (not in oil), drained
• 1 clove garlic, chopped
• 2 tablespoons chopped basil
• 1 tablespoon nutritional yeast (or more, to taste)
• 1 (12 ounce) package frozen artichoke hearts, thawed
• ¼ teaspoon each sea salt and freshly ground black pepper

DIRECTIONS:
“Bring a large pot of water to boil over high heat and cook the pasta according to package directions until ‘al dente’. Drain, reserving ¼ cup of the cooking liquid. Do not rinse the pasta. Transfer the pasta to a large bowl.

In a blender (or food processor), blend the tofu, cashews and hot water until very smooth. Add the sun-dried tomatoes, garlic, basil, [nutritional yeast], salt and pepper, and blend until combined, but you can still see little chunks of tomatoes. Pour over the pasta, add the artichoke hearts, and toss to combine. If the sauce is too thick, add the reserved pasta cooking liquid a bit at a time until you reach the desired consistency” (Tosca Reno).

MY NOTES:
The original recipe called for one tablespoon of chopped marjoram, which I didn’t have on hand. Also, I added nutritional yeast to my version for more of a “cheesy” flavor. And Tosca’s name for this recipe was just entirely too long for my blog post title, so that is why I’ve renamed it.

My Nutritarian Diary: “Magical” No-Oil Vinaigrette

Magical No-oil vin HeaderThis week marked the first week of #wellnesswednesday on our station’s Facebook page, and I talked a little about why I have chosen to go oil-free or nearly oil-free in my eating, which is contrary to a lot of what we read about oils in the media. While various oils may have some health benefits, they are high in calories and are actually a processed food, with no fiber, which means the “bang” for the nutritional “buck” is not there for many of us (some individuals and some illnesses are better served by high-fat diets, so I don’t mean to discount oils’ benefits for them).

I remember reading the no-oil theory for the first time in Pamela Popper’s book, Food Over Medicine: A Conversation That Could Save Your Life, and I thought, no … that can’t be. Everywhere I read, authorities say oil is good for you. Really, I shouldn’t eat oil? I have my doubts here, but okay, I’ll gave that theory a whirl. And what do you know, there was a great benefit to me, not only in shedding some extra weight (about 10 pounds!), but also in the knowledge that I’m taking another step away from my dependence on processed and fatty foods.

So, over the last several months, I have chosen to go oil free in my dressings, my sautéing, and in most of my baking. That’s not to say I don’t eat fat. I do! But the fats I eat are from whole food plant sources, such as nuts, seeds, and avocadoes. And I do so in small amounts every day.

What better way to sum up that theme than to provide you with a magnificent no-oil vinaigrette I found on the web this week, Dreena Burton’s “Magical” No-Oil Vinaigrette.

And if you haven’t liked our Facebook page, yet, you should! Every Wednesday, we celebrate #wellnesswednesday, where many of our posts are focused on better health, and where every Friday, I post a link to a new My Nutritarian Diary blog post.

SaladwithMagicalDressing“Magical” No-Oil Vinaigrette
(From Dreena Burton’s “Plant-Powered Kitchen” Blog)

INGREDIENTS

  • ¼ cup unsweetened applesauce
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon mild miso (ex: brown rice miso)*
  • ¾ – 1 teaspoon Dijon mustard
  • ¼ teaspoon cumin
  • ⅛ teaspoon cinnamon
  • 1½ tablespoon pure maple syrup (or more to sweeten to taste if desired)
  • ¼ teaspoon (rounded) sea salt (or more to taste)
  • freshly ground black pepper to taste

*I used a light soy miso that I purchased at a local Asian grocery store.

DIRECTIONS
“Using an immersion blender and deep cup (if using a blender, you may need to double the batch for enough blending volume), combine all ingredients, whizzing through until very smooth. Taste, and if you’d like a little sweeter add another teaspoon or so of maple syrup. Season to taste with additional salt and pepper as well. If you’d like a thinner dressing, simply add a couple of teaspoons of water and blend through again” (Dreena Burton).

My Nutritarian Diary: Tuscan White Bean Dip

Tuscan Bean Dip Header Merged
We all know we are supposed to eat more fruits and vegetables every day. Even the United States Department of Agriculture recommends a significant portion of both on its now three-year-old MyPlate nutritional info graphic.

However, most of us, including me prior to going mostly plant-based in my own eating, actually eat a very small portion of fruits and vegetables as part of our daily diet. Our consumption probably looks something like this: a small cup of juice during breakfast, maybe an apple as part of lunch, and a side salad with our dinner. Instead, we get calories from less than desirable sources and we suffer as a result. We not only deplete our bodies of its nutrients, we don’t even replenish them.

In the plant-based community, there are many suggestions as to how to increase your fruit and vegetable consumption. There are also many ideas about what a plant-based diet should look like.1 But all agree. We should eat more fruits and vegetables and we should all start now.

The best advice I’ve read so far, for myself, has been Joel Fuhrman’s suggestion to try and eat at least one pound of raw vegetables and one pound of cooked vegetables daily, as well as try to eat three fresh fruits a day.

That is not as easy as it may seem, which is why I wanted to give you a recipe this week that will help assist you in eating vegetables—the incredibly healthy and nutrient dense Tuscan White Bean Dip, from Fuhrman’s Eat to Live Cookbook.

1For an excellent comparison of different plant-based diet philosophy’s, I recommend Dr. John McDougall’s August 2012 McDougall Newsletter article, “The Diet Wars: The Time for Unification is Now.” The comparison chart is on the second page of this link. (Accessed online: 6-6-14)

IMG_4130 small cropped

Tuscan White Bean Dip
(Adapted from Eat to Live Cookbook by Joel Fuhrman / with low-sodium references removed)

INGREDIENTS:
• 1½ cups cooked great northern beans or 1 (15-ounce) can of great northern beans, drained
• ¼ cup pine nuts (I used cashews)
• 2 cloves of garlic, minced
• seasonings, to taste (could be a no-salt seasoning blend or other seasoning blend of your choice)
• 1 tablespoon balsamic vinegar
• 1 tablespoon fresh, minced rosemary
• ¼ cup rehydrated dried tomatoes, minced

Makes 2½ cups.

DIRECTIONS:
“Place all ingredients, except the dried tomatoes, in a high-powered blender or food processor. Process until smooth and creamy. Adjust seasonings to taste. Stir in the dried tomatoes. Chill for 1 hour before serving” (Fuhrman).

MY NOTES:
Fuhrman says to soak the dried tomatoes in lukewarm water until soft (about 1 to 2 hours). I rehydrated mine with boiling water for 10-15 minutes. His way probably leaves more nutrients in the tomatoes, but I didn’t have that time. I also added some of the tomato soaking water in my dip to help achieve my desired consistency.

My Nutritarian Diary: Fruity Quinoa Salad

Fruity Quinoa Header

For today’s post, I decided to throw out into the world-wide web my very own recipe: Fruity Quinoa Salad. I haven’t done that yet on my blog, mainly because I still feel like a novice when it comes to making plant-based food. I love reading recipes and gleaning new ideas. I love making them and eating them, too, sometimes even adapting them to my own tastes. But to create a recipe from scratch? How do I know when it’s ready for the public? Does it taste good? Will people like it? Am I missing a key ingredient? And the worrisome questions go on and on.

But today, I stopped the questions and began a different dialogue. This Fruity Quinoa Salad may not be perfect. But it is beautiful-looking and very delicious. I, personally, love the way the Kalamata olives compliment the overall fruity taste of the salad (my husband does not and is why I made them optional), and I think you can add the raisins or not, depending on how sweet you want the salad to taste. And if you’re not entirely plant-based in your eating, I think a ¼ cup of feta cheese mixed in would taste absolutely delicious.

What I did do on purpose for me was keep this recipe oil free. But even that is flexible and up to you.

In the end, what this recipe lacks in absolutes, it certainly does not lack in flavor, flexibility, and health.

So, if you are feeling adventurous, why not give it a try!

IMG_4238 small

Fruity Quinoa Salad

SALAD INGREDIENTS:
• 1½ cups cooked tri-colored quinoa
• 1 cup Granny Smith apples, chopped in ½-inch cubes*
• ½ cup dried apricots, finely diced
• ⅓ cup toasted almond slivers
• ¼ cup raisins, optional
• ⅓ cup Greek Kalamata olives, chopped, optional
• salad greens for plating

*Lightly coat cubes with fresh squeezed lemon juice (or other preferred method) to prevent browning.

DRESSING INGREDIENTS:
• 2 tablespoons Balsamic vinegar
• 1 teaspoon Dijon mustard
• ⅛ teaspoon ground ginger
• 1 teaspoon grade B maple syrup*
• Up to 1 tablespoon of water (in case dressing needs to be diluted to your taste)

*Grade B maple syrup has more healthful minerals than its Grade A variety and is why I use it.

DIRECTIONS:
Cook quinoa according to package instructions. Set aside to cool.

In a separate bowl, combine the treated Granny Smith apple cubes, apricots, almonds, raisins (if using), and Greek Kalamata olives (if using). Add the quinoa and mix all the ingredients together.

In another small bowl, whisk together the Balsamic vinegar, mustard, ground ginger, and maple syrup. Taste, and dilute with a little water if necessary.

Poor dressing over the quinoa mix and coat evenly. Adjust seasonings to your desired taste.

Put salad greens on plates and top with the Fruity Quinoa Salad. And enjoy!

My Nutritarian Diary: Spaghetti Squash Primavera

SpaghettiSquashPrimavera-Header

Something happened this week along my way to writing this blog post that I have to share with you. I had my annual physical and received some wonderful results in my blood work. As of this week, my total cholesterol was 162 (six years ago, it was 199 with a lot of dietary effort—but still eating chicken, eggs, cheese, and dairy) and my LDL was 107 (down from 146 six years ago).

As a little background, I went to an excellent nutritionist around the time of these higher cholesterol numbers. He helped me lose weight and get my cholesterol numbers in check (but still in a highish range). I learned a lot from him and was inspired to keep learning about nutrition. But over the last several years, my total cholesterol numbers have remained around 200, with and without dietary effort.

Six months ago, I was convinced that going mostly plant-based in my eating habits was the right path for me. And this week’s blood work results prove to me that I was correct. While my health is the main focus of this dietary change, an added bonus was that I have also lost about 10 pounds.

Don’t get me wrong, I still eat an occasional pizza or another indulgent meal or dessert, but those are treats now and not my way of life. I also know I need to add more exercise into my life, as well as lose about 10 or so more pounds. Perfection is not the goal for me, though. Improvement is. And this week’s encouragement did not come from the scale but from the results of my blood work.

We all have different aha moments when it comes to changes we should make in our lives. My hope for you is that with this little insight into my story, you may be inspired to make changes that will make you not only healthier, but feeling better physically, mentally, and emotionally.

This wonderful recipe below is a great start toward that goal!

As shown in this image above, Spaghetti Squash Primavera can be served in a variety of ways.

As shown in this image above, Spaghetti Squash Primavera can be served in a variety of ways.

Spaghetti Squash Primavera
(From Joel Fuhrman’s Eat to Live Cookbook. Alterations I made are in italics below. I also removed the low-salt references that were in the original.)

INGREDIENTS:
• 1 medium spaghetti squash
• 1 ½ carrots, diagonally sliced
• ½ cup diagonally sliced celery
• 3 cloves garlic, minced (I added 1 more)
• 1 ½ cups shredded cabbage
• 1 small zucchini, chopped into small pieces
• 1 ½ cups cooked pinto beans or 1 (15-ounce) can of pinto beans (I used chickpeas)
• 1 ½ cups chopped tomatoes (I used a can of organic diced tomatoes)
• ⅓ cup vegetable broth
• 1 teaspoon dried thyme
• 2 tablespoons chopped fresh parsley (I used a little over 1 teaspoon of dried parsley)
• 1 cup pasta sauce
Salt, to taste
• Nutritarian “Parmesan”

DIRECTIONS:
“Preheat oven to 350 degrees F.

Slice spaghetti squash in half lengthwise; remove seeds. Place both halves upside down on a baking sheet. Bake for 45 minutes or until tender.

Meanwhile, cook carrots and celery in 2 tablespoons of water (or vegetable broth) in a covered pan over medium heat for 5 minutes, stirring occasionally. Add a little more water (or vegetable broth) if needed. Add garlic, cabbage, and zucchini and cook, covered, for another 10 minutes. Stir in remaining ingredients, except for pasta sauce and ‘Parmesan’. Cover and simmer for 10 minutes or until vegetables are tender.

When squash is done, remove from oven and using a fork, scrape spaghetti-like strands from squash into a bowl. Add pasta sauce and combine by mixing thoroughly.

Mix the vegetables, beans and herbs with the squash/pasta sauce mixture and serve on a bed of shredded romaine lettuce, if desired, or place back in the hollowed out squash bowls.

Sprinkle with nutritarian ‘Parmesan’ (recipe below)” (Joel Fuhrman).

Fuhrman’s nutritarian “Parmesan” is ½ cup nuts (pine, almonds, or cashews) and ½ cup nutritional yeast ground in a food processor. It stores in an airtight container in refrigerator indefinitely.

MY NOTES:
This meal is so versatile. You can eat it warmed in a bowl by itself. You can lightly heat it and serve it over a bed of lettuce with a ¼ cup of your favorite vegan sausage. Or you can eat it cold. Because the recipe uses squash “noodles” instead of pasta, they never bloat, which means it keeps well in the refrigerator.

My Nutritarian Diary: Chickpea “Tuno” Salad

Chickpea Tuno Salad Header

What I enjoy most about Chickpea “Tuno” Salad, apart from its deliciousness, is that I feel full and very satisfied after eating a serving of it. Whether I plate it on a bed of greens or spread it across a piece of whole-wheat toast, this salad is good anytime for any meal—okay, it may be a stretch for breakfast.

Chickpeas have the distinction of being a bean that is extremely high in insoluble fiber (which is the good fiber we need to eat for a healthy digestive system), the mineral manganese (which protects our cells’ energy systems), and protein. They also lower LDL-cholesterol and help with weight loss. You can find out more about them on the World’s Healthiest Foods website.

Also found in this unique recipe are kelp granules (I used a few seaweed snack sheets) and lite silken tofu. The former adds the “sea” flavor to the salad, and the latter provides the perfect creamy texture you would get from mayonnaise with less fat, as well as provides the nutrients from soybeans.

Some bites reminded me of eating a wonderful potato salad, and some bites reminded me of the ever-popular egg salad. But all bites had me hooked and inspired me to share it with you.

 

IMG_4196_edited

Chickpea “Tuno” Salad
(Chef Jame Rohrbacher’s recipe in Eat to Live Cookbook. Alterations I made are in italics below)

INGREDIENTS:
• 3 cups cooked chickpeas or 2 (15-ounce) cans no-salt added or low-sodium chickpeas, drained
• 1 cup raw almonds, preferably blanched
• 2 tablespoons lemon juice, or more to taste
• 1 teaspoon kelp granules*
• 1 (12.3-ounce) package of firm lite silken tofu
• 3 tablespoons white wine or champagne vinegar (I used white wine vinegar)
• ½ teaspoon dry mustard powder
• 2 tablespoons nutritional yeast (I used ½ teaspoon more)
• 3 teaspoons of Dijon mustard
• 2 medium celery stalks, diced
• ⅓ cup red bell pepper, minced
• ¾ cup frozen peas, thawed
• Freshly ground black pepper
Salt, to taste

*I was not able to locate this ingredient so I just added a few small sheets of a salted seaweed snack I purchased for a dollar.

DIRECTIONS:
“In a food processor, pulse the chickpeas and almonds until coarsely chopped. Add the lemon juice and kelp powder and pulse a few more times. Transfer to a large mixing bowl.

Place the tofu, vinegar, dry mustard, yeast, and mustard in a high-powered blender and blend until very smooth. Add to the mixing bowl with the chickpea mixture, along with the celery, green onions, red pepper, peas, and black pepper (and salt). Mix thoroughly.

Cover and refrigerate for at least 30 minutes to let the flavors mingle before serving” (Chef James Rohrbacher).

MY NOTES:
The Eat to Live Cookbook recipes are purposely low in salt. I personally do not follow a low-sodium diet, so I do add some salt to the recipes in this book.

When I make this again, I am going to add about ¼ cup of diced dill pickles. I think that would be a wonderful addition to this recipe.

My Nutritarian Diary: Super Easy Blended Salad

Blended Salad Header

This blended salad is one of the most intriguing of all the recipes in Joel Fuhrman’s “Eat to Live Cookbook,” a great resource for those wanting to learn how to make more nutrient-dense and weight-loss-assisting meals.

But, a blended salad? Is that even going to taste good, I thought to myself. I wasn’t so sure. But rather than be a naysayer before even giving it a try, I decided to get the ingredients together and let the blending begin.

First of all, 8 ounces of baby greens (I happened to use spinach, too) is a lot of greens. But don’t let that misguide you into thinking that it won’t fit in your blender because this salad drink winds up being around 2 cups of liquid. It’s also fewer than 110 calories (if you don’t add any banana). Some of its nutrient-rich benefits are fiber, magnesium, calcium, vitamin C, and folate.

But what’s more interesting about this “salad” is that when you blend salad ingredients into a drink rather than eat them with a fork, you increase your ability to absorb the nutrients.

According to Fuhrman, “A blender crushes the cell walls of plants more efficiently than we can by chewing … [making] it easier for our bodies to absorb the beneficial phytochemicals contained in the plant’s cells.”

And that’s what sold me into giving it a try.

How about you?

IMG_4183

Super Easy Blended Salad
(From Joel Fuhrman’s “Eat to Live Cookbook—I added a frozen banana to mine)

Serves 1

INGREDIENTS:
• 8 ounces baby greens
• 1 orange, peeled and seeded
• Juice of ¼ lemon
• 1 frozen banana (or a ½ cup of frozen blueberries), optional

DIRECTIONS:
“Blend ingredients in a high-powered blender until smooth and creamy” (Joel Fuhrman).

MY NOTES:
I do not have a high-powered blender and so used my hand blender to blend the ingredients together one handful of baby greens at a time. I recommend using what you have on hand to blend, since some of these high-powered blenders are cost prohibitive for some. I would like one eventually, but in the meantime, my little hand blender did just fine.