Chimichurri Sauce With Fresh Cilantro, Parsley, And JalapeñoRaw Vegan And Gluten Free

Chimichurri makes a great topping!

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Fresh Herbs
There's nothing like fresh herbs to liven up a dish, especially when they are combined with jalapeño!  This quick and easy chimichurri sauce combines fresh cilantro and parsley, both bringing with them their unique health benefits. Cilantro is known for it's ability to rid the body of heavy metals, such as mercury. And parsley is a vitamin and mineral powerhouse packed with vitamins A, C, K and folate and important minerals such as iron, potassium, calcium, magnesium and manganese.

Most chimichurri recipes have more oil. I've cut the oil with some veggie broth and used more fresh citrus and wine vinegar. For the oils I use omega-3 rich, cold-pressed hemp oil and a good quality, heart-healthy, extra virgin olive oil.

Although chimichurri sauce originated in Argentina as a topping for grilled meat, I like to use it on top of baked potatoes, pasta, beans, steamed veggies, salads, corn fritters, tacos, burritos, eggs, and just about anything that needs extra flavor and spice.

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Chimichurri Sauce
Raw Vegan, Gluten Free
[makes 1 1/2 cups]
Best when made with a Food Processor such as a Cusinart

1 jalapeño, stem removed and quartered
4 cloves garlic, peeled
1 packed cup coarsely chopped fresh cilantro
1 packed cup coarsely chopped fresh parsley
1/2 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon dried oregano
3 tablespoons red wine vinegar
1/4 cup freshly squeezed lime or lemon juice
1/4 cup vegetable broth, room temperature
2 tablespoons cold-pressed hemp oil
3 tablespoons extra virgin olive oil

With the food processor running, throw the jalapeño and garlic down the shoot and processes until they are minced.

Minced jalapeño and garlic

Place the cilantro, parsley, salt, pepper, and oregano into the processor and process until the herbs are chopped.

Combine the vinegar, lime or lemon juice, veggie broth, and oils. With the food processor running, pour the mixture slowly down the shoot into the chopped herbs until combined. Do not over process.

Place the sauce in a 2-cup container and serve.

Chimichurri makes a great topping for
Vegetarian Zucchini and Corn Pancakes.

Per 1 tablespoon serving: 28 calories, 3 g total fat, 0 g saturated fat, 182 mg omega-3 and 838 mg omega-6 fatty acid, 0 mg cholesterol, 1 g carbohydrates, 0 g dietary fiber, and 50 mg sodium. 

And Here Come The Zucchini!Try This Delicious Raw Zucchini Salad

Baby zucchini are used in this chopped veggie salad.

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And Here They Come!
It's funny how excited I get when I harvest my first zucchini and how happy I am at the end of the summer when I pull the plants out for the season. To maintain my joy this year, I've made a promise to myself that I would harvest every zucchini while it is still relatively small. There are several advantages of doing this. First of all, the zucchini and its skin will be tender with few seeds. But most of all, it will keep me from being overwhelmed with the sheer amount of this prolific vegetable.

Female zucchini flowers

Do Your Zucchini Start to Fruit and then Wither?
As prolific as zucchini are, in the beginning of the season you may find that your plants begin to fruit only to wither. If you are having this issue, read last year's post on boy and girl zucchini flowers and how they need to develop before fertilization can take place.

Simple and Delicious Chopped Salad
Here's a simple chopped salad that uses tender baby zucchini. This raw vegan salad is gluten free and less than 100 calories per serving. It is suitable for weight loss and a raw food cleanse. And of course it is a delicious salad to serve anyone during the summer months when these wonderful fresh veggies are in season.

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Zucchini Salad
Raw Vegan, Gluten Free
[Makes six servings]

2 small zucchini, diced (2 cups)
1 red bell pepper, diced (1 cup)
Kernels from 1 ear corn (1 cup)
2 tablespoons minced red onion
1/4 cup chopped fresh cilantro
2 tablespoons fresh lime juice
1 tablespoon cold-pressed hemp oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 avocado, diced

Place the zucchini, red bell pepper, corn, red onion, and cilantro in a medium-sized bowl.

Make the dressing in a 2-cup container by combining the lime juice, hemp oil, salt, and pepper. Mix until the salt dissolves. 

Mix the avocado into the dressing and toss gently until well coated. 

Mixing the avocado into the lime dressing
helps prevent it from turning brown.

Pour the dressing and avocado over the chopped salad. Toss gently until all the veggies are well coated and serve.

Per serving: 98 calories, 6 g total fat, 1 g saturated fat, 0 mg cholesterol, 389 mg omega-3 and 1,887 mg omega-6 fatty acid, 2 g protein, 11 g carbohydrates, 3 g dietary fiber, and 205 mg sodium.

Update
Oops, we didn't get to this one in time. This guy was hiding under a big leaf!

Edamame Succotash SaladSimple And Refreshing Summer RecipeVegan And Gluten Free

Edamame is used instead of lima beans in this
simple and refreshing succotash salad.

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Edamame Lovers
Here's a new twist on succotash that uses edamame instead of lima beans. Edamame are soybeans in their most unprocessed state. I'm a soy fan but only in products like edamame, home made soy milk and tofu. I stay clear of soy protein isolates and fake foods. I have discussed the soy controversy many times but here's a short interview with Dr. Oz and dietician Kristin Kirkpatrick that will hopefully provide additional information on soy and what soy products are good for you and which should be avoided.

You can find frozen edamame in most local supermarkets.

Soybeans contain important plant chemicals such as:
Flavonoids, Isoflavonoids, Phenolic acids, and others.

1/2 cup of edamame has 94.5 calories and provides:
4 g of dietary fiber
8.5 g of high quality protein
280 mg omega-3 fatty acids
Soybeans are a good source of thiamin, iron, magnesium, phosphorus, and copper.
They are also a very good source of vitamin K, folate, and manganese.

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Edamame Succotash
Vegan, Gluten Free
[makes 8 servings]

3 cups fresh corn
12 ounce package frozen shelled edamame
2 tablespoons minced red onion
1 jalapeño, seeds removed and minced*
1/2 cup chopped cilantro
3 tablespoons freshly squeezed lime juice
1 tablespoon cold-pressed hemp oil
1 tablespoon extra virgin olive oil
1 clove pressed garlic
1/2 teaspoon salt, or to taste
Freshly ground black pepper to taste, optional
* leave some or all of the seeds if you like it really spicy

Remove the corn from the cob using my husband's trick of cutting it horizontally. This will keep it from flying all over the kitchen.

Prepare the frozen soy beans as directed on the package. Drain.

Place the corn, cooked edamame, red onion, jalapeño, and cilantro in a large salad bowl. Set aside.

Mix the lime juice, hemp oil, olive oil, and pressed garlic in a small cup. Pour over the corn and edamame and toss until well combined. Add salt and pepper to taste and serve.

Per serving: 135.5 calories, 6 g fat, 1 g saturated fat, 425 mg omega-3 and 2,239 mg omega-6 fatty acids, 0 mg cholesterol, 7 g protein, 17 g carbohydrates, 4 g dietary fiber, and 157 mg of sodium.

Spicy Black Bean Soup With Crispy Plantains Vegan And Gluten FreeWhy Black Beans Are So Good For You!

Black beans are low in fat and high in protein and fiber.

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Black Beans
Do you love black beans? If so, you're in luck as they are one of the healthiest foods in the world. In one small cup you get over half of your daily recommended amount of dietary fiber and an amount of protein equivalent to 2 ounces of meat (but without the fat and cholesterol.) They help stabilize blood sugar and support your digestive tract as well as a healthy heart.

Black is Beautiful!
Although I always encourage eating colorful fruits and vegetables to maximize the consumption of phytochemicals, the black coating of this bean is rich in anthocyanin flavonoids. 

One cup of cooked black beans is only 227 calories and provides:
15 grams of dietary fiber
15 grams of protein
41 grams of carbohydrates
Less than 1 gram of total fat, 0.2 grams of saturated fat, and zero cholesterol.
Only 1.7 mg of sodium

It also provides the following daily requirements:
64% folate - very important during pregnancy!
38% manganese
30% magnesium
28% thiamin
24% phosphorus
20% iron 

It's also a good source of omega-3 fatty acids, providing 181 mg per 1-cup serving and 217 mg of omega-6 fatty acids giving it a healthy omega-6 to omega-3 ratio of nearly 1:1.

Advantage of Soaking Beans
It's important to soak beans before cooking and to discard the soak water. This helps remove some of the phytates and tannins that lower nutrient availability. It also gets rid of much of the substances in the beans that cause flatulence (which makes eating this dish a much more pleasant experience for everyone!) 

Spice Things Up
If you want to spice things up, buy some Rotel tomatoes! They are similar to diced tomatoes but contain green chilies and are quite spicy. I love their flavor in soups and chilies and use them in this recipe. If you can't find them in the grocery store, you can order an 8-pack on Amazon. 

If you enjoy the flavor of Rotel tomatoes, you might also enjoy Spicy Butternut Squash and Red Lentil Dahl with Cauliflower and Whole Grain Pasta. 

Plantains
Although plantains look like bananas, they are quite different. Instead of peeling them and eating them as a raw fruit, they are cooked and eaten as a vegetable. They are a staple in Asia, Africa, and Central America, and served like potatoes.

Todays dish requires ripe plantains that are
dark yellow with spots, not the green ones.

Although you have never seen me fry anything, today I am pan frying these plantains in a very small amount of oil in a stick-free pan. Since there is no oil in the black bean soup, I felt that we could splurge a bit to get a nice, crisp plantain. 

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Spicy Black Bean Soup with Fried Plantains
Vegan and Gluten Free
[makes 6 servings, 8 or more if served over rice]
Requires a 5-quart soup pot or Dutch oven and 
1 large, non-stick fry pan

Allow 8 hours (or overnight) to soak the beans and about 3 hours to cook the soup.

For the soup
1 pound dry black beans (2 1/4 cups)
7 cups vegetable broth
2 cups diced onions
1 cup diced celery
4 cloves garlic, minced
1/4 teaspoon black pepper
1 can Rotel tomatoes
1 teaspoon cumin
1/2 teaspoon salt, or to taste
1/2 cup diced, fresh cilantro plus some for garnish
2 tablespoons lime juice or more
Diced avocado (optional)

For the fried plantain
1 large, ripe plantain (darker with spots, not green)
1 tablespoon olive oil

Make the soup. Pick through the beans to remove any rocks and rinse with cold water in a colander. Place the beans in a large soup pot or 5-quart Dutch oven and cover with enough cold water so that it is at least one or two inches over the beans. Soak overnight.

The next day, drain and rinse the beans. Place back in the pot and cover with the vegetable broth, onions, celery, garlic, and pepper. Bring to a boil on high heat. Skim off the foam, reduce heat, and cover. Cook until the beans are soft, about 2 hours, stirring occasionally and adding additional broth if needed.

Remove 2 cups of the soup and place in a blender. Return to the pot.

Remove some of the soup from the pot.

Blend until smooth and return to the pot.

Stir in the Rotel tomatoes, cumin, salt, and cilantro and cook, uncovered, until you reach the desired thickness, about 30 minutes or more.

Meanwhile, fry the plantain.

Score the plantain from top to bottom. (Plantains do not peel like bananas.)

Pull the skin away from the plantain carefully and remove.

Slice into 3 pieces horizontally and then standing each piece on edge, slice vertically into thin pieces.

Heat the oil in a large, non-stick fry pan. Place the sliced plantains in a single layer and cook each side, turning several times, until they soften on the inside but are crispy and golden brown on the outside. 

Place on a paper towel to remove the excess oil. 

Back to the soup:
When the soup reaches the desired thickness, stir in the fresh lime juice and serve garnished with fresh cilantro, diced avocado (optional), and a few pieces of fried plantain. If you'd like, you can serve it over rice.

Per serving of soup: 319 calories, 1.3 g total fat, 0.3 g saturated fat, 213 mg omega-3 and 342 mg omega-6 fatty acids, 0 mg cholesterol, 17 g protein, 56 g carbohydrates, 13 g dietary fiber, and 390 mg sodium.

Per serving of plantain (assuming 1/2 of the oil is absorbed): 46 calories, 1 g total fat, 0 g saturated fat, 16 mg omega-3 and 123 mg omega-6 fatty acids, 0 mg cholesterol, 0 g protein, 10 g carbohydrates, 1g dietary fiber, and 1 mg sodium.

If you've enjoyed this recipe, you can download my eBook, Health Begins in the Kitchen, available on Amazon and iTunes.

Vegan Panko-Crusted Tofu With Dijon Mustard

The Dijon mustard gives this panko breading intense flavors!

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Soy is a Healthy Food
I have always come squarely down on the side that says soy is a healthy food. Obviously you shouldn't eat soy if you are allergic to it, but eating moderate amounts of whole soy foods such as edamame or tofu is good for most people. It's an excellent source of vegetarian "complete" protein. Soy has been shown to relieve menopausal symptoms such as hot flashes and is linked with lower risks of breast and endometrial cancer. The FDA claims that eating 25 grams of soy protein per day may help reduce the risk of heart disease. Eating lots of fake meats with soy isolates or taking it as a supplement is not recommended. 

But despite the positive studies, eating soy remains a controversial subject. This topic comes up at every health conference and this year's 2013 Health and Nutrition conference was no exception. Dr. Weil discussed it the first day. He feels that there is a lot of misinformation about soy, most of which comes from the meat and dairy industries. The controversy arises from the fact that soy contains isoflavones that have estrogenic activity and some claim that they might accelerate some breast cancer cells or be bad for developing young boys. Studies have shown, and Dr. Weil agrees, that soy blocks access to estrogen receptors and is even safe for women with estrogen receptor positive breast cancer. And no, it does not feminize boys.

Today's recipe
I enjoy tofu once or twice a week. Here's a incredibly easy and flavorful way to prepare it.
The Dijon mustard in this recipe not only serves to hold the breading onto the tofu, but it adds an intensely wonderful flavor to the dish. Other than heating the tofu and browning the breading, there is not much to cook so the entire recipe goes together very quickly.
I serve it with Thai Cabbage, Daikon and Carrot Salad.

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Panko-Crusted Tofu
Vegan
Requires a shallow roasting pan
[makes 3 (2-piece) servings]

2 tablespoons extra virgin olive oil plus some to grease the pan
1 pressed garlic clove
1 packed teaspoon grated lemon zest
2/3 cup Panko bread crumbs
1/4 teaspoon salt or to taste
1/4 teaspoon black pepper
2 tablespoons chopped fresh cilantro or parsley
1 (14 to 16 ounce) block extra-firm organic tofu
1 tablespoon Dijon mustard

Preheat the oven to 375 degrees F. Grease a shallow roasting pan with olive oil.

In a small bowl, combine garlic, lemon zest, bread crumbs, salt, pepper, and cilantro (or parsley). Drizzle in 2 tablespoons of olive oil until the bread crumbs are well coated. Set aside.

Make the breading.

Cut the block of tofu into 6 slices. Lay them down in the greased roasting pan and spread each evenly with 1/2 teaspoon of Dijon mustard. 

Coat the tofu with Dijon mustard.

Sprinkle the Panko mixture over the tofu. It should stick to the mustard.

The breading should adhere nicely to the mustard.

Bake in the oven until the tofu is hot and the bread crumbs are slightly toasted and brown.

Remove from the oven and serve immediately.

Serve with Thai Cabbage, Daikon and Carrot Salad.

Per serving (2 pieces of tofu): 272 calories, 18 g fat, 2.7 g saturated fat, 421 mg omega-3 and 3,996 mg omega-6 fatty acids*, 17 g protein, 15 g carbohydrates, 2.2 g dietary fiber and 356 mg sodium.

* Nutritional information for omega-3 and omega-6 excludes any contribution from the Panko bread crumbs since that information is not available from the manufacturer.

Thai Cabbage, Daikon And Carrot Salad Topped With Roasted Peanuts - Vegan And Gluten Free

Thai cabbage salad with daikon and carrots.

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Fresh and Crunchy
I love the crunch of the fresh vegetables and roasted peanuts in this salad. They blend so beautifully with the tangy dressing flavored with fresh garlic and ginger, soy sauce, vinegar, and freshly squeezed lime juice. Hemp oil provides the omega-3 rich base for the dressing and crushed red pepper flakes give it a little kick!

For a heartier, main course salad, stir in cooked rice noodles. 

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Thai Cabbage, Daikon and Carrot Salad
Vegan (Mostly Raw), Gluten Free
[makes 8 servings]

For the salad
8 cups thinly sliced raw cabbage (1 small head)
3 large carrots, peeled and grated
2 cups peeled and grated daikon
4 green onions, sliced
1/2 cup chopped fresh cilantro plus some for garnish
4 ounces thin rice noodles, (optional)
1/2 to 1 cup dry-roasted, salted peanuts, crushed
salt to taste

For the dressing
1/4 cup freshly squeezed lime juice
2 tablespoons gluten-free soy sauce
1 packed teaspoon freshly grated ginger
2 cloves pressed garlic
1 packet stevia
1/2 teaspoon crushed red pepper flakes
1 tablespoon white vinegar
2 tablespoons cold-pressed hemp oil 
2 teaspoons unrefined sesame oil

Place the cabbage, carrots, daikon, green onions and cilantro in a large bowl. Set aside.


Crush peanuts by placing in a ziplock bag and smashing them with a mallet. Set aside

Crushed peanuts

 Combine all the dressing ingredients in a small bowl or cup. Pour over the cabbage mixture and mix well. Salt to taste but remember that you will be getting additional salt from the peanuts.

I prefer to press rather than mince garlic in this dressing but if you don't have a garlic press, smash and then mince the garlic.

Cook rice noodles (if you are using) according to manufacturers directions. Drain, rinse and stir into cabbage mixture.

Thin rice noodles make a nice addition.

Top the salad with crushed peanuts and additional fresh cilantro and serve. 

Thai salad with optional rice noodles

Raw Vegan Cilantro And Pepitas (Sunflower Seed) Pesto On Gluten-Free Pasta - Perfect For Cinco De Mayo!

Raw Cilantro and Pepitas Pesto on Gluten-Free Pasta!

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A Great Dish for Cinco de Mayo!
Whip up this delicious raw pesto in minutes and either serve it as a dip or stir it into a half pound of hot pasta for a delicious entree. This pesto brings together cilantro, pepitas (sunflower seeds) and lime, all commonly used in Mexican cuisine. 


Why it's Healthy
There are a few things I did to this recipe to make it healthier than most pesto recipes.
* The pesto is raw and stirred into hot pasta - not cooked.
* I use cilantro which has been found to remove heavy metals like mercury, lead and aluminum, from the body.
* For the nuts, I use raw pepitas (sunflower seeds) that are packed with vitamin E.
* Raw hemp oil is used to add omega-3 fatty acids to balance the high omega-6 content of the pepitas.
* Instead of parmesan cheese, I use vegetarian formula nutritional yeast, packed with critical vitamins.
* I use my very favorite gluten-free pasta made from quinoa.


Cilantro and Pepitas Pesto on Gluten Free Pasta
Pesto: Raw Vegan, Gluten Free
Pasta: Vegan, Gluten Free
Requires a Food Processor with an S blade


1 clove garlic
3 tablespoons raw pepitas (dried pumpkin seeds) plus a few for garnish
1 (4 oz) bunch cilantro, cleaned with stems trimmed
4 teaspoons vegetarian formula nutritional yeast
2 tablespoons cold-pressed hemp oil
2 tablespoons freshly squeezed lime juice
1/2 teaspoon salt
8 ounces gluten-free pasta (such as Ancient Harvest Quinoa Garden Pagodas)


To make the pesto: With the food processor running, put the clove of garlic through the shoot and process until it is chopped.


Add the pepitas and process until the are coarsely ground.

Coarsely ground pepitas (sunflower seeds)

Place the cilantro on top of the pepitas (save a little for garnish) and then add  the nutritional yeast, hemp oil, lime juice and salt and process until somewhat smooth, scraping down the sides when necessary.

Put the cilantro in first so the other ingredients don't fall directly to the bottom.

Remove the pesto and place it in a small cup or bowl and set aside.

Set aside the pesto and cook the pasta.
Or, serve it as a dip.

Cook the pasta according to directions. 

This GF pasta maintains its texture when cooked "al dente".

Drain the pasta and put it back into the pot while it is still steaming. Spoon on the pesto and stir until the pasta is well coated. 

Spoon cilantro pesto onto the steaming hot pasta.

Stir until well coated.

Serve in 4 bowls and garnish with a few pepitas and chopped cilantro.


Serve with a cold Dos Equis beer and have a Happy Cinco de Mayo!!


Per serving: 315 calories, 11.8 g fat, 1.3 g saturated fat, 0 mg cholesterol, 136 mg omega-3 and 1512 mg omega-6 fatty acids, 8.1 g protein, 50 g carbohydrates, 6 g fiber and 309 mg sodium.