Category: Recipes (page 1 of 2)

Cranberry Orange Walnut Quinoa Salad [GF, Vegan]

This quinoa salad has fresh cranberries and orange, walnuts, and a tangy Dijon dressing.  It’s a perfect salad to lighten up a Thanksgiving spread, while still incorporating fun fall flavors. You could also use dried cranberries if you didn’t snag a bag of fresh ones, but you might want to plump them up some water before blending them.

Cranberry Orange Walnut Quinoa Salad [GF, Vegan]

Cranberry Orange Walnut Quinoa Salad [GF, Vegan]

Ingredients

    Cranberry-orange mixture:
  • 1.5 cups of fresh cranberries
  • 1 large orange
  • a small handful of parsley
  • tbsp minced or crushed garlic
  • 1/4 cup olive oil
  • Juice from 1/2 of a lime
  • 1 tsp sea salt
    Dijon dressing:
  • 1/8 cup olive oil
  • 1 tbsp dijon mustard
  • 1/2 tbsp pepper
  • pinch of salt
  • 1 tbsp white vinegar
  • 1 tbsp agave nectar or honey
    Salad:
  • 12oz quinoa, uncooked (doesn't have to be exact)
  • 1 cup of walnuts (pieces, or you can grind up some halves like I did)
  • 1/2 cup chopped apples, or dried apples pre-soaked in water and chopped
  • 1 stalk of celery, finely diced

Instructions

  1. Cook quinoa according to directions on the package (using a rice cooker makes this quick and easy)
  2. While the quinoa is cooking, place cranberry-orange mixture ingredients in a blender
  3. Blend on low, until the cranberries and oranges are blended but still have some small pieces, and put the mixture aside
  4. Blend ingredients for Dijon dressing on high
  5. Put the quinoa in a large bowl
  6. Add celery and apples to the quinoa, mix
  7. Stir in the cranberry-orange mixture until all the quinoa is coated
  8. Pour in Dijon dressing and mix well
  9. Enjoy!
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https://www.etmhealth.com/cranberry-orange-walnut-quinoa-salad-gf-vegan/

How to Make Kombucha

If you haven’t heard of Kombucha before – it is essentially fermented tea that can be flavored and fermented until it is carbonated. It is full of good bacteria and so easy to make!

Step 1: Get a SCOBY [Symbiotic Culture of Bacteria and Yeast] – This is a living colony of bacteria that will take the sugar from your tea and ferment it, creating probiotics and carbonation! You can buy SCOBYs from health food stores and online shops. If you know someone else that makes Kombucha, you can ask to have a part of their SCOBY, as they are constantly growing!

 

 

 

 

 

 

Step 2: Brew some tea in a big glass jar (I have one that is 1 gallon that I bought from Amazon). Black or green tea is most popular and you can try out which one you like the best. I switch between the two on different brews or if I think one will go better with the flavors I am using that week (more on that later!)

 

Step 3: Add sugar. I use organic white sugar and mix into the hot tea that is brewing. This sugar gets eaten by the SCOBY during fermentation, so very little (depending on how long you ferment) gets left in the final product.

Step 4: Let the sweetened tea cool. This is important so you don’t damage the SCOBY!

 

Step 5: Add the SCOBY. Throw it in the jar. It can be on top, in the tea, or some mixture of both. Cover the jar with a coffee filter and secure it with a rubberband. This keeps bugs and debris out of the jar while still letting air in.

Step 6: Wait 7-10 days. You can taste along the way to see if you like it. The longer you leave it, the more sugar gets used up and the more tangy it gets.

Step 7 [Optional]: Your Kombucha can be ready to drink at this point! But it will be pretty flat and just taste like tea. If you want to make it fruity & fizzy, put the Kombucha (without the SCOBY) in an empty juice bottle or other plastic container that seals well. Add fruit juice, fresh or frozen fruit, ginger, etc. This is called “second fermentation” because the bacteria in the Kombucha is going to use the sugar in the fruit (sugary fruit like strawberries, blueberries and pineapple work great!) to ferment the tea more. You may have to let the carbonation out every couple of days if you see the container start to grow too big. Wait 5-7 days. At this point you can use your SCOBY to start creating your next batch.

SAFETY NOTE: In this step you must either use a plastic container or a glass one specifically designed for this purpose that has an emergency release valve. If you use an everyday glass container it could have imperfections in the glass and the high pressure from the carbonation could make it explode!

Step 8: Drink your Kombucha!

 

 

 

How to Make Kombucha

How to Make Kombucha

Ingredients

  • 8 cups of filtered water
  • 4 tea bags, organic black or green is suggested
  • 1/4-1/2 cup of white sugar
  • (optional) fruit, fruit juice, ginger or other flavor additions

Instructions

  1. Heat the water to boiling
  2. Add the water, tea bags and sugar into a large jar, stir
  3. Wait until the tea cools
  4. Remove the tea bags
  5. Place the SCOBY into the cooled, sweetened tea
  6. Cover the jar with a coffee filter and secure with a rubberband
  7. Wait 7-10 days or until Kombucha is tangy to taste
  8. [optional] Remove the SCOBY and pour the Kombucha into an empty plastic juice bottle or other plastic container that seals well
  9. Add fruit, fruit juice, ginger or other flavor addition
  10. Seal bottle
  11. Wait 5-7 days
  12. Drink up!
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https://www.etmhealth.com/how-to-make-kombucha/

Slowcooker Salsa Verde Shredded Chicken

This salsa verde chicken is easy and versatile. You can eat the leftovers so many different ways that this will be a week-long favorite. Try it solo as a stew, in a taco or on top of a rice bowl!

Slowcooker Salsa Verde Shredded Chicken

Slowcooker Salsa Verde Shredded Chicken

Ingredients

  • 3 organic frozen chicken breasts *notes below
  • 2 green peppers, diced
  • 1 white or yellow onion, diced
  • 1 jalapeno pepper, finely chopped with seeds
  • 1 pint of white mushrooms, sliced
  • 3 cloves of garlic, minced
  • 1 large can of crushed pineapple or pineapple tidbits, depending on how chunky you want it
  • 1 cup salsa verde or verde taco sauce, I used La Victoria Green Taco Sauce because that's the only one I could find at my tiny island store, but pick an organic one or one without preservatives if possible!
  • 1 can of green chiles
  • 1 tbl ground chipotle pepper (optional)
  • 1 tsp cayenne pepper (adapt to taste)
  • 1/2 tbl ground cumin
  • 1 tbl dried oregano
  • generous sea salt and pepper

Instructions

  1. Put frozen chicken breasts in slowcooker
  2. Cover chicken in salsa verde, can of pineapple and green chiles
  3. Cook on high for 4 or 5 hours until chicken is done
  4. Try to pull the chicken into shreds with a fork. It's okay if it's not ready at this point, but any parts you can shred will absorb more flavor during the next step
  5. Add remaining ingredients, cook on low for 5 hours, or until chicken shreds easily and vegetables are cooked through
  6. Serve on top of rice with liquid as more of a stew, or put the meat and vegetables in a tortilla
  7. I put plain greek yogurt and some lime on top and it was to die for! Add your favorite toppings

Notes

I think its easier to skip the thawing process and put the frozen chicken straight in the crockpot, but if you have fresh/thawed chicken you can use that too! You probably will not need a full 4 hours before you can add the vegetables. Also if you're out for the day and you can't do the mid-day vegetable add-in, just add everything in at the beginning and put it on low so the peppers don't get too mushy.

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https://www.etmhealth.com/slowcooker-salsa-verde-shredded-chicken/

Vegetarian Pumpkin Chili

It may not really feel like fall in the islands, but I am still cooking with pumpkin in the spirit of October! This chili has a hint of pumpkin and cinnamon without feeling like too much of a departure from the classic chili taste that everyone loves. Enjoy!

Vegetarian Pumpkin Chili (with lentils!)

Vegetarian Pumpkin Chili (with lentils!)

Ingredients

  • 1 can of black beans, rinsed
  • 1 can of kidney beans, rinsed
  • 1 can of navy beans (or great northern beans), rinsed
  • 3 medium carrots, peeled and sliced
  • 1/2 green pepper, chopped
  • 1 white onion, chopped
  • 28 oz can of crushed or diced tomatoes
  • 4 cloves of garlic, chopped
  • 1 cup Pumpkin Puree (not pumpkin pie mix!)
  • 1/2 cup of lentils (I used Red Lentils, but any kind works), rinsed and sorted
  • 1 Tbs basil leaves
  • 1 tsp ground cinnamon
  • 1/4 tsp ground ginger
  • 1 tsp ground cayenne pepper (reduce for milder chili)
  • 1 tsp red pepper flakes
  • 1 tsp ground cumin
  • 2 tsp salt
  • 1 tsp pepper
  • 1 bay leaf (whole, removed after cooking)
  • 1 tsp garlic powder
  • 1 tsp ground mustard
  • 3 cups water or broth

Instructions

  1. Add all ingredients to a crockpot, mix, and cook on high for 6-8 hours.
  2. Take out bay leaf
  3. Serve topped with sour cream, greek yogurt, or chopped green onions

Notes

The lentils and beans provide plenty of protein in this dish, but you can always add some organic meat as well, just cook it before adding it to the crockpot.

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https://www.etmhealth.com/vegetarian-pumpkin-chili/

Mediterranean Quinoa Salad

We have been going on many overnight camping and sailing trips, and my sister-in-law, who is an awesome cook, introduced us to quinoa salad as a super convenient travel food. You don’t have to heat it up because it’s great cold, it won’t spoil if the cooler gets a little warm like meat does, and it’s full of protein and whole grains that provide much-needed fuel for long days of activities. Also great for a busy week! This one I made with lots of yummy feta, sundried tomatoes, and capers to get a Mediterranean vibe, but you can sub in whatever you like! Get creative and enjoy.

Mediterranean Quinoa Salad

Prep Time: 20 minutes

Cook Time: 30 minutes

Total Time: 50 minutes

Yield: A big batch! - About 12 servings

Serving Size: 1 cup

Ingredients

  • Salad:
  • 2 cups of Bob's Red Mill Organic Whole Grain Quinoa
  • 4 cups of chicken broth (sub vegetable broth if desired, or water)
  • 1 Cucumber
  • 1 Tomato
  • 2 Tbl whole capers
  • 1 cup sundried tomatoes
  • 4 leaves of fresh basil, chopped
  • 1 package of feta cheese (mine was already in little cubes)
  • Dressing:
  • 1/2 cup lemon juice (about 4 lemons)
  • 1/2 cup olive oil
  • Salt and Pepper
  • 1 tsp red pepper flakes

Instructions

  1. Put quinoa and broth in rice cooker, or cook on stove top as directed by package (I used a rice cooker because it's so convenient to be able to prep the veggies while it's cooking)
  2. Chop tomato, cucumber, and basil
  3. Mix all salad ingredients in a bowl with the cooked quinoa
  4. Mix the dressing ingredients together and whisk
  5. Pour the dressing over the salad
  6. Add feta to the salad and mix well

Notes

I used dried sundried tomatoes and soaked them in water for a few hours to plump them up before using them. You can use the jarred in olive oil variety as well. Just drain them before putting them in.

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https://www.etmhealth.com/mediterranean-quinoa-salad/

#SuperfoodShowdown

Dill Pickle Sauerkraut

This sauerkraut tastes JUST like a pickle! It is adapted from this Cultures For Health recipe. I started experimenting with fermented foods after listening to an interview with Donna Schwenk, author of Cultured Food for Life.  The probiotics (good bacteria) in fermented foods can do wonders for your body – aiding digestion, boosting the immune system and providing essential nutrients . Plus if they taste like delicious tangy pickles, what could go wrong?

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You can ferment with just sea salt, but if you use a starter your veggies will ferment faster and have a higher concentration of bacteria. They’re easy to buy online. I purchase this one from Amazon.

 

Dill Pickle Sauerkraut

Dill Pickle Sauerkraut

Ingredients

  • 8 mason jars with lids
  • 1 packet of Cutting Edge culture
  • 3 tbsp sea salt
  • Filtered water (2 cups for salt, 1 cup for starter)
  • 2 heads of cabbage, shredded
  • 8 garlic cloves, finely chopped
  • 1 carrot, shredded or chopped
  • 1 cucumber, chopped
  • 1 Tbsp dried dill

Instructions

  1. Use hot water to sterilize jars and any utensils you will be using
  2. According to the Starter Culture directions, mix sea salt and water in one bowl
  3. Mix starter culture and water in another bowl
  4. While letting the salt and cultures dissolve separately for 10 minutes, mix vegetables and dill together in a big bowl
  5. Combine the two water mixtures into the bowl with the vegetable mix
  6. Mix well
  7. Portion out mixture into glass jars, packing the vegetables down tightly. The liquid should come above the vegetables. If they are not covered, there's a chance they could grow mold.
  8. Screw the jar lids on tightly
  9. Let the jars sit in a room temperature environment, out of the sun for 3-5 days. You may have to periodically open the jar lids (maybe once a day) to let air out if they are producing a lot of bubbles.
  10. They are done once they taste sour. The longer you ferment them, they more sour they will become, so you can leave them the full five days if you want a stronger flavor.
  11. After 5 days, put the jars in the refrigerator.
  12. Eat a spoonful or two everyday with your food, or just straight from the jar!

Notes

I used some purple cabbage, so my mixture turned a bright fuchsia as it sat. If you use all green cabbage this won't happen.

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https://www.etmhealth.com/dill-pickle-sauerkraut/

Sweet Potato and Carrot Soup [Vegan, GF]

This is a sweet and spicy soup filled with nourishing root vegetables that doesn’t involve any complicated ingredients or techniques. You can add any other veggies you have left in the fridge too – celery, white potatoes, or radishes would fit right in.

 

Sweet Potato Carrot Soup

Sweet Potato Carrot Soup

Ingredients

  • 1 large sweet potato
  • 2 carrots
  • 1 yellow onion
  • 3 cloves garlic
  • 1 inch piece of ginger
  • 1 bay leaf
  • 1 tsp turmeric
  • 1 tsp cardamon
  • Salt and pepper

Instructions

  1. Peel the sweet potato, carrot and onion and cut into cubes
  2. Roughly chop garlic
  3. Peel and slice ginger into small pieces
  4. Put all of the veggies into a large pot and cover with water
  5. Add spices to the water, stir
  6. Bring to a boil and then simmer for about 20 minutes, or until the vegetables are all soft
  7. Turn off the burner and let the pot cool for a couple of minutes (it can be dangerous to put really hot things into a blender)
  8. Take out the bay leaf if you used one!
  9. Pour contents of pot into the blender, reserving some of the water
  10. Blend until smooth, adding more of the water if you want it thinner
  11. Sprinkle some cinnamon or sea salt on the top, and enjoy!
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https://www.etmhealth.com/sweetpotatocarrotsoup/

 

 

 

Crockpot Green Curry Lentils

Lentils are an excellent addition to a weekly meal plan because they are oh so cheap (what meat can you get for $2.78 per pound??), healthy, filling and easy to prepare in a crock pot. Serve this over rice and it will last you for days!

Crockpot Green Curry Lentils

Crockpot Green Curry Lentils

Ingredients

  • 2 cups green lentils
  • 4 cups water
  • 1 can full-fat coconut milk
  • 1 onion
  • 2 carrots
  • 4 cloves of garlic
  • 28 oz can diced tomatoes
  • 1/4 tsp cayenne pepper
  • 1/4 tsp black pepper
  • 1/4 tsp garam masala
  • 1/2 tsp ground coriander
  • 1/2 tsp salt
  • 1 tsp curry powder
  • 1 tsp turmeric
  • 1 bay leaf
  • Juice of 2 limes
  • Small bunch of cilantro chopped (garnish)
  • Rice (optional for serving)

Instructions

  1. Sort 2 cups of lentils, looking for small stones or other debris, then rinse them and add to crockpot
  2. Dice onion and carrots and add
  3. Mince garlic cloves and add
  4. Shake can of coconut milk before opening, then add
  5. Add water, can of diced tomatoes, and lime juice then stir
  6. Add spices and bay leaf and stir
  7. Cook on high for 8-10 hours
  8. Serve on rice and garnish with cilantro and an extra squeeze of lime
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https://www.etmhealth.com/crockpot-green-curry-lentils/

 

Garlic & Sun Dried Tomato Hummus

My sailboat companions taste tested this recipe for me this weekend and it was unanimously approved. It’s garlicky with just a little tang from the sun dried tomatoes.

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These are the sun dried tomatoes that I found at our little grocery store that inspired the recipe. I soaked them overnight so they would blend smoother, but a few hours would probably be enough to soften them up.

 

 

 

Garlic & Sun Dried Tomato Hummus

Garlic & Sun Dried Tomato Hummus

Ingredients

  • 15oz can of garbanzo beans, rinsed
  • 1/4 cup of tahini
  • 1/4 cup lemon juice (about 1 1/2 - 2 lemons)
  • 2 medium cloves garlic
  • 6 sun dried tomatoes
  • 1/8 tsp of salt, or more to taste
  • 1/4 tsp dried basil
  • 1/8 tsp black pepper
  • 1/8 tsp red pepper flakes
  • 1 Tbsp olive oil
  • 1-2 Tbsp water (if you soak your sun dried tomatoes, you can use the soaking water for extra punch)

Instructions

  1. Blend tahini and lemon juice on high for at least 1 minute, depending on how powerful your blender is. You can't overblend.
  2. Add olive oil and spices. Blend for another 1-2 minutes.
  3. Add can of garbanzo beans, garlic cloves, and sun dried tomatoes. If you're using a less powerful blender, add the beans in two stages to facilitate better blending. Blend until smooth.
  4. If the consistency is good at this point, you're done! If you want it a little smoother you can add in the water either all at once or while you're blender/food processor is running if it allows.
  5. Serve chilled
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https://www.etmhealth.com/garlic-sun-dried-tomato-hummus/

Enjoy!

 

Batido Delicioso! (aka an awesome tropical smoothie)

This recipe is inspired from a recent trip to Costa Rica. Almost all of the restaurants we visited had a version of smoothie with ice and fruit mixed together and it is so refreshing! I added my own twist with the ginger because I like a little zing and it is so good for you.  Ginger root is great for circulation and digestive health.

Batido Delicioso

Prep Time: 15 minutes

Yield: Two big smoothies

Batido Delicioso

Prep tip: when you get ginger root, freeze it right away. Peeling and grating frozen ginger is much easier, and it lasts a long time so you don't waste as much.

Enjoy!

Ingredients

  • 10-12 ice cubes
  • 2 bananas
  • 1 orange
  • 3/4 cup fresh pineapple
  • 1/2 cup non-dairy milk
  • 1 inch piece of ginger root, peeled
  • 1/2 tsp cinnamon

Instructions

  1. Blend all ingredients together until smooth
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https://www.etmhealth.com/batido-delicioso-aka-an-awesome-tropical-smoothie/

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