Triple Chocolate Cupcakes (Vegan!)

Another fabulous cupcake recipe thanks to Vegan Lunchbox.  I used Chocolate Vegan Buttercream frosting, also from Vegan Lunchbox (recipe at bottom).

Ingredients:

3 C all-purpose flour

1/2 C cocoa powder

2 Tsp baking soda

1 Tsp kosher salt

1 C sugar

1 C packed golden brown sugar

2 C water

1 C canola oil

1 Tbsp vanilla

1 C chocolate chips (optional)

Directions:

1. Preheat oven to 350. Spray muffin tins or line with cupcake liners and spray the liners. 

2. Sift the flour, cocoa powder, baking soda and salt into a large mixing bowl. Add the sugar and brown sugar, water, canola oil and vanilla. Smith with a handheld beater or stand mixer until well combined and smooth.

3. Divide the batter evenly into the muffins cups (about 1/4 cup batter in each cup- the cupcakes will rise when cooking). If desired, sprinkle the tops with chocolate chips. 

4. Bake for 25-30 minutes, until a toothpick inserted in the center comes out clean. Let cool for about 10 minutes after removing from oven, and then transfer to a wire rack to finish cooling. 

Frosting:

3 C powdered sugar

1/2 C cocoa powder

1/2 C non-dairy butter

3 1/2-4 Tsp non-dairy milk

1 1/2 teaspoons vanilla

- Sift together the powdered sugar and cocoa powder in to a medium-sized mixing bowl. Add the butter, milk, and vanilla and beat well with a handheld mixer until the frosting is smooth. 

Fluffy Vanilla Cupcakes (Vegan!)

Excellent vegan recipe thanks to Vegan Lunchbox. I made a simple  frosting with powdered sugar and butter, plus mashed in some fresh strawberries.

Ingredients:

1 Tbsp apple cider vinegar

1 1/2 C scant cups soymilk (plain or vanilla)

2 1/8 C all-purpose flour

1 1/8 C sugar

2 Tsp baking powder

1/2 Tsp baking soda

1/2 Tsp kosher salt

1/2 C canola oil

1 1/4 Tsp vanilla extract

1/2 Tsp coconut extract

Directions:

1. Preheat oven to 350. Spray muffin tins or line with cupcake papers and spray the liners. 

2. Place the apple cider vinegar in the bottom of a liquid measuring cup and fill the cup with soy milk to equal 1 1/2 cups. Stir well and set aside (the mixture will curdle).

3. In a large mixing bowl, stir together the flour, sugar, baking powder, baking soda and salt. In another mixing bowl whisk together the soy milk mixture, canola oil, vanilla and coconut extract.  Add the wet to the dry ingredients and beat until smooth using a handheld mixer or stand mixer, stopping to scrape down the sides of the bowl. 

4. Fill each muffin cup with 1/4 cup of batter. Bake for 15-20 minutes, until cake tester inserted int eh middle of a cupcake comes out clean. 

5. Let cool in the pan for 5 minutes, then remove the cupcakes from the pan and place them on a wire rack. Let the cupcakes cool completely before frosting. 

Zucchini Garden Chowder

What a delicious chowder this is! I would have to say the best part is that you can use all of your garden veggies or  late summer/autumn farmers market finds in one dish. 

Ingredients:

2 Tbsp butter

2 Med zucchini, chopped

1 Lg carrot, chopped

1 Med onion, chopped

1 Tsp dried Parsley (or 1 Tbsp fresh, chopped)

1 Tsp dried Basil (or 1 Tbsp fresh, chopped)

1/2 C flour

3/4 Tsp salt

1/2 Tsp pepper

3 C water

3 Veggie bouillon cubes

1 Tsp lemon juice

2 C tomatoes, chopped

1 1/2 C evaporated milk (375mL can)

2 C corn

1/4 C cheddar cheese, shredded

1/4 C parmesan cheese, grated

1 Tsp sugar

Directions:

1. Melt butter in soup pot over medium heat.

2. Add zucchini, carrots, onion, parsley and basil and sauté until veggies are tender.

3. Stir flour and seasonings into vegetables, and slowly add the water to make a smooth stock.

4. Add the bouillon cubes and lemon juice and mix well. Bring to a boil; reduce heat and cook, stirring often, for about 2 minutes. 

5. Add tomatoes, corn and evaporated milk and return to a boil. Reduce heat; cover and simmer 5-10 minutes until corn is tender.

6. Just before serving add sugar and cheeses; stir until melted.

Fresh Fruit Ready to Go

  I always make sure to have an array of fresh fruit at home, and to make it even easier I try to wash, cut and sort some into individual containers that are ready to eat. If I'm really busy or under the weather I'll splurge on pre-cut fruit at Whole Foods and then sort it into individual containers that I can grab and go. Throwing together a quick, light and simple meal is easy if the fruit is ready to go. Here is a simple breakfast idea: Fried egg (with pepper) and raspberries + mangoes.

Crustless Kale Quiche

A simple yet delicious quiche recipe. I prefer kale and muenster, but you can alternate spinach and your favorite cheese as you desire.

Ingredients:

1 Tbsp vegetable oil

1 Onion (sm) chopped

1 10oz Package frozen chopped kale (or spinach), thawed and drained

5 Eggs, beaten

3 c Shredded muenster cheese

Sausage, chopped (optional)

1/4 Salt

1/8 Tsp ground black pepper

Directions:

1. Preheat oven to 350 degrees. Lightly grease a 9-inch pie pan.

2. Heat oil in a large skillet over medium-high heat. Add onions and sausage and cook, stirring occasionally, until onions are soft. Stir in kale and continue cooking until excess moisture has evaporated. 

3. In a large bowl combine eggs, cheese, salt and pepper. Add kale mixture and stir to blend. Scoop into prepared pie pan. 

4. Bake in preheated oven until eggs have set, about 30 minutes. Let cool for 10 minutes before cutting and serving.

Chickpea Curry with Turnips

Ingredients:

     Olive oil
½  Onion, diced
2  Cloves minced garlic
1 Tbsp ground cumin
2 Tbsp curry powder
1 (15oz) Can garbanzo beans, undrained
1 Red bell pepper, diced
2 Small turnips (or 1 large), peeled and diced
1 Cup corn kernels
1 (15oz) Can diced, fire roasted tomatoes
1 Pinch crushed red pepper flakes
1 Pinch salt
1 Pinch cracked black pepper

Directions:

1. Heat the olive oil in a saucepan. Add the onion, garlic, cumin, and curry powder and cook until onion is translucent and soft. 

2. Add all ingredients to the slow cooker and heat on low, about 6 hours.

Optional: Pour over baked sweet potatoes or basmati rice.

Overnight Chai Steel Cut Oats

An easy, high protein breakfast that you can split and put into smaller portioned jars in the refrigerator (keeps the seeds fresher). The night before you want to eat the oatmeal just add the wet ingredients, in the morning grab the jar and go, or heat jar in lightly boiling water (I do not have a microwave). 

1 cup steel-cut oats

1 cup hemp milk or non-dairy milk of your choice

2 Tbs. chia seeds

¼ tsp. ground cardamom

¼ tsp. vanilla extract

¼ tsp. ground ginger or 1 Tbs. crystallized ginger

¼ tsp. ground cinnamon

1 pinch nutmeg

1 pinch black pepper

1 Tbs. maple syrup, optional

1 Tbs. shredded coconut, optional

1 Tbs. chopped pistachios, optional

Lemon Quinoa Cilantro Chickpea Salad

Ingredients:

1/2 c Dry quinoa

2 c Vegetable broth

1 Can garbanzo beans (drained and rinsed)

1 c Cherry tomatoes, halved

2 Avocados, diced

2 c Spinach

1 Bunch cilantro, chopped

1/4 c Onion

1-2 Cloves garlic

For the dressing:

Juice of 2 lemons

Zest of 1 lemon

2 Tsp. dijon mustard

2 Tsp. olive oil

1 Tsp. agave nectar

1/2 Tsp. cumin

Dash of salt and pepper

Directions:

1. Make your quinoa first. Soak the quinoa in a pot in the veggie broth for about 15 minutes. After that, turn on the heat to medium high and let the quinoa come to a boil. Once it boils, reduce heat to medium/low and let quinoa simmer. Stir every so often, and cook quinoa for about 20-25 minutes just until the liquid absorbs. You don’t want it completely dried out, so when there is just a TINY amount of liquid left in the pot, remove it from heat and put a lid on it. Set it aside, and make the rest of the salad.

2. Dice your spinach and cilantro. 

4. Add the greens to a bowl, and set aside. Next take your onion and garlic and finely dice those, and add to the greens mixture. Next add your chickpeas and stir until everything is combined and coated. If the quinoa is cooled, you can add it to the chickpea mixture next.

5. Make your dressing by whisking all the ingredients together. Pour over salad, and mix until combined. Add in tomatoes and avocado and mix. Set in fridge for about 10-15 minutes before serving so the flavors set.

Make Your Own Hummus

Use this simple hummus recipe plain, or add your own ingredients to spice it up (spinach, artichokes, roasted red peppers, tomatoes and dill are some ideas).

1 clove garlic

1 (19 oz) can garbanzo beans, 1/2 the liquid reserved

4 tablespoons lemon juice

2 tablespoons tahini

1 teaspoon salt

 Combine ingredients in blender until smooth.

Lunchbox: Light Lunch w/Muffins

Key lime yogurt sprinkled with flax seed
Fresh Peach, diced
Carrot Sticks, halved
Whole-meal Muffins (Recipe from Vegan Lunchbox)

Elderberry Cough Syrup

  The ultimate, all-natural remedy for relief from the common cold. Start taking this syrup as soon as you feel the cold coming on and continue until your symptoms subside. Start with 1 Tablespoon a day, and increase up to hourly depending on level of symptoms. You can find elder berries at a local health food store such as Natural Grocers. 

Ingredients:

6 c Water
1 1/2 c Elder berries
1/2 c Honey

Directions:

Simmer the elder berries with the water until a light syrup is created (about 2 hours). Place in a clean mason jar and mix in honey. Refrigerate for up to 3 months. 

Lunchbox: Sushi

Veggie Sushi rolls with sauce
Grapes
Mixed nuts
Bean and corn salad

Simple Tomato Avocado Melt

A quick lunch or snack to serve alongside fresh fruit.

Ingredients:

- Bread (or pitas)

- Avocado, sliced

- Tomatoes, diced

- Cheddar cheese

- Trader Joe's Garlic Salt (GS, parsley, sea salt)

Directions:

Lay sliced avocado across bread or pitas, followed by diced tomatoes and cheese. Broil until cheese is melted and edges are crisp. Sprinkle with garlic salt to taste. Vinaigrette or olive oil may also compliment this well.

Welcome to the U.S.A.

Scalloped Potatoes and Beans

This slow cooker recipe is simple to throw together, smells warm and delicious all day, and is hearty as a main or side dish- also great leftovers as leftovers! Serve with shredded cheese. on top.

Ingredients:

1 15oz can chili beans (or kidney beans)

1 15oz can black beans

1 Onion chopped (Lg)

2 Celery Stalks

2 Carrots (Sm)

1 Cup frozen peas

1 Cup sweet pepper, green or red, chopped

1 Can Condensed cream of mushroom soup

4 Cloves garlic, minced

1 Tsp dried thyme, crushed

¼ Tsp black pepper

3 Medium potatoes, cut into ¼ inch slices

   Shredded cheese (optional to spread over top)

Directions:

1. In a large bowl combine beans, onion, celery, carrots, peas, pepper, condensed soup, garlic, thyme and black pepper. Spoon half of the mixture into slow cooker. Top with potatoes, and then remaining bean mixture. 

2. Cover and cook on low for 7-8 hours. Top with shredded cheese. 

Kale and Beet Salad

A simple, crisp salad with big flavor.

Ingredients: 

- Baby kale

- Roasted beets, cubed

- Avocado, cubed

- Yellow pepper, cubed

- Cheddar cheese, cubed

- Raspberry Vinaigrette

*Don't forget that you can substitute any of the above ingredients for others that you prefer, such as spinach for kale, another type of pepper or cheese, or a preferred dressing

Food is Healthcare

Protein, Protein, Protein!

Nutrition is Health

Teach Your Children Well

  ...A lot of adults, too!

Why Choose Organic?

Tomato Soup with Avocado, Black Beans and Goat Cheese

One of my favorite soups that can be thrown together easily. You can also alter the ingredients to your taste, or see some of my ideas below.

Ingredients:

- One container of tomato soup
- 1/2 Avocado, cubed
- 1/2 small roll of Goat Cheese, broken up
- 1/2 Can black beans, drained and rinsed
- Tortilla chips or grilled cheese sandwich

Directions:

While heating the soup with black beans mixed in, prepare the avocado, goat cheese on a small plate with either a grilled cheese or tortilla chips. Once the soup is warm, add the avocado, goat cheese and tortillas slowly to help keep the soup fresh. 


Other ideas:
- Add shredded chicken to the soup
- Use tortilla soup
- Add fresh parsley or basil
- Exchange garbanzo beans for black beans

Think About it...

Superfood Ideas

Homemade Vitamin Water

Rethink Your Snacking

A Rainbow for Lunch

  Bright foods presented in new ways can encourage little ones to try foods they may otherwise refuse, such as these colorful yet healthy foods in an ice cube tray.

Not a Food Snob...

Acidic and Alkaline Foods

Simple Smoothies

Smoothies can be made with basically anything that you prefer. I try to keep a variety of frozen fruits and veggies on hand so that I can throw together just about any type of smoothie that I'm in the mood for. You can also combine a bunch of fresh fruits and veggies that are leftover in your pantry and are on their way to spoiling. Although smoothies are great, I personally believe that they shouldn't be a daily supplement to any meal as they are high in sugar, and although they have a variety of nutrients they are usually lacking calories and protein, something that is necessary in every diet. 

My Fave Smoothie:

- Banana

- 1/4 c Pineapple (froz.)

- 1/4 c Blueberries (froz.) 

- 1/4 c Kale (froz.)

- A few carrot sticks

- 1 Tbsp flax seed

- 1/2 c Each of hemp milk and pomegranate juice

Gingery Split Pea Soup

  A deliciously warm vegan soup thats simple to make.

Ingredients: 

1 cup yellow split peas
1 medium russet potato, peeled and cut into small dice (1 cup)
1 chipotle chile, or other dried smoked chile, such as a pasilla de Oaxaca
1 2-inch chunk of finer, unpeeled, cut into 3 slices
6 cups water
salt
2 tablespoons extra virgin olive oil
1 medium onion, cut into small dice (1 cup)
2 garlic cloves, minced
1 medium carrot, peeled and cut into small dice (1/2 cup)
1/2 teaspoon balsamic vinegar
1 teaspoon barley or mellow barley miso, dissolved in 1 tablespoon water
1/2 cup chopped fresh flat-leaf parsley

Directions:

-In a medium pot, combine the split peas, potatoes, chile, ginger, and 5 cups of the water. Cover and bring to a boil over high heat. Lower the heat and simmer covered 45 minutes to 1 hour, stirring occasionally, until the split peas are completely soft and broken down. Add 1 teaspoon salt. Remove the chile and ginger slices and discard.

- Warm the oil in a medium skillet. Ad the onions, garlic, carrot, and celery. Sauté about 10 to 12 minutes over medium-low heat until the vegetables are soft and beginning to brown. Then add the vegetables to the split peas along with the remaining 1 cup of water. 

- Stir in the balsamic vinegar and the miso. Taste and adjust salt if necessary. Reheat if necessary, then stir int eh chopped parsley and serve hot. 

The Simple, Well-Balanced Lunch

Remember to eat a variety of foods at each meal, instead of just one large item. 

Above:

- Salmon Burger with cheese, tomato, spinach and veganaise on bulky roll

- Avocado, tomato and cheese (cubes) with olive oil and dried parsley

- Multigrain tortilla chips

- Carrot sticks

- Strawberries

What's a Foodie?

Foodie: 

  A person that spends a keen amount of attention and energy on knowing the ingredients of food, the proper preparation of food, and finds great enjoyment in top-notch ingredients and exemplary preparation. 
  
  A foodie is not necessarily a food snob, only enjoying delicacies and/or food items difficult to obtain and/or expensive foods; though, that is a variety of foodie.


Thanks Urban Dictionary!