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Tuesday, August 30, 2011

Five Minute, No-Bake Sunflower Oat Bars



Makes 10-12 bars

2 1/2 cups rolled or quick oats (substitute gluten free oats if needed)
1 cup sunflower seeds (raw or toasted)
1/2 cup raisins
1/2 cup carob chips (or cacao nibs)
2/3 cup nut or seed butter of choice
1/2 – 2/3 cup agave nectar or brown rice syrup (adjust based on how well things stick together)

1) Mix oats, sunflower seeds, raisins, and carob chips in a large bowl.

2) Whisk together nut butter and agave. Pour into oat mixture, and mix well, till everything is sticky and combined. If it’s too dry, add a bit more agave.

3) Press mixture into a shallow baking dish that you’ve lined with foil or saran wrap. Cover with more foil/saran, press well into the baking dish, and refrigerate for 4 hours. Cut into bar shapes, wrap, and keep refridgerated till ready to use. They ought to last two weeks at least.

OR:

4) After mixing wet ingredients with dry, crumble mixture into bite sized pieces and bake at 375 degrees for about forty minutes, or until crispy and brown.

Nutrients per serving:
Calories: 381
Protein: 8 g
Carbohydrate: 50 g
Fat: 19 g
Fiber: 5 g
Sodium: 31 mg
Potassium: 239 mg
Phosphorus: 126 mg

from: http://www.choosingraw.com/hurry-up-vegan-five-minute-no-bake-sunflower-oat-bars/

Black Bean and Quinoa Salad with Cumin Dressing



Serves 4

1 cup dry quinoa, rinsed
Dash salt
1/2 large cucumber, diced neatly
1 small bell pepper, diced neatly
1 can black beans
10-15 basil leaves, chopped
1/4 cup fresh cilantro, chopped

For the vinaigrette:

2 tbsp extra virgin olive oil
1/4 cup apple cider vinegar
1 tbsp agave or maple syrup
1 tbsp dijon mustard
1 tsp cumin
Salt and pepper to taste

1) Cook quinoa in salted water till tender and fluffy (use a rice cooker or the package instructions).

2) Add chopped vegetables and herbs.

3) Whisk dressing ingredients. Add about 1/4-1/3 cup dressing to the salad, and serve.

Nutrients per serving:
Calories: 247
Protein: 7 g
Carbohydrate: 34 g
Fat: 10 g
Fiber: 4 g
Sodium: 24 mg
Potassium: 443 mg
Phosphorus: 219 mg

from: http://www.choosingraw.com/recipes/entrees/black-bean-and-quinoa-salad-with-quick-cumin-dressing/

Friday, August 26, 2011

EDAMAME WITH STIR-FRIED VEGETABLES

Simple – Serves 6
For a video of cooking this recipe go to www.feedinghealth.com

INGREDIENTS:
Olive oil. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 T
Cumin seeds. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 t
Garlic chopped . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 cloves
Jalapeño pepper sliced in half. . . . . . . . . . . . . . . . . . . . . .one-half
Corn kernels fresh (or frozen). . . . . . . . . . . . . . . . . . . . . .1••• Cups
Turmeric. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .••• t
Salt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .to taste or ••• t
Edamame thawed. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 Cup
Zucchini diced. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Cups
Sweet red bell pepper diced. . . . . . . . . . . . . . . . . . . . . . . .1 Cup
Cilantro with tender stems chopped. . . . . . . . . . . . . . . . . .1 Cup
Lemon juiced. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .one-half

DIRECTIONS:
1. Assemble and prepare all ingredients.
2. Add jalapeño, salt and turmeric to the corn and set it aside.
3. Heat on medium-high heat a 2 to 3 quart skillet or pan. Add cumin seeds.
4. When the seeds begin to change color add oil and garlic, turn heat to medium.
5. Fry the garlic for a minute, then add corn with combined ingredients. Stir and cook covered for 2 to 3 minutes.
6. Stir and add edamame, zucchini and red pepper. Stir and cook covered for 3 to 4 minutes.
7. Before serving add chopped cilantro and fresh lemon juice, stirring to mix all the ingredients.
8. Serve the vegetables over rice, quinoa or millet as part of a meal. Enjoy leftovers for lunch in a pita pocket.

Nutrients per Serving
Calories: 112
Protein: 5g
Carbohydrate: 12 g
Fat: 6 g
Fiber: 3 g
Sodium: 97 mg
Potassium: 385 mg
Phosphorus: 93 mg

VARIATIONS & OPTIONS
• Eliminate jalapeño if you prefer it without the heat of the pepper. Substitute cayenne pepper, fresh ground black pepper or mild paprika for the jalapeño.
• Substitute chopped onion for garlic.
• Substitute either basil or parsley for cilantro.
• The recipe calls for 6 ½ cups of vegetables, so you can substitute a variety of vegetable combinations.
• Substitute 1-cup sprouts for 1-cup zucchini. • Substitute canned beans for edamame.


From cookbook: Blending Science with Spices by Gita Patel