Sweet Potato Sticks with Homemade Ketchup

INGREDIENTS:
sticks

• 2 8-oz sweet potatoes, peeled
• 1/2 tsp paprika
• 1/2 tsp ground cumin
• 1/2 tsp dried oregano leaves, crumbled
• 1 tbsp safflower oil
• 1/8 tsp sea salt

INSTRUCTIONS:

1. Prepare sticks: Preheat oven to 425°F. Cut each potato in half crosswise. Cut each half into 1/2-inch slices, then cut slices into 1/2-inch strips (to resemble French fries). Place potatoes in a large bowl.
2. In a small bowl, combine paprika, cumin and oregano. Drizzle oil over potatoes. Using a silicone spatula, toss potatoes gently yet thoroughly to coat. Sprinkle paprika mixture evenly over potatoes and toss gently.
3. Arrange potatoes in a thin layer on a large, foil-lined baking sheet. Bake for 25 to 30 minutes, stirring every 10 minutes, until tender and golden brown.
4. Remove potatoes from oven and sprinkle evenly with salt.

Makes about 2 servings
Nutrients per Serving:
Calories: 162
Protein: 2 g
Carbohydrate: 24 g
Fat: 7 g
Fiber: 4 g
Sodium: 89 mg
Potassium: 541 mg
Phosphorus: 62 mg

Ketchup

INGREDIENTS:

• 3 tbsp tomato paste
• 2 tsp onion, grated
• 1 clove garlic, minced
• 1 tbsp apple cider vinegar
• 1 tsp raw honey

INSTRUCTIONS:

1. Whisk all ingredients together in a bowl. Ketchup can be made a few days ahead of time and stored in refrigerator in a sealed container for about 1 week.

Makes about 2 servings
Nutrients Per Serving:
Calories: 32
Protein: 1 g
Carbohydrate: 7 g
Fat: 0 g
Fiber: 1 g
Sodium: 24 mg
Potassium: 258 mg
Phosphorus: 23 mg

recipe source: cleaneating.com

"Raw" Bean-less Zucchini Hummus

INGREDIENTS:
• 3 raw zucchini, peeled and chopped
• 6 tbsp lemon juice
• 4 cloves garlic
• 2 tsp paprika
• 1 tsp sea salt
• 1/2 tsp ground cumin
• 1 tsp turmeric
• 2 pinches ground cayenne pepper
• 1/2 cup raw tahini
• 1 cup sesame or sunflower seeds, soaked
• Extra-virgin olive oil, for drizzle
• Fresh parsley, minced for garnish

INSTRUCTIONS:
1. Place all ingredients, except oil and parsley, into a blender or food processor and blend until smooth or to desired consistency. Drizzle with oil and garnish with parsley. Complement it with crudités, raw flax crackers or whole-grain pita bread. You can also spread it on sandwiches or mix it with salads.

Nutrients per 3-oz serving
Calories: 140
Protein: 5 g
Total Fat: 11 g
Carbohydrate: 8 g
Fiber: 2 g
Sodium: 115 mg
Potassium: 315 mg
Phosphorus:260 mg

Recipe source: cleaneating.com

Cocoa Oat Truffles

Makes about 20 truffles

Ingredients
1 cup rolled oats
1 cup finely chopped pitted dates
1/4 cup unsweetened cocoa powder, divided
1/2 cup almond butter
2 teaspoons pure vanilla extract
Pinch ground nutmeg
Pinch ground cinnamon

Method
Place oats in the bowl of a food processor and process until finely ground. Add dates, 2 tablespoons cocoa, almond butter, vanilla, nutmeg and cinnamon and process until finely ground and sticking together. Place remaining cocoa powder in a shallow bowl. Roll truffle mixture into balls about 2 teaspoons each, pressing firmly for mixture to stick together. Roll truffles in cocoa powder and chill until ready to serve.

Nutrients per truffle:
Calories: 81
Protein: 2 g
Carbohydrate: 11g
Fat: 4 g
Fiber: 5 g
Sodium: 13 mg
Potassium: 128 mg
Phosphorus: 64 mg

Recipe source: www.wholefoodsmarket.com

Creamy Mashed Cauliflower

Makes 4 servings, ¾ cup each

Ingredients
• 8 cups bite-size cauliflower florets (about 1 head)
• 4 cloves garlic, crushed and peeled
• 1/3 cup nonfat buttermilk (see Tip)
• 4 teaspoons extra-virgin olive oil, divided
• 1 teaspoon butter
• 1/2 teaspoon salt
• Freshly ground pepper to taste
• Snipped fresh chives for garnish

Directions

1. Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)

2. Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk

Nutrients per serving:
Calories: 107
Protein: 5 g
Carbohydrate: 10 g
Fat: 7 g
Fiber:4 g
Sodium: 399 mg
Potassium: 288 mg
Phosphorus:  NA

recipe source: wwww.eatingwell.com

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/

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