Spicy Trio-Vegetables

They are asparagus, Brussels sprouts, and green beans for a delicious side-dish.

Trio de légumes épicés (French)

Serves 3-4

Preheat the oven to 425ºF (220ºC)

or grill

Sauce:

1 Tbs. (2 g) chili powder

1 Tbs. (15 ml) each: sesame and olive oil, rice vinegar, soy sauce or gluten-free liquid aminos

1 Tbs. (15 g) organic honey

un 1. Mix all the ingredients in a bowl.

Vegetables:

1/2 pound (225 g) each organic: asparagus (trimmed and cut in half), Brussels sprouts (cut in half), and French green beans

Nuts: of your choice, sliced

         Baked...     

deux 2. On a baking sheet, spray with olive or avocado oil.

trois 3. Place the vegetables in a single layer.

quatre 4. Drizzle the sauce on top, then toss to coat.

cinq 5. Roast about 10-15 minutes.

six 6. Place on a serving dish.

sept 7. Sprinkle with the sliced nuts.

        Grilled...        

deux 2. Grill, then toss with the sauce.

trois 3. Sprinkle with the sliced nuts.

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Homemade Ice Cream

If you look at the store brands of ice cream, you might want to make your own. Plus, you can experiment with the ingredients by mixing two or more berried, melons, or tropical fruits together. Think of some of the strange ice creameries, and how they become so popular.

~Use organic ingredients if possible.~

optional fold in before freezing:

1. chocolate chips 

2. pieces of pecans

3. toasted walnuts

 

Berry Ice Cream

Makes 3 1/2 cups (455 g)

1 cup (130 g) Greek yogurt or a dairy-free plain yogurt

2 cups (260 g) frozen berries (eg. blueberries, cranberries, raspberries, blackberries, Oregon marionberries aka "Cabernet of blackberries", or elderberries) 

2 Tbs. (30 g) honey

2 tsp. (10 ml) vanilla extract

1/2 cup (120 ml) milk (If using a plant-base, dairy-free, milk, it will add that flavor.)

1. Place all the ingredients in a blender.

2. Pour into a glass container.

3. Freeze for 4 hours.

Tropical Fruit Ice Cream

Makes 3 cups (390 g)

2 cups (260 g) fruit cut into cubes and freeze (eg. pineapple, mango, papaya, coconut, banana, passion fruit, peaches, avocado, or guava)

1/2 cup (120 ml) coconut milk

1 cup (130 g) Greek yogurt or a dairy-free plain yogurt

2 Tbs. (30 g) honey

2 tsp. (10 ml) vanilla extract

1. Place all the ingredients in a blender.

2. Pour into a glass container.

3. Freeze for 4 hours.

Melon Ice Cream

Makes about 5 cups (650 g)

2 1/2 cups (600 g) melon cut into chunks and freeze (eg. watermelon, cantaloupe, honeydew, casaba)

1 cup (130 g) sugar

1 1/2 cups (300 g) coconut cream, heavy cream, or dairy-free milk

1 tsp. (5 ml) lemon juice

1. Whisk the cream/milk and sugar.

2. In a blender, add the melon and lemon juice.

3. Stir in the cream mixture.

4. Place in a glass container.

5. Freeze for  4 hours.

Strawberry Ice Cream

Makes 3 cups (390 g)

2 cups (260 g) chopped strawberries 

1 cup (120 ml) coconut milk

1 Tbs. (15 ml) maple syrup

1. After blending all the ingredients in a blender, freeze 1-2 hours.

2. Let it set for 10 minutes at room temperature before serving.

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Herb Cheese

It's fun to make your own cheese and add whatever you like. This creamy, vegan cheese has nuts and seeds.

Makes 2 cups

Store in the refrigerator 

up to 3 days.

1 cup (65 g) each organic nuts and seeds of your choice (cashews, pistachios, pecans, walnuts, almonds, macadamias...; pumpkin, sunflower, poppy....

1/2 cup (120 ml) water or (dairy-free) milk

4 Tbs. (60 ml) each organic: apple cider vinegar and lemon juice

1 organic minced garlic clove

1/2 cup (65 g) chopped herbs: basil, cilantro, chives, parsley, thyme, rosemary, oregano, tarragon, dill, sage, Italian or Greek seasonings,...

optional: 2 Tbs. (30 g) nutritional yeast

1. Pour boiling water over the nut(s) and seed(s).

2. Set aside for 20 minutes.

3. Drain and add to a blender along with the water/milk, lemon juice, vinegar, garlic, and optional yeast

4. If it is too thick, add more liquid, 1 Tbs. (15 ml) at a time.

5. Transfer to a bowl and fold in the herb(s).

6. Sever with (gluten-free) chips and/or sliced bread, organic vegetables..., spread on sandwiches  and/or toast..., on raw or cooked vegetables side dish, or on meats...

or in French

Régalez-vous! 

(Treat yourself!)

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Roasted Beets with Nuts

Usually, I buy pre-cut packages of beets, but now I have a vegetable and fruit box delivered. Well, now I have three huge beets (aka beetroots) with stems. -Mike

Bite of history: Beets were grown by the Ancient Egyptians, Greeks, and Romans. Today, there are beet dishes from Australia and New Zealand, Eastern and Northern Europe, India, and North America, eaten broiled, roasted, or raw. Use the young leaves in salads; mature leaves served boiled or steamed. 

Serves 4

Preheat the oven to 375ºF/185ºC

with the rock in the middle

3 organic beets, remove the stems, scrubbed and trimmed but not peeled

3 Tbs. (45 ml) balsamic vinegar

1 tsp. (5 g) organic honey

toasted organic nuts, eg. walnuts, pistachio, and/or hazelnuts

olive oil

optional herbs:

• thyme (earthy flavor)
• rosemary (natural sweetness)
• sage (paired with thyme and rosemary)
• dill (found in many Eastern European cuisines)
• parsley (add color and flavor)

optional spices:

• black pepper (adds contrast to the sweetness)
• cumin & coriander (earthy, smoky taste)
• garlic (savory, pungent depth)
• smoked paprika (smokiness)
• za'atar or ras el hanout (found in Middle Eastern roasted beets dishes)

another optional: toss goat cheese on the cooked beets 

1. Slice the beets in half, then slice into wedges.

2. Bake the beets in a pan on top of parchment paper.

3. Stir together vinegar, honey, and 1/4 cup (60 ml) water.

4. Pour the sauce over the beets. Toss.

5. Cover with foil and roast for 35-40 minutes. Save the sauce.

6. Remove the beets from the oven and carefully uncover.

7. If you like, strain the liquid from the backing pan and pour over the beets.

9. Season with any herbs and/or spices.

10. Transfer to a serving dish with the liquid. 

11. Drizzle with oil and sprinkle with nuts. Add optional goat cheese.

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Herb Vegan Cheeseball

 The cheeseball has all the favor for an appetizer or other usages*! 

Bite of history: In the early 1800s, a farmer presented an unusual grift to President Thomas Jefferson, a 1,235 pound (560 g) cheese ball (aka The Mammoth Cheese). Cheese ball were not popular for the next 150 years. It resurface in a 1944 cookbook. There are many variations today. 

Makes 1 cup (130 g)

1/2 cup (65 g) nuts, each organic mixture of two of your choice, eg. cashews, peanuts,  sunflower seeds

1/4 cup (30 ml) water or dairy-free milk

2 Tbs. (30 ml) organic each: lemon juice and apple cider vinegar

1 organic garlic, minced

1/4 cup (30 g) (total) chopped or dried herb(s) 

• basil (sweet)
• chives (onion flavor)
• parsley (bright green look and flavor)
• rosemary (woody aroma)
• dill (tangy, grassy flavor)
• thyme (earthy flavor)

If you like...

• "green" mix: parsley, chives, and oregano
• garlic taste: parsley, thyme, basil, bill, and marjoram
• Italian flavor: basil, oregano and rosemary
• herb and nut mix: parley, chives, and dill

1. Bring a kettle of water to a boil.

2. To a heatproof bowl, add the nuts and pour water over. Set for 20 minutes.

3. Drain and add 1/4 cup (30 ml) water/milk, lemon juice, vinegar, and garlic.

4. Blend until mixture is smooth.

 (a) If it is very thick, add 1 Tbs. of water/milk at a time.

5. Transfer to a bowl and add the chopped herbs.

6. Roll or form a block.

7. It will keep in refrigerate for up to 3 days.

*Other usages:

• spread on (gluten-free) bread or crackers 
• speed on cooked meat
• drops on roasted vegetables
• layered in a lasagna
• dip for raw vegetables
• etc.

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Curry Quinoa with Nuts

Quinoa (Quechua language: kinwa or kinuwa) is high in protein, fiber, vitamin B, and minerals. It is a seed not a grain. If in doubt, by gluten-free. There are 120 know varieties of quinoa. The most available are white (more flavor), red (chewier, mild, nutty flavor), and black (earthy, sweeter flavor).

Serves 4

 1 cup (130 g) organic quinoa, rinse under water

2 cups (480 ml) water

1/2 cup (65 g) nuts: cashews, pistachios, walnuts, pecans, macadamias, or almonds

1/2 cup (65 g) organic peas

1 Tbs. (15 ml) olive oil

1 tsp. (2 g) each: mustard seed, lemon zest, turmeric and cumin seed

2 or 3 curry leaves (Curry powder cannot be substituted for the same flavor. You can use basil leaves.)

1 chopped organic onion

chopped cilantro or parsley

Quechua (Quechua: Runasimi “people’s language” Eight-ten million people speak it.)

~Cuzco Quechua (dialect)~

huk 1. Cook the quinoa in saucepan, stir in the water over medium heat. Once it comes to a boil, reduce to medium-low, cover, cook about 10-15 minutes. Remove from heat and fluff with a fork. Set aside.

iskay 2. Toast the nut(s) about 3 minutes over medium heat. Set aside.

kimsa 3. Heat the oil in the pan.

tawa 4. Sauté the mustard and cumin seeds. Then add the leaves for 30 seconds.

pichqa 5. Add and sauté the onions for 4 minutes. 

suqta 6. Stir in the turmeric, cook another minute, add the quinoa, peas, and lemon juice. Remove the leaves.

qanchis 7. Remove and stir in the nuts.

pusaq  8. Top with cilantro or parsley. 

isqun 9. Serve warm or at room temperature.

Khali-lla kachun! (Quechua)

/KHAH-lee-yah KAH-choon/

“Good health or let it be for your health”

Try other quinoa recipes: https://veggiefernandezs.blogspot.com/search/label/Quinoa

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Protein Bars

 There are a lot of different kinds of protein bars at the store, but how many are healthy? 

Makes 12 bars

1/2 cup (170 g) organic maple syrup

1/2 tsp. (2,5 g) Himalayan salt

1/4 tsp. (1,25 g) black pepper

3/4 cup (95 g) organic peanut butter

1 1/4 cups (165 g) organic quick cooked oats

1 1/4 cups (165 g) finely chopped nuts of choice

1/2 cup (65 g) organic pumpkin seeds, unsalted

1. Line a 9" (23 cm) square baking pan with parchment paper.

2. Bring to boil: syrup, salt and pepper over medium-high heat, stir, about 2 minutes.

3. Turn the heat to low, add the peanut butter, stir about a minute.

4. Turn off the heat and add the oats, nuts, and seeds, mix well.

5. Scrape onto the baking pan, press into one layer.

6. Refrigerate at least an hour or overnight.

7. Left the parchment paper to place the mixture on a cutting board.

8. Cut into 12 bars. 

9. They will keep for 2 weeks in the refrigerator. 

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Side Dish Sweet Potatoes

Sweet potatoes were grown in Polynesia and spread by vine cuttings instead of by seeds. They have been found in the Cook Islands as early as 1210 CE. The Polynesians spread them to Easter Island, Hawai'i and New Zealand by 1400 CE. They are now grown around the world.

If you grow them, their leaves are edible, prepared like spinach or turnip greens.

Serves 2

Preheat the oven to 400ºF (200ºC)

2 large organic sweet potatoes, washed and slice into thin rounds

2 Tbs. (30 ml) olive oil 

ground cinnamon

crumbled feta cheese or dairy-free goat cheese

organic honey 

chopped parsley 

chopped organic walnuts or pecans

~Prot0-Polynesian~

(reconstructed ancestor of all

modern Polynesian languages)

tasi 1. Line a baking sheet with parchment paper and drizzle if olive oil.

rua /ru-a/2. Place the sweet potato round on the baking sheet, drizzle with oil and cinnamon. 

tolu 3. Roast for about 10-15 minutes on both sides.

 fa 4. Remove them from the oven and top each with a cheese and drizzle of honey.

rima 5. Garnish with parsley and nuts.

ono /o-no/ 6. Serve as side dish  or as a snack.

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Party Nuts à la Spicy, Salty, and Sweet!

Teat your guest to some holiday nuts or just have them around when you like a snake.

Serves 16

Preheat the oven to 350ºF (175ºC)

1 cup (455 g) each organic: walnut and pecan halves; unsalted almonds and cashews

1/4 tsp. (1,2 g) cumin and cayenne pepper

1/2 cup (65 g) organic sugar

1/4 cup (60 ml) water

1 Tbs. (15 g) butter

1 tsp. (4 g) Himalayan salt

1/2 tsp. (2 g) black pepper

1. Line a baking sheet with foil and spray with cooking oil.

2. Mix all the nuts in a bowl.

3. Toss with the spices.

4. Heat the sugar, water, and butter over medium heat. Cook about a minute.

5. Pour over the nuts and stir to coat.

6. Transfer to the baking sheet and bake for 10 minutes.

7. Stir nuts with the syrup and spread out in a single layer.

8. Bake for about 6 more minutes.

9. Cool before serving.

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Oatmeal-Apple Muffins

We usually have a nice Sunday breakfast. So I decided to add some muffins on the table. Of course, the leftovers did not go wasted later that day.

Pre-heat the oven to 360F (182C)

1 cup (130 g) organic (gluten-free) oatmeal

2/3 cup (160 ml) organic orange juice

2 organic apples, chopped

1/4 cup (30 g) (dairy-free) organic butter, melted

little organic honey

2 organic beaten eggs

chopped organic nuts of your choice

olive oil spray

optional: add other dried fruit, raisins, etc.

1. Grease the muffin pan with the oil spray or use muffin liners.

2. Mix the oatmeal and organic juice, rest for 5 minutes.

3. Mix the butter, honey, and eggs in the oatmeal.

4. Fold in the apples and nuts and another optional ingredients.

5. Fill each muffin cup with about 2/3 full.

6. Bake for 30 minutes. Check with a toothpick inserted.

7. Transfer to a wire rack.

8. They can be frozen for three months. Reheat in the microwave for 20-30 seconds.

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Grapes and Spinach Summer Salad

Finish up the summer with fresh organic grapes and organic spinach, with a few other tasty ingredients.

Serves 4

2 Tbs. (30 ml) each: olive oil and rice vinegar

2 Tbs. (30 g) minced organic shallots or red onion

2 Tbs. (30 ml) organic hot honey

2 cup (260 g) orzo or gluten-free quinoa, cooked and cooled

organic spinach 

organic green and red grapes, cut in half

organic sliced celery

crumbled feta or gluten-free goat cheese

toasted organic nuts

1. Whisk the oil, rice vinegar, shallot/onion, and hot honey.

2. Add the orzo/quinoa, spinach, grapes, celery, and cheese.

3. Toss.

4. Sprinkle with nuts.

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Persian Rice with Nuts

Foods that is usually eaten with every Iranian meal include rice, various herbs, cheese, variety of breads, and some type of meat (poultry, beef, lamb, or fish). This rice dish could be a meal by itself.

(Persian/Farsi) برنج با آجیل

/rys mei nuten/

Serves 4-6 

2 cups (400 g) basmati rice, rinse under cold water

1/4 cup (60 ml) olive oil 

1 large organic onion, finely chopped 

2 organic cloves garlic, minced 

1 tsp. (9 g) each ground cumin and cinnamon

1/2 tsp. (4,5 g) each turmeric and ground cardamom  

1/4 tsp. (2 g) saffron threads, dissolved in 2 Tbs. (30 ml) hot water with a bay leaf 

1/4 cup (30 g) each dried organic: chopped apricots, cranberries, raisins, figs, slivered toasted almonds, pistachios

1/4 cup (15 g) chopped organic fresh parsley 

3 cups (720 ml) organic chicken broth 

Himalayan salt and black pepper to taste 

zest of 1 organic orange or lemon

optional: seeds of 1 organic pomegranate for garnish

~Persian/Farsi~

یک /yek/ ١ 1. Soak the rinse rice in cold water for 30 minutes, then drain.

دو /do/ ۲ 2. Heat the oil over medium heat.

سه /se/ ۳ 3. Sautée the onions for about 5-7 minutes.

چهار /cha:ha:r/ ۴ 4. Add garlic for another 1-2 minutes.

پنج /panj/ ۵ 5. Stir in the spices and cook for a minute.

شش /shesh/ ۶ 6. Add the drained rice and stir to coat with the spices and oil.

هفت /haft/ ۷ 7. Pour in the chicken broth and saffron water (without the bay leaf).

هشت /hasht/ ۸ 8. Bring to boil, reduce heat to low, cover, and simmer 15-20 minutes.

نه /noh/ ۹ 9. In a dry frying pan, toast the apricots, cranberries, raisins for a few minutes.

ده /dah/ ۱۰ 10. Remove the cooked rice pan and rest for 10 minutes.

یازده /ya:zdah ۱۱ 11. Fluff the rice with a fork.

دوازده /dava:zdah ۱۲ 12. Add the fruits, nuts, parsley, orange or lemon zest, and optional pomegranate seeds

سیزده /sizdah/ ۱۳ 13. Serve as main dish or as a side dish.

Try the many other rice dishes: https://veggiefernandezs.blogspot.com/search/label/rice

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Yogurt Ice Popsicles with Berries

This Mexican paleta < palo "stick" has delicious flavored liquids. Basic recipe is given, but check the bottom for more options.

Paletas de Yogurt con Moras (Spanish)

Makes 8-10 popsicles

1 organic lemon, zest and save the rest

1/2 cup (120 ml) water

1/2 cup (65 g) or less organic sugar

1 1/2 cups (360) organic (dairy-free) yogurt

2 Tbs. (30 g) organic honey

2 cups (260 g) organic berries (cut in half if they are large berries) [option: mix up the berries]

uno 1. Combine the water and sugar in a small saucepan.
dos 2. Cook over medium-high heat, stir until it comes to a boil and the sugar has dissolved.
tres 3. Add the zest, reduce heat and simmer for 5 minutes.
cuatro 4. Strain the syrup through a fine-mesh sieve.
cinco 5. Then refrigerate until chilled.
seis 6. Stir the yogurt and honey into the chilled syrup until combined.
siete 7. Pour a little of the mixture into each ice pop mold or glass, to a height of about 3/4 inches (2 cm).
ocho 8. Freeze until the mixture begins to set, about 40 minutes.
nueve 9 Divide the berries among the molds.
diez 10. Divide the remaining yogurt mixture evenly among the molds.
once 11. Snap on the lid and freeze util sold, 3-4 hours.

OPTIONS:

• chunks of fruits
• chunks of nuts

Paletas de agua (water sticks): fresh fruits, water and sweetener: lime, watermelon, tamarind, mango, chile, and coconut 

Paletas de leche (milk sticks): some kind of dairy (free), such as milk or heavy cream, mixed with fresh fruit, as well as pecans, chocolate and rice

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Radicchio Salad

Radicchio is also known as Italian chicory, and it is quite common in Italian cuisine. It can be grilled with olive oil or eaten raw, as in this salad. Serve with pasta or a stuffing for poultry. Then too, radicchio can be used as a coffee substitute. If made ahead, refrigerate salad and dressing separately.

                   Insalata di radicchio (Italian)

                                                                                        Serves 6

Dressing / Condimento per insalata:

1/4 cup (60 ml) olive oil

3 Tbs. (45 ml) champagne or red wine vinegar

2 tsp. (10 ml) organic maple syrup

1 tsp. (4 g) Dijon mustard

1 organic minced garlic

some Himalayan salt and black pepper

uno 1. Whisk together the ingredients.

Salad / Insalata:

1 organic head radicchio, shaved

1 cup (130 g) shaved organic red cabbage

1 thinly slice organic apple

1/4 cup (30 g) each organic: red onion, toasted sliced almonds, and crumbled blue cheese or dairy-free goat cheese 

1/3 cup (45 g) organic red grapes, cut in half

due 2. In a large  bowl, separate radicchio eaves and tear into bite-sized pieces.

tre 3. Add shaved cabbage, apple slices, onions, and grapes.

quattro 4. Scatter on top: almonds and cheese.

cinque 5. Drizzle the dressing over the salad and gently toss.

Try some of the other salads: https://veggiefernandezs.blogspot.com/search/label/salads

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Artichoke-Spinach Pasta

Sicily is the largest Italian island, with its own culture, language, and cuisine which have existed over the last two millennia. Many of the dishes are common with Italian but influenced from Greek, Spanish, French, Jewish, and Arab. Artichokes are street food: grilled, stuffed with garlic and parsley, sprinkled with olive oil and lemon juice or added to the first course, primi, pasta dish.

Pasta cacocciùla e spina (Sicilian)

(gluten-free) pasta of your choice

1 Tbs. (15 ml) olive oil

organic sliced shallots

mince organic garlic cloves

1/4 cup (60 ml) white wine

juice of an organic lemon

choppe parsley

pinch or two of red pepper flakes

2 Tbs. (30 g) (dairy-free) organic butter

organic spinach

organic artichoke hearts, drained

organic sun-dried tomatoes

toasted organic pin nuts

organic lemon wedges

(dairy-free) cheese

unu 1. Cook the pasta as directed.

dui 2. Save 1/3 cup (80 ml) of the water when you drain the pasta.

tri 3.  In a skillet over medium-high heat with the oil, sauté the shallots about 2 minutes. 

quattru 4. Add the garlic for another minute.

cincu 5. Add the wine, cook 2 minutes.

sei 6. Add the lemon juice, parsley, red pepper and whisk in the butter.

setti 7. Add the spinach, artichoke hearts, sun-dried tomatoes, pasta, and nuts.

ottu 8. Reduce to low and cook, stir for a few more minutes. 

novi 9. Serve in a bowl with lemon wedges and cheese on the side.

Try some other pasta dishes: https://veggiefernandezs.blogspot.com/search/label/pasta

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