Strawberry French Toast Muffins

For a quick breakfast or snack, these muffins are just the right thing.

Make 10 muffins

Preheat the oven to 375F (190C)

2 cups (300 g) organic cashews (nut allergy: use sunflower or pumpkin seeds)

2 organic eggs

1 cup (245 g) organic applesauce
1 cup (170 g) organic chopped strawberries

2 Tbs. (40 g) organic honey

2 tsp. (10 ml) vanilla extract

1/2 tsp. (2,5 g) baking soda

1 tsp. (5 ml) apple cider vinegar

1. Line a 12-cup muffin pan with 10 foil liners (If using paper liners, grease them with a a little cooking spray).

2. In a blender or food processor, combine the cashews, eggs, applesauce, honey, vanilla, and baking soda. 

3.  Blend until the batter is smooth and no cashew pieces remain.

4. Add the cider vinegar and blend again.

5. Remove the blade and fold in the strawberries.

6. Pour about 1/4 cup (120 ml) of batter inside each muffin liner.
7. Bake for 15 minutes or until the tops are golden brown.
8. Remove and cool to room temperature before serving.

cashew tree                                     cashew nuts on the tree
  

-modified The Best GRain-Free Family Meals on the Planet

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Blueberry Muffins

These muffins have no bran. Make the batter ahead of time, refrigerate over night, bake in the morning for a warm breakfast.

Makes 6 or 7 muffins

1/2 cup (80 g) flaxseed (fall meal)

1/4 cup (30 g) organic walnuts (nut-free version: 1/4 cup/30 g of sunflower seeds plus 1 tsp./5 ml olive oil or melted coconut oil)

1 Tbs. (8 g) coconut flour

1/4 tsp. (4,5 g) each: baking soda and sea salt

1/2 cup (75 g) organic raisins

3 organic eggs

2 Tbs. (28 g) melted coconut oil

3/4 cup (115 g) organic blueberries

1. If baking now, preheat the oven to 350F (180C).

2. Line 6 muffin cups with paper liners.

3. In a food processor, plus together: flaxseed, walnuts (or sunflower mixture), coconut flour, baking soda, and salt until it resembles sand.

4. Add the raisins and pulse enough to break them down a little.

5. Pulse in the eggs and coconut oil. 

 (a) coarse texture: pule about 10 seconds

 (b) smoother texture: about 30 seconds

6. Remove the blade and fold in the blueberries.

7. Evenly divide the battler among the 6 or 7 cups.

8. Bake for 22-25 minutes until the tops are firm and a toothpick inserted into the center comes out clean.

9. Cool the muffins to room temperature before eating.

blueberry tree                                            

  

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Herb Salad

Quick! You need a salad. Try this one with your favorite herbs.

Use organic ingredients:
A. Salad:
1. Tear a mixture of lettuce and spinach leaves in a large bowl.
2. Add sliced endives for texture.
3. Keep the herbs* in tender springs or whole leaves, or dried herbs.
4. Add optional:

• slices of red onions
• handful of mixed olives
• tomatoes
• artichoke heats
• carrots
• cucumbers
• celery
• sliced zucchini
• beans
• chopped nuts and/or seeds
• chopped fruits
• raisins 
• etc.

B. Dressing:
1. Mix lemon juice, olive oil, parsley, Italian spices.


*Herbs that go well with greens. Use the as many as you like and as much as you like. 

• parsley
• tarragon
• chives
• Cuban basil
• basil
• mint
• dill
• cilantro
• marjoram

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Spinach-Basil Pesto

It can used as a dip or sauce for pasta, vegetables, seafood, and poultry.

Makes about 12 ounces (340 g)

Use organic ingredients:

2 cups (400 g) baby spinach

1/2 cup (100 g) each: fresh basil; organic: sunflower seeds (raw, unsalted) and pine nuts

3 cloves of organic garlic, crushed

1 Tbs. (15 ml) lemon juice

1/4 cup (50 g) (dairy-free) Parmesan cheese

1/4 cup (60 ml) each: water and olive oil
pinch or two of black pepper to taste 

1. In a food processor or blender, spinach, basil, sunflower seeds and pin nuts. Pulse server times.
2. Add garlic, lemon juice, and cheese. Pulse a few times.
3. Slowly add oil and then water in a steady, small stream.
4. Scoop into a container and stir in the pepper.

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Baked Radishes with Maple Syrup

'Need a quick vegetable side dish?

Preheat the oven to 450F (230C)

bunch of organic radishes with the leaves

2 Tbs. (30 ml) each: olive oil and organic maple syrup

chopped pistachios or other nuts

sesame seeds.   

1. Toss the ingredients in a bowl.

2. Bake for 15 minutes.

3. Sprinkle with nuts and sesame seeds

Pistachio tree                                 &         the seeds

    

Sesame seed plant                          the pods                                        the seeds

     

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Bite-size Börekler

These Middle Eastern and Mediterranean "patties" can be made larger if you like. They may have been invented in the the homeland of wheat, now Anatolian Province, Turkey. They must be good, since ancient Romans enjoyed them as early as 160 BCE.  Serve as a snack, small meal, or appetizers. Listed are two stuffing examples. 

Makes 18 börekler

Preheat oven to 425F (220C)

Be creative and try your own fillings, example: minced or diced lamb, ground meat; herbs: parsley, nutmeg, pomegranate juice, turmeric; caramelized onions; fried almonds; raisins; spinach, zucchini, leafy greens, eggplant; anise-flavored liquor, rosewater flavored marzipan; (sweet) potatoes, chickpeas, olives, yogurt...each are different and represent different national cuisines.

A. Pastry / hamur işi :

1 pound (500 g) all-butter puff pastry or phyllo (yulfka, filo, Greek: φύλλο "leaf") dough

1 large organic egg, beaten

B. Ricotta Filling / ricotta dolumu:

1/4 cup (60 g) each: organic cottage cheese and ricotta cheese 

2/3 cup (90 g) crumbled feta cheese

2 tsp. (10 g) unsalted melted butter

C. Pecorino Filling / pecorino dolumu:

3 1/2 Tbs. (50 g) ricotta cheese

2/3 cup (70 g) grated pecorino cheese

1/3 cup (50 g) grated cheddar cheese

1 organic leek, cut into 2-inch (5 cm) segments, blanched until tender and finely chopped (=3/4 cup / 80 g)

1 Tbs. (15 g) chopped parsley or 1 tsp. (5 g) dried

1/2 tsp. (2,5 g) black pepper

D. Seeds / tohumlar:

1 tsp. (5 g) each: nigella, sesame, yellow mustard, and caraway seeds

1/2 tsp (2,5 g) chile flakes

E. Preparation / hazırlık: 

i  /feet/    ç /ch/     ş /sh/    ı /open/ (Turkish)

bir 1. Roll out the pastry into two 12-inch (30 cm) squares each 1/8-inch (5 mm) thick.

iki 2. Place the pastry sheets on a parchment lined baking sheet. They can rest on top of each other with a sheet of parchment between them. 

 (a) Refrigerate for an hour.

üç 3. Place each set of filling ingredients in a separate bow.

dört 4. Mix and set aside

beş 5. Mix all the the seeds together in a bowl and set aside.

altı 6. Cut each pasty sheet into 4-inch (10 cm) squares = about 18 squares

yedi 7. Divide the first filling evenly among half of the squares.

 (a) Spoon it onto the center of each square.

sekis 8. Brush two adjacent edges of each square with egg and then fold the square in half to form a triangle

 (a) Push out an air and pinch the sides together firmly.

dokuz 9. Repeat with the remaining pastry squares and second filling.

on 10. Place on a parchment baking sheet and chill in the refrigerator for at least 15 minutes.

on bir 11. Brush the two short edges of each pastry with egg and dip these edges in the seed mix.

 (a) Tiny amount of seeds is all needed.

on iki 12. . Brush the top of each pastry with some egg, avoiding the seeds.

on üç 13.  Place them apart on the baking sheet.

on dört 14.  Bake for 15-17 minutes until golden brown all over.

on beş 15. Serve warm.

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No Baked Fruit and Nut Bars

No baking required? Now, here is a healthy snack!

Makes 12 bars

about 12 organic pitted dates 

1/4 cup (60 g) each organic: peanut or almond butter, pumpkin and/or sunflower seeds, & honey

1 tsp. (5 ml) vanilla extract

1 cup (240 g) roasted unsalted organic almonds or walnuts, roughly chopped

1/2 cup (120 g) organic oats

3/4 cups (180 g) dried organic fruit: cranberries, raisins, sliced apricots, etc.

1 tsp. (5 ml) each: teff and chia seeds

1. Line a 8 inch (12 cm) square pan with nonstick foil. Leave an opening on all sides.

2. In a food processor or blander, chop the dates. Put in a bowl.

3. In a small saucepan over medium heat, melt the peanut butter, honey, and vanilla. Stir occasionally, about a minute.

4. Add to the bowl with the dates.

5. Fold in the almonds/walnuts, oats, dried fruit and seeds.

6. Press the mixture into the pan and freeze about 30 minutes.

7. Cut into 12 bars.

8. Store in the refrigerator.

-modified "Woman's Day" magazine 

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Rethinking Breakfasts

Every country and cultural have their "type" of breakfast meal. Here are some ways to vary your "normal" breakfast. Use organic ingredients (one or more) to...

(Use dairy-free and/or gluten-free if needed.)
A. plain yogurt:

• avocado
• citrus zest
• cooked fruits from fresh or frozen
• cucumbers chunks
• fresh fruits
• fresh herbs
• low-sugar granola
• nuts and seeds (pumpkin, sunflower, chia, etc.)
• honey

B. cold and hot whole-grain cereals:

• dried or fresh fruits
• plain yogurt
• ground flaxseed
• kefir
• miso
• nut butters
• nut milks
• oat bran
• nuts and seeds 
• wheat germ

C.  whole-grain pancakes or waffles:

• applesauce
• tahini
• cinnamon and nutmeg
• cooked or fresh fruits
• plain yogurt
• nut and seed butters
• nuts and seeds

D. smoothies:

• avocado
• coconut water, milk, or oil
• fresh or frozen fruits
• plain yogurt
• kefir
• nut and seed butters
• nut and seeds
• nut milk
• prunes
• pumpkin and winter squash purée
• oats
• tofu
• spices
• vegetables and greens

E. crepes:

• cheese
• chopped grilled or roasted vegetables
• cooked fruit
• lemon juice
• smoked fish
• spinach

F. scrambled eggs or omelet:

• avocado
• grilled or roasted vegetables
• greens
• mushrooms
• tofu
• smoked fish
• cheese
• spices and herbs
• chilies
• garlic

-modified "Mother Earth Living" 

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4th of July Salad

For U.S. Independence's Day or just a colorful, red-white-&-blue fruit salad for a summer evening, combine these ingredients.

Adjust the amount of ingredients for the number of people at the table. Option, have bowls of the different color fruits and have people add their choice for #2 below.

1. Lay a layer of organic spinach leave inside each bowl.
2. Add a layer of organic (your choice): 
 (a) blue fruit: blueberries or elderberries
 (b) red fruit: cherries, cranberries, red grapes, raspberries, strawberries, or watermelon
3. Sprinkle (dairy-free) goat cheese crumbles.
4. Top with organic pine nuts
5. Add a vinaigrette* for a tangy, creamy, and sweet holiday or summer salad.

* Berry vinaigrette

1/2 cup (120 ml) white wine vinegar
1/4 cup (60 ml) olive oil
1/4 cup (50 g) of fresh or frozen organic berry
2 tsp. (10 ml) organic honey

1. Put all the ingredients in a blender or food processor and bend until smooth.
2. Store in the refrigerator up to four days.

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Grape Tomato, Avocado, and Bean Salad

After a trip to the local market, we made this salad for lunch.

Makes 2-4 servings

A. Dressing:

2 Tbs. (30 ml) organic lemon juice

1 Tbs. (15 ml) extra-virgin olive oil

1 minced garlic clove

little black pepper to taste

1. Whisk the ingredients.

B. Salad:

1 cup (200 g) organic black beans

8 ounces (225 g) organic grape tomatoes cut in half

2 organic avocados, pitted, peeled, cut into cubes

some chopped basil and parsley

optional herbs that go with beans: rosemary, sage, savory, and/or thyme
optional seeds: pumpkin, sunflower, or chia seeds

1. Put all the ingredient sin a bowl.

2. Pour the dressing and toss.

3. Let stand for 15 minutes.

4. Season with any optionals herbs and/or seeds.

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Apricot Rice Pilaf In A Bowl

Pilaf is rice cooked in seasoned broth, but vegetables, meats, fish, dried fruits, and other spices may be added. It is found in many cuisines from Central and South Asia, Middle East, to East Africa. This recipe is all cooked in one pan. Easy dinner!

Serves 6

3 Tbs. (45 ml) olive oil

1 bunch organic asparagus, trimmed and sliced on an angle into 2-inch (3 cm) pieces

2 organic onions, finely diced

1 1/2 cups (300 g) each organic: long-grain brown rice and wild rice blend

2 tsp. (9 g) ground cumin

1 tsp. (30 g) cinnamon

1  (14.5-ounce)/ (430 ml) organic vegetable or chicken broth

1 cup (240 ml) water

1/2 cup (100 g) each: dried organic apricots and toasted slivered organic almonds

parsley to taste

crumbled (dairy-free) goat cheese

toasted sesame seeds

1. In a skillet over medium heat, warm 1 Tbs. (15 ml) oil.

2. Add the asparagus and sauté for about 5 minutes, stir. Remove from the skillet and set aside.

3. Warm remaining oil and add onions, stir to coat.

4. Sauté for about 5 minutes.

5. Add the rice, cumin, cinnamon, stir.

6. Add broth and water and bring to a simmer.

7. Simmer, lowering heat as needed for 25-30 minutes or until the rice is tender and liquid is absorbed.

8. Stir in the apricots and cover the skillet with lid.

9. Let stand for 5-10 minutes.

10. Remove the cover and stir.

11. Divide the rice-apricot mixture a month bowls, top with asparagus, almonds, and goat cheese.

12. Sprinkle with parsley and sesame seeds.

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Herb or Spicy Almonds

Great snack. Great for any holiday. Just three items and ready to put them out for yourself, friends, or family. Do check to see if anyone has a nut allergy before serving.

Makes 4 cups (960 g)

Preheat the oven to 365F (185C)

4 cups (960 g) whole organic almonds

1/4 cup (60 ml) olive oil

2 Tbs. (30 ml) chopped herb (leafy part of a plant) or spice (from any other part of a plant)

1. Line a cookie sheet with foil or lightly coated olive oil cooking spray.

2. In a bowl, mix the almonds and herb/spice.

3. Spread the nuts on the baking sheet and bake about 20 minutes, stir 2-3 times.

4. Serve warm or cold.

Almonds ready to pick!

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Brown Rice with Spinach, Nuts and Seeds

This is a good way to use left-over rice with healthy sources of protein and fat from the nuts and seeds.

Serve 6

2 cups (480 g) cooked brown rice, cold or at room temperature

1 1/2 Tbs. (20 ml) olive oil

2 Tbs. (30 ml) organic lemon juice or more to taste

1 tsp. (5 ml) Dijon mustard

1/2 tsp. (2,5 ml) black pepper or more to taste

2 organic scallions (white and green parts) thinly sliced or chopped onion 

1/2 cup (120 g) roasted organic nuts: cashews, walnuts, etc., roughly chopped

1/4 cup (60 g) roasted organic seeds: sunflower, pumpkin, etc. or not roasted chia seeds

4 cups (960 ml) organic spinach leaves, coarsely chopped

1. Place the rice in a medium bowl and use a fork to fluff it.

2. Whisk together the olive, lemon juice, mustard, and pepper.

3. Pour over and stir into the rice.

4. Stir in the scallions/onions, nuts, and seeds.

5. Taste and add more pepper and/or lemon juice if needed.

6. Serve as a side side.

Try "Greek Spinach Rice":
https://veggiefernandezs.blogspot.com/2018/03/greek-spinach-rice.html

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Pesto Quesadilla

  Sounds Italian (pesto)                   with                     Spanish (tortilla),

   

then grilled or sautéd adds a new dish for dinner or cut into triangular shapes for appetizers.

A. Pesto: Makes four servings
1 cup (240 ml) chopped basil
1 Tbs. (15 ml) greater parmesan cheese (or dairy-free mozzarella)
1 garlic clove
1 1/2 tsp (7,5 ml) organic lemon or lime juice
2 Tbs. (30 ml) chopped organic walnuts, cashews, or pin nuts

1. Blend all the ingredients in a food processor.
2. It can be stored in the refrigerator up to 5 days or freeze.

B. for each Quesadilla:
1-2 Tbs. (15-30 ml) of the above pesto
1 organic whole-wheat tortilla (or gluten free tortilla)
some organic or free-range roasted boneless, skinless chicken breast; shredded (or some smashed organic cannelloni or navy beans)
1 cups (240 ml) chopped organic spinach
some shredded (gluten-free) mozzarella cheese
some thinly sliced organic tomatoes
organic olive oil spray
optional: chopped cactus

1. Spread the pesto on the tortilla.
2. Place the chicken (beans, etc.), spinach, mozzarella, and tomato on half on the tortilla.
3. Fold the other half over the filling.
4. Lightly spray the oil on a skillet over medium-high heat.
5. Place the quesadilla on the skillet and cook for about 3 minutes on each side.

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Breaded Chicken with Sesame and Pumpkin Seeds

Seeds have lots of fiber, antioxidants, and protein. Replace flour or bread crumbs with seeds in this chicken dish.

Serves 4

3/4 cups (180 ml) fine organic cornmeal

1/3 cup (80 ml) organic shelled pumpkin seeds

2 Tbs. (30 ml) untoasted sesame seeds

1 organic egg white

2 large organic or free-range chicken breast (boneless and skinless)

2 Tbs. (30 ml) olive oil

1 organic lemon, sliced into wedges

1. Use a food processor, pulse the cornmeal and seeds.

2. Transfer to a medium bowl.

3. In another bowl, whisk: egg white and 1 tsp. (5 ml) of water until frothy.

4. Rinse the chicken and pat dry.

5. Place the chicken on a cutting board and cut in half horizontally= 4 pieces. Remove.

6. Place a large sheet of plastic wrap or parchment paper on the cutting board. 

7. Put a piece of chicken on the paper and another piece of paper on top.

8. Pound each piece to the thickness desired (Use the same papers).

9. Dip the chicken into the egg white mixture, then into the flour-seed mixture.  Set aside.

10. Heat 2 Tbs. (30 ml) oil in a skillet over medium heat.

11. Add the coated chicken pieces and brown about 3-4 minutes. If there is not enough room for all four pieces, cook two, then add more oil and cook the other pieces.

12. Flip the pieces over and cook another 3 minutes, until they are not pink color in the middle when cutting into them. 

13. Transfer to paper towel lined plate.

14. Serve with lemon wedges.

If you like sesame seeds, try "Miso Sauce Over Baked Sesame Salmon"
http://veggiefernandezs.blogspot.com/2015/12/miso-sauce-over-baked-sesame-salmon.html

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Vegetable Hash

Caramelize the roasted vegetables for a sweet taste; add meaty mushrooms and tasted herbs; a Granny apple for an acid depth taste; toasted walnuts for texture, and voilà!

Dinner for 8
(or leftovers)

Heat the oven to 400F (205C)

2 1/2 cups (600 ml) cubed organic butternut squash

olive oil

black pepper to taste

2 cups (480 ml) each organic: cauliflower and broccoli florets

1 medium chopped onion

2 chopped organic stalks of celery

4 minced garlic cloves

1 cup (225 g) sliced organic mushrooms

1 organic Granny apple (an acidic, pie baking apple), cored and diced

2 Tbs. (30 ml) fresh thyme = 2 tsp./10 ml dry thyme 

1 Tbs. (15 ml) fresh = 1 tsp./5 ml dry, each: rosemary and sage 

1 Tbs. (15ml) organic lemon juice

1/2 cup (120 ml) toasted organic chopped walnuts

First...

1. Line two baking sheets with parchment or foil.

2. Add squash to one sheet. Drizzle with 1 tsp. (5 ml) oil and toss the mixture.

3. Add black pepper to taste.

4. Roast about 30-45 minutes, turning once or twice, until tender.

Meanwhile...

5. Add the cauliflower and broccoli on the second sheet. Drizzle with 2 tsp. (10 ml) oil, add black pepper to taste.

6. Roast for 25 minutes, turning once, cook until tender. Set aside to cool.

Next...

7. Sauté over medium heat and 1 Tbs. (15 ml) oil: onions and celery about 5 minutes.

8. Add the mushrooms and garlic for 7 minutes.

9. Add the apple and herbs, cook about 5 minutes.

10. Stir in the lemon juice. Remove from the heat. Transfer to a bowl.

11. Stir in the cooled roasted vegetables and walnuts.

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Raw Sweet Potato Salad

Raw sweet potatoes?!? Yes, it has a crunchy and flavorful taste, and it is not starchy.

Serves 3

2 organic sweet potatoes

1 cup (240 ml) dried organic currants or raisins

1 cup (240 ml) chopped organic walnuts or almonds

1/2 cup (120 ml) each: melted coconut oil and almond butter

6 tsp. (30 ml) curry powder

2 tsp. (10 ml) cinnamon

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

Sauces:

1. Whisk or blend together butter, coconut oil, curry powder, cinnamon, vinegar, and tamari.

Potatoes:

1. Peel the sweet potatoes and either

• spiralize 
• grate 
• peeler 

them to make raw noodles.

Serve:

1. Place the sweet potato noodles in a bowl with the currants/raisins and nuts.

2. Massage the sauce into the raw sweet potato.

-modified from Jesse Lane Wellness recipe

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Almond Feta Cheese

For the diary-free guests, almond feta cheese hits the spot!

Almonds soak overnight.

4 cups (910 g) organic raw almonds
1 1/2 cups (360 ml) water
1 cup (240 ml) organic lemon juice
1/2 cup + 2 Tbs. (150 ml) olive oil
4 garlic cloves

1. Rinse almonds in cold water.
2. Place in a large bowl and add water to cover. Cover a let stand overnight.
3. Drain and rinse almonds.
4. Put the almonds in a food processor or blender.
5. Add water, lemon juice, olive oil, and garlic.
6. Cover and process 4 or 5 minutes until pureed.
7. Cover and chill.

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Egyptian Roasted Spice and Nuts

Used as a dip with vegetables or bread, also as a mezze dish (Middle Eastern form of Spanish tapas). Left overs are stored in an airtight container.

(Arabic) الدقة /duk-kah/

Arabic root "to pound"

7 Tbs. (100 g) sesame seeds

1 Tbs. (30 g) cumin seeds

1 1/2 Tbs. (45 g) coriander seeds

1/3 cup (60 g) each organic: shelled, skinned hazelnuts & roasted chickpeas

1 tsp. (5 ml) sea salt (optional)

1/2 tsp. (2 ml) black pepper

١ Place a heavy frying pan over a medium heat.

٢ When it is hot, add the sesame seeds. Stir constantly until they are lightly browned. Do not burn them.

٣ Set the seeds aside to cool.

٤ In the same pan, toast the cumin seeds until lightly browned, hazelnuts until browned, and the coriander seeds until they start to pop. Let cool.

٥ Mix together the seeds, nuts, and chickpeas with salt (optional) and pepper

٦ Pour the mixture into a food processor and grind into dry, powdery mix.

٧ Optional: 

• coriander
• cumin
• marjoram
• mint

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Nutty Spinach or Kale

This is a serving for one, so just increase the ingredients for added servings.

1 tsp. (5 ml) each: organic walnuts and olive oil
2 Tbs. (30 ml) dried organic cranberries
2 cups (475 ml) organic spinach or kale
optional herbs to taste: marjoram, thyme, sage, nutmeg, and/or oregano 
optional seeds: pumpkin, sunflower, teff, and/or flaxseeds

1. Heat the oil in a skillet over medium heat.
2. Add the cranberries and walnuts. Stir and cook about a minute.
3. Add the spinach or kale. Cook until it wilts about 3 minutes.
4. Optional: add any herbs and/or seeds.

If you find cooked spinach too strong, try 

uncooked in salads, 

on sandwiches, 

or this recipe as

Raw Nutty Spinach

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