Sautéed Snap Peas with Roasted Vegetables

Called by several names:
Snow peas or Chinese pea pods
(Taste is mild and slightly sweet.)

English peas, garden peas, or sweet peas

(Taste is sweeter and starchy.)

Snap peas or sugar snap peas

(Taste is sweet  and cross

between snow peas and 

English peas)

Mix them with tender potatoes and mushrooms and you have a main meal or side dish.

Serves 6

Preheat the over to 375F (190C)

1 1/2 pounds (750 g) organic potatoes, cut in half

8 ounces (225 g) organic mushrooms, cut in half

2 Tbs. (30 ml) melted (dairy-free) butter

black pepper and garlic powder to taste

1 Tbs. (15 ml) olive oil

8 oz. (30 ml) organic snap peas, remove the strands

1/2 organic white onion, minced

1/3 cup (65 g) organic chopped green onion

1. Line sheet pan with foil and coat with nonstick cooking spray.

2. Toss potatoes and mushrooms with melted butter.

3. Seasons with pepper and garlic.

4. Roast for 45 minutes, turning every 15 minutes, until cooked through and tender.

5. During the last 10 minutes, heat olive oil in a skillet over medium heat.

6. Add the snap peas and white onions. Cook, stir occasionally, about 5-7 minutes.

7. Combine roasted and sautéed vegetables in a bowl.

8. Stir in the green onions.

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Breakfast Banana Almond Berry Cookies

Adding nutrition to a morning breakfast is always a good way to start the day or have on hand for a snack!

Preheat the oven to 325F (165C)

2 ripe, mashed organic bananas

2 1/2 cups (500 g) whole organic rolled oats

1 cup (200 g) organic almond butter

1/3 cup (120 ml) organic honey

1/2 cup (100 g) each organic: sliced almonds, dried berries of your choice, and cinnamon

1/2 cup (120 ml) vanilla extract

1. Line a baking sheet with parchment paper.

2. In a bowl, mix all the ingredients until well combined.

3. Scoop 1/4 cup (50 g) mounds of the batter onto the parchment paper and bake for 17-20 minutes, until lightly browned on the sides.

4. Allow to cool for 5 minutes before transferring to a wire rack to cool completely.

5. They will stay fresh in an airtight container for up to a week.

-modified Sally's Cookie Addiction

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Spinach Popsicles

To add more vegetable for children, try these popsicles.
         +         

Combine:
1 cup (200 g) each: frozen or fresh organic berries and spinach 
2 Tbs. (30 g) cocoa powder, baking chocolate, carob powder, dark chocolate, or chocolate chips (If dairy-free, check to make sure there is no dairy by produces.)
1 cup (240 ml) organic (dairy-free) milk

Purée:
until smooth and sweeten to taste with organic honey

Freeze:
in popsicle molds

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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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Chia Muffins

Chia flowering plant (picture) is in the mint family. A 16th century Mexican text stated that it was cultivated by the Aztec. The whole seeds are still used in Paraguay, Bolivia, Argentina, Mexico, and Guatemala in drinks and as food. It is a rich source of B vitamins and niacin.

Makes 12 muffins

Preheat the oven to 350F (175C)

3/4 cups (180 ml) almond milk

3 Tbs. (45 ml) each: chia seeds and organic lemon zest (about 3 large lemons)

1 cup (240 ml) almond meal

1 1/2 cups (360 ml) spelt flour (not gluten-free) or gluten-free rice or teff flour 

1 Tbs. (15 ml) baking powder

1/4 tsp. (1,2 ml) each: sea salt and baking soda

1/8 tsp (0.6 ml) ground turmeric

1/2 cup (120 ml) each organic: maple syrup and apricot nectar (juice)

1/4 cup (1,2 ml) each: melted coconut oil or olive oil and organic lemon juice

3 small organic plums or 3 large organic apricots, pitted and cut into fourths (or use half of each fruit) Frozen or canned will work as well.

1. Line cups in the muffin pan with paper liners.

2. Stir together almond milk and chia seeds. Set aside.

3. Place almond meal in a medium bowl and sift in spelt flour, baking powder, baking soda, and turmeric. Whisk to mix it all.

4. Whisk maple syrup, apricot nectar, oil, lemon juice, lemon zest, and sea salt into the chia seed mixture.

5. Scoop some of the batter into each muffin cup.

6. Lightly press 1 plum or apricot piece into the center of each muffin.

7. Bake 35 minutes or until toothpick inserted in the center of muffins comes out clean and edges are golden color.

8. Cool in the pan about 5 minutes.

9. Transfer to a wire rack to cool.

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Nachos! Sweet Potatoes??

Sí, homemade sweet potato nachos. 

¡Nachos! ¿¿Batatas?? (Spanish)

Serves 4

Preheat oven to 400F (200C)

2 tsp. (9 g) each: ground cumin and chili powder

1 pound (455 g) organic sweet potatoes, peeled and sliced lengthwise 1/4-inch (6 mm) tick

1/2 red onion, finely chopped

1 (14.5-ounce) (410 g) can of organic black beans, rinsed and drained

1 minced organic tomato

3/4 cup (180 ml) puréed mild or medium organic salsa

1 cup (200 g) (dairy-free) cheese

1 organic avocado, diced

1/2 cup (120 ml) (dairy-free) plain or Greek yogurt

olive oil cooking spray

1. In a bowl, combine the cumin and chili powder.

2. Coat a baking sheet with cooking spray.

3. Place sweet potato rings and onions, intermixed, on the backing sheet. 

4. Spray over the top and sprinkle with seasoning mixture.

5. Bake for 18-20 minutes or until potatoes are just soft.

6. Toss beans and diced tomato with salsa.

7. Top sweet potatoes with roasted onions, bean-salsa mixture, and cheese.

8. Bake another 4-6 minutes or until cheese melts.

9. Remove, top with avocado and yogurt before serving from the baking sheet.

sweet potatoes = vitamin A, potassium, and fiber

black beans = protein, fiber, iron, calcium, and zinc

harvesting sweet potatoes 

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Taco Salad Bowl with Guacamole

For a healthy lunch, snack, or light dinner...

Taco Ensalada con Guacamole

Serves 4

Preheat the oven to 400F (200C)

4  8- to 10-inch (20-25 cm) whole-grain, spicy, or gluten-free tortillas 

2 large ripe avocados

2 Tbs. (30 ml) organic lemon juice

zest of one organic lemon

1 tsp. (5 ml) chili powder

pinch or two each: paprika, ground turmeric, and (optional) cayenne pepper to taste

1 organic diced tomato

½ diced organic sweet onion

organic mixed lettuce

some parsley or cilantro for garnish
optional: plain organic (dairy-free) yogurt

A. Taco bowls:

1. Line a baking pan with parchment paper.

2. Arrange the four oven-safe bowls upside down on the pan.

3. Drape the tortillas over the bottom of each bowl.

4. Bake for 10-15 minutes or until they are crisp and almost firm to the touch, but not burned.

5. Transfer the bowls to a wire rack and let cool at least 5 minutes.

B. Guacamole filling:

1. Rough chop the needed avocados.

2. In a bowl, mash the avocados, lemon juice, chili powder, turmeric, paprika, and (optional) cayenne pepper.

3. Fold in the tomatoes and onions.

C. Assemble:

1. Remove each cooled taco "bowl" and place them on plates.

2. Place some lettuce in the bottom of each bowl.

3. Top with some guacamole mixture.

4. Garnish with chopped or parsley or cilantro and lemon zest.

!Buen provecho!

-modified vegan-ease

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Apple Peel Chips

Need to peel that apple, though the vitamins are between the skill and the apple. But the chips make a nice snake.

1. Preheat the oven to 400F (200C).
2. Wash the organic apples.
3. Peel and place them in a bowl with some organic sugar and cinnamon.

4. Bake on a parchment-lined baking sheet for 10 minutes.

5. Optional sprinkle some herbs and spices that go well with apples:

cinnamon * cloves * nutmeg * mint * sage * anise * rosemary *

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Potato Peel Chips

First off, most of the nutrients are between the peel and the potato, and the potato should not be peeled. But let's make some chips!

1. Preheat the oven to 400F (200C)
2. Wash the organic potato.
3. Toss the potato peels with a drizzle of olive oil.
4. Bake on a rimmed baking sheet for 10 minutes.
5. Optional sprinkle some herbs and spices that go well with potatoes:
garlic * paprika * rosemary * sea salt * oregano * thyme

      Try yams or sweet potato chips as well.

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Almond Mushroom Pâté

Serve as hors d'oeuvres with crackers, as a side dish with vegetables, or as a snack.

Amande Pâté de Champignons (French)

Makes 1 1/2 cups (360 ml)

-chill before using-

1/2 small onion, quartered

1 small clove of garlic

1/2 lbs. (240 g) mushrooms, halved

2 Tbs. (30 ml) organic butter (or almond butter-dairy free)

1/8 tsp. (0,5 ml) tarragon, crushed

dash of white pepper

1 10-oz (285 g) toasted organic almonds

1 Tbs. (15 ml) dry sherry

1 Tbs. (15 ml) heavy cream (or almond milk-dairy free)

1. In food processor with metal blade, process onions and garlic with on-off until coarsely chopped. Set aside.

2. Process mushrooms, on-off, until coarsely chopped.

3. Melt butter in a saucepan.

4. Add onions, garlic, mushrooms, tarragon, and pepper.

5. Cook, stirring occasionally, until most liquid has evaporated. 

6. Reserve 2/3 cups (160 ml) almonds for garnish.

7. Process remaining almonds until coarsely chopped.

8. Reserve 2 Tbs. (30 ml).

9. Process remaining almonds to form a paste.

10. Add mushrooms mixture, sherry, and cream. Process until smooth.

11. Add 2 Tbs. (30 ml) chopped almonds. Process with on-off.

12. Cover and chill.

13. Mound pâté on serving plate.

14. Garnish with reserved 2/3 cups (160 ml) almonds.

Mushrooms are a low-calorie food and good source of vitamin B.

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Ethiopian Sambusa

Sambusa is a fried or baked pastry, filled with variety of fillings, enjoyed in different ways in Indain (samosa, samoosa); Southeast, Central, and Southwest Asia; Arabian Peninsula; the Mediterranean; as well as in South, East, and North Africa. 

This is one way to make the pastry. Then fill them with many kinds of fillings*.

Makes 18 sambusas

sheets of rice paper (The more rice in the paper, the the thicker they are. Some contain gluten-free tapioca starch. Rice paper is gluten-free.)

1. Line a baking sheet with parchment paper.

2. Lay a clean, dry towel on the counter. 

3. Smooth it flat.

4. Work with one sheet of rice paper at a time

5. Put the rice paper under warm running water, on top and then underneath, then on top again for total of 5 seconds.

6. Let the rice paper drip in the sink for a second.

7. Put the moistened rice paper on top of the towel and quickly arrange it so it is completely flat.

8. Cut the rice paper into equal halves. Use a sharp knife or pizza cutter.

9. Depending on the your filling, put 2 Tbs. (55 g) of filling in the center of one of the halves.

10. Grab a corner and being it over the fillings. Repeat the other side.

11. Overlap both sides to form a cone-like shape with a pointed bottom.

12. Fold the bottom edge up and over the fillings to enclose and form a triangle-shaped sambusa.

13. Carefully transfer the sambusa to the baking sheet and repeat with the remaining rice papers and fillings. Make sure they do not touch each other.

14. Brush each side with a very thin coating of olive oil.

15. Bake at 375F (190C) for 10 minutes, until the bottoms are light brown and the shells begin to firm.

16. Flip gently and continue baking, turning them every few minutes for 13 to 20 minutes, until golden brown and crisp on all sides.

17 Serve hot.

*Different fillings:

Spiced Lentil Tomato: http://veggiefernandezs.blogspot.com/2016/08/ethiopian-spiced-lentil-tomato-filling.html

Lentil Filling: http://veggiefernandezs.blogspot.com/2016/08/ethiopian-lentil-filling.html

Rice paper is thin, so use fillings that are finely chopped and cooked: potato, peas, onions, lamb, beef, cheese; spices, green chili, (dairy-free) cheese...endless options. 

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Super Avocado Toast

Instead of a fatty butter and sugary jam on the toast, spread avocado for a natural flavors, good fats, and protein. Of course, upgrade the spread....

¼ organic avocado
pinch or two of paprika
½ tsp (2,5 ml) each: capers (rinsed and chopped) and organic lemon juice
1 slice of whole-wheat (gluten-free) bread, toasted
4 hard-boiled organic egg whites, chopped
1 ½ tsp. (7,5 ml) organic diced shallots
1 tsp. (5 ml) Dijon or favorite mustard
dash of black pepper

1. Mash and mix the avocado, paprika, and lemon juice.
2. Spread on the toast.
3. Mix together the egg whites, shallots, mustard, capers, and pepper.
4. Pile the egg white mixture on top of the avocado toast.

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Cuban Pickled Onions

Nice as a snack, add to salads, or garnish dishes.

Cebollas Encurtidas

Makes about a quart (940 ml)

Marinate for a day

2 large organic red onions or 1 white and 1 red, thinly sliced

1 cup (240 ml) white vinegar

1 tsp. (5 ml) each: allspice and dreid oregano

3 bay leaves

1/2 tsp. (2,5 ml) black peppercorns

optional: 1 habanero or jalapeño chile, seeded and sliced

1. In a saucepan, cover the onions with cold water.

2. Bring to a boil over medium-heat.

3. Immediately drain the onions and place in a glass bowl.

4. Toss with the other ingredients. 

5. Refrigerate for at least a day before serving.

6. It will keep for a month in the refrigerator.

P.S. Sure hope our onions were not a month old! 
-Mike, Cuba, June 2016

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Marinated Vegetable Salad

For Mother's Day dinner at my sister's, I brought vegetables at the Saturday farmer's market and make a marinated salad to bring for dinner.-Mike
>Left-overs the next night for Judy and me.

Serves 8

marinate overnight

4-5 cups (800-1000 g) organic broccoli florets, cut to bite-size

1 large organic cucumber, sliced

1/2 red onion, sliced thinly

2 small organic bell peppers, use two different colors

2 organic carrots, sliced thinly

black olives, sliced
raw organic mushrooms, sliced

1 Tbs. (15 ml) minced parsley

1 tsp. (5 ml) each dried: oregano and basil

several handfuls of organic cherry tomatoes, cut in half

1 cup (240 ml) Italian olive oil salad dressing

optional: 3/4 cup (180 ml) parmesan cheese or dairy-free cheese

1. Combine all the ingredients except the tomatoes in a large bowl.

2. Cover and refrigerate overnight.

3. Add tomatoes and more spices, example garlic and/or basil to taste.

4. Toss again before serving.

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Chia, Yogurt, and Berry Bowl

Great evening snack or dessert. It is not bad for breakfast either.

Makes 2 bowls

2 cups (455 g) organic frozen berries

2 organic bananas

1/2 cup (120 ml) each: organic (dairy-free) plain yogurt and (dairy-free almond) milk

1 Tbs. (15 ml) chia seeds

granola 

optional: toasted coconut flakes

1. In a blender, purée the berries, bananas, yogurt, chia seeds and milk.

2. Divide the mixture between two bowls and top with the granola and coconut flakes.

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Nutella-Hazelnut Tart

 Refrigerate about 2 hours.
Preheat oven to 325^o F (160C)

For The Crust-

12 Tbs. (170 ml) unsalted butter (1-1/2 sticks)
2 cups (480 g) all-purpose flour
1/2 cup (120 g) sugar
1 teaspoon (5 ml) vanilla
1/2 teaspoon (2,5 ml) kosher salt

1. Melt butter for the crust in a saucepan over medium-high heat. 
2. Off heat, stir in sugar, vanilla and salt until dissolved.
3. Blend butter mixture into flour with a rubber spatula. 

4. Press dough into an ungreased 10 inch (25 cm) tart pan with removable bottom.  5. Freeze crust for 15 minutes, then bake 25-30 minutes.

For The Filling-
2 Tbs. (30 ml) cornstarch
2 cups (480 g) heavy cream
3/4 cup (180 g) Nutella
1/2 teaspoon (2,5 ml) vanilla
pinch of salt
toasted hazelnuts for garnish
1. Whisk cornstarch into 1/4 cup (60 ml) cream in a bowl. 
2. Combine the remaining 1-3/4 cups (420 ml) cream, Nutella, vanilla and salt in a saucepan. 
3. Whisk in the cornstarch mixture.
4. Bring to a boil over medium heat, whisking constantly. 
5. Once boiling, stir until thickened, about 1 minute. 
6. Pour into the crust and smooth the top. 
7. Refrigerate until set, about 2 hours.

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Fruit Yogurt Snack

Keep some on hand for an afternoon snack or a quick dessert.

1 cup (240 ml) plain yogurt or dairy-free almond yogurt
Top with 1 cup frozen, organic fruit (example strawberries which are thawed).
Add 1/4 cup (60 ml) organic rolled oats.

Done. Ready. Quick. Healthy.

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Mix Match Snacks

Select one item from each group. Mix the three together. Try to have one or two per day for a well-balance protein-carb-fat ratio.

Options: Have contains of each group in three different areas. Label the directions for guest or family to make their own dessert.

Serves 1

Group A:
1 1/2 cups (150 g ) Greek yogurt (almond yogurt-dairy free)
1/2 cup (120 ml) organic oatmeal*
1/2 cup (120 ml) organic milk (almond milk-dairy free)

* Pure oatmeal does not contain gluten. But most oatmeal brands are contaminated with bits of wheat, barley, and/or rye. Purchase only gluten-free labeled oatmeal.

Group B:
1 small peach
1 cup (240 g) organic blueberries or strawberries
1/2 cup (120 g) organic banana, sliced

Group C:
2 Tbs. (30 ml) organic chopped walnuts or other nut
1 Tbs. (15 ml) chia seeds
1 Tbs. (15 ml) almond butter

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Spinach noodle

Eggplant-Spinach Noodle lasagna with sun dried tomatoes and feta cream sauce This is a really great alternative to red sauce lasagna. The rich spicy flavors of the red tomatoes influences the cream sauce.

Ingredients

• spinach lasagna noodles
• roasted sun dried tomatoes 
• feta cheese
• mixed salad leaves
• oregano, garlic, and basil seasonings.
• extra virgin olive oil
• eggplants 

Pasta
1. Boil water in large pot. Once at full boil, add noodles, cook for 6-9 minutes, drain. SAVE 1 cup (240 ml) of pasta water for sauce.

Sun dried tomato sauce
1. Take 1 cup (240 g) of sun dried tomatoes and put in food chopper. While blending, add olive oil to mix. Blend on high until mixture becomes a smooth puree.
2. Add oregano,garlic, and basil seasonings.
3. Separate mixture into smaller bowl and set aside

Feta sauce
1. Take 1 cup (249 g) feta crumbles and add to chopper. 

2. Slowly add salad mix to the feta and blend on high. 

3. Add olive oil to mix to keep at a smooth cream.
4. Separate mixture into smaller bowl and set aside


Directions

Prepare all ingredients, sauces, and set aside as the pasta cooks. Eggplant can be added frozen. Once all ingredients are made, layer lasagna in the following pattern:

First layer: Pasta Red sauce on bottom, lasagna noodles (2) side by side, roasted tomato puree, eggplant,

Second layer: lasagna noodles (2). cream sauce, eggplant, lasagna noodles (2).

repeat until last layer of noodles reach mid top of pan. Cover the rest of the noodles with cream sauce, sprinkle Parmesan cheese over top, and bread crumbs.

Bake at 350℉ (175℃) for 30 minutes, covered with aluminum foil. After 30 minutes, take off aluminum foil, continue cooking for 10 minutes.

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