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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Niçoise Salad

The French salad has tuna, but not this one, olives, artichokes, capers and lemon vinaigrette are found in this flavorful afternoon salad or as a meal on its own. 

Salade Niçoise (French)

Serves 3

Salad:

1 can water-baked wild tuna, drained

1 head of organic lettuce, torn or chopped

2 cups (260 g) organic red potatoes, cut into fourths

1 cup (130 g) each organic cut in half: French beans and asparagus

1 organic tomato, quartered or cheery tomatoes, halved

4 hardboiled organic eggs, cut into fourths

Kalamata or Niçoise olives, sliced

capers, drained

chopped parsley

organic cooked or canned white beans, drained and rinsed

optional: 1 cup (130 g) Brussels spouts, quartered and/or lemon wedges

~Provençal~

un /un/ 1. Place lettuce on serving platter.

dos /doos/ 2. Boil the potatoes uncovered for 10 minutes or until tender; drain and set aside.

tres /th-re-ss/ 3. Steam the green beans, asparagus, and optionals Brussels spouts  for 5 minutes.

quatre /KAH-tray/ 4. Place each vegetable on the bed of lettuce. 

cinc /seenk/ 5. Add the tuna and white beans in the center.

sièis /seei-s/ 6. Place the tomatoes, eggs, and olives around the lettuce.

Dressing:

1/2 cup (120 ml) olive oil

2 Tbs. (30 ml) organic lemon juice

1/2 tsp. (2,5 g) Dij0n mustard

1 Tbs. (15 g) each minced: organic shallots and dill

1 Tbs. (15 ml) organic maple syrup

sèt /seht/ 7. Whisk all the ingredients.

uèit /wait/ 8. Drizzle over the salad.

nòu /noou/ 9. Sprinkle parsley on top, with optional lemon wedges.

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

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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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Coconut Cream Sauce with Roasted Red Pepper

 The sauce pairs well with any food. 

(Arabic) صلصة كريمة جوز الهند مع الفلفل الأحمر المشوي

/salsat karimat jawz alhind mae alfilfil al'ahmar almashwii/

Makes about 2 1/3 cups (355 ml) 

12 ounce (340 g) jar of fire-roasted red bell peppers, drained

1/2 cup (120 ml) organic coconut cream

1/4 cup (60 ml) organic vegetable stock/broth

2 Tbs. (30 ml) organic tomato paste

1 tsp. (5 ml) organic maple syrup

1 minced organic garlic

1 tsp. (4 g) each: cinnamon, Himalayan salt, black pepper, allspice, and nutmeg 

~Arabic (standard)~

وا حد /waah-heet/ ١ 1. Place all the ingredients in a blender.

إثنان /eth-naan/ ٢ 2. Place in a sauce pan and cook over medium heat until bubbly, about 5 minutes.

ثلاثة /theh-la-theh/ ٣ 3. Cover, set aside and keep warm.

أربعة /ahr-uh-bah-ah/ ٤ 4. Serve the warm sauce over any Middle Eastern dish that does not have a sauce, example meat, kebabs, couscous, fish, vegetables, etc.

Try some other 

Middle Eastern dishes: https://veggiefernandezs.blogspot.com/search/label/Middle%20Eastern

or other 

sauces: https://veggiefernandezs.blogspot.com/search/label/sauces

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Homemade Granola

Checking the ingredients of granola, I find that I can make my own, with healthier ingredients.

Another name for granola is muesli.

Makes about 7 cups (910 g)

Preheat the oven to 275F (135C)

Use organic ingredients.

1/4 cup (30 g) each: maple syrup and honey 

2 egg whites (Use the egg yolks in another dish.)

1/3 cup (80 ml) olive oil

1 tsp. (5 ml) vanilla extract

1 tsp (5 g) cinnamon

1/2 tsp. (2,5 g) grated orange zest

4 cups (520 g) old-fashioned rolled oats

2 cups (260 g) mixed chopped dried fruits, seeds, nuts, and/or raisins

1. Mix the honey, maple syrup, egg whites, oil, vanilla, cinnamon, and orange zest in a bowl. 

2. Put a half a cup (65 g) of the mixture into a smaller bowl.

3. Mix the oats into the larger bowl.

3. Add the dried fruit into the smaller bowl.

4. Spray a baking sheet with olive oil or line with parchment paper.

5. Spoon in the mixture from the larger bowl.

6. Bake for 30 minutes.

7. Add the dried fruit mixture. Stir.

8. Bake 15 minutes, then stir the mixture again.

9. Bake 15 minutes more or until golden brown on top. 

10. Let it cool on a wire rack.

11. Store in a jar.

12. Serve for breakfast with (dairy-free) milk or yogurt, or as dessert with yogurt, or on top of ice cream, or...

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Empty Mustard Jar Vinaigrette

 What? Yes, do not toss out the jar but use the little mustard that is left to make a vinaigrette.

Voilà

Vinaigrette en pot de moutarde vide (French)

Add and shake in an empty mustard jar with the little mustard that is left:

organic, chopped shallots and garlic

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

1/2 cup (120 ml) olive oil

optional spices to taste

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Turmeric Tahini Dressing

From of Asian and Indian cuisines, turmeric is now found in many worldwide dishes. It is an anti-inflammatory spice that also tastes great. Mix with tahini for added health properties to lower chlesterol and blood pressure.

Makes over a half a cup (60 ml)

1/4 cup (30 g) organic tahini

1/4 cup (60 ml) organic lemon juice or vinegar

2 Tbs. (30 ml) water

1 Tbs. (15 ml) olive oil

1/2 Tbs. (120 ml) organic maple syrup (to balance the tahini bitterness)

1/4 tsp. (1 g) black pepper, Himalayan sea, and turmeric 

organic garlic, grated or pressed

optional: pinch of cayenne pepper

1. Whisk or use a blender, all the ingredients.

2. If it is too thick, add a little more water, 1 Tbs (15 ml) at a time.

3. Serve over a salad or vegetables.

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Creamy Tofu Mayonnaise

 Do you want mayonnaise without eggs but with more protein? Try this creamy alternative.

クリーミー豆腐マヨネーズ (Japanese)

/kurīmī tōfu mayonezu/

(i /long e/)

Makes enough for 4 salads

8 ounce (225 g) organic soft tofu 豆腐

2 Tbs. (30 ml) grapeseed or olive oil

1-2 Tbs. (15-30 ml) organic lemon juice

1 tsp. (5 g) each: dry mustard and miso

little maple or agave syrup

一 /ichi/ 1. Rinse and drain tofu.

二 /ni/ 2. Place in a blender or food processor.

三 /san/ 3. Str with 1 Tbs. (15 ml) of lemon juice.

四 /shi/ 4. While mixing, add remaining toppings and scraping down sides.

五 /go/ 5. Add more lemon and mustard to taste.

六 /roku/ 6. Add a splash of water if you like thinner consistency.

 七 /shichi/ 7. It can be stored in the refrigerator for up to a week.

 八 /hachi/ 8. Serve over any type of salad, vegetables, fish, or meat.

Try some of other sauces for all types of dishes:

https://veggiefernandezs.blogspot.com/search/label/sauces

also Tofu Basil Mayonnaise:

https://veggiefernandezs.blogspot.com/2014/09/tofu-basil-mayonnaise.html

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Salmon Bowl with Avocado

Avocado is native to Mesoamerican tribes for more than 5 000 years! They are full of vitamins and minerals. Two servings of avocado per week might also reduced the risk of developing cardiovascular diseases by 16-22%. 

Avocado tree

Serves 2

Preheat the oven to 400F (200C)

1 Tbs. (15 ml) each: apple cider vinegar and avocado oil

1 tsp. (5 ml) organic maple syrup

1 tsp (2 g) each: garlic powder and black pepper

1 Tbs. (6 g) chopped basil

goat cheese (diary free) or feta cheese (not DF)

6 ounces (175 g) wild salmon fillet

1/2 cup (65 g) each: 

• cooked quinoa
• organic canned chickpeas (drained and rinsed)
• chopped organic cucumbers
• organic grape tomatoes (cut in half)
• sliced organic red onions

kalamata olives

sliced organic avocado

A. Dressing:

1. Whisk apple cider vinegar, avocado oil, maple syrup, garlic powder and pepper.

B. Salmon:

1. Take 1 tsp. (5 ml) of the dressing and brush it on the salmon.

2. Cook the salmon in the oven for 10-12 minutes (inside temperature 145F/63C).

C. Assemble the bowls:

1. Add the cooked quinoa and chickpeas to each bowl.

2. Toss in the remaining dressing.

3. Add the toppings: olives, cheese, basil, and avocado.

4. When the salmon is done, peel the skin off the bottom of the fillet.

5. Cut the fillet in half and divvy between the bowls.

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Parfait for a Birthday

I made a nice, birthday brunch for my sister with a parfait for dessert. It event came with a candle!-Mike

Serves 2

Preheat the oven to 300F (150C)

16 ounces (455 g) heavy whipped cream

2 Tbs. (30 g) sugar-free flavored gelatin dessert (any flavor)

3 Tbs. (45 ml) organic maple syrup

1 tsp. (2 g) cinnamon

2 Tbs. (30 g) organic nut butter

1 cup (130 g) organic mixed nuts

2 cups (260 g) organic oats

1/2 cup (65 g) organic dried fruit, chopped

optional: chocolate chips

1. Mix the cream until fluffy.

2. Save a little for topping.

3. Add flavored gelatin powder, mix, and refrigerate.

4. In a bowl, mix the maple syrup, cinnamon, and nut butter.

5. Toss in the nuts and oats.

6. Press the mixture onto a parchment lined baking sheet.

7. Bake until it turns a little brown, about 15 minutes.

8. Remove and stir in the dried fruit.

9. Let it cool.

10. Layer the granola and gelatin-whipped cream into two cups.

11. Top with whipped cream and optional chocolate chips.

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Edamame Snack

Edamame is an immature soybean in the pod, found in East Asian cuisines. The pods are boiled, steamed, or raw when they are outside the pods. It is called in Japanese むきめめ /muki-me-me/ "peeling".

Soybeans were first cultivated in China some 7 000 years ago. "Edamame" term dates from the year 1275, when a Japanese monk wrote a thank you note.

枝豆スナック (Japanese)

/eda:-ma-me: sna-ku:/ 

枝豆 "stem beans"

毛豆 (Chinese)

/mao-dou/ "fur peas bean/

Serves 4

pound (500 g) frozen edamame beans 

4 garlic cloves, minced

1 Tbs. (15 g) ginger

1 Tbs. (15 ml) each: organic maple syrup and sesame oil

2 Tbs. (30 ml) each: soy sauce (or gluten-free liquid aminos) and sriracha

1 tsp. (5 ml) organic lemon juice

一 Sauté the sesame oil, garlic and ginger in a pan at medium low heat until golden brown.

二 Add the sriracha, soy sauce/liquid aminos, maple syrup, and lemon juice, mix.

三 Add the edamame beans, toss, and cook until heated through, about 5-10 minutes.

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