Roasted Sweet Potato Wraps with Fig Balsamic Syrup

Did you know that sweet potatoes contain more beta-carotene than any other fruit or vegetable?  Especially those with orange inside!  They are not that high in calories either.  One cup of baked sweet potatoes has 180 kcal. Our bodies convert beta-carotenes into vitamin A (retinol). We need vitamin A for healthy skin, mucus membranes, our immune system, and good eye health and vision. Although yams are good for you, they don't pack the same nutritional punch that sweet potatoes do.  It is hard to tell the difference and you may need to ask.

This wrap is very easy when you purchase fig preserves and add them to a balsamic vinaigrette.  If you have time and feel adventurous, I have added a recipe for my roasted fig vinaigrette.

Ingredients:

·         3 large sweet potatoes, peeled, diced into 2-inch cubes

·        10 whole wheat or gluten-free tortillas/wraps- also works very well with whole grain sandwich bread!

·        1 cup  balsamic vinaigrette

·        ½ cup fig jam

·        2 cups arugula

·       1 sliced sweet onion

·        sliced tomatoes

·        vegan cheese

Directions:

Line cookie sheet with foil, lightly oil. Place sweet potatoes and onions on cookie sheet and bake for 30 minutes or until potatoes are soft.  Stir balsamic vinaigrette and fig jam together to make a thick syrup. 

After potatoes and onions are cooked, warm tortillas on stove (no oil- just warm in pan on both sides) or heat in microwave oven.  Place veggies and vegan cheese into the edge or tortilla.  Drizzle enough syrup over the veggies to add a bit of flavor.  Roll up and serve.

The sky’s the limit here!  Add whatever lettuce you choose, add pesto, tomatoes, olives…I’ve had a lot of fun building this yummy sandwich!

Roasted fig vinaigrette 

Ingredients:

·        10 figs, halved, remove stems

·        1/3 cup balsamic vinaigrette

·        1 tbsp. honey

·        ¼ cup grape seed oil

·        ½ tsp salt

Directions:

Preheat the oven to 400°. Place fig halves on a cookie sheet and roast in the oven for about 15 minutes.  Start with flat side down, turning once. Figs should be slightly softened and starting to dry. In food processor, puree figs with honey, oil, and balsamic vinegar until smooth.  Add salt to taste. This preserves well for about 3 months in the freezer.  If you aren’t going to use it all at once, it would be a shame to waste it as it will go bad after about a week in the frig.

Portuguese Bean Soup

I've revised this recipe many times over the years, adjusting to our dietary needs. We first tasted this at a family owned farm/restaurant on the Island of Hawaii and decided I would find the recipe.  It is a family favorite and fall is the perfect time of year to have hot, hearty soup simmering on the stove.  Many versions of this soup include shell or elbow pasta, mine doesn't but it could be added.  Now...since we live in the AZ desert...if the highs would just get out of the 90s...

Ingredients:
13 oz can red kidney beans
13 oz can cannellini beans
1 medium onion, chopped
1 lb. ground turkey sausage
2 carrots, diced or shredded
2 medium red potatoes, diced
13 oz can stewed, chopped tomatoes
1 tsp thyme
1 quart vegetable broth
1 pkg frozen, chopped spinach
2 tsp balsamic vinegar
2 tbsp. canola oil
3-6 cloves crushed garlic
1 bunch parsley, stems removed, washed and chopped
6-8 large leaves basil
1 tsp cayenne pepper
Salt/Pepper to taste

Directions:
Saute' onions and turkey sausage in canola oil until turkey is slightly browned.  To stockpot, add all ingredients, reserving 1/2 of the parsley. Do not drain beans.  Bring to boil, then simmer for 30 minutes.  To serve, ladle soup into bowls, adding about a tablespoon of parsley to each bowl.  This soup gets better after a night in the frig so making it a day ahead gives the flavors time to mature.

Chicken Noodle Soup

Our grandmothers used to tell us that chicken soup cures colds and a lot of us in my family this month have colds.  Is there any scientific basis for this or is it just an old wives tale?  According to the doctors at the Mayo clinic, "Chicken noodle soup acts as an anti-inflammatory by inhibiting the movement of neutrophils — immune system cells that participate in the body's inflammatory response. Second, it temporarily speeds up the movement of mucus, possibly helping relieve congestion and limiting the amount of time viruses are in contact with the nose lining."  Yay!

And don't overlook garlic!  In many studies, garlic has been found to reduce plaque in our arteries and chicken noodle soup wouldn't be the same without garlic. Besides...chicken noodle soup is comfort food and when you are sick, it really tastes good.

This simple, easy soup is very low in cholesterol and high in...garlic!

Ingredients:
1 large skinless, boneless chicken breast
1 medium onion, chopped
2 quarts chicken or vegetable broth
2 tsps. chicken bullion
1 carrot, shredded
3-4 garlic cloves
1/2 cup fresh herbs, diced (I usually use basil, but thyme and parsley are good too)
6 oz. extra-wide yolk-free noodles
Salt/Pepper to taste

Directions:
In stockpot, boil chicken, onion, bullion in 3 cups of water until chicken is cooked (about 25 min), reserve liquid and remove chicken. Add broth and noodles. Bring to boil, then reduce to simmer until noodles are soft.  Chop chicken into small pieces.  Add chicken, garlic, carrots, and herbs to noodles and simmer for about 20 minutes.  Season with salt and pepper.

Stuffed Pesto Bell Peppers

This recipe is very low in cholesterol!  99% fat free ground turkey is the only culprit here.

Ingredients:
4 red or green bell peppers- best to choose large bell peppers whose structure allows them to stand up.
1 lb 99% fat free ground turkey
1/2 large onion, chopped
8 oz pkg Uncle Ben's prepared rice
1/4 cup diced sun-dried tomatoes
2 cloves minced garlic
3/4 cup vegan pesto- recipe follows. Prepared pesto works also but contains parmesan cheese which will slightly increase the cholesterol count for this recipe.
3 slices vegan cheese
2 cups prepared pasta sauce
Salt/Pepper to taste


Directions:
Cut tops off of peppers and heat in microwave oven until  peppers start to soften. Pour 1 & 1/3 cup pasta sauce in oblong baking dish and place peppers on top of sauce. Sauté turkey, onions, tomatoes, and garlic in skillet until turkey is cooked.  Stir in 2/3 cup pasta sauce and add vegan cheese, stirring until well mixed, then add 3/4 cup pesto.  Prepare rice according to package instructions.  Add to turkey mixture.  Scoop turkey/rice mixture into each pepper. Cover and bake at 350 for 30 minutes.

Vegan pesto:

3 cups fresh basil leaves

3 cloves garlic

1 cup olive oil

1/3 cup fresh lemon juice

1 cup pine nuts or walnuts (for those with nut allergies, substitute 1 cup chick peas)

1/4 cup sun-dried tomatoes (optional but really yummy!)

Salt/pepper to taste

Puree ingredients in food processor until thoroughly blended.

Stuffed Poblano Peppers

A spicy variation on traditional stuffed peppers that is full of flavor and looks like you have been cooking all day. I have fallen in love with the new prepared rice packages.  Perfect rice in just 90 seconds!  For this recipe, I have found Uncle Ben's to be the best!

Ingredients:
4 poblano peppers (sometimes called pasillas)
1/2 medium onion, diced
1 tbsp canola oil
1/4 cup chopped sun-dried tomatoes
1 cup  chunky salsa
2 slices vegan cheese
8 oz. pkg Uncle Ben's fully-cooked brown rice
1/2 lb lean ground turkey
1 tsp. chili powder
Salt/Pepper to taste

Directions:
Lay peppers on their sides and cut off 1/3 off the sides-they do not stand up like bell peppers.
Dice the portion of the poblano chiles you cut off.

Heat oil in skillet and add turkey, onions, chopped poblanos, tomatoes, and seasonings.  Sauté until turkey is done.  Prepare rice according to pkg. instructions.  Add to skillet then stir in 1/2 salsa.

In rectangular baking dish, spoon filling into each poblano.  Fill until about 3/4 full, add 1/2 slice of vegan cheese, then spoon the rest of the mixture over the top.  Allow the remained rice/turkey mixture to fall to the bottom of the dish. Stir the remaining salsa into the extra rice at the bottom of the dish.















Cover and bake at 350 for 30 minutes.

Pesto Chicken Kebobs

This is a keeper!  Great recipe to serve to company.  It is pretty and goes really well with lemon marinated veggie salad.

Ingredients:
2 boneless, skinless chicken breasts, cut into 1-2-inch cubes
1/2 cup fresh lemon juice
2 cloves minced garlic
1/2 cup pesto sauce (I make my own, omitting the parmesan cheese-recipe included)
1/2 tsp salt
1 tsp coarse ground pepper
1 medium onion cut into 1-2 inch pieces
Optional- 1/2 tsp Italian red pepper flakes

Directions:
Marinate chicken and onion in lemon, garlic, salt/pepper, and pesto sauce for 2 hours.




Heat grill to 325 degrees.  Thread chicken and onion on skewers.  Place on grill turning 1/4 turn about every 4-5 minutes until chicken is cooked.  Baste chicken with remaining sauce as you turn.  Turn grill to 375, to put grill marks on chicken turning twice.


Vegan Pesto Sauce:

3 cups fresh basil leaves

3 cloves garlic

1 cup olive oil

1/3 cup fresh lemon juice

1 cup pine nuts or walnuts (for those with nut allergies, substitute 1 cup chick peas)

1/4 cup sun-dried tomatoes (optional but really yummy!)

Salt/pepper to taste

Puree ingredients in food processor until thoroughly blended.

Vegan Spaghetti and Meatballs Pizza

I can't take credit for this recipe, but tried it and it is delish!

Thank you, Julieta Felix!



Whole Foods pizza dough (it's a dough ball, not pre-cooked crust)
Any organic pizza sauce
Cooked Spaghetti pasta- about 2 cups
1 pkg. (8 oz.) Daiya-mozzarella vegan cheese (found in Whole Foods, Fresh and Easy)  http://www.daiyafoods.com/our-products/mozzarella
Gimme Lean – Soy product (for the meatballs) http://www.lightlife.com/Vegan-Food-Vegetarian-Diet/Gimme-Lean-Beef

Cook spaghetti first, make a circle with the dough, and I use PAM on the pizza cooking sheet.
Pre-bake the crust for 5 minutes at 500 degrees. While the crust is cooking, mold into 1-inch meatballs out of the Gimme Lean, Fry meatballs, turning once, then cut in half and cook some more.
When pizza crust is done, add sauce, spaghetti, meatballs and Daiya to pre-cooked crust.
Bake for additional 15 minutes at 350 degrees.

Lemon Marinated Veggie Salad

Cold veggie salad is a real treat in hot summer weather.  No cooking at all for this recipe!

 
Ingredients:
1 head broccoli cut into 1-inch pieces
1 red bell pepper cut into 1-inch pieces
1/2 sweet onion, diced
1 cup red or yellow cherry tomatoes
1/2 pitted Kalamata olives
1 small green or yellow zucchini, sliced
2 carrots, sliced
1 clove crushed garlic
1/2 cup fresh lemon juice
1/4 cup olive oil
Salt/Pepper to taste

Directions:
Mix all ingredients in a large bowl.  Stir in lemon juice and olive oil.  Season with salt and pepper. Add to Ziploc bag and refrigerate. Serve cold.  I like to chop pitted olives in half...just in case there is a pit hiding in them!

Options for this salad:  Use sun-dried tomatoes instead of cherry tomatoes, eliminate tomatoes and diced, fresh pineapple, add cauliflower, green beans, etc!

Roasted Tomatillo Salsa with Purslane

I posted this recipe last September and Guy is harvesting purslane again so thought I would repost it.  This recipe has been such a hit with friends and family!

Purslane

Who knew?  I remember this stuff growing up on the farm in the Yuma Valley and it was a weed! It grew all over and annoyed my dad.  

Our favorite stand at the Pima Crossing Saturday Farmer's Market is Guy Gillespie who owns On the Vine. We call Guy the "Sam Malone" of Scottsdale's Farmers Market because you can stop by and have a nice chat, buy awesome fresh produce AND get great ideas for cooking too! Check out On the Vine's Facebook page:

http://www.facebook.com/onthevinearizona

Guy introduced us to purslane and made believers out of us! It is a versatile little weed- you can use it in salad, on sandwiches, pestos, and here I've used it in a salsa.

Purslane is rich in omega-3 fatty acids and Vitamin A.   It has a salty, tart, leafy taste.  Here's a great website to learn more about purslane:

 http://www.nutrition-and-you.com/purslane.html

Ingredients:

10 fresh tomatillos, peeled and halved

1 tbsp oil

1/2 medium onion

1/2 cup fresh cilantro

1 clove garlic

1 chopped poblano chili

1 cup purslane, larger stems removed

Juice from 2 limes

1 tsp honey

Salt/Pepper to taste

1 tsp Italian red pepper flakes

Directions:

Line cookie sheet with foil.  Spread oil over the surface of the foil.  Placed halved tomatillos, flat side down cookie sheet and broil for 5-7 minutes until skin begins to blacken.  Add remaining ingredients to food processor or blender and puree until mixture is finely chopped.

Chill.  Serve with chips, or top veggies, or do like me...stand over the sink and eat with a spoon.  ((  :

Orzo Salad with Corn, Black Beans, and Tomatoes

I should have called this garbage salad because I had some orzo salad for lunch and decided to create my own. So yummy!

Ingredients:
6 cups cooked orzo
1/2 large cucumber, diced into 1/2-inch pieces
2 cups grape tomatoes
13 oz. can black beans, rinsed and drained
1 large corn cob, shaved
1/2 cup poblano chili (sometimes called pasilla) chopped into small pieces
1/2 cup chopped sweet onion
1/2 cup sun-dried tomatoes-  I like Bella Sun Luci brand
1/3 cup balsamic dressing
salt/pepper to taste

Directions:
Cook orzo according to package instructions.  Add remaining ingredients and mix. Season with salt and pepper to taste.   Start with 1/4 cup balsamic dressing and add to taste.

Rolled Tacos with Vegan Cheese and Guacamole

Our family has had a love affair with rolled tacos for many years!  It all started when I was a baby.  There was a restaurant named Chretins located in Yuma, AZ that all the locals went to.  It was the best Mexican food in Yuma.  It opened sometime in the 1940s and was an icon in Yuma until just a few years ago.  Occasionally, my dad would bring home several dozen rolled beef tacos with salsa. The tacos rarely lasted until morning.  A few years later, my mom found corn tortillas in the grocery store and it was game on!  Now we make our own, but I don't think they are ever as good as the ones we got from Chretins.  Maybe the tacos were fried in lard???  Maybe sometime we will discover their secret!

Here is a heart healthy way to make some crowd-pleasing appetizers. We also fill them cooked chicken breast seasoned with taco seasoning but since we served these as appetizers with fish tacos, we used vegan cheese as filling.

Ingredients:
1 dozen corn tortillas
1 pkg. jalapeño-flavored sliced soy, rice, or almond cheese or any seasoned meat.
Grape seed oil
Salt

Directions:
Heat oil to medium high. Heat tortillas in microwave oven until soft and pliable. *This is the trickiest part because if the tortillas aren't heated enough, they will crack and not roll. They should hold their shape after you have rolled them even before they are fried. Place 1 slice vegan cheese into center of tortilla and roll into cylinder.  Place in hot oil and fry until taco starts to brown and turn to brown other side.  I do several at a time.  Place on paper towels to cool and add salt.

When I am serving tacos for appetizers, I usually cut them in half after they are done because everyone fills up on them and then aren't hungry for dinner!

We usually serve them with salsa or guacamole.

Basic Guacamole:
2 ripe avocados
1 tbsp finely chopped onion
1 tbsp finely chopped jalapeño
1 tbsp finely chopped cilantro
Juice of 1 lime
1 tsp coarse ground pepper
*Optional, 1 tsp Italian red pepper flakes
Chopped tomatoes for garnish
Salt to taste

Directions:
Scoop out avocados and coarsely mash in a bowl.  Add remaining ingredients and stir.  Be careful not to add too much salt as lime juice accelerates the salt taste.

Mahi Mahi Taco Fiesta Night!

We've come a long way from a #10 combination plate!  And believe me... nothing that sounds better than a fried beef taco, smothered in cheese, refried beans, and a chili relleno!  Alas...those were the days!  However, these recipes are amazing, healthy, and very yummy!  These recipes are spicy so if you don't like spicy, adjust the chili.

To our tacos, we added pineapple salsa, chopped tomatoes, corn salsa, and greens.  We also had a black bean and corn orzo salad, and a green salad.  We added the green salad because Kimberly Haugen of Little Knoll Photography told us we needed 3 items in our photos! Kim does a much better job on food photos than I do with my iPhone!

Ingredients for Mahi Mahi:
2 Mahi Mahi filets, cut into 3 long strips each
2 garlic cloves, finely chopped
2 tbsps chili powder (I used ancho chili, my favorite)
1 tsp cumin
1/2 tsp salt
2 tbsps oil

Directions: 
Mix salt, cumin, chili powder, and garlic with 1 tbsp oil.  Liberally smear over filets. Sauté filets in remaining oil until cooked through, turning until filets are cooked through. If you want more spice, add chili powder as you turn the filets.  Set aside.

Ingredients for Pineapple salsa:
1 cup fresh pineapple cut into 1/4-inch pieces
1 cup onion, diced
1/2 cup poblano chili cut into 1/4-inch pieces
1 tbsp oil
1 tsp salt


Directions:
Saute onions in oil until translucent.  Add chili and pineapple and simmer for about 5 minutes.  Add salt and stir.


Ingredients for corn salsa:
2 limes
1/2 lemon
2 tsps lime zest
3 cups fresh corn kernels, shaved from the cob
2 jalapeno chilies, seeded, finely diced
Salt to taste
1-2 tsps Italian red pepper flakes
1/2 cup onion, finely diced
1 tbsp. chopped fresh cilantro

Using fruit zester, scrape 1 tsp lime peel.  Juice 2 limes and 1/2 lemon.  Mix all ingredients together in small bowl and stir.  Cover and chill at least 2 hours to allow flavors to blend.

Soften tortillas and wrap in a towel (or tortilla saver) to keep warm.

Dill and Apple Cole Slaw

Refreshing summer salad..goes perfectly with Sloppy Joes from the previous post!

Ingredients:
1/2 head cabbage, shredded
1/4 cup thinly sliced onion
4 carrots, shredded
3-4 celery stalks, diced
1 small crispy apple, quartered and thinly sliced
1/4 cup fresh dill, chopped

Dressing:
1 tbsp Veganaise
1 tbsp honey
1 tbsp cider vinegar
1 tbsp oil
1/4 tsp salt
1/2 tsp pepper

Directions:
Toss cole slaw ingredients until thoroughly mixed.  Vigorously stir dressing ingredients until will mixed.  Drizzle 1/2 of the dressing over cole slaw.  Add more if needed.

Crockpot Southwestern Sloppy Joes

This morning the AZ Republic published a recipe for vegan Sloppy Joes.  I can't imagine Sloppy Joes without meat so I have my own version...still heart healthy...but a little heartier.  It turned out so yummy that I had to share!

Ingredients:
3 cups vegetable or chicken broth
1 1/2 cups dried lentils, rinsed
1/2 large onion
1 poblano chili, diced
2 tsps Ancho chili powder
2 tbsps deli mustard
3 tbsps brown sugar
1 tbsp cider vinegar
2 tsps Worchestershire sauce
1 tsp paprika
2 pints grape tomatoes
3 large garlic cloves, diced
1/3 cup organic ketchup
Salt/Pepper to taste
1/2 lb extra-lean ground turkey breast
2 tsp taco seasoning
1 tbsp canola oil
Whole wheat hamburger buns
Soy, rice, or almond cheese, optional


Directions:
Turn crockpot to high.  Add all ingredients except the last four ingredients.  Cook on high for 30 minutes, then turn to low and cook for an additional 4 hours.  The grape tomatoes will burst open and provide tangy, delicious addition to the mix! While lentils are cooking, sauté ground turkey and taco seasoning in canola oil until cooked through (6-8 minutes).  Refrigerate.  When lentils have been cooking for 3 1/2 hours, stir in turkey breast and cook until lentils are soft.  Serve over whole wheat hamburger buns. Top with vegan cheese.  (optional)

Spicy Summer Squash Stuffing with Ground Turkey Breast

What to do with summer squash?

At the suggestion of our farmer's market friend from  On the Vine, LLC Guy Gillespie, I tweaked a stuffing recipe, added some extra lean ground turkey, and voila!  We have dinner for a couple of days!  

Ingredients:

6 oz. bag seasoned corn bread stuffing mix

1/2 lb extra lean ground turkey breast

1/3 cup canola oil

1/4 cup Earth Balance butter substitute

1/2 medium onion, diced

3 celery stalks, sliced

1 cup Italian chopped fresh parsley

1/2 cup chopped fresh cilantro

1-2 diced jalapeño peppers, optional (we like the heat)

1 diced poblano pepper

6 oz. can diced green chilies

2/3 cup sun-dried tomatoes

2 large cloves, chopped garlic

1 1/2 cups chicken or vegetable broth (may need a little more)

2 summer squash, peeled and diced into 1/2-inch pieces

3 egg whites

Salt/pepper to taste

Directions:

Brown ground turkey in 2 tbsp. oil in large skillet.  Add veggies and remaining oil.  Saute' until onions are translucent.  Add stuffing and mix with veggies.  Mix egg whites and broth together.  Pour over stuffing mix and veggies.  Transfer to casserole dish and cook at 375 degrees for 45 minutes.