Food

Recipe – Flourless Strawberry Apple Breakfast Crisp

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Strawberries

Strawberries are the only fruit with seeds on the outside. Berry seeds are on the inside, so strawberries really aren’t true berries.

The average strawberry has 200 seeds. Each seed is considered by botanists to be its own separate fruit. Most strawberry plants reproduce from runners despite the fact that seeds can grow into plants.

Strawberries are low fat, low calorie, high in vitamin C, fiber, folic acid, and potassium. Strawberries contain more vitamin C than oranges. As part of a 5-a-day fruit and vegetable program, they can help reduce the risk of cancer and heart attacks.

Eating strawberries, which are rich in nitrate, can increase the flow of blood and oxygen to the muscles by 7 percent. This prevents muscle fatigue, making exercise easier, helping the muscles work more proficiently. In a test, subjects who ate nitrate rich foods like strawberries before exercising burned 100 more calories than those who did not.

Ninety-four percent of U.S. households consume strawberries. Over 53% of seven to nine-year-olds picked strawberries as their favorite fruit.

 www.londonstrawberryfestival.com/strawberry-fun-facts.html

Recipe – Flourless Strawberry Apple Breakfast Crisp

Ingredients

Filling:

3 large Granny Smith apples, chopped

2 cups fresh strawberries, sliced; or cherries, rhubarb, or fruit of choice

1/4 cup Sucanat, or sweetener of choice

1/8-1/4 tsp. ground cardamon

1/4 tsp. salt

1 Tbs. lemon juice

1 Tbs. + 1 tsp. arrowroot powder or cornstarch

1/2 tsp. vanilla powder

Topping:

1 cup almonds, or nuts of choice

1/2 cup rolled oats

1/8 cup Sucanat, or sweetener of choice

1 Tbs. maple syrup, optional

2 Tbs. olive oil

1/4 tsp. vanilla powder

pinch of salt

Process

Spray a casserole dish with oil. Place apples and strawberries in a bowl and add the rest of the filling ingredients. Stir well. Into a food processor, process almonds until chunky. Add the rest of the topping ingredients and pulse for a couple seconds until just mixed, keeping mixture chunky. Take ½ cup of the topping mixture and stir into the apple filling mixture. Pour the topping/apple mixture into a prepared casserole dish and sprinkle on the remaining topping. Cover, keep covered, and bake at 375°F for about 35-40 minutes.

Recipe – Granola Bars

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Dates

The date is the superfood of nature: a powerhouse of minerals, energy and fiber. But how much do we know about this rich, creamy piece of goodness? Here are a few interesting facts about dates:

The word date comes from the Greek word daktylos, meaning “finger,” because a date looks like the tip of a finger.
About 3% of the earth’s farmland is covered by date palms, producing four million tons a year.
There are more than 200 varieties of dates. Egypt is the top date producing country.
Ancient Egyptian hieroglyphics mark years with images of full date palms, as the trees grow 12 new fronds a year.
One cup of dates has about 380 calories, 27% of the recommended daily requirement of potassium and 48% of daily fiber needs, and also provide calcium, zinc, iron, copper, magnesium, and other minerals.
An adult can survive with only 15 date fruits per day, which gives the body all the necessary minerals and vitamins for its existence.
While dates are high in sugar, many varieties have a low glycemic index (a tool that measures how foods affect blood sugar levels), due to the fact that its fruit sugar is high in dietary fiber.
Bedouin tribes of the Middle East, who include a high percentage of dates in their diet, have one of the lowest rates of cancer.

Sources: bateel.com/bateel-gourmet/all-about-dates; healthline.com/nutrition/glycemic-index

Recipe – Granola Bars

Ingredients

1 cup dates, soaked for 20 minutes in hot water

1/4 cup maple syrup

1/4 cup tahini, or any nut butter

1 1/2 cups rolled oats

1 tsp. cardamom, or to taste

1/2 cup pumpkin seeds

1/2 cup sunflower seeds

1/4 cup unsweetened shredded coconut

1/4 cup dried cranberries

1/4 cup dried figs, chopped

1 pinch salt

1/4 cup carob chips

Process

Process softened dates in a food processor until smooth. Add maple syrup and tahini and process until mixed, scraping down sides if needed. In a separate bowl, combine oats, cardamom, seeds, coconut, cranberries, figs, salt, and date mixture. Mix until well combined. Stir in carob chips.

Line an 8 x 8-inch pan with parchment paper. Spread out mixture with water dampened hands until flattened. Bake at 350° F. for 25-30 minutes until golden and crispy on top. Allow to sit for about an hour before cutting into 16 bars.

Recipe – Mung Bean Noodle Soup

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Mung Beans

Mung beans, also known as moong or green gram, are small, round, olive-green, edible seeds from a plant species called Vigna radiata, which belongs to the legume family. Originating in the warm lands of India, mung beans are rich in carbohydrates, proteins, vitamins, minerals, dietary fibers, and active bio-chemicals, which offer a variety of health benefits and are believed to aid many ailments.

Being higher in nutritional value than chickpeas and black beans, mung beans serve health-conscious consumers seeking a satisfying protein alternative to round out their diet. One cup provides 28% of the protein needs for the day. Protein is critical for the formation of new cells, strong bones, hemoglobin, and managing the wear-and-tear of body cells.

Mung beans are high in fiber. One cup of cooked beans provides 43% of the daily fiber requirement. Fiber results in the stomach feeling fuller, which helps in the thwarting of eating unhealthy foods such as sugar, which contain no fiber.

Having a slightly sweet taste, mung beans round out desserts, but are most commonly used in salads, soups, and stir-frys.

Sources: in-withthenew.com/post/mung-bean-benefits-facts-nutrition-and-top-trends; tarladalal.com/article-health-benefits-of-moong-251

Recipe – Mung Bean Noodle Soup

Ingredients

½ cup mung beans

½ cup cashews, soaked in hot water, drained

1 large onion, diced

4-6 large garlic cloves, crushed

8 cups vegetable broth

1 Tbs. tomato paste

2 tsp. turmeric

2 tsp. coriander

cayenne pepper, to taste

1 15-oz. can garbanzo beans

1 15-oz. can kidney beans

½ bag whole wheat spaghetti noodles, or noodles of choice

2-3 Tbs. dried mint

2 lemons, juiced

Process

Cook the mung beans in 2 cups of water for 20-25 minutes and set aside. Blend the cashews in 1 cup of water and set aside. To a hot soup pan add onion and garlic with a touch of broth to prevent sticking and cook for 3-5 minutes. When light brown, add tomato paste and sauté for 2-3 minutes. Add turmeric and coriander. Add more broth, if needed. Sauté for 1 minute and add cayenne pepper. Pour the rest of the broth into the soup along with the garbanzo, kidney, and mung beans. Bring to a rolling boil. Add pasta. Cover and cook according to the directions and preferred tenderness. Add cashew cream—saving aside a few tablespoons—mint, and juiced lemons. Serve with a drizzle of cashew cream and a sprinkle of mint and cayenne.

Recipe – Garlicky Creamed Spinach

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Spinach

Splendid Facts

There are three different types of spinach – savoy, flat-leaf, and semi-savoy.
It is comprised mostly of water. Raw spinach is 91% water, which is just 5% less than cucumbers.
100 grams of spinach contains 3.57 mg of iron. Iron helps create hemoglobin, which brings oxygen to body tissues.
It contains 15 different vitamins and minerals that are crucial for prime health.
Liquefying fresh spinach or chewing it into a cream is the absolute best way to consume spinach. This releases beta-carotene stored in the leaves, which enables the body to absorb its nutrients. Half a cup of spinach is one of the five servings of fruits and vegetables that one should eat daily.
Packed full of antioxidants that help fight oxidative stress, the spinach helps reduce the damage stress causes.
It helps maintain healthy skin, hair, and strong bones, eye health and cancer prevention. Because it is rich in heart-healthy nutrients like potassium, folate, and magnesium, it also helps to lower blood pressure levels.
It contains vitamin K1, which is essential for blood clotting. One leaf contains over half of a body’s daily needs. The amount of vitamin K in spinach could interfere with blood thinning medication if eaten in large amounts.
In medieval days, artists extracted the green pigment to use as ink or paint.
Even though they look nothing alike, spinach is a relative of beets.

Sources: thefactsite.com/spinach-facts; healthline.com/nutrition/foods/spinach#bottom-line; drfarrahmd.com/2020/03/spinach-and-blood-pressure

Recipe – Garlicky Creamed Spinach

Ingredients

Cream Sauce

1/2 cup raw cashews

1 cup water

1 tsp. white miso paste

1/2 Tbs. nutritional yeast

1 Tbs. lemon juice

1/4 tsp. sea salt or to taste

Spinach

2 Tbs. vegan butter or olive oil

5 cloves or 3 Tbs. garlic, minced

1/4 tsp. red pepper flakes, optional

16-20 oz. baby spinach

Process

Blend all sauce ingredients until smooth. Add butter or olive oil, garlic, and red pepper flakes to a large pot, and bring to low-medium heat. Cook until garlic is fragrant, about 1-2 minutes. Add the spinach, stirring occasionally, until wilted. Add the cream sauce and bring to a simmer. Continue cooking, stirring occasionally, until the sauce has thickened and the spinach is very tender, about 5 minutes. Serve warm, garnished with caramelized onions or shallots. Delicious served with mashed potatoes and nut loaf.

Recipe – Endurance Crackers

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Are Pepita and Pumpkin Seeds the Same?

Pepita seeds and pumpkin seeds are frequently used interchangeably, but are they really the same thing? Not exactly. With a crunchy bite and a nutty, slightly sweet flavor, pepita and pumpkin seeds do indeed share some similarities, but they are not the same thing. Pepitas are pumpkin seeds but not all pumpkin seeds are pepitas.

A common misconception is that pepitas are what you’re left with after the outer shell, or hull, of the pumpkin seed is removed. That’s not actually the case. Pepitas (which translates to “little seeds of squash” in Spanish) is a type of pumpkin seed, naturally hull-free and only found in oilseed or Styrian pumpkins.

Unlike most pumpkin seeds, which must be prepped and roasted before eating, green-hued pepitas have a thin skin and delicate crunch and are delicious when eaten raw or roasted. They are wonderful as a snack and also great for cooking. Pepitas can be added to everything from granola and muesli to pesto, salads, snack bars, crackers, and so much more. So, if a recipe calls for pumpkin seeds, you can always use pepitas instead, but you can’t use pumpkin seeds in place of pepitas.

Source: thekitchn.com/pepitas-vs-pumpkin-seeds-23416957

Recipe – Endurance Crackers

Ingredients

1/2 cup chia seeds

1/2 cup sunflower seeds

1/2 cup pumpkin seeds or pepita seeds

1/2 cup sesame seeds

1 cup water

1 large garlic clove, finely grated

1 tsp. sweet onion, finely grated

1/4 tsp. fine sea salt, plus more for sprinkling

Additional seasoning suggestions: herbamare, kelp granules, rosemary, paprika, turmeric, etc.

Process

Combine seeds in a bowl, then add water, garlic, onion, and salt. Stir until well combined and a thick, gel-like consistency. Allow the mixture to sit for a few minutes until the water is completely absorbed, and season as desired.

Line a large baking sheet with parchment paper, and spread the mixture onto the sheet as thinly as possible. Sprinkle additional salt on top. Bake at 300°F for 35 minutes. Remove from oven and carefully flip. Bake for 25–30 minutes more or until lightly golden around the edges. Let cool for about 15 minutes, then break into crackers and let cool completely on the sheet. Serve with hummus, mashed avocado, or your spread of choice.

Recipe – Jackfruit Street Tacos

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Jackfruit

Jackfruit is a tropical fruit native to South India. It is part of the Moraceae plant family which also includes fig, mulberry and breadfruit. It is has a spiky outer skin, is green or yellow, and is the largest tree fruit in the world. A single jackfruit can grow to as much as 80 pounds.

It contains more protein than similar fruits, and some of nearly every vitamin and mineral the body needs, as well as a decent amount of fat. It has a distinctive sweet flavor that has been described as a combination of apples, pineapples, mangoes, and bananas, and can be used in a wide variety of dishes. Vegans and vegetarians use the jackfruit as a meat substitute, as its texture is like shredded meat. It is very nutritious, being a major source of calories and carbohydrates and containing carbohydrates, fiber, protein, vitamins A and C, riboflavin, magnesium, potassium, copper, and manganese. One cup of jackfruit contains 155 calories.

It is rich in several types of antioxidants, which is likely responsible for most of its health benefits. It may help control blood sugar, protect against disease, boost the immune system, improve skin problems, and reduce the risk of heart disease. While eating jackfruit is safe and beneficial for most all people, like any other food, it should not be eaten by those who may be allergic to it. And since it might lower blood sugar levels, individuals with diabetes should consult their physician before eating, since it might be necessary to change the dosage of medication.

Sources: healthline.com/nutrition/jackfruit-benefits; simplyplantbasedkitchen.com/vegan-jackfruit-street-tacos-recipe

Recipe – Jackfruit Street Tacos

Ingredients

1 onion, diced

1 Tbs. garlic, minced

2-20 ounce cans green jackfruit in water or brine

1 Tbs. chili powder

1 Tbs. cumin

1 Tbs. smoked paprika

2 Tbs. tomato paste

2 limes, juiced

1/2 cup vegetable broth

12 whole grain corn tortillas

Process

  • Rinse and drain the jackfruit. Shred it with your hands. Chop the harder pieces with a knife.
  • In a large pan, add onion and garlic and sauté over medium heat for about 5 minutes until soft. Add jackfruit, seasonings, tomato paste, lime juice, and broth and combine.
  • Continue cooking for 5–7 minutes until most of the liquid is absorbed. If too dry, add more broth.
  • Wrap tortillas in a paper towel and heat them in the microwave for 20–30 seconds to warm.
  • Fill taco shells with the jackfruit mixture and your favorite toppings!

Recipe – Garden Herb Cheese Spread

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Herbs

From oregano, to rosemary, to parsley, to mint, it’s no secret that herbs are good for you. But it may be surprising just how much nutrition is in herbs. Fresh herbs specifically are some of the most nutritious greens out there. When compared, ounce for ounce, herbs contain much more concentrated nutritional benefits than other leafy greens. For example, fresh oregano contains eight times the amount of antioxidants as spinach, and parsley contains 44 times as much vitamin C as lettuce.

Even more, herbs have been used medicinally for centuries. If eaten, peppermint can improve digestion, sage will boost your memory, rosemary can help you heal from a cold, and much more.

Just as the nutrition in herbs is super concentrated, so is the flavor. All herbs contain loads of flavor in every bite, and that flavor translates phenomenally into your food.

Herbs taste good in everything—savory dishes, soups, breads, desserts, and salts. Whether you embrace rosemary’s warm, woodsy flavor or sweet floral lavender in cookies, fresh herbs make everything from your kitchen tastier, fresher, and far more flavorful.

Source: gardenuity.com/health-benefits-of-herbs

Recipe – Garden Herb Cheese Spread

Ingredients

2 cups hot water

½ Tbs. agar powder

1 cup raw cashews

2 Tbs. nutritional yeast

2 Tbs. lemon juice

1 ½ tsp. salt

1 tsp. onion powder

½ tsp. garlic powder

4 cloves garlic, chopped

¼ cup roasted red peppers, optional

½ tsp. turmeric, optional

¼ cup fresh basil, finely chopped

¼ cup fresh cilantro, finely chopped

¼ cup green chilies

Process

Cook agar powder in water until thickened, about 2 minutes.

Combine cashews, nutritional yeast, lemon juice, salt, onion and garlic powders, garlic, and cooked agar in a blender.

Add red peppers and turmeric, if desired, for a cheddar-like spread.

Blend until very smooth. Add herbs and chilies and pulse until mixed. Adjust seasonings to desired taste.

Recipe – Pistachio Biscotti

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Pistachios

A new study conducted by Cornell University reveals pistachios have greater levels of antioxidants than previously understood. In fact, pistachios are among the highest compared to values of other common foods, such as blueberries, pomegranates, cherries, and beets, known for their antioxidant capacity.

Nationally-renowned nutrition consultant Dr. Mike Roussell, explains how this most recent study is a game changer for health-conscious consumers. “When people think of high oxidant foods they think of foods like berries, pomegranates, and beets. They don’t think of nuts. This new research shows that pistachios are … a powerful source of antioxidants in the diet.”

Free radicals and antioxidants are engaged in an on-going battle inside our bodies. Free radicals cause oxidative damage to organs and tissues and can lead to diseases such as diabetes, high blood pressure, atherosclerosis, and heart disease, while antioxidants fight to protect us from free radicals, neutralizing them and limiting or preventing the damage they cause.

Pistachios contain a complete nutrient package. They are bursting in protein—6 grams per serving—fiber, minerals, and unsaturated fat that can help keep blood sugar, blood pressure, and cholesterol in check.

Pistachios are among the very few foods high in antioxidants that are also a complete protein, meaning they have all nine essential amino acids normally found in animal-based proteins.

Food can be a powerful weapon against disease. Add this powerhouse superfood to your daily routine.

Sources: americanpistachios.org/nutrition-and-health/antioxidant-powerhouse; healthline.com/health/oxidative-stress

Recipe – Pistachio Biscotti

Ingredients

1 cup cashews, soak overnight and drain

14 large Medjool dates, chopped small

½ tsp. vanilla powder

1 cup pistachios, chopped

1-1 ½ cups almond meal

whole pistachios for garnish

Process

Process cashews, dates, and vanilla powder in a small food processor until well blended. Add 1 Tbsp. coconut oil or water, if needed, to blend. Add pistachios and pulse to combine, leaving bits of nuts. Stir in almond meal to make a very stiff dough. On a parchment paper-lined cookie sheet, form dough into a log about 3 inches wide, 5 inches long, and 1 inch tall. Lightly score tops diagonally, spacing 1 inch apart. Place a whole pistachio between the scored lines. Bake at 200°F for 1 ½ hours or until firm. Remove from oven, cool briefly, and slice on diagonal score marks. Return to oven and bake 40 minutes more. Serve immediately or store in an airtight container in the refrigerator.

Recipe – Caesar Salad Dressing

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Salad Dressings

Adding more salads to your regular meal rotation is a great way to get more vegetables and healthy nutrients into your diet. But did you know that the salad dressing you put on your salad could turn a healthy meal into an unhealthy one? Most store-bought bottled dressings are brimming with harmful ingredients that are unsuitable for human consumption and can actually damage your health.

Often made with loads of sodium, saturated fats, artificial ingredients, preservatives, and added sugars, too much can harm your heart health, spike your blood sugar, contribute to weight gain, and much more.

Salad dressings might not seem like a product containing sugar, but they are a common source of high amounts of hidden sugars added to your diet on that healthy piece of lettuce. And don’t be fooled by low-fat or fat-free labels. When food manufacturers remove fat, they tend to make up for it by adding sugar to their products to make them taste better, but this comes at a cost to your health. Studies show that low-fat versions of food products like salad dressings contain higher amounts of added sugars than their regular counterparts.

Making simple dressing recipes at home can help you avoid unnecessary added sugars and other unhealthy ingredients. Knowing every ingredient that goes into your dressing allows you to choose carefully what you are putting into your body to nourish it.

Source: www.lark.com/resources/choosing-a-healthy-salad-dressing-beware-the-hidden-sugars

Recipe – Caesar Salad Dressing

Ingredients

 1/2-2/3 cup water

2 dates, or 1-2 tsp. sweetener of choice

1/4 cup cashews, soaked in hot water for 20 minutes, drained

1/8 cup sesame seeds, or pine nuts, or 2 Tbs. tahini

1/8-1/4 cup sunflower seeds, depending on preferred thickness

3-4 Tbs. fresh lemon juice

1-2 medium garlic cloves, chopped

1½ tsp. Coconut Aminos

1/4 tsp. kelp or other seasoning, optional

1/2 tsp. dried dill

Process

Place all ingredients in a blender and blend until creamy and smooth. Drizzle over your favorite green salad.

Recipe – Flax Muffins

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Flaxseed

Flaxseed, or linseed as it is sometimes called, is quite simply one of the most nutritionally-beneficial whole foods a person can consume.

It’s no surprise flax is thought of as a “superfood.” There’s a list of benefits to eating these tiny, nutty seeds that is longer than your arm, and consequently it has been growing in reputation and popularity year after year.

Because flaxseed contains around 27% fiber, making it one of the finest plant sources of fiber, it aids in digestion. It also helps with weight loss and regulating blood sugar levels. Thus it is considered a low-glycemic food.

There are around 18 grams of protein in every 100-gram serving of flaxseed, which is even higher than the protein content of chia seeds.

Flaxseed is a rich source of omega-3 fatty acids. It also contains around 75-800 times more lignans than cereal grains, legumes, fruits, and vegetables. Lignans have a chemical structure much like steroids, and have been shown to lower the risk of heart disease, menopausal symptoms, and osteoporosis. A recent study showed that lignans in flaxseed played a part in reducing the risk of breast cancer.

Flaxseed is an invaluable tool for the vegan baker as it makes a superb egg substitute. Grinding the seeds and mixing with a little water creates a gel which can then be used to replace an egg in muffins, breads, and cookies. You might also want to sprinkle them on a salad, use them in dressings, cereal, and smoothies.

Source: healthysupplies.com.uk/blog/article/ten-amazing-facts-about-flaxseed

Health Benefits of Flaxseed
• Loaded with nutrients
• High in omega-3 fatty acids
• May help protect against cancer
• Rich in fiber
• May lower cholesterol levels
• May reduce blood pressure
• May stabilize blood sugar levels
• May help with weight management
• Versatile and easy to use
www.healthline.com/nutrition/
benefits-of-flaxseeds

Recipe – Flax Muffins

Ingredients

2/3 cup flaxseed, ground into a meal

1/2 cup smooth almond butter, or any creamy nut or seed butter

1/2 cup plain nondairy milk

1/3 cup pure maple syrup

1/2 tsp. vanilla bean powder

1/4 tsp. sea salt

1/4 cup dried fruit, chopped, and/or carob chips

Process

Line a muffin pan with paper liners. In a bowl, stir together the flaxseed meal, almond butter, milk, maple syrup, vanilla bean powder, and sea salt until blended and smooth. Add the dried fruit and/or carob chips. Divide the batter evenly among 12 muffin cups. Bake at 325°F for 25 to 30 minutes or until the edges are browned and the centers are just set. Let the muffins cool in the pan on a wire rack for 10 minutes, then remove them from the pan to the rack to cool completely.