Recipe

Recipe – Healthy Halvah

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Tahini

Tahini is a creamy butter made from toasted, hulled or un-hulled sesame seeds. Ground to a fine creamy paste, it is nutty in flavor, with a thick, oily, and smooth texture similar to natural peanut butter.

Should tahini be a staple in your diet?

The answer is a resounding yes! In many corners of the world, tahini is called a nutritional powerhouse, and many call it a superfood for its outstanding nutritional benefits.

When you think of copper, pennies might be the first thing that come to mind. But this trace mineral is a nutrient your body needs, and tahini has plenty of it. Copper plays a crucial role in assisting in the formation of red blood cells, controlling blood pressure, maintaining healthy bones and connective tissue, and preventing anemia.

Sesame seeds have more phytosterols than other nuts and seeds, and these plant compounds have been shown to help lower cholesterol.

Studies further show that sesame seeds contain both sesamol and selenium, natural chemicals found in sesame seeds and sesame oil, have antioxidant, anti-inflammatory, and anti-aging benefits, as well as strong anti-cancer effects.

There are numerous ways to use tahini, and they’re all delicious. On the savory side, it’s commonly found in hummus, sauces, and dips, including eggplant-based baba ghanoush. But tahini is also tasty in sweet recipes. The most popular tahini-based sweet, halvah, is a slightly crumbly treat made into in bars.

Source: webmd.com/diet/benefits-of-tahini; syndian.com.au/single-post/amazing-facts-about-tahini

Recipe – Healthy Halvah

Ingredients

1 ½ cups raw almonds, or almond pulp from homemade almond milk

3 Tbs. honey

½ tsp. vanilla powder or flavoring

½ cup tahini sesame butter

1 Tbs. carob powder

Process

Process almonds in a food processor until finely ground. Add the honey, vanilla, and tahini butter; process thoroughly. Place ½ mixture in a bowl; set aside. Add carob to the remaining mixture and process until mixed. Press the plain mixture into a flat dish until it is ¼ inch thick. Pat the carob mixture evenly onto the plain mixture. Press the two mixtures together to make ½ inch thick. Chill for 1 hour, then cut into bite-sized pieces.

Recipe – Florentine Cookies

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Oatmeal Cookies Can Be Healthy

Oatmeal cookies offer an impressive nutritional benefit thanks to their soluble fiber content and beta-glucans, which aid in cholesterol management and supports overall health. Additionally, they contain essential vitamins, minerals, and antioxidants from the oats, contributing to a balanced diet.

The soluble fiber dissolves in water to form a gel-like substance in your gut. This type of dietary fiber is essential for blood sugar control because it slows the absorption of sugar, helping to prevent sudden spikes and crashes. The beta-glucans in oatmeal, a specific type of soluble fiber, are particularly beneficial for heart health by helping to lower cholesterol levels, which in turn reduces the risk of heart disease.

Incorporating oatmeal cookies into your diet can be a delicious way to boost your intake of these important nutrients when made with wholesome ingredients and enjoyed in moderation. By carefully selecting ingredients and portions, oatmeal cookies can be a delicious part of a balanced diet, enhancing both taste and health.

Source: taylorchip.com/blogs/news/are-oatmeal-cookies-good-for-you?

Recipe – Florentine Cookies

Ingredients

2 Tbs. vegan butter, or coconut oil

1/4 cup coconut sugar, or less

1/4 cup maple syrup, or less

1/2 tsp. vanilla powder

1/4 tsp. sea salt

1/3 cup rolled oats

1/3 cup raw pumpkin seeds

1/3 cup hemp seeds

pinch of salt

1/2 heaping cup carob chips, optional

Process

In a small saucepan, combine the butter or coconut oil, coconut sugar, maple syrup, vanilla powder, and sea salt to make a “caramel” mixture. Cook over medium heat, whisking constantly, until the coconut sugar is dissolved and the caramel just begins to bubble and foam, about 3-5 minutes.

In a food processor, combine oats, pumpkin seeds, hemp seeds, and salt. Process/blend to a coarse meal with no whole oats remaining, about 30 seconds.

Transfer oat/seed mixture to a mixing bowl and add the warm caramel. Mix until evenly combined.

On two parchment paper-lined cookie sheets, using a tablespoon scoop, place 6 scoops onto each baking sheet, allowing cookies to spread considerably. Bake at 350°F for 10-12 minutes, watching closely to prevent burning. The cookies should be lightly bubbling in the middle and golden brown on the edges.

If using carob chips, place them in a double boiler; heat and stir until smooth and melted. Lightly drizzle across the top of the Florentines.

Recipe – Lentil and Kale Stew

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Lentils

When combined with a whole grain, lentils provide the same quality protein as meat. A 1/2-cup serving of cooked lentils provides about 12 grams of protein. With such high protein content, you are sure to be fueled up all day.

Just 1/2 cup of cooked green lentils packs in 32% of a day’s required amount of fiber. Lentils are an excellent source of fiber. In addition to gut mobility, a high intake of fiber is associated with lower blood cholesterol levels and protection against developing colon cancer and Type 2 diabetes.

Just 1/2 cup of cooked lentils has 366 mg of potassium. Getting enough potassium is just as important as reducing salt. Potassium can counteract the damaging effect of sodium and has been shown to lower blood pressure.

Out of all plant-based foods, lentils contain the most folate. A type of B-vitamin, folate helps support red blood cell formation and proper nerve functions. It also plays an important role in lowering artery-damaging homocysteine. It may help prevent anemia and protect against developing heart disease, cancer, and dementia. Folate is particularly important for women of childbearing age, as it is needed to support increasing maternal blood volume.

Just 1/2 cup of cooked lentils provides 15% of your daily iron needs. Iron plays an integral role in the formation of hemoglobin in blood and myoglobin in the muscles, both of which carry oxygen to the cells. Regularly including lentils in the diet can help boost your iron intake.

Source: lentils.org/health-nutrition/nutritional-information

Recipe – Lentil and Kale Stew

Ingredients

1 Tbs. olive oil

1 medium red onion, finely diced

1 medium green bell pepper, chopped

3 cloves garlic, minced

5 cups vegetable broth

1 bay leaf

1 ¼ cups brown or green lentils, rinsed

1 medium carrot, chopped

1 medium sweet potato, cubed

1 15-oz. can diced tomatoes, or home canned

1 ½ tsp. smoked paprika

1 tsp. ground rosemary

¼ tsp. cayenne pepper

2 cups kale, chopped

½ cup fresh parsley, chopped

salt, to taste

Process

To a large pot, add olive oil, onion, and bell pepper. Cook until softened, 4-5 minutes. Add the garlic and cook until fragrant, 2-3 minutes. Add the broth, bay leaf, lentils, carrot, sweet potato, tomatoes, paprika, rosemary, and cayenne pepper. Bring to a boil, cover, and let simmer until lentils and vegetables are tender, 25-30 minutes. Add the kale, parsley, and salt. Continue cooking for 10 minutes. Remove the bay leaf and serve.

Recipe – 8-Layer Bean Dip

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Orange Pepper

Orange bell pepper, a cultivar of Capsicum annuum, belongs to the family Solanaceae but lacks capsaicin, which is the heat element present in hot peppers.

Orange bell peppers are medium to large in size and are rounded, square, and blocky in shape with 3-4 lobes and a thick green stem. The smooth skin is firm, glossy, and bright orange, and underneath the skin, the equally bright orange flesh is thick, juicy, crisp, and succulent. Orange bell peppers have an aqueous crunch and are sweet with a fruity flavor, the sweetest of the colored peppers.

An excellent source of vitamin C, one large orange bell pepper provides more than three times the vitamin C of an orange, delivering a whopping 316 mg of vitamin C vs 83 mg in a navel orange. They also have about ten times the amount of lutein and zeaxanthin than other peppers. There is strong evidence that these carotenoids are pivotal for eye health. Research by Associate Professor Tim O’Hare of the Queensland Alliance for Agriculture and Food Innovation at the University of Queensland, has identified orange capsicums as the richest source of the orange pigment zeaxanthin, which is vital for central vision. He says the compound accumulates in our macula, at the back of our eyes. It protects against blue light, which is particularly damaging as it can oxidize our photoreceptors, which leads to macular degeneration.

Commonly hollowed, orange bell peppers can be used as a serving vessel for soups, dips, and stuffing. Raw, baked, or roasted, they are a great addition to stir fries, salads, sandwiches, cheeses, and more.

Sources: specialtyproduce.com/produce/Large_Orange_Bell_Peppers_5077.php; qaafi.uq.edu.au/article/2020/06/orange-capsicums-menu-long-term-eye-health; enewsletter.k-state.edu/youaskedit/2016/03/15/nutition-differences-in-colored-peppers

 

Recipe – 8-Layer Bean Dip

Ingredients

3 cups salsa, divided

2-15 oz. cans black or kidney beans, drained

2 avocados

1 Tbs. lime juice

1/2 tsp. salt, or to taste

1 cup cashews

1 orange bell pepper, roughly chopped

1/4 cup nutritional yeast

1/3 cup water

1/2 cucumber, chopped

2 cups corn kernels

1/2 cup olives

2 green onions

salt, to taste

Process

In a food processor, blend one cup of salsa and the beans until smooth. Spread on the bottom of a deep dish. Combine avocados, lime juice, salt, and mash until smooth. Spread on top of the bean/salsa mixture. Blend cashews, pepper, and nutritional yeast, and add water a little at a time until smooth. Spread over the avocado layer. Spread the rest of the salsa over the cheese layer. Top with cucumbers, corn, olives, and onions, or add any veggies desired. Serve with warm tortillas or baked tortillas chips.

Macadamia Nuts

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Macadamia Nuts

Named after Dr. John Macadam, the Scottish scientist who reputedly discovered they were edible, macadamia nuts are a tree nut known for their rich, buttery taste and smooth, creamy texture. Though commonly referred to as a nut, they are not actually a true nut. They are the nutrient-dense seeds of the macadamia tree, a tropical evergreen native to northeastern Australia.

Macadamia nuts are a favorite among the health conscious and for good reason. Among the numerous health benefits, they are a rich source of monounsaturated fats (MUFAs). In the past, fat was broadly categorized as “bad.” But we now have a much better understanding of the nuanced role that fats play in a balanced, healthy diet.

Research has shown that MUFAs can help lower LDL (bad) cholesterol, lower blood pressure, decrease inflammation, and decrease your overall risk of heart disease.

MUFAs are also good for brain health. Studies have shown they have an anti-inflammatory effect and may help protect against Alzheimer’s and Parkinson’s diseases.

Macadamia nuts have an ideal ratio of omega-3s to omega-6s. Research shows that having a higher percentage of omega-3s in comparison to omega 6s is best for optimal health. Macadamias are lower in omega-6 fatty acids than most other nuts, and they boast a higher level of omega-3s.

They are a rare source of palmitoleic acid, an omega-7 fatty acid. In fact, they are one of the richest plant sources of this lesser known, but majorly important fatty acid. Emerging research indicates that palmitoleic acid may improve cardiovascular health, offer protection against insulin resistance, and may help boost our immune systems.

Macadamias have two especially powerful antioxidants: flavonoids, which are known for their ability to repair and restore damaged cells, reduce inflammation, and fight chronic diseases, and tocotrienol, a form of vitamin E that may protect against cancer.

Source: houseofmacadamias.com/pages/the-ultimate-superfood-health-benefits-of-macadamia-nuts

Recipe – Mikey’s Milkshake

Ingredients

2 cups pecans

8 dates

1 tsp. Celtic salt, or salt of choice

2-3 tsp. honey, or to taste

½ tsp. vanilla bean powder

5-12 macadamia nuts, depending on desired creaminess

Process

Soak pecans in water for about five minutes. Rinse, and soak again for another five minutes. Rinse. Place all ingredients in a high-speed blender. Turn to low until nuts are ground, then turn to high for 1-1 ½ minutes.

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.