Recipe

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.

 

Recipe – Coconut Macaroons

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Coconut

Botanically speaking, a coconut is a fibrous one-seeded drupe, also known as a dry drupe. However, when using loose definitions, the coconut can be a fruit, a nut, and a seed.

Did you know?

  • The name coconut is actually a combination of nut, and the Portuguese word coco, meaning head or skull.
  • Just like mangoes, cashews, and cherries, the coconut is actually a drupe and not a nut. The drupe is an item that has a fleshy outer part around a pit.
  • The coconut tree, botanically named Cocus Nucifera, can grow up to 82 feet high and produce up to 180 coconuts during a single harvest season.
  • Coconut water contains 94% water, on average, with approximately 46 calories in a cup.
  • Coconut oils contain MCTs—medium-chain triglycerides—which are easy to digest. The oil is a source of energy and has an accelerating effect on metabolism. Coconut oils are very healthy and good for the heart.
  • On average, three and a half cups of coconut equate to one tablespoon of fiber, the recommended daily amount of fiber for an adult.
  • Coconuts, in different forms, are anti-viral, anti-fungal, anti-bacterial, and anti-parasitical.
  • During World War II in the Pacific theater, coconut water was used to give emergency plasma transfusions to wounded soldiers.
  • The husk of a coconut can actually be burnt to act as a natural mosquito repellent, a process used in many countries around the world.
  • 5% of injuries in Papua New Guinea’s Provincial Hospital were reportedly caused by falling coconuts.

Coconut in its many forms—chips, butter, oil, or as a refreshing beverage—is used all around the world.

Source: unicomtea.com/20-fun-facts-about-coconuts

Recipe – Coconut Macaroons

Ingredients

¼ cup full fat coconut milk

3 Tbs. maple syrup

3 Tbs. chickpea flour

½ tsp. vanilla bean powder

¼ tsp. salt

finely grated citrus zest, optional

2 cups packed unsweetened shredded coconut, roughly chopped

Process

Line a large baking sheet with parchment paper. In a bowl, whisk the coconut milk, maple syrup, chickpea flour, vanilla bean powder, salt, and citrus zest, if using, until smooth. Add coconut, stirring until blended. Scoop tablespoons of dough with a small cookie scoop into compact rounds onto baking sheet, two inches apart. Bake at 325°F for 25–30 minutes until golden brown and firm to the touch. Transfer cookies to a cooling rack.

Note: The chickpea flour acts as an egg replacement with no chickpea taste.

Recipe – Pow Wow Potatoes

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Potato – Oh, We Love It

The potato. Oh, how we love it. Season it with herbs, fry it, bake it, roast it, or mash it. Make it into fries, hash browns, tater tots, or potato chips. I can’t imagine any other food item that is more versatile. The potato is a starchy root vegetable of the nightshade family, native to the Americas. The English word potato comes from the Spanish word patata, which is used in Spain.

The origin of the potato has been traced back to the region of modern-day Peru and northwest Bolivia, with the earliest archaeological evidence dating back to 2,500 BC. The potato made its way to Europe on the ships of returning Spaniards after the conquest of the Inca Empire. After 1750 it became an important food staple and field crop, and played a major role in Europe’s 19th century population boom.

Then, there were not as many varieties of potato as there are today, leaving the potato vulnerable to disease. From 1845–1852, the Great Irish Famine was caused by a plant disease known as late or potato blight, spreading rapidly throughout western Ireland and parts of the Scottish Highlands. Crops were devastated and resulted in starvation and disease. Roughly one million people died and, ultimately, 2.1 million people left Ireland.

Today there are 5,000 cultivated potato varieties around the world—3,000 are found in the Andes, mainly in Peru, Bolivia, Ecuador, Chile, and Colombia—and 200 wild species and subspecies. Whichever is your favorite, the potato certainly holds a top spot on the dining room table.

Source: wikipedia.org/wiki/Potato; Wikipedia.org/wiki/Great_Famine_(Ireland)

Recipe – Pow Wow Potatoes

Ingredients

5 or 6 potatoes

1-2 Tbs. olive oil

Garlic & herbal seasoning

Nutritional yeast

Braggs Liquid Aminos

Process

Cut the potatoes into large French fries, or a desired size, leaving the skin on. Place in a mixing bowl, mix lightly with olive oil, and sprinkle with garlic & herbal seasoning to taste. Then sprinkle with a light coating of nutritional yeast flakes.

Stir to coat evenly. Dribble sparingly with Braggs Liquid Aminos. Do not salt the mix. Spread the potatoes evenly over parchment paper or on a non-stick baking sheet.

Preheat the oven to 400°F, and bake for about 20 minutes—a little longer if the potatoes were cut into larger pieces. Remove from oven when golden, light brown.