Recipe – Cannellini Bean and Spinach Soup

Cannellini Beans

Cannellini beans are white kidney beans with a mild, nutty flavor and smooth, tender texture. Also known as Italian white kidney beans they resemble kidney beans in size and shape, but are creamy off-white in color. Popular all over the world, cannellini beans are integral to the classic Mediterranean dishes, particularly Italian cuisine. It’s not surprising as few foods can compare in nutritional properties and the benefits that they can deliver to health.

The nutritional and healthful qualities of cannellini beans, as well as those of many other legumes, have been thoroughly investigated. Researchers have come to the conclusion that their rich insoluble fiber, protein, minerals, amino acids, and vitamins makes them a real “superfood.”

3.5 oz. of dry cannellini Contains
(% of daily value)
calcium 24% phosphorus 43%
iron 130% zinc 33%
manganese 78% potassium 38%

These beans are a very good source of several B-complex vitamins like folates, pyridoxine, thiamin (vitamin B1), pantothenic acid, riboflavin, and niacin. Most of these vitamins work as cofactors for the enzymes in carbohydrate, protein, and fat metabolism. Dry cannellini beans hold 388 μg (mcg) of folates (97% of daily value). Folate, along with vitamin B12, is one of the essential cofactors for DNA synthesis and cell division.

The U.S. Dietary Guidelines for Americans recommends eating about 3 cups of legumes per week. To meet the weekly Dietary Guidelines for legumes, eat half a cup of beans every day. Round out the meal by incorporating cannellini beans in salads, pasta dishes, spreads, and soups.

Sources: foodtolive.com/healthy-blog/cannellini-beans-challenge-dangerous-illnesses; nutrition-and-you.com/cannellini beans

Recipe – Cozy Cannellini Bean and Spinach Soup

Ingredients

2 Tbs. olive oil, or water

½ medium red onion, finely chopped

1 large carrot, cut in small chunks

¾ tsp. salt

2 Tbs. flour of choice

1 cup unsweetened oat milk

3 cups vegetable broth

2 ½ tsp. Italian seasoning

1 ¼ tsp. garlic granules or powder

½ tsp. dried tarragon

2-15 oz. cans of cannellini beans, drained, rinsed

3 Tbs. nutritional yeast (optional)

1 packed cup baby spinach

Process

In a large pot add olive oil or water, and onion. Cook for about 2 minutes, stirring often. Add carrot and salt, and stir. Cover pot and cook for 4-6 minutes. Stir flour into vegetables until coated. Gradually pour in milk while stirring. Add broth, seasonings, beans, and nutritional yeast. Bring to a boil, then lower to a simmer and stir in spinach to wilt. Serve soup with crackers, sourdough bread, pita bread, or flat bread.

Recipe – Polenta Pizza

Corn

Corn is the third-most cultivated crop in the world, following wheat and rice. Originating in the Americas—but grown on every continent except Antarctica—over 440 million tons of corn are harvested yearly throughout the world. In 2019, US farmers planted 91.7 million acres of corn—the equivalent of 69 million football fields.

There are six main varieties of corn that come in different shades and combinations of white, yellow, red, blue, purple/black, and green. An ear of corn has about 800 kernels in 16 rows, always an even number with one silk strand for every kernel. A good ear of corn is juicy and sweet on its own, but can also be used in soups, chili, salsas, salads, breads, and crusts.

DID YOU KNOW? One variety of corn grown in Peru has kernels so large that they are eaten individually.

Eighteen nations of the world consume corn as their primary food source—twelve in Latin America and six in Africa. In the United States, corn is used in the production of so many foods that the number of products without at least a trace amount of corn is smaller than the number of those that contain corn.

Sources: factretriever.com/corn-facts; mydadssweetcorn.com/blog/corn-facts

Recipe – Polenta Pizza

Crust

2½ cups water

½ cup almond milk

1 cup cornmeal

1 tsp. sea salt

¼ tsp. dried thyme, or to taste

¼ tsp. dried oregano, or to taste

¼ tsp. dried basil, or to taste

1 Tbs. olive oil

Tomato Sauce

2 cups tomatoes, chopped

6-8 cloves garlic, chopped

2 tsp. lemon juice, or to taste

½ tsp. salt

Olive oil

Topping suggestions: sliced cherry tomatoes, red onion, bell pepper, olives

Process

Bring water and almond milk to a boil in a pot. Reduce heat to low. Add cornmeal and whisk until clumps are reduced and mixture thickens. Add salt and herbs. Continue to whisk for another 5-10 minutes. Remove from heat. Brush a baking sheet with oil and pour half the corn mixture on one side forming a ½-inch thick circle. Pour the remaining mixture on the other side of the sheet, making two pizzas. Cover the sheet and refrigerate until mixture thickens, about 30 minutes. Combine tomatoes, garlic, lemon juice, salt, and a drizzle of olive oil in a blender; blend to combine. Adjust seasonings. Remove crusts from refrigerator, top with tomato sauce and toppings of choice. Pop pizzas in the oven; bake at 375°F for 15 minutes or until crust is crispy.

Recipe – Apple Oat Bran Muffins

Some Facts About Apples

Originating in central Asia, there are 75,000 varieties grown worldwide. If a person ate one a day, it would take more than 20 years to try every variety.

Some apple varieties have red flesh instead of white. Varieties such as Pink Pearl and Kissabel have flesh that ranges from pink or orange to bright red. Some of these apples are even yellow or green on the outside and red on the inside.

A real-life Granny Smith discovered the apple that now bears her name. Back in the late 1800s, Mary Ann Smith from Australia discovered the apple tree in her backyard and began cultivating the now-popular variety.

The Red Delicious apple tree was discovered in Iowa. It might be the most commonly known out of all the North America 2,500 varieties.

Crab apple trees are native to North America and Asia. They were once called common apples and actually belong to the rose family.

It took over 30 years to develop the Honeycrisp apple. This sweet, aromatic apple is grown in Minnesota, and has soared in popularity over the last decade. The Honeycrisp apple became a parent (along with the Enterprise apple) to the Cosmic Crisp. Breeding between the varieties began at Washington State University in 1997, and 20 years later, the Cosmic Crisp was born. It is characterized by its dark-red skin, dense firm flesh, and expanded shelf life. First available in 2019, it has become a favorite of consumers.

Did you know? It takes the energy from 50 leaves to produce one apple. And that one apple makes about 1/3 cup of apple juice.

The average American eats close to 20 pounds of fresh apples per year—and even more when factoring in applesauce, apple juice, and other apple products.

Sources: minnetonkaorchards.com/apple-facts; britannica.com/plant/crabapple; wikipedia.org/wik/Cosmic_Crisp

Recipe – Apple Oat Bran Muffins

Ingredients

1 ½ cups Golden Delicious apple(s), cut into chunks

¼ cup apple juice concentrate or water

1 cup smashed banana

¼ cup light honey or maple syrup

1 tsp. orange zest

¼ cup almond or cashew butter

1 cup quick oats

1 cup oat bran

⅓ cup shredded coconut, unsweetened

⅓ cup walnuts or pecans, chopped

1 cup dates, finely chopped

Process

In a saucepan, lightly cook the apple chunks in apple juice or water until just wilted. Transfer to a mixing bowl. Add next 4 ingredients and mix together. Add the oats, bran, coconut, nuts, and dates; stir to combine. Spoon into paper-lined or prepared muffin tin ¾ full. Bake at 375° F for 25-30 minutes or until toothpick inserted in center comes out clean. Makes approximately 8 muffins.

Recipe – Spiced Lentil Soup

Red Lentils

Red lentils, also known as masoor dal, are a type of legume that is native to the Middle East and Southeast Asia. Small, round, and reddish-orange in color, red lentils have a smooth, creamy texture when cooked and are the quickest and easiest to prepare among lentil varieties, which is why they are the perfect ingredient for traditional Indian stews, dal, curries, and thick creamy soups.

Considered to be a superfood, red lentils are a powerhouse of essential nutrients. One of the main nutritional benefits of red lentils is their high protein content. One cup of cooked red lentils contains approximately 18 grams of protein, making them an excellent source of this essential nutrient. In addition to their high protein content, red lentils are also a good source of fiber. One cup of cooked red lentils contains about 16 grams of fiber. They are also low in fat, with just 1 gram of fat per cup of cooked lentils.

A ½-cup serving is an excellent source of folate and manganese, and a great source of thiamin, iron, phosphorus, potassium, copper, and B vitamins. Masoor dal is high in antioxidants, which is known to boost the immune system and protect the body from diseases and infections.

Look no further for a simple, nutritious, and delicious way to improve your diet.

Sources: supernutritious.net/what-is-the-nutritional-value-of-red-lentils-and-is-red-lentils-healthy-for-you; foodtolive.com/healthy-blog/red-lentils-benefits-nutrition-and-uses

Recipe – Spiced Lentil Soup

Ingredients

1 ½ Tbs. olive oil, or water

2 cups onion, diced

5 garlic gloves, minced

2 tsp. ground turmeric

1 ½ tsp. ground cumin

¼ tsp. ground cardamom

1 14-oz. can diced tomatoes

1 14-oz. can full fat coconut milk

¾ cup red lentils, rinsed and drained

3 ½ cups vegetable broth, or water and vegetable bouillon

½ tsp. salt, or to taste

red pepper flakes, to taste (optional)

1 5-oz. package baby spinach

2 tsp. fresh lime juice

Process

In a large pot, add oil or water, onion, and garlic. Sauté over medium heat for about 5 minutes until the onion softens. Stir in turmeric, cumin, and cardamom, cooking for 1 minute until fragrant. Add tomatoes, coconut milk, lentils, broth, and salt. Add red pepper flakes, if desired. Bring to slow boil, then reduce heat to medium and simmer uncovered for about 20 minutes or until lentils are tender. Stir in spinach until wilted. Add lime juice. Serve.

Recipe – Creamy Millet Breakfast Porridge

Millet

Millet is a starchy cereal grain rich in protein, carbohydrates and several vitamins and minerals. While it may look like a seed, millet’s nutritional profile is similar to that of sorghum and other cereals. It is an ancient grain, used both for human consumption as well as livestock and bird feed. There are two categories of millet—major and minor millets—with major being the most popular.

Because of its small size and hardness, it is drought and pest resistant, able to survive in harsh environments and less fertile soil.

Millet is widely consumed in developing countries throughout Africa and Asia, but has gained popularity in the West primarily because it is gluten-free.

Millet offers multiple health benefits:

  • High protein and fiber
  • Rich in antioxidants
  • May help control blood sugar levels
  • May help lower cholesterol

A potential downside is that millet contains anti-nutrients, compounds that block or reduce the body’s absorption of other nutrients and could lead to deficiencies in potassium, calcium, iron, zinc, and magnesium. Millet’s anti-nutrient content can be reduced significantly by soaking it overnight at room temperature, then draining and rinsing it before cooking. However, a person with a balanced diet isn’t likely to experience adverse effects.

Enjoy millet as a breakfast porridge, side dish, salad add-in, and cookie or cake ingredient.

Source: healthline.com/nutrition/what-is-millet

Recipe – Creamy Millet Breakfast Porridge

Ingredients

1 cup uncooked hulled millet

1 cup almond milk (or non-dairy milk of choice)

3 cups water

3Tbs. maple syrup + more to taste

Sliced strawberries, for topping

Chopped almonds, for topping

Process

  • Combine uncooked millet, almond milk, and water in a medium saucepan.
  • Bring to a boil, then reduce heat to medium and let it simmer for about 20-25 minutes, until millet is cooked and tender and most of the liquid has been absorbed.
  • Add the maple syrup and mix well for another 30 seconds.
  • Serve topped with sliced strawberries and chopped almonds.

Yield: 2 medium bowls

Recipe – Crockpot Steel Cut Overnite Oats

The Almond

What is a superfood? There are no set criteria, but the American Heart Association states that the general belief is that superfoods typically

  • are nutrient-rich
  • are beneficial for health on several fronts
  • help promote overall well-being in mind and body

Nuts and seeds, then, are true superfoods because they are full of minerals, high in fiber, a good source of healthy fats, full of protein, contain phyto-nutrients (antioxidants), help prevent chronic disease, help with weight loss, and promote longevity.

The almond, along with their fellow nuts like walnuts and cashews, contain vital vitamins, minerals, and fiber. Almonds specifically help stabilize blood sugar, are alkalizing to the body, and are a source of naturally-derived calcium and magnesium. Cancer studies have shown that they may have anticancer properties, and other health studies have found that the almond can lower blood pressure and the risk of heart diseases and diabetes.

It is a myth that almonds are fattening, as long you don’t eat them in excess (of course, this is a good practice to follow when consuming any food—See The Ministry of Healing, 298). Some say that almonds are the most nutritious of all nuts. Whether that is true or not, they are very beneficial for our health.

For all the above reasons, regular consumption of almonds is recommended. It is also recommended that almonds be soaked overnight before eating them, as this significantly improves their health benefits and digestibility. This is particularly welcome if you have a sensitive gut. However, there is no need to presoak when using a crockpot.

Sources: breastcancerconqueror.com/8-reasons-nuts-seeds-true-superfoords; healthshots.com/healthy-eating/superfoods/almonds-are-best-eaten-soaked-and-peeled-heres-why; timesofindia.indiatimes.com/life-style/health-fitness/diet/Almonds-are-not-fattening; Wikipedia

Recipe – Crockpot Steel Cut Overnite Oats

Ingredients

3 cups steel cut oats

8 cups water

2 cups almond milk

2 large apples, diced

2 Tbs. vegan protein powder

½ cup slivered almonds

2 Tbs. sesame seeds

2 Tbs. flax seed

2 Tbs. chia seed

½ – ¾ cup of raisins

Process

Cook on low setting in crockpot for 8-10 hours. Serve topped with vegan yogurt.

Recipe – Vegan Cheese and Dressing

Haystacks

Almost 70 years ago, a wonderful dish was created. Similar, in terms of ingredients to a taco salad, haystacks are composed of many ingredients. They are a combination of Fritos, tortilla chips, or rice, cooked beef, beans, or chili, followed by fresh vegetables such as lettuce, tomatoes, olives, peppers, and onions, and topped with various condiments such as guacamole, sour cream, ranch dressing, or salsa. All of these ingredients are laid out potluck-style and each individual can build their haystack according to their personal taste.

Haystacks are commonly found in three distinct North American religious subcultures: Seventh-day Adventists, the Amish, and the Mormons.

The Amish haystack has less of a Mexican influence and includes lettuce, chips, meat, and a spaghetti-like sauce, topped with the chopped vegetables and cheese.

The Mormon haystack has a more Asian influence and includes white rice, chicken pieces, cheese, celery, tomatoes, sliced almonds, coconut, chow mein noodles, and pineapple chunks.

Ella May Hartlein is credited with creating the Adventist version in the early 1950s. Adventist haystacks are vegetarian with no beef or other animal meats. If vegan, then other animal by-products such as cheese, ranch dressing, or sour cream are omitted. These items typically are replaced with soy sour cream and soy cheese, or home-made ranch dressing and cheese (see recipes below).

Source: Wikipedia.org/wiki/Haystack

Sabbath is approaching, maybe you should have haystacks

Recipe – Cheese & Dressing for Haystacks

Melty Cheese

2 c. water

1/4 c. raw cashews

1-1/2 tsp. salt

2 Tbs. tomato paste

1/8 tsp. turmeric

1/4 tsp. garlic powder

2-3 Tbs. cornstarch

3 Tbs. yeast flakes

1 Tbs. lemon juice

1 Tbs. olive oil

1/2 tsp. onion powder

Blend cashews in small amount of water. Then add remaining ingredients and blend until smooth. Cook in saucepan over low heat stirring constantly to prevent scorching.

Ranch Dressing

2 c. vegan mayo

1/2 Tbs. basil

1/4 tsp. garlic powder

2 tsp. lemon juice

1/2 Tbs. onion powder

1/4 tsp. salt

1 scant teaspoon fructose

1/8 tsp. paprika

Blend all ingredients together adding a little water at a time until it reaches desired consistency.

Recipe – Blueberry Apple Fold-Over Pie

Blueberries

Research reveals that there is a serious amount of interesting evidence to support eating a lot of blueberries—improved memory, reduced depression, prevention of diabetes and the formation of new neurons. There are nutrition scientists who have devoted their careers to studying blueberries.

They have found that rats who ate blueberries for two months showed improvements in working memory, did better than their peers at remembering how to navigate a water maze, became better at balancing on a narrow rod and walking on a rotating rod. And lest these findings be dismissed as a coincidence, researchers found blue anthocyanins—among the plant chemicals widely attributed with health benefits due to antioxidant properties—scattered throughout their cerebellum, cortex, hippocampus, and striatum.

Human studies have shown that blueberries lower blood pressure after eight weeks of daily ingestion and that children do better on cognitive tests after eating blueberries. In small trials, people who drank blueberry juice found a reduction in depressive symptoms, improved blood-sugar levels, and improvements in recalling words. Older adults who ate two cups of blueberries daily reportedly saw cognition and mobility improvements.

If any fruit is deserving of superfruit status, it is the blueberry. They are heroic. www.theatlantic.com/health/archive/2017/11/blueberries/545840/

Recipe – Blueberry Apple Fold-Over Pie

Ingredients

1 cup Granny Smith apple, cored and thinly sliced

¼ cup coconut sugar

1 Tbs. water

1 tsp. fresh lemon juice

1 Tbs. whole wheat pasty flour, or flour of choice

¼ tsp. salt

1 Tbs. plant-based butter or coconut oil

½ tsp. vanilla flavoring

1 cup blueberries, fresh or frozen

2 pie crusts

2 baking sheets

Process

  • In a saucepan, combine the apple, coconut sugar, water, and lemon juice.
  • Cook over medium heat until bubbly. Cover, lower heat to low, cook 6-8 minutes, stirring often.
  • In a bowl, mix flour, and salt. Stir into apple mixture until it thickens. Remove from heat; add butter or oil and vanilla. Fold blueberries into mixture. Let cool about 10 minutes.
  • Lay one pie crust on a baking sheet, lay the other crust on a second baking sheet.
  • Spoon half of filling onto center of one crust. Fold over pie crust to meet other edge. Press edges with fork tines. Cut a few small slits on top of crust. Repeat with the second crust.
  • Bake at 375° for 25-35 minutes, until crust is golden brown. Remove from oven. Let cool. Cut into desired servings.

Recipe – Lemon Broccoli Pasta Salad

Lemons

The lemon is a species of small evergreen trees native to Asia, primarily northeast India, northern Myanmar and China, although production had spread to much of the world by the 14th century. We can thank Christopher Columbus for their introduction to the Americas in 1493. By the 19th century, lemons were increasingly planted in Florida and California. As of 2020, top producers were India, Mexico, China, Argentina, Brazil, and Turkey—collectively 65% of global production.

The yellow fruit is used primarily for its juice for both cooking and cleaning. Its sour taste is a result of the level of the citric acid it contains (5% to 6% with a pH of about 2.2).

The lemon is a rich source of vitamin C, 64% of the daily value, which is essential for health. It can:

  • lower the risk of stroke
  • reduce blood pressure
  • help prevent cancer
  • boost the immune system
  • increase iron absorption
  • help prevent certain diseases such as scurvy
  • support heart health
  • prevent kidney stones
  • help control weight
  • improve digestive health

Sources: Wikipedia.org/wiki/Lemon; medicalnewstoday.com/articles/283476#nutrition; healthline.com/nutrition/6-lemon-health-benefits

Recipe – Lemon Broccoli Pasta Salad

Ingredients

1 lb. rotini pasta

1 ½ lbs. broccoli, trimmed and cut in bite-sized pieces

4 packed cups spinach

3 Tbs. vegan butter

Zest and juice of one large lemon

2-3 cloves garlic

1 cup vegan parmesan

Salt to taste

Process

  1. Boil water, add in pasta, turn down heat just a bit, and cook for 5 minutes.
  2. Add in the broccoli, stir, and cook for an additional 4-5 minutes or until the pasta is at your desired doneness.
  3. Drain all of the water and return the pasta/broccoli to the pot. Add in the spinach and lemon zest, stir, and cover the pot. Let sit for 5 minutes or until the spinach has begun to wilt.
  4. While you wait, heat the butter in a small skillet. Once just hot, add in the garlic and cook for about 2 minutes. Take off of heat.
  5. Stir into the pasta the garlic butter mixture, lemon juice to combine.
  6. Stir in the parmesan cheese until fully mixed in.
  7. Serve and garnish with a bit of extra vegan parmesan, a drizzle of olive oil, lemon wedges, and salt if desired.

Recipe – Granola Bites

Vanilla

Vanilla is a spice derived from orchids, primarly obtained from pods of the Mexican flat-leaved vanilla species. The vanilla orchid must be pollinated in order to produce the fruit from which the vanilla spice is obtained. Although one species of bee, the Eulema, found in Brazil, Argentina, Paraguay, northern Mexico, and occasionally in the U.S., is known as the orchid bee because it will pollinate the vanilla orchid, the majority of vanilla orchids are hand pollinated by a method discovered by a 12-year-old child in 1841. Growers tried to introduce the orchid bee in Europe, but the little buzzers weren’t interested in helping out.

There are three major species of vanilla; all are found in Mesoamerica. Because the cultivation of the plant is so labor-intensive, it is the second most expensive spice (after saffron) to produce. Nevertheless, it is widely used in baking, perfume production, and aromatherapy.

The fruit of the vanilla orchid is actually a seed capsule containing tiny, black seeds. The seed capsule ultimately ripens, opens at the end, and then dries out. The seeds can be seen as black specks in dishes prepared using whole natural vanilla. Both the pods and the seeds are used in cooking.

Source: Wikipedia

While researching for this article, I discovered that vanilla extract is 35 to 40 percent ethyl alcohol. Interestingly, almond extract is 90% alcohol. All extracts contain alcohol. Alcohol-free vanilla flavoring is available at certain stores or you can substitute an equal measure of maple syrup.

Recipe – Granola Bites

Ingredients

1 cup rolled oats

A pinch of salt

A pinch of ground cardamom

A splash of maple syrup

1/4 cup almond butter

1 Tbs. honey (a vegan substitute option is agave syrup)

1/4 cup dried berries, such as cherries, cranberries, or raisins

Process

With a fork, stir together oats, salt, and cardamom in a medium bowl. Stir in maple syrup, almond butter, honey, and dried berries.

Once the mixture is mixed well, use your hands to roll into one-inch balls.

If the mixture is too dry to roll into balls, add a bit more honey or almond butter.