vegan

Recipe – Apple and Pomegranate Jellies

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Pomegranate

The pomegranate, categorized as a berry, is a shrub that produces a red, round fruit about 2-5 inches in diameter. The skin is thick and inedible with hundreds of edible seeds within. Each seed is surrounded by a red, juicy and sweet seed covering known as an aril. The seeds and arils are eaten either raw or processed into pomegranate juice.

Pomegranates really shine in their wealth of powerful plant compounds, some of which have potent medicinal properties. Pomegranates pack two unique substances that are responsible for most of their health benefits.

Punicalagins

Punicalagins are extremely potent antioxidants found in pomegranate juice and the peel. They are so powerful that pomegranate juice has been found to have three times the antioxidant activity of red grape juice and green tea.

Test-tube studies have shown that punicalagins can reduce inflammatory activity in the digestive tract, as well as in colon cancer cells, diabetes, and breast cancer. Pomegranate extract may inhibit the reproduction of breast cancer cells—even killing some of them.

Punicic Acid

Punicic acid, found in pomegranate seed oil, is the main fatty acid in the arils. It’s a type of conjugated linoleic acid with potent biological effects which may help protect against several steps in the heart disease process. Several human studies have shown it improves cholesterol profile and protects LDL cholesterol from oxidative damage. One research analysis concluded that regular intake of pomegranate juice reduces high blood pressure levels in as little as two weeks, a major factor for heart disease.

If you wish to reap the many health benefits pomegranates have to offer, eat the arils directly or drink the juice.

www.healthline.com/nutrition/12-proven-benefits-of-pomegranate#TOC_TITLE_HDR_2

Recipe – Apple and Pomegranate Jellies

Ingredients

1 cup apple juice

1 cup pomegranate juice

1½ Tbsp. agar flakes

3-4 Tbsp. pomegranate seeds

Process

  • Pour the fruit juices in a saucepan; heat gently until quite warm, but not boiling.
  • Sprinkle the agar over the surface of the liquid; continue to heat without stirring, while the agar dissolves.
  • When the liquid starts to just bubble, stir in the agar, then simmer, stirring occasionally for a few minutes until all the agar flakes have thoroughly dissolved. Strain the hot jelly into four small serving glasses or dishes. Allow to cool slightly before transferring to the fridge until cold and set. Before serving, sprinkle a tablespoon or so of pomegranate seeds onto the top of each jelly.

Recipe – Hummus Tahini

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Chickpeas

Chickpeas are a type of legume, the most widely consumed legume in the world. Also known as garbanzo beans (called such in the Spanish-speaking countries), the most common type has a round shape and a beige color, but other varieties are black, green, or red.

They can be used in salads and stews, cooked and ground into paste to make a dish called hummus. Roasted and properly seasoned, chickpeas can be a crunchy addition to any meal.  The green plant can be eaten as a vegetable. Dried chickpeas need a long, slow cooking time and are ready when they are soft. Soaking chickpeas overnight first can significantly reduce the cooking time.

Research has shown that there is a direct connection between consumption of legumes and lower LDL cholesterol, lower incidences of certain cancers and improved health in diabetics, menopause relief, and weight loss. The fiber content also keeps the digestive tract healthy, and promotes regularity. Chickpeas reduce the appetite by helping you feel full longer after eating. Choline contained in chickpeas helps brain and nervous system function. It plays a role in mood, muscle control, learning, and memory, as well as the body’s metabolism.

Chickpeas are a great source of protein, iron, and other nutrients for those following a vegan or vegetarian diet.

Sources: Medical New Today and cals.arizona.edu

Recipe – Hummus Tahini

Ingredients

2 cups cooked garbanzo beans

½ cup lemon juice

½ cup Sesame Tahini

3 cloves of garlic or ½ tsp. garlic powder

½ to 1 cup liquid from garbanzo beans

Salt to taste

Process

Blend all ingredients well in a blender, adding liquid until desired consistency and smoothness is achieved. Best if blended to consistency of a thick paste, and not runny.

Recipe – Sun-Dried Tomato Bruschetta

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Sun-Dried Tomatoes

The tomato (Solanum lycopersicum) is a fruit from the nightshade family native to South America. While botanically it is a fruit, it is typically prepared and eaten like a vegetable.

Tomatoes are the major dietary source of the antioxidant lycopene and a great source of vitamin C, potassium, folate, and vitamin K, making it beneficial for heart and skin health and cancer prevention.

Fresh tomatoes are low in carbohydrates, consist mostly of simple sugars and insoluble fibers, and are 95% water.

Tomatoes are usually red when mature, but also come in a variety of colors, including yellow, orange, green, and purple, and many subspecies of tomatoes exist with different shapes and flavor.

Sun-dried tomatoes retain much of their antioxidants and vitamins and possess an intense sweet-tart flavor that is considerably more potent than fresh tomatoes, so a little goes a long way. They also have a chewier texture. Any type of tomato is good for drying, but the best tomatoes for drying are the Roma and San Marzano tomatoes.

How do you make sun-dried tomatoes? Lay them out in the sun, bake them in the oven or use a dehydrator. Drying essentially removes moisture from food and this inhibits the growth of fungi and bacteria and slows down the enzyme activity without deactivating them. These factors ensure that food doesn’t spoil easily and hence, makes drying a successful food preservation technique.

Source: healthline.com and nourishdoc.com

Recipe – Sun-Dried Tomato Bruschetta

Ingredients

12 (1/4-inch thick) sliced baguette (about ½ a large baguette)

1 Tbsp. olive oil

1/4 cup oil-packed sun-dried tomatoes

1/2 cup cherry tomatoes, chopped

1/4 cup vegan ricotta cheese

1 Tbsp. parsley or basil, chopped

Salt to taste

Process

  • Preheat the oven to 300 degrees.
  • Brush the baguette slices with olive oil.
  • Bake for 3-4 minutes until lightly toasted.
  • While the bread is baking, chop the sun-dried tomatoes into small pieces.
  • Toss with the cherry tomatoes until combined.
  • Spread vegan ricotta cheese on each baguette and top with tomato mixture.
  • Sprinkle with parsley or basil, if desired. Add salt to taste.

Recipe – Date “Bon Bons”

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The Humble Date

The fruit of the date palm tree, the date, is believed to have originated somewhere around the Persian Gulf. It is considered one of the oldest cultivated fruits and is part of the staple diet in Middle Eastern countries. When ripe, they are brown and shriveled, resembling a prune. There are several varieties of dates categorized into three groups based on their sugar content – soft, semi-dry and dried.

Consumed in both fresh and dried form, they are sweet with a rich, deep flavor and slightly chewy texture. They can be chopped, candied, stuffed and added to various recipes and even used as a substitute for refined sugar. Besides their rich taste, they are a powerhouse of nutrition that can boost your energy and have a number of health benefits. Here are just a few:

Dates are high in iron making them the perfect home remedy for iron deficiency (anemia).

Dates contain potassium and are a natural laxative, so they can help with both constipation and diarrhea.

Dates contain fluorine which inhibits tooth decay by removing plaque and strengthening tooth enamel.

Dates contain organic sulphur which reduces allergic reactions and seasonal allergies.

There are several varieties of dates. The Medjool (Morrocco), Barhi and Halawy (Iraq), Hayani (Egypt) and Iteema (Algeria) to name a few.

Source: 18 Benefits of Date Fruit and Its Nutrial Value by Vineetha in Fruits healthbeacon.com

Recipe – Date “Bon Bons”

Simmer together until soft, then cool:

2 cups chopped dates

½ cup orange juice

Put in a large bowl and add:

1 cup walnuts, chopped fine

1 ½ cups unsweetened, shredded coconut

½ tsp. vanilla

Mix well and roll in unsweetened, shredded coconut. Refrigerate.

Recipe – Cucumber Salad

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What am I? Fruit or Vegetable?

The cucumber is a creeping vine plant of the Cucurbitaceae gourd family that bears cucuminform fruit. It originated in South Asia, but now grows on most continents. There are three main varieties of cucumber – slicing, pickling and burpless/seedless. The cucumber roots in the ground and grows up supporting frames by wrapping around or it will simply sprawl along the ground. It has large leaves that form a canopy over the fruit. While the cucumber is classified as a type of botanical berry, it is perceived as a vegetable. It is low in calories, fat, cholesterol and sodium.

BENEFITS
Hydration – Consist mostly of water and contain important electrolytes to help prevent dehydration which is essential to maintain a health intestine
Bone Health – Rich in Vitamin K it helps with blood clotting and supports bone health; it also contains Calcium and Vitamin D
Cancer – Contains cucurbitacin which may stop cancer cells from reproducing and the fiber found in the skin of the cucumber may help prevent colorectal cancer
Cardiovascular Health – The fiber and cucurbitacins found in the cucumber skin may also help prevent atherosclerosis and high blood pressure
Diabetes – May play a role in controlling/preventing diabetes by lowering blood sugar or stop blood glucose from rising too high
Inflammation – May have anti-inflammatory benefits that aid the immune system fight against cardiovascular disease, diabetes, autoimmune conditions, depression and cancer
Skin Care –  Contains nutrients that can help cool and soothe skin, reducing swelling and irritation and alleviate sunburn; placed on the eyes it can help decrease puffiness and a face pack of cucumber juice and yogurt can reduce dry skin and blackheads

Recipe – Cucumber Salad

Ingredients

½ cup chopped onions
2 cups chopped tomatoes
3 ½ cups chopped cucumbers
¼ tsp. celery seed
¾ tsp. dill weed
¼ tsp. salt
¼ tsp. garlic powder
1 cup soy sour cream

Process

Combine all ingredients into bowl and gently mix together. Serve immediately or chill first. Yields 5 cups.

Recipe – Raw or Baked Fruit Crisp

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Peach—The Perfect Fruit

The peach is a type of stone fruit that encloses a seed within a hard stone or pit inside the fruity flesh. It is a member of the rose family distinguished by its velvety skin, also belonging to the same family of trees as the almond, thus the kernel’s remarkably similar taste to an almond.

Peaches originated in China, were then brought to India and the Middle East where they were introduced to the Europeans. Spaniards brought peaches to South America and the French introduced them to Louisiana. The English took them to their Jamestown and Massachusetts colonies. Columbus brought peach trees to America on his second and third voyages.

Nectarines and peaches are the same species. The skin of the nectarine lacks the fruit-skin trichomes (fuzz) characteristic of a peach, a mutation in a single gene thought to be responsible for the difference.

Peaches are more than a delicious fruit. They are incredibly nutritious, filled with necessary vitamins and minerals. Peaches are a rich provider of vitamin A, beta-carotene, and vitamin C. They are also a good source of vitamin E, vitamin K, vitamin B1, vitamin B2, vitamin B3, vitamin B-6, folate, and pantothenic acid. They also offer a rich treasure of minerals such as calcium, potassium, magnesium, iron, manganese, phosphorous, zinc, and copper.

Peaches can be eaten raw, juiced, dried, baked, broiled, sautéed, added to salads, salsas, blended into smoothies, used in desserts.

Recipe – Raw or Baked Fruit Crisp

Ingredients

3 cups chopped fruit [stone fruit and berries (i.e., peaches, blackberries)]

1/8 tsp. cardamom

1/8 tsp. coriander

1 drizzle maple syrup or honey

1 drizzle coconut oil (if baking)

Topping

1/2 cup unsweetened shredded coconut

1/3 cup almond flour or 1/4 cup coconut flour

1/8 tsp. cardamom

1/8 tsp. coriander

sea salt, pinch

1/4 cup raw pecans

2-3 medjool dates, pitted (more for sweetness/texture)

1 Tbsp. maple syrup or honey

1-2 Tbsp. drippy coconut butter, optional (blend coconut shreds in high-speed blender until butter-like)

1 Tbsp. melted coconut oil (if baking)

Process

Add fruit of choice to an oven-safe dish (if baking), or to a serving bowl. Top with cardamon, coriander, and maple syrup or honey; toss to combine.

To a food processor or blender add shredded coconut, almond or coconut flour, cardamom, coriander, salt, pecans, and dates, maple syrup or honey, coconut butter and coconut oil (if baking); pulse until a loose meal is achieved, being careful not to over-blend.

If too dry, add more dates or maple syrup and pulse. Taste and adjust flavor as needed. Spoon over raw fruit for baking.

If baking, bake for 20-28 minutes at 325 F. or until fruit is tender and topping is golden brown.

Enjoy raw or baked. Top with dairy-free yogurt, ice cream, or whipped topping.

Recipe – Flaxseed Waffles

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Flaxseed

Flaxseed, also called linseed, has many medicinal properties and contains dietary fiber, antioxidants, omega 3 fatty acids (lignans), minerals, vitamin B Complex, magnesium, zinc, iron, potassium, manganese, thiamine, plant-based protein and folate.

Health benefits include:

  • Improved cardiovascular health
  • Improved immunity
  • Decreased menopausal and hormonal imbalance symptoms
  • Healthier skin and hair
  • Reduced sugar cravings and helps with weight loss

In addition, it can be used in the management of type 2 diabetes, asthma, and regulating blood pressure. It supports digestive health, lowers cholesterol, is an anti-inflammatory and may lower the risk of certain types of cancer. It is also gluten-free.

Flaxseed is best used in ground form since, when eaten whole, it is more likely to pass through the intestinal tract undigested, which means your body doesn’t get all the healthful components.

When used in cooking, flaxseed can be used as an egg substitute or thickener, sprinkled over oats, cereals, yogurt and in smoothies, added to cheese spread or mayonnaise in a sandwich or pressed to make linseed oil.

Recipe – Flaxseed Waffles

Ingredients

2 cups oats

½ cup cornmeal

½ cup cashew pieces

½ cup flaxseed

¼ cup cornstarch or arrowroot powder

½ tsp. salt

2+ cups water

1 Tbsp. apple or orange juice concentrate or 2 tsp. honey or agave syrup or 1 pitted date

Process

Place all in blender and blend until smooth—at least one minute. If necessary, add more water to achieve batter-like consistency.

Pour into hot waffle iron and bake until done.

Serve with your choice of topping.

Recipe – Maple Almond Ice Cream

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Coco Palm

Coconut—is it a fruit? a nut? a seed? Coconut can be a fruit, a nut, and a seed. Scientifically, it is a fibrous, one-seeded drupe. Brown and hairy on the outside, white and creamy on the inside, coconut is a fruit which grows on coconut palm trees and is widely found in the tropics and subtropics.

Coconut is from the Arecaceae family, also known as the palm family. Theories of where the plant originated stretch from the Americas, the Indo-Pacific region, and Australia. The coconut tree grows up to 80 feet tall with large sweeping leaves about 19 feet long, producing the first fruit at about 6-10 years, but not producing its peak crop until 15-20 years old.

The coconut has four layers: the smooth, greenish, thin outermost “skin” of the drupe or the exocarp; the fibrous husk known as the mesocarp; the hard woody layer surrounding the flesh, called the endocarp; and the white, fleshy, edible meat or endosperm, which surrounds the hollow, fluid-filled, central cavity housing a translucent, sweetly flavored fluid.

Depending on the age of the coconut, the texture of the meat will vary. Younger coconuts produce a gelatinous, jelly-like meat with a light flavor that can easily be eaten from its shell with a spoon. More mature coconuts provide firmer, sweeter meat that is rigidly attached to the shell.

Most parts of the tree and fruit can be used for a range of culinary and non-culinary uses, earning it the Malayan title of “the tree of one thousand uses.” The fruit of the coconut yields milk, oil, water, flour and solids, making it an extremely versatile fruit for cooking and baking.

Recipe – Maple Almond Ice Cream

Ingredients

3 cups almond milk, unsweetened

1 can lite or full fat coconut milk (depending on preferred richness)

1 ½ cups cashews

¾ cup maple syrup (less, if desired)

1 Tbsp. vanilla extract, alcohol-free

pinch of salt

Process

  • Put all ingredients into a high-speed blender. Blend until creamy and smooth.
  • Pour the mixture into an ice cream maker and follow manufacturer’s instructions.
  • Churn for about 45 minutes or until solid.
  • Or freeze mixture in ice cube trays until solid. Place cubes in blender and blend lightly.
  • Sprinkle with crushed pistachios, roasted pecans or walnuts.
  • Enjoy this creamy, smooth, delectable dairy free dessert.

Recipe – Greens and Olives

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Choose Your Olive Wisely

Olives and olive oil were not only an important component of the ancient Mediterranean diet, but also one of the most successful industries in antiquity. The olive also came to have a wider cultural significance, most famously as a branch of peace and as the victor’s crown in the ancient Olympic Games.

Although oil was a common product, it was not necessarily a cheap one and there were different grades of quality.

“Traditional fermentation is a slow process caused by the action of yeast and bacteria, and it produces a food that is brimming with healthy compounds and active cultures that are good for you. But in today’s ‘faster is better’ world, olives are much more likely to be treated with lye to remove the bitterness, then packed in salt and canned. ‘Processed’ olives are those that have been through a lye bath; the more ‘old-fashioned’ (and way better) method is to cure them in oil, brine, water, or salt. Those are known as ‘oil-cured,’ ‘brine-cured,’ ‘water-cured,’ or ‘dry-salted’ olives. …

“Olives and their oils contain a host of beneficial plant compounds, including tocopherols, flavonoids, anthocyanins, sterols, and polyphenols. Polyphenols are probably what give olives their taste; the polyphenols from olives have anti-inflammatory activity, improve immune function, help prevent damage to DNA, and protect the cardiovascular system. …

“The fat in olives (and olive oil) is largely the mono-unsaturated fat oleic acid, which has been associated with higher levels of protective HDL (“good”) cholesterol. A number of studies have shown that people who get plenty of mono-unsaturated fat are less likely to die of heart disease.” The 150 Healthiest Foods on Earth, Jonny Bowden, Ph.D., C.N.S., 232.

Recipe – Greens and Olives

Ingredients

4 garlic cloves, sliced or chopped

8-10 cups torn/chopped mixed greens such as chard, kale, turnip greens, etc.

½ cup or more olives, cut in half

2 Tbsp. fresh squeezed lemon juice, or more

¼ tsp. red pepper flakes, optional

salt, to taste

Process

Heat 1 Tbsp. oil in a large skillet over medium heat. Add garlic and cook, stirring often, until beginning to brown, about 2 minutes. Add pepper flakes, if using. Cook and stir another minute. Add greens a handful at a time, tossing until wilted between additions; season with salt and cook until all greens are wilted and softened, about 3 or more minutes longer. Add olives and lemon juice and toss to combine; season with more lemon juice or salt, if desired.

Recipe – Sesame-Flax French Toast

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The Dynamic Sesame Seed

Even though sesame seeds are small, they are a powerhouse of nutrition. These seeds are admired all around the world for their slightly sweet, nutty flavor and aroma. The sesame seed is highly valued for having one of the highest oil contents of any seed (up to 50%) which contains essential fatty acids and is revered in some cultures for its healing properties. Sesame oil is high in vitamin E, a natural fat-soluble antioxidant which protects against heart disease and aging. Vitamin E in particular is a powerful antioxidant that lowers cholesterol, protects against cardiovascular disease, and may prevent cataracts and Alzheimer’s disease.

Sesame seeds are also high in protein and are about 25% protein by weight, as well as a good source of fiber. They also are rich in essential minerals like copper, calcium, magnesium, manganese, iron, selenium and zinc.

A well rounded, healthy diet will include sesame seeds because they are incredibly nutrient dense. Sesame seeds are rich in minerals which build and strengthen bones, promote healthy thyroid and hormone function, boost immunity, revitalize skin and are a good source of iron, important for those suffering from iron deficiency anemia.

Sesame seeds can be considered a superfood because they are high in the nutrients our bodies need to maintain an optimal level of health. (Excerpted from www.nationalnutrition.ca/articles/supplements/supplement-articles-sesame-seeds/)

Sprinkle on salads, vegetables, use in stir-frys, breads, rice dishes, seasonings, grind for tahini.

Recipe – Sesame-Flax French Toast

Ingredients

1 ½ cups organic soy, cashew, or almond milk

2 Tbsp. ground sesame and/or flax seeds

3-4 dates pitted, cut in half

2 tsp. whole wheat pastry flour, or other whole grain flour, or arrowroot

½ tsp. vanilla or maple flavoring

½ tsp. orange zest

¼ tsp. coriander

½ tsp. lecithin granules (optional)

6 slices whole grain bread

Process

  1. Blend first 4 ingredients until very smooth, adding milk as needed until pancake batter consistency.
  2. Add vanilla or maple flavoring, orange zest, coriander and lecithin granules; blend briefly again. Pour into a shallow dish/bowl.
  3. Dip bread slices into batter, flipping to coat both sides well and allowing it to soak in, about 10-15 seconds.
  4. Brown both sides in an oiled skillet. If baking in oven, preheat at 475˚ F, then place battered bread on a hot baking sheet that has been sprayed with nonstick spray.
  5. Bake 5-7 minutes until bottoms are golden brown. Flip for an additional 2-3 minutes.
  6. Pour a warm fruit compote, thickened with cornstarch or arrowroot powder, over toast; top with vegan yogurt, fresh berries and sliced bananas.