19

Dec. ’21

Tabouli

tabouli

There are many recipes for tabouli, but most don’t create the type I like: full of parsley and lemon juice, and no mint. Tabouli is a nutritious, joyous salad that always feels festive to me.

The bulgur gives nutritious carbohydrate power, the mix of oil and lemon juice bring out the bulgur’s B vitamins, and the parsley and tomato combine to up the salad’s Vitamin C absorbability.

Makes 4 cups 

Ingredients

½ cup bulgur

1 cup boiling water

3 cups finely chopped parsley

¼ cup finely chopped green onions

2 cloves garlic, finely chopped (1 Tbsp)

1 very ripe medium size, tomato, finely chopped

1/3 cup olive oil

3-5 Tbsp lemon juice

1 tsp salt

¼ tsp sumac

¼ tsp baharat (or 1/8 tsp paprika and 1/8 tsp ground cumin)

Steps

  1. Place bulgur in a large bowl and cover with boiling water. Let sit, uncovered, for 20 minutes. (There’s no need to drain unabsorbed water.)
  2. Add rest of ingredients in no particular order, although I like to add the oil and spices before the vegetables.
  3. Mix well and let sit at least 30 minutes.
  4. Taste and adjust seasonings, as needed.
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02

Nov. ’20

Red pepper delight (vegan)

This recipe enhances the natural flavor of red peppers. The main ingredient is red peppers and the other ingredients either enhance their flavor or add nutrition. The peppers can be served as a side dish or in a sandwich. It’s yummy and nutritious!

Makes about  2 1/2 cups

Ingredients

2 Tbsp coconut oil

1 Tbsp rice vinegar

2 Tbsp raw sunflower seeds

3/4 tsp fresh green herb (such as rosemary, tarragon, or savory [I used winter savory]), minced

3 medium-large size red peppers, sliced thinly (about 3 cups)

2 Tbsp very fresh parsley, minced

½  tsp salt (not coarse)

Steps

  1. Mix coconut oil, rice vinegar, green herb, and sunflower seeds in a dish.
  2. Add the sliced red peppers and mix well.
  3. Sprinkle the parsley, and then the salt on top. Do not mix.
    red pepper 1
  4. Let the red pepper dish sit for 1/2 hour.
  5. Mix.

Note

This red pepper dish can be kept in the refrigerator for a week.

 

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10

Sep. ’20

Beety beet spread (vegan)

 

There are many yummy and nutritious spreads called beet spread that are based on hummus beans, nuts, or yogurt/sour cream/cheese. I wanted to eat a beet spread that is based on beets, so this is the spread I was inspired to make. It’s yummy and nutritious!

Makes about  1 2/3 cups

Ingredients

1 2/3 cups chopped roasted beets

1 tsp chopped fresh ginger

1 tsp nutritional yeast

¼ tsp cinnamon

¼ tsp ground cumin

1 ½ – 2 tsp balsamic vinegar

3 Tbsp olive oil

½  tsp salt

1-5 Tbsp water

Steps

  1. Place chopped beets and ginger in a food processor, and process until they are in small pieces, but not ground.
  2. Add the spices, balsamic vinegar, and oil, and process until the mixture looks uniform and somewhat easy to spread.
  3. Taste the mixture, and adjust spices and vinegar to taste.
  4. Add 1-2 Tbsp water, process the mixture, then check that the mixture is the right consistency for spreading. If it’s not, add more water and process until it reaches the consistency you like.

The beet spread is ready to use or store in the refrigerator.

Note

Every week, I roast 10-15 beets so that I’ll have a ready supply of roasted beets. I clean the beets well, leaving the skins intact, trimming the crown and tail, and cutting off hard parts and roots.

 

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12

Aug. ’20

Yumtritious chocolate balls (vegan and gluten-free)

 

Chocolate balls 2

This recipe is yummy and nutritious: yumtritious!

The chocolate flavor comes from cocoa powder (or cacao powder), Two types of nuts are used because each type adds its own nutritious aspects. Sweetness comes from the dates, carob powder, and coconut coating. Extra nutrition and texture come from the sesame seeds and lecithin.

This recipe is my second one for chocolate balls. The other recipe, Chocolate sesame date balls, relies on tahini paste and dates to hold their shape. Yumtritious chocolate balls are based on nuts and dates.

Yumtritious chocolate balls satisfy the sweet tooth and nourish the body at the same time!

Makes 30 chocolate balls, depending on size

Ingredients

1/2 cup walnuts

1/2 cup cashews

1/3 cup cocoa or cacao powder

1 Tbsp carob powder

1 1/2 Tbsp sesame seeds

1 tsp lecithin granules

1 packed cup medjool dates, pits removed and cut in halves or quarters, plus 1-4 more dates if the mixture is not sticky enough (halawi dates are also good in this recipe)

Unsweetened shredded coconut

Steps

  1. Place walnuts and cashews in a food processor, and process until they are in small pieces, but not ground.
  2. Add cocoa powder, carob powder, sesame seeds and lecithin, and process until the mixture looks uniform.
  3. Add dates, about 1/3 cup at a time, and process after each addition. Check the mixture after you’ve added the cup of dates. If the mixture isn’t sticky, add 1-4 more dates. You want the mixture to stick together when you roll it between your fingers, but you don’t want to add too many dates which could take over the chocolate flavor.
  4. Roll the mixture into balls, and then roll in the shredded coconut.

Notes

  • The dates process more easily when they are soft. If you keep the dates in the refrigerator, let them come to room temperature before using them.
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15

Apr. ’18

Vegan veggie-lentil scramble

Vegan veggie lentil scramble 2

I am in the process of working my way into eating vegan. It’s a process because I like eggs, mainly because they are quick to prepare and versatile. I asked Spirit for help with my transition, and I received this egg substitute recipe that was relatively quick to prepare and tasty–not amazingly tasty, but tasty enough to be included in Yumtritious Eating! I will be receiving more scramble recipes to help me with my move to veganism.

 Makes 2 cups, 1 serving

Ingredients

1 tsp mustard

1 Tbsp water

1/4 tsp tahini paste (from whole sesame seeds is best)

1 small radish

1/3 cup red lentil flour

1 medium size or 2 small tomatoes

1 1/2 Tbsp vegetable oil, preferably cold pressed

Salt to taste

Steps

  1. In a bowl, mix the mustard and water, then mix in the tahini paste.
  2. Dice the radish (equal to 3-4 Tbsp), then add it to the bowl and mix it in well.
  3. Add the red lentil flour to the bowl and mix it in well. The mixture will be crumbly.
  4. Dice the tomato (equal to 3/4-1 cup), then add it to the bowl and mix it in well.
  5. In a medium sized skillet, heat the oil over medium heat.  (Make sure the bottom of the skillet is completely covered by the oil because lentil flour can get stuck.)
    Vegan veggie lentil scramble 1
  6. When the oil is hot, spread the mixture thinly in the skillet so that as much as possible is touching the skillet. Leave it to cook for 4 minutes.
  7. With a spatula, flip the mixture over and continue cooking for 2-3 minutes.
  8. Remove the skillet from the heat, and immediately scoop the mixture onto a plate.

 

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22

Mar. ’18

Creamy Ginger-Beet Soup (vegan)

Soup-creamy ginger beet

This soup is a healing soup, full of the force of its healing ingredients. If you’re not a ginger fan, skip this recipe because the ginger flavor is strong. You can add more garlic to increase the garlic flavor and effects (I would have used more when I made the recipe, but I had run out of garlic.)

This soup is especially helpful when healing from viral and prion infections. (I never heard of a prion infection until I spiritually received the instructions for this soup. A prion infection is not well understood, but it can be treated. Fortunately, prion infections are rare.)

This soup is great to eat at any time, especially when you’re feeling fine, because it’s yummy and nutritious!

Ingredients

Soup-creamy ginger beet ingredients

1 Tbsp olive oil or other vegetable oil

1 large onion, chopped

2 bay leaves

2 medium garlic cloves, chopped

1 large piece of ginger chopped (2-3 Tbsp)

4 beets, peeled and chopped (equal to 4 cups)

1 tsp dried tarragon

2 medium white potatoes, peeled and chopped (equal to 3 cups)

7 cups water

1 Tbsp tahini paste (from whole sesame seeds is best)

1 1/2 tsp salt

1/2 tsp white pepper

Additional salt and pepper to taste

Steps

  1. In a large pot, heat the olive oil on medium heat and sauté the chopped onion and bay leaves for 5 minutes.
  2. Add the chopped garlic and ginger, and sauté for 2 minutes.
  3. Add the chopped beets and mix well, then add the tarragon and mix well.
  4. Add the water and white potatoes.
  5. Bring the soup to a boil, lower the heat, cover, and cook for 40-50 minutes (the smaller the pieces of beets and potatoes, the quicker the soup cooks).
  6. Check that the beet pieces are soft. If they aren’t soft, cook for 10 minutes more.
  7. Remove the two bay leaves, then stir in the tahini paste, salt and pepper.
  8. Remove from heat, then puree. Taste and correct the seasonings. if needed.
Servings: 6-8
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13

Mar. ’18

Creamy Orange Soup (vegan)

Orange soup

This soup is versatile and changes according to the orange-colored vegetables in your kitchen. If you have a large piece of pumpkin or a butternut squash, the flavor of the soup will be dominated by the pumpkin/squash. Larger amounts of carrots or sweet potatoes will also change the flavor. I prefer to have a balanced amount of orange vegetables so that their flavors mix and don’t dominate. The zucchini doesn’t affect the color, but adds slightly different nutrition and lessens the dominance of the other vegetables. In many creamy soup recipes, dairy thickeners are used. In this recipe, white potatoes add the creaminess and additional nutritional value.

The soup will be pureed, so you don’t need to chop the vegetables into tiny pieces (unless you want the soup to cook more quickly).

Ingredients

3 Tbsp olive oil or other vegetable oil

1 large onion, chopped

3-4 medium carrots, chopped

1 medium/large piece of pumpkin or a butternut squash, chopped

1 large sweet potato, chopped

3 medium garlic cloves, chopped

2 medium zucchini, chopped

2 medium white potatoes, chopped

8 cups water (or more, depending on the amount of vegetables and if you want the soup to be thinner)

3 tsp natural bouillon powder

2 tsp salt

1/2 tsp white pepper

1/4 tsp nutmeg

Additional salt and pepper to taste

Steps

  1. In a large pot, heat the olive oil and sauté the chopped onion until starting to soften.
  2. Add the rest of the chopped vegetables (except the white potatoes) and sauté for 5 minutes.
  3. Add the water and white potatoes.
  4. Bring the soup to a boil, then add the bouillon, salt, and pepper.
  5. Lower the heat, cover, and cook for 45 minutes.
  6. Stir in the nutmeg.
  7. Remove from heat, then puree. Taste and correct the seasonings. if needed.
Servings: 8-10

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21

Feb. ’18

Chocolate sesame date balls (vegan and gluten-free)

Chocolate sesame date balls

There are many recipes for chocolate balls. Some of the recipes are not nutritious at all (full of sugar and other health-saddening ingredients) and some are very nutritious (sweetened with fruit and full of nutritious ingredients).

This recipe is nutritious (of course) and yummy! The chocolate flavor comes from cocoa powder (or cacao powder) with a bit of carob powder to up the nutritional value. If you like the flavor of carob, increase the ratio of carob powder to cocoa powder. If you prefer a more chocolaty flavor, add less (or no) carob powder.

Sesame seeds up the nutritional value and add a bit of crunch. If you prefer a smoother texture, leave them out.

If you like coconut, coat the balls in coconut. If you love coconut!, add some to the mixture.

This dessert satisfies the sweet tooth and nourishes the body at the same time. Yumtritious!

Makes 20-24 balls,
depending on size and how much dough you snitch while making them 🙂

Ingredients

1 cup medjool dates, pits removed and cut in halves or quarters

1/4 cup  tahini paste (from whole sesame seeds is best)

1/4 cup cocoa powder or combination of cocoa powder and carob powder

Pinch of ground nutmeg

1 Tbsp sesame seeds (optional)

Unsweetened shredded coconut for coating the balls (optional)

Steps

  1. Place all the ingredients in a food processor, and process until they are all combined.
  2. Roll the dough into balls.
    Chocolate sesame date balls 2
  3. (Optional) Roll the balls in the shredded coconut.
    Chocolate sesame date balls with coconut

Notes

  • I doubled the recipe, so the pictures show more balls than you will get without doubling it.
  • The dates should be soft when you place them in the food processor. If you keep the dates in the refrigerator, let them come to room temperature before using them.
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08

Jan. ’18

Chicory Leaves with Lentils and Hazelnuts (vegan)

 

Chicory leaves and lentil hazelnuts

Today I went to the local Farmers Market and picked up several bunches of chicory leaves. This is the season for chicory, and it looked so inviting that I had to buy it. (It’s not pretty and it was rather dirty, but it called to me nonetheless.)

Chicory leaves

The chicory I bought is grown near my home in the middle Galilee, and it looks like the varieties called Catalogna and wild chicory. It was full of soil so I washed it well using the instructions for “Cleaning leafy greens and other dirt-filled veggies” on the Food Prep Tips page.

Chicory is very nutritious, so it’s a worthwhile green to learn to work with. Once I got it home, I had no idea what to do with it so I asked Spirit for a yumtrititious recipe. Since it’s cold outside, I wanted to make a warm dish, and I was hungry so I wanted a recipe that I could make in under an hour. Here is the recipe that Spirit gave me. Thanks, Spirit!

The recipe has two parts: the chicory part and the lentil-hazelnut part. I’ll present the instructions for each part separately, but I made them at the same time.

Chicory Leaves with Lentils and Hazelnuts -cooking

Makes 4 cups 

Ingredients for the Lentil-Hazelnut mixture

1/2 cup green lentils, sorted and washed

1 1/4 cups water

1 tsp turmeric

1/3 cup chopped hazelnuts

1/4 tsp mustard powder

1/8 tsp black pepper (in most of my recipes I use white pepper, but here I wanted a stronger pepper taste)

 

Steps

  1. In a small pot, bring the lentils, water and turmeric to a boil, then lower the heat. Cook the lentils for 20-25 minutes until the water has evaporated. The lentils should be a bit chewy and not soft. (Add 1-3 Tbsp water during the cooking to keep them from sticking to the bottom of the pot.)
  2. Mix in the chopped hazelnuts and continue cooking for 5 minutes. Stir regularly to keep the mixture from getting too stuck to the pot.
  3. Turn off the heat, then add the mustard powder and pepper.
  4. Set pot aside.

Ingredients for Chicory saute

3 Tbsp olive oil

2 medium size onions, chopped

7 cups (packed) chopped chicory

1 1/2 tsp cardamom

1 tsp coarse salt

1/4 c milk substitute (I used rice-almond milk)

Steps

  1. In a large pot, saute the onions in olive oil until the onions are soft (5-6 minutes).
  2. Add the chicory and saute 7 minutes.
  3. Stir in the salt and cardamom, then add the milk substitute and stir until the milk is completely mixed in.
  4. Remove from heat and add the lentil-hazelnut mixture.

 

 

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31

Dec. ’16

Yummy chocolate rice cereal squares (vegan and gluten-free)

 

chocolate-rice-cereal-squares

Chocolate and crispie rice cereal (brown rice, of course) are a yummy dessert combination. Peanut butter binds them and agave, coconut, and yellow raisins sweeten them. Slivered almonds add extra crunch. This dessert satisfies the sweet tooth and nourishes the body at the same time. Yumtritious!

Ingredients

chocolate-rice-cereal-squares-ingredients

2/3 cup natural peanut butter
(The peanut butter I use is thin. If your peanut butter is thick, add 1 Tbsp coconut oil or other vegetable oil.)

1/4 cup agave syrup

1/4 cup cocoa powder

2 Tbsp unsweetened shredded coconut

3 Tbsp chopped yellow raisins

3 Tbsp slivered almonds

3 cups brown rice crispie cereal (preferably unsweetened)

Steps

  1. In a medium size bowl, mix the peanut butter and agave until smooth.
  2. Add the cocoa powder and mix well.
  3. Add the coconut, raisins, and almonds and mix.
  4. Add the cereal and mix until all the cereal pieces are well coated.
  5. Place the mixture into an 8 x 8 inch/20 x 20 cm baking dish, and spread it evenly. Press down firmly to solidify the mixture. (I used an offset spatula to press it down evenly, but a large spoon works fine too.)
  6. Place the baking dish in the freezer for 15-20 minutes, then remove it for cutting. The mixture will be firm, but not frozen and easy to cut into squares. Cut the mixture into the square size you prefer.
  7. Return the baking dish to the freezer or refrigerator to firm up more.
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