15

Jun. ’15

Cucumber-Yogurt Salad

Cucumber-yogurt salad

This salad is somewhat like Tzatziki dip. The additions of pumpkin seeds and green onions up the salad’s nutritional value.

Makes 3 cups

Ingredients

(Change the amounts according to your taste. For example, I like onions, so I used 3 green onions.)

6-7 small cucumbers, chopped (2 1/2 cups)

2 garlic cloves, minced (1/2 Tbsp)

2-3 green onions, chopped

3/4 tsp coarse salt

6 spearmint leaves, minced (1/2 Tbsp)

1/2 Tbsp lemon juice (not from a plastic lemon or bottled lemon juice)

1/2 cup (150 gm) plain yogurt, at least 3% fat

1 Tbsp olive oil

2 Tbsp pumpkin seeds

3 Tbsp green olives, chopped (optional)

Steps

  1. Mix all the ingredients in a bowl.
  2. Let the salad sit for at least 1/2 hour so that the salt dissolves and the flavors mix.

 

Notes

  • Low-fat yogurt is not satisfying to the body so don’t use it.
  • Try not to use the large cucumbers. They aren’t as nutritious as the smaller ones.
  • If you use the green olives, you can lower the amount of salt.
  • If you like the crunchiness of the pumpkin seeds, add more.
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09

Jun. ’15

Peach Crumble Tweaked (vegan, raw, and gluten-free)

Peach crumble 3

This version of peach crumble is tweaked with the addition of zucchini and carob powder.  With a food processor, it is a snap to make.

Fills a pie plate

Ingredients

6-7 medium size peaches

3/4 cup almonds

3/4 cup walnuts

1/2 cup sunflower seeds

1/2 tsp cinnamon

1/8 tsp cloves

2 Tbsp carob powder

1 medium zucchini, peeled and chopped

1/2 cup raisins

1/4 cup figs, chopped

3 Tbsp honey or maple syrup

Steps

  1. Chop the peaches, and place them in the pie plate. Set aside.
    Peach crumble 1
  2. Put the almonds and walnuts into the food processor and process on high speed until the nuts are finely chopped.
  3. Add the sunflower seeds, cinnamon, cloves, and carob powder and process until the sunflower seeds are finely chopped.
  4. Add the zucchini and process until the zucchini is mixed in.
  5. Add the raisins and chopped figs and process until they are well chopped.
  6. Spoon the crumble mixture on top of the peaches.
    Peach crumble 2
  7. Drizzle the honey or maple syrup on top of the crumble mixture.
    Peach crumble 3
  8. Let the peach crumble sit for at least 1/2 hour before eating. Letting it sit longer will soften the peaches and make the crumble tastier.

Notes

  • If the zucchini is pesticide free, you don’t have to peel it; however, when it is unpeeled there are specks of green in the crumble. The green bits don’t affect the taste, but do make the crumble look unusual. (Notice the green bits in my pictures.)
  • A friend suggested cooking it for 15 minutes to make the flavors blend more quickly. I didn’t try cooking it so I can’t say whether cooking it is an improvement. I did find that the crumble was yummier the next day.
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03

Jun. ’15

Pasta with Creamy Crunchy Pesto and Tofu (vegan)

 

Creamy Crunchy Pesto

Tofu for pesto

 

 

 

 

 

 

This recipe explains the assembly of the dish, with exact instructions only for the pesto here:

 https://yumtritiouseating.com/2015/05/25/creamy-crunchy-pesto/

The tofu is cut into small chunks and sauted in olive oil until starting to brown and then tamari sauce is added, continuing the sauteing until the tofu is nicely browned.

The pasta should be whole wheat or other whole grain so that it adds nutritional value to the meal.

Assembly

  1. Put a serving of pasta into a bowl or onto a plate.
  2. Top with enough pesto to make your taste buds happy.
  3. Add the tofu chunks, then mix.

I don’t have a picture of the finished product, because I ate it too quickly. 🙂   Enjoy!

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27

May. ’15

Zucchini-Horseradish Mishmash

Zucchini and Horseradish Mishmash

Fried zucchini is often dipped in a horseradish sauce, but that combination is not so nutritious. In the recipe presented here, they are paired to create a nutritious and tasty side dish. The horseradish is not a typical ingredient in a zucchini dish, hence the name “mishmash”.

Ingredients

2 Tbsp olive oil

1 medium onion, chopped

2 Tbsp horseradish root, peeled and chopped small

2 large zucchini, chopped (6 cups). Peel if you suspect chemical residues.

3/4 tsp coarse salt

1/2 tsp caraway seeds

Steps

  1. In a medium sized skillet or pot, heat the olive oil over medium heat.  Saute the chopped onion until softening.
  2. Add the chopped horseradish and saute until the onions are browning.
    Onions and horseradish
  3. Mix in the zucchini two cups at a time. Then add the salt and caraway seeds.
    Zucchini and Horseradish Mishmash 2
  4. Cook for 10 minutes, stirring occasionally to evenly brown.
  5. When the zucchini is the right texture for you, remove from heat. (I like the zucchini soft, but not mushy.)

Zucchini and Horseradish Mishmash 3

Posted by . Categories: Side dishes. Tags: , , , , , . 6 Comments

25

May. ’15

Creamy Crunchy Pesto (dairy-free)

Creamy Crunchy Pesto

This version of pesto is creamy from the addition of lecithin and water. It is crunchy from the toasted slivered almonds and sesame seeds. This pesto recipe is easy to make and is yumtritious!

Makes 1 3/4 cups pesto

Ingredients

1/3 cup slivered almonds

3 Tbsp whole sesame seeds

————

3 Tbsp lemon juice (not from a plastic lemon or bottled lemon juice)

3/4 tsp coarse salt

1 tsp lecithin granules

3 medium cloves garlic, coarsely chopped

6 cups basil leaves, washed

3 Tbsp water

1/3 cup olive oil

Steps

  1. In a small pan, dry toast the slivered almonds, stirring regularly, until they are beginning to color and then add the sesame seeds. Toast and stir about a minute more until the sesame seeds start to pop. Remove from heat.
  2. The order of the ingredients is important. Into a food processor, add all the ingredients–except the toasted almonds and sesame seeds–in the order in which they are presented in the list. By adding them in this order, the pesto will process easily.
  3. Process the pesto on high speed until the pesto looks creamy. You will probably need to stop midway to push down the pesto on the sides of the food processor, using a spatula.
  4. When the pesto looks creamy, lower the speed to the lowest setting and add the toasted slivered almonds and sesame seeds. Process for a few seconds just to mix them in.

The pesto is ready to use or store in the refrigerator.

Posted by . Categories: Sauces & Spreads. Tags: , , , , . 1 Comment

13

May. ’15

Lentils and Rice Plus

Lentils and Rice plus

Lentils and rice are a well known yummy and nutritious combination. There are hundreds of recipes for lentils and rice. I’m adding this recipe because it ups the nutritional value of the dish and is yummy.

Ingredients

3 Tbsp olive oil

1 onion, chopped

3-5 cloves garlic, chopped

1 1/2 cups green or brown lentils

1 tsp ground cumin

4 cups water

—–

1 cup brown rice

½ Tbsp salt

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

4 chard leaves–stalks cut away from the leaves. Stalks diced. Leaves coarsely chopped (Keep the stalks and leaves separate)

1/4 cup chopped nuts (I used slivered almonds)

Pepper to taste. I used 1/4 tsp white pepper

Steps

  1. Wash the lentils, rice, and chard (separately 🙂 ). You can soak the lentils and rice if you’d like. For chard washing instructions, look at the Food Prep Tips page. Drain them well before using.
  2. In a large pot, heat the olive oil and then saute the chopped onion until translucent and starting to brown.
  3. Stir in the garlic, and then stir in the cumin.
  4. Stir in the lentils, and then add the 4 cups water.
  5. Bring to a boil, lower the heat and cover. Cook for 15 minutes.
  6. Add the rice, salt, pepper, tahini paste, and chard stalks (not the leaves), then stir well to mix. Bring back to a boil, lower the heat and cover the pot.
  7. Cook for 20 minutes.
  8. Uncover the pot. (If the water seems too low, add up to 1/2 cup more.) Pour on the nuts and the chopped chard leaves. Don’t mix. Cover the pot and cook for 10 more minutes.
  9. Remove from heat and mix well.
Servings: 6-8

Lentils and Rice plus2

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29

Apr. ’15

The health benefits of food from scratch

Green beans

(Republished from the Energy Guidance Complete blog:
http://energy-guidance-complete.com/2014/10/30/the-health-benefits-of-food-from-scratch/ )

This post is not about the vitamins and minerals in unprocessed foods. It is about the health benefits that occur when the food is prepared. We’ll use the snapping of green beans as our example.

Green beans can be purchased in cans and in bags, ready for cooking, or even already cooked. They do provide nutritional value, but the benefits of preparing them from scratch are lost.

Here’s what happens when a person sorts and snaps fresh green beans:

  1. The muscles in the hands and arms are exercised.
  2. The muscles of the hands and eyes are coordinated (as in an exercise for fine motor skills).
  3. The muscles in the neck are lengthened.
  4. The muscles in the abdomen are tightened, especially if the work is performed while standing.
  5. The muscles supporting the spine are exercised.
  6. The muscles in the shoulder blade area and chest are coordinated.
  7. The muscles that are used during breathing are relaxed because the action of snapping beans (if the person is not rushed) causes a slowing of the breathing.
  8. The muscles of the oblique groups of abdominal muscles and the re-absorption of water in the kidneys synchronize to optimize urine production.
  9. Muscles of the upper and lower torso move syncopatedly, which strengthens and stretches them.
  10. Muscles in the face rejuvenate when movements are focused on the work. (Talking on a phone while preparing the food cancels this benefit. Singing while preparing the food does not cancel this benefit.).
  11. Many other muscles and body parts are strengthened and stretched as well.

The list above presents physical benefits from sorting and snapping fresh green beans. Here are benefits to the other components of health:

  1. Emotional balancing occurs when the work is done with a generous intention.
  2. Spiritual balancing occurs through connection with whole foods.
  3. If the work is done with another family member, opportunities can arise for heartfelt conversations.
  4. The food that will be eaten is personalized; in other words, its role as nutrition provider is elevated.
  5. The color, texture, and shapes of the green beans at the various stages of preparation affect the senses in favorable ways.

The more a person is involved in creating the meal he or she eats, the more uplifting and balancing the experience of eating.

(This post is dedicated to my friends and family who hadn’t realized the benefits that come from taking the time to prepare meals from scratch. ♥)

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29

Apr. ’15

Sorrel Soup

 

 

Sorrel soup with potatoes

Sorrel is a small leafy green that is lemony in flavor (but not bitter) and nutritionally beneficial. It is easy to use and is readily available at Farmers Markets, especially in the spring. Sorrel adds mild lemon flavor to salads and soups, and is delicious as the main ingredient in sorrel soup.

Cleaning the sorrel

Sorrel

Sorrel can be bundled with dirt so cleaning it well is important. The stem and leaf are edible, and there is no need to snip off stem bottoms unless the sorrel is old or the stems are very dirty.

The best way to clean the sorrel is to fill a large bowl with water and 1 Tbsp vinegar and add the sorrel.

Sorrel soaking

Let the sorrel sit for a few minutes in the vinegar water, then pour out the dirty water. Fill the bowl with water, swish the sorrel around, and pour out the dirty water. Repeat the washing until there is no more dirt. Pour the washed sorrel into a colander.

Ingredients

1 ½ Tbsp olive oil

1 medium onion, chopped

2-3 garlic cloves, chopped

1 large bunch sorrel (chopping is optional)

6 cups water or stock

Optional enhancing ingredients: 1 large potato chopped, 1 cup cooked chickpeas, ½ cup capers, or 1 egg, beaten—or a combination

Salt and pepper to taste

Steps

  1. In a large pot, heat the olive oil and then sauté the chopped onion until soft.
  2. Add the garlic and sauté for 2 minutes. Add the sorrel. If you are enhancing with the chopped potato, add it now.
  3. Add the water or stock (I used 2 cups stock left over from the Lubiya and Molochiya stew https://yumtritiouseating.com/2015/04/28/lubiya-and-molochiya-stew/.
  4. Bring the soup to a boil, lower the heat to simmer, and cook for 15 minutes.
  5. Stir in the salt and pepper. If you are making sorrel-egg drop soup, slowly pour the beaten egg into the soup while constantly stirring.
  6. Remove from heat. If you are using the chickpeas and/or capers, add them now.
Servings: 6-8

Notes

Sorrel soup is easy and versatile. The first time I made it I was out of potatoes so I made sorrel-egg drop soup. My favorite combination of enhancers is potato-capers.

Sorrel soup with potatoes

  Sorrel soup with potatoes 

Sorrel soup with chickpeas

Sorrel soup with chickpeas

Sorrel soup with capers

Sorrel soup with capers

Sorrel-egg drop soup

Sorrel-egg drop soup

Posted by . Categories: Soups. Tags: , , , . Leave a comment

28

Apr. ’15

Lubiya and Molochiya Stew

Lubiya and molochiya stew

Lubiya (cowpeas) is a legume that is nutritious and easy to cook. It is an important addition to the vegetarian diet. Black eyed peas are a type of cowpea. See Wikipedia for more information: http://en.wikipedia.org/wiki/Cowpea

Molochiya (mallow) is a leafy vegetable that is nutritiously building for the body. It is an important addition to all diets, especially diets that are lacking in iron and Vitamin E. See Wikipedia for more information: http://en.wikipedia.org/wiki/Mulukhiyah

Ingredients

1 cup lubia

½ tsp dried marjoram

—–

3 Tbsp olive oil

1 onion, chopped

2-4 cloves garlic, chopped

4 cups loosely pack molochiya leaves, chopped

1 ½-2 tsp salt

1 cup brown rice

2 bay leaves

2 ½ cups water

Pepper to taste (optional)

Steps

  1. Wash the lubiya and then soak it for at least four hours. Drain the water. Cook the lubiya in a large pot or a pressure cooker. Use enough water to cover the lubiya well, and add the marjoram. If using a pressure cooker, cook under pressure for 20 minutes. If using a large pot, cook until the lubiya is soft but holds its shape. Drain the lubiya. (Save the water for use in soup.)
  2. In a large pot, heat the olive oil and then saute the chopped onion until soft.
  3. Add the garlic and saute for 2 minutes. Add the molochiya and stir constantly for 2 minutes. Add the salt.
  4. Add the rice and stir constantly for 1 minute. Add the water and bay leaves. Bring to a boil, lower the heat and cover the pot.
  5. Cook the rice mixture for 40 minutes. Check the water level in the pot after 25 minutes. If the rice is starting to stick, add ½ cup more water.
  6. Stir in the pepper and the drained lubiya. Mix well. If the lubiya was not hot when you added it, warm the mixture making sure it doesn’t stick to the bottom of the pot.
Servings: 4-5
Posted by . Categories: Main dishes. Tags: , , . 1 Comment

28

Apr. ’15

Welcome to the Yumtritious eating site!

This blog is dedicated to recipes and food tips that can help you eat well, nourish your body, and enjoy the process. All the information is spiritually obtained.  I am the Energy Guidance Complete author and recipient of wisdom from Spiritual Presence. The information is presented to me in order to bring balance and well-being. Wishing you happy times preparing meals that will make your body thank you.

You can learn more about Energy Guidance Complete at http://www.Energy-Guidance-Complete.com

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