Tag Archives: recipes

Onion-Brazil Nut Grain Topper (vegan)

Onion-Brazil nut topper This grain topper turns plain grains into a yummier and more nutritious side dish. The topper can be used on any grain. The nutritional value of Brazil nuts, onions, and dates not only nourishes the body, but also nourishes the desire for very tasty food.

Makes 2 1/2 cups

Ingredients

  • 2/3 cup Brazil nuts
  • 2 large dried dates
  • 1 tsp mustard powder
  • ¼ tsp coarse salt
  • 1 Tbsp water
  • 1 tsp olive oil
  • 1 medium size onion, cut into chunks
  • 2 green onions, white and green parts, cut into pieces for processing
  • 1/3 cup parsley

Steps

  1. In the food processor, process the Brazil nuts until they are small, but not ground. Place in a mixing bowl.
  2. Put the dates, mustard powder, salt, water and oil into the food processor and process until the dates start to stick to the sides of the processor. Add to the mixing bowl, but don’t mix.
  3. Put the onions and green onions into the food processor and process until the onions are chopped into small pieces. Add to the mixing bowl, but don’t mix.
  4. Chop the parsley by hand (for the exercise) and add to the mixing bowl.
  5. Mix the ingredients well, making sure that the date mixture is mixed in well.

The topper is ready to use. The suggested ratio of topper to grain is 3 Tbsp topper to 2/3 cup grain. Onion-Brazil nut topper with grain

Notes

I stored the topper in the refrigerator and ate it the next day on toast. The onion has become sweeter over time, and the topper is really delicious!

Tomato-Sorrel Salad

 

sorrel leaf

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. This salad is warming and invigorating!

For instructions on cleaning the sorrel, see “Cleaning leafy greens and other dirt-filled veggies” on the Food Prep Tips page.

Makes 4 cups 

Ingredients

1 Tbsp balsamic vinegar

¾ tsp coarse salt

1/10 tsp cayenne pepper

1/2  tsp caraway seeds

3 cups chopped sorrel (measure after the chopping)

2 large tomatoes, chopped (3 cups)

1 garlic clove, finely chopped (1 Tbsp)

1 Tbsp flax seeds

Steps

  1. In a medium size bowl, add the balsamic vinegar, salt, cayenne pepper, and caraway seeds. Mix.
  2. Mix in the chopped sorrel.
  3. Mix in the tomatoes.
  4. Mix in the garlic.
  5. Add the flax seeds and mix well.
  6. Let sit for 1/2 hour. The sorrel reduces in size so you might want to put the salad in a smaller serving bowl.

Tomato-sorrel salad

 

Beet-rich quinoa (vegan)

 

Quinoa and beets

Tasty, nutritious side dishes add color and variety to a meal. The combination of quinoa and beets in this yumtritious recipe nourishes the body and entertains the senses.

Makes 8-ish cups

Ingredients

3 Tbsp cold-pressed sunflower oil (or other mild tasting oil)

2 cups white quinoa, rinsed

2 medium size beets, peeled and chopped small

1/2 tsp dried oregano

1/4  tsp ginger powder

1 Tbsp fresh ginger, chopped small

4 cups water

1 tsp coarse salt

1/2 cup slivered almonds, toasted

1 cup fresh parsley, chopped

Steps

  1. In a medium-large pot, heat the oil then add the quinoa and chopped beets. Cook, stirring at regular intervals until the beets are blended in with the quinoa so that the quinoa is a uniform shade of pink (8-10 minutes).
  2. Add the oregano and stir for 1 minute.
  3. Add the ginger powder and stir for 1 minute.
  4. Add the chopped, fresh ginger and stir for 1 minute.
  5. Add the water. As soon as the water boils, lower the heat and cover. Cook for 28-30 minutes. The water should be complete absorbed and the quinoa should be somewhat stuck to the bottom of the pot, without burning. Remove the pot from the heat.
  6. Stir in the salt and toasted slivered almonds.
  7. Wait 5 minutes and then stir in the chopped parsley.

Variations

When I originally made the recipe, I used 1/3 cup slivered almonds. The addition of the crunch to the dish is nice so I upped the amount to 1/2. If you prefer less almonds, reduce the amount to 1/3.

If you like fresh cilantro, use 1/2 cup parsley and 1/2 cup cilantro.

Beet-rich quinoa

Peanut-Peanut Butter Sauce (vegan)

Peanut butter sauce

This sauce is smooth and crunchy. The smoothness comes from the peanut butter dressing. The crunchiness comes from the peanuts and fresh vegetables that combine with the dressing to complete the sauce.

Makes about 5 cups sauce, enough to coat 1 pound/500 gr pasta

Ingredients

Peanut butter dressing

1 cup natural, unsalted, unsweetened peanut butter

1 1/2 cups water

1 Tbsp fresh ginger root, chopped coarsely

1 tsp lecithin granules

1 tsp flax seeds, ground

2 Tbsp lemon juice

3/4 tsp coarse salt

2 garlic cloves

1/2 tsp cayenne pepper or other spicy ground pepper

1 Tbsp Tamari sauce

————

Peanut-veggie mix

1/3 cup peanuts, roasted

3 Tbsp sesame seeds, roasted

3/4 cup green cabbage, shredded

1/2 cup carrots, sliced thinly

1/2 cup green onions, chopped

1 Tbsp sesame oil

Steps

  1. Put all the peanut butter dressing ingredients in a a food processor or blender and process until very smooth.
    Peanut butter dressing
  2. Put all the peanut-veggie mix ingredients into a large bowl and mix well.
    Peanut sauce
  3. Pour the dressing onto the peanut mix and stir well to coat.
    Peanut sauce 2
  4. Serve on your favorite nutritious noodles.
    Peanut butter sauce

Notes

  • Tofu chunks sauted in olive oil and tamari sauce would be a nice addition.
  • The sauce is unheated so it’s especially nice to eat during the warmer months.

 

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.

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!

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.

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

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

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