Chickpeas + Quinoa = Goodness

A simple bean salad.
May I add that I love simple! When I am hungry I am like a ravenous beast. I start stuffing my mouth with food. I am probably pretty scary actually. I opt for recipes that I can whip up in minutes and satisfy my inner beast.

This is a great example why it is key to have a weekly menu planned out for yourself. A weekly menu helps keeps you on a healthy track. When you know what you will be fixing for dinner, it helps eliminate not dipping your hand in that bag of chips or heading to your favorite fast food joint. But don't just do it for dinner; plan out your lunches and even snacks as well. You'll find it is easy to stick to a healthy eating regimen this way.
Ingredients:

1 cup Cooked Quinoa
1 Can Chickpeas (Garbanzo Bean)-drained and rinsed well
2 TBLS Capers
1 TBLS Olive Oil
1 TBLS Lemon Juice
1 TBLS Dill---You can use fresh or dried
pinch of salt

Directions:

Combine all ingredients together. Stir to mix well.
I ate this salad cold. If you prefer heat the ingredients over low heat until warmed through.

3 Servings
Bon Appétit!

~K

That's A Wrap

Roasted Eggplant Wrap

Hummus: 
1 1/2 Cup Garbanzo Beans (1 Can)
2 Tablespoon Olive Oil
2 Tablespoon Cilantro
1 Teaspoon Salt 
 
Put all ingredients into the food processor. Mix ingredients for a minute. 

Filling:
1 Eggplant
2 Tablespoon Olive Oil
1 Teaspoon Dry Basil
1/2 Cup Chopped Black Olives
3 Tablespoon Sun Dried Tomatoes
1 Cup Spinach
4 Tortillas 

Pre-Heat oven 350F. Slice eggplant into thin slices. Place on a cooking sheet and cover with olive oil and basil. Roast eggplant for 30minutes. Spread 1 Tablespoon of hummus on tortillas. Next build your wrap by putting eggplant, olives, sun dried tomatoes, and spinach.


Enjoy!

~D

For the Love of Kefir

 

Kefir grains are cultures of various strains of healthy bacteria and yeasts which are held together in a polysaccharide matrix created by the bacteria. The symbiotic relationship of the microbes produces a stable growing culture. The microbes feed on sugar and produce lactic acid, alcohol (ethanol), and carbon dioxide, yielding a fermented carbonated beverage. The alcohol content in kefir varies with the fermentation time, and is usually less than 1% .

While some people have successfully converted milk kefir grains to culture in sugar water, water kefir grains are different from milk kefir grains. Milk grains are white and look like cottage cheese or cauliflower florets. They are squishy, kind of slimy, and rubbery in texture. Water kefir grains are translucent white and break easily under light pressure. They more closely resemble irregular crystals. To the tongue, water kefir grains have a very mild taste and remind me of eating hominy. Milk kefir is quite chewy and tough. Both kinds of grains are safe to eat or put into smoothies.

Water kefir grains are sometimes called tibicos, tibi, or Japanese water crystals. Kefir grain cultures may vary in numbers and types of microbes. Typically Water Kefir grains have a mixture of healthy (friendly) strains such as : Lactobacillus brevis, Lactobacillus casei rhamnosus , Lactobacillus alactosus, Lactobacillus casei casei, Lactobacillus pseudoplantarum, Lactobacillus plantarum, Streptococcus lactis, Streptococcus cremeris, Leuconostoc mesenteroide, Saccharomyces florentinus, Saccharomyces pretoriensis, Kloeckera apiculata, Candida lambica, Candida valida and possibly others. Lactobacillus brevis has been identified as the species responsible for the production of the polysaccharide matrix that forms the grains.

There is considered to be a probiotic benefit from the many varied microbes. Water kefir provides this benefit without the use of dairy products. It can be a healthy and valuable substitute for sugar soda products. Sugar is added to the kefir recipes because that is what the kefir eats; however, there is far less sugar in the finished kefir beverage. Stevia or chemical sugar substitutes will not support kefir fermentation and growth.

You can find all this information on http://webpages.charter.net/rhamley/bread/kefirsecrets.htm. Also, you can purchase them from this website. 


Much Love! 

~D

Sweet Potato-Apple Curry Soup

 What's sweeter? An Apple or a Sweet Potato??... One of my favorite parts of fall is the layering of clothing and the smell of Autumn.

Sweet Potato-Apple Curry Soup

1 Tablespoon Olive Oil
3 Sweet Potatoes peeled and diced
1 Apple diced
1/2 white onion chopped
1 glove Garlic
1 Tablespoon Curry Powder
Dash Cayenne Powder
1/2 Teaspoon Salt (Add more salt if needed)
1/2 Teaspoon Pepper
2 1/2 Cups Water
1 teaspoon Cilantro

Heat olive oil in a large pot on medium heat. Add sweet potatoes, apple, onion, and garlic, curry powder, cayenne, salt, and pepper to pot. Cover pot and cook for 10 minutes. Next add water and cilantro. Cook for another 10 minutes. Put all the ingredients into a blender or food processor. Mix until everything is all smooth. Garnish with Cilantro and Enjoy!


Much Love,

~D

The Perfect Carrot Cake Pancake

This is a super yummy fall morning pancake that definitely deserves some company!!

Serve these scrumptious hot cakes with Maple Syrup on top.

INGREDIENTS:

1 1/4 Cup Organic Buttermilk Pancake Mix

1/2 tsp Cinnamon

2 heaping Tbls Ground Flaxseed

1 Cup of Almond/Soy Milk

1/4 Cup Natural Unsweetened Applesauce

1/4 Cup Crushed Pineapple-well drained

3/4 Cup Shredded Carrots

Handful of Raisins

1/4 Cup Pecans

Bee Pollen--optional

PREPARE:

Combine Pancake Mix, Cinnamon, and Bee Pollen-if using, and ground flaxseed

Stir in Milk, Applesauce, Pineapple, and Carrots
Fold in Raisins and Pecans


Heat griddle on medium high
Makes 8 Pancakes

Miso Soba Noodles

 

Miso Soba Noodles

2 ounces Soba Noodles
15 chopped shiitake mushrooms, dried or fresh
1 1/2 Tablespoon Tamari soy sauce or Braggs
3 tablespoon Miso paste
1/8 teaspoon cayenne pepper
2 1/2 tablespoon soba noodle water
3 Green Onions
1/4 cup chopped Cabbage

Cook soba noodles in boiling water for about 5 minutes.
While the soba noodles are cooking.Combine mushrooms and tamari soy sauce in a sauce pan for 5 minutes.
Next in a small bowl combine miso paste, cayenne pepper, and soba noodle water.
Combine all the ingredients including green onions and cabbage.

Chocolate Espresso Truffles

This dessert is Super easy and so so yummy! I hope you were able to visit My New Roots blog and find out how to make your own nut milk. I made a great recipe that uses the left over pulp and these little truffles are a great for a quick snack.

Chocolate Espresso Truffles

Left over nut pulp
1 1/2 teaspoon Carb or Coco Powder
1/2 teaspoon Instant Coffee
1 tablespoon Honey or Rice Syrup
1 tablespoon Coconut Oil or Olive Oil

Put all ingredients in a food processor. Mix the ingredients for 1 minute.
Next start to form the batter in balls. Place on a baking sheet and then put in the freezer for 1 hour.

Enjoy!

~D

Goodness Made Easy

 

Mushroom Burger 

2 C Chopped Portobello Mushroom
1/4 C Red Onion
1/2 teaspoon Salt
Dash of Pepper
1/4 teaspoon Cayenne Pepper
1 teaspoon Cumin
2 Tablespoon Olive Oil
2 Slices of Bread crumbed
1 tablespoon of olive oil


Place chopped portobello, red onion, salt, pepper, cayenne pepper, cumin, and olive oil in a food processor. Mix for a minute.
    Heat up skillet with 1 tablespoon of oil on medium-low heat. Next, take the mushroom mixture and pour in a bowl and add the crumbed bread. Now is time to play with your food! Mix the bread and mushrooms together and start to form the burger patties. (I was able to make five patties.) Place the patties in frying pan for 5 minutes each side.

Apple-Cabbage

1 Apple Chopped
2 C Shredded Cabbage
1 Tablespoon Olive Oil

After you finished the Mushroom Burgers. Heat frying pan at mid-high heat. Add 1 Tablespoon of olive oil to pan. Next, add chopped apples. Let the apples golden on both sides. After the apples are golden add the cabbage. Toss the cabbage every minutes for 5 minutes.

a healthy cookie?

Is that possible? Why Yes!!!
These little babies are the perfect snack to satisfy a sweet tooth and give you an energy pick me up without the sugar crash and craving for more sweets!
I love recreating a recipe without sugar. If I think a recipe needs a little more sweetness I will use either stevia, brown rice syrup, maple syrup, or honey. Otherwise you won't find the white stuff in my kitchen.

You've heard this before that sugar is evil. And it's true. It causes your blood sugar to spike and you begin to crave more! It messes with your digestive system, makes you feel lethargic, makes you not fit in those skinny jeans, and the list goes on! It's not your bestfriend no matter how much it tells you it loves you and can't live without you!

In my recipe I use banana's and dates which are naturally sweet and will also give you energy.
I love this because it is a 4-5 ingredient recipe. Could you ask for anything better?! Just keep in mind this cookie isn't going to be your grandmothers mouthwatering oatmeal raisin cookie here. But it gets the job done when you want something sweet.

Banana and Date Cookies

Ingredients:

3 Banana's
12 fresh dates* (if you can't find fresh dates soak your packaged dates for about an hour or longer till they soften)
1 1/2 Cup Rolled Oats-Old Fashioned + 1/4 cup separated
1 TSP Vanilla
Optional--1 TBLS Cocao/Cocoa/ or Carob powder

*Fresh Dates--Medjool Dates are fabulous! I get mine at Whole Foods Market in the bulk section thanks to a tip from my sister. They are so fresh and soft. The packaged dates work just as well, but they aren't as lushious as the fresh dates. Ok, so I think they are pretty amazing!  And they are perfect by themselves for a treat. I think that their flavor resembles caramel a little bit. Can I just say I LOVE MEDJOOL DATES! So with that said...there will be more medjool date recipes in the near future.

Prepare:

Preheat oven 300 Degrees

Mash your banana's in a medium bowl.

Place your dates in a food processor and blend till it has a paste consistancy

Combine banana's, dates, oats, and cocoa(if using)

On a baking sheet...spread out 1/4 cup of oats on baking sheet to prevent sticking

Spoon out 2" balls on the baking sheet. With a fork gently flatten the cookies.

Cook for 30 minutes

PETA's Ultimate Vegan Baking Cheat Sheet

I found this Cheat Sheet off mindbodygreen.com.

Warm Balsamic Vinaigrette Salad

Super Simple Salad. Easy to make for a quick lunch.

Warm Balsamic Vinaigrette Salad

1 cup Walnuts
1 Tablespoon Olive Oil
1 clove Garlic chopped
1 cup Balsamic Vinaigrette
1/4 thin sliced Red Onion
4 cups Spinach


Warm medium skillet on medium-high heat. Place walnuts on the skillet until they are well toasted. (About 10 min)
    While the walnuts are toasting. Heat olive oil in a small sauce pan on low heat. When the oil is heated place garlic in pan. Once garlic is brown pour the balsamic vinaigrette in pan for 5 min.
    In a large bowl put the spinach in as well as the onion and walnuts. Pour the vinaigrette over the salad and enjoy!

Make your own Nut Milk

 

For awhile now I have been making my own nut milk. Once you make your own you will never go back to store bought milk. The taste of the milk is so rich and no processed ingredients are added. The process is very simple. I normally have three batches in my refrigerator.

I have been following Sarah Britton's blog called My New Roots. She did a wonderful tutorial showing how to make nut milk. Follow this link My New Roots to start making your own nut milk! Also, I will be posting another entry about the left over pulp from the nut milk. The recipe is delicious. So come back to see what is new on Yummy Loves Company. 


Much love!

~D

Veggie Lasagna

I wasn't going to add this recipe, but my husband insisted that I had too. It is a great family friendly recipe. I know this because I got my son to eat it and he doesn't eat anything besides grilled cheese and hotdogs.
This recipe has a really yummy creaminess that will make you forget that it is a vegetarian meal. Try playing up the veggies in this recipe for what happens to be in season.

Ingredients:
1 TBLS Olive Oil
1/2 Cup Chopped Onion
1 TBLS Minced Garlic
1 1/2 Cup assorted veggies (I used mushrooms and bell peppers)
1 Cup Ricotta Cheese
1 Cup Mozzarella Shredded Cheese-separated in half
1 Cup Spinach -chopped(I opted for fresh spinich, you could use frozen if that's what you have available)
1 Jar of a natural ingredient Pasta Sauce--(I used Classico Tomato and Basil)
6 Whole Wheat Oven Ready Lasagna Noodles
1/2 Cup Plain Greek Yogurt

Directions:
1. Heat oven to 375 degrees. Spray 9x9 pan with cooking spray or rub with olive oil
2. Heat oil over Medium- High heat in skillet. Add onion, garlic, and veggies. Cook for about 5 minutes
3. Meanwhile, combine Ricotta, 1/2 cup Cheese, and Spinich in a bowl.
4. Set aside 3/4 Cup Pasta Sauce for last layer of lasagna. Place remaining sauce, sauteed veggies, and greek yogurt in a separate bowl and stir together
5. Spread 1/2 sauce on the bottom of pan. Layer with 3 lasagna noodles, 1/3 Cup spinach mixture, remaining sauce. Repeat with noodles, spinach, and then sauce that you set aside. Top with remaining shredded mozzarella cheese.
6. Cover and bake for 35 minutes. Uncover; bake 5 to 10 minutes longer until cheese melts and heated through. Let it stand for about 5-10 minutes

Spicy Nut Broccoli and Zen Salad

Currently I am reading Optimal Health by Tiffany Cruikshank. She is an amazing yoga instructor and health advocate. Her book is a 30 day program for detoxifying and replenishing your body. Her book slowly dips you into rejuvenating yourself without putting you in shock and making you feel starved, weak, and wanting to throw in the towel. Today is day 15 for me and it has been a really great experience so far. The cleanse has entailed; daily yoga practice, eating lots of whole foods, getting yourself on a schedule, set goals for yourself, doing something that feels good for yourself every day. It is a really fantastic book if you are looking to enrich your life. I highly recommend looking into it!

In the back of the book there is a handful of great body cleansing recipes. The recipe that I am sharing makes me smile. When I was making this for the first time I had absolutely no idea what I was making because there were no pictures and I had never had anything like it. Turns out Spicy Nut Broccoli is like a mash, but it is so yummy. The flavor is so wonderful and it is very filling.
Tonight I made this with her Zen Salad. In her recipe she didn't sauté her cabbage, but I chose too simply because raw veggies don't agree with me very well. So you can choose to Sauté' or Not!

 If you opt out of the Zen Salad this is also good with brown rice.



The purple and green from the vegetables make for a pretty plate!



Ingredients:
1 Large Head of Broccoli, chopped
1/4 Cup Almond Butter or Peanut Butter
1/4 Cup Sesame Oil
1/8 Cup Raisins
1 TBLS Ginger
Cayenne Pepper to Taste
Sesame Seeds- Optional for topping

Prepare:
Steam the broccoli--Use a steamer or place a small amount of water in a covered pan-cook for about 10 minutes on medium heat.

Blend broccoli in a food processor until fairly creamy--don't over blend--(if you used a pan to steam make sure to drain water)

Transfer broccoli to a bowl and add almond butter, sesame oil, raisins, ginger, and cayenne. Stir to combine all ingredients well.


Zen Salad

2 Cups Purple Cabbage Chopped
1 TBLS Sesame Oil
1 TSP Lemon Juice

Heat sesame oil over medium heat.
Saute' cabbage until it becomes tender
Stir in lemon juice

Enjoy
~K

For the Love of Cauliflower

I don’t know about you, but I love cauliflower. Never did I know that when I finish a whole head of it I am preventing cancer. It’s True! Cauliflower contains an anti cancer phyto-chemical sulfoaphane and plant sterols such as indole-3-carbonic. The combination functions as an anti-estrogen agent. In return helps prevent prostate, breast, cervical, and ovarian cancers. Not only does Cauliflower prevent cancer it contains 80% of our daily recommended vitamin C. Great during the winter months when our immune systems need the extra boost.
To learn more about cauliflower benefits checkout http://www.nutrition-and-you.com/cauliflower.html.

Cauliflower Salad

1 head Cauliflower
1/2 cup chopped parsely
1/4 large red onion, thinly slices
1 teaspoon Mustard Seed
1/2 cup Dijon Mustard
1 tablespoon Nut Milk
Dash of Sea Salt and freshly ground peper
Optional: 1/2 teaspoon Cayenne Powder


Chop the Cauliflower into small pieces and place into a large mixing bowl. Next in a small bowl combine the dijon mustard, mustard seed, and nut milk. If you would like some spice add the optional cayenne powder. Pour the mustard mixture in with the cauliflower and enjoy!

Healthy Power Snack



It's like a granola bar you eat with a spoon!

Ingredients:

2 TBLS Pistachios or any other nut you prefer
2 TBLS Walnuts or any other nut you prefer
2 TBLS Sunflower Seeds
2 TBLS Pumpkin Seeds
1 TBLS Flax Seeds
1 TSP Cinnamon
Pinch of Nutmeg
1 TSP Vanilla
3 TBLS Honey or 2 TBLS Honey and 1 TBLS Brown Rice Syrup
1/2 Cup Oats

Prepare:

Combine first five ingredients in a bowl to mix. Stir in Honey and/or the brown rice syrup. Lastly, stir in the oats and combine well.


Enjoy a healthy power packed snack!

~K

Note: My picture doesn't have the oatmeal mixed in yet. That was later added and my husband said it needed to have a home in the recipe!

Kale-A-Good Salad

Kale Waldorf Salad

Ingredients:
4 Cups of Kale-Chopped
1 Large Apple--chopped--Divided in half
1 Cup thinly sliced celery
1/2 Cup Walnuts--Divided in half
1/4 Cup Raisins plus 2 TBLS --Divided
2 TBLS Dijon Mustard
2 TBLS Water
1 TBLS Red Wine Vinegar
1/8 tsp Salt

Prepare:
Salad:
Combine 1 half of your apple, kale, celery, 1/4 cup of walnuts, and 1/4 raisins in a large bowl

Dressing:
Put your remaining ingredients--apple, walnuts, raisins, mustard, water, vinegar, salt in a food processor. Combine till thin consistency.

Toss dressing over salad and have yourself a Kale of a good salad!

~K

New Beginnings

This site is an expression of our love for whole and nutritious foods and ways fitness can make you feel your best. We are two sisters who love to call each other up and share a really good recipe with each other. We are so excited about health and nutrition that we couldn’t wait to share our resources with everyone else that is interested.

We know that for some of you readers, you may think that we are from another planet with the food options we choose. Let us be the first to tell you that I don’t blame you for thinking that. We know that eating healthy has many different extremes. Becoming a vegetarian, vegan, or eating an all raw diet doesn’t happen over night. We hope that you explore our recipes and let them open your mind for ways to continue to nourish your body. So step out of your comfort zone and try a couple of the recipes. And just because a recipe states vegetarian or vegan, don’t let that scare you way. You have probably had plenty of meals in your life that were vegetarian or vegan, they just didn't carry that label.

While you will find in Dana’s recipes mainly raw or vegan options; Kristen’s recipes will contain both of these, plus vegetarian and even family friendly recipes.

So if you are new to this way of eating, great! Pick one day out of the week like Meatless Mondays and try one of our recipes. Before you know it you might be riding on the health train. Whoo Whoo!

Lots of Love,
Dana and Kristen

The Perfect Pancake

The Perfect Pancake PB Sandwich...also perfect for my lil' pirate

I absolutely love these pancakes! Not only does my picky eater son love them as well, but they are loaded with nutritious ingredients that will get your day off to a great start.
You are getting your omega-3 fatty acids from the flax seed, calcium from your almond milk, protein from the peanut butter, and antioxidants from the blueberries. And if you choose to use the bee pollen you are adding an amazing superfood which supplies your essential vitamins, minerals, amino acids and enzymes. Now that is a perfect pancake! I make a batch at the beginning of the week and then freeze them. Then in the morning I pull one out and either make a peanut butter pancake sandwich or drizzle maple syrup or honey on top.
Enjoy! K

Ingredients:
1 cup Organic Buttermilk Pancake Mix
2 heaping Tbls Ground Flax Seed
1 Tbls Bee Pollen--optional--Note: Don't use the Bee Pollen if you have pollen allergies. And start in low dosed and work your way into it. And don't use if you are pregnant or breast feeding.
1.5 cup Almond/Soy Milk
1 Tbls Vanilla
1 Tbls Creamy Natural Peanut Butter
1/2 cup Blueberries--frozen or fresh


Prepare:
Combine pancake mix, flax seed, and bee pollen in a medium bowl.
Add milk, vanilla, & peanut butter to mixture and stir
Fold in blueberries

Heat griddle on medium high
Makes 8 pancakes

Hummus Toast

This is very quick and easy lunch recipe. I like to pair it with a kale salad topped with my favorite vegan spinach pesto.

Ingredients:
2 Slices of Whole Grain Bread
2 TBLS of Hummus
2 Tomato Slices
1/2 Avocado sliced
4 thin slices of Cucumbers
Balsamic Vinegar for drizzling


Prepare:
Toast Bread
Top Toast with Hummus, Tomato, Avocado, and Cucumber
Drizzle with Balsamic Vinegar
ENJOY!