MODERATION IN ALL THINGS IS THE KEY TO SUCCESS!
MODERATION IN ALL THINGS IS THE KEY TO SUCCESS!
Combine water, vinegar, salt, and sugar into a pan, bring to boil. Once salt and sugar are dissolved turn off and let cool.
Divide and add peppercorns, garlic, dill, and crushed red pepper to jars, add the sliced cucumbers, cover with brine, and shake to combine.
Refrigerate ideally for at least 2 days before eating, you can taste before two days. The pickles will keep in a sealed container in the refrigerator for 2 weeks, or more.
This is a very easy, nutrient dense meal or side dish.
The longer it sits, the better it tastes!
You can add a farro, quinoa, or any whole grain for a denser meal.
2 15-ounce cans chickpeas, drained and rinsed
1 large cucumber, diced
1 red bell pepper, diced
2 cups cherry tomatoes, halved
1/4 cup red onion, diced
4 oz feta cheese, crumbled
1/4 cup finely chopped parsley or dill
Combine all ingredients, add Lemon Vinaigrette Dressing to taste. This recipe is also on this website. Enjoy!
These are the BEST cookie dough bars you will ever try! Made with just six ingredients, they’re an easy no-bake treat to satisfy any sweet tooth. Plus, they're vegan, gluten-free, soy-free, nut-free, and oil-free so they're a healthy, allergen-friendly, feel-good treat.
Prep Time:15 MINS
Chill Time30 MINS
Total Time:45 MINS
Course: BREAKFAST, DESSERT, SNACK
Keyword:cookie dough, gluten-free, no added oil, no-bake, nut-free, soy-free
1. If the dates are not very soft, cover them with hot water for 5 minutes, then drain and pat dry.
2. Place the oats in the bowl of the food processor and pulverize them until you have a fine oat flour. Alternatively, you can use store-bought oat flour. See note below.
3. Add the pitted dates, tahini, maple syrup, vanilla, and salt to the oat flour. Blend until the mixture forms into a sticky dough (it should turn into a ball). If it feels dry, add a spoon of plant-based milk a teaspoon at a time until the dough just sticks together when pressed.
4. Transfer the dough to a large bowl. Fold in 1/2 cup of the chocolate chips into the dough using a silicone spatula.
Note: If the dough is too sticky to handle with your hands (this is more likely if your kitchen is warm), place the dough in the fridge for 20 minutes to firm it up a bit.
5. Line a 8×4-inch (20×10 cm) or 9×5-inch loaf pan (23×13 cm) with parchment paper, letting the excess hang over the long sides to form a sling. Spread the dough out into the prepared pan and smooth the top out evenly, pressing all the way into corners using your fingers or a flat-bottomed steel cup to get the mixture even on top.
Place the pan in the freezer for 30 minutes (or longer) to set. Once chilled, remove from the freezer and using the parchment paper as handles, lift the cookie dough out of the pan.
6. Before removing from the freezer, melt the chocolate.
1. Double boiler method: Add a few inches of water to a saucepan and bring to a simmer. Nestle a large heatproof glass bowl that sits on top of the saucepan without touching the water to create a double boiler. Once the water is simmering, add the vegan chocolate chips and coconut oil to the bowl. Whisk frequently with a spatula until the mixture is just melted.
2. Microwave method: Add the chocolate and coconut oil to a microwave-safe bowl and microwave on high in 25 to 30-second intervals until the chocolate is almost melted (about 3 intervals). Use a spoon to stir the chocolate until it is melted.
Drizzle the melted chocolate over the cold cookie dough and lightly sprinkle with flaky sea salt, if desired. If the chocolate doesn’t immediately harden, return it to the freezer for 5-10 minutes to set, then slice into 8 thick bars or into smaller squares. Store leftovers in the freezer (they’ll stay good for several weeks).
Lentils are a legume. They are a healthy source of protein, have potassium, and are a complex carbohydrates. They have dietary fiber and are inexpensive. A superb food that’s easily transformed!
1 medium carrot
1 medium onion
3 cloves of minced garlic
1 ½ cup red lentils (any color is fine)
1 can (14.4oz) can diced tomatoes or 1 ½ cup fresh tomatoes
2 tsp any dried herb
Salt and pepper *
4 cups of water (chicken or veggie stock)
4 cups baby spinach (any green that will wilt)
Add all ingredients to IP. Set 18 minutes, manual high. Quick release once finished.
Remove lid, add spinach, salt/pepper to taste. Parmesan to garnish. Great for leftovers, add water if necessary, to thin consistency.
Get to know the chia seed. Chia seeds are tiny black seeds from the plant Salvia hispanica, which is related to mint. Chia seeds were an important food for the Aztecs and Mayans back in the day. They prized them for their ability to provide sustainable energy. In fact, “chia” is the ancient Mayan word for “strength.” These days the chia seed is considered a modern-day superfood. Chia seeds are a low calorie, gluten free, omega 3 fatty acid. They contain loads of protein, fiber, antioxidants, and micronutrients. The benefits for your body and brain are expansive. Your skin, digestive tract and energy levels are also the beneficiaries of this seed. The recipe calls for coco powder, but eliminating the chocolate is a fine idea too. This chia pudding is a perfect breakfast choice or snack when you hit that mid-day slump.
GARNISH (WHEN YOU’RE ABOUT TO EAT)
I found this excellent Black Bean Burger recipe years ago in Epicurious Magazine. The ease and flavors of this fiber-filled, meat-less burger are superior to all of the others. The fresh cilantro is a must. I serve with sliced avocado and a tossed salad for a nutrient dense meal. Recipe can be doubled, I've formed burgers and frozen them for future meals.
PREP: Pulse 1 can beans in a food processor with mayonnaise, bread crumbs, cumin, oregano, and cayenne until a coarse purée forms. Transfer to a bowl and stir in cilantro and remaining can beans. Form mixture into 4 patties. Heat oil in a 12-inch heavy skillet over medium-high heat until it shimmers. Cook burgers until outsides are crisp and lightly browned, turning once, about 5 minutes total. Serve with or without a bun.
6 tablespoons extra virgin olive oil
1 small garlic clove, pressed or minced (or 1/2 teaspoon garlic powder)
2 tablespoon freshly-squeezed lemon juice (or red wine vinegar)
2 teaspoons Dijon mustard
1/2- teaspoon fine sea salt
1/4 teaspoon freshly-cracked black pepper
Sprinkle of turmeric for color and anti-inflammatory benefits
Combine all ingredients in a small bowl and whisk together, also can be made in an old jar and shaken to combine.
Fresh minced herbs can be added.
This recipe can be easily doubled or tripled.
Farro is an ancient grain with a nutty flavor. It’s a plant-based food that is high in protein and fiber. There are longer cooking and quick cook options available.
To prepare the Farro Salad:
Follow the cooking instructions on the package. Add the following seasonal ingredients, enjoy as the seasons change and options vary. This is very versatile and anything can be added for a full meal or to accompany a main dish. This can also be eaten plain with scrambled eggs or nuts for breakfast.
1 handful of spinach
1 handful arugula
5 spears of asparagus
½ can chickpeas or white beans
Slices of radish for garnish
Lemon Dressing for Farro Salad
3 Tablespoons olive oil
1 Tablespoon freshly squeezed lemon juice
1 Tablespoon red wine vinegar
pinch of salt
pinch of black pepper
Cook Farro, let cool, chop all veggies and add. Drizzle lemon dressing. Refrigerate and enjoy! Add slivered almonds for a crunch.
This very easy and so delicious. Served with cornbread, rice or tortillas and a huge salad, it’s a crowd pleaser. Serves 4-5 people.
· 2 tablespoons extra virgin olive oil
· 1 medium white onion, chopped
· 1 jalapeño pepper, deseeded and chopped
· 4 large cloves of garlic, minced or crushed
· 2 teaspoons dried oregano
· 1 teaspoon turmeric
· 1 teaspoon smoked paprika
· 1/2 teaspoon crushed red pepper flakes
· 3 cups low sodium chicken stock
· 1 -1.5-pound skinless chicken breast, or bone-in breast
· 2 cans (15 oz) cannellini beans or another white bean, drained and rinsed. I use dried white beans that are already soaked and then frozen for use.
· 1/2 teaspoon ground black pepper
· 1 teaspoon sea salt, or to taste
Sautee mode: Heat the olive or avocado oil in the IP, sauté onion and pepper for 3 min.
Place chicken and all ingredients into the pot.
Cover and cook on HIGH for 17 minutes. Allow to fully vent.
Remove the chicken and let cool- Sautee mode can be turned on for 5 minutes to reduce the broth. This will also thicken as it sits.
Shred or cut up the chicken and place back into the broth and beans.
Squeeze some lime and add some cilantro for the finishing touch!
It’s no secret I’m a fan of roasted chickpeas – they’re a great addition to soups, stews, salads, sandwiches, you name it. Not only are they a good vegetarian protein source, but they can also bump up the texture in a dish. If you’ve been reading the blog for a while, though, you know that I’m not a fan of mushy food. Sometimes I’m craving something crispy in a salad, and chickpeas’ soft texture won’t satisfy me.
Enter: roasted chickpeas. They still have all the protein and heartiness of regular chickpeas, but they’ve become an irresistible salty, crunchy ingredient. Even better, they’re a great healthy vegan snack on their own!
How do I make roasted chickpeas?
Roasting chickpeas is simple! Start with three basic ingredients: cooked or canned chickpeas, extra-virgin olive oil, and salt. Then…
So simple! Your roasted chickpeas are ready to eat.
Tips & tricks for making the best roasted chickpeas!
Here are some of my favorite tips for making great roasted chickpeas.
Prep time- 10 minutes, Ready to enjoy in 1 hour- 2 hours
You’ll need two baking sheets and The abiltiy to melt chocolate.
This recipe is very versatile. Add any variety of nuts, dried fruit, cinnamon, or shredded coconut.
Place chocolate into a double boiler or microwave.
Heat on low until melted, stirring occasionally.
Add all of the nuts and dried fruit, stir until they are covered well.
Spread the mixture thinly onto 2 parchment or tin foil lined baking sheets. (This mixture goes a long way)
Place into the freezer for 2-3 hours
Once fully frozen, break into small or medium pieces.
**Place some in small cellophane bags or jars for the perfect gift. They are best stored in the fridge for a quick bite when you need some chocolate
HINT: Use the parchment or tinfoil to break apart the frozen chocolate, this can get messy if the chocolate starts to get warm.
In a small skillet, warm the avocado oil over low to medium heat.
Add nuts to the spice blend and stir to combine. Cook approx. 4-5 minutes until brown and fragrant.
Store in an airtight container for a up to a week or in the fridge for 3 weeks.
1 Tablespoon of avocado oil
1 cup of raw cashews, almonds, or walnuts
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