Recipe - Socca Bread

This recipe is gluten-free, savory, easy, and versatile.  I am so glad to have found it!

Socca bread is from France.  The basic recipe is made with garbanzo bean flour, water, and salt.  It is surprisingly tasty for just these ingredients.  The garbanzo bean flour can be made in a high powered blender, or can be acquired online, or possibly in health food type stores.  Mine was bought on Amazon, but my next bunch will be from sprouted garbanzo beans that are dehydrated and then ground.

Basic Socca Recipe
1 cup garbanzo bean flour
1 cup warm water
1/2-3/4 teaspoon sea salt

Mix all ingredients together with wisk.  This batter is runny.  It looks about as "thick" as milk.  It should be free of lumps and smooth.  Put it in the refrigerator and let sit for 2-12 hours.  When it is time to cook it, skim off the bubbly part on the surface and discard.

There are a few ways to cook this.  My first success was on the stove top.  I put about 1/2 teaspoon of oil in a non-stick pan.  Olive oil and coconut oil both work.  Depending on the size of the pan, pour in about 1/3 cup batter.  It should cover the entire bottom of the pan. The thickness of the batter in the bottom of the pan is somewhere between a crepe and a pancake.

The next part was the hard part for me.  I was impatient and tried turning this after about the same amount of time it would be time to turn a pancake.  That is too soon.  It shouldn't be turned for 6-7 minutes.  It helps to put a lid on the pan.

When it has been cooking long enough, the edges will be a little crispy.  Turn and cook for another 5-6 minutes.

This recipe is versatile.  During the last minute of cooking, you can sprinkle grated cheese on top and let it melt.  Simple and delicious.  Or, you can spread peanut butter and honey on top and enjoy it that way.  One of my favorite ways to eat this is to roll it up with sprouts and leafy greens inside.  Oh, yeah!

The second way to cook this is so delicious!  Preheat the oven to 450 degrees with a 12-inch cast iron skillet inside.  When the oven is preheated, pull the skillet out, put about 2 tablespoons of oil inside.  For this recipe, you want double the amount of batter, so use 2 cups flour, 2 cups water, and 1 1/2 teas salt. Add 1 teaspoon basil, 1 teaspoon oregano, 1/2 teaspoon garlic powder, and a little pepper to the batter, pour it in the skillet, and add "pizza" toppings.  Chopped onion, chopped bell peppers, sliced tomatoes, mushroom slices, grated squash, artichoke hearts, etc.  Whatever sounds good to you.

Put it back into the hot oven for 25 minutes.  Then, add grated cheese to the top, if desired, and broil for 2 minutes.  Maybe a little parsley on top just before serving. Wow, this is a great "pizza!"  This is a "repeat on a regular basis" recipe for me.

Recipe - Stir Fry Pasta with Vegetables

Do you know about San-J Tamari?  It is a gluten-free, MSG-free soy sauce-like liquid.  Tastes to me like soy sauce with less salt.  This is what I used in this recipe, and I couldn't wait until the next day so I could eat the left overs!

Stir Fry Pasta with Vegetables

INGREDIENTS

12	oz penne pasta
1/2	medium yellow onion, julienned
1	medium carrot, cut into matchsticks
1	large head broccoli, cut into florets
1	cup sugar snap peas, trimmed, halved
3	cloves garlic
2	tsp ginger, minced
3	Tbls soy sauce
	Black pepper to taste

INSTRUCTIONS

1.

Cook the pasta. Heat a large skillet over high heat. Add the onion, carrots, and broccoli. Stir fry for 4 minutes, adding water 1 to 2 Tbls at a time to keep the vegetables from sticking. Add the sugar snap peas and cook for 2 minutes. Add the garlic, ginger, Soy sauce, and cooked pasta. Cook another minute and season with black pepper.

Recipe - Breakfast Rice

This recipe is yummy to wake up to.  Brown rice in the crock pot all night is my choice, and ready to go first thing in the morning.  If you want it a little sweeter, add a bit of jam in the bowl with the rice.

Breakfast Rice

INGREDIENTS

1	cup long-grain brown rice
1	cup unsweetened apple juice
1	cup water
1/2	cup raisins
1/2	tsp ground cinnamon

INSTRUCTIONS

1.	Combine all ingredients in a saucepan. Bring to a boil, cover, reduce heat, and cook for 40 minutes. Let rest for 10 minutes before serving
2.	This may also be made in a slow cooker overnight. Combine all ingredients and cook on low for 8-10 hours

Recipe - Taco Soup

This soup has a nice flavor.  Just a little zippy on the hot scale.  My tolerance for spicy is not much.  What a wimpy mouth.  My husband and son-in-law both said the spice was just the right amount of hot. 

The taco seasoning I used was homemade, without any unnecessary ingredients in it.  If you would like the recipe, I have posted it here.

Enjoy!

Taco Soup

INGREDIENTS

14	oz dark red kidney beans
14	oz canned pinto beans
14	oz canned diced tomatoes
14	oz canned tomatoes with green chilis
1	oz. ranch dressing mix
1	large onion
6	vegetarian burgers, crumbled
14	oz canned yellow corn
1	oz taco seasoning mix
5	cups water
	garlic, oregano, & red pepper flakes to taste

INSTRUCTIONS

1.	Do not drain beans or tomatoes. Brown burgers and crumble. Add all ingredients in a 4-5 quart crock pot. Cook on low 4 hours or until onion is done, flavors mingle, and is heated through. Or 45 minutes on stove top.

Recipe - Taco Seasoning

Taco Seasoning

INGREDIENTS

1	tablespoon chili powder
1/4	teaspoon garlic powder
1/4	teaspoon onion powder
1/4	teaspoon crushed red pepper flakes (optional)
1/4	teaspoon dried oregano
1/2	teaspoon paprika
1 1/2	teaspoons ground cumin
1	teaspoon sea salt
1	teaspoon black pepper

INSTRUCTIONS

1.	In a small bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container.

Recipe - Orange Peach Mango Dressing

I've been experimenting with salad dressings lately.  This recipe is a winner!  It tastes similar to the mango dressing at my favorite fast food restaurant, Costa Vida.  Super easy and super fast.  Oh, baby!

Make sure to use the real fruit.  If it isn't in season, use frozen fruit, not canned.  It makes about 3 cups of dressing.

Orange Peach Mango Dressing

INGREDIENTS

1	cup sliced peaches, peeled
1	cup sliced mangos, peeled
1	cup orange juice
1/2	cup red wine vinegar
1	Tbls grated fresh ginger

INSTRUCTIONS

1.	Blend until smooth. If needed, add water for a desirable consistency. Refrigerate unused portion.

Recipe - Vegan Fajitas

Don't let the name of this recipe scare you off.  A vegan dish does not imply any kind of declaration.  And if you want, sour cream and/or cheese can be added.

This dish was so good!  I didn't eat it with a tortilla, but rather with corn chips.  My husband ate one tortilla and for his second helping, switched to the chips.  He liked it both ways.  The red wine vinegar really gives it the right kind of zing.

Vegan Fajitas

INGREDIENTS

1/2	cup vegetable broth
1/4	cup red wine vinegar
1	teaspoon dried oregano
1	teaspoon chili powder
	garlic salt to taste
	salt and pepper to taste
1	teaspoon white sugar
2	small zucchini, julienned
2	medium small yellow squash, julienned
1	large onion, sliced
1	green bell pepper, cut into thin strips
1	red bell pepper, cut into thin strips
2	tablespoons olive oil
1	(8.75 ounce) can whole kernel corn, drained
1	(15 ounce) can black beans, drained Tortillas or chips

INSTRUCTIONS

1.	In a large bowl combine broth, vinegar, oregano, chili powder, garlic salt, salt, pepper and sugar. To the marinade add the zucchini, yellow squash, onion, green pepper and red pepper. Marinate vegetables in the refrigerator for at least 30 minutes, but not more than 24 hours.
2.	Heat oil in a large skillet over medium-high heat. Drain the vegetables and saute until tender, about 10 to 15 minutes. Stir in the corn and beans; increase the heat to high for 5 minutes, to brown vegetables.

Recipe - Gluten Free Wheat Thins

Here is a yummy cracker to make with the leftover almond pulp from making almond milk.  I've always hated throwing that away, and now there is a great way to use it.  The first time I made it, I hadn't made almond milk but had some almond pulp from a previous time that I had dried.  I moistened it and it worked really well.  I don't think finely ground almond flour would work, but almonds ground in a food processor would.

Wheat Thins

INGREDIENTS

1	cup firmly packed almond pulp
2	tablespoons golden flaxmeal
1	tablespoon grapeseed oil (or olive oil)
1/2	teaspoon celtic sea salt
1	tablespoon honey

INSTRUCTIONS

1.	Combine all ingredients in a large bowl
2.	Roll dough into a ball, press between 2 sheets of parchment paper and roll to 1/4-inch thickness
3.	Remove top piece of parchment paper
4.	Transfer the bottom piece with rolled out dough onto baking sheet
5.	Cut dough into 2-inch squares with a knife or pizza cutter
6.	Bake (or dry in dehydrator) at 135° for at least 20 hours (yes, 20 hours), or until crunchy
7.	Let crackers come to room temperature on baking sheet, then serve.

Recipe - Homemade Nutella

This recipe comes from Po Papa Joe's blog.

The hardest part about making this recipe is "skinning" the hazelnuts.  It isn't really hard, but takes a little time.  The product is a little different from commercial Nutella.  It is less sweet, but the taste of the hazelnut is more pronounced. I made two batches for my son-in-law for his birthday, and in his opinion, it tastes better because of it.

Nutella

INGREDIENTS

To skin hazelnuts
2	cups boiling water
3	tablespoons baking soda
1.5	cup hazelnuts
To make Nutella
1 1/2	cups Hazelnuts - peeled and toasted
1/2	raw cashews
1/2	cup Coconut Oil
1	cup Powdered Sugar
1/2	cup unsweetened natural cocoa powder
1 1/2	teaspoons vanilla extract
1/2	teaspoon kosher salt

INSTRUCTIONS

To skin hazelnuts
1.	Preheat the oven to 350 degrees fahrenheit Mix together the water and baking soda and bring to a boil in a medium saucepan (the water will foam up). Add the nuts and boil for 3 minutes. It's normal for the water to turn black. While the hazelnuts are boiling, prepare a medium bowl of ice cold water. After three minutes, use a slotted spoon to remove one test nut, placing the nut into the prepared bowl of ice water. Use your fingers to remove the skin, if the skin doesn’t come off easily, boil the nuts 1-2 minutes longer and try another test nut. When a test skin rubs off easily rinse the rest of the nuts in cold water and peel them by rubbing them together between your hands. Dry the hazelnuts and then spread them on a cookie sheet along with 1/2 cup of raw cashews and toast them for about 15 minutes.
To make Nutella
1.	Using a blender or a food processor blend the hazelnuts and cashews until they form a paste then add the remaining ingredients and continue blending, scraping down the sides as necessary, until it is as smooth as possible.
2.	Transfer your amazing homemade deliciousness into a sealable jar and store it in your pantry for up to 2 weeks (if you can possibly make it last that long).

Recipe - PB&J Bites

Sometimes a sweet snack is just the thing to hit the spot.  This week I discovered The Chef and the Dietitian.  Two ladies who are vegan and cook without oil, salt, or sugar.  This was one of their recipes.  It is quick, easy, and has 4 ingredients. If you want to see them making these little treats, go here.

PB&J Bites

INGREDIENTS

1	cup unsalted peanuts
1	cup pitted dates
1	cup unsweetened dried cherries
1	Tbls vanilla extract

INSTRUCTIONS

1.	In food processor with S blade, process peanuts into powder. Add dates and cherries and process until it can be easily formed into a ball. Add vanilla and process briefly. Roll into balls or place in a silicone brownie mold pan.

Recipe - Tin Foil Dinner

There is nothing new in a tin foil dinner.  (Okay, technically an aluminum foil dinner.)  Campers have been eating them for a very long time, cooked in the coals of the fire.

A few nights ago we had this dinner.  No meat.  Potatoes, carrots, red onion, zucchini, Mrs. Dash spice blend, a few little slivers of butter on top.  Wrapped it in 3-4 layers of foil and grilled it on the top rack of the grill for about 40 minutes.

It was so delicious!  I wish I had put a bit of garlic on it.  Next time maybe a few more vegetables.  The biggest problem was wrapping it, because of the amount of food.  So I alternated which direction the foil went and got it all covered with 4 layers.  Maybe a bigger sized foil next time?

It would be a delicious dish to go with Black Bean Burgers, but it was all we had and was enough.

Recipe - Black Bean Veggie Burger

Have you ever tried the black bean burgers at Costco?  They taste very nummy.  One of our quick meals recently was one of these burger patties and some baked potato wedges.  Very satisfying.

Well, this recipe tastes like those black bean burgers.  So fast and easy.  I baked one in the oven, and it was perfect.  The others I tried grilling, but forgot to oil the aluminum foil.  BIG mistake.  They still tasted good, but stuck mightily to the foil.  We scraped them off and ate them anyway.  One nephew ate 2 burgers using 3 patties.

This is going in a regular rotation at my house!

4/2/13 Additional information: I just read of a family who eats bean burgers on a regular basis - with a twist.  Instead of cooking them like regular burger patties and putting them on buns, they spread some of the "burger dough" on a tortilla, throw it in the oven (or toaster oven or on the grill) set at 400 degrees for 10-15 minutes.  When it is finished cooking, just add the other ingredients - tomatoes, onions, ketchup, lettuce, etc.  It sounds delicious and less messy.  This is the way we are going to eat these next.

Homemade Black Bean Veggie Burgers

INGREDIENTS

1	(16 ounce) can black beans, drained and rinsed
1/2	green bell pepper, cut into 2 inch pieces
1/2	onion, cut into wedges
3	cloves garlic, peeled
3	eggs
1	tablespoon chili powder
1	tablespoon cumin
1	teaspoon Thai chili sauce or hot sauce
1/2	cup bread crumbs (or use cracker crumbs)

INSTRUCTIONS

1.	If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2.	In a medium bowl, mash black beans with a fork until thick and pasty.
3.	In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4.	In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
5.	Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
6.	If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

On my soap box

Ready for a rant?  It is really frustrating to live with the consequences brought on by the dishonesty of the food industry.  The FDA allows commercial companies to clean up their labels by changing the names of the ingredients AND by hiding different ingredients under names that really don't mean anything.

For instance, what is the new name for sugar?  "Dehydrated cane juice."  It sounds less harmful, and if the one reading the label didn't think about it, it would be simple to skim over that name and not think about what it means.

And what does "natural seasoning" or "spices" mean?  All sorts of ingredients can be and are hidden under that umbrella.  The only way I know if it is benign or destructive to me is to eat it and wait for the headache.  Argh!  My one big wish for the FDA would be to require companies to list ingredients as they really are.

And here, possibly, comes another dishonest move.

The International Dairy Foods Association (IDFA) and the National Milk Producers Federation (NMPF) have filed a petition requesting they can flavor 17 dairy products using "non-nutritive sweeteners" (think aspartame, etc) without having to list it as an ingredient.  Right now they can do so if the food is listed as reduced calorie.  They want to change that.  Here is a quote from the FDA website.

However, IDFA and NMPF argue that nutrient content claims such as “reduced calorie” are not attractive to children, and maintain that consumers can more easily identify the overall nutritional value of milk products that are flavored with non-nutritive sweeteners if the labels do not include such claims. Further, the petitioners assert that consumers do not recognize milk—including flavored milk—as necessarily containing sugar. Accordingly, the petitioners state that milk flavored with non-nutritive sweeteners should be labeled as milk without further claims so that consumers can “more easily identify its overall nutritional value.”

What that says to me is that they want to put artificial sweeteners in milk products and not label it in any way, because then it will be easier for consumers to see how nutritious it really is.  

Hogwash!

If you would like to comment to the FDA about how you feel, visit this website.  Comments are welcome through May 20, 2013.

Enough ranting.  Back to real life.

Recipe - Smoky Refried Bean Soup

Wow.  This is a really good soup.  We ate it with Fritos corn chips, and my husband also added sour cream and shredded cheese on top of his.  It is thick, almost like chili.  Great leftovers, too.

Smoky Refried Bean Soup

This soup is so thick it’s almost a chili. Use the minimum amounts of chipotle chili powder and hot sauce to make this a mild dish or add more to make it as hot as you dare.

INGREDIENTS

1	large onion, chopped
3	– 4 cloves garlic, minced
1	green bell pepper, chopped
1 1/2	cups vegetable broth
1	14-ounce can diced tomatoes (I used fire-roasted)
15	ounces fatfree refried beans
15	ounces black beans, cooked
1	cup frozen corn kernels
1	teaspoon cumin
1 1/2	teaspoon smoked paprika
1/8	– 1 teaspoon chipotle chili powder (to taste)
1	teaspoon hot sauce (or to taste)
1/2	teaspoon Mexican oregano (optional)
	salt and pepper, to taste

INSTRUCTIONS

1.	Spray a large, non-stick pot with cooking spray, and sauté the onion until it begins to brown. Add the garlic and bell pepper and cook for one more minute. Add all the remaining ingredients and cook until the flavors blend, 20-30 minutes.
2.	Serving suggestion: Garnish with fresh tomato salsa and serve with baked tortilla chips and a large salad.

Recipe - Shepherd's Pie

There is something comforting about Shepherd's Pie.  So homey and pleasant.  Carb lover that I am, the last bite for me is always the potato part.

This is a recipe for Shepherd's Pie vegetarian/vegan style.  Choose which you would like.  The "meat" part in the bottom layer is chunks of black bean burger.  It is just the right touch to add to this dish.

If you are a cheese eater, sprinkle some cheese on top as it goes into the oven.

Traditional Style Shepherd's Pie

INGREDIENTS

Mashed potato layer:
5	russet potatoes, peeled and cut into 1-inch cubes
1/2	cup sour cream or vegan mayonnaise
1/2	cup milk or non-dairy milk
1/4	cup vegetable broth
3	tablespoons cream cheese or vegan cream cheese substitute (such as Tofutti ®)
1 1/2	teaspoons salt
2	cloves garlic, minced
Bottom layer:
3	tablespoons vegetable broth
1	large yellow onion, chopped
1	carrot, chopped
2	stalks celery, chopped
1/2	cup frozen peas
1	clove garlic, minced, or more to taste
1	pinch ground black pepper to taste
1	teaspoon thyme
1	teaspoon oregano
2	veggie burgers or black bean burgers
	Gravy
Gravy 1          cup vegetable broth thickened with flour or 1 Tbls cornstarch

INSTRUCTIONS

1.	Place the potatoes in a pot, cover with cold water, and bring to a boil over medium-high heat. Turn the heat to medium-low, and boil the potatoes until tender, about 25 minutes; drain.
2.	Stir the sour cream, rice milk, vegetable broth, cream cheese, and salt into the potatoes, and mash with a potato masher until smooth and fluffy. Set the potatoes aside.
3.	Preheat oven to 400 degrees F (200 degrees C), and spray a 2-quart baking dish with cooking spray.
4.	Heat the vegetable broth in a large skillet over medium heat, and cook and stir the onion, carrots, celery, frozen peas until softened, about 10 minutes. Stir in the seasonings, garlic, and pepper.
5.	Reduce the heat to medium-low, and crumble the burgers into the skillet with the vegetables. Cook and stir until the mixture is hot, about 5 minutes.
6.	Spread the burger/vegetable mixture into the bottom of the baking dish, and top with the mashed potatoes, smoothing them into an even layer.
7.	Bake in the preheated oven until the casserole is hot, about 20 minutes.

Recipe - Cauliflower "Ground Beef"

This is not a typical recipe, but rather an idea for your own recipes.

Spaghetti
Take about 1/2 head of cauliflower and cut into smaller sizes so that it can fit into your food processor.  Pulse the machine until the cauliflower is the size of ground beef.

If you don't have a food processor, put the chunks in your blender with some water.  When the pieces are the right size, strain off the water.

Dump the ground up cauliflower into a skillet and cook with onions and garlic or whatever else you usually use to get ready for your spaghetti.  When the other ingredients are cooked in the manner to which you are accustomed, add it all into the spaghetti sauce.  

Martha Stewart has a recipe for Cauliflower Steaks with Roasted Pepper and Tomato Salad.  I haven't tried it, but maybe someday I will.

The cauliflower has the texture of ground beef.  It has no strong flavor and absorbs the flavors around it.  It amazingly works.  It doesn't taste exactly like ground beef, but is a wonderful substitute.

The first time I tried using this cauliflower ground beef, I used some as the meat in tacos.  It was okay, but I had cooked it too long and it lost too much texture.  I used taco seasoning, which I would try again, but there were too many things going on around me and I lost track of time.

What other things could you use this for?  I can only imagine.

Recipe - Frozen Pineapple Treat

Staying away from sugar is one of my main goals. It is so bad for me, and the artificial stuff is even worse. By consistently not eating it, my cravings for sugar have pretty much disappeared, thankfully. 

Some days, though, a sweet treat is a welcome change. Here is one made entirely from fruit that is worth making again.

Frozen Pineapple Treat
1 20-oz. can pineapple chunks in pineapple juice

Open can of pineapple and drain, reserving juice.  Freeze chunks in single layer. I used a glass pie pan.  After it is completely frozen (I waited one day) break apart chunks, put in blender with reserved juice, and blend. You will have to add water as you go, until it is thinned enough to blend smoothly. 

Serve with a spoon.  Enjoy!

Recipe - Asparagus & New Potato Hash

Becoming a vegetarian has been an interesting journey.  As I have stated before, mushy cooked vegetables turn my stomach.  Ugh.  But there has to be delicious ways to enjoy cooked vegetables, and I am determined to find them.

Asparagus is one of those vegetables.  In my memory, the last time I ate asparagus was decades years ago, and it was not an experience I wanted to repeat.

Now that this journey has begun, I am going to try everything (again!) at least once.  We had asparagus and potatoes tonight.  This recipe is really good.  I used it as a twice baked potato, though.  Cut 10 Yukon Gold potatoes in half and cook in a 350 degree oven for 1.5 hours.  Cover with a sheet of aluminum foil.  Cook the rest of the recipe as outlined, omitting the potatoes.  When the baked potatoes are soft, scoop out all but a 1/4" edge.  Put in a bowl with a cup of non-dairy milk, some salt, and pepper.  When the potato mixture is as soft as you would like, add the asparagus part.  Scoop back into potato shells.  For those of you who eat cheese, you can sprinkle some on top.  Pop back into the oven for 10 - 15 minutes.

Asparagus-New Potato Mix

INGREDIENTS

1	pound small red potatoes
1	pound fresh asparagus
2	shallots, minced
1	teaspoon chopped fresh thyme
1	teaspoon salt
1/2	teaspoon pepper
2	teaspoons fresh lemon juice
	Garnish: lemon slices

INSTRUCTIONS

1.	Cut potatoes into quarters.  Bring potatoes and salted water to cover to a boil in a Dutch oven over medium-high heat. Cook 15 minutes or just until tender; drain well. Cool 15 minutes; cut into quarters.
2.	Snap off and discard tough ends of asparagus. Cut asparagus into 1/2-inch pieces.
3.	Sauté shallots in a few Tbls water in a large nonstick skillet 1 minute. Add asparagus, thyme, salt, pepper, and lemon juice; sauté 2 to 3 minutes or until asparagus is crisp-tender. Add potatoes, and sauté 3 minutes or until mixture is thoroughly heated. Remove from heat. Garnish, if desired.

Recipe - Vegetable and Black Bean Enchiladas

This recipe is so good!  We made it a few nights ago, and the gal making it with me was very leery of putting kale in it.  She didn't think she would like it.  I don't blame her.  I don't like kale plain, but in recipes it is really a good addition.  Chock full of things your body loves!  Here is an excerpt from webmd.com

"Kale, also known as borecole, is one of the healthiest vegetables on the planet. A leafy green, kale is available in curly, ornamental, or dinosaur varieties. It belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts.

What makes kale so exceptional? Here is why it's a superstar vegetable -- and ways to work it into your diet.

Kale is a Nutritional Powerhouse

One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients.

Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.

Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw."

If you want to read more, go here.

The gal that was helping me cook, who was worried about eating kale, ended up eating 2 full enchiladas for dinner that night because they tasted to good!

My goal is to eat foods without any dairy added.  This recipe fits the bill, but for those of you who still eat cheese, it is easily added.  A little on the inside of the enchilada and some on top would do it.  Also, if you wanted sour cream.....

Vegetable & Black Bean Enchiladas

INGREDIENTS

	Fresh cilantro leaves
16	Tortillas
Enchilada Sauce
1	Tbs vegetable broth
1	yellow onion, diced
4	large tomatoes, diced
4	Tbs flour
4	Tbs chili powder
4	tsp cocoa powder
2	tsp ground cumin
1/2	tsp ground coriander
6	clove garlic, minced
3	tsp salt
2	Tbs fresh lime juice
2	cups vegetable stock (make your own)
Veggie Filling
1	red pepper, ribs removed, seeded, diced
1	yellow pepper, ribs removed, seeded, diced
1	yellow onion, diced
4	oz extra firm tofu, cubed
3	leaves kale, stems removed and chopped
1/4	cup fresh, chopped cilantro leaves
2	tsp fresh lime juice
15	oz can black beans, drained (or start with 1/2 cup dry and make your own)
1 1/2	cups frozen or fresh sweet corn, drained
	Salt to taste
	Black pepper to taste

INSTRUCTIONS

1.	In a large skillet or pan, place 1-2 Tbs vegetable broth, peppers and 1 onion. Heat to medium-high and stir often for about 10 minutes.  This is the beginning of the vegetable filling.
2.	In another skillet or pan, place 1-2 Tbs vegetable broth and add the other onion. Heat to medium-high and stir often for about 5 minutes. Add chopped tomatoes and cook down, stirring occasionally for 10 minutes.  This is the beginning of the sauce.
3.	Stir in remaining Enchilada Sauce ingredients… bring to a boil and reduce heat to simmer for 10 minutes.
4.	In the other pan, add remaining Veggie Filling ingredients (except corn and beans) to your onion, stir together for about 7 minutes.
5.	Now add corn and beans and stir together for about 1 minute. Season to taste with sea salt and pepper. Remove from heat.
6.	Place Enchilada Sauce in the blender and mix until smooth. Transfer to a small glass bowl.
7.	Create an assembly line by laying out all your ingredients-Enchilada Sauce, Veggie Filling, and Tortillas.
8.	Preheat oven to 375°F.
9.	Spread some Enchilada Sauce into the bottom of your casserole dish.
10.	Take a tortilla and spread some veggie filling, some Enchilada Sauce. Now, make sure that you leave about 3 1/2″ on either side of your filling so you can roll ’er up.
11.	Take one side of your tortilla and wrap it over the filling. Tuck a bit, then roll the entire thing until tight. Place into your casserole dish. Repeat steps until you fill your dish with enchiladas.
12.	Top all tortillas with remaining Enchilada Sauce.
13.	Bake enchiladas for 25 minutes. Serve topped with fresh, chopped cilantro and maybe a squeeze of fresh lime. Yum! This can be served with grated cheese and sour cream for those who eat dairy.

Recipe - Hummus

In looking back over the recipes I have posted, it came as a shock that hummus was not among them.  One of the best dips and a perfect snack, it only takes a few moments to make hummus.  It doesn't last very long around here.  It is enjoyed too much.

Right now I have sprouts on my counter, almost ready.  My mouth waters as I think about my favorite sandwich lately.  Toast a slice (or two if you want a top on the sandwich) of whole wheat bread, spread on hummus, then top with sliced tomatoes, slices of avocado and sprouts on top.  Oh, my goodness, it is a filling and delicious meal!  It is also good in pita bread.

If you like a little kick, adding another clove of garlic will do the trick.  (Hey! I'm a poet!)

Hummus

INGREDIENTS

1	15 oz can garbanzo beans (1 1/2 cups)
3 to 4	Tbls juice from beans
2	Tbls tahini
2	Tbls lemon juice
2/3	teaspoon salt
3	or 4 cloves garlic
2	water
1	pinch paprika
1/2	teaspoon minced fresh parsley

INSTRUCTIONS

1.	Hold back 3-4 Tbls juice from beans, drain remainder. Place ingredients in a blender or food processor. Blend until smooth. Transfer mixture to a serving bowl.

Recipe - Cabbage Soup

First off I need to confess that I don't like cooked cabbage.  Fresh cabbage, on the other hand, is wonderful in a coleslaw, or in my morning green smoothie, or even just popped into my mouth as I am preparing food.  Just plain, raw cabbage.  Yum!

This morning my husband requested cabbage soup.  Since he doesn't often ask for specific foods, I try to accommodate when he does.  He says this recipe was just right, and wished I had made a bigger batch.

Cabbage Soup

INGREDIENTS

3	tablespoons olive oil
1/2	onion, chopped
2	cloves garlic, chopped
2	quarts vegetable broth
1	teaspoon salt, or to taste
1/2	teaspoon black pepper, or to taste
1	tsp garlic salt (optional)
1/2	head cabbage, cored and coarsely chopped
1	(14.5 ounce) can Italian-style stewed tomatoes, drained and diced

INSTRUCTIONS

1.	In a large stockpot, heat olive oil over medium heat. Stir in onion and garlic; cook until onion is transparent, about 5 minutes.
2.	Stir in water, bouillon, salt, and pepper. Bring to a boil, then stir in cabbage. Simmer until cabbage wilts, about 10 minutes.
3.	Stir in tomatoes. Return to a boil, then simmer 15 to 30 minutes, stirring often.