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.

"This is so hard!" they say.

Changing our habits is hard.  Changing our eating habits is especially hard, because the things around us stay the same.  We still pass the same fast food joints as we drive about, we push our carts in the grocery store past the same foods that call to us.  (Peanut M&M's shout the loudest to me!)  Our families usually are not ready to make any changes, and "demand" that the same types of meals continue as before.  Social gatherings offer the same foods, and not eating with everyone else at first can feel awkward.  The government (FDA and others) condones the Standard American Diet (SAD).  Sometimes family and friends who don't understand our motives can discourage us.

With all these things working against a person, the thought of changing can feel overwhelming.  So why change?  My answer to that is because bad health affects every aspect of our life.  We should put forth our best effort on this change, because when we feel good, we can do so much more with the time we have.  It has a rippling effect on the people around us, and everyone benefits.

My advise to anyone thinking about making the move is to start out with little changes.  As your will power increases and you get used to the new way of life, add a few more changes.  It will be amazing to see what improvements happen.

Peanut M&Ms are not allowed here.  I can say "no" as I walk past them in the store, but I can't say "no" over and over again in my home.  So, my husband is welcome to buy them and stash them in his car, or even in the house if I don't know about it.  He has been very supportive and I haven't seen a single M&M here since that request.

As I continue to study the effects of foods on the human body, my biggest regret is not learning about this earlier in my life.  But better late than never.  I will never go back.  If I could be assured that the headaches would not come back, no matter what I ate, I would still not go back.  Too many other benefits to enjoy.

"Forks Over Knives" is an encouraging show to watch.  Lots of information on why and what.  It is on Netflix and Amazon.  I highly recommend it.

Recipe - Almond milk

Since I cannot tolerate most commercially produced foods (think 2 - 4 day migraine!) I have searched for recipes that can be made from scratch in my own kitchen.

There are many recipes for almond milk, and here is one of them.  I think drinking non-dairy milk is an acquired taste, but I do love cooking with it.  If this recipe is being used for a non-sweet dish, I don't add the date.

Yum Universe has put together a wonderful article about non-dairy milks.  It is very informative and can be found here.

Almond Milk

INGREDIENTS

1	cup raw almonds
	water for soaking nuts
4	cups water
1	date
1/2	tsp vanilla
	pinch of salt

INSTRUCTIONS

1.	Soak the almonds in water overnight or for at least 8 hours.
2.	Drain the water from the almonds and discard. Blend the 4 cups of water, almonds, dates, vanilla and salt until smooth.
3.	Strain the blended almond mixture using a cheesecloth, nut bag, or other strainer.
4.	Homemade raw almond milk will keep well in the refrigerator for three or four days.