Posts made in July, 2012

sweet potato quinoa nut burger

Posted by on Jul 30, 2012 in entree, featured, grains, vegetables | 1 comment

While visiting my parents in Santa Fe this week, I am reminded of my recent girls’ trip here during which we enjoyed a delicious quinoa nut burger at an interesting little eclectic place called Cowgirls.  The people-watching was almost as good as the nut burger, and we thoroughly enjoyed both.  This is my attempt at the quinoa nut burger, and I have to say it is so yummy.  I hope you enjoy!

sweet potato quinoa nut burger
Recipe type: entree, vegetable, grain
Serves: 4
  • 1 cup steamed sweet potato
  • 1 cup quinoa, cooked according to package directions
  • 1 cup nuts (I used ⅓ of each: almonds, pecans, sunflower seeds)
  • 1 organic egg
  • 1 tablespoon tamari or Bragg's Liquid Aminos
  • 1 tablespoon Bragg's Organic Sprinkle (or your favorite spice mix)
  • 3 tablespoons sesame, grapeseed, or coconut oil
  • Optional: romaine leaves, tomato slices, onion slices, and avocado slices
  1. Preheat the oven to 350 degrees.
  2. Grind nuts in Vitamix or food processor.
  3. In a medium bowl, mash together sweet potato, quinoa, ground nuts, egg, tamari, and spice mix.
  4. Chill for at least 30 minutes to make patties easier to form.
  5. Heat the oil in a large skillet.
  6. Form patties with your hands.
  7. Place the patties in the heated skillet, and brown on both sides.
  8. Place browned patties on a parchment lined baking sheet, and bake for 15 - 20 minutes.
  9. Garnish with lettuce, tomato, onion, and avocado slices.


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garlic rosemary butternut squash fries

Posted by on Jul 24, 2012 in appetizer, featured, snacks, vegetables | 0 comments

Who doesn’t crave a french fry every once in a while?!  Try this healthy alternative made with sweet and savory butternut squash.  I love to cook and bake with all types of squashes; however, the sweet and savory taste of butternut squash just might be my favorite.  And, did you know it is technically a fruit because of it’s seeds?  No wonder it’s my favorite!  It’s nutritious as well as delicious, as it’s low in fat but packed with fiber, potassium, vitamin B6, folate, beta carotene, and lots of vitamin C.  Eating 1 cup of this heart healthy, anti-inflammatory power food is only 82 calories.

garlic rosemary butternut squash fries
Recipe type: appetizer, vegetable, snack
  • 1 medium butternut squash
  • ½ teaspoon garlic powder
  • 1 tablespoon dried rosemary
  • ½ - 1 teaspoon Himalayan sea salt, to taste
  • 6 tablespoons raw or unrefined coconut oil
  1. Preheat the oven to 425 degrees, and place the butternut squash on a parchment lined baking sheet in the preheating oven for 5 minutes to soften and make peeling and cutting much easier.
  2. In a Magic Bullet, Vitamix, or other blender, grind the dried rosemary.
  3. In a medium bowl, combine garlic, ground rosemary, sea salt, and coconut oil.
  4. Cut the butternut squash in half and scoop out the seeds. Then, cut the peel off the squash, and cut the squash into thin strips.
  5. Add the strips of butternut squash to the medium bowl, and toss to coat with the garlic mixture.
  6. Spread strips out on a parchment lined baking sheet, and bake for 40-45 minutes, flipping halfway through the baking time.
  7. Serve with homemade ketchup.
Homemade ketchup: 1 6 oz can organic tomato paste 2½ tablespoons apple cider vinegar 1 tablespoon honey ¼ cup water ½ teaspoon Himalayan sea salt ¼ teaspoon garlic powder ¼ teaspoon onion powder ¼ teaspoon cinnamon dash of allspice, cloves, and cayenne Combine all ingredients in a Magic Bullet, Vitamix, or other blender and blend until smooth.


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chocolate mint smoothie

Posted by on Jul 16, 2012 in smoothies | 0 comments

Raw cacao is considered a superfood, as it contains a large amount of antioxidants and just about the most magnesium and chromium contained in any food.  It is different than the dark chocolate we buy in bars because it is not processed at all and therefore retains all of its nutritional benefits.  Magnesium happens to be the most deficient mineral in our diets, and it is important because it relaxes muscles, improves movement in the bowels, and relaxes the heart and cardiovascular system.  Chromium is excellent for maintaining blood sugar, so it is beneficial to those with diabetes and those trying to lose weight.  The antioxidants in cacao have been proven to literally dissolve plaque built up in our arteries which helps reverse heart disease and naturally lowers blood pressure.

In addition to raw cacao, this smoothie adds another serving of greens and healthy fat and fiber.  Enjoy!

chocolate mint smoothie
Recipe type: smoothie
Serves: 2
  • 1 avocado
  • 1 cup spinach leaves
  • ½ cup mint leaves
  • 1 cup unsweetened almond or coconut milk
  • 1 heaping scoop vanilla protein (whey, egg, or rice)
  • 1 frozen banana
  • 2 heaping tablespoons raw cacao powder
  • 1 tablespoon ground flax seeds
  • 1 dropper vanilla creme liquid stevia
  • Optional: raw cacao nibs
  1. Combine all ingredients in a Vitamix or other blender, and blend on high until smooth. Add more almond or coconut milk if needed. Garnish with raw cacao nibs if desired.


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carrot watermelon soup

Posted by on Jul 12, 2012 in fruit, soups, vegetables | 0 comments

I was craving something refreshing the other night, and the seedless watermelon I picked up at the store looked delicious and no doubt juicy, a perfect food to eat in this Texas heat.  Watermelon is not only great on a hot summer day, but this delectable thirst-quencher may also help quench inflammation in our bodies due to it’s high concentration of vitamin C, vitamin A, beta-carotene, and lycopene.  In addition to being a kid favorite, watermelon is rich in the B vitamins necessary for energy production and is a good source of magnesium and potassium.  It’s 92% water, which makes it an excellent hydrator and very low in calories (always a plus!) – only 48 calories per cup!

carrot watermelon soup
Recipe type: soup, vegetables, fruit
Serves: 4
  • 1 bunch carrots, peeled and tops removed
  • ½ small to medium seedless watermelon, cut into chunks
  • 3 cups organic chicken broth
  • 2 tablespoons olive oil
  • 2 tablespoons thyme
  • ¼ - ½ teaspoons Himalayan sea salt, to taste
  1. Steam the carrots for 30 minutes and then let cool.
  2. In a Vitamix or other blender, combine steamed carrots, watermelon, chicken broth, olive oil, thyme, and sea salt, and blend until smooth.
  3. Serve at room temperature, or refrigerate to chill before serving.


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thai coleslaw

Posted by on Jul 9, 2012 in featured, salads, vegetables | 1 comment

We just returned from a week of vacation out of the country where we got our fill of lazy days in the sun but also ate very few fresh veggies. Both my husband and I were missing them before day 3!  So upon returning, I began dreaming of this yummy and spicy coleslaw.  It requires quite a bit of chopping, but on a Sunday afternoon after a week away from my kitchen, I actually found it quite relaxing.  And, I should have plenty leftover for me to munch on throughout the week.

Napa cabbage is an especially healthy veggie…a cruciferous dark leafy green…that boasts the following health benefits:  it’s packed with antioxidants which help protect our bodies from diseases like cancer, it’s loaded with fiber which helps lower bad cholesterol levels, and it’s high in Vitamin C, K, and minerals like calcium, phosphorus, manganese, iron, and magnesium.  Because Napa cabbage is also incredibly low in calories (100 grams of fresh leaves contain only 16 calories!) and made of filling fiber, it is wise choice for those trying to lose weight.

thai coleslaw
Recipe type: salad, vegetables, side dish
  • ½ head Napa cabbage, finely chopped
  • 1 red bell pepper, finely chopped
  • 1 cup shredded carrots
  • 1 bunch green onions, thinly sliced
  • ½ cup roasted, salted peanuts
  • chopped cilantro for garnish
  • 3 tablespoons organic creamy peanut butter
  • 1½ tablespoons rice vinegar
  • 1 tablespoon honey
  • 1 tablespoon coconut oil
  • 2 tablespoons shredded unsweetened coconut
  • juice from 1 lime
  • 1 teaspoon grated fresh ginger
  • 1 clove minced garlic
  • pinch of cayenne pepper
  • 2 tablespoons water
  1. In a large bowl, combine Napa cabbage, red bell pepper, carrots, green onions, and peanuts.
  2. In a Magic Bullet or Vitamix or other blender, combine peanut butter, rice vinegar, honey, coconut oil, coconut, lime juice, ginger, garlic, cayenne pepper, and water. Blend until smooth.
  3. Pour dressing over salad mixture, and toss until well coated.
  4. Garnish with chopped cilantro.
  5. Refrigerate until time to serve.


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