Raw Hummus

May 18, 2012
raw-hummus
Hummus is much adored in the food community, and with good reason: it’s creamy, delicious, versatile, and high in protein and fiber. Raw hummus may sound like more effort than your usual cooked hummus, but in fact, the raw version is simple to make. Raw hummus is easily transportable and is a great dip for fresh veggies such as carrots. It also goes nicely with falafel, pitta pockets and wraps. It is my ideal snack for picnics.
Chickpeas belong to a food group called legumes – the French for vegetables – which also includes lentils, beans, peas and peanuts. When sprouted, the nutritional value of legumes increase dramatically. Sprouted chickpeas are rich in protein, heart-healthy potassium, B vitamins, calcium, enzymes and isoflavones. Isoflavones are calcium’s ally, which are particularly important for vegans. Sprouted chickpeas are also a great source of fiber with 12.5g per cup.

Raw Hummus

Ingredients:

  • 1 cup sprouted chickpeas
  • 5-6 Tbsp. lemon juice
  • 4 Tbsp. tahini
  • 2-3 Tbsp. cumin powder
  • 2 Tbsp. extra virgin olive oil
  • 3 cloves garlic, crushed
  • pinch of sea salt
  • ½ cup filtered water

Directions:

  1. Simply sprout your dried chickpeas by soaking them in water overnight (about 12 hours.) Drain them the following morning. Continue to rinse and drain them at least twice a day for the next 2 days. As soon as the tail of the sprout is a few centimeters in length, they are ready. Then you can whiz up this gem of a recipe.
  2. Blend everything in your food processor (or high speed blender) for a few minutes until smooth. Add more filtered water to help move it around if necessary.

Enjoy!

 

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Lentil Burgers + Sweet Potato Fries

May 14, 2012
lentil-veggie-burger

A tasty burger patty that’s high in fiber and folate and easy to prepare. Serve on a whole wheat bun or pita with your favorite toppings. Even meat-eaters will find this dish to be a delicious and hearty veggie option.

Lentil Burgers

Serves 8

Ingredients:

  • 4 cups water
  • 1 cup uncooked green lentils
  • 1 cup uncooked brown rice
  • 2 Tbsp. ground flax seeds + 4 Tbsp. water
  • 1 medium yellow onion, diced
  • 1 tsp. olive oil
  • 1 cup instant or regular rolled oats
  • 2 garlic cloves
  • 2 tsp. dried mixed herbs
  • 1/2 tsp. sea salt
  • 1/4 tsp. black pepper

Directions:

  1. Cook lentils and rice in 4 cups water for 35 minutes, simmering over low heat in a covered pan. Allow to cool.
  2. Mix the flax seeds and water together and let sit for about 15 minutes. (This will allow it to become sticky and will be a better binder for the patties.)
  3. Saute the onion in the oil in a pan over medium heat.  Cook for 5 minutes or until the onion is translucent.
  4. Stir the onion and oats into the lentils and rice until mixed. Add remaining ingredients and mix well. Shape into patties and cook on griddle or pan (may spray with non-stick spray) over medium heat, until nicely browned – about 6 minutes per side.

sweet-potato-fries

I know a lot of people are fond of their fries, but have you tried oven baked sweet potato fries? Not only are sweet potatoes readily available, inexpensive, and delicious, these yummy vegetables provide some surprising health benefits. Sweet potatoes contain vitamin A, vitamin C, manganese, fiber, B vitamins, potassium and even iron. Antioxidants abound in sweet potatoes, which also have anti-inflammatory properties. The beta-carotene and vitamin C in these tubers work together to rid the body of free radicals. Diabetics can even eat sweet potatoes without worry as they have a low glycemic index.

Sweet Potato Fries

Ingredients:

  • Sweet potatoes
  • Coconut oil
  • Sea salt
  • Spices of choice (optional)

Directions:

  1. Preheat the oven to 400° F  (204° C).
  2. Cut sweet potatoes into 1/2 inch strips or wedges. I like cutting them a little thinner so they turn out nice and crispy. I also leave the skins on.
  3. In a large bowl toss sweet potato wedges with coconut oil and spices. Be sure to cover all the potatoes.
  4. Arrange coated wedges on a baking tray and sprinkle with sea salt.  Place in oven for 30 minutes, turning once. Serve with ketchup or sauce of choice.

These dishes are a favorite in our house. We hope you enjoy them too!

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Homemade Nut Milk

May 8, 2012
homemade-nut-milk

HOW TO MAKE YOUR OWN HOMEMADE NUT MILK

Things you need:

▫ Organic nuts or seed

▫ Large mason jar or glass pitcher

▫ Blender or food processor

▫ Nut milk bag or cheesecloth

It’s as Easy as 1, 2, 3

1. Soak and rinse the nuts. Soak the nuts in water to cover overnight. Soaking de-activates the compounds that keep the nuts dormant, and activates the enzymes that make them sprout. Soaked nuts and seeds tend to be easier to digest and have better bio-availability, meaning that the nutrients have an enhanced ability to be utilized by the cells. Plus, soaking the nuts makes them tender enough to blend. Drain the water and rinse the nuts well before using.

2. Blend the soaked nuts with water. Place the soaked nuts into a blender or food processor and add about 3 cups of fresh water for each cup of presoaked nuts. If you want a thicker, richer milk, decrease the amount of water to your liking. Blend until the nuts are very fine ground and the water has turned a light milky color.

 3. Strain the pulp.  A nut milk bag is used specifically for this purpose – it’s clean and easy and also reusable. A cheesecloth folded in 3-4 layers or a large fine-meshed sieve also works well. The pulp can be used for a variety of purposes (see below).

homemade-nut-milk-organic

Care to add a bit of flavor and dimension? Here are a few ideas for additions:

▫ Dates

▫ Vanilla extract

▫ Brown rice syrup

▫ Agave

▫ Cinnamon

▫ Raw cocoa powder

 

Here are five ideas for your pulp:

1. Nut Flour. The pulp can be dehydrated or placed in a 200 degree oven until dried. Grind the dried pulp in a spice grinder or high-speed blender until fine.

2. Raw cookies. Blend the pulp with some dates, nut butter, shredded coconut and sweet spices. Roll into balls and roll in shredded coconut or raw cocoa powder.

3. Soft, raw cheese. Blend the pulp in a food processor with a little nutritional yeast, garlic, lemon juice, fresh herbs, and salt. Serve with crackers.

4. Cereal. Combine the pulp with your fresh nut milk, dried fruits, nuts and sweet spices for a porridge-like cereal.

5. Body Scrub.

homemade-nut-milk-seed

This recipe is the simplest seed milk recipe you will find. It doesn’t even need to be strained. Make this when you are pressed for time. Pour it over your morning cereal, mix it in a smoothie or heat for a nutty latte.

Hemp Milk

Makes 6 servings

Ingredients:

  • 1 cup hemp seeds (shelled)
  • 5-6 cups of purified water
  • Natural sweetener, such as agave nectar or raw honey
  • Pinch of sea salt

Directions:

  1. Combine the water and the shelled hemp seeds in a blender. Use more water to achieve a skim milk consistency and less water to produce a heavier cream consistency of the milk.
  2. Turn blender on high for 2-3 minutes, or until you reach your desired consistency.
  3. After blending you can sweeten the milk by adding: agave nectar, raw honey or vanilla. Blend again to mix sweetener. You can drink it thick or strain it through cheese cloth to remove the large seed particles.
It will stay fresh for 3 days in the refrigerator in a sealed glass container (I use a mason jar). Shake well before each use.
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Carrot Ginger Soup

May 2, 2012
carrot-ginger-soup

Carrots and a hint of fresh ginger are blended to create this simple yet tasty soup. Perfect for lunch or dinner. This soup is a celebration of freshness – in the body and in the season. Using the beautiful local produce that I purchased from the farmers’ market, I was feeling inspired to create something that tastes clean and bright, especially after all of the rain and cold temperatures we’ve been experiencing in Ireland.

This soup is simple and healthful in so many ways. First and foremost carrots are one of the best dietary sources of beta-carotene. An antioxidant nutrient, beta-carotene boosts the immune system, protect cells from the damaging effects of free radicals, helps your reproductive system function properly and provides a source of vitamin A.

Carrots stimulate the production of immune cells that protect the body from all types of infection; guard against cardiovascular disease; reduce inflammation, and slow the aging process. They are especially important in building healthy skin, tissue and even teeth! And the rumors are true: carrots improve eyesight. Research has also established that eating a beta-carotene-rich food at least once a day significantly reduces the risk of macular degeneration.

Ginger root has been used as a natural remedy for many ailments for centuries. Now, science is catching up and researchers around the world are finding that ginger works wonders in the treatment of everything from cancer to migraines. Ginger is most commonly known for its effectiveness as a digestive aid. By increasing the production of digestive fluids and saliva, ginger helps relieve indigestion, gas pains and stomach cramping. Ginger root is also used to treat nausea related to both motion sickness and morning sickness. Ginger’s anti-inflammatory properties help relieve pain and reduce inflammation associated with arthritis, rheumatism and muscle spasms. Ginger’s therapeutic properties effectively stimulate circulation of the blood, removing toxins from the body, cleansing kidneys and nourishing the skin.

raw-carrots-ginger-soup

Freshly grated ginger gives this sweet carrot puree a little added heat and flavor. For some crunch, add a garnish of toasted pumpkin or sunflower seeds.

Carrot Ginger Soup

Serves 4

Ingredients:

  • 4 cups low-sodium vegetable broth, divided
  • 1 yellow onion, chopped
  • 3 cloves garlic, finely chopped
  • 2 tsp. freshly grated ginger
  • 1 pound carrots, coarsely chopped
  • 1 medium potato, peeled and cut into 1-inch chunks
  • Sunflower seeds (optional)

Directions:

  1. Heat 1/2 cup broth to a simmer in a medium saucepan over medium-high heat. Add onion and garlic and cook until tender, about 6 minutes, stirring occasionally.
  2. Stir in ginger, carrots, potato and remaining broth and heat to a boil. Reduce to a simmer, cover and cook 25 minutes or until vegetables are tender.
  3. In batches, carefully puree in a blender. Add water or broth if needed to thin to desired consistency. Reheat soup if necessary. Garnish with sunflower seeds, if so desired.
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