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Sarah Lawrence

Simple Detox Recipes ~ because I love you <3

Special Waves and Warm Welcome to all you new Blog followers!  So glad to have you here.  I can't wait to hear from you and get to know you.  Please join me over on Facebook too --- click the link on the right side of this post.  I just can't get enough of all you lovelies!  xoxo ********** So, last week I completed a 10 Day Detox with a great group of people.  I designed the Detox to be gentle by reducing stimulants like caffeine and sugar before cutting them out, then using a clean dietary approach to support the body’s natural detox pathways.  Gotta tell ya… my Detoxers were ROCKSTARS!  Most lost 4 pounds during the 10 days and one SuperStar dropped 7 pounds and was absolutely glowing.  I confess that I feel a bit guilty to have kept the 10 Day Detox on the hush, but I’m ready to share a secret with you --- (you’re truly the first to know!)  --- On March 4th I am launching my next program:  “10 Weeks to a Healthier You!”  Because I work really closely with my clients, I am only opening 15 spots in this exclusive program.  I will be accepting applications from people who are ready to make some healthy habits a reality, so if this is you, be on the lookout for an update with all the deets tomorrow.  I have great bonuses and goodies for all you Early Birds who want to jump right in!  Just think --- you can be on your way to achieving any of your New Year’s weight loss resolutions in time for Mother’s Day!  Build on the momentum of love from Valentine’s Day and give yourself this gift.  Promise I’ll be back tomorrow with more so you can get in on the goodness.  (You’re totally worth it!) Phew!  Now that I’ve let my secret slip, I feel much better!  (Here’s the song in my head --- “I’m so excited, and I just can’t hide it…”)  Back to business ~ I meant to post and share the love before Valentine’s Day, but life got busy with classroom parties and lots of valentines to prepare.  I want all of you to feel the love so this post is a host of pics and recipes from the detox.   Simple meals make me happy and keep me healthy and they can do the same for you!  Foods that support detoxification are tasty, colorful and filling, but don’t take my word for it… try it yourself and let me know what you think!   Breakfast = Breaking the Fast Liquid nutrition in the form of smoothies and juices is a fabulous way to FLOOD your cells with nutritional love! Mixed Berry Blast 1 cup frozen mixed berries 1 frozen banana 3 kale leaves, stems removed A big handful or two of baby spinach, washed (go for two cause you're a rockstar!) 1 - 1½ cups almond milk Put everything in the Vitamix or blender and whiz 050until quite smooth. My Beeting Heart Juice 1 large organic beet, scrubbed 1 large organic cucumber 3 kale leaves, stems removed 6 swiss chard leaves, stems removed 3 large carrots, peeled 1 red apple Cut all the veg in pieces that will fit in your juicer.  Juice according to your juicers directions or blend in a Vitamix and strain using a nutmilk bag or several layers of cheesecloth. [caption id="attachment_706" align="alignleft" width="256"]Juice shots for my boys and the pint glass for me! Juice shots for my boys and the pint glass for me![/caption]   043 [caption id="attachment_705" align="alignright" width="300"]Juicy Smiles from my 6 year old! Juicy Smiles from my 6 year old![/caption] Mid-day and Evening Meals Go for 80% raw and 20 % cooked whole foods for your lunch and dinner meals.  Raw foods provide live enzymes and accessible nutrients.  Cooked whole foods provide the comfort of warmth and variety in texture. Simple Salad for 4 8 cups of mixed salad greens (mesculin greens, kale, romaine, spinach, chard, frisee, red or green leaf lettuce, butter lettuce, endive, mustard greens, beet greens, dandelion greens) 4 cup diced veg of your choice (tomatoes, cucumber, pepper, red or green onion, celery, carrot, mushroom, beet) 1 diced avocado 1/4 cup of hemp seeds, flax seeds, chia seeds or sesame seeds ¼ cup chopped cashew, almond or brazil nuts ¼ cup fresh herbs (dill, basil, cilantro, parsley, mix of thyme/oregano, mint) 2 cups mixed fresh fruit (optional, but great for variety) The possibilities with salad are never ending.  I use a variety of greens for lots of color and texture. Family Friendly tips: 
  1. Let you kids choose the veggies and fruits for the salad. 
  2. Once your greens are washed have your kiddos tear the leaves into fork friendly pieces.
  3. Fill it up!  We have a large oval platter that is great for serving salad family style.  How much salad do you need?  It is really easy to judge once you’ve served salad family style a few times because you will be able to eye-ball it based on your experience.  I know that if we fill up the platter with greens, pile on the veg and add the toppings that the whole thing will go… so all I need to say is “Fill it up” and my people can have fun while practicing a healthy habit.
  4. Let your kids serve themselves if they are old enough to manage a fork.  It’s a life skill.  I find that my kids take what they need and it’s usually more than I would have put on their plates. 
  5. Pour on the props!  Praising the kiddos (and any reluctant adults at the table) is a great way to ensure that they will feel good about making healthy choices.  Praise builds confidence, so when they try a new combo, give them credit and ask them how things taste and if they would make the same salad again.
*** Just think, it’s as easy as P-I-E ~ Praise Involve Encourage! [caption id="attachment_704" align="alignleft" width="640"]Simple Salad for 4 Simple Salad for 4[/caption] [caption id="attachment_711" align="alignleft" width="640"]Simple Salad for 4 with Beet Hearts and berries Simple Salad for 4 with Beet Hearts and berries[/caption] Raw Bowl with Beans 1 cup raw mushrooms, sliced 2 cups kale or spinach, stems removed and leaves sliced into strips ¾ cup raw sauerkraut (homemade or one like Bubbies) 1 cup cooked beans of your choice (homemade is great; no sugar if using canned beans) 040 Triple Nut Veg Burger 1 large onion, quartered 2 stalks celery, quartered 1 clove garlic 1/2 cup almonds 1/2 cup cashews 1/2 cup walnuts ½ cup hemp seeds 1 bunch parsley, stems removed 2 slices gluten free, dairy free millet bread or GFV breadcrumbs ¼ cup nutritional yeast 1/2 tsp sea salt ½ tsp freshly ground black pepper 1/3 cup lemon juice ½ cup white beans (optional, makes patties a firmer texture) Put onion, celery, garlic, nuts, seeds and parsley into your food processor and pulse until everything is fine but not a paste.  Tear the GFV bread into pieces or add the breadcrumbs, nutritional yeast, salt and pepper and pulse again.  Add lemon juice a little at a time to get the mixture to a consistency that you can shape into patties. Heat a cast iron skillet (or your favorite skillet) and place ½ cup size patties on until one side is golden, then flip.  Serve. An alternative to cooking these bad boys is to shape them and pop them into your dehydrator.  The flavor remains bright and the texture becomes much firmer than what you get in the skillet, even with the bean option.  I like the non bean burger, dehydrated and crumbled into lettuce leaves with salsa for a tasty taco like yum. ***Depending on the size of your veggies you should get at least 6 patties, likely a few more. [caption id="attachment_712" align="alignleft" width="640"]Triple Nut Veg Burger Triple Nut Veg Burger[/caption] Tomato Vegetable Soup  ~ you may want to double this one and freeze half 1 tablespoon extra virgin olive oil 1 cup chopped red onion ¼ teaspoon sea salt 2 cloves garlic, minced 1 cup shredded carrot 1 cup chopped celery 1 24-ounce jar diced tomatoes or 2 lbs fresh tomatoes, diced 5 cups low-sodium vegetable stock (gluten free) 2 cups cooked white beans, drained and rinsed ½ tsp freshly ground black pepper ½ tsp cayenne, chipotle or smoked paprika (optional) fresh parsley leaves, garnish Heat oil in a soup pot over medium heat.  Add garlic and onion and sauté for a few minutes.  Add the remaining ingredients and bring to a simmer.  Cover and cook for 15 minutes.  Sprinkle with parsley just before serving. 026

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Sarah Lawrence

Quick Veggie Pad Thai (gluten free vegan goodness)

After the ridiculous story that broke yesterday about pizza being qualified as a vegetable by the USDA for US School Lunches, I just have to write!  When the pizza industry rules the world, it’s a SAD day!   According to an ABC news article the details boil down to cost and big business influence where dairy, wheat and mystery meat are the standard.  Well, this momma doesn’t play that way... and I'm not alone!  I think it’s time that we stand up and say, “There’s a new sheriff in town!” and actually mean it!  UGH!  Stand with me and make a change in your family.  Start where you are able.  If you’ve followed me for any length of time, you know that I adore Dr. Fuhrman.  His “Nutritarian” approach to eating literally changed my health in the span of a few months and has given me back a balanced, nearly pain free body despite my psoriatic arthritis diagnosis.  I make  nutrient dense foods the main players in my meals (I almost wrote that I “try” to make them the main players, but, as my inner Yoda reminds me: “Do or Do Not.  There is no Try.” LOL!)   Now, if any of you follow Dr. Joel Fuhrman, you may have heard this acronym that he uses “GOMBBS” --- it’s an easy way to remember a list of potent antioxidant rich foods that Fuhrman cites not only as being superfoods, but also as being part of a cancer preventative way to eat.  So, GOMBBS foods are Greens, Onions, Mushrooms, Berries/Beans, and Seeds/Nuts.  There is a plethora of science backing the goodness of these guys.  You can read more about that here.  My vegetable rich, GOMBBS filled Pad Thai is an example of how I pack our family meals with all the goodness I can while still making something that tastes great, is high in fiber, gluten free and dairy free (to meet our requirements from allergy and intolerances). I used to make this dish with white rice noodles but have found brown rice noodles that offer more fiber than their counterpart while adding a pleasant nuttiness.  If you can find them, give them a try.  If not, use traditional white rice maifun.  Either way, know that you are making a meal that is colorful, flavorful and healthful!  This makes a generous 6-8 portions and it reheats beautifully for lunch or a meal another day. Enjoy! [caption id="attachment_500" align="alignnone" width="300" caption="Quick Veggie Pad Thai"]Quick Veggie Pad Thai[/caption] Quick Vegan Pad Thai with Veg, Greens and Goji (serves 6, 15 minutes start to finish) 2 packages dry brown rice noodles (maifun) 1 package firm, cubed tofu (I use Nasoya organic), drained 4 cloves garlic, minced 1 lb cabbage or bok choy, shredded ½ lb carrot, sliced thinly on the diagonal or into matchsticks ½ lb celery, sliced thinly on the diagonal or into matchsticks ½ lb onion, sliced thinly ½ lb kale, shredded ½ lb mushrooms, sliced ½ lb zucchini, sliced thinly on the diagonal or into matchsticks (optional) ½ cup peanuts, unsalted 1/3 cup gluten free tamari 1/3 cup rice wine vinegar 1 Tbsp tamarind paste 1/4 cup goji berries dash of sriracha or fresh red thai chili 2 dates green onions, for topping 1-2 Tbsp oil for the pan Put rice noodles into a large bowl and pour hot water over them.  You want the noodles covered with hot water so they soften. In the now, heat a wok or large cast iron skillet and add a bit of oil.  Toss in your garlic and tofu.  We want them to get golden, but not brown.  Stir often with a metal spatula and remove everything to a big serving bowl after about 5 minutes or when yours are golden and fragrant. In the same hot skillet that you just took the garlic and tofu out of, throw in all the veggies except the mushroom and get them going.  These guys are going to work for about 4 minutes. While the veggies are sweating, mix the tamari, vinegar, tamarind, sriracha, goji and dates in your Vitamix or food processor until you have a smooth sauce.  Taste it and adjust the seasoning to suite your taste if necessary. Check the veggies and give them a few good stirs.  Add the mushrooms into the mix.  We are looking for the veggies to get soft, but not mushy and the mushrooms end up keeping a nice toothsome bite since we're arriving to the party fashionably late.  Give the veggies another 3-4 minutes then transfer them to the serving bowl right on top of the garlic and tofu. Add a tiny bit of oil to your pan.  While it’s heating, drain the noodles that were soaking.  Add the noodles to the hot pan and immediately stir them around.  Pour the sauce over the top and use tongs or a big spoon to combine everything.  You want to keep the noodles moving so they don’t stick.  Once they’re hot and the sauce is fragrant tip the veggies, tofu and garlic back into the pan.  Add the peanuts.  Use tongs to combine everything.  Transfer the lot to the serving bowl or straight onto dishes if you prefer.  Top with the sliced green onion and extra peanuts if you like.  YUM!

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Sarah Lawrence

Lemon Goji Smoothie

image

Kids developed this smoothie this morning and it was quite a neon shade of orange but tasted of lemon all the way!  A keeper!  They called it "lemon-neon"...

Lemon-neon smoothie
3 carrots
3 small oranges, skin removed
1 organic lemon, skin removed from half
1/2 cup Goji berries
1banana
3 Brazil nuts
2 cups water

Place all ingredients in vitamix.  Blend until smooth.  Taste.  Sweeten with a few drops of liquid stevia if needed.

It was a perfect foil for our omega 3 liquid supplement as well as a hefty dose of probiotics! 

P.s this is my first mobile upload... a bit of a test.  Figure I need to post when its convenient or I may not have time to post!  Fun android phone!


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creativecalligraphy

It's all in a day...

It's been a tasty day here.  Unfortunately, my 8 year old had a rough night of tummy trouble after having some dairy products at school yesterday and so was home taking it easy.  I needed to keep things fresh, mild and mostly raw for him since his stomach was tender.  Easy to do.  Nourishing and light for the rest of us.  Hope you enjoy the 2 smoothies, soup, spring rolls and sorbet that I made today. I made this smoothie for my 8 year old and his tender tummy: Creamy Banana Coconut Smoothie (serves 1) 1 banana ½ cup coconut milk ½ cup almond milk 1 Tbsp chia seeds 1 Tbsp lucuma powder, optional Blend everything in the Vitamix until smooth.  Serve. ************************************************** This one was for me and my 5 year old: Creamy Chocolate Cherry Goji Berry Smoothie Creamy Chocolate Cherry Goji Berry Smoothie (serves 2) 3 bananas 1 cup almond milk 1 Tbsp cocoa powder 2 Tbsp chia seeds 1 tsp vanilla powder 1 cup frozen cherries ½ soaked goji berries 3 cups raw baby spinach Blend everything in the Vitamix until smooth.  Serve. ************************************************** Lunch was a mild miso soup:Miso Happy Kale Soup Miso Happy Kale Soup (Serves 4) ~ 15 minutes ~ With miso in your fridge you can have a richly flavorful, light soup in minutes.  White miso is very mild and my kids love it.  Millet miso is a bit heartier.  Choose a miso paste that you love and you can’t go wrong… 1 onion, diced 2 cloves garlic, minced 1 carrot, thinly sliced 1 cup torn kale 4 cups water 3 Tbsp miso paste Put all ingredients except the miso into a small pot and get things simmering.  Let the pot go for 10 minutes then shut off the heat and stir in the miso paste.  Make sure you stir until the paste works into the soup so no one gets a clump of salty miso.  Serve with a salad of mixed greens, thinly sliced cucumber and a splash of rice vinegar.  ************************************************** Dinner took a little time to prep tonight, but it worked out because my guys were needing a bit of cuddle time.  While the tofu marinated I had quality time with my family.  Doesn't get better than that.  One note about the tofu is that it is a bit salty because of the Braggs in the marinade, but it works with the sweet raw veggies and bite of chili and garlicky goodness in the dipping sauce.  My 8 year old chose not to use the dipping sauce because of the chilis.  I added a slice of avocado to his spring roll to cut the saltiness and give his recovering system some healthy fat. Spring Rolls with Curried Tofu (Serves 4 as a main dish with salad) ~ ready in about 1 hour and 30 minutes, including time to marinate tofu ~ Spring Rolls with Curried TofuThis is a light and tasty meal for a warm evening.  If you don’t have time to make your own curried tofu you can purchase a flavored baked tofu instead.  Using purchased tofu will save you more than an hour in the kitchen, so if you’re short on time, it’s a decent option.  Alternatively, prep the tofu a day or more in advance.  Doing this will allow you to pull out the cold tofu, put the veg into the wraps and be good to go in a matter of minutes. Curried Tofu: 1 block extra firm tofu, sliced into 3 slabs and then each slab into 3 pieces 3 cloves garlic, minced 5 Tbsp Braggs 1 Tbsp sesame oil 2 Tbsp curry powder Wraps: lettuces or greens of your choice thai basil cucumber carrot avocado (optional) rice paper wrappers Dipping Sauce: 2 garlic cloves, finely minced 1 thai chili 1/2 lime, squeezed 1 medool date, pitted 1 teaspoon rice vinegar 1/4 cup braggs or tamari 1/4 cup water Let’s start by prepping the marinade for the tofu since the tofu needs to sit a while to absorb some gorgeous flavors.  In a large ziplock bag, combine 3 cloves of minced garlic, the Braggs, sesame oil and curry powder.  I use Spice Island hot curry powder which contains chilies… so our curried tofu sucks in a big kick of spicy flavor.  Use your favorite and adjust the spice level to suit your taste.   Give the bag a little squish to combine the ingredients then place your tofu slices into the bag, seal it and set it in the fridge for about an hour or up to a day.  The longer the tofu sits, the more marinade it will absorb. While the tofu is marinating, prep the dipping sauce.  The longer this mixture sits, the better the flavor becomes, so it’s a natural next step.  I like to pound the garlic, chili and date in my mortar and pestle to get a paste.  You can mince these ingredients super fine and then work them into a paste on your cutting board using the back of a large spoon if you don’t have a mortar and pestle.  Combine all of the dipping sauce ingredients in a small bowl and let them marry while we wait for the tofu. When the tofu is done marinating take it out of the fridge.  Pull out your skillet and give it a spray or swirl of cooking oil, get that hot and place the tofu slices right on in.  This should take no more than 3 minutes per side to get a nice golden color on the tofu.  The curry powder helps things a lot as well because of the beautiful golden turmeric.  Flip the slices and let the other side crisp up.  Now remove the slices to clean paper towel so we can drain off any excess oil and let the slices cool at the same time. Once the tofu has cooled we can assemble to wraps.  This step is really quick if you have your ingredients ready.  I often let my kids assemble theirs because it’s easy and fun and kids are more likely to eat something that they’ve made themselves! I set out a 9x13 glass baking pan with about ½ inch of warm water in it.  Next to this I lay out a clean linen dish towel that I’ve wet and wrung out so it’s just damp.  Slide one rice paper wrapper into the warm water and let it soak for about 5 seconds before removing it carefully and laying it on the damp towel.  Layer some lettuce, cucumber slices and shredded carrot, then top with a slice of cooled curried tofu and a sprig of thai basil.  Bring the bottom edge up over the filling, fold in the sides like you would a burrito, then roll her up!  Move on to the next one and continue until you are out of tofu or until you’ve made as many spring rolls as you’d like.  The curried tofu makes an excellent sandwich filling and is also great diced up and tossed on salad greens.  So, if you are making only one or two spring rolls tonight, don’t worry about the leftover tofu!   Heck, invite me over and let’s have lunch! Serve with the bowl of dipping sauce, some fresh veg, and a light salad for a complete meal.  Serve them on their own for a light lunch or snack. ************************************************** Our cool and refreshing dessert. Creamy Pineapple Sorbet Creamy Pineapple Sorbet (Serves 4) 2 ripe bananas 4 cups frozen pineapple (1 lb bag from your freezer section) ¼ cup coconut milk shaved coconut for garnish, optional fresh raspberries, optional Put everything in the Vitamix, other high powered blender or your food processor and blend until smooth.  The advantage of using the vitamix is that you can use the tamper to push the fruit into the blades for a super quick blend.  I’m done with this guy in 30 seconds using the Vitamix.  If you’re using another appliance, you may need to stop and stir to get chunks of the fruit to blend.  If the mix gets too soft after blending just pop it in the freezer for 15 minutes to firm it up before serving. Top with shaved coconut and raspberries and serve!

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creativecalligraphy

Quick quinoa dinner + Peachberry Sorbet

After T-Ball tonight I needed to pull together dinner quickly.  I tossed 1 cup of quinoa into a pan with 2 cups of water and some broth powder.  Set that guy, covered, over a medium flame and let it boil for 10 minutes, then shut the heat off and let the steam finish it off to fluffy perfection.  While the quinoa was working I smashed 4 cloves of garlic, cut up about a pound of broccoli florets, trimmed up a pound of snap peas and thinly slice 2 carrots. [caption id="attachment_384" align="alignright" width="300" caption="Quinoa with Saucy Veg"]Quinoa with Saucy Veg[/caption] The veg hit a hot saute pan with 1/2 cup of veg broth.  Covered that guy too and let them steam.  In the downtime I mixed 1/4 cup of Bragg's aminos, 1 tsp sesame oil, 1/3 cup mirin, 1 Tbsp maple syrup, 1 tsp chili paste and 2 Tbsp tapioca flour.  After the veggies steamed for 10 minutes I threw in the sauce mixture and stirred until things thickened up. Within 15 minutes of starting I had fluffy quinoa topped with saucy steamed veg on plates and on the table.  Quick, easy and nutritious. Desserts in our home are often fruit based, as I'm sure you've caught on by now.  I do enjoy baking, but dessert creations are usually made up on the spot if the kids are still craving somthing for their bellies or their sweet tooth!  Whole fruits are so easy to freeze in sliced portions that there is really no reason why I can't whip up a refreshing, whole food dessert in about 3 minutes flat. Tonight I made a quick sorbet using some of our favorite flavors. Peachberry Sorbet (Serves 4-6 )
[caption id="attachment_383" align="alignleft" width="300" caption="Peachberry Sorbet"]Peachberry Sorbet[/caption] 1 lb frozen sliced peaches 1 cup frozen raspberries 1 banana, fresh 1/2 cup soaked goji berries + their liquid (about 1/4 cup berries, 1/4 cup liquid)* - optional 2 oz fresh squeezed lemon juice
*We need to start by soaking the goji berries if we're going to use them.  I usually have a batch of goji berries soaking in the fridge.  Goji's come dried like raisins.  I buy raw, sun dried gojis and rehydrate them in double the amount of water to the amount of berries.  I just throw them into a container and cover them with water and set them in the fridge overnight.  They plump up beautifully and can be eaten alone, with your favorite yogurt, tossed into your smoothies or my favorite... in a cup of green tea.  Goji berries are sweet, red gems that have a unique flavor.  They remind me of cranberry and raisins at the same time.  Interesting and unusual, but intensely good for you because of their high levels of antioxidants. Once we've got nice plump goji's we can proceed.  If your goji's aren't ready or you don't have any, you're still good to go without them.  No worries! Put everything in the Vitamix or food processor.  Process on medium speed while using the tamper to continually push down the bits of fruit into the blade.  Keep going until everything is blended.  If you're not using the goji berries and their liquid, you will need to add 1/4 - 1/2 cup of another liquid.  Good choices are water, orange juice or pear nectar.  You may have to stop and stir the mix because we're working with a good amount of fruit here and very little liquid.  When everything is blended and smooth serve it up quickly or spoon it into a freezer safe container and store it for an hour or so before serving.  If you are going to freeze this longer than and hour you will need to let it soften on the counter for 20 minutes before you try to scoop it and serve it.

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creativecalligraphy

Cherry Carrot Orange Kale Smoothie

Here’s a smoothie that is full of fruits and nutrient dense veggies.  It tastes like oranges and is a pretty purply color.  We have become really comfortable with earth tones and pond tones in our house.  As a result, I don't have to hide the veggies and greens in our green smoothies!  The sneaky chef mentality is excellent if you need to employ those tactics, but I would much rather have kids who know what is in their food and love what is in their food.  Teaching the basics of good nutrition is something that we can do for our children every time we make healthy choices in the kitchen!  My 5 year old happily shares this and many smoothies with me... here we attempted the advanced double straw sharing move: [caption id="attachment_360" align="alignnone" width="300" caption="how to share a smoothie"]how to share a smoothie[/caption]   Cherry Carrot Orange Kale Smoothie (makes about 3 cups which is 1 generous portion or enough for 2 to share) 1 cup frozen cherries 2 oranges, peeled (I only peeled one because we like the bitterness that a little orange skin adds) 3 carrots 2 handfuls of organic kale 2 Tbsp golden flaxseed Put everything in the Vitamix or other high powered blender and whiz until smooth.  Add one cup of water, almond milk or orange juice if you need to thin it out or if you need to stretch for more servings.  If you put the cherries in the bottom of the blender you will see a beautiful red orange mixture form before the kale works down and turns everything purply brown.  It’s a very earthy color... beautiful! 
cherry carrot orange kale smoothie
cherry carrot orange kale smoothie
If you need to sweeten the mix, try adding a date and blending again.  Pour and enjoy!

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Easy Vegetable Sushi Roll (gluten free vegan goodness)

[caption id="attachment_315" align="alignright" width="300" caption="YUM!"]YUM![/caption] Oh how I love sushi!  It's so healthy and is super easy to make at home.  Hope you'll give this one a whirl.  It's worth it! Play with vegetable combinations.  Some of my favorites are avocado, cucumber, carrot, scallion and mung bean sprouts.  Try sweet variations with fruit like mango and kiwi to make a fun roll for kids.  Be creative and enjoy your food! p.s.  For another fun veg roll recipe, click here to check out my fresh Spring Rolls in the "It's All in a Day!" post.  They are fun to make and you can use whatever veg you have on hand. Vegetable Sushi Roll  Basics: Bamboo sushi mat or bamboo placemat or a piece of parchment paper 2 sheets of raw or toasted nori 1 carrot, cut into long, thin strips (julienned) 1 cucumber, seeds removed and julienned to match the carrots Condiments: wasabi paste pickled ginger soy sauce, tamari or Bragg’s amino acids (gluten free if you need it like me!) Rice: 2 cups cooked sushi rice (I used leftover steamed thai rice) 2 tablespoons rice wine vinegar 1/2 tsp stevia powder 1 tablespoons rice wine Rock and Roll: Combine rice wine vinegar, stevia and rice wine in a small bowl until the stevia dissolves.  Reheat your leftover rice for about 30 seconds in the microwave.  Put the rice into a large bowl.  Pour the vinegar mixture over the rice while you gently stir the rice.  The object is to cool the rice while coating it with the vinegar dressing. Now that the rice is ready, let’s get moving.  This is a quick meal considering we’re using leftover rice. Lay your nori shiny side down on the mat of your choice.  A bamboo mat makes rolling much easier, but if you don’t have one you can use a stiff placemat or even a piece of parchment paper.  I don’t want equipment or lack of it to stop you! Nori, face down; time to spread half of your rice.  Scoop about ¾ cup of rice onto the nori.  Rice should be sticky and glossy but not wet.  Moisten your hands with cool water and use your fingers to spread out the rice into a thin layer.  We are aiming to cover the nori with an even layer of rice.  Starting with wet hands means that the sticky rice won’t stick to our fingers right away. [caption id="attachment_311" align="alignnone" width="300" caption="Veg Sushi Step 1"]Veg Sushi Step 1[/caption] Once the rice is laid out we’re going to place our veggies.  So, lay out a row of julienned carrot and cucumber about 2 inches from the bottom of the nori sheet.  We want the veggies to be even from side to side so everything stays together and looks pretty when we cut this into slices. [caption id="attachment_312" align="alignnone" width="300" caption="Veg Sushi Step 2"]Veg Sushi Step 2[/caption] Magic time is upon us!  Lift the bottom edge of the sushi mat and begin to roll toward the top edge.  You need to press firmly on the roll to keep it tight.  Continue rolling to the top edge and press the mat at the top to seal the roll.  Repeat the procedure with the second sheet of nori.   Using a serrated knife, slice each roll into 6 or 8 pieces and serve with a dab of wasabi, braggs or gluten free tamari and a heap of pickled ginger. [caption id="attachment_313" align="alignnone" width="300" caption="Veg Sushi step 3, rolled and ready to slice"]Veg Sushi step 3[/caption] Want to check out another version of my veg sushi roll on Food.com?  I’ve been making this stuff for a while now and it just couldn’t be easier!  Click here: http://www.food.com/recipe/tofu-maki-vegetarian-sushi-41104#ixzz1GWvr2Up2 [caption id="attachment_314" align="alignright" width="300" caption="Vegetable Sushi Platter"]Vegetable Sushi Platter[/caption]

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Smoky Black Bean Soup (gluten free vegan)

From me to you on an icy NH day.  This soup can be made in your crockpot too if you don't want to mind the stove.  Soak your beans overnight or using the quick method (or cheat and use 3-4 big cans(I'm guessing) of black beans, drained and rinsed) and then put everything into the old faithful to simmer away all day.  You will be richly rewarded no matter which way you do it.  Top with diced raw tomato, pepper, avocado, tomatillo, scallions cilantro and salsa.  If you want to indulge, add a spoonful of tofutti sour cream and a sprinkle of daiya shredded cheddar! The smoky flavor comes from the cumin and smoked paprika.  If you want to go all out with the smoky rich flavor you can char your onions on a grill before adding them to the pot.  I find that the spices and the chipotle in adobo do the trick, but you can take it as far as you'd like! A tip or two:
  • To stretch this soup you can also make a pot of rice and serve a ladle of soup with a bowl of rice and the chopped veggies of your choice. 
  • Leftovers can be frozen in small amounts and added to a pot of minestrone or tomato soup to make a savory base.
 
 
[caption id="attachment_303" align="alignnone" width="300" caption="Smoky Black Bean Soup"]Smoky Black Bean Soup[/caption]   Smoky Black Bean Soup 3 cups dry black beans (about 1 lb), soaked overnight 1 Tbsp olive oil 6 celery stalks 6 carrots 6 cloves garlic 2 large onions 10 cups water + 6 Tbsp broth powder or use your favorite broth in place of the water/powder 1 piece of dried kombu (optional) 2 Tbsp ground cumin 2 Tbsp smoked paprika 1 chipotle with 1 tsp adobo sauce or 2 tsp chipotle powder (more or less to suit your taste) Salt and Pepper to taste Pick over your dry beans and pull out any debris or pesky pebbles. Place the beans in a big soup pot, cover with a few inches of water and soak them overnight. If you’re short on time, bring your bean pot to a boil for 10 minutes then shut it off and let the beans soak for an hour at least before continuing.  Drain the soaked beans and discard the soaking water. While your beans are in the colander draining let’s work on the base of the soup. Working in batches using your food processor or your big kitchen knife, get the celery, carrots, garlic and onion to a mince.  I do each veg separately because my food processor is on the small side.  Plus, for whatever reason, I like sautéing my onions before the rest of the veg, so it makes sense in my mind to keep the veggies separate at this point. Heat your oil in the soup pot over medium heat.  Saute the onion until it is softened and golden. Stir in the spices along with the chipotle and adobo and let them go for a few minutes with the onions until everything is smelling amazing!  Add in the other minced veg, stir and cook for another minute.  We are looking to build that incredible glaze on the bottom of the pan really; that caramelized layer adds a lot of flavor and we want it to work for us!  The veg will cook along with the beans, so don’t worry about them.  Just stir them so nothing burns. Add the soaked beans, kombu, water and broth powder.  Kombu is a variety of seaweed which improves the digestibility of beans.  You can remove it when the beans are cooked or incorporate it into the soup.  Increase the heat and bring everything to a boil for 15 minutes.  Reduce the heat so we’re just at a slow simmer, cover the pot and leave it for about 90 minutes.  We aren’t cooking the beans to a soft oblivion today, we’re aiming for a bit of bite.  Pull out the kombu if you can find it, otherwise it will be blended into the soup yielding a little nutrition and a pinch of salty flavor (1 piece of kombu in this size pot will barely be noticeable if you puree it in). At this point, turn off the heat and let the soup cool for a few minutes.  We will be pureeing the mixture to yield a smooth bean soup.  If you’d rather not, then stop here, taste and adjust your seasoning before serving.  In my house, we like this soup mostly smooth with some whole black beans and then toppings of diced raw tomato, scallions, avocado, salsa, etc.  So once the soup has cooled a bit I reserve about 2 cups of cooked black beans in a bowl and then I ladle the rest in batches into the Vitamix blender and puree it.    This requires one big bowl on the side of the blender to hold the puree while I work through the non-pureed soup from the pot.  Then I put the pureed soup back into the pot, toss in the reserved beans and stir.  If the soup is too thick for your tastes go ahead and thin it with water or broth until you get a consistency you like.  If I need to heat it to serving temp, now’s the time.  Otherwise it is ready to be put in the fridge or freezer for a later meal.  The great part about this soup is that unlike dairy based soups this freezes really well and doesn’t break.  The flavor improves on day 2 and 3.  I tend to go mild on the chipotle favoring the addition of salsa or chiles by each soup eater.  It’s easier for me and my husband to make our bowls spicier rather than asking our kids to take the heat!

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Sunshine Smoothie

When life hands you red papaya when you were expecting green you can either get mad or make a smoothie.  I intended to buy a green papaya the other day.  I was really looking forward to making Som Tum and I went to start that yesterday and found that the green papaya I’ve been dreaming of eating was a red one.  Sucky red papaya.  I am not a big fan.  To me, red papaya tastes like a weird overripe melon.  There’s a musky factor that turns me off and I can’t eat it on it’s own.  Being vegan and someone who hates to waste, I couldn’t toss the slightly offensive red flesh so I got rid of the seeds and skin and set the flesh in a bowl in the fridge so I could think about it.  Enter the ever faithful smoothie!  We love smoothies and make them pretty much daily.  Can I tell you how many combinations of fruits and veggies I've blitzed to smooth perfection in the Vitamix.... well, enough to know a few tricks!  One of my favorite smoothie all stars is the amazing pineapple.  Pineapple masks a ton of flavors and I knew that it would need to be the superstar here with my challenging red papaya.  My rule of thumb is about 1 piece of fruit and 2 veg per serving.  That’s what I did here and I loved it!  Kids each downed 2 servings with breakfast as well, so I can tell you honestly that this is a good combo!  The taste is remarkably mellow and the pineapple and banana stand out.  It's nice that you can get in the fiber and nutrients from the papaya, carrot and orange as well.  Flaxseed is a must add to smoothies because of the omega 3 benefit.  You won't taste it, but you will be the better for it.  Flaxseed also works to firm up a loose smoothie, so if you need to stretch servings it is a good thing to add.  My caution to you is not to add more than a few tablespoons per blender full or you will make a bitter concotion.  So, the long and short of it is that you're in for a colorful, flavorful smoothie that is smooth and creamy texture without needing dairy or ice.  It works and it's good for you! Sunshine Smoothie (makes about 6 cups)Sunshine Smoothie ½ red papaya 2 cups pineapple 2 bananas 2 oranges, peeled 4 carrots 2 Tbsp golden flaxseed Put everything in the Vitamix or other high powered blender and whiz until smooth.  Add a bit of water if you need to thin it out or if you need to stretch for more servings.  Pour and enjoy! everything in the blender

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Garlic Lentil Immune Boost Soup

Seems like everyone and their mother has the sniffles and sneezes these January days.  Truth be told, I woke up this morning knowing that my body is fighting off some little germ.  I eat really minimally when I'm not feeling 100%.  I like to give my body the opportunity to focus energy on healing and strengthening my immune system rather than on digesting.  Ever wonder why we lose our hunger when we're sick?  It's a signal to hunker down and rest so we can regain balance.  Dr. Joel Fuhrman goes into this topic in his book Fasting and Eating for Health.  Fasting is really misunderstood in the Western world.  As with all of Dr. Fuhrman's books, I think that this should be required reading for anyone interested in healthy living and anyone interested in researching ways to approach balanced health without  having to rely on drugs and remedies that attempt to hide the symptoms of disease rather than promoting resolution at the source of the disease. Right, enough of that for the minute.  I really want to share this soup recipe with you because it is an example of something that we can do to support our health in a simple nutrient dense way.  Whats even better is that this is a hearty, earthy soup that we can serve anytime. Why these ingredients?  Well, what I've learned over the years is that there are some super immune boosting foods that are truly helpful when we're battling the old cold.  Most of the players in this pot should be familiar to you.  The newbie is likely astragalus or milk vetch.  The root is the part of this plant that we're interested in using.  It is popular in Chinese herbal medicine and is known for its ability to stimulate immune function and fighting infection... respiratory infection in particular (the main reason I'm using it in this pot of soup.)  I also use it to make tea and sprinkle on things that can take a little earthy dust.  On it's own, you'll find it to be a pale greenish powder that is a little bit sweet and a little bit earthy.  I encourage you to research herbs before you use them.  If in doubt about herb safety for you and your health situation, please connect with an herbalist or practitioner who can advise you specifically. Garlic and onion are also known for stimulating white blood cells and boosting immune function.  The reason I went a bit wild with the garlic in this soup is because of the immune focus.  If you're not fighting off a sickness and want to cut back on the garlic you can adjust to suit your tastes.  I'll say that my 2 little boys each had 2nd helpings of this garlicky version... so you should know that the garlic isn't at all offensive or sharp. Millet is rich in vitamin E.  The carrots, squash and kale bring beta carotene goodness.  Lentils add zinc.  All in all, we're talking about a pot of good for us goodness here. Immune boosting Garlic Lentil Soup Garlic Lentil Soup 1 onion, diced 6 cloves of garlic, rough chopped 2 celery stalks, finely chopped 3 carrots, rough chunked 1 lb butternut squash, diced (if you can’t get fresh squash try frozen!) 1 Tbsp astragalus (mountain rose herbs is where I get my bulk herbs) 4 leaves kale 1/2 cup brown lentils ½ cup millet 3 cups cooked white beans (homemade or 1 large can, rinsed and drained) 8 cups water or homemade stock 1 tablespoon miso (I like Golden Millet Miso) salt and pepper to taste What you need: stock pot; Vitamix, food processor, stick blender or elbow grease! Let’s start by get our foundational flavors in the pot.  Saute your onion, garlic and celery in a bit of the broth until tender and fragrant. While that’s working for you, add the carrots, squash, astragalus powder and kale to your vitamix or food processor with a few cups of broth.  Whiz these guys until smooth.  If you don’t have a machine that can do this using raw veg my recommendation is to cook the carrots, squash and kale in the broth in a separate pot until they are soft, then puree with a stick blender of mash well with a fork or potato masher and then add to the onions, garlic and celery. Once the veggies are pureed we’re going to add them to the onions, garlic and celery.  The puree is an earthy color that is a greeny orangey brown.  It’s not going to win a beauty pagent, but it is going to taste good! Let’s stir in the lentils, millet, beans and remaining stock.  Once everyone is in the pot, cover and simmer for about 35 minutes until the lentils are cooked but not mushy. To finish things up, you’re going to take about ½ cup of the hot soup out of the pot and put it in a small bowl with the miso paste.  Mix the paste into the soup until it is well incorporated, then add the miso and soup mixture into the soup pot and stir to combine.  Before serving, taste the soup and adjust seasoning as needed with a bit of salt and pepper.

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