Homemade Vegetable Stock

    Malissa and I love preparing food that requires vegetable stock.  We think it adds a depth to the flavor that would otherwise be lacking.  The problem we found, however, is that many vegetable stocks have MSG's or other bad ingredients in them.  We also realized that we have a ton of food scraps while cooking that usually go to waste.  Solution: we discovered how to make our own vegetable stock with no MSG's that would allow us to put our food waste to a good purpose!

Health Benefits:  With regards to nutrition, this is more about subtracting bad things than adding good things into your diet.  Most stocks have a base involving animal products, which come complete with a huge amount of sodium, and some saturated fat, which increase your chances of high blood pressure, high cholesterol, and heart disease.  Even the vegetable based stocks at the store usually have high levels of sodium and some unhealthy or unnatural ingredients.  You can avoid all of these things by making your own stock, lowering the amount of bad sodium and saturated fats you consume with each meal.

Homemade Vegetable Stock

4-6 cups scraps, frozen 
1 bay leaf
black pepper (or for a better taste, you black peppercorns)
Garlic

Salt, to taste

Add all ingredients to a 5 quart pot. Cover with cold water and bring to a boil over high heat.  Reduce heat to medium and simmer one hour.  Let cool until lukewarm, strain and discard (or compost) the solids, and pour stock into clean jars, leaving a half-inch of head space. Refrigerate or freeze to store.

Super easy, sustainable, healthy, and delicious!  Enjoy!

Here is a list of everything you can  use to make your stock.  Instead of throwing these things away while you cook, stick them in a gallon bag and freeze them.

NOTE:  You can use anything on any of these vegetables, including skins, stems, peels, etc.

mushrooms, onion, leek, garlic, green onion, carrot, celery, peppers, asparagus, broccoli, zucchini, Stems of herbs

Sweet Potato Kale Salad

A couple weeks ago, Malissa and I were in the mood for something fresh.  A quick internet search on some of our favorite sites brought Malissa to this recipe, and after some simple modifications to make it simpler and vegan friendly, voila!  We had a new favorite side!  This salad has a sweet and tangy flavor, with a hardy taste and texture thrown in thanks to the sweet potatoes.  A definite favorite salad in our home, and an instant winner for any potluck!

HEALTH BENEFITS:  The combination of kale and sweet potatoes makes a powerful punch of vitamin A (the whole salad has around 1000% your daily need!) which is necessary for good bone growth and is a huge immune system booster!  This salad should be in your arsenal anytime someone is experiencing an illness.  Also loaded with potassium to help build stronger muscles, vitamin C to boost immune system more, and lots of fiber.

Sweet Potato Kale Salad

(Original Recipe by Real Simple, modified)

2 Sweet Potatoes cut into 1/2" cubes

6 Tablespoons olive oil

salt and pepper

3 Tablespoons lemon juice

2 Tablespoons Dijon Mustard

2 bunches of Kale

1 Pink Lady, Fuji or other sweet apple, thinly sliced

1/4 cup roasted almonds

Preheat oven to 400 degrees.  Toss sweet potatoes in 2 Tablespoons of oil until coated.  Add salt and pepper to taste. Bake for 18-20 minutes until tender, tossing them halfway through.

In a large bowl, whisk the lemon juice, mustard, salt, pepper, and remaining oil. 

Add kale and rub leaves with mixture to coat and soften leaves.  Add apple slices, almonds, and sweet potatoes and toss together.

Savory Tomato Gnocchi

The recipe we made tonight was a spur of the moment creation that turned into a masterpiece!  With very little food and a great desire to refrain from shopping, Malissa and I desperately looked through our cupboards for something to eat.  After finding a box of potato gnocchi, we devised a plan.  Who would have guessed that ten minutes later, we would have created one of our new favorite dishes!  This meal is delicious, reminding us of pizza in a bowl (except this is healthy).  To top things off, the total cook time is only 6-8 minutes.
  
Savory Tomato Gnocchi

1 pound (450g) potato gnocchi
1 Green pepper, chopped
4 Tomatoes, Chopped
1/2 Cup Olives, sliced
4 Tablespoons Olive juice (from the can of olives) 
2 teaspoons garlic powder
2 teaspoons onion powder
Salt and pepper, to taste
4 Tablespoons chopped fresh basil (or 2 Tablespoons dried)

Cook Gnocchi in boiling water 4-5 minutes or until the Gnocchi floats to the top when stirred.  Rinse and set aside.
In a saucepan, heat oil over medium heat.  Add peppers, saute one minute.  Add tomatoes, saute 1-2 minutes more.  Add the gnocchi and all remaining ingredients into saucepan and saute for 1-2 minutes.  Easy enough!

10 Minute Artichokes and Dip

   

A Wild Rice Pilaf Makes an Excellent Side for These Artichokes

    Growing up, artichokes in our home were a delicacy.  Because they were so rare, I always assumed that they were either very expensive or very difficult to make.  I was wrong.  Artichokes are very inexpensive (around $1.50-$3.00 each) and easy to make.  The total amount of time you'll take on making the artichokes and the dip is 10 minutes!  They are incredibly healthy and delicious as well.

Artichokes and Dip 

2 Artichokes, stems and tops removed
1/4 Cup vegenaise (can be found in most grocery stores)
1 Tablespoon Dijon mustard
1 teaspoon dill weed
1/2 teaspoon paprika
1/2 teaspoon celery salt
1/2 teaspoon ground mustard
1/4 teaspoon allspice
1/4 teaspoon cream of tartar
Salt, to taste

    Place artichokes in pressure cooker with water just up to to the bottom of the steam rack.  Seal pressure cooker and cook on high.  Once it starts pressure cooking, turn heat down just a few degrees and cook for 9 minutes.  Take pressure cooker off heat and hold under cold running water until it can be released.

  For the dip:  Mix all ingredients together in a small container, adjust seasoning and mustard to taste.

*Note: to make the artichokes have a rich, smoky flavor, try putting a small amount of liquid smoke and onion powder in the pressure cooker water.



That's it! Super simple!  

Quick, Healthy, Wild Rice Pilaf

    Like many of you, Malissa and I celebrate Thanksgiving at our parents home surrounded by our family.  We estimated that there will be close to 30 people at this feast!  That many mouths will generally also include many different diets, allergies, and food restrictions, so, for this thanksgiving feast, we decided we wanted to bring a side that would be hardy, substantial, and one that the whole family could enjoy!  This wild-rice pilaf is Vegan, organic, nut free, gluten-free, and delicious!

Wild Rice Pilaf
 

1-2 Tablespoons Olive oil 

1 Small onion, diced  

2/3 Cup mushrooms, sliced 

2 Cloves garlic, minced  

1/4 Cup celery, chopped 

1/4 Cup fresh parsley, chopped  

1 teaspoon dried sage, 

1 teaspoon dried thyme

1 teaspoon dried rosemary 

2 cups wild rice (for a unique taste and texture, you can mix brown rice in with it)  

3 1/2 cups water or gluten-free vegetable broth

 
In a large pot, heat olive oil over medium heat.  Add onion and cook until soft.  Add mushrooms, garlic and celery and cook 5 minutes or until mushrooms are cooked.  Stir in parsley, sage, thyme, rosemary. Add rice and stock or water and bring to a boil. Reduce heat to a simmer. Cook for 50 minutes or until rice is tender.  Fluff with a fork before serving.

Easy Homemade Crockpot Applesauce

     Growing up, it was always a treat when I was at school, opened my lunch, and saw a small cup of applesauce from my mom!  The applesauce was always delicious, however, looking back and thinking of the added preservatives and sugar I was consuming de-romanticizes my elementary school days a bit.  Fortunately, after getting 22 pounds of apples, and scrambling to figure out what to do with them, Malissa and I discovered how to make delicious applesauce with no preservatives, and no artificial ingredients!  Now I can re-live my childhood memories without re-living the chemicals!

...OH! And it's SUPER EASY!...

Crockpot Applesauce

12 Apples, peeled and sliced into cubes (we used Fuji, which were really good!)
1-2 teaspoons ground cinnamon
2 Cups water
1 Tablespoon lemon juice
1 Tablespoon sweetener (optional)


Combine all ingredients in the crockpot, cook for 6 hours on low setting, stir and mash occasionally.

  

Easy Crunchy Kale Chips

      I have a secret I need to confess to everyone who reads this blog.  I love chips!  I know, I know, chips aren't healthy, they're really oily and fatty and have way more sodium than I should be consuming...but chips are my vice!  Malissa always gives me grief because I can turn away the ice cream, chocolate, candy, or any other type of junk food, but when chips are placed before me, my mouth immediately starts watering.  Fortunately, I have devised a plan to turn that weakness into a strength!  Behold the kale chip!  A healthy, delicious chip that you can eat guilt-free!  (And I think that picture looks cool too).  For all of you who have a weakness of loving chips too much, I have an incredibly easy win-win solution!

Kale Chips

Kale, stemmed and cut into chip-sized pieces
Olive oil
Salt or Seasoning of your choice

Preheat oven to 300 degrees.  Combine a small amount of olive oil (just enough to lightly coat all your kale), kale, and seasoning in a bowl.  Mix well and spread kale evenly in one layer over a cookie sheet.  Bake for about 20 minutes or until they are nice and crispy, but not burnt.  Enjoy!
 

Spicy Tomato Basil Pasta

    Okay people, move over sloppy joes,  this is the new favorite recipe in our house!  Malissa and I have recently discovered a new sauce that we have become completely converted to.  It's called Harissa and it is divine!  Now, you all know how much I love to read labels, so I can tell you that I have read the label of the Harissa sauce thoroughly and there is nothing hidden or bad about its contents.  Every ingredient is healthy and natural.  As we mixed it in with some garlic, basil, cherry tomatoes, and spices, we created a middle-eastern pasta sauce that is out of this world.  If you try one of the recipes I have written this year, make it this one.

Spicy Tomato Basil Pasta

1 Pound spaghetti, cooked (or any pasta)

4 Tablespoons olive oil

1 Pound cherry tomatoes, halved 

3 Garlic cloves, sliced (NOT diced or minced)

3/4 Cup fresh basil, chopped

2 Tablespoons dried oregano

2 Tablespoons dried chives 

2 Tablespoons dried parsley

2 Tablespoons onion salt

1 Tablespoon tomato paste

1-3 Tablespoons harissa

Salt and Pepper, to taste

Heat olive oil in a medium skillet over medium heat.  Add garlic and cook until browned, about 2-3 minutes.  Lower heat to medium low.  Add cherry tomatoes and cook for five minutes. Add one tablespoon of oregano, chives, parsley, onion salt, and 1/4 cup of the fresh basil. Simmer another 5 minutes. Add Harissa paste (amount depends on how spicy you want this), salt, pepper, and 1/4 cup of fresh basil. Cook another 5 minutes. Add tomato paste, another 1/4 cup of fresh basil, and 1 Tablespoon of oregano, chives, parsley, and onion salt. Cook another 5 minutes. Add sauce to pasta and enjoy!
     

Summer Veggie Pasta Salad With Balsamic Dressing

    I have loved pasta salad all my life.  Every time I eat some, I can't help but reminisce about my childhood, eating with my family outside on a warm summer evening.  My craving for pasta salad has not been satisfied for a long time however, as most pasta salads usually come with fatty, sugary dressings, and bleached, unhealthy pastas.  Malissa and I have successfully remedied this inability to enjoy pasta salad with our new healthy, whole grain version.  This meal only takes 15 minutes to make and will create new lasting memories ingrained in your mind forever!

*Veggie Pasta Salad

1 Pound whole wheat pasta (we use fusilli)
1 Tablespoon olive oil
1 Clove garlic, minced
1 pint cherry tomatoes, cut in half
2 Bell peppers, diced (red, green, or both!)
2 Zucchini, chopped
1 Tablespoon thyme
1/2 Cup fresh basil, cut into small pieces
Salt, to taste

Dressing:
4-5 tablespoons balsamic vinegar
5 tablespoons olive oil
1-2 cloves garlic, minced
Salt and pepper, to taste
Dash of cayenne or chili powder (optional)
Dash of crushed red peppers (optional, for a little spice!)

    Cook pasta according to package directions.  Place in large bowl.  Heat the olive oil in a large skillet over medium heat.  Add the cherry tomatoes and garlic and cook for 2 minutes.  Add the peppers, zucchini, and thyme.  Cook until *veggies are soft, about 5-7 minutes.  Add to pasta bowl, along with the basil.  For the dressing:  Combine all ingredients and stir.  Add to pasta bowl.



*Note:  I call this a veggie pasta salad even though from a scientific point of view, all the main ingredients are actually fruits...however, I think you would agree with me that to claim this as a fruit salad would be ridiculous!  Therefore, I am taking a culinary liberty, and calling these vegetables.

Easy Ratatouille

    

    

    The word Ratatouille always brings my mind back to the beautiful city of Paris, with it’s glamorous tower, renowned breads, and small rodents cooking for food critics.  Yes, the first time I was ever introduced to this dish was when I watched the animated character Anton Ego take a bite, then dramatically drop his pen in slow motion as he savored the delicious taste.  Now, several years later, we are cooking our own ratatouille, and it is good!  Its flavor didn’t cause me to go into shock and have a flashback of my childhood…but it probably would have if I had ever had ratatouille when I was younger! 

    This meal is a great way to get rid of all that squash you have piling up in your refrigerator, and you can cook it as a delectable side, or serve it over rice as a wonderful main course.  Bon Apatite!

Ratatouille

1/4 Cup olive oil
1 1/2 Cups yellow onion, diced
1-2 Cloves of garlic, minced
1/2 teaspoon fresh thyme leaves (The spice works if you don't have fresh)
1 Cup green bell peppers, diced
1 Cup red bell peppers, diced
*3 Cups zucchini squash, diced
1 Cup yellow squash, diced
1 1/2 cups tomatoes, peeled and chopped
1 Tablespoon fresh basil leaves, thinly sliced
1 Tablespoon fresh parsley leaves, thinly sliced
Salt and pepper, to taste
1 Tablespoon Harissa sauce (optional, if you like spiciness)

Directions

Set a large 12-inch saute pan over medium heat and add the olive oil. Once hot, add the onions and garlic to the pan. Cook the onions, stirring occasionally, until they are wilted and lightly caramelized, about 5 to 7 minutes.  Add the thyme, green and red peppers, zucchini, and squash.  Continue cooking for an additional 5 minutes. Add the tomatoes, basil, parsley, salt and pepper, and Harissa (if you want it spicy), and cook for 5 minutes. Stir well to blend and serve either as a side, or on rice as a main course.

*Note- if you like eggplant, you can substitute 2 cups of eggplant and only use 1 cup of zucchini.  Add the eggplant before the peppers, zucchini, and squash and let it cook for five minutes.

Healthy Zucchini Muffins

 
  Once again, we come to that wonderful time of year when all of us are panicking about how we can get rid of the truckload of zucchini we found in our garden.  Perhaps an obstacle you are facing is that the children at your table aren't thrilled about the taste of zucchini!  Time to sneak some of this squash into their lives!  These zucchini muffins are a great side or dessert to add to your meal, and they are very simple to make!  Just make sure your kids don't wander into the kitchen while you're making them, and they'll love these muffins without ever realizing what kind of squash they're digesting!  Enjoy!

Zucchini Muffins

2 Cups whole wheat flour
1/2 Cup flax meal 

A healthy, sweet, and hardy dessert or snack!

2 teaspoons baking powder
1 1/2 teaspoons baking soda
1 teaspoon salt
2 teaspoons cinnamon
1 Tablespoon ground ginger
2 Tablespoons coconut oil
2/3 Cup agave (Add more if you want it really sweet)
3/4/ Cup soymilk
1 Tablespoon vanilla extract
2 Cups Zucchini, shredded

Preheat oven to 325 degrees.  Line a 12 muffin tin with paper liners, or spray with non-stick spray.  In a medium bowl, combine dry ingredients.  Add the wet ingredients and whisk until the batter is smooth all the way through. Mix in the zucchini.  Scoop 1/3 cup of the batter into each prepared cup, almost filling it.  Bake on center rack for 23 minutes.  Poke with toothpick to test.  
 
 

Mexican Rice

 

    Growing up, I always loved going to Mexican restaurants because of how delicious the Mexican rice was.  We never ate Mexican rice in my home, and I assumed the reason why was because it must have been very complicated to make, or required some type of "secret ingredient".  Little did I know just how easy Mexican Rice is to make on your own (With just two lines of instructions!).  Now, Malissa and I are always just 20 minutes away from enjoying restaurant quality Mexican rice, which has now become the popular side to many of our favorite homemade Mexican Dishes.

Mexican Rice

2 Cups water

2 Cups rice (regular brown rice does not work!  Use quick brown rice or white)

1 ½ Cups Salsa

2 teaspoons salt

Dash of Chili Powder

In a medium pot or saucepan, bring water to a boil, reduce heat to medium-low, add all ingredients, cover pot and simmer for 20 minutes.  Easy!

*This recipe works wonderfully as a filler for Tacos!

Chunky Tomato Basil Soup

    I don’t believe that Malissa and I are a minority as people who love to have soup with our sandwiches.  If you are like us, then this tomato basil soup is perfect for you!  Not only can it be enjoyed guilt-free, knowing that it is completely vegan and healthy, but it is also extremely easy to make and works very well as leftovers!  It is rich and creamy, but still has some good chunks in it, giving it a good hardiness.  This meal is also very quick, taking about 15-20 minutes to make.

8 Cups roma tomatoes, diced

2 Eight-ounce cans tomato sauce

1 Six-ounce can tomato paste

2 Cups water

4 teaspoons bouillon (we get veggie “better than bouillon”)

1 Package silken tofu (optional, adds to the creaminess)

10 Basil leaves, finely chopped (or to taste)

Salt and Pepper, to taste

Vegan cheese (optional, for garnish)

Place diced tomato pieces in blender or food processor and pulse 2-3 times.  Combine tomatoes, sauce, paste, water, and bouillon in pot and simmer 3-4 minutes.  Blend the tofu until creamy and stir into tomato mixture.  Simmer until it reaches desired thickness.  Remove from heat, stir in basil, salt and pepper.

Penne Marinara With Artichoke Hearts

 
  If you like artichoke hearts, then this Italian dish is a must for you!  And for those of you who have never tried artichoke hearts, this is a great introduction.
  The marinara sauce is delicious and the artichoke hearts add a taste and texture that is out of this world.  A bonus is that it only takes about 15 minutes to make!  A perfect dish to prepare for a potluck party, as a side, or as the main course of your meal!  Enjoy!

Penne With Artichokes

1 Pound whole grain penne rigate
1 Small onion, finely sliced
2 Garlic cloves, minced
3 Tablespoons olive oil
8 Artichoke hearts, quartered
1 Can diced tomatoes
2-3 small cans (8 oz.) tomato sauce (depending on how saucy you want it!)
2 Tablespoons Italian seasoning (or to taste)
Salt/Pepper, to taste
1 Tablespoon Chopped Parsley (optional, for garnish)
1/2 Cup shredded vegan cheese (optional)

Cook the penne according to package directions in boiling water.  In a skillet over medium-high heat, sauté the onion and the garlic in olive oil.  Add the artichoke hearts.  Cook to pale gold color.  Add the tomatoes, tomato sauce, and seasonings.  Simmer 15 minutes over medium heat.  Combine sauce and penne together, sprinkle with chopped parsley and cheese. 

 

Black Bean Avocado Salad with Cilantro Lime Dressing

Tonight, Malissa and I have decided to try something a bit light, though, we still wanted something with a good kick.  This salad is incredible!  The Mexican style taste could be compared to a salad you would find at Cafe Rio, only much healthier, and the cilantro lime dressing adds a great zest to the already great colors and flavors.  Make too much and the leftovers can become an awesome Pico De Gallo.  It is also very easy to make, only taking about 15 minutes, and is great for a side or as the main course.

Black Bean Avocado Salad with Cilantro Lime Dressing

2 Cups fresh or frozen corn
1 Can black beans, rinsed and drained
2 Cups fresh diced tomatoes
1 ½ Cups finely diced red or white onion
2 Ripe avocados cut into ½ -inch squares
2 Cups chopped fresh cilantro
6-8 cups lettuce (optional)

Dressing:
½ Cup flaxseed oil (or extra virgin olive oil)
1/3 Cup lime juice
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper

Cook corn in pot of lightly salted water for about 2-3 minutes, until crisp-tender.  Drain and rinse with cold water.

Combine corn, beans, tomatoes, onion, avocados, and cilantro in a large bowl.  Whisk oil, lime juice, salt, and pepper in a separate bowl.  Pour over veggies and toss gently to coat.  Serve on beds of lettuce, or use as a chip dip if desired.

Black Bean Sweet Potato Chili

A co-worker of Malissa's has recently changed her diet, and has been looking for a good chili recipe.  Let me tell you, I don't blame her one bit for wanting one!  Before I changed my diet, I loved the taste of a can of chili regardless of how unhealthy it was.  Fortunately, for us chili lovers, I have found a recipe that, besides being extremely healthy, is the best chili I have ever eaten!  It is also very good served over brown rice, and can make great leftovers!  Double the recipe, freeze the rest, and have it always on hand as a quick meal!  Yum!

Black Bean and Sweet Potato Chili

2 Tablespoons olive oil

1 Large onion (chopped)

1 Red bell pepper (chopped)

1 Green bell pepper (chopped)

2 Jalapeno peppers (seeded and diced)

2 Sweet potatoes (peeled and diced)

2 Garlic cloves (minced)

2 to 3 Tablespoons chili powder

1 to 2 t ground cumin

1 to 2 teaspoons crushed basil leaves

Dash of marjoram (optional)

1 bay leaf

1 Can diced tomatoes

2 Cans vegetable or chicken broth

1 Can black beans, rinsed and drained

Juice of one lime

Sea salt, to taste

Pepper, to taste
Crushed red peppers, to taste (optional)

Heat oil in a large sauce pan over medium-high heat. Add onion; reduce heat to medium and cook, stirring occasionally, about 10-15 minutes or until tender. Add bell peppers, jalapenos, and sweet potatoes, cook for 5 minutes. Stir in garlic and cook 1 minute. Add chili powder and next 7 ingredients. Stir and cook 1 minute. Add tomatoes and broth. Simmer, uncovered, about 30 minutes. Stir in beans and continue to cook 10 more minutes. Remove bay leaf and stir in lime juice.  Enjoy!