Tag Archive: walnuts


Roasted Green Beans w/ Walnuts & Rosemary

Roasted Green Beans with Walnuts and Rosemary

Yield: 6
Time:  30 Minutes or less
4 Ingredient Recipe
Vegan Gluten Free

Ingredients:
  • 1 ¼ lb. green beans, trimmed (5 cups)
  • ½ cup chopped walnuts
  • 1 ½ Tbs. finely chopped fresh rosemary
  • 1 Tbs. olive oil

Directions:

Preheat oven to 475°F. Toss all ingredients in bowl; season with salt and pepper. Spread on rimmed baking sheet. Roast 15 minutes, until beans are tender and browned in spots, stirring occasionally.

Nutritional Information
Per 2/3-cup serving:

  • Calories: 110
  • Protein: 3 g
  • Total Fat: 9 g
  • Saturated Fat: <1 g
  • Carbohydrates: 7 g
  • Cholesterol: 0 mg
  • Sodium: 5 mg
  • Fiber: 3 g
  • Sugar: 3 g

Apple Squash Muffins

Apple Squash Muffins

Summer Squash and Applesauce Muffins

Yields:  18 muffins
Time: 30 Minutes
11 Item Recipe
Naturally Vegan & Vegetarian

Ingredients:

  • 2 cups shredded organic yellow squash
  • 2 cups Agave
  • ½ cup olive oil
  • ¼ cup unsweetened applesauce
  • 1 Tbs. vanilla extract
  • 1 ½ cups spelt flour
  • 1 3/4 cups whole-wheat organic pastry flour
  • 1 ½ Tbs. baking powder
  • 1 tsp. baking soda
  • 2 tsp. cinnamon
  • ½ cup chopped walnuts, optional

Directions:

Preheat oven to 350.  Spray 18 muffin tins with olive oil spray. Shred Squash and drain squeezing out any liquid.
Take squash, agave, olive oil, applesauce and vanilla.  Add spelt and whole wheat pastry flour, baking powder, baking soda, cinnamon, and; stirring just combined. Fold in nuts, if using.  Fill muffin tins two-thirds full with batter. Bake 18 to 24 minutes, or until tops are golden,
and toothpick inserted in center of a muffin comes out clean. Cool.

Note:

These are quick , healthy and delicious with just a few ingredients for your whole family.

Gluten Free Sugar Free Vegan Vegetarian Brownies

Time: 30 Minutes
Yield: 12 – 14
(9 Item Recipe)
Naturally vegan, vegetarian, Gluten free, sugar free & sodium free
Ingredients:
1/2 cup raw organic almonds
1 organic ripe banana
1/3 cup organic almond flour
1 cup cacao
6 Tablespoons extra virgin olive oil
3/4 cup agave nectar
1 teaspoon gluten free vanilla extract
2 Teaspoons flax seed meal + 1/2 cup purified water (I use Bob’s Red Mill Brand)
1 Cup raw organic walnut or pecan pieces, unsalted (optional)
Directions:
Preheat oven to 325.  In a food processor take almonds, almond flour, and banana, pulsing until a smooth paste is reacjed. Remove to a bowl.  In another bowl take cacao, oil, agave, vanilla and egg mixing until smooth.  When done mixing add the almond flour to mixture stirring all together.  Mix for 20 – 40 seconds.  If adding nuts add the to the mixture.  Spray or oil your pan or baking dish.  Spread batter evenly into baking dish.  Bake at 325 for 20 to 25 minutes until toothpick runs clean.  Allow to cool.  With knife go around edges of brownies, cut and serve.
Note:
These are a great healthy alternative to traditional unhealthy sweet options.

When it’s hot outside we tend to want something light to eat.  This delicious and healthy salad makes a wonderful light dish filled with nutrition that won’t weigh you down. It’s super quick to make which makes it a great pick anytime.  The nuts and fruit give the salad a nice rounded body.
I love this salad when  I am in a rush it never disappoints but always fills me up.

Walnut & Cranberry Field Greens w/ Agave Vinaigrette

Time: 5 Minutes
Yield: 4 Salads
(7 Item Recipe)
Naturally Vegan & Vegetarian

Salad Ingredients:

3 Cups Organic Field Greens
1/2 Organic Tomato, chopped
1/4 Cup Dried Organic Cranberries, un-sulphured, un-sweetened
1/4 Cup Raw Organic Walnuts, chopped

Agave Vinaigrette Ingredients:

1/4 Cup Organic Apple Cider Vinegar “with The Mother” (I use Bragg’s Brand)
1/8 Cup Organic Agave
1/4 Cup Purified Water

Directions:

In a large bowl take the field greens top with tomatoes, cranberries and walnuts.  In a separate bowl add the agave, vinegar and water, mix well then add the dressing to the salad, toss and serve.

Cracked Wheat Stuffed Meatballs w/Basil Mint Chicken, Parsley & Pine Nuts
aka Keufta (Armeanian/Middle Eastern Stuffed Meatballs)
Garnished with Parsley & Freshly Squeezed Lemon Juice

Prep, Soak & Cook Time: 4 Hours 3o Minutes
Yield: 30 Keufta Balls
(15 Item Recipe)
Vegan & Vegetarian Version Listed Below

Outer Shell Ingredients:

3 Cups Fine Organic Cracked Wheat Bulgur
3 cups Purified water
2 cans Organic Garabanzo Beans
3 large organic Eggs or vegan egg replacer
3/4 cup Organic Whole Wheat Flour

Filling Ingredients:

2 Boneless, Skinless Breast of Organic Chicken, cooked and minced fine
4 Yellow Organic Onions, chopped
2 Tablespoons Extra Virgin Olive Oil
1 Cup Organic Italian parsley, chopped
1 Tablespoon Fresh Mint Leaves, chopped
1 Teaspoon Fresh Sweet Basil, chopped
Sea Salt and Freshly Ground Pepper to taste
1 cup Creamy Organic Peanut Butter
1 Cup Pine Nuts, you can use Chopped Walnuts as well or a combination of both

Directions:

Take the cracked wheat, purified water and the juice of one lemon into a bowl and soak for 3-4 hours.  Once cracked wheat is done it will have absorbed all the water and softened the wheat.  Next take your garbanzo beans and food process until smooth. In large bowl take cracked wheat and garbanzo bean paste mixing together until well distributed.  Knead into a soft doughy mixture.  Next form it into 30 balls.  Depress your thumb to make a inner cavity where stuffing will be placed.

Preparing stuffing:

In a large pan take your olive oil and cook on medium heat saute chicken and onions in olive oil until onions and chicken juices run clear.  Drain off any excess oil or liquid.  Take chicken in food processor getting it to a fine chop.  If you do not have a food processor you can also chop the chicken fine.  Take the chopped chicken and onions in a bowl.  Add the rest of filling ingredients (Parsley, Mint, Basil, Peanut Butter, Pine Nuts, sea salt and pepper) and mix together. Cool and set aside. Take a tablespoon of the filling mixture and place into the cavity of the cracked wheat ball.  Bring the cavity edges together and seal the filling inside.  It is important to make sure they are sealed.  You can roll them with hand on cutting board to get a nice even shape.

Once all balls are formed and sealed.
Take the number of balls you will be serving the rest can be stored in the fridge or the freezer.

For the Balls you are Serving:

In a pot place your balls inside.  Cover the rest with Chicken Broth or Vegetarian Vegetable Broth for our Vegan and Vegetarians.  Add two dashes of sea salt to broth. Broth should be covering balls.  Cook until broth boils and keufta float to the top.  When they float to the top you know they are done.  Remove from Broth.  Serve in a small bowl of broth with slice of lemon.  Squeeze lemon juice over the Keufta and Enjoy.  You can also serve the Keufta without the Broth garnish with fresh diced parsley and a slice of lemon to squeeze over top.

Storing Keufta Balls:

You can keep some in the fridge if you plan on eating them within 2 days.  You can also store them in the freezer.  When preparing them from frozen everything is the same with the cooking process they will float to top when done and will take a couple more minutes when preparing them.

Note:

These are super nutritious, fast and easy to prepare once made and make a wonderful filling meal.  Although they are labor intense and take a bit of preparation and wait time they are well worth the effort. Our family enjoys these so much we make 100 at a time freeze a bunch and always have these delicious keufta balls on hand to eat anytime.We just pop them in the broth and can eat in minutes we usually make a tabbouleh salad with them and throw some okra in the pot while we boil them and dinner is served. This is a super low fat, delicious and nutritious meal to make for the whole family.  It is also super fun to get everyone involved in the process.

Vegan & Vegetarians:

For the Vegan Vegetarian Version substitute chopped tofu for the chicken or omit both. Substitute egg replacer or omit.  Substitute  vegetarian vegetable broth for the chicken broth to cook them in.

For a Smaller Batch:

If you don’t want to make as many at once simply cut the ingredients in half for 15 balls which is good for serving 4.
If you are two adults with children it will work perfectly also.

**This recipe is super healthy compared to the traditional style keufta that uses white flour, lamb, ground beef and frys the keufta in a lot of oil .  I love this recipe and have been eating it since childhood.  In this modified healthy version it takes the high fat out of the dish making it low fat, delicious and packed with nutrients.**

RAW Kale Salad w/ Cranberries, Pine Nuts & Lemony Vinaigrette

Serves: 4-6
Prep Time:  30 Minutes
(7 Item Recipe)
Naturally RAW, Vegan & Vegetarian

Ingredients:
1 Bunch RAW Organic Lacinato Kale
1/4 Cp. Organic Dried (Unsulphured)Cranberries
1/4 Cp. RAW Organic (unsalted) Pine Nuts
1/4 Cp. Organic Lemon Juice
1/4 Cp. Extra Virgin Olive Oil
1 Organic Roma Tomato
Sea Salt & Fresh Ground Pepper to taste

Directions:
Wash and dry Kale then put in a bowl.

Remove the hard center stalk by cutting close to the stalk and all the way down the stalk on both sides uTake two halves and stack them.  Roll them then make 1 inch slices across to get nice bite size pieces.ntil hard center core is removed.  Once removed place washed kale pieces in bowl patting to dry.

Next cut Roma tomato into pieces.

Take tomatoes and add to bowl of kale.

  Next top with Cranberries and unsalted Pine Nuts.  If you do not have these you can also use most other nuts like walnuts, pecans, or raw unsalted sunflower seeds.

Take extra virgin olive oil, lemon, salt and pepper and whisk until well blended. Depending on your taste you may want to add more or less lemon, oil or salt and pepper. Add it to your liking.  Dress salad pouring dressing evenly over it.  Toss so that dressing evenly distributes and coats kale well.

Refrigerate for 10 minutes.  Toss again and enjoy!

Note:

If you are making this salad for two or one you can simply cut the recipe down into 1/4′s to make a smaller amount with ease. This super salad is packed with rich antioxidants and great nutrition loaded with good stuff for the whole family.

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Shopping List for Fast & Delicious:  Cranberry Kale Salad
w/ Pine Nuts & Lemony Vinaigrette

RAW Organic Lacinato Kale (1 Bunch)
Roma Tomato – Medium Size (1)
Organic Dried (unsulphured) Cranberries (1/4 cp.)
RAW Organic unsalted Pine nuts   (1/4 Cp.)
Organic Lemon Juice or (4) Organic Lemons(1/4 Cp.)
Extra Virgin Olive Oil (1/4 Cp.)
Sea Salt & Pepper (To taste)

Agave Barley Whole Grain Brownies

AGAVE BARLEY WHOLE GRAIN BROWNIES

Time: 35 Minutes
Yield: 16 Brownies
(8 Item Recipe)

Ingredients:

1 Cup Organic Agave or Organic Cane Sugar
1/2 Cup Extra Virgin Olive Oil
2 Cage Free/Vegetarian Fed Eggs
6 Tablespoons Organic Cocoa
1 Teaspoon Organic Vanilla
3/4 Cup Organic Barley Flour, whole grain, stone ground
1/2 Teaspoon Baking Powder
1/2 Cup Organic Walnuts, chopped (Optional)

Directions:

Preheat oven to 350.  Mix sugar, cocoa, oil, vanilla and eggs together until blended. Sir in Barley Flour and baking powder.  If you want yours with nuts add them in now you can add from 1/2 cup to 1 full cup of nuts depending on how much you like them.  Great source of omega 3′s to add in the walnuts.  Fold mixture into an 8 x 8 x 2 oiled pan.  Bake for 30-35 minutes.

Note:

These brownies are not only delicious but incorporate healthy barley flour into the recipe fortifying the brownies with stone ground, whole grains.  The barley flour contains all of the barley kernel’s healthy and natural elements including the germ, the endosperm, and bran.  The barley flour is an extraordinary complement to brownies as well as any baked goods adding a mildly sweet and wholesome nut like flavor.  If you want to make these without the nuts to keep the cost down keep in mind the barley flours nutty flavor will make them taste as though they have them in it.

 

T’s Magic Muesli

T’s MAGIC MUESLI

Time: 5 Minutes (If adding self dried apples = 45 Minutes)
Yield: 6-7 Cups
(7 Item Recipe)

Naturally Vegan & Vegetarian

Ingredients:

4 Cups Organic Oats (Quick Cook)
3/4 Cup Ground Organic Bran
1/2 Cup  Dried Organic Cranberries
1/2 Cup Organic Dried Apples (I made my own with 1 granny smith apple)
1/2 Cup Sunflower Seeds, unsalted
1/2 Cup Organic Slivered Almonds, unsalted
1/2 Cup Organic Walnuts, unsalted (optional for supplementing omega 3′s)

Directions:

Take your oats and bran mix together.
Next add your cranberries, sunflower seeds, walnuts and almonds.

Mix together until well distributed. Take an apple washed and sliced it into rings, removing the seeds then baked it on a oven safe glass dish on the lowest oven setting until dehydrated about 40 minutes.

When the apples are done.  Chop them into small pieces and add to the mixture.  Store in an airtight container.

To Make Sweeter Naturally:

If you want it sweeter add 1/2 cup chopped dates to the mixture.

Ways to Eat It:

You can serve it as you would cereal and cover it with soy milk, you can let it sit in the milk without worry as it wont get soggy like traditional cereals do.

You can also serve it hot as a hot cereal the same way you would hot oatmeal. I sometimes store it in the fridge with soy milk already in it so it soaks through giving it a smooth silky texture.  Again it is a preference thing, eat it the way you enjoy it most and be creative.  It is super delicious and nutritious.  It also travels well, is extremely affordable and quick to prepare.  I find I make it different ways depending on what I feel like in the morning. Makes a great breakfast, snack or dessert.

Additions:

You can add agave or honey for a sweeter taste.  You can serve it with sliced banana on top or fresh berries.  It also pairs nicely with a grated crunchy apple on top.  You can incorporate other dried fruits or nuts that you enjoy if you have a favorite and prefer it.  I recently added turkish apricots to it and it didn’t need any sweetener as it was delicious with the cranberries, apples and apricots.  It is also very delicious with plain yogurt and fresh berries or smashed banana. There is no wrong way to make it just be creative and find your favorite way you prefer it.  I happen to enjoy it all the ways listed and eat it different ways on different days. ENJOY!

Note:

This is another cereal I make up on Sundays for the week and we have fresh around so that there are never any excuses when it comes to eating healthy nutritious whole grains.  It comes in handy keeping blood sugar levels even throughout the day as a snack.  We also really SAVE a ton not eating process, packaged cereals I always know whats in our food and it is limited to the amazing whole foods we use in all our recipes.

Simple Oat & Nut Granola

Simple Oat & Nut Granola

Time: 30 Minutes
Yield: 8-9 Cups
(Item Recipe)

Gluten & Dairy Free Recipe

Ingredients:

6 cups Organic gluten-free oats (old fashioned or quick cooking)
1 cup Slivered Organic Almonds, unsalted
1 cup Organic Sunflower Seeds, unsalted
1/2 cup Organic Walnuts, unsalted (optional for adding additional omega 3′s)
3/4 cup Extra Virgin Olive Oil
3/4 cup Organic Peanut Butter (or substitute your favorite nut butter)
1 -2 Cups Organic Vegan Cane Sugar (Depending on how sweet you want)

Directions:

Preheat oven to 350 degrees F.


Get your oats oat and measure up 6 cups.

Take your nuts and crush them into a rough chop.  You can also use a food processor.  Not fine you want a nice rough chop on your nuts so that you get perfect sized bites of nut in your granola.

In a large bowl, toss together oats, and nuts .

Next you are going to need your olive oil, peanut butter and cane sugar.

In a medium bowl, gently whisk together Extra Virgin Olive Oil, and melted peanut butter.

Take the sugar and add some boiling water enough to dissolve the sugar into a nice syrup consistency.  When it is done you should have no granules left.

Next add cane sugar mixture to peanut butter olive oil mixture.  Pour the oil mixture over the oats and nuts and stir well.

Make sure that the nuts and oats are well covered in the sugar oil peanut butter mixture.

You should have a nicely coated mixture now stirring until every bit of oatmeal and nuts have the coating on them.  Your mixture will look shiny now that it is all coated and distributed evenly.  If you have non stick spray go ahead and use it on your baking sheets.  I used glass pyrex as that is what I have but any large oven safe baking dish works.

Spread the granola mixture onto the two baking sheets from edge to edge.  You are looking for an even layer not too thick.  The thicker the less golden the granola will get and the longer it will take to cook.  Bake for 15 minutes and carefully remove the pans from the oven to toss and stir the oats.  This will ensure that the mixture cooks and browns evenly.  Bake for another 10 minutes until golden.  Depending on your oven it may need a few more minutes to get golden granola color.

Once golden remove from baking dish and put into another bowl to cool.

Depending on the size baking dishes you use and the thickness you will get some that are more golden then other batches.  So long as it cooks the full 30 minutes and is dry you are in good shape.

If you have more mixture left just fill the baking dish again and repeat the cooking steps until mixture has cooked a total of 30 minutes and the oats are dark and golden, remove to cool.  Allow to cool completely before eating so you don’t get burned.  I take each batch and add it to a large cooling bowl mixing it around so that all of the batches mix together.  Some are more golden some less.  It makes for a nice mixture. Then I take it and store it in an airtight container to keep it fresh.

Creative Additions:

Should you desire to add any dried fruit you can add it after it cools. Cranberries, raisins, currants, or dried apple work great, or any other favorite dried fruit.  I cut it up into small pieces if I add any.  It is also delicious just plain as well.  You can also add any other nuts, or substitute your favorite nuts into the recipe.  If you have certain nuts on hand they will work well also.  If you cannot find or afford organic nuts, find the unsalted versions.  Organic raw unsalted are the best choice if you can, unsalted standard are second best.

Note:

You can also cut the recipe in half for less granola at a time to keep the cost down per batch.  Keep in mind that depending on the size of your baking sheet you may need to do more then 2 trays to complete all the mix.  If you have a smaller baking sheet it may take several runs but just repeat the cooking instructions until all the mix is finished.  You can also prepare some of it now and save the rest in the fridge to cook later.  Have fun and enjoy it.  We love this as a sweet snack or treat, and also as a breakfast cereal.

Baking Dish Types:

I have used large pyrex, baking sheet, casserole oven safe dish and most recently pie pans.  They all work the same.  The smaller your dish and the thinner your spread the darker the granola gets.  Find out how you like it best and achieve the color you desire.  You only need it cooked for the 30 minutes but you may find you prefer it lighter then darker or the opposite.  There is no wrong way just a preference based on you and what you have on hand.

About the Ingredients Used:

I picked up the oats from whole foods bulk bins.  The oats were on sale for $.69 cents per lb.  Of course you can pick them up anywhere you can get them for the best rates.  Typically the bulk bins are substantially less then the pre-packaged.  With the other ingredients I picked up the 365 brand nuts from Whole Foods which were less then the bulk bins.  Trader Joe’s also has some great prices on their brand nuts to keep the cost down.  The sugar, peanut butter and olive we worked with were also Whole Foods 365 brand.  Of course you can also pick these up at Trader Joe’s for a little less if you have one near by.  If you have a Farmer’s Market near you may want to price the nuts if you have a nut vendor some areas have nuts for sale and you can save big on repeat shopping.Checking for sales will keep your costs down.  I find we can make double the amount of the store brand with better ingredients, less cost and no waste of packaging.

Final Note:

This granola is a WINNER and we now make it once a week, every sunday for the week ahead.  It has been an all time favorite after dinner treat instead of the highly processed expensive dessert treats around. The kids and husband just LOVE it and eat it whenever they want as a sweet treat.  As we used olive oil and supplemented it with walnuts they are getting the healthy fats with great protein.  It travels well and makes a great on the go snack for the whole family.

Granola as a Gift:

Friends and neighbors always look forward to getting granola gifts. I pick up the kerr jars and it packages up nicely with a bow and makes a perfect hand made gift for friends and family.  Beware once you make it for others they will want more for sure. I reserve it for holidays and special occasions.  Adding dried fruit or chocolate can add some nice color to it when making it for gift giving.

Importance of Manganese

An insufficient supply of manganese can reduce the enzyme activity that takes place within the cells, leaving you feeling very tired and fatigued.  A low supply of manganese can also create feelings of nervousness and irritability.

This trace mineral is very important to aid in the detoxification of the liver, aiding the body in the removal of harmful substances from the blood.

Manganese is found in the following:

Blackberries
Beans
Brown Rice
Peas
Pineapple
Sunflower Seeds
Tofu
Walnuts

How Much do You Need & What it Does:

The daily requirement your body needs is 2-5 mg.  This incredible mineral helps stimulate the body’s production of glucose (blood sugar), helping provide energy for the brain and central nervous system.

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