Tuesday, April 29, 2014

Mushroom Steaks

We love mushrooms
This recipe is from Clean Eats by Dr. Junger. The link is  http://gallery.mailchimp.com/fdcae9e4ba04c333cde18f2c4/files/Mushroom_Steaks.1.pdf

The needed ingredients are
4 portobello mushrooms
1 bunch of kale
1 medium sized red onion
2 tablespoons olive or avocado oil
sea salt, to taste
freshly cracked black pepper

For the Marinade
1⁄2 cup extra-virgin olive oil
2 tablespoons sherry vinegar
2 tablespoons lemon juice
2 tablespoons wheat-free tamari
1 teaspoon chopped fresh rosemary
2 garlic cloves, roughly chopped

1. Preheat the oven to 400F. Whisk together the marinade ingredients, and pour
over the mushrooms, gently tossing to coat evenly. Let the mushrooms stand at
room temp for 20-30 minutes. This can be done the day before and left to marinate
overnight as well.
2. Toss the kale in a bowl with the red onions along with a drizzle of olive (or
avocado) oil, sea salt, and black pepper. When the mushrooms are ready to cook,
spread out onto one side of a sheet tray and place the kale-onion mixture on the
other side. If you only have small pans, use two separate ones.
3. Bake for 10 minutes or until the kale is wilted and the mushrooms are tender.
Remove from the oven, dividing the kale and onion mixture between two plates or
bowls. Slice the mushrooms and add to the kale and onions, drizzling spoonfuls of
the hot marinade over the top. Serve warm.

chocolate date candy

The original recipe is from http://www.mindbodygreen.com/0-12908/raw-chocolate-coconut-date-candy.html
 What a wonderful mix of tastes and textures - crunch (almond and cacao nibs) and creaminess (almond butter), sweet (date) and bitter (cacao nibs) . 
For our needs, we are altering it as follows. 
Chocolate  Date CandyMakes 1 piece of candy
  • 1 date
  • 1 tsp almond butter
  • 1 almond
  • 1 tsp cacao nibs
Use a knife to split the date open.
Spread almond butter in the middle of the date, add an almond.
Sprinkle with cacao nibs and enjoy!

Monday, April 28, 2014

Vegan Spinach Avocado Dip Recipe

This is amazing and so easy!!!! Combining lemon juice and spinach yields the best absorption of the nutrients in the spinach and loving the healthy fat of the avocados!!!!
Vegan Spinach Avocado Dip Recipe
Here’s what you need:
  • 2 avocados
  • 1 cup raw spinach (or kale)
  • 2 large garlic cloves
  • 2 tbsp of lemon juice
  • Salt, to taste
Here’s what to do:
  1. Scoop the flesh from the avocados and place in a food processor with the spinach, garlic, and lemon juice. Pulse until well blended.
  2. Add salt to taste and enjoy!!
  3. Bonus Tip: For an added boost of nutrients, substitute carrots or celery for chips!


Thursday, April 24, 2014

Dr Fuhrman's High Fiber Brownies


2 cups cooked black beans or canned no-salt-added or low-sodium black beans, drained
10 Medjool dates (for some it may need to be sweeter add a couple more dates)
2 tbsp raw almond butter
1 tsp vanilla
1/2 cup natural, non-alkalized cocoa powder (raw cacoa powder can be used)
1 tbsp ground chia seed (for ground flax seed)
Raspberries or other berries for topping

Directions: Preheat oven to 200°F. Blend the black beans, dates, almond butter and vanilla in a food processor or high powered blender until smooth.

Add the remaining ingredients and blend again. Pour into a very lightly oiled 8x8-inch baking pan and bake for 1 1/2 hours.

Cool completely before cutting into small squares. Top with raspberries or other berries.

Nutrition Facts

User Entered Recipe
  16 Servings
Amount Per Serving
  Total Fat1.7 g
     Saturated Fat0.3 g
     Polyunsaturated Fat0.2 g
     Monounsaturated Fat0.1 g
  Cholesterol0.0 mg
  Sodium1.0 mg
  Potassium240.2 mg
  Total Carbohydrate18.6 g
     Dietary Fiber4.3 g
     Sugars10.2 g
  Protein3.2 g
  Vitamin A0.5 %
  Vitamin B-120.0 %
  Vitamin B-62.8 %
  Vitamin C0.0 %
  Vitamin D0.0 %
  Vitamin E0.1 %
  Calcium2.9 %
  Copper10.1 %
  Folate8.8 %
  Iron6.1 %
  Magnesium9.8 %
  Manganese12.2 %
  Niacin2.0 %
  Pantothenic Acid    1.8 %
  Phosphorus    5.9 %
  Riboflavin1.7 %
  Selenium0.9 %
  Thiamin4.1 %
  Zinc3.3 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

This is for a typical brownie if you would like to compare check out the difference in carbs, sugar, and fiber
Nutrition Facts
User Entered Recipe
  1 Serving
Amount Per Serving
  Total Fat3.6 g
     Saturated Fat0.8 g
     Polyunsaturated Fat0.0 g
     Monounsaturated Fat0.0 g
  Cholesterol0.0 mg
  Sodium87.6 mg
  Potassium0.0 mg
  Total Carbohydrate23.5 g
     Dietary Fiber0.0 g
     Sugars14.9 g
  Protein1.4 g
  Vitamin A0.0 %
  Vitamin B-120.0 %
  Vitamin B-60.0 %
  Vitamin C0.0 %
  Vitamin D0.0 %
  Vitamin E0.0 %
  Calcium0.0 %
  Copper0.0 %
  Folate0.0 %
  Iron4.7 %
  Magnesium0.0 %
  Manganese0.0 %
  Niacin0.0 %
  Pantothenic Acid    0.0 %
  Phosphorus    0.0 %
  Riboflavin0.0 %
  Selenium0.0 %
  Thiamin0.0 %
  Zinc0.0 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.