Harvest Kale Salad

I wanted to find a way to celebrate the fall season and all the fresh vegetables with a salad. This combination was just the way to do it. I would love to get one of those vegetable spiralizers and use it to create long ribbons with the carrots and beets, but for now I just chop them up.

Harvest Kale Salad

Ingredients:

1 bunch kale, washed and torn into bite sized pieces
2 tbsp olive oil
1/2 tsp salt

1/2 apple, diced
1/2 stalk celery, diced fine
1 carrot, sliced into thin ribbons
1 beet, thinly sliced
1 tbsp minced onion
1/4 cup raisins

1 1/2 tbsp balsamic vinegar
1/4 tsp black pepper

1/4 cup roasted nuts or seeds, I used these ones.

Directions:

Place the prepared kale in a mixing bowl and add the olive oil and salt. Vigorously massage the kale with your hands for 5 to 10 minutes. You want the kale to begin to soften and wilt.

Then add in the apple, celery, carrot, beet, minced onion, and the raisins. Finally, add the vinegar and the black pepper and toss to mix. Top with roasted nuts or seeds and dig in.

For 4 servings. Nutritional information from caloriecount.about.com.

Nutrition Facts

Serving Size 136 g

Amount Per Serving

Calories 157 Calories from Fat 77

% Daily Value*

Total Fat 8.6g 13%

Saturated Fat 1.1g 6%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 342mg 14%

Potassium 460mg 13%

Total Carbohydrates 19.7g 7%

Dietary Fiber 2.7g 11%

Sugars 10.7g

Protein 2.8g

Vitamin A 182% • Vitamin C 92% Calcium 8% • Iron 8%

Nutrition Grade B+

* Based on a 2000 calorie diet

Sweet Snacking Seeds

I have always thought that salads topped with fruits and nuts are so good, but we don't keep nuts in our house due to a food allergy. I now add some seeds to salads for some crunch in place of the nuts. These lightly sweetened seeds are great for snacking, on top of yogurt, or for that extra something in salads.

I happen to stock quite the variety of raw seeds in my freezer, so I had a bunch to mix. Use whatever you have on hand...nuts will work just as well, too.

Sweet Snacking Seeds

Ingredients:

1 cup raw sunflower seeds
1 cup raw pumpkin seeds
1/2 cup mix of smaller seeds (sesame, flax, hemp, chia - or add more pumpkin and sunflower)

1 1/2 tbsp coconut oil, melted
3 tbsp maple syrup
1/2 tsp salt
1/2 tsp allspice
1/4 tsp cinnamon

Directions:

Preheat your oven to 325 degrees.

Mix the seeds with the melted coconut oil, maple syrup, salt, allspice and cinnamon. Mix well until all the seeds are coated.

Spray a large rectangle baking dish with cooking spray and spread the seeds out in the dish. Bake for 30-40 minutes, let them go until they are golden brown and crunchy. The time will vary based on how thick of a layer of seeds you have (which depends on the size of the container you bake them in). Be sure to stir every 5-7 minutes or so...to prevent burning the top layer of seeds.

Quinoa Primavera

I love this dish as a side to grilled veggie burgers and/or grilled vegetables. It comes together fairly quick and can be made with fresh or frozen vegetables, whatever you have on hand.

I really like to experiment with different grains and ingredients. This particular recipe was a way to take pasta primavera and make it more nutritious. Quinoa is very good for you, as are the vegetables, of course. This brings them together with Italian seasonings for a rich flavor that I find very satisfying.

Quinoa Primavera

Ingredients:

1 tsp olive oil
1/2 small onion, diced
2 cloves garlic, minced

2 cups fresh or frozen vegetables, diced into bite sized pieces (zucchini, mushrooms, peas, carrots, bell pepper, broccoli, etc.)

1 cup quinoa, rinsed
2 cups vegetable broth
1 tsp dried basil
1/2 tsp dried oregano
1/2 tsp dried parsley
pinch of ground thyme

salt and pepper

1 tbsp nutritional yeast (optional)

Directions:

Heat the olive oil in a medium sized saucepan that has a lid. Saute the onion and garlic for about 5 minutes, until the onion begins to soften. Then add in the garlic and the remaining vegetables. Let the vegetables heat through and just begin to soften a little.

Next add the quinoa, vegetable broth, basil, oregano, parsley, and thyme to the sauce pan and bring to a boil. Lower the heat and cover to let the quinoa steam for 15-20 minutes. After 15 minutes, remove the lid and fluff up the quinoa. If the water is not all absorbed, simply cover and let it steam a few minutes longer. Once the quinoa is done cooking, taste and add salt and pepper to your liking. I also like to top it with a bit of nutritional yeast, because I have grown to love that stuff!

For 6 servings. Nutritional information from caloriecount.about.com.

Nutrition Facts

Serving Size 176 g

Amount Per Serving

Calories  152 Calories from Fat  29

% Daily Value*

Total Fat  3.2g 5%

Cholesterol  0mg 0%

Sodium  278mg 12%

Potassium  413mg 12%

Total Carbohydrates  23.9g 8%

Dietary Fiber  3.8g 15%

Sugars  2.2g

Protein  7.9g

Vitamin A 52% • Vitamin C 11% Calcium 3% • Iron 14%

Nutrition Grade A

* Based on a 2000 calorie diet

Mixed Berry Buckwheat Crisp

A few weeks ago I made buckwheat pancakes, and vowed to find more uses for this nutritious grain. Buckwheat is gluten free (check the package) and high in fiber and protein. I love its hearty taste, and it complements the berries very well.

Mixed Berry Buckwheat Crisp

Ingredients:

4 cups mixed berries (strawberry, blackberry, raspberry, blueberry - can be fresh or frozen)
1 tbsp tapioca pearls
2 tbsp sugar
2 tsp lemon juice

1/2 cup buckwheat flour
1 cup rolled oats
1/4 cup chopped nuts or sunflower seeds (optional)
1/4 tsp salt
1/2 cup brown sugar

1 tsp vanilla
1/2 cup coconut oil, melted

Directions:

Preheat your oven to 350 degrees, and spray an 8x8 baking dish with cooking spray.

Combine the berries, tapioca, sugar and lemon juice right in the baking dish and stir to coat evenly.

In a mixing bowl combine the buckwheat flour, oats, nuts or seeds if using, salt and brown sugar.

Then mix in the vanilla and melted coconut oil until you have a crumbly dough. Sprinkle this dough over the mixed berries in the baking dish and press down lightly to cover the berries.

Put in the preheated oven and bake for 30 minutes.

For 9 servings. Nutritional information from caloriecount.about.com.

Nutrition Facts

Serving Size 106 g

Amount Per Serving

Calories 251 Calories from Fat 124

% Daily Value*

Total Fat 13.8g 21%

Saturated Fat 10.7g 54%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 70mg 3%

Potassium 183mg 5%

Total Carbohydrates 31.0g 10%

Dietary Fiber 4.0g 16%

Sugars 15.4g

Protein 2.9g

Vitamin A 0% • Vitamin C 23% Calcium 2% • Iron 7%

Nutrition Grade C+

* Based on a 2000 calorie diet

Carrot Cake Cookies with Cream Cheese Frosting

I had some cream cheese frosting leftover from a red velvet cake that I made a few days ago. I never seem to use up a full recipe of frosting....even when I cut the recipe in half, and I didn't want that lovely frosting to go to waste. So I made these cookies and frosted them, and then tucked about half away in the freezer for later. These make a soft cake like cookie that are chewy and really good.

Carrot Cake Cookies with Cream Cheese Frosting

Ingredients:

2 1/2 cups flour
1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 tsp cinnamon
1/2 tsp allspice

1/2 cup soy milk
1 tsp vinegar

1/2 cup vegan margarine, room temperature
1 cup natural sugar
1 tsp vanilla

1 cup shredded carrots
1/3 cup raisins

Directions:

Preheat your oven to 350 degrees.

Sift the dry ingredients into a large mixing bowl. This is the flour, baking powder, baking soda, and salt.

Then mix the soy milk and vinegar in a measuring cup and set aside to let thicken.

Cream together the margarine and sugar. Add the vanilla and soured soy milk and mix again. Pour these wet ingredients into the dry ingredients and mix until just combined. Then add the shredded carrots and raisins and fold these in.

Bake for 12 minutes, and lightly press the tops of the cookies down with a spatula when they come out of the oven and then let them cool. Frost with your favorite cream cheese frosting or enjoy as-is.

Here is my favorite cream cheese frosting recipe:

1/4 cup vegan margarine
4 oz vegan cream cheese (I like Tofutti brand)
1 tsp vanilla
2 tsp lemon juice
1 1/2 - 2 cups powdered sugar

Put all frosting ingredients in a bowl and beat with electric mixers until smooth. Start with the smaller amount of powdered sugar and add more as needed.

For 18 frosted cookies (used 1/2 of the frosting).

Nutrition Facts

Serving Size 57 g

Amount Per Serving

Calories 190 Calories from Fat 59

% Daily Value*

Total Fat 6.5g 10%

Saturated Fat 1.3g 7%

Trans Fat 0.0g

Cholesterol 2mg 1%

Sodium 181mg 8%

Potassium 87mg 2%

Total Carbohydrates 31.2g 10%

Dietary Fiber 0.8g 3%

Sugars 16.6g

Protein 2.3g

Vitamin A 26% • Vitamin C 1% Calcium 2% • Iron 5%

Nutrition Grade C-

* Based on a 2000 calorie diet

For 18 cookies. Nutritional information from caloriecount.about.com.

Nutrition Facts

Serving Size 51 g

Amount Per Serving

Calories 165 Calories from Fat 48

% Daily Value*

Total Fat 5.3g 8%

Saturated Fat 0.9g 4%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 169mg 7%

Potassium 85mg 2%

Total Carbohydrates 27.8g 9%

Dietary Fiber 0.8g 3%

Sugars 13.3g

Protein 2.2g

Vitamin A 25% • Vitamin C 1% Calcium 2% • Iron 5%

Nutrition Grade C

* Based on a 2000 calorie diet