Simple Straight-Up Granola

This is great as cereal with soy milk and raisins, as a snack or mixed into some vanilla soy yogurt. It has a hint of coconut which I really like, but is otherwise a plain jane straight up granola for when you aren't wanting to get too fancy.

Granola

Ingredients:

4 cups rolled oats
1/2 cup shredded coconut
1/2 cup raw sunflower seeds
1/4 cup flax seeds
scant 1/2 tsp salt
1/2 cup maple syrup
1/4 cup coconut oil
2 tsp vanilla

Directions:

Pre-heat your oven to 400 degrees. Put the oats, coconut, sunflower seeds, flax seeds and salt in a large mixing bowl. Toss to combine.

Melt the coconut oil and mix it with the maple syrup and vanilla. Pour this over the oats and stir well to coat. Put the coated oats in a greased baking dish (I use a large rectangle glass baking dish) and put it in the pre-heated oven. Bake for 25 minutes, stirring every 10 minutes or so. Once it has completely cooled, store in an airtight container.

For 9  1/2 cup servings.

Nutrition Facts

Serving Size 71 g

Amount Per Serving

Calories 286 Calories from Fat 110

% Daily Value*

Total Fat 12.2g 19%

Saturated Fat 7.2g 36%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 134mg 6%

Potassium 226mg 6%

Total Carbohydrates 38.6g 13%

Dietary Fiber 5.1g 21%

Sugars 11.3g

Protein 6.0g

Vitamin A 0% • Vitamin C 1% Calcium 3% • Iron 19%

Nutrition Grade C-

* Based on a 2000 calorie diet

Tropical Quinoa Salad

We have been all about the fresh pineapple lately. This salad came to be because the fresh pineapple has been so good this year, and the mint I planted earlier in the spring is doing very well. I have had mint with other fruits and figured it would pair with pineapple, too. Happily, it did.

I am always up for another way to enjoy quinoa, and this is a delicious salad with distinctly summery flavors. Even though I am calling this a salad, I enjoy it for breakfast and it also works after a meal if you want something sweet.

Tropical Quinoa Salad

Fresh Mint

Ingredients:

1 cup quinoa
pinch of salt
2 cups water
1/2 cup fresh or canned pineapple, diced
1/2 cup shredded coconut
1/2 cup chopped walnuts
2 tbsp fresh chopped mint
1 tbsp flax seed oil
1 tbsp agave nectar
1 tsp lemon juice


Directions:

Toast the dry quinoa in a pan over medium high heat until it starts to smell fragrant and kind of nutty. Then add the two cups of water and a pinch of salt. Let it boil and then reduce the heat to a simmer and cover for 15 minutes. Fluff the quinoa and put it in a mixing bowl. Add all other ingredients and toss. Taste and add another pinch of salt if needed to make the flavors pop and enjoy cold or at room temperature.

For 4 servings
Nutritional info from caloriecount.about.com

Nutrition Facts

Serving Size 215 g

Amount Per Serving

Calories 314 Calories from Fat 140

% Daily Value*

Total Fat 15.6g 24%

Saturated Fat 3.8g 19%

Cholesterol 0mg 0%

Sodium 48mg 2%

Total Carbohydrates 35.5g 12%

Dietary Fiber 5.9g 24%

Sugars 6.7g

Protein 10.4g

Vitamin A 3% • Vitamin C 18% Calcium 4% • Iron 23%

Nutrition Grade B

* Based on a 2000 calorie diet

Dill Dip

My sister came up with this recipe a few years ago, and it has been a staple at family gatherings ever since. I made some this weekend for a luncheon I threw for my mom and saw people dipping all kinds of things in it. I had a veggie tray to go with it but people were also dipping cornbread, chips and pretzels in it. It is that good.

Dill Dip

Ingredients:

1 cup vegan mayo (I use Vegenaise)
Splash of red wine vinegar
pinch of salt
1/8 tsp garlic (to start, you can add more to taste)
1 tsp dried dill

Directions:

Mix it all together. It is better if it has some time for the flavors to blend, so make it ahead if possible. Sometimes, I like to sprinkle some dill over the top before serving. Serve with raw vegetables (crudités) and whatever else strikes your fancy.

Zucchini Raisin Muffins

Last week, I kept wishing I had something easy to grab for breakfast. I wanted something fairly healthy, filling, and interesting. I am not the type to grab a breakfast bar everyday and call it good.  I like variety, and homemade baked goods. So this Saturday I woke up and made myself a breakfast that was all of those things. With the leftovers frozen, I am all set for this week.

Zucchini Raisin Muffins

Ingredients:

3/4 cup raisins
1 1/2 cups soy milk
2 tsp apple cider vinegar
1 1/2 cups grated zucchini (1 medium zucchini)
2 cups whole wheat flour
2/3 cup all purpose flour
1 1/2 tsp baking powder
1/2 tsp baking soda
3/4 tsp salt
1 tsp cinnamon
1/2 tsp allspice
1/3 cup vegan margarine (at room temperature)
3/4 cup natural sugar
1 tsp vanilla
1/4 cup vegan sour cream, or vegan vanilla yogurt

Directions:

Preheat your oven to 325 degrees, and line a muffin pan with paper muffin liners.

Put the raisins in a measuring cup and cover them with hot water. You want to let these soak while you prepare the rest of the ingredients so that they will plump up.

Combine the soy milk with the vinegar in another mixing cup to let it thicken and sour.

Grate your zucchini into a small bowl. You want about a cup and a half, but don't worry about it being exact.

In a mixing bowl combine the whole wheat flour with the all purpose flour. I keep my whole wheat flour in the freezer so it stays fresh, because it can go rancid quickly.

To the flour add the baking powder, baking soda, salt, cinnamon, and allspice. Combine it well and make sure there are no clumps of baking soda.

In another bowl, beat the room temperature margarine with the sugar and vanilla until it is light and fluffy. Then add the sour cream or yogurt and mix it into the margarine with a wooden spoon. Finally, add the soured milk and mix well.

Pour the wet ingredients into the flour mixture and mix just enough to combine. Then drain the raisins and add them along with the zucchini. Fold the raisins and the grated zucchini gently into the batter.

Bake at 325 degrees for 25-30 minutes...they are done when the tops are browned and spring back to the touch and a toothpick inserted into the middle comes out clean.

For 15 muffins (or you could make 12 large muffins!). Nutritional information from caloriecount.about.com

Nutrition Facts

Serving Size 86 g

Amount Per Serving

Calories 200 Calories from Fat 49

% Daily Value*

Total Fat 5.5g 8%

Saturated Fat 1.4g 7%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 224mg 9%

Total Carbohydrates 35.0g 12%

Dietary Fiber 1.2g 5%

Sugars 15.4g

Protein 3.6g

Vitamin A 4% • Vitamin C 4% Calcium 4% • Iron 8%

Nutrition Grade C

* Based on a 2000 calorie diet

Grilled Vegetables

I have tried several methods of grilling vegetables and have found this to be the easiest and the best tasting. I came across this recipe a couple of years ago on allrecipes.com and have loved it ever since. I prefer less oil and also garlic powder instead of fresh garlic; which I find falls off the veggies and down onto the coals. Other than that the recipe is the same. The marinade sounds like a strange combination, but it really works. In the end you don't taste either soy sauce or lemon juice, just a really delicious grilled flavor.

Grilled Veggetables

Ingredients:

Vegetables of your choice.

I use whatever is on hand. Today it was 1 medium zucchini, 1 onion, 4 smallish carrots, 2 beets, mushrooms, and 5 small peppers. Some other good vegetables to add are tomatoes, parsnips, and squash.

Marinade:

1/3 cup lemon juice
1/3 cup soy sauce
scant 1/4 cup olive oil
1/2 tsp salt
1/2 tsp garlic powder
1/4 tsp black pepper

Directions:

I like to make this dish when I am home for the day and anticipating a really good dinner. This recipe has three steps: prepping the veggies, marinating them, and grilling them. Each step is easy, but you want to plan for the time that each step needs.

Prep:

Start a pan of boiling water and prep the veggies by washing, peeling and chopping them. I leave the mushrooms whole, and try to chop for a similar size in the rest of the vegetables.

Boil any root vegetables (potatoes, carrots, beets, etc) for 3 1/2 minutes. Then let them come to room temperature. Place all the veggies in a gallon size ziplock bag and add the marinade ingredients to the bag.

Marinate:

Put the bag in the fridge and let it marinate for a few hours, turning occasionally to redistribute the marinade.

Grill:

When ready heat your grill to medium and grill your vegetables. I like to cook them slow to avoid burning so it takes awhile .... these went for at least an hour but were totally worth the wait. Check them often and stir to cook them evenly.

You can do kabobs, large strips of veggies right on the grill, or try a grill basket (my favorite method). I got mine at Target for under 30 dollars and we use it all the time in the warmer months.

We had the grilled vegetables with simple brown rice and beyond meat strips to round out the meal.

Baked Summer Squash and Zucchini Sticks

I have one zucchini plant and it is producing a good sized zucchini every few days. My co-worker brought in some yellow summer squash to share so I am bringing out all my favorite zucchini and summer squash recipes. I have made zucchini bread, muffins, Colorado Ratatouille, fried coins, grilled vegetables and now these baked sticks. I still love zucchini and am not slowing down on the zucchini recipes any time soon.

Baked Summer Squash and Zucchini Sticks

Ingredients:

1 medium zucchini
1 medium yellow summer squash
1/3 cup italian breadcrumbs (or regular breadcrumbs with italian herbs added)
1 1/2 tbsp vegan parmesan (GO Veggie makes a great one)
1/8 tsp garlic powder
dash of pepper
1/4 tsp each of basil and oregano
3 tbsp water
1 tsp olive oil
cooking spray
1 cup marinara for dipping

Directions:

Preheat your oven to 475 degrees and spray a cookie sheet with cooking spray.

Wash and cut the ends off of the zucchini and the summer squash. Cut them both in half and then each half into eight to create sticks. Then put the sticks into a bowl and toss them with the water and the oil.

Put the breadcrumbs, vegan parmesan, garlic powder, pepper, basil and oregano into a shallow bowl and mix to combine.

Dredge the zucchini and squash in the breadcrumb mixture and line them up on a cookie sheet. Bake them for 13 - 15 minutes; until they are softened and starting to brown.

Serve them with the warmed marinara sauce for dipping.

Honeydew Melon and Mint Salad

Forever ago, I brought a fruit salad to my Mom's for a potluck. The recipe called for fresh mint with the fruit, and that is all I can remember. My Mom still asks about it, so I decided to try and recreate the flavor that she is apparently still craving :-)

I had a wonderfully ripe and sweet honeydew as well as some fresh mint growing in my backyard so I put the two together and it made a very nice pairing.

Honeydew Melon and Mint Salad

Ingredients:

1 honeydew melon
1 tbsp chopped fresh mint
1 tbsp lime juice
1 tsp agave nectar

Directions:

Prep the honeydew. Start by washing it and then cutting the ends off. Next, cut it in half and scoop the seeds out of the inside. Then place it on the cutting board with the largest part face down and run your knife along the edge from top to bottom to take off the peel.

Finally, slice it into bite sized pieces.

Place the bite sized honeydew pieces in a large bowl and add the rest of the ingredients then toss to combine. Chill the salad and enjoy.

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

Nutrition Facts

Serving Size 223 g

Amount Per Serving

Calories  82 Calories from Fat  3

% Daily Value*

Total Fat  0.3g 0%

Cholesterol  0mg 0%

Sodium  39mg 2%

Potassium  499mg 14%

Total Carbohydrates  21.0g 7%

Dietary Fiber  1.8g 7%

Sugars  18.3g

Protein  1.2g

Vitamin A 3% • Vitamin C 68% Calcium 2% • Iron 3%

Nutrition Grade A

* Based on a 2000 calorie diet