Category Archives: whole food

Citrusy Kale Salad with Almonds, Cherries, & Parmesan

I do this by “feel” and observation of the proportions.

  • Kale
  • half a lemon, squeezed
  • drizzle of olive oil
  • drizzle of maple syrup (the real stuff, only)
  • handful of sliced, toasted almonds
  • handful of dried cherries, roughly chopped
  • handful of freshly grated Parmesan cheese, plus more for garnish
  • sea salt, to taste
  • freshly ground black pepper, to taste

Tear the leafy parts of the kale off of the stalks, and discard stalks.  Wash and dry kale leaves, then finely shred with a knife.

Place the kale into a bowl, pour in the lemon juice, add a pinch of salt, and then massage the leaves for a minute or so.  Set aside for about half an hour.

Toss in the remaining ingredients, making sure that everything is coated with the dressing ingredients. Taste, and adjust seasonings until it suits your taste.  Also feel free add more olive oil, lemon juice, maple syrup if it needs it.

Top with additional Parmesan cheese (shaved, if you have it).

 

 

Leave a comment

Filed under food, Salad Dressing, Salads, Vegetarian (lacto/ovo), whole food

More recipes…

Flowers & Vegetables

Check out Love and Warmth for more of my healthy and economical recipes!  If you’re a parent, you may find something else of interest, too.

Comments Off on More recipes…

Filed under food, whole food

Breakfast Bake with Sausage and Peppers

Serves 4

  • 1 large green bell pepper, chopped
  • 1 large red bell pepper, chopped
  • red or yellow onion, chopped
  • a couple of cloves of garlic, chopped
  • big drizzle of olive oil
  • Spike Seasoning to taste (or use any all-purpose seasoning mix that you like the flavor of)
  • fresh-ground black pepper to taste

 

  • 12 links (about 10 oz.) turkey breakfast sausage links

 

  • 1/2 cup Mozzarella, grated

Preheat oven to 450F

Spray a medium-sized baking dish with non-stick spray.

Put veggies into the baking dish, toss with ~1 teaspoon olive oil, sprinkle with seasoning and fresh-ground black pepper, and put the dish in the oven to bake for 20 minutes.

While the veggies cook, heat olive oil in a non-stick pan, add the sausages and cook over medium-high heat until they’re nicely browned on all sides, about 10-12 minutes.

Remove to cutting board, line them up, and cut sausages into bite-sized pieces (alternatively, cut up the sausages beforehand and saute the pieces).

When the peppers have cooked for 20 minutes, stir in the cooked sausages and bake for 5 minutes more.

Remove from oven, turn oven to BROIL, sprinkle the grated Mozzarella over the top and return dish to oven to broil for a couple of minutes, or until the cheese is nicely melted and starting to brown. Serve hot.

Comments Off on Breakfast Bake with Sausage and Peppers

Filed under Breakfast, dinner, food, Main Course, Protein, Vegetables, whole food

Instant Pot Refried Pinto Beans

Put into the Instant Pot and stir till combined:

        • 2 cups dried, unsoaked pinto beans, washed and picked over
        • 3 cups vegetable stock or water (I use boiling water and stock paste from a jar)
        • 1 large onion, chopped
        • 5 cloves garlic, peeled and chopped
        • 1 jalapeño pepper, sliced or chopped (leave seeds and ribs in)
        • 1 tsp paprika
        • 1 tsp ground cumin
        • 1 tsp chilli powder
        • 3/4 tsp salt
        • 1/2 tsp freshly ground black pepper
        • 1/2 cup tomato salsa, or some tomato paste and chopped tomatoes

Close lid of Instant Pot, and set to Manual > High Pressure > 30 minutes.  When pressure cooker beeps, either let stand for 10 minutes and open after releasing remaining pressure, or let pressure release naturally.

Mash the contents with a potato masher, or blend with a hand blender. 

Stir in:

        • handful of grated sharp cheddar cheese
        • handful of chopped red, or sweet, onion
        • small handful of chopped cilantro

Let it rest for a minute or two to let the cheese melt, then stir gently to combine.  It will thicken a great deal as it cools.

Comments Off on Instant Pot Refried Pinto Beans

Filed under food, Protein, Vegetarian (lacto/ovo), whole food

Roasted Veggies for Grains or Pasta

Roasted vegetables on whole wheat pasta

Roasted vegetables on whole wheat pasta

serves 3, doubles easily but needs larger pans

Preheat oven to 425F, with both racks in the centre of the oven.

In a baking pan or sheet, toss together and set aside**:

  • 2 pints cherry tomatoes (about 4 cups)
  • a good pinch of salt
  • a couple of tablespoons of olive oil

In a large bowl, toss together with hands**:

  • •eggplant, about 225g or 1/2lb, cut into bite-sized pieces
  • •2 medium zucchini, cut into bite-sized pieces
  • •1 red bell pepper, cut into bite-sized pieces
  • •1 or 2 cooking onions, cut into bite-sized pieces
  • •3 to 4 cloves of fresh garlic, minced
  • •a generous splash of olive oil (2 to 4 Tbsp)
  • •balsamic vinegar (a couple of Tbsp)
  • •1/4 tsp salt
  • •freshly ground black pepper (about 20 grinds)
  • •a large pinch of dried chilli flakes

Spread out this mixture on a very large baking sheet, in one layer.

Place both pans into the preheated oven, with the tomatoes on the bottom rack, and the vegetables on the top rack.  Bake for 20 minutes.

Remove pans from oven, and give each a stir, trying to flip the vegetables to brown the other side.

Put back in  oven for 10 minutes, or until golden, and the tomatoes are bursting and juicy.

* If you are serving over pasta, reserve about 1 cup of the cooking water.  First, toss the tomatoes and some cooking water together with the pasta, so that the tomatoes and their liquid coat the pasta. 

* If serving over grains, just toss the tomatoes and their juices with the grains.

Put the tomatoes and pasta or grains into a serving bowl and top with the contents of the vegetable pan.

Sprinkle on top, if you have it:

  • 1 Tbsp chopped fresh oregano, or 1 tsp dried**
  • 2 Tbsp chopped fresh basil
  • 1 tsp chopped fresh thyme, or 1/4 tsp dried**

Serve with freshly grated parmesan.

** If you are using dried herbs, toss them with the tomatoes and vegetables at the same time as the olive oil and balsamic vinegar.

For an exact recipe, which I have adapted, go to Cookie & Kate.

Comments Off on Roasted Veggies for Grains or Pasta

Filed under food, Main Course, Sauce, Vegetables, Vegetarian (lacto/ovo), whole food

Dal Makhani in the Instant Pot

(adapted from http://www.twosleevers.com)

This recipe easily doubles, however, I use a little less than 2x the water.

Place in Instant Pot:

    • 1/2 cup whole black urad dal, washed and picked through for stones, etc
    • 2 bay leaves
    • 1 Tbsp minced garlic
    • 2 tsp minced ginger
    • 1 1/2 cups water

Set manually at high pressure, for 30 minutes.  Let the pressure release naturally.  When pressure has returned to normal, remove the lid and lightly mash some of the dal (to your preference).  Do not drain the dal.

While the dal is cooking, in a small bowl whisk together, and set aside:

    • 1/4 cup Greek yogurt
    • 1/2 cup half-and-half, whipping cream, or cashew cream
    • 1 tsp salt

In a small frying pan or saucepan, melt:

    • 2 tsp ghee

In the hot ghee, gently toast:

    • 1/2 tsp turmeric
    • 1/2 tsp garam masala
    • 1/2 tsp ground coriander
    • 1/4 tsp cayenne pepper
    • 1/4 tsp ground cumin
    • 1 tsp whole cumin seeds

To the pan, add, cook, and stir:

    • 1 Tbsp tomato paste

When the tomato paste has absorbed the ghee, remove from heat to cool a little.  Whisk this mixture into the yogurt/cream mixture.

Add the yogurt/spices mixture to the cooked dal in the Instant Pot, and stir gently until combined.

Add a small handful of:

    • finely chopped cilantro

Stir gently, and let the cilantro heat through. 

Serve with brown basmati.

Comments Off on Dal Makhani in the Instant Pot

Filed under comfort food, food, Protein, Vegetarian (lacto/ovo), whole food

Instant Pot Brown Basmati/Texmati

  • 1 cup brown basmati rice, or brown Texmati rice
  • 1 1/4 cups water
  • 3/4 tsp salt
  1. If your rice needs to be washed, do so.
  2. Add the rice, water, and salt to the Instant Pot.
  3. Put lid on, and ensure that it is set to “seal”.
  4. Set Instant Pot to high pressure, for 22 minutes.
  5. Leave the lid on when the pot beeps, and let sit, with the lid on for another 10 minutes (natural pressure release).
  6. At the end of 10 minutes, release the pressure valve completely.
  7. Remove lid, and fluff the rice with a fork.

 

Comments Off on Instant Pot Brown Basmati/Texmati

Filed under food, Grains, whole food