Recipes
Raw’ Nutty Humus Pate
1 cup each, raw Almonds and Cashews, Soak for 10–12 hours in water, drain
1 – 2 cloves of fresh garlic pending on taste buds and size of cloves approx. 2 tsp
½ cup Spanish or Vidalia onion
¼ cup raw Tahini
½ cup freshly squeezed lemon juice, or to taste
1/3 – ½ cup olive oil
Sea salt and freshly ground pepper to taste
Cayenne pepper and additional olive oil to serve
1.
Puree first 3 ingredients in a food processor. Add remaining
ingredients and slowly drizzle the oil in last. Blend till smooth and
creamy. Adjust consistency with the amount of oil used.
2. Season to taste with sea salt and black pepper. Drizzle with olive oil and sprinkle with cayenne pepper.
3. Serve with fresh veggie crudities, Baby Romaine or Nori leaves or stuff endive or pita pockets etc and enjoy.
Marinated Sautéed Tofu Serves 3 - 4
1 pound, organic tofu, firm
2 Tbsp toasted sesame oil
2 - 3 cloves of garlic, minced
2 Tbsp fresh ginger, minced
4 Tbsp Tamari or soy sauce
3 Tbsp fresh orange or lemon juice
1 – 2 Tbsp organic cane sugar or Sucanet
½ - 1 tsp of Asian chili sauce or dried chili peppers, to taste
1 tsp of Miso (option)
Garnish: orange or lemon zest and fresh cilantro
Coconut, sesame or grape-seed oil for sautéing
1. Slice tofu block into ½ inch rectangles, wrap
and press tofu in a clean tea towel to remove excess moisture. Set
aside and assemble marinade.
2. Mix together all of the marinade ingredients in a
shallow glass baking dish large enough to hold tofu in a single layer,
a freezer bag works well.
3. Coat each piece of tofu in the marinade ensuring all
sides are covered. Marinate for an hour at room temp or several hours
in the fridge – overnight is best.
4. Heat a stainless steel or cast iron pan, over high
heat. When pan is hot, reduce temperature to medium and coat
lightly with oil.
5. Drain and reserve marinade and sauté tofu in the
hot pan for 8 - 10 minutes per side or until well browned and crispy on
the outside. Turn down heat as necessary.
6. When the tofu is ready, turn off heat, pour remaining
marinade over tofu pieces, cover and keep warm To serve, slice cutlets
on the diagonal, drizzle and garnish with the zest and cilantro. Enjoy
over a bed of your favorite greens or along with a colorful veggie
stir-fry. You can also make wonderful wraps with julienne vegetables
for a colorful and nutritious treat.
Avocado Salad - Makes 4 generous servings
½ cup red or white onion, chopped med fine2 ripe avocados - diced into ½ in cubes
2 large tomatoes, chopped and strained
1 cup cilantro leaves, chopped plus a handful of additional leaves for the garnish
2 cloves of fresh garlic, minced (approx 1½ to 2 tsp or to taste)
½ - 1 inch of Jalapeno pepper, to taste - chopped fine
¼ cup freshly squeezed lemon juice
½ tsp sea salt and a generous grind of fresh pepper, to taste
½ to 1 tsp ground cumin, to taste
2 large red peppers - cut in half down the center and seeded
2 cups of mixed salad greens
1. Toss the onions, avocado, tomatoes and cilantro together in a glass or stainless steel bowl.
2. Whisk the garlic, Jalapeno, lemon juice and seasonings together. Pour over the avocado salad.
3. Adjust seasoning to taste then fill each pepper half.
4. Serve over a handful of mixed salad greens and garnish with cilantro leaves.
Mediterranean Marlin or Mahi-Mahi
Serves 4
The mild flavor and meaty texture of Marlin or Mahi-Mahi blends perfectly with the Mediterranean Tapenade yet any fresh fish will work. Adjust the baking time accordingly.
Four 4 – 6 oz fillets or steaks
½ cup Kalamata Olives, pitted and minced
½ cup sun dried tomatoes-minced
2 tbsp capers, rinsed and roughly chopped
½ cup fresh arugula or parsley, chopped or 1/3 cup quality pesto
1 tsp garlic cloves, minced
2 tbsp olive oil
Juice of one lemon – ¼ to 1/3 cup plus one lemon cut into wedges for garnish
Sea salt and pepper to taste (go easy with the salt for the capers and olives may add enough saltiness)
Fresh greens of your choice to serve
- Season the fish w/ salt and pepper and a generous drizzle of lemon juice. Set aside.
- Combine remaining ingredients adjusting seasoning to taste.
- Spread the Tapenade mixture evenly over each fillet and bake in a pre-heated oven - 400F for approx. 10 minutes or until fish just barely flakes.
- Remove from oven, cover and let stand for 5 minutes while preparing accompanying dishes.
- Serve on a bed of arugula leaves, watercress or shredded Radicchio.
The bold and impressive flavors of this dish blend well with garlic mashed sweet potatoes and spicy, lightly sautéed greens such as watercress, Baby Bok Choy, Kale or rappini.
Variation: Tuna is great also. Season and pan grill first then spoon the Tapenade over steaks.
Teri’s suggestion: EAT: real, local, seasonal, perishable foods in moderation.
Photo by Leslie Cardillo
Enhanced Purple Power Shake (Serves 2)
A fabulous, filling and anti-oxidant rich, fibre filled protein, carb and healthy fat, this combo of frozen and fresh fruits produces a thick and frosty smoothie you eat with a spoon making it great for kids too.
Tell them its
like frozen yogurt if you must.*Add more or less liquid to achieve the
desired consistency. Recipe is easily doubled
1 frozen banana – in chunks (peel ripe bananas, cut into bite size pieces and freeze until needed)
1 cup frozen blueberries (or a combo of your favorite berries)
1-2 fresh kiwis or ¾ cup pineapple or strawberries or chopped pears (use what you love)
½ cup soy, rice, almond, coconut or organic milk
½ cup freshly squeezed orange juice Just Juice or RW Knudsen’s bottled sugar free juices
2 tbsp almond butter (raw is best, try Maranatha or Nuts to You) OR ¼ cup raw almonds (soak in water overnight then drain)
1 heaping tsp greens (Ruth’s Raw Hemp Protein Powder with E3 Live and Maca is a great brand as is Trophic)
1 scant tsp of calcium ascorbate (if desired)
1 tbsp flax or Ruth’s hemp seed oil
1 – 2 tbsp freshly squeezed lemon juice, if desired (great liver support)
- Combine in a blender and whirl/pulse until creamy (stir occasionally to shift the fruits).
- Add more nutrition: vitamins, minerals, fibre and essential fatty acids by topping each smoothie with a generous tbsp of ground flax seeds, hemp seeds, or bee pollen etc… along with a few fresh berries of your choice.
Suggested supplements can be found at: www.ruthshempfoods.com / www.trophic.net
Photo by Leslie Cardillo
Fabulous Fruit Torte (Six Servings)
6, ½ - ¾ inch Slices of fresh ripe pineapple
1 cup each black berries, strawberries,
Zest of 1 Organic Orange or Lemon…
And the freshly squeezed juice, if desired
6 - 8 Sprigs of fresh mint
Cinnamon and or Cardamom
1. Place a slice of pineapple in the center of each of six plates.
2. Artfully arrange the berries over each slice of pineapple and top with a little drizzle of the fruit juice if using.
3. Place lemon or orange rind in the center of the torte.
4. Sprinkle with cinnamon or cardamom and garnish with the fresh mint.
This is fabulous as is or can be topped with a spoonful of honey-sweetened yogurt, maple scented whip cream or this fabulous vegan Cashew Crème. Recipe below.
Photo by Leslie Cardillo
Cashew Crème Makes approx 1½ cups (Not shown in photo)
This is so easy, nutritious and delicious – A Wow and great alternative for Vegan diets.
1 cup raw cashew pieces* soaked for 3 – 5 hours, drain
½ cup coconut or vanilla soymilk+ (or more if needed)
3 tbsp maple syrup or honey, or to taste
1 tsp vanilla extract or dark rum
1 tsp fresh lemon juice
Cardamom or cinnamon, To garnish if desired
1. Process or blend all of the ingredients till well combined and creamy.
2.
Transfer to a glass bowl, refrigerate for at least 60 minutes. Use as a replacement for whipped cream.
Home Made Pizza
Serves 4 - 6
Oven to 375F
Six - 6-inch Pita Break rounds
1 cup tomato sauce, pesto or salsa
1 large red pepper, sliced
1 red onion, sliced
½ cup sun-dried tomatoes, chopped
½ cup Kalamata olives, chopped
6 slices of proscuitto, cut into strips
1½ cups old cheddar or feta cheese, grated or crumbled
1/3 cup Parmesan or Romano cheese 1 tsp Italian seasoning
½ tsp dried chili flakes, or to taste
1 cup mushrooms, thinly sliced
Sea salt and freshly ground pepper
- Divide sauce, pesto or salsa evenly over pitas.
- Arrange peppers, onions, sun-dried tomatoes and proscuitto over the sauce. Sprinkle with cheese(s), herbs and pepper flakes. Top with mushrooms, olives and a grinding of sea salt and pepper.
- Bake approx. 15 minutes and broil just before serving to bronze the top.
Pita Break makes fabulous pita bread perfect for fast home made pizzas .
Balsamic Basil Dip
Serves 4 - 6
¼ cup balsamic vinegar
1/3 - ½ cup olive oil
1 tsp garlic, minced
¼ cup sun-dried tomatoes, snipped or chopped and soaked to
soften
1 medium tomato, chopped
2 tbsp grated Parmesan cheese
*¼ cup fresh basil leaves, snipped or minced
freshly ground pepper, to taste
*fresh basil leaves, for garnish
- Pour vinegar and oil on a medium sized serving plate with sides. Stir in garlic and both the fresh and sun-dried tomatoes.
- Sprinkle with Parmesan cheese and chopped basil, then top with freshly ground pepper.
- Serve with whole grain baguette or on lightly toasted Pita Break pitas.
* If fresh basil is not available, substitute with 1 tsp dried basil.
Power Protein Granola
Makes approx. 11 cups
Oven 350F *Ingredients
found in the natural foods section.
4 cups rolled oats, organic
1 cup wheat germ or wheat bran
*3/4 cups hemp seeds
1 cup pumpkin seeds
1 cup coconut, unsweetened
*1/2 cup flax seeds, organic
cup almonds, chopped
*½ – 3/4 tsp sea salt
*1/2 cup walnut or almond oil
2/3 cup of maple syrup
1½ cups dried fruits, such as blueberries, figs, apricots,
raisins or a mixture of your choice
This protein rich cereal is
abundant in EFA's, vitamins, minerals, and fiber.
Almond or soy milks are a healthy option
to milk.
- Mix all of the dry ingredients, except fruit, in a large baking pan with sides.
- Stir oil and maple syrup together. Pour over the cereal mix and stir well.
- Bake for 45 minutes, stirring after 20 minutes. Meanwhile, chop dried fruits.
- When granola is done, remove from oven and stir in the dried fruits. Cool and store in an airtight container.
For a fabulous piecrust, purée 1½ cups granola till crumbly, stir in ¼ cup maple syrup and press into an 8 or 9-inch pie plate. Bake at 325F for ten minutes.
Mediterranean Mania
- the sauce of sauces for… Pasta, Brushetta, as a filling/stuffing, a salad topping, over greens, fish, chicken
1 small eggplant
2 medium size tomatoes
1 small red pepper
½ red onion
1/3 cup sun dried tomatoes
1/3 cup black Kalamata olives
½ cup fresh basil leaves
½ cup fresh parsley
2 tablespoons of pesto
¼ cup fresh Parmesan or Feta cheese
1 heaping teaspoon of fresh garlic (or more to taste)
2 tablespoons balsamic vinegar
¼ cup olive oil
1 teaspoon of Italian herbs (rubbed or muddled in a mortar and pestle)
½ - 1 teaspoon of dried chilli peppers (can also be used in
the mortar and pestle)
½ teaspoon each of sea salt and freshly ground pepper, or
more to taste
Preheat oven to 375 degrees F.
Thinly slice the eggplant, lay on a baking sheet lined with Parchment paper, douse with sea salt and let stand for 15 minutes then blot the moisture with a clean tea towel. Bake for approx 15 minutes or until the eggplant is tender yet firm enough to slice. Let cool and cut into thin strips and transfer to a large bowl. Chop the remaining vegetables and use scissors to snip the basil and parsley and add to the eggplant along with the pesto, cheese, garlic, vinegar, oil, dried herbs, salt and pepper. Great to serve at room temperature as is in Brushetta Style, to fill mini pitas, cucumbers, endive leaves etc or gently heat and serve with pasta that has been tossed with a little oil and salt or bask grilled fish or chicken or additional veggies with the sauce and indulge your taste buds while supporting your health.
Caesar Soy Salad
4 - 8 servings
1 tbsp minced garlic
2 tbsp virgin or lemon infused olive oil
1 tbsp Dijon mustard
½ tsp freshly ground pepper
¼ cup freshly squeezed lemon juice
1 tbsp Worcestershire sauce
1 anchovy rinsed and dried or 1 t
anchovy paste (optional)
½ cup plain, organic silken tofu
¼ tsp sea salt, if desired
8 cups fresh organic Romaine lettuce
1½ cups home-made Tofu croutons*
1/3 cup freshly grated organic Parmesan cheese
Blend or mix together garlic, olive oil, Dijon, pepper, lemon juice, Worcestershire, tofu and anchovy (if using) until thick and smooth. Season to taste, with pepper, salt and additional lemon juice if desired. In a large bowl toss with the greens, Parmesan and croutons, and grind additional pepper on top if desired.
*To make tofu croutons, squeeze excess moisture from ½ lb extra firm organic tofu. Mix together 1 tsp minced garlic, 2 tbsp fresh lemon juice, 2 tbsp olive oil and ½ tsp sea salt. Bake or sauté until golden brown and use as directed above.
Coconut Curried Mussels
4 servings
Approx 40-45 mussels, washed in several changes of water and
picked over
1-2 tsp peanut or mustard oil
1 small red onion, diced
3-4 carrots, diced 1 red pepper, diced
2 cloves garlic, minced
1½ cups coconut milk or 1 14 oz can
2 - 3 tbsp Patak's, Tikka curry paste, stirred into little of the
coconut milk, and blended well
1 - 2 Thai chilli paste if desired
sea salt and freshly ground pepper
¼ cup fresh cilantro and/or basil for garnish
Heat the oil in a large heavy, saucepan over medium heat. Add the onions, carrots, peppers and garlic and cook, stirring often, until softened, about 5 - 7 minutes. Add the coconut milk and curry mixture, increase heat to a gentle boil, and add the mussels. Cover with a lid and let boil gently for about 2 - 3 minutes, stirring occasionally. Using a slotted spoon, continue to stir, remove any mussels that have opened and keep warm in a large bowl with a lid. Continue to cook the mussels removing them as they open and discarding any that do not open. Once they are all done, keep warm while boiling down the coconut milk for about 5 - 10 minutes to thicken slightly and enhance the flavours. Season to taste with salt and pepper and additional curry or chilli paste if desired. Pour over the mussels and sprinkle with the cilantro and or basil and indulge. If desired, shell the mussels and serve over a bed of coconut rice.
Basmati Rice Pilaf
8 servings
½ t ghee or vegetable oil
1 large onion, chopped
2 t minced garlic 2 carrots, grated
¼ t dried hot peppers seeds
½ t cinnamon
½ t cardamom
¼ t allspice
2½ cups vegetable broth or water
½ cup fresh orange or apple juice
½ t salt or to taste
1¼ cups basmati rice, rinsed
1 - 19 oz can organic chickpeas
1 T curry paste
1 T fresh lime juice
2 cups spinach or kale, chopped
¼ cup dried apricots, snipped
¼ cup dried currants or raisins
¼ cup slivered almonds, toasted
1 cup cilantro, snipped
Preheat oven to 350 degrees. Heat ghee or oil over medium heat in a large ovenproof pot and add the onion, garlic, carrots and dry spices cooking till onion has softened, approx 5 minutes. Add broth, juice and salt, stir in the rice. Cover with a tight fitting lid and bake in pre-heated oven for 25 - 30 minutes or until the liquid has been absorbed. Meanwhile, stir the curry paste and chickpeas and set aside. When the rice is ready, stir in the chickpeas, spinach, lime juice, apricots and currants, taste and adjust seasonings if necessary. Let stand, covered for 5 minutes. Serve over greens, with almonds and cilantro.
Indian Spiced Tomato Soup
8 servings
1 t ghee or olive oil
2 t whole cumin seeds
½ cup sesame seeds
2 t mustard seeds
2 t coriander
1½ t cinnamon
1 t curry powder
1 t salt or to taste 1-14 oz can coconut milk, low fat if available
2 - 28 oz cans crushed tomatoes freshly ground pepper and cayenne if
desired
Organic plain yogurt, or silken tofu coriander or mint leaves for
garnish
Heat ghee in a hot cast iron pan and toast the sesame, cumin, and mustard seeds along with the coriander, cinnamon and curry powder over medium low for 8 - 10 minutes, stirring often. Whole seeds may start to pop. Remove from heat, let cool, add salt and grind to a powder in a pestle, coffee grinder or food processor. Combine the spice mixture with the coconut milk and tomatoes in a large pot, heat to just boiling, then reduce heat and simmer 10 - 20 minutes. Taste and adjust seasonings as needed then serve garnished with a swirl of fresh plain yogurt or pureed silken tofu, and a sprinkle of cilantro or mint leaves and the sesame croutons (see recipe below).
Sesame Croutons
2 - 6 inch rounds of pita bread (my preference is Pita Break)
1 tbsp olive oil, (lemon infused, sesame or mustard oil are nice
options)
1 heaping teaspoon of sesame seeds sea salt and cayenne pepper
Split the pitas if desired, (for thin croutons) and brush each round with olive oil then sprinkle with the sesame seeds, sea salt and cayenne if using and press into the bread, then toast in the oven at 350F for 8 - 10 minutes or until crisped. Break into bite size pieces and set aside until the soup is ready.
Eggplant Sandwich
1 med eggplant
2 tomatoes, sliced
1 tsp olive oil
4 oz asiago or feta cheese, grated
4 servings whole grain pita or flat bread pinch chilli flakes (optional)
¼ cup Dijon
12 basil leaves
2 tbsp olive paste (tapanade)
1 bunch arugula, stemmed
1 clove garlic, cut in half salt and freshly ground pepper to taste
Slice eggplant into ¼ in slices and brush very lightly with 1t. oil and pan grill in a cast iron pan on high about 4 minutes per side till tender and browned. Cool. Split pita in half length-wise or use two pieces of flat bread and rub both sides with garlic clove cut in half. Combine mustard and olive paste. Divide ingredients into 4 and layer on olive paste, eggplant, tomatoes, cheese, basil leaves and seasonings and sandwich together repeating to make 4 sandwiches. Heat cast iron pan over medium heat. Warm and brown sandwiches lightly on each side till cheese is melted and serve along side of a great salad.
Oh So Good Brownies
Makes 12
Oven 350F
Some day folks will get how great 'good for you' foods can be when a
little time is taken to prepare them lovingly .
1 cup rolled oats, finely ground in coffee grinder
½ cup unsweetened cocoa powder
1½ tsp baking powder
¼ tsp salt
1 cup Sucanet** (or organic cane sugar)
½ cup applesauce or apple butter
1/3 cup canola oil (organic)
½ cup vanilla or plain soymilk or almond milk
1½ tsp vanilla extract, the real thing
1/3 cup Tropical Source chips, carob or chocolate chips
- Oil an 8" x 8" baking pan, and set aside. Measure oat flour into a large bowl. Add the cocoa, baking powder, salt, and whisk together.
- In a separate bowl, mix together sucanet or sugar, applesauce and oil. Add the soy or almond milk and vanilla extract, and blend/beat well.
- Add the wet ingredients to the dry, using a rubber spatula to mix the ingredients until just blended. Stir in the chips. Pour the batter into the pan, and smooth the top.
- Bake for 35 minutes, or until a tester in the center comes out clean. Let cool completely before cutting.
I love to drizzle a little espresso strength coffee and Kahlua or dark rum over the brownie and set on a berry coulis. Heat 2 cups of fresh or frozen berries over medium high heat, adding in 1-2 T of cane sugar and stirring till dissolved. Pour in 2 oz of your favorite liqueur, (Triple Sec is nice); stir a few minutes longer then cool. Top each brownie with a dollop of Cashew crème page 116 and a sprinkle of cocoa powder. For a Wow presentation, add a few fresh berries and sprig of fresh mint.
Super Soy Power Bread
Makes one large loaf – filling and fabulous
This is super bread to take with you when on the run and it is loaded with nutrients. You will get an abundance of protein, high quality carbs, healthy fats, phytoestrogens, iron, zinc, calcium, and more. Forego the commercial power bar and enjoy this super healthy, tasty bread. This is an adapted version of Linda Kearns “beat menopause” cake – and great for all.
1 cup of soy flour
1 cup of spelt, or amaranth flour (or whole wheat)
1 cup rolled oats or spelt or kamut flakes, or a combination
½ cup each of sesame, sunflower, pumpkin and flax seeds
(organic if possible)
½ cup whole almonds
¼ cup dried candied ginger , snipped into slivers
1 cup mixed dried fruits, such as apricots, prunes, raisins,
cranberries, blueberries etc..
1/2 tsp each nutmeg and ground ginger
1 tsp cinnamon or cardamom
¼ cup organic sugar or Sucanet, or maple or rice syrup,
optional
4 tbsp blackstrap molasses
2 tbsp canola, soy or safflower oil
2 tbsp of ground flax seeds, soaked in 4 T water, 10 minutes or so
2 cups soy milk, regular or flavored such as vanilla
Combine all of the dry ingredients in a large bowl and set aside. Stir flaxseeds into the molasses, (and sugar or maple/rice syrup if using). Add to the oil and soymilk.
Combine and pour into dry mixture and stir to mix well. Drop into a bread size loaf pan, lightly greased with vegetable oil or lined with parchment paper or foil. Leave to sit while oven preheats to 350-375F. (If your oven is typically hot, choose the lower temperature). When oven is ready, bake the loaf for approx. 90 minutes. Test with a bamboo skewer.
The bread will be browned when done, and firm to the touch. Remove from pan and cool, though having a piece while warm is recommended. The bread can be toasted if desired and enjoyed as is or with apple butter.
It is a heavy and filling bread – a perfect mid day 'pick me up' and better than a power bar.
Play around with the types of flour, the oats, nuts, dried fruits etc when making this bread. This is truly a carb to celebrate. Can be frozen if desired.
Play around with the types of flour, the oats, nuts, dried fruits etc when making this bread. This is truly a carb to celebrate. Can be frozen if desired.
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teri@terigentes.com
613 277 5817