Spinach Lemon Pesto Spread

Are you looking for some alternative spread or dip that is healthier and more nutritious and also delicious? This is it.  With the spinach and garlic plus the nuts this is what health enthusiasts are longing for. With just one teaspoon coconut oil this beats any cheese laden dips anytime calorie wise.  The garlic gives it that irresistible flavor punch and the tanginess of the lemon juice and the saltiness of the Worcestershire sauce will excite and satisfy any palate. So delicious I eat this spread as is for my salty kick but this is excellent with plain crackers and your favorite veggies.

Spinach Lemon Pesto Spread

• 2 large garlic cloves
• 1 tsp coconut oil
• 2 tbsp onions, chopped
• 1/4 cup walnuts
• 1 cup loosely packed fresh spinach
• 1 tbsp fresh lemon juice
• 1/2 tsp Worcestershire sauce
• 1 tsp nutritional yeast
• salt and pepper to taste

Place all the ingredients in the blender and pulse till the ingredients are well mixed.  Serve over crackers or vegetables or chips.  

Black Beans Butternut Squash Brown Rice Bowl

There is nothing more comforting than a bowl of beans and rice during the cold days we have had lately.  Just thinking of it makes make mouth water.  I added butternut squash and spinach to the beans to increase the nutritional value of the dish as well as its taste and texture.  I used black beans but any other type will do. The fresh garlic with the vegetable broth are all you need to make this wonderful one pot meal full of robust flavor as you eat it with rice or quinoa. The butternut squash adds some sweetness and pairs up well with the spinach and beans.  It is an easy quick meal to prepare.

Black Beans Butternut Squash Brown Rice Bowl

• 2 tsp coconut oil
• 1 onion, sliced
• 4 cloves garlic, minced
• 1/2 cup vegetable broth
• 1/2 butternut squash, peeled and cubed
• 1-15 oz can black beans, drained and rinsed
• 2 cups fresh spinach leaves
• salt and pepper to taste
• 2 cups cooked brown rice

Heat the coconut oil in a saute pan to medium heat.  Add the onion and garlic and cook till the onion is translucent and the garlic slightly brown but not burnt.  

Add the vegetable broth and butternut squash to the onion and garlic mixture and heat through till the butternut squash is soft but not mushy.  

Add the black beans and the spinach leaves and heat through till the spinach is cooked and the whole dish heated through.  Season with salt and pepper to taste.

Place the brown rice in a bowl and ladle the black bean butternut squash mixture on top.  Enjoy.

Vegan Sweet Potato Spinach Omelet

Yes, one can have an omelet without the eggs.  I had posted an eggless version before but this present one has a better texture and taste due to the rice flour used. The old version used whole wheat flour which is healthier but it had a certain taste and did not have that moist crispy texture that rice flour gives.  One can use any vegetable combination and for this one I added the superfood sweet potatoes to the ones I used before, spinach and red pepper. I shallow fried this but one can bake it if you prefer. Delicious. Ditch those eggs. You will not miss them.

Vegan Sweet Potato Spinach Omelet

2 servings

• 2 tbsp rice flour (I used Mochiko brand sweet rice flour from the Asian store)
• 1 tbsp cornstarch
• 1/4 tsp baking powder
• 1/4 tsp cumin
• 1/4 tsp garlic powder
• 1/8 tsp salt 
• 1/8 tsp black pepper
• 6 tbsp non dairy milk 
• 2 tbsp green onions, chopped
• 4 tbsp sweet peppers, cubed
• 1/2 cup cooked sweet potatoes, sliced
• 1/2 cup spinach, chopped
• cooking spray or 2 tsp coconut oil

Combine the flour, cornstarch, baking powder, cumin, garlic powder, salt and black pepper in a small bowl and mix with a fork.  Make a well in the middle of this mixture and add the milk.  Blend the mixture thoroughly.  Add the vegetables.  

Add the coconut oil to the small saute pan or spray with cooking spray and heat at medium heat.  Place the vegetable/batter mixture in two batches for easy flipping.  Cook till the batter is crisp but not burnt and the vegetables and the batter are cooked through. 

Serve with sliced tomatoes and baguette slices.  You can also eat the omelet with catsup of your choice.

Turkey Rice Lemon Soup

If you are wondering what to do with your leftover turkey meat or rotisierrie chicken, here is a really good comforting recipe for them.  The lemon juice gives the soup its spunk and you would just want more of it just like my husband who was nursing a bad cold did.  I made this for him because of the garlic and other vegetables in it that are sources of anti oxidants that he would need to combat his cold.  Plus he needs some comforting in the form of this deliciously lemon flavored soup.

I used leftover turkey from thanksgiving but you can use leftover chicken and you can also use raw chicken that could cook in the broth.  As far as the rice is concerned I used leftover brown rice but again you can use raw rice which can cook also in the boiling broth. This is a flexible recipe and you can modify the vegetables also depending on what you have.  No other spice or herb was used but a citrus, lemon, and boy was it a good one to add. Simple soup but so good.

Turkey Rice Lemon Soup

• 1 tbsp oil
• 3 carrots, peeled and sliced
• 2 stalks celery, sliced
• 4 cloves garlic, minced
• 1 onion, chopped
• 6 cups vegetable or chicken broth
• 2 cups cooked turkey or chicken
• 1 cup cooked brown or white rice
• juice of 1 lemon
• 2 cups spinach
• salt and pepper to taste

Heat the oil at medium heat in a pot and add the carrots, celery, garlic and onion to the heated oil and cook the vegetables till soft but still crunchy.  Add the broth, turkey or chicken and rice and heat to boiling till the mixture is heated through.  Add the lemon and spinach and continue to heat through to wilt the spinach. Season with salt and pepper.

Plant Based Beans and Greens

One of my favorite Italian side dishes is Beans and Greens. I did not want to use any oil in my plant based version and I instead braised the ingredients in vegetable broth.  The braising method is a good alternative approach to sauteing the onions. The resulting end product was close to the Beans and Greens prepared using olive oil that are served in most Italian restaurants in Pittsburgh.

I used spinach for the greens though kale and escarole are good options also. For the beans I used pinto beans though canneleni beans are more traditional. I also used seasoned salt to give added flavor in one shake so to speak.  My McCormick seasoned salt has no MSG. My favorite dry garlic flakes is better than fresh when braising so I find and less work.

This is a perfect side dish during barbecues and Sunday family dinners or even a main fare with crusty bread for lunch. I love eating this with rice in my case. Very satisfying and comforting.

Plant Based Beans  and Greens

• 3/4 cup vegetable broth
• 1 large onion, sliced
• 1-8 oz bag spinach
• 1-15 oz can pinto beans, drained
• 1 tbsp dry garlic flakes
• 1/2 tsp seasoned salt or to taste

Place the broth and onions in a saute pan and allow the liquid to boil and cook the onions till half done. Add the rest of the ingredients and continue to boil gently till the spinach is wilted.

Tofu Vegetable Curry

The recipe is very similar to the Spinach in Coconut Milk with Indian Spices in this blogpost.  I added tofu and used a different mix of vegetables consisting of zucchini, carrots and spinach.  It is just as delicious as the inspiration but felt more substantial because of the tofu present and the crunchy presence of the carrots and zucchini.  My daughter gave this the thumbs up.  Just like the original recipe this does not last long since the curry sauce makes it utterly addictive. One of my favorites in my plant based approach to eating.  It has protein in the tofu and the texture of the vegetables and the creamy sauce make it very satisfying.

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Tofu Vegetable Curry

• 4 cloves garlic, minced
• 1 onion, finely chopped
• 1 tbsp ginger, minced
• 1/2 - 3/4 cup water (Note 1)
• 2 red dry chilies, crumbled
• 2 tsp cumin powder
• 1 tsp coriander powder
• 1 tsp turmeric powder
• 1 tsp cinnamon
• 3/4 cup coconut milk (Note 2)
• 1 zucchini, sliced
• 1 cup baby carrots
• 1 bag spinach
• salt to taste
• 4 stalks cilantro, chopped

In a saute pan heated to medium high heat, add the garlic, ginger, onion and some of the water. Continue heating and adding the water till the three ingredients are cooked.  Then heat till only a little bit of the water is left then add the chilies, cumin, coriander, turmeric, cinnamon and coconut milk.  Continue to heat at medium heat till the taste of the spices are blended.  Add the carrots and cook till tender.  Then add the spinach zucchini and continue to heat till the spinach is wilted. You want the zucchini to retain its crunch.  Garnish with cilantro.  Serve over rice or quinoa or with Naan bread. Enjoy.

Notes:

1.  I am observing the plant based approach so I skip oil in sauteing but you can use some oil in sauteing the garlic, ginger and onion.  If you are doing this, skip the water.  

2.  You can use coconut cream for a thicker sauce.  If you do not have it, you can place the coconut milk in the fridge overnight and decant the liquid leaving the cream which you can use in place of coconut cream.  

Spinach In Coconut Milk with Indian Spices

If you want a quick and easy dish with that Indian flavor then this is the dish for you.  The blending of the spices with the coconut milk will satisfy that Indian food craving you are having. It did for me.  I just woke up with this huge hankering for some kind of dish with a thick sauce with the characteristic Indian flavor.  I was thinking Spinach Palak Paneer but I did not feel like using any cheese, or cheese substitute or even tofu to mimic the sauce or texture (I am plant based).  I also read in one source they customarily blend the spinach to fine texture when cooking this dish.  I did not want to go through that.  I just want my Indian flavored sauce with my favorite vegetable spinach and over quinoa which I perfectly cooked, at last, yesterday.  I am happy to say this dish satisfies all the criteria I was looking to attain.  You will love this dish and do not be surprise you might eat the whole thing.  It was so good and addictive I ate it for breakfast and for my morning break.  

Spinach In Coconut Milk with Indian Spices

• 
• 4 cloves garlic, minced
• 1 onion, finely chopped
• 1 tbsp ginger, minced
• 1/2 - 3/4 cup water
• 2 red dry chilies, crumbled
• 2 tsp cumin powder
• 1 tsp coriander powder
• 1 tsp turmeric powder
• 1 tsp cinnamon
• 3/4 cup coconut milk
• 1 lb spinach (Note 2)
• salt to taste
• 1 tomato, sliced
• 2 stalks cilantro

In a saute pan heated to medium high heat, add the garlic, ginger, onion and some of the water (Note 1). Continue heating and adding the water till the three ingredients are cooked.  Then heat till only a little bit of the water is left then add the chilies, cumin, coriander, turmeric, cinnamon and coconut milk.  Continue to heat at medium heat till the taste of the spices are blended.  Add the spinach and continue to heat till the spinach is wilted. Garnish with the tomato slices and cilantro.  Serve over rice or quinoa or with Naan bread.  Enjoy.

Notes:

1.  I am observing the plant based approach so I skip oil in sauteing but you can use some oil in sauteing the garlic, ginger and onion.  If you are doing this, skip the water.  

2.  You can increase the amount of spinach to 2 lbs but you will have relatively less sauce.  I prefer my spinach to swim in plenty of sauce.

Grilled Salmon over Spinach and Roasted Butternut Squash Salad with Citrus Dressing

Are you running of ideas for a meatless meal to serve this Lenten Friday? Here is an easy, delicious and healthy alternative to the boxed frozen fish options you have been resorting to.

The grilled salmon has been flavored with the Turkish spice rub I have published previously transforming it to a tasty and a not so overwhelmingly spicy dish. In the picture above, it is served over spinach and roasted butternut salad with citrus dressing, the recipe of which I posted recently.  You can however use any salad you like.

This beautiful meal will surely kick your Lenten Friday meatless meal a notch.

Grilled Salmon over Spinach and Roasted Butternut Squash Salad with Citrus Dressing

(Inspired by this recipe) 

4 pieces of salmon
salt and pepper to taste
1 tbsp turkey spice rub (recipe here)
1 tbsp oil

Place salt and pepper on each salmon.  Coat each salmon with the turkey spice rub.  Heat the oil in a saute pan at medium heat.  Pan fry the salmon in the heated pan.  Serve over the Spinach and Roasted Squash Salad with Citrus Dressing or your favorite salad.

Healthy Green Ice Cream

It is good and delicious being green  

 



 



I heard from my daughter, Wendy, and her husband, Matt, that their child, Maddie, loves eating fruit but not green vegetables.  So I decided to take the challenge of incorporating vegetables into a healthy but appetizing ice cream which even grown ups like me will eat. I do not want to end up with baby food in other words.  I also wanted to make a grown up food that she can eat unlike the last time I made healthy ice cream with honey in it.  Babies cannot eat honey since being unprocessed it has spores that can cause botulism in babies.

Here is the recipe of the Healthy Green Ice Cream I made for Maddie.  First thing my daughter asked me when she learned of the name of the ice cream was what made it green.  I texted her that it was actually good old spinach.  Knowing that, she did not believe Maddie would eat it but I was not discouraged since I know I can make a believer out of her. The other vegetable I incorporated was peeled and seeded cucumbers.  I also added orange juice, fresh pear and bananas.  For improving the texture and taste,  I added coconut milk and peanut butter.  I added maple syrup as a sweetener since the mixture despite the presence of the fruit was not sweet enough for me especially after being frozen. 

I based the recipe on two online recipes,  3-Ingredient Healthy Ice Cream and Peanut Butter Coconut Ice Cream.  The challenge for me is how to make the preparation low maintenance in terms of making its texture like ice cream.  The second online source, Peanut Butter Coconut Ice Cream, suggested re-blending the frozen mixture if using an ordinary blender, but I still came up with a hard brick of an ice cream when I did this.  I did not want to buy a powerful blender or an ice cream maker as yet so I had to find way around doing this. 

The one that best worked for me was to just microwave the whole container of ice cream once it was frozen for around 20 seconds or so at high then scoop what was needed.  In fact at one party recently, the ice cream stayed in a soft enough stage for everybody to scoop their share.  By the way, I thought at first only one person in this party would be brave enough to eat the ice cream but I was shocked to see practically everyone having a scoop.  I know it is for curiousity sake but it was encouraging. 

In fact at this party, everybody who was wary about this ice cream because of the name (Matt announced it to everyone as Spinach Ice Cream) and the ingredient was pleasantly surprized by its yummy taste.  While Carl, Matt's dad, was feeding this to Maddie, I heard him say to his wife, Carol,  "It is not as bad as its name make it sounds".  Carl did not have a hard time at all feeding this ice cream with spinach in disguise to Maddie cuz she loved it. 

I am so happy we now found a way for Maddie to eat her green veggies finally.  Maddie's family especially her picky eater of a dad Matt loved the coconut flavor and my once sceptical Wendy became a believer that green and healthy can be good and tasty and you will too.

Healthy Green Ice Cream

(based on 3-Ingredient Healthy Ice Cream and Peanut Butter Coconut Ice Cream)

1 1/2 cup coconut milk
1/4 cup orange juice
1/4 cup maple syrup
2 tbsp peanut butter
4-6 oz fresh spinach (or frozen spinach)
1 whole cucumber peeled, seeded and sliced (or zucchini)
1 pear (or 1/2 cup applesauce)
2 bananas

You can mix all the ingredients  together if you have a powderful blender.  If not add the orange juice, coconut milk, maple syrup and peanut butter first and blend using an ordinary blender.  Then add the fresh spinach (or frozen ones) till it turns mushy, and then add the cucumber, pears and bananas till the whole mixture is thoroughly blended.

Place the mixture in a microwave proof container and freeze it.  The mixture will turn hard like brick.  Just microwave it for 20

seconds or so and scoop out what you need.  You can also place the mixture in ice cube trays and freeze it and take out what you need or place the cubes in an ice cream maker.  It can also be placed in popsicle molds if you have one.  I unfortunately got rid of mine or misplaced them. 

Makes around 1 pint.

Notes: 

At one year old, Maddie can eat maple syrup, peanut butter and coconut milk but still no honey for her.

There is another way to make the mixture like ice cream in texture.  It is commonly used in science classes to demonstrate the use of salt to lower temperature.  You place the ice cream mixture in a ziploc bag and you place a mixture of ice and rock salt (or just table salt) into another ziploc bag.  You then place the ziploc bag with the ice cream mixture into the bag with the ice and rock salt.  Mash the bags until the ice cream mixture turns to the desired consistency.  You can make this fun by passing the whole set up from one person to another in your family or party and make a game out of it to see which of the two or so groups will come up with the ice cream of the best consistency the quickest.  Another method is placing both bags of ice cream mixture and that of salt and ice in a large coffee can and you roll it back and forth using your foot and another person's like that of your boyfriend or husband who will think you are crazy.  Never mind what they think they will love the ice cream. 

Another way, which however is inappropriate for babies like Maddie, is to place booze in the ice cream mixture before freezing it.  It lowers the freezing point of the liquids so it will not harden as much when frozen.  This will be reminiscent of jello shots you had in college parties.