Arugula Tomato Salad

I love the beautiful greens in this arugula tomato salad, but I decided to add cooked wild rice and pine nuts, it gave this beautiful simple greens salad a richer more filling flavor.

Arugula is a spicy green that gives a salad a perky spicy flavor. 

I started to make this Arugula tomato salad just using arugula, spinach, and cut up cherry tomatoes. I loved the look of this bright green healthy salad but I wanted more flavor. 

I decided to add wild rice and additional healthy vegetables to my salad such as sliced celery, red cabbage, parsley. blanched almonds, pine nuts, and some wild rice. The salad was filling and satisfying.

You might be thinking. "Wait"- that doesn't look like just wild rice in the photo. You are right. When I went to make the salad to photograph, I only had brown rice. Thus this photo of the salad  is with brown rice but the recipe is made with wild rice.

The wild rice is delicious, but if you don't have any you could substitute brown rice like I did.

I love the taste of the balanced almonds and the pine nuts. 

I'm always looking for new ways to keep salads interesting. I think the wild rice adds an exotic touch to this delicious salad.

What is salad without a dressing? 

I've been dressing my salads with a low calorie no oil dressings lately and loving it. 

Let me explain why. For years,  I've been noticing that many of the doctors who are writing diet books are suggesting a no-oil approach. Partly because of calories and partly for heath reasons. Initially, it sounded absolutely crazy to me; however,  the more I've been reading, the more I realize they have a point. 

The No-Oil Thoughts

1. Oil is a processed factory-made product that is very concentrated. 

2. It is unusually high in calories as well as fat. 

3. It has no fiber and very few nutrients

4. It's questionable (depends on which research you look at and which doctor you follow) if oil is actually good for us- yes this includes olive oil.  

4. Most agree that natural fats such as avocado, nuts, olives, and seeds are very good for you and I do include them in my diet. 

I've decided to try no-oil cooking and salad dressings. 

I've found great websites, Youtube demonstrations and recipes for inspiration. 

My Favorite Websites and Youtubes for Oil-free Recipes 

My favorite oil-free ideas and recipes come from Plentiful Kiki (link) but I love her YouTube videos the best! followed by High Carb Hannah. - Both of their recipes are based on the McDougall Diet (link) and the book The Starch Solution. 

Forks Over Knives (link) is another site that has a variety of oil-free recipes 

Fit for Life based on Dr. Joel Furhman's diet (link) also advocates oil free cooking.

I made a very simple salad dressing that I find flavorful and delicious. 

Ingredients

I use 1/4 cup of dijon mustard

1/4 cup of rice vinegar

Directions: 

Whisk them well together and pour on the salad and toss

 

Book Review: Spicy Plant-Based Cookbook

 

Recently, I was given a copy of The Spicy Plant-Based Cookbook by the publisher to consider for a review. After a quick look through the cookbook, I decided to review it because the recipes really appealed to me. 

What I Like About the Cookbook: 

The Spicy Plant-Based Cookbook, by Adams Media, offers a diverse collection of over 200 recipes including snacks, dips, salsas, sauces, salads, soups, sides, desserts, drinks, and main dishes- all spicy!  The ingredients are fresh, healthy, vegan, easy to make, and use whole real foods from plant sources.

International Flair

The recipes have an international flair drawing from Mexican, Indian, Korean Middle Eastern, and other interesting cuisines whose recipes tend to be spicy.

As a plant-based vegan eater, I find that I am always looking or sauces and salsas to perk up simple vegetables and salads. This book offers an interesting and varied selection to choose from. 

 

Easily adaptable for hot, medium, or mild. 

Although "hot" and "spicy" are the theme of the recipes in the book, I found I could easily tone down to recipes to accommodate my less hot and spicy taste - but still enjoy the delicious recipes. Whether you are a "hot and spicy" lover or prefer a mildly spiced recipe, the recipes in this cookbook are adaptable.

There were many recipes that I wanted to try, but I decided to make  mango citrus salsa which was delicious. I know I will be going back to make other recipes such as Moroccan root vegetables, General Tso's Tofu, Sweet and Spicy Peanut Noodles, Easy Peanut Sauce, Cumin Potatoes, Korean Style Hot Pot, Black Bean and Butternut Squash Chili, etc. 

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Gluten-Free

Of course for those of us who are gluten-free, it would be important to adapt recipes to meet gluten-free standards. Use gluten-free soy sauce in recipes that call for soy sauce and be careful about grains such as substituting quinoa for recipes that use couscous However, many of the recipes do meet gluten-free standards.

It's definitely a cookbook that could teach you how to incorporate more real "spice" into your cooking and help you go from bland to exciting.

The Mango Citrus Salsa which was easy and delicious. I'm really happy to have this cookbook, and I highly recommend it. 

It's available on Amazon and it's worth having a copy. 

Ingredients: 

1 medium mango, peeled, pitted, and chopped

2 medium tangerines, peeled and chopped

1/2 medium bell pepper, stemmed, seeded, and chopped

1/2 red onion, peeled and minced

1/2 medium jalapeño, stemmed, seeded, and minced

2 tablespoons of freshly squeezed lime juice

1/2 teaspoon of salt

1/4 teaspoon of black pepper

3 tablespoons chopped fresh cilantro

Directions: 

In a large bowl, combine ingredients. Gently toss to mix well. Allow to sit for 15 minutes to allow the flavors to blend. Store any leftover salsa in an airtight container in the refrigerator. 

Excerpted from The Spicy Plant-Based Cookbook by Adams Media. Copyright © 2021 by Simon & Schuster, Inc. Used with permission of the publisher, Adams Media, an imprint of Simon & Schuster. All rights reserved.

 

Broccoli Leek Soup -Vegan

If you are yearning for a satisfying soup, you won't be disappointed with this creamy broccoli leek soup with hints of fresh ginger. 

Regular readers of my blog know I love healthy soups that are easy to prepare and quick to cook. 

With mainly leeks, broccoli, and potato, this vegan soup is creamy, light, and delicious. 

I seasoned it with fresh ginger, ground turmeric, and Trader Joe's Vegan Chicken-less seasoning salt. 

                                                      

It was my first time trying this Trader Joe's seasoning, and I have to say I was pleasantly surprised. I ordinarily would have used vegetable broth, but I ran out. I knew that substituting plain water instead of broth would yield a weak tasting soup. 

It was too late to make my own vegetable broth or run to the store to buy some vegetable broth, so I started searching for what else I had in the cabinet. When I saw the vegan chicken-less seasoning salt, I thought it might do the job and it did! It saved the day and my soup! 

I used a tablespoon of seasoning and 5.5 cups of water instead of 6 cups of vegetable broth. 

Vegan Chicken-Less Seasoning salt is labeled vegan and kosher. It contains sea salt, onion powder, turmeric and garlic powder. I guess I could have made my own seasoning mix, but I had no idea that this combination would work so well and taste like broth in soup. It's a good addition to add to the spice cabinet. 

Let's look at the healthy benefits in this delicious green soup! 

Broccoli is a cruciferous vegetable which contains antioxidants and compounds that may protect against cancer. Low in fat, carbs, and calories, but high in nutrients. It's also alkalizing.

Leeks are high in Vitamin A and contains an antioxidant that protects from free radicals that do damage in the body. Also contains zeaaxanthin and lutein which are excellent for the eyes. Leeks contain significant amounts of iron and B-vitamins and are anti-inflammatory. 

Potatoes get a bad rap but they are anti-inflammatory and contain L-tryptophan which helps relax the body. There is a book called Potatoes Not Prozac that explains how eating a potatoes could relax you. 

Ginger has been appreciated for its culinary and medicinal properties  for hundreds of years. It contains gingerol which is anti-inflammatory and high in antioxidants. It is often used to help digestion, nausea, and upset stomaches. Some studies indicate that it may help lower LDL (bad cholesterol).

Turmeric is a bright orange spice that is extremely anti-inflammatory and contains powerful compounds that might help fight disease. It also may help the liver detoxify to work more efficiently. Some studies indicate it may help protect memory. 

Author of the blog: Judee Algazi

Prep Time: 10 minutes

Cook Time Instant Pot: 18 minutes + 5 minutes warm up time

Cook Time Stove Top: 22-25 minutes

Serves: 6 cups or 3 bowls

Ingredients: 

Olive oil to very lightly coat the soup pt to sautee

3 leeks, cleaned and sliced (use the white and softer green part)

1 head of broccoli florets

1 large russet potato, cleaned and chopped

1 teaspoon of turmeric 

3 slices of fresh ginger 

1 heaping tablespoon of Trader Joe's Vegan Chicken-less Seasoning Salt

Cracked pepper to taste

6 cups of water (divided)

 

Instant Pot Directions: 

Add a small amount of oil or oil spray and leeks to the bottom of the Instant Pot insert liner. Press sauté and sautee the leek slices, stirring, for about 5 minutes. Add broccoli florets and potato and continue to sauté for anther 5 minutes adding 1/2 cup of water if needed. Add turmeric, ginger, cracked black pepper, Trader Joe's seasoning and remaining water. Cancel the sauté function, secure lid, close steam valve, and set to pressure cook for 8 minutes. When done, release steam according to manufacturers directions. When all steam is released, use an immersion blender to blend soup until creamy. 

Stove Top Directions:

Add a small amount of oil or oil spray and leeks to the bottom of a soup pot. Sauté for 5 minutes. Add broccoli florets and potato and continue to sauté for 5 more minutes, stirring to prevent burning. Add 1/2 cup of water if needed. Add turmeric, ginger, cracked pepper, Trader Joe's seasoning and remaining water. Bring to a boil and reduce to a low heat. Cook covered until all vegetables are soft (about 10 minutes). Turn off heat and with an immersion blender, blend until creamy.

Shared on Souper Sunday at Deb's Kahakai Kitchen 

Anti-Inflammatory Salad

This colorful anti-inflammatory and nutrient dense salad is not only delicious, it also contains ingredients known to help reduce inflammation in the body.

Are you concerned about inflammation? 

If you are not, maybe you should be. 

Did you know that inflammation is the number one predictor of heart disease (which can be a silent killer) and plays a key role in aggravating and contributing to many other diseases. 

There is also a direct link between weight gain and inflammation. In addition, inflammation may cause aches and pains in the body. 

What Causes inflammation? 

Everyone gets inflammation, but it depends how acute and chronic it becomes to whether how dangerous it is. Inflammation is our body's defense for infection, injury, or disease. 

Continuous exposure to inflammation may cause symptoms such as body pain, fatigue, insomnia, depression, anxiety, gastrointestinal problems such as constipation, acid reflux, or diarrhea,  prone to infections, and weight gain.

Which foods are inflammatory? 

 Some foods that may cause inflammation are 

• trans fats- hydrogenated oils, margarine, and processed foods that use trans fat . 
• fast food - food from fast food restaurant where vegetable oils, margarine, high sugar, and refined carbs are used.
• sugar-all cookies, cakes, candy, etc, 
• refined carbohydrates- white bread, white rice, anything from sugar and white flours. 
• processed meat - bologna, salami, pastrami, lunch meats, etc.
• alcohol
• vegetable oils-corn oil, safflower, sunflower, soy oil or any oil that is high in Omega 6- which is in most processed food.

Which foods help relieve inflammation ? 

Did you know that some foods may actually help reduce inflammation.We are looking antioxidant rich foods that are protective and restorative to cellular health.

• Vegetables- such as celery, broccoli, spinach, sweet potato etc.
• Fruit- such as apples, pears, citrus, 
• Berries- especially blueberries
• Turmeric- A wonderful spice to reduce inlfammation  
• Coconut oil- excellent antioxidants to reduce inflammation
• Ginger-helps soothe digestion and inflammation
• Foods high in calcium- I choose plant-based foods such as spinach, kale, sunflower seeds, sesame seeds, almonds, figs, and tofu.
• Nuts such as almonds, cashews, and walnuts

What do you think? Does it make you hungry? 

Ingredients:

3 cups of romaine lettuce, chopped

1 cup of Kale, chopped

2 cups of chopped red cabbage

2 cups of sliced celery

2 cups of chopped cucumber

1 cup of sliced scallions

1 cup of parsley, chopped

1/2 cup of chopped walnuts

1 and half cups of chickpeas

2 cups of cooked and cubed sweet potato, seasoned with za'atar

Directions: 

Mix all the ingredients in a large salad bowl.  Serve and top with Tahini dressing or homemade dressing of your choice.

Tahini dressing:

Ingredients: 

1/3 cup of tahini paste

1/3 cup of water

1/3 cup of freshly squeezed lemon juice 

1/2 teaspoon of cumin 

Directions: 

Mix together and use as a dressing

Shared on Souper Sunday at Deb's Kahakai Kitchen 

  

   

Apple Berry Cream Parfait- Vegan

I love when I surprise myself with a spectacular dessert made from whatever ingredients I have in my kitchen. No, I had no recipe and yes I used whatever I had. I took the individually made dessert parfaits out on the pool deck (I live in Florida) to share with friends and everyone love it.

I had Apples, blueberries, walnuts, and oatmeal which I used to make a vegan and parve parfait that is tasty enough to serve for dessert but can be made healthy enough to also eat for breakfast.  

WHAAAT?? you say. 

I had too many apples and realized that I needed to try to use them up. I was originally thinking about making an apple crisp but my idea sort of morphed into this delicious dessert that would also eat as an overnight oatmeal.

I did not want to add sugar, so I pondered about how to make the filling somewhat sweet. I decided that pure maple syrup would work. 

However, 

My husband buys little fruit flavored crystals to add to water to make a fruit flavored drink. The packets are very flavorful and contain, lemon, lemon oil, cane sugar, stevia, natural flavor and vegetable juice for color.  Are they healthy or unhealthy? I'm kind of neutral on the decision. 

The packets do contain a tad of sugar but have only 10 calories per packet, so there is not even a teaspoon of sugar in a full packet. I used 1 packet to make 8 individual parfaits.  

 You could substitute maple syrup especially for breakfast.

After all how many people eat pancakes with sweet syrup. 

I'll let you choose. I've adapted the recipe so you can choose your sweetener of choice. If maple syrup seems healthier to you, then substitute maple syrup for the little packet of naturally flavored sweetener. DONE!

I used the packet. It was bursting with fruit flavor, very low in sugar, and worked perfectly. I served it as dessert. If I want it as breakfast, I will use maple syrup or no sweetener at all. 

Ingredients: 

4 cups of chopped or sliced organic apples with skin

1.5 cups of water 

2 tablespoons of non-GMO cornstarch dissolved in 1 cup of warm water

1 tablespoon of fresh lemon juice

1 cup of blueberries (fresh or frozen)

1 packet of True Lemon or 1/4 cup of maple syrup

1 teaspoon of cinnamon

1/2 teaspoon of ground ginger 

1/2 cup of chopped walnuts

1 cup of nut creamer divided between 8 parfaits

Topping: 

2 cups of gluten-free rolled oats

1 cup of unsweetened applesauce 

Mix together applesauce into the oats to moisten and set aside.

Filling: 

Mix corn starch and 1 cup of warm water and set aside. Add chopped apple and 1.5 water to a medium saucepan. Bring to a boil and then simmer. Add corn starch mixture and stir well. Add lemon juice and continue to stir. When mixture begins to thicken, the True Lemon flavored packet, cinnamon, ginger, and walnuts. 

Put a teaspoon of topping on the bottom of a glass. Add some filling, some topping and end with filling. 

Pour 1tablespoon or more of nut creamer over each dessert. 

Enjoy this delightful apple berry cream parfait that is easy to make and extremely tasty. It's made with fresh fruit, nuts. oatmeal, and almond cream

Notes: 

1. I get the box of packets on Amazon or at my local supermarket. Beware that they have an energy version as well which contains caffeine from green tea.

2.  This is a vegan dessert. I use the BetterHalf  creamer which is made from coconut cream and almond milk. It is certified vegan, gluten-free, kosher, nonGMO and has 15 calories for 2 Tablespoons and tastes creamy and delicious. I get it at Whole Foods or some local supermarkets in the refrigerator case. 

3. The True Lemon Packets are kosher, gluten-free, and non GMO.