Avocados...Perfect for Meatless Monday

I love avocado! I enjoy eating them raw with a splash of lemon juice for a quick snack.  A grilled avocado is elegant in its simplicity – simply brush with lime juice and place on the grill to infuse the earthy fruit with savory smoke. The grill marks make for a delightful presentation and you can really up the ante in serving the salsa smack dab in the middle, replacing the pit.  Remember to use organic when possible.

 

Grilled Avocado with Salsa

Serves 12
For the salsa:

• 1 15 ounce can fire-roasted tomatoes
  ¼ cup diced onion
  3 cloves garlic
  ¼ teaspoon cayenne pepper or crushed red pepper
• ½ teaspoon salt
  4 sprigs cilantro
• 1 tablespoon white wine vinegar
• or
• 1 tablespoon lime juice
• 1 jalapeño*, stemmed and seeded

For the grilled avocados:

• 3 avocados, halved
• 1 tablespoon lime juice
• 1 tablespoon olive oil
• 1 tablespoon cilantro, chopped
• 1 lime, cut into wedges
• salt, to taste
• low-fat sour cream, for garnish*
• or
• low-fat Greek yogurt, for garnish*

*optional 
 

To make the salsa:
Combine the tomatoes, diced onion, garlic, pepper, salt, cilantro, vinegar or lime juice and jalapeño, if using. Pulse in a food processor or blender until the salsa is chopped and blended to preference.

To complete the grilled avocados with salsa:
Preheat a grill to medium-high heat.
Remove the pit of each avocado by cutting into the pit with a large sharp knife and turning the knife counter-clockwise. Once the knife is properly wedged into the avocado pit, it should be easy to remove the pit from the flesh of the avocado, as you twist and remove the knife.
Whisk together the lime juice and olive oil in a small bowl. Brush each avocado half with the lime juice marinade.
Place each prepared avocado half, flesh side down, over the hot grill. Cook for about 5-7 minutes, or until grill marks appear and the avocado is warm, but not overly mushy.
Remove the avocado halves from the grill and fill the hole, left by the pits, with salsa. You will have salsa left over after all the holes are filled. Reserve the leftover salsa in the fridge for a future snack or entrée topping.
Squeeze the wedge of lime over the avocado halves and sprinkle lightly with salt. Top the salsa with a dollop sour cream or Greek yogurt, if using.
Consume with a fork or use baked pita chips as your utensil.

Spicy Cucumber-Avocado Soup

Ingredients

• 1/2 firm-ripe California avocado
• 1 3/4 English cucumbers (1 1/2 pounds), cut into 1/2-inch pieces
• 1 (8-ounce) container plain low-fat yogurt (1 cup)
• 3 tablespoons chopped fresh chives
• 1 teaspoon fresh lime juice
• 1 teaspoon salt, or to taste
• 1/2 teaspoon chopped fresh jalapeño chile with seeds
• 1 cup small ice cubes

  Garnish: diced avocado and chopped chives

 

Preparation

Peel and pit avocado. Blend all ingredients in a blender until very smooth, about 1 minute.

Meatless Monday

Inspired by Cafe Gratitude in Healdsburg Sonoma County, where the food is all raw and they support local farmers, sustainable agriculture and environmentally friendly products.  I am taking a few recipes from my Raw Food Real World cookbook and what better time to try these recipes then today...Meatless Monday!

Creamy Carrot Ginger Soup with Lime

3 cups carrot juice
1 small, ripe avocado
1/3 cup coconut meat
2 tablespoons agave nectar
1 tablespoon minced ginger
1/4 teaspoon cayenne
1/4 teaspoon sea salt
Few sprigs of cilantro for garnish (optional)

1) In a Vita-Mix or high-speed blender, puree all the ingredients until completely smooth.  Taste for seasoning.

2) Divide among serving bowls. Serve immediately, or gently warm the soup in a saucepan over very low heat.

Red Beet Ravioli

For the filling:

3 cups cashew nuts, soaked 1.5-2 hours
1/4 cup lemon juice
1 tablespoon grated lemon zest
1/4 cup nutritional yeast
1 1/4 - 2 teaspoons salt
2 green onions, white part and 1 inch of green part, minced
3 Tbsp minced tarragon
2 Tbsp minced parsley

In a food processor, blend the nuts, lemon juice and zest, yeast, and salt until smooth. Transfer the filling to a medium bowl and fold in the onions, tarragon, and parsley. Taste for seasoning and add more salt or lemon juice, if needed. The filling should have the consistency of ricotta cheese. Store it covered in the refrigerator if not using right away; it tastes best if you bring it back to room temperature before assembling and serving.

For the pepper puree:

3 yellow bell peppers, cored and cleaned
1 Tbsp lemon juice
1 green onions, white part only
1/2 tsp salt
1 Tbsp cold-pressed olive oil
1/2 cup pine nuts, soaked 30 minutes to 1 hour
1 pinch ground or fresh turmeric

In a Vita-Mix or high-speed blender, blend all the ingredients until smooth. If the sauce is too liquid, add an additional 1 to 2 tablespoons of soaked pine nuts. Place in a squeeze bottle or other cover container and refrigerate if not using right away.

For the assembly:

1 large bunch red beets (2 inches diameter or more)
2 to 3 Tbsp macadamia oil, other nut oil, or extra-virgin olive oil
1 to 2 Tbsp lemon juice
Coarse sea salt
1 handful chopped pistachios
1 tsp pistachio, other nut oil, or extra-virgin olive oil
1 small handful fresh tarragon leaves, torn or left whole
Freshly ground black pepper
Microgreens for garnish

Step 1
Using a mandolin, slice the beets very thin (about 1/16 inch or less). Make stacks and cut into 2-inch squares. The size doesn’t matter much, as long as they are all roughly the same. You should have at least fifty slices. In a medium bowl, add the beet slices, macadamia oil, lemon juice, and a generous pinch of sea salt. Toss to coat: there should be enough oil and lemon juice to coat all of the slices, but not so much that they are dripping liquid.

Step 2
Arrange half the beet slices flat on serving plates. Place a generous dollop of the filling on each slice. Sauce the plates with the pepper puree, using either a squeeze bottle or just spooning it over the beets and filling (this way some of the sauce will be inside each ravioli). Top each ravioli with a beet slice, pressing down gently.

Step 3
In a small bowl, toss the chopped pistachios with the oil and a pinch of sea salt. Sprinkle each ravioli with the pistachios and top with the tarragon. Grind a bit of black pepper over the plates and garnish with microgreens.

Stuffed Portobello Mushrooms

My best friend shared this recipe with me and mushrooms are one of my favorite foods!  I think we will make this tonight with some grilled fish tacos!

This recipe works well as an appetizer or impressive side dish. Portobello mushrooms are stuffed with cheese, tomatoes, and fresh herbs, then grilled to perfection.  Pair this with a grilled fish and you got yourself a healthy yet tasty meatless meal!

Yield: 4 servings (serving size: 1 mushroom)

Ingredients

• 2/3  cup  chopped organic plum tomato
• 1/4  cup  (1 ounce) shredded part-skim mozzarella cheese 
• 1  teaspoon  olive oil, divided
• 1/2  teaspoon  finely chopped fresh or 1/8 teaspoon dried rosemary
• 1/8  teaspoon  coarsely ground black pepper
• 1  garlic clove, crushed
• 4  (5-inch) portobello mushroom caps
• 2  tablespoons  fresh lemon juice
• 2  teaspoons  low-sodium soy sauce
• Cooking spray
• 2  teaspoons  minced fresh parsley

Preparation

Prepare grill.
Combine the tomato, cheese, 1/2 teaspoon oil, rosemary, pepper, and garlic in a small bowl.
Remove brown gills from the undersides of mushroom caps using a spoon, and discard gills. Remove stems; discard. Combine 1/2 teaspoon oil, juice, and soy sauce in a small bowl; brush over both sides of mushroom caps. Place the mushroom caps, stem sides down, on grill rack coated with cooking spray, and grill for 5 minutes on each side or until soft.
Spoon 1/4 cup tomato mixture into each mushroom cap. Cover and grill 3 minutes or until cheese is melted. Sprinkle with parsley.

Notes: Since the garlic isn't really cooked, the mushrooms have a strong garlic flavor. Grill the mushrooms stem sides down first, so that when they're turned they'll be in the right position to be filled. If you want to plan ahead, remove the gills and stems from the mushrooms and combine the filling, then cover and chill until ready to grill.

Chickpea and Spinach Curry with Lime Yoghurt & Garlic Nan

Ok...I saw this recipe and just had to post it. Doesn't this sound amazing! I apologize for not posting in the last month, been really busy. I got some great stuff so keep checking back!

Ingredients

2 bunches of organic spinach

1 can of organic chickpeas (garbanzo)

1 container of yoghurt

1 lime

3 cloves of garlic

1 white onion

1 piece of ginger

2 tablespoons curry powder (if you have all the separate spices even better)

1 can of coconut milk

1 cup jasmine rice (or basmati)

1 package of Nan (if you have the time to make your own even better)

salt

For the Curry

Chop onion, garlic and ginger into small pieces. Heat a medium size saute pan on medium to low heat. Add a touch of olive oil and add your chopped ingredients. Add 2 tablespoons of curry powder and mix thoroughly. Saute till tender, then add your spinach and chickpeas. Saute till spinach is wilted, follow with one cup of coconut milk and a teaspoon of salt.

For the Rice

In a medium saucepan add 2 cups water to 1 cup jasmine rice. Bring to a boil then reduce heat to a simmer. Cover for about 20 minutes.

For the Yoghurt

Add 2 cups of yoghurt to a small bowl and the juice of one lime. A pinch of salt and mix well.

For the Garlic Nan

I bought this lovely pre-made nan bread from the store. I chopped an extra clove of garlic, then drizzled the nan with a touch of olive oil and the garlic. Bake for about 7-10 minutes at 350 degrees until slightly brown and crispy.

Plating

Place a portion of rice in the bowl, then add a nice amount of the curry mixture. Spoon the yoghurt on top. Cut the garlic nan into wedges and place inside. 

Wild Mushroom Soup

I LOVE mushrooms, especially mushroom soup! I think if you were to add some other mushroom varieties (shiitake, oyster, portobello) to this recipe it would be delicious. Having extra mushrooms is not something that I consider to be a problem.

Serves 4

Ingredients

1 tablespoon olive oil
Half a white onion, chopped
1/4 cup chopped celery
1/4 cup chopped carrots
1 1/2 cups sliced fresh white mushrooms
1/2 cup white wine, or 1/2 cup low-sodium, fat-free chicken broth
2 1/2 cups low-sodium, fat-free chicken broth
1 cup fat-free half-and-half
2 tablespoons flour
1/4 teaspoon dried thyme
Black pepper
1 cup cooked wild rice

Directions

Put olive oil in stockpot and bring to medium heat. Add chopped onion, celery and carrots. Cook until tender. Add mushrooms, white wine and chicken broth. Cover and heat through. In a bowl, blend half-and-half, flour, thyme and pepper. Then stir in cooked wild rice. Pour rice mixture into hot stockpot with vegetables. Cook over medium heat. Stir continually until thickened and bubbly.

Golden Lentil Stew

Meatless Monday is back and today I am going to share with you a recipe I made last night.

Lentils are a good source of protein, fiber, folic acid and low in fat! A healthy substitute for meat. Effective in lowering cholesterol and managing blood sugar disorders. The high fiber in lentils prevents blood sugar levels from rising rapidly after a meal. This tiny nutritional giant fills you up - not out! Purchase dry beans, not canned! Unlike other beans lentils require no pre-soaking, they are quick, easy, inexpensive and good for you.

Ingredients
Serves 6 to 8

2 tablespoons extra-virgin olive oil
1 medium onion, finely chopped
1/2 cup dried chickpeas, soaked in water overnight
8 cups homemade or low-sodium store-bought vegetable stock
4 cups water
3 garlic cloves, minced
2 tablespoons finely chopped fresh cilantro, plus 1 tablespoon coarsely chopped
3 teaspoons coarse salt
4 celery stalks, finely chopped
4 ripe tomatoes, peeled and chopped
1 cup yellow lentils, rinsed
1 tablespoon tomato paste
1 tablespoon fresh lemon juice
1 cinnamon stick
1/2 teaspoon sweet paprika
1/2 teaspoon turmeric
1/2 teaspoon ground ginger
1/2 teaspoon ground coriander
1/4 teaspoon ground nutmeg
1/4 teaspoon freshly ground pepper
1/8 teaspoon ground cloves
5 ounces orzo or vermicelli, broken into pieces
1/2 cup chopped, pitted dates
2 tablespoons coarsely chopped fresh flat-leaf parsley, plus whole leaves for garnish
1 lemon, cut into wedges

Directions

Heat oil in a Dutch oven over medium heat. Add onion, and cook 5 minutes. Add chickpeas, stock, and water, and simmer until tender, about 45 minutes.
Mash garlic, finely chopped cilantro, and salt into a paste. Add garlic paste, celery, tomatoes, lentils, tomato paste, lemon juice, and spices to pot. Simmer until lentils are tender, 30 to 40 minutes.
Add pasta and dates, and cook, stirring occasionally, until pasta is al dente, about 10 minutes. Stir in coarsely chopped cilantro and parsley. Garnish with parsley leaves, and serve with lemon wedges.

Savory Squash Soup

OK...here we go, the start of Meatless Mondays. Every Monday I will be posting a new recipe, please send me your favorite recipe to share. This is one of my signature dishes, I get asked to make this soup all the time, I hope you enjoy it as much as I do. For those of you that don't want to use cream, leave it out...but we all know a little cream makes everything taste better!

Serves 4

* use organic and local when possible

Ingredients

• 3-3/4 pounds Pumpkin or butternut squash
• 1 each (1-3/4 pounds) Acorn squash
• 6 tablespoons (3/4 stick) Unsalted butter
• 1 each (4 ounces) White onion peeled, trimmed, and finely diced
• 1/2 teaspoon Kosher salt
• 1/8 teaspoon White Pepper, freshly ground
• 1/4 teaspoon Nutmeg, ground
• 1/4 teaspoon Ginger, ginger
• 1/8 teaspoon Cardamom, ground
• ¹/2 teaspoon Cinnamon
• 1 tablespoon Brown Sugar
• Juice of 1/2 lemon
• 4 cups Organic Chicken stock or vegetable stock
• 1 cup Heavy cream
• 1 sprig Rosemary, fresh

Instructions

1. Preheat the oven to 350 degrees F.
2. Cut each squash in half and discard the seeds. Brush cut sides with 2 tablespoons of melted butter. Season with salt, pepper, and nutmeg. Arrange squash cut side down on rack placed in baking tray, bake until tender, 1 1/2 hours. Cool, scoop out insides of the squash, and puree the flesh in a food processor. Reserve. (Yield 4 cups)
3. In a medium stockpot, melt the remaining 4 tablespoons of butter. Over low heat, sweat the onion. Do not allow it to brown. Add the pureed squash and cook over very low heat until heated through, stirring occasionally. Do not allow it to bubble up. Season with the salt, pepper, ginger, cardamom, cinnamon, brown sugar and lemon juice.
4. Pour in the stock and bring to a boil, still over low heat, stir often. Cook 20 minutes.
5. In a small saucepan, heat the cream with the rosemary sprig. Remove the rosemary and pour the cream into the soup. Transfer to a blender or food processor and process, in batches, for 2 or 3 minutes. Adjust the seasoning to taste.
6. To serve, ladle the soup into heated bowls and enjoy!

Meatless Mondays

Meatless Mondays is a non-profit initiative that is part of an international campaign to encourage people to cut out meat on Mondays to improve their health and the health of the planet. Although I'm not vegetarian anymore I love what this campaign supports and am excited to join the cause.

Reducing meat consumption by 15% (the equivalent of one day a week) not only lessens the risk of chronic preventable illness but also helps slow climate change. On average Americans consume 8 ounces of meat per day, 45% more than the USDA recommends. Meat typically contains higher levels of saturated fat than plant based foods. Saturated fat intake has been linked to multiple preventable illnesses, including heart disease, stroke, diabetes and various cancers. by removing meat once a week, the average American reduces saturated fat intake by 15%, diminishing the risk of these diseases. Chronic preventable illnesses -- including those associated with excessive saturated fat intake—cause 70% of all deaths in the United States. In 2007 alone Americans spent 1.7 trillion dollars on health care related to preventable illnesses.

Internationally, Meatless Monday/Meat Free Monday is currently represented in seven countries (USA, Britain, Brazil, Holland, Canada, Finland, Taiwan) with wide reach and support from campaigners such as Sir Paul McCartney, Stella McCartney, Ricky Gervais, Moby, Yoko Ono, Bryan Adams, Sheryl Crow, Kevin Spacey, Alec Baldwin, Michael Pollan, just to name a few.

By having at least one Meatless Day a week we can make a real difference in the world. The more people who join in, the bigger the impact we can have on the planet.

Environmental Benefits

According to the United Nations’ Food and Agriculture Organization the meat industry generates nearly one fifth of the man-made greenhouse gas emissions that lead to climate change. Geophysicists at the Bard Center and the University of Chicago estimate that curbing meat consumption by 20% (which could be achieved through Meatless Mondays) would lower greenhouse gas emissions as dramatically as every American switching to an ultra-efficient hybrid vehicle.

The U.N. also found that current meat production methods cause nearly half of all stream and river pollution. Meat also requires a great deal of fresh water to manufacture. The production of a pound of beef takes approximately 2,500 gallons of water.

As of 2006, forty calories of fossil fuel energy go into every calorie of U.S. feed lot beef (manufacture, transport and storage included). By comparison, a calorie of plant-based protein only requires 2.2 calories of fossil fuel. If the population of the United States went meatless every Monday for a year, 12 billion gallons of gasoline would be saved.

Philosophy

Meatless Monday focuses its initiative on Mondays for multiple reasons. Monday is typically the beginning of the work week, the day when individuals settle back into their weekly routine. Unhealthy habits that prevailed over the weekend can be forgotten and replaced by positive choices. Its kind of why many of us prefer to workout in the morning, its a good start to our day. If Monday doesn’t work then choose a day that works for you. If everybody in America did Meatless Monday, that would be equivalent of taking 20 million mid-size sedans off the road.

Going meatless just once a week (it doesn’t have to be Monday) is a very easy way to improve your health and support the health of the environment. Please send me your favourite recipe for Meatless Monday that you would like to share with others.