COOK RIGHT  EAT RIGHT  LIVE RIGHT

veggie dishes




                                                                                      EGGPLANT CAPONATA
                                                                                      6 Servings

Ingredients:

1 medium size eggplant, washed, cut in 1 inch thick cube
3 small size zucchinis, cut into 1/2 inch dice
2 medium size gold Yukon potatoes
1 green bell pepper, cut in cubes
2 garlic cloves, chopped thinly
1 medium size yellow onion
3 medium San Marzano tomatoes, cut into 1/2 inch dice
1 cup green olives, coarsely chopped
1/2 cup dry cherries or raisins
1/2 cup pine nuts
1/2 cup raw almonds, lightly toasted
Salt and fresh crack pepper
1/2 cup fresh, chopped basil

In a colander, toss eggplant with salt. Let it sit for a while, rinse well, and pat dry with paper towel.. In a heavy large pot, heat 1/2 tablespoon olive oil over medium heat. Add onion and garlic, cook until golden, about 5 minutes. Stir in tomatoes, add eggplant, and potatoes, cook about 10 minutes. Add zucchini, pine nuts, olives, cherries, cook for 10 more minutes. Season with salt and freshly crack pepper.

Transfer to dish, when it's cool, serve with sprinkled almond and basil. You can also make this dish :

In a deep, large pan pour 1 cup of olive oil, and fry eggplant, zucchini, pepper and potatoes.. Add all the veggies at the same time, when onion, garlic, and tomatoes are done..Follow the steps explained above.. But don't forget this version gives you more calories, and fat !!

 

                                                                             RED BEANS WITH CARROTS
                                                                            6 Servings
                                                                            142 Calories Per Serving

Red beans very high in fiber, and good source for protein.

Ingredients:

2 cans of red beans or 2 cups dry beans ( is you are using dry beans,soak them in warm water overnight,next day boil with water until soften )
3 medium carrots,sliced thinly
1 yellow onion,chopped
3-4 garlic cloves,whole or cur in half
1 teaspoon sugar
Handful parsley,chopped
Lemon slices for garnish
1 tablespoon lemon juice
1 tablespoon pepper paste
1 tablespoon olive oil

In a cast iron pot,pour olive oil,add onions and garlic. saute them until soften,then add carrots,and pepper paste;stir them to mix together. Close pot's lid let them cook until carrots are tender. Add beans,and sugar, cook about 10-15 more minutes.
Take the beans in serving plate,decorate with chopped parsley, and lemon slices.Pour 1 tablespoon of lemon juice top of the dish.
 

 

                                                                                       HUMMUS
                                                                                       6 Servings
                                                                                      142 Calories Per Serving

Hummus is a Middle Eastern dip or spread,made from cooked chickpeas.It can be serve with toasted pita bread slices or tortilla chips.Tahini can be find in specialty stores or in international section of natural food stores.

Ingredients:                                                                                    

2 cups dry garbanzo beans, washed,soak overnight
4 tablespoons lemon juice
2 tablespoons tahini
1 clove garlic, chopped
1 teaspoon salt
Freshly ground black pepper to taste
1 tablespoons olive oil
1/4 cup water,more if you needed

In a medium pot, covered garbanzo beans with water,add salt.Bring to a boil,then simmer until beans soften enough,about 30-35 minutes.Drain,and rinse with water. Set aside.
In a blender, put garbanzo beans,add lemon juice, tahini, water,olive oil,chopped garlic and salt in blender. Blend until creamy and well mixed. You can add more water for creamy texture.
Transfer the mixture to a medium serving bowl. Sprinkle with pepper and pour olive oil over the top. Garnish with fresh herbs. 




 

                                                                      HUMUS WITH WALNUT AND OLIVES
                                                                      6 Servings
                                                                     186 Calories Per Serving

Ingredients:                                                                                    

2 cups dry garbanzo beans, washed,soak overnight
4 tablespoons lemon juice
2 tablespoons tahini
1 clove garlic, chopped
1 teaspoon salt
Freshly ground black pepper to taste
1 tablespoons olive oil
1/2 cup water
1/3 cup walnut
10-12 Kalamata olives,pitted

In a medium pot, covered garbanzo beans with water,add salt.Bring to a boil,then simmer until beans soften enough,about 30-35 minutes.Drain,and rinse with water. Set aside.
In a blender or food processor, put garbanzo beans,add lemon juice, tahini, chopped garlic ,olive oil,water,walnut,olives,and salt in blender. Blend until creamy and well mixed. 
Transfer the mixture to a medium serving bowl. Sprinkle with pepper and pour olive oil over the top. Garnish with chopped olives and walnuts. 


                                                                             TOFU - VEGETABLES FAJITAS
                                                                             4 Pieces
                                                                            300 Calories Per Piece

Tofu, also called bean curd,made by coagulating soy milk and then pressing the resulting curds into soft white blocks.
Tofu has a subtle flavor and can be used in savory and sweet dishes.Tofu has a low calorie, relatively large amounts of protein, and little fat. It's a good protein source for vegetarians.


Ingredients:

10-12 crimini mushrooms, brushed under cold water,sliced thinly
4-5 Shitake mushrooms, brushed under cold water,sliced thinly
1 yellow bell pepper,sliced thinly,matchstick shape
5 1/4 inch thick tofu slices, sliced thinly,matchstick shape
1 large yellow onion,slices ring shape
8 tablespoons humus,optional
4 whole wheat tortilla
1 teaspoon olive oil
Salt and freshly ground black pepper

In a large deep fry pan,pour olive oil,heat over medium high, add onions and cook until they caramelized and their color turned lightly brown.Add pepper and tofu slices,cook together until peppers are soften.Add mushrooms,salt and pepper.cook until mushrooms are done,about 5 more minutes.
In a large platter, spread 2 tablespoons humus on each tortillas (optional).Put vegetables mixture on center,and make a roll.
You can slice fajitas in half before serving.
Bon appetite !!





                                                               WARM QUINOA SALAD WITH BLACK - EYED PEAS
                                                              4 Servings
                                                              332 
Calories Per Serving

Quinoa is one of our favorite grain, we usually cook it with dark leaf greens and beans, or simply add stir fry mix vegetables.

Quinoa is a recently rediscovered ancient "grain" once considered "the gold of the Incas." Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard.

Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Quinoa is a very good source of manganese as well as a good source of magnesium, folate, and phosphorus; this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

You can find yellow or red variety of quinoa in healthy food stores. Cooking quinoa can be tricky, but you’ll never fail with my recipe. 

Ingredients:

1 cup red quinoa
1 cup black- eyed peas, washed, and soaked overnight in water
70 grams or 1/3 of half pound French feta goat cheese, cut into small cubes
10-12 mix olives, pitted, chopped roughly
Handful of mix microgreens, such as beet sprouts, sunflower sprouts, broccoli sprouts
1 avocado cut in small cubes
2 tablespoons olive oil and 1 tablespoon balsamic vinegar mixture, optional
Salt and freshly ground black pepper

Wash quinoa in five changes of water in a bowl, or colander, rubbing grains and letting them settle each time before pouring off water. If quinoa does not settle, drain in a large fine-mesh sieve after each rinse.

Cook quinoa in well salted boiling water for 10 minutes. Drain in sieve and rinse under cold water. Bring out 1 ½ inches water to a boil in same saucepan. Set sieve with quinoa over pan (quinoa should not touch the water). Cover with a clean kitchen towel and lid, fold edges of towel up over the lid. Steam quinoa until fluffy and dry, about 10 to 12 minutes. Check water level occasionally, and add boiling water if necessary. Transfer quinoa in a large bowl, and cool, stirring occasionally.

Drain overnight soaked black eyed peas, and cook in a large saucepan, in boiling water, until peas are soften, about 30-35 minutes. Drain and let them cool.

Add black-eyed peas, cut avocados, chopped olives, cut feta pieces, and greens to quinoa. Add salt and pepper, mix until they are combining throughly.

You can serve with vinaigrette if desired.

Bon appetite !!

 

 

 

                                                                                  BIBIMBAP
                                                                                  
2
 Servings
                                                                                  596 
Calories Per Serving

In Korean, bibimbap means "mixed rice" – a dish composed of cooked rice and an mixture of vegetables (and often meat or tofu and an egg), all stirred together with a dollop of hot red pepper paste just before eating.Usually main vegetables are,spinach,carrots,mushrooms,bean sprouts..I just adapted seaweeds instead spinach,and used tofu instead of meat.

Bibimbap is also a great way to eat leftovers if you have little bit of various vegetables and cooked rice in the fridge.Usually serve on hot stone pot (the pot preheated at oven). The heat from the pot makes the rice sizzle and turn crispy on the bottom.
It’s completely comfort food for us during winter.
Gochuchang can find at Korean groceries or international isle of healthy food stores.

Ingredients:

1 cup mix wild rice, steamed 
1 carrot, julienned,cook in 1 teaspoon sesame oil until soften,drizzle with mirin ( Asian cooking wine ) while cooking
Handful bean sprouts,cook 3 minutes in a boiling water,after that seasoned with salt and sesame seeds 
Soaked seaweeds, mix in a little sesame or peanut oil
4 Shitake mushrooms, thinly sliced and sautéed in 1 teaspoon sesame oil
2 inches thick tofu, sliced ½ inches strips, cook in 1 teaspoon sesame oil until turn brown
1/2 Gobo (Burdock root),peeled,cut into matchstick form,cook in 1 teaspoon sesame oil until soften
Handful watercress, washed, pat dry
1 egg, cooked over easy 
1 tablespoon sesame seeds 
1 tablespoon sesame oil 
Soy sauce for taste 
Gochuchang Paste (Korean red pepper paste), recipe follows



Put cooked rice in large, stone pot. Place veggies on top of rice but place separately so you can see each ingredient beautifully placed on rice. Put egg on top. Sprinkle with sesame seeds and drizzle with soy sauce. 

When ready to eat, mix all ingredients together with some gochuchang paste, to taste. The bibimpap should be moist. Add more sesame oil and gochuchang paste if it’s dry. 




                                                                 QUINOA - BLACK BEAN PATTIES
                                                                 Makes 8 Patties
                                                                 204 Calories Per Patty

These are perfect patties with any salad or side dish with your fish. You can bake them in the oven or for more crispy crust you can pan fry them.

Ingredients:

1 cup dry black beans, washed couple times, and soaked overnight
2 cups quinoa,washed at least 5 times
Handful flat leaf parsley,chopped roughly
1 teaspoon cumin
Salt and freshly ground pepper
1/4 pound French feta goat cheese
4 large organic eggs,whisk lightly
1/2 cup panko (japanese bread crumb)
1 large yellow onion,chopped
2-3 garlic cloves,minced

Preheat oven to 400 F degrees.

Wash quinoa in five changes of water in a bowl, or colander, rubbing grains and letting them settle each time before pouring off water. If quinoa does not settle, drain in a large fine-mesh sieve after each rinse.

Cook quinoa in well salted boiling water for 10 minutes. Drain in sieve and rinse under cold water. Bring out 1 ½ inches water to a boil in same saucepan. Set sieve with quinoa over pan (quinoa should not touch the water). Cover with a clean kitchen towel and lid, fold edges of towel up over the lid. Steam quinoa until fluffy and dry, about 10 to 12 minutes. Check water level occasionally, and add boiling water if necessary. Transfer quinoa in a large bowl, and cool, stirring occasionally.

Drain overnight soaked black beans, and cook in a large saucepan, in boiling water, until beans are soften, about 35-40 minutes. Drain and let them cool.

In a medium size pan,saute onion and garlic in a 1 teaspoon of olive oil,until onions are translucent. Set aside to cool.

Mix quinoa,eggs,beans,bread crumbs,parsley,cumin,salt and freshly ground black pepper. Mix well before adding cooled onion-garlic mixture. Add onion mixture and cheese,mix well. At this point your quinoa mixture must be wet enough to hold. If you need to adjust to consistency,you can add either egg or bread crumb. Wet your hands offen for prevent to sticking.

Bake quinoa patties for 10 minutes,then flip them and cook more 8-10 minutes.

Bon appetite !!





                                                                    HATO MUGI - LIMA BEANS-MANGO SALAD
                                                                    6 Servings
                                                                    262 Calories Per Serving

This is a well balanced salad with greens and proteins.Delicious,very filling,and refreshing salad for any season.

Ingredients:

1/2 cup lima beans, washed couple of times and soak overnight 
1 cup hato mugi( Japanese barley ), washed well
1 heirloom tomato, cut into small cubes
Handful fresh cilantro, chopped
2 green onion, chopped only white parts
3 garlic, minced
1 tablespoon lemon juice
Salt and freshly ground pepper
1 cup corn
1 red bell pepper, cut into small pieces
1 yellow bell pepper, cut into small pieces
1 celery stem with leaves, chopped thinly
1 cup mini arugula, washed well, dry
8-10  asparagus, trim bottoms about  one inch,cut into small pieces
1/2 medium size mango, cut into small cubes 

In a medium saucepan, fill with water, add hato mugi. Bring it to a boil, then simmer until barley is soften, about 35-40 minutes. Drain,rinse with cold water, and set aside.

In a medium saucepan, fill with water and add lima beans beans. Bring it to a boil, then simmer, until beans are cook throughly, about 40 minutes. Drain, and set aside.

In a small pan, pour 1 teaspoon olive oil, and cook asparagus until they are tender.

In a large salad bowl, put beans, hato mugi barley, chopped cilantro, chopped green onion, red and yellow bell pepper, tomato, chopped celery stem and leaves, mango,corn, garlic ,cooked asparagus and arugula. Toss together. Drizzle with lemon juice and season with salt and pepper.

You can make vinegarette with olive oil- balsamic vinegar mixture if desired.

Bon appetite !!

                                                    FLAT BREAD WITH EGG SALAD - AVOCADO AND ARUGULA
                                                    8 Servings
                                                   368 Calories Per Serving

This easy make flat bread will turn your breakfast or lunch to a special treat. You can serve with goat cheese - honey combination or whatever you like to have for breakfast. 

Ingredients for flat bread:

4 1/2 cups all purpose flour
2 cups water,warm around 104 to 110 F degrees
1 tablespoon sugar
1 package active dry yeast
1 teaspoon salt
1 tablespoon unsalted butter, melted

In a small bowl, pour warm water, add sugar and yeast. Mix well. Allow to rest for 10 minutes, until bursting bubbles come out, or thick cloudy surface forms.

In a large bowl, mix flour and salt. Make a well in the center, pour melted butter,and yeast-water mixture. Knead dough until comes together and smooth. Place dough in another oiled bowl, and cover with plastic wrap, and clean kitchen towels. Put in a warm place to rise, about 2 hours.

Take dough in well floured surface, knead couple of times. Divide dough into 8 balls. With a pastry roller, roll each ball into 8 to 10 inches round. Sprinkle dough with flour occasionally for prevent sticking.

Cook bread on preheat griddle, until they are brown on each side, about 5 minutes for each side. You can spread butter when they are still hot if desired.

Egg salad ingredients:

6 eggs, boiled, peeled,chopped roughly
1/4 cup mayonnaise
1 teaspoon mustard
1 celery stem with leaves, cut into really small cubes
2 green onions, sliced thinly
Salt and freshly ground black pepper

In a medium bowl, mix all the ingredients together.

You can serve flat bread with 2-3 tablespoons egg salad, avocado slices and arugula.

Bon appetite !!


 

                                                                      CAULIFLOWER - RICE PATTIES
                                                                      Makes 8 Patties
                                                                      114 Calories Per Patty

These are delicious, moist and very filling patties..You can serve with hamburger buns and greens, or red pepper flakes and lemon slices. Best way to use left over rice and lots of cauliflowers. LOOK AT THEIR CALORIES !!

Ingredients:

1 small head cauliflower, about 1/2 pound, separated into small florets
3/4 cup rice, steamed
Handful fresh flat leaf parsley, chopped
1 egg, lightly whisk
5 tablespoons flour
1 medium size yellow onion, chopped thinly
1 teaspoon cumin
1 teaspoon allspice
Salt and freshly ground black pepper
1 tablespoon olive oil
1 lemon, for garnish

In a large pot, fill with well salted water, cook cauliflower until they are tender, about 10 minutes. Drain, and smash them with a fork.

In a large bowl, add cauliflowers, steamed rice, whisk egg, flour, onion, parsley and spices. Make a patties with lightly moist hands. Don't worry if they are not in perfect shape. Put in a fridge for at least 15 minutes.

In a large saute pan, pour olive oil and cook patties on over medium high heat for 4 to 5 minutes each side. When you are cooking, you can form their shape with your spatula, pressing top on them.

Serve patties with lemon slices and sprinkle with red pepper flakes.



                                                                                    FALAFEL
                                                                                    Makes 8 Falafels
                                                                                   147 Calories Per Falafel

Falafel usually is a deep fry patties, make from garbanzo beans or fava beans, and serve in a pita bread or wrapped in a  flat bread. Falafel ball also can be eaten as a snack or appetizer with tahini sauce. My version is of course not a deep fry, just pan fry with touch of oil. I also add pistachios into patties which give lots of flavor and crunchiness.

Ingredients:

1 cup dry garbanzo beans, soaked overnight, cook in a boiling water until soften
1/2 yellow onion, chopped roughly
3 garlic cloves
Handful fresh flat leaf parsley
Handful fresh cilantro
1 teaspoon cumin
3/4 teaspoon salt
1 teaspoon baking powder
2 teaspoons red pepper flakes
1/4 cup pistachios, unshelled
6-7 tablespoons all purpose flour or bulgur

In a food processor put all the ingredients together, and pulse until combine completely but not puree all the way. You may add more flour if falafel balls are not coming together. Make patties or ball shape with your hands, and chill in the fridge at least an hour.

In a large pan, pour 1 teaspoon vegetable oil, and cook falafel patties 3 to 4 minutes each side.

Drizzle with tahini sauce.


                                                                               STUFFED CABBAGE
                                                                               Makes 15 Cabbage Rolls
                                                                               48 Calories Per Roll

This is meatless stuffed cabbage rolls with complex flavors from lots of fresh and dry herbs, cilantro, parsley, dry tarragon, dry basil, dill, pine nuts, currants, elderberries…AND LOOK AT THEIR CALORIES !!  I can have them everyday !!

When you separated leaves from cabbage, cut and take bottom part as a cone shape stem. Gently pull each leaves without tearing.

Ingredients:

1 big cabbage, 15 leaves separated from body
½ cup basmati rice, washed couple times, drain
1 yellow onion, chopped
1 tablespoon red pepper paste
1 tablespoon tomato paste
1/3 bunch fresh cilantro, leaves separated, washed, and chopped
1/3 bunch fresh flat leaf parsley, leaves separated, washed, and chopped
1 teaspoon dry basil
1 tablespoon dry tarragon
1 teaspoon dry dill
2 tablespoons pine nuts
2 tablespoons currants
1 teaspoon elderberries
Salt and freshly ground black pepper
2-3 San Marzano tomatoes with their juice, tomatoes chopped roughly
1 cup home made vegetable stock

Bring a large pot of salted water to a boil. Add the cabbage leaves and cook, until tender, about 4 minutes. Take the leaves into a ice bath in the icy cold water filled bowl. This will stop their cooking and keep  the leaves vibrant color. Set aside.

Heat one teaspoon olive oil in a medium skillet over medium heat. Add the onion, red pepper paste, tomato paste, little bit of water and rice, and cook, stirring, until soft, about 7 minutes. Stir in pine nuts, currants, elderberries, parsley, cilantro, dry tarragon, dill, basil and add 1 cup of vegetable stock. Cook with closed lid, stirring occasionally, until fragrant and rice is soften, about 15 minutes more.You may add more vegetable stock if needed. Season with pepper to taste.

Lay the cabbage leaves on a work surface. Slice off the ridged part of the thick rib at the bottom each leaf, creating a level surface over the leaves. Place about 1/2 cup of the rice mixture in the bottom center of each roll. Roll the bottom of a leaf over the rice mixture, fold in the sides, and continue rolling forward until completely closed. Repeat with the remaining leafs. Arrange the rolls seam side-down in a large shallow sauce pan. Pour tomato juice and chopped tomatoes top on them. Close lid, cook until cabbage leaves change their color on pale, about 20 to 25 minutes more.

Serve cabbage rolls with plain yogurt.

Bon appetite !!


                                                          RAW KALE - BEAN SALAD WITH POACHED EGG
                                                          Makes 4 Salads
                                                          477 Calories Per Salad

Eating raw has so many benefits besides ease our digestive system. This salad has everything you need, proteins from egg and beans, vitamins and minerals from green, nuts, seeds, and grains..
I have so many different version of raw kale salads because of our veggie garden. When the season begin we'll have kale everyday.

Ingredients:

1 bunch Lacinato or dinosaur kale,15-16 stems, washed, middle thick stem removed, chopped thinly as ribbons
1/2 cup walnut, lightly toasted, chopped roughly
Lemon zest from 1 lemon
Lemon juice from 1/2 lemon
2 tablespoons flax seeds, lightly toasted
1 tablespoon olive oil
Salt and freshly ground black pepper
1/2 cup red beans, soaked overnight, and boiled in water until soften
1/2 cup bean sprouts ( see sprouting section on "how to eat" )
1/2 red bell pepper, cut into small cubes
1/2 cup Reggiano Parmigiano, shredded
4 eggs, poached
4 slices bread, toasted

In a small bowl, pour olive oil and lemon juice. Add salt and pepper.

In a large salad bowl, toss all the ingredients together, drizzle with olive oil-lemon juice mixture. Finish with poached eggs on top, and bread slices on side.

Bon appetite !!


                                                                                                LENTIL BALLS
                                                                                                Makes 10 Balls
                                                                                                116 Calories Per Ball


This recipe is from Turkey and completely vegan friendly, meat-free, egg-free, cheese-free and almost oil-free.. These are delicious, moist balls, you can eat them as appetizer, snack or healthy lunch. LOOK AT THEIR CALORIES !!  Traditionally eaten by wrapping on lettuce leaf.

Bulgur is high in fiber and protein and low in fat and calories. Nutritious grain will fill you up without adding pounds.

Ingredients:

1 cup dry red lentils, washed well, check for stones
3/4 cup bulgur wheat, thin coarse if available
3-4 green onions, chopped thinly
1 yellow onion, chopped
1 tablespoon tomato paste
1 tablespoon red pepper paste
Salt and freshly ground black pepper
1 teaspoon red pepper flakes
Handful fresh flat leaf parsley, chopped
Handful fresh cilantro, chopped
2 teaspoons dry tarragon
1 teaspoon olive oil
Lettuce or endive leaves for serving, washed and thick stems trimmed

In a saucepan, put lentil and enough water just cover the top of lentils. Cook for 20 minutes or until they are soften. At the end of the cooking time, may not much water remain in the saucepan.

Turn off the heat and add bulgur wheat. Allow to stand for 15-20 minutes, or until bulgur is soften. Drain any excess water.

In a saute pan, pour 1 teaspoon olive oil and sautee onion. Add tomato paste and red pepper paste. Stirring occasionally, cook for 5 minutes, or onion is soften.

In a large bowl, mix well, green onions, chopped parsley and cilantro, cool lentil-bulgur mixture and warm saute onion together. Season with tarragon, salt, freshly ground black pepper and red pepper flakes. 

Shape the mixture by using your hands ( occasionally moist your hands with water for prevent sticking) into ball shape, and serve on a bed of lettuce and slice of lemons.

Bon appetite !!


                                                                                   ZUCCHINI FRITTERS
                                                                                   Makes 6 Patties
                                                                                   97 Calories Per Patty

This is a great Mediterranean recipe with fresh herbs, squash and zucchini. They are perfect way to start the meal as appetizer and traditionally eaten with plain yogurt.

Ingredients:

2 yellow squash, 2 medium size zucchini, peeled
1 cup French feta goat cheese, crumbled
1 egg, whisk lightly
3 tablespoons fresh dill, chopped
3 tablespoons fresh flat leaf parsley, chopped
2 garlic cloves, minced
1 teaspoon finely grated lemon zest
4 green onions, sliced thinly
1 teaspoon salt and freshly ground black pepper
5-6 tablespoons flour
1 teaspoon Grapeseed or safflower oil
Plain greek yogurt for garnish

Grate zucchini with large hole grater into clean kitchen towel. Sprinkle zucchini with 1 teaspoon salt, let them stand for 30 minutes. Wrap zucchini with kitchen towel, squeeze out as much liquid as possible.

Place zucchini in a medium bowl. Mix in green onions, chopped dill, parsley, garlic, lemon zest and black pepper. Gently stir in flour and whisk egg, then feta crumbles. Using 2 tablespoons of zucchini mixture for each, shape mixture into 2 inches diameter patty. Place patties on parchment paper lined baking sheet, and chill in the fridge at least 1 hour.

In large pan, pour 1 teaspoon Grapeseed or safflower oil, heat over medium-high heat. Cooking in batches, add patties to pan, and cook until golden, about 3 to 4 minutes each side. Transfer cooked patty onto paper towel.

Serve warm patties with dollop of plain yogurt.

                                               BLACK BEAN BURGER WITH MANGO - JALAPENO - HONEY SAUCE
                                               Makes 5 Burgers
                                               255 Calories Per Burger

These are delicious bun-less black bean burgers with mango sauce, totally in my way. I used black mung beans, and instead of buns I used thick sliced of heirloom tomatoes. Mango sauce inspiration comes from mango salsa ingredients.

Ingredients:

1 cup dry black mung beans, washed and soaked overnight
1 egg
Handful cilantro (10 - 12 stems), chopped roughly
1 teaspoon cumin
Salt and freshly ground black pepper
1 teaspoon dry oregano
1 teaspoon cayenne pepper
1/2 cup panko ( Japanese bread crumb) or regular bread crumb

In a pot, put beans and cover with water, add 1 teaspoon salt. Bring it to a boil, then simmer, until beans are soften, about 35-40 minutes. Drain, and separate 1/3 cup of cooked bean,

In a food processor, put all the ingredients, except 1/3 separated beans. Mix until combine throughly. Place mixture into a bowl, add separated beans, gently mix and make patties with moist hands.

In a large pan, pour 1 teaspoon olive oil, cook patties about 3-4 minutes each side.

in a small pan, pour 1 teaspoon olive oil, add onion rings from 1 yellow onion, season with salt and pepper, and cook until caramelized.

In a serving plate, put baby arugula, then thick slice of tomato,put caramelized onion rings, add bean patty on top, and another thick slice of tomato. decorate with mango sauce, sliced cumquat and broccoli and beet sprout greens.

Mango-Jalapenos-Honey Sauce and Garnish Ingredients:

1 mango,peeled and sliced thinly
1 jalapeno pepper, cut thinly
3 tablespoons honey
1 teaspoon honey mustard
1 shallot, chopped
3 tablespoons orange juice

Baby arugula for garnish, washed and dry, season with olive oil- balsamic vinegar -salt and pepper mixture
Yellow heirloom tomato, thick sliced, sprinkle with dry oregano
1 yellow onion, cut into rings for garnish
Broccoli and beet sprout greens for garnish
Cumquat, sliced half for garnish


In a small pan, pour 1 teaspoon olive oil, add shallot and jalapeno. Cook until jalapenos caramelized.

In a food processor or blender, put mango slices, cooked shallots and jalapenos, honey, mustard and orange juice. Mix until smooth, you may add more orange juice if needed.

Bon appetite !!


                                                                                          EGG NESTS
                                                                                          
Makes 5 Pieces
                                                                                         405 
Calories Per Piece

These are perfect for Easter brunch or dinner starter. Very easy to make and has satisfying flavor with sweet rolls.
Swiss chard is very nutritious dark leaf vegetables and your diet must include 1/2  to 1 cup dark leaf vegetables at least twice a week.

Ingredients:

 

1 bunch of rainbow chard, washed and main stem removed, leaves chopped
1 yellow onion, chopped
2 garlic cloves, minced
5 eggs
Cayenne pepper for garnish
5 tablespoons cheddar cheese, shredded
5 whole grain rolls, such as seeduction rolls
Salt and freshly ground black pepper
2 teaspoons olive oil, separated

In a large sautee pan, pour 1 teaspoon olive oil, and cook onion until translucent. Add garlic, and chopped chard leaves, season with salt and pepper. Cook for couple minutes, until chard wilted. Set aside and cool.

Cut heads of rolls (1/3 of top parts), and scoop out inside soft parts. Brush outside of the rolls with 1 teaspoon olive oil. Put chard mixture into rolls, and open center part for eggs with your fingers. Crack the eggs into center of chard. Sprinkle with cayenne pepper. Sprinkle each roll with 1 tablespoon shredded cheddar.

Preheat oven to 375 F degrees, and bake egg nest for 10 minutes, or cheddar melted but eggs are still gooey.

Enjoy !!

                                                                   BROWN RICE - ASPARAGUS NEST
                                                                   Makes 4 Nests
                                                                   381 Calories Per Serving

This dish has everything you need, grain, bean, and vegetables. Nest form and spring vegetables will be perfect complement on your Easter table.

Asparagus needs to be trim at the bottom, and if has thick stem, needs to peel, just thick parts except heads by using vegetable peeler.

Ingredients:

8 asparagus stems, washed, trimmed at the bottom about 1 inch, grilled or cooked in a pan
1 cup brown rice, washed couple of times, steamed with salt and pepper
1/2 cup dry adzuki beans, washed, soaked overnight, cooked in boiling water until soften
1 tablespoon black sesame seeds, toasted
1 avocado, cut into small pieces
Seaweed, soaked in water until soften,then drain
Salt and freshly ground black pepper

Miso Broth Ingredients:

1 lemon, sliced
1/2 orange, sliced
1 inch fresh ginger, chopped
1 garlic cloves
Handful seaweeds
1 tablespoon white miso
1 tablespoon mirin

In a large bowl, mix steamed rice with black sesame seeds, soaked seaweeds  and avocado. Set aside.

In a small sauce pan, put lemon slices, orange slices, ginger, garlic, and seaweeds. Bring it to a boil, then turn the heat off. Add miso and mirin, stir until combine. Let the broth sit for 10 minutes.

In a serving plate, place decorating ring or cookie cutter in the middle of plate. Put asparagus at the bottom, then spoon rice into center with pressing back of spoon. Finish top with spoon of adzuki beans. Add couple spoons of seaweed broth around the rice nest.

Enjoy !!


                                                                        ASPARAGUS - BLUE CHEESE SOUFFLE
                                                                        
Makes 6 Souffles
                                                                        171 
Calories Per Souffle

Souffles are very easy to make, and they will impress your family and guests immediately. They will start deflating if you are not going to serve them quickly. 

I used salty Valdeon blue cheese from Spain, so I didn't add any extra salt into souffles. Valdeon is full flavored cow and goat's milk blue cheese, stronger than Stilton but less intense than Cabrales. The Valdeon wheels are wrapped in Sycamore leaves which contribute to their distinctive appearance and complex flavor.

I never cook asparagus before adding the soufflés. That way you can still enjoy their freshness and crunchiness. I usually serve them with grilled asparagus- bean salad with poach eggs and sprout greens.

Ingredients:

1 bunch of asparagus about 10 stems, washed, thick stems clean with vegetable peeler, cut in half inch slices
1 spring fresh rosemary, just leaves, chopped 
1 tablespoon unsalted butter
2 tablespoons all purpose flour
1 1/4 cups soy milk, warmed
1/2 cup blue cheese, crumbled
3 large eggs, yolks and whites separated
2 egg whites
1 tablespoon grapeseed oil or any vegetable oil
1/2 teaspoon dry thyme
Freshly ground black pepper

Preheat oven to 375 F degrees. Brush souffle dishes with vegetable oil.

In a medium saucepan, melt butter over medium-high heat. Whisk flour and keep whisking cook for 1 minute. Lower the heat and add warm milk, whisking constantly, until thickened. Remove from heat, add chopped rosemary leaves, dry thyme,and cheese crumbles, whisking vigorously, add 3 egg yolks. Whisk well until combine.

In a standing mixer fitted with wire attachment,on high speed beat 5 egg whites with pinch of salt, until stiff picks form. Using rubber spatula, fold half of the egg whites into the milk-flour mixture. Fold remaining egg whites with cut asparagus slices, mix gently.

Transfer milk-egg white mixture along with asparagus-egg white mixture into prepared souffle dishes.

Bake about 20 minutes, or until puffed but firm to touch.

Serve immediately.



                                                                        BROCCOLI - CHEDDAR QUICHE
                                                                        Makes 6 Slices
                                                                        367 Calories Per Slice

This is a perfect-moist quiche with lots of broccoli. It's a great way to serve vegetables especially for kids. It's delicious and goes with everything well, soups, salads or as a snack.

I didn't use traditional quiche shell recipes, so we saved lots of calories without sacrificing the taste.

Ingredients:

2 cups all purpose flour
2 eggs
4 tablespoons unsalted butter, melted
1 teaspoon kosher salt

2 big stems broccoli, trim stems and separated florets
3 eggs, lightly whisk
2 tablespoon milk
1/2 cup shredded cheddar

Preheat oven to 375 F degrees. 

In a large bowl,  pour flour and salt, mix well, then add 2 eggs and melted butter. Knead until combine throughly.
Place dough in an oven safe quiche dish, stretch with your fingers and back of your hands, make the edges higher all around.

In a medium sauce pan, boil water with salt, add broccoli florets. Cook for 5 minutes, still they are in bright green color. Place broccoli in an ice bath ( ice and icy water fill bowl).

In a medium bowl, lightly whisk 3 eggs, add milk and whisk well. Put broccoli into egg-milk mixture and mix until coated completely.

Place coated broccoli into prepared dough, spread evenly. Sprinkle with grated cheddar cheese. Bake quiche for 30 minutes, or until cheese melted and lightly brown.

Enjoy !!



                                                                          VEGGIE DELIGHT BUN-LESS BURGER
                                                                          Makes 6 Burgers
                                                                          176 Calories Per Burger

This is a wonderful way to get all the veggies you need in one dish; potato, sweet potato, celery root, carrot and leek.. Delicious, moist patties will be perfect when serve with baby arugula and cherry tomatoes. 

Ingredients:

2 red potatoes, peeled, cut into small chunks
1 sweet potato, peeled, cut into small chunks
1 leek, washed well, chopped thinly
1 medium size celery root, peeled
3 green onions, sliced thinly
Handful fresh parsley- cilantro mixture, chopped
1 medium size carrot, peeled
2 large organic eggs, yolks and whites separated
2 full tablespoons all purpose flour
1/4 cup panko or any bread crumbs
1 teaspoon olive oil
1 tablespoon Grapeseed oil or any vegetable oil
Salt and freshly ground black pepper
1 teaspoon red pepper flakes

In a food processor, thinly grate celery and carrot. Set aside.

In a small pot, fill with water, cook red and sweet potatoes until they are soften. Drain, and mash them with potato masher. Set aside.

In a large pan, pour 1 teaspoon olive oil, add grated carrot and celery root. Cook for 5 minutes, stirring occasionally. Add leek and green onion into pan, cook together for another 5 minutes. Turn off the heat, add chopped parsley-cilantro mixture and season with salt, pepper and red pepper flakes. 

In a large mixing bowl, mix mashed potatoes with saute vegetables. Add egg yolks into mixture, and make patties.

In three separate bowls, separately put egg whites, flour and panko. Coat patties first with flour, then egg whites and finally with panko. 

In a large pan, pour 1 tablespoon Grapeseed oil, when it's hot, cook patties 3 to 4 minutes each side, or until lightly brown.

Serve with baby arugula and cherry tomatoes.

Bon appetite !!

 


                                                                                ZUCCHINI LASAGNA
                                                                                Makes 5 Lasagna
                                                                                295 Calories Per Lasagna

This is a very moist -delicious cheese lasagna with delightful tomato sauce
. I'll guarantee, this will completely change your way of thinking about classic lasagna. Packed with satisfying- complex and well balanced flavors without getting tons of calories from pasta. I call this "guilt - free lasagna".

You can try same recipe with eggplant, too.

Ingredients:

4 zucchinis, washed with soft brush, keep the skin, sliced lengthwise 1/4 inch thick 
2 tablespoons olive oil
Salt and freshly ground black pepper
1 can organic San Marzano tomatoes with their juice
4 garlic cloves, chopped roughly
1 shallot, chopped
2 bay leaves
Pinch of sugar
1 teaspoon chili powder
1 teaspoon dry thyme
1 teaspoon dry oregano
1/2 teaspoon dry basil
1/2 pound French feta goat cheese, crumbled
1/2 cup ricotta cheese
2 tablespoons hot red pepper paste
Handful fresh flat leaf parsley, chopped
1/2 cup grated cheddar

Brush olive oil on both side of zucchini slices, sprinkle with salt and freshly ground pepper.

On a grill pan or an electric grill, grill  zucchinis for couple of minutes on each side. Set aside.

In a medium saucepan, pour tomatoes with their juice, add sugar,garlic, shallot, bay leaves, thyme, oregano, chili powder,basil, salt and pepper. Bring it to a boil, then simmer about 20 minutes, or juice mostly evaporated. Set aside and cool.

In a small bowl, mix feta crumbles, ricotta cheese, hot pepper paste and chopped parsley.

In a large oven safe dish, arrange zucchini slices, spoon cheese mixture and tomato mixture, then another slice of zucchini, repeat stuffing with cheese and tomato sauce couple times. When you are stacking the zucchini slices put large slices at the bottom, smaller slices on top. Finish with grated cheddar.

Place dish in an oven,and broil for 5 minutes, or until cheeses are melted.

Bon appetite !!


                                                                           ACORN SQUASH- RICOTTA CROSTINI
                                                                          
12 servings

 This one perfect fall harvest food, with bright colors and fresh taste..

Ingredients:

2 acorn squash,peeled,seeded, and sliced 2” wide
2 ½ Tablespoons olive oil, divided
Coarse sea salt and freshly ground black pepper
24 fresh sage leaves
1 cup ricotta cheese
½ teaspoon lemon zest
Fresh lemon juice
12 baguette slices, toasted

 Preheat oven 425 F degrees. In a large bowl, toss squash with 1 ½ tablespoons olive oil. Season with salt and fresh pepper. Sprinkle with pumpkin seeds and sun flower seeds. Arrange in a single layer on a rimmed baking sheet. Roast, tossing occasionally, until squash is golden, about 25-30 minutes. Let cool them on sheet. Cut slices into ½ inch cubes.

In a small pan, heat 1 tablespoon of olive oil over medium-high heat. Add sage, cook until edges begin to curl and turn dark green color, about 1-2 minutes. Using a slotted spoon, transfer them on paper towels.

Mix ricotta, lemon zest, and ½ teaspoon lemon juice in a small bowl. Season with salt and pepper.

CAN DO AHEAD: Acorn squash, sage leaves and ricotta can be prepared 1 day ahead. Store sage in airtight container at room temperature. Cover and chill ricotta mixture. Cover and chill acorns. Bring them to room temperature before serving.

Toasted baguette slices in 375 F degrees oven, for 10 minutes. When they still warm, spread 1 tablespoon of ricotta mixture on each slice. Top each with few acorn cubes, sprinkle more pumpkin and sun flower seeds. Drizzle crostini with lemon juice, and fresh pepper. Finish with 2 fried sage leaves on each crostini.



                                                                  GREEN BEANS WITH POACHED EGG
                                                                  4 Servings
                                                                 150 Calories Per Serving
Green beans are excelent source of fiber, and very low in calories..Last season we planted different variety of beans, we enjoyed to have colorful salads and dinners through using yellow beans, and purple variety beans. They looked cheerful and taste delicious !!

Ingredients:

24 ounces green beans or yellow,purple and green mix beans,washed,snapped,cut in half
2 heirloom tomatoes, cut in1/2 inch cubes
1 green bell pepper,cut in 1/2 inch cubes
1 yellow onion, chopped 
2 tablespoons red pepper paste
1 teaspoon extra virgin olive oil
salt and freshly ground pepper for taste
poached egg 

In a cast iron pot, add 1/2 cup water and olive oil. Add onion, pepper paste, stir to blend the paste completely. Add bell pepper,green beans, and top of them tomatoes, stir couple of times, add 2 tablespoons of hot water,salt and pepper. Close the pot's lid, and simmer for 30-35 minutes. 
When the beans cook completely, finish with poached egg on top,sprinkle with red pepper flakes and dry thyme and oregano.



                                                                                        SPICY SPREAD
                                                                                        6 Servings
                                                                                       190 Calories

This is my mom's recipe,whenever I make it, brings childhood memories to my mind.. 

Ingredients:

2 tablespoons tomato paste
2 tablespoons pepper paste
1 cup walnut,chopped coarsely
2 medium size potato,boiled,and meshed
5 garlic cloves,minced
 Dry mint,oregano,thyme, and basil
1 teaspoon coriander
1 tablespoon olive oil
Feta goat cheese,1" thick slice,meshed

In a big bowl,mix all the ingredients,mix with fork. Serve with multi grain bread. You can keep the left over spread in refrigerator up to 1 week.



                                                                                VEGGIE DELIGHT CONDIMENT
                                                                               10 Servings
                                                                               58 Calories Per Serving

This condiment can use as a sandwich spread,pasta sauce,pizza topping or just antipasto spread. It goes very well with foccacia.

Ingredients:


2 cups eggplant,finely diced
1 fennel bulb ,finely diced
3 roasted red pepper,finely diced
3/4 cup white onion,finely diced
1/2 cup artichoke hearts,finely diced
1/2 cup green-black mix olives,finely diced
10 Cremini mushrooms
3 garlic cloves,minced
1/4 teaspoon cayenne pepper
1/4 teaspoon smoke paprika
2 tablespoons sherry vinegar
1 tablespoon olive oil
Salt and freshly ground pepper
Handful fresh flat leaf parsley,minced

In a large skillet,heat the oil over medium-high heat. Add eggplant,fennel,roasted pepper,artichoke hearts.olives,mushrooms, and garlic. Saute until soften, add cayenne and smoke paprika, stir in vinegar, and add salt and pepper. 
Scrape mixture onto a large baking sheet and let it cool,sprinkle with parsley.
This condiment can store 1 week in refrigerator.




                                                      FARRO AND BEET SALAD WITH GOAT CHEESE
                                                      6 Servings
                                                      221 Calories Per Serving

Farro one of my favorite grain, often used in salads and soups,sometimes ground into flour, and use make pasta and bread in traditional Italian cuisine. Farro high in protein,fiber and magnesium. 
Farro's nutty and sweet flavor creates perfect balance with goat cheese tanginess and jalapenos spices in this salad. It's a great harvest salad for lunch or dinner..Very energize,refreshing taste,.

Ingredients:

1 big red beet
2 medium size yellow beet
1/2 seedless cucumber, cut in 1/4 inch cubes
1 yellow onion, chopped in small cubes
1 teaspoon red pepper flakes
4-5 fresh thyme springs, leaves separated
2 fresh rosemary spring, leaves separate
1 teaspoon dry tarragon
Handful mix microgreens,such as beet greens,broccoli greens,sunflower greens
9-10 big spinach leaves,washed,dry,chopped coarsely
1 jalapenos,chopped
1 small red pepper,1 small orange pepper,cut in small cubes
1 cup farro, washed couple times
6 ounce feta goat cheese,cut in cubes

Wash and trim the edges of beets,cover with aluminum foil tightly,roast in 400 F degrees oven for about 1 hour 20 minutes,until soften. Set aside,when cool to touch, cut in small cubes.
Wash farro with cold water couple of times, Put in a large saucepan,cover with water, add 1 teaspoon salt,bring to a boil,then simmer until farro cooked throughly,about 30-35 minutes. Drain and put aside.
In a big salad bowl,add onions,cucumbers,peppers,thyme,rosemary,spinach,microgreens,farro and beets.
Finish on top with feta cheese. 
You can make vinegarette for this salad,mix with olive oil,sherry vinegar,salt, pepper,and teaspoon of mustard. Pour over the salad.(Calories not included this sauce)



                                                        ROASTED BRUSSEL SPROUTS AND CAULIFLOWERS
                                                        4 Servings
                                                        143 Calories Per Serving

Brussel sprouts have natural cholesterol lowering benefits, and high in fiber and vitamin C. The cancer protection we get from Brussels sprouts is largely related to four specific glucosinolates found in this cruciferous vegetable.Although follow-up studies are needed, recent study puts at least one big approval on Brussels sprouts as a food that can provide fantastic health benefits without putting the thyroid gland at risk. Study showed no unwanted impact on people thyroid function. 
Nutty flavor of Brussel sprout goes very well with sweetness of almonds and cranberries..

Ingredients:

1 pound Brussel sprouts,washed,root part trimmed ,if sprouts are big cut in half lengthwise
1/2 small head cauliflowers,washed,florets separated
1/4 cup almonds,toasted in an oven lightly
1/4 cup dry cranberries
1 garlic cloves,minced
1 teaspoon olive oil
Regiano parmesan cheese for garnish,if desired
Salt and freshly ground pepper

In a big saucepan, boil the water with 1 teaspoon salt. Add Brussel sprouts and cauliflowers, just for 5-6 minutes,until their color turn to pale slightly. Drain and set aside.
Heated large saute pan,pour olive oil, add garlic,cook about 3-4 minutes,until fragrant. Add Brussel sprouts and cauliflowers,saute until browned on the edges and soften. Add salt,pepper, toasted almonds and cranberries, cook together another 5 minutes.
Serve with grated parmesan cheese,if desired. With parmesan cheese (1 tablespoon for each serving) calories will be 168 per serving.



                                                     WHITE BEAN - SPINACH PUREE WITH SAUTE MUSHROOMS
                                                     4 Servings
                                                    151 Calories Per Serving

Ingredients:

1 cup dry white beans or cannellini beans,soaked at least 3 hours in warm water
1 1/2 cups mix variety mushrooms,such as crimini,Shitake,Maitake,portabella
Handful fresh flat leaf parsley,chopped roughly
2-3 garlic cloves,minced
1 yellow onion,chopped
10-12 big spinach leaves,washed well,chopped roughly
2-3 springs fresh thyme
Salt and freshly ground pepper
2 teaspoons olive oil,separated

In a large pot,bring water to boil,add beans,simmer until beans cook throughly. Drain and set aside.
Separate saute pan, pour 1 teaspoon olive oil,add onion and garlic,saute until turn brown lightly and fragrant. Add thyme leaves,spinach and beans,cook just for another 2-3 minutes,season with salt and pepper..Let it cool. When it's cool enough,place in a food processor,puree until smooth.
Same saute pan,pour rest of the olive oil,add mushrooms,salt and pepper,cook until mushrooms soften.Add parsley and turn the heat off.
In a serving bowl,place bean-spinach puree, and finish top with mushrooms.You can serve this dish with pita slices,whole wheat crackers or rustic country bread slices.

 


                                                                                 CELERY SALT

This is a finishing salt recipe; you can use this for salads, dipping for fresh veggies, last touch for your cooking or in traditional French way, serving with bunch of vibrant color radishes.

Fleur de sel is the best quality salt, usually hand harvested from France’s Atlantic coasts. If you can not find Fleur de sel, you can use any kind of coarse salt for substitution. When you are buying celery stems, pick the bushier one with lots of leaves. For this salt recipe, we’ll use just leaves.

Ingredients:

Fleur de sel or pink Himalayan salt
Celery leaves only, washed and pat dry with paper towel

Preheat oven to 350 F degrees. On parchment paper lined baking sheet, bake celery leaves until they are dry, but not burned, about 10 minutes.
In a small bowl, put salt and inside of your palms crush the celery leaves into it. Mix well.
Serve with bunch of fresh radishes and toasted bread slices.

 


                                                                        MASHED ROOT VEGETABLES
                                                                        6 Servings
                                                                        225 Calories Per Serving

I can not think better way to celebrate the season than using all the roots vegetables in one dish with flavorful taste.This is our winter classic, Thanksgiving through Easter.Mix potatoes colors give pinkish-purplish hue on this mash which can be a perfect side on Valentine's dinner.


Ingredients:

3 parsnips,peeled,and cut into small pieces
2 celeriac roots,peeled,cut into small pieces
10 small size mix variety potatoes,such as purple,pink,yellow,peeled,cut into small pieces
1 granny smith apple,peeled, cut into small cubes
1 cup milk
Salt and freshly ground pepper
Fresh thyme and rosemary for garnish
1 small brie, cut into small cubes

In a large pot fill with water.Bring to a boil,add salt and parsnips,celeriac and potatoes. Cook them until soften, about 20-25 minutes.Drain and lay them on a baking sheet for drying a bit.
In a small sauce pan,pour milk and add apple slices,bring it to a boil,until apples soften.
In a food mill,mash all the roots together,then add milk-apple mixture.Add brie,salt and freshly ground pepper,mix well,until brie pieces melted.Garnish with fresh thyme and rosemary leaves.



                                                            GREEN TEA SOBA NOODLES WITH SPINACH
                                                           4 Servings
                                                           223 Calories Per Serving

I promised you “green month” challenge during St.Patrick celebrations. I think you can not get greener dish than this one. Not just look festive and colorful, taste delicious, as well. Pine nuts give the nutty sweetness; dry cranberries provide tartness and tomatoes give perfect balance acidity in this pasta.

Ingredients:

2/3 package green tea soba noodles
5-6 garlic cloves, peeled, chopped thinly
1 cup cherry tomatoes
¼ cup pine nuts
¼ cup dry cranberries
10 Kalamata olives, pitted, chopped roughly
10 green olives, pitted, chopped roughly
Salt and freshly ground black pepper
½ pound spinach, washed well, chopped roughly
1 teaspoon olive oil

In a pasta pot, fill with water and add salt, bring it a boil, then add noodles, stir occasionally to prevent sticking. Cook about 5-6 minutes. Drain, rinse with cold water quickly, set aside.

In a large wok, pour 1 teaspoon olive oil, add garlic and pine nuts, cook until garlic becomes fragrant. Add dry cranberries and tomatoes. Cook until tomatoes are soften. Add spinach and olives, cook until spinach are wilted and most of the water evaporated from wok .Add prepared pasta, mix with tongue until combine thoroughly.

Bon appetite !!



                                                                   COUNTRY POTATO SALAD
                                                                   6 Servings
                                                                   339 Calories Per Serving

During winter days, we don’t have many exciting ingredients, but we have colorful potatoes and root vegetables. Especially, I love using purple and pink potatoes, their vibrant color give freshness and enjoyment into this dish.  This salad is not classic potato salad, instead of using sour cream, mayo or butter I mixed with apples, pears and nuts. Very satisfying, filling salad as a side for your protein dish.

Ingredients:

10 medium size different variety potatoes, such as purple, pink, Yukon gold, peeled, cut into small pieces
1 Pink Lady apple, sliced thinly
1 Korean pear, peeled, sliced thinly
1 small head cauliflower, cut bottom part, florets separated, washed well
½ cup walnut, chopped roughly
1 yellow onion cut in half ring shape slices
Handful parsley, washed, chopped roughly
¼ cup dry cranberries
1 tablespoon olive oil
1 teaspoon aged balsamic vinegar
1 tablespoon caper berries
Salt and freshly ground pepper
1 teaspoon red pepper flakes
2 Eggs, boiled, chopped roughly (Optional)

In a large pot, cover potatoes with water and add salt. Bring it to a boil, then simmer, about 20-25 minutes, until they are soften.Drain, set aside.

In another pot, fill with water, when it’s boiling, add cauliflower. Cook about 5-8 minutes, until they are tender.Drain, and set aside.

To prepare vinaigrette, in a small bowl, whisk olive oil, balsamic vinegar, salt and pepper well, until combine thoroughly.

In a large salad bowl, put potatoes, cauliflowers, capers, onion rings, apple- pear slices, chopped parsley,walnut and cranberries. Mix lightly.Sprinkle with red pepper flakes. Drizzle with vinaigrette evenly, toss together to combine. You can add chopped eggs on top if desired.

Enjoy !!


                                    BAKED POTATOES WITH CHEESE - CAPERS - OLIVES - ROASTED PEPPERS
                                    2 Servings
                                    338 Calories Per Potato

OK it's the season for potatoes,but when I 'm eating them I need to feel great for getting other goodies,too. I never use cream or butter with baked potatoes,like classic recipies. Instead of butter I use shredded cheddar cheese,instead of salt,I use caper berries,pickle dills and olives and for smoky flavor,I use roasted red peppers. You can add any steam vegetables,such as broccolini florets,cauliflowers.I made those last weekend get together with friends,everybody fall in love with this..
When you are buying potatoes,go with the largest ones.They are easier to fill with lots of stuff,and they can hold better than small ones. You can bake them in BBQ,too.

Ingredients:

2 big russet potatoes,washed with potato brush well,pat dry
20 mix olives,pitted,chopped
2 tablespoons caper berries,drain,and wash
2 roasted red bell peppers,cut in small pieces
4 tablespoons cheddar cheese,shredded
Freshly ground black pepper
2 small pickle dills,cut in small pieces

Preheat oven to 425 F degrees.
Cover washed potatoes with aluminum foil tightly,and bake in preheated oven for 1 hour,until they are soften.

Cut potatoes in semi-half in lenght wise, back part still stay intact. With a spoon,loose potatoes inside until you reach the skin. 

Fill with cheddar cheese,pickle pieces,capers,olives and red peppers. Mix until combine and cheese start to melt.
Serve with freshly ground pepper.

 Bon appetite !!


                                                                 ROOT VEGETABLES POT PIE
                                                                 Makes 5 Pot Pie
                                                                649 Calories Per Pot Pie

I have a wonderful lobster pot pie recipe that we always enjoy..But I didn't want to make another trip to grocery,and I realized I had a huge basket of root vegetables sitting in the fridge. I decided to make a seasonal comfort food with twisting my original recipe and celebrate the season. 
Burdock root is a slender, brown-skinned root vegetable that grows to more than two feet in length. In Japanese cuisine, burdock is an all-purpose vegetable that's added to stews, stir-fried, and pickled.Burdock roots are excellent blood cleanser and diuretics,can be really good addition during your detox days.
Sunchokes are also known.Jerusalem artichoke. They look like a ginger roots and have a nutty-sweet taste..

Ingredients:

3 parsnips, peeled and cut into small pieces
1 carrot,peeled,cut into small pieces
4 mix color potatoes,peeled,cut into small pieces
4 medium size sunchokes,peeled,cut into small pieces
1 Gobo ( Burdock root ),peeled,cut into matchstick size pieces
15-20 white pearl onions,skin peeled
Salt and freshly ground black pepper
4 tablespoons milk ( hot ) or you can use heavy cream if desired 
1 tablespoon unsalted butter
1/2 cup all purpose flour
2 1/2 cups home made vegetable stock, you can use your root vegetables boiling water,too.

In a large saucepan,cook parsnips,carrots,potatoes,sunchokes and burdock roots in a boiling water for 8 to10 minutes,until they are still tender. drain,set aside.

Saute onions with the butter in a large saute pan on medium heat,until the onions are translucent,about 10 minutes. Add the flour and cook on low heat for 3 more minutes,stirring occasionally. Slowly add vegetable stock,salt and pepper. simmer for 5 more minutes. Add the hot milk.

Add drain root vegetables to pan,mix them until combine throughly.

Crust Ingredients:

3 cups all purpose flour
1 1/2 teaspoons salt
1 teaspoon baking powder
4 tablespoons unsalted butter,cold,diced
2/3 cup to 1 cup ice water
1 egg,beaten with 1 tablespoon water for egg wash

In a food processor fitted with metal blade,mix flour,salt and baking powder.Add the butter and pulse 10 times,until the butter is the size of the peas.With the motor running,add the ice water,mix only enough to moisten the dough,until just come together.

Take the dough out on a floured surface and knead quickly into a ball. Wrap the dough in plastic and allow it to rest 30 minutes in the refrigerator.

Preheat oven 375 F degrees.

Divide the dough in half and roll out each half to fit your ovenproof ceramic baking dish. Cut the dough 1/2 inch bigger than the opening of the dish.
Fill dishes with root vegetables mixture and finish top with crust. Crimp the crust edges, and brush with egg wash. Make 3-4 sleeves ( cuts) on the suface of crust.

Bake for 1 hour 15 minutes,(cover with aluminum foil in half way of cooking time ) until the top is golden brown and filling is bubbling hot.

 Bon appetite !!



                                                                          MUSHROOM CROSTINI
                                                                          Makes 14-15 Crostino
                                                                         
176 Calories Per Slice

One or two bites size, insanely delicious mini Italian appetizers are perfect for cocktail parties. You can make them in advance and store in the fridge, assemble and heat just before your guests are arrived.

Ingredients:

1 big portabella mushroom, washed with brush gently, chopped in small pieces
10-15 crimini mushrooms, washed with brush gently, chopped in small pieces
4 giant trumpet mushrooms, washed with brush gently, chopped in small pieces
4-5 Shitake mushrooms, washed with brush gently,chopped in small pieces
1 big size shallot, chopped
3 garlic cloves, one separated for rubbing the bread, rest minced
1 rosemary spring, chopped roughly
1 thyme spring, leaves separated
1 teaspoon lemon zest
½ cup Parmigiano Reggiano cheese, grated
1 cup aged cheddar, grated
½ whole wheat baguette bread (1/3 inch thick 14 to 15 slices)
1 teaspoon olive oil
2 tablespoons milk
Salt and freshly ground black pepper

Preheat oven to 375 F degrees. Rub crust of baguette with whole peeled garlic. Cut baguette bread 1/3 inch thick slices. Place them in parchment paper lined baking sheet, and bake for 8 to 9 minutes, until they are lightly browned. You can keep toasted baguette slices in air tight container for 2 days.

In a large sauté pan, pour olive oil, and heat pan on over medium high heat. Add shallots, cook for 3-4 minutes, until they are translucent. Add garlic, rosemary and thyme, cook until garlic became fragrant. Add mushrooms, salt and pepper. Stirring occasionally, cook until mushrooms are still tender, about 8-10 more minutes. Add milk and lemon zest. Set aside and let it cool.

When mushroom mixture cool, add cheeses, mix well. You can keep mushroom mixture in airtight container, in the fridge for 1 or 2 days.

Spoon mushroom mixture top on the baked baguette slices evenly. Place them in parchment paper lined baking sheet, and under broil heat them for 3-4 minutes, until cheeses are melted.


                                                             STEAM RICE WITH MIX VEGETABLES
                                                             8 Servings
                                                             271 Calories Per Serving

I had bunch of vegetables in the fridge, and I was thinking what to do with them. Suddenly I remembered my  friend Senay was talking about Persian crust rice-vegetable dish all the time. Unfortunately I didn't remember the whole recipe,but I want to make it in my way with miso and hot sauce that are not very Persian. So here we are,end up with beautiful,crunchy outside,soft inside rice-vegetable cake.

Ingredients:

3 cups wild mix rice,steamed
Half bunch of asparagus,thick stems peeled with vegetable peeler,cut into small pieces
1 leek,washed well with sitting in water filled bowl, cut thinly
1/2 pound green snap beans,cut in half
1 tablespoon white miso
1/2 cup hot water
1 tablespoon Korean spicy red pepper sauce
Salt and freshly ground black pepper
1 tablespoon olive oil

In a frittata pan or large saute pan,pour olive oil,add beans,asparagus and leek. Add salt and pepper.Cook just for couple minutes. Add steamed rice on top of the vegetables, and press tightly with your spatula.

In a small bowl,mix hot water,miso and red pepper sauce. Pour top on the rice mixture. Close lid and cook for 10 minutes on low heat. Then flip your pan,and cook another side for 10 to 15 more minutes on very low heat.

Flip rice cake on a large platter,serve with your protein dish. 



                                                         KALE - SPINACH - GARBANZO BEANS RICE
                                                         Makes 4 Servings
                                                         233 Calories Per Serving

I love to get all in one dish..You’ll get your daily veggies by kale, spinach and tomatoes, your protein by garbanzo beans, grain by rice and also healthy nuts and cranberries.
You can complete this delicious side dish with your seafood proteins.
Red pepper paste can be find in healthy stores in “international” isle, but be careful and taste before using, it can be little spicy. But overall; pepper paste spice taste keep balance with cranberries and pine nuts sweetness.

Ingredients:

1 bunch kale, about 10 medium leaves, washed well, thick center stem removed, chopped
5 roots of spinach, about 30 medium size leaves, let sit in water for a while and washed many times to rinse out the sand, chopped
2 tablespoons red pepper paste
2- 3 San Marzano tomatoes with their juice, roughly cut into chunks
1 yellow onion, chopped
3 garlic cloves, minced
½ cup mix wild rice
Salt and freshly ground pepper
¼ cup dry cranberries
2 tablespoons pine nuts
1 cup cook garbanzo beans, soaked beans overnight, cook with boiling water until soften
10 cherry tomatoes, some cut into half

In a large pan, pour 1 teaspoon olive oil, and cook onion and garlic, until they are translucent. Add red pepper paste and San Marzano tomatoes with their juice. Add rice mixture and cook about 30 to 35 minutes, until rice is soften.

Add chopped garbanzo beans, cherry tomatoes, kale and spinach. Cook about 5 minutes, and then add pine nuts and dry cranberries into mixture. Taste with salt and freshly ground black pepper. Cook couple more minutes with stirring occasionally.

Bon appetite !!



                                                            RAW ZUCCHINI SALAD WITH BEAN CROSTINI
                                                            Makes 2 Servings
                                                            116 Calories Per Salad Plus 246 Calorie from 1 Slice Crostini

We try to eat our vegetables raw as much as we can. Some vegetables are really easy to marinate or eat raw, such as zucchini, beet, kale, snap peas..

This is a summer salad with lemony marinate and fresh green sprouts. Refreshing taste, very filling with complex flavor combinations, this salad will not dissapointed you.

Ingredients:

1 medium size zucchini, peeled, cut into thinly slices (use mandoline or peeler for thin slices)
1 tablespoon pine nuts
1 lemon, juiced
1 teaspoon olive oil
Salt and freshly ground black pepper
Lemon zest from 1 lemon
1 teaspoon juniper berries, crashed
1 teaspoon elder berries, crashed
Micro green sprouts, such as dark cabbage greens, beet, broccoli
1 tablespoon honey
1 teaspoon tahini sauce

In a large bowl, mix all the ingredients, except microgreens. Marinate zucchinis overnight in the fridge.

In a serving plate, put microgreens in the center. Place zucchini slices top on by folding like ribbons. Drizzle with some marinate juices, and nuts-berries around them.

Serve with red bean crostini.

Red Bean Crostini Ingredients:

1 cup cooked red bean, soaked overnight, cooked in boiling water until soften
1 garlic clove
2 tablespoons olive oil
1 tablespoon lemon juice
1 tablespoon water
Salt and freshly ground black pepper
1 teaspoon cumin
1/2 teaspoon dry oregano
1/2 teaspoon coriander
1/2 teaspoon dry basil
1/2 teaspoon red pepper flake
Touch of lemon zest
Bread slices

In a food processor, mix all the ingredients. Spread bean mixture on thinly sliced bread, sprinkle with grated parmesan cheese. Broil bean crostini for 3-4 minutes, until cheese melted. 


                                                            CRUSTLESS CABBAGE-POTATO QUICHE
                                                            Makes 8 Slices
                                                            106 Calories Per Slice

You’ll be surprise, how these two simple ingredients come together tastefully and turn out delicious side dish. It will be perfect with yogurt - garlic and mix herb sauce, also great for game nights with chips and pita slices. Guilt-free side dish for any occasion. LOOK AT THEIR CALORIES !!

Ingredients:

1 small savoy cabbage, discard outer leaves, sliced thinly
4 medium mix variety potatoes, peeled, cut into small cubes
1 sweet potato, peeled, cut into small cubes
1 yellow onion, chopped
4-5 springs fresh oregano
4-5 springs fresh thyme
3-4 spring fresh mint
1 teaspoon cayenne pepper
Salt and freshly ground black pepper
4 tablespoons grated cheddar cheese
1 teaspoon olive oil
1 cup Greek plain yogurt mix with 1 minced garlic clove and mix herbs, for garnish

In a medium pot, filled with water, boil cabbage slices for 5 minutes. Drain and set aside.

In a medium pot, filled with water, boiled potatoes until they are soften. Drain, and mash them with potato masher. Season with salt,pepper and cayenne pepper. Add chopped herb mixture.

In a large pan, pour olive oil, saute onion and cabbage for 10 minutes. Place onion-cabbage mixture into mashed potato mixture. Mix well. Place them into same pan again, cook by pressing spatula, until crust formed, 10 minutes for each side. You can use two identical pans for flipping the quiche .

Add grated cheddar on top. Finish in oven, broil quiche until cheese melted.
 

Serve with yogurt-garlic and mix herb sauce.

Bon appetite !!

 

                                                               HERB – RICE STUFFED VEGETABLES
                                                               Makes 4 Stuffed Bell Peppers,1 Zucchinis,1 Tomato and 1 Eggplant
                                                               175 Calories Per Stuffed Vegetable     
      

There are so many versions of stuffed pepper recipes out there. Mine is packed with flavor from tomato -pepper paste, pine nuts and currants and freshness from fresh herbs, even I didn't need to use oil or butter. Originally my family used dry peppers and eggplants for stuffing which give very special tartness and taste to this dish.

When you are preparing bell peppers, cut top part and take seeds out, clean the cavity. For tomato, cut top part and keep it to use as a lid. For eggplant and zucchini, peel with vegetable peeler like a zebra pattern, cut in half, empty seeds and inner part with a knife or spoon.

LOOK AT THEIR CALORIES !!

Ingredients:

2 yellow bell peppers, cut top portion, clean the seeds
2 orange bell peppers, cut top portion, clean the seeds
1 zucchini, peeled, cut in half, discard seeds and inner part
1 small eggplant, peeled, cut in half, discard seeds and inner part
1 big tomato, cut top portion, empty seeds and reserve for fillings
1/3 cup brown rice, washed
1/4 cup pine nuts
1/4 cup currants
Salt and freshly ground black pepper
2 tablespoons hot red pepper paste
2 tablespoons tomato paste
Handful fresh parsley, chopped
6-7 springs fresh oregano, chopped
4-5 spring fresh thyme, just leaves
6-7 springs fresh mint, chopped
1 tablespoon dry tarragon
3-4 springs fresh dill, chopped
1 teaspoon dry basil
1 yellow onion, chopped
1 garlic cloves, minced
1/5 package of firm tofu, cut into small cubes
1 tomato, sliced thickly for capping

In a small pot, filled with water and one teaspoon of salt, cook rice for 10 minutes. Drain and set aside.

In a mixing bowl, put chopped onion, garlic, fresh and dry herbs, pepper paste, tomato paste, pine nuts and currants. Add reserved tomato seeds, tofu pieces. Season with salt and pepper. Add semi-cooked rice into this mixture, and mix well.

Stuffed prepared bell peppers, zucchini, eggplant and tomato with filling mixture. Place thick sliced tomatoes on top as lid.

Place stuffed vegetables closely each other into heavy cast iron pot. Fill with ½ cup water, and cook for 30-35 minutes, or until rice is soften. Check water level occasionally, add if needed.

Bon appetite !!



                                                            OVEN BAKED MASHED ROOT VEGETABLES
                                                            Makes 6 Patties
                                                            98 Calories Per Patty

These patties are perfect for appetizer parties, one or two bites,and  delicious. I made them with carrot, sun chokes and parsnip, but you can use potatoes instead.. This easy to make patties are very tasteful and contain ZERO OIL.

Sun choke also known as Jerusalem artichoke is a tuber shape root vegetable and very nutritious component for salads and side dishes.

Because of parsnip is the toughest vegetable of all, I cook it separately than others.

Ingredients:

1 carrot, peeled, cut into small pieces
1 parsnip, peeled, cut into small pieces
3 sun chokes, peeled, cut into small pieces
2 eggs, one egg yolk separated for brushing
1/2 cup grated cheddar
Salt and freshly ground black pepper
Pinch of cayenne pepper
1/2 teaspoon dry oregano
1/2 teaspoon dry thyme
1/2 cup panko or any bread crumb

Preheat oven to 400 F degrees.

In a small pot, fill with water, add salt. Cook carrot and sun choke together, until soften. Another pot, fill with salty water, cook parsnip, until soften. 

Place cooked root vegetables in a bowl, and smash with potato masher. Season with salt and pepper. Add oregano, thyme, cayenne, shredded cheddar, panko,1 whole egg and 1 egg white. Mix well.

On a parchment paper lined baking sheet, make small patties from vegetable mixture. Brush with egg yolk and bake for 20-25 minutes, or until lightly golden on top.

Enjoy !!




                                        RED WHEAT BERRY - BLACK EYED PEAS - RAINBOW CHARD WITH DRY FRUITS
                                        Makes 6 Servings
                                        306 Calories Per Serving

I really like "whole in one" dishes. You can get your daily protein, vegetables, vitamins and minerals from this delicious-earthy dish.

Red wheat berries are true whole grain - whole wheat kernels. Wheat berries are loaded with nutrients and are easy as to prepare like rice. Cooked wheat berries have a chewy - nutty, earthy flavor.They can be eaten as delicious breakfast with milk and fruits or they can be mixed with vegetables and beans to complete tasteful salads. They are packed with protein, fiber and iron. You can store uncook wheats in the fridge for months.

Black eyed peas can be found healthy food store bulk isle and you can store dry peas at room temperature in the container. They are excellent source of vitamin B 1, fiber, magnesium and phosphorus and zinc.


Ingredients:

1 cup dry black eyed peas, washed and boiled in salty water until they are soften
1 cup dry red wheat berry, washed and boiled in salty water until they are soften
1 bunch rainbow chard, washed, thick middle stem removed, chopped thinly
4 dry fig, sliced
4 Medjool dates, pitted, sliced
1 leek, washed well with separating layers, sliced thinly
2-3 fresh garlic cloves, sliced thinly
2 San Marzano tomatoes and 2 tablespoons juices, chopped
1 tablespoon red pepper paste
1/4 cup dry cherries
1 teaspoon olive oil
Salt and freshly ground black pepper

In a large saute pan, pour olive oil, and cook garlic and leek together for 5 minutes. Add tomatoes, juices and red pepper paste. Mix to combine throughly.Add chard leaves, cooked red wheat berries, cooked black eyed peas, figs, dates and cherries. Season with salt and pepper. Stir occasionally cook until chard leaves are wilted.

Bon appetite !!



                                         POTATO - SPINACH - FETA PATTIES
                                                                    Makes 7 Patties
                                                                    249 Calories Per Patty

These delicious veggie patties are very easy to make and great when they are eaten with breakfast or salad greens.

It's a perfect way to serve spinach to kids. They are going to love these patties without knowing that they are loaded with spinach.

Ingredients:

2 pounds spinach, leaves only, washed well, chopped roughly
4-5 potatoes, peeled, cooked in boiling salty water until soften, mashed
1/2 pound French feta goat cheese, crumbled
2 egg yolks
2 tablespoons all purpose flour
Salt and freshly ground black pepper

Coating ingredients:

2 whole eggs, whisk lightly
3 tablespoons all purpose flour

In a large pan, put spinach leaves, and cook for 5 minutes or until wilted. Drain, and remove excess water from spinach by squeezing with your fingers.

In a large bowl, put feta crumbles, egg yolks, 2 tablespoons flour, spinach, and mashed potatoes. Season with salt and freshly ground pepper. Mix it until combine.

Give mixture patty shape with spoons. First coat patties with egg, then flour. In a large pan, pour 1 teaspoon vegetable oil, and cook patties until lightly brown.

Serve with salad greens.

Bon appetite !!



                                                                         BABAGANOUSH MY WAY
                                                                         Makes 6 Servings 
                                                                         92 Calories Per Serving

Babaganoush is a tasty vegetarian spread / dip; is not only easy to make actually flavor improves after a day or two.
You can serve it with toasted pita wedges.

Classic recipe for making babaganoush, is simply mixing fire roasted mashed eggplant, garlic, tahini sauce, and lemon juice. I want to enrich the taste and flavors, by adding zucchini, yogurt, fresh garlic and onion. Instead of mashing the veggies, I prefered to keep them in bite size chunks. I diluted yogurt-tahini sauce with yogurt juice ( usually collects on surface of yogurt ) instead of olive oil, because tahini sauce provides plenty oily taste into this dip.

Perfect for summer entertaining, very creamy, slightly sweet, light, and definitely addictive.. DELICIOUS !!

Ingredients:

1 medium eggplant, peeled irregularly, cut into small cubes
1 medium zucchini, peeled, cut into small cubes
1 yellow onion, chopped
1 fresh garlic, root part only, sliced thinly
2 tablespoons red pepper paste or tomato puree
1/2 cup water, hot
1 teaspoon olive oil
Handful fresh flat leaf parsley, chopped
2 tablespoons tahini sauce
4 tablespoons plain Greek yogurt, some juice from yogurt
1 garlic clove, minced
1/2 lemon, juiced
Salt and freshly ground black pepper
Fresh purple basil leaves for garnish

In a large saute pan, pour olive oil and add onion and fresh garlic slices. Sautee them until became translucent, add red pepper paste, stir to mix completely.. Add eggplant, zucchini and parsley. Season with salt and pepper. Stir occasionally, add hot water, cook veggies until soften.

in a small bowl, mix yogurt, tahini sauce, lemon juice and minced garlic, to dilute the sauce, add yogurt juice or 1/4 cup drinking water.

in a mixing bowl, mix veggies with yogurt-tahini sauce well. Garnish with basil leaves.Serve with oven toasted pita wedges.

Bon appetite !!



                                                                 FRESH PEA - SUN DRIED TOMATO SPREAD AND 
                                                                 FETA GOAT - COTTAGE CHEESE - FRESH HERBS DIP ON PEPPER SLICES
                                                                 Makes 4 Big Slices
                                                                163 Calories Per Slice

I always enjoy using veggies and fruits as a serving dish, especially for parties..This is an excellent way to serve your dips and spreads for summer gatherings. You can mix red, yellow, orange and green pepper slices on serving tray and it will not just look so fresh and summery, taste unbelievably delicious as well..


Sun dried tomatoes already have salty flavor, be careful when you are adding extra salt into this spread.

Ingredients:

1 red bell pepper, sliced 1" thick, seeds removed
1 green bell pepper, sliced 1" thick, seeds removed
1/2 pound fresh English pea, pods discarded, cooked peas in a boiling salty water for 5 minutes, drain
7-8 sun dried  tomatoes, soaked in hot water until soften
2-3 garlic cloves
1 tablespoon olive oil
1 tablespoon water
Salt and freshly ground black pepper
1/2 cup cottage cheese
1/2 cup French feta goat cheese, crumbled
Pinch of cayenne pepper
3-4 springs fresh thyme, chopped
1-2 springs fresh rosemary, chopped
2-3 springs fresh oregano, chopped
1-2 leaves fresh mint, chopped
3-4 leaves summer savory
4-5 leaves fresh basil, mix variety

In a medium bowl, put cottage cheese and feta goat crumbles, mix well with chopped herbs. Season with cayenne and freshly ground black pepper. Set aside.

In a blender or food processor, mix cooked peas, sun dried tomatoes, olive oil, garlic cloves, water and freshly ground pepper. Chopped until it's creamy and smooth, you may need to add more water.

In a serving plate, place pepper slices, and filled with spread and dip evenly.

Enjoy !!


                                                FRESH PEA - CARROT - RAINBOW CHARD STUFFED POTATO ROLLS
                                                Makes 10 Slices
                                                59 Calories Per Slice Without Yogurt Sauce

I call this one " veggie delight " with mash potatoes rolled over fresh peas, carrots and rainbow chard leaves, also served with grilled zucchini slices and plain yogurt.
It can be a nice side dish or perfect balanced lunch for any day.

LOOK AT THE CALORIES !!

Ingredients:

5 medium size potatoes, cooked in a boiling water until soften
1 carrot, peeled, diced
1 cup fresh peas, cooked in a boiling water for 5 minutes or until they are tender
1 teaspoon olive oil
2 tablespoons milk
6-7 small rainbow chard leaves, soaked in a boiling water for couple minutes, or until soften, squeezed excess water, chopped thinly
1 zucchini, sliced, brush with olive oil lightly and season with salt and freshly ground black pepper, grilled
1/2 cup plain Greek yogurt, diluted with water until creamy

In a large bowl, mash cooked potatoes with salt, pepper, milk and olive oil. Let it cool.

On a cutting board, place plastic wrap and spread mashed potatoes evenly with back of spoon about 1/2 inch thick. Put chard leaves, carrots and peas in the center, than roll over potato mash by helping with plastic wrap. Squeeze log with your hands, and refrigerate for 3-4 hours.

Serve potato slices with grilled zucchini and plain yogurt on the side.

Enjoy !!


                                                            CARROT SHAPED MASHED POTATO
                                                            Makes 18-19 Carrots In Variable Sizes
                                                            52 Calories Per Carrot

This was one of the fun dish from our first harvest party at farm last weekend. Because of the farm theme; I tried to serve all the dishes either vegetable or animal shape. I'll post most of them in this week.

Classic mashed potato mix with turmeric, onion and tomato paste, and shaped like carrots and finished with couple springs of fresh parsley. Also it could be a perfect dish for kids birthday or Easter brunch table..


Ingredients:

7-8 medium size mix variety potatoes, peeled, cut into small cubes
1 teaspoon turmeric
1 yellow onion, chopped
2-3 tablespoons tomato paste
1 tablespoon pepper paste
Salt and freshly ground black pepper
1 teaspoon olive oil
Fresh flat leaf parsley for garnish

In a large pot, filled with salty water, cook potatoes until tender. Drain, and let it cool.

In a medium pan, pour olive oil, cook onion until translucent, then add tomato paste, pepper paste, salt and pepper. Cook for 5 more minutes together.

In a large bowl, mash potatoes with masher. add onion mixture and turmeric, mix well until combine.

With your hands shape mashed potatoes like carrots in variable sizes. Transfer carrots into large platter, finish with fresh parsley springs on top part. For making realistic carrots, with a knife tip , make small cuts on sides.

Bon appetite !!



                                    ZUCCHINI - MIX HERBS - YOGURT DIP
                                                            Makes 4 Servings, 2 Big Bowls
                                                            138 Calories Per Serving

This one is an amazing dip/spread for your summer parties.
Very creamy, and flavorful spread for your rolls and sandwiches as well..It's a guilt-free dish, nutritious and loaded with zucchinis and fresh herbs. Tahini sauce gives little sweetness, but herbs, zucchinis and yogurt keep the balance of flavor. After taste this, guaranteed you'll never want to use mayonnaise or sour cream into your dips.

As I always said yogurt is digest easier than milk. Many of the yogurt made using with active-good bacteria, means probiotics, which literally refers the "living organism" that can provide health benefits when eaten adequate amounts. Your digestive track needs healthy amount of good bacteria for digesting better. Yogurt is a good source for protein, calcium, vitamin B-2,
vitamin B-12, potassium and magnesium.

LOOK AT THE CALORIES !!


Ingredients:

4 large zucchinis, peeled, grated with large holes, drained excess water, squeezing by hands
1 cup plain Greek yogurt
2 tablespoons tahini sauce
1 garlic cloves, crushed by garlic press
Salt and freshly ground black pepper
1 yellow onion, chopped
1/2 lemon, juiced and zested
1 teaspoon olive oil
Handful mix variety fresh herbs, such as purple basil, Thai basil, mint, oregano, tarragon, summer savory, dill and lemon balm, chopped

In a large pan, pour olive oil, sautee onion until translucent. Add zucchinis and sautee until excess water almost evaporated.

In a large bowl, mix all the ingredients together. Finish with fresh basil leaves.

Enjoy !!



                                                                           OVEN ROASTED KALE CHIPS
                                                                           Makes 24 Leaves
                                                                           10 Calories Per Leaf

Growing kale is very easy and rewarding for new gardeners. Last season; when they've started to grow in our veggie-garden, they've never stopped producing for a long time. Everyday we were harvesting big bunches of fresh leaves; then we started to make oven roasted chips to consume them more than usual. This is an amazing way to eat bunches of nutritious, healthy greens without knowing. They're not loaded with salt; neither deep fry; like their store bought counters..Guilt - free snack for any time..

Delicious, addictive, great in every way;  as an afternoon snack or garnishing salads and soups.

Dinosaur or Lacinato kale is the best variety for chips making..

LOOK AT THE CALORIES !!

Ingredients:

24 kale leaves, washed, pat dried
1 tablespoon olive oil
Coarse sea salt and freshly ground black pepper

Preheat oven to 250 F degrees.

In a large bowl, place kale leaves and pour olive oil. Mix with your hands until combine evenly.

Transfer leaves onto parchment paper lined baking sheet. Don't overlap or overcrowd them. Season with salt and pepper lightly.

Dry leaves in batches, until they are crispy, about 20-25 minutes.

Bon appetite !!



                                                         VEGETARIAN CHILI WITH RAINBOW CHARDS
                                                         Makes 6 Servings
                                                         280 Calories Per Serving

This is an amazing tasty, earthy and delicious-hearth warming comfort food for the whole family in summer or winter. Different tomato base gave more complex flavor, also chard leaves added nice tartness into this classic chili recipe. If you prep and cook the chili the night before, then reheat the next day, flavor will be better.


Ingredients:

1 cup dry kidney beans, soaked overnight, drain and cooked in a boiling water until soften
1 cup dry black beans, soaked overnight, drain and cooked in a boiling water until soften
1 yellow onion, chopped
4 garlic cloves, minced
1 red bell pepper, cut into small cubes
1 medium size carrot, cut into small cubes
1 teaspoon olive oil
2 tablespoons tomato paste, preferably homemade
1 tablespoon pepper paste, preferably homemade
1/2 can San Marzano tomatoes with juice, cut into small chunks
2 heirloom tomatoes, cut into small pieces
1 tablespoon smoked paprika
Salt and freshly ground black pepper
1 tablespoon ground cumin
1 tablespoon chili powder
1 tablespoon dry oregano
1 Habanero chili, diced
10-12 leaves rainbow chard, chopped

In a cast iron-heavy pot; pour olive oil, add onion, garlic, tomatoes, tomato and red pepper paste, red bell pepper , chili powders, cumin, Habanero chili, oregano and carrot. Season with salt and pepper to taste. Cook until seasonings are aromatic and vegetables are tender. Stir beans and chard leaves. Cook for another 5 to 10 minutes together. Let it rest for 10 minutes before serving with closed lid.

Transfer chili into serving bowls, and garnish with lime wedges and shredded cheddar cheese.

Bon appetite !!



                                     ASIAN INSPIRED SEASON VEGETABLES
                                                             Makes 4 Servings
                                                             131 Calories Per Serving

Asparagus, newly harvest heirloom carrots and snap peas in Asian inspired sauce, how could it be wrong ?
I always enjoy to eat vegetables on the raw side while they can still look lively in their true-bright color and flavor.

It's very easy to make and can be delicious-nutritious side dish in any time.

LOOK AT THE CALORIES !!

Ingredients:

12 stems asparagus, trimmed at bottom about 1 inch, thick stems peeled with vegetable peeler, cut in half lengthwise
20 snap peas, trimmed both ends
4 mini-heirloom carrots, washed and peeled, cut in half lengthwise
1 tablespoon sesame seeds, toasted
2 tablespoons tamari soy sauce
2 tablespoons mirin
1 tablespoon sesame oil
2 tablespoons brown rice vinegar
Pinch of cayenne
3 garlic cloves, minced
2 tablespoons fresh ginger, grated
1 teaspoon honey or agave
1 Habanero pepper, sliced for garnish

In a large pot, fill with salty water, bring it to a boil. Cook asparagus, snap peas and carrots for 5 minutes, or until they are still have a bite. Drain, place into ice filled cold water.

In a small bowl, mix soy sauce, mirin, brown rice vinegar, sesame oil, cayenne, honey, garlic and ginger.

In a serving plate, place vegetables and drizzle with sauce. Sprinkle with sesame seeds. Garnish with Habanero pepper slices.

Enjoy !!



                                     MIX GREEN ROLLS WITH RICOTTA CHEESE - HERB AND ROASTED RED PEPPER
                                     Makes 1 Log About 10 Slices
                                     146 Calories Per Slice

Spinach, chard leaves, kale and beet greens pureed together and rolled with ricotta cheese-herb mixture and roasted red pepper slices.  This nutritious, easy to make appetizer will become your weekend entertaining regular.

If you are buying beets with their greens like me, you'll end up bunches of greens in your fridge. This recipe is a great way to use extra greens.

Beet greens are delicious and can be prepared like spinach and chard. They are rich in nutrients, concentrated in vitamins and minerals.


Ingredients:

20 rainbow chard leaves, washed,  middle thick stem removed
5 kale leaves, washed, middle stem removed
10 stems beet green, washed, leaves only
5-6 spinach, washed
4 large organic eggs, white and yolk separated
3 tablespoons breadcrumbs
3 tablespoons grapeseed oil or any other vegetable oil
Salt and pepper
1 cup ricotta cheese
Handful mix fresh herbs, such as basil, tarragon, rosemary..
3 roasted red pepper, sliced thinly

In a food processor, puree all the greens together.

In a large bowl, mix pureed greens, egg yolks, breadcrumbs, vegetable oil, salt and pepper with spatula. Set aside.

Preheat oven to 400 F degrees.

In a standing mixer with fitted wire attachment, whisk egg whites until became snowy white and thick.

Carefully fold egg white mixture into green mixture. Spread onto parchment paper lined baking sheet. Bake 15 to 20 minutes, lightly brown on the edges. Transfer hot green mixture onto cutting board immediately with parchment paper. Roll over on itself from one of the long side and cover with clean kitchen towel for 10 minutes.

In a small bowl, mix ricotta cheese with chopped herb mixture.

Transfer roll onto counter, open the roll and take out the parchment paper. Spread with ricotta-herb mixture evenly. Place roasted pepper slices in the center, and roll over on itself again. Before serving, slice them.

Bon appetite !!



                                                             SMASHED FRESH PEA - HERB SPREAD
                                                              Makes 2 Cups
                                                              305 Calories In Whole Puree

Freshly shelled peas, tahini sauce, just a drop of olive oil, freshly picked herbs, mix variety olives, lemon juice, salt and pepper, before serving finished with thick slice of roasted beet.. Simple-nutritious but flavor is complex with fresh ingredients..Just as tasty as it looks..


Ingredients:

1 1/2 cups shelled peas, cooked into boiling water for 2-3 minutes, drained and place into ice fill water
1 tablespoon tahini sauce
1 teaspoon olive oil
Handful fresh herbs, such as tarragon, basil, thyme, mint, lemon balm, summer savory..
Salt and freshly ground black pepper
5-6 mix variety olives, pitted, chopped
1 lemon, juiced
2 tablespoons water for diluting

In a food processor or blender, place all the ingredients together, puree until smooth. Serve with sprinkled fresh herbs and roasted beet slices.

Enjoy !!

     


                                            

                                                       ZUCCHINI BURGER WITH HOME - MADE WHOLE WHEAT BUNS
                                                       Makes 4 Buns, 7 Patties
                                                       94 Calories Per Patty, 331 Calories Per Bun

These satisfying, moist, flavor packed patties
served with whole wheat hot buns and home-made mustard. Making mustard at home is very easy and avoids all unnecessary ingredients that we are consuming with store bought ones.
Simply mix dry mustard, water, olive oil and lemon juice, turn into delicious-healthy mustard in 2 minutes.

Whole wheat buns can be quick fix for dinner or parties..

Zucchini Patty Ingredients:

4 small zucchini, peeled, grated with small holes, squeezed excess water completely
2 tablespoons golden brown rice, boiled in water until soften
2 large organic eggs
Salt and pepper
5 tablespoons panko or any breadcrumb
8 tablespoons all purpose flour
4-5 springs fresh dill, chopped
4-5 springs fresh flat leaf parsley


In a large bowl, mix all the ingredients together.

In a large pan, pour 1 teaspoon grapeseed oil, when it's hot, pour 2 tablespoons zucchini mixture, and cook until golden color on both sides. Transfer patties onto paper towel lined plate.

Whole Wheat Bun Ingredients:

3 cups whole wheat flour plus more for kneading
1 1/4 cup milk, warmed 104-114 F degrees
1/2 package active dry yeast
1 teaspoon sugar
1 teaspoon salt

In a small bowl, pour milk, sugar and yeast, mix with your fingers. Allow to activate for 10 minutes, until bubbles come out to surface.

In a large bowl, pour flour and salt, mix until corporate. Make a well in the center of the bowl, add yeast mixture. Knead until dough becomes smooth and elastic. Place dough into oiled bowl, cover with plastic wrap and clean kitchen towels. Allow to rise until dough doubled in size.

Preheat oven to 400 F degrees.

Make 4 equal balls from dough and place onto parchment paper lined baking sheet. Place a small, water filed ramekin on center of baking sheet. This will make your buns softer. Sprinkle with flour on their top. Bake for 20-25 minutes, until lightly brown on top.

Home-made Mustard Ingredients:

1/2 cup water, warmed
3 tablespoons olive oil
3 tablespoons lemon juice
1/2 cup dry mustard

In a medium bowl, mix well dry mustard with half of water. Add rest of the water, olive oil and lemon juice, stir until mixture has paste like- thick consistency. Place into jar, and keep in the fridge for aging. Taste will be better after 2-3 days resting.

Home-Made Dijon Mustard Ingredients:

1 cup dry mustard or 1/2 cup dry mustard 1/2 cup grated horseradish root mixture
2 cups dry white wine
1 yellow onion, chopped
2 garlic cloves, minced
3 tablespoons honey
1 tablespoon olive oil
1 teaspoon salt

In a medium size pan, pour wine, add onion and garlic, bring it to a boil, then simmer for 5-6 minutes. In a blender puree onion-garlic mixture until smooth.

In a medium pan, pour onion-garlic puree, mix with mustard powder, honey, salt and olive oil. Heat slowly until thickened.

Pour mixture into jar, let keep it in the fridge for a week before using.

Bon appetite !!



                                                                           SPICE ROASTED CHICKPEAS
                                                                            Makes 4 Cups Chickpeas
                                                                            217 Calories Per Cup

I can not think healthier afternoon snack than this. It's little time consuming to prepare but totally worth the work.. Delicious, addictive and great protein source for your body..

Garbanzo beans are, like other legumes, good source of fiber and can support digestive tract function. They are containing valuable amounts of antioxidant nutrients like vitamin C, vitamin E and beta- carotene and plus more concentrated antioxidant,  phytonutrients.
Recommendations to get maximum health benefits from legumes, they have been consumed at least 4 days a week and amount is about 1-2 cups range per day. So any amount of legumes addition in to your meal will help to create healthy- well balanced diet.

Ingredients:

2 cups dry garbanzo beans, washed, cooked in a boiling water until soften, drained, dried by layering and with paper towels
1 tablespoon olive oil
1/2 teaspoon cayenne pepper
1 teaspoon cumin seed, grounded in a hand mortar 
1/2 teaspoon turmeric or curry powder
Salt for taste 

In a medium bowl, mix all the ingredients except garbanzo beans. Set aside.

Preheat oven to 400 F degrees.

Onto parchment paper lined baking sheet, stirring occasionally, roast dried garbanzo beans for 25-30 minutes. They have to crispy but their color doesn't suppose to change.

Place roasted garbanzo beans into sauce bowl, and mix until coated completely. Transfer them onto parchment paper lined baking sheet again, and roast 10 to 15 minutes more. When you take garbanzo beans out of oven, immediately place them paper towel lined plate. You can serve it warm or cold.

Roasted beans can be stored in an air tight container for couple of days.

Bon appetite !!



                                                                        HASSELBACK POTATOES
                                                                        Makes 6 Potatoes
                                                                        184 Calories Per Potato

These baked potatoes prepared by cutting many slits top on the potatoes, stuffed with garlic slices and fresh herbs, then coated with olive oil lightly.
They cooked more quickly and
kept their skin crispier than usual..

Ingredients:

6 medium size potatoes, brushed well, dried
3 garlic cloves, sliced thinly
1 tablespoon olive oil
Handful fresh herb, such as thyme, rosemary, lemon verbena, chopped
Coarse salt and freshly ground black pepper

Preheat oven to 400 F degrees.

Place potatoes onto cutting board, flat side down. Carefully cut potatoes very thinly,almost all the way through. Brush with olive oil all over and between layers. Insert garlic slices and herbs in between slits. Sprinkle with salt and pepper.

Place potatoes onto parchment paper lined baking sheet, and bake them for 50 minutes or until soften inside.

Enjoy !!




                                                 YOGURT AND SPICE COATED OVEN BAKED POTATOES
                                                 Makes 2 Servings
                                                 554 Calories Per Serving

You can use same sauce for zucchini, eggplant, cauliflower or any vegetables you like. Sauce is similar to tandoori sauce which is used in Indian cuisine widely. Yogurt sauce gives nice-herbal crunchy outside to potatoes while keeping inside soft. So tasty, guaranteed they won't last long on the table.. It can be great side dish for sea foods.

Pick the smallest available when buying the potatoes.You can use them peeled or with skin.. 


Ingredients:

8 small mix variety potatoes, peeled, boiled in half way done
2 tablespoons coriander seeds
2 tablespoons cumin seeds
1 tablespoon red chili powder
2-3 grains cardamom, seeds only
1 teaspoon turmeric
1 tablespoon red pepper paste or tomato paste
1 cup plain Greek yogurt
1/3 cup water for diluting
Sea salt and freshly ground black pepper
Pinch of cayenne pepper
2 tablespoons fresh herbs, such as rosemary, thyme, tarragon, summer savory, chopped

In a large pan, toast cumin and coriander seeds lightly until they are fragrant. Set aside, let them cool. Grind spices in a spice grinder or a hand mortar.

In a large mixing bowl, mix yogurt, water, ground seeds, turmeric, cardamom seeds, red chili powder, red pepper paste, sea salt, black pepper and chopped herbs together. Coat potatoes evenly with this sauce. Let them marinate at least 1 hour, but ideally 12 hours.

Preheat oven to 400 F degrees.

Prepare baking sheet by covering with aluminum foil and brush lightly on surface with olive oil. Place potatoes onto baking sheet, and bake for 15-20 minutes, until golden brown color. In half way of cooking, flip potatoes on other side.

Enjoy !!



                                          COLD STUFFED EGGPLANTS
                                                                      Makes 4 Eggplants
                                                                      132 Calories Per Eggplant

I love all of the vegetables without picking, but eggplants have special place in my kitchen..When they are in season, we have to enjoy them as much as we can..I'll post it soon, how can you extend their seasons with drying for winter days..

This is an amazing summer dish with
flavorful stuffing. You can eat them warm or cold.. Traditionally eggplants deep-fried first, then stuffed with fillings and bake in the oven for 35-40 minutes, of course not in my recipe..

LOOK AT THEIR CALORIES !!

Ingredients:

4 baby eggplants, peeled partially while keeping their heads
3 small mix color tomatoes, cut in small cubes
1 fresh onion, chopped
1 small yellow onion, chopped
3-4 garlic cloves, sliced thinly
1 tablespoon red pepper paste
1 tablespoon tomato paste
15-16 springs fresh flat leaf parsley, chopped
Greek basil leaves for garnish
1 fennel greens, chopped
2 teaspoons olive oil
1/2 teaspoon sugar
1/2 habanero pepper, sliced thinly
1 yellow or red bell pepper, half of it cut in cubes, other half sliced for garnish
Salt and freshly ground black pepper

Preheat oven to 375 F degrees.

Put partially peeled eggplants into salted water filled bowl for 10 to 15 minutes. It will remove any bitterness of eggplants. Pat dry them, and brush with 1 teaspoon olive oil evenly. Cover with aluminum foil individually, and roast for 20 minutes, until in half way of their cooking.

Place eggplants onto cutting surface, and cut in half in lengthwise.

In a large pan, pour 1 teaspoon olive oil, add yellow onion, fresh onion and garlic slices. Saute until lightly fragrant, then add bell pepper, habanero pepper and tomatoes, sprinkle with sugar, stirring occasionally,saute together for 5 minutes. Turn the heat off, add chopped parsley and fennel greens. taste with salt and pepper.

In a small bowl, put red pepper paste, tomato paste and 1/3 cup warm water, mix well..

Stuffed eggplant with couple tablespoons of fillings. Cover filling with slice of tomato and bell pepper. Place them into oven proof baking dish. Drizzle with pepper-tomato paste mixture on top. Season with salt and pepper. Cover dish with aluminum foil and bake for 40 minutes, or until eggplants are soften when you test with fork.

Garnish with Greek basil leaves.

Enjoy !! 



               EGG STUFFED PATTYPAN SQUASH WITH CARAMELIZED HEIRLOOM CARROTS AND NEW POTATOES
               Makes 2 Servings
               536 Calories Per Serving

You can simply stuffed pattypan squash with anything, and roast them together. I stuffed these squash with chard greens, red pepper slices and egg and baked them until soften. I also glazed heirloom carrots and new potatoes with honey, garlic and cherry bomb pepper slices. Delicious breakfast or lunch..

Ingredients:

4 pattypan squash, washed, cut top part, scoop out inside, brush with olive oil inside and out
4 large organic eggs
2 chard leaves, thick stems removed, sliced thinly
1 cherry bomb pepper, sliced thinly
Salt and freshly ground black pepper
1 tablespoon cheddar cheese, grated

Preheat oven to 375 F degrees.

On a parchment paper lined baking sheet, place pattypan squash, stuffed with chard leaves, cherry bomb slices and eggs. Season with salt and pepper. Sprinkle with grated cheddar cheese. Bake for 152-15 minutes, or until eggs are done.

Serve with honey caramelized carrots and potatoes. Sprinkle with fresh herbs.

Honey Caramelized Carrots and Potatoes:

7-8 mix color heirloom carrots, brushed, boiled in water until soften, place into icy water, rub their skins off with clean towel
4 new potatoes, cut in half, boiled in water until soften, drained
1 tablespoon honey
1/2 lemon, juiced
1 garlic clove, sliced thinly
1/2 cup water
1 teaspoon grapeseed oil
3-4 springs thyme, leaves only
Pinch of cayenne pepper

In a large pan, pour grapeseed oil, honey, lemon juice, garlic slices, thyme and cayenne. Add water, swirling occasionally, when most of the water reduced, add carrots and potatoes. Stir fry them until coated.

Enjoy !!



                                                                        BLACK RICE - VEGETABLE ROLLS
                                                                        Makes 8-9 Rolls
                                                                        67 Calories Per Roll

This recipe inspiration came from our sushi addiction. I wanted to make my own rolls just with vegetables, instead nori ( dry seaweed ) I used grilled yellow squash, instead of regular sushi rice I used sticky Japanese black rice, and rolled with cucumber, purple pepper, heirloom carrots, cheese and lots of sprout greens. Very tasty, nice presentation with lots of flavors.. If you don't have any experience making rolls, you can simply layer them, but instead of slicing zucchini/squash lengthwise, make round slices.

Ingredients:

1 large yellow squash or 2 zucchini, sliced lengthwise, both side brushed with olive oil, season with salt and pepper
1/2 cup dry japanese black rice, soaked overnight, drained
1 small purple, one small orange carrot, julienned
1/2 cucumber, julienned
1 inch thick vintage Irish cheddar, sliced thinly
1 purple bell pepper, sliced thinly
Handful sprout greens

In a grill pan, grill zucchini slices. Set aside.

In a medium saucepan, put 1 cup water and 1 1/2 teaspoons salt. Add rice and bring it to a boil, then with closed lid, simmer for 20-25 minutes, until rice soften. Let it rest for 10 minutes.

On a chopping board, place zucchini slices, spread sticky rice on top, put sprouts, pepper, cucumber, carrot and cheese slices evenly. Roll itself like a cigar.

You can serve with fresh ginger slices and hot sauce.

Bon appetite !!



                                        CHERRY TOMATO - FRESH HERB TART WITH FLAX - WHOLE WHEAT CRUST
                                        Makes 8 Slices
                                        304 Calories Per Slice

" Celebrate the tomato season " can describe this delightful tart perfectly. One of our favorite summer treat !! Biscuit / cracker tasted - flax meal - whole wheat combination shell filled with season goodies, cherry, currant and heirloom tomatoes, lots of fresh herbs, sprouted greens, and touch of goat cheese crumbles. You can imagine the flavor harmony just from ingredients..

Flax seeds contain all kind of healthy components, such as omega 3-essential fatty acids ( for heart health ), fiber 9 for digestive health ) and lignans ( plant estrogen and anti-oxidant properties )..You have to be creative to find a way to add flax seeds into your diet..One popular way is to incorporate ground flax seed into your bread, muffin or cookies..


Ingredients For Shell :

3/4 cup organic flax meal
1 1/2 cups organic unbleached whole wheat flour
3/4 cup organic unbleached all purpose flour
Pinch of sugar
1 1/2 teaspoons salt
6 tablespoons organic unsalted butter, cold, sliced thinly
14 tablespoons icy cold water

2 large organic eggs, whisk lightly
2/3 cup organic soy milk or any kind milk

In a food processor or by your hand, mix flour, sugar and salt with couple of pulse. Add cold butter slices, pulse until incorporate. Add icy cold water, and pulse just enough to dough forms.

Transfer dough onto lightly floured surface, make a disk shape. Cover with plastic wrap, keep in the fridge for 30 minutes.

Preheat oven to 400 F degrees.

Place dough onto well floured surface, and roll out with pastry pin bigger than your baking dish. Place dough in baking dish, cover with parchment paper on top, fill with baking stones or old beans. Bake shell for 15 minutes. Take out baking stones and parchment paper.

In a small bowl, whisk 2 eggs with 2/3 cup milk. Season with salt and pepper. In a half way baked shell, pour egg mixture on top, and bake shell 15 more minutes more.

Transfer tart onto cooling rack. When it cools, fill with tomato mixture.

Tomato- Herb Fillings :

3 cups cherry tomatoes, some cut in half
1 small heirloom tomato, diced
Handful mix color currant tomatoes
Handful sprouted greens, such as sunflower, broccoli, cabbage
Handful fresh small leaf herbs, such as Greek basil, rosemary, thyme, tarragon
1/4 cup Humboldt fog goat cheese, crumbled
1 teaspoon olive oil
Salt and freshly ground black pepper

In a large bowl, mix all the ingredients together, except goat cheese. In a baked tart shell, place tomato mixture, sprinkle with goat cheese crumbles around.

Bon appetite !!



                                                                                 VEGETABLE PIES
                                                                                 Makes 4 Individual Pies
                                                                                 332 Calories Per Pie

Summer vegetables stuffed into delicious-healthy whole wheat dough and molded for individual serving.
You can use ramekin cups or baking dish instead of molding and covering with parchment paper. I wanted to make them little bigger in size, I used canning jar as a mold, shaped dough, and covered with parchment paper - tie with a piece of string. It was a little time consuming but they looked very rustic and charming in this way.

Ingredients:

1 2/3 cups organic unbleached whole wheat flour
1/2 teaspoon salt
8 tablespoons icy cold water
3 tablespoons organic unsalted butter, sliced
1 large organic egg yolk, for brushing top


In a food processor or by your hands, mix flour and salt by pulsing couple of times. Add butter slices, pulse until combine. Add icy cold water and pulse until dough forms. Do not over- mix.

Place dough onto lightly floured surface, make a ball and cover with plastic wrap. Refrigerate for 30 minutes.

Transfer dough onto well floured surface, roll out with pastry roller into a circle, then cut pieces appr. 1 inch bigger than base of your mold. Place dough onto top of your mold and shape with your fingers by pressing. Turn over the mold, and cover with double sheets parchment paper. Tie with string. Remove the mold. Fill with vegetable fillings. Cover with another piece of dough, pinch edges with your fingers to secure. Cut a hole on center of each pie for steam escape.

Preheat oven to 400 F degrees.


Brush top ith egg yolk, and bake in 400 F degrees oven for 20 minutes, then remove parchment papers. Brush edges with more egg wash. Reduce temperature to 350 F degrees, bake 35-40 minutes more.

Vegetable Filling Ingredients:

1 organic baby eggplant, peeled like a zebra, sliced and soak into salty water for 30 minutes, drained and diced
1 organic zucchini, peeled, diced
1 organic vidalia onion, chopped
1 organic garlic clove, minced
1 organic red bell pepper, diced
1 tablespoon red pepper paste or tomato juice
1 teaspoon olive oil
Handful fresh green beans, cut into small pieces
Salt and freshly ground black pepper

In a large sautee pan, pour olive oil, sautee onion and garlic. Add red pepper paste, eggplant, zucchini, red bell pepper, and green beans. season with salt and pepper. You may need to add 1/4 cup hot water during cooking. Sautee vegetables until eggplants are soften. Let them cool.

Bon appetite !!



                                                    MIX COLOR TOMATO BRUSCHETTA  
                                                    Makes 4 Servings   
                                                    110 Calories Per Serving

I called this whole meal " creme de la creme " for tomato lovers. Tomatoes are in season that means they are full of flavor. I wanted to get tomato scent and taste from every single bite and combined oven roasted tomatoes ( with bell pepper, onion, garlic and of course lots of basil ) with delicious parmesan- olives stuffed tomato- basil bread slices, and top of that served with tomato bruschetta. Can you describe better lunch  or dinner than this ?

For tomato-basil bread instead of using tomato paste, I roasted tomatoes with basil and other herbs; pureed, and used as a liquid part of bread for real taste.

Tomato bruschetta is an Italian antipasto, and it's base of roasted bread rubbed with garlic and top with tomatoes, minced garlic and basil.

LOOK AT THE CALORIES !!

Ingredients:

20 mix color organic cherry tomatoes, cut in half
8-10 fresh basil leaves, sliced thinly as ribbon shape
Handful fresh herbs, such as thyme, mint, lemon verbena.., sliced thinly
1 teaspoon olive oil
2 organic garlic cloves, minced
Sea salt and freshly ground black pepper
4 sliced home-made tomato-basil bread, see recipe at " bakery " section, toasted and rubbed with a whole garlic clove

In a medium bowl, mix tomatoes, basil slices, herbs, minced garlic and olive oil. Season with salt and pepper. Place tomato-basil mixture on top of toasted bread slices.

Bon appetite !!



                                    BEET AND HEIRLOOM CARROT DIP
                                                            Makes 4 Servings For Each Dip
                                                            Beet Dip ; 103 Calories For Each Serving
                                                            Carrot Dip; 150 Calories For Each Serving

Here are two delicious and nutritious dip recipes. They are not just eye candy, very tasteful and flavorful starter as well.. Super easy to make, they will become conversation piece on your table with their vibrant color, and best part; you'll get guilt-free appetizer bites each time.

Purslane has more omega-3 acids than some of fish oils. Consumption of foods rich in omega -3 acids is really important in our daily diet because it helps to reduce of coronary heart disease and stroke. Purslane is also excellent source for vitamin A, C,  and B complex..

I've served these dips with sprouted quinoa-sweet potato chips.


Ingredients For Red Beet Dip :

2 medium size organic red beets, brushed well under cold running water, peeled and sliced thickly
2 cups plain Greek yogurt
1/4 cup water for diluting
1 large organic garlic clove, minced
Salt for taste

In a medium pot, place beet slices and cover with water. Bring it to a boil, then simmer until beets are soften. Drain. In a food processor, grate beet slices on small holes.

In a large bowl, mix yogurt, water, grated beets and minced garlic, until combine.

Heirloom Carrots Dip :

5-6 organic, mix color heirloom carrots, peeled, and grated
1/3 cup organic walnut, chopped roughly
1 organic garlic clove, minced
2 cups plain Greek yogurt
1/4 cup water for diluting
1/2 cup organic purslane, leaves only

In a medium size pan, sautee carrots until soften. Add purslane and sautee together for couple of minutes.

In a large mixing bowl, mix carrot-purslane mixture with chopped walnut, minced garlic, water and yogurt, until combine.

Bon appetite !!



                                                                OVEN BAKED EGGPLANT PARMIGIANA
                                                                Makes 9 Eggplant - Zucchini Stacks
                                                                219 Calories Per Stack

Eggplant parmigiana is a classic Italian dish, traditionally made with fried eggplant slices layered with mozzarella and parmesan cheese, lots of fresh basil leaves and garlic-y  tomato sauce. I made individual stacks and added zucchini slices between eggplant layers, and baked them in the oven until turned golden brown, then stacked them with purple and green basil leaves, good quality mozzarella slices and nutty flavor Parmigiano - Reggiano shavings and finally finished with " best of the best " home-made tomato sauce. DELICIOUS and guilt-free veggie dish for any occasion..


Ingredients:

2 organic baby eggplants, peeled like a zebra, and sliced 1/2 inch thick
1 large organic zucchini, peeled, sliced 1/2 inch thick
1 medium organic heirloom tomato, sliced thinly
12 organic fresh basil leaves, mix variety, purple and green
1 large ball mozzarella cheese, drained, sliced thinly
1 cup Parmigiano- Reggiano, grated
Salt and freshly ground black pepper

2 large organic eggs, lightly whisked
1/4 cup Perrier soda
1 cup panko
1 tablespoon olive oil

In a large bowl, fill with salty water. Place eggplant slices into water for 30 minutes. You may need to weighted down eggplant slices with a plate. Drained, pat dry with paper towel. This will help to eliminate eggplant's bitterness.

Preheat oven to 425 F degrees.

Whisked eggs with soda, set aside.

In a small plate, pour panko, set aside.

Dip eggplant and zucchini slices into whisked eggs and soda mixture first, then panko next. Place onto parchment paper lined baking sheet. Season with salt and pepper. Drizzle with olive oil. Bake for 30-40 minutes, rotating sides in half way, until lightly brown on their top.

Reduce oven temperature to 375 F degrees.

In a large, about 10 " by 15 " rectangular baking dish, pour 3 ladle of tomato sauce at the bottom, until cover evenly. Arrange eggplant slice over the sauce, place basil leaves, mozzarella slices and parmesan on their top. Drizzle with tomato sauce. Place zucchini slices, and repeat with basil leaves, mozzarella slices, parmesan and sauce. Last layer; add eggplant slices and repeat other layers. Finish with thin tomato slices and basil ribbons. Secure stacks with toothpicks on center. Drizzle remaining tomato sauce around.

Bake 30 minutes, or just beginning to brown.

Tomato-Garlic Sauce:

6-7 organic Roma tomatoes, peeled and diced
1 medium organic heirloom tomato, diced
3 organic garlic cloves, sliced thinly
1 organic yellow onion, chopped
1 teaspoon organic sugar
1 teaspoon olive oil
Salt and freshly ground black pepper
1 small organic red cherry bomb pepper, diced
Handful organic fresh basil leaves and thyme, sliced thinly

In a cast iron pot, place all the ingredients together. Bring it to a boil, then simmer with closed lid, about 30 minutes. Mash tomatoes with a potato masher.

Bon appetite !!



                                                            FRESH CORN - JALAPENO AND CHEDDAR PATTIES
                                                            Makes 4 Patties
                                                            173 Calories Per Patty

Ingredients can explain the flavor combinations in your mouth.. Fresh corn cooked in milk, and mixed with mashed purple potatoes, egg white, jalapeno and shredded vintage Irish cheddar. Delicious and perfect pair with raw kale-nut salad.


Ingredients:

3 medium size organic purple potatoes, peeled, diced, boiled in water until soften, mashed
1 organic egg white
1 jalapeno pepper, diced
1/2 organic red cherry bomb pepper, diced
3 ears organic fresh corn, kernels only
1 tablespoon corn meal
Handful organic cilantro, chopped
Salt and pepper to taste
1 teaspoon grapeseed oil for cooking
2/3 cup organic soy milk or any kind milk

In a small saucepan, pour milk and corn kernels. Cook until corn soften, and milk reduced in 1/4 cup.

In a large mixing bowl, mix mashed potatoes, corn with reduced milk, jalapeno, red cherry bomb pepper, cilantro, corn meal, egg white, salt and pepper. Chill mixture in the fridge for 20 minutes.

Using plating ring or measuring cup, shape mixture into plate. 

In a large pan, pour grapeseed oil, cook patties in batches. serve with raw kale and nut salad.

Raw Kale- Nut Salad Ingredients:

4-5 organic kale leaves, thick middle stems removed, chopped thinly
1/4 cup organic dry cranberries
1 tablespoon organic sunflower seeds 
2 tablespoons organic walnut
10 organic cherry tomatoes, cut in half
5-6 ground cherries, cut in half
1 teaspoon olive oil
1/2 organic lemon, juiced

In a medium bowl, toss all the ingredients together.

Bon appetite !!



                                                            OVEN - BAKED BEANS WITH CAYENNE PEPPERS
                                                            Makes 4 Servings
                                                            164 Calories Per Serving

This tasty dish made with northern beans, tomatoes and lots of different variety of peppers which gave nice flavor and depth into beans. Simple, delicious and very filling meal can be perfect companion for breezy fall nights.

Home-made hot pepper and tomato-pepper sauce recipes follow..

LOOK AT THE CALORIES !!

Ingredients:

1 cup organic great northern beans, soaked overnight in cold water, boiled in salty water until soften, about 25-30 minutes, drained
1 organic yellow heirloom tomato, diced
1 organic yellow onion, chopped
1 teaspoon grapeseed oil
1 organic yellow bell pepper, diced roughly
4 organic cayenne peppers, seeded, keep them whole
1 organic chocolate pepper, diced roughly
1 organic cherry bomb pepper, or jalapeno, diced thinly
2 organic sweet banana pepper, diced roughly
1 tablespoon home-made hot sauce
3 tablespoons home-made tomato-pepper sauce
Handful organic mix color cherry tomatoes, for top
Water
Salt and freshly ground black pepper to taste

In a medium pot, pour grapeseed oil and onion. Cook for couple minutes. Add hot sauce and tomato-pepper sauce. Add cooked beans, tomato and peppers except cayenne and cherry tomatoes. Add enough water to cook for 15 minutes together. Season with salt and pepper.

Preheat oven to 400 F degrees.

In a oven safe dishes, place beans evenly with enough water. Put one cayenne and couple of cherry tomatoes on top of each one. Bake for 10 minutes, until cherry tomatoes start to break.

Bon appetite !!



                                                                           WINTER PREPARATION PART 2

Canning is a great way to preserve summer flavors in sealed-air tight containers for dark winter days. Can goods shelf life can be around 1 year if they sealed correctly. If it's not sealed correctly, keep it in the fridge and use it right away.. Canning the organic tomatoes and peppers when they are in season, will reward you superbly with tasty pastas, pizzas and dishes in winter. Canning does not just provide best quality ingredients in jars, also gives you an opportunity to control salt amount in preserves.

Boiling water bath method is safe for tomatoes, fruits, jams, jellies, and
pickles..After sterilizing your empty jars, fill with goods you want to preserve, and boil for another 20 minutes in canning pot. Newer version canning pot will tell you how many minutes you need to boil in your altitude. You have to be careful with Clostridium botulinum which thrive in anoxic condition, spores can cause botulism (serious paralytic illness). Clostridium botulinum can only be eliminated at temperature above the boiling point.

I'm posting two family heirloom sauce recipes.. Best of the best hot sauce
and tomato-eggplant-pepper sauce.. JUST DELICIOUS.. We already start using them with every dishes..


HOT PEPPER SAUCE:

10 organic sweet long peppers
1 organic red bell pepper

8 organic cayenne peppers
3 organic red cherry bomb peppers
2 teaspoons organic sugar
5 tablespoons organic vinegar
1/2 teaspoon salt

Wash all the peppers well. Cut their stems, seeded and dice roughly.

In a big pot, place all the peppers and 1 cup water. Cook together until peppers are soften. Using hand blender or food processor, puree them.

In a fine mesh sieve, drain pureed pepper, until skins and seeds are removed.

In a mixing bowl, place pureed pepper, add sugar, vinegar and salt. Mix until combined.

You can keep hot sauce in small bottles at the fridge.

TOMATO - EGGPLANT - PEPPER SAUCE:

5 lb. organic red tomatoes, cut bottom part like cross shape, in a boiling water, boil for couple minutes to remove their skin easily
2 lb. organic red bell peppers, seeded
2 organic chocolate sweet peppers, seeded
1 lb. organic eggplant
1/2 lb. organic carrots, peeled, diced, boiled in water
1 cup organic vinegar
1 organic big -garlic clove, minced
3 organic cayenne peppers, seeded
1 tablespoon salt
1/2 tablespoon organic sugar
1 tablespoon olive oil

Preheat oven to 400 F degrees.

In a baking sheet, place red peppers and eggplants. Roast them until soften. Remove pepper skins.

In a blender or food processor, puree peppers, eggplant, tomatoes, and carrots.

In a big saucepan, pour pureed peppers, and cook until thickened. Turn off the heat, add vinegar, salt, sugar, olive oil and garlic.

Keep sauce in sterilized jar until open.

Bon appetite !!



                                            GRILLED VEGETABLES WITH YOGURT AND TOMATO-PEPPER SAUCE
                                            
Makes 4 Servings
                                        
    281 Calories Per Serving
 

You can not get lightest and healthiest summer dish than grilled vegetables. Yogurt and home-made tomato-pepper sauce was just the "cream de la cream" on top. Delicious, very filling and refreshing supper gives opportunity to enjoy variety of season vegetables.

Ingredients:

2 medium organic eggplants, peeled like zebra’s, sliced roundly, soaked in salty water for 20 minutes, rinsed and pat dried
2 medium organic zucchini, peeled, sliced roundly about ½ inch thick
4 medium organic potatoes, wedged
4 organic red long peppers, seeded
Handful organic mix color cherry tomatoes, halved
Handful organic fresh Greek basil leaves
1 tablespoon olive oil
Salt and freshly ground black pepper to taste
Pinch of cayenne pepper
2 tablespoons home-made tomato-pepper sauce or tomato puree
1 cup plain Greek yogurt, diluted with water
1 organic garlic clove, minced

Preheat oven to 400 F degrees.

In a large bowl, coat potatoes and red peppers evenly with 1/2 tablespoon olive oil. Season with salt and pepper. Sprinkle with cayenne pepper. Place them onto parchment paper lined baking sheet. Bake for 30-35 minutes, until potatoes are soften.

Brush eggplant and zucchini rounds with 1/2 tablespoon olive oil. On heated grill pan, grill eggplant and zucchini slices. Set aside.

On small pan, pour tomato-pepper sauce and minced garlic until heated through. You may need to add water to dilute the sauce if needed.

On serving plate, place eggplant – zucchini slices, baked potato wedges and red pepper. Drizzle with diluted yogurt and tomato-pepper sauce on top. Garnish with fresh basil leaves.

Bon appetite !!



                                                                        SUMMER DELIGHT
                                                                        Makes 4 Servings
                                                                        161 Calories Per Serving

I tried to put all the summer flavors in one dish, okra, summer squash, eggplant, same day harvested yellow beans, tomatoes and different variety peppers joined in one pot for flavor harmony. Excellent way to get daily vegetable serving for balanced diet.

People think okra is slimy, difficult to eat vegetable and try to avoid it. If you know how to prepare okra properly, you can avoid sliminess and enjoy from
this wonderful vegetable during their season. When buying, try to pick smallest okra, because large ones can be tough and have a flat taste. First you have to wash well, then with sharp pairing knife, trim top of the stems. Cut stems carefully with 45 degree angle without touching inside sponge tissue. Place okras in a water filled bowl, squeeze 1 lemon or pour 1/2 cup vinegar on top. Let them sit for 30 minutes. Wash and drain.

LOOK AT THE CALORIES !!


Ingredients:

1 lb. organic okra, washed and trimmed as explained
1 large organic eggplant, trimmed and peeled like zebras, cut into chunks
2 medium organic summer squash, peeled, cut into chunks
1/2 lb. organic yellow beans, both ends trimmed, cut in half
2 organic heirloom tomatoes, peeled, cut into chunks
2 organic long red peppers, cut into chunks
1 organic chocolate pepper, cut into chunks
1 organic purple pepper, cut into chunks
1 organic yellow onion, diced
2 tablespoons home-made tomato-pepper sauce
1 tablespoon home-made hot pepper sauce
1 teaspoon olive oil
Salt and freshly ground black pepper

In a cast iron pot, pour olive oil, tomato-pepper paste and hot pepper sauce. Add onion, cook for couple minutes. Layer all the vegetables seperately, first beans, okra, eggplant and squash, then finish with peppers and tomatoes. Season with salt and pepper. Add 1/2 to 2/3 cup hot water, with close lid, bring it to a boil, then simmer on low heat about 30-35 minutes. Check water level occasionally. Make sure you never stir during cooking process. Let it cool without lid.

Bon appetite !!



                                                                RAW COLLARD GREEN WRAP
                                                                Makes 3 Wraps
                                                                548 Calories Per Wrap

I've served this tasty wraps with mix color quinoa-basil pesto and lots of raw vegetables. Very healthy, refreshing and energizing dish for lunch or any time. First I soaked collard greens on warm water with lemon juice, then spread carrot - ginger hummus, added mix color quinoa - basil-cashew pesto mixture, shredded red beets, toasted almonds, shredded red cabbages and finished with avocado slices and sprouted greens. Another ' whole in one dish " recipe, you are getting greens, vegetables, nuts, seeds and grains wit
h every bites. I choose the ingredients that we like, but you can switch them easily with your preferences..DELICIOUS..

Raw food is rich in nutrients, it's full of fiber, also low in fat and sugar. Raw food diet must include seaweed, seeds, nuts, beans, sprouts, sprouted seeds, whole grain, and dried fruits. Research showed eating raw cruciferous
vegetables such as broccoli, cabbage, kale, Brussel sprout.. may reduce the risk of bladder cancer.


Ingredients:

1 bunch organic collard greens, washed, stems cut from green line, middle thick stems lightly trim from back, soaked in warm water-lemon juice mixture for 30 minutes, washed and pat dried
1 cup organic mix color quinoa, washed in a mash sieve under running water while rubbing with your fingers
1 tablespoon organic sunflower seeds
2 cups organic basil
1/4 cup organic cashew
2 organic kale leaves
2 tablespoons water
1 organic garlic clove
1 lemon, juiced
3-4 organic carrots, peeled, shredded
3 tablespoons organic tahini sauce
1 tablespoon honey
1 lime, juiced
1/2 inch fresh organic ginger, peeled
Salt and freshly ground black pepper to taste
1/2 cup organic almonds, lightly roasted and chopped
1 medium organic red beet, peeled, shredded and mix with lemon juice from 1 lemon
1 small organic red cabbage, shredded
1 organic avocado, sliced thinly
1 cup sprouted greens, such as sunflower, beet, cabbage, broccoli..

In a food processor, put shredded carrots, tahini sauce, lemon juice, honey, ginger, salt and pepper. Pulse until combined and pureed. Set aside.

In a medium saucepan, put 2-3 quart of water, add salt. Bring it to a boil, add quinoa, and cook for 10 minutes. Drain quinoa while preserving some boiling water. Put 1 -2 inches water into saucepan, place quinoa on top with mesh sieve. Steam quinoa for 10-12 minutes with clean kitchen towel covered lid. Fluff with fork at the end.

In a food processor, put basil, kale leaves, cashew, water, garlic and lime juice. Pureed until smooth. Season with salt and pepper.

Mix quinoa with sunflower seeds and basil-cashew pesto well, until combine.

Lay collard green on chopping board. Spread with carrot-ginger hummus first, then sprinkle with chopped almonds. Spread quinoa on top. Spread shredded beets and cabbages. Finish with avocado slices and sprouted greens on top. Fold sides of leaf then roll over itself and make a roll like a cigar. Cut in half before serving.

Bon appetite !!



                                                                        POLENTA PIZZA
                                                                        Makes 11" Pizza, Makes 4 Servings
                                                                        246 Calories Per Serving

This tasty pizza dough made from polenta crust, and finished with home-made tomato sauce and vegetables. It's delicious and easy to make alternative to traditional pizza.

Polenta is coarsely ground corn meal, cooked by boiling in water or stock and can be served numerous ways, as a starter, main course or even as a bread substitute.


Ingredients:

1 1/4 cups organic polenta
3 cups home-made veggie stock
1 1/2 tablespoons olive oil
1 teaspoon sea salt
1/2 teaspoon dry thyme
1/2 teaspoon dry basil
1/2 teaspoon dry oregano
Freshly ground black pepper

In a medium saucepan, bring veggie stock to a boil, reduce heat and add salt, pepper, olive oil and dried herbs. Whisking continously, add polenta and cook for 7-8 minutes, until smooth and thick.

Pour polenta into 11-12" baking dish, and refrigerate for 30 minutes.

Preheat oven to 350 F degrees.

Remove polenta from refrigerator, bake for 40 minutes.

Spread home-made tomato sauce on top, finish with mushrooms, chard-kale slices, peppers, olives and cheese. Bake with toppings for 15 more minutes.

Enjoy !!



                        BLACK EYED PEA BALLS WITH SUNCHOKE - POTATO PUREE AND RADISH - PEA SHOOT SALAD
                        Makes 4 Servings
                        354 Calories Per Serving

Instead of ground meat, I used pureed black-eyed peas for making small keftedes and served with silky sunchoke-potato puree; can be served as a perfect lunch or light supper. Pea shoots salad made with watermelon radishes gave extra flavor and freshness into meal.

Black-eyed peas are great source for fiber, protein, potassium and iron. They make a good addition into soups, salads and also healthy side dishes.

Pea shoots are the leaves and tendrils of the pea plants. They are packed with carotenes - strong anti-oxidant. They can be find at local farmers market at early summer and fall. Pea shoots are very delicate greens, best used within one or two days after harvesting. You can store them wrapped in paper towels and open plastic bag in the vegetable bin of the fridge.


Ingredients:

1 cup organic black-eyed peas, soaked overnight, cooked in boiling water until soften
1 organic yellow onion, chopped finely
1 large organic egg
2 tablespoons home-made tomato sauce
1/3 cup organic panko or any bread crumb
Handful organic fresh flat leaf parsley
Handful organic fresh basil
Salt and pepper to taste
Pinch of cayenne pepper
1 or 2 tablespoons water if needed for consistency

In a food processor, puree black-eyed peas until smooth.

In a large mixing bowl, mix, pureed beans, onions, egg, tomato sauce, panko, herbs, salt and pepper. Mixture must be smooth and not sticky.

Make small balls from mixture, coat with flour lightly. Cook in a no-oil pan or in an oven.

Mix pea shoots with radish slices. Drizzle with lemon juice and drop of olive oil on top. Sprinkle with black sesame seeds.

Serve bean balls with puree and pea shoots salad.

Sunchoke-Potato Puree:

4-5 organic sunchokes, peeled, sliced
3 organic medium potatoes, peeled, diced
2 tablespoons mascarpone cheese
Salt and pepper to taste

In a boiling salty water, boil sunchokes and potatoes until soften. Drain and let them cool-dry on baking sheet.

in a large bowl, mash potato and sunchokes until smooth. Add mascarpone cheese, salt and pepper. You may add little bit of milk for consistency.

Bon appetite !!



                                                        CITRUSY CELERIAC ROOT - CARROT AND POTATOES
                                                        Makes 4 Servings
                                                        165 Calories Per Serving

Last weekend, when I found organic celeriac at farmers market, I wanted to make something different and unusual meal with them. Peeled and sliced celeriac stuffed with carrot slices, cooked in orange and lemon juice, shaped with cookie cutters, decorated with boiled potatoes and more carrots. When you slice raw celeriac, make a hole in their center with a metal cutter, then stick peeled carrots into holes, trim each sides with a knife, and cook together. Reserve left over pieces of celeriac ( from shaping ) for wonderful tasted soup, I'll post this soup recipe soon !! They are not  only so pretty to look at, but more importantly very tasty and flavorful as well. Delicious side dish and totally a conversion piece for your table..

Although celeriac is a root vegetable, unlike others; contains very little starch and cholesterol. It's eatable raw or cooked and good source of dietary fiber, vitamin B 6, vitamin K, potassium, magnesium and manganese. They can be great substitute for potatoes.


Ingredients:

2 large organic celeriac roots, peeled, sliced thickly, cut holes in their center, put slices into lemon juice-water filled bowl while preparing rest to prevent color change-darkening
2 medium organic carrots, stuck into center hole of celeriac slices, trimmed both ends with a knife
2 medium organic purple potatoes, peeled, sliced and boiled
1 1/2 cups organic orange juice
1 organic lemon, juiced
1 organic lime, juiced
Salt and freshly ground black pepper to taste
2 teaspoons organic sugar

In a large sauce pan, place carrot stuffed celeriac slices. Pour orange, lemon and lime juice. Sprinkle with sugar. Season with salt and pepper. Bring it to a boil, then simmer until celeriac slices soften. Drain while reserving cooking juice.

Transfer celeriac slices onto cutting board, shape with cookie cutter. Shape boiled potatoes with a smaller cutter. Decorate them as you like. Moist with spoonful of reserve cooking juice. Serve with basil leaves.

Bon appetite !!



                                                                        ROOT VEGETABLES CHIPS
                                                                        Makes 4 Servings

                                                                        139 Calories Per Serving

Who doesn't like chips? Especially if they are healthy, made with fresh vegetables with less salt and oil? These colorful chips are better alternative to regular potato chips. They made with thinly sliced parsnip, sweet potato and beet, mixed with just a drop of good quality olive oil, sprinkled with sea salt, freshly crack pepper and cayenne pepper. They can be serve with healthy dip or just as a starter, especially for your Thanksgiving dinner.


Ingredients:

2 organic large parsnip, peeled, sliced thinly by food processor or by mandoline
2 large organic sweet potatoes, peeled, sliced thinly by food processor or by mandoline
1 large organic red beet, peeled, sliced thinly by food processor or by mandoline
1 tablespoon good quality olive oil
Sea salt and freshly ground mix pepper
Cayenne pepper
Red pepper flakes

In a medium bowl, mix olive oil, salt, freshly crack pepper mixture, cayenne and red pepper flakes.

Preheat oven to 350 F degrees.

In a large bowl, place veggie slices in batches, and cover with olive oil mixture evenly.

Place coated slices onto parchment paper lined baking sheet. Bake until they are crisp and tender.

Enjoy !!



                                                            SPICE ROASTED PUMPKIN - SQUASH SEEDS
                                                            Makes Approx. 1 Cup Roasted Seeds
                                                            53 Calories Per Tablespoon

Fall is pumpkin season either for eating or decorating..When you are carving them, don't waste the best part of your pumpkins or squashes. Pumpkin seeds can be nutritious and delicious halloween treat for whole family besides roasting your own pumpkin seeds is simple, tasty and fun. Perfect snack will be ready under 30 minutes.Just a drop of olive oil will be enough to coat whole seeds, then toss them in spice mixture, and roast for 10 minutes.

Ingredients:

2 large organic acorn squashes, cut in half, seeds scooped out with strong metal spoon
Salt
Freshly ground mix pepper
1/4 teaspoon cayenne pepper
1/8 teaspoon turmeric
1 teaspoon olive oil

Place squash seeds in mesh sieve, and rinse under cold running water, Separate the seeds from strings with your fingers. Drain.

Preheat oven to 400 F degrees.

Transfer seeds into medium bowl, fill with salty water. Bring it to a boil, then simmer for 10 minutes. Drain well.

In a medium bowl, mix salt, freshly ground pepper, cayenne and turmeric.

In a medium bowl, coat seeds with olive oil, then toss into spice mixture. Coat evenly.

Spread seeds on single layer onto parchment paper lined baking sheet. Roast for 10 -15 minutes ( depends on the size of seeds ), while stirring in middle. When they are nicely brown, let cool them completely.

Enjoy !!



                                                                    GARBANZO BEAN - POTATO TOPIK
                                                                    Makes 7-8 Topik
                                                                    Calories

These mini pumpkin looking balls are Armenian delicacy; called topic or topig, which means stuffed ball. Traditionally they are eaten as an appetizer. They are throughly vegetarian’s dream starter with lemon sourness against the tahini sweetness, garbanzo beans, currants, pine nuts, pecan, onions and lots of spices. How can you go wrong with tahini and garbanzo beans ? Simply delicious, adorable and nutritious..

Ingredients:

1 medium organic sweet potato, peeled, diced, boiled in water until soften, mashed
2 small organic potatoes, peeled, diced, boiled in water until soften, mashed
1 1/4 cups organic dry garbanzo beans, soaked overnight
1/8 cup organic unbleached all purpose flour
2 tablespoons organic tahini
1 teaspoon salt
Freshly ground black pepper to taste
1/2 teaspoon curry powder or turmeric

Cheese cloth, cut into 12 inches squares
Kitchen thread

In a medium saucepan, fill with water, cook garbanzo beans until soften, about 30 minutes. Drain beans on mesh sieve; peel their skins by rubbing with your fingers. In a food processor, puree garbanzo beans until smooth.

In a large mixing bowl, mix pureed garbanzo beans with rest of the ingredients well. Set aside while you are preparing the filling.

Filling Ingredients:

3 small organic onions, sliced
1/2 teaspoon red pepper flakes
1/2 teaspoon allspice
1 teaspoon brown sugar
1/4 teaspoon cumin
1/4 teaspoon ground cinnamon
1/4 cup pine nuts
1/4 cup organic pecan, toasted, chopped
1/4 cups currants
3-4 scant tablespoons tahini
1/8 cup freshly squeezed lemon juice

In a large pan, add onion and 1/4 cup water. Cook onion until translucent. Add currant, pine nut, pecan, spices and sugar. Mix well. Turn off the heat, and add tahini and lemon juice, mix until combine.

Place cheese cloth square onto kitchen counter. Spread couple tablespoons garbanzo bean mixture evenly on center, flatten with your hands and make a 6 inches round. Place tablespoon filling in center of the dough, and lift corners of cheesecloth to help it up and seal it perfectly while shaping a round ball. Tie topic with a piece of kitchen string. Repeat the same process with the rest of the mixture.

In a large pot, bring 2 quarts of salty water in to a boil, then simmer. Drop topic in the water and cook for 10 minutes. Remove from water, drain, and let them cool in the fridge before opening the cheesecloth.

Remove cheese cloth gently from dough. Garnish with red hot pepper slices and chopped herbs. Serve with lemon slices.

Bon appetite !!



                                                                       KALE - GARBANZO BEAN TART
                                                                       Makes 6 Slices
                                                                       370 Calories Per Slice

This is the most filling and satisfying veggie tart I ever made. Savory but nutty tart filled with seasonal vegetables for a smart- flavorful supper or appetizer that everyone will love. This is a great way to eat lots of kale and garbanzo beans.

Kale also callled "power green" is one of the healthiest green, good source of minerals, such as copper, potassium, manganese and iron. Kale has high concentration of antioxidants and vitamins.Especially eating raw, helps to reduce blood cholesterol level and reduce risk of heart disease.


Ingredients:

1 cup organic millet flour
1 cup organic unbleached white wheat flour
3 tablespoons unsalted butter, sliced
1/2 teaspoon salt
Pinch of sugar
1 large organic egg
Enough cold water to form dough, about 5-6 tablespoons

In a food processor or by hand, mix flour, sugar and salt well. Add cold butter slices, pulse until becomes coarse flour. Add cold water, pulse couple of times until dough forms.

Transfer dough onto well floured surface. Make a ball and cover with plastic wrap. Chill in the fridge for 30 minutes.

Preheat oven to 400 F degrees.

Place dough onto well floured surface. Roll out with a pastry pin, about 1/4 inch thick. Transfer dough onto baking dish. if dough tears, just press with your fingers to seal. Cover bottom part with parchment paper and fill with pie weight beans. Bake tart shell for 15 minutes. Take out pie weight and fill with kale-garbanzo beans mixture. Finish with cherry tomatoes on top. Bake for 30 minutes, until lightly brown on edges.

Filling Ingredients:

1 bunch organic kale, about 12-13 medium leaves, chopped
1/2 cup organic dry garbanzo beans, soaked overnight, boiled in water until soften, drained
1/4 lb. French feta goat cheese, crumbled
2 tablespoons organic cream cheese
6-7 organic cherry tomatoes, cut in half

In a large bowl, mix kale, cheese and garbanzo beans.

Bon appetite !!



 


                                            9 LAYERED VEGETABLE PIZZA
                                                                         Makes 10 Slices
                                                                         315 Calories Per Slice

This is an amazing recipe with layers of flavors. I used mashed sweet potato-potato mixture, caramelized onion, garlic, feta goat cheese and walnut for fillings, but you can use anything you prefer. If you are a meat eater, you can use ground beef-tomato-pepper filling with garlic-y yogurt sauce on top..Dough made with healthy sprouted spelt flour, white whole wheat flour and all purpose flour mixture. It takes little time to built the layers, but after your first bite you'll forget everything. So delicious and satisfying dish, especially for weekends..

Sprouted spelt flour made from sprouted organic grains, that dried and milled at a very low temperature to maintain their enzymes, vitamins and minerals. Spelt flour can be easily digested because your body will process it as a vegetable rather than starch.


Ingredients For Dough:

1 cup organic sprouted spelt flour
1 cup organic unbleached all purpose flour
2 cups organic unbleached white whole wheat flour
1 1/2 cups water, warmed 104-114 F degrees
1 tablespoon organic sugar
1 teaspoon salt
1 package active dry yeast

In a medium bowl, mix warmed water, sugar and yeast together. Allow it to activate for 10 minutes, or until thick bubbles cover to surface.

In a large mixing bowl, pour flour and salt, mix until combine. Make a well in the center of the bowl, pour yeast mixture, and knead dough until smooth and not sticky anymore. Transfer dough into lightly oiled bowl, cover with plastic wrap and clean kitchen towels. In a warm room, allow dough to rise for 1 hour.

Place dough onto well floured surface. Punch down couple of times, and divide into 9-10 equal pieces. Roll out each ball around 10 inches round by pastry pin.

In a large no-oil needed pan, on over medium high heat, cook rounds piece by piece until lightly brown on their top. Set aside.

Place first dough onto serving plate, start alternating layering with fillings until all the dough rounds are used. Drizzle with more tomato-pepper sauce on top. Garnish with sprouted greens.

Filling 1:

1 large organic sweet potato, peeled, diced, boiled in water until soften, drained
2 medium organic potatoes, peeled, diced, boiled in water until soften, drained
1 medium organic yellow onion, sliced in half
2 organic garlic cloves, minced
1 teaspoon grapeseed oil

In a medium bowl, mash potatoes together until silky.

In a medium pan, pour grapeseed oil. Sautee onion slices until lightly caramelized. Add garlic, and cook together for 1 more minute.

Mix mashed potatoes with caramelized onion-garlic mixture.

Filling 2:

1/2 lb. French feta goat cheese, crumbled
10-12 organic fresh basil leaves, sliced thinly
1 tablespoon organic tomato sauce
2 tablespoons organic pepper sauce
1/2 cup organic walnut, chopped
1 teaspoon ground coriander
1 teaspoon dry herb mixture, such as mint, basil, tarragon..
1 organic garlic clove, minced

Mix all the ingredients together.

Bon appetite !!



                                    BULGUR BALLS WITH STEAM VEGETABLES AND GARLIC-Y SPINACH YOGURT SAUCE
                                    Makes 4 Servings
                                    402 Calories Per Serving

Another wholesome dish with everything you need for daily, yogurt, spinach, French couscous (fine bulgur), cauliflower, carrot, potato, tomato and lots of herbs..I can not describe enough of the flavors or taste for this dish, but assure you, end of the meal; you’ll be experienced unbelievable complex flavor harmony in your mouth and satisfying feeling in your mind, besides it will fill you for long hours..DELICIOUS !!

French couscous or finely coarse bulgur is recognized as a whole grain by the USDA, because only small part of bran removed from durum wheat during processing. It has a light-nutty flavor and very rich in fiber.

Making these tiny bulgur balls quite a bit work, because smaller the balls are tastier and easier to eat; you’ll be needed fatigue cushion under your feet for sure. Think about this is part of your meditation, have fun while making them, nice music or a company would help to ease the pain. This recipe makes 80 tiny bulgur balls, but I only used half of them for this meal. I froze them for using in another recipe for this week. It’s very convenient to keep them in the freezer for a quick fix-healthy supper.

Bulgur Balls Ingredients:

1 cup French couscous, very fine coarse bulgur
3/4 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons organic all purpose flour
2 tablespoons organic Seminole flour
1 cup warm water to soak bulgur
1 cup warm water to knead and shaping

Yogurt Sauce Ingredients:

3 cups plain home-made yogurt
2 ounces organic baby spinach, washed well, drained
1 organic garlic clove, minced
1 medium organic yellow onion, chopped
1 teaspoon olive oil
Salt and freshly ground black pepper to taste
Pinch of cayenne pepper

Steam Vegetables Ingredients:

1/2 small head organic cauliflower, cut into small florets
10 organic baby carrots cut in half
10 mix color organic fingerlings potatoes, washed and brushed, cut in half

Tomato Sauce Ingredients:

2 tablespoons tomato paste
2 tablespoons red pepper paste
2 tablespoons tomato sauce
5-6 organic cherry tomatoes cut in half
1 teaspoon olive oil
Salt and pepper to taste
1 tablespoon dry herb mixture, such as basil, mint, parsley..
Sprouted greens for garnish

In a medium bowl, add bulgur and warm water. Mix until bulgur soaked. With close lid, allow to bulgur soaks all the water and gets fluffy, about 15 minutes. Add flour, Seminole flour, salt and pepper. Pour half cup of kneading water into bowl; knead until bulgur became smooth and soft, about 10 minutes. You have to moist your hands between each kneading.

Moist your fingers and palms, take a small piece of bulgur mixture; make a ball inside of your palms by rolling back and forth. Place bulgur balls onto parchment paper lined baking sheet.

At that point, if you are not going to use all of them, place some bulgur balls in a freezer bag and keep them in the deep-freeze for future needs.

In a large sauce pot, fill with salty water, bring it to a boil. Add bulgur balls about 20 pieces each time without over-crowding. Boil balls for 5-7 minutes, until they start to raise top of the surface. Drain.

In a medium pan, pour olive oil. Add tomato paste, tomato sauce, red pepper sauce and dry herb mixture. Bring it to a boil, then reduce heat to medium-low, add cherry tomatoes. Cook together for another minute. Add boiled bulgur balls into the pan, coat with tomato sauce evenly.

In a large pan, pour olive oil and sauté onion until translucent. Add baby spinach, salt and pepper. Sauté for 2-3 more minutes, until spinach start to wilt. In a medium bowl, mix yogurt, cooked onion-spinach mixture, minced garlic and cayenne pepper.

In a steamer, place cauliflower, potatoes and carrots together, steam vegetables about 6 minutes, or until they are tender.

For serving, put yogurt-spinach mixture at first, mound with steam vegetables and tomato sauce coated bulgur balls on top. Sprinkle sprouted micro greens all over.

Bon appetite !!



                                                            ROASTED BEET-HERB GOAT CHEESE FLAT BREAD
                                                            Makes 4 Flat Bread
                                                            626 Calories Per Flat Bread

These flat breads will change the way you think about pizza and bread, because you are mainly eating beet salad and lots of greens with your thin slice of bread. Chopped fresh aromatic herbs; such as rosemary, thyme, micro cilantro and micro arugula, mix with goat and ricotta cheese; spread as a bottom layer, than finish layering with roasted beet slices, caramelized onion, toasted walnut and mounted baby arugula, and microgreens on top. When I was taking the pictures, I was easy on the greens for seeing other ingredients, but when I served them you could not see anything else beside green-lush bed. For cream de la cream taste, drizzle 1 teaspoon honey on each one. Just one slice enough to serve perfect combination of sweetness and tanginess, amazing flavors and aromas.. DELICIOUS !!

For Flat Bread Dough:

1 Tablespoon active dry yeast
1 1/4 cups warm water
1 teaspoon salt
2 cups organic unbleached all purpose flour, plus more for kneading
1 cup organic sprouted spelt flour
1 Tablespoons of extra virgin olive oil
Pinch of sugar or 1 Tablespoon of honey

Preheat oven to 550 degrees F. Dissolve yeast in the warm water, add sugar, mix lightly with your fingers. Allow it to activate for 10 minutes.

In a bowl, mix flour and salt. Make a well in the center of the bowl, add yeast mixture and olive oil. Slowly incorporate a small amount of flour at a time into the center of the bowl, mixing into the liquid with your hand.

As you knead the dough, you may need to add a small amount of warm water to it. Work the dough well with your hands, pushing and turning until it becomes a firm ball and all of the flour is absorbed. It should be sticky and elastic in texture.

Place dough into lightly oiled bowl. Cover with plastic wrap, and cover with kitchen towels. Set aside in a warm place and allow the dough to rise for 2 hours or until it’s doubled in size. Punch down the dough and divide into 4 equal pieces. Form each piece into a disk shaped pie and place on a pizza sheet. Allow to rise a second time until each disk has doubled in size.

Preheat oven to 500 F degrees.

Punch down one disk per pie, and shape them to a rectangular or round flat bread. Wrap the others tightly with damp towel. Also you can refrigerate those for 2 hours. Bake them for 10 minutes.

For Roasted Beet:

6 medium organic mix color beet, without peeling brushed and washed under cold running water
1/2 cup organic walnut

Preheat oven to 400 F degrees.

Cover beets with aluminum foil tightly. Roast beets for 50-55 minutes, until tender. Peel beet skins carefully, and slice them thinly.

Place walnut into a small pan, and roast them until lightly brown and oily on edges, about 7-8 minutes. When they are cool enough to touch, chop walnut roughly.

For Caramelized Onion:

1 organic red onion, cut in half and sliced
1 teaspoon olive oil

In a large pan, pour oil, when oil is ready, add onion slices. Sauté them about 10-15 minutes, until lightly golden on color.

Herb-Goat Cheese Ingredients:

6 tablespoons goat cheese
2 tablespoons part skim hand dipped ricotta cheese
2-3 springs organic fresh thyme, leaves only
1 spring organic fresh rosemary, leaves only
2 tablespoons arugula microgreen
2 tablespoon cilantro microgreen
1 organic garlic clove, minced

In a small bowl, mix all the ingredients together. Place cheese mixture into piece of plastic wrap, cover tightly, shape like a log. Chill in the fridge until flat breads are ready.

For Green Layer:

6 cups organic baby arugula, washed and spin dried
2 cups mix microgreens, such as cilantro, broccoli, daikon radish..
1 tablespoon olive oil
Sea salt and freshly ground black pepper to taste
1 organic lemon, juiced
1 teaspoon balsamic vinegar

In a small bowl, whisk olive oil, balsamic vinegar, lemon juice, salt and pepper, until blend.

Drizzle vinaigrette over the green mixture, toss salad until coated evenly.

For serving; spread 2 tablespoons cheese mixture on each flat bread and bake for another 2-3 minutes together, until cheese start to melt. Place beet slices evenly, sprinkle roughly chopped walnut and finish with lots of greens on their top. Drizzle 1 teaspoon honey on each one if desire.

Bon appetite !!



                                                                                PANZANELLA MY WAY
                                                                                Makes 2 Servings
                                                                                432 Calories Per Serving

Panzanella is a classic Italian tomato-bread salad and ideal way to use left over bread and overly ripe tomatoes. This recipe based on tomatoes and bread that slowly roast in their sweet juice together, and all about layering flavors-tartness of yogurt and poached eggs on top for perfect finish. I used my home-made day old sourdough slices for extra flavor. Crusty bread like ciabatta will work too.

Ingredients:

20 organic cherry tomatoes, cut in half
1 organic red bell pepper
1 organic yellow bell pepper
1 jalapenos pepper
1 organic garlic clove, sliced
1 tablespoon olive oil, divided half
1 teaspoon aged balsamic vinegar
Sea salt and freshly ground black pepper
2 slices day old sourdough bread, diced
2 organic eggs, poached
2 cups home-made fat-free yogurt, diluted with water for creamy texture
Pinch of cayenne pepper to garnish
Handful organic microgreens, such as kale, broccoli..
Handful organic mini sorrel leaves

Onto a baking sheet, broil bell peppers and jalapeno until skins mostly charred all over. Place peppers into a medium bowl, cover with plastic wrap tightly for 10 minutes. Peel their skin and diced.

Preheat oven to 375 F degrees. Place tomatoes and garlic clove onto a baking sheet, season with salt and pepper and drizzle 1/2 tablespoon olive oil and balsamic vinegar. Roast tomatoes until they start to break and caramelized slightly. Add diced bread, drizzle with reserve olive oil on top. Mix well and roast together for another 10 minutes.

In a mixing bowl, mix roast tomato mixture with roasted peppers.

For serving, place yogurt first, then mound with tomato-pepper mixture and finally finish with poached egg and greens on top. Sprinkle cayenne pepper all over.

Bon appetite !!



                                               KAMUT FRENCH GREEN LENTIL BURRITO WITH HEAVENLY TAHINI SAUCE
                                               Makes 8 Burritos
                                               481 Calories Per Burrito

There are many things to celebrate in May; Mother’s Day, Cinco de Mayo and Kentucky Derby.. I’ve already posted fish taco recipe, but couldn’t resist to post this delicious burrito recipe before May 5th ! Burrito is a very simple dish, you can pretty much play with all the ingredients. My burritos must have ingredients are grain, legume, sprouts and lots of variety baby greens  and this one has a special touch with super flavorful, slightly sweet tahini sauce which makes everything taste better.

French green lentils (lentilles du Puy ) have a special place in other lentils, because of their peppery flavor and firmness even after cooking. Like other lentils, they are high in fiber and protein.

Tahini Sauce Ingredients:

3 tablespoons organic tahini
1 teaspoon olive oil
1 organic lemon, juiced
1 tablespoon organic soy sauce
1 tablespoon honey
1 tablespoon organic dark rice vinegar
Freshly ground mix pepper

In a mixing bowl, whisk all the ingredients together until combine. Set aside.

Ingredients For Burrito:

1 cup organic kamut, washed and drained
3/4 cup organic French green lentil (lentilles du Puy), washed and drained
4 cups organic mix baby greens, such as pea shoots, mizuna, arugula
2 organic red bell pepper, diced or sliced thinly
1/2 cup organic cashew, toasted lightly
2 organic avocados, sliced thinly
1 organic tomato, sliced thinly
8 organic large sprouted tortillas

In a medium saucepan, fill with salty water, add kamut. Bring it to a boil, then simmer until kamut is soften about 30-35 minutes. Drain.

In a medium saucepan, fill with salty water, add green lentil. Bring it to a boil, then simmer until lentil is soften. Drain.

In a mixing bowl, mix kamut with green lentil. Season mixture with salt and freshly ground pepper.

Lay warm sprouted tortillas on kitchen counter. Spread 2 tablespoons kamut-lentil mixture, handful mix green, red bell pepper, avocado, tomato slices and toasted cashew evenly. Drizzle couple tablespoons tahini sauce over the ingredients. Roll tortillas like a cigar or fold it over.

Bon appetite !!



                                                      4 BEANS OVEN BAKED FALAFEL WITH HOME MADE PITA BREAD
                                                      Makes 8 Servings
                                                      391 Calories Per Serving

Falafel is a traditional Middle Eastern street food, ground garbanzo and fava beans made balls are deep fried and usually served in pita bread. We can enjoy falafel without guilt with oven baked version that is still delicious; crunchy on the outside and flavorful on the inside. Warm, home made pita bread layered with tons of flavors; tomato-cucumber-mint salad, oven baked – garbanzo, Mung, cannellini and black eyed - beans falafel, over the top finished with, yogurt-tahini sauce and red chili flake vinegarette. This would be a delightful meal for lazy Sunday afternoon. Delicious way to consume variety of beans..

For deep fried falafel, you can use uncooked, just overnight soaked beans, for oven baked version, use tenderly boiled beans after the overnight soaking.

Ingredients For Falafel:

2 1/2 cups organic mix dry beans, garbanzo, cannellini, Mung and black eyed bean, soaked overnight while changing water couple of times, drained
4 tablespoons organic unbleached all purpose flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon ground cumin
1 teaspoon ground coriander
1/4 teaspoon cayenne pepper
Big handful of micro kale or parsley
Handful organic fresh mint
2 large organic shallots, sliced
2 organic garlic cloves, sliced
1/3 cup water
Salt and freshly ground pepper to taste
2 tablespoons panko or any breadcrumb
1 tablespoon olive oil

In a small bowl, mix flour, cumin, coriander, salt, pepper, cayenne pepper, baking powder and baking soda.

In a food processor, place uncooked beans with onion and garlic. Pulse until combine. Add micro kale, mint leaves and dry ingredients, pulse until blend completely, and became a thick paste like consistency. Slowly add water until paste became smooth.

Prepare baking sheet by lining parchment paper. Using ice cream scoop, make ping pong size balls. Brush balls with olive oil and sprinkle panko over their top. Bake falafel for 25-30 minutes.

Red Chili Pepper Vinegarette:

2 tablespoons olive oil
4 organic garlic cloves, 3 of them sliced thinly, 1 mashed with salt in a mortar
1 tablespoon red chili flakes
2 organic lemons, juiced
2 tablespoons organic lime, juiced

In a medium pan, heat olive oil with red chili flakes and 3 sliced garlic about 5 minutes. Sieve the oil. Add mashed garlic, lemon and lime juice. Add more red chili flakes. Set aside.

Yogurt-Tahini Sauce:

1 cup plain home made yogurt or plain Greek yogurt
3 tablespoons organic tahini
1 tablespoon organic flax seed
1 organic garlic, minced

In a medium bowl, mix all the ingredients together until combine. Set aside.

Pita Bread Ingredients:

3 cups organic unbleached all purpose flour plus ¼ cup more for kneading
1 1/4 cups water, warmed at 104-114 F degrees
1 tablespoon olive oil
1 1/2 teaspoons salt
1 package active dry yeast
2 teaspoons organic sugar

In a medium bowl, mix water, yeast and sugar until dissolved. Allow yeast to activate for 10 minutes or until thick bubbles cover to surface.

In a large mixing bowl, mix flour and salt. Make a well in the center of the bowl, add yeast mixture and olive oil. Knead dough spreading more flour, for 8-10 minutes or until smooth and elastic. You can use standing mixer with dough attachment instead using hands. Transfer dough into lightly oiled bowl, cover with plastic wrap and clean kitchen towels. Allow dough rises in a warm room temperature about 1 1/2 hours or until doubled in size.

Take dough onto lightly floured surface. Punch down couple of times, and divide it into 8 equal pieces. Make balls. Take one ball at a time while covering moist kitchen towel over the others. Using pastry pin, roll out each ball about 1/4 inch thick, 7-8 inches round.

You can bake pitas on the cook top by using cast iron pan or regular pan or for the best result and large air pockets, bake them on hot pizza stone in the oven or BBQ. Bake 2 minutes each sides or until lightly pink on surface.

Tomato-Cucumber-Mint Salad:

3 organic tomatoes, diced
1 organic cucumber, diced
5 organic breakfast radishes, sliced thinly
1/4 organic red onion, sliced thinly
Big handful organic microgreens, such as arugula, broccoli, kale
Handful organic fresh mint, small leaves only
1 organic lemon, juiced
1 teaspoon olive oil
2 tablespoons French feta goat cheese, crumbled

In a mixing bowl, mix diced tomatoes, cucumber, radish slices, onion, microgreens, and mint. Drizzle lemon juice and olive oil over the top. Mix until coated completely. Sprinkle feta crumbles on top.

For serving; place couple spoonful tomato-cucumber-mint salad and 3-4 falafel balls on each pita bread. Drizzle yogurt-tahini sauce and spoonful red chili flake vinegarette over the balls.

Bon appetite !! 



                                     QUINOA SPRING ROLL with PEANUT BUTTER SAUCE
                                                              Makes 10 Spring Rolls
                                                              218 Calories Per Roll with Sauce

These spring rolls are loaded with quality protein source mix color quinoa, purple cabbage, avocado, daikon radish, bell pepper, snap peas, peanut and lots of healthy green such as Japanese basil, sprouted green and over the top served with hoisin- tahini-peanut butter sauce that enhances the flavors, makes heavenly tasty rolls. How sweet it is ?

Quinoa is amazing superfood with “ high nutritive value “ and one of the most protein rich food we can eat. It’s also good source for fiber ( twice as much fiber as most other grains ), iron, magnesium and manganese.

Japanese basil, Shiso; has mix flavors with hints of mint, basil and cumin. You can corporate these beautiful, unique herb into rolls, sushi or as a decorative garnish with any dish.

Ingredients:

1 cup organic mix color quinoa, washed and rubbed in a mesh sieve under cold running water until quinoa set completely
1 cup organic purple cabbage, shredded
1 organic avocado, sliced thinly          
1 organic orange bell pepper, sliced matchstick
1/2 cup organic daikon radish, julienned
1 cup sprouted greens
1/4 cup organic peanut, toasted lightly
10-12 organic snap peas, sliced matchstick
4-5 green Shiso, Japanese basil, sliced thinly
10 spring roll wraps

In a medium saucepan, fill with water, bring it to a boil, then add quinoa, cook for 10 minutes in boiling water. Drain quinoa in a sieve while reserving some of boiling water. Pour 2 inches reserved water back into same saucepan, place mesh sieve with quinoa over the pan ( quinoa should not touch the water ) and cover with kitchen towel wrapped lid, fold edges of towel up over the lid. Steam/dry quinoa for 10 more minutes. Fluff quinoa with a fork, and let it cool.

Prepare an area to work easily for assembly of rolls. Line all vegetables and herbs in front of you. In a shallow bowl fill with warm tap water and submerge rice paper one at a time until soften, about 1 minute. Take soften wrap carefully on cutting board or silicone baking sheet, spread 2 tablespoons quinoa and other ingredients evenly. Fold two sides over the ingredients first, then roll over it self like a cigar. Cover each roll with a plastic wrap and keep in fridge for 30 minutes before serving.

Peanut Butter Hoisin Sauce:

2 full tablespoons organic peanut butter
2 tablespoons organic tahini
2 tablespoons organic hoisin sauce
3-4 tablespoons organic lemon juice
1 teaspoon dark rice vinegar
1 tablespoon organic soy sauce
2 tablespoons sweetened mirin
1 tablespoon honey

In a medium bowl, mix all the ingredients together until combine. You can add more lemon juice to dilute the sauce if desired.

Bon appetite !! 



                                                                       SPINACH CREPE SAMOSAS
                                                                        Makes 7 Samosas
                                                                       169 Calories Per Samosa

Samosas- deep fried slightly sweet filling pastries- are probably most popular Indian appetizer, and serve with dipping sauce. I love them, and never met anyone doesn’t like these delicate pastries. But only way for me to enjoy more of them, either make oven- bake version samosas or for better; make them with alternative dough;  like light spinach crepes instead traditional dough shell. These spinach infused crepes are filled with sweet potatoes, potatoes, peas and of course Indian spices for perfection. Result was speechless, tasty like traditional version, but light like soft clouds. You’ll be addictive to eat them for breakfast, lunch or guilt-free appetizer.

Ingredients For Spinach Crepes:

1 organic egg
1 cup organic unbleached all purpose flour
1 cup organic soy milk
1 cup tightly packed organic spinach
1/2 teaspoon salt
Pinch of organic sugar

In a blender, put all the ingredients and mix until combine. Place batter in the fridge for 1 hour to rest.

On hot, lightly oiled crepe pan, pour 1 ladle batter at a time into center of the pan, and swirl the pan to spread batter evenly. Cook 1 minute and flip, cook 30-45 seconds and remove to the cutting board. Continue until all batter is used.

Trim crepe edges with a sharp knife. Place samosa filling on center and using long-wooden skewer, secure top of the crepes. You can keep crepes in the warm oven until served.

Samosa Filling:

1 medium organic sweet potato, peeled, diced and boiled in water until soften
4 small organic purple potatoes, peeled, diced and boiled in water until soften
1/2 cup organic green peas, cooked in boiling water for 5 minutes, drained into icy cold water
Handful organic fresh cilantro and parsley, chopped
1 teaspoon organic cumin seed, toasted lightly, grounded
1/2 teaspoon ground coriander
1/4 teaspoon garam masala
1/4 teaspoon cayenne pepper
Pinch of red pepper flakes
Salt and freshly ground black pepper to taste

In a large mixing bowl, mash potatoes together until smooth. Transfer potatoes into large lightly oiled pan, add boiled peas, chopped herbs, ground cumin, coriander, garam masala, cayenne, red pepper flakes, salt and pepper. Mix gently until blend. Cook for 5 minutes while stirring carefully. Let mixture cool.

Bon appetite !!



                                                OVEN ROASTED TOMATO-RED PEPPER-GARLIC HUMMUS
                                                Makes 4 Servings
                                                332 Calories Per Serving

This hummus can be amazingly silky, smooth and flavorful snack or healthy lunch companion for summer days. Taste is million times better than store bought counters ( no chemical taste or weird smell ), actually my husband insists to named it something else instead hummus, because when you taste this, you’re going to ask yourself “ if this is a hummus, what did we eat all those years ? “ Recipe is so simple but elegant yet, cherry tomatoes, red bell peppers and whole head of garlic roasted on lightly olive oil drizzled baking sheet for 20-25 minutes, then everything joined into food processor with rest of the ingredients, and pureed together for silky texture. Only time consuming part will be removing skin of the garbanzo beans, that makes big difference on silky texture.

Ingredients:

1 cup dry organic garbanzo beans, soaked overnight, drained and boiled in water until soften, drained, skin removed
1 cup organic cherry tomatoes, some cut in half and roasted with drizzle of olive oil
2 organic red bell peppers, roasted
1 whole head of organic garlic, cut in half, brushed with olive oil and roasted on cut side down
2 tablespoons extra virgin olive oil, separated in half
4 full tablespoons organic tahini
1 organic lemon, juiced
1 tablespoon honey
2 tablespoons water
1/2 teaspoon ground cumin
Pinch of cayenne pepper
1/2 teaspoon paprika
Sea salt and freshly ground pepper to taste
Organic Greek basil leaves and thyme for garnish

In a food processor, add tahini, lemon juice, water, honey, cumin, paprika, cayenne pepper, freshly ground pepper and 1 tablespoon olive oil, mix until combine about 1 minute. Add half of the roasted tomatoes, roasted red pepper and garlic ( some separated for garnish ). Pulse until mixture is smooth and silky. Add 2 cups cooked garbanzo beans, pulse until combine about 1 minute. You may add more water if needed.

Place hummus on serving dish and finish with roasted cherry tomatoes, garlic and herbs on top. Drizzle rest of the olive oil around evenly. Serve with cheese quesadilla slices, breakfast radishes and lots of baby salad greens.

Bon appetite !!



                                            MISO GLAZED EGGPLANT WITH BURRATA CHEESE AND RED PEPPER SAUCE
                                            Makes 4 Servings
                                            345 Calories Per Serving

So many complementing flavors make this dish irresistible.. Previously roasted Chinese eggplants are brushed with delicious Asian sauce and broiled shortly; finished with home-made red pepper-garlic sauce, fresh, rich burrata slices and lots of fresh basil and chives. Slightly sweet, flavorful and refreshing summer lunch..

You can use any kind of eggplant, but Chinese eggplants are better option for this recipe, because they can roast easily.

Burrata is a fresh, sweet, creamy Italian cheese, made from mozzarella and cream, outer shell is made from mozzarella while the inside made mozzarella and cream for softer and creamier texture. It’s best when eaten in 12 hours. This gooey mozzarella cheese can be perfect companion for salad and pasta.

Ingredients:

4 organic Chinese eggplant, peeled like zebra, cut in half lengthwise
2 organic zucchini, cut in half lengthwise
1 big ball burrata cheese, sliced
3 large organic red bell pepper, roasted under broil, peeled, seeded and sliced
1 organic fresh garlic, quartered
1 large organic spring onion, sliced
2-3 drops hot sauce
Handful organic fresh Greek basil
7-8 stems organic chives, snipped
Sea salt and freshly ground pepper to taste
1 tablespoon Hoisin sauce
1 tablespoon organic soy sauce
1 1/2 tablespoons mirin
1 tablespoon organic coconut palm sugar or any sugar
1 tablespoon organic white miso
1 tablespoon olive oil
Pinch of cayenne pepper

In a small sauce pan, add mirin, soy sauce, Hoisin sauce, sugar and miso. Over medium high heat, heat sauce until miso dissolved and ingredients are combined. Add pinch of cayenne pepper. Set aside.

Preheat oven to 375 F degrees.

Brush eggplant and zucchini with olive oil. On an aluminum foil cover baking sheet, roast vegetables for 15 minutes or until tender.

Turn the broiler on, and brush miso sauce over the roasted vegetables evenly. Broil veggies for 5 minutes, or until golden brown on top.

In a blender, mix roasted red peppers, garlic and onion until smooth. Transfer pepper sauce into small saucepan, on over medium high heat, bring sauce to a boil for couple minutes. Season with salt and pepper. Add hot sauce, half of the basil leaves into the sauce and mix well.

For serving; place couple tablespoons red pepper sauce, then slice of burrata cheese and broiled eggplants and zucchini. Sprinkle snipped chives and basil leaves around.

Bon appetite !!



                                                                    BABA GHANOUSH MY WAY
                                                                    Makes 3 Servings, 1 Whole Eggplant With Serving
                                                                    293 Calories Per Serving
   

Typically baba ghanoush is made with mashed eggplant which is baked or broiled over on open flame, then mix with tahini, garlic, lemon juice and olive oil. Sometimes is blended with finely diced onion, tomatoes and other vegetables. My version is so simple but flavorful and light, simply broiled eggplants turned into empty shell, scoop out flesh mix with kalamata olives, cherry tomatoes, blueberries, black currants and fresh figs,and perfected with yogurt-tahini sauce. Words are not enough to describe their taste, so DELICIOUS, fresh sweet fruits perfectly mix with warm eggplant, salty kalamata olives and heavenly good tahini sauce.!!

Although dried figs are available throughout the year, but there is nothing like unique taste and flavor of fresh figs, especially for me, literally we grow up top on the fig trees. I tried to corporate many dishes around the fresh figs. Figs are good source of potassium, since besides many people are not eating enough fruits and vegetables, but at the same time they consume high amounts of sodium from processed foods. This can harm the sodium/potassium balance in your body, so potassium high fruits and vegetables are exceptionally important for keeping blood pressure in balance. Figs are great source for dietary fiber, too.

Ingredients:

3 large organic eggplants, peeled alternating like zebra
1 tablespoon olive oil
Sea salt and freshly ground pepper
15 organic cherry tomatoes, big ones cut in half
3 small organic fresh figs, cut in half lengthwise
1/4 cup organic blueberries
Handful organic black currants
12 kalamata olives, pitted
Handful organic Greek basil and sunflower sprouts       

Preheat oven to 375 F degrees.

On aluminum foil cover baking rack, place eggplants, brush with olive oil evenly. Season with salt and freshly ground pepper. Pierce eggplants couple of times with a knife for easy roasting. Roast eggplant for 15-20 minutes, then turn the broiler on, and broil them for 15 minutes, until lightly char on their top.

Cut each eggplants flesh, then scoop out in a bowl. Mix with kalamata olives.

For serving; place eggplant shells on the plate, fill with eggplant-kalamata mixture. Pour spoonful yogurt-tahini sauce. Place cherry tomatoes, blueberries, currants and figs. Garnish with mini basil leaves and sunflower sprouts.

Sauce Ingredients:

7 tablespoons plain yogurt, diluted a bit with their water
1 tablespoon tahini
1 lime, juiced
1 teaspoon honey
1 garlic, minced ( optional )

In a medium bowl, mix all the ingredients well until combine.

Bon appetite !! 



                                                        PORTABELLA MUSHROOM DUTCH BITTERBALLEN SUB
                                                        Makes 6 Subs
                                                        376 Calories Per Sub

When my dearest niece and her foodie Dutch boyfriend are keep talking about to visit us, I know it's time to start polishing my recipes ( especially Dutch ) and be ready for first impression. Bitterballen are popular fast food/ bar food in Holland, and typically made with beef, beef broth and thick roux. When the mixture firm enough in the fridge, shaped into balls, coated with flour, egg mixture, panko and deep fried. Usually they served with small bowl of mustard for dipping. In our home, three vegetarians won against one carnivore; my vegetarian version is made with minced portabella mushrooms, home made mushroom broth and thick ragout; of course deep frying was not really an option, they are covered with grounded cheese cracker and finished in the oven for perfection. Instead of traditional way, I served them in sub rolls with slice of mozzarella cheese. Result was unbelievable tasty, delicious, irresistible sandwiches.. Actually bitterballen become our house favorite nowadays.. 

I made my own whole wheat-spelt sub rolls, for their recipe you can check “ bakery ‘ section or use any good quality bread.

Ingredients:

4 big organic portabella mushrooms, minced
1 small organic onion, chopped finely
2 tablespoons organic unsalted butter
2 tablespoons organic unbleached all purpose flour
1 1/2 cups home made mushroom broth
Pinch of nutmeg
Handful organic fresh parsley and thyme
2 organic eggs, whisked
20 organic cheese cracker, grounded or 1 cup organic panko
Salt and freshly ground pepper to taste
1 large mozzarella cheese ball, sliced thinly for assembly
6 subs roll, cut in half 

In a large sauté pan, melt butter, add onion and sauté until soften. Add flour, when became a smooth paste, very slowly add broth, whisking continuously after each addition. Season with salt, pepper and nutmeg. Add mushrooms and parsley, cook together until roux thickened. Let it cool, and chill this mixture in the fridge for overnight.

Preheat oven to 375 F degrees.

Prepare 3 shallow dishes, first fill with flour, second eggs, and last one with grounded cheese cracker. Make equal size balls from mixture, and roll each ball into flour, then dip in the eggs, then coat with crackers. Repeat last 2 steps to have firm and thick crust outside. Transfer bitterballen onto parchment paper lined baking sheet. Bake balls for 20-30 minutes.

For serving, heat breads on preheated oven until lightly golden on sides. Place 2 thin mozzarella slices bottom of each rolls, then add 3 bitterballen, and finish with 3 slices cheese on their top. Broil subs until cheese is melted. Garnish with fresh herbs, such as basil and thyme.

Best Marinara Sauce:

1 big organic heirloom tomato, grated
1 medium organic tomato, grated
3 organic garlic cloves, minced
1 tablespoon organic coconut palm sugar
3 tablespoons hot pepper sauce, such as sriracha
1 tablespoon Thai red curry paste
Sea salt and freshly ground pepper to taste

In a medium saucepan, pour grated tomato juice, add garlic, sugar, hot pepper sauce, red curry paste, salt and pepper. Bring mixture to a boil, then on very low heat simmer until thickened to desire consistency.

Bon appetite !!



                                                                            SUMMER SQUASH PANZANELLA
                                                                            Makes 2 Servings
                                                                            318 Calories Per Serving

In summer days, classic Italian Tuscan salad panzanella is the easiest way to fix your lunch or supper along with your protein dish. I mixed home grown-organic summer squashes with cherry tomatoes, bell pepper, home-made sourdough whole grain bread pieces and finished with lots of fresh herbs, mini salad greens and no-oil fried eggs. So delicious, nutritious and flavorful wholesome meal for anytime..

Ingredients:

2 medium organic summer squash, diced
1 organic red bell pepper, diced
1/2 head organic garlic
1 slice of sourdough whole grain bread, diced
15 organic cherry tomatoes, cut in half
2 organic eggs, no-oil fried in pan
1 tablespoon olive oil
Sea salt and freshly ground pepper to taste
Handful organic mix baby salad greens
Handful organic fresh herbs, such as thyme, rosemary, tarragon..

Preheat oven to 375 F degrees. 

In a baking sheet place summer squash, red pepper, garlic head, cherry tomatoes and bread slices. Drizzle olive oil on top, mix until coated completely. Roast vegetables until tender while mixing occasionally. Make sure bread slices soak all the vegetable juices.

Serve panzanella over the salad greens. Finish with no-oil fried egg on top. Sprinkle fresh herbs around.

Bon appetite !!



                                                                        BLACK BEAN - SIX GRAIN RICE SLIDER
                                                                        Makes 8 Sliders
                                                                        202 Calories Per Slider 

These black bean-rice sliders are great vegetarian option for football season or for us no excuses to wait any season to enjoy them !! This is not average bean slider recipe; patties are made with softly boiled black beans and nutritious 6 grain rice mixture and served with Chinese radish sprouts and tasty home made sriracha sauce (I’ll post this best sriracha sauce recipe soon ! ). The only problem will be you can not get enough of them !! For extra gourmet touch, make your own buns from scratch, I have lots of bun recipes under ' bakery " section..

Ingredients:

1 cup cooked organic black beans
1 cup cooked organic 6 grain rice mixture
1 small organic onion, chopped finely
3 organic garlic cloves, minced
1 organic red cherry bomb pepper, minced
1 organic lime, juiced
3 tablespoons organic panko
Handful organic fresh herb, such as basil, parsley, mint; minced
1 tablespoon grapeseed oil, separated in half
3/4 teaspoon ground cumin
1/4 teaspoon salt
Freshly ground pepper to taste
 

In a sauté pan, pour 1/2 tablespoon grapeseed oil. Add onion, cherry bomb pepper and garlic. Saute until onion is soften, add cumin, salt and pepper.

In a food processor, add cooked onion, bean, rice and lime juice. Pulse just enough to mix until beans are broken but not pureed. 

Transfer mixture into mixing bowl, add chopped green and panko. Mix until combine. Take 1/4 cup mixture each time and form into patties. Place patties onto plastic wrap covered plate and cover with another sheet of plastic wrap. Refrigerate for 30 minutes.

At that point you can keep uncooked patties in the fridge for 2 to 3 days. 

In a large pan, pour rest of the oil, on over medium high heat, cook patties for 3-4 minutes each side. 

For assemble; serve bean patties in mini slider buns with tomato slices, spinach leaves, Chinese red radish sprouts, fresh herbs and home-made sriracha sauce.

Bon appetite !!



                                                                ZUCCHINI LINGUINE WITH QUINOA BALLS
                                                                Makes 4 Servings
                                                                464 Calories Per Serving With 4 Quinoa Balls

Packed with antioxidant nutrients and vitamin C; delicate flavor summer squash and zucchini are the perfect substitute for pasta. This noodlelike vegetables deliver just a quarter of the carbs of traditional spaghetti, but serve lots of freshness and delightful flavor with meatless quinoa balls. Vegetarian dream dish shows eating veggies can be exciting and tasty..

Ingredients For Quinoa Balls:
Makes 16 Balls

1 cup organic dry mix color quinoa, washed well by rubbing against in a mesh sieve under cold running water until quinoa set completely at the bottom of water filled bowl, cooked in boiling salty water for 10 minutes and drained
1/2 cup organic panko bread crumb or any bread crumb
2 medium organic eggs
1/2 cup goat cheese
2 tablespoons tomato sauce
2 tablespoons organic unbleached all purpose flour
1 organic garlic clove, minced
3-4 tablespoons organic mix green, such as kale, chard, mustard green, minced
6-7 stems organic chives, sliced thinly
1 tablespoon olive oil
Salt and freshly ground pepper to taste
 

In a large mixing bowl, mix cooked quinoa, minced green, garlic, flour, panko and goat cheese. Season with salt and pepper. Add eggs and tomato sauce, mix until blend. Using your hands, roll quinoa mixture gently between your palms. Place quinoa balls onto parchment paper lined baking sheet, cover with plastic wrap loosely and chill in the fridge for 20 minutes.

Preheat oven to 375 F degrees. 

Brush quinoa balls with 1 tablespoon olive oil evenly. Bake balls for 20-25 minutes, until lightly golden on top. 

Zucchini Linguine Ingredients: 

2 medium organic zucchini, cut in lengthwise, sliced thinly like Linguine strips
2 medium organic summer squash, cut in lengthwise, sliced thinly like Linguine strips
1 organic fresh onion, cut in half and sliced
3 organic fresh garlic cloves, minced
2 tablespoons pine nuts
4 tablespoon grated or shaved Parmigiano Reggiano cheese
Handful organic sunflower sprouts
Handful organic fresh herb, such as thyme, tarragon, Greek basil..
Handful organic radish sprouts
1 teaspoon grapeseed oil
Sea salt and freshly ground pepper to taste
 

In a large sauté pan, pour grapeseed oil, sauté onion and garlic for couple minutes, until fragrant. Add pine nuts, zucchini and squash slices. Saute vegetables lightly for couple minutes. Do not overcook, it will be hard to shape them. 

Marinara Sauce Ingredients

1 cup organic tomato sauce
1 organic yellow tomato, diced
1 organic green tomato, diced
1 organic fresh onion, chopped
3 organic fresh garlic cloves, minced
1 tablespoon organic coconut palm sugar or any kind sugar
1 teaspoon red pepper flakes
Pinch of cayenne pepper
1 teaspoon olive oil
1 cup water
 

In a saucepan, pour olive oil, sauté onion and garlic for a minute. Add tomatoes, tomato sauce, sugar, red pepper flakes and cayenne pepper. Add water, season with salt and pepper. Bring it to a boil, then with close lid simmer for 20 minutes. 

In a blender, puree marinara mixture until smooth. You may add more water or tomato juice to dilute the mixture. 

For serving, place zucchini, summer squash, onion mixture and sunflower sprouts like a pasta, swirling around itself. Add pine nuts and shaved cheese slices around. Place sprouted radishes in center of the zucchini, finish with 3-4 quinoa balls and marinara sauce. Sprinkle baby herbs over the top.

Bon appetite !!



                                                                BEST OF THE BEST SRIRACHA SAUCE
                                                                Makes 1 Medium Bottle

Sriracha is a high level-gourmet hot sauce, especially homemade version is 10 times tastier than store bought ones and gives nice kick to any meal. Secret of making best hot sauce is using different variety of hot peppers and combining flavors in harmony. This sauce is hot but still has lots of depth, flavors, and addictively delicious.

Ingredients:

17 organic hot Thai chili pepper, chopped
3 organic Habanero pepper, chopped
5 organic red chili bomb pepper, chopped
1 cup organic white distilled vinegar
1 tablespoon fish sauce
4-5 organic garlic cloves
1 teaspoon fine sea salt
2 tablespoons organic coconut palm sugar

In a medium bowl, add chopped peppers, vinegar, fish sauce, garlic and salt. Mix well, cover with plastic wrap  and let them brine for overnight.

Next day, place vinegar-pepper mixture into a saucepan, add sugar and bring it to a boil, then simmer for 5 minutes. Transfer mixture into high speed blender, such as Vitamix, mix until pureed. Transfer pepper pure into fine mesh sieve, and try to get as much as juice possible.

Keep sriracha in clean bottle with tight lid in the fridge.

Bon appetite !!



                                                                        DELICATA SQUASH-RICOTTA QUICHE
                                                                        Makes 10 Slices
                                                                        273 Calories Per Slice

I love Saturdays, I can get it done many things in short time. We usually go to Farmers Market around 8:00 am. to pick the freshest produce available, then place them in the car cooler and go for a long run at the lake front. Last weekend after 2 hours work out at chilly weather, we came home to ease the pain with warm shower and hot cocoa, then prepared wholesome lunch with market finds. I made this delicious quiche and roasted pepper-tomato soup for our last picnic at our yard when we’re helping to fall clean out. I realized I prefer cold fall, winter temperature more than hot, steamy summer days. Exercising outdoor at cold gives more stamina and endurance to your body, but before starting, you have to acclimate your body gradually to low temperature, at least 2 weeks training requared. Of course warm long-winter tights, gloves and hats are must.. We enjoyed cold winter picnic with earthy but slightly sweet flavor quiche and planning to do more often even with snow !! As usual quiche made with healthy crust, only 5 tablespoons of butter used, and I combined garbanzo bean flour, all purpose and whole wheat flour for taste and benefits. Quiche can be excellent side dish for Thanksgiving table.. DELICIOUS !!

Delicata squash, also known sweet potato squash, has yellow skin with green strips. Skin of squash is edible after roasting or baking. If you are incorporating delicate squash into your meal, it provides nearly 3/4 of your daily needs of vitamin A per serving. It is also good source for vitamin C and fiber.

Ingredients For Crust:

1 cup organic garbanzo bean flour
1 cup organic unbleached all purpose flour
1 cup organic unbleached whole wheat flour
1 teaspoon salt
Pinch of organic sugar                  
5 tablespoons organic unsalted cold butter, sliced
12-13 tablespoons icy cold water

In a food processor, add flour and salt. Pulse until blend. Add cold butter slices, pulse until became coarse flour. Add cold water once, and pulse until dough forms. Take dough onto lightly floured surface, make a ball. Cover dough with plastic wrap tightly, rest in the fridge for 30 minutes.

Preheat oven to 400 F degrees.

Transfer dough onto lightly floured surface, use pastry pin, roll out dough little bigger than your pie dish. Place dough into pie dish, make holes with a fork. Pour filling ingredients, and add squash slices on top. Brush delicate slices lightly with olive oil. Bake for 25 minutes, then cover with aluminum foil and bake 10 more minutes. Garnish with more pepitas (pumpkin seeds )..

Filling Ingredients:

6 ounces hand dipped ricotta cheese
4 tablespoons French feta goat cheese, crumbled
2 organic eggs
2-3 tablespoons organic soy milk or any kind milk
7-8 organic baby kale leaves, soften in boiling water for 3-4 minutes, drained, thick middle stems are removed, and sliced thinly
1 tablespoon organic pumpkin seed
1 organic delicate squash, washed and sliced thinly ( you don’t need to peel squash )
1 teaspoon olive oil for brushing squash slices

In a medium bowl, mix ricotta, feta cheese, eggs, milk, chopped kale leaves and pumpkin seeds until combine.

Bon appetite !! 



                                                                        VEGETARIAN SHEPHERD'S PIE
                                                                        Makes 4 Individual Pies
                                                                        409 Calories Per Serving

These individual Shepherd’s pies are loaded with nutritious root vegetables and greens, and topped with smoothly mashed potato-sweet potato mixture for delightful finish. Earthy mushrooms, parsnip, carrot, lots of garlic, spinach and potatoes are combined in a harmony and created wonderful, easy to prepare, well balanced wholesome dish. Delicious, flavorful and healthy !!

Ingredients:

5 medium organic portabella mushrooms, diced
1 medium organic parsnip, peeled and diced
1 large organic carrot, peeled and diced
1 organic yellow onion, chopped
4-5 organic garlic cloves, minced
Big handful organic spinach, thinly sliced
3 cups homemade veggie stock
2 teaspoons grapeseed oil
2-3 springs organic fresh rosemary
3-4 springs organic fresh thyme
2 tablespoon organic unbleached all purpose flour
2 tablespoons organic unsalted butter
Sea salt and freshly ground pepper to taste
4 medium organic Idaho potatoes, peeled, cut into chunks
2 medium organic sweet potatoes, peeled, cut into chunks
1/2 cup organic soy milk or any kind milk
3-4 stems organic chives, chopped
1/2 cup cheddar cheese, grated, separated in half
1 teaspoon olive oil
Organic fresh basil leaves and flowers for garnish
 

In a large saucepan, fill with salty water, cook potatoes until tender. Drain and return potatoes into the hot pan until they dried. Transfer potatoes into mixing bowl, add milk, chives, olive oil, salt and freshly ground pepper. Mash together until smooth and silky. Stir half of the cheese inside of the mixture. Set aside.

For making the roux; in a small pan, melt the butter. Slowly add flour and whisk until mixture is thickened. Set aside. 

In a large sauté pan, add grapeseed oil and little bit veggie stock, sauté mushrooms are almost tender about 10 minutes. Add rosemary and thyme. Add veggie stock, onion, garlic, parsnip and carrot, cook 5 more minutes together. Add spinach, season with salt and pepper. Add roux (flour-butter mixture), stir well until combined.

Preheat oven to 375 F degrees.

Transfer vegetable mixture into oven safe dish and top with the mash potatoes. Sprinkle half of the cheese over the top.

Bake pie for 25-30 minutes, or until brown on top.

Garnish with fresh basil flowers.

Bon appetite !!



                                BLACK BEAN - BLACK RICE CHIMICHANGA WITH CRANBERRY-POMEGRANATE SALSA
                                Makes 9 Chimichangas
                                381 Calories Per Serving

I realized we’re not having Mexican food for awhile and decided to make these delightful oven baked Chimichangas for light supper. I was craving for different taste and flavors Mexican food, and created sweet and sour fruit salsa instead of traditional one. When super delicious home made pumpkin-parmesan crepes fill with beans, black rice, cheddar cheese and serve with cranberry, pomegranate and persimmon salsa, suddenly you'll end up with fine dining quality meal and lots of flavors.. You can easily substitute crepes with store bought tortillas if desired.

Crepe Ingredients: 

1/2 cup sourdough culture ( you can skip this if you don’t have sourdough)
1 cup organic sprouted spelt flour
3/4 cup organic unbleached white whole wheat flour
2 cups organic soy milk or any kind milk
2 large organic eggs
1/2 cup organic roasted pumpkin puree
1 tablespoon organic sugar
1/2 cup Parmigiano Reggiano, grated
 

In a blender, mix all the ingredients together until blend. 

In batches, cook crepes on lightly oiled pan about 1 minute each sides. Set aside.

Filling Ingredients: 

1/2 cup organic dry black bean, boiled in water until soften
1/2 cup organic dry red kidney bean, boiled in water until soften
3/4 cup organic dry long grain black rice, boiled in water until tender
1 small organic onion, sautéed in a pan until caramelized
1 cup cheddar cheese, grated, 1/4 cup separated for baking
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
Pinch of cayenne pepper
Pinch of smoked paprika
Freshly ground black pepper
 

In a large mixing bowl, mix beans, rice, spices, sautéed onion and 3/4 cup grated cheddar cheese. 

Preheat oven to 375 F degrees.

Lay crepes on the cutting board. Place couple tablespoons filling on one side of the each crepe, fold side edges and roll crepe like a burrito. 

Transfer rolls onto oven safe baking dish. Sprinkle reserve cheddar cheese on their top evenly. Bake for 15-20 minutes or until cheese start to melt. 

Serve Chimichangas with 2 slices avocado and couple spoonful cranberry-pomegranate salsa on top of them. Place yogurt-mascarpone mixture on side. 

Cranberry – Pomegranate Salsa: 

1 1/2 cups organic fresh cranberries
1 organic pomegranate, seeds only
1 organic avocado, sliced thinly
1 organic persimmon, diced
1 1/2 tablespoons organic sugar
1 organic lemon, juiced
1 jalapeno pepper, sliced thinly

In a large pan, cook cranberries, jalapeno, sugar and lemon juice until cranberries start to burst. Transfer cranberries into medium bowl, mix with persimmon and pomegranate seeds.

Yogurt-Mascarpone Mixture: 

3 tablespoons plain yogurt
2 tablespoons mascarpone cheese
 

In a small bowl, whip yogurt and mascarpone well until creamy and smooth.

Bon appetite !!



                                                                    WINTER VEGETABLE SPRING ROLLS
                                                                    Makes 8 Rolls
                                                                    133 Calories Per Roll

We don’t need any excuse to have these delicious and nutritious rolls, but Chinese New Year is perfect timing to have them as filling afternoon snack or healthy party starter. Matchstick sliced roasted beets and butternut squash are rolled with cooked barley, apple, pumpkin seeds, fresh basil, home made pesto and red pepper sauce and perfected with dipping sauce. You can use your own filling ingredients-fresh herbs and crunchy vegetables or fruits are mandatory- and sauce instead. 

If you cover them with plastic wrap, they can store at cool room temperature for 1 to 2 hours, or if you have seafood or meat filling; store in the fridge less than 5 hours. Rice paper will get hard if they store longer than that.

Ingredients:

1 lb. organic butternut squash, sliced and roasted at 375 F degrees oven until tender
3 small organic beets, roasted at 400 F degrees oven for 50 minutes, then peeled and sliced like matchstick
8 tablespoons red pepper sauce
8 tablespoons organic barley, cooked in boiling water then drained
1 organic apple, matchstick sliced
1 cup organic fresh basil
4 tablespoons homemade no oil basil pesto
2 tablespoons organic pumpkin seeds
8 spring roll rice paper

Dip the rice paper in warm water to soften. Do not soak the rice paper too long, it will break apart easily. Lay rice paper on a ceramic plate ( rice paper can stick on wood surfaces ) or silicon mat, start at top 1/3 of paper closed to you, pile beet, squash, barley, apple, basil, pumpkin seed, 1/2 tablespoon pesto and 1 tablespoon red pepper sauce on each other. Fold two side edges over the vegetables, and gently pull away the longer edge, roll over the filling like a cigar. Slowly start to roll away from you, and gently tuck in your filling toward you to keep the roll tight. Repeat same process with other rice papers.

Serve with hot red pepper sauce or your favorite dipping sauce.

Bon appetite !!



                                                                        ROOT VEGETABLE LATKES
                                                                        Makes 10 Latkes
                                                                        119 Calories Per Latke

When you open the door, usually our fridge shelves look pretty empty, - except milk, homemade yogurt, precious sourdough starter, bee pollen, to go salads and lots of cheese - because we barely have leftover, cook daily basis and portions, and never buy process/package food or sauce. But fresh produce drawers are always stack with seasonal veggies, fresh herbs and fruits. This recipe came directly from our fridge, used all the root vegetables I had, but you can simply substitute the vegetables whatever you like. Don’t use food processor to grate the vegetables ( because make them watery and moist ), instead use large holes on hand grater. I used just 3 eggs and 2 tablespoons whole wheat flour as a binder, and add couple tablespoons hand dipped ricotta and gorgonzola cheese for extra kick. Delicate, moist and unbelievable tasty, especially with yogurt-mustard-garlic sauce.

Ingredients:

1 organic leek, white part only, thinly sliced
1 organic carrot, grated on large holes
1 small organic celeriac, grated on large holes
3 large organic sunchokes, grated on large holes
1 large organic parsnip, grated on large holes
2 organic green onion, thinly sliced
2 organic garlic cloves, minced
Handful organic fresh basil, finely chopped
5 stems organic flat leaf parsley, finely chopped
2-3 organic eggs( depends on egg size ), whisked lightly
4 tablespoons hand dipped ricotta cheese
4 tablespoons gorgonzola cheese
2-3 tablespoons organic whole wheat flour
Sea salt, freshly ground pepper to taste
1/4 teaspoon red pepper flakes
1 tablespoon grapeseed oil for cooking

Yogurt Sauce Ingredients:

1 1/2 cups plain yogurt
Couple stems organic fresh dill, finely chopped
1 tablespoon Dijon mustard
1 organic garlic clove, minced
Freshly ground pepper to taste
 

In a small bowl, mix sauce ingredients together until smooth.

In a large mixing bowl, mix all the latke ingredients -except grapeseed oil- together until combined.

In a large pan, pour grapeseed oil, pour couple spoonful of mixture on each time. While they are cooking, using spatula, shape the patties as desired. Repeat same process until mixture is used. 

Bon appetite !!



                                                               SPICY CHICKPEA, PURSLANE, SHITAKE, EGG SKILLET 
                                                               Makes 4 Servings
                                                               429 Calories Per Serving


This is totally my kind of wholesome meal, it can serve your daily balanced diet needs, plenty proteins and omega-3 fatty acid loaded greens in one skillet with lots of flavor. Cumin and coriander spiced chickpea's earthy flavor is smoothed with fresh purslane, sautéed mushrooms, eggs and avocados. Delicious, nutritious and super healthy dish for summer days..

Ingredients: 

1 cup organic dry garbanzo beans, soaked overnight, drained and boiled in water until soften (take the skim off occasionally during cooking)
2 cups organic purslane, florets only
4 large organic eggs, whites and yolks separated
1 cup organic Shitake mushrooms, stems removed, sliced roughly
1 cup organic cherry tomatoes
1 organic avocado, sliced thinly
1/4 cup organic fresh fava beans, cooked in boiling water, then peeled
Handful fresh organic herb, such as Greek basil, summer savory, tarragon, and oregano
1/2 teaspoon ground cumin
1/4 teaspoon ground coriander
2 tablespoons organic red pepper sauce or tomato sauce
1 organic Spanish onion, chopped
3-4 stems organic fresh thyme
2 teaspoons olive oil, separated in half
Sea salt and freshly ground pepper to taste

In a large pan, pour 1 teaspoon olive oil, saute onion for couple of minutes, add red pepper sauce and cooked garbanzo beans. Mix until combined, add cumin, coriander, salt and pepper. Set aside. 

In a small saute pan, pour 1 teaspoon olive oil, sauté mushrooms until tender, about 5 minutes, add fresh thyme, season with salt and pepper. Set aside. 

In a large mixing bowl, whisk egg whites with pinch of salt until turns into white cream consistency. 

Preheat oven to 400 F degrees. Heat cast iron skillet into the oven for 10 minutes. 

Pour egg whites first, then place garbanzo beans, mushrooms, cherry tomatoes and fava beans. Add some of the purslane and egg yolks on top. Cook skillet until egg yolks start to set. 

Before serving, add avocado slices, fresh purslane florets and fresh herbs onto the skillet. 

Bon appetite !!



                                YELLOW SPLIT BEAN-ROASTED EGGPLANT HUMMUS WITH ZUCCHINI-EGGPLANT PANZANELLA
                                Makes 4 Servings
                                385 Calories Per Serving

I love hummus, it makes weekend gatherings so easy.. This time I used yellow split pea instead garbanzo bean, added smoky flavor roasted eggplant and whole garlic, and topped with zucchini-eggplant panzanella for extra kick. Smooth-silky texture hummus can be served with fresh radishes, baby carrots, blanch broccoli etc.., and eaten as a delicious side dish or starter !! Best of all, you’ll get your daily protein, fiber and vegetables with every flavorful bites..

Dry yellow split pea doesn’t need overnight soaking like other dry beans, so you can decide and make this hummus in no time..

Ingredients For Panzanella:

2 small organic zucchini, diced
1 organic small Japanese eggplant, peeled like a zebra, diced
1 small slice sourdough bread, diced
1 head organic garlic, root part removed, but still keep the whole head together
10 organic cherry tomatoes, some cut in half
Handful organic fresh herb, such as rosemary, oregano, dill; separated in half
1 tablespoon olive oil

Preheat oven to 400 F degrees. 

In a large mixing bowl, toss zucchini, eggplant, tomatoes, bread slices, half of the herb and olive oil until coated completely.  

Transfer vegetables onto parchment paper lined baking sheet, add garlic head. Roast vegetables until tender while stirring occasionally about 15 minutes. When Panzanella cools mix with fresh herbs.

Yellow Split Pea-Roasted Eggplant Hummus:

1 cup organic yellow split pea, boiled in water until tender, drained
1 organic Japanese eggplant, peeled like a zebra, sliced in half lengthwise, brushed with olive oil evenly and roast in the oven until tender
3 tablespoons organic tahini sauce
1/2 organic lemon, juiced
1 tablespoon good quality honey
1/2 head roasted garlic
1 teaspoon ground turmeric
Sea salt and freshly ground pepper to taste 

In a food processor, place all the ingredients together, puree until silky smooth. 

Serve hummus with zucchini-eggplant Panzanella and more fresh herbs over the top. 

Bon appetite !!



                                                        BEET RAVIOLI WITH HERB PESTO AND BALSAMIC REDUCTION
                                                        Makes 4 Servings
                                                        304 Calories Per Serving

This colorful and flavorful summer dish is recently our house favorite ! We always have steamed beets in our fridge, so for us it takes only 10 minutes to prepare this amazing side for lunch or dinner. I have to remind you there is no pasta in this meal..You can either steam, boil or roast the beets, then use mandolin to get thin slices, and with a ruffle edge cutter, cut neat slices that look like real ravioli. Final touch will be filling each ravioli with flavor bomb mixture; whipped goat cheese, mascarpone, homemade coconut cream, fresh herbs and garlic chives.. Walnut - herb pesto ( made with only 1 tablespoon olive oil ) and aged balsamic reduction just complete the dish and highlight the flavors..No words can describe this amazing taste.. Unbelievable delicious !!

LOOK AT THEIR CALORIES !!

Ingredients:

2 large organic red beets, both ends are trimmed, brushed under cold running water
2 large organic golden yellow beets, both ends are trimmed, brushed under cold running water
2 teaspoons olive oil
4 tablespoons fresh goat cheese
1 tablespoon mascarpone cheese
1 tablespoon organic coconut cream (cold separated from coconut milk )
1 organic lemon, zest
1 medium organic shallot, minced
2 tablespoons organic fresh herb mixture, such as thyme, basil, mint, summer savory, dill, curly parsley, minced
2 tablespoons organic chive, minced
Sea salt and freshly ground pepper to taste

In a medium bowl, mix goat cheese, mascarpone, coconut cream, shallot, lemon zest, herb mixture and chive until combined. Season mixture with freshly ground pepper. Set aside.

Either beets can be boiled, steamed or covered tightly with aluminum foil and baked for 55 minutes. Peel the beets and using mandoline, slice them into 1/16” thick slices. You will need 40 slices. Lay beet slices onto cutting board and with ruffle edge ring cutter, cut into 2 1/2 “ rounds. Brush each round with olive oil, place teaspoon goat cheese filling on center, add another bet slice on top. Press gently to seal edges.

For Serving:

2 cups organic baby greens and herbs, such as oregano, mint, basil, sorrel, mustard, chard, kale..
Handful organic red currant
Organic herb flowers, such as purple basil, mustard, chive..

In a medium bowl, place all the greens and drop of olive oil. Mix until coated evenly.

Herb Pesto:

1/3 cup organic walnut, roasted lightly for 10 minutes, chopped
2 tablespoons Parmigiano Reggiano, grated
1 cup organic fresh mint and curly parsley mixture
1 organic garlic clove, minced
1/2 organic lemon, juiced and zest
1 organic lime, juiced
1 tablespoon olive oil
1 tablespoon water
Sea salt and freshly ground pepper 

In a food processor, pulse everything until combined. Set aside. 

Balsamic Reduction: 

1/4 cup aged balsamic vinegar (at least 25 years old )
2 teaspoons good quality honey 

In a small pan, pour balsamic vinegar and honey, bring it to a boil, then simmer mixture on over low heat until thickened about 10 minutes. When mixture cools, it will be thickened more. 

For serving, make a green bed for beet ravioli, than add raviolis, herb pesto, currants, and herb flowers. Drizzle balsamic reduction all over. 

Bon appetite !!



                                                        GRILLED PEACH SALSA AND MANGO-CURRANT GUACAMOLE
                                                        Makes 6 Servings
                                                        64 Calories Per Serving Salsa, 185 Calories Per Serving Guacamole

Ultimate summertime entertainment classic; salsa and guacamole.. It’s so easy to make, takes 10 minutes to prepare, than why not to skip store bought tasteless jars. I wanted to elevate sweet flavors by adding grilled white peaches in salsa; diced mango and handful fresh currant in guacamole. They will be perfect for outdoor activities, if you place them in airtight mason jar.. Sweet - spicy, delightful, summary and super fresh.. What else we can expect from party starter ?

Salsa Ingredients:

4 large organic heirloom tomatoes
2 organic yellow heirloom tomatoes, peeled and diced
2 organic purple Cherokee heirloom tomatoes, peeled and diced
2 organic white peaches, sliced, grilled, then diced
1/2 organic white onion, chopped
1 organic garlic clove, minced
1 organic jalapeno pepper, seeded and minced
1 organic cherry bomb pepper, seeded and minced
1 organic lime, juiced
1/4 teaspoon ground cumin
1/4 teaspoon organic sugar
Big handful organic cilantro
Sea salt and freshly ground pepper to taste

With a sharp knife, score bottom of the tomatoes like X shape. In a saucepan, fill with water, bring it to a boil, add tomatoes and boil for 1-2 minutes. Drain and peel their skin. 

In a food processor, add 4 large tomatoes, onion, cilantro, garlic, cumin, sugar, jalapeno and cherry bomb pepper. Pulse 7-8 times, do not over mix, there must be some small chunks of tomatoes. 

Transfer mixture into serving bowl, add diced tomatoes, diced peach, lime juice and season with salt and freshly ground pepper. 

Guacomole Ingredients:

3 organic avocado, cut in half, sliced and diced than lightly smash into Molcajete
1 small organic onion, chopped
1 organic jalapeno, seeded and minced
2 small organic heirloom tomatoes, diced
Handful organic red currant
1 organic mango, diced
1 organic lime, juiced
Big handful organic cilantro, chopped
Sea salt and freshly ground pepper to taste 

In a mixing bowl, add all the ingredients together. Mix lightly.

Serve with extra currant and diced mango. 

Bon appetite !!



                ROASTED VEGETABLES-GARBANZO BEAN HUMUS WITH ROASTED TOMATO-BASIL-PINE NUT TOPPING
                Makes 6 Servings
                257 Calories Per Serving

Hummus is always an easy addition into your dinning menu. I like to play with ingredients; sometimes I used beans or legumes instead of traditional garbanzo beans. This time I added oven roasted yellow squash, zucchini, red bell pepper and garlic, and topped with super delicious oven roasted/caramelized heirloom tomatoes, pine nuts, garlic and basil. I also like to serve it with fresh radishes, baby carrots and lots of green leaves, such as kale, chard or collard green instead of pita or potato chips.. One little trick makes hummus outstanding; always use dry beans, soaked overnight and boiled in the water until tender. Don’t forget to remove top skim occasionally during boiling.. Drained and washed with cold water, then peel garbanzo beans skin as much as you can. This little detail makes your healthy starter silky smooth in texture..

Ingredients For Hummus:

1 cup organic dry garbanzo beans, soaked overnight and cooked in a boiling water until tender (during cooking remove the top skim occasionally)
1 organic yellow squash, sliced, brushed with olive oil and roast in 400 F degrees oven
until tender
1 organic zucchini, peeled, sliced, brushed with olive oil and roast in 400 F degrees oven until tender
2 organic red bell peppers, roasted in the oven until tender (when they are still hot, you put them into the bowl and cover tightly with plastic wrap for 10 minutes;  you can easily peel their skin.)
1 organic heirloom tomato, sliced, brushed with olive oil, roast in the oven until caramelized
2 tablespoons organic tahini
1 organic lemon, juiced
1 organic lime, juiced
1-2 organic garlic cloves, roasted in the oven, then minced
1-2 tablespoons good quality honey
1 tablespoon olive oil
2 tablespoons water, more if needed
Sea salt and freshly ground pepper to taste

In a food processor, place all the ingredients together, pulse until texture is silky smooth. 

Oven Roasted Tomato-Pine Nut-Basil Topping: 

2-3 organic heirloom tomato, sliced, drizzled with olive oil, salt and pepper
2 tablespoons parmesan cheese
2 tablespoons organic pine nuts, toasted lightly, chopped roughly
2-3 organic garlic cloves, roasted in the oven, chopped
1 organic red pepper, roasted in the oven, skin peeled, seeded, chopped finely
Handful organic red currant
Handful organic fresh basil, chopped finely

Place tomato slices onto the parchment paper lined baking sheet. Sprinkle 2 tablespoons parmesan cheese on top. Bake tomatoes at 425 F degrees oven for 20-25 minutes or until caramelized on their edges, chopped finely. 

In a medium bowl, mix chopped tomatoes, red pepper, pine nuts, basil and roasted garlic until combined. Add currant gently. 

Serve hummus with tomato-basil topping and fresh green leaves. 

Bon appetite !!



                                                                            HOMEMADE GREEN MUSTARD
                                                                            Makes 1 Small Jar

I like to make my own condiments from ketchup to mustard.. This gives me great advantage to prepare one of a kind sandwiches and marinates. Super easy to make;  after soaking mustard seeds for 2 to 3 days into apple cider vinegar and water, simply mix seeds with fresh thyme, rosemary and honey.  Delightful flavors guaranteed to make you smile, this will be the best mustard you'll ever tasted.

Ingredients:

2/3 cup organic yellow mustard seed
1/2 cup organic apple cider vinegar
2/3 cup water

Mix all the ingredients above, soak mustard seeds for 2-3 days until they absorb most of the liquid and smell mustardy.

2 tablespoons organic fresh thyme
1 1/2 tablespoons organic fresh rosemary
1/2 teaspoon red pepper flake
1/3 teaspoon sea salt
1 teaspoon honey
2 tablespoons warm water

In a blender, mix mustard seeds with their juice and rest of the ingredients until smooth. Fill in a jar without leaving any air pocket. Mustard can keep in the fridge for few months.

Bon appetite !!



                                                                    NOODLE-LESS BUTTERNUT SQUASH PAD THAI
                                                                    Makes 4 Servings
                                                                    429 Calories Per Serving

Finally dream came true !! You can enjoy amazing taste and combinations of flavors without getting the carbs, because there is no rice noodle in this Pad Thai. All you need is a spiralizer-magical gadget can cut long curly slices from anything; zucchini, sweet potato, cucumber, squash.. It’s easier, faster and makes prettier noodles than julienne peeler. Super healthy, insanely delicious and gluten-free..

Butternut squash contains many vital anti-oxidants and vitamins, especially vitamin A and B complex. Vitamin A is a powerful natural anti-oxidant and helps body for maintaining skin, mucus membranes and eye sight. Butternut squash is also rich in minerals like iron, zinc, copper, calcium and potassium. Winter squashes and especially their seeds are good source of dietary fiber and mono unsaturated fatty acids.

Ingredients:

1 organic butternut squash, lengthwise cut in half and seeded, use spiralizer and make curly-long slices
2 tablespoons stir fry sprouted bean mixture
1 package (12 ounce ) organic extra firm tofu
2 organic garlic cloves, minced
1 inch long organic fresh ginger, minced
1 large organic carrot, sliced thinly like matchstick
2 organic Thai red chili, thinly sliced
Handful organic fresh herb mixture, such as curly parsley, oregano, sage..
8 stems organic chives, thinly sliced
1 tablespoon organic sesame oil
4 organic eggs, fried without oil
3 tablespoons peanut, toasted lightly

Pad Thai Sauce:

3/4 tablespoon tamarind paste, dissolved in 1/4 cup warm water
2 tablespoons fish sauce
2 teaspoons chili sauce
3 tablespoons organic coconut palm sugar
Pinch of white pepper
 

In a medium bowl, mix dissolved tamarind paste, fish sauce, chili sauce, sugar and white pepper until combined. Set aside.

Marinated Tofu:

2/3 cup soy sauce
1/2 teaspoon ground cinnamon
1/2 teaspoon fennel seeds, grounded in hand mortar
1/4 teaspoon anise seeds, grounded in hand mortar
1/2 teaspoon red peppercorn

In a large shallow bowl, mix all the ingredients above for marinate the tofu.

Place tofu block into the glass bowl by covering with clean kitchen towel. Place another bowl top on it, add weight (heavy can food, grains etc..) on it. Keep tofu in the fridge for overnight. Next day, open the towel, slice tofu thinly, and marinate with soy sauce-spice mixture for 30 minutes.  

In a large sauté pan, cook tofu until brown on both sides, about 2-3 minutes on each. Transfer tofu onto cutting block, dice tofu slices into small bites. Set aside.

In a wok, heat 1/2 tablespoon sesame oil, add garlic and ginger, lightly stir fry about 1-2 minutes. Add carrot slices, and stir fry sprouted bean mixture, continue stir frying together until carrots are tender. Take garlic, ginger and carrots on the side of the wok, add 1/2 tablespoon sesame oil and butternut squash curls, constantly stirring, cook for 5 minutes, until squashes are just bite tender. Add chili and cooked tofu, mix together gently. Add tamarind mixture into the wok, gently mix until ingredients are coated evenly for 1-2 minutes. 

Serve with no oil fried egg on top of the Pad Tai, sprinkle herb mixture and pink peppercorn around. 

Bon appetite !!



      POMEGRANATE MOLASSES EGGPLANT, MASHED ROOT VEGETABLES AND TAHINI-MISO-APPLE CIDER SAUCE 
      Makes 4 Servings
      413 Calories Per Serving

I grew up with eggplants, my mom and my grandmother used to corporate eggplant into every single dish, even into jam and pickle. For me really hard to say “this is the best eggplant dish I’ve ever tasted”, but truly this one is. Amazing flavors and textures are combined in a harmony; sweet, sour, spicy, smooth and crunchy. I combined the flavors that I like the most; pomegranate molasses broiled eggplant served on over the root vegetables puree and finished with slightly sweet tahini, mild miso, homemade pomegranate molasses, and apple cider sauce on top of all. I guaranteed you’ll find the heaven in your mouth. Super delicious !!

Miso is a paste basically made from soybeans, sea salt and often mixed with rice, barley or other grains. This mixture is allowed to ferment for 3 months to 3 years to turn into an enzyme rich food. Miso is a rich protein source -contains all essential amino acids -, and beneficial probiotics to the intestines. It helps to digestive, and high in antioxidants -strengthens the immune system and reduce the risk of certain types of cancer. Light color miso is sweeter/ milder than dark variety.

Ingredients:

4 small organic eggplants, peeled like a zebra, cut in half in lengthwise
3 tablespoons organic pomegranate molasses (preferably homemade)
2 teaspoons olive oil
1 organic sweet potato, peeled and diced
3 medium organic red potatoes, peeled and diced
2 large organic parsnip, peeled and diced
2 medium organic carrots, peeled and diced
1/4 cup organic soy milk or any kind milk
2 organic red hot chilies, thinly sliced
Handful organic green and herb mixture, such as parsley, rosemary, oregano, pineapple sage..
8-9 stems organic chives, minced
2 tablespoons organic peanut, lightly toasted
1 tablespoon organic dry cranberries
Sea salt and freshly ground pepper to taste

In a large bowl, fill with water, add sea salt and place eggplant halves. Soak eggplant for 30 minutes, then drain and pat dry with a paper towel. Set aside.

In a medium saucepan, fill with water, boil carrots and parsnips, then reduce and simmer until vegetables are softened. Drain ad set aside.

In a large saucepan, fill with water, boil potatoes, then reduce heat, simmer until they are softened. Drain.

In a large mixing bowl, add boiled potatoes and carrot-parsnip, use potato masher, mash vegetables until silky smooth. Season with sea salt and freshly ground pepper, add milk and mix well.

Preheat oven to 375 F degrees.  

Brush eggplant with olive oil, season with salt and pepper. Place eggplant onto parchment paper lined baking sheet, bake for 20 minutes, then cover with aluminum foil tightly, bake 15 more minutes. Generously brush eggplant with pomegranate molasses, and broil for 5 to 7 minutes or until caramelized on top. 

For serving, add green leaves and mashed root vegetables first. Sprinkle toasted peanut and cranberries around. Place two eggplants on top of the mashed vegetables. Sprinkle chives and fresh herbs, and drizzle tahini-miso sauce over the top. 

Tahini-Miso-Apple Cider Sauce: 

3 tablespoons organic tahini
3 tablespoons organic sweet mild miso
1 tablespoon good quality honey
1 tablespoon organic pomegranate molasses
1/2 cup organic apple cider
1 organic lemon, juiced
1 organic garlic clove, minced
1/2 inch log organic fresh ginger, minced

In a medium bowl mix all the sauce ingredients together until smooth and creamy. Set aside.

Bon appetite !!



                                                                SPAGHETTI SQUASH LASAGNA WITHOUT PASTA
                                                                Makes 4 Spaghetti Squash Halves
                                                                451 Calories Per Serving

Spaghetti squash is one of my favorite fall vegetable; easy to work with and pretty much goes with everything; either into a sweet or carb-free pasta kind a dish.. Naturally buttery strands of squash are perfectly blended with other vegetables-mushroom, bell pepper, leek, onion- lasagna sauce and cheese, and turned into super healthy, insanely delicious meal. Spice roasted pumpkin seeds gave "cream de la cream " feeling on the taste, besides providing lots of digestive fiber. If you are craving something comforting, delicious and heart warming without loaded the calories, then you’ll be addicted the taste of these squash boats.

Ingredients:

2 small organic spaghetti squash cut in lengthwise, seeds scooped out with a spoon
1 organic whole head garlic, head cut from 1/2 inch top, any excess skin peel off
2 teaspoons olive oil, divided in half
1 teaspoon grapeseed oil
1 organic sweet onion, diced
1 organic yellow bell pepper, diced
2 small organic leeks, white parts only, sliced thinly
1 cup wild mushroom, such as chicken of the wood, diced
1 teaspoon organic fresh thyme
1 teaspoon organic dry sage
2-3 cups homemade organic tomato sauce
1 cup water
4 tablespoons hand dipped ricotta cheese
3 big mozzarella balls, shredded
Organic fresh chive and sage leaves for garnish
Sea salt and freshly ground pepper to taste 

Preheat oven to 400 F degrees. 

Pour 1 teaspoon olive oil on top of the garlic, cover with aluminum foil and roast for 40 minutes or until caramelized. When cool to touch, squeeze garlic cloves out of the shell into a small bowl, mash with a fork. 

Brush squash halves with 1 teaspoon olive oil, season with sea salt and freshly ground pepper. Place squashes cut side down onto parchment paper or aluminum foil lined baking sheet, bake about 30-35 minutes or until fork tender. With a fork, scrape the squash flesh into strands. 

Reduce oven heat to 350 F degrees.

In a large sauté pan, pour grapeseed oil, sauté onion, bell pepper, leek and mushroom until tender. Add tomato sauce, water and herbs; simmer, stirring occasionally about 15 minutes or until thickened. Add mashed garlic into the sauce.

Remove the some squash strands from each boat; add tablespoon ricotta cheese and couple tablespoons vegetables, layer with squash strands, then more vegetables. Lastly top with shredded mozzarella. Place boats onto aluminum foil covered baking sheet and bake for 20-25 minutes. 

Garnish with fresh chive and sage leaves.

Spice Roasted Pumpkin Seeds:

Pumpkin seeds, washed and dried, some pumpkin strands left
1 teaspoon olive oil
Pinch of ground cumin
Pinch of ground coriander
Pinch of ground cinnamon
Pinch of cayenne pepper
Pinch of smoke paprika
Pinch of sea salt

Preheat oven to 375 F degrees.

In a medium bowl, toss everything together until coated. Transfer seeds onto parchment paper lined baking sheet, and roast until golden brown on surface.

Bon appetite !! 



                                    VEGGIE HEAVEN SHEPHERD’S PIE WITH PARSNIP-CELERIAC-SUNCHOKE PUREE
                                    Makes 6 Servings
                                    263 Calories Per Serving

I hope everybody had a nice Thanksgiving weekend.. We had a wonderful Thanksgiving dinner –of course without a turkey, but lots of sea food and vegetables- with very exciting menu and traditional sides; cranberry-orange sauce, roasted carrots & brussels sprout, and this delightful veggie pie.. I truly loved this beet and lentil shepherd’s pie that topped with creamy parsnip, celeriac and sunchoke puree instead of potatoes, and I was dreaming to make grill sandwiches with them –addition of brie, jalapeno peppers, cranberry sauce, and top with poach eggs-; if we had any left over for next day. Unfortunately every bit of them was eaten in a minute. It’s a real veggie heaven; red beet, roasted pumpkin, parsnip, celeriac and sunchokes, besides French green lentils, pecans and fresh cranberries.. What else we can get from one dish ?
Slightly sweet and sour, earthy, crunchy but silky smooth at the same time.. DELICIOUS !!

LOOK AT THE CALORIES !!

Ingredients For Puree:

6 large organic sunchokes, peeled and diced, boiled in water until tender, drained well
2 large organic parsnip, peeled and diced, boiled in water until tender, drained well
1 large organic celeriac, peeled and diced, boiled in water until tender, drained
well       
1/4 cup organic soy milk
Sea salt and freshly ground pepper to taste
 

In a food processor, place all the ingredients together. Pulse it until smooth and silky.  

Ingredients For Beet:

2 medium organic beets, peeled and diced
1 large organic yellow onion, peeled and diced
2 organic garlic cloves, minced
1 large organic leek, white part only, thinly sliced
1/2 cup organic French green lentil, washed
1 cup organic roasted or pureed pumpkin
2 cups homemade veggie stock or water
1 teaspoon turmeric
Pinch of cumin
Sea salt and freshly ground pepper to taste
 

In a cast iron pot, place all the ingredients except salt and pepper. With closed lid, bring it to a boil, then simmer vegetables for 30-35 minutes or until they are fork tender. Add salt and pepper to taste. 

Pecan Topping: 

1/4 cup organic cranberries
1/4 cup organic pecan
1 tablespoon organic unsalted butter, melted
1 tablespoon organic coconut palm sugar
1/2 tablespoon organic unbleached all purpose flour
Pinch of cayenne pepper
1 teaspoon organic fresh rosemary
 

In a small bowl, place pecan, sugar, flour, cayenne pepper, and butter. Mix them until pecans are coated evenly. Add rosemary. 

In a small bowl, coat cranberries evenly with 1 teaspoon coconut palm sugar. 

Preheat oven to 375 F degrees. 

In a heated cast iron skillet, place beet mixture first, than add celeriac-sunchoke puree on top. Sprinkle pecan and cranberries evenly. Bake pie for 20 minutes, until cranberries start to burst but still juicy. 

Bon appetite !!



                                            SWEET ROMANESCO CAULIFLOWER RISOTTO-PEA SHOOTS PESTO BOWL
                                            Makes 4 Servings
                                            400 Calories Per Serving

Even though I have a indoor herb garden during long winter days, I’m still craving for the spring/summer fresh greens and produces.. Right now, lots of pea shoots and sorrels are growing like weeds in a big container. I decided to make pea shoots-pecan pesto ( thick and grainy kind ) that served with Romanesco cauliflower, poached eggs, avocado, feta crumbles and more greens.. Pea shoots have a very mild flavor-slightly sweet taste, which makes
perfect mellow pesto; and balanced the earthy flavor of cauliflower. Wholesome, flavorful and nutritious bowl can energize your body for spring..

Unusual vegetable -Romanesco cauliflower- is a cross between cauliflower and broccoli; tastes very similar to cauliflower, but slightly nuttier and earthier flavor.

Ingredients:

1 small organic Romanesco cauliflower, cut into small florets
1 cup hot homemade veggie stock
1 organic Cipollino onion, chopped
2 organic garlic cloves, minced
Handful organic fresh parsley, minced
4-5 organic dried apricot, chopped
1/2 organic lemon, zest
1/2 organic lime, zest
2 teaspoons grapeseed oil
Sea salt and freshly ground pepper to taste
4 organic eggs, for garnish
Handful organic roasted pumpkin seeds, for garnish
2 tablespoons French feta goat cheese, crumbled, for garnish
1 organic avocado, sliced thinly, for garnish
Organic fresh pea shoots and microgreens, for garnish
4 tablespoons pea shoots-pecan pesto, recipe follows

In a food processor, add 1 cup of cauliflower florets on each time, and pulse 7 to 8 times, until florets become rice size. Repeat the same process for the rest of the cauliflower. 

In a large pan, pour 2 teaspoons grapeseed oil, sauté onion and garlic until fragrant about 5 minutes. Add cauliflower, stirring constantly, sauté 5 more minutes. Add veggie stock, apricot, salt and pepper, constantly stirring, cook cauliflower until water evaporates completely. Add parsley, lemon and lime zest. Set side. 

Pea Shoot-Pecan Pesto: 

1 1/2 cup organic pea shoots
4 tablespoons organic pecan
1 organic garlic clove, minced
1 organic lemon, juiced and zest
2 tablespoons olive oil
1 tablespoon gorgonzola cheese
Sea salt and freshly ground pepper to taste

In a food processor, place pea shoots, garlic, cheese, lemon zest and pecan together, pulse until combined. While the food processor running, add olive oil and lemon juice slowly. Occasionally stop to scrape down the sides of the food processor. Add salt and pepper to taste.

For serving, mix cauliflower risotto with tablespoon of pesto, and garnish with avocado slices, roasted pumpkin seeds, feta crumbles, fresh pea shoots and poached eggs. 

Bon appetite !!



                    WARM CREAMY BURRATA WITH CIDER ROASTED TURNIP&APPLE, AND BALSAMIC TOMATOES
                    Makes 4 Servings
                    386 Calories Per Serving

Celebrate the season with this superb delicious, nutritious and filling appetizer; lightly warm burrata cheese served with apple cider roasted white turnip & apple, slowly roasted caramelized tomato, balsamic fresh figs, ground cherries, fried fresh sage leaves, and lots of fresh herbs. Of course toasted crusty sourdough cranberry-walnut bread was on the side for killer finish. Heavenly taste and layers of flavors will make you smile.. 

If you never tried burrata before, you should try it with this recipe first. Burrata is actually creamy mozzarella cheese, making starts out as mozzarella, milky curd dipped into hot water and kneaded into familiar ball of fresh mozzarella, but then mozzarella curd scraps are stuffed into the inside of the ball, and then they get filled up with fresh cream, Whole ball is sealed up by twisting mozzarella ball together in a little knot, and turn into a magical burrata. Especially if burrata warmed up lightly in oven, becomes more creamy, silky and irresistible..

Ingredients:

1-8 ounce burrata cheese
Couple handfuls of organic cherry tomatoes
4 medium organic wine on tomatoes
2 tablespoons olive oil, separated in half
2 teaspoons aged balsamic vinegar
1 teaspoon organic brown sugar
Sea salt and freshly ground pepper
Organic fresh thyme and oregano
2 organic garlic cloves, minced
3 organic fresh fig, quaretered
4 organic small white turnip, brushed well and trimmed
2 organic crisp apple, peeled and sliced
1 cup organic apple cider
1 cup water
Pinch of salt
1 1/2 tablespoons organic lemon juice
Handful fresh organic herbs, such as sage, thyme, basil, oregano..

Preheat oven to 325 F degrees.

In a oven safe baking dish, place tomatoes, pour 1 tablespoon olive oil  and balsamic vinegar on their top, sprinkle sugar, garlic and fresh oregano & thyme. Roast tomatoes for 1 hour, while turning around them in half of roasting time. Set aside.

In a sauté pan, pour 1 tablespoon olive oil and fry sage leaves until crispy. Drain and set aside.

Using same sauté pan, pour apple cider, water, lemon juice and salt. Add turnip and apple slices, boil then roast until all the liquid is evaporated, and slices start to caramelized. Transfer turnip onto cutting board and slice thinly.Set aside.

In a shallow dish, place fig slices, mix with drop of balsamic vinegar. Set aside.

Place burrata in oven safe serving dish and warmed up for 5-10 minutes.

Serve burrito with sautéed turnip and apples on one side; roasted balsamic tomatoes on the other. Place fig slices, fried sage leaves and sprinkle fresh herbs around. Serve with toasted crusty sourdough bread slices..

Bon appetite !!



                                                         ZUCCHINI RIBBON TAGLIATELLE
                                                               Makes 4 Servings
                                                               318 Calories Per Serving

When I was creating this dish, idea was showing to you, how you can have delicious, filling and nutritious meal,
and still stick to your healthy diet. Thin ribbon zucchini can replace spaghetti for low carb or gluten free diet without sacrificing any flavors.You can mix 50/50 zucchini ribbons with real pasta if you are not ready for a change. Slightly sautéed zucchini ribbons mix with roasted grapes, cherry tomatoes, figs, peanuts, goat cheese and fresh herbs, then topped with runny poached egg; do I need to say more about flavors ? Plus when controlling your carb intake, at the same time you are getting daily  needs vegetables, fruits, nuts and green. What else we can expect from one bowl of meal ?

Ingredients:

2 large organic zucchini, shaped like ribbon with spiralizer or cut into thin strips
2 cups organic grapes
2-3 organic figs, quartered
1/2 cup organic peanut, roasted lightly
Handful organic fresh herbs, such as basil, thyme, cilantro..
4 organic eggs, poached
Handful organic cherry tomatoes
1/2 teaspoon organic dry herb, such as thyme, oregano..
1 tablespoon olive oil, separated in half
Sea salt and freshly ground pepper to taste

Preheat oven to 325 F degrees.

In a large mixing bowl, mix grapes, cherry tomatoes and half of the olive oil, until coated completely. Transfer tomatoes and grapes onto baking dish, season with salt and pepper, sprinkle dry herb. Roast them for 50-60 minutes.

In a wok or sauté pan, pour rest of the olive oil, and sauté zucchini ribbons slightly for 7-8 minutes.

Mix ribbons with roasted tomatoes, grapes, figs, peanuts and herbs. Place poached eggs on top.

Bon appetite !!




                                           SLOW ROASTED TOMATO & PEPPER BABA GHANOUSH
                                                Makes 6 Servings
                                                260 Calories Per Serving

I always love healthy veggie appetizer/ dip before weekend dinner. Baba Ghanoush is a Mediterranean dip made with charred eggplant, tahini sauce, lemon juice and lots of garlic. You can grill the eggplant or char directly onto stove top for extra smoky flavor. Whenever I make this delicious dip, always add different ingredients or try it with new flavors.. This time mixed simple Baba ghanoush ingredients with balsamic vinegar glazed slow roasted tomatoes & pepper and topped with ground cherries, roasted tomato-garbanzo beans mixture and fresh herbs. This dip typically served with pita slices and toasted bread, but instead I prefer to serving with fresh radishes, baby heirloom carrots and turnips. Creamy, smoky, silky baba ghanoush flavors perfectly paired with crunchy, fresh, earthy roots.. Taste and flavor will be beyond your expectations, so good, so delicious..

Ingredients For Baba Ghanoush:

3 small organic eggplant, pierced with fork many times
3 large organic garlic cloves
1 organic lemon, juiced
1/2 cup organic Tahiti sauce
1 cup slow roasted tomato-pepper mixture
Sea salt and freshly ground pepper to taste
Pinch of cumin
Pinch of smoke paprika

Turn the broiler on high in oven. Place pierced eggplant onto aluminum covered baking sheet, and broil ( turning occasionally ) until char all the way. Or preheat oven to 375 F degrees. Roast eggplant for 35-40 minutes while turning in half way of cooking.
Let eggplant cool for 10 minutes, then peel the skin.

In a food processor, add all the ingredients together, and puree until smooth.

Before serving, top eggplant dip with roasted tomato-pepper and cooked 1/4 cup garbanzo bean mixture. Add fresh ground cherries,herb and chive flowers around. Serve Baba Ghanoush with fresh root vegetables.

Slow Roasted Tomato & Pepper:

2-3 cups organic cherry tomatoes, cut in half
1 large organic red bell pepper, sliced
1 organic cherry bomb pepper
1 1/2 tablespoons olive oil
1 tablespoon balsamic vinegar
Sea salt and freshly ground pepper to taste
1 teaspoon organic sugar
1 tablespoon dried rosemary, thyme and oregano mixture
Fresh organic sage

Preheat oven to 350 F degrees.

Place tomato & pepper slices into oven safe baking dish. Pour olive oil, balsamic vinegar, dried herbs and sage leaves over the top and mix until coated evenly. Sprinkle sugar on top, roast vegetables for 1 hour, while mixing occasionally.

Bon appetite !!




                                        ROASTED ROOT VEGETABLES & BLACK LENTIL COMBO
                                            Makes 4 Servings
                                            487 Calories Per Serving

I really like this kind of dish; roasted smoke-y veggies piled together on top of ginger-lemon infused yogurt and black lentil, than finished with hot pepper sauce, greens and no-oil fried eggs.. There is one simple rule for every veggie dishes, if you topping them either with poach egg or fried egg, you'll enhance the flavors and taste immediately. Every ingredients work together perfectly; tangy but sweet, crunchy but silky, earthy but fruity.. Black lentil can be easily replaced by beans if desired.. Another pure, clean and healthy meal that will satisfy you in every bites.

Ingredients For Veggies:

2 organic parsnip, peeled, sliced thinly
2 organic carrots, peeled and sliced thinly
2 medium organic sweet potatoes, peeled and sliced
1 tablespoon olive oil
Sea salt and freshly ground pepper
1 teaspoon smoked paprika
1 teaspoon organic garlic powder
1 teaspoon organic onion powder
1 teaspoon organic oregano
Pinch of cayenne pepper

In a large Ziploc bag, add all the ingredients together. Close the zip and shake the bag well until all the veggies coated evenly.

Preheat oven to 400 F degrees.

Transfer veggies onto parchment paper lined baking sheet, make sure there is enough room between them, don't pile them together. Roast veggies for 30-35 minutes, or until crunchy outside but tender inside. Set aside.

Lemon-Ginger Infused Yogurt:

2 cups organic plain yogurt, diluted with little bit of water
1 inch long organic fresh ginger, peeled and grated
1 organic lemon, zest
Pinch of salt

Whip yogurt with other ingredients until blend completely.

In a saucepan, add enough water, add 1 cup dry black lentil and bring it to a boil, then simmer on medium low heat until lentil is tender. Drain and season with salt, pepper and pinch of cumin.

For serving, place yogurt and lentil, than pile the veggies, microgreens and egg on top. Drizzle with hot pepper sauce around.

Bon appetite !!



                QUINOA - MUSHROOM STUFFED PABLANO PEPPERS ON CAULIFLOWER-PUMPKIN HUMMUS
               Makes 4 Serving (2 Peppers With Puree and Sauce )
               327 Calories Per Serving

My motto for creating filling and satisfying plant-based meal is always combine several foods together in a harmony that are high in fiber and protein to keep you going all day, plus creating great texture + flavor in every bites... Like this one, instead of having just quinoa,  stuff them into pablano peppers ( tons of vitamin and fiber ),throw in some mushrooms, and serve on cauliflower-pumpkin puree..That way you'll get your daily protein, vegetables and greens in one dish.. Before pablano peppers season's end, hurry to farmers market and get some beautiful peppers.. Healthy, filling, comforting and flavorful.. Perfect way to celebrate the fall season..

LOOK AT THE CALORIES !!

Stuffed Peppers:

1/2 cup organic cooked quinoa
2 organic portabella mushrooms, sliced thinly
1 organic sweet onion, diced
2 organic garlic, minced
2 teaspoons olive oil
8 organic pablano peppers, roasted lightly in the oven, after that skin is peeled, seeds are removed
Handful grated Manchego cheese and mozzarella cheese

In a sautee pan, pour olive oil, add onion and garlic, sautee until translucent. add mushroom and sautee until tender.

In a mixing bowl, mix cooked quinoa, sautéed mushrooms and shredded cheese. Stuff pablano peppers with mushroom-quinoa mixture, and place into 375 F degrees preheated oven, cook them until cheese is melted.

Serve stuffed peppers onto cauliflower-pumpkin puree and dress with hot pepper sauce over the top..

Pepper Sauce:

2 roasted organic red peppers ( hot or mild ), skin peeled, seeds are removed
2 tablespoons organic coconut cream
1 teaspoon organic red wine vinegar
Salt and freshly ground pepper

In a high speed blender, place all the sauce ingredients together, and puree until smooth. Set aside.

Cauliflower-Pumpkin Puree :

1/2 head organic orange cauliflower, florets only, steamed
1 cup homemade organic pumpkin puree
2 tablespoons organic tahini
1 organic lemon, juiced
1 organic garlic clove, minced
1 teaspoon olive oil
Salt and freshly ground pepper

In a high speed blender, add all the ingredients together, puree until smooth.. Set aside.

Bon appetite !!




                                                              SOURDOUGH PITA SANDWICHES
                                                              Makes 8 Sandwiches
                                                              Calories

I've made these killer pita pockets for super bowl weekend.. Idea was while having fun with party food, getting daily nutrition deliciously at the same time. As you know I'm not using any commercial yeast for last few years, when working with sourdough the only problem is time, it needs time for slow fermentation which I didn't have this weekend. I decided to increase sourdough starter amount, and decrease the bulk fermentation time-and hoping sourdough will act like commercial yeast- It did..It worked like a magic, dough was ready in 2 hours.. As usual I mixed barley, whole wheat and all purpose flour for extra nutritional value, then I spread thick layer of hummus on both sides, filled with red bell pepper, jalapenos, crispy pan fried tofu ( if you coat tofu slices with corn starch before cooking, result will be so different than usual ), avocado, and cauliflower+quinoa balls.. Ahhh, of course topped with lots of crispy chick peas, tender radishes and greens.. I can not find the words to describe their taste, combination of flavors.. So good, so filling, so healthy (even they are party food ), so satisfying !! Game was amazing, but no doubt these pita sandwiches were winner !!

Ingredients For Sourdough Pitas : Makes 8 Pitas

Biga :( make this the day before night )

100 gram sourdough starter
100 gram organic all purpose flour
100 gram drinking water

In a medium bowl mix all the ingredients together ( use wooden spoon when mixing ). Cover with plastic wrap, and let it rest for overnight.


1 cup water
3 cups organic mix flour ( 1 cup barley, 1 cup, whole wheat, 1 cup all purpose flour )
1 teaspoon salt
Biga from last night
1 teaspoon olive oil for coating the bowl

In a standing mixer, add flour and salt, mix well. Add sourdough biga and water, mix about 5-6 minutes, until dough is shiny but little bit sticky. Transfer dough into oiled bowl, cover with plastic wrap, place into warm room. Let dough rise for 2-3 hours.

Preheat oven to 500 F degrees.

Transfer dough onto lightly floured surface, knead for a minute. Divide it into 8 equal balls. While working with one ball, cover the rest with plastic wrap. By hand, open the dough around 6-7 inches round about 1/4 inch thick.

Place pita dough onto parchment paper lined baking sheet. If dough is sticky, you can lightly sprinkle flour on parchment paper, before placing the pitas. Bake pitas for 7-8 minutes. They must be puffy and lightly golden on top.

Cauliflower-Quinoa Balls Ingredients:

3 cups organic cauliflower florets- cooked in boiling water for 5 minutes, drained
3 cups organic quinoa+rice mixture
3/4 cup panko
1 teaspoon salt
3 eggs
1 teaspoon smoked paprika
1 teaspoon cumin
Pinch of cayenne pepper
Pinch of red pepper flakes
Pinch of allspice
Freshly ground pepper

In a food processor, add cauliflower florets and cooked rice and quinoa. Pulse until combined.

Transfer mixture into bowl, add panko, eggs, salt and spices. Knead until hold a ball. If your mixture is dry you can add egg white, or if mixture is too wet, you can add quinoa. Make balls.

Heat 1 teaspoon grapeseed oil in the skillet. Add balls and cook. I dress balls with homemade tomato-pepper sauce. You can freeze them after they cooled.

Bon appetite..




                                         LOADED BAKED SWEET POTATOES WITH SPICY CHICKPEAS
                                             Makes 2 Servings
                                             468 Calories Per Serving

These veggie loaded baked sweet potatoes are amazing by itself; but if you drizzle them with whipped yogurt + mustard & goat cheese mixture and topped with crispy spiced roasted garbanzo beans.. That's ridiculously delicious.. They have everything you're looking for; super easy to make, soft + crunchy, sweet + sour, healthy + super yummy.. You can easily play with the stuffing ingredients, but please don't even think about to skip the whipped yogurt + goat mixture and crunchy goodness.. So good, comforting and filling..

Ingredients For Sweet Potatoes :

2 big organic sweet potatoes, brushed under cold running water, poke holes with a fork, cover with aluminum foil tightly and bake at 400 F degrees oven for 45 minutes to 1 hour until tender
1 organic broccoli, florets only, cooked in the boiling water for 5 minutes than blanched in cold water, drained
10 kalamata olives, pitted, sliced thinly
4 tablespoons aged cheddar cheese, grated
1 organic purple radish, sliced thinly
Handful organic arugula
Handful organic microgreens
Salt and freshly ground black pepper to taste

When sweet potatoes are cool enough to touch, cut in half, and with a spoon take flesh out into a bowl. Add rest of the ingredients, mix well. Refill the mixture inside of the potatoes, top with extra greens. Drizzle with yogurt mixture, garnish with crunchy garbanzo beans.

Yogurt, Mustard & Goat Cheese Mixture:

1/2 cup homemade plain yogurt
1 teaspoon Dijon mustard
3 tablespoons goat cheese-you can use French feta goat too
1 garlic clove, minced
Pinch of dried basil
Pinch of dried thyme
Pinch of dried parsley
Pinch of cayenne pepper

In a food processor or hand blender, mix all the ingredients together until smooth. Set aside..

Crunchy Spiced Garbanzo Beans:

1/2 cup cooked organic garbanzo beans, dried for 30 minutes on kitchen towel
1/2 teaspoon ground cumin
1/2 teaspoon cayenne pepper
1/2 teaspoon smoked paprika
Pinch of garlic powder
1 teaspoon olive oil
Sea salt and freshly ground pepper to taste

Preheat oven to 375 F degrees.

Mix all the ingredients together, then toss garbanzo beans until coated completely.

Bake beans 20-30 minutes while stirring every 10 minutes.

Bon appetite !!




                                      RUTABAGA-SUNCHOKE & NAVY BEAN HUMMUS WITH SUNCHOKE CHIPS
                                      Makes 8 Servings
                                      135 Calories Per Serving -Without Chips

I love all kind of vegetables but roots have special place in my heart.. I use them in almost every soups, sides, sauces and even in sweets.. If you are looking something light and healthy for weekday lunches -especially on the go - hummus is the answer.. Good hummus=chickpea is not a rule in my kitchen.. I can make this healthy appetizer with almost anything.. Lentils, beans, roots, avocados.. This time, I used white navy beans, sunchokes, and rutabaga + tahini, garlic, lemon juice and pepper sauce.. Super flavorful, creamy, smooth spread was amazing by itself but when I served it with sunchoke + rutabaga chips and fresh radishes, ohhhhhhh... It was real heaven.. I simply doubled their flavor and intensely tasted in every bites..You know it's super easy to make big batch of hummus in no time; and you know it will be 100 times better than the store bought ones, you know there won't be any chemicals, preservatives or non-pronounceable ingredients, and you know it's gluten free + loaded with protein beyond flavors .. So what are waiting for ?

Ingredients:

1 cup organic navy beans, soaked in water for overnight, cooked until tender
2 large organic sunchokes, peeled, sliced, cooked in boiling water until tender
1 small organic rutabaga, peeled and sliced, cooked in boiling water until tender
2 tablespoons organic red pepper sauce or tomato sauce
2 organic garlic cloves, peeled
1 organic lemon, juiced
2 tablespoons organic tahini
Pinch of cayenne pepper
Pinch of paprika
Sea salt and freshly ground pepper
2 tablespoons yellow Thai curry sauce, thin with water + 1 teaspoon olive oil- for garnish

In a food processor, place all the ingredients except yellow Thai curry sauce. Mix until smooth and creamy. Garnish hummus with yellow Thai sauce and microgreens. Serve with homemade veggie chips and fresh radishes.

Sunchoke-Rutabaga Chips:

4 large organic sunchokes, peeled, sliced thinly with mandolin
1 large organic rutabaga, peeled, sliced thinly with mandolin
1/2 tablespoon olive oil
1/2 teaspoon organic garlic granules
1/2 teaspoon organic onion powder
1/2 teaspoon cayenne pepper
1 teaspoon dried basil
1 teaspoon dried parsley
Sea salt and freshly ground pepper to taste

Preheat oven to 375 F degrees.

In a gallon size ziplog bag, place all the ingredients, mix / shake it until veggie slices coated completely.. Transfer slices onto parchment paper lined baking sheet without crowding-single layer- Bake 15 minutes, then flip the slices, and bake 10 more minutes.

Bon appetite !!





                                                                                WATERMELON PIZZA
                                                                          Makes 4 Servings
                                                                          Calories

If the temperature reaches over 80 F, that means way too hot for me.. I don't want to cook or eat heavy stuff, than watermelon becomes my best friend. There are many ways to enjoy these nature beauties; my all time favorite will be watermelon salad with avocado, cucumber, tomato and lots of greens.  Recently I'm seeing lots of watermelon pizza on social media, but all of them sweet version with berries and other fruits.. I wanted to create something for everyone, something savory, something sweet; and here is what I did; I cut horizontally 1/2 " thick slices, then topped with my signature mascarpone + coconut cream + strain yogurt ( labneh ) + drop of honey + grated ginger + lemon zest mixture, and finished with avocado, thinly sliced roasted beets, lime infused radish slices, pistachios and fresh berries + cherries.. Really there is no recipe, just be creative, whatever you like go for it, there is no right or wrong in this recipe.. Anddd I have to tell you, you'll be surprised with this amazing flavor combination and super summery light taste.. This is how I summer..                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                    
                                              CREPE BREAKFAST ENCHILADAS
                                              Makes 4 Enchiladas                                                                                                                                                                               430 Calories Per Enchiladas                                                                                                                                                                                                                                                                                                                                 I love Mexican food, but of course not the restaurant style ones, not the cheesy cheese or sauce loaded, sloppy tortilla wrapped ones.. I'm talking about real ones, like homemade, healthy but at the same time super flavorful meals.. Like this gluten free breakfast enchiladas.. They are made with quinoa crepes and stuffed with creamy roasted red pepper hummus, couple tablespoons of quinoa + French green lentil + chick pea mixture - hello to lots of quality protein and fiber -  caramelized onion, balsamic roasted carrots, yellow squash, and feta crumbles.. Yesss why not to get all the season's goodies in one plate plus your daily needs protein + fiber.. If you're working out really hard, you need to get the right food to feed your body and mind.. Clean food, pure food, real food.. This enchiladas can be super energizing breakfast, lunch or dinner, you'll decide when ? Insanely delish, after the first bite you'll start happy dancing around the table, every bite will carry different flavors and taste and directly take you to the taste heaven !!                                                                                                                                                                                                                                                                                                                                                                Ingredients For Crepes:                                                                                                                                       

1 cup organic einkorn flour or oat flour
1/4 cup organic quinoa flour
2 organic eggs
1/2 teaspoon salt
1 cup organic milk                                                                                                                                                                                 Pinch of organic sugar                                                                                                                                                                                                                                                                                                                                                                                          In a blender, put all the ingredients and mix until blend. Do not over mix. Let crepe mixture rest for 10 minutes.                                                                                                                                                                                                                                              In a pan, pour drop of grapeseed oil, when it's hot and ready, cook crepes in batches.                                                                                                                                                                                                                                                                                      For Enchiladas:                                                                                                                                                                                                                                                                                                                                                                                                    Spread 1-2 tablespoons homemade red pepper hummus on each crepes, sprinkle 2 tablespoons of cooked quinoa + French green lentil + chickpea mixture, add balsamic roasted yellow squash and carrots, caramelized onion and 1 tablespoon feta crumbles. Roll crepes and place into baking dish, top with slow roasted tomatoes, jalapeno slices and herbs. Sprinkle 1-2 tablespoons grated cheddar cheese.                                                                                                                                                                                                                                                                                                                                                                  Bake enchiladas in 375 F degrees oven for 30 minutes. Serve them with avocado, fresh jalapeno slices and no oil fried eggs on top.                                                                                                                                                                                                                                                                                                                                                                                                                        Bon appetite !!

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