Katuk-Stuffed Mushroom Cap

Katuk’s nutritional content is outstanding: 49% protein, 18% fiber, vitamins A, B & C, potassium 2.77% (more than bananas at 1.48%);

calcium 2.77% (dried skim milk is less than half that at 1.3%); phosphorus .61% (dried soybeans are at .55%); magnesium .55%; and iron.

These mushroom caps stuffed with katuk leaves are delicious and very nutritious!

You will need:

10 mushroom caps (white or portabella)

1/2 -2 cups packed katuk leaves

2 tbsp freshly-minced onion

2 tbsp parmesan cheese

1 tbsp nutritional yeast

1 tsp garlic powder

2-3 cloves of black garlic, minced (optional)

1 tsp sea salt

2 tbsp olive oil

grass-fed butter

thinly sliced cheese for melting on top (your choice of flavor, optional)

1.  Gently clean the mushrooms.  Remove mushroom stems and lay the caps upside-down on a baking sheet covered with parchment paper.  Place a small amount of butter in each cap and bake for 5 minutes at 350 degree F.  Remove and set aside.

2.  Place the mushrooms stems, the katuk leaves, minced onion, parmesan, nutritional yeast, garlic powder, sea salt and olive oil in a food processor.  Process until it becomes a pesto, scraping the sides of the bowl to ensure even consistency.

3.  Fill each mushroom cap with some of the katuk filling, then bake again for another 20 minutes at 350 degrees F.

4.  During the last 5 minutes of baking, you can place a thin slice of cheese on each cap so that it melts, but doesn’t burn.

5.  Enjoy while hot!

 

Kale/nut/apple salad with balsamic vinegar/maple syrup dressing

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You can make a large batch of this, eat some immediately, then divide it into individual servings and have an easy-to-grab lunch or dinner the next day too!  It keeps well for a day or two in the refrigerator and in a container with a lid or plastic wrap to protect it from the open-air.

Ingredients:

large bunch of chopped kale, or a large bag of chopped kale

several handfuls of various raw seeds and nuts (pecans, walnuts, sunflower seeds, sesame seeds, etc.)

2-3 diced apples, use both colors

handful of dried cranberries that are not coated in white sugar (fruit juice as the preservative is fine)

Place ingredients in a large bowl.

For the dressing:

2/3 cup filtered water

1/2 cup 100% pure olive oil

1/4 cup balsamic vinegar

1 1/2 tbsp Bragg’s liquid amino

1 tbsp stone ground mustard

Whisk ingredients in a bowl until thoroughly mixed and pour over the kale salad.  Massage into the kale, nuts and fruit until all the kale is moistened with the dressing.  

Refrigerate any un-eaten portion for up to 2 days.

 

 

Summer Greens and Vegetable Salad with Balsamic Dressing

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You will need:

Romaine, Bok Choy, spinach, kale, arugula, wild greens like katuk (your favorite combo of leafy greens)

Combo of summer vegetables – yellow squash, red onion, green bell pepper, zucchini, broccoli, etc.

Chop vegetables into bite-size pieces and lightly steam, then cool to room temperature in a bath of chilled water.

Arrange leafy greens on a plate with the steamed veggies on top (after they have cooled).

Drizzle with the following amazing dressing recipe!

For the dressing:

5 tbsp olive oil

2 tbsp balsamic vinegar

2 tbsp apple cider vinegar

1 tbsp lemon juice

1 tsp dijon mustard (optional)

1/8 tsp garlic powder

1 tsp Italian seasoning or your favorite herbal seasoning blend

pinch of sea salt

(sesame seeds, sunflower seeds, raw pumpkin seeds, walnuts, etc can be used as extra toppings)

Tempeh “Nacho” Dip with tomatoes and Mexican seasoning

Tempeh "Nacho" dip

Replace your ground beef nacho topping or taco filling with this satisfying vegan version!

You will need:

1 block tempeh (see below)

coconut oil, grass-fed butter or ghee

1/2 medium onion, diced

3-5 carrots, shredded

Cherry tomatoes, halved (recently, I started using sun-dried tomatoes)

1 garlic clove, minced

1 package of your favorite organic taco seasoning mix

1/4 cup filtered water

Fresh scallions, chives, cilantro and basil, chopped

Celtic sea salt

Sprouted grain tortillas

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1.  In a skillet, heat the coconut oil and sauté the tempeh, tomatoes, carrots, onions and garlic until almost soft.  Cover to keep heat inside the skillet.

2.  Uncover, then add the Mexican seasonings, about 1/4 cup of filtered water, and mix well.  Cover and let cook for 1 minute, stir it once while it cooks.

3.  Uncover, add chopped herbs and toss, remove from heat.  Season with Celtic sea salt if needed.

4.  Toast several of the sprouted grain tortillas until they are crisp, let cool, then break into “chips.”  You can spread butter on them, then season with Celtic sea salt and/or herbs before toasting.

A Healthier Quesadilla

This recipe should satisfy your need for quesadillas!

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You will need

sprouted grain tortillas (available at many grocery stores in the freezer sections, with the sprouted grains breads)

shredded vegan cheese, pastured organic goat cheese or grass-fed cheese, etc

diced smoke bacon tempeh strips

diced green onions and/or chives

basil, parsley, garlic powder, oregano, etc

coconut oil or grass-fed organic butter

sea salt and fresh ground pepper

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1.  Heat 1 tbsp coconut oil or butter on a skillet that is flat and wide enough to fit the tortilla on it.

2.  When hot and the oil has melted, place the tortilla in the skillet.

3.  Arrange the diced tempeh strips, green onions/chives, and the cheese on half of the tortilla.  Season.

4.  Fold the tortilla when it has softened, and the press with a wide spatula.  Cook for 1 minute.

5.  Flip the tortilla over, cook the other side for another 1-2 minutes.

5.  Serve with a spinach and romaine salad or a fresh guacamole dip too add additional alkalinity to this recipe!

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Other optional ideas for quesadilla filling:

avocado with green onions, chives, cheese

strawberries, basil, goat cheese, organic red pepper jelly and cinnamon (yes, its a great dessert!)

pastured eggs and goat cheese with green bell peppers, onions, chives, Celtic sea salt, garlic powder

Italian Herbed Tomato

Tomatoes (and carrots) both have a unique characteristic…they are healthy for you cooked OR raw!

You will need:

organic tomatoes, halved

coconut oil

fresh herbs such as oregano, basil, marjoram

sea salt

1.  Spread coconut oil on each tomato half.  Sprinkle with the herbs (about 1/2 to 1 tsp of each herb per tomato half) and sea salt.

2.  Bake at 350 degrees for 10-15 minutes, or until cooked and the peel just starts to separate from the flesh of the tomato.