Roasted Red Pepper Pasta

Roasted red pepper pasta with a creamy, savory-sweet red pepper sauce and fresh basil or parsley.
Incredibly satisfying: light, healthy and simple.

Healthy Benefits

Red peppers contain almost 300 percent of your daily vitamin C intake. Besides being a powerful antioxidant, vitamin C is also needed for the proper absorption of iron.  

Red bell peppers are a great source of vitamin B6 and magnesium. Vitamin B6 is also a natural diuretic, so try stocking up on red bell peppers to reduce bloating and prevent against hypertension.

Red bell peppers help support healthy night vision. Red bell peppers are high in vitamin A, which helps to support healthy eyesight, especially night vision. So when it comes to bell peppers, seeing red is a good thing!

Red bell peppers are packed with antioxidants. The combined effects of vitamin A and C create a great antioxidant capacity, and with lycopene in the mix, the red bell pepper becomes a top notch superfood. Lycopene is what makes tomatoes and peppers red. Red peppers are one of the highest veggies in lycopene, which has been successfully tested in the prevention of many cancers including prostate and lung.

Ingredients   13 calories per serving (serves 4)

12 oz linguini or other noodles

2 red bell peppers

2-tbsp olive oil

2 shallots, finely chopped

4 garlic cloves, finely chopped

Sea salt and ground pepper

1.5 cups Unsweetened Almond Milk

2 tbsp nutritional yeast

1.5 tbsp cornstarch (or arrowroot powder or other other thickener of choice)

Pinch red pepper flakes (optional)

Fresh parsley or basil, finely chopped

Preparation 

- Heat oven to 500 degrees and roast red peppers on a baking sheet until charred (about 25-30 minutes). Cover in foil for 10 minutes, then remove the charred skins, seeds and stems. Set aside.

- Cook pasta, drain and set aside.

- While the red peppers are roasting, bring a large skillet over medium heat and sautée onion and garlic in 2 Tbsp olive oil until soft (about 4-5 minutes). Season with a pinch of salt and black pepper and stir. Remove from heat and set aside.

- Transfer sautéd shallot and garlic to blender with roasted peppers, almond milk, red pepper flakes, nutritional yeast and cornstarch.

- Blend until creamy and smooth. Adjust seasonings as needed, adding more salt and pepper or nutritional yeast for flavor. You want the flavor to be robust since the pasta doesn't have much flavor.
- Once blended, place sauce in the skillet over medium heat to thicken. Once it reaches a simmer, reduce heat to low and continue simmering.
- Once the sauce is thickened to desired consistency add the pasta.
- Serve with fresh parsley or basil on top.

Fun fact: 

Bell peppers also known as sweet peppers are native to Mexico, Central and South American region from where they spread to the rest of the world by Spanish and Portuguese explorers during 16th and 17th centuries and now grown widely in many parts of the world as an important commercial crop.

1. Bell peppers are the only member of Capsicum genus that does not produce capsaicin, a lipophilic chemical that can cause a strong  burning sensation (or simply the hot taste) when it comes in contact with mucous membranes. The absence of capsaicin in bell peppers is related to a recessive form of a gene that gets rid of capsaicin. It is actually why the are called sweet pepper at times.
2. Peppers are actually fruits. Why? Simply because they are produced from a flowering plant and contain seeds, though, most people think of them as vegetables.  
3. Peppers were named by Christopher Columbus and Spanish explorers who were searching for peppercorn plants to produce black pepper.  
4. The peppers have different names. In many Commonwealth of Nations countries, such as India, Canada, and Malaysia, as well as in the United States, they are called bell peppers  Australian and New Zealand  natives call the fruit Capsicum, the British simply call it Pepper while the Japanese call it  ’パプリカ’(papurika)
5. In terms of nutrition, it is a fact that bell peppers are rich sources of antioxidants and vitamins. 
6. Compared to green peppers, red peppers are known to have more vitamins and nutrients and contain the antioxidant lycopene. The level of carotene, like lycopene, is nine times higher in red peppers. Red peppers have twice the vitamin C content of green peppers.
7. The pulpy white inner cavity of the bell pepper (usually cut off and discarded) is a rich source of flavonoids and can be eaten.  
8. Bell peppers can be eaten at any stage of development. However, recent research has shown that the vitamin C and carotenoid content of bell peppers tends to increase while the pepper is reaching its optimal ripeness. Bell peppers are also typically more flavorful when optimally ripe. But remember the sweeter the bell pepper, the more calories it will have. Red pepper highest number of calories compared to other colored peppers. 
9. The taste of ripe peppers varies with growing conditions and post-harvest storage treatment; the sweetest are fruit allowed to ripen fully on the plant in full sunshine, while fruit harvested green and after-ripened in storage are less sweet.
10. Bell pepper is an excellent source of vitamin C at 117 milligrams per cup. (That’s more than twice the amount of vitamin C found in a typical orange.) Simple math: one green bell pepper is equal to two oranges. Spare the cost of two oranges; get a single bell pepper, stay healthy and live longer…
11. Traditional Chinise Medicine (TCM) used bell peppers as a natural treatment for certain medical conditions relating to digestive issues and blood circulation such as indigestion, loss of appetite, swelling frostbite(Injury or destruction of skin and underlying tissue) and stagnation
12. Red bell peppers are sweeter than green ones because bell peppers sweeten as they ripen. Green peppers are less sweet and slightly bitterer than all the other color varieties.

Inspired by The Perfect Pantry  Loosely adapted by LAUREN'S LATEST

http://veganenergy.blogspot.com/2014/01/minestrone-soup.html

Author: Minimalist Baker

Reference:  Calorie Count, 16 Incredible Bell Pepper Facts, 5 Health Benefits of Red Peppers

Glazed Lentil Apple Walnut Loaf

Yield: 1 large loaf 

Ingredients:

1 cup uncooked red or green lentils
3 cups of vegetable broth or water

3/4 cup walnuts, finely chopped and toasted

3 tbsp ground flax + 1/2 cup water (flaxseed eggs)

3 garlic cloves, minced

1.5 cups diced sweet onion
2 TBSP fresh parsley, chopped

1 cup diced celery

1 cup grated carrot

1/3 cup peeled and grated sweet apple (use a firm variety)

1/3 cup raisins

1/2 cup oat flour

3/4 cup oats or panko crumbs

Dash of red pepper flakes

2 tsp fresh thyme (or 3/4 tsp dried thyme)

Balsamic Apple Glaze: (I like this topping so much I double the batch)

1/4 cup ketchup

1 tbsp pure maple syrup

2 tbsp apple butter (or unsweetened applesauce in a pinch)

2 tbsp balsamic vinegar

1. Rinse and strain lentils. Place lentils into pot along with 3 cups of vegetable broth or water and bring to a boil. Reduce heat to medium/low and simmer, uncovered, until done. Stir frequently & add touch of water if needed. Slightly under-cook the lentils so there is a 'chew' in the lentil loaf.  

3. Whisk ground flax with water in a small bowl and set aside. (Flaxseed eggs)

4. In a large mixing bowl, mix all ingredients together. 

5. Spray a loaf pan (or 9 x 9) and press mixture firmly into pan. Whisk glaze ingredients and then spread on top of loaf. 

6. Bake at 350F for 40 minutes, uncovered. Edges will be lightly brown. Cool in pan for at least 10 minutes before transferring to a cooling rack. I usually wait until loaf is cool before slicing.

The loaves freeze well too. Just make sure to fully cool the baked loaves before wrapping and freezing.

As for serving suggestions, this loaf is great paired with applesauce, sautéed greens, and mashed/roasted potatoes.

Note to vegan chef: 
I prefer the 9 x 9 pan because it there is more area to add the glazing.

Inspiration:

http://ohsheglows.com/2012/10/05/glazed-lentil-walnut-apple-loaf-revisited/

French toast

Ingredients: (2 servings of 2 slices each)

1 cup of tofu

1 cup of organic soymilk

2 tablespoon of whole wheat flour

2 tablespoons of maple syrup

1 teaspoon of vanilla extract

1 teaspoon cinnamon

4 slices of bread (multigrain bread)

Optional: chia seeds, sesame seeds, flaxseed, wheat germ (they add a little texture, more nutritious but don’t change the flavor)

In a blender, process all ingredients except bread until smooth. Pour into a flat, shallow dish and soak bread slices 1 minute on each side.

Transfer to a skillet that has been oiled or sprayed with nonstick vegetable spray.

Cook first side until lightly browned, about 3 minutes, then turn and cook second side until browned. Serve with fresh fruit or maple syrup.

Note to vegan chef:

Look for soy milk that is fortified with Calcium, Vitamins A, B2 (Riboflavin), B-12 and Vitamin D

Summer Salsa (Pico de Gallo)

Summer Salsa (Pico de Gallo)

Healthy Benefits

Antioxidant Powerhouse. Tomatoes are a great source of lycopene, Vitamin C and Vitamin A. They are antioxidants that are instrumental in neutralizing free radicals known to potentially damage cells, which can increase inflammation and the progression or severity of disease. Diets high in these antioxidants have been shown to help reduce the risk or severity of all of these illnesses. Lycopene, especially, helps protect cells from oxygen damage and heart disease.

Prostate, Colon and Pancreas. Although tomatoes are great cancer fighters in general, they are specifically known to promote prostate and colon health. Further, a study published in The Journal of Nutrition showed that those consuming a diet high in lycopene had a diminished risk for pancreatic cancer.

Fiber Factor. Tomatoes are a great source of fiber, which helps to regulate blood sugar and cholesterol levels.

Ingredients   47 calories per 1 cup serving (makes 4 cups)

4 large organic tomatoes
1 onion chopped
1/2 cup chopped fresh cilantro
3 cloves garlic, minced
1 tbspn lime juice (1 lime)
1 jalapeño pepper, minced with seeds removed

Preparation  

Pulse the tomatoes in a blender to get a 'chunky' consistency. In medium-size bowl, combine tomatoes, onion, cilantro, garlic, lime juice and jalapeño. Cover and chill for at least one hour to allow the flavors to blend.

Ethical Considerations 

1) Florida supplies an enormous portion of the USA's out-of-season fresh tomatoes, as well as slicing tomatoes used throughout the food service industry. These tomatoes are picked green, ripened en route, and arrive perfectly red and tasteless in our stores and restaurants during winter and spring. 

2) Because of the poor soil quality and warm climate in Florida, growers there use up to six times the pesticides and fungicides used on tomatoes grown in California (the USA's other primary tomato region). 

3) Worse, labor conditions for people picking our out-of-season tomatoes in Florida range from mediocre to deplorable. Safety standards are highly questionable--especially concerning pesticide use in close proximity to fieldworkers. Worse, in the past several years there have been documented cases of slavery among contract work crews hired by major Florida growers. Yes, that's right: slavery.

4) California growers, in general, have better labor practices and pesticide use practices. The problem is, California supplies the vast majority of North American canned tomatoes, not fresh/out-of-season tomatoes. Casual Kitchen readers should instantly see a possible solution here for their tomato needs: when tomatoes are out of season, stick to buying canned.

5) In other words, if you buy an out-of-season, fresh tomato, chances are it's from Florida. And that tomato was likely sprayed, grown and picked under suspect conditions. If you buy canned tomatoes, they were probably grown under better--and safer--conditions. 

Note to vegan chef

I don't add salt because I usually have it with salted multigrain chips. Pico de Gallo is the same recipe only chop the tomatoes instead of using the blender. 

Nutrition: (per 1 serving)

Fun facts

• Although many people believe that tomatoes are vegetables, they are actually fruits.
• Italian in Origin … not so much. Although popular as an ingredient in Italian cuisine, tomatoes are originally native to the western side of South America.  However, it was first cultivated in Mexico; and it was through Colombus that seeds were first introduced to Europe.
• Every Color of the Rainbow. Tomatoes come in every color except for blue!  You can find them in red, orange, yellow, green and even purple!
• Organic Matters. In tomatoes, research has shown that organic tomatoes and organic tomato products provide a much greater dose of lycopene than non-organic.

Reference Calorie Count,  Tomatoes: 8 Fun and Interesting Facts, How Do You Eat Tomatoes Ethically

Oatmeal Banana Waffles with Blueberries

Oatmeal Banana Waffles with Blueberries with pineapple and grapes because that's what I had :)

Healthy Benefits

Bananas are a excellent source of potassium, an essential mineral for maintaining normal blood pressure and heart function. Its unique mix of vitamins, minerals, and low glycemic carbohydrates has made them a favorite fruit among endurance athletes.  

Since bananas also contain tryptophan, serotonin and norepinephrine, they help prevent depression while encouraging feelings of well-being and relaxation. Additionally, the vitamin B6 helps protect against sleeplessness, mood swings and irritability.

Ingredients   223 calories per serving (serves 2)

1 organic banana (besides being a great source of potassium, it's also a binder)
1 cup of uncooked rolled oats
1 cup of water
1 tsp of vanilla extract
10 blueberries

Optional add-ins:
1 tsp Wheat germ
1 tsp Flaxseed

Preparation  

Place all ingredients in blender (except blueberries) and blend until smooth. Let it sit for a couple minutes to thicken.
- Pour onto the heated oil-sprayed waffle iron
- Add blueberries when batter in on waffle iron
- Cook for 8-10 minutes without lifting the lid. 

They should be moist with a crunchy crust. Add pure maple syrup and fresh fruit.

Ethical note: USDA Organic bananas have never been included in the “dirty dozen”. Organic farmers use natural fertilizers like manure and seaweed, and rely on insect predators rather than pesticides to keep pests and weeds at bay, whereas conventional bananas are sprayed with synthetic fertilizers, insecticides, and herbicides. 

Organic is not only better for your health, it’s also better for the planet. Fertilizers and pesticides make their way into the soil and water and eventually the ocean. These contaminants in our waterways are leading to ocean dead zones and blue-green algae blooms that are so dense they can be fatal to marine animals and humans.

Note to vegan chef: Pour the batter onto the waffle iron and then add the blueberries.

Nutrition: (per 1 serving)

Fun facts: 

• Did you know there are ancient Egyptian hieroglyphs that depict people with bananas?
• Bananas have been around as early as the 6th century B.C. (this is when they were first mentioned in literature)
• The average American eats 27 pounds of bananas each year.
• Bananas are one of the few foods to contain the 6 major vitamin groups.
• Bananas are a very rich source of vitamin B6, which your brain needs to function properly and make you wise.
• The phrase "going bananas" was first recorded in the Oxford English Dictionary because of the banana's connection with monkeys.
• We buy more oatmeal in January than any other month of the year.
• Oats were known in ancient China as long ago as 7,000 B.C. The ancient Greeks were the first people known to have made a recognizable porridge (cereal) from oats.
• Seventy-five percent of U.S. households have oatmeal in their cupboard.

Reference: Calorie Count, Banana Fun Facts & Trivia, Ten Fun Facts for Oatmeal Month, Banana Nutrition Facts, Bananas, Bananas aren't part of the 'dirty dozen' so why buy organic?

Hearty Lentil Soup

http://kriscarr.com/recipe/hearty-lentil-soup/

Hearty Lentil Soup

By Kim Traverso

Yield: 3-4 servings

-3-4 cloves of garlic, minced
-1.5 tablespoons of oil
-3 carrots, washed, peeled and chopped
-3 stalks of celery, washed and chopped
-2 cups of dried uncooked lentils (rinsed)
-2 cups of purified water
-1.5 – 2 cups of tomato sauce (homemade or organic store bought)

-3 tablespoons fresh parsley, chopped (or any fresh herbs you have on hand)
-1 tablespoon dried oregano
-2 cups of kale or spinach
-sea salt and pepper to taste

-1 bay leaf

In a medium pot, begin to saute the garlic in oil over medium heat for 1-2 minutes (be careful to not let the garlic brown).

Add the carrots, celery, herbs, salt and pepper and cook for 7-9 minutes or until veggies are tender (stir occasionally).

Add the the lentils, tomato sauce, water, and bay leaf.

Cover with lid and raise the heat to high to bring the soup to a boil. Once boiling, reduce the heat to low, add kale, and more water if consistency is too thick.

Let simmer with lid for 30 – 40 minutes or until lentils are soft, stirring occasionally. When lentils are done, season with salt and pepper and serve.

- See more at: http://kriscarr.com/recipe/hearty-lentil-soup/#sthash.uOfE7mxX.dpuf

Note to vegan chef:

Put in the kale at the last minute to preserve it's nutritional value.