Green Pancakes (Kale or Spinach)

Start your day with the most nutritionally dense vegetable, kale.

Healthy Benefits

Kale is a superstar vegetable.

One cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients. 

Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health. Kale is now recognized as providing comprehensive support for the body's detoxification system. The fiber content of helps lower blood cholesterol levels and reduce the risk of heart disease. 

Ingredients   408 calories per serving (serves 2)

1 banana

1/2 tsp. baking powder

Dashes of cinnamon, cardamom and coriander 

1/4 cup almond or soy milk

2 generous handfuls kale (remove spines) or spinach (approx. 4 cups) or other leafy green

1 flax egg  (1 tbsp of flaxseed + 3 tbsp of water)

1/2 cup old fashioned oats

1/2 cup whole wheat flour
1/2 tbsp. chia seeds
1/4 cup of crushed walnuts (optional and recommended)

Preparation

- Blend the banana, baking powder, spices, almond milk and kale (or spinach)

- Transfer mixture to a medium mixing bowl and add the (optional) oil, flax egg and mix

- In another bowl, add oats, flour and chia seeds and stir
- Combine all ingredients and stir

- Coat griddle (or skillet) with non-stick spray (or oil). Flip when browned.
- Serve with maple syrup

Note to vegan chef:

The original recipe I saw called for 1 tbspn of canola oil. I try to limit oil in my cooking so I don't use it to reduce the calories ... I don't think it needs it. I don't think kale has a strong taste and so these kale pancakes are not overpowering in any way.

Nutrition: (per 3 pancakes)

Reference: The Truth About Kale, What's New and Beneficial about Kale, Calorie Count

A Gentle Thanksgiving with Vegan Gratitude

I'm grateful for:

Understanding that all things are connected like the blood which unites one family.

Embracing all animals in my heart and having compassion for animals I have never met.

Lessening my impact on the environment by reducing my carbon footprint.

The friendship from those who have helped me along the way.

Discovering and enjoying new foods and amazing meals.

My vegan energy and good health.

The ability to influence others.

Being courageous when it's challenging and difficult.

+ + + + + + + + + + + + + + +

Photo credit: Julia Bergdoll

Writing contribution: Patricia Steere, A girl is a gun, The first 100% vegan store in New Orleans!

Cranberry Juice (homemade)

Enjoy the season with this tart, tangy homemade cranberry juice ... a taste all its own. 
No artificial flavors, colors or sweeteners.

Healthy benefits

In addition to its anti-cancer properties, cranberries may also lower the risk of cardiovascular disease by lowering “bad” LDL cholesterol, inhibiting LDL oxidation (one of the first steps in the progression of coronary artery disease), lowering blood pressure and inhibiting the formation of blood clots.

Cranberries are a superfood that you should enjoy all year round. Cranberries have vitamin C and fiber, and are only 45 calories per cup. In disease-fighting antioxidants, cranberries outrank nearly every fruit and vegetable--including strawberries, spinach, broccoli, red grapes, apples, raspberries, and cherries.

  
Ingredients 22 calories per serving (serves 4) 

2 cups fresh cranberries
4 cups water

Preparation

- Place cranberries and water in saucepan and bring to a boil.

- Reduce to medium heat and cover loosely

- Simmer 10 minutes until the cranberries burst

- Strain through a colander lined with a cheesecloth (if you want no pulp)

- Resist the urge to press on the fruit to extract more juice

When it's cranberry season I pick up extra bags and freeze them.

The cranberries make a little popping sound as they burst.

Notice there's some seeds when I don't always use a cheesecloth. Ok with me.
The decorative bottles are recycled from store-bought juice.

Note to vegan chef

Cranberry juice is easy to make and fun. I usually don't bother with a cheesecloth, I just use the strainer. A little bit of seeds and pulp comes through and that's fine with me. It's also good when you add sparkling water. 

The decorative bottles I use are recycled from store-bought juice.

Reference: Health Benefits of Cranberries, Cranberries: Year-Round Superfood, Calorie Count

Pecan, Cranberry and Wild Rice-Stuffed Acorn Squash

Pecan, Cranberry and Wild Rice-Stuffed Acorn Squash

Healthy benefits

Acorn squash is rich in vitamins, minerals, dietary fiber and antioxidant compounds. Regularly eating potassium- and magnesium-rich foods like acorn squash can lessen your chance of stroke, osteoporosis, depression and diabetes.

Wild rice is slightly higher in protein than most other whole grains, and is a good source of fiber, folate, magnesium, phosphorus, manganese, zinc, Vitamin B6, and niacin.

In addition to its anti-cancer properties, cranberries may also lower the risk of cardiovascular disease by lowering “bad” LDL cholesterol, inhibiting LDL oxidation (one of the first steps in the progression of coronary artery disease), lowering blood pressure and inhibiting the formation of blood clots.

Gaining in popularity, kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, and delicious flavor. Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients.

  
Ingredients 661 calories per serving (serves 2) 

2 acorn squash
2/3 cup uncooked wild rice
3 tbs fresh sage
1/4 cup fresh parsley
2 celery stalks, minced
1 large onion, chopped (1 cup)
1/2 tsp dried marjoram
1 tsp fresh ground black pepper
pinch ground nutmeg
1/4 tsp of sea salt
1/2 cup pecan halves
2 kale leaves, rinsed and chopped with stems removed
1/4 cup fresh cranberries

Preparation

- Heat oven to 400 degrees

- Cut squash from stem to tip. Remove the seeds and place cut-side down on baking sheet. Use a sheet of aluminum foil on pan (makes for easier cleanup). Add 1/4 cup of water to pan. Bake 30 minutes. Let it cool. Reduce heat to 375 degrees.

In medium saucepan:

- Cook the wild rice in water
- Finely chop the sage and parsley

In a small sauté pan (sauté mixture):
- Using little water (not oil) sauté celery, onion and sage over medium heat until softened
- Stir in parsley, marjoram, pepper, nutmeg, salt and pepper
- Add kale at last minute to retain its brilliant color and nutrients
- Remove from heat

When squash halves are cool:
- Use spoon to scoop out the flesh leaving a little all around. 

In a large bowl:
- Mash the acorn flesh coarsely
- Select 10 intact pecan halves for top garnish (set aside for last step), grind the rest
- Select 8 cranberries for the top garnish (set aside for last step), add the rest 
- Add wild rice 
- Add sauté mixture  

Stuff the Squash:
- Stuff the mixture into the squash shells
- Artfully place the pecan halves and cranberries on top

- Bake for 30 minutes and serve inside the acorn shell

Ingredients include baked acorn squash, kale, onions, celery, sage, cranberries, pecans 
and wild rice (not shown).

Note to vegan chef

This was the first time I used sage as an ingredient. It really is an interesting and earthy herb. I'll be looking to include it in other recipes. Quinoa, buckwheat or millet would also be good grain substitutes.


Recipe inspired (yet modified) from The Whole Grains Cookbook by Robin Asbell, p76.

Reference: Healthy Facts about Squash, Whole Grains Council, Health Benefits of Cranberries, Calorie Count

Polenta, Kale, Tomato Sauce & Eggplant Stack

Polenta, Kale, Tomato Sauce and Eggplant Stack

I've been wanting to make a meal that 'stacks up' and here it is ... Introducing polenta: it's an impressive presentation that's delicious, healthy, low calorie that's fun to make and eat! It's like a lasagna with no pasta. 

Healthy benefits

The nutritional advantages of this polenta far outweigh the disadvantages of high carbohydrate and sugar concentration. Polenta is made up of complex carbohydrates, which are high in dietary fiber and are digested more slowly in the body, meaning that they are also much better sources of energy than simple carbs. Polenta also hosts a red-carpet party for A-list nutrients, with the likes of zinc, iron, thymine, magnesium and phosphorous attending on the guest list.

Gaining in popularity, kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, and delicious flavor. Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients.

Intake of tomatoes has long been linked to heart health. Fresh tomatoes and tomato extracts have been shown to help lower total cholesterol, LDL cholesterol, and triglycerides. In addition, tomato extracts have been shown to help prevent unwanted clumping together (aggregation) of platelet cells in the blood - a factor that is especially important in lowering risk of heart problems like atherosclerosis. They are also are one of the best sources of lycopene, a powerful antioxidant that helps protect cellular structures and DNA.

Eggplant can provide many health benefits, including helping in the prevention of cancer  due to the high amount of fiber. Fiber is important because it is a relatively porous nutrient, and  as it moves through the digestive tract, it has the tendency to absorb toxins and chemicals that can lead to the development of colon cancer. It's also slow digesting helping with weight loss. It is especially important in the maintenance of healthy skin and hair. Individuals who are dehydrated are more likely to exhibit hair that is thin, dry and has split ends, along with skin that appears to be flaky, dry, with a greater number of lines and wrinkles. 

Ingredients 266 calories per serving (serves 9)

1 medium sized eggplant cut into ¼ inch slices

1 16 ounce log of organic polenta (found in the Italian foods aisle) cut into ¼ inch rounds

1 small bunch kale, rinsed and chopped with stems removed

For the sauce:

1 tablespoon olive oil

3 cloves garlic, minced

1 medium yellow onion, diced

1 28 ounce crushed tomatoes

3 fresh plum tomatoes, diced

1/2 tablespoon balsamic vinegar

5 fresh basil leaves

1 teaspoon dried oregano

Black pepper

Preparation

- Heat oven to 400

- In a large sauce pan, add olive oil and cook the onion & garlic until soft (about 8 mins)

- Add fresh tomatoes and cook another 2 to 3 minutes

- Add canned tomatoes, basil, oregano, vinegar and salt & pepper to taste

- Cover sauce and simmer for about 30 minutes, until sauce thickens

- While the sauce is cooking, brown the eggplant slices (each side about 2 minutes) in a pan over medium heat and set aside

- In a 9x9 pan, pour about 1 cup of sauce, making the first layer

- Then arrange a layer of eggplant and kale and spoon over more sauce

- Add a polenta layer and more sauce

- Repeat until all the ingredients are used

- Spoon over the last of sauce on top layer

- Cover with foil and bake 30 minutes

- Remove foil and bake another 15 minutes

- Serve warm

     

Step 1) Start with a tomato sauce base then add a layer of eggplant 

Step 3) Add kale on top of polenta layer

Step 3) Add tomato sauce on top of kale then polenta, more sauce, repeat layers and top it all off with basil 

Another view of the layered stack

Note to vegan chef

Eggplant can be wide so to fit 9 servings in a 9x9 pan I needed to slice the eggplant to fit. I didn't have enough time to simmer a thick sauce that's why the sauce in the top photo is a little runny but still delicious.

Recipe inspired (yet modified) from Mint Demode

Reference: Adding Polenta to Your Palate, 3 Health Benefits of Eggplant, The Truth About Kale, Calorie Count