Kiwano, Banana and Pineapple Sorbet

Healthy Benefits 

Kiwanos (horned melon) are low in calories, loaded with dietary fiber, vitamin A, vitamin C, calcium as well as iron. 

Pineapples offer beneficial digestive support enzymes, a number of important minerals, and vitamins along with fiber. They are low in calories, abundant with carbohydrates and free of fat. Uncooked, juiced, cooked or even processed, pineapples provide incredible nutrients and vitamins. 

The fiber, potassium, vitamin C and B6 content in bananas all support heart health.  

Ingredients 159 calories per serving (makes 2 servings with extra filling)

1 or 2 Kiwanos - juice (see Note to vegan chef below)

2 frozen bananas

1 cup frozen pineapple

1 lime - for zest on top

Directions 

- Remove the 'points' on the Kiwano for easier handling with a knife or your fingernail

- Slice the Kiwano lengthwise...marvel at the beautiful gelatin green color and seeds

- Using a large spoon, scrape the insides of the Kiwano above a wire mesh colander resting over a bowl (to collect the juice). It will be a little challenging but not bad.

- Save the empty Kiwano shell to be used as a distinctive serving bowl

- Using the back of a large spoon, press against the Kiwano pulp in the wire mesh colander so that the juice collects in the bowl. This is time consuming because the pulp doesn't want to separate from the seeds. You won't be able to extract all the pulp in the colander.

- In blender, combine frozen bananas, pineapple and the Kiwano juice (1 is fine, 2 is good too)
- Blend until smooth
- Spoon into empty Kiwano shells
- Add lime zest to top and serve right away.

Note to vegan chef

The 'horns' on Kiwano are pointy...enough to break the skin if you're not careful. They can easily be knocked off with a fingernail or knife. (The cashier at Whole Foods appreciated that I removed the points before she had to handle them.)

Kiwano juice has a mild 'sweet cucumber taste' so you can use the juice from one or two Kiwanos. Both ways are good.

Be patient when trying to remove the Kiwano pulp with a spoon. It can take 10+ minutes and you won't get all of it. Spend about 12-15 minutes on it and be happy with that.

For a little more zest and visual appeal, add the zest of lime on top. (not seen in photos)

Don't refrigerate or freeze: the shell will not hold up, it will wilt. The sorbet can freeze fine but I like making it fresh for guests.

You will have more filling than what fits in two Kiwano halves.

Fun facts

Kiwanos originated in desert conditions in Australia. It's also grown in Israel, New Zealand, South Africa, Portugal and parts of California. It's also known as the English Tomato, the Hedged Gourd and the Melano.

Reference: The Mighty Kiwano, Health Benefits of Horned Melons, What are the health benefits of bananas?

Inspired by FatFree Vegan Kitchen

Cauliflower, Carrot and Zucchini Pancakes

Really good!

Ingredients

1 head cauliflower, steamed and coarsely mashed

1 cup whole wheat flour

1/2 teaspoon baking powder

2 flaxseed eggs

1/2 cup almond, hemp or soy milk 

3 large garlic cloves, crushed

1 cup grated carrots

1 cup grated zucchini

2 green onions, sliced

1/4 cup parsley, minced

1/4 cup chives, minced

Pam spray

Read more at: http://www.foodnetwork.com/recipes/paula-deen/vegetable-pancakes-recipe/index.html?oc=linkback

Instructions

In a mixing bowl, stir the flour and baking powder.

In larger bowl, mash cauliflower then beat together the flaxseed egg, soy milk, carrots, zucchini, and onions. Add dry ingredients to this and stir until combined.

Using a large skillet, spray oil over medium heat. Pour the batter by tablespoons into the pan, making a few pancakes at a time. Cook about 2 minutes on each side and golden brown.

Note to vegan chef:

The batter can be sticky so I just scooped the batter on the pan and used a potato masher to bring it down to size.

Inspired by:
Read more at: http://www.foodnetwork.com/recipes/paula-deen/vegetable-pancakes-recipe/index.html?oc=linkback

                  See full instructions on polishvegan.com

Gobi Manchurian

Gobi Manchurian

Healthy Benefits
Cauliflower contains a wealth of anti-inflammatory nutrients to help keep inflammation in check. Sulforaphane in cauliflower and other cruciferous vegetables has been found to significantly improve blood pressure and kidney function. It contains sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells, thereby slowing tumor growth.

It’s very high in Vitamin B6, a water-soluble vitamin needed by the nervous and immune systems. Vitamin B6 helps nerve cells to communicate. It is involved in making hormones, insulin, antibodies, and cell membranes, and is needed for the normal breakdown of protein, carbohydrate and fat. Vitamin B6 helps to maintain blood sugar within the normal range. 

 

Ingredients   345 calories per serving (serves 4)

For batter and frying:
Medium size head of Cauliflower

3 tbsp Whole Wheat (or Buckwheat flour)

3 tbsp Corn Starch

1/4 tsp Sea Salt

1/4 tsp Black Pepper

1/4 cup + 2 tbsp Water 

Canola oil for frying

For sauce:

Water to sautee onions

1/2 medium Onion 

3 large garlic cloves

1 cut diagonally green chili pepper

2 tbsp Tomato sauce

2 tbsp Red chili sauce

2 tsp White vinegar

4 tsp Liquid Aminos (or Soy sauce)

4 tbsp Water

2 tsp Corn starch

2 cut diagonally Green onions

1/2 Green pepper 

1/2 Red pepper
Cilantro for garnish

Directions (for frying)

- Break cauliflower into florets and steam to soften.
- In a wide bowl, add flour, corn starch, sea salt, black pepper and water. Stir for batter consistency.
- Mix the cauliflower florets in the batter so that they are evenly coated.
- Use a small amount of canola oil for light frying. Use tongs to keep cauliflower shapes (instead of crumbles). Turn to light fry on all sides. Fry in batches. Don't overload the oil pan to avoid it becoming soggy.
- Remove cauliflower when it's golden brown and place on plate with absorbent paper towels.

Directions (for sauce)

- Using a wok in medium-high heat, sauté in water: chopped onions, garlic, cloves and chili
- Add tomato sauce, red chili sauce, white vinegar, liquid amines (or soy sauce)
- In a small saucer, mix water and corn starch and add to sauce
- Add the green onions, green pepper and red pepper
- Add the cauliflower and mix in wok
- Plate it and add cilantro to garnish

Note to vegan chef

Don't overcook the sauce, peppers should have some crunch to them. Liquid Aminos has less salt than soy sauce so I use that. I sauté in either water or vegetable broth to avoid extra oil. Next time I make this I'm going to split the cauliflower and bake it instead of frying. I'll let you know how it comes out. I'm also going to try it with Orange Cauliflower and Purple Cauliflower.

Fun Facts

Cauliflowers are white because while they are growing, the heads are surrounded by thick green leaves that protect them from the sun. As the name implies, cauliflower is in reality a flower: the part of the plant that we eat is the head of the immature, tender flow stems and buds. Almost all cauliflower in the U.S. is grown in the Salinas Valley, California.

Nutrition
I estimated 1/2 cup for frying oil.

Reference
Calorie Count, Fresh Vegetable Fun Facts, Interesting facts about Cauliflower, 

Mango Pancakes with Hazelnuts

Mango Pancakes with Hazelnuts

Healthy Benefits 
One cup of mangos is just 100 calories ... it's a sweet treat that won't weigh you down. Each serving of mango is fat free, sodium free and cholesterol free and they contain over 20 different vitamins and minerals, helping to make them a superfood.

Ingredients 606 calories per serving (makes 8 pancakes, 2 per serving)

1 cup mango

1 cup almond milk

1/4 cup hazelnuts

1 cup Trader Joes Multigrain Baking and Pancake mix

Flaxseed egg (1 tspn of flaxseed + 3 tbspn of water, stir and wait 3 minutes)

1 tsp vanilla extract

Canola - lightly spray on nonstick pan

Directions 

- Make mango puree in blender. Add almond milk and blend until smooth. Add hazelnuts and blend.

- In a separate bowl mix flour, flaxseed egg and vanilla

- Add the mango puree mix and whisk

- Lightly spray a non-stick pan with canola oil. Pour pancake mix in the pan and cook 2 to 3 minutes on each side. Add pure maple syrup.

Note to vegan chef

Consider adding almond flakes or blueberries. Trader Joe's sells their mix online Trader Joe's Baking and Pancake Mix

Fun facts  

Mangos are the most popular fruit in the world.

Mangos were first grown in India over 5,000 years ago.

The paisley pattern, developed in India, is based on the shape of the mango.

A basket of mangos is considered a gesture of friendship in India.

Nutrition: (per 1 serving)

Reference:  Calorie Count,  Mango Fun Facts,   

Inspired by Ivana Drinjovski Emmelkamp Flexible Vegan

Stuffed Portabello Mushroom

Stuffed Portabello Mushroom

Makes 1 serving

Ingredients:

1 large portabello mushroom cap
1/2 cup baby spinach leaves, raw
2 Tbsp pico de gallo (diced tomato, onion, jalepeno)
1 Tbsp reduced fat feta
1 Ziploc Steamer Bag

Directions:

Remove stem from mushroom cap. With a spoon, scrape out the black gills.
Stuff the spinach into the mushroom. Top with pico-de-gallo, then feta.
Place stuffed mushroom in steamer bag, and microwave for 1 1/2 minutes. Allow to rest for 1 minute, then slide out onto a plate and serve.

Nutrition: 67 calories, 6 grams protein, 8 grams carbs, 2 grams fat, 1 grams fiber. 7 grams net carbs.
Inspireation: Recipe for fitness.com

Bok choy stir-fry with ginger and garlic

Baby Bok Choy has a sweet flavor and delicate texture.
One cup has just 9 calories and barely a trace of fat, yet delivers protein,
dietary fiber and almost all the essential vitamins and minerals.  Photos: Julia Bergdoll

Healthy Benefits

This veggie is packed with vitamins C, A, and K, and excellent sources of calcium, magnesium, potassium, manganese, and iron, bok choy deserves its reputation as a powerhouse among vegetables. Vitamin A is essential for a properly functioning immune system, while vitamin C is an antioxidant that shields the body from free radicals. 

Bok choy supplies potassium for healthy muscle and nerve function, and vitamin B6 for carbohydrate, fat, and protein metabolism.

No cholesterol (high blood cholesterol is generally associated with an increased risk of heart disease) and low in calories. Very low in sodium and sugar.

Ingredients   13 calories per serving (serves 4)

4 heads of Baby Bok Choy
1-1/2 tsp sesame oil
1 tsp grated ginger root
2 garlic cloves, thinly sliced
2 Tbsp Liquid Aminos (or reduced-sodium soy sauce)
1 tsp arrowroot (or cornstarch)
Sesame seeds (black, white, or a mix) for garnish

Preparation

- Slice Baby Bok Choy in half lengthwise, leaving the root attached to make 8 pieces. Rinse to thoroughly clean.

- Heat a wok over low heat. When the wok is hot add the sesame oil, ginger and garlic. Cook, stirring occasionally to allow the ginger and garlic to infuse the oil (about 1-2 minutes). Add the soy sauce and then the bok choy.

- Toss the bok choy in the sauce briefly, then add 1/4 cup of water to the wok. Cover it to allow the bok choy to steam for 2 minutes.

- While the Bok Choy is steaming, stir together the arrowroot (or cornstarch) and 2 teaspoons of water in a small saucer, stir and add to stir fry.

- Remove the pan cover and stick a sharp knife into the root end of one of the pieces of bok choy. If it's just tender, it's ready; if not, add 2 teaspoons of water, cover, and cook for 1 more minute. Toss the bok choy again in the sauce, then add the arrowroot (cornstarch) mixture. Stir until the sauce is lightly thickened.

- Serve immediately, garnished with white and/or black sesame seeds.

Baby Bok Choy is a rich source of vitamins C, A and K.

A mix of black and white sesame seed would make for a colorful presentation
in this quick sauté of Asian-style vegetables. 

Note to vegan chef: if the stem is thick you might consider slicing it for quicker cooking.

Nutrition: (per 1 serving)

Fun fact: The name “bok choy” originated from the Chinese word for "soup spoon" because of the shape of its leaves.

Inspired by The Perfect Pantry
Reference:  Calorie Count, What Are the Health Benefits of Bok Choy, What is Bok Choy Good for?, 5 Things to Know about the Health Benefits of Bok Choy

Peanut Butter, Banana and Chia Seeds Smoothie with Blueberries

Peanut butter, banana and chia seeds with blueberries smoothie  Photos: Julia Bergdoll

Healthy Benefits

High in dietary fiber - it can delay hunger by creating a feeling of fullness. Fiber may prevent weight gain by providing calories that are not absorbed and displacing high-calorie refined foods. 

High in B6 - Vitamin B6 is a water-soluble vitamin needed by the nervous and immune systems. It helps nerve cells to communicate. It's involved in making hormones, insulin, antibodies and cell membranes, and is needed for the normal breakdown of protein, carbohydrate and fat. Vitamin 6 helps to maintain blood sugar within the normal range.  

High in Vitamin E  - an antioxidant that protects cells membranes from damage. It is particularly important for cells that carry oxygen like the cells of lungs and red blood cells. Vitamin E also has a role in immune function, DNA repair, and other metabolic processes.

No cholesterol - high blood cholesterol is generally associated with an increased risk of heart disease.  

Ingredients   292 calories per serving (serves 1)

8-10 oz chilled unsweetened almond/soy milk
1 frozen banana
1 tbsp almond/peanut butter
1 tbsp Chia seeds
1/4 cup blueberries (optional)

Preparation

Blend all ingredients until smooth

Nutrition: (per 1 serving)

Reference:  Calorie Count