May 31, 2009

Spinach and Oranges in a Chipotle Vinaigrette

Recipe from one of my professor's at Bastyr University: Mary Bowman

The Salad:
1 Bunch fresh spinach greens
1 Navel orange
1 Avocado

The Dressing"
2 tablespoons orange juice
1 tablespoon honey
1/2 of an orange, peeled and chopped
1 tablespoon lime juice
2 tablespoons extra virgin olive oil
1 shallot coarsely chopped
1 teaspoon sea salt
1 canned chili chipotle, or a half of a chili depending on your heat tolerance (or 1/2 teaspoon dried chili powder)

Wash and dry the spinach leaves. Peel the orange and cut it into irregular, but bite sized pieces. Remove the seeds from the chili. Combine the dressing ingredients in a blender. In a large bowl, toss the spinach and orange pieces with the dressing. Serve garnished with avocado slices. Enjoy!
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King Ranch Chicken Casserole

Adapted from:

2 tablespoons of butter
1 small onion, chopped
1 red pepper, chopped
2 garlic cloves, chopped
2 jalapenos, chopped (optional)
1 tablespoon chili powder
1 teaspoon cumin
2 tablespoon flour
1 cup organic chicken broth
2 cups of organic chicken, cooked and shredded
1 (14 oz) can diced tomatoes, drained
1 (4 oz) chopped green chilies, drained
1/2 cup milk
1 teaspoon oregano
1 cup corn
1 lime juiced, (about 2 tablespoons)
1/2 cup sour cream
1/4 cup cilantro, chopped
salt and pepper to taste
10 corn tortilla
2 cups shredded cheddar cheese

Melt the butter in the pan. Add the onion and red pepper and saute until tender, about 5 minutes. Add the garlic, jalapenos, chili powder and cumin. Saute about 1 minute. Add the flour and cook another minute. Add the chicken broth and simmer until thickened.
Add chicken, tomatoes, chilies, milk and oregano. Simmer for 15 minutes. Remove from heat and add corn, lime juice, sour cream, cilantro, salt and pepper. Spread 1/2 cup sauce over the bottom of an 8 inch square pan. Top with 1/2 of the tortillas, 1/2 the sauce and 1/2 the cheese (in that order). Repeat the layers a second time. (You should end with the last 1/2 of cheese on top) Bake in a 350 degree oven until bubbling and the cheese is a toasty brown on top. Enjoy!
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May 29, 2009

Pancakes (gluten-free if you want)

2 eggs
1 cup buttermilk
1/2 cup 2% milk
3 tablespoons safflower oil
1 1/2 cup whole wheat pastry flour (or all brown rice flour or whole grain spelt flour)
1 1/2 tablespoon sugar
3 teaspoons baking powder
1/4 teaspoon salt

Place eggs, milks and oil in a mixing bowl and mix together. Add remaining ingredients and mix just until blended. Place 1/4 cup of batter on griddle at medium heat. Flip pancake after you see bubbles forming on the top. Cook through. Enjoy!
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May 28, 2009

Chicken Broccoli Nuggets

Very good!

2 cups of organic chicken, pureed in food processor
2 cups of steamed broccoli (or 16 oz bag of frozen), pureed in food processor
1/2 cup of spinach puree (optional)
1 1/2 cups bread crumbs (finely crushed hard toast)
1 1/2 cups shredded cheddar cheese
2 eggs
1/2 cup Parmesan cheese

Preheat oven to 375 degrees. Combine all ingredients (except 1/2 cup of bread crumbs and the Parmesan cheese). Shape mixture into nuggets. Mix the leftover 1/2 cup of bread crumbs and the Parmesan cheese together. Coat the nuggets in the bread crumb/cheese mixture. Place on baking sheet and bake for 20 minutes (or until they are golden brown and sizzling).
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Guilt-Free Chocolate Chip Cookies

I created these for a whole foods cooking class. These cookies are vegan. No animal products are used to make them. They are super yummy!

1 1/2 cup rolled oats toasted and ground into a powder
1 cup whole wheat pastry flour (or for a wheat-free cookie use spelt flour)
1/2 teaspoon salt
1/4 teaspoon baking soda
1 cup slivered almonds, toasted (optional)
1 cup chocolate chips
1/2 cup safflower oil
1/2 cup maple syrup
2 teaspoons vanilla

Preheat oven to 375 degrees. Place toasted ground oats, flour, salt and baking soda in a large bowl. Stir well. Add nuts and chips and stir again. Combine oil, syrup and vanilla in small bowl. Whisk until emulsified. Stir wet ingredients into dry. Drop onto prepared baking sheets. Bake 12 - 15 minutes. Transfer to wire rack and cool. Enjoy!
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May 22, 2009

Cauliflower Salad Sandwich

Compliments of: Hopkin's Healthy Home Cooking (they call this recipe "It's Not Tuna")

1 cooked cauliflower, finely diced
1/3 cup mayonnaise
dash salt
dash basil leaves
1 teaspoon paprika
1 teaspoon Italian or Mexican seasoning

Steam cauliflower until very tender and cool thoroughly. Dice finely (I use a potato smasher). Mix all ingredients. Serve open-faced on whole wheat toast (or wheat-free or gluten-free bread). Top with alfalfa sprouts and a large slice of tomato. (I occasionally add a thin slice of cheese on the toast) Very tasty. Enjoy!
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May 19, 2009

Five Taste Spring Salad

If you take the time to make this salad it is well worth the wait!
*Note: the tofu takes over night or 8 hours to marinate.

The tofu:
1/2 pound extra firm tofu cut into 1 inch squares
Add the following marinate to the tofu and let sit over night:
1 tablespoon toasted sesame oil
3 tablespoon tamari or soy sauce
3 tablespoons maple syrup
3 tablespoons water

The dressing:
1 tablespoon seasame oil
2 tablespoons rice vinegar
1 tablespoon maple syrup
2 teaspoons Dijon mustard
1/2 teaspoon sea salt

The salad:
1/2 cup raw peanuts, roasted
4 cups salad greens or spinach
1/4 cup red onion, finely sliced
4 red radishes, thinly sliced (optional)

Heat a two quart skillet and add 2 teaspoons of oil, then the marinated tofu squares. Cook on medium heat, turning to brown on all sides. Pour the marinade over the tofu, and continue to cook until the sauce is absorbed by the tofu. (I do an additional step too. I then lay the tofu out on a baking sheet and cook for about 45 minutes at 375 degrees. This helps the tofu become slightly crunchy on the outside!) Remove the tofu from the pan and set aside. Combine the dressing ingredients. Toast the peanuts in a 350 degree oven for 5-7 minutes. Wash, dry and tear the lettuce or spinach into bite sized pieces. Add the onion and radish slices. Pour the dressing over all and toss gently. Fold in the tofu and garnish with the peanuts. Enjoy!!
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Macaroni and Cheese I

1 pound of any noodles (I used whole wheat spiral noodles)
3 tablespoons butter
3 tablespoons flour
2 cups of milk
1 teaspoon dried mustard
2 cups of extra sharp cheddar cheese
2 cups of mild/medium cheddar cheese
salt and pepper to taste

Bake noodles 6 minutes. They should still be partly raw. Melt butter and add flour. Cook for 1 minute stirring constantly. Add milk and mustard. Bring to a boil, stirring constantly. Remove from heat and add cheeses. Add salt and pepper to taste. Mix cheese sauce with the noodles. Place in baking dish. Bake at 350 degrees for 20 - 25 minutes (until bubbling). Enjoy!
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Oatmeal Chocolate Chip Cookies

3/4 cup butter
3/4 cup brown sugar
3/4 cup white sugar
2 eggs
1 1/2 cup flour
1 1/2 cup thick rolled oatmeal
1 teaspoon baking soda
1/2 pound chocolate chips

Cream butter and sugars together. Add eggs and continue to cream together. Add flour, oatmeal, baking soda and chocolate chips. Mix until blended. Bake 12 minutes at 325 degrees. Enjoy!
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May 17, 2009

Wild Greens Salad with Balsamic Vinaigrette

4 cups salad greens
1 cucumber, sliced thinly into half moons
1/4 cup walnuts, roasted and chopped
1/4 cup fresh shredded Parmesan cheese (optional)

note: I also added avocado, tomato, garbanzo beans and shredded carrots. (optional)

3 tablespoons olive oil
2 tablespoons balsamic vinegar
1/2 teaspoon Dijon mustard
1/2 teaspoon maple syrup
1/4 teaspoon fresh ground pepper

Wash greens by placing leaves in a sink full of cold water. Drain and repeat. Spin or pat dry. Tear greens into bite-sized pieces. Place in a large salad bowl. Add cucumber and additional vegetables (optional). Toast walnuts on a cookie sheet in oven at 350 degrees for 10-12 minutes. Add cooled walnuts and Parmesan to salad. Place all dressing ingredients in a jar and shake well. Dress salad just before serving.
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1 cup fruit (I used strawberries and blueberries)
1/2 cup yogurt (cow's or soy)
1/2 cup vanilla rice milk (or any milk you choose)

Place all ingredients into a blender or The Magic Bullet. Blend until smooth. Place in Popsicle holders and freeze. Enjoy!
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Waffles (gluten-free if you want)

Crispy on the outside, soft on the inside!

1 cup whole wheat pastry flour (or spelt flour for wheat-free or brown rice flour for gluten-free)
3/4 cup brown rice flour
1 tablespoon baking powder
1/4 teaspoon of salt
2 eggs
1 cup buttermilk (or unsweetened, plain soy milk)
3/4 cup 2% milk (or unsweetened, plain soy milk)
1/2 cup oil

Mix together the flours, baking powder and salt. Set aside. In a large mixing bowl mix together eggs, milks and oil. Gently whisk in the dry ingredients. (Do not over mix) Pour batter onto grids of preheated, lightly greased waffle baker. Close lid . Bake according to manufacturer's directions. When down top with anything you choose, but they are tasty plain too. Enjoy!
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May 14, 2009

Super Yummy Granola Bars

1/3 cup brown sugar
1/3 cup honey
1/2 cup butter
4 cups granola (check out my granola recipes under "miscellaneous" category)
1/2 cup whole wheat pastry flour (or for wheat-free use spelt flour)
1/4 - 1/2 finely chopped nuts
1/4 cup raisins or mini semi sweet chocolate chips

Place brown sugar, honey and butter into a saucepan and bring to a boil. Boil gently for 30 seconds. Place remaining ingredients into a bowl. Pour the sugar, honey and butter mixture over the dry ingredients. Stir and press into a pan. Let sit. Cut into bars. Enjoy!
note: To avoid them becoming crumbly press them hard into the pan and even store in the refrigerator.
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Creamy Garlic Penne Pasta

Compliments of:

1 pound of penne pasta (aka: whole wheat, spelt, brown rice)
2 tablespoons butter
2 garlic cloves
2 tablespoons flour
3/4 cup chicken broth
3/4 cup milk (2% or unsweetened plain soy milk)
salt and pepper to taste
1/3 cup fresh grated Parmesan

Melt butter and add garlic in a medium sauce pan. Saute the garlic. Add flour and cook 1 minute stirring constantly. Stir in broth and milk and cook, stirring frequently, until the sauce boils and thickens. Add salt, pepper and cheese. Stir until the cheese is melted. Toss Cook pasta until tender. Toss hot pasta with sauce. Add a meat or vegetable too if you would like. Enjoy!
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May 12, 2009

Turkey Noodle Soup

1 organic turkey breast
4 cups organic chicken broth
2 cups water
1 cup diced carrots
1 cup broccoli
1 cup peas
1/2 cup diced onions
3/4 cup dry noodles (wheat-free or gluten-free noodles work well too)
poultry seasoning to taste (optional)
salt and pepper to taste

Place the turkey breast into a large pot. Add the chicken (or turkey) broth and the water. Bring to a boil. Lower heat and cook for about 30 minutes. Remove turkey breast and chop into small chunks. Add turkey and vegetables (the one I mentioned or any of your choice!). Bring to a boil and simmer for 15 minutes. Add noodles, remove from heat and cover pot. Allow to sit 15 minutes. (Or you can continue to simmer while the noodles cook, but they may get over cooked). Add seasonings to taste. Enjoy!
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8 Grain Rolls

2 1/2 cups rolled grain (I use a combination of oat, spelt, rye, barley and quinoa)
2 tablespoons yeast
3 cups of water
1/4 cup molasses
2 tablespoons brown sugar
2 tablespoons butter, melted
5-6 cups of flour (I use a combination of whole spelt, whole wheat and unbleached white flour)
1 tablespoon salt

Pour 1 1/2 cup of boiling water over the rolled grains. Cover and let them sit 5 minutes. Take off cover, stir and let cool to room temperature or luke-warm. Put aside. In a mixing bowl add yeast, 1 1/2 cup of warm water, molasses, brown sugar and melted butter. Let sit a couple minutes. Add the rolled grain mixture, the 5-6 cups of flour and the salt. Knead with a mixer on low spead for 8 minutes or by hand for 12 minutes. Roll into balls and place into a pan or form into one or two loaves. Bake at 350 degrees for 20 - 25 minutes if cooking rolls or 25 - 30 minutes if making loaves. Enjoy!
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Morning Glory Muffins

2 cups of finely shredded carrots
1 cup finely chopped apple
3 eggs
3/4 cup oil
2 teaspoons vanilla
2 cups flour (I use 1 cup whole spelt, 1/4 cup brown rice, 1/4 cup whole wheat pastry, 1/2 cup unbleached white)
3/4 cup brown sugar
2 teaspoons baking powder
1/2 teaspoon backing soda
1/4 teaspoon salt
1/4 teaspoon cinnamon (optional)

Mix carrots, apple, eggs, oil and vanilla together and set aside. Mix flours, sugar, baking powder, baking soda, salt and cinnamon together. Gently fold the dry ingredients into the wet ingredients. Bake at 350 degrees for 30 minutes. If you are making mini muffins bake for 12 - 15 minutes. Enjoy!
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May 11, 2009

Grandma Kuehn's German Potato Salad

2 pounds small red potatoes
1/4 cup cooking water from red potatoes
1/2 small sweet onion, grated
1/4 cup apple cider vinegar
1/4 cup olive oil
salt and pepper to taste

Boil potatoes until they are medium soft. Dont' over cook. Slice the potatoes very thin. I use the large slice section of my hand held grater. Add 1/4 cup of water (still warm) from boiled potatoes to the vinegar and pour over potatoes. Pour oil over potatoes. Sprinkle with salt and pepper and stir lightly. Let sit for 2 hours (or over night). Serve room temparture. Enjoy!
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Chicken and Veggie Wrap

marinated organic chicken
tomatoes, sliced
avocado, sliced
cucumber, sliced
cheese, grated
sauteed zucchini
any other vegetables you like
dressing of your choice
whole wheat or spelt tortilla or just as a salad

Stack everything into the tortilla and Enjoy!
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May 10, 2009

Chicken Pot Pie

1/3 cup butter
1/3 cup chopped onions
1/3 cup plus 3 tablespoons flour
1/2 teaspoon salt
1/4 teaspoon pepper
1 3/4 cup organic chicken broth
2/3 cup milk
2-3 cups chopped, cooked organic chicken
1 cup peas
1 cup carrots, shredded or chopped
1 cup broccoli, chopped

Melt the butter in a saucepan. Add onions and saute for a few minutes. Add flour and stir until mixed into the butter/onion mixture. Add the broth and milk. Stir until thick and bubbly. Add all remaining ingredients. Remove from heat and set aside

Two-crust pie:
2/3 cup butter
1 cup whole wheat pastry flour
1 cup unbleached white flour
1 teaspoon salt
4-5 tablespoons cold water

Mix together flours and salt. Cut butter into flour mixture until it resembles course crumbs. Add the water and roll out dough. Don't over mix the water into the flour and butter mixture.

Roll out half of the dough and place into a large pie plate. Pour filling inside and top with remaining crust. Back at 425 degrees for 35 minutes. Let sit for 10 minutes. Enjoy!
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Good Old Chocolate Chip Cookies

Compliments of:

1/2 cup butter
1/2 cup brown sugar
1/2 cup white sugar
1 egg
1 teaspoon vanilla
1 1/8 cup of flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup chocolate chip cookies

Whip together the butter and sugars. Add the egg and continue mixing. Add the remaining ingredients and blend. Bake at 375 degrees for 8 minutes. Enjoy!

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Lentil and Sweet Potato Chili

Recipe adapted from:

1 tablespoon oil
1 onion, chopped
3 stalks of celery
3 cups cubed sweet potato
1/2 cup carrots, chopped
1/2 pound ground turkey breast, cooked (optional)
3 cloves of garlic
1 teaspoon of sea salt
2 teaspoons chili powder
1/4 teaspoon nutmeg
1 teaspoon cumin
1/2 teaspoon cinnamon
1/2 teaspoon crushed red pepper flakes
1 1/2 cups dry red lentils
2 1/2 cups broth (veggie or chicken)
1 28 ounce can crushed tomatoes
1 14 ounce can black beans or kidney beans
3 tablespoons of lime juice

Saute onions and celery in oil. Add all other ingredients except the lime juice. Bring to a boil. Turn to low and simmer for about 30 minutes. Stir in lime juice. Enjoy!
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Herbed Lentils - n - Rice (or Barley!)

3 cups chicken broth
3/4 cup lentils
1 small onion
1/2 cup brown rice (or barley)
1/8 teaspoon pepper
1/4 teaspoon thyme
1/4 teaspoon oregano
1/4 teaspoon garlic powder
1/2 teaspoon basil

You can cook it either in the oven at 350 degrees for 1 1/2 hours or in a crock-pot on low for about 3 - 4 hours. You add all ingredients together and sprinkle with cheese (optional). Enjoy!
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Blueberry Oatmeal Muffins

Adapted from:

3/4 cup rolled oats
1 cup spelt flour
3/4 cup whole wheat flour
2 teaspoons baking powder
1/2 teaspoons baking soda
2 teaspoons cinnamon
1/4 teaspoon salt
1/2 cup brown sugar
1/4 cup maple syrup
3/4 cup vanilla yogurt
1 ripe banana mashed
1/4 cup melted butter
1 egg
1 cup blueberries

Mix oats, flours, baking powder, baking soda, cinnamon and salt together and set aside. In a separate bowl mix brown sugar, maple syrup, yogurt, banana, butter and egg together. Gently mix the dry ingredients into the wet ingredients and toss in blueberries. Bake at 350 degrees for about 20 minutes. Enjoy!

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Lemon and Garlic Quinoa Salad

1 cup dry quinoa
8 cups water
1/2 cup chopped carrots, chopped
1/2 cup peas
1/2 cup chopped broccoli
1 cup garbanzo beans (optional)
1/4 cup sunflower seeds

2-3 cloves garlic, minced
1/4 cup freshly squeezed lemon juice
2 tablespoons olive oil
2 tablespoons tamari or soy sauce

Rinse quinoa with warm water and drain through a fine strainer. Place quinoa in 3 quart pan and dry roast on low heat (about 5 minutes). Stir grains constantly until they begin to change color and give off a nutty aroma. (dry roasting is optional). Bring water to boil in a large pot. Add toasted quinoa to boiling water. Boil for 10 - 12 minutes. Remove from heat and drain quinoa. (I like to lay it out on a cookie sheet to dry for a few minutes, this tends to make the cooked grain less "mushy")

Prepare vegetables and dressing. Place cooked quinoa in a large bowl. Add vegetables and dressing. Mix thoroughly. Let the salad sit for a few hours in or over night in the refrigerator. Serve room temperature or chilled. Enjoy!
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