Tag: no added salt

Black Bean and Red Pepper Pancakes

Growing up my mom used to make potato pancakes. I started thinking about them today but my past attempts failed miserably. I didn’t want to go down the potato pancake rabbit hole again so today I decided to experiment with different ingredients.

It was a huge success.

These black bean and red pepper pancakes are good. I mean they are VERY good!

They remind me of something that would be on the breakfast or lunch menu at some little hole in the wall Mexican restaurant. Served with a side of salsa or healthy hot sauce and garnished with a little cilantro these little pancakes are mucho delicioso.

Crazy healthy and so tasty for breakfast, lunch or dinner!

Ingredients

  • 1 1/2 cups whole wheat flour
  • 1/2 cup cornmeal
  • 1 tablespoon baking powder
  • 1 tablespoon black pepper
  • 1 1/2 cups unsweetened almond milk
  • 1/4 cup unsweetened applesauce
  • 1 red bell pepper finely diced
  • 1 10 oz. package corn kernels
  • 1 can salt free or low sodium black beans
  • 4 green onions thinly sliced (white and green parts)
  • Salsa or healthy hot sauce
  • Cilantro for garnish

Directions

  1. Thoroughly mix together the flour, cornmeal, baking powder and black pepper
  2. Add the almond milk, applesauce, red peppers, corn, black beans and onions. Gently mix the ingredients together using a wooden spoon.

3. Heat a well seasoned cast iron or nonstick pan over medium heat until a few droplets of water dropped in the pan jump up and sizzle. 4. Spoon 1/2 cup batter for each pancake onto the pan making sure they don’t touch each other and until no more will fit. Cook until browned then flip over (about 2 minutes on each side). 5. Serve with salsa or healthy hot sauce and garnish with cilantro.

I made an exception to my “no oil” rule by using a cast iron skillet given to me many years ago by my father in law. I wiped the smallest amount of oil that I could on the pan to prevent the pancakes from sticking. Because I was frugal with the oil there was a little bit of sticking.
This recipe yielded 12 pancakes and tasted even better the next day!

Sweet Potato and Frijoles Negros Chili

The cold snowy weather and a surplus of sweet potatoes were the inspiration behind this hearty winter meal. I wasn’t sure how this was going to turn out and worried that the sweet potatoes would turn to mush. Instead it was such a success and even after reheating several times the sweet potatoes remained firm. This is day three of eating this chili and my mouth continues to water for it. If you are looking for something a little different then the standard kidney bean chili this recipe will not disappoint.

The cornbread was a wonderful addition to the meal and also completely whole food, plant based, no salt, oil or sugar. This will be a separate post.

Sweet Potato and Black Bean Chili with healthy cornbread

Ingredients

  • 1 large sweet onion diced
  • 3 garlic cloves minced
  • 2 sweet potatoes peeled and diced
  • 1 green bell pepper diced
  • 1 4oz. can chopped green chilis mild; drained & rinsed
  • 1 can no or low sodium black beans drained & rinsed
  • 2 14.5 oz. cans diced and no salt added tomatoes (I get mine at Trader Joe’s)
  • 2 cups low sodium or whole made vegetable broth
  • 2 tbsp. tomato paste
  • 1 tbsp. chili powder
  • 1 tsp. smoked paprika
  • 1/4 tsp. cayenne pepper
  • 1 tsp. ground black pepper
  • Fresh cilantro for garnish

Directions

  1. Sauté the onions and garlic in 1/4 cup water for 3-4 minutes until soft
  2. Add the sweet potatoes and bell pepper cooking for another 5 minutes
  3. Stir in the green chilis, chili powder, smoked paprika, cayenne and black pepper and cook for one minute
  4. Add the black beans, diced tomatoes (including juice), vegetable broth and tomato paste and stir well
  5. Bring the mixture to a boil then reduce heat and simmer for 30 minutes (or until the sweet potatoes are tender)
  6. Serve with fresh cilantro
Completely healthy, flavorful, hearty and will warm you up on the coldest winter day

Winter Cabbage with Green Lentils Soup

Being snowed in last weekend was a wonderful excuse to cook up a massive, restorative pot of soup. Chopping vegetables while taking in the warmth of a toasty fire and the sounds of classical music was the epitome of relaxation. Returning from a cold winter walk to the incredible aroma of the simmering soup was the perfect way to round off the experience. Finally, ladling the steaming hot creation into bowls and being able to enjoy it was my idea of a perfect Saturday.

This soup is simple and satisfying and a wonderful way to get your daily dose of cruciferous in. Blending it all together seems to meld the flavors creating a delicious yet ultra healthy meal.

Served with toasted mini baguette

Ingredients

  • 1 sweet onion finely shopped
  • 3 garlic cloves finely chopped
  • 1 carrot thinly sliced
  • 1 small green cabbage cored, quartered and chopped Note: let the cabbage sit for 40 minutes after chopping to maximize health benefits of sulforaphane.
  • 1 14oz. can roasted chopped tomatoes
  • 2 tbsp. tomato paste
  • 6 1/2 cups vegetable broth
  • 1/2 – 1 tsp thyme
  • 1 tsp black pepper
  • 2 bay leaves
  • 5 oz. green lentils
  • 2 cups water
  • Fresh parsley to garnish

Directions

  1. In a large soup pot sauté the onions, garlic and carrots using a small amount of water. Cook for about 3-4 minutes stirring frequently until the onions start to soften. Add the cabbage and cook for an additional 2 minutes.
  2. Add the tomatoes, tomato paste, thyme, 1 bay leaf and black pepper then pour in the vegetable broth. Bring to a boil then reduce heat to low cooking for about 45 minutes until the vegetables are tender.
  3. While the soup is cooking put the lentils in another pan with the remaining bay leaf and the water. Bring to a boil then reduce heat to low and simmer for about 25 minutes until tender. Drain off any remaining water and set aside. Notes: green lentils do not need to be soaked but soaking can improve the texture. Green, Le Puy and brown lentils are best for this soup because they remain firm. Yellow, red and orange lentils tend to get mushy – this is because they are hulled (skins removed).
  4. When the soup is cooked allow to cool slightly then puree until smooth using a hand held blender, food processor or blender.
  5. Return the soup to the soup pot and add the cooked lentils. Adjust seasoning as needed. Garnish with fresh parsley.
What a gorgeous bowl of soup that is 100% healthy and satisfying on a cold winter’s day.

Roasted Cauliflower Soup

I stumbled upon the most colossal head of cauliflower at the local farmer’s market last weekend. I mean this cauliflower was ridiculously huge and overflowing with potential for a delicious and healthy meal. My husband questioned my plan and I excitedly shared my vision for a vibrant cauliflower soup!

I love “soup Saturday.” It starts with waking up early to visit a market, inspecting the produce, and finding inspiration. The cutting, chopping, sautéing, and simmering are such joyful acts. Soon the kitchen is filled with a delightful aroma. Finally, bowls are filled with the hot concoction, and the grand finale is the first spoonful!

What’s special about this soup is, if the cauliflower is prepared the correct way, you will get your daily required serving of cruciferous vegetable. Cruciferous vegetables contain phytonutrients that help prevent DNA damage, stop the spead of metastatic cancer, and target breast cancer stem cells. Additionally, they help boost liver detox enzymes and boost immune function.

How do you prepare cruciferous vegetables for cooking?

Chop the vegetables up, wait 40 minutes, and then cook. Doing this creates the production of sulforaphane – the magic enzyme that helps heal the body!

To think this was once a colossal head of cauliflower!

Ingredients

  • 1 large head cauliflower (any color)
  • 1/4 cup chopped celery
  • 1 sweet onion chopped
  • 3 green onions cut in small pieces
  • 3 cloves garlic
  • 1/4 cup nutritional yeast
  • 4 cups vegetable broth
  • 1 cup unsweetened almond milk
  • 1 tsp ground black pepper
  • 1/4 tsp ground nutmeg

Directions

  1. Preheat oven to 425 degrees. Cut the cauliflower into small pieces. Place the cauliflower and garlic on a cookie sheet lined with parchment paper. Spritz some water over the cauliflower and garlic. Roast for 15 minutes, toss, spritz with more water, and then roast for another 10-15 minutes.
  2. While the cauliflower and garlic is roasting saute the celery and sweet onion in a soup pot using a little water.
  3. Add the vegetable broth, roasted cauliflower, pepper and nutmeg and simmer for a few minutes.
  4. Remove a small amount of the best cauliflower for garnish.
  5. Puree the mixture using an immersion blender.
  6. Add the almond milk and nutritional yeast and simmer on low for about 5 minutes.
  7. Serve with the reserved cauliflower and cut up green onions as a garnish.
Ser

Creamy Cucumber Gazpacho

When it is too hot to cook – don’t.

Sometimes in the heat of the summer there is nothing more refreshing then a nice bowl of gazpacho.

Gazpacho, originating from Spain, is a cold soup made from raw blended vegetables. Traditionally, gaspacho is an uncooked mixture of tomatoes and green pepper but it can also be a mixture of summer fruit like melons and berries or even summer greens.

The idea of a cold soup never crossed my mind until temperatures soared to 90 degrees last week. The thought of making a refreshing chilled dinner seemed incredibly appealing. It took about 10 minutes to whip this soup up in a blender and then like magic – instant dinner! I paired this soup with toasted Ezekiel sprouted 100% whole grain bread that I buttered with a little pureed avocado.

Creamy Cumber Gazpacho

Ingredients

  • 4 large unsliced cucumbers roughly cut
  • 1/2 avocado
  • 1/2 cup fresh basil leaves
  • 2 tbsp. fresh dill plus more for garnish
  • 1/2 lemon
  • 3-4 garlic cloves
  • 1 tsp. ground black pepper
  • Vegetable broth (optional to adjust thickness of soup)
Cucumbers, avocado, basil, dill, lemon, garlic, black pepper, vegetable broth

Directions

  1. Cut up the cucumbers and avocado
  2. Add ingredients to a high powered blender
  3. Blend until creamy
  4. Add vegetable broth, if desired, for a thinner soup
Roughly cut pieces
Enjoy!

Vegan Cream of Celery Soup

Celery, along with onions and peppers, is often referred to as the holy trinity of vegetables. These vegetables often take on a supporting role in enhancing the flavor and texture of dishes but seldom take on the leading role. The distinct flavor of celery – slightly sweet, savory and aromatic – is not only the star performer in this soup but wins an academy award hands down!

Celery is comprised of fibrous ribs and darker green outer leaves. The ribs are readily incorporated in culinary dishes, but sadly, the leaves are often discarded. From a nutritional standpoint, it is the soft delicate leaves – not the ribs – that are packed with nutrition. From a culinary standpoint, it is the leaves – not the ribs – that are packed with an intense punchy flavor. To enhance not only the nutrition and flavor of this soup I use both ribs and leaves.


Is it a stalk or rib of celery? According to the USDA, a stalk means the whole bunch of celery, whereas a single piece is called a rib. One stalk of celery usually contains around 7-9 ribs.

If you see celery hearts in the grocery store it means the inner ribs from the stalk. These are lighter in color and more tender.

The darker the color of celery ribs the stronger the flavor and the higher nutritional content.

Celery is related to fennel, parsley and carrots.

The health benefits of celery, once considered hokey pokey folk medicine, has been scientifically proven. Celery contains coumarin which has calcium antagonistic properties. Coumarin prevents calcium from depositing on the walls of the coronary arteries disrupting blood supply . Celery contains a phytochemical called phthalide which relaxes the tissues of artery walls increasing blood flow and decreasing blood pressure. Celery also has a diuretic effect so it can help to remove excess water from the body. Lastly, with only 10 calories per rib celery is an excellent low-calorie food to snack on.

Ingredients:

  • 7 ribs of celery (including leaves) chopped
  • 1 onion chopped
  • 4-5 cloves garlic minced
  • 1 medium potato cubed
  • 4 cups vegetable broth (no or low sodium)
  • 1 1/2 cups unsweetened almond milk
  • 1/2 teaspoon thyme
  • 1/2 teaspoon black pepper
  • 2 bay leaves

Celery, onion, garlic, potato, vegetable broth, almond milk, thyme, black pepper, bay leaves

Directions:

  1. Sauté the celery and onions in 1/4 cup water until translucent (about 5 minutes)
  2. Add the garlic and stir for 1-2 minutes until fragrant
  3. Add the vegetable broth, potatoes, thyme, black pepper and bay leaves. Bring to a boil. Turn the heat down and gently simmer until the potatoes are tender (about 15 minutes).
  4. Sir in the almond milk and simmer for another 5 minutes.
  5. Remove the bay leaves then blend well using an immersion or high speed blender.
  6. Serve piping hot and garnish with homemade Ezekiel bread croutons, sautéed onions, celery leaves or hemp seeds.
If you would like a more vibrant green soup you can add 4- 5 baby spinach leaves. I did not do this with this batch of soup.
With the pretty green color it could be served as a festive holiday soup and how special it would look in red Fiesta-ware bowls! The dinnerware in this picture belonged to my grandmother and dates back to the early 1900’s.

Miso Soup with Baby Bok Choy and Shiitake Mushrooms

Miso Soup with Baby Bok Choy and Shiitake Mushrooms

Well I was up at good ‘ole Lucky’s Market over the weekend and saw some baby bok choy (Chinese White Cabbage). It is not always the easiest to find. Regular bok choy is readily available but not baby. While they are basically the same, baby bok choy leaves are small, tender, sweeter and can be eaten uncooked in a salad. I remember the first time I discovered bok choy was back in my January post Baby Bok Choy with Tahini-Ginger Sauce. That guy in the produce aisle holding the bok choy like it was a prize trophy or fish or something, admiring it, smiling and telling me how beautiful it looks. And then his words of advice “it has to be baby bok choy – not mature stalks!” Some things you never forget. That is one of them.

So I’ve been thinking about miso soup for a few weeks now. It’s been quite awhile since we had it and I really appreciate the simplicity of this soup. For those of you unfamiliar, miso is a traditional Japanese soup with the core ingredients: stock and miso paste. Miso paste is a mixture of fermented soybeans, sea salt and koji (Japanese mold). You can find it in just about any grocery store usually in the produce or tofu section. I know what you are thinking. This is a no salt website and miso paste clearly contains sea salt. Well apparently the positive effects of soybeans cancel out the hypertensive and gastric cancer effects of sodium. That being said, miso paste is the only sodium containing product that is considered green light. Here is some supporting research.

In addition to the stock and miso paste anything else you want to put in is completely up to you. Some typical add-ins are seaweed, kelp, tofu, mushrooms, scallions and bok choy. If you like you can serve miso soup with rice noodles(very thin), udon noodles (thick) or ramen noodles.

Ingredients

  • 6-7 ribs of baby bok choy (cut in pieces)
  • 3 scallions (cut in small pieces)
  • 10 shiitake mushrooms cut in pieces (remove stems)
  • 1 block extra firm and pressed tofu (cut in small cubes)
  • 6 cups vegetable or mushroom broth
  • 4 tbsp. miso paste
  • 1 tbsp. fresh grated ginger
  • 1/2 tsp. black pepper
  • Rice, udon or ramen noodles
Baby Bok Choy, Ginger, Scallions, Shiitake Mushrooms, Extra Firm Tofu, Miso Paste, Vegetable or Mushroom Broth
Cooked Rice Noodles

Directions

  1. Place broth and ginger in a pot over medium heat.
  2. Add mushrooms, bok choy, white tips of scallions and black pepper and simmer for 10 minutes. Note: I remove the shiitake stems because to me they are too tough and chewy. I save them for mushroom or veggie broth.
  3. Add the tofu and simmer for a few minutes until warm.
  4. Turn off the heat and stir in the miso paste. Note: never add miso when soup is simmering or too hot because it will kill off the gut healthy probiotics.
  5. Serve over rice noodles and garnish with cut up green scallions.
Umani is another term for savoriness and is considered one of the 5 basic tastes. In Japan it means “the essence of deliciousness” and is the perfect description of miso soup.
Miso soup with noodles is rich enough to eat alone but tonight we paired it with sushi. I wish I can take credit for making the sushi. That’s on my bucket list of things to learn.

Avocado Green Pea Spread on Toasted Flax Bread

Many people think an avocado is a vegetable but it is actually a fruit. Botanically speaking, it is a large berry with a single seed. Avocados are an important source of fat among plant based eaters and dense in nutrients. There was a time when avocados got a bad rap due to the fact that 85% of the calories come from fat. A medium sized avocado is packed with 150 calories. Don’t turn an avocado down for this reason though. The fat in an avocado is monounsaturated fat, which is a “good” fat that helps lower bad LDL cholesterol, as long as you eat them in moderation. The recommended serving size is 1/3 of an avocado. Phytosterols found in avocado fat have huge anti-inflammatory benefits. The polyhydroxenated fatty alcohols also found in avocados offer additional anti-inflammatory benefits. Why are anti-inflammatory foods important in the diet? Well diseases like cancer, diabetes, arthritis, heart disease, depression and Alzheimer’s seemed to be linked to chronic inflammation.

Green peas are a member of the legume family and are little vitamin powerhouses. They are packed with vitamins A, B1, B6 and C. One cup of peas is loaded with 50% of the daily requirement for Vitamin K which is needed for blood clotting and bone health. These little green gems are densely packed with protein and fiber and contain zero fat. Concerned about the starch in peas? Don’t be. Peas rank low on the glycemic index list (how carbohydrates affect blood sugar) clocking in at only 50 for 1 cup. So if you are someone who generally says no to peas instead learn to say “more peas please!”

The combination of avocado and peas make this sandwich a robust, healthy and filling lunch idea. Adding peas to a smaller amount of avocado is a great way to lower the fat content.

Ezekiel bread is the only bread used in my household. It is hubby approved which speaks volumes. It is a flourless bread made from whole grains that have been allowed to sprout. Sprouting reduces anti-nutrients which are substances which prevent the absorption of nutrients. There is no added sugar in this bread and it is very low in sodium. All this said it is no wonder it’s a very low glycemic index food clocking in at only 36 for the Ezekiel 4:9 recipe. https://www.foodforlife.com/about_us/ezekiel-49

Avocado Green Pea Spread on Toasted Flax Bread

Ingredients

  • 1/2 over-ripe avocado
  • 3/4 cup frozen green peas (thawed)
  • 2 tbsps. lime juice
  • Ground black pepper (to taste)
  • 2 slices Ezekiel flax bread
  • Grape tomatoes, shredded carrots, salad greens, radish slices, Shredded red cabbage, banana peppers (optional garnish/sides)
Avocado, green peas, lime juice, black pepper

Directions

  1. In food processor puree avocado, peas, lime juice and black pepper
  2. Toast Ezekiel bread
  3. Spread the avocado-pea mixture on toasted bread. Add thinly sliced radishes and red cabbage.
  4. Serve with side of tomatoes, carrots, salad greens and banana peppers
Look at how creamy? On warm toast just like butter!