Blog

Jun 16th

Watermelon Salad

Posted by with No Comments

Today we are talking Watermelon! Watermelon is one of those “super fruits”, there is so many benefits there’s too many to list!

Benefits of Watermelon:

– High in Antioxidants
– Helps lower Blood Pressure: Hypertension, or high blood pressure, is the most common condition seen in primary care and commonly leads to heart attacks, strokes, and other fatal diseases if untreated. Clinical trials have shown that supplementation with watermelon and watermelon juices can actually reduce your aortic blood pressure and may even provide cardio protection to keep your heart healthy and working smoothly
– Helps Detox the Kidneys: There’s an abundant supply of calcium and potassium, each of which contribute to helping flush out the toxins in the kidneys
– Cancer Fighting: Lycopene, found in Watermelon, is a dietary component that seems to interfere with the numerous stages in the development of cancer. With the incredible antioxidant potential and the impact of lycopene, all factors make this amazing fruit an even better cancer-fighting food.
– Weight Loss
– Healthy Bones, Skin & Hair

When shopping for watermelon:

– Choose fruit with the deepest color of flesh and without any white streaking
– If the seeds are visible (pre-cut), make sure they are also deep in color or white
– Heavy watermelon means more water, which means the fruit is riper.
– Knocking on the watermelon can also tell you whether or not the watermelon is satisfactory. A fully ripened watermelon should have a deep, hollow sound when you knock on it rather than a solid, shallow sound.

Watermelon Salad Recipe:
4 cups of fresh watermelon, cubed
1 cup of feta, cubed or crumbled
Handful of chopped mint
2 Tbsp of olive oil
1/2 a lime, juiced
Sea salt and black pepper to taste

1. Start by removing the skin of the watermelon and the seeds & cut into small cubes and place in a salad bowl
2. Cut the feta into similar sized cubes and add to the watermelon
3. Chop the fresh mint into small pieces and sprinkle over the salad
4. In a small bowl, combine the olive oil, lime, sea salt and black pepper
5. Pour over the watermelon salad before serving and gently toss to coat the salad evenly
6. Serve immediately or cover and store in the refrigerator until serving

Alternatives:
– instead of dressing from above use a balsamic glaze
– make it a meal and top it on arugula or spinach
– add nut of your choice for added crunch
– top with some fresh basil!!

Facebook Twitter Instagram Pinterest Vimeo
Read More
Dec 15th

Banana Pancake Goodness

Posted by with No Comments

banana_IMG_2714_LRAs another year comes to a close, we are armed with more healthy recipes, and we’re making smart choices about nutrition. The wisdom we’ve gained nutritionally can be applied to preparing family favorites in a new and more wholesome way, rather than relying on packaged, store-bought mixes. These hearty pancakes are especially nice on lazy holiday weekends with no particular place to go and nothing urgent to attend to…

Ingredients

1½ cup whole wheat pastry flour
¼ cup rolled oats, ground in blender
¼ cup rolled oats, not ground
½ tsp sea salt
¼ tsp cinnamon
1/8 tsp nutmeg
1 ¾ cup almond or other non-dairy milk
1 banana, mashed
1 tsp pure vanilla extract
1-2 tbsp of oil for pan(optional)
1/3 cup mini chocolate chips, for serving
maple syrup, for serving

Directions

In a large bowl, whisk together the flour, oats, baking powder, salt, and spices until well combined. Add the almond milk, mashed banana and vanilla. Gently fold the liquids in, but don’t over-mix, keeping batter lumpy.

Heat a nonstick or stainless steel pan over medium heat until several droplets of water dropped on the surface bounce off of it. Adding a small amount of oil is optional. These will do fine without the oil if the nonstick surface is clear of marks and residue.

Spoon roughly 1/3 cup batter for each pancake onto the pan, 2 per pan if your pan is 10” or larger. Keep an inch or 2 in between, since the batter will expand slightly after pouring.

Cook 3 to 4 minutes until the tops appear almost dry and the bottoms start to brown lightly.

Gently turn the pancakes over with a flexible spatula and cook for 2 to 3 minutes more.

If you prefer to make just a few pancakes, the remaining batter will keep for several days in the fridge since it’s dairy & egg-free.

Serve the pancakes topped with chocolate chips and maple syrup. A small amount of chips goes a long way, melting deliciously onto the pancakes.

Makes 6-8 pancakes, roughly 7” in size

Gwen Coveny is an enthusiastic foodie with a focus on creative, vegetarian entrees and healthy treats. She spends countless hours experimenting with recipes and she finds joy in getting friends and family to try new things. Stay tuned for more culinary inspiration from Gwen in 2015.

Facebook Twitter Instagram Pinterest Vimeo
Read More
Nov 16th

Pumpkin, Squared

Posted by with No Comments

pumpkin_sqWhen the going gets tough, healthy comfort food can really come in handy – keeping you from devouring lots of less healthy fare. And, what better comfort food than pumpkin with its fibrous, wholesome goodness? These pumpkin squares are a fun & different twist on a familiar holiday season treat. If you prefer to keep it vegan, see the eggless option below.
(Makes 9-12 pumpkin squares)

Pumpkin Square Ingredients

1/2 cup canned pumpkin, with no additives
1/2 cup almond butter
1/3 cup pure maple syrup, or honey
Ener-G Foods egg replacer, equivalent of 2 eggs (vegan option), OR 2 regular eggs (non-vegan option), choose 1 or the other
2 tsp pumpkin pie spice
1 tsp vanilla extract
1/4 tsp sea salt
1/2 tsp baking soda
1/2 cup candied ginger, sliced thin

Directions

Combine all ingredients in a medium bowl, (reserving a small amount of ginger to sprinkle on top of batter), and mix well.
Pour batter into a lightly oiled 8”x 8” pyrex baking dish or metal baking pan, and sprinkle reserved ginger pieces on top.
Bake at 350 F for 30-35 minutes, or until the edges are slightly browned and the center is firm.

Cashew Cream Ingredients (optional topping):

1 cup raw cashews
½ cup water
3 tbsp pure maple syrup
1 tsp pure vanilla extract
1 tsp pumpkin pie spice
½ tsp cinnamon
dash of salt

Directions

Blend all cashew cream ingredients in a high speed blender or food processor until smooth and creamy. Add a generous dollop to each square when ready to eat.

Gwen Coveny is an enthusiastic foodie with a focus on creative, vegetarian entrees and healthy treats. She spends countless hours experimenting with recipes and she finds joy in getting friends and family to try new things. Stay tuned for more culinary inspiration from Gwen in 2015.

Facebook Twitter Instagram Pinterest Vimeo
Read More
Sep 14th

Mellow Mushroom Medley

Posted by with 1 Comment

shrooms2_LRPreparing batch meals on the weekend can make for a much calmer and more balanced work week. I often double this mushroom recipe to make several work lunches. In the midst of a hectic work week, this small amount of self-care on the weekend can add up to enhanced peace of mind in knowing that several meals are taken care of.

This healthy comfort food with its whole grains, hearty gravy and savory veggies is very filling and satisfying. It’s sure to bring balance to your week.

Ingredients:

  • 1 1/2 cup cooked quinoa
  • 1 yellow onion
  • 1 clove of garlic
  • 8 oz, mushrooms of choice(cremini, shiitake, portobello or a combination)
  • 1/3 cup cooking wine of choice (optional)
  • 2 TB whole wheat flour
  • 1 cup veggie broth or water
  • 2 TB low sodium tamari sauce (optional)
  • 1 bunch of kale or swiss chard
  • Salt & pepper to taste

Directions:

Rinse quinoa well and then cook according to package directions
Chop and measure out all other ingredients while quinoa is cooking
Heat a nonstick or stainless steel pan over medium heat until several droplets of water dropped on the surface bounce off of it.
Add onions and stir frequently for several minutes until they start to turn translucent.
Add in minced garlic and cook for one additional minute.
Add mushrooms and cook for several minutes until most of moisture has cooked out of them and the surface of the pan starts to brown
Pour in wine or water and stir ingredients to deglaze pan
Mix in the flour with a spatula to coat the veggies evenly
Pour in broth or water, gently stirring with the spatula until flour is mixed in and gravy start to form
Turn heat up to bring the gravy to a simmer, which will help to thicken it up
Add tamari, salt, and pepper to taste, and remove from heat
Steam kale briefly in a pot over boiling water until it’s just wilted.
Layer kale and veggies over a bed of quinoa.

Gwen Coveny is an enthusiastic foodie with a focus on creative, vegetarian entrees and healthy treats. She spends countless hours experimenting with recipes and she finds joy in getting friends and family to try new things. Stay tuned for more culinary inspiration from Gwen in 2015.

Facebook Twitter Instagram Pinterest Vimeo
Read More
Aug 15th

Bold Berry Frozen Treat

Posted by with No Comments

bold_bluebHave you ever felt powerless against the urge to eat junk food, or to grab a 3 PM vending machine fix at work? When you prepare your own sweets at home, you gain the power to decide exactly what ingredients go into your snacks. And, when your dessert is based on wholesome fruit without added sugar, you can’t go wrong. You may find yourself savoring smaller portion sizes too, knowing that your own time and effort went into preparing the treat. More power to you in making healthier choices!

Ingredients:

3 ripe, medium bananas, cut into rounds and frozen
1 cup blueberries, frozen
1/4 cup almond milk
1 tsp. vanilla extract
2 tbsp. almond or cashew butter (optional)

Directions:

Combine all ingredients and spin in a food processor until smooth, stopping & scraping the sides down with a spatula a couple times. This will take 3-5 minutes. When it appears soft and creamy, with no chunks of fruit, it’s done. It can be eaten right away if you like a melty consistency, or it can be allowed to firm up more in the freezer. Makes roughly 1.5 pints, or 4 to 6 portions. Left-over portions will freeze more solid than dairy ice cream & will need several more minutes of thaw time. You’ll want to brush your teeth right away after this one, to get rid of any blue residue.
Gwen Coveny is an enthusiastic foodie with a focus on creative, vegetarian entrees and healthy treats. She spends countless hours experimenting with recipes and she finds joy in getting friends and family to try new things. Stay tuned for more culinary inspiration from Gwen in 2015.
Facebook Twitter Instagram Pinterest Vimeo
Read More