Summer of Raw Food Mini Series: Wilted Zucchini and Asparagus Salad with a Creamy Garlic White Miso Dressing {RAW}

My first attempt at raw food "cooking" was a success!  Ready???

Tonight I made a Wilted Zucchini and Asparagus Salad with a {Raw} Creamy Garlic White Miso Dressing - adapted from Addicted to Veggies.  TALK ABOUT DELICIOUS!

In order to make this meal you'll need to do a little prep work in advance.  You'll need Raw Vegan Sour Cream (RECIPE) and Date Paste (RECIPE).  Both things are very easy and will keep in your fridge for about 3 weeks (I froze some of the date paste as well) so you'll get a lot of use out of both of them.

First thing to do is prep the "noodles" for your salad, you'll need:

one bunch of asparagus
and about 4-5 medium zucchini's
2 TBS raw pumpkin seeds
1 tsp dried dill
1/4 tsp black pepper
1/2 tsp salt

1. Wash all produce and snap off the ends of the asparagus.
2. Take a vegetable peeler and peel the asparagus and zucchini into thin "ribbons".  For pictures step by step go to original recipe: HERE
3. Grind up pumpkin seeds with spices in spice grinder or food processor and then sprinkle over ribbons and toss gently to completely coat.
4. Place the vegetable ribbons on a baking sheet lined with parchment paper or a silmat and dry/wilt in the oven.  To do this, turn the oven on the lowest possible setting (mine actually starts at between 150º - 200º) and leave the door cracked open.  I put a thermometer on the baking tray with the vegetable ribbons and found that my oven was at about 110º which is within Raw heating standards.  For more information on Raw warming/dehydrating methods click HERE.
5. Let vegetable ribbons warm for about 30-40 minutes.

While the ribbons are wilting prep the rest of the salad, you'll need:

1 red bell pepper, fine chop
1/2 cucumber, cut into small quarter chunks
2 TBS of onion, minced
half a pint of grape tomatoes, quartered

and for the dressing, you'll need:

1 cup of your homemade raw vegan sour cream
1 TBS unpasturized white miso paste
1 TBS of your homemade date paste
1/2 TBS onion powder
1/2 tsp mustard powder
1 tsp lemon juice
1/2 tsp raw apple cider vinegar
1 tsp garlic, minced or pressed
cracked black pepper to taste
add water to desired consistency (start with about 2 TBS)

1. Whisk together until completely combined and then chill.

So now all you have to do is put it all together.  Take your vegetable ribbons and place them in your serving dish, top with other vegetables and gently toss.  Drizzle dressing over the top and SERVE.

I served this to my husband, my (carnivorous) brother and a couple of neighbors and everyone loved it! 

Microwave {Vegan} Cheesy Popcorn

Freddy loves crunchy, salty, cheesy snacks.  I hate giving him things like that...except for this....

Microwave {Vegan} Cheesy Popcorn 

Brown Paper Bag
1/2 cup popcorn kernels
1/2 tsp of oil
1-2 TBS of nutritional yeast
1/4-1/2 tsp sea salt

In a large bowl add popcorn, oil and seasoning.  Mix to coat kernels thoroughly.  Pour contents into brown paper bag and fold the top over a few times.  Place in microwave and set timer for about 4 minutes.  STAY BY THE MICROWAVE (you don't have to stare at it but just pay attention).  When you can count to 5 (make sure to count "Mississippily" - name that show) with out hearing a pop your popcorn is done.  Pour everything back into original bowl and enjoy.

Sometimes we are lazy and just pop the corn and sprinkle nutritional yeast over it after it's popped (less fat this way too).  Also, feel free to change it up, a little bit of garlic salt, or salt and onion powder are favorites as well.
 

The best part is...Freddy doesn't even know we are compromising....sneekymom :)

Raw Food Summer Mini Series

I've decided it's time to keep my word and make this blog a vegetarian, vegan and RAW food blog.  There is a time for vegetarian eating.  {In my opinion} there are even more times for eating vegan foods.  But there is also, most certainly, a time for raw food eating and that time is NOW!

Raw foods are essential for good health.  The properties of raw and living foods are crucial for our bodies ability to heal and maintain good health.  So far the only "raw food" we have shared on this blog have been green smoothies.  These are AMAZINGLY-NUTRITIOUS meals but raw food can be so much more exciting and sophisticated.  The Spring and Summer months are great for exploring raw foods because they are eaten at cool temperatures which is so refreshing on a hot day.  Also, so much is in season!

I hope you are ready for an exciting adventure in raw foods this summer because I am gearing up for some fun in my kitchen and for the inevitable revitalization of my body.

Spring Quinoa Salad {Vegan}

I fell in love with Peruvian food when I was a missionary in.....Nebraska.  Yeah, there are a lot of Peruvians in Nebraska and they are wonderful!  I love them and I LOVE their food.  When I moved to Philly my first visiting teaching companion turned out to be from Peru!  She is a WONDERFUL person and OH how it was wonderful to live near her and every so often get to eat her food.  I have never eaten anything of hers that wasn't absolutely mouthwatering and delicious!  The last time we ate with her and her husband (Hey, Mike!) before we moved she made this salad and it was so simple and refreshing and DELICIOUS that I have been dreaming of it ever since.  I finally got around to getting the recipe from her and so now I will share.  This is the perfect hot summer meal.

From Karen's Peruvian Kitchen

Spring Quinoa Salad {VEGAN}

2 cups of water
1 cup of quinoa, soaked for 20 minutes and rinsed well

1/2 lb asparagus (could use frozen)
1 ear fresh corn or 3/4 cup frozen corn
1/2 red bell pepper
1/2 cucumber

Herb Lime Vinaigrette Recipe

2oz fresh lime juice (about 2 fresh limes)
4 oz olive oil (~1/2 cup)
2 tbsp chopped fresh parsley
salt pepper to taste

1. Rinse and drain Quinoa in a fine mesh strainer. Combine the 2 cups of water and the Quinoa in a 2qt sauce pot bring to a boil. Cover, reduce the heat to low and cook until the water is absorbed, about 15 minutes. The grain should be soft and the germ should be visible. Spread out on a baking sheet to cool.

2. To cook the asparagus and corn, bring a large pot of water to boil. Cut off the tough ends of the asparagus (cut about 2" off the bottom the spear). Have a large bowl of ice water ready. Cook the asparagus spears in the boiling water for 2-3 minutes and the using tongs or a slotted spoon, remove them from the water and plunge them into the ice water to stop from boiling. You want the asparagus to be tender-crisp. In the same boiling water cook the ear of corn for 5 minutes and then put it in the ice water too.

3. Cut the asparagus on the bias into 2" pieces. Cut the corn off the cob and separate the kernels. Cut the red pepper into julienned strips, about 1/4'x2". Peel the cucumber, cut into 2" sections and then into 1/4" strips.

4. Put the Quinoa and vegetables into a large bowl.

5.  In a medium sized bowl combine lime juice, parsley and whisk together while adding in the olive oil slowly.

6. Add all the dressing to the Quinoa and vegetables and combine.  Salt and pepper to taste.

Chipotle Roasted Sweet Potato and Black Bean Tacos/Quesadillas with Swiss Chard Pesto {VEGAN}

Original Recipe HERE

 For Filling

2 large sweet potatoes, diced into 1/2 inch pieces
1 small onion, diced
1 clove garlic minced
2 TBS cooking oil
up to 2 TBS chipotle chili powder, divided in half (2 TBS will be VERY spicy)
up to 2 tsp cumin, divided in half
1 can of black beans
12 small tortillas, warmed

For Pesto

1 bunch swiss chard, rough chop
1 handful cilanto
1 jalepeno, for less spice - remove the seeds
2 cloves garlic
1/4 cup pepitas (pumpkin seeds), toasted
1/2 cup olive oil
juice of 1/2 a lime

For Garnish

1 Avocado, chopped
Cilantro
Lime wedges 

1. Preheat oven to 400º
2. Scrub and dry sweet potatoes and chop.  Drizzle with 1 TBS of olive oil.  Toss with half of the chipotle chili powder and half of the cumin.  Place them on baking sheet and roast from 30-45 minutes.
3. While potatoes are roasting prepare pesto.  Place all the pesto ingredients in food processor and process really well.  Place in a food storage container and refrigerate.
4. Now start your black beans.  Heat the last TBS of olive oil in a large pan over medium high heat and saute onion until soft. 
5. Add the garlic and the last of the spices to the onion and cook, stirring until fragrant. 
6. Add black beans and cook until hot.
7. Toss potatoes in the bean mixture until well combined and remove from heat.
8.  Warm tortillas


For Tacos:
1. Assemble by placing filling in the tortilla.  Top with pesto and desired garnishes.


For Quesadillas:
1. Butter one side of the tortilla.
2. Take 2 TBS of filling and mash it up a little bit with a fork.  Place inside the unbuttered sized of the tortilla (you could also add 1 TBS of cheese if you'd like).
3. Place in a hot pan and cook until browned on one side, then flip and brown the other side.
4. Cut in half and serve with pesto for dipping and garnishes on top.

 I followed the original recipe without thinking (crazy) and these were really good but WAAAY too spicy for our taste buds (and we are not opposed to spice around here).  Next time I'll likely just use 1 TBS of Chipotle Chili powder.  Burgess and I ate them as tacos and we made a little quesadilla for Freddy.  It was a great summer dinner.  I hope you enjoy!

 

I am having so much fun on this new blog: ADDICTED to VEGGIES.  I am making a list of things to buy so I can try some of these tasty dishes.  Summer time is the best time of year to include more raw foods into your diet!  So excited!

Quinoa Burgers/Nuggets {Vegetarian}

Quinoa Burgers

Original Recipe Found HERE

1 cup dry quinoa
3/4 cup shredded cheddar or colby jack cheese
1/2 cup low fat cottage cheese
1 cup carrot or zucchini, finely grated
2 green onions (including white parts), chopped
3 eggs
3 TBS flour
1/2 tsp sugar
1/4 tsp pepper
1/2 tsp cumin
1/2 tsp salt
1/2 tsp garlic powder
olive oil for frying/baking

For burgers:
whole wheat buns
fry sauce (mayo, ketchup and sometimes mustard - all to your own taste)
thinly sliced onion
thick sliced tomato
crisp lettuce leaves

1. Place quinoa in a bowl of cold water and let soak about 20 minutes and then rinse thoroughly. Bring 2 cups of salted water to boil, add quinoa and turn down heat to medium low. Cover and cook for 18-20 minutes. Remove from heat and let cool.
2. While quinoa is soaking/cooking, prep. the carrots, green onions, and cheddar cheese.
3. Also combine flour, sugar and spices in a large bowl. Add the eggs, carrots and green onions and mix together well.
4. Once the quinoa is cooled add it to the mixture and using your hands fold the egg into the qunioa very well.
5. Add both cheeses and once again fold cheese throughout the quinoa/egg mix.

If pan frying:

1. Heat a little olive oil in a skillet over medium-low heat.
2. Take 1/4 - 1/3 measuring cup (depending on how big you want your burgers) and pack it full of the mixture. Drop mixture into the hot pan and then press the mixture into a burger patty with the back side of the measuring cup.
3. Cook low and slow on each side so it gets brown and crispy on the outside and done on the inside with out burning (this also helps when it comes to flipping).
*I cook one at a time but that's just because I have a really old electric stove top and only a small little pan to cook them in.

If baking:

1. Either rub pan with oil or non-stick spray OR use a Silpat (baking mat - I LOVE MINE!).
2. Form patties on pan and bake for 25 minutes at 400º flipping halfway through.

I made fry sauce and topped each burger with tomato, onion and lettuce. I served them with roasted cauliflower and a spring salad with hemp seeds and craisins. Yum and yum.

FOR NUGGETS:

1. Using non-stick spray or a Silpat baking mat, drop 1-2 TBS of mixture onto baking sheet. Press down and form little nuggets with your fingers. I fit about 12 on one baking sheet. Bake for about 20 minutes at 400º flipping halfway through.

I made a bunch of nuggets at this size. My 3 year old at 3 of them along with some roasted cauliflower and was filled up. I am going to freeze the rest for lazy dinner days :)