Vegan Banana Blueberry Muffins

The health benefits of bananas are numerous. Bananas are a great, healthy carbohydrate that have loads of vitamin A, iron and phosphorus. They are rich in potassium and are naturally sweet. Potassium is important to maintaining normal blood pressure and heart function. I find that eating a banana gives me lots of energy and helps when I'm feeling tired and sluggish.
With the addition of blueberries, these muffins offer a double dose of health. Blueberries are one of the few fruits native to North America. Blueberries appear on most experts' lists of "super foods" because of their high antioxidant content.

Ingredients
1 cup whole wheat pastry flour
1 cup spelt flour
11/2 tsp baking soda
1 tsp salt
1/2 cup maple syrup
1/2 cup brown rice syrup
11/3 cup canola oil
4 ripe bananas, mashed - the riper the better!
1/4 cup water
1 tsp vanilla extract
1 cup blueberries (may substitute chocolate chips)

Preparation
Preheat the oven to 350 degrees. Lightly grease your muffin tins or use muffin liners.
In a bowl, mix the flour, baking soda and salt. In a separate bowl, mix the maple and brown rice syrups with the oil. Add the mashed bananas to the sugar mixture, then add the blueberries, water and vanilla. Finally, add the flour, and mix everything well.
Evenly pour the batter into the muffin tins. Place in the oven for 25-30 minutes.
Enjoy with a cup of your favorite tea. Happy, healthy eating!

Quinoa Stuffed Peppers

Quinoa is an amazing and exceptional food.

Quinoa comes from the Andes Mountains of South America and is considered the “gold of the Incas.” It might very well be the “supergrain of the future.” In fact it is a relative of leafy green vegetables like spinach and Swiss chard and is a seed. Quinoa contains more protein than any other grain and is a complete protein, which means it has all nine essential amino acids. Quinoa is a good source of magnesium, iron, copper and phosphorus, potassium and riboflavin. It is easy to digest and has a light crunchy and nutty flavor.

Tonight I stuffed peppers with this super food.

Ingredients
1 Tablespoon olive oil
1 red onion, chopped
1/2 red bell pepper, seeded and diced
1/2 cup cooked corn kernels (optional)
2 garlic cloves, minced
1 Tablespoon tomato paste
1 teaspoon cumin
1 teaspoon chili powder
pinch of chili flakes
6 ounces beer
3 cups cooked quinoa (follow the directions on the box and rinse the quinoa very well)
2 cups cooked black beans
1 bunch scallions
Grated zest of a lime
Chopped cilantro
Shredded soy cheese
4 peppers of your choice, cut in half and cleaned

Preparation
Heat the oil in a pan over medium heat and saute the onions, red pepper and garlic for 5 minutes. Add the tomato paste, cumin, chili powder and pepper flakes and cook for another 3 minutes. Pour the beer into the pan and cook until the beer disappears.
Remove the pan from the heat and stir in the quinoa, beans, scallions, lime zest and cilantro. (If you are using corn, add it now)
Place the hollowed out peppers on a baking sheet and fill each with the quinoa stuffing. If you desire add some grated soy cheese on top. Bake in a 350 degree oven for 25 minutes.
Serve on top of a 1/4 cup of tomato sauce.
Happy, healthy eating.

Swiss Chard and Pasta

Swiss chard has made its springtime appearance at the farmer’s market. Swiss chard was one of the first greens I ever cooked but it took a back seat to sturdier greens like kale and collard greens when I began my journey back to health. When I saw it this week, I decided to try it again and was immediately charmed by its delicate flavor. When preparing the chard, I cut the stalks from the leaves but then dice them and incorporate them into the dish that I’m cooking. Chard is a great source for calcium and potassium as well as vitamin C, A, and beta carotene. Be sure to boil the chard to help reduce its concentration of oxalic acid.

I found this recipe in the New York Times. They run a healthy recipe series and this dish is too good not to share. To make this dish vegan omit the goat cheese.

Orecchiette With Swiss Chard, Red Peppers and Goat Cheese
3/4 pound Swiss chard (1 bunch), stemmed and washed in two changes of water
1 tablespoon extra virgin olive oil
2 red bell peppers, cut in small dice
Pinch of red pepper flakes
1 to 2 garlic cloves (to taste), minced
Salt and freshly ground pepper
1 teaspoon chopped fresh marjoram
3/4 pound orecchiette
2 ounces goat cheese, crumbled (1/2 cup)

1. Begin heating a large pot of water while you stem and wash the chard. Fill a bowl with ice water. When the water in the pot comes to a boil, salt generously and add the chard. Blanch the chard leaves for one to two minutes until tender. Using a skimmer or a slotted spoon, transfer the chard to a bowl of ice water, then drain and squeeze out excess water. Chop medium-fine. Keep the pot of water at a simmer.

2. Heat 1 tablespoon of the olive oil over medium heat in a large, heavy skillet, and add the bell peppers and the red pepper flakes. Cook, stirring often, until tender, five to eight minutes. Add the garlic and salt to taste, and stir for half a minute. Then stir in the chopped chard and the marjoram. Stir together for a few seconds, then turn the heat to very low.

3. Bring the water in the pasta pot back to a boil, and add the orecchiette. Cook al dente, following the timing instructions on the package. Add about 1/2 cup of the pasta water to the pan with the chard and peppers. Stir in the goat cheese. Drain the pasta, transfer to the pan and toss with the chard, pepper and goat cheese mixture. Serve hot.
Happy, healthy eating.

Summertime Corn Soup

Corn on the cob is a traditional American food. Consumed by Native Americans and known as maize, it has become synonymous with the backyard barbecue. Corn is native to Western Hemisphere and is thought to have originated in Mexico and Central America. It has been around for at least 7,000 years. It tastes best when eaten during the months of July and August in the Northeastern part of the United States but corn grown in Florida can be found in the supermarkets during the late spring months.

Corn is a good source of many nutrients and is especially healthy for the heart because of the significant amounts of folate that it contains. Eating folate helps reduce the risks of heart attacks as well as lowering the incidents of cancer colon. In addition, it also has thiamin (vitamin B1), pantothenic acid (vitamin B5), dietary fiber, vitamin C, phosphorus and manganese. Although a very healthy food, corn contains between 120-160 calories in one ear.

Corn is very versatile. It can be steamed, boiled, sautéed and made into a myriad of recipes. Americans enjoy their corn in a variety of dishes such as cornbread or johnny cakes, corn pudding, creamed corn, succotash and corn chowder to name a few.

Today I’ve made a delicious corn soup that is thick and creamy and totally vegan.

Ingredients
2 Tablespoons olive oil
1 medium red onion, chopped
1 clove garlic, minced
6 ears of corn, shucked and kernels cut from the cobs
1 cup chopped peeled potato
6 cups water
Sea salt
Black pepper
1 cup chopped fresh dill
Chives or Scallions

Preparation
Heat oil in a large heavy pot over medium heat. Add onion and cook for about 5 minutes. Add minced garlic. Add corn kernels, reserved cobs, potato, and water. Season with salt and pepper. Increase heat to high and bring soup to a boil. Reduce heat to simmer, cover with lid slightly ajar, and cook until the vegetables are very soft, about 45 minutes.
Discard corn cobs; let soup cool slightly. Puree soup with a immersion blender until very smooth. If you wish you can strain the soup. Add a cup of minced fresh dill. Heat and mix together. Top with either chopped chives or scallions.

Lentil-Walnut Pate

There are lots of recipes for lentil-walnut pate. Some are made with red lentils and others with green lentils. This recipe was posted on an earlier blog but it is still a tasty and delicious use of red lentils. Try this if you want to eat a healthier version of chopped liver. Thanks to all of my macrobiotic friends who have taught me to cook these wonderful dishes.

Ingredients
2 cups red lentils
1 bay leaf
4 cups water
1 TBS shoyu
1 TBS olive oil
1 onion diced
3 cloves garlic, minced
½ tsp dried basil
1 1/2 cups toasted walnut pieces
Minced parsley
2 TBS umeboshi vinegar (available in the Asian aisle of the supermarket)
2 TBS balsamic vinegar
Salt and pepper to taste

Preparation
Bring lentils, bay leaf and water to a boil. Cover and reduce heat to a simmer and cook for 30 minutes. Season the lentils with the shoyu or salt and cook for another 5 minutes.
While the lentils are cooking heat the oil in a pan and add the onion,garlic and basil. Cook until the onions are slightly cooked—I like them a little undercooked for this recipe.
Place the lentils, cooked onion mixture, walnuts, parsley and vinegars in the food processor. Puree until smooth and creamy. Serve with raw veggies or toasted pita chips.
Happy,heatlhy eating.