Mussels in White Wine Broth

Mussels are a low-fat source of protein and provide selenium, a mineral necessary for the detoxification of heavy metals, and vitamin A, which is essential for immune function. In addition, mussels supply your body with vitamins B and C, iron, phosphorus, manganese, and zinc. Mussels are also an excellent source of omega-3 fatty acids. Stick with commercial sources as mussels may collect poisonous algae that can cause paralytic shellfish poisoning. Commercial sources are well-monitored to avoid this danger.
 
Ingredients:
2 tablespoons butter (For a dairy-free option, try Earth Balance.)
4 cloves garlic, minced
3 chopped scallions
2 cups dry white wine
juice of 1/2 lemon, about 1 tablespoon
fresh ground black pepper to taste
2 pounds mussels, cleaned and debearded
1 cup chopped fresh, flat-leaf parsley
2 slices bread, grilled

Directions:

1. In a deep pot, heat butter until melted and add garlic and scallions; sauté for 2-3 minutes until garlic is tender. Add wine, lemon, and pepper, and bring to a boil. Add mussels, cover, and lower heat to maintain a simmer. Allow to simmer for 1-2 minutes, then stir and quickly replace lid. After 1 more minute, add parsley, cover, and cook for an addition 2-3 minutes, until all (or most) of mussels have opened.
2. Remove covered pot from heat. Serve immediately including both mussels and broth in the bowl, removing and discarding any mussels that have not opened.
3. Serve with grilled bread and a tossed green salad with oil and vinegar dressing.

Image Attribution: jacky1970/bigstock.com

Barley and Mushroom Soup

With crimini mushrooms and tawny port, this barley-mushroom soup is chock-full of flavor, nutrients, and fun! Prep time: 20 min. Cook time: 55 min.

Ingredients:

• 1/2 cup pearl barley1 medium onion, chopped fine
• 3 medium cloves garlic, chopped
• 1 medium carrot, peeled and diced in 1/4-inch cubes
• 2 and 1/2 cups crimini mushrooms, sliced
• 1/2 cup tawny port
• 1 tablespoon + 6 cups chicken or vegetable broth
• 1 tablespoon minced fresh parsley
• 1 tablespoon minced fresh thyme (or 1 teaspoon dried thyme)
• 1/2 tablespoon minced fresh sage (or 1/2 teaspoon dried sage)
• Salt and black pepper to taste

Directions:

1. Rinse and soak barley in 1 cup of warm water while preparing the rest of the ingredients.
2. Heat 1 tablespoon of broth in a medium soup pot. Sauté onion, garlic, and carrots in broth for 5 minutes over medium heat, stirring frequently.
3. Add mushrooms and continue to sauté for another 3 minutes. Add drained barley and tawny port; cook for about 2 minutes.
4. Add rest of broth and bring soup to a boil on high heat. Once it comes to a boil, reduce heat to medium and simmer for about 40 minutes, or until barley and carrots are tender.
5. Add herbs, salt, and pepper at the end of cooking and serve.

Image Attribution: Y_Gayvoronskaya/bigstock.com

Simple Wholesome Veggie Soup

Treat yourself to a healthy winter with this wholesome vegetable soup. It is flavorful, stocked with vitamins and nutrients, and unbelievably easy to prepare. Enjoy!

Ingredients:
4 tablespoons sunflower oil
2 cups chopped leeks, white part only (from approximately 3 medium leeks)
2 tablespoons finely minced garlic
1/2 medium onion, chopped
Sea salt
2 cups carrots, peeled and chopped into rounds (approximately 2 medium)
2 cups peeled and diced potatoes
2 cups fresh green beans, broken or cut into 3/4-inch pieces
15 broccoli florets
2 quarts chicken or vegetable broth
4 cups peeled, seeded, and chopped tomatoes
1/2 teaspoon freshly ground black pepper
1/4 cup packed, chopped fresh parsley leaves
1 teaspoon fresh chopped dill (optional)
1 to 2 teaspoons freshly squeezed lemon juice

Preparation:
Heat the sunflower oil in large, heavy-bottom stockpot over medium-low heat. Once hot, add the leeks, garlic, onions and a pinch of salt and sauté until they begin to soften, approximately 7 to 8 minutes. Add the carrots, potatoes, and green beans and continue to cook for 4 to 5 more minutes, stirring occasionally.
Add the stock, increase the heat to high, and bring to a simmer. Once simmering, add the tomatoes and pepper. Reduce the heat to low, cover, and cook for 15 min. Add the broccoli florets and cook an additional 15 min.
Remove from heat and add the parsley, dill and lemon juice. Season, to taste, with sea salt. Serve immediately.

Image Attribution: Nitr/bigstock.com

Swiss Chard with Chickpeas and Couscous

Quick, easy and uber healthy, this nutrient-packed meal is sure to become one of your favorite go-to options for those nights when you just don't feel like cooking. It is also very easy to play around with. Try it with spinach instead of Swiss chard, or substitute almonds instead of pine nuts, or currants instead of raisins. However you prepare it, it's sure to be a hit.

Preparation time: 25 minutes | Serves 4

Ingredients

• Lundberg Organic Roasted Brown Rice Couscous
• 1/2 cup pine nuts
• 3 tablespoons sunflower oil (coconut or olive may be used)
• 2 cloves garlic, thinly sliced
• 2 cups cooked chickpeas (8 hour soak, 2 hours to cook)
• 2 bunches Swiss chard, stems trimmed
• 1 tablespoon raisins
• 3/4 teaspoon kosher salt
• 1/2 teaspoon black pepper1 cup sunflower seeds, soaked for 6 hours

Preparation:

1. Prepare couscous according to directions on box.
2. Meanwhile, toast the pine nuts in a large skillet, over low heat. Shake the pan frequently, until nuts are golden (approx. 3 to 4 minutes). Transfer to a plate.
3. Return the skillet to medium heat, add the oil, and heat for 1 minute. Add the garlic and cook for 1 minute. Add the chickpeas, raisins, chard, salt, and pepper.
4. Cook, stirring occasionally, until the chard is tender, about 5 minutes. Remove from heat.
5. Fluff the couscous with a fork and divide among individual plates. Top with the chard and sprinkle with pine nuts.Rinse the seed in a strainer and remove excess water, place in a big bowl and add remaining ingredients, combine well.

Image Attribution: Dellium/bigstock.com

Yummy 5-Seed Crackers with Hummus

Snacking is not only acceptable but beneficial, especially with these 5-seed crackers and hummus. This easy snack will help you stay on track with healthy eating while curbing the mid-day munchies.

Ingredients

     5-Seed Crackers

• 1 cup sunflower seeds, soaked for 6 hours
• 1 cup pumpkin seeds, soaked for 4 hours
• 1 cup flax seeds, soaked for 4 hours
• 1 cup chia seeds, soaked for 4 hours
• 1 cup sesame seeds, soaked for 4 hours
• 6 garlic cloves, minced
• 1 tsp ginger minced
• 2 zucchini spiralized and chopped
• 6 carrots shredded
• ½ bunch fresh cilantro, chopped
• 1 red pepper, diced
• 2 tbsp pizza seasoning
• 1 tsp cayenne pepper
• 2 tbsp Bragg's Amino Acids
• 2 tbsp Tamari Sauce

    Hummus

•  1½ cup chickpeas, soaked in water for 8-9 hours and then cooked until soft
•  ½ cup olive oil... add more if required   
•  2-3 cloves garlic
•  1 tbsp lemon juice
•  ½ tsp red chili powder or cayenne pepper
•  ½ tsp black pepper powder
•  1 tsp cumin powder/jeera powder
•  ½ cup roasted and powdered white sesame seeds or ½ cup tahini
•  a few sprigs of parsley or coriander/cilantro
•  salt as required

Directions:

     5-Seed Crackers

1. Rinse the seed in a strainer and remove excess water, place in a big bowl and add remaining ingredients, combine well.
2. Place the screens on your dehydrator trays and scoop one tablespoon of the mix on the tray. With the back of your fork, flatten it to the shape you want.
3. Dehydrate for about 10 hours or until dry and crispy.

     Hummus

1. Roast the sesame seeds and then finely powder them.
2. Puree the cooked chickpeas, all the spices, parsley, salt and garlic in a blender.
3. Add the powdered sesame seeds, lemon juice and olive oil.
4. Blend to a smooth paste.

Image Attribution: Fudio/bigstock.com

5-Minute Healthy Sauteed Cabbage

his recipe not only tastes great, but it is packed with concentrated nutrients because of the way it is cooked. Now you can enjoy while feeling good about what you're eating. Prep and cook time: 5 minutes. Serves 2.

Ingredients

For the Sautéed Cabbage:

• 4 cups red cabbage, shredded
• 1 tablespoon lemon juice
• 5 tablespoons low sodium chicken or vegetable broth

For the Mediterranean Dressing:

• 3 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• 1 medium clove garlic, chopped or pressed
• Sea salt and pepper to taste

Optional add-ins:

• 2 tablespoons grated ginger
• 1 tablespoon sesame seeds
• 5 drops soy sauce
• 1 tablespoon chopped cilantro
• Few drops of rice vinegar/rice wine

Directions:

First, quarter the head of cabbage and slice into 1/4-inch strips and let sit for at least 5 minutes to bring out the hidden health benefits of cabbage.
 
Next, chop or press garlic and let sit for at least 5 minutes.
 
Sprinkle cabbage with 1 tablespoon lemon juice before cooking to prevent it from turning blue. Then heat 5 tablespoons broth over medium heat in a stainless steel skillet. When broth begins to steam, add cabbage and cover. Sauté for no more than 5 minutes.
 
Finally, transfer the finished cabbage to a bowl. For more flavor, toss cabbage with the dressing ingredients and any of the optional ingredients you desire while it is still hot. There's no need to make the Mediterranean dressing separately.

Image Attribution: Sarsmis/istockphoto.com

Chocolate Beet Cake with Chocolate Avocado Frosting

Summer is a prime time for outdoor get-togethers, picnics, and cook-outs, but desserts are often heavy on the stomach, making them less than ideal for consumption in the summer heat. Soothe everyone's sweet tooth and nourish bodies after a meal of grilled meats and veggies with this light and healthy dessert option that refreshes the body and taste buds. This cake will serve approximately 12 people making it perfect for small get-togethers.

Ingredients

For the Cake:

• 2 medium beets
• 2 cups plain unsweetened almond milk
• 1 Tbsp cream of tartar
• 1½  cups raw turbinado sugar (or substitute cane sugar)
• ½ cup melted virgin coconut oil
• 1 Tbsp vanilla extract
• 1½  cups oat flour
• ¾ cup almond meal
• 1 cup unsweetened cocoa powder
• 2 tsp baking soda
• 1 tsp baking powder
• pinch of kosher salt

For the Frosting:

• 2 ripe avocados, halved and pitted
• 1/2 cup unsweetened cocoa powder
• 1/2 cup maple syrup
• 2 Tbsp melted virgin coconut oil
• 1/2 tsp vanilla extract
• few pinches kosher salt

Directions:

First, you'll need to roast your beets. To do this, preheat your oven to 400 degrees, chop the stems and tips (if they are long) off your beets and scrub the beets clean. Next, wrap the beets in foil and roast them in the oven until a fork can slide easily to the center of the beet. This should take roughly 60 to 75 minutes. When they're ready, remove the foil pack, unwrap and set it aside until it is cool enough to handle. Go ahead and lower your oven temperature to 350 degrees if you are planning to make your cake as soon as the beets have cooled.

Once the beets have cooled, push off the skins and cut the beets into chunks. Next, puree them using a food processor, scraping down the sides as necessary. Go ahead and add a little water if the beets aren't easily pureed. Scoop out 1 cup of puree for this recipe - the rest is leftover.

For a double layer cake, prepare two eight-inch pans with a coat of a high heat oil, such as coconut or sunflower oil. Trace the bottom of the pan onto a piece of parchment paper and cut it out, then use it to line the bottom of the pan. Do this for both pans, coat them again and set them aside. (For a single layer cake, prepare one nine-inch pan the same way.)

To prepare your cake batter, whisk together almond milk and cream of tartar in a large bowl and let it sit for about five minutes, to curdle. Add beet puree, sugar, coconut oil and vanilla extract, then use a hand or stand mixer to beat the mixture until it is foamy. Sift in the remaining dry ingredients and mix it again.

Divide the mixture between the two cake pans and bake at 350 degrees for about 30 to 35 minutes, or until the toothpick test of the center of the cake comes out with fudgy crumbs. Remove the cake layers and let them cool completely in the pans on wire racks. Once at room temperature put the pans in the fridge to cool a bit more. After the cakes have cooled thoroughly, run a knife around the inside edge of the cake pan, then carefully turn the pan over to remove the cake and peel off the parchment paper.

To make the frosting, scoop out the flesh of the avocados use a food processor to puree them until smooth. Add the remaining ingredients and puree again, scraping down the sides of the bowl as needed. 

Next, assemble the cake by placing the first layer on your cake stand or serving plate. If the top is uneven, carefully even it off with a knife. Smooth about half of the frosting onto the top of the first layer, then top it with the second cake layer and smooth on the remaining frosting. Now it's ready to decorate and serve! 

Resources

Fudgy Chocolate Beet Cake with Chocolate Avocado Frosting (Vegan and GF). Coffee & Quinoa.
http://www.coffeeandquinoa.com/2014/03/fudgy-chocolate-beet-cake-with-chocolate-avocado-frosting-vegan-and-gf/. 

No Bake Watermelon Cake

Summer is a prime time for outdoor get-togethers, picnics, and cook-outs, but desserts are often heavy on the stomach, making them less than ideal for consumption in the summer heat. Soothe everyone's sweet tooth and nourish bodies after a meal of grilled meats and veggies with this light and healthy dessert option that refreshes the body and taste buds. This cake will serve approximately 12 people making it perfect for small get-togethers.

Ingredients:

1 large watermelon
Whipped cream or coconut whipped cream
Blueberries
Raspberries
Almonds

Directions:

Step 1: To begin, cut the rounded ends off of your watermelon. Next, cut off the rind of the watermelon, so that you are left with a cylinder shape of only the fruity center of the watermelon. Pat the watermelon with wipes to remove excess moisture and sit it up on one flat end.
 
Step 2:  Next, frost the sides and top of the watermelon with whipped cream.

Step 3:  Finally, decorate your cake by lightly pressing the almonds to the side of the frosted watermelon and covering the top with the fresh berries or other fruit of your choice.

Keep the cake chilled until ready to serve, then cut slices just like you would with any other cake.

Herbed Salt

Herbed salts are a fantastic way to spice up pretty much any food. They are simple, relatively quick to prepare, can keep for months and, when used moderately, they can also be beneficial to your health. Not only does your body need unprocessed salt to survive, salt acts as a carrier of flavor for the herbs which will provide additional health benefits in their own rites. A traditional Tuscan herb salt uses a 50/50 combo of fresh rosemary and sage leaves. A Provencal herb salt on the other hand, adds a touch of lavender to a mixture of thyme, rosemary and savory. Or, if you're feeling more adventurous, try your own mixture of herbs and see what you come up with. Try a combo of mint, lemon grass, cilantro and ginger, or play around with a mixture of parsley, sage, rosemary and thyme - the possibilities are endless! 

Ingredients:

1 or 2 cloves of garlic
1 tablespoon of Himalayan or sea salt
1/2 cup of fresh herbs, leaves only

Directions:

Step 1: Begin by crushing and peeling each garlic clove. Garlic can have a sprout in the center, which can be bitter, so it is a good idea to remove and discard the sprout if there is one.
 
Step 2:  Next, rake your salt and garlic into a pile on a cutting board. Use a chef's knife to mince the garlic, blending it with the salt as you work. Make a separate pile of herbs on the cutting board and chop them coarsely. Combine the two piles and chop them together until you have a mixture that is the texture of coarse sand.

Step 3:  Lastly, spread the herb salt into a thin layer on a baking sheet and leave it near an open window for a couple of days to dry. 

Once dry, add a little to a well balanced meal and store the rest in a clean, dry jar.

Image Attribution: Klenova/stockfresh.com

Salsa

Adding more vitamin-rich vegetables to your diet this summer is easier than you might think. This quick and easy salsa can be served make-your-own-taco-bar style for Cinco de Mayo, with GMO-free tortilla chips for a healthy and festive addition to your Memorial Day cookout, and as a topping for grilled lean meats throughout the rest of the summer. This recipe will make about two cups, perfect for summer get-togethers.

Ingredients:

4 - 6 ripe plum tomatoes, chopped
½ cup chopped onion (red or white)
1 jalapeno chili, stemmed, seeded and finely chopped
½ cup chopped fresh cilantro
2 tablespoons fresh lime juice
½ teaspoon salt or to taste
½ teaspoon fresh black pepper or to taste

Directions:

Step 1:  In a medium-size mixing bowl combine all ingredients until well blended.
 
Step 2:  Cover and let stand for at least 30 minutes to let the flavors blend.

Step 3:  Give it a stir, taste and adjust the seasonings before serving. For a smoother salsa, put all ingredients into your blender or food processor and pulse the mixture a few times until it's at your preferred consistency.

This fresh tomato salsa recipe can be stored covered in the refrigerator and is best if used within 1 to 2 days.

REFERENCES

Photo Credit. Isabell at Home. http://isabelleathome.wordpress.com/2011/06/16/mr-mans-late-day-salsa/.

Image Attribution: https://isabelleathome.wordpress.com/2011/06/16/mr-mans-late-day-salsa/

Pasta Fagioli

Kick allergies to the curb in style with this tasty, vitamin packed dish. Pasta fagioli is a traditional Italian dish that hails from Italy's countryside. Recipes for this tasty dish come in many variations, often based on region and family tradition. For a truly well-rounded meal, pair pasta fagioli with a tossed salad, and enjoy!

Ingredients:

4 cups water
1 cup dry beans (any combination of white, pinto, black or other similar bean)
5 cups of organic broth (veggie, chicken or beef)
1 large peeled, chopped carrot
1 med, chopped onion
1 large peeled, chopped potato
1 large, chopped stalk of celery
4 cloves chopped garlic
1 tsp oregano
1 tsp salt
1 tsp pepper
4-6 ounces ham, in 1 large piece (optional)
2-3 cups dry spaghetti broken into 1 inch pieces (For a great gluten-free option, try Tinkyada rice pasta.)  
1 tsp dill
Olive oil
Grated parmesan cheese (optional)

Directions:

Step 1: Prepare the Beans.
Soak the beans overnight and rinse them before using, or try the quick soak method - bring 4 cups of water and 1 cup of beans to a boil, then cover the pot and remove it from the heat. Let the beans and water stand for two hours, then rinse.

Step 2: Cooking and Serving the Soup
In a large pot, combine the prepared beans, broth, carrot, onion, potato, celery, garlic, oregano, salt, pepper and optional ham. Bring the mixture to a boil, then reduce to a simmer, cover and cook for about two hours until beans are very tender and mash easily with a fork.

In the last half hour before the soup is done, cook the pasta to al dente consistency, then rinse and add a little olive oil to the pasta to keep if from sticking together. Serve in a bowl alongside soup.

Remove the soup from the heat and take out the ham; set it to the side.

Allow the soup to stand for about five minutes. While the soup is standing, shred the ham and place it in a bowl to serve with soup.

Puree the soup with a stick blender or food processor.

Serve the soup in bowls, garnish with dill, a drizzle of olive oil and a sprinkle of parmesean cheese. Add spaghetti and meat as desired.
 

Super Green Soup

You spring clean your house, and maybe even your life - so why not your body? This tasty super green soup is healthy, quick and easy. Packed with leafy greens and fiber-loaded beans, it provides plenty of nutritional benefits without weighing you down - a perfect preparation tool for the return of warmer weather. Remember to use organic ingredients!

Ingredients:

• 2 cups of chopped kale
• 2 cups of chopped chard
• 2 cups of chopped spinach
• 1 can of beans (your favorite), rinsed and drained
• 4 cloves of fresh garlic
• 1 cup chopped onion
• 1 - 2 medium carrots, chopped
• 1 - 2 stalks of celery, chopped
• 1 med potato, cubed
• 1 Tbsp chopped cilantro (optional)
• 6 cups of vegetable broth
• 4 cups of water
• Salt and pepper to taste
• Parsely or dill to sprinkle on top

Directions:

Combine the broth, water, garlic, onion, carrots, potato and celery in a large pot. Bring to a boil and then cover, reduce to a simmer and cook for 15-20 minutes. Add kale and beans and cook for an additional 5 minutes, or until the kale has wilted. Remove from heat and add spinach, cilantro, salt and pepper. Stir well and allow to cool about 5 minutes. Puree with a blender or food processor. Serve warm, garnished with parsley or dill on top.

Image Attribution: markuso/freedigitalphotos.net