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Baked Black Bean-Banana Empanadas

On March 18, 2013 / classes, Clean Eating, cooking classes, cooking projects, cooking with kids, Dairy Free, family recipes, finger foods, Gluten-Free, healthy eating, healthy living, healthy snacks, kid friendly, Make it healthy, non-GMO, Nutrition, Organic, party food, recipes, Seasonal Eating, sweet treats, toddlers, uncategorized, Vegan, Vegetarian Friendly / Comments Off

Ingredients:

2 tablespoons coconut oil
1 large banana, diced
3/4 cup yellow onion, diced
1 can organic black beans, rinse and drained (we love the Eden Organics brand, their cans are BPA-free and they do not add salt)
handful cilantro, chopped
3/4 teaspoon ground cumin
1/4 teaspoon smoked paprika (or 1/4 teaspoon chipotle powder for a little kick)
Sea salt & fresh pepper, to taste
Garlic powder
Olive oil
Dough (see below for recipe)

Directions:

In a large saute pan, add coconut oil and onions, saute for about 2-3 minutes. Add bananas, saute until they begin to caramelize. Toss in black beans, cumin, paprika and season with salt and pepper. Cook until beans are heated through, about 5-7 minutes. Remove from heat and toss in fresh cilantro.

Transfer to a large bowl, using the back of a fork or a potato masher, mash the bean-banana mixture until slightly smooth, leaving some texture.

Roll out dough, use a drinking cup to cut out circles. Spoon about 1 tablespoon of the bean-banana mixture into each circle. Fold the circle in half and press the edges lightly. Using the back of a fork, press down to seal the edges.

Place empanadas on a parchment-lined baking sheet. Lightly spray with olive oil (we love using the Prepara Mister for this job but if you don’t have one you can use a basting brush), sprinkle with salt, garlic powder and paprika.

Bake at 400 degrees for about 15 minutes or until golden brown.

Serve alongside fresh salsa, guacamole or make a simple “Lime Aioli” with plain greek yogurt, fresh lime juice/zest, minced garlic, chopped cilantro, and sea salt.

To make the dough:

Ingredients:

2 1/4 cups all-purpose flour (we love the gluten free AP flour from Bob’s Red Mill)
1 1/2 teaspoon salt
1 stick (1/2 cup) cold unsalted butter, cut into 1/2 inch cubs (we love the pasture butter from Organic Valley)
1 large organic egg
1/3 cup ice water
1 tablespoon apple cider vinegar

Directions:

Combine flour and salt in a large bowl. Blend in butter with your fingertips until mixture resembles a course meal.

In a small bowl, whisk together egg, water and vinegar. Add to flour mixture and mix together with a fork until just incorporated.

Turn out mixture onto a lightly floured surface and knead together until smooth. Wrap in plastic wrap and chill in refrigerator for at least one hour.

Almond-Oat Bites

On March 12, 2013 / classes, Clean Eating, cooking classes, cooking projects, cooking with kids, Dairy Free, family recipes, finger foods, Gluten-Free, healthy eating, healthy living, healthy snacks, kid friendly, Make it healthy, non-GMO, Nutrition, Organic, party food, recipes, Seasonal Eating, sweet treats, toddlers, Vegetarian Friendly / Leave a comment

Ingredients:

1 cup organic old-fashioned oats rolled oats
1/4 cup ground flax
1/4 cup sliced organic almonds, choppped
2 tablespoons chia seeds
1/8 teaspoon cinnamon
pinch of sea salt
1/4 cup + 2 tablespoons creamy, organic almond butter, melted and slightly cooled
1/4 cup + 1 tablespoon organic honey
1/4 teaspoon pure vanilla extract
2 tablespoons mini chocolate chips
1/4 cup ground almonds (pulse in a food processor), to roll the balls in

Directions:

Combine oats, chopped almonds, flax, chia, sea salt and cinnamon in a large bowl and stir.

Melt almond butter in a saucepan over medium-to-low heat. Once almond butter has melted, remove from heat and stir in honey and vanilla. Once the mixture has cooled slightly pour it over the oat mixture and mix well with a spoon. Fold in the chocolate chips.

Roll the mixture into small bite-sized balls and then roll it into the ground almonds, coating all sides.

Let chill in the ‘fridge before eating. YUMMMM!

Optional add-in’s & substitutions: unsweetened organic shredded coconut, goji berries, raisins, chopped dates, dried cranberries, dried cherries, raw/unsalted sunflower seeds, hemp seeds, walnuts, pecans, cashews, etc.

Spring-Inspired Salsa Duo: Blueberry-Corn Salsa & Strawberry-Mango Salsa

On March 4, 2013 / classes, Clean Eating, cooking classes, cooking projects, cooking with kids, Dairy Free, family recipes, finger foods, Gluten-Free, healthy eating, healthy living, healthy snacks, kid friendly, Make it healthy, non-GMO, Nutrition, Organic, party food, Raw Food, recipes, Seasonal Eating, sweet treats, toddlers, Vegan, Vegetarian Friendly / Leave a comment

Blueberry-Corn Salsa

Ingredients:

1 pint organic blueberries
1 cup organic frozen corn, thawed
1 organic cucumber, diced
1/2 small red onion, finely diced
handful of fresh cilantro, chopped
1-2 limes, juiced
drizzle of honey
1/4 teaspoon ground cumin
sea salt, to taste

Directions: In a large bowl mix together blueberries, corn, cucumber, red onion, and cilantro. Mix in fresh lime juice, honey, and cumin. Season with salt.

Strawberry-Mango Salsa

Ingredients:

1 package organic strawberries, diced
1 cup mango, diced
1/2 medium sized jicama, peeled and diced (if you cannot find jicama, substitute 1 green apple)
1/2 small organic red onion, finely diced
handful of fresh basil, chopped
1-2 lemons, juiced
sea salt, to taste

Directions: In a large bowl, mix together strawberries, mango, jicama (or apple), red onion, and fresh basil. Add in fresh lemon juice. Season with salt and pepper.

These salsas are multi-functional! Serve with blue corn chips, top grilled chicken or steamed fish, toss with a salad, toss with quinoa, toss with wild rice, add inside of a wrap sandwich, top your pancakes, waffles or french toast, etc. Other ingredients you can add or substitute with are jalapenos, avocados, pineapples, peaches, watermelon, plums, cherries and more!

Fresh & Fruity Guacamole

On February 28, 2013 / classes, Clean Eating, cooking classes, cooking projects, cooking with kids, Dairy Free, Family Dinner, family recipes, finger foods, Gluten-Free, healthy eating, healthy living, healthy snacks, kid friendly, Make it healthy, non-GMO, Nutrition, Organic, party food, Raw Food, recipes, Seasonal Eating, sweet treats, toddlers, Vegan, Vegetarian Friendly / Leave a comment

Ingredients:

2-3 ripe avocados (serves approx 4 people)

1-2 limes, juiced

1 cup diced mango

1/2 small red onion, finely diced

handful of fresh cilantro, chopped

1/4 teaspoon ground cumin

sea salt

Directions: Cut open avocado, remove pit. Remove avocado from the skin. In a bowl, using a fork or potato masher, mash the avocado with fresh lime juice. Fold in fresh mango, red onion and cilantro. Season with sea salt and cumin.

Jazz it up! Get creative with your guacamole, try some of our favorite add-in’s: diced jalapeño, diced tomatoes, diced papaya, diced grapefruit, diced pineapple, pomegranate arils, diced bell peppers, black beans, organic corn, smoked paprika, etc.

Guacamole is great on it’s own but equally delicious spread on a sandwich as a healthy substitute for mayo. Try it with baby greens, sprouts, and shredded carrots.

Did you know there are more than 80 varieties of avocado? Haas avocados are the most common and available year-round. Avocados are a good source of fiber, potassium, and vitamins C, K, folate, and B6. Half an avocado has 160 calories, 15 grams of heart-healthy unsaturated fat, and only 2 grams saturated fat. One avocado contains more than one-third daily value of vitamin C, and more than half the day’s requirements of vitamin K.

ENJOY!

Carrot-Squash Potstickers & Steamed Spinach-Chicken Dumplings

On February 25, 2013 / classes, Clean Eating, cooking classes, cooking projects, cooking with kids, Family Dinner, family recipes, finger foods, healthy eating, healthy living, healthy snacks, kid friendly, Make it healthy, non-GMO, Nutrition, Organic, party food, recipes, Seasonal Eating, sweet treats, toddlers, Vegetarian Friendly / Leave a comment

Ingredients:

1 package wonton wrappers

For the Carrot-Squash Potstickers (makes approx 20 potstickers)

1 small butternut squash (or other), peeled and cubed

About 3-4 carrots, peeled and diced

1 small onion, diced

olive oil

sea salt & fresh pepper, to taste

For the Steamed Spinach-Chicken Dumplings (makes approx 20 dumplings)

1 package frozen organic chopped spinach, thawed and water squeezed out

3-4 pieces of italian chicken sausage (meat removed from casings)

sea salt and fresh pepper, to taste

Directions:

For the Carrot-Squash Potstickers: saute carrots, squash and onion in a little olive oil over medium heat until tender. Add to a bowl and mash. Season with salt and pepper. Stir to combine. Place wonton wrapper on a flat surface, add a small amount of the carrot-squash mixture to the wrapper. Lightly outline the edges using your finger with a little water. Fold into a triangle. Set aside on a baking sheet, cover with a wet paper towel to keep them moist. Repeat with remaining wonton wrappers and filling. Lightly coat a pan with olive oil. Cook potstickers in batches, until golden brown on both sides.

For the Steamed Spinach-Chicken Dumplings: thaw spinach and place in a piece of cheesecloth (or in a clean kitchen towel), squeeze all water from the spinach. Add to a bowl and mix in chicken sausage meat. Season with salt and pepper. Stir to combine. Place wonton on a flat surface, add a small amount of the spinach-chicken mixture to the center of the wrapper. Lightly outline the edges using your finger with a little water. Pinch into a small package, folding all the corners to the center. Set aside on a baking sheet, cover with a wet paper towel to keep them moist. Repeat with remaining wonton wrappers and filling. Fill pot with about 1-2 inches of water, using a bamboo steamer basket or metal steamer basket, fill basket with dumpling pouches. Steam for about 10-15 minutes.

Serve with a simple Citrus-Tamari Dressing:

1/4 cup tamari (we love the low sodium, gluten free option from Eden Organic)

1 orange, juiced

1 teaspoon sesame oil

1-2 cloves garlic, minced

1-2 scallions, finely diced

Directions: Whisk all ingredients together, serve alongside potstickers and dumplings.

Don’t limit yourself to just carrot-squash or spinach-chicken. Other great ingredients to fill these with are mushrooms, ginger, cabbage, bell peppers, fresh herbs like parsley and cilantro, sweet potato and even apples!

ENJOY!

Quinoa-Veggie Taquitos

On February 21, 2013 / classes, Clean Eating, cooking classes, cooking projects, cooking with kids, Family Dinner, family recipes, finger foods, Gluten-Free, healthy eating, healthy living, healthy snacks, kid friendly, Make it healthy, non-GMO, Nutrition, Organic, party food, quinoa, recipes, Seasonal Eating, toddlers, Vegetarian Friendly / 1 Comment

Ingredients:

1 cup quinoa, cooked and cooled (this is a great way to use leftover quinoa and transform it into another meal. We used a organic grain blend of golden quinoa, red quinoa, amaranth and millet from one of our favorite stores in NYC – Dual Specialty Store located at 91 1st Avenue between 5th and 6th Streets)

1/2 bunch organic kale, finely shredded

2 organic carrots, shredded or julienned

1 can organic black beans (we prefer the Eden Organic brand, not only are their cans BPA-free but they do not add salt to their beans and cook their beans with the mineral-rich sea veggie, Kombu)

1 small organic yellow onion, diced (red onion works nicely too!)

1 tomato, diced

1 lime, juiced

1-2 tablespoons unrefined coconut oil or good quality extra virgin olive oil

Sea salt & fresh pepper, to taste

Cumin, to taste

Cilantro, chopped (we love cilantro so we probably used a pretty big handful, but feel free to add as much or as little as you would like. Not a fan of cilantro? No problem, add some fresh parsley or oregano)

1/4 cup organic shredded cheddar, pepper jack or blend of cheeses

1 package organic corn tortillas (sadly, corn is one of the top 3 genetically modified crops, so be sure to buy organic!)

Optional: kick it up with a sprinkle of cayenne pepper

Use what you have on hand – substitute with other veggies and ingredients: try diced or shredded zucchini, chopped broccoli, chopped cauliflower, sweet potatoes, avocado, adzuki beans, black lentils, corn, bell peppers, etc. Get creative!

Directions:

Preheat oven to 400 degrees. Line a baking sheet with parchment paper and lightly spray with olive oil.

In a saute pan over medium heat, add 1-2 tablespoons oil and saute onion until translucent, about 4-5 minutes. Add in quinoa, kale tomatoes and black beans, cook for about 5-7 minutes. Add in shredded carrots, cilantro, lime juice and cheese. Season with salt, pepper and cumin. Stir to combine. Remove from heat.

Warm up tortillas to make them pliable. We prefer to not use the microwave and came across this article from The Kitchn that gives you two great how-to options for warming up your tortillas sans microwave!

Add about 2+ tablespoons of the quinoa-veggie mixture to the warmed tortillas. Roll each into a log (or cigar shape).

Place seam-side down on the baking sheet. Repeat with remaining tortillas.

Lightly spray with olive oil and baking until golden brown, about 10-15 minutes.

Serve with fresh guacamole or salsa.

Have some leftover quinoa-veggie mix? It’s great all on it’s own, add a few dashes of yummuy ume plum vinegar and you have yourself a healthy snack! Or try it with some scrambled eggs for breakfast!

ENJOY!!!

Soft Pretzel Bites with Maple Mustard Dip (gluten-free)

On February 19, 2013 / classes, cooking classes, cooking projects, cooking with kids, family recipes, finger foods, Gluten-Free, healthy eating, healthy living, healthy snacks, kid friendly, Make it healthy, non-GMO, Nutrition, Organic, party food, quinoa, recipes, sweet treats, toddlers, Vegetarian Friendly / Leave a comment

Ingredients:

3 cups gluten-free all purpose flour (we love this one from Bob’s Red Mill brand)

1 cup oat flour (also Bob’s Red Mill brand)

1 cup quinoa, cooked and cooled

2 teaspoons salt

2 cups warm water

1 teaspoon yeast (all brand-name packaged yeasts sold in the US are gluten free, source: glutenfreeliving.com)

1 tablespoon coconut sugar (or other)

2 tablespoons baking soda

Organic butter, melted

Maldon sea salt

Pure maple syrup

Organic whole grain mustard

Directions:

Cook quinoa according to package. Set aside.

In a measuring cup combine 2 cups warm water with 1 teaspoon yeast and 2 tablespoons coconut sugar. Set aside.

In a large bowl combine flours with 1 cup cooked quinoa and salt, whisk to combine.

Add 2 ounces of olive oil to yeast mixture. Slowly stir yeast mixture into flour, about 1/4 cup at a time. Stir until dough begins to form. Add more water as needed. You are looking for a soft dough that isn’t wet or sticky, you may not use the whole 2 cups of water.

When dough forms remove it to a lightly floured surface and knead until smooth. Apply a light coating of olive oil to the dough, wrap it in a clean kitchen towel and place it in a warm spot to rise for about an hour.

Preheat oven to 425 degrees. Line 2 baking sheets with parchment paper. Brush with melted butter.

In a large pot bring about 6 cups of water to boil. Add 2 tablespoons of baking soda.

Turn dough onto lightly oiled work surface and divide into 8 pieces. Roll each into a rope (or snake) and slice each rope into 1 inch pieces.

Using a slotted spoon, lower pretzel bites into boiling water. It is best to work in batches as to not overcrowd the pot.

When bites begin to float, remove them with a slotted spoon and drain. Place on baking sheet.

Brush each bite with butter and top with a sprinkle of Maldon salt.

Bake for about 12-15 minutes until golden brown. Serve warm.

To make the Maple-Mustard Dip, mix about 2 to 3 tablespoons of pure maple syrup with about 1/4 cup organic whole grain mustard.

Pretzel bites are also great topped with cinnamon! Brush with butter and sprinkle with cinnamon before baking.

Enjoy!

xoxo

Heart-Shaped Polenta Pizzas with Fresh Tomato Sauce

On February 12, 2013 / classes, cooking classes, cooking projects, cooking with kids, family recipes, finger foods, Gluten-Free, healthy eating, healthy living, healthy snacks, kid friendly, Make it healthy, non-GMO, Nutrition, Organic, party food, recipes, Seasonal Eating, toddlers, Vegetarian Friendly / Leave a comment

Ingredients:

1 cup organic polenta

3 cups vegetable or chicken stock

1/4 freshly grated parmigiano reggiano

2-3 tablespoons olive oil + for greasing baking sheet

6 plum tomatoes, diced

2 carrots, grated

1 stalk of celery, diced

1/2 medium sized onion, diced

2 cloves garlic, minced

1/2 cup mozzarella cheese

handful of fresh basil

sea salt and fresh pepper, to taste

optional: veggie toppings for your pizza (mushrooms, broccoli, olives, etc)

Directions:

Cook polenta according to package (with veg or chicken stock). Remove from heat and stir in parmigiano reggiano, olive oil, and season with salt and pepper. Lightly spray a baking sheet with olive oil. Pour polenta onto the baking sheet and spread out evenly. Let cool completely.

While the polenta is cooling, add tomatoes, carrots, celery, onion and garlic to a saute pan and cook over medium heat with a drizzle of olive oil. Cook until caramelized. When cooked, cool slightly and transfer to a blender. Add basil and season with salt and pepper, blend until smooth. Set aside.

Using cookie cutters, cut shapes out of polenta – we used hearts but any shape will do. If you don’t have a cookie cutter you you can always use a drinking glass.

Transfer polenta cut outs to a foil-lined baking sheet. Lightly spray baking sheet with olive oil. Bake polenta at 375 for approx 10-15 minutes or until lightly golden brown.

Remove from oven and top each with fresh tomato sauce, mozzarella cheese and any veggies you wish. Pop back in the oven for 5-7 minutes until cheese is melted.

ENJOY!

Apple “Bagels” with Maple-Walnut Butter

On January 21, 2013 / catering, classes, Clean Eating, cooking classes, cooking projects, cooking with kids, Family Dinner, family recipes, finger foods, Gluten-Free, healthy eating, healthy living, healthy snacks, kid friendly, kid-friendly events, kids parties, Make it healthy, non-GMO, Nutrition, Organic, party food, Raw Food, recipes, Seasonal Eating, sweet treats, toddlers, uncategorized, Vegan, Vegetarian Friendly / Leave a comment

Apple “Bagels” with Maple-Walnut Butter

Ingredients:

2 organic apples, cored and sliced into rings

2 1/2 cups of raw organic walnuts

2-3 tablespoons of pure maple syrup

1 teaspoon pure vanilla extract

cinnamon, to taste

sea salt, to taste

Directions:

Preheat oven to 300 F.

Line a baking sheet with parchment paper. Toss the walnuts with 2 tbsp of maple syrup on the baking sheet. Put in the oven for about 15 min or until lightly toasted.

While walnuts are toasting, wash two apples and core them. Cut apples into 1/4 inch rings. Set aside.

Remove walnuts from the oven, let cool. When cool add to food processor.

Process until smooth and creamy (resembling a peanut or almond butter). Scraping down the sides as needed.

Once smooth and creamy add vanilla extract, cinnamon, and salt. Process to combine and taste. Adjust salt/maple syrup to taste if needed.

Spread Maple-Walnut Butter on top of apple rings (aka Apple Bagels), top with toasted toasted coconut, raisins and goji berries.

It is equally delicious spread it on toast, pancakes, with cucumbers, celery, etc. Store in an air tight container in the fridge for up to 3 days.

party food

Baked Black Bean-Banana Empanadas

Almond-Oat Bites

Spring-Inspired Salsa Duo: Blueberry-Corn Salsa & Strawberry-Mango Salsa

Fresh & Fruity Guacamole

Carrot-Squash Potstickers & Steamed Spinach-Chicken Dumplings

Quinoa-Veggie Taquitos

Soft Pretzel Bites with Maple Mustard Dip (gluten-free)

Heart-Shaped Polenta Pizzas with Fresh Tomato Sauce

Apple “Bagels” with Maple-Walnut Butter

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