There was an error in this gadget

Sunday, July 23, 2017

Spinach Artichoke Enchiladas



  • 2 tablespoons olive oil
  • 1 cup chopped red onion (about 1 small red onion)
  • 4 cloves garlic, pressed or minced
  • 1 can artichokes, quartered if necessary
  • 12 ounces baby spinach, preferably organic
  • 1 (15-ounce) can black beans, drained and rinsed
  • Freshly ground black pepper, to taste
  • 6 (8-inch) whole wheat tortillas
  • 1 can red enchilada sauce or 2 cups homemade red sauce (see recipe below) **see note below on filling in the instructions.
  • 1 cup shredded mozzarella cheese (optional)
  1. To make your enchiladas, preheat the oven to 400 degrees Fahrenheit with racks in the middle position and upper third. Lightly grease a 13 by 9-inch pan.
  2. In a large skillet, warm 2 tablespoons olive oil over medium heat (Can skip this step if you have a non-stick pan.)  Once the oil is shimmering, add the chopped onion and ¼ teaspoon salt. Cook, stirring often, until the onion is tender and translucent, about 4 to 5 minutes. Add the garlic and cook, stirring constantly, until fragrant, about 30 seconds.
  3. Add the drained artichokes then add a few large handfuls of spinach. Cook, stirring and tossing frequently, until the spinach has wilted. Repeat with remaining spinach. Continue cooking, stirring frequently, until the pan is no longer wet with excess moisture. Remove from heat and transfer the mixture to a bowl. Stir in the drained black beans and enchilada sauce. Season to taste with pepper.
  4. Spray your pan with cooking spray.  To assemble your first enchilada, spread ½ cup spinach artichoke mixture down the middle of a tortilla, then snugly wrap the left side over and then the right, to make a wrap. Place it seam side down against the edge of your pan. Repeat with remaining tortillas and filling. **I find the filling runny enough not to add more on the top (except the dripping from pan).  If you prefer the sauce on the outside, leave it out of the filling and cover with sauce once they are in the pan leaving the very ends of the enchiladas bare. Sprinkle shredded cheese evenly over the enchiladas if you choose too.
  5. Bake, uncovered, on the middle rack for 20 minutes. If the cheese on top isn’t golden enough for your liking, carefully transfer the enchiladas to the upper rack of the oven and bake for an additional 3 to 5 minutes, until sufficiently golden and bubbly.
  6. Remove from oven and let the enchiladas cool for 10 minutes.
If making the sauce:

Homemade red enchilada sauce (yields 2 cups sauce)

  • 3 tablespoons olive oil
  • 3 tablespoons whole wheat or all-purpose flour
  • 2 teaspoons ground chili powder
  • 1 teaspoon cumin
  • ½ teaspoon garlic powder
  • ¼ teaspoon dried oregano
  • ¼ teaspoon salt
  • ⅛ teaspoon ground cinnamon
  • 2 tablespoons tomato paste
  • 2 cups vegetable broth
  • 1 teaspoon apple cider vinegar or distilled white vinegar
  • Freshly ground black pepper, to taste
  1. Before you make the sauce, measure the flour and spices into a small bowl and place your tomato paste near the stove. In a medium-sized pot over medium heat, warm the oil until shimmering (it should be warm enough that the spices sizzle on contact). Pour in the flour and spice mixture. While stirring constantly with a whisk, cook until fragrant and slightly deepened in color, about 1 minute. Whisk the tomato paste into the mixture, then slowly pour in the broth while whisking constantly to remove any lumps.
  2. Bring the mixture to a simmer, then reduce heat as necessary to maintain a gentle simmer, whisking often, for about five minutes, until the sauce has thickened a bit and a spoon encounters some resistance as you stir it. (The sauce will further thicken as it cools.) Remove from heat, then whisk in the vinegar and season to taste with a generous amount of freshly ground black pepper. Set aside.

Sunday, June 25, 2017

Honey Oat Quick Bread



  • 2 tablespoons plus 1 cup old-fashioned rolled oats, or quick-cooking (not instant) oats, divided
  • 1⅓ cups whole-wheat flour, or white whole-wheat flour (see Tip)
  • 1 cup all-purpose flour
  • 2¼ teaspoons baking powder
  • ¼ teaspoon baking soda
  • 1¼ teaspoons salt
  • 8 ounces (scant 1 cup) nonfat or low-fat plain yogurt
  • 1 large egg
  • ¼ cup canola oil
  • ¼ cup clover honey, or other mild honey
  • ¾ cup nonfat or low-fat milk
  • Position rack in middle of oven; preheat to 375°F. Generously coat a 9-by-5-inch (or similar size) loaf pan with cooking spray. Sprinkle 1 tablespoon oats in the pan. Tip the pan back and forth to coat the sides and bottom with oats.
  • Thoroughly stir together whole-wheat flour, all-purpose flour, baking powder, baking soda and salt in a large bowl. Using a fork, beat the remaining 1 cup oats, yogurt, egg, oil and honey in a medium bowl until well blended. Stir in milk. Gently stir the yogurt mixture into the flour mixture just until thoroughly incorporated but not overmixed (excess mixing can cause toughening). Immediately scrape the batter into the pan, spreading evenly to the edges. Sprinkle the remaining 1 tablespoon oats over the top.
  • Bake the loaf until well browned on top and a toothpick inserted in the center comes out clean, 40 to 50 minutes. (It's normal for the top to crack.) Let stand in the pan on a wire rack for 15 minutes. Run a table knife around and under the loaf to loosen it and turn it out onto the rack. Let cool until barely warm, about 45 minutes.
    • Make Ahead Tip: Store cooled bread, tightly wrapped, for up to 1 day at room temperature. If desired, warm (wrapped in foil) at 375°F before serving.
    • Tip: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat flour. Two companies that distribute the flour nationally are King Arthur Flour ( and Bob's Red Mill (

Irresistible Chewy Trail Mix Cookies (Vegan + Gluten-free)

Yield  23 small cookies


Dry Ingredients
  • 1 cup gluten-free rolled oats, blended into oat flour
  • 1/2 cup almond meal or almond flour
  • 1/2 cup gluten-free rolled oats
  • 1/2 cup thinly sliced almonds
  • 1/4 cup shredded unsweetened coconut
  • 3 tablespoons mini dark chocolate chips (or finely chopped chocolate)
  • 2 tablespoons sunflower seeds
  • 2 tablespoons sesame seeds
  • 2 tablespoons chia seeds
  • 3/4 teaspoon cinnamon
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
Wet Ingredients
  • 1 tablespoon ground flax + 2 tablespoons water, mixed together
  • 1/4 cup "drippy" raw almond butter (or other all-natural nut butter)
  • 1/4 cup coconut oil
  • 1/4 cup pure maple syrup (or other liquid sweetener)
  • 1 tsp vanilla


  1. Preheat oven to 350F and line a baking sheet with parchment paper.
  2. Whisk together the ground flax and water in a small mug and set aside so it can gel up.
  3. In a large mixing bowl, whisk together all of the dry ingredients.
  4. In another medium sized bowl, stir together the wet ingredients, including the flax egg until thoroughly combined.
  5. Add the wet mixture on top of the dry mixture and stir well until combined. This will take quite a bit of stirring until all of the dry patches of flour are gone.
  6. Portion small balls of dough (just smaller than golf balls) onto the baking sheet, spacing them a couple inches apart. I ended up baking two trays of cookies because I didn't know how much they were going to spread out.
  7. Bake cookies for 13-15 minutes (I baked for a full 15 minutes), until light golden brown on the bottom. Cool on the baking sheet for 5 minutes before transferring to a cooling rack until completely cool. The cookies will break apart easily until cooled, so be careful.
  8. Wrap up and store leftovers on the counter or in the freezer, if desired.


Notes: 1) For a completely gluten-free cookie, be sure to use certified gluten-free rolled oats and to check all other ingredient labels. 2) To make oat flour: Add 1 cup of rolled oats into a high speed blender and process on high until a flour forms. 3) To make almond meal, add a scant 1/2 cup of almonds into a high speed blender and blend on high until a fine meal forms. Break up clumps with your fingers and measure as normal. 4) The raw almond butter I used was very drippy, so be sure to use a drippy, all-natural nut butter if possible.




  • 2-3 small to medium zucchini (1 pound)

  • 2-3 small to medium summer squash or yellow squash (1 pound)

  • 1 large red bell pepper

  • 4 ciabatta sandwich rolls (or your favorite artisan sandwich roll)

  • 2 tablespoons olive oil


  • 1/4 cup olive oil

  • 2 medium cloves garlic, minced

  • 2 tablespoons balsamic vinegar

  • 2 teaspoons fresh thyme leaves, chopped

  • 1 teaspoon Dijon mustard

  • Zest from one lemon (about 2 teaspoons) (you'll use the juice in the pesto)

  • 1/2 teaspoon kosher salt + more to taste

  • 1/8 teaspoon freshly ground black pepper + more to taste


  • 1/3 cup walnuts

  • 3 cups loosely packed fresh basil

  • 2 medium cloves garlic, minced

  • 2 tablespoons fresh thyme leaves

  • 1 tablespoon fresh lemon juice

  • 1/2 teaspoon salt

  • 2 tablespoons nutritional yeast flakes or grated Parmesan (optional)*

  • 1/3 cup olive oil

  1. Slice the zucchini and summer squash lengthwise, 1/4- to 1/2-inch thick. Cut the bell pepper into 1-inch wide strips. Lay in a roomy baking dish.
  2. Make the marinade. In a small bowl, whisk together all marinade ingredients. Taste and add additional salt and pepper if desired. Pour over the veggies and toss gently. Let sit for about 30 minutes.
  3. Meanwhile, make the pesto. First, toast the walnuts (an optional but worthwhile step - toasting adds wonderful flavor). To toast, set a small pan over medium heat and add the walnuts. Stir frequently until golden and fragrant, about 5 minutes. Add to the pitcher of a blender or a food processor fitted with the s-blade. Add the basil, garlic, thyme, lemon juice, nutritional yeast or Parmesan if using, and salt. Turn on the blender or food processor, streaming in the olive oil as it runs, until a sauce forms. Taste pesto and add additional salt if desired.

  4. Prepare your grill - medium direct heat, about 375 degrees. Lay the vegetables on the preheated grill grates and cook until grill lines form, about 5 minutes. Flip (we like to use long-handled tongs) and cook on the other side until tender and cooked through, about 5 more minutes. Transfer from the grill to a platter. Keep the grill on to quickly toast the rolls.

  5. Slice the rolls in half and brush the insides with the 2 tablespoons olive oil. Lay the rolls cut-side down on the grill and cook just until warmed and a little golden and toasty. Remove from grill.

  6. Assemble the sandwiches. Smear both sides of the roll with approx. 1 tablespoon of pesto on each side (more or less to taste). Add a layer of zucchini, summer squash, and two or three strips of the pepper. Close, cut in half, and serve!


Serves: 16 cookies

  • 1-15oz can chickpeas, rinsed and drained
  • ½ cup almond butter
  • 1 small, very overripe banana
  • 2 tsp vanilla extract
  • 3-4 dates chopped fine (or put in food processor first then other ingredients)
  • 2 tbsp ground flaxseed
  • 1 tsp baking powder
  • ¼ tsp salt
  • ¼ tsp cinnamon
  • ⅓ cup chocolate chips

  1. Preheat oven to 350F. Spray baking sheet with cooking spray (or line with parchment paper or Silipat) and set aside.
  2. Make sure to rinse the chickpeas well so they don't taste beany. Shake off the excess water before dumping them into a large food processor. Add in the rest of the ingredients (except chocolate chips). Process for a full two minutes, or until batter is very smooth. You may need to scrape down the sides. Stir in chocolate chips.
  3. With wet hands, spoon batter onto cookie sheet. It will be very wet and sticky (like hummus). You can use your wet hands to pat them down into smooth cookies. You should have about 16.
  4. Bake for 10-12 minutes.
  5. Store cooled cookies in the refrigerator.

Thai Pineapple Fried Rice

  • Yield: 2 to 4 servings

    • 2 tablespoons coconut oil or quality vegetable oil, divided
    • 2 eggs, beaten with a dash of salt
    • 1 ½ cups chopped fresh pineapple
    • 1 large red bell pepper, diced
    • ¾ cup chopped green onions (about ½ bunch)
    • 2 cloves garlic, pressed or minced
    • ½ cup chopped raw, unsalted cashews
    • 2 cups cooked and chilled brown rice*, preferably long-grain brown jasmine rice
    • 1 tablespoon reduced-sodium tamari or soy sauce
    • 1 to 2 teaspoons chili garlic sauce or sriracha
    • 1 small lime, halved
    • Salt, to taste
    • Handful of fresh cilantro leaves, torn into little pieces, for garnishing


    1. Heat a large wok, cast iron skillet or non-stick frying pan over medium-high heat and place an empty serving bowl nearby. Once the pan is hot enough that a drop of water sizzles on contact, add 1 teaspoon oil. Pour in the eggs and cook, stirring frequently, until the eggs are scrambled and lightly set, about 30 seconds to 1 minute. Transfer the eggs to the empty bowl. Wipe out the pan if necessary with a paper towel (be careful, it’s hot!).
    2. Add 1 tablespoon oil to the pan and add the pineapple and red pepper. Cook, stirring constantly, until the liquid has evaporated and the pineapple is caramelized on the edges, about 3 to 5 minutes. Then add the green onion and garlic. Cook until fragrant while stirring constantly, about 30 seconds. Transfer the contents of the pan to your bowl of eggs.
    3. Reduce the heat to medium and add the remaining 2 teaspoons oil to the pan. Pour in the cashews and cook until fragrant, stirring constantly, about 30 seconds. Add the rice to the pan and stir to combine. Cook until the rice is hot, stirring occasionally, about 3 minutes.
    4. Pour the contents of the bowl back into the pan and stir to combine, breaking up the scrambled eggs with your spoon. Cook until the contents are warmed through, then remove the pan from heat. Add the tamari and chili garlic sauce, to taste. Squeeze the juice of ½ lime over the dish and stir to combine. Season to taste with salt and set aside.
    5. Slice the remaining ½ lime into 4 wedges. Transfer the stir-fry to individual serving bowls and garnish each bowl with a lime wedge and a light sprinkle of cilantro. Serve with bottles of tamari and chili garlic sauce or sriracha on the side, for those who might want to add more to their bowls.


    Recipe adapted from my spicy kale and coconut stir fry.
    *RICE NOTES: For 2 cups cooked rice, you’ll need to cook up about ⅔ cup dry rice. To cook the rice, rinse it well in a fine mesh colander, then bring a large pot of water to boil. Add the rice and let it boil, uncovered, for 30 minutes. Drain off the remaining cooking water, then return the rice to the pot. Cover the pot and let the rice steam, off the heat, for 10 minutes. To chill the rice ASAP, spread it across a parchment paper-lined rimmed baking sheet and let it cool in the refrigerator.
    MAKE IT VEGAN/EGG FREE: Skip the eggs by heating the pan and then start cooking with step 2. This fried rice would be great with crispy baked tofu, which you could toss in during step 4.
    MAKE IT GLUTEN FREE: Make sure to use a certified gluten-free soy sauce (tamari is usually gluten free, but check to be sure).
    STORAGE SUGGESTIONS: The dish tastes great the next day, whether reheated or served at room temperature.

Thursday, April 13, 2017

Mushroom Butternut Squash bake

Serves 4

1  Butternut squash
2  8 oz pkg baby Bella mushrooms
1 -leek
3 cloves garlic - minced
1/2 cup breadcrumbs
1/2 cup feta cheese
6 dried tomatoes - diced
3-4 Tbs balsamic vinegar
2-3 Tbs olive oil
2 tsp fresh ground pepper

1.  Warm oven to 425 degrees
2.  Peal and then dice the squash into small pieces.  Put into bowl and mix with olive oil and fresh pepper.  Bake on a cookie sheet about 30 min or until it is soft and just a touch brown on the edge.
3.  While that bakes, slice the mushrooms and put on stove over medium heat.  Cover and let cook until most of the moisture is out of them.  Drain moisture off.
4.  dice the leek and garlic.  Add to the mushrooms.  Cook until they soften but do not brown them.
5.  While that cooks, mix the breadcrumbs, feta, and dried tomatoes.  I pour a little oil from the tomatoes into the mixture and use my clean hands to mix it all together.
6.  When the squash is done.  Transfer to a 9x13 pan sprayed with cooking oil.  Layer on top of that the mushroom mixture.  On top of that, add the breadcrumb mixture.
7.  Turn the oven down to 325 and cook for 10 - 15 minutes.
8.  Serve.

Sunday, March 12, 2017

Ultra Fudgy Sweet Potato Brownies


  • 3/4 cup sweet potato puree (I microwave a medium potatio)
  • 1 cup peanut or almond butter OR allergy-friendly sub
  • 1 tsp pure vanilla extract
  • 1/4 cup + 2 tbsp flour (Oat, white, or spelt flour all work, and readers have reported success with almond flour)
  • 1/8 - 1/4 cup chocolate chips
  • 6 -8 madjool dates or double number for smaller dates
  • 1/4 cup cocoa powder
  • 1 1/2 tsp baking soda


Preheat oven to 325 F. Line an 8-inch pan with parchment paper or grease well. Add dates to food processor pulse a couple of times.  add warm potatoes and nut butter.  Blend.  I have to add almond milk because it is too think to blend.  Add just enough to allow it to mix.  Add vanilla.  Add dry ingredients and chocolate chips.  Blend.  Pour into pan.   Bake on the center oven rack 20 minutes. It will look a little underdone, but it firms up as it cools. (If, for some reason, yours is still too gooey after cooling, loosely cover and let it sit in the fridge a few hours.)

Thursday, December 22, 2016

Beefless Stew

Serves: 6

  • 1 slice large yellow or white onion into moons
  • 6 cloves garlic minced
  • 3 stalks large stalks of celery cut into 3/4″ chunks
  • 3 large carrots cut into 3/4″ chunks
  • 16 ounces mushrooms if large cut into 3/4 chunks or left whole
  • 2 lbs potatoes cut into 1″ chunks (peeling is an option)
  • 2 cups frozen peas thawed
  • 1/4 cup tomato paste
  • 1 Tbl Italian herbs
  • 1 Tbl fresh chopped rosemary
  • 3 Tbl tamari like soy sauce without the wheat
  • 1/2 Tbl smoked paprika
  • 2 tsp salt or to taste
  •  Cracked pepper to taste
  • 2 cups vegetable stock
  • 3 cups water

  1. Saute the onion, celery, and carrots in a large soup pot with about 1/4 vegetable stock until they start to soften. Add in the garlic and mushroom and sauté for a few minutes more.
  2. Add in the vegetable stock, water, potatoes, tomato paste, Tamari, herbs, smoked paprika, salt and pepper.
  3. Cook covered over medium heat until the potatoes and carrots are tender.
  4. Take about 2 cups of the broth with the vegetables and blend in a blender until smooth.
  5. Return the blended sauce to the pot and stir to combine.
  6. Add in the thawed peas and heat through for about 5 minutes.
  7. Serve with a crusty bread and a salad for a complete meal.