Moo-Shu_Vegetables

From:  http://www.eatingwell.com/recipe/252939/moo-shu-vegetables/
Servings:  4

• 
  
• 3 teaspoons toasted sesame oil, divided
• 4 large eggs, lightly beaten
• 2 teaspoons minced fresh ginger
• 2 cloves garlic, minced
• 1 12-ounce bag shredded mixed vegetables, such as “rainbow salad” or “broccoli slaw”
• 2 cups mung bean sprouts
• 1 bunch scallions, sliced, divided
• 1 tablespoon reduced-sodium soy sauce
• 1 tablespoon rice vinegar
• 2 tablespoons hoisin sauce
• Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add eggs; cook, stirring gently, until set, 2 to 3 minutes. Remove to a plate.
• Wipe out the pan and heat the remaining 2 teaspoons oil over medium heat. Add ginger and garlic and cook, stirring, until softened and fragrant, 1 minute. Add shredded vegetables, bean sprouts, half the sliced scallions, soy sauce and vinegar. Stir to combine. Cover and cook, stirring once or twice, until the vegetables are just tender, about 3 minutes. Add the reserved eggs and hoisin; cook, uncovered, stirring and breaking up the scrambled eggs, until heated through, 1 to 2 minutes. Stir in the remaining scallions and remove from the heat.

Simple banana ice cream

I don't use an exact science for this.  It is really to taste, but these measurements will get you started.

I figure it comes out to about 1 banana or a little less per person per serving.  So, this recipe would make about 4 servings.

• 1/2 Cup nut butter
• 4 old Bananas - You want lots of dark spots on them.
• 1/3 Cup Chocolate Chips (or Carob Chips) I use 60% dark chocolate chips.  I would use higher % but I haven't found them.  

Directions:

1. Break or chop bananas into pieces - size doesn't really matter, but mine are usually about 1 inch.  Put on a cookie sheet and place in freezer for minimum of 1 hour.  They don't need to be frozen solid, but most of the way.  It won't be an issue if they are frozen solid.  They will just be harder to blend.
2. Place bananas in your food processor and blend until smooth.  This can take a little while.  I also find, if I put my hands around the bowl of the food processor, the heat helps the banana not freeze together as much thus making it easier to blend.
3. Add nut butter and blend.
4. Add chocolate chips and blend.  The 60% chips are larger than normal, I mix a little bit longer to chop them up.  I would rather have a little chocolate in each bite rather than one large chip every couple of bites.  
5. Most of the time, it is best directly from your food processor or within a couple hours of making.  Once it completely refreezes, it is good, but not quite as good as just made.  
6. Put anything you don't eat right away in a freezer safe container and freeze.   
7. Once the ice cream is truly frozen, you will have to leave it out to soften before you can scoop it.
8. NOTE:  If seems runny after you make it, that means the bananas were not as frozen as they should be.  Not a problem, you can still eat it.  

CRUNCHY ASIAN RAMEN NOODLE SALAD

From:  http://www.gimmesomeoven.com/crunchy-asian-ramen-noodle-salad/

INGREDIENTS:

SALAD INGREDIENTS:

1 Chinese cabbage head
2 (3-ounce) packages of ramen noodles, crumbled (you will not use the seasoning packet)
1 head red cabbage
1 red pepper diced small
3-4 carrots peeled and diced
1/2 cup thinly-sliced almonds
1/2 cup thinly-sliced green onions (scallions)
Asian honey vinaigrette (see ingredients below)

ASIAN HONEY VINAIGRETTE
3 tablespoons olive oil
1 tablespoons honey
1 tablespoons rice wine vinegar
1/2 teaspoons soy sauce
1/8 teaspoon sesame oil
pinch of salt and black pepper
DIRECTIONS:

TO MAKE THE SALAD:

(Optional first step: Heat oven to 425 degrees. Spread the crumbled ramen noodles and sliced almonds out on a baking sheet, and stir a bit to combine. Bake for about 5 minutes, or until the almonds and noodles are slightly toasted and golden. Remove baking sheet, and give the mixture a good stir to toss. Then return it to the oven and toast for an additional 3 minutes. Keep a very close eye on the mixture so that it does not burn. Remove and set aside.)

Add ingredients (including the vinaigrette) together in a large bowl, and toss until combined.

Serve immediately, or cover and refrigerate for up to 3 days. (This salad is much better eaten the first day, as the noodles lose their "crunch" the longer it sits. Still, it's perfectly edible and enjoyable even after a few days!)

TO MAKE THE VINAIGRETTE:

Whisk all ingredients together until combined.

Tabbouleh

From:  http://www.foodnetwork.com/recipes/ina-garten/tabbouleh-recipe.html
Prep time: 30 min
Servings: 8

Ingredients
1 cup bulghur wheat
1 1/2 cups boiling water
1/4 cup freshly squeezed lemon juice (2 lemons)
1/4 cup good olive oil
1 cup minced scallions, white and green parts (1 bunch)
1 cup chopped flat-leaf parsley (1 bunch)
1 hothouse cucumber, unpeeled, seeded, and medium-diced
2 cups cherry tomatoes, cut in half
1 teaspoon freshly ground black pepper

Directions
Pour the water, oil, lemon juice, and pepper into a pan and bring just to a boil.  Remove from heat, and add bulghur wheat.  Cover and let sit for 1 hour.

Meanwhile, chop the scallions, parsley, cucumber, and tomatoes.  Put all of these items into a large bowl.  When the bulghur wheat is done add to bowl.  Mix.  Serve or cover and refrigerate.  The flavor will improve if it sits for a few hours.

Corn Muffins

Makes 12
From: Amy Hinrichs

1 cup almond milk
1 tsp lemon juice
2 tablespoons milled flax seed
6 tablespoons water
8 medjool dates (16 smaller dates)
1 cup Sorghum flour
1 cup yellow corn meal
1 tsp baking soda
1 tsp baking powder
1 can of corn drained

1. Preheat the oven to 375. Spray the muffin tins with cooking spray.
2. Measure out the milk and add the lemon juice. Let the mixture sit for at least 5 minutes so it will “sour”.
3. Mix the flax seed and water. Let the mixture sit until it thickens.
4. Pull out your food processor and put the chopping blade in.
6. In a mixing bowl, add the sorghum flour, corn meal, baking soda, and baking powder. Mix just a couple of seconds until ingredients are incorporated.
7. Add the dates to the food processor. A soft date will squish in your fingers. If the dates you are using are not very soft, process them for a minute before adding the other ingredients. 
8. Add the milk and flax seed to the food processor. Run the food processor until all the ingredients form a smooth mixture.
9. Mix the wet ingredients into the dry. Stir just to incorporate them.
10.  Gently fold in the corn.
10. Divide the dough evenly into the muffin tins. 
11. Cook 20 minutes until the top is firm.
12. Cool them on a wire rack. 

chocolate-chip-brownie-bars

From:  http://chocolatecoveredkatie.com/2015/07/13/chocolate-chip-brownie-bars/

1/3 cup unsweetened applesauce

1 cup almond butter

1 tsp pure vanilla extract

1/4 cup sorghum flour

1/4 cup cocoa powder

8 - 10 majool dates

1 1/2 tsp baking soda

1/2 cup mini chocolate chips (mini are best, but regular will also work

Instructions

Preheat oven to 350 F and grease an 8×8 pan. Set aside. In a large mixing bowl, stir together the first 3 ingredients until smooth. Add all remaining ingredients, and stir. Only if it’s too dry after stirring to resemble a thick brownie batter, very slowly add a little milk of choice (or water) until the desired texture is reached. Smooth evenly into the prepared pan, then press in some extra chocolate chips if desired. Bake 20 minutes, then remove from the oven. It will look a little undercooked, so do not touch the pan for at least 15 minutes. After this time, it will have firmed up and you can cut without crumbling. After a day, leftovers should be stored in the fridge for freshness.

Sweet potato, asparagus, spinach, and red pepper quiche

1 large sweet potato
1 bunch of asparagus
2 tbsp olive oil
1 red bell pepper, diced
2-3 cups baby spinach
1 yellow onion, diced
1-2 cloves garlic, finely diced
4 eggs
1/2 cup milk
1/2 tsp dried rosemary
1/2 tsp dried oregano
1/2 tsp dried basil
1/2 tsp dried black pepper
1/4 cup mozzarella cheese

1.  Pre-heat the oven to 350.
2.  Peel and thinly slice the sweet potato.  Make the slices similar in size so they cook evenly.
3.  Spray a pie pan with cooking oil.  Layer the potato in the pan.  For the slices that stand upright along the edge, cut those in half.  You don't want the potato sticking up above the dish.
4.  Cook the potatoes for 30-40 minutes or until they are soft.
5.  While the potatoes are cooking, cut the asparagus into bite size pieces.  (Make sure you snap or cut off the end where it tends to be woody.)    Mix with the olive oil and some black pepper.
6.  Put them in the oven with the potatoes to cook.  Cook 20-30 minutes or until they are soft and slightly browned.
7.  Saute the spinach until it wilts.  Make sure to stir it so it doesn't stick or you can add a little water.
8.  You want to dry off the spinach once it is done.  Put it on a tea towel and press on it to get all the moisture out.
9.  In the same pan, add your onions, red pepper, and garlic.  Saute until they are soft.
10.  Once the asparagus is done, add it to the pepper pan along with the spinach.
11.  Mix the rest of the ingredents together in a bowl.
12.  Turn the oven up to 375 degrees.
13.  When the potatoes are done, spread the veggies evenly over the top.
14.  Whisk the egg mixture together, and pour over the veggies.
15.  Cook 35 minutes or until done.

Zucchini Patties

From:  http://allrecipes.com/recipe/13941/zucchini-patties/?internalSource=staff%20pick&referringId=17257&referringContentType=recipe%20hub

Made 10 cakes
Ingredients:

2 cups grated zucchini, remove moisture with paper towels (I used two zucchini)
2 eggs, beaten
1/4 cup chopped onion
1/2 cup all purpose flour
1/4 - 1/2 cup grated Parmesan cheese
1/4 - 1/2 cup grated mozzarella cheese
dash of pepper
dash of oregano
2 tablespoons fresh parsley chopped fine

For salad and dressing:

2 tablespoons red wine vinegar
1 tablespoon balsamic vinegar
dash of oregano
dash of basil
dash of thyme
2 teaspoon of olive oil
1 teaspoon honey
1 teaspoon dijon mustard
mixed baby greens
feta cheese, crumbles
Gala apple - (or apple of similar taste) thinly sliced

Cakes:

Mix everything together in a large bowl.  I use an electric skillet set at 350 degrees.  Once it is 350, spray the pan with cooking spray.  Take a 1/3 cup measuring cup and scoop out the batter.  I cooked it 2-3 minutes per side.  Before you flip the pancake, spray the uncooked side with cooking spray.

Salad and dressing:

In a container with a lid, mix all items (down to the baby greens) together.  shake well.

Assemble:

On a regular size dinner plate, place three cakes (like a stack that has fallen over).  Top with some of the baby greens.  Sprinkle a little feta cheese on the greens, and drizzle the dressing over it.  Top with two or three pieces of apple.

Roasted Asparagus and Tomato Penne Salad with Goat Cheese

From:  http://www.myrecipes.com/recipe/roasted-asparagus-tomato-penne

4 servings

Ingredients

2 cups uncooked penne or mostaccioli (tube-shaped pasta)

12 asparagus spears

12 cherry tomatoes

4 tablespoons extra-virgin olive oil, divided

1/2 teaspoon black pepper, divided

1 tablespoon minced shallots

2 tablespoons fresh lemon juice

1 tablespoon Dijon mustard

1 teaspoon dried herbes de Provence (rosemary, oregano, basil, fennel)

1 1/2 teaspoons honey

1/2 cup pitted kalamata olives, halved

2 cups baby spinach

1/2 cup (2 ounces) crumbled goat cheese

Preparation

1. Preheat oven to 400°.
2. Cook pasta according to package directions, omitting salt and fat; drain and set aside.
3. Place asparagus and tomatoes on a jelly-roll pan. Drizzle with 1 tablespoon olive oil; sprinkle with 1/4 teaspoon black pepper. Toss gently to coat; arrange asparagus and tomato mixture in a single layer. Bake at 400° for 6 minutes or until asparagus is crisp-tender. Remove asparagus from pan. Place pan back in oven, and bake tomatoes an additional 4 minutes. Remove tomatoes from pan; let asparagus and tomatoes stand 10 minutes. Cut asparagus into 1-inch lengths; halve tomatoes.
4. Combine shallots and the next 4 ingredients (through honey) in a small bowl, stirring with a whisk. Gradually add remaining 3 tablespoons oil, stirring constantly with a whisk. Stir in remaining 1/4 teaspoon black pepper.

5. Place pasta, asparagus, tomato, olives, and arugula in a large bowl; toss. Drizzle juice mixture over pasta mixture; toss. Sprinkle with cheese. 

New Mexican Green Chile Black Bean Burgers

From:  http://www.ambitiouskitchen.com/2014/07/new-mexican-green-chile-black-bean-burgers/

Ingredients

1 teaspoon olive oil
½ red onion, finely diced
2 cloves garlic
1 red bell pepper, diced
1 large green chile, stemmed, seeded and finely chopped (I substituted half a green bell pepper)
1 teaspoon cumin
½ teaspoon oregano
1 teaspoon chili powder
1 – 16 oz can low-sodium black bean, rinsed and drained
1/2 cup sweet corn
Salt and black pepper, to taste
1 egg
1/2 cup gluten-free oat flour, plus more if necesssary
nonstick cooking spray
6 of your favorite hamburger buns, if desired
Tomatoes, lettuce, onion, and any other fixings you desire

Instructions

1. Heat olive oil in skillet over medium-high heat. Add in onions and cook until slightly softened, about 3 minutes. Add garlic, green chiles and red pepper; cook and stir until soft another 3 minutes. Remove from heat and stir in cumin, oregano, and chili powder; transfer to bowl to let cool.
2. Add black beans to food processor and pulse until smooth but still a little chunky. Transfer beans to the bowl and add corn, cilantro and salt and pepper. Stir, taste, and adjust seasonings if necessary. Next add in egg and oat flour; stir until well combined, then divide into 6 firmly packed patties and place in fridge for 30 minutes to allow patties to cool so that they stay together better when cooking. If the mixture is too wet to form into patties, you can add a tiny bit more oat flour but don't overdo it!
3. When you are ready to cook the burgers, spray a large skillet with non-stick cooking spray and place over medium-high heat. Add the burgers and cook, flipping once, until cooked and browned on each side. I typically cook mine for 3-4 minutes on each side. Be gentle when flipping the burgers so that they don’t fall apart.
4. Place on buns or in lettuce wraps and top with extra green chile, avocado slices, tomato, lettuce, and any other toppings or condiments you desire.

Wild Rice Soup

From:  http://www.diabetesforecast.org/2008/nov/recipes/wild-rice-soup.html

8 generous size portions

Ingredients

2 Tbsp. olive oil
4-6 carrots, peeled and diced
4 celery stalks, diced
1 large onion, diced
2 bell pepper, diced (recommend one be orange or yellow)
2 cups low-fat, reduced-sodium vegetable broth

4 cups of water

  

Herb Bag 

6 sprigs fresh parsley 

6 sprigs fresh thyme 

1-2  garlic clove, peeled, left whole 

 dash crushed red pepper flakes 

2 cups un-cooked wild rice blend

2 cups original sugar-free almond milk

1/2 cup toasted almond slivers 

Directions

1.In a large saucepan, heat the oil over medium heat. Add the carrots, celery, onion, and bell peppers and sauté on medium-low for about 10 minutes. Add the broth and water and bring to a simmer.

2.To prepare the herb bag, add the herb bag ingredients to a square of cheesecloth, and tie it up. Place the herb bag in the simmering broth and vegetables. Continue to simmer for 15 minutes. Remove the herb bag from the broth.

3.Add the wild rice and simmer for 45 minutes more.

4.Add in the milk, almonds and heat through, but do not boil.

Leigh Wagner - University of Kansas Integrative Medicine’s Clinical Research Center test kitchen

From: http://www.kansascity.com/living/food-drink/come-into-my-kitchen/article31306610.html

By Mary Pepitone
Special to The Star

How do you begin to educate people about the best food choices when there are so many marketing strategies for “low-fat,” “gluten-free” or diets involving the latest food fad? It’s really very simple: The best foods for you don’t come packaged with a long list of ingredients. As humans, we’re meant to eat a variety of foods, and I encourage people to eat as many colorful and organic fruits and vegetables as possible.

For long-term health, it’s important to cut out refined sugars and seek sources of organically raised protein, too. Here in Kansas City, we are so lucky to have groups like Cultivate KC that support urban farming, so you can actually have a relationship with the farmer and the farm on which your food is grown through community supported agriculture (a farm-to-consumer subscription service).

But why doesn’t broccoli ever taste as good as a chocolate chip cookie? Research shows that refined sugar has an addictive effect on the human brain. I’m not here to food shame people, but it’s interesting that sometimes individuals feel the need to confess their slip-ups to me. If you’re trying to limit your refined sugar intake, I’ve found the best thing to do is quit it cold turkey.
And you don’t have to be sick with cancer, diabetes or any other chronic illness to want to eat better. When you get away from refined sugar, it’s amazing how sweet a sweet potato can taste. While I agree it’s no chocolate chip cookie, a sweet potato certainly is better for you.

Were you raised close to your food roots? I grew up in Lincoln, Neb., and while my mother came from a farming background, it wasn’t until my brother, Tyler, was diagnosed with non-Hodgkin’s lymphoma that my entire family started to really take a serious interest in preparing foods that are healthy and feed the body in a way that promotes wellness.
My brother has been cancer-free for more than two years now, and we are thankful for that. My father, Jim, has put together a very detailed recipe box, and we all jokingly fight over who will get that recipe box one day. My mother, Marlene, was raised on 4-H and spends her time in the garden, while my dad cooks. We’ve all heard, “You are what you eat,” but those words are more than just a platitude; they are really true.

Your cooking classes also seem to create a community in your test kitchen. It’s true. There are the regulars, and it’s not only a time for me to share healthy recipes and information. There’s a lot of sharing between people in attendance, too.
The idea of minimizing highly refined sugars from your diet is a simple one, but it isn’t that easy. There can be other catalysts to eating better besides having a chronic illness. Some people are motivated by the idea of what healthy foods they can feed their children, some people want to lose weight and just feel better with more energy.

What people don’t realize is that when you start to eat better foods, it also is better for the environment, because organic practices are more sustainable.
I am not a cancer or chronic disease expert — every person and every case is different. But I am here to help others try to cultivate a healthy relationship with the foods they eat.

Leigh Wagner

Residence: Kansas City
Occupation: Registered dietitian/nutritionist, promoting wellness through healthy cooking demonstrations in the University of Kansas Integrative Medicine’s Clinical Research Center test kitchen. The free Kitchen Therapy classes take place at noon this Thursday, Sept. 17 and Oct. 15. To make a reservation, call 913-945-7624 or go to MidwestCancerAlliance.org.

d more here: http://www.kansascity.com/living/food-drink/come-into-my-kitchen/article31306610.html#storylink=cpy

Crunchy Granola Wedges

From: http://www.eatingwell.com/recipes/granola_bar_wedges.html
Makes: 8 servings
Active Time: 15 minutes
Total Time: 1 hour

Ingredients

• 2 cups rolled oats
• 1 cup sunflower seeds 
• 1 cup chopped nuts
• 1/2 cup honey
• 1 cup dried cranberries
• Pinch of salt

Preparation

1. Preheat oven to 400°F.
2. Spread oats, wheat flakes and seeds (or nuts) on a baking sheet. Bake until fragrant and starting to brown, about 10 minutes.
3. Coat a 9-inch pie pan with cooking spray. Cook 1/2 cup honey in a large saucepan over medium-high heat, without stirring, until large foamy bubbles form and it starts to darken at the edges, 2 to 4 minutes. (The bubbles will start out small and increase to about 3/4 inch or larger when the honey’s done.)
4. Immediately pour the toasted oat mixture into the honey, add cranberries and salt and stir until completely coated. Quickly press the granola into the prepared pie pan using a heat-resistant spatula coated with cooking spray. Let cool for 30 minutes. Cut into wedges and transfer to a wire rack to cool completely.

Broccoli and Brussels Sprouts Slaw

From: http://www.bonappetit.com/recipe/broccoli-and-brussels-sprouts-slaw

active: 20 mintotal: 20 minServings: 4

Ingredients

Servings: 4

• 1 small head or ½ of a large head of broccoli
• 6 ounces brussels sprouts, trimmed, thinly sliced lengthwise
• ½ teaspoon kosher salt, plus more
• ½ ounce Parmesan, finely grated, plus more, shaved, for serving
• ¼ cup olive oil
• 3 tablespoons fresh lemon juice
• Freshly ground black pepper
• ½ cup Spanish olives
• ¼ cup unsalted roasted almonds, coarsely chopped

• Trim broccoli stalk and peel. Halve head lengthwise. Starting at the crown, thinly slice both halves, including the stalk (alternatively, you can slice both broccoli and brussels sprouts in a food processor). Combine broccoli and brussels sprouts in a large bowl and toss with ½ tsp. salt. Let sit 10 minutes to soften slightly.

• Meanwhile, chop anchovies, if using, then mash to a paste with the side of a chef’s knife. Combine anchovies, grated Parmesan, oil, and lemon juice in a small bowl; season with salt and pepper. Drizzle over slaw; toss to coat. Serve topped with olives, almonds, and shaved Parmesan.

• Do Ahead: Slaw (without almonds) can be made 1 day ahead. Cover and chill. Add almonds just before serving.

Spiced Apple Cider and Sweet Potato Quinoa Bowl

From:  http://heatherchristo.com/2015/10/11/spiced-apple-cider-and-sweet-potato-quinoa

Prep time:  15 mins

Cook time:  25 mins

Total time:  40 mins

Serves: 4-6

Ingredients

• 3 cups apple cider
• 2 cup quinoa
• 2-3 sweet potatoes, peeled and cut into bite sized pieces
• 3 tablespoons olive oil
• kosher salt
• 2 cups kale - baby or cut up with stems removed
• 1 cup fresh apple, diced or thinly sliced
• 1/2 cup dried cranberries
• 1 cup toasted walnuts
• ¼ cup minced fresh flat leaf parsley
• Apple Cider Dijon Vinaigrette:
• 1 clove garlic
• 2 tablespoons Dijon mustard
• 2 tablespoons apple cider
• 3 tablespoons apple cider vinegar
• ¼ cup olive oil
• kosher salt

Instructions

1. Preheat the oven to 400 degrees.
2. In a small pot, add the apple cider and the quinoa and kosher salt. Bring to a simmer over medium heat and add the lid. Reduce the heat to low and simmer for 20 minutes.
3. Toss the sweet potatoes with 3 tablespoons of oil and kosher salt and roast on a bare sheetpan for 17 minutes until golden brown and tender.
4. To make the dressing, combine the garlic, Dijon, apple cider, apple cider vinegar and olive oil and puree until smooth. Season to taste with kosher salt.
5. When the quinoa is finished, fluff with a fork and let cool slightly. Toss the quinoa with the red onion, dried cranberries and parsley along with a few tablespoons of the dressing. Season to taste with kosher salt.
6. On a bed of baby kale pile the quinoa and then arrange the roasted sweet potatoes, apples and walnuts on top and drizzle with the dressing.