tunaSALAD

 my twist on the classic dish.

i kicked it up a notch in the healthy department, with a nice dose of veggies & vegenaise!

i make this recipe about once a month.  it's great for lunches; as a salad, as a sandwich or with a spoon!     

as i do with many things, i make a big batch of it so we have it for a couple days.  this way we have healthy choices available & ready to eat.  i find that the odds of making healthy choices skyrocket (particularly for my husband) when there are pre-made options waiting for him in the fridge.  because if he has to think about it, or make it, i can assure you that it will most likely involve cheese, meat, cheese & meat:) 

so for us, this is a good one to have in the fridge!  the protein & good fats from the tuna make it very filling and with a rainbow of veggies, it's colorful & nutrient rich too!  it twists up the classic tuna salad a bit, which i know to consist of: tuna, mayo, onion & celery.  not that there is anything wrong with that version, however, these days i do my best to add-in veggies & good alternatives when & wherever i can.  i want to promote health & healing in our bodies...through the foods we eat the majority of the time.  and i let's just face it, i never rrrreally liked mayo anyway.  

which brings me to vegenaise, a mayonnaise alternative, that can be found in most grocery stores(typically in the egg section or the health food section of the store).  vegenaise is low in saturated fats, cholestral-free & low in sodium.  it also does not contain dairy, gluten, egg, wheat, yeast, corn or starch and there are soy free options available too!  all of that making it a great choice if you have food allergies or practice a way of eating that supports heart health.

now how about that lettuce?  i just think it looks completely delicious, full of life and absolutely beautiful!  and what makes it even cooler is that i know where it was grown & it's right down the road!  it's from a local company located in burton, oh  Great Lake Growers.  they have an awesome philosophy to "consistently deliver the absolute freshest, cleanest, highest quality, local produce".  such an outstanding and admiral approach to have, especially when it comes to food!  i love their approach, their products & the fact that i am supporting local producers when i buy it!  good for me/us & good for them:)

in fact, i thought that the lettuce was so pretty, that i was hesitant to use it.  but then i thought, well unless i'm going to put it in a vase on the table, i should probably eat it!  so i used that amazing lettuce as the backdrop for my tunaSALAD today.  it was the perfect choice for presentation & most importantly...taste!  

ingredients.

4cans  albacore white tuna in water

1/2cup cucumber

1/4-1/2 cup onion (depending on your taste)

1cup peppers (i used a red, orange & yellow combo)

1/2cup celery (i remove the skins) 

1/4cup carrot

1/2cup vegenaise

1/4cup mustard

sea salt & pepper to taste

how to.

drain cans of tuna and add to a medium sized mixing bowl.  dice cucumber, onion, peppers, celery, carrot and add to the bowl.  add vegenaise, mustard & sea salt/pepper to taste.  stir it all together & place in the refrigerator.  i like to leave it in there for at least an hour...to chill & let the flavors come together a little bit before serving.  

simple serving ideas.

add a scoop to a bed of greens & garnish with tomato.

make a sandwich with it, adding the tomato & the greens too!

put it in a wrap, using a tortilla or a big leafy green.

eat a scoop of it with a spoon:)

or make a tuna melt.  add a scoop to a piece of bread, top with cheese & bake in the oven on 350, until cheese melts & the bread is crispy!

on ice cream...just kidding!!! :o

enjoy! e.

strawberrySPINACH

strawberrySPINACH salad.

....or on the other hand, maybe it should be called spinachSTRAWBERRY salad?

hmmm?

well, whatever you want to call it one thing remains the same...it is GOOD! :)

this was my contribution to our family's easter dinner.  & it was a hit!  (and i promise that it was not just rob & i at the dinner!)  i swear! :)

i typically get designated with the salad duty at our family gatherings.  i am not sure if it is because the host or hostess thinks that i make the most amazing super fantastic salads on the planet, or if it just gives them comfort knowing that i will have something to eat for dinner!  lol!  & probably the latter!  but in all honesty, when i am out to dinner, or when i am a guest for dinner, or whatever...i really do go with the flow.:)  i practice flexibility & moderation & all of the other things that keep me from becoming too rigid &/or obsessed with my eating habits.  been there, done that & it does not work for me.  i would say that 90% of the time i try to eat mostly veggies, a lot of raw, organic, no gluten, very little dairy & so on...  however, 10% of the time i eat whatever i want, or whatever life calls for.  i have found that this works the best for me, but to each there own...always!

now, how about that salad?!?!

the main ingredient is SPINACH, maybe one of the most awesome nutrient rich foods ever!  it is packed full of phytonutrients, which when eaten may help to keep your body functioning properly & assist in preventing disease.  the two main phytonutrients in spinach are flavonoids & carotenoids...which act as anti-inflammatory & antioxidant agents in your body.

it also is loaded with lots of vitamin K, great for maintaing bone health & it's even a plant based source of omega 3 fatty acids.

know wonder it is considered a superfood, as all of the nutrients work together to prevent disease & promote health!

now when contemplating what type of salad i was going to make for the dinner i knew that i wanted to make something colorful & spring like.  but also, healthy & good...something that might even appeal to the non-veggie eaters.  

considering all of the color in this one, and with a few of the flavors i selected...i may have just flown right passed "spring inspired" & went straight to SUMMER!  oops;)

 as i currently imagine making this one for a backyard barbecue this summer; using fresh cucumbers & tomatoes from our garden!  i see flip flops too!(on my feet of course!)

so spring or summer, this one is bright, cheery, delicious & packed with things that are good for your body!

ingredients.

spinach 

quinoa

strawberries

cucumbers

avocado

white onion

shaved almonds 

balsamic vinaigrette

i did not include amounts with the ingredients above, as this salad could be prepared for 1person or 10+....depending on the occasion.  you could also vary the amounts of certain ingredients based on your personal taste.  i will say that i made this salad for 8 people & it was a perfect amount using the following quantities...

spinach:  i used one of those large pre-packeged containers by earthbound organic farms

quinoa:  1/2 cup, prepared as directions indicated. 

strawberries:  about 6-10, quartered. 

cucumber:  1 medium, diced with skin removed 

avocado:  1, sliced

white onion:  1/4-1/2 of a medium one

shaved almonds:  1/2-3/4 cup

balsamic vinaigrette:  every body dressed there own salad.  however, it would be nice tossed in too.  also, i did not make my own balsamic this time.  i used annie's organics, which has a nice rich flavor.

& for the non-vegans in the group, i brought along a little feta cheese to top it all off!  

enjoy!  e.

rawPUDDING

last nights dinner called for dessert!  but come to think of it...i don't even remember what we had for dinner last night.  hmmm....

maybe it's because all i can think about is the dessert! 

raw CHOCOLATE pudding! :) 

with only 6 ingredients (+2 optional) & it's smooth chocolate deliciousness it absolutely meets the criteria around here.  quick, simple & good!  

seeing the avocados & the bananas in the pictures above you may be thinking to yourself..."could it really taste good & chocolatey & yummy like pudding?""  well, yes, yes, it sure does!!!

and it is good for you too! ;)  i'll just touch on the 3 main ingredients...bananas are rich in potassium & fiber aiding in cardiovascular protection, healthy fluid balance in your body & digestion.  they also are a great source of vitamin B6 which acts as an anti-inflammotory in your body & is used in the development of new cell growth!  

avocados are just so tasty & full of many great healthy benefits like monounsaturated fats...the good fats!  the ones that lower LDL cholesterol & help your heart!  & they have even more potassium than the already highly potassium rich banana!!!!  can you believe it?  they are also rich in folate, antioxidants and so much more! 

and then there is the raw cacao powder, not to be confused with cocoa!  i have mentioned the good stuff in this one before, so i'll just say it is contains lots of antioxidants, minerals & feel good mood boosters!;)

so whether you are a die hard, sweet tooth, chocolate lover or just a health nut looking for a sweet fix...i would recommend giving this one a try!  besides it takes only minutes to make and you might rrrrrrrrreally like it!  ....i hope! 

ingredients.

1 avocado

1 ripe banana

3/4 cup unsweetened almond milk

1/4 cup raw cacao powder

2tbs maple syrup (i use grade b)

1tsp lemon juice

how to.
place all of the above in the blender and mix it up until smooth.  then separate into serving cups and chill in the fridge for about an hour.  i also like to add shredded unsweetened coconut & almonds to the top before serving...for taste & presentation!

i double the recipe and it makes approximately 5 servings.

enjoy!  e.

quinoaPORRIDGE

If you are looking for a good, simple & filling breakfast...this is it!

quinoaPORRIDGE.

I like to make a big batch of it on sundays, then we have it to eat throughout the week!    

Rob really enjoys it too!  I seem to consistently add him & his opinions about the food into my posts.  Probably because he is not a guy whose mission in life is to seek out & eat the foods that are the best for him & his health.  It's pretty simple, he likes things that taste good & that satisfy his hunger. Which means that I am always trying to make things that taste good, satisfy his hunger (and mine) & that are good for us as well!   

What I love about this recipe is the hardiness of it (satisfying him) & the healthiness of it (satisfying me).  I'm pretty sure that it's the quinoa that's really bringing it together for us here!  Voice in my head: "Quinoa, the key to compromising...& happy couples around the world!";)

Okay, back to the porridge & a bit more about the awesomeness of quinoa:  It is such an amazing food!  It is rich in iron, potassium, calcium, manganese, magnesium & fiber.  It also contains all nine essential fatty acids making it a complete protein!  This makes it a great choice for everyone including vegetarians & vegans who do not eat animal protein.  It is also gluten-free!    

This recipe makes incorporating and eating quinoa...simple, quick & GOOD!  

ingredients.

1 cup quinoa

2 cups water

1 medium to large apple, chopped

1 1/2 tbsp chia seeds

1/4 cup raisins

1/4 cup unsweetened coconut shredded

1 tbsp vanilla

1 tbsp grade b maple syrup or your favorite sweetener (amount adapted accordingly)

cinnamon to taste (we like a lot)

almond milk to taste, or not

almonds to taste, or not.

how to.

Rinse & drain quinoa.  I actually like to soak mine for an hour or so (if possible) prior to rinsing and draining.  Place quinoa in a pot, add water & bring to a boil. Then reduce heat & let simmer for approximately 15 minutes, until water is completely absorbed.  Add apple, chia seeds, coconut, vanilla, maple syrup, cinnamon and then stir it up.  It is then ready to serve, simple as that!  I personally like to add a little almond milk & almonds to mine when i eat it.  ...Whether I eat it hot or cold, because it is really good both ways!

It is also fun to play around with this recipe to suite your tastes, the season or your mood!  

This recipe makes about 3-4 servings, so I typically double it for Rob & I.  Because as I mentioned, we like to have it ready to grab & eat during the week! 

enjoy!  xo. e.  

energyBOOSTER

a very gray & dreary afternoon + working on our taxes = energyBOOSTER time!  

....& holyWOW was it TASTY!!!

as i headed to the kitchen to whip this up i knew my mission would absolutely include maca.  i was on a "maca mission!"

maca is a plant superfood that goes back thousands and thousands of years growing at very high altitudes in the andean mountains.  the root of the plants are dried and then made into powder offering many health benefits such as:

*energy booster, with no "crash" effect
*balancing of hormones and other body systems
*libido enhancer
*increased fertility
*vitality
*mental focus
*improved mood
*rich in minerals & amino acids

little interesting side note:  it is said that the incan warriors would consume maca before going to battle for extra power, stamina & strength! however, they were not allowed to eat it after battle in attempt to protect the women of the village from their increased sexual impulses.  ...WHOA!  i mean all i wanted was a little extra energy & mood boost on a gray dreary day!  watch out rob! ;)

anyway, back to the smoothie that literally overflowed with deliciousness...

i also ended up adding raw cacao powder & chia seeds...both also superfoods!

raw cacao powder contains lots of antioxidants, iron & magnesium...not to mention certain alkaloids that make you feel happy!  you know, the ones like chocolate!  except using raw cacao offers a natural unprocessed option, but still offering up the same feeling & taste!

and chia seeds, i think i could do a whole post on the benefits of this superfood.  ya know what?  i think i will!  but for now, just a couple quick ones on this mighty seed.  it is...

*loaded with omega 3 fatty acids, which are so important for brain function & so much more!
*great source of dietary fiber
*blood sugar balancing, adding to extended energy

so if you are here reading this because the picture enticed you, now you can feel even better about moving forward with making this one...because not only does it taste AMAZING...but...it is GOOD FOR YOU too!  two of my very most favorite things, besides my husband and my dog.  :)

ingredients.
1 cup almond milk (i used unsweetened vanilla)
1 frozen banana
1 handful of ice
1tsp maca powder
1/2 raw cacao powder
1tbsp chia seeds
1 1/2 tbsp almond or peanut butter
top with shredded coconut & raw cacao nibs

how to.
place all of the above in high power blender of your choice, blend & wall-a!

enjoy!  e.

brightBOOSTER.

brightBOOSTER.

today was a sunny & warmer day here in northeast ohio.  and after many, many days of cold and gray, WOW, it sure felt nice!!!  the bright & cheeriness of the sunshine absolutely inspired this blended juice.  it made me want to create something that was crisp, clean & cleansing...that would brighten & boost me up,  from the inside out!

this juice is packed with immune boosting vitamins and is rich in antioxidant & anti-iflammatory properties!  it consists of celery, blood oranges, apple & yummy parsley.  parsley, by the way, may be one of my very most favorite additions to any blended juice.  it is not just a garnish people! ...it's completely under-rated and very nutritious!  it's actually loaded with vitamin A, C & K and a is also a good source of folic acid too! (and that's just the highlight real)  to me, the parsley adds a taste to the juice that is refreshing, clean  & zippy!   i crave it! :)

ingredients:

a big bunch of parsley

4-6 celery stalks

2 blood oranges

1/4-1/2 of an apple (not pictured...oops!)

how to.

add all of the ingredients to a vitamix (or high power blender of your choice)...blend & enjoy!  e. 

butternutSAGE

on friday nights we like to eat pizza!  so i am always trying to think of tasty, creative ways to stray away from the red sauce from time to time.  call me caaaraaaazy! & tonight, well let's just say...we have a keeper!

butternutSAGE pizza.

it was delish and loved by all!  ...i mean, my husband and i really liked it! ;)

this recipe was inspired by a lasagna recipe i came across awhile back.  however, that recipe was a little too time consuming & cheesy for my liking...but i never forgot about the butternutSQUASH, SAGE & brusselSPROUT combo!  it sounded so interesting & yummy!  So here is my twist, on those flavors, in pizza form!   

i created this little vegetarian, gluten-free, beauty above for me.  & below, a whole wheat crust, sweet italian chicken sausage topped version for the hubster. awe, his&hers. :)

the first thing i did was get the brussel sprouts & butternut squash prepped.  i cut them up, put a bit of olive oil on them, a little sea salt, a little cracked pepper & then threw them into the oven on a parchment paper covered cookie sheet.  i left them in the oven on 350 until the squash was soft and the brussel sprouts were browned.  mmm, maybe 20 minutes or so...

next i chopped up white onion & sage leaves & then browned them in a skillet until the onions were soft & a wee bit golden.  at the same time i had the hub's italian chicken sausage cooking too, in a skillet with water.  after those were under control & as the veggies continued to cook in the oven..i moved onto the crusts. 

tonight i used a ready made gluten-free crust for me (udi's brand) & a whole wheat prepared dough (whole foods ready made) for my man.  mine, super easy...unwrap. the hubs, shape into a somewhat recognizable shape.  tonight it was definitely a rectangle/oval hybrid.  he didn't care, it still tasted good.

then i added the pesto sauce to the crusts.  i used whole foods store made pesto.  it is good, fresh, easy & quick.  just a light coating on the crust will do.     

next add the brusselSPROUTS, butternutSQUASH, onions&SAGE to the crust & top with a tiny bit of fresh motzerralla & a tiny bit of goat milk ricotta.  (i used mackenzie creamery goat milk ricotta...it is 

a-mazing!)  & then if you like, add the italian chicken sausage.

and now to the oven to melt the cheese & cook the crust!  i cooked it on 350 until the crusts got golden brown and a little crispy.  but that's just how we like it.  i'd say it was in there for about 20 minutes or so...

ingredients.

pizza crust of your choice

1/2 of a medium sized butternutSQUASH chopped

2-3 cups of brusselSPROUTS halved & stems removed

1/2 white onion chopped

4-6 sage leaves minced

pesto sauce (homemade or pesto of choice)

a little goat milk ricotta...or a lot. (mackenzie creamery) 

a little mozzarella ...or a lot.

sweet italian chicken sausage (optional)

enjoy!  e.