7.14.2015

Berry Poppy Seed Dressing

My two favorite parts of a grocery store are the produce section (for obvious reasons) and the bulk bin section.  Bulk bins are getting much more popular these days and carry just about everything including dried beans and legumes, whole grains and flours, nuts and seeds, as well as spices.

Buying items in bulk is great for getting as little or as much as you want of an item.  I also appreciate how it cuts down on packaging for sustainability reasons.  I find that when I shop in the bulk bins I save money on items in each section, but particularly on beans, whole grains, and spices.  When bought by the bag, beans can cost $2-$3 per pound, whereas I find them in the bulk bin around $0.50-$1 per pound.  Grains are about the same ratio in price differences as beans.  Spices are often where the biggest difference is.  Some tiny spice jars can cost $4-$8 depending on what you are getting, but in the bulk section can be a quarter of those prices or less.

Some of my favorite items from each section that are staples in our house are as follows (because I love making lists!):

  • Dried beans/legumes: pinto beans, small red beans, garbanzo beans, black beans, black eyed peas, brown lentils, red lentils, yellow and green split peas
  • Whole grains: rolled oats, steel cut oats, brown rice varieties, wild rice, pearl barley, millet, quinoa
  • Flours: whole wheat flour, whole wheat pastry flour, chickpea flour, almond flour, smelt flour
  • Nuts and Seeds: (all raw) cashews, almonds, walnuts, hazelnuts, pecans, sunflower seeds, sesame seeds, chia seeds, hemp hearts, and ground flaxseeds
  • Spices: cumin, coriander, chili powder, cayenne pepper, dried basil, dried parsley, dried thyme, dried rosemary, dried oregano, dried ginger, dry mustard, onion powder, garlic powder

Last time I loaded up in the bulk bin section, I thought I would try something new and decided to get poppy seeds.  I thought a sweeter poppy seed dressing sounded wonderful and remembered that I had froze some raspberries and blackberries a week ago when they were on sale at the produce market.


Berry Poppy Seed Dressing
Time: 5 minutes
Servings: 6 servings


Ingredients:
        1 cup frozen mixed berries
        1 cup unsweetened plant-based milk
        1/2 cup raw cashews
        4 pitted dates
        3 Tbsp fresh lemon juice
        1 Tbsp apple cider vinegar
        1/2 tsp ground dried ginger
        1/2 tsp dry mustard
        1/4 tsp cinnamon

        1/4 cup poppy seeds

Instructions:
1.)  In a high-powered blender, blend together all of the ingredients except the poppy seeds.
2.)  Blend until smooth and creamy, adding additional plant-based milk to reach desired consistency.
3.)  Add in the poppy seeds and blend on low to mix.
4.)  Serve chilled over a salad or as a sweet, tangy dip.


Amy's Notes:
In my recipe I used a mixture of frozen raspberries and blackberries.  You could also use blueberries, huckleberries, strawberries, or any mixture of your favorite berries.  I also used unsweetened soy milk, but feel free to use whatever plant-based milk you like best.  Because of the sweeter nature and the acidic ingredients in the recipe it has a slight yogurt-tangy flavor.

For my pictured salad below, I served the berry poppy seed dressing over a bed of green lettuce (from my neighbor's garden, score!), shaved carrots, fresh strawberries, sliced radishes, diced avocado, hemp hearts, and ground flaxseed.  Yum!


Health and Happiness,

Amy


7.13.2015

Week 3 of ETL 6-Week Challenge

This last week was hard for me and I know that I did not get in as much fresh produce as I should have.  I ran into several situations where we were out with friends and there just wasn't anything to eat, so most of the time I didn't eat, or ate small amounts of acceptable items.  By Sunday morning after being out and about most of Friday and Saturday, I was so relieved to have a nice big salad going into my system.  It's funny how salads become second nature when you are on ETL.  My body and energy levels definitely change when I am missing my daily greens.  All the more encouraging reason to keep at it!

Breakfast on Monday
Leftover from our Saturday trip the
weekend before to Ocean Shores for the 4th.
  • Monday
    • Breakfast: apple slices and carrot sticks
    • Lunch:  warmed kale and chickpea salad with sundried tomato dressing
    • Dinner: steamed zucchini and Indian Mixed Dal
    • Exercise: no exercise this day - my hip was sore from walking over the weekend
    • Extras: apple after lunch


Breakfast on Tuesday
Peaches are so easy to throw in my work bag
and chop up quickly once I get into the office.
  • Tuesday
    • Breakfast: 2 sliced peaches
    • Lunch: warmed kale and chickpea salad
    • Dinner: I got busy painting and wasn't hungry for dinner.
    • Exercise: painting my kitchen for 2 hours
    • Extras: 2 dove dark chocolate pieces after lunch, glass of white wine in the evening


Lunch on Wednesday
  • Wednesday
    • Breakfast: 2 golden pluots, 1 peach, 1 apple
    • Lunch: warmed kale and chickpea salad, Indian Mixed Dal
    • Dinner: plain veggie nachos with extra beans (no cheese)
    • Exercise: painting my kitchen for 1 hour
    • Extras: 1 beer at trivia


Breakfast on Thursday
This was probably my favorite meal of the week.
The little bit of avocado was just right to
 fuel me through a busy morning at work.
  • Thursday
    • Breakfast: 1/2 avocado, 1 peach, 1 apple, and 1 golden pluot
    • Lunch: steamed zucchini and Indian Mixed Dal
    • Dinner: I got busy painting and wasn't hungry for dinner.
    • Exercise: Finishing painting my kitchen for 5 hours in the evening.
    • Extras: 2 dove chocolate pieces after lunch


"Lunch" on Friday
I got so busy painting and cleaning my kitchen I skipped a meal or two.
I had two handfuls of Brazil nuts to tide me over until I was able to eat
when we got to Seattle for a friend's birthday celebration.
  • Friday
    • Breakfast: Skipped breakfast while deep cleaning my kitchen after painting.
    • Lunch:  Two handfuls of Brazil nuts to hold me off until early dinner.
    • Dinner:  Vegan sausage with grilled onions and sauerkraut in downtown Seattle. 
    • Exercise: Cleaning in the morning, walking in the evening.
    • Extras:  A few drinks out with friends

Us at a Mariner's game on Saturday.  We got tickets from a friend's work for free.
It happened to be Nelson Cruz bobblehead night AND they won!
  • Saturday
    • Breakfast:  Slept in and didn't eat breakfast
    • Lunch:  Vegan mac and cheese
    • Dinner: Chips and salsa out with friends
    • Exercise: Walking around Seattle
    • Extras: 1 beer at the Mariner's game


Lunch on Sunday
This salad was super good!  I made berry poppy seed dressing (recipe coming this week).
The salad consisted of green lettuce from my neighbor's garden, sliced radishes,
shaved carrots, sliced strawberries, diced avocado, hemp hearts, and ground flaxseed.
  • Sunday
    • Breakfast: Sliced strawberries
    • Lunch: Large green salad with berry poppy seed dressing (recipe coming this week)
    • Dinner: Whole wheat spaghetti with veggie loaded marinara sauce and chopped field roast vegan sausage
    • Exercise: 20 minutes biking, 10 minutes stretching, 5 minutes arm exercises
    • Extras: 1/2 glass of red wine with dinner, olives while prepping dinner

Health and Happiness,

Amy


7.08.2015

Indian Mixed Dal

I first tried Indian cuisine a few years ago while my brother and sister-in-law were in town for Christmas.  They insisted that my nutritarian parents and I give it a try since many recipes are vegetarian and often rely heavily on beans and legumes.  Wow!  Fantastic!  We couldn't get enough.  Soon most dinners out with my parents were to our new favorite Indian restaurant.

Now, I know Indian restaurants aren't necessarily Nutritarian friendly since they are generally higher in salt and often use ghee (clarified butter), but that's why I'm bringing you a recipe today that can be made at home with no salt, oil, or ghee!  For other Indian recipes I've done before including whole wheat naan bread, click here.

Indian Mixed Dal
Time: 5 minute prep, 8 minutes in a pressure cook or 30 minutes on the stovetop
Servings: 4 servings
Ingredients:
    Saute:  
        1/2 large onion, chopped
        2 cups sliced mushrooms
        1/2 jalapeno pepper, de-seeded and finely chopped
        1 Tbsp minced garlic
        1 tsp minced ginger
        1 tsp cumin seeds

    Dal:      
        1/3 cup red lentils
        1/3 cup yellow split peas
        1/3 cup green split peas
        3 cups water

    Spices:
        1 Tbsp gram marsala
        2 tsp ground coriander
        1 tsp smoked paprika
        1/2 tsp ground cumin
        1/2 tsp cinnamon
        1/2 tsp turmeric
        1/4-1/2 tsp red pepper flakes            /

Instructions:
1.)  Saute the first 6 ingredients over medium-high heat for 3-5 minutes, adding small amounts of water as needed to prevent sticking.
2.)  Add in the dal, water, and spices, and stir well to combine.
3.)  If using a pressure cooker, set the cooker to 8 minutes at high pressure.  When 8 minutes is up, release the remaining pressure and stir thoroughly to mash up the dal.
      If cooking on the stovetop, bring the pot to a boil, and then lower the heat to a simmer.  Cover and simmer for 20-30 minutes stirring occasionally and adding additional water if it becomes too dry.
4.)    Serve hot over a whole grain or with steamed veggies.

Amy's Notes:

Since doing the ETL 6-Week Challenge, I'm trying to limit myself on whole grains, so instead of serving my dal with brown rice, I decided to cut up zucchini really small (like rice) and steam it.


Health and Happiness,

Amy