Archive for the ‘Vegan’ Category

Warming “Jamu” Turmeric Tea

| March 21st, 2016

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Turmeric is an ancient Indian yellow spice used for centuries that has an active ingredient called
curcumin. It has significant anti-inflammatory properties as well as a host of other health benefits.
Turmeric is also fantastic for digestion and cleansing the liver which is the “filter” for our body.

Whenever you feel pain in joints and muscles or just want to boost your immune system,
make some Jamu or Golden Milk tea just before bedtime. Drinking turmeric tea in the morning
and evenings may make all the difference in soothing joint pain. Make sure and add black pepper as it
enhances bio-availability of turmeric as well as makes the tea invigorating. The maple syrup sets off
the earthy-acridness of the spice enough that the tea is simply delicious. Udo’s oil added at the end is full of DHA that helps with inflammation.

I use coconut milk because it is full of healthy fats and is so good for you! Turmeric tends to stain anything it comes into contact with, so be careful!

                                                                                                 -To your good health, Lee Newlin

serves 2

Ingredients
• 2 cups unsweetened coconut, flax, almond, hemp, soy milk or filtered water
• ½ teaspoon fresh turmeric powder
• 1 tsp cinnamon
• 1/4 tsp of freshly grated nutmeg
• 2 slices of fresh ginger
• black pepper (just a pinch)
• 1 tsp of fresh lemon juice
• 4 tsp. maple syrup or honey
• 1 tsp sesame oil or Udo oil (great for joints) (health food stores carries both)
Directions
1. Gently bring milk just to a simmer and whisk in all the ingredients, except the lemon,
sweetener and oil. Let sit for 5 minutes and then remove ginger slices.
2. Whisk in the lemon, oil and maple syrup just before serving hot.
3. For a frothy and creamy consistency use an immersion blender and blend for 10-15 seconds.
4. Top off with grated nutmeg and stir now and then as you drink so all the good stuff doesn’t settle to the bottom.

 

 

Spinach Curried Chickpea Soup

| February 5th, 2016

Our family loves curry and it loves us back with its protective compounds like turmeric which gives curry its yellow color. However, not all curries on the market contain turmeric, so be sure to read the label. This powerful soup is loaded with goodness and great flavor.-serves 6

To your good health, Lee Newlin

 

Ingredients
1 cup dried chickpeas making 3 cups cooked or 3 cups canned, drained and rinsed
1 1/2 tsp sea salt
1 medium onion, finely chopped (approx. 1 cup)
2 cloves garlic, minced
1 Tbsp curry powder with turmeric (Penzeys is a great spice company) add more if you like
1 pound small red-skin potatoes, cut in 1/2 inch dice
4 cups vegetable stock
2 cups unsweetened coconut milk (approximately one can)
1 medium organic zucchini, cut into 1/2 inch dice (around 2 cups)
6 cups spinach leaves or tatsoi chopped
Zest and  juice of 1 lime
Freshly ground black pepper to taste

Directions
1. In large pot, over medium high heat add onion and a little of the salt then sauté until softened about 4 minutes. When it begins to stick add a couple of tablespoons or so of water to release food. You don’t want to burn the food, just brown it some.
2. Add garlic and sauté for 1 minute using a little bit of water to stop any sticking.
3. Adjust heat to low and add curry powder, lime zest, a bit of salt and potatoes, stirring constantly and adding water as needed, cooking for 15 minutes
4. Slowly pour in stock and coconut milk; add chickpeas and zucchini bringing to a boil; reduce heat to simmer and cook 15 minutes more with a lid to cover slightly ajar to release steam build up, until potatoes and zucchini are tender.
6. Off heat, season with additional salt if needed, and black pepper to taste then stir in spinach and lime juice.
7. Taste and adjust flavor if needed with salt and/or black pepper and let sit covered for 15 minutes.

Glazed Carrot and Broccoli Salad-serves 4

| November 16th, 2015
Here is a great dish to bring to the holiday table and it’s healthy and delicious!
 
This is a beautiful dish that our family loves. Red beets, orange carrots green broccoli and salad greens make it a show stopper nutritionally and visually.
-To your good health, Lee Newlin
 
Ingredients
 
1 cup quinoa, rinsed well in a fine-mesh sieve
1/2 small yellow onion, chopped
2 cups of fresh broccoli tops only, broken into small pieces
 
3 tbsp apple cider or apple juice
3 tbsp maple syrup
1 tsp. salt and 1/4 tsp. freshly ground black pepper
2 medium carrots thinly sliced on a diagonal or julienned
1 medium steamed beet, peeled and diced
4 cups tender lettuce mix or Mesclun salad greens works perfect!
 
Dressing
1 tbsp apple cider vinegar
Zest of one small organic lemon
1 tbsp fresh lemon juice
2 tsp dried dill or 2 tbsp fresh
1/4 cup olive oil
 
Method
 
1. Preheat oven to 450°
 
2. Bring quinoa and 2 cups lightly salted water to a boil in a medium saucepan. Cover, reduce heat to low, and simmer until quinoa is tender, 10-12 mins.  When quinoa is done add onion and broccoli to same pan; cover and cook for 1 minute longer and let sit for 15 minutes. Transfer all to a large bowl; let cool.
 
3. In a medium bowl whisk 3 tbsp. apple cider, maple syrup, 1 tsp salt and 1/4 tsp black pepper then mix in carrots to coat. Lightly wipe a rimmed baking sheet with oil then scatter carrots and roast until tender, 15-20 minutes. Let carrots cool in pan while you make the dressing.
 
4. Whisk dressing ingredients in small bowl until blended.  Taste and adjust if needed.
 
5. To quinoa bowl add beets, carrots, and half of dressing and toss to coat.
 
6.  Just before serving, add lettuce and remaining dressing and toss to combine.
 

Cucumber Bok Choy Salad

| August 18th, 2015

The health benefits of cucumbers are remarkable even though some people think that they are just filled with water and nothing else. The nutritional profile of cucumbers is quite high making them one of the best foods to include in your healthful arsenal of great recipes. This flavorful, easy to make, refreshing dish makes a perfect summer meal as well as a cleansing detox combo with cucumbers and bok choy.  It has been a great summer dish in our home.  While a spiralizer (like what you see in the image above) makes this meal come together quickly, if you don’t own one you can just slice the deseeded cucumbers with knife.  Do place them on paper towels to absorb excess moisture.

-To your good health, Lee Newlin

Ingredients

1. 1/4 cup organic peanut butter
2. 1-2 tbsp maple syrup (depending on how much sweetness you like)
3. 1 tbsp tamari sauce
4. juice of fresh 1/2 lime
5. 1/2 tsp sea salt
6. 1/2 tsp chili sauce
7. 1 tsp toasted sesame oil
8. 2 bunches baby bok choy or 1 bunch regular bok choy
9. 1 English cucumber organic (leave the peel on as it has loads of vitamin C)
10. 2 green onions sliced thinly
11.1/2 cup green bell pepper sliced thinly
12. chopped cilantro and chopped raw peanuts

Directions

1. In a small mixing bowl combine peanut butter, maple syrup, tamari, lime juice, sea salt, chili sauce and toasted sesame oil. Chill in refrigerator.

2. Thinly slice bok choy into slivers, chop some cilantro and peanuts for garnish

3. Run cuke through a spiralizer or slice into half moon pieces

4. To remove as much liquid out of the cucumber as possible, place on several paper towels and chill for at least an hour in the frig. This procedure prevents a soggy salad.

5. When drained of excess water, combine cukes with boy choy, onions and bell pepper in a large bowl and toss gently and return to frig until ready to serve shortly.

6. Just before serving add peanut sauce, a bit at a time, to cucumber and bok choy tasting as you go.

7. Serve immediately garnished with minced cilantro and chopped raw peanuts

Swiss Chard with Garlicky Tomatoes

| September 3rd, 2014

Swiss Chard (2)
Serves 6-8

Swiss chard is a true cancer fighting food and is considered one of the healthiest vegetables you can eat. Among other benefits, it is very high in vitamins K, A, and C, magnesium, potassium and iron. Add this to your nutritional arsenal!

Ingredients

  1. 6 cloves garlic, chopped and allowed to sit for 10 minutes before cooking.
  2. 2 bunches of fresh swiss chard stemmed and leaves sliced thinly.  Dice stems.
  3. 1/3 cup extra-virgin olive oil
  4. 1 small onion, chopped
  5. 1 stalk celery, chopped
  6. 1 carrot, chopped ( I love how this sweetness balances the earthy flavor of the chard)
  7. Sea salt and freshly ground black pepper to taste
  8. 1 cup of dry white wine (don’t leave this out!)
  9. 8 cups of diced ripe tomatoes OR 2 (32-ounce) cans (I used roma)
  10. 2 dried bay leaves
  11. 6 basil leaves
  12. Sprigs of fresh thyme
  13. 16 oz. linguine or spaghetti style gluten free or regular pasta (try Bionaturae)
  14. Vegan parmesan cheese to sprinkle over each serving optional

Directions

  1. Start a large pot of boiling water to blanch greens
  2. Meanwhile in a separate large pot sauté onion and chard stems in oil med/high heat for 2 minutes then add garlic, celery and carrots, stirring often.
  3. Add salt and pepper and sauté all for about 5 more minutes.
  4. Add wine and reduce by half. This adds so much flavor
  5. Add tomatoes, bay and herbs and gently simmer on low for 45 minutes not covered. Stir often.
  6. Remove bay and thyme sprigs.
  7. Blanch chard leaves for one minute and carefully lift out of hot water into tomato mixture reserving water for pasta cooking.
  8. Simmer tomato mixture and chard leaves for 15 minutes.
  9. Start cooking pasta per package directions
  10. Once cooked, drain pasta then serve with the tomato chard mixture spooned over. 
  11. Parmesan sprinkled on top (omit for vegan)

 

Delicious Baked Quinoa Nosh

| May 8th, 2014

Baked Quinoa appetizers

Served at our Farm Dinner

These appetizers  are always such a surprise whenever we serve them to family and friends.  We introduced them at our last farm dinner and they were a big hit!  It would be a stretch to say they resemble Arancini, Italy’s beloved deep-fried risotto balls, as the ingredients in this recipe and cooking method are far better nutritionally.  In contrast, these are formed into little “football” shaped pieces then baked with a touch of oil.  You can add a handful of very finely chopped cooked leftover veggies like broccoli, asparagus, or cauliflower, depending on the season. They’re great with ripe avocado or drizzled with the chipotle adobe sauce below, our favorite.                                                                                   -To your good health, Lee Newlin

Ingredients

1.    2 1/2 cups cooked quinoa, at room temperature

2.    pinch red pepper flakes

3.    4 eggs, room temp. and beaten (or 1 cup of aquafaba, the liquid in canned garbanzo peas)

4.    1/2 teaspoon fine-grain sea salt

5.    1/4 cup  finely chopped fresh lemon thyme

6.    1 cup of scallions

7.    1/3 cup vegan Parmesan, a delicious parmesan subtitute-1 cup raw cashews and 1/4 cup nutritional yeast ground in food processor.  Save the remaining “cheese” and store in refrigerator

8.    3 cloves garlic, finely minced

9.    1 cup gluten free or whole grain bread crumbs

10.  A small amount of water, if needed

11.  1 tablespoon extra-virgin olive oil or clarified butter

Method

1.    Preheat oven to 400° 

2.    Combine the quinoa, pepper flakes, eggs, and salt in a medium bowl.

3.    Stir in the thyme, scallions, cheese, and garlic.

4.    Add the bread crumbs, stir, and let sit for a few minutes so that the crumbs can absorb some of the moisture. At this point, you should have a mixture you can easily form into football shaped croquettes.  If not add a little water but go sparingly.

5.    Using a sided baking sheet lightly oil the pan.

6.    Form the croquettes into oval shaped pieces, like a football and place on sheet.  With a oil mister or brush lightly add a bit of olive oil on top.   Do not crowd.

7.    Chill in frig for 15 minutes or overnight covered with plastic wrap 

8.    Bake for 20 minutes or until the edges begin to brown.  Do not burn.

9.    Remove from baking sheet and cool on a wire rack while you cook the remaining croquettes. Once cooled keep covered as not to lose any moisture from croquettes

 

Serve with Chipotle Sauce 

1.    ½ cup Vegenaise egg-less mayonnaise (I use this in place of other mayonnaise and the flavor is fantastic)

2.    1 tbsp chipotle adobe pepper canned

3.    2 T cilantro leaves

4.    1 garlic clove

5.    1green onion sliced

6.    1 t lime juice

Combine all in a food processor until finely blended, then chill. Serve with Quinoa patties that have been gently reheated.  Makes around 30-40 pieces

 

 

Notes:  The quinoa mixture keeps nicely in the refrigerator for a few days; you can make these into larger patties for a meal.

Spring Tide Asparagus Soup

| March 18th, 2014

(serves 4-6)

Ingredients

1 lb  green asparagus, cleaned and  trimmed.  Reserve tough ends for broth

1 large sprig of fresh thyme

1 bay leaf

1/2 cup chopped parsley

1 large bunch of scallions, green part set aside, reserve white part chopped (about 2 cups)

2 tbsp olive oil

1 cup of peeled and sliced potato

1/4 cup chopped fresh tarragon

Sea salt and pepper, to taste

3 tbsp fresh lemon juice, use more if it needs brightening

1/2 cup coconut milk  OR  1/3 cup vegan cream cheese  (to stir in at the end)

Directions

For Broth

In a large pot with 5 cups of water add asparagus ends, thyme, bay leaf, parsley and scallion greens only.

Add 1/2 tsp. of salt and bring to a boil.  Reduce to a simmer for 25 minutes. Strain it, pressing the solids to utilize all the flavors.  Discard the solids.  Set broth to the side.

For Soup

Snap off the tips of the asparagus where they break normally.  Reserve the tips while you  break the remaining “middles”  into pieces  roughly about an inch or two in length.

Over medium heat add olive oil in a large soup pot adding  the remaining white part of the scallions, asparagus middles, potato slices and tarragon at the same time.  Cook for 5 minutes or until potatoes are tender.

Pour the cooled reserved stock through a strainer right into the pot of asparagus and potato mixture and simmer for 5 more minutes.

Using a stick blender puree the finished soup until smooth.

Season with salt and pepper to taste, lemon and add asparagus tips and coconut milk simmering 5 minutes more.  Delay doing this unless you are going to serve immediately.  The bright green color fades when it sits too long.

-To your good health, Lee Newlin

Eat to Beat Arthritis Confetti Salad

| January 7th, 2014

 

 

This delicious salad is loaded with strong, anti inflammatory ingredients like raw walnuts, forbidden rice, dried cherries, celery and cayenne.  All of these ingredients are perfect for helping our bodies ease the aches and pains of osteoarthritis.  Brown and black rice are antioxidant-rich, but only black, forbidden rice contains anthocyanins, the purple and dark red pigments that add valuable nutrients to all berries. Anthocyanins antioxidants are associated with terrific health benefits, such as memory improvement and decreased risk of heart disease and cancer. 

 Coupled with the flavor of a power packed dressing, you’ll find this salad is fantastic for inflammation.  It’s perfect for gluten free, vegan and vegetarian friends —heck, it’s a salad everyone can love.                                         -To your good health, Lee Newlin

 

Ingredients

1 cup forbidden black rice (or short grain brown rice works nicely too)

1 cup frozen green sweet peas

1 organic unpeeled apple or ripe pear diced into small  pieces

1/4  cup dried cranberries or cherries roughly chopped

1/2  cup walnuts roughly chopped and very lightly toasted

1 large stalk celery diced  (celery has 20 anti inflammatory compounds, wow!)

1/2 cup sliced green onions finely chopped

1/8 tsp dried cayenne powder

Dressing

2 cloves garlic (minced finely)

1 tbsp maple syrup

1 tsp white miso (paste)

2 tbsp olive oil

2 tbsp balsamic vinegar

Garnish

2 tbsp sliced green onions or chives

4 tbsp lightly toasted sesame seeds

1 small carrot finely diced

Cook the rice in two cups of simmering water until tender, around 30 minutes. Over sink strain any water left over.  Fluff rice and let cool till just warm.

Gently toss the peas, apple, dried fruit, walnuts, celery, onion, cayenne and cooled rice together in a large bowl.

In a small bowl whisk together the ingredients for the dressing. Stir all into the rice just mixing  until all the ingredients are coated. Garnish with extra chopped onions, sesame seeds and carrot.

If you have time, allow rice to rest for at least eight hours or overnight in the refrigerator for flavors to come together. 

This is absolutely beautiful served in a buttercrunch lettuce leaf with avocado and thinly sliced red cabbage on top. Delissimo! 

Beautiful Layered Beet Salad

| June 26th, 2013

This has to be one of the most colorful, beautiful and vibrant salads that is loaded with nutrition and fights inflammation. I had marinated beets for the first time several years ago and never forgot just how wonderful they were with avocado.  Don’t forget- if you want to use different colors of beets roast and dress them separately so their color doesn’t bleed into the others.

Ingredients
1 pound fresh beets (red, golden or your choice)
1 tablespoon or more champagne white wine vinegar
1/2 teaspoon Celtic or sea salt
1 tablespoon extra virgin olive oil (make sure this is your best)
A large handful of cleaned young field greens or lettuce
1 ripe firm avocado sliced
1 teaspoon fresh lemon juice
Optional:  Blueberry chutney as featured in this photo

Directions
Clean and trim the greens to 1/2 inch from the beets and save greens for another meal
Place beets in a baking dish with water half way covering beets usually  an inch or so deep
Cover tightly and bake 350º 1 hour or until tender when pierced with a paring knife
Uncover, cool and cut the tops and bottoms off then peel.  The skins should slip off easily.
Dice the beets and sprinkle with the vinegar and the salt while beets are warm and let stand a few minutes to allow beets to absorb the flavors.

Taste and adjust with more vinegar or salt.  Toss with extra virgin olive oil.
Place beets on field greens then layer a few slices of avocado on top.
Scatter some of the blueberry chutney over each serving.
Drizzle olive oil and lemon juice over all and serve.

Blueberry Chutney (To use as a topping for the Marinated Beet Salad)

1 tablespoon olive oil
2 tablespoons minced shallot (a medium sized shallot)
2 teaspoons minced fresh ginger
1 medium garlic clove, minced
2 cups fresh blueberries
1/4 cup blueberry vinegar (Lee has an easy recipe) or red wine vinegar
3 tablespoons maple syrup
1/4 teaspoon Celtic or sea salt

Directions

Place a sauté pan over medium heat then add oil and shallot cooking until softened,  but not browned about 4 minutes. Add ginger and garlic and cook until fragrant, about 30 seconds.

Gently toss in blueberries, vinegar, maple syrup and salt and bring to a boil. Reduce heat and simmer until thickened, about 20 minutes.

Let cool to room temperature, pour into an airtight container and store in refrigerator for up to 2 weeks.

-To your good health, Lee Newlin

How Much Protein do Vegetarians Need?

| February 22nd, 2013

This pyramid courtesy of http://www.veganfoodpyramid.com/

The U.S. recommended daily allowance of protein is .8 grams per kilogram of bodyweight (.36 grams per pound) for the general population. (example: 140# person needs 83 grams a day) Keep in mind that athletes need more than others. You don’t need as much protein as most people think, and it’s easy to get what we do need from a half dozen, common foods, eaten just a little bit at a time throughout the day. Great examples are beans, nuts, seeds, grains, soy, and even greens.

So how do vegetarians get protein? Here are 10 sources.

1. Veggies: Greens pack a protein punch. One cup of cooked spinach has about 7 grams of protein. The same serving of French beans has about 13 grams. Two cups of cooked kale? 5 grams. One cup of boiled peas? Nine grams.

2. Hemp. Toss 30 grams of hemp powder in your smoothie and get about 11 grams of protein – just like that.

3. Non-Dairy Milk. 1 cup of almond milk can pack about 7-9 grams of protein. Eat with some fortified cereal and you’ve got a totally protein packed breakfast.

4. Nut Butter/nuts. A couple of tablespoons of either peanut butter, almond butter and cashew butter has 8 grams of protein. Amount is varied with individual nuts

5. Quinoa. Quinoa is gluten-free and has 9 grams of protein per cup.

6. Tempeh. (locally made in Asheville!), One cup of tempeh packs about 40 grams of protein! That’s more than 5 eggs or a regular hamburger patty.

7. Lentils. With lentils, you can make rice dishes, veggie burgers, casseroles and more. One cup cooked delivers a whopping 18 grams of protein!

8. Beans. They really are the magical fruit. With one cup of pinto, kidney or black beans, you’ll get about 13-15 grams of protein, a full belly and heart-healthy fiber.

9. Chickpeas, 12 grams/cup- Need a good hummus recipe?  Try mine!

10. Sprouted-grain bread. Ezekiel brand for example. There are 18 amino acids (including the essential 9) present in this unique bread – from all vegetable sources. You’ll get about 4 grams of protein in the bread alone.