Arugula Salad

Arugula Salad

Ingredients

  1. Arugula
  2. Avocado
  3. Tomato
  4. Walnuts
  5. Lemon
  6. Garlic
  7. Fresh Pepper
  8. Sea Salt
  9. Olive Oil

Instructions

Put the arugula, tomatoes, chopped or crushed garlic and avocados together and then squeeze the lemon over the top. I really like Pampered Chef’s lemon juicer for this.

Then add the fresh pepper and sea salt….not too much! The taste will intensify as it sits.

I sprinkle a tiny bit of olive oil….about ½ of the cap full for 2 of us.

Add the walnuts and let it sit while I make whatever else we’re eating. Refrain from thinking you need lots of oil and salt; a little goes a long way. The less of these 2 ingredients you can use and still love it, the better. Yum!

About the Recipe

This is a very “individual taste” recipe. You have to find the proportions that you like. I used to buy arugula in the prepackaged bags because I am lazy and hate to have to wash and clean greens and I would use ¼ of a bag per person, for a normal sized salad, and ¼ avocado, 8 to 12 cherry tomatoes, ¼ lemon, one good sized garlic clove and about a tablespoon of walnuts; all per person. You will find the proportions that you and your family find yummy. Now I grow all my own arugula aeroponically and I don’t have to wash it and its WAY better than anything store bought!

The tomato, avocado and lemon make the salad really juicy so #1, you don’t need very much oil…just a splash and #2, it can get soggy, so make it right before you’re going to eat it.

The freshness of the ingredients really makes a difference. I like to use super juicy tomatoes; either the little organic cherry or grape ones or the smallish ones, still on the vine. (if you have Trader Joe’s near you, you know what I’m talking about.) I like them cut into quarters for maximum surface area. If you’re using the ones on the vine, of course, you’ll want to think about that size. I cut the avocados in smallish cubes and chop the walnuts…not super fine; sometimes I’ll just crush them with my hands. See what you like. Some people like to toast the nuts.

The Benefits of Arugula

Arugula, also known as rocket and rucola, is a less recognized cruciferous vegetable that provides many of the same benefits as the better-known vegetables of the same family – broccoli, kale, and Brussels sprouts. Arugula leaves are tender and bite-sized with a tangy flavor. Along with other leafy greens, arugula contains very high nitrate levels (more than 250 milligrams/100 grams).

High intakes of dietary nitrate have been shown to lower blood pressure, reduce the amount of oxygen needed during exercise, and enhance athletic performance. Wow! Eat more arugula! I like to put it on pizzas, sandwiches…really most dishes. It’s also great in a morning smoothie. Let me know how YOU like to use it!

Joy and Janis Make Holiday Gluten Free Pankcakes

Joy and Janis Make Holiday Gluten Free Pankcakes

Ingredients

  1. 1 cup Pamela’s Gluten Free Pancake & Baking Mix (or other brand of your choice)
  2. 1 cup gluten free flour mixture of your making (I used coconut, almond, teff and chick pea)
  3. 1/2 cup gluten free oats, uncooked
  4. 1/2 cup quinoa, cooked
  5. Handful each of chopped walnuts and sliced almonds
  6. 2 tablespoons of seed mixture (chia, flax, hemp)
  7. 1 teaspoon cinnamon
  8. 1 egg, beaten (or powdered egg replacer for vegan)
  9. 1 banana, mashed
  10. 1 tablespoon melted ghee (or coconut oil for vegan)
  11. 1 teaspoon vanilla
  12. 1 teaspoon ghee (or coconut oil)
  13. Pure maple syrup (or syrup of your choice)

Instructions

Pre-heat a griddle or frying pan on the oven at medium heat for approximately 7-10 minutes.

You can test the heat of the griddle/pan by dropping a small amount of batter onto it. When it sizzles, the griddle/pan is ready.

Mix together the dry ingredients, lightly. Add beaten egg (or egg replacer), mashed banana, melted ghee (or coconut oil) and vanilla to the mixture and stir until mixed, taking care not to over handle.

Once the griddle/pan is at optimum heat, place the additional ghee or coconut oil on it and distribute evenly with a spatula/pancake turner.

Ladle the batter onto the griddle/pan in the size of your choice: tablespoon for “silver dollar” pancakes or a 1/4 cup measuring cup for larger pancakes. Once you see the pancakes bubbling up from the griddle/pan, turn over with spatula/pancake turner. Wait a similar length of time and then remove pancakes from griddle/pan.

Serve with pure maple syrup (or the syrup of your choice), with optional room temperature ghee or coconut oil. Berries can also be added to make them even more festive and delicious! Even better is to pair them with a mimosa!

Notes:

My sister, Janis, has perfected this recipe. It’ a perfect combination of healthful ingredient and deliciousness! It wouldn’t be a holiday morning without her making batches and batches of these for everyone! Getting all of these grains, nuts and seeds in your diet is so helpful for brain & heart health as well as managing weight. Thanks, Janis!

Joy Makes Veggie Twice Baked Potatoes

Joy Makes Veggie Twice Baked Potatoes

Ingredients

  1. Potatoes! (In the recipe, we use large russet potatoes and Yukon Golds but you could also make bite sized ones with small potatoes!)
  2. Olive oil, coconut oil, Earth Balance
  3. Sea salt
  4. Almond Milk
  5. Black pepper
  6. Garlic
  7. Cooked broccoli chopped
  8. Green onion chopped, shallots, red pepper, veggie bacon bits, faux cheese or sour cream…whatever you love! (Optional)

Instructions

Preheat oven to 400 degrees. Cover baking sheet with parchment paper. Set aside.

Wash the potatoes; pat them dry with paper towel.

Place potatoes onto baking sheet. Bake until softened, should be able to pierce easily with a fork. Remove from oven and allow the potatoes to cool.

Once cooled, using a paring knife cut the top off the potatoes and scoop out the potato, leaving the skin and a thin layer of potato for support. Place the scooped out potato into a mixing bowl. Place the potato skins back onto the baking sheet.

Once all potatoes have been scooped, mash up the potato in the bowl using either a masher or a fork.

Pour in the almond milk and continue mashing. Should become creamier and softer. Use more if needed to reach desired consistency.

Add in the broccoli, garlic, green onion and any other add ins you want to use. Stir to combine. Add in the black pepper and garlic salt to taste. Stir to combine.

Spoon the potato mixture back into the potato skins. Add extra on top so the filling comes out of the top of the potato.

Place baking tray back in oven and cook for an additional 10 minutes until the top of the potatoes are slightly crispy

Serve immediately and enjoy! Along with Caesar Salad, this is another dish that we ALWAYS have on Christmas Eve. Potatoes and broccoli have so many health benefits that I always feel good about this dish. Keep in mind, however, that as you add the faux cheese, faux sour cream and Earth Balance, you are adding fat calories…. still better for you than the dairy alternatives but fat, nonetheless.

Joy Makes The Ultimate Vegan Nog

*adapted from…really stolen from: The Artful Vegan: Fresh Flavors from the Millennium Restaurant one of our favorite restaurants AND cookbooks…you should get it!

When I was learning about vegetarian eating, back in college, The Vegetarian Epicure was one of my favorite cookbooks and I used many of their holiday recipes including one for FABULOUS eggnog. Alas, it relies on eggs and heavy cream for it’s brilliant flavor and that just can’t make the cut on “Cook With Joy”.

Several years ago, after doing a cooking demo for over 100 people, complete with samples for all, the organizers gave me the Artful Vegan cookbook and I have loved, loved, and loved trying the recipes. Some are pretty involved but others, like this one, are fairly straightforward. I share it with you today!

Joy Makes The Ultimate Vegan Nog

Ingredients

  1. 12 oz. silken tofu
  2. 1 very ripe banana
  3. 1/3 c pure maple syrup
  4. 1 ½ T pure vanilla extract
  5. ¼ t salt
  6. ¾ t ground cinnamon
  7. ½ t ground nutmeg, plus more for garnish
  8. 1 c almond, soy or rice milk
  9. 1 c rice milk
  10. 1 ½ c soy milk

Instructions

Combine everything in a blender and blend until smooth and frothy! Use extra nutmeg (I like fresh!) for garnish. Can keep in fridge for 2 days.

Just like the Lemon Drops, eggnog is not a “health food” BUT, this recipe does replace the higher fat, dairy-based options out there and can help you stay more aware of what you’re up to, with regard to eating a more plant-based diet.

Cheers!

Arugula Salad

This is a very “individual taste” recipe. You have to find the proportions that you like. I always use the arugula I grow from my tower garden, it is by far the best I have ever had.

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Joy Makes Veggie Broth

Joy Makes Veggie Broth

Ingredients

  1. 2+ large onions, diced
  2. 1 large parsnip
  3. 1 large turnip
  4. ¼ bunch parsley
  5. 1 large potato (or peelings)
  6. 1 corncob or whole ear
  7. Squash seeds and/or pea pods, if available
  8. 1 broccoli stalk, cut up
  9. 2 cloves of garlic
  10. 2+ large carrots, sliced
  11. 2+ stalks of celery with lots of leaves
  12. Any other vegetable leftovers like the tops of leeks, ends of mushrooms, scallion greens, zucchini
  13. 2 outer lettuce leaves
  14. 2 bay leaves
  15. 3 sprigs of fresh thyme and other assorted fresh herbs
  16. 1 tsp. basil
  17. ½ tsp. celery seed
  18. Pinch of salt
  19. 1 tsp. whole peppercorns

Instructions

Always use firm, fresh vegetables or wash & store in Ziploc freezer bag.

Trim off ends and cut into 2-4 inch pieces (more surface=more flavor)

Sauté all small vegetables in bottom or large (16 quart) stockpot with water, adding garlic and herbs until the veggies “sweat”.

Add enough water to cover and bring to a boil. Add water until the desired amount of stock is reached. Reduce to a simmer and continue for an hour or more…allows all the flavors to come out.

Remove large veggies with strainer and a finer strainer or cheesecloth for the final straining.

For a richer stock, continue to simmer after removing veggies.

When finished cooking and straining, place entire pot in a sink filled with cold water (ice will speed up the process)

Place in refrigerator with a large spoon upside down to prop up the lid to allow air to circulate. (don’t cover until stock is cool)

Freeze what you won’t use within a few days. Large & small containers for various uses and ice cube trays for sautéing.

Benefits

Vegetable broth serves as a base for many soups, stews, casseroles, etc. but it can also stand alone as a beverage. I’ve substituted it for coffee.

People are largely ignorant about vegetable broth health benefits. Some of the pronounced vegetable broth health benefits include:

Low in Calories: Veggies, by their very nature, are low in calories. Not adding any oil, assures this low-calorie property. Stress Busters:. The vitamin C content of vegetables is known to work effectively in curbing the activities of stress producing molecules. Vitamin C and other important antioxidants halts the flow of free radicals through the body. The high vitamin content of vegetables also protects the body from oxidative stress.

Weight Management: The vegetable broth aids in weight management by serving low calories with high nutrient content. When used as a base in the preparation of soups, stews, etc., it can actually boost the dish’s nutritive and flavor value, while not adding extra calories. Having broth as a snack between meals can help to curb the appetite without consuming extra calories.

Added Benefits: Many health professionals feel that all broths can enhance gut health. With anti-inflammatory and anti-allergic properties, the quercetin content of onions makes it an important ingredient in this stock as it decreases intestinal permeability through a ‘sealing’ effect. Garlic is anti-inflammatory and antimicrobial across body systems and has anti-candida and anti-cancer properties. By using mushrooms in your stock you get a wonderful dose of intestinal membrane-healing zinc; they also contain immune-boosting polysaccharides. All three vegetables are also naturally rich in prebiotics that promote the growth of healthy bacteria in the large intestine.

Vegan Pumpkin Risotto with Sage

Vegan Pumpkin Risotto with Sage

Ingredients

  1. 5 c (low sodium) veggie broth
  2. 3 T olive oil
  3. 1 small yellow onion, finely chopped
  4. 1 clove of garlic, minced
  5. 1 c Arborio rice
  6. 1 c canned pure pumpkin puree
  7. 1 t sea salt
  8. ½ tsp nutmeg (I like freshly grated)
  9. freshly ground pepper
  10. ½ T chopped fresh sage

Instructions

First, bring the broth to boil in a saucepan and then let simmer, while you prepare the rest of the dish.

Sautee the onion in the olive oil until soft…3-4 minutes.

Add the garlic and cook for a minute and then add the rice and 1 c of the hot broth, reducing the heat so that the mixture simmers. Stir often and, as broth gets absorbed, add another cup. Continue with this process, until all the broth has been absorbed. (About 20 minutes)

Stir in pumpkin, salt & nutmeg (if using fresh nutmeg, use a fine grater).

Season with fresh pepper, top with fresh sage. (After making this, I think it would be better with the sage stirred into the mixture and I would probably use a large onion and at least 2 more cloves of garlic)

This delicious recipe was adapted from a recipe from Chloe Coscarelli.

A Little about this Dish!

Okay, first of all…this is a fabulous fall dish! Now that I’ve made it, I’m going to have it as the first course of our Thanksgiving dinner. It’s really simple and the taste PLUS health benefits are fantastic!

People are a little confused about Risotto. Many confuse Arborio rice with Orzo…shaped similarly but Orzo is a wheat product and Arborio rice is a type of rice whose nature makes it super absorbent without it becoming soggy so makes it really easy to imbue with intense flavors. The other thing about risotto is that most recipes call for cream, butter and cheese…not the healthiest nor weight friendly way to make it but THIS recipe is completely vegan and the addition of pumpkin, sage, garlic and onion, really pack a super nutritional “punch”!

Arborio rice is high in protein, good carbohydrates, vitamins and minerals. Of course brown rice has a better nutritional profile but as an Italian choice, it sure beats pasta.

Pumpkin is super high in beta-carotene (the highest of any vegetable), which converts to vitamin A…great for eyesight & cardiovascular protection, potassium: fantastic for recovery from exercise (higher than bananas!) and vitamin K, a cancer fighter. Sage has been found to have flavonoids and polyphenols beneficial to brain health as well as anti-oxidant and anti-inflammatory properties. Top this off with the anti-viral, anti-bacteria, anti-cancer properties of onion and garlic and we’ve got a winner! (a little side note about onions: the outer layers are highest in the anti-oxidant quercetin, so be careful not to “over-peel”)

Gluten Free Bagels with Dairy Free Cream Cheese & Faux Lox

Gluten Free Bagels with Dairy Free Cream Cheese & Faux Lox

Ingredients

  1. Sami’s Kitchen Gluten Free Bagels (or any brand you like)
  2. Kite Hill Dairy Free Cream Cheese (or any brand you like)
  3. Thinly sliced red onion
  4. Capers
  5. The best, most beautiful tomatoes you can find

Instructions

Toast split bagel while prepping the other ingredients. This will be super fast.

Most important: make sure the onion and tomatoes are really thinly sliced.

Once the bagel is toasted, spread with the “cream cheese”, press the capers and red onion slivers into the cheese and top with the tomatoes, layering them, mimicking the look of lox. Yum!

Benefits

Growing up in a small town, I didn’t know what bagels and lox were but once I discovered them, I was in love! Such a great way to start a lazy weekend morning! THEN…I learned that gluten, dairy and raw fish were not so good for me…boo! This recipe gave me back this guilty pleasure without all of the downsides. With the holidays coming up, This recipe is a perfect crowd pleaser AND, is something you can prep and let your guests assemble as they stumble out of bed. Make a pot of coffee and/or a pitcher of mimosas and you will be known as the best hostess ever!

So, just a few health notes: Benefits! You know how I rave about onions and tomatoes…so many antioxidants. Lycopene is the best known antioxidant in tomatoes and is associated with reduction in the risk of many cancers, improved bone health and cardiovascular function. Tomatoes are also high in Vitamin C, biotin, molybdenum, vitamin K and many other vitamins and minerals. Onions are loaded with anti-cancer, anti-fungal and overall disease preventing nutrients. You can read more about these 2 amazing foods at www.whfoods.org. Capers are a little known power house full of vitamins, minerals, anti-oxidants and fiber. They are particularly beneficial for hair and skin health and are helpful for reducing rheumatism, diabetes, congestion and flatulence!

Gluten Free Bagel Vegan Cream Cheese Faux Lox

 

Dairy links to cancer: (this info is from www.drmitraray.com)

I recommend two excellent best-selling books by Prof. T. Colin Campbell, ‘the father of nutritional biochemistry ‘are The China Study and Whole. These books describe decades of research linking cancer with the consumption of casein (the predominant protein in dairy), and animal food consumption in general.

The New York Times calls the China Study “the Grand Prix of Epidemiology” –http://www.nytimes.com/1990/05/08/science/huge-study-of-diet-indicts-fat-and-meat.html. –http://well.blogs.nytimes.com/2011/01/07/nutrition-advice-from-the-china-study/?_php=true&_type=blogs&_r=0 http://nutritionstudies.org/no-whey-man-ill-pass-on-protein-powder/

Also here is a quick list of papers on the topic.

[1]. Rohrmann S, Platz EA, Kavanaugh CJ, et al. Meat and dairy consumption and subsequent risk of prostate cancer in a US cohort study. Cancer Causes Control 2007; 18: 41-50.

[2]. Mitrou PN, Albanes D, Weinstein SJ, et al. A prospective study of dietary calcium, dairy products and prostate cancer risk (Finland). Int J Cancer 2007;

[3]. Willett WC. Nutrition and cancer. Salud Publica Mex 1997; 39: 298–309.

[4]. Chan JM, Stampfer MJ, Ma J, et al. Dairy products, calcium, and prostate cancer risk in the Physicians’ Health Study. Am J Clin Nutr 2001; 74: 549-54

[5]. Tseng M, Breslow RA, Graubard BI, Ziegler RG. Dairy, calcium, and vitamin D intakes and prostate cancer risk in the National Health and Nutrition Examination Epidemiologic Follow-up Study cohort. Am J Clin Nutr 2005; 81:

[6]. Veierod MB, Laake P, Thelle DS. Dietary fat intake and risk of prostate cancer: a prospective study of 25,708 Norwegian men. Int J Cancer 1997; 73:

[7]. Grant WB. An ecologic study of dietary links to prostate cancer. Altern Med Rev 1999; 4: 162-9.

[8]. Kushi LH, Mink PJ, Folsom AR, et al. Prospective study of diet and ovarian cancer. Am J Epidemiol 1999; 149: 21-31.

[9]. Fairfield KM, Hunter DJ, Colditz GA, et al. A prospective study of dietary lactose and ovarian cancer. Int J Cancer 2004; 110: 271-7

[10]. Schwartz GG, Hulka BS. Is vitamin D deficiency a risk factor for prostate cancer? (Hypothesis). Anticancer Res 1990; 10: 1307-11.

[11]. Miller A, Stanton C, Murphy J, Devery R. Conjugated linoleic acid (CLA)-enriched milk fat inhibits growth and modulates CLA-responsive biomarkers in MCF-7 and SW480 human cancer cell lines. Br J Nutr 2003; 90: 877-85.