Black Bean Pancakes

I’m very much into veggie burgers and love to make them, but it’s sometimes difficult to get the batter just right so that the burger will stay together and at the same time, not be too dry. After looking up a few black bean burger recipes online, I decided to combine the ingredients below. Rather than use store-bought breadcrumbs made from white bread, I decided to use a toasted sprouted whole grain bread as a thickener. Still, the taste was incredible, but the mixture was a bit soft and I didn't want to add more bread to the mix. So rather than add more thickeners or fight with the batter, I decided to make pancakes instead of burgers.

The first go around, this meant large pancakes which were delicious with a cucumber salad, and the second time, I decided to make them smaller, which makes them much easier to handle when cooking and which I believe would make them ideal for appetizers or finger foods. For lunch today, I spread mashed avocado on a kale leaf and topped it with two small pancakes and shaved carrots. The result was a very light and crunchy wrap. Red or green leaf or romaine lettuce leaves would make wonderful wraps too.

Black Bean Pancakes

1.5 c cooked black beans

1 c diced, sautéed onions

½ cup chopped roasted red peppers

2 slices Ezekiel sprouted grains bread, toasted and broken into small pieces

1 - 2 tablespoons Dijon mustard

1 egg

1 clove garlic, diced

1 t dried or 1 T fresh basil

sea salt and pepper to taste

Place all the ingredients into a food processor and process until the mixture is smooth but grainy. It can be refrigerated for several days at this point (and perhaps frozen, although I haven’t tried this yet).

Heat a skillet to medium and coat the bottom with a thin layer of grapeseed or coconut oil. Using an ice cream scoop, drop several servings of batter into the skillet, leaving enough room for them to spread. Using the back of a large spoon, flatten each scoop to ~1/4 - ½ inch thick pancakes.

When the bottom is lightly browned (~2-3 min), flip the pancakes and with the spatula, gently press them down. Continue to cook an additional 2 - 3 minutes, or until the bottom is brown and the inside is dry.

Serve the pancakes on a salad, in a whole grain wrap, or wrapped in a lettuce or kale leaf with mashed avocado and lemon juice and shaved carrots.

Warm Chickpea Salad with Zucchini Linguini

I’ve written before about how the texture of foods is sometimes as important as the taste and I’m finding more and more that I will eat certain foods more often if I prepare them a certain way versus another. One of these foods is zucchini. For years I’ve been eating it sliced or chopped in ratatouille or stir fries and I’ve been fine with it, but lately this is another vegetable that I’ve been playing with when I eat. For example, if I’m having it in salads, I will shred it and pile it on top or even mix it into grain dishes at the very end to give it a quick steaming.

The recipe below uses a method that many raw food enthusiasts use for making zucchini spaghetti, except it’s not made with a vegetable spiraler that is often used. It’s prepared with a vegetable peeler. It takes only a few short minutes to peel your way through a zucchini this way. I’ve tried two different peelers with different results. One produces very thin strips and the other slices them thicker.

Either way, the warm chickpea salad will lightly steam the zucchini when it’s piled on top, which will soften even the thicker strips. And if you’d rather not sauté the vegetables, simply mix the chickpea salad together raw and combine it with the zucchini that way.

You can also make extra chickpea salad and freshly peel additional linguini at your next meal; it really is a quick process. And maybe it sounds crazy, but for me, it’s more satisfying experiencing the zucchini as pasta rather than vegetable chunks–without all the side effects of starchy pasta!

1 T grapeseed oil

1 medium red onion, diced

2 ribs celery, trimmed and diced

1 large zucchini, washed and partially peeled

2 cups cooked chickpeas, rinsed and drained

fresh lemon juice

balsamic vinegar

olive oil

fresh parsley, chopped

fresh or dried basil and/or oregano

sea salt and ground black pepper

1 clove garlic, smashed and minced

2 - 3 large leaves of kale, tough stems removed and leaves chopped small (optional)

freshly grated parmesan cheese (optional)

Heat the grapeseed oil in a large skillet or Dutch oven, then add the onion and celery and sauté until soft, ~5 minutes.

Meanwhile, using a vegetable peeler, peel long strips of zucchini. Place the strips in a bowl and gently toss with ~1T lemon and/or balsamic vinegar, olive oil, sea salt, and black pepper to taste.

When the onions and celery are soft, add the chickpeas basil and/or oregano, lemon juice and/or balsamic vinegar, and sea salt and pepper to taste. Allow the chickpeas to heat through.

Add the garlic and kale to the skillet and mix until the kale wilts (if adding).

Plate some of the zucchini linguini onto plates and top with the chickpeas. Top with cheese if desired or additional fresh parsley.

Watermelon Slush

Isn’t it amazing how our tastes for foods change with the weather? As soon as the warm temperatures hit, my body suddenly wanted juicy, cool, refreshing foods, like plenty of fruits and vegetables. One of my favorite summer fruits is watermelon. It’s high in water and a good source of vitamin A, C, beta-carotene, and lycopene. The most common ways to eat it is right off the rind, or in fruit salad. The rind, by the way, is equally, if not more nutritious than the sweet red flesh, so it’s OK to cut into that when eating this fruit.

This is a cool treat that is so simple to prepare and it does the body good in so many ways. It’s perfect on a hot, humid afternoon. The kids will love this too.

Watermelon Slush

Remove the red flesh from the rind, cut it into chunks and place in a large bowl.

Mash the watermelon with a potato masher until small chunks remain, then mix well, cover the bowl (or transfer to another bowl) and place it in the freezer.

It will take several hours to get slushy and will freeze solid if left for longer. At the slushy stage, spoon it into cups or dishes and serve. If frozen solid, allow it to thaw to a softer consistency. Enjoy!!

Polenta with Salsa

I love polenta, even though I haven’t prepared it so much lately. For those of you who are unfamiliar with it, polenta is basically corn meal that has been cooked with water until creamy. Actually, if you’ve got the time, you can make your own polenta which is a fairly simple process, however already prepared is good too.

A couple of weeks ago, I discovered this quinoa polenta that incorporates black and red heirloom quinoa into the cornmeal so I decided it was time to make it again.

In the past, my favorite method for cooking polenta was sliced and layered with black beans, chopped tomatoes, seasonings, and a sprinkle of cheese, then baked in the oven. But this time, I made a simple salsa that I used to layer the lightly browned polenta rounds. It was light, delicious, and quick and simple.

Polenta with Salsa

1 large tomato, coarsely chopped

1 large cucumber, peeled and coarsely chopped

1 small red onion, coarsely chopped

1 clove garlic, minced

a splash of lemon juice and/or balsamic vinegar

sea salt and pepper to taste

1 package of polenta, sliced into ½” rounds

grapeseed oil

Add the tomato, cucumber, onion, garlic, lemon, balsamic vinegar, salt and pepper to a food processor and process until very finely chopped. Transfer to a bowl and chill.

Heat a skillet to medium high and coat the bottom with oil (the polenta will soak up the oil so only use what is necessary).

Lightly brown the polenta rounds on both sides - it should take a few minutes each side. Drain on a paper towel-lined dish.

To serve, spoon the salsa on top of the polenta and enjoy!

Comfort in Cauliflower and Millet

Since I got the original recipe for this dish from a client of mine who found it in the newspaper, I’ve made it three times. She had never tried millet, so I made it and brought it to our next meeting. It’s currently one of my favorite recipes. One, because I adore roasted cauliflower (which is one thing I changed with this recipe), and another, because I’ve never really cared for mashed (white) potatoes but like the idea of them as comfort food. This beautiful concoction, though, has the look and feel of mashed potatoes, but tastes even better, is much higher in protein, and provides all the benefits of a cruciferous vegetable, including fiber.

As mentioned, the original recipe called for boiling the cauliflower, however, I decided to roast it instead. I also substitute almond or nut milk for the soymilk and use it to replace the water, but any milk would work. I also recommend adding the caraway seeds. It adds a nice taste to the mild flavors of the millet and cauliflower.

Mashed Cauliflower and Millet

½ c uncooked millet, soaked for several hours and rinsed

1 c water

1 head cauliflower

1T grapeseed oil

1 teaspoon sea salt

½ teaspoon caraway seeds

½ to ¾ cup almond or other milk

Freshly ground pepper and nutmeg

1 tablespoon nutritional yeast flakes, optional

1. Preheat the oven to 350°F. Bring the water and millet to a boil in a small saucepan. Reduce the heat, cover, and simmer until cooked, ~10-15 min. Set aside.

2. Meanwhile, cut cauliflower into florets, coat lightly with the grapeseed oil and sprinkle with caraway seeds and a little salt. Transfer to a baking dish and roast in oven until tender, ~30 min. Transfer to a food processor.

3. Add the cooked millet and milk to the cauliflower. Blend until they reach the desired consistence, then add pepper and nutmeg to taste. Add nutritional yeast flakes if desired.

Chocolate Oat Pancakes

It’s not that often that I take the time to make pancakes for breakfast, but when I’m craving them, I give in. If they’re made from scratch using healthier alternatives to white flours and sugars, they can actually be both delicious and nutrient dense.

I think it must have been a full moon when I was craving the pancakes below, which is why I made them chocolate : ) You can even add chopped walnuts, pecans, or berries to the batter to add more fiber and enhance the flavor, texture, and nutritional value. Rather than the microwaveable options that provide little or no nourishment, try serving these to your kids with real maple syrup that will also pack in the minerals. They’ll think they’re getting a treat for breakfast!!

Chocolate Oat Pancakes

1 cup whole grain spelt flour (optional: replace 2 – 3 T of the flour with oat bran or ground flax seed)

1 cup oat flour

2 T unsweetened cocoa powder

¼ c plus 1 T sugar, such as sucanat or turbinado

1 t baking powder

1 t baking soda

1 t salt

1.5 cups almond or other milk

4 T melted butter or grapeseed oil

2 eggs, beaten

2 t vanilla

In a medium bowl, whisk the dry ingredients together. Combine the wet ingredients then gently fold into the flour mixture until well incorporated. Allow the batter to sit a few minutes.

Melt 1 teaspoon butter (or use grapeseed oil) in a skillet over medium heat. For each pancake, pour 1/3 cup of batter into skillet. Flip when the batter is set around the edges and the center is bubbling. Cook until the bottom is brown and the center is cooked. Serve with butter, maple syrup, fruit or yogurt.

Millet is My New Rice - Fried Millet

The other day, I was in the mood for fried rice but didn’t have the type of rice I wanted to use, so I “settled” for millet. Wow, I’m so glad I did. The flavors and texture were equally as good with millet and the nutritional value may even be better with this ancient grain.

Millet was actually the principle grain in China before rice became popular and is still relied on in Africa, Asia, and Russia. It’s gluten-free, high in protein, fiber, iron, magnesium and potassium and is a source of silica, which is important for maintaining bone health.

I find the creamy texture also great for making breakfast porridge and it makes a hardy addition to soups. The recipe below is colorful and oh so tasty!

Fried Millet

3 cups of cooked millet (cooked in vegetable broth)

grapeseed oil for sautéing and frying

2 c green cabbage, finely chopped

1 medium onion, finely chopped

1 large carrot, shredded

2 eggs, scrambled

2 – 3 T tamari or soy sauce

black pepper to taste

¼ c parsley, chopped

sesame oil for drizzling

1. Heat 1 – 2 T oil in dutch oven and add the cabbage and onion. Stir well and sauté until tender.

2. Add the carrot and continue to cook for a few minutes.

3. Move the vegetables to the side of the pan and add 2 – 3 T more of oil. Add the millet and mix to coat it lightly in oil.

4. Mix the vegetables and millet together and “fry” the mixture, allowing the millet to brown slightly.

5. Fold in the egg and parsley, then turn off the heat and drizzle with sesame oil. Serve hot/warm.

Shredded Beet and Jicama Salad

Beets – I love them. I love them roasted, juiced, and in salads, especially shredded. The other day felt balmy compared to the winter we’ve had and I’m already craving crunchy, refreshing salads. Not so surprising since I lived on warm bowls of something for the last few months.

So over the weekend, out of nowhere, I decided to combine shredded beets and jicama, a wonderfully, mild, slightly sweet, and crunchy root vegetable. The texture almost reminds me of a crisp pear. The combination was begging for something citrusy, so I added the last of my champagne-citrus vinegar, some freshly-squeezed orange juice, and sea salt. That was it (almost).

The result was so delicious that I already know what I’ll be eating a lot of this Spring and Summer. Not to mention that I’ll be getting a good arm workout from shredding the vegetables : ) Kidding aside, you can shred them in the food processor if you’d like, but in the time it takes to take it out, set it up, shred, empty, and wash, you could have done it by hand.

I still love my food processor, though. In fact, I used it to make dinner tonight which was a gluten-free pizza with a mustard greens and kale sauce that I love.

But here’s the recipe for the salad:

Shredded Beet and Jicama Salad

1 medium beet, shredded

1 medium jicama, shredded

1 T citrus vinegar

2-3 T freshly-squeezed orange juice

1 T olive or grapeseed oil

sea salt to taste

Combine all the ingredients, chill for 30 minutes or more, then serve. That’s it. Simple and delicious! I had to stop myself from eating the entire bowl.

It went well with a millet cauliflower “potato” dish and sautéed beet greens. I’ll be posting the potato recipe soon!

A Tempting Soy Dish

Soy is one of those foods that has confused me over the last several years. While I was a graduate student, I was drinking soy milk everyday, eating tofu as a protein source and would even use it to make chocolate mousse. I was also eating other forms of soy as well. It was regarded as a miracle food with a high quality plant protein and whose phytoestrogens were thought to be beneficial.

Then, I read that unfermented soy, such as that found in soy milk, textured soy protein, soy burgers, etc., was difficult to digest and high in toxins that prevented the absorption of minerals. In addition, if it wasn’t organic, it was likely genetically modified and heavily sprayed with herbicides/pesticides. As heartbroken as I was, I stopped eating all forms of soy. Gradually, I added back in fermented soy in the form of miso and tempeh and the occasional meal with tofu, which I was still unclear about.

Today, there seem to be two camps of people that either love soy or avoid it like the plague and I generally sided with the latter group, at least with regard to unfermented soy. Then last week, I read a post from Mark Hyman about his thoughts on soy that you can read here. In a nutshell, he believes that both the good characteristics and the bad qualities of soy have been blown out of proportion and most studies concluding that soy is dangerous were poorly designed and didn’t reflect normal consumption habits.

He also made a good point that I’ll paraphrase here: If you had the choice to eat a stir fry with tofu or a meal from a fast food restaurant, choose the stir fry for sure! It made so much sense to me. And his bottom line was to eat whole soy foods, such as edamame, versus processed soy that’s turned into burgers, cheeses, and ice cream, which in the end, are like any other processed food that contain unhealthy fats (and likely sugars and chemicals that don’t belong in our bodies).

So with that, I’ve posted a simple recipe below for tempeh, which can be found in most markets with the tofu. It’s a fermented soy product that I’ve combined with sautéed cabbage. It’s quick and delicious and a good source of protein, fiber, vitamins A, C, vitamin K, and folate from the cabbage (as well as lots of disease-fighting phytonutrients), and healthy fat.

Tempeh with Cabbage

1 T grapeseed oil

1 package of tempeh, sliced cross-wise

2 c each red and green cabbage, thinly chopped

1 – 2 T tamari or soy sauce

1 t sesame seeds

sesame oil

Heat the grapeseed oil in a large frying pan on medium heat. Add the cabbages and sauté for several minutes until tender. Push the cabbage to the sides of the pan and add the tempeh. Saute until lightly browned on all sides and heated through. Add the tamari or soy sauce and pepper if desired, then mix the cabbage and tempeh together. Remove from heat, sprinkle with sesame seeds and drizzle with sesame oil. Serve warm.

Vegetarian Shepherd's Pie

OK, I confess, I never really liked shepherd’s pie growing up. It was one of my least-favorite meals. If you’re unfamiliar with this dish, in it’s basic form, it begins with a layer of ground, cooked meat, followed by a layer of vegetables; which, for us, was creamed corn, then covered in a thick layer of mashed potatoes. The casserole is baked in the oven until the potatoes get a little crispy and in my family’s case, would be eaten with ketchup.

I have to admit, though, that I do like the concept of a layered casserole and so after talking with a yoga instructor of mine who told me about a delicious dish she had out one evening, I decided to make my version of this. There is no meat. The bottom layer is lentils and the middle, vegetable layer is mixed into this, although it could be layered.

And rather than white potatoes for the topping, I’ve used a combination of roasted cauliflower and a bit of grated cheese, or if you’d like to make this completely vegan, you can replace the cheese with sunflower seeds that have been soaked for several hours then rinsed and drained. I tried both versions of the topping and I liked them both.

The recipe got the thumbs up, although, I was told that the top layer should be much thicker next time. This would mean either doubling or even tripling the ingredients for cauliflower topping below. Just as an aside, cauliflower roasted with a bit of oil, sea salt and pepper is addictive! This dish almost didn’t happen because I came very close to eating all the cauliflower, so you might want to make extra!! I hope you enjoy it. : )

Vegetarian Shepherd’s Pie

1 c green lentils, picked through, soaked, then cooked in vegetable broth

1 T grapeseed oil

½ c chopped yellow onion

½ c celery, chopped

½ c fennel, chopped

2 medium carrots, chopped

2 – 3 large kale leaves, thick stems removed and leaves chopped

1 t dried basil or 1T fresh, chopped basil

2 c cauliflower florets

¼ c hard cheese, grated, such as parmesan or manchego, or ¼ c sunflower seeds, soaked for several hours then drained

sea salt and pepper to taste

Place cauliflower into a large bowl, then drizzle ~ 1T grapeseed or olive oil on top and sprinkle with sea salt. Toss the florets with your hands and place into a baking dish. Roast at 350°F, mixing occasionally, until it starts to lightly brown, ~35 – 40 minutes. Remove from the oven and let cool slightly.

Meanwhile, in a sauté pan on medium heat, add the oil and cook the onions for a few minutes. Add the celery and fennel and sauté a few minutes more, then add the carrots and cook an additional 5 minutes. Add the kale leaves, mix well and cook the mixture just until the kale wilts.

Transfer the sautéed vegetables to a food processor and process until it resembles a fine mixture. Add the lentils and the basil and mix well. Add sea salt to taste. Transfer to an oiled pie plate.

Add the cauliflower to the food processor and process until it begins to resemble mashed potatoes. Add the cheese and mix well. As an alternative to the cheese, add the soaked and drained sunflower seeds to the cauliflower and process together.

Evenly spread the cauliflower and cheese (or seed) mixture over the lentils and vegetables. Sprinkle with pepper.

Place the casserole, uncovered into a 350°F oven and bake until the top lightly browns, ~25-30 minutes.

Quinoa Burgers

A couple of weeks ago, I was craving a burger big time. However, I’ve noticed lately that my palate has been changing with regard to meat and I’m simply not enjoying it as much as I used to. So I put together the ingredients below for a quinoa burger that are loaded with veggies, spices and healthy, complete plant protein, from the quinoa and chickpeas.

I tried two versions, one with wild rice, which I had on hand, and another where I substituted cooked turnips–I think I was going for more of a potato pancake feel for that one. Both were equally satisfying and would go perfect with a warm mug of v

egetable soup or a crispy salad. Sitting in the middle of a multi-grain roll with a side of sweet potato fries sounds tempting as well! : )

Quinoa Burgers

2 c cooked chickpeas, drained and rinsed

¼ c wild rice, cooked (optional)

1 c quinoa, rinsed, soaked, then cooked in vegeta

ble broth

1 c onion chopped

½ cup celery chopped

1 c carrots, peeled and shredded

¼ c tahini

1 T oil

2 eggs

1 clove garlic, minced

juice and zest from 1 lemon

1 t sea salt

½ t tumeric

1 t cumin

1/2 t paprika

½ t coriander

½ t cinnamon

½ t ginger

Place the chickpeas and wild rice, if using, into a food processor.

Saute the onion and celery in a pan on medium heat until the onion is transluscent. Add the carrots and cook for 2 minutes more to heat through.

Add the sautéed veggies to the processor, then add the tahini, oil, eggs, lemon salt, and spices. Pulse until the ingredients are well mixed and the chickpeas are in small chunks.

Transfer the mixture to a mixing bowl, then fold in the quinoa. If the mixture is too wet, refrigerate it for about an hour. Spoon ~½ cup of the mixture and shape it into burgers. These can also be refrigerated at this point to be cooked later.

Heat the oven to 375°F. Place the burgers on a baking sheet lined with parchment paper. Bake for ~20 – 25 minutes, or until they start to get crispy. Let them sit for a few minutes to set.

Alternatively, add 1 T grapeseed oil to a frying pan on medium heat and cook the burgers a few minutes on each side until they are crispy and brown.

I’ve also skipped the wild rice, reduced the chickpeas by ~½ cup and added ½ cup of cooked turnips to the mixture and processed in a similar manner.

Vegetarian Stuffed Squash

Something I’ve been preparing regularly this Winter is stuffed squash. To me, it’s an ultimate comfort food: it provides that warm, soothing, stick-to-your-ribs feeling and at the same time, it can be super healthy, depending on the stuffing. The recipe below uses a vegetarian filling that I mixed together with vegetables, rice, and beans and makes a nice base that I would even use to make a vegetarian enchilada, or to pile on top of a bed of greens.

Vegetarian Stuffed Squash

Grapeseed or olive oil

1 acorn squash

1 medium onion, chopped

1 medium red pepper, chopped

2 stalks celery, chopped

1 T fresh or 1 t dried basil

1 large handful spinach leaves, washed and dried

1 cup cooked black beans

1 cup cooked brown rice (prepared in water or light vegetable broth)

1-2 cloves garlic, minced

sea salt and pepper to taste

1 large egg

grated parmesan cheese, optional

Preheat oven to 350°. Cut acorn squash lengthwise, lightly oil the flesh and place the halves in a baking dish, cut side down. Roast for ~45 min or until a knife inserts easily through the skin. Remove the seeds and leave the halves in the baking dish, cut side up.

Meanwhile, in a medium skillet, heat about 1 tablespoon oil over medium heat. Add the onions and cook for a few minutes. Add the celery and cook for several minutes more, then add the red pepper and basil. Cook for an additional 5 minutes.

Place the veggie mixture into a food processor with the spinach and black beans. Pulse several times until the spinach is incorporated. Transfer the mixture to a medium bowl. Add the brown rice, garlic, basil, sea salt and pepper.

Add the egg and mix well, mix in ~1/4 cup of cheese if using. Spoon the mixture into the cavities of the squash and sprinkle with additional cheese.

Bake at 350° for ~20-30 min. The stuffing recipe makes a bit more than is needed to fill one full acorn squash and can easily be scaled up.

This works well in butternut squash too. Make a cavity in the long portion of each squash half and mix the scooped out squash directly into the stuffing before filling. I actually prefer the butternut squash because it has a sweeter taste…

Happy Chinese New Year with Buddhist Delight!

Me, Li, and our friend Linda

My girlfriend Li, who happens to be a fantastic cook, invited me over last weekend to show me how to make Buddhist Delight. And since the Chinese New Year was coming, I thought it would be fun to have her show you how to make it as well!

I met Li about 12 years ago when I was a graduate student. She was always bringing in delicious food to share with her lab mates and she frequently invited me over to try some of her authentic Chinese cuisine. This is where I learned about lots of different vegetables used in Chinese dishes and has been my inspiration for much of my own cooking.

In the video above, Li explains the origins of Buddhist Delight and goes into the main ingredients that are essential to making it right. These include shitake mushrooms, which give the dish an underlying dose of flavor, and tofu prepared in a variety of ways, including fried and smoked.

To add some crunch and texture, vegetables like bok choy, squash, carrots, and cabbage are added. The result is the delicious dish above that can be eaten as is or over rice. And if being served for Chinese New Year, Li explains why she would serve this dish in a bowl with a fish pattern. It’s all good. I hope you watch and enjoy!!

Anytime Bars

As I mentioned in a previous blog, I’m loving The Cancer-Fighting Kitchen by Rebecca Katz. Every recipe I’ve tried has turned out great and I’ve even shared some muffins from the cookbook at one of my seminars.

The recipe below makes a granola-like bar with oats, nuts, and fruit. What I like about them is that they are low in added sugar aside from the fruit (the recipe below actually calls for less than the original recipe) and they turned out delicious even when I made substitutions such as using all whole-grain spelt flour instead of some of the white flour the recipe called for. This time, I also substituted dried plums (prunes) for the dried apricots and added shredded coconut as was suggested and they were equally as good.

These would make a great after-school snack for kids or a great addition to their lunch box. I enjoy these with a cup of tea and will have one before or after my yoga class.

Anytime Bars

1 c raw pecans or walnuts

1 c raw whole almonds

¼ c whole grain spelt flour

2 T ground flax seeds

¼ t sea salt

1/8 t baking powder

1/8 t baking soda

¼ cup old-fashioned rolled oats

1 c pitted Medjool dates, chopped

1 c unsulfured, dried apriots or dried plums (prunes), chopped

2 T shredded coconut

1 egg

3 – 4 T real maple syrup

1 t vanilla extract

Preheat the oven to 350°F. Lightly toast the pecans on a pan lined with parchment paper for ~7 – 10 minutes. Toast the almonds in a similar manner. Turn the oven down to 325°F.

Combine the flour, flax seeds, sea salt, baking powder, baking soda and rolled oats in a food processor and pulse a few times until mixed. Add the nuts and pulse a few times to coarsely chop. Add the dates, plums or apricots, and coconut and pulse until a coarse, well-chopped mixture is formed.

In a large bowl, whisk the egg, maple syrup and vanilla extract. Add the nut and fruit mixture and combine thoroughly. Spread the batter evenly in an oiled 9-inch, or equivalent baking dish. Bake for 25 to 30 minutes, then let cool before cutting into bars. Store in an airtight container.

Jicama, Cucumber, and Citrus Salad

With all the warm, cooked foods I’ve been eating lately, I was in the mood for something crunchy and refreshing. A couple of weeks ago, some friends brought back a couple of nice star fruit for me from their trip to Florida and I decided that a refreshing fruit salad was in order.

Technically, this salad isn’t completely fruit since it includes jicama, a root vegetable often used in Mexican cooking. It has a very mild flavor and a texture that resembles a firm pear. Jicama is low in calories and high in fiber and vitamin C. The star fruit are slightly sweet and a little bit tart and have citrusy notes to them, which makes them incredibly refreshing.

I combined the jicama with chopped cucumber, the star fruit, some diced, dried apricots and chopped basil. The final touch was a citrusy dressing that added a little bit of a zing to the mostly mild flavor of this salad. Since I don’t often buy star fruit, this time of year I would also try oranges as a substitution.

Jicama, Cucumber, and Citrus Salad

1 medium jicama, peeled and chopped into bite-sized cubes

1 large cucumber, peeled, seeded and chopped

1 star fruit, orange or other citrus fruit

¼ c dried apricots, chopped into very small pieces

¼ cup mild vinegar, I used an orange, Muscat, champagne vinegar

1 T honey, agave, or maple syrup

2 – 3 T water

a squeeze of fresh lime juice

pinch of sea salt

2 T finely chopped, fresh basil

Combine the jicama, cucumber, citrus fruit, and dried apricots in a bowl. In a separate bowl, whisk together the vinegar, sweetener, water, lime juice and sea salt. Pour the dressing over the salad and mix well. Stir in the chopped basil. Let sit in the refrigerator an hour or so for the salad to soak up the dressing.