Stuffed Grape Leaves

 

     If you have been following me for any length of time, you might have come to the conclusion that I love food. Well, you wouldn’t be wrong about that. I don’t just love food, I love experiencing food from any and every culture I encounter. I even have an entire bookshelf devoted to cookbooks that include recipes from around the world and from ancient history. Some of my favorite recipes come from the Middle East, and this is one of my favorites. 

     In Greece, they are called Dolmades, in Turkey, they are called Dolmas, and in Lebanon, they are called Warak Enab. But here, we simply refer to this amazing appetizer as Stuffed Grape Leaves. Traditionally, these are served either hot or cold and for just about any occasion. I like to keep them in my fridge for a healthy and savory snack. But they do take a lot of time and effort. Though if you recruit your friends and/or family to help roll them, it goes by much faster. 

     Basic Recipe for Stuffing Grape Leaves

1 jar Grape Leaves about 60-70 in brine

Stuffing of your choice (recipes below)

½ cup Olive Oil

5-6 cups Water

¾ cup Lemon Juice

Prep Grape Leaves & Stuffing

    1. Remove the grape leaves from the jar, and soak them in a large bowl of boiling hot water for a few minutes. Drain the grape leaves in a colander and stack them on a plate.

    2. Prepare your stuffing (recipes below).

    3. Don’t forget to soak your rice in water for 15 minutes before preparing your stuffing.

Stuff & Wrap Grape Leaves

    1. To stuff and roll the grape leaves, lay a grape leaf flat on a cutting board, scoop out a little less than 1 teaspoon of the rice mixture into the center of the grape leaf.

    2. Carefully fold in the sides and loosely roll it like you would when making a wrap. Repeat until all the stuffing has been used and place the wrapped grape leaves on a tray while wrapping. It will make about 60 rolls.

Cook the Stuffed Grape Leaves

    1. Line the bottom of a large pot with sliced tomatoes (sliced potatoes are also a good option) and season with salt/pepper.

    2. Neatly arrange the stuffed and rolled grape leaves in rows, alternating directions, to completely cover the circumference of the pot. Make sure to tightly pack them in the pot to prevent them from floating up and unwrapping during cooking.

    3. Drizzle each layer with olive oil (you’ll need about ½ cup for the whole opt) and season with salt and pepper to taste.

    4. Place a plate upside down on top of the grape leaves in the pot. Next use something to weigh it down (a second plate works well or a bowl full of water). This will hold down the grape leaves in place, and prevent floating while they are cooking.

    5. Add enough water (about 5-6 cups) to completely cover the grape leaves and the plate. Then cover the pot and cook on medium heat for 30 minutes, until most of the water is absorbed and the rice is cooked.

    6. Add ¾ cup lemon juice on top of the grape leaves, then cook on low heat for an additional 45 minutes.

    7. Remove from heat and let rest for 30 minutes. Transfer to a dish and enjoy warm or at room temperature.

My Tips  

Rice- Most people use white rice for their grape leaves because it doesn’t take as long to cook. Using brown rice risks overcooking the leaves. If you want to give brown rice a go, try Thai or Basmati Brown Rice, both of which have shorter cooking times.

Fresh Grape Leaves- If you’re lucky enough to know someone that grows grapes, or are able to harvest your own. Blanch fresh leaves in boiling water for 5 minutes. This will make them much easier to roll.

Stuffing the Leaves- Don’t roll your leaves too tight or add too much stuffing. You’re rolling uncooked rice which will expand as it cooks. While we all love the stuffing, we don’t want it to expand too much and cause a huge mess.

Lining the Bottom of the Pot- Don’t forget to line the bottom of your cooking pot before putting the grape leaves in to cook. If you don’t then you risk burning the bottom layer of grape leaves. Some traditional things used to do this include sliced tomatoes, sliced onions, sliced potatoes, more grape leaves, and the occasional rack of lamb (obviously not a vegetarian option).

Aren’t These Usually Made With Meat?- Yes and no. Each Mediterranean country has it’s own variety of traditional recipes for this dish. Some countries have multiple recipes. I prefer the Lebanese styles, both the traditional vegetarian stuffing and the traditional lamb/beef stuffing, so that’s what I based these recipes on.

And now, on to the stuffing recipes!

     

1. Traditional Vegetarian Stuffing

     Made with short-grain rice, tomatoes, parsley, green onions, green peppers, garlic and crushed red pepper, with lemon juice and olive oil. There are quite a few variations of this recipe from different countries, but this traditional Lebanese recipe is my favorite.

Traditional Vegetarian Stuffing

2 cups Short Grain Rice, pre-soaked for 15 minutes

1 large Tomato, finely chopped

1 bunch Parsley, finely chopped

1 bunch Green Onions, finely chopped

¼ Green Pepper, finely chopped

2 cloves Garlic, minced

Salt and Pepper to taste

¼ cup Olive Oil, divided

Instructions:

     Combine the rice, tomatoes, parsley, green onions, green peppers, and garlic. Season with salt and pepper and drizzle 1/4 cup of the olive oil over the mixture. Toss well to combine. 

2. Some Like It Hot!

     Spicy food can be such a treat! This recipe is such a great alternative to the traditional one without losing any of the traditional flavors. This one is especially great served with plain Yogurt.

Hot and Spicy Stuffing

2 cups Short Grain Rice, pre-soaked for 15 minutes

1 large Tomato, finely chopped

1 bunch Parsley, finely chopped

1 medium Red Onion, finely chopped

1 Jalapeno (or try a hotter pepper for more heat), finely chopped

2 cloves Garlic, minced

½ teaspoon Cayenne, ground

Salt and Pepper to taste

¼ cup Olive Oil, divided

Instructions:

     Combine the rice, tomato, parsley, red onion, peppers, garlic, and cayenne. Season with salt and pepper and drizzle 1/4 cup of the olive oil over the mixture. Toss well to combine. 

3. Lovely Lentils

     This version uses Lentils to give a nice protein boost. 

Lentil Stuffing

1 cup Short Grain Rice, pre-soaked for 15 minutes

1 cup Green Lentils, pre-soaked for 15 minutes

1 bunch Parsley, finely chopped

1 medium Yellow Onion, finely chopped

2 cloves Garlic, minced

¼ teaspoon Cumin, ground

¼ teaspoon Cayenne, ground

Salt and Pepper to taste

¼ cup Olive Oil, divided

Instructions:

     Combine the rice, lentils, parsley, yellow onion, peppers, garlic, cumin, and cayenne. Season with salt and pepper and drizzle 1/4 cup of the olive oil over the mixture. Toss well to combine. 

     If you have any questions or comments please leave them below. Follow me on Facebook and Instagram for updates. Find me on YouTube and check out my videos! I also have a few things up on Teespring check it out! Also, if you like what I do and what to see more, Become a Patron!

DIY Vegetable Bullion

 

       As much as I love spending time in my kitchen, and as much as I’d love to be able to take the time to make certain foods 100% from scratch, I also have the very modern problem of not having the time on my hands, all the time, to do so. Some things that tend to help me make sure my family is fed in the healthiest way possible involve preparing certain staples to keep either in my pantry or my freezer. One of those things is bullion. I know, I could easily buy bullion (and have done so before) at the store, so why bother making it? One of the reasons is that I am not always able to find the healthiest, most natural bullion in the stores. A lot of bullion tends to contain ingredients that are not the best, such as MSG. Another reason is that sometimes I want to make something a little different and the flavor of the bullion kind of restricts my creativity. If I have my own bullion blends on hand, I can customize them almost endlessly, and I can also make sure that they are healthy. So here are some of my favorite blends for DIY Bullion.

1. This is the basic flavor profile of just about every kind of bullion. Want something more exotic? Try replacing some of the herbs in this for other seasonings. Try throwing in a little lavender or mint to give it more of an interesting flavor. Try using all Indian or Mediterranean seasonings.

Basic Vegetable Bullion Powder

Ingredients

2 cups Nutritional Yeast

3 tbsp Garlic Powder

3 tbsp Onion Powder

2 tbsp Parsley Flakes

1 tsp dried Sage

1 tsp dried Oregano

1 tsp dried Basil

½ tsp dried Rosemary

½ tsp Turmeric

½ tsp Celery Seed

½ tsp Sea Salt

½ tsp Black Pepper

Instructions:

     Add all ingredients to a jar and shake or to a bowl and whisk thoroughly until blended well.

     To use, for broth, combine one heaping tablespoonful to one cup hot water: 1 Tablespoon mix + 1 cup hot water. You can also use this as a seasoning blend for a wide variety of foods.

To make it more powdery:

     Add all ingredients to the blender or food processor and process/blend until the desired consistency is reached. Because the final product is broken down more, you’ll want to adjust the measurements when using to 1 teaspoon mix + 1 cup hot water.

2. This one reminds me of a beef bullion, because of the mushrooms. They add a very “meaty” kind of flavor to the mix.

Magical Mushroom Bullion

Ingredients

1 ounce dried Porcini Mushrooms

1 ounce dried Wild Mushroom Mix (Really, you can use any mushrooms you find tasty. Morels are delicious, but pricey. Many people use Shitake here, sometimes I just use Maitake.)

3 tbsp Garlic Powder

3 tbsp Onion Powder

2 tbsp Parsley Flakes

1 tbsp powdered Reishi

1 tbsp powdered Shitake

1 tbsp powdered Chaga

½ tsp dried Thyme

½ tsp dried Oregano

½ tsp Turmeric

½ tsp Celery Seed

½ tsp Sea Salt

½ tsp Black Pepper

Instructions:

     Place mushrooms into a clean spice grinder, blender, or food processor and pulse until finely chopped. Allow a couple minutes for the powder to settle. Remove the lid to you food processor and add all other ingredients. Pulse and process until a fine powder.

     To use, for broth, combine one heaping teaspoonful to one cup hot water: 1 Teaspoon mix + 1 cup hot water. You can also use this as a seasoning blend for a wide variety of foods.

3. I love lemon chicken soup. This is my attempt at creating a vegetarian bullion with that same flavor profile. I hope you enjoy it as much as I do.

Lemon Pepper Vegetable Bullion

Ingredients

2 cups Nutritional Yeast

2 tbsp Garlic Powder

2 tbsp Onion Powder

2 tbsp Parsley Flakes

1 tbsp dried Lemon Zest

½ tsp Black Pepper

½ tsp dried Lemon Balm

¼ tsp dried Oregano

¼ tsp dried Basil

¼ tsp Turmeric

¼ tsp Celery Seed

¼ tsp Sea Salt

Instructions:

     Add all ingredients to a jar and shake or to a bowl and whisk thoroughly until blended well.

     To use, for broth, combine one heaping tablespoonful to one cup hot water: 1 Tablespoon mix + 1 cup hot water. You can also use this as a seasoning blend for a wide variety of foods.

To make it more powdery:

     Add all ingredients to the blender or food processor and process/blend until the desired consistency is reached. Because the final product is broken down more, you’ll want to adjust the measurements when using to 1 teaspoon mix + 1 cup hot water.

4. This bullion blend is one that I use when my family is going through majorly stressful times. It’s full of adaptogenic herbs that help us to deal better with stress. If you don’t like the herbs I have chosen, feel free to substitute your own favorite adaptogens.

All’s Well Bullion

Ingredients

2 cups Nutritional Yeast

2 tbsp Garlic Powder

2 tbsp Onion Powder

1 tbsp Parsley Flakes

1 tsp powdered Ashwagandha

1 tsp dried Tulsi

1 tsp powdered Kelp

½ tsp dried Sage

½ tsp dried Oregano

¼ tsp powdered Reishi

¼ tsp dried Rosemary

¼ tsp Turmeric

¼ tsp Celery Seed

¼ tsp Sea Salt

¼ tsp Black Pepper

Instructions:

     Add all ingredients to a jar and shake or to a bowl and whisk thoroughly until blended well.

     To use, for broth, combine one heaping tablespoonful to one cup hot water: 1 Tablespoon mix + 1 cup hot water. You can also use this as a seasoning blend for a wide variety of foods.

To make it more powdery:

     Add all ingredients to the blender or food processor and process/blend until the desired consistency is reached. Because the final product is broken down more, you’ll want to adjust the measurements when using to 1 teaspoon mix + 1 cup hot water.

     If you have any questions or comments please leave them below. Feel free to play around with these recipes and experiment with different seasonings. Follow me on Facebook and Instagram for updates. Find me on YouTube and check out my videos! I also have a few things up on Teespring, check it out! Also, if you like what I do and what to see more, Become a Patron!

Veggie Madness

     When I first decided to start this blog, I knew that nutrition would be a big part of it. I try to share healthy recipes with everyone, but I also try to keep them vegetarian friendly. If possible, I include substitutions for vegan diets as well. However, I am not a vegetarian. I get asked about vegetarianism a lot, and I think I can cook some really good vegan dishes. However, I choose to continue to consume meat. However, since I get asked about these diets so often, I decided that I'd give everyone a basic introduction to them, and talk about the health benefits as well as the negative health effects of these diets.

Types of Vegetarianism

The term “vegetarian” is really a fairly broad term. When most people talk about vegetarians or vegetarianism, they're typically talking about either lacto-ovo-vegetarianism or veganism. But what's the difference? This is the most common question I get asked, so here's a quick breakdown of the different types of vegetarianism.

Vegan

Vegans, also called strict vegetarians, only consume plant based foods. They don't consume animal products at all. No meat, dairy, eggs, gelatin, or even honey. Some vegans also choose to not purchase animal based clothing or other items.

Lacto-Vegetarian

Lacto-Vegetarians consume plant based foods with dairy. These vegetarians tend to consume more animal products like honey and gelatin as well.

Ovo-Vegetarian

Ovo-Vegetarians consume plant based foods with eggs. These vegetarians may not mind eating eggs, but they tend to prefer unfertilized eggs or only free range. They may or may not decide to consume honey and/or gelatin as well.

Lacto-Ovo-Vegetarian

Lacto-Ovo-Vegetarians consume plant based foods along with eggs and dairy. They are most likely to consume honey, gelatin, and other animal products that are not meat.

Pescatarian

While technically not a vegetarian, pescatarians stick to a mostly vegetarian diet, with seafood added in. Some consume dairy and/or eggs, but most of them don't mind consuming other animal products such as honey and gelatin.

The Pros of Becoming Vegetarian

There are quite a number of benefits of moving towards a plant based, or vegetarian, diet. Not all of them are health focused. One of the more common reasons to choose this diet has a lot to do with philosophy and ethics. I am also just listing the most common benefits, there are other benefits that are not listed here.

Weight Loss

When you first change any diet, there may be a little bloating and digestive distress. However, if you have a healthy diet and make sure to consume enough of all the necessary nutrients, a vegetarian diet can certainly help you loose weight.

Reduce the Risk of Cancer

Scientific studies have shown that vegetarians have about a 40% lower chance of developing certain cancers. This is largely attributed to the increase of vegetable and fruit consumption in vegetarians. Fruits and vegetables help boost the immune system.

Reduce the Risk of Heart Disease

When you remove meat from the diet, you remove a large percentage of the fats as well. This helps to lower the risk for developing heart disease. Just don't forget to supplement with healthy, plant-based fats, and plenty of potassium, so that you keep your cardiovascular system running right.

Reduce the Risk of Type 2 Diabetes

Increasing consumption of whole grains, fruits, and vegetables helps to improve glycemic control and reduce the risk of developing type 2 diabetes. Consuming high levels of meat is also associated with an increased risk of developing type 3 diabetes.

Improve Colon Health

Vegetables and fruits contain high amounts of fiber. Not only does fiber help rid your body of excessive cholesterol, and help improve bowel movements. It also helps to feed the beneficial bacteria in your gut which leads to quite a few other health benefits.

Increased Consumption of Certain Nutrients

In a properly planned vegetarian meal, you can easily receive all the necessary nutrients for every day function. However fruits and vegetables are loaded with antioxidants, vitamins, and minerals. So increasing your consumption of plant based foods can increase your consumption of those nutrients.

No Need to Harm Animals

Unethical farming practices are a serious concern. There are quite a few farms that have moved away from most of the worst ones, but certain meats and meat products are more commonly found to be raised with these unethical standards. Cutting out meat from your diet helps to reduce our dependence on these standards.

The Cons of Becoming Vegetarian

While the benefits of changing your diet to be plant based are numerous, there are certain risks.

Not Getting Enough Protein

When you don't properly plan your meals, you run a large risk of not consuming enough proteins. But along with the proteins, you also need all the essential amino acids for proper cellular function. Most plant based foods do not have a few of these amino acids. Your body also does not store amino acids, so you need to make sure you are consuming them every day. When you don't consume enough of them, you can develop certain health issues over time. The first symptom of this is muscle wasting. When you don't get enough amino acids in your diet, you body starts breaking down muscle tissue in order to get the amino acids it needs. After this, you can begin to see symptoms such as fatigue, decreased immune response, changes to the texture of your skin and hair, and higher levels of anxiety and stress.

Not Getting Enough Calcium and other Minerals

Meat and dairy are the best sources for calcium, iron, and quite a few other necessary minerals. When you don't consume enough of these minerals, your body starts taking them from your bones which can lead to brittle bones and/or osteoporosis. Even if you are consuming plants high in these minerals, you may not be getting enough. Minerals from dairy and meat are more bioavailable (easily absorbed and used by the human body) than those from vegetables and fruit.

Other Possible Nutrient Insufficiency

There are a number of nutrients that are not easily found in the plant world. Vegetarians that are not careful with meal planning may run the risk of developing B12 insufficiency, for example.

Misconceptions

Many people are under the misconception that removing meat from their diets and food automatically makes them healthy. This is not true. You can choose to not eat meat and still have a very unhealthy diet. Macaroni and cheese is vegetarian, so is cheese pizza. Living off these two meals will run you a higher risk of developing health conditions later on. There are also quite a few other popular “junk” foods out there that are vegan (oreos are a great example of this), this does not mean it's healthy. There is also a misconception that vegetarians live longer. This is not necessarily true. People who have a healthy vegetarian lifestyle tend to be more health conscious. Health conscious people tend to live longer.

When Plant Based Diets are Poorly Planned

When changing your diet in any way, you should properly prepare and plan for those changes. Make sure that you are consuming all of the proper nutrients you need, in the proper amounts. Combine your meals well and continue to make healthy choices. When you choose to be vegetarian with a string of poorly planned meals, you are still making unhealthy choices. You can increase your risk of developing type 2 diabetes, heart disease, cancer, etc instead of reducing it. You also could be reducing your ability to function on a day to day basis. Poor diets (vegetarian or otherwise) lead to chronic fatigue, malnutrition, osteoporosis, muscle pain, depression, anxiety, etc. Eat mindfully and you'll be healthy and able to survive the daily rigors of life.

Other Health Concerns

There are certain health conditions that limit what you can and cannot eat. I have encountered people who cannot properly process plant protein and have to consume either fish or meat. I have also encountered people who cannot consume meat for various reasons. It's important that when you change your diet, you keep in close contact with a health professional who can help you determine if your changes are good for your or not.

Limited Choices in Social Situations

I am lucky enough to live in Orlando, FL where there are lots of options for vegetarians. However, many people do not live in areas like this. It's important to realize that becoming a vegetarian may make it hard to eat at restaurants and parties. It may make social situations slightly awkward by having to explain your limitations.

I hope this entry has helped clarify differences between the types of vegetarianism and made you aware of the possible health risks. If you have any questions or comments, please leave them below!

Resources:

6 Pros and Cons of Eating Meat: Green Garage: https://greengarageblog.org/6-pros-and-cons-of-eating-meat

6 Things That Happen When You Stop Eating Meat: Prevention: https://www.prevention.com/health/effects-stop-eating-meat/slide/6

7 Pros and Cons of Switching to a Vegetarian Diet: Active Beat: http://www.activebeat.com/diet-nutrition/7-pros-and-cons-of-switching-to-a-vegetarian-diet/

8 Surprising Benefits of Eating Meat: Organic Facts: https://www.organicfacts.net/health-benefits/animal-product/meat.html

Everything You Need To Know About The Pescatarian Diet: Legion Athletics: https://legionathletics.com/pescatarian-diet/

The Pros and Cons of Being Vegetarian: Nestle: http://www.nestle-family.com/nutrition-for-all/english/the-pros-and-cons-of-being-vegetarian_198827.aspx

The Pros and Cons of a Vegan Diet: Health Scope: https://www.healthscopemag.com/health-scope/the-pros-and-cons-of-a-vegan-diet/

Pros and Cons of a Vegetarian Diet: Live Strong: https://www.livestrong.com/article/196211-pros-cons-of-a-vegetarian-diet/

Pros and Cons of Eating Meat and Other Animal Products: Cleaver Fitness: https://cleaverfitness.com/pros-and-cons-of-eating-meat-and-animal-products/

Proven Advantages and Disadvantages of Vegetarianism: Healthy Futures: https://healthyfuturesva.com/proven-advantages-and-disadvantages-of-vegetarianism/

To Eat Meat or Not To Eat Meat: Men's Fit Club: https://mensfitclub.com/to-eat-meat-or-not-to-eat-meat-the-pros-and-cons-of-a-vegetarian-diet/

Should People Become Vegetarian?: Vegetarian ProCon: https://vegetarian.procon.org/

Should You Try a Pescatarian Diet?: Dr. Axe: https://draxe.com/pescatarian/

Vegetarianism Pros and Cons: GOQii: https://goqii.com/blog/vegetarianism-pros-and-cons/

Vegetarian-Is It Better Than Eating Meat?: Fitness Republic: https://wwws.fitnessrepublic.com/nutrition/healthy-eating/pros-and-cons-of-vegetarianism.html

Avocado: More than Guacamole and Toast

     Avocado has become a huge craze in the culinary world. You can find it almost everywhere. But aside from being the main ingredient in guacamole, mostly it's found on toast. Avocado toast has hit the world and it does not seem to be going away. Don't get me wrong, there are so many good things about this trend, it's healthy, tasty, and so much more. However, avocado is so good in so many other dishes, and I thought I might share some of them with you.

     But first, a little bit about the health benefits of this awesome little fruit. Avocado is one of the most nutrient dense foods I know of. It's loaded with calcium, iron, manganese, magnesium, potassium (more than a banana), copper, phosphorous, and zinc. It's a great source of vitamins A, B6, B12, C, D, E, and K. Avocado also contains niacin, thiamin, and riboflavin. And a single serving of this awesome fruit can contain over 40% of the recommended daily value of fiber. Though it contains a LOT of fat (about 22.5 grams) over two-thirds of this fat is monounsaturated and actually good for you. Oh and yes, it is a fruit, but it's super low in fructose.

     All of the nutrients help to make avocados great for your health. Several studies have shown that avocado helps keep your heart healthy, prevents age related vision loss, improves digestion and nutrient absorption, protects against sun damage to your skin and hair, balances blood glucose levels, and so much more. How can you go wrong with avocado? That's why I felt I should share these recipes today. Just in case you are wondering, yes, all of these recipes are gluten free. Most are also vegan friendly.

Avocado and Egg Dishes:

I love having avocado for breakfast, and these recipes work so well for that. They're also great for a light lunch. These would be great with smoked salmon or bacon as well, if you like that sort of thing.

Southwest Avocado Frittata

2 teaspoons Butter or Olive Oil

½ of a medium Onion, thinly sliced

1 Avocado, halved and sliced

1 Tomato, halved and sliced

¼ cup Black Beans

½ cup Corn

8 Eggs

½ cup Heavy Cream (or full fat Coconut Milk)

2 tablespoons fresh Cilantro, roughly chopped

Salt and Pepper to taste

*optional 1 small Jalapeno, seeded and sliced

*optional ¼ cup Shredded Cheddar Cheese (or Pepper Jack for some added heat)

Instructions:

Preheat the oven to 375. In a large, oven proof skillet (8-10 inches), on medium heat, use 2 teaspoons of butter (or oil) to sautee the onion (and jalapeno) until the onion is transparent. Remove from heat. In a large mixing bowl, combine eggs, cream (or coconut milk), salt, pepper, and cilantro. Whisk until eggs are well incorporated. Pour the mixture into the skillet. Add in remaining ingredients. I prefer to start with the black beans and corn, then layer tomatoes and avocado on top. *Optional, top with cheddar cheese. Transfer the skillet to the oven and bake 25 minutes, or until the frittata begins to brown and the eggs are cooked. Remove from the oven, sit 5 min to allow frittata to set. Slice and serve warm!

Egg Stuffed Avocado

2 small Eggs

1 Avocado, sliced and pitted

Salt and Pepper to taste

*optional Shredded Cheese and herbs of your choice

Instructions:

Preheat oven to 425. Scoop out a little of the avocado, to make the hole a little bigger so you can accommodate the egg. Arrange avocado halves in a cooking dish, careful to not let them tip over. Crack an egg into each half of the avocado. Season with salt and pepper to taste. Add cheese and herbs if desired (I like to put a little garlic powder and fresh Parmesan on mine, but feta and chive is a great option as well). Place into oven and bake for 15 minutes (or longer if you don't like runny yolk). Serve warm!

Avocado and Pasta:

These recipes make a great lunch or light dinner. If you like chicken or shrimp, feel free to add it into these recipes. These recipes also work really well with Zucchini or Spaghetti Squash instead of pasta.

Creamy Avocado Pesto

1 ripe Avocado, pitted and diced

1 cup fresh Basil leaves

1/3 cup Pine Nuts (or Cashews)

3 Garlic Cloves, smashed

Juice of 1 Lemon

about ¼ cup Olive Oil

Salt and Pepper to taste

*optional ¼ cup grated Parmesan Cheese or Nutritional Yeast

1 12oz-16oz box of pasta of your choice (I like Bowties or Angel Hair)

*optional- fresh Spinach, Mushrooms (sliced), or Cherry Tomatoes (halved)

Instructions:

Follow instructions on box of pasta and set aside. In a food processor, combine avocado, basil, pine nuts, garlic, salt, pepper, and lemon juice. Process into a thick paste. Slowly add in olive oil until you have reached your desired, creamy, consistency. Mix in parmesan cheese until incorporated. Toss over pasta and fresh vegetables. The heat from the freshly cooked pasta will be enough to warm the sauce perfectly. Serve warm!

Pasta with Garlic Lemon Sauce

For the Sauce:

6 Garlic Cloves

2 ¼ cups Extra Virgin Olive Oil

1 cup Lemon Juice (about 4 lemons)

1 tablespoon Dijon Mustard

¼ tablespoon Nutritional Yeast (or grated Parmesan Cheese)

Salt and Pepper to taste

*optional ¼ cup Herbs of your choice (oregano, thyme, basil, and marjoram are all good choices)

For the Dish:

1 12oz-16oz box of Pasta of your choice (I like Rotini or Penne for this)

2 tablespoons Olive Oil

8-10 fresh Asparagus Spears, cut into 1-2 inch segments

½ medium Onion, sliced

1 Avocado, pitted and cubed

Salt and Pepper to taste

Instructions:

For the sauce:

Preheat the oven to 300. In a small oven proof container, combine garlic cloves and ¼ cup of olive oil. Cover and cook in the oven for about 50 minutes, or until the garlic is a pale golden color and tender. This removes the pungency of the garlic and brings out the sweetness. Cool to room temperature. Transfer the mixture to a food processor and combine with remaining olive oil, lemon juice, mustard, yeast, salt, and pepper. Process until smooth. (Lasts about 2 weeks in the refrigerator)

For the dish:

Follow the instructions on the box of pasta and set aside. Using olive oil, sautee asparagus and onions over medium-high heat until asparagus is tender and onions are transparent. Remove from heat and toss with pasta, avocado, salt, pepper, and sauce. Serve warm!

Avocado Salads:

I love adding avocado to my salads, but in these salads, avocado is the main event! They'd also be great with chicken or tuna added.

Creamy Southwest Avocado Salad

2 Avocados, pitted and cubed

1 small Sweet Onion, diced

1 small Jalapeno, seeded and diced (or bell pepper if you don't want the heat)

1 large Tomato, diced

¼ cup Corn (grill it first to add some awesome flavor)

¼ cup Fresh Cilantro, chopped

¼ cup Plain Greek Yogurt (or vegan sour cream)

Salt and Pepper to taste

*optional-baby or micro greens

Instructions:

Combine all ingredients in a large bowl. Mix gently, but well. Refrigerate at least 1 hour (it's super tasty if left overnight). Enjoy!

Avocado Chickpea Salad

2 Avocados, pitted and cubed

2 medium Cucumbers, halved and sliced

1 large Tomato, diced

1 15 oz can Chickpeas (or try Fava Beans for a nice twist)

Juice of 1 Lemon

¼ cup Olive Oil

2 tablespoons Fresh Parsley, finely chopped

1 Garlic Clove, minced

Salt and Pepper to taste

Instructions:

In a small mixing bowl, combine lemon juice, olive oil, parsley, garlic, salt, and pepper. Whisk well. Pour over all other ingredients in large bowl. Mix well. Cover and refrigerate for at least 1 hour (it's really tasty if left over night). Enjoy!

Avocado Dips and Spreads:

Everyone knows about guacamole, so I decided to introduce you to a few other ways to use avocado in dips and spreads. The first recipe is based on a salad dressing that I love, but it's super thick so you can use it as a dip for fresh veggies or chips.

Green Goddess Dip

1 teaspoon Dijon Mustard

1 clove Garlic, minced

Juice of ½ a Lemon

¼ cup Extra Virgin Olive Oil

2 super ripe Avocados, pitted (you should be able to mush them with a spoon)

1 cup fresh Parsley Leaves

1 Green Onion stalk

1 tablespoon fresh Tarragon leaves

2 teaspoons White Miso Paste (make sure you have a gluten free variety)

¾ cup Tahini

Salt and Pepper to taste

Instructions:

In a food processor, blend dijon mustard, lemon juice, garlic, and olive oil. Add in the avocados, parsley, onion, tarragon, miso, salt, and pepper. Blend until smooth. Pour mixture into a large bowl and add in the Tahini. Mix well.

*If you want to turn this into a salad dressing, add ½ cup (or more) olive oil.

Avocado Hummus

1 Avocado, pitted and diced

1 15 oz can Chickpeas, reserve the liquid

¼ cup Tahini

1-2 Garlic Cloves, minced

Juice of ½ a Lemon

2 tablespoons Extra Virgin Olive Oil

½ tablespoon ground Cumin

Salt and Pepper to taste

Instructions:

Combine all ingredients in a food processor. Process until smooth, adding in chickpea liquid if needed to achieve the right consistency. Enjoy!

Avocado Sweets:

Avocado for dessert? It's surprisingly tasty when combined with the right ingredients.

Chocolate Avocado Mousse

2 super ripe Avocados, pitted

½ cup Chocolate Chips or Cocoa Powder (or try Carob)

¼ cup – ½ cup Milk (or Full Fat Coconut Milk)

1 teaspoon Vanilla Extract

Pinch of Salt

2-6 teaspoons Honey or Maple Syrup

Instructions:

If using chocolate chips, melt them (on a double boiler) before begining. Combine all ingredients in a food processor and process until smooth. Use less milk for a thicker mousse, or more milk for a creamier mousse.

Avocado Banana Cupcakes

(with 2 Frosting Options)

For the Cupcakes:

2 tablespoons Milled Flaxseed

5 tablespoons Water

1 ½ cups Gluten Free Flour (my favorite is by Namaste)

1 teaspoon Baking Powder

1 ½ cups Mashed Bananas (about 4 bananas)

½ teaspoon Vanilla Extract

¾ cup Sugar

¼ teaspoon Salt

½ teaspoon Baking Soda

¼ cup Mashed Avocado

¼ cup Coconut Oil, melted

*optional Sprinkle Crushed Walnuts on top of frosting

Chocolate Avocado Frosting:

2 super ripe Avocados, pitted

½ cup Cocoa Powder (try Carob powder for a vegan option)

6-8 tablespoons Maple Syrup (or Honey)

¼ teaspoon Vanilla Extract

1/8 teaspoon Salt

Avocado “Buttercream” Frosting:

2 super ripe Avocados, pitted

Juice of ½ a Lemon

Pinch of Salt

4-5 cups Powdered Sugar, sifted

Instructions:

For the Cupcakes:

Preheat the oven to 350. In a small bowl, combine flaxseed and water. Mix well and refrigerate for at least 10 minutes. Line a standard 12-cup muffin pan with cupcake liners. In a medium bowl, mix together flour, sugar, baking powder, baking soda, and salt. Make a well in the center of the mixture. In well, combine the flaxseed mixture, avocados, coconut oil, mashed bananas, and vanilla. Stir in the flour mixture, be careful not to overmix. Spoon batter into muffin cups. Bake in oven for 25-30 min, or until a toothpick, inserted in the center, comes out clean. Remove from pan and allow to cool completely before frosting.

For the Chocolate Frosting:

Combine all ingredients in a food processor. Blend until completely smooth. Chill for 10 minutes before frosting

For the “Buttercream” Frosting:

Combine the lemon juice and avocado in a food processor. Process until completely smooth. Slowly add in powdered sugar until you have reached the desired consistency. Chill for 10 minutes before frosting.

Tips for frosting:

These frostings are not traditional cupcake frostings. They don't pipe well and are more like a thick ganache. If you want to pipe your frosting, instead of 2 avocados, use 1 and add 8 tablespoons of shortening or unsalted butter.

Bonus tip! If you are looking for a great dessert for your St. Patrick's Day dinner, the “buttercream” frosting is much healthier than a traditional frosting, and it's GREEN!

     Have fun, play around, make more avocado recipes, and let me know what you think below!

Savory Pumpkin Recipes

     Thanksgiving is just days away, and Christmas is just around the corner. That means it's time to pull out all those family recipes, but sometimes it's fun to introduce a new recipe or two. This year, I want to get back to something I love, pumpkin. Not just the pumpkin spice that everyone obsesses over this time of year, but pumpkin itself. So here are some of my favorite pumpkin recipes. Some make great side dishes, and some work well as meat-free main dishes. These recipes also don't have to be confined to this time of year, sometimes I make these just for fun. So I hope you enjoy!

1. This makes an excellent replacement for stuffed turkey. Stuffed pumpkin can be served year round and is a great, healthy dish. This recipe is Vegan and Gluten Free. Feel free to experiment with fillings. Try quinoa or rice instead of bread, add cheese to the mix, or try using seasonal produce from your local farmer's market.

Stuffed Pumpkin

1 small Sugar Pumpkin (about 3 lbs)

1 medium Onion, diced

4 small Mushrooms, thinly sliced

1 tbsp Extra Virgin Olive Oil

2 handfuls fresh Spinach or Chard, roughly chopped

¼ lb lightly toasted (or stale) Gluten Free Bread, cubed (about ½ inch chunks)

2-4 cloves Garlic, minced

1 small Apple, cored and diced

¼ cup fresh Chives, chopped

½ tbsp fresh Thyme leaves

½ tbsp fresh Sage, chopped

1/3 cup unsweetened Cashew or Hemp Milk

Salt & Pepper to taste

Optional* ½ tsp Cayenne Powder (or to your taste)

Preheat your oven to 350. Line a baking sheet with parchment paper. Cut away the cap of the pumpkin and scoop out the seeds and stringy bits (save the seeds to toast later if you want). Clean up the underside of the cap. Season the inside of the pumpkin (and the cap) with salt, pepper, and cayenne. Place on baking sheet and set aside.

Pour olive oil in a skillet over medium heat. Add the onions and mushrooms. Cook until onions are slightly browned. Add in the spinach (or chard) and cook until slightly wilted. Scrape mixture into a bowl and add the bread, garlic, apple, chives, thyme, and sage. Mix well. Stir in the cashew milk and season with salt & pepper, to taste.

Stuff the mixture into the pumpkin, cover it with the cap and bake in the oven. Bake, covered, for 1 ½ hours (90 minutes). In the last 30 minutes of cooking, remove the cap to allow any extra liquid to cook off. Transfer the pumpkin to your serving platter, carefully. To serve, either scoop out the stuffing and pumpkin flesh, or slice into the pumpkin.

2. This vegan, gluten free, chili is great for the colder nights that accompany this time of year, but it's also packed full of healthy produce and spices. This recipe works well with zucchini, turnip, yellow squash, celeriac, and many other vegetables. Feel free to play around with it and try some new ideas.

Pumpkin Chili

1 small Sugar Pumpkin (about 3 lbs)

½ cup Extra Virgin Olive Oil

¼ cup ground Flaxseed

¼ cup Gluten Free Flour

1 Zucchini, chopped

1 Turnip, chopped

2 medium Red Bell Peppers, chopped

2 or more Jalapenos, diced

1 large Onion, chopped

6-8 Garlic Cloves, minced

2 tbsp Tomato Paste

4 cups Vegetable Broth

2 (10 oz) cans Diced Tomatoes

1 (16 oz) can Red Kidney Beans

1 (16 oz) can Black Beans

2 cups Corn

1 tbsp Chili Powder

1 tsp ground Cumin

1 tsp ground Cinnamon

a few dashes of Balsamic Vinegar

¼ tsp Dijon Mustard (or less)

Salt & Pepper

Peel the pumpkin and cut into 1-inch pieces. In a 6-quart or larger pot, heat the olive oil and whisk in the flour and ground flaxseed. Whisk until smooth, and add in the pumpkin, turnip, zucchini, peppers, onion, garlic, and tomato paste. Cook about 10 minutes, stirring frequently. Add in remaining ingredients (including the juices from the can of tomatoes). Bring to a boil. Reduce heat and simmer at least 1 hour (longer if you have the time). Season with salt and pepper to taste. Enjoy!

3. These are not your typical pancakes. Packed with savory vegetables, they can be served for breakfast, or as a side dish at dinner. Make sure your veggies are thinly shredded or finely chopped when you make this vegan, gluten free, recipe. Feel free to play around with the ingredients. Try golden beets instead of carrots. Or use Parsley, Sage, and Thyme instead of Cilantro, Turmeric, and Cayenne. Instead of Spinach, use Watercress or Swiss Chard. The possibilities are endless.

Savory Pumpkin Pancakes

1 cup Gluten Free Flour

¾ cup Pumpkin Puree

½ cup chopped Spinach leaves

½ cup shredded Carrots

½ cup chopped Green Onions

2-3 tbsp chopped, fresh Cilantro leaves

½ tsp Cayenne powder (more or less to taste)

½ tsp Turmeric powder

Salt & Pepper

¼ cup Club Soda (Soda Water)

2-4 tbsp Oil

In a bowl, combine all ingredients (except oil). Mix well, adding more soda water if the batter is too thick. Heat and grease a griddle or skillet. For each pancake, use 2 tbsp batter. Spoon batter onto hot griddle and allow to cook. When the bottom is done, carefully flip each pancake over to finish cooking. Each side takes about 3-6 minutes to cook until lightly golden. Serve hot.

These taste amazing when topped with sour cream, feta or goat cheese, toasted pumpkin seeds, a variety of chutneys, and many other toppings. Enjoy!

4. This falafel variation is so good it'll be hard to go back to the regular kind. It's great for a Thanksgiving meat alternative, or for a quick lunch. The dressing is a delicious hybrid of the traditional Tzatziki and Tahini sauces you typically find at flalfel restaurants. Feel free to play with the ingredients a little and make it your own.

Pumpkin Falafel

For the Falafel:

2 tbsp Extra Virgin Olive Oil

1 medium Onion, chopped

3-4 Garlic Cloves

1 cup cooked (or canned) Chickpeas, drained

½ cup Pumpkin puree

¼ cup fresh Cilantro

the juice and zest of ½ a medium Lemon (about 1 ½ tbsp)

1 tbsp ground Cumin

½ tsp Cayenne powder (or to taste)

½ tsp Turmeric Powder

Salt & Pepper

¾ cup Gluten Free Bread Crumbs

For the Dressing:

¼ cup Tahini

¼ cup Greek Yogurt (or Coconut Yogurt for a Vegan alternative)

the juice and zest of a medium Lemon (about 1 ½ tbsp)

1 medium Cucumber, seeded and shredded

1 Garlic Clove, minced

Salt & Pepper

For the Falafel:

Preheat your oven to 350. Coat a baking sheet with olive oil. Place the onion, garlic, and chickpeas in a food processor and pulse a few times to break everything up. Add in 1 tbsp olive oil and the remaining ingredients and pulse until a coarse paste forms. Don't process this too well or it won't work. Form the mixture into small balls (or use a small, 2 tsp, cookie scoop), or patties. Mixture will be soft, be careful and use wet hands to avoid sticking. Arrange falafel on the greased cookie sheet and brush with olive oil. Bake for about 35 minutes, turning once or twice to ensure even browning.

For the Dressing:

Whisk together tahini, yogurt, and lemon juice. Slowly stir in remaining ingredients.

5. Mashed potatoes are a staple with many a meal here in the South. This mash combines the potatoes with pumpkin and seasonings to provide an excellent twist to for our Holiday tables. And just like mashed potatoes, you don't have to limit this to the Holidays if you don't want to.

Pumpkin-Potato Mash

1 ½ lbs Red Potatoes, quartered

2 tbsp Extra Virgin Olive Oil

2-3 Garlic Cloves

¼ cup unsweetened Cashew or Hemp Milk

1 ½ cups Pumpkin Puree

2 tbsp Miso Paste

1 tbsp fresh Chives, minced

Salt & Pepper

Put the potatoes in a large pot and cover with water. Bring to a boil. Lower heat to medium-low and cook for 20 minutes, or until potatoes are easily mashed with a fork. Drain water. In a small sauce pan, heat 1 tbsp olive oil and saute the garlic until golden. Mash potatoes until smooth, mix in all other ingredients and adjust seasoning if needed.

6. I love making my own salad dressings. It's a great way to add a touch of healthy herbs, ferments, and/or flavor to any diet. Here's one of my favorite fall dressings. Feel free to play around with the ingredients to make your very own pumpkin dressing.

Pumpkin Vinaigrette

1/3 cup Pumpkin Puree

1/3 cup Extra Virgin Olive Oil

1/3 cup Apple Sauce (or Greek Yogurt to make a creamy variation)

1/3 cup Apple Cider Vinegar

2 tsp finely grated, fresh Ginger

2 tsp finely minced Garlic

1 tsp Honey

½ tsp Dijon Mustard

Salt, Pepper, & Cayenne to taste

Combine all ingredients in a large bowl. Whisk vigorously to combine. Enjoy on any of your favorite salads!

     I hope I have done my part to get you all interested in pumpkin, not the spice, this fall. I also hope I gave you some new ideas for Thanksgiving, or any Holiday, dinner! In any of these recipes, feel free to change the ingredients around. Have fun, play around, and let me know what you think below!