Monthly Archives: October 2019

Pumpkin Spice Cookies

Pumpkin Spice Cookies

Like little pumpkin cakes, these cookies are round and plump like a pumpkin. Made with pumpkin puree, seasonal spices and pumpkin seeds for decoration.

Pumpkin Spice Cookies

Ingredients                   Makes: approx. 24 cookies                  Time: 1hour 30minutes
1 1/2 cups all-purpose flour
1/2 tsp baking soda
1/2 tsp baking powder
1/4 tsp sea salt
1 tsp ground cinnamon
1/2 tsp ground ginger
1/4 tsp ground all-spice
1/4 tsp ground cloves
1/2 cup unsalted butter
1 cup organic sugar
1 egg
1/2 tsp vanilla extract
2/3 cup pumpkin purée
72 (approx.) pumpkin seeds (3 for top of each cookie)
~cinnamon sugar topping~
1 Tbsp organic sugar
1/4 tsp cinnamon

Instructions
Preheat oven. Preheat oven to 350 degrees F (175 degrees C). Add parchment paper to two baking trays.

Combine dry ingredients. Combine the flour, baking powder, baking soda, cinnamon, all-spice, ground cloves and salt; then set aside.

Combine the wet ingredients. In a medium-sized mixing bowl, cream together the butter and sugar. Add the egg and the vanilla extract to butter mixture, and beat until creamy. Next, add the pumpkin puree and mix until well combined.

Mix the dry ingredients into the wet. Add the mixed dry ingredients into the bowl of wet ingredients and mix until well combined.

Prepare cinnamon sugar. In a small bowl combine the sugar and the cinnamon then set aside with the pumpkin seeds to decorate the cookies with afterwards.

Make the cookies. Drop round walnut-sized balls of cookie dough onto the lined cookie sheets using an ice cream scoop or by using a couple of spoons. Place three pumpkin seeds on top of each cookie in the shape of a flower, then sprinkle the tops of the cookies with a pinch of the cinnamon sugar mixture.

Bake. Bake the cookies for 12 to 15 minutes in the preheated oven. Transfer the cookies to a wire rack for about 10 minutes to cool. Enjoy.

Recipe shared by: J. Marshall

Nutritional Information

~Pumpkin is an excellent source for the essential nutrient Vitamin A.
~Pumpkin seeds are an excellent source for the essential nutrients: phosphorus, magnesium, zinc, iron and protein.

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Fresh Spring Rolls with Peanut Sauce

Fresh Spring Rolls with Peanut Sauce

Loaded with fresh vegetables and rice noodles, these Vietnamese spring rolls are a refreshing healthy appetizer for an Asian-inspired meal or great for just a light lunch-time snack.

 

Fresh Spring Rolls with Peanut Sauce

Ingredients          Makes: 12 spring rolls          Time: 1 hour  30 minutes
~Spring Rolls~
2 ounces rice vermicelli
1 tsp toasted sesame oil
1/4 tsp fine sea salt
1 cup lettuce leaf, ribs removed
2 large carrots, peeled and cut into matchsticks or julienne
1 cucumber, thinly sliced or julienne
1 bell pepper, thinly sliced or julienne
2 jalapeños, thinly sliced or julienne
1/4 cup fresh cilantro, de-stemmed ~or~ fresh parsley leaf
1/4 cup fresh mint leaf
12 sheets rice paper (spring roll wrappers)
~Peanut Sauce~
1/3 cup creamy peanut butter
2 Tbsp rice vinegar ~or~ white vinegar
2 Tbsp soy sauce
2 Tbsp maple syrup ~or~ liquid honey
1 Tbsp toasted sesame oil
2 garlic cloves, minced
2 to 3 Tbsp purified water, as needed

Instructions
Prepare vermicelli noodles. Add a few cups of purified water to a medium sauce pot and bring to a boil. Cook the noodles just until al dente, according to package directions; should only take a few minutes. While cooking the noodles, stir and separate them with a fork for even cooking.

When ready immediately drain the hot water and rinse the noodles using a fine mesh sieve under cool water until they are cool to stop the cooking process. Add a teaspoon of sesame seed oil and a shake of sea salt to the noodles and gently toss to prevent them from sticking together; set aside.

Prepare peanut sauce. In a small bowl, whisk together the creamy peanut butter, vinegar, soy sauce, maple syrup, sesame oil and garlic. Whisk in 2 to 3 tablespoons of water as needed to make a creamy but dip-able sauce.

Prepare spring roll vegetable ingredients. Clean the lettuce leaf and remove the ribs. Peel the carrots and then julienne or cut into matchsticks about 2-inches long. Peel the cucumber and then cut in half lengthwise. Remove the seeds and pump with a spoon and discard. Julienne the cucumber into 2-inch lengths. Remove the seeds and pulp from a bell pepper and also cut into 2-inch thin strips. Remove the seeds and pulp from the jalapeño peppers and cut into very thin 1-inch strips. De-stem the cilantro and/or parsley herbs; as well the mint. When all the ingredients are ready it is time to prepare the wraps.

Prepare rice paper wraps and make the spring rolls. Fill a shallow pan (a pie pan or 9-inch round cake pan works good) with an inch of purified water. Organize a work area to place a wet rice wrapper and make the spring rolls; a wooden serving board works well.

Place one rice paper in the water and let it rest for about 20 seconds or until the sheet is pliable but not super floppy. Carefully lay it flat on the board or work-area.

Leaving about 1-inch of open rice paper around the edges, cover the lower third of the paper with a piece of lettuce, followed by a small handful of rice noodles, a few strips of carrot, cucumber, bell pepper and jalapeño; then lastly top it with the fresh herbs. It is optional to also dribble a little bit of the peanut sauce over the ingredients before the wrap is rolled up.

Fold the lower edge up over the fillings carefully so not to rip the wrapper, rolling upward just until the filling is compactly enclosed. Fold over up to 1-inch of the sides over towards the center of the wrap. Then lastly, roll up the wrap tight. Repeat with the remaining wraps and ingredients.

Serve and enjoy. Serve the spring rolls with the peanut sauce on the side. They can be served whole or sliced in half. The wraps are sticky and will stick to each other and other surfaces so keep the outside of them moist or even lightly rubbed with olive oil. The wraps are best made to be eaten right away but if you are making them ahead of time, cover them with a clean damp towel to keep them moist. If the wraps begin to harden, you can re-soften them with a little water. Enjoy.

Recipe shared by: J. Marshall

Nutritional Information

~This recipes is an excellent source for the essential nutrients: Vitamin A, Vitamin B6, Vitamin C, Vitamin K and Folate.

Visit the:

Article Archive – View our health reference articles on how to maintain a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.

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~Eat Well, Live Well, Be Well~

Tabbouleh Quinoa Salad

Quinoa Tabbouleh Salad

A  variation of the lemony Middle Eastern tabbouleh salad made with quinoa grain instead of bulgur wheat. Quinoa is mixed with diced tomatoes, cucumber, red onion, fresh parsley leaf and mint; then lightly dressed in a lemon-olive oil dressing.

Tabbouleh Quinoa Salad

Ingredients                   Makes: 5 servings                   Time: 1 hour
1/2 cup dry quinoa
1 cup fresh parsley, de-stemmed and finely chopped
3/4 cup fresh mint, de-stemmed and separated
3 medium tomatoes, seeded and finely chopped
1 large cucumber, peeled, seeded and finely chopped
1/4 cup red onion, finely chopped
1 medium garlic clove, minced (optional)
1/4 cup lemon juice
3 Tbsp extra-virgin olive oil
1/4 tsp sea salt, or more to taste
pinch of black pepper, or more to taste

Instructions
Prepare quinoa. Using a mesh metal strainer, rinse the quinoa grains until the water runs clear. Transfer the quinoa to a small sauce-pot along with 1 cup of water and 1/5 teaspoon of sea salt. Heat the water up over medium-high heat until it reaches a light boil, then reduce the heat to a gentle simmer. Cook until the quinoa has absorbed all of the water and the grain is cooked through, about 10 to 15 minutes.

There may be a little water left in the pot which is fine, remove the cooked quinoa from the heat source and cover with a lid and let stand for about 5 minutes. This will guarantee all the grains are evenly cooked through. After 5 minutes, drain any remaining liquid from the quinoa using a mesh strainer and set aside to cool.

Prepare vegetable and herb ingredients. Clean and shake dry the parsley, then remove the stems. Roughly chop up the parsley leaf then transfer it to a large bowl. De-stem the mint leaf and then separate the individual leaves. Large mint leaves can be further split in half; then transfer the mint leaf to the large bowl.

Quarter the tomatoes and then remove the seeds by pushing them out with your thumb or a finger. Finely chop the tomatoes into 1/2-inch pieces and transfer the bowl. Peel the cucumber, cut in half lengthwise and also remove the seeds using a small spoon. Finely chop the cucumber into 1/2-inch pieces and then transfer to the bowl. Finely chop the red onion and mince the garlic clove and also transfer to the bowl.

Quinoa Tabbouleh SaladStir quinoa into prepared vegetable mixture. The quinoa should have cooled, fluff it up with a fork and then add it to the large bowl of vegetables and herb. Gently toss the ingredients until they are evenly combined.

Stir dressing into combined salad ingredients. Pour over the salad mixture the lemon juice, olive oil, salt and pepper then gently toss the salad until it is well mixed. Chill the salad in the fridge for at least 30 minutes before serving. The salad keeps well in the fridge for a few days. Enjoy!

Recipe shared by: J. Marshall

Nutritional Information

~This recipe is an excellent source for the essential nutrients: vitamin C, vitamin K, phosphorus and magnesium.

Visit the:

Article Archive – View our health reference articles on how to maintain a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.

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~Eat Well, Live Well, Be Well~

Pickled Carrots (Refrigerator)

Refrigerator Pickled Carrots

 

Refrigerator-ready pickled carrots skip the canning process, making this a quick and easy recipe to make. Dill pickled carrots only require 1 day to marinate for a tasty and gut-healthy snack food.

 Pickled Carrots (Refrigerator)

Ingredients               Makes: 1 pint jar              Time: 40 minutes
1 1/2 cups carrots, peeled and cut into 1/4-inch thick sticks, 3.5-inch long
1 cloves garlic peeled, ‘X’ cut into top
1 tsp fresh dill weed
1/4 tsp dill seed
1/2 cup apple cider vinegar ~or~ white vinegar
1/2 cup purified water
1/2 Tbsp organic sugar (optional)
1/2 Tbsp pickling salt ~or~ sea salt (do not use table salt)

Instructions
Sterilize jar. Clean a single pint jar and lid in hot soapy water to ensure it is sterile. If jar has been used for other canning projects, a hot-water bath in boiling water for 1 minute will guarantee it is clean.

Cut and blanch carrots. Peel the carrots sticks and then cut into 1/4-inch thick sticks between 3 to 4-inches long. Stuff the carrot sticks into the jar snuggly lengthwise to make sure there is enough carrots to fill the jar.

Add a couple cups of water to a small sauce-pot and bring to a boil. Blanch the carrot sticks in the boiling water for about 3 to 4 minutes or until tender but still crisp. Then immediately strain the water out using a colander and transfer the carrots to a bowl of cold water to stop the cooking process.

Prepare seasoning ingredients. Peel a garlic clove and cut an “x” into the top of it about half-way through, but not all the way so it holds together. Transfer the garlic clove along with the fresh dill leaf and dill seeds to the bottom of the cleaned pint jar.

Make vinegar brine. In a sauce-pot add the vinegar, water, salt and sugar. Stir the solution constantly to dissolve the salt and sugar. Bring the brine to a low boil then immediately remove from heat.

Fill jar. Stuff the jar with the carrot sticks on top of the seasonings. Pour the hot vinegar solution over the carrots leaving about 1/4 to 1/2-inch headspace at the top.

Storage. Allow the jar to cool for 30 minutes before transferring to a fridge. Allow the carrots to marinate for 1 full day up to a week for best pickling results. Carrots will keep good for up to 4 weeks in the refrigerator. Since this is not a canning recipe, the carrots do need to stay refrigerated.

Recipe shared by: J. Marshall

Nutritional Information

~Carrots are an excellent source for the essential nutrient Vitamin A.

Visit the:

Article Archive – View our health reference articles on how to maintain a well-balanced diet, the nutritional value of essential nutrients, nutrient-rich foods and the beneficial foods that can help in the healing of chronic disease and illness.

Recipe Archive – View all of our delicious healthful recipes.

Home – Go to top of the home page.

~Eat Well, Live Well, Be Well~