White Bean Sage Hummus

Why did I plant so much sage in my herb pots on the deck?  I have no clue.  And I usually associate sage with fall cooking, like with turkey, so I was a bit perplexed to figure out what to do with this beautiful abundance.  As I searched a bit on-line I was struck by the pairing of white beans with sage, especially in the form of a hummus.  So this is my adaptation of several recipes I found. I mixed some with a baked/mashed potato and thought it was delicious.  

Fresh sage in pot with parsley and rosemary

Most of the recipes I found used canned cannellini beans.  But Tom had just ordered and cooked some delicious corona beans, after listening to a show on The Splendid Table about these wonderful types of beans.  Corona beans are large white beans, also known as crown beans, and are a favorite in Italy's Piedmont region.  Tom ordered his through Purcell Mountain Farm.  He also ordered a few other types of dried beans from that source and I'll keep you posted if we find some other delectable ways to use them.  


Ingredients:

2 cups cooked beans (I used corona)
3 Tablespoons tahini
3/4 teaspoon garlic powder
1/2 teaspoon salt
6 - 10 fresh sage leaves, chopped to about 3 Tablespoons
2 Tablespoons water

Preparation:
Puree it all together. ( I used my magic bullet when I made 1/2 batch.) Chill thoroughly before serving. 

Nutrition per serving:
Servings per recipe: 16
Serving Size: 1 Tablespoon
Calories: 45
Total Fat:  2 g
Cholesterol: 0 mg
Sodium:  88 mg
Total Carbs: 6 g
Dietary Fiber: 2 g
Protein: 2 g

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Beans-Greens & Garlic Dip/Spread/Sauce

Healthy, quick and versatile, besides being yummy!  I made this recipe last fall when I had an abundance of Swiss chard from the garden.  Today, spinach was the green of choice.  Any leafy green would work well, I think.  The versatility also comes in the form of being able to use this as a dip for crackers (or raw vegetables for those of you who can eat them) or as a sauce for pasta, or as a spread on bread.  Pzazz!  It tastes so creamy that you will be convinced it is fat-laden, but not a bit of fat can be found in it.  

Ingredients:
1 (15 oz.) can Great Northern beans, drained and rinsed, but reserve the  fluid
  (the better alternative would be to cook your own beans and save the liquid. I was lazy.)
1 cup fresh spinach, torn into bite size pieces

1 clove garlic, minced
dash of salt and freshly ground pepper
splash of lemon juice

Preparation:
Put the beans, the spinach, and the garlic in the Magic Bullet.  To make it as a dip, put in about 1/4 cup of the reserved fluid. To use it as a pasta sauce, thin with about 1/4 cup more reserved liquid. Whirl away to desired consistency.  Add a dash of sea salt and freshly ground pepper, and splash of lemon juice.  

Other spices that might be good to try would be a dash of cayenne pepper, or rosemary, or let your imagination run wild.   Running wild sounds fun, doesn't it!! 


Nutrition:
Servings per recipe: 5

Serving Size: 1/4 cup
Calories: 72
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 103 mg
Total Carbs: 14 g
Dietary Fiber: 4 g
Protein: 5 g

Spicy Pureed Vegetable Salsa

This is a recipe that I picked up at the Duluth Farmers Market several years ago.  And the recipe really does puree the final product.  I used onions, hot peppers, carrots, and tomatoes from Tom's vegetable garden.  The pepper I used was much hotter than I realized, so this pureed salsa was full of Pzazz! But it is fabulous used as a dip for mild corn chips, and I even put it on my scrambled egg whites one morning. And one day I mixed it with some baked winter squash.  Pzazz in so many ways.

The tomato crop this year was unbelievable!  We harvested more than 200 tomatoes and Tom made a roasted tomato salsa for himself that was great, too.  I also cooked tomatoes with garden onions and peppers, then pureed them and stuck them in the freezer to use for a variety of soups this winter.  I'm thinking a pureed black bean and tomato soup might be delish!  I'll experiment on that and get back to you.  As you can see from the photos below, we had an abundance of tomatoes.  Tom chose all heirloom seeds and had about 10 varieties. Nope, they aren't as pretty as store-purchased tomatoes, but the flavor can't be beat!   And remember the information I posted by Barry Estabrook about "Tomatoland".  Disgusting on many levels.  

Yellow tomatoes

Black tomatoes

Harvest from Sept 29 alone!

Ingredients:
1 Tablespoon coconut oil

1/2 cup diced onions

1/2 cup diced celery

1/2 cup diced carrots

1 large clove garlic, minced

1/4 cup chopped seeded hot pepper (more or less depending on the level of Pzazz you want!)

1 1/2 Tablespoon chopped fresh parsley 

1/2 Tablespoon chopped fresh cilantro

3 cups finely chopped fresh tomatoes (I used a mixed variety of types)

1/4 cup wine vinegar

1/2 teaspoon salt

1/2 teaspoon sugar

Preparation:
Heat oil in large saucepan. Add onions celery, carrots, garlic and peppers. Saute until soft, about 10 minutes. Add parsley, cilantro, tomatoes, vinegar, salt and sugar. Simmer for 45 minutes.Allow to cool slightly. Then blend to a smooth puree in a food processor or blender or use an immersion stick if the pan is deep enough. Return to saucepan and simmer for another 30 minutes. 

Nutrition  per serving:

Golden Tomato

Servings per recipe: 16
Serving Size: 2 Tablespoons
Calories: 24
Total Fat: 1 g
Cholesterol: 0 mg
Sodium: 76 mg
Total Carbs: 3 g
Dietary Fiber: 1 g
Protein: 1 g

Swiss Chard Sauce or Dip

Garden Swiss chard

The Swiss chard in Tom's raised garden bins is prolific and delicious! Our son, Sam, even loves it.  A couple of mornings ago, he asked me to scramble some eggs with Swiss chard, onions, garlic and peppers to put into a wrap for a breakfast burrito of sorts.  I started by sauteing the onions, peppers and garlic and then added the Swiss chard.  As he looked at how much I made, he said he only needed about half of it.  So I saved half of it for me to use in some way.  

That "some way" came today, as I put the Swiss Chard mixture with canned Great Northern Beans into the Magic Bullet to make a dip to spread on crackers.  Then later, I thinned it with some of the reserved liquid from the beans, and warmed it up with a small amount of pasta and topped it with reduced-fat feta cheese.  I savored it both ways. 

Whenever I cook Swiss chard, I am amazed at how the large quantity of it raw shrinks down to the tiny amount in the pan.  When I made it for Sam's burrito, I think it was a bit more than four cups of chopped chard, though I didn't measure it exactly, and then I saved half of the finished product for my creation today.  So the list of ingredients below is more of an approximation than an exact recipe.  Next time, I will cook a large quantity of this to use in a variety of ways.  Have fun making your own Pzazzed version!


Ingredients:
2 cups chopped Swiss Chard
2 Tablespoons chopped red onion
2 Tablespoons diced green pepper
1/2 clove garlic, minced
salt and pepper to taste
1 teaspoon coconut oil
1/4 cup cooked, drained Great Northern Beans  (but save some liquid)

Preparation:
Saute the onion, green pepper, and garlic in the coconut oil on medium heat until tender.  Add the Swiss chard with a bit of salt and pepper and saute until tender. You will have about 1/4  - 1/3 cup of the mixture when the chard cooks down.  Put this mixture with the Great Northern Beans in a Magic Bullet or similar device. Puree to desired consistency.  You might need to add just a bit of the reserved liquid from the beans to get the Magic Bullet to do its job and to get the desired consistency.  




Nutrition per serving:
Servings per recipe: 1
Serving Size: About 1/2 cup      
Calories: 121
Total Fat: 5 g
Cholesterol:  0 mg
Sodium: 261 mg
Total Carbs: 15 g
Dietary Fiber: 6 g
Protein: 6 g

Black Bean Salsa Dip

Garden bounty of heirloom tomatoes

I created this recipe on the spur of the moment, using ingredients I had.  A few black beans and some cilantro left from the weekend and fresh salsa that Tom made from the  bounty of fresh garden tomatoes, peppers, and onions. So I combined the black beans with some salsa and threw in some extra cilantro and a bit of Fage Greek yogurt to make it creamy.  Superb! If you don't have the ingredients to make fresh salsa, you can easily use your favorite brand of purchased salsa.  For the nutritional analysis, I used mild Pace Chunky Style Salsa.  Ah....the joy and Pzazz of creation.

Black Bean Salsa Dip

Tom's Garden Salsa

Ingredients:

1/3 cup salsa
1/2 cup cooked black beans
2 Tablespoons Fat Free Fage Greek Yogurt          
1 Tablespoon chopped fresh cilantro

Georgia Flame and Czech Hot Black Peppers from the garden

Preparation:
Put all ingredients into a Magic Bullet or similar gadget and puree to desired consistency.  Garnish with another small dollop of Greek yogurt and finely minced fresh cilantro.  Delicious with whole grain tortilla chips!










Nutrition:
Servings per recipe: 2

Garden Goodness!

Serving Size: 1/4 cup                                
Calories:78
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 374   mg
Total Carbs: 13  g
Dietary Fiber: 5 g
Protein: 5 g

Kale Salsa

Kale Salsa

Tender garden kale 

The tender young kale in the garden is incredible!  It is beautiful, nutritious, and abundant.  So I want to make the best use of it while it is still so tasty. 

Tom planted three types of kale, and the one that is ready now is Lacinato kale (aka Dino kale) - my favorite.  It has deep green puckered leaves, rather than fringed leaves like the Red Russian Kale that will be ready in the garden in about 2 or 3 weeks.  The type most commonly available in the grocery stores is curly kale.  A quick look at most seed catalogs will show a growing variety of kale since it has gained in popularity as the evidence for its anti-cancer fighting properties become more well known.  It is also incredibly easy to grow and is cold hardy for those of us who have a short growing season.  All types are delicious, and can be used interchangeably in recipes calling for kale.  

Kale is a member of  the cruciferae (cruciferous) family, (also called brassica family). Cruciferous vegetables are unique in that they are rich sources of glucosinolates, sulfur-containing compounds that impart a pungent aroma and spicy taste. Other commonly consumed cruciferous vegetables are broccoli, bok choy, Brussel sprouts, cabbage, cauliflower, collard greens, kohlrabi, mustard greens, rutabaga, turnips, and Chinese cabbage.  Arugula, horse radish, radish, wasabi, watercress, and tot soi are also cruciferous vegetables.   See Diana Dyer's blog, 365 Days of Kale, for a complete list of all of the vegetables in this brassica family, as well as multitudes of recipes to make them all tasty.  While I can't eat many of the recipes there, I often find inspiration for my pureed creations from her recipes.  As a registered dietician and three-time cancer survivor, Diana Dyer is a fabulous resource for accurate information about the health benefits of the cruciferous vegetables as well as other foods.  

Another source of sound nutritional advice is nutritionist Rebecca Katz, M.S..  Described as the creative culinary artist who combines great taste with fabulous nutrition, Rebecca Katz'z cookbook, One Bite At a Time, is one of my "go-to favorites" to get possible flavor combinations for my creations.   She states in her cookbook "kale is rich in calcium and cancer-fighting compounds, including anti-oxidents.  Sulforaphane, also in broccoli, is a well-studied phytochemical that may inhibit cancer-causing substances.  Other phytochemicals in kale may protect against breast cancer by reducing the impact of estrogen.  Kale is also beneficial to the function of the digestive and nervous systems." You can find helpful nutritional information, as well as recipes and inspiration at her website, Rebecca Katz.  

If there is one thing I try to do every day I am home, it is to consume dark, leafy greens or other vegetables from the cruciferous family.  (And eat some form of probiotic, such as yogurt or kefir. But that's for another blog post.)  Don't let me mislead you - not all of my habits are healthy.   I indulge in low-fat chips and crackers all too often, since they easily dissolve in my gastric juices and don't require any preparation.  But I have to believe that my daily intake of cruciferous vegetables has contributed to my nearly 14 years of longevity in the face of having a 5-6cm pancreatic neuroendocrine tumor.  I wish I could say that I don't eat the processed snacks at all, but I'm just not "there" yet.  Maybe someday.  But not today.    

I developed this kale salsa today and it tantalized my taste buds, as I ate it with my favorite low-fat multi-grain chip. (Definitely not "there" yet today. I wonder where "there" is???)   Another quick and delicious way to make the most of the garden kale on a hot humid day in Duluth.   For lunch, I made another  Mud Slide ( my combination of kale, blueberries, frozen banana, and soy milk posted on the blog a couple of days ago), so I know I consumed at least 2 cups of chopped kale today.   Try this snazzy, Pzazzy salsa and be "greened" today.    

Ingredients:
1/4 cup prepared salsa (mild or medium)

Potted parsley

1 large stalk celery, leaves included                     
1 cup chopped kale, (thick stem removed)
1/4 cup chopped parsley 



Preparation:
Place all ingredients in a VitaMix or blender and puree until smooth.   

Nutrition:
Servings per recipe: 2
Serving Size: 1/2 cup  (approximate)
Calories: 36
Total Fat:  0 g
Cholesterol: 0  mg
Sodium:287    mg
Total Carbs: 7  g
Dietary Fiber: 3 g
Protein: 2 g

Hot Broccoli Tofu Dip

For supper tonight, I made cooked tofu and had also pureed broccoli and decided to throw it together because I was too lazy to wash two bowls.  Surprise, surprise. It was delicious! I sprinkled crushed baked tortilla chips on it to add some crunch, or could have scooped up the dip with the chips.   It was definitely ethnically confused : Mexican tortilla chips, East Indian curry and turmeric, and Asian soy sauce and tofu.  It could also be stuffed into a pita pocket bread, adding a mid-Eastern influence, too.  Does this snack qualify as "fusion cuisine"?  


Ingredients:
4 cups broccoli florets
1 cup water
1 pkg (12.3 oz) soft tofu
1/2 tsp curry powder
1/4 tsp turmeric
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1/8 teaspoon freshly ground black pepper
2 teaspoons Kikoman reduced-sodium soy sauce
2 teaspoons coconut oil


Preparation:
Drain/squeeze excess water from the tofu.  Mash it up with the seasonings and soy sauce, and let it sit for about 15 minutes to meld the flavors.  Heat the coconut oil over medium heat and add the tofu and cook it for about 15 - 20 minutes, stirring frequently.  I like the tofu to get almost crispy fried, but you can cook it to your heart's fancy.  Tofu is ready to eat without cooking, but the cooking process more thoroughly melds all of the flavors. While the tofu is cooking, put the broccoli and water in a 4-cup glass measuring container and microwave on high power until the broccoli is tender, which is about 10 minutes in my 1984 microwave.  (Don't laugh. My 27 year-old refrigerator still works, too.)   Puree with an immersion blender in the glass measuring cup.  Then stir in the tofu.  Adjust seasonings to match your mood.  Scoop it into a bowl and throw in a few crispy baked chips or similar to give it some crunch.  (The extra garnish is not included in the nutritional analysis.)  Or stuff it into a pita pocket before you stuff it in your mouth.

Nutrition:
Servings per recipe: 2
Serving Size: About 1 cup
Calories: 189
Total Fat: 9 g
Cholesterol: 0 mg
Sodium: 309 mg
Total Carbs: 15 g
Dietary Fiber: 6 g
Protein: 14 g

Feta-Red Pepper-Mint Dip

Our son, Caleb, enjoys culinary experimentation as much as his dad and I do.  (He makes a great brew too!  But that's off limits for me...darn this disease.)  He suggested I make a feta cheese dip like he has made.  He provided me with approximate amounts of each ingredient and I took it from there and modified it to meet my needs.  Tom used it as a dip for cucumbers and I used it as a dip for some pita chips.  Great flavor combination!  Thanks Caleb!


Ingredients:
6 oz. jar of roasted red peppers ( or equivalent of peppers you roast yourself)
1 cup reduced-fat feta cheese
1/4 cup or less non-fat plain yogurt
2 -3 leaves fresh mint, chopped
Approximately 1/2 Tablespoon fresh lemon juice


Preparation:
Put all of the ingredients except the yogurt into a blender and puree to desired consistency.  Add yogurt a little bit at a time to make desired consistency.  


Nutrition:
Servings per recipe: 6
Serving Size: 1/4 cup (4 Tablespoons)
Calories: 93
Total Fat:  5 g
Cholesterol: 13 mg
Sodium: 591 mg (this will be less if you roast your own peppers)
Total Carbs: 2 g
Dietary Fiber: 0
Protein: 9,g

White Bean-Cilantro Dip

Last Friday, I was weary of eating hummus and needed a new fiber rich, but smoothly pureed alternative. Hmmmm, what flavors and ingredients could I marry today?   Inspired once again by what I had available, I quickly pronounced nuptials for white beans and cilantro, and they lived happily ever after.  Valentines Day is definitely on my mind.  Hopefully, the garlic in this dip won't squelch that too much.  


I brought a batch of this dip with me when I stayed with my friend Tahirih this weekend. (She kindly offered to take care of me while my husband was away.)  Tahirih thought the dip was so delicious  that we made another batch of it this morning.  Rather than using canned beans, she soaked  beans yesterday for several hours, then cooked them.  There are many benefits of soaking and cooking beans rather than using canned ones.  First, of course, is the improved taste.  Secondly, the linings of most cans contain Bisphenol A (BPA) that is known to be harmful to one's health and recent studies have confirmed that the BPA in can linings often leaks into the food, thus use of canned foods should be minimized.  Third, the sodium content of most canned beans is quite high. Fourth, soaking and cooking your own beans is vastly cheaper than buying them in a can.  So you might be wondering why I had canned beans in my pantry.  Well, the convenience of canned beans for days when my energy is low is the primary reason.


The dip was a hit with Tahirih's husband, Ron, and daughter, Malika as they ate it with fresh vegetables. I ate mine with tasty whole wheat crackers.   It was fun to arrange Tahirih's beautiful platter with the dip, vegetables and crackers and to know that "my food" is often delicious to other palates, too.   


Ingredients:
1 16-oz can white beans, rinsed and drained (or 2 cups cooked white beans)
6 Tablespoons chopped cilantro leaves
1 Tablespoon olive oil (use a light rather than heavy tasting variety)
2-4 Tablespoons freshly squeezed lemon juice
1/2 clove minced garlic (or 1/4  teaspoon garlic powder)
(If you cook your own beans, add sea salt to desired taste)


Preparation:
Combine all ingredients and process with a food processor or with an immersion blender.  Kiss your sweetie.  


Nutrition: (calculated using canned white beans)
Servings per recipe: 12
Serving Size: 2 Tablespoons
Calories: 47
Total Fat: 1 g
Cholesterol: 0 mg
Sodium: 147 mg
Total Carbs: 7 g
Dietary Fiber: 2 g
Protein: 2 g

Moroccan Carrot Spread

I tasted a Moroccan Carrot Spread at the Duluth Whole Foods Co-op and loved the creamy texture and sweet carrot taste with spices.  So I looked for a similar recipe on-line and found this one from Paulette Mitchell, a culinary instructor, and author of 10 cookbooks, including her 15-Minute Gourmet cookbook series.  The list of ingredients was nearly identical to the one at the Co-op, but her recipe did not include parsley, so I added it to this recipe.   The key to the creamy texture is cooking the carrots until they are very tender.  I had never tried cooking carrots in the microwave before, and I have to admit that it was much quicker than my usual stove-top method. 

Ingredients:

1 pound carrots (about 8), cut into 1" chunks              

2 Tablespoons extra-virgin olive oil

3 Tablespoons red wine vinegar

1 teaspoon minced garlic

1 teaspoon Hungarian sweet paprika

2 teaspoons ground cumin

1/2 teaspoon minced fresh ginger root

2 Tablespoons chopped fresh parsley

Preparation:

Put the carrots in a medium microwave-proof dish; add about 1/4 cup water.  Cover tightly and microwave on high for about 8 minutes, or until very tender.  (Or cook the carrots in a stovetop steamer.)  Drain well.

Transfer the carrots to a food processor; process until mashed.  Add the remaining ingredients.  Process until the mixture is smooth and creamy.  Taste and adjust the seasonings.  Bring to room temperature for serving.

Nutrition:

Servings per recipe: 5



Food processing  the ingredients

Serving Size: 1/4 cup cup

Calories: 89

Total Fat: 6 g

Cholesterol: 0 mg

Sodium: 64 mg

Total Carbs: 9 g

Dietary Fiber: 3 g

Protein: 1 g

Chili Chickpea Mash

I have been having more intestinal tract blockages recently and an abdominal ct scan last week showed the reason for this is because the pancreatic tumor has shifted position is now pressing on my duodenum, though it hasn't grown in size. But it requires that I eat more soluble fiber and less insoluble fiber.  This recipe for chickpea mash is a good example of the type of soluble fiber that works well for me.  Most importantly, it is delicious!  Hummus is another good example of a dip that has the type of soluble fiber that works well for me, but variety in my diet is important for taste, fun and nutrition. 

Ingredients:
1 15.5 oz can chickpeas, rinsed and drained
1 small fresh red chili pepper, seeded and thinly sliced

2 Tablespoons chopped flat-leaf parsley

Juice of 1/2 lemon

1/2 Tablespoon olive oil

1/4 cup boiling water                                                                             
salt to taste
freshly ground black pepper
Pinch of cayenne pepper, if desired

Preparation:

Put the chickpeas in a food processor with the chili pepper slices, parsley, lemon juice and olive oil.  Puree to preferred consistency, adding just enough of the boiling water to make a smooth, creamy texture.  Season with salt and pepper, and cayenne pepper, if desired. 

Nutrition:
Servings per recipe: 6

Serving Size: 3.3 Tablespoons

Calories: 110

Total Fat: 2 g

Cholesterol: 0 mg

Sodium: 240 mg
Total Carbs: 19 g
Dietary Fiber:  4 g
Protein: 4 g

Avocado Cilantro Dip

This was a creation devised from my desire to use the delicious smelling cilantro growing in the deck container.  Avocado is a source of healthy fat, but I can't tolerate too much of it, so I need to use self-control when this dip is available.  

Ingredients:
1 ripe Hass avocado, peeled, pitted and coarsely chopped
2 Tablespoons chopped red onion
2 limes, juiced

1/4 cup chopped fresh cilantro leaves                                         
1/4 teaspoon salt
Freshly ground black pepper, to taste

Preparation:
Puree all ingredients until smooth.

Nutrition:
Servings per recipe: 4
Serving Size: 2 - 3 Tablespoons, depending on the size of the avocado
Calories: 79
Total Fat: 7 g
Cholesterol: 0 mg
Sodium: 149 mg
Total Carbs: 6 g
Dietary Fiber: 3 g
Protein: 1 g

Roasted Red Pepper Hummus

This is a recipe I found in the February 2008 issue of Diabetes Forecast, from Mr. Food Diabetic Dinners in a Dash by Art Ginsburg.  It is simple and tasty, with a rich supply of vitamins E, C and Beta-Carotene from the red peppers.  I added just a splash of Sriracha Hot Chili Sauce and about a scant tablespoon of tahini.  These are not included in the nutritional information. 

Ingredients:
2 cans (15 oz. each) garbanzo beans (chickpeas), rinsed and drained with 1/3 cup liquid reserved
1 jar (12 oz.) roasted red peppers, drained
3 garlic cloves (or 1/2 head of garlic, roasted in the oven)
2 Tbsp. fresh lemon juice
2 Tbsp. olive oil
1 tsp. ground cumin
1 tsp. salt

Preparation:
In a food processor or blender, combine all ingredients, including the reserved garbanzo bean liquid.  Process until the mixture is smooth and no lumps remain, scraping down the sides of the bowl as needed.  Serve immediately, or cover and chill until ready to use. 

Nutrition:
(as provided in the magazine recipe)
Servings per recipe: 14
Serving Size: 1/4 cup
Calories: 83
Total Fat: 3 g
Cholesterol: 0 mg
Sodium: 281 mg
Total Carbs: 1 g
Dietary Fiber: 3 g
Protein: 4 g

Garlic Scapes-Kale Pesto

My friend, Christal, gave me a bag of garlic scapes, with a recipe for pesto.  She explained that these cute curly stems were the tops of a hard-neck variety of garlic. In my additional reading about them, they were described as somewhat less potent than the typical garlic. But to be on the safe side, I think they are still best consumed with garlic-loving friends.

Typical pesto recipes contain high amounts of olive oil, so I substituted the more easily digestable coconut oil.  The heat in my kitchen in these sweltering summer days had already liquefied it, making it easy to make the pesto.  I also reduced the amount of nuts, and used walnuts since they contain the healthy Omega-3 fats.  I also added kale to boost the nutrition.  This idea came from my favorite blog, 365 Days of Kale.   The resulting pesto was delicious!   Quite tasty on whole grain crackers. 

Ingredients:
1/2 cup garlic scapes, cut into 1/4 inch pieces
1 cup chopped lacinato kale,  (tough stems removed)
2 Tablespoons chopped walnuts
1/4 cup coconut oil (liquefy on low-power in the microwave)
1/4 cup Parmesan cheese

Preparation:
Put garlic scapes, kale and walnuts into a food processor and process until very smooth.   Slowly add the coconut oil.  Transfer contents to a bowl and add the Parmesan cheese.  Mix thoroughly.  Add freshly ground black pepper, if desired.

Nutrition:
Servings per recipe: 16
Serving Size: 1 Tablespoon
Calories: 53
Total Fat: 5 g
Cholesterol: 1 mg
Sodium: 32 mg
Total Carbs:  2 g
Dietary Fiber: 0
Protein: 1 g

Thyme Rolls On

The intense heat that we have been experiencing in Duluth for the past several days is so rare.  It has resulted in prolific growth of all of the herbs, including thyme. This creation is my adaptation of a recipe promoted by a national herb organization.  The original recipe used full-fat cream cheese, so I substituted a combination of plain yogurt and Fage Greek yogurt.  This particular brand of Greek yogurt is quite high in protein and low in carbohydrates.  Both of the yogurts in this recipe contain probiotics, which are useful for improving digestion as well as supporting the immune system. 

Ingredients:
1/2 cup plain low-fat yogurt
1/2 cup non-fat Fage Greek yogurt
1 Tablespoon freshly chopped thyme
1 Tablespoon freshly chopped parsley
1/2 teaspoon finely minced garlic

Preparation:
Combine all ingredients in a blender and process till smooth and creamy.  Chill for about 2 hours.




Nutrition:
Servings per recipe: 16
Serving Size: 1 Tablespoon
Calories: 9
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 8 mg
Total Carbs: 1 g
Dietary Fiber: 0
Protein: 1 g

Basil Coconut Oil Pesto

Pesto had been one of my favorite foods prior to cancer and I considered it off-limits to me now because of the high amount of fat in it.  So I looked at my basil with longing yesterday.   Then I pondered the possibility of making pesto with coconut oil rather than olive oil, and reducing the amount of nuts in it.  Necessity is not the only mother of invention.  So is desire. What I created out of longing and desire was truly delicious. 

Ingredients:

4 cups lightly packed fresh basil (4 ounces)                           
1/4 cup toasted walnuts or pine nuts
1/2 cup Parmesan cheese
3 cloves garlic, minced
1/3 cup coconut oil (liquify it on low-power in the microwave)

Preparation:

To toast the nuts, place in a single layer in a preheated 350 degree oven for 10 minutes.  Cool before using in this recipe. In a food processor or blender, combine the basil, nuts, and garlic.   Cover and process or blend well.  With the food processor or blender running, add the coconut oil.  Process or blend until combined.  Season to taste with salt and freshly ground black pepper.  Makes about 3/4 cup pesto. 

Nutrition:
Servings per recipe: 16
Serving Size: Almost 1 tablespoon
Calories: 58
Total Fat: 6 g 
Cholesterol:  3mg
Sodium:  58mg
Total Carbs: 1 g
Dietary Fiber: 0 g
Protein: 2 g

Moroccan Tofu Dip

This dip is my creation based on one that I tasted at the Duluth Whole Foods Co-op. I have made it several times to serve at my book club and have been asked for the recipe.  So, it must be good!  When I serve it to friends, I provide fresh raw vegetables for dipping.  For me, I generally spread it on a low-carb pita bread. 

Ingredients:
12.3 oz package MoriNu Silken Tofu (extra firm)
1 Tablespoon fresh squeezed lemon juice (or more to desired taste)
1/2 Tablespoon canola oil
1/2 Tablespoon olive oil
2 teaspoons tamari (soy sauce)
1/2 teaspoon garlic powder
1/4 teaspoon cumin
1/4 teaspoon black pepper
1/4 teaspoon sea salt

Preparation:
Place all ingredients in a blender and blend till smooth and creamy.

Nutrition:
Servings per recipe: 6
Serving Size:  1/4 cup
Calories: 56
Total Fat: 3 g 
Cholesterol: 0
Sodium: 246 mg
Total Carbs: 2 g
Dietary Fiber: 0 g
Protein: 5 g

Avocado Tofu Dip

I created this recipe as a way to use up an avocado and cilantro, then added tofu for some protein.  It was delicious as a dip for low-fat baked pita chips. That's a recipe I'll share another time!

Ingredients:

1 ripe avocado, peeled and sliced

2 slices MoriNu Extra Firm Silken Tofu                               

4 Tablespoons cilantro leaves

juice of 1/2 lime

1/4 teaspoon ground cumin

1/4 teaspoon ground coriander
1/8 teaspoon cayenne pepper

Preparation:
Puree it all together.  You may need to add a bit of salt.

Nutrition:
Servings per recipe:  4
Serving Size:  2 - 3 Tablespoons
Calories:  97
Total Fat:  8
Cholesterol: 0
Sodium:  30 mg
Total Carbs:  5 g
Dietary Fiber:  3 g
Protein:  4 g

Jamaican Black Bean-Sweet Potato Mash

This was originally a salad recipe that I transformed into a delicious spread for me.  I made it for lunch today and served it as a side dish with flaked halibut flavored with jerk seasoning.  It was a great combination. I finished the meal with Strawberry Mint Smoothie.  A very satisfying meal!

Ingredients:
3 sweet potatoes, peeled and cut into chunks
1 15 oz. can black beans
1/4 cup minced fresh cilantro
juice from 1/2 lime
1/8 tsp paprika
1/4 cup chopped red onion
salt and pepper to taste

Preparation:
Drizzle sweet potatoes with 1/2 tablespoon olive oil and a pinch of salt and roast for about 30 minutes in a preheated 400 degree oven, until soft.   When the sweet potatoes are cooled, mix them with the other ingredients.  Puree with an immersion blender, adding a bit of water as needed.   

Nutrition:
Number of Servings:  6
Serving Size: Approximately 1/4 cup
Calories: 132
Total Fat: 1 g
Cholesterol:  0 mg
Sodium:  289 mg
Carbohydrates: 27 g 
Dietary Fiber: 6 g
Protein: 5 g

Black Bean Dip

I don’t recall where I originally found this recipe, as I just had it written on a scrap piece of paper. But it was an instant favorite with Caleb, Kiara, and Tom when I made it for them. I love it when the rest of my family enjoys a puree as much as I need it! They mixed it with a bit of salsa and had it with chips and raw veggies. I mixed mine with some taco sauce and spread it on a piece of low-carb bread. YUMMY!

Ingredients

1 15.5 oz. can black beans, rinsed and drained                                         
½ avocado, peeled and sliced
3 Tablespoons fresh lemon juice
2 Tablespoons minced fresh cilantro
¼ teaspoon cayenne
¼ teaspoon cumin
¼ teaspoon sea salt
3 Tablespoons thinly sliced green onions

Preparation:
Puree all ingredients in a food processor, blender, or with an immersion stick. (My blender didn’t work for this because there wasn’t enough liquid in it, so I used the immersion stick.)

Nutrition:
Serving Size: 3 ½ Tablespoons
Calories: 60
Fat: 2 g
Carbohydrates: 9 g
Fiber: 3 g
Protein: 3 g