Chunky Mushroom Soup on Meatless Monday

Once upon a time mushrooms were a food I wanted nothing to do with. Thankfully our tastes can and do change when we give them the chance. Close to ten years ago I went to visit my cousin Anna and she prepared Portobello mushrooms by simply sautéing them with some balsamic vinegar and served them over a green salad. For some reason that was a magic moment for my palate and I fell head over heels for those mushrooms. My life, and my health, has been better off ever since.

One of my students told me that she loves mushrooms, just yesterday. With my deep love of the fungi family I am very excited anytime I learn someone shares my appreciation. Not only are they delicious they are super nutritious, packed with vitamins, minerals, phytochemicals and protein. A food Dr. Fuhrman recommends we incorporate in our diet daily. I have no issue with that recommendation! :) 

Learn more about the health promoting power of mushrooms here. And then fill your bellies with the soup below. 

I created this soup specifically with my student's taste preference, health goals, and lifestyle in mind. If you, or someone you know, would like help finding delicious and nutritious foods that help you heal and thrive please contact me, emily@loveandplants.com. 

Chunky Mushroom Soup

Serves 4-6

Ingredients

1 large onion, chopped

1 red bell pepper, seeded and chopped

1 teaspoon garlic granules

1 teaspoon mustard powder

½ teaspoon smoked paprika

½ teaspoon ground coriander

2 pounds of mushrooms, sliced (any type or a mix)

1 heaping tablespoon minced garlic, about 5 large cloves

4 cups of Pacific low-sodium vegetable or mushroom broth

2 tablespoons nutritional yeast

1 tablespoon apple cider vinegar

4 stalks of kale, de-stemmed and torn into small pieces

Chop kale stems into small pieces, no need to waste them

Instructions

In a large saucepan, sauté onion and bell pepper over medium high heat with a splash of water until soft. Stir them often to prevent sticking. 

Add garlic granules, mustard powder, smoked paprika and coriander; stir to combine. 

Add all the mushrooms. They will shrink in volume in a few minutes time once they begin to release their liquid. Stir them into the onion and peppers.

Continue to stir until mushrooms become shiny and limp.

Pour in the broth and stir. Then add the nutritional yeast, vinegar and chopped kale stems. Simmer for 10-20 minutes to allow kale stems to soften and flavors to develop.

Add the torn kale and stir to combine.

Your soup is ready to serve whenever you are ready to eat!

Are you ready to sharpen your skills in the kitchen? 

Desiring to eat healthier and make it taste great? 

Looking for more education on specific dietary or health concerns? 

Emily would LOVE to make your goals a reality! 

Contact emily@loveandplants.com for a free phone consultation

Visit www.loveandplants.com

Moringa Breakfast Cookie

I just can't stop coming up with recipes with Kuli Kuli moringa. And I love knowing how much extra nutrition I am getting in foods I eat anyway, such as breakfast. I don't normally eat cookies for breakfast, but I do eat oatmeal quit often. I also love oatmeal cookies. So my thought was if I could combine cookies with breakfast I'd have the perfect pair. Am I right? :)

Moringa Breakfast Cookies
Makes 6 large cookies


Ingredients

2 cups Rolled Oats (not quick oats)
1/2 cup almond flour or oat flour
1 tablespoon Kuli Kuli moringa 
1 tablespoon baking powder
1 tablespoon cinnamon
1/2 tablespoon ground ginger
1/8 teaspoon ground nutmeg
3 ripe bananas, mashed
1/2 cup sunflower seed butter
3 tablespoons maple syrup
1 tablespoon vanilla extract
1/2 cup raisins 

Method
Preheat your oven to 350 degrees F. Line a baking tray with parchment paper or a silicone baking mat.

Combine the dry ingredients in one bowl and the wet ingredients in a second bowl, reserving the raisins. Mix each bowl well, then combine the two and mix together until well incorporated and finally add the raisins and mix to evenly distribute.

Portion out six scant 1/2 cup mounds on your lined baking tray and press into a flat cookie. Or whatever size cookie you desire. Smaller sizes also make a great quick and healthy snack during the day.

Bake for about 18 minutes, then remove from the oven and allow to cool. Enjoy for a healthy and tasty breakfast on-the-go or at home with a cup of tea and a side of fresh fruit.

Are you ready to sharpen your skills in the kitchen? 

Desiring to eat healthier and make it taste great? 

Looking for more education on specific dietary or health concerns? 

Emily would LOVE to make your goals a reality! 

Contact emily@loveandplants.com for a free phone consultation

Visit www.loveandplants.com

Moringa Coconut Ice Cream

I’ve been back in the kitchen creating more delicious recipes with my new favorite green powder, moringa! If there are people in your life who aren’t fond of things that are green I suggest you get them to try the recipe below for Moringa Coconut Ice Cream. With the sweet flavor and creamy mouth-feel I doubt they’ll be able to resist. And hopefully that will open their eyes, and their stomachs, to all the wonderful ways moringa can be incorporated in the kitchen.

The company that I am creating these moringa recipes for, Kuli Kuli, was born from founder Lisa Curtis’ experience in the Peace Corps. Lisa was living in a village in West Africa and started to experience early symptoms of malnutrition after several months of very limited access to fresh fruits and vegetables.  A friend of Lisa’s introduced her to the moringa tree and she began to incorporate the dried leaves into her diet. The nutritional power of these leaves quickly helped Lisa regain her health. It was from this personal experience that she wanted to share the incredible health benefits moringa offers to the American population. 

 I absolutely love Kuli Kuli’s mission, which you can find on their website:

“Kuli Kuli's mission is to provide everyone who wants to access the nutritional power of moringa with the knowledge and resources to do so. All of our products are made with moringa, one of the most nutritious plants on the planet, and nourish your body as well as the communities of West Africa where the plant is sourced.”

Kuli Kuli is more than a business; it is a mission. This is something I can personally stand behind because Love & Plants is more than a business; it is my mission, to educate people about healthy eating, so they can lead the lives they were born to live, to the fullest. I applaud Lisa, and the rest of the Kuli Kuli team, for their efforts and wish them so much success in their endeavors!

Moringa Coconut Ice Cream

Serves 4

Your ice cream just got a whole lot healthier! :) This recipe is unbelievably simple, absolutely delicious, and it is packed with nutrition. Try and find that in your grocery store’s frozen aisle.

There are several fat-soluble vitamins our bodies require; these are A, D, E, and K. Moringa is a fantastic source of A, E, and K. Vitamin D is what our bodies produce from being in the sun. For our bodies to properly absorb these great nutrients in the moringa we need a bit of fat; this is where the coconut milk comes in, it helps to ensure we benefit from all the amazing nutrients moringa is chalk full of.

This ice cream also has no refined sugar. The dates provide all the sweetness this dessert needs. In addition, dates have lots of their own health promoting nutrients, including fiber. How many ice creams have you had that are rich in fiber? I’d guess not many.

Ingredients

1 15-oz can full fat coconut milk

8 dates, pitted

1 tablespoon Kuli Kuli moringa powder

1 tablespoon vanilla extract

1 teaspoon cinnamon

Instructions

Place all your ingredients into a blender. If you are using a high-powered blender, such as a Vitamix or BlendTec you will not need to soak your dates, but make sure there are no lingering pits. If you know your blender isn’t the strongest go ahead and poor hot water over your dates and allow them to soak 10-15 minutes before blending.

Assemble your ice cream maker and pour in your blended batter. Turn the machine on and let it churn for approximately 20 minutes. The time is always partially dependent on the type of machine you are using and how warm of a room you are in.

Your ice cream is done churning when it is the consistency of ice cream. Duh! :)

Moringa Coconut Ice Cream is especially delicious when served with fresh fruit such as mango, papaya, strawberries, blueberries or raspberries.

My favorite ice cream maker is the Cuisinart Frozen Yogurt, Ice Cream & Sorbet Maker. You actually freeze the bowl, so there is no ice or salt required. I have mine in the freezer all the time and is literally the easiest thing in the world to use. This entire recipe is so simple you‘ll be eating Moringa Coconut Ice Cream every day!

If you are getting excited to start using moringa in your kitchen you can find stores near you that sell it or you can order it direct from Kuli Kuli. The stores closest to me (Newberg, OR) that carry it are Parkway Natural Foods in McMinnville, the Tualatin Fred Meyer or the Wilsonville Fred Meyer. I'm going to ask the Newberg Freddie's to bring it in.

If you come up with any awesome new recipes or ways to incorporate moringa into your life send me an email. I'd love to feature your recipe on my blog!

Are you ready to sharpen your skills in the kitchen? 

Desiring to eat healthier and make it taste great? 

Looking for more education on specific dietary or health concerns? 

Emily would LOVE to make your goals a reality! 

Contact emily@loveandplants.com for a free phone consultation

Visit www.loveandplants.com

Arriba! Arriba! – Moringa! Moringa!

This week you’ll be seeing a few Love & Plants recipes popping up, on the blog, with a very special ingredient I am excited to introduce you to…  Friends, I’d like you to meet moringa!

Before I get into why moringa is being called “America’s New Superfood,” can I just call attention to how fun it is to say “moringa”- Try it! Imagine yourself in a flamenco dress or a matador suit with an arm in the air and shout… “Moringa!” haha! Now you know the silly places my mind takes me. :) I think it went there because it reminds me of “Arriba!” Arriba is a very invigorating word and not so coincidentally moringa is a very invigorating nutrient rich food. Now, let’s move past my quirky imagination and talk food…

I was recently introduced to moringa at the FoodWorx Conference in Portland where the young company Kuli Kuli was sampling their products. I love discovering new healthy foods and moringa is jam packed with great nutrition. Kale has met its match! Moringa has oodles of vitamins, minerals and antioxidants; it is a great source of protein; and my favorite it is going to fuel your body with those oh so important phytochemicals; the nutrient density if through the roof! Now we know why moringa is being called “America’s New Superfood.”

Let me back up, you are probably still trying to figure out what moringa is exactly, how you eat it and where to find it? Moringa is a tree and the edible part is the little green leaves. Here in the states you will find it in the form of green powder, or Kuli Kuli is also making energy bars with moringa in them (they are very tasty BTW).  So you will not be able to walk into the grocery store and look for moringa next to the kale or bok choy. You’ll find it in the supplement section near the powdered wheatgrass and such. “So how do I eat it?” Great question! I’m glad you asked. :)

Of course, as with many green powders they are a great nutrient-packed addition to any smoothie. However I’m a big advocate for getting into the kitchen and creating foods that actually require some chewing, as that is the first phase of proper digestion. Plus it is fun to find ways to incorporate moringa into every meal of the day, instead of just a smoothie. 

So that is what I am setting out to do, create some delicious recipes that become even more nutritious than normal with the addition of this amazing superfood, that I’m sure you’ll continue to hear more about.

Heads up: I am entering my recipes in the Kuli Kuli recipe contest. You’ll be able to start voting March 3^rd on their facebook page. I’m sure I’ll send out some reminders throughout next week. :)

Take a look at the first recipe I created. It is delicious and nutritious; my favorite combo!

The Healthiest Hummus

Makes about 2 ½ cups

This is not your everyday hummus.  This hummus is full of fabulous ingredients that complement and balance the moringa powder. The base of the hummus is yellow-lentils, which offer additional protein, iron and fiber making it a great food for women during menstruation, for athletes… or anyone for that matter.

Notice there is no oil in this recipe, which can be very inflammatory. Instead the healthy fat comes from sunflower seed butter. If this is a new ingredient to you think peanut butter made out of sunflower seeds. It is delicious! It has a rich earthy flavor that compliments the earthiness of the moringa powder. The fat also will help your body absorb all the fat-soluble vitamins in the moringa.

There is tons of Vitamin C in the moringa and we added a bit more with the lemon juice, which brightens the flavor of the hummus. Vitamin C is irons best friend and will help absorb that vital mineral found in both the lentils and the moringa. The moringa and the lentils are high in fiber, which will help carry the nutrients to our small intestine for absorption and then keep things moving on through us for regular excretion- very important to our health!   

Because inflammation is such a huge problem in our country I wanted to make sure I added an extra boost of anti-inflammatory spices, so this could truly be the healthiest hummus. I chose garlic, turmeric and cayenne not only for flavor, but also for their known anti-inflammatory properties.  

I can’t imagine finding a hummus healthier than this one. And it is super simple to make, so it can become a part of your regular routine.  

Ingredients

2 cups cooked yellow lentils

¼ cup sunflower seed butter

1 tablespoon Kuli Kuli moringa Powder

2 peeled garlic cloves

3 tablespoons fresh lemon juice

1 cup water

½ teaspoon turmeric powder

Pinch of cayenne

Sea salt, to taste (about ¼ teaspoon)

*Add more turmeric and cayenne if you desire, or try some other spices such as cumin, coriander or curry

Instruction

Place the garlic in either a food processor or blender. Turn the machine on to mince the garlic. Then add the remaining ingredients starting with half the water. Process the ingredients till smooth. Stop to scrap the sides of the machine and add more water, a little at a time, until the desired consistency is achieved. Hummus will always thicken up after being refrigerated, so you may want to make it a little thinner than you’re end goal. Once your hummus is fully blended and a consistency you like remove it from the machine and place in a sealed container in the fridge until ready to use.

Serving ideas: dip with veggies, massage into kale for a simple salad (double green power!), use as a spread for wraps or sandwiches, add a dollop on top of morning scrambles, hashes, burritos, or spread on toast.

Learn more about Kuli Kuli and moringa

Are you ready to sharpen your skills in the kitchen? 

Desiring to eat healthier and make it taste good? 

Looking for more education on specific dietary or health concerns? 

Emily would LOVE to make your goals a reality! 

Contact emily@loveandplants.com for a free phone consultation

Visit www.loveandplants.com

Braised & Glazed Tempeh - Meatless Monday

There has been a meal in my mind for about a week or two that I've wanted to make. When I was at the grocery store on Saturday night I made sure I had all the ingredients. And today I was inspired to get in the kitchen and make things happen. It was midway through dinner that it hit me... it's Monday! What a great "Meatless Monday" blog post this meal would make. So here we are. :)

Have you heard of tempeh? Ever tired it? Know what the heck it is? 

Tempeh originated in Indonesia. It is most traditionally made from soy beans, but you'll also find varieties that include grains. To make tempeh, soy beans are cultured with Rhizopus spores. During the fermentation process the soy beans bind together forming a very dense cake. It is a fantastic source of protein, but also provides a lot of dietary fiber and healthful vitamins and minerals. Another nutritional benefit is due to the culturing process the enzymes in the beans have already begun breaking down; this makes digestion easier on your system and aids in our absorption of the nutrients in the tempeh. Read more on tempeh.

Is the suspense killing you? What did I make for dinner? Take a look!

Braised and Glazed Tempeh accompanied by Cauliflower-Celeriac Puree, Braised Kale, Pearl Onions and Roasted Tomatoes

Was it good? Ask my husband!

Isn't he the cutest! ;)

If you are an avid meat eater, or cooking for one, I'm going to be honest and tell you tempeh is not the same as meat. Experience has taught me that many people are willing to try something new, but it is better to just call it what it is, rather than try to claim it is something, it is not. Tempeh is tempeh, and when prepared properly it is delicious... delicious tempeh. Probably best not to attempt convincing your family or friends it's a steak.

If tempeh is new to you, or those you cook for, give this recipe a try. It is super flavorful and oh so delicious. Well, that's my opinion, but I wrote the recipe. Tell me what you think!

Braised and Glazed Tempeh
Serves 2

Ingredients
1 8 oz package of Tempeh
4 garlic cloves
1/4 cup tamari or Braggs Liquid Aminos
3 cups water
1-2 shallots (about 1/4 cup minced)
2 springs of fresh thyme
2 bay leaves
1 cup Marsala, Madeira, or red wine
3 cups vegetable broth (low sodium)
1 tablespoons cornstarch or arrowroot
1/2 cup oat flour*
1/4 cup nutritional yeast
1 teaspoon crushed black pepper

Method
Start by preheating your oven to 350 degrees and place a baking tray inside the oven.

Slice your garlic into thin pieces. Add the garlic, along with the tamari and water to a saucepan. Bring to a simmer. In the meantime, cut your tempeh in half diagonally. Then slice each half into 2 or 3 thinner pieces (shown in the photo above). It is up to you how thick you want your triangles. Place the 4 or 6 pieces in the braising liquid you have on the stove. They need to be submerged, so if necessary add a little more water. Allow to simmer for 35-45 minutes. It is always best to simmer or steam tempeh before eating; to "wake it up", as I like to say.

Next mix together the oat flour, nutritional yeast and black pepper in a shallow baking dish; set this aside for later.

Now it is time to start the glaze. Mince your shallot and get all other ingredients ready for when they are needed.

Heat a saute pan, over high heat, to the point a drop of water dances on the surface. Add you shallot and stir to prevent sticking. If the shallot begins to stick at all add a splash of stock. As the shallot begins to soften add the wine, thyme and bay leaves. Bring to a simmer and reduce liquid by about half. Once reduced add the rest of the stock. Simmer for 15-20 minutes. In the meantime create a slurry of water and cornstarch. (Mix just enough water into your cornstarch for it to dissolve completely). After your liquid has simmered long enough remove the thyme and bay leaves. Then pour in the slurry and whisk to combine. Allow to remain on a medium low heat while the sauce thickens and looks like the saucy glaze you're after.

Keep and eye on the time and after your tempeh has simmered long enough remove it from the heat. One piece at a time carefully remove from the liquid and coat with the oat flour mixture on both sides. Then lay on the baking tray in the preheated oven. Do this with each piece of tempeh. Brush a small amount of the braising liquid over the tempeh. Bake for 15 minutes, then flip, brush a small amount of braising liquid on the opposite side and bake for 15 minutes more.

At this point your glaze and your tempeh should both be done. If your glaze becomes too thick at any point you can add a little more stock and whisk to combine.

Remove the tempeh from the oven and place on your serving plates. Pour the glaze over the tempeh. Enjoy with any mashed root vegetables or mashed cauliflower, cooked greens, onions, tomatoes, a side salad; it is up to you. It's food, it's ready to eat, just enjoy! :)

*You can purchase oat flour at the store (often found with the gluten free flours and in the NW it is typically the brand Bob's Red Mill; possibly in bulk as well). It is also simple to make your own oat flour by grinding oats in either a food processor or preferably a blender. Just throw in the oats and blend until you achieve a flour consistency.

Are you ready to sharpen your skills in the kitchen? 

Desiring to eat healthier and make it taste good? 

Looking for more education on specific dietary or health concerns? 

Emily would LOVE to make your goals a reality! 

Contact emily@loveandplants.com for a free phone consultation

Visit www.loveandplants.com

A Valentine's Date to Remember

Valentine's Day is the busiest day in the restaurant industry. Believe me, I've been a waitress, it's a zoo. This year I am offering a new way for couples to celebrate, with Love & Plants. Join me for a hands on couple's cooking class. You'll be able to enjoy your significant other for more than just a meal; you'll be learning how to make delicious food that is full of healthy ingredients specifically designed to get you in the mood for when you get home. ;) Take a look at the details and menu below.

Valentine's Aphrodisiac Date Night

Friday, February 13th

6:00pm

Newberg, OR

$150 per couple

Includes: class, family style meal and bubbly wine experience provided by Charles Hesson, of The Willamette Experience

~Menu~

Heart of Palm Cakes

 Sweatheart Salad

 Strawberry Seduction Salad

Mushroom Risotto

Chocolate Lovers Tart with Drunken Berries

 To schedule your date email emily@loveandplants.com

Learn more about Love & Plants at loveandplants.com

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Introducing Meatless Monday

Some may say, "wait I thought everyday was 'meatless' for you?" Well, yes, that would be true, but this blog is about offering inspiration for others, to try new things, eat more veggies, and get back in the kitchen and out of the drive-thru. For many starting with a commitment to "Meatless Monday" is a great place to start!

I think one of the hardest things for us (Americans) is to recreate the image of a plate. If someone asks what you are having for dinner what is your response? For most it usually revolves around the meat and the vegetables are more of an afterthought. "I've made a roast with potatoes and carrots." or "We're having chicken with (insert side)." This is normal and not something to be ashamed of, but it is something to think about.  

Ask yourself, "what is important in my meal?" Hopefully everything! When I look down at the dish in front of me I like to know that each bite is fueling me with lots of vitamins, minerals, phytochemicals and antioxidants. If the food starring me in the face is vibrant, colorful, and primarily produce I know that it's packing a punch when it comes to nutrition.

People make changes to their diet for many reasons. The thing that is great about going meatless one day a week is no matter what makes you give it a try, there are tons of side-effects, aka benefits.

Health Benefits
The more fruits and veggies in your diet the better your are preparing yourself to fight off many types of chronic disease. People who eat an exclusive or dominant plant-based diet have much lower incidence of cancer and heart disease; two of the leading killers of Americans. It also has a powerful effect on helping, sometimes to the point of reversing, arthritis, lupus, acid reflux, gout, IBS, and many other ailments. It lowers cholesterol, blood pressure and encourages healthy weight time and time again.

Fun Fact: Phyto=plants 

The immensely important phytochemicals are only found in plant-based foods.

Financial Benefits
Meat-centered meals cost more than plant-based meals. Next to the cost of my rent my food budget is the most important thing I spend money on each month. I am able to shop extremely affordable because I eat a plant-based diet. That leaves a little extra spending money when that special something catches my eye.

Environmental Benefits
It requires 1,800 to 2,500 gallons of water to produce a single pound of beef; compared to a mere 220 gallons to produce a pound of soy tofu. In addition, for every one calorie of beef produced it requires about 40 calories of fossil fuel energy; compared with 2.2 calories of fossil fuel per 1 calorie of plant-based protein. The United Nations’ Food and Agriculture Organization estimates the meat industry generates more greenhouse gas emissions than transportation emissions.






*Some facts pulled from: http://www.defeatdiabetes.org/meatless-mondays/ 

The United Nations’ Food and Agriculture Organization estimates the meat industry generates nearly one-fifth of the man-made greenhouse gas emissions, more than transportation emissions. - See more at: http://www.defeatdiabetes.org/meatless-mondays/#sthash.Dj8VrLNL.dpuf