Skinny and Speedy Cuban Moros (Rice and Beans)

Moros is a typical Cuban side dish of rice and beans cooked together. Usually it is cooked with pork belly chunks and can take awhile to cook. This is a lighter, vegetarian version that is cooked up in less than 20 minutes. I love eating Moros with any meal, but most versions that are available at restaurants are so greasy and heavy, it makes it hard to really enjoy. I've taken matters into my own hands and made this lovely side dish figure-friendly and easy enough to serve any night of the week. Not only is this a complete protein (yeah Veggies!) but it is a great side dish for any meal. 

If you decide to eat this as a main dish, this will serve 2. I usually will end up eating this as a main meal or lunch because it's really filling and really hits the rice/beans craving right on the nose. If you decide to make a larger batch, you'll have to adjust the cook time. Next day lunch anyone? 

Skinny and Speedy Cuban Moros

Cook Time: < 20 minutes
Prep Time: < 5 minutes
Serves: 4

Ingredients:

• 1 cup cooked black beans (or canned - rinsed and drained)
• 1 cup dry white rice
• 1 clove of garlic, minced or smashed 
• 1 dried bay leaf
• 1/2 tsp of ground cumin
• 1/2 tsp smoked paprika
• 1/2 tsp onion powder
• 1 tsp red wine vinegar
• 1 tsp oil
• 2 cup vegetable stock
• salt and pepper to taste

Garnishes:

• fresh cilantro, minced
• fresh lime juice

In a rice cooker - place all of the ingredients in and stir well. Turn on and let cook until done. 

Remove the bay leaf (and garlic if smashed) and serve hot.

On the stove - Heat a medium/large pot over high heat. Add all of the ingredients in and stir well.

Allow it to come to a boil, then cover the pot and reduce the heat to low. Let the rice cook for about 10-15 minutes, or until the liquid is absorbed.

Remove the bay leaf (and garlic if smashed) and serve hot. 

Nutritional Info for 1/4 of the recipe:

Calories: 180 ; Fat: 1.5g ; Carbohydrate: 32.5g ; Fiber: 4g ; Sugar: 0g ; Protein: 6g 

Vegan Chocolate and Banana Oat Bars

I like to make my own snacks, since buying pre-wrapped snacks can really be pricey and contain too many unnecessary ingredients. These Oat Bars are dairy-free, egg-free, gluten-free, vegan-friendly and are nut-free. Wow! So practically anyone can eat these! Made from very basic ingredients, these bars are easy to make and tasty to eat. You can customize them to your liking by adding toasted nuts, a tsp of flavoring, dried fruit (instead of chocolate) and spices. By making your own snack bars, you are saving not only money but you are getting exactly what you are craving in your bar. I'm a huge chocoholic - which is why these have plenty of mini chips, so I can get some in every bite. I didn't have to add any sugar to these because the bananas and chocolate chips have enough sweetness to make these perfect. 

The mini semi-sweet chocolate chips I used are by Enjoy Life. They are dairy-free chips that melt wonderfully. If you are concerned about gluten, make sure you purchase oat that are for sure not processed in a facility that may contain gluten. Although oats are gluten-free, they can sometimes be contaminated.  These can be stored in the fridge, wrapped tightly for about a week. You could freeze them as well - just make sure to wrap each one individually. 

Vegan Chocolate and Banana Oat Bars

Cook Time: 30 minutes
Prep Time: < 5 minutes
Serves: 9 squares

Ingredients:

• 1/2 tsp coconut oil
• 2 large ripe bananas, mashed
• 3oz mini semi-sweet chocolate chips
• 1/2 tsp fine sea salt
• 1 tsp pure vanilla extract
• 1 cup unsweetened almond milk
• 1 1/2 cup organic rolled oats 
• 2 tbsp organic ground flaxseed

Preheat oven to 350F. Grease a 9 x 9 baking pan with a little coconut oil. Set aside

In a medium sized bowl, mash the bananas until practically a puree. 

Add the rest of the ingredients and mix well. 

Pour the mixture into the greased baking pan and bake at 350F for about 30-35 minutes, or until the oat bars are set. 

Allow the oat bars to cool before cutting into 9 pieces. 

Serve them at room temp or warmed.

Nutritional Info per bar:
Calories: 140 ; Fat: 5.5g ; Carbohydrate: 31g ; Fiber: 5g ; Sugar: 8g ; Protein: 2.5g 

Guest Post - Ellen's Asparagus Soup

Hello everyone, I'm Ellen from Ellenbcookery .   I'm so pleased to be guest posting again here at Laurie's cravings and happy you're back today.  Laurie and I would like to show you what was done with the leftover asparagus stems we didn't use in yesterday's stuffed pepper recipe .  Since the previous recipe only calls for the asparagus tips, I also made an asparagus soup with the remaining sticks.  It's really tasty and uses simple ingredients.  We hope you enjoy!


- EllenB 

Ingredients:

• 1 large organic onion, diced
• approx. 3-4 cups of water (add more if you'd like)
• 1 organic vegetable bouillon
• salt and pepper to taste
• 4 organic potatoes, quartered
• leftover asparagus spears
• splash of cream (optional)

Instructions:  


Saute the organic onion in a large pot until well cooked. 


Add water to pot,  an organic vegetable bouillon, salt & pepper.  


Once bouillon dissolves, add 4 quartered organic potatoes and cut up asparagus sticks.  


Once potatoes are cooked, puree with hand blender.  


Tasty on it's own, or you could add a splash of cream.

Guest Blogger - Jen's Date Balls

Hey everyone, My name is Jen from JenBeansBlog.  This is my very first guest post and I wanted to create something nutritious and simple and doesn't require cooking or baking or actually turning on any large appliances for long periods of time and something sweet to satisfy that sweet tooth for the new moms out there. 


Here's a recipe for something nutritious, and super easy, and super yummy:

Date Balls 

(I'm sorry but that's the best name I can come up with at 11:30 pm!)

Ingredients:

• About 200g (7oz) Medjool dates, pitted
• About 1/2 cup Dutch processed cocoa powder
• About 1/2 cup ground hazelnuts/filberts
• Other coating options: shredded coconut, ground walnuts, chocolate sprinkles, cookie crumbs

In a food processor, process dates with a teaspoon of cocoa powder and 2 teaspoon of ground hazelnuts until smooth. It should be sticky but not overly sticky. Dust your fingers and palms with cocoa powder and roll into balls. Roll them over more cocoa powder and ground hazelnuts and they are ready to eat! (or refrigerate for later)
If the dates alone are not sweet enough, add a bit of honey or syrup during the processing step. If they are too sweet, add a bit more ground nuts to dilute the sugars in the dates.


Enjoy with a hot cup of herbal tea. Happy eating!

Keep your eyes peeled for another delicious date recipe this upcoming weekend! 

Tropical Green Smoothie

Simple green smoothie that isn't bitter and has a nice tropical twist! It can be a difficult to fit enough fruits and veggies into your diet on a daily basis. Drinking a smoothie can be a great way to make sure you are getting enough nutrients in your diet. My biggest complaint about smoothies are that they are usually all fruit or heavily fruit based. Now there isn't anything wrong with fruit, but too much sugar can be a problem for some. Adding a bit of veg to this smoothie helps balance the fruit/veg ratio and still tastes awesome! 


The reason I juiced the kale, spinach and pineapple is I wanted to remove some of the tough fibers that they have. I wanted to go straight to the source of the vitamins and minerals - the juice. By pureeing the the other ingredients with the juice, it helps give it body, bulk and some fiber. The coconut oil helps the absorption process and, for me, makes me more satisfied. If you find you would like this to be more sweeter, add a bit more fruit. 

Tropical Green Smoothie

Cook Time: 0
Prep Time: < 5 minutes
Serves: 1 


Ingredients:
Juice:

• 4 organic kales leaves & stems
• 1 cup organic spinach, packed
• 1/2 cup fresh pineapple

• 1/2 ripe medium mango, peeled and cut into chunks
• 1/2 ripe medium peach, peeled and cut into chunks
• 1 tsp extra virgin organic coconut oil
• 3-4 ice cubes

Using a Juicer - juice the kale, spinach and pineapple. Pour the juice into a blender. 


In the blender add the mango, peach and ice cubes to the green juice. Puree well to remove all of the chunks


Serve the smoothie in a nice glass and enjoy paradise. 


Nutritional Info for the entire recipe:
Calories: 220 ; Fat: 5g ; Carbohydrate: 45g ; Fiber: 5g ; Sugar: 24g ; Protein: 3.5g

Vegetarian Southwestern Black Bean Chili

I made a huge batch of black beans and was wondering how I was going to use them. I used my slow cooker to cook the beans during the day, while I ran my errands. Taking dried beans, soaking them and then allowing them to cook in water for 6-8 hours on low is a great money saver! Canned beans can have a canny taste and cost a lot more. For 1 can of organic black beans (about 2 cups) it is about $1.30 ish and 1lb of dried organic black beans is about $1.50 ish (which produces about 5-6 cups of cooked black beans). It only makes sense to get the dried ones. Since I had this large batch of beans on hand, I decided that I'm going to put some to use for my dinner. A simple vegetarian chili sounds like a good idea to me. I can use up the fresh corn, kale and tomatoes that I have on hand. Also it makes for great next day lunch. I'm not sure if this is an authentic chili, but it has the flavors of a chili and has a nice thick consistency. I served it over fresh white rice and a bit of hot sauce. 


If you want to omit the cayenne, that's fine. This chili isn't very spicy but it does have some warmth. As for the beans, you can use canned black beans if you'd like. Just make sure to rinse them well and drain any excess water. Also if you prefer a thinner chili, just add a bit more stock. Start with a 1/2 cup and work your way up if need be. 

Vegetarian Southwestern Black Bean Chili

Cook Time: 30 minutes
Prep Time: < 10 minutes
Serves: 4 (1 cup) servings


Ingredients:

• 1 tsp oil
• 1/2 large onion, diced
• 2 cloves garlic, minced
• 4 roma tomatoes, diced 
• 1 tsp chili powder
• 1/2 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/4 tsp cayenne pepper
• salt and pepper to taste
• 2 dried bay leaves
• 2 cups cooked organic black beans (or used canned black beans, drained)
• 1 cup organic vegetable stock
• 4 kale leaves, chopped and stems removed
• 1 ear of organic sweet corn, kernels removed
• 1/2 tbsp fresh cilantro, minced
• 1 tsp red wine vinegar

In a large stock pot, heat the oil over medium heat.


Add the onion and garlic and saute for about 5 minutes, or until softened. 


Add the tomatoes, chili powder, cumin, paprika, cayenne, bay leaves, black beans and salt & pepper (to taste). Stir well. 


Allow the mixture to come to a boil and then cover and reduce heat to a simmer. Simmer for about 20 minutes.

While that is simmering, chop up the kale leaves into bite-sized pieces. Then shuck the corn and remove the kernels using a knife. Set aside.


Once the black beans have simmered for 20 minutes, add the kale, corn, cilantro and vinegar and stir in well. Cover again and allow it to simmer for 5 more minutes. 


Remove the bay leaves. Serve piping hot over rice (if you'd like).

Nutritional Info per Serving:
Calories: 205 ; Fat: 3g ; Carbohydrate: 40g ; Fiber: 9.5g ; Sugar: 9g ; Protein: 11g 

Roasted Garlic and Cilantro Rice

Rice is a staple grain in my house growing up. I ate rice at most meals, but it was usually plain long-grain white rice. Since eating rice so often can be boring, why not change things up a bit? Trying different varieties of rice is a great way to start. In this recipe, I chose to use jasmine rice, since it is so aromatic and went well with the main dish being served. I threw in a few cloves of roasted garlic and tossed with fresh cilantro at the end. Turned out wonderfully. Very fragrant, flavorful and not boring be any means! 

I mashed up the garlic cloves to almost a paste and throughout the cooking process, they melted like butter into the rice. There were speckles of garlic, but not huge bites - which I like. If you don't have jasmine rice on hand, any rice will do. The basic flavors will work well with any rice, just make sure to adjust the cooking time, depending on the type of rice. This recipe doubles easily, in case you want to make extra. I like to make double batches on occassion so I can use the leftover rice for lunches, rice patties or fried rice. If you will be using the remaining rice as leftovers - make sure to add about a tbsp or 2 of water to the rice when reheat to prevent it from being too dry.

Roasted Garlic and Cilantro Rice

Cook Time: < 15 minutes

Prep Time: < 5 minutes

Serves: 4 (1/2 cup) servings

Ingredients:

• 1 cup jasmine rice, uncooked and rinsed well
• 2 cups organic low-sodium vegetable stock
• 5 cloves of roasted garlic, smashed (to paste like consistency) 
• 1 tsp extra virgin olive oil
• 1 tsp fine sea salt
• 1/4 tsp freshly grated black peppercorns
• 2 tbsps fresh cilantro, minced

Using a rice cooker:

add the rice, stock, garlic, oil and salt & pepper. Stir everything well. Turn on and allow to cook all the way through.

Cooking on the stove:

Heat a medium/large pot over high heat. Add the rice, stock, garlic, oil and salt & pepper. Stir everything well.

Allow it to come to a boil, then cover the pot and reduce the heat to low. Let the rice cook for about 10 minutes, or until the liquid is absorbed.

With a fork, fluff the rice well and gradually add the cilantro as you are fluffing. 

Serve the rice piping hot :)  

Nutritional Info per 1/2 cup cooked serving:

Calories: 190 ; Fat: 1.5g ; Carbohydrates: 38g ; Fiber: 1g ; Sugar: 1g ; Protein: 4g

Strawberries N' Cream Oatmeal

I grew up eating flavored instant oatmeal and one of my favorites was strawberries n cream. Of course I now know how processed those little packets are (not to mention, way to sweet!). So instead of never eating it again, I made my own version of Strawberries n' Cream. Luckily strawberries are now in season, so finding great tasting fresh strawberries is easy and inexpensive. This is a very basic recipe and can be customized according to your liking. I prefer a thick oatmeal, but if you'd like to thin it out some more, just add a little more almond milk. You've got yourself a nice, simple breakfast or even a nice post workout snack.


I didn't sweetened this oatmeal, I didn't think I need any sweetener. If you are more of a sweet tooth, try adding a touch of coconut sugar, honey or maple syrup. If you prefer softer strawberries, add them to the oats during the cooking process. The heat will soften them slightly. I prefer a fresh bite to mine. Also I used Soyatoo - a dairy-free whipped topping, but if you'd like to use regular whipped cream/topping, but all means do it. I'm sure it will be just as tasty!

Cook Time: < 5 minutes
Prep Time: < 5 minutes
Serves: 1


Ingredients:

• 1 serving of cooked steel cut oats (or 3/4c of cooked oats)
• 1 tsp ground organic flaxseed
• 1/4 cup unsweetened vanilla almond milk
• 3 large organic strawberries, sliced
• 1 dollop of dairy-free whipped topping

If you are not using the steel cut oats recipe, add 1 splash of vanilla and a pinch of salt to oats as they cook. 

If reheating the steel cut oats - add the almond milk and flaxseed during the reheating process. Make sure to stir well. 

If the oat are freshly cooked - top with the almond milk and flaxseed and stir well. Let the oats absorb the liquid.

The top the oatmeal with the sliced strawberries and a small dollop of whipped topping. Easy enough and very filling. 

Nutritional Info for entire recipe:

Calories: 200 ; Fat: 5.5g ; Carbohydrate: 34g ; Fiber: 7g ; Sugar: 4g ; Protein: 8g

Italian Rainbow Chard & Bean Soup

Sometimes after a long day, a warm bowl of soup is what helps me unwind from the hustle and bustle. Even though it is summer time, I still enjoy warm meals every so often. This soup has a nice Italian flair, kind of like a minestrone, minus the pasta. Letting the Parm rind simmer in the soup, gives it amazing flavor and a nice saltiness (so try to not over salt). Rainbow Chard is a denser green(compared to spinach) that holds up well to the cooking process and maintains a nice bite, even when reheated. Also it is absolutely beautiful! Eat the rainbow... that's where you'll be sure to get a variety of nutrients that your body needs. By adding the chard leaves towards the end, you retain most of the nutrients. This soup has plenty of protein, veggies, and fiber. Definitely filling! 


I only used 2 of the 4 stems in this recipe because the stems have a bit of a woody taste and too much can give it an off taste. You could omit the stems completely if you'd like - but I  like to try to use everything (no waste). By substituting the chicken stock for veggie stock and omitting the Parm rind, this is an excellent Vegan main dish. This soup freezes well and makes for a great next day lunch. So no waste here :)

Italian Rainbow Chard & Bean Soup

Cook Time: 30 minutes
Prep Time: 10 minutes
Serves: 4-6 


Ingredients:

• 1 tsp olive oil
• 1 large onion, diced
• 4 cloves of garlic, minced
• 1/2 tsp of red pepper flakes
• 4 organic rainbow chard, stems (2, diced) and leaves (chopped into bite-sized pieces) separated 
• 1 1/2 tbsp italian seasoning
• salt and pepper, to taste
• 1-14.5oz can of organic diced tomatoes, drained
• 2 tbsp organic tomato paste
• 2-15oz cans of organic pinto beans or cannelloni, drained and rinsed
• 3 cups of chicken or veggie stock
• 1/4-1/2 tsp cayenne pepper (optional)
• rind of Parmigiano Reggiano (any size)
• juice of 1 lemon

• fresh Parmigiano Reggiano, grated (optional)

In a large pot, heat the oil over medium heat. Add the onion, garlic, red pepper flakes and 2 of the rainbow chard stems only (add more if you'd like, but I find it makes the soup a bit too woody). Saute for about 5 minutes or until softened. Stirring often. Add salt and pepper to taste.

Add the rest of the ingredient except the rainbow chard leaves and the lemon. Raise the heat, bringing the mixture to a boil. Cover and lower the heat to a simmer. Stir occasionally. Allow the soup to simmer for about 15-20 minutes.


Then add the rainbow chard leaves, stir well into the soup. Cover and let simmer for 5 minutes. 

Add the juice of the lemon, stir well. Taste the soup and adjust seasonings as necessary (more salt or pepper).


Serve piping hot with crusty bread for sopping up the soup. Top with Parmigiano Reggiano. 

Nutritional Info per Serving (assuming this makes 4):
Calories: 255 ; Fat: 2g ; Carbohydrate: 46g ; Fiber: 15g ; Sugar: 7g ; Protein: 13g 

Slim Pecan Pie Oatmeal

Pecan Pie Oatmeal?! Oh yes... and it's an excellent start to any day. Creamy, crunchy and lightly sweetened, this oatmeal is such a treat - only guilt free! Whole grain, low sugar and portable, my kind of breakfast. I try to make most meals that I eat balanced in some way, so adding the pecans gives the oatmeal some good fats.


Since I had my little container of  already cooked steel cut oats, I added the almond milk during the re-warming. I then jazzed it up with some ingredients I had on hand. I toasted the pecans slightly in the toaster oven, while the oats warmed up in the microwave w/ the almond milk. I used dark brown sugar because it has a nice molasses flavor, similar to that of pecan pie. If you have molasses on hand, then I would use that instead (I just didn't have any).

Slim Pecan Pie Oatmeal

Cook Time: < 5 minutes
Prep Time: < 5 minutes
Serves: 1


Ingredients:

• 1 serving of steel cut oats or 3/4 cup of cooked oats
• 1/4 cup unsweetened almond milk
• 1 tbsp ground organic flaxseed
• 5 organic pecan halves
• 1/2 tsp dark brown sugar, packed

Use already cooked oats or cook oats according to your likeness. (If you aren't making the steel cut oats, then add a splash of vanilla and a pinch of salt to your oats as they are cooking.)


Stir in the almond milk (room temp, or heat slightly) and flaxseed. 


Top with the pecan pieces and brown sugar. 


Nutritional Info per Serving:
Calories: 240 ; Fat: 11g ; Carbohydrates: 34g ; Fiber: 7g ; Sugar: 4g ; Protein: 8g

Slow Cooker Steel Cut Oatmeal

Most people skip breakfast because they have no time. Making breakfast shouldn't be a chore - so why not make something that is easy, portable and convenient? Making steel cut oats in your slow cooker is as easy as it gets. Oatmeal is a great make-ahead breakfast and is extremely versatile. You can customize the flavor, consistency and sweetness every morning. I like to make a pot of oats and portion it out into 4 grab and go containers. Topping each one with something different (cinnamon, fresh fruit, dried fruit, flaxseed, etc). Every portion is an empty canvas - ready for experimenting. I will post a few of my creations over the next few weeks.


I recommend if you are going to be saving the oatmeal for future breakfasts, that you add a bit of liquid to the oats as you are heating them. I usually add almond milk but water, cow's milk or soy milk work well too. The extra liquid helps the oatmeal loosen up (since refrigerating oatmeal tends to stiffen it some). The picture below is the steel cut oats cooked with a little bit of unsweetened almond milk and 1/2 tbsp of ground organic flaxseed. 

Slow Cooker Steel Cut Oats

Cook Time: 2 1/2-3 hours
Prep Time: < 5 minutes
Serves: 4




Ingredients:

• oil spray
• 1 cup steel cut oats or Irish oats
• 4 cups of water
• 1/4 tsp of fine sea salt
• 1/2 tsp pure vanilla extract
• 1-2 cinnamon sticks (optional)

Spray the inside of the slow cooker with oil spray (helps with the clean up later). Add the rest of the ingredients, cover and heat on high for 2 1/2 - 3 hours.

The mixture may have a thin layer of liquid on top, that is perfect. Stir the oats and watch as the liquid gets absorbed. The oats should the slightly chewy and the consistency should be pretty thick.


Eating Immediately: Serve piping hot with toppings of your choice


Eating Later: Transfer the oats into small glass containers (for easy portion control) or into one large glass container. Allow the oats to cool. Once cooled, cover the containers and place in the fridge. Reheat in the microwave when ready to eat.

Nutritional Info per Serving:
Calories: 145 ; Fat: 2.5g ; Carbohydrate: 27g ; Fiber: 4g ; Sugar: 0g ; Protein: 6g

Skillet Cajun Hash

I love spice in my food, as you can tell by my recipes. This meal is no different. Giving a simple potato hash a Cajun flare, makes for an easy 1 pan meal. It's full of flavor and easy to put together. Basically you cut up a bunch of veggies and stir often. Simple enough. You want to make sure the onions and peppers are super soft and the potatoes have a small bite to them. There is no need to boil the potatoes before hand, just make sure to dice the potatoes into bite sized pieces and the steam from covering the pan will cook them through. Serve for brunch, dinner or as the perfect late night meal (especially if you've had a couple drinks). 

If you prefer to reduce or omit the spice, the hash will still be just as tasty. Also you can add more or less veggies if you'd like. This serves 4 as a side dish or 2 as a meal. This recipe can easily be doubled or halved. 

Skillet Cajun Hash

Cook Time: <30 mins
Prep Time: 5 minutes
Serves: 4 (1/2 cup) servings or 2 very hungry adults 


Ingredients:

• 1 tsp olive oil
• 3/4lb red potatoes, diced (don't peel)
• 1/2 a large onion, diced
• 1/2 a large bell pepper, diced
• 2 cloves of garlic, minced
• 1/4 tsp cayenne pepper
• 1/2 tsp smoked paprika
• Salt and Pepper to taste

Heat oil in a large skillet over medium heat. 


Add the diced potatoes and let cook for about 3 minutes. Begin dicing your onions and peppers, then add to skillet. Stir well and add the remaining ingredients. 


Cook uncovered for about 10 minutes, stirring often. Once the hash has gotten some color, turn down the heat to low and cover for about 15 minutes or until the potatoes are cooked to your desired consistency. Make sure to stir often, to prevent burning. 


Once the hash is cooked, check to see if it needs any more salt or seasonings. Transfer to a plate and serve warm. I love to top mine with a fried egg and a little fresh parsley. 

Latin Quinoa and Black Beans

Black beans are a staple in my home. Especially when paired with rice. Instead of rice, I'm switching it out for quinoa, to bump up the protein and to give it a twist. If you've never tried Quinoa, this could be a great recipe to introduce you to its texture and flavor. Quinoa has a slightly nutty flavor and a has a unique fluffy texture. It comes in a variety of colors, as vibrant as red. I used the white/cream colored version, which is most widely available. I highly recommend rinsing the quinoa very well, to remove the bitterness and dirt. I have tried quinoa that hasn't been rinsed and it really is off putting, so please, rinse well. I usually rinse mine 4 or 5 times through a mesh colander. 

This serves about 4 people as a main dish or 6 as a side dish. I usually eat it as a main dish and pair it with a mixed salad or use it as a filling for a burrito. 

Latin Quinoa and Black Beans

Cook Time: <30 minutes
Prep Time: <10 minutes
Serves: 4-6 


Ingredients:

• 1 tsp olive oil
• 1 onion, diced
• 1 small organic bell pepper, seeded and diced
• 4 cloves of garlic, minced
• 1.5 tsp of cumin
• 2 bay leaves
• 1/4 tsp cayenne (optional)
• salt and pepper to taste
• 1 cup dry organic quinoa, rinsed very well
• 1 cup of low sodium organic vegetable broth
• 3/4 cup of water
• 1 (15oz can) of organic black beans, rinsed and drained
• 2 tbsp of fresh cilantro, minced
• 1 small lime, juiced

In a medium saucepan, heat the oil over medium high heat. Add the onion, bell pepper, and garlic. Saute for about 5 minutes or until softened. Add the cumin, bay leaves, cayenne, salt and pepper. Stir in well. Add the quinoa, veg broth and water. Raise the heat and bring to a boil. Cover and reduce the heat to low and simmer for about 20 minutes or until the liquid is absorbed. Remove the bay leaves. Add the black beans, cilantro and juice of 1 lime and incorporate well. Allow the mixture to heat through. Taste and check if any additional salt is needed. Serve warmed or cooled. 

Roasted Summer Squash

Now that it is getting much warmer, fresh produce is in abundance! I went to the farmer's market and got some lovely local summer squash, super inexpensive. My favorite way to eat my veggies is roasted - a little seasoning and let them come to life on their own. I love to taste my food, not mask it. It is a very simple recipe with ingredients most people have on hand. 

Roasted Summer Squash

Cook Time: <30 mins @ 425F
Prep Time: <10 mins
Serves: 4


Ingredients:

• 3-4 large summer squash, sliced into 1/4 inch thick pieces
• 1 tsp of olive oil
• salt and pepper to taste
• 2 garlic cloves, minced
• 2 sprigs of fresh rosemary, chopped

Preheat oven to 425F. In a large bowl toss the squash with the rest of the ingredients. Coat well with the oil and spices. Place in the oven for about 25-30 mins. Stir the squash half way through the cooking process. Try not to over cook, as it can dry out. Serve immediately.

Guacamole

I've been looking forward to having guacamole for 3 days now! I've just been waiting for my avocados to ripen. Luckily I had them in a brown paper bag to make sure they ripened quick. I was turned on to guacamole when I used to live in San Diego. I had seen it before, but never really understood what the big fuss was about. That was until I tried freshly made guacamole. Not that pre-made gooey stuff you find in the deli section at the grocery store. Nice and chunky with a little spice. Since then, I make guacamole whenever the craving hits or I've got a couple extra avocados on hand. 

Super easy recipe, requires no cooking and can last 3 days in the fridge (if it lasts that long). Can be served with practically anything. Chips, cut up veggies, or as a topping on most dishes. I'm going to be eating mine with some flax crackers. Enjoy!

Guacamole

Cook Time: 0 mins
Prep Time: < 10 mins
Serves: Makes about 2 cups


Ingredients:

• 2 large ripe avocados 
• 1/3 cup minced red onion (about 1/2 an onion)
• 3 Tbsp minced fresh cilantro
• 1 jalapeno, minced (with or without seeds)
• 1 garlic clove, minced
• 1 tsp of cumin
• juice of 1 small lime
• salt and pepper to taste
• cayenne pepper to taste (optional)

Mash the avocado to desired consistency. Add the rest of the ingredients, combine well. Taste the mixture and add salt and pepper to taste. 


Serve immediately or place in the refrigerator, covered (to prevent browning). 


Nutritional Info per 2 Tbsp of Guacamole (if it makes 2 cups):
Calories: 80 ; Fat: 7g ; Carbohydrate: 6g ; Fiber: 3.5g ; Sugar: 1g : Protein: 1g

Coconut Banana Nut Bread

I always seem to have leftover bananas in my house. I usually buy a big bunch of them, since they are so inexpensive and can be used in a slew of recipes. Today I decided to make banana bread with my extras. Using what I had in my pantry, I came up with is version of banana bread. Dense, and slightly sweet - this is perfect as a quick breakfast, snack or something sweet to finish off a meal. I'm going to enjoy a slice with a cup of hot tea....

It can be customized according to your tastes and what you have on hand. Don't have pecans, almond or coconut? Use whatever nuts you have or omit completely. Also if you prefer a sweeter bread, add more sweetener. You could use agave nectar, coconut sugar, honey or whatever you like to use as a sweetener.

Coconut Banana Nut Bread

Cook Time: 35-40 mins
Prep Time: <15 mins
Serves: 10 (or how ever many pieces you choose to cut)


Ingredients:

• 1oz pecans 
• 1oz almonds 
• 1/3 cup unsweetened coconut 

Dry:

• 1 cup whole wheat flour
• 1/2 cup all-purpose flour
• 1 1/2 tsp baking soda
• 1/2 tsp of ground ginger
• 1/4 tsp fine sea salt

Wet:

• 3 large ripe bananas
• 1/3 cup grade A maple syrup (or 1/2 cup if you prefer it a bit sweeter)
• 3 Tbsp of coconut oil 
• 1 tsp of pure vanilla extract

A little extra coconut oil for coating pan


Preheat oven to 350 degrees. Get a loaf pan and light coat the the sides with a little coconut oil (I use a paper napkin, dab it with a little oil and rub against the sides).


In a small food processor (or by hand), blend the pecans, almonds and coconut until broken up into very small pieces.


In a side bowl, combine dry ingredients and nut mixture, set aside. 


In a large bowl, blend wet ingredients until most of the banana is broken up. Then gradually add the dry mixture to the wet mixture until well incorporated. The batter will be thick. 


Add the mixture to the oiled loaf pan and evenly spread the mixture. Bake for 35-40 mins or until the middle is set (check by inserting a toothpick into the middle, it should come out clean). Let the bread cool before cutting into it (I recommend using a serrated knife to cut it). This bread should keep for 3 days, in a well sealed container. Can be served as is or how ever you enjoy eating it. 


Nutritional Info per Serving (1 slice):
Calories: 200 ; Fat: 9.5g ; Carbohydrate: 31g ; Fiber: 3.5g ; Sugar: 11.5g ; Protein: 3g