THE HEALTHY HAG

I COOK … I EAT … I SHARE.

Lentil & Veggie Stew April 17, 2012

It may be spring and the birds might be chirping, but I still love a hot bowl of comfort food for dinner.  Now that time is of the essence more than ever (hello raving toddler), I have to make something that is quick and delish, and who’s fooling who, I loveeeeeee a stew!!!  I have made variations of this recipe, both in my Le Crueset Dutch Oven and in my slow cooker.  Both are totally yummy.
Ingredients:

  • 1 large onion, chopped
  • 4 garlic cloves, minced
  • 2 pounds fresh vegetables cut in bit-sized pieces (I used parsnips, mushrooms, carrots and zucchini)
  • 1 can diced tomatoes
  • 1 can cooked lentils (you can use freshly cooked – about 1 1/2 cups with cooking liquid)
  • 4 cups vegetable broth
  • 1 1/4 tsp oregano
  • 1/2 tsp paprika
  • 1/2 tsp cumin
  • 1/3 cup uncooked quinoa
  • 2/3 cup pumpkin or squash (canned or cooked – all water pressed out)
  • salt & black pepper to taste

Directions:

  1. Cook onion in a large, Dutch oven until browned, then add garlic and cook, stirring, for another minute.
  2. Add veggies, broth and spices and cook until vegetables are soft and it begins to boil.
  3. Add quinoa and cook on medium heat until tender (approx. 15 min), then add pumpkin and salt/pepper to taste and cook for 5 more min (adding a little water if too thick).
  4. Serve hot, with shredded cheddar and/or some large crusty bread with butter!

Notes:

– to use the slow cooker, but all ingredients into cooker and place on low for 6 hours.

– this freezes pretty well too.

 

Organic White Bean Dip March 5, 2012

Filed under: Starters & Sides — healthyhag @ 5:58 pm
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Easy easy easy.  Yummy yummy yummy.  I don’t think this dip really needs much more explaining than that.

 

INGREDIENTS:

 

2-3 cups of dried white navy beans (I used organic)

1-2 tsp sea salt

1-2 tsp minced organic garlic

2 TBSP organic extra virgin olive oil

Pepper, to taste

 

DIRECTIONS:

 

1) Place dried beans in a large bowl and fill with water – sprinkle with a small dash of salt and soak overnight.

2) Drain beans and place in large pot along with 1 tsp of salt, place on high heat and bring to boil.

3) Boil beans for 1-2 hours until tender.

4) Place boiled beans in food processor along with minced garlic, olive oil and 2-3 TBSP of boiling water and combine thoroughly.

5) Taste and season accordingly – add more water from boiling pot if dip is too lumpy (should be nice and smooth but not runny).

6) Chill for an hour or more and serve with fresh veggies or your fave crusty bread.

 

NOTE – you could substitute any dried bean really, if your preference isn’t navy beans.  Add in some tahini if using chickpeas.

 

 

 

APPLE PEAR CRUMBLE February 22, 2012

Good grief has it really been THAT long???  Well, I guess it has, and I’m confident with my excuse: new motherhood.  I welcomed the best thing EVER into my life last year and it’s been one hellova rollercoasster ride since.  Poopy diapers and tantrums aside, I still love love love to cook and bake.  So that’s that.

Here’s a great recipe for one of my autumnal faves … Apple Crumble.  This version is modified to be GLUTEN FREE that has a slightly almond twist and incorporates pears as well.  It’s a quick and elegant way to use up any apples or pears you just know will go if you don’t use them soon, and is super easy to prep.  Now that time is of the essence (crazy toddler running around), making food that is healthy AND ready F-A-S-T is more important than ever.

INGREDIENTS:

TOPPING

1/3 cup sliced almonds
1/3 cup sugar
1/3 cup almond flour (or oats)
1/2 tsp. cinnamon
1/4 tsp. ground ginger (this is optional)
3 tbsp butter (at room temp)

FILLING

3 tbsp almond flour
1/2 cup sugar
1/2 tsp. ground ginger (this is optional)
1/2 tsp. cinnamon
1 1/2 pounds apples (about 4 medium sized)
1 1/2 pounds pears (about 4 medium sized)
1/2 cup dried cranberries or craisins or raisins
1 tbsp lemon juice
1 tsp almond or vanilla extract

DIRECTIONS:

1) Grease an 8″ or a 9″ square baking dish

2) Peel, core, and slice apples and pears.

FOR TOPPING:

* In a medium bowl, combine sliced almonds, flour, sugar, cinnamon and ginger

* Add butter to mixture, and combine ingredients and butter until mixture resembles loose crumbs (best to use your fingers!)

FOR FILLING:

* In a large bowl, mix together flour, sugar, cinnamon and ginger, then add apples and pears, cranberries, lemon juice and almond extract.

* Mix fruit with the dry ingredients to coat, being careful not to break up the fruit (again – best to gently use your fingers!)

3) Transfer FILLING (fruit mixture) to the baking dish, and sprinkle TOPPING mixture evenly over top.

4) Bake at 375° F for approx 30-35 min or until topping is starting to turn golden brown, and fruit juices bubble.

5) Cool slightly before serving

NOTES:

– you can serve with whipped cream or ice cream

– can be served warm or cold

 

Creamy Avacado Sammy September 22, 2010

Holy shitballs… has it really been THAT long????  My apologies to the internets.  Why such a hiatus you ask?  Well, this hag is in the midst of cooking up her greatest creation ever … a wee bambino!  Yes, my hubster and I are multiplying.  So, I have been focusing on that rollercoaster ride for the past seven months.  Add in the fact that this foodie couldn’t eat at all for four months (the first trimester was brutal – total food aversions to everything!) and I have been slowly getting back to my regular eat eat eat self.

So with that, I want to share with you one of my latest obsessions: avacado.  I just can’t seem to get enough of this soft, delish fruit.  So so good for you and so utterly tasty.  It really couldn’t be easier …


Ingredients:
2 slices of your favorite bread or a pita
1-2 slices of your favourite cheese (I seem to be on a Edam and Swiss kick these days)
1 medium tomato, sliced thinly
1 avocado
1 tsp olive oil
1 tsp onion, minced
1/2 tsp garlic powder
1/2 tsp lime juice
dash cayenne pepper
salt and pepper to taste



Directions:
1. Place cheese slice and tomato slices onto bread.
2. Combine avocado and olive oil in a small bowl and, using a fork, mash into a smooth paste.
3. Add all remaining ingredients to avocado and mix well.
4. Spread avocado mixture onto bread, toast and enjoy.
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Note: You can be as creative as you want here… I’ve added in sprouts, spinach and even omitted the cheese as well from time to time.  Mmmmmmmmmmmm!


 

Sweet and Chewy Granola Bars April 5, 2010

Always on the hunt for tasty new versions of homemade and healthy bars, I love trying newly discovered, soon-to-be classics.  These oooey-gooey-chewy sweet nuthins will dazzle your tastebuds and satisfy your sweet-tooth.  They have some great ingredients, but as with all typical granola bars, are a wee bit high on the sugar factor – so no finishing the entire batch in one sittin’ ya hear?  Well, try not too at least … and if you falter (don’t feel guilty, these things are like crack) just up the laps around the park that night, or maybe shave off a glass of vino (oh for the love of Pete why did I just say that?).

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INGREDIENTS:

3/4 cup oats (not instant)

1/2 cup chopped walnuts

1/4 cup unsalted sunflower OR pumpkin seeds

1/2 cup spelt flour (you could substitute whole wheat)

1/2 tsp baking powder

1/4 tsp salt

1/2 tsp cinnamon, ground

Pinch of nutmeg OR Allspice

1/2 cup canola OR sunflower oil OR almond oil

1/4 cup light brown sugar

1/4 cup pure maple syrup

1 egg
1 tsp vanilla extract

1/2 cup dried blueberries (or whatever your fave dried berry is)

DIRECTIONS:

  1. Preheat oven to 350F and line a square baking pan with parchment paper OR simply grease pan slightly.
  2. In a medium mixing bowl, combine oats, walnuts, sunflower seeds flour, baking powder, cinnamon, and salt until well combined.
  3. In a separate mixing bowl combine canola oil, brown sugar, and maple syrup until  smooth then stir in egg and vanilla extract. 
  4. Combine dry mixture with wet until it just incorporated then add in dried blueberries.
  5. Pour batter into the prepared baking pan and spread evenly, and bake bars until set (about 25-30 min). 
  6. Remove bars from oven and allow to cool completely on a wire, then cut into desired sizes and shapes and serve!
 

Easy Vegan Lentil “Burgers” March 30, 2010

And so the love affair with lentils continues.  I wanted something to compliment my other half’s MEAT night BBQ, seeing as it was an even 50/50 split for the veggies and the carnivores.  I’ve made a bunch of meatless burgers (or patties if you’re offended by that term), and it’s always a challenge to get them to stay in one piece and not crumble apart.  Well my dears, this worked beautifully!  I just modified a few of the usual methods/ingredients, and what resulted was a hearty, tasty and totally vegan lentil burg that I’ve been enjoying for 2 days now (yes, made a HUGE batch).  Anyhoodle, give these ones a go, and serve ’em with your FAVE sauces … and say HELLO to BBQ season!!!

 

INGREDIENTS:

 

 

1 cup dry red lentils
1 cup water
1 cup stock
½ tsp salt
1 Tbsp olive oil
1 small onion, diced
2 garlic gloves, minced
1 medium carrot or zucchini, diced
3 tbsp tomato sauce
½ tsp pepper
1 tsp curry OR chili powder (or any other spice you’d like)

Meal: ¾ cup bread crumbs OR rolled oats OR ground almonds mixed with nutritional yeast – finely ground

extra meal (about 2-3 tbsp)

 

DIRECTIONS:

 

 

1) Sauté the onion, garlic and zucchini (or carrots) in oil until soft, about 5 minutes.

2) Place the lentils, stock, water, tomato sauce, spices and salt in with onion/garlic, bring to a boil, lower heat, cover, and simmer for about 30-45 minutes, until water is nearly gone and lentils are very soft.

3) Stir in additional salt and pepper (per taste) and allow lentil mixture to cool (about 30 min) then mix in the ground “meal” of your choice.

4) Place additional “meal” in a small dish; form lentil mixture into “burgers” and coat with crumbs on all sides.

5) Cook and serve with zesty sauce (I used a delish vegan hemp mayonnaise by BFF made for me) Cooking options:
(A) In a frying pan, heat a bit of oil (do not use olive oil), place burgers on top and fry until brown (about 2 minutes per side).
(B) In a 400ºF oven, bake the burgers on a greased baking sheet until light brown (about 15 minutes total), flipping once mid-way through.

 

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Note – these store really well for up to a week!

 

Much Ado About Mache: Avocado, Grapefruit & Mache Salad March 24, 2010

I am having a love affair lately with MACHE.  What’s that you say?  It’s a delicat and gorgeous little leaf that is soooo good for you and so yummers that you’ll be calling it old spinster spinach’s younger, prettier, healthier little sister.  It may not be readily available in your area (also goes by Lambs Lettuce), but if you find it…GET IT!  No regrets.  Trust me.  Why all the fuss? Mache is not only a natural anti-stresser, thanks to its high vitamin B9 content (160g B9 per 100g), but it is also has natural anti-fatigue and anti-depressive properties!  Brills!

Just take a look at this 100g breakdown:

* At 160mg, it contains almost half the recommended daily amount of vitamin B9

* Dairy-free?  No problem.  Mache has almost 40g of calcium.

* Low on the iron? 2.2 mg!

* With 39 mg of vitamin C, you can skip the sugary juice in the morn and not feel bad.

* 4g fibre = happy innerds!

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INGREDIENTS:

1 tsp Dijon mustard

2 TBSP extra virgin olive oil

4-6 tsp fresh lemon juice

1 medium pink grapefruit, peeled, sectioned and de-membraned

1 medium avocado, sliced

2-3 cups mache (no stems)

Salt

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DIRECTIONS:

For the mustard dressing =

In the salad bowl, mix mustard well with oil; add juice and continue to blend until thoroughly blended (salt to taste).

For the salad =

1) Place grapfruit sections and sliced avocado in a med-large bowl, then gradually add a few handfuls of mache leaves at a time and toss gently.

2) Pour dressing over and toss gently, then serve.