Amazing Quinoa Tabouli - Make ahead for quick meals

Mom's Quinoa Tabouli

This is a fabulous salad. It is flavorful, gluten-free and packed with healthy deep leafy greens. It is a salad that is hard to get tired of. You can make this ahead of time to enjoy for several meals with a side of clean protein. It's great to take as a lunch for work, or take on picnics, or just to have on-hand when you are in a hurry and need something good for you that's ready to go. The choice of foods we eat when we are in a hurry are frequently the things we regret eating later (I'm not pointing any fingers... soda and candy bar ).

This is a staple in our homes. My dad eats it every day and loves it! My mom and dad make it together and there is always some in their refrigerator. My dad has his black-belt in JUDO and instructs several Judo classes every week. This quinoa salad helps him stay lean and mean. My kids have a grandpa with a 6-pack (and I'm not talking about a 6-pack of root beer). Way to go dad!

There are delicious variations to this salad that I will post later. Note: These have now been posted:

See our Oriental-Style Quinoa Tabouli recipe.
See our Itallian-Style Quinoa Tabouli recipe.
See our Mexican-Style Quinoa Tabouli recipe.


Try this Tabouli recipe with this amazing Chicken Bake recipe HERE.


QUINOA TABOULI Recipe:

Serves 4 to 6

2 c. cooked quinoa (or cooked sprouted quinoa), cooled
1/4 c. fresh lemon juice, to taste
1/2 c. olive oil (or Green Oil recipe on this blog)
A pinch of. ascorbic acid powder (vitamin C)
1 garlic clove, pressed through a garlic press
2 large scallions, thinly sliced
2 T. dried dill weed (or fresh dill weed to taste)
2 T. dried mint leaves, crumbled (or fresh mint to taste)
1 large bunch flat-leaf Italian parsley, without coarse stems
1/2 bunch dark kale, collard or broccoli leaves, chopped fine (use half as much kale as parsley)
2 medium cucumbers, peeled, large seeds removed, and cubed small (about 1/4th-inch squares)


Garnish:

3 medium tomatoes, diced small
BioSalt (recipe on this blog)


Method:

Mix all listed ingredients together thoroughly, adding lemon juice to taste.
Pack in air-tight containers in the refrigerator.
This keeps well several days because no salt has been added yet.
To serve, salt only your individual serving, to taste.
Garnish with fresh chopped tomatoes and serve.

Remember, DO NOT ADD SALT if you plan on storing any length of time



Tips:

If dried herbs are used, the flavor may be a little flat tasting. You can amp up the flavor by adding some dried oregano plus dried basil, to taste. Or add dried oregano plus a touch of dried tarragon (tarragon is a potent herb, so a little goes a long way).

You may also grind dill seeds in a seed mill and add a touch of the powder to your quinoa.

You may also use essential oils of dill seed and/or spearmint. Do not overdo it! Touch a clean finger to the essential oil dispenser so that you have less than a drop. Rub the oil off of your finger and onto the inside bottom of your mixing bowl before the other ingredients are added. Add the salad oil and mix well, to dilute it. You don't want an essential oil hot spot in your salad! Add the rest of the ingredients and toss well.

Note:

Ascorbic acid powder added to all of your quinoa Tabouli salads has the big benefits of increasing the salad's shelf-life, keeping it fresh flavored longer. It also keeps the greens crisp and green

Adding salt or any ingredients containing salt to the quinoa salad makes the juices leach out and get watery and yucky. You will not be able to store it in the refrigerator either.

That includes cheeses, soy sauce, Bragg's Aminos, etc...

Add salt and your salty ingredients only when eating it - because it does need salt!


Enjoy!

Leila and Nancy

La France Spinach Salad - A REAL French Restaurant recipe

La France Spinach Salad

There used to be a fabulous French restaurant called La France on University Ave. in Provo, Utah, that we loved. This is their salad recipe. We would order this yummy salad all the time. My mom has a way of talking with people, and they give her recipes that they won't normally give out. The restaurant has been gone for many years, so I feel good about sharing this recipe now.

The tarragon vinegar is excellent in this dressing, and is worth seeking out. The flavors and textures in this salad harmonize beautifully, I think you will love it too.

This salad is a delicious meal all by itself.



La France Spinach Salad Recipe:

Dressing:

2/3 c. sour cream
1/3 c. Best Foods mayonnaise (or healthy diet mayonnaise)
1 T. tarragon vinegar
onion salt, to taste
fresh ground pepper, to taste

Salad:

2 to 3 large bunches of fresh spinach, washed, stemmed, and dried in a salad spinner
3 slices crisp diced bacon, crumbled
sliced avocado
sliced tomato
3 to 4 hard boiled eggs


Method:

Mix the dressing ingredients together, seasoning to taste with the onion salt and pepper.

Put the prepared spinach into a large mixing bowl.

Toss the spinach with the dressing.

Immediately portion spinach mixture onto 3 individual shallow soup bowls.

Top each salad with an equal portion of bacon.

Top each salad with an avocado slice and a tomato slice.

Top each salad with an equal portion of hard boiled eggs pressed through a ricer.

Serve immediately.


Note: This is the restaurant's representation of this salad. personally, I load up on the sliced avocado and ripe tomato (if the tomatoes are not ripe and juicy, 1 slice as a garnish works fine).

Potato Ricer

Enjoy, 

Leila

Red & Green Italian Salad - A delicious hearty Italian salad with an easy homemade dressing

Red & Green Italian Salad

This is a hearty beautiful salad and can make a meal by itself. It is something different to take on a picnic or pot-luck.

This is an easy recipe to adjust for specific diets like paleo, low-carb, vegan, gluten-free, or dairy-free. Use gluten-free pasta or omit the pasta altogether if you want to. Omit the cheese if you avoid dairy.


RED & GREEN ITALIAN SALAD Recipe:

Salad Ingredients:

1 can jumbo pitted black olives
2 c. cooked gluten-free large shell macaroni, or other shape if desired
1 4-ounce jar pimentos with juice, sliced into strips
4 to 5 small zucchini, sliced thick
1 quart lightly steamed broccoli, cut into uniform bite-sized pieces
1 quart lightly steamed cauliflower, cut into uniform bite-sized pieces
1 medium red onion, sliced in rings
1 to 2 dozen small mushrooms, stemmed and sliced in half

Dressing ingredients:

1/2 c. good olive oil, or more
1/2 c. red wine vinegar
1 to 2 garlic cloves, well smashed
1/2 to 1 t. sweet paprika
1 t. fennel seed (soaked in water to soften, then drained)
1 t. dried oregano
BioSalt, to taste (recipe on this blog)
Fresh ground pepper, to taste
Mozzarella or Jack cheese, cubed, optional

Garnish:

Freshly grated Parmesan cheese, optional


Method:

In a large bowl, toss the salad ingredients together.

In a separate mixing bowl, combine the salad dressing ingredients together. Season it well.

Pour the well-mixed dressing over the salad ingredients and toss together thoroughly.

Marinate 1 hour.

Serve garnished with Parmesan cheese, if desired.


Note: You can serve this salad on a bed of lettuce.


Enjoy,

Leila

Sugar-Free KFC Copy-Cat Coleslaw recipe and a homemade coconut buttermilk for a dairy-free option

KFC Copy-Cat Coleslaw (reduced fat and sugar-free) and a recipe for Coconut Buttermilk

This is a great copy of KFC's Coleslaw. It's even nicer that this recipe is sugar-free. I like the coleslaw best the first day, but it is still excellent left over.

I prefer using dairy ingredients here because they are more authentic and neutral tasting. You can use coconut milk instead if you don't do dairy, which also will make this salad low-carb. An alternate mayonnaise can be used as well.

I am not concerned about the fat from the coconut milk because it is a healthy fat that our body thrives on. Plus fat adds to the feeling of satiety, so we don't need to eat as much food to feel satisfied. Fat also has the added benefit of slowing the absorption of sugars and starches in our diet, which is good for our blood sugar levels.


KFC COPY-CAT COLESLAW Recipe:

Dressing:

1/3 c. erythritol or xylitol (or mixture of the two) (use in place of 1/3 c. regular white sugar)
1/2 t. sea salt or BioSalt (recipe on this blog), to taste
1/8 t. freshly ground pepper
1/4 c. organic 1% milk
1/2 c. Best Foods low-fat mayonnaise
1/4 c. low fat buttermilk
1 1/2 T. white wine vinegar or raw vinegar
2 1/2 T. fresh lemon juice

Salad:

8 c. very finely shredded, then chopped cabbage
1 c. peeled and grated organic carrots


Method:

Mix the dressing ingredients together with an electric hand mixer, or stir by hand.
Add cabbage and carrots and toss well to coat.
Cover and chill at least 3 hours before serving.


Variation: You can convert this to a dairy-free recipe easily.
Use coconut milk for milk, and make a coconut buttermilk to replace the dairy buttermilk.


COCONUT BUTTERMILK Recipe:

1/4 c. coconut milk, canned or homemade
1 t. white wine vinegar or raw vinegar (or fresh lemon juice)

Mix and allow to sit for at least 5 minutes before using.


Note: The added acid sours the coconut milk so that it behaves like dairy buttermilk in foods, like baked goods.


Enjoy,

Leila

First make the dressing to taste.

Add the freshly shredded vegetables.

Mix well.

Place in a serving dish.

Serve and enjoy.

Author, Leila.

Marinated B-B-Q Lamb Chops - Greek Style & Super Delicious!

Easy Greek B-B-Q Lamb

This recipe is so simple to prepare and so tasty! The marinade compliments lamb perfectly. This is another of my mother's delicious recipes and I think you will love it as I do.

I prefer domestic lamb over imported lamb, by the way. I have some good friends who have lambing operations in Utah. I think the flavor of their lamb is better, plus I like supporting local businesses, don't you?


GREEK B-B-Q Lamb Recipe:

8 Lamb chops

Marinade:

1/4 c. Olive oil
1 lemon, juiced
2 to 4 Garlic cloves, crushed well
1 t. Dried oregano, crushed
1 t. Sea salt
1/2 t. Fresh ground black pepper
1/4 c. Water


Method:

Mix the marinade ingredients together and set aside.
Place 8 lamb chops in a heavy-duty Zip-Lock bag.
Pour the marinade over the lamb chops. Let the air out of the bag and seal.
Let marinate in your refrigerator 12 to 24 hours. Flip the bag over a couple times to evenly marinate.
Drain and grill  or broil the lamb to your liking.


Enjoy,

Leila

Herb Flax Crackers - The 7th in a series of excellent Raw Food recipes

Herb Flax Crackers


I am posting a series of RAW FOOD RECIPES created by my mother Nancy Glazier and her good friend Irene Hauver. 

Together, as raw food pioneers, they complied an amazing collection of unique recipes that they used in teaching a series of raw-food-living un-cooking classes. We have a selection of delicious raw food recipes big enough to fill an entire cookbook. I know, cool, right?

These recipes are amazingly tasty! This is doing raw food right. Most raw food recipes are seriously lacking in taste and texture - well, not this collection. These beautiful ladies don't do anything half way! We are excited for you to try them.


Herb Flax Crackers are very handy to have in your pantry for when you need a speedy lunch or get the munchies. They have a delightful crunch and are SO healthy for you! Spread with Sunnie Sour Cream (recipe on this blog), Sunny Hummus (recipe on this blog), or other spread of choice.


HERB FLAX CRACKERS Recipe:

Ingredients:

4 cups Flax seeds, soaked in 8 cups water 8 hours (do not drain)
1/2 Onion, quartered
5 cloves Garlic
2 cups Chopped fresh herbs (chives, dill, sage, basil, oregano, parsley, kale, spinach, etc.)
2 t. Sea salt
1/4 cup Fresh lemon juice


Equipment:

Blender (like a VitaMix)
Food dehydrator with Teflex sheets for drying the crackers on
Bowl and spoon


Directions:

Combine onions, garlic, fresh herbs, salt, and lemon juice in blender. Puree until smooth. place in bowl.

Add 2 cups of soaked flax seeds and 1 1/2 cups water to blender. Puree until smooth. Pour into bowl with herb mixture.

Repeat with 2 more cups of soaked flax seeds.

Pour remaining whole soaked flax seeds into bowl with herb mixture and sir well to combine flavors.

Spread 2 cups of batter 3/8-inch thick on approx 8 Teflex Food dehydrator sheets.

Dry in a food dehydrator at 110 degrees for 8 hours. Flip onto screen.

Dry 12 more hours until crisp. Break into large cracker-sized pieces.

Store crackers in a pantry away from sunlight, in air-tight bags or bins. Fills an 8-quart size Zip-lock bag.

These crackers keep and store well.



Tips: 

The idea is to add just enough water to the soaked flax seeds in the blender to make a rough puree. This makes for crisper, thinner chips instead of just chewing on flax seeds stuck together. Use enough water to make it blendable in your blender.

Do not add an excess of water to soak the flax seeds - add just enough to make the mass like a thick batter. Then you can add water if needed during the pureeing process in your VitaMix blender. it's not like when we soak nuts in lots of water.

My mom always adds a bit of Vitamin C powder to her chips. It keeps her chips fresher tasting for longer, plus it keeps the colors lighter and brighter. Start with adding from 1/4 to 1/2 t. Vitamin C.



Note: Do not add more than the 2 t. sea salt asked for in this recipe. All dehydrated chips and crackers taste saltier once dried, because they are condensed, concentrating the salt.



Recipe created by the Kitchen Cheetahs, Nancy Glazier & Irene Hauver.

Enjoy!

Author, Leila Wood.

Creamy Tahini Dressing - The 5th in a series of excellent Raw Food recipes

Tahini Dressing

I am posting a series of RAW FOOD RECIPES created by my mother Nancy Glazier and her good friend Irene Hauver. 

Together, as raw food pioneers, they complied an amazing collection of unique recipes that they used in teaching a series of raw-food-living un-cooking classes. We have a selection of delicious raw food recipes big enough to fill an entire cookbook. I know, cool, right?

These recipes are amazingly tasty! This is doing raw food right. Most raw food recipes are seriously lacking in taste and texture - well, not this collection. These beautiful ladies don't do anything half way! We are excited for you to try them.


Raw Tahini Dressing is a creamy basic dressing that is easy to make. This tasty dressing is vegan, nut-free, sugar-free, and gluten-free, as well as being perfect for raw food diets. This is one of my mom's favorite dressings.

RAW TAHINI DRESSING Recipe:

Yield: Makes 2 cups

Ingredients:

1 c. Purified water
1 c. Tahini (or raw unsalted sesame seeds)
1/2 t. Garlic powder
1 T. Fresh lemon juice (1/2 lemon)
3/4 t. Sea salt
1/4 c. Parsley (fresh is best but dry will do)


Equipment:

Blender


Directions:

Place all the ingredients, except the parsley, into the blender. Process until smooth.

Taste for flavor. Adjust if necessary.

Pulse in the parsley.

Use immediately or chill for future use.

This dressing may thicken upon standing. To thin just stir in a little water. It should be pourable.

This is great over salads, as a creme base for soups, as a veggie dip, or spread on crackers.



Recipe created by the Kitchen Cheetahs, Nancy Glazier & Irene Hauver.


Enjoy!

Author, Leila wood.

Classic Vinaigrette Dressing - The 4th in a series of excellent raw food recpes

Dad's Classic Dressing

I am posting a series of RAW FOOD RECIPES created by my mother Nancy Glazier and her good friend Irene Hauver. 

Together, as raw food pioneers, they complied an amazing collection of unique recipes that they used in teaching a series of raw-food-living un-cooking classes. We have a selection of delicious raw food recipes big enough to fill an entire cookbook. I know, cool, right?

These recipes are amazingly tasty! This is doing raw food right. Most raw food recipes are seriously lacking in taste and texture - well, not this collection. These beautiful ladies don't do anything half way! We are excited for you to try them.

Dad's Classic Dressing is a basic to always have on hand. This all-purpose dressing goes with just about everything, and also works great as a marinade. If you are on a raw food diet, you are probably having at least 1 salad a day, so you will go through it quickly.


DAD'S CLASSIC VINAIGRETTE DRESSING Recipe:

Yield: Makes 1 pint

Ingredients:

1 1/2 c. Olive oil
3 Cloves garlic
2 T. Fresh lemon juice
1/2 t. Sea salt
1 t. Dried oregano
1 t. Dried basil


Equipment:

Blender


Directions:

Place all ingredients in blender. Blend until smooth.

Keep in the refrigerator. It will keep for 2 weeks.


A weeks supply of Dad's Classic Dressing:

Yield : Makes 2 quarts

6 c. Olive oil
12 Cloves garlic
1/2 c. Fresh lemon juice
3 t. Sea salt
4 t. Dried oregano
4 t. Dried basil


Directions:

Proceed the same as above.


Recipe created by the Kitchen Cheetahs, Nancy Glazier & Irene Hauver.


Enjoy!

Leila.

Sunny Sour Cream (using soaked sunflower seeds) - The 2nd in a series of excellent Raw Food recipes

Sunny Sour Cream

I am posting a series of RAW FOOD RECIPES created by my mother Nancy Glazier and her good friend Irene Hauver. 

Together, as raw food pioneers, they complied an amazing collection of unique recipes that they used in teaching a series of raw-food-living un-cooking classes. We have a selection of delicious raw food recipes big enough to fill an entire cookbook. I know, cool, right?

These recipes are amazingly tasty! This is doing raw food right. Most raw food recipes are seriously lacking in taste and texture - well, not this collection. These beautiful ladies don't do anything half way! We are excited for you to try them.


SUNNY SOUR CREAM Recipe:

Ingredients:

1 c. sunflower seeds, soaked 2 hours in 2 cups water, drain
3/4 c. water
1/2 t. sea salt or BioSalt
2 to 3 T. fresh lemon juice
1/4 t. garlic powder
1/2 t. onion powder
1/2 t. dill weed


Equipment:

Blender


Directions:

Place all the ingredients into the blender and blend until smooth. Adjust water and seasonings to taste and consistency desired.


Mom's Tip: This makes an awesome topping and dip base to flavor to taste.


Recipe created by the Kitchen Cheetahs, Nancy Glazier & Irene Hauver.


Enjoy!

Leila

Tender Chinese Lion Head Meatballs - Low-Carb, Gluten-Free, Sugar-Free

Lion Head Meatballs 

These taste amazing! They are so flavorful, moist and tender. They are unique enough to serve to company and your family will love them too.

This is a traditional Chinese recipe that my mother revamped before 2005. She uses turkey, extended with tofu instead of pork and Tamari instead of soy sauce, which contains gluten. The high-fiber psyllium flakes bind the turkey and tofu together beautifully with out the need for wheat bread. The only change I made was to replace the 1 t. fructose she calls for for the 1 t. xylitol stated below.

These are very quick to put together. then let them simmer away.

LION HEAD MEATBALLS Recipe:

12 ounces Extra-firm tofu
3 T. Tamari (gluten-free soy sauce)
1.2 t. White pepper
1 t. Garlic powder
1 t. Xylitol
2 T. Mirin (wine)
1 T. Black sesame seeds
2 t. Sea salt or BioSalt (recipe on this blog)
2 T. Chopped dry onion
1 bunch Scallions, sliced thin
1/4 c. Fresh coarsely ground ginger root
1 T. Dark (toasted) sesame oil
1 T. Psyllium flakes (whole psyllium husks)
2 T. Melted deodorized 76 degree coconut oil
1 1/2 pound Ground lean white turkey meat
Large green cabbage leaves, blanched
4 c. boiling water


Method:

Put in a food processor and rough puree:
Tofu, Tamari, pepper, garlic, xylitol, and Mirin.

Then add:
Black sesame seeds, salt, dry onion, sliced scallions, grated ginger, dark sesame oil, melted coconut oil, psyllium flakes, and the 1 1/2 pounds meat.

Mix all together and then "goosh" together like meatloaf (mixing with your hands).

Form into tangerine-sized balls.

Wrap in large, blanched cabbage leaves (use 2 to 3 smaller leaves, if you don't have enough big leaves). Wrap burrito-style.

Place in crock-pot. Cover with 4 c. boiling water. Simmer 2 hours, or until meat is cooked through.



Variation: 
Place in a large stock pot. Cover with 4 c. boiling water. Bring to a boil, then simmer 1 hour.


Enjoy,

Leila.

Delicious marinated green Beans (good for raw food diets)

Marinated Green Beans - And a yummy salad to put them in!

I loved it when my mom made Salad Nicoise with these marinated green beans. Her salad would also have steamed baby red potatoes and we would drizzle some of the green bean marinade over those too.

These beans store well in your refrigerator for a few days. I have had pickled store-bought green beans before - yuk. Make these instead, you will love them.



MARINATED GREEN BEANS Recipe:

Fresh whole green beans
Your favorite healthy oil & vinegar dressing
4 garlic cloves, barely crushed
1 t. mustard seed
1 t. crushed red pepper flakes
1 t. dill seed, if desired
A touch of raw honey



Method:

Wash the green beans and snip off the tips, and string if necessary.
Pack the whole green beans in a clear jar.
Mix the oil & vinegar dressing with the garlic, mustard seeds, red pepper, and dill (if using).
Add a little honey, to taste.
Pour oil & vinegar dressing mix over beans to cover.
Seal the jar and refrigerate 2 to 3 days before eating.


Tip:

These marinated green beans are terrific on salads, like salad Nicoise, potato salad, etc...

OR

Make the Marinated green beans the main ingredient of the salad and add:

Kalamata olives
Feta cheese
Diced ripe tomatoes
Minced fresh oregano

Garnish salad with a pinch of sea salt, fresh ground pepper and a sprig of fresh oregano.





Enjoy!

Leila

A zippy 3-bean salad recipe (Sugar-free with no artificial sweeteners)

Sugar-Free Three Bean Salad

Sugar-Free Three Bean Salad

This has been a favorite salad of mine since I was a child. My aunt made this salad using regular granulated white sugar. It is really good but I wanted to create a version that does not use sugar. I also use a fresh, healthy oil instead of canola, soy, peanut, or corn oil.

Making this salad yourself is really easy, and now you can control the sugar content.  It never is as good in restaurants as when homemade anyway, have you noticed that?

I like to make and have on hand a sugar-free sweetener blend of 50% erythritol and 50% xylitol, which is conveniently used here. Just store in your pantry for quick access.

NOTE: The 3/4 c. sweetener called for is replacing 3/4 cup of granulated white sugar normally called for in this recipe.


Sugar-Free Three Bean Salad Recipe:

1 pint (1 lb) canned green beans
1 pint (1 lb) canned wax beans
1 1/2 c. freshly cooked dried red kidney beans (or 1 can drained and rinsed)
1/2 c. chopped green or red bell pepper
1 very large onion, thinly ringed
3/4 c. erythritol/xylitol blend (mix both granular sweeteners at a 50/50 ratio)
1 c. white wine vinegar
1/2 c. very light olive oil
1 1/2 t. sea salt or BioSalt (recipe on this blog)
fresh ground pepper, to taste (40 grinds)


Method:

Drain beans and combine with green pepper and onion.

Combine sugar-free sweetener, vinegar, salt, and ground pepper and mix until sweetener is completely dissolved  (I recommend heating the vinegar mixture in the microwave for about 30 seconds, stirring well and then heating another 30 seconds, and stir again, to help it dissolve).

Add the oil to the vinegar mixture, mix and pour over the vegetables.

Toss well. Chill overnight. Toss again before serving to coat well.


Note: For a variation use garbanzo beans.


Enjoy,

Leila



UPDATE:

I changed the dressing to cut back on the amount of erythritol and xylitol called for. I also varied the vegies used.

Cutting back on the sugar-free sweeteners used saves you money. Plus adding a bit of stevia glycerite to the mix, makes the sweetening blend more synergistic and sugar-like in taste. Trust me, you won't miss the sugar here at all in this recipe!

I used all green beans because I frequently do not have yellow wax beans just hangin' around. The yellow wax beans are my favorite part of the salad though. I used yellow bell pepper for color and for the milder flavor they have. I used both kidney beans and garbanzo beans for more color variety and nutritional purposes. I think this recipe would work fine using fresh green beans too, blanching them first would probably be best.

Do which ever variation you want, they are both good!

Alternate Sugar-Free Three Bean Salad Recipe:

1 50-ounce can (3 lb 2 ounces) canned green beans
1 15-ounce can red kidney beans drained and rinsed
1 15.5-ounce can garbanzo beans drained and rinsed
1 large yellow bell pepper, seeded and chopped
1 very large onion, thinly ringed
1/4 c. erythritol (Lakanto's sweetener is also great)
1/4 c. xylitol
1/4 t. NOW brand stevia glycerite (or homemade stevia glycerite recipe on this blog)
1 c. white wine vinegar
1/2 c. very light olive oil
1 1/2 t. sea salt or BioSalt (recipe on this blog)
fresh ground pepper, to taste (40 grinds)


Method:

Drain beans and combine with yellow bell pepper and onion.

Combine sugar-free sweetener, vinegar, salt, and ground pepper and mix until sweetener is completely dissolved (I recommend heating the vinegar mixture in the microwave for about 30 seconds, stirring well and then heating another 30 seconds, and stir again, to help it dissolve).

Add the oil to the vinegar mixture, mix and pour over the vegetables.

Toss well. Chill overnight. Toss again before serving to coat well.

ENJOY!

Mixing the sugar-free dressing.

Three-Bean Salad before tossing together.

Tossed  Sugar-Free Three Bean Salad - Ready to marinate.

Variation with thawed frozen green beans.

2nd UPDATE:

Here is another option for you. I changed the dressing again, to lower the amount of erythritol and xylitol called for.

I cut back even further the amount of erythritol and xylitol used in the dressing. Doing this cuts down on the possible effects of consuming sugar alcohols. Xylitol, cool as it is, sometimes gives some people a bit of gastric distress. Erythritol is the gut-friendliest of the sugar alcohols, which is great to know. Sugar alcohols are also more expensive than regular white cane sugar, as I'm sure you've noticed.

I chose to add some food-grade vegetable glycerine to the mix. It is naturally sweet, sugar free, affordable, and has a warming effect, which nicely counteracts the cooling effects of the erythritol and xylitol. Vegetable glycerine also gives a nice syrupy glossiness to this salad dressing.

I still add a touch of stevia glycerite. Just so you know, when you blend these sweeteners, they act synergisticly with each other, enhancing each others sweetness. The result is that when combined they taste more like real sugar. And your gut is happier too.

The salad still tastes great with these new adjustments. You can choose any of these dressing variations, they are all good.

As far as the vegetables go, I used a red bell pepper this time. and I think I prefer slightly less onion, So I used a med-large red onion instead of an extra large onion.

So I'm just giving you another option for making this salad, Your'e welcome :)


2nd Alternate Sugar-Free Three Bean Salad Recipe:

1 50-ounce can (3 lb 2 ounces) canned green beans
1 15-ounce can red kidney beans drained and rinsed
1 15.5-ounce can garbanzo beans drained and rinsed
1 large red bell pepper, seeded and chopped
1 medium-large red onion, thinly ringed
1/4 c. food grade vegetable glycerine
2 T. erythritol
2 T. xylitol
1/4 t. NOW brand stevia glycerite (or homemade stevia glycerite recipe on this blog)
1 c. white wine vinegar
1/2 c. very light olive oil
1 1/2 t. sea salt or BioSalt (recipe on this blog)
fresh ground pepper, to taste (40 grinds)


Method:

Drain beans and combine with yellow bell pepper and onion.

Combine sugar-free sweeteners, vinegar, salt, and ground pepper and mix until sweetener is completely dissolved (I recommend heating the vinegar mixture in the microwave for about 30 seconds, stirring well and then heating another 30 seconds, and stir again, to help it dissolve).

Add the oil to the vinegar mixture, mix and pour over the vegetables.

Toss well. Chill overnight. Toss again before serving to coat well.


TIP: I like to add 1/2 tsp. Psyllium Husk Powder to the dressing to slightly thicken it.


Enjoy!

Author, Leila.

Healthy D.I.Y. protein powder drink mix - Make your own, it's easy!

Vanilla Protein Powder Formula #1 (Multi-Protein Blend)

Almost every time I turn a package of protein powder around to read the ingredient list, I am VERY disappointed. I see lots of artificial sweeteners (aspartame, Sucralose, Acesulfame-K), or they use fructose, high-fructose corn syrup solids, and real sugar, which is an improvement compared to the artificial sweeteners most use. If the commercially prepared protein powder is flavored, it is usually with artificial flavoring, and sometimes artificial coloring too.

Plain protein powder has it's disadvantages too. It usually tastes yucky on it's own, it's gritty and makes a thin, unappealing beverage. You can doctor plain protein powder up with flavorings, sweeteners, fibers & gums, fruits, and on and on - where's the time savings in that?

I wanted a fast protein drink mix that I can take on the road. One that isn't gacky. I want to be able to just dump some in a shaker jar with cold water and go.

I created this formula back in 2010, with ingredients that are easy to find (if you go to a health food store). This is my first attempt,at making a vanilla protein drink mix and it is pretty good. There will be more protein drink mix formulas added in the future (think chocolate)...

Soy and rice protein have more grit to them than whey protein does, just so you know. Egg white protein powder is very smooth and disappears in liquids nicely, not leaving a weird taste behind, so I like using it. I would try a high quality whey protein isolate if you don't have issues with dairy. there are even some that are now lactose-free. I do like to use different types of proteins to widen the range of absorption time (quick-acting and slow-release) so that it stays with me longer. That's one reason for the added fibers too, plus the fibers thicken the drink slightly.

Warning: Hemp protein and most pea protein is really gacky. Hemp is especially healthy - and gacky.

An added note about protein: I feel it is a good idea to change the type of proteins you use frequently. This lowers your chances of you body deciding it's had enough of 1 type of protein, and start reacting negatively to it.

A lovely idea would be to add a couple drops of pure vanilla essential oil to the premix as you are blending it well in the blender to disperse it. It is an expensive oil though. You might also try the Sucre Vanillé Recipe that I have on this blog, in place of the plain xylitol and erythritol.

The point is, enjoy having a better protein drink choice and experiment with this formula! Let me know what works for you.


Benefits Of My Protein Formula:

Good for maintaining healthy blood sugar levels
Contains fibers and probiotics (inulin and psyllium)
Contains plant-based sugar-free sweeteners (xylitol, erythritol, and stevia)
Customization ability with the protein formula
Calcium and magnesium enriched
Contains benefits of coconut
Contains natural flavoring
The lecithin improves fat digestion
Chemical sweetener free
No unwanted additives
The salt is a beneficial mineral salt
Gluten-free

PLUS, you can change the types of protein powder you use, to your liking (vegan, egg or soy-free).



VANILLA PROTEIN POWDER Recipe:

8 ounces plain unsweetened fermented soy isolate powder
4 ounces plain unsweetened brown rice protein powder
4 ounces plain unsweetened egg white protein powder
0.50 ounce coconut milk powder
56 grams xylitol
56 grams erythritol (Lakanto erythritol is a great choice)
40 grams vanilla powder
20 grams Inulin powder
2 grams white 80% strength stevioside powder
16 grams lecithin granules
7 grams BioSalt or sea salt (recipe on blog)
28 grams calcium/magnesium powder
20 grams psyllium husk powder, finely ground


Method:

In a large blender (VitaMix), mix all but the protein powders to disperse ingredients evenly (start on low speed!). Grind finely to powder the xylitol and erythritol.

Add egg white powder and blend on low.

Add more protein powder until the blender is filled to it's maximum fill line. Blend on low.

Dump blended protein mix into a large mixing bow..

Sift in the rest of the protein powder and whisk together very thoroughly with a wire whisk.

Transfer to an empty protein powder container and shake well.

Store in a cool, dry place.


To Mix Up A Protein Drink:

To an 8-ounce glass of purified water add 2 T. of the prepared protein powder drink mix.


Tip: You can use this protein drink mix in smoothies too.


Note: If you desire a less-sweet protein drink mix, cut the xylitol and erythritol in half.



Sources:

Honeyville Grain has dried egg white powder (more affordable than Jay Robb's)
Good Earth Health Food Store has bulk protein powders, sea salt, xylitol, etc...



Have fun!

Leila

The Best Agave Nectar Ever - Recipe with a new lower sugar content!

 Lower Carb - Vegan - Gluten Free Agave Nectar

This is my amazing mother's creation. We have been using agave this way for years now and it works great. We love this easy formula because the added vegetable glycerine cuts way down on the sugar and carb count of the agave, yet, you still get the delicious taste of the agave shining through. It is a great alternative to using honey, and it doesn't crystallize like honey does.

We like to use this nectar in fruit salads, salad dressings, beverages and smoothies, sauces, desserts, hot cereals, and anywhere else where you want a touch of sweetness.

You may know already that vegetable glycerine is naturally quite sweet, it is also warming in the mouth, and it acts as a natural preservative. Glycerine has been traditionally used to make very gentle herbal tinctures for children, so it is very safe and time tested. This is just a cool new way to use it!



AGAVE NECTAR Recipe:

Difficulty Level: Easy peasy!
Yield: 16 ounces

8 ounces raw organic agave nectar
8 ounces natural vegetable glycerine

Method:

In a clean bowl, mix equal parts agave and glycerine thoroughly.
Pour into suitable bottles with tight fitting lids. Store in a cool, dark place.


Tip: We like to store this blend in a glass jar, and refill a convenient to use squeeze bottle from that.



Enjoy,

Leila

A delicious Raw Sunflower Seed Hummus recipe - And a recipe for Red Bell Paprika

Mom's Sunny Hummus


This is a delicious raw-food recipe my mother created when she was doing exclusively a raw food diet for 2 years. She used to teach living raw food cooking classes and this is one of the recipes she would share.

The complexity of flavors here is delightful. The ingredient list is a bit long, but just get everything out beforehand, then putting it together will be a snap. It's worth it.

This recipe is so tasty, healthy, and decadent, I hope you try it!



SUNNY HUMMUS Recipe:

Prepare the soaked sunflower seeds:

1 c. hulled raw sunflower seeds
1 big pinch ascorbic acid powder (Vitamin C)

Rinse then soak the sunflower seeds in a jar of water with the pinch of ascorbic acid powder added.
Let soak 8 to 10 hours.
Drain and put in a high-powered (VitaMix) blender container.

ADD:

1/3 c. high quality extra-virgin olive oil
1/3 c. raw tahini (sesame seed paste)
3/4 to 1 c. (4 to 5 ounces) cubed raw yellow-skinned summer squash
2 T. fresh lemon juice
2 t. cumin powder
2 t. onion powder
2 t. Nama Shoyu (raw soysauce)
2 t. Star brand yeast flakes (nutritional yeast)
1 t. BioSalt (recipe on this blog)
rounded 1/2 t. garlic powder
1/4 t. Red Bell Paprika (see recipe below) or sweet paprika
1/4 t. ascorbic acid powder
3 to 4 pitted Kalamata olives
1 Pinch tumeric powder (for color)
1/2 to 1 t. toasted sesame seed oil, optional
3/4 to 1 c. water, as needed

Puree together adding water as needed to just freely vortex in a VitaMix blender (a vortex while blending makes a creamier hummus). Puree until smooth and a little warm.

ADD:

1/16 t. finely ground psyllium husk powder (to stabilize the hummus).

Chill the hummus to thicken.


To Serve:

Spread the hummus 1 to 1 1/2-inch thick on a serving dish.
Sprinkle heavily with Red Bell Paprika or sweet paprika.
Pour over top GOLDEN OIL (recipe on this blog), or garlic-chile infused olive oil or UDO'S Oil,
This raw food is excellent slightly fermented (let it sit out on your counter a few hours).
Serve with vegies to dip.




RED BELL PAPRIKA Recipe:

This has a sweeter flavor than regular paprika.

Dehydrate organic red bell peppers that have been diced, in a food dehydrator.
Grind the dried peppers
Mix the ground red bell peppers at a 50/50 ratio with Hungarian paprika.
Store air-tight and use as you would paprika.



Enjoy,

Leila

Soft Butter Spread - Stays soft even in the fridge!

Soft Butter Spread

This is a healthy way to have a cold spreadable butter. Use coconut oil if you intend to use this for cooking, to avoid creating trans fats. You can store this in your refrigerator and still spread it on your toast.

Please do not use margarine. It has never been good for us!

SOFT BUTTER SPREAD Recipe:

Yield: 3 cups

Ingredients:

1 lb (4 sticks) real salted butter, softened (preferably organic)

1 1/2 to 2 c. healthy, light tasting liquid oil *

1/4  t. sea salt or BioSalt, or to taste (recipe on this blog)

Method:

In a blender or food processor, process the softened butter and 1 1/2 c. oil of choice, adding more oil as needed, until smooth and creamy. Another option is to use a hand mixer. Store in an air-tight container in the fridge. Recipe easily doubles.

* Examples of healthy oils than may be used: Fractionated coconut oil, GOLDEN OIL (recipe on this blog), chia seed oil, Cranberry seed oil, hemp seed oil, avocado oil, or extra light tasting olive oil.


Note: Do not bake, saute, or cook with anything but coconut oil and/or real butter (or animal fat) because they become unhealthy when heat treated. Even when healthy oils are heated below their smoke point, they still oxidize and turn into trans fats (not good).



Enjoy,

Leila

Gourmet Mulling spice mix - Warm yourself up with this yummy blend.

Hot Mulled Spice Mix 


This is a unique blend of spices with an Asian flare that is great to warm you up on these cold nights. These spices also aids in digestion. It is an attractive mix that is great to package up and give as gifts.


MULLED SPICE MIX Formula:

2 c. whole allspice berries
2 c. whole coriander seeds
2 c. 3-inch cinnamon stick pieces
1 c. whole cloves
1 c. dried organic orange peel
1 c. whole star anise, optional
1 c. dried lemongrass, optional
1 c. dried mint, optional
1/2 c. whole anise seeds (or whole fennel seeds)

Mix and seal air-tight.

To use:

In a crock pot or a large pot on the stove, place 2 heaping tablespoons of the spice mix into 1/2 gallon apple cider or other juice of choice and gently heat, letting the spices infuse into the liquid for at least 45 minutes. Letting it gently simmer on the stove for a few hours makes your house smell wonderful and lets more of the spice's flavor out.

Variation:

I like to make a very concentrated infusion of the spice mix and purified water, letting it simmer, covered for at least 60 minutes. Strain before adding to a beverage.

I Then make an herbal tea of rooibose, honeybush, or raspberry leaves... I mix in a little of the concentrated spice infusion to taste, and sweeten with a few drops of stevia glycerite (recipe on this blog). This way, I avoid the sugar from the fruit juice.

Store the extra spice concentrate in the fridge (leaving the whole spices in it until serving). then it's ready for us when we want it.


Enjoy,

Leila

Mother Nature's Salad & Dressing Recipe - Does a body good! (A Restaurant Recipe)

Mother Nature's Salad 


This is one my most favorite salads, and has been so since I was in my preteens. My mother and I first had this gorgeous salad at a cute little health food cafe, which sadly disappeared years ago.

It is so fresh and beautiful piled high on a soup plate. It is quite stunning to present and is a meal in and of itself. This is a unique herbal dressing too and it goes perfectly with this salad. I often add even more of some of the herbs listed in this recipe (Tarragon and Basil).  I usually cut back on the thyme, for my personal tastes. Make sure there is enough salt or the dressing can taste a bit flat.

I do not have a picture of this salad yet....hopefully coming soon.

My mother sweetly asked this cafe for their salad dressing recipe ...and they gave it to her! She has a knack for doing that, an admirable skill in my book!

We have made it at home ever since, with just minor tweaking to the dressing recipe, for improved flavor. We still went back to that cafe as long as they were there, it was a treat and it was convenient.



MOTHER NATURE'S SALAD & DRESSING Recipe:

Fill a soup plate with the following fresh ingredients in the order listed:

Diced Romaine Lettuce
Shredded carrots
Shredded red cabbage
Diced cooked beets (or raw shredded beets)
Sliced tomatoes
Sliced avocado
Diced white cheese (or shredded)
Thin-sliced mushrooms
Thin-sliced red onions
Alfalfa sprouts

Garnish the salad with:

Raw cauliflower florets
Raw broccoli florets

Top the piled-high salad with the dressing recipe below, to taste.


MOTHER NATURE'S HERB-OIL DRESSING:

3 c. olive oil
1 c. apple cider vinegar
1 t. sea salt, or BioSalt to taste
1/2 t. fresh ground black pepper
1 crushed garlic clove
1/3 c. dried parsley
4 t. dried dill weed
2 t. dried basil
2 t. dried thyme (or less. I think too much thyme makes foods taste moldy. Weird)
1/2 t. dried tarragon, crushed

Mix the dressing ingredients and give it some time to sit to let the flavors blend. Note that when you store this dressing in the refrigerator, the olive oil will solidify, so allow time to let it come to room temperature before using. shake well before use.

Mother Nature's Herb Oil Dressing

Enjoy nature's bounty,

Leila

On-The-Go Grilled Chicken Strips - A make ahead recipe

On-The-Go Grilled Chicken Strips 

I have wanted the convenience of pre-sliced char-broiled chicken breasts in my freezer, at my beck and call...for topping salads, adding to wraps, soups, sandwiches, whatever...

So Yesterday I lightly brined a large bag of thawed chicken breasts (I counted 17 breasts), in a large stock pot with some herbs and spices. I let it brine 24 hours, but you could brine the chicken for less time if you wanted. The brining is very easy to do, and it infuses the meat with flavor and keeps the meat tender and moist.

I then poached the chicken in the brining liquid until it was a little over half-way cooked through. Then we got our outdoor grill fired up and finished them off there, to create that nice grilled flavor. I first poached the chicken so that we didn't have to stand outside in the cold for a long time (it is January after all). You can skip the poaching step if you want to stand outside and tend the grill for a longer time.

I let the grilled chicken cool and then sliced it up and portioned the slices into quart-sized freezer storage bags. I Popped the bags in the freezer and they are ready to go at a moments notice.


ON-THE-GO JUICY GRILLED CHICKEN Recipe:

1 large bag of frozen chicken breasts (about 16 breasts)
2 T. sea salt
2 large garlic cloves, smashed
1 t. Italian seasoning (or other seasoning of choice)
1/2 t. onion powder
2 c. hot water
water to cover the chicken

Method:

Rinse the thawed chicken and place in a large stock pot.
Fill the pot with water, to just cover the chicken
Smash the garlic cloves with the salt in a mortar and pestle. (the salt helps with the garlic smashing).
In 2 cups hot water, add the Italian seasoning, onion powder, and smashed garlic-salt mixture.
Stir to completely dissolve the salt. Add the salt water (brine) to the chicken in the pot.
Refrigerate, letting the chicken marinate in the brine for up to 24 hours, (alternately you can marinate the chicken in zip-lock bags)

The next day:
Bring the pot of chicken to a gentle boil over medium-high heat.
Once it starts to boil, turn the heat down to medium-low, so that it is barely simmering.
Simmer about 10 minutes, then check the chicken for done-ness (is that a word?).
You want the chicken to be a little over half-way done.Remove chicken from the pot carefully.
place partway cooked chicken on a preheated outdoor grill.
Grill until cooked through, turning so that both sides have nice grill marks.
Cut into thin slices as soon as the chicken is cool enough to handle.
Portion meat into quart-sized freezer bags and freeze for future use.


Shortcut:
You can just brine the chicken for 1 to 2 hours by doubling the salt in the brine and diluting with less water. Before poaching the chicken, rinse the meat and poach in clean water. You may add more spices to the cooking water if desired. Then proceed as above.


Note: Use Gluten-Free seasonings and onion salt if that is a concern for you.

Chicken in the seasoned brine

Grilling the partially poached chicken

Don't let the chicken dry out while grilling

The grilled chicken is cooling before being sliced

The moist, sliced chicken

Packaged for the freezer

Enjoy!

Leila

Delicious Low-Carb, High-Fiber Hot Cereal Mix Recipe

Delicious Low-Carb, High-Fiber Hot Cereal Mix

I created this yummy hot cereal in the fall of 2014 because I wanted a much healthier, slimming option for a warm, comforting breakfast. It tastes really good and is very easy to cook up in the morning. I like to make enough mix for several servings. It is best to store this in the refrigerator or freezer because of the ground flax seed it contains. Just cook it up like you would oatmeal. Make sure to add salt, or it will taste flat (the secret to good oatmeal too).

The cinnamon is known to be good for your blood sugar levels. Ginger is known to be good for the stomach. The high-fiber content will keep your hunger at bay for a long time, as well as help keep your blood sugar levels steady. We all love this at our house, I think you will too.

LOW-CARB HIGH-FIBER HOT CEREAL MIX Recipe:

2 c. oat bran (gluten free if that is a concern for you)

2 c. whole raw almonds, roughly ground

1 c. buckwheat groats (or ground buckwheat)

1/2 c. chia seeds

1/2 c. flax seeds, freshly ground

1/2 c. whole raw shelled sunflower seeds

1/2 c. coconut flour

2 T. psyllium husk powder

1 T. ground cinnamon, optional

1 T. ground ginger, optional

Method:

Mix everything together and store air-tight in the refrigerator or freezer.

To Make Hot Cereal:

1 c. Hot Cereal Mix

2 c. purified water

BioSalt to taste

Bring water to  a boil, then stir in the Hot Cereal Mix. Stir and lower the heat to a simmer. Cook until thickened. Salt to taste. Serves about 3.

I like to serve with a dab of real organic butter, raw honey or agave, organic raisins, and more cinnamon. Top with your desired milk of choice (organic whole milk, coconut milk, almond milk, or seed milk).

Enjoy!

Leila

Here is what some of the ingredients look like just in case they are new to you.

Buckwheat Groats

Chia Seeds

Flax Seeds

Oat Bran

Coconut Flour

Psyllium Husk Powder