Cinnamon

Cinnamon is a relatively common spice that adds a delicious aroma to just about anything, sweet or savory. Did you know there are some amazing health benefits in cinnamon? Studies have shown that there is evidence cinnamon is good for us in the following ways:

1/2 teaspoon of cinnamon a day can lower LDL cholesterol.
The smell can boost memory and cognitive function.
Cinnamon can help regulate the blood sugar — beneficial for people with type 2 diabetes.
Cinnamon can stop medication-resistant yeast infections.
Cinnamon can lessen the growth of leukemia and lyphoma cancer cells.
It can be an anti-clotting agent for the blood.
It is a great source of iron, manganese, fiber and calcium.
It can reduce arthritis pain when taken with honey.

http://www.healthyfoodjournal.com/index.php/page/3/

Vegan Bran Muffins

Oat Bran Applesauce 'n Raisin Muffins

1 cup oat flour
1 cup oat bran
1/2 cup rolled oats (or can use quick oats)
1 cup spelt flour
1/3 cup unrefined sugar
2 tsp baking powder
1 tsp baking soda
¼ tsp (rounded) sea salt
1 tsp cinnamon
½ tsp ground allspice
1/4 tsp ground ginger
1/3 cup organic raisins (or combination of raisins and cranberries)
1 cup (little scant) unsweetened applesauce
½ cup vanilla or plain non-dairy milk
¼ cup pure maple syrup
1 tsp lemon zest (optional)
1 tbsp freshly squeezed lemon juice (can use apple cider vinegar, but lemon juice is preferable)
¼ cup organic canola oil

Preheat oven to 375 degrees. In a large bowl, add oat flour, oat bran, quick oats, spelt flour, unrefined sugar, baking powder, baking soda (sift in the powder/soda), salt, cinnamon, allspice, ginger, and raisin. Stir through to combine well. In a separate bowl, combine applesauce, milk, maple syrup, lemon zest, lemon juice, and oil. Stir through, and then add wet mixture to the dry ingredients. Mix through until just well combined. Scoop batter into lined muffin tins (filling 12). Bake for 19-20 minutes, until muffins are set in the centre (test by inserting a toothpick or skewer in the centre of a muffin). Remove from oven, cool for a couple of minutes in the pan, and then transfer muffins to cool on a cooling rack.

Notes:

1) Chopped walnuts or pecans would be a tasty addition to the batter (about 1/4 - 1/3 cup).

2) These muffins are best fresh, after cooling. The texture is softer and less crumbly than after refrigerating.


http://viveleveganrecipes.blogspot.com/2009/11/oat-bran-applesauce-n-raisin-muffins.html

Root Vegetable Fries

Serves 4
For a pleasingly offbeat side dish or snack, try this fresh and healthy variation of that old favorite, french fries. Sweet potatoes, turnips and celery root work well in this recipe, too.

Ingredients
1/4 cup extra virgin olive oil
1 pound parsnips, peeled and cut into thick strips
3/4 pound rutabagas, peeled and cut into thick strips
3/4 pound carrots, peeled and cut into thick strips
Salt and pepper to taste

Method
Position oven rack in the center of the oven and preheat to 400°F.

Gently toss oil, parsnips, rutabagas, carrots and salt and pepper together in a large bowl. Transfer vegetables to 2 large baking sheets, arranging them in a single layer. (Arrange vegetables roughly in groups, since their cooking times differ slightly and some may be removed before others.) Bake, turning often, until golden brown and cooked through, 40 to 60 minutes. Transfer fries to a large platter and serve.

Nutrition
Per Serving (298g-wt.): 280 calories (130 from fat), 15g total fat, 2g saturated fat, 3g protein, 36g total carbohydrate (10g dietary fiber, 15g sugar), 0mg cholesterol, 360mg sodium

http://www.wholefoodsmarket.com/recipes/recipe.php?recipeId=265

Pumpkin Seed Pesto

Makes about 2 1/2 cups
This thick and fragrant pumpkin seed pesto, featuring roasted pumpkin seeds, olive oil, cilantro and garlic, is a versatile sauce for your repertoire. Try this pesto as a spread on sandwiches, tossed with hot pasta or served over roasted or steamed vegetables.

Ingredients
2 cups unsalted hulled (green) pumpkin seeds
6 tablespoons extra-virgin olive oil, divided
Salt and pepper to taste
1/4 cup water
2 tablespoons fresh lemon juice, or to taste
3 garlic cloves
1 cup roughly chopped fresh cilantro

Method
Preheat oven to 375°F. Toss pumpkin seeds with 2 tablespoons of the oil and salt then spread out in a single layer on a large baking sheet. Roast until seeds are puffed and fragrant, 10 to 15 minutes, then set aside to let cool.

Combine seeds in a food processor with water, lemon juice, garlic, cilantro and remaining 4 tablespoons oil. Pulse until mixture forms a coarse paste then season with salt and pepper. Cover and chill until ready to use.

Nutrition
Per serving (about 2 Tablespoons/26g-wt.): 140 calories (110 from fat), 13g total fat, 2g saturated fat, 0mg cholesterol, 60mg sodium, 2g total carbohydrate (1g dietary fiber, 0g sugar), 4g protein

http://www.wholefoodsmarket.com/recipes/recipe.php?recipeId=1991

Zesty Spiced Cauliflower

Serves 6
In this recipe, cauliflower’s earthy flavor is enhanced by the mild bite of cumin and turmeric.

Ingredients
1 teaspoon whole cumin seeds
6 cups (1-inch) cauliflower florets
1/2 cup water
2 tablespoons olive oil
1/2 teaspoon ground turmeric
Salt to taste

Method
Heat a large skillet over medium high heat. Once hot, add cumin and toast, shaking the skillet often, until fragrant, 1 to 2 minutes. Add cauliflower, pour water over the top and immediately cover skillet. Reduce heat to medium and cook, tossing the cauliflower halfway through, until tender and water is mostly absorbed, about 10 minutes. Add oil, turmeric and salt, toss well and serve.

Nutrition
Per serving (about 4oz/122g-wt.): 70 calories (45 from fat), 5g total fat, 0.5g saturated fat, 0mg cholesterol, 210mg sodium, 4g total carbohydrate (2g dietary fiber, 2g sugar), 2g protein

http://www.wholefoodsmarket.com/recipes/recipe.php?recipeId=2433

Fresh Salsa

Makes about 2 cups
Salsa has lots of advantages: It seems indulgent, but it's actually a healthy choice, fat free and loaded with flavor and vegetables. It's inexpensive, especially when the ingredients are home grown or in season. It's versatile because you can make it hotter with more peppers or make it sweeter with fruit. And it's easy!

Ingredients
2 cups chopped tomatoes (or a combination of tomatoes and fresh peaches, nectarines, mangoes or grapes)
1/3 cup chopped yellow or white onion
2 tablespoons chopped cilantro
2 tablespoons lime juice
1 to 2 jalapeño or serrano peppers, stemmed, seeded and finely chopped
Salt to taste

Method
Put all ingredients into a bowl, toss well and serve chilled or at room temperature.

Nutrition
Per serving (about 4oz/1/2 cup/116g-wt.): 25 calories (0 from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 150mg sodium, 6g total carbohydrate (1g dietary fiber, 3g sugar), 1g protein

http://www.wholefoodsmarket.com/recipes/recipe.php?recipeId=2585

HERB-ROASTED SWEET POTATO SKINS

Serves 4
Bake the potatoes until they are just tender and still a tad firm so they don't turn to mush and fall apart. These potato skins are a great side dish to meat, tofu or salmon.

Ingredients
4 medium sweet potatoes, halved lengthwise
2 tablespoons extra virgin olive oil, plus more for oiling
3 tablespoons chopped parsley
1/2 teaspoon dried oregano
1/2 teaspoon dried rosemary
1/2 teaspoon dried thyme
1/2 teaspoon dried sage
Salt and pepper to taste

Method
Preheat oven to 400°F. Pierce potatoes all over with a fork then arrange on a greased foil-lined baking sheet, cut sides down, and bake until tender but not mushy, about 30 minutes. Transfer to a plate and set aside until cool enough to handle; reserve foil-lined baking sheet.

Arrange a rack in the oven about 6 inches from the heating element and preheat broiler. Scoop about half of the potato flesh from the skins, leaving a 1/2-inch thick wall around the edges and bottom of each half. (Reserve scooped out flesh for another use.) Cut each sweet potato shell lengthwise into 1/2-inch strips then arrange on the same foil-lined baking sheet in a single layer.

In a small bowl, combine oil, parsley, oregano, rosemary, thyme, sage, salt and pepper then brush all over potato skins and broil until browned in parts and piping hot, 4 to 6 minutes total.

Nutrition
Per serving (4.5 oz/125g-wt.): 170 calories (70 from fat), 7g total fat, 1g saturated fat, 2g protein, 24g total carbohydrate (4g dietary fiber, 10g sugar), 0mg cholesterol, 190mg sodium

http://www.wholefoodsmarket.com/recipes/recipe.php?recipeId=1397

WARM MILLET SALAD WITH BRUSSELS SPROUTS, CREAMED MUSHROOMS AND SAGE

Serves 6
Here's a hearty, flavorful dish that takes care of a few special diet needs your guests may have. It can simultaneously serve as a gluten-free, vegetarian side dish or a main course for four. Use any mushrooms you like, including cremini, oyster or portobello. For extra flavor and vegetarian protein, garnish with chopped toasted walnuts. Millet has wonderful flavor, especially when toasted and, like quinoa or brown rice, makes an excellent gluten-free stuffing alternative.

Ingredients
1 cup millet
Salt and ground black pepper to taste
1 1/2 tablespoons extra virgin olive oil, divided
3/4 pound Brussels sprouts, trimmed and roughly chopped
1/2 yellow onion, sliced
3 cups sliced mushrooms
1/4 cup half-and-half
1 tablespoon chopped fresh sage
2 tablespoons lemon juice

Method
Toast millet in a medium pot over medium high heat until fragrant and just golden brown, 3 to 5 minutes. Carefully add 2 cups salted water, bring to a boil, then cover and simmer until liquid is almost absorbed, 20 to 25 minutes. Set aside for 5 minutes; uncover and fluff with a fork. Meanwhile, heat 1/2 tablespoon oil in a large skillet over medium high heat. Add Brussels sprouts, onions, salt and pepper and cook until golden, about 5 minutes; transfer to a large bowl. Heat remaining 1 tablespoon oil in skillet, add mushrooms, salt and pepper and cook until golden, about 5 minutes. Add half-and-half and sage and simmer until thickened, 1 to 2 minutes more. Transfer to bowl with Brussels sprouts, add cooked millet, lemon juice, salt and pepper and toss.

Nutrition
Per serving (about 13oz/371g-wt.): 380 calories (70 from fat), 7g total fat, 1.5g saturated fat, 5mg cholesterol, 220mg sodium, 68g total carbohydrate (6g dietary fiber, 3g sugar), 12g protein

http://www.wholefoodsmarket.com/recipes/recipe.php?recipeId=2620

Lemony Quinoa with Butternut Squash

Lemony Quinoa with Butternut Squash
(printer-friendly version)

The pine nuts really complement the lemon flavor, but if you decide to leave them out, you can deduct about 30 calories and 3 grams of fat per serving.

10 ounces butternut squash (about 2 cups)
1 teaspoon lemon juice
1 cup quinoa
1/4 cup chopped shallots
4 cloves garlic, minced
1 teaspoon dried thyme
2 1/2 cups vegetable broth
1 teaspoon grated lemon peel
1-2 tablespoons lemon juice
salt and freshly ground pepper, to taste
2 tablespoons (about 7/10 ounce) lightly toasted pine nuts (optional)
1 teaspoon minced fresh chives (optional)

Preheat oven to 400F. Cut the squash in half and scrape out the seeds and strings (using a grapefruit spoon makes this easier). Peel and cut into 1/2-inch cubes and toss with the 1 teaspoon of lemon juice. Place them on a non-stick baking sheet (or silicone mat), sprinkle with a little salt and pepper, and bake for 15 minutes, stirring halfway through.

Place the quinoa in a fine-mesh strainer and rinse it well and allow to drain. Heat a deep, non-stick pot. Add shallots and garlic and cook, stirring, until shallots soften slightly. Add the quinoa and toast it until it has dried out and begins to exude a toasty aroma. Add the squash along with the thyme and vegetable broth. Reduce the heat to low and cover. Cook, stirring once or twice, until all broth is absorbed, about 20 minutes. Stir in the lemon peel and 1 tablespoon of lemon juice. Season to taste with salt and pepper, and add more lemon juice if needed.

Serve with toasted pine nuts and chives sprinkled on top.

Servings: 4 large side-dish servings

http://blog.fatfreevegan.com/2009/10/lemony-quinoa-with-butternut-squash.html

Pumpkin & Roasted Corn Soup

Pumpkin and Roasted Corn Soup
(click for printer-friendly version)

1 large onion, chopped
3 cloves garlic, minced
1 1/2 teaspoons grated fresh ginger
1 teaspoon chopped chipotle pepper (canned in adobo)
5 cups pumpkin or winter squash, peeled and cut into 1-inch cubes
5 cups vegetable broth or water
1/2 teaspoon good curry powder
3/4 cup plain, unsweetened soymilk
3 cups fresh or frozen corn kernels
olive oil spray
freshly ground pepper
salt (optional)

Sauté the onion in a large, non-stick pot until browned, about 6 minutes. Add the garlic and ginger and cook for 1 more minute. Add the chipotle, pumpkin and water. Reduce heat to medium-low and cook until pumpkin is completely tender, about 30 minutes. Add more broth or water as needed to maintain about the same level of liquid.

When the pumpkin is tender, add the curry powder and soymilk. Using a hand blender, puree in batches until smooth, or transfer to a blender and blend in batches. Add salt and additional curry powder to taste, add more liquid if it's too thick, and keep it warm while you prepare the corn.

Place the corn kernels in a large, shallow baking dish that has been sprayed with olive oil. Sprinkle with a little freshly ground pepper, and spray the top of the corn lightly with olive oil. Place in the oven under the broiler and broil, stirring often, until the corn begins to brown. Watch carefully! This should only take a few minutes--a little longer for frozen corn than fresh. Be sure not to overcook or the corn will get rubbery.

Divide the corn and soup into 4 servings and serve the soup with the roasted corn sprinkled on top.

http://blog.fatfreevegan.com/2006/11/pumpkin-and-roasted-corn-soup.html

Vegan Pumpkin Cookies

Vegan Pumpkin Cookies

Ingredients (use vegan versions):

2 cup brown sugar, firmly packed
2 teaspoon vanilla
2 cup canned pumpkin
2 teaspoon baking soda
1 cup vegetable oil
2 teaspoon baking powder
1 teaspoon each - cinnamon & nutmeg
1 cup chopped nuts
1/2 teaspoon ginger
1 1/2 cup raisins (optional)
4 cup all-purpose flour

Directions:

Beat vegan sugar, pumpkin, oil and vanilla.

Sift together dry ingredients. Stir into the pumpkin mixture until smooth.

Blend in raisins and nuts.

Drop by spoonfuls or oiled baking sheet, and bake at 350°F for 12-15 minutes.

Serves: 5-6 dozen

Preparation time: 30 minutes

www.vegweb.com

Hot Spinach Dip

Hot spinach dip (adapted from White on Rice Couple)

1 Tbsp olive oil
1 onion, chopped
3 garlic cloves, minced
1 can (8 oz.) water chestnuts, coarsely chopped
10 oz. frozen spinach, thawed and drained
salt and pepper to taste
1 package (8 oz.) cream cheese, softened
1 cup freshly shredded parmesan cheese
1/2 cup milk
1/4 cup plain yogurt

Heat oil over medium heat in a medium skillet, and then add garlic and saute until tender. Stir in water chestnuts and spinach, season with salt and pepper, and cook for a few minutes. Add the cream cheese, parmesan, milk, and yogurt to the skillet and stir until cheese melts. Then reduce heat to low and continue to cook, stirring occasionally, for about 10 min. Makes about 6 cups.

http://fortunavirilis.blogspot.com/2009/11/hot-spinach-dip-recipe.html

Oatmeal Everything Cookies

Oatmeal Everything Cookies
Makes approximately 40 cookies.

Feel free to substitute your favorite add-ins. After all, they are "oatmeal everything cookies."

3 cups rolled oats
1 cup all-purpose flour
1/4 cup whole wheat flour
1/2 teaspoon baking soda
1 teaspoon salt
1/2 teaspoon cinnamon
1 cup unsalted butter
1 cup granulated sugar
1/2 cup light brown sugar
2 large eggs
1 tablespoon pure vanilla extract
1/2 cup dried tart cherries
1/2 cup chocolate chips
1/2 cup flaked sweetened coconut
1/2 cup coarsely chopped pecans

1. Preheat the oven to 350 degrees F. Line two baking sheets with parchment paper.

2. In a large bowl, stir oats, flours, baking soda, salt. and cinnamon.

3. In a medium bowl, combine butter and sugars. Using an electric mixer on medium speed, beat until creamy. Add eggs and vanilla, and beat until just combined. Beat in the dry ingredients. Stir in the cherries, chocolate chips, coconut, and pecans.

4. Drop 1 heaping tablespoon of cookie dough 2 inches apart (as they will spread) on the parchment-lined baking sheets.

5. Bake cookies for 18 minutes, or until golden brown all over. Transfer to a rack to cool. Cool completely before storing and place in an air-tight container.


http://foodblogga.blogspot.com/2009/11/dont-like-oatmeal-cookies-then-try-my.html