Category Archives: Raw Food

Summer Zoodles with Creamy Walnut Pesto Sauce

June 9, 2016Appetizer, Dressing/Rub/Sauce, Gluten-Free/Wheat-Free, Multi-Veggie, Raw Food, Salad/Side, The Recipe Redux, Vegetarian (lacto-ovo)chefmichelle

Summer Zoodles with Creamy Walnut Pesto Sauce
Recipe Redux: We Heart Walnuts! Recipe Challenge

Disclaimer: I received free samples of California walnuts mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by the California Walnut Commission and am eligible to win prizes associated with the contest. I was not compensated for my time.

Summertime is a perfect time for getting active outdoors. Nothing beats a long day of hiking, biking or group sports out in the warm sun and fresh air. On these high activity days I often find myself craving a hearty meal, yet don’t want to fill my kitchen up with a bunch of heat from the stove.

This dish is a perfect and simple solution to this dinner dilemma. The Creamy Walnut Pesto sauce is so rich and satisfying, and everything- even the noodles- need no cooking!

health, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, couneling, healthcare, pesto, pasta, zucchini, zoodles, vegan, vegetarian, gluten-free, dairy free, — Hearty dinner served up fast!

“Zoodles” is my name for zucchini noodles. Making them is super easy if you have a spiralizer peeler. This fun, timesaving tool has blades that run in two directions. With it, you can cut out perfect noodle strips with every slice you make. Serve the zoodles uncooked so that they have a nice al dente texture. Making summer pasta will never get easier than that!

I love using walnuts in my pesto because I know they give my dish a big boost of Omega-3 fatty acids. Omega-3s are anti-inflammatory, and especially beneficial on a long, hard day of exercise and play. Just one ounce of walnuts has 2.5 grams of Omega-3 alpha-linolenic acid (ALA) Bonus: they taste delicious in it too. Now that’s something to get nutty over.

INGREDIENTS
1 cup Walnuts
5 cups Basil leaves, fresh, rinsed
3 large Garlic cloves, peeled
1/2 cup Parmesan cheese, chopped
1/3 cup Olive oil, extra virgin
4 large Summer Squash, cut into noodles
4 large Zucchini, cut into noodles

for the garnish
1/4 cup Walnuts
1/3 cup Cherry tomatoes, sliced

PREPARATION
To a high-powered blender add the 1 cup walnuts plus the basil, garlic, and Parmesan cheese. Blend on high, using a damper to help feed in ingredients as needed. While blending, slowly add in the olive oil. Blend until all the basil is chopped and you have a creamy sauce consistency.

Add summer squash and zucchini noodles to a large mixing bowl. Add Walnut Basil Pesto sauce to noodles and gently toss to combine. transfer noodles to serving bowl(s), top with remaining walnuts and cherry tomatoes and serve.

Makes 4 entree servings.

Walnut Date Candies

September 22, 2015Breakfast, Dairy-Free, Dessert, Gluten-Free/Wheat-Free, Raw Food, The Recipe Redux, Vegan, Vegetarian (lacto-ovo)chefmichelle

Walnut Date Candies
Recipe Redux – September, 2015: Fantastic Freezer Meals

Some days we simply want nothing more than to satisfy our sweet tooth. These Walnut Date Candies are a delicious, and healthier, solution to those occasions. The dates provide a such a great amount of sweetness that it really does feel like you are eating a sugary candy. The flavors from the walnuts and coconut compliment the fruit nicely too. And as long as you have a refrigerator, these candies are easy to both prepare and store.

I find that when I use fresh Medjool dates in this recipe I usually need to use a little less of the soak water during the food processing than when I use other varieties. Also, the older the dates, the drier they will become and the more soak water you will need to utilize during the food processing. Remember you are aiming for a pasty, not crumbly, consistency from the processed dates.

dates coconut almond, candy, dessert, vegan, vegetarian, health, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, couneling, healthcare, sweet, dairy free — bowl of sweet dates ready for soaking

This recipe is fun to make with kids, especially when rolling and shaping the candies in the wax paper. For this post I shaped the candies into squares, but creating round, cylinder shapes works well too.

candy, sweet, vegan, vegetarian, walnut, coconut, date, health, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, couneling, healthcare, candies — Shaped round or square, these candies are tasty!

Do make sure to coat the outside of the candies with the coconut instead of mixing the coconut into the candies. As dates can be sticky, the shredded coconut on the outside makes these healthy treats easier to hold with your fingers.

Date Walnut Candies, coconut, vegan, vegetarian, dessert, health, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, couneling, healthcare, dairy free — Walnut Date Candy, sliced and ready to set in the freezer

I like wrap the candy pieces into individual portion sizes with plastic wrap for freezer storage. That way I can quickly grab a single serving out of the freezer when I need it and go. Serve the candies for breakfast, with boxed lunches, or anytime you crave a sweet treat.

Date Walnut Candies, coconut, vegan, vegetarian, dairy free, health, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, couneling, healthcare, sweet, dessert — Walnut Date Candies

INGREDIENTS
2 cups Dates, fresh
1/2 cup Water
1/2 cup Walnuts
1/4 cup Coconut, shredded

PREPARATION
Add dates and water to a medium bowl. Soak the dates in the water for an hour.

Add dates and about 1/2 the remaining soak water into a food processor. Process the dates until they are a smooth paste, adding additional soak water if needed to get the fruit to the right consistency.

Add the walnuts to dates and process until walnuts are finely chopped.

Scoop 1/2 of the walnut date mix onto a 14-16 inch long piece of wax paper. Gently roll the wax paper around the mix and massage the paper to smooth, lengthen and shape the candy roll. Once at desired length and shape, gently peel back the wax paper. Sprinkle 1/2 of the coconut all over the outside of the candy roll. Carefully slice the roll evenly into 8 pieces, then roll candy back up in the wax paper, place into a large ziplock bag and freeze for at least 2-3 hours to set candy. Repeat with remaining 1/2 of walnut date mix.

Candies are ready for eating once they are set (hard). Candies can be served frozen or thawed. After candies are set, they can also be individually wrapped with plastic wrap and stored in the freezer for future use.

Makes 16 servings.

Sweet, dessert, walnut, coconut, date, health, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, couneling, healthcare, vegan, vegetarian, dairy free — Sweets for your Sweet

An InLinkz Link-up

Thai Basil Smoothie

February 23, 2014Dairy-Free, Drinks, Gluten-Free/Wheat-Free, Multi-Fruit, Multi-Veggie, Raw Food, Salad/Side, The Recipe Redux, Vegan, Vegetarian (lacto-ovo)chefmichelle

Thai Basil Smoothie
Recipe Redux – February, 2014: Beverages are Hot!

Sometimes it’s simply easier drink a meal than to eat it.

Blenderizing your fruits and veggies has the added benefit of making many of the nutrients easier for your body to digest and absorb. Maximize your next salad’s nutrition potential by tossing it in your high powered blender!

This Thai Basil Smoothie is a great example of a blended salad, and is sure to satisfy your savory tooth. Add extra chili to make it extra spicy (but do taste-test first as Thai chilis are HOT!) To make it less spicy, include less of the chili seeds. If you can’t get Thai basil or Thai chilies, then substitute with regular basil or slices of Serano peppers.

Thai Basil Smoothie, drink, vegan, vegetarian, savory breakfast, snack, raw, dairy free, vegetables, health, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, couneling, healthcare, gluten free, drink — Thai Basil Smoothie

The addition of olive oil is important because its fat helps with absorption of the produce’s fat-soluable vitamins. If you don’t want to use olive oil then substitute with a wedge of healthy avocado instead.

INGREDIENTS
18 medium Grape tomatoes
3/4 cup Baby spinach leaves
1/3 cup Thai basil leaves
1/4 cup Cilantro leaves
1 small Scallion, cut into thirds
1 small Thai chili pepper, fresh,stem removed
1/4 medium Red bell pepper, seeded, sliced
1 tablespoon Lime juice
1 cup Water
1 pinch Sea salt
1 teaspoon Olive oil, extra virgin

PREPARATION
Toss all ingredients except olive oil into a high-powered blender. Blend ingredients at medium power for about 15 seconds, then turn speed to high and run machine until everything is blended together smoothly. Turn speed back down to medium and slowly drizzle in the olive oil while blending. Serve in a tall, chilled glass.

Makes 1 tall, or 2 small, servings.

An InLinkz Link-up

Peachy Dream “Ice Cream” with Blackberry Sauce

September 21, 2013Breakfast, Dairy-Free, Dessert, Gluten-Free/Wheat-Free, Multi-Fruit, Raw Food, The Recipe Redux, Vegan, Vegetarian (lacto-ovo)chefmichelle

Peachy Dream “Ice Cream” with Blackberry Sauce
Recipe Redux – September, 2013: No-Cook Desserts

Take a walk through any grocery store, and it is easy to see that one of America’s favorite desserts is ice cream.

Whether served in a bowl or cup, between “sandwich” cookies or alongside cake, creamy, sweet ice cream is savored by the young and old alike. Unfortunately, with all the sugar and fat, ice cream is not a healthy dish. If only there was a way to enjoy a deliciously creamy, frozen treat that was also good for you too…

Enter the Yonanas Machine. A friend told me about this device recently and I decided to pick one up and test it out for myself. This machine allows you to turn frozen bananas and other fruit into ice cream! Ok, technically it is not ice cream at all since it is dairy-free (great news for anyone lactose-intolerant), but the end result is just as creamy and delicious as the full-fat version. Simply feed cut bananas and other pieces of frozen fruit into the machine by dropping them into the tube and pushing it down with the damper, and the machine works its magic and churns the fruit into a frozen delight.

Peachy Dream, Ice Cream, Blackberry Sauce, frozen treat, dessert, vegan, vegetarian, fruit, multifruit, health, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, couneling, healthcare, gluten free, dairy free — Peachy Dream “Ice Cream” with easy Blackberry Sauce

At $50, the machine is reasonably priced. It does take a little bit of muscling to push the fruit down the tube (but my peaches and bananas were super frozen, so that did make the task tougher.) Online I did find a Yonanas deluxe model also available for double the price, but I have yet to test it out in the kitchen.

My simple, no-cook recipe here uses frozen peaches and banana. I also added a little vanilla to enhance the peach flavor and give more of that ice cream taste. The blackberry sauce is super easy to make and tastes great with the sweet “ice cream.”

I recommend every family pick up one of these machines. Go to the store with the kids, so you can pick out fruits together for freezing. Or you can buy bags of fruit already cut and frozen. When everyone is in the mood for a frozen treat, custom pick which fruits are included in your creations. How fun is that?!?

INGREDIENTS
1/3 cup Blackberries

yonanas machine — Make delicious frozen treats for the whole family with a Yonanas Machine

1 small Lime wedge
1 medium Banana, peeled, quartered, frozen
1 cup Peaches, peeled, sliced, frozen
1/4 teaspoon Vanilla extract, pure
PREPARATION

Place the blackberries in a blender. Squeeze the lime wedge so its juice squirts over the blackberries, and then discard the wedge. Blend the blackberries until a sauce consistency, about 30 seconds.

Feed the banana and peaches into the running Yonanas machine, alternating between the banana quarters and peach slices so the flavors blend better. Drizzle the vanilla extract over the fruit in the tube. Feed the fruit into the machine by pushing onto the damper. Make sure to use even pressure when pushing on the damper.

Serve the Peachy Dream “Ice Cream” with a healthy drizzle of Blackberry Sauce.

Makes 2 servings.
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Hawaiian Poke Salad

May 21, 2013Appetizer, Dairy-Free, Gluten-Free/Wheat-Free, Multi-Veggie, Raw Food, Salad/Side, The Recipe Reduxchefmichelle

Hawaiian Poke Salad
Recipe Redux- May, 2013: Celebration Brunches

The month of May brings many celebrations: graduations, bridal showers, baby showers, birthdays, and even the celebration of dearest Mom. Here at Healthy in the Kitchen we have many reasons to celebrate, including the fact that this month marks our one year anniversary with the Recipe Redux! It has been a great year of recipe makeovers and we look forward to the many different, exciting food challenges in the year to come.

For this month’s Recipe Redux we are going island-style and will healthy-up a traditional Hawaiian dish often served at special celebrations – Poke salad.

Unfortunately, many Poke recipes have too much sodium. Typical recipes of 4-6 servings often suggest a 1/2 cup of soy sauce or more, which equates to over 7,000 mgs of sodium! With average Americans needing no more than 2,300 mg of sodium for the entire day, and certain groups (including those with high-blood pressure or diabetes, elderly or African-American) requiring a reduction to 1,500mgs/day, this is simply too much in one dish. For previous generations the salt was not used for the flavor, but instead for the preservation of the fish. Luckily we now have refrigeration, so we can reduce the salt and still serve safe, tasty seafood. That’s great news to our heart health and our tastebuds!

This recipe makeover uses tamari, which has a richer taste and less sodium than regular soy sauce. We used a low-sodium version to reduce salt even more. We skipped the rock salt that is also often added for garnish. For a boost of veggies, we added chopped mini cucumber, which nicely complements the tuna and helps to bring the calories down and the nutrition up per serving. Instead of macadamia nuts, for crunch we added chia seeds, to give our dish a boost of fiber (4 grams worth in the one tablespoon!) and Omega-3, an essential fatty acid.

Serve this dish at your next luncheon when it is time to celebrate.

INGREDIENTS
1 tablespoon    Tamari, low-sodium, gluten-free
2 teaspoons     Sesame oil
1/4 teaspoon Chili garlic sauce (O 1/2 teaspoon dried chili flakes)
1 teaspoon   Ginger, fresh grated
8 ounces      Tuna, sashimi grade, trimmed and diced
3/4 cup       Mini cucumber, rinsed and diced
1/4 cup   Red onion, minced
2 tablespoons Scallions, minced
1 tablespoon Chia seeds
1 tablespoon Scallions, green part only, sliced on the bias
1 1/2 cups Microgreens

PREPARATION
In a medium mixing bowl add the tamari, sesame oil, chili garlic sauce (or dried red pepper flakes) and ginger and whisk to combine marinade. Add the tuna, cucumber, onion, minced scallion, and chia seeds and stir to combine in the marinade with a rubber spatula. Cover and refrigerate at least an hour before serving.

To serve: add 1/4 cup each of microgreens to the bottom of 6 martini glasses. Use an ice cream scoop to pick up the poke salad and place on the greens. Top each salad with a few cut pieces of scallion.

Serves 6.

Jicama Salad (a.k.a.: Nightshade-Free Summer Salad)

July 21, 2012Dairy-Free, Gluten-Free/Wheat-Free, Multi-Veggie, Raw Food, Salad/Side, The Recipe Redux, Vegan, Vegetarian (lacto-ovo)chefmichelle

Jicama Salad (a.k.a.: Nightshade-Free Summer Salad)
The Recipe Redux – July, 2012: No-Cook Meals

A dear friend of mine was recently diagnosed with an allergy to all foods of the Nightshade family. He must now avoid eating potatoes, tomatoes, eggplant and all peppers – talk about a tough thing to do during cookout season!

Of all the summer salads, he says misses potato salad the most. I figured this month’s No-Cook Meal theme was perfect timing to work on his dilemma, and so I developed this recipe as a safe, nightshade-free salad alternative.

Jicama Salad (a.k.a.: Nightshade-Free Summer Salad), health, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, counseling, healthcare, gluten free — Jicama Salad (a.k.a.: Nightshade-Free Summer Salad) on a bed of fresh greens

Jicama has a flavor and crunch similar to a potato, but since there’s no need to cook it is easier and faster to prepare. You can use powdered cumin if you do not have whole cumin seeds on hand, but I do recommend the extra effort of grinding the seeds yourself, as the flavor will be a whole lot better.

This salad is also delicious when served over fresh greens, especially watercress.

INGREDIENTS
1/4 teaspoon Cumin seeds
1 large Lime, juiced and zested
1 teaspoon White wine vinegar
1/2 tablespoon Honey
2 tablespoons Olive oil
to taste Sea Salt
to taste Black pepper, fresh ground
1 medium Jicama, outer skin removed, cut into small dice
2 medium Mangoes, peeled, pit removed, cut into small dice
1/3 cup Red onion, cut into very small dice
1/2 cup Cilantro, fresh, chopped

PREPARATION

Grind the cumin seeds with a mortar and pestle, or in a spice grinder. In a medium mixing bowl add the ground cumin, along with the lime juice and zest, white wine vinegar, honey, salt and pepper. Whisk the ingredients together as you slowly pour in the olive oil. This is your dressing.

In a large mixing bowl add the jicama, mango, red onion and cilantro. Pour the dressing over the veggies and toss to coat. Serve chilled.

Makes about 8 servings.