Blueberry Cobbler: Gluten Free, Vegan & Delicious!

April 9, 2013 by Comments

This is a special treat our family loves to enjoy on occasion. My husband came up with the recipe a few months ago and our toddler has been asking for it by name ever since. “Cahhhh-blurrrr pleeeease Mama.” It’s gluten-free, vegan, simple to make, and oh-so-delicious!

Image © Natureal Mom 2013

Image © Natureal Mom 2013

Filling:

8 ounces fresh blueberries
1/2 cup raisins and/or dried cranberries
1/4 cup cane sugar
1/4 cup gluten-free flour
1/4 cup lemon or orange juice
2 tablespoons brown sugar
1/2 tablespoon Earth Balance to coat baking dish
1 teaspoon vanilla

Topping:

1 cup unbleached flour
1/4 cup cane sugar
1/4 cup brown sugar
1/4 teaspoon salt
1/4 cup gluten-free rolled oats
1/4 cup chopped walnuts
2 tablespoons Earth Balance

In a large bowl, combine all filling ingredients and gently toss to mix together. Pour mixture into a baking dish or individual ramekins and lightly coat with Earth Balance.

Prepare topping by mixing all ingredients together except the walnuts and oats in a separate bowl until it has a crumbly consistency. Stir in walnuts and oats. Spread topping evenly over blueberry filling. Bake at 350°F for 30 minutes.

Enjoy! ♥

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Spiced Chickpea Smothered Sweet Potato

February 16, 2013 by Comments

A slightly spicy chickpea and tomato stew plays off of a bright orange sweet potato in this flavorful recipe. This hearty dish is simple to throw together, packed full of goodness, and is perfect for keeping warm on a chilly night.

smashed chickpea sweet potato

Image © Natureal Mom 2013

Ingredients

  • 2 medium sweet potatoes, preferably rounder
  • 1 tablespoons olive oil
  • 2 medium shallots
  • 1 tablespoon cumin seeds
  • 2 teaspoons coriander seeds
  • 2 whole cloves
  • 1/2 teaspoon red pepper flakes
  • 1 tablespoons smoked paprika
  • 1/2 teaspoons salt
  • 1 cup stewed tomatoes
  • 2 tablespoons tomato paste
  • 1/2 to 1 cup vegetable broth
  • 2 cups chickpeas, drained and rinsed if using canned
  • Fresh parsley, to serve

Directions

  1. Preheat oven to 400˚. Scrub sweet potatoes with running running, pat dry, and pierce several times with a fork. Place on a baking sheet and bake for 45 minutes to an hour. Sweet potato should be tender.
  2. Add cumin and coriander seeds to a small dry pan. Over medium-low heat, lightly toast until fragrant, 3-4 minutes. Place in a mortar along with cloves and grind until large pieces are broken down. Combine with red pepper flakes, paprika, and salt; set aside.
  3. In a medium pot, heat olive oil over medium heat. Mince shallot and add to pan, sautéing for translucent, 4-5 minutes. Stir in spices and cook for 1 minute more. Add stewed tomatoes, tomato paste, and 1/2 cup vegetable broth. Bring to a boil, reduce to a simmer and add chickpeas. Continue to simmer for at least 15 minutes or until sweet potatoes are done. Add more vegetable broth if desired.
  4. To serve, place a slit in the top of the sweet potato and gently squeeze open. Remove part of the insides of the sweet potato reserving for a separate use or stir into chickpeas. Ladle chickpea mixture over sweet potato and serve with a sprinkle of fresh parsley.

Notes

To substitute ground spices for the whole, use 1 tablespoons ground cumin, 2 teaspoons ground coriander, and 1/4 teaspoon ground cloves. Also, if spicy isn’t your thing, simply leave out the red pepper and cut the paprika back to 1/2 tablespoon- it will still be delicious!

This delicious recipe brought to you by Erin Alderson of Naturally Ella where she shares seasonal, vegetarian recipes that promote a healthy and happy lifestyle.

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Her Mother’s Daughter {guest post + mint rice recipe}

November 6, 2012 by

I am excited to share this beautifully written piece by my friend Pratima Anaé. My husband, son and I had the honor of meeting Pratima’s mother during her recent visit to California. We were invited to their lovely home for a delicious home-cooked meal and I even got a first-hand lesson in Indian cooking! Throughout the ages, meals have been a symbol of sharing, nurturing and loving one another. Watching Pratima’s Mom cook with so much pride and joy reminded me of my own family and how culture, food, and tradition can create such deep and meaningful connections. By passing down recipes from generation to generation we can honor our heritage and stay connected to our roots.  

As Americans we share a diverse existence that is both unusual and beautiful.  East Indian immigrants, my family settled in a small Amish town in the Midwest.  There were no other minorities in town and we lived amidst buggies, horse drawn plows, and bonnets.  As such, my mother’s cooking was the most significant connection to my culture.  It was the one thing in our house that truly remained Indian.  Passed down from generations of Indian women with no written recipes, it felt like a direct link to my roots.

My mom, Olga, is an incredible cook and a supremely unique spirit.  Effortlessly combining grace, kindness, and humor in everything she does, she’s just at home fixing an Indian feast for hundreds of people in our backyard as she is riding a John Deere lawn mover in her perfectly coiffed sari.  Our family loves to reminisce about the humor and beauty in the unexpected things she does.  Like the time she fell into a pond chasing dragonflies to help with my sister’s high school biology project.  And then there was the Christmas when we needed a tree and she went out chopped one down from our yard and dragged it in by herself while we watched from the window.  She is the mother whom sprinkles Indian Jasmine in her children’s bed at night.  To know her is to love her.

Pratima with her Mom Olga
Image © Pratima Anaé

I wish that I could invite each one of you to our home to experience my mom’s generosity of spirit and her wonderful food but in lieu of that I am happy to share one of her dishes with you.  This particular recipe for Mint Basmati rice is one of her own creations.  It is not only delicious and elegant but it is also vegan, gluten free, and healthy.  There is nothing like smell or taste to bring back a memory.  There is nothing that makes me feel like home more than my mother’s cooking.  To me it is the heart and essence of India.  Enjoy…

Mint rice

Image © Pratima Anaé

Ingredients

  • 2 cups uncooked jasmine rice
  • 2 1/2 cups water
  • 1 tbsp. butter
  • 2 tbsp. oil
  • 1 or 2 Serrano chilies cut in half
  • 1 cup chopped mint leaves
  • 1 cup chopped cilantro
  • 1-inch piece of fresh ginger root grated
  • 1 tsp. salt more if needed
  • 1 cup yellow cherry tomatoes cut into halves
  • 1 cup lightly blanched sweet pea pods
  • 1 medium carrot cut into small strips
  • 3/4-cup raw peanuts with skins
  • 2 tbsp. light corn syrup

Wash rice and drain.  Combine rice and water.  According to your preference cook rice either in a cooker or on the stovetop. Rice should be fluffy not soft and mushy.  While rice is cooking prepare the vegetables and seasonings.  Slice the cherry tomatoes and Serrano chilies in half.  Blanch the sweet pea pods.  Cut carrots in small strips.  Grate the ginger.  Finely chop the mint and cilantro.  When your prep work is finished and the rice is done cooking, heat oil and butter in a large frying pan.  Add chopped chilies and cook for 30 seconds. Add mint, cilantro and ginger.  Fry for an additional 30 seconds.  Then add cooked rice and salt to taste fry for 1 or 2 minutes. Add peas and carrots.  Transfer the rice to a shallow serving bowl.  Just before serving add tomatoes and caramelized peanuts.

Caramelized peanuts

Preheat oven to 350 degrees.  Spread peanuts on baking sheet with foil and lightly roast them in the oven.  When lightly roasted remove peanuts from oven and drizzle with corn syrup. Place them back in the oven and bake for and additional 6 to 8 minutes.

♦ ♦ ♦

Pratima Anaé got her start in the entertainment industry when she was crowned Miss Indiana USA.  She went on to Miss USA and made Miss Universe history as the first woman of East Indian descent to place in the top ten. Currently Pratima is an Actress, Model, and Host.  Her print work has been featured in various publications.  A few of her credits include appearances in “The New Girl” and “Outsourced.” Additionally, Pratima hosts a series of lifestyle events.  She has conducted interviews with Salman Rushdie and Kal Penn in connection with this endeavor.  She most recently started a personal blog entitled, Love Pratima.

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Recipe: Savory Lentil-Mushroom Burgers

October 17, 2012 by Comments

Not only are these burgers de-lic-ious, they are nutritious, satisfying and gluten-free!  This recipe comes from one of my favorite food blogs, Susan Voisin’s Fat Free Vegan Kitchen.  The star ingredient, lentils are an excellent source of protein, are rich in heart-healthy dietary fiber, contain energy-boosting iron, and stabilize blood sugar.  Recent findings show that button mushrooms can significantly reduce the risk of breast cancer as well as other types.  They also add texture to the burgers and a unique flavor that pairs well with the savory herbs.  I like to serve these with a side of roasted rosemary potatoes.

I hope your family enjoys these as much as we do.  Kid-tested, Daddy approved!

Image © Natureal Mom

Ingredients

1 medium onion
6 ounces mushrooms, washed
3 cloves garlic
2 cups cooked lentils, well drained
1/3 cup gluten-free oats
2 tablespoons potato starch
1 tablespoon wheat-free tamari
1 tablespoon tomato paste
1 tablespoon extra-virgin olive oil
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 teaspoon smoked paprika
1/2 teaspoon salt
1/4 teaspoon dried thyme
black pepper
3 tablespoons warm water

Image © Natureal Mom

Instructions

Finely chop the onion and mince the garlic.

Place the mushrooms into the food processor and pulse until they are finely minced.

Image © Natureal Mom

Heat the olive oil in a skillet over medium-high heat.

Add the onions and cook until they begin to brown, adding a splash of water if they begin to stick.

Stir in the mushrooms and garlic and another splash of water.

Cover and cook until the mushrooms soften (about 2-3 minutes), stirring often.

When the mushrooms have softened, transfer them to the food processor and add the lentils.

Image © Natureal Mom

Pulse until the lentils are just combined with the mushrooms.

Image © Natureal Mom

Add the remaining ingredients and pulse to combine well.

Image © Natureal Mom

Spoon the mixture into a bowl and set aside for about 15 minutes.

Preheat the oven to 375ºF and line a baking sheet with parchment paper.

Image © Natureal Mom

Shape the burger mixture into 6 patties and bake for about 30 minutes.

Since ovens vary, check them after 25 minutes and give more time if necessary.

Image © Natureal Mom

Remove the burgers from the baking sheet using a spatula.

Serve at once or refrigerate for later use.

Add your favorite fix-ins and you’re good to go.

Enjoy!

Image © Natureal Mom

 

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Roasted Acorn Squash Stuffed with Quinoa, Mushrooms & Herbs

October 2, 2012 by Comments

I just love Autumn… curling up by a toasty fire, evening strolls in the crisp outdoor air, sipping warm drinks, and enjoying the season’s most festive foods like pumpkins, apples, and squash!  I have made different variations of stuffed acorn squash before but this is my family’s favorite.  The savory quinoa stuffing plays off the slightly sweet and nutty flavor of the acorn squash creating a delicious and healthy meal that presents beautifully.  I had the perfect opportunity to pick up some local squash at a Harvest Festival last weekend.

Image © Natureal Mom 2012

Ingredients:

1 large acorn squash
1 tbsp olive oil
Sea salt & pepper to taste
1 cup quinoa
1/2 yellow onion
2 cloves garlic, chopped
1/2 cup chopped mushrooms
1/2 package organic tempeh or 1/2 cup chick peas or white beans
1/2 cup chopped fresh herbs such as sage or thyme
1/3 cup raisins, cranberries or chopped dried apricots
1/3 cup pine nuts or pumpkin seeds
A few splashes of tamari
A sprinkle of cayenne
A sprinkle of freshly chopped herbs for garnish

Directions:

Pre-heat oven to 400ºF. Cut your acorn squash in half length-wise and scoop out the seeds.  Brush the squash with olive oil and sprinkle with salt and pepper. Place in a lightly oiled baking dish and place into the oven.

Image © Natureal Mom 2012

While the squash is baking, prepare the stuffing.  Cook the quinoa. Then add onions, mushrooms, garlic and tempeh or beans to a pan with a bit of olive oil, a few splashes of tamari, and a sprinkle of cayenne.  Cook until onions are translucent & the remaining ingredients start to brown.

Image © Natureal Mom 2012

Add the cooked quinoa to the onion mixture in the pan and mix thoroughly.  Remove from heat and put into a large bowl.  Add dried fruit, herbs and nuts to the quinoa mixture and stir well.

Image © Natureal Mom 2012

After 45 minutes, remove the squash from the oven and spoon the stuffing mixture into the acorn squash halves.  You will have enough leftover stuffing to be enjoyed on its own the next day :)  Cook another 15 minutes or so with the stuffing inside until the squash is very soft and golden brown around the edges.  Top with fresh herbs and enjoy!

Image © Natureal Mom 2012

 

 What are your favorite Fall recipes?  Please share below!

 

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10 Tips for Raising Eco-Conscious Children

June 29, 2012 by Comments

Image © Natureal Mom 2012

Teaching a child how to be eco-conscious can be challenging because the concept is a bit abstract, but as soon as your baby is born, he can begin to develop an awareness and appreciation of the Earth when you make green living part of his daily life. Children also naturally love to observe and emulate their parents, so you can lead by example by being good to the Earth in your daily actions.

Here are some simple ways to get started:

1. THREE R’s.

REDUCE.

  • When grocery shopping, teach your children how to choose products that have minimal packaging (and take along some reusable bags). We buy in bulk whenever possible which means more food, less packaging and a lower grocery bill. We store bulk items like quinoa, rice, lentils and dried beans in glass mason jars.
  • Replace paper towels and napkins with hemp or linen cloths. When you must use paper products, show your children how to take only as many single-use items as they need.
  • Help your children discover the benefits of giving back rather than taking more. Take your children to donate gently used clothing, toys and household items to local charities.

REUSE.

  • Make good use of scrap paper by having your children use them to create works of art. Encourage them to color on both sides of the paper.
  • Instead of using pre-packaged juice boxes or plastic water bottles, pick up a few BPA-free reusable bottles and fill them up before heading out. Lifefactory glass bottles with silicone sleeves are great. We also have some reusable Lunchbots stainless steel food containers and To-Go Ware bamboo utensils on hand.
  • Check out books from the local library rather than buying them new.
  • Buying gently used items saves money and planetary resources. Freecycle is a grassroots and non-profit program available in many cities that allows people to give or receive recycled items for free.
  • Upcycle toys and crafts out of containers, old baby clothes and other household items.

RECYCLE. 

  • Create an area in your home for recyclable items. Use different colored bins or allow your child to decorate and label each bin. Have your child help you sort and separate recyclable items and be sure to show your child how to rinse out certain items before placing them in the bins.
  • When shopping, read labels and purchase products that contain recycled materials, like bottles, cans, bags, paper, glass and other household items. Show your child the recycle symbol and have him help you identify the symbol on items during trips to the store.

2. GET OUTDOORS. Help your child develop a love and appreciation for nature by getting outdoors regularly and often. Show him the different types of trees, flowers and plants that exist in your neighborhood. Find a local nature trail and when the weather is nice, take a hike together. You can also take a pail along to gather fallen items like acorns, leaves, pine cones, shells and small stones that can be displayed on a nature table or used in crafts. For more ideas, see 10 Outdoor Activities to Connect Kids to Nature.

3. WALK INSTEAD OF DRIVE. When possible, shop and run errands locally. It’s nice to get some fresh air and exercise while saving gas and energy and reducing reliance on fuels.

4. CONSERVE. Teach your children to conserve energy by opening up the curtains to enjoy natural light and to turn off lights when they leave a room. Teaching them to turn off the water when they brush their teeth and wash their hands is another great way to conserve.

5. PLANT A GARDEN. Set up a garden at home in the spring for growing organic vegetables and herbs.  Children can help plant, water, and care for the garden, watch the plants grow, and enjoy them at meal time.

6. COMPOST. Create a composting area in your home. Items that can be composted include coffee grounds, fruit and vegetable scraps, egg shells, nut shells, leaves and fireplace ashes. Items from the compost can be used in the garden or you can research local community gardens that accept scraps for composting.

7. PREPARE MEALS TOGETHER. Instead of purchasing processed, packaged foods or traveling to a restaurant, prepare meals at home that everyone can enjoy. This not only conserves energy and reduces the family’s carbon footprint,  but it also healthier, saves money and is a meaningful way to connect as a family. Read more about this cherished ritual in my post The Family Dinner.

8. GO VEGGIE (At least for a day). Going meat-free one day a week is a great way for families to save money and to teach children to take care of their health and the planet. According to a recent report more than half of the world’s greenhouse gas emissions come from the factory farmed meat industry. Statistically one of the most highly-effective environmental changes you can personally make is cutting out meat one day a week! Meatless Mondays is a wonderful source of information and recipes to start each week with healthy, environmentally friendly meat-free alternatives. I also have several vegetarian recipes on this site.

9. TAKE A FIELD TRIP. Children are innately visual and often learn by seeing what something is all about. A working farm or a recycling center can teach important lessons about sustainability and conservation. Farms that rescue, rehabilitate and give sanctuary to abused animals is also wonderful because when children interact with the animals, they can learn about compassion and reverence for all life. Cleaning up litter in your neighborhood is another impactful way to show children how trash and not recycling certain items can pollute the environment. An everyday trip to the grocery store also provides many opportunities to learn.

10. CALCULATE YOUR CARBON FOOTPRINT. Help your kids learn how their daily activities can be changed just a little bit to make a difference by using a Kids Carbon Calculator.

How do you encourage your children to be eco-conscious? Please share by posting a comment below!

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Recipe: Crockpot Quinoa & Red Lentil Soup

June 28, 2012 by 1 Comment

This delicious crockpot soup recipe from Savvy Vegetarian is light and easily digested, yet satisfying and nutritious. My husband and toddler love it- it’s the perfect meal in a bowl and is even better the next day!

Prep Time: 20 min. Cook Time: 6 hrs.

Yields 8 Servings

Ingredients:

  • 1/2 cup quinoa
  • 3/4 cup uncooked small red lentils
  • Optional: 1 Tbsp olive oil
  • 2 large carrots
  • 2 stalks celery
  • 1 small head cauliflower OR 2 medium potatoes or OR 1 medium zucchini OR 1 small butternut squash
  • 1 bay leaf
  • 2 inch piece cinnamon stick
  • 2 thin slices fresh ginger
  • 1/2 jalapeño pepper, seeded
  • 6 cups water or unsalted soup stock
  • 1/2 tsp gr cumin
  • 1/2 tsp gr fennel seed
  • 1/2 tsp turmeric
  • 1/2 tsp paprika
  • 1/2 tsp gr coriander
  • 1/2 tsp dried thyme leaf or 1 sprig fresh
  • 1 tsp dried basil or 1 Tbsp minced fresh
  • 1/4 tsp dried rosemary leaves or 1 sprig fresh
  • 1/2 tsp salt or to taste and fresh ground black pepper
  • 4 Tbsp minced fresh herbs: parsley, cilantro or basil
  • 2 cups chopped fresh greens: kale, chard, or spinach
  • More Heat: Add 1/2 – 1 tsp green curry paste OR 1/4 tsp cayenne powder
  • Optional: Baked tofu
Crockpot Directions:
  1. Rinse the quinoa and red lentils in a bowl or pan, then drain into a colander
  2. Peel the carrots, slice lengthwise, then slice in thin pieces
  3. Wash and trim the celery stalks, then slice crosswise in thin pieces
  4. Break or cut the cauliflower into large chunks – these will break up into smaller pieces as they cook
  5. Combine olive oil, quinoa, lentils, herbs & spices, fresh ginger and jalapeño in the crockpot
  6. Add the vegetables, except for the optional greens, and cover with the 6 cups water
  7. Cover and cook on low for 6 hours or more if needed
  8. 20 minutes before serving, turn the heat up to high and stir in optional greens
  9. Just before serving, add the minced fresh parsley, basil or cilantro, salt & pepper, and serve, removing the ginger slices, bay leaves, cinnamon stick, as you come across them

Nutrition Data Per Serving, 116 g: 143 cal, 23 g carb, 3 g fat, 191 mg sodium, 5 g fiber, 8 g protein, low Saturated Fat & Cholesterol, good source Vit B6, Folate, Iron, Phosphorus and Copper, Vit A, Vit C, Vit K and Manganese. Estimated glycemic load: 11

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Provençal Ratatouille Recipe

January 22, 2012 by Comments

Image © Natureal Mom 2012

One of my favorite dishes to make is an authentic Provençal ratatouille. It fills the kitchen with the delicious smell of garlic, onions and aromatic herbs and simmers into a savory stew. Purists cook each ingredient separately and then combine them together to keep the unique flavors intact but I prefer cooking them together. On the second and third days, the individual flavors “marry” into one harmonious and complex overarching flavor profile with all sorts of nuances. The key to getting the best flavors is by using a quality cold pressed extra virgin olive oil and the freshest ingredients possible (preferably organic). Almost everything you need for this dish can be found at your local farmer’s market. Here are some selection tips:

Eggplant. Select medium sized eggplants that are firm, heavy, and have dark glossy skin.
Zucchini.  You want small, young zucchini. Make sure you can still see a fresh green stem at the end.
Peppers. Use brightly colored red, yellow, or orange peppers, or a mix of them. Select firm peppers that don’t have any soft spots.
Onions.  Yellow onions or the sweet varieties work well.
Tomatoes. Select small to medium size vine ripened tomatoes that aren’t mushy.

Image © Natureal Mom 2012

Ingredients

3 Tbsp extra virgin olive oil
4 medium cloves garlic, minced
2 cups chopped onion
1 bay leaf
1 medium eggplant, peeled and cubed
1 1/2 tsp salt
1 1/2 tsp basil
1 tsp marjoram or oregano
1/2 tsp rosemary
1/2 tsp thyme
2 medium zucchini, cubed
2 medium bell peppers, seeded and cut into 1-inch chunks
2 medium tomatoes, diced
black pepper
fresh minced parsley for garnish

Preparation

1. Heat olive oil in a deep pan or Dutch oven. Add garlic, onion and bay leaf and sauté over medium heat for about 5 minutes.

Image © Natureal Mom 2012

2. Add eggplant, salt, herbs and stir. Cover and cook over medium heat, stirring occasionally, for 15-20 minutes until eggplant is soft.

Image © Natureal Mom 2012

3. Add zucchini, bell peppers, black pepper and tomatoes. Cover and simmer for about 10 more minutes, or until zucchini and bell peppers are tender.

Image © Natureal Mom 2012

Serve alone, over quinoa, pasta or with a warm crusty baguette to soak up the savory juices. It tastes wonderful warmed up but can also be served cold which is especially nice in the summer. A mixed green salad with fresh herbs and champagne dressing complements nicely… and don’t forget a side of delicious lucques olives (the ones from Trader Joe’s / Trader Jacques are delish)!

Bon appétit!

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