I have made several raw meals but one of my favorite types has been a variety of Pate/spreads.
Raw Hummus, Cashew Spread/Butter and Sunflower seed Pate.
Great for a meal and can be saved for lunch or snacks for the next couple of days.
SunPower Patay
- 1 to 2 cups raw organic sunflower seeds (soaked overnight or sprouted 2 days)
- dash of apple cider vinegar
- dash of cold pressed olive oil
- dash of water
- pinch of unrefined sea salt
Options-
A)- 1 handful of fresh dill, - about half a bunch
B)- 1 leaf of kale, torn into pieces
C) – Chopped dulse soaked and drained ( seafood-y taste)
Process all of the above in a food processor.
Serve on Cabbage or Lettuce leaf, or Celery, sliced pepper or any firm sliced veggie.
Soaked Sunflower seeds become a superfood. If you are patient and can soak overnight then put in a sprout bag and rinse 2-3 times a day for 2 days you have a Powerhouse raw food for this patay.
A long time runner, in the football off-season and started for fun after football in the 80's.-became a vegan after a Dairy free experiment- Now I think about running, hiking, gardening and food and try to write about this way of living. Removal of dairy from diet in 2003 was successful for pain reduction and elimination of inflammation. -followed with complete removal of animal products in diet Now keeping track of thoughts , feelings and challenges.
A long time runner, in the football off-season and started for fun after football in the 80's.-became a vegan after a Dairy free experiment- Now I think about running, hiking, gardening and food and try to write about this way of living. Removal of dairy from diet in 2003 was successful for pain reduction and elimination of inflammation. -followed with complete removal of animal products in diet Now keeping track of thoughts , feelings and challenges.
Tuesday, March 4, 2008
Cauliflower Power- Great Stew
I made this great stew last weekend and all who tasted it loved it.
Felt a renewal of energy after working out in the morning and then cleaning the yard( leaves) for 2+ hours.
Chunky Vegetable Stew
Greens cook down considerably and will reduce at least one-quarter in volume. One pound of raw kale will yield about 2 1/2 cups cooked. A dash of hot pepper sauce adds dimension to this colorful dish.
Ingredients
SERVES 8
1 medium-sized bunch kale (or other hearty greens collards, turnip,spinach)
2 tsp. olive oil
4 cloves garlic, minced
1 medium-sized red onion, chopped
1 medium-sized red bell pepper, chopped
3 medium-sized unpeeled russet potatoes, cut into 1/2-inch pieces
1/2 cups balsamic vinegar
1 cup water
1 Tbs. tamari
1 6-oz. pkg. sliced white mushrooms
1 medium-sized head cauliflower, cut into about 2-inch florets
2 14.5-oz. cans Italian/Mexican-style/plain stewed tomatoes
3 Tbs. chopped fresh thyme
3 Tbs. nutritional yeast
Directions
1) Prepare all ingredients for steps 3-5
2) Heat oil in a 5-quart Dutch oven or saucepan for 1 minute over medium-high heat.
3) Add garlic, onions and peppers, sauté for 2 minutes and add potatoes. Cook for 4 minutes, and add vinegar, mushrooms and cauliflower. Cook for 2 minutes,
4) Strip kale(greens) leaves from stalks, and rinse thoroughly in colander; chop and set aside
5) (if going full fiber) Add kale and mix thoroughly.
6) Cook mixture for 5 minutes, and reduce heat to low.
7) Add 1 can stewed tomatoes, stir in and cook for 10 minutes
8) Chop 2nd can stewed tomatoes coarsely in food processor, and add thyme and yeast and ½ can of water.
9) Add to pot stir and cook for 10-15 minutes
10) Remove from heat, and serve.
NUTRITIONAL Info-
Calories- 195 Protein-5g
Fat- 2g Carbs – 30
Sodium-288mg Fiber- 5g
Sugars-11g
Felt a renewal of energy after working out in the morning and then cleaning the yard( leaves) for 2+ hours.
Chunky Vegetable Stew
Greens cook down considerably and will reduce at least one-quarter in volume. One pound of raw kale will yield about 2 1/2 cups cooked. A dash of hot pepper sauce adds dimension to this colorful dish.
Ingredients
SERVES 8
1 medium-sized bunch kale (or other hearty greens collards, turnip,spinach)
2 tsp. olive oil
4 cloves garlic, minced
1 medium-sized red onion, chopped
1 medium-sized red bell pepper, chopped
3 medium-sized unpeeled russet potatoes, cut into 1/2-inch pieces
1/2 cups balsamic vinegar
1 cup water
1 Tbs. tamari
1 6-oz. pkg. sliced white mushrooms
1 medium-sized head cauliflower, cut into about 2-inch florets
2 14.5-oz. cans Italian/Mexican-style/plain stewed tomatoes
3 Tbs. chopped fresh thyme
3 Tbs. nutritional yeast
Directions
1) Prepare all ingredients for steps 3-5
2) Heat oil in a 5-quart Dutch oven or saucepan for 1 minute over medium-high heat.
3) Add garlic, onions and peppers, sauté for 2 minutes and add potatoes. Cook for 4 minutes, and add vinegar, mushrooms and cauliflower. Cook for 2 minutes,
4) Strip kale(greens) leaves from stalks, and rinse thoroughly in colander; chop and set aside
5) (if going full fiber) Add kale and mix thoroughly.
6) Cook mixture for 5 minutes, and reduce heat to low.
7) Add 1 can stewed tomatoes, stir in and cook for 10 minutes
8) Chop 2nd can stewed tomatoes coarsely in food processor, and add thyme and yeast and ½ can of water.
9) Add to pot stir and cook for 10-15 minutes
10) Remove from heat, and serve.
NUTRITIONAL Info-
Calories- 195 Protein-5g
Fat- 2g Carbs – 30
Sodium-288mg Fiber- 5g
Sugars-11g