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Remember the carrot ginger soup recipe I posted recently? What would you do with the pulp that’s leftover from juicing 3 cups of carrots? I made a casserole that turned out pretty good.

 

 

 

Ingredients:

3 cups carrot pulp (or grated carrots)

1 medium onion

1/2 cup olive oil

4 small zucchinis, sliced

1 cup of grated cheese ( I used the almond cheese variety)

2 eggs or chia gel substitute

a few drops of tabasco

1 tsp curry

1/3 cup parsley, chopped

Sea salt to taste

Preheat the oven to 350 degrees F.

Sautee the onion in 1/4 cup of olive oil. add the carrots to the onion and some more olive oil. Saute, mixing periodically, for about five minutes. Add the parsley and the spices and sautee for another minute or two. On a separate pan, sautee the zucchinis in some more olive oil for about 3 minutes. Add the zucchinis to the carrots and mix well. Mix in the cheese and the eggs. Oil the baking dish and (optionally) sprinkle some breadcrumbs on it. Put the casserole mixture in and bake for about 35-45 minutes.

I served this casserole with quinoa and  a salad with avocado in it. Avocado’s moisture balanced this casserole’s flavors really well.

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This breakfast is  sweet, delicious , easy to make and also works as an afternoon snack. You can substitute olive oil for butter or coconut oil, if desired. The crepes are usually well-received by kids who like sweets. If fruit salad is not your thing, consider filling the crepes with two-three sliced bananas and maybe a couple of tablespoons of nut butter.

Buckwheat is a gluten-free grain, which is rich in iron, b-vitamins, calcium, protein and fiber. Buckwheat flour can be purchased in any health-food store.

 

 

   Ingredients (for 6 crepes):

  • 1/2 cup buckwheat flour
  • 1 tbsp quinoa or almond flour
  • 1 large egg or chia
  • 1 cup of water
  • 1 tbsp olive oil
  • A pinch of sea salt

Whisk the water, he olive oil, and egg together and then mix in the dry ingredients.  Set aside for 15-20 minutes.  Heat a pan and melt some olive oil (or butter). Once the pan is  heated, pour some batter in and rotate the pan to get the batter thin and smooth. Return the pan to heat for a couple of minutes until the top is hard.  Flip the crepe over.

Ingredients for Fruit Salad:

2 bananas, sliced

1 apple or pear, chopped

4 strawberries, sliced

1 kiwi, sliced

1/2 cup Orange juice

Mix the fruits together and sprinkle the juice on top.

 

Fill the crepes with the fruit salad and serve.

 

As a busy mother, I know nothing beats a good casserole when it comes down to a quick and delicious family dinner. This casserole is very easy and is excellent for utilizing leftovers. The vegetables I chose to use this time are more suggestions than musts. Green beans work well, cauliflower is fine corn is delicious and sweet potatoes taste great! Furthermore, you can take any other grain you fancy and use it instead of quinoa, making this casserole into a completely different dish altogether! I am a big fan of millet for this dish, but I also love brown rice. I sometimes use garbanzo beans instead of the multi-colored ones. I usually serve this casserole with a  nice salad of arugula, cucumbers, carrots, celery, avocado and pumpkin seeds with a bit of extra virgin olive oil on top.  Go to the kitchen and begin experimenting!

Ingredients:

  •     3 cups quinoa, cooked in vegetable broth
  •     2 medium sized peppers, chopped
  •     1 medium sized onion, chopped
  •      1 cup thawed green peas (the frozen ones)
  •     2 medium carrots, chopped
  •     1 medium zucchini, chopped
  •     1 can mixed beans, drained and rinsed
  •    4 medium tomatoes, sliced
  •     4 cloves garlic, diced
  •     1/4 cup olive oil
  •     salt to taste
  •     tabasco sauce to taste
  •     curry powder to taste
  •     1 cup of grated cheese ( goat cheese or soy cheese is fine)

Preheat oven to 375 degrees. In a large bowl, mix all chopped vegetables, (except for tomatoes) beans, garlic olive oil and spices.

In a  casserole dish, put the quinoa on the bottom and the vegetable mix on top. Put tomatoes on top. Sprinkle with cheese. Bake for about 45 minutes.

My husband loves tomato soup. I love to cook fast. Here’s our compromise:

 

 

 

Ingredients:

8 medium tomatoes

1 pot of boiling water

1 onion, chopped

1/4 cup olive oil

4 garlic cloves, diced

salt, pepper to taste

Basil leaves for garnish, croutons for garnish

Put the tomatoes in the boiling water, until their skins crack. Put the tomatoes on the strainer and peel the skins off.  Chop or blend the tomatoes and put them in a large pot. On a frying pan, sautee the onion in the olive oil for about 2-3 mins, until translucent. Add the onion to the pot with tomatoes. Cover with enough cold water, so there is about 1/2 inch-1 inch of water over the tomato-onion mix. Bring to a boil and let simmer for about 10 minutes, until the soup looks homogeneous. Add the garlic. Taste and add salt, pepper and more olive oil, if desired. Serve with (optional) croutons, parmesan cheese and/or basil leaves.

 

One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6, 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K.  Kale is also a good source of minerals, like copper, potassium, iron, manganese, and phosphorus.

Kale works very well in a multitude of cooked dishes: from soups to stews. Fresh, however, its nutrients are  preserved a lot better. I like the combination of kale with citrus flavors.

Ingredients:

2 bunches of kale, stems removed

2 oranges, sectioned

1 small red onion, diced

1 small avocado, sliced thin

1 medium cucumber, sliced

1 celery stalk, diced

1/2 cup red cabbage, chopped thinly

1/2 cup walnuts, chopped (optional)

1/2 cup olive oil

1/4 cup lemon juice

2 tbsp salt

1/4 cup apple cider vinegar

Wash kale thoroughly, then add apple cider vinegar, and cover the leaves with water. Soak for 10 minutes. Rinse thoroughly with fresh water. Spin the leaves dry.

Return to bowl, drizzle with 1/2 cup olive oil, then sprinkle on the salt. Use your hands to rub the olive oil and salt into all the crevices of the kale leaves. Leave for 10 minutes.   Add all other ingredients to the kale. Chop the orange sections into small cubes and put those on top of the salad.
Toss well and serve.

When you think “salad,” do you visualize a boring pile of vegetables? Or do you imagine your favorite salad that you eat day after day, because you don’t really know how to create anything new? I love “main meal” kind of salads: the ones that include some real food, not just lettuce. There some basic rules to creating a good, healthy salad. Once you are familiar with these, you can let your creativity flow and let me know what kind of super-salads you have created.

The Salad Rules:


1. Pick your greens. 

2. Pick your veggies. Cucumbers, tomatoes, celery, beets, carrots, radishes, even jicama, broccoli florets or zucchini. Experiment with finely diced or coarsely chopped and see what works better for you. Make sure to cover the rainbow of colors – the more colors you have in your salad, the more nutritionally dense it is.

3. Pick your main protein: chicken, tuna, tofu (baked or natural,) hard-boiled egg or beans, chick peas or even a scoop of cooked quinoa.

4. Pick something crunchy: croutons ( I prefer homemade,) almonds, walnuts, pecans, sunflower or pumpkin or sesame seeds, cracker pieces, etc… You can use natural or roasted nuts and seeds. I like to roast them on a dry frying pan for a few minutes.

5. Pick something oily, to balance the crunch. I love avocado, but you can also choose cheese. Goat cheese and feta cheeses work well.

6. Pick the little details. Like accessories to a ball gown, little details  matter a lot in a good salad. Try herbs, such as parsley or basil. Or, try something sweet, such as cranberries (dried) or raisins or apple or strawberry slices. Blueberries work, too and so do raspberries. Maybe, some onions or garlic? Seaweed flakes? Chia seeds? Flaxseed?

7. Dressing. Commercially sold dressings tend to be rich in preservatives and artificial ingredients. I think the best salad dressing is a mixture of cold-pressed organic extra virgin olive oil with some cold-pressed organic flaxseed oil and possibly a bit of lemon or orange juice. Maybe, a bit of Braggs or some sea salt. Sometimes, apple juice works well with the oil. You can also try one of the dressings I featured in this blog: tahini or carrot/ginger: they are fresh and full of nutrients.

image: Master isolated images

The recipe for this yummy and easy casserole was shared with me by my Russian friend Tania. I changed a thing or two, keeping the basic idea still the same:  it’s the simplest vegetable casserole ever! Use the vegetables I put in the recipe, or take whatever you have left over in the fridge. Tania did not use tomatoes or potatoes, but she did use cauliflower in her recipe. She also used butter and parmesan cheese, mixed with pine nuts. You can use feta cheese, like I am suggesting, or try goat cheese or tofu, fried with Bragg’s.

Ingredients:

2 small zucchinis, sliced

6  medium tomatoes, chopped

1 medium eggplant, sliced very thinly

1 medium onion, sliced

4 grated carrots

4 medium potatoes,peeled and sliced

Feta cheese or goat feta, crumbled, 2 cups

Olive oil, 1/4 + 4 tbsp. for sauteeing onions+ 1 tsp. for oiling the baking dish

Basil leaves, diced, or dry basil, 4 tsp.

Sea salt, 2 tsp. for eggplant and more to taste

Garlic, 4 cloves

Preheat the oven to 375 degrees F.  Lightly oil a baking casserole dish.

Sautee the onion in 4 tbsp. of olive oil in a frying pan, until it becomes translucent, for about 3 minutes.  Put the potato slices in a pot with 1/4 cup of olive oil and 2 cups of water. Bring to a boil, cover the lid, lower the flame and let simmer for about 5 minutes. Cover the eggplant slices with sea salt ( put them on  a plate first) and let stand for about 2-3 minutes, until you see juice appearing on top of eggplant slices. Salt draws the bitterness out of the eggplant. Wash the egplant slices and put them on the bottom of the baking dish. Place the onions on top of the eggplant. Place the potato slices on top of the onions. Arrange tomatoes on top. Using garlic press, squeeze 2 garlic cloves on top of the tomatoes. Sprinkle with 1/2 the basil. Crumble 1/2 of the amount of feta cheese. Arrange zucchini slices on top of the cheese. Place  grated carrots on top of the zucchini. Top off with the remaining tomatoes, garlic and basil. Add paprika, if you wish. Sprinkle with  the remaining feta cheese. Bake for about 40 minutes.

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