Tag Archives: glutenfree

the weekend nurture menu: beyond fair market value

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[As always, gluten-free, dairy-free, and refined-sugar-free!]

Yes, this title is a bit of legal/business humor (corporations law on the brain), but hear me out…

There are few greater joys for me than open-air markets. So if fair market value would just be the price of the food, my experience of the market was worth so much more.

The colors, the smells, people living with purpose, families preparing for the coming week–I adore markets: farmers’ markets, clothing markets, grocery stores, even floating markets (I’m thinking of the floating market on the Mekong Delta in Vietnam–a market lovers’ dream!). It’s in this space you can begin to sense a culture.

Chicago’s farmers’ markets are as vivacious as they come. With Saturday off, indulging myself in the Lincoln Park Green Market is a priority. Lucky for me (and you), there were incredible finds that have becomes this week’s nurture menu.

What can you do with micro greens…

asparagus…

…sweet potatoes, and mustard greens? If you thought summer sushi, you’re so right! But I can’t do just any sushi. I need more substance to withstand my dynamic week of law and yoga. Thus, I went with a quinoa creation.

Quinoa has the most protein of any grain, its a great source of vitamins & minerals – iron, magnesium, vitamin E, potassium, amino acids, fiber, and it’s ideal for vegetarian or vegan diets. Not to mention, it takes about 15 minutes to cook!

When you wrap up these market finds in quinoa and seaweed, you have the ultimate lunch–beautiful, nourishing, and portable!

quinoa summer sushi
Makes enough for 6-8 rolls

  • 1 ½ cups quinoa (white, black, red, or a combo)
  • 3 cups water
  • 1/2 of Tezu (see below)
  • 6-8 nori sheets
  • vegetables–I used sweet potatoes, micro greens, asparagus, avo, and mustard greens
  • sesame seeds–roast them in a dry pan until they smell fragrant
  • bamboo mat
  1. If time allows, soak your quinoa for up to 8 hours. Drain and rinse well.
  2. Put quinoa in a pot with water. Bring to the boil, reduce to simmer, cover with a lid and cook for 15-20 minutes until the water has been absorbed (do NOT stir!). When the quinoa has cooked, transfer it to a large bowl to halt the cooking process and cool it down.
  3. When it is no longer piping hot, you may add just under half (only half!) of your tezu, the vinegar preparation. Fold to incorporate and taste for seasoning. Add more salt if necessary. Cover loosely with a towel and let the quinoa cool completely.
  4. While the quinoa is cooking, prepare all the filling ingredients. Cut all the vegetables into a consistent width, so that you don’t create a “bulge” in the roll – this can encourage the nori to split.
  5. Blanch the vegetables you want cooked.

making the sushi

  1. Keep a small bowl of lukewarm water next to where you are working so that you can continually dip your hands as needed. You can also use this water to moisten the bare end of the nori sheet to create a seal so the roll stays closed.
  2. Lay out your bamboo mat with the slats horizontal. Place the nori on the mat (shiny-side down) and cover the middle third of the nori with the quinoa. You should leave about two inches at the furthest end of the nori.
  3. Place your veggies in the center of the quinoa. Don’t over do it! You don’t want to overstuff your roll.
  4. When you’re ready to roll (pun intended), wet the furthest end of the nori and roll the mat away from you, tucking in the contents as you go. The wet end of the nori acts to bind the roll.
  5. Using a very sharp knife, slice the roll. Wipe blade of the knife clean with a damp cloth between every slice! It is crucial to wipe the blade after every single slice of the roll, otherwise you’ll have smashed up mess.
  6. Sprinkle sesame seeds, arrange the ginger, pour some soy or shoyu, and you have yourself a delicacy!

tezu

  • 4 Tbsp. (60 ml) brown rice vinegar
  • 2 Tbsp. water
  • 2 tsp. liquid honey (or light agave)
  • 2 tsp. sea salt
  • *1 tiny piece of beet root added to the tezu will colour the ginger a lovely pink hue, but this is optional, as it is only cosmetic.
  • 2 oz fresh ginger root, organic if possible
  1. Whisk ingredients together. Set half aside to dress the quinoa.
  2. Peel the ginger and slice it thinly on a mandolin, grater, or peeler.
  3. Sprinkle the ginger with salt, toss to coat, and let it sit for 30 minutes.
  4. Using your hands, squeeze the peeled ginger out over a sink, rinse well with cold running water and squeeze out again until it is as dry as possible.
  5. Soak the ginger in a glass jar with half of the tezu (it should be submerged; if not add a little more). Let marinate for 15 minutes. Serve. [Cover and store leftovers in the fridge for up to 2 weeks.]

[adapted from mynewroots.blogspot.com]

the sweet finds!

The market had some essentials for my sweet tooth creativity. I found pecans, honey, and oats–oh my! The name of this creation may need some work, but carrot cake cookies, sandwiching creamy, healthy goodness–not sure if the name really matters.

For the cookies, protein-filled chickpea and almond flours, mixed with the oats and pecans from the market, makes for a thoroughly nutritious treat with minimal sugar.

For the filling, soaking chia seeds, created a yogurt-type consistency, mixed with the local honey…voilà! A healthier cream-cheese frosting substitute!

One chia seed is a complete food that offers almost all the possible nutrients that all of us badly need. As much as 27 minerals, vitamins, amino acids as well as omega-3 fatty acids and fiber content can be found in chia seeds! I know it doesn’t taste like a carrot cake’s cream-cheese frosting, but with all the love packed into just one little chia seed, you may not miss it.

carrot-cake cookie ‘wiches
20 minis or 10 jumbos

  • ½ c raisins
  • 2 tbsp flax meal (blended flax seeds) AND ½ c water OR replace with 2 eggs
  • ½ c unsweetened applesauce
  • 2 tbsp coconut oil
  • ½ c coconut palm sugar
  • 1 tbsp real vanilla extract
  • 1 1/2 c shredded carrot (not store bought- freshly grated in a cheese grater)
  • 1 c chickpea flour
  • ½ c almond flour (I used almond meal from my homemade almond milk)
  • 1 c gluten-free oats
  • ½ tsp baking soda
  • ½ tsp baking powder
  • ½ tsp salt
  • 1 tbsp cinnamon
  • 1 tsp nutmeg
  • 3/4 c chopped pecansFilling:
  • 1/2 c chia seeds
  • 3/4 c almond milk
  • 2 tbsp local honey or maple syrup, grade B
  • ½ tsp cinnamon
  1. Oven to 325’. Line the baking sheet with parchment paper.
  2. In a small bowl, pour about half cup of hot water over the raisins and let them soak.
  3. In a bowl, make egg replacer mixture or whisk eggs well.  Add applesauce, coconut oil, vanilla and coconut sugar. Stir.
  4. Drain the raisins and add them, and the carrots to the wet mixture.
  5. In another large bowl, mix all dry ingredients and the nuts.
  6. In thirds, gently add the dry ingredients to the wet. You should get a pretty thick dough at this point, firm enough to keep form on a baking sheet, but still moister than your typical cookie.
  7. Use an ice cream scoop for large cookies, or a tablespoon for smaller ones and set them 2’’ apart. Bake for 12-16, depending on cookie size, until edges brown a little and the middle is just set. Timing will vary.
  8. In the meantime, mix all filling ingredients with a whisk and put in fridge to firm up.
  9. When cookies and filling are cool, place no more than a teaspoon of the filling for the small cookies and a tablespoon for the large ones. With any remaining you can have a dipping sauce. [Lasts in the fridge for about a week.]

Make your joys, like going to a farmers’ market, cooking, painting, walking your dog, kicking the soccer ball, etc., a priority.

Make you a priority.

xo, S

the weekend nurture menu: simple summer sustenance

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**If you haven’t checked out my interview on The Kale Project, please do! I reflect on the purpose behind “this dynamic life.” Also, the “For the Love of Kale” series is featuring my recipe today!

and now my weekend creations for a hectic week…

[As always, gluten-free, dairy-free, and refined-sugar-free!]

Simplicity. Simplify. Clean and clear. Simple. Easy. We want our lives to be that way, so why not start with our sustenance?

In the summer heat, the last thing we want is excess. Generally, my cooking is simple and clean, with as many nutrients as possible, but this weekend, I took it to a whole new level. I made a simple Vietnamese veggie pho and raw strawberry oat bars that have five, yes, five, ingredients.

Now I know what you’re thinking: “Saren, why would you make soup in the summer?” I’m so glad you asked! Intuitively we don’t gravitate toward hot, spicy foods in the summer. We prefer the cool, crispness of cucumber, watermelon, and ice cream.

Yet, think about some of the hottest climates and their prime dishes: Indian curry, Thai curry, Jamaican jerk, and Vietnamese Pho. Foods that heat the body increase blood circulation and perspiration, actually cooling the body down.

veggie pho with brown rice noodles and edamame
about 5-6 bowls

  • 4 c filtered water
  • 3 tbsp braggs liquid aminos or to taste
  • 1 tsp ginger, finely chopped
  • 1 clove garlic, finely chopped
  • 1/8 tsp celtic sea salt
  • 1 1/2 c shelled edamame beans
  • 2 cups chopped baby bok choy- both stems and greens
  • 1 8oz package of brown rice noodles, spelt udon noodles, or 2-3 bundles of buckwheat soba noodles
  • 4-5 radishes, sliced
  • 2-3 carrots, sliced
  • 1/4 c cilantro
  • 1/4 c basil
  • Watercress
  • 1/4 c sesame oil
  • 1 jalapeno, sliced
  • 1 lime
  1. Combine water, braggs, ginger and garlic and salt in a medium saucepan on medium heat for about 5-6 mins.
  2. Meanwhile, in another pot cook noodles according to package in filtered water.  Drain.  Prepare 4 serving bowls and divide noodles evenly.
  3. Now add vegetables and edamame to broth for just 1 minute. (If the edamame was frozen, add earlier based on the cooking directions).
  4. Using slotted spoon divide veggies between bowls and then pour remaining broth in each bowl. 
  5. Garnish with cilantro, basil, and watercress. Place 1 tsp of sesame oil, a slice of lime,  and a slice of jalapeno in each bowl.
  6. Cool down with the heated deliciousness!

the one sweet second!

That’s about how long it takes to make these treats! Know that blueberries, peaches, blackberries, apples, etc. would all be a fantastic alternatives to strawberries.

How amazing is it that these have no added sugar, refined or not, yet they’re still sweet enough to satisfy that tooth?

Note: they’re a bit crumbly, so a fork is required.

strawberry oat bars
6 bars

  • 1 1/2 cups pitted dates
  • 1/4 cup raw macadamia nuts
  • 2 tablespoons old-fashioned rolled oats
  • Pinch sea salt
  • 1 cup strawberries, hulled and thinly sliced
  1. Pulse dates, nuts, oats, and salt in a food processor until combined.
  2. Press the date mixture into the bottom of a 9-by-5-inch loaf pan.
  3. Mash half the strawberries and spread on top of date mixture. Top with remaining strawberries. Slice into rectangles.


[recipe from wholeliving.com]

Simplify the food, clarify your life!
xo, S

the weekend nurture menu: curry and cookie dough

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[As always, gluten-free, dairy-free, and refined-sugar-free!]

My menu for this week was very difficult–what I made barely made it through the weekend!

For my lunch and dinner choice, I decided on a heartier curry creation, thinking that with the chaos of exams, work, etc. I would need extra fuel. Apparently, that was exactly what I was craving. The creamy, sweet-and-salty goodness of this tofu curry makes me wish I doubled the recipe.

Note: with the many ingredients and steps, it seems complicated. It wasn’t at all. Takes 30 minutes at most.

Red Curry With Tofu and Quinoa
4-6 servings

  • 14 ounce package extra firm tofu
  • 1 cup quinoa
  • 2 teaspoons olive oil
  • 6 ounces cremini mushrooms, sliced
  • 6 green onions
  • 4 tablespoons red curry paste
  • 14 ounce can coconut milk
  • 1 cup vegetable broth (or water)
  • 1 tablespoon coconut palm sugar
  • 1 tablespoon shoyu (or soy sauce, if you don’t mind a bit of gluten)
  • 1  jalapeño chile, seeded and minced (use a hotter chile or 2 jalapeños for a spicier curry)
  • 1 tablespoon minced, fresh ginger
  • 2 carrots, julienned
  • 1 large bunch mature spinach, thoroughly rinsed and drained
  • 2 tablespoons minced, fresh mint, plus garnish
  • 2 tablespoons minced, fresh basil, plus garnish
  • 1 lime, sliced
  • Sea salt to taste
  1. About an hour ahead of cooking, drain the tofu. [Draining the tofu of excess water allows it to absorb the delicious flavors of the food. I like to drain tofu by placing it on a large plate, covering it with another plate, then weighting it with few bowls.]
  2. Place the quinoa in a dry skillet at medium heat. Move the quinoa around a bit to make sure it doesn’t burn. When start to hear the popping sound, continue to move it around for a minute before you remove it from heat. (Burning is easy to do, so don’t let it toast too long.)
  3. Place toasted quinoa in a pot with 2 cups of water. Bring to a boil. Once boiling, turn heat to low, cover and simmer for about 10-15 minutes, until the water has absorbed. Set aside.
  4. Separate the pale green and white parts of the green onions from the darker stalks, and dice both ends. The pale green and white parts will be sauteed; the dark green is reserved for garnish.
  5. In a medium-sized pot, warm the two teaspoons of oil over medium heat. When warm, add the sliced mushrooms, along with the white and pale green parts of the green onions, and stir. Saute until soft, about five minutes. Add the curry paste and stir.
  6. Next, add the coconut milk along with vegetable broth or water. Add the shoya, palm sugar, jalapeño and minced ginger. Let it simmer over a low flame.
  7. Dice the tofu into bite-size squares. Add to the coconut milk broth. Let the tofu simmer in the broth for 10-15 minutes to absorb some of the flavors.
  8. Add the julienned carrots and the spinach. Stir to combine.
  9. Turn off heat and add the minced cilantro and basil. Adjust seasoning with sea salt if desired.
  10. Spoon quinoa into a bowl and top with the curry. Finish with a garnish of mint and basil. Serve with the minced dark parts of the green onions and lime wedges.

[adapted from Kimberley Hasselbrink on etsy.com/blog]

Now for my sweet addiction…

I wish you caution with this recipe. To say that it is addictive is a giant understatement. Yes, it is made with healthier ingredients than normal cookie dough, but after eating half the pan, it’s not going to feel healthier. I was so busy consuming the dough by itself that I didn’t try it other ways. I imagine that it would be amazing over some coconut dream ice cream!

Also, make sure to keep it in the freezer. [It won't prevent excessive consumption-- just melting]

Vegan Chocolate Chunk Cookie Dough
about 30 small squares

  • 3 tbsp coconut oil
  • 3/4 cup coconut palm sugar
  • 2 tbsp almond milk
  • 1/3 cup mashed banana
  • 1 tsp pure vanilla extract
  • 1/4-1/2 tsp kosher salt, to taste
  • 1.5 cups oats, ground into flour (use certified gluten-free oats to make it GF)
  • 1 cup raw whole almonds, ground into flour (or use 1.5 cups almond flour)
  • 1/4 tsp cinnamon
  • 1/2 cup dark chocolate (one super dark chocolate bar, chopped)
  1. In a medium-sized pot, heat the coconut oil over medium heat. Stir in the milk and palm sugar and bring to a low boil. Immediately, reduce heat to low and stir for a couple minutes until sugar is dissolved. Stir in the mashed banana. Turn off heat and stir in the salt and vanilla. Set aside.
  2. In a high speed blender, blend the oats until a flour forms. Add to a large bowl. Repeat process for the almonds, being sure not to over-process them as you don’t want the oils to release. Add to bowl and gently break apart any almond flour clumps with your fingers. Stir in the cinnamon.
  3. Pour wet mixture over the dry mixture and stir well until no flour remains. Place bowl in the freezer for 30 minutes. Remove and stir in the chopped chocolate.
  4. Line an 8-inch square pan with two pieces of parchment paper (one going each way). Scoop the cookie dough into the pan. Dip a spoon in water and spread it out until smooth.
  5. Place in the freezer for 1 hour and then cut into squares and enjoy straight from the freezer. Store in the freezer in an air-tight container.

[adapted from ohsheglows.com]

Happy and healthy eating!

xo, S