Friday, November 20, 2009

Roasted Sweet Potatoes

  • 2 large sweet potatoes (or 3 medium) scrubbed and cut into wedges (keep peel)
  • 1-2 Tbsp. safflower oil or coconut oil
  • 1 garlic clove, minced
  • 1 to 1 1/2 Tbsp. fresh minced basil or rosemary
  • 2 tbsps of ground flax
  • Sea salt and black pepper
Preheat the oven to 400°F. Toss the sweet potatoes in a large bowl with the oil, basil or rosemary, flax, salt, and pepper to coat. Spread onto a large baking sheet. Drizzle with any remaining oil from the bowl. Bake for 50-60 minutes, until tender, flipping halfway through.

*I used to hate sweet potatoes, with their marshmallow topping...  Loving sweets myself, I found this version, so gross!  Knowing how good sweet potatoes are for you (great source of Vitamin A), I was bound and determined to try them in a way I would eat a "regular" potato... and I am impressed!  I love sweet potatoes the "salty" way.  I also throw them diced up in soups, make them into mash potatoes, bake them like fries... the list goes on.  If you like them sweet, try  sweetening them up with fruits, honey, agave or maple syrups... those with a lower GI.  My uncle actually makes baked sweet potatoes with oranges (I will have to get this recipe for you all!).

Tuesday, November 10, 2009

Salade Tiède de Lentilles (French Lentil Salad)

For the lentils:

  • 1 cup small green lentils (Lentilles de Puy)
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced or pressed (used 4 cloves of garlic)
  • 1 onion, finely chopped (I chopped 1 medium tomato instead).
  • 2 teaspoons mixed dried herbs (used herbes de provence)
  • salt and pepper
  • 1 cup wine (used red wine)
  • 2 cups water
For the vinaigrette:

  • 1/4 cup olive oil
  • 1 1/2 tablespoons red wine vinegar
  • 1/2 teaspoon mustard (used 1/2 tsp of dry mustard and 1/2 reg mustard)
  • 1 teaspoon mixed dried herbs
  • salt and pepper (also added a spritz of lemon juice)
For the finish
  • mixed salad greens
  • 4 ounces goat cheese (used swiss cheese since I forgot to get the goat cheese!)
  • 2 tablespoons of ground flax

In a saucepan, cook the onions and garlic in the olive oil for about 5 minutes or until soft. Stir in herbs, salt and pepper. Add wine, water and lentils and bring to a boil.

Turn down heat and cover tightly with a lid. Cook for 30 - 40 minutes, until lentils are done. You may need to drain some water off after cooking.


Prepare the vinaigrette by mixing all of the ingredients and shaking vigorously. Pour the vinegarette on top of the warm lentils. Serve on a bed of mixed greens (a mesclun mix would be perfect) and top with crumbled goat's cheese. Sprinkle about the ground flax on top!

* Taken from ( and changed a little.  I made this for small group as well.  Actually, Emily a friend from small group, made this for her and her husband had said this made for great leftovers. I remember the flavors this dish gave off---hmmm.  The herbes de provence really make this dish come together.

Green-Feta No Crust Quiche

  • 3 cups shredded cheddar and moz.cheese
  • 1/2-3/4 cup of feta cheese in small chunks 4 cups fresh spinach (or baby springs--also (if frozen be sure to defrost and drain water)
  • 6-8 cherry tomatoes quartered (or 1 large tomato cut 3-4 thin slices), divided: some for the top cut the rest in chunks for inside
  • 2 tbs whole wheat and oat flour
  • 1-2 tbs ground flax--to taste :)
  • 4-5 eggs
  • 3/4 cups skim milk
  • 1/2 tsp Worcestershire sauce
  • 2 tbs of minced garlic (or to taste)
1. Mix cheese, onion, and flour in a bowl. Spread in a pie dish.

 2. Beat eggs slightly and add milk, Worcestershire sauce, chunks of tomatoes and spinach in bowl. Pour over cheese mixture in pie plate. Mix ingredients carefully in pie dish.

3. Bake uncovered at 350 degrees for 40 mins. Add the remaining tomato to the top, if you desire.

* As I like to always say--use organic ingredients.  I made this for our small group and it was a hit.  I would make it again.  If anyone tries this with just egg whites, let me know.  I think I aim to do that the next time I make this...

Monday, November 9, 2009

Carol’s Lentil Chili

· 1 cup dry lentils, cleaned
· ¾ to1 lb of ground beef, cook w/ garlic, pepper-salt to taste, drain fat (optional)*
· 2 cups low sodium vegetable broth
· 1 16 oz. can of unsalted crushed tomatoes
· 1 large green bell pepper, chopped
· 1 large onion, chopped
· 3 garlic cloves, crushed-the more the better!
· ¼ cup of ground flax
· 2 tablespoons chili powder
· ½ teaspoon cumin
· ¼ teaspoon allspice
· ¼ teaspoon of Mrs. Dash or some no-salt blend of spices--Bragg makes a good one.
· 1 jar of tomato sauce (about 20-24 oz)
· 2 cups whole kernel corn
Combine everything--except tomato sauce and corn--in a crockpot (at least 2 ½ qt.). Let it simmer all day 6-8- hours. When you have about 30 minutes left, add and stir in the tomato sauce and corn. Once it's done, serve with organic shredded cheese on top, low-fat sour cream and/or organic corn chips. I used all organic ingredients in this recipe (aside for the spices). I hope you like it!!!

*If you don’t want to use beef, I think ground turkey or chicken would be good… if you prefer no meat, I think I would either throw in another ¾ to 1 cup of lentils (or other bean) or 1 cup of another vegetable like peas, red peppers or some sort of squash—have fun with it!

Sunday, November 1, 2009

Pumpkin Spice No-Bake Cookies

  • 7 cups of Erhorn Corn Flakes and Heritage Heirloom Whole Grain Cereal (found in organic sections at the grocery store)
  • 1/2 cup of walnuts (optional)
  • 1/2 cup ground flax
  • 1/4 tsp of All-spice
  • 1/4 tsp of cinnamon
  •  1 bag of butterscotch chips
  • 1 cup of pumpkin (not the pie filling kind)
  • 1tbsp of almond butter

Crush the cereal, walnuts, flax, and spices (I used a large freezer bag), set aside.  Melt the butterscotch in a medium to large pot, add the pumpkin and almond butter.  Stir until smooth, take off the heat.  Fold in the cereal mixture.  Spoon into cookies onto parchment/wax paper and refigerate until they cool/harden.

* I took an old Corn Flake Cookie No-Bake cookie recipe that calls for 1 cup of peanut butter, I changed it up... obviously, and used pumpkin instead.  Thinking that these cookies may need a little fat, I added the tablespoon of almond butter--peanut butter has a stronger taste... so I didn't want it to take away from the pumpkin.  Anyhow, I added the flax and spices for a change.  They were yummy!  I served them to our church small group Halloween game night get-together. I think this method would work with the oatmeal version as well.*

Healthier Version of Sweet Apple Pie

The Pie Crust
4 oz. soft cream cheese
1/4 cup. smart balance butter (the omega 3's kind)
1/4 cup. canola oil
1/4 tsp. pure vanilla extract
1 cup. whole wheat flour
1 cup. oat flour
1/2 tsp. ground cinnamon
1/2 tsp. salt
Blend cream cheese,butter, oil, and vanilla together. Mix in flours, cinnamon, and salt until you have a smooth pastry (you may have to use your hands here!). Roll out on parchment paper. Makes about two 8 inch pie crusts.

5 unpeeled apples (quartered)
1/4 cup brown sugar
1/2 cup honey
1/4 dark molasses
2 tbsp. oat flour
1/2 tsp. ground cinnamon
1/4 tsp. salt
1 tbsp. apple cider vinegar
1 tbsp. lime (or lemon) Juice

Throw in the cut up apples in the tablespoon of lime/lemon juice in a bowl. In another bowl, quickly stir or blend the brown sugar, honey, molasses, oat flour, cinnamon, salt, and vinegar. Toss the apples in this mixtures. You could probably even do less of the honey....

Fill the mixture into the pie (bottom crust) and the lay the top crust over the apples. Be sure to pierce holes in the top (easier if done before laying it on the apples). Bake at 400 degrees for about 50-55 minutes.

I hope I remembered everything! I think it would be yummy if walnuts were thrown into the filling... or even ground flax!

* I made this pie for our small group church family on Halloween night.  We had our friends over and had a great time with food being the center of our gathering.  I made Pumpkin No-Bake Cookies (to be posted later), apple cider with wine, served coffee and offered hot chocolate.  The pie was a HIT!  I was so excited because the past few times I have attempted making a pastry---let's just say it was OVERLY flaky.  I would totally add ground flax to the crust next time I make this pie--or even in the filling.  I had already manipulated a recipe, so I had to take it easy! *