Coconut Cilantro Avocado Lime Dressing

This is another amazing processed free recipe based on my favorite author, Dee McCaffrey.  I'm telling you, check out her books, they are great or her website processedfreeamerica.org!  One of my favorite restaurants is Cafe Rio, kind of like Costa Vita.  My husband would probably eat there everyday if we could afford it and I would let him.  They have this outstanding dressing that puts all those refreshing Mexican flavors together in a creamy, delicious sauce.  But, I shudder to ever find out the nutritional information or the processed ingredients that were used.  So, when the basis for this similar recipe came along, I couldn't wait to try it.  I tweaked it a little to my own tastes, but this has the same feel as my restaurant favorite, and the best part, it's processed free. 

1 can coconut milk
3 ripe avocados
juice from 1 lime
1 cup chopped cilantro
4 cloves of garlic
1/2 tsp. salt
2 Tbsp. pepitas (toasted if you can)

Throw all these ingredients in a food processor or blender and blend until smooth.  If it is too thick, just add a little water and blend again.  Store in an air tight container for 3 or 4 days.

This is great on salad, but it's also great on chicken, black bean burgers, tortillas, quesadillas, tacos... the possibilities are endless. 

Black Bean Veggie Burgers

Here is a different take on a veggie burger.  I don't make these burgers because I don't eat meat, I do, but I am trying to eat a more plant based diet in general.  This black bean burger is one based on one of my favorite processed free guru's, Dee McCaffrey.  She and her books are the reason I decided to go processed free.  Check out her newest book: The Science of Skinny - life changing!  What I love about this burger is that it doesn't need any kind of refined flour or bread crumbs, and packs in a lot of veggies and flavor.  So here is my version of this tasty dish.

2 cans of black beans, rinsed and drained
1/2 onion, diced
1 red bell pepper, diced (or use half a red and half a green pepper)
2 small carrots, grated
4 cloves garlic, minced
1/2 cup oat bran
1/4 salsa
1 can (4 oz.) diced green chilies
1/2 cup corn (optional - make sure it's organic)
1 tsp. cumin
1/2 tsp. salt
1 tsp. dried oregano or 2 Tbsp. fresh chopped cilantro
3 to 4 tsp. taco seasoning (make your own)
coconut oil

Cook the onions, peppers, carrots, and garlic in a Tbsp. of coconut oil.  I actually throw all of these veggies in the food processor and pulse until they are the consistency I want - more minced, but not pureed.  Then I saute them until they are soft and set them aside.  If you're using corn too, you can throw it in toward the end of the cooking for the veggies just to warm it through.   In a large bowl, mash the beans and add the veggies, spices, and other ingredients.  I gave the option to include oregano or cilantro depending on if you wanted a traditional or Mexican flavor - only pick one.  Wet your hands and mold the mixture into patties, about 8 to 10.  Add a small amount of coconut oil to the pan, place the patties inside, and cook covered on low/medium heat for about 4 minutes.  Then flip and cook another 4 minutes uncovered.  You could also grill these instead.

These are great on a sprouted bun, chopped up and put in burritos/tacos, served on top of salads or on their own as the main dish.  I even like the leftovers put in a Mexican omelet or a sprouted tortilla burrito. 

A little note about the taco seasoning - you absolutely have to make your own or it is not processed free.  You can find blend recipes online.  I have one I like, but I put only a fraction of the cayenne in it because that would make it too spicy for my kids.  Make this personal to you and your family. 

Veggie Turkey Meatloaf Muffins

I like meatloaf, but I wanted to find a way to get more vegetables into our meals.  I originally got the idea for this recipe from Hungry Girl, but I gave it a complete overhaul to make it processed free and add more veggies and flavors I liked.  These are extremely light and tender with no hint of all the veggies inside.  But, the best thing about them are the length of time it takes to cook and how cute they are. 

1 small onion
12 oz. bag of broccoli cole slaw
1/2 green bell pepper
3 garlic cloves
1 8oz. tomato sauce or 1 cup marinara
1 lb. raw lean ground turkey
1/2 cup oat bran
2 eggs
1 tsp. dried basil
1 tsp. dried parsley
1 tsp. dried oregano
1 tsp. sea salt
no-sugar ketchup (or homemade)

Preheat the oven to 350 degrees.  Put the onion, bell pepper, broccoli slaw, and garlic cloves in the food processor.  Pulse until they are pureed.  Pour into a mixing bowl and add all the other ingredients except the ketchup.  Combine everything thoroughly with your hands or a spoon.  Grease  a muffin pan with coconut oil or line it with baking cups.  Gently spoon in the meat mixture (it will fill about 15 muffin cups) and top each with about 1/2 tsp. of ketchup.  Bake for 35 - 40 minutes.  Wait 5 minutes before serving.  I love these with a veggie side and a fresh salad.

Mashed Cauliflower

 

 

I feel like I'm always looking for variety in my food.  We have never had a certain night a week for a particular dish - that would drive me nuts!  Plus, I love too many different foods and flavors to have that satisfy me.  So here is a recipe my family loves that gives us a little something different for a side dish that is also processed free.  We have been making mashed cauliflower for a few years now, and even my daughter would eat this when she was just a baby, in fact she couldn't get enough of it.  I also think it's nice to vary the vegetables you are eating (not just mashed potatoes) to get different vitamins and minerals.  I hope you like this too!

1 head of cauliflower
1 Tbsp. butter
4 oz. cream cheese (I like Neufchatel)
3/4 tsp. salt
1/4 cup coconut milk or regular milk
pepper

Steam the cauliflower so that it becomes tender.  Place everything in a food processor and blend until smooth or use an immersion blender.  I actually use the immersion blender so that I don't dirty more bowls, but I think the food processor might just get it a little smoother. 

You can also use a package of frozen cauliflower, cook it then blend everything together.  I'll often do this if I need a quick side and don't have fresh cauliflower. 

Hawaiian Haystacks

I love any dish that has rice and chicken.  And if it adds some extra veggies and tropical flavors, it's even better.  Yes, I just described Hawaiian Haystacks - what's not to love?  Well, maybe the chemicals in the original chicken sauce.  But, that's why I couldn't wait to make over this crowd pleasing dish into something processed free.  Here is my version, and as you'll notice, there is lots of flexibility in this recipe to make it easy to prepare with whatever you have on hand.

2 tsp. butter
6 Tbsp. whole wheat flour
2 cups chicken broth (divided)
1 cup milk
chicken

This forms the sauce.  Melt the butter on medium heat in a pot, then add the flour to form a roux.  Add 1 cup of broth (I make my own and freeze them in ice cube trays for recipes) and 1 cup of milk.  Bring to a boil and whisk continually until the roux is dissolved and it becomes thick.  Now add the chicken and the last cup of broth.  Stir until well incorporated and heated through. 

I know I'm being vague with the chicken, so let me explain.  There are several different ways to prepare and add this.  The first is to boil a few chicken breasts, remove them from the pot, shred them and save the broth for the rest of the recipe.  Another way is to use left over chicken or canned chicken.  I would use at least 24 oz. or more if you use canned.  My favorite is to use home canned chicken breasts.  I pressure cook and can my own chicken breast and I use a quart size jar with the liquid to make this 100% easy.  Do whatever you like or have on hand, this is why you can be flexible.

Serve this over brown rice (make enough for 6 good sized servings) and let everyone add the toppings they would like.  Here are my favorites:

diced tomatoes (I actually prefer canned)
shredded cheddar cheese
slivered almonds
diced green bell peppers
diced celery
green onion
crushed pineapple
shredded coconut (unsweetened)

If these toppings are pre-chopped, this dinner comes together in no time.  And I can always count on everyone eating it, including my picky kids.  Score!!  This is also extremely easy to double or triple for a crowd.  We all need recipes like that in our hip pocket.  Enjoy!

 

Stuffed Shells

Pasta dishes can seem like something you have to give up when you are processed free, but not really. You just have to buy the right kind of pasta.  Noodles that are made from whole wheat, quinoa, artichoke, brown rice, and more are available at health food stores, and are a great swap for your existing recipes.

Here is one of my all time favorite pasta dishes - stuffed shells.  This is my grandmother's recipe with only one change - the noodles!  She really was quite processed free because she cooked daily for her family with fresh ingredients, using recipes passed down from her mother.  So the filling in these shells is highly flavorful, nutritious, and clean already!

1 large jar of pasta sauce/marinara (sugar free, real ingredients) or make your own
1 box of jumbo shells (no refined white flour)

Filling:
1 1/2 lbs. whole milk ricotta cheese (my favorite brand is Belgioioso, but I also like Polly O)
2 eggs (organic)
2 Tblsp. pecorino ramano or parmesan cheese (real thing - no green can)
mint leaves - 6-8 large leaves, chopped finely (or use dried, in which you will use less)

Cook the box of shells until they are 1/2 to 3/4 done. I do salt the boiling water before I add the pasta to give it more flavor.  Then drain and cool slightly.

Mix all the ingredients for the filling in a large bowl.  In a 9 X 13 inch pan, pour a layer of sauce on the bottom.  Scoop a large spoonful of filling in each shell and place it seam side down in the pan.  Pack those babies in!

When you have filled all the shells (and be generous,) pour the remaining sauce over the top.  Make sure all the pasta is covered or it will be dry after you pull it out of the oven.  You can sprinkle some mozzarella or provolone cheese on the top if you want.  I usually don't as you can see in the next picture.  That feels more like lasagna to me, but it is good if you think your family would prefer it that way.

Bake at 350 degrees until bubbly - about 30-45 minutes.  You can cover it with foil if it looks dry while it's baking.  I have to say, I usually do this part way through the cooking time to keep everything moist.

All done!  They are super easy and really flavorful.  The mint in the recipe is very Sicilian and makes this unique and special - I can't imagine a filling without it!  I've always felt that restaurant filled pasta was missing something - the mint!  You can also use the filling for homemade ravioli or lasagna.

As far as the pasta, I used whole wheat shells which were harder to find.  If you can't find them, use the big pasta tubes for manicotti and put the filling in a large zip top bag with the bottom corner snipped off, and fill them that way.  Much faster and less mess than using a spoon.  The rest of the recipe will be exactly the same.

Serve this with steamed veggies and a nice big salad.  Yummy!