Citrus Coleslaw

Have you ever wanted fresh fruits and vegetables in a non-heavy kind of slaw?  One that isn't mayonnaise based with lots of other chemicals lurking behind the scene?  Want it to be refreshing too?  Well, this is the recipe for you - it was for me!  I had this slaw at a dinner party and fell in love with it.  The host was clear on the ingredients list, but vague as to actual amounts because she felt you could add however much you wanted of any one ingredient to suit your own tastes.  Normally, I like a straight forward recipe, but this one is particularly forgiving and really great to make how you like it.  It is totally fresh and completely processed free.  I'll give some rough estimates for the ingredient list, but personalize this to your own tastes. 

1/4 to 1/2 head of shredded purple cabbage
1 cup shredded carrots
1 zucchini, shredded
6 to 7 radishes, shredded
1/2 to whole apple, shredded (I like pink lady)
1/2 to 1 cup pineapple, finely chopped
1/4 to 1/2 cup fresh pineapple juice
zest of 1-2 limes and their juice
(optional: add a bit of freshly grated ginger)

Combine all in a bowl and stir - it's that simple!  I really have made this with lots of varying amounts and it has always tasted great.  I take a bite and see what else it needs and call it good. 

Black Beans and Rice

Thank you to my good friend Jill for passing this recipe along.  Not only is it processed free, it's delicious and cheap.  Definitely a budget friendly, meatless meal to add to the rotation.  My kids even told me I should make this again.  That means it's a winner.  I think you'll enjoy this easy dish!

Cooked brown rice (I cook 2 cups of brown rice in 4 3/4 cups water in my rice cooker -takes about an hour)

1 Tbsp. olive oil or coconut oil

1/2 onion chopped or pureed (use a whole onion if you want)

1 green bell pepper, diced

2 cloves of garlic, minced

1 tsp. salt

1/4 tsp. pepper

1 tsp. cumin

2 cans black beans, rinsed and drained (15.5 oz cans)

1 cup water

1 tsp. dried oregano

1 Tbsp. red wine vinegar

radishes

cilantro

Cook the onion, pepper, garlic, salt and pepper in the oil until it all becomes soft, about 5 to 7 minutes.  Then stir in the cumin for another minute or so.  Add in the beans, oregano, water and cover the pot.  Let it simmer for about 10 minutes.  Turn off the heat and add the vinegar.  Smash some of the beans to help thicken the mixture.  Serve this over the warm, cooked rice with radish and cilantro.

I like to chop up the fresh cilantro so that no one gets a leaf to big or a long piece of stem.  I also grate several radishes because they are easier to eat and lose some of the bite that is typically there when you just slice them.  

I think this will be a good, easy, fast, budget friendly meal for most people.  For us, it checks all the boxes!

Cauliflower Pizza Crust

We have all been trying to go grain-free because of my husband and add more vegetables to our meals at our house.  I had really been wanting to try a cauliflower pizza and this gave me the perfect opportunity.  After doing a little research and tweaking this to my own preferences, our recipe for cauliflower crust pizza was born.  This has many steps, but all of them are easy - in other words, this is not fast, but it is simple.  It's also surprisingly filling - must be all the veggies.  My favorite thing is that it is processed free.  Let pizza night begin!

Makes 2 medium pizza crusts

1 large head of cauliflower
2 eggs (beaten)
1 cup shredded mozzarella
1 tsp. fine sea salt
1 tsp. Italian seasoning
1/4 tsp. black pepper

Toppings of your choice: sugar free pizza sauce, cheese, shredded zucchini, olives, bell peppers, mushrooms, pepperoni, ricotta cheese, etc.

Preheat oven to 450 degrees.  Line a baking sheet with parchment paper and liberally grease it with olive oil.  Chop the cauliflower into small pieces and pulse until finely chopped in a food processor - not pureed though.  Pour into a microwave safe bowl and heat for 8 minutes then let it cool enough to handle. 

Put small batches into a tea towel and twist to remove as much moisture as you can - it has to be dry!  You may have to do this in several batches like I did.

Transfer to a bowl and add the other ingredients.  Shape into two crusts on the oiled parchment and bake for 15 to 17 minutes. 

Should be slightly golden.  Cool a little and add your toppings.  Bake again for 10 to 15 minutes or until the cheese has melted and started to bubble.

Feel free to experiment with your own seasoning and toppings.  I also think this is easier eaten with a fork rather than picked up like a traditional pizza slice.  Give this a try - you may find you like eating more veggies! 

Bean Pasole

Everyone needs a few recipes that can come almost entirely from the pantry.  This is one of those recipes - you can basically have everything on hand you need to make it without a shopping trip.  This is something I keep in my hip pocket for a day when I don't feel like cooking, haven't been to the store, or don't have time to babysit the process.  The basics of this soup came to me from my friend Amanda.  She delivered this to my house one day when I was horribly sick.  My whole family loved it and I asked her for the recipe.  It only took minor changes to make this processed free and now we eat it all the time! 

 

2 - 15 oz. cans hominy (rinsed and drained)

2 - 15 oz. cans of beans (pinto, navy, kidney, etc.) I usually choose 2 different kids to look pretty

32 oz. container (4 1/2 cups) reduced sodium chicken or vegetable broth

16 oz. jar of thick and chunky medium salsa (no sugar added)

2 tsp. dried oregano

1/2 cup heavy whipping cream (or 6 Tbsp. milk + 3 Tbsp. butter)

 

optional toppings: cheese, avocado, tortilla strips, chopped cilantro, etc.

 

Put all the ingredients, except the cream, into a crockpot and cook on low 7 to 8 hours or on high for 3 to 4 hours.  30 minutes before serving, pour in the cream, stir, and recover.  Serve as is or add some additional toppings. 

 

Truth be told, I almost never add any other toppings because I haven't been to the store to get them.  Sometimes it's just a sprinkle of cheese.  You could also easily add some leftover roast, pork, or chicken to this if you are looking to use up a small amount of cooked meat.  This is very forgiving and ridiculously fast and easy.  

 

Quinoa in the Rice Cooker

 

My life just got even easier the day I learned you could make quinoa in a rice cooker!  I know it's not that complicated on the stove top, but how much better is it to throw everything in and just walk away.  That's my favorite kind of cooking!  Plus, this is ready in about 15 minutes, so I can turn it on, prep the rest of the meal and in no time everything is ready to eat.  Here are the basics, but you can play around with the ratios to make this how you prefer.

 

1 cup rinsed quinoa

2 cups liquid

1/2 tsp. salt

 

Do not skip the step of rinsing the quinoa or it will be kind of bitter.  Just pour it in a fine strainer and rinse in the sink - this will only take you about 30 seconds.  As far as the liquid goes, I use one cup water and one cup chicken stock, but you could use all water, all chicken or vegetable stock, etc.  Dump it all in the rice cooker, put on the lid, and press the button.  Done to perfection!

 

If you are trying to go grain free, this is a fantastic substitute for rice in just about any dish.  It's also good all by itself.  Get creative and add all kinds of chopped veggies, vinaigrettes, seeds, nuts, cheese crumbles, etc.  Plus, quinoa is high in protein - great for my whole family!

Cauliflower Leek Soup

 

I saw the idea of this soup on pinterest, but there were no exact measurements to recreate it.  I love discovering recipes that include more vegetables and can be processed free, so I played around with this until I figured out a soup I liked and could recreate.  This is super fast and easy, but you don't have to admit that if you don't want to!

3 Tbsp. butter or coconut oil
8 oz. bag of clean leeks chopped, or 2 leeks cleaned and chopped
2 cloves of garlic, crushed
1 head of cauliflower, cut into smaller pieces
32 oz. package of chicken or vegetable broth (4 1/2 cups)
salt and pepper

In a pot, saute the leeks in the butter/coconut oil until soft.  Add the garlic and saute another minute. Add the cauliflower and chicken broth and cover the pot.  Cook until the cauliflower is soft, about 10 minutes.  Uncover and blend in the pot with an immersion blender or in small batches in a regular blender.  Add salt and pepper to taste.  This will need some salt, so don't forget it!

You can add some toppings if you want.  My suggestions would be a drizzle of olive oil, freshly grated parmesan cheese or cheddar cheese, maybe a sprinkle of bacon or freshly chopped parsley.  This soup is good on it's own, but looks fancier with toppings. 

"Refried" Beans

 

I love refried beans!  I am from the Southwest and this is one of the staples to the region.  I do not, however, like canned refried beans - never have.  They taste stale and too doctored.  Refried beans should be simple and clean in flavor.  Let the beans be the star.  My mama taught me how to make her recipe, and they couldn't be simpler!  Of course, they are processed free and you only need three ingredients.  The best part is there is no frying involved.  Put easy "refried" beans on the menu!

 

2 lbs. dried beans (pinto or pink)

water

2 Tbsp. sea salt

 

Pour the dried beans in a large pot.  Now add about 3 times as much water as the beans.  You need a lot of water because the beans will soak them up.  Bring this to a boil, then turn this down to a simmer with the lid slightly ajar for about an hour and a half.  Occasionally stir it, but don't feel like you have to babysit this at all.  After that time has passed, it should look something like this.  The beans have soaked up a lot of the water and are getting soft.  Now, stir in the salt.  You can't add the salt at the beginning or it will make the beans kind of tough. Put the lid back on, slightly ajar and let this simmer another hour to hour and a half.  

 

The beans will have soaked up even more water and been seasoned by the salt.  Turn off the heat and mash the beans.  You can use a potato masher, a blender, a food processor, whatever you have.  I like to use my immersion blender and puree them right in the pot.  If they seem too dry at any point (during cooking or blending) you can always add a little more water.  That's it!  Told you it was easy.

 

Here are a few ways to use them: make bean burritos, dip or layered dips, Mexican pizzas, tostadas, soft or hard tacos, add them to soup, use them in casseroles, etc.  These are also the perfect side dish for a Mexican feast.  I personally love to smear these on homemade Indian Fry Bread!  Another bonus is that ALL my kids like these beans - that makes this a winner of a recipe.  They also freeze really well, so don't throw our any left overs.  Whether you have a lot of dried beans lying around, want another option besides meat or just love refried beans, I hope you'll give these a try!

 

Chocolate Covered Strawberry Yogurt

This has to be one of the easiest and most satisfying yummies you could make.  I love Greek yogurt, but when you want something sweet, it does have to be doctored a bit.  This is where all those processed free tricks come into play.  One of my heroes, Dee McCaffrey, talks in her book about how she makes vanilla yogurt by adding pure vanilla extract and stevia to plain yogurt and voila, vanilla yogurt without the added sugar!  I've been doing this for years now and let me tell you, the yogurt combinations are endless. (Get her book, The Science of Skinny - life changing!)

I was inspired by the lovely treats associated with Valentines Day and thought this would be delicious.  And oh, how I love you chocolate and strawberries!  It's simple: make your homemade Greek vanilla yogurt to your taste (start with 4-5 drops of stevia and a 1/4 tsp. vanilla and add from there,) cut up strawberries, and dark chocolate chips.  That's it.  This comes together in no time!  You can also use grain-sweetened chips or carob chips if you prefer.   The mini chips are wonderful too!

Vegetable Parmesan

 

 

Are you looking for recipes that include more veggies? I'm always on the lookout to bump up this important food group in my families meals.  This vegetable parmesan is meatless and stars plenty of vegetables with a terrific Italian flavor profile.  I got the basic recipe from Giada and changed just a few ingredients to make this perfectly processed free and delicious!

 

Coconut oil

Sea salt and pepper

1 medium eggplant

2 fennel bulbs

3 bell pepper (preferably all different colors)

1 (26 oz.) jar marinara sauce (no sugar added)

3 cups shredded mozzarella cheese

1 cup freshly grated parmesan

1/2 cup whole wheat panko or whole wheat bread crumbs

 

Slice the eggplant and fennel into 1/4 to 1/2 inch thick slices.  You may want to discard a few of the outside layers of the fennel bulbs to make them more tender.  Cut the peppers into flat strips.  Don't they all look beautiful? 

 

Now you will do one of two things.  You can either grill all the vegetables or bake them in the oven.  I chose to grill mine like the original recipe.  You want to grease your grill or grill pan with coconut oil and season the vegetables with salt and pepper.  Grill them for about 3 to 4 minutes on each side or until they have softened.  If you don't want to grill them, put them in a baking dish at 375 degrees for 15 to 20 minutes or until soft.  Don't forget to still season them.  I like the flavor that grilling them offers, but do whichever is easiest.

Just a quick note: you could always grill or bake these in advance and assemble the rest of the casserole later.  Preheat the oven to 375 degrees.  Now your ready to create the layers.  Spread 1/3 of the marinara in the bottom of a 9 X 13 inch baking dish that has already been greased with coconut oil.  Arrange a layer of eggplant slices and sprinkle 1 cup of mozzarella and 1/3 cup of parmesan over the top.  For the second layer, add the bell peppers, followed by another 1/3 of the marina, 1 cup of mozzarella, and 1/3 cup of parmesan.  For the last layer, add the fennel and top with the remaining sauce and cheeses.  To finish it, sprinkle on the bread crumbs.  You can drizzle a little olive oil on top too.  Bake for 30 to 35 minutes or until the top is golden.  Cool for 10 minutes before serving.       

 



Pesto Pasta Salad

Being part Italian (thank you mama), I love pasta and anything with fresh basil.  Pesto sauce has got to be one of my all time favorite sauces and I find that you can add it to almost anything for a punch of fresh flavor.  If you're looking for a quick dinner or the perfect side dish for an outdoor party, give this a try.  I'll give you a rough outline, but taste as you go and add more or less of anything you want.

1 lb. whole wheat pasta, cooked
1 pint of cherry tomatoes, halved
3/4 cup of shredded mozzarella or 4 to 6 string cheese sticks sliced
1 cup or more of pesto sauce
3 Tbsp. freshly grated parmesan cheese

Combine everything in a large bowl and taste as you stir everything together.  I like to look at the proportions too and decide if it looks prettier with more tomatoes or cheese.  Again, add or subtract what you prefer - this is rough outline.  If your pasta is still hot, the cheese will melt.  That's great if that's what you want, but if you want the shredded or chunks of cheese to keep their shape, let the pasta cool first.

If you want a good recommendation for a store-bought pesto sauce, try the basil pesto from Costco.  I love this one because it's ingredients are processed free and in terms of color and taste, I have to say it rivals even my grandmas fresh pesto and that's saying something! 

Here is my grandma's recipe if you want to make some from scratch:

2 cups coarsely chopped fresh basil
1 clove of garlic
1/4 cup grated parmesan
1/4 cup grated romano
1/2 tsp. salt
pepper to taste
1 cup olive oil
2-3 Tbsp. pine nuts

Put all the ingredients in a blender or a food processer and combine until smooth.  Don't just limit this sauce to pasta.  Spread it on bread, pour over fish or chicken, use as a pizza sauce, spread on wraps or sandwiches, add to scrambled eggs, add it to soup, use as a salad dressing, top cooked veggies, use as a dip, mix it with mayonnaise, the possibilities are endless!  You can also freeze it and always have it on hand.  This makes for a quick dinner in a pinch that tastes great.

Cooking Brown Rice in the Rice Cooker

If we have rice with a meal, I never make white rice anymore.  I actually prefer the nutty taste and chewy texture of brown rice better.  It just happens to be processed free and more nutritious too - score!  Homemade rice is also really cheap and easier on our family budget than pre-cooked.  But, I always have had trouble making brown rice on the stove top and not having it be constantly watched, take a long time or turn out badly over or undercooked.  That's when I discovered you could cook it in your regular old rice cooker!  Talk about easy.  You pour in the rice and water, turn it on and walk away.  Cooking can't get any simpler.  It does take more time than white rice (I figure about 1 hour) and more water, so I start the rice first and then time the rest of my cooking so that my whole meal is done together.

Here are some rough estimates for water and rice ratios:

                                       Water                    Rice
White (long grain)         1 3/4 cups                  1 cup
Brown (long grain)          2 1/4 cups                 1 cup

For brown rice, you can see more water is needed.  Depending on your cooker you might need even up to 3 cups.  Start with less, and if your rice is undercooked, just add more water and restart the cooker.  Some people prefer to presoak their rice or rinse it before cooking.  I usually don't bother, but you can if you want.

Want more flavor?  Consider adding a bay leaf, cardamom pods or star anise - you would discard all of these after cooking.  They will infuse your rice with delicious and unique flavors.  Or use chicken broth or coconut milk in place of some or all of the cooking water.  Yum-O!  I hope you never shy away from making brown rice again.

Clean Glazed Carrots

My sister insists that if we eat carrots with her, they have to be sweet glazed carrots or she won't eat them.  To try and keep the peace at a large family meal, I decided I could swap out brown sugar with sucanat and pretty much have the same effect in terms of flavor.  And boy are these good!  I like just plain carrots, but these really do disappear quicker at a family gathering than any other way I prepare them.  Here is an easy, processed free version of a decadent side dish.

2 pounds baby carrots (organic if you can get them)
1/4 cup butter
1/4 cup sucanat
1/4 tsp. salt
1/4 tsp. cinnamon
1 Tbsp. orange juice
1/8 tsp. ground white pepper

Place the carrots in a pot and add enough water to cover them.  Bring to a boil then reduce the heat to low and cover.  Cook for 8 to 10 minutes until they are tender.  Drain and set aside.

In the same pot, melt the butter, sucanat, salt, cinnamon, orange juice, and white pepper together until the sucanat and salt have dissolved.  Add the carrots back into the pot, stirring to coat evenly.  Cook for another few minutes in the sauce.  Now it's ready to  serve. 

This is the amount I would make for a large group, but for just my family, I would cut this in half.  Enjoy!

Lemon Ricotta Pancakes with Fresh Strawberry Syrup

My friends with lemon trees are giving out lemons by the bag full right now.  I love it because I use lemons in my cooking all the time.  But, one of the best lemon recipes I have, has got to be these lemon ricotta pancakes!  They are amazing, fluffy, and flavorful with an incredible lemon undertone.  I like to pair them with my homemade fresh strawberry syrup for a delicious combo.  This recipe is one of my hero's, Dee McCaffrey - get her book "The Science of Skinny!"  I only made minor changes to it.  Here is clean eating and processed free cooking at it's finest.

Lemon Ricotta Pancakes

1 cup whole wheat flour
2 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. sea salt
1 cup organic whole-milk ricotta cheese
2 eggs
1 egg white
the zest of two lemons
1/2 cup freshly squeezed lemon juice
1 Tbsp. coconut nectar/honey/maple syrup
1 Tbsp. coconut oil, warmed to a liquid

Whisk together the flour, baking powder, baking soda, and salt in a large bowl.  In a separate bowl, combine the ricotta, eggs, egg white, zest, lemon juice, coconut nectar, and coconut oil.  Fold this wet mixture into the dry ingredients - it will be very thick, but don't over mix.  Spray a pan with coconut oil (I use my misto) and cook several at once - be sure your heat is set to medium low or they might burn before you can flip them.  You will have to spread the batter out a little.  They are thick, so wait until they are no longer glossy on top, then flip.  I like to place my pancakes on a plate that is covered with aluminum foil to keep them all warm until they are ready to serve.  They are fantastic with pure maple syrup, but for an additional treat, try my strawberry syrup.  

 Fresh Strawberry Syrup

1 cup cut-up strawberries (I prefer fresh, but you could use frozen that are thawed)
1/4 cup pure maple syrup
1/2-1 tsp. fresh squeezed lemon juice

Place everything in a food processor or blender and puree until smooth.  My mini food processor is perfect for this.  Not only is this great over pancakes, but use is as a topping for ice cream, cheesecake, waffles, french toast, anything chocolate, etc.

My husband and I literally fight over who gets the last pancake, and if I could get away with it, I would probably lick my plate clean from the strawberry syrup.  Give this recipe a try - I know you won't be disappointed.  My final thought... this would probably be just as amazing made with Meyer lemons - something to try next time!

Asparagus Basil Soup with Herbed Goat Cheese

I had the TV on in the background the other day while my son was taking his nap and I was cleaning up some of the toys.  Giada was showing how to make this asparagus soup, and it looked so good, I went out that afternoon and picked up all the ingredients.  We had it with our dinner and let me tell you, it was so delicious!  If you like asparagus, you will flip for how great this tastes and how fast it comes together.  I didn't really have to alter it either to make it processed free, so that was a bonus.  Here it is.

2 Tbsp. unsalted butter (or use coconut oil, which might be my first choice)

1 leak (white and light green parts only) thinly sliced

4 cups low-sodium chicken broth

2 lbs. fresh asparagus (trim the woody ends off and chop into 1 inch pieces)

1/2 cup fresh basil, chopped

salt and pepper to taste

4 oz. (1/2 cup) goat cheese

2 Tbsp. finely chopped fresh basil

salt and pepper to taste

Once you have cut your leaks, put them in a bowl of water and swish them around with your fingers.  This will clean them because they tend to be sandy and no one wants to eat that.  In a large pot, heat the butter or oil.  Add the leaks (not the water) and stir until they have softened - it will only take a few minutes.  Add the broth, asparagus and basil with a little salt and pepper.  Bring it to a boil then reduce it to a simmer and cook for another 15 minutes or so - you want the asparagus to be tender.  Use an immersion blender to blend it right in the pot until it's smooth.  I love my immersion blender and would never be without one!  You could also ladle in small batches into a blender and blend it that way too.  Then return it to the pot and keep it on low until you are ready to serve.  Don't forget to give it another taste to see if it needs anymore salt.

I mixed up the goat cheese, basil, and salt and pepper while it was simmering.  Just combine them in a small bowl and when the soup is done, scoop out a small spoonful and place the dollop in the middle each bowl of soup.  Giada used a cookie scoop and pre-scooped these, then put them in the refrigerator to chill for 30 minutes.  Then she just grabbed one and placed it in the middle of the soup.  My thought was, I don't have time for that, so you get to scoop it yourself and add as much or as little as you want - don't complicate things. 

This was amazing, fresh, fast, and super healthy!  My husband raved about it and how fancy it looked.  I loved the added goat cheese and basil mixture, it gave it a great tang.  This will definitely be part of our regular dinner rotation when I can get asparagus on sale!  It made about 4 servings.

Peanut Butter Protein Cookie Dough Balls

 

I've been trying to find some appealing snack options for my kids that change it up a bit and keep it healthy.  I found this peanut butter ball recipe (here) and knew I could remake it as a processed free recipe that my children would love.  And they do!  You only need to eat 2 or 3 of these for a snack or quick bite and they completely satisfy a sweet tooth craving.  Better yet, they are flourless and no-bake. 

1/2 cup all natural peanut butter (no sugar added)
1/4 cup unsweetened applesauce
1/3 cup pure maple syrup
2 tsp. vanilla
1/4 cup oat bran
1 1/4 cup old fashioned oats (measure first, then grind in a food processor)
1/4 tsp. salt
1/4 cup dark chocolate chips

Mix together the peanut butter, applesauce, syrup, and vanilla until well blended.  Stir in the oat bran, ground oats and salt.  Finally, stir in the chocolate chips.  It should be a sticky, but firm consistency.

Line a baking sheet with parchment paper or a silpat. Roll the dough into 1 inch balls. This will make between 22 and 24 balls.  Place the tray in the refrigerator for 30 minutes to allow them to get firm.  Store them in an air-tight container in the refrigerator.

 

These absolutely taste like an oatmeal peanut butter cookie dough with chocolate chips.  You will feel like you're eating naughty cookie dough, but it's not.  If you have kids, they are going to love these and you didn't even have to bake anything! 

 

Homemade Pasta Sauce

Have you ever wondered why the tomato sauce at an Italian restaurant is better than what you buy in a can or jar from the store?  If you have an Italian mama, like I do, you already know the answer.  You have to make it from scratch with quality ingredients!  And authentic pasta sauce is one that is fresh, not heavy with pasta swimming in it.  Now, don't be scared off by the idea of making it yourself - it's super easy and takes the same amount of time to cook the pasta from start to finish, making this an incredibly fast dinner for any night of the week.  This is my go-to recipe when I don't have a lot of time or I haven't gone to the store.  You will be amazed at the difference in taste and never want for anything but this processed free version ever again.  

1-2 cans of whole or diced peeled tomatoes (use 2 cans for every pound of pasta)

2-3 cloves of minced garlic depending on how much you like (or use garlic powder if you don't have any on hand)

freshly grated Parmesan cheese (I always have a block in my refrigerator)

salt

Italian seasoning/dried basil/dried oregano

coconut oil

olive oil

optional: fresh basil leaves torn or cut to add at the end

I have made it without the basil and it's still delicious, but the fresh basil always feels like the ultimate finishing touch in presentation and flavor.

Put on a pot of water to boil your pasta.  I use whole wheat or brown rice noodles.  I have heard good things about quinoa and artichoke pasta too, but I haven't tried them yet.  You can also use any kind of noodle too... spaghetti, penne, rigatoni, etc.  Don't forget to get out the sea salt and salt your boiling water right before the noodles go in.

In a skillet on medium heat, put about 2 Tbsp. of coconut oil and saute the garlic for a quick minute - don't let it burn!  Just get it to a golden color then pour in your can of tomatoes.  (My mother-in-law sends me home-canned tomatoes from her garden, and I have to admit, these are my favorite to use.)  Start to break up the tomatoes as you stir everything together.  Add salt to your tastes and sprinkle in any other kind of seasoning that you like - I gave you some ideas up above.  You want to cook out the water from the tomatoes, but not exactly boil it out, just a light bubble.  The tomatoes will continue to cook down and break apart as the water evaporates.  This all happens while your pasta water is heating then cooking your noodles - isn't that great!  When you pasta is almost ready and most of the water has evaporated from the sauce, grate in some fresh Parmesan cheese - no green can!  I like to use my microplane to get it really fine.  Add as much or as little as you want and stir it into the sauce - it will dissolve and not be visible. Then turn off the heat and add some finely chopped basil and a drizzle of olive oil.  In the picture below, I only used one can of diced tomatoes because I only cooked a half pound of pasta, but you can see how thick it turns out.

When the pasta is drained, I put it back in the pot it was cooked in and pour the sauce over the top to toss them together. When this is served, don't forget to add a few more grates of Parmesan to the top.  I promise you will love the fresh flavor and the speed at which this comes together for any night of the week!

Almond Spread

 

 

I made my fruit and veggie muffins (recipe here) and wanted to try a new nut spread that I found on pinterest.  It's a vegan recipe, and although I'm not vegan, I liked the idea of incorporating more healthy nuts into our diets - and it is processed free.  On her site, she calls this almond cream cheese, and while I really liked this spread, I wouldn't go as far as calling it cream cheese myself.  But, dipping veggies or spreading this on bread was yummy!

 

1 cup raw almonds

1/3 cup water

1/2 tsp. sea salt

1 tsp. apple cider vinegar (I like Braggs)

1 tsp. lemon juice



 

Soak the almonds in water for 8 hours or overnight.  Rinse and drain them.  Remove the skins by pinching the almonds between your fingers - they pop right off.  My daughter had so much fun with this part.

Then, in a food processor or good blender add the almonds, water, salt, vinegar and lemon juice.  My mini food processor was the perfect size.  Blend until smooth.

That's your spread!  It came together pretty quickly once the almonds had soaked.  On the woman's site where I originally got this, she tells how to make this into a frosting.  I didn't really care for it sweetened as much as just a spread, but if you think that would appeal, go for it.

Healthy Fruit and Veggie Muffins

I'm pregnant again with our third, and eating processed free couldn't be more important than right now!  So, as I was flipping through my copy of What to Expect When You're Expecting again, I found a gingerbread carrot muffin recipe that looked pretty good.  For the most part it was already pretty clean - I only had to make a few swaps to completely make these processed free.  The original recipe called for dried apricots, which I did use, but I think these would taste great to substitute blueberries, unsweetened dried cranberries, dates or some other fruit.  This recipe makes 12 muffins.

1 cup whole wheat flour
1/4 cup ground flaxseed (flaxseed meal) or wheat germ
1/4 cup old-fashioned rolled oats
2 tsp. ground ginger
1 tsp. ground cinnamon
1/2 tsp. ground cloves
2 tsp. baking soda
2/3 cup finely chopped dried apricots
1/2 cup chopped walnuts or pecans
1 cup white grape juice concentrate
2 large eggs, lightly beaten
1/4 cup coconut oil
1 tsp. vanilla extract
2 tsp. minced peeled fresh ginger
1 cup grated carrots

Preheat the oven to 375 degrees.  Line a 12-cup muffin tin with paper liners.  In a bowl, mix the whole wheat flour, flaxseed, oats, ginger, cinnamon, cloves, and baking powder.  Then add the apricots and nuts.

In a separate bowl, whisk the juice, eggs, oil, vanilla, and fresh ginger.  Add this mixture to the previous one and stir until it is well blended, but not over mixed.  Fold in the carrots and evenly spoon the batter into the muffins liners.  Bake them for about 20 minutes or until a toothpick comes out cleanly.  Transfer them to a wire rack to cool and either store them in an air-tight container for 3 days or freeze them for about a month. 

I love that these have whole grains, fruits, veggies, and no refined oils or sugars - a home run for the kids!

Whole Wheat Bread and Honey Butter

This is the duo that I gave away to friends and family at Christmas - a yummy treat that still remained healthy.  I made mini loaves which are pictured, but I will give all the details for the regular size.  Since going processed free, I actually buy most of my bread from the store in the health food section.  I've shared before that I like the sprouted wheat Ezekiel bread which has met pretty much all my daily needs.  But, there is something about homemade bread - the smell in the house, the warm slice in your hands that just cannot be duplicated by anything made in a factory.  My friend Karen shared this recipe with me and I have made only minor adjustments to make it processed free.

6 cups warm water
2/3 cups coconut oil
2/3 cups raw honey
2 Tbsp. salt
6 cups whole wheat flour
2 Tbsp. yeast, heaping (I like SAF or Rapunzel)

7-8 more cups of whole wheat flour

Pour the warm (not hot) water in your mixer.  Add the oil and the honey.  If you use the same measuring cup the honey will just slip right out after the oil.  Add the salt, 6 cups of flour, and yeast in that order.  Mix this together first, then slowly start to add the rest of the flour while it is still mixing until the dough starts to clean the sides of the bowl.  It will take around the 7 or 8 cups called for, but don't add too much.  You want the dough to be slightly sticky, but not gooey.  And don't worry, this recipe seems to be very forgiving.  While the dough continues to knead for a few minutes, grease four large bread pans with coconut oil (I used my Misto to do this - love it!)  Dump the dough out onto an oiled counter top and divide it into four equal parts.  Shape the loaves and place them in the pans.  Put the pans in a warm area covered with plastic wrap or a kitchen towel and let them rise until they have about doubled in size - maybe about an inch taller than the edge of the pan.  Bake at 350 degrees for 25 to 30 minutes.  When they are nice and golden, remove them immediately from the pans and allow them to cook on a wire rack or towel.  You can butter the tops while they are still warm if you want, but I rarely do. 

If you want to make the mini loaves, follow the directions up to the point where you divide them up.  I have found that I can get about 15 mini loaves from this recipe.  You still need to let them rise, but only bake them for about 18 minutes at the same temperature. 

Regardless of the size, these freeze beautifully, so even though this makes quite a bit, you won't be sorry to have some on hand.  And they do make great gifts.

Now I have found that you shouldn't let one of them cool entirely before cutting into it and slathering it with butter - it loses something not to eat it warm, right?  So enjoy the fruits of your labor at that perfect moment when all feels right in the world.

As for the honey butter, it is beyond easy to make.  It's just salted butter (I like organic) softened to room temperature then beaten with as much or as little raw honey as you want.   Make this to your personal taste.  I personally enjoy having to spread a little on a piece of warm bread for a taste check many times over!

Whole Wheat Pie Crust

I had been looking for a whole wheat pie crust recipe for a while that was flaky, tender and most of all delicious.  I learned along the way that most pie crust is pretty easy to make at home instead of buying it at the store and definitely makes this processed free without all the white flour.  However, not all recipes are created equal - some are not as tasty, others are tough, and many are so complicated that you just won't make them ever again.  I found this recipe and it has become my favorite so far.  I figured out how to make it WAY easier and super fast.  But I also included a version you can do by hand that is also simplified.  This will make two pie crusts.

1/4 cup ice water
1 egg
2 cups whole wheat pastry flour
1/2 tsp. salt
12 Tbsp. butter (1 1/2 sticks)

In a food processor, pour in the flour and salt and pulse to mix.  Add the egg, water, and the butter that has been cut in large chunks.  Pulse until it forms a dough ball.  Remove from the food processor and cut into two equal pieces.  Sprinkle some whole wheat pastry flour on the counter and shape one of the halves into a flat disk.  Place it on the floured surface and start rolling it out until it is a thin, sort of circle shape.  You could also try rolling out the dough on wax paper, which is sometimes easier when transferring it to your pie plate.  Place it in the pie place and cut off any extra around the edges.  Make sure you don't stretch it when putting it in.  It's that easy!

By hand:
Take the 1 and 1/2 sticks of butter and cut them length-wise down the middle, then down the middle of each of these pieces.  This will give you 4 long quarters.  Then slice these into small, square pieces.  This is what it will look like.

 

Once you have all the butter cut up, put them in a bowl and stick it in the freezer until you're ready to use it. 

Whisk together the flour and salt.  Measure out a 1/4 cup of ice water and add the egg to it.  Beat the two together and set aside.  Get the butter from the freezer and add it to the flour.  Use a pastry cutter to break up the butter and incorporate it into the flour mixture (if you don't have one you can use your fingers.)  Pour in the egg and water mixture and stir everything until it is all combined.  If it seems too dry, add a tablespoon of water at a time until it is the right consistency.

Roll it out the same as the above description. 

If you are filling it before it's baked then you are all done!  You can make a pretty edge by folding the edges underneath and crimping them with your fingers or use a fork to make little lined impressions.  If you need to bake it first without a filling, poke holes in the bottom with a fork and bake it at 375 degrees for 10 to 12 minutes. 

You would roll out the other half and the same as the first and use it to top the pie or save it between two piece of wax paper and store it in the freezer until you need a pie crust for another time.  I hope you enjoy this easy, healthy crust!