January 6, 2013 by Janice Moreland
The thing about falafels is that they’re so satisfying and even carnivores tend to love them so they’re an easy thing to make that could please everyone you know.
THE TWIST
Garbanzos contain about 12.5 grams of fiber per cup. That’s 50% of the Daily Value (DV)! In addition to this plentiful amount, at least two-thirds of the fiber in garbanzos is insoluble. This fiber promotes a healthier colon and lowers the risk for colon problems. Garbanzo beans are a remarkable food in terms of their antioxidant composition. they contain concentrated supplies of antioxidant phytonutrients. These nutrients along with the fiber and protein in these beans reduce the risk of heart disease, help regulate blood sugar, in satiety and decrease caloric intake.
Recent research suggests that ground flaxseed has a protective effect against cancer and that the lignans in flaxseed provide protection against cancers that are sensitive to hormones such as breast cancer. Exposure to lignans during adolescence helps reduce the risk of breast cancer and increases the survival of breast cancer patients. Flaxseed also is beneficial in protection against cardiovascular disease, diabetes, inflammation, and even hot flashes.
Non-dairy yogurt is a popular snack food as people discover the health benefits of the probiotics found in this “good for you” food. Probiotics are being praised for their ability to improve digestive health and even treat some diseases such as irritable bowel syndrome and traveler’s diarrhea. Probiotics even help to prime the immune system to fight off cold and flu viruses. Make sure the yogurt you choose contains active yogurt cultures with probiotic benefits.
Cucumbers are about 95% water, keeping the body hydrated while helping eliminate toxins. Cucumbers contain phytochemicals which kill the bacteria in your mouth responsible for causing bad breath. Due to the low calorie and high water content, cucumber is an ideal diet food for people who are looking for weight loss. They help cure diabetes, reduce cholesterol and control blood pressure. They are also good for promoting joint health and relieving gout and arthritis pain.
FALAFELS WITH CUCUMBER SAUCE
1 can (15 oz.) garbanzo beans, drained
2/3 cup ground flaxseed
1/2 large onion, chopped
4 cloves garlic, minced
2 T apple cider vinegar
2 t ground cumin
1 t ground coriander
1 t Himalayan sea salt
1 t baking powder
1 t turmeric
1 t lemon juice
1/2 t kelp
1/2 t freshly ground black pepper
1/2 t red pepper flakes
1/4 cup olive oil
1 bunch cilantro, chopped
Falafel Sauce
1 container (6 oz.) non-dairy yogurt or non-dairy sour cream
1 T tahini
1/2 English cucumber, shredded
2 t fresh lemon juice
1 1/2 t fresh dill weed
Pulse garbanzo beans in a food processor until thick and crumbly. Add all the remaining ingredients except the cilantro and pulse until barely blended. Carefully stir in chopped cilantro. Preheat a large skillet on medium heat and coat with a tablespoon of olive oil. Scoop about 3 tablespoons of falafel mix into the pan and shape into a flattened round repeat with as many rounds as will fit in the skillet. When golden brown, flip to brown other side. Repeat with remaining falafel mix adding a little oil to the skillet as needed. Meanwhile, make the falafel sauce by combining all the ingredients and chill. Serve falafels with sauce. Serves 6. ©Janice Moreland http://thekitchentwist.com
To make falafel wraps serve in whole grain tortillas with hummus and vegetables such as shredded lettuce, red onion slices, carrot shreds, and cucumber or zucchini sticks. Serves 8 to 10.
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Category apple cider vinegar, baking powder, black pepper, carrots, cilantro, coriander, cucumbers, cumin, dill weed, flaxseed, garbanzo beans, garlic, Himalayan sea salt, kelp powder, lemon juice, lettuce, olive oil, onions, red onions, red pepper flakes, soy yogurt - plain, tahini, tomatoes, turmeric, whole wheat tortillas | Tags: apple cider vinegar,chickpeas,cilantro,coriander,cucumber,cumin,dill,dillweed,falafel,flaxseed,garbanzo beans,garlic,herbivore,Himalayan sea salt,kelp,kitchen twist,Lemon,main dish,olive oil,red pepper flakes,tahini,the kitchen twist,the twist,turmeric,twist,vegan,vegetables,vegetarian,whole food,whole wheat | No Comments
September 23, 2012 by Janice Moreland
This is such a great way to use those summer vegetables from the garden! Grains and vegetables together is a classic combination that is not only very satisfying but is also pleasing to the eye.
THE TWIST
Just one cup of brown rice will provide you with 88% of the daily value for manganese. This trace mineral is involved in the synthesis of fatty acids, which are important for a healthy nervous system. Brown rice also is a rich source of magnesium. Magnesium, as well as calcium, is necessary for healthy bones. It helps give bones their physical structure and is also found on the surface of the bone where it is stored for the body to draw upon as needed. Brown rice can help you keep those storage sites replenished and ready to meet your body’s needs.
For people worried about colon cancer risk, brown rice packs a double punch by being a concentrated source of the fiber needed to minimize the amount of time cancer-causing substances spend in contact with colon cells, and being a very good source of selenium, a trace mineral that has been shown to substantially reduce the risk of colon cancer. The real key to its powerful cancer-fighting potential is precisely its wholeness. All the nutrients combine to ward off cancer and many other possible malfunctions of the human frame.
Red onions are full of flavonoids, but they tend to concentrate in the outer layers of the flesh. To maximize your health benefits, peel off as little of the fleshy, edible portion as possible when removing the onion’s outermost paper layer. Even a small amount of over-peeling can result in unwanted loss of flavonoids. For example, a red onion can lose almost 75% of its cancer fighting power if it is over-peeled.
CONFETTI RICE
1 cup brown rice, rinsed
2 cups water
2 cups frozen corn
1 red bell pepper, diced
1 yellow bell pepper, diced
1 zucchini, diced
1/2 red onion, diced
1/2 bunch cilantro, chopped
1/2 t Himalayan sea salt*
Freshly ground pepper to taste
1 avocado, peeled and sliced (for garnish)
In a medium saucepan set on low heat, cook the rice in the water for about 40 minutes. Meanwhile, saute the corn, peppers, zucchini and red onion in a large skillet until barely tenter, about 4 to 5 minutes. Transfer to a serving bowl, add the brown rice and cilantro. Season with the salt and pepper and toss together. Garnish with avocado slices. Makes 8 servings. ©Janice Moreland http://thekitchentwist.com
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Category avocados, black pepper, brown rice, cilantro, corn, Himalayan sea salt, red bell pepper, red onions, yellow bell peppers, zucchini | Tags: brown rice,confetti rice,herbivore,Himalayan sea salt,kitchen twist,Rice,side dish,the kitchen twist,the twist,twist,vegan,vegan rice,vegetables,vegetarian,whole food | No Comments
September 8, 2012 by Janice Moreland
Nachos are a perfect snack food for football season and if you’re like me they’re your favorite snack food of all time. Pair them up with healthy and delicious toppings and you’ve really got something to rave about! Shown here with organic tortilla chips you could easily add it blue corn tortilla chips for a fun color combination.
THE TWIST
The tortilla chips, although not a perfect food, contains fiber, some B vitamins, trace amounts of calcium, iron, magnesium, phosphorus, zinc, copper and potassium.
The high fiber content of kidney beans is responsible for their cholesterol-lowering power. The folate they contain helps in lowering levels of homocysteine, which is associated with an increased risk of stroke, heart attack, and peripheral vascular disease. The high content of magnesium found in kidney beans contributes to a healthy cardiovascular system. Other beans may have some similar benefits.
Red bell peppers are high in vitamins C and A, as well as several from the B complex group of vitamins and vitamin E among others. This combination of nutrients can help wound healing, improve dental health, boost the immune system, fight free radical damage that causes aging, protects against cataracts, reduces the risk of heart attacks and strokes, improve iron absorption, prevent colds and infection, moisturizes skin, supports brain function, reduces fatigue, supports healthy skin, reduces insomnia, supports brain health and reduces birth defects.
Onions contain powerful antioxidants and are anti-inflammatory, antibiotic and antiviral. They also have anti-allergic properties and are useful for treating allergy related diseases such as asthma and hay fever by blocking some of the inflammatory responses in the airways. Onions, like garlic, help lower cholesterol and blood pressure.
TWISTED NACHOS
Organic tortilla chips
1 can (15 oz.) kidney beans
1 can (6 oz.) olives, sliced
1 red bell pepper, diced
1 yellow bell pepper, diced
1 orange bell pepper, diced
2 jalapeños, sliced
1 red onion, finely chopped
2 avocados, finely diced
2 Roma tomatoes, finely diced
1 bunch cilantro, chopped
Cashew cheese spread (recipe follows)
Chipotle tabasco or other hot sauce
1 lime, sliced in wedges (for garnish)
Layer all the ingredients in the amounts desired and top with cashew cheese spread, and hot sauce and garnish with lime wedges.
CASHEW CHEESE SPREAD
2 cups raw cashews, soaked
3/4 cup water
1/4 cup tahini
1/4 cup nutritional yeast*
2 T freshly squeezed lemon juice
1 t Himalayan sea salt*
1/4 t kelp powder* (optional)
Place the cashews in a small bowl and cover completely with water and allow to soak for 3 to 4 hours. Drain, reserving 3/4 cup of the water. Add the cashews, reserved 3/4 cup of water, tahini, nutritional yeast, freshly squeezed lemon juice, Himalayan sea salt and kelp powder to a food processor fitted with the S shaped chopping blade. Process for about a minute until nearly smooth. Chill. Makes about 2 cups. ©Janice Moreland http://thekitchentwist.com
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Category avocados, black olives, cashews, chipotle Tabasco sauce, cholula sauce, cilantro, corn tortilla chips, Himalayan sea salt, jalapeños, kelp powder, kidney beans, lemon juice, lime, nutritional yeast, orange bell pepper, red bell pepper, red onions, Roma tomatoes, sriracha sauce, tahini, yellow bell peppers | Tags: appetizer,avocados,cashews,chipotle,cilantro,herbivore,Himalayan sea salt,jalapeños,kelp,kidney beans,kitchen twist,Lemon,lime,main dish,mexican,nachos,nutritional yeast,nuts,olives,orange bell peppers,raw,red bell peppers,red onion,roma tomatoes,side dish,snack,spicy,tahini nutritional yeast,the kitchen twist,the twist,tomatoes,twist,vegan,vegetable dip,vegetarian,whole food,yellow peppers | No Comments
July 26, 2012 by Janice Moreland
I love the flavor of vegetables fresh off the grill. Here they are with a great pineapple sauce and brown rice to complement them in every way. Enjoy!
THE TWIST
Tofu is filled with a host of nutritional benefits. It’s easily digestible proteins promote the development of strong, healthy muscles, tissues and cells. The high calcium content of tofu helps promote healthy bones and teeth and prevent osteoporosis. Tofu is rich in minerals such as iron and selenium which helps the body to maintain high energy levels. It can help you maintain healthy cholesterol levels which reduces the risk of heart attack or stroke.
Red bell peppers are high in vitamins C and A, as well as several from the B complex group of vitamins and vitamin E among others. This combination of nutrients can help wound healing, improve dental health, boost the immune system, fight free radical damage that causes aging, protects against cataracts, reduces the risk of heart attacks and strokes, improve iron absorption, prevent colds and infection, moisturizes skin, supports brain function, reduces fatigue, supports healthy skin, reduces insomnia, supports brain health and reduces birth defects.
Onions contain powerful antioxidants and are anti-inflammatory, antibiotic and antiviral. They also have anti-allergic properties and are useful for treating allergy related diseases such as asthma and hay fever by blocking some of the inflammatory responses in the airways. Onions, like garlic, help lower cholesterol and blood pressure.
SHISH KABOBS WITH PINEAPPLE SAUCE
1 lb. extra firm tofu, pressed, drained and cubed
1 red bell pepper cut into big pieces
1 yellow bell pepper cut into big pieces
1 large red onion cut into big pieces
12 oz. mushrooms
1 pint large cherry tomatoes
1 zucchini squash, cubed
1 yellow squash, cubed
For the Sauce:
1 (20 oz.) can crushed pineapple
½ cup xylitol*
¼ cup apple cider vinegar
1 t soy sauce or tamari
2 T organic cornstarch
Skewer the vegetables and tofu as desired. Grill on the barbeque or in the oven at 350° F for about 20 minutes. Mix all the ingredients for the sauce in a small saucepan and bring to a boil to thickened. Serve with brown rice. ©Janice Moreland http://thekitchentwist.com
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Category apple cider vinegar, brown rice, cherry tomatoes, cornstarch, mushrooms, red bell pepper, red onions, soy sauce, tofu, xylitol, yellow bell peppers, yellow squash, zucchini | Tags: appetizer,apple cider vinegar,cherry tomatoes,cornstarch,dinner,grill,herbivore,kitchen twist,main dish,mushrooms,organic,pineapple,red bell pepper,red pin,shish kabobs,side dish,soy sauce,tamari,the kitchen twist,the twist,tofu,twist,vegan,vegetables,vegetarian,veggies,whole food,xylitol,yellow bell pepper,yellow squash,zucchini | 2 Comments
January 3, 2012 by Janice Moreland
My friend, Lexie, explained to me that she and her family really likes fettuccine alfredo and wondered if I could recreate a healthier version. I loved taking on the challenge and this recipe is the result. If fettuccine noodles are difficult to find just use whole wheat linguine.
THE TWIST
The cashews in the alfredo sauce can significantly lower the risk of developing type 2 diabetes, they promote cardiovascular health, and may help reduce the risk of several cancers. They are rich in antioxidants which mop up free radicals which damage cells. Cashews may help to lower the risk of developing gallstones and on average, people who eat nuts, such as cashews, at least twice a week are much less likely to have weight control problems than those who rarely eat nuts. Cashews contain magnesium which helps diminish the frequency of migraine attacks, lowers blood pressure and supports the cardiovascular system.
Miso is a fermented soybean paste whose salty taste, buttery texture and unique nutritional profile make it a versatile condiment. Along with soybeans, some misos also feature rice, barley, or other grains. Here are some of it’s benefits. Depending on how your miso was created it very possibly contains vitamin B12 which is a nutrient hard to come by for those who are exclusively plant eaters. It is full of several minerals including zinc which is important for proper immune function and wound healing. It contains copper and manganese which help with maintaining healthy blood vessels, energy production and assist in antioxidant defenses. Miso, along with other fermented soy foods, has a protective effect against breast cancer.
Studies suggest that regularly eating garlic helps lower blood pressure, controls blood sugar and blood cholesterol, and boosts the immune system. It has also been found to reduce the risk of esophageal, stomach, and colon cancer.
FETTUCCINE ALFREDO
1 lb. organic fettuccine
1 1/3 cup raw cashews
1/4 cup nutritional yeast*
6 cloves garlic
Juice from 1/2 lemon
1 T red or brown miso paste
Freshly ground pepper to taste
pinch of nutmeg
3 to 3 1/2 cups hot water from the pasta, divided
8 oz. mushrooms, thinly sliced
3 cups finely chopped broccoli
1/4 red onion, finely chopped
2 T chopped parsley (garnish)
Bring a large pot of water to a boil. Add the fettuccine and cook until al dente. Meanwhile, add the cashews, nutritional yeast, garlic, lemon juice, miso paste, pepper and nutmeg to the jar of a Blendtec* blender. Measure out 3 1/2 cups hot water from the pasta and add 2 cups of the hot water to the blender and whirl on the whole juice setting. While running the blender, carefully add an additional 1 cup of the hot water depending on desired thickness of the sauce. Drain the pasta in a colander. Add the cut vegetables to the hot pot, add the pasta and the sauce from the blender to the pot over the vegetables. Toss all together (add the last 1/2 cup of hot water if desired), taste to adjust seasonings adding salt if necessary. Turn into a pasta dish and garnish with the chopped parsley. Serves 6. ©Janice Moreland http://thekitchentwist.com
See Sources*
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Category black pepper, broccoli, cashews, garlic, lemon juice, miso, mushrooms, nutmeg, nutritional yeast, parsley, red onions, whole wheat pasta | Tags: alfredo sauce,broccoli,cashew alfredo,cashew cream,fettuccine,fettuccine alfredo,garlic,herbivore,kitchen twist,linguine,main dish,mushrooms,nutritional yeast,onions,parsley,plant-based food,red onions,the kitchen twist,the twist,twist,vegan,vegan alfredo sauce,vegetables,vegetarian,whole food,whole wheat,whole wheat pasta | No Comments
