May 15, 2013 by Janice Moreland
These are simply incredibly satisfying. My son Joshua and his wife Ashley make these regularly and just rave about how delicious they taste. They have asked me on occasion to post this recipe, so this is for them! Make a big pan of these and enjoy the leftovers too!
A portobello belongs to the crimini family of mushrooms. What separates this from other criminis is its large stature. Portobellos are allowed to grow as large as 4 or more inches in diameter. These mushrooms are commonly marinated, then broiled or baked. A portobello has multiple bright spots when it comes to nutrient value. This makes them a welcome addition to any diet plan. Portobellos have a balance of protein and carbs, and they are low in fat. A 100-gram grilled serving contains just over 3 grams of protein, about 4 1/2 grams of carbs and just over a 1/2 gram of total fat. The recommended intake of protein is 46 grams a day for women and 56 grams a day for men. Both men and women should strive for at least 130 grams of carbs daily. Portobello mushrooms have a moderately high amount of fiber. A 100-gram serving contains just over 2 grams. Fiber is a key substance for controlling cholesterol and blood-sugar levels. It also has a filling effect on the body, which is beneficial for weight maintenance. Portobellos take up a lot of space, but they do not contain many calories. This makes them low energy-density foods. A 100-gram serving contains just under 30 calories. Eating these kinds of foods will spare you calories and help you lose weight. Potassium is an important electrolyte mineral needed for muscle contractions, protein synthesis, nerve function and acid-alkaline balance. Portobello mushrooms have moderate amounts of potassium. A 100-gram serving contains 437 milligrams. The B vitamins help with red blood cell formation, energy production and nervous system function. Portobello mushrooms contain moderate amounts of both niacin and folate. Having portobellos with whole grains, and leafy green vegetables will boost the B vitamin content.
PORTOBELLO MUSHROOM BURRITOS
1 red bell pepper, sliced
2 jalapeños, minced
I large onion, sliced
2 cloves garlic, minced
3 to 4 portobello mushrooms, sliced
1/4 t Himalayan sea salt
1 can (16 oz.) black beans, drained
1 cup cooked quinoa
1/2 cup chopped cilantro
1 T ground cumin
1 t ground coriander
Vegan Cheese sauce (recipe follows)
12 to 18 whole wheat tortillas
1 jar (16 oz.) salsa (I use Arriba brand)
Pico de gallo with avocado (recipe follows)
Preheat oven to 400°F. Line a baking sheet or pan with foil and lightly coat with coconut oil. I a large and deep skillet set on medium-high heat, sauté pepper and onion until beginning to brown. Add the garlic, mushrooms and salt and stir constantly for 3 to 5 minutes then remove from heat. Add the beans, quinoa, cilantro, cumin and coriander and stir into the mixture. Place a few tablespoons of the vegetable mixture on each tortilla and add a tablespoon or so of vegan cheese sauce. Fold in the ends of each tortilla and roll the opposite ends together placing seam side down on the foil lined baking sheet. Cover the burritos with the salsa and bake 20 minutes. Serve garnished with the pico de gallo with avocado. ©Janice Moreland http://thekitchentwist.com
Vegan Cheese Sauce
1 cup raw cashews
2 cups water
1 cup nutritional yeast
1/4 cup arrowroot powder
1 T carrot powder
1 t beet powder
1 t paprika
1/2 t turmeric
1/2 t kelp powder
1/2 t Himalayan sea salt
1/4 t freshly ground black pepper
1 can (4 oz.) chopped green chiles
Combine all the ingredients except the green chiles in a blendtec blender and blend until smooth. Pour into a skillet set over medium-low heat, add the green chile peppers and while stirring it will thicken to a nice cheesy consistency. Use in Portobello Mushroom Burritos. ©Janice Moreland http://thekitchentwist.com
Pico de Gallo with Avocado
2 Roma tomatoes, diced small
4 green onions, finely chopped
1 cup finely chopped cilantro
1 avocado, diced
Juice of 1 large lime
Combine all ingredients together in a small bowl. Use to garnish the Portobello Mushroom Burritos. ©Janice Moreland http://thekitchentwist.com
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Category arrowroot powder, avocados, beets, black beans, black pepper, carrots, cashews, cilantro, coriander, cumin, green chiles, green onions, Himalayan sea salt, jalapeños, kelp powder, lime juice, nutritional yeast, onions, paprika, portobello mushrooms, quinoa, red bell pepper, Roma tomatoes, salsa, salsa, turmeric, whole wheat tortillas | Tags: avocado,black beans,garlic,herbivore,Himalayan sea salt,jalapeños,kitchen twist,main dish,mexican,mushroom,mushrooms,nuts,pico de gallo,raw,red bell peppers,the kitchen twist,the twist,tomatoes,twist,vegan,vegan cheese,vegetables,vegetarian,whole food,whole wheat | No Comments
April 15, 2013 by Janice Moreland
Wheat-free, soy-free, dairy-free, corn-free, gmo-free, gluten-free, refined sugar free….. How free can we be! Here is the freest brownie recipe I could create. Leave the walnuts out and these would be nut-free as well! Enjoy the newest free recipe at The Kitchen Twist!
It turns out that all the bad things commonly attributed to non-raw chocolate bars, such as cavities, weight gain and diabetes, are actually caused by the dairy, sugar and others fillers added to the dark chocolate. Health benefits of chocolate when it is in the form of raw cacao beans, butter, nibs and/or the powder include; weight loss (because of its high chromium and coumarin content), prevention of cavities (theobromine actually kills streptococci mutans one of the strains of bacteria that cause tooth decay) and regulation of blood sugar which is beneficial for diabetes (chromium can naturally regulate blood sugar). Also raw cacao benefits the heart and the entire cardiovascular system as a whole.
Cacao is the highest whole food source of magnesium, which also happens to be the most deficient mineral in the diet of modern cultures. Magnesium relaxes muscles, improves peristalsis in the bowels and relaxes the heart and cardiovascular system. The dark chocolate antioxidants have been clinically proven to literally dissolve plaque built up in the arteries which helps in reversing heart disease and causes naturally lower blood pressure.
Adukis are one of the highest protein and lowest fat varieties of bean. Full of fiber they are perfect for making smooth brownies. Hemp seeds contain all the essential amino acids making them a complete protein and an amazing addition for people on a vegan diet.
You will reap various benefits with the use of the doTERRA essential oil, depending on which one you choose to use. Here are a just a few benefits of the various choices of oils.
Wild Orange: Helps with anxiety, digestion, menopause, nervousness and depression.
Citrus Bliss: Helps with depression, eating disorders, the immune system and is calming.
Lemon: Helps with depression, is antifungal, antiviral, is an antioxidant, and invigorating.
Cinnamon: Helps with circulation, colds, digestion, infections, rheumatism and flu.
Clove: Helps with digestion, intestinal parasites, bad breath, and memory deficiency.
Flourless Fudgey Brownies with Frosting
1 can (15 oz.) aduki beans, undrained (Eden brand)
1 small apple, cored
1 avocado, pitted and flesh scooped out of the peel
1 cup raw cacao powder
1 cup hemp hearts (shelled hemp seeds)
1 cup coconut sugar
1/4 cup chia seeds
2 t vanilla extract
1 T baking powder
1/2 t baking soda
1/2 t Himalayan sea salt
1 cup walnut halves (optional but very yummy)
Preheat oven to 350° F. Grease a 9″x13″ pan with coconut oil, set aside. In a food processor, purée aduki beans and apple. Add the avocado and process. Add the remaining ingredients, except the walnuts, to the food processor and blend well scraping down the sides occasionally. Add walnuts to the mixture and pulse a few times into the mix. Spread mixture into prepared pan and bake for 60 minutes. Let cool completely. Frost with the following recipe to finish. ©Janice Moreland http://thekitchentwist.com
This frosting recipe was inspired by something I found online and decided to share my version of it here.
2 ripe avocados
1/4 cup raw cacao powder
1/4 cup raw honey or agave nectar
1/8 t Himalayan sea salt
1 t vanilla extract
4 drops doTERRA wild orange, citrus bliss blend, lemon, cinnamon, clove or other doTERRA essential oil*
Whirl all together in a Blendtec* Blender until smooth. Use to frost the brownies after they have cooled.
*Note: Do not use another brand of essential oil which advises on the bottles to not take internally. These other essential oil brands have harmful fillers in them that will make you very ill if eaten.
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Category aduki beans, apples, avocados, baking powder, baking soda, cacao powder, chia seeds, cinnamon, citrus bliss, clove, coconut palm sugar, hemp seeds, Himalayan sea salt, lemon, vanilla extract, walnuts, wild orange | Tags: aduki,apple,avocado,beans,cacao,chia,chocolate,cinnamon,coconut sugar,dessert,doterra,essential oil,gluten free,healthy,hemp,herbivore,Himalayan sea salt,honey,kitchen twist,Lemon,snack,the kitchen twist,the twist,twist,vanilla,vegan,vegetables,vegetarian,walnuts,whole food,wild orange citrus bliss | No Comments
March 5, 2013 by Janice Moreland
Key lime pie used to be one of my favorite desserts. These days I don’t tend to eat much dessert but I certainly remember key lime pie with fondness. I gathered all the creative juices I have and came up with a parfait version that is health promoting and delicious! As it turns out, chia lime parfaits are not only dairy free and egg free it is also wheat free, soy free, gluten free and absolutely wonderful! These makes up very fast and easy, it is delicious food with a nutritious twist at its best.
Chia lime parfaits have a ton of health benefits, more than I could possible mention here but here are a few healthy reasons to make these the next time you crave a fun and sweet treat.
The lime is famous for being a cure of scurvy, the disease which is caused due to a vitamin C deficiency and characterized by frequent infections with cough and cold; cracked lips, ulcers in tongue and mouth with swollen and bleeding gums. Other benefits of this little green citrus fruit are that it keeps the skin shining and reduces body odor, it aids digestion and helps solve constipation. Limes contain special compounds with detoxifying properties which help heal peptic and oral ulcers. Limes can help heal gout through its antioxidants and detoxifiers. They can assist in weight loss if enough are eaten. Since they are very high in potassium they are very effective in removing toxic substances throughout the urinary system, stopping prostate growth in men and clearing calcium deposits in the urinary tract system. They also assist in curing arthritis, rheumatism, prostate and colon cancer, diabetes, fatigue, heart disease and more. Using certified pure, therapeutic grade lime essential oil greatly enhances all of the health promoting properties of lime.
Chia seeds were an important energy source for Mayans, Incas and other ancient cultures, and remain a dietary staple in many South and Central American countries. Just 1 tablespoon of chia seeds contains 5 grams of fiber, 3 grams of protein, 2282 mg of Omega 3 and 752 mg of Omega 6 fatty acids! A significant concentration of fiber combined with their ability to absorb 10 times their weight in water also makes chia seeds excellent for maintaining regularity. This fiber content also helps normalize blood glucose levels by slowing the conversion of carbohydrates into sugar. Chia seeds contain respectable concentrations of potassium, calcium, iron, phosphorus and manganese. Chia seeds are extremely nutrient-dense, with one of the highest antioxidant concentrations of any known food! With an amazing nutritional profile, mild flavor, and impressive versatility, it’s hard to think of a reason NOT to incorporate more of these super seeds into your diet!
CHIA LIME PARFAITS WITH MANGO
For the Crumble:
1 1/2 cups almond meal
3/4 cup walnuts
9 Medjool dates, pitted
1 1/2 t vanilla extract
1 t stevia (Sweet Leaf)
1/8 t Himalayan sea salt
Combine all the ingredients in a food processor fitted with the “S” shaped chopping blade. Pulse and process until crumbly. Set aside
For the filling:
1 large avocado, pitted and peeled
1 (13.5 oz.) can coconut milk
Zest of 1 large lime
3/4 cup freshly squeezed key lime juice (or juice of about 3 large limes)
1/2 cup xylitol
4 drops DoTerra CPTG lime essential oil
1 t stevia (Sweet Leaf)
1/3 cup chia seeds
1 large mango, diced
Combine all except the chia seeds and mango in a blender and whirl until smooth. Add the chia seeds and pulse the blender enough to just incorporate the seeds into the mix. Pour a small amount into parfait glasses, top with a little of the crumble and then some mangoes. Repeat. Chill 1 or more hours. Serves 8. ©Janice Moreland http://thekitchentwist.com
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Category almond meal, avocados, chia seeds, coconut milk, dates, DoTerra Essential Oils, Himalayan sea salt, lime, Lime, lime juice, mangos, vanilla extract, walnuts, xylitol | Tags: almond,avocado,chia,dairy free,dates,dessert,essential oil,gluten free,Himalayan sea salt,key lime pie,lime,lime juice,nuts,pie,raw,soy free,the kitchen twist,the twist,twist,vanilla,vegan,vegetarian,walnut,wheat free,whole food,xylitol | No Comments
February 23, 2013 by Janice Moreland
Seitan is typically used as a meat alternative. Made from the protein-rich wheat gluten it is tasty and nutritious. It is fat free, starch free and easy to make. However it is ridiculously expensive when purchased pre-packaged and therefore I bring you a very robust and roasted flavored seitan and a fraction of the cost of what is available in the grocery stores. For a lighter version, tone down or eliminate some of the herbs and seasonings and/or use water instead of vegetable broth. This recipe is easy to flavor as desired with any combination of seasonings.
Seitan (correctly pronounced as say-TAHN) is a vegetarian food made from wheat gluten. Often called mock meat or wheat meat, it is made by dissolving the starch in wheat with water, leaving the gluten behind. The gluten is then cooked and eaten as a meat substitute. If you’re a vegetarian and you’re tired of tofu, try seitan. It’s cholesterol-free and very low in fat and sodium, and although it’s made from wheat, it’s also low in carbs. Even if you’re not a vegetarian, you can use seitan to replace a few red meat dishes every week to cut down on your intake of fat and cholesterol.
Often called “wheat meat,” seitan is very high in protein and amino acids and can have a dense and/or chewy texture like some meats. A serving of seitan provides more protein than two medium eggs and none of the cholesterol. Seitan has more plant protein than tofu, another popular meat substitute. Unlike tofu, seitan can be used by those with soy allergens and doesn’t tend to have a strong flavor of its own. Obviously those with wheat allergies will want to avoid seitan. Seitan is not only high in protein but also provides a considerable amount of B vitamins, iron, and other vitamins and minerals. It has no cholesterol and is very low in fat. Alone, it has very low sodium as well, but often times the seasonings and broth it is cooked in does add a bit of salt. Seitan is healthy on its own, but it can be prepared many different ways.
SEITAN IN A CROCKPOT
2 cups vital wheat gluten
1 t each of granulated garlic, ground ginger, ground sage, thyme leaves, marjoram, rosemary, savory, paprika
1/2 t each of turmeric, ground black pepper, kelp powder, cumin
1 1/2 cups vegetable broth
3 T Braggs liquid aminos
2 t sesame oil
4 cups vegetable broth
1/4 cup Braggs liquid aminos
1/2 t Himalayan sea salt
4 slices of ginger root
4 garlic cloves sliced lengthwise
Combine the wheat gluten with all the dry spices. Combine the wet ingredients and add them to the dry ingredients. Knead the dough several times to incorporate the dry with the wet ingredients and allow to stand for 10 minutes. Meanwhile, combine the broth ingredients in a 5 quart crockpot and turn heat to the high setting. Knead dough again about 6 to 10 times and form into a perfectly round shape and place in the crockpot with the broth. Cover. Heat on high for 6 to 8 hours. The seitan will have expanded and the broth will be flavorful and the consistency of a fine gravy. Remove, slice and drizzle seitan with the sauce from the crockpot. This can be used chopped in salads, casseroles, in wraps and sandwiches or seasoned and served in any way. Refrigerate or freeze any unused portions for later use. ©Janice Moreland http://thekitchentwist.com
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Category black pepper, Braggs amino acids, cumin, fresh ginger root, garlic, garlic powder, ginger, ground sage, Himalayan sea salt, kelp powder, marjoram, paprika, rosemary, sage, savory, thyme, turmeric, vegetable broth, wheat gluten flour | Tags: black pepper,braggs liquid aminos himalayan sea salt,cumin,garlic,ginger,gluten,herbivore,kelp,kitchen twist,main dish,marjoram,paprika,rosemary,sage,savory,side dish,the kitchen twist,the twist,thyme,turmeric,twist,vegan,vegetable broth,vegetarian,wheat,whole food,whole wheat | No Comments
February 8, 2013 by Janice Moreland
When I was growing up it was clear that my father loved strawberries. Anything and everything that contained strawberries, I knew Dad would love it. These days, I remember Dad when I serve up something with strawberries and this is no exception. He would have loved this smoothie and I’m sure you will love it too. Enjoy this guilt-free smoothie either as a breakfast beverage, or served up in very small stemware as a “dessert appetizer” at your next gathering with friends or family.
Just one cup of strawberries contains over 13% of your dietary fiber needs which helps keep digestion regular and lowers blood pressure. They are full of antioxidants which give them their red color and they fight against inflammatory disorders such as osteoarthritis and asthma. Thanks to their high vitamin C content, folate and other properties, strawberries a delicious defense against potentially cancerous cells. They promote healthy eyes, a healthy immune system and are full of minerals especially manganese which helps fight the battle against free radicals and oxidative stress and lessens cellular inflammation. Strawberries are great for building and maintaining healthy bones and they even help to keep teeth pearly white.
Coconut water contains electrolytes and minerals to replenish hydration levels in the body. It is composed of many naturally occurring bioactive enzymes which help digestion and metabolism and despite being very light it’s mineral content is impressive. Coconut water contains calcium, iron, copper, manganese, magnesium, zinc and more potassium than bananas. It also contains lots of phytonutrients and several B-complex vitamins and folate and even a small amount of vitamin C.
STRAWBERRIES AND CREAM SMOOTHIE
14 oz. coconut water
2 cups fresh organic or frozen strawberries
1/4 cup xylitol
1 T fresh squeezed lemon juice
1/2 t stevia
1/2 t vanilla extract
1 1/2 cups cashews
lemon wedge garnish (optional)
Mint sprigs garnish (optional)
Blend all ingredients except the cashews in a Blendtec blender. Remove 1/3 cup from blender. Add the cashews and blend thoroughly. Pour into 2 to 4 cups. Swirl reserved mixture into each cup. Garnish with lemon wedges and mint sprigs if desired. ©JaniceMoreland http://thekitchentwist.com
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Category cashews, coconut water, lemon juice, lemons, mint, Stevia, strawberries, vanilla extract, xylitol | Tags: appetizer,beverage,breakfast,cashews,coconut,herbivore,kitchen twist,Lemon,main dish,mint,nuts,raw,smoothie,stevia,strawberries,the kitchen twist,the twist,twist,vanilla,vegan,vegetables,vegetarian,whole food,xylitol | No Comments