vegan, gluten-free, raw adaptable, makes 2 servings or 1 big bowl if you're hungry

I’ve been absolutely addicted to this happy bowl of explosive flavor bliss. It has been the perfect lunch and body fuel after my morning workouts, so I wanted to share it with you. Especially if you might think veggies and quinoa equates to boring and more boring.

Contrary to popular belief, quinoa is not actually a grain, but the seed of a plant, Chenopodim, which is related to spinach and swiss chard.  The many nutritional aspects make it so excellent for replenishing the body after a strenuous workout.  Quinoa contains all nine essential amino acids, making it a complete protein source (meat eaters take note). It’s very high in iron, manganese, magnesium, fiber, riboflavin, various antioxidants, vitamin E, and the omega fatty acids our brains need. Really, quinoa is one of those things that has practically a perfect nutritional profile.

Take all this power, add raw veggies and herbs, and you have something spectacular! The best thing about this recipe is that it doesn’t even have to be a “recipe”. You use whatever favorite veggies and herbs you have on hand. The key to the yummiest outcome is building flavor from the beginning on through the final toss of the dish. Nothing does a better job of that than adding aromatics like garlic and shallots, and then plenty of fresh herbs to finish. Dried ones work well too. I really love the hearty Italian flavor that oregano adds here (just make sure the dried herbs haven’t been in the pantry for 5 years).

Most all ingredients in this dish are raw, except for the quinoa.  I use packaged ready-sprouted quinoa, but opt to heat it through because the flavor and digestibility works better for me. Using a low sodium, organic, and home made vegetable broth adds a great flavor layer.  You can certainly choose to soak and sprout quinoa on your own for a raw application, just be sure to plenty season it.

Prepare the quinoa:

1/2 cup sprouted quinoa
1 cup vegetable broth
1 tsp dried oregano
1 tsp minced fresh garlic
1 tsp minced fresh shallot
1/2 tsp sea salt
pinch crushed red pepper

Combine all ingredients in a small saucepan and bring to a light boil. Reduce the heat to lowest setting, cover, and let simmer for 15 minutes until all liquid is absorbed.

Prepare veggies:

Thinly slice and layer into a large bowl:

1/2 cup baby bell peppers in assorted colors
1/2 cup shiitake mushroom caps
1/2 cup fennel bulb
1/2 cup halved grape tomatoes

When quinoa is ready, tumble over the top of the layered veggies. Allow to sit for about 5 minutes. Then add:

1/2 cup chopped parsley
1/2 cup chopped fresh basil
1/4 cup chopped fresh dill
1/4 cup chopped fennel fronds

Toss thoroughly and enjoy, enjoy, enjoy!

<3, JMK

raw & vegan adaptable, makes 6

My Greek husband is not a fan of stuffed peppers – in the traditional Greek, or otherwise method.  Honestly, rice or meat stuffed peppers have never appealed to me either, so I took the liberty to try something much more fresh and flavorful.  These did not disappoint.

As far as the family guinea pigs were concerned, it was the stuffing that was the star of this presentation. The peppers were just a vehicle to serve it. But I happened to think the peppers were just perfect, and how could you overlook those carnival happy colors?

I used ready sprouted quinoa (available at health food markets), and soaked it in hot water in a covered bowl for about 40 minutes until tender. You can cook quinoa according to package instructions, or keep it “raw” by soaking it for 24 to 26 hours, allowing it to sprout. The texture will be firmer to the bite and have a more “earthy” taste.

I also opted to roast the peppers conventionally rather than dehydrate them. For me, it does my stomach and taste buds better. Alternatively, you can pop them in the dehydrator after drizzling with olive oil, at 115∘until they’re soft but still hold their shape, about 6 hours.

Lastly, this recipe includes goat’s milk feta cheese. If you are vegan, omit it.

Begin with:

3 medium sized bell peppers, in an array of colors if possible. Just don’t choose green.

Preheat the oven to 375∘F. Halve the peppers lengthwise and remove the seeds. Drizzle with extra virgin olive oil and a pinch of sea salt and rub it all evenly, from the backsides and throughout the cavity. Put them face down on a foil lined baking sheet and bake until soft but still retaining shape and bright color, about 15 to 20 minutes.

For the quinoa stuffing you will need:

1 cup quinoa, prepared as per package instructions or raw preparation
1 small zucchini, cut into small quartered chunks
4 oz. cubed goat’s milk feta
1/4 cup cured black olives, pitted and chopped
1/2 cup fresh chopped parsley
1/4 cup fresh chopped oregano
1/4 cup fresh chopped dill
1/4 cup fresh chopped chives
1 tbs extra virgin olive oil
1/8 tsp cayenne pepper
juice of 1 lemon + 1 tsp lemon zest
sea salt and fresh black pepper

To garnish & serve:

extra virgin olive oil
parsley sprigs
pinch sweet ground paprika

Assembly:

Combine all quinoa stuffing ingredients in a large bowl. Season to taste with sea salt n pepper. Gently toss until all seasonings and herbs are evenly combined.

Spoon quinoa mixture into each pepper. Arrange on a plate, drizzle with extra virgin olive oil and a sprinkling of paprika. Garnish with parsley sprig and serve.

<3, JMK

Raw vegan, gluten-free, serves 4 sides or 1 all day long :)

This is a VERY addicting salad that will definitely get you into the spring season spirit.

Until today, we in Central Florida have lately been spoiled with temperatures that are more like early summer than late February or early March!  So this has been a wonderful light-weight but satisfying salad that I’ve been grazing off of during these warm days while getting my new garden started. It has a nice combo punch of crisp, cool, tangy, sweet, nutty, salty, and of course licorice-y.  Did I mention that I have a full blown fennel addiction?  I never buy celery anymore. For anything that calls for celery, I’m all in with fennel instead. Happily.

Textures – that is, the shape and size of the cuts of veggies matters. It really governs the flavor intensities and the entire flavor balance of a dish. In this salad, the fennel, green apple, and red onion are sliced mandoline thin. This keeps them from overpowering one another and creates a light, cool, crispness. I also prefer young, smaller fennel to larger bulbs. They’re much sweeter and milder.

First, thinly slice or use a mandoline:

1 medium sized fennel bulb, or 2 small bulbs
1/2 small Granny Smith apple
1/2 small red onion

Place into a bowl.

Coarsely chop:

1/2 cup of shelled pistachios and
a handful of fennel fronds and parsley

Finely mince:

1/2 of a seeded jalepeño or serrano pepper.

Add remaining ingredients to bowl. Finally, squeeze over the juice of a small lemon, drizzle lightly with extra virgin olive oil, and season to taste with a delicate sea salt (such as fleur de sel), and white pepper. Toss well and serve.

<3, JMK

{ just a bite to start the week }

{ raw vegan, gluten-free }

When I see fresh English sweet peas, shoots, and greens at the market, it’s always a great indicator of spring making its arrival.  I literally just grabbed up a pint of peas and some pea greens this morning and whipped up this quick and easy amuse bouche.

Some of you have asked me why I don’t tend to give the exact recipes on Amuse Bouche Mondays.  Well, it’s mostly because (#1) I intended for these Mondays to be a sort of fun and informal “just a bite to start the week” and, even more the case, (#2) rather than plan or “design” the amuse in advance, I like to open my pantry and refrigerator on the very morning and challenge myself to what I can come up with relatively quickly.  Preparing raw food has quite a reputation of being time intensive, but does it always have to be?  This is a fun way to sort of be spontaneous, and it’s great practice in creativity.   This is not to say I never think up stuff in advance.  I do.  I just write it down in my notebook, and if the appeal sticks, I will do what prepping needs to be done.  In this case, the taro chips had to dehydrate for a few hours, but you can serve these mashed peas with pretty much any vehicle you fancy.

For this little amuse, the taro chips were made by slicing the whole root with a hand-held mandoline.  Then I salted them, sprayed them with olive oil, and dehydrated them for about 3 hours.  With a large mortar and pestle, I mashed the peas with a little bit of extra virgin olive oil, some chopped mint, a touch of curry powder, a sprinkling of sea salt, and a pinch of cayenne. That’s all.  So easy, so delicious.  The peas are delicate and sweet and really brighten up with the contrasting flavors of the mint, curry, and cayenne.

<3, JMK

{ raw vegan, gluten-free, serves 2-4 as appetizer }

One of the easiest, most brilliant ways to introduce yourself or anyone to raw foods is to mimic a fried food preparation. All of the texture, flavor, crunch, heartiness, and messy fingers exist plentifully without any of the health consequences like clogged arteries, high cholesterol, high blood pressure, and obesity.  Not only that, all of the vitamins, minerals, and digestive enzymes are intact to nourish your body the best way possible.

There’s a plethora of choices when it comes to what vegetables to use for a “fritto misto”.  The key is to make sure that they’re not too thick and cut uniformly so that their sizes and weights allow them to crisp up evenly.  And what fun would finger food be without a delicious dipping sauce?  Meyer lemons are abundant this time of year and I’m IN LOVE with them.  They taste like a cross between a lemon and an orange.  Fair warning…this tahini sauce blended with meyer lemon juice, basil, and garlic is incredibly addicting.  Use it on everything!

To prepare the “fritto misto”:

2 cups cauliflower florets, sliced about 1/4″ thick
small bunch thin asparagus, trimmed
1/2 large fennel bulb, sliced thin (about 1 cup)
6 green onions, trimmed and cut into halves
juice of 1/2 lemon
extra virgin olive oil
1 cup golden flax meal
1 tsp dried thyme
1/2 tsp dried rosemary
1/2 tsp finely minced garlic
1 tsp sea salt + 1/2 tsp
freshly ground black pepper
pinch of cayenne

Put the vegetables in a large bowl, squeeze over lemon juice, sprinkle with 1/2 tsp sea salt, carefully toss to coat and allow to marinate for 1 hour. Meanwhile, in a separate bowl combine the flax meal, 1 tsp sea salt, thyme, rosemary, garlic, cayenne, and black pepper. Mix with a fork until well blended.

Drain off any excess liquid from the vegetables and drizzle them liberally with extra virgin olive oil. Take about 3 to 4 veggies at a time and completely coat them in the flax meal mixture, then place on lined dehydrator trays. Dehydrate at 115 degrees for about 4 to 5 hours, or until the veggies reach desired crispness.

Meyer lemon basil tahini:

1/2 cup raw tahini
1/2 cup packed fresh basil
juice of 1 meyer lemon
small garlic clove
1/2 tsp sea salt
cold water for thinning

Blend all ingredients in a food processor. Use the water to thin as necessary, until the tahini sauce is smooth and creamy.

<3, JMK

{ just a bite to start the week }

{ raw vegan, gluten-free, macrobiotic }

Around the time I was diagnosed with Crohn’s disease in 2003, I delved into the world of macrobiotics.  By short definition, the philosophy behind macrobiotics follows the yin and yang principal of balance.  A macrobiotic diet characterizes foods with properties such as hot or cold, acid or alkaline, constrictive or expansive, calming or stimulating.  It’s a rather simple logic that brings you back to basics, and I’ve since carried on many components of macrobiotics into the raw foods lifestyle and the way I prepare food today.

A dominant feature in macrobiotics is the use of fermented foods such as miso, pickles, soy sauce, and umeboshi plums, which are extremely alkaline to the body.  Why is alkalinity important?  A simple test of the pH levels of our bodily fluids can tell quite a bit of how well we’re doing, what the foods we’re eating are doing to us, and how closely we’re mingling with disease.  Disease occurs in  a highly acidic environment, so the ideal balance to maintain is a 3 to 1 ingestion of alkaline and acidic foods.  Click here for more information and food designation.

{ zucchini cut 1" x 1" }

Now I happen to love salty, fermented foods.  Hand me a pickled radish over a cookie.  This also explains why I’m so attracted to Asian food, specifically Japanese (also the origin of macrobiotics) and this zucchini pavé has a decidedly Japanese twist.

{ whole umeboshi plums with shiso }

I made these mini pavés by cutting zucchini into 1″ x 1″ thin, bite-sized slices, then salted them, misted them with olive oil and let them sit pressed between paper towels and a heavy skillet for about an hour.  For each pavé, 4 pieces of the zucchini were layered with nori, finely minced scallion and pickled daikon, and topped with basil and sesame seeds.  The accompanying sauce is made with sweet white miso, umeboshi plum, shiso, lemon infused olive oil, and ginger blended together in a food processor.

<3, JMK

{ raw vegan, gluten-free, makes 1 generous portion or 2 sides }

It may be November, but here in Florida it still feels like summer.  While most are seeking autumn and winter recipes to keep warm, anything light and refreshing is still welcome around here.

This may seem more of a spring-time salad, but here in Central Florida I’m still seeing some great asparagus and Georgia vidalia onions around the markets.  Both of them make perfect dehydrator “roasting” vegetables, and a pretty hearty salad.

Salad ingredients:

1 bunch baby vidalia onions with green tops (green onions will work too)
1/2 lb green asparagus, bottom third trimmed
large bunch of fresh chervil
4 small yellow heirloom tomatoes, quartered
extra virgin olive oil
sea salt
freshly ground black pepper

Quarter the onion bulbs, and cut the green stalks into thirds.  Spread onions and asparagus on lined dehydrator trays.  Drizzle with extra virgin olive oil, and sprinkle with salt and pepper.  Dehydrate for about 4 hours at 115 degrees, or until vegetables are tender. Put chervil in a shallow serving bowl. Add the onions, asparagus, and tomatoes, and spoon over the dressing.

Dressing:
1/2 cup extra virgin olive oil
1/4 cup walnut oil
1/4 cup white wine vinegar
2 tsp dried tarragon
1/2 tsp sea salt
1/4 tsp freshly ground black pepper

In a small bowl, whisk to combine all ingredients. Spoon over salad.

<3, JMK

{ raw vegan, gluten-free*, serves 2-4 as appetizer }

There’s nothing quite like warm, marinated, “roasted” mushrooms fresh out of the dehydrator.  Which sounds peculiar in a way, since the first thought of dehydrated mushrooms may remind you of the packaged and shriveled specimens that need liquid to give them life.

That isn’t the least bit true in this case. When mushrooms are “cooked” in a dehydrator, they rival the flavor of a slow simmered stove top sauté.  They have less moisture and more flavor intensity. Portobellos are known to be an awesome meat substitute, but they really stand on their own delicious integrity just fine. So dehydrating them is the perfect way to create a beefy-style carpaccio.

Bocconcini, being small little balls of mozzarella, have been reinvented as a cashew based “cheese”.  Freshly grated horseradish gives it a really nice kick and pairs well with the sweet baby beets.

For the mushrooms:

2 large portobello mushroom caps, gills removed
1/3 cup madeira wine
1/3 cup extra virgin olive oil
1/3 cup nama shoyu*
2 cloves garlic, finely minced
1 tbs sherry vinegar
1 tsp herbs de provence
1 tsp freshly ground black pepper

*for gluten-free preparation, omit nama shoyu and substitute with 1 tsp sea salt

Whisk together marinade ingredients in a bowl. Place mushroom caps in an airtight plastic bag and pour over marinade. Seal, and evenly marinate for at least 2 hours.

Place caps on lined dehydrator trays and dehydrate at 115 degrees for 4 hours. Remove, and thinly slice into strips.

For the beets:

8 baby beets, quartered
1 tsp good balsamic vinegar
1 tsp extra virgin olive oil
1/2 tsp sea salt

In a small bowl, sprinkle the beets evenly with the sea salt and let sit for an hour. Add vinegar and olive oil, turn to coat, and spread beets onto lined dehydrator trays. Dehydrate at 115 degrees for 4 hours, until vinegar has reduced and beets are glazed.

For the bocconcini:

1 cup soaked cashews
1 tbs freshly grated horseradish (or to desired strength)
1 garlic clove
1 tsp lemon juice
1 tsp nutritional yeast
1/2 tsp sea salt
1-2 tbsp cold water, for thinning

Place all ingredients in food processor and blend until as smooth as possible. Slowly drizzle in cold water as needed to smooth the mixture, but it should still be thick enough to form 1 1/2″ round balls. Refrigerate the mixture for about an hour before forming bocconcini with your hands.

To assemble:

Arrange the mushroom strips on a serving plate. Spoon over any excess marinade if desired. Sprinkle over some arugula drizzled with olive oil and sea salt (optional), followed by the baby beets and bocconcini, and serve.

<3, JMK

raw vegan, gluten-free*

I don’t think I’ve met a single person who isn’t impressed with the exotic flavors of Thai cuisine.  And what’s one of the easiest, most healthful ways to bring many of its flavor components together in a single bowl?  A big, green, crisp, refreshing salad!

If you’re really hungry, this recipe will make more than enough…and just enough for two.  You may possibly end up eating the dressing with a spoon, or adding more and more to the salad.  The bonus?  You can have your creamy dressing, eat as much as you want, AND know you’re getting loads of benefits like calcium, iron, riboflavin, manganese, magnesium, and vitamin E.  And that’s just for starters.

For the coconut-almond curry dressing:
1/2 cup soaked almonds
1/2 cup fresh young coconut meat
1/2 cup water
juice of 1/2 lime
1 tbsp agave
1/2 tbsp chopped fresh ginger
1/2 tbsp nama shoyu*
2 tsp yellow curry powder
1 tsp omeboshi plum vinegar
1/2 tsp chopped garlic
1/2 tsp sea salt
1/2 tsp chopped lemongrass
1/2 tsp seeded and minced Thai or serrano chili (or to your heat preference)
1 kaffir lime leaf

* For gluten-free preparation, omit nama shoyu and replace with sea salt.

In a Vita-Mix or food processor, first combine the almonds, coconut, and water until well blended. Add remainder of the ingredients and blend well until very creamy. Adjust any seasonings if needed.

For the big green crunchy salad:

3 cups shredded napa cabbage
3 cups loosely packed arugula
1 cup mung bean sprouts
1 cup julienned snow peas
1/2 cup thinly sliced and quartered English cucumber
1 finely sliced spring onion
handful chopped cilantro
2 tbs chopped Thai basil (other varieties will work too)
1 tbs chopped mint

1/2 cup chopped raw almonds (previously soaked)

Combine all ingredients in a large bowl, reserving the almonds.  Pour over desired amount of dressing and toss well.  Top the salad with chopped almonds and serve.

<3, JMK

raw vegan, gluten-free

This is easy to make and the pretty colors always bring out the “ooo’s and aah’s”.  It’s a great alternative from the usual bowl of salad, and has even converted die-hard beet haters to succumb.

It’s very helpful to use a mandoline to make the paper thin slices of beets, artichoke, onion, and garlic.  Horseradish root is easy enough to find at most supermarkets.  Use caution when grating it or you’ll get a sinus and eyeball blast that’ll send you to the moon! Use as much or as a little as you prefer.

Fig balsamic vinegar is so yummy and really compliments the sweetness of the beets, while creating a neat contrast to the peppery cress and garlic.  You should be able to find it at Whole Foods or a gourmet food market.  Use a good quality aged balsamic vinegar if you can’t find the fig.

For the salad:

1/2 each medium sized golden and red beets, thinly sliced
1 fresh artichoke
red onion sliced very thin
1 bunch fresh watercress
1 elephant garlic clove, sliced paper thin
hemp oil
handful fresh basil
1 lemon
sea salt

Place the thinly sliced garlic on dehydrator trays, sprinkle with a little sea salt, and dehydrate at 110 degrees for about an hour or until crisp.

Remove all tough outer leaves from artichoke and discard. Reserve softer leaves for another use in an air-tight container and drizzle with lemon juice (to prevent oxidation).  Remove bristly choke with a spoon, cut the artichoke base (heart) in half and slice very thin.  Immediately transfer thin slices to a bowl, drizzle with lemon juice, and sprinkle with sea salt. Let this marinate while preparing the rest of the salad.

In a food processor, blend the basil and about 3/4 cup hemp seed oil.  Toss the cress with the basil-hemp oil in a bowl and sprinkle with sea salt.  Transfer to the center of a large plate, making a mound.  Arrange the beets, red onion, and artichoke slices alternatively around the watercress.  Sprinkle with sea salt.

For the horseradish cream:

1/2 cup soaked raw cashews
lemon juice
freshly grated horseradish root
sea salt
cold water to thin

Blend the cashews, a squeeze of lemon juice, about 1 teaspoon of sea salt, and 1 tablespoon (or to your liking) of grated horseradish root.  Drizzle in water to thin to a creamy dressing consistency.  Check and adjust for seasoning.

To finish:

Spoon over desired amount of horseradish cream around beets and artichokes.  Randomly arrange desired amount of garlic chips over carpaccio (these can vary in strength and bite, so test them first).  Drizzle cress with fig balsamic.

<3, JMK