Apple Crisp (vegan)

Apple Crisp After Baking

Desserts are often high in sugar and fat.  This cobbler takes advantage of all the delicious apples we can grow here in Buffalo, while keeping things low-fat and low sugar.  Go picking or pick up some fresh apples from your farmers market.  Get more than you think you'll need, they last a long well in cold storage (and it's 1/3 the price you'll pay in the store).

Apple Crisp (made without DAIRY!) for a 9x13 pan

Ingredients for Filling:

8 apples (about, use as many as you need to fill the pan): use an apple peeler if you have one

Citrus juice (you can use lemons or orange juice)-about the squeeze of 1 lemon/orange or drizzle juice on apples to prevent browning

2 tsp cinnamon

2 tbsp honey

Instructions:

Mix the above into a bowl and the place apples into a 9x13 pan

Pour 2-3 tbsp of apple cider into bottom of pan (to coat bottom of pan)

Ingredients for Topping:

2 cups rolled oats (organic preferred)

1 cup whole wheat flour (can be replaced by more oats if gluten free)

1/4 cup honey

2 tbsp coconut oil (organic)

2 tsp cinnamon 

Instructions:

1. Mix topping and place on top of apples
2. Preheat oven to 375
3. Cover with foil and bake for 1 hour (until bubbling), remove foil for 10 minutes to brown up

Enjoy!

Nutritional Benefits in this Apple Crisp (whole pan serves 10-12):

Apples: high in fiber and vitamin C (whole pan has 160% Vit C) high in potassium 

Oats: high in calcium, fiber, and helps to maintain blood sugar levels

Cinnamon: aids in blood circulation

Coconut oil: cholesterol free 

*totals in entire pan:
28g fat 

70 g sugar from honey

112 g carbs from oats (8g sugar)

12 g fiber from oats (much more depending on quantity of apples used)

Slammin' Salsa!

If you currently have an overabundance of tomatoes from the garden, the farmers market, or a CSA share-make SALSA!

 Salsa is high in nutrients and has zero fat! Great as a salad dressing, as a topping on fish, or to spice up your burritos, salsa is not just for chips!

Grab some of those in season green and banana peppers and get going! **Did you know green peppers are packed with Vitamin C, a vitamin that helps you heal?

**You Have To Peel Those Tomatoes:

The most annoying thing about making salsa is you have to peel those tomatoes.  To do so: 

1. Bring a pot to a boil.  
2. Mark the bottoms of each tomato with an X shaped slash (you can do this as you place them into the pot)
3. Drop in tomatoes for about 2-3 minutes, or until you see skin just start to peel
4. Take them out and place into a cold ice bath to stop cooking
5. Peel skins off

-Alternative: you can freeze tomatoes with skin on.  When you are ready to use them, the skins will peel right off while slightly thawed

Ingredients (recipe is easily doubled or tripled depending on how many tomatoes you have!):

• 10 cups (about 6 pounds) tomatoes (peeled)
• 2 c of chopped banana peppers or hotter peppers depending on your taste (wear gloves)
• 5 c of chopped green or assorted red and green peppers
• 4 cups of onions (about 1.5 pounds)
• 3 cloves garlic
• 1.5 tbsp salt
• 3/4-1c apple cider vinegar (depending on how juicy watery your tomatoes are-if they are very juicey like ours, reduce the amount of vinegar or your salsa will be too soupy)
• optional: 1 tsp hot sauce

Directions (makes about 9 pints)

1. Place all of the above ingredients into a pot and bring to a boil for about 10 minutes
2. If canning: pour hot salsa into hot jars.  Place into a hot water bath for 15 minutes.

**recipe adapted from Ball canning recipe

*Use as a heart healthy topping for seafood or chicken

Nutritional Benefits:
Tomatoes: High in Lycopene, an anti-oxidant that prevents cancer
Peppers: High in Vitamin C, promotes healing and disease prevention (196% of daily needs!-1 cup has more than 2x's the amounts of an orange)

Garlic: Anti-inflammatory and aids in blood circulation/cardiovascular health
Apple Cider Vinegar: lowers blood sugar levels, can aid in heart health/blood circulation/lowering blood pressure

Roasted Indian Spiced Cauliflower

It's officially fall-cauliflower is coming into farmer's markets and grocery stores.  Cauliflower is a vitamin packed food which is great for healing! It's a cruciferous vegetable.  Other veggies in this group are: cabbage, broccoli, kale, and collard greens. This group of vegetables are linked to cancer fighting compounds and are suggested to be consumed 4-5 times a week. The anti-oxidants in cauliflower help aid in fighting all kinds of infection, while it's anti-inflammatory properties help to reduce inflammation in the digestive tract and cardiovascular system.  Eating anti-inflammatory foods are great for those with periodontal disease or other infections.

Nutritional Information for 1 cup of raw cauliflower:
Vitamin C-86% of your daily needs (DN)
Vitamin K-21% (an anti-inflammatory vitamin)
Folate-15% (linked to brain and nerologic function and formation for developing brains)
Fiber-2g
Protein: 2g
Calories: 27
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=13

Roasted Indian Spiced Cauliflower

Ingredients:

1 head of cauliflower

1 tsp garam masala

1 tsp cumin

1 tsp tumeric

1/4 tsp cayenne

2 pinches of salt (about 1/4-1/2 tsp)

1 tbsp of oil (canola, olive, or coconut)\

Raw with spices

Directions

1. Preheat oven to 375
2. Wash and cut cauliflower into florets
3. Mix above together in a large bowl
4. Place on a roasting pan or cookie sheet
5. Roast for about 15 minutes, stirring/flipping once 1/2 way through (once you begin to smell it, it's probably finished)
6. Enjoy!

   

   Roasted Indian Spiced Cauliflower

**You can also saute this on the stove if you'd like to not cook as long (increased health benefits by less cooking)

Additional Health Benefits of this recipe:
Tumeric: Highly anti-inflammatory-used to decrease swelling topically or internally
Cayenne: Increases blood circulation and stimulates digestion

White Bean Dip

Interested in a dip with no added fat and full of protein?! This one is it! You can change the herbs based on the season.  We like making our own beans.  Super easy and much less expensive

White Beans/Cannellini Beans-must be soaked before cooking

How to make your own beans:

-soak any bean for 4-8 hours

-beans are best cooked in a pressure cooker if you have one (they're a great investment!).  It only takes 10 minutes to cook in a pressure cooker, vs 1 1/2 hours in a traditional pot.  They taste so much better than canned and are much less expensive.  They freeze really well too, so make extra and freeze the rest for days when you want chili, soup, beans and rice, or any other yummy bean dish!

Ingredients:
3 c cooked white beans

1 or 3/4 lemon-entire lemon if using a Vitamix or zest and juice of lemon if using a food processor 

3 garlic cloves

1/2 c basil or fresh green herb of choice (like parsley)

2 tbsp of extra virgin olive oil  (optional-not necessary)

Salt/pepper to taste

Put all of above in blender/food processor except oil

Blend

Drizzle in oil until desired consistency is reached

Season with salt & pepper
Serve with your favorite veggies, pita, or as a sandwich spread!

Nutritional Benefits:
White Beans: almost fat free, no cholesterol, packed with protein & fiber, high in potassium, calcium, & iron-this food packs a punch for healing those gums and muscles!
Lemon: Vitamin C
Garlic: anti-inflammatory, aids in blood circulation, andincreases immune health
Fresh herbs: calcium

In entire recipe:
calories: 600 calories (plus 240 cal if oil added)
fiber: 30g (wow!)
fat: 6g (plus 28g if 2 tbsp oil added)
Carbohydrates: 102 g
Protein: 36g
Iron: 60%
Calcium: 24%
Potassium: 1500 mg (wow!)

Peanut Butter Banana "Ice Cream": Nondairy, No Sugar Added, Instant Cold Treat!

It's late at night, but you want a cold and sweet treat.  You feel that you shouldn't be eating cookies, ice cream, etc.  How about a fruit whip that tastes just like ice cream?

How To Make It:

• 2 frozen bananas
• 1/2 tbsp. both organic peanut butter 
• 1/2 tbsp. raw cacao powder (if you want a little chocolate flavor)
• Blend-viola! No fussing, no added sugar, and a treat all will love! www.altmandental.com

This recipe makes enough for several people.  You can change it up with any frozen fruit

Quinoa Coconut Cookies

Quinoa Power Cookies: makes 18 small cookies

Looking for a healthy cookie you could actually give to the kids in the morning? No added sugar, full of protein and fiber! 3 cookies = 180 calories, 4g protein, 6 g fiber, 6g fat plus lots of vitamins!

Ingredients:

2 bananas

1 cup cooked quinoa (click here for directions on how to cook quinoa)

1/3 c rolled oats (we use organic whole oats)

1 c unsweetened reduced fat coconut flakes

1/4 c unsweetened dried tart cherries
1 tbsp cacoa powder (unsweetened/raw)
1 tsp cinnamon (heaping)
1/4 tsp salt

Directions:

-Mix together above ingredients

-Bake at 350 for 15 minutes or until slightly browned and cookies hold together (we bake our on a silpat to prevent sticking)
Before Baking:

After Baking (cookies don't spread):

T

These are the products we used in our cookies.  

They can be found in the organic section of most grocery stores.

*this recipe can be altered by the following:

-use other dried fruits such as cranberries, apricots, or raisins (these add sugar)

-chocolate chips or carob chips (the chocolate chips add sugar) can replace dried fruit

-chopped almonds can be added
-to decrease fat, replace dried coconut with more oats. Increase oats to 3/4-1 c oats depending on consistency
-can add 2 tbsp raw honey if recipe isn't sweet enough

Power Foods:
Bananas are high in Potassium which aids in blood pressure monitoring, muscle contraction, and keeps cholesterol levels in check.
Cacao powder: high in iron, magnesium, and antioxidants.  In its raw form the true benefits of cacao can be realized (vs. processed cocoa powder created under high heat where vitamins are damaged)
Oats: High in fiber, protein (yes they have a lot of protein!), and are a complex carbohydrate, which allows more time for the body to digest, keeping blood sugar levels from spiking
Quinoa: an ancient grain high  in protein and fiber.  Quinoa is gluten free
Tart Cherries: anti-inflammatory, be sure to get unsweetened (we dry our own when in season)

Nutrition Facts in each cookie (estimated)-if coconut was omitted calories/fat would be reduced
-60 calories
-2 g fiber
-1.2 g protein
-9 g carbohydrates
-2 g fat

Edamame-awesome snack full of protein

Looking for a high protein snack? Freshly picked edamame (soybeans). Packed with protein and super easy/fast to prepare. If you get yours from the freezer-blanch in boiling water for about 2 minutes, drain, and sprinkle with kosher salt. www.altmandental.com 

Nutritional Information:

serving size 1/2 c of shelled edamame provides 

-10g protein! 

-8 g fiber

-90 calories

Vegan Southwestern Black Bean Quinoa

Another delicious way to prepare quinoa. Make sure to soak and rinse your quinoa to help your body be able to digest this protein packed food! We soak ours for at least 3 hours. Food advice from www.altmandental.com

Following recipe from http://familyfocusblog.com/vegan-southwestern-black-bean-quinoa/

Makes 6 servings

Vegan Southwestern Black Bean Quinoa and Mango Medley Ingredients: 

One 15-ounce can black beans, no salt added, rinsed and drained

1 cup cooked quinoa (according to package directions)

1 cup frozen corn

1 small red bell pepper, chopped

1 cup chopped fresh mango

1/4 cup finely chopped red onion

1/2 cup chopped fresh cilantro (or 2 teaspoons dried)

1 small jalapeño pepper, seeded and finely diced

Juice from 1 medium lemon

1 ½ tablespoon extra virgin olive oil

2 garlic cloves, minced

1/2 teaspoon ground cumin

1/2 teaspoon chili powder

1/4 teaspoon ground turmeric

Vegan Southwestern Black Bean Quinoa and Mango Medley Directions:

Simple and easy to prepare!

1. Mix together the beans, quinoa, corn, pepper, mango, onion, cilantro, and jalapeño in a mixing bowl.
2. Whisk together the lemon juice, olive oil, garlic, cumin, chili powder, and turmeric in a small bowl. Drizzle over the quinoa mixture and toss to coat evenly. Refrigerate until serving time.

Nutrition Information Per serving (about 1 cup): Calories: 164, Carbohydrate: 27 g, Fiber: 7 g, Protein: 6 g, Total fat: 4 g, Saturated fat: 1 g, Sodium: 93 mg.

Star nutrients: Vitamin A (29% DV), vitamin C (61% DV), folate (18% DV), iron (11% DV)

The vegan southwestern black bean quinoa is very easy to prepare and the Mango Medley makes a tasty addition that contrasts flavors nicely and gives it a bright, fresh finish.  Thanks so much to Sharon Palmer, RD for sharing this recipe with us from her book, The Plant-Powered Diet.  You can also connect with Sharon on Twitter @SharonPalmerRD

Beets-how to enjoy them

Can’t Beat It!  Looking for a way to enjoy these amazing beauties in season right now?

Here is an easy way to do it!

How to prepare the greens:

1. Cut off greens right after you pick them or purchase them.  The greens loose a lot of water through them, and are best used right away-or washed and kept in a storage container. DO NOT WASTE THESE! 
2. Methods of preparation for greens:

• chop and saute with a little water and add fresh herbs like basil or dill towards the end of cooking.  After the greens wilt, you can season with a little salt and pepper.  Greens also are great with a little acidity added at the end.  Great choices are: fresh lemon juice, apple cider vinegar, or a white balsamic vinegar
• Throw into a smoothie-raw
• Chop and mix in with other greens to make a salad, or eat on their own in place of lettuce

How to prepare the beets:

1. Roasting: chop off tops and roots and wash.  Place into foil, and drizzle with balsamic vinegar (or water if you don’t like vinegar).  Roast at 375 or 400 until a knife inserted goes in easy-you will smell them when they’re ready.  Let cool and rub skins off.  They will peal right off when complete.  You might want to wear gloves (I have looked like a murderer after peeling before!).
2. Shredding raw: grate beets and carrots for a great salad.  Add some sunflower seeds for a added crunch and protein.  Drizzle with a little vinegar and add a little freshly ground pepper.
3. Stovetop: peel beets and place into a pan.  Cover with balsamic vinegar and boil on stove until fork tender

Nutritional Information on Beets: High in calcium and iron-beets can be found locally almost year round (they’re super easy to grow also!). Calcium is needed for healing and building strong bones and teeth.  Iron aids in oxygen binding, and therefore helps with proper circulation which helps in healing. www.altmandental.com

Grape Nutrition and Salad recipe

www.altmandental.com

Grape Nutrition

One cup of grapes, with about 100 calories, provides more than a quarter of the daily recommended values of vitamins K and C. Grape seeds, which are edible, are chock-full of antioxidants. Choose organically grown! Grapes are often grown with a lot of harmful chemicals.

Grapes also:

1) Prevent heart disease. A study from the Journal of Nutrition showed that eating fresh grapes could prevent the accumulation of harmful oxidized cholesterol and atherosclerotic lesions. This means less coronary heart disease from plaque build up on the walls of your arteries. The polyphenol called “resveratrol” in the grape skin breaks down bad cholesterol. It can also be found in grape juice, grape jelly, and wine.

2) Fight illness. Grapes are high in another polyphenol called “tannin.” Canadian scientists discovered that tannin eliminated disease-forming viruses in test tubes; tannins move into the intestinal tract and protect from viruses and tumors alike. Fight cancer. Grapes have a high level of caffeic acid. Caffeic acid helps fight cancer. Read more about this in Johanna Brandt’s book, The Grape Cure.

3) Prevent brain damage from strokes. Studies from the University of Missouri-Columbia show that grapes prevent brain damage in the event of a stroke.

4) Boost brain activity. Grapes have a significant amount of potassium and increase brain activity.

5) Boost metabolism. Grapes have a light laxative effect that boosts metabolism. A handful of grapes can do wonders for dieting.

6) Increase calorie burning. As grapes clean out your cholesterol and intestines and strengthen your heart, they increase your blood flow and help with calorie burning. They compliment workouts very well.

7) Enhance endurance. Grapes flush the system out and make it more active for longer; don’t worry about exhausting yourself as quickly with your workout when you have grapes on your side!

8) Helps stave off tuberculosis. Patients in the first stage of tuberculosis are told to include a higher amount of grapes in their diet.

9) Grapes are mostly water. Grapes are anywhere from 65-85% water, which means low calories and high hydration. *Of course, it’s fair to mention one cautionary factor about grapes: they’re no good for a mouth with cavities. Make sure to rinse your mouth out with mouth wash after consumption, especially if you have cavities for the grape juice to eat away at.

Healthy Recipe: Grilled Shrimp and Grape Salad

Makes 4 servings

Dressing

2 tbsp Champagne or white balsamic vinegar

2 tsp olive oil

¾ tsp Dijon mustard

¼ tsp salt

½ tsp ground pepper

Salad

cooking spray

1 pound large shrimp, peeled and deveined

2 tbsp chopped walnuts

1 cup shelled edamame

4 cups washed arugula, baby spinach, or mixed greens

1 cup seedless green grapes, halved

1 cup seedless red or black grapes, halved

1 large yellow bell pepper, thinly sliced

¼ cup fresh tarragon, chopped (or 1 tsp dried)

2 tbsp crumbled goat cheese

¼ cup sliced green onions

Directions

To prepare dressing, combine first five ingredients in a jar or blender; process until smooth.
Preheat grill or griddle to medium high. Spray with cooking spray. Grill shrimp 2–3 minutes per side with grill cover closed.
Preheat toaster oven to 350°F. Spread walnut pieces on a rimmed baking sheet. Bake walnuts for 5 to 8 minutes, stirring every 2 minutes, until just toasted.
Combine edamame and 3 tbsp water in a bowl; cover with plastic wrap. Steam edamame in microwave on high 3 minutes. Let stand 2 minutes; drain.
Place shrimp, greens, grapes, edamame, yellow pepper, and tarragon in a large bowl. Drizzle with dressing; toss gently to coat. Garnish salad with goat cheese, walnuts, and green onions.
Per serving: 335 calories, 31 g protein, 25 g carbohydrate, 13 g fat (3 g saturated fat), 176 mg cholesterol, 4 g fiber, 14 g sugar, 372 mg sodium. Calories from fat: 35%

Find more articles, browse back issues, and read the current issue of “WebMD the Magazine.”Adapted from WebMD the Magazine - Feature Reviewed by Kathleen M. Zelman, MPH, RD, LD

Grilled Broccoli

Broccoli-fresh from the garden. Amazing on the grill! Lightly drizzle w/evoo, sprinkle w/salt and fresh pepper. Place directly on grill until just slightly cooked (don’t over cook or you cook out nutritional benefits). Amazing! 
Health benefits of broccoli: high in vitamin A and K, broccoli can aid in absorption of vitamin D, and is anti-inflammatory.
www.altmandental.com