Veggie Garbanzo Burger Recipe, Italian Macadamia cream dressing and Italian tempeh and vegetables in tomato cream sauce

Italian Tempeh and Veggies in Tomato Cream Sauce

My sister and her husband came to dinner last night and I wanted to make a delicious Italian dish because she LOVES pasta!  I created this italian recipe just for them.  The recipe is absolutely delicious and is PACKED with nutrition!

This photo also features some gluten free breadsticks, I had little time so I made them out of biscuit dough, they turned out good but they aren't recipe blog worthy in my opinion so I won't feature the recipe here.

Recipe Thoughts, Nutrition Tidbits, and Carrot Juice Nutritional Profile

Carrot juice is found in many of my recipes because it is so packed with nutrients and adds such an amazing flavor to the food.  It is sad to me that so many people are so ill informed when it comes to nutrition.  Nutrition understanding is based on a totally reductionist view of nutrition.

We select a food such as protein, find the food we 'think' has the most protein and that food is then considered healthy and necessary in order to get your protein.  We do the same thing for calcium, omega 3's and any other fad nutrient to come along.  The problem with this is, we totally miss the boat entirely through this approach, we eat unhealthy foods that are not good for us because they contain some random, high prized nutrient in large quantities, when in reality ALL food contains this nutrient and therefore that particular food is unnecessary anyway.

To give you an example, our humble carrot juice.  Let me guess, you think carrot juice has sugars and some vitamin A [carotenoids]  right?  Wrong?  The nutritional profile of carrot juice is BROAD!!  Carrot juice has been used by natural health professionals for hundreds of years as a healing juice, why?  Because the nutritional profile of carrot juice is impressive and supremely health promoting.  If you thought you knew a lot about nutrition, lets take a peak into the nutritional profile of carrot juice and you might think twice about what you think you know about nutrition.

Nutritional Profile of Carrot Juice

1 cup of Carrot juice
All percentages are the daily percent of the RDA

Calories..............94

Protein................2.2g        [Carrot juice has protein....gasp...shock]

Fat.......................4g         [Carrots have fat? Yes, this is how our fat needs are met without refined oil, gasp]

Vitamin A............1935%

Folate......................2%

Vitamin B1.............20%

Vitamin B2.............12%

Vitamin B3.............7%

Vitamin B5...........11%

Vitamin B6...........39%

Vitamin C............27%    [But I thought only oranges had vitamin C]

Vitamin E............18%

Vitamin K...........41%


Calcium..............6%   [Okay wait, only cows milk has calcium, NOPE!]

Iron...................6%

Magnesium.......10%

Manganese.......17%

Phosphorus......14%

Potassium........15%  

Selenium...........3%

Sodium.............5%   [But I thought we had to eat table salt for sodium, nope, it is in plants]

Zinc.................5%

Omega 3's......2%     [Something other than flax and fish has omega 3's?  I am shocked at the poor understanding of nutrition these days, almost ALL plant foods contain fat and even omega 3's, I know, I know how crazy is that, nature provided well for our  nutritional needs and yet, we don't even realize it]

As you can see, something as simple as 1 cup of carrot juice can provide a significant amount of nutrition.  In fact, consuming carrot juice mixed with a variety of vegetable juices can provide nearly all nutrients we require in a day. 

Hopefully that helps you understand why you see so many vegetables, including carrot juice in so many of my daily recipes and menu plans, it is for the nutritional content!  I hope this brief look into the nutritional profile of carrot juice has helped broaden your understanding of nutrition so that you see that nutrition and nutrient consumption is so much more than milk=calcium, fish=omega 3's etc....

on to more recipes............

Italian Macadamia Cream Salad Dressing Recipe 

 

This salad dressing recipe was a creation in an effort to get my husband and kids to eat a salad for lunch.....it was a smashing success!!!  They all LOVED this salad dressing recipe and cleaned their plates.  I added the yellow squash to the salad dressing recipe as a thickener in place of refined, empty calorie oil and to increase the nutritional content of the dressing.

Blending zucchini, yellow squash and other veggies in sauces is a great way to sneak veggies into your family's diet!

 

More Nutrition Tidbits

Okay, so you read the carrot juice nutritional profile and you might be thinking that was interesting, but why add yellow squash to a salad dressing?  Well, it is the same reason I add carrot juice to many recipes, NUTRITION.  Unfortunately, most people have little understanding of the simple nutritional profile of vegetables, because our society focuses on protein=meat and milk=calcium and that's about where nutrition knowledge ends.  Vegetables only make up about 5-7% of the American diet and therefore we have VERY little understanding of the nutrition in fruits and vegetables.

I enjoy creating delicious salad dressing recipes to share, but I think it is important for you to understand WHY you need to eat your veggies.  Sure, you know veggies are good for you because your mom said so, but WHY are they good for you?  Lets find out by using the humble yellow squash nutritional profile as an example.

Yellow Squash Nutritional Profile

1 yellow summer squash

Calories.................51

Protein..................4g [squash has protein? Surprise!]

Fat................... .6g [you can get all the fat you need from natural foods]

Vitamin A............28%

Folate..................23%

Vitamin B1.........14%

Vitamin B2.........42%

Vitamin B3.........11%

Vitamin B5.........10%

Vitamin B6.........54%

Vitamin C...........73%

Vitamin E............3%

Vitamin K...........11%

Calcium..............5%

Iron....................6%

Magnesium........17%

Manganese.........31%

Phosphorus.........18%

Potassium...........18%

Selenium.............1%

Sodium...............1/2%

Zinc.....................12%



Another shining example of how nutritionally dense vegetables are. In only 51 calories you get A LOT of nutrients!!! This is the reason you should EAT YOUR VEGETABLES!! Your mom was right! Most nutrient deficiencies are due to a lack of a variety of vegetables. They are nutrition powerhouses packed with a small amount of calories, this is the absolute key to weight loss too. Eat your veggies. The nutritional profile of the humble yellow squash is amazing and yet it is only one example of the potent nutrition found in vegetables.


This is the reason you will see vegetables featured in every main meal recipe I create, because they should absolutely take center stage.

Carrot Veggie Bean Burger Recipe

My sunburgers have been a hit with EVERYONE who has tried them.  They are a staple in our house, however I decided to create a veggie burger with higher nutrient density and this delicious little veggie burger was the result.  My husband said it is better than my sunburgers and that is saying a lot because sunburgers are his favorite!!

**I did not dress up this veggie burger for the photo because I wanted you to see the texture of the patty and the veggies.

Nutritional Profile of the Veggie Burgers

I thought it would be interesting to show you the nutritional profile of these veggie burgers so you can see how potent a plant based diet is nutritionally, I figured this for 1 veggie burger.

Calories....................150

Protein....................8g

Fat........................4.5g

Vitamin A............31%

Folate..................11%

Vitamin B1...........34%

Vitamin B2...........38%

Vitamin B3...........21%

Vitamin B6...........35%

Vitamin C..............12%

Vitamin K..............5%

Black Bean Dip Recipe

 

My goal this past week has been to get the fam to eat MORE veggies.  My son LOVES beans, he will eat them right out of the can, so this was my little trick to get him to eat veggies, my black bean dip recipe creation.  It worked like a charm, he dipped veggies in this bleack bean dip all week.  However, he did end up eating a lot of  the black bean dip right out of the bowl, but it still is a healthy snack without the veggies too!

 

This is a fabulous dip for veggies!!  You can also bake up some sprouted ezekiel corn tortillas and dip those in it too.  Enjoy!

 

Looking for Articles on Nutrition?

 

I have authored a couple of articles that are available on Article Base, if you are interested in learning more about nutrition please check out my articles.

I will be publishing articles frequently so please subscribe and read my articles, thanks so much for all your support!

 

http://www.articlesbase.com/nutrition-articles/how-to-get-your-kids-to-eat-healthy-food-4128345.html

http://www.articlesbase.com/nutrition-articles/fruit-nutrition-facts-4120868.html

Gluten free pop tart recipe, vegan enchilada recipe, guacamole and cheese sandwich....

Gluten Free Pop Tart Recipe

My children have been begging me to make them 'healthy' pop tarts ever since I let them have the ones from the health food store.  I don't consider the pop tarts in the health food store to be healthy by any stretch of the imagination but they did have them once and they have begged for more.

I told them that some day I would make them healthier, whole grain pop tarts that were low in sugar.  Well, finally last night I decided to take on the challenge and the result was absolutely DIVINE!!!

****Warning:  If you choose to make this recipe the dough is EXTREMELY hard to work with!!!!  Please take this into account.

In order to produce a very flaky crust it is difficult to work with, I couldn't roll it out so I pressed it with my hands.  It is well worth the effort, trust me.

Gluten free pop tarts are a little tricky, I wanted to make the crust flaky, which can be hard since I did not want to use a lot of refined oil in the recipe.  I have found that macadamia nuts make delicious, flaky crusts so the gluten free pop tart recipe utilizes gluten free macadamia nuts to achieve this.   The dough is crumbly which I am sure many gluten free eaters are familiar with.  I can make dough that is not crumbly but in this case it would make the crust more chewy than flaky so you just have to deal with crumbly dough ;-D

I know so many people who loved pop tarts as children and who want a gluten free pop tart recipe.  This recipe was not designed to merely be a gluten free alternative to pop tarts, it is designed to actually be healthier.  While I wouldn't consider this top on my list of healthy foods, the combination of fruit juice sweetened jam, nuts and whole grain gluten free flours makes this an acceptable dessert for those on a healthy diet.  This gluten free pop tart recipe will BLOW YOU AWAY!!  It is amazing, the ingredients may seem a little strange but trust me, you will love these decadent little gluten free pop tarts.  You won't miss the junk food, sugar and high fructose laden store bought pop tarts.

Vegan Sunburger Enchilada Recipe

 

These are delicious enchiladas!!!   This vegan enchilada recipe takes a bit of prep work and you do need to have the sunburgers on hand, but if you eat like we do you have time set aside on Saturdays to make and freeze your sunburgers.   The cream sauce in this vegan enchilada recipe is a substitution for the typical cream of chicken soup found in traditional creamy enchilada recipes.  You can use either tofu or cashew sour cream depending on your preference. 

I added broccoli to this enchilada recipe because I believe every single meal should contain vegetables!  In many other blog posts I have detailed the amazing nutrient content of vegetables so by now you probably understand why there are vegetables in all my recipes.  In fact, when I make this enchilada recipe for my family it contains many more veggies than the enchilada photo above.  I left out the veggies because I realize most people do not eat veggie enchiladas often and may not find the spinach, carrots, and cauliflower very appetizing in an enchilada recipe so this recipe has been toned down.  If you, however enjoy veggies as much as we do feel free to experiment with the recipe and add your favorite veggies to the enchilada recipe!

 

Guacamole and Cheese Veggie Sandwich

 

My husband came home late from work one night and me and the kids had just had random leftovers for dinner so I created this sandwich from leftovers and he LOVED IT!!  So easy and so delicious!

 

 

This is simple to make:

 

Left over cheese sauce from the enchilada recipe above

Guacamole

Romaine or Green leaf lettuce

Sliced tomato

Sunburger

Onion sliced

Sprouts are also a good option

Whole grain pita or whole grain bread

 

I truly hope that you try the gluten free pop tart recipe, even if you do not generally eat gluten free I promise you will enjoy this delicious pop tart recipe.  The vegan enchilada recipe was created because it is such a common staple food that many people eat on a regular basis and I realize that one of the hardest things about changing your diet is finding subsitutions for your favorite foods.  This vegan enchilada recipe is a delicious subsitution for traditional, extremely unhealthy enchilada recipes. 

Enjoy!

Vegan Holiday Recipes..Vegan Cordon Bleu, Twice baked potatoes and more!

Vegan Holiday Recipes

It has taken me awhile to prepare the holiday recipes and photos for all the holiday fare I created. We had a wonderful vegan Christmas Eve Dinner and I wanted to share the photos and some recipes with you so you can create your own beautiful vegan meals for the holidays in the upcoming year.

Chocolate Turtle Cookie Bar Recipe

These were a HIT at the family Christmas party!!! Many asked for the recipe.

Vegan Cordon Bleu Recipe

** All photos were taken with cell  phone cameras so they aren't as high quality.

This recipe was created using my mozzarella cheese recipe, sunburger recipe, eggplant bacon and cream sauce.

 Dairy Free Cheese Ball Recipe

This cheese ball is so rich and delicious no one will know it is dairy free!! 

Vegan Blueberry Cheesecake Recipe

This was amazing, it was rich and creamy and everyone raved about the blueberry cheesecake!! 

Christmas Fruit Spritzer Recipe

Dairy Free Twice Baked Potato Recipe

This is a very simple recipe that can be made for a weekday dinner or it can be dressed up for a special occasion!

Bake however many potatoes you need, we did 16 potatoes




I hope you enjoy these vegan holiday recipes as much as we did!

Dairy Free Sour Cream Recipe, Yam & Black Bean Burritos, Gluten free tortilla recipe

Dairy free Sour Cream Recipe

This dairy free sour cream recipe can also easily be made soy free by using cashews instead of silken tofu.  This is a very versatile dairy free sour cream and can be used in any recipe calling for sour cream.  If you use the recipe in a sweet recipe for breads or other dessert recipes leave out the garlic powder.

Gluten Free Eggplant or Sunburger Parmesan

This was a delicious recipe!!

I cooked it in a little coconut oil to form a crust and then baked with marinara sauce and my signature white bean mozzarella cheese.  Delicious!!! 
I highly recommend using the sunburger for this one, the eggplant needs to be marinated before use.

Gluten Free Tortilla Recipe

This is an absolute MUST TRY recipe for those on a gluten free diet!!!  They do not crumble, the dough is very easy to work with and I flipped them with my hand, so easy and delicious!

Gluten Free Tortilla Recipe

Yam and Black Bean Burritos

 

This delicious recipe features the gluten free tortillas with an amazingly delicious black bean and yam filling!!  Absolutely delicious!

Yam and Black Bean Burrito Recipe

Vegan Carrot Cake recipe, Gluten Free Vegan Pepperoni Recipe and Soy Free Mozzarella cheese recipe...

Decadent Vegan Carrot Cake Recipe

I have been testing various carrot cake recipes, this vegan carrot cake recipe is light, decadent and very moist.  It is a delicious carrot cake recipe I know you will LOVE!  I generally create lower sugar, oil free recipes for my immediate family and I believe that is the optimal way to eat, however, I realize that most people do not eat this way and so I wanted to create a delicious vegan carrot cake recipe that would appeal to the most discerning dessert lover. 

Combining soymilk and vinegar creates a thick, buttermilk like product that makes egg free recipes decadent, light and fluffy.  This vegan carrot cake recipe utlizes the action of soymilk and vinegar buttermilk to create this luscious dessert.

Soy Free Vegan Mozzarella Cheese Recipe

 

I have also been testing vegan mozzarella cheese recipes, this cheese was high in nutrient density and is appropriate for those with more refined healthy tastes.  I will make the healthy vegan mozzarrella cheese recipe available to those who request it but I am not going to post this mozzarrella cheese recipe here because it is a very soft cheese that does not grate well, the flavor is delicious but I need to make a few tweaks before posting the recipe.  I just wanted to show you a photo of the finished product....YUM!

 

 

Gluten Free Vegan Pepperoni Recipe

This is a photo of the mozzarella cheese recipe and vegan pepperoni recipe on top of a delicious pizza, with a gluten free crust.   The gluten free vegan pepperoni recipe was a hit with my kids, they LOVED it.  I usually don't make meat substitutes because honestly, I hate the taste and texture of it and have no desire to replicate it, however, this does not have the texture of meat, but it does have a wonderful flavor.  It is also low in fat and high in nutrients!  Enjoy!

Pizza toppings:

Spinach
white button mushrooms
green bell pepper
onion
broccoli

Gluten Free Veggie Pepperoni


My Kids LOVED this!

**Important note on the gluten free veggie pepperoni recipe:  If you prefer a rich pepperoni like traditional pepperoni you will need to sautee the slices in oil before using.  You can also deep fry the actual gluten free pepperoni log before slicing and that will also give you a more authentic pepperoni texture and taste as well.  I prefer to bake mine, but if you do only bake it, the pepperoni will be dry and not as oily as traditional pepperoni so be aware of this when making this gluten free veggie pepperoni

Gluten free recipes, no tuna casserole recipe, healthy rice crispy treats and more...

Delicious Gluten Free Recipes

I have created some AMAZING recipes this past week, you will not want to miss these.

My kids have always wanted me to make rice crispy treats for them and it has taken me a long time to come up with a healthy recipe that I approved of....Drum roll please......

If you would like the recipes below please visit: 
www.integrativehealingclinic.com
Recipes and menu plans will be available there soon.....

Healthy Brown Rice Crispy Treats

These treats are LOADED with healthy nutrients for children!!  They are simple to make and the kids will devour them quickly I'm sure, best of all....They are gluten free rice crispy treats!  My kids have had a few rice crispy treats in their lifetime and they do like them.  Fortunately for mom's this rice crispy treat recipe won't send your kids into a sugar energy buzz.


One serving of this recipe contains 55% daily value of Omega 3's!!

Gluten Free No Tuna Casserole

This delicious casserole recipe is dairy free, meat free and gluten free!  My kids really enjoyed this delicious casserole, and it contains hidden veggies for those kids who are picky eaters, this is a fabulous way to get in some healthy veggies!

Sweddish Lentil Balls

 

These were AMAZING!!!  The sauce was creamy and decadent and the lentil balls turned out to be delicious!  This is an excellent Sweddish meatball recipe, without the meat of course.  I used to enjoy my mothers sweddish meatball recipe when I was a child, this sweddish meatball recipe is better, cruelty free and delicious!





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Gluten Free Broccoli Cheese Croissant Recipe

 

My husband said this was one of his favorite recipes, the crust is flaky, buttery and delicious.  This can be made into individual croissants or as pictured.  This broccoli cheese croissant recipe is gluten free and dairy free as well.  It does contain sunburgers which is another one of my signature recipes, they are delicious!

 

 

The trick to making amazing pastry crusts is macadamia nuts!  They add a high quality, whole foods fat to the recipe that gives it a flaky, buttery consistency and flavor without all the saturated fat, cholesterol, hormones, IGF-1 and cruelty of butter made from cows milk.    This makes a delicious, gluten free pastry crust that everyone will enjoy!

 

I hope you truly enjoy these recipes!

Pumpkin Brownie Bars, Black Bean Taco soup......

The Latest Fall Creations

Pumpkin Brownie Bars

Black Bean Taco Soup

Pumpkin Brownie Bars

These were delicious bars, it is a brownie bottom with a pumpkin pie topping sprinkled with chocolate chips!  Decadent and delicious!!    I have unfortunately misplaced the recipe for these bars so as soon as I find it I will post it but I wanted you to be able to see the latest creations.

Black Bean Taco Soup

An amazing, delicious soup!!!  My family LOVED this soup it is full of nutrients and amazingly delicious. Serve over baked tortilla chips.

 

Upcoming Recipes:

Famous tofu lettuce wraps

gluten free sugar cookies

Thanksgiving menu