Naraya Cooking Health Recipe

Need a salad inspiration, this is it!

Ingredients

Dressing

In a small bowl, combine the dressing ingredients, except for the cilantro. Use a tad more water as needed to thin. If dressing is too thin, add more tahini. Once blended to your liking, taste for flavor, stir in cilantro and set aside.

Steam your broccoli just until al dente and bright green using a bamboo steamer, double broiler or preferred method.

Add romaine to your serving dishes, top with black beans, broccoli, avocado, pico de gallo, a few sprigs cilantro and slices of chili peppers. Top with dressing and enjoy!

Serves 2.

Notes:

This is a great place to add a sprinkle of seeds. Try using pepito's (pumpkin seeds), sunflower seeds or hemp hearts.

If you don't have tahini on hand, try using extra pico de gallo and a squeeze of lime. I find it works great! You may even opt to use a dollop of hummus.

Use spinach or any leafy green of choice.

Just simple, colorful ingredients that come together in the best way. If you're lucky enough, you may even find a prepared fajita mix where you just add your spice and protein. That's exactly what I have here, 2 packages, but the ingredients will reflect buying and slices your own bell peppers and onion. The tortillas I used are homemade tortillas from Trader Joe's. They are thick and can withstand a large helping.



Start with your guacamole. This is a very simple, classic chunky guacamole. I added chopped cilantro just before serving. Feel free to omit/add anything you like!



Cook up your fajita mix and warm up the tortillas...



  Layer your tacos and serve you & yours some hearty black bean fajita tacos!

Ingredients

Guacamole

Start with your guacamole. Cut avocados in half lengthwise, remove seed and using a spoon scoop out the flesh, place in medium size bowl. Using a fork cut the halves into large chunks and mash about 1/3 - 1/2. Add diced jalapeno, onion, tomatoes, mineral salt and lime juice. Mix to incorporate. Add in chopped cilantro and mix again gently. TIP: To keep your guacamole from browning, pack your guacamole well, add about 1/4 - 1/2 inch water over top and place in the fridge. When ready to serve, drain water, mix and serve. This will keep air away preventing oxidation. 

In a large wok/skillet, heat oil or water over medium high heat. Add bell peppers, onions, and spices, cook for about 3 minutes, stirring occasionally. Add black beans and cook until heated through, about 3 more minutes. Adjust seasoning to taste adding anything extra you like.

Warm your tortillas. I like to heat mine carefully over the open flame of the stove top.

Serve layering the fajita mix on top of each tortilla, then add cabbage and a nice helping of guacamole. Add a squeeze of lime to each taco if you like.

Serves 3 generously.

These can easily double as burritos by simply using large flour tortillas. Layer just as you would the taco leaving about 2 inches at one end, fold up the end over the mixture, take one side of the burrito, fold over and roll. This style will leave you with one open end at the top. It's the way I usually make my burritos. For a completely closed burrito, take a look at this tutorial from the Kitchn: How To Wrap A Burrito (So It Doesn't Fall Apart When You Eat It!)

I read about the water trick for the guacamole from an article at Huff Post Taste: How To Make The Best Guacamole: Tips and Mistakes To Avoid

Enjoy!

I've wanted to do a tempeh chili for a while now, and with the temperatures steadily on the low here in So Cal it's the perfect time of year to bring out the chili recipes. Tempeh makes for a great addition to any chili giving it an extra hearty feel and enhancing the protein & fiber content. With almost 20 grams of protein per 100 grams (about 3.5 oz.) of tempeh, add that to the high protein beans called for in this recipe and you've got yourself a great high protein chili to keep you feeling full while meeting your daily protein requirements easily. I've been trying to incorporate an extra dose of protein into my diet lately without having to use protein smoothies and this chili has been on my weekly rotation. I've played around with the recipe and have kept it fairly simple. Please keep in mind that tempeh is a soy product, and although it is a good soy product for you unlike some soy products it is best in moderation...once or twice a week is fine. You can feel good about having this once a week or every now and then. Gather your ingredients and make yourself a bowl of chili that will warm you up and keep you feeling great!



I did include a bottle of dark beer and loved the flavor it gave it. This Negra Modelo is perfect for cooking with and it's vegan friendly! This can be optional but well worth the added flavor, it rounds out the chili beautifully making it one of the best chili's I've ever had. The alcohol will for the most part burn off while simmering leaving the delicate characteristics behind. If your looking to minimize the alcohol content, take a look at the Alcohol Burn Off Rate Chart to find how long you should simmer your chili. If you've never made chili with beer before I recommend trying it, at least once! I used Negra Modelo here but you could also try a chocolate stout like Boatswain Chocolate Stout which is also vegan friendly. Whatever liquids you choose just be sure it equals about 2 cups.

In a large dutch oven or stock pot, heat your oil/water over medium heat. Add onions, garlic, spices and tempeh and cook for 5 minutes stirring frequently. Add beans, tomatoes, green chili/bell pepper and dark beer/water, bring to a boil, reduce heat to low, partially cover and simmer for 1 hour.

This would be fantastic with a dollop of this Basic Cashew Sour Cream or Lime-Cilantro Cashew 'Sour Cream'. Serve with green onions and/or cilantro as well.

Serves 4 to 6.

Notes:

Mix the beans up however you like using all of one type or your favorite combination. If you would rather use only 2 cans of beans, that's great too! I like adding more ingredients as it makes the chili go further. If using your own cooked beans you'll need about 4 1/2 cups.

Feel free to use 2 packages tempeh instead of just 1. At times I like the extra dose of protein the tempeh adds and will double the amount making for an extra hearty chili. So good! 

For those who do not care for the taste of tempeh, I recommend making this a day ahead so the flavors really meld into the tempeh masking most of its natural flavor. Or try using the three grain tempeh as its flavor is not as strong.

If you find you added to much heat from the chipotle, try adding a teaspoon or so of cocoa/cacao powder or organic sugar.

I love quinoa salads and this version is as simple as can be. It's full of protein, fiber and many other nutrients to keep you feeling at your best. I hope you all have come to love quinoa and can find it at a reasonable price. I happen to see it today in the store for $12 a pound and was stunned. I buy mine from a bulk bin for just under $4 a pound at my local health conscious store. If you can't find it for a decent price in your local stores, check online for the best possible prices and have it delivered to you. I have had great success with Vitacost.com, they have decent prices and ship fast! For a reasonably priced fair trade quinoa that ranges from $6 to $10 a pouch (depending on the color), check Alter Eco. They also have other fair trade items. Also, be sure to tell your grocery store manager to carry these items in the future. Quinoa is such a versatile grain, is full of protein and fiber and should be a staple in your healthy kitchen. 

Ingredients

Enjoy!

Easy and delicious...Enjoy!

Adapted from this recipe at Milk Free Mom

We have a full meal here, quite a bit going on and all so worth it. Funny how things work, part of this recipe came to be while I was at the gym. I was already planning on making the taco's and quinoa afterwards. And what do you know was on TV...it was Taco Nite on the cooking channel which inspired the black bean salad! They showed that as a veggie taco filler and so I have it here because it's so simple and pairs nicely with the quinoa. As a matter of fact, combined together the quinoa and black bean salad make a great 'Spanish Black Bean Quinoa Salad' to be used for leftovers!

The simple taco filling is pretty fantastic. We're using walnuts, mushrooms and a few spices to create a nut filling. If this is new to you, I think you are going to enjoy this recipe and will make it again and again. For the Mexican flavors use spices like cumin, chili powder, cayenne, coriander, paprika, cilantro and/or lime. You can also use this nut meat in burritos or on top of a taco salad. Or mix up the spices for an Italian flair using oregano, basil, marjoram, sun dried tomatoes, sage, thyme or rosemary and use it in lasagna or on top of spaghetti. 

The thing I really love about all of these recipes together is that you can mix and match everything to your liking making tacos out of it all. I've also included the option of using lettuce leaves instead of corn tortilla's. Both ways are fantastic!

Maybe you'll prefer your tacos on the fresh side! These raw tacos are so delicious and refreshing. If you've never tried them I urge you to pick up some butter, romaine or other leafy lettuce and give this a try....you will not be disappointed. You may also opt to have your nut meat served at room temperature instead of warmed if you like. You could also double up on the leaves. If your interested in the nut meats, I also have a Rawsome Taco Salad w/ Lime Cilantro 'Sour Cream' that you may like to try as well. The Lime Cilantro Cashew 'Sour Cream' would be great along side this recipe as would this basic Cashew Sour Cream.

The traditional corn tortillas warmed on the griddle or warm skillet will envelope all the goodies you put into your street taco. So simple, healthy and delicious! 

Don't forget the Tapatio! Really sets the tacos off nicely, even the lettuce wrapped ones.

Now let's get cooking and eat...

 If you love lasagna than you'll love this. It tastes just like the lasagna I grew up with, not with the asparagus (that's a new twist) but the cashew ricotta cheese is just amazingly like the days of old. I can't believe it's made from cashews and has that same texture and taste as traditional ricotta. I call it serendipity! I just love a good find, especially when it's one of those comfort foods I love so much every now and then. This is an outstanding replication. This also passed the picky eater test...my daughter has approved it. This is another super easy meal to put together, nothing complicated here. Add whatever veggies you like to this. I pretty much stayed in line with the original recipe and it was nothing short of fantastic. I love the bean idea, it adds some extra protein. This will be a family favorite for sure! This comes from Hipster Food...they have a nice tutorial on this recipe if you need...

Ingredients

Make your cashew cheese ahead of time and keep in the fridge. If you're in a pinch you could just as easily prepare it right along with everything else. 

Preheat oven to 400 degrees.

Cook your noodles, al dente, and set aside. Start layering with pasta sauce first, then noodles, cheese, beans, noodles, sauce, cheese, beans, noodles, sauce and whatever cheese is left you can smear on top with the sauce. Top with asparagus, coating them lightly with some extra virgin olive oil and balsamic vinegar. Top with a few twists of sea salt and cracked pepper. 

Bake for approx 20-25 minutes until asparagus is slightly tender. Serve with crispy bread.

If you manage to have any leftovers, store in airtight container in refrigerator for up to a week.

FYI: my heart shaped dish is approx to an 8x8 dish...recipe reflects this size.

Soak beans: The night before, rinse beans in colander with cold running water. Pick through and remove any broken or shriveled beans. Place beans in large pot with 5 or 6 cups water and cover to soak overnight.

Cook: Next day, drain beans and rinse again. Place beans back in pot, add water, bring to a boil and simmer covered for 1 hour. Add in the remaining ingredients except juice of the orange. Bring to a boil, simmer for 40 minutes to one hour, or until beans and vegetables are tender, stirring occasionally. Add extra water as necessary.

Puree: Once beans are tender, remove orange halves and bay leaves. Use an immersion blender to blend soup to desired consistency. I blended about 3/4, leaving some chunkiness. You could also use a food processor/blender (this method may take two batches to complete). Blending is optional, you may like it chunky as is. Add orange juice and cook another 5-10 minutes.

Serve alone or over a bed of cooked buckwheat, farro or brown rice. Top soup with a dollop of Sour Cream, Lime Cilantro Cashew 'Sour Cream' or Paprika Cashew Crema. You may also like to top it with diced onion, tomatoes, bell peppers, avocado, jalapeno's, a squeeze of lime and cilantro. Serves four to six.

Notes: 

If you decide to use canned beans, be sure to drain and rinse them. Put ingredients in pot as in the instructions for Cook but only use 2 cups water to start, bring to boil and simmer for 40 minutes, or until vegetables are tender. Add more water as needed. Continue with step 3. You may also decide to saute your onions, celery, carrots & bell pepper first on medium high heat using oil of choice for about 5 min before you start with your canned beans.

Enjoy!

I know it's hot these days but I've been craving a chili as of late. I've seen a few recipes here and there and have been inspired to add one to my list. A good chili recipe is a must and this one is loaded with flavor, protein and fiber....all the while being easy to put together! Along with the sweet chia cornbread, this is a completely satisfying and hearty meal that is sure to please.