Carrots, Cumin & Coriander Salad – A Trifecta of Flavor

Fresh CarrotsSummer is the best time of year to find fresh, crisp, delicious carrots at your local farmers’ market. While they are available year round, there is nothing like the taste of picked-today veggies; not to mention these wonderful foods are at their peak nutritionally during the summer months.

Some people think carrots are not very exciting.  They often see them as low-calorie snack foods to endure or merely some “color on a plate” rather than the incredibly versatile food they truly are. Carrots are indeed a great snack food (and they are certainly a low calorie option) but they are also excellent when made into soup, included in a stew, roasted with some herbs as a side dish, added to muffins and, my personal favorite, as the lead actor in my Carrots, Cumin & Coriander raw summer salad that is so full of flavor you’ll want seconds.

For my salad recipe, I happened to use the more common orange carrots; but you can certainly use a variety of colors: red, purple, yellow, white and orange to make your salad a beautiful rainbow of color on  your plate.  Make sure you select the freshest, brightest carrots available – the ones with the tops still on are a good bet!

Carrots, Cumin & Coriander Salad – A Trifecta of Flavor

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: 4 - 6 Servings

Carrots, Cumin & Coriander Salad – A Trifecta of Flavor

The dressing can be made ahead of time and refrigerated (covered) for up to 24 hours. This will allow the flavors to blend together and will save time when ready to serve. Make sure the avocado is not too soft - you want it to be a little firm so it will hold up. While the cayenne or chili pepper is optional, it does add a lovely little kick to this salad.

Ingredients

  • 1 lb fresh carrots
  • 4 stalks fresh crisp celery
  • 1 medium avocado
    For Dressing
  • 1/4 cup organic EVOO
  • 1 Tsp cumin
  • 1/2 Tsp coriander
  • 1/2 Tsp garlic powder
  • 2 Tbsp freshly squeezed lemon juice
  • pinch of salt
  • 1/4 Tsp chili powder or pinch of cayenne (optional)

Instructions

  1. Wash and trim carrots. There is no need to peel. Shred in food processor and remove to large bowl.
  2. Finely chop celery and add to bowl.
  3. Chop avocado into small pieces and add to carrots and celery IF serving immediately. Otherwise, prepare avocado just before serving and toss into salad at last minute to avoid any browning.
  4. Whisk all dressing ingredients in a small bowl.
  5. Add dressing to veggies and toss.
https://jazzedupveggies.com/2016/06/carrots-cumin-coriander-salad-a-trifecta-of-flavor/

Why Carrots Make a Healthy Food Choice

Carrots are an excellent source of Vitamin A – especially important for eye health as well as having overall antioxidant and anti-inflammatory qualities. In fact, 1 cup of carrots provides 113% of your daily recommended intake of Vitamin A.

Carrots are also a very good source of biotin (an important B Complex vitamin that helps convert food into energy), Vitamin K for cell health (particularly brain cell health), molybdenum to help our bodies detoxify, 14% of our daily requirement of fiber to keep our digestive tract in good shape, 11% of our daily potassium requirement, and 10% of our Vitamin C requirement.  Carrots are also a high water-content food so they make a great addition to your hydration needs. NOTE:  Drinking water throughout the day is the best way to stay hydrated – foods like carrots, celery and watermelon are awesome supplements.

BONUS:  Carrots are a low calorie, nutritionally awesome, very affordable food. They are easy to prepare and very portable.  Take them on a picnic, add them to your lunch, enjoy them after fitness class or school…. they are a healthy whole food to enjoy every day.

Thanksgiving Appetizers Simplified

“Simplicity is the ultimate sophistication.”
Leonardo da Vinci

Keep It SimpleWhat a wonderful time of year! The next six weeks will be a whirlwind of activities in millions of households with the very best aspect being time spent with family and friends.  In almost every modern culture, food plays an important role in the traditions surrounding our various celebrations. However there is, unfortunately. a dark side to our special holiday meals that most of us are aware of, but we choose to hide in the back of the pantry because we don’t want to be known as “that person whose guests left the table hungry”. The average Thanksgiving dinner weighs in at a hefty 3000 calories: add to that the likelihood your guests may have a few cocktails, some early snacks, and your lovingly prepared appetizers; and the Thanksgiving meal calorie count could easily tip 4500 calories.  YIKES, That is more than double what the average adult should consume in an entire day! Perhaps, in an effort to simplify Thanksgiving, we could cut back on the quantity of food, pay extra attention to healthy food choices, and focus more on the conversation around the table than breaking caloric intake records.  Just a thought!

Here are some simple, delicious appetizer recipes that will do what appetizers are meant to do – stimulate our appetites for the main event – but they won’t break the calorie bank.

Roasted Carrot Ginger Soup

Thanksgiving Appetizers Simplified

Prep Time: 15 minutes

Cook Time: 1 hour

Total Time: 1 hour, 15 minutes

Yield: 8 - 10

Serving Size: 3/4 - 1 cup

Thanksgiving Appetizers Simplified

Appetizers are designed to whet the appetite. Recommended serving size for this delicious soup as an appetizer is no more than 1 cup.

Ginger and cumin are delicious and are known to help support good digestion.

Ingredients

  • 3 lb scrubbed carrots (trim ends but do not peel)
  • 4 - 5 cloves of minced garlic
  • 3/4 tsp fresh grated ginger
  • 3/4 tsp cumin
  • 3/4 tsp coriander
  • 1 cup homemade cashew cream
  • 5 cups vegan vegetable broth
  • Salt & Pepper to taste
  • Organic Olive Oil

Instructions

  1. Preheat oven to 425
  2. Spread carrots out on large, lightly oiled baking sheet. Season lightly with salt & pepper. Drizzle olive oil over carrots. Roast for approximately 45 minutes. Turn carrots about half-way through cooking time. When carrots are just tender, remove from oven and set aside.
  3. Cut cooled carrots into chunks. Place in large food processor.
  4. Add garlic, ginger and 3 cups broth to food processor and puree until smooth.
  5. Transfer carrot puree to large, heavy cooking pot.
  6. Add remaining broth, cumin and coriander. Let simmer stirring occasionally.
  7. Just before you are ready to serve, add cashew cream and heat through.
  8. Serve in small appetizer-sized bowls. Garnish with a mint or parsley leaf if desired.
https://jazzedupveggies.com/2015/11/thanksgiving-appetizers-simplified/

 Jazzed Up Tabouleh

Jazzed Up Tabouleh

Jazzed Up Tabouleh

Using the freshest ingredients available will ensure this lovely dish is at its best. Don't limit yourself to the more common white cauliflower; have some fun and substitute beautiful purple or orange cauliflower. I especially love the texture and color of Romanesco cauliflower. Whichever cauliflower you choose, the crunch and flavor simply elevates Tabouleh to a new level. Coriander is the unexpected ingredient here and adds a lovely, unique flavor. I use the sea salt with sea veg because it adds additional nutrition; but regular sea salt will also do the trick.The BONUS feature of this salad is it is very low in calories and high in nutrition. Enjoy!

Ingredients

  • 1/2 large head of cauliflower florets (remove tough core)
  • 2 cups tomatoes - we used red, yellow & white cherry & grape tomatoes sliced in quarters and halves
  • 2 large bunches of fresh flat-leaf parsley chopped
  • 4 green onions - white part for salad green part for garnish
  • 1 large English cucumber - diced (no need to peel)
  • 3 tbsp fresh mint - chopped
  • 1/3 cup organic olive oil - extra virgin
  • 3 Tbsp fresh squeezed lemon juice (add more to taste if desired)
  • 1/2 tsp Maine Coast Sea Seasoning (sea salt & sea vegetables)
  • 1/2 tsp coriander
  • 1/4 tsp pepper

Instructions

  1. Chop parsley, mint, cucumber, and green onions.
  2. Slice tomatoes
  3. Pulse cauliflower florets in food processor (S blade) until desired consistency. Do not over process.
  4. Transfer above ingredients to large bowl.
  5. Add olive oil & lemon juice. Toss gently.
  6. Mix salt, coriander, and pepper together, Add to bowl. Toss gently.
  7. Refrigerate for several hours to blend flavors.
  8. Sprinkle with green onion garnish.
  9. Serve.
https://jazzedupveggies.com/2015/11/thanksgiving-appetizers-simplified/

Garlic Lovers Edamame Hummus

Garlic Lovers Edamame Harissa Hummus

Prep Time: 15 minutes

Cook Time: 3 minutes

Total Time: 18 minutes

Yield: Serves 8 as an Appetizer, Serves 4 as a light entree.

Incredibly delicious and nutritious, this recipe is a tasty alternative to traditional hummus. It is really quick and easy to prepare with minimal clean up. It's fun to change things up a little. This is great for an appetizer or as a light lunch with plenty of protein & antioxidants, and is loaded with vitamins A, B6, & C.

Ingredients

  • 1 lb edamame - shelled (frozen is ok)
  • 4 cloves fresh garlic (more or less to taste)
  • 2 tbsp tahini
  • 3 tbsp freshly squeezed lemon juice
  • 2 tbsp olive oil
  • 1/2 tsp ground cumin
  • 3/4 tsp salt
  • 1/4 tsp black pepper
  • 1/2 tsp harissa paste (adds a great kick - adjust to suite your taste)
  • 2 large red bell peppers, cored, seeded and cut in strips (orange bell pepper also works)

Instructions

  1. Prepare edamame (thaw, shell, wash). Add beans to saucepan with just enough water to cover. Bring to boil for 3 minutes, remove from heat, strain in colander and rinse with cold water.
  2. Place edamame, prepared garlic, tahini, lemon juice, olive oil, cumin, salt, pepper, harissa paste, and peppers in food processor. Pulse, adding 1 tbsp of water at a time, until desired consistency is achieved.
  3. Transfer mixture to serving bowl and cover. Refrigerate for several hours or overnight if possible.
  4. Serve with fresh raw veggies such as carrots, celery, broccoli, cauliflower, cucumber or your favorite vegan breads or crackers.
https://jazzedupveggies.com/2015/11/thanksgiving-appetizers-simplified/

Plant-Based Nutrition for Your Family


Some Great Jazz to Get Us Started

Our name, Jazzed Up Veggies, came to us because food and music are two of our greatest pleasures. As you can hear, my husband is a gifted musician. Listening to his original music, “The Need to Groove”, from his album “Quintessence” really inspires me. That, and exploring the wonderful world of plant-based living! Please enjoy this great jazz. I hope you find it and today’s blog inspiring.

My goal is to encourage you to embrace the idea of nourishing your body as a way of life. I firmly believe most people want to take good care of themselves; but, life always seems to get in the way, right? All the activities we pack into a day seem so important to us that we find we need to cut corners to fit it all in. Unfortunately, cutting corners usually translates into poor food choices, no exercise and not enough sleep. If we treated our vehicles the way we treat our bodies, we would never get to all our activities; we and our vehicles would be stuck on the side of the road waiting for a tow truck.

The exponential increase in the use of medical services over the last half-century can be attributed directly to our “new normal” of cutting corners to get it all done. The wear and tear on our vehicles will cause them to break down and so will our bodies if we don’t take care of them. Good thing we are the masters of our domain (aka body) and we have all the tools we need to keep our bodies in running order. We just need to make taking care of ourselves a top priority, take stock of what needs to be done, and DO IT!

Here are some ideas to help you make good nutrition your “new normal”.

  1. Talk to the people you love and who love you. Let them know how important good nutrition is to you and invite them to partner with you on getting your family’s nutrition on track.
  2. Knowing what good nutrition looks like will help you make good decisions. Educate yourself. Vendors at farmers’ markets and produce managers in shops are eager to show off their products. Let them! The more you know the more you will want to know.
  3. Shift your perspective on grocery shopping. Rather than think of it as another “chore” to complete in the shortest time possible, think of it as an adventure. Allow yourself to enjoy the amazing variety of colors, textures and smells; and, given the importance of the food choices you make, take the time to really consider your selections.
  4. Change your routine. Instead of going to the same store you always shop at, try your local farmers’ markets, farms & orchards, and specialty shops. Who knows what you will find: its all part of the adventure.
  5. Don’t do it alone. Give your family the opportunity to shop with you. Making nutrition a family affair is a great opportunity to learn together and we are all more likely to embrace change if we are involved in the process.

Hippocrates

 

 

To help you get started on thinking differently about the foods you choose, here is a great recipe for an easy, delicious lunch or evening snack that covers all the nutritional bases. Let me know how you like it!

Jazzed Up Chickpea Spread

Yield: Makes approximately 2 cups and should serve 4+ people.

Jazzed Up Chickpea Spread

This spread is an excellent source of protein and a great way to incorporate raw vegetables into a meal. Chickpeas are inexpensive and really versatile. Experiment with this recipe by using different spices and different veggies such as red pepper. Jazzed Up Chickpea Spread also makes a great dip for crackers and raw vegetables.

Ingredients

  • 1 can (2 cups) cooked chickpeas drained and rinsed
  • 2 handfuls baby spinach
  • 2 small carrots, shredded
  • 6 small Cornishons (chopped)
  • 1/4 cup fresh parsley coarsely chopped
  • 2 scallions chopped
  • 2 Tbsp Nutritional Yeast (you are going to love this stuff!)
  • 1/4 cup Vegenaise
  • 2 Tsp yellow mustard
  • 1 Tbsp freshly squeezed lemon juice
  • 1 Tbsp lemon rind (optional but so zesty!)
  • 1/2 - 3/4 Tsp curry powder (adjust to taste)
  • 1/2 - 3/4 Tsp ground cumin
  • Pepper
  • Lettuce Leaves for Wraps
  • Whole Grain Bread and Fresh Sprouts for a Sandwich
  • Vegan Seeded Flatbread or Crackers for a Snack
  • Sides
  • Raw vegetables: carrots, celery, cauliflower etc.
  • Grape Tomatoes

Instructions

  1. Combine all ingredients, from chickpeas to pepper, in a bowl or process using the pulse setting on your food processor. You want the chickpeas to be finely chopped but still allow for a bit of texture.
  2. Taste and adjust spices & seasonings.
  3. Serve.
https://jazzedupveggies.com/2015/08/plant-based-nutrition-for-your-family/