Taco Salad

Sky Valley, CA

Happy Spring!
Lately Sean & I have been very physically active outdoors every day of the week.  We run around at our jobs, out in the hot desert sun for 6-8 hours a day.  On our days off we are either rock climbing for several hours out in Joshua Tree National Park, trail-running, or hiking.  At night or during bad weather, we cook and create basically a meal plan for ourselves in the RV.   It's non-stop and it's wonderful.  Of course, it requires a nutritious and balanced diet (and mad Tetris skills, to fit all of our fresh produce in this tiny RV fridge!).   In the past few weeks, we have been making some mindful changes in food choices.  Lots of experimenting with how different foods affect our energy levels, pre and post workouts, what fuels us for increased endurance, and what aids in our recovery.  I've been doing quite a bit of reading and research on what foods are best for different levels of activity.  From this, I have come up with a plant-based food pyramid to use as a guide for meals.

Taco Salad

We try to adhere to a food pyramid ratio with each meal, or at least overall daily intake.
Our plant-based food pyramid goes something like this:

OILS/ FATS

NUTS /  FRESH BREADS

FRUITS/ BEANS/ SEEDS/ LEGUMES

STARCHY VEGETABLES/ WHOLE GRAINS

MOSTLY RAW GREEN LEAFY FIBROUS VEGETABLES

Taco Salad

I didn't include measurements here, but use the food pyramid as a guide.  In order of quantity:
Green leaf lettuce, kale, spinach, green cabbage, brown rice, corn, black beans, kidney beans, tomato, mango, avocado, blue corn tortilla chips.

Dressing
Juice of 1 lime, 1 tbsp miso, 1/2 tsp fresh cilantro, 1 tbsp grated mango, 1/8 tsp garlic powder, 1 cup water, 1 tbsp nutritional yeast, 1/8 tsp cumin - Stir until miso is dissolved

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Slow-Cooker Split Pea Soup with Garlic Croutons

Palm Springs, CA

If your looking for a great soup that you can prepare in no time, and let your slow-cooker do all the work, try this wholesome flavorful dish.  Put it all together in the morning, go outside, get a nice hike in or a run.  Get your errands done, do some grocery shopping, take your kids to the park, or go to work.  Come home to a dinner that is ready for you.  That is what I call multi tasking!  Top with garlic croutons and crispy smokey coconut bacon!

Slow Cooker Split Pea Soup
vegan, gluten free, oil free
serves 4
prep time: 10 minutes, cook time 6- 8 hrs

1 cup split peas
4 ½ cups water or vegetable broth
1/8 cup liquid aminos (only if using water)
¼ tsp pepper
¼ tsp celery seed, or 2 stalks celery, sliced
½ tsp marjoram
½ tsp onion powder
¾ cup yellow onion, chopped
3 cloves garlic, minced
1 bay leaf
2 carrots, peeled and sliced
¼ tsp red pepper flakes
1 tsp liquid smoke

Put all ingredients except liquid smoke in slow cooker.  Cook 6-8 hours on low.  Add liquid smoke before serving.  Add garlic croutons and serve immediately.

Garlic Croutons
2 slices of thick cut bread
1-2 tbsp olive oil
¼ tsp garlic powder
salt & pepper

Let slices of bread dry out on a paper towel for about a ½ hour (or use day old bread, bread going stale).  Cut bread into 1inch squares.
Drizzle each square with olive oil, and sprinkle garlic powder, salt, and pepper.

Toast in oven or toaster oven, turning once until crispy and golden brown.  You can also opt to pan fry them over med-high heat until crispy and golden brown.

Coconut Bacon (makes another wonderful soup topping)
Easy, Gluten Free, Kid Friendly, Salads, Toppings, Vegan, Oil free*

1 cup unsweetened coconut (flakes or shredded)
1/8 cup tamari
1 tbsp maple sugar or 100% real maple syrup
1 tbsp liquid smoke

Preheat oven to 300º.  In a bowl, stir well to combine all ingredients.  Spread into a thin layer on a baking sheet lined with parchment paper.  Bake 10-20 minutes, stirring it up every 5 minutes or so, until dry and crispy.  Allow to cool.

*You can also make this in a nonstick pan over medium heat, instead of the oven.  It may take a little dash of olive oil to get it crispy.  Sauté about 10 minutes, stirring often.

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Raw Super Pesto

"Let food be thy medicine & let medicine be thy food" -Hippocrates

Obviously nobody enjoys getting sick.  You know by now I'm a firm believer in using food as preventative medicine.  If I get sick, which is very rare, it lasts about 1 day and it's over.  A plant based diet is the absolute best way to boost your immune system.

This is a delicious way to prevent or battle a cold or worse.  The superfood antioxidants and vitamins in kale, spinach, garlic, and lemon work together with the probiotic active cultures and nutrients in miso and nutritional yeast.  I guarantee your cold doesn't stand a chance.  Consider it like a tasty edible flu shot!

Try this pesto mixed into a bowl of cooked brown rice, spread on crostini, or tossed with some cooked squash or sweet potato.  It balances great with a sweeter cooked vegetable or grain. The possibilties are endless, and the flavor is excellent.

Raw Super Pesto with Crostini

Raw Super Pesto
makes 2 cups, ready in less than 10 minutes
vegan, oil free, gluten free, raw

- juice of 1 lemon
- 3 cloves garlic, grated
- 1½ Tbsp miso (I use red miso)
- 3-4 leaves kale, de-veined
- handful of fresh spinach
-¼ tsp red pepper flakes
- 1/8  tsp black pepper
- 2 Tbsp nutritional yeast

Process all ingredients in a food processor or blender.

If you don't have a processor or blender: Mix the lemon juice and miso together first until smooth.  Make sure the garlic is grated on the smallest size grater like a zester or a hard cheese grater.   Hand mince the greens very fine and stir to combine.


*If you're battling an illness that happens to include nausea, add about an inch of fresh grated ginger to the list of ingredients.  This will help settle your stomach.  I recommend mixing with cooked rice afterwards.

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Sesame Peanut Noodles

Desert Hot Springs, CA

Sesame Peanut Noodles

I stopped using a microwave maybe 15 years ago.  I actually use my RV microwave as a storage cabinet.  I'll take extra storage over soft, soggy vegetables any day!  The more alive/raw your food is (I'm talking about plants here), in it's most natural state, the better tasting and better for you it is.  Cooking your veggies in a microwave kills all of their nutritional value as well as flavor.  That goes for boiling your vegetables as too, with some exceptions, such as potatoes.  I don't care what the package says!  If they can be eaten raw, they don't need to be boiled or nuked.  

Here's a few tips on cooking (not over-cooking) the best tasting and most nutritious veggies:

For leafy greens, such as spinach or kale:  Start fresh.  Avoid buying frozen greens, if you can.  If you don't want to eat them raw, cook only until they just wilt.  Sometimes this means less than a minute.   If they're going in a soup, you might want to even put a handful of them raw, in the bowl.  Ladle the cooked soup over them.  Stir until they wilt.  

For delicious raw kale:  Remove the vein and massage the leafy part until it's softer and appears darker and  somewhat wilted.  This takes away the bitterness.

For asparagus, brussel sprouts, carrots, broccoli, green beans:  Again if not eating raw, sauté or roast in the oven, but test for doneness when they still have they're most vibrant color.  If the vegetables pale, they are over-cooked.  Never boil.

For all veggies:   Don't be afraid to season!  A little salt, pepper, and garlic powder is my favorite combination, for most vegetable dishes.

This is a very fast and easy dish that is a staple for us.  Because it is served cold, it is a great dish to take to work or on the go, for lunch.  Combining raw and cooked ingredients, it is an excellent balance of flavors and raw nutrients for your body.  

Sesame Peanut Noodles are great to take on the go, because they are served cold.

Sesame Peanut Noodles

makes 4 servings

(vegan, *gluten free variation, oil free)

1 lb spaghetti or *rice noodles (for gluten free)

½ cup natural peanut butter (no additives)

¼ cup liquid aminos

¼ cup water

2 tbsp brown rice vinegar

juice & zest of ½ a lime

1/8 cup onion, chopped or 2 scallions, chopped

1 tsp fresh ginger, peeled & grated

1 tbsp sriracha sauce

1 tbsp unrefined sugar

¼ tsp red pepper flakes

½ cup peanuts

½ of a cucumber, cut in 2" long strips

1 carrot, julienned

1 tbsp sesame seeds

For the sauce:

In a food processor, process peanut butter, liquid aminos, water, vinegar, lime juice and zest, onion, ginger, sriracha, sugar, and red pepper flakes.

Cook noodles according to package instructions.  Once tender, drain and rinse with cold water until completely cool.  Toss with sauce until fully coated.  Garnish with carrot, cucumber, sesame seeds, and peanuts.  Serve cold.

If you don't want the extra kick from the sriracha sauce,  replace sriracha with another tbsp unrefined sugar.

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Hot Sauce & Bloody Marys

Desert Hot Springs, CA

At this point I think we all know how much I love spicy food.  For some reason my stomach can't handle a mild pepper at all.  I eat one bite of an innocent little bell pepper and I'm doubled over in pain for hours (some kind of sick joke being played on me?).  But if the pepper is so hot it makes you tear up or better yet, go numb, my body can handle it, no problem.  What's up with that?  Remind me, because I do have a recipe for a stuffed bell pepper that is so good it's worth it to me to be in severe pain….sweet delicious pain.

In the meantime I shouldn't deny you my homemade fresh hot sauce recipe,  which I put in oh, just about everything.  I want you to embrace the spicy in yourself.   You can handle it.  I believe in you.  Aaaand as an extra bonus, I also should not deny you the recipe for my favorite homemade spicy cocktail, because you've worked so hard on learning to love the spicy heat.  You deserve it.  

RV Hot Sauce

(oil free, vegan, gluten free, soy free *raw variation)

1½ cups distilled white vinegar

7-10 jalepeno peppers, chopped

4 cloves garlic, chopped

1 tbsp ground cayenne pepper 

2 carrots, peeled and chopped

2 tsp salt

Process until pureed.  Store in the refrigerator in a jar with lid up to 4-6 weeks. 

*For a completely raw hot sauce, replace vinegar with raw apple cider vinegar, and use fresh cayenne.

RV Bloody Mary

(oil free, vegan) makes 1 16 oz. cocktail

16 oz. glass of ice

1 shot vodka

dash black pepper

dash ground chipotle pepper

1 tbsp RV Hot Sauce

dash celery seed, or celery for garnish

½ tsp vegan worcestershire sauce

1 tsp liquid aminos (omit if using a high sodium tomato juice)

1" wedge of lime juice, another for garnish

3 drops liquid smoke

fill the rest of the glass with tomato juice

Stir and garnish with whatever you please!

Garnish ideas include: wedge of lime/lemon, olives, celery, strip of cucumber, caper berry, or all of the above.

Enjoy!

* For those of you who want the bloody mary without the heat (I admit, I'm slightly disappointed...but I guess you must have tried), definitely omit the chipotle powder and ease up on the hot sauce.  

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Jerk Pineapple Pasta

Desert Hot Springs, CA

Ah, Southern California Desert.  This is a great spot for winter RVing.  There are palm trees, mountains, and warm days.  The Coachella Valley  has lots of RV parks to chose from, and endless hotels and resorts for the winter vacationer without an RV.  Of course, it is directly on the San Andreas Fault which is scary, buuuut nobody's perfect.  Sean and I decided to stop here to try and find some work at one of the resorts.  The season is just getting started here, so we're hoping it will be an easy transition.  We also have Joshua Tree National Park nearby which is a rock climber's paradise, so we will have lots of fun while we're not working.  

While we are looking for work and getting to know the new neighborhood, I have also been busy trying new things like sprouting grains like wheatgrass, and making homemade probiotics like rejuvelac.  I don't usually have much of a green thumb, but I always like to try something new.  Besides, sprouting a seed is alot easier than keeping that bad boy alive for  an extended period of time!  I took a big gulp of the rejuvelac this morning and I had an immediate incredible burst of energy.  This energized feeling lasted the whole day and evening.  It's absolutely amazing.  I will get into this more after I do a little more research about it.  It's still new to me, and I don't want to misinform anyone.  But as of now, I feel great from drinking it, and I'm thinking of continuing to make it regularly. 

Another thing I notice in this part of California, is the abundance of citrus trees here. It seems that everyone has their own citrus tree in their yard and it is in season here right now!  It's really quite beautiful.  It makes me want to eat something tropical.  The other day I happened to find a great looking organic pineapple and... I was inspired.  

This recipe is for those who are not afraid of some spicy heat!  The jerk sauce also makes a great marinade for tofu or seitan and can easily be applied in other dishes.  

Jerk Pineapple Pasta

Jerk Pineapple Pasta

serves 4  

vegan, oil free, gluten free variation*

For the jerk sauce:

1 scotch bonnet (habenero) or jalepeno pepper, minced

½ cup ketchup

4 green onion, sliced thin on a diagonal

1 tsp fresh ginger, grated

1 tsp thyme

juice of 1 lime

juice of 1 lemon

½ cup pineapple juice

1 tbsp ground allspice

2 tbsp soy sauce or liquid aminos

2 tbsp natural, unrefined sugar

3 cloves of garlic, grated

whisk it all together or process in a food processor

For the pasta:

1 lb  linguini

1 yellow onion (small), chopped

2 cups cauliflower, chopped

1 ½ cup or 15 oz can- navy beans

½ cup mushrooms, chopped

1 cup pineapple, chopped

In a large pot, start boiling water for the pasta.  

While waiting for water to boil, in a large frying pan add cauliflower, onion, and ½ the jerk sauce over medium high heat.  

When water boils add pasta and cook until al dente.  

Once pasta is added, add remaining ingredients to frying pan as well as second half of the jerk sauce.  Turn the heat up to high.

When pasta is done, strain and put back in the large pot.  Stir in the veggies and jerk sauce mixture.  Serve hot.

*For a  gluten free version, use rice noodles, rice, or quinoa instead of the pasta, and liquid aminos instead of soy sauce.

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Black Bean Salsa

Phoenix, AZ

And just like that I'm back in Phoenix, AZ with my beloved Pioneer.  It's been 2 months without it and I'm so happy to be back.  I know I know full-time RVing is associated with the retired, the seniors, the old man with a passion for barbecuing and maybe his wife and all her little dogs, and love of games like bridge and Mah-Jongg.  Maybe not so much the active, still working, rock climber, vegetable loving couple in their 30's.  But you know, Sean and I really never once dreamed of a house and a picket fence.  We never felt comfortable in one place, where we could settle down.  We don't care if we ever have a career, in fact, we prefer not to.  An ideal situation for us is to work seasonally, live simply, and travel often.  Play outside, see beautiful places. Eat tasty things. " A glass of wine, a crust of bread, and a view.  What more could you ask for?"  (Anthony Bordain said that.)  I couldn't agree more.

Well we are living our dream right now.  Back out west where the sky is so blue it's almost purple, and the  humidity is a distant memory.  It is no longer a battle between my hair, and the moisture in the air!  My hair has yet to win that battle.  I can't wait to find out what is next for us!  I think a celebratory snack is in order.

Black Bean Salsa with Corn Tortilla Chips

Black bean salsa and chips.  Mine has liquid smoke in it, which is a condiment I use all the time for a nice hickory flavor.  It is not at all spicy, just smokey. You can find it in the bbq sauce section at the grocery store.  It's around $2.

Black Bean Salsa
gluten free, vegan, oil free

2 lg tomatoes- chopped
1 can black beans, drained and rinsed
1 can corn, drained & rinsed, or cup of frozen corn, thawed
1/2 cup red onion, chopped
1 jalepeno, minced (or for mild salsa, 1/2 a bell pepper, chopped)
dash of garlic powder
dash of onion powder
1 tbsp orange juice
juice of 1 lime
1/4 tsp liquid smoke
salt & pepper to taste

Mix it all together to combine.  Add more liquid smoke & salt if needed, and mix again.

Serve with corn chips.

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Spring Rolls

Savannah, GA

Anyone looking for a healthy, easy, packable lunch idea?  Maybe something you can bring to work instead of buying fast food, something that looks nice to bring to a party or potluck, something light to snack on at a picnic?  Spring rolls look like an ambitious dish to make, but actually they are so easy and require no cooking at all.  They are packed with delicious raw veggies, and wrapped beautifully in rice paper which makes them gluten free and vegan.  I also created a sweet and spicy peanut chile sauce for dipping that make these spring rolls impossible to resist!

Spring Rolls

Spring Rolls

(makes 40, gluten free, vegan, oil free)

For the spring rolls:

20 rice paper wraps

1 large carrot, julienned

1 cucumber, peeled & cut into thin strips

4 oz firm tofu, cut into thin strips, frozen and then defrosted

1 avocado, peeled and cut into thin strips

3-4 cups fresh arugula or spinach

1/2 cup chopped fresh basil

dash of lemongrass

dash of ground ginger

Sprinkle a small amount of lemongrass and ginger on the defrosted tofu. 

In a large bowl or pan add about an inch of warm water.

Dip 1 rice paper wrap in water and set it flat on a plate.  Line a small amount of veggies in a strip down the center of the wrap.

It should look like this

Fold left side of wrap over veggies and roll into a tube shape.  Cut the tube in half on a diagonal.  Repeat with each rice paper sheet, until all veggies are used.  That's it!

For the Peanut Chile Sauce:

1/2 tsp hoisin sauce

1/4 cup liquid aminos or soy sauce

1/4 cup natural peanut butter

1 tsp sugar

2 tbsp sriracha sauce

1 tsp rice vinegar

1/4 cup water

Wisk it all together in a small bowl, and it's ready for dipping!

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Hoppin' John Good Luck Salad

Charleston, SC

  Since I've been spending the last month in the south, I'm going with a favorite southern New Years tradition.  Black eyed peas and collard greens symbolize good luck and prosperity for the new year.  I made this dish last year for a New year's eve party, and I must admit, 2012 did me good!  I've been blessed with a beautiful new nephew this year, a healthy family, traveling to new places, exploring, enjoying life, and living my dreams in an RV.  What more could I ask for?   I wish you all an adventurous, healthy, and amazing new year.  Happy 2013!

Happy New Year!  Hoppin' John Good Luck Salad

Hoppin' John Good Luck Salad

1 large bunch collard greens, remove veins, chopped (about 5 cups)
2 cups cooked rice
4 or 5 cloves garlic, minced
2 cups cooked black eyed peas
1/2 cup pickled cherry peppers, sliced
2 tbsp olive oil, separated (1 tbsp & 1 tbsp)
salt & pepper
1 tsp white wine vinegar
1/2 tsp liquid smoke
1/4 tsp red pepper flakes
1/2 tsp onion powder
1/2 tsp smoked paprika
1/2 tsp fennel seed

Over medium heat in a large pan, sauté 1 tbsp olive oil, garlic, cherry peppers, vinegar for about 3 minutes.  Add collard greens and some salt & pepper.  Sauté just until greens wilt slightly.  Remove from heat.

In a bowl add rice, black eyed peas, 1 tbsp olive oil, liquid smoke, red pepper flakes, onion powder, smoked paprika, and fennel seed.  Stir to combine.  Add the greens mixture, and stir it all together.

Happy New Year!

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Homemade Party Hummus

Holiday parties can be full of junk food, sweet drinks, and heavy desserts.   Most don't consider healthy eating at a party, but definitely appreciate when healthy options are offered.  Try bringing a tray of veggies for dipping with this delicious, simple, healthy, homemade hummus from scratch and watch those party goers swarm!

Homemade Party Hummus

3 cups cooked chick peas, or 2 cans, drained and rinsed
1/2 tsp salt
1/4 tsp black pepper
1/2 tsp garlic powder
1/2 cup sesame oil*
1/3 of a lemon's juice & zest
1 tbsp rice vinegar or white vinegar
1/2 tsp paprika
1/4 tsp smoked paprika

Put all ingredients in a food processor and process until smooth.  Add more salt if needed.  Process again.

* Try adding 1/4 cup of any of the following into processor for flavored hummus:
- roasted red peppers
- fresh basil and sundried tomatoes
- olives
- roasted garlic (just 3 or 4 cloves)

* You can substitute oil with 1/4 cup tahini paste, and slowly add water (about 1/3 cup) until desired consistency.

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Peanut Butter Cookies

Savannah, GA

  I am a peanut butter maniac.  I will never tire of peanut buttery goodness.  I will and do practically eat it every day.  Now I don't have much of a sweet tooth, and I rarely do desserts, but the holidays are here and I need Christmas cookies.   Using fresh natural ingredients really livens up everything you eat, including desserts.  So make sure your peanut butter is fresh and consists of peanuts only, no extra ingredients.  Make sure your sugar is unrefined pure cane sugar.  Try using coconut oil to replace shortening in any recipe for a rich, flavorful boost.  These cookies are sure to please!

Peanut Butter Cookies (some with sesame seed topping)

Peanut Butter Cookies
(makes 30 cookies)

3/4 cup unrefined sugar or coconut sugar
2/3 cup natural peanut butter
1/4 cup coconut oil
1/4 cup earth balance spread
1 1/4 cups all purpose flour
3/4 tsp baking soda
1/2 tsp baking powder
1/4 tsp salt

Mix sugar, peanut butter, coconut oil, & earth balance in a large bowl.  Stir in remaining ingredients.
Cover and refrigerate approx 2 hours or until firm.

Heat oven to 375º

Shape dough into 1 inch balls.  Place about 3 inches apart on an ungreased cookie sheet.  Flatten in a crisscross pattern with a fork.

Bake 9-10 minutes or until light golden brown.  Cool 5 minutes; remove from cookie sheet.  Cool on a wire rack.

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Peanut Miso Soup

Savannah, GA

Food can absolutely be preventive medicine.  If you are hesitant because fresh ingredients like produce can be expensive, wouldn't you prefer to buy quality natural ingredients to feed your body now, than to have to take medications for your health problems later?   To me, it seems like a no-brainer.  There are so many benefits to eating a plant-based diet.

Changing the way you eat to plant-based drastically lowers your risk of other serious health complications such as diabetes, cancer, and obesity.  Making this change in diet alone, has proven to actually reverse diabetes and heart disease, even at their last (sickest) stages.  It also lowers risk of developing some types of cancer.  The standard American diet, rich in meats, dairy, and highly processed foods, is a major factor in causing the onset of the most common health problems in this country.

There are two kinds of cholesterol.  One  type is the kind your body naturally produces.  The other is the kind you ingest from the food you eat.  Plant-based foods don't have any cholesterol.  Not one vegan ingredient contains cholesterol.  So eating only plant-based is a sure way to maintain healthy cholesterol levels.  This is important because high cholesterol leads to countless health problems especially involving your heart, like heart disease, stroke, and heart attacks.   Switching to a plant-based diet can keep you off cholesterol lowering medications completely.

I could go on and on about this, but I'm sure you must be getting hungry and craving your veggies.  If you are interested in learning more about it, and the reasons why they don't teach you this stuff in school, I highly recommend reading a book called The China Study, by T. Collin Campbell.  He has been researching this subject for decades, and has a great way of explaining it all, from soup to nuts.   It is a fascinating read that could change your life.

 Speaking of soup and nuts......

Spicy Peanut Miso Soup

Peanut Miso Soup
makes 2-3 servings, 10 min
oil free, gluten free, vegan

5 cups water, separated to 4 1/2 cups & 1/2 cup
1/2 cup onion, chopped
3/4 cup cauliflower, sliced thin
1/2 cup mushrooms, sliced
1/2 tsp fresh ginger, minced
1/4 cup firm tofu, cubed small
2-3 tbsp liquid aminos or soy sauce
2 tbsp red miso (paste)*
1/4 cup peanut butter
1 cup sai fun noodles**
1 cup fresh baby spinach
2 tbsp sriracha (optional, for heat)

In a pot, combine 4 1/2 cups water, onion, cauliflower, mushrooms, ginger, tofu, and liquid aminos.  Bring to a boil, then reduce heat to low.

While that is heating up, in a small bowl, combine 1/2 cup of water, miso, peanut butter, and sriracha (optional).  Whisk until smooth.

Making sure the broth is hot but no longer boiling, stir peanut butter miso mixture into the pot to combine.  Remove from heat and stir in sai fun and spinach.  Serve hot.

* Miso is a probiotic, containing beneficial bacteria and enzymes.  It should never be boiled, to ensure that it remains a living food when eaten.

** Sai fun noodles are made of mung beans and potato starch.  They are done cooking just about instantly, upon touching water or broth.  You can usually find them in the ethnic section of the supermarket.  You can also substitute rice noodles, just follow their cooking instructions for changes in cook time.

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