Anti-inflammatory/ Breakfast/ Desserts/ Gluten Free/ Vegan/ Vegetarian

Teff Coconut Pudding

turquoise footed bowl of teff pudding with raspberries and blueberries.
There are affiliate links which means I will get a tiny percentage of the purchase price but you do not pay any more for the items. It helps to defray the cost of the Dash of Wisdom blog. Thank you so much!

What is it and why should I be interested  in it..you might be thinking about now?  Protein, gluten free, balances hormone levels, boosts immunity, aids in weight loss..wow the list goes on!

coconut cream, bag of teff, bottle of vanilla extract and bottle of maple syrup

Ingredients 🙂

Sign me up!  Does it taste good? Yes!  It has a very mild flavor, slightly nutty and sweet. The grain is teeny tiny, much smaller than quinoa. Consistency of polenta when cooked.  How do you use it?  Cook it as you would quinoa or oatmeal and use it like you would any hot porridge.

Just beginning to cook, whisk it a couple of times.

Or you can say it is pudding and add a little maple syrup as I did and eat it for dessert or still eat it for breakfast!  If you use the teff flour you can make it into a type of crepe that in Ethiopia is called injera or use it as a great gluten-free flour.

pan of cooked teff

see? this is how it looks when its cooked

Perhaps you have had it?

1 cup cooked Teff has:

  • 255 calories
  • 1.6 grams fat
  • 50 grams carbohydrate
  • 7 grams dietary fiber
  • 10 grams protein   🙂
  • 0.46 milligrams thiamine (31 percent DV) 🙂
  • 0.24 milligrams vitamin B6 (12 percent DV) 🙂
  • 2.3 milligrams niacin (11 percent DV)
  • 0.08 milligrams riboflavin/vitamin B2 (5 percent DV)
  • 126 milligrams magnesium (32 percent DV)
  •  5.17 milligrams iron (29 percent DV)
  • 2.8 percent zinc (19 percent DV)
  • 123 milligrams calcium (12 percent DV)

The list goes on but I don’t want to bore with with those little details. Oh, it comes in two colors, white and darker brown.  I bought the brown.

turquoise footed bowl of teff pudding with raspberries and blueberries.

Teff Coconut Pudding

So here is one recipe and I’ll be sending more recipes your way of this might tiny grain.

The coconut cream makes this a decadent pudding.  You can cook it as a porridge using mostly water and bit of the coconut cream or almond milk.  It takes 20 minutes to cook on the stove.  Or using your instant pot 1:3 ratio of liquid 4 minutes on high pressure and natural release, how cool is that!

Have you cooked with Teff before if so how did you use it?

Enjoy!

Teff Coconut Pudding

Easy, vegan Teff pudding or porridge recipe that only takes 20 minutes to make.

Course Breakfast
Prep Time 3 minutes
Cook Time 20 minutes
Total Time 23 minutes
Servings 2

Ingredients

  • 1/3 cup Maskal Teff grain
  • 3/4 cup coconut cream, canned shake can before opening or stir once opened
  • 1/3 cup water
  • 1 teaspoon ground cinnamon
  • 1 teaspoon vanilla extract
  • 1 tablespoon pure maple syrup

Instructions

  1. Put teff, coconut cream and water in small saucepan. (Can add a pinch of kosher salt).  Bring to a boil, cover, turn on very low and simmer for 20 minutes.  Whisk a couple of times to blend it smooth.

  2. Remove from heat, add vanilla and maple syrup.   Serve with berries and bit more coconut cream or almond milk.  Enjoy!

    turquoise footed bowl of teff pudding with raspberries and blueberries.

Recipe Notes

For Instant Pot Instructions:

Use 1 (Teff);3 part liquid  high manual pressure for 4 minutes and natural release.

Whisk to make it smooth.  

Teff grain you may purchase.  

These are affiliate links which means I will get a tiny percentage of the purchase price but you do not pay any more for the items. It helps to defray the cost of the Dash of Wisdom blog. Thank you so much!

 

Salads/ Vegan/ Vegetarian

Winter Citrus Arugula Salad w smoked almonds

Salad with heart shaped oranges and smoked almonds in a large black bowl

Healthy, quick salad and yummy that you can create in five minutes?  Yes that is this salad. I tend to veer more towards soups in the winter time, but with the sun out even though it is chilly it’s time to bring out the salad.

coconut shards, orange, arugula and almonds on a cheeseboard

Ingredients for the salad

Especially since this one showcases navel oranges which is just right for a winter salad isn’t it?  Winter Citrus Salad is so easy you can go make it right now.. you’re working, I understand

heart shaped oranges on bed of arugula

Winter Citrus Salad with Smoked almonds

, ok this evening then.   You know my niece-in-law whom I rarely get to see, her name is Wynter, isn’t that lovely?

And I have been in love with arugula forever so that is what I decided to use for the base of this recipe.  Sprinkle on coconut chips and some of those easy yummy smoked almonds you made the other day and presto the salad is ready. 

slices of orange in rounds with knife on cutting board

see this is the thickness of orange slices

If you don’t have any coconut chips, cut up a few dates and sprinkle those on the salad or parmesan cheese.

Salad dressing, that will take you 1 minute at max to make it.

Raspberry Vinaigrette ingredients.

I decided to use organic raspberry fruit spread as a shortcut.  Afterall you probably add a bit of sweetener to the salad dressing so why not skip that step?  The olive oil I am using is Enzo Extra Virgin Oil, it was a gift, thank you Michael and it is an amazing!  You can use red wine vinegar as I did or apple cider vinegar.  Shake it up in a little jar with a lid and you are ready to eat your salad.  And yes, see you can cut your oranges in hearts if you desire…  ahhhhh! isn’t that cute?

ahhh! aren’t they cute?

Oranges have been a love all of my life- how about you?  Which is your favorite Citrus, navel orange, caracara orange, mandarins, grapefruits or meyer lemons?  Enjoy!

Winter Citrus Arugula Salad with smoked almonds

Light, quick salad with baby arugula, citrus, coconut chips, smoked almonds with a raspberry vinaigrette. 

Course Salad
Cuisine American
Prep Time 5 minutes
Servings 2 1-1/2 cups each

Ingredients

  • 3 cups baby arugula
  • 1 large navel orange, sliced in rounds 1/4 inch slices* can peel and cube orange too
  • 3 tablespoons coconut chips
  • 1/3 cup smoked almonds

Raspberry Vinagrette

  • 1 tablespoon organic raspberry spread
  • 2 tablespoons Extra virgin olive oil
  • 2 tablespoons red wine vinegar or apple cider vinegar

Instructions

  1. Divide arugula between to bowls.

    (optional)Using heart shaped cookie cutter cut out heart shaped orange slices; put two slices of oranges on each salad. Or peel and slice oranges into chunks, divide evenly among the salads.

    Sprinkle coconut chips on top and smoked almonds. 

Raspberry Vinagrette

  1. Put all salad dressing ingredients in small jar, screw on the lid tightly, shake and pour salad dressing over salad.  Enjoy!

Recipe Notes

If coconut chips or shredded coconut is not available try dates, cut up.  

For this recipe I used my Shun knife, it stays sharp for a longtime and it is very comfortable to use. 

Gluten Free/ Low Carb/ Munchies/ Paleo/ Vegan/ Vegetarian

Smoked Almonds

blue bowl of smoked almonds on a pale turquoise table

 

What do you like to munch on when you just need a little nibble of something?  Open the refrigerator hmmm, what is in there? Or open the pantry cupboard..hmmm still not sure what you want to nibble on?  You want protein so it doesn’t add inches to your hips.. maybe a bit of saltiness…

You know those little tiny cans of smoked almonds in the store that cost a bunch? You can create them and you will be ama-a-azed how much they taste like the little cans of smoked almonds. And there is your munchie.

close up of raw almonds on a pale turquoise board

Almonds almost ready for the magic!

Only now you can make them whenever you want to and save yourself a bucket of money too!  And if you think it is hard… it’s not… if it will take special equipment…it doesn’t.

You will probably make these smokey almonds in a larger quantity once you see how easy they are and how like the little cans of smoked almonds they taste like.   In 30 minutes you can be nibbling on your own smoked almonds!  To create the smoked almonds we’ll use liquid smoke, I like Wrights Concentrated Liquid Smoke, this has been my go to brand for years.

Jar of liquid smoke with almonds behind the jar on the pale turquoise table

Just about all you will need

Notice the ingredients on the back panel (liquid smoke) compared to other brands and I believe you will pick this brand too if it is available in your market.

I was going to have a salad recipe to put your smokey almonds on.   I have had another horrid head cold that has made it difficult to do much so the salad with the almonds will be coming later this week.

I made these the first time with 1/2 teaspoon of sea salt and the next time with 1 teaspoon, for my taste buds the 1 teaspoon was a bit salty, but if I had used kosher salt it would have been just right.   If you like salty foods, use the 1 teaspoon.

Ok, my friends,  I’m going to go put my feet up

blue bowl of smoked almonds on a pale turquoise table

Smoked Almonds

and nibble on some smoked almonds.  If you don’t have any liquid smoke, put it on your grocery list along with a bag of almonds from Costco or where ever you shop for your nuts and make some for the upcoming Oscars on March 4, 2018.    Are there other seasoned nuts that you create?  I’d love to know what they are and what you thought of this recipe.  Enjoy!

Smoked Almonds

Simple recipe for smoked almonds that taste amazing!

Course Appetizer, munchies
Cuisine American
Prep Time 3 minutes
Cook Time 30 minutes
Total Time 33 minutes
Servings 2 1/2 cup each 🙂

Ingredients

  • 1 cup raw almonds
  • 1 tablespoon olive oil
  • 2 teaspoons Wrights Liquid Smoke
  • 2 teaspoons all-purpose flour- see options for GF* *gluten free flour or cassava flour
  • 1/2-1 teaspoon sea salt if using kosher salt use 1 teaspoon

Instructions

  1. Preheat oven to 300 degrees   (I used my toaster oven and it worked great)

    Put almonds in medium bowl, add olive oil and liquid smoke, toss well with fork.  Sprinkle flour and sea salt over the nuts.  Stir well to coat.  

  2. Spread nuts out rimmed pan, bake for 30 minutes, stirring once during baking cycle to mix the nuts.

    Remove and cool before eating.  Enjoy!

    blue bowl of smoked almonds on a pale turquoise table

 

 

Gluten Free/ Low Carb/ Paleo/ Side Dish/ Vegan/ Vegetarian

Tuscan Roasted Olives

wooden bowl full of roasted olives, tomatoes and lemon with green striped cloth alongside the bowl

Have you been to Italy?  I have not..yet, Italian food oh yum!   I so-so love, pizza, gnocchi,  lemons,

rosemary sprigs, lemon, garlic and jar of green olives

What are we making?

olives, rosemary and thyme, just to give you a brief glimpse of a few of my favorites!  When I first heard of whattttt?  yes, Roasting olives, of course, I had to try them.  It will take 20 minutes to roast the olives.

thin slices of lemon

I cut these a bit thin but they were still good!

The prep is like, maybe 2 minutes… just enough time to slice a lemon and strip off the rosemary and thyme leaves, peel a few garlic cloves toss them with a bit of olive oil and presto your almost eating them.  And since you made the Tuscan White Bean Soup you may have a few sprigs of rosemary and thyme leftover, this is what you can use them for.

bowl of lemon slices, cherry tomatoes with few leaves of rosemary and thyme

almost ready!

What do they taste like? A bit saltier than regular olives, the herbs, roasted lemon, garlic, and few cherry tomatoes I snuck in there make munching on this snack other worldly!  This would be a great appetizer or part of a cheese plate.  Add in some almonds to the roasting pan and you have almost a meal 🙂

Tuscan Roasted Olives

I’d love to know if you have roasted olives before, if so what do you roast with them?

Enjoy!

Tuscan Roasted Olives

Olives, herbs, few cherry tomatoes and lemon slices roasted to enhance their flavors create a quick and easy appetizer. 

Course Appetizer
Cuisine Italian
Prep Time 2 minutes
Cook Time 20 minutes
Total Time 22 minutes
Servings 4

Ingredients

  • 1 sprig fresh rosemary
  • 2-3 sprigs thyme
  • 1 lemon sliced in rounds
  • 4-6 large garlic cloves, peeled
  • 1/2 cup organic cherry tomatoes
  • 1/2 cup (optional) whole almonds
  • 2 tablespoons olive oil
  • 2 cups green whole olives, drained (I used Mezzetta Castelvetrano whole green olives)

Instructions

  1. Preheat oven to 400 degrees

  2. Strip rosemary and thyme leaves from stems

    Put herbs along with sliced lemon, garlic cloves, cherry tomatoes and optional almonds in medium bowl.  Add olive oil, toss to coat.  Add in olives, stir again. 

    Pour olive combination onto rimmed baking sheet.

    Roast for 20 minutes, stir once midway through the roasting time.  

    bowl of lemon slices, cherry tomatoes with few leaves of rosemary and thyme
  3. Remove from oven, eat hot or lukewarm.  Serve them as part of a cheese plate with fruit or plain.   Enjoy!  

Gluten Free/ Soups/ Vegan option/ Vegetarian

Creamy Tuscan White Bean Soup

red bowl of creamy white bean soup with a piped red heart on a white plate on a old board background

Ahhh, this is the pièce de résistance in my book, and I confess this was the first bowl of soup I ate after I made the Original Tuscan White Bean Soup.  Now, you can keep this creamy soup vegan, super easy by exchanging the cream for some silken tofu. Whizzz it up and presto you are eating the very creamy, dreamy Tuscan White Bean Soup.

red bowl of creamy white bean soup with a piped red heart

Creamy Tuscan White Bean Soup

Now, go have a great weekend, the sun is shining here and I hope it is where you are at!

What is the red shaped heart that is piped on the soup?  Tomato paste.  I just piped it on with a small star piping tip.  Mixing in the tomato paste as you are eating the soup is delicious.

I’d love to hear what variations you come up with this soup, take a pic of how you decorated it and post it in the comments, ok?  Enjoy!

Creamy Tuscan White Bean Soup

A creamy version of the original Tuscan White Bean Soup.  

Course dinner, Soup
Cuisine American, Italian

Ingredients

  • 3 tablespoons Heavy Whipping Cream Vegan option: 3 tablespoons silken tofu
  • 1-1/2 cups Tuscan White Bean Soup
  • 2 tablespoons (optional garnish) tomato paste

Instructions

  1. Using immersion blender or regular blender, blend whipping cream and soup together.  Heat soup (see Tuscan White Bean Soup Recipe) over medium heat until hot.

    Garnish with a using a star tip to pipe a small heart on soup.  Enjoy!

    red bowl of creamy white bean soup with a piped red heart on a white plate on a old board background

Recipe Notes

The immersion blender that I have is easy to use, powerful and so handy for many recipes.  I can blend hot soups, whip whipping cream and use it for many blending projects. 

This is an affiliate link which means I will get a tiny percentage of the purchase price but you do not pay any more for the item. It helps to defray the cost of the Dash of Wisdom blog. Thank you so much!

The Original Tuscan Bean Soup Recipe you can get here.  

 

Anti-inflammatory/ Dinner/Supper/ Gluten Free/ Soups/ Vegan option/ Vegetarian

Tuscan Soup with Greens

White bean soup with greens in a cast iron skillet with garnish of heart shaped parmesan cheese

Hey there my friends,

If you didn’t get a chance to read yesterday’s blog, I get it… crazy busy, I know this week has been that way for me as well.

Power Baby Greens and basil on a old wood background

Basil and Power Baby Greens-Yum!

Please do take a moment read at least the first few sentences of that post,  because we all need laughs every day right?  And I think laughing at oneself is especially important.  

greens and basil sauteing in a small cast iron skillet

See? its almost done!

 

Ok, today is about creating another soup with your basic Tuscan White bean soup base that you made yesterday.  This is super quick.   Sauté some greens, (I used baby organic power greens) and if you have it, add in some fresh basil (super yum!)  heat up the Tuscan White Bean Soup and magic, presto Tuscan Soup with Greens is ready!  Yes, that’s it!  And see the cute heart shaped parmesan reggiano?  Isn’t that cute!  I did it all by myself.. well ok it was super easy 🙂

Enjoy!

ps if you click on the pinterest pin you can save it to pinterest for later!

Tuscan Soup with Greens

Easy, quick recipe that is scrumptious for Tuscan White Bean Soup with greens. 

Course dinner, Soup
Cuisine Italian
Prep Time 2 minutes
Cook Time 4 minutes
Total Time 6 minutes

Ingredients

  • 2 teaspoons olive oil
  • 1 cup heaping cup baby organic power greens
  • 3 tablespoons julienned fresh basil 1-1/2 teaspoons dried basil

Already prepared Tuscan White Bean Soup

  • 1-1/2 cups Tuscan White Bean Soup- see recipe https://dashofwisdom.com/blog/2018/01/31/tuscan-white-bean-soup/ (for one person measurement does not need to be accurate)
  • 2 slices (optional garnish) Parmesan Reggiano Cheese

Instructions

  1. Heat olive oil over medium high heat in cast iron skillet.

    Add greens and basil, sauté until wilted. 

  2. Add Tuscan White Bean Soup to greens, heat until hot.    (see below for optional garnish  or serve immediately.  Enjoy!

Optional Parmesan Reggiano Cheese garnish

  1. Using grater on slicing portion slice two thin slices of parmesan reggiano cheese.  set them on hot soup in heart shape.  

    Serve immediately.  Enjoy!

    White bean soup with greens in a cast iron skillet with garnish of heart shaped parmesan cheese

Recipe Notes

You may use your preseasoned small cast iron skillet in this recipe to make quick work of sautéing the greens and heating up the soup.   You can even eat your soup out of the little cast iron skillet!  

Here is the link again to the Tuscan White Bean Soup to make in order to create this recipe.

This is an affiliate link which means I will get a tiny percentage of the purchase price but you do not pay any more for the item. It helps to defray the cost of the Dash of Wisdom blog. Thank you so much!

Anti-inflammatory/ Dinner/Supper/ Gluten Free/ Soups/ Vegan/ vegetables

Tuscan White bean Soup

bowl of white bean soup with spoon and few dried beans and sprig of thyme beside the bowl

Would you like to be described as-mild, nutty with firm flesh?  Well… I’m nutty and mild tempered (or so I’ve been told) and I wish I could be described, “with firm flesh”!  See a day with laughter is a day worth it all right?    

Nutty, mild with firm flesh does describe my friend, white northern beans.

white beans with fresh rosemary and thyme in a heart shape on a dark surface

I’m in love with Tuscan White Bean Soup!

They make fabulous soups, if you have an Instant Pot you can go from-dried beans-to-eating your soup in 45 minutes!  And if presoaked it only takes 8 minutes!  Yes, that is not a typo. I like White Bean soups either with tomatoes and flavored with rosemary and thyme or add in basil and you can add other greens in with the soup. Just plain creamy is wonderful too.  You will get to learn each option over the next couple of days.

White beans, carrots, celery and onion with broth in an Instant Pot

Soup is done in 28 minutes!

If you are cooking your beans in an Instant Pot, salt your beans and add a bit of oil to the pot.  The salt will give the beans great flavor along with the fresh herbs.  The oil will prevent the beans from foaming up and out of the pot.  Whenever I think of the word “pot” especially bubbling pot,  I think of my favorite childhood story of The magic porridge pot.  If you don’t know the story you can check out the video here.   I remember being so excited to be able to read this book, it was the reason I wanted to read at an early age.  

For your instant pot here is a quick guide put out by Instant Pot as to how long to cook different types of beans.  I thought you might like this info.  

Today’s recipe is the simple basic recipe that will jump start the other recipes in the next couple of days.  I’m so excited about these recipes you can eat this soup for 3-4 days and feel like you are eating a different soup each day!

If you don’t have an Instant Pot you can pick up a couple 15 ounce cans of organic white beans and make the soup anyway ok?  The basic recipe makes 4+ cups of soup, you can cut it in half but by making 4+ cups you will have enough for 1-2 people to eat:

  • Basic Tuscan White Bean Soup  (may be the basic but soooo yummy)
  • White beans with basil n greens  or white bean with tomatoes
  • Creamy White Bean Soup

Go start your Instant Pot!   Enjoy!

Tuscan White Bean Soup

Easy, quick recipe for basic Tuscan white bean soup. With this recipe you can create several other fabulous, easy vegetarian soups.

Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Servings 4 4+ cups

Ingredients

  • 1/4 cup 60 ml yellow onion, chopped fine
  • 2 tablespoons/30 ml olive or avocado oil
  • 1-1/2 tablespoons/20 ml 3-4 large garlic cloves, minced
  • 1/2 cup/ 60 ml organic celery, diced
  • 1/2 cup/60 ml carrots, sliced thin or diced
  • 1 cup/160 g dried great northern white beans or 2 cans (15 ounce) organic white beans
  • 4 cups/ 950 ml Organic Vegetable broth
  • 2 tablespoons/30 ml fresh rosemary sprigs or 1 tablespoon dried
  • 1 tablespoon/15 ml fresh thyme 1/2 teaspoon dried

Instructions for Instant Pot

Instructions

  1. Saute onion in Instant Pot on Saute function or in cast iron skillet, once translucent, add garlic stir once then add celery and carrots.  Stir, add dried beans, broth and rosemary and thyme (don't need to chop herbs they will disintegrate in the process). 

    Change function to manual pressure for 28 minutes.  Natural release for 10 minutes, than manually release.  

    Garnish with sprigs of thyme.  Enjoy!  

    White beans, carrots, celery and onion with broth in an Instant Pot

Instructions for canned beans on stove

  1. *For this the herbs should be minced.

    In large skillet saute onions over medium high heat until translucent.  Add garlic , minced, stir once then add celery and carrots.  

    Add broth, drained white beans, minced herbs, stir and heat until hot.  Garnish with sprigs of thyme.  Enjoy!

Recipe Notes

I use my Instant Pot several times weekly, there are so many things you can cook including cheesecake in your Instant Pot. 

 

If you use canned beans you can cook the soup in your large cast iron skillet.  No need to preseason these!  They are ready to use.  This is again a kitchen item that I use several times daily!  

These are affiliate links which means I will get a tiny percentage of the purchase price but you do not pay any more for the items. It helps to defray the cost of the Dash of Wisdom blog. Thank you so much!

Anti-inflammatory/ Gluten Free/ Vegan/ vegetables/ Vegetarian

Easy Roasted Vegetables

square bowl of roasted vegetables

Take any vegetable – even if it is a vegetable that you may not like the flavor of it raw; such as an onion.. roast it… ahhh!

assorted vegetables in a large colander

Some of the veggies for roasting

The flavors awaken that have been hidden, it is sweeter and so amazing! Especially in the winter roasted vegetables are marvelous. They become healthy candy!  All those nutrients enhance your health.   You can roast them until they are al dente or soft, you choose, the flavors will be fabulous.

3 bell peppers standing on end on cutting board

How to chop peppers, cut off ends, stand on board to cut.

Some of my favorite roasted veggies are: cauliflower, brussel sprouts, beets, carrots, garlic, sweet potatoes, crimini mushrooms… the list goes on.

How to eat and use your roasted veggies?  Hot, a big bowl of roasted veggies just by themselves, nibble on them chilled, eat them alongside scrambled eggs at breakfast or on top of rice or pasta.  It only takes about 15 minutes to chop up mounds of veggies,

quartered brussel sprouts on a cutting board

Quarter brussel sprouts if they are large

you don’t need to be precise with cutting them. (for this post I chopped more than 16 cups of veggies and took these pictures in 30 minutes, that’s not bragging thats just how easy it is to chop up mounds).  You can buy bags of stir-fry veggies already chopped in the markets and then there is no chopping.    For today’s roasted veggies, I wanted a big batch as I have a busy week ahead of me.  I have a 3/4 size sheet pan so I can put a lot of veggies on one sheet pan.  I suggest try to keep one layer of veggies on your sheet pan and stir once or twice during roasting process.

chopped vegetables in sheet pan

Ready for the oven!

 

The sweet potatoes came from my sister, Phyllis’s garden.. no, she doesn’t live in the country with an acre of land, but good ole suburbia with a raised garden bed.

buckets of sweet potatoes in a garden

Phyllis’s Sweet Potatoes

She had a sweet potato that had sprouted, she stuck it in the ground and now she is giving away sweet potatoes!

I love roasting beets, but if your using the red beets versus yellow beets, the red will permeate cauliflower.  So I keep my beets in a separate bowl while I’m tossing the oil and toss them on top of the other veggies right before it goes into the oven.  Another option would be to have a separate rimmed cooking pan for the beets.

I used a bag of organic multi-colored baby carrots, open bag drop in bowl to toss oil and balsamic.  It is so easy to season the vegetables, you can throw in some sprigs of fresh herbs such as rosemary and thyme or keep it simple with kosher salt and sprinkle of cayenne pepper.  I used avocado oil, olive oil is great and I’m sure melted coconut oil would be sublime.  I toss in some balsamic vinegar too.  Yummy!

How do you like to eat your roasted vegetables?  Tell me what your roasting this week?  Enjoy!

Easy Roasted Vegetables

Easy instructions on how to roast vegetables with a balsamic glaze.  

Course dinner
Cuisine American
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes

Ingredients

Assorted vegetables

  • 8 cups/2L Assorted vegetables
  • 3 tablespoons/42 g avocado or olive oil
  • 3 tablespoons/42 g balsamic vinegar
  • 1 tablespoon/14 g kosher salt
  • 2 pinch cayenne pepper

Instructions

  1. Use any/all of these vegetables

    red, yellow, orange bell peppers

    broccoli

    cauliflower

    Brussel sprouts- if large cut in quarters if tiny keep whole

    onion, peeled, chopped in large chunks

    sweet potatoes, peeled and sliced in rounds

    red potatoes, clean and sliced thin slices  (red potatoes keep their shape, russet potatoes are not recommended). 

    celery, clean, slice in chunks

    baby carrots -use whole

    beets, clean, peel and cut in wedges or slices- if red beets keep separate while tossing oil and balsamic

    garlic, peeled, whole cloves or cut each clove in chunks

    kale, remove inner stem, cut in chunks (keep separate add in last 15 minutes as it will will roast in 15 minutes

    Other ideas: cleaned thinly sliced lemons 

    chopped vegetables in sheet pan
  2. Preheat oven to 450 F /230 c degrees 

    Toss vegetables in oil and balsamic, add salt, cayenne pepper, toss well.

    Put vegetables on largest rimmed baking sheet pan no more than one layer thick.  

    Roast for approximately 30 minutes, stir vegetables 1-2x during roasting.  Enjoy!

    square bowl of roasted vegetables

p.s. Save a pic to pinterest to save it for later!

Dinner/Supper/ Soups/ Vegan option/ Vegetarian

Artichoke Lemon Soup with Puff Pastry

Easy vegetarian soup recipe, cream of artichoke soup recipe, low carb easy soup recipe, easy artichoke lemon soup recipe
There are affiliate links which means I will get a tiny percentage of the purchase price if you decide to purchase any of the products, but you do not pay any more for the items. It helps to defray the cost of the Dash of Wisdom blog. Thank you so much!

Hey there friends!  So glad it is winter, you know why? Lemon season!  Now this recipe isn’t just about the lemons, it is actually very little to do with lemons but they do make an appearance.

Ingredients for Creamy Artichoke Soup

Which ingredient is missing?

Another favorite food of mine are artichokes.  Yes, they are a spring season vegetable but we can get them frozen or canned.  I love artichokes grilled, deep-fried, sautéed, or steamed.  I have never met an artichoke I didn’t love!  And you know what? (ok alert! alert! this is adult sentence coming up)!  Artichokes are an aphrodisiac..at least for me 🙂 which makes them perfect for the next upcoming holiday..Valentine’s day.

Easy vegetarian soup recipe, cream of artichoke soup recipe, low carb easy soup recipe, easy artichoke lemon soup recipe

onions, garlic and artichokes sizzling-yummy!

You don’t need to wait to make this soup!  It is easy, I did it with a puff pastry cap, if you just want to eat the artichoke lemon soup NOW, without the puff pastry cap, It is still going to be super delicious.

Easy vegetarian soup recipe, cream of artichoke soup recipe, low carb easy soup recipe, easy artichoke lemon soup recipe

Immersion blender doing its thing!

Trader Joe’s sells bags of frozen artichoke hearts which makes it really easy to chop them up and you’re soup is almost done.

I made these with cream but for vegan option use cashew cream or blend silken tofu.

Easy vegetarian soup recipe, cream of artichoke soup recipe, low carb easy soup recipe, easy artichoke lemon soup recipe

lemon zest -makes this soup fabulous!

I used my immersion blender to puree some of the chopped artichokes, and I cooked the soup in my cast iron skillet.  Of course for the puff pastry cap the finished soup went into the oven for another 15 minutes.

Easy vegetarian soup recipe, cream of artichoke soup recipe, low carb easy soup recipe, easy artichoke lemon soup recipe

Cutting puff pastry

Ramekins are delightful for this soup with the puff pastry but you can also use a small casserole dish and put the puff pastry on top.

It still makes it a quick, easy scrumptious soup.

Easy vegetarian soup recipe, cream of artichoke soup recipe, low carb easy soup recipe, easy artichoke lemon soup recipe

See this is what the puff pastry looks like on top before it is baked

See those two empty bowls, no I didn’t share mine with someone, I was hungry and this was my breakfast, lol!!

…isn’t there something about breakfast being the biggest meal of the day??  Two cups of this soup was a pretty darn good breakfast if I don’t say so myself!

2 empty ramekins on a table with lemon garnish

I ate them both!!

I’d love to know the variations that you create with this soup, let me know ok?  Enjoy!

Creamy Artichoke Lemon Soup with puff pastry

Easy, quick cream of artichoke soup with zest of lemon and a puff pastry cap.  

Course dinner, Soup
Cuisine American, Italian
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 2 - 8 ounce servings

Ingredients

  • 1 tablespoon butter/ghee or olive oil
  • 1/4 cup yellow onion, diced
  • 1 tablespoon (2 large) cloves garlic, minced
  • 1 cup artichoke hearts, chopped fine
  • 1-1/4 cups organic vegetable broth
  • 1/2 cup heavy whipping cream* see notes for vegan options
  • 1 tablespoon Wondra quick mix flour or cassava flour
  • 1 tablespoon lemon zest (1 lemon)
  • 1/2 teaspoon kosher salt
  • 2 pinches cayenne pepper
  • 1/4 pkg (optional) puff pastry

Instructions

  1. Take out 1/2 package of Puff pastry if using to thaw while making soup.  

  2. Heat butter/oil in cast iron skillet over medium high heat, add onion cook until translucent, approximately 2 minutes, add garlic, stir a couple of times, add chopped artichoke hearts. 

    Easy vegetarian soup recipe, cream of artichoke soup recipe, low carb easy soup recipe, easy artichoke lemon soup recipe
  3. Add broth and whipping cream or other vegan cream option.

    Heat until bubbly


  4. Sprinkle flour over the artichoke soup, whisk to combine.  Add lemon zest, salt and cayenne pepper.  If using puff pastry follow next directions.  If not,cook over medium heat until thick and bubbly approximately 1-2 minutes.   

Puff Pastry Cap Instructions

  1. Preheat oven to 450.

    Unfold puff pastry, set ramekin cup on puff pastry, cut 2 squares of puff pastry that are slightly larger than ramekin cup.  Cut tiny slit into middle of each puff pastry square.

    Divide soup evenly into two 8 ounce ramekin cups.  Place ramekins on baking sheet, put puff pastry square on top of each ramekin cup of soup.

    Bake 15 minutes until puff pastry is golden brown.

    Remove from oven let cool a few minutes before serving.   Enjoy!

    Easy vegetarian soup recipe, cream of artichoke soup recipe, low carb easy soup recipe, easy artichoke lemon soup recipe

Recipe Notes

You will only use 1/2 of the one of the puff pastry packets that are in one box of puff pastry that you remove if you are doing 2 ramekin soups.  I put the rest of the puff pastry packet back in freezer once it was slightly thawed and I had removed what was needed.  

If you don't have ramekin cups use small casserole dish and cut puff pastry slightly larger than the casserole dish.   Bake as instructed. 

Vegan Option instead of cream- use cashew cream or blend silken tofu.

I used the following products to create Artichoke Lemon Soup:

  1.  Cast Iron Skillet-you can get a pre-seasoned one and you'll be surprised how you reach for it daily! 
  2. Immersion blender, this is not a must, but if you are a cook and especially if you like to make soups and or cream anything you will love this immersion blender!  
  3. Ramekin cups- I have several different styles, I use my ramekin cups when cooking to put a bit into the cup then it will cool quickly so I can taste and determine seasonings better. 

These are affiliate links which means I will get a tiny percentage of the purchase price but you do not pay any more for the items. It helps to defray the cost of the Dash of Wisdom blog. Thank you so much!

PS- want to save this recipe for later? Save the picture below this to Pinterest!

Easy vegetarian soup recipe, cream of artichoke soup recipe, low carb easy soup recipe, easy artichoke lemon soup recipe

Easy Creamy Artichoke Lemon Soup with puff pastry

 

Condiments/ Dinner/Supper/ Gluten Free/ Vegan/ Vegetarian

Pineapple Cuban Black Bean Tacos

black bean recipes, easy healthy vegan cuban Black bean tacos easy pineapple salsa

Hey There Friends, cha-cha-rhacha as I write this I’m listening to cuban music, only seems right to be dancing to a wonderful cha-cha band while eating Pineapple Cuban black bean tacos.  And you will too once you see how easy and quick to put these together! And they are delicious!

black bean recipes, easy healthy vegan cuban Black bean tacos easy pineapple salsa

Ingredients -see? its almost done!  See the teal green backdrop?  it was a birthday present-Thank you Michael!

I ate two, Evan ate almost two and shared few bites with Bobbie.   I almost made these into cigar roll-up shape-after all they are Cuban!  But I didn’t… I like making these with fresh pineapple, but if you don’t have a fresh ripe pineapple you can use canned Dole pineapple chunks and chop them up a bit more or buy the tidbits. I find Dole brand is better for some reason than other brands. Fresh pineapples in the store are often a bit green, I keep the pineapple on my counter a few days and oh yum, it becomes sweet and so good!

black bean recipes, easy healthy vegan cuban Black bean tacos easy pineapple salsa

Ready to salsa! cha-cha-cha!

Hey, let me take a break from this yummy post and tell you a bit about my birthday bash.  Well, it started off a week before my birthday with a dinner out with my fabulous girlfriends and sharing birthday celebration with my friend Lynn who also has a birthday in January.

Then this weekend my family went all out in celebrating!  My sister, Arlene and her husband, Ed flew from Missouri, Phyllis my sister from San Diego flew up and Roger my brother flew in from who knows where.. not sure if he can figure it out from day to day which state he is in!  And the relative that came the farthest was my nephew Ryan, (missed you, Daniela).  Who knows from day to day which country he is in!  It is always delightful to see him.  Bobbie, Evan and Aaron went all out with a catered Tea Party theme with gorgeous roses, decorations and lemon cake that was so beautiful!  I felt very spoilt!   And now you will be the benefit of some of the gifts as Aaron bought me lighting equipment and he is educating me on lighting so that my pics will look better.  You will see back props by Michael (thank you so much) the teal green background in these pics it is old wood that he cleaned up and designed.  See the green striped tea towel?  It was a gift too for props!  I love it Claudette!  Ok, back to the recipe.

You do need some fresh cilantro, the tomato is optional, even though I was able to find a really nice organic tomatoes at Winco today.   I used Anaheim (poblano chili) as my grandkids may eat some of the pineapple salsa,  it is like a very mild jalapeno pepper.  I added in a bit of jalapeno pepper for kick.  The black beans if you have an Instant Pot, are ready to eat in 30 minutes or use canned ones and you are ready to eat in 15 minutes or less.   

black bean recipes, easy healthy vegan cuban Black bean tacos easy pineapple salsa

yummy! I’m ready to dig in!

Some cumin, chili powder, bit of squeeze of lime juice is really nice to finish these off with. And there you have it my friends, Pineapple Cuban Black Bean Tacos.

You can use the Pineapple Salsa on your huevos rancheros in the morning, if you have any leftover.  Enjoy!

Pineapple Cuban Black Bean Tacos

Easy Pineapple Salsa with cuban black beans enveloped in tacos for easy vegan yummy meal!

Course dinner
Cuisine cuban, Mexican

Ingredients

Pineapple Salsa

  • 1 cup finely chopped fresh pineapple or use Dole no sugar added pineapple tibits
  • 3 tablespoons minced fresh cilantro
  • 1/4 cup diced organic tomato (optional)
  • 1/4 cup finely chopped Anaheim pepper
  • 2 tablespoons (optional) minced jalapeno pepper for additional heat
  • 1/2 avocado, sliced

Cuban Black Beans

  • 1-1/2 cups cooked black beans (1-15 ounce can, drained) (see notes to cook in Instant Pot
  • 2 large garlic cloves, minced or 1 teaspoon garlic powder
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1/4 cup (optional) minced yellow onion
  • 1 teaspoon kosher salt use salt if cooked your own black beans, leave out if using canned black beans

Tortillas

  • 4 corn tortillas
  • 1 (optional) lime, wedges

Instructions

Directions to Make Pineapple Salsa

  1. Mix all pineapple salsa ingredients together add in jalepno pepper based on how spicy you like your salsa.  Garnish Salsa with three avocado slices and use the remaining avocado slices on top of tacos.

    black bean recipes, easy healthy vegan cuban Black bean tacos easy pineapple salsa

Cuban Black Beans

  1. If using canned black beans, add seasonings and heat over medium heat.  

    If cooking in Instant Pot:

    Add 1-1/4 cups water for 1/2 cup dry rinsed beans.  Add seasonings except for kosher salt.  Manual Pressure 22 minutes, natural release 8 minutes then manual release to open.  Add kosher salt to taste.  

Tortillas

  1. heat tortillas over low flame, flip tortilla to heat opposite side.  Or heat tortillas in dry or sprayed skillet over medium high heat.  

To Assemble Tacos

  1. Use 1/3 to 1/2 cup of seasoned black beans per taco, add pineapple salsa, garnish with avocado slice.  Squeeze a bit of lime if desired.  Enjoy!

    black bean recipes, easy healthy vegan cuban Black bean tacos easy pineapple salsa

PS- want to save this recipe for later? Save the picture below this to Pinterest!

black bean recipes, easy healthy vegan cuban Black bean tacos easy pineapple salsa

Pineapple Cuban Black Bean Tacos-delicious!

There is affiliate link which means I will get a tiny percentage of the purchase price but you do not pay any more for the item(s). It helps to defray the cost of the Dash of Wisdom blog. Thank you so much!