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Archive for the ‘superfoods’ Category

Blueberries Abound. Hence, Blueberry Cobbler

Posted by Hilary on July 6, 2010

My dad and I went blueberry picking at LeDuc’s and made off with some major blueberries.

I tried my hand at my first ever cobbler. It was a rousing success, so here are the details:

Filling

3 cups fresh blueberries

1/3 cup lemonade or orange juice

2 heaping tsp cornstarch

1/2 tsp cinnamon

Crust

2/3 cup flour

1/4 tsp baking powder

a pinch of salt

1/2 tsp cinnamon

1/2 cup butter or earth balance

1/2 cup sugar

1 egg

1/2 tsp vanilla

Directions

1. Mix the ingredients for the filling so that the blueberries are coated uniformly. Put the filling in the bottom of an 8 x 8 or slightly larger pan.

2. In a small-ish bowl combine the flour, baking powder, salt, and cinnamon. Set aside.

3. In a larger bowl cream together the sugar and earth balance/ butter. Beat in the egg and vanilla. Gradually incorporate the dry ingredients from step 2. Drop the batter onto the filling by the spoonful and then spread it evenly with a spatula.

4. Bake at 375 degrees for 35 minutes. Let cool for long enough that the filling sets up, but not so long that the cobbler gets cold. Eat!

Posted in Desserts, Family Recipes, HilHil, superfoods, Vegan-friendly | Leave a Comment »

Sesame Broccoli Stir-Fry

Posted by Hilary on June 12, 2010

This is an adapted version of the sesame broccoli stir-fry in the Vegan Planet by Robin Robertson. Really it’s pretty much the same recipe, just doubled and with lots of tofu added 🙂

Ingredients:

1-2 large heads of broccoli

6 tablespoons sesame oil

6 tablespoons soy sauce

4 tablespoons hoisin sauce

1/2 cup toasted sesame seeds

1-1.5 red bell peppers, cut into matchsticks

4-6 garlic cloves, chopped

Ingredient Considerations:

I’ve started buying organic tofu from our local co-op, as I was scared off of GMO soy with the rest of y’all after seeing Food Inc. I love this brand (Wild Wood). It’s honestly super firm. This is the only tofu I’ve ever bought that I saw no need to press. Also, this is a large package of tofu, which is why I decided to up the whole recipe around it.

As for the sesame seeds, you can buy them toasted, but they’re so much cheaper to buy in bulk untoasted. To toast them yourself just put them in a skillet on medium heat until lightly browned. This should only take a few minutes.

Directions:

1. Chop up the broccoli and steam it briefly, about 3-5 minutes. Remove from heat and run under cold water to stop the cooking process. Drain and set aside.

2. Prepare the sauce by mixing the sesame oil, soy sauce, hoisin sauce, and sesame seeds. Optional: if you like, before you add the sesame seeds, pour a little bit of the sauce onto the tofu (after you’ve cubed the tofu) and stir to coat. This will just give more flavor to the tofu.

3. Brown the tofu in a skillet and then set it aside.

4. Stir-fry the garlic and peppers for a minute or two until softened. Add in the broccoli, tofu and sauce and stir-fry for about 3-5 minutes.

5. Serve over brown rice. Enjoy!

Posted in cookbook, HilHil, superfoods, Tofu, Vegan-friendly, veggies | 2 Comments »

Combining Superfoods: Oatmeal with Blueberries and Walnuts

Posted by Hilary on April 20, 2010

Ah, superfoods. The term has little meaning to an actual dietician. However, it is an easy way to understand that a particular food is basically extra-healthy.

Superfoods include beans, blueberries, broccoli, oats, oranges, pumpkin, salmon, soy, spinach, tea, tomatoes, turkey, walnuts, and yogurt. There are other lists that include things like olive oil, avocado, and dark chocolate.

One of my current projects is to find ways to combine some of these superfoods, so that you get 3 or more in one meal. The easiest way to do this so far: oatmeal with blueberries and walnuts!

Why oatmeal? It’s high in fiber, and thus helps to lower total and LDL cholesterol. Oatmeal also contains plant chemicals with antioxidant properties, as well as B vitamins, calcium, iron, and Vitamin A. Oatmeal is a complex carbohydrate.

Why blueberries? Blueberries are high in vitamin C, manganese, fiber, and vitamin E. In studies looking at a variety of fruits and vegetables, blueberries have been shown to have the most antioxidants, thus destroying the most free radicals. Actually, the proposed list of health benefits of blueberries is long enough that I don’t want to type it out, so click here if you’re interested.

Why walnuts? Walnuts contain protein, fiber and vitamin E. Walnuts contain a significant amount of omega-3s. They also have a lot of antioxidants, and even some melatonin!

A recipe is probably not needed here. Just cook oatmeal according to package directions. I added a teaspoon of brown sugar to my oatmeal. If your blueberries are frozen (like mine), throw them in towards the end of cooking to thaw them out. If they’re fresh, add them after the oatmeal is cooked. Top with a handful of walnuts.

Posted in HilHil, superfoods, Vegan-friendly | Leave a Comment »