Pure and Simple :: Healthy Recipes and Real Food by Amy Jo

Kelp Noodles with Pea-not Sauce

Years ago, I spent two months on Koh Samui exploring the land, practicing yoga, and doing the best I could to live like a local. It was one of the most memorable trips I've taken and taught me so much about life and simplicity.

While I was there, I met a lady named Dang, who lived just down the road from where I was staying. She was a retired nurse spending her days caring for her father and working in the yard, which was filled with the most gorgeous trees and plants. Each day I visited, she would pick fresh fruit from the trees to share with me, teaching me how to peel and eat each one, since most of them were new to my wide-eyed palate. She didn't speak English, I didn't speak Thai, but our conversations consisted of a language earnestly understood and forever remembered. Even though she was quiet and perceptive, she always asked questions about my life as though the answers were missing pieces to a puzzle. She told me stories of her past and showed me black and white family photos that covered her walls. Much of our time was spent in silence, enjoying each other's company and savoring all the words left unsaid. Dang's refined awareness was one of Thailand's greatest virtues and I still consider this woman one of the most compassionate people I've ever met.

 

Another highlight of my time on this island was the food. It was my first taste of real Thai cuisine and I could not believe it took me so long to get my hands on it. The bursting-with-flavor curries, basil and lemongrass in anything, Thai-fried rice with shrimp, green mango salad, and family style meals that made me feel at home were just a few of my favorite dishes. When I returned to the states, Asian dining became a thing of the past simply because eating out has never been a hobby and learning to cook it properly was not a priority. 

Now that I've given up grains and soy, I knew revisiting Asian food would not be as easy as whipping up a traditional plate of rice and vegetables. So, I started with some kelp noodles, a sea vegetable, as a base. These long, clear strands are neutral in taste and perfect in texture. Once you soak them in warm water with lemon juice, they become soft with a bit of crunch and make a great noodle replacement when you are craving pasta. Kelp contains minerals including:

 

1. Calcium - strengthens bones and teeth and reduces PMS symptoms

2. Magnesium - protects against high blood pressure and acts as an anti-inflammatory

3. Iron - strengthens the immune system, treats insomnia, and boosts the body's energy levels

4. Iodine - improves thyroid function, removes toxic chemicals, and promotes healthy hormones

 

I added cilantro, red bell pepper and green cabbage to the kelp noodles then tossed it all together with a wonderful Thai-Style Peanut Sauce made with sunflower seed butter. The sauce is similar to the dressing I used in the Red Cabbage Salad and tastes just as great! 

 

 

Kelp Noodles

12 oz. package of kelp noodles

1/2 lemon, juiced

1/2 cup of green cabbage, thinly sliced

1/4 cup of red bell pepper, thinly sliced

1/4 cup cilantro leaves, chopped

1. Place kelp noodles in a bowl and cover with warm water and lemon juice. Soak for 2 hours.

2. Remove noodles from water (discard water) and place in strainer. Squeeze the water out of noodles and then use a paper towel or kitchen towel to squeeze any remaining liquid in the noodles.

3. Place noodles in bowl. Add cabbage, bell pepper, and cilantro. Mix well with a spoon. Set aside.

Thai-Style Peanut Sauce

3/4 cup sunflower seed butter, unsweetened

1/4 cup fresh squeezed orange juice

2 tbs. raw honey

1 tbs. olive oil

2-inch piece of fresh ginger root

2 garlic cloves

1 tsp. salt

1 tsp. black pepper

1. Place all ingredients in blender and process until smooth. 

2. Pour sauce over kelp noodle salad and mix well.

Chocolate Caramel Pecan Clusters

Last Thanksgiving, I went to Gatlinburg, TN with my family and spent a week in a cabin among the Smoky Mountains. To say it was the perfect place to retreat is an understatement.

cold weather + mountains + log cabin + nieces and nephews = paradise in my eyes

While we were there, we took a trip up winding backroads, played pool in the cabin, soaked in the hot tub, rode a scenic sky lift over the city at night (that was maybe just a little bit scary), and ate great food. Before heading out of town, we stopped at Ole Smoky Candy Kitchen for some sweet treats. This place is a fantasy land for both adults and children and is known for their taffy, which is made in the store. When I spotted their chocolate covered bears (also known as turtles), I knew it was only a matter of time before I would be making these little darlings in my own kitchen with a raw, dairy-free twist. And when I was mixing the caramel layer of my cheesecake, I was secretly plotting to use a similar recipe for this candy.

Last week, I made a batch of these Chocolate Caramel Pecan Clusters twice, because once just wasn't enough. They were so perfect and sweet and gooey and chocolatey and better than any other candy I've ever had. Yes, possibly my new favorite candy. Maybe because I love the combination of caramel and chocolate with tiny pieces of pecans and have never before found a version that my belly likes before now. Whatever the reason, I am excited to share with you this recipe. Do yourself a favor and make them next time your sweet tooth whispers its wishes.

  

Chocolate Caramel Pecan Clusters

Caramel Pecan Clusters

10 medjool dates, stoned

2 tbs. raw almond butter

2 tbs. pure maple syrup

1 vanilla bean or 1 tsp. vanilla extract

pinch of salt

1/2 cup of pecans, chopped

You have two options here, depending on whether you want to use a food processor or not (I used my hands instead and loved how this turned out).

Food Processor Version

1. Place dates in food processor and blend until smooth. 

2. Add almond butter, maple syrup, vanilla and salt and blend well, until you have a smooth doughy texture.

3. Place caramel mixture into a bowl.

4. Add pecans and knead the dough with hands until pecans are evenly combined.

5. Place a spoonful of dough onto a parchment lined cookie sheet. Gently mash the caramel cluster so it is slightly flat on top. Repeat until you run out of dough.

6. Place in fridge.

Hand Mixing Version

1. Place dates in a large bowl and mash with fork. I divided each date into half and mashed one at a time. It was a bit of work, but I prefer working with my hands when possible.

2. Add almond butter, maple syrup, vanilla, and salt. Mash together with a fork. 

3. Add pecans to mixture and knead with hands until well combined.

4. Place a spoonful of dough onto a parchment lined cookie sheet. Gently mash the caramel cluster so it is slightly flat on top. Repeat until you run out of dough.

5. Place in fridge.

Chocolate 

1/2 cup raw cacao butter, finely chopped

1/2 cup raw cacao powder, sifted

1/4 cup pure maple syrup

*You will be using a double boiler and an oven-proof bowl to melt the cacao butter.

1. Place two cups of water into the bottom pot of a double boiler.

2. Place raw cacao butter into an oven-proof bowl that will fit on top of the double boiler pot.

3. Bring water to a boil.

4. Place bowl of cacao butter onto pot until the butter is completely melted.

5. Remove bowl from heat.

6. Add cacao powder and maple syrup.

7. Stir well, breaking up any chunks left in the powder.

8. Let the chocolate sauce cool until it thickens a bit. You do not want the sauce to harden. You do want it to thicken a bit so that it will slowly pour down the sides of the caramel clusters.

9. Once the chocolate is slightly thick, add a spoonful to each of the caramel clusters and cover the sides with the chocolate sauce. I used a spoon to assist this step.

10. Once you have finished, place the chocolate caramel pecan clusters into the fridge and let sit for an hour, until chocolate hardens. Store in fridge for up to a week. AMAZING!

 

Vegetable Lasagna

As you probably know by now, I am not one to hold back the slightest bit of excitement when it comes to food and the sublime flavors that emerge from my kitchen. Even the simplest meal with few ingredients is capable of transforming my mood to an all-time high when it both amuses my tastebuds and satisfies my belly's strict demands. Since giving up gluten, I am relentless in my attempts to alter my favorite dishes into a nutritious, praiseworthy feast without losing flavors in translation.

Basil, and its spry ability to brighten even the most bland dishes, light my fire, which is one of the main reasons I love the idea of Italian food. However, I usually avoid it like the plague because of the massive amounts of cheese and flour involved in the cooking process. So, I decided to try my hand at a classic lasagna without the dairy, gluten, grains, or meat. I was ecstatic when I tasted the first bite of homemade ricotta cheese made with macadamia nuts. It was divine and so easy to make! I packed it full of basil and Italian parsley to give it some gusto and plenty of nutritional value. Basil contains cinnamanic acid, which is known to stabilize blood sugar, improve circulation, and treat respiratory tract disorders. It is a natural anti-inflammatory and used to reduce fever brought on by infection. The benefit of basil I am most elated to mention is its capacity to repel insects. Mosquitoes are bigger in Texas and I will need all the help I can get keeping them off my skin this summer. Italian parsley is known as a natural diuretic, which assists in the elimination of water and sodium, cleansing the kidneys and liver. 

For the sauce, I used tomatoes grown in my grandad's garden and canned by my grandmother's nifty hands. It turned out so yummy and knowing where it came from made it 100 times better. I threw in tons of fresh oregano for depth and an appetizing aroma. This herb is used to treat indigestion and soothe stomach discomfort. I also add to it my heavenly Cauliflower Pizza Crust. 

The recipe for my Vegetable Lasagna may look a bit overwhelming with all the steps, but I assure you that it's quite simple with a little patience. I replace the noodles with zucchini squash and layer in broccoli and spinach for a veggie boost. This reheats nicely the in the oven, so make ahead if you have the time or eat as leftovers the following day. 

Vegetable Lasagna

Tomato Sauce

1 tbs. extra virgin olive oil

3 shallots, peeled and chopped finely

3 cloves garlic, peeled and chopped finely

3 cups canned (including the juice) or *fresh tomatoes, peeled, seeded, and chopped

¼ cup fresh oregano leaves, chopped finely

1 tsp. salt

1 tsp. pepper

pinch of cayenne pepper

1 cup sun-dried tomatoes, soaked for 30 minutes in water (to be added in last step)

1. *If using fresh tomatoes, boil a large pot of water and then place tomatoes into boiling water for about 30 seconds, using tongs. Put them into a bowl of ice cold water for a few minutes until cool enough to peel. Slice in half and remove the seeds with a spoon. 

2. Heat oil in a skillet over low-medium heat.

3. Once skillet is hot, add shallots and garlic for about 3-4 minutes, stirring so they will not burn.

4. Pour the chopped tomatoes (and juice if using canned), oregano, salt, pepper and cayenne to the garlic and shallots and increase heat to medium-high. Stir well.

5. Bring mixture to a boil. Reduce heat to low and simmer for 20 minutes, uncovered.

6. Let cool.

7. Drain sun-dried tomatoes.

8. Add tomato mixture and sun-dried tomatoes to a food processor and blend until you get the consistency you like. I leave mine a bit chunky. 

Ricotta Cheese

1 ¾ cup macadamia nuts

½ cup water

½ cup fresh-squeezed lemon juice

2 tbs. extra virgin olive oil

2 garlic cloves, peeled

1 tbs. raw honey

1 tsp. nutmeg

1 tsp. sal

1 cup chopped fresh basil leaves, chopped finely

½ cup fresh Italian parsley leaves, chopped finely

1. Add nuts, water, lemon juice, olive oil, garlic cloves, nutmeg and salt to a food processor and blend until smooth.

2. Place ricotta mixture into a bowl. Stir basil and parsley into mixture with a spoon. Place in fridge.

Spinach

7 cups spinach leaves, stems removed

1 tbs. olive oil

2 garlic cloves, peeled and chopped

1. Heat oil in skillet over medium heat.

2. Add garlic and spinach to oil and sauté for about 2 minutes.

3. Turn off heat and set aside spinach.

Broccoli

2 cups broccoli florets, remove stems and chop into small pieces

2 tbs. olive oil

1. Heat oil in skillet over medium heat.

2. Add broccoli and sauté in pan about 4 minutes. Cover with lid and let cook for another 5 minutes, stirring occasionally.

3. When done, turn off heat and set aside.

Zucchini

2 pounds of zucchini squash (I used 7 small zucchinis)

1. Heat oven to 400 degrees.

2. Slice zucchini lengthwise into thin strips.

3. In a single layer, place zucchini strips onto a parchment lined cookie sheet (I used two cookie sheets).

4. Heat in oven for 20 minutes.

5. Remove from oven and reduce temperature to 375 degrees.

Assembly

1. In an 11x7 inch pan, pour a thin layer of tomato sauce to coat bottom.

2. In a single layer, place half of zucchini strips on top of the tomato sauce.

3. Gently spread the ricotta cheese onto the zucchini.

4. Evenly spread the broccoli florets on top of the ricotta cheese.

5. Next, pour half of the remaining tomato sauce on top of broccoli.

6. Add the second layer of zucchini strips.

7. Spread the ricotta cheese on top of zucchini.

8. Evenly spread spinach on top of the ricotta cheese.

9. Pour remaining tomato sauce on top of the spinach.

10. Bake in oven for 25 minutes.

11. Remove from oven and serve. 

 

Raw Chocolate Bark

Today is Willie Nelson's birthday so I'm dedicating this post to him. I don't know if he likes chocolate but I made this bark on Sunday just moments before heading out to see him play at his 80th Birthday Bash (which he turned into a fundraiser for the town of West, TX). That man is a one-of-a-kind creature that has unintentionally carved out for himself a special place in my heart through his soulful songwriting, heartfelt undertakings, and gentle nature. His son, Lukas Nelson, opened up for him at the concert and WOW. Just wow. The first tune out of his mouth gave me chills and sounded just like his dad. Then he went on to sing Blue Eyes Crying in the Rain and Angel Flying Too Close To the Ground...two of my favorites. The guy is incredibly talented and really fun to watch. 

So, about the chocolate. Up until I discovered refined sugar/dairy/soy free recipes, I was never really a fan of the stuff. I could take it or leave it. Then one day, I made my own and I was forever a changed woman. I still remember the first time I whipped up raw chocolate bark. The initial sampling was breathtaking. How could something so clean taste so good and why did it take me this long to unearth the secret of immeasurable glee? 

Pure cacao is known for its medicinal benefits. It contains phenethylamine, the joy-enhancing chemical associated with love. Is this one of the reasons we reach for chocolate at the end of a long day when nothing else seems to do? Some use it to treat depression because of the mood-altering effects. Anandamide, a chemical that stimulates the brain and releases feelings of euphoria, is also found in cacao. Chocolate contains a stimulant called theobromine, so I usually make sure I get my fill before 2pm each day. Otherwise, I'm inspired to take on (and complete) a project way past my bedtime and I am one who needs my sleep. And the cell-repairing antioxidants in chocolate? Off the charts. It contains more than most fruits and vegetables. Chocolate also improves blood flow and reduces blood pressure. When I speak of the benefits, I am talking about chocolate in its purest form. Adding milk, white sugar, corn syrup, soy, preservatives, and other not-so-good-for-you ingredients to the mix can easily decrease health. 

If you have never made (or eaten) raw dark chocolate, this recipe is a great introduction to a world of boundless bliss. It is simple, using only four ingredients, and takes very little time to make. You can always double the recipe so it will last longer. I eat this or another form of chocolate just about every day and never feel like I have a sugar-induced high or hangover. When mixed with the right ingredients, the aftermath is heavenly. I think even Willie would approve.

Raw Chocolate Bark

1 cup raw cacao powder

3/4 cup raw coconut oil

1/2 cup pure maple syrup, room temperature (*see note below directions)

pinch of salt

1.Line a small rectangular or square container with parchment paper, making sure to cover the sides. I used a plastic container that is 8x4 for thicker bark.

2.Fill a tall bowl with hot water from the faucet. Place jar of coconut oil in it until the oil has become liquid. In the summer months, your oil may already be in a liquid state from the heat.

3. Place cacao powder and salt into a large bowl and break up any clumps with a fork so you have a smooth, fine powder.

4. Add melted coconut oil to the cacao powder and stir well with a fork or small whisk. You may have to stir for a bit in order to completely combine the oil and powder.

5. Add maple syrup to the mix and stir together. If you store your maple syrup in the fridge, make sure you take it out in plenty of time to bring it to room temperature, or else it will harden the coconut oil mixture immediately, making it difficult (or impossible) to make a bar.

6. Pour chocolate into your parchment paper lined container. Set in freezer for 1 hour.

7. Cut into pieces with a knife or pizza cutter.

8. Store in freezer or fridge. I keep mine in the freezer. Enjoy the ever-so-sweet-and-gorgeous batch of beauty.

*For serious dark chocolate lovers, you may want to cut back the sweetener to 1/4 cup. If you like your chocolate very dark, 2 tbs. of maple syrup will probably suffice.

Red Cabbage and Apple Salad with Tahini-Ginger Dressing

Craving salad every night for the past week, I finally decided to create a colorful cabbage dish that is chock full of nourishment, as tasty as it is beautiful, and hearty enough to satisfy the hunger that exists after an active day. Holy smokes! This one is a keeper. It has inspired me to branch out (leaving my comfort zone) and explore the farmers markets for new vegetable combinations, which could very well result in some pretty fantastic salads over the next few months. The possibilities are endless and the thought of wooing friends with my oh-so-thrilling-and-exquisite creations at outdoor summer soirees makes me one happy girl!

On Saturday, a friend of mine introduced a new-to-me vegetable called garlic chives, which he began eating years ago when working at Urban Roots. Have you heard of this stuff? I never had before the weekend but it is brilliant. Known as an antioxidant, digestive aid, and blood flow stimulator, it tastes exactly like a mix of garlic and chives, looks like grass, and insisted it be included in this week's post. So, I threw a few blades of it into this dressing, along with some tahini, orange juice and ginger. Talk about a winning combo...out-of-this-world-love-at-first-bite results. I will be using this herb more often as soon as I come up with some tasty recipes that can handle it.

Another ingredient that I love (and included in this salad) is ginger. I try to incorporate it into my diet a few times a week (a green smoothie is a quick and easy way to sneak it into my day) because of the wondrous perks. It is magic for the digestive system, boosts the immune system, reduces inflammation and eases uncomfortable bellies. The flavor is so potent and enhances just about anything it touches. It adds incredible zest to this Tahini-Ginger Dressing. 

Underneath this sweet, creamy topping I've made such a fuss about, you will find a heap of handsomeness that includes cabbage, apple, onion, dried currants and specks of pecans. This recipe makes enough to serve 4-6, so you may have leftovers for lunch the next day. Captivate the audience at your next dinner party with this one...it is a charmer! 

 

Cabbage and Apple Salad

1 large head of red cabbage, thinly sliced

1 red onion, thinly sliced

1 apple, sliced into thin strips

1/2 cup dried currants

1/2 cup pecans, chopped into small pieces

2 tsp. salt

1. Place strips of cabbage into a large bowl. Add salt and massage into cabbage with hands until well combined (this will wilt the cabbage a bit for easier digestion). Let this sit for 5 minutes. 

2. Add onion, apple and currants to cabbage. Mix well. 

3. Pour Tahini-Ginger Dressing (recipe below) over salad and combine thoroughly.

4. Garnish with pecans.

5. This salad is best served chilled. Store in fridge for up to 3 days.

Tahini-Ginger Dressing

1/4 cup tahini (sesame seed butter)

3/4 cup orange juice, fresh-squeezed

3 tbs. lemon juice, fresh squeezed

1 tbs. cold-pressed olive oil

1 tbs. raw honey

1/4 cup garlic chives (or 2 cloves garlic)

2-inch piece of fresh ginger root

1 tsp. salt

1 tsp. black pepper

1. Place all ingredients in a blender and process into a liquid.