¾ c. to 1 c. white sugar (organic if possible.)*To add a lavender essence, I muddled (crushed) culinary lavender with amortal/pestle until pulverized and added it into the simple syrup process.1 c. water1 c. fresh squeeze lemon/strain out seeds4 c. waterAdd several thin slices of lemon for presentation in the container.To make simple syrup:1. Combine sugar and 1 c. water in small saucepan. Heat on low, stiroccasionally until sugar dissolves, (about 5 minutes.) Don’t let it boil.2. As syrup is cooking, grab and squeeze fresh lemons.3. Pour fresh squeezed lemon juice into large glass container.4. Once simple syrup is ready, pour into glass container with lemon juice.5. Add 4 cups of cold water and dilute6. ENJOY!Serves 4.*To add a lavender essence, I muddled (crushed) culinary lavender with amortal/pestle until pulverized and added it into the simple syrup process.
Recipes From Our Field to Fork Dinners
30 min healthy bulgur wheat recipe loaded with proteins and fibers. Prepared using all healthy ingredients.
10 mins 20 mins 30 mins
Dinner, Lunch 4 481kcal
Swati Kadam Gulati | Watch What U Eat
MINT AVOCADO CHUTNEY / DRESSING
Prep Time Cook Time Total Time
Course: Servings: Calories:
1 cup uncooked bulgur wheat
1 can chickpeas drained and rinsed
3 large tomatoes chopped or 1 can of tomatoes
1 onion chopped
2 cups low sodium chicken stock or vegetable stock (organic, if vegan)
1-2 cloves garlic minced
1 1/2 tsp curry powder
1 tsp cumin powder
1 tsp cooking oil (I use avocado oil)
salt and pepper
2 tbsp finely chopped cilantro
1 roma tomato seeded and sliced (optional for garnish)
1/3 cup mozzarella cheese
1 leaves handful mint
1/4 cup greek yogurt
1/4 cup skim milk or water
1/2 tsp cumin powder
salt and pepper
1. Heat oil in a large skillet. Add minced garlic and cook it for 30-40 sec or until fragrant
2. Add in onions and sauté till it turns out translucent
3. Add chopped tomatoes and cook until soft or it has a sauce like consistency
4. Add in chickpeas, cumin powder, curry powder, salt and pepper. Give it a mix
5. Pour in chicken stock (or vegetable stock if vegan) and bring the mixture to a boil
6. Add bulgur wheat and cook it on low heat for about 15-20 min or until the bulgur wheat is tender. Turn off
7. In a blender, combine all the ingredients listed under mint avocado chutney and blend until creamy.
2 heaped cups caponata – approximate (separate recipe)
1 small summer/yellow squash, thinly sliced
¼ pack of halloumi cheese, thinly sliced OR mozzarella
Fresh oregano, chopped
2 baked pizza crusts
1. Preheat the oven to 400F.
2. For each pizza base spread over the caponata and top with slices of halloumi and summer squash. ( Pieces of squash can be curled around your finger and gently wedged into the caponata, for a decorative touch.)
3. Using the back of a baking sheet, or cake lifter, slide the pizzas into the oven, directly onto the racks. Bake for approximately 8 minutes, or until the caponata and cheese are bubbling. Drizzle the olive oil around the edge of the crust and lightly over the pizza; sprinkle over the oregano. Serve with a green salad.
This healthy, homemade hummus is super easy and tastes better than anything store-bought.
PREP TIME: 3 mins
TOTAL TIME: 3 mins
COURSE: Appetizer, Snack
CUISINE: Mediterranean, Middle Eastern
SERVINGS: 8 servings
AUTHOR: Lisa Bryan
• 30 oz canned chickpeas (garbanzo beans) drained with liquid reserved (I use two 15oz cans)
• 1/3 cup chickpea liquid or more, as needed
• 1/2 cup tahini
• 1/4 cup olive oil
• 2 lemons juiced
• 2 garlic cloves
• 1 tsp cumin
• 1/2 tsp salt
• olive oil
• fresh parsley
1. Add all the ingredients to your Vitamix or high-powered blender and secure the lid. Remove the lid cap and insert the tamper.
2. Turn the blender on high for 30 seconds (or more for a creamier texture) and use the tamper to push the hummus into the blades. Add more chickpea liquid (aquafaba), if desired, for a softer hummus.
3. Add the hummus to a serving plate and garnish with olive oil, paprika and fresh parsley.
• The hummus will last for up to a week in the fridge, if kept in a sealed container. You can also freeze the hummus in sealed containers for future use, then just thaw as needed. It’s actually one of the most common foods I meal prep on a regular basis as it’s so easy.
• Don’t forget that you can also make tahini yourself (rather than buying in the store). Just follow my tahini recipe.
• The Vitamix blender I use is the Vitamix Ascent 3500 – and I love it!
Calories: 332kcal | Carbohydrates: 35g | Protein: 12g | Fat: 17g | Saturated Fat: 2g | Sodium: 159mg | Potassium: 419mg | Fiber: 9g | Sugar: 5g | Vitamin A: 0.8% | Vitamin C: 20.1% | Calcium: 8.4% | Iron: 22.8%
This will make a little more than you need. Use extras as a bruschetta topping, in a baked potato, or even with an omelette. Mix in some cooked beans or lentils if you want more protein. This recipe is easily doubled.
2 tbsp olive oil
1 celery stalk, finely chopped
½ red onion, finely chopped
2-3 cloves garlic, finely minced
1 small eggplant/aubergine, diced
10 stoned green olives, halved
2 tbsp raisins
2 tbsp capers in vinegar
2 tsp red wine vinegar or balsamic vinegar
Salt and pepper, to taste
Pinch of muscovado or dark brown sugar
1 x (14 oz) can*, Tetra pack or jar of chopped tomatoes, drained but save liquid OR equivalent whole tomatoes
A handful of cherry/grape tomatoes – optional
1 tbsp fresh oregano or basil – chopped
1. Heat the oil in a large saucepan over a medium heat. Add the celery and sauté for five minutes; add the onion and garlic and sauté a further five minutes. Add the remaining ingredients – except the oregano – and cook for 15 minutes, stirring frequently. Pour in some of the tomato liquid if you feel it needs it, but you want this quite thick for a topping pizza. You could even stir in some ketchup. Stir in the chopped oregano. Taste and adjust the seasoning, perhaps adding more sugar, or pepper.
2. Let the caponata cool for a few minutes before using as a pizza topping. Or serve warm with polenta, bruschetta bread, baked potato or with pasta.
Taken from: http://www.hummusapien.com/easy-healthy-peach-crisp/
This simple vegan and gluten-free peach crisp only requires 8 ingredients and comes together in minutes! Whip it up for a tasty treat the whole family will adore.
• 1 lb + 1 cup frozen peach slices
• 1 cup almond meal
• ½ cup old-fashioned oats (certified GF if needed)
• 3 tbsp coconut sugar
• ½ tsp cinnamon
• ¼ tsp salt
• 2 tbsp pure maple syrup
• 3 tbsp coconut oil (do not melt)
1. Preheat oven to 350F.
2. Spray an 8x8in baking with cooking spray. Place peaches in baking dish.
3. In a medium bowl, combine the almond meal, oats, coconut sugar, cinnamon, and salt, stirring to combine. Add pure maple syrup and coconut oil. Use your fingers to combine mixture until it’s moist and crumbly.
4. Sprinkle mixture evenly over peaches. Bake for 35 minutes.
5. Remover from oven and place on cooling rack to cool.