Friday, April 29, 2011

Chef AJ's Black Bean Brownies

     I made these after watching the Chef AJ YouTube videos.  I LOVED them.  Word of advise is to cook them extra long, super crispy.  One user on Dr. Fuhrman's website suggested that what he does is when the cooking is done to flip the entire thing over and cook the other side crispy too.  The crispier the better which gave me the idea that this would make a great cookie too.  ENJOY!!!

1 15oz can black beans (drained and rinsed)
1.5 cups date syrup
1/2 cup cocoa powder
1 tsp baking powder
.5 tsp baking soda
1 TBSP Vanilla Extract
3/4 cup flour (I used SPELT)
1/2 cup choc chips (optional)
1/2 cup chopped nuts (optional)

     Using a food processor - blend beans and date syrup until smooth
add remaining dry ingredients
pour into 8 x 8 pan
sprinkle with choc chips or nuts (optional)

Bake in 350 degree preheated oven for about 30-35 minutes or until toothpick comes out clean

Serving Size: makes and 8x8 pan

Number of Servings: 8

Wednesday, April 27, 2011

Asian Sesame Tofu

     This dish I created at Whole Foods for our Health Starts Here program featuring dishes with no oil and little to no salt.  I find that when you bake tofu extra long it takes on the characteristics of fried tofu.  This dish is a MUCH healthier version of the classic fried and over soy sauced one you see many places.  Its simplicity is the absolute best part besides the taste. I hope you enjoy this.  We cannot keep this in stock when it is prepared.

1# Extra firm tofu, cut any way you like
1   Red pepper, Julienne cut
2   Scallions, cut on bias
2T Coconut aminos or Braggs aminos( Braggs has a little more sodium)
1-2 T Black sesame seeds

     Bake the tofu with no oil on parchment paper at 350 for 20 min.  It will look as if they are going to explode.  If they dont puff up and look like an imminent explosion, let them go until they are puffed and ready to pop.  Remove from the oven and carefully turn each piece over to avoid sticking as they sit.  Cut the pepper and scallion. Mix all ingredients in a bowl while tofu is still hot / warm.  Toss to coat all pieces and veggies with aminos and seeds.  Serve warm or cold.  ENJOY!!!

Monday, April 25, 2011

Mustard Garlic Veggie Matzoh Flatbread

     Passover is just about over but wanted to add this tasty dinner I had the other day.  After cooking the mixture and placing it on the matzoh let it sit for 5 min and it will soften the matzoh up enough that it will not crumble when bitten into.  The mustard flavor and fresh garlic combined with the nutty flavor of the yeast make this a easy eat anytime of the year meal.

1C   Kale, thin slice
1C   Cabbage, shredded
3T   Garlic, thin slice
3T   Mustard (no salt added, any type)
4T   Nutritional yeast
4T   Water
1/4C Sunflower seeds, raw unsalted
2T   Chia seeds
Matzoh or any flatbread, bread, roll ect...

   Add first 3 ingredients into a DRY VERY HOT pan.  Add the water.  Cook 5-8 min until somewhat tender.  Add the mustard, yeast and sunflower seeds. Toss until all is incorperated and hot.  Spoon mixture over matzoh and ENJOY!!

Sunday, April 24, 2011

Kale Date Pudding

     OK OK I know this sounds and looks absolutely terrible! But eating healthy knows no boundaries.  This is a delicious, healthy dessert that will astound anyone who eats it. Do not be afraid. Your curiosity will be rewarded. Feel free to top with a cashew creme (recipe coming soon)

1C     Kale, chopped
1C     Dates, chopped
1ea    Banana
2.5C  Soy milk, unsweetened( almond or hemp milk can be substituted )
5T      Chia seeds

     In a food processer add the dates and process for 30 seconds  Add the kale and process for another 30 seconds.  Place the mixture in a blender with the remaining ingredients and blend for 2-3 min.  Refridgerate at least 3 hours to set.
     For a nice sweet chunky texture add some more chopped dates after its blended and before you refrigerate it.   -----> ENJOY!!!

Saturday, April 23, 2011

Kale salad #1

I eat a lot of kale, I love it. I find slicing it very thin makes it an easy to eat flavorful salad green.  This is one of many variations of kale salad I make regularly.  This version is probably my favorite.  It is simple, nutritious and it stores well for eating the next day if needed.

3C  Kale, sliced thin
2C  Vegetables, raw and assorted (anything you have works well)
2T  Sunflower seeds, raw unsalted
2T  Almonds,  raw unsalted
3T  Nutritional yeast
1T  Chia seeds
3T  Garlic Spinach Hummus
2T  Lemon juice

     Combine the first four ingredients in a large bowl and mix well by hand.  Add remaining ingredients in a separate bowl and mix with a fork until dressing is mixed well.  Pour the dressing over the salad mix and work with hands until all is coated well( I use gloves to really work it in)  ENJOY!!!

Friday, April 22, 2011

Nutritarian Fried Rice

     I mostly use alot of the same ingredients as a base to my cooking.  For example MANY of my dishes will contain coconut aminos, nutritional yeast, chia seeds ect... This dish is very similar to the Moo Shu Vegetables I posted on April 17th.  I rate this in my top 5 dishes to eat, very tasty and satisfying. 

1C    Cabbage, shredded
1/2C Corn
1/2C Carrots, shredded
1/2C Kale, shredded
1C    Brown rice, cooked
2T    Coconut aminos
2T    Nutritional yeast

1      Scallion chopped

    Put the first four ingredients in a VERY HOT DRY pan.  Toss around for 5-8 min or until softened.  Add 1/4C of water and the remaining ingredients. (Reserve the scallion for garnish on top) Continue cooking the mixture for another 5 min on high heat. Remove when liquids are gone.  Top with scallions and sesame seeds if you like.  I Love this dish! I hope you do too.  ENJOY!!

After School Snack

 One struggle anyone who has kids face is what to give them after school when they want a sugary snack.  I found a middle ground with my son incorperating fresh vegetables, sweet dried fruit and raw nuts.  The only way he would eat this is if it was veggies I already knew he liked and same with the fruits and nuts. In the middle I put some no-oil dressings available at Whole Foods that are somewhat sweet and still healthy alternative to traditional ranch dressing. You can play around with ideas and even ask your kids what they want on the plate.  It will suprise you what they say!  ENJOY!!!

Thursday, April 21, 2011

Baked Chocolate Apple Cobbler

     I made this around a month ago here at home for dessert and it was a hit.  My wife and I split it. I recommend eating this right out of the oven or in our case the toaster oven.  This dish is SUPER SIMPLE as you will see. It has 4 ingredients. YES, FOUR INGREDIENTS!!!  You can always add a touch of cinnamon or nuts to this to liven it up even more.

3 ea   Apples, peeled cored and sliced thin( we use Gala's)
1/4C  Oats, raw (We use 5 min oats for this)
1/4C  Date sugar
1/4C  Raw Cacao powder

     Mix apples and 1 Tbs of date sugar together and put on bottom of bake pan or casserole dish.  Sprinkle oats over the apple mixture.  In a seperate bowl mix cacao and remaining date sugar together and add 3T of cold water to make somewhat thick and somewhat runny.  It may take a few more Tb of water to do the trick.  Pour that over the apple-oat mixture and cover dish with tin foil.  Bake at 350 degree oven or toaster oven for 20-30 min or until you stick a knife into apples and they are soft, not firm.  You can add cinnamon to the oats or apples, or  nuts, lots of room to play.  ENJOY!!

Wednesday, April 20, 2011

Super Arugula Salad

     This salad has become one of my go-to recipes lately.  This was dinner tonite and Knew it had to be blogged a.s.a.p.  If you like the peppery flavor of fresh baby arugula then this is for you too!

3C    Baby arugula
1/2C Green cabbage, shredded
1/2    Red pepper, diced
1       Carrot, diced
1T     Nutty citrus UN-soy dressing ( see recipe from 4.19.11)
1T     Classic Hummus
1T     Nutritional yeast
1T     Chia seeds
3T     Sunflower seeds, raw unsalted

     In a LARGE bowl, combine all ingredients and mix well.  I use rubber gloves when I mix all of my salads so that I can work it all in as well as I can.  Divide on 2 plates and top with more chia seeds and more yeast.  Its a great easy way to get maximum nutrients in a tasty package.  ENJOY!!

Garlic Kale Matzoh Balls

My idea here was to try to make a 'better for you' version of the generic matzoh balls.  I bought some whole grain matzoh meal and got playing around.  What I got when finished was definitely worth posting here.  I used garbanzo beans, baking powder and matzoh meal as the base in these bad boys.  These can also be used as UN-meatballs as they really held form and had a great texture.   I hope you enjoy them.

1C    Whole grain matzoh meal (I used Manischewitz)
1/2 t  Baking powder
1/8C Garbanzo beans pureed thick, unsalted
1 t     Garlic, minced
1/2C Kale, wilted in hot water
1/2 t  Onion powder
1/2 t  Oregano
1T     Water, if needed

     Chop the kale very fine.  In a bowl, mix by hand everything except the water.  Work with your hands to try to form entire bowl into 1 1/2 inch balls.  Use water if too dry.  In a pot, bring 2QT water to a boil.  Drop balls in one at a time. Boil for 3 min on high then reduce to a simmer for 5 more min.  Remove balls one at a time and place on a plate and refridgerate immediatly. Allow to cool completly to set firm.  To make sure your beans are kosher for passover be sure to smash them any way you can( food processor, blender, hammer) while raw and then boil for 18 min no more.  ENJOY!!!

Tuesday, April 19, 2011

Nutty Citrus UN-Soy Dressing

     I have had several requests to share some of my salad dressing recipes that I use on my salads. I do not have a picture to accompany this recipe.  I will try to get pics of the others as I post them. 
This first dressing is a play on a soy nut orange dressing. Coconut Secret brand Coconut aminos is  great tasting and much healthier for you than soy sauce and even low salt or reduced sodium tamari's.  Did I mention its really tasty too?

Nutty Citrus UN-Soy Dressing

2 Oz Coconut Secret brand Coconut aminos
2 Large oranges, squeezed or juiced
2T Almond butter, raw, unsalted

Mix it all together by fork or mixer.  I use a fork personally and the almond butter does not mix well at first.  It takes about 30 seconds for it to fully incorperate and get creamy. This is really good over thinly sliced kale or any vegetable salad.  ENJOY!

White Bean and Mango Burritos


     This burrito I created  last week at work and we could not keep them in stock! They flew as fast as I put them out.  Its a real nice and healthy play on the traditional pork mango quesadilla. I love this heated piping hot, but others liked it cold...go figure.

2C White beans, cooked, unsalted
1C Mango, large dice
1C Cilantro
1Tb Red chili flakes
1ts Cayanne powder
1T Nutritional yeast
1Tb Cumin
1ts Garlic powder
4-6 Large whole wheat tortillas( as healthy as you can get them)

     Combine all ingredients except the tortillas in a large bowl, mix by hand until incorperated.  Seperate 1/4 of the mixture and run in food processor for 30 seconds.  Add processed mixture to the bowl again and mix by hand.  This will give the mixture a more solid feel and pieces of beans will not be falling out when you bite or cut it.  Finally soften the tortillas by putting over an open flame on you're stove, over a grill or in the microwave for a few seconds.  This will make them easier to roll and move without cracking.  Place a at least a half cup at the bottom of the tortilla, roll over forward 1 turn, fold sides in and then continue to roll to the end. Place on sheet tray and bake for 10-15 min at 325 degrees.  ENJOY!!

Monday, April 18, 2011

Raw Apple Crumble

Hey everyone!, I usually will not repost recipes but this one I have made 3 times over the Thanksgiving week this past year and it gets eaten more than the pies and cakes. This recipe is from the McDougall Newsletter October 2010 issue with guest Chef Cathy Fisher.  I have had a request to bring it to Passover Sedar tonite.  It is simply delicious and nutritious!

Raw Apple Crumble
This is a great dessert because it’s easier and faster to make than an apple pie or crisp, and requires no baking. Instead of refined sugars, this recipe uses dates for sweetness, and lemon juice and nutmeg for that extra zing.

1 cup walnuts
4 pitted dates

3 apples, peeled, sliced and large diced
1 tablespoon lemon juice
2 apples, peeled, sliced and large diced
2 tablespoons lemon juice
6 pitted Medjool dates
¼ cup raisins
¼ teaspoon cinnamon
¼ teaspoon nutmeg
Blend the walnuts and 4 dates in a food processor until the texture is a little smaller than Grape Nuts. Spoon into a small bowl and set aside.

Toss the 3 peeled, sliced and diced apples with 1 tablespoon of lemon juice and set aside in a bowl. Next, in the food processor, blend the remaining 2 apples, 2 tablespoons of lemon juice, 6 pitted dates, raisins, cinnamon, and nutmeg. Toss this mixture with the sliced apples.
Place one-fourth of the apple filling into a small dessert dish and sprinkle with date-nut topping. Serves 4.
Preparation: 15 minutes; cooking time: 0 minutes; serves: 4
: Use a good eating apple, such as a Gala, Fuji or Pink Lady in this recipe.

Sunday, April 17, 2011

Moo Shu Vegetables


I made this dish on 3.30.11 for dinner and have had it several times since. Again I use the Food For Life Sprouted Corn Tortillas.  I also eat this without the tortillas too as a platter. This dish uses Coconut Aminos as the low salt solution to soy sauce.  I love when I make this for dinner and the leftovers that follow!

2C Green cabbage shredded
1/2C Scallions
1/2C Red pepper
1/2C Carrots shredded
2T Coconut Secret brand coconut amino
1T Black sesame seeds
1T Unroasted sunflower seeds
2T Nutritional yeast

In a large DRY HOT saute pan, add the cabbage, carrots and red peppers. toss around for for 5-8 min. untill somewhat browned and softened.  Then add 1/4 C water, aminos, sunflower seeds and yeast.  Stir for 5 more min.  When everything is softened it will be brown in color it is ready. Remove from heat and add the scallions and black sesame seeds.  You can wrap in the sprouted corn tortillas or eat as a platter.

Pineapple Date Ice Cream

     OK, this had to be one of my favorite desserts I ever made. While I suggest eating it immediately after making it, you can re-freeze it but it freezes hard. So let it sit out for a bit before eating it out of the freezer. This is meant to be eaten after its made though. 

     This ice cream is nutrient dense and will satisfy ANY sweet tooth. Play around with the measurements and ingredients to make creations of your own with this as a base or template.


Vegan Pineapple Date Ice Cream-

2C frozen pineapple chopped
4 soy milk ice cubes
2T date paste or dates
Blend until smooth and eat right away or refreeze it

Saturday, April 16, 2011

Bean and cabbage tacos

These super tasty soft tacos are super healthy! For the taco I use Food For Life Sprouted Corn Tortillas. these only have 10mg of sodium and 23g carbs per 2 soft taco shells.  They have a great corn flavor and are very easy to work with.

2C Red Cabbage shredded
1C Black beans cooked, unsalted
1t Cumin
1/2t Red pepper flakes
1/4C Green cabbage shredded
1/4C Carrot shredded
1/2T Nutritional yeast
1/4C unsalted sunflower seeds
Fresh Lime

In a large DRY, HOT pan add the red cabbage.  Cook on high for 5 min. or until wilted and slightly browned. Add beans, cumin, red pepper,sunflower seeds, nutritional yeast and 1/4 Cup of water. Cook on high for 5 more min stirring constantly.  Add more water if needed to keep moist. Remove from heat and put desired amount in pre-heated soft taco shells( i use microwave to heat and soften).  Top with green cabbage and carrot and squeeze lime over top. ENJOY!!!

Welcome to The Real Meal Today

After MANY of my  friends and family requested recipes to the never-ending spew of pictures of food on Facebook I have finally been convinced to start my own blog.  I am not the best writer and tend to lay off punctuation and common elementary grammar but I will do my best to keep this legible and somewhat clear. I hope you enjoy the pictures and try the recipes.

A bit of history - I am a Chef for Whole Foods Market and have been following a nutritarian lifestyle since August 9th 2010.  The goal of this blog is not to push the diet and lifestyle, but to show easy and affordable recipes of healthy foods that can make you feel great. Details of  nutritarian eating and lifestyle can be found at: and if interested.

Most of my meals are thrown together. I will try my hardest to break the recipes into quantities but sometimes a salad will be just a listing of different vegetables, grains and nuts.  Any dressings I include I will try to have exact amounts so there will be no confusion.  I truly hope you enjoy these and please comment on your successes!

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