Blog Archives - The Crunchy Bunch

Raw Green Salad with Strawberry Garlic Dressing

11/8/2014

This is another salad that I created when my husband and I detoxed together. This salad was fun to create and it tasted as good as the picture looks. It was crisp and refreshing and the dressing was amazing! I will definitely be making this salad again.

Ingredients:
1 bunch of Asparagus Spears, trimmed
1 medium Tomato, chopped
1 small Red Onion, sliced thinly
1 Cucumber, chopped
1 carton of Button Mushrooms, sliced
1 small bag of Spinach Leaves
1 small Lemon, juiced
1 cup of Strawberries
3-5 Garlic Cloves, minced or use a garlic press
2-3 Tablespoons of Avocado Oil
Handful of Alfalfa or Broccoli Sprouts
Nutritional Yeast (optional)
Sea Salt and Black Pepper (to taste)

Instructions:
1. Prepare your Asparagus, Tomatoes, Red Onion, Cucumber, Mushroom, Spinach, and Sprouts then set aside.

2. Blend your strawberries in a high-speed blender with the Avocado Oil (or any other healthy oil such as Extra-Virgin Olive Oil, Hemp Oil, Almond Oil, or Grape-seed Oil) and pour mixture into a bowl. Also, juice your lemon and pour the juice in with the strawberry puree.

3. Mince your Garlic Cloves and add them to the bowl then whisk all the ingredients until well blended. Season to taste with sea salt and black pepper.

4. Next, Layer your spinach leaves at the bottom of your salad bowl, then layer your mushrooms, cucumbers, tomatoes, red onion, and asparagus. Once all the items are layered in that order drizzle the strawberry dressing all over, add the sprouts on top and sprinkle with nutritional yeast. Dig in and enjoy!

Chef Note:
You can also add your chopped raw nuts to the salad such as: Walnuts, Pecans, Brazil Nuts, or Pistachios.

Red Kale & Golden Beet Salad with Lemon Oil Garlic Dressing

11/8/2014

I came up with this simple salad recipe during an herbal cleanse that my husband and I did together.
We were eating raw foods until 4pm and then we would have a lightly steamed meal after. This salad is delicious and you feel refreshed after eating it. It is a natual detoxifier with all of the amazing ingredients.

Ingredients:
1 bunch of Red Kale, lightly steamed for 5-7 minutes, chopped
2 large Golden Beets (steamed or roasted *your preference* with skin peeled), and chopped
1 medium Red Bell Pepper, chopped
1 medium Red Onion, sliced thinly
1 large Tomato, chopped
1 carrot, ribboned with a peeler
1 lemon, juiced
3-5 garlic cloves, minced
2-3 Tablespoons Hemp Oil (or any other healthy oil such as Extra-Virgin Olive Oil, Avocado Oil, Almond Oil, or Grape-seed Oil)
Sea Salt & Black Pepper (to taste)

Instructions:
1. Prepare your Kale, Beets, Bell Pepper, Onion, Carrot, and Tomato then set aside.

2. Prepare your salad dressing by whisking the lemon juice, hemp oil, and garlic together in a bowl. Then season to taste with sea salt and black pepper.

3. Toss the salad dressing with the salad ingredients in a large bowl until all of the ingredients are evenly coated. Serve warm or cold. Enjoy!

Sweet Mashed Potatoes

11/8/2014

I created this recipe because I was looking for a healthier version of America's favorite holiday side dish, Candied Sweet Potatoes! This recipe turned out better than I expected and I plan to experiment a little more with it when I get a chance. Let me know what you think if you try it and feel free to leave any suggestions if you choose.

Ingredients:
4 Sweet Potatoes, Washed and each one sliced into 4 circles (skin on)
1 cup of Coconut Milk (Full Fat)
9 Medjool Dates (Pitted and pre-soaked in hot water to soften them)
1-2 Tablespoon(s) of Vegan Butter Substitute (Earth Balance) or Extra-Virgin Coconut Oil
1-2 Tablespoon(s) of Bee Free Honey or Grade B Maple Syrup
1-2 teaspoon(s) of Pure Vanilla Extract
1 teaspoon of Cinnamon
½ teaspoon of Nutmeg

Instructions:
1. Place the Sweet Potato circles in a steamer (standing up, not lying face down so they will steam evenly and quickly). Steam until you can easily slide a butter knife into them, about 15-20 minutes.

2. Next, place the Coconut Milk and softened dates in a blender and blend on high until it becomes a paste like substance, then set aside.

3. Once the Sweet Potatoes are slightly cool (yet still very warm), remove the skin and place in a large bowl and mask with a potato masher until smooth like mashed potatoes.

4. Add the Date Paste and the remaining ingredients into the bowl with the mashed Sweet Potatoes and blend the mixture well with the masher. Serve warm and enjoy!

The Coco Jack

11/5/2014

In the picture collage above my husband is demonstrating how to use this wonderful tool called The Coco Jack! We absolutely LOVE The Coco Jack!

Finally! A safe and easy way to open Young Thai Coconuts in seconds without knocking yourself out or worse, severing a finger, blacking out and then having to be rushed to the emergency room!

Featured in the picture collage is the Coco Jack Pack: Coco Sack, Coco Mallet, Coco Jack and Coco Scoop (to scoop the coconut meat out after you guzzle down the coconut water)!

To learn more and purchase this crafty tool go to: http://www.coco-jack.com!

Type in the code: (HealthyCravings) for a 10% discount at checkout.

Organic Vegan Quiche

11/5/2014

Organic Vegan Quiche w/ Mixed Leafy Greens
(Makes 6-8 servings per pie shell)

Ingredients:

• 2 Organic Spelt Crust 9" Pie Shells [Wholesome Brand] (Or any pie crust you choose but the spelt crust is AMAZING)
• 1 Medium Organic Vidalia [Sweet] Onion, Chopped
• 1 Cup of Crimini Mushrooms, Chopped
• 1 Organic Green Bell Pepper
• 1 Organic Sweet Yellow Bell Pepper
• 1 Cup of Organic Spinach Leaves, Chopped
• 6 Cloves of Organic Garlic, Chopped
• 1 Pound of Organic Firm Twin Oaks [More Than Tofu] Spinach & Jalapeno w/ Quinoa & Amaranth or You can also use Regular Organic Firm Tofu, if you can’t find this brand
• 1 Cup of Organic Coconut Milk or Almond Milk
• 2 Tablespoons of Organic Tahini (Sunflower Seed Butter)
• 1 Tablespoon of 100% Organic Artisana Raw Coconut Butter
• 2 Tablespoons of BRAGG Organic Unrefined-Unfiltered Extra Virgin Olive Oil
• *Optional* 1/2 cup of BRAGG Nutritional Yeast (Any Nutritional Yeast is fine)
• 2 Tablespoons of Avocado Oil, Hazelnut Oil, or Grape Seed Oil
• 2 Tablespoons of Turmeric
• 2 Tablespoons of Organic Garlic Powder
• 2 Tablespoons of Redmond Organic Natural Garlic Salt
• 2 Tablespoons of Redmond Organic Natural Season Salt
• 2 Tablespoons of BRAGG Nutritional Yeast Seasoning
• 1 Teaspoon of Organic Sea Salt
• 1 Teaspoon of Organic Black Pepper
• Cayenne Pepper, Season to taste
• 2 Tablespoons of Coconut Secret Raw Coconut Vinegar or BRAGG Raw & Unfiltered Apple Cider Vinegar
• 1 Tablespoon of Organic Brown Rice Vinegar
• 2 Tablespoons of Coconut Secret Raw Coconut Aminos [Soy-Free Seasoning Sauce] or BRAGG Liquid Aminos
___________________________________________________________________

Directions:

1. Preheat oven to 375 degrees.
2. Sauté onions, mushrooms, and green & yellow bell peppers until the mushrooms have released most of their liquid (about 5-7 minutes).
3. Add spinach and garlic and cook 3 minutes longer, and then remove from heat.
4. Mash tofu, then place it in a food processor with the coconut or almond milk, nutritional yeast (optional), and the tahini and process until smooth.
5. Add your seasonings (turmeric, garlic powder, garlic salt, seasoning salt, sea salt, black pepper, cayenne pepper, coconut vinegar or apple cider vinegar, brown rice vinegar, coconut aminos or liquid aminos)
SIDE NOTE: Remember to TASTE the mixture as you are seasoning it to PREVENT over seasoning as everyone’s taste buds are different and my recipe is according to MY TASTE BUDS. So, adjust the seasonings to YOUR PREFERENCE!
6. Add sautéed vegetables to the tofu mixture in the food processor and process until vegetables are blended evenly with the mixture. You may have to add more seasonings and liquid (vinegar or liquid aminos) as you process it. Remember to do a TASTE TEST!
7. Once the mixture is to your liking then you can spoon the mixture into your pie shells. This should fill 2 pie shells.
8. Put the quiche in the MIDDLE RACK of the oven and bake until the top is lightly browned (40-50 minutes).
9. Remove from the oven and let the quiche cool for about 10 minutes before serving. Enjoy!

Quinoa & Black Bean Tacos

11/5/2014

INGREDIENTS:
• 1cp. Quinoa
• 2 Edward & Sons Not-Beef Bouillon Cubes
• 1cp. Black Beans (raw, not canned)
• 1Tbsp. Sea Salt
• 6 White Corn Tortillas
• Daiya Cheddar Cheese Shreds
• 3 Roma Tomatoes (chopped)
• 3 Scallions "Green Onion Stalks" (chopped finely)
• 50/50 Baby Spinach + Spring Mix Salad
• Tofutti Sour Cream
• Hot Sauce or Salsa (Optional)

DIRECTIONS:
1. Cook the Quinoa according to the directions on the package (add the Not-Beef Bouillon Cubes for seasoning).

2. Cook the Black Beans (add the Sea Salt) until they are soft so you can mash them afterwards.

3. Place the White Corn Tortillas on a baking sheet + spread the Daiya Cheddar Cheese Shreds evenly then place in the oven at 400 degrees until cheese is melted.

4. Once cheesy tortillas are ready, remove them from the oven and in this order: Spread the mashed Black Beans, seasoned Quinoa, Salad Mix, Green Onions, Tomatoes, Tofutti Sour Cream, and Original Cholula Hot Sauce, Salsa, or any other topping you so desire (if you choose).

Bon Appetite

Curried Plantain

11/5/2014

Curried Plantain

• 4 medium ripe plantain
• 1/2 scotch bonnet or habanero pepper (I used a tiny piece of an Anaheim pepper because I don't like spicy foods.)
• 1/2 cup chopped green onions
• 1/3 cup chopped cilantro
• 3 TBS fresh lime/lemon juice mixture
• 1/3 cup dulse seaweed flakes or 1/2 tsp black salt (I used a mix of sea salt + kelp granules)
• 1 TBS curry powder
• 3 medium Roma tomatoes (chopped small)
• 1/4 cup extra-virgin olive oil

Peel plantain. Slice very thinly widthwise, about 1/8 of an inch thick. Set aside in a bowl.
Deseed pepper and chop finely and add to plantain bowl.
Dice Roma tomatoes and add to plantain.
Add chopped green onion, cilantro, lemon/lime juice, curry powder, olive oil, salt and/or kelp seasoning.
Fold to mix. Do not over stir, as this will cause plantain to become mushy.
Enjoy.

NOTE:
Make sure to use ripe plantain, which will have large black spots or be mostly black instead of dark yellow. If you use green plantain, it will cause your dish to taste chalky.

Fiesta Rice & Sausage

11/5/2014

Fiesta Rice & Sausage

INGREDIENTS:

*Slow Cooker Required*

~ 1 teaspoon Coconut Oil or Extra-Virgin Olive Oil
~ 2 pounds *Tofurky* or *Field Roast* Brand Italian Sausage
~ 2 cloves Garlic, minced
~ 2 teaspoons Ground Cumin
~ 4 Vidalia "Sweet" Onions, chopped
~ 4 Green Bell Peppers, chopped
~ 2 pkgs. (6 1/4 oz ea.) uncooked Long-Grain & Wild Rice Mix
~ 4 cups of *Better Than Bouillon* No Beef Base Broth
~ 1 to 3 Jalapeño Peppers*, Depending on the degree of heat you can stand!

Side Note:
Jalapeño peppers can sting and irritate the skin; wear rubber gloves when handling peppers and DO NOT touch your eyes. Wash hands immediately after handling.

DIRECTIONS:
1. Heat oil in large skillet over medium-high heat; cook and stir sausage about 5 minutes or until browned.
2. Add garlic and cumin to skillet with sausage; cook 30 seconds. Add onions, bell peppers and jalapeño peppers. Cook and stir until onions are tender, about 10 minutes.
3. Transfer mixture to slow cooker. Add broth and rice; stir well.
4. Cover; Cook on HIGH 1 to 2 hours or on LOW 4 to 6 hours.

Kelp Noodles With Tahini Sauce

11/5/2014

• 3/4 cup raw sesame tahini
• 1 avocado
• 1/4 cup nama shoyu
• 1/4 cup fresh lemon juice
• 1 tablespoon raw coconut vinegar
• 2 garlic cloves
• 1/4 teaspoon sea salt
• 1/4 cup nutritional yeast
• 1 teaspoon ground tumeric
• 1 pound kelp noodles
• 1 zucchini, julienned or spiral cut
• 1 bunch rainbow chard, stemmed & finely chopped
• 1 pint gourmet medley or cherry tomatoes, halved
• Large handful of cilantro leaves, minced

To Make The Sauce
• Combine the tahini, avocado, nama shoyu (Tarmari), lemon juice, coconut vinegar, 1/2 cup 100% pure coconut water, garlic, sea salt, nutritional yeast, tumeric, half of the cilantro in a blender and blend until it has a smooth and thick but pourable consistency, adding more coconut water if necessary to thin it out.

• Place the kelp noodles in a strainer & rinse and drain them thoroughly, separating the noodles to untangle them. Place the noodles on a cutting board and chop them into smaller, more or less even strands. Transfer to a large bowl.

• Add the sauce and toss well to fully coat. Add zucchini, rainbow chard, tomatoes, and remaining cilantro and toss well. Garnish with cilantro. Side Note: To save time make the sauce ahead.

Easy Peasy Sautéed Kale

11/5/2014

•1 Bunch of Kale (chopped)
•1 Sweet Onion (chopped)
•3 Garlic Cloves (minced)
•1 Yellow Bell Pepper (diced)
•1 Red Bell Pepper (diced)
• 3Tbsp of Extra-Virgin Olive Oil or Coconut Oil
•Sea Salt (season to taste)
•Black Pepper (season to taste)
•Smoked Paprika (season to taste)
•Red Pepper Chili Flakes (optional)

- Heat oil in sauté pan and sauté garlic, onions, and bell peppers for 3 minutes or until slightly tender.
- Add kale and then add seasonings evenly and thoroughly mix the ingredients while sautéing.
- Adjust seasonings to taste then remove from heat and serve hot.

Side Note
This dish can be served by itself or with other favorites!
I served mine with baked beans, corn on the cob, and a loaded baked potato.

Question: How do you like to prepare your Kale?