Fruit and Stuff

Category: RECIPES

• Nature’s Fast Food Menu (No Recipe Needed)

  Posted at 10:46 am by Mary Ann Lesh

  Feb 29th

  

  “We’ve got sunlight on the sand
  We’ve got moonlight on the sea
  We’ve got mangoes and bananas we can pick right off a tree” (Rogers and Hammerstein, “There is Nothing Like a Dame” from the musical South Pacific.

  It’s always nice to sit down to a complete meal, but the truth is that most of us often need something quick and easy. Fortunately, plants provide a wealth of foods that require little or no preparation and are really at their best and most nutritious when eaten fresh from the tree, bush, or vine. Just wash and enjoy. Some, you can eat with the peeling. Some, like bananas and oranges, come in an easy-to-remove biodegradable wrapper. If you have just a bit of time, you can combine them in salads or fabulous dessert plates.

  It’s a good idea to clean the surfaces carefully to eliminate bacteria that they might have picked up in the process of bringing it from the farm or orchard to your pantry. Here’s a quick guide to getting these natural fast foods ready to eat.

  How to clean them

  1. If you will eat the peeling, it’s a good idea to scrub it with a vegetable brush.

  2. If you’re going to peel it, a good rinse, clean hands, and maybe a clean knife are all you need.

  3. For porous foods like lettuce or strawberries, soak briefly (3 minutes or less) in a solution of water and vinegar (plain old cheap vinegar will do the trick)–about 1 part of vinegar to 3 parts of water.

  This Modern Survival Blog gives more details on cleaning fruits and vegetables.

  Just A Few of My Favorites from Nature’s Fast Food Menu

  • apple
  • apricot
  • avocado
  • banana
  • berries (strawberry / blackberry / blueberry…)
  • broccoli
  • cantaloupe
  • carrot
  • cauliflower
  • celery
  • coconut
  • cucumber
  • date
  • fig
  • grape
  • lettuce (all kinds of leafy greens)
  • mango
  • mushroom
  • nuts (pecan / almond / peanut / cashew / walnut…)
  • orange / tangerine / mandarin
  • papaya
  • peach
  • pear
  • pineapple
  • plum
  • pomegranate
  • radish
  • tomato
  • watermelon
  • zucchini
  Posted in FOODS, RECIPES | Tagged cleaning fruits and vegetables, cleaning lettuce, cleaning strawberries, natural fast food, salads

• Avocado SALAD DRESSING (ADEREZO de Aguacate) Recipe

  Posted at 12:03 pm by Mary Ann Lesh

  Feb 23rd

  

  If you are limiting or restricting processed oil, avocado can give you the creaminess and healthy fat you crave in a salad dressing. Or maybe you just love avocado anytime anywhere any way!

  PREP TIME 15 min / COOK TIME none / NEED blender or food processor / MAKES about 1 1/2 cups

  INGREDIENTS 1 AVOCADO, peeled and roughly chopped / 2 Tbsp LIME JUICE / 1 tsp SALT (or to taste) / dash of BLACK PEPPER (or to taste–optional) / 1/2 cup almond milk / 2 Tbsp water (or enough to achieve desired consistency)

  Put all ingredients in blender. Blend on low speed until creamy.

  Posted in RECIPES | Tagged aderezo, aguacate, avocado

• CAULIFLOWER and Garlic No-Oil Sauté Recipe

  Posted at 12:12 pm by Mary Ann Lesh

  Feb 12th

  If you like hot stuff, omit the pepper flakes, adjust the salt and pepper, and add as much of your favorite hot sauce as it takes to make you happy!

  

  PREP TIME 15 min / COOK TIME 4 min / NEED non-stick skillet / MAKES 2 servings

  INGREDIENTS 1 head of CAULIFLOWER / 1 clove GARLIC / juice of 1 LIME (about 2 Tbsps) / SALT to taste / BLACK PEPPER to taste / 1 Tbsp NUTRITIONAL YEARS (optional) / RED PEPPER flakes (optional) / 1/2 cup chopped CHIVES

  1. Remove stems from CAULIFLOWER, wash, and break into florets.
  2. Heat non-stick skillet until a drop of water sizzles. Add chopped GARLIC and CAULIFLOWER.
  3. Stir and cook over low heat until cauliflower turns light brown.
  4. Add LIME JUICE, SALT, PEPPER, NUTRITIONAL YEAST and PEPPER FLAKES. Stir thoroughly and remove from heat.
  5. Add chives just before serving.

  Cauliflower Nutrition and Facts / Nutritional Yeast Facts

  Posted in RECIPES | Tagged ajo, cauliflower, cauliflower recipe, garlic, recipe, saute

• Traditional Mexican GUACAMOLE Recipe

  Posted at 11:36 am by Mary Ann Lesh

  Feb 5th

  I prefer my guacamole without chile, but for a real Mexican, it’s practically indispensable!

  

  PREP TIME 20 min / COOK TIME none / NEED bowl / MAKES 4 servings

  INGREDIENTS 2 ripe peeled and pitted AVOCADOS / 1/2 cup chopped TOMATOES / 1/4 cup chopped ONION / 1/4 cup chopped CILANTRO / 1/2 clove crushed or very finely chopped GARLIC / juice of 1 LEMON (about 2 Tbsps) / 1 small serrano CHILE (optional) / SALT and PEPPER to taste

  1. Mash 2 ripe, peeled and pitted AVOCADOS until creamy.
  2. Stir in 1/2 cup chopped TOMATOES, 1/4 cup chopped ONION, 1/4 cup chopped CILANTRO, 1/2 clove crushed or very finely chopped GARLIC, juice of 1 LEMON (about 2 Tbsps), 1 small serrano CHILE (optional), SALT and PEPPER to taste.
  3. Stir lightly until well mixed.
  Posted in RECIPES | Tagged aguacate, avocado, Mexican, mexican food

• Italian TOMATO SAUCE Recipe

  Posted at 10:56 am by Mary Ann Lesh

  Jan 30th

  Basic Italian sauce from scratch

  

  INGREDIENTS 1 1/2 lbs. fresh ripe TOMATOES / 1/2 cup finely chopped ONION / 2 crushed GARLIC / 1 tsp SUGAR / dash of RED-WINE VINEGAR / 3 stems FRESH BASIL

  PREP TIME 15 min / COOK TIME 1 hour low-medium heat / NEED medium non-stick saucepan / MAKES 2 cups

  1. Drop 1 1/2 lbs. fresh ripe TOMATOES into a pan of boiling water for about 1 minute, until the skins split. Lift out and peel, then chop roughly.
  2. Saute on medium-low heat in non-stick saucepan 1/2 cup finely chopped ONION. Soften about 5 minutes until translucent but not colored. Add 2 cloves crushed GARLIC and cook for 2 more minutes.
  3. Add peeled TOMATOES breaking them up with a wooden spoon, then add 1 tsp SUGAR, dash of RED-WINE VINEGAR, and 3 BASIL STEMS (save the leaves).
  4. Season lightly with SALT and ground BLACK PEPPER.
  5. Bring to a simmer, then turn down the heat and simmer 45 minutes, stirring occasionally.
  6. Test the seasoning, add the roughly-torn BASIL LEAVES before serving.
  Posted in RECIPES | Tagged basil, fresh tomato sauce, garlic, italian sauce

• Easy Crusty BREAD Recipe

  Posted at 10:19 am by Mary Ann Lesh

  Jan 29th

  

  INGREDIENTS 2 1/2 cups all-purpose FLOUR / 1/4 tsp YEAST / 1 tsp SALT / 1 cup (approximate) WATER heated to 120º-130º F

  PREP TIME 5 min + 3.5 hours for rising / COOK TIME 30 minutes / TEMPERATURE 450º F / NEED large bowl, baking pan, parchment paper / MAKES 1 loaf

  1. Aerate 2 1/2 cups FLOUR by beating it with a fork or whisk.
  2. Whisk in 1/4 tsp YEAST and 1 tsp SALT.
  3. Add 1 cup WATER and blend to make a sticky dough.
  4. Cover with plastic wrap and let rise for 3 hours.
  5. On a floured surface, fold the dough 10-12 times and shape into loaf.
  6. Place the loaf in a parchment-lined baking pan, cover with a clean dish towel and let rise 30 minutes.
  7. Preheat oven to 450º F. To steam bread, carefully insert a small baking pan containing 1 cup of boiling water into the oven.
  8. Bake the bread for 30 minutes or until crust is golden brown.

  

  Posted in RECIPES | Tagged bread, crusty bread, easy bread, steamed bread

• Almond MILK (LECHE de Almendras) Recipe

  Posted at 2:05 pm by Mary Ann Lesh

  Jan 26th

  

  INGREDIENTS 1 cup raw ALMONDS / 2 cups WATER

  PREP TIME 5 min / COOK TIME none / NEED blender / MAKES 2 cups

  1. Soak 1 c RAW ALMONDS overnight (or up to two nights for creamier milk).
  2. Drain and rinse.
  3. Add 2 c WATER. Blend until smooth.
  4. Drain and squeeze through a cheesecloth. Save the leftover pulp to make ALMOND CHEESE.
  Posted in RECIPES | Tagged almendras, almond milk, almonds, leche de almendras, milk, milk substitute

• Almond Herbed CHEESE (QUESO de Almendras con Hierbas) Recipe

  Posted at 12:06 pm by Mary Ann Lesh

  Nov 9th

  

  INGREDIENTS: 1 cup almond pulp / juice of 1 lemon / 1/2 tsp salt (or to taste) / 1/2 tsp garlic powder / 1/2 tsp onion powder / 1/2 tsp nutritional yeast / 1 tsp chives / 1/2 tsp dill / 1/2 tsp celery salt, 1/2 tsp parsley flakes / 1 tsp chopped olives /1 Tbsp olive oil

  PREP TIME 10 minutes / COOK TIME none / NO SPECIAL EQUIPMENT

  1. Mix together 1 cup almond pulp, juice of 1 lemon, 1/2 tsp salt (or to taste), 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/2 tsp nutritional yeast, 1 tsp chives, 1/2 tsp dill, 1/2 tsp celery salt, 1/2 tsp parsley flakes, 1 tsp chopped olives, 1 Tbsp olive oil (optional)
  2. Knead the mixture into the desired shape and place in a covered container.
  3. Chill for at least 2 hours.
  Posted in RECIPES | Tagged almond cheese, almond pulp, cheese, cheese substitute, herbs

• Flaxseed or Chia EGG Substitute

  Posted at 4:11 pm by Mary Ann Lesh

  Oct 9th

  

  INGREDIENTS 1 Tbs GROUND CHIA OR FLAX SEEDS / 3 Tbs WATER (Eggs provide structure, moisture and richness; they act as a leavening ingredient. Chia and Flax gels need help with leavening, but make satisfactory substitutes for eggs in baked goods. If you start with whole seeds, grind the amount you need in a coffee grinder.)

  PREP TIME 15 min / COOK TIME none / NEED coffee grinder / MAKES 1 egg substitute

  1. Combine 1 Tbs GROUND CHIA OR FLAX SEEDS with 3 TBS WATER.
  2. Stir well and let set at least 10 minutes before using.
  Posted in FOODS, RECIPES | Tagged egg, egg substitute, flax, linaza

• Aquafaba FACTS

  Posted at 4:39 pm by Mary Ann Lesh

  Oct 8th

  Don’t throw that water out after you cook chickpeas!

  

  Aquafaba, the viscous water in which legume seeds like chickpeas have been cooked, can be used as a replacement for egg whites in some recipes, including meringues and marshmallows. It is also recommended for use in mayonnaise substitutes. Two tablespoons of aquafaba are recommended to replace one egg white. The nutritional content of aquafaba has not been well established because the discovery in 2014 of its ability to mimic egg whites is relatively new.

  RECIPES: Aquafaba Mayonnaise

  Source: Wikipedia

  Posted in RECIPES | Tagged aquafaba, chickpease, egg white substitute, mayonnaise

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• Information about nutrition is confusing. My mission is to collect the best I can find and organize it for easy reference. I am not an expert, but I will help you find one!

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• Recent Posts

  • Some thoughts from Dr. Neal Barnard March 22, 2020
  • Nature’s Fast Food Menu (No Recipe Needed) February 29, 2020
  • Guava (Guayaba) FACTS February 28, 2020
  • Zucchini (Calabacita) FACTS February 26, 2020
  • Blackberry (Zarzamora) FACTS February 25, 2020
  • Beet (Betabel / Remolacha) FACTS February 24, 2020
  • Avocado SALAD DRESSING (ADEREZO de Aguacate) Recipe February 23, 2020
  • Bay Leaf (Laurel) FACTS February 23, 2020
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