Tag: Nutritional Value

RECIPES, Sauces

Vegan Pesto in 10 minutes !!!

Cristina Carlos-Supino

Done in 10 minutes

Perfect for pastas, as a spread or a dressing. The only different ingredient from the traditional pesto is nutritional yeast instead of parmesan. healthier and tastier

Ingredients

  • 2 cups packed fresh basil (stems removed)
  • 3 Tbsp pine nuts
  • 4 Tbsp of nutritional yeast
  • 3 large cloves garlic 
  • 2 Tbsp freshly squeezed lemon juice
  • 1/4 tsp sea salt 
  • 3 Tbsp extra virgin olive oil

Instructions

  1. In a food processor, add the basil, nuts, garlic, lemon juice, nutritional yeast, and sea salt and mix on high until a loose but somewhat grainy paste forms.
  2. Add olive oil a little at a time (streaming in while the machine is on through the spout) and scrape down sides as needed.

Simple as that !

*Store leftovers covered in the refrigerator up to 1 week. After that, pour into ice cube molds, freeze, and store up to 1 month or more.

Enjoy !

Cristina for Peas & Peace

Condiments, RECIPES

PICKLING RED ONIONS !

Cristina Carlos-Supino

Love pickled red onions on my salads, végé burgers and bowls as a topping

Combine apple cider vinegar in a bowl, you can sweeten with sugar and salt if you wish by simply adding to your pickling liquid. Whisk sugar & salt together until fully dissolved. Place sliced red onions in a Mason jar. Pour vinegar mixture over the red onions and let sit at room temperature for 1 hour.

*The reason I dont add sugar to the pickling is that the red onion already contains sugar and is sweet tasting

After 1 hour, store the pickled red onions in the refrigerator , keeps for up to 2 weeks.

Nutritional Value:

One cup of onions contains 15 grams of carbohydrate, 0 grams of fat, 0 grams of cholesterol, 3 grams of fiber, 7 grams of sugar, 2 grams of protein, and 10 percent or more of the daily value for vitamin C, vitamin B-6, and manganese.

Onions also contain small amounts of calcium, iron, folate, magnesium, phosphorus, and potassium, and the antioxidants quercetin and sulfur.

* Source for nutrition value: http://www.medicalnewstoday.com

Cristina for

Peas & Peace

Dips, RECIPES

Hummus

Cristina Carlos-Supino

Hummus can be a spread, a dip or a topping when making a bowl. It requires few ingredients and is extremely simple and quick to make. Hummus is also high in protein and high in fiber.

This recipe makes 2 1/2 cups and keeps in the refrigerator for 5 days

Ingredients:

3/4 cup of dry chick peas (Soak overnight, healthier and better than canned)
1/2 cup freshly squeezed lemon juice
3 garlic cloves
4 tbsp tahini
Salt (Optional)

Put cooked chickpeas and other ingredients in a food processor or blender. Process to a smooth purée, adding some of the cooking liquid until you get that consistancy.

I then drizzled some olive oil, sprinkled with paprika and served with some crudités, pita wedges and crackers

Cristina for Peas & Peace

Desserts, RECIPES

No Baking Required Date Squares

Cristina Carlos-Supino
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Only 4 ingredients ! perfect for lunches, snacks, breakfast and not sweetened with sugar

CRUST

1.5 cups raw almonds
1.5 cups oats, if you have an intolerance to gluten use GF oats
10 pitted dates roughly chopped
1/4 cup melted coconut oil

DATE FILLING

25 pitted dates roughly chopped
1/2 cup of water

Line an 8 x 8 square pan with parchment paper (my trick is to put the pan above the paper,  trace with a pencil all around and then cut with scissors 🙂

In a food processor , process the almonds and oats until fine, add the dates and process again. Add the melted coconut oil and process until sticky. Set aside 3/4 of a cup of the mixture for later (for top layer). Take remaining of the mixture and press firmly and evenly into your pan.

For the filling use the food processor as well and process the dates and water until a paste forms. Spread the date mixture onto the crust and spread with a flat spatula.

Sprinkle the 3/4 of the mixture previously set aside and press down with your fingers. Let set in the fridge for 1 hour minimum. Cut into squares and ENJOY !

Cristina for Peas and Peace

Mains, RECIPES

Wild Rice

Cristina Carlos-Supino

Here is a comfort food full of nutrients !

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Don’t be intimidated by wild rice,  approach it in the same way as with other types of rice. 1 cup of rice for 2 cups of water (I add to the water 1 teaspoon of powder bouillon), Bring to a boil then reduce to simmer and let it absorb all the water, simple !. You  can then top it with any of your favorite grilled or sautéed vegetables. I then drizzled a little of my Tahini Sauce (1 tbsp of Tahini, 1 tsp freshly squeezed lemon juice, half a tbsp of olive oil and a pinch of cayenne) you can tweak it to your liking depending on if you prefer it more lemony, and if you want it a little more liquid just add water.

The only difference with wild rice is that it has not been stripped of its vitamins and minerals

Nutritional value per 100 g (3.5 oz)
Energy423 kJ (101 kcal)
21.34 g
Dietary fiber1.8 g
0.34 g
3.99 g
VitaminsQuantity%DV†
Vitamin A equiv.
64 μg
Thiamine (B1)
5%

0.052 mg

Riboflavin (B2)
7%

0.087 mg

Niacin (B3)
9%

1.287 mg

Vitamin B6
10%

0.135 mg

Folate (B9)
7%

26 μg

Vitamin C
0%

0 mg

Vitamin E
2%

0.24 mg

MineralsQuantity%DV†
Calcium
0%

3 mg

Copper
6%

0.121 mg

Iron
5%

0.6 mg

Magnesium
9%

32 mg

Manganese
13%

0.282 mg

Phosphorus
12%

82 mg

Potassium
2%

101 mg

Sodium
0%

3 mg

Zinc
14%

1.34 mg

  • Source: USDA

I often get asked where I get my protein, vitamins and minerals. Here is a perfect example

Enjoy !

Cristina for Peas and Peace