Green Beans and New Potatoes

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This week is National Farmers Market Week. These markets are a great place to gather fresh produce, organic ready made meals, handmade goods and a variety of other products such as herbs and plants.

In my community, the Webb City Farmers Market sets up every Tuesday, Thursday and Saturday under an open air pavilion. It’s one of my favorite places to visit, especially during the summer and fall months when there is such a bounty of fruits and veggies.

On a recent trip to the market I picked up fresh green beans and new potatoes, along with other veggies. Although I grew up eating green beans and new potatoes that included bacon or ham, I knew I could create a tasty vegan version.

And I did just that! It’s such a simple, wholesome recipe too. Paired with fresh sliced tomatoes, this easy to prepare meal is one of my favorite eats on hot summer days.

Green Beans and New Potatoes title

Health Benefits of Green Beans and Potatoes

Before sharing the recipe, check out why green beans and potatoes are a good for you meal.

Green Beans

These veggies are one of the oldest cultivated vegetables in the world. And they are highly nutritious. Green beans contain vitamins A, C and K along with folic acid, calcium and fiber.

Green beans are also rich in iron, containing about twice the amount found in spinach, which means they are great for boosting energy and metabolism. They also offer an easily absorbed type of silicon, which is crucial for healthy connective tissue, nails and skin.

Because of their vitamin K content, green beans supports bone health, strengthening them from the inside out. And they are loaded with antioxidants that prevent free radical damage in the body’s cells.

The calcium in green beans protects heart health and helps prevent blood clots in arteries. And finally, these nutritious beans help prevent macular degeneration while maintaining good eyesight and night vision.

New Potatoes

Potatoes have a bad rap as an unhealthy food. They are, in fact, a very healthy and nutritious food.

The entire potato is edible, with the skin being very high in nutrients. Because they develop underground, potatoes draw trace minerals from the earth. They are high in potassium, B6 and amino acids…in particular Lysine in its bioactive form. Lysine fights against cancers, viruses such as Epstein-Barr and shingles, liver disease and inflammation.

Potatoes strengthen the kidneys and liver, soothe over excited nerves and help the digestive system to heal from Crohn’s, irritable bowel syndrome and ulcers. They are antiviral, antifungal and antibacterial, relieving stress, supporting the brain and helping us to feel centered and grounded.

New potatoes are simply small potatoes dug up from the ground before they fully mature.

Green Beans and New Potatoes from the farmers market
Green beans and new potatoes fresh from the farmers market.

Simple Vegan Recipe

Excited to prepare the fresh from the market green beans and new potatoes, I considered how to season them for the best flavor. I didn’t want to add bacon or ham…but what could I add?

Instead, I came up with a very simple seasoning…smoked paprika. I loved how it gave the green beans and new potatoes a subtle “meaty” flavor and created a rich broth as the veggies cooked.

Here’s what you need for this recipe:

  • 12 small new potatoes, skin on, scrubbed and halved or quartered
  • 2 pounds of fresh green beans, washed and ends cut off
  • 2 teaspoons smoked paprika
  • 1 1/2 teaspoons sea salt
  • 6 cups of water or veggie broth

Cooking green beans and new potatoes:

  • in a large cooking pot, cover prepared green beans with 6 cups of water or veggie broth (make your own vegetable broth HERE)
  • add smoked paprika and sea salt
  • bring to a boil and then reduce heat, cover and simmer for up to an hour, checking beans for tenderness after 45 minutes
  • add prepared new potatoes, stir to combine with green beans
  • bring mixture of veggies back to a boil, reduce heat, cover and simmer for 45 minutes or until potatoes are tender
  • makes 4 – 6 servings…store leftovers in refrigerator
Green Beans and New Potatoes plated
Ready to eat…green beans and new potatoes

Enjoying Green Beans and New Potatoes

I tell you sincerely that this recipe is so delicious! I love the combination of these two vegetables. And the flavor added by the smoked paprika was perfect. In fact, the broth is so good you’ll want to drink it if you have any left.

I didn’t miss the bacon or ham at all. With a sliced garden fresh tomato, this is the perfect summer meal. No oven use to heat up the house, one cooking pot and easy clean up. I kept the leftovers in the covered cooking pot and popped it into the refrigerator.

If you don’t have a farmers market near you, or a garden to grow your own veggies, look for fresh green beans and new potatoes in the produce section of your favorite grocery store.

Do you like fresh green beans and new potatoes combined together? If you make this simple recipe, let me know what you think!

Ready to eat
Ready to eat!

 

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Red Apple Recipes

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Today, December 1, is National Eat a Red Apple Day!

This day encourages us to enjoy an apple…and not just any apple but a red skinned one.

Why?

Apples play a crucial role in fighting inflammation of all kinds. They calm the systems of the body by reducing viral and bacterial loads that cause inflammation. In addition, the phytochemicals in apples feed the neurons of the brain and increase electrical activity. That makes them brain food!

Red skinned apples are especially beneficial. The pigments that create that rosy color have anti-obesity properties and strengthen the digestive system. They are the best colon cleanser. Pectin from a red apple rids the intestinal tract of bacteria, viruses, yeast and mold. It also helps to eliminate debris that clogs pockets in the intestines.

And this powerhouse fruit helps to pull heavy metals from the body and detoxifies the brain of MSG. Apples hydrate the body at a cellular level, providing trace minerals and salts and electrolytes, making them ideal to consume after exercise or a stressful day.

To help you get your “apple a day”, try these healthy red apple recipes.

Red Apple Recipes title meme

Red Apple Recipes

Click on the underlined titles below for these delicious red apple recipes.

Healthy Fried Apples

This recipe is a great way to use up apples that are a bit past their prime.

Fragrant with cinnamon, this easy recipe does not contain refined sugar or butter. It’s vegan and gluten free. And it makes an excellent side dish, stand alone meal or simple dessert.

Red Apple Recipes fried
Red Apple Recipes – healthy fried apples

Raw Applesauce

Another way to use an overabundance of apples is with this super simple recipe.

Raw applesauce comes together in minutes, and it’s so good. I purposefully leave my applesauce slightly chunky, however you can make it smooth as well. I add my applesauce to fruit or veggie bowls. You can use it in the next recipe too!

Applesauce Cake

Applesauce cake is extremely easy to create, using a few basic pantry items. The recipe adapts well to adding extras such as nuts, raisins and grated apples and tastes great with or without icing.

This cake is vegan, of course, and also gluten free. And as a bonus…it smells amazing as it bakes! Try serving it with fresh berries.

Red Apple Recipes cake
Red Apple Recipes – applesauce cake

Apple Porridge

This yummy recipe uses raw apples as well. Apple porridge makes a great breakfast alternative to cereal. Use a food processor to finely chop apples, leaving the skin on, and then top with walnuts, raisins or shredded coconut.

Beyond enjoying apple porridge for breakfast, try a bowl with afternoon tea or as a simple dessert.

Apple Crisp

Packed with red skinned apples, this vegan and gluten free crisp is easy to make. It’s perfect for a chilly winter evening. Enjoy with a cup of hot herbal tea to experience bliss!

Apple Crisp comes together in minutes and the result is a hot, fragrant, good-for-you dessert. For the best health benefits, leave the peeling on the apples.

Red Apple Recipes crisp
Red Apple Recipes – apple crisp

Rustic Apple Galette

Galette is the French word for a flat, round cake or pastry, usually open faced with fruit piled in the middle. This rustic dish is a healthy version that can be enjoyed without guilt or the ill effects sugar and gluten cause.

This beautiful dessert is perfect for fall and makes a wonderful treat to serve guests.

Favorite Ways to Enjoy Red Apples

The easiest way to benefit from red apples is to simply cut one up and eat it, plain or with a spoonful of sugar free organic nut butter. However, when the mood for something fancier strikes, the possibilities are endless.

I hope you found a new way to bring more red skinned apples into your diet. Their health benefits truly do help keep the doctor away.

What are you favorite recipes for red apples?

Red Apple Recipes galette
Rustic apple galette

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Easy Vegan Blueberry Crumble

 

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July is National Blueberry Month. These superfood berries are at their peak of ripeness as summer gets underway.

In honor of the month, I created a new…and super simple…healthy blueberry treat. Using items I keep on hand…that you probably do too…this dessert came together in a few minutes, while supper simmered on the stove.

Try this easy vegan blueberry crumble for your next get together, tea time or for a simple after supper dessert.

Easy Vegan Blueberry Crumble title meme

Benefits of Blueberries

I love these delicious berries. And, it turns out, they love me too.

Although domestic blueberries are beneficial as well, it’s the wild blueberry that brings the most health benefits.

They contain extremely high levels of antioxidants, delivering healing to any damaged part of the body. Wild blueberries effectively eradicate heavy metals and other toxins from the body. Plus they are a powerful brain food and amazing at restoring the liver.

Wild blueberries can help prevent any type of cancer and they are so restorative that they are beneficial for any symptom, whether physical, emotional or spiritual. (Info from Life Changing Foods, by Anthony William)

I keep a bag of frozen wild blueberries in the freezer, to add to morning smoothies or vegan treats such as scones.

If you don’t have wild blueberries, use fresh or frozen domesticated blueberries, which are those typically found in the produce or freezer sections of the grocery store.

Easy Vegan Blueberry Crumble wild berries
Easy Vegan Blueberry Crumble – wild blueberries mixed with gluten free flour

Ingredients for Easy Vegan Blueberry Crumble

For this simple treat I used frozen wild blueberries, gluten free flour, vegan butter, coconut sugar, vanilla and cinnamon. These are all ingredients that I keep on hand.

Besides the ingredients, you just need a couple of mixing bowls and an 8X8 baking dish.

Easy Vegan Blueberry Crumble baked

Easy Vegan Blueberry Crumble

This easy dessert is vegan, gluten free and refined sugar free.
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course Dessert
Cuisine American
Servings 6 Servings

Ingredients
  

  • 4 cups fresh or frozen wild or regular blueberries
  • 2 tbsp gluten free flour
  • 1/2 cup plant based butter
  • 2 cups gluten free oats
  • 1/2 cup coconut sugar
  • 1 tsp cinnamon
  • 1 tsp vanilla
  • coconut oil for baking dish

Instructions
 

  • Preheat oven to 375 degrees. Rub coconut oil in 8x8 baking dish.
  • If using frozen blueberries, measure 4 cups into a colander and let thaw slightly.
  • Melt plant based butter. Combine oats, coconut sugar, butter, cinnamon and vanilla. Mix well.
  • Transfer blueberries into a bowl. Add two tablespoons of gluten free flour and mix gently.
  • Place blueberries into prepared 8x8 baking dish. Top with oat crumble.
  • Bake for 35 minutes. Allow to cool slightly. Makes 6 servings.
Keyword Blueberry Crumble, Vegan

 

Tips for Easy Vegan Blueberry Crumble

If using frozen blueberries, wild or regular, allow them to thaw slightly in a colander.

Any gluten free flour is fine. I used a 1:1 gluten free flour, meaning one cup of the gluten free flour equals one cup of regular flour. You may also use almond or oat flour. And if you don’t have a gluten sensitivity, use whatever flour you have on hand.

I also use plant based butter. There are several good brands available, in regular grocery stores or health conscious stores. The coconut sugar is darker than refined sugar and tastes more like brown sugar, but less sweet.

You can add chopped nuts to the crumble topping, if desired.

Easy Vegan Blueberry Crumble ready to bake
Easy vegan blueberry crumble ready to bake.
Easy Vegan Blueberry Crumble baked
Easy vegan blueberry crumble fresh from the oven.

The Taste Test

As supper finished up, the kitchen filled with the wonderful aroma of baking blueberry crumble. I let it cool for a short time, and then tried it with a cup of hot peppermint tea.

This blueberry crumble is a winner with me! It’s rich with juicy blueberries and I love the slightly crunchy oat topping. The crumble isn’t overly sweet, which is perfect for me. And I can prepare this treat quickly, whenever I want something a bit more than plain fruit.

Are you a fan of blueberries? I hope you’ll enjoy this easy crumble.

And try something from this round up of blueberry recipes. Share your favorite way of enjoying blueberries in the comments below!

Ready to eat blueberry crumble
Yummy blueberry crumble!

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Vegan and Gluten Free Pumpkin Bars

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One thing that many people enjoy about fall is pumpkin flavored everything. From pumpkin spice lattes to pumpkin donuts and gnocchi, this rich and homey flavor defines the season.

This evening I happily tried a new pumpkin recipe, adapted from litecravings.com. These easy to prepare bars are full of pumpkin flavor and spices. They do not contain gluten, eggs, oil, grains or refined sugar.

Vegan Gluten Free Pumpkin Bars Title Meme

 

Vegan and Gluten Free Pumpkin Bars

I used organic canned pumpkin puree for this recipe. The rest of my ingredients were organic as well and non GMO. Make sure you are using pumpkin puree, rather than pumpkin pie filling, which is loaded with sugar. I found non GMO peanut butter powder at my local Natural Grocers, in the refrigerator section of the bulk foods aisle. I located the almond meal, which gives the bars a nice texture, in the same section. You can use almond flour instead, if desired.

The original recipe required two eggs. I used “flax eggs” instead. Check out this post, for four egg substitutes, including flax eggs, that work well for baking.

Vegan & Gluten Free Pumpkin Bars

These easy to prepare bars are rich with pumpkin flavor and spices and do not contain eggs, oil, refined sugar or gluten.
Prep Time 10 minutes
Cook Time 30 minutes
Course Dessert
Cuisine American
Servings 9

Ingredients
  

  • 1 cup pumpkin puree, organic if possible
  • 1/4 cup powdered peanut butter
  • 1/4 cup coconut sugar
  • 1/4 cup unsweetened apple sauce, organic if possible
  • 2 flax eggs
  • 1 1/2 tsp baking powder, aluminum free
  • 1 tsp vanilla
  • 2 tsp pumpkin pie spice
  • 1 cup almond meal or almond flour
  • 1/2 tsp sea salt
  • 1/4 cup walnut pieces optional

Instructions
 

  • Preheat oven to 350 degrees.
  • In a large bowl, combine all ingredients except for the almond meal.
  • Fold in almond meal, just until combined. Pour mixture into an 8x8 cooking pan, lightly greased with coconut oil.
  • Top with walnut pieces, if desired. Dark chocolate chips would be good too.
  • Bake 20 - 30 minutes, until toothpick inserted in middle comes out with just a bit of batter clinging to it. It's okay to slightly undercook the bars. Begin testing for doneness at 20 minutes.
  • Let cool completely, at least one hour. Bars do even better chilled for several hours in the fridge so that they set. Cut into 9 bars,
Keyword Gluten Free, Pumpkin Bars, Vegan
Ingredients for vegan pumpkin bars
Ingredients for vegan and gluten free pumpkin bars.

Pumpkin Bars that Taste Like Fall

I admit, I rushed the cooling process so I could finish up photos and complete my blog post! However, these vegan and gluten free bars are so good! The bars are slightly sweet and loaded with spiced pumpkin goodness. Because my bars were still warm, they tasted like a delightful cross between pumpkin pie and pumpkin brownies.

The remainder of the bars will chill in the refrigerator overnight. I baked them for about 25 minutes. I think next time…and there will be a next time…I’ll leave them in two minutes longer.

I enjoyed a couple of vegan and gluten free pumpkin bars with a cup of hot peppermint tea. They were perfection…and the taste of fall….in every yummy bite.

Vegan and Gluten Free Pumpkin Bars

 

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Vegan Snickerdoodle Cookies

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These vegan snickerdoodle cookies are full of flavor and healthy ingredients. And they make an excellent snack or simple dessert. I so appreciate Anthony William, who creates and offers a steady stream of delicious, easy to follow recipes. The cookies came together quickly, just in time for afternoon tea.

Vegan Snickerdoodle Cookies

Vegan Snickerdoodle Cookies

This recipe is dairy, refined sugar, gluten and egg free. Walnuts can be left out, for a nut free bread.

Vegan Snickerdoodle Cookies

This easy to prepare cookie recipe is full of flavor and healthy ingredients.
5 from 2 votes
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Dessert
Servings 12 cookies

Ingredients
  

  • 1 1/2 cups almond flour
  • 1/2 cup + 1 tbs coconut flour
  • 1 tsp baking powder aluminum free
  • 1/4 tsp sea salt
  • 1/2 tsp cinnamon
  • 1 tsp lemon juice
  • 1/3 cup maple syrup
  • 1/4 cup coconut oil melted
  • 2 tsp vanilla

Coating

  • 2 tsp cinnamon
  • 1/4 cup coconut sugar

Instructions
 

  • Preheat oven to 350 degrees. Line a baking sheet with parchment paper.
  • Combine sugar and cinnamon for coating and set aside.
  • Combine almond flour, coconut flour, baking powder, sea salt and cinnamon in a bowl. Add lemon juice, maple syrup, coconut oil and vanilla and stir well, to form a dough. If mixture is too wet, add more flour.
  • Form dough into walnut sized balls and roll in sugar/cinnamon mixture. Place on parchment paper. Flatten balls of dough with palm of hand or bottom of a glass.
  • Bake for 10 minutes, or until slightly brown on bottom. 

Notes

Arrowroot starch may be substituted for coconut flour. Gluten free oat flour may be substituted for almond flour.
Keyword Vegan Snickerdoodle Cookies

Vegan Snickerdoodle Cookies

Vegan Snickerdoodle Cookies

Tea Time

Savoring a couple of warm snickerdoodle cookies, with a steaming cup of hot herbal tea, the treat reminded me of shortbread cookies. Crisp with a softer center, and not too sweet, this cookie provides the perfect excuse to take a break and enjoy the moment.

I like that the recipe makes a small batch of cookies. It can easily be doubled. However, twelve cookies seems just right. I’m not tempted to overdo. Instead, two cookies with tea satisfies my desire for a snack.

Serve these vegan snickerdoodle cookies for an afternoon break, pack into a lunchbox or finish an evening meal with a hint of sweetness. They are perfect.

Vegan Snickerdoodle Cookies

Try out these rustic shortbread cookies as well.

And for a variety of herbal tea blends, check out my Amazon Storefront.

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