Tropical Energy Smoothie

This nutritious smoothie is a delicious way to receive nutrients when you have limited time to prepare food. It is a healthy dose of fruit combined with protein that will sustain and energize you. It is good for breakfast or even an afternoon pick me up.

Prep and Cook Time: 5 minutes

Ingredients:
2 TBS tahini
1 medium size ripe banana
1 cup low fat plain yogurt
1 - 1 1/2 cups papaya juice
1/3 c of frozen pineapple

Directions:
Blend all ingredients until smooth

Gourmet Hemp From NYC Global Galaxy Eatery

Gourmet Hemp From NYC Global Galaxy Eatery

Servings: Serves 4

Wild Rice Salad:
4 1/2 cups water
1 1/2 cups wild rice
1 cup corn, frozen
8 asparagus stalks, diced
1 fennel, diced
1 roasted red pepper, diced

Cumin-Hemp Vinaigrette:
4T rice vinegar
1T agave nectar
2T ground cumin
1/2 cup hemp oil
Salt and pepper

Procedure: (serves 4)

1. Cook wild rice in salted water over medium low heat for about 1 hour. Wild rice is properly cooked when the rice grains begin to burst.

2. Separately, place fennel, asparagus and corn in salted water. Cook until tender. Combine with diced fennel and asparagus.

3. Oil and season red pepper. Roast in oven at high heat. Place in bowl and cover with plastic wrap to allow the pepper to steam. After 20 minutes, peel skin away and discard. Dice pepper and mix together with other vegetables.

4. Combine rice vinegar, agave, cumin in a blender. Slowly add hemp oil and allow to emulsify.

5. Mix vinaigrette with rice-vegetable mixture. Serve room temperature.

Braised Kidney Beans & Sweet Potato

This is a hearty and nutritious vegetarian meal that is high in protein. It is very easy to prepare and needs minimal attention while cooking. The Healthy Sauté and braising cooking methods make this even healthier by not using fat or heated oils. The combination of spices makes it unusual and delicious. It is a perfect meal to have when it is cold outside.

Prep and Cook Time: prep time: 20 minutes; cooking time: 45 minute

Ingredients:
1 medium onion, chopped
4 medium cloves garlic, chopped
1 TBS fresh ginger, chopped
1 medium carrot, sliced thin
1 medium green bell pepper, cut in 1 inch squares
2 cups sweet potatoes, cut in 1 inch cubes
2 cups crimini mushrooms, sliced medium thick
½ tsp cinnamon
1 tsp red chili powder
1 tsp paprika
1 TBS tomato paste
2 cups + 1 TBS vegetable broth
15 oz can kidney beans, drained
salt & black pepper to taste

Directions:
Prepare first 6 ingredients by chopping and slicing.
Heat 1 TBS broth in a medium to large soup or braising pot. Healthy Sauté onion in broth over medium heat for 4-5 minutes, stirring frequently, until translucent. Add garlic, ginger, carrot, pepper, sweet potatoes, and mushrooms. Continue to sauté for another 5 minutes, stirring frequently.

Add spices and mix thoroughly. Mix tomato paste and broth together and add. Cover and simmer on low for about 30 minutes stirring occasionally. Add beans, salt, pepper, and continue to cook for another 5 minutes on medium heat uncovered, or until vegetables are tender. This is our Stovetop Braising cooking method.

Serves 4

Healthy Cooking Tips: Chopping your vegetables into the size recommended gives them a chance to cook slowly without over cooking. This allows the flavors of the vegetables and spices to blend together. Allow it to simmer on low heat, and don’t rush it. It will taste much better. By uncovering it toward the end and continuing to simmer for a little longer reduces the sauce and intensifies the flavor.

15 Minute Asparagus, Tofu Stir Fry

This quick and easy vegetarian meal is very flavorful without a lot of ingredients and allows you to enjoy the nutritional benefits of these foods with minimal effort. Using the Healthy Stir-Fry cooking method makes this recipe even healthier with no heated oils while enhancing the natural flavor of the vegetables.

Prep and Cook Time: 15 minutes

Ingredients:
1 medium onion cut in half and sliced medium thick
1 TBS vegetable broth
4 medium cloves garlic, chopped
2 TBS minced fresh ginger
3 cups thin asparagus cut in 2 inch lengths
1 medium red bell pepper, thin julienne in 1 inch lengths
4 oz extra firm tofu, cut in ½ inch cubes
1 TBS soy sauce
2 TBS rice vinegar
1 tsp toasted sesame seeds
salt and white pepper to taste

Directions:
Heat 1 TBS broth in a wok or 10-12 inch skillet. Healthy Stir Fry onion in broth over medium high heat for about 2-3 minutes stirring constantly. Add garlic, ginger, asparagus, peppers and continue to stir fry for another 2-3 minutes, stirring constantly.

Add tofu, soy sauce and vinegar, turn heat to low and cover for about 2 minutes, or until vegetables are tender, yet still crisp. Season with salt and pepper and sprinkle with sesame seeds.

Serves 4

Serving Suggestion:Serve with Seaweed Rice

Miso Stir Fry

This is a vegetarian dish utilizing many vegetables that is full of flavor. The sea vegetable, hijiki, and Healthy Stir-Fry cooking method makes this recipe even healthier than most stir-fries. Don’t be limited to just the vegetables mentioned here. The more variety the better for nutritional value. It gives you a delicious opportunity to enjoy more vegetables in your diet.

Prep and Cook Time: 25minutes
Ingredients:
1 TBS dried hijiki seaweed soaked in 3/4 cup warm water (save water)
1 medium onion cut in half and sliced thick
1 TBS minced fresh ginger
1 medium sized carrot peeled and sliced very thin
2 cups small broccoli florets, about ½ inch pieces
1 cup shredded green cabbage
4 oz firm light tofu, cut into ½ inch cubes
2 TBS light miso dissolved in 2 TBS seaweed water
2 TBS soy sauce
2 TBS rice vinegar
salt & white pepper to taste
1 tsp toasted sesame seeds

Directions:
Begin preparing by rinsing and soaking hijiki seaweed in about ¾ cup hot water, and chopping all the vegetables. After about 10 minutes squeeze hijiki to remove excess water. Save the water.

Heat 1TBS of seaweed water in a stainless steel wok, or large skillet. Healthy Stir-Fry onion and carrots in seaweed water over medium high heat, for 2 minutes stirring constantly.
Add garlic and ginger. Keep stirring constantly. Ginger may stick a little to the pan. Don’t worry about it. It will come up when liquid is added. After about 2 minutes add broccoli. Stir-fry for another 2 minutes.

Add cabbage, miso mixed with seaweed water, soy sauce, rice vinegar, hijiki, and tofu.
Continue stir-frying for another 2 minutes stirring constantly. Add salt and pepper. Sprinkle with sesame seeds and serve.
Serves 6

Serving Suggestions
Serve with Brown Rice

Melon Meld Smoothie

Melons are prized for their aromatic, juicy sweetness. To get them ready for a delicious smoothie, cut in large chunks and freeze ahead of time. This will give your smoothie a mouth-watering, frothy consistency.

Prep time: 10 minutes
Serves: 2

1 cup organic apple cider
1 tbsp. Honey
1/2 cup watermelon, frozen
1/2 cup canteloupe, frozen
1/2 cup honeydew, frozen
Place all ingredients in a blender and mix on low speed until smooth.