Smashed Potatoes

Try this super simple, belly-satisfying, potato recipe from Wisconsin Public Television's Jazzy Vegetarian! With only four ingredients, it's truly simple to make and delicious to eat!

Ingredients:

• 20-30 Fingerling or Red Potatoes
• 1.5 TBL spoon extra virgin olive oil
• 1 TBL spoon crushed rosemary
• 1 tsp sea salt

You can choose either Fingerling or Red Potatoes. Fingerling Potatoes aren't just cute little potateos. They grow small and narrow, come in a variety of colors, have a nutty taste, and are an excellent source of Pyridoxine (Vitamin B6). According to the USDA Food Database, Red Potatoes are the healthiest potato based on mineral and vitamin density, macronutrient balance, sugar-to-fiber and sodium-to-potassium ratios, and the phytochemical profile. 

Instructions: 

1. Preheat your oven to 375 degrees. 
2. Steam the potatoes for 10 minutes. (Tip: not the same as boiling)
3. In a large bowl, mix the following ingredients with a large spoon: potatoes, olive oil, rosemary, and salt. (Tip: go light on the salt, you can always add more once baked)
4. Line a baking sheet with parchment paper and spread the potatoes on top.
5. Using a metal spatula, smash (press firmly) each potato. 
6. Bake for 45-60 minutes. The edges will be crispy (like a french fry) and the middles will remain soft (like a baked potato.)
7. Serve as a wonderful, nourishing, and tasty side dish. Pairs nicely with grilled asparagus or broccoli. ENJOY!  

What do you do with all those fresh or frozen berries? Make your own jam that’s healthy and more affordable than store bought jam! We turn to our favorite plant-based cookbook the Oh She Glows Cookbook by Angela Liddon for a sweet treat that can top a bagel, toast, or even ice cream.

Ingredients: 

• 3c fresh or frozen berries (mix raspberries, blackberries, blueberries, or strawberries)
• 3 or 4 TBL pure maple syrup or other sweetener to your and your family’s liking
• 2 TBL chia seeds (protein packed and low calorie seed)
• 1 tsp pure vanilla extract

Tip: Angela recommends mixing strawberries in a food processor until smooth since they do not break down as quickly as other berries. 

Instructions: 

1. In a medium saucepan combine the berries and maple syrup. Bring to a simmer and stir frequently. Reduce heat to medium-low and simmer for about 5 minutes. Lightly mash the berries with a potato masher or fork, leaving some whole for texture. 
2. Stir in the chia seeds until thoroughly combined and cook, stirring frequently, until the mixture thickens to your desired consistency, or about 15 minutes. 
3. Once the jam is thick, remove the pan from the heat and stir in the vanilla. Add more sweetener if desired. Keep the jam in an airtight container in the fridge for 1-2 weeks. Note it will thicken as it cools. Enjoy!  

Halloween has passed, but pumpkins are plentiful! We decorate our Thanksgiving Day tables and doorways with them throughout autumn. 

Before you throw away the gooey, icky, seedy guts, or compost your table decorations, consider eating the pumpkin and seeds! Pumpkin is a seed-bearing fruit that is highly nutritious and considered a superfood--power packed with nutrients. However, pumpkin-based junk food, like candy and lattes, may be loaded with sugar. After baking, steaming, or roasting, add a little pumpkin puree to a smoothie, oatmeal, or make soup, muffins, or a pie. 

 Let’s take a look at this superfood... 

Benefits:

• Beta Carotene & Vitamin A supports eye health
• Fiber aids digestion (3g/cup)
• Potassium (394mg/cup) helps regulates fluid balance
• Vitamin C boosts immune system
• Phytosterols reduce (LDL) cholesterol
• Tryptophan boosts mood
• Low calorie snack (30 calories/cup)
• Antioxidant helps fight sun damage and wrinkles
• Zinc (pumpkin seeds) supports thyroid function

Recipe Resource:

Check out this article by "Trash is For Tossers" to learn the importance of "upcycling" your pumpkins! Pumpkins release methane gas when they are thrown away which contributes to the climate crisis. Instead, check out the recipes on how to use those pumpkins for nutritional and delicious benefits!

Visit: 10 Ways to Upcycle Halloween Pumpkins

 Where do you get your protein? This is the most frequently asked question when following a plant-based diet. The answer is “from plants!” Lentil Quinoa Tacos pack a powerful protein punch and we hope you try them. This tasty recipe was found on Dr. Greger’s www.nutritionfacts.org site from Erin Stanczyk - Eat Move Rest. Feel free to stuff your tacos with your favorite veggies and spices to tailor for your taste buds and family’s peculiarities...ENJOY!

INGREDIENTS:

• 1 cup dry quinoa
• 1 cup dry lentils
• 1/2 red onion, diced
• 2-3 garlic cloves, minced
• 3-4 tablespoon nutritional yeast
• 1 tablespoon oregano
• 1 tablespoon cumin
• 1 tablespoon chili powder
• 1 teaspoon garlic powder
• black pepper, to taste

DIRECTIONS:

     1. Rinse and drain quinoa and lentils and cook each separately with 2 cups of water. Bring to a boil                 and reduce heat to medium/low until water is absorbed and grains are cooked.

     2. Meanwhile, sauté onion and garlic with a bit of pepper and a splash of water in a pan until soft, fragrant and slightly translucent.

     3. When green lentils are cooked, place in a strainer and rinse under COLD water and then place in a food processor and pulse to achieve more of a “meaty” texture. *The cold rinse will help ensure that the lentils do not become over-processed.

     4. Combine pulsed lentils, quinoa, sautéed onion and garlic, and seasoning mix, and stir until    thoroughly combined.

     5. Serve the dish up with optional fixings below. Makes enough for about 4-6 people.

Notes:

• optional fixing:  shredded romaine and/or romaine leaves, corn tortillas, bell peppers, red onion, sweet corn, cherry tomatoes, mango, cilantro, lime wedges, avocado slices or guacamole, black beans. 

 With summer over and the kids back to school in some manner, here’s a fast and easy lunch that tastes good hot or cold...and it’s simple to make!  This dish tastes great plain or on top of a green salad. One cup of cooked quinoa has about 8 grams of protein and 5 grams of fiber. It contains 222 calories, with 39 grams of carbs and only 4 grams of fat. Harvard University states that “unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own. (Ref: hsph.harvard.edu). Hope you try it and post pictures on our Facebook page “Humble Warrior Wellness & Yoga.”  

INGREDIENTS:

• 1  jar of palm hearts
• 4 cobs of fresh corn
• 1 pint of cherry tomatoes
• 1 lemon
• 2 cups of quinoa (steamable bag to save time - we like the quinoa and kale bag sold at Aldi's!)
• 1 cup of baby kale or spinach (leaves, no stalks)

DIRECTIONS:

1. Cut palm hearts into small circles
2. Cut corn off of cob
3. Cut tomatoes in half
4. Cook quinoa (with kale) according to directions on package
5. Combine all ingredients in a large bowl
6. Squeeze lemon juice over the top and mix well

Notes:

• You can pair this with a platter of your favorite hummus and veggie dipping sticks, pita bread, or chips
• This recipe was inspired by our sweet friends Susi T, a US Navy spouse. Thank you Suzi!