Instant Pot Kale Gomae With Tahini

A room temperature summer salad

Follow Foods For Long Life on Facebook, Pinterest, and IG

ALL YEAR ROUND SALAD

One of the things I miss the most during this pandemic, besides seeing my children, grandchildren and friends, is eating out in restaurants. Sure, I have enough food in my veggie garden to feed the entire town, but it's nice to occasionally go out and have someone else do the cooking and cleaning up. For now, the most I will dare to do is takeout, but it's just not the same.

Recently, I was missing going to our favorite Japanese restaurant and eating their spinach gomae salad. Since I'm growing kale in two of my garden boxes this summer (see below), and not spinach, I thought I'd try making this salad at home using kale. Although most of the recipes I have found make the dressing by grinding sesame seeds, I took the easy way by starting with raw tahini.

KALE GOMAE

Vegan, Dairy and Gluten Free

[makes 6 servings]

INGREDIENTS

2 bunches kale

1/4 cup water

3 tablespoons tahini

1 tablespoon gluten free tamari soy sauce

1 tablespoon rice vinegar

1 teaspoon fresh lemon juice

1 teaspoon sherry or miron

1/2 teaspoon sugar

1 tablespoon water if needed

1/2 teaspoon sesame seeds

DIRECTIONS

Prepare the kale: Wash the kale and remove the center stems. Roll up and cut in 1/2" slices. Place the sliced kale in an Instant Pot with 1/4 cup of water. Cook on high pressure for 4 minutes. When done, immediately release the pressure and drain the kale. If you do not have an Instant Pot, steam the kale on the stove top until tender.

Place the drained kale in a bowl and let cool to room temperature or place in the refrigerator if you prefer the salad slightly chilled.

Make the dressing: Place the tahini in a small bowl. Stir in the soy sauce, vinegar, lemon juice, miron and sugar. If the dressing is too thick, add a bit of water but that may not be necessary.

Toss the kale with the desired amount of dressing. Sprinkle sesame seeds on top and serve.

• 
  

Zucchini And Corn Fritters With Fresh BasilVegetarian, Dairy And Gluten Free

A yummy recipe to use up your garden zucchini!

Follow Foods For Long Life on Facebook, Pinterest, and IG

Grow Your Own Food
We've had a veggie garden for decades but it's never been as important as now. With the pandemic, we try to avoid the grocery store as much as possible so we grew extra food this season.

Happily, the garden is flourishing! We are growing four types of tomatoes, two types of beans, corn, zucchini, cucumbers, several types of carrots, shishito, padrone, jalapeño and bell peppers, red and green lettuce, radishes, eggplant, kale and more. 

It's only been a few weeks since our first zucchini, and I'm already scrambling for ways to use it all. And I have several beds of corn too. This recipe uses both so I will be making it a lot. The corn gives these fritters a nice chewy texture and together with the shredded zucchini and fresh basil, presents a beautiful and colorful dish that can be served for breakfast, lunch or dinner. And if you make smaller fritters, you can serve them as appetizers.

Serve with a dollop of non-dairy sour cream or top with guacamole and a handful of sunflower sprouts. Feel free to replace the basil with other seasonings, such as cilantro and cumin. 

This zucchini is called Pantheon, from Johnny's seeds. It's like classic Costata Romanesco but doesn't have those prickly hairs.

I have several beds of sweet corn, also from Johnny's.
This one is almost ready and I just planted another bed.

 

                          *                            *                             *                          

Zucchini and Corn Fritters with Fresh Basil

Vegetarian, Gluten and Dairy Free

[Makes 10 fritters]

Ingredients

3 cups grated zucchini, on a large grate

½ teaspoon salt plus some for sprinkling

1 egg, slightly beaten

1 cup corn kernels (fresh or frozen and defrosted)

2 packed tablespoon fresh basil, thinly sliced

1/3 cup small diced onion or sliced scallions

Big pinch cayenne pepper (or black pepper to taste)

½ cup gluten free Bob’s Red Mill 1:1 baking flour

½ teaspoon baking powder

1 to 2 tablespoons avocado or olive oil

Directions

Place the shredded zucchini in a colander and sprinkle with salt. Set aside for 15 minutes while it sweats. Afterward, squeeze out the moisture as best you can. 

Place the beaten egg in a large bowl with the zucchini, corn, basil, onion, pepper, and ½ teaspoon of salt. Mix well.

Stir in the flour and baking powder until well combined. 

Heat a medium or large skillet with a thin layer of oil over medium heat and spoon the zucchini corn mixture into the skillet (about ¼ cup for each fritter.) Press down with a spatula to flatten. It will take two or more batches depending on the size of your skillet. 

Cook the fritters until they start to brown underneath, about 3 minutes. Turn over and cook another few minutes until brown. 

Serve immediately. If you have leftovers, it’s best to reheat them on a nonstick skillet so they remain crispy.

Served topped with guacamole
and sunflower sprouts

Crustless Pumpkin Pie - Gluten and Dairy FreeSweetened By Dates, No Sugar!Make Fresh Pumpkin Puree In Your Instant Pot

Lighten up your Thanksgiving with only 135 calories of Yum.
Follow Foods For Long Life on Facebook and Pinterest.

Guilt-Free Dessert
Having to give up gluten and dairy is really tough around the holidays, especially at dessert time. This recipe accommodates gluten-free, dairy-free, and sugar-free diets without compromising taste in the slightest. It does, however, contain eggs so it's not appropriate for your vegan guests. 

Besides being incredibly low in calories, (weighing in at only 135 calories per serving, less than half of traditional pumpkin pie), it's super easy to make. 

This recipe starts with home-grown pumpkin cooked in an instant pot, but you can also make it with a can of pumpkin.

We grew three types of pumpkins this year and lots of them (about 40 or more.)

We grew a few dozen Racer pumpkins (in the front) which are good for Halloween. Doug drove around with them in the back of his truck and gave them to the neighborhood kids.

This is a Jarrahdale pumpkin which makes great soup and pie

This is my favorite. It's a Musque de Provence. It's so beautiful.
 I also use this one for soup and pie.

Cook Fresh Pumpkin in your Instant Pot
When you use fresh pumpkin for your pies, the most important thing is to make sure it's not watery. So after cooking it, whether it be in your Instant Pot or steaming it on the stovetop, make sure it's well drained.

You're going to need 2 cups of mashed pumpkin, so start with a pumpkin big enough to do that - about 3 to 4 pounds. This will vary with the density of the pumpkin you are using. The pumpkins I use, pictured above, weigh over 10 pounds so I just cut out a wedge and save the rest for soup or more pie.

Peel and cube your pumpkin and put it in a steamer basket in your Instant Pot with a cup of water. Cook at high pressure for 5 minutes with a quick release. It should be fork tender. If not, continue to cook. 

Pumpkin in a steamer basket in the Instant Pot

Scoop the cooked pumpkin into a colander with fine holes. Let it drain until it's very dry. You can help it along by mashing it down gently with a fork or spoon.

Pumpkin draining in a colander over a bowl. 

When it stops draining, it's ready to use in the pie. Measure out 2 cups of mashed, drained pumpkin and set aside.

Roasting is Great Too!
You can easily roast your pumpkin by cutting it in half, putting it on a shallow roasting pan or on a baking sheet lined with parchment, and baking it at 375 degrees F until tender. I like to loosely tent it with aluminum foil. The time will vary with the size of the pumpkin but it cab take 1 to 2 hours or more. The advantage is that it results in a much drier pumpkin than one that is steamed but the disadvantage is the time it takes to cook. You will still have to drain it in a colander to remove any moisture.

Pumpkin Pie Spice
You can buy ready made pumpkin pie spice or make it with a combination of cinnamon, ground ginger, nutmeg, cloves and allspice. Different recipes call for different ratios of these spices and your personal tastes. I use:

5 teaspoons of cinnamon
2 teaspoons ginger
1/2 teaspoon nutmeg
1/4 teaspoons cloves
1/4 teaspoon of allspice

 Most recipes call for more nutmeg and less ginger but I like ginger much more than I like nutmeg. So change the ratios to suite your taste. Mix them all up and store in a spice jar in a cool, dark cabinet. It will last a long time.

         *                       *                          *                          * 

Crustless Pumpkin Pie
Gluten and Dairy Free
[makes 8 servings]

Requirements
Round, 10-inch pie pan
Blender

Ingredients
Non-dairy margarine to grease the pan
4 medjool dates*
1 (13.5 oz) can light coconut milk
1 (15 oz) can cooked pumpkin or 2 cups drained and mashed freshly cooked pumpkin
1/4 teaspoon of stevia powder, or to taste
4 pasture raised, organic eggs
1 tablespoon vanilla
1/3 cup gluten-free flour**
1/2 teaspoon salt
1 tablespoon pumpkin pie spice

* Dates can be replaced with 1/2 cup sugar, but dates are healthier and contain dietary fiber and other nutrients. 
** If you are not sensitive to gluten, you can substitute all-purpose flour

Directions
Preheat the oven to 375 degrees F. Grease a 10-inch pie pan and set aside.

Pit the dates and coarsely chop. Pour the coconut milk in a small bowl with the chopped dates and let soak until they soften. If the dates are soft and fresh, this won't take long. If they are hard, it may take several hours. 

Place the coconut milk and soaked dates in a blender and blend until well incorporated.

Add the remaining ingredients and process until smooth, about 20 seconds.

Pour into the prepared pan. Gently tap the pan on the counter to remove air bubbles.

Bake in the preheated oven for 45 to 50 minutes or until the pie barely jiggles in the middle, is set all the way through, and is brown around the edges.

Remove from the oven (test with a toothpick which should come out clean), and place on a wire rack until cooled completely. Place in the refrigerator to chill before serving.

Serve as is or with a tiny scoop of non-dairy vanilla ice cream.

Nutrition
Per serving: 135 calories, 6 g fat, 3 g saturated fat, 4 g protein, 18 g carbohydrates, 2 g dietary fiber, and 183 mg sodium.

Instant Pot Oatmeal That Tastes Like Apple Pie Vegan and Gluten Free

This yummy oatmeal takes little effort in your Instant Pot.

Follow Foods For Long Life on Facebook and Pinterest.

Gluten-Free Cool Weather Breakfast
When the temperature drops, my desire for cold smoothies wanes and I want a nice warm breakfast. I actually prefer eating a more lunch-like meal in the morning, such as a sweet potato and greens or a quinoa bowl. But when we are in a hurry and want something soothing, we turn to oatmeal. 

This is one of our favorite ways to make Instant Pot oatmeal - especially in the fall when we still have a refrigerator packed with apples from our Fuji apple tree. And it's pretty perfect for our dairy and gluten-free diet.

For seasoning, we use Penzeys Apple Pie Spice mix, which is a blend of China cassia cinnamon, Korintje cassia cinnamon, nutmeg, mace, and cloves, but you can just use whatever cinnamon you have with a pinch of nutmeg (and if you have ground mace and cloves, you can put a tiny bit of that in too.)

We use this blend in muffins, crisps, on French toast, and more.

Oatmeal is naturally gluten free but often the oats are contaminated during transportation or in the processing plant. For most people who may be somewhat gluten sensitive, it might be ok to just buy regular rolled oats. But if you are highly sensitive to gluten, or have Celiac disease, you should buy certified gluten free oats. We buy Bob'a Redmill Organic Gluten Free Old Fashioned Rolled Oats. 

           *                     *                     *                       *

Instant Pot Oatmeal with Fresh Apples and Cinnamon Spice
Vegan, Gluten and Dairy Free
[makes 4 servings]

Ingredients
1 1/2 cups gluten free rolled oats
3 3/4 cups water
1 tablespoon vanilla
1 teaspoon Pensey's apple pie spice
1 packet stevia
2 cups roughly chopped, peeled apples
1/4 teaspoon salt

Directions
Place all ingredients in the Instant Pot and stir to mix.
Secure the lid, making sure the vent is closed. Press "Manual" and set for 4 minutes at high pressure. When done, press "Off" and let the pressure release naturally.

Remove the lid carefully, stir well and serve.

After the pressure comes down, it will look like this.
Stir well before serving.

Nutrition
Per serving: 141 calories, 2 g total fat, 34 mg omega-3 and 685 mg omega-6 fatty acids, 0 g saturated fat, 0 g cholesterol, 4 g protein, 28 g carbohydrates, 4 g dietary fiber and 147 mg sodium. 

Instant Pot Delicata Squash with Cherry Tomatoes

Delicata with cherry tomatoes.

Follow Foods For Long Life on Facebook and Pinterest.

Harvest Time for Delicata
Last week I picked all of my delicata. I had a pretty good yield - about 15 per plant using Doug's famous magic dirt formula.

Since delicata squash do not store as long as some of the other winter squash, we've been eating them in lots of different ways. Last night we enjoyed them in the Instant Pot stuffed with the cherry tomatoes from our garden. 

     *                          *                              *

Instant Pot Delicata Squash with Cherry Tomatoes
Vegan or Vegetarian, Gluten Free
[2 servings]

Ingredients
Miyoko vegan butter or organic ghee*
1 7-inch delicata squash
salt and pepper to taste
garlic powder to taste
1 cup of cherry tomatoes
1 1/2 cups water
* although ghee is a dairy product, it is casein and lactose free

In order to fit in a 6 quart Instant Pot, use a delicata squash that is no longer than 7 inches.

Directions
Cut the stem off the squash. Then, cut vertically in half and remove all the seeds.
Butter generously with Miyoko vegan butter or ghee.
Sprinkle with salt, pepper, and garlic powder to taste.

Place a steamer basket into the Instant Pot (make sure it's one with handles) along with 1 1/2 cups of water.

Place the delicata onto the steamer basket and fill each side with 1/2 cup of cherry tomatoes. Pierce the skin of each tomato with a sharp knife.

Secure the lid and set the Instant Pot for 8 minutes at high pressure. When done, immediately release the pressure and open the lid carefully. It may take longer but you should check to see if they are ready after 8 minutes by gently piercing the skin of the squash with a fork. If it's not ready, cook another 2 minutes and check again for doneness. 

When done, carefully remove the steamer basket from the Instant Pot and place each squash on a plate. I like to top with the vegan parm that's in my eBook, Health Begins in the Kitchen. It's a mixture of chopped walnuts, brazil nuts, nutritional yeast, salt, garlic, and parsley. 

Enjoy!

Instant Pot Baby Zucchini With Mushrooms And Bell Peppers On Banza Pasta

Zucchini makes a great topping for Banza Pasta!

Follow Foods For Long Life on Pinterest and Facebook.

Two Birds with One Stone!
Our new strict gluten-free diet often leaves us wanting for pasta and Banza Pasta fits the bill. Also, having a easy and delicious recipe to use our abundance of summer zucchini comes in quite handy! 

As we are eating for brain health, besides avoiding gluten, we want to lower our carbs. Banza, made mostly from garbanzo beans, has way less carbs and much more fiber and protein than regular pasta.

Cooking Zucchini in an Instant Pot
Cooking zucchini in an Instant Pot can be tricky. If you don't release the pressure and uncover immediately, the zucchini can turn to mush. The trick with these delicate vegetables is to use LOW PRESSURE and only cook for ONE MINUTE! (For other vegetables, see Cooking Vegetables in your Instant Pot.)

Pick or purchase small zucchini so that you can cut them into small circles. The integrity of the circles will also keep the zucchini from overcooking.

I know some of you cook your pasta in the Instant Pot, but I do not recommend doing that with Banza or other bean pastas. Bean pasta needs lots of water and will foam up a lot during cooking. Without sufficient water, it will get gluey.

         *                     *                        *                        *

Instant Pot Zucchini with Mushrooms and Bell Peppers
Vegan, Gluten and Dairy Free
[makes 6 servings]

Requirements
Large soup pot for the pasta
Instant Pot for the zucchini 

Ingredients
Salt for the pasta water
1 tablespoon avocado oil
1/2 small onion, diced
1 red bell pepper, diced or thinly sliced
4 cloves garlic, sliced
8 ounces crimini mushrooms, sliced
2 pounds small zucchini, sliced in 1/2 inch rounds
1/2 cup fresh basil, chopped
1/2 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon red pepper flakes
2 ounces of Banza rotini per person*

* One box will make 4 servings. This recipe will make enough zucchini for 6 servings. I don't recommend making more pasta than what you will consume as it doesn't keep well. So if you are cooking for two, make 1/2 the box and save the rest of the zucchini for another night. It also makes a great side dish. One box of Banza is enough for 4 (2-ounce) servings.

Directions
Start boiling water in a large soup pot on the stove for the pasta. Salt the water according to the directions on the Banza box.

Press the SAUTE button on your Instant Pot. Heat the oil and then add the onion, bell pepper, garlic and mushrooms. Cook until they soften, about 3 minutes. Press the OFF button.

Stir in the zucchini, basil, salt, pepper, and red pepper flakes. Secure the lid and set the Instant Pot for 1 minute at LOW PRESSURE.

While the zucchini is cooking, cook the pasta according to the directions on the box. It takes about 7 minutes but test it at 6. Use a big pot as it foams up quite a bit. Scoop off the foam with a spoon and discard. When done, drain and set aside.

When the zucchini is done, IMMEDIATELY release the pressure. Carefully remove the cover so that the water on the lid doesn't dump back into the pot. Discard the water on the lid.

Stir the zucchini and test with a fork. (If it's not done, just place the cover back on the pot for another minute but don't turn it back on.)

Remove the inner pot from the Instant Pot and place on the counter to keep the zucchini from over cooking. 

Divide the pasta into individual bowls and spoon the zucchini mixture over the pasta and serve.

Save left over zucchini for another night. It makes a great side dish.

Instant Pot Steamed ArtichokesInstant Pot Quinoa Made In Artichoke Water

Instant Pot artichokes are so tender.

Follow Foods on Facebook and Pinterest.

Instant Pot Artichokes

Some nights we make an entire dinner out of giant steamed artichokes dipped in creamy hummus accompanied by a glass of our Sauvignon Blanc. Cooking the artichokes in our Instant Pot produces really tender leaves and, best of all, produces delicious and healthy cooking water that you can enjoy as tea, use as a broth for soup, or use to cook grains. 

Artichoke leaves contain some powerful phytonutrients - cynarin, silymarin, quercetin, rutin, and gallic acid, which can help protect us against liver disease, cancer, and heart disease. 

Artichokes are rich in vitamin C, K, folate, magnesium, potassium, copper, and manganese, much of which ends up in the water when you cook the artichoke.

The cynarin in artichokes helps stimulate bile production and is beneficial for your liver. Silymarin is also a very good liver protectant so artichoke tea and broth are excellent for helping you detox.

Artichokes are a natural diuretic and can help prevent water retention and allow you to shed some water weight. And when you eat the artichoke, with all its wonderful fiber, it will act as a natural laxative and remove additional waste and toxins. Just one medium artichoke has a whopping 7 grams of fiber. And your gut microbes will have a feast too!

Clean the Artichokes

Holding the stem, cut the pointed top of the artichoke with a sharp knife. Then, with a pair of scissors, cut the tops of each of the remaining leaves by about ½ inch. Remove the bottom stem with a knife so that the artichoke can sit flat. Peel the stem and set aside. Wash the artichoke under cold water while slightly opening the leaves. 

Place the artichoke directly in the Instant Pot with an 1 1/2 inches of water. Sprinkle with salt. Place the stem on the top of the artichoke. 

Secure the lid and press the "Manual" button, setting the time for 30 minutes at high pressure. (Note: this time is for the giant artichokes we get here in Northern California. They can be 5" in diameter. If you are cooking smaller ones, cut the cooking time down significantly.) When done, press the "Off" button and let the pressure come down naturally. 

Open the lid carefully and test a leaf to see if it's tender. If not, cook for another 5 minutes. 

Remove the artichokes carefully and SAVE the cooking water.

Serve the artichokes with your favorite creamy hummus. Dip each leaf in the hummus. When you get to the bottom, clean out the choke material and fill the bottom with more hummus. That's our favorite part!

           *                        *                           *

Quinoa with Artichoke Broth

Vegan, Gluten Free

[makes six (1/2-cup) servings]

Ingredients

1 cup quinoa

1 1/2 cups artichoke water

Rinse the quinoa in a fine-mesh strainer with cold running water. Drain and place in the Instant Pot with the artichoke water.

Artichoke water

Secure the lid and press the "Manual" button, setting the time for 5 minutes at high pressure. When done, press the "Off" button and let the pressure come down naturally. Open the lid carefully. Fluff with a fork and serve. 

Quinoa with artichoke broth

Instant Pot Garlicky Mashed Cauliflower Vegan And Paleo FriendlySuper Low Calorie!

Use mashed cauliflower as a tasty side or a bed for a stew.

Follow Foods For Long Life on Pinterest and Facebook.

Mashed Potato Substitute
I adore mashed potatoes but nutritionally they can't compare to cauliflower. When you properly prepare and mash cauliflower, you really can't tell the difference. And with cauliflower, you get a lower calorie and carb substitute with the cancer-fighting benefits of a cruciferous vegetable. Cauliflower is also super rich in antioxidants, and a great source of dietary fiber, vitamin C, K, B6, folate, pantothenic acid, potassium, and manganese. 

Today's recipe also replaces the typical butter and cream in mashed potatoes with the heart-healthy, mono-saturated fat of an avocado. OK, it turns the mash a tiny bit green, but it makes them super creamy, and adds more dietary fiber, vitamin K and folate. For an added burst of goodness, this recipe flavors the mash with fresh garlic!

               *                                    *                                       *

Garlicky Mashed Cauliflower
Vegan, Paleo, Dairy and Gluten Free
[makes 4 to 6 servings]

Requirements
Instant Pot 
Food Processor 

Ingredients
1 tablespoon olive oil
2 cloves garlic, minced
1 large head cauliflower, cut into florets
1/2 cup water 
1/2 teaspoon salt, or to taste
1/4 teaspoon pepper, or to taste
1/3 avocado, room temperature

Directions
Heat the oil in the Instant Pot using the SAUTE function. Add the garlic and cook until slightly brown. 

Press the OFF button and immediately add the cauliflower florets, then the water, salt, and pepper. 

Secure the lid, press the MANUAL button and set for 4 minutes. When done, press the OFF button and quickly release the pressure. Carefully remove the lid.

Drain and reserve any remaining liquid from the pot. 

Place the drained cauliflower into the food processor. Add the avocado and process until smooth. If it is too dry, add a tiny bit of the reserved liquid at a time. Do not add too much liquid or it will be too soft. 

Serve as a side vegetable or as a bed for stew, peas, tomato sauce, etc..

Serve as a side dish

Or serve as a bed for stews and sauces.

Nutrition
Per serving (4): 104 calories, 5 g total fat, 1 g saturated fat, 0 mg cholesterol, 116 mg omega-3 and 548 mg omega-6 fatty acids, 4 g protein, 13 g carbohydrates, 6 g dietary fiber, and 355 mg sodium.

Per serving (6): 69 calories, 4 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 78 mg omega-3 and 365 mg omega-6 fatty acids, 3 g protein, 8 g carbohydrates, 4 g dietary fiber, and 237 mg sodium.

Lucky Black-Eyed Pea Macro BowlStart The New Year Off RightHow To Construct A Macro Bowl

Eat Black Eyed Peas on New Year's Day for good luck!

Follow Foods For Long Life on Facebook and Pinterest.

My Annual Black-Eyed Pea Recipe
I learned, when living in Texas, that eating black-eyed peas on New Year's day brings good luck. Sometimes it works, sometimes it doesn't - but I don't dare start the year without them, just in case. To make sure I didn't mess with tradition, my daughter even sent me a pound of these lucky charms from Minneapolis for Christmas. 

I must admit, black-eyed peas aren't my favorite food so it's even more challenging to come up with a yummy recipe every year. But this year, I'm very excited about this macro bowl - especially because it's complemented with a tasty tahini sauce.

This recipe is a bit complicated as I use my Instant Pot for the kale and black-eyed peas, the oven to roast the potatoes, and my rice cooker to prepare the GABA rice. But it's all worth it in the end and, after all, it's New Year's day!

Constructing a Macro Bowl     
Macro bowls are very versatile and extremely healthy as they include a nice variety of foods. Here's how I construct mine:

#1 Protein  
For your protein, you can use any bean, tofu, tempeh, even shrimp or salmon.

#2 Greens
Steam kale, chard, spinach, mustard or other greens.

#3 Root Vegetables
Roast carrots, parsnips, sweet potatoes, new potatoes, turnips, or any other root vegetable. Just dice, toss with a little oil, sprinkle with salt, pepper, and granulated garlic, and bake for 30 to 40 minutes until cooked and brown.

#4 Grain
Use white, black, brown, or GABA rice, millet, quinoa, farro (not gluten free), or any of your favorite grains. 

#5 Avocado
Avocados make everything taste better. 

#6 Seaweed or a Fermented Vegetable
I usually put some raw sauerkraut or seaweed salad on my macro bowls, whichever I happen to have in the house. It's always good to have a fermented food as part of your meal. Your microbiome will thank you.

#7 A Yummy Sauce
Top your macro bowl with your favorite sauce. Today I made a tahini sauce but any of your favorite sauces will do.

#8 Seeds
Sprinkle your macro bowl with hemp, black or white sesame, pumpkin, or sunflower seeds for added nutrients.

When plating your macro bowl, be aware of the colors of the ingredients and place them to optimize the contrast. 

                     *                            *                             *

Black-Eyed Pea Macro Bowl
Vegan, Gluten and Dairy Free

Ingredients PER PERSON
1/2 cup cooked black-eyed peas
1 cup steamed kale
1/2 sweet potato, diced and roasted
1/3 - 1/2 cup cooked rice or other grain
1/4 avocado, sliced
Small serving of raw sauerkraut or seaweed salad
Teaspoon of black sesame seeds

For the sauce (4 servings, ~ 1/2 cup)
2 tablespoons raw tahini
1 tablespoon cold-pressed hemp oil
1 tablespoon soy sauce
1 tablespoon agave or honey
1 tablespoon fresh lime or lemon juice
1 large garlic clove, pressed
1 inch fresh ginger, peeled and grated
Pinch cayenne
1 tablespoon water

Directions
Cook the black-eyed peas on the stovetop according to package directions. Or use canned black-eyed peas.
To cook in your Instant Pot, place unsoaked dry peas in the instant pot with a bay leaf, some onion and celery, and cover with at least two inches of water. Set Manual to 6 minutes. When done, let pressure come down naturally. Move them to a covered dish to keep warm. If using your Instant Pot to make the greens, rinse out the Instant Pot.

Black-eyed peas take 6 to 7 minutes in the Instant Pot. Cover with enough water as they will swell.

Clean kale, remove stems, and thinly slice. Steam kale on stovetop until tender. To cook in your Instant Pot, place in the pot with 1/4 cup of water, a touch of salt, and 1 teaspoon of extra virgin olive oil. Set Manual to 3 minutes. When done, release pressure and remove.

To roast the sweet potatoes, preheat oven to 425 degrees F. Place small diced potatoes in a shallow roasting pan (I like to line the pan with a silicon baking sheet). Drizzle with a tablespoon or two of olive oil, sprinkle with salt, pepper, and granulated garlic to taste and mix well. Roast for 30 to 40 minutes, stirring half way through.

Cook rice in your rice cooker, or on the stovetop, according to directions. I used GABA rice because my daughter gave me a beautiful GABA rice cooker a few years ago and it cooks any kind of rice to perfection, but any type of rice or grain will do.

Make the sauce: Place the tahini in a small bowl and slowly stir in the remaining ingredients until well combined. 

Use fresh limes or lemons

Build the bowl: Get a good size shallow bowl. Place the cooked greens in the bowl. Next, the rice, then the roasted sweet potatoes, then the seaweed salad, avocado, and black eyed peas. Sprinkle with black sesame seeds and serve with the tahini dressing.

If you use sauerkraut instead of the seaweed salad, place that near the peas.

Happy New Year!
May you enjoy outrageous health and happiness in 2018!