Saffron Rice With Hemp Seeds, Sesame Seeds And Slivered Almonds

Seeds and nuts boost saffron rice's flavor and nutrition.

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Saffron Rice
My grandson loves saffron rice. Recently, during his visit, he suggested our entire dinner be a huge platter of saffron rice and nothing else! Well it wasn't the entire meal, but I did make it for him a few times. I found that I too love rice that has been infused with this lovely and rare spice. And rice is the perfect grain for those who are searching for gluten-free foods.

Making it a Healthier Dish
OK, I admit it. I prefer the dish with white, jasmine or basmati rice. It's lighter and fluffier. But it has more fiber and nutrients when made with whole grain, brown rice. It also has a nice, chewy texture. 

And there are a few other things you can do to step up the health benefits of this classic dish.
* Add some turmeric (a spice with amazing anti-inflammatory properties). 
* Add lots of onions ( I use a whole cup in this recipe). A member of the Allium family, they are packed with health-promoting sulfur-containing compounds.
* Avoid butter when sautéing  the onions. Earth balance is a good substitute for butter but extra virgin olive oil is an even better selection. 
* For additional vitamins, minerals, and essential fatty acids, stir in some hemp seeds, sesame seeds, and slivered almonds. 

Easy Broth with Lots of Flavor
I couldn't live without Rapunzel Vegetable Bouillon with Sea Salt and Herbs. Whenever I need a flavorful broth, I pop one of these in some water. One large cube (2 servings) contains 2,020 mg of sodium so if you use this, there is generally no need to add additional salt as it contains the equivalent of 7/8 of a teaspoon of salt. Use only half of a cube if you are restricting your intake of sodium.

One of the ingredients is yeast extract so I did a bit of research on whether or not they were gluten free. According to the moderator of celiac.com, yeast and yeast extract are gluten free. The manufacturer, according to veganessentials.com, states, "There is no added gluten to our Bouillons however they are processed on the same lines and in the same facility as products containing gluten. We are unable to guarantee that this product is gluten free."
So if you have celiac, you are better off using a "certified gluten-free bouillon or broth". 

Rapunzel Vegetable Bouillon

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Saffron Rice 
Vegan, Gluten Free
[makes 4 servings]

2 cups water*
1 Rapunzel vegetable bouillon cube*
1/4 teaspoon saffron threads
1/4 teaspoon turmeric
1 tablespoon extra virgin olive oil or Earth Balance
1 cup finely chopped onions
1 cup white Jasmine or brown rice
1 tablespoon raw hemp seeds
1 tablespoon sesame seeds
1 tablespoon slivered almonds

* Water and bouillon can be replaced with 2 cups vegetable broth and salt to taste.

Place the water in a small pot and bring to a boil. Turn off the heat and mix in the bouillon cube to make broth. Set aside.

Crush the saffron threads and add to the hot broth along with the turmeric.

Add crushed saffron and turmeric to hot broth.

Heat the oil or Earth Balance in a large Dutch oven or pot with a tight fitting lid. Add the onions and cook on medium low heat until the onions soften, about 5 minutes.

Stir in the rice and saffron-infused broth and bring to a boil. Cover, reduce the heat, and cook until all the liquids have been absorbed (15 to 20 minutes for white rice and 45 to 50 minutes for brown rice). Do not open the lid during the cooking process until it is time to check for doneness. 

(If you have a rice cooker, you can just place cooked onions, rice, and saffron-infused broth into your rice cooker  and prepare according to manufacturers directions.)

Add rice and saffron-infused broth to pot, cover and cook.

Stir hemp seeds, sesame seeds, and almonds into the rice and serve. For plain saffron rice, these may be omitted.

Per serving (using white rice and olive oil): 263 calories, 8 g total fat, 2 g saturated fat, 299 mg omega-3 and 1,794 mg omega-6 fatty acids, 0 mg cholesterol, 5 g protein, 42 g carbohydrates, 2 g dietary fiber and 510 mg sodium.


Per serving (using brown rice and olive oil): 265 calories, 9 g total fat, 2 g saturated fat, 305 mg omega-3 and 2,189 mg omega-6 fatty acids, 0 mg cholesterol, 6 g protein, 40 g carbohydrates, 3 g dietary fiber and 511 mg sodium.

Tofu Scramble With Artichoke Hearts, Mushrooms And Spinach - A Hearty Vegan Breakfast!

The perfect weekend breakfast! 
And it provides 19 g protein and 9 g of fiber!

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A Hearty Breakfast!
Like so many others, my brother-in-law is trying to reduce the amount of meat, cheese and eggs in his diet. When people turn to a vegan diet to improve their health, it's often difficult to give up certain traditions, like that hearty weekend breakfast.This dish will not leave anyone feeling deprived!
Sprinkling a bit of turmeric on crumbled tofu gives the dish the appearance of scrambled eggs. The rest of the yummy ingredients - mushrooms, artichoke hearts, fresh spinach and red onions, speak for themselves!
Serve with a few slices of heirloom tomatoes, a whole grain or gluten free English muffin with Tofutti dairy-free cream cheese and of course, my favorite Low Sugar Strawberry Jam, and you've got yourself a magnificent weekend breakfast!

Turmeric makes crumbled tofu looked like scrambled eggs!
Turmeric contains curcumin, which has strong anti-inflammatory properties and many health benefits.

Cook onions and mushrooms

Stir in other ingredients and top with spinach

Stir in spinach and cook until wilted

Hearty Tofu Scramble
Vegan, Gluten Free
[makes 2 servings]


8 ounces firm tofu
1/2 teaspoon turmeric
1/4 teaspoon salt
2 teaspoons extra virgin olive oil
1/3 cup chopped red or yellow onion
1 C sliced crimini, white or shiitake mushrooms
1/4 teaspoon additional salt (optional)
1/8 to 1/4 teaspoon crushed black pepper
1/2 cup quartered artichoke hearts, packed in water
1 packed cup organic spinach, coarsely chopped


Squeeze excess moisture from tofu. Crumble into a bowl leaving some bigger chunks. Sprinkle turmeric and salt over tofu and gently toss to combine.
Heat oil in non-stick frying pan and cook onions for several minutes. Add mushrooms, additional salt (if desired) and pepper and cook until mushrooms release their moisture. Cook until moisture is mostly cooked off.
Stir in artichokes and tofu and heat thoroughly.
Stir in spinach and cook until it wilts.
Serve with slices of fresh heirloom tomatoes and toasted whole grain muffins with your favorite vegan spread.


Per serving (without tomato slices and muffin): 250.2 calories, 12.7 g fat, 0.7 g saturated fat, 0 mg cholesterol, 0.7 g omega-3 and 5 .4 g omega-6 fatty acid, 18.8 g protein, 13.6 g carbohydrates, 9.1 g fiber and 759 mg sodium (with addition of optional 1/4 t salt). Without "optional" salt, 430 mg sodium.

Raw Kale And Avocado Salad With Great Northern Beans

Great Northern beans add quality protein and fiber to this healthful salad

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Using up our Garden Kale
Even after waking up to 29 degree weather the other day, which is quite unusual for Sebastopol, our garden kale didn't flinch. I was so afraid I'd find frozen greens where my beautiful kale once stood but luckily all the plants survived. I've been trying to eat it all before my luck runs out so I came up with another raw kale recipe. This one is very similar to Garbanzo Bean and Raw Kale Salad with Lemon Turmeric Dressing so if you like that recipe, you'll like this one too! Great Northern beans take the place of garbanzos and an entire avocado adds creaminess to each bite. This salad also uses three times as much raw kale! This is a dish I like to categorize as "mostly raw" where you get all the benefits of eating the raw kale greens and avocado while getting the nutrient density of the beans. Many people cannot maintain their weight or get enough calories on a 100% raw food diet. "Hybrid" recipes like this offer the best of both worlds. 

Kale is still flourishing in our winter garden despite flirting with unusually low temperatures.

Raw Kale Salad with Avocado and Great Northern Beans
[Makes 4 servings]
For the dressing:
2 tablespoons freshly squeezed lemon juice
1 tablespoon extra virgin olive oil
2 tablespoons shallot, minced
1/2 teaspoon turmeric
1/4 teaspoon sea salt, or to taste
For the salad:
3 packed cups kale, cleaned and thinly sliced
One 15 ounce can Great Northern beans, drained
1 avocado, pitted and thinly sliced
Freshly ground black pepper to taste


Combine all the dressing ingredients and mix well. Set aside.
Place the kale in a large bowl.
Add the dressing and mix well until the kale is thoroughly coated.
Add the beans and avocado and toss until combined.
Top with freshly ground black pepper and serve.


Per serving: 202.7 calories, 8.8 g fat, 1.3 g saturated fat, 0 mg cholesterol, 8.4 g protein, 26 g carbohydrates and 8.3 g dietary fiber.

Eggless Egg Salad Sandwich - A Delicious, Low Calorie Vegan Lunch

Extra firm sprouted tofu crumbled with a dough blender.

Follow your heart flaxseed and olive oil, reduced fat vegenaise.

Reduced fat vegenaise mixed with turmeric and relish juice.

Crumbled tofu with celery, dill, sweet relish and vegenaise.

Vegan egg salad sandwich on toasted multigrain bread.

What's for Lunch?

Sandwiches can be a challenge for new vegans. Once you take common sandwich ingredients like tuna fish, turkey and cheese off the table, you may feel inclined to head for the fake, overly processed vegan meats and cheeses. I've never been a big fan of these and many of them don't taste very good. Some also are packed with way too much salt.

Nut butters with low sugar jam or hummus with roasted red peppers and other veggies are two good options for lunch. Here's another: egg salad without the eggs!

Takes Minutes to Make

Just crumble the tofu (I like to use a dough blender but you can use a fork or knife or just crumble it with your hands). Mix is a few ingredients like minced celery, dill and sweet pickle relish and stir in a low fat vegenaise mixed with turmeric. Season to taste and you're eggless egg salad is done!

Get creative and add chopped olives, chives or red onion or minced red bell pepper. The combinations are endless. Without the bread, each serving is just a bit over 100 calories!

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Vegan Egg Salad Sandwich

[makes 3 sandwiches]

1/2 package of extra firm tofu * (about 8 ounces)

1 stalk celery, minced (1/2 cup)

2 tablespoons sweet pickle relish

2 tablespoons reduced fat vegenaise **

1/2 teaspoon turmeric

1 teaspoon pickle relish juice

1 teaspoon dried dill

sea salt to taste

ground black pepper to taste

6 slices multigrain bread, lightly toasted

1 large tomato, thinly sliced

Dijon mustard for the bread (optional)

* I prefer Wildwood Sproutofu made from sprouted soybeans

** I like Follow your heart flaxseed and olive oil reduced fat vegenaise

Dry the extra firm tofu and crumble into a medium bowl using a dough blender, fork or just crumble with your hands.

Add celery and sweet pickle relish and set aside.

In a small bowl or cup, mix together the vegenaise, turmeric and sweet pickle juice.

Add the vegenaise mixture to the crumbled tofu and gently mix until combined.

Mix in dill and salt and pepper to taste.

Lightly toast the bread.

Spread some dijon mustard on three slices of toast, if desired.

Divide the egg salad and spread evenly over the 3 slices and add tomatoes.

Cover with the remaining 3 pieces of toast and serve immediately or cover with plastic wrap and put in your lunchbox.

Per sandwich: 263.9 calories, 9.6 g fat, 0.9 g saturated fat, 0 mg cholesterol, 16.6 g protein, 31.7 g carbohydrates and 5.9 g dietary fiber.

Without the bread, 3 servings: 114.9 calories, 7.6 g fat, 0.9 g saturated fat, 0 mg cholesterol, 7.9 g protein, 5.4 g carbohydrates and 1.2 g dietary fiber.

Vegan Potato Salad - A Healthier Way To Prepare America's Favorite Vegetable

Start with thin skinned, red or yellow new potatoes.

Drain "small diced" potatoes after boiling a short time.

For a creamier texture, gently stir in half a diced avocado.

Potatoes Have a Bad Reputation

Most people love this comfort food. In fact, it is the highest produced vegetable in the world! However, there is a lot of guilt involved with its consumption, mostly because it is often eaten fried as chips or french fries or as a butter, cheese and sour cream laden baked potato. But actually, the potato is a pretty healthful food, high in fiber, vitamin C, vitamin B6, potassium and manganese. One large potato provides over 100% of your daily requirement of vitamin C and 1/3 of your fiber needs. Potatoes are also low in calories, fat free and contain phytonutrients that provide protection against heart disease and cancer.

A Recipe with a Mediterranean Touch

Being raised in an Italian home, I didn't grow up on the typical American diet. I didn't even know potato salad could be made with mayonnaise and eggs until I moved to Texas to attend college. My dad always made potato salad with a simple lemon and oil dressing and some fresh parsley. Instead of mayonnaise and eggs that make this popular salad heavy and high in cholesterol, the lemon makes the salad taste light and fresh. In today's recipe, I add some inflammation reducing, cancer fighting turmeric which gives the potato salad the color of an egg potato salad without the egg. If you miss the creamy texture from mayonnaise, add the avocado. Besides the creamy texture, you'll get a good dose of fiber, vitamin K and folate, and of course the delicious flavor of avocado!

The Secret to a Good Potato Salad

The hardest thing about making potato salad is getting just the right texture to the potatoes. I've tried cooking the entire potato and then dicing it but by the time the potato is cooked throughout, the outside of the potato is too soft. Also, you lose a lot of vitamin C with excess cooking. Dicing before cooking is also risky if you cook it too long, especially if you start with big, starchy russet potatoes. To get a nice, firm, potato:

* Start with red or yukon gold, thin-skinned potatoes

* Dice them very small and leave on the skin

* Cook in a large pot (like a 5 quart Dutch oven), so the potatoes are spread out, and just barely cover them with salted water.

* Boil them for a short time - this will depend on how small you dice them but taste them after 5 minutes. I usually boil them for about 6 minutes or I shut them off at 5 minutes and let them sit in the pot for another few minutes until they are just fork tender.

* Drain - no need to rinse.

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Vegan Potato Salad

[makes 6 servings]

4 cups small diced new potatoes with skins

2 teaspoons sea salt

2 large stalks celery, finely diced (1 cup)

2 tablespoons red onion, finely chopped

2 tablespoons fresh parsley, chopped

1/2 medium avocado, diced (optional)

For the dressing

3 tablespoons freshly squeezed lemon juice

2 tablespoons extra virgin olive oil

1 teaspoon ground turmeric

salt to taste

freshly ground black pepper to taste

Place potatoes in a 5 quart Dutch oven, add water to just cover the potatoes and stir in salt. Bring to boil and cook for 5 to 7 minutes or until they are just "fork tender". Taste after 5 minutes and DO NOT overcook. Drain and let sit until they cool a bit.

To make the dressing, combine the lemon juice, olive oil and turmeric and blend well with a fork. Set aside.

In a large bowl, combine the drained potatoes, celery and red onion. Mix in the dressing and gently stir in the avocado and parsley. Add additional salt if needed and top with freshly ground black pepper.

Per serving without avocado: 123.2 calories, 4.7 g fat, 0.7 g saturated fat, 0 mg cholesterol, 2.8 g protein, 20.2 g carbohydrates and 3.0 g of fiber.

Per serving with avocado: 142.2 calories, 6.4 g fat, 0.9 g saturated fat, 0 g cholesterol, 3.1 g protein, 21.2 g carbohydrates and 3.8 g of fiber.

Garbanzo Bean And Raw Kale Salad With Lemon-Turmeric Dressing

A Nice Blend of Raw Food and Protein Packed Garbanzo Beans

I love the many benefits of a raw food diet. But I don't think it's necessary to be 100% raw all the time. (Read my posting on How Raw Do You Need To Be?) Here's a recipe that mixes cooked garbanzo beans with raw kale and red bell pepper, blending the benefits of both. Cooked garbanzo beans contain all the essential amino acids (the amounts are listed in my posting on Vegan Farfalle Pasta and Garbanzo Beans with Raw Walnut Pesto along with their other nutritional benefits). Some people find cooked garbanzos more digestible. However I do prefer them raw when making Raw Hummus with Sprouted Garbanzo Beans.

Kale - Great in Soup, Salads, Smoothies - Even Chips!

No matter how you prepare kale, it's a nutrient powerhouse packed with vitamins, minerals, fiber and essential fatty acids. If you enjoy raw kale, try these two recipes: A Raw Kale Salad and a Raw Green Kale Smoothie . Another enjoyable raw kale salad is Raw Kale, Corn and Red Bell Pepper Salad. My absolutely favorite cooked kale soup is Tuscan Bean Soup with Kale and Cannellini Beans. And if you are looking for a healthful snack, try Raw Kale Chips with Added Omega 3.

Put Together This Delicious and Healthful Salad in Just a Few Minutes

In just a few minutes, you can slice up some raw kale, open a can of garbanzos, chop up some vitamin C packed red bell pepper and red onion and mix up a quick lemon, turmeric and oil dressing. The added bonus is the spice turmeric which reduces inflammation and has been used for rheumatoid arthritis, and has been linked to the prevention of Alzheimer's and the ability to fight a number of cancers.

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Garbanzo Bean and Raw Kale Salad

[serves 4]

1 tablespoon freshly squeezed lemon juice

1 tablespoon extra virgin olive oil

1/4 to 1/2 teaspoon sea salt (or to taste)

1/2 teaspoon ground turmeric

dash cayenne pepper (or to taste)

1 packed cup kale, thinly sliced

One 15 oz can garbanzo beans, rinsed and drained

1 to 2 tablespoons red onion, finely diced

1/2 cup red bell pepper, diced

Place the lemon juice, olive oil, salt, turmeric and cayenne pepper in a medium sized bowl and mix well. Add sliced kale to the salad dressing and massage the dressing into the kale with your hands. (Warning: your hands may turn a little yellow. Just wash off with soap or use plastic gloves). Add garbanzo beans, red onion and red bell pepper and mix well. Serve or refrigerate until serving. This makes a great "make ahead" salad since none of the ingredients get soggy.

Per serving: 159 calories, 4.4 g fat, 0.5 g saturated fat, 0 mg cholesterol, 6.8 g protein, 23.8 g carbohydrates and 5.0 g of fiber.

Creamy Raw Vegan Zucchini Soup With Crushed Pistachios - Can Turmeric Fight Cancer And Prevent Alzheimer's?

Turmeric and its Many Health Benefits

Turmeric is the spice that gives curry its gold color and contains the phytochemical compound, curcumin. It has been used as a powerful medicine in China and India for centuries. Turmeric has strong anti-inflammatory properties with no side effects. Although it has been used for numerous ailments from toothaches to rheumatoid arthritis, there has been some exciting research linking turmeric to the prevention of Alzheimer's disease and the ability to inhibit the development of many cancers including pancreatic, colon, prostate, liver, esophageal, and others. I'm very excited by these findings and started using more and more of this lovely and healthful spice. Here's an easy and delicious raw soup recipe that includes turmeric.

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Creamy Raw Zucchini Soup with Crushed Pistachios

[serves 4]

4 cups diced zucchini

1 1/3 cups frozen peas, thawed

1 cup diced celery

1 avocado

1 cup filtered water

1/4 cup fresh lemon juice

2 to 3 cloves chopped garlic (to taste)

1 teaspoon sea salt (or to taste)

1 teaspoon fresh thyme plus extra for garnish

1 teaspoon turmeric (or more to taste)

Several shakes black pepper (or cayenne if you prefer)

1/4 cup crushed raw pistachios

In a VitaMix or other high speed blender, process zucchini, peas, celery, avocado, water, lemon juice, garlic, salt, thyme, turmeric and pepper until smooth. Pour into 4 bowls and top each with 1 tablespoon of crushed pistachios, fresh thyme and additional fresh ground pepper, if desired.

Per serving: 163.6 calories, 9.0 g fat, 1.2 g saturated fat, 0 mg cholesterol, 7.0 g protein, 17.7 g carbohydrates and 6.6 g of fiber.