Wilted Chard with Pickled Red Onions

I always feel sorry for Chard. This gorgeous, green, leafy vegetable is so often ignored.  I watch people walk right by it in the produce section of my local market. Others will pick up a bunch, inspect it for a moment or two, and toss right back into the pile.  This is such a shame because chard is one classy act.

Here are a few reasons why you should fall in love with chard and add it to your diet:

Chard is a nutritional power house. It is packed with vitamins C, E, and K, carotene, chlorophyll, and fiber.  It is also an excellent source of several minerals including potassium, magnesium, iron, and manganese.  Chard also contains other nutrients including vitamin B6, protein, calcium, thiamine,selenium, zinc, niacin, and folic acid.

Chard is one of the best anti-cancer foods you can eat because of its combination of traditional nutrients; phytochemicals, chlorophyll, other plant pigments, and soluble fiber. The generous amount of vitamin K that is contained in chard, is especially beneficial in the maintenance of bone health.

If all that doesn't turn you on to chard; how about this? One cup has about 32 calories and it is naturally fat free. It's perfect for weight loss. Buy it. Cook it. Eat it!

I am always tempted to just toss bunches of chard into the carts of unsuspecting shoppers. Along with my business card, of course. Honestly, that might not be such a bad idea........

So now that you know all about chard, what the heck do you with it?

I have a recipe for you. This is easy, delicious, and healthy. I add raw brown sugar to this recipe instead of the regular white processed kind. A little pinch of sugar makes the pickled onions so much sweeter and helps to balance the strong taste of the chard.  If you are totally adverse to using sugar; go ahead and omit it. Or try a tiny dash of maple syrup instead.

Here's the recipe:
Wilted Chard with Pickled Red Onions

Enjoy..........

A Cynfully Good 2012!

In just a few short days we will say good bye to 2011 and usher in a brand new year!  2012 brings the promise of change, hope, and opportunity. We can forget the old year and all the failures and mistakes of the past. A new year means a new beginning. We are getting closer to accomplishing our dreams and goals.  We can restructure our lives, get rid of the old baggage and completely start over again.

I have big goals and dreams for my life in 2012.  I also have high hopes for my consulting practice in the new year. I expect to grow in leaps and bounds and reach more people than ever before. This means, I can't keep doing the same old thing I did last year.

If you want change, you have to mix things up a little!

I receive emails and messages from folks all over the globe. Their major concerns are: the high cost of healthy eating, the threat and fear of cancer, permanent weight loss, reversing heart disease and diabetes, and pros and cons of a plant-based diet. 

 It makes sense to me that those are the areas on which I should focus in 2012, So in the coming year, you can look forward to:

A Return to Basics:

The cost of food is steadily rising!  I don't know how folks can afford to feed their families.  Eating healthy is so difficult for those on tight budgets. And these days, who isn't on a tight budget?  I will focusing on ways to stretch your dollar by getting back to the basics of eating REAL food made from scratch at home! I will also be sharing tips and techniques that grandma used back in the day: canning, freezing, stocking the pantry, meal planning, tranforming leftovers into magnificent dishes, shopping locally, seasonally, and more. This year it's all about a "waste-not-want-not" attitude!

Cancer Prevention: This has always been a concern of mine but now that cancer has touched my family personally, it's no longer a concern--it's my mission to help stamp it out before it happens!  I don't ever want to see anyone suffer from this disease or from the awful side-effects of chemotherapy. Prevention is key and what we taste, smell, see, hear, and touch has everything to do with it!

Veganism as a way of life: I firmly believe a plant-based diet is best, but this year I will be driving it home and promoting it as a way of life for everyone and not just those who wish to dabble in it!  It's time to get serious! A vegan diet can prevent and reverse obesity, heart disease, high blood pressure, and diabetes.  If you are serious about disease prevention, losing or maintaining your weight, or achieving true health and wellness, it's time to change the way you eat!

Of course, I will still be posting delicious recipes--all vegan, all natural, and all guilt-free! I will also continue to share and write about gadgets, food, books, beauty products, and anything else I stumble upon that promotes a healthy, balanced, cruelty-free life.

As always, I am available for individual consultations. I see clients in person and also work with them over the phone or via the Internet. I want 2012 to be your best year ever!

May peace, love, and good health be yours in the coming New Year.

Cynthia

Hearty Cauliflower Chowder

photo from http://www.yumuniverse.com/

Oh, for a thousand tongues to sing the praises of SOUP!

Soup is warming, healing, and so easy to prepare. Serve soup as a meal (with warm, crusty french bread or rolls) or as a prelude to a magnificent dinner.  Enjoy it between meals to help curb your appetite.  Bring homemade soup to a sick friend or give it away as a gift from the heart.

No matter how you serve it, soup is perfection. A simmering pot of homemade soup on the stove fills your home with the delicious aromas of comfort and love.

You just can't get that from soup in a can!

Here's a lovely soup I stumbled upon in my travels: Hearty Cauliflower Chowder. If you happen to have cauliflower in the house, you can make this soup today. I saw the recipe this morning and already made it- it's that quick and easy!  It's completely VEGAN, deliciously thick, and glorious. I kept some aside for later and the rest I placed in the freezer.  I had to do that to keep from sampling this soup all day long!

My digital camera is on the "fritz" so I borrowed the soup photo from the original site.

Here's the recipe: Hearty Cauliflower Chowder. 

While you're there checking out the recipe, take a few minutes to snoop around the YumUniverse website. You will really enjoy it. :)

Survive Holidays and Beyond......A Few Cynfully Good Tips!

This is the first time since I started my consulting practice that I haven't been sharing a continuous flow of the latest and greatest tips and recipes to help you survive the Holiday Season without compromising your weight loss or wellness efforts. Every recipe I post here, I attempt first in my own kitchen. Honestly, I just don't have the time to do all that right now.

At first, I felt like a failure and a bit of a let-down to my fans but punishing myself really profits no one- especially NOT ME! It doesn't diminish the fact that I am faithful and dedicated to providing a necessary service. It simply means I am being faithful and dedicated in other areas of my life and the lives of my loved ones.

This doesn't stop me from thinking of you nor does it mean I am not ready, willing and able to offer my opinions, advice or services. I still own and operate a thriving Nutritional Consulting Practice and meet with clients regularly. But my time is so limited these days and will become even more so when the New Year arrives. This means I will be posting here on this site less often. I do promise what I do post will be grand, tested, tried and true!

You already KNOW what to do! You already KNOW how to eat! It's simply a matter of transferring that knowledge from your head to your heart and soul.  Good health becomes a daily practice when it truly becomes a part of you- body, mind and spirit!  

I would like to take a moment now and offer a few healthy strategies to help you survive the holidays. These are nothing new but I can guarantee that if you apply these simple tips, you will sail through the season peacefully, lovingly, and without completely sabotaging your health or weight.

1. Your body is a temple. Treat it with tenderness, love and respect.

2.  Alcohol is toxic. Go easy on the booze and never, ever drink and drive! Don't let your friends drink and drive, either.

3. Give yourself a day or two of grace and EAT!  It's okay to indulge a little. Enjoy your favorite holiday treats and dishes. Have a cookie (or two), a piece of pie, or a second helping of mashed potatoes. Monday,  get right back to your healthy eating plan- no exceptions, no excuses!   And NO BEATING YOURSELF UP for what you did eat over Christmas. That's a sure-fire way to keep packing on the pounds right straight through 'til springtime. GRACE. Learn the word and practice it.

4. Don't stress over the things you didn't get done. Focus on the things you accomplished and give yourself a nice pat on the back. And don't forget to compliment and acknowledge others.

5. Simplicity is always best. Keep it simple. Simple decorations, simple gifts from the heart, simple gift wrapping, simple food.

6.  Give yourself permission to laugh, hug, cry, sing Christmas Carols at the top of your lungs, and to say "I love you". Give others permission to do the same.

7.  Sneak in some exercise. Dance, jog, do yoga, take the stairs, walk, play football. If you are lucky enough to have a White Christmas this year- get outside and play in the snow.

8. The greatest gifts you can give to others are  love, grace, generosity, and forgiveness.

9.  Be thankful. Shift the focus from what you don't have on to what you do have. 

10. Be true to yourself and let others see who you truly are. Be genuine, be real, be true to your own personal convictions, dreams and ideas. This is the greatest gift you can give to yourself.

May you be blessed beyond measure this holiday season with gifts that money cannot buy.

Merry Christmas!

Vegan Soul Kitchen- Down Home Recipes with a Twist

I know I've been MIA lately.  My schedule has been crazy between doctors' appointments with dad, work, the holidays, and preparing to go back to school this January. In my spare time--this is what I've been up to:

Reading this awesome cook book cover to cover and cooking!

In my house, we all seem to be craving comfort food and my dad, who is currently battling cancer, has pretty much lost his appetite from chemotherapy. On those occasional days when he is actually hungry, he asks for some of the good, old-fashioned Southern dishes he remembers from his childhood.

This cook book has it all but with a twist- it's good down-home cooking done healthy and vegan!

Vegan Soul Kitchen

Stay tuned. I will be posting recipes in the coming New Year!

Peace and Love,
Cynthia

The Best, Healthiest Mashed Potatoes EVER!

I love potatoes. They're so versatile, healthy, filling and cheap! Potatoes are rich in fiber, Vitamin-C, B-complex and minerals like potassium, magnesium, phosphorus and zinc.  Despite popular belief, potatoes are good for you and a necessary part of a healthy diet.

What really matters is how you prepare potatoes and what you mix in them or what you choose to pile on top of them!

Skip the deep-fryer. Bake your own homemade fries instead.  And forget all that butter, sour cream, bacon and melted cheese on top of baked potatoes. Yes, I know it's delicious but you're just eating fat on top of fat!  End result: all that fat makes you fat! No doubt about it.

My favorite way to eat a potato is baked or boiled. I slice the potato in half and pile it high with tossed green salad mixed with balsamic vinaigrette.  YUMMY!  Sometimes, I will top a baked potato with steamed, chopped broccoli and occasionally some melted vegan cheese. That's a whole dinner for me.

So what about everyone's favorite - mashed potatoes? They're usually prepared with loads of butter and cream. So delicious, but you can pretty much forget all those great health benefits. Reserve mashed potatoes for special occasions!

Or.....you can make mashed potatoes MY WAY!

I serve mashed potatoes very often to my son because they're filling. He loves them!  The best part--my mashed potatoes are VEGAN.  Not an animal product in sight. :)

Here's what you need: (this recipe will serve about 5 -6 people)

4 large organic potatoes, scrubbed well (peeled or unpeeled- your choice. I NEVER peel potatoes), and cut into quarters. They will cook faster and will be easier to mash if you cut them up.
salt
3 or 4 cloves of quick roasted garlic (instructions to follow)
Several sprigs of fresh rosemary
a dash of olive oil
organic vegetable broth
freshly ground pepper

1.Sprinkle the potatoes very lightly with salt and freshly ground pepper. Break off the individual pieces of rosemary and toss those over the potatoes and mix very gently.  Take a large pot with a lid, add about a cup and a half of water. Place your potatoes in a steamer basket and add to the pot of water. Cover, bring the water to boil, reduce heat and allow the potatoes to steam for about 20 - 30 minutes. You want the potatoes nice and soft so they're easy to mash- but you don't want them to fall apart and you don't want the water in the pot to evaporate. Check them often as they steam and add more water as needed.

2. While the potatoes are cooking, quick roast your garlic by spreading individual, un-peeled cloves evenly on a cookie sheet, drizzle with oil, and bake about 30 minutes at 350 degrees, stirring occasionally, until soft. Roast a bunch of garlic cloves. If you store them in a sealed container in the fridge, they will keep for 3 days.  Roasted garlic is delicious spread on toast, freshly baked bread, mixed with vegan mayo for sandwich spreads, or added to salad dressings.

3. Remove steamed potatoes and place in a large mixing bowl.

4. Take 3 or 4 of the roasted garlic cloves. You can add more if want your potatoes really garlicky. Gently squeeze the garlic out of their skins right into the pot of cooked potatoes. Discard the skins.

5. Start mashing. I like  rustic-looking mashed potatoes, so I just use a fork to do this.  A potato masher works well, too.

6. Add a bit of the vegetable broth to the potatoes for extra moisture while mashing them. Just add a little at a time. You don't want watery potatoes.

7. Season to taste with additional salt and pepper and serve immediately.

Another great variation is to simply toss your raw, quartered potatoes gently with a bit of olive oil, season with salt, pepper and the rosemary and roast them in the oven until soft, but not browned. Then, you can mash them. Roasted mashed potatoes are also SO good!

If you really want your mashed potatoes creamier, substitute the vegetable broth with a bit of vegan creamer, or even vegan cream of mushroom or potato soup. I love using the vegetable broth, however, because other than the small amount of olive oil, my mashed potatoes are virtually fat free!

Make Snacking Healthier with Kale Chips!

photo from Seventh Generation

If I had to choose only vegetable to eat for the rest of my life, it would definitely be KALE! It can be prepared so many different ways. You can even turn those gorgeous green leaves into delicious, nutritious Kale Chips!  Here's the recipe from Seventh Generation-- the recycled paper product people!

We Love Kale Chips

Try these instead of the usual greasy, unhealthy potato chips.  This is Cynfully Good snacking at it's best!

Healthy, Delicious Pumpkin Bread!

photo from vegnews.com

I am totally loving all things pumpkin this season!  I carve pumpkins into jack-o-lanterns for Halloween and decorate my house with them until it's time to break out the Christmas Tree.  And of course, what's Thanksgiving without home made pumpkin pie?

There's so much more you can do with pumpkins.  I add it to stews, bean dishes, bread, muffins.  Mashed pumpkin with salt, pepper and a pat of vegan margarine is delicious instead of mashed potatoes. To satisfy a sweet craving, mash up cooked pumpkin and add cinnamon, nutmeg and very light drizzle of organic maple syrup.  I roast peeled, cubed pumpkin in the oven, too. Just toss them with a bit of olive oil, season with salt and pepper and put them in the oven at 350 degrees for about 30 minutes. I even throw cubes of cooked pumpkin in my tossed green salads.

If you're not cooking with pumpkin, you should be!  IT'S LOW IN CALORIES, HAS VIRTUALLY NO FAT, AND IS LOADED WITH VITAMINS AND MINERALS.  Here's a little info on the health benefits of pumpkin: Eat Pumpkin For Health and Weightloss.

Pumpkin: buy it, cook it, and eat it.

Those are just a few ideas on what to do with pumpkin for every day eating. Now, let's get into the "sweeter side" of pumpkin!

It doesn't get sweeter than this: Pumpkin Bread from Veg News. This is a bit of a splurge but it's a healthy splurge. Thanksgiving is right around the corner and so begins The Season of Eating. It's time to gather with family and friends and indulge a bit. I don't believe in starvation or deprivation when it comes to weight loss and good health. But I do believe if we're gonna indulge, we need to make it count! This bread is perfect! Sweet, satisfying and loaded with good stuff: sunflower and pumpkin seeds (good fat), cranberries, a little fresh orange juice, and course, pumpkin. Slice it up and serve it warm to guests instead of cake or pie. It's really good for breakfast, too. Just be sure to skip the butter or cream cheese. If you want, toast the bread lightly and top it with a bit of applesauce.

Makes one loaf

What You Need:

• 1/4 cup raw pumpkin seeds
• 2 tablespoons raw sunflower seeds
• 1-1/2 cups whole-wheat pastry flour
• 2/3 cup Sucanat
• 1-1/2 teaspoons pumpkin pie spice
• 1-1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon sea salt
• 3/4 cup fresh or canned pumpkin purée
• Juice and zest of 1/2 orange
• 1/4 cup filtered water
• 3 tablespoons olive oil, plus additional for oiling pan
• 1/3 cup dried cranberries
• 3 tablespoons crystallized ginger, finely chopped

What You Do:

1. Preheat oven to 375 degrees. Place pumpkin and sunflower seeds in a loaf pan and toast for 3 to 5 minutes. Transfer seeds to a small bowl. When pan is cool, lightly oil with olive oil.
2. In a large bowl, mix together flour, Sucanat, pumpkin pie spice, baking powder, baking soda, and salt. Add pumpkin purée, orange juice and zest, water, and oil, and stir gently to combine all ingredients.
3. Stir in cranberries, ginger, and 2/3 of the toasted seeds. Pour batter into prepared pan, sprinkle with remaining seeds and press into top of loaf. Bake for 30 to 35 minutes.

If you are interested in more pumpkin dishes, check out these other Cynfully Good recipes:

Pumpkin Chickpea Fritters
Pumpkin Curry

Delicious and Healthy Sweet Potato Fries!

photo from Eatingwell.com

Who doesn't love french fries?  I know I do but I avoid them like the plague because they're usually soaked and fried in oil and grease. That means fat and calories I don't want or need. Some people order sweet potato fries thinking they are healthier. Yes, sweet potatoes are packed with beta-carotene, vitamin A, vitamin B6 and vitamin C; fiber, thiamine, niacin, potassium and copper. Sweet potatoes are also a good source of protein, calcium, and vitamin E.  Once you dip them in a vat of hot oil, however, most of those health benefits fly right out the window.

I make sweet potato fries all the time.  They are so simple to make and they're baked, not fried.  Baked sweet potato fries are good for you, delicious, and satisfying. Serve them for lunch or dinner. . You can even snack on them instead of the usual chips, popcorn or cookies.  Snacking is okay, if you make it count! And these little vitamin packed sweet potato fries pack a healthy punch!

• 1 large sweet potato, peeled and cut into wedges
• 2 teaspoons olive oil
• 1/4 teaspoon salt
• Pinch of cayenne pepper

Preheat oven to 450°F. Toss sweet potato wedges with oil, salt and pepper. Spread the wedges out on a rimmed baking sheet. Bake until browned and tender, turning once, about 20 minutes total.

You can get creative with your sweet potato fries. Add a pinch of cajun seasoning instead of the cayenne pepper. I happen to love mine with Old Bay Seasoning. To satisfy a sweet craving, I add a pinch of cinnamon, let them bake for about 15 minutes, drizzle them very lightly with organic maple syrup and pop them back into the oven for another five minutes. DELICIOUS!

Health and Healing in a Pot: Coconut Butternut Squash Soup!

photo from Vegan Holiday Kitchen

Ahhh. Soup. Nothing is more comforting or healing. I make countless pots of soup in the fall and winter: lentil soup, carrot soup, butternut squash soup, and of course, my famous "un-chicken" noodle soup.  

Soup is perfect for breakfast, lunch and supper. I'll sip soup all day on a Monday if I overindulge in too much food over the weekend. Soup cleanses my system- like the old-fashioned Italian Belly Wash. There's really something to all that!  It's great for weight loss, too. Have a soup course every evening before dinner. You'll eat less!

Soup can be a mind, body, spirit experience when you make it yourself. A jar or can of soup you dump into a pot or stick in the microwave to reheat, just doesn't cut it. You'll never get the full effect of soup unless it's homemade.

That being said, here is a wonderful recipe I found for Coconut Butternut Squash Soup. This is pure health and healing in a pot.  If you don't believe me--take a look at some of the benefits of Butternut Squash:

Health benefits of Butternut squash

• Butternut squash contains many vital poly-phenolic anti-oxidants and vitamins. It is very low in calories; provides just 45 cal per 100 g. It contains no saturated fats or cholesterol; but is rich source of dietary fiber and phyto-nutrients. Squash is often recommended for cholesterol and weight reduction programs.
• It has more vitamin A than that in pumpkin. At 10630 IU per 100 g, it is perhaps the single vegetable source in the cucurbitaceae family with highest levels of vitamin-A, providing about 354% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for vision. Research studies suggest that natural foods rich in vitamin A helps body protect against lung and oral cavity cancers.
• Butternut squash has natural poly-phenolic flavonoid compounds like α and ß-carotenes, cryptoxanthin-ß, and lutein. These compounds convert to vitamin A inside the body and deliver the same protective functions of vitamin A on the body.
• It is rich in B-complex group of vitamins like folates, riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid.
• It has a similar mineral profile as pumpkin, containing adequate levels of minerals like iron, zinc, copper, calcium, potassium, and phosphorus.

Convinced?  Good! Now take out your big soup pot and get cooking!

Vegan Holiday Kitchen’s Coconut Butternut Squash Soup

Once you’ve got the squash baked, this soup comes together quickly. The mellow flavors of squash, kale and red onions synergize delectably and look gorgeous together as well.

1 large butternut squash (about 1 1/2 pounds)
2 tablespoons olive oil or other vegetable oil
1 large yellow or sweet white onion, chopped
1 medium apple, any variety, peeled and diced
2 cups prepared vegetable broth, or 2 cups water with 1 vegetable bouillon cube
2 teaspoons good-quality curry powder
2 teaspoons grated fresh or jarred ginger, or more, to taste
Pinch of ground nutmeg or allspice
1 14-ounce can light coconut milk
Salt and freshly ground pepper to taste

Garnish
2 medium red onions, quartered and thinly sliced
1 good-size bunch kale (about 10 to 12 ounces)

1. To bake the squash, preheat oven to 375 degrees. Cut in half and place halves, cut side up, in a foil-lined shallow baking dish and cover tightly with more foil. Bake for 30 to 50 minutes, until you can easily pierce the flesh with a knife. Scoop out and set aside.

2. Heat about half the oil in a soup pot. Add the onion and sauté over medium-low heat until golden, about 8 to 10 minutes.

3. Add the apple, squash, broth and spices. Bring to a steady simmer, then cover and simmer gently until the apples are tender, about 10 minutes.

4. Transfer the solids to a food processor with a slotted spoon, in batches if need be, and process until smoothly puréed, then transfer back to the soup pot. Or better yet, simply insert an immersion blender into the pot and process until smoothly puréed.

5. Stir in the coconut milk and return the soup to a gentle simmer. Cook over low heat for 5 to 10 minutes, until well heated through. Season with salt and pepper. If time allows, let the soup stand off the heat for an hour or two, then heat through as needed before serving.

6. Just before serving, heat the remaining oil in a large skillet. Add the red onions and sauté over low heat until golden and soft.

7. Meanwhile, strip the kale leaves off the stems and cut into thin shreds. Stir together with the onions in the skillet, adding just enough water to moisten the surface. Cover and cook over medium heat, stirring occasionally, until the kale is bright green and just tender, about 5 minutes.

8. To serve, ladle soup into each bowl, then place a small mound of kale and onion mixture in the center.

ENJOY! :)

The BEST Tomato Soup Ever!

photo from Smittenkitchen.com

I stumble upon a lot of different recipes but very rarely do I ever say: "Oh.My.God. I must make this today!"

This recipe literally stopped me in my tracks. I am casting aside everything on my morning 'TO DO' list to make this soup!The photo alone of this glorious soup is making me hungry! 

This is Roasted Tomato Soup from Smittenkitchen.com. If you love tomatoes and you love cheese, I think it's worth your time and effort to make this soup. Not mention, it's a great way to get your daily dose of lycopene.

Of course, as a Vegan, I would make a few changes. This recipe calls for chicken or vegetable broth. I would use the vegetable broth. As for the cheddar cheese, it can replaced with a non-dairy subsitute and it will come out just as tasty. Even if you do eat animal products like cheese and milk, I would skip the real cheddar. It turns a healthy, nutrient- rich soup into something that is much too high in fat and calories. Galaxy Brand Cheddar "cheese" is really delicious and melts perfectly.

Here's the recipe:
Roasted Tomato Soup with Broiled Cheddar

I am off to the store to pick up plum tomatoes!

Soyrizo and Potato Breakfast Burritos

My son is a carnivore and I am always on the hunt for delicious, meatless recipes I can serve prepare for breakfast lunch and dinner.  I really don't want to cook two different meals.  Who has time for that? I admit, there are times I do cook him meat, but if I can get away with serving a dish he thinks is meat, I do it!  And so far, no complaints............

My son's favorite meal is breakfast and I stumbled upon this wonderful recipe from the Yogic Kitchen: Soyrizo and Potato Breakfast Burritos. YUMMY!!! Soyrizo is vegan sausage. NOT MEAT. This dish does contain eggs; so what I do is reserve a small portion of the cooked Soyrizo for myself before I add the eggs to the pan.

If you're trying to get get your family to eat more meatless meals, this is the perfect recipe. It's delicious for breakfast, lunch or even as a simple supper.


Here's the recipe:
Soyrizo and Potato Breakfast Burritos

Pumpkin Curry with Chick Peas

It's Pumpkin Season! Time for pumpkin picking, pumpkin carving, roasting pumpkin seeds and Mmmm.... Pumpkin Pie!

Start thinking beyond all the traditional ways of using and cooking pumpkin! It's so delicious and really good for you: packed with vitamins and nutrients. That beautiful orange pumpkin flesh is loaded with beta-carotene and more!

Here's a Cynfully Good recipe for pumpkin. This is exotic, healing, fat-burning, energy-packed cuisine at its best- a hearty, vegan stew laced with yellow Thai curry, the subtle sweetness of coconut milk, gorgeous cubes of fresh pumpkin, and protein-packed chick peas. Serve it over rice or with warm Naan bread.

Here's the recipe:
Pumpkin Curry With Chick Peas

Shredded Brussel Sprouts and Apples

Photo from 101cookbooks.com

I love finding a recipe I really want to make that doesn't involve a trip out to the store. I have brussel sprouts. I have apples. And of course, I have tofu!  Here's my Cynfully Good dinner  for TONIGHT!!!

Shredded Brussel Sprouts and Apples

Cynfully Good Homemade Apple Sauce

Looking for something fun to do today? How about making your own apple sauce? Here is the easiest recipe in the world. In about thirty minutes, it's ready to enjoy. You probably have everything in your house already so get to it! What's great about this recipe is it doesn't call for sugar. *

You don't need sugar because....uhhhh.....apples are naturally sweet!!

• 4 organic apples of your choice ( I like Rome or Granny Smith apples. Delicious or McIntosh don't really work well-too mushy and too sweet)
• 1 cup freshly squeezed orange juice
• 1/2 teaspoon cinnamon

Peel and core the apples. Cut the applies into bite size pieces. Heat a medium pot on medium heat. Add the orange juice and cinnamon. Add the diced apples and give the mixture a stir. Cover the pot and reduce the heat to medium-low. All the apples to simmer in the liquid for 30 minutes. Remove the cooked apples from the heat. Allow the apples to cool and mash with a potato masher or in a food processor.

That's it! All finished...............

YUMMY!!! :)

*If you are using Granny Smith apples and they are very tart, stir in a dash of organic maple syrup- about 1/2 a teaspoon should do it. Taste it first, though.  The fresh orange juice might add just enough sweetness to the mix.

Cynfully Good Roasted Butternut Squash

Butternut Squash. For years, I avoided it. I thought it was a decoration. You know, to put in a basket of gourds on the table when Autumn rolls around.

When I became a Vegetarian, I discovered how wonderful and yummy Butternut Squash really is! It's so versatile. I can steam it, boil it, bake it, stuff it, fry it, mash it, tranform it into healthy fries, even use it as a stuffing for home made ravioli......the possibilities are endless.

Butternut squash---the perfect food!


If all the amazing ways you can prepare Butternut Squash doesn't convince you give it a try, take a look at how healthy it is for you.........

Butternut squash is low in fat and loaded with fiber, making it an exceptionally heart-friendly choice. It provides significant amounts of potassium, important for bone health, and vitamin B6, essential for the proper functioning of both the nervous and immune systems. The folate content adds yet another boost to its heart-healthy reputation and helps guard against brain and spinal-cord-related birth defects such as spina bifida.

And the color of Butternut Squash? Once you cut one of these beauties open- you will see for yourself. . The gorgeous color means it's packed with carotenoids, shown to protect against heart disease. Butternut Squash has very high levels of beta-carotene (which your body automatically converts to vitamin A) identified as a deterrent against breast cancer and age-related macular degeneration, as well as a supporter of healthy lung development in fetuses and newborns. A 1-cup serving of Butternut Squash provides nearly half the recommended daily dose of antioxidant-rich vitamin C. 

Wait! There's more! Butternut Squash may have anti-inflammatory effects because of its high antioxidant content.  This means it could help reduce risk of inflammation-related disorders such as rheumatoid arthritis and asthma.

Convinced yet? YOU SHOULD BE!!!

Here's is a very simple, delicious way to make Butternut Squash. Cut it up and roast it in pan, like potatoes. Only better......and so gorgeous.

Here's how:

Peel one Butternut Squash and chop into cubes. Coat in olive oil, sprinkle with salt and pepper. Toss in some fresh, chopped herbs if you have them. I add sprigs of fresh rosemary to my roasted squash. Thyme is delicious, too. Sage......Mmmmm. This is starting to sound a little like a song, isn't it?  :)

Roast them in a pan at 400 degress for about 30 minutes, stirring once halfway through cooking.

If you want, omit the fresh herbs and season with cinnamon and a dash of organic maple syrup. Freshly ground nutmeg is amazing with roasted squash, too. This is so much better and healthier than sweet potatoes loaded with butter or those candied yams everyone eats at Thanksgiving! 

Cocoa Dusted Almonds

This is for all you chocolate lovers out there!!!  Forget those chocolate bars with almonds. Most of them are filled with too much sugar and fat!  We don't want that!!  What we DO want is chocolate and I don't need to explain why!  We also want almonds because they are delicious, rich in protein, and good for us!

Here's my Cynfully Good way to have the best of both!

Cocoa Dusted Almonds!

Yes, I know you can buy these in the store. Don't be tempted!
Those little packages of  Emerald Cocoa Roast Almonds sound really good and healthy but have you seen the ingredients??

First of all, the package says CHOCOLATE FLAVOR! This means, what tastes like chocolate isn't really ALL chocolate. Some of that flavor is ARTIFICIAL!
This is right off the label:

dry roasted almonds, modified food starch, natural and artifical flavors, cocoa powder (processed with alkali), salt, acesulfame potassium, sucralose!!

It take less than two minutes to make up your own batch of Cocoa Dusted Almonds!! Honestly!


What you need:

 A good quality, unsweetened, organic dark cocoa powder. I love Rapunzel cocoa powder.

Order it here: Rapunzel Organic Products










You will also need a cup of roasted almonds (unsalted) -

organic whole cane sugar (this is minimally processed and better for you than white, processed sugar)

a small brown paper bag

Mix together a tablespoon or two of the cocoa powder and a teaspoon of the sugar. It's not necessary to add the sugar but if you are looking for something slightly sweet, go right ahead. Adjust the amount of sugar to your preference, just don't go crazy with it. This is supposed to be a healthy treat!!

Place the almonds in the brown bag. Add the cocoa and sugar mixture. Hold the bag closed and shake, shake, shake until the almonds are covered!!

Pour out into a bowl and snack away!!

This recipe will serve 3 to 4 people so be sure to share with others............  :)

Or be a little selfish and keep them all for yourself. Eat a small handful and store the rest in a closed, airtight container.

Cynfully Good O. J.

My dad LOVES orange juice. He drinks a glass every morning.  Many people do.  Lately, my mom has been complaining about the cost of a carton of orange juice, so I suggested she do what I do--- make it herself!

It's really easy, inexpensive, and when you squeeze your own juice from fresh oranges, you are getting all that juice and vitamin C and NOTHING else! No added sugar, no preservatives- just orange juice.

You might be rolling your eyes at me right about now. Who has the time to squeeze fresh orange juice?  Yes, it's so much easier to just open a carton and pour. But my way is so simple, you will never buy orange juice again!

Here's what you need:

2 oranges (organic are best but if you can't find them or the cost is outrageous, use conventional oranges and scrub the skins well before using)

a fork

a small juice glass

Cut each orange in half.  Hold  the orange half over the juice glass. Take your fork and insert it into the orange flesh and twist the fork so the juice begins to pour out into the glass.  Two oranges should fill your glass. If desired, scrap the orange flesh with the fork into your glass as well for O.J. with pulp. If you like your orange juice very cold, put the oranges in the fridge the night before.

This literally takes less than a minute to do and you are getting a glass of pure, natural, un-adulterated juice. All you need is a small glass. Forget those big glasses of O.J!  No one should be starting their day with THAT much sugar- natural or not!

I drink a glass of this every day. My son woke up with a little sore throat this morning, so I made him a glass, as well.

And.....here's a little beauty secret. A couple of times a week, I reserve a tiny bit of my freshly squeezed O.J., dip a cotton ball into the glass, and use it as a toner on my face! The citrus fragrance perks me right up.  I love doing this because I am feeding my skin pure, living energy!  It makes my face feel fresh and healthy.  Use caution if your skin is very sensitive, however. If stinging occurs, dip a cotton ball into some milk and wipe over your face to soothe it. And always avoid your eyes!!

Sugar Free, Vegan Carrot Cake

I very rarely eat sweets. I never really crave cookies, pie or cake.  Chocolate does absolutely nothing for me. I know!  I am not normal.................

These past few weeks, I have been looking around for a little sumthin' sumthin' to have with my evening tea.  This is highly unusual behavior for me.

There are a couple of explanations for this sudden passion and desire for something sweet.  I mean, come ON! I do this for a living, so you know I've been analyzing myself! 

Eventually, I'll get around to sharing with you the reasons why I want sweet treats right now.  In the mean time, here are my thoughts about sweet cravings: SOMETIMES YOU GOTTA GO WITH IT!

Can I satisfy my sweet cravings and still stay true to my healthy, nourishing way of eating?

ABSOLUTELY!

I stumbled upon this delicious recipe for carrot cake. YUMMY! I love carrot cake AND carrots are healthy! It's completely VEGAN and made with whole wheat flour (also good for me--I have no issues with wheat or gluten). This luscious cake is sweetened with fruit, dates and orange juice. NO SUGAR!  How wonderful is that? I can even toss a handful of chopped walnuts or almonds into the batter for a little extra protein and some good fat. Good fat from nuts will help me manage stress.  Stress is the reason I am craving sweets in the first place!

This cake smells so amazing when it's baking in the oven. My house is filled with the aroma of cinnamon, ginger, cloves, nutmeg............ all warming scents that remind me how much I love the fall and everything that comes with it: apple picking, carving pumpkins, Halloween, Thanksgiving......

Making, baking and tasting this cake makes me feel so much better about everything! It's a total body, mind, spirit experience.

Here's the recipe:

Sugar Free, Vegan Carrot Cake

Enjoy................

Guiltless Eggplant Parm

If you love Eggplant Parmigiana but don't want all the fat, cheese, bread crumbs and frying-- I have the PERFECT recipe! I must tell you, however, if the only way you can tolerate eggplant is when it is completely smothered in sauce and cheese, this particular dish might not be for you. But if you are like me, and love the taste and the texture of eggplant, you will thoroughly enjoy this healthier version of Eggplant Parm!

Eggplant is the perfect food for Vegetarians and Vegans. It's meaty texture is perfect if you are looking for something to really sink your teeth into. Eggplant is so versatile. It can be fried, baked, grilled, steamed, roasted or even stuffed.  If you think you don't really like eggplant, try slicing it thinly. Sometimes when it's too thick, it can a bit overwhelming.

Eggplant Parmigiana is my favorite dish, and even though it's a meatless meal, the traditional version is far from healthy. I've tried skipping the whole frying step and just adding extra sauce and baking it. This is a hit or miss, however. Sometimes it comes out great, other times, it's down right awful! And all that cheese and sauce and breadcrumbs, who needs it?

Here's my version of Guiltless Eggplant Parm:

1 large eggplant sliced into rounds about 1/2 ")
olive oil
garlic powder
salt and pepper
1- 14.5 oz can Muir Glen Fire Roasted Diced Tomatoes
1 cup shredded Vegan mozzarella (Galaxy shredded works great)
whole wheat breadcrumbs (about a 1/4 of a cup)

Fire up your grill. I use my George Foreman grill during the cold winter months. Works perfectly. Brush each egglplant slice with olive oil, sprinkle lightly with garlic powder, salt and pepper. Grill about 5 minutes on each side.

Preheat oven to 350 degrees.

Take a portion of the grilled eggplant rounds and place on the bottom of a baking dish. Spoon a small amount of the tomatoes on top. Don't saturate the eggplant, just kind dollop the tomatoes on top. You don't want it to be to sauce-y. You won't be using the entire can of tomatoes in this recipe, maybe about half of it. Sprinkle lightly with some of the breadcrumbs and a handful of the cheese. Again, just a light layer of each. Top with more eggplant slices and repeat.  Be sure to reserve some of the shredded mozzarella cheese for later. Sprinkle the final layer with remaining breadcrumbs and place in the oven for about 15 minutes. Add the remaining cheese to the top and return to the oven for about five minutes or until melted.

Remove from oven and allow to settle for about five more minutes. Slice and serve warm.

Delicious, guiltess, Vegan, Eggplant Parm! This is so Cynfully Good, you will not believe it!!!

Enjoy :)