Ahh, Memorial Day, we meet again. A holiday that was turned into a three-day weekend in 1971 has become a time to gather with friends and family to celebrate the beginning of summer and remember those who dedicated their lives to the armed forces. This year when you are thinking about the menu for the weekend, consider tasty options that are actually good for you. Don’t be intimidated by the ingredients. These days they can all be found at your local supermarket. Try your hand at these recipes from Clean Cuisine. www.cleancuisineandmore.com.
Made in the USA Whole Grain Corn Muffins
Yields: 8 Muffins
2 tablespoons raw honey, softened
1/2 cup hemp seeds (such as Nutiva)
2/3 cup plain unsweetened hemp milk (such as Tempt HempMilk)
¼ cup water
1 tablespoon lemon juice
3 tablespoons cold-pressed extra virgin olive oil
1 pastured organic egg (such as Vital Farms), lightly beaten
1/2 cup stoneground yellow cornmeal (such as Bob’s Red Mill)
1 cup white whole wheat flour (such as King Arthur Flour)
2 teaspoons baking powder
1/2 teaspoon unrefined sea salt (such as Real Salt)
1 cup frozen organic corn kernels, semi-thawed
Preheat the oven 400 degrees. Liberally oil 8 muffin tins with extra virgin olive oil.
In a blender, add the honey, hemp seeds, hemp milk, water, lemon juice, olive oil and egg. Process until smooth and creamy.
In a medium-size bowl, mix the cornmeal, flour, baking powder and salt. Make a well in the center of the mixture and add the wet ingredients. Mix until moist. Blend in the corn kernels.
Spoon batter into prepared muffin tins and bake for 15 to 18 minutes, or until a toothpick inserted in the middle comes out clean (be careful not to over bake or they’ll be too dry!) Remove muffins from muffin tins and serve warm.
7 Layer Salad
Layer 1: Refried Pinto Beans
2 tablespoon cold-pressed extra virgin olive oil
5 cloves crushed garlic
½ Spanish onion, finely chopped
2 cans (14.5 ounces each) BPA-free pinto beans rinsed, drained and mashed
4 teaspoons all-natural taco seasoning (such as Simply Organic)
Heat the oil in a large heavy skillet over medium heat; add the garlic and onion and sauté until soft and caramelized. Add the mashed beans and taco seasoning and cook for 4 to 5 minutes. Set beans aside to cool. When cool, spread the refried beans on the bottom of an 8 x 8-inch casserole dish.
Layer 2: Guacamole
2 Haas avocados, pitted
Juice from 1 whole lime
Unrefined sea salt, to taste
Place the avocado flesh in a large bowl and use a fork to mash. Add the lime juice and salt and mash until smooth and creamy. Spread guacamole on top of the refried beans.
Layer 3: Finely Chopped Butter Lettuce
2 cups finely chopped butter lettuce
Arrange the butter lettuce on top of the guacamole.
Layer 4: Sliced Black Olives
3 cans (2.5 ounces each), sliced olives, drained
Arrange the sliced olives on top of the butter lettuce.
Layer 5: Roasted Cherry Tomato Salsa
2 cups cherry tomatoes
1 teaspoon cold-pressed extra virgin olive oil
Unrefined sea salt to taste (such as Real Salt)
3 tablespoons finely chopped cilantro
Preheat the oven to 400 degrees. Place the tomatoes on a cookie sheet or in a large cast-iron skillet. Drizzle oil on top and season with salt. Roast tomatoes for 30 minutes, or until very soft. Set tomatoes aside to cool.Mash the tomatoes (you can use clean hands to do this) and toss with cilantro. Spread the tomato salsa on top of the olives.
Layer 6: Cashew Cream
1/3 cup raw cashews (soaked in water for at least 30 minutes, rinsed and drained)
1 tablespoon lime juice
1/8 teaspoon salt
¼ cup soft organic tofu
Place the cashews, lime juice, 2 tablespoons of water, salt and tofu in a high speed blender such as a Vitamix and process until smooth and creamy. Spread the cashew cream on top of the tomatoes.
Layer 7: Scallions
1 cup finely chopped scallions (green parts only)
Sprinkle the scallions on top of the cashew cream.
Mom’s Easy Healthy Baked Beans
Serves: 8
2 tablespoons cold pressed extra virgin olive oil
2 cups Vidalia onions, finely chopped
“Real Salt” or Himalayan salt, to taste
2 small cans (8 ounces each) organic tomato sauce
1 tablespoon plus 1 teaspoon organic Worcestershire sauce (such as Annies)
4 tablespoons liquid smoke (such as Colgin brand “Hickory Flavor”)
¾ teaspoon Dijon mustard
4 tablespoons agave syrup
2 cans (15 ounces each) cannellini beans, rinsed and drained
Preheat oven to 325 degrees. Heat the oil in a large heavy skillet over medium-high; add the onions and sauté 5 to 6 minutes or until onions caramelize. Season onions with salt to taste. Add remaining ingredients and simmer for 5 minutes. Adjust seasoning. Transfer beans to a casserole dish. Bake beans for 50 minutes, or until thick.
The World’s Best Tasting Healthy Brownies
Yields: 16 Brownies
9 organic prunes
1 ripe banana
2 pastured organic eggs
¾ cup cooked cannellini beans (note: if using canned beans be sure to rinse beans with water)
1 teaspoon pure vanilla extract
½ cup extra virgin coconut oil, melted
1 cup unsweetened cocoa powder (such as Ghirardelli)
1 cup brown sugar
1/3 cup white whole wheat flour
1 ½ cup chopped raw walnuts
Preheat the oven to 325 degrees. Grease the bottom and sides of an 8 x 8-inch glass baking dish with extra virgin coconut oil. Place prunes in a microwave-safe dish, cover with water and microwave on high for 2 minutes. Remove prunes from microwave and let sit in water 5 minutes. Drain water and set prunes aside.
Add the prunes, banana, eggs, cannellini beans, and pure vanilla extract to a high speed blender. Process on high for 1 minute, or until all ingredients are well blended. In a medium-sized bowl mix together the melted coconut oil and cocoa powder. Stir in the sugar and flour. Add the prune-banana puree and mix until all ingredients are well blended. Stir in the nuts.
Transfer batter to prepared pan. Bake for 22-25 minutes, or until a toothpick inserted in the middle comes clean. Remove brownies from oven and set aside to cool. Note: brownies taste best after having been refrigerated for at least 30 minutes.
Photo Credit: Gail Ingram Photography
