Tabouli ~ Gluten Free

Eating Tabouli is a fresh tasting food. Parsley does that. Tabouli is often accompanied with pita pieces. We love to eat it as a side dish. Using buckwheat instead of bulgur (cracked wheat) is a perfect replacement for those who need to include a gluten free food choice. It is a perfect healthy food choice which won’t even leave you with a taste difference.

Parsley Facts:  Parsley which is pungent in nature, bitter improves digestion.  It is a great source of nutrition.    Parsely contains several times of vitamin C of citrus and is one of the higher sources of provitamin A, chlorophyll, calcium, sodium, magnesium and iron.  It also promotes urination and dries water mucoid conditions, good for the treatment of obesity, mucus in the bladder, swollen glands and breasts and stones in the bladder, kidney or gall bladder.  Parsley is effective for nearly all kidney and urinary difficulties, although not for cases of severe kidney inflammations.  It also strengthens the adrenal glands and benefits the optic and brain nerves; it is also useful in the treatment of ear infections, earache and deafness.  It is often taken as a cancer preventative.  Parsley counteracts halitosis and poor digestion and has a refreshing green color thus amaking it an exceptional garnish.  Drinking parsley tea can strengthen the teeth and making a face lotion to increase circulation and will bring color to the skin.

Caution:  Parsley should not be used by nursing mothers since it dries up milk.

(Nutrrition Information taken from Healing with Whole Foods book)

Tabouli ~ Gluten Free

• 2-3 tomatoes, diced
• 5-6 green onions, chopped
• ¼ cup red onion
• 2 bunches parsley, finely chopped (need 4 cups)
• 1 cup cooked buckwheat
• ½ - 1 tsp salt
• Lemon juice 2 ½ juiced lemons or use lemon juice
• ½ cup olive oil
• ½ - 1 tsp cayenne if you choose

Preparation Instructions

• Cook buckwheat before preparing the Tabouli. This can be done ahead of time. Thoroughly rinse the buckwheat under running water before cooking to get rid of any dirt or debris. After rinsing, add one part buckwheat to two parts boiling water or broth. Buckwheat will double in size. I have even read it can triple in size. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 20 to 30 minutes. Buckwheat can also be soaked in advance; doing so will cut down the cooking time. Once the buckwheat is cooked, place in another bowl and let cool and then place in the refrigerator if using the following day.

• Taking the parsley, rinse and chop finely. My husband prefers Tabouli with less parsley stems, so I cut off some of the stems ahead of chopping. Place the finely chopped parsley in a big enough bowl to be able to mix other ingredients.

• Chop and add tomatoes, green onions, and red onion. Mix well into the chopped parsley.

• Add the cooked buckwheat and combine well in the parsley mixture.

• In a separate bowl combine the salt, lemon juice, olive oil and cayenne pepper. Once the dressing is made, add to the parsley mixture. It is best to let the Tabouli sit for at least 15 minutes to allow the dressing to be absorbed before serving. Continue mixing in the dressing before serving. I prefer to place in the refrigerator for at least one hour.

 Enjoy
Carmen

He makes me to lie down in green pastures; He leads me beside still waters. Tehillim/Psalm 23:2

This Recipe was shared with Penny Wise Platter at Nourishing Gourmet

Lentil Salad with Artichoke Hearts

Whether I'm in a rush 'or not', salads seems to be the main theme for many meals. For last Shabbat's lunch, I prepared, in advance, a lentil salad. We prepare our Shabbat meals ahead of time to be able to rest.  Having cooked the lentils ahead of time, all it took to finish preparation was to cut up some veggies that I could find in the refrigerator and make a quick vinaigrette. There is nothing special about this recipe, but regardless it is nutritious. It is high in fiber protein and iron.

Ingredients for Lentil Salad

• 2-3 cups lentils cooked and cooled
• 4-5 celery sticks chopped
• 1/2 black olives sliced
• 1/2 to 1 cup peppers of your choice
• 1/2 cup artichoke hearts cut up
• some red onion

Ingredients for Vinaigrette

• 1/4 cup olive oil
• juice from one lemon
• 1/4 apple cider vinegar
• 5-6 garlic cloves chopped
• basil, fresh or dried
• cilantro, fresh or dried

Directions for Lentil Salad

• Cook lentils. Once lentils are cooked, place aside to cool. Prepare vegetables to be added to lentils accordingly. If you have other favorites or prefer other vegetables, by all means, change out the recipe. Add vegetables into bowl of lentils.

Directions for Vinaigrette

• chop garlic cloves into small pieces. Place in a bowl big enough to be able to add other ingredients. Add oil, vinegar and lemon juice, along with herbs. Mix well.

• Pour vinaigrette over lentil and vegetables. Mix well being careful not mushing up the lentils. Add salt and pepper. You may need to add more oil or vinegar if you prefer. Place in refrigerator for at least 1 one hour before serving.

Bon Appetit!


The word Lentils is found in the KJV Bible translation as
lentiles H5742
עדשׁ
‛âdâsh
aw-dawsh'
From an unused root of uncertain meaning; a lentil: - lentile.
Genesis 25:34, 2 Samuel 17:28, 2 Samuel 23:11, Ezekiel 4:9

Blessings ~ Carmen

This recipe was shared with
The Nourishing Gourmet
Simply Sugar & Gluten Free

Steamed Brussels Sprouts Salad with Lemon Vinaigrette

Did you know that Brussels sprouts are a cruciferous vegetable? They are a mini version of a cabbage and when they are eaten steamed, you can reap many nutritional benefits. They are an excellent source of vitamin C and vitamin K. As a cruciferous vegetable Brussels sprouts have many anti cancer benefits. Regardless of their slightly bitter taste, we enjoy eating them especially in the winter months. I've come up with an easy winter salad which not only includes Brussels sprouts but garbanzo beans as well.

Ingredients
2 lbs (around 4 cups) Brussels sprouts
1-2 cups garbanzo beans, cooked
Handful of parsley
1 apple
Juice of 1 lemon
¼ cup olive oil
½ teaspoon ground mustard seed
1 teaspoon raw honey
Salt and pepper to taste

Directions

• Cook garbanzo beans ahead of time and have them ready for the salad preparation.
• Trim all of the Brussels sprouts, cutting off any bruised outer leaves or anything which needs to be trimmed off.
• Steam the Brussels sprouts 8-10 minutes once the water starts to boil making sure to slightly cook them. The sprouts should still hold their bright green color and be somewhat tender. Once steamed, place the Brussels sprouts in a separate bowl big enough for the addition of the garbanzo beans and apple pieces. Let cool.
• Cut apple into bite size pieces and add to cooled Brussels sprouts. Add garbanzo beans as well.
• Chop parsley and add to ingredients.

Lemon Vinaigrette

• Squeeze juice of one lemon in container. Add ground mustard seed, raw honey and oil to the lemon juice and whisk well. 
• Once the ingredients have been mixed well, add to the Brussels sprouts, garbanzo beans and apple pieces. Gently toss until the vinaigrette making sure it has coated all the ingredients.
• Add salt and pepper to taste.

This can be served immediately or chilled for about 30 minutes to one hour.
Serves 4-6 people

Let no corrupt word come out of your mouth, but only such as is good for the use of building up, 
so as to impart what is pleasant to the hearers.  Ephesians 4:29 

Blessings ~ Carmen

This recipe was shared with:
Tuesday Twister at GNOWFGLINS
Slightly Indulgent Tuesday at Simply Sugar and Gluten Free 
Hearth & Soul Hop at A Moderate Life 
Real Sustenance's Seasonal Sunday

Potato Salad à la Française

I've eaten many potato salads, but I truly have to say that I prefer potato salads with the use of a vinaigrette instead of  mayonnaise.  This recipe is based on one of Ina Garten's recipes.  It includes ingredients such as garlic and parsley, which our family enjoys eating, and reminds me of my mother's food choices when she was growing up in France.  Hope you enjoy it as much as we do.

 

Potato Salad à la Française

2 - 3 pounds potatoes (5-8 medium sized potatoes)

4 tablespoons vegetable stock (chicken stock can also be used)

3 tablespoons Balsamic vinegar

1/2 teaspoon Dijon mustard (dry mustard can also be used)

½ to 1 teaspoons salt (depending on your taste)

3/4 teaspoon freshly ground black pepper

10 tablespoons extra virgin olive oil

1/4 cup minced scallions (white and green parts)

2-4 cloves of garlic

¼ - ½ cup capers

1 green pepper diced

2 tablespoons minced flat-leaf parsley

2 tablespoons  fresh basil leaves chopped

• Potatoes need to be cooked; this can be done in two ways.  They can be cooked in a pot of boiling water which will take 20 to 30 minutes or until cooked all the way.  Or the potatoes can be cut to size ahead of time and steamed.  I’ve done it both ways.  I do not peel potatoes.

• Toss gently with chicken stock. Allow the stock to soak into the warm potatoes before proceeding.

• Combine the vinegar, mustard, 1/2 teaspoon salt, and 1/4 teaspoon pepper and slowly whisk in the olive oil to thicken.  I prefer to use my Braun hand mixer.

• Add the vinaigrette to the potatoes. Add the green onions capers, diced green peppers and herbs,  parsley, basil, salt, and 1/2 teaspoon pepper and toss.

• Serve at room temperature or chilled for at least 2 hours in refrigerator.

Makes enough for 6 people
Preparation time: 30-45 minutes

Garlic Facts                                                                                           

Garlic is part lily or Allium family and is known to be the most pungent member.  Other members of this family include onion, chives and leeks.  History shows that it has been used not only for its culinary properties but also for its medicinal benefits.  It is a wonderful addition to your foods as it adds taste, aroma and added nutrition to your dish.  Garlic is a good source of manganese, vitamin B6, Vitamin C and selenium among other good things.  Garlic can also be used to draw out toxins with the preparation of poultices; it can also be prepared in the form of garlic oil for ear infections.  According to WHFoods, garlic is able to lower blood triglycerides and total cholesterol, even though this reduction can be moderate (5-15%).  These are just a few of garlic’s medicinal benefits. Please be sure to research more of garlic's wonderful medicinal properties.

My mother and grandmother always included parsley in their salads along with garlic.  Although parsley has many nutritious benefits, it is also known to help neutralize the odor of garlic.  I’m assuming this was used in their home country of France.  Garlic can be taken in other forms such as garlic tablets and garlic powder.  We usually double or triple whatever is asked in recipes and try to include it in our food preparation every day.

I'm currently taking herbal classes with the School of Natural Healing and I'm working towards the master herbalist degree.  An important note that I learned is that garlic acts like an antibiotic.  Eating four cloves of garlic will equal to one dose of antibiotics.  Something to remember if you feel you are getting ill.

Click here  to view the Family Herbalist Course to learn more of this class which is available from School of the Natural Healing.  Both my 14 year old daughter and I have taken this class.  You will save $100 by going through our affiliate program.  We do appreciate your support.

This recipe is shared with:
Monday Mania at The Healthy Home Economist
Tuesday Twister at GNOWFGLINS
Hearth 'n Soul at A Moderate Life
Real Food Wednesday at Kelly the Kitchen Kop  
Pennywise Platter at The Nourishing Gourmet
Fight Back Friday at Food Renegade



Who has tried making potato salad using sweet potatoes? I'd love to hear your recipes and if you have links please share in the comment section.

Garbanzo Salad with Artichoke Hearts

I remember as a young adult visiting my father’s family in Barcelona one summer years ago, my uncle and cousins had taken me on an afternoon sightseeing  tour.  This was an exciting time to be able to visit my father’s childhood city. As we started to get hungry in the early evening, my uncle stopped at a corner store  so we could replenish our energy to continue. I was surprised when he came out with a can of garbanzo beans. Looking back I truly appreciate his snack choice!


Garbanzo Bean Facts
Garbanzo comes from the Latin name Cicer arietinum, which means "small ram," due to its shape resembles a ram's head. Garbanzo beans are also referred to as chickpeas, Bengal grams and Egyptian peas. Garbanzo beans originated from the Middle East and can be found in many cultural prepared foods. This bean as a known for a high protein legume. According to whfoods, today the main commercial producers of garbanzos are India, Pakistan, Turkey, Ethiopia and Mexico. These beans provide cholesterol-lowering fiber just like many other beans. A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as garbanzo beans, helps prevent heart disease. If you would like to read more on how the garbanzo beans lowers cholesterol or more nutritional information, please visit the whfoods.org .

Garbanzo Salad with Artichoke Hearts

2 cups garbanzo beans – cooked

1 ½ cups black beans - cooked

2-3 medium tomatoes

¼ cup thinly sliced red onions

3-4 garlic cloves (good size)

2-3 TBSP each of olive and apple cider vinegar

Lemon juice from 1 lemon

Parsley

Basil

¼ cup flax seeds (optional)

Salt and pepper to taste

Directions

• Place cooked garbanzo beans, black beans in bowl.*
• Dice tomatoes to bite size pieces
• Thinly slice red onions by cutting down on edge of onion
• Mince garlic using a knife or garlic press
• Add tomatoes, red onions and garlic to the garbanzo and black beans
• Add artichoke heart pieces. I add some of the marinated oil as well.
• Add fresh chopped herbs or dry herbs
• Incorporate oil, vinegar and lemon juice
• toss salad together

*You can also use canned garbanzo black beans. Be sure to rinse them well to get rid of excess salt. If cooking beans, you will need 1 cup of uncooked garbanzo beans and ¾ cup of black beans. Beans can be prepared by presoaking them overnight and then cooking them in enough water to cover the beans, being brought to a boil and then cooking them until cooked. I plan to prepare more information on how to properly prepare “dry beans” in another post.

Note: Garbanzo beans can also be used to prepare hummus-a nice spread or dip; they can also be added to a green salad and can be included in a vegetable soup.



When were you first introduced to Garbanzo beans? Are they part of your regular food choices?

This recipe was shared with
Tuesday Twister at GNOWGLINS
Two for Tuesday at A Moderate Life
Real Food Wednesday at Kelly the kitchen Kop

Haricots Verts en Salade/Green Bean Salad with Red Pepper and Flax Seeds

I felt like preparing something refreshing this evening for supper.  I love green beans, and preparing this salad is always quick and easy.  As a young girl, I recall picking green beans from the garden and helping my mom with canning.  I had much success growing them in Canada.  Ten years ago when we arrived in Texas, I had big plans for my vegetable garden.  I soon learned that not all vegetables do well in clay, I think they call it gumbo here.   Green beans are not in my garden this year but that doesn't stop me from eating them.

Ingredients

4 cups fresh or frozen green beans (I use organic frozen from Costco)
1 red pepper diced
1 cup black beans, cooked (soaked night before and cooked in the morning*)
2-3 Tbsp flaxseeds
4-5 garlic cloves, chopped small
pure virgin olive oil and balsamic vinegar to your liking (about 2 Tbsp each)
salt and pepper to taste
Sheep Feta Cheese (optional)

*I usually cook enough beans to use in other meals for the rest of the week.

Preparation
Steam green beans for 4 minutes. Beans need to be bright green and should still be somewhat crunchy.  Remove from steamer and place in another bowl and let cool.  Once they are cooled, add diced red pepper, chopped garlic, black beans.  Mix ingredients together.  Add oil and vinegar, salt and pepper.  Adding black beans makes the salad more nutritious with its protein and fiber.   Try adding slivered almonds or pine nuts. Want something sweet, maybe some dried cranberries or even sliced strawberries.

This salad can be prepared and served immediately or prepared and chilled in the refrigerator before serving.

Bon Appétit

If you've prepared something similar, please share, we love to try new recipes!

This post is linked to:
The Nourishing Gourmet
Grocery Cart Challenge