Sweet Potato Peanut Butter Soup

Ingredients

• 1 large Onion (chopped)
• 2 Garlic cloves (chopped)
• 2 tsp Ginger (ground)
• 1 tsp Cinnamon
• 1 1/2 tsp Cumin
• 3 Tomatoes (chopped)
• 2 medium Sweet potatoes (peeled and chopped) 
• 1 Carrot ( peeled and chopped)
• Sea salt to taste
• 1 tsp Cayenne pepper
• 2 Tbs Olive oil
• 4 cups Water

Directions

In a large pot heat oil add onions, garlic, ginger, cinnamon, cumin, cayenne and sea salt. Cook for 5 minutes then add water, potatoes, carrots and tomatoes.  

Cook for 30 minutes or until sweet potatoes are soft. Take half of the soup and blend until smooth in a food processor. Add mixture to the remaining soup along with peanut butter. You may need to add more water and salt depending on your taste. It is a thick soup. If you prefer it a little lighter just add water to make it your desired consistency. Serve warm.

PLEASE EXPLORE OTHER SOURCES TO ENRICH UNDERSTANDINGS OF NUTRIENTS

Corn Chips

Ingredients

Corn chips

• 1 cup Masa
• 1 cup Water
• 1/2 tsp Sea salt
• Oil for baking and frying

Seasoning Mix

• 1/4 tsp Sea salt
• 1/4 tsp Cayenne pepper
• 1/4 tsp Garlic powder
• 1/4 tsp Onion powder
• 1/4 tsp Cumin
• 1/4 tsp Basil

Directions

Preheat oven 350 degrees. Grease a baking sheet.

In a small bowl mix seal salt, cayenne pepper, garlic powder, onion powder, cumin and basil. Set aside.

In a bowl mix together masa, water and sea salt. Dough will be wet so you will need to use flour to prevent it from sticking to your hands. You can shape them any way you like. I found it difficult to cut after rolling it out so I took small balls and flattened them in-between my hands. Arrange on cooking sheet and bake for 10 minutes.

Heat oil then add a few chips at a time. Cook until golden brown and drain on paper towel.  Immediately sprinkle a little seasoning on them as soon as they come out of the oil.

Enjoy with your choice of dip or beans!

 PLEASE EXPLORE OTHER SOURCES TO ENRICH UNDERSTANDINGS OF NUTRIENTS

Your Renew

Kale w/ Brown Rice

Ingredients

• 1½ cup Brown rice
• 2 cups Vegetable broth
• 1 Tbs Sofrito
• 1 Tbs Tomato paste
• 1 Garlic glove (chopped)
• 2 Tbs Olive oil
• 1 large Onion (chopped)

• 2 bunches of Kale (stems removed and kale chopped)
• Sea salt to taste
• 2 Tbs Apple cider vinegar
• ½ tsp smoked Paprika
• 1 Garlic glove (chopped)
• 1 tsp Onion powder
• 4 cups water

Directions

Cook onions with 1 Tbs olive oil until golden brown. Set aside

Heat oil in a pot. Add rice and garlic. Cook oil until slightly brown. Add vegetable broth, sofrito, and tomato paste. You may need to add additional water. Boil for 45 minutes or until soft. Remove from heat and add onions.

In a large pot heat water, sea salt and apple cider vinegar. When the water starts to boil, add kale, smoked paprika, garlic and onion powder. Cook until kale is soft. Serve with brown rice.

Some Health Benefits

Kale is good for blood, heart, bone, joint, eye, lung, respiratory, liver, immune system and overall cell health (it helps against cancer and inflammation). Its fiber content makes kale useful in digestive health and in balancing the body's weight.

PLEASE EXPLORE OTHER SOURCES TO ENRICH UNDERSTANDINGS OF NUTRIENTS

Caramel Cinnamon Bars

Ingredients

Caramel Sauce

• ¼ cup Honey
• ½ cups Cane sugar
• ¼ cup Water
• ¼ tsp Baking soda
• 1 Tbs Vegan butter
• 1 Tbs Soy milk

Bars

• 1 cup unbleached all-purpose Flour
• 1 cup pastry wheat Flour
• 1 tsp Sea salt
• 1 tsp Vanilla extract
• 1 tsp Cinnamon
• 7 Tbs Vegan butter (softened)
• 1 Egg replacer
• 1 tsp Baking powder

Directions

Preheat oven to 350 degrees. Oil and flour an 8-inch pan.

In a bowl combine flour, sea salt, cinnamon and baking powder. Set aside.

In a pot heat water, honey, cane sugar. Cook at medium heat until you see big bubbles - and when you run your finger down the back of the spoon it should not come together. Reduce heat, then add 1 Tbs vegan butter and baking soda. Pour caramel sauce in a large bowl and mix for 1 minute, then add soy milk.

Into the caramel sauce mix vanilla, egg replacer, and 7 Tbs vegan butter. Add flour mixture and combine.

Pour into 8-inch pan. Bake for 30 minutes or until toothpick or knife comes out clean.

PLEASE EXPLORE OTHER SOURCES TO ENRICH UNDERSTANDINGS OF NUTRIENTS

Masa Turnovers

Ingredients

Filling

• 1 large Onion (chopped)
• 1/2 cup Mushrooms (chopped)
• 2 cups Broccoli (chopped)
• 1 tsp Garlic powder
• 1 tsp Oregano
• Sea salt to taste
• 1 Tbs Olive oil
• Oil for frying

Dough

• 1 cup Masa
• 1 cup unbleached All Purpose flour
• 1 tsp Sea salt
• 11/3 cup warm Water

Directions

In a pan, heat olive oil. Add onions, mushrooms, broccoli, garlic powder, oregano and sea slat. Cook for 10 minutes or until vegetables are slightly soft. Set aside

In a bowl, add masa, flour, sea salt, and water. Add water a little at a time. You may or may not need all the water. The dough should not be too wet. When touched it should not stick to your hand. 

Flour your surface, take a small piece and roll it out. Add a small amount to center. Fold dough over and flip edges to close.  

Heat oil in a pot and cook masa turnovers until golden brown.

PLEASE EXPLORE OTHER SOURCES TO ENRICH UNDERSTANDINGS OF NUTRIENTS

Fruit Oatmeal Bars

Ingredients

• 1 1/2 sticks vegan Butter (cold cut into cubes)
• 1 1/2 cups unbleached all-purpose Flour
• 1 1/2 cups Oats
• 1 cup Cane sugar
• 1 tsp Baking Powder
• 1/2 tsp Sea salt
• 1/2 Fruit filling
• 1/2 cup Tofutti 

Directions

Preheat oven to 350 degrees

In a bowl mix flour, butter, oats, sugar, baking powder and salt. Mix until it resembles crumbs. 

Put half of the mixture into a 8-inch square pan. Spread the fruit filling over the top. Put dollops of tofutti all over the fruit mixture. Top with remaining crumbled mixture.

Bake for 30 minutes or until slightly brown.

PLEASE EXPLORE OTHER SOURCES TO ENRICH UNDERSTANDINGS OF NUTRIENTS

Lentils w/ Vegetables

Ingredients

• 1 cup Lentils
• 1 Garlic clove 
• 1 large Tomato
• Sea salt - to taste
• 1 medium Onion (chopped)
• 1/2 cup Mushrooms
• 1 Yellow pepper (chopped)
• 1/3 cup Baby carrots 
• 1 dry Bay leaf
• 1/2 tsp Cumin
• 1/2 tsp Black pepper
• 1/2 tsp Basil
• 1/2 tsp Thyme
• 1 tsp Flax seed
• 1 Tbs Olive oil

Directions

In a food blender add tomato and garlic. Blend until smooth. You may need to add water to get the process going. If so, add a little at a time.

In a pot, add one cup of water, blended tomato, cumin, bay leaf and sea salt. Let boil, then

add lentils. You will need to add water as need. Cook for 15-20 minutes. I like my lentils very soft, so I cook mines until they thicken up and create a gravy-like texture.

Heat olive oil in a pan. Add onions, yellow peppers, mushrooms, carrots, sea salt, black pepper, basil, flax seed and thyme. Cook for 10 minutes. Add mixture to lentils and serve.

I really enjoy lentils! Adding the vegetables gave it texture.  

If you have a recipe for lentils, please share with Your Renew.

Some Health Benefits

Lentils support blood, heart and digestive health. They are an energy booster and also help weight loss.

PLEASE EXPLORE OTHER SOURCES TO ENRICH UNDERSTANDINGS OF NUTRIENTS

Not-so-Sweet Zucchini Bread

Very moist and the sugar is not over powering!

Ingredients

• 2 cups Zucchini (grated)
• 3 Egg replacers
• 1 cup unbleached all-purpose Flour
• 1 cup Wheat pastry flour
• 1/2 Vegan butter (melted)
• 1/2 Olive oil
• 1 cup Cane sugar
• 1/2 tsp Sea salt
• 2 tsp Baking powder
• 1/4  tsp Baking soda
• 2 tsp Cinnamon
• 1 tsp Nutmeg
• 2 tsp Vanilla extract
• 1/2 cup raisins (soak in hot water)

Directions

Preheat oven 325 degrees. Oil and flour a loaf pan, Soak raisins for 5 minutes.

In a bowl combine butter, oil, sugar, egg replacer, vanilla extract.

In a separate bowl mix together flour, salt, baking powder, baking soda, cinnamon, and nutmeg.  Add to wet ingredients along with zucchini and raisins (drain water). Mix until combined.

Pour into loaf pan. Bake for 50-60 minutes, or until toothpick comes out clean.

You may want to squeeze the excess water out of the zucchini. I prefer to keep all the nutrients and moisture I can get, so I'm an "unsqueezer." I wanted a dessert that wasn't too sweet, so I  reduced the sugar and added raisins. 

Wish I had some walnuts but my sweet tooth couldn't wait for me to go to the store so I did without.

If you have any suggestions for things I can add to zucchini bread to give it that sweet taste with less sugar, please share.

PLEASE EXPLORE OTHER SOURCES TO ENRICH UNDERSTANDINGS OF NUTRIENTS