Saturday, July 30, 2011

Smoothies Healthy or Hype

Angelique
Let's face it.  Smoothies have become big business.  When you have national chains like Robeks and Jamba Juice all over the place, you know there's a market for them. 
Joyce
Even McDonald's has gotten in on the action!  The question is are they really healthy. 
Angelique
And that's the problem, Ma.  I know people who get a big one everyday on the way to work.
Joyce 
Are you referring to me?
Angelique
Yes!  I'm the one who told you to start checking the facts on those smoothies.
Joyce
I admit it.  I was duped just like the rest of the country.  I looked at the calorie and fat content only.  So on the surface, those smoothies seem like a healthy meal replacement.  But I drank a smoothie everyday after work and I gained 10 pounds that year.
Angelique
Because they may be low in calories and fat, but the sugar content is through the roof.  So as is customary, we started making our own smoothies with real fruit, low sugar and perfect to start the day with.
Joyce
We've been making the morning smoothie for over a year.  After the recipes we detail how to keep them healthy and cheap.  Your family and your bowels will thank you.
    Soulful Eating
    Angelique & Joyce


      Mango Pineapple Smoothie
    4 servings
    < 300 Calories per Serving

    Ingredients
    1 cup rolled oats [Quaker Old Fashion Oats (not instant)]                                          
    2 cups almond milk  [soy milk or yogurt]          
    2 cups mango chunks, frozen or fresh               
    2 cups pineapple chunks, frozen or fresh

    Note:  These ingredients are just a guideline be creative and make the best smoothie ever, keeping in mind the caloric and sugar contents.  Use oranges if you need a sweeter drink.

    Instructions
    Place the dry oats in the carafe of the blender pour in the liquid then add the fruit.  Place the top on carafe and refrigerate overnight.
    Place 4 glasses in freezer.
    Place carafe on blender and puree 2 – 3 minutes or until the texture is pudding like.
    While blending, make sure you have a vortex going, if not slowly add more liquid until ingredients are rapidly spinning.
    Distribute contents of blender between the four frozen glasses (~12 ounces each).

      Strawberry Banana Smoothie
    4 servings
    < 300 Calories per Serving

    Ingredients
    1 cup rolled oats [Quaker Old Fashion Oats (not instant)]                                          
    2 cups soy or almond milk             
    16 medium strawberries, frozen or fresh            
    2 large ripe bananas, peel and freeze

    Note:  These ingredients are just a guideline be creative and make the best smoothie ever, keeping in mind the caloric and sugar contents.  Use oranges if you need a sweeter drink.

    Instructions
    Place the dry oats in the blender's carafe pour in the liquid then add the fruit.  Place the top on carafe and refrigerate overnight.
    Place 4 glasses in freezer.
    The following morning, place carafe on blender and puree 2 – 3 minutes or until the texture is pudding like.
    While blending, make sure you have a vortex going, if not slowly add more liquid until ingredients are rapidly spinning.
    Distribute contents of blender between the four frozen glasses (~12 ounces each).
     
    Wild Berry Smoothie
    4 servings
    ~ 300 Calories per Serving

    Ingredients
    1 cup rolled oats [Quaker Old Fashion Oats (not instant)]                                          
    2 cups freshly squeezed orange juice                
    2 cups strawberries, frozen or fresh                    
    1 cup wild blueberries, frozen or fresh
    1 cup raspberries, frozen or fresh

    Note:  These ingredients are just a guideline be creative and make the best smoothie ever, keeping in mind the caloric and sugar contents.  Use oranges if you need a sweeter drink.

    Instructions                                       
    Place the dry oats in the carafe of the blender pour in the liquid then add the fruit.  Place the top on carafe and refrigerate overnight.
    Place 4 glasses in freezer.
    Place carafe on blender and puree 3 – 5 minutes or until the texture is pudding like.
    While blending, make sure you have a vortex going, if not slowly add more liquid until ingredients are rapidly spinning.
    Distribute contents of blender between the four frozen glasses (~12 ounces each).
      

    ADDITIONAL TIPS
    • Try having your smoothie as a breakfast drink because that’s a meal most often skipped and it really is the most important meal of the day.  Fruits naturally contain so much sugar, it’s best to consume them during the morning hours. 
    • My smoothies are meant to be filling and a nutritionally sound meal, perfect for families on the go. 
    • They are economical, quick, easy and simple to make. Just dump everything in the blender at night and give the blender a whiz in the morning for a perfect breakfast the whole family can enjoy year round. 
    • SAVE MONEY . . buy frozen fruit from your bulk warehouses like Sam’s Club, Costco, or BJ’s, etc., because once you start these smoothies they will become your breakfast of choice for years to come. 
    • If you want a sweeter smoothie, squeeze some Valencia oranges and use the juice for your liquid.
    • Experiment with different combinations of fruits, seeds [chia, flax],soy [milk,tofu], and dairy products the possibilities are endless.  Feel free to add your other supplements like flax seed oil.
    • Last but not least, watch the caloric, sugar and fat contents which can be easily controlled by minimizing the use of processed foods [and yes oats, soy, yogurt and milk are all processed foods].


     






    Mango Pineapple Smoothie

      Mango Pineapple Smoothie
    4 servings
    < 300 Calories per Serving

    Ingredients
    1 cup rolled oats [Quaker Old Fashion Oats (not instant)]                                          
    2 cups almond milk  [soy milk or yogurt]          
    2 cups mango chunks, frozen or fresh               
    2 cups pineapple chunks, frozen or fresh

    Note:  These ingredients are just a guideline be creative and make the best smoothie ever, keeping in mind the caloric and sugar contents.  Use oranges if you need a sweeter drink.

    Instructions
    Place the dry oats in the carafe of the blender pour in the liquid then add the fruit.  Place the top on carafe and refrigerate overnight.
    Place 4 glasses in freezer.
    Place carafe on blender and puree 2 – 3 minutes or until the texture is pudding like.
    While blending, make sure you have a vortex going, if not slowly add more liquid until ingredients are rapidly spinning.
    Distribute contents of blender between the four frozen glasses (~12 ounces each).

    Strawberry Banana Smoothie

      Strawberry Banana Smoothie
    4 servings
    < 300 Calories per Serving

    Ingredients
    1 cup rolled oats [Quaker Old Fashion Oats (not instant)]                                          
    2 cups soy or almond milk             
    16 medium strawberries, frozen or fresh            
    2 large ripe bananas, peel and freeze

    Note:  These ingredients are just a guideline be creative and make the best smoothie ever, keeping in mind the caloric and sugar contents.  Use oranges if you need a sweeter drink.

    Instructions
    Place the dry oats in the blender's carafe pour in the liquid then add the fruit.  Place the top on carafe and refrigerate overnight.
    Place 4 glasses in freezer.
    The following morning, place carafe on blender and puree 2 – 3 minutes or until the texture is pudding like.
    While blending, make sure you have a vortex going, if not slowly add more liquid until ingredients are rapidly spinning.
    Distribute contents of blender between the four frozen glasses (~12 ounces each).
     

    Wild Berry Smoothie

    Wild Berry Smoothie
    4 servings
    ~ 300 Calories per Serving

    Ingredients
    1 cup rolled oats [Quaker Old Fashion Oats (not instant)]                                          
    2 cups freshly squeezed orange juice                
    2 cups strawberries, frozen or fresh                    
    1 cup wild blueberries, frozen or fresh
    1 cup raspberries, frozen or fresh

    Note:  These ingredients are just a guideline be creative and make the best smoothie ever, keeping in mind the caloric and sugar contents.  Use oranges if you need a sweeter drink.

    Instructions                                       
    Place the dry oats in the carafe of the blender pour in the liquid then add the fruit.  Place the top on carafe and refrigerate overnight.
    Place 4 glasses in freezer.
    Place carafe on blender and puree 3 – 5 minutes or until the texture is pudding like.
    While blending, make sure you have a vortex going, if not slowly add more liquid until ingredients are rapidly spinning.
    Distribute contents of blender between the four frozen glasses (~12 ounces each).
     

    Wednesday, July 13, 2011

    Beans Beans Good For Your Heart

    This Week’s Menu
    Joyce
    There's a very ugly rumor going on out there and I'm determined to stop it.
    Angelique
    Mom thinks the saying should be, "Beans Beans good for your heart, the more you eat, the LESS you fart."
    Joyce
    People are so afraid of beans because of the gas issue, but the real secret is to eat more. There's a complex sugar in beans that our system can't digest, so it retaliates with gas. However, the more you eat beans, the more the body adjusts and the less gas you have.
    Angelique
    I hate to say it, but its true.  What apparently isn't true is that beans are good for your heart.
    Joyce
    As a vegetarian, I eat beans daily.  I've done tons of research and none of it suggest that they are "good for the heart."  But they are good for a whole bunch of other stuff.
    Angelique
    Protein is the most obvious.
    Joyce
    Let's not forget to mention that they are inexpensive, filling and can be used in a host of dishes.
    Angelique
    Did I mention, I don't like most beans?  But I do like black beans which I know to be loaded with fiber, low in fat, and a good source of assorted vitamins and minerals.
    Joyce
    Apparently black beans must be a lot of people's favorite because it's one of the #1 selling beans in the USA.
    Angelique
    Well mom since that is the case, show us the power of black beans with some of your fabulous recipes.

    Soulful Eating
    Angelique & Joyce




    Basic Black Beans
    10 Servings
    Ingredients
    1 lb dried black beans
    8 cups water
    3 bay leaves
    1 tablespoon granulated garlic
    1 tablespoon granulated onion
    2 teaspoons dried oregano leaves
    ½ teaspoon crushed red chili peppers
    1 tablespoon sea salt
    2 tablespoons grapeseed oil
    1 large red bell pepper, diced
    1 large onion, diced
    3 large cloves garlic, minced

    Instructions
    Sort beans by spreading them out on a flat surface and remove any broken, off color or odd shaped beans.  Remove any dirt, rocks and other debris. 
    Rinse thoroughly in cold water and drain. 
    Transfer beans to a large pot and add the cold water.
    Place pot on medium heat and simmer uncovered.
    Add the bay Leaves and all the dry spices and herbs and stir thoroughly.
    Meanwhile, in a medium sauce pan, heat the oil and sauté the peppers, onion and garlic until onions are translucent.
    Add the sautéed vegetables to the pot of beans and continue cooking, uncovered, stirring occasionally. 
    Check the liquid level and make sure it’s covering the beans by at least 1 inch. 
    If liquid is evaporating too rapidly, reduce the heat even further and add water ½ - 1 cup at a time.
    After a total cooking time of 2 hours, test the beans for doneness. 
    If the beans are not done, continue cooking, stirring occasionally until beans are done. 
    When black beans are fresh, they do not take any longer than 2 - 2½ hours to be fully cooked.

    Notes:  To soak or not to soak, the choice is yours.  If you choose to soak  your beans there are two basic methods:
    1.    The long soak. Simply cover the beans in water and soak them overnight (about 8-10 hours).  You now have the option of discarding the water or cooking the beans in the soaking water. 
    2.    The quick boil.  Put the beans in a large pot, add water and bring up to a boil. Let the water boil for about 2 minutes, then remove from the heat, cover the pot and let soak for about 1 hour.

    Black Bean Salad
    6 Servings

    Ingredients
    2 cups basic black beans
    ½ cup roasted corn (frozen)
    1 medium tomato, diced
    2 tablespoons red onion, diced
    1 medium jalapeno pepper, seeded, diced
    ½ teaspoon cumin
    ½ teaspoon crushed red chili peppers
    ½ teaspoon granulated garlic
    ½ teaspoon granulated onion
    ½ teaspoon sazon seasoning – recipe to follow
    1 tablespoon lime juice
    1 tablespoon extra virgin olive oil
    ¼ cup freshly chopped cilantro

    Instructions
    Place beans in a colander and rinse just enough to remove excess starch and liquid, let beans drain (beans should be separated and not stuck together).
    Place drained beans in a mixing bowl and set aside.
    Rinse frozen corn under cold running water until kernels are thawed, drain and add to bowl. 
    Add tomato, onion, jalapeno and all the dry seasonings and mix thoroughly.
    Add the lime juice, olive oil and fresh cilantro, mix until all ingredients are fully incorporated.
    Cover and refrigerate at least 2 hours prior to serving.
    Sazon Seasoning
    ½ cup
    If you like that commercial brand then you're gonna love this 100% pure Sazon Seasoning!
    Ingredients
    2 teaspoons cumin, ground
    1 teaspoon coriander, ground
    1 teaspoon annatto
    2 tablespoons granulated garlic
    2 teaspoons turmeric
    1 tablespoon paprika

    Instructions
    Place all ingredients in a glass container with lid and shake until all spices are thoroughly combined.  If you use an airtight container, product can be kept for 6 months. 

    The Ultimate Black Bean Burger
    6 Servings
    Ingredients
    3 garlic cloves, smashed
    1 jalapeno pepper, seeded, roughly chopped
    ½ small red bell pepper, roughly chopped
    1 small red onion, roughly chopped
    3 cups basic black beans
    ½ teaspoon crushed red chili peppers
    1 teaspoon ground cumin
    1 teaspoon dried oregano
    ¼ cup fresh cilantro roughly cut
    2 tablespoons vegan mayo
    ½ cup panko bread crumbs
    3 tablespoons vegetable oil – for frying

    Instructions
    Place garlic, jalapeno, bell pepper and onion in a food processor and pulse for 3 pulses, scrape down the sides of the bowl then pulse another 3 times. 
    Carefully drain off the juice that has accumulated (the excess juice will make patties too moist).
    Reposition bowl back on the food processor then add half the black beans, all the dry seasonings, cilantro, vegan mayo and bread crumbs.
    Pulse in food processor until mixture takes on the consistency of a thick coarse puree.   Transfer mixture to a bowl, stir in the remaining beans and mix thoroughly.
    Separate mixture into 6 equal parts.  Roll each part into balls then form them into patties.
    Place patties on a sheet pan and refrigerate at least 1 hour to let patties set before cooking.
    Heat a skillet and oil over medium high heat until it shimmers.  Add patties and cook until browned, approximately 3 minutes.
    Turn patties and cook on the other side another 3 minutes.
    Remove patties from pan and serve with all the fixings just as you would a hamburger or any other patty.





















    Savory Vegan Black Beans



    Savory Vegan Black Beans
    8 - 10 Servings
    Ingredients:
    1 lb dried black beans, sorted and rinsed
    8 cups water
    1 cinnamon stick [2 - 2 1/2" long]
    3 cloves whole
    3 large bay leaves
    2 teaspoons cumin seeds
    1 tablespoon granulated garlic
    1 tablespoon granulated onion
    1 tablespoon dried oregano leaves
    2 teaspoons ground ginger
    ¼ teaspoon cayenne pepper
    2 teaspoons sea salt
    1 tablespoon grapeseed oil
    1 large red bell pepper, diced
    1 large onion diced
    3 large cloves garlic, minced
    1 - 2 chipotle peppers in adobo sauce, minced

    Method
    Sort beans by spreading them out on a flat surface 1 cup at a time.  Remove any broken, off color or odd shaped ones, rocks and other debris. 
    Rinse thoroughly in cold water and drain.  
    Using a 6 quart pot, pour in the water add beans, place on medium heat and let simmer uncovered.
    Break up the cinnamon stick and place it in in a large tea ball or cheesecloth tied with a string along with the cloves, bay leaves and cumin seeds.  Place the tea ball in the pot.    
    Add the granulated garlic, onion, oregano, ginger, cayenne pepper and sea salt, mix well.  Reduce heat to medium low and cook uncovered for 1 hour stirring occasionally.
    If the liquid is evaporating too rapidly, reduce the heat even further and add water 1 cup at a time.
    While beans are cooking; in a separate pan, heat the grapeseed oil and saute the peppers, onion, minced garlic and chipotle pepper 3 – 5 minutes.   
    After 1½ hours of cooking time has elapsed, add the sautéed vegetables and mix well.  Keep beans covered by at least 1 inch of liquid at all times; cook an additional hour or until beans are tender.
    Taste, for seasoning and adjust as needed.

    Basic Black Beans

    Basic Black Beans
    10 Servings
    Ingredients
    1 lb dried black beans
    8 cups water
    3 bay leaves
    1 tablespoon granulated garlic
    1 tablespoon granulated onion
    2 teaspoons dried oregano leaves
    ½ teaspoon crushed red chili peppers
    1 tablespoon sea salt
    2 tablespoons grapeseed oil
    1 large red bell pepper, diced
    1 large onion, diced
    3 large cloves garlic, minced

    Instructions
    Sort beans by spreading them out on a flat surface and remove any broken, off color or odd shaped beans.  Remove any dirt, rocks and other debris. 
    Rinse thoroughly in cold water and drain. 
    Transfer beans to a large pot and add the cold water.
    Place pot on medium heat and simmer uncovered.
    Add the bay Leaves and all the dry spices and herbs and stir thoroughly.
    Meanwhile, in a medium sauce pan, heat the oil and sauté the peppers, onion and garlic until onions are translucent.
    Add the sautéed vegetables to the pot of beans and continue cooking, uncovered, stirring occasionally. 
    Check the liquid level and make sure it’s covering the beans by at least 1 inch. 
    If liquid is evaporating too rapidly, reduce the heat even further and add water ½ - 1 cup at a time.
    After a total cooking time of 2 hours, test the beans for doneness. 
    If the beans are not done, continue cooking, stirring occasionally until beans are done. 
    When black beans are fresh, they do not take any longer than 2 - 2½ hours to be fully cooked.

    Notes:  To soak or not to soak, the choice is yours.  If you choose to soak  your beans there are two basic methods:
    1.    The long soak. Simply cover the beans in water and soak them overnight (about 8-10 hours).  You now have the option of discarding the water or cooking the beans in the soaking water. 
    2.    The quick boil.  Put the beans in a large pot, add water and bring up to a boil. Let the water boil for about 2 minutes, then remove from the heat, cover the pot and let soak for about 1 hour.

    Black Bean Salad

    Black Bean Salad
    6 Servings

    Ingredients
    2 cups basic black beans
    ½ cup roasted corn (frozen)
    1 medium tomato, diced
    2 tablespoons red onion, diced
    1 medium jalapeno pepper, seeded, diced
    ½ teaspoon cumin
    ½ teaspoon crushed red chili peppers
    ½ teaspoon granulated garlic
    ½ teaspoon granulated onion
    ½ teaspoon sazon seasoning – recipe to follow
    1 tablespoon lime juice
    1 tablespoon extra virgin olive oil
    ¼ cup freshly chopped cilantro

    Instructions
    Place beans in a colander and rinse just enough to remove excess starch and liquid, let beans drain (beans should be separated and not stuck together).
    Place drained beans in a mixing bowl and set aside.
    Rinse frozen corn under cold running water until kernels are thawed, drain and add to bowl. 
    Add tomato, onion, jalapeno and all the dry seasonings and mix thoroughly.
    Add the lime juice, olive oil and fresh cilantro, mix until all ingredients are fully incorporated.
    Cover and refrigerate at least 2 hours prior to serving.

     Sazon Seasoning
    ½ cup
    If you like that commercial brand then you're gonna love this 100% pure Sazon Seasoning!


    Ingredients
    2 teaspoons cumin, ground
    1 teaspoon coriander, ground
    1 teaspoon annatto
    2 tablespoons granulated garlic
    2 teaspoons turmeric
    1 tablespoon paprika

    Instructions
    Place all ingredients in a glass container with lid and shake until all spices are thoroughly combined.  If you use an airtight container, product can be kept for 6 months. 

    Sazon Seasoning


    Sazon Seasoning
    ½ cup
    If you like that commercial brand then you're gonna love this 100% pure Sazon Seasoning!
    Ingredients
    2 teaspoons cumin, ground
    1 teaspoon coriander, ground
    1 teaspoon annatto
    2 tablespoons granulated garlic
    2 teaspoons turmeric
    1 tablespoon paprika
    Instructions
    Place all ingredients in a glass container with lid and shake until all spices are thoroughly combined.  If you use an airtight container, product can be kept for 6 months. 

    The Ultimate Black Bean Burger

    The Ultimate Black Bean Burger
    6 Servings

    Ingredients
    3 garlic cloves, smashed
    1 jalapeno pepper, seeded, roughly chopped
    ½ small red bell pepper, roughly chopped
    1 small red onion, roughly chopped
    3 cups basic black beans
    ½ teaspoon crushed red chili peppers
    1 teaspoon ground cumin
    1 teaspoon dried oregano
    ¼ cup fresh cilantro roughly cut
    2 tablespoons vegan mayo
    ½ cup panko bread crumbs
    3 tablespoons vegetable oil – for frying

    Instructions
    Place garlic, jalapeno, bell pepper and onion in a food processor and pulse for 3 pulses, scrape down the sides of the bowl then pulse another 3 times. 
    Carefully drain off the juice that has accumulated (the excess juice will make patties too moist).
    Reposition bowl back on the food processor then add half the black beans, all the dry seasonings, cilantro, vegan mayo and bread crumbs.
    Pulse in food processor until mixture takes on the consistency of a thick coarse puree.  
    Transfer mixture to a bowl, stir in the remaining beans and mix thoroughly.
    Separate mixture into 6 equal parts.  Roll each part into balls then form them into patties.
    Place patties on a sheet pan and refrigerate at least 1 hour to let patties set before cooking.
    Heat a skillet and oil over medium high heat until it shimmers.  Add patties and cook until browned, approximately 3 minutes.
    Turn patties and cook on the other side another 3 minutes.
    Remove patties from pan and serve with all the fixings just as you would a hamburger or any other patty.






    Saturday, July 9, 2011

    Summertime Pasta Salads

     This Weeks Menu
    Angelique
    Well it's that time of year again when mom goes pasta crazy!
    Mom
    Shoot, pasta salads are one of my summertime favorites.  They're easy to make and it's a meal all by itself.
    Angelique
    Spoken like a true vegetarian.  Mac & Cheese and Lasagna are the extent of my love for pasta.
    Mom
    For health reasons, those dishes should be saved for special occasions and for fighting the blues now and then during those long cold winter nights.
    Angelique
    I heard that!  You know, with all of this low-carb, no-carb nonsense most people are literally afraid of pasta.  But there are lots of ways to get around your fear of carbs.  You just have to be willing to try different pastas.  Today pasta is made from grains like brow rice, corn, quinoa and kamut.  Some of the Asian soba noodles are made from yams. All of these are carbs but a much healthier version and they're high in fiber.  
    Mom
    The greater issue is that carbs aren't bad.  We need them for energy.  The problem is we've become a society that likes a few pieces of bread with dinner along with some potatoes and then go back for seconds.  Carbs in moderation are good for you and will keep you from snapping someone's head off when you're dieting.
    Angelique
    I presume you're talking about me.
    Mom
    Huh, why would you say that?  Here are a few simple recipes for you to enjoy.
    Angelique
    Was I really THAT bad when I was carb free?
    Mom
    Feel free to add chicken, fish or shrimp. And enjoy your carbs!
    Angelique
    So you're just going to ignore me, huh?

    Soulful Eating!
    Angelique & Joyce

    Note:  To make what I consider perfect pasta (al dente) I don't boil it as directed.  Instead, I bring the pasta to a rapid boil cover it and immediately remove it from the heat.  I then let it sit untouched until the cooking time as stated on the package is complete.


      Caprese Pasta Salad
    8 Servings

    Ingredients
    8 cups water
    1 pound pasta (angel hair, orzo or penne)
    2 teaspoons sea salt
    ¼ - ½ cup extra virgin olive oil
    1 teaspoon black pepper
    1 pound fresh mozzarella, ½” dice
    3 Roma tomatoes, diced
    1 small bunch fresh Basil, chiffonade

    Instructions
    In a large pot, bring 8 cups of water to a boil, add pasta and bring the pot back up to a rapid boil then stir.
    Cover pot, turn off the burner and let pasta sit, undisturbed 6 – 8 minutes (see package for exact cooking time). 
    Drain pasta in a colander then transfer to a large bowl.  While pasta is still hot, stir in the salt and mix thoroughly.
    Add ¼ cup olive oil mix until pasta is coated with oil then refrigerate until pasta is cool.
    Once pasta is cool, add pepper, mozzarella, tomatoes, basil and remaining oil if needed.
    Mix thoroughly and refrigerate until salad is cold.


    Pasta Salad with Tuna
    8 Servings

    Ingredients
    8 cups cold water
    1 pound elbow macaroni
    2 teaspoons sea salt
    1 – 2  teaspoons black pepper
    2 tablespoons paprika
    2 tablespoons extra virgin olive oil
    1 – 2 tablespoons Dijon mustard
    2, 5 ounce cans tuna, drained
    1 medium red bell pepper, diced
    1 medium red onion, diced
    1 cup of sweet pickle relish, drained
    ½ cup of mayonnaise w/olive oil

    Note:  We are going to add layers of flavor to this salad by adding 1 or more ingredient and then mixing thoroughly before adding the next ingredient.

    Instructions
    In a large pot, bring 8 cups of water to a boil, add pasta then bring the pot back up to a rapid boil and stir.
    Cover pot, turn off the burner and let pasta sit 6 – 8 minutes covered and undisturbed (see package for actual cooking time).
    Drain pasta in a colander then transfer to a large bowl.  While pasta is still hot, stir in the salt, pepper and paprika, mix thoroughly.
    Add olive oil mix until pasta is coated with oil then refrigerate until pasta is cool.
    Once cool add drained tuna and mix again.
    Add peppers and onions and mix.
    Add relish and mix.
    Add the mayo and mix. 
    Taste for flavor and adjust seasoning accordingly. 

     Vegan Pasta Salad
    6 – 8 servings

    Ingredients
    1 pound elbow macaroni
    2 teaspoons sea salt
    1 teaspoon black pepper
    2 tablespoons paprika
    2 tablespoons extra virgin olive oil
    2 tablespoons Dijon mustard
    1 large red bell pepper, diced
    1 medium onion, diced
    2 stalks celery, diced   
    1 large carrot, grated
    1 cup sweet pickle relish
    1 cup vegan mayo - Recipe to follow

    Instructions
    In a large pot, bring 8 cups of water to a boil, add pasta then bring the pot back up to a rapid boil and stir.
    Cover pot, turn off the burner and let pasta sit 6 – 8 minutes covered and undisturbed (see package for actual cooking time).
    Drain pasta in a colander then transfer to a large bowl.  While pasta is still hot, stir in the salt, pepper and paprika, mix thoroughly.
    Add olive oil mix until pasta is coated with oil then refrigerate until pasta is cool.
    Once pasta is cool add all remaining ingredients and mix thoroughly.
    Taste for flavor and adjust seasoning accordingly.
    Refrigerate until ready to serve.

    Vegan Mayo
    1½ cup

    Ingredients
    ½ cup soy milk, plain and unsweetened
    1 cup  extra virgin  olive oil
    ¼ teaspoon apple cider vinegar
    1 teaspoon salt
    1 tablespoon lemon juice
    ¼ teaspoon dry mustard

    Instructions
    Put everything in the blender and process until it is thick. The homemade vegan mayonnaise will become thick and completely emulsified exactly like a mayonnaise made with egg.

    Caprese Pasta Salad



    Caprese Pasta Salad
    8 Servings


    Ingredients
    8 cups water
    1 pound pasta (angel hair, orzo or penne)
    2 teaspoons sea salt
    ¼ - ½ cup extra virgin olive oil
    1 teaspoon black pepper
    1 pound fresh mozzarella, ½” dice
    3 Roma tomatoes, diced
    1 small bunch fresh Basil, chiffonade

    Instructions
    In a large pot, bring 8 cups of water to a boil, add pasta and bring the pot back up to a rapid boil then stir.
    Cover pot, turn off the burner and let pasta sit, undisturbed 6 – 8 minutes (see package for exact cooking time). 
    Drain pasta in a colander then transfer to a large bowl.  While pasta is still hot, stir in the salt and mix thoroughly.
    Add ¼ cup olive oil mix until pasta is coated with oil then refrigerate until pasta is cool.
    Once pasta is cool, add pepper, mozzarella, tomatoes, basil and remaining oil if needed.
    Mix thoroughly and refrigerate until salad is cold.