Healthy Eating on Budget: Recipes from Cooking Class at Little Haiti Cultural Center

For the month of the July I am hosting cooking workshops at the Little Haiti Cultural Center. My first one was July 13. The focus for the workshop was Healthy eating on the budget. We discussed different ways you could save by being more conscious about your actions here are a few tips I shared.  Our next session is July 27 at 11:30a.m.  it's "From Bacon to Burgers: Vegan Plant-based Meat Substitutes" You can RSVP here.

 

Below you will see full video clip of the session as well as the recipes I shared.

 

 

Green Smoothie

Ingredients

  • 1 - 1 1/2 cup water
  • 1 cup pineapple
  • 1 banana
  • 2 handful of spring mix
  • 1/2 cup cilantro
  • 2 tablespoon hemp seeds (optional)
  • 2-3 dates (optional)

 

Directions: 

Add all the ingredients in a blender. Blend until smooth. If not using frozen fruit add ice to your smoothie. 

 

Hemp Milk

  • 4 tablespoons Hemp Seeds
  • 1 tablespoons coconut oil
  • 1 1/2 cup filtered water
  • 2-3 dates 
  • 1 teaspoon vanilla extract

 

Directions

Add all ingredients to a blender. Blend until frothy. Store for 3-5 days in fridge. 

 

Quinoa Breakfast Bowl

  • 1 cup cooked quinoa
  • 1/2 cup hemp milk
  • 1-2 tablespoon raisins
  • 1-2 tablespoon goji berries (optional)
  • 1-2 tablespoon dried mango, chopped (optional)
  • 1-2 tablespoon dried coconut
  • 1 tablespoon cacao nibs (optional)
  • 1-2 tablespoon walnuts, chopped
  • 2 tablespoons hemp seeds
  • Agave to taste


Directions

Add all ingredients to a bowl. Let sit for 5 minutes. Enjoy

 

Chickpea Salad

  • 2 cups of cooked chickpeas
  • 2 celery stalks, chopped
  • 1/2 small red onion, chopped
  • 1/2 cup vegan mayonaise
  • 1 tablespoon kelp
  • 1/2 teaspoon turmeric
  • 1 teaspoon paprika
  • 1/2 teaspoon onion powder
  • dash cayenne
  • Salt to taste
  1. In a food processor add all ingredients. Pulse a few times until the texture is roughly chopped, and then season to taste with salt. 
  2. Layer chickpea salad on romaine leaves or pita and top with sprouts and tomatoes.

 

Nacho Cheese

Ingredients:

  • 2 cups cashews, soaked at least 2 hours
  • 1⁄4 cup water, plus additional to thin, if needed
  • 2 tablespoons lemon juice
  • 2 teaspoons Himalayan sea salt
  • 2 small cloves garlic
  • 2 cups red peppers, chopped
  • 1 jalapeno pepper, deseeded

 

Directions:

 

  1. Place all the ingredients into the blender (peppers go into blender first) and process until smooth.
  2. Stop occasionally to scrape down the sides of blender with a rubber spatula. 
  3. Chill for at least 2 hours before serving. 
  4. Store in sealed glass container in the refrigerator.


 Notes: Nacho cheese will last for five days.

 


Buddha Bowl

Ingredients

  • Spring Mix
  • Cooked Quinoa
  • Cooked Chickpeas
  • Sautéed Mushrooms (recipe below)
  • Nacho Cheese
  • Grape or Cherry tomatoes, chopped
  • Cilantro, chopped
  • Baked Sweet Potatoes (recipe below)

Directions:

In bowl layer in the following way: For your base add spring mix then add quinoa, chickpeas, mushrooms, and sweet potatoes. Garnish with cilantro and tomatoes. Drizzle nacho cheese last. 

 

 

Roasted Sweet Potato

Ingredients

  • 2 Sweet Potatoes, chopped
  • ½ tsp chipotle powder
  • ½ tsp paprika
  • 1 tbs olive oil
  • ½ tsp of Himalayan Sea Salt

Directions

  1. Preheat oven to 450 degrees F (230 degrees C).
  2. In a large bowl, toss spices, sweet potatoes and vegetable oil until the sweet potatoes are well coated.
  3. Arrange the mixture on a large baking sheet. Bake in the preheated oven 40 to 50 minutes, or until the sweet potatoes are tender.

Sautéed Portobello Mushrooms

Ingredients

  • 1 cup Portobello mushrooms, sliced
  • 1/8 cup red onions, sliced
  • 1 tbl olive oil 
  • Ume vinegar

Directions

  1.  In medium skillet add olive oil on medium heat. Once warm add onions saute for 3-5 minutes until it starts to become translucent. Add Portobello mushrooms saute for 7 minutes. 

  2.  Pour in a bowl and splash with ume vinegar to taste.


Raw  Brownies 

Ingredients:

  • 2 cups Raw Walnuts, soaked overnight and dehydrated 
  • 1 ½  cup Pitted soft dates (about 18 dates)
  • 1 cup Organic cocoa or raw carob powder

Directions:

  1. Place the walnuts in a food processor fitted with the s blade and process until finely ground meal, assuring that you don’t process to the point of butter.
  2. Add the dates and cocoa powder very slowly to the mixture.
  3. Process until the mixture begins to stick together, assuring the batter does not get oily.
  4. Form the brownites into desired shape.

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