Tag Archives: healthy

“Guna” Salad


Besides the chopping, this is a super easy recipe!

This is one of my favorite lunch salads! I typically munch this during the summer but it’s also great in the fall, winter and spring!  Like most of my week-day lunches I make a large batch of this on Sunday and then eat it all week long.  My husband can’t stand to eat the same lunch all week; me on the other hand- I certainly don’t mind!guna-ing

This recipe has been served and devoured during several Goldie outings.  I recently made this for a snack when Uncle Steve and my Momma stayed over at my new house (thanks guys, it was so much fun to have you here!).  We ate it several ways: wrapped in cabbage leaves, on top of cucumbers and zucchini, and on crackers.  It was great and raved about every which way. My mom asked me to post this recipe. Mom this one is for you! XOXO

Makes 4-5 3/4 cup serving


2 Cups of Garbonzo Beans (I cook my own in a crock-pot because they get nice and creamy but you can  use canned too).

2 medium Organic Carrots-shredded or chopped fine (I like to go heavy on the veggies, you may want to start with one)

2 stalks Organic Celery-chopped fine

1/2 medium Onion-you guessed it-chopped fine

3 Tbsp whole grain mustard

2 Tbsp Veganise (found in the natural foods section) mayonnaise would probably be fine too

2-3 Tbsp Bragg’s Aminos (a must! Found in the natural foods section and is similar to soy sauce)

Sea Salt and Pepper to taste

Cabbage or lettuce leaves (for wraps) or zucchini and cucumber slices for crackers.


Mash Garbanzos with a fork, add all of the ingredients and mix. DONE! Fell free to add more or less of all of the veggies and condiments.  I make this different every time- in addition to the basics you can put any veggie that would go good in a tuna salad.  FYI- I tend to go heavy on the veggies because it bulks it up and helps my tummy feel full. Have I ever mentioned that I LOVE to feel full?guna-wrap


Quinoa tacos w/ everything one mango salsa

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When camping, particularly in the BWCA, food tastes amazing!  I think it is because all of your senses are engaged!

Vision: picture blue sky’s with white puffy clouds, an array of green trees, beautiful clear waters,great friends, and of course colorful food dancing before your eyes.

Smell: cool clean breeze, pine warming in the sun, wood burning in the fire pit, and food cooking after a long day of paddling.

Sound: the eerie call of a loon echoing across the lake, young eagles chirping overhead, the sound of friends laughing, fire crackling, knives chopping, waves crashing and trees whistling in the breeze.

Ahhh, I can picture it now; Quinoa tacos with everything one mango salsa on our last night on Gabbro Lake.  We sat in a circle near the fire, reaching into the middle to dish the makings of our camping creation. We laughed endlessly while repeating the words: “this is SOOO good!”. Try it at home or in the woods!

This recipe serves approximately 4 hungry women.

Quinoa Taco “meat”

2 cup quinoa

1 medium onion finely chopped

6 coves garlic pressed or minced

1/4 cup chili powder

olive oil

Everything one mango salsa

1 ripe mango

1 red pepper

1 medium onion

1 Tbsp garlic

1 jalapeno pepper

1 medium sized lime (or two small), juiced

sea salt

Taco wrap

kale  or cabbage leaves (you could substitute with a soft shell tortilla wrap)

For the Quinoa Meat:

Bring 4 cups of salted water to a boil, add quinoa and reduce heat to a simmer.  If you are doing this on a one-man burner when camping what the heat closely so the bottom doesn’t scorch.  Meanwhile, finely chop the onion (red, white or yellow – all are equally delicious).  Mince or press the garlic and set aside.  Briefly preheat a large sauce pan over medium high heat.  Add 1 tablespoon EVOO, then add the onion and some salt.  The salt helps the vegetable to release some liquid and encourages yummy carmelization.  When onions are soft, translucent and beginning to carmelize, get the cooked quinoa and the chili powder ready.  Add the chili powder and sit into the onion oil mixture for about 30 seconds to help release the flavors of the chili powder.  Push everything to the outside of the pan and add about 1 teaspoon additional EVOO, then the garlic.  Press and stir the garlic for about 15 seconds, then combine with the onion mixture.  Immediately, now – add the cooked quinoa and combine all ingredients well.  Cover with lid and set aside off heat to rest for 5-10 minutes.  When ready to serve fluff with a fork. (You can substitute chicken for quinoa)

For the salsa:

Finely dice mango, onion, jalapeno pepper (including seeds), red pepper and avocado.  Add all ingredients into a pot or bowl and juice the lime(s) over top, sprinkle with a pinch of salt and gently stir.  Let the combination sit for 10-15 minutes so the flavors combine.  I found that this combination holds well in the refrigerator for one (or maybe more) day(s).

For the wraps:

Wash kale leaves, if they have a very thick center rib you can pull it out; however, I generally keep it in (it’s extra fiber).  If using cabbage leaves, core the cabbage, cut in half and gently pull off individual leaves.

Now for the great part:

Grab a “wrap”, add a spoonful of “meat”, top with a generous spoon of everything one mango salsa, wrap the leave around the fillings so they don’t drop all over the place and gobble!

Pot full of everything one mango salsa.

Pot full of everything one mango salsa presented by Water Goldie.

Pea-sto and Pasta

I am all about VOLUME when it comes to eating.  I really love to feel full and eating enormous amounts of vegetables allows me to feel that way.  As such, I love to create recipes that make veggies taste like sinful comfort foods and then I gorge myself on them.  This pea-sto recipe is one of my recent creations; I eat a huge plate of this for dinner and it makes me feel so full and so energized!  I don’t add any protein to this plate but I’m sure it would be great with tofu, tempeh, chicken….I think the pea-sto would also make a great dip with crudites or as a spread used in place of mayonnaise on any sandwich.

Recipe makes 4-6 servings depending on the amount you plop on your pasta (I like to use a generous amount).


1 medium yellow onion chopped roughly

1 clove of garlic-chopped, diced or crushed

3 cups frozen or fresh peas

1/4 Cup Nutritional Yeast

1/4 cup + 1 tsp Extra Virgin Olive Oil (EVOO)


Zucchini Pasta:

1 medium Zucchini per serving

Optional additions:

Roasted red pepper (pictured)

Steamed or roasted Broccoli

Chopped sun-dried tomatoes (pictured)

Raw or sauteed mushrooms

Almost any veggie would probably be a great addition!


Pea-sto: Drizzle a small (~1 Tbsp) amount of EVOO into a pan and warm over medium heat.  Once warmed, drop in the onion and cover.  Cook until the onion becomes transparent and slightly caramelized, you should stir periodically.  Once the onion is transparent toss in the diced or crushed garlic and let cook another minute or so and then turn off the heat.  If using frozen peas, toss them into the warm pan and put the cover back on so the peas thaw.  While waiting for the peas to thaw you can make the zucchini pasta.  Once the peas have thawed, dump everything into a food processor (I love my food processor!) and add add remaining EVOO, nutritional yeast and salt.  Pulse all ingredients into a slightly chunky paste (pictured). DONE!  Top zucchini pasta with as much Pea-sto as would like, add optional veggies and drizzle with a tsp of EVOO. Gorge on!

Ready for the food processor.

Ready for the food processor.


Slightly chunky pea-sto. Ready for eating!

Slightly chunky pea-sto. Ready for eating!

Zucchini Pasta

Veggie noodles are all the rage -and for good reason: you can eat boat-loads of them and not feel one ounce of guilt.  Eating boat-loads of food is my thing.

I substitute zucchini noodles for flour-based noodles in almost any recipe that calls for pasta including spaghetti, chicken paprikash, scampi, pea-sto (recipe coming later this week) and healthy chicken alfredo.  As such, I am really excited to share with you my favorite way to make this pasta substitute.

There are zillions of veggie-noodle making gadgets on the market these days! Most of these gadgets are really expensive and take up a lot of space in an already gadget-stuffed kitchen. In fact, I felt so overwhelmed by the selection that I  resorted to using the julienne insert for my mandolin  slicer for several years (it does work pretty good).  However, one day a part of my finger ended up in my pasta!  I knew I had to find another way… several days later while rummaging around at Walgreen’s I saw a Veggetti for under $15.  I thought to myself: “there is no way that thing will work it’s too cheap”….Low and behold a week later my mom made me zucchini pasta with chicken paprikash using the Veggetti. Coincidence?  I think not!

I immediately went home and purchased it- now I’m hooked!

Zucchini Pasta:

1 medium zucchini per serving

1 tsp Extra Virgin Olive Oil per serving


Cut the ends off your zucchini and use the Veggitti to make pasta (use the bigger end). So easy!  I find that the noodles become more “noodle-like” if you let them rest for 20-30 minutes.  Drizzle with EVOO and use in place of noodles! Try topped with my simple Pea-sto recipe!!  FYI- toss the core of the zucchini into your dish- DO NOT THROW AWAY! It comes out of the Veggeti in a little spiral looking piece.

Tip: If you are just introducing this to a child you may want to mix 50/50 regular noodles with zucchini noodles. Honestly, I don’t think they would even notice….come to think of it, I will try that on my husband soon;)


Super Power Kale Salad w/ Roasted Jeweled Yams

I love kale! Kale gives me super powers; I like to eat it raw, sauteed, roasted, soasted (see Gina’s Soasted kale recipe-coming soon I hope!), powdered, steamed, in soups, as chips, as wraps….you name it, if it has kale in it i want to eat it.

My favorite kale is lactino dinosaur kale (a.k.a. dino kale): it is the large flat leaved kale. The other types of kale are generally really curly and frilly looking; they are still good and will do if dinosaur is not available.

Note: Kale in on the Dirty Dozen list; conventionally grown, it attracts many pests and must be sprayed with multiple chemicals including hormone disruptors, carcinogens and neurotoxins= buy ORGANIC.

I like to prepare all of the parts for this salad at the beginning of the week and toss individual salads each day; sometimes for a snack, sometimes for lunch and sometimes for dinner. It’s really versatile and satisfying.  If you want to add protein for a quick meal, pressed, raw, cubed tofu or cubed tempeh work nice.

What you’ll need:

1 medium yam- cubed about the size of small croutons

1 red bell pepper (they are on the dirty dozen to try to get organic)- chopped into bit-sized pieces

2 bunches of Dinosaur Kale- cut into ribbons (I eat the rib, some people like to pull that out)

1-2 Tbsp olive oil for roasting potatoes


2 Tbsp flax or extra virgin olive oil

1 clove minced or pressed fresh garlic

4 Tbsp Nutritional Yeast (you can find this in the natural foods section of almost any grocery store)

4 Tbsp water

salt and pepper to taste

Preheat oven to 425 degrees, toss potatoes with olive oil and spread in a single layer on a cookie sheet. Roast approximately 25-30 minutes- watch them carefully so they don’t let burn; however, you do want them to crisp up just like a crouton.  When they are done just pull them out and let them cool on the sheet.  While you are waiting for the potatoes dice up all of the salad ingredients and put each ingredient into a separate bag.  You can  use an old peanut butter jar to mix dressing (reuse and reduce).  When you are ready to chow just through a small handful of potatoes and peppers over kale and drizzle with dressing.  Really, just make it to your liking and eat however much you feel for!  Two bunches of kale would probably make 2-3 salads for me. I think it would be more like 4-5 salads for most people.

Super Power salad components. Just toss together and you have a quick lunch or snack!

Super Power salad components. Just toss together and you have a quick lunch or snack!

If adding tempeh: this is a fermented soy product (anything fermented is good for you and your digestive system). You can find it in the natural foods department in the refrigerated section.  All you need to do is take it out of the package and dice into cubes; you can eat it raw and it is SO GOOD!

If adding tofu:  First off, if you are eating tofu please buy organic.  The organic tofu is non-GMO. The general rule I follow is: when eating any soy product I get the Organic version.  You are going to want to press the tofu before adding it raw to this salad.  For pressed tofu you will want to buy the very firm variety, it can usually be found in the refrigerated section in the natural foods department. About 30 minutes before you are ready to eat it, take it out of the package,wrap in a dish towel, set on your counter and put something heavy on it (a stack of plates, a pot, a dutch oven….) the combination of the towel and weight will draw some of the liquid out of the tofu.  After about 30 minutes the tofu will compress and feel slightly firm- that means it’s ready. I eat 1/2 a block per serving: cut it into cubes it and toss with your super salad.  There is a lot of controversy about eating non-fermented tofu because of the estrogen in it. Just like any food item, don’t eat it every day.


Super Power Salad-Done!

Super Power Salad-Done!