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cashews

Creamy fennel and leeks {v, gf}

Spring. When I think of spring time I think about budding trees and little green shoots of chives, garlic and leafy greens emerging to show their strength. After the heavy foods of winter, spring foods are actually designed by Mother Nature to be lighter and more detoxifying to the body to help us naturally release the winter drag.

In this Creamy Fennel and Leeks recipe I choose two spring veggies that have wonderful properties known to ‘keep things moving’ in the body (hey, we gotta take the waste out, right?) The creaminess comes from the simple blended cashew sauce with brings in protein and good fat.

It’s not likely you’ll eat this dish on its own… though I did. It was lovely bit I was left yearning for a little texture to cut the creaminess. I believe you’ll enjoy this best paired with something like a roasted meat or sauteed fish. I think a spicy sausage could be the bomb pairing.

How ever you end up enjoying this Creamy Fennel and Leeks recipe dish, reach out and let me know. Be sure to tag @happyeatshealthy on social media.

Head on over to You Tube to see me make this Creamy Fennel and Leek dish. You’ll get my bonus Strawberry Almond Cookies too!
Happy eating,
~Monique

Creamy Fennel and Leeks

2 large leeks
1 fennel
1 tbls olive oil
1 cup soaked cashews (soaked overnight or at least 20 minutes)
2 cups water (or 1.5 cups water + .5 cup white wine)
1 tsp Dijon mustard
4 garlic cloves
1 lemon
Pink salt and cracked black pepper

Trim the fennel and leeks, wash well. Set aside the fennel fronds. Slice fennel and leeks into 1/2″ thick. Zest the lemon, set aside.

Warm the oil in a large frying pan. Add the sliced fennel, leeks and 1 tsp pink salt to the pan. Cover and sweat the veggies for 10-15 minutes until softened. Stir occasionally.

In the meantime, place the soaked cashews, water/wine, garlic cloves, mustard, lemon juice and water in the the blender. Blend on high until creamy. Taste, adjust as desired. The sauce will feel thin, but it will thicken quickly in the pan.

When the leeks are ready, pour the sauce in the pan. stir to incorporate well. Simmer just 2 or 3 minutes; if it’s on the heat too long the sauce will get too thick and glumpy.

Top with fennel fronds, lemon zest and fresh cracked black pepper.

Can I use corn flakes instead of cashews to save calories??

A reader recently asked me this questions: ‘Can I substitute corn flakes for cashews in the recipe? I’m am worried about the calories in the cashews.’

This isn’t yes or no answer for me, mostly because there are health implications that come with it. First, to help you understand the substitution in the recipe that was in question, the cashews were ground and used as a coating … it’s a method that cornflakes have often been used for in the pat. Without testing it, I suppose this would work in this particular recipe.

However, I use the cashews because they are a much healthier choice.

I avoid products like corn flakes for a number of reason. Corn flakes are typically a GMO product (genetically modified organism) as corn is one of the most genetically modified crops in the United States. I understand everyone has their own feeling about GMO products (you can read more about them here and here), so today we’ll focus on the ingredients. Here’s what is in each:

Ingredients in corn flakes: Corn, sugar, malt flavoring, salt, BHT for freshness.

Ingredients in raw cashews: Cashews.

Carbohydrates turn to sugar.

The corn flakes are basically corn and sugar and sugar (malt is a hidden name for sugar) and a chemical that may or may not be a carcinogen and an endocrine disruptor (see note at the end of the post for more on BHT). Let’s not forget these crunchy flakes are highly processed.

The starches found in vegetables like corn are quickly digested and converted to the sugar glucose, which is then absorbed in the bloodstream. Because the body turns carbohydrates into glucose, eating carbohydrates makes blood sugar levels rise. Plenty of studies have linked sugar to weight gain, obesity.

Calories don’t count.

Seriously. If you’ve ever heard me give a presentation, this is something I’ve said over and over and over again. Sure, calories in vs calories out….I get the argument. But it’s more about TYPE of calories. Take 100 calories of apples vs 100 calories of doritos – do you think these are the same? Spoiler alert: they are not! The apple is in its original form (read: not processed), it’s filled with fiber, minerals and nutrients that the cells of our body needs to thrive. It’s NUTRIENT DENSE. Doritos are a fully processed food that doesn’t offer any benefits for the health of your cells and I would place corn flakes in this same corner.

When you eat a nutrient dense diet, you don’t have to count calories.

Fat doesn’t make us fat.

This might be one of the key points that so many of us who grew up in the 80’s have the hardest time understanding. We got the science on this wrong. The type of fat you eat is the key – avocados, oily fish, olive oil, ghee, seeds and nuts (like cashews) are the key. The body actually requires fats to run properly and lubricate the body. In the case of cashews, you also get a dose of protein, fiber, vitamins and antioxidant.

It’s important to note there’s a difference between simple, refined carbs (bread, pasta, flour, cookies, donuts, breakfast cereals) and complex carbs (vegetables, fruit, legumes) which come with fiber to slow down the sugar intake and a bevy of nutrients our body needs to thrive. It’s the simple, refined carbs that should be considered a once-in-a-while food; and when eaten, it’s important to balance with fat and protein to help stabilize your blood sugar.

So now back to the original question- can corn flakes be subbed for cashews….maybe, but you’re not doing any favors to your health if you do!

Have a question for us? Add a comment below and let us know what’s on your mind.
~Monique

What is BHT: From the Environmental Working Group-Butylated hydroxytoluene (BHT) is a chemical cousin to BHA that is also listed as “generally recognized as safe.” BHT is not a listed carcinogen, but some data have shown that it does cause cancer in animals. Rats fed BHT have developed lung and liver tumors (EFSA 2012). BHT has also been shown to cause developmental effects and thyroid changes in animals, suggesting that it may be able to disrupt endocrine signaling (EFSA 2012). A neurobehavioral study of  rats exposed to BHT throughout development described effects on motor skills and coordination before the animals were weaned (Vorhees 1981b). What you should do: Read labels and avoid products with BHT, particularly those that also contain BHA.

Gluten, Yeast, Egg Free & Vegan Focaccia Bread!

I MISS BREAD!! If you need to avoid gluten, or even if you are just trying to avoid gluten, this is the phrase I hear the most. Bread has become something we are just simply used to. It’s a vessel for sandwiches, avocados and dips, it encases meat and it gives us something to munch on while we are waiting for the main course. It can be crunchy, chewy, light and airy and still be delicious.

I’ve been scouring the internet seeking great, heck even decent, gluten free bread options. And there’s a few out there. But to add a layer of complexity, eggs are not agreeing with me right now so the gf bread also needs to be vegan. And I need to avoid yeast . . . so these are some tough parameters.

Let’s just get this one thing out there: bread that is gluten free and vegan and egg free and yeast free is not going to be ‘exactly‘ like their typical counterparts. But once your palette adjust slightly, there becomes a new normal (one that is ok adjusting too.)

This original recipe come from Magdalena Wszelaki. I halved the recipe, soaked the cashews overnight and added olive oil to add to that authentic focaccia depth of flavor. It’s quite dreamy really for an egg, dairy, gluten and yeast free bread. It’s going to be much heavier and thicker than the traditional thanks to the fattiness of the cashews, but that also lend to the rich flavor. Fresh rosemary is key but feel free to substitute dried basil.

Gluten, Egg, Yeast-Free and Vegan Focaccia Bread

1 cup raw cashews
1.5 Tbls ground flax + 5 tbls water
1 Tbls water
2 Tbls coconut oil, melted
2 Tbls tapioca starch
1 tsp baking powder
1/4 tsp fine pink Himalyan salt
1 Tbls fresh rosemary, rough chopped and divided
1 tsp coarse sea salt, for sprinkling
1 Tbls olive oil to drizzle on the top

Soak the cashews overnight or for at least for 30 minutes; rinse well.

Preheat the oven to 350 degrees with a sheet pan in the oven.

Stir together the ground flax and 5 tablespoons of water, let sit for 20 minutes (can do this step the night before).

Blend all the ingredients together (the soaked & rinsed cashews, soaked flax, water, melted coconut oil, tapioca starch, baking powder, pink salt and half of the fresh rosemary) until a thick batter forms, about 45 seconds to 1 minute. You may need to stop and scrape down the sides a few times.

Lay a piece of parchment paper on the counter next to the stove. Pour the batter into the middle of paper and smooth it out to a circle, less than an inch thick. Sprinkle with the remaining rosemary, the coarse salt and the olive oil.

Bake 50-60 minutes until golden brown and a toothpick comes out clean when inserted. Let rest for 30 minutes.
Refrigerate leftover pieces; rewarm in a hot oven for a few minutes.

Cashew Bechamel Sauce

A creamy, delectable, ‘cheesy’ bechamel sauce made from cashews and nutritional yeast. It’s sunning and you’ll never miss the dairy! This cashew cheese sauce is great on EVERYTHING (like my Chorizo Stuffed Squash). Trust me!

~Monique

Cashew Bechamel Sauce

1 cup soaked cashews

2 tbls olive oil

1/2 onion, diced

3-4 garlic cloves

1 celery stick

1 tbls dijon mustard

1/4 cup lemon juice

1/3  cup nutritional yeast

2-4 cups broth or water

1 tsp salt

1/2 tsp pepper

Heat 1 tbls of oil over medium heat, add the onions and saute 5 minutes. Add in the celery and saute another 5 minutes, the onions should be becoming browned. Add the garlic in and saute for another minute or two. Remove from heat.

Place the  onion mixture in the blender with the soaked cashews, remaining olive oil, mustard, lemon juice, nutritional yeast, salt, pepper and 2 cups of broth or water. Blend on high until creamy and warm. Add additional liquid as needed to reach desired consistency. Taste and adjust as needed.

NOTE: Be careful of heating cashew sauces in a pan, they become very thick and burn quickly. I like to use them straight from the blender. But if you need to re-heat the sauce, do it on low temperature and stir constantly. Stop before boiling. 

Chorizo Sausage-Stuffed Summer Squash

Take your summer squash up a knotch by making a sausage-stuffed summer squash using chorizo. Guaranteed to fill you up and taste amazing.  I created it dairy free, but give you an option to top with cheese based on your preference.

Enjoy!

~Monique

 

Chorizo Stuffed Summer Sausage

4 large yellow summer squash or zucchini

4 chorizo sausages

2 tbls olive or avocado oil or ghee

1 small onion, diced

3 garlic cloves, minced

2 celery sticks, diced

1 tbls fresh thyme

Salt and pepper

Cashew Bechamel Sauce

Optional: edible flowers, cheese

Remove the sausages from the casing and saute until cook, using a wooden spoon to break up the meat. Remove from pan and set aside. Remove an extra grease from pan as well.

While the meat is cooking. Cut the squash in half lengwise and scoop out the insides (saving this for the stuffing), leaving just enough flesh for the squash to retain their shape.

Rub the squash with 1 tbls of oil, season well with salt and pepper. Grill (or roast) the squash until just fork tender.

Dice the onions and celery and mince the garlic. Also dice up insides of the squash.

Heat remaining oil over medium high heat, add the diced onions and celery. Cook for about 5 minutes just to soften. Add in the garlic and the diced squash and a good sprinkling of salt and pepper. Cook another 5 minutes until the squash is lightly sauted. Add back in the chorizo nd the fresh thyme and toss well. If the pan is super dry, add a couple tablespoons of water.  Taste and add additional salt and pepper as needed.

Place each squash on a platter and fill each with the chorizo filling.

Drizzle with my creamy , ‘cheesy’ Cashew Bechamel sauce. Top with edible flowers. Enjoy while warm.

Optional: Or top with a bit of cheese, then place under the oven broiler for a couple minutes to melt the cheese.

Garlic Cashew ‘Cheese’ Dip

Prep Time: 

Cook Time: 

Ingredients
Garlic Cashew Cheese Dip

2 garlic cloves
2 tbls lemon juice
2 tbls nutritional yeast
1 tsp apple cider vinegar
1/4 cup water~ more as needed
scant tsp salt
1 heaping cup cashews, soaked 2 hours

Directions
Soak cashew in water for up to 4 hours. Strain and rinse well.
Place all ingredients, except for cashews in a blender and blend until smooth.
Add the cashew and blend again until smooth. Add more water as needed to get the mixture to blend smooth.

Can use immediately but I find it best after chilling a few hours to a day.
*Add more water to turn this into a dressing, or less water if you want it to be a much thicker dip.