Homemade Electrolytes (variety)

Recipes from ChatGBT

Husband-Tested in Alice's Kitchen

It's extremely hot and humid right now and rather than buy expensive powdered electrolytes, I asked ChatGBT to come up with some recipes for homemade.  I've been making these to drink before and after our daily walks outside.

Basic Hydration Base
Great for replacing fluids after a workout or illness.
3 ½ cups water, 
½ tsp pink Himalayan or sea salt
2–3 Tbsp honey or sugar
¼ cup fresh lemon or lime juice.
Instructions: Whisk all ingredients together until the salt and honey dissolve completely

Quick, Affordable Homemade Electrolyte Drink 
3 ½ cups of water
½ teaspoon of unrefined sea salt or pink Himalayan salt
2 to 3 Tablespoons of raw honey, maple syrup, or sugar. 
Mix in ¼ cup of lemon, lime, or orange juice for flavor and extra potassium

Tropical Coconut Cooler
Coconut water provides a heavy dose of natural potassium and magnesium.
1 ½ cups unsweetened coconut water
½ cup fresh orange juice
2 Tbsp fresh lime juice
pinch of salt.
Instructions: Stir well in a tall glass and pour over ice. 

Green Apple Limeade
2 ½ cups coconut water (filtered water or decaf green tea can be used)
1 small green apple, cored and cubed
1 lime, juiced
¼ to ½ teaspoon salt
2 Tablespoons maple syrup

Citrus Maple Hydration Booster
3 cups filtered water
½ cup fresh-squeezed orange juice
2 tablespoons fresh lemon juice
¼ teaspoon fine unrefined sea salt or pink Himalayan salt
1 Tablespoon pure maple syrup
Instructions: Combine all ingredients in a large glass jar or pitcher. Shake or stir vigorously until the maple syrup and salt are fully integrated

Big Batch Pure Coconut & Date Hydrator (1 Gallon)
Since this recipe uses a high volume of coconut water, it is packed with potassium. Be sure to purchase 100% pure coconut water with no added sugars.
• 6 cups unsweetened, pure coconut water
• 9 cups filtered water
• 1 cup fresh-squeezed lime juice
• 1 ¼ teaspoons fine unrefined sea salt or pink Himalayan salt
• ¼ cup (4 tablespoons) date syrup
• Instructions: Pour 2 cups of the warm filtered water into your container first. Whisk in the salt and date syrup until completely dissolved. Pour in the remaining water, coconut water, and lime juice. Stir thoroughly.

Big Batch Citrus Maple Hydration Boost (1 Gallon)
This citrus-heavy blend freezes beautifully into popsicles or cubes and offers a crisp, refreshing flavor profile.
• 10 cups filtered water
• 2 cups fresh-squeezed orange juice
• ½ cup fresh lemon juice
• 1 ¼ teaspoons fine unrefined sea salt or pink Himalayan salt
• ¼ cup (4 tablespoons) pure maple syrup
• Instructions: In a large gallon pitcher or pot, combine all ingredients. Whisk vigorously for 1 to 2 minutes to ensure the maple syrup and salt are fully integrated with the water and juices.

Big Batch Whole Berry Hydrator (1 Gallon)
• 4 cups fresh strawberries, raspberries, or blackberries (or a mix)
• 10 cups filtered water (divided)
• ½ cup fresh lemon or lime juice
• 1 ¼ teaspoons fine unrefined sea salt or pink Himalayan salt
• ¼ cup (4 tablespoons) pure maple syrup or date syrup
Blender Instructions:
1. Blend the Fruit: Place your fresh berries into the high-speed blender jar along with 2 cups of the filtered water, the syrup, and the salt.
2. Liquefy: Run the blender on high speed for 60 to 90 seconds until the berries are completely liquefied into a smooth, frothy puree with no visible seeds or pulp chunks.
3. Combine: Pour the berry puree into your large gallon pitcher or storage container. Add the remaining 8 cups of water and the lemon/lime juice.
4. Stir: Give it a thorough stir to blend the puree completely into the water.

Strawberry-Pineapple Hydrator (1 Gallon)
• 2 cups fresh strawberries (hulled)
• 2 cups fresh pineapple chunks
• 10 cups filtered water (divided)
• ½ cup fresh lime juice
• 1 ¼ teaspoons fine unrefined sea salt or pink Himalayan salt
• ¼ cup (4 tablespoons) pure maple syrup
Blender Instructions: Place the strawberries, pineapple chunks, salt, maple syrup, and 2 cups of the water into your blender. Run on high for 60 to 90 seconds until perfectly smooth. Pour into your gallon jug, add the remaining 8 cups of water and the lime juice, and stir well. 

Blueberry-Peach Recovery Blend (1 Gallon)
• 2 cups fresh blueberries
• 2 cups fresh ripe peaches (pitted and sliced; leave the skin on for nutrients)
• 10 cups filtered water (divided)
• ½ cup fresh lemon juice
• 1 ¼ teaspoons fine unrefined sea salt or pink Himalayan salt
• ¼ cup (4 tablespoons) date syrup (the caramel notes of date syrup pair beautifully with peaches) 
Blender Instructions: Add the blueberries, peach slices, salt, date syrup, and 2 cups of water to the blender. Blend on high until completely liquefied. Pour into your gallon container, mix in the remaining 8 cups of water and the lemon juice, and stir

Strawberry-Basil Lime Hydration Fuel (1 Gallon).
• 4 cups fresh strawberries (hulled)
• 1 cup packed fresh basil leaves (stems removed)
• 10 cups filtered water (divided)
• ½ cup fresh-squeezed lime juice
• 1 ¼ teaspoons fine unrefined sea salt or pink Himalayan salt
• ¼ cup (4 tablespoons) pure maple syrup
Blender Instructions:
1. Place the strawberries, fresh basil leaves, salt, maple syrup, and 2 cups of the filtered water into your high-speed blender.
2. Blend on high for 60 to 90 seconds until the basil leaves are completely pulverized and the liquid is a vibrant, smooth red with no leafy flecks.
3. Pour the mixture into your gallon container, add the remaining 8 cups of water and the lime juice, and stir thoroughly before freezing.

Carrot Salad with Citrus Miso-Ginger Dressing

Makes 4 to 6 servings

Recipe from Dishing out Health 
Husband-Tested in Alice’s Kitchen

What a lovely crispy fresh-tasting salad!  I'm thinking this would be a nice dish to take to a party.  

 
Citrus Miso-Ginger Dressing
3 Tablespoon extra-virgin olive oil
¼ cup fresh orange juice (from 1 naval orange)
1 Tablespoon white miso paste
1 Tablespoon rice vinegar
2 teaspoons grated fresh ginger
1 garlic clove, grated or minced
1 teaspoon honey (I used maple syrup to keep it plant-based.)

Carrot Salad
1¼ lbs. large carrots (rainbow or all orange)
1 cup fresh cilantro leaves and tender stems, coarsely chopped (I think parsley would be a fine substitute.)
¼ cup chopped fresh mint leaves
¼ cup pomegranate arils or raisins or dried currants or dried cranberries
3 Tablespoons toasted sesame seeds

Instructions
Prepare dressing. In a large mixing bowl, combine all dressing ingredients Whisk well to combine. Set aside.
Shave carrots. Peel and discard the rough outer skin of carrots. Hold each carrot firmly by one end using a fork and use a vegetable peeler to shave long ribbons up and down the length of the carrot. Rotate the carrot as one side gets flat, and continue shaving until you reach the narrow core. (You can use what's left of the carrot in soups, stocks, or for snacking.) 
Add shaved carrots to the bowl of dressing and toss to combine.
Add remaining salad ingredients (cilantro, mint, pomegranate arils, and sesame seeds) and toss well to combine. Taste and season the salad with a pinch of salt, if desired. 

Notes
Store: Once assembled, the salad will keep in an airtight container in the refrigerator for up to 2 days. The carrots will continue to slightly soften, however the flavors will remain sharp. 
Dressing storage: If you choose to make the dressing in advance, it will keep for 5 days refrigerated. Give it a good shake or whisk before serving to refresh the flavors and emulsify the texture.

Nutrition
Serving: 1.25cups | Calories: 223kcal | Carbohydrates: 17g | Protein: 3.5g | Fat: 14.5g | Saturated Fat: 1.5g | Sodium: 263mg | Fiber: 5g | Sugar: 11g

Miso Orange Rice w/Tofu

Recipe from Julia Maiten
Husband-Tested in Alice’s Kitchen
Makes 2 generous servings 

I enjoy watching and learning from Julia Maiten’s fabulous YouTube channel.  This recipe came from an episode that she filmed while she was feeling under the weather.  The theme was nourish bowls. (This goes to show you that this recipe is super easy to make and nourishing since she prepared it while not feeling her best.) While watching this particular episode, I realized I had all the ingredients to make this quick dish.  I followed the recipe to the letter with two exceptions.  The original recipe called for two blocks of tofu.  I just used one block and it was plenty for two generous servings. I didn’t use leftover rice, but she did say that any grain would work in the recipe.  I had some leftover farro in the fridge and it worked perfectly fine. We thought this nourish bowl was quite yummy.  I think it will make a delicious addition to my lunchbox food prep rotation.

Miso Orange Sauce: 
1 teaspoon miso paste
Zest and juice from 1 large orange 
1 Tablespoon soy sauce
1 small clove of garlic, finely minced 
1 cm fresh ginger, grated or 1 heaping teaspoon minced ginger from a jar
1 Tablespoon toasted sesame oil

Salad:
1 block extra firm or super firm tofu, pressed
1¼ cabbage, thinly shredded
½ cucumber, cut on a bias
2 scallions, thinly sliced
Small handful of parsley, roughly chopped
About 2 cups cooked basmati rice or cooked farro or cooked quinoa (leftovers work well here)
Kosher salt, to taste 
Freshly ground pepper, to taste

Instructions:
Preheat the oven to 425F. Start by making the sauce. Mix together all of the ingredients in a small bowl or jar. 
Cube or tear the tofu and add to a baking dish along with about 1/3 of the sauce. Mix to combine, then bake at 425F for 20 minutes. 
In the meantime, prepare the vegetables: shred the cabbage and cut the cucumber, scallions and parsley. 
Once the tofu is crispy and golden brown, put the salad together in a large bowl: cabbage, cucumber, scallions, parsley, basmati rice, tofu and the remaining dressing.
Season to taste and enjoy.

Fizzy Cranberry Orange Mocktail (Non Alcoholic)

Recipe from Katy McAvoy

Husband-Tested in Alice’s Kitchen

Servings: 1 mocktail

What a fun way to enjoy the holidays by making this beautiful “mocktail” for your friends and family!  Children, designated drivers and those who prefer not to partake of alcohol will love it.  Make the Cranberry Orange Syrup** in advance and keep in the fridge until you’re ready to make the mocktail(s).  The syrup would make a lovely gift for friends who enjoy “mixing it up!”

Ingredients

1.5 to 2 oz Cranberry Orange Syrup** 

0.5 oz lemon juice, fresh squeezed

1.5 oz ginger beer

1.5 oz club soda, or sparkling water

Instructions

Place Cranberry Orange Syrup, lemon juice, ginger beer, and club soda into a glass filled with ice cubes.  

Gently stir to combine.

Notes: It’s especially festive to coat the rim of the glasses with orange juice, lemon juice or lime juice and dip the rims in turbinado sugar. You can do this in advance and keep the sugar-rimmed glasses in the refrigerator until time to make the mocktails.

You can also make ice cubes with cranberries or orange wedges or peels. They can be “suspended” inside by adding a berries, orange wedges or peels to ice cube trays filled with with water.  Freeze until completely solid.  

Calories: 170 calories per mocktail

**Cranberry Orange Syrup

Recipe from Katy McAvoy 

Husband-Tested in Alice’s Kitchen

Makes 12 ounces of syrup

Ingredients

½ cup cranberries, fresh or frozen

1 cup sugar

1 cup water

Juice from 1 medium orange

Peel from 1 medium orange

Instructions

Using a vegetable peeler, remove the skin from the outside of the orange. Try to get as little

of the white part (the pith) as possible.

Place cranberries, sugar, water, orange juice, and orange peels into a small pot over medium

heat.

Bring to a boil, reduce to a simmer, and cook for 10 minutes. Remove from heat.

Allow the mixture to cool for 10 minutes. Place a fine mesh sieve over a bowl and strain the

mixture through the sieve.

Discard the cranberries or remove the peels and use the remaining mixture as compote for

charcuterie.

Chill syrup completely before using. Store in the refrigerator for up to 2 weeks.

Calories: 1 ounce of syrup is 66 calories

Orange Spiced Overnight Oats

Recipe from Julia Maiten
Adapted and Husband-Tested in Alice’s Kitchen
Makes 4 generous servings

I’m loving Julia Maiten’s recipes.  This one is especially nice with fragrant hints of orange, fennel and cardamom.  The recipe makes a large batch* that can be stored in the fridge and portioned out in the morning and topped with all sorts of fruits, berries and/or nuts and seeds. Julia is in her early 20’s and a runner.  Her recipe states that this makes 2 portions*, but since I’m well past my 20’s and I prefer walking, this makes breakfast for me for several days. 

1 teaspoon fennel seeds
4 pods of cardamom
1 cup (110g) rolled oats
½ cup (55g) quick-cooking oats
2 Tablespoons chia seeds
½ teaspoon cinnamon
Pinch of Kosher or sea salt
Zest from 1 orange
Juice from 1 orange 
1½ cups (375ml) soy milk
14 oz. (400g) plant based yogurt (I used Homemade Instant Pot Cashew Yogurt.)
Maple syrup, to taste

Topping Ideas: fresh or dried apricots, fresh or frozen blueberries, toasted macadamias or walnuts, flakey sea salt, extra plant-based milk, fresh chopped apple, maple syrup, sliced banana

Directions: Add the fennel seeds and shelled cardamom seeds into a small dry skillet and toast until fragrant. 
Grind using a mortar & pestle or spice grinder.
Into a large bowl, add the spices along with the remaining ingredients and mix well. 
Allow to chill for at least 1 hour.  
When ready to serve, portion out into bowls and add toppings as desired.

Spiced Maple Bourbon Fizz

Recipe from Half-Baked Harvest (Tieghan Gerard)

Husband-Tested in Alice’s Kitchen
Makes 1 cocktail

We thought this cocktail was just delightful and perfect for the holiday season.  To make this easy for a small party, make the syrup a few days in advance.  Juice some lemons and store the juice and the syrup in the fridge.  Slice up an orange a day in advance as well for garnish.

Spiced Maple Syrup
(Makes enough for 6 drinks)
½ cup water
½ cup maple syrup
2 cinnamon sticks
1 Tablespoon cardamon pods
1 star anise
1-inch fresh ginger, sliced
Zest of 1 orange

In a medium pot, bring the water, maple syrup, cinnamon, cardamon, star anise, and ginger slices to a boil. Boil for 3 minutes.  Stir in the orange zest.  Let cool, then strain the syrup into a glass jar.  This syrup makes enough for 6 drinks.  It can be made in advance and stored in the fridge until needed.

Maple Bourbon Fizz
(Makes one cocktail.)
1 ½ oz. (3 Tablespoons) bourbon
1 oz. (2 Tablespoons) lemon juice
1-2 dashes orange bitters
1 oz. (2 Tablespoons) Spiced Maple Syrup
Champagne, for topping

In a cocktail shaker, combine 2 Tablespoons Spiced Maple syrup, the bourbon, the and orange bitters.  Add a few cubes of ice and shake.  Pour into a glass.  Top off with a bit of champagne.  Garnish with an orange slice or wedge and star anise, if desired.  

Pickled Prunes

Recipe from Hard Like Armour via Food52

Husband-Tested in Alice’s Kitchen
Makes 1 quart

I think these are just the cat’s meow.  They are so easy to make and can be served on their own or would be excellent with a dollop of mascarpone, a soft tangy cheese or over ice cream, as a salad component or with oatmeal, or as an accompaniment to roast pork, if you’re a meat eater.  Make a couple of jars and then keep one for yourself to serve on a party platter and then give the other as a hostess gift.

1 cup red wine vinegar
12 (2-inch) strips orange peel 
1/2 cup freshly squeezed orange juice
1 cup sugar
2 teaspoons cardamom seeds
1/2 teaspoon coriander seeds
1/2 teaspoon pink peppercorns
1/2 3" stick cinnamon, broken in half
1 pound pitted prunes
2 teaspoons orange blossom water (A reviewer suggested using Cointreau.)
Combine vinegar, orange peel and juice, sugar and spices in medium-sized saucepan and bring to a boil over medium-high heat. Once it's at a boil, add the prunes and decrease heat to medium-low. Simmer for 15 to 20 minutes, until soft, but not falling apart.
Remove the prunes & orange peel to quart jar (or other suitable container) using a slotted spoon. If you like, return the syrup to the heat, and reduce for several minutes until fairly thick. Stir in the orange blossom water. Pour the syrup over the prunes, stir to mix well and cool to room temperature. Once cool, cover and refrigerate. These taste best after a minimum of 8 hours in the fridge, and should last for 2 weeks.

Notes: Here are some serving suggestions from reviewers of this recipe: 
• Spread a toasted baguette slice with a mild blue cheese and then top it with a prune and a drizzle of syrup.
• Serve as a part of a cheese plate. 
• Cut up into salads. 
• The sauce from the prunes is delicious mixed into salad dressings. 
• Drizzle over ice cream.
• Use the prune syrup in bubbly water with lemon juice as a soda, too.
• Really, really yummy with lightly sweetened goat cheese followed with a chaser slice of cold crisp apple.
• Spoon them over Greek yogurt and top them with almonds for an amazing take-to-work lunch. 

Blood Orange Cranberry Fall Spiced Sangria

Recipe from Ansley Beutler of The Fit Peach

Husband-Tested in Alice's Kitchen

Makes 6-8 servings

This festive and delicious punch is perfect for all fall and winter holiday parties.  The best thing about it is that it can and should be made up to three days in advance for the best flavor.  Come party time, just add ice to the glasses, ladle in the sangria and garnish.  

For the Cranberry Reduction

2 cups cranberries

3 Tablespoons maple syrup (agave syrup, honey, or sugar will also work)

1/2 cup water

For the Sangria

2/3 cup blood orange juice (approx. 2-3 large blood oranges)

3 blood oranges, sliced (Set aside one slice for rimming glasses.)

2 cups cranberries

3 cinnamon sticks

fresh rosemary

1 bottle white wine (Pinot Grigio, Chardonnay, Sauvignon Blanc, etc.)

2 cups ginger beer

3 shots brandy (I used cognac.)

For the Cinnamon Sugar Rim

3 Tablespoons coconut sugar

2 teaspoons ground cinnamon

1 slice blood orange

To Garnish

cinnamon sticks

fresh rosemary 

star anise

Instructions

Add the cranberries, agave syrup, and water to a small pot and bring to a simmer on the stove over medium heat.  The cranberries should begin to pop open and become soft.

Let mixture simmer for 2 minutes then remove from heat to cool.  The mixture will thicken up during this time.

While the reduction is cooling, juice the oranges and slice the remaining into small pieces.

Once cooled, spoon the reduction into the bottom of a large pitcher.  Add the orange juice, orange slices, cranberries, cinnamon sticks, and rosemary on top.

Pour the wine over top followed by the ginger beer and brandy.  Mix with a long cocktail stirrer to incorporate the cranberry reduction at the bottom.  The color should turn a darker red.  Let the sangria sit in the fridge for at least 2 hours to soak up the flavors

When ready to serve, prepare the cinnamon sugar rim mixture on a small plate.  Us an extra orange rind and run it along the rim of a cocktail glass (hold the glass upside down to prevent the juice from dripping down the sides of the glass).  Dip the rim of the glass into the cinnamon mixture to coat

Use a ladle to serve the sangria into cocktail glasses.  Make sure to grab some of the fruit.  Garnish with extra cinnamon sticks or rosemary or star anise if desired.

The sangria will keep (and get better with time) in the fridge for up to 3 days.

Almond, Prune and Apricot Breakfast Bars (Gluten-Free)

Recipe from The Bojon Gourmet adapted from The Smitten Kitchen Cookbook

Husband-Tested in Alice's Kitchen

Makes 12 bars

While these were named breakfast bars, I think they make a much better snack or lunchbox addition or even a lovely gift for a favorite friend.  We loved everything about these bars.  The texture is tender and chewy with a bit of crunch.  The sweetness is the right amount, due to the dried fruit and the bit of honey.  And there's a little kiss of almond and orange.   

1/2 teaspoon zest 

3 Tablespoons fresh orange juice

1/2 cup dried apricots, chopped

1/2 cup prunes, chopped

2/3 cup sliced almonds, plus a few extra for the top

1 1/2 cups quick oats

2 Tablespoons ground flax seed 

2 Tablespoons oat flour

1/2 teaspoon fine sea salt

1/4 ground cinnamon

1/4 cup plus 2 Tablespoons almond butter

1/4 cup olive oil

1/4 cup honey (One of the original recipe reviewers replaced the honey with maple syrup, which would make these vegan.)

1/4 teaspoon almond extract

Preheat the oven to 325F.  Line the bottom and sides of an 8" X 8" square baking pan with parchment paper and set aside.

Place the chopped dried fruit in a heat proof bowl.  Put the orange juice in a small saucepan and bring to a bare simmer over a medium flame.  Pour the hot orange juice over the dried prunes and dried apricots, stirring a bit.  Set this aside.

Spread the sliced almonds on a baking sheet and toast in the oven until fragrant, about 5 minutes.  Put the sliced almonds in a large bowl along with the oats, ground flax, the oat flour, salt and cinnamon.

In another bowl, put the orange zest, add the almond butter, olive oil, honey and almond extract and whisk to combine.

Add the almond butter mixture and the dried fruit mixture to the oat mixture and stir until well combined.

Scrape the mixture into the lined baking pan.  Use moistened fingers to press it firmly and evenly into the pan.  Sprinkle with the extra almond slices and press them in a bit.

Bake until the top is golden, about 25-30 minutes.  Place the pan on a cooling rack and allow to cool completely before removing with the parchment paper "handles" to a cutting board.  Use a sharp large chef's knife to cut the bar into 12 pieces.

The bars will keep well in an airtight container at room temperature for up to a week.

Nutritional Information: (1 of 12 bars) 222 calories; 25 g carbohydrates; 5 g protein; 13 g fat; 1 g saturated fat; 99 mg sodium; 274 mg potassium; 4 g fiber; 12 g sugars; 255 IU vitamin A; 1.7 mg vitamin C; 54 mg calcium; 1.4 mg iron

Orange Chocolate Pots (Vegan)

Recipe from Good Eatings

Husband-Tested in Alice's Kitchen

Makes 2 generous servings

Well, Good Eatings has done it again.  I mean to say that every recipe I've tried from Malin Nilsson's YouTube channel and website has been excellent and this particular one did not disappoint.  I've learned so much from her about vegan cooking.  This recipe was part of a Valentine's Day menu she created.  I didn't serve it for the big day, but I did serve it in February when we were all snowed in and in much need of a pick-me-up treat.  Now, about the dessert.  It's tremendously easy to make using only a few ingredients and can be prepared well in advance, perfect for a dinner party.  It's smooth, rich and chocolatey with a nice hit of orange. My husband thought it tasted very close to the Chocolate Mousse I've made in the past.  But this delectable version uses no eggs and is a bit more healthful.  To make it creamy, it's made with silken tofu.  It's sweetened with just a touch of maple syrup.  The only other ingredients are just a bit of orange zest, orange juice, a pinch of salt and, of course, dark chocolate.  Be sure to use vegan chocolate if you wish to make this 100% vegan.

175 grams or 6 ounces silken tofu (I used Organic 365 brand from Whole Foods.)

2 1/2 Tablespoons real maple syrup

1/4 teaspoon fresh orange zest

1 Tablespoon fresh orange juice

100 grams or 3 1/2 ounces dark chocolate

Pinch of salt

Optional: (for serving)

Toasted Pistachios, finely chopped; Orange Zest; Pomegranate Kernels; and/or Freeze-Dried Raspberries, crushed; Whipped Coconut Cream or other vegan cream

Place the silken tofu, maple syrup, orange zest, orange juice and a pinch of salt in a food processor with a "S" blade.  Blend until smooth.  Set aside.  Melt the chocolate either in the microwave or on top of the stove*.  Add the melted chocolate to the tofu mixture and process until the chocolate is completely incorporated.  You may need to stop the machine and use a spatula to scrape down the sides of the bowl.  Pour the chocolate mixture into two serving bowls.  Chill for at least an hour or up to 24 hours.  

Notes: When you are ready to serve, add whatever toppings you like.  I think any toasted nuts besides pistachios such as hazelnuts, pecans, almonds would make lovely substitutions. When I took the above photo, I had forgotten to sprinkle on the extra orange zest that I had, but it does make a nice addition to the toppings, especially because it gives a little hint of what's to come :-)

Greens and Grains Salad with Citrus-Date Vinaigrette (Vegan)

Recipe from Rainbow Plant Life (Nisha Vora)

Husband-Tested in Alice’s Kitchen

Makes 4 side salads or 2 generous main dish salads

When I watched this video about making salads, this salad stood out to me to test.  The ingredients reminded me of the fabulous salads we enjoyed while on vacation several years ago in the Netherlands.  Their salads always seemed to include grains or legumes and lots of fresh herbs.  Though this salad takes some preparing, most of the steps can be done in advance (prepping the greens, cooking the farro, roasting the beets, toasting the nuts, and making the vinaigrette) and, oh, Lordy!, is it totally worth the effort.  I couldn’t stop saying “mmmm” with every bite.  I can’t describe the complex flavors, but I will say, don’t leave any ingredients out.  They each play an important role in making this salad one you won’t forget.  Invite your favorite people over and treat them to this delish salad.

Arugula or Arugula and Baby Greens Mix, washed and spun dry

4 Medium Beets, roasted*, peeled and cut into small cubes

1 cup uncooked Farro, prepared*, directions below

Citrus-Date Vinaigrette (Recipe follows)

1/3 cup Walnuts or Pine Nuts, toasted*

1 Fennel Bulb, very thinly sliced (Save the fronds for this salad.)

1 Avocado, peeled, pitted, and chopped

2-3 sprigs Fresh Flat-Leaf Parsley, chopped

2-3 sprigs Fresh Dill, chopped

2-3 sprigs Fresh Fennel Fronds, chopped

Begin making the salad components in advance.  Wash and spin dry the arugula and greens.  Place them in a container covered with a dry towel or paper towel and then the container lid.  Put the container in the fridge crisper drawer to keep them fresh until you are ready to toss the salad.  Roast the beets.* When they are cool enough to handle, peel them and cut them into small cubes.  Place them in a container with a lid and into the fridge until they are needed.  Cook the farro.* Allow the farro to cool to room temperature and place it in an airtight container in the fridge until needed.  Toast the walnuts or pine nuts.* Once they are cooled, place them in a jar with a lid and store in the fridge or counter until needed.

When you are ready to assemble the salad, slice the fennel very thinly. (This should be done at the last minute because fennel will turn brown fairly quickly.) Set aside. Cut open the avocado and remove the pit.  Using a knife, cut into the flesh in a crisscross pattern and then use a spoon to scoop out the small cubes of avocado.  Set aside.  Chop up the herbs and fennel fronds. 

In a large serving bowl, layer the arugula and greens and the cooked farro.  Top with the sliced fennel, roasted beets, toasted nuts, avocado, chopped herbs and fennel fronds.  Drizzle on the Citrus-Date Vinaigrette and toss to combine.  Serve.

*Toasting Walnuts or Pine Nuts: Heat a skillet over medium heat. Add the nuts in a single layer, stirring frequently until browned and fragrant, about 5 minutes.

Citrus-Date Vinaigrette: (makes about ½ cup)

2 Medjool dates (soaked in warm water for 5-10 minutes until very soft, then drain) pitted

3 Tablespoons extra virgin olive oil

3 Tablespoons fresh lemon juice

1 Tablespoon fresh orange juice

1 ½ teaspoons Dijon mustard (or whole-grain mustard)

½ teaspoon ground cumin

½ teaspoon paprika

¼ teaspoon ground coriander

¼ teaspoon sea salt, plus more to taste

Freshly ground black pepper, to taste

Water, as needed (I used about 2 Tablespoons)

Add all the ingredients to a high speed blender. Blend for a few minutes, drizzle in water until the desired consistency.  Season to taste.  Store in the fridge in a lidded jar for a few days.

*Roasting Beets:

Preheat the oven to 425F.  Trim off the greens and most of the stalks, leaving some stalk intact to prevent the beets from “bleeding.”  (If the beet greens are fresh, you can use them as salad greens or you can steam or sauté them.) Do not trim the root “tails” because they help keep the beets juicy. Wash and scrub the beets clean.  Lightly rub the beets with olive oil and sprinkle with salt and freshly ground pepper.  Place the beets in an ovenproof casserole-style baking dish and cover.  Roast for 45-90 minutes, depending on the size of the beets, or until fork-tender.  When the beets are cool enough to handle, run them under cool water and peel off the skins while wearing rubber gloves so your hands don’t turn pink/red.  Store the beets in an air-tight container in the fridge for up to 5 days.

*To Cook Farro: (I usually toast the farro in a dry skillet and then soak them in the cooking water for an hour before cooking in my rice cooker using the brown rice setting. No draining or drying needed. 1 cup farro; 1½ cups water; Pinch of salt; 1 Tablespoon olive oil.) If you don’t have a rice cooker, you can cook them on the stove top. (I’ve not tested this method.) Bring 2 ½ cups water to a boil and season well with salt.  Add the farro.  Reduce the heat to a simmer and cook until tender, yet chewy, about 15-20 minutes for pearled farro; 20-30 minutes for semi-pearled farro. Drain in a sieve and spread the farro out on a pan to dry.

Double Chocolate Orange Banana Muffins (Vegan)

Recipe from Plant-Powered Families by Dreena Burton

Husband-Tested in Alice’s Kitchen

Makes 12 standard size muffins

These turned out way better than I anticipated.  The chocolate-orange combo is a match made in heaven.  The muffins were perfectly moist with a lovely crumb.  I love that they are made with whole-grain spelt flour, and sweetened, not with refined, processed sugar, but with ripe bananas and maple syrup.  Make a batch on the weekend and enjoy these throughout the week for a mid-day pick-me-up.

1½ cups whole-grain spelt flour

½ cup almond flour

¼ cocoa powder (I used dark chocolate cocoa powder.)

2 teaspoons fresh orange zest (from 1 large or 2 small oranges)

¼ rounded teaspoon sea salt

1 ½ teaspoons baking powder

¼ teaspoon baking soda

1 cup pureed overripe banana* (about 2 large bananas)

½ cup freshly squeezed orange juice** (from 1 large or 2 small oranges)

½ cup pure maple syrup

2 teaspoons vanilla extract

¼ cup non-dairy mini or regular chocolate chips (I used bittersweet mini chips.)

Preheat the oven to 350F.  Line a muffin tin with cupcake liners.  (I always spray the liners with a bit of oil spray.) In a large bowl, whisk the flours, cocoa powder, orange zest, and sea salt.  Then sift in the baking powder and baking soda.  (The zest will be moist and will clump in the dry mix.  Use your fingers to rub the zest in so that it’s distributed evenly.) In a medium bowl, combine the pureed bananas, orange juice, maple syrup, and vanilla extract. Add the wet mixture to the dry mixture, then add the chocolate chips.  Stir through until just well combined without over mixing.  Ladle the batter into the cupcake liners and bake for 17-19 minutes or until a toothpick inserted in the center comes out clean.

Notes: To make a nut free version, substitute ½ cup oat flour for the almond flour.  They won’t be quite as moist, but will still have a lovely flavor and texture.  *Banana: If you have an immersion blender, puree about 2 large bananas in a deep, large cup, then measure to get your 1 cup needed.  If you are a little shy with the measure, use applesauce to make up the difference. Be sure the bananas are very ripe (black speckled.)

**Orange Juice: I was just shy of ½ cup of the orange juice, so I made up the difference with a bit of water.

Nutritional Information via CalorieKing app: (1 serving = 1 standard-sized muffin) 200 calories; 4.4 g fiber; 13.1 sugars; 5 g protein; 13.4 mg calcium; 201 mg potassium