Pizza Sauce v1.1

pizza sauce v1.1 vegan food spaghetti sauceWhat do you do when you have all the ingredients for hot sauce but you burned the roof of your mouth drinking hot tea too fast? Make pizza sauce! It is low calorie, raw, and healthy. It also makes a good spaghetti sauce.

 

Makes 12 half cups and 1/4 cup.

IngredientsItemsGramsCalories
Carrots500g205 cal.
Cilantro1 Bunch40g10 cal.
Garlic2 Cloves8.9 cal.
Tomatoes10789g142 cal.
Oregano Leaves Dried2 tbsp6g15.9 cal.
Mrs. Dash Lemon Pepper1/2 tbsp4.2g13 cal.

Directions:

Cilantro has to be chopped first or it will wrap around the blender blade.

  1. Remove carrot tops.
  2. Chop ingredients.
  3. First add cilantro, garlic, spices, and tomatoes and blend.
  4. Then add the other ingredients and blend.
  5. Place in air tight container and refrigerate.
  6. It will last at least 6 days.

 

Nutrition Facts
Serving Size 1/2 cup
Servings Per Container 12 half cups and 1/4 cup

Amount Per Serving
Calories 30 Calories from Fat 2.43
% Daily Value*
Total Fat 0.27g 0%
Saturated Fat 0.04g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 30.45mg 1%
Total Carbohydrate 6.60g 2%
Dietary Fiber 2.11g 8%
Sugars 3.39g
Protein 1.04g 2%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

NutrientAmount% DV
Water91.33 g
Monounsaturated Fat0.04 g
Polyunsaturated Fat0.11 g
B1 (Thiamine)0.05 mg4.3%
B2 (Riboflavin)0.04 mg3.4%
B3 (Niacin)0.78 mg4.9%
B5 (Pantothenic Acid)0.18 mg3.6%
B6 (Pyridoxine)0.12 mg6.8%
Folate19.32 mcg4.8%
Vitamin A6917.26 IU230.8%
Vitamin C11.39 mg12.7%
Vitamin E0.81 mg5.4%
Vitamin K21.24 mcg17.7%
Calcium31.57 mg2.4%
Copper0.07 mg7.2%
Iron0.60 mg3.3%
Magnesium13.96 mg3.3%
Manganese0.18 mg7.9%
Phosphorus30.84 mg2.5%
Potassium285.34 mg6.1%
Selenium0.19 mcg0.4%
Zinc0.23 mg2.1%
cronometer.com pizza sauce v1.1 nutrient breakdown
Pizza Sauce v1.1 Nutrient Breakdown from Cronometer.com.
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Beets’ Blood Hot Sauce Salsa v1.0

beets' blood hot sauce salsa red purpleI love the taste of sugar but I hate added sugar. In nature sugar is only contained in foods that are healthy like beets. If you like sugar my Beets’ Blood Hot Sauce provides plenty of sugar with a spicy flavor. Also did I mention that it is low sodium and low calorie?

beets' blood hot sauce vampire male man human undead blood on chin

Makes 12 half cups.

IngredientsItemsGramsCalories
Beets, Red (purple)3-4 Medium Beets476g204.7 cal.
Cilantro2 Bunches126g29 cal.
Garlic2 Cloves8.9 cal.
Tomatoes10789g142 cal.
Jalapeno with seeds1 large or 3 Fresno Chili Peppers (red)12.2 cal.
Cayenne Pepper 3 tbsp50.6 cal.

Directions:

  1. Remove beet tops and tails.
  2. Chop ingredients.
  3. Mix in blender or food processor.
  4. Place in air tight container and refrigerate.
  5. It should last at least 6 days.

 

Nutrition Facts
Serving Size 0.5 cups
Servings Per Container 12

Amount Per Serving
Calories 37.3 Calories from Fat 4.5
% Daily Value*
Total Fat 0.5g 1%
Saturated Fat 0.1g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 39.6mg 2%
Total Carbohydrate 7.9g 3%
Dietary Fiber 2.7g 11%
Sugars 4.8g
Protein 1.7g 3%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

NutrientAmount% DV
Water110.18 g7.3%
Monounsaturated Fat0.10 g
Polyunsaturated Fat0.20 g
B1 (Thiamine)0.05 mg3.3%
B2 (Riboflavin)0.06 mg3.4%
B3 (Niacin)0.80 mg4.0%
B5 (Pantothenic Acid)0.20 mg2.0%
B6 (Pyridoxine)0.15 mg7.5%
Folate61.98 mcg15.5%
Vitamin A1858.48 IU37.2%
Vitamin C19.11 mg31.8%
Vitamin E1.16 mg5.8%
Vitamin K39.54 mcg49.4%
Calcium23.24 mg2.3%
Copper0.10 mg5.0%
Iron0.80 mg4.4%
Magnesium21.75 mg5.4%
Manganese0.29 mg14.6%
Phosphorus42.24 mg4.2%
Potassium376.83 mg10.8%
Selenium0.58 mcg0.8%
Zinc0.35 mg2.3%
cronometer.com beets blood hot sauce salsa v1.0 nutrient breakdown
Beets’ Blood Hot Sauce Salsa v1.0 Nutrient Breakdown from Cronometer.com.
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Black Rice 40% Reduced Arsenic v1.0

black rice dry uncookedTo reduce the arsenic content of rice boil it like pasta. This will reduce the arsenic content by about 40% but it also reduces the vitamin content by 50%. This cooking method was tested using whole-grain brown rice but it can be applied to other whole-grain rices of color like wild rice, red rice, and black rice. You could do this with white rice but it will remove all the vitamins and nutrients.

Makes 3 cups.

IngredientsAmountGramsCalories
Water6 cups0
Black Rice1 cup165 g (dry)600

1 cup black rice
6 cups water

Directions:

  1. Use 6 parts water to 1 part rice.
  2. Add 1 cup of rice and 6 cups of water to a pot.
  3. Bring to a boil over high heat.
  4. Cover, reduce heat, and simmer for 30 minutes.
  5. Drain the water and serve.
Nutrition Facts
Serving Size 1 cup (cooked), 165g (cooked)
Servings Per Container 3

Amount Per Serving
Calories 200 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0.4g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 43g 14%
Dietary Fiber 3g 12%
Sugars 1g
Protein 6g 12%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
NutrientAmount
Polyunsaturated Fat0.60 g
Monounsaturated Fat0.61 g
Potassium87.50 mg
Iron2%
Vitamin E0.7%
Thiamine9.7%
Riboflavin3.2%
Niacin10.6%
Vitamin B65.1%
Folic Acid / Folate1.9%
Pantothenic Acid1.6%
Manganese60%
Phosphorus10%
Selenium2.1%
Magnesium10%
Zinc4%
black rice 40 percent reduced arsenic from cronometer.com
Black Rice 40% Reduced Arsenic v1.0 Nutrient Breakdown from Cronometer.com.

 

 

 

 

 

 

See Rice Contains Arsenic for more information.

Sources:

How to Cook Rice to Lower Arsenic Levels (video)

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Salsa Verde, Green Salsa, Hot Sauce v1.0

 

salsa verde green salsa green hot sauce up close imageThis is my recipe for Salsa Verde or Green Salsa. It looks like more of a dark green because of the cayenne pepper. To avoid this just use a couple more jalapenos instead of cayenne pepper. I like red cayenne pepper and will not make salsa without it. Enjoy.

 

Makes 11 half cups.

IngredientsAmountGramsCalories
Tomatillos8512g163.84 cal.
Celery204g32.64 cal.
Cucumber1402g60.3 cal.
Lime260g18 cal.
Jalapeno146g13.34 cal.
Cayenne Pepper3 TBSP15g50.57 cal.
Cilantro, Fresh2 Bunches125g28.75 cal.
Garlic, Fresh4 small cloves10g17.88 cal.
Green Onion, Scallion36g11.52 cal.

Directions:

Cut the peel from the limes or leave it on.

Mix ingredients in food processor or blender.

 

Nutrition Facts
Serving Size 0.5 cups
Servings Per Container 11

Amount Per Serving
Calories 36.07 Calories from Fat 8.01
% Daily Value*
Total Fat 0.89g 1%
Saturated Fat 0.15g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 22.64mg 1%
Total Carbohydrate 7.28g 2%
Dietary Fiber 2.69g 11%
Sugars 3.29g
Protein 1.44g 3%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
NutrientAmount
Potassium344.35mg
Vitamin A32.5%
Vitamin C31.2%
Calcium3.3%
Iron4.7%
Vitamin E5.6%
Thiamine3.6%
Riboflavin4.8%
Niacin6.5%
Vitamin B67.3%
Manganese11.4%
Phosphorus4.6%
Copper5%
Magnesium5.8%
Zinc2.2%
cronometer.com salsa verde green hot sauce nutrient breakdown
Salsa Verde, Green Salsa, Hot Sauce v1.0 Nutrient Breakdown from Cronometer.com
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Chocolate Melon

I like melon. Now I love chocolate melon!  I eat about 4 lbs. of it every day. This golden honeydew melon / canary melon was ripened outside the refrigerator for a couple of weeks until it got moldy. This method works well for ripening a papaya but I had never tried it with a melon before. This will not work with watermelon. I have tried ripening a watermelon over a period of 6 weeks. Watermelon just gets mushy, slimy and loses flavor as it ages. Watermelon usually does not get moldy on the outside either.

chocolate melon golden honeydew melon canary melon has changed color from white to orange
Golden Honeydew Melon / Canary Melon, Normally they have white flesh but since this one was allowed to fully ripen (off the vine) the flesh has turned orange.

Chocolate Melon Recipe

How to make a melon such as cantaloupe, summer kiss, sugar kissmelorange, honeydew, golden honeydew, canary taste like chocolate.

I have been successful using the following melons with this recipe:

Golden Honeydew, Canary
Melorange
Summer Kiss
Sugar Kiss

1. Instructions for each melon type:

Summer Kiss, Sugar Kiss, Melorange –

These melons are very easy to use with this recipe. Ripen on the counter for 1-2 days until soft. You should be able to press in on it with your finger. Then refrigerate for 1-2 days. Melon will be almost liquid and will drip when you cut into it. Do not let it get moldy. Summer Kiss melons will turn from green to orange when using this recipe.

Golden Honeydew, Canary –

Allow to ripen outside the refrigerator for a couple of weeks until it gets brown and mushy on the ends then refrigerate for a few days. The picture above shows a Golden Honeydew, Canary melon that has turned from white to orange. It is not a cantaloupe.

Cantaloupe –

I have tried this several times with a cantaloupe but I am unable to produce positive results. The cantaloupe ends up being moldy on one side and firm on the other. The moldy side has no flavor and has to be removed. I will keep trying though since this melon ripens fast and is easiest to find.

Honeydew Melon –

I cut one open that had a little mold on one end. Inside where the mold was it had turned brown so I removed that part. It did not seem like it was any sweeter. It took about 6 weeks to develop mold outside the refrigerator.

2. Wash off any mold and then cut off the skin and any parts that don’t taste or look right. Note the inside of a golden honeydew / canary will turn from white to orange.

3. Remove seeds and cut into cubes.

4. Freeze the melon cubes for about 24 hours this should increase the flavor and make the melon last longer. The freezing process will also make the melon go from extremely mushy to very firm.

5. Eat the Chocolate Melon.

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Vegan Whole Wheat Bread v3.0

Vegan Whole Wheat Bread v3.0 is a vegan bread that is made in a bread machine and contains no added salt or sugar.

IngredientsAmountCalories
Water10 oz.0 cal.
Whole Wheat Flour3 cups1200 cal.
Wheat Gluten2 TBSP60 cal.
Dry Yeast1.75 tsp20 cal.

*This bread will not rise as much since it contains no added salt and sugar but it is only about a 0.5 – 1 inch difference compared to bread that contains salt and sugar.

Directions:

  1. Follow the directions for Wheat Bread in your bread machine manual.
Nutrition Facts
Serving Size 30g
Servings Per Container 21.93

Amount Per Serving
Calories 58.37 Calories from Fat 2.61
% Daily Value*
Total Fat 0.29g 0%
Saturated Fat 0.0045g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 0.17mg 0%
Total Carbohydrate 11.02g 4%
Dietary Fiber 2.24g 9%
Sugars 0g
Protein 2.30g 5%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
NutrientAmount
Calcium0.101%
Iron3.294%
Thiamine5.471%
Riboflavin1.094%
Niacin4.377%
Folic Acid / Folate2.188%

 

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Vegan Microwave Oatmeal

Vegan Microwave Oatmeal is a great way to start the day.

Makes 1 serving.

IngredientsAmountCaloriesProtein
Water8 cups0 cal.
MAJU's Spirulina Powder1 TBSP + 1 tsp60 cal.8g
Nutiva Hemp Protein Powder1/4 cup120 cal.20g
Viva Labs Cacao Powder1/2 cup192 cal.8g
Total372 cal.36g

 

Directions:

  1. Mix oatmeal and water in a deep bowl.
  2. Set microwave for 50% power and cook for 5 minutes.
  3. Mix cinnamon and spirulina with oatmeal.
  4. Add up to 92 calories of fruit, grains, nuts, and seeds.

 

Nutrition Facts
Serving Size 1 bowl
Servings Per Container 1

Amount Per Serving
Calories 188 Calories from Fat 28.98
% Daily Value*
Total Fat 3.22g 5%
Saturated Fat 0.5g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 3.1mg 0%
Total Carbohydrate 33.7g 11%
Dietary Fiber 4.6g 18%
Sugars 1.0425g
Protein 6.1g 12%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
NutrientAmount
Polyunsaturated Fat0.5
Potassium161.67mg.
Vitamin A10%
Calcium2%
Iron9.71%
Magnesium10%
Zinc4.17%

 

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Watermelon Jam v1.0

This is an easy to make watermelon jam. All you need is chia seeds and a fork.

watermelon jam v1.0 on wheat toast watermelon jam v1.0 on wheat toast closer

Makes 1 cup, 16 TBSP.

IngredientsAmountGramsCalories
Chia Seeds2 TBSP28g139 cal.
Watermelon2 cups264g80 cal.

Directions:

  1. Cut watermelon into very small pieces.
  2. Mash with a fork and keep cutting if necessary.
  3. Put in air tight container and stir in Chia Seeds.
  4. Refrigerate for several hours.

 

Nutrition Facts
Serving Size 1 TBSP
Servings Per Container 16

Amount Per Serving
Calories 13.7 Calories from Fat 5.13
% Daily Value*
Total Fat 0.57g 1%
Saturated Fat 0.06g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 0.4mg 0%
Total Carbohydrate 2g 1%
Dietary Fiber 0.7g 3%
Sugars 1.172g
Protein 0.39g 1%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
NutrientAmount
Polyunsaturated Fat0.43g
Monounsaturated Fat0.05g
Potassium25.7mg
Vitamin A2%
Vitamin C2%
Calcium1%
Iron1%
Thiamine1%
Niacin1%
Vitamin B61%
Manganese3%
Phosphorus2%
Copper1%
Selenium2%
Magnesium2%
Zinc1%

 

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Easy Hot Sauce v1.0

Easy Hot Sauce is very easy to make. For a healthier alternative use fresh organic tomatoes instead of V8 Juice.

easy hot sauce

Makes 0.5 cups.

Ingredients:

IngredientsAmountCalories
Black Pepper1/8 tsp0.9 cal.
Cayenne Pepper1 tsp6 cal.
Salt Substitute1/8 tsp1 cal.
Turmeric1/8 tsp1.5 cal.
V8 Juice Low Sodium0.5 cup34.4 cal.

 

Directions:

  1. Mix ingredients in a bowl.
Nutrition Facts
Serving Size 0.5 cup
Servings Per Container 1

Amount Per Serving
Calories 43.8 Calories from Fat 2.934
% Daily Value*
Total Fat 0.326g 1%
Saturated Fat 0.113g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 71mg 3%
Total Carbohydrate 8.282g 3%
Dietary Fiber 1.565g 6%
Sugars 3.713g
Protein 1.226g 2%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
NutrientAmount
Polyunsaturated Fat0.2g
Potassium519.25mg
Vitamin A35%
Vitamin C62%
Calcium1%
Iron2%

 

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Mixed Fruit Marmalade v1.0

My Mixed Fruit Marmalade is easy to make and tastes great. For an even easier recipe check out my Banana Jam recipe.

mixed fruit marmalade on wheat toast mixed fruit marmalade on wheat toast

Makes 1.75 cups, 28 TBSP.

IngredientsAmountGramsCalories
Apples3/4 cup90g47 cal.
Chia Seeds2 TBSP28g, 1oz.139 cal.
Grapefruit1/2 cup75g24 cal.
Oranges1/2 cup122g57 cal.
Peaches1/2 cup80g31 cal.
Plums1/4 cup41g19 cal.
Watermelon1/2 cup66g23 cal.

Directions:

  1. Cut fruit into very small pieces.
  2. Mash fruit with a fork and keep cutting if necessary.
  3. Put in air tight container and stir in Chia Seeds.
  4. Refrigerate.
Nutrition Facts
Serving Size 1 TBSP
Servings Per Container 28

Amount Per Serving
Calories 12.14 Calories from Fat 3.06
% Daily Value*
Total Fat 0.34g 1%
Saturated Fat 0.04g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 0.2mg 0%
Total Carbohydrate 2.2g 1%
Dietary Fiber 0.6g 2%
Sugars 1.405g
Protein 0.28g 1%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

NutrientAmount
Polyunsaturated Fat0.24g
Monounsaturated Fat0.3g
Potassium29.53mg
Vitamin A1.28%
Vitamin C6.53%
Calcium0.89%
Iron0.57%
Vitamin E0.25%
Thiamine0.89%
Riboflavin0.39%
Niacin0.75%
Vitamin B60.39%
Manganese1.67%
Phosphorus1.14%
Copper0.85%
Selenium0.82%
Magnesium1.25%
Zinc0.39%
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