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Parsnip Carrot Patties September 21, 2014

Flavorful and super healthy packages of beta carotene, these bright patties have a hint of natural sweetness and are a great autumn mini dish.IMG_9408e

Quantity: 12

Size: Regular

Nut-Free

Ingredients:

1 pound parsnips, peeled and cut into large chunks

2 carrots, peeled and cut into large chunks

3 tablespoons olive, canola or safflower oil

1 small white onion, thinly sliced

3 tablespoons chopped scallions, mainly white and light green parts

1/3 cup brown rice flour

2 tablespoons water

3/4 teaspoon sea salt

1/8 teaspoon black pepper

Extra virgin olive oil for brushing

Directions:

Preheat the oven to 375 degrees F and oil a regular 12-muffin pan. Bring a large pot of water to a boil. Boil the parsnips and carrots for 10 minutes. Drain, remove and shred or pulse in a food processor until very small pieces form.

Sauté the onion in the oil until lightly browned. Add the scallions and cook another minute. Place the contents of the pan in a large bowl. Add the parsnip/carrot mixture to the onion mixture. Add in the flour, water, salt and pepper and mix until well combined. Press the mixture into the pan and drizzle or brush with 1/4 teaspoon olive oil. Bake 25 minutes or until lightly browned. Serve warm.

Enjoy!

Love,

Sharon

www.sweetutopia.com

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Artichoke Rice Tarts

I’m crazy about delectable, healthful artichokes. These tarts really showcase them in moist and flavorful little packages.

IMG_9015

Quantity: 12

Size: Regular

Nut-Free

Ingredients:

2 tablespoons olive, canola or safflower oil

1 small onion, chopped finely

1 large clove garlic, minced

2 cups cooked brown rice

3/4 teaspoon salt

3/4 teaspoon dried basil

1/8 teaspoon black pepper

1/2 cup nondairy cream cheese

1/3 cup vegetable broth

1 tablespoon vegan Parmesan

1 cup drained, chopped artichoke hearts

1 tablespoon fresh lime juice

Directions:

Preheat the oven to 375 degrees F and oil a regular 12-muffin pan.

Sauté the onion and garlic in the oil until light brown. Add the rice, salt and spices and continue to cook. Stir in the cream cheese, broth and Parmesan. Fold in the artichokes and spoon the mixture into the pan. Bake 25

Enjoy!

Love,

Sharon

www.sweetutopia.com

minutes or until the edges are browned. Serve warm.

 

Spaghetti Squash Lime Cilantro Cream Tarts

Spaghetti squash is a great substitute for pasta, and a great vehicle to showcase your favorite pasta sauces. Here is a version using a creamy white herb sauce that holds up as a tart.

IMG_8951

Quantity: 12

Size: Regular

Nut-Free

Squash Ingredients:

1 small-medium spaghetti squash

3 tablespoons olive oil

Cream Ingredients:

1 1/2 cup silken tofu, drained

1/3 cup fresh lime juice

1/3 cup fresh chopped cilantro

3 tablespoons chopped scallion, white and light green parts

3 garlic cloves

1 teaspoon salt

1/8 teaspoon black pepper

Garnish:

Double the recipe for the cream and use half for dipping (optional)

Fresh lime juice

Directions:

Preheat the oven to 375 degrees F and oil a regular 12-muffin pan. Cut a small to medium spaghetti squash in half lengthwise and scoop out the seeds. Place it face down on a baking sheet and bake it until tender, around an hour. Alternatively, you can cut the uncooked squash into large chunks and steam it until it is tender. Remove the flesh and place it in a bowl. Toss the olive oil with the squash.

To make the cream, combine all of the cream ingredients in food processor and blend until smooth. Stir the cream into the squash mixture. Spoon the mixture into the pan and bake 30 minutes or until the edges are brown.

Allow the tarts to cool in the pan and then carefully remove them. Serve with extra unbaked cream if desired (you will have to double the cream recipe for this), or spritz with additional fresh lime juice. Serve warm.

Enjoy!

Love,

Sharon

www.sweetutopia.com

 

Kidney Kale Minis

IMG_9852eA cute and healthy way to eat your kale!

Quantity: 12

Size: Mini

Nut-Free

Ingredients:

1 cup canned kidney beans, drained

3 tablespoons olive, canola or safflower oil

1 small onion, chopped

2 cloves garlic, chopped

1 tablespoon tomato paste

1 tablespoon fresh lime juice

3/4 teaspoon salt

1/2 teaspoon chili powder

1/2 teaspoon cumin

1/8 teaspoon black pepper

1 cup washed kale, tough stems removed

Extra virgin olive oil for brushing

Directions:

Preheat the oven to 400 degrees F. Line a mini 12-muffin pan with liners and oil lightly. Mash the kidney beans with a fork in a large bowl. Sauté the onion and garlic with the oil until lightly browned. Add to the beans. Stir in the rest of the ingredients besides the kale and mix until combined.

Oil the kale lightly with the extra olive oil. Line each cup with a couple pieces of kale. The kale should stick out of the cups. Place the filling onto the kale. Bake 10 minutes. Serve warm.

Enjoy!

Love,

Sharon

www.sweetutopia.com

 

Tomato Potato Edamame Tarts

IMG_0188eThese little potato tarts have both style and character, as well as some protein from the edamame.

Quantity: 12

Size: Regular

Nut-Free

Ingredients:

2 medium to large potatoes, finely shredded

1 medium onion, chopped

2 cloves garlic, chopped

3 tablespoons olive, canola or safflower oil

1/3 cup shelled edamame (still frozen is fine)

1/2 cup grape tomatoes, sliced in half

3/4 teaspoon sea salt

1/8 teaspoon black pepper

1/2 teaspoon Herbes de Provence

Extra virgin olive oil for garnish

Directions:

Preheat the oven to 375 and oil a regular 12-muffin pan. Sauté the onion and garlic in the oil until light brown. Add the potato and cook another 5 minutes. Stir in the salt and spices. Press the mixture into the pan. Press the edamame and tomatoes onto the tops. Drizzle 1/2 teaspoon olive oil on top of each cup. Bake 35 minutes or until light brown. Serve warm.

Enjoy!

Love,

Sharon

www.sweetutopia.com

 

Cauli Minis with Dipping Sauce

I love cauliflower so much, and I’m always on the lookout for quick and easy ways to use it. Now you can eat cauliflower in scrumptious mini tart form!

Quantity: 12

Size: Mini

Nut-Free

Cauli Tart Ingredients:

1 cup cauliflower florets, steamed 20 minutes

1/4 cup quinoa flour or brown rice flour (or half and half)

2 tablespoons plain nondairy milk

2 tablespoons extra virgin olive oil

1 tablespoon fresh lemon juice

1 tablespoon nutritional yeast flakes

1/2 teaspoon sea salt

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

1/8 teaspoon nutmeg

1/8 teaspoon black pepper

Dipping Sauce Ingredients:

1/4 cup vegan mayonnaise

1 tablespoon fresh lemon juice

1/4 teaspoon paprika

Dash cayenne pepper, optional

Directions:

Preheat the oven to 400 degrees F and oil a mini 12-muffin pan. Mash the cauliflower with a fork. Stir in the rest of the ingredients. Press into the pan. Bake 20 minutes.

To make the dipping sauce, combine all the ingredients in a bowl and stir to combine.

Serve the minis warm with the chilled dipping sauce on the side.

Enjoy!

Love,

Sharon

www.sweetutopia.com

 

Quinoa Seaweed Rolls

IMG_0122eA spin on sushi, these are really simple and require no special rolling skills.

Quantity: 12

Size: Mini

Nut-Free

Ingredients:

1 cup dry quinoa, rinsed

2 cups water

1 tablespoon miso paste

3 tablespoons finely shredded carrot

6 sheets sushi seaweed

Directions:

Place the quinoa in a fine strainer and rinse it under running water. Transfer it to a small saucepan and cook uncovered with 2 cups of water over low heat for about 20 minutes, or until the water is absorbed and quinoa is tender. Drain any excess water.

Preheat the oven to 400 degrees F and oil a mini 12-muffin pan. Stir the miso paste into the quinoa. Double each sheet of seaweed and cut into quarters.

Place each quarter into the cup and place the quinoa over, pressing into the cup. Some seaweed will stick out of the cups. Sprinkle the carrot over the quinoa.

Bake 10 minutes. Serve with dipping sauce, soy sauce, or your favorite hot pepper or Asian sauce.

Enjoy!
Love,

Sharon

www.sweetutopia.com