Jazz Bytes ~ ‘Raw’some Vegan Spinach Manicotti featuring Sergio Mendez “Kalimba”

wisdom sustains the mind’s capacity to respond to life’s riffs with benevolence…

I bet you thought I was suffering from my face malfunction, and stopped eating.   No that is not the plan, I am working on being Happy or Joyous for the rest of my life from the Inside Out with Jazz as my Muse.  What is so fabulous about doing Mindfulness Riff Meditations Retreats is that whenever things seem to be going off the reservation…You can take 5 and create a ‘tude adjustment and travel to Joyousland rather than Crazytown.  It’s all about the choices.  So what we have here is food for the soul and jazz for the acoustic mechanism to kindness and Joie de Vie    Bom apetite!  Peace Out!  JBC 8-)

Sergio Mendez “Kalimba” 


Serves 8-10

For the Noodles:
4 medium zucchini
2 tablespoons olive oil

For the Spinach & Sunflower Cheese Filling:
2 cups of sunflower seeds, soaked see directions
½ cup water
½ cup lemon juice
3 cloves of garlic
8 cups spinach
½ cup parsley
1½ tablespoons Italian Seasoning

For the Herby Tomato Sauce:
2 cups of sun-dried tomatoes, (soaked, see directions)
1 cup water
1 large tomato, chopped
¼ cup cold-pressed olive oil
3 cloves of garlic
1 tablespoon oregano
1 tablespoon basil
2 teaspoons rosemary
2 teaspoons thyme
1 teaspoon fennel seed


1.) Soak 2 cups of sunflower seeds in pure water for 4-6 hours. Drain and rinse.
2.) In a separate bowl, soak 2 cups of sun-dried tomatoes in pure water for 4 hours or longer. Drain

To prepare the noodles

1.) Cut off both ends of each zucchini. Using a mandolin, slice the zucchini the long way so that you have long, wide noodles. If a mandolin is not available, use a knife, cutting as thinly as possible.
2.) Place in a bowl, drizzle with olive oil and toss very gently.

For the Spinach & Sunflower Cheese Filling

1.) In a high-speed blender, combine sunflower seeds, water, lemon, garlic and Italian seasoning.
2.) Blend well until smooth. Scrape into a large bowl.
3.) In a food processor, process the spinach and parsley in batches until chopped but not puréed. Alternately, chop finely by hand. Pour into the bowl with the sunflower cheese.
4.) Mix well.

To make the Tomato Sauce
1.) Place all the ingredients in a Food Processor, process till smooth.

Assemble the Manicotti

1.) To assemble, arrange 4 zucchini noodles horizontally on a cutting board, slightly overlapping one over the next by about ½”.
2.) Place ¼ cup of the spinach & sunflower cheese filling in the center and spread so that it covers the front to the back and about 1″ in width.
3.) Roll the zucchini from left to right to create a filled manicotti.
4.) Place two manicotti on a plate and top with ¼ cup of tomato sauce.

This is another Secret Habit of Jazz Living that is cosmopolitan, healthy and easily sustainable in the cosmos of things.

Copyright © 2011-2014 by Jannat Marie/Jazzybeatchick. All rights Reserved.

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  1. #1 by Let's CUT the Crap! on March 14, 2014 - 1:25 pm

    Yum. I’ve never mixed soaked sundried tomatoes and a real tomato. Sounds good. What can the drained sun-dried tomato water be used for afterwards? Any ideas? Save it to dump into soup? Anything else?


    • #2 by Jazzybeatchick on March 14, 2014 - 1:32 pm

      That’s a good idea, but, as you see in the recipe that for the spinach-cheese filling it calls for 1/2 cup of water, that would be a great place to use it if the sauce is the consistency you want it to be. For instance, I use coconut cream from the can to add to the sunflower mixture and I put a pinch of nutmeg which I use when making lasagna. It boils down to creating the dishes and putting your signature to the dish. Hope that gives you some good ideas…JBC 8-)



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