All posts by Admin

Savory Roasted Chickpeas Recipe: High-protein, high-fiber, portable snack

April 5, 2014Recipes, Snacksbeans, dairy free, fiber, gluten free, protein, recipe, roasted, snack, soy free, vegan, vegetarianAdmin

Ingredients

1 can chickpeas (AKA garbanzo beans), rinsed and drained

1 tablespoon extra virgin olive oil

1/4 teaspoon salt

1/4 teaspoon pepper

1/4 teaspoon garlic powder

1/2 teaspoon paprika

Directions

Preheat oven to 425 degrees F. In a medium bowl, combine seasonings and mix well with olive oil. Mix in chickpeas and stir to coat. Spread in a single layer on a baking sheet and roast for 35-45 minutes, stirring once or twice, until crispy and golden brown.

If they are soft in the middle, they will taste good, but will get soggy after a day or so. If you want to snack on them a few days later, cook them until completely crisp and store in an airtight container.

Vegan Pizza Hummus Dip

March 23, 2014Recipes, Snacksbeans, dairy free, dip, gluten free, hummus, recipe, soy free, vegan, vegetarianAdmin

Ingredients

1 can garbanzo beans (chickpeas), rinsed and drained

1/4 cup nutritional yeast

2 tablespoons tomato paste concentrate (or 1/4 cup regular tomato paste)

2 cloves garlic

2 tablespoons extra virgin olive oil

1 tablespoon tahini

1/2 teaspoon dried oregano

1 tablespoon fresh basil or 1 teaspoon dried basil

1/4 teaspoon crushed red pepper

salt to taste

Directions

Combine all ingredients in a food processor. Refrigerate until ready to serve.

Other ideas

Pair with fresh vegetables, such as carrots, sugar snap peas, broccoli, or bell peppers.
Add in other pizza flavors, such as onion powder, artichoke hearts, olives, etc.
Roast a portabello mushroom, then spread hummus over it and add other pizza toppings, then bake for another 5-10 minutes (I haven’t personally tried this yet)

Thai Coconut Curry Chicken Soup

March 20, 2014Entree, Recipesasian, chicken, coconut, curry, dairy free, dinner, entree, gluten free, low carbohydrate, low-carb, protein, recipe, soup, soy free, Thai, vegetablesAdmin

Ingredients

1 tablespoon virgin coconut oil

1 leek, white and light green parts only, thinly sliced

2 shallots, minced

2 carrots, diced (or more)

1 pound boneless skinless chicken breast (about 2 medium-large), organic and free-range preferred

1 quart (4 cups) low sodium broth (chicken or vegetable) + 2 cups water (or more broth)

2 cups mushrooms, sliced

3-4 pieces baby bok choy, sliced lengthwise

2 tablespoons fish sauce

2 tablespoons red curry paste

2 teaspoons curry powder

2 teaspoons sriracha

1 15 ounce can full-fat coconut milk

1 lime, sliced into wedges

Directions

In a large stock pot, heat the coconut oil over medium heat. Add the leeks, shallots, and carrots, and cook for 2-3 minutes, until fragrant.

Add the chicken breasts and brown both sides, about 4 minutes per side. Be sure to stir the vegetables to prevent them from burning.

Add broth and water, bring to a boil, then simmer for at least 30 minutes (longer for more tender chicken).

Add mushrooms and bok choy and cook until they are almost tender. Add all remaining ingredients except sriracha and lime wedges, and heat thoroughly. Remove the chicken breasts from the soup and shred with two forks, then add back to the pot.

Serve with a squirt of sriracha and 1-2 lime wedges.

Notes

You can add whatever vegetables you like. In Thai food, carrots, mushrooms, and greens are great. However, you could add broccoli, bell peppers, celery, or other vegetables you like.
In this recipe, shallots and leeks were used, but onion and garlic would be fine too.
You can use different combinations of seasoning. For example, you can use extra curry powder and omit the curry paste if you don’t have it. You can also leave out the fish sauce and add tamari instead. Make this soup according to your tastes and what ingredients you are willing to buy.

Berry Chia Jam

March 6, 2014Recipes, Sidesbreakfast, dairy free, dessert, easy, gluten free, plant-based, recipe, soy free, vegan, vegetarianAdmin

This super simple 2-3 ingredient recipe gets you a fruity jam in a pinch! You have complete control over the added sugar, unlike most standard jams that require plenty of sugar for preserving purposes. Note that due to low sugar content, this jam will only last about 5 days. The good news is you can quickly whip up another batch whenever you’d like!

Berry Chia Jam

A very easy way to make a fruity jam.

Course Side Dish

Keyword chia, fruit, no cook

Prep Time 5 minutes

Servings 8

Ingredients

10 ounce bag frozen blueberries or other berries, thawed or 2 cups fresh
2 Tablespoons chia seeds
Sweetener to taste (optional)

Instructions

Mash berries with a fork. You can also pulse them in a food processor or blender
Add optional sweetener to taste, then mix in chia seeds.
Cover or transfer to a container with a lid. Refrigerate for at least 1 hour to set. Add more chia seeds to thicken if necessary. Store in the refrigerator up to 5 days.

If using fresh berries, you may need to briefly cook them to release the liquid, which will be absorbed by the chia seeds and thicken the jam.
Serving suggestions: plain yogurt, oatmeal, whole grain baked goods, or chia pudding
Try other berries too – raspberries, blackberries, or strawberries
To make this recipe vegan, do not use honey as a sweetener.
Alternatively, you can briefly cook this recipe to speed up the gelling process. In a small saucepan, combine berries, a little water, and chia seeds. Heat over low heat for 5-10 minutes or until the chia seeds have started to gel (it will thicken more as it cools). If it is too runny, add 1-2 more tsp of chia seeds and continue heating until desired consistency is reached. Add sweetener to taste.

Roasted Carrots and Parsnips

March 2, 2014Recipes, Sidescarrots, dairy free, dinner, gluten free, low FODMAPs, low-carb, parsnips, recipe, roasted, soy free, vegan, vegetables, vegetarianAdmin

Ingredients

1 pound carrots

1 pound parsnips

2 tablespoons extra virgin olive oil

Salt and pepper to taste

2 tablespoons fresh dill, chopped (optional)

Directions

Preheat oven to 400 degrees F. Peel and cut parsnips and carrots into 3 inch batons, cutting woody parts out of center of parsnips if necessary. Toss with olive oil, salt and pepper, and place on a baking sheet. Roast for 30-35 minutes, stirring once or twice, until parsnips and carrots are light golden brown. Top with dill and serve.

Chex Mix Flavored Pumpkin Seeds

February 24, 2014Recipes, Snacksdairy free, gluten free, low FODMAPs, low-carb, plant based, recipe, seeds, snack, vegan, vegetarianAdmin

These seeds have the same great taste as Chex Mix, but are much healthier. For those with IBS, one small serving (1-2 tablespoons) is low in FODMAPs.

Ingredients

2 teaspoons Worcestershire sauce (I used Wan Ja Shan Organic Worchestershire Sauce – gluten-free, vegan, and organic (contains soy))
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon paprika
1/4 teaspoon salt
1 Tablespoon extra virgin olive oil
8 ounces raw pumpkin seeds

Directions

Preheat oven to 350°F.
Combine dry seasonings, then mix in olive oil. Toss with pumpkin seeds, then spread onto a baking sheet in a single, even layer.
Bake for 13-18 minutes until lightly golden brown.

Gooey Brownies Made With Cauliflower

February 21, 2014Dessert, Recipescauliflower, chocolate, dairy free, dessert, gluten free, low-carb, recipe, soy free, vegan, vegetables, vegetarianAdmin

You were intrigued enough to check out this recipe, so don’t dismiss it just yet! Yes, these are brownies made with cauliflower, but they do not taste like vegetables. These will probably be some of the most moist and gooey chocolate brownies you’ll ever try. I have gotten tons of great feedback on this recipe and it’s been a hit at parties. Just give it a try!

This recipe is based off Chocolate Covered Katie’s “Chocolate Cake… with a crazy ingredient!”: http://chocolatecoveredkatie.com/2012/06/18/cauliflower-chocolate-cake/

Ingredients

4 cups cauliflower florets

1 1/2 cups almond meal

2 teaspoons baking powder (aluminum-free preferred)

1 teaspoon baking soda

1/2 teaspoon salt (Himalayan or sea salt preferred)

2/3 cup cocoa powder

1/4 cup flax meal

1/2 cup sweetener or equivalent (such as coconut sugar, erythritol, etc.)

3/4 mini chocolate chips (dark chocolate if possible, or 3/4 cup chopped dark chocolate bar)

2 tablespoons vanilla extract

20 drops liquid stevia or more, to taste

1 cup unsweetened almond milk (or other milk of choice)

Directions

Preheat oven to 350 degrees. Grease a large cake or pie pan with virgin coconut oil. You could probably bake these in a 13×9 pan or cut the recipe in half and bake it in an 8×8 pan, but I have not tried it… yet. Steam cauliflower until it is almost fork tender, but not fully cooked. You could also use frozen cauliflower, thawed. In a food processor, blend almond milk, vanilla, stevia, and add cauliflower, about 1 cup at a time. Blend until very smooth and completely combined. In a medium bowl, combine dry ingredients – almond meal, baking soda, baking powder, salt, cocoa powder, flax meal, sweetener, and chocolate chips. Combine all ingredients and pour into greased pan. Bake for 50-60 minutes, or until the brownies don’t jiggle when you shake the pan. They may be gooey on the inside, but they are best this way, and there are no raw eggs, so they don’t need to be fully cooked. Allow to cool before cutting. Store leftovers in refrigerator.

Coconut Flour Pancakes with Blueberry Chia Jam

February 14, 2014Recipesbreakfast, dairy free, dessert, eggs, entree, gluten free, pancake, pancakes, recipe, soy free, vegetarianAdmin

These pancakes can be made plain, or you can add mix-ins like blueberries. For a tasty topping, add this easy berry chia jam.

Coconut Flour Pancakes

Dairy-free and gluten-free pancakes

Prep Time 10 minutes

Cook Time 10 minutes

Servings 1

Ingredients

3 tablespoons coconut flour
1 tablespoon sugar
2 eggs
1/4 cup non-dairy milk
1/4 teaspoon baking powder
pinch salt
blueberries or other mix-ins

Instructions

In a medium bowl, whisk together coconut flour, sugar, baking powder, and salt. Add eggs and almond milk and mix very well until smooth. The batter should be thick enough to stick to the back of a spoon, but thin enough to run off the spoon.
Heat the oil in a nonstick pan over medium heat. Pour about 1/4 of the pancake batter into the pan for each pancake. Drop in blueberries or other mix-ins into the pancakes. When the bottom of the pancake is golden brown, flip and let the other side cook until golden brown.

Asian Cole Slaw

February 12, 2014Recipes, Sidesasian, cabbage, dairy free, dinner, gluten free, low carbohydrate, low-carb, lunch, recipe, salad, slaw, vegan, vegetables, vegetarianAdmin

Serves: 6-8

Time: 15-20 minutes

Ingredients

1 head of cabbage, thinly sliced

4 stalks green onions, sliced

1/4 cup sliced almonds

2 tablespoons sesame seeds

1 can mandarin oranges, packed in water or juice, drained

For dressing:

1/4 cup + 2 tablespoons extra virgin olive oil

2 tablespoons sesame oil

1/2 cup rice vinegar or white vinegar

Salt and pepper to taste

Directions

Preheat a skillet over low heat. Add almonds and toast, stirring frequently, until they start to turn very light brown. Add the sesame seeds and continue to stir often, until toasted but not burnt. Mix together salad dressing ingredients by shaking in a jar, blending in a blender, or whisking in a bowl. This cole slaw tastes best if you toss the cabbage with the dressing 30 minutes prior to serving, then add all other ingredients just prior to serving.

No-tatoes O’Brien (Rutabaga)

January 7, 2014Recipes, Sidesbreakfast, dairy free, entree, fall, gluten free, low carbohydrate, low-carb, plant based, soy free, Spring, Summer, vegan, vegetables, vegetarianAdmin

It’s like the popular breakfast dish, Potatoes O’Brien, except with rutabaga! Rutabaga does have a different taste from potatoes, but it’s just as good when served with scrambled eggs and hot sauce. This recipe may seem like a lot if you are cooking for one, but it is fairly time consuming, so consider making a full batch and saving leftovers for a quick breakfast throughout the week. You could also hard boil several eggs to eat with this throughout the week.

Serves: 4-5

Time: 40-45 minutes

Ingredients

2 rutabagas, peeled and chopped (~ 5 cups) – smaller pieces will cook more quickly
1 medium onion (~ 2 cups), chopped
1 1/2 to 2 bell peppers (~ 2 cups), chopped
1/2 tablespoon cooking oil
Salt to taste (~ 1/2 teaspoon)
Black pepper (~1/4 teaspoon)

Directions

Preheat a large nonstick pan (cast iron or ceramic coated preferred) over medium-high heat.
Heat oil in pan, then add onions. Cook for 2-3 minutes, stirring frequently. Add rutabaga and turn down heat to medium, stirring occasionally. The heat should be high enough that the pan is still sizzling, but not so hot that the onions burn. Cook for about 5 minutes, then turn down heat to medium-low and cover.
Cook for about 15-18 minutes, stirring occasionally, or until rutabaga are almost fork tender.
Remove cover and add bell peppers and cook for about 5 minutes. Add salt and pepper to taste and serve. Cook a couple of eggs for a complete breakfast!

Add rutabaga when onion looks like this.

Rutabagas, also known as swedes, are a root vegetable from the cabbage family. They are often confused with turnips, but are larger, and look a bit more dull. They are also more dense and more mild than turnips. They have about half the calories and carbohydrates of potatoes, and about half the estimated glycemic load. Like other crucifers, they are high in antioxidants and anti-cancer compounds, as well as other vitamins and minerals. Rutabagas can be baked, sauteed, boiled, mashed, and added to stews and soups. They can also be eaten raw grated into salads or coleslaw, or eaten as a snack.

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All posts by Admin

Savory Roasted Chickpeas Recipe: High-protein, high-fiber, portable snack

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Roasted Carrots and Parsnips

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Chex Mix Flavored Pumpkin Seeds

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Coconut Flour Pancakes with Blueberry Chia Jam

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Asian Cole Slaw

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