Tag Archives: Vegan

Maple Cinnamon Almond Butter with Flax

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Almonds

Nut butters are an easy way to consume healthy fats and add protein and staying power to a meal.  I have been hooked on almond butter for some time now.  For the past year I’ve eaten a bowl of oatmeal topped with a scoop of almond butter almost every day for breakfast.   Those empty jars were adding up!  I’ve made my own nut butter a couple of times, but never really settled on a recipe I love.  My favorite store bought almond butter is roasted and contains flax seeds, so using this as inspiration I went about creating a recipe I would love.  It worked too well!  I’ve been meaning to share this with you for months now, but the almond butter has been eaten up before I got a chance to snap photos every time.

Maple Cinnamon Almond Butter with Flax
Nut butters are relatively simple to make at home with a food processor.  I love being able to control extra ingredients as well as how dark the roast is.  When I began to create this butter, I knew I wanted to roast the almonds because I love the nutty flavor they take on.  You can roast them for longer if you prefer a stronger taste, or leave them raw if you prefer. If almonds aren’t your thing I think this would be equally delicious using pecans or sunflower seeds.  The almond butter is super creamy and drippy, but you could also add some chopped almonds after you are done processing if you want a crunchy batch.

This is a snack that packs quite the nutritional punch. Almonds are high in monounsaturated fats, which have been associated with lowered risks of heart disease.  They are also high in magnesium, potassium, and Vitamin E.  They are also a good source of protein, which helps you feel full longer and assists with muscle repair.  I also added a good amount of whole flax seeds, which are pulverized with the almonds.  This breaks them down, which allows the essential fatty acids they contain to be digested.  Along with Omega 3 fatty acids, flax is a fantastic source of B vitamins, fiber, and many antioxidants.  The maple syrup and cinnamon add a touch of sweetness and turn a run of the mill almond butter into an addictive snack.

Almond Butter with Apple

Ingredients:

3 cups raw almonds
1/2 cup flax seeds
1/4 cup pure maple syrup
1/8 teaspoon cayenne pepper
1.5 teaspoons cinnamon
1 teaspoon sea salt

  1.  Preheat the oven to 375 degrees.  In a large bowl, mix the ingredients together.  Transfer the mixture to a rimmed sheet pan.  Roast the almonds for 20-25 minutes, until lightly browned
  2. Immediately transfer the almond mixture to the bowl of a food processor.  Process the mixture, scraping the sides occasionally, until smooth and drippy, about 15 minutes.
  3. Store the almond butter in a glass jar in the refrigerator.

Makes about 2.5 cups

Carrot Parsnip Soup

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Roasted Vegetables

For a long time I thought I disliked parsnips, putting them in the same category as turnips and writing them off.  Fortunately I gave these root vegetable a second chance a couple of years ago and discovered a new favorite.  Parsnips are actually less like turnips and more like a white carrot with a peppery taste which turns mellow and sweet when roasted.  I’ve prepared them in all sorts of ways; added to a lentil curry, in a spring vegetable braise and simply roasted with a little olive oil and eaten straight off the pan.  Their earthy flavor is versatile and adds a lovely little something to all kinds of meals.

Hidden in the ground while they mature, parsnips offer the reward of surprise when you grow them yourself.  Nick experienced such a surprise when he pulled up a row of parsnips we planted late last summer.  With our modest and proud harvest and the though of spring carrots I had seen at the market,  I immediately thought of soup.  I wanted to create something that would wake up the taste buds while banishing the last chills of the passing winter.  The silky mix of pureed carrot parsnip soup, spiked with warming spices and topped with roasted parsnips fit the bill perfectly.

Harvested Parsnips

First, I roasted the vegetables to bring out their natural sweetness while adding depth of flavor. Spices such as turmeric and cinnamon add another layer of complexity. These spices are both full of anti-oxidants and have anti-inflammatory properties as well. Ginger, another natural anti-inflammatory, is finely grated and stirred into the soup at the end.  When it’s done the soup becomes robust with an array of natural flavors and what’s more, with a base of parsnips and carrots the dish is a great source of Vitamin C, folic acid, magnesium, beta-carotene and potassium.

Soup Pour

Parsnip Soup
Ingredients:

8 medium carrots, peeled and roughly chopped
5 medium parsnips, peeled and roughly chopped
1 large red onion, chopped
3 cloves garlic, peeled
2 tablespoons coconut oil
1/2 teaspoon garam masala
1/8 teaspoon cayenne pepper
1/4 teaspoon cinnamon
1/2 teaspoon turmeric
1/2 teaspoon cumin
1/2 teaspoon sea salt
4 cups low sodium vegetable broth
1 (15 oz) can light coconut milk
juice of 1 lemon
1 tablespoon grated ginger
salt and pepper to taste

Garnish:
1 parsnip, finely chopped
1 tablespoon coconut oil
3 tablespoon minced cilantro

  1. Preheat the oven to 450 degrees.  Toss the carrots, parsnips, onion, and garlic with the 2 tablespoons coconut oil, spices, and salt.  Roast for 25-30 minutes, until slightly browned and caramelized.
  2. Transfer the roasted vegetables to a pot and add the vegetable broth.  Bring to a boil, reduce heat, and simmer until the vegetables are cooked through, about 15-20 minutes.  Using an immersion blender, puree the soup.  Alternatively, carefully transfer the mix to a blender in two batches and blend throughly.
  3. While the vegetables are simmering, make the garnish.  Toss the remaining parsnip with the remaining 1 tablespoon of coconut oil and roast, at 450 degrees, for 10-15 minutes, until crispy and brown.
  4. Stir the lemon juice, grated ginger, and coconut milk into the puree.  Taste, and adjust the seasoning with salt and pepper as needed.
  5. Serve, topped with crispy parsnips and minced cilantro.

Serves 4

Homemade Samoas

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Cookies and EspressoThe first Girl Scout cookies were sold in Muskogee, Oklahoma back in 1917. Almost 100 years later these cookies, sold annually and exclusively by the Girl Scouts themselves, are a hot commodity.  Their popularity may be due to a perceived scarcity or it may be due to the fact that old standbys like the Thin Mint and the Samoa put most other commercial cookies to shame.

I hated coconut for a long time and because of this I didn’t have my first Samoa until a few years ago. It was love at first taste. Since then, I have bought a box or two every year when Girl Scout cookies are sold. After changing my diet, making my own gluten free and vegan version was a prioritity. The recipe I came up with is healthier than the original and will satisfy anyone with a craving for Samoas.

For starters, I swapped white table sugar with coconut palm sugar, which contains more micro-nutrients because it is less processed. Coconut palm sugar is also a lower glycemic sweetener, so it doesn’t spike blood sugar as much as table sugar. It is important to buy 100% pure coconut palm sugar, as some brands are mixed with white sugar. I like the Sweet Tree brand which I find at Whole Foods. This recipe also swaps butter out for coconut oil, a healthy fat, which not only adds health benefits, but also ups the coconut flavor.

IndgredientsIndgredients TwoChocolate RainSamoas

Ingredients:

1/3 cup virgin (unrefined) coconut oil
2 cups unsweetened shredded coconut
1 1/2 cups coconut palm sugar
1/3 cup unsweetened almond milk
1 tablespoon ground flax seeds
2 teaspoons vanilla extract
1/4 cup sweet rice flour
1/4 cup garbanzo bean flour
1/4 cup sorghum flour
1/4 cup tapioca flour
1 teaspoon xanthan gum
1/4 teaspoons baking soda
1/2 teaspoon sea salt
1 (12 oz) bag chocolate chips (vegan if you want vegan cookies)
1 1/2 tablespoons coconut oil

  1.  Preheat the oven to 350 degrees.  In a dry skillet over medium heat, toast the unsweetened coconut for 5-10 minutes, until light brown.  Remove from the pan and set aside.
  2. Melt the coconut oil in a pan over low or in the microwave for 1 minute.  Mix the palm sugar, almond milk, vanilla, and flax seed into the melted oil.
  3. Sift the flours, xanthan gum, baking soda and salt into the sugar/oil mixture.  Stir to combine.  Mix the toasted coconut flakes into the batter.
  4. Drop batter by rounded tablespoon onto a lightly greased cookie sheet.  Using a measuring cup dipped in water, press each cookie flat.  With your finger, poke a small hole in the center of each cookie.
  5. Bake cookies in the preheated oven for 9-12 minutes, until slightly firm.  Cool 5 minutes on the cookie sheet, then remove the cookies to a cooling rack.
  6. While the cookies cool, melt the chocolate and remaining coconut oil in a small saucepan for 2-4 minutes or in the microwave 1-3 minutes, stirring each minute.
  7. Lay out a sheet of parchment paper.  Dip each cookie bottom in the melted chocolate and place the cookie on the parchment paper.  Next, drizzle a small amount of chocolate on the top of the cookie.  Fill the hole with melted chocolate as well.
  8. Put the cookies in the refrigerator for 10-15 minutes so the chocolate can firm up.  Remove from the parchment, and serve.  The cookies will keep for up to 2 weeks in an airtight container, either in the refrigerator or in a cool, dry place.

Makes 2 dozen cookies

Buckwheat Pancakes with Coconut Butter & Caramelized Bananas

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Plated Pancakes
Just the thought of pancakes can get me out of bed.  When I first began removing gluten from my diet, the pancake recipes I found were a sad, sad thing.  The recipes were either full of processed, nutrient devoid ingredients or produced pancakes as hard as rocks.  When I finally perfected this recipe, I did a happy dance.  These pancakes are full of whole grain flours but manage to have a light texture.  The buckwheat adds a nice crunch, while the blueberries provide sweetness and an extra serving of fruit.

Nick likes to top these with maple syrup, but I prefer to forgo the extra sugar and spread mine with coconut butter.  Coconut butter can be bought in health food stores, but it can be rather pricy.  You can make you own at home with a food processor in about 10-15 minutes.  While coconut has gotten a bad rap in years past for its high saturated fat content, it’s actually a healthy addition to a whole foods diet.  The fats in coconut are medium chain fatty acids, which are broken down quickly by our bodies and are readily accessible as fuel.  Coconut is also said to have anti-bacterial properties, improves digestion and helps reduce inflammation.  The best part?  It tastes AMAZING!

Topping the pancakes with bananas quickly caramelized in a little coconut oil pushes these over the top.  If you or somebody you know have a knee-jerk opposition to “healthy foods” these pancakes may be just the introduction you need.

Pancake BatterPancake GriddlePancake Bite

Ingredients:

1/2 cup buckwheat flour (made from 1/2 cup buckwheat groats, instructions to follow)
1/4 cup quinoa flour
1/4 cup brown rice flour
2 tablespoons tapioca flour (cornstarch would work too)
1 tablespoon ground flax seed
1 tablespoon baking powder
1/2 teaspoon cinnamon
1/4 teaspoon sea salt
3/4 cup frozen blueberries
1 cup unsweetened almond milk
2 tablespoons maple syrup
2 tablespoons coconut oil, melted
1 teaspoon vanilla

For the toppings:
1 1/2 cup unsweetened shredded coconut
2 teaspoons coconut oil
2 ripe bananas, sliced

  1. To make the buckwheat flour – Process the buckwheat groats in a food processor or blender until ground into a fine powder.  I like to leave a few larger pieces for added crunch.
  2. Combine the dry ingredients in a large bowl.  Add the blueberries, toss to coat. Whisk the wet ingredients together in a small bowl.  Mix the wet ingredients into the dry.  Let the batter stand for 5 minutes (it will thicken up).
  3. Heat a skillet over medium heat.  Spray with cooking spray.  Cook pancakes, 2-3 minutes per side, until golden brown.  Top with coconut butter and caramelized bananas and serve.

For Coconut Butter & Caramelized Bananas:

Process the unsweetened shredded coconut and 1 teaspoon of coconut oil in a food processor 10-15 minutes, scraping down the sides occasionally, until smooth and drippy.

Melt the remaining 1 teaspoon coconut butter in a skillet over medium high heat.  Saute bananas 2-3 minutes, until golden brown.

Serves 3-4 5F924WTJPPZP

Herb Roasted Squash With Wild Rice

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Roasted SquashAfter I left the farm stand in Bolinas with a bag full of bounty, all I could think about was roasted squash.  I love how the natural sweetness of winter squash comes out after spending time in a hot oven.  The crispy, caramelized outsides complement the sweet, soft inside perfectly.

I wanted to make something that screamed fall – a recipe that would bring together the flavors and colors of the season.  Also, with Thanksgiving looming in the near future, my thoughts went to a vegetarian main dish that would please the omnivores as well.  Serving the squash over the wild rice creates a prefect entree, but the squash could also be chopped up and tossed with the rice for an easy side dish.

HerbsPomegranateDelicata SquashThis dish is chock full of all things good.  Both the delicata squash and the pomegranate seeds are full of antioxidants, as well as vitamins A and C.  Wild rice is a whole grain that is actually not related to Asian rice and is high in protein, fiber, manganese and B vitamins.  Pecans are a rich source of healthy fats as well as Vitamin E and B complex vitamins.  This is a great holiday season meal that will leave you feeling energized.

Ingredients:

1/2 cup pecans
1 large red onion
4 tablespoons olive oil
3 delicata squash
1 tablespoon chopped rosemary
1 tablespoon chopped sage
1 cup wild rice
2 1/3 cup water
crushed red pepper
1 tablespoon maple syrup
2 tablespoons white balsamic
3/4 cup pomegranate seeds
3 tablespoons chopped parsley
salt and black pepper to taste

  1. Combine the wild rice and water in a saucepan.  Bring to a boil, reduce the heat to low, cover and simmer for 30-40 minutes.
  2. While the rice is cooking, prepare the onions and squash.  Preheat the oven to 425 degrees.  Chop the onion into a large dice, place in 8 x 8 roasting pan, and toss with 1 tablespoon of the olive oil.  Set aside.  Slice the squash into 1/2 inch thick rings.  Using a butter knife or the back end of a spoon, scrape the guts of the squash from each ring.  Delicata squash does not need to be peeled.  Toss the squash with the chopped sage and rosemary, 1 tablespoon olive oil and salt and pepper.  Place the squash in one layer on a cookie sheet.  Roast the squash and onions in the oven for 25 minutes.  At this point, remove the onions and flip the squash over.  Continue to cook squash for another 10-15 minutes, until browned.
  3.  While the squash is roasting, toast the pecans in a dry skillet over medium heat for 5-7 minutes.  Remove from the heat and chop.  Set aside.
  4.  Whisk the white balsamic, maple syrup and remaining 2 tablespoons of olive oil together in a small bowl.  Add a pinch of crushed red pepper, salt and black pepper to taste.
  5.  To assemble the dish:  Toss the pomegranate seeds, chopped pecans, wild rice, parsley and dressing together.  Top with the roasted squash.  Enjoy!

   Serves four as a main dish.

Plated Squash

Quinoa Sushi

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I love sushi.  I could happily eat it everyday.  I run into problems, though, when eating sushi out.  The combo of white rice, fish high in mercury, and high price tags turn sushi into a once in a while treat.  It can also be hard to find a vegetarian roll high in protein.  Luckily, I found a perfect solution to this problem one day when I was short on time and needed food fast.

I had some cooked quinoa in my refrigerator, as well as perfect sushi roll fillings on hand. I decided to try switching the usual white rice out for nutrient rich quinoa.  I used quick marinated tofu (which ups the protein even more!), avocado and cucumber as the filling, but you could vary this as your personal taste dictates.  This last minute dinner experiment turned into one of my new favorite sushi rolls.

About Quinoa: Quinoa is a seed that provides complete protein, meaning it contains all the essential amino acids.  Complete proteins can be hard to come by in vegetarian food sources.  Along with its high protein content (12-15%!), quinoa is a good source of fiber, phosphorus, magnesium and iron.  It’s also gluten free, which makes it friendly for those with food allergies.  While most people think of quinoa as a grain, it is actually the seed of a plan the is most closely related to beets, chard and spinach.

Quinoa Sushi

1 cup yellow quinoa, rinsed well
1/4 cup seasoned rice vinegar
1 pound block of super firm tofu, slice into 1/4 thick pieces
1/4 cup soy sauce (or tamari, for gluten free)
2 gloves garlic, crushed
1 teaspoon siracha
2 teaspoons grated ginger
1 Tablespoon toasted sesame oil
1 Tablespoon maple syrup
1 Tablespoon sesame seeds
3-4 sheet nori seaweed
1 avocado, halved and sliced
1/3 of a large cucumber, chopped into matchstick pieces
soy sauce, pickled ginger & wasabi to serve

1. Combine soy sauce, garlic, siracha, ginger, sesame oil, maple syrup and sesame seeds in a container large enough to hold the tofu.  Add the tofu and let it marinate while you prepare the other ingredients.

2.  Combine quinoa and 2 cups water in a saucepan.  Bring to a boil at high heat, cover and cook at low heat 15 minutes.  Fluff with a fork and let cool 5 minutes.  Toss cooked quinoa with seasoned rice vinegar.

3. Heat a skillet over medium high heat and spray with cooking oil.  Pan fry the marinated tofu 2-4 minutes per side.  Remove and slice into strips.

4.  Lay out one piece of nori.  Spread the cooked quinoa, pressing firmly and evenly, over half of the nori.  Form a line of cucumber, avocado and tofu.  Drizzle with a spoonful or two of the tofu marinade.  Using a sushi roller or freestyle, roll the nori up tightly, dabbing some water on the side without quinoa so it sticks to itself.

6.  Slice the roll into 8 pieces.  I find the easiest way to do this is to use a good serrated knife and slice slowly.  This way the sushi doesn’t get crushed and the pieces come out clean looking.

7.  Continue with remaining ingredients.  Serve rolls with soy sauce, pickled ginger and wasabi.

Makes 3-4 sushi rolls, with leftover marinated tofu.  The tofu is great on rice bowls, sandwiches, or on its own!

Sprouted Buckwheat Granola

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Cereal In BowlFor a long time I avoided granola as many store bought granolas are fat and sugar laden bombs masquerading as health food. A year or two ago I stumbled upon a raw sprouted buckwheat granola at Whole Foods with good health stats and to my delight it was tasty too. The only downside was the price – $8.99 for a small bag. This granola became a once in a blue moon treat until I was given a food dehydrator last year. My immediate thought was of buckwheat granola.

I start by sprouting the buckwheat. This step adds major time to the recipe, but most of it is inactive time. Buckwheat is gluten free, contains all eight essential amino acids, and is said to lower blood pressure and reduce cholesterol. Sprouting the buckwheat activates food enzymes, increases the vitamin content, and neutralizes anti-nutrients like phytic acid which binds up minerals and prevent you from fully absorbing them.
The buckwheat is added to a variety of goodies that not only taste great but are packed with nutrients. This granola is full of healthy fats (omega 3’s!), Magnesium, Iron, Vitamin E, and a good amount of protein. It’s perfect with fruit & almond milk, or on its own.

Granola Indgredients

Sprouted Buckwheat

Sprouting The Buckwheat: Start with 2.5 cups of raw buckwheat groats (NOT kasha, which is roasted buckwheat groats). Soak the groats for about half an hour. Remove groats from soaking liquid and rinse until the thick goopy feeling is gone. Leave groats in strainer (with something underneath to catch the runoff) for 1.5-2 days, rinsing 2-3 times a day. By the second day the groats should have little “tails”. Give the groats a final rinse and dehydrate 8 hours or overnight.

The Ultimate Raw Granola:

2.5 cups sprouted and dehydrated buckwheat groats
2/3 cups raw, unsalted sunflower seeds
2/3 cups raw, unsalted pumpkin seeds
1/3 cup raisins (or more to taste – I sometimes use up to 2/3 cup)
1/3 cup walnuts, roughly chopped
1/3 cup cacao nibs
1/3 cup shredded unsweetened coconut
4 Tablespoons ground Flaxseed
4 Tablespoons hemp seeds or Chia seeds, or a combination of both (optional)
Pinch of sea salt
2 teaspoons cinnamon
2 Tablespoons water
1 teaspoon vanilla
2/3 cup pure maple syrup or raw agave, or a combination of both (I use 1/3 cup maple syrup, 1/3 cup agave)
2 Tablespoons flax oil (or coconut oil)

Mix dry ingredients together in a large bowl. Whisk wet ingredients in a separate bowl; toss to coat. Dehydrate 10-12 hours. Store in an air tight container for up to one month (if it lasts that long!).

Alternatively, if you don’t have a food dehydrator, you can make this granola in your oven.  After sprouting the buckwheat, mix all the ingredients together, omitting the water.  Bake on a parchment covered baking sheet at 250 degrees for 45 minutes-1hour.  Let cool 15 minutes before breaking apart into pieces.

Sources:

The Basics of Buckwheat
Sprouted Grain