Posts tagged ‘vegan’
All sorts of cauliflower recipes have been floating around the web, and I’ll admit that I’ve joined the fan club! What an incredible veggie – from sauces and soups to potatoes and pizza crusts, I am impressed with this seemingly ordinary ingredient.
This quick and quite filling bowl has been a go-to meal the last few weeks when I feel like I need some extra veggies and still want a satisfying dish. You can switch up the toppings and add-ins to make a southwestern dish or even an Italian or BLT version. While I am pretty routine, I do appreciate mixing things up a bit too
If you start with the base, –the cauliflower mashed potato recipe– you can customize your dish with your favorite ingredients. It’s flexible…you can serve this as a side dish just as the base, jazz it up with one or two ingredients or make it the main meal with several add-ins and protein of choice if desired. You gotta love options
Mashed Cauliflower “Potato” Bowl
Grain-free, Gluten-free, Paleo-friendly, Vegan Option, Dairy-Free Option, Soy-free, Nut-free, Vegetarian Option
1 medium head of cauliflower, stem and core removed
1 1/2 to 2 Tbsp Earth Balance, ghee, butter or olive oil (Use Earth Balance or oil for dairy free. I prefer the first 3 options because of the flavor)
garlic salt or sea salt to taste (don’t skimp, it adds flavor)
freshly ground black pepper
1 Tbsp of your favorite fresh chopped herbs – chopped chives, parsley etc (optional)
Your favorite add-ins (see below for different variations)
Italian Chicken Pictured:
baby spinach, sauteed in 1/2 tsp olive oil
julienned sun-dried tomatoes with Italian herbs in olive oil
oregano and basil
diced rotesserie chicken
Daiya (dairy free) shredded cheddar cheese
1. Cut cauliflower into florets and discard or save the stems. Steam for 10-12 minutes until fork tender. Do NOT overcook or the end result will be mushy, if you undercook it the “mashed potatoes” will be grainy. Check the cauliflower at 10 minutes to see what the texture is, if a fork can pierce it easily then it’s done.
2. Drain any excess liquid from your cooked cauliflower (I use a steamer basket) then add to the bowl of a food processor along with the Earth Balance/Butter/Oil and blend until completely smooth. Do not add liquid though, keep processing! You may need to stop and stir a couple times, it may take 5 minutes depending on your processor and amount of veg in the bowl.
3. Season (generously) with pepper and garlic salt (my preference) or sea salt to taste. Transfer to a mixing bowl and stir in mix-ins OR divide portions into bowls and top with “mix-ins” and serve! If you are adding salty add-ins such as bacon, sausage or cheese afterward, add some salt at the beginning and re-taste after mixing in ingredients.
BLT Bowl: add 3 slices of cooked, chopped (nitrate-free preferably) bacon, halved grape tomatoes OR chopped sun-dried tomatoes, and sauteed or wilted arugula/spinach or kale
Southwestern Bowl: Add 3 oz cooked chorizo or sausage, shredded cheddar cheese (optional), chopped scallions, 1 anaheim pepper, deseeded, diced sauteed, and 1/2 cup corn kernels
Mediterranean Bowl: Add 1/2 cup roasted red peppers, feta cheese or goat’s feta, toasted pine-nuts and chopped chives.
I am all about bite-sized treats. There is built-in portion control (theoretically speaking of course!)…then there’s the “cute factor”, and in my opinion, they are more fun to eat.
Though if I’m being honest, I always have more than one. However, with healthier ingredients I feel it’s OK to have that extra serving After all, I am getting an extra boost of fiber from flaxseed meal and oats, protein from the powder and nut butter and the healthy dose of fats keep me full.
These frozen chunky monkey “cupcakes” were adapted from my carob covered coconut protein bars on a whim when I was in the mood for something sweet yet filling and needed a little protein boost. They hit the spot and I made several batches – some with and without the “frosting”, which can be eaten sans-”cupcake” guilt-free as well
That’s a win-win situation in my book!
Frozen Chunky Monkey “Cupcakes” with a Fudgy Nana “Frosting”
Gluten-free, Grain-free option, Vegan Option, Dairy-free, Nut-free Option
1/2 cup natural almond butter or peanut butter (can sub sunflower seed butter for nut-free), room temperature
2 Tbsp coconut oil, melted
3 Tbsp honey, agave or brown rice syrup or to taste* (could probably sub banana or soaked dates but haven’t tried this)
1/2 tsp pure vanilla extract
100 grams good tasting vanilla protein powder of choice (I tested this with Jay robb’s whey protein, was 3 scoops)**
3 Tbsp flaxseed meal
2-3 Tbsp oat flour, oat bran (for grain-free, sub more flaxseed meal or use almond or peanut flour)
pinch of sea salt (eliminate if using salted nut butter)
For the Fudgy “Frosting”
2 small ripe bananas, sliced and frozen
1/2 Tbsp honey or agave (omit for less sweet…I was going for frosting)
2-3 Tbsp raw cacao powder or cocoa powder to taste*** (could sub carob powder for caffeine free)
1/4 tsp vanilla extract
pinch of sea salt, optional but enhances the flavor
Chopped walnuts, mini chocolate chips or cacao nibs (use chips or nibs for nut-free)
For the bottom layer
1. Line a mini muffin pan with plastic wrap or use a silicone mini muffin pan (my preference) and set aside.
2. In the bowl of a food processor, combine nut butter, oil, sweetener and extract. Process until smooth.
3. Add in remaining ingredients (protein powder through sea salt). Pulse until combined and well incorporated. If the mixture looks too wet, add a bit more flour to reach a cake batter consistency (the bottom layer will firm up when refrigerated though).
4. Spoon into 12 individual mini muffin cups and refrigerate until firm (I left the cups overnight, but you also freeze the cups for an hour or so before finishing them with “frosting” layer if using).
For the Frosting
1. While the bottom layer is hardening, prepare the topping. Pulse all ingredients in the bowl of a food processor until smooth and well combined.
2. Spoon into a piping bag or a plastic freezer bag (this is to make the swirl on top). Place back in freezer for 15 minutes to let harden a bit.
3. Cut a small hole in the freezer bag and pipe onto prepared “cupcake” bottoms. Garnish with walnuts/chips/nibs and enjoy!
Best kept in freezer or frozen banana “frosting” will get goopy and melty. You may have extra frosting leftover depending on how much you pipe…you can freeze the rest and eat them frozen chocolate-nana ice cream cubes!
*My protein powder is sweetened so if you choose a powder that is unsweetened, feel free to add more sweetener to liking. If you want to keep the sugars low, adding a bit of stevia to taste is always an option but you may need more oil or nut butter to make up for the lacking moisture.
**If you would like to eliminate the protein powder, increase the oat bran/flour or almond or peanut flour
***Add cocoa/cacao powder to taste. If you prefer a lighter chocolate taste, use less…for a more intense chocolate taste use more. I used more because I like the deeper chocolate flavor.
I love buying a large bunch of bananas. I only eat but one or two in its fresh form, so when they reach the “ugly” stage and are a little too mushy and sweet for eating, I have a good excuse to bake.
Not only are these soft, cake-like cookies grain-free and vegan, they are sweetened only with fruit — you guessed it, bananas! Instead of baking an entire loaf of banana bread, I opted for built-in portion control in the form on cookies Soft, muffin-like cookies that are reminiscent of the popular quick bread most of know and love. I added chopped walnuts and a handful of golden raisins for some texture, but feel free to swap out your favorite add-ins such as chocolate chips, pecans, dried cherries or even chopped candied ginger for a different twist.
With a short list of ingredients and a snap to prepare, you can feel good about these treats…and even eat them for breakfast
Soft Banana Bread Cookies (Vegan, Grain-free)
Gluten-free, Vegan, Egg-free, Dairy-free, Peanut-free, Grain-free, Quick
2 1/2 cups almond flour or almond meal
2 tsp baking soda
1 tsp ground cinnamon (can add a pinch of other spices like nutmeg for a different twist too!)
1/4 -1/2 tsp sea salt
2 ripe large bananas or 3 small, mashed
1/4 cup creamy almond butter (or other nut butter)
1 Tbsp pure vanilla extract
1/4 cup chopped walnuts or pecans
1/4 raisins (I used golden raisins) or other dried fruit or mini chocolate chips/cacao nibs, optional
1. Line a baking sheet with a silicone mat or parchment paper. Preheat oven to 350F.
2. In a medium bowl, combine dry ingredients (almond flour through salt)>
3. In a separate bowl, mash together the banana, nut butter and vanilla.
4. Stir in dry ingredients until a dough forms.
5. Using a tablespoon (I oiled mine so the batter didn’t stick), scoop dough into rounded tablespoons on prepared baking sheet (or oil your hands well and rolls into balls if preferred but the dough is sticky!).
6. Bake for 12-14 minutes or until cookies are lightly golden brown on top. Remove from oven and let cool completely (be patient) before removing from baking sheet, otherwise they will fall apart Enjoy!
Yields 28-30 cookies
I’m always looking for healthy portable snacks and bite-sized goodies I can take with me when I’m on-the-go. With candy and treats surrounding me ALL DAY at work, it’s nice to bring something sweet to munch on so I don’t give in to all the tempting yet processed stuff staring at me in the face when my afternoon sweet tooth hits
You know, that chocolate monster that just won’t go away unless you feed it a little something? Some people have will power…I just trick my taste buds instead!
These no-bake energy bombs are the perfect homemade snack or treat and can be adapted to your liking! Add your favorite dried fruit, chopped nuts, shredded coconut, nut or seed butter or even mini chocolate chips or unsweetened carob chips for a little more decadence! If chocolate isn’t your thing, you could even omit the cocoa powder for a “blond” version.
Cocoa-Kissed Chia Energy Bombs
Gluten-free, Egg-free, No-Bake, Dairy-Free, Vegan Option, Nut-free Option
3/4 cup gluten free oats (I used Bob Red Mills) — could even try quinoa flakes for a change!
5 Tbsp ground flaxseed (I grind mine in my Magic Bullet using the “S” blade)*
1/4 cup unsweetened shredded coconut (I used finely shredded but regular works too)**
1 Tbsp unsweetened raw cacao or cocoa powder
1 Tbsp black or white chia seeds
rounded 1/4 tsp ground cinnamon (can omit but I love the flavor and health benefits of cinnamon)
4 Tbsp honey, agave or maple syrup (do not use honey if strict vegan)***
1/4 cup + 2 Tbsp creamy or chunky peanut butter, almond butter, cashew butter or sunflower seed butter (use sunflower seed butter for nut-free)
1 tsp pure vanilla extract
1/4 cup chocolate chips, raisins, dried cranberries, chopped dried fruit, cacao nibs, chopped nuts/seeds
or even add in your favorite extracts or spices
1. In a medium bowl, combine all dry ingredients.
2. In a large bowl, combine all wet ingredients. Next, add dry ingredients to the wet ingredients and mix until wet combined.
3. Chill for 20-30 minutes in the refrigerator. Use a spoon or your hands and scoop into rounded tablespoons then rolls into balls. Store in a container in the fridge and enjoy!
Makes 14-16 energy bombs (unless you eat the dough like me!)
*If you don’t have flaxseed, you could probably sub the flaxseed meal with a nut meal like almond flour or even a protein powder for added protein (if you try this let me know this works, I like the added fiber and nutty flavor from the flax).
**I’ve made these sans-coconut as well, just increase the oats by a 1/3 cup
***You might be able to use date paste in this recipe but you may need a little more to help hold everything together, or increase the nut butter a bit…depending on the consistency of the date paste and nut butters. I use natural nut and seeds butters (just nuts/seeds and salt) so you may have to add a little more oats or sweetener to help hold the mixture together depending on the ingredients used. If it’s too crumbly, add more sweetener, if the mixture is too runny then add a bit more oats or flax.