Posts tagged ‘vegan. grain free’
What’s a girl to do when the fridge is running on empty and she’s in need of a speedy meal? All I had besides a shelf of staples (coconut milk, chia seeds, tahini and coconut butter) was the following:
- half a container of roasted red pepper hummus
- half a carton of grape tomatoes
- several cups of cooked spaghetti squash
So that’s I made for my lunch concoction… the simplicity of the dish far exceeded the complexity of the taste. I added a tablespoon or so of hemp seeds with a dash of salt and freshly ground black pepper and it was a tasty dish!
I should have known hummus would be good with spaghetti squash…it’s compliments just about everything! I’ll be making this again on purpose with a few more add-ins for some additional bulk. I am thinking chickpeas or navy beans, sautéed greens and roasted broccoli or caramelized onions. (I have a weird thing about always wanting something green on my plate.)
4-Ingredient Spaghetti Squash Hummus “Pasta”
Grain-free, Gluten-free, Dairy-free, Soy-free, Nut-free, Egg-free, Vegan, Vegetarian, Quick
drizzle of olive oil
4-5 grape tomatoes, cut in half or quarted
2-3 cups cooked spaghetti squash
1/4-1/3 cup of roasted red pepper hummus (or your favorite flavor – roasted garlic would be delish)
1 Tbsp hemp hearts
salt and pepper to taste
Your favorite add-ins if desired (roasted veggies, chickpeas, grilled chicken or crumbled sausage etc)
- In a small skillet, heat a drizzle of olive oil over medium heat.
- Add squash and tomatoes and saute until warmed through.
- Stir in hummus and hemp hearts. Season with salt and pepper to taste and enjoy!
*This serves one person; for a weeknight family meal quadruple the ingredients. You could always microwave all of these ingredients for a 5 minute meal as well.
Healing is a journey. Besides the physical, it’s also emotional and mental, and just like seasons in life, it can be difficult while beautiful at the same time. I’ve learned to slow down and take time to really breath, or even have a good cry. I’ve learned to really appreciate sleep and listening to my body instead of my “normal routine”. My hope is that this doesn’t come off as complaining or whining, but more as a self-check and better understanding of myself and what my body wants and needs.
For the past 3+ years, I was up by 5 or 6 am and wouldn’t be in bed until midnight or 1 am. Even though I was making healthy food choices and working out, the constant rush-rush, go-go lifestyle and sleep deprivation finally caught up with me.
Add candida, adrenal fatigue, constant sinus infections, viruses and food allergies… my body hit a point and said “NO! Slow down!”. No wonder my body wasn’t keeping up…even though I tried to convince myself I was SuperWoman, that’s far from reality.
My priority now is healing… slowing down, and making sure I get a good night’s rest. If I don’t get enough sleep one night, I’ll take a nap or sleep longer the next night and call it an early evening.
Another thing I’ve enjoyed is simplifying, and that goes for cooking too. Batch cooking and making meals that don’t require 20+ steps or 30 different ingredients. I’ll get the urge to try out a more time-consuming recipe but simple recipes such as this roasted carrot and beet soup are tasty and no-hassle!
This soup is silky in texture, a bit earthy from the beets and cumin and comforting. It’s appropriate for this time of year too –looks a little like Halloween with the orange base and the green “cheese”!
Cumin-Roasted Carrot and Golden Beet Soup
Grain-free, Nightshade-free, Gluten-free, Vegan/Vegetarian Option, Dairy-free, Paleo-friendly, Egg-free, Nut-free, Sugar-free, Soy-free
6-7 medium organic carrots, peeled (if desired) and chopped into 1/2 inch pieces
2-3 medium golden beets, peeled (if desired) and chopped into 1/2 inch cubes (can use red beets but will change the color)
2 shallots, chopped into chunks
1 Tbsp olive oil (can sub coconut oil or butter/ghee if you do dairy)
1/4 tsp ground turmeric, divided
rounded 1/4 tsp ground cumin, divided
1/2 tsp dried thyme, divided
1/2 tsp sea salt (I used smoked sea salt for a smoky flavor)
2-3 cups bone broth, low-sodium chicken broth or vegetable stock/broth (use veggie if vegan/vegetarian), or more to reach your desired thickness of soup, I prefer a thicker soup
2-3 tsp lime juice (or lemon juice for a different flavor)
For serving (optional)
chopped cilantro or parsley for serving, optional
Summer squash “cheese” or non-dairy cheese, optional but adds depth of flavor
If you like a little texture in your soup, cubed or sliced avocado
aluminum foil (to create foil packets)
1. Preheat oven to 400F. Lay two large squares of aluminum foil down, placing carrots in the middle of one square and beets in the middle of the other. Divide the shallots evenly and place on top of each.
2. Combine herbs, spices and salt in a small bowl (turmeric through salt).
3. Drizzle each of the veggies with 1/2 Tbsp of olive oil, then sprinkle the spice mixture evenly over the vegetables.
4. Fold the foil up, creating a seal with each packet and bake for 30 minutes or until tender, the carrots cooked a bit faster than the beets, so check them at 30 minutes.
5. Add roasted veggies and remaining ingredients to a blender and blend until smooth. Top with cilantro or parsley, squash cheese and/or avocado and enjoy warm!
*If you prefer to roasted your carrots and beets on a baking pan instead of in foil packets, that’s an option too. I like how the foil packets steam the veggies a bit first and then after opening the pouches, I can brown them a bit.
Stovetop Preparation: You can always sauté the carrots and beets first a bit in a dutch oven, add the spices for 30 seconds until fragrant. Then add broth and remaining ingredients to the pot and bring to a boil. Reduce heat to simmer and let cook until the carrots and beets are tender and soft, about 15-20 minutes. Use an immersion blender to puree or add soup to a blender on high until velvety smooth (Yay Vitamix!). Season to taste with more salt and lime juice if desired.
I’m notorious for grabbing the quickest, easiest option in the fridge to snack on when I’m hungry. Just like shopping at the grocery store on an empty stomach, my least healthy food choices are made when my blood sugar is low and/or I am unprepared. If I wash and pre-cut veggies, there’s a much better chance of grabbing them than if I had to wash and prep them, and same goes for an accompanying dip.
As much as I’d like to smother EVERYTHING in traditional hummus, legumes haven’t been sitting too well with me. I’ll indulge on occasion — just because they are SO good… and meaty, velvety beans are an ingredient I really enjoy. Instead, I reserve beans for a rare occasion, and have tried different versions of hummus for an alternative veggie dip.
When I found myself needing to prep veggies and make a dip for the week for lunch, I knew I had to whip up something to satisfy my hummus craving. I blended some leftover roasted parsnips with some raw zucchini, and I was surprised at how addicting this dip is! I took the traditional flavors of hummus and spiced it up a bit with a chile-infused oil from our lovely Just Tapped oil and vinegar store (love these owners!). You can use plain olive oil or avocado oil if you’d like and sprinkle in some crushed red pepper or omit the pepper altogether and add a bit of lemon zest and extra lemon juice for a nice zing.
If you haven’t experimented much with parsnips, they are the BOMB! A sweeter, yet slightly spicy cousin of the carrot, parsnips have a velvety texture when they are roasted much like a winter squash. Simply roasting parsnips with a little oil and sea salt make some epic “parsnip fries” and a great side at dinner or a hearty snack when you need a starch fix.
This parsnip hummus is slightly sweet yet spicy with a smooth creamy texture, perfect for a filling snack or as part of a meal. Serve with your favorite chopped veggies, use in your favorite wrap, smear over gluten-free crackers, or dip with plantain chips or sweet potato chips!
Parsnip-Zucchini Hummus (Bean-free)
Nut-free, Paleo-friendly, Nightshade-free option, Gluten-free, Grain-free, Sugar-free, Soy-free, Dairy-free, Egg-free, Vegetarian, Vegan
2 medium parsnips, peeled and cubed
1 medium zucchini, peeled and cubed (can use yellow squash as well)
2 Tbsp tahini*
2 1/2 Tbsp olive or avocado oil, divided (I used chile-infused)
1 garlic clove, minced
1/4-1/2 tsp ground cumin
juice from one lemon
dash of cayenne pepper (omit if you don’t like spicy)
1/4 tsp sea salt plus more to taste
freshly ground black pepper to taste
- Preheat oven to 375F. Tear off a large piece of aluminum foil or parchment paper and place cubed parsnips in the center. Drizzle 1/2 Tbsp of oil over the top, then create a foil or parchment packet and roast 25-30 minutes until tender and lightly golden brown. Remove from heat.
- In the bowl of food processor or a high-powered blender (ie. Vitamix), add the following in order: lemon juice, garlic, tahini, 2 Tbsp oil, spices and zucchini. Blend until smooth. If you are using a blender, you may need to use the tamper.
- Add the roasted parsnips and process until smooth. If you prefer a chunkier hummus, pulse to desired texture. Season with additional salt, pepper and lemon juice if preferred. Refrigerate to chill for an hour or two, then enjoy!Notes:*The tahini I buy (in bulk) is really runny, if yours is thicker than a creamy salad dressing, you may need to add an extra drizzle of olive oil.
Our local health food store has this luscious West African Peanut Soup that they feature in their hot bar on occasion. There’s something about the soup that screams “comfort” (…and eat me of course!). It combines some of my favorite foods in one dish- sweet potatoes, nut or seed butters, greens and coconut milk.
After inquiring about the ingredients used in their soup, I knew I could come up with my own version that I could make anytime…without having to wait whether it’s offered on the menu that day. Dare I say that I might even like this version better? Maybe because I added some of my favorite veggies and punched up the creaminess with the coconut milk…I even enjoyed this cold right from the fridge for lunch one day when I didn’t have a way to heat up the soup at work.
This stew (or hearty soup) is a great way to kick off this Fall season and warm up on chilly evenings :)
If you aren’t familiar with Berbere, it’s a lovely warm Ethiopian spice mixture with a bit of heat made with chile powder, paprika, ginger, coriander and several other spices. It pairs really well with the sweet potatoes, tomato, nut butter and veggies and can be used in a variety of ingredients – . I purchased this spice mix in bulk, but if you are looking to make your own, try this homemade mix.
West African Stew
Grain-free, Gluten-free, Vegan, Vegetarian, Nut-free Option, Dairy-free, Soy-free, Sugar-free, Paleo-Friendly
1 Tbsp coconut oil or other neutral oil
1-2 medium carrots, small diced
1 large or 2 small stalks of celery, diced
1 small yellow or white onion, diced
2 medium sweet potatoes, peeled (if desired and cubed, about 4-5 cups, I used a combo of white and orange flesh)
4 cloves of garlic, minced
1 jalapeno pepper, deseeded and minced (omit if you don’t like spicy)
1 14.5oz can fire-roasted tomatoes
1 can full-fat coconut milk
32 oz low-sodium vegetable broth or stock
2 tbsp Berbere spice mix (I like the flavor punch, but you can use 1 tbsp if you like less spicy, mild flavors)
1-2 tbsp Braggs liquid aminos, gluten-free soy sauce tamari or coconut aminos (use coconut aminos for soy-free & paleo)
3/4 cup chunky or creamy peanut butter, sunflower seed butter (for nut-free) OR almond butter* (I’ve tried all 3 versions)
2-3 cups greens, rough chopped (chard, collards, kale, spinach)-optional
1/4 cup cilantro, chopped
juice from one small lime
For serving (Optional but oh-so-good)
Cooked rice, quinoa or your favorite grain (omit for grain-free and/or Paleo)
Fresh squeezed lime juice
Chopped green onion
Chopped peanuts, slivered almonds or sunflower seeds
- In a soup pot or Dutch oven, heat oil over medium-high heat. Add onions, carrots and celery and saute for 5 minutes, stirring occasionally.
- Add garlic, sweet potato chunks, and jalapeño and saute another 3-4 minutes until onions are cooked through, stirring occasionally.
- Pour in broth, coconut milk, tomatoes (undrained), Berbere spice mix, and Braggs/aminos and bring to a boil. Reduce heat and let simmer until potatoes are fork-tender, roughly 20 minutes.
- Remove 1/2 cup of the hot soup broth and place in a small bowl. Stir in the nut/seed butter and whisk until smooth (this helps prevent clumping and even distribution), then add back to the soup and stir again.
- Toss in the chopped greens and cook for a few minutes wilted.
- Stir in the lime juice and chopped cilantro. Taste and season with additional lime juice, liquid aminos, salt and pepper if desired.
- Ladle into bowls, garnish with grains, green onions, chopped nuts/seeds and additional cilantro. Squeeze fresh lime juice over the top and enjoy!
*I’ve made variations of this soup…feel free to make it your own! I’ll add in sliced mushrooms, swap out orange for purple sweet potatoes, add in greens, throw in some leftover cooked grains if I need to use some up, etc.