Posts tagged ‘vegan’
Do you need a quick sweet fix? I don’t know about you, but I can always use a little treat. How about a healthier treat that satisfies, tastes amazing and you can whip up in 5 minutes? Add the fact that this (almost) instant bark requires minimal ingredients and doesn’t require any baking.
Mint + Chocolate = a perfect pairing in my mind (Mint Chip Ice Cream anyone)? Add berries to this combo and it’s a definite winner! These recipe is crazy easy, and it’s been stand-by in my freezer for the past couple weeks. Yes, it’s caffeine-free, sugar-free, dairy-free, soy-free, nut-free and TASTY! I even fooled my dad into thinking it was sugar-laden, and he’s a hard one to convince :)
With all the fresh mint at farmer’s markets and in the stores, I’ve been throwing some into smoothies and bases for ice creams, tossing into chopped fruit and adding to salads for refreshing summer dishes. Next time (probably tonight) I am going to try using finely minced fresh mint in this treat!
(Almost) Instant Mint Berry Carob Bark (adapted from my Make-it-your-own Chocolate Bark)
Grain-free, Gluten-free, Vegan, Dairy-free, Refined Sugar-free, AIP & Paleo Friendly, Candida-Friendly Option, Soy-free, Nut-free, Egg-free
2 1/2 Tbsp softened coconut oil (I used unrefined extra virgin)
3 Tbsp carob powder (or cacao/cocoa powder but won’t be caffeine free)*
pinch of stevia or 1 Tbsp honey, agave or maple syrup or to taste
1/8 tsp pure peppermint oil/extract
1/4 tsp pure vanilla extract, optional
pinch of sea salt, optional (but SO good)
1/3 cup frozen mixed berries, chopped into small pieces (I leave blueberries whole), I use the organic antioxidant mix from Costco
1. Line a small plate or dish with parchment paper and set aside.
2. In a small bowl, mix the melted coconut oil, carob (or cacao), stevia/sweetener, salt and extracts. Stir well until smooth and well combined. Taste and adjust if you want it sweeter.
3. Spoon the mixture onto the parchment paper into two rounds.
4. Sprinkle the frozen fruit over the mixture and watch it start to freeze. Set it freezer for an additional few minutes to harden and enjoy!
Serves 2 or 1 large, generous portion :)
Store leftovers in freezer, the frozen fruit will get mushy in the fridge otherwise.
*Carob has a natural sweetness whereas raw cacao or cocoa powder is naturally a bit more bitter so you might need to add more sweetener/stevia to taste for a sweeter bark.
I forget how much I LOVE summer! Sunny mornings and brisk afternoon showers…the grass is bright green and flowers are in full bloom. I sleep with my windows open, and I wake up to the sun peaking in my window and sound of birds chirping…so flippin’ cool. Does that almost sound like an opening to a Disney movie?! Let’s not forget all the fresh produce as well – juicy melons, spicy crisp radishes, sweet cherries and loads of zucchini just to name a few – YUM.
I have really been craving fresh foods and cold, refreshing dishes, especially after sitting out in the sun to soak up some Vitamin D for a bit. I’ve also recently discovered my love of frozen figs…yep, frozen ones. They were selling a huge bag of organic green figs at Costco, and I’ve had them stashed in the freezer for a couple months since limiting my fruit intake on my elimination diet. I was craving something sweet and cold the other night, and I thought I’d give these a try on my stomach. Tummy approved and WOW, are they delicious!
I let a couple figs sit out on the counter for a few minutes, then nibbled at a frozen one…a little bite of heaven! Ever since, I’ve been incorporating them in a variety of recipes (and trying to eat them in moderation as I am reintroducing fruits). First up, this frosty fig and vanilla smoothie is one of my favorites…I’ve had it for dessert a couple times too! This smoothie is perfect as an afternoon pick-me-up or a quick breakfast to start your day with loads of energy :)
Frosty Vanilla Fig Smoothie
Grain-free, Gluten-free, Paleo & AIP-friendly, Nut-free, Vegan, Dairy-free, Soy-free, Refined Sugar Free, Nightshade-free
1 cup coconut milk (I used from a can, but any milk would work based on preference/allergy)
1/4 tsp pure vanilla extract (alcohol free for AIP) or vanilla powder
a couple shakes of ground cinnamon
2-3 medium green figs, frozen and rough chopped (can use other color and varieties)
*If you’re sensitive to sugars, add 1/4 avocado for creaminess and use 1-2 figs, but will be less sweet
handful of leafy greens (baby spinach, chard, kale)
1/2 cup of frozen banana, your favorite berry or mango for a different flavor
1. Add ingredients in order as they are listed to a high-powered blender (such as a Vitamix). Blend on high until smooth.
Notes: If you do not have a high-powered blender, you might need to let your figs de-frost for 15 minutes or so and chop them smaller OR add more liquid.
Squash is an everyday staple at the moment – from zucchini and yellow squash to butternut, acorn and kabocha, I eat it all…all the time. Im finding it interesting that some of my favorite foods that used to agree with me are simply off-limits for now. Take peanut butter and nuts for example, I had several varieties on a daily basis and now my stomach just can’t handle it. Gluten-free grains such as rice and quinoa fall into the same category.
Starchy vegetables have been the easiest for my body to accept – carrots, sweet potatoes, yams, winter squash, and beets are being consumed by the pounds. I wish I could tell you I was joking! I never thought I could eat so many foods with an orange hue…and I can’t tell if my hands are tinted orange from the constant prep of these ingredients or if it’s a result of all the Vitamin A I am consuming. However, orange is better than a green or purple glow so I won’t complain too much ;)
A variation of this soup is made on a weekly basis as a back-up option for quick lunches, last minutes dinners or an easy snack. Sometimes I’ll throw in some sweet potatoes in place of the cauliflower or add some coconut cream for richness with some spices for a different flavor. This soup is versatile and comforting, feel free to experiment with add-ins for serving to jazz it up a bit — Avocado, baby greens, infused oils, more roasted carrots or squash cubes (if you like a bit of texture in your soup) and caramelized onions are all great options. If you’re looking to bump up the protein, I imagine cooked white beans, quinoa, shredded chicken or hemp seeds would compliment this soup quite well. If you like to make dishes ahead, whip up a big pot of this soup and reheat throughout the week!
Triple Squash Veggie Soup
Grain-free, Gluten-free, Soy-free, Dairy-free, Egg-free, Nut-free, Vegan/Vegetarian option, Nightshade-free, Paleo/AIP-friendly
2-3 cups cauliflower florets*
3 medium carrots, diced
1 1/2 cups bone broth, low-sodium veggie broth or chicken stock (use veggie stock for vegetarian/vegan)
2 stalks celery, rough chopped
1 medium onion or 1 leek, rough chopped (optional but adds flavor)
1 medium zucchini, chopped into 1 inch cubes
1 medium yellow squash, chopped into 1 inch cubes
cooked flesh from 1/2 medium spaghetti squash (about 2 cups)**(see notes below)
1 tsp dried rosemary
1/2 tsp dried thyme
3/4 – 1 tsp sea salt (or to taste)
freshly ground pepper to taste
Drizzle of olive oil (about 1-2 Tbsp, I used garlic-infused oil)
fresh juice from 1 lemon
drizzle of apple cider vinegar or coconut vinegar (or more lemon juice. I like a generous drizzle but I enjoy the acidity)
For serving (optional)
drizzle of olive oil (I used garlic Italian herb infused oil) – pictured
handful of leafy greens (baby spinach, kale, swiss chard) – pictured
zucchini cheese (recipe to come) or your favorite cheese
fresh avocado, cubed or sliced
fresh chopped herbs (basil, parsley, cilantro)
1. In a medium dutch oven or soup pot filled with 3 inches of water over high heat, add cauliflower, carrots, celery and onion to a steamer basket and cook until almost tender (roughly 5-7 minutes).
2. Add zucchini and yellow squash on top and steam for another 2 minutes or so until tender and let cool slightly. Reserve some of the cooking water just in case you need to add it to a blender.
3. Add broth, rosemary, olive oil, lemon, vinegar, salt and pepper to a high-powered blender (such as a Vitamix). Top with steamed veggies and puree in a until smooth, about 2-3 minutes. If you have a smaller blender, you may need to do this in batches, please be careful with hot contents in a closed blender!
4. If you want the soup thinner, add a bit of reserved cooking liquid. Season to taste with additional salt, pepper, lemon juice etc and serve!
*Cauliflower adds creaminess to the soup, but you can swap this out for cooked sweet potato (Japanese sweet potatoes are a favorite!) or even white potato if you can eat them. White potatoes are not nightshade-free, paleo or AIP friendly (just in case you need to follow that eating style).
**To cook a spaghetti squash, cut in half lengthwise and scoop out the strings and the seeds. Cook cut-side down at 350F for 30-40 minutes until tender, based on the size of the squash. Sometimes I will put a couple tablespoons of water to steam in the bottom of a baking pan to steam it a bit while baking. After you remove the squash from the oven, let cool and take a fork to scrape out the “spaghetti” looking strands/flesh. If you like soup with some texture, don’t blend the spaghetti squash and add it in at the end for serving.
Notes: if you want to bump up the protein, feel free to add your favorite protein of choice – cooked beans, shredded chicken, hemp seeds or cooked quinoa if you’d like!
Greek food is hard to find in the town I live in…while that’s a true statement, it’s also my lame excuse for completely forgetting how delicious it is! After making this flavorful and fuss-free dish, I racked my brain wondering why I don’t make more Greek-inspired food…and I’m determined it won’t be the last!
I was given the blog Hapa-tite for this month’s Secret Recipe Club assignment, and what fun I had getting to know Nicole. I searched through oodles of sweet treats that called my name…Dark Chocolate Pistachio Toffee and Rhubarb Ginger Crumble Bars to name a couple. With the sunny weather peaking through on occasion, I was fishing for recipes to utilize the grill in order to catapult me out of this rainy Spring and into summer and warmth. Nicole’s recipe’s did just that, and how appropriate for a Memorial Day cookout! I was choosing between her Curried Chicken Skewers with Lime-Apricot Glaze and her Pork Souvlaki to coerce me to fire up the grill. I was really intrigued by her Tomato Petit-Fours with Mango Glaze but didn’t want to alter the recipe too much to fit my dietary needs for this month’s reveal, but I’d like to explore that flavor combination soon. Ultimately, I opted for Souvlaki, that was marinated overnight to infuse some zesty flavor and tenderize the meat from the acidity of the vinegar and lemon. Oh My Yum!
Nicole recommends serving this with toasted naan wedges along with the Tzatiki sauce, but I switched up a few things to cater to my current grain-free elimination diet. I wound up serving this in a lettuce wrap for a fresh, light dinner that is delicious served warm or chilled for a lovely lunch of leftovers.
The protein in this dish is versatile – make it with pork like Nicole suggested, cube some chicken or beef, substitute in cubed ahi tuna or swordfish or even marinate pressed tofu or veggies with this recipe. Stuff the protein (or veggies) sandwich-style in naan or a pita, serve over a salad or in a bowl with rice (or cauliflower rice – pictured) for a little versatility…all are SO super delicious with this dairy free cucumber-yogurt sauce. I’d never made Tzatziki before, but I sure will again!
I made a few little changes to the recipe based on dietary necessity: I swapped out chicken for the pork loin for the protein. For the tzatiki sauce, I used dairy-free, unsweetened coconut milk yogurt and a few spoonfuls of full-fat coconut cream (for richness) in lieu of the Greek yogurt and opted not to peel cucumber for added color. I squeezed the grated cucumber to remove excess liquid in order to thicken the sauce. In the marinade, I used apple cider vinegar in place of the red wine vinegar and added an extra garlic punch by using garlic-infused sea salt. I purchased some Mediterranean leaf oregano from the bulk herb section of our local natural food store…I thought that option was more appropriate in this Greek dish as opposed to Mexican leaf oregano. The Mediterranean oregano had a lemon citrus scent as opposed to the Mexican variety, which paired nicely with the lemon, garlic and olive oil marinade. This dish is crazy flavorful and easy, plus if you do a little prep work dinner can be thrown together in a flash!
Greek Souvlaki Skewers with Tzatziki Sauce (lightly adapted from Hapa-tite)
Grain-free, Gluten-free, Paleo & AIP-friendly, Dairy-free, Egg-free, Soy-free, Nut-free, Vegan/Vegetarian Option, Sugar-free
For the Marinade:
½ cup olive oil
1 small red onion, finely chopped
2 cloves fresh garlic cloves, minced (could probably sub 1/4 tsp garlic powder if necessary)
4 Tbsp fresh lemon juice
2 Tbsp apple cider vinegar (or red wine vinegar)
2 tsp oregano (I used Mediterranean oregano)
sea salt to taste (I used a rounded 1/4 tsp of garlic salt)
freshly ground black pepper to taste
1½ pounds pork loin, chicken or beef, trimmed of excess fat, cut into 1 (for vegetarian/vegan see notes below*)
For the Dairy-free Tzatziki Sauce:
1 cup unsweetened plain coconut milk yogurt (can use 2% greek yogurt if you can do dairy)
1/2 cup full-fat coconut cream (the thick cream on the top of the can. I use Natural Value brand without gums)
1 English cucumber, grated and squeezed well to release extra water (can peel but not necessary)
4 cloves fresh garlic, minced
2 Tbsp fresh squeezed lemon juice
1-2 Tbsp olive oil
pinch of sea salt
wooden skewers soaked in water for 30 minutes before use OR metal skewers
For Serving (Options):
cooked grain of choice or grain-free cauliflower rice (pictured)
sliced cucumber, de-pitted and sliced Kalamata olives, diced tomato (not AIP-friendly or nightshade free)
Lettuce leaves (for lettuce wraps) or chopped greens for a salad (pictured)
Grilled or roasted vegetables (pictured)
Gluten-free naan or gluten-free pita bread
- Whisk all of the marinade ingredients together in a small bowl. Place pork/chicken/etc cubes in a Ziploc bag and pour in the marinade. Seal the bag and toss to coat evenly with the marinade, then open the bag and reseal, removing as much air as possible. Place bag in the refrigerator for at least two hours to overnight (overnight recommended for optimal flavor!).
- Mix all the tzatziki ingredients together in a bowl until well combined. Cover and place in the refrigerator for at least two hours to overnight (overnight is preferable).
- Put pork/chicken/protein on skewers and grill until they are browned on all sides and cooked through, about 8 to 12 minutes, turning 4 times during cooking. Remove the skewers to a plate and allow to rest for 5 minutes.
- While the meat rests, prep your serving options: salad greens, veggies, heat grains/bread/cauliflower rice then serve with a large dollop of tzatziki sauce and enjoy!
*Vegetarian/Vegan options: If you want to use tofu in place of the protein (will not be soy-free/paleo or AIP if so), use pressed, drained firm tofu. Marinate overnight or atleast a few hours. If you prefer vegetables instead, they will not need to marinate overnight, slice your favorite veggies (I used yellow squash, zucchini and red onion, but mushrooms/tomatoes/eggplant/bell peppers (if allowed) would all be good options). Toss the marinade with the veggies, let sit for 30 minutes then cook.
If using swordfish or ahi, you will not need to marinate the fish as long, otherwise the lemon juice will “cook” the fish. Set aside a bit of the marinade prior to adding the fish so you can use that to drizzle on top after cooking. Marinate fish for about 20 minutes and cook until flaky.
For other recipes from this month’s reveal, click the link below!