Almond Meal Granola (gluten free)

Almond Meal Granola

  • Servings: 6-8
  • Time: 10 min prep and 30 min wait
  • Difficulty: Easy
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I love me a good old bowl of homemade granola! It's simple. It's fast. It's delicious. It's healthy. Make yourself some today! I know honey isn't technically vegan so if that's a concern then feel free to use maple syrup. If you have celiac and need to avoid gluten then please make sure to buy oats that say Gluten-Free on the package (oats are naturally gluten free, however they are usually processed in a plant that also processes wheat which means they could be contaminated). Store the granola in the freezer for the ultimate freshness. Sprinkle over oatmeal, add raisins and berries and you are on your way. Hey now, hey now, this is what dreams are made of (a throw back to Hilary Duff, anyone?)!

Ingredients

  • 4 c old fashioned rolled oats
  • 1/2 c almond meal
  • 1/2 c unsweetened dried coconut flakes
  • 1/4 c sunflower seeds
  • 1/4 c walnuts
  • 1/2 tsp cinnamon
  • pinch salt
  • 1/2 c unsweetened applesauce
  • 5 tbsp honey (or maple syrup)
  • cooking spray

Directions

  1. Preheat oven to 300°F.
  2. Mix honey and apple sauce together and set aside.
  3. Lightly spray two large cookie sheets with cooking spray.
  4. Add all dry ingredients into a large mixing bowl and stir until combined.
  5. Gently fold honey and apple sauce into dry ingredients.
  6. Spread mixture between the two cookie sheets.
  7. Bake for 30 minutes stirring every 10 minutes.

 
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Tahini Miso Kimchi Bowl

Tahini Miso Kimchi Bowl

  • Servings: 4-6
  • Time: 1 hr
  • Difficulty: medium
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This Miso-Tahini Kimchi bowl is my favorite type of meal, because you can make a big batch at the beginning of the week and then every day after you can have dinner on the table in less then 5 minutes. If you're the sort of person who doesn't like to eat the same thing everyday, then a simple solution is to make more than 1 sauce (check out the links below) and have a few other vegetables and beans on hand to vary your meals if you like. For example, you could have a stir fry with peanut sauce one night, tofu kale with garlic tahini another night, and then this miso kimchi bowl a third night—similar ingredients but different styles! You could also eat this kimchi bowl every other night and have sandwiches or pasta in between. The kitchen tools I use to make this magic happen include a crock pot to boil the beets for several hours, a food processor to chop my carrots (once peeled), a rice cooker for the brown basmati rice and the steamer tray for steaming the chopped carrots while the brown rice cooks, and then when the food is all ready I just water-sauté the beet greens with minced garlic and braggs liquid aminos (or low-sodium soy sauce) for a few minutes in a frying pan. Preparing food this way makes it relatively hands off, which I like. Let's do this miso thing!

Bowl Ingredients

  • 1 1/2 c brown basmati rice
  • 1/2 tsp salt
  • 4 large beets
  • 6 large carrots
  • 1 bunch beet greens
  • 2 cloves garlic
  • 1/2 tbsp liquid aminos (or low-sodium soy sauce)
  • 1 c kimchi (or make your own)
  • 1/4 c miso tahini sauce

Directions

Brown Basmati Rice:

  1. Pour 3 cups water, brown rice, and 1/2 teaspoon salt into rice cooker and turn on. This should take about 45-80 minutes (depending on your machine). Hassle free is my favorite.
  2. If cooking over the stove, bring 3 cups water and 1/2 teaspoon salt to a boil over high heat in a medium sized saucepan (use a lid to speed up the boiling process). When water is boiling add brown rice.
  3. Lower heat and cook, covered, for 15 minutes. Turn heat down to the lowest setting. Cover and cook for 15 additional minutes. Turn off heat and let stand, covered, for 5 minutes.
  4. If any liquid remains in the bottom of the pan or if the brown rice is still a bit crunchy, return the pot to low heat and cook, covered, for an additional 5 minutes, until all the water has been absorbed. Set aside.

Beets:

  1. Scrub and trim beets, leaving about one inch of the tops and stems on (this prevents the red color from seeping into the water and getting all over the place).
  2. Put the beets in a crock pot, fill with enough water to cover the beets, put lid onto the crock pot, and cook on HIGH for 3 to 4 hours, or until the beets are tender.
  3. If using the stove top then place beets in a saucepan covered with water and bring to a boil.
  4. Boil 30-60 minutes (depending on the size of the beets) until tender.
  5. Remove from liquid and allow to cool. When cool enough to handle, trim ends and slip the skins off.
  6. Slice into small chunks and set aside.

Carrots:

  1. Wash, peel, and chop carrots into bite sized pieces (if you have the slicing attachment for a food processor then this will only take about 20 seconds).
  2. The best way to steam the carrots is in a rice cooker while your brown rice is cooking (if you are using a rice cooker and it has a steamer tray).
  3. If you do not have a rice cooker then use the stove. In a large heavy frying pan (or saucepan) heat ½ cup water and bring to a simmer. Add carrots and steam for about 3 to 5 minutes until soft, set aside.

Beet Greens

  1. Wash, de-stem, and chop beet greens into bite size pieces. Slice the stems into tiny pieces as well. Peel and mince garlic.
  2. In a large heavy pan bring ½ cup water to a boil. Add sliced beet stems and minced garlic. Once water is boiling cook the stems for 3 minutes and then add the chopped beet green leaves and reduce heat to medium-low cooking for 3-5 additional minutes. Add liquid aminos and stir to combine. Continue to stir occasionally until beet greens are soft and water has mostly evaporated. Remove from heat and set aside.

To Serve

  1. In a bowl scoop 1 cup cooked brown rice and top it with 3/4 cup chopped beets, 3/4 cup chopped carrots, and 1/2 cup beet greens. Garnish with 1/4 cup kimchi and 1 tablespoon miso tahini sauce.
  2. Serve HOT.

Tahini Miso Sauce

Tahini Miso Sauce

  • Servings: 4-6
  • Time: 5 min
  • Difficulty: Easy
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I've been eating more and more fermented foods lately and miso paste was the next thing I needed to try. Miso is a fairly well known fermented soy product, however, I'd never cooked with it myself. I watched an informative nutritionfacts.org video on the health properties of miso soup (link below) and then went out to buy some. I wasn't sure what to do with it. I guess I should have made the miso soup but I figured I could probably try to mix it with tahini and try that out first. I googled miso tahini and sure enough there was a delicious recipe on the Whole Foods Market website. I wasn't terribly excited about their addition of orange rind and dried parsley so I created my own version of their recipe. This sauce tasted GREAT poured over some steamed veggies and brown rice!

Ingredients

  • 1/4 c water, more to taste
  • 1 tbsp light miso
  • 1/4 c tahini
  • 1 clove garlic, finely chopped
  • 1 tsp lemon juice

Directions

  1. In a small bowl combine tahini and miso paste and stir until the two are combined and smooth.
  2. Peel garlic and minced into tiny pieces, add to tahini miso paste.
  3. Add water and lemon juice. Stir until a thick sauce has formed.
  4. Sauce is ready to be poured over vegetables, rice, and beans!

Cashew Cream of Tomato Soup

Cashew Cream of Tomato Soup

  • Servings: 2-4
  • Time: 5 min
  • Difficulty: Easy
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I got sick. Again. Jason or I get sick also after every single time we fly and we fly a lot. Two weeks ago we were in Utah. Guess what? Jason came down with something. Guess what? 6 days later I came down with something. This has GOT to stop! We've talked about it and I think we are going to start really honing in on a healthy immunity boosting diet. ESPECIALLY when we are traveling. First things first. Let's start with this super garlicky tomato soup with zero added sugar or oil and plenty of flavor. Less than 5 minutes to make… because when you’re sick, 5 minutes can feel like an eternity... ZZZZZzzzz...

Other creamy soup recipes:  Cashew Cream of Broccoli Soup

Soup Ingredients

  • 1/4 c cashews
  • 2 1/2 c water
  • 1 1/2 c cherry tomatoes, washed
  • 3 tbsp tomato paste
  • 1 1/2 tbsp vegetarian chicken-like seasoning
  •  2 tsp onion powder
  •  1/2 tsp creole seasoning (or salt)
  •  4 clove garlic
  •  1/2 tsp black pepper
  • 1 tsp oregano
  • 1 tsp italian spice
  • 1 tsp rosemary
  • 1 tsp thyme

Directions

  1. Add all ingredients to a high powered blender. Blend until smooth (If using a Vitamix blender, keep blending until the soup is hot and serve).
  2. Pour soup into a sauce pan and heat the soup over high heat until soup is hot, stirring constantly.
  3. Garnish with alfalfa sprouts or cashew parmesan.
  4. Serve hot with a side of whole wheat cheeze breadsticksavocado toast, or “grilled cheeze sandwiches” (I’ve just discovered the Miyokos Kitchen nut cheeses and I’m pretty excited about them because the ingredients are basically nut butters and cultures to ferment them. This means that instead of saturate fat and cholesterol in your cheese sandwich you’re eating healthy fermented food for gut health. Win. Next I’m going to start making my own)!”

King-Sized Vegan Snicker Bars

King-Sized Vegan Snicker Bars

  • Servings: 12 bars
  • Time: 45 min, 4 hour wait
  • Difficulty: Medium
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I've posted A LOT of healthy vegetable recipes lately (or at least thats how it feels) so I think it's time for something different and sweet and tasty! ***DISCLAIMER: This is not a health food. This recipe should be used as a special treat. Treats are foods you eat on occasion while the majority of your food should come from beans, vegetables, unprocessed whole grains and/or potatoes, and some fruit.<strong> </strong>This recipe will not heal any chronic diseases but it won't make you sicker (As long as you don't over do it. This is a calorically rich dessert that contains healthy yet dense ingredients like dates, nuts, and chocolate). That being said this dessert is much healthier then commercially processed candy bars that make you SICKER.*** This dessert will hit that sweet spot on your sweet tooth every time! These vegan snickers bars are large and in charge and probably count for at least half a meal so remember moderation when it comes to eating indulgent desserts like this or when eating anything! My patients always want to know how much they can eat of certain foods. Well it all depends on what the item is, how active the person is, etc. Bottom line, skinny or healthy or skinny-healthy people don't over eat or over indulge. You shouldn't eat to much of anything to the point of feeling uncomfortably full! Just because a food is healthy doesn't mean you should over indulge. I know, it's hard and I'm speaking from a place of understanding. My trick is to make these and then send them to work with Jason. Cause we all know that at the end of the day it doesn't matter how much self-control you thought you had... you're done.

Recipe Adopted From: hippielane app and minimalistbaker.com

Ingredients

Nougat

  • 1/2 + 1/8 c cashews
  • 1/4 + 1/8 c rolled oats
  • 18-20 pitted dates (1 packed cup)

Peanut Butter Filling

  • 1/4 c crunchy peanut butter
  • 1 tbsp maple syrup
  • 1/4 tsp vanilla
  • 1 1/2 tbsp coconut oil, optional

Chocolate Coating

Directions

  1. Pulse oats and cashews in a food processor until smooth. Add dates and pulse until a ball of nougat has formed.
  2. Transfer nougat to a small loaf pan lined with parchment paper and press into a square about 1/4 inch thick. Place in the freezer for 5-10 minutes to firm up before slicing.
  3. In a small bowl mix peanut butter, maple syrup, vanilla, and coconut oil (optional) together until smooth.
  4. Remove nougat from the freezer and slice into 10 king sized snickers bars. Place bars onto a baking sheet lined with parchment paper. Make sure there is space between each bar.
  5. Coat each bar with peanut butter filling and top with peanuts. Pop back into the freezer for 15 minutes to harden.
  6. Melt the chocolate over medium heat in a small sauce pan, stir constantly, and add coconut oil. When chocolate has melted remove bars from the freezer and using a spatula paint the chocolate onto each bar covering the peanuts and nougat.
  7. Place bars back onto the baking sheet lined with parchment paper and place pan back into the freezer to set for 4 hours. Store in the freezer or fridge to keep fresh until serving. ENJOY!

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Simple Steamed Kale

Simple Steamed Kale

  • Servings: 4-6
  • Time: 10 min
  • Difficulty: Easy
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Sometimes you just have to keep things simple. This recipe is SIMPLE. Sometimes it's the simple things that make the world go 'round... not that I'm implying that gravity (or more literally: Conservation of angular momentum) is simple. Please, don't try to explain it to me, I don't want to know!!! I'm just saying that I tend to OVER flavor foods at times and I LOVE that! I want so much garlic and ginger that the dish burns my throat. Jason wants noodles with earth balance spread and salt. What? So we compromise at times. Here's a steamed kale recipe that's so simple I stumbled upon it by accident. I was working with a patient at their home and they didn't own any spices. I was stuck with garlic powder and low sodium soy sauce. We ate this recipe with brown rice and we were very pleased. The simple things... like gravity or Conservation of angular momentum.

Another Kale Recipes: Cashew Cream of KaleBrown Rice Tofu Kale Bowl with Peanut Sauce,  Mustard Tahini Kale Salad Bowl, Vegetable Pizza, and Baby Greens Beets and Pumpkin Salad

Ingredients

  • 1 package kale, pre-chopped (or 1 bunch)
  • 1 tsp garlic powder
  • 1/2 tbsp braggs liquid aminos (or low sodium soy sauce)

Directions

  1. Wash, de-stem, and chop kale into bite size pieces (or buy pre chopped kale).
  2. In a large heavy pan bring ½ cup water to a boil. Add kale and reduce heat to medium-low and cook for 3-5 minutes stirring occasionally until kale is softened and water has mostly evaporated.
  3. Add liquid aminos and garlic powder and stir to combine.
  4. When kale is soft and slightly wilted, remove from heat and serve.
  5. This tastes great over brown rice or potatoes.

Chili-Hummus Baked Potato

Chili-Hummus Baked Potato

  • Servings: 4
  • Time: 60 min
  • Difficulty: Easy
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I am SO grateful that complex carbohydrates are REALLY REALLY REALLY good for us! Don't be scared of carbs! The reason there's so much confusion is that there's more then one type of carbohydrate! Simple carbohydrates (cookies, cakes, breads, crackers, candy, etc.) have a lot of calories and fat but little to no fiber to help us stay full which means we get hungrier faster even though we may have eaten a lot of calories already. Complex carbohydrates (beans, oatmeal, brown rice, potatoes, corn, quinoa, etc.) naturally contain less calories (unless you prepare them with fat) yet are full of fiber, vitamins, and minerals and keep us fuller for much much longer so that we don't need to eat as much. We need complex carbohydrates to keep us feeling full! This way we can eat enough food and yet weigh less because complex carbohydrates are less calories and more dense to keep you feeling satisfied for longer. So go ahead, eat this baked potato with beans AND corn on it!

Another Kale Recipes: Cashew Cream of Kale

Ingredients

  • 4 large russet potatoes
  • 2 c pinto beans
  • 1 c salsa
  • 2 c corn, frozen, thawed
  • 1/4 tsp salt, or more to taste
  • ¼ c hummus
  • ¼ c sunflower seeds
  • dash of smoked paprika or chili powder, optional

Directions

  1. Preheat oven to 425° F. Scrub the potatoes thoroughly and rinse with water. Cut out blemishes or bad spots with a paring knife. Prick the potatoes in a few places with a fork to allow steam to escape during the baking process.
  2. Bake potatoes on a baking sheet for 50 to 60 minutes.
  3. Potatoes are done when the insides feel completely soft when pierced.
  4. Remove from oven and set aside to cool (be CAREFUL they are HOT). When cool enough to touch slice in half.
  5. In a medium saucepan over medium heat, combine beans, salsa, corn, and salt. Cook for 10 minutes or until hot.
  6. When chili is ready scoop 1/2 cup onto each baked potato. Dollop 1 tablespoon of hummus and sprinkle 1 tablespoon sunflower seeds over the top.
  7. If desired, garnish potatoes with chili powder or smoked paprika.
  8. Serve hot.