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vegan

GF, Vegan & Raw/ RECIPES/ Sweets

Raw, Healthy Chocolate Chip Cookie Bites

These Chocolate Chip Cookie Bites were a snap to make!  Dump ingredients into the food processor, roll into balls and in minutes you have a healthy, sweet treat.  These are nutty, wholesome and have a touch of sweetness from the dates.  Do not let the dates turn you away. I am not a date lover, but in these treats they add a great sweetness that does not taste like dates, and will not give you a sugar high.  They do not taste like chocolate chip cookie dough, but are filling, wholesome and delish!

Raw, Healthy Chocolate Chip Cookie Bites
2/3 cup cashews
1/2 cup + 1 tbsp regular oats
3/4 cup whole wheat flour (or spelt flour or any flour)
1 tsp kosher salt
5 pitted medjool dates, chopped
1 tsp. pure vanilla extract
3-5 tbsp pure maple syrup, to taste
3-4 tbsp dark chocolate, chopped
(for true raw foodies, here is a recipe for homemade raw chocolate}
Directions: Line a baking sheet with parchment paper or a non stick mat. In a food processor, process the cashews and oats until a fine crumble (see picture below). Now add in the flour, kosher salt, and roughly chopped pitted medjool dates. Process until fine.
Add in the vanilla and pure maple syrup and process until the mixture comes together in a ball.
Transfer to a large bowl and stir in the 3-4 tbsp of chopped dark chocolate. Roll into balls

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GF, Vegan & Raw/ Meals/ RECIPES/ Sides

Chilled Melon Soup with Kiwi Salsa

This is a lite, sweet treat that is very easy to make and makes quite a bit of soup!  My girls loved the kiwi salsa, it was their favorite part. The original recipe called for watermelon in the salsa, which would be so pretty, but I didn’t have any so we used bits of cantaloupe instead. We poured leftover soup into Popsicle molds for a refreshing frozen treat.

Chilled Melon Soup with Kiwi Salsa
{adapted from “If It Makes You Healthy“}
Serves 6
1/2 cup diced, cantaloupe (or watermelon)
1 kiwi, peeled and diced
2 good-sized mint leaves, chopped (optional)
1 medium sized ripe cantaloupe, peeled, seeded and chopped (about 3 cups)
6 ounces plain dairy or soy yogurt
6 ounces peach or vanilla dairy or soy yogurt
1/2 cup orange juice
11/2 tsp agave nectar or honey
1/4 teaspoon kosher salt
1. In a small glass bowl, combine the diced melon, kiwi and mint.  Cover and refrigerate until ready to serve.
2. In a blender, blend half of the cantaloupe, half the yogurts, and 1/4 cup of the orange juice on medium speed until very smooth.  Transfer to a plastic or glass container.  Repeat with the remaining half of these ingredients.
3. Whisk in the agave nectar and salt until all soup is well mixed.  Cover and refrigerate for 1-2 hours.  Serve garnished with the Kiwi salsa.
 
Brunch/ GF, Vegan & Raw/ RECIPES

Rip’s Big Bowl For Breakfast

We have a new favorite breakfast here in the Bowman household, and it is called “Rip’s Big Bowl!”  Around here, we just call it “breakfast bowl” but whatever you choose to call it, I think you are gonna like it!

I have been on a quest for an easy and healthful breakfast that all 3 of my girls would enjoy eating.  I made these breakfast bowls and THEY ALL 3 LOVED THEM!  I couldn’t believe it!

I was on Rip’s Esselstyn’s website browsing through the recipes and found this one.  Rip is author of the Engine 2 Diet, a book that tells of how Rip, a Texas firefighter, helped save the life of his fellow firefighters by introducing them to a vegan diet which in turn “lowered their cholesterol and burned away the pounds!” Yep, strong, healthy vegan firefighters! It’s a good book. 🙂

Rip Esselstyn-Firefighter, Professional Tri-athlete
Rips famous father is Dr. Caldwell B. Esselstyn. Jr., who has had dramatic results on reversing and curing heart disease through diet and nutrition.

My recipe below is a bit different from Rip’s original recipe.  I eliminated the raisins, walnuts,  & grapefruit.  I added chia seeds.  You can buy chia seeds in the link below, or look for them in the organic section of your local grocery store, or most health food stores have them.

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A little bit about:
Navitas Naturals Chia Seeds Aztec Superfood, 16 Ounce Pouch
Chia seeds and I are becoming fast friends.  Why?
~the are jammed packed with protein and minerals and healthy fats and fiber
~they provide more plant based Omega 3’s than any other food, even FLAX
~they have 5 GRAMS of fiber PER TABLESPOON!
~they are flavorless and dissolve in juice, soups, stews, shakes etc..
~they are FILLING!
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Back to the recipe, what caught my attention was the comment in his book above the recipe.
It said:

“This has been my mainstay breakfast for more than twenty years.  I never get sick of it and no two bowls are ever quite the same, depending on which fruits are in season and the milk substitute I have on hand.   This was also a favorite recipe for most of the E2 Pilot Study participants.  As a seven-year-old daughter of one of the participants said, “I look forward to waking up in the morning just so I can have my Rip’s Bowl.”  –Rip

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Rip’s Big Bowl (my version)
1/4 cup old-fashioned oats
1/4 cup Grape-nuts or Ezekiel brand equivalent
1/4 cup bite-size shredded wheat
1/4 cup Uncle Sam Cereal
1 Tablespoon chia
1/2 banana, sliced
1/2 kiwi, sliced
3/4 cup almond milk (or milk, or soy milk)

Toss all dry ingredients into the bowl.  Top with fruit.  Add milk.

Variation:
*Add any fresh or frozen fruit, such as peaches, cherries, mangoes, raspberries, blueberries or red grapes.

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I have to admit, when I saw the list of ingredients, I wondered if it was worth buying multiple cereals for one bowl of cereal, but it sure beat having a cupboard full of healthy cereals that the kids would not eat.  It is also MUCH better than having a cupboard full of multiple sugar cereals!

I really love how forgiving this recipe is.  I make sure I have a base of the 3 cereals, oats and chia seeds, and then I am pretty flexible with the fruit.  We have found that our favorite combination of fruit is banana and kiwi.  The kiwi gives it such a great, fruity sweetness.  
The first time I made this I bought  mini frosted shredded wheat. The extra sugar made me cringe, but I so wanted this to be something that the kids loved, so I gave in and I know in the future I can buy the regular kind now that my girls are sold on breakfast bowls.

When I made these bowls in the morning, I just get all the ingredients out and use my hand as a measuring cup.  It does not have to be exact and you really can just dump the ingredients in and add your choice of milk.  It takes just minutes.

My girls have commented on how long their breakfast bowls keep them full.  I am not surprised as they are full of fiber and protein and all kinds of nutrients from the chia and fruit.  Give them a try and let me know what you think if you do!!

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GF, Vegan & Raw/ Meals/ RECIPES

Red Lentil Sloppy Joes

This is a recipe that will be added to our “recipes we made on a regular basis” file.   I found the recipe at “Vegan Dad” it caught my eye because he called the recipe “kid-friendly”.  I have been on the search for recipes that I can make for family dinners that are plant based.  No cholesterol and no saturated fat.  My goal is to find recipes that are so good that my kids won’t miss the meat.  This is one of those recipes!
I was so pleased when the whole family munched away on their Red Lentil Sloppy Joes.  There was not one complaint about missing the meat.  I served a rare treat of tater tots along side of them, hoping to distract my girls from complaining about the lack of meat, but come to find out they were not necessary!:)  
I used leftovers as a dip for a whole wheat, Triscuit- type cracker.  It made a great and filling snack.
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Lentils are one of my favorite foods.   I make my husband and I a big pot of our favorite “French Lentil Soup” for lunch to eat throughout the week.  Lentils are packed with protein, fiber, iron, magnesium and B vitamins. They are a quick cooking legume and are super easy to make!
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Red Lentil Sloppy Joes
 “I love this version because the red wine vinegar gives it lots of zip. Red lentils are also a great choice because they cook quickly and are pretty neutral in flavour. The trick here is to cook the lentils until they are soft enough but not too much so they go mushy.“–V e g a n D a d

INGREDIENTS
– 2 tbsp oil
– 1 onion, chopped
– 1 rib celery, chopped
– 1/2 green pepper, chopped
– 1/2 tsp oregano
– 1 cup red lentils, rinsed
– 1 cup ketchup
– 1 1/2 to 2 cups water (more if needed)
– 1/4 cup red wine vinegar
– 1 tbsp vegan Worcestershire sauce (optional)
– 1 tbsp brown sugar (or sweetener of choice)
– salt to taste
– freshly ground black pepper
– Tabasco sauce to taste
METHOD
1. Heat oil in a frying pan over med-hi heat. Saute onion, celery, green pepper, and oregano for 5-7 mins, until onion is translucent and pepper has softened.
2. Add lentils and mix well. Add ketchup, 1 1/2 cups water, vinegar, Worcestershire (if using), sugar, salt and pepper, and Tabasco.
3. Bring to bubbling, then reduce heat, and cover. Cook for about 30 mins, stirring regularly, adding more water if needed until lentils are cooked but still hold their shape.
4. Serve on toasted rolls, open-faced if you want.


**I used some store bought buns from our local health food store, but if you want to make your own, I have a GREAT recipe for Homemade Buns In The Bread Maker.

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GF, Vegan & Raw/ RECIPES/ Sweets

Chocolate-Avocado Mousse with Raspberries

 Yes, you read that right.  Avocados and chocolate!  You would never have guessed that avocados were used to thicken the mousse and that it would make it so creamy and delicious!  This mouse is vegan, and is super healthful: no eggs, no dairy, and no refined sugars.  Cocoa powder and raspberries both have antioxidants in them.  Just one ounce of dark chocolate packs as many antioxidants as a glass of red wine.  Buy natural cocoa powder with a minimum of 70% cocoa.  Avoid anything that says “dutch processed” or “processed with alkali” in order to keep the good flavonoids found in chocolate.

This mousse takes just minutes to prepare.  No cooking or baking!

I serve this to my kids smeared on graham crackers.  They think it is frosting!:)

{served in my favorite 4 ounce size jar}

Chocolate-Avocado Mousse with Raspberries
{inspired by Chuck White’s “If It Makes You Healthy”}

2 large ripe avocados
1/3 cup organic unsweetened cocoa powder
1/2 cup agave nectar, or honey
11/2 teaspoons pure vanilla extract
1 teaspoons almond extract

Raspberries, fresh or frozen, to top
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 1. Halve and pit the avocados and scoop out the flesh.  Transfer the avocado flesh to the bowl of a food processor fitted with the metal blade.  Using a spoon, break up the avocado a little in the food processor.
2. Add the cocoa powder, agave nectar (or honey), vanilla extract, and almost extract to the processor and process for 1-2 minutes.  Scrape down the sides of the bowl and then process again until the mousse is very smooth, 1-2 minutes longer.
3. Taste the mousse and if not sweet enough, add more nectar, 1 teaspoon at a time.  Pulse to mix.
4. Spoon the mousse into serving vessels (martini glasses are pretty!) and cover with plastic wrap and refrigerate for at least 1 hour and up to 8 hours.
5. Serve the mousse chilled and garnished with raspberries.

**Drizzle in more or less agave or honey, depending on your tastes.

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GF, Vegan & Raw/ RECIPES/ Sweets

Orange-Almond Polenta Cake With Strawberries

This cake is moist, filling, not-too-sweet and delish!  It is perfect for summer.  The citrus flavor is really light and refreshing, although the cake is filling and hearty thanks to the almonds, cornmeal and chia seeds. I will definitely be making it again!

 Orange-Almond Polenta Cake With Strawberries 
{Vegan Version Included}
{adapted from The Moosewood Restaurant Cookbook}

1/3 cup cornmeal
2/3 cup unbleached white flour {next time I will try wheat}
2 teaspoons baking powder
1/2 teaspoon salt
11/2 cups almonds
1/2 cup sugar {or sucanat}
1 orange
1/2 cup vegetable oil {I used coconut oil}
2 eggs {I used “chia egg substitute”–1 Tablespoon chia seed to 3 Tablespoons water for each egg.  Stir and let set until gel-like. About 10 minutes}
1 cup of berries {I used strawberries}

Preheat the oven to 350 degrees.  Lightly oil and flour a 9 inch cake pan.

Sift the cornmeal, flour, baking powder and salt into a bowl.  In a blender or food processor, whirl the almonds and sugar until the almonds are finely ground.  Add to the flour mixture.

Grate the orange peel and juice the orange (about 1/3 cup).  Add the orange juice, orange zest, oil eggs (or chia substitute), and 1/3 cup of water to the blender or food processor and whirl for about 15 seconds.  Add the dry ingredients and blend until well mixed, using a spatula to scrape down the sides if necessary.  Pour the batter into the prepared pan and bake for about 45 minutes, until a toothpick inserted in the center of the cake comes out clean.

Cool on a rack for 10 minutes, then carefully remove the cake from the pan.
Serve with your choice of berries.  {I used Strawberries that were mashed and heated, then cooled}

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GF, Vegan & Raw/ RECIPES

Vegan Pesto

**Guest Post by Jessie @ The Brown Bag

Every once and a while I get a major craving for this pasta. I love making pesto sauces, but this one is by far my favorite because of the Nutritional Yeast. It brings out an amazing nuttiness and compliments the basil so well.
If you’ve never heard of or seen Nutritional Yeast before (you can find it in the bulk food section of your health food store), it’s good stuff…especially if you’re vegetarian, or mostly vegetarian like we are. It’s a great source of protein and amino acids, gluten-free, and is rich in B-complex vitamins and folic acid.
Here’s the recipe:
  • 1 1/2 cups fresh basil
  • 1/3 cup olive oil
  • 1 cup pine nuts (other nuts, such as almonds or walnuts may be substituted)
  • 5 cloves garlic
  • 1/3 cup nutritional yeast
  • 3/4 teaspoon salt
  • 1/2 teaspoon black pepper
Throw it all in your blender and let it rip! Toss it with your favorite whole wheat pasta and eat it up on its own or add some Italian sausage or shredded chicken if you insist on not being a vegetarian despite eating a Vegan pasta!

Other ways to utilize Nutritional Yeast:
  • sprinkle on salad
  • add to soups or stews
  • add it to your popcorn
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Thank you, Jessie, for this healthy and easy recipe!  I’ve always been curious about nutritional yeast, your link is very informative.  

{Jessie, her handsome husband, and cutie little Sadie}
For more from Jessie, visit her blog- The Brown Bag
She just posted a recipe for Warm Sourdough Chicken Salad that looks divine!  
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