Clean Eating Christmas Cut out Cookies (kid approved)

Clean Christmas Cut out Cookies!! (thank goodness)

How many of us love the holiday tradition of the cutout cookies with children adding sprinkles, chocolate chips, and icing? But butter cookies in my house are just a NO GO! I mean, I will, with all my will power, suck down those puppies in a little over a day or two. My kids love them too, but this year I already found a way that is kid approved with no refined sugars, no gluten, and no dairy! You can even make them vegan if you do not want to use eggs. Oh yea!

Recipe:

1 cup oat flour (or any other gluten free blend)

1 tsp. baking powder

3 Tbsp. olive oil or coconut oil (melted)

1/4 cup raw/organic honey

1 tsp. vanilla extract

1 tsp. cinnamon (optional)

2 eggs (you can make flax eggs instead with 2 Tbsp. ground flax and 4 Tbsp warm water, let it sit for 10 minutes to get gelled)

Directions:

1. Preheat oven to 350 degrees F.

2. Mix all ingredients in a large bowl

3. If the dough is so wet it sticks to your fingers, knead in some extra flour, 1 Tbsp at a time until you have soft dough that doesn't stick. If it's too dry add extra oil

4. Roll the dough out to 1/4 inch thickness and cut with cookie cutters

5. Transfer to a cookie sheet lined with parchment paper

6. Brush tops of cookies with egg wash (optional) This is just taking an egg or egg white and beating it

7. Bake for about 8-12 minutes or until the cookies have a nice golden glow

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Clean eating Cauliflower Alfredo (vegan option available)

This was a tough one! I have been virtually dairy free for almost 2 years but have been adding back in hard cheeses here and there with not any digestive issues so I tried this a new way. I will give you the recipe for both vegan and non vegan, bit are very simple and low in fat and carbs due to the cauliflower making the paste! 

Ingredients:

1 Tbsp. Olive oil
5 cloves chopped garlic
3 cups low sodium vegetable broth (chicken broth if not vegan)
4 cups Cauliflower florets, no stems needed
1/2 cup parmesan cheese (vegan: 1/4 cup nutritional yeast)
 salt and pepper to taste
cayenne, garlic powder, onion powder, any other herbs you like (optional)

Directions:

Boil the broth and add the cauliflower, cook until soft 5-6 minutes
While this is boiling, heat the olive oil and saute the garlic
Transfer all to a blender including the veggie broth and blend until smooth. 
Add cheese or nutritional yeast and blend some more. 
Add more broth or almond milk to think it out. Season however you like!

I use over spaghetti squash or zucchini that I put through the veggetti!

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"Your life does not get better by chance, it gets better by change." 
 

Two Quick Vegan Burger Recipes

Well it has been quite a while! With the holidays behind us, and home school starting to wind down I wanted to share a few things I have been working on! I have tried to stay as close to plant based as possible . In order for me to have "main" course food all week long I prep my veggie burgers on Sundays. Here are 2 of my favorite recipes I threw together:

EASY Black bean burgers:

Ingredients:
1 c. Gluten free breadcrumbs. 
(I use these:  http://www.vitacost.com/ener-g-bread-crumbs-gluten-free-10-oz  )
 1 (15.25 ounce) can black beans, drained and rinsed
2 Tbsp. Olive oil
3 cloves chopped garlic
3/4 tsp. chili powder
grated lime rind
salt, pepper, oregano (to taste)
1 beaten egg

Directions:
combine 1 Tbsp. oil, garlic, and beans in the food processor. Pulse until a paste is formed.
Add breadcrumbs to a bowl and add bean mixture
Stir in rind and remaining ingredients. 
Use wet hands to divide and shape into patties

Heat the remaining olive oil in skillet and cook 3-4 minutes on each side or until lightly brown on each side.


Spicy Chick pea and cilantro burgers:

Ingredients:

1 Tbsp olive oil
1 can garbanzo beans, drained and rinsed
chopped cilantro
chopped spinach
1/2 cup chopped onion
salt, pepper, garlic, cumin, cayenne pepper (optional) all to taste
1/4-1/2 cup oat flour if needed

Directions:

Add all ingredients to a food processor and pulse until mixed.
Add flour only if needed to dry out the mixture to be able to pack it
Form patties
 Heat olive oil in a pan and cook patties on each side for 3-4 minutes or until they stick together and are lightly brown.

I hope your family enjoys these as much as mine! Each recipe made about 5 burgers each. Clearly the black bean ones, (in the front of the picture) are a bit larger because at that point I was ready to be finished!

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"Your life does not get better by chance, it gets better by change."  
 

Vegan Italian Eggplant Layer

I once again looked into my fridge and found something that I needed to use in a pinch...eggplant! I began to think of ways I could use this crazy blackish purple thing and I also saw I had zucchini and mushrooms. That's when I decided to make a lasagna type dish and make a bean paste for the protein to replace the meat. Genius!

Here is the recipe for this easy and amazing dish:

Ingredients:

2 medium eggplants

1 large zucchini

2-3 cups chopped mushrooms of choice

Sauce:

1/2 small onion

2 cloves garlic

1 15 ounce can diced tomatoes lowest sodium

1 tsp oregano

1 tsp basil

1/4 tsp black pepper

1/2 tsp salt

Bean Filling:

1 15 ounce can great northern white beans, rinsed and drained

1 Tbsp nutritional yeast

1 tsp basil

1/2 tsp oregano

1/8 tsp cayenne

1/2 tsp salt

1-2 cups leaf spinach

Directions:

Peel the eggplants and cut into 1/4 inch slices. Pre-cook the slices until they are partially dehydrated: in the oven, place on a parchment paper lined baking sheet at 450 degrees until slices are shriveled but not brown or crispy

Slice the zucchini and mushrooms

While the eggplant is cooking prepare the sauce:

Saute the onion in a skilet until softened. Add the garlic and cook for another minute. Set aside

Put the tomatoes, onion blend and all sauce ingredients into the blender and blend until smooth. Set aside

Now place all of the bean filling ingredients into a food processor and process until smooth. 

Remove the eggplant immediately and place on a plate.   

Final cooking instructions:

Choose a glass casserole dish 11x7 or larger and grease with coconut oil or other non stick spray. Put a thin layer of sauce on the bottom, just enough to cover the bottom. 

Arrange 1/3 of the eggplant slices over the sauce. Spread 1/2 the bean filling over the eggplant and half of the zucchini and mushrooms over the filling. Drizzle lightly with sauce. Repeat with eggplant, filling, vegetable and sauce. Place the final layer of eggplant on top and pour the remaining sauce evenly to cover the eggplant. 

Bake uncovered for about 30 minutes.  Check to make sure the zucchini is soft and the sauce is thickened. Remove and allow to cool. Sprinkle with chopped parsley or vegan cheese if desired. 

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"Your life does not get better by chance, it gets better by change."

Vegan Coconut Curry Lentil Stew

Ahhhh, this one is a favorite for sure! I had some lentils and coconut milk in my cupboard so I had an idea! This stew literally takes about 8 minutes to throw together and it is a keeper for the winter forever!

Ingredients:

1 tbsp. coconut oil
1 large onion, chopped
2 cloves chopped garlic
2 medium carrots sliced diagonally
4 medium red potatoes, skin on, cubed
2 tbsp curry powder
1/4 tsp cayenne pepper (optional for heat)
4 cups vegetable broth (organic, low sodium)
1 can organic light coconut milk
1.5 cups lentils (dry)
2-3 cups chopped kale or spinach
salt and pepper to taste
Garnish: fresh chopped cilantro and/or vegan sour cream

Instructions:

In a stockpot, heat the coconut oil over medium and stir fry the onion, garlic and carrots until the onion is translucent ( the carrots will continue to cook in the remaining cooking process

Add the curry powder and cayenne and cook for another few minutes. 

Add the veggie broth, coconut milk, potatoes,  and lentils. Cover and bring to a low boil, then simmer on low heat for 20-30 minutes stirring occasionally, and checking for the lentils and potatoes to be soft. Season with salt and pepper.

Stir in the spinach and kale before serving just long enough to "wilt" them and garnish with cilantro and/or vegan sour cream.


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"Your life does not get better by chance, it gets better by change."

 

Gluten Free, Vegan, Quinoa and Bean Chili

As I continue my journey into becoming vegan, I am constantly looking for new ways that I can add enough protein to my diet without the meat. I also know the body needs more than just seeds and nuts, as these are not whole sources of proteins. Since quinoa is a complete source I decided to give this a try. As winter is upon us in the Eastern United States, it gets cold and damp. I always love a bowl of chili and to know this one is low in fat, high in fiber, protein, and iron makes me feel confident that I am fueling my body for cold days, hard workouts, and teaching Piyo classes at the gym! Hope you enjoy this as much as I did! The only problem: OVEREATING! 

For the toppings, my sister was visiting and she said "no cilantro for me, I don't like it." After convincing her to give it a try she said "wow" the cilantro really makes the dish!"

Ingredients:
1 tsp. coconut oil
1 small onion, chopped
3 cloves garlic, chopped
1 c. uncooked quinoa ( I found that red quinoa tastes nuttier and still "snaps" when you bite into it so that is what I choose)
15-26 oz. carton of crushed tomatoes (lowest sodium)
8 oz. tomato sauce (lowest sodium)
1 c. water (more as needed)
1- 15 oz. can organic black beans, rinsed
1.5 c. organic frozen corn kernals
2 poblano peppers (grilled or roasted with skin removed)
1 tsp. smoked paprika
1 tsp. red cayenne pepper
1 tsp. smokey southwest seasoning 
salt and pepper to taste
diced avocado
fresh chopped cilantro
vegan sour cream

Instructions:

(have the poblanos roasting in the oven with the broiler on a foil lined baking sheet. broil with skin up until charred turning a half turn every 3 minutes. Making sure not to burn. Put in a paper bag or under a clean dish towel to cool. Peel the skins off with ease when cool.)
 
1. Saute the onion in the coconut oil in a medium saucepan. When it becomes translucent, add garlic, paprika, cayenne, southwest, salt and pepper and cook for about 2 minutes. 

2. Add crushed tomatoes, tomato sauce, and water to the onion mixture and bring to a boil.

3. Add quinoa, bring to a boil and simmer for 30 minutes, adding more water as needed. 

4. Taste and season as necessary with salt, pepper, and cayenne if needed
 
5. Add corn, black beans, and chopped poblano. Bring to a boil and simmer on low heat and cook for another ten minutes. Keep adding tomato sauce or water if needed to thin it out as the quinoa will absorb a lot of moisture. 

6. serve in large bowls topped with diced avocado and fresh chopped cilantro.  

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"Your life does not get better by chance, it gets better by change."