vegan, plant-based, healthy

Gluten-Free Vegan Apple Crumble

Gluten-Free Vegan Apple Crumble

Healthy & easy gluten-free vegan apple crumble

Ingredients:

 Apple Mixture

  • 4 large apples or 6 medium sized (any) apples _ (good source of fiber + vit C.  Phytonutrients in apples can help regulate blood sugar)
  • 1/2 (half) lemon juiced_ (vit C)
  • 1 or 2 ripe bananas _ (very good source of vit B, good source of potassium + vit C)
  • 3 dates, pitted and soaked in one cup of water overnight. Keep the water dates have been soaked in to blend with bananas_(1 date has 15 IU of Vit A + 15 mg Ca)
  • 1 tablespoon ground cinnamon _ (helps with blood sugar management)
  • 1/4 teaspoon ground nutmeg (optional)
  • 1/4 teaspoon ground cloves (optional)
  • 1/4 teaspoon ground ginger (optional)
  • 1/2 cup walnuts,pre-soak overnight. Change water twice and dispose of water before using_(1/2 cup = 9 g protein + 4 g fiber + 65 mg Ca +  source of omega 3 ALA)
  • Pinch of salt

Topping/ Crumble

  • 1 1/2 cup gluten-free oats _ (helps lower/ manage overall cholesterol levels)
  • 1/2 cup coconut flour (if you don’t have, replace with oats or shredded coconuts)
  • 1 teaspoon ground cinnamon
  • 1/3 cup melted coconut oil or olive oil
  • 1/3 cup maple syrup (you can increase or decrease quantity pending your desired levels of sweetness)
  • 1/4 cup white sesame seeds (optional) (good source of calcium)
  • 1/4 cup sunflower seeds (optional) (7 g of protein + excellent source of Vit E)
  • Pinch of salt

Preparation of apple mix/ filling:

Step 1:  In a deep bowl, peel, remove core and slice apples thinly. Add squeezed lemon juice over apples.

Step 2: It is now a good time to preheat your oven at 350C

Step 3: Blend banana(s) , dates and the date water together.  Add banana date blend over apples.

Step 4: Drain walnuts, chop them and add them to the apple mixture.

Step 3: Add dry spices (cinnamon, nutmeg, cloves, ginger and pinch of salt) to apple mixture.  Mix all ingredient with a wooden spoon and make sure spices are on all apples.

Step 4: Pour mixture in  oven ready cookware.

 

Preparation of crumble:

Step 1: Melt coconut oil on low heat.

Step 2: In a clean bowl, combine dry ingredients together (oats, coconut flour, cinnamon, salt, sesame and sunflower seeds).

Step 3: Add melted coconut oil/ room temperature olive oil and maple syrup over dry ingredients and mix. You will notice some clumps start to form. That’s what you want.

Step 4: Pour crumble mixture over apple mixture.

Step 5: Bake for 30 minutes on 350C. When ready, the crumbles will get a nice golden colour.

Step 6: Serve warm with some dairy-free ice cream.

***You can also have this apple crumble RAW if you are a raw foodist. Follow the sames steps minus the oven preheating and baking :)

 

Click here link if you want another gluten-free dessert recipe

 

 

Ginger Cranberry Kombucha

Ginger Cranberry Kombucha

Ginger Cranberry Kombucha

Ginger Cranberry Kombucha as seen on #LunchBreakLIVE

Cookware:

  • Large stainless steel or glass pot to boil mixture in
  • Large glass container to let mixture ferment in
  • Cheese cloth to cover mixture while it gets fermented
  • Wood or bamboo spoon to mix Kombucha

pot                                                                        stainless steel pot + tea bags

Ingredients:

  • 3 Liters or 6 cups of filtered water
  • 2 cups of organic sugar
  • 6 green, black or earl grey tea bags or 2 tablespoons of loose leaf tea
  • 1  healthy SCOBY** (the size of a CD)
  • 1 cup pre-made or store bought kombucha

After 7-14 day Fermentation:

  • 1 cup fresh peeled and chopped ginger
  • 1 cup fresh or frozen cranberries

***Kombucha is a fermented “food”. Fermented foods are the foods that have been through a process of lactofermentation in which natural bacteria feed on the sugar & starches in food creating LACTIC ACID. This process preserves food, creates beneficial enzymes, B vitamins, Omega 3 Fatty Acids and several strains of probiotics.***

Directions:

Step 1: Boil filtered water, organic sugar and tea bags together

Step 2: Let cool entire mixture before pouring over scoby

Step 3: Add the one cup pre-made or store bought kombucha (this is a must every time you make a new batch)

Step 4: Cover mixture with a cheese cloth and let sit in a cool dark place anywhere from 7 to 14 days. This is where the fermentation process happens. You can taste mixture to see if it’s right for you. I don’t like mine too sweet and therefore I ferment my mixture for up to 14 days.

Step 5: Once your brew is ready, you can pour it in glass jars and drink as is. However to get the cranberry ginger taste,  add peeled ginger and cranberry, refrigerate a couple of days and serve.

Step 6: Remember to leave some liquid with your SCOBY. Roughly two inches. Your SCOBY needs the mixture to stay alive and not dry up until your next kombucha batch.

glass jar + scoby

glass jar and  SCOBY** (SCOBY is a symbiotic culture of bacteria and yeast.)

Want some plant-based sushi with you kombucha?

 

Zucchini Tomato Basil Pasta

Zucchini Tomato Basil Pasta

Zucchini Tomato Basil Pasta _ Featured on LunchBreakLIVE 

Zucchini Tomato Basil Pasta

Zucchini Tomato Basil Pasta 

Ingredients:

 Pasta

  • 1-2 zucchinis = (good source of fiber, omega-3 fatty acids, zinc, niacin)
  • 1/2 teaspoon Himalayan/Sea salt (helps regulating the water content throughout your body

    Tomato Basil Sauce
  • 2-3 large tomatoes (high in lycopene, great for prostate health)
  • 1.3 cup diced zucchini
  • 1 cup firmly packed fresh basil = (digestive aids + helps w/ circulation
  • 1/2 cup extra virgin olive oil = ( believed to help lower LDL + B vitamins, zinc and other minerals)
  • 1 garlic clove
  • 2 tablespoons nutritional yeast (source of complete protein)
  • 1 tablespoon ground chia seeds (optional)
  • 2 tablespoons presoaked sun-dried tomatoes
  • 2 pitted presoaked dates
  • 2 tablespoons nutritional yeast
  • Pinch of sea salt, black pepper and turmeric
  • A sprinkle of Himalayan/Sea salt

         Topping

  • Pitted Kalamata olives (or any)
  • A couple of fresh basil leaves
  • 6-12 cherry tomatoes (optional)
  • Fresh rosemary (optional)
  • A sprinkle of Himalayan/Sea salt

Preparation:

Step 1: Use a julienne peeler or spiralizer to turn zucchini into noodle-like strips.

Step 2: Put all the zucchini noodles in a bowl and sprinkle with 1/2 teaspoon salt. Stir it well to mix the salt evenly. Allow the noodles to sit for about half an hour so that water can be drained.

Step 3: To make tomato basil sauce combine and blend all ingredients under the tomato basil section. Blend until you get the consistency you want. I like my sauce a bit chunky.

Step 4: Add tomato basil sauce to zucchini pasta. Top 0ff with cherry tomatoes, Kalamata olives, fresh basil and rosemary

You can have this meal raw or slightly cooked.  Bon appétit :)

Want some raw chocolate dessert?

Vegan Purple Yam Filipino Dessert (Ube Halaye)

Vegan Purple Yam – Filipino Dessert (Ube Halaye)

How to make Vegan Purple Yam (Ube Halaye), a popular Filipino dessert with only three (3) ingredients

Vegan Purple Yam – Filipino Dessert (Ube Halaye)

Ingredients:

  • 5 medium purple yams*** (good source of vitamin A, C , B6 + magnesium + potassium +fiber )
  • 1 can coconut milk
  • 1/3 cup coconut sugar (optional)
  • coconut oil (optional)

Directions:

Step 1: Wash and cut yams in small squares and boil in one cup of water until soft (add water if required).

Step 2: Once purple yams are soft mash with a hand blender or potato masher.

Step 3: Pour coconut milk in a cooking pot and bring to a boil.

Step 4: Once the coconut milk starts to boil add the coconut sugar (this is optional, I find the yams sweet enough for my taste buds :) If you do add coconut sugar, stir until it gets completely diluted.

Step 5: Add the mashed purple yams to the coconut milk pot. Continue to cook on low medium heat until the texture gets thick. This part will take 20-30 minutes. Be patient, your taste buds will thank you for it.

Step 6: You can grease with coconut oil if you want to mold the ube halaye into a shape or just leave it like displayed in photo. Sprinkle with shredded coconut or raw unsalted sunflower seeds.

Prep time: 25-40 minutes

Serving size: 4-6

***Purple yams are native to Asia. One-cup serving of boiled yams has a glycemic index of 35  and an overall low glycemic load. Yams have been a staple food in the Okinawan diet, which is a low-calorie, nutrient-dense, antioxidant-rich diet. See link for study: https://www.ncbi.nlm.nih.gov/pubmed/20234038

I have also read consuming ube (purple yam) on a regular basis helps with asthma. I have not found any western published studies however there might be studies in the east and I will further look into this at some point.

How to make a vegan chocolate mousse in 5 minutes

Vegan Cheddar Cheese Ball

Vegan Cheddar Cheese Ball

Featured on Nancy’s Kitchen Episode 3: Wine and Cheese series

How to make vegan cheddar cheese ball 

Vegan Cheddar Cheese Ball

Ingredients:

  • 1 1/2 cups raw cashews, soaked in water overnight
  • 2 tablespoon sun dried tomatoes, soaked with cashews
  • 1/4 cup nutritional yeast (2 TBSP = roughly 9 grams of protein)
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon red miso (good for gut bacteria)
  • 1 teaspoon salt
  • 1/2 teaspoon smoked paprika (optional)
  • 1/4 teaspoon cayenne
  • 1/4 teaspoon turmeric
  • 1/2 cup coconut oil
  • ½ cup shredded almond

Instructions:

Step 1: Pour soaking water from cashews and sun dried tomatoes and rinse with fresh water, drain well.
Step 2: Process cashews and sun dried tomatoes in blender and pulse until they start to form a paste, scraping down the sides as necessary.
Step 3: Add all of the seasonings and pulse until thoroughly combined.
Step 4: Add the coconut oil. Blend or process until the mixture is completely smooth, scraping down the sides occasionally. This process should take up to 10 minutes in a power blender.
Step 5: Scrape the soft cheese into a container.
Step 6: Cover and refrigerate for at least 6 hours, until firm. Scrape the cheese out of the container and place onto a clean surface. With your hands, form the cheese into a ball and roll in slice raw sliced almonds , dill or any other herbs of your choice and voila.

For a great wine & cheese night, check out my cashew cream cheese recipe

Cashew Cream Cheese

Cashew Cream Cheese

Featured on Nancy’s Kitchen Episode 3: Wine and Cheese series 

How to make cashew cream cheese

Cashew Cream Cheese

Ingredients:

• 2 cups cashews soaked overnight (excellent source of copper = energy production in cells)
• 1 teaspoon lemon juice (good liver detoxifier and a source of Vit C)
• ½ tsp Himalayan salt
• 1 TBSP nutritional yeast (has roughly 5 grams of protein)
• 2 TBSP filtered water
• Rosemary (optional)

Instructions:

Step 1:   Wash and soak cashews overnight or a minimum of 4 hours
Step 2:  Blend all ingredients together until smooth
Step 3:  Top with rosemary and  refrigerate for 4 hours.
Step 4:  Serve in a bowl with raw veggies.

Check out my video on how to make vegan cheddar cheese ball

Vegan Mac and Cheese

Vegan Mac and Cheese

Vegan Mac and Cheese 

Episode 5 Photo 5

Featured on Nancy’s Kitchen Episode 6: Sports Night in Canada 

Vegan Mac and Cheese 

Ingredients:

  • 1 cup cashews
  • 3⁄4 cup nutritional yeast
  • 1⁄4 cup oat flour
  • 1⁄4 cup tapioca flour
  • 1 tablespoon paprika
  • 1 tablespoon organic sugar
  • 2 teaspoons powdered mustard
  • 2 teaspoons sea salt
  • 2 teaspoons onion powder
  • 1 teaspoon garlic powder
  • 1⁄2 tsps turmeric
  • 1/4 tsp citric acid (optional)

Instructions:

Step 1:  Add all of the ingredients to a food processor and process until a powder is formed. There should not be any discernible chunks or large granules of cashews, so this may take 3 to 4 minutes of processing.

Step 2: Store this in a jar or portion out into 1⁄3-cup increments and put in ziplock bags and store in the pantry for a month or two or in the refrigerator for up to 6 months.

Plant-based cheese lover? click on link

raw, calcium, iodine, healthy, quick ,vegan, easy

Miso Soup

Miso Soup (Recipe below video)

Featured on Nancy’s Kitchen Episode 5: Sushi Night

How to make miso soup in 5 minutes

Ingredients:

  • 1 tbsp miso (fermented foods have good gut bacteria)
  • 1-2 tbsp kelp (Iodine + Iron + Cal)
  • 1⁄4 cup chopped mushrooms (Zinc + Ca + VitD)
  • 1 tbsp chia seeds (2 protein + 175mg Ca + 11g of Fiber + 4000mg of Omega 3)
  • 1⁄2 cup firm tofu (9-10g protein)
  • 1 cups hot water

Instructions:

Step 1: While water is boiling, cut tofu into small pieces and add them to a soup bowl or mason jar with kelp, mushrooms.

Step 2: Pour boiling water in bowl or mason jar, add chia seeds and stir.

Step 3: After one minute add the miso, stir and ready to serve.

We add miso in the end because boiling water destroys some of the key nutrients.

Peanut Sauce

Sushi Peanut Sauce

Sushi Peanut sauce

Featured on Nancy’s Kitchen Episode 5: Sushi Night  

How to make sushi peanut sauce in less then 5 minutes

Ingredients:

  • 1/2 cup organic peanut butter or almond butter. (25 g protein and 62mg of calcium per 100 g serving, half a
    cup is 170g serving)
  • 1 1/2 Tbsp tamari (gluten free soy + higher nutrient content then soy sauce)
  • 2-3 tbsp maple syrup (over 50 antioxidants)
  • 1/2 lime, juiced
  • 1/2 tsp garlic powder
  • 1/2 tsp chilli powder
  • 1/2 tsp fresh grated ginger (optional)
  • 1/2 tsp fresh grated turmeric (optional)
  • hot water for thickness level

Instructions:

Mix all the ingredients together.  Add water if you want your sauce to have more liquidity.

Made with brown rice and quinoa

Vegan Sushi Rolls with Quinoa and Brown Rice

Quinoa Brown Rice Vegan Sushi Rolls

Featured on Nancy’s Kitchen Episode 5: Sushi Night

How to make quinoa brown rice vegan sushi rolls

Ingredients:

  • 1 cup Quinoa = 8g P + 5g Fiber (complete protein source, has all essentials amino acids w/ lysine + isoleucine)
  • 1 cup Brown rice= (5g P + 3.5g Fiber + Se + Mg + Ca)
  • 2 tbsp rice vinegar
  • Avocado
  • Beets
  • Carrots
  • Leafy greens (Vit K + Ca)
  • Cucumber
  • Sprouts (optional)
  • Nori sheet (dried seaweed paper)

Instructions:

Step 1: Start by preparing your brown rice and quinoa. Rinse rice and quinoa in a fine mesh strainer until your water runs clear. Then add to a medium saucepan with water and bring to a boil. Once it boils reduce heat to low, cover and cook until water is completely absorbed – about 15 minutes

Step 2: Once quinoa and brown rice are done, add the rice vinegar and let it cool while you prep veggies

Step 3: Chop julien style beets, cucumber, carrots, and avocado. If they’re too bulky they won’t allow the sushi to roll well.

Step 4: Put seaweed paper on rolling mat, add 1⁄4 cup brown rice quinoa mix Using your hands dipped in water (to avoid sticking), pat a very thin layer of rice mixture all over the nori, making sure it’s not too thick or your roll will be all rice and no filling.

Step 5: Then, arrange a serving of your veggies or preferred filling in a line at the bottom 3/4 of the rice closest to you (see photo).

Step 6: Start to roll the nori and rice over with rolling mat.

Step 7: Slice with a sharp knife and serve right away with some ginger, tamari and wasabi.

How to “Veganize” the all American breakfast