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

 

 

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

Turmeric Chia Dessert

Turmeric Chia Dessert

Turmeric Chia Dessert (Recipe below video)

Featured on Nancy’s Kitchen Episode 5: Sushi Night  

How to make a turmeric chia dessert

Ingredients:

  • 1 1⁄3 cup non-dairy milk of choice
  • A pinch of turmeric (less is more in this case)
  • 1⁄4 tsp ground ginger
  • 1⁄4 tsp ground cinnamon ( or cardamom or other spices)
  • a good dash of allspice
  • 1 tbsp orange preserves or zest of half a small orange
  • 2 tbsp maple syrup or more to taste
  • 1⁄4 cup + 2 tbsp chia seeds (2tbsp = 4g protein + 350mg Ca + 22g of Fiber + Omega 3 = over 9000mg)
  • Clementine (garnish)

Instructions:

Step 1: Heat 1 cup of the plant-based milk, turmeric, ginger, cinnamon, pepper over medium heat until just boiling. Take off heat.

Step 2: Add the rest of the plant-based milk, orange preserves, maple syrup and chia seeds and mix vigorously. Taste and adjust sweet, flavor if needed. Let it sit to cool completely for 10 to 15 minutes.

Step 3: Whisk the mixture vigorously again. The chia seeds should have expanded a bit and should distribute well.

You can directly serve at this point or pour into serving containers and chill for more hydrated chia seeds and thicker pudding. Garnish with whipped coconut cream and candied ginger and serve

How to make high protein energy balls in less then 5 minutes

gluten-free chocolate chip cookies

Gluten-Free Vegan Chocolate Chip Cookies

Featured on Nancy’s Kitchen Episode 2: Desert series

How to make gluten-free vegan chocolate chip cookies 

Gluten-Free Vegan Chocolate Chip Cookies

Ingredients:

  • 2 cups rolled oats (Reduces Chol.+ good source of fiber)
  • 1/3 cup ground flaxseed (omega 3 + source of fiber)
  • 2 tsp baking powder
  • 1⁄2 tsp baking soda
  • 1 tsp cinnamon (helps with blood sugar management)
  • 1/3 cup coconut oil melted (antiviral + antimicrobial +  heart healthy fat)
  • 1tsp vanilla extract
  • 1/3- 1⁄2 cup maple syrup (loaded with minerals)
  • 2-3 tbsp water
  • 1/3 – 1⁄2 cup chopped walnuts (soak overnight) (Omega 3 & 6 + source of protein & fiber)
  • 1/3 – 1⁄2 cup dark chocolate chips or cocoa nibs

Instructions:

Preheat oven at 325C

Step 1: Grind oats into flour and combine all the dry ingredients.

Step 2: Combine all the wet ingredients

Step 3: Gradually add the dry and wet ingredients, chopped nuts and dark chocolate/ cocoa nibs.

Step 4: Bake at 325C on a baking sheet between 18-25 minutes. Monitor cookies to avoid over baking.

Serve with Herbal tea or almond milk.

Save some money and make your own energy balls

Episode 2 Photo 6

Raw Vegan Energy Balls

Featured on Nancy’s Kitchen Episode 2: Desert series

How to make raw vegan energy balls 

Raw Vegan Energy Balls

Ingredients

  • 1 cup oatmeal
  • 1⁄2 cup dark chocolate chips (dairy free)
  •  1⁄2 cup organic peanut butter (Protein, Ca, B vitamins, E, Mg)
  • 1⁄2 cup ground golden flaxseed (omega 6 & 3)
  • 1/3 cup maple syrup
  • 1tsp vanilla
  • 1⁄2 tsp cinnamon

Instructions

Mix all the ingredients together. Use your hands to make little balls, put them in a container and in the freezer  30 minutes to an hour (They don’t actually freeze :)

These energy balls makes for a great snack and they keep up to 2 weeks in the freezer.

Enjoy :)

How to make gluten-free vegan chocolate chip cookies

Gluten free low fat vegan pancakes

Gluten-Free Low-Fat Vegan Pancakes

Featured on Nancy’s Kitchen, Episode 1: Breakfast series

How to make gluten-free low-fat vegan pancakes

My favorites breakfast

My favourite breakfast

Gluten-free low-fat vegan pancakes

Ingredients:

  • 1 cup ground gluten-free oats
  • 1 1/2 tsp baking powder
  • 1tsp baking soda
  • 1/2 tsp cinnamon ( helps manage blood sugar levels + aphrodisiac for males)
  • Pinch of salt
  • 1 scoop vanilla protein powder (optional)
  • 1⁄4 cup ground flaxseeds (egg substitute) flax has omega 6 (linoleic acid) and omega-3 (alpha-linolenic acid) fatty acids.
  • 2 ripe bananas (natural sweetener, egg replacement)
  • 1 cup plant base milk (can replace with water)
  • 1⁄2 cup water
  • 1 tsp coconut oil

Instructions:

Step 1: Mix dry ingredients together

Step 2: Blend bananas and plant milk together and add to dry ingredients. Mix well

Step 3: On medium heat put coconut oil until it melts. Add bather cook 3-4 minutes on each side.

Step 4: Add fresh fruits and or a nut butter and ready to serve

Serves 2

Check out my gluten-free low-fat vegan chocolate chip cookie recipe

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Easy Breezy Vegan Chocolate Mousse

Easy Breezy Vegan Chocolate Mousse

How to make this vegan chocolate mousse

Ingredients:

  • 5 ripe avocados (heart-healthy monounsaturated fatty acids)
  • 1/2 cup dark unsweetened cocoa powder (antioxidant)
  • 1/3 cup ground flax seeds (great source of fiber + omega-3)
  • 1/3 cup maple syrup (over 50 antioxidants) or agave syrup
  • 1 cup coconut or almond milk (dairy-free)
  • 1 -2 cup strawberries or raspberries (source of vitamin C = beautiful skin)

Directions:

With a hand blender, blend the avocados, cocoa, flax seeds, coconut milk and syrup together. Garnish with berries/banana slices and indulge.

Prep time: 5-10 minutes

Serving size: 4-6

Watch how to make this chocolate mousse and learn more about nutrition