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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

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

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

Tofu scramble, baked potatoes, tempeh smoked maple bacon

Tofu scramble: High Protein, Low Fat, Gluten Free

Tofu scramble: High Protein, Low Fat, Gluten Free – How to “veganize” the all american breakfast

Tofu scramble: High Protein, Low Fat, Gluten Free

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

Ingredients:

  • 1 cup firm organic tofu (high protein + low fat)
  • 1-2 medium onions (Vit C= antioxidant (AO), collagen + Chromium (helps with blood sugar management)
  • 1-2 cloves of garlic
  • 1⁄2 squeezed lemon (vit C, cleanser)
  • 1 cup mushroom of choice (vit C, D, B, zinc, iron, selenium, Mg and so much more…)
  • 3-4 cups Fresh Spinach (Ca, Mg, K, Mn, Vit A, B9, K)
  • 1 Red Sweet Pepper (Vit C = powerful AO + helps with connective tissue)
  • 1/3 cup water

Spice mix:

  • 1 Tbsp. nutritional yeast
  • 1tsp turmeric (anti-inflammatory properties)
  • 1tsp paprika
  • 1 tsp sea salt
  • 1 tsp black pepper
  • Sweet Potato bites:
  • 1-2 sweet potatoes with skin, peel if not organic (vit A, vit C, fiber)
  • 1 tbsp olive oil or avocado oil
  • 1 tbsp oregano
  • 1⁄2 tsp turmeric
  • 1 tsp black pepper
  • 1 tsp red pepper
  • 1 tsp Himalayan salt

Directions: 

Step 1: Peel sweet potatoes, add olive oil, spice mix and set aside for 10 min and put in air fryer for 30 minutes while you prep tofu scramble.

Step 2: Crumble tofu in a bowl; add lemon and spice mix and set aside while you chop onions, garlic, peppers and mushroom.

Step 3: On medium heat add water and sauté garlic and onion of 2 minutes, then add red peppers, sauté for another minute, add mushroom sauté for another minute. Add tofu scramble sauté until warm and at the end add spinach.

Step 4: Warm tempeh slices

Step 5: Serve tofu scramble with tempeh slices and potatoes. Pepper sauté 1 min.

Preparation time 30 minutes

Serves 2-4

Want pancakes instead