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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

 

 

Mushroom Brown Rice Paella

Mushroom Brown Rice Paella

Mushroom Brown Rice Paella

Paella con seta

Mushroom Brown Rice Paella as seen on Lunch Break Live

Ingredients

  • 2 cups cooked brown rice**, pre-soaked (4hrs) and washed _ (source of protein)
  • 2 large tomatoes _ (great source of lycopene)
  • 1 medium onion, julienned (about 1 cup)
  • 1 red and yellow bell pepper*, cored, seeded, and julienned _(source of vitamin C + beta-carotene)
  • 1 small hot red pepper (optional)
  • 3-5 cloves of garlic _ (anti-microbial properties)
  • 2 cups chopped collard greens or kale (optional) _ (source of vit K and calcium)
  • 2 cups  white button and/or cremini mushrooms, sliced, left whole depending on size_ (zinc, calcium, protein)
  • 1 cup sliced portobello mushrooms (optional) _ (source of zinc, calcium, vitamin D, protein )
  • 3/4 cup dried mushrooms, reconstituted (dispose of initial water after a minute, add two cups of warm water and keep the second filling do be used as broth)  _ (source of zinc, calcium, vitamin D, protein )
  • 1 tablespoon chopped fresh parsley, plus more for garnishing _ (rich in chlorophyll and carotenes)
  • 1/4 teaspoon turmeric _ ( powerful antioxidant + anti-inflammatory properties)
  • a couple of black pepper seeds
  • 2 tablespoon olive oil
  • 1 teaspoon sea salt and black pepper, plus more to taste
  • 4 cloves garlic, minced _ (excellent source of B6 = Pyridoxine = important for brain health)
  • 1 to 2 teaspoons smoked paprika, depending on desired smokiness
  • 1-2 cup filtered water (start with one cup, monitor and if necessary add the second cup)
  • 1 teaspoon saffron threads (optional but recommended)
  • 1-2 lemons, halved (for spritzing) _ (excellent source of vit C)
  • Fresh rosemary for garnish_ ( powerful antioxidant + anti-inflammatory properties)
  • Sprinkle sesame seeds for garnish (optional) _ (source of calcium)

Instructions

  1. Heat a large pan (cast iron preferable) over medium-high heat. Once the pan is hot, add 1 tablespoon of the olive oil,  the turmeric and only the button , cremini and protobello mushrooms, and cook for 6 to 8 minutes, nudging them around as needed to prevent burning until they release their liquid. Put half of the mushrooms aside for use later on.
  2. Add the red and yellow bell peppers, hot pepper and 1 teaspoon sea salt. Cook for 4 minutes, or until the peppers just starts to become tender, stirring occasionally. Add the onion and cook for 3 minutes, or until just beginning to soften. Then, add the garlic and paprika and cook for 1 minute to caramelize the garlic. Stir in the diced tomatoes and cook for another 4 minutes, or until just beginning to caramelize, stirring occasionally.Continue cooking until there is just the tiniest amount of mushroom liquid remaining in the pan and the mushrooms have a deep golden-brown glisten to them.
  3. Reduce the heat to medium-low, and add the reconstituted mushrooms and parsley. Cook for another 2 minutes, or until the parsley wilts, stirring frequently.
  4. Add the brown rice, chopped kale/ collard greens and cook for 1 minute, stirring constantly. Reduce the heat to medium-low, and add the mushroom broth, water, black pepper seeds and saffron threads (if using). Carefully stir to distribute the broth, and let the rice simmer, uncovered and untouched, for 10 minutes, or until it just begins to absorb the broth. Then, add the other half of the cooked mushrooms and gently stir to distribute throughout the rice. Level out the rice and continue to cook for another 10 to 12 minutes, or until most of the liquid has been absorbed and the rice is fluffy and tender.
  5. Optional to crust the rice like the traditional paella. This can be done after cooking by increasing the heat to high for 30 to 60 seconds, or until you begin to smell the rice toasting at the bottom of the pan.
  6. Remove the pan from the heat, loosely cover with foil, and let rest for 10 minutes.
  7. Season to taste with more sea salt , parsley and rosemary. Spritz with the lemons.
  8. Serve immediately, Refrigerate leftovers.

** organic is preferred

Want zucchini tomato basil pasta instead?

 

 

Squash Soup

Easy Squash Soup recipe

Easy Squash soup recipe

With 5 SUPERFOODS to Make you Feel SUPERGOOD

Ingredients:

  • 1 tbsp. coconut oil (antiviral + antimicrobial + protects against heart disease)
  • 2-4 cups of butternut or pumpkin squash (vit A = beta-carotene = eye and skin health + AO + B3 = niacin = brain function + fiber)
  • 1-2 medium onions (vit C = antioxidant [AO], collagen + chromium = blood sugar management)
  • 1” fresh turmeric** or 1/2 tsp. ground (powerful anti-inflammatory + AO)
  • 3-4 cups filtered water
  • 1/2 cup lentils (soak overnight) (protein + cholesterol-lowering fiber)
  • 1/3 tsp. allspice (AO + good for digestion + prevents gas build-up)
  • 1 can coconut milk
  • Salt to taste

Directions:

Over medium heat, melt coconut oil and sauté onions for 1 min. Add spices and sauté 1 min. Then add squash and sauté 1 min. Add water, bring to a boil. Simmer over low-medium heat for 20 min. Add washed lentils and simmer 15-20 min; add coconut milk and salt to taste. Blend with hand blender. Serving size 4-6

**Interesting info: Studies show turmeric not only helps lower cholesterol, but also prevents the oxidation of cholesterol, which is what damages blood cells. Studies also show curcumin slows the progression of Alzheimer’s.

Want some vegan cheddar cheese with your soup?