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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?

 

 

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.

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

Mushroom Pâté

Mushroom Pâté

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

How to make raw mushroom pâté

Mushroom Pâté (Raw)

Ingredients: 

  • 2 large Portobello mushroom caps (vit C, D, B, zinc, iron, selenium, mg and so much more…)
  • ½ cup pre-soaked walnuts (Vit E, omega 3)
  • 1 garlic
  • 2 tbsp olive oil
  • 2 tbsp tamari sauce
  • Fresh milled black pepper

Instructions:

Step 1: Remove stems and wipe mushroom caps
Step 2: Slice mushrooms and marinate in oil and tamari for 20 min.
Step 3: Place walnuts, garlic and marinated mushrooms in food processor and pulse
Step 4: Ready to serve and voila.

How to make raw vegan cream cheese in minutes