Banana Chia Pancakes; Gluten Free & Vegan

Chia seeds are loaded with Omega-3’s, fiber and protein. They’re an awesome source of brain food and are super high in nutrients.

These delectable pancakes are perfect for a Sunday morning with the kids and they’re healthy too! Top with my rich and delicious coconut creme sauce and you will be in pancake heaven!

 

INGREDIENTS

• 2 cups Bob’s Red Mill Gluten Free Baking Mix
• 2 tablespoons ground chia seeds
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 2 ripe bananas
• 2 tablespoons grade b maple syrup
• ½ cup coconut milk
• 1 teaspoon cinnamon
• 1 teaspoon vanilla extract
• Coconut oil for cooking pancakes

Place the flour, chia seeds, baking soda, and baking powder into a bowl and stir together. In a separate bowl, mash the peeled bananas into a paste. Add the mashed banana, agave, and coconut milk into a bowl with the flour mixture and stir well to combine the batter. Heat a dollop of coconut oil on a non-stick skillet or griddle and pour the batter on by ¼ cups. Let the pancakes cook until bubbly and edges are somewhat dry, and then flip over and brown on the other side.

 

CREME SAUCE

• 1/4 cup cashews
• 1/2 cup coconut milk (from a can)
• 3 medjool dates, pitted
• 1 teaspoon vanilla extract
• pinch sea salt

Place all ingredients in a high-powered blender and blend until creamy smooth

Healthy Holiday Recipes Galore!

Yes, it’s that time of year when all the yummy, fattening food starts to appear before our eyes and tempts us into indulging! But, here’s the good news, you can indulge on good, healthy food that is tasty and you won’t even miss your usual holiday fatty fare that will put you in food coma. And the best part is, you won’t gain those dreaded holiday pounds!

Here are some awesome recipes I think you will really enjoy this holiday season. Why not challenge your family to a plant-based holiday and spend time whipping up healthy dishes in the kitchen together!

**Instead of gooey yams with butter, brown sugar and marshmallows, try out this healthy and delightful version that will dance on your tastebuds…

Mashed Miso Sweet Potatoes

• 3 pounds sweet potatoes (I like garnet yams in this recipe)
• 1-2 tablespoon sweet white miso paste
• ½ teaspoon salt
• ½ teaspoon ground cinnamon
• 1/8 teaspoon allspice
• ¼ teaspoon nutmeg
• ¼ teaspoon ground ginger
• 2 tablespoons maple syrup
• 1 tablespoon coconut oil, melted

Preheat oven to 400 degrees

Wash sweet potatoes and poke holes in them using a fork. Place on a baking sheet and spray with olive oil. Cook until tender, about 45 minutes depending on the size of the potatoes. The potatoes are done when you can easily poke through the center. Remove from oven and split lengthwise to cool

When cooled, but still warm, scoop out the flesh with a spoon and place in a large bowl. Add the rest of the ingredients and mash well with a masher or fork.

**Not many people like Brussels sprouts but this is one of my fave holiday side dishes and it’s simple to make! I guarantee it will turn you into a sprout convert!

Lemony Roasted Brussel Sprouts

• 3 pounds Brussel sprouts
• juice of 2 lemons
• ¼ cup Olive oil
• 3 cloves of garlic, chopped
• 2 shallots, chopped

Preheat oven to 400 degrees.

Wash Brussels sprouts well and then cut off stems and cut into quarters. Place in a large bowl. In a small bowl combine olive oil, lemon juice, garlic and shallot pour over sprouts and mix well so that all sprouts are covered with marinade. Pour into glass baking dish and cover with foil. Cook for 20 minutes covered and then remove foil and bake an additional 10 minutes until brown and tender.

**Cranberry Sauce is usually a favorite at holiday time, but most people are familiar with the cylinder shaped gelatinous blob that is loaded with sugar. Try this modernized take on Cranberry sauce. It’s loaded with good for you goji berries and some other delightful surprises!

Tangy Cranberry-Goji Chutney (makes 3-1/2 cups)

• 12 oz. frozen cranberries (1 bag)
• 1/4 cup goji berries
• ¼ cup dried apricots, chopped
• 1 medium shallot
• 1 cup apple cider (juice) or fresh OJ
• 1/2 cup maple syrup
• 1-1/2 tablespoons fresh grated ginger
• 1 teaspoon ground cinnamon
• Pinch cayenne pepper
• Pinch allspice
• Pinch cardamom
• Pinch cloves
• ¼ teaspoon sea salt
• zest of orange
• 1/3 cup chopped walnuts or pecans

Combine cranberries, goji berries, apricots & shallots in a saucepan over medium heat. Add cider or OJ and enough water to cover. Bring to a boil, then turn down to a simmer. Cook for 15 minutes until the goji berries are soft and plump, and the cranberries pop. Stir in maple syrup, spices and salt. Cook 5 minutes longer. Adjust seasonings if needed, remove from heat and stir in orange zest and nuts. Cool to room temperature. Store in refrigerator up to 2 weeks.

**Gravy is another must at Thanksgiving, but it’s usually high in fat and made with white flour and turkey drippings. If you want a healthier version this year, try this delectable and earthy mushroom gravy as inspired by Ann Gentry owner of Real Food Daily

Mushroom Gravy

• 3 tablespoon Extra Virgin Olive Oil
• 1/2 cup sweet yellow onion, diced
• 2 cups finely chopped wild mushrooms (Portobello, shitake, oyster)
• 2 cloves garlic, minced
• 2 cups veggie broth
• 1/2 cup unsweetened almond or coconut milk (so delicious brand is best)
• 1/2 cup nutritional yeast flakes
• 1/2 cup brown rice flour
• ¼ cup low sodium tamari or braggs aminos
• 1-1/2 teaspoon dried sage
• 1-1/2 teaspoon dried thyme
• 1-1/2 teaspoon dried tarragon
• 1/2 teaspooon ground black pepper

In a small bowl, whisk together nutritional yeast flakes and rice flour. Set aside

Heat olive oil in a large sauepan over medium heat. Saute the onion, garlic and mushrooms until softened, about 10 minutes. Add the sage, thyme and tarragon and stir to release flavors of herbs. Whisk in

Whisk in the flour mixture thoroughly to combine and then whisk in veggie broth and tamari or braggs. Bring to a simmer while stirring frequently until gravy is thick and creamy.

Serve immediately

**Cheesecake is a fave among many so I had to come up with an alternative to the normal fatty, sugary one we are used to. I think you will love this. Make a fresh berry sauce to put over top!

Raw Vegan “Cheese”cake

• 2 cups macadamia nuts
• ½ cup dried coconut
• ¼ cup maple syrup
• dash sea salt
• 3 cups cashews, soaked for 4 hours
• 1 cup dates, pitted and soaked for 2 hours
• 6 tablespoons coconut oil, melted
• ½ cup lime juice
• ½ cup maple syrup
• 4 tablespoon water
• seeds from 1 vanilla bean or 1 teaspoon vanilla extract

To make crust:

In food processor, pulse macadamia nuts, maple syrup and coconut together until sticky. Press into a 9-inch spring form pan.

To make filling:

In high-powered blender blend cashews, coconut oil, lime juice, maple syrup, water, vanilla bean (or extract) & dates until smooth. Pour into crust and freeze for 1-2 hours until firm. Slice while frozen and defrost for 1 hour before serving. Serve with berry sauce or fresh berries.

 HAPPY THANKSGIVING!!!!

Chick Pea “Tuna” Salad

I love this simple and delicious “fake-take’ on Tuna Salad using chick peas as the base…DELISH and a staple in my fridge. Serve it rolled up in a Gluten Free Rice Tortilla or scoop onto a bed of baby greens!

 

INGREDIENTS

• 2 cans chickpeas, drained & rinsed
• 1/2 small red onion, diced
• 2 tbl capers, drained
• 1 tbl freshly chopped dill
• 1/4 c. chopped walnuts or almond slivers
• 3 tbl grapeseed Vegenaise
• 1 tbl dijon
• 1 tbl apple cider vinegar
• sea salt & pepper to taste
• 2 tsp dulse flakes (optional)

Using a food processor fitted with the S-blade, grind chickpeas until flaky. Transfer to a bowl. Add remaining ingredients a mix well with a fork to incorporate. Season with salt & pepper.

Chick Pea Filets with Lemon Dill Aioli

NGREDIENTS

• 2 cans chickpeas, drained & rinsed or 3 cups cooked
• 1 cup cooked brown rice
• 2 TBL Olive oil or coconut oil plus more for pan-frying
• 1 yellow onion, diced
• 2 garlic cloves, minced
• 5 scallions, white part only, thinly sliced
• 1 tsp. thyme
• 1/2 tsp. marjoram
• ½ tsp. oregano
• ½ tsp. basil
• ½ tsp. garlic powder
• ½ tsp. onion powder
• ½ tsp. mustard powder
• ½ cup GF breadcrumbs
• 1 tbs braggs aminos or soy sauce
• ¼ tsp. lemon zest, optional

Heat 1 TBL oil in a skillet over medium heat. Sauté onion, scallions & garlic until translucent and soft. Add thyme, marjoram, oregano & basil. Stir to release flavor of herbs. Sauté for a few more minutes and then transfer into a large bowl.

In a food processor cup, combine chickpeas & rice. Process until combined well. Transfer to the bowl with sautéed onions, garlic & scallions. Add remaining spices, braggs, remaining tablespoon of olive oil, breadcrumbs and lemon zest if using. Using your hands, mix well to combine all ingredients into “dough.” Form mixture into “filets” or patties.  You can either bake these in the oven at 400 degrees until brown, about 20 minutes, flipping half way through or brown on a non-stick skillet with olive oil. If baking, spray with olive oil first.

 

LEMON DILL AIOLI DIPPING SAUCE

• 1 tbs freshly chopped Dill
• 1/4 c. Vegenaise Grapeseed or Soy Free
• 1-2 tbsp lemon juice
• 1 tsp lemon zest
• 1 clove garlic, finely minced
• 1 tsp apple cider vinegar

Whisk or stir all ingredients together in a small bowl. Serve as a dipping sauce for the fliets!

Spaghetti & Meatballs w/Zesty Marinara

Meatballs you say? How can they be vegan? Well, it’s easy. I was inspired when I saw Isa’s recipe in Veganomicon for her meatballs, but I wanted to come up with my own recipe which didn’t include any gluten, so that’s what I did and Voila…Gluten Free and Vegan “Meat”balls with GF Spaghetti!

This is one of many of my clients favorite dishes, even Tony Horton! The man loves his spaghetti and Meatballs, although I know they don’t compare to his Aunt Stella’s real deal, which he doesn’t eat much anymore!

Enjoy! I know your kids will love these too!

 

INGREDIENTS

• 1 lb. Brown Rice Spaghetti or Ziti, prepared according to package directions (Love Tinkyada Brand)
• 1 recipe of Mel’s Zesty Marinara Sauce (below)
• 2 can kidney beans, drained & rinsed
• ½ c. brown rice, cooked
• ½ c. raw yellow onion, diced small
• 1 tablespoon olive oil, plus more for browning meatballs
• 2 tablespoons Braggs Amino Acids
• 2 tablespoons tomato paste
• 1 tablespoon Vegan Worcestershire sauce
• 2 cloves garlic, grated
• ½ teaspoon oregano
• ½ teaspoon thyme
• ¼ teaspoon basil
• 1/4 – 1/2 cup gluten free breadcrumbs or find ground cornmeal.

Mash beans and rice together in a bowl with a potato masher until mushy but beans are still somewhat noticeable. Add onion, garlic, olive oil, Braggs, tomato paste Worcestershire sauce, and herbs. Mix well with a spoon or hands to combine. Add breadcrumbs and using hands, mix well and knead until doughy. Roll into small walnut sized meatballs. Heat a non-stick skillet over medium heat with olive oil and brown meatballs on the skillet. Serve on top of spaghetti with a generous serving of marinara sauce.

 

MARINARA SAUCE

• 2 tablespoons olive oil
• 1 red onion, diced
• 1 cup shitake mushrooms, sliced thinly
• 4 cloves garlic, minced
• 2 tsp. oregano
• 1 teaspoon thyme
• 1 tablespoon Braggs Liquid Aminos
• 1 tablespoon balsamic vinegar
• ½ can tomato paste
• 2 -28oz cans fire roasted crushed tomatoes
• Sea salt & pepper to taste
• 2 teaspoons maple syrup
• 2 tablespoons fresh basil, chopped

In a stock pot heat olive oil over medium heat and sauté onion, garlic & mushrooms until soft & caramelized. Add thyme & oregano and stir to incorporate to release the herbs. Add crushed tomatoes & tomato paste. Reduce heat and simmer 20-30 minutes. Add Braggs Aminos, maple syrup & balsamic vinegar & stir well. Simmer 5-10 minutes more. Season with salt & pepper and top with fresh basil.

Tony Horton’s Famous Vegan Burritos

Vegan + Gluten Free Tomato Glazed “Meat”loaf

Coconut Basil Stir Fry over Quinoa

Baked Ziti with Spinach & Cashew Cheese

INGREDIENTS

• 1 lb Tinkyada Brown Rice Ziti or Penne, cooked al dente
• 2 c. Cashew Cheese (recipe below)
• 1 cup organic, frozen chopped Spinach thawed
• Mel’s Zesty Marinara Sauce
• 1 red onion, diced
• 1 c. shitake mushrooms, sliced thinly
• 4 cloves garlic, minced
• 2 tsp. oregano
• 1 tsp. thyme
• 1 TBL Tamari
• 1 TBL Balsamic Vinegar
• Extra Virgin Olive Oil
• ½ can tomato paste
• 2 -28oz cans Fire Roasted Crushed Tomatoes
• Salt & Pepper to taste
• 2 tsp. Agave Nectar (leave out for cleanse or add 1 tsp xylitol)
• 2 TBL Fresh basil, chopped

In a stock pot heat olive oil over medium heat and sauté onion, garlic & mushrooms until soft & caramelized. Add thyme & oregano and stir to incorporate to release the herbs. Add crushed tomatoes & tomato paste. Reduce heat and simmer 20-30

minutes. Add tamari, agave & balsamic vinegar & stir well. Simmer 5-10 minutes more. Season with salt & pepper and top with fresh basil.

 

CASHEW CHEESE

• 2 cups cashews, soaked for 4 hours & drained
• Filtered water
• 2 TBL Nutritional yeast flakes
• sea salt & pepper to taste

Place soaked cashews in a blender cup with just enough water to barely cover. Blend until very smooth. Add nutritional yeast and blend. This mixture should be fairly thick, so if it’s too thin, add some more cashews. Season with salt & pepper to taste. Pour into a bowl and add spinach. Stir well to incorporate

Preheat oven to 400.

To Assemble:

Place cooked Ziti noodles in large bowl. Ladle in marinara sauce until well covered. Stir to coat. If you like more sauce, add more. Add 1 cup cashew cheese & spinach mixture and stir to incorporate. You can always add more if you want more. Pour into baking dish and ladle sauce on top to cover.  Sprinkle with additional nutritional yeast flakes. Cover with foil and bake for 30 minutes until heated through. Remove from oven and let cool for 5-10 minutes before serving. MANGIA!!

Holiday Table Worthy Veggie Meatloaf

INGREDIENTS

• 3/4 c. Tomato Paste 3 TBL Tamari, divided
• 1 TBL dark agave nectar
• ½ tsp liquid smoke
• 1 TBL plus 2 tsp garlic, minced and divided
• ¼ c. olive oil, divided
• 1 c. onion, chopped & divided
• 1 c. Portobello mushrooms, chopped
• ½ c. celery, diced
• ½ c. carrot, finely diced
• ¾ tsp. sea salt
• ¾ tsp. freshly ground pepper
• ¾ c. cooked brown rice
• 2 c. cooked French lentils
• 1-1/2 tsp. Vegan Worcestershire sauce
• ¼ tsp. Dijon mustard
• 1 TBL Arrowroot powder
• ¾ c. gluten free/wheat free breadcrumbs

1. Preheat oven to 350 degrees. Line a loaf pan with parchment paper and set aside.

2. Cook lentils and brown rice per package directions. Set aside to cool (these can be prepared the day before and stored in the refrigerator overnight)

3. In a small bowl, combine tomato paste, 2 TBL tamari, agave, liquid smoke & 1 TBL garlic. Set aside

4. Heat a large skillet over medium heat, add 2 TBl olive oil and ½ cup onions. Saute for 5 minutes. Add mushrooms and sauté for 7 minutes. Transfer to a small bowl. Add the remaining 2 TBL of olive oil to skillet and sauté the celery, carrots, remaining garlic, salt and pepper over low heat. Cover and cook 10 minutes, stirring occasionally until veggies are tender.

5. In a food processor, pulse the rice and lentils 10 times. Transfer to a large blow. In the food processor, pulse cooked veggies, Worcestershire sauce, remaining TBL tamari, mustard, arrowroot and 1/3 cup of tomato mixture 10 times. Add to rice & lentil mixture. Fold in reserved sautéed mushrooms & onions, breadcrumbs and ½ cup raw chopped onion. 6. Press half of the mixture into the prepared loaf pan and spread with half of the tomato topping. Then, press the rest of the mixture into the pan, and coat with remaining tomato topping. Cover with foil and bake 45 minutes. Uncover and bake 15 minutes until top is brown. Remove from oven and cool for 15 minutes before serving.