Showing posts with label adaptable vegan. Show all posts
Showing posts with label adaptable vegan. Show all posts

Late Summer Green Bean Salad with Feta, Cranberries, and Walnuts


As we enter the last hurrah of summer around here, a bumper crop of lovely green beans are making their showy appearance at our local farmers market. Sure there are the standard beans, glorious in their plump greenness, but there are also the more unusual varieties arriving onto the scene. The deep purple, almost midnight black numbers. Broad beans that are flecked with a red that mysteriously disappears once cooked. The fashionably thin French selections. All delightful and unique in their own way.

Mix any combination of these beauties with brain boosting walnuts along with the tang of feta and the sweetness of dried cranberries and you have the beginning of an enchanting late summer side salad. For our vegan friends, skip the feta. An inspired raw version can be created by shredding the uncooked beans, switching out lemon juice for the balsamic and Dijon, omitting the cheese and leaving the walnuts in all their raw glory. 

Maple Glazed Cabbage with Bacon {adaptable paleo, gluten-free, salicylate-free}






Cabbage. The word doesn’t exactly bring up images of high cuisine. Nor is it especially exciting. And yet, if you participate in Community Supported Agriculture (CSA) like we do, cabbage is the order of the day—literally. It came into season a few weeks ago, and since then, we’ve had more cabbage than we know what to do with. I mean, really, there’s only so much coleslaw one can tolerate in a lifetime. I think we reached that limit after the first bowl. A new spin on an ordinary (somewhat tasteless) vegetable was needed. And this recipe fit the bill. 

Cinnamon, Cocoa and Cardamom Truffles {Paleo-friendly, Adaptable Vegan & Gluten-free}





Around this time of year, I really try to slow down and take stock of what I am grateful for in life. Sweet and spunky Evelyn, health, friends and family. Nothing overly shocking here. But I have to confess, I am outrageously grateful for organic dark chocolate. Really. Not that I am more appreciative of chocolate than say, my daughter, but it does hold a special place for me -- infusing a truly delicious quality into life. Dark chocolate is actually a health enhancing food when savored in moderation and with intention. Find out how it sharpens the mind here or wards off cancer along with other disease here. Even the ancient Aztecs recognized the benefit of chocolate on well- being, both emotionally and physically.

Pumpkin Seed and Almond Flecked Teff Griddle Cakes with Goji Berries


I am a huge fan of teff. This petite grain is a nutritional powerhouse that has a wonderful nutty flavor. Combine this with goji berries, pumpkin seeds and almonds, you may well have a delightful, healthy breakfast fit for a king. Try to cook the griddle cake almost completely on the first side leaving only a minute or two for the second. This way, the pumpkin seeds and almonds retain a nice color without being overdone. Children may eye these darker-than-usual griddle cakes with suspicion, but one mildly sweet taste will win them over. 

Superfood Blueberry Galette with Hazelnut



As we approach Thanksgiving, I wanted to include a recipe that highlights several traditional Native American superfoods. For those of you unfamiliar with mesquite flour, you are in for a treat. This novel flour is gluten free and nutrient packed. It is a rich source of protein and fiber, calcium, magnesium, potassium, iron and zinc along with the amino acid lysine. Mesquite flour has a mildly sweet, nutty flavor that lends itself well to baking. Blueberries, hazelnuts, and maple syrup were also important staples in the tribal diet. Blueberries provide ample antioxidants that help counteract free radicals and protect against cataracts, heart disease, and cancer. Hazelnuts are a wonderful source of vitamin E and folate together with carotenoids, flavonoids, and proanthocyanidins which help prevent cardiovascular disease and cancer. Although not considered an absolute superfood, maple syrup has high levels of zinc and manganese, both of which are immune boosters. More information can be found here.

Evelyn's Raspberry-Apricot Tartlets

This recipe is inspired by Evelyn, our vivacious 16-month-old. She loves raspberries. I mean, this little girl can power-down an entire pint of berries if I let her. For Evelyn, raspberries are only second to avocados. And even then, it is a close match.


We are lucky enough to live in an area that grows seasonal, organic, real raspberries. Not those overly-perfect, yet totally tasteless kind. Ours are the real deal. If you can track down locally grown raspberries, it is well worth the effort.

The slight tanginess of the berries are paired with the sunny sweetness of apricots. And grounded with the richness of almonds. If you have not had a truly raw, unpasteurized almond lately, you are in for a treat. Tread carefully here. Many so-called 'raw' almonds have actually been flash pasteurized due to regulations in some states. Look specifically for unpasteurized on the label. There is no comparison in quality or taste. Think fresh marzipan with authentic almond character.

It's Spring! Rolls

The long anticipated winter thaw is finally here. I could not think of a better recipe than the one below to welcome abundant sunshine, beauty and color back into our lives. And more joy too.


Not only lovely and surprising, flowers lend a healthful boost to any meal. To learn more about edible varieties along with their benefits, go here. Also worthy of note is manuka honey which comes from a specific region in New Zealand. This is no ordinary sweetener;  it boasts strong antibacterial, anti parasitic, and anti fungal properties. For a more in-depth exploration, click here.


If you aspire towards a raw food diet, this recipe can easily be adapted by trading the spring roll wrapper with a delicate butter leaf lettuce or even romaine. Just make sure to roll your creation as a cone to allow the color inside to peek through. For a vegan version, swap the honey with coconut nectar or agave.


Yield: Friendly light lunch for two


1 cup shredded purple cabbage
2 cups loosely packed baby spinach leaves, stems removed
1 cup shredded carrots
3/4 cup yellow bell pepper, seeded and sliced into thin strips
A handful of edible flowers
8 large rice paper spring roll wrappers


Apricot-Cranberry Dipping Sauce


1/2 cup dried apricots, soaked in warm water for 30 minutes, drained, and roughly chopped
2 tablespoons apple cider vinegar
1 tablespoon raw manuka honey
1/4 cup warm water
pinch of Celtic or Himalayan sea salt
2 tablespoons dried, unsweetened cranberries, roughly chopped
1 green onion, roughly chopped
3 tablespoons almond oil
1/2 teaspoon ground nutmeg


Divide ingredients into eight equal portions on a large cutting board or mat. Rinse a single rice paper wrapper with warm water and lay flat on work area. Take one portion of flowers and arrange in the center on the wrapper, leaving 2-inches of space on each side. Follow with cabbage, carrots, peppers, and spinach leaves. Fold both ends of the wrapper towards center until snug. Next, fold top side of the wrapper inward while tightly rolling into a uniform roll, ending with seam on the bottom, flowers on top.  Repeat with remaining ingredients.


For dipping sauce, pulse dried apricots, vinegar, honey, water, and salt in a blender until smooth. If mixture is too thick, add an additional tablespoon or two of warm water. Transfer to a small bowl and mix in dried cranberries, green onions, almond oil, and nutmeg. Divide mixture into two dipping sauce bowls and serve with four spring rolls each.


“Try to cook so that it will surprise a little, agreeably and astonish slightly, without shocking.”
  -Jean Marie Amat

Valentine Scones with Cacao Nibs and Dried Cherries

Saint Valentine's Day is almost upon us and a flurry of associations come to mind. The latent sugar-enthusiast remembers fondly the days of childhood when the heart-shaped box of chocolates would magically appear from my parents. My joy of the impending sugar rush was palatable. Later, as I became more aware of the world in general, I veered into the opposite direction by turning my nose up at the whole commercialism of it all and went on a 'Valentine's Day Fast' for over fifteen years. Then I had an epiphany a few years back and realized: what would be a more spectacular opportunity to live with more love, joy and gratitude than Saint Valentine's Day? Forget the superficial stuff and really delve into a day (and hopefully a full-time orientation) of appreciating those we love while aligning myself with a more heart-centered life.

As sweet treats reflect the 'sweetness of life', these heart-shaped scones are the perfect symbol to share with those you love and even those who look as though they need more love in their lives. Imagine baking up several dozen of these little hearts and passing them on to coworkers, friends, family, possibly even strangers. With the intention of loving-kindness?

If all of this is a little too idealistic, focus on the scones themselves. Good for your heart (no bad fats here) while not pushing one over the edge with sugar overload. Coconut oil replaces the butter, smart sweeteners like evaporated cane juice or coconut sugar add a subtle sweetness. This along with spelt pastry flour for those who are sensitive to standard wheat and the tangy zest of dried cherries to create a bit of balance. And do not forget the incredible cacao nib which is a tremendous source of antioxidants, micronutrients, as well as theobromine, one of the feel-good elements in chocolate.

I used a deep, 2-inch heart-shaped cookie cutter for this recipe. If you find it difficult to locate the cherries, dried cranberries make a nice substitute. Since the cacao nibs are unsweetened, a slight bitterness complements the mild sweetness of the scone. A high-quality, organic dark chocolate chip can be used if one needs less bite.

Wishing all a very loving and joyful Saint Valentines. Bon Appétit.

*Organic ingredients are always best for health, quality, and taste.

2 cups spelt pastry flour*
1/3 cup evaporated cane juice crystals or coconut sugar granules
1 1/2  teaspoons non-aluminum baking powder
1/2 teaspoon baking soda
1 teaspoon freshly ground nutmeg
1/2 teaspoon salt
8 tablespoons solid coconut oil
1 1/2 teaspoons grated orange peel
3/4 cup raw cacao nibs or semi-sweet dark chocolate chips
3/4 cup coarsely chopped dried cherries
1/3 cup full-fat yogurt whisked with 1/3 cup almond milk (For vegans: substitute this mixture with 2/3 cup coconut milk)
1 egg or flaxseed egg substitute
1 1/2 teaspoon pure vanilla extract
1/4 teaspoon pure almond extract

Whisk flour, sugar, baking powder, baking soda, nutmeg, and salt in a large mixing bowl. Add coconut oil and orange peel; using a pastry cutter or your hands, mix until coarse meal forms. Fold in cacao nibs and dried cherries. In a small bowl, whisk yogurt-almond milk mixture, egg or flaxseed substitute, and both extracts; add to dry ingredients and mix with a fork until dough comes together in moist clumps. Form into a ball and press out on lightly floured surface to 3/4-inch thickness. Using a 2-inch heart-shaped cookie cutter, cut out the scones. Transfer to oiled baking sheet and space 1-inch apart. Repeat process with remaining dough.

Preheat oven to 400ºF. Bake until scones are crusty on top and toothpick inserted into center comes out clean, about 15 minutes. Serve warm or at room temperature.

*for increased digestibility, decrease spelt flour to 1 cup and soak overnight with 1 1/2-cups water and 1/4-cup plain, unsweetened yogurt. Omit the yogurt-almond milk mixture. Mix soaked flour with wet ingredients and continue with recipe.