by Kate on April 23, 2013
Happy Earth Day!!! Asparagus is in season and on sale!!! I love asparagus simply roasted or sauteed with sea salt. The one downfall…why does it have to make your pee smell immediately?? Did you know you either have the gene or not that allows you the pleasure of smelling it? I thought the gene determined if the pee actually smelled, but apparently everyone’s smells. Who knew?
Enough about that!!! Here is a little twist on roasting asparagus if you’re looking for a new way to fix it! I made this about 6 months ago and am just getting around to posting it…I like creating and posting baked goods so much more!
Recipe: Basalmic Roasted Asparagus
Ingredients
- 1 bunch asparagus, trimmed
- 1 tablespoon oil (melted coconut oil, olive oil or toasted sesame oil for a bit of spice)
- 2 tsp toasted sesame seeds
- 1 tbsp balsamic vinegar
- 1 tbsp coconut aminos
- sprinkle of crushed red pepper flakes
Instructions
- Spread oil onto a parchment lined cookie sheet and roll the asparagus in the oil
- Place the asparagus in a single layer and sprinkle the sesame seeds over them
- Roast in the oven at 425 for about 10 minutes, check frequently to make sure it’s not getting over cooked and too tender
- While that is roasting, combine the vinegar, coconut aminos and red pepper flakes in a small bowl
- Remove asparagus and drizzle it with mixture and serve
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by Kate on October 5, 2012
Tiss the season for lots of cinnamon…and pumpkin spices! Here is another easy recipe for a quick sweet treat similar to my Coconut Vanilla Bean Dough Bites Recipe and the Coconut Brownie Bites Recipe. I used a dehydrator
, but it’s not necessary. If you have been thinking of buying one though, I’d bite the bullet and do it, so worth it!!
Cinnamon has some amazing health benefits so why not incorporate it into your day! A few of those benefits include: regulates blood sugar, reduces LDL cholesterol levels, has natural anti-infectious compounds, reduces pain linked to arthritis, may reduce the proliferation of cancer cells, serves as a natural food preservative, contains fiber, calcium, iron, and manganese, can be effective for menstrual pain and infertility. Wow, I might have to make more of these bites or another batch of my Apple Cinnamon Upside Down Cakes!
Recipe: Cinnamon Maple Coconut Bites
Ingredients
- 1 1//2 cups unsweetened shredded coconut
- 1/4 cup vanilla protein powder (I used Jay Robb’s Vanilla Egg White Protein), sub for almond flour if you prefer
- 1 tbsp coconut oil
- 3-4 tbsp maple syrup*
- 1/2 tsp vanilla extract
- 1 tbsp lucuma powder (optional)
- 2 tsp cinnamon
- dash of sea salt
Instructions
- Pour the coconut into a food processor and blend until small pieces are produced
- Add all of the remaining ingredients and blend well.
- Using a small cookie scoop, place each bite onto dehydrator sheets
- Dehydrate at 125 for 2-4 hours depending on how soft you want them
- Oven option: Set temp to lowest possible setting or use dehydrator setting. Bake for 1-2 hours depending on heat setting
Quick Notes
*I used Xylitol Maple Syrup as a reduced sugar option.
*For more information on Lucuma, read this post
I like to reheat mine each time I treat myself to one or two or maybe three!! Store in an airtight container.
by Kate on September 24, 2012
This may sound very similar to a recipe from a few months back, cause it is. I basically took my recipe for my Raw Beet Sunflower Seed Pesto and made a few changes to create this delicious cracker! If you are a beet person, this is a must try! I used my dehydrator, but I believe this should work just fine in the oven. Many ovens have a dehydrator option or just bake these at the lowest possible setting.
Recipe: Raw Beet and Sunflower Seed Crackers
Ingredients
- 2 large beets, peeled and chopped (about 5 cups)
- 4 garlic cloves
- 3/4 – 1 cup fresh basil leaves
- 1 cup raw sunflower seeds
- 2 tbsp balsamic vinegar
- 1 tbsp psyllium husk*
- 1 tsp sea salt
Instructions
- Place the chopped beets into a food processor and blend until pureed
- Add in the remaining ingredients excluding the sunflower seeds and blend until well combined
- Add the seeds to the mixture and combine. Do not let the seeds get so small they disappear.
- Dehydrate at 145 for 2 hours. Reduce the temp to 105 and dehydrate until crisp. Once the top is completely dry, I flip the crackers to finish. this is the best time to cut or score the “dough” into desired cracker size.
- Oven Method: Bake on a parchment lined cookie sheet at lowest temperature setting or dehydrator setting until desired crunch. You may want to turn the crackers over part way through to cook evenly. You can try cutting or scoring the crackers at that time as well.
Quick notes
*Psyllium husk powder helps to bind the ingredients, like an egg does or flax meal mixed with liquid does. It can be found at most health food stores in the supplement section. It is a powder that is high in fiber and when consumed in high amounts, it can cause intestinal distress. I promise the one tablespoon of it in this entire recipe will not cause a problem for you!!
by Kate on August 8, 2012
First full week of August already….how did that happen!! I feel like summer will be coming to an end in no time and I better get this recipe out before it’s too cool for these treats! If you like the taste of sour limes, these are for you!! Get ready to pucker up!!!
I made these so long ago that I forgot about my hot pink popsicle sticks! I have stainless steel molds and wooden sticks now, thank goodness. This picture would look so much better with wood sticks, oh well!
Recipe: Dairy Free Lime Sherbet Popsicles
Ingredients
- 1 organic lime, zested
- 3/4 cup lime juice
- 1/4 – 1/2 cup sweetener (I used 1/2 cup erythritol)
- 1 can full fat coconut milk
- 1/8 tsp sea salt
Instructions
- Combine the zest with all the remaining ingredients in a blender and blend until zest is in tiny pieces
- Pour into molds and freeze (makes 4-6)
- You could make this into sherbet by using an ice cream machine instead of popsicles
An option would be to add some berries to the mixture after it has been blended. I think strawberries, raspberries or cherries would be awesome with the lime!
by Kate on August 2, 2012
This is hardly a recipe but I wanted to share it. I am sure you have seen all the hoopla around kale chips. There are so many recipes out there for different variations and now you can find them in the raw food section of many health food stores. I looove them and can eat an entire batch of them in one sitting.
Collards greens make for an incredibly tasty chip as well! I really like using these greens for the ease of spreading flavors and oils on them. Collards are huge flat leaves so they are easier to clean and work with. They are part of the cruciferous vegetable family such as, broccoli, kale and cabbage, I am sure you have heard all of the health benefits of cruciferous vegetables, so add collard greens to the mix for some variety!
Recipe: Spicy Collard Green Chips
Ingredients
- 1 bunch of collard greens
- 1 tbsp olive oil
- 1-2 tbsp hot sauce
Instructions
- Tear the greens into pieces (they will decrease in size as they cook so don’t tear them too small)
- Combine the leaves, oil and hot sauce in a bowl and massage the greens with the mixture so each piece is covered
- Spread single layer onto a parchment lined cookie sheet
- Bake at 350 for about 6-8 minutes or until a hint of brown
- Let cool completely before storing. Do not pile on top of each other to cool, they will retain moisture and become soggy
- Store in a glass container
It’s ok if you eat the entire batch, for reals!!
If you like beets…yum is all I can say!!! I think beets are very polarizing, you either love them or hate them. I personally love them! I got the inspiration to make this recipe from a restaurant in Denver, Root Down. For those of you that live here, it’s a must for dinner and brunch! It is a laid back atmosphere with very unique dishes designed to appeal to just about anyone. From the meat eater to the vegan, you can find something fantastic on their menu. They cater to food allergies and offer many different variations to most items. They try to use almost all local food companies for their menu items and create their menu to reflect the season. I Highly recommend it!
They have a beet arugula salad that I love to get for brunch. Along with the beets, arugula, toasted hazelnuts, it includes a beet-sunflower seed pesto dolloped next to the salad. I mix it right in to the salad as a dressing along side the basil vinaigrette and the balsamic reduction that is drizzled around the plate. I don’t think I had ever really read the description of the salad until this past weekend when I ordered it. Beet-sunflower seed pesto…that’s all I needed to read to realize I could recreate something similar. I decided to take the entire salad, excluding the nuts and arugula, and make a pesto from the remaining items. Here is what I came up with and I hope you enjoy it as much as I did!!
Recipe: Raw Beet Pesto
Ingredients
- 2 large beets, peeled and chopped (about 5 cups)
- 4 garlic cloves
- 3/4 – 1 cup fresh basil leaves
- 3/4 cup raw sunflower seeds
- 2 tbsp balsamic vinegar
- 1 tbsp olive oil (or more if you prefer)
- 1 tsp sea salt
Instructions
- Place the chopped beets into a food processor and blend until pureed
- Add in the remaining ingredients and blend until well combined
Variations
If you can tolerate cheese, you could certainly add some cheese chunks to this as well.
This could be enjoyed in so many different ways. You could use it as a sauce over pasta, meats or spaghetti squash like traditional pesto. It can also be served as a dip or spread for vegetables, crackers or chips. I would even use it as a salad dressing!!! I have two more recipes in the making that will incorporate this raw nut-free pesto deliciousness!!!
I am so excited about this recipe! This would have been the perfect Cinco de Mayo recipe, but I am a few days late. I was attempting crackers and loved the result, but realized they tasted like corn chips so I had to make another batch that looked like chips (bummer, I have to eat another batch).
I was once a tortilla chipaholic, it was bad! I think when going gluten free, that was the only thing I could have that was cracker like so I turned to that bag quite often. I have chosen to no longer eat corn as of a year ago, so to create a replacement that is grain free…gets me excited!
There are many reasons why I have chosen to give up corn, most importantly because it’s a grain. Sorry folks, it is not a vegetable, it is a grain. A grain that is one of the number one GMO foods out there. It can cause intestinal distress much like gluten and cause silent inflammation just like gluten. That’s all I need to hear to quite eating something. Now if only someone would tell me dark chocolate does the same thing!!! I need an intervention…but it’s so darn good!
I have been into plantains for a while now and am waiting on the arrival of plantain flour!!! What the heck is a plantain, a big banana? Plantains tends to be firmer and lower in sugar than bananas. Bananas are almost always eaten raw, while plantains tend to be cooked either when green or unripe (starchy) or overripe (sweet). They are a good source of potassium, fiber and starchy carbohydrates (perfect for endurance athletes).
Plantains are a staple in tropical regions of the world, much the same way as potatoes are here. They have a pretty neutral flavor, the unripe fruit is typically cooked by steaming, boiling or frying. I buy or make plantain chips myself that are just sliced plantains that have been roasted or baked. They satisfy the crunch, but this recipe is even better and partners up well with guacamole or fresh salsa!
Recipe: Plantain Tortilla Chips
Ingredients
- 3 unripe (green) plantains, peeled*
- 2 tbsp refined coconut oil
- 1/2 tsp sea salt
- coarse sea salt to sprinkle
Instructions
- Peel and slice the plantains into about 1/4 inch slices and lay flat on a cookie sheet for about an hour (this can be skipped if plantains don’t seem very moist, wet on the fresh slice side)
- Add the plantains and oil to a food processor and combine until smooth
- Once all the lumps are gone, add the sea salt and quickly combine
- Place the mixture on a sheet of parchment paper the size of your cookie sheet
- If the dough is dry enough, place another piece of parchment over the top and with a rolling pin, roll out to about 1/8 inch thick rectangle. If the dough seems too wet, spread out evenly with a spatula (I have had dry and I have had wet plantains, not sure what contributes to that)
- Using a sharp knife or pizza cutter, cut into the shape and size of chip you prefer
- Sprinkle coarse sea salt or regular sea salt over the top of the dough and slide the paper onto a cookie sheet
- Bake at 400 for 25-30 minutes until golden brown. You may need to remove some chips as you go that brown faster than the others. Make sure to cook them long enough or they will be chewy instead of crunchy
- Remove cookie sheet and let chips cool
- You may need to re-cut the chips or you can break them along the cut lines
- Store in an airtight container, glass is my favorite
Quick notes
*The easiest way to peel a plantain is to first cut off the ends. Then with a knife, slice along the pronounced ridges (about 3 of them). Don’t worry if you cut into the plantain, it won’t matter. Peel one section at a time, it should come off pretty easily.
Unripe (green) plantains can be hard to find. I prefer the green for their no sugar content and they have less moisture in them. I have had the best luck going to Sprouts or Sunflower Market and asking if they have any unripe green plantains in the back, they usually do. Asian markets carry them as well and they are always green there since they go through so many of them. Whole Foods sells them but they tend to be very yellow and brown, it can be hit or miss there.
In case you haven’t noticed, I like making sweet treats!! I was recently told I should open a gluten free bakery…and the idea keeps crossing my mind!! I love the creative side of making treats and have always enjoyed baking, even as a kid. Once you have to eliminate gluten in your diet, traditional baked goods are not an option. That’s a good thing in the sense that it makes you eliminate processed junk and goodies with added sugar, but it’s a bad thing when you have a sweet tooth!
I am a person of balance and if I want something sweet, I will eat something sweet. It’s when we tell ourselves we can’t have something that that something becomes our battle constantly and something we tend to over eat. I allow myself a Double Chocolate Gooey Brownie, a Grain Free Cinnamon Roll or a Chocolate Peanut Butter Protein Ball when I feel like it and will have no regret! So I will continue to create sweet treats that are far better for you than just about anything you can buy off a store shelf. I try to always include a healthy fat or protein source in my sweet recipes to make any sugar/insulin response that much less. Many times I also suggest safe alternative sweeteners to decrease the sugar content in a recipe. You can read more about those on my Ingredients Page or shop for them in the Amazon store link.
With that said, here is a yummy treat if you are a coconut fan!! This raw coconut cookie recipe is sweetened with fruit only, packed with healthy fats and gives an option to add extra protein to them.
Recipe: Raw Coconut Cookie Bites
Instructions
- Once the dates have soaked for a couple hours, add them to a food processor along with the coconut creme/butter and coconut oil (add protein at this time)
- Process until mixture is well combined and creme and oil are fully melted
- Add in the coconut and blend until consistency is doughy and moldable
- Add the almonds at this time and blend until almonds are well incorporated
- Pack the dough into balls, you may need to press firmly
- I prefer to store in the refrigerator in an airtight container. The coconut creme and oil will harden when cooled and allow for a harder ball
Quick notes
*You can find Medjool Dates in the produce section of most grocery stores or the bulk section of Whole Foods. Don’t forget to de-pit them!!
*You can find Coconut Butter at most Whole Foods or Vitamin Cottage or Coconut Creme online at Tropical Traditions
*Make sure to use Virgin Coconut Oil, not Refined or Expeller Pressed, you want the coconut flavor!
