Zoodles and Savory Sauce (GF Raw Vegan)

I know it's cold but sometimes you just don't want to cook! Especially if you just did your meal prep for the week. So eat raw!

Serves: 2-3


4 zucchini, spiralized

Savory sauce:
1-2 medium zucchini
2 handfuls whole cilantro
Handful strawberries w/ tops
Handful soaked sundried tomatoes
Handful sliced bella mushrooms
1/2 avocado (would use more)
1 orange bell pepper
1 big celery stalk
2 green onions
1/2 inch ginger
Juice of a lemon

Add all the sauce ingredients to your high-powered blender and using the tamper add just enough water to blend. Water will be released by the zoodles and will thin the sauce. Ignore that it looks like swamp goo!

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Chole Bhature (GF V HCLF)

I love Indian night at our house! My dad and I love a good curry. My mom? She can't handle the heat. If you can't either then don't make this dish because cutting back on the heat would be chipping away at the foundation of the dish.

Serves: 4 | Time: 25-45 minutes

Main ingredients:
3 cups cooked chickpeas
1 cup low-fat coconut milk
1 tsp cumin powder
1/8-1/4 cayenne powder
1/2 tsp turmeric
1 tsp garam masala
1 tsp amchur/mango powder
1/2 tsp black or pink salt
1 cup filtered water

Paste ingredients:
1 pint of grape tomatoes
1/2 medium red onion
1/2 inch ginger
1 tsp garlic powder
1 tsp green curry paste

Tempering spices:
2 bay leaves
2-3 whole cloves
a pinch of asafoetida/hing
1 tsp cumin seeds or 1/2 tsp ground cumin
2 inch cinnamon or 1/2 tsp ceylon cinnamon
2 green cardamom or 1/8-1/4 tsp cardamom powder
2-3 black peppercorns or 1/4 heaping tsp black pepper

Garnish:
1/3 cup chopped cilantro

Soak 1-1.5 cups of dried chickpeas overnight. Cook for 30 minutes and strain. Alternately use 2 cans of precooked chickpeas. Rinse and drain those, if using. Set aside.
Blend the ingredients for the paste in a food processor, set aside. If you're sensitive to onions, like me, then I suggest cooking the onion first.

Add the tempering spices to a hot pan and stir for a few minutes. Pour in the paste and bring to a simmer. Stir in the chickpeas.
Add the spices, water and coconut milk. Stir and cover. Simmer for 15 minutes.

Serve with coconut or plain basmati rice and garnish with chopped cilantro. This is also great with flatbreads. I steamed some carrots which my mom said was a nice touch.

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Banana Date Muffins (GF Vegan, soy free, oil free)

Ever find yourself with a lot of ripe bananas? Sure, you could freeze them and make ice cream or a smoothie, but why not do what mom did? Make banana bread! Minus the eggs, milk, and who knows what else ;)

Yields: 14 muffins or 12 muffins and 2 ramekins | Time: 40 min

1/2 cup buckwheat flour*

1/2 cup coconut flour

1/2 cup millet flour

1/4 cup brown rice flour

1 tbs baking powder

2 tsp ceylon cinnamon

4 very ripe bananas, mashed

1 cup plain applesauce

1/2 cup plant milk

1/4 cup + 2 tbs water

8 pitted medjool dates

2 tsp vanilla extract

* I buy coconut and brown rice flour, but it is healthier to mill your own. I have a coffee grinder that I use to make millet, buckwheat, teff, and other flours.

Preheat the oven to 400F/205C

Sift together the dry ingredients in a bowl. In a small food processor, add the dates and water. Blend until smooth. In a large mixing bowl, mash the bananas and add all the wet ingredients. Stir. Add half the dry ingredients to the wet, stir, and repeat. Stir well as the mix will be thick.

In a silicone muffin tray, spoon in the mix. I filled them almost completely because gf banana muffins don't rise as much as others. Brush two ramekins with coconut oil and add the remaining batter.

Bake for 30-32 minutes or until a toothpick comes out clean. Let cool (about 30 minutes) before removing.

Enjoy with a refreshing glass of plant milk!

Adapted from:

http://blog.fatfreevegan.com/2006/01/banana-date-walnut-muffins.html

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Coconut Carrot Curry (GF Vegan)

For those that need a good soup to warm up with this cold weather, try this creamy curry full of vitamins and warming spices.

Serves: 2-4 | Time: 40 min

13 med-large carrots
1/2-3/4 onion, chopped
1 can light coconut milk
2 cups vegetable broth
2 stalks of celery with leaves
2 large roasted red peppers
3 dried bay leaves
1/2 tsp celery seeds
1/2 tsp mustard seeds
1/2 tsp nigella sativa
2 inches organic ginger
1/2 tsp green curry paste
1/2 tsp TJ dry chili paste
1/4 tsp tamarind
1 tsp curry powder
1/2 tsp turmeric
1/4 tsp black pepper
1/4 tsp garlic powder
1/4 tsp garam masala

Grab a large pot and place over medium heat. Add just enough water to cover the bottom. When it begins to sizzle, add the bay leaves, mustard seeds, celery seeds, and nigella sativa (black cumin/kalonji). Temper for a few minutes and make sure the seeds pop. Add the veggie stock and cover.

Wash and peel (if necessary) your carrots. Dice roughly. Chop your onion as well. Mince your ginger. My mom is not a fan of how ginger tastes and my dad doesn't like the little strings you get from it sometimes. My trick is to place the ginger inside a tea leaf steeping spoon and place it in the broth for 5 minutes as it heats up. I then toss half the ginger and keep the rest. You can modify this however you want.

Now add the carrots and onions to your pot and cook for 20 minutes. We're not using a lot of stock because I don't want the end soup to be too thin and I don't want the taste of the coconut to be overwhelmed. However, you can add more liquid towards the end if you prefer it thinner.

Make sure the carrots are soft enough to blend. Remove the bay leaves and add the coconut milk, roasted red peppers, and spice pastes. I enjoy spicy food - not too spicy, but I don't mind a little burn - but if you don't then omit the chili paste. I'm using a stick blender because I'm too lazy to transfer to and from a food processor. Blend until relatively smooth (or leave it a tad chunky if you prefer). Cook for an additional 5 minutes.

Meanwhile, mince the celery. I like to add this towards the end to add a little texture to the soup. If you want a smooth soup then you'll want to add this before blending. Add the remaining spices and cook for 5 minutes. Taste and adjust spices accordingly. I didn't use too much curry powder because I want to be able to taste all the different components of the soup.

Spoon into bowls and allow to cool a bit before enjoying. Sprinkle with the celery leaves from an extra treat! This soup is perfect served with flatbreads or over basmati rice.

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Blueberry Banana Teff Porridge (GF Vegan)

I've found a new breakfast option that's perfect for that winter weather! Personally I love a warm bowl of porridge when it's cold outside, and it's a lot cheaper than a fruit-centered meal.
This recipe features teff. The world's smallest, mineral-rich grain. I ordered a bunch to make injera (shown here) and now I'm experimenting with other recipes.
There are many variations for this teff porridge, but here are two of my favorites.

Serves: 1 | Time: 20 minutes

Blueberry Banana

3/4 cup unsweetened plant milk
3/4 cup frozen blueberries
1/2 cup whole grain teff
1/2 cup filtered water
1 tbs maple syrup*

2 small bananas, sliced
10 pecan halves, chopped
1 tbs raw hemp hearts

* make sure it's pure

In a medium sized pot, mix together the teff, plant milk, water, and maple syrup. Place over a medium heat, covered, and stir every 5 minutes.
Meanwhile, chop the bananas and ready your toppings. In the last 2 minutes of cooking, stir in the blueberries.
When thick, pour the porridge into a bowl. If you like a thinner consistency, 15 minutes should be an adequate cooking time. Top with your goodies. Enjoy!


Red, White & Blue

3/4 cup unsweetened plant milk
1/2 cup whole grain teff
1/2 cup filtered water
1 tbs maple syrup

6 raw pecans/walnuts
1 tbs raw hemp hearts
1 med banana, sliced
4 strawberries, sliced
10 blueberries

Follow the above instructions, using your brain to make the necessary changes/additions ;)

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Spelt Berry Salad (Vegan, oil free, raw option)

I made this salad for a party today and it was a big hit with even some picky eaters. I lucked out!

Serves: 3 | Time: 10 min

2.25 cups sprouted spelt berries

2/3 cup chopped pecans/walnuts

1/2 cup dried cherries

1/4 cup 100% juice*

1/2 large apple, diced

2 celery stalks, sliced

3 tbs red wine vinegar

Salt & pepper, to taste

* I used a cherry and apple juice mix

Wash and soak 1.75 cups of spelt berries. Drain and let sit on the counter under a cloth for 36 hours, with one to two rinses. If you would like to eat these raw, I would recommend sprouting them for at least 48 hours (with an additional rinse).

Add to a pot with 4 cups of vegetable broth. Bring to a boil and then simmer for 55 minutes. Drain off any excess liquid and add the grains to a bowl. Add the fruit juice and vinegar, then chill the grains in the fridge (or bring to room temperature).

Chop all the ingredients. Add to a serving bowl with the cooled grains and dried cherries (sub chopped dates, if you prefer). Toss.

Add a crack of pepper and salt. Also pairs well with this feta cheese but I'm too lazy.

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Veatballs + Corn Spaghetti Review (GF Vegan, soy free, oil free)

These Italian style veatballs pair well with various sauces and are simple to make. Plus they're packed with nutrients! I hope you enjoy them as much as my family did :)

Prep: 30 min | Cook: 45 min | Makes: 14 veatballs

1 cup cooked black rice

1/2 cup cooked millet

1/4 cup gf rolled oats

1/3 cup chopped pecans*

1/4 cup organic corn meal**

1 heaping tsp Italian seasoning

1 tsp garlic powder

1 tsp onion powder

1/2 tsp sweet paprika

1/4 tsp mustard powder

1/4 tsp ground cumin

1/4 tsp black pepper

1/4 tsp sea salt

2 tbs vegan cheese

2 tbs fresh lemon juice

2 tbs pure maple syrup

1 tbs + 1 tsp tamari***

1 tbs veggie broth

* If you have a nut allergy, you can use 1/3 cup of sunflower seeds instead.

** If you don't have corn meal, you can use brown rice or chickpea flour. Any flour works if you're not gf!

*** I buy low sodium Tamari because it's GF, but you can use soy sauce if you don't mind, or make your own vegan version of this sauce.

Cook your rice and millet, if you don't have day old grains in the fridge. In a pot, add all of your ingredients except the maple syrup, vegan cheese, and corn meal. Stir over a medium-low heat for 5 minutes until the spices are well combined.

Preheat your oven to 400F. Add the heated mixture to a large food processor, then sprinkle in the corn meal and vegan cheese. Pulse blend a few times. On a low speed, turn the machine on as you pour in the maple syrup. Don't overmix - you should be able to tell when it is beginning to come together.

Line a medium-sized baking sheet with a Silpat mat. Remove the blade from your food processor and get a spatula ready. Spray your hands lightly with water and begin to form your meatballs. They should be about 1.5-2 inches in diameter. If they are too small, they will not stay as moist.

Bake for 15 minutes, turning halfway through if you desire a more even browning (they will cook through either way). Turn off the oven and crack the door, letting the balls rest for 10 minutes. This is the perfect time to cook your spaghetti!

I recently bought 10 pounds of Heartland GF spaghetti and am very impressed by the texture. Most gluten free pastas stick together or fall apart, but this one cooked up very nicely and tasted good too.

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Creamy Basil Spaghetti Squash Sauce (GF Vegan)

Serves: 3 | Time: 50 minutes

1 large Spaghetti Squash

1 can Great Northern Beans

2 heaping tsp Tomato Paste

1 heaping tsp raw Tahini

3 tbs filtered Water

6-8 small Basil leaves

1/2 tsp Garlic Powder

1/2 tsp Onion Powder

1/4 tsp Black Pepper
1/4 tsp Paprika

Basil to garnish

Preheat the oven to 375F. Cut the squash in half and remove the seeds. Place the squash face-side down in a large glass dish with enough water to cover the bottom. Bake 40-45 minutes or until soft. Test with a fork after 35 minutes.

Scoop the squash out of the skin and add to a powerful blender or food processor (you may need to do two batches). Blend until smooth, using the water to help, and a tamping rod.

Drain and rinse the beans. Add them to your squash puree with the tahini and blend until smooth.
Add the spices and herbs and pulse a few times.
Ladle onto meatless balls, gnocchi, veggies, lentil-loaf and more! It also makes for an amazing soup as is. Serve with ribbons of basil for extra flavor :)

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10 Minute Mediterranean Salad (HCLF Vegan)

Serves: 1-2 | Time: 10 minutes

1 cup Israeli Couscous
1.25 cups Veggie Broth
1 tbs chopped Basil
1/2 tsp Turmeric
1/2 tsp Cumin

3 cups chopped Kale Salad Mix*
1 cup precooked Blackeyed Peas
1 cup frozen Peas & Carrots
1 tbs natural Peanut Butter**
1 tbs fresh Lemon Juice
1-2 tbs filtered Water
1 tsp Red Curry Paste

* I buy this from Costco. Trader Joe's also sells an identical product called Cruciferous Crunch Collection
** Make sure the only ingredient is peanuts

In a small to medium-sized pot, add your veggie broth and spices. Cover and set on high heat to boil. Meanwhile, chop your basil. When the water is boiling, add your couscous and basil. Stir and turn heat to low. Cover and let simmer for 8-10 minutes (until water is absorbed).
Meanwhile, in a medium pot or large saucepan add the frozen peas and carrots (can be thawed/defrosted first, but you will need to add a little more water if you do this). Cook, covered, for 5-8 minutes on medium.
Meanwhile, grab a small bowl and whisk together the peanut butter, lemon juice, red curry paste and water. Stir this sauce into the vegetable mix. Add your beans in the last few minutes of cooking.
In a large serving bowl, spoon the spiced couscous and top with the veggie mixture. Enjoy :)

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Roasted Red Pepper Kale Chips (GF Vegan, Low-fat)

Serves: 2 | Cook Time: 45 minutes

Roasted Red Pepper Hummus:
1/2 cup dry Chickpeas
1/2 red Bell Pepper
1 tbs Lemon Juice
1 tsp ground Cumin
1/2 tsp Coriander
1/2 tsp Paprika
1/4 tsp Cayenne
Salt & pepper (optional)

Soak your chickpeas for 8 hours minimum. Drain and rinse. Preheat oven to 400F.
In a small pot, boil the chickpeas uncovered for 25 minutes or until soft. Meanwhile, roast your pepper for the same time.
Drain the chickpeas. Blend while still hot in a food processor with your lemon juice and spices until smooth. Add your pepper and pulse blend.


Kale Chips:
1/2 pound Kale (250g)
3 tbs Red Pepper Hummus*
1 Lemon, Fresh Squeezed Juice
1 tbs Nutritional Yeast
1/2 tsp Cayenne
1/2 tsp Paprika
3 tbs Water

*If you would prefer to simplify things, you can buy roasted red pepper hummus but I can never find one that is oil-free and low-sodium in stores.

Preheat oven to 400F. In a large mixing bowl, add your kale and massage for one minute. Mix your hummus, water and lemon juice. Pour it over the kale and toss, then sprinkle on your spices while mixing.
Spread onto two baking sheets lined with aluminum foil or non-stick covering (Silpat, baking paper, etc). Make sure they do not overlap. Bake for 20 minutes and keep an eye on your chips; they can burn easily but they are so worth the effort.
When done, most will slide of the tray but some may need a spatula. They will be cool enough to eat immediately. Enjoy! :)

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Creamy Cool Cucumber Coconut Lime Soup with Zoodles (Raw GF Vegan)

1 large Cucumber (350g)
1 small Zucchini (300g)
4 tbs Coconut Creme
OR 1 ripe Avocado
1-2 sprigs of Mint
1/2 tsp of Cumin
Dash of Pink Salt
Juice of 1 large Lime
1 Garlic clove (optional)*
Water to desired consistency

* I wouldn't recommend raw garlic because it is so powerful but if you're a fan then go for it

Wash and peel, if desired, your cucumber. Chop three slices and add the rest to your blender. Wash and peel your zucchini. Spiralize half and add the rest to your blender.
Add to your blender the lime juice, water (start with 1/2 a cup), and avocado or coconut creme. Blend on high.
Add herbs and spices, plus more water if desired. Pulse a few times.
In a bowl, add your zucchini spirals. Pour the soup over. Top with cucumber slices.
Enjoy! :)

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