Double Chocolate Muffin Tops (GF Vegan, oil-free, refined sugar free)

My mom told me she was craving chocolate so I decided to indulge her with a delicious yet nutrient-dense dessert. These muffin tops are allergy-friendly, fudge-y, and have a light molasses flavor. These beat Vita Tops any day! They're even picky 3-year-old approved ;)

Double Chocolate Muffin Tops (GF Vegan, oil-free, refined sugar free)

Yields: 12 | Time: 1 hour

Dry:

3/4 cup oat flour

3/4 cup almond flour

1/4 cup cocoa powder

2 tsp baking powder

1/2 tsp cinnamon

1/2 tsp pink salt

Wet:

1 cup date paste (7 large medjools *175g* and 1/4 cup+ water)

1 flax egg (1 heaping tbs golden flaxmeal + 3 tbs water)

1/4 cup blackstrap molasses*

1/2 cup plain applesauce

1/4 cup plain plant milk

2 tbs coconut sugar
1 tsp vanilla extract

1/4 cup chocolate chunks**

* If you don't like the taste of molasses, date syrup is a nutritious alternative

** I recommend Enjoy Life brand

Mix the flaxmeal and water in a small bowl. Add the dates to a small bowl of water to soak. Wait 10 minutes.

Preheat oven to 350F/177C.

Pit the dates and add to a small food processor with water. Blend until smooth.

Sift all the dry ingredients into a mixing bowl.

In another bowl, mix all the wet ingredients gently with a spoon.

Pour in half of the dry ingredients, fold, pour in the rest and fold again until incorporated.

Add a tablespoon of batter into each muffin mold (use a silicone tin so there's no sticking).

Add six chocolate chunks to each muffin and top with the remaining batter.

Bake for 26-28 minutes depending on how fudge-y you want them.

Remove from the oven and let cool/rest for 20 minutes.

Squeeze the molds gently from underneath before popping the muffins out.

Serve with a tall glass of cold plant milk!

Enjoy :)

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Nutrition facts (per muffin):

Calories: 160

Fat: 5.8

Sat: .5g

Protein: 3.5g

Carbs: 26g
  Fiber: 4g

Manganese 29% DV
Magnesium 12% DV

Potassium 14% DV

Copper 14% DV
Calcium 9% DV

Iron 12% DV
Selenium 5% DV

Update: Since these were such a big hit I decided to make them again but I realized halfway through I was out of dairy-free baking chips. Using my quick thinking I threw in some peanuts instead and they were fab! Good for those lovers of chocolate and peanut flavors together - but who isn't?

Carrot Cake/Banana Bread Fusion! (GF Vegan, oil free, refined sugar free)

Carrot Cake Batter

90g large carrots
60g medjool dates
3 large ripe bananas
1 tbs ceylon cinnamon
1 tsp vanilla powder/extract

Soak your dates for 5 minutes while peeling the bananas and carrots. In a food processor, blitz the carrots to a fine mince. Pit the dates and add to the food processor with your bananas, cinnamon, vanilla, and blend until smooth. You can easily make this a smoothie by adding some coconut water, orange juice, water, or non-dairy milk.


Carrot Cake/Banana Bread Baby
Serves: 2-4 | Time: 1 hour

2 cups Carrot Cake Batter
1 cup gluten-free flour*
1/4 cup organic raisins
1.5 tsp raw coconut sugar
1.5 tsp baking powder
1 tsp baking soda
1/3 cup water

* I used oat flour but brown rice also works well

Preheat your oven to 375F.
In a small mixing bowl, mix the dry ingredients. Scoop up two cups of the batter with a measuring cup and mix it in with a fork.
Add your water and fold into the batter until the consistency is cake-like.
Add half of your batter to an un-greased 8x8 ceramic or glass dish lined with parchment/baking paper. Sprinkle the raisins in. Add the rest of the batter and smooth with a spatula if necessary.
Sprinkle the coconut sugar on top. Place in the oven and bake for 45 minutes. Turn off the heat, crack the door, and let cool before cutting.
It is normal for the cake to be somewhat moist and dense, which is typical of a banana bread.

Enjoy :)

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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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BBQ Sauce and Two Stellar BBQ Recipes (GF, low fat)

This BBQ sauce is a healthier alternative to store bought ones out there, it's easy to whip up, and it is also guaranteed to be vegan. It can be enjoyed on burgers, for dipping, and much more.

For the sauce, you'll need:

1 can (6 oz) tomato paste

3/4 cup of filtered water

3 tbs raw coconut sugar

1 tbs Worcestershire sauce*

2 tsp apple cider vinegar

1 tsp thai red chili sauce

1/2 tsp garam masala

1/2 tsp onion powder
1/2 tsp garlic powder

3 drops liquid smoke

* I buy this vegan one but there are also options on Amazon

Combine all the ingredients in a medium-sized pot and whisk. Cover and turn heat to medium low, simmer for 10 minutes, stirring occasionally. The sauce will thicken over time.

Sloppy Joes

Serves: 2-3 | Time: 30-45 min

To make the sloppy joes you'll need to freeze a package of firm tofu overnight. Let it thaw during the day and then cut open the package. Drain over the sink, squeezing out as much moisture as you can. The tofu will be very spongy and the water should come out readily (no need to press). You can use a sieve to catch any crumbles.

Over a pot, tear the block of tofu into bite-sized pieces, almost like scrambled eggs. If the middle is still frozen then microwave for 30 seconds.

Pour the sauce over the tofu and stir gently until well coated. Let sit for 15-30 minutes to marinade.

Turn heat to medium and cook for 15 minutes, stirring occasionally.
Serve on warm Ezekiel english muffins or homemade buns with lettuce, pickles, and cheese.

Hawaiian BBQ Pizza

Makes: 16" pizza | Time: 2 hours

For this pizza, I made the BBQ sauce above, the only difference being I replaced the water with pineapple juice. As for a base, I used Bob's Redmill GF Pizza Crust. However, you can use whichever recipe you like for pizza dough.

Toppings:

1/3 cup baby bella 'shrooms, sliced

3 roasted sweet peppers, sliced

1/2 vidalia onion, thinly sliced
1-2 green chilies, coined

1/2 cup pineapple tidbits
1/4 cup cilantro (optional)
1/4 cup water (or more)
1 tbs raw coconut sugar
1 tsp garlic powder

Chop all of your toppings. After you prepare the dough, bake it on a pizza pan for 10 minutes at 425F.
In a large, non-stick skillet over a medium heat add the onions. Cover and cook for 5 minutes. Add some water if things are looking dry. Sprinkle the coconut sugar on top and stir. Cook for a few more minutes.
Top the pizza with BBQ sauce and caramelized onions. If using cilantro, sprinkle it onto the sauce. Add the green chilies, sweet peppers, and pineapple.
To your pan, add the mushrooms with the remaining water and garlic powder. Cover and cook for 5 minutes. Sauté for a few minutes, stirring regularly, as the mushrooms begin to brown. Add to the pizza.
Bake the pizza for 25 minutes. To add a nice golden color, finish it off with the broiler.

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Homemade Pita Bread

Homemade Pita Bread

Yields: 6 pitas | Total time: 2h 10m

Ingredients:
1 cup warm water
2.5 tsp pizza or active dry yeast
1.25 cups all-purpose unbleached flour

1.5 cups whole wheat or bread flour

1 tsp fine sea salt

1 tsp raw cane sugar

2 tsp dried Italian herbs
2 tsp EVOO (optional)

Equipment:

Mixing bowl

Rolling pin

Clean board

Shallow bowl

Silicone tongs

Baking sheet or stone

Instructions:

In a glass measuring cup, add one cup of warm water and 2.5 tsp of yeast. Stir and let rest for 5 minutes.

In a mixing bowl, add your flours, herbs, sugar and spice. Make a well in the middle.

Pour the yeasty water into the mixing bowl and stir with an oiled wooden spoon. A shaggy dough will form.

Turn out onto a clean board and oil your hands. Knead the dough for 5 minutes. It will come together very nicely.

Transform to an oiled bowl and cover with a cloth. Place in a warm oven or spot for 1.5 hours.

When risen, set your oven to 450F. Add a rectangular pizza stone beforehand, if using, otherwise wait to use a baking sheet.

On a lightly floured surface, turn out your dough and knead a few times. Tear the dough into six even pieces and roll quickly into balls. Sprinkle a little all-purpose flour into your shallow bowl. Flatten each ball slightly and dip both sides into the flour.

Use a rolling pin to make six 8-inch circle about 1/3 inch thick. It is possible to cook some while rolling the rest. Bake two at a time for 3.5 minutes on a hot pizza stone (or baking tray). There is no need to flip. It's awesome to watch them puff up!

I have a gas stove, so as they came out, I held them over the flame for 15-30 seconds on each side to get a nice color. Store them in a tortilla basket or pot so they stay warm as the rest cook.

Serve with baba ganoush and hummus or stuff with Israeli salad and couscous. There are many ways to enjoy these simple, delicious pita breads!

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Foolproof Coconut Rice (GF Vegan)

I'm one of those people that loves a plain bowl of basmati rice, but my parents really enjoy when it's flavored so I made this recipe with some leftover coconut milk. It was a hit!

If you want less starchy or non-sticky rice, the technique used here will produce perfectly separate rice grains.

Let's dive in with love!

Serves: 2-3 | Time: 45 minutes

1 cup Basmati Rice
1 cup Coconut Milk
3/4 cup Veggie Broth
1.5 tsp Coconut Sugar
Dash Cayenne (optional)

In a pot, add the coconut milk and veggie broth. Light or full fat coconut milk should work for this recipe.
Rinse and scrub your rice in warm water for a minute or two. Strain and shake off excess water. Add to the pot, stir and let soak for 20 minutes.
Stir your sugar and spice into the rice. Turn the heat to high and bring to a simmer (cover to quicken this process). When simmering, turn the heat to low and simmer for 15 minutes.
After 15 minutes, turn off the heat and let the rice sit for 10 minutes. Do NOT remove the lid. The steam will finish cooking your rice and make it super fluffy.
After 10 minutes, remove the lid and stir your rice. Holy cow! The coconut milk makes it almost "buttery."

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5 Minute Summer Salad (GF Vegan, Raw option)

It's 95F today and I don't want to cook! Need something refreshing, but not too low calorie? This recipe is sure to please.

Serves: 1-2 | Time: 5 minutes

2 cups White Beans*
3 large Carrots
2 Gala Apples
1 hefty Cucumber
1/4 cup homemade Salsa
1 tbs Sunflower Seeds (optional)

* I buy dried beans in bulk and make big batches every weekend. Rinse canned beans well, if using.

Finely chop your fruits and vegetables. Add to a large serving bowl, then stir in the beans and salsa. Top with sunflower and fresh herbs, if desired. To keep it raw, swap the beans for sprouts.
Enjoy :)

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Farmer's market cucumbers until mine grow

As you can see, I am very patient when it comes to finely dicing things...

Peach Banana Bliss Soft Serve (Raw Vegan)

Serves: 1-2

5 frozen Bananas
2 ripe Peaches
1 cup Water

You can omit the water if you have a Vitamix or want a thicker blend but I found it helpful when blending the peaches. You want to make sure to blend the peaches prior to adding the bananas so that the peel gets shredded.
Make sure your bananas are spotty before you freeze them! Mine were ultra ripe and sweet. I broke them into chunks and froze them for about 20 hours. You can let them defrost for an hour if your blender isn't that strong, but then it might get a little too soft.
Make sure your peaches are soft and juicy! Mine were fresh and room temperature.
This will give you good vibes all day!
Enjoy :)

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Majestic Banana Rice Pudding (GF Vegan)

Serves: 2 | Active time: 15 min | Total time: 30 min

1 cup Thai Purple Sticky Rice

1 cup plain Rice or Almond Milk

2 tbs of light amber Maple Syrup

2 spotty medium-sized Bananas

1 tbs Coconut Creme (optional)

1 tsp alcohol-free Vanilla Extract

2 tsp ground Ceylon Cinnamon

Pinch of Himalayan Pink Salt

Grab a medium-sized pot and add just under two cups of water. Rinse your rice and pour into the pot. Bring to a boil with high heat and then simmer for 20 minutes with the cover on.

- dance break -

Check your rice. When stirred, it should stick to the spoon and seem to clump up. Now add in the coconut creme, maple syrup, and vanilla extract.

- karaoke anyone? -

Blend one banana with the non-dairy milk. Add to your rice and then sprinkle in the cinnamon.

Stir or let thicken for 5 minutes. Meanwhile, chop your second banana.

- excited hop -

Grab a serving bowl and ladle in your rice pudding. Top with sliced bananas. Sprinkle on organic raisins or extra cinnamon, if desired.

Enjoy! :)

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Ruby Revelation Smoothie & Healthy Snacks (V, GF, Low-fat)

Ring in the new year with this superb smoothie and some yummy snacks!

Ruby Revelation | Serves: 1

13 oz Orange Juice

415g frozen Strawberries

90g frozen Blackberries
1 large spotty Banana
1 fresh Mango (300g)

Add everything to your blender and mix. Add more or less liquid to desired consistency. Enjoy :)
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Kickin' Potato Wedges | Serves: 1-2 | Total Time: 45 minutes

4 medium Gold Potatoes

1/2 tsp Cumin powder

1/2 tsp Onion powder

1/2 tsp Garlic powder

1/4 tsp Cayenne

Rinse and scrub potatoes. Cut in half lengthwise. Cut in half once more. Then turn on side and cut down along the potato to create wedges. Repeat for all potatoes.

Fill two small ramekins with water and put them in different racks within the oven. Preheat oven to 425F.

In two non-stick baking sheets add your potatoes and sprinkle with spices. Bake for 35 minutes.

Mix equal parts Ketchup and Sriracha for a quick and kickin' dip!

Enjoy :)

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Zesty Zucchini Chips | Serves: 1 | Total Time: 25 minutes

2 small Zucchini, peeled
1/2 tsp Ground Cumin
1/2 tsp Chili Powder
1/4 tsp Garlic Powder

Preheat oven to 430F
Wash and roughly peel zucchini. Thinly slice with a sharp paring knife or mandolin. Pat dry with a clean tea towel.
Line two baking sheets with parchment paper. Place your zucchini in rows and sprinkle with spices.
Bake for 18 minutes. Peel off tray and serve immediately. Enjoy :)

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Veggie Supreme Pizza (Vegan, GF-option, Low-fat, Low-Sodium)

A supremely stacked pizza for one or two tummies!

Prep time: 1h 15 minutes | Cook time: 25 minutes

Dough:

3 cups of Flour

1 packet of Active Dry Yeast

1 tbs of Coconut Sugar

1.25 cups of warm Water

Optional add-ins:

1 tbs minced dry onion

1 tbs dried Italian herbs

Toppings:

1 medium-sized can of Tomato paste

1 small Onion, chopped

2 cloves of Garlic, minced
1 stalk of Celery, chopped

1 small Zucchini, sliced

1 large Carrot, diced
1 Apple, chopped

1 ear of Sweet Corn
Handful of Mushrooms
Handful of Grape Tomatoes
1/4 head of Cauliflower
1/4 head of Broccoli
1/2 Avocado, mashed
10 sprigs of Cilantro

1 tsp of Cumin powder

1/4 tsp of Cayenne

To make the pizza dough I mixed equal amounts of corn, white wheat, and bread flour in a mixing bowl. In a measuring cup I added warm water, then stirred in the sugar and yeast. Let it activate for 5 minutes until foamy. Make a well in the flour bowl and pour in the liquid mixture. Combine by stirring with a wooden spoon. Oil your hands and knead for about 5 minutes. Return to bowl and cover with a wet tea towel in a warm place and let rise for 1 hour minimum.

Preheat oven to 400F. Punch down your dough and knead it a few more times. Toss the dough to stretch it, then roll it out with a pin. This may require a light dusting of flour. Sprinkle corn meal onto a pizza stone and finish shaping your pizza dough. Place in oven for 10 minutes to partially bake.

Meanwhile, in a small pan, mix your tomato paste with water to desired consistency. Add cumin, cayenne, and half your cilantro. Stir occasionally over a medium heat. Add your minced garlic and half the chopped onions to your sauce. While this warms, wash and chop your toppings. I used whatever I had in the fridge. Use as many or as little of your favorite veggies, but if you come for dinner here you have to go big or go home ;)

Remove the pizza base from the oven. Mash your avocado and smear it on the pizza, then cover it with sauce. Sprinkle on onion, apple, corn, mushrooms, and cilantro. Then add your carrot, zucchini, tomatoes, cauliflower and broccoli. Stack it high!

Return to oven for 15-25 minutes. The cooking time depends on how firm or soft you like your veggies. I love a nice crunch but some people prefer softer vegetables. One easy way to achieve this is to pre-cook them in a microwave or sauté pan, but who has time for that? :P

Let cool for 5 minutes, slice, and serve :)

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Here are photos from the first time I made this pizza. I have since perfected/updated the above recipe for maximum enjoyment and simplicity!

Oatmeal Raisin & Apple Date Cookies (Vegan, Fat-free)

Warm your home with these delicious seasonal cookies!

Yields: 12-24 cookies | Cook time: 10-12 minutes

Oatmeal Raisin
1 cup regular or instant oats
1 cup white whole wheat flour
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 cup golden raisins
1/2 teaspoon pure vanilla
1/2 cup pure maple syrup
1 small spotty banana, mashed
1/2 teaspoon fresh lemon juice

2 tbs coconut sugar (optional)

Apple Date

1 cup instant oats

1 cup wheat flour

1/2 tsp baking soda

1/2 tsp baking powder

1 tsp cinnamon

1/4 tsp nutmeg

3/4 tsp pure vanilla

1/8 cup chopped dates

3/4 cup finely chopped apple
1/4 cup pure maple syrup

1/2 cup apple sauce

3/4 tsp lemon juice

Preheat oven to 375F.
Mix the oats, flour, baking soda, baking powder, nutmeg and cinnamon in a medium mixing bowl with a fork. Add the raisins or apples and dates.
Add maple syrup, vanilla, mashed banana or apple sauce, and lemon juice. Mix by spoon or hand.
Use a large spoon to drop cookie dough onto a baking sheet lined with a silicon mat. Flatten each cookie slightly with your hand or back of the spoon.
Bake for 10-12 minutes or until lightly golden. Cool for a few minutes on a wire rack before serving.

These cookies are soft and chewy, fresh from the oven and on the second day :)

Nutrition (per cookie): 80 calories, 0g total fat, 21g carbs (3g fiber, 8g sugar), 2g protein, 108mg potassium, 15mg sodium

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Unconventional Rice Pudding (V, Allergen-free)

Here is an example of a cooked dinner on the Raw till 4 (80/10/10) lifestyle. I eat all this. But if you can't go big, you can share ;)

Serves: 1-3 | Time: 40 minutes

1 cup dry basmati or jasmine rice
1 cup light vanilla almond milk
1/2 cup golden raisins, soaked
1.5 limes, squeezed of juice
4 tsp ground cinnamon
2 tsp ground turmeric
2 tsp maple syrup

Rinse and soak rice for 30 minutes. Drain. Bring lots of water to boil in a pot (I eyeballed how much liquid because I do this a lot). Add turmeric and lime juice.
Add rice and boil for 6 minutes, uncovered, stirring occasionally. Meanwhile, soak your raisins. Drain rice and raisins. Return to pot, on lowest heat, and add milk. Stir in cinnamon. Add your maple syrup.
You can leave it milky or let the rice absorb it.

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:)

Raw Fruit Wraps (Vegan, Allergen-free)

Bananza
       Yields: 4 tacos | Serves: 1 | Time: 10 minutes
1 head of romaine
2-3 spotty bananas
8 medjool dates, soaked
1-2 oranges, juiced

Apple Pie
       Yields: 10+ tacos | Serves: 1-2 | Time 15 minutes
1 head of romaine
10 deglet noor dates, soaked
5 apples, small or medium
1 tbs cinnamon, or more
1-2 oranges, juiced

Sauce:
Soak your dates in enough water to cover for 1-8 hours. Drain and reserve water if desired.
Squeeze the juice of one orange. Add to a food processor or blender.
Remove and rinse the outer romaine leaves. Dry and lay on a tray. You may need to break the spine of the leaf so it lays flat, and chop off the ends if they are rusty.
Add your dates to the food processor and puree or liquify. If you want the sauce thinner, add the juice of another orange.

Filling:
Bananza: Cut bananas in half lengthwise. You can do this while in the peel, half peeled, or peeled. You can also cut the banana into coins. Each leaf needs about 1/2 a banana. Drizzle with date sauce generously, and keep more for dipping.
Apple pie: Wash your apples (soak in water and vinegar for 20 minutes) and core them. I like to leave the peel on. I use honeycrisp or gala because they are crunchy and sweet. You can try a green apple or your favorite. Add cinnamon to your sauce and mix in the blender. Dice apples to about 1/4 inch. In a mixing bowl, add half your apples and half your sauce. Stir, then add the rest. Spoon onto leaves.

Hold like a taco, munch, and enjoy :)

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