Healthy Baking Tips

Here are some tips for baking with healthy alternatives

Apple Cranberry Bars

A nice addition to your holiday baking, this twist on date squares uses an apple/cranberry compote as the filling.

What you need:

3 apples peeled and chopped

1 cup frozen cranberries

1/4 cup of water

1 1/2 whole wheat flour

3/4 coconut palm sugar

3/4 cup vegan margarine

1/2 cup oats

In a medium saucepan combine the apples and cranberries with the water, simmer on medium high heat until the fruit is tender and a bit mushy to make a compote.

In a large mixing bowl combine all other ingredients to form a crumbly mixture.

 In a greased 9x9 pan press half the mixture, top with the compote and crumble the remaining mixture over to.  Bake at 350 for about 35 minutes until the top us browning.  Let cool and cut into bars.  Enjoy!

Coconut Flour Chocolate Chip Cookies

These Cookies are a very yummy gluten free cookie.  I use coconut palm sugar to make them diabetic as well.  Using mini chocolate chip allows you to make them small bite size cookies.

What you need:

1/2 cup melted coconut oil or margarine or butter

3/4 cup coconut palm sugar

2 eggs

3/4 cup coconut flour

1/2 tsp baking soda

Pinch of salt

1 cup mini chocolate chips

In a large mixing bowl or stand mixer, cream together oil and sugar, beat in eggs.   Gradually add coconut flour, baking soda and salt when it is blended together add chocolate chips and mix to combine.  Drop by tsp full onto a cookie sheet and press flat.  Bake for 10-12 minutes at 375.

Apple Crisp Cookies

This is my attempt at making one of my favorite desserts, Apple Crisp, portable.  These cookies are vegan, diabetic and candida friendly.   Apple Crisp cookies go really well into lunch boxes and are also a great after school snack.

  

What you need:

2/3 cup vegan margarine

2 Cup quick oats

1 cup coconut palm sugar

1/2 cup applesauce

1 cup whole wheat flour

2 tsp baking powder

1 tsp baking soda

A pinch of sea salt

1 tsp vanilla extract

1 tsp cinnamon 

Three medium apples peeled, cored and chopped

In a large mixing bowl or stand mixer, combine ingredients in order given.  Spoon by tablespoonful onto a cookie sheet and press down slightly.  Bake at 350 for 12-15 minutes until they begin to brown on top.  Let cool on a wire rack and enjoy.  This recipe makes about 2.5 dozen.  They freeze well and can be kept in a sealed container for about 4 days.

Healthy Heath Alternative Baked Goods taking orders for Christmas Baking

Santa was visiting Toronto Today which means it's time to start thinking about Holiday goodies.  Have a specialized diet?  Healthy Heath Alternative Baked Goods can help you enjoy all the treats that come with the holidays without varying from your diet.

Some Examples:

Gluten Free Shortbread, Gingerbread and Sugar Cookies

Sugar Free Shortbread, Gingerbread and Sugar Cookies

Vegan Gingerbread and Sugar Cookies

Vegan and sugar free Biscotti in a variety of flavors



Looking for an easy Christmas morning?

I make a variety of muffins, loaves and scones all can be made sugar free, vegan and/or gluten free.

Don't forget cakes, cupcakes and cake pops

Lazy Cabbage Rolls with extra veggies

IThe lazy part, no rolling!  Cooked chopped cabbage mixed with the filling makes this traditional comfort food way less time consuming.

What you need:

1 pkg ground beef, chicken or turkey

1/2 head of cabbage boiled and chopped

2 cups cooked brown rice or quinoa 

1 can diced tomatoes drained

1 can tomato paste

1/2 onion diced

1 shredded carrot

1/2 shredded zucchini 

Salt and pepper to taste

1-2 tsp oregano

1 tbs basil 

In a large skillet brown the meat with the onion.  Once browned, drain and add shredded veggies.  Turn down heat. Add tomatoes and tomato paste.  Mix together add salt pepper, basil and oregano.  Stir in rice or quinoa then add cabbage.  Serve with sour cream if you like and enjoy!

Overnight Quinoa and Oats

This makes for a super easy, very nutritious breakfast.  Vegan, candida friendly, diabetic.  It is very adaptable too.  

What you need:

2 cups cooked Quinoa

2 cups quick oats

1 can coconut milk

1/2 cup of milk (I used rice but could use almond, soy or cows milk

1/ cup shredded unsweetened coconut

1 tsp cinnamon 

1 tbs maple syrup

About 2 cups of fruit ( I used a frozen mix of peaches, mango and strawberries). Could use canned fruit cocktail or raisins and nuts, the possibilities are endless)

In a large mixing bowl, combine all ingredients.  Cover and place in the fridge over night.  In the morning, serve cold from the fridge or warmed in the microwave.  Eat as is or add some more liquid.  This also travels well if you don't have time to eat until you get to work.

Gluten Free, Vegan Chocolate Cake

Ok, vegan and Gluten Free, it can be yummy.  This recipe is adapted from the recipe for Depression Cake.  I use coconut Palm sugar to make it diabetic as well, it's win, win , win!  And you mix it in the baking pan so there is not much mess!

What you need

1 1/4 cup gluten free pancake mix (try and use a low sodium one or it can taste a bit salty)

1/2 cup cocoa

3/4 - 1 cup coconut palm sugar 

1 tsp baking powder

1 tsp baking soda 

1 cup liquid ( rice milk, almond milk, soy milk, cold coffee or apple juice)

1/3 cup vegetable oil

1/4 cup vinegar

1 tsp vanilla extract 

Preheat oven to 350.  In a baking pan (9" round or 9x9 square). Add pancake batter, cocoa and sugar, stir to combine. In small bowl combine oil, vinegar and vanilla extract.  Add liquid (I used rice milk) to dry in greediness and stir just to combine.  Make a small well in centre, add baking powder and baking soda to the well, pour wet ingredients into the well and stir quickly to mix until there are no large lumps.  Put in the oven and bake for approx 30 min or until a toothpick inserted in the centre comes out clean.

Vegan oatmeal cookies with raisins and chocolate chips

These are yummy and nutritious.  They have no processed sugar so they are diabetic and candida friendly.  They can be made gluten free with flour substitution

What you need:

1 Cup quick oats

3/4 cup flour

2 tsp baking powder

1 tsp baking soda

1/3 cup maple syrup or agave nectar

A pinch of sea salt

1/2 cup liquid coconut oil (heat it to liquid form

1 tsp vanilla extract

1 tsp molasses

1/4 cup raisins

1/4 cup chocolate chips

Combine all ingredients drop by tbs full onto cookie sheet and bake at 350 for 8-10 minutes.

"Shepherd's Pie". With ground turkey and cauliflower mash

I twist on Shepherd's Pie, a healthier version of the traditional comfort food.  Using ground turkey with some fresh shredded and frozen veggies topped off with cauliflower purée.

What you need:

1 pkg ground turkey (or chicken)

1/4 cup finely chopped onion

1 cup shredded carrot

1 cup shredded zucchini 

1 cup water

1-2 tbs Worcester sauce

1-2 tbs flour or 1-2 tsp cornstarch

Salt and pepper to taste

1 head of cauliflower

1-2 tbs margarine (vegan margarine or olive oil)

1 cup frozen peas

1 cup frozen corn

In a large skillet over medium high heat brown the turkey with the onion.  When the turkey is almost completely browned add in the grated carrot and zucchini. 

While you are browning the turkey chop the cauliflower into florets and boil in a large sauce pan until tender.  Once it is tender drain the water add margarine, salt and pepper and purée using an immersion blender or transfer to a food processor.

When the turkey is browned and carrot and zucchini are added put the mixture into a casserole dish, add frozen peas and corn and set aside.  Leave the skillet on the stove over medium/high heat and add water and Worcester sauce.  Bring to a boil then add flour or cornstarch until desired thickness is reached.  Add salt and pepper and pour over turkey mixture in the casserole dish.  Top with cauliflower purée and bake in the overnight at 350 for about half an hour or until top begins to brown.

Enjoy!

Squash and Chickpea Slow-cooker Currie

A delisious slow-cooker meal ideal for cool fall evenings.  It's vegan and the left overs are school safe.

This recipe makes more than enough for two meals for my family if four do, freeze half for an easy meal down the road.

What you need:

2 tbs fresh minced ginger

2 tbs minced onion

1 tbs minced garlic

1-2 tbs olive oil

3-4 tbs curry powder

2 cups peeled chopped potatoes

1 can chickpeas drained and rinsed

1/2 a butternut or 1 whole acorn or peppercorn squash peeled and chopped

1 can coconut milk

1 cup vegetable stick or water

1/4-1/2 cup soy but butter

Salt and pepper to taste 

1 cup frozen peas

2 cups chopped kale or spinach 

1/2 cup fresh chopped coriander

In a small fry pan over medium heat heat olive oil, add ginger, onion and garlic and heat until the onion begins to brown, about 5-7 minutes.  Remove from heat.

Combine potatoes, chickpeas, squash, coconut milk, vegetable stock, soy butter,curry powder, salt, pepper and heated ginger, onion and garlic in the slow cooker.  Stir to combine and cook on low for at least 4/6 hours.  15 minutes before serving add kale, peas and coriander.  Serve over rice or quinoa.  Enjoy!

Today's Snack Bars- whatever's in the cupboard camping bars

Yay!!  Fall camping!  This is our healthy camping snack bar made from what we had in the cupboard today.

What you need:

1/3 cup brown rice syrup

2 tbs sunflower seed butter

1tsp maple syrup

2 cups Rice Krispies

1 Quaker Whole Wheat Muffet crushed

1/2 Quick oats

1/2 cup sunflower seeds

A large handful of raisins

A large handful dried cranberries

A large handful chocolate chips

In a small sauce pan over medium low heat combine brown rice syrup, sunflower seed butter and Mae syrup.  Stir together until it is well combined and smooth the turn off heat and keep until other ingredients are mixed.

In a large mixing bowl combine all dry ingredients.  Pour heated mixture over dry Ingredients and still well to combine.

Line a large cake pan with wax paper, pour mixture in press down so that it goes I to all the corners and is pressed together.  Refridurate for at least an hour, cut into bars and stir in an air tight container.  

Carrot Ginger Soup

This a delicious fall meal.  Warm and soothing.  It is vegan and it is simple and quick.

What you need:

About 6 large carrots peeled and chopped

1 large potato poke eked and chopped

1 large apple peeled and chopped

1/2 an onion diced

Approx 2 tbs of fresh ginger peeled and chopped (you can use ground ginger if you don't have fresh in this case about 1tbs or to taste)

Fresh black pepper to taste.

2 cups of vegetable stock

Water as needed.

Combine all ingredients in a large pot.  Add water to cover.  Bring to a boil and boil until carrots are tender.  Remove from heat and using an omers ion blender purée the soup to the consistency you prefer.  Turn the heat to low and allow to simmer for at least 20 minutes.  Add water for a thinner soup .  Serve with yeast free savory bread and enjoy a delisious fall meal!

Apple Oat Muffin tops

These vegan treats are sweetened with dates and are healthy enough for breakfast!   Baked on a cookie sheet they come out like the very best part of a muffin.  They are great in the fall when the apples are in season.

What you need:

1 cup purée pitted dates (purée in a magic bullet with a bit of water.

1 1/2 cups quick oats

1 1/2 cups while wheat flour

1 tsp baking soda

A pinch of salt

1 tsp cinnamon 

1 cup applesauce( try a flavored one for some variety)

1/2 cup coconut oil

1 cup peeled chopped apple

1/2 cup raisins

1/2 cup dried cranberries

Combine all ingredients in a large mixing bowl or stand mixer.  Drop large tablespoon fills onto a cookie sheet.  Bake at 350 for approx. 20 minutes.  Enjoy!

Vegan Oatmeal Chocolate Chip Muffins

I make this recipe for school lunch.  It is vegan and sugar free.   It is also low fat!  My kids say these muffins are very yummy!

What you need:

2 very ripe bananas mashed

1/2 cup Agave syrup 

1 1/2 cups quick oats

1 1/4 cups whole wheat flour

1 tsp baking powder

3/4 tsp baking soda

1/2 cup shredded unsweetened coconut

3 tbs coconut oil

1/2 cup apple juice

3/4 cup mini chocolate chips

Combine all ingredients in a large mixing bowl or stand mixer.  Mix well.  Prepare 12 muffin cups, pour batter into muffin cups.  Bake at 400 for about 20 minutes until a toothpick inserted in the centre comes out clean.  

I store these in the freezer and toss them into lunch bags in the morning, they thaw by recess.

Avocado. Eggs

So saw this online and thought OK let's give it a try.  Defiantly a filling energy packed breakfast.  Could also be a great lunch or dinner served with salad.  The kids really like it and it is super simple.

What you need:

2 avocados 

4 eggs

Halve the avocados and place them in a small baking dish so that they fit snugly.  Crack an egg into the centre of each one trying to get the yolk in the centre of the avocado and the white overflowing the top.  Bake at 425 for 15-20 minutes until the whites are cooked.  Enjoy!

Vegan Taco Casserole

I adapted this recipe from a friend.  It is quick and easy and if you want you can use packaged taco seasoning instead of the spices.  You can also use tortilla chips instead of soft tortillas.  Infact any ingredients can be changed or substituted to suit your own tastes.

What you need:

1 can black beans, drained and rinsed

1 can lentils, drained and rinsed

1 can diced tomatoes, drained

1 can corn, drained

1 carrot, shredded

1 zucchini, shredded

1-2 large soft tortillas or approx half pkg of tortilla chips

1 1/2 tbs chili powder

1 tsp paprika

1/2 tsp cumin

1/4 tsp red pepper flakes

1/4 tsp sea salt

1tsp black pepper

Daiya mozzarella 

1-2 avocados

Salsa

In a large mixing bowl combine beans, lentils, tomatoes, corn carrots and zucchini.  Add the chili powder, paprika, cumin, red pepper flakes, salt and pepper, mix in and adjust to taste.  Grease the bottom of a casserole dish and line the bottom with tortilla.  Layer with half the taco mixture and add a layer of Daiya Mozzarella.  Layer another tortilla the remainder of the taco mixture, a layer of Daiya cheese and a layer of sliced avocado.  Bake at 375 for 1/2 hour add salsa and serve.

Quinoa Squash Soup

This is a great fall meal.  Super simple, Vegan and if you use homemade stock it is candida friendly.  You can use any kind of squash, I used a butternut this time.

What you need:

Approx 4 cups vegetable stock (see previous post for home made stock)

1 squash, roasted in the oven is best

1 medium potato, peeled and chopped

1 medium apple, peeled and chopped

1 cup uncooked quinoa

1/2 tsp of pumpkin pie spice or a combination of nutmeg, ginger and cinnamon 

Salt and pepper to taste

Put all ingredients in a large stock pot over medium/high heat.  Let come to a boil and then continue to boil until potatoes are soft.  At this point remove from heat and using an immersion blender purée the soup.  Reduce the heat to medium low, replace the soup over the heat and simmer for about 20 minutes, adding water if the consistency is too thick.  Serve with a savory yeast free bread and enjoy this great fall meal!

4 Bean Salad

I easy high protien salad to add to your lunch or dinner repertoire.

What you need:

2cups green or yellow beans trimmed and cut.

1 cup trimmed and cut sugar snap peas

2 cans beans any kind (today I used chick peas and pigeon peas)

2 tbs olive oil 

2tbs red wine vinegar

1 tbs Dijon mustard

1/4 tsp salt

Pepper to taste

Steam the beans and snap peas until just tender.  Drain and Rinse the canned beans.  Combine all beans in large bowl.

In a small bowl mix oil, vinegar, Dijon, salt and pepper.  Pour dressing over beans and toss to mix.

Oatmeal Pancakes

No flour in the house?  Try these pancakes and you may be a convert.  These are vegan, sugar free, wheat free and super simple to make.

What you need:

2 cups of quick oats

1/2 cup of apple sauce

1 cup or more of apple juice

4 tsp baking powder 

In a magic bulletin blender, blender or food processor, blend the quick oats into a powder.   

In a large mixing bowl or stand mixer, combine oat flour, apple sauce, baking powder and juice.  Use a whisk to blend for lighter fluffier pancakes.

Heat a large skillet to medium heat, add some margarine, butter or oil.  Drop in spoonfuls of batter and cook until bubbles appear on top the flip and cook until both sides are browned.

Serve with fresh fruit, applesauce or maple syrup and enjoy!

Crock Pot Orange Chicken

Monday Night is either soccer or swimming night so this makes it crock pot dinner night.  i adapted this recipe from a friend's Lemonade Chicken.  It is an easy crock pot dinner with very little prep.  

What you need:

4 large portions of skinless chicken.  Any cut you like bones can be removed after chicken is cooked.

1 can orange juice concentrate thawed.  I used orange/mango this time.

2 tbs white vinegar 

2tbs catsup or tomato paste

2 tbs coconut palm sugar

I also added two large carrots and you could add any other root vegetable, celery and bell peppers.

Put the chicken in the crock pot, add in the vegetables, juice concentrate, vinegar, tomato paste and coconut palm sugar.

Turn the crock pot on low and key cook for at least 6 hours.  Serve over rice, enjoy!

Skillet Peach Cobbler

A yummy end of summer dessert best when peaches are in season.  You can add berries or pears or use apples instead however I made this one with fresh Niagara Region peaches from the farmers market.  I made this vegan and sugar free.

What you need:

About 4 fresh peaches pealed a cut up into small pieces

1-2 tbs vegan margarine

1 tbs coconut palm sugar

1 cup or so of white wine

Cake Mix

1 cup unbleached flour

1/2 a cup coconut palm sugar

1 tsp baking soda

1 tsp cinnamon or more to taste

1/4 cup vegan margarine melted

Pre heat oven to 350.  Melt margarine in a medium skillet over medium heat.  Mix in sugar then add peaches.  Cook for about 5 minutes then remove from heat, add wine.  In a small mixing bowl make the cake mix, combine flour, coconut palm sugar, baking soda and cinnamon.  Pour the cake mixture over the peaches and wine then drizzle the melted margarine over top and put in the oven to bake for about 40 minutes.  Remove from oven let cool and serve warm with ice cream or whipped cream.

Little Balls of Energy

This a great play date or after school snack.  Easy, no bake and healthy.  I use sunflower seed or soy butter to make this school safe however, this recipe works with any kind  of seed or nut butter.

What you need:

*All amounts are approximate as I usually go by feel and taste.

3/4 cup nut or seed butter

1/2 cup honey or brown rice syrup

1/2 a cup or more of quick oats

Large handful of sunflower seeds

Large handful of raisins 

Large handful of dried cranberries

Very large handful of mini chocolate chips

In a large mixing bowl combine all ingredients.  Form into balls and put in a sealed container in the freezer for at least two hours before eating.  These can be stored in the freezer or fridge and do not need to be defrosted before eating.  Enjoy!!!!!

Quinoa Stuffed Mini Bell Peppers

These make a great side dish for chicken or fish.  I used mini bell peppers for the novelty, the recipe would also work with regular size bell peppers.

What you need:

About 10 mini bell peppers

1 cup quinoa

2 cups water

2 stalks celery chopped

2 carrots chopped

1/2 an onion diced

2 plum tomatoes diced

1/2 cup chopped mushrooms

1 sprig oregano

1 sprig basil

1 sprig parsley

Salt and pepper to taste

A splash of olive oil

Mozzarella or Daiya mozzarella shreds

In a medium sauce pan combine quinoa and water, add celery and carrots.  On high, bring to a boil then reduce to medium and cook until all the water is absorbed.  In a small sauce pan over medium low heat combine tomatoes, mushrooms, onion, basil, oregano, parsley, salt and pepper and reduce to a tomato sauce.  Once the tomato sauce and quinoa are both cooked remove from heat and combine into the larger sauce pan.  Mix together and cover to let stand for five minutes.

Lightly oil a casserole dish, cut the tops off the peppers and clean out the seeds.  Take the lid off the quinoa and add a splash of olive oil, mix in then add the cheese (about half a cup or to taste and combine.  Spoon about a tablespoon of quinoa mixture into each pepper and place in casserole dish bake at 350 for approx 1/2 hour until peppers are tender.

Summer Vegetable Rissoto

I always thought Risotto was a difficult dish until I tried it one day with a very basic recipe.  It is not difficult but it does require your constant attention for the entire cook time so, it is best to make when someone else is around to watch the kids.  This recipe is adapted from a simple vegetable risotto recipe meant as a side dish.  I have increased the portions to be a main dish for a family of 4 and have made it vegan and added lemon and mint for a fresh summer flavor

What your need:

6-8 cups vegetable stock

4 tbs olive oil

4-6 cups chopped raw veggies ( I used carrots, broccoli and bell peppers)

1 minced onion

3 cups Arborio Rice

Salt and pepper to taste

1/4 cup minced fresh mint

The zest and juice of one lemon

1/2 cup apple juice or white wine

1 cup frozen peas

1/2 cup Daiya Mozzarella shreds (optional)

In a sauce pan warm the vegetable stock.  In a large skillet heat oil over medium heat.  When oil is hot, add the onion and vegetables and cook until tender, 5-8 minutes.  Add rice, stir until coated with oil then add salt, pepper and juice.  Let he liquid bubble away.  Begin to add he stock 1cup or so at a time stirring aft each addition and adding more when it starts to evaporated.  The risotto should be neither soupy or dry, stir frequently.  Begin to taste the risotto after about 1/2 hour it should be tender but not mushy.  Once it has reached this point add the lemon zest, juice and peas.  About one minute lat, add the cheese and stir it in, you can add a tbs more of oil or of vegan margarine at this point as well if you choose.  Serve Immediately and enjoy.

 

Whole Wheat Vegan Pancakes

These are vegan and sugar free.  They are quick and easy for a weekend breakfast.

What you need:

2 cups whole wheat flour

1/2 cup apple sauce

1 1/2 to 2 cups apple juice

4 tsp baking powder

1tsp cinnamon

Mix the ingredients in a large bowl with a whisk (a whisk will make them light  airy, or in a stand mixer with a whisk attachment.   

Heat a nonstick fry pan over medium heat.  Add a bit if vegan margarine or oil to the pan then spoon pancake batter in

Flip pancakes when bubbles appear on top, brown both sides then serve with maple syrup or applesauce and cinnamon.  Enjoy!

Tofu Quesidillias

These are vegan and dairy free.  To make them candida friendly, skip the salsa and use chopped fresh bell peppers, black beans etc....

What you need:

1/2 block of extra firm tofu

1/4 cup canola oil

1/4 tsp paprika 

1/2 tsp cumin

1/2 tsp chili powder

A pinch of cayenne pepper

Large, Soft tortilla shells

Shredded Daiya mozzarella or cheddar 

Salsa

Be creative and add other fillings: eg.  Beans, avocado, peppers, roasted corn.

Cut the tofu into thin rectangles.  Heat the oil and spices in a skillet and add the tofu.  Brown the tofu slightly on both sides and remove from heat

Lay the tortillas out on your work surface fill half of each with tofu, Daiya, salsa and other toppings.  Fold over and heat in a large grill pan or fry pan turning once until they are heated through and the cheese is melted.

Using a pizza wheel, slice into three or four pieces and serve. You can serve with guacamole or more salsa.

Coconut lime Lara Bars

This is a variation on my school safe Lara Bars(see previous post).  They are raw, vegan, dairy and nut free.  

What you need:

1 cup sunflower seeds

1/2 cup shredded unsweetened coconut

Zest of half a line

Juice of half a lime

2 cups pitted dates

2 tbs sunflower seed butter

Prepare a small container (approx 8x8 but can be smaller to get thicker bars). lined with waxed or parchment paper. I use a small rectangular Pyrex dish however I have also used a bread pan, cup cake pan and mini brownie pan to make different sized bars.

In a food processor or one shot blender (I use my Magic Bullet for this part because the sunflower seeds are tiny) chop the sunflower seeds, coconut and lie zest together until you have a crumbly mixture. Put this aside.

In a food processor, pulse the dates until they are puréed and form a ball, then add the sunflower seed butter and pulse until mixed. Sqeeze in the lime juice, pour in the seed and coconut mixture and pulse until all blended together. 

Put the mixture into container pressing down and flattening the top. Refrigerate for about an hour. These can be stored in the fridge for about two weeks or out of the fridge for up to 72 hours. 

Ancient Grains Eggplant

This is a dairy free, vegetarian dish that can easily be made vegan by eliminating the egg and using some olive oil instead.  Depending on the cereal you choose it can Be made wheat free and even gluten free by using  a rice cereal.

What you need:

2 cups of ancient grains flake cereal powdered using a blender

1 large eggplant

2 cups tomato sauce

1 tbs dried basil

Salt and pepper to taste

2 eggs ( or some olive oil if you are vegan)

2/3 cup Daiya shredded mozzarella 

Preheat oven to 350 and warm tomato sauce on stove.

Wash and slice  your eggplant I to approx 1/4 inch slices (I got 8 slices out of my eggplant).  Blend the cereal into a fine crumb texture and add the basil and salt and pepper, place in large  flat bowl.  In another bowl beat two eggs. Coat each pice of eggplant in egg and then cereal and place in a single layer in a casserole dish.  Top each pice with Daiya Mozzarella shreds and bake for approx 30 minutes.

Remove from oven and plate each the pieces top with tomato sauce serve with a salad and enjoy!

Moroccan Carrot and Beet Salad

I found this recipe after my son insisted we buy Golden Beets at the local farmer's market.   I was worried that with the strong spices my kids wouldn't like it but I was wrong, they ate it up!  This recipe uses lime juice instead of vinegar so it is suitable for a candida diet.

What you need:

About 3 carrots grated

2 beets grated ( I used ggolden bets but it would work with red ones as well)

1/2 cup of raisins 

1/4 cup chopped dried apricots

1/2 tsp paprika

1/4 tsp ground cumin

1/4 tsp cinnamon

A pinch of salt

A pinch of cayenne

2 tbs lime juice

2 tsp honey

2 tbs fresh mint leaves chopped

In a large bowl combine the carrots, beets, raisins and apricots.  In a small bowl whisk together the remaining ingredients. Pour the dressing over the salad mixture and stir to coat.

Mulberry Coffee Cake

We have two mulberry trees in our back yard that literally litter the backyard with fruit each July.  So,  Mulberry baking!

I am making this dairy and sugar free.  I used an unbleached white flour for this recipe.

What you need:

About 2 cups of Mulberries(raspberries and blackberries would work too)

1 tbs xylitol or white sugar

1/4 cup water

1/2 cup of Canola oil

1 cup coconut palm sugar 

1 egg

2 cups unbleached flour

2 tsp baking powder

A pinch of salt

1 tsp  cinnamon 

1/2 cup almond, coconut or rice milk

First make a mulberry compote,

Put the mulberries, xylitol and water in a saucepan, bring to a boil then simmer to reduce liquid.

In a mixer or large mixing bowl, combine oil and coconut palm sugar then add the egg and mix well.  Gradually mix in flour, baking powder, salt and cinnamon.  Mix well then add in milk.

Pour half the mixture into a greased 8x8 pan,  spread mulberry compote on top the cover with the remaining batter.  Bake for approx 1/2 hour at 375.

Dairy Free Chicken Strogenoff

As a kid my mom's canned soup and sour cream "beef stroganoff" was a favorite meal of mine.  As a health conscious adult who can not eat dairy it's a bit of a taboo meal.  So, here is my personal take on an old favorite comfort food. For those of you on a candida diet, leave out the mushrooms and use Bragg liquid soy instead of traditional soy sauce.

What you need:

1 pkg lean ground chicken or turkey

1 can full fat coconut milk chilled for 4-6 hours to separate the cream

1 cup sliced white mushrooms

1 cup frozen peas

1 tbs vegan margarine or coconut oil

1 tbs soy sauce

3 tsp corn starch

1 sprig thyme

Tsp dried parsley

Salt and pepper to taste

Approx 1/2 a package of flat egg noodles or about 4 cups cooked rice

In a large skillet brown the ground chicken and drain.  While the chicken is cooking take your can of coconut milk out of the fridge, open it and separate the cream from the liquid into a bowl.  Once the chicken is drained add coconut oil, mushrooms, liquid coconut milk and soy sauce.  Cook over medium heigh heat until it begins to boil.  Turn the temperature down to simmer, add 2 tsp cornstarch, salt, pepper, thyme and parsley.  Allow to reduce and thicken, about 20 minutes (this a good time to cook your egg noodles).  Once the sauce is nice and thick, add frozen peas and cook for about 5 minutes.  Turn the temperature down to low, add the coconut cream and the last tsp of cornstarch, stir to combine and cook for about 5 minutes.  Serve over a bed of noodles or rice.  

Garden Herb Past Salad

A very simple one that makes a great summer meal especially when combined with Herbed Yeast Free Bread.  I will admit when I make it I don't measure so my measurements are approximate.

What you need;

I package of whole wheat pasta( I used the remains of three previously used boxes)

1/8 cup olive oil

1/4 cup apple cider vinager 

1 sprig each of oregano, basil, red basil, parsley and sage 

Salt and pepper to taste

Chopped fresh vegetables ( I used cucumber, carrot, bell peppers, celery)

In a small jar combine olive oil, cider vinager and chopped herbs and pepper. Put on lid and shake to mix.  Put aside.

Bring a large pot of water to a boil, salt it and add pasta, turn temperature down slightly and cook pasta for about 8 minutes.  Drain pasta in a colander and rinse with cold water.

While pasta is cooking chop up fresh vegetables  and place in a large salad bowl.  Add pasta to the vegetables and combine.  Pour dressing over and mix to coat.  Cover and refrigerate for at least one hour before serving.

Today's Snack Bars - Shreddies for Hayden

So, Shreddies have been on sale at our grocery store and suddenly that is the only cereal we have in the house.  Therefore, it is the base of today's snack bar creation.

What you need:

2 cups Shreddies cereal

1 cup quick oats

A handful each of sunflower seeds, dried cranberries and raisins 

1/2 cup chocolate chips

1/3 cup brown rice syrup

2 tbs sunflower seed butter

In a small sauce pan over medium heat, melt brown rice syrup and sunflower seed butter.  In a large mixing bowl combine all other ingredients.  Mix in the melted mixture, stir to combine all ingredients.  Transfer mixture to a baking pan 8x9 approx.  press down into pan and refrigerate for at least a hour before cutting into squares to serve.

Wild Rice Salad

A fresh summer salad with lemon and fresh herbs.  No vinegar, so this is suitable for a candida diet.

What you need:

1 1/2 cups of wild rice

Roasted red pepper and roasted zucchini 

1 lemon

4-6 tbs olive oil

Sea salt

Pepper

Cayenne pepper

A sprig each of fresh basil, mint and parsley

Cook the rice then rinse to cool and put it in a large serving dish.  Meanwhile in a jar combine olive oil, the juice of one lemon, about a tablespoon of lemon zest and a pinch each of sea salt and pepper.  Put the lid on and shake the jar well.

Chop up the roasted pepper and zucchini and combine with rice.  Finley chop the basil, parsley and mint and combine with rice.  Add salt, pepper and cayenne pepper to taste.  Pour lemon and olive oil dressing over top and mix to coat.  Chill in the refrigerator for about 1 hour before serving.

Creamy Orange Berry Popsicles

A healthy frozen treat!

What you need:

1 cup orange juice

1 cup frozen mixed berries

1/2 cup vanilla rice milk, or almond milk or coconut milk

Popsicle forms

Mix all ingredients together in a blender, pour into Popsicle molds, freeze and enjoy!

Turkey Muffin Cup Cabbage Rolls

These cabbage rolls are made with ground turkey and brown rice.  They are made in muffin tins so there is no rolling of cabbage leaves!   Silicone muffin cups work best however tin ones work well too.

What you need:

1 head of cabbage.                                                       12 muffin cups

1 1/2 cups cooked brown rice.                                        2 baking sheets

1 pkg ground turkey.                                                          Parchment paper

1 tbs olive oil

1 carrot,shredded

1/2 a zucchini, shredded

1/2 onion, diced

1 tsp oregano

1/2 tsp nutmeg

Pepper to taste

2 cups tomato sauce

1 egg

Preheat oven to 400.  Prepare rice and set aside.  In a large pot bring water to a boil.  Using a sharp paring knife, core the cabbage and cut in half.  When the water is boiling blanch the cabbage in the boiling water for 10 minutes then drain and set aside.

In a large skillet add oil, onion, turkey, carrot and zucchini.  Cook until the turkey is browned and the veggies are tender.  Remove from heat, add the rice, oregano, nutmeg and pepper.  In a small bowl combine 1/2 a cup of the tomato sauce and the egg, mix together then add to turkey mixture.

Place your muffin cups on a baking sheet.  Avoiding the hard spine of the cabbage, line the muffin cups with cabbage, overlapping the pieces so there are no gaps and there is enough over hang to cover the top.  Spoon turkey mixture into each cup and fold the cabbage over top.  Cover the muffin cups with parchment paper and place the second baking tray on top so the cabbage doesn't curl.  Bake on middle rack for 1/2 hour.  Just before cooking time is up, heat the remaining tomato sauce for topping.

Serve and enjoy!

Green Salad my kids will eat and ask for seconds!

O.K.  This is a simple green salad that is open to many, many variations.  The secret to getting my kids to love it, dried cranberries.

I start with mixed spring or baby greens add some cucumber, celery, bell peppers.  Then I add sliced apples, fresh berries (strawberries, blueberries, blackberries, raspberries, whatever I have in the fridge).  Then I throw in some dried cranberries and raisins, chopped dried apricots are also nice.  Toss in some toasted sunflower seeds, or pecans, or walnuts etc.....   Pour on a vinaigrette dressing of your choice and you have a healthy side dish or throw in some chicken and make it a main.

"Creamy" Primavera Linguini

This recipe is for a vegan primavera sauce that is creamy but has no cream.  It is made with cauliflower which is turning out to be a pretty amazingly versatile vegetable.   I used whole wheat linguini however it could be made with any pasta and rice pasta would make it gluten free.  This recipe is vegan, candida friendly and diabetic.

What you need:

1 tsp coconut oil or vegan margarine ( or butter)

2 cloves garlic minced

1 cup of water

1 head of cauliflower in flourets

Salt and pepper to taste

2 tsp olive oil or coconut oil

1 bell pepper

1/2 zucchini 

1 carrot

1/2 - 1 cup of frozen peas

(You can also try adding, broccoli, spinach, mushrooms etc.....)

1 package pasta

"Creamy" Sauce:  in a large skillet on low heat combine the coconut oil and garlic and cook for a few minutes until the garlic is tender but not browned.  Add the water and cauliflower and increase the temperature until it comes to a boil.  Once it is boiling reduce the temperature and let simmer for about 15 minutes until the cauliflower is very tender.  Transfer the mixture to a food processor or blender, add salt and pepper and mix until it is creamy. Set aside.

While you are cooking the pasta put a large skillet over medium heat and add oil.  Then sauté chopped bell peppers, zucchini and carrot until tender.  Add the cream sauce to the sautéed veggies once the pasta is cooked add that to the mixture and combine then add the frozen peas mix and serve.

If you want to add some more authentic flavor sprinkle with Parmesan or vegan cheese before serving.

No Fry Wheat Free Battered Fish

This is how we do fish and chips at home.  Using Corn Flakes or any other flaked cereal (I have also used crisped rice cereal and Cheerios when I have been out of flakes).  The fish is baked at a very high temperature.   This is a very fast meal and a healthy alternative to greasy fish and chips.  Serve it with home made French fries or sweet potato fries (these can be baked at the same time and temperature if you start them 10 minutes before the fish).  Or with rice, cous cous or quinoa.

What you need:

4-8 pieces of white fish (in the photo I used sole)

2 cups of crushed Corn Flakes or other cereal 

Preheat oven to 450.  Prepare a baking sheet with parchment or foil.  Crush the cereal in a Ip lock bag using a rolling pin.  Place each piece of fish in the zip lock individually and coat with cereal, then place on baking sheet.  Bake for approx 10 minutes until fish is oozed through and coating is crispy and slightly browned.  Remove from oven, pair with side and serve.

Super Easy Oatmeal Squares

This version is easy, vegan and uses coconut palm sugar for sweetener so it is diabetic friendly.  They are also wheat free.  Simple to make and really delicious.  I put chocolate on top to add extra decadence but they are just as yummy without.

What you need:

2 cups quick oats

2/3 cup vegan margarine( or butter)

2/3 cup coconut palm sugar

1 tsp vanilla extract

A pinch of nutmeg

Bittersweet chocolate chips (optional)

Preheat oven to 350.   In a large mixing bowl put oats and nutmeg.  In a small sauce pan over medium heat melt the margarine, add coconut palm sugar.  Remove from heat and add vanilla.  Pour mixture over oats and mix well.  Pour into approx 8x8 pan (I use an 8x6 and they are bit thicker) bake for 20 minutes.  Remove from oven onto cooling rack sprinkle the top with chocolate chips and let them melt.  Let cool cut into squares and enjoy.

Savory Yeast Free Bead

This is a savory version of the yeast free bread I have posted before (cranberry orange loaf).  It is really good when paired with the the Rolled Fritatta.

What you need:

3 cups whole wheat flour 
4 teaspoons baking powder
1 teaspoon salt

1 tbs of fresh rosemary

1/2 tbs fresh thyme 
1 1/2 cups rice milk (works with any liquid) I used almond milk this time.
1/4 cup olive oil

Preheat oven to 400.  In a large bowl or stand mixer, mix ingredients in order given.  Form into ball an kneed gently for just one minute.  On baking sheet, form into round or oval, score top and bake for 40 minutes.  Remove from oven, let cool and enjoy.