Coconut Red Lentils

This is a super easy, tasty dish that keeps well in the fridge for up to 3 days.  It is vegan and can be served with brown rice or quinoa.

What you need:

1 lbs dried red lentils rinsed and drained

1 can coconut milk 

1/2 cup coconut palm sugar

Water as needed

Salt and pepper to taste

Combine all ingredients in a large pot and add water to cover.  Bring to a boil then turn down to a simmer.  Simmer stirring occasionally for 1/2 hr to 40 min until the lentils are soft.  Serve over brown rice or quinoa.  Enjoy!!!

Home Made Lunchables

All the kid want them.  There is something about the packaging and everything in one little sectioned container.  But, they are so processed and unhealthy!

Here is how we do it.  Turkey Kalbassa, good whole cheese,  veggies and rice or whole wheat crackers.  Put it all in a sectioned  container and you are good!

Turkey & Sweet Potato Shepherds Pie

This is a healthier take on a favorite comfort food.  Using ground turkey, sweet potatoes and adding lots of veggies makes this a satisfying meal.

What you need:

1 pkg ground turkey

2- 3 very large sweet potatoes 

1/2 cup minced onion

1 cup shredded carrots

1/2 cup shredded zucchini 

1/2 cup chopped green beans

1/2 cup chopped cauliflower

1/2 cup chopped red bell pepper

(You can use any veggies you like, broccoli, peas, corn etc...)

1 cup chicken stock

1 tsp Worcester Sauce

1tsp corn starch

Salt & pepper to taste

Peel, chop, boil and mash the sweet potato, you can add a bit of butter, olive oil or coconut oil and salt and pepper to the potatoes when you mash them.  While the potatoes are cooking brown the turkey in a large skillet.  When the turkey is almost browned add the shredded carrot and zucchini.  Once brown put the turkey in a medium casserole dish, add the chopped vegetables to the turkey.  Turn the oven on to 350.   Drain the fat from the skillet that you browned the turkey in then put over medium high heat and  put the chicken stock in the skillet add the Worcester Sauce, dissolve the corn starch in a 1/4 cup of water and add to the stock, add salt and pepper to taste. Let simmer until the mixture thickens, adding water if necessary.  Pour the stock over the turkey and top with the sweet potato.  

Bake for 40-60 minutes until the edges bubble and the sweet potato starts to brown.  Remove from oven, let cool slightly and serve.

Note* if you need extra water for the stock you can add flavor by using the water from the boiled sweet potato.  

Vegan MAC & Cheese with Cauliflower

Our family loves MAC & cheese.  I can't have the cheese and I don't want to deny my family a favorite, I also don't want to make 2 meals.  So, I gave made my own version with simple substitutions and added son extra veggies with cauliflower purée.  Not vegan?  Just use butter, cows milk and your choice of cheese.

What you need:

2 cups uncooked pasta of your choice.  Cook the pasta stove top according to the directions.

1/2 cup whole wheat flower

1/2 cup vegan margarine

1/2 tsp ground sage

1/2 tsp ground thyme 

Salt & pepper to taste

Approx 2 cups rice milk

1 1/2 cups Daiya Mozerella or cheddar shreds

1 cup cauliflower boiled and puréed.  

Preheat oven to 350.  In a medium sauce pan on medium-low heat, combine the flour and margarine and stir until it forms a paste.  Add the sage, thyme, salt and pepper then slowly add about 1 cup of milk as you stir.  Once the milk is mixed with the flour mixture begin to add the Daiya a little at the time letting it melt.  If it gets to thick add more milk, stir in the cauliflower purée once all the Daiya is melted.. Once the pasta is cooked put in a lare casserole dish, pour the cheese mixture over top of the pasta,  place I the oven a cook for 20-30 minutes until the mixture is bubbling. Serve warm and enjoy!

Seasonal Peach Crisp

This comforting dessert is perfect for early fall.  Mix peaches and apples or pear for a fancier version.  My version is vegan this can easily be made gluten free by substituting the flour with rice or chickpea flour.

My measurements are approximate as I usually make this by feel.

Make a portion in silicone muffin cups for a ready to go lunchbox treat.

What you need:

4-6 large ripe peaches peeled & sliced

1 cup vegan margarine (or butter)

1 1/4 cups coconut palm sugar

1 cup of while wheat flour

3 cups if oats

1tsp cinnamon 

1/4 tsp nutmeg

Preheat oven to 350.  In a large mixing bowl combine margarine, sugar, flour, oats, cinnamon and nutmeg.  Once mixed pour 1/2 into bottom ov casserole dish, spread peaches over top then top with remaining oat mixture.  Bake for 1/2 hour - 40 minutes until it is starting to brown.  Seatbelt warm with whipped cream or ice cream or if you are vegan with some coconut cream.  Enjoy!

School Safe, Gluten Free, Cookies

Bonus, they are also sugar and dairy free!!!!  These are quick to make too.

What you need:

1 cup sunflower seed butter (you can use Wow Butter too)

1/4 cup gluten free oats (optional)

1/3 cup maple syrup

1 large egg

Preheat oven to 325.   In a large bowl combine all ingredients.  Drop by tsp full onto parchment paper lined baking sheet.  Bake for 15-20 min then let cool and enjoy!!!

Mulberry Season Crumble

Crumbles are a very easy and quick dessert that are always crowd pleasers.  I make them with apples, peaches, pears, berries, what ever is around and seasonal.  I made this one with mulberries because our mulberry tree is ripe right now.  It is made with vegan margarine and coconut palm sugar so it is vegan, diabetic and candida friendly.

What you need:

2 cups fresh mulberries

1 tbs lime juice

1-2 tsp xylitol or other white sugar

1/2 cup vegan margarine

1/2 cup coconut palm sugar

2/3 cup oats

1/2 cup whole wheat flour

1 tsp cinnamon 

Preheat oven to 350

Wash mulberries, put them in your baking dish(8x8 pan).  Add lime juice and xylitol and stir to coat.

In a separate mixing bowl combine margarine and coconut palm sugar,add oats, flour and cinnamon and mix until crumbly.  Pour mixture over the berries and bake for about 1/2 hour or until top begins to brown.  Let cool and enjoy!  

Chocolate Chip Blondies

These are a nice little treat.  The opposite of brownies.  They are diabetic and dairy free and are easily made vegan.  Try substituting sprinkles for the chocolate chips to make confetti blind use for kiss parties.

What you need:

1/2 cup melted coconut oil 

1 cup coconut palm sugar

2 eggs or flax or chia eggs to make it vegan (1tbsgan ground flax or chia mixed with 3tbs water = 1 egg)

1 cup unbleached flour

1 cup chocolate chips

Combine ingredients in order shown in a large mixing bowl or stand mixer.  Pie into prepared 8x8 pan or a brownie or min cupcake pan, and bake for 15-20 minutes until a tooth pick inserted in he centre comes out clean.  Enjoy!!!

Healthy Baking, substitution and experimentation

Within the last two years I developed sensitivities to dairy, bakers yeast and sugar cane.  I have always loved to bake and have always enjoyed the baking that I do.  Not being able to eat dairy and sugar cane put a hitch in my ability to make all the treats I enjoyed.  So, I started to look at alternative ingredients that would allow me to still create great tasting, even decadent goodies that I could enjoy.

The key to making healthy substitutes in baking is to experiment with quantities, consistencies, and flavors until you find what works for you, with a touch of google research to pull it together. Here are some of the substitutes that I use:

Sugar: I had begun years ago using alternatives to refined sugar. I started with puréed dates, concentrated fruit juice, maple syrup and honey.  Through lots of trial and error I found recipes with which each of these worked well. In general I have found the best alternative for baking to be coconut palm sugar (made from coconut tree nectar), which can be used like brown sugar and has a very low glycemic index.   When a recipe does need a “white” sugar, I choose xylitol (made from tree, fruit and plant fibers). These are my personal preferences because both use a 1:1 ratio to brown or white sugar.

 

Butter or Fats: Substitutes that I use for butter vary depending on what I am making.  Vegan margarine works well if you are just trying to cut dairy, but avoid palm kernel oil.  Safflower or sunflower oil are good.  Coconut oil is a fantastic substitute and it adds extra tropical flavor.

Milk, Cream and Yogurt: There are so many alternatives available to substitute milk in a recipe.  Rice milk, almond milk, coconut milk, and flax milk can all be used. Depending on the recipe, you can even use juice (apple is the most versatile) or water.  I like coconut cream the best substitute for cream and yogurt. You can buy coconut cream and mix it with water (mix it thick). Or you can refrigerate a can of coconut milk for about 6 hours and skim the cream off the top.  This refrigerated coconut cream can be used to make a whipped cream.

Flour: I use unbleached instead of white flour.  I also use whole wheat flour whenever possible.  If you are using a premixed gluten free pancake mix, make sure you find one with low sodium.  I have recently tried coconut flour. It is gluten free and is also suitable for those on a paleo diet.  The amount of coconut flour should be reduced. For example, I use 3/4 cup of coconut flour for 1 cup of regular flour. You would need to use more eggs to maintain the needed consistency when using coconut flour.

Eggs: If you want to make your recipes vegan you need to substitute the eggs as well.  There are a few things that work well but they all depend on the recipe you are making. So experimentation is necessary.  Applesauce can be used in soft baked goods like muffins, pancakes or cakes (1/2 cup applesauce = 1 egg).  Bananas can also be used.  These work well in muffins, brownies and cookies ( 1/2 a banana = 1 egg).  The most versatile substitute is ground flax seed or chia seed (one tbs of ground flax seed = 1 egg).  Mix one tbs of ground flax seed or chia seed  with three tbs of water and let it form into a gel.

The real key is trial and error, and willingness to test out your recipes and not be afraid or discouraged by failure.  Then make sure you write down the ones that work!

Breakfast Cookies

Here is another school safe snack! 

There are lots of recipies out there for breakfast cookies.  This is my take, vegan and sugar free!  I made them very large and the recipe made 10.

What you need:

1/2 cup coconut oil melted

1/2 cup pitted dates purred with a tbs of water

2 tbs chia seeds soaked in 1/4 cup water

2 mashed ripe bananas

1/2 cup applesauce 

1-2 tbs maple syrup

1 cup whole wheat flour

1 1/2 cup quick oats

1/2 cup raisens

1/2 cup dried cranberries

1/2 cup mini chocolate chips

If you want you can add any seeds or nuts to these.  You can also add shredded carrot 

Combine ingredients in order given spoon onto parchment covered baking tray and bake at 350 for 15-20 minutes depending on the size.  Let cool and enjoy as a quick breakfast or healthy snack.

Quinoa Muffins

These yummy muffins are packed with all the protein and nutrients of quinoa, they are vegan, wheat and gluten free and have no sugar!  A great breakfast or school snack.

What you need:

2 cups cooked quinoa

3 tbs ground chia or flax seeds soaked in about 1/2 cup of water (or 3 eggs)

1tsp baking soda

1/2 tsp cinnamon 

1/4 tsp nutmeg

1/4 cup liquid ( I used pineapple juice, could use apple juice, orange juice or milk)

1/4 cup maple syrup

3/4 cup fruit ( I used frozen raspberries and dried cranberries, apples, raisens or blueberries would work too).  

Preheat oven to 350.  Combine all ingredients except fruit in a food processor.  Blend until combined but you can still see some whole bits of quinoa.  Stir in fruit.  Pour into prepared muffin cups and bake 30-40 minutes. Let cool and enjoy!

Turkey Muffins

This muffin cup turkey meat loaf is quick and easy and packed with veggies and quinoa.

What you need:

1 lbs lean ground turkey

1/2 cup uncooked quinoa

1 zucchini, finely chopped or shredded

1 large carrot, finely chopped or shredded

1 bell pepper, finely chopped

1 egg

2 tbs Worcester sauce or soy sauce

1 tbs Dijon mustard

Salt and pepper to taste

Approx 1/2 cup BBQ sauce for topping(optional)

Preheat oven to 400.  Prepare about 10 muffin cups ( I use silicone ones for this, they don't stick).  In a large bowl combine all ingredients except BBQ sauce, mix together well.  Fill muffin cups about 3/4 full, top each muffin with approx. 1 tsp BBQ sauce and bake for about 25 min.  

Let cool slightly, remove from muffin tins and enjoy!

Vegan Lasagna

This roast veggie lasagna is completely vegan.  You can make it with a meat sauce if you prefer and then it is still dairy free.

What you need:

9-12 strips whole wheat lasagna pasta

1 sliced bell pepper

1 sliced zucchini 

1 sliced carrot 

1 cup sliced mushrooms

2 tbs olive oil

2 - 3 cups tomato sauce

1 pkg medium firm tofu

2 tbs dry basil

Salt and pepper to taste

Approx 1 cup Daiya Mozerella Shreds

Heat oven to 400.  In a medium casserole dish coat the vegetables in olive oil and roast in preheated oven for about 45 min.  Drain the tofu and place it in a bowl.  Mix the dry basil with the tofu and add salt and pepper to taste.  Cook the pasta as directed, strain and rinse in cold water.  

Once the veggies are roasted you can start assembling the lasagna in a medium casserole dish.  Begin with a layer of pasta then a thin layer of tomato sauce, a layer of veggies, a layer of tomato sauce, a layer of tofu and a thin layer of Daiya.  Repeat this layer then on the top, a layer of pasta, a thin layer of tomato sauce, a layer of tofu, a thick layer of tomato sauce and Daiya on top.

Bake at 350 for about 40 min.  Let sit for about 5 minutes before serving.

Mini Chocolate Chip Blender Muffins - School Safe & Vegan

This recipe is school safe, gluten free and vegan.  If you take out the chocolate chips and substitute with 1 tbs cocoa, you can make it diabetic and paleo as well.

These muffins are easy and quick to make.  The recipe makes about 20 mini muffins.

What you need:

1/2 cup sunflower seed butter (or soy butter)

1 medium ripe banana peeled

3 tbs agave (or honey or maple syrup)

1 chia egg (1 tbs ground chia mixed with 3tbs warm water) or flax egg

1tbs vanilla extract

1/4 tsp baking soda 

1/2 cup mini chocolate chips

Prepare a mini muffin tin with oil or muffin liners and preheat oven to 400.

I your blender combine seed butter, banana, agave, chia, vanilla and baking soda.  Blend until it is smooth about 1 minute.  Add the chocolate chips and stirr manually so that they don't get crushed.  Fill each muffin cup about 3/4 full and bake for about 15 min until tops spring back at the touch.  Let cool and enjoy!

Rice Pudding Loaf - vegan

Want to make Rice pudding portable?  This recipe is based off my previously posted Savory Quinoa Rice Loaf.   I made this vegan but it does not have to be.  

What you need:

1 1/2 cups brown rice

3 cups rice, coconut, almond or soy milk(or for non vegans cows milk)

1 tsp cinnamon 

1 tsp vanilla

1 cup raisins 

3 tbs ground Chia seeds or Flax seed mixed with 9tbs warm water (or 3 eggs)

In a medium sauce pan over medium high heat combine rice, milk and cinnamon.  Cover, bring to a boil then lower the heat to medium low and simmer until all the liquid is absorbed.  Remove from heat, add vanilla, raisins and seed mixture.  Stir to combine then transfer to greased loaf pan.  Bake at 350 for 30-40 minutes until centre springs back when depressed and edges are browning. Let cool, slice and enjoy!

Catalin Fish Stew

Fish is always a popular meal in my house so, I am always on the lookout for new ways of preparing it. I came across this dish on one of those Roaming Foodie TV shows and then could not find the recipe anywhere.  So, I have created this one based on memory and some Google research.  This dish is simple with few ingredients and is prepared with only one cooking dish.  It is Candida and paleo friendly.

What you need:

4 servings of white fish.  Steak cut is best but fillets work too

1 bunch fresh parsley

1-2 cloves garlic or 1-2 tsp garlic purée

1 can diced tomatoes with juice

Salt and pepper to taste

approx 2 cups of water

The TV episode had a woman mashing the parsley and garlic together with a mortar and pestal, I however, used my Magic Bullet to blend together the parsley and garlic.  In a large skillet spread the parsley mixture, place the fish on top(I used talapia fillets this time).  Pour the tomatos with liquide over top then add enough water just to cover fish.  Cook over medium heat until fish is cooked through.  Serve right away with some fresh bread.  If you are yeast free try this savory bread:

http://heathhealthy.blogspot.ca/2013/05/savory-yeast-free-bead.html

Savory Quinoa Rice Loaf

So I came across this recipe while looking for a homemade rice cake recipe(will let you know if that one works too).

This is an easy recipe for a light dinner, simple lunch or a a healthy snack.  It is baked in a loaf pan and it is highly adaptable as far as flavors go.  My version is dairy free, gluten free, wheat free and it can be made vegan easily by using flax or chia eggs.

What you need:

2 cups cooked brown rice

1 cup cooked quinoa

3 eggs. (Want to make it vegan? Try flax or chia eggs)

*the following are the ingredients I used however, you can change to any flavors your like

1 cup grape tomatos washed and halved

1 cup black beans rinsed and drained

1/2 cup frozen corn

1/2 a bell pepper chopped

1 cup Daiya mozzarella shreds

1 tbs fresh cilantro

1tsp chili powder

Salt and pepper to taste.

Grease a loaf pan and preheat your oven to 350.   Combine all ingredients in a large mixing bowl and mix well.  Pour ingredients into the loaf pan, sprinkle top with some more cheese and bake for 45 min to one hour minutes until it is firm and browning around the edges.  Let cool slightly, slice to serve.  Enjoy!

Here are some alternate ingredient ideas:

Cheddar, bacon and spinacho

Broccoli, cheddar, ham

Chicken, cheese and salsa

Chocolate Chocolate Chip Cookies

These are to satisfy my chocolate craving.  I used non processed sugars and they are dairy free.

What you need:

1/2 cup vegan margarine

1/2 cup coconut oil melted

1 cup coconut palm sugar 

1/2 cup xylitol

2 eggs

1tsp vanilla

1 1/3 cups whole wheat flour

1/3 cup cocoa powder

A pinch of sea salt

1 tsp baking soda

A bunch of chocolate chips

In a stand mixer or large mixing bowl combine ingredients in irder listed.  Drop by Tbs into prepared cooking sheet and bake at 375 for 8-10 minutes 

Enjoy!

Chicken Casserole

This is a great weekend dish, it's a full meal in one dish.  I based this recipe on one my mom made when I was a kid.  That one was made with canned cream of mushroom soup, chicken and rice.  This I hope is a healthier alternative, dairy free and gluten free.

What you need:

6-8,skinless, boneless chicken thighs

2 tbs olive oil

2 cups brown rice

1 large carrot peeled and chopped

1/2 head broccoli, chopped

1 parsnip peeled and chopped

I cup sliced mushrooms  

2 cups chicken or vegetable stock

1 can coconut milk or 6 tbs coconut cream mixed into 2 cups warm water.

1 tsp parsley

1/2 tsp thyme

1/2 tsp sage

Salt and pepper to taste

Water as needed

In a roasting pan or casserole on the stove top heat olive oil over medium high heat.  Brown chicken then remove from heat.  Add remaining ingredients to the dish spread throughout the whole pan. Add some water if the liquid doesn't cover ingredients   Bake at 375 for about 45 minutes to an hour until chicken is cooked through and rice is tender.  Or, you can slow cook it for about 2 hours at 225.  This is good comfort food that tastes pretty close to the old soup can recipe.

Salsa Rice

This one is for those I need a side dish fast or the I really don't want a time consuming meal days.  Super easy, pretty quick and you can do just about any variation you want.  Another bonus, this can been served hot or cold!

What you need:

Brown rice I usually do about 2 cups uncooked but you can use more or less depending on your needs.

Salsa

The remaining ingredients are just suggestions, use what you like or what you have:

Frozen corn

Pineapple

Black beans

Left over chicken

Bell peppers

Cook the rice according to directions.  When the rice is almost finished throw in frozen corn, peppers or any vegetables that you want slightly tender.  When the rice is done add black beans, chicken, pineapple etc....  Mix together, add salsa to taste, mix and enjoy.  You can refrigerate for an hour or so to serve as a rice salad.

Ripple Cut Baked Potato Chips

Home made fries that look like potato chips!  With a little paprika to spice them up.

What you need:

2-4 potatoes (depending on the size and how many you are feeding

A wave cutter I got mine at Kitchen Stuff Plus

Olive oil

Paprika

Wash and peel the potatoes.  Slice with the wave cutter into wavy circles.  Brush lightly with olive oil.  Spread out on a baking tray and sprinkle with paprika.

Bake at 450 for 20 minutes turning half way through.  Serve with Baked Fish and Chips, Muffin Cup Turkey Burgers or just as a snack on their own.

Muffin Cup Turkey Burgers

These burgers are great for kids parties or just a fun Saturday night dinner.  I am using ground turkey and adding extra veggies, I am also making them dairy free and yeast free.  This recipe makes 2 dozen mini burgers. 

What you need:

1pkg ground turkey

1/2 an onion chopped

1 shredded carrot

1 small shredded parsnip

1/2 shredded zucchini 

Salt and pepper to taste

A Dash each of thyme and sage 

Ketchup, mustard and relish to taste

Daiya shredded Mozerella or shredded cheese of your choice

4 cups whole wheat flour

8 tsp baking powder

Pinch of salt

1 1/4 cup vegan margarine

1 1/2 cups rice milk

1/8 cup sesame seeds (optional)

In a large skillet over medium high heat brown the onion and ground turkey.  Add the carrot, parsnip and zucchini, herbs, salt and pepper.  Drain and set aside.

In a large mixing bowl or stand mixer combine the flour, baking powder and salt.  Add in the margarine and milk and mix to combine.  Remove batter from bowl and kneed a few times on a lightly floured surface.  Separate the dough into two then divide one half into 24 small balls.  

Press each ball into a muffin tin cup( I use silicone muffin trays for this).  Add the ketchup, mustard, relish and cheese to the ground turkey mixture and mix well.  Put a spoonful of turkey mixture in each muffin cup.  Divide the remaining dough into 24 balls, flatten them out and cover the turkey mixture.  Sprinkle the top of each with sesame seeds and bake at 400 for about 15 - 20 minutes.

Serve with salad or like we did with home baked ripple chips.  Enjoy!

Home Made Shake & Bake Chicken

So, you like the crispy chicken coating that is Shake and Bake but not the high sodium and preservatives?  Me too.  Here is my version, easily home made and versitile so you can use what you have in the cupboard.

What you need:

Chicken-bone in skin on is best- whatever portion size your family will eat. ( I used chicken thighs this time)

1-2 cups crushed Crackers, any kind you want.  Today I used Ryvita, Breton work well too

1/2-1 cup Cereal, I used Corn Flakes but rice crispies and Cheerios work too.

Salt and pepper to taste

Other spices to suit your taste, basil, parsley, chilli powder etc... About 1/4 tsp each

In a large zip lock bag combine crackers, cereal, salt, pepper and spices.  Press the air out and seal the bag.  Using a rolling pin crush the crackers and cereal into fine crumbs.

Put chicken in bag one piece at a time and shake it!  Place chicken on foil lined baking sheet and bake at 400 for 30-45 minutes depending on the size of the chicken.  Check with a meat thermometer if you want to be sure.

Tonight we served it with a red wine vinegar coleslaw, yum!!!!