Month: January 2023

Categories
Dessert Family Friendly Snacks

Easy Chocolate Hummus

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Easy Chocolate Hummus

This delicious dessert-hummus is so packed with healthful ingredients that you could have it for breakfast or a snack –  anytime that you need to satisfy that sweet-tooth.

Makes about 1 cup 

Ingredients:

  • 1 can black beans (or chickpeas), drained and rinsed
  • 4 tablespoons maple syrup
  • 1 teaspoon vanilla extract
  • 4 tablespoons unsweetened baking cocoa
  • 2 tablespoons almond butter (or other nut butter)
  • 1 tablespoon ground flax seed 
  • 2 tablespoons water (more as needed to thin)
  • Pinch of salt (optional)

Instructions:

  1. In a small bowl, mix ground flax seeds with 2 tablespoons water and let sit for 1 – 2 minutes.
  2. In a food processor, combine all the ingredients.
  3. Puree until smooth, about 30-60 seconds, scraping down the sides as needed.  Add a teaspoon or two of water at a time to create the desired consistency.
  4. Serve with banana slices, strawberries, apple slices, raspberries, toasted nuts, whole grain graham crackers or pretzels, etc.

Variations:

  • Double chocolate: Add a small handful of chocolate chips.
  • Mint-chocolate: Add a few drops of pure peppermint extract.
  • Almond joy: Add some shredded coconut and a little almond extract.
  • Mexican chocolate: Sprinkle in some cinnamon and cayenne.
  • Mocha: Add a pinch of instant coffee.
Categories
Dessert

Chocolate Amaranth Pudding with Cardamom Pears

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Chocolate Amaranth Pudding with Cardamom Pears

A simple and elegant dessert highlighting the beauty of whole grain amaranth.

Makes 4 servings

Ingredients

Chocolate Amaranth Pudding:

  • ½ cup amaranth
  • 2 cups oat milk (or other plant milk)
  • 3.5 oz (100g) dark chocolate (about 3/4 cup chips)
  • 1 Tbsp maple syrup

Poached Pears:

  • 2 bosc pears (with stems if available)
  • 5 cardamom pods (or 1 teaspoon ground cardamom)
  • 1 cinnamon stick
  • 1 vanilla bean, split open lengthwise (or 1 tsp. vanilla)
  • 2 Tbsp raw sugar (or brown sugar)
  • 4 cups water

Instructions

Pudding:

  1. Place amaranth into a small pot, add oat milk and bring to boil. Cover and simmer for about 35 minutes. Watch carefully, stirring frequently toward the end of the cooking time. Remove from the heat and leave to stand for 5 minutes, covered.
  2. Chop the chocolate and stir into amaranth until completely melted, add maple syrup to taste.

Pears:

  1. Place the spices, vanilla, sugar and water into a medium pot and bring to a low boil.
  2. Carefully peel pears (running peeler from top to bottom and removing as much peel as possible) and place standing into the pot.  Simmer for about 25 minutes or until soft when tested with a knife. Remove and cool enough to handle.

To serve:

  1. Quarter the pears lengthwise. You can leave one of the quarters with the stem or slice to remove.  Dice any remaining pear and dry on a kitchen towel to remove excess moisture. Repeat for remaining pears.
  2. Now place diced pear pieces at the bottom of a ramekin.  Spoon pudding on top. Top with the pear slice.
  3. Cool to room temperature.
  4. Using a vegetable peeler, run the peeler along the edge of a chocolate bar to create curls directly on the dessert dish.  (They will break if you try to transfer them.)

Enjoy!

 

Adapted from Nirvana Cakery

Categories
Breakfast Snacks

Sweet Potato Toast

Sweet Potato Toast

This toast is delicious! You can use purple or orange sweet potatoes – both are off the charts for health! This is great for breakfast, a quick lunch or a snack.  Our favorite version is sunflower butter with pomegranate arils or raspberries.

2 slices is one serving.

Ingredients:

  • 2 large sweet potatoes, washed and dried (use your straightest potatoes for this recipe)
  • Almond butter (or other nut or seed butter)
  • Optional additional toppings:
    • Blueberries, raspberries, pomegranate arils, sliced bananas or other fruit
    • Chia jam or all-fruit (no added sugar) jam
    • Maple syrup, honey, or other sweetener, if desired

 

Instructions:

  1. Preheat oven to 350 degrees F. Place parchment paper on a baking sheet.
  2. Trim the ends from the sweet potato and slice into ¼ inch slabs using a large vegetable knife or mandoline slicer.
  3. Place the slabs on the baking sheet and bake for 15-20 minutes (depending on the thickness), turning over at the half way point, until tender but not overly soft.
  4. Cool, cover, and refrigerate.
  5. When ready for a quick and delicious breakfast or snack, toast in a toaster or toaster-oven until lightly browned. Spread thinly with nut butter and other desired toppings.  Consider this substitution for other bread needs.
Categories
Breakfast

“Eggs” Benedict

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“Eggs” Benedict

So delicious.  This recipe’s flavor will stand up to the egg and butter-filled version but with no saturated fat, low calories, and lots of healthy ingredients.  And you will not believe how easy the sauce is to prepare!

 

Makes 6 servings

 

Ingredients:

Benedict:

  • Oil spray (avocado oil preferred)
  • 6 English muffins, separated into halves
  • 2 large tomatoes, sliced into ¼ inch slices
  • Firm tofu – cut into ¾ inch slabs, and then cut with cookie cutter into rounds to fit English muffin
  • Parsley, chopped or paprika (optional for serving)

Vegan hollandaise sauce:

  • 1 cup Raw Cashews soaked in hot water for 30 to 60 minutes
  • 1/4 cup Nutritional Yeast 
  • 2 Tbsp Lemon Juice
  • 1 tsp Distilled White Vinegar
  • 1 cup Water (240ml)
  • 1/2 tsp Turmeric
  • 1 Tbsp Dijon Mustard
  • 1 Tbsp Plant-based butter
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • 1/2 tsp Indian Black Salt (Kala Namak)*
  • 1/8 tsp Cayenne Pepper

 

Instructions:

  1. Make the sauce.
    1. Soak the cashews in boiling water for 30 min to 1 hour. Drain.
    2. Add the soaked cashews to the blender along with the remainder of the ingredients.
    3. Blend until very smooth.
    4. Warm the sauce slightly for serving (do not overheat) by warming over a double boiler with frequent whisking; or heating in the microwave for 20-second increments and whisking well between each heating.
    5. The sauce will thicken while heating. Add small amounts of water at a time to thin if desired.
  2. Spray large skillet with oil spray, heat to medium high. Add a single layer of tofu rounds and cook each side until lightly browned. Keep warm. Repeat until all pieces are cooked.
  3. Toast English muffins.
  4. Layer: half a muffin, a light coating of sauce, tomato, tofu. Pour a heavy drizzle of sauce over the top. Sprinkle with parsley (or paprika) if desired.
Categories
Sauces, Dips & Dressings Vegetables

Healthy Hollandaise Sauce

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Healthy Hollandaise Sauce

A creamy vegan hollandaise sauce that is easy to make and delicious served with vegetables or vegan eggs benedict.  Can be made ahead and rewarmed for use.

Makes 6 servings

Ingredients:

  • 1 cup Raw Cashews soaked in hot water for 30 to 60 minutes
  • 1/4 cup Nutritional Yeast 
  • 2 Tbsp Lemon Juice
  • 1 tsp Distilled White Vinegar
  • 1 cup Water 
  • 1/2 tsp Turmeric
  • 1 Tbsp Dijon Mustard
  • 1 Tbsp Plant-based butter
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • 1/2 tsp Indian Black Salt (Kala Namak)*
  • 1/8 tsp Cayenne Pepper

Instructions:

  1. Soak the cashews in boiling water for 30 min to 1 hour. Drain.
  2. Add the soaked cashews to the blender along with the remainder of the ingredients.
  3. Blend until very smooth.
  4. Warm the sauce slightly for serving (do not overheat) by warming over a double boiler with frequent whisking; or heating in the microwave for 20-second increments and whisking well between each heating.
  5. The sauce will thicken while heating. Add small amounts of water at a time to thin if desired.
  6. Serve over steamed or roasted vegetables, baked potatoes, or vegan eggs benedict. Also, try a small amount stirred in to your tofu scramble for a really delicious twist. 

*Kala Namak (Indian black salt) gives an egg flavor.  You can omit this if you do not have it, and instead add sea salt to taste.

Adapted from Loving It Vegan

Categories
Breakfast Snacks

Avocado Toast

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Avocado Toast

Makes: 1 serving

Difficulty level: very easy

Avocado toast makes a delicious, satisfying breakfast or snack that packed with fiber and ready in a few minutes.

Ingredients:

  • 1 slice of bread (thick coarse whole grain bread is great)
  • ½ ripe avocado
  • Squeeze of lemon or lime
  • Pinch of garlic powder
  • Pinch of salt
  • Freshly ground black pepper to taste
  • Additional toppings as desired: tomatoes, herbs, green onions

Instructions:

  1. Toast the bread until slightly browned.
  2. Scoop out the flesh of ½ avocado into a bowl (or directly onto your toast). Add a small squeeze of lemon or lime, dash of garlic and a pinch of salt and mash with a fork until coarsely blended.

Spread the avocado the toast. Top with diced tomatoes (our favorite), chopped green onions or herbs. Experiment and find your own favorite variations.

Genius move: smash a layer of white beans on the toasted bread before adding the rest of the toppings.

Categories
Dessert Sauces, Dips & Dressings

Light & Luscious Whipped Topping

Light & Luscious Whipped Topping

This is a delicious topping that has a light, frothy consistency, a bit like meringue. And it contains no fat making it heart and brain healthy.

Makes about 3 cups or 8 servings

Ingredients

  • ½ cup aquafaba (liquid from 1 can of chickpeas), low or no sodium added
  • 1/8 teaspoon cream of tartar
  • ¼ cup powdered sugar, more to taste
  • 1 ½ teaspoon pure vanilla extract

Instructions

  1. Drain the liquid from a can of chickpeas into a large bowl, reserving the chickpeas for another use. The amount will be approximately 1/2 cup of liquid, but it doesn’t have to be exact.
  2. Add the cream of tartar (to help the whipping process). Using a hand mixer, mix on medium speed for a couple of minutes until frothy. Then, beat for about 4 minutes on high speed, until stiff peaks form.
  3. Add the powdered sugar and vanilla and continue to beat about 1 more minute, until fluffy and smooth.
  4. Serve immediately for best results. This topping separates fairly quickly and it is not recommended to store it in the refrigerator. You can store extra in the freezer, for a Cool Whip-like topping that you can use to top berries, or other desserts. Perfect for a hot summer day!
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