May 142014
 

My Teriyaki Tempeh Lettuce Wraps are as simple to make as they are delicious. Whether you put them in a tortilla to make a taco, or chop the tempeh and throw it over some salad – this is a versatile, filling and scrumptious meal.

Teriyaki Tempeh Lettuce Wraps

Teriyaki Tempeh Lettuce Wraps

Summer is on the way and sometimes we want something lighter for lunch or dinner. For this dish I swapped out the tortilla for some fresh lettuce from KyV Farm to lighten things up.  In fact, these Teriyaki Tempeh Lettuce Wraps can be made outside on the grill during a BBQ or picnic. Instead of cooking the tempeh slices in a skillet, simply oil and place on the grill – cook each side for about 5 minutes, or until char marks appear, then toss in the Teriyaki and you are good to go!

Try as a taco too!

Try as a taco too!

If someone still wants theirs in taco form (as you can see my daughter couldn’t wait to grab her taco – that is her little hand in the photo), bring along some tortillas to change it up. Another option is to chop the lettuce and make a salad by adding the red onion, cilantro and maybe some sautéed mushrooms and broccoli or grilled asparagus.

Teriyaki Tempeh Lettuce Wraps

Teriyaki Tempeh Lettuce Wraps

 Teriyaki Tempeh Lettuce Wraps

Serves 4
Vegan, Gluten Free
Printable Recipe

Ingredients

1 block tempeh, sliced into strips
1 Tbsp olive oil
1/4 cup Teriyaki sauce
8 fresh lettuce leaves (I used fresh from KyV Farm, but any Bibb or Romaine will do)
4 tsp Spicy Red Pepper Miso Mayo or Vegenaise
Sliced red onion
Handful fresh cilantro

Optional
4 tortillas

Directions

1. Heat 1 Tbsp olive oil in large skillet over medium high heat; add tempeh and cook 5 minutes; flip and cook an additional 5 minutes. Remove from heat; add Teriyaki sauce and stir until both sides of tempeh are coated.

2. Place two lettuce leaves on each of four plates; divide tempeh over servings; top with 1 tsp each Miso mayo or Vegenaise; sliced red onion and fresh cilantro.

Turn into tacos by layering fresh lettuce, tempeh and remaining fixings over tortillas!

Nutrition Facts 
4 Servings
Amount Per Serving

Calories 187.8
Total Fat 12.4 g
Saturated Fat 1.9 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 6.0 g
Cholesterol 0.0 mg
Sodium 727.9 mg
Potassium 352.7 mg
Total Carbohydrate 9.5 g
Dietary Fiber 0.4 g
Sugars 2.8 g
Protein 11.9 g

Vitamin A 20.2 %
Vitamin B-12 0.8 %
Vitamin B-6 14.4 %
Vitamin C 2.5 %
Vitamin D 0.0 %
Vitamin E 3.0 %
Calcium 18.6 %
Copper 23.2 %
Folate 16.1 %
Iron 26.3 %
Magnesium 33.2 %
Manganese 39.8 %
Niacin 14.6 %
Pantothenic Acid 5.0 %
Phosphorus 37.4 %
Riboflavin 18.6 %
Selenium 0.3 %
Thiamin 7.0 %
Zinc 5.7 %

% Percent Daily Values for Teriyaki Tempeh Lettuce Wraps are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

May 022014
 

The secret is in the sauce with my Garlic Black Beans over Rice Pasta. Extra garlic, onions, Kalamata olive paste and sundried tomatoes are tied together with a dash of balsamic for pure perfection.

Garlic Black Beans

Garlic Black Beans

What is the first thing you are usually thinking about when you get up each morning?

If I wake up before my alarm, my brain tends to go towards what I need to get done that day and I automatically guide it towards what I’m grateful for. If it is my alarm that wakes me up on the other hand, I’m thinking how tired I am already before I can start directing my thoughts towards a more positive place.

I’m thinking about it this morning because I came across this amazingly eye opening video by Marie Forleo interviewing Arianna Huffington. Marie writes, “Arianna Huffington, founder of the Huffington Post, has been wildly successful, but was working so hard at one point in her life that she found herself sick and burnt out, overworked, and boggled down with things to do.

In her book Thrive, Arianna Huffington shares the secret to how changing your mindset and a few habits in your daily routine can help you unlock your true wisdom, allow you to come up with your best ideas, and be your most creative self.

She’s learned from experience that following these simple steps can lead to a more productive, less stressful, and more joyful life where you’re not strangled by your to-do list and have enough time to actually accomplish (and enjoy) the things in your life that matter most.”

How to be more productive and less stressed? Sign me up! The most eye opening part for me was when she said if you start becoming fearful or stressed, change the channel.

What the hell does this have with Garlic Black Beans over Rice Pasta? Because this was a night that I was harried, stressed, tired and the last thing I could think of what to make for dinner. I had a bunch of things I needed to use in the fridge or it would be too late (and I loathe waste) so, as much as I wanted to, I didn’t go out and buy dinner. This choice would save time and money in the end.

I had to stop and tell myself that there is nothing else I can do in this moment while I’m making dinner – effectively “changing the channel”. I was able to refocus, look at what I had, and create this meal that came out deliciously, surprisingly well. Instead of traditional Cuban or Mexican spices, the olives and sundried tomatoes give this dish almost a meaty texture and taste and the balsamic vinegar at the finish adds a tangy layer of depth that simply makes the dish. We all went in for seconds – it is even going on my favorites list!

What is the first thing you usually think about in the morning? If you watch this video, what was your favorite tip?

Garlicky Black Beans

Garlicky Black Beans

Garlicky Black Beans over Rice Pasta

Serves 6
Vegan, Gluten Free
Printable Recipe

Ingredients

1 tsp EVOO
1 onion, chopped
4 cloves garlic, minced
1/4 tsp sea salt & dash fresh ground pepper
2 cups chopped kale
4 1/2 cups well cooked black beans (or 3 14.5 oz cans, rinse and drain only one, reserve liquid from second)
2-3 cups veggie broth or water (depending on how thick you prefer)
3 Tbsp Kalamata olive spread, such as Organic Divina
3 Tbsp julienned sundried tomatoes
2 tsp course ground prepared mustard
1 Tbsp balsamic vinegar
10 oz rice pasta, cooked to package directions

Directions

1. Heat a stock pot over medium high heat; add olive oil; sauté onion about 5 minutes (add a tbsp of water if onions begin to stick); reduce heat; add garlic; cook, stirring constantly for 1 minute; add salt, pepper, kale, black beans, veggie broth, olive spread, sundried tomatoes and mustard. Simmer about 20 minutes or until soup has thickened. Stir in balsamic vinegar. Serve over rice pasta.

Nutrition Facts
5 Servings
Amount Per Serving

Calories 426.4
Total Fat 7.0 g
Saturated Fat 0.7 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.7 g
Cholesterol 0.0 mg
Sodium 766.1 mg (use water to reduce to 424 mg)
Potassium 670.5 mg
Total Carbohydrate 66.6 g
Dietary Fiber 14.2 g
Sugars 1.6 g
Protein 16.1 g

Vitamin A 146.2 %
Vitamin B-12 0.0 %
Vitamin 6 9.8 %
Vitamin C 39.7 %
Vitamin D 0.0 %
Vitamin E 2.8 %
Calcium 7.5 %
Copper 17.2 %
Folate 41.2 %
Iron 20.1 %
Magnesium 21.9 %
Manganese 38.7 %
Niacin 17.1 %
Pantothenic Acid 3.5 %
Phosphorus 17.5 %
Riboflavin 6.7 %
Selenium 3.2 %
Thiamin 32.1 %
Zinc 9.2 %

*Percent Daily Values for Garlic Black Beans over Rice Pasta are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Apr 222014
 

Are you ready for a fiesta, but fresh (non-GMO) corn isn’t available? Grab a can of baby corn and try my Summer Grilled corn salsa with Baby Corn!

(Bonus – kids will love trying “baby corn” I’m surprised I had any left for the photo since my daughter kept grabbing some!)

Summer Grilled Corn Salsa with Baby Corn!

Summer Grilled Corn Salsa with Baby Corn!

Of COURSE I always say fresh is best – but when it comes to what is in season in your area, sometimes you just can’t get that ingredient. Try frozen, organic vegetables first; however, if those aren’t available either, it is ok to sub a can of veggies here and there, BUT, here are some of my tips.

If you can’t get salt free, be sure to reduce the salt in the recipe.
Don’t just plop a can of veg into a dish. Be sure to do something with it – like grill it. I’ll never forget when I ordered a tropical salad from a restaurant and they gave me iceberg lettuce with canned pineapple on top. I thought to myself – GRILL that pineapple if you can’t use fresh. At least put some effort into it. Sheesh.

 Look for BPA free cans. BPA stands for bisphenol A. BPA is an industrial chemical that has been used to make certain plastics and resins since the 1960s. Epoxy resins are used to coat the inside of metal products, such as food cans, bottle tops and water supply lines. Some dental sealants and composites also may contain BPA.

Grilled Baby Corn Salsa

Grilled Baby Corn Salsa

What I love most about this salsa is it’s mixture of textures and flavors. It is simple to throw together and great as a topping for tofu or any protein you like. If you are having a Mexican Fiesta – this will be perfect or for any summer party where you are grilling up some delicious bean burgers and carrot dogs. The best part is it is just a little different from the usual tomato salsa and will be sure to have people exclaiming – Grilled Salsa! What a great idea!

Have you ever tried grilling ingredients in a salsa? What is your favorite salsa recipe?

Grilled Baby Corn Salsa

Grilled Baby Corn Salsa

Grilled Baby Corn Salsa

Serves 4
Vegan, Gluten Free
Printable Recipe

Ingredients

1 can baby corn
1/2 sweet onion, quartered
2 tomatoes, cut in half
1 jalapeno
Juice of 1 lime
1/8 tsp sea salt
2 tbsp fresh chopped cilantro
Olive oil mister

Directions

1. Preheat grill to medium high; place a grate cover on grill grates so corn will not fall through; spray corn, onion, tomatoes and jalapeno with olive oil spray or Misto; place on heated grill and grill until char marks appear; flip once and grill until char marks appear on second side; remove from heat; cool 5 minutes; chop veggies**; sprinkle with sea salt & cilantro and finish with a squeeze of fresh lime.
**For no heat, use grilled jalapeno as garnish, to add heat, add a small amount of jalapeno at a time until desired level of heat is reached. 

Nutrition Facts for Grilled Corn Salsa
4 Servings
Amount Per Serving 

Calories 49.0
Total Fat 1.6 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.9 g
Cholesterol 0.0 mg
Sodium 82.1 mg
Potassium 232.2 mg
Total Carbohydrate 8.9 g
Dietary Fiber 1.6 g
Sugars 1.0 g
Protein 1.4 g

Vitamin A 9.4 %
Vitamin B-12 0.0 %
Vitamin B-6 4.7 %
Vitamin C 21.2 %
Vitamin D 0.0 %
Vitamin E 2.2 %
Calcium 0.7 %
Copper 3.6 %
Folate 6.1 %
Iron 2.6 %
Magnesium 4.3 %
Manganese 6.3 %
Niacin 4.2 %
Pantothenic Acid 3.6 %
Phosphorus 4.0 %
Riboflavin 2.9 %
Selenium 0.6 %
Thiamin 6.2 %
Zinc 1.3 %

*Percent Daily Values for Grilled Corn Salsa with Baby Corn are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Apr 022014
 

  This Easy & Delicious Vegan Spanakopita Recipe has a healthy little secret – within that oh-so light and flakey crust it is stuffed with savory, seasoned greens and tangy sun dried tomatoes nestled inside. My whole family enjoyed each bite!

Vegan Spanakopita Recipe

Vegan Spanakopita Recipe

Getting kids involved in cooking is fun.

Especially with plant based cooking. No worries of contamination or icky pathogens – just good clean fun.  The best part is that it is time well spent together (electronics-free), AND gives kids a skill that will benefit them for the rest of their lives.

When I graduated college I do believe my best dish was spaghetti with jarred sauce that I typically managed to still mess up. I remember all the waaaaaay back to my dorm at FSU – there was a shared kitchen with one of those old stoves with the coil.

Visions of a Dorm Room

Visions of a Dorm Room

The “kitchen” was more of a closet with other students occasionally also cooking spaghetti or a processed cheese product that could last a nuclear ice age – you know the one I’m talking about.

Cooking in the Dorm

Cooking in the Dorm

Very funny photo source. If you want to be entertained - click the link. 

A well trained cook, my mother was not. Fish sticks, chicken pot pie and tuna noodle casserole all the way baby.
Love you mom! Please don’t be mad I’m telling everyone about the frozen fish sticks!

My Nana, on the other hand, was an excellent macrobiotic cook. But, unfortunately I didn’t think macrobiotics were cool when I was growing up, so I didn’t learn how brilliant my Nana was until later in life.

Now that I have learned so much about food, our food system in the US, and cooking, I have vowed to bless my daughter with knowledge and skill. She will know what kohlrabi is, how to make her own bean burgers (and be able to eat the raw mix if she wants), the importance of fiber, why staying away from dairy is key, and the state of the commercial farming industry. She is one of the people that will help shape our future – and the future looks better than today.

Part of our future is electronics. I’ve learned to embrace it, but respect it’s power. One of the ways I have planned to embrace it is by doing more videos on how to cook. My problem is timing. By the time I get home from a long day of business meetings, appointments etc. my daughter needs to start her homework  and I have to get dinner on the table before she tries to eat me out of house and home. The last thing I seem to be able to do is put makeup on and film a video.

But I have good news. I’ve discovered a great medium for the busy cook who wants to get into the video segment.

The Vine Video. In 7 seconds I can give a quick overview of how a dish was made. No one really wants to sit down to a 20 minute tutorial before they eat anyway, right? Right? (At least that’s what I’m telling myself.)

Well here it is. You can pause it at each frame but just don’t pause it on my oh-so-fresh and un-made up face. Lord knows I’m not in my college days any more.

Did you grow up cooking? If you have children, how do you get them involved?

Vegan Spanakopita Recipe

Vegan Spanakopita Recipe

Greens Spanakopita

Serves 4
Vegan
Printable Recipe

Ingredients

8 sheets fillo dough
Olive oil spray
1 onion, sliced thinly
3 cloves garlic, minced
1-2 bunches kale, bok choy, spinach or mixture of any greens (about 5 cups), chopped
1/4 tsp sea salt
1/8 tsp fresh ground pepper
1 tsp garlic powder
1/3 cup julienned sundried tomatoes
2/3 cup non-dairy cheese (such as cashew cheese, Daiya or tofu cheese)

Directions

1. Preheat oven to 350F. Heat a sauté pan over medium-high heat; spray with olive oil; sauté onions, about 5 minutes; reduce heat to medium-low; add garlic and greens, salt, pepper and garlic powder. Cook an additional 5 minutes or until greens are wilted.

2. Place one sheet fillo on pan prepared with parchment; spray with olive oil; top with next sheet; repeat. Top with greens mixture, cheese and sundried tomato; fold edges over so top is completely covered; flip and spray top with additional olive oil; bake for 25-30 minutes or until fillo is browned. ** Cut into four triangles.

**Watch the fillo closely because it can go from undercooked to overcooked in minutes!

Nutrition Facts (with 1 1/2 Tbsp olive oil)
4 Servings
Amount Per Serving

Calories 204.8
Total Fat 9.6 g
Saturated Fat 1.9 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 4.2 g
Cholesterol 0.0 mg
Sodium 508.0 mg
Potassium 599.4 mg
Total Carbohydrate 26.4 g
Dietary Fiber 4.3 g
Sugars 4.5 g
Protein 5.8 g

Vitamin A 296.1 %
Vitamin B-12 0.0 %
Vitamin B-6 12.6 %
Vitamin C 86.9 %
Vitamin D 0.0 %
Vitamin E 8.5 %
Calcium 9.5 %
Copper 14.1 %
Folate 9.3 %
Iron 12.7 %
Magnesium 10.1 %
Manganese 33.8 %
Niacin 6.1 %
Pantothenic Acid 2.4 %
Phosphorus 7.0 %
Riboflavin 7.3 %
Selenium 3.0 %
Thiamin 7.5 %
Zinc 3.4 %

*Percent Daily Values for Vegan Spanakopita Recipe are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Mar 242014
 

Flavorful marinated mushrooms stuffed with a soft vegan cheese are topped off with tart, tangy and sweet sundried tomatoes in my Vegan Marinated & Grilled Stuffed Mushrooms.

Vegan Stuffed Mushrooms

Vegan Stuffed Mushrooms

In the middle of the night last night, thoughts started coming to me – rolling in like thunderclouds. Dark, worrisome, brooding.

 It started with losing my dad and ran the gamut through all of the things I need to get done. I started wondering why we as humans occasionally wake in the middle of the night and start worrying. For one, we can’t do anything about it at that time and secondly, worrying typically doesn’t accomplish anything other than making us feel terrible.

Suddenly, I remembered an excerpt about time travel from a book I’m reading called Choose Yourself, by James Altucher. Not time travel as in “I want to go back in time to see the dinosaurs”, but as in be in the NOW. When you think about the past or the future you are time traveling.

Grilled Mushrooms

Grilled Mushrooms

So I began to have gratitude for what I had RIGHT THEN. A warm, comfy bed, my husband snoozing next to me, and my daughter nestled in her bed. A roof over our heads. Running water. An abundance of food, an abundance of knowledge, family and friends, residing in sunny Florida.

Next I remembered something in this month’s Oprah magazine called 4-7-8 breath. You breathe through your nose for 4 counts, hold for 7 counts and exhale from your mouth for 8 counts. Repeat.

Next thing I knew – I was off to dreamland.

Upon waking I knew I had my topic for this post! It flows perfectly with another realization I came to recently. While I’m cooking I never am really present. I’m rushing around trying to do twenty things at once and sometimes burning what I’m cooking in the process. Vivian from KyV Farm recently said she has been cooking all her food for the week on Sunday and she calls it her “me time”. I decided there was no reason I couldn’t do that, so while I was cooking these mushrooms I decided to be present. I grabbed a glass of wine and my magazine and sat on the porch as the mushrooms were grilling. My daughter set the table, we lit candles and sat as a family. We made a sort of mini-production out of it. What a difference this makes! It gives us time to chat about our day, or even just to be quiet together. And that is what life is really about, right?

I hope some of these experiences help you to be more present in your day, to not “time travel”, and to live your best life!

What are your favorite ways of staying in the moment?

Vegan Marinated Mushrooms

Vegan Marinated Mushrooms

Now for the recipe – I have a tofu tip for you.

To press the tofu of water, I love using a TofuXPress (see how it is used in this post.). I finally broke down and bought one a while back and it is probably one of my most favorite tools. It both presses blocks of tofu with no mess, and has a cover so you can marinate right in the press. It is worth the splurge on it. If you want to check it out I have a link to one…look just to the right under “I recommend”. I promise you will NOT be disappointed.

Vegan Grilled Mushrooms

Vegan Grilled Mushrooms

Vegan Marinated & Grilled Stuffed Mushrooms
with Sundried Tomatoes

Serves 4 – 8
Vegan, Gluten Free
Printable Recipe

Please note that tofu will need to be prepared a day or two prior to making this recipe. Feel free to make the marinade ahead too!

Ingredients

1 block organic, extra firm tofu
2-3 Tbsp miso
8 Portobello Mushroom Caps
6 Tbsp balsamic vinegar
2 Tbsp olive oil
4 cloves garlic, chopped
4 Tbsp prepared mustard (I like coarse ground)
2 Tbsp maple syrup, honey or agave (honey is not vegan)
1/2 cup non-dairy shredded mozzarella (such as Daiya)
1 tsp garlic powder
1/2 cup julienned sundried tomatoes

Directions

1. Press tofu of water – 1 hour to overnight; slice into three sections lengthwise. Spread each slice evenly with miso and let sit overnight.

2. Wipe down mushroom caps and remove stems. Mix balsamic, olive oil, garlic, mustard and maple syrup in a large bowl with a lid. Place mushroom caps inside and gently toss in marinade. Let sit 10 – 20 minutes.

3. Mix miso, tofu, cheese and garlic powder in a large bowl with hands until all ingredients are well incorporated.

4. Heat grill over medium heat, to around 350F; place mushrooms on grill racks, gill side
down; cook 7 to 10 minutes; turn and stuff each mushroom cap with 2 rounded Tbsp of tofu mixture; grill an additional 10 minutes or until “cheese” is heated through. Top each with a few slices of sundried tomato.

**Reserve any leftover marinade for another use.

Nutrition Facts
8 Servings
Amount Per Serving 

Calories 168.4
Total Fat 8.8 g
Saturated Fat 1.6 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 3.3 g
Cholesterol 0.0 mg
Sodium 338.3 mg
Potassium 616.5 mg
Total Carbohydrate 14.7 g
Dietary Fiber 2.3 g
Sugars 6.2 g
Protein 8.9 g

Vitamin A 0.8 %
Vitamin B-12 0.1 %
Vitamin B-6 3.4 %
Vitamin C 3.4 %
Vitamin D 0.0 %
Vitamin E 2.1 %
Calcium 7.0 %
Copper 8.9 %
Folate 4.5 %
Iron 8.3 %
Magnesium 12.5 %
Manganese 41.2 %
Niacin 2.7 %
Pantothenic Acid 1.3 %
Phosphorus 11.4 %
Riboflavin 3.1 %
Selenium 10.3 %
Thiamin 3.6 %
Zinc 7.0 %

*Percent Daily Values for Stuffed Mushrooms are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Mar 122014
 
Vegan Carrot Cake

My Carrot Bundt Cake with Maple Cream Cheese Frosting is a new and fresh twist on the classic flavors you love.

Sweet, creamy and tangy frosting is slathered over spiced, carrot bundt cake that is stuffed with raisins, sunflower seeds and coconut in this easy-to-make recipe (that just so happens to be vegan, gluten free, nut free and refined sugar free).

Florida Coastal Cooking

Florida Coastal Cooking

Cream cheese and carrots.  A little naughty and a little nice.

Vegan, GF, Sugar Free Carrot Bundt Cake with Maple Cream Cheese Frosting

Vegan, GF, Sugar Free Carrot Bundt Cake with Maple Cream Cheese Frosting

Sort of like strangers kissing for the first time.

(I just had to fit that video in because it is so sweetly romantic.)

Though you will feel naughty eating carrot cake with cream cheese frosting, you’ll find that this cake is actually very nice! Each serving boasts 5 grams of fiber, ZERO cholesterol, 13.8g sugar, 5 g protein and TONS of vitamins and minerals.

Now let’s compare this to a cheesecake factory slice of carrot cake……

Nutrition Facts, Cheesecake Factory Carrot Cake, Serving Size 1 slice, Amount Per Serving

Calories from Fat 756 Calories 1510
% Daily Values* Total Fat 84g 129% Saturated Fat 23g 115% Cholesterol 190mg 63% Sodium 600mg 25% Total Carbohydrate 179g 60% Dietary Fiber 6g 24% Sugars 129g Protein 18g

Vegan, GF, Sugar Free Carrot Cake with Maple Cream Cheese Frosting

Vegan, GF, Sugar Free Carrot Cake with Maple Cream Cheese Frosting

 Tips for this bundt cake: This is a small bundt cake – be sure to keep an eye on the cook time. You may want to check it at 20 minutes as oven cooking times vary.  This cream cheese frosting will be great on just about any cake or cupcake. If you don’t like maple – simply sub agave or brown rice syrup.

What is your favorite cake? Chocolate cake? Rum cake? Fruit Cake?  Maybe I’ll make that next!

Vegan, GF, Sugar Free Carrot Bundt Cake with Maple Cream Cheese Frosting

Vegan, GF, Sugar Free Carrot Bundt Cake with Maple Cream Cheese Frosting

Carrot Bundt Cake with Maple Cream Cheese Frosting

Serves 10
Vegan, Gluten Free, Refined Sugar Free, Nut Free
Printable Recipe

Ingredients

1/2 cup coconut butter, softened
1 cup unrefined, organic coconut sugar (or 1/2 coconut and 1/2 sugar if you don’t care about sugar free)
1/4 cup unsweet apple sauce or crushed pineapple
1/4 tsp lemon zest & 1 Tbsp fresh lemon juice
1 tsp vanilla
1/2 tsp salt
2 tsp pumpkin pie spice
1/4 cup non dairy milk
1 1/2 cups GF all purpose flour
1 1/2 tsp baking powder
1 cup shredded carrot
1/4 cup each raisins, sunflower seed and/or pumpkin seed, shredded unsweet coconut.

Maple vanilla cream cheese frosting
8oz cream cheese alternative
2 Tbsp maple
1 tsp lemon (2 drop lemon oil)
1 tsp vanilla
1/4 tsp salt
1/4 tsp cider vinegar

Directions

1. Preheat oven to 325F. Cream together coconut butter and coconut sugar; stir in applesauce or crushed pineapple; stir in lemon juice and lemon zest. Add vanilla, salt, pumpkin pie spice and nondairy milk.

2. Mix GF All Purpose Flour with baking powder in a small bowl. Stir slowly into wet ingredients.

3. Add 1 cup carrot, raisins, sunflower seed/pumpkin seed and shredded unsweet coconut.

4. Bake at 325 25 – 30 minutes. Test at 25 minutes with a knife to ensure it comes out clean. Cool completely.

5. Mix frosting ingredients. Frost cooled cake

Nutrition Facts
10 Servings
Amount Per Serving 

Calories 291.0
Total Fat 17.4 g
Saturated Fat 10.8 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 2.3 g
Cholesterol 0.0 mg
Sodium 366.0 mg
Potassium 122.0 mg
Total Carbohydrate 32.9 g
Dietary Fiber 5.0 g
Sugars 13.8 g
Protein 4.4 g

Vitamin A 30.9 %
Vitamin B-12 0.0 %
Vitamin B-6 2.9 %
Vitamin C 4.6 %
Vitamin D 0.0 %
Vitamin E 8.5 %
Calcium 14.0 %
Copper 4.6 %
Folate 2.8 %
Iron 13.2 %
Magnesium 2.3 %
Manganese 16.0 %
Niacin 2.1 %
Pantothenic Acid 2.8 %
Phosphorus 6.3 %
Riboflavin 1.3 %
Selenium 4.1 %
Thiamin 1.4 %
Zinc 2.7 %

Percent Daily Values for carrot bundt cake are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Feb 272014
 
Loaded Falafel Burger

These easy Loaded Falafel Burger with Roasted Vegetables use fresh roasted veggies along with premade burgers to save time on a busy weeknight.

Could there be anything better than eggplant, tomato and onion all roasted and caramelized? I think not.

Falafel Burgers

I give no apologies when it comes to dinner on busy weeknights.

Meals from scratch are best, but when it comes to getting home after a busy day and wanting to take a few shortcuts, I’m all for it. One of the cleanest burgers I’ve found is Sunshine Burger, and the falafel is delicious!

Here are the ingredients:

Organic cooked brown rice, organic cooked chick peas, organic ground raw sunflower seeds, organic cooked yellow split peas, organic Tahini (organic ground toasted sesame seeds), organic cumin, organic garlic, organic parsley, sea salt.

These are definitely something you can feel save feeding your whole family.

I don’t talk a lot about my personal life on my blog – I lean more towards chatting about the actual recipe and the benefits, but I’ll share a little of what has been going on and why I’ll be doing a fair amount of clean semi-homemade recipes instead of from scratch. Since leaving my corporate job in August life has been a whirlwind. Mornings (still) start by 5AM and I get right down to business. I’m a morning person though. I like to be sleeping by 9:30 or 10PM. I work for a few hours on events with Native Sun, my blog or my business. At around 7AM I get my daughter up to get ready and take her to school then head right to my workout to start my day. This has never been an “if I can make it” thing. No exceptions to working out! I head home and then it is off to meetings at Native Sun or business meetings. I absolutely love being out of the cubicle and in a self-directed environment. Sometimes I walk out of a meeting at 2:00 and into the sunshine wanting to yell – I’m FREE! I pick my daughter up from school and help her with her homework and sometimes take her paddle boarding on the river. Then after she goes to bed, many times it is back on the computer to take a training course, do an on-line business presentation or two or catch up on anything else. Self-development is another must. I never. stop. learning. We all are students, and if we don’t continue to learn, grow and change we cannot move forward. No, I don’t have time to watch much TV any more, but the old saying is so true – if you love what you do, you never have to work a day in your life. After losing my Dad in May, I vowed that on my last two minutes of life I would look back with pride. I would not wonder what if. I will know that I did everything in my power to achieve my goals and dreams. I am not special. I am not unique. I simply made a decision to wake up and say to myself – I want more. It was a choice.  Though I have failed many times, and I will fail many times more, I look at each failure as an opportunity to learn. In the past two years I have learned more about people, how to listen and how much I enjoy helping others than the previous 34 years of life. I have found that through helping others, I naturally move closer to my goals and dreams.  On the days I think to myself – how am I going to do this? Am I deserving of making this work? I then think about all the successful people out there – many of them came from a world of hardship and rose to greatness. We all have 24 hours in a day. It is what we do with that time that sets us apart.

Plus, now you have this delicious sandwich to save you time.

Is there anything you would love to accomplish in your life? Are you moving towards it? If not, what might be holding you back?

Loaded Falafel Burger

Loaded Falafel Burger

Loaded Falafel Burger with Roasted Vegetables

Serves 4
Vegan
Printable Recipe

Ingredients

1 eggplant, sliced
1 roma tomato, sliced
1 onion, sliced
1 Tbsp oil
1/4 tsp salt
1/8 tsp ground pepper
4 falafel burgers, such as sunshine burger
4 Organic thin style sandwich buns
1/4 cup prepared hummus

Yogurt Sauce (Optional – use extra hummus if omitting)
1 container plain non-dairy yogurt (preferably Greek style)
1 Tbsp fresh parsley
1 Tbsp fresh lemon juice
1 tsp apple cider vinegar
1/4 tsp salt
1 clove minced garlic

Directions

1. Preheat oven to 350F; spray two baking sheets with oil or cooking spray; top with eggplant, tomato and onion slices; drizzle 1 Tbsp oil, 1/4 tsp salt and 1/8 tsp fresh ground pepper; roast 25 minutes, turning vegetables half way through cook time.

2. In a small bowl, mix yogurt sauce ingredients if using.

3. Heat falafel burgers to package directions; toast thin buns. Spread bottom thin bun with 1 Tbsp hummus; top with one burger, 1/4 of the roasted vegetables and 2 Tbsp yogurt sauce; add top slice of thin bun and enjoy!

Nutrition Facts
4 Servings
Amount Per Serving

Calories 434.4
Total Fat 21.3 g
Saturated Fat 1.7 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 3.1 g
Cholesterol 0.0 mg
Sodium 638.1 mg
Potassium 206.6 mg
Total Carbohydrate 53.0 g
Dietary Fiber 13.6 g
Sugars 7.7 g
Protein 19.7 g

Vitamin A 0.4 %
Vitamin B-12 3.8 %
Vitamin B-6 6.4 %
Vitamin C 8.0 %
Vitamin D 0.0 %
Vitamin E 2.4 %
Calcium 16.9 %
Copper 5.8 %
Folate 5.8 %
Iron 24.0 %
Magnesium 5.4 %
Manganese 11.4 %
Niacin 1.4 %
Pantothenic Acid 3.3 %
Phosphorus 9.5 %
Riboflavin 6.5 %
Selenium 1.4 %
Thiamin 5.3 %
Zinc 2.6 %

*Percent Daily Values for Loaded Falafel Burger are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Feb 182014
 

Simple, devilishly delicious and 100% vegan, my Vegan Chorizo Nachos with Pickled Jalapeno Relish will tame your inner junk food junkie.

Vegan Chorizo Nachos

Vegan Chorizo Nachos

 Layers of flavor with fresh lime, zippy jalapenos, spicy chorizo and a variety of textures from crunchy tortilla chips to creamy avocado come together in this recipe to satisfy even the biggest craving.  Bring this to your next pot luck and amaze your friends that it is vegan, or halve the recipe for a fun family night.  Either way you can’t go wrong!

Vegan Chorizo Nachos

Vegan Chorizo Nachos

Better yet have an impromptu fiesta!

Here are some great dishes you could include:

7 Layer Dip

7 Layer Dip

Chipotle Walnut Lettuce Wraps

Chipotle Walnut Lettuce Wraps

Grilled Corn, Onion and Black Bean Salsa

Grilled Corn, Onion and Black Bean Salsa

Mexican Tortilla Bake

Mexican Tortilla Bake

Black Bean Soup with Forbidden Rice

Black Bean Soup with Forbidden Rice

For anyone that doesn’t want to use the soy chorizo, sub black beans. I was unsure if I would enjoy the Tofurky chorizo; however, it was nicely flavored and had great texture. It will be an interesting experiment to bring this to an omnivore pot luck and see if anyone can tell the difference.  The pickled jalapeno relish is what really makes this dish unique. It is spicy but not too spicy, and has a nice acidity from the vinegar to add that finished layer.

Tell me – do you eat plant based meat products every now and then or do you try and go the whole food route? I typically stick with as many whole foods as much as possible but I also realize that people switching to a meatless diet can go through an adjustment period where it is nice to have some easy options to splurge on but still stick with the program. Hopefully this gives people options!

Vegan Chorizo Nachos

Vegan Chorizo Nachos

Vegan Chorizo Nachos with Pickled Jalapeno Relish

Serves 10 (This is great for a big group!)
Vegan, Gluten Free
Printable Recipe

Ingredients

1 bag organic corn tortilla chip rounds
1 pkg chorizo style meatless crumbles, such as Tofurkey
1 cup low fat, organic refried beans
3/4 tube vegan style nacho cheese such as Teese

Pickled Jalapeno Relish
2 green onions, chopped
1 avocado, seeded and chopped
1 tomato, diced
1/4 red onion, diced
1/4 – 1/2 cup pickled jalapeno slices, chopped
1 fresh lime, juiced

Directions

1. Preheat the broiler to high.

2. Lay a bag of tortilla chip rounds on a baking sheet ; top with 1 pkg chorizo style meatless crumbles; spoon refried beans over evenly; spoon Tees nacho style cheese over evenly; broil for five minutes, or until cheese is melted.

3. Mix relish ingredients in a bowl; top broiled nachos with relish.

Nutrition Facts
10 Servings
Amount Per Serving

Calories 319.9
Total Fat 16.2 g
Saturated Fat 3.3 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.7 g
Cholesterol 0.0 mg
Sodium 884.1 mg
Potassium 392.5 mg
Total Carbohydrate 28.4 g
Dietary Fiber 7.4 g
Sugars 1.2 g
Protein 9.1 g

Vitamin A 9.3 %
Vitamin B-12 0.0 %
Vitamin B-6 3.4 %
Vitamin C 9.0 %
Vitamin D 0.0 %
Vitamin E 1.4 %
Calcium 5.3 %
Copper 2.1 %
Folate 4.7 %
Iron 10.8 %
Magnesium 1.8 %
Manganese 2.4 %
Niacin 2.1 %
Pantothenic Acid 2.9 %
Phosphorus 1.5 %
Riboflavin 1.9 %
Selenium 0.2 %
Thiamin 1.6 %
Zinc 0.9 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Feb 142014
 

This semi-homemade Vegan Chocolate Cupcakes Recipe with Four Ingredient Creamy Cocoa Frosting is simple enough for even non-bakers (like myself) to make and absolutely scrumptious!

Vegan Chocolate Cupcakes Recipe

Vegan Chocolate Cupcakes Recipe

This post is for any of my last-minute types out there. If you want to make a dessert but they all sound too complicated, run out to your natural food store and grab the simple ingredients for these cupcakes and get mixin!

I loved the combo of chocolate with a touch of peanut butter peeking out from under a decadent and naturally sugar free frosting.  These Vegan Chocolate Cupcakes with Four-Ingredient Creamy Cocoa Frosting is great for vegans and non-vegans, adults and kids alike!

Happy Valentines Day to you and your loved ones.

Vegan Chocolate Cupcakes Recipe

Vegan Chocolate Cupcakes Recipe

Vegan Chocolate Cupcake Recipe with Four Ingredient Frosting

Serves 18
Vegan
Printable Recipe

Ingredients

1 box Madhava MMM….Super Yummy Chocolate Cake Mix
Egg Replacer equal to 3 eggs (or three organic foraged eggs)
1 cup non-dairy milk or water
1/2 cup coconut oil, melted
4 1/2 dark chocolate peanut butter cups, cut into 4s (Justin’s brand is vegan)

Frosting
6 Tbsp non-dairy creamer
3 Tbsp raw cacao powder
3/4 cup coconut oil, softened
1 1/2 cups dates, finely chopped
1/4 tsp salt

Directions

1. Preheat oven to 350F. Mix cake batter to package directions using egg replacer, water or milk and melted coconut oil; pour batter into muffin tin lined with cupcake liners (18 cupcakes); push 1/4 peanut butter cup into each cupcake and cover with batter; bake 23-25 minutes or until knife comes out clean.

2. Blend frosting ingredients using a high speed blender or processor until smooth – this will take several minutes, stop and scrape the sides of the blender regularly to ensure the ingredients are well incorporated.

3. Cool cupcakes completely and frost with frosting.

Nutrition Facts
18 Servings
Amount Per Serving 

Calories 288.6
Total Fat 17.3 g
Saturated Fat 14.0 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 1.0 g
Cholesterol 0.0 mg
Sodium 153.6 mg
Potassium 111.0 mg
Total Carbohydrate 34.0 g
Dietary Fiber 2.4 g
Sugars 21.1 g
Protein 2.3 g

Vitamin A 0.0 %
Vitamin B-12 0.0 %
Vitamin B-6 1.3 %
Vitamin C 0.1 %
Vitamin D 0.0 %
Vitamin E 0.2 %
Calcium 5.0 %
Copper 3.2 %
Folate 0.8 %
Iron 7.1 %
Magnesium 2.7 %
Manganese 3.7 %
Niacin 1.0 %
Pantothenic Acid 0.9 %
Phosphorus 1.6 %
Riboflavin 0.7 %
Selenium 0.8 %
Thiamin 0.6 %
Zinc 0.7 %

*Percent Daily Values for this Vegan Chocolate Cupcakes Recipe are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Feb 122014
 

Valentines day ~ the day of love, desserts, cards and indulgence. This Valentines day I want to celebrate some of my favorite foodies in the bloggosphere by showcasing their scrumptious creations in this post of 20 Indulgent Vegan Valentine’s Desserts.

Mint and Chocolate – my favorite:
Raw Andes’ Mint Pie by Oatmeal with a Fork

Oatmeal with a Fork

Oatmeal with a Fork

I scream, you scream, we all scream for ice cream:
Chocolate Ice Cream with Caramelized Bananas and Chopped Hazelnuts from the Vegan Chickpea

the vegan chickpea

the vegan chickpea

Salty and sweet:
(Sub agave for honey to make vegan)
Almond Butter Pretzel Truffles from Running with Spoons

Running with Spoons

Running with Spoons

For my raw foodie:
Raw Chocolate Cookies with Minty Avocado Frosting from Green Spirit Adventures

Green Spirit Adventures

Green Spirit Adventures

For Breakfast:
Sugar Free Red Velvet Waffles with Cream Cheese Icing from Keepin It Kind

Keepin It Kind

Keepin It Kind

Cupcakes:
Light and fluffy Vegan Orange Cupcakes from the Pretty Bee

the Pretty Bee

the Pretty Bee

Classic Valentines Treat:
7 Ingredient Vegan Cheesecakes by Minimalist Baker

Minimalist Baker

Minimalist Baker

Something different:
Coconut Macaroon Brownies by Vegan in the South

Vegan in the South

Vegan in the South

Spiced Fruit Cake:
Spiced Apple Cake with Caramel Sauce from the pretty bee

the Pretty Bee

the Pretty Bee

Turtles:
3 Ingredient Vegan Pecan Caramel Clusters from Je Suis Alimentageuse

Je Suis Alimentageuse

Je Suis Alimentageuse

Fudgy:
3 Ingredient Fudge Squares by Kitchen Vignettes

Kitchen Vignettes

Kitchen Vignettes

My kind of banana bread:
Healthy Banana Bread Chocolate Chip Oat Breakfast Bars by Ambitious Kitchen

Ambitious Kitchen

Ambitious Kitchen

Strawberries:
Strawberry Mouse by A Girl Worth Saving

A Girl Worth Saving

A Girl Worth Saving

Perfect way to eat your chia:
Coconut Chia Pudding with Mango and Mint by Tales of a Kitchen

Tales of a Kitchen

Tales of a Kitchen

Winner for most interesting:
Parsnip Cake with Candied Kumquats by Golubka Kitchen

golubka kitchen

golubka kitchen

Potato chips n’ chocolate chips:
Chocolate Chip Potato Chip Cookies by Yummy Crumble

Yummy Crumble

Yummy Crumble

Peanut Butter:
Peanut Butter and Cookie Dough Bark by Blissful Basil

Blissful Basil

Blissful Basil

A delicious crumble:
Blackberry Apple Crumble Bars by Veggie on a Penny

Veggie on a Penny

Veggie on a Penny

And one more because this looked amazing:
5 Minute Microwave Apple Cinnamon Crumble by Averie Cooks

Averie Cooks

Averie Cooks

I love these cookies at Christmas – here is a cinnamon orange version:
Crumbly & Delicious Cinnamon & Orange Cookie Balls by My Inspiration

My Inspiration

My Inspiration

And a bonus for good measure!
3 Ingredient Peanut Butter Cups by Pure Ella

Pure Ella

Pure Ella

 Posted by at 9:18 pm