Coconut Pumpkin Cheesecake Pie – Vegan and No Baking!

Dairy Free, Dessert, Egg Free, Gluten Free, High Protein, Native Sun Recipe, Quick and Easy, Soy Free, Vegan, Vegetarian 5 Responses »

Nov 122012

Last Thanksgiving was my first plant based Thanksgiving experience. Before the holiday I was a bit nervous. No turkey? At Thanksgiving? That can’t possible.

But then I made this walnut loaf with all those comforting poultry seasonings. And you know what? I liked it even better. It was moist, flavorful, made great left-overs, was delicious in sandwiches and it was much less expensive than turkey. Even some of my non-vegan family members tasted it and loved it!

Walnut Loaf

Since I got that big change out of the way last year and it was a stunning success, this year I decided to tackle the pumpkin pie. I see many recipes with eggs and sweetened condensed milk. Not only did I want this to be even tastier than the standard pie but much easier and I do believe I accomplished that.

I’m a big fan of texture. I confess, that is the one thing about pumpkin pie that, for some reason, I miss. Something else I love? Coconut!

I figured why not marry coconut and pumpkin pie and get the best of both worlds?

Those of you that love that smooth texture – don’t worry! Simply leave the shredded coconut out of the mix and put a bit more on top.

Coconut Pumpkin Cheesecake Pie

The unexpected texture and sweetness of the coconut and the hint of peanut along with the classic pumpkin pie spice flavors of cinnamon, nutmeg and allspice are a delightful surprise.

I also left the cashews a bit coarser for even more texture and they also add lots of protein!

Vegan Coconut Pumpkin Cheesecake Pie

With some simple, 100% real maple syrup on top – this dessert is over-the-top delicious.

Coconut Pumpkin Cheesecake Pie

Serves 10
Vegan, (Gluten Free Option)
Printable Recipe

Ingredients

1 cup raw cashews
1 15oz can pumpkin puree (Farmers Market brand)
1/2 cup shredded coconut
3/4 cup brown sugar (Woodstock Farms)
1/4 cup coconut peanut butter spread, or smooth peanut butter, (Earth Balance)
2 Tbsp potato starch, or corn starch, (Bob’s Red Mill)
1 Tbsp pumpkin pie spice (Frontier)
1 tsp salt
1 pre-made graham cracker pie crust (Arrowhead mills)

(For Gluten free use Wholly Wholesome Gluten Free Pie Crust)

Optional: Maple Syrup to serve

Directions

1. Soak cashews in water for 3 hours. Drain and place into high speed blender or food processor; add pumpkin puree through salt. Blend until desired consistency is reached.

2. Spoon into pie crust; let set in refrigerator for 1 hour to firm. Top with some additional coconut for garnish and pour a bit of maple syrup over top, if desired.

Nutrition Facts
10 Servings
Amount Per Serving

Calories 455.8
Total Fat 24.5 g
Saturated Fat 5.8 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 4.0 g
Cholesterol 0.0 mg
Sodium 623.8 mg
Potassium 106.5 mg
Total Carbohydrate 48.9 g
Dietary Fiber 7.8 g
Sugars 26.1 g
Protein 14.0 g

Vitamin A 243.5 %
Vitamin B-12 0.1 %
Vitamin B-6 2.1 %
Vitamin C 2.0 %
Vitamin D 0.0 %
Vitamin E 7.5 %
Calcium 4.2 %
Copper 3.5 %
Folate 2.6 %
Iron 8.7 %
Magnesium 4.6 %
Manganese 17.0 %
Niacin 6.6 %
Pantothenic Acid 1.0 %
Phosphorus 4.2 %
Riboflavin 2.7 %
Selenium 3.0 %
Thiamin 1.9 %
Zinc 2.1 %

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

Oct 212012

Are you a Mila lover and need some recipes? This post is for you!

For those of you that are asking – what is Mila? I am 1000% passionate about this food and the company. Scroll down below this delicious gallery of recipes to find out….

Breakfast Oatmeal Cupcakes

Country Apples & Walnuts

Nutrient Packed Mila Cereal

Blueberry Pie Oatmeal with Mila

All Natural Zucchini Muffins with Mila

Mila Almond No-Blender Smoothie

Peanut Butter, Apple, Barley and Raisin Salad

Rustic Roasted Tomato and Garlic Soup

Falafel-Stuffed Eggplant withTahini Sauce

Vegan Seven Layer Dip with Mila

Eggplant Leek Soup

Easy Mexican Tortilla Bake with Mila

Garlicky Bean Dip

Pear Apple Salad

Tropical Mila Crumble

There are two kinds of people in the world.

Those that want to treat their ailments with pills and pharmaceuticals that are ineffective or have serious side effects, and those that want to eat real, whole FOODS.

If you, a friend or family member is struggling with any of these issues, I have found something that may be able to help!

sleep problems
lack of energy
constipation and digestion problems
depression
excess weight
joint problems
skin issues
neurological disorders and a host of other ailments…

Even better, it’s not a mix of herbs, pill or potion, shake or powder. It’s simply a whole, raw food like apples, sweet potatoes or quinoa. It works with vegan, raw and gluten free diets.

[Tip: Go to google, type in the issue you are struggling with and Omega3's and Medical Studies - see what you can find!]

Please, please, please don’t be fooled by those folks that are representing supplements and calling them food. When have you ever pulled a leafy plant out of nutrient dense soil and seen a bunch of pills hanging off the roots?

Mila

How did I come across it? My mom has Multiple Sclerosis and it was her nurse practitioner, Megan, at her neurologist that sent me a sample – she loves to treat disease through whole foods instead of pills. After a few questions and some research, I became so impressed with the nutrition of this food that I agreed to try it out and fell in love. My mom is now eating Mila daily and the difference has been phenomenal. She can go for walks when she used to have to lay down and her energy lasts much longer throughout the day. This is the BIGGEST reason I’m now personally backing it and have even started a business that revolves around it. As for me – the first things I noticed were increased energy, even better digestion and, after three months, I was able to get off my antidepressants. Little did I know that the high dosages of these pharmaceuticals was causing my hair to fall out, so it is now growing back in crazy amounts.

Ok great, so what is Mila?

It’s a special blend of raw seeds that are cleaned and sliced to make them super easy for your body to suck up all the nutrients.

Gram per gram comparison.

This seed blend has 2x the potassium of bananas
6x more calcium than milk
More antioxidants then blueberries
2x the fiber of bran flakes
15x more magnesium than broccoli
4x more selenium than flax seed
6x more protein than kidney beans
9x more phosphorous than whole milk
8x more omega 3s than salmon
3x more iron than spinach

The FIBER in Mila is what helps with weight loss. AND, it absorbs tons of water to help you feel full and regulate blood sugar. As for the other ailments – it has 3000 mg of plant based Omega3′s and that is the key!

Talk about a PERFECT food to get tons of nutrition into our kids. Especially for busy moms like myself.

It is the best fuel for workouts. Do me a favor, next time you go to eat a protein bar, mix up a shake, eat something with a name like “goo”, read the ingredients. How many ingredients are there? Do you know what each ingredient is? No? Then why are you putting that in your body?!

Ask my fellow yogi, ultra-runner and friend Jen Vogel who just finished a 508 mile bike race a few weekends ago! No that is not a typo. Yes 508 miles. She rocks. You go Jen!

Mila is also amazing for pets!

According to Dr Guy Arad, Veterinarian “I am a passionate Veterinary Practitioner with special interest in orthopedic surgery, critical care and cardiology who nurtures the human-pet bond. I love using Mila in my patients, as I see a dramatic improvement in cases of arthritis, recovery from orthopedic surgery, weight loss, skin diseases, diabetes, GI diseases and more. Mila is the healthiest whole raw food and best vehicle of Omega 3s. It is easy to introduce to our companions’ diets, as it has no taste or odor.”

It’s got lots of backing from the medical world.

Dr. Bob Arnot, Dr. Gutierrez, Dr. Clement, Dr. Ford, Dr. Lamm are all behind this little seed.

In comparison to standard organic bulk bin chia, Mila wins out, hands down, every time. See this new research showing that this open blend is better than whole seed. I did a bunch of research to convince me of this but the reason I’m so confident is that I used myself as the guinea pig. In fact, I had been eating both flax and bulk bin chia daily and never noticed a difference until I began eating this seed blend.

Want to try some for yourself? Click here.

Supporting the small farmer is what it’s all about. REAL FOOD is what it’s all about. As you may already know, I’m all about promoting health and nutrition – hence all the CSA/farm share events I do. I volunteer to do that because I LOVE it and I want to make not only my family, but your family healthier too. This company gives back to the farmers that grow this seed along the equator. “The long-term World Vision consists of a program, called Farmer In A Box™, that will educate families and villages to sustain themselves by teaching them to grow the healthiest whole, raw food for themselves. Our access to this extraordinary seed gives us the opportunity to affect the well-being of those all around the world. Our goal is to not only change their health but also create an economical infrastructure for the benefit of their future generations.”

Find out even more reasons I have fallen in LOVE <3 with the company. Click here to watch a short movie.

I’ll admit, at first I was skeptical, but from what I’ve learned since I started this business in May, never have I met a more genuine and supportive leadership group and corporate support/customer service group. This movie was actually filmed to be part of another video and the emotional parts were to be edited out – but when the owners watched all the footage they changed their mind. The stories are what it’s all about, so they decided to bear their hearts and just let it all hang out.
My own experience. I have had to call in to customer service several times – once for an event I had WAY overpaid on accidentally. A real person answered the phone and they refunded my money on the spot – no questions asked. Why can’t all companies be like that?

For so many years I have wanted to start my own business so I can eventually work for myself. Should I open a food truck? Have a farmers market store front? You name it, I thought of it. When I found this food and the business behind it, I jumped at the chance. It may not be for you, but it could be huge. Do you want the next three years to look like the last three?

I am 1000% passionate about this food and the company. Questions? Contact me at chefdawn@hotmail.com

Curried Pear Crumble and Ziggy Marley

Dairy Free, Dessert, Gluten Free, Lighter Fare, Low Cal, Native Sun Recipe, Quick and Easy, Six Ingredients or Less, Snack, Soy Free, Vegan, Vegetarian 2 Responses »

Oct 152012

Curried Pear Crumble

Mildly sweet, a bit salty and aromatic curry….VERY light and satisfying.

Those were the words I jotted down when I was writing up this recipe. We weren’t especially hungry after dinner but wanted something sweet. I opened the pantry door and Ziggy Marley was staring out. That was it! The Ziggy Marley organic Coco’mon curry flavored coconut oil, I got from Native Sun! Lots of times I find curry dishes with raisins so I knew I could create a dessert with this. I grabbed the oats and agave too and whipped this dish up in a minute.

If you have regular coconut oil, that will work too but if you can find the Ziggy Marley brand, I say go for it. His website features this quote, “If I was given a choice and saw something that was genetically modified and saw something else from nature, I would choose the stuff that’s from nature. I don’t want to put anything into my body that’s not natural, that wasn’t created by nature, because we are a part of nature.” What’s not to love?!

My four year old daughter and I shared this crumble – she called it pear pie – and we both loved it.

Curried Pear Crumble

Curry? In a dessert? Yes! Get a little crazy!

This recipe will appeal to both the folks that love curry and those that aren’t too fond of it because the amount of curry added is so slight and the curry in the coconut oil is not overpowering. But if you are a curry lover I encourage you to add more curry powder! There are many different curry blends and we tend to think of curries with savory dishes, but the one I chose had some nutmeg and ginger in it along with other spices such as black pepper and cumin – all these flavors come together and compliment the sweet pears and raisins.

What I love about natural desserts where you incorporate fruit is that they actually have vitamins and minerals that you won’t find when you rip open that prepackaged dessert. Those of you that follow me regularly probably note that I leave the long list of vitamins and minerals under the calories fat and carbs; why? Because that is what is important for your body to function!

EAT REAL FOOD!

Curried Pear Crumble

Serves 2
Vegan and Gluten Free
(Be sure to buy “Gluten Free” oats if you have Celiac)
Printable Recipe
**Items on sale from October 7th through November 6th

Ingredients

1 ripe red Bartlett pear**
3 Tbsp rolled oats (Country Choice)**
1/2 tsp curry coconut oil (Ziggy Marley brand)**
1 dash curry powder
1 dash coarse grind sea salt
1 tsp agave nectar (Madhava)**
1/2 Tbsp raisins

Directions

1. Preheat oven to 400F. Slice pear and remove core; layer in a small baking dish sprayed with non-stick cooking spray.

2. Mix oats, coconut oil, curry powder, salt, agave and raisins in a small bowl; spread evenly over pears; bake 12 minutes or until top is brown and pear is soft.

Nutrition Facts
2 Servings
Amount Per Serving

Calories 114.2
Total Fat 3.1 g
Saturated Fat 2.1 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.4 g
Cholesterol 0.0 mg
Sodium 78.0 mg
Potassium 126.7 mg
Total Carbohydrate 22.3 g
Dietary Fiber 2.9 g
Sugars 4.3 g
Protein 1.4 g

Vitamin A 0.4 %
Vitamin B-6 2.0 %
Vitamin C 5.7 %
Vitamin E 2.7 %
Calcium 1.9 %
Copper 9.8 %
Folate 3.6 %
Iron 5.6 %
Magnesium 8.0 %
Manganese 39.9 %
Niacin 1.3 %
Pantothenic Acid 2.6 %
Phosphorus 8.9 %
Riboflavin 3.4 %
Selenium 1.3 %
Thiamin 8.8 %
Zinc 4.7 %

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

Warm Cinnamon Skillet Apples

Dairy Free, Dessert, Egg Free, Gluten Free, Native Sun Recipe, Quick and Easy, Six Ingredients or Less, Vegan, Vegetarian 2 Responses »

Sep 192012

There is nothing like the smell of apples and cinnamon baking in the oven. It brings me back to my childhood in Massachusetts where apple pie was the dessert of choice at all the holidays; Thanksgiving, Christmas and any other time of the year. Somehow we never tired of it.

To this day-it is still my favorite pie and now I’ve found a way to enjoy every bite without refined white sugar, flour and lots of butter with this warm skillet cinnamon apples.

Warm Skillet Apples

Feel free to sub brown sugar if that is what you have on hand, but I really encourage you to try coconut palm sugar. This palm sugar is reminiscent of brown sugar with a lower glycemic index.

Warm Skillet Apples

Warm Cinnamon Skillet Apples

Serves 6

Vegan, Gluten Free

Printable Recipe

Ingredients

10 to 12 organic Gala apples
1/2 cup Organic Coconut Palm Sugar (or brown sugar)
1 Tbsp Cinnamon
1 tsp sea salt
Juice 1 lemon
3 Tbsp Earth Balance

Directions

1. Heat a cast iron skillet in the oven to 375F. Meanwhile slice apples, removing seeds and stem with a knife; place in a large bowl; sprinkle with palm sugar, cinnamon and salt; pour lemon juice over evenly, mix well.

2. Remove preheated skillet with a pot holder and place on trivet or stovetop. Add 1 Tbsp Earth Balance, using a spoon to coat bottom of skillet evenly. Add apples, placing them flat in a circular pattern. Top with two additional pats of earth balance. Cover and bake 1 hour, remove foil last 20 minutes.

Nutrition Facts (Skillet Apples Only)
6 Servings
Amount Per Serving
Calories 219.2
Total Fat 5.8 g
Saturated Fat 1.9 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 1.8 g
Cholesterol 0.0 mg
Sodium 484.0 mg
Potassium 382.7 mg
Total Carbohydrate 44.6 g
Dietary Fiber 5.5 g
Sugars 29.9 g
Protein 0.4 g

Vitamin A 1.9 %
Vitamin B-12 0.0 %
Vitamin B-6 4.6 %
Vitamin C 23.4 %
Vitamin D 0.0 %
Vitamin E 2.9 %
Calcium 2.7 %
Copper 4.0 %
Folate 1.6 %
Iron 4.3 %
Magnesium 2.5 %
Manganese 13.5 %
Niacin 0.8 %
Pantothenic Acid 1.2 %
Phosphorus 1.4 %
Riboflavin 1.6 %
Selenium 0.7 %
Thiamin 2.2 %
Zinc 0.6 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Tropical Mila (Chia) Crumble. An Easy, Delicious and HEALTHY, Vegan Dessert – All Natural, Sugar Free and Low Cal, Perfect for Weight Watchers.

Breakfast, Dairy Free, Dessert, Egg Free, Favorites, Gluten Free, Kid Friendly, Low Cal, Quick and Easy, Snack, Soy Free, Vegan, Vegetarian No Responses »

Jul 262012

Tropical Mila Crumble

I haven’t done a dessert in a while and this one is right up my alley (and if you follow my blog I know you will love it too). It utilizes all the fresh tropical fruits that are in the grocery right now and some shredded coconut with that signature sweet-nutty taste and bit of texture. On top is a toasted crumble that is the perfect balance of sweet, crunchy and salty.

Healthy Dessert

This versatile dessert is not too sweet so it’s perfect for breakfast and snack as well! The two scoops of Mila give it lots of fiber and Omega 3s the oat groats have a great crunch. I do believe this is my new summer favorite for both dessert and breakfast.

As for my new favorite food, Mila takes the cake. It’s a premium blend of Salvia Hispanica, or chia seed, that has been cold pressed and sliced. From what I’ve learned there are two kinds of people – those of us that are selective about what we put in our bodies and those that want a bargain. And you know, it’s all good. Everyone has to do the right thing for their own body. As for me, I am the first person in line at a thrift shop but when it comes to food, you guys know I don’t compromise.

Super Fast Dessert!

I will say that I had been eating organic chia AND ground flax every day but never noticed any difference – I just ate it because I knew it was good for me. When I got a sample of Mila, I was given no info other than the basics – that it’s a whole, raw, super-food. I ate it for three weeks and noticed better energy and digestion and contacted my friend Megan (who also happens to be my mom’s nurse practitioner at her neurologist and a PhD) to get more.

Of course, I had to ask all about where it is grown, the conditions, and farming practices. Each crop is cleaned and tested for the highest fiber content and Omega3s and then it is cold pressed and opened by slicing it to make it more bio available. Mila has 3000 mg Omega3s per scoop! You can eat regular chia whole – but slicing it open preserves the oils and helps your body absorb the nutrients.
If you want to try some just click HERE and try it out. Please let me know what you think!

Tropical Crumble

Tropical Mila Crumble

Inspired by Grains of Paradise

Serves 6

Vegan and Gluten Free

Printable Recipe

Ingredients

1 mango, peeled and seeded

1 orange, peeled

1/2 banana

1 cup cubed fresh pineapple

1/4 cup shredded unsweet coconut

1 tsp vanilla extract

Dash of salt

Crumble

4 Medjool dates, seeded and chopped

1/2 cup oat groats (you can use oatmeal but it won’t be as crunchy)

2 scoops Mila (4 Tbsp)

1/4 cup shredded coconut

1 Tbsp virgin coconut oil

Dash of salt

Directions

1. Preheat broiler to high. Blend mango through vanilla in a Magic Bullet or food processor. Pour into 9×9 baking dish that has been prepared with cooking spray (I used coconut).

2. Pulse the crumble ingredients together and pour evenly top of the fruit mixture. Broil 2 to 3 minutes or until browned and crunchy.

p.s. Here are some photos I had to throw in. My 3 year old daughter took these. Not bad!

Nutrition Facts
6 Servings
Amount Per Serving

Calories 181.8
Total Fat 7.2 g
Saturated Fat 5.0 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 0.5 g
Cholesterol 0.0 mg
Sodium 54.5 mg
Potassium 202.2 mg
Total Carbohydrate 28.2 g
Dietary Fiber 4.8 g
Sugars 14.3 g
Protein 2.8 g

Vitamin A 6.2 %
Vitamin B-6 7.2 %
Vitamin C 38.3 %
Vitamin E 2.4 %
Calcium 3.4 %
Copper 4.8 %
Folate 3.8 %
Iron 5.0 %
Magnesium 3.4 %
Manganese 25.3 %
Niacin 2.4 %
Pantothenic Acid 1.9 %
Phosphorus 3.2 %
Riboflavin 2.9 %
Selenium 1.0 %
Thiamin 4.3 %
Zinc 0.5 %

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

Nutrition Facts
Info on 4 servings in case you’re hungry!
Amount Per Serving

Calories 272.7
Total Fat 10.9 g
Saturated Fat 7.5 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 0.8 g
Cholesterol 0.0 mg
Sodium 81.8 mg
Potassium 303.4 mg
Total Carbohydrate 42.4 g
Dietary Fiber 7.2 g
Sugars 21.5 g
Protein 4.2 g

Vitamin A 9.3 %
Vitamin B-6 10.8 %
Vitamin C 57.4 %
Vitamin E 3.7 %
Calcium 5.2 %
Copper 7.2 %
Folate 5.8 %
Iron 7.5 %
Magnesium 5.1 %
Manganese 37.9 %
Niacin 3.6 %
Pantothenic Acid 2.9 %
Phosphorus 4.7 %
Riboflavin 4.3 %
Selenium 1.5 %
Thiamin 6.5 %
Zinc 0.8 %

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

What is Inflammation, How Omega 3s Can Help, and Some All Natural Zucchini Muffins Remade with Mila

Articles and Reading, Breakfast, Dairy Free, Dessert, Egg Free, Gluten Free, Kid Friendly, Low Cal, Snack, Soy Free, Vegan, Vegetarian No Responses »

May 312012

“I hurt all over but nothing is broken”, a good friend recently said to me.

What is all this talk about inflammation?

Inflammation is your body’s attempt to defend itself against bacteria and viruses and to heal damaged tissue, however; chronic inflammation is not a good thing-it is what is involved in atherosclerosis which is what can lead to clogged arteries. This can cause everything from memory loss to strokes. Info source, Harvard Medical
The food that you eat can exacerbate inflammation or calm it. Unfortunately the SAD diet, or standard American diet and lifestyle, is one that exacerbates inflammation.

Refined oils
Fried foods
Processed foods
Alcoholic beverages
Lack of exercise
Cigarette smoking

What are some foods that counteract the SAD diet? Foods that contain omega3s

How can Omega 3s help?
I’m going to be speaking a lot about Omega 3s in the upcoming months as I learn more and more about the importance.

Omega 3s are essential fatty acids that our bodies can not produce-we need to get them from food.

According to Harvard Medical, “Omega-3 fats help protect the heart from lapsing into potentially deadly erratic rhythms, ease inflammation, inhibit the formation of dangerous clots in the bloodstream, and lower levels of triglycerides, the most common type of fat-carrying particle in the blood. An excellent way to get omega-3 fats is by eating fish two or three times a week. Good plant sources of omega-3 fats include chia seeds (sold as Salvia), flaxseeds, walnuts, and oils such as flaxseed, canola, and soybean.”

Notice the FIRST plant based source of Omega 3s. Chia. Chia is the one ingredient in Mila. Notice the non plant-based suggestion is to eat fish. Mila has eight times more Omega 3s than wild farmed salmon. The reason Mila is better than standard chia is because it’s grown in specific climate conditions in super nutrient dense soil. Here is a study done on Mila vs standard Chia. In the area of Omega3s it scored MUCH higher in a study done by the Dole Institute, which is why I’m now recommending it.
Web MD states “When possible, try to get omega-3 fatty acids from foods rather than supplements.”

If you decide you must take a supplement – “The most common side effect from fish oil is indigestion and gas.”
How can you incorporate more of this anti-inflammatory? Bake them into wholesome goodies for your family. Mila paired with the super fresh zucchini from KYV farm pack a nutrient punch that can’t be beat. I guarantee that if you join a CSA/farm share, incorporating more fresh veggies, and then add the anti-inflammatory properties of Omega3s on top, you will feel better than ever.

To order Mila you can click here.
Remember those zucchini muffins I made? The all natural ones -vegan, gluten free, sugar free and 100% delicious? Well I re-made them with Mila and they came out even better, which I didn’t think was possible. These are soft, moist, sweet and HEALTHY!
p.s. Stay tuned for the next post – What is Oxidative Stress?

All Natural Zucchini Muffins with Mila

Serves 12
Vegan, Gluten Free
Printable Recipe

Ingredients

2 tbsp Mila + 6 tbsp water (vegan “eggs”)
1/2 cup olive oil
1/3 c agave (or honey for non-vegan)
1 1/4 cup shredded zucchini from KYV Farm
1 tsp vanilla
1 tsp cinnamon and/or pumpkin pie spice
1 1/2 cups gluten free all purpose flour (or whole wheat or brown rice flour would also work)
1/2 tsp baking powder
1/2 tsp baking soda
1/2 cup loosely packed raisins
Rounded 1/2 tsp sea salt

Optional
Turbinado sugar to sprinkle on top (but if you do this you can’t call them “sugar free”.

Directions

1. Preheat oven to 350F. Mix the flax egg and set aside for about 5 minutes. Mix the olive oil, agave, zucchini and vanilla in a medium bowl. Stir in flour, baking powder, baking soda and sea salt; mix until just wet and ingredients are combined; fold in raisins.

2. Pour patter into 12 muffin tins, sprayed with cooking spray (I used organic coconut oil spray). Sprinkle with Turbinado sugar, if using. Bake about 18 to 20 minutes or until browned and a knife comes out clean.

Nutrition Facts
12 Servings
Amount Per Serving

Calories 133.4
Total Fat 9.4 g
Saturated Fat 1.2 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 6.6 g
Cholesterol 0.0 mg
Sodium 98.7 mg
Potassium 115.2 mg
Total Carbohydrate 13.2 g
Dietary Fiber 1.1 g
Sugars 10.9 g
Protein 0.6 g

Vitamin A 5.0 %
Vitamin B-12 0.0 %
Vitamin B-6 1.8 %
Vitamin C 2.2 %
Vitamin D 0.0 %
Vitamin E 5.9 %
Calcium 1.5 %
Copper 2.1 %
Folate 1.1 %
Iron 2.4 %
Magnesium 1.8 %
Manganese 5.8 %
Niacin 0.8 %
Pantothenic Acid 0.3 %
Phosphorus 2.5 %
Riboflavin 1.1 %
Selenium 0.2 %
Thiamin 1.3 %
Zinc 0.6 %

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

All Natural Zucchini Muffins – Vegan, Gluten Free, Sugar Free and 100% Delicious

Breakfast, Dairy Free, Dessert, Egg Free, Favorites, Gluten Free, Kid Friendly, Low Cal, Quick and Easy, Snack, Soy Free, Vegan 18 Responses »

May 132012

Happy Mother’s Day to all those Moms out there.

All Natural Zucchini Muffins – Vegan, Gluten Free, Sugar Free

With the recent abundance of zucchini from the farm I had one thing in mind-zucchini bread.

And then I started searching recipes and everything had about TWO CUPS of sugar. What? Is that really necessary?

After one taste of these – absolutely not!

These are super moist and light like they are made with tons of butter. They are about as sweet as a cornbread, so they would be perfect to set at the table for dinner, eat as breakfast, enjoy as dessert or thrown in a lunch bag for a healthy snack. Nuts would be delicious in this, but since my daughter is allergic we left those out and added the raisins.

I’m embarrassed to admit we polished them off in about two days. Between desserts and breakfast we were fighting over these. I think next time I’ll be making a double batch – one with walnuts or pecans for me.

Hands off my muffins!

Zucchini Muffins

Inspired by Iowa Farmers Wife

Serves 12

Vegan, Gluten Free, Sugar Free

Printable Recipe

Ingredients

2 tbsp ground flax seed + 6 tbsp water (vegan “eggs”)
1/2 cup olive oil
1/3 c agave
1 cup shredded zucchini
1 tsp vanilla
1 tsp cinnamon and/or pumpkin pie spice
1 1/2 cups gluten free all purpose flour (or whole wheat or brown rice flour would also work)
1/2 tsp baking powder
1/2 tsp baking soda
1/2 cup loosely packed raisins
1/2 tsp sea salt

Directions

1. Preheat oven to 350F. Mix the flax egg and set aside for about 5 minutes. Mix the olive oil, agave, zucchini and vanilla in a medium bowl, stir in the flax egg. Stir in flour, baking powder, baking soda and sea salt; mix until just wet and ingredients are combined; fold in raisins.

2. Pour patter into 12 muffin tins, sprayed with cooking spray (I used organic coconut oil spray). Bake about 18 minutes or until browned and a knife comes out clean.

Nutrition Facts
12 Servings
Amount Per Serving

Calories 182.5
Total Fat 9.9 g
Saturated Fat 1.3 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 6.7 g
Cholesterol 0.0 mg
Sodium 98.6 mg
Potassium 102.5 mg
Total Carbohydrate 23.9 g
Dietary Fiber 2.3 g
Sugars 11.4 g
Protein 2.1 g

Vitamin A 4.2 %
Vitamin B-12 0.0 %
Vitamin B-6 1.6 %
Vitamin C 1.8 %
Vitamin D 0.0 %
Vitamin E 5.9 %
Calcium 1.8 %
Copper 1.9 %
Folate 0.9 %
Iron 4.8 %
Magnesium 1.6 %
Manganese 3.0 %
Niacin 0.7 %
Pantothenic Acid 0.3 %
Phosphorus 1.4 %
Riboflavin 1.0 %
Selenium 0.2 %
Thiamin 1.1 %
Zinc 0.5 %

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

Country Apples and Walnuts

Breakfast, Dessert, Six Ingredients or Less No Responses »

Apr 162012

My very sweet friend Suzanne is back at work from maternity leave and looks amazing – leaner than before she was pregnant! Everyone was amazed.

We all asked, “How did you do it?!!”

I was so happy to hear the weight just fell off after she and her husband watched Engine 2 and Forks Over Knives while she was out on maternity leave. She already ate a natural foods diet and was my “recipe buddy” with who I would share tips and tricks for adding more whole foods to our diet. I was surprised to hear that her husband was actually the one that wanted to make the jump to a plant based diet and she said he has lost 30 pounds. Everyone has been asking her for recipes and she shared one for an apple dessert that her family loved. I decided I had to try it this morning for breakfast; a simple mixture of fruit, nuts and a bit of maple syrup. The apples were just what I expected – warm, lightly sweet, crunchy and nutty. I can’t wait to have it again tomorrow!

To go along with breakfast, I had a small cup of coffee/teeccino in my favorite cup from the Key West Butterfly Conservatory. I love that it reminds me of my trips to the Keys. Growing up in Massachusetts, the Keys sounded like a fancy vacation and now we are close enough to go several times a year. In fact, I promised my daughter when I finished working on my little teardrop trailer that we would head down to go camping. I had extensive water damage and decided to do all the repairs myself to save money. I’ve learned how to use a jigsaw, chop saw and circular saw, repair all sort of things with liquid nails, wield a caulk gun, install flooring, use a power drill and build a bunk bed – I’m so proud of how far I have come! You can check it out at http://tabtrailer.blogspot.com/. If you visit the website, be sure to go back to the very beginning to see the extent of the damage. She was in rough shape. I’m now building shelves for the closet; I created a cover for the sink for extra counter space and have several other modifications I’m thinking about. HOPEFULLY, next weekend I will be getting the exterior painted. I’m so close to the end of the repairs now that I went ahead and made reservations to go camping in the Keys including visiting our favorite Key West Butterfly Conservatory.

I hope you enjoy this recipe just as much as I did. It’s perfect for a light dessert or, as I had it, a nice breakfast.

Country Apples and Walnuts

Serves 2

Vegan, Gluten Free, Dairy Free

Printable Recipe

Ingredients

2 apples, cored and chopped

2 Tbsp maple syrup

1/4 cup walnut halves, chopped
½ tsp cinnamon (and optional sprinkle of nutmeg/cloves/allspice)
Dash of sea salt

Optional
1 Tbsp ground flax
1 tsp MILA or chia seeds

Directions

1. Preheat oven to 400F. Mix all ingredients together; and spoon evenly over baking sheet covered with non stick spray. Bake for 15 to 20 minutes or until apples are soft and nuts are browned.

Nutrition Facts

2 Servings
Amount Per Serving

Calories 253.0
Total Fat 11.0 g
Saturated Fat 1.2 g
Polyunsaturated Fat 7.9 g
Monounsaturated Fat 1.6 g
Cholesterol 0.0 mg
Sodium 79.7 mg
Potassium 286.1 mg
Total Carbohydrate 39.2 g
Dietary Fiber 7.4 g
Sugars 26.0 g
Protein 3.9 g

Vitamin A 1.6 %
Vitamin B-12 0.0 %
Vitamin B-6 6.8 %
Vitamin C 13.7 %
Vitamin D 0.0 %
Vitamin E 4.0 %
Calcium 5.3 %
Copper 13.6 %
Folate 4.1 %
Iron 8.0 %
Magnesium 7.5 %
Manganese 62.2 %
Niacin 1.9 %
Pantothenic Acid 1.7 %
Phosphorus 5.4 %
Riboflavin 2.4 %
Selenium 1.6 %
Thiamin 4.5 %
Zinc 8.5 %

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

Breakfast Oatmeal Cupcakes

Breakfast, Dairy Free, Dessert, Egg Free, Gluten Free, Kid Friendly, Soy Free, Vegan, Vegetarian No Responses »

Apr 072012

Oatmeal for breakfast is one of my favorite things – but sometimes plain old oats can be a bit boring. To make it more exciting I turned it into a cupcake with Justin’s Chocolate Almond Butter “frosting”.

If you have kids, this is a fun way to get them to eat their oatmeal!

For people with various nut allergies, simply sub any other nut or seed butter. I use sunflower seed butter for my daughter.

Here is what they look like naked. More like a muffin.

Add a little simple peanut butter.

Mmm gooey right out of the oven.

Add a little fun to your life!

Breakfast Oatmeal Cupcakes

Serves 15

Vegan, Gluten Free, Dairy Free

Printable Recipe

Ingredients

Dry
1 cup AP gluten free flour, I used Bob’s Red Mill
2 cups gluten free rolled oats, I used Bobs Red Mill
1/2 c shredded unsweet coconut
1/4 tsp salt
1 Tbsp cinnamon

Wet
1/2 cup oil
1/2 cup agave, maple syrup (or honey for non vegan)
1/4 apple juice (to sub for extra oil!)
1 tsp vanilla
1 flax egg** (or 1 egg for non vegan)

Optional Mix-ins (change em up how you like!)
1/2 cup raisins
1/4 cup dried cranberries
1/4 cup sunflower seeds
3 Tbsp Mila seeds (or chia)
3 Tbsp ground flax

Frosting
15 Tbsp nut or seed butter of choice

**To make a flax egg, mix 1 tbsp ground flax seed with 3 Tbsp water and refrigerate until gooey.

Directions

1. Preheat oven to 350F. Mix dry ingredients in a large bowl; add we ingredients and mix until combined. Stir in mix-ins. Spoon into 15 muffin cups. Bake for 30 minutes or until top is browned.

2. Top with 1 Tbsp preferred nut or seed butter.

Nutrition Facts
15 Servings
Amount Per Serving (without nut butter)

Calories 249.8
Total Fat 13.1 g
Saturated Fat 2.9 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 6.0 g
Cholesterol 0.0 mg
Sodium 41.2 mg
Potassium 90.1 mg
Total Carbohydrate 32.2 g
Dietary Fiber 5.0 g
Sugars 14.2 g
Protein 4.0 g
Vitamin A 0.0 %
Vitamin B-12 0.0 %
Vitamin B-6 1.8 %
Vitamin C 0.7 %
Vitamin D 0.0 %
Vitamin E 9.9 %
Calcium 2.1 %
Copper 3.1 %
Folate 1.4 %
Iron 7.9 %
Magnesium 1.3 %
Manganese 7.7 %
Niacin 1.2 %
Pantothenic Acid 1.7 %
Phosphorus 3.1 %
Riboflavin 1.4 %
Selenium 2.6 %
Thiamin 3.4 %
Zinc 1.1 %

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

Breakfast Oatmeal Cheesecake Bars

Breakfast, Dairy Free, Dessert, Egg Free, Gluten Free, Snack, Soy Free, Vegan, Vegetarian No Responses »

Mar 272012

These breakfast bars were a unplanned weekend creation. Originally they were intended to be a dessert; however, with over 5 grams fiber, 6 grams protein and 0mg cholesterol, they are perfect for a filling and satisfying breakfast as well. I sprinkled a bit of coarse finishing sea salt over top and that brought out more of the sweetness of the agave. When they are just a bit chilled, the creamy filling with the tang of lemon is perfection – a healthy version of the Little Debbie oatmeal cream pies I loved as a child. They should still be enjoyed in moderation due to the calorie, carb and fat content, but that also means that these will stick with you longer than the empty calories of processed foods.

Complex carbohydrates are slower burning and the fat content also helps regulate the blood sugar to keep it from spiking and then dropping causing you to be even hungrier.

__________________________________________________________

Also over the weekend I attended a family dinner. My mom was a March baby so to celebrate her birthday we went over to TPC Sawgrass for dinner.

For anyone that is local, Nineteen at TPC has a wonderful buffet on Sundays – brunch in the morning and a dinner buffet after 5pm for $15. They have lots of vegetarian/vegan options; two salads, a pasta bar with lots of veggies and a red sauce, gorgeous fresh fruit and green beans.

Me and Mom

Dad and Mom

_____________________________________________________________________

Vegan Oatmeal Cheesecake Bars

Oatmeal “Cheesecake” Bars

Breakfast Oatmeal “Cheesecake” Bars

Oat mixture inspired by oatmeal chocolate chip cookies, Clean Food, Terry Walters
Serves 16

Vegan, Gluten Free, Dairy Free

Printable Recipe

Oat mixture

2 cups rolled oats, I used Bobs Red Mill Gluten Free Rolled Oats
1 cup brown rice or all purpose flour, I used Bobs Red Mill Gluten Free Brown Rice Flour
¾ cups unsweet shredded coconut, I used Bobs Red Mill Unsweet Shredded Coconut
1 Tbsp cinnamon
¼ tsp sea salt
½ cup oil
¾ cup agave (or honey if not vegan)
1 Tbsp fresh lemon juice
1 tsp vanilla extract

“Cheesecake” Mixture

2 cups raw cashews, soaked overnight in water
¼ cup fresh lemon juice
¼ cup agave (or honey if not vegan)
¼ tsp sea salt
1 tsp vanilla

Directions

1. Preheat the oven to 350F. Mix the oats, flour, coconut, cinnamon and salt in a medium bowl. Add the oil, agave, lemon and vanilla extract; stir until well combined.

2. Blend the cashews, lemon juice, agave, salt and vanilla in a high speed blender or food processor until smooth and well combined.

3. Spray a 9×9 baking pan with cooking spray and press half the oat mixture in. Spread the cashew mixture evenly over. Pour the remainder of the oat mixture over the entire surface evenly and press gently.

4. Bake 40 minutes or until top is browned. Refrigerate and enjoy.

Nutrition Facts
16 Servings
Amount Per Serving

Calories 395.6
Total Fat 23.0 g
Saturated Fat 7.9 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 4.3 g
Cholesterol 0.0 mg
Sodium 179.2 mg
Potassium 84.2 mg
Total Carbohydrate 43.4 g
Dietary Fiber 5.3 g
Sugars 23.1 g
Protein 6.1 g

Vitamin A 10.7 %
Vitamin B-12 0.0 %
Vitamin B-6 17.2 %
Vitamin C 3.3 %
Vitamin D 0.0 %
Vitamin E 7.8 %
Calcium 7.6 %
Copper 3.4 %
Folate 9.3 %
Iron 23.0 %
Magnesium 6.8 %
Manganese 42.8 %
Niacin 13.0 %
Pantothenic Acid 3.0 %
Phosphorus 8.2 %
Riboflavin 7.0 %
Selenium 7.6 %
Thiamin 15.5 %
Zinc 4.1 %

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

Older Entries Newer Entries