Nov 272013
 

 Drool-Worthy, No-Bake Passionate Pumpkin Pie ~ Vegan and Gluten Free…..it’s what I’m making for Thanksgiving dinner (along with a chickpea, quinoa loaf with mushrooms and sundried tomatoes.)

What are some of your holiday traditions? Do you make the same thing every year or try new dishes?

Passionate Pumpkin Pie - No Bake!

Passionate Pumpkin Pie – No Bake!

As I was scrambling  yesterday to create a dessert my daughter could eat at Thanksgiving with all her food allergies, I brought together the decadence of nuts and dates, the richness of coconut oil and sweetness of maple syrup to create this drool-worthy and easy to make pie.  If you have a food processor, you’ll be able to whip this puppy up in about ten minutes.  My food processor is unfortunately broken – but no worries! My Magic Bullet worked just as well – so feel free to use any sort of blender.

Passionate Pumpkin Pie

Passionate Pumpkin Pie

In this last day before Thanksgiving please know how grateful I am to each of you that stop by to view recipes or to say hello. One of the best things about blogging is being able to meet new people, help people and to just learn about others in general.  Starting today, I plan to learn how to make this blog more interactive, as a platform to share your thoughts and desires, so if there are any suggestions out there to help in this endeavor I’m always looking for advice!

To start – I am going to do another gift post to give people Christmas gift ideas and to help support businesses in the USA! If you have any “local” businesses (meaning in the USA) you love and would like to have added to the list please email me at chefdawn@hotmail.com by December 4th.

May each of you have a safe, healthy and happy Thanksgiving.

Passionate Pumpkin Pie - No Bake!

Passionate Pumpkin Pie – No Bake!

Passionate Pumpkin Pie

Serves 8
Vegan, Gluten Free
Printable Recipe

Ingredients

crust:
3/4 cup roasted and salted sunflower seeds
½ cup raw almonds
½ cup raw pumpkin seeds
2 Tbsp mila
¼ cup unsweet shredded coconut
1/2 cup raisins
1 cup Medjool dates, pits removed
1/8 teaspoon salt

pumpkin filling:
1 14oz can pureed pumpkin
1 cup Medjool dates, pits removed
4 Tbsp melted coconut oil
1/3 cup maple syrup
2 Tbsp pumpkin pie spice

Directions

1. Add sunflower seeds, almonds, pumpkin seeds, mila and coconut to a food processor and pulse until a flour like consistency is reached; add the raisins, dates and salt; pulse to combine until a dough is formed; firmly press into the bottom of a pie pan.

2. Process pumpkin pie filling in a food processor or high speed blender until a smooth consistency is reached; spoon over crust; refrigerate until firm.

Nutrition Facts
8 Servings
Amount Per Serving 

Calories 446.5
Total Fat 20.9 g
Saturated Fat 7.1 g
Polyunsaturated Fat 5.9 g
Monounsaturated Fat 4.6 g
Cholesterol 0.0 mg
Sodium 115.1 mg
Potassium 652.4 mg
Total Carbohydrate 65.5 g
Dietary Fiber 9.4 g
Sugars 48.7 g
Protein 7.5 g

Vitamin A 114.1 %
Vitamin B-12 0.0 %
Vitamin B-6 12.8 %
Vitamin C 3.0 %
Vitamin D 0.0 %
Vitamin E 43.5 %
Calcium 9.2 %
Copper 28.2 %
Folate 9.9 %
Iron 13.8 %
Magnesium 22.1 %
Manganese 66.6 %
Niacin 10.4 %
Pantothenic Acid 12.7 %
Phosphorus 23.8 %
Riboflavin 8.4 %
Selenium 14.5 %
Thiamin 5.1 %
Zinc 14.9 %

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

I am a PROUD supporter of Mila and I am willing to bet that if you try it for a month you will be too!
To purchase a bag of Mila click here, then click shop and enter representative ID US11065661. $1.57 per serving.
If you try Mila and love it, join the wholesale membership club for $39, get Mila for $1.43 per serving – along with 25% off all kinds of other products.

For questions email me at chefdawn@hotmail.com.

Oct 302013
 

 This Low Fat, Vegan and Gluten Free, Creamy Pumpkin Mac-n-cheese with Maple  Mushroom Bacon is so good….it’s scary.

Creamy Pumpkin Mac-n-cheese with Maple Mushroom Bacon

Creamy Pumpkin Mac-n-cheese with Maple Mushroom Bacon

I wanted to make something a little special because I’m celebrating.

 TWO events in fact.

Creamy Pumpkin Mac-n-cheese with Maple Mushroom Bacon

Creamy Pumpkin Mac-n-cheese with Maple Mushroom Bacon

I got my certificate in Plant Based Nutrition!!!!

Dawn Hutchins Certificate in Plant Based Nutrition

This has been on my “vision board” for quite some time now and I’m so excited to have achieved this goal.  I learned more than I  imagined I would about how and why plant based lifestyles work. I’m not perfect by any means – I occasionally will have some local honey or a bit of olive oil – but as a whole I’m growing and learning and will always consider myself a student. I plan to host talks on plant based nutrition, incorporate the facts in any cooking classes I do and possibly run some detoxes.

The second huge milestone I reached (on my vision board even longer) was that I am expanding my relationship with a natural food store in my area that is all about the community and education….Native Sun! My cousin made a comment that I could use this as a stepping stone to get to the WalMart of natural food stores – you know the one I’m talking about. I told her if I had wanted to do that I would have. The reason this particular business was on my vision board was along the same lines as the reason I support KyV Organic Farm. Sky-high standards. Quality. Passion. I’ll be out there with Native Sun at Vegfest next month and I hope you will come visit me!

So I say – what better way to celebrate than with something a little decadent and pumpkin-y with maple bacon, right?! This recipe is super rich and creamy but without all the fat. I used veggie broth to loosen the sauce – feel free to add more as needed, especially if you need to re-heat. As an alternative, feel free to use a non-dairy milk. That would be just as delicious but will add just a few more calories. This was also my first time at trying mushroom bacon. I heard about the idea quite a while ago from this video and now the idea of cruelty free, non-pig bacon is taking the blog world by storm. I have even seen coconut bacon! As I began to create a unique version of the recipe, I created a crisp, salty-sweet mixture with a hint of acid. A perfect texture balance with the creamy pumpkin mac.

Creamy Pumpkin Mac-n-cheese with Maple Mushroom "Bacon"

Creamy Pumpkin Mac-n-cheese with Maple Mushroom “Bacon”

Creamy Pumpkin Mac-n-cheese with Maple Mushroom Bacon

Serves 6
Vegan, Gluten Free
Printable Recipe

Ingredients

Maple Bacon

3 Portobello mushrooms
3 Tbsp liquid aminos
2 Tbsp vegetable oil
1 Tbsp maple syrup
1/2 tsp apple cider vinegar

Pumpkin Mac-n-Cheese

12 oz dry brown rice pasta, Tinkyada
1 cup plus 2 Tbsp vegetable broth, divided
1 cup chopped carrots
1 onion, chopped
1/2 cup nutritional yeast
1 14.5oz can cooked pumpkin puree
1 bay leaf
1/4 tsp sea salt
1/4 tsp sage
1/2 cup non-dairy cheese, Daiya
1 Tbsp white vinegar

Directions

Mushroom Maple “Bacon”
1. Preheat oven to 400F. Slice portobellos very thinly.  In a large bowl mix liquid aminos, oil, maple syrup and vinegar; add portobellos and toss; drain excess liquid and place on baking sheet lined with parchment.

2. Bake 10 minutes; blotting any excess liquid and toss gently with spatula; bake 10 minutes, toss gently; bake a final 10-20 minutes, continuing to stir periodically until crispy. Mushrooms will crisp a bit more as they cool.

Pumpkin Mac-n-Cheese
1. Cook pasta to package directions. Spoon into baking dish. Preheat oven to 375.

2. Meanwhile, preheat large skillet over medium high heat; add 2 Tbsp vegetable broth; saute carrots and onion about 7 minutes; stir in pumpkin puree, remaining vegetable broth, nutritional yeast, bay leaf, sea salt, and sage; cook 5 minutes; add cheese and white vinegar, cook an additional 5 minutes or until cheese is incorporated.

3. Pour pumpkin mixture over pasta; cover and bake for 15 minutes or until heated through. Top with Maple “Bacon”.

Estimated Nutrition Facts Mushroom Maple “Bacon”
6 Servings

Amount Per Serving
*Note that about half of liquid remains after tossing mushrooms and is therefore not counted in nutrition info.
**Liquid can be reserved for another use such as marinating tofu or tempeh

Calories 28.7
Total Fat 2.4 g
Saturated Fat 1.7 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 92.3 mg
Potassium 40.3 mg
Total Carbohydrate 84.9 g
Dietary Fiber 0.1 g
Sugars 1.3 g
Protein 0.9 g

Vitamin A 0.0 %
Vitamin B-12 0.1 %
Vitamin B-6 0.7 %
Vitamin C 0.5 %
Vitamin D 2.2 %
Vitamin E 1.7 %
Calcium 0.2 %
Copper 1.9 %
Folate 0.5 %
Iron 0.5 %
Magnesium 0.4 %
Manganese 3.1 %
Niacin 2.2 %
Pantothenic Acid 1.7 %
Phosphorus 1.0 %
Riboflavin 2.8 %
Selenium 1.5 %
Thiamin 0.7 %
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.

Nutrition Facts
6 Servings
Amount Per Serving 

Calories 282.9
Total Fat 2.7 g
Saturated Fat 0.7 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 449.6 mg
Potassium 572.2 mg
Total Carbohydrate 55.6 g
Dietary Fiber 6.4 g
Sugars 2.2 g
Protein 10.5 g

Vitamin A 121.7 %
Vitamin B-12 88.7 %
Vitamin B-6 324.3 %
Vitamin C 9.6 %
Vitamin D 0.0 %
Vitamin E 0.6 %
Calcium 3.1 %
Copper 8.3 %
Folate 43.6 %
Iron 10.3 %
Magnesium 6.3 %
Manganese 10.1 %
Niacin 204.3 %
Pantothenic Acid 8.8 %
Phosphorus 14.8 %
Riboflavin 380.8 %
Selenium 21.7 %
Thiamin 444.6 %
Zinc 15.7 %

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

Oct 092013
 

Today is my three year bloggiversary! To celebrate I am posting a creamy Autumn Sweet Potato, Pumpkin and Lentil Soup with Aromatic Fresh Sage will put you in the mood for fall. Savory and comforting with all the traditional holiday flavors will have you giving thanks that Thanksgiving is right around the corner.

Autumn Sweet Potato and Pumpkin Lentil Soup with Fresh Sage

Autumn Sweet Potato and Pumpkin Lentil Soup with Fresh Sage

The good news is that the amount of fiber will trim our waistline before the heavy meals make their way into our diets. This mouth-watering soup is only 100 calories, naturally (almost) fat free and has 6 grams of fiber so eat to your heart’s content!
As an added bonus, this recipe is great for both you and your kids. My daughter loved the rich but mild flavor and the sweetness of the potatoes and pumpkin.

Autumn Sweet Potato and Pumpkin Lentil Soup with Fresh Sage

Autumn Sweet Potato and Pumpkin Lentil Soup with Fresh Sage

 I’d also like to take this time to express my gratitude for each of you that comes to visit me here. When I started this blog I really wanted to simply catalog my recipes and practice my photography skills.  As this blog grew and I got feedback from people that it was actually helping them I knew that I had a responsibility to change and grow and provide useful content.  By doing this for you, it in turn makes me feel fulfilled. Blogging takes many hours and is a lot of work – you really have to love it, but isn’t everything worth doing a lot of work?  It is a creative and fun outlet where you can really connect with people.  Many thanks to each of you that has joined me on my journey as I learn about SEO, blogging do’s and don’t (I’m sure I’ve broken ALL the don’ts) and grown both in photography and writing.

Autumn Sweet Potato and Pumpkin Lentil Soup with Fresh Sage

Autumn Sweet Potato and Pumpkin Lentil Soup with Fresh Sage

Gratitude is such a beautiful thing. It puts things in perspective and gives us peace.  Once we are at peace we can share this calmness and love with others.  I can’t completely express how changes in my life have given me a bit of this peace. Even though my life is so crazy (still) – much more than I thought since leaving Corporate America – I’m moving in the direction of being able to do what I’m passionate about each and every day.  I can blog, spend time with my daughter, husband and family, help people through my business, coach others in need, work with amazing businesses in my community and even take some classes.  Continuing education is so important. I encourage you all to wonder about the world. Ask why something is.  If we all dove deep into why things are the way they are the world would change for the better very quickly.  Once the hard part of figuring out WHAT I was passionate about was done, I could then laser focus on WHY I wanted to make a course correction and move in that direction. The why is what gives me the power to continue getting up each day at 4:30 and get that worm!  Though I’m not exactly where I want to be I am now enjoying the journey.  And I’ll let you in on a little secret. Being at peace with the journey is what it is all about.

So on my third bloggiversary I leave you with these thoughts for the day.

Gratitude

Peace

Good Health

Education

Autumn Sweet Potato and Pumpkin Lentil Soup with Fresh Sage

Autumn Sweet Potato and Pumpkin Lentil Soup with Fresh Sage

Sweet Potato, Pumpkin and Lentil Soup with Fresh Sage

Serves 8 generous 1 1/2 cup servings
Vegan, Gluten Free
Printable Recipe

Ingredients

1 onion, chopped
2 ribs celery, chopped
2 cloves garlic, chopped
2 sweet potatoes, chopped
1 bay leaf
1/3 tsp sea salt
1/8 tsp fresh ground pepper
2 Tbsp salt free poultry seasoning blend
1 cup pink lentils
2 cartons (8 cups) low sodium veggie broth, divided
1 tsp fresh sage, minced
1 14oz can pumpkin (not pumpkin filling)

Directions

1. Heat 2 Tbsp of the veggie broth in a Dutch oven over medium high heat. Add the onion and celery; cook about 7 minutes. Add the garlic, sweet potatoes, bay leaf, salt, pepper and poultry seasoning; cook 3 minutes.

2. Add the lentils and veggie broth. Bring to a boil, reduce heat and simmer 15 minutes; stir in sage and pumpkin; cook an additional 15 minutes. Taste and adjust seasoning as needed.

3. Remove bay leaf; puree ingredients with an immersion blender for a thick and creamy soup.

Nutrition Facts
8 Servings
Amount Per Serving 

Calories 105.4
Total Fat 0.4 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 249.1 mg
Potassium 337.2 mg
Total Carbohydrate 22.3 g
Dietary Fiber 6.0 g
Sugars 3.7 g
Protein 3.7 g

Vitamin A 291.0 %
Vitamin B-12 0.0 %
Vitamin B-6 10.2 %
Vitamin C 20.5 %
Vitamin D 0.0 %
Vitamin E 3.7 %
Calcium 5.9 %
Copper 9.5 %
Folate 15.8 %
Iron 12.6 %
Magnesium 7.0 %
Manganese 19.0 %
Niacin 3.8 %
Pantothenic Acid 6.1 %
Phosphorus 8.2 %
Riboflavin 6.2 %
Selenium 2.1 %
Thiamin 6.1 %
Zinc 3.7 %

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

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

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.

Sep 242012
 

Stuffed Acorn Squash with Roasted Garlic Pumpkin Sauce and Squash Blossoms

What do you do with squash blossoms?

This was the question I heard over and over from customers at the KyV Farm tent set up at the St Johns Farmers Market at Alpine Grove Park last Saturday.  There are many fried and stuffed recipes on the internet so here is a unique one that showcases the fresh blossoms with their sweet, nutty flavor.  They create a beautiful presentation and taste without adding lots of calories – only about five per cup.

The St Johns farmers market is a newly established one right on the St Johns river.  They had a good number of fresh vegetable vendors as well as a great mix of art work, jewelry, crafts and personal care products.  I would like to see some more prepared food vendors (vegetarian would be awesome!), possibly a food truck and some live music, but overall it was a GREAT market and you can find KyV Farm there every week featuring their organic produce.  Please head out there to support this new market – it is every Saturday, 10AM to 2PM, 2060 State Road 13, Switzerland, Florida.

The acorn squash, spaghetti squash, blossoms and garlic are all organically grown from KyV Farm. In fact, the spaghetti squash I had from the end of last season, waiting patiently on the counter for me to use it – so this started out as a spaghetti squash recipe but quickly morphed into a stuffed acorn squash since I bought two of those fresh at the market on Saturday.  There were so many delicious elements in this recipe that I had trouble fitting them all in the title; sweet roasted garlic, aromatic sage and thyme, fresh rosemary, caramel-y roasted onions, squash blossoms and that creamy pumpkin sauce.  This dish incorporates all of the welcoming tastes of fall and if you are like me living in Florida, it is a great way to celebrate the new season, even if we are only just starting to see some cooler weather.

I am SO excited about this recipe and if you try it, I know you will be too!

Lastly, I hope you will follow me on facebook if you don’t already.  It is such a great way to connect with the people that support and follow my blog.  Thank you to all of you!

Stuffed Acorn Squash with Roasted Garlic, Sage, Pumpkin Sauce and Fresh Squash Blossoms

Stuffed Acorn Squash with Roasted Garlic, Sage, Pumpkin Sauce and Fresh Squash Blossoms

Inspired by my friend Caras Cravings
Serves 6 – 1 cup spaghetti squash, 1/2 acorn squash, 1/4 cup sauce

Vegan, Gluten Free
Printable Recipe

Ingredients
1 spaghetti squash**
3 acorn squashes
1 onion
2 small bulbs garlic or one large
Salt and fresh ground pepper, to taste

Sauce
1/2 cup canned pumpkin puree
1/4 cup nutritional yeast (or Parmesan cheese for non-vegan)
1/2 cup plain non dairy creamer – I used Silk Original (or regular creamer for non-vegan)
1/2 tsp coarse sea salt
1/2 tsp dried sage
1/2 tsp dried thyme
1 Tbsp fresh chopped rosemary
4 squash blossoms (optional)

Directions

1. Preheat oven to 350F.  Cut squashes in half and scoop out seeds, chop onion, cut tops off garlic and wrap in foil; prepare pans with non-stick cooking spray.   Place squashes face down on pans, add onions and garlic around squashes.  Bake 60 minutes.

2. Add pumpkin puree, nutritional yeast, creamer, salt, sage and thyme to small sauce pan; heat over medium, low heat.  Stir in roasted onions and garlic and simmer mixture, about five minutes or until heated through.

3. Place 1/2 acorn squash on each of six plates, top with 1 cup spaghetti squash and 1/4 cup sauce mixture. Slice squash blossoms; sprinkle evenly over 6 plates, top with sprinkle of chopped fresh rosemary.

**There may be some left over depending on the size of the squash.

Nutrition Facts
6 Servings
Amount Per Serving 

Calories 209.8
Total Fat 2.4 g
Sat Fat 0.2 g
Polyunsat Fat 0.3 g
Monounsat Fat 0.1 g
Cholesterol 0.0 mg
Sodium 106.8 mg
Potassium 1,080.1 mg
Total Carb 46.7 g
Dietary Fiber 8.0 g
Sugars 12.2 g
Protein 6.2 g

Vitamin A 18.4 %
Vitamin B-12 44.3 %
Vitamin B-6 187.3 %
Vitamin C   52.6%
Vitamin D 0.0 %
Vitamin E 1.1 %
Calcium 12.0 %
Copper 12.8 %
Folate 33.3 %
Iron 14.1 %
Magnesium 24.0 %
Manganese 32.6 %
Niacin 107.5 %
Pantothenic Acid 17.9 %
Phosphorus 16.7 %
Riboflavin 192.1 %
Selenium 13.6 %
Thiamin 238.4 %
Zinc 11.5 %

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

Nov 132010
 
After browsing around some food blogs to look for some recipes to use when I get my CSA veggies I came across the most wonderful recipe for a 5 Minute Autumn Soup created by Michelle at Find Your Balance
 
I just thought it was brilliant; simple, healthy and a wonderful mix of flavors.  I had just had a sweet potato for breakfast so I decided to change this soup up for dinner and add pumpkin puree and a bit of chili powder for some heat.  I just love anything sweet and spicy.
 
Dear Michelle,
 
I. Love.This. Recipe.
 
Pumpkin, Apple and Kale Soup
Slightly altered from 5 minute Autumn Soup from Find Your Balance
Vegan, Gluten Free
Serves 4
**2 WW Pts.  See full nutrition info below.
 

Ingredients

1 carton vegetable broth
1 can pumpkin puree
8 ounces chopped kale
2 apples, diced
Salt, pepper, red chili powder, to taste
 
Directions
 
1. Heat vegetable broth and pumpkin puree over medium high heat; bring to a boil.  Add kale, salt, pepper and chili powder; reduce heat and simmer 20 minutes or until kale is softened.
 
2. Add diced apples to soup mixture.  Stir and enjoy!
 
Nutrition Facts
4 Servings
Amount Per Serving

Calories 126.8
Total Fat 1.8 g
Saturated Fat 0.9 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.3 g
Cholesterol 5.0 mg
Sodium 1,060.5 mg
Potassium 858.2 mg
Total Carbohydrate 27.2 g
Dietary Fiber 9.7 g
Sugars 7.0 g
Protein 6.2 g

Vitamin A 443.2 %
Vitamin B-12 8.4 %
Vitamin B-6 15.0 %
Vitamin C 116.1 %
Vitamin D 0.0 %
Vitamin E 8.0 %
Calcium 13.6 %
Copper 26.3 %
Folate 8.2 %
Iron 14.4 %
Magnesium 9.3 %
Manganese 60.1 %
Niacin 32.3 %
Pantothenic Acid 2.1 %
Phosphorus 20.0 %
Riboflavin 13.9 %
Selenium 10.5 %
Thiamin 7.3 %
Zinc 6.0 %

Sep 282010
 
 
 
We’re on a roll!  The first tart was polished off in less than a week so tried a festive fall one, a pumpkin maple tart that is also sweetened with banana.  Ok so technically it’s not a “tart” considering the definition of Tart, according to Dictionary.com,  is the following:

-noun
1. a small pie filled with cooked fruit or other sweetened preparation, usually having no top crust.
2. a covered pie containing fruit or the like.
3. Slang . a prostitute or promiscuous woman.
 
…..but we didn’t know what else to name it and it is in a tart pan so we’re going with it.

My daughter helped me with every aspect of this desert so this is a great one to make if you have a 2 year old!

 
Pumpkin Maple Tart
(**Gluten, Dairy, Egg, Nut, Soy Free, Vegan)
Serves 8
 
Ingredients
 
Dry:
2 cups Bob’s Red Mill Gluten Free Rolled Oats
1/4 Bob’s Red Mill Gluten Free All Purpose Baking Flour
1 tsp ground cinnamon
1/2 tsp salt
1 Tbsp Earth Balance
 
Wet:
4 Tbsp Maple Syrup
1 mashed ripe banana
1/4 cup pumpkin puree
1/2 cup organic dried fruits, such as cranberries, figs, apricots and raisins, diced
 
Honey, Agave or Maple syrup for drizzling (optional)
Directions
 
1. Preheat oven to 375F.
 
2. Mix the dry ingredients in a medium bowl and mix the wet ingredients in another bowl.  Add the wet to the dry and mix thoroughly. Spray tart pan with cooking spray and press crust evenly over bottom with a fork.
 
3. Bake 20 to 30 minutes or until top is just beginning to brown. Cool and slice. Top with agave, honey or maple syrup if desired.
 
**Please note that when I state “allergy free” this is my attempt at gluten, egg, dairy, soy, peanut and cod fish free which are the allergies my daughter has. I am not a doctor or registered dietitian.