Archive for the ‘Vegan’ Category

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GLUTEN-FREE DAIRY-FREE ALMOND SHORTBREAD

First off…this is not completely my recipe – I found it on King Arthur’s Flour website, here.  But I did tweak it a bit and made it dairy-free, also.

I have my own almond flour shortbread recipe here,  but it does have flour and real butter.

The texture of these is soft (they have you roll them into balls and make individual cookies), so I put them back in a 200 degree oven for awhile to make them a little more crunchy.  

I dusted them with powdered sugar and a sprinkle of pumpkin pie spice and they are yummy.  Not as flakey as if made with real butter, in my opinion, but if you’re dairy free the Earth Balance sticks work well.

Printable Recipe

1 cup almond flour (Bob’s Red Mill is fab)

3 tablespoons softened Earth Balance vegan stick

3 tablespoons powdered sugar

1/8 teaspoon salt

3/4 teaspoon vanilla extract

Sprinkle powdered sugar and pumpkin pie spice

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Preheat oven to 350 degrees.  Line a baking tray with parchment paper.

In a small bowl, with a fork, combine the flour, margarine, powdered sugar, and salt, until crumbly.  Stir in the vanilla.  Dough should start to stick together very well.

Place in freezer for a few minutes to chill.  Flatten into a disc a little more than 1/4 inch thick.  Cut into wedges and prick with a fork.  Bake for about 8-10 minutes, until edges are nicely browned.

Makes 12 cookies

Per Serving: 86 Cal; 2 g Protein; 9 g Tot Fat; 4 g Carb; 1 g Fiber; 2 g Sugar; 61 mg Sodium

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MY FAVORITE VEGETABLE SOUP

You can’t get more basic than this!  It is so good on wintery day.  SO good. Simple, easy, extremely full of nutrition, and vegan, even…unless…you want to add some chicken, turkey, ground beef, even hunks of firm fish…whatever you like.  Anything goes in this pot o’ deliciousness!

The following is how I usually make it – but, really, it’s a whatever-you’ve-got-in-the-fridge type deal.  I saute the first few aromatics and then add the broth and tomato sauce.  THEN, I can add as many vegetables as it will hold.  I love my soup to have a lot of substance and a little liquid, so I use a ton.  (In other words, the amounts of vege are only suggested, and negotiable!  If you use less the stats will go down a little, of course.)

As with just about every fabulous soup, this is better the next day…and the next…and freezes like a dream.

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Printable Recipe

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2 tablespoons olive oil

1 large onion, diced

4 cloves garlic, chopped

2 large stalks  of celery, sliced

One 15-ounce can tomato sauce OR diced or crushed tomatoes

Two 32-ounce boxes vegetable or chicken broth

3 large carrots, sliced

2 medium zucchini, yellow crook neck, etc – diced

4 medium sized waxy potatos (red or white), chunked

One 14-ounce can green beans, drained, OR 2 cups frozen

1 cup frozen corn (Trader Joe’s roasted is fab!)

One (approx 9-ounce) box frozen chopped spinach

1 cup frozen shelled edamame

2 tablespoons pearl barley

1 teaspoon salt (may need more, depending on your taste)

1 teaspoon ground cumin

1 teaspoon sugar

1/2 teaspoon freshly ground black pepper

Few dashes cayenne pepper

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In a large stockpot, over medium heat, add the olive oil, onion, garlic, and celery.  Cook for 5 minutes, or until onion is beginning to soften.

Pour in the tomato sauce (or diced or crushed, undrained) and broth.  Add in vegetables until it’s as “thick” as you like it.  I use them ALL in the amounts written!

Add barley, salt, cumin, sugar, pepper, and cayenne.  Stir well, and cover, bring to a boil.  Reduce heat to  low and simmer for an hour or until veggies are tender.

Makes A LOT!  I don’t know…probably ten really good sized servings.  Let’s go with that.  It’s all vegetables and a little oil – shouldn’t even have to count the calories!!

Per Serving: 162 Cal; 7 g Protein; 5 g Tot Fat; 26 g Carb; 7 g Fiber; 19 g NET carbs; 6 g Sugar; 519 mg Sodium

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BLUEBERRY LIME COCONUT CHIA PUDDING

Luscious, decadent, creamy, lite, zingy, cool…I could go on.

This chia pudding is just plain refreshing.  For breakfast, snack, dessert – yes, lets!

I recently started eating mostly vegan – trying for 90% on average.  (I was vegetarian before that, so if I decide to have something off the vegan plan, it’s usually a little dairy. The meat dishes on this blog are perfected for and tested on my husband!)

This is one of the staples of a vegan diet, it seems.  There are as many variations as you have imagination and once you have the basic ratio of liquid to chia seeds down, the sky’s the limit.  I’ve done this one with raspberries and lemon (thanks to Healthy Maven) and it’s TO. DIE. FOR.  Alas, the summer is two-thirds over and so went the raspberries, but the blues are in full swing.  We are taking advantage.

Because I’ve cut out dairy, my fat consumption has dwindled, also.  So I use the full fat canned coconut milk, most of the time.  The lite is fabulous, though, and I’ve given stats for both.

Chia seeds are very filling and have little to no flavor of their own, soooooo…we can work any magic we want and I plan on doing just that.  Stay tuned!

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Printable Recipe

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One 14 oz can coconut milk, liquid AND solid parts (regular or lite), room temp

4 1/2 tablespoons chia seeds

2-4 tablespoons Splenda Granular (or sweetener of choice)

1/2 teaspoon vanilla extract

Juice and zest of one lime

1 cup fresh blueberries

Pinch of salt

In a medium bowl combine the coconut milk, chia seeds, sweetener, vanilla, zest and juice, blueberries, and salt.  Mix well, and allow to sit for a few minutes.  Stir again to make sure the seeds are distributed evenly as they soak up the coconut milk.  Cover or spoon into individual dishes/glasses and chill for several hours or overnight.  Makes 4 servings.
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Lite canned coconut milk:
Per Serving: 193 Cal; 4 g Protein; 13 g Tot Fat; 15 g Carb; 6 g Fiber; 4 g Sugar; 101 mg Sodium
Regular canned coconut milk:
Per Serving: 315 Cal; 6 g Protein; 29 g Tot Fat; 14 g Carb; 6 g Fiber; 4 g Sugar; 15 mg Sodium
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BLUEBERRY COMPOTE

There’ll come a time in your life when you neeeeeeeeed  this gorgeousness.  

Blueberries, citrus, and a little vanilla…this is perfect as a sauce, jam, or when warmed, even a syrup.  Add to plain Greek yogurt, into ricotta,  a protein shake, over my Oatmeal cottage Cheese Pancakes, or rolled in my Crepes with a a little cream cheese schmear…spooned over a low-sugar cheesecake…you get the drift.

The recipe makes quite a bit, but freeze and keep for when that I-need-some-blueberry-sauce-now emergency strikes.  

What?

 It happens.

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5 cups fresh or frozen blueberries

1/2 cup Whey Low Granular (regular sugar, if you prefer)

1/2 cup Splenda Granular (OR use all Splenda or all WL)

Zest and juice of one large lemon OR medium orange

1/8 teaspoon salt

1 1/2 teaspoon vanilla extract

2 teaspoons cold butter

In a  large sauce pan – over medium heat – combine the berries, WL, Splenda, lemon, and salt.  Bring to a boil, stirring frequently.

Continue to boil for 20 minutes, or until reduced by about a third.  Add vanilla, and stir in the butter until melted. (The butter gives the sauce a beautiful glossy shine as well as another layer of flavor.  SO good!)

Remove from heat and let cool completely. Pour into 1/2 cup freezer containers and freeze.  Lasts in the fridge for a month or in freezer for one year.

Makes approx 3 cups sauce depending on how far it’s reduced, or about 48 servings, two-tablespoons each.

If you used all Splenda the calorie count and carbs would be even less.

Per Serving: Calories 12; Protein 0 g; Fat .3 g; NET Carb 4 g; (Fiber 0 g); Sugar 4; Sodium 7 mg

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CURRIED RED LENTIL SOUP

When you’re in the mood for something decadent tasting but not a heavy meal, this will do just fine.  Silky smooth and slightly spicy, with an exotic bent that is luxurious and comforting, this soup takes no time at all.  I used chicken broth, but using vegetable broth makes it completely vegan.

I love this one!!

Inspired by Cookie + Kate…thank you!

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Printable Recipe

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1 tablespoon olive oil

4 cloves garlic, minced

1/3 cup finely diced shallots (or sweet onion)

2 large carrots, shredded

1 cup dried red lentils – picked over

1/4 cup unsweetened dried cherries

1 (14 oz) can vegetable or chicken broth

3 cups water

1/2 cup lite coconut milk – unsweetened

2 teaspoons sweet curry powder – I use this one from Penzey’s

1/2 teaspoon salt (I added a little more once it was cooked…just my preference)

1/4 teaspoon dried cilantro

1/4 teaspoon sugar

1/8 powdered ginger

Dash freshly grated nutmeg

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In a large sauce pan, over medium heat, saute the garlic, shallots, and carrots in the olive oil for 5 minutes.  Add the lentils, cherries, chicken/vegetable broth, water, coconut milk, curry powder, salt, cilantro, sugar, ginger, and nutmeg.  Bring to a boil.  Reduce heat, cover, and simmer for about 20 minutes, or until lentils are very soft.  Allow to cool slightly.

In batches, add soup to blender and process until smooth.  Reheat gently over low.  Serve with a drizzle of coconut milk and garnish with cherries, if desired.  Makes approx. 6 (1 cup) servings.

Per Serving: 196 Cal; 10 g Protein; 5 g Tot Fat; 31 g Carb; 5 g Fiber; (26 NET Carb); 4 g Sugar; 520 mg Sodium

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