Sweet Potato Black Bean Stew - Vegan

Love this hearty vegetarian dish! 

Ingredients:
2 cups sweet potatoes peeled and chopped into cubes
2 tbsp. olive oil
1 onion chopped
2 cloves garlic minced
1 bell pepper chopped
1 (15 oz.) can black beans rinsed
2 large handfuls of baby spinach
1 tbsp. lime juice
1 tsp. chili powder
1 tsp. ground cumin
1/2 tsp. of salt
1 cup tomato sauce (see recipe below)


Tomato Sauce:
2 tbsp. olive oil
4 tsp. chili powder
1 tsp. garlic powder
1 tsp. ground cumin
1/2 tsp. onion powder
1/4 tsp. cayenne pepper
1 cup tomato paste
1 cup vegetable broth
salt to taste

Simmer all ingredients in a pot until all ingredients are combined.  Use leftovers as pizza sauce, pasta sauce, etc.


Stew Instructions:
Place sweet potatoes in a medium saucepan with water.  Bring to a boil then simmer until potatoes are soft.

In a large skillet, heat the oil over medium heat.  Add the onion and garlic and sauté for about 5 minutes.  Add the bell pepper, spinach and beans.  Add spices and salt.  Once the spinach has wilted add cooked sweet potatoes and tomato sauce.  Add lime juice and serve.


Adapted from: http://ohsheglows.com/2011/05/04/vegan-enchiladas-with-cilantro-avocado-cream-sauce-2/

Rice Crispy Treats - Take I and Take II

Rice Crispy Squares are a classic treat.  The only problem is the traditional recipe is full of sugar and lacks any sign of nutrients.  And don't get me started on marshmallows....those white puffy things somehow classed as "food" are most often made with gelatin which, by the way all of you vegans/vegetarians, typically comes from pork skins, pork and cattle bones or split cattle hides.  Not to mention corn syrup, artificial flavour and artificial colour.

The two versions below are sugar free, marshmallow free, gluten free, vegan and taste amazing!

Rice Crispy Treats - Take I

Ingredients:

1 1/4 cup brown rice syrup
3/4 cup almond butter
2 tbsp. coconut oil
2 tsp. vanilla
6 cups crispy brown rice cereal


Instructions:

Place crispy brown rice cereal in a bowl and set aside.  In a small pot stir all other ingredients over low heat until smooth and blended.  Pour the mixture into the bowl of rice cereal and mix with a silicone spatula until all the cereal is coated and starts to stick.  Press mixture into a greased 9x13 pan and refrigerate for an hour before cutting into squares.  Can be stored in our out of the fridge.

Adapted from http://glutenfreegoddess.blogspot.ca/2011/09/gluten-free-rice-crispy-treats.html

 

Rice Crispy Treats - Take II

Ingredients:

4 cups crispy rice cereal
2/3 cup raisins
1/3 cup dried cranberries
1/3 cup chocolate chips (or carob chips)
1/2 cup finely chopped walnuts or almonds
1/2 cup sunflower seeds
1/2 cup pumpkin seeds

1 cup almond butter
1 cup brown rice syrup
2 tsp. vanilla


Lightly oil 9x13 pan.  In a bowl, mix all dry ingredients.  In a small saucepan over low heat combine almond butter, brown rice syrup and vanilla.  Heat until smooth and bubbly.  Remove from heat and pour over dry cereal mixture. Mix with a silicone spatula until all of the dry ingredients are coated.  Press mixture into pan and refrigerate for 1 hour before cutting into squares.

Banana Chocolate Chip Muffins - Vegan, Gluten Free

These muffins are a favorite among the kids in my neighbourhood as an after school snack. They are also great as a quick breakfast on the run. 

Ingredients:

Wet Ingredients
2 medium ripe bananas
235 ml almond milk (vanilla or unsweetened)
1/4 cup maple syrup
1 tsp vanilla extract
1/4 cup coconut oil

Dry Ingredients
2 cups quinoa flour (if you tolerate gluten, spelt flour works great too but you'll need to reduce the amount of almond milk by about 2 Tbsp)
6 Tbps coconut sugar
2 tsp baking powder
1.5 tsp cinnamon
1/2 tsp baking soda
1/2 cup chopped walnuts (optional)
1/2 cup chocolate chips


Instructions:

Mix all wet ingredients in blender until smooth.  Mix all dry ingredients in bowl.  Pour wet mixture into dry and mix well. Fill greased muffin tins.  Bake at 350 degrees for 25 minutes.  Let cool for at least 10 minutes.

Green Smoothie

I didn't know what to have for supper tonight but I wanted to use up the last bit of homemade almond milk I made yesterday so I Googled "Almond Milk Smoothies" and found a recipe called Homemade Cookie Dough: Green Smoothie.  Who wouldn't want to eat healthy cookie dough for supper?  I quickly looked at the ingredients and realized I had them all handy.  I played with it a bit and here is what I came up with.  I'm sipping on it now, by the way, and it's fantastic!


1 cup homemade (or store bought) almond milk
1/2 large banana
1 cup kale with stems removed
1/3 cup oats
1/4 cup almond butter
1-2 tbsp. coconut
2 pitted dates
1/4-1/2 tsp cinnamon
1/2 tsp vanilla

Blend all together in a high powered blender until smooth.

I'm not sure what kind of cookie dough it's supposed to taste like but it's smooth and creamy and bursting with flavor.  Breakfast tomorrow?

Blissful Bars

I love bars.  In fact, I live off bars, smoothies and freshly pressed vegetable juice most of the time because I can't find a minute to actually sit and eat a meal most days!  Bars are so versatile.  They are great for a snack, can be added to our kids lunches, are a great pick me up after a workout and can actually act as meal replacement in a real pinch - especially these whole foods based bars.  These are a few of my quick, easy favorites.  They are all gluten-free and vegan.


Chocolate Chip Chick Pea Blondies

1 can (15 oz) chickpeas, rinsed and drained

1/2 cup all natural almond butter

1/3 cup pure maple syrup or agave nectar

2 teaspoons vanilla

1/2 tsp salt

1/4 teaspoon baking powder

1/4 teaspoon baking soda

1/3 cup chocolate chips plus 2 tablespoons

Instructions

1. Preheat oven to 350 degrees F and coat 8×8 inch pan with coconut oil.
2. In a food processor, add all ingredients except chocolate chips and process until batter is smooth. Fold in 1/3 cup of chocolate chips.
3. Spread batter evenly in prepared pan then sprinkle 2 tablespoons of chocolate chips on top. Bake for 20-25 minutes or until toothpick comes out clean and edges are a tiny bit brown. The batter may look underdone, but you don’t want them to dry out!
4. Cool pan for 20 minutes on wire rack and cut into squares

 

 

Courtesy of Ambitiuos Kitchen

 

 

 

 

 

 

Raw Banana Chocolate Almond Bars

Bottom Ingredients:
1.5 cup walnuts
1 ripe banana
15 medjool dates

Top Ingredients:
1 ripe banana
4 tbsp almond butter
4 tbsp raw honey (or maple syrup if vegan)
1/4 cup raw cacao

 

Instructions:
1. Combine bottom ingredients in a food processor and process until well blended.
2. Spread blended bottom ingredients in a glass pan. Coat the bottom of the pan with a little coconut oil to avoid sticking.
3. Combine topping ingredients in a food processor and process until well blended, should be smooth.
4. Spread blended topping ingredients over bottom ingredients in 8x8 pan.
5. Place in the freezer for a couple hours.
6. Remove from pan, cut into squares and serve!

Courtesy of Fit Sugar

Crispy Cereal Bars

4 cups brown rice crispy cereal
2/3 cup raisins
1/3 cup dried cranberries
1/3 cup chocolate chips
1/2 cup finely chopped walnuts or almonds
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
1 cup almond butter
1 cup brown rice syrup
2 tsp vanilla


Instructions:
Lightly oil 9x13 pan.  In bowl, mix all dry ingredients.  In small saucepan, combine almond butter and rice syrup.  Cook over medium-low heat until warm and bubbly.  Remove from heat and add vanilla.  Pour over cereal mixture and mix.  Transfer mixture to pan and use damp hands to press mixture into pan.  Chill in the fridge for 30 minutes before cutting.




Gobble Up Granola Snacks

2 1/2 cups crispy rice cereal
2 cups quick cooking oats
1/2 cup raisins
1/2 cup brown sugar packed
1/2 cup agave syrup
1/2 cup almond butter (or other nut butter)
1 tsp vanilla

Instructions:
In large bow, stir together cereal, oats and raisins.  Grease 9x13 pan.  Combine sugar and syrup in small saucepan over medium heat, just until boiling.  Remove from heat and add nut butter and vanilla.  Pour over dry ingredients and mix well.  Press into pan and allow to cool before cutting.

Post Workout Strawberry Banana Smoothie

With every one's New Year's Resolutions in full swing I thought I would share my favorite smoothie recipe.  Well, it's my favorite for this week.  A woman has a right to change her mind, you know.  This smoothie is great for breakfast or as a post workout shake.  It's easy to digest, high in protein, full of electrolytes, and tastes great. 

If your New Year's Resolution is to eat better, exercise more, or just get healthier in general - Good on you!  Stick to it.  Don't be part of the 78% of people who fail at living out their resolutions.

Strawberry Banana Post-Workout Smoothie

1 cup coconut water
1/3-1/2 chunk of banana
1 heaping tablespoon of almond butter
1 tbsp of chia seeds
1 scoop unflavoured or vanilla whey protein powder (or rice protein if you prefer to be vegan/vegetarian)
1 cup frozen strawberries

Put all ingredients in a blender and blend until smooth.  Play with the amount of coconut water until you settle on a consistency that you like.

Cookies, Cookies & More Cookies

I don't really like cooking, in case I haven't mentioned it before.  I do it because I have to, not because I want to.  But I must say I love making cookies.  Probably because none of the kids turn their noses up at cookies and it's a sneaky way of getting healthy stuff into them without them even knowing it.  Here are my latest favorites.

Chocolate Chip Cookies:

• 2 cups almond flour
• ¼ cup of coconut oil, softened
• 3 Tablespoons pure maple syrup
• 1/2 teaspoon baking soda

• 2 teaspoons vanilla extract

• 1/2 cup dark chocolate chips

Directions:

• Preheat oven to 350F.
• In a medium bowl, whisk together the almond meal and baking soda.  Then add the coconut oil, maple syrup and vanilla extract and mix well.
• Fold in the chocolate chips, than drop batter by rounded tablespoons onto a baking sheet lined parchment paper.
• Bake at 350F for 9-10 minutes, until the edges are golden brown.
• Allow to cool completely 

This quick, easy and totally yummy recipe comes from Kylie Delfino of The Nourished Self .


The second one I make about twice a week is as follows:

No-Bake Paleo and Gluten-Free Cookies

Ingredients

1 cup finely chopped almonds
11/2 cups semisweet or dark chocolate chips
1/2 cup almond butter
1/3 cup olive oil
1/3 cup honey
1 cup shredded unsweetened coconut flakes

Preparation

1. Line a cookie sheet with parchment paper.

2. Process nuts in a food processor until very finely chopped (almost ground). Set aside.

3. Combine chocolate, almond butter, olive oil and honey over low heat in a medium saucepan 2 to 3 minutes or until it has a smooth consistency and chocolate is melted. Remove from heat and stir in coconut and nuts.

4. Drop by tablespoon or teaspoonfuls onto parchment-lined baking sheets. Refrigerate at least 30 minutes or until they harden. Store in an airtight container in the refrigerator.

 This recipe comes from Ingredients, Inc. 

Love them :)