Red Lentil Cauliflower Masala

This recipe is a hearty indian dish that is simple to make, saves very well, and packs a ton of vegan protein from the lentils and nutrients from the veggies. You can mix and match what kind of veggies to include depending on what you have on or what you like best. We were running out of food so I made this recipe was born out of necessity, using the lentils and tomato paste in the cupboard, the lonely cauliflower in the fridge, and the frozen spinach brought it all together. Always have frozen spinach on hand. :) 

Inspired by the Red Lentil & Spinach Masala recipe here.


Ingredients:
1 tbsp. coconut oil
1 red onion, diced
3 garlic cloves, minced
1 inch piece of ginger, peeled & minced
2 tsp. sea salt
1 tsp. cumin
1 tsp. garam masala
1 tsp. turmeric
1/2 tsp. coriander
1/2 tsp. paprika or red pepper

1 head organic cauliflower, chopped.
1 8 oz. can organic tomato paste
~32 oz. organic vegetable broth, less if you want a thicker consistency
1 15 oz. can full-fat coconut milk
2 cups red lentils (uncooked)
1 medium package frozen spinach
cilantro for garnish

Instructions:

• In a large pot heat the oil on medium heat and add the chopped red onion.
• Saute for about 5 minutes until soft and translucent.
• Stir in the spices and cook about 2 minutes until very fragrant.
• Add the chopped cauliflower, tomato paste and vegetable broth and cook to boiling over medium high heat, about 10 minutes until the cauliflower is about "al dente", getting softer but not all the way cooked yet.
• Stir in the coconut milk and red lentils.
• Once boiling again reduce the heat to medium low and cook until the lentils and cauliflower are soft, about 23-25 minutes.
• Stir in the spinach, adjust seasonings to taste, and garnish with cilantro.

Enjoy!
This recipe makes really good leftovers! We enjoyed them later in the week with green beans sautéed in a bit of coconut oil & Trader Joe's Every Day Seasoning. 

Buckwheat Chocolate Chip Cookies ~ Gluten Free, Vegan

These cookies are beautifully soft and the BEST cookies I have ever made, even better than the unhealthy refrigerated cookie dough things we used to get as kids!

And the fact that these are healthy AND fairly cheap to makes these a necessity to bake right now. Right. Now.

Recipe adapted from the Buckwheat Chocolate Chip Cookies here. 
Yields about 2 trays worth of cookies

Ingredients
Dry: 
1 1/4 cups buckwheat flour, or quinoa flour
1 1/4 cups garbanzo bean flour, or gluten-free all purpose flour
1 tsp. sea salt
1 tsp. baking soda
1 1/2 cups dark chocolate chips (or Enjoy Life brand)

Wet: 
2 1/2 tbs. chia seeds + 1/3 cup filtered water
3/4 cup coconut oil, melted
1/4 cup applesauce, or additional coconut oil
1 cup + 2 tbs. coconut sugar
1 tsp. vanilla extract

1. In a small bowl or cup, mix together the chia seeds and 1/3 cup water. Set aside for about 5 minutes and stir every so often until the mixture takes on a gel-like consistency. 

2. In a medium bowl stir together the melted coconut oil, applesauce, coconut sugar and vanilla extract. Once the chia seeds and water form a thick gel, add them to the other wet ingredients and blend on high (with a hand mixer) for several minutes. 

3. Mix together the dry ingredients. Stir the dry ingredients into the wet ingredients and mix until just combined. 

4. Chill the dough in the fridge for 2 hours or overnight, until all the dough is chilled and firm.

5. When ready to bake, preheat the oven to 350 degrees and form into the size cookies you'd like. Bake for 9-13 minutes. Enjoy! 

Gluten-Free Pumpkin Muffins (with Quinoa Flour)

Gluten-Free, Dairy-Free, Sugar-Free, Nut-Free, Paleo, Vegan

Adapted from the recipe for Gluten-Free Pumpkin Muffins made with Quinoa Flour over at KeepItSweetDesserts.com. (The author writes that she slightly adapted from Espresso and Cream who had adapted from With Style & Grace.) the recipe looks great, and I adapted it with the ingredients I had on hand. I substituted chia seeds for the eggs, and added a bit of coconut oil to give it some healthy fats. The resulting muffins are moist, fluffy and light, all without eggs or gluten!

Ingredients: 
Dry
1 1/2 cups quinoa flour
2 tsp. cinnamon
1 tsp. baking soda
3/4 tsp. cream of tartar
1/4 tsp. nutmeg
1/4 tsp. sea salt
1/8 tsp. ground ginger

Wet
1 cup canned pumpkin 
3/4 cup unsweetened applesauce
1/4 cup coconut oil, melted
2 tbs. chia seeds + 1/3 cup water
1 cup erythritol (or sweetener of choice, more if you like sweeter muffins)
pinch of stevia
1 tsp. vanilla extract

Instructions: 
1. Preheat the oven to 350 degrees. Spray a muffin tray or mini muffin tray with coconut oil. 
2. Stir the chia seeds and water together in a small cup, and let sit for about 5 minutes until the chia seeds absorb most of the water. Mix the wet ingredients together in a medium bowl, and add the chia seeds in once they are gelled. 
3. Mix the dry ingredients together in a measuring cup. 
4. Add the dry ingredients into the wet and stir until just combined. 
5. Fill the muffin tins to the top.
6. Add chocolate chips or any toppings you would like (raspberries, blueberries, raisins, pumpkin seeds, etc.)
7. Bake at 350 for 10-12 minutes. Let cool and enjoy!

Store sealed in air-tight container at room temperature for a few days, or in the freezer. 
This recipe filled a mini muffin tray and half of a regular-sized muffin tray. 

Paleo Custard Tart

Gluten-free, Dairy-free, Refined Sugar-Free, Soy-free, Paleo 

Adapted from the awesome recipe for a Fourth of July Lemon Fruit Tart over at PaleOMG.com. This recipe is delicious, and almost tastes like a cheesecake - creamy, rich, sweet, filling, yet without any dairy or refined sugar! I modified the recipe to make the crust more crumbly, with less of an almond butter consistency. I made the original recipe with the juice of 4 limes instead of lemons. It turned out really well and my husband really liked it, but I wanted to tone down the citrus tanginess, and give it a more mellow comforting vanilla flavor. To do this, I used recipe below with less citrus and added vanilla. We liked it even more than the original!

This tart can be customized to whatever fruit and flavor combination you'd like. The following tart is Raspberry Vanilla, but you could also use blueberries, strawberries, kiwis, blackberries, etc. and use more lemon or lime juice in the custard. 

Ingredients: 

Crust

• 1 cup unsweetened shredded coconut
• ⅔ cup raw almonds
• ⅔ cup raw walnuts
• 2 tbsp. almond butter
• 1 tbsp. raw honey
• pinch of sea salt
• 
  

Custard Filling

5 eggs, whisked
⅓ cup honey 
⅓ cup coconut oil, melted
juice of 1 lime (or lemon)
1 1/2 tsp. vanilla extract
pinch of sea salt (optional)
frozen raspberries, or fruit of choice

Instructions

1. In a food processor mix together the almonds, walnuts and shredded coconut until it achieves a course flour consistency. 

2. Add the almond butter, honey and sea salt, and blend until it comes together more but still retains a somewhat crumbly consistency. Spread out the nut mixture to form a crust in a 8x8 inch pan, and store in the fridge or freezer. 

3. Put a saucepan over medium heat and add the honey, coconut oil, lime juice, vanilla and sea salt in a sauce pan. 

4. Once the mixture is melted and warmed add the eggs and whisk everything together. 

5. Continue whisking until the mixture thickens. (It will take about 5 minutes to thicken, and if you let it go to long little lumps will start forming from the egg whites cooking too long.)

6. Once the egg mixture (custard) has thickened, pour it into a glass dish (or the measuring cup you used), and let cool in the fridge for 20 minutes. 

7. Spread the custard over the crust and decorate with frozen or fresh fruit! 

Fresh fruit tastes amazing on this, but it's more expensive. Frozen fruit is cheaper so I used it for the second recipe, and it still tasted great. 

Vegan Beet Brownies

Sugar-Free, Gluten-Free, Dairy-Free, Oil-Free, Nut-Free, Soy-Free

When traveling I like to bring my own healthy foods so I don't have to pay for or depend on what's available at the airport. I experimented with making bars that have vegetables, protein, fiber, and that taste good, and these were the result! Beets are packed with nutrients, the chickpeas and quinoa flour provide a great protein source, cinnamon helps regulate blood sugar, and I even added a zucchini for good measure. These will be a good breakfast, snack, dessert, or mini travel meal. 

Health Benefits of Beets:

• Beets are packed with vitamins and minerals including potassium, magnesium, fiber, phosphorus, iron; vitamins A, B & C; beta-carotene, beta-cyanine; and folic acid.
• Beets help detoxify the body by boosting liver function, purifying the blood, and can prevent various forms of cancer.
• Beets help mental health and can also lower blood pressure.
• Beets are full of fiber, contain only 60 calories per cup, and have potent anti-inflammatory effects.

Health Benefits of Chickpeas:

• Plant protein source containing 15 grams of protein per cup
• Rich in soluble and insoluble fiber
• Rich in vitamins and minerals: A one-cup serving of chickpeas provides 50% of daily potassium needs, 2% vitamin A, 21% calcium, 13% vitamin C, 69% iron, 2% sodium, 55% vitamin B-6 and 57% magnesium. They also contain vitamin K, folate, phosphorus, zinc, copper, manganese, choline and selenium.
• Low glycemic index of 28, providing slow burning energy and not spiking blood sugar.
• Much more! Reference the sources below for the full articles

Raspberries & Blueberries sprinkled on top

Dry Ingredients:

• 1 ¼ cup quinoa flour (or gf flour of choice)
• 1 ¼ cup cocoa powder
• ¾ cup erythritol or sweetener of choice
• 1 tablespoon (or less) stevia powder
• 1 ½ tablespoons baking powder
• ½ teaspoon baking soda
• ½ teaspoon mineral salt
• ½ teaspoon cinnamon

Wet Ingredients:

• 3 steamed beets
• 1 raw zucchini
• 1 can organic chickpeas
• 3 tbs. chia seeds mixed with 6 tbs. water
• ¾ cup non-dairy milk (I used flax milk)
• 2 teaspoons vanilla extract
  Berries (optional)

1. Preheat the oven to 355 degrees.
2. While the beats are steaming, measure out and stir together the dry ingredients in a large bowl.
3. Blend together the wet ingredients in a food processor until totally smooth.
4. Gently stir the wet ingredients into the bowl of dry ingredients.
5. Smooth out into 2 9x13 inch pans. Top with berries, chocolate chips or any other toppings.
6. Bake at 355 for 30-40 minutes depending on your oven. Let cool on a wire rack before cutting.

All packed and ready for traveling!

Recipe revised from: http://www.theroastedroot.net/fudgy-paleo-beetroot-brownies/

Sources:

http://www.care2.com/greenliving/8-beet-benefits-aphrodisiac-brain-booster-more.html/2

http://articles.mercola.com/sites/articles/archive/2014/01/25/beets-health-benefits.aspx

http://www.fullcircle.com/goodfoodlife/2012/05/10/6-health-benefits-of-eating-beets/

http://www.naturalfoodbenefits.com/display.asp?CAT=2&ID=86

http://www.medicalnewstoday.com/articles/280244.php

Fudgy Zucchini Black Bean Brownies

Vegan, Gluten Free, High Protein, High Fiber, Oil Free, Refined Sugar Free

This recipe is adapted from the Fudgy Black Bean Brownies at Desserts with Benefits. Her site is AMAZING with the tons of healthy dessert recipes, so I highly recommend checking it out!

With any recipe I make, and especially with dessert recipes, I'd like for it to have a good protein source, veggies, plenty of antioxidants and be highly nourishing as well as tasty. This recipe fits the bill, as it is high protein from the quinoa flour and adzuki beans, high fiber from the beans and zucchini, has omega 3 fatty acids from the chia and flax seeds, and is even low in fat. It's as if you were having a healthy dinner of quinoa, beans and zucchini, except in fudge brownie form!! .. Ok maybe not, but either way these are nutritious and delicious.

These brownies have the allusive crusty top with fudgy bottom/center (very hard to do with a healthier brownie) and it tastes as good as the box versions.

Ingredients

Dry:

• 1 ½ cups Granulated Erythritol* (or dry sweetener of choice)
  Pinch Stevia
• 1 ½ cups Regular Cocoa Powder (unsweetened)
• 1/2 cup Quinoa Flour (can also sub garbanzo bean or brown rice flour)
• 3 tsp Baking Powder
• 1 tsp Baking Soda
• 1/2 tsp Salt

Wet:

• 2 tbs Ground Flaxseed
• 2 tbs Chia Seeds
• 6 tbs water
• one 15.5oz can Adzuki (or Black Beans), drained and rinsed well
• 1 ½ large zucchinis, rinsed and chopped
• 2/3 cup Unsweetened Nut Milk (I used Silk Cashew Milk, to make Nut Free use flax milk or rice milk)
• 1 tbs frozen blueberries
• 2 tsp Vanilla Extract
• frozen raspberries to sprinkle on top (optional)

1. In a large measuring container or dish, mix together the dry ingredients making sure there are no lumps.
2. Mix together the flax seeds and chia seeds in the water and let sit in the fridge about 5 minutes until it thickens and forms a gel-like consistency.
3. In a food processor (or blender if need be), puree the beans, zucchini, blueberries, and vanilla extract in the nut milk.
4. In a large bowl, mix together the dry and wet ingredients by stirring in ⅓ of the dry at a time. The batter should be quite thick.
5. Sprinkle the crushed frozen raspberries on top of the brownie. (optional, but they make it look really pretty!)
6. Spray a 9x13 in. pan with coconut oil, then spread the batter into the pan.
7. Bake at 350 degrees for about 40 minutes, or until a knife can be inserted and the brownie is not still gooey at the bottom.

Let the brownies sit in the fridge over night so the texture sets and they get the right fudge texture. Enjoy!!

Can you believe these have zucchini, beans with healthy protein/fiber, and chia and flax with omega 3's?!! Amazingly healthy, and delicious!!

Blueberry Vanilla Pumpkin Cookies

Vegan, Gluten-Free, Sugar-Free, Dairy-Free, Oil-Free

Wet Ingredients: 

• 1 1/2 cups canned pumpkin
• 1 cup applesauce (unsweetened) 
• 3/4 cup erythritol (or sweetener of choice)
• 2-3 pinches stevia (depending on how sweet you like them)
• 2 chia/flax seed 'eggs' (mix 2 tbsp. chia seeds, 1 tbsp. ground flax seed, and 4-5 tbsp. water)
• 2 tbsp. vanilla extract
• 1/2 cup unsweetened vanilla almond milk 
• 1 1/2 cups frozen blueberries 

Dry Ingredients:

• 3/4 cup Quinoa Flour or Brown Rice flour
• 1/2 cup coconut flour
• 3 tsp. cinnamon 
• 1 tsp. nutmeg
• 1/2 tsp. cloves
• 1/2 tsp. ginger
• 1/2 tsp. pumpkin pie spice
• pinch sea salt

*As many ingredients as possible should be Organic and trustworthy.

-Mix together the chia seeds, flax seeds, and filtered water in a cup and leave for about 5 minutes in the fridge to set up.

- Stir the wet ingredients together in a bowl (minus the blueberries). 
- Mix the dry ingredients together making sure there are no lumps in the flours. 
- Stir the chia/flax seeds that have set up (formed a thick gel) into the wet ingredients.
- Stir the dry ingredients into the wet, then fold in the blueberries. 
          If the mixture looks a little too wet, then add in extra quinoa flour, and if it's too dry add in pumpkin or applesauce or almond milk. It might look kind of wet, but that is okay and they should still turn out into solid cookies. You might get good results by putting the dough in the fridge for a while to firm up, but it's not really necessary and I didn't do it. 

- Form the cookies into your desired cookie shape on a foil-lined/coconut oil - greased pan. The cookies don't rise much , so form them into the shape you want now - bite-sized, big fluffy pillow-cookies, whatever!

- Bake at 350 degrees for 16-19 minutes, or until golden brown/darker and the inside is mostly cooked through. You can still take them out if they are still pretty soft on the inside, since they will continue to cook on the pan, and they will just be softer and chewier. 
Enjoy!

These cookies have a crisp outside and super soft, chewy inside. The union of blueberries, vanilla and pumpkin is just SO good!
Chocolate is kind of addictive for me, so I wanted to make these bars to have around for breakfast, but without the chocolate to tempt me to have too many. The dark blueberries kind of look like chocolate chips so they're aesthetically pleasing, while being filled with all the amazing nutrients that are in blueberries! 

Creamy Super Seed Nut Butter - Sunflower Seeds, Pumpkin Seeds, Walnuts, Almonds, Chia Seeds

Vegan, Gluten Free, Dairy Free, Sugar Free

These are just a few of the ingredients. I took this pic in one of the first trials of this recipe.

Ingredients

• 2 cups raw Sunflower Seeds
• 1 1/2 cups raw Pumpkin Seeds
• 2/3 cup raw Walnuts
• 1/2 cup Almonds

• 1 cup unsweetened vanilla Almond Milk (or other non-dairy milk)
• 1 1/2 cups filtered Water  (or more almond milk -- I added water to make the recipe cheaper, lol!)

• 2-3 tbs. Chia Seeds
• 1/2 scoop Vanilla Protein Powder (optional - I used sprouted brown rice protein powder)
• 3-4 tbs. Cinnamon
• 1 tsp. Sea Salt
• 5-6 pinches Stevia

Steps

1. In a high-powered, reliable blender, blend the sunflower seeds, pumpkin seeds, walnuts and almonds together. This will take a while so just be patient! Pulse it to look like a ground flour, then as you keep blending the natural oils in the nuts/seeds will be released leading it to emulsify into a butter/paste consistency. Keep scraping it down the sides so everything gets rotated into the blades, and with your spoon press it down together before pulsing it each time. After about 20 minutes of blending it should start forming a paste consistency.

2. Once it reaches a thick nut butter consistency, blend in the almond milk.

3. Blend in the chia seeds, cinnamon, sea salt, stevia, sea salt, optional protein powder and water. 

4. Adjust the amount of cinnamon, sea salt and stevia to your taste. 
Enjoy! 
should last in the fridge about 1 week

It really is that easy. Takes a while to blend up those nuts and seeds, but it so worth it in the end! Because of the almond milk and water in the spread, this nut butter recipe has about half the calories and fat of typical full-strength nut butters! For me that is amazing news!
I don't know about you, but I Can.Not. eat only 1 serving (2 tbs.) of any kind of nut butter ever. They're just so addictive, satisfying and yummy! With this healthy homemade recipe you determine exactly what is in it, and can have the peace of mind that you're filling your body with pure life-giving nutrients! (3