Vegan Creamy Tomato Sauce

This is version of tomato sauce is wonderful! You can place this sauce over noodles, sauteed vegetables or brown rice. I even think it would be delightful over toasted wholegrain bread!

complements: www.itzyskitchen.blogspot.com

2 tablespoons olive oil
2 cloves garlic, minced
1/4 whole medium onion, finely diced
1 can artichoke hearts (14.5 oz quartered or whole) drained
1 can organic tomato sauce (8oz)
1/2 cup cashew cream (recipe below)
1/4 teaspoon cayenne pepper
salt and pepper, to taste

Place olive oil in a large skillet over medium heat. Add onions and garlic and saute for 2-3 minutes. Add artichoke hearts and tomato sauce. Stir and cook for 8-10 minutes. Reduce heat to low. Stir in cashew cream. Add cayenne pepper, salt and pepper to taste. Cook over low heat until heated through. Enjoy!

cashew cream:
Place 2 cups whole raw cashews in a bowl and add cold water to cover them. Cover the bowl and refrigerate overnight (of course I forgot to let them soak and used unsoaked raw cashews with no problem). Drain the cashews and rinse under cold water. Place in a blender with enough fresh cold water to cover them by 1 inch. Blend on high for several minutes until very smooth. This make 2 cups of the cashew cream.

Teff Peanut Butter Cookies

I adore teff flour! It is one of my favorites. Unfortunately it is not easy to bake with. Teff flour lacks the protein, gluten. Teff flour has a grainy texture and a denseness to it (both reasons I love it). My children and husband do not care for these slightly crumbly cookies. Although, I have been making them for the past 15 years and they are my special treat :). Teff flour is very high in both protein and iron.

Complements: I got this recipe from a whole foods cooking class, but I have also seen it on the back of a bag of teff flour from Bob's Red Mill

1 1/2 cups teff flour
1/2 teaspoon sea salt
1/2 cup maple syrup
1/2 cup oil
1 teaspoon vanilla
1 cup peanut butter

Preheat oven to 350 degrees. Set aside an ungreased cookie sheet. In a large bowl combine dry ingredients, set aside. In a mixer blend syrup, oil, vanilla and peanut butter. Add the dry ingredients to the wet ingredients; blend well. Shape dough into walnut size balls. Place on cookie sheet and flatten gently with the tines of a fork. Bake about 13-15 minutes. Cool completely on a wire rack. Yields about 24 cookies. Enjoy!

Buttermilk Doughnuts

Saturday morning pleasures!

Complements: www.recipezaar.com

1 tablespoon dry active yeast
1/2 cup warm water
1/2 buttermilk
3 tablespoons butter, melted
3 tablespoons sugar
2 1/2 - 3 cups flour
3 teaspoons baking powder
1 teaspoon salt
vegetable oil for frying

glaze
2 1/2 cup sifted powdered sugar
1/4 cup milk

Dissolve yeast in warm water in a large bowl; let stand 5 minutes. Add buttermilk, butter, sugar and 1 1/2 cup flour, baking powder and salt; mix well. Add enough remaining flour to make a soft dough. Turn dough onto a floured surface and knead several times. Roll dough to 1/2 inch think and cut with a 2 1/2 inch doughnut cutter. Place doughnuts on a lightly floured surface, cover and let rise 45 minutes. Heat 3 inches of oil to 375 degrees. Drop in a few doughnuts at a time. Cook about 2 minutes or until lightly golden in color, turning once. Drain well on paper towels. To make the glaze mix together the powdered sugar and milk. Sprinkle doughnuts with sugar or glaze. Enjoy!

Cocoa Mole Smoothie

Complements: The Whole Life Nutrition Cookbook

1/2 cup raw cashews (I have used almonds before too)
1 cup water (I like using vanilla Rice milk)
1 large frozen banana
1 to 2 tablespoons agave nectar
1 to 2 tablespoons organic cocoa powder (of course I use 2 tablespoons ;))
1/2 to 1 teaspoon cinnamon
1/4 teaspoon chili powder, or to taste (optional)

Place the cashews and water into a blender fitted with a sharp blade. Blend on high until smooth and creamy. Then add the banana chunks, cocoa powder, agave nectar, cinnamon and chili powder; blend well. Serve immediately. Enjoy!

Energizing Berry Nut Smoothie

I have mentioned this before while posting shakes. If you want to serve them extra chilled make sure you place fresh fruits in the freezer overnight first.

complements: The Whole Life Nutrition Cookbook

1 cup raw cashews
1 cup milk (rice, soy or coconut)
1 cup frozen banana pieces
1/2 cup frozen blueberries
1/2 cup frozen cherries

Place raw cashews and milk in a blender fitted with a sharp blade. Blend on high until smooth and creamy. Add frozen banana chunks, blueberrries, and cherries. Blend on medium-high until smooth. Enjoy!

Cooling Stawberry Orange Blueberry Smoothie

Freeze freshly picked strawberries and blueberries for a refreshing cool shake. It is like adding ice cubes to your drink.

2 cups frozen strawberries
1/2 cup fresh peach slices
1/4 cup frozen blueberries
1 cup freshly squeezed orange juice (or a blend of organic fresh juices)
1-2 tablespoons agave nectar

Place all ingredients in a blender and blend until smooth. Enjoy!

Oven Chips

I really like the directions on cooking these potatoes. I believe a perfect "Joe Joe" is all about the cooking process (and also not using too much oil).


3 medium organic baker potatoes
3 tablespoons olive oil
your choice of herbs/spices

Preheat your oven to 425 degrees. Scrub your potatoes and cut into roughly even-sized wedges. Soak the potatoes in hot tap water for 10 minutes, then drain, lay out on some kitchen paper and pat very dry using additional kitchen paper (or towel). Pour the oil onto your baking tray (a pan with sides) and place in the oven to heat for 3 minutes. Then remove the tray, pour the hot oil over the potatoes and toss, adding any other spices or seasonings you wish. Place the oiled potatoes onto the baking trays in a single layer and cover with foil. Place into the oven for 5 minutes, then remove the foil and return to the oven for 15 more minutes or until they have started to brown in spots on the bottom. Turn the chips over using tongs and return to the oven for another 5-15 minutes or until evenly browned.

Variations: When tossing the chips in the oil, add some crushed garlic and rosemary or some smoked paprika or any other number of herbs or spices.

Enjoy!

Spinach Salad with Pecans and Dried Cherries

All the flavors of this salad together are fabulous. The pecans almost didn't make it to the salad. The kids and I were eating them right out of the oven!

Complements: The Whole Life Nutrition Cookbook

Pecans:
1 cup pecans
1 tablespoon extra virgin olive oil
2 tablespoons maple syrup
1 teaspoon Dijon mustard
pinch sea salt

Salad:
8 ounces spinach leaves, washed and dried
1/2 small red onion, sliced into thin rounds
1/2 cup dried organic cherries

Dressing:
3 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar
1 tablespoon maple syrup
1 teaspoon Dijon mustard
1/4 teaspoon sea salt 1/4 teaspoon fresh ground pepper

Preheat oven to 375 degrees. Place pecans, olive oil, maple syrup, Dijon mustard and the pinch of sea salt into a pie plate and mix together. Bake in the oven for about 10 -12 minutes. Let cool slightly, and then remove from pie plate and place on a plate to cool. Pace spinach into a salad bowl. Add pecans, cherries, and sliced red onion. Place all dressing ingredients into a small jar with a tight fitting lid and shake well. Dress salad just before serving. Enjoy!

Smashed Yam and Black Bean Quesadillas

Our family gives these a perfect 10!

Complements: The Whole Life Nutrition Cookbook

1 large yam, peeled and cut into chunks

1 tablespoon extra virgin olive oil
1 small onion, diced
2 teaspoons ground cumin
1/2 teaspoon chili powder
2-3 cups cooked black beans, well drained
sea salt, to taste

corn tortillas
spinach or arugula leaves
grated organic cheese, optional

Preheat oven to 400 degrees. Place yam chunks into a backing dish and add about 1/4 inch of water. Cover and bake for about 35 minutes or until very tender. To make the beans, heat a large skillet over medium heat. Add the olive oil then onions; saute for about 5 to 7 minutes or until onions are very tender. Add cumin, chili powder, black beans, and salt. Using a fork or the back of a spatula, smash the black beans as you heat them with the onions. Continue turning and smashing until the desired consistency has been reached. Set aside in a bowl. In a clean 10 inch skillet, add one tortilla then spread a layer of black beans, spinach leaves, and cheese if desired. Then add a few chunks of yams and smash them with the back of a fork. Top with another tortilla. Heat over medium heat for about 2 minutes then flip the quesadilla and heat the other side for another 2 minutes. Transfer to a plate and cut into slices with a pizza cutter. Eat with sliced avocados and tomatoes. Enjoy!

Brown Rice Crispy Treats

These are made with brown rice cereal and four other whole food ingredients. Our children do not need to be deprived of a wonderful childhood indulgence like rice crispy treats :). These are a super alternative.

Complements: The Whole Life Nutrition Cookbook

3 tablespoons virgin coconut oil
1 cup brown rice syrup
3/4 cup peanut butter or almond butter
1 teaspoon vanilla
6 cups organic brown rice crispy cereal (can be found at most health food stores)

Optional Additions:
1/4 cup sesame seeds
1/2 cup pumpkin or sunflower seeds
1/2 cup chopped nuts
1/2 cup raisins or dried cherries

Optional Topping: (I do this ;))
organic dark chocolate

Put coconut oil into a medium-sized saucepan and heat over medium heat. Add brown rice syrup and almond or peanut butter. Heat until tiny bubbles form, stirring constantly with a wire whisk. Immediately take the pot off the heat and add the vanilla. Stir it again. Place brown rice crispy cereal into a large bowl and add any of the optional additions. Pour the hot rice syrup mixture over it. Immediately mix together with a spoon. Pour mixture into a 9x13 inch pan and press mixture flat. You may need to place a little coconut oil or water on your hands so the mixture won't stick to them. If you would like to add chocolate topping, then take desired amount of dark chocolate and place into a heavy-bottomed saucepan over very low heat. Heat until completely melted, stirring occasionally. Then pour over top of crispy treats, spreading evenly with the back of a spoon. Cool completely before slicing into bars. I store in an air tight container in the refrigerator. Enjoy!

Honey Lemon Cashew Sauce

Ok folks this is a wonderful, nourishing, raw and whole foods replacement to the marshmallow fluff and cream cheese fruit dip we all have enjoyed in the past ;). You can use this dip for all in season fruits (even apples and pears in the fall)!

Complements: The Whole Life Nutrition Cookbook

1 pound fresh organic fruit

Cashew Sauce:
1 cup raw cashews
1/4 cup lemon juice
1/4 cup honey or maple syrup
1 to 2 tablespoons water, or as needed (more if you are going to drizzle over a fruit salad)
1 teaspoon vanilla
1/2 teaspoon lemon zest
pinch sea salt

Wash, dry and trim fruit. Place into serving bowl. In a blender, place all ingredients for sauce and blend until creamy and smooth, adding more water if necessary. Use as a dipping sauce or drizzle over fresh fruit. Enjoy!

Stevia Lemonade

Next to water this is our drink of the summer!

Complements: The Whole Life Nutrition Cookbook

1 cup freshly squeezed organic lemon juice
8 cups water
2 -4 teaspoons stevia powder, or to taste

Place all ingredients into a large glass pitcher and mix well. Taste and adjust sweetness if necessary. Enjoy!

Raw Energy Bars (Larabars)

These are delicious! Thank you Kristin Ramsey for sharing your recipe. I have also included a similar recipe I found in "The Whole Life Nutrition Cookbook". I'll definitely be packing these on the STP (I'll be sure to bring you some too, Amy ;) ).

Kristin Ramsey's version: (pictured above)

2/3 cup dates (I used medjool)
2/3 cup almonds
1/2 cup dried blueberries (or cherries)
a few drops of pure vanilla

In a vita mix or food processor mix/add in this order dates, almonds and then dried blueberries (or cherries). Add a few drops of pure vanilla. Place the mixture on plastic and roll with a rolling pin to press them until they are firm. (I placed plastic under and over them to roll out). I cut them into small squares. A quick energy boast size. Enjoy!

The Whole Life Nutrition Cookbook version:

1 cup raw almonds or walnuts (or combination)
1 cup medjool dates, pitted
1/4 cup raisins
1/4 teaspoon cinnamon
1/4 teaspoon ground cardamom
1/4 cup raw almond butter
shredded organic coconut

In a food processor fitted with the "s" blade grind the almonds until finely ground. Add the dates, raisins and spices. Grind to a fine meal. Add the almond butter, process again until thoroughly mixed. Form into balls and roll in shredded coconut. Store in a sealed container on the counter for up to 3 days, or refrigerate for up to a week. Enjoy!

The Whole Life Nutrition Cookbook, second edition

Here is another cookbook I just had to post, "The Whole Life Nutrition Cookbook". I can hardly try these recipes fast enough. The authors Alissa Segersten and Tom Malterre, MS, CN, are fellow graduates of Bastyr University. This may make me slightly bias :). If you want to dive into a life of whole foods or start cooking with less gluten and dairy this book is a must to add to your cookbook collection.

Yes, many of these recipes are going to take some getting use to. Some of you may need to acquire the taste for certain grains, textures or flavors. This book has a little for everyone.

The recipes in this book are extreme if you haven't tried experimenting with a lot of "alternative" ingredients, but don't get discouraged.

This book is a blessing to those who have to eat gluten-free and dairy-free.

Yes, you will need to stock your pantry with items like: xanthan gum, arrowroot powder and tapioca flour. I typically try to steer away from recipes with these ingredients in them. They don't always turn out tasting like what we are use to. I like to target alternative recipes that use things we are more familiar with. Although, that being said I am determined to pull out the recipes in this book that are wonderful additions to the "normal" good old fashion home cooking we all love.

Keep an eye on my upcoming post. I will share the recipes from this book that I think most all people will love! Enjoy!

(Check the book out on Amazon)

Creamy Cauliflower Dressing

This is delicious. You would never guess it is dairy free (it is so rich and creamy). I love the versatility of cauliflower! Add this whole food dressing to your daily raw salads :).

Ingredients:
1 1/2 cups chopped cauliflower
1 cup water
1/4 cup lemon juice (1 lemon)
1-2 cloves of garlic, peeled and minced
1 teaspoon olive oil
1 teaspoon agave nectar (or honey)
1 tablespoon prepared brown mustard (I am not a fan of mustard so I used about a teaspoon)
1 teaspoon apple cider vinegar
1/4 teaspoon salt
fresh ground black pepper (to taste)
1 tablespoon dried basil or dill OR 2 tablespoons chopped fresh dill or basil

Roast garlic with oil, or dry, on low in a small frying pan for 5 minutes or until garlic is lightly browned. Set aside. Place cauliflower and water in a pot and bring to a boil. Cover and cook the cauliflower on low until tender (about 5-10 minutes). Add the cauliflower, water, lemon juice, garlic, oil, mustard, vinegar, agave nectar, salt and pepper to a blender. Blend until smooth. I used our Magic Bullet and blended for 1 minute. (I love the Magic Bullet.) Add chopped herbs or dry herbs and blend briefly. Scrape the dressing out into a bowl or storage container. Enjoy!