Flatbread

Gluten free, super soft & flexible, and really delicious. These are great for making quesadillas, sandwiches or for tacos.

These are quick to make and have minimal ingredients. No fillers or chemical additives. And I can assure you they taste better than packaged tortillas or flatbreads.

 

They are flexible without crumbling, which tends to be the issue with a lot of gluten free baked goods. The tapioca flour helps keep this stretchy and flexible.

 

2 cups gluten free flour (I used 1 cup white rice flour + 1 cup tapioca flour)

1 tsp Himalayan sea salt

1 1/2 tsp aluminum free baking powder

1 cup oat milk

  1. In a bowl mix the flour, salt, and baking powder.
  2. Add in the milk and mix until dough forms.
  3. On a generously floured surface, using your hands, press a golf ball sized amount of dough out to form a flat circle. Using a roller won’t work well because it is a slightly sticky dough.
  4. Heat a griddle or large skillet to medium high and cook each side for about 2 minutes.

Cilantro Lime Corn

This is a delicious, fresh, and bright side dish to accompany a veggie burger or served in a taco or burrito bowl.

It is quick and easy to make. You could eat it right away, or let it sit for an hour (or longer) to really let those flavors meld together. You can also eat it hot or cold.

1 16oz bag frozen corn (or you can cut fresh corn off the cob)

1/2 cup finely chopped red onion

1/4 cup fresh chopped cilantro

juice of 1 lime

juice of 1 lemon

1/2 tsp Himalayan sea salt

ground black pepper to taste

  1. Cook corn in a saucepan with water or vegetable broth,
  2. Once corn is done, mix corn with remaining ingredients in a large bowl and either serve immediately or let sit for at least an hour to intensify the flavors.

 

Quinoa Pizza Bites

The benefits of quinoa are many, including large amounts of protein (one of the few plant foods containing all 9 essential amino acids, it contains 8g of protein per 1 cup serving), fiber, and various vitamins and minerals.

It is also high in magnesium, iron, B-vitamins, calcium, potassium, phosphorus, vitamin E, and antioxidants.

It is gluten free and recommended for a gluten-free diet.

In addition to all those benefits, the bottom line is what is really important….these pizza bites taste GOOD.  Plus, wait till you see how easy they are to make!

1 cup cooked and cooled quinoa (I make this ahead of time)

2 cups cooked and cooled cauliflower florets, pureed (I boil or steam until soft, then once cooled I puree it in a food processor)

1 chia egg

1/4 cup brown rice flour

2 tbsp coconut flour

2 tbsp pizza sauce (I used this sauce)

2 tsp onion powder

2 tsp Italian seasoning

1 1/2 tsp garlic powder

1 tsp Himalayan sea salt

1/2 tsp ground black pepper

  1. Preheat the oven to 400.
  2. Mix all the ingredients in a large bowl.
  3. Gently form into 1 inch balls and place on baking sheet.
  4. Bake for 30 minutes.

 

Homemade French Fries with Chipotle Ranch Dip

French fries are extremely easy to make and taste much better when homemade. But the star of this recipe is not the fries, it is the dip! Admittedly, fries aren’t my favorite food. I love potatoes, but fries? Eh, I could take them or leave them. But with this dip, I want to double or triple the recipe!

This is such a great side dish to a veggie burger, a finger food for parties, or a snack.

For the Fries:

2 large russet potatoes

1 tbsp light olive oil (neutral tasting oil is key. I wouldn’t recommend extra virgin olive oil. You could use almond oil if you don’t want to use olive oil.)

Himalayan sea salt, to taste

Ground pepper, to taste

1/4 tsp onion powder

For the Chipotle Ranch:

1 cup vegan mayo (**see recipe below)

1 tsp chipotle powder (you can purchase this or make it yourself, see recipe below)

1 tsp lemon juice

1 1/2 tsp onion powder

1 tsp garlic powder

1 tsp smoked paprika

2 tsp dried chives

Himalayan sea salt, to taste

  1. Preheat oven to 425.
  2. Cut potatoes into 1/2 inch fries then pat them dry with a towel to absorb as much moisture as possible. This will help them crisp up better while baking.
  3. Put the fries in a large bowl and toss evenly with the oil, salt, pepper, and onion powder.
  4. Spread the fries out on a baking sheet. The more space they have between them (not touching) ensures crispier fries.
  5. Bake at 425 for 20 minutes. Turn them over or give them a shake to move them around, then place back in the oven at 400 and continue cooking for another 20-25 minutes, until golden brown and to your desired crispness.
  6. While the fries are baking, you can make the dip. Combine all ingredients into a medium bowl. Cover and refrigerate until the fries are done.

Notes:

** The chipotle ranch makes a great topping for veggie burgers, too!

** Vegan Mayo:

  • 1/4 cup  aquafaba (the liquid/brine in a can of chickpeas)
  • 1/8 tsp cream of tartar
  • 1/4 tsp ground mustard
  • 1/2 tsp sea salt
  • 1 tbsp lemon juice
  • 1 1/2 tsp white vinegar or apple cider vinegar
  • 1 tbsp maple syrup
  • 3/4 cup avocado or light olive oil (a neutral oil is important here for flavor)

** Chipotle powder: 

(this makes a bit more than you will need for the recipe, but the remaining can be saved in a seasoning shaker jar for later use. Which is good, because I am sure you will be making the dip again and again.)

Chickpea Nuggets

As a legume, chickpeas are considered a vegetable and protein food. They offer a lot of nutritional quality including many vitamins, minerals and fiber.

Just 1 cup of chickpeas has 15 grams of protein and 13 grams of fiber. And that same 1 cup of beans has 26% of the recommended daily value for iron, and 70%  for folate.

Folate is important because it plays a role in DNA synthesis and repair. It encourages cell and tissue growth. Folic acid is not the same as folate. Folic acid is a synthetic chemical added to foods. Our body was not designed to metabolize folic acid. It gets dumped into the bloodstream and leads to heart disease and cancer. To avoid folic acid, avoid processed and packaged foods.Plants have folate, and our body knows what to do with folate.

So about the nuggets, with the herb breading they are full of flavor, and they are the perfect texture for a nugget. These are great for a dipping snack, lunch, or even dinner with some roasted veggies on the side.

Any mom (or dad!) to a toddler knows, nuggets tend to be a staple meal. Skip the frozen package of nuggets that are full of chemicals and whip these up. Have the kids help! They love getting their hands messy and playing with their food. My kids, though they are not toddlers anymore, love helping me shape these into nuggets. The more kids can help prepare the meal, they more likely they are to eat it, or at least try it! And since these nuggets have such a mild flavor they are not likely to scare away your budding plant-based eater.

Breading:

2 tbsp hemp seeds

1/4 cup nutritional yeast

1 tsp garlic powder

1/8 tsp ground black pepper

1/4 tsp smoked paprika

1/4 cup gluten free (or homemade) breadcrumbs OR ground up oatmeal

Nuggets:

1/2 cup oatmeal, ground

15oz. can of garbanzo beans (do not drain)

1 tsp Himalayan sea salt

1/2 tsp garlic powder

1/2 tsp onion powder

  1. Preheat oven to 375.
  2. Prepare your breading in a shallow dish, and set aside. (If using oatmeal as breadcrumbs, put 1/4 cup oats in a food processor and pulse until crumbly, being careful not to pulse long enough to make it too powdery.)
  3. In a food processor, grind your oats into a fine flour, then pour into a small bowl and set aside.
  4. Drain the beans into a measuring cup, save 1/4 cup of the liquid.
  5. Pour the beans into the food processor along with the garlic powder, onion powder, and salt. Pulse until crumbly.
  6. Whisk the 1/4 cup chickpea liquid with a fork until it is foamy. Add the liquid and the oat flour to the food processor and pulse until mixed well.
  7. With your hands, shape your nuggets into the size and shape you want. Place on a baking sheet and bake for 20 minutes.

** These also make great chickpea patties served on hamburger buns and your favorite toppings!**

Spaghetti Squash with Tomatoes Garlic Spinach and Basil

Skip the high glycemic spaghetti noodles and opt for spaghetti squash which is rich in vitamin A and potassium. Its is also full of fiber, so you’ll feel full eating much less than you would eating traditional pasta. As a matter of fact, you’ll also consume about half the carbohydrates and about 175 less calories per 1 cup serving!

1 large spaghetti squash

1 tbsp extra virgin olive oil

Himalayan Sea salt and pepper, to taste

8 garlic cloves, minced

1 pound grape tomatoes, halved

8 ounces baby spinach

10 fresh basil leaves, chopped

  1. Preheat oven to 400.
  2. Slice the squash in half and brush each half with with 1 tsp olive oil and season with salt and pepper. Place cut side down on baking sheet and roast until fork tender, about 30-40 minutes. Remove from oven and let cool. Using a fork, shred the flesh. It will come out in spaghetti like strands.
  3. Heat the remaining olive oil in a large skillet over medium heat and saute the garlic for 2-3 minutes.
  4. Add the tomatoes to the skillet and saute until they burst, about 5-8 minutes.
  5. Add the spinach to the skillet and season with salt and pepper.
  6. Add the Spaghetti squash to the skillet and mix well. Remove from heat. Add the chopped basil on top.

Sweet Pea Millet Burgers

When I first served this burger to my family, my boys both said it definitely bumped something off their “Top 5 Favorite Recipes” list, and this moved into the top 5 in its place. It is that good! The bonus is that is is quick to make.

Millet is actually a seed, gluten-free, and easily digestible. Why is millet so great?

** It does not feed yeast in the gut (Candida)

** It is a prebiotic, feeding the good bacteria in your gut

** It is alkaline

** It contains many nutrients such as: magnesium, calcium, manganese, tryptophan, phosphorus, fiber, and B vitamins.

It always excited me when I get to EAT to achieve optimal health. Make a burger and do your body some serious disease fighting, immune boosting good?? Yes please!

1 cup uncooked millet + 2 cups vegetable broth

1/2 cup sweet peas, shelled (you can use thawed frozen peas)

1/4 cup raw sunflower seeds

3 cloves garlic, minced

juice from 1/2 an orange

Himalayan Sea Salt, to taste

  1. To cook the millet: add the rinsed millet and the 2 cups of broth to a sauce pan and simmer covered,  on low heat until water is absorbed. About 30 minutes.
  2. In a food processor, add the sunflower seeds and garlic and pulse a few times. Add in the cooked millet and peas and run until it begins to form, then drizzle in the orange juice while the food processor is still running. Add sea salt to taste.
  3. Form patties with about 1/2 cup worth of the mixture and cook on a griddle or on a large skillet greased with a little coconut oil. Cook on medium high heat for about 4-5 minutes each side.
  4. Serve on homemade hamburger buns and top with sliced tomatoes, lettuce and any other topping you love on your burgers!

Quinoa Taco Bowl

It’s always Taco Tuesday as far as I am concerned! I love tacos! I usually make my own tortillas and have tacos at least once a week. This time, I decided to skip the tacos and make it a taco bowl/taco salad instead.

My kids ate this warm, without the lettuce. I waited for it to cool to room temperature and ate it on a bed of lettuce. You could eat it warm over lettuce, but I personally prefer not to have hot foods with my cold lettuce.

This is a perfect meal for those nights when you need to get something together really quick. It is filling and full of whole food nutrition.

4 cloves garlic, minced

2 roma tomatoes, diced

1-2 cans no-salt added pinto beans

1 cup frozen corn

1 cup dry quinoa

2 cups vegetable broth

taco seasoning ** (see below)

2 avocado, mashed

2 tbsp cilantro, chopped

romaine lettuce

  1. Mince the garlic, chop the tomatoes and rinse the beans.
  2. Heat 2 tbsp of vegetable broth in a large skillet over medium high heat and cook the garlic for 2 minutes.
  3. Add to the skillet the tomatoes, beans, corn, vegetable broth, taco seasoning, and quinoa.
  4. Simmer until quinoa is cooked through, about 15-20 minutes.
  5. While the quinoa and veggies are cooking, in a bowl mash the avocado and stir in the chopped cilantro.
  6. When the quinoa and veggie mixture is done cooking, remove from heat and stir in the mashed avocado/cilantro. (instead of mashing the avocado to mix in, you could slice it and serve on top)
  7. Serve on top of a bowl full of romaine (or any salad green you like, really).

**

Taco Seasoning

1 tbsp chili powder

2 tsp onion powder

1 tsp cumin

1 tsp garlic powder

1 tsp paprika

1 tsp Himalayan Sea Salt

Creamy Pumpkin Soup

While participating in a 7 day cleanse designed by Food Matters, this blended soup was one of the dinners on the menu. This particular cleanse was all juices, smoothies, and blended soups (so essentially a hot smoothie). In all honesty, when reading the recipe, I was not very optimistic that I was going to like it. I thought the lemon and ginger would be too spicy in combination with the creaminess of the pumpkin and coconut milk. Thank goodness I was more than pleasantly surprised! It is absolutely divine. Savory, warm, creamy, and delicious.

It takes mere minutes to prepare and I found it to be soothing both physically and mentally.

The ingredients are all specifically included in order to give the body the nutrients it needs to facilitate ridding itself of toxins. If you get to consume such amazing food all the while promoting serious health benefits, how can you say no?

Like I said, this was a recipe from Food Matters, and I didn’t make any changes to it. All the credit for this delicious recipe goes the amazing people and recipe developers at Food Matters.

After you are done making this soup, head over to FMTV.com and sign up for a subscription. FMTV.com is like the Netflix for health and wellness documentaries. I have been with them since the beginning and have seen every documentary. Worth every penny. And in addition to getting access to the documentaries, they have these guided programs that are FREE, which is where I got the 7 Day Cleanse from. They provide you with motivation, recipes, and an outline. I can’t praise the folks from Food Matters enough!

12 oz broth (I used vegetable broth to keep this vegan, they allow for chicken broth as well)

4 oz coconut milk

1 cup pumpkin, chopped

1 inch knob ginger, thinly sliced

1 pinch cayenne pepper

1 lemongrass stalk, roughly chopped (you’ll pick this OUT once the soup is done, not eat it)

1 tsp coriander seed powder

1 tsp cumin powder

1 pinch sea salt

  1. Add everything to a pot and simmer for 7-10 minutes.
  2. Remove the lemongrass. Add the remaining soup to a high speed blender and blend until smooth.