This vegan and oil free salad dressing is sure to be a favorite for you as it is for me. My kids love it for dipping veggies. And with wholesome ingredients you don’t have to feel guilty giving your salad a healthy pour of dressing.
1 cup unsweetened plain organic coconut milk yogurt
juice of 1/2 a lemon
1/2 cup oat milk (or any non-dairy milk you like)
1 tsp garlic powder
1 tsp onion powder
1/2 tsp dried parsley
1/2 tsp dried chives
1/2 tsp dried dill
1/4 tsp Himalayan sea salt
1/4 tsp freshly ground black pepper
- In a small bowl, whisk together the yogurt, lemon juice and milk. Add the spices and whisk until well incorporated. It might seem thin at first. but within a few moments it thickens a bit to usual ranch dressing consistency.
- Can be stored in an airtight container for up to 1 week.
Most hashbrowns consist of a lot of oil, flour and egg. Mostly, the oil! That’s so so bad for your gut and heart. This is my favorite version of hashbrowns with all the flavor and none of the oil.
2 russet potatoes, grated (I did not peel mine)
1 large zucchini, peeled and grated
1/2 yellow onion, grated
1/2 cup oat flour
1 tsp baking powder
1/2 tsp ground pepper
- Preheat oven to 425. Cover baking sheet with parchment paper.
- After grating the veggies, spread them out on a towel, wrap them up in the towel, and wring out the excess moisture. You can separate the veggies into thirds and do a little at a time, it makes it easier to get more moisture out.
- In a small bowl, combine the oat flour, baking powder, and pepper. Add the grated veggies and mix well using your hands to evenly distribute the flour and baking powder on the veggies.
- Scoop out about 1/4 cup worth of potato mixture and roll into a ball in your hands, then flatten it in your palms and place on baking sheet. Repeat with the remaining potato mix.
- Bake for 12-15 minutes. Flip and bake another 10-12 minutes, until you reach your desired level of crispness.
Sunbutter is a great alternative for those with nut allergies. Sunbutter is made from sunflower seeds. It has the same consistency of natural peanut butter.
Something to keep in mind, though, is that sunflower seeds, and therefore sunbutter, is high in Omega-6 oils. It is important to keep the ratio of Omega 3 oils to Omega 6 oils in balance. As long as you are getting Omega 3 fats into your diet then sunbutter can be a superb alternative to nut butters.
The benefits of sunbutter include being high in protein, high in vitamin E (an antioxidant which helps to naturally balance cholesterol), and loaded with magnesium (a mineral crucial for over 300 actions within the body and which most people are deficient in).
Spread it on your sandwich, dip your apples in it, or make cookies! Which is just what I did with the recipe below. The sunbutter adds a much richer flavor and makes these cookies a clear winner for providing a sweet yet healthy treat for snack time.
1/4 cup coconut oil
1/4 cup maple syrup
1/4 cup smooth sunbutter (make sure there are no added oils or sugar)
1 tsp vanilla extract
1/2 tsp ground cinnamon
1/3 cup oats
3/4 cup oat flour (you can substitute any gluten free flour, spelt would be a good alternative)
1/2 tsp baking soda
5 drop Lemon Essential Oil (optional but encourage this step because it really takes the flavor up several notches!)
1/3 cup vegan chocolate chips OR chopped up bar of dark chocolate (72% or higher)
- Preheat oven to 350.
- In a bowl, mix together the coconut oil, syrup, sunbutter, vanilla, and cinnamon. Whisk until smooth.
- Add the oats, oat flour, baking soda and mix well.
- Fold in the chocolate.
- Using a cookie scoop or a spoon and drop spoonfuls onto a greased baking sheet. I grease mine with coconut oil.
- Bake for 12-13 minutes. Let cool completely. They are soft right from the oven and will harden as they set and cool.
**There are many more reasons, other than cooking with them, that essential oils are beneficial to your health. Click here to read more about them.**
This dressing is quick to make, easy to prepare, and really delicious. A much better option for topping your salads than the store bought dressing which contain unhealthy oils and chemical ingredients your body just does not need.
The GMO ingredients, the trans fats, the MSG, the high-fructose corn syrup….it’s TERRIBLE!
Salad dressing is an easy and delicious step in the right direction of a choosing a whole food healthy diet. Just as the human body was designed for.
1/4 cup water
1 tsp apple cider vinegar
1 small chopped shallot
2 tsp Dijon mustard
2 tsp maple syrup
pinch Himalayan sea salt
fresh ground pepper, to taste
- Combine all the ingredients in a food processor and process until smooth. Taste and adjust seasonings as desired.
- Cover and refrigerate. It will keep about a week in the fridge.
Sweet or tart, cherries are high in nutrition and a great addition to your diet.
Cherries are a rich source of phytonutrients, vitamins, and minerals. Their dark pigment is indicative of their being rich in anthocyanin glycosides. Scientific studies have shown that anthocyanins in the cherries are found to act like anti-inflammatory drugs therefore the consumption of cherries may offer potential health effects against chronic pain. Cherries have been proven safer than anti-inflammatory drugs at reducing inflammation and relieving pain.
Cherries are one of the best foods to promote melatonin production in the body. This hormone is necessary for not just getting you to sleep, but also helping you stay asleep. Melatonin helps set your internal clock so that your sleep health becomes more regulated. A good night’s sleep is crucial for your overall health. Sleep is when your body recovers, repairs and prevents excess cortisol (stress) that can lead to heart disease, weight gain and more.
Despite being higher in sugar than fruits like cranberries or raspberries, they are actually low on the glycemic index, which makes it a great option for those with high blood sugar. Cherries have actually been shown to improve blood sugar levels!
So you can see why when looking for a sweet treat I tend to opt for this smoothie. It satisfies the sweet tooth yet provides an abundance of nutrition.
1 cup frozen cherries
1/4 cup oatmeal
2 tbsp flax seed
top off with non-dairy milk (I use oat milk)
- But all ingredients into a blender and blend until smooth.