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Currently showing posts tagged soy-free

  • Red Cabbage & Jicama Spring Rolls with Peanut Dipping Sauce

    Most folks who've gone out for Thai or Vietnamese food have had these delicious fresh spring rolls and loved them, and thankfully they're not at all hard to make at home. They're wonderful because they're amazingly versatile, beautiful and nutritious. You can fill them with virtually any vegetable, so long as they're thinly sliced. Additional fillings you can try are strips of fried tofu, sauteed/roasted mushrooms, vermicelli noodles, carrot strips, and avocado. The possibilities are endless. Jicama, if you're not familiar with it, is a most delicious tuberous root vegetable from Mexico. It's flavor is mild, slightly sweet, with a one of a kind texture and crunch. Worth seeking out, it can be found in most grocery stores, or try your local Asian or Mexican market. If you can't find it you can substitute carrot, radish, or broccoli stem strips. The spring roll wrappers can be found in the Asian aisle of most grocery stores, get the 8 or 9" ones. The one thing you do not want to leave out of these guys are the fresh herbs. They MAKE the flavor of these rolls. Any combination of fresh mint, cilantro, parsley, or basil will work, but I'd go with at least two, our favorites being mint and basil. The dipping sauce is easy to whip up, and can be made in larger quantities and stored in the fridge for 1-2 weeks. It's tasty on pretty much everything, and if you're a peanut fan like we are you'll see why. If you make these to bring to a party, make them as close to party time as possible, and cover the plate with a damp paper towel or plastic wrap to ensure the rice paper wrappers do not dry out. These will become a recipe staple for you once you give them a try, they are that good.


    Red Cabbage and Jicama Spring Rolls with Peanut Dipping Sauce

    Vegan, Gluten-free, Soy-free

    Makes 12 rolls

    1 package of "spring roll skin wrappers"
    1 cup thinly sliced red (or green) cabbage
    1 cup thinly sliced cucumber strips
    1 cup thinly sliced jicama (or carrots, radish, or broccoli stems)
    1 cup fresh mint leaves
    1 cup fresh cilantro leaves
    1 cup fresh basil leaves

    Peanut Dipping Sauce
    1/2 cup peanut butter (creamy or crunchy)
    3/4 cup warm water
    1 Tbsp rice or white vinegar
    1 Tbsp sugar or agave syrup
    1 Tbsp coconut aminos, tamari, or soy sauce
    1/2 tsp salt
    1 tsp fresh shallot or onion
    1/2 tsp (or more) fresh thai chili (optional)


    1. Thinly slice all veggies into strips and place in separate clusters on large plate. Remove herbs from stems and add whole leaves to plate as well.

    2. Boil water and fill very wide bowl or pie plate about half way full, let sit for a few minutes to cool ever so slightly. One at a time, soften spring roll sheets by dipping them into the hot water, using your fingers to move them around. Depending on hotness of water, it will take about 2-10 seconds for them to soften. They should be pliable but not mushy and falling apart, think al dente pasta, as they will continue to soften even out of the water. Layer two softened spring roll sheets on top of one another on cutting board (wood works well here) and fill bottom third with a a bit of each veggie and herbs, do not overstuff! Less is more here. Roll up like you would a mini burrito, tucking in sides and rolling up tightly. It will conveniently stick to itself, making this very easy. Cut in half and place on serving plate.

    3. In a blender combine all ingredients for peanut sauce and process 10-20 seconds until creamy. Transfer to small bowl and top with chopped scallions or additional chopped chili pepper, if desired.

  • Fresh Blueberry Shortcake

    Taking advantage of the bounty of blueberries this season, I decided to create this stellar (and so easy you won't believe it) dessert. All you need are a few simple ingredients and and these little  blueberry stunners will be on the way to your table. It's best to prepare all of the ingredients, then assemble them right before serving, or let everyone create their own! This recipe is 100% vegan and gluten-free, uses minimal sugar, and really is a cinch to whip up if you have everything on hand, just make sure to chill your coconut cream ahead of time. Make these now-blueberry season will be over before we know it, don't let fresh blueberry shortcakes pass you by!


    Fresh Blueberry Shortcake

    (Vegan, Gluten-Free, Soy-free)

    Serves 6-12, depending on serving size

    Preparation time: 20 minutes Bake time: 15 minutes

    Shortcakes:
    1 1/2 cups Bob's Red Mill Gluten-free flour blend
    1 Tbsp cornstarch
    1 Tbsp flaxmeal
    1/4 tsp salt
    2 tsp baking powder
    2 Tbsp coconut oil
    1/4 cup sugar
    1 Tbsp vanilla extract
    1 cup water

    Blueberries:
    2 pints fresh blueberries
    1-2 Tbsp maple syrup

    Coconut Cream:
    2 cans full fat coconut milk (chilled overnight in fridge)
    2 Tbsp maple syrup
    1 Tbsp vanilla extract


    1. Preheat oven to 350 degrees, line a muffin tin with paper cupcake liners and set aside.

    2. Mix dry ingredients, gluten-free flour through baking powder in a large mixing bowl.

    3. In a small saucepan, melt coconut oil, stir in sugar, vanilla extract and water.

    4. Add wet ingredients to dry ingredients and whisk together.

    5. Pour batter into cupcake liners, filling halfway full. Bake for 15 minutes or until golden brown and they pass the toothpick test. Remove from oven and let them cool completely on a wire rack while you make the blueberries and cream.

    7. Toss the blueberries with the maple syrup in a medium sized bowl.

    8. Open the chilled cans of coconut milk and pour off the liquid, reserving the thick cream. Place cream in a separate bowl and add the maple syrup and vanilla. Whisk together well.

    9. Remove shortcakes from paper liners and gently cut in half forming a top and bottom. Spoon each bottom generously with coconut cream, blueberries, and more coconut cream. Cover with shortcake top and enjoy!

  • Fourth of July Berry Crumb Pie

    Here I have your go-to July 4th party pleaser, pure magic in a pie plate. Stuffed with layers of organic blueberries, strawberries & rhubarb, this pie tops them all. Your fourth of July will never again just be about BBQ and sparklers. So go to the store, get these simple ingredients, and spend about 1 hour making this pie. It is easy to prepare, and breathtakingly delicious. Your friends, family, and BBQ mates will adore you (especially since it's vegan, gluten and soy-free-which means most everyone can eat it, and no one will know the difference) Looks like a long recipe, but it's really not. You can simplify by using only one berry filling (just double the filling recipe), or making it with wheat flour (leave out the xanthum gum). Very easy, enjoy!

    Fourth of July Berry Crumb Pie

    Crust:
    1 1/4 cups Bob's Red Mill Gluten-Free Flour Blend
    1/4 tsp xanthum gum
    1 tsp sea salt
    2 tsp sugar
    1/2 cup coconut oil
    1/8 cup water (or as needed)

    Blueberry filling:
    1 lb fresh blueberries
    1/2 c brown sugar
    1/4 tsp sea salt
    1/2 tsp cinnamon
    1/3 cup white rice flour
    juice from 1 lemon

    Strawberry Rhubarb filling:
    1 lb fresh strawberries (de-stemmed, sliced)
    1 piece rhubarb (about 1 cup, diced)
    1/2 cup brown sugar
    1/4 tsp sea salt
    1/3 cup rice flour
    juice from 1 lemon

    Crumb:
    1/2 cup Bob's Red Mill Gluten Free Flour Blend
    1/4 cup sugar
    1 tsp cinnamon
    1/4 tsp salt
    1/8 cup coconut oil

    1. Begin by preheating oven to 350 degrees and lightly oiling a pie plate with a bit of coconut oil.

    2. Make your dough in a medium mixing bowl, combine all dry ingredients, whisk together. Add coconut oil and cut in with two forks or your fingers until it resembles crumbs. Slowly drizzle in cold water, mixing with your hand, until dough comes together in a moist but not sticky ball. Place in fridge to chill a bit while you make fillings.

    3. On the stove heat two medium pots or deep skillets. To one add all of the ingredients for the blueberry filling, and to the other all of the ingredients for the strawberry filling. Bring each to a low boil, stir well and let simmer on low heat, covered, for about 15 minutes until fruit breaks down and it is thickening, remove from heat and let cool on stovetop.

    4. Meanwhile, place dough in oiled pie pan and use your hands to press it into the place. You want it to be about 1/4" thick and evenly spread out. Use your fingers to shape the rim so it looks nice. Poke a few holes in the bottom with a fork and pre-bake in oven for 10 minutes while fillings continue to cool.

    5. Make the crumb topping by mixing all the dry ingredients in a small bowl, adding the coconut oil, and mixing it gently with your fingers until crumbs form, set aside.

    6. Remove crust from oven, fill with blueberry filling, then strawberry on top. Sprinkle with crumbs and cover with foil. Bake at 350 for 15 minutes, then remove foil and bake another 5-10 until crust is golden and crumbs have crisped up. LET COOL THOROUGHLY before serving! Serve alone or with a scoop of your favorite vegan vanilla ice cream. Happy 4th!

  • Cauliflower Crisps & Tangy Tahini Dressing

    I don't fry food that often, but when I do, I make sure it tastes amazing. This is one of those instances. A picnic in the park with some dear friends warranted a creation of some serious summer comfort food. Cauliflower florets are coated in cornmeal and mediterranean spices like oregano and sesame, then served with (or directly dipped in) a tangy tahini dressing flecked with fresh parsley. It would make a really lovely appetizer, side dish, or snack. Be sure to use a high heat oil for any type of frying (oils with a lower smoke point are heat damaged, and potential carcinogens can form) avocado oil is our favorite high heat oil (up to 500 degrees), but grape seed and organic canola oil would also work. Enjoy!


    Cauliflower Crisps & Tangy Tahini Dressing

    1 head cauliflower, cut into florets

    2-3 Tbsp rice flour

    2-3 Tbsp cornmeal

    1 Tbsp nutritional yeast

    1 tsp sea salt

    1 Tbsp oregano

    2 Tbsp sesame seeds

    pinch cayenne pepper

    1.5-2 cups avocado oil

    Tangy Tahini Dressing

    1 clove garlic, smashed

    to taste sea salt

    1/2 cup tahini

    2 Tbsp lemon juice

    water as needed

    1/4 cup parsley, finely chopped

    to taste black pepper


    1. Break/cut cauliflower into uniform bite sized florets. In a large bowl toss with both rice flour and cornmeal, salt, oregano, sesame seeds, n. yeast, and pepper.


    2. Heat a deep skillets worth of oil over medium high heat. When hot add cauliflower florets, one batch at a time and fry 4-5 minutes until golden brown on all sides. Drain on paper towels and keep warm in oven if necessary.


    3. In a mortar and pestle (or small bowl), smash 1 clove garlic with the sea salt. Add tahini and lemon juice and stir. Add water in a thin stream, stirring until thin and creamy consistency is reached. Add parsley and black pepper and season to taste. Serve cauliflower with dressing, either as a dipping sauce or drizzled over top.
     

  • Garlic Broccoli with Coco-Peanut Sauce

    This simple sauce of peanuts and coconut milk is draped over tender garlic broccoli creating a perfect union of savory flavors. It's one of those dishes that comes together so quickly, you may feel unsure you included all the ingredients. But worry not, it really is that easy. Perfect by itself over a bowl of verdant broccoli, or add a bowl of steamy brown rice, or toss it with a mound of chewy rice noodles for a filling meal. Add in more sauteed veggies to up the ante, thinly sliced mushrooms, onions, peas, asparagus, you name it. Give it a try, really tasty and satisfying!


    Garlic Broccoli with Coco-Peanut Sauce

    3 heads broccoli, chopped into florets and small stems

    2-3 cloves garlic, chopped

    1 Tbsp olive oil

    Coco-Peanut Sauce

    1 cup canned coconut milk

    2.5 Tbsp creamy peanut butter

    1/2 tsp sea salt

    1 tsp brown sugar

    1 tsp rice vinegar

    1/2 tsp turmeric

    1 pinch cayenne pepper


    1. In a skillet saute garlic in olive oil on medium-low heat for 30 seconds until fragrant. Add broccoli and turn heat to med-high. Saute for 3-5 minutes until broccoli is bright green and browning in some spots.

    2. Prepare your sauce. To a small saucepan, add all sauce ingredients. Whisk together over medium low heat until combined, thick, and bubbly.

    3. Spoon generously over broccoli; and rice if desired. If serving with rice noodles, toss to combine.

    Enjoy!

  • Red Lentil and Amaranth Protein Patties with Spicy Avocado Mayo

    These little patties are so simple to whip up, amazingly versatile, and almost fool-proof. They come together in no time, and you can change up the ingredients based on what you have in the fridge. They are great on top of a salad, as an appetizer with a nice dipping sauce, or make them slightly larger and serve on a bun as a tempting veggie burger. The possibilities are endless. To boot, they are extremely nutritious, filled with lentils and amaranth which are packed with plant protein, and both of which are great for metabolism and heart health. A good dose of parsley adds a punch of Vitamin K (77% of your daily needs in 1 tablespoon!) Feel free to play with the veggies which are added, though I find the russet potato works wonders as both a binder and a starchy crisp agent. Don't bother to peel it, leave the skin on for extra nutrition, just grate it up. Amaranth is carried in most natural food stores with a bulk section, near the quinoa. It is very similar to quinoa nutritionally with a complete profile of all amino acids, but it's about half the price and easy to digest. If you can't find it, quinoa will work in these as well. Give it a try!


    Red Lentil & Amaranth Protein Patties

    1/2 cup amaranth, (uncooked)

    1/2 cup red lentils (uncooked)

    2 cups water

    1 medium russet potato, grated

    1 small onion, chopped

    2 garlic cloves, chopped

    1/2 cup parsley, chopped

    1 Tbsp nutritional yeast

    1 Tbsp mustard

    2 Tbsp ketchup

    2 Tbsp rice flour

    2 Tbsp coarse cornmeal (or regular)

    1/2 tsp cumin

    1 tsp paprika

    1 tsp sea salt

    1/2 tsp black pepper

    Spicy Avocado Mayo

    1 ripe avocado, mashed

    2 Tbsp Vegenaise (or any vegan mayo)

    1 tsp balsamic vinegar

    1 tsp olive oil

    pinch sea salt

    good pinch cayenne pepper


    1. Preheat oven to 450 degrees. Place 1-2 Tbsp of high heat oil (avocado, organic canola, grape seed) on a baking sheet and spread evenly.

    2. In a medium pot, place amaranth, lentils and 2 cups water. Bring to a boil, cover pot, and reduce to a simmer. Let cook undisturbed for 10-15 minutes until water is absorbed and amaranth and lentils are cooked. It will be porridgey, let it cool.

    3. While amaranth is cooking, grate the potato into a large mixing bowl. With your hands squeeze the shredded potato over sink to release excess water. Return to bowl and add chopped onion, garlic, and parsley. Add cooked amaranth/lentil mixture and mix well with your hands. Add mustard, ketchup, spices, cornmeal and rice flour. Mix well.

    4. Form into small patties, then place them on baking sheet and bake for 8-10 minutes on each side until golden brown and crispy.

    5. While cooking, make avocado mayo. Simply mash avocado in a small bowl with the back of a fork. Add rest of ingredients and stir well. Serve atop the patties, or on the side as a dipping sauce. Enjoy!

  • Pumpkin Seed Pesto Stuffed Mushrooms

    Succulent oven roasted mushrooms, packed with nutrients and an enormous amount of vegetable magic squeezed into each cap. Rich in iron, zinc, and protein, the pumpkin seeds lend their unique power packed profile to this dish.  It's prep time (5-10 min) to "wow your friends" ratio is superb, and you will be the star of any potluck or holiday dinner you bring these to. They also make a wonderful mid-week meal, as you can play with the herbs you use, and dress them up or down as desired. Give 'em a shot!

    Pumpkin Seed Pesto Stuffed Mushrooms

    Makes: 12  Prep: 5-10 minutes  Cook: 15-20 minutes


    12 crimini mushrooms

    1/4 cup yellow onion

    3 cloves garlic

    1 cup cauliflower

    1/4 cup raw hulled pumpkin seeds

    1 cup fresh basil

    1 Tbsp flax meal

    1/4 cup fresh oregano (or 2 Tbsp dried)

    2 Tbsp nutritional yeast

    2 Tbsp olive oil

    1/2 tsp sea salt

    black pepper, to taste


    1. Preheat oven to 425 degrees and lightly oil baking sheet with high heat oil (avocado, grape seed, organic canola).


    2. Separate mushroom stems from caps, and place caps on baking sheet.


    3. Place mushroom stems and all other ingredients in bowl of food processor. Run until all pieces are small and uniform and mixture binds together. You may have to scrape down sides of bowl a few times.


    4. Fill each mushroom cap with a generous spoonful of the filling. Sprinkle with salt and nutritional yeast.


    5. Bake for 15-20 minutes until mushrooms have released their liquid and tops have become crispy.


    6. If desired, serve with a side of tomato salad (tomatoes, olive oil, balsamic vinegar, salt and pepper). Enjoy!

  • Coconut Bean Sprout Curry

    This was one of those dishes that came together as I scanned my fridge for ingredients just asking to be used. This is my favorite way of cooking, intuitively and resourcefully, working with what you've got. This is an easy dish to prepare, takes about 20 minutes from start to finish, and leaves your tastebuds singing with a bit of tropical flavor. Try to keep staples like coconut milk, peanut butter, and limes on hand for dishes like this. Once you have the basic ingredient structure down you can really get creative and experiment with flavors. I served this over a bed of quinoa which had a bit of coconut oil and sea salt stirred into it, though brown rice would work well, as would eating it plain. Topped with some sliced avocado, it really is a tropical treat. Plant based eating should always be this tasty and easy. Give it a try!


    Coconut Bean Sprout Curry

    1/2 onion, thinly sliced

    2 cloves garlic, chopped

    1" piece of fresh turmeric, finely chopped (or 1/2 tsp powdered turmeric)

    2" piece of fresh lemongrass (optional)

    1 cup of mushrooms, sliced

    1/2 cup red or orange bell pepper, thinly sliced

    1" piece of ginger, peeled and chopped

    1 cup mung bean sprouts

    1 1/2 cups cauliflower, chopped into florets

    1/4 cup fresh cilantro, chopped

    1/4 cup fresh parsley, chopped

    1/2 cup vegetable broth (or water)

    1/2 can coconut milk

    2 Tbsp creamy peanut butter

    1 lime, juiced

    1 tsp salt

    1 tsp sugar

    pinch of cayenne pepper

    splash of coconut aminos (or tamari-wheat-free soy sauce)


    1. In a deep skillet, heat 1 Tbsp of high heat oil (like coconut, avocado or grapeseed) and saute sliced onion, ginger, garlic, bell pepper, and turmeric on medium heat until softened and fragrant, 3-4 minutes.

    2. Add sliced mushrooms and cauliflower and stir to coat. Add vegetable broth, coconut milk, peanut butter, salt, sugar, lemongrass sprig (if using) and coconut aminos/soy sauce. Stir and cover. Let cook on medium heat until bubbling and cauliflower is tender, 5 minutes or so.

    3. Remove cover and add mung bean sprouts, chopped cilantro, parsley, cayenne, and lime juice. Stir and cover for 1 minute more. Season to taste and enjoy!

  • Chickpea Miso & Greens Soup

    This soup came about by experimenting with my beloved chickpea miso paste (which is simply miso made from chickpeas instead of soybeans). It has a delicate, mild flavor and is easy to incorporate into many recipes for a burst of fermented nutrition and complex umami flavor. The company that makes it is called Miso Master and it's often found in the miso section of many markets. I also used a good amount of garlic, green veggies, and our favorite, mushrooms. A bit of sesame oil and thick rice noodles turns this into a hearty springtime soup. You can throw it together in 15 or 20 minutes and have dinner and lunch for the next day in no time. Super easy, here's the recipe.


    Chickpea Miso & Greens Soup

    2-3 cloves of garlic, chopped

    1/2 onion, thinly sliced

    1 small head broccoli, chopped into florets

    1 cup baby spinach, coarsely chopped

    1 cup mushrooms, thinly sliced

    1/2 cup green peas (frozen is fine)

    2  Tbsp chickpea miso (or regular soybean miso, if you prefer)

    4 cups of water

    1 "bundle" of dry rice noodles (or 1/4 package)

    1 1/2 Tbsp toasted sesame oil

    1 Tbsp coconut aminos (or regular soy sauce)

    salt and black pepper to taste


    1. Begin by cooking your rice noodles as directed, drain, set them aside in colander.

    2. In the same pot you used to cook the noodles, add 1 Tbsp of sesame oil, sliced onions, and chopped garlic and saute over medium heat 4-5 minutes until onions are browning.

    3. Add mushrooms and continue cooking until they lose some of their moisture and begin to brown a bit as well. Add broccoli, cover pot and cook 30 seconds more.

    4. Add 4 cups of water to pot and bring to a low simmer. One tablespoon at a time place the miso into a ladle, dip in the pot to fill with water, and stir the miso with a spoon until the paste dissolves. Add it to the pot and repeat with the second tablespoon.

    5. Add coconut aminos (or soy sauce), spinach, and peas. Cover and cook 2 minutes more until spinach has softened and peas are bright green. Stir in rice noodles, 1/2 tablespoon of sesame oil, and season to taste with salt and pepper. Serve immediately. Enjoy!

  • Berry Chocolate Cheesecake Squares

    I will keep this simple. These berry chocolate cheesecake squares are delicious, easy to make, and relatively speaking, good for you. They are vegan, so no heavy cheese or cream, gluten-free, and soy-free. They are full of anthocyanins from the blackberries I use (flavanoids that protect our cells from damage), healthy fats from the nuts (cashews, walnuts, and almonds), and healthy antioxidants from the chocolate. No sugar is used, only Medjool dates and agave. If you make these for your sweetheart for Valentine's day, know you are doing them a favor by nourishing them with healthy plant-based nutrients like these. Think of it as a present for their true heart...the one that benefits most from such yumminess.

    the crust:

    3/4 cup raw almonds

    3/4 cup raw walnuts

    1/2 cup pitted Medjool dates, coarsely chopped

    1 Tbsp agave or maple syrup

    1 tsp sea salt

    1/2 tsp cinnamon

    the filling:

    1 1/2 cup raw cashews, soaked overnight in water

    1/4 tsp sea salt

    1/4 cup agave or maple syrup

    1 Tbsp lemon juice

    1 tsp vanilla

    1/2 cup melted coconut oil

    1/2 cup berries of choice (blackberries, blueberries, strawberries)

    the chocolate:

    3/4 cup dark chocolate chips

    1/8 cup almond milk

    1. Begin by making the crust. In a food processor, process the walnuts,  almonds, sea salt, and cinnamon until a fine crumb is achieved. Add the pitted, coarsely chopped dates and process again until it comes together and becomes sticky. If you pinch the mixture it should hold together.

    2. Place parchment paper or plastic wrap into a 8"x 8" square baking dish, letting it hang over the sides a few inches so you can lift it out later. Press nut mixture into the bottom in an even layer. Put it the freezer to chill.

    3. Make the chocolate and the filling. Put chocolate chips in a small heat safe bowl. In a small saucepan heat almond milk and pour over chocolate, stirring to melt. Will take 30 seconds to 1 minute. Set aside.  In a blender, put all filling ingredients. Blend 1-3 minutes until completely creamy, scraping down the sides as needed. Add a little water if needed to make it totally smooth.

    4. Pour filling on top of nut mixture, and spread chocolate on top of that. Cover whole dish in plastic wrap and place in the freezer for at least one hour, but up to overnight. To serve, remove from freezer and lift the entire dessert out onto a cutting board. Remove parchment/plastic wrap from the bottom and cut into cubes. Let warm a little bit at room temperature and serve to your loved one!