Category: Dairy-Free (Page 1 of 4)

Vegan Carrot Cake Smoothie

Since I’ve been feeling better, I’ve been back in the kitchen experimenting with recipes. My most recent hit was this vegan, gluten-free carrot cake muffin topped with creamy cashew icing. If you haven’t already tried it, you totally should!

It’s been a while since I posted a new smoothie recipe, but since I was already tinkering with the ingredient profile for carrot cake, I thought I’d try coming up with a carrot cake smoothie.

Some recipes come together easily, and after one or two attempts, it ends up tasting good. This smoothie took about six attempts before I came up with something that I really liked! I have to give a shout out to my friend, Kat Downs, who writes the awesome blog, Crunchy Kat, for being willing to be a recipe tester for me! She will be featured in my next blog post, so I’m really excited for you guys to meet her.

In the meantime, give this tasty carrot cake smoothie recipe a try. You might be surprised to find that it contains a secret ingredient you won’t even taste that will give you an extra serving of vegetables. When I think of upgrading what I¬†eat, this is one of the easiest ways to do it!

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Vegan Carrot Cake Smoothie

If you like all the flavors of carrot cake as much as I do, you're going to love this creamy, dreamy smoothie!

Course Breakfast
Prep Time 5 minutes
Total Time 5 minutes
Servings 1
Author Rachel Druckenmiller

Ingredients

  • 1/2 cup carrots peeled and chopped
  • 1/2 zucchini peeled and chopped
  • 2 tablespoons raw cashews
  • 1 Medjool date pit removed
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon ground ginger
  • 1 pinch nutmeg
  • 1 pinch sea salt
  • 1/4 teaspoon vanilla extract
  • 3/4 cup unsweetened almond milk
  • 1 piece frozen or fresh pineapple Trust me, this makes a difference!
  • 1 frozen banana

Instructions

  1. Add all ingredients through almond milk to the blender and blend until smooth.

  2. Add frozen fruit and blend until creamy. 

Recipe Notes

For some reason, I find that the smoothie turns out a bit creamier when you combine all ingredients besides the frozen fruit FIRST and then add it, but you can totally just blend everything at once. That's just my preference ūüôā

Vegan Carrot Cake Muffins {Gluten-Free}

Carrot cake is my JAM.

I love everything about it. From the moist texture of the cake with a hint of spice and a crunch of walnuts to the rich and creamy icing, carrot cake is in a league of its own. I always have a piece¬†on my birthday! My go to place¬†for gluten-free, dairy-free carrot cake is¬†Great Sage, a vegan¬†restaurant in the little town of Clarksville, Maryland. It’s one of our top¬†places to eat, and the staff there are wonderful, too! You should definitely check it out, if you haven’t been already.

Speaking of plant-based food, I recently discovered an AMAZING blueberry muffin recipe from the Forks Over Knives Cookbook, which is one of my favorite cookbooks. Since it turned out so well, I figured I would use the same base and then tinker with the other ingredients to make a carrot cake muffin version.

And that’s exactly what happened! After three attempts at combining ingredients in just the right way, I came up with a winner.

This recipe is vegan and gluten-free and can be made nut-free if you use a different type of yogurt. I opted to use my favorite dairy-free yogurt made by Forager Project, which I reviewed earlier this year in this post. You can easily make your own oat flour by grinding up gluten-free rolled oats in your food processor until they reach a fine texture. I added some spices to enhance the flavor and jazz them up a bit.

I’m happy to report that they turned out tasting great! Bill gave them two thumbs up, and they were a hit at a brunch I brought them to this weekend. They are great for breakfast with a little smear of nut butter, or you can enjoy them with one of my favorite blogger’s creamy cashew icing. I HIGHLY recommend doing that!

 

OPTIONAL but recommended: Top these muffins with a smear of this delicious creamy cashew icing from the Detoxinista!

Print

Vegan Carrot Cake Muffins

These gluten-free, vegan muffins are moist, flavorful and perfect for breakfast, a snack or dessert!

Course Breakfast
Prep Time 25 minutes
Cook Time 20 minutes
Total Time 45 minutes
Servings 12 muffins
Author Rachel Druckenmiller

Ingredients

  • 2 1/4 cups oat flour process rolled oats in a food processor until fine
  • 1 tablespoon baking powder
  • 3/4 teaspoon fine grain sea salt
  • 1/2 cup coconut sugar
  • 1 tablespoon cinnamon
  • 1/2 teaspoon ground ginger
  • 1/8 teaspoon nutmeg
  • 2/3 cup unsweetened almond milk
  • 1/2 cup unsweetened applesauce
  • 1/2 cup non-dairy plain yogurt I used Forager Project's unsweetened plain cashewgurt
  • 1/2 tablespoon vanilla extract
  • 1 cup shredded carrots
  • 1/2 cup raisins
  • 1/4 cup crushed pineapple
  • 1/3 cup walnuts chopped

Instructions

  1. Preheat oven to 350F. In a large mixing bowl, whisk together oat flour, baking powder, salt, sugar, cinnamon, ginger and nutmeg.

  2. Make a well in the center of the dry ingredients and add the milk, applesauce, yogurt, and vanilla and whisk them together before mixing everything in the bowl together, until just combined. Fold in the carrots, raisins, pineapple, and walnuts until just combined.

  3. In a silicone muffin pan or regular muffin pan lined with silicone liners, use an ice cream scoop to scoop muffin mix into each slot. Bake for 20-22 minutes or until a toothpick inserted in the center of a muffin comes out clean. Don't over bake, or they will become dry.

What We Eat: A Peek at Our Weekly Menu

I’ve had people ask time and time again what a typical week of eating looks like for me and Bill. Every week is different, but I thought I’d give you a glimpse of what last week and the upcoming week consisted of for our meals.

I tend to make a combination of my own recipes from this blog and often look to the Nourishing Meals Cookbook, The Undiet Cookbook,¬†Forks Over Knives: The Cookbook or one of Rebecca Katz’s many healing cookbooks, with a recent focus on The Longevity Kitchen Cookbook.¬†

We pretty much follow Michael Pollan’s advice to “Eat food, not too much, mostly plants.” Sometimes I’m a little off on the “not too much” part, if I’m being completely honest, but we prioritize eating real food made from ingredients we recognize and can pronounce. The vast majority of¬†what we eat, especially for me, consists of plant-based foods like veggies, fruit, beans, grains, nuts and seeds, and we load up on herbs and spices for flavor. I do eat some animal proteins a couple of times a week, usually wild caught fish or pasture-raised chicken or eggs.

My husband¬†Bill’s German heritage demands a higher animal protein ratio than what I eat. He just feels better eating a bit more of it than me! That’s why I’m such a huge advocate of listening to your body and paying attention to what gives you energy and what takes it away. I encourage you to experiment with different foods to see which ones make you feel best. For more on my philosophy around food and eating, check out this recent post.

Okay, now let’s get back to the food. Want to know what a week of breakfast, lunch and dinner looks like for us? Check out the list below!

Breakfast

Because I’m on a healing foods protocol through my nutritionist, as I’m restoring my body from Epstein-Barr Virus, I’m not eating certain things that Bill eats on a regular basis, like eggs. He¬†loves making breakfast and puts in a lot of work each morning. A typical breakfast for him consists of roasted sweet potatoes, saut√©ed onions and tomatoes or peppers, and an egg, usually served on or with a Swapple, which is one of my favorite freezer staples¬†as well. We also like Bilinski’s casing-free, real food chicken sausage, especially the kale balsamic version!

I usually have a smoothie because it’s the easiest way to pack a lot of goodness into one glass (or smoothie bowl!). I’ve been opting for blueberries as my main fruit because of how antioxidant-packed they are. I alternate which fats I use, including coconut butter, chia seeds, flax seeds, hemp seeds and avocado. I usually throw in a handful of baby spinach or baby kale and round out everything with a scoop of protein powder or an extra sprinkle of hemp seeds.

I’ll have to share the smoothie I’ve been making lately, so you¬†have the recipe, but this Blueberry Blast¬†Smoothie is pretty similar!

I absolutely LOVE the Oat Berry Yogurt Muffin recipe from the Forks Over Knives Cookbook¬†and have been serving that with Trader Joe’s mixed nut butter. I also tried the Detoxinista’s Vegan Almond Flour Banana Bread. It’s RICH and pretty hearty, since it’s made with almonds as the base, but I really liked the flavors!

Lunch & Dinner

To be honest, lunch and dinner don’t look that different for us. I almost always have a big salad for lunch as my base and often¬†serve up leftovers from dinner for lunch because it makes things easier and saves us time. I’m a big advocate of making grain or salad bowls, which basically consists of throwing together some cooked and raw veggies (focus on leafy greens!), some source of protein (usually beans), something crunchy like nuts or seeds, and a grain like quinoa or brown rice if I’m making a grain bowl. I top it all off with a dressing¬†and toss everything together.

As much as I love to cook, sometimes I need something nourishing when I haven’t planned ahead and packed. When I’m on the go, some of my favorite places to hit up are Stall11 at RHouse, sweetgreen, Harmony Bakery, the Naked Lunch Cafe, and Whole Foods Market hot bar and salad bar. I link to all of those places and¬†others in my healthy foodie dining guide to Baltimore.

Here’s what we’ve been cooking up lately!

That’s a look at some of what we’ve been cooking up in our kitchen lately. We stick with some of our favorite familiar staples and try a few new ones here and there.

How about you? What’s on your menu? Try anything new lately? Feel free to¬†share in the comments below! I love trying new recipes ūüôā

3 Beautiful Smoothie Bowl Recipes to Try

I’ve been a fan of smoothies for years because of how many nutrients you can pack into one meal. But I’ve also noticed something you may find to be true as well.

I tend to drink them fast. Like, under two minutes fast.

That’s a lot of food entering your stomach at an unnaturally fast rate, which can lead to things like bloating, gas, indigestion, and overeating.¬†You can drink fruits and vegetables at a rate of about two cups per minute when you get them through a smoothie. This can¬†undermine your body’s capacity to recognize that you’re full because the body needs about 20 minutes to register that you’re satiated once you start eating.

So, what’s one idea for slowing down your smoothie drinking pace?

Put it in a bowl!

Yup, make a smoothie bowl.

It’s not that complicated either. All you’re really doing is using slightly less liquid (1/4-1/2 cup less than usual), so you end up with a thicker consistency that can be poured into a bowl instead of into a glass. It’s also important to use thickening ingredients like chia seeds, avocado, frozen banana, soaked raw cashews, and even peeled zucchini to reach your desired consistency.

Now, I do have a few words of caution and something you’ll want to keep in mind when going this route. Smoothie bowls are often topped with heaps of¬†granola, honey, maple syrup, nuts, a whole banana, etc., which makes for a pretty picture. But, on top of all of the ingredients that are already in a smoothie, this can be overkill, so use your toppings sparingly. Try not to overdo it. Notice how your body feels and adjust accordingly! Less is more ūüôā

Check out the three smoothie bowl recipes below that I’ve previously posted on my¬†instagram¬†page. If you’re looking for even more smoothie bowl inspiration, here is a list of nine smoothie bowls from Greatist and 11 from Buzzfeed!

Berry Good Smoothie Bowl 

Ingredients

1 tsp flax seeds or flax meal
2 teaspoons hemp seeds
2 teaspoons chia seeds
1 teaspoon coconut butter (optional but tasty!)
1 teaspoon vanilla powder or extract
1/2 tsp raw honey
1 cup baby spinach
1-1.5 cups almond milk (start with one cup for a thicker bowl)
1 cup frozen blueberries
1/2 cup frozen raspberries

Directions: Blend all ingredients, except the berries, in a high-speed blender for about 15-20 seconds. Then, add berries and blend until smooth, adding additional almond milk, as needed, until it reaches your desired thickness. Pour into a bowl and top with additional berries and a sprinkle of hemp seeds.

Shrek Smoothie Bowl

Ingredients

1/2 cup frozen mango
1/2 cup frozen pineapple
1 tsp fresh ginger root
1 tablespoon fresh lime juice
1/2 small avocado
1 cup baby spinach
1 scoop unflavored protein powder (I like Vital Proteins and Bulletproof Collagen Protein because they are flavorless!)
1/2 tsp raw honey
1-1.5 cups water (start with 1 cup and add more as needed)

Directions: Blend everything together until you reach a smooth, thick consistency. Pour into bowl, sprinkle with shredded coconut, and serve with a spoon!

Berry Chocolate Smoothie Bowl

Ingredients

1 cup frozen mixed berries (strawberries and raspberries)
2 tablespoons chia seeds
1.5 tablespoons raw cacao powder
1/2 tsp vanilla extract
1 Medjool date, pitted
1 scoop unflavored protein powder (I used Vital Proteins)

1 – 1.5 cups dairy-free milk (start with 1 cup and add more 1/4 cup at a time)

Directions: Put everything in a blender and blend for about a minute or until smooth. Pour into bowl and sprinkle with goji berries and cacao nibs.

So, what about you? Are you a fan of smoothie bowls? Do you have any favorite recipes? Feel free to share them below!

Coconut Chocolate Brownie Bites {Paleo, Vegan}

It’s been a while since I’ve poster¬†a new no-bake bite recipe for you to try, so I’m excited to share today’s recipe for coconut chocolate brownie bites!

A few weeks ago, I was at a women in business event¬†with a group of consultants, human resources professionals and business owners. Before the session, Susan, a friend and fan who attends my cooking classes in the community, walked in. She was¬†holding a bag¬†of Emmy’s Cookies that she had bought at Starbucks that morning. Knowing what I do, she came up to me and said, “These are so expensive! I bet you know how to make them at home!”

Since I’m always up for a challenge, I started experimenting! What I’m sharing with you today is the final outcome of playing in the kitchen to come up with my own version of those chocolate coconut no-bake cookies.¬†Like most of my no-bake bites, they start with a base of nuts and dates. They’re a great option for a snack or a sweet treat and are perfect for someone who is on the go (kids love them, too!).

I had a few coworkers sample them today for me to give me feedback, and everyone loved the sweet and salty combo paired with the rich chocolatey taste. As someone who used to h-a-t-e coconut anything, I really love these, and so does my husband, who¬†isn’t much of a coconut fan either.

One of the fun,¬†new things I’ve started doing with no-bake recipes like this is experimenting with vanilla powder instead of vanilla extract. I find that the taste isn’t as bitter, but you can totally use vanilla extract in this recipe if you prefer. ¬†If you use the powder, it’s a 1-1 substitution for the extract. I buy the Nielsen-Massey brand of vanilla powder at MOMs Organic Market. Most natural food stores and Whole Foods carry vanilla powder, in case you’re interested!

I have a feeling these are going to become one of your new favorites, so let me know if you give them a try ūüôā They’re gluten-free, dairy-free, vegan, paleo, and raw, in case that helps you decide!

Coconut Chocolate Brownie Bites

Yield: ~24 bites

Ingredients

2 cups raw walnuts
1/2 teaspoon fine grain sea salt
1/3 cup raw cacao powder
1 1/3 cups Medjool dates, pits removed
1 teaspoon vanilla extract or vanilla powder
2 teaspoons pure maple syrup
1 cup shredded, unsweetened coconut

Directions

  1. In a food processor fitted with the S-blade, process walnuts and salt for about 15 seconds. Add cacao powder and pulse to combine.
  2. Add dates, vanilla, and maple syrup, and process until a dough begins to form.
  3. Add coconut and pulse several times until just combined. Shape into 1-inch balls and roll between your palms. Toss balls in shredded coconut (optional) and store in a glass container in your fridge.

The BEST Dairy-Free Yogurt: My #1 Pick

About six years ago, I went through a protocol called an elimination diet to get to the root of why I wasn’t feeling my best. I wanted to get off medications and not be bothered by recurring health issues.

Through that process, I discovered that dairy products and gluten-containing foods were triggers for years of congestion, bloating, gas, skin problems, indigestion, and sore throats. Like most of you, I loved cheese, ice cream, yogurt, and other dairy products. Finding out that they were one of the root causes of my health issues was upsetting.

Ever since then, I’ve been on a quest to find alternatives to foods I used to love but could no longer eat if I wanted to feel my best. My journey led me to find this dairy-free option I’m sharing with you today.

Like many people, I took yogurt to work nearly every day as part of my lunch or for an afternoon snack. I had bought into the media hype that yogurt was a health food. I wasn’t paying attention to all of the sugar and other processed ingredients that were making their way into my daily snack. A few years ago, an organization called the Cornucopia Institute came out¬†with a ranking system of yogurts, placing my top two brands – Dannon and Yoplait – at the bottom of the list of 129 brands.

Once I realized yogurt was contributing to my health issues and saw how little nutritional value most brands¬†contained, I cut it out. I was frustrated that I couldn’t find a replacement for the¬†smooth and creamy texture and dessert-like taste only yogurt seemed to have. For years, I didn’t eat it. None of the dairy-free options on the market were very appealing. They were full of processed ingredients; had weird, gelatinous consistencies; or just didn’t taste very¬†good. I had all but given up on finding a replacement.

That’s when I found this.

Meet, Forager Project Yogurt

Fortunately, just over two years ago, I came upon the company Forager Project after seeing their line of nut milks (i.e., almond, cashew, etc.) at a grocery store in San Diego. I had the opportunity to try their products at the Natural Products Expo and became a fan.

Then, this past September when I was at the expo, I was stoked to find out they had¬†added a new product to their line –¬†dairy-free yogurt.


What I love about this yogurt is that it has the texture and creaminess of the yogurt I used to eat.

It’s¬†an upgrade, too, because instead of using artificial flavors and colors, Forager uses¬†ingredients¬†like turmeric (to make the lemon yogurt yellow) and beet juice to make the strawberry yogurt pink. They’re also organic, not genetically modified, and the plain, unsweetened yogurt (perfect in smoothies and sauces!) contains¬†only two grams of sugar per serving, which is the lowest I’ve seen on the market.

Instead of cow’s milk, cashews are the base of¬†Forager’s yogurts. I’ve used cashews¬†to make dairy-free cheese dips, cheesecake, and even caramel dipping sauce, so I had a feeling a cashew-based yogurt would be equally delicious and creamy. And it is! They have plain, lemon, blueberry, vanilla and strawberry flavors, which are some of the most popular and familiar. The vanilla version contains real vanilla bean that you can see¬†instead of artificial¬†vanilla flavor.

I love Forager’s¬†brand promise on the side of the yogurt container:

I love what they stand for and appreciate and value how much TLC they put into their products with a focus on quality, sustainability and taste.

Where to Find Forager Project Products

To find a store near you that carries Forager’s products, use this search feature on their website. Availability will be expanding, but you should already be able to find them at your local Whole Foods, Safeway (soon!) and other independent retailers.

While you’re at it, pick up a bag of their tasty vegetable chips pictured below! You can find these at Whole Foods and MOMs Organic Market, or use their search link above to find them near you.

One thing I appreciate about Forager is that they constantly assess customer feedback and have already incorporated that feedback in the new and improved version of their chips. Both Bill and I tried all three and are fans! ūüôā

Disclosure: I received free product¬†in exchange for¬†writing this review. All opinions are my own and maintaining the¬†integrity of all content on this site is of utmost importance to me. I only promote brands and products I actually use and want to take some of the guesswork out of that for you, so I will never promote products I don‚Äôt love and use myself! ūüôā¬†

Is information like this helpful to you? Would you like to see more reviews of products to help guide your shopping decisions? Let me know in the comments below!

Simple Vegetable & Chickpea Soup

Nothing hits the spot on a cold winter day like a warm and cozy bowl of soup.¬†This recipe has quickly become one of our favorites and is one we’ll be making again soon.

About five years ago, I was trying to get to the bottom of years of acid reflux, frequent colds and congestion and seasonal bronchitis, so I removed certain foods from my diet for about 10 days. It was during that time and in the months that followed, that I discovered dairy products to be the #1 trigger of my sinus and respiratory issues. Once I removed dairy, my health issues practically disappeared.

It was amazing.

I had been learning about the health benefits of food for years at that point. But¬†I never realized how connected my diet was to why I got sick so often and wasn’t feeling¬†my best.

Since that time, I’ve continued to “clean up” my diet with the goal of feeling as good as possible as often as possible. I take supplements and probiotics to repair and restore my health after taking¬†years of antibiotics and acid reducers. In addition, I’ve found that foods¬†containing gluten trigger me as well, so I steer clear of them.

For the past few weeks, I’ve been taking my body through an experiment. It’s kind of like an investigation to better understand why I’ve been feeling a little “off” for¬†the past few months. Because I wanted to get to the root of what my body is trying to tell me, I’ve¬†been following the protocol in the book The Elimination Diet. It’s¬†written by renowned nutritionist, Tom Malterre, and his wife, Ali Segersten, who also authored the Nourishing Meals cookbook.

One of the recipes I tried was for a simple vegetable soup. I used the concept behind the soup as my guide and created my own version of it, which I’m sharing with you today.

It’s full of nourishing, calming, anti-inflammatory ingredients that promote healing and a sense of warmth and comfort. It makes enough to feed 8-10 people, so we like to make it at the beginning of the week to take care of 4-5 meals for both of us. You can enjoy it for breakfast, lunch or dinner, and serving it with a few hunks of avocado on top is especially delicious!

Veggie Lover Chickpea Soup

Ingredients

1 tablespoon extra virgin olive oil
1 medium yellow onion, diced
3 garlic cloves, minced
2 cups celery, chopped
2 cups carrots, chopped
2 cups cremini mushrooms, chopped
2 cups sweet potatoes, peeled and chopped
2 (15-ounce) cans garbanzo beans, drained and rinsed
1 tablespoon fresh thyme OR 1 tsp dried thyme
8 cups sodium-free vegetable broth (check out my super EASY recipe here)
3 cups kale, destemmed and chopped
1/2 cup parsley, chopped
2 teaspoons Herbamare OR 1 tsp sea salt
Freshly ground black pepper, to taste

Directions

  1. Heat the oil in a 4 to 6-quart pot over medium heat. Add the onion and saute for about 5 minutes.
  2. Add the remaining chopped vegetables, beans, thyme (if you have it) and vegetable stock. Cover and simmer for 20-25 minutes or until vegetables are tender.
  3. Add kale, parsley, salt and pepper, and simmer for 5 more minutes.

This soup serves about 8-10 people.

We store it in glass mason jars. If you are going to freeze it, leave about 2 inches of room at the top of the jar to allow for expansion in the freezer.

5-Minute Pumpkin Spice Ice Cream {Paleo}

It finally feels like winter, and I’m pretty sure I saw my first snowflake yesterday…but that didn’t stop me from making ice cream!

This recipe is a variation of the 2-minute banana ice cream recipe I¬†shared a few years ago. This is a GREAT way to use up bananas that have seen better days instead of throwing them away ūüôā Just peel and then freeze them, so you‚Äôre always prepared to make banana ice cream.

This recipe is quick and easy to make, and the texture is just like soft serve ice cream. I have no idea how¬†frozen bananas turn into such a smooth and creamy consistency, but they do. It’s pretty amazing, and if you haven’t tried it before, all you need is a food processor to make it happen!

I put a seasonal spin on the original recipe by adding pumpkin puree and some festive, warming spices like cinnamon, ginger, clove and nutmeg. I topped mine with some chopped pecans, but you could also use pumpkin seeds or even some dark chocolate chips.

Enjoy!

pumpkin-ice-cream-title pumpkin-ice-cream-closeup

Ingredients

2 cups peeled, frozen bananas cut into 1/2-inch rounds
1/3 cup pumpkin puree
1/4 tsp vanilla extract
1 tsp ground cinnamon
1/2 tsp ground ginger
Pinch cloves
Pinch nutmeg
Pinch fine grain sea salt
Chopped pecans (optional)

Directions

  1. Put the frozen bananas in the food processor. Grind the bananas until they resemble this gravel-like consistency. Keep processing until the bananas resemble a smooth consistency. See this post for pictures of the process.
  2. Add in pumpkin puree, spices and maple syrup. Pulse until evenly combined. Add toppings and serve immediately (my preference) or follow step #3 below.
  3. Pour ice cream into parchment-lined glass baking dish with lid and freeze to firm up consistency. Once hardened, lift ice cream block out of dish using corners of parchment paper and cut the block of ice cream into cubes. Return cubes to food processor and follow step 1 above until it becomes creamy again.

Pure Genius Brownies & Blondies: Upgrade Your Sweet Treats

When I was in college, one of the¬†nicknames given to me by my husband’s fraternity brothers was “Betty Crocker.”

I grew up baking with my mom and neighbor, Miss Muriel, and it was always something I enjoyed. I was known for making Reese’s Peanut Butter Cup cookies, GIANT¬†chocolate chip cookies, and cookies and cream brownies in college. I wasn’t exactly into healthier baking back then, but the cookies and brownies were always a hit!

Since I’m all about upgrading what we eat, so we can eat tasty things AND feel good about it, I share dozens of sweet treat recipes on this blog. And as much as many of you like making things from scratch, sometimes it’s nice to have store bought options when you’re short on time or just want to try something new.

What if there was a company that could take one of our favorite sweets Рbrownies Рand upgrade them by adding in some fill-you-up fiber and protein? And what if they put all of that goodness into one little package that actually tasted good?

For all of you with kiddos, what if you could find a dessert that you felt good about putting in your little ones’ lunchbox, knowing it was school-safe and nut-free and had some nourishment in it?

Meet, Pure Genius brownies and blondies.

pure-genius-chickpeapure-genius-brownies pure-genius-chickpea-brownie

I first tried these at the Natural Products Expo East last fall and became a fan. They were recently named the NEXTY award winner for best new sweet or dessert at Expo East 2016.

I couldn’t believe that the FIRST ingredient¬†in both the Deep Chocolate Brownie and the Chocolate Chunk Blondie was…chickpeas!

You’d never guess that every Pure Genius brownie and blondie contains more than 40% garbanzo beans (chickpeas). And we’re talking whole beans, not flour.

chickpea-315508_1280

Believe it or not, YOU DON’T TASTE THEM AT ALL! All they do is add protein, fiber, and a nice soft texture to these tasty treats. Here are a few more reasons why you should give these brownies a try:

  • They’re gluten-free, vegan,¬†soy-free, dairy-free, and nut-free (perfect for nut-free schools and kids with food allergies!)
  • GMO-free (verified by the Non-GMO Project¬†as not being genetically modified or made with genetically modified ingredients)
  • They taste great and have a nice chewy texture, unlike most gluten-free brownies, which are often crumbly.¬†My husband, who also has a sweet tooth, loves them as well, especially the blondie.
  • Each hefty bar has under 200 calories, 3 to 4 grams of protein, 3 to 4 grams of fiber, and only 11 grams of sugar.
  • They have an expiration date! Real food is supposed to go bad and rot, and these will, too. If a food lasts on a shelf for six months or more, is it really something we want to be putting in our body if we want to feel our best?

So, where can you buy these bean-based brownies?

  • Visit¬†Pure Genuis’ website here. I’ve got some good news for you! Use code RACHELSKITCHEN for 20% off all online orders. The code is valid through November 30, 2016.
  • Buy¬†on Amazon: Chocolate Chunk Blondies or Deep Chocolate Brownies.
  • Find them at your local Whole Foods.

Have you tried Pure Genius brownies and blondies before? Let us know what you think below!pure-genius-brownieblondie-brownie

Triple Orange, Fennel & Beet Salad with Arugula

Wouldn’t you love to know how to make the most of your food, so you waste as little as possible AND stay nourished with delicious food?

I’m here to help ūüôā

beet-salad-plated

In the first part of a two-part series I’m teaching about the restorative, healing¬†power of food, I shared¬†several anti-inflammatory, antioxidant-rich, nutrient-dense recipes. All of the¬†recipes are free from wheat, milk, eggs, soy, shellfish,¬†and peanuts, which are some of the most commonly allergenic foods.

In their book, The Elimination Diet, Tom Malterre and his wife Ali Segersten point out that 80% of their patients felt significantly better after removing dairy and gluten from their diet. I found that all of my symptoms – allergies, congestion, frequent colds, dry skin, acid reflux – were reversed when I changed my diet and removed dairy and gluten.

One of the reasons I started this blog was to share recipes and inspiration for you to make changes based on what your body is telling you it needs.

We made homemade almond milk, chocolate-covered cherry smoothie, white bean and fennel soup, sauteed greens with pumpkin seeds, and the recipe in today’s post.¬†I was inspired to make a salad with beets and oranges as I was reading Dr. Michael Miller’s book Heal Your Heart. But I wanted to upgrade it by adding in some¬†stomach-soothing fennel, anti-inflammatory avocado, and¬†anti-cancer arugula.

Not only that but¬†this recipe features all three components of the orange – zest, juice and whole segments. It’s a great way to reduce food waste and make the most of the dollars you are spending!

triple-orange-salad-cover
beet-salad-side

Ingredients

4 beets, diced (Love Beets is my favorite brand)
1 fennel bulb
2 oranges
1/4 tsp coarse sea salt
1/2 tsp fresh ginger root, peeled and grated
1 tsp raw honey
1/2 cup extra virgin olive oil
1 avocado, diced
1/4 cup pecans, chopped

Directions

  1. Prep fennel following these steps from The Kitchn and put in a large bowl. I used a mandolin to thinly slice it.
  2. Peel one orange, cut into slices, then pull segments apart. Set aside.
  3. Zest half of second orange using a microplane grater into a medium bowl. Cut the orange in half and squeeze the juice into the bowl, being careful to remove the seeds. Whisk salt, ginger, and honey into bowl with juice and zest. Whisk in olive oil until it starts to thicken.
  4. Pour half of dressing over fennel and let sit for 10 minutes, so orange juice can soften fennel. Add beets and orange slices and toss to combine. Add arugula, avocado and pecans and toss gently to combine. Add additional dressing if needed. Serve immediately.

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