Vegan Archives · Page 15 of 15 · Rachel's Nourishing Kitchen

Super Simple Asparagus Spears

On May 15, 2014

In Clean Eating, Dairy-Free, Paleo, Recipes, Vegan

Asparagus is in season, so I couldn’t wait to make one of my favorite, super simple springtime recipes starring this beauty detox vegetable. Check out all the cool things asparagus helps your body do!

Create the proper electrolyte balance (and reduce puffiness) because of its potassium content
Cleanse the digestive system and get rid of toxins because of its high fiber content
Better absorb calcium
Prevent urinary tract infections and kidney stones

To prep asparagus spears, you’ll first need to snap off the “tough” bottom part. Hold the spear with both hands and bend until the bottom snaps off. It will naturally break off where the tender portion ends and the tough, woody part begins. Use one spear as a guide for where to cut the rest of the bunch.

One of the tastiest ways to prepare asparagus is to roast it, but I also enjoy it in salads and soups. If you prefer, you could grill this recipe, too!

Super Simple Asparagus Spears

Perfect for the spring!

Ingredients

1 bunch of asparagus
1-2 tablespoons of extra virgin olive oil
zest of 1 lemon
fresh-squeezed lemon juice
sea salt and pepper, to taste
Optional: toasted almond slices

Directions

Preheat the oven to 400F.
Toss asparagus in the oil and sprinkle with sea salt and pepper. Place stalks on a foil-lined baking sheet, so they’re not touching, and roast for 8-10 minutes. (Well-cooked spears are tender when pierced with a fork but still bright green in color. Be careful not to overcook. We don’t want limp and dull green asparagus!)
Remove the asparagus from the oven and dust with lemon zest. Add more salt and pepper to taste.
Squeeze a little lemon juice on top for extra flavor, and top with toasted almond slices for some crunch!

Is it your first time trying asparagus? You might notice that your pee smells funny when you go to the bathroom after eating asparagus, but that’s totally normal!

Make Your Own Zucchini Pasta…In 5 Minutes or Less!

By Rachel Druckenmiller

On May 11, 2014

In Clean Eating, Dairy-Free, Paleo, Products I Use, Recipes, Vegan

Growing up, I LOVED pasta, especially angel hair pasta. I ate it multiple times a week with butter, garlic powder and heaps of parmesan cheese. It was my go to meal, even in college.

Since removing gluten from my diet a few years ago, I’ve tried alternatives like lentil and brown rice pasta (that are delish!), but sometimes I want something even lighter.

If you’re looking for some creative alternatives to pasta that are packed with nutrients, won’t weight you down and are perfect for warmer weather, you have to try…zucchini noodles.

AKA Zoodles!

Meet, the spiralizer. This gadget will open a whole new world of food possibilities for you. You can use it with zucchini, carrots, beets, cabbage, and a range of other fruits and veggies. Better yet, if you have kids and you’re trying to introduce them to certain veggies, let them use this gadget and I bet they will be a little more tempted to try what they spiralize!

I’ve included a video below for how to use it.

https://www.youtube.com/watch?v=XbLHyAY_KRI&feature=youtu.be

Zucchini noodles are a great alternative to pasta because they don’t spike our blood sugar or contain gluten like most pasta. You’ll be AMAZED at how similar the texture is to pasta…you can still twirl it on your fork, too!

Zucchini Pasta with Roasted Red Pepper Pesto

Ingredients

2 zucchini
1 roasted red pepper
1/3 cup walnuts
2 garlic cloves
dash of sea salt and freshly ground black pepper
paleo parmesan cheeze

Directions

Here’s the fun part…spiralize the zucchini! Watch the video below to learn how. (Then, cut the the strands in chunks with scissors, otherwise you will end up with one very long strand of pasta!)
To make the pesto, put the red pepper, walnuts, garlic, and sea salt in a food processor (we used a mini one), and pulse until blended but still a bit chunky.
Top the zucchini pasta with one or two spoonfuls of pesto and some paleo parmesan cheeze and enjoy!

http://youtu.be/tMcXmQghv64

10-Minute Broccolini with Cherry Tomatoes and Garlic

By Rachel Druckenmiller

On May 8, 2014

In Clean Eating, Dairy-Free, Paleo, Recipes, Vegan

Aside from being delicious, the best part about this recipe is that you can whip it up in 10 minutes!

It’s simple, flavorful, and really good for you.

I just started cooking with broccolini in the past few months and really love it! The stalks are thinner than broccoli, so I find that I’m able to eat the whole stalk, which means less food is wasted.

Making this dish also gave us an excuse to keep using our perfectly paleo parmesan cheeze – we couldn’t stop eating it!

If you missed the post from a few months ago about broccoli, here’s why broccoli and relatives of broccoli like broccolini are so good for you! Tom Malterre, one of the most renowned nutrition experts, even calls broccoli “the DNA whisperer.”

10-Minute Broccolini with Cherry Tomatoes & Garlic

This dish was incredible! We will definitely be making it again.

Ingredients

1-2 tablespoons of extra virgin olive oil or coconut oil
2 bunches of broccolini, trim off about a 1/2 inch on the bottom end
4 cloves of garlic, chopped
2 cups (about one container) cherry tomatoes, halved
1/2 cup water
sea salt and freshly ground black pepper, to taste
Optional: Paleo Parmesan Cheeze

Directions

Heat a large skillet over medium-high heat. Add oil to pan, and swirl to coat.
Add garlic and sauté for 30 seconds, stirring frequently.
Add broccolini and cook 2 minutes.
Add water and tomatoes. Cover, reduce heat to medium, and cook 3 minutes.
Add salt and black pepper; cook, uncovered, 4 minutes or until broccolini is crisp-tender but still bright green.
Top with paleo parmesan cheeze and enjoy!

Green Goddess Guacamole!

By Rachel Druckenmiller

On May 5, 2014

In Dairy-Free, My Story, Paleo, Recipes, Vegan

Think of a food you dislike.

Maybe you’ve tried it before, maybe you haven’t. Either way, you know you don’t like it, and there’s no way anyone can get you to try it…right?

Until about 4 years ago, guacamole was one of those foods for me. Why? Because I was CONVINCED that guacamole had mayonnaise in it…and I’ve always disliked mayonnaise.

One day at work, we had a healthy cooking demo taught by a health coach like me, and we were learning to make none other than…guacamole! I had all but made up my mind that I wasn’t going to try it.

Fortunately, it didn’t take long before I realized that it was NOT made with mayonnaise and that everyone else was trying it, so…

I gave in to peer pressure and was shocked to find out I LOVED IT!

What had I been missing??

Ever since that day, I’ve been an avocado and guacamole lover.

Delicious, fresh, and seasonal ingredients for this delicious guac!

Avocados are one of the healthiest foods you can eat AND are known as a beauty detox food. Here are just a few of their awesome health benefits:

Heart-healthy monounsaturated fats, vitamins and minerals promote moisturizing from the inside, which means healthy, smooth, radiant skin (a true beauty food!)
The healthy fat helps our bodies better absorb antioxidants from other fruits and veggies
The antioxidant they contain – glutathione – is a powerful cancer-fighter
The combo of good fat and fiber helps control blood sugar

My favorite ways to use avocados are in dips, soups, desserts, mixed in to salads, and (of course!) in guacamole. I found a super simple recipe that used a slightly different combo of ingredients than the usual ones, so I thought I would test it out.

Two of the other ingredients in this guac – cilantro and scallions (AKA green onions) – are also great for you. Cilantro helps the body detoxify and onions are one of the top anti-cancer GBOMBS foods, so enjoy them all you want!

Green Goddess Guacamole

Creamy guacamole goodness

Ingredients

2 ripe avocados, seeded and peeled (here’s how to cut and peel an avocado)
1 tablespoon FRESH lime juice (don’t sub the bottled kind)
3-4 tablespoons green onions, thinly sliced (also called scallions)
2 tablespoons fresh cilantro, finely chopped
1/2 teaspoon sea salt (add more to taste)
fresh ground black pepper, to taste
Optional: 1/2 ripe tomato, seeds and pulp removed, chopped

Directions

In a medium bowl, combine all the ingredients and mash with a fork or potato masher until you reach your desired consistency. We like ours to be a bit chunky, so we don’t mash it too much.

We love dipping fresh veggies like carrots, cucumber, celery, red peppers, and sugar snap peas into our guac, along with these tortilla chips!

Healthy & Homemade Donut Holes! {Gluten-Free, Paleo, Vegan}

By Rachel Druckenmiller

On March 19, 2014

In Clean Eating, Dairy-Free, Gluten-Free, Paleo, Recipes, Vegan

“These satisfy my sweet tooth without eating Little Debbie Donut Bites!”

“These won’t make it home!”

And finally, “So, there’s no sugar in these?”

These were just a few of the comments made by a donut-loving friend last night as he was enjoying a new treat I prepared for our church small group that we host each Tuesday.

I had never made them before, so I didn’t know what to expect. They were a huge hit, so you can bet I will be making them again, given the response! I never thought they would be compared to donut holes in terms of taste and texture, but I’ll take it!

They are SO easy to make, too. They’ll become a new staple in your house, I’m sure!

Healthy & Homemade “Donut” Holes

Mmm delicious!

The recipe is adapted from this one on the Nourishing Meals blog. Tom and Ali have some awesome gluten-free, dairy-free, soy-free recipes, so I will be featuring more of them in the future.

Ingredients (see notes below regarding substitutions & where to find ingredients*)

1/2 cup raw almonds
1/2 cup raw walnuts
1 cup Medjool dates, pitted
1/4 cup raisins
1/4 teaspoon cinnamon
1/4 teaspoon ground cardamom
1/4 cup raw almond butter
1/2 teaspoon vanilla extract
1/4 teaspoon fine grain sea salt
unsweetened, shredded organic coconut

Directions

In the food processor fitted with the “s” blade, grind the almonds and walnuts until finely ground.
Add the dates, raisins, spices, and salt and grind to a fine meal.
Add the almond butter and vanilla extract and process again until completely mixed.
Form into balls and roll in shredded coconut.

I put mine in the fridge for about an hour, so they would firm up a little bit, but you can enjoy them right away, if you’d like!

Ground “meal” prior to rolling them into balls

*Ingredient & Substitution Notes

Can’t have walnuts or almonds? Use any other nuts or seeds in this recipe instead!
You find Medjool dates in the produce section of the grocery store OR online. We buy ours at BJs Wholesale club in a big container. Trader Joe’s also sells them.
If you don’t have cardamom, you can sub in ground ginger, more cinnamon or a combo of nutmeg and cinnamon instead.
The cheapest place I have found almond butter is at Trader Joe’s. If you can’t have almonds, sub in Sunbutter.
You can find unsweetened, shredded coconut in the baking aisle of most grocery stores or online here. We buy ours at MOMs in bulk.

I LOVE Caramel…and This Rich & Creamy Caramel Apple Dip! {Paleo, Vegan}

By Rachel Druckenmiller

On March 13, 2014

In Clean Eating, Dairy-Free, Gluten-Free, Paleo, Recipes, Vegan, Vegetarian

Whether they’re from Wockenfuss, Rheb’s or Krause’s, homemade dark chocolate caramels have always been my favorite indulgence since I was a kid.

I just love the rich, creamy, buttery taste of caramel!

One of the unfortunate side effects of the typical deprivation and dieting mentality is that we feel like we have to “give up” anything that tastes sweet or satisfying.

At some point, we decided that “healthy” food just doesn’t taste good and that we have to settle for less flavor if something is deemed healthy.

Well, I refuse to give up flavor or sweets! When I cook and bake, I make sure that any recipes I prepare are delicious AND nourishing, even the sweet ones!

I came across this recipe for a raw caramel apple dip while I was on one of my favorite blogs, Nourishing Meals, and I just HAD to make it (and share it with all of you!).

Make it for yourself, your friends and family or bring it to a party or potluck. It has become one of my go to recipes for parties, and people often ask me to bring it back again. It’s super easy to make, too.

Dip your favorite fruit in it (we used some crispy, sweet organic Fuji apples), and enjoy!

Ingredients

1 cup raw cashews

1 cup medjool dates, pits removed (about 8 to 10 dates)

1/4 cup 100% maple syrup

2 teaspoons vanilla extract

pinch of sea salt

soaking water from dates, as needed

Here’s the full recipe from Nourishing Meals!

Just a few simple ingredients go into this tasty dip.

Soaked cashews serve as the creamy base. You would never guess it’s dairy-free!

Medjool dates. These are used to naturally sweeten foods and act like caramel in most of my sweet recipes!

Walnut Tacos with Dairy-Free Sour Cream

By Rachel Druckenmiller

On February 25, 2014

In Clean Eating, Dairy-Free, Gluten-Free, Products I Use, Recipes, Vegan, Vegetarian

I originally wrote this post in February 2014, but since then I have made some tweaks to the recipes to make them my own and improve them. I served these at a workshop I did today, and my coworkers LOVED them. One person even said she likes them better than regular tacos 🙂

——————————————————————————————————-

My husband Bill and I saw The Lego Movie last week, which inspired me to bring a raw taco recipe to work this week for our Real Food Challenge and to celebrate Taco Tuesday!

When I think of tacos, I think of the crunchy, salty Old El Paso shells filled with seasoned ground beef and variety of other toppings, like cheese, salsa, and sour cream. Some of those toppings are healthy, but others aren’t. Instead of giving up tacos, why not put a new, healthier spin on them?!

One of the things I enjoy most about what I do is reinventing our favorite comfort foods, so they are healthier but just as (if not more!) delicious and flavorful.

I prepared the “meat” and “cream” for today’s Taco Tuesday lunch for my coworkers, and it was a HUGE hit! Skeptics and believers alike raved about these tacos and dairy-free sour cream, so I’m going to share with you the recipes for how to make them!

The secret ingredient in the “meat”? Walnuts!

Ingredients

2 cups raw walnuts
1 tablespoon ground cumin
1 teaspoon chili powder
1 teaspoon paprika
1 teaspoon dried oregano
1 teaspoon coriander
1/2 teaspoon garlic powder
Pinch cayenne powder
2 tablespoons tamari (wheat-free soy sauce) – You can find this in the Asian section of most grocery stores or online. Use coconut aminos to make this dish paleo.
1 head of baby Romaine lettuce (use one leaf as the taco “shell”)

Add your own toppings, including but not limited to the following:

Dairy-free sour cream (below!)
Black or pinto beans
Brown rice
Diced onions
Salsa
Guacamole
Diced avocados
Diced tomatoes

Directions

Put all of the ingredients in a food processor and pulse until it resembles the size and texture of ground meat!

Now, on to the sour cream! 🙂

Since I stopped consuming milk products a few years ago for health reasons, I’ve had to find alternatives to the creamy goodness of dairy, and I’ve been happy with the recipes and options I’ve tried. I will be devoting several blog posts in the future to some of my favorite deliciously dairy-free recipes, but for today, we’re going to spotlight a recipe for sour cream…without the cream.

The secret ingredient? Cashews!

Cashews can be used as a base for creamy, dairy-free sauces, dips, spreads, and even cheesecakes (Zia’s makes the best!). When you soak cashews overnight in water, they get really soft and can be blended together with savory ingredients to create a delicious, dairy-free alternative to sour cream.

Ingredients

1 cup raw cashews, soaked overnight and then rinsed and drained
3 tablespoons fresh-squeezed lemon juice
1 tablespoon raw apple cider vinegar
1/4 teaspoon onion powder
3/4 teaspoon sea salt
1/3 cup water

Directions

Put all ingredients in the blender and blend until smooth. I had to use the tamper for my Vitamix to push it down.

**If you don’t have a high speed blender, you will likely need to stop a few times to scrape down the sides and might need to add a bit more water to thin it out.

The taco “meat” should be able to last a few days in the fridge, since there are no cooked ingredients in it, and the sour cream will likely be good for up to a week.

Enjoy!

It’s Taco Tuesday! Walnut Tacos & Dairy-Free Sour Cream {Vegan, Raw, Gluten-Free}

By Rachel Druckenmiller

On February 25, 2014

In Clean Eating, Dairy-Free, Gluten-Free, Products I Use, Recipes, Vegan, Vegetarian

I originally wrote this post in February 2014, but since then I have made some tweaks to the recipes to make them my own and improve them. I served these at a workshop I did today, and my coworkers LOVED them. One person even said she likes them better than regular tacos 🙂

——————————————————————————————————-

My husband Bill and I saw The Lego Movie last week, which inspired me to bring a raw taco recipe to work this week for our Real Food Challenge and to celebrate Taco Tuesday!

When I think of tacos, I think of the crunchy, salty Old El Paso shells filled with seasoned ground beef and variety of other toppings, like cheese, salsa, and sour cream. Some of those toppings are healthy, but others aren’t. Instead of giving up tacos, why not put a new, healthier spin on them?!

One of the things I enjoy most about what I do is reinventing our favorite comfort foods, so they are healthier but just as (if not more!) delicious and flavorful.

I prepared the “meat” and “cream” for today’s Taco Tuesday lunch for my coworkers, and it was a HUGE hit! Skeptics and believers alike raved about these tacos and dairy-free sour cream, so I’m going to share with you the recipes for how to make them!

The secret ingredient in the “meat”? Walnuts!

Ingredients

2 cups raw walnuts
1 tablespoon ground cumin
1 teaspoon chili powder
1 teaspoon paprika
1 teaspoon dried oregano
1 teaspoon coriander
1/2 teaspoon garlic powder
Pinch cayenne powder
2 tablespoons tamari (wheat-free soy sauce) – You can find this in the Asian section of most grocery stores or online. Use coconut aminos to make this dish paleo.
1 head of baby Romaine lettuce (use one leaf as the taco “shell”)

Add your own toppings, including but not limited to the following:

Dairy-free sour cream (below!)
Black or pinto beans
Brown rice
Diced onions
Salsa
Guacamole
Diced avocados
Diced tomatoes

Directions

Put all of the ingredients in a food processor and pulse until it resembles the size and texture of ground meat!

Now, on to the sour cream! 🙂

Since I stopped consuming milk products a few years ago for health reasons, I’ve had to find alternatives to the creamy goodness of dairy, and I’ve been happy with the recipes and options I’ve tried. I will be devoting several blog posts in the future to some of my favorite deliciously dairy-free recipes, but for today, we’re going to spotlight a recipe for sour cream…without the cream.

The secret ingredient? Cashews!

Cashews can be used as a base for creamy, dairy-free sauces, dips, spreads, and even cheesecakes (Zia’s makes the best!). When you soak cashews overnight in water, they get really soft and can be blended together with savory ingredients to create a delicious, dairy-free alternative to sour cream.

Ingredients

1 cup raw cashews, soaked overnight and then rinsed and drained
2-3 tablespoons fresh-squeezed lemon juice (start with 2 T then taste and add a third if needed. I prefer just under 3 tablespoons)
3 teaspoons raw apple cider vinegar
1/4 teaspoon onion powder
3/4 teaspoon sea salt
1/4 cup water (or more for desired consistency)

Directions

Put all ingredients in the blender and blend until smooth. I had to use the tamper for my Vitamix to push it down.

**If you don’t have a high speed blender, you will likely need to stop a few times to scrape down the sides and might need to add a bit more water to thin it out.

The taco “meat” should be able to last a few days in the fridge, since there are no cooked ingredients in it, and the sour cream will likely be good for up to a week.

Enjoy!