Nacho "Cheese" Zucchini Noodles (Dairy, Gluten and Grain Free)

We have an abundant amount of zucchini in the garden so we have been eating it in various ways.  This is definitely a delicious recipe uses my Nacho "Cheese" Sauce which eats like a meal.

Ingredients for Sauce (serves 3-4)

3/4 cup raw cashews

1/3 cup nutritional yeast

1/3 cup water (or more for a sauce)

2 teaspoon chili powder

1 teaspoon onion powder

1/2 teaspoon garlic powder

1/2 teaspoon sea salt

Directions

1. Place all ingredients into a blender and puree until smooth.
2. Add more water if needed depending on desired consistency and use.

Prepare Zucchini (uses 1 medium/large size zucchini)

1. Slice zucchini into very thin strips.  I used a mandolin but I am sure you could use a knife to make very thin circles or strips.
2. Place Zucchini into a frying pan with a bit of oil.   At a low heat, add sauce and cook until zucchini is at desired consistency.  
3. Serve.

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Shredded Kale Salad with Maple Balsamic Dressing (Dairy, Gluten and MSG Free)

This is my go to kale salad.  We make this many times a week and it is enjoyed by all.  I usually keep it simple with just cucumbers, avocado and sugar free cranberries.  I have had many recipe requests for this salad recipe and have since realized I hadn't posted it yet.  So here it is:

Ingredients for salad

• kale
• lemon juice -1 tablespoon for 4 cups kale (optional)
• diced vegetables of choice (cucumber, peppers, tomatoes)
• avocado
• cranberries
• sunflower seeds

Maple Dressing Ingredients

• 1 part olive oil
• 1 part pure maple syrup (or less if you don't want it too sweet)
• 3 parts balsamic vinegar
• pinch of sea salt

For example (1 tablespoon oil, 1 tablespoon maple syrup, 3 tablespoons vinegar)

Directions

1. Bunch the kale on the cutting board and take a sharp knife and cut into shreds.
2. Pour lemon juice over kale and mix together with your hands.  This breaks down the kale a bit.  It doesn't need to be done but I like a softer kale.
3. Add the rest of the salad ingredients.
4. Mix up the salad dressing and pour on before serving.

My oldest loves this salad so much she frequently requests it for lunch.  

It takes very well when layered in a mason jar with the dressing poured first on the bottom.

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Nacho "Cheese" Kale Chips (Dairy, Gluten and MSG Free)

I could go on and on about the benefits of kale.  It really is a super food, one of the best vegetables out there.  This dark green leafy vegetable is high in fibre, vitamin A and calcium.   It has one of the highest antioxidant levels, making it an excellent fighter against cancer.  Kale also works as a detoxifier, helping the body eliminate what it doesn't need.   
Used my Nacho "Cheese" Sauce/Dip to make these kale chips. I could not stop eating them, they did not last long.  They can be made in a dehydrator, keeping them raw or you could bake them in your oven.

Ingredients

3/4 cup raw cashews

1/3 cup nutritional yeast

1/3 cup water

2 teaspoon chili powder

1 teaspoon onion powder

1/2 teaspoon garlic powder

1/2 teaspoon sea salt

5-6 cups kale chopped in bite size pieces

Directions

1. If using oven, preheat to 200 F.
2. In a blender add all ingrients except the kale.  Puree until smooth.
3. Place kale in bowl and pour sauce over.
4. Using hands mx teh kale and sauce until kale is fully coated.
5. Place on baking sheet or deydrator trays.
6. Bake 20 minutes then flip for 20 minutes if using oven.  For the dehydrator turn to 115F for 6-8 hours or until completely dry.
7. Store in an airtight container.

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Grape Popsicles (Sugar Free)

Grapes make an excellent popsicle.  I prefer red grapes as they are higher in antioxidants.  I added some raspberries and cherries to give a few extra flavours although I am sure any other berries would work here.

Ingredients (makes 3-4 popsicles)

• 2 cups red grapes
• 1/2 cup raspberries
• 1/2 cup cherries

Directions

1. Puree all ingredients and pour into popsicle molds.
2. Freeze 4-5 hours or until firm.

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Chocolate Mint Protein Milk Shake or Smoothie without Protein Powder (Dairy, Gluten and Refined Sugar Free)

We discovered the previous owner planted some mint in the yard.  We have since transplanted it along the fence line and it is going growing like crazy.  Mint will take over your garden so be sure not to plant it an area where you want control.

I have been using it in several recipes but this is one of our favourites.  The mint leaves aid in digestion but also contain vital antioxidants. I like the freshness of the  actual mint leaves but I imagine you can use an extract as well.  The pumpkin seeds add protein and zinc.  Zinc as I have mentioned before not only boosts your immune system but enhances your sense of taste.  I have learned that often "picky" eaters are low in zinc and that an increase will help bring our a desire for new tastes etc.  The raw cacao powder is high in iron and magnesium, making this smoothie not only tasty but healthy.

Ingredients (serves 3-4) 

• 2 cups non dairy milk (I used coconut)
• 1 cup frozen banana
• 1 handful fresh mint leaves or use mint extract
• 2-3 drops liquid stevia
• 1/4 cup raw cacao or cocoa powder
• 1/3 cup pumpkin seeds
• handful dark chocolate chips (optional)

Directions

1. Place all ingredients into a blender and puree until smooth.  If using the chocolate chips I prefer to add those near the end and only slightly chop so I get a few pieces of chocolate to chew ;)
2. Serve immediately.

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Vinegar Coleslaw (Dairy, Gluten and Refined Sugar Free)

I have discussed some of the benefits of cabbage before, but since they are amazing, I will list a few again.  Cabbage is excellent source of vitamin C, it can alleviate constipation, ulcers, headaches, eczema, infections and help you lose weight.  Cabbage has also been shown to fight or keep away cancer.  
Here is a simple version of a vinegar coleslaw without the refined sugar.

Ingredients

• 1/2 diced white cabbage (about 4-5 cups)
• 2 shredded carrots
• 1 diced bell pepper
• 1/2 cup white, rice or apple cider vinegar
• 5 drops liquid stevia
• 1 tablespoon honey or agave(if vegan)
• 1/2 teaspoon sea salt
• 1/3 cup olive oil 
• pepper to taste
• 1/3 cup cranberries (fruit sweetened)

Directions

1. In a large bowl combine cabbage, carrots and bell pepper.
2. In a small bowl combine vinegar, stevia, honey, sea salt, olive oil and pepper.  Pour over cabbage mixture and stir to fully coat.
3. Cover and refrigerate for at least 1 hour for flavours to combine.
4. Add cranberries and stir together before serving.

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Dairy Free Chocolate Milkshake (Sweetened with Fruit)

Spring has finally arrived and we have been blessed with a couple really nice warm days.  I am starting to get back into popsicles and cold drinks.  This is a very simple milkshake with some omega 3, protein, magnesium and fibre.

 Ingredients (makes 2 servings)

• 1 1/2 cup unsweetened coconut milk
• 5 dates (or more depending on desired sweetness)
• 1 tablespoon chia seeds
• 1 1/2 tablespoons raw cacao powder
• 1 tablespoon raw cacao nibs (optional)
• 1/2 cup ice cubes

* add 1/4 cup organic coffee for a nice mocha flavour

Directions

1. Place ingredients in order listed in a high powered blender and puree until smooth.
2. Serve immediately.

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Dairy Free Chocolates (Dairy, Gluten,Grain and Refined Sugar Free)

If you haven't already been able to tell, I do have a weakness for chocolate, of the dark variety. This recipe satisfies my craving and can be used in variety of ways.  It works well in a mold, cut into squares or as a top layer for bars or cakes.

Chocolate has amazing health benefits.  Unfortunately, most of these benefits only come from raw chocolate or cocao.  Cacao is very high in iron and magnesium. Magnesium is essential in bone growth, blood pressure as well as relieving depression and migraines. Magnesium can also relieve menstrual symptoms, so isn't interesting that women often crave chocolate during their cycle? Raw cocao is one of the highest sources of antioxidants, higher than blueberries and green vegetables.

Cocoa powder, found in most store bought chocolate bars, has been roasted at a high temperature, thus killing most beneficial enzymes.  Raw cocao is made by cold-pressing raw cocoa beans, therefore keeping the enzymes alive.  So, go ahead have your raw chocolate and eat it too. I know I am.

Ingredients (makes 10-12 servings)

• 1/2 cup raw cocao or cocoa powder
• 1/2 cup coconut oil
• 2-3 tablespoon honey, agave syrup or maple syrup (depending on desired sweetness)
• pinch of sea salt

Directions

1. In a small pan, warm coconut oil just until melted.  
2. Remove from heat.
3. Stir in cocao, honey and sea salt.
4. Pour into molds etc.
5. Set in fridge or freezer until firm. (It will firm in freezer in about 30 minutes)

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Sweet Potato and Pear Soup (Dairy, Gluten and Grain Free)

This is one of my favourite soup recipes.  I make it all the time and continually get requests for the recipe.  I definitely can't take credit for it, as it is my adaptation of Vegan Sweet Potato and Pear Holiday Soup  by Oh She Glows.  Angela has some excellent vegan recipes on her website, do check it out and definitely try this soup.

Ingredients

• 1 tablespoon olive oil
• 1 diced onion
• 1 teaspoon thyme
• 1 teaspoon paprika
• 1/4 teaspoon cayenne pepper
• 2 diced stalks of celery
• 2 diced carrots
• 2 peeled and diced sweet potatoes
• 2 diced ripe pears
• 3 cups chicken broth or vegetable broth if vegan
• 1/2 cup coconut milk
• 1 juiced lime
• sea salt to taste

Directions

1. In a large pan heat oil and fry onions for 3-5 minutes or until clear.
2. Add thyme, paprika and cayenne.  Heat and stir for 30 seconds.  
3. Add celery, carrots, sweet potatoes, pears and broth.
4. Bring to a boil and the simmer until vegetables are tender.
5. Add coconut milk, lime and salt.  
6. Cook for another 2-3 minutes.
7. Puree soup in a blender or with immersion blender until smooth.  If soup is too thick just add a little water or more coconut milk if you prefer.
8. Enjoy!

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Raw Nutrient Filled Chocolate Coconut Pumpkin Balls (Dairy, Gluten/Grain and Refined Sugar Free)

These simple cookies are fill with some essential nutrients.  Among other nutrients, pumpkin seeds provide magnesium and zinc.  Coconut is paramount in supporting our immune system and can destroy harmful microbes.  Cacao is very high in iron and magnesium. Magnesium is essential in bone growth, blood pressure as well as relieving depression and migraines. Magnesium can also relieve menstrual symptoms, so isn't interesting that women often crave chocolate during their cycle? Raw cocao is one of the highest sources of antioxidants, higher than blueberries and green vegetables.  These took no time to make and the girls loved rolling them into little balls.

Ingredients (makes 10-12)

• 1/3 cup softened coconut oil
• 1/2 cup raw pumpkin seeds
• 1/3 cup raw cocao
• 1/2 cup unpasteurized honey
• 1 cup shredded coconut

Directions

1. In a food processor or blender grind the pumpkin seeds until they resemble the shredded coconut or smaller.
2. Combine all ingredients into a bowl and stir together.
3. Roll into balls and place in a sealed container in the fridge.
4. Let set for 2 hours and keep refrigerated.
5. Enjoy. 

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Grain Free Chocolate Chip Cookies (Dairy, Gluten and Grain Free)

Everyone's favourite cookie...chocolate chip.  These is definitely a healthier alternative that doesn't disappoint on taste.  These cookies are chewy and full of flavour.  I like the palm sugar in this recipe as it gives the cookies a bit of a caramel flavour.  Enjoy!

Ingredients

• 1 1/4 cup sifted ground almonds or almond flour
• 1/4 cup arrowroot or tapioca starch
• 3 tablespoons sifted coconut flour
• 3/4 cup palm or coconut sugar ground to a powder
• 1/4 teaspoon sea salt
• 1/2 teaspoon baking soda
• 3 tablespoons coconut oil melted and cooled
• 2 eggs at room temperature and beaten
• 1 teaspoon vanilla
• 1/3 cup dairy/gluten free chocolate chips (Enjoy Life or President's Choice)

Directions

1. Preheat oven to 325 F and prepare cookie trays.
2. In a mixing bowl combine almond flour, tapioca starch, coconut flour, coconut sugar, sea salt and baking soda.
3. In a medium size bowl combine eggs, coconut oil and vanilla.
4. Add egg mixture to dry ingredients and stir to fully combine.  Stir in chocolate chips.
5. Place cookie batter in fridge for 30 minutes or freezer for 10-15 minutes.
6. Roll dough into balls and place on cookie sheet, they will flatten as they bake.
7. Place in oven for 10-13 minutes or until lightly brown on the top.
8. Place on a wire rack to cool.

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Curry, Carrot and Caramelized Onion Soup (Dairy, Gluten and Grain)

I was in the mood for soup but wanted to make something different.  I was reminded of a soup my mom made us.  I love using Indian spices as they not only taste great, but also have excellent detoxifying properties.

Ingredients

• 2 diced onions
• 2 tablespoon olive oil
• pinch of sea salt
• 5-6 diced carrots
• 1/2 cup diced celery
• 1 cored and diced apple
• 1 1/2 teaspoon curry powder
• 1/2 teaspoon turmeric
• 1 teaspoon coriander
• 5 cups home-made chicken or vegetable broth
• cayenne pepper to taste
• sea salt to taste

Directions

1. In a pan heat oil then add sliced onions and a pinch of sea salt.
2. Let onions fry on in pan and stir on occasion to release onions from sticking to pan. Continue to fry onions until clear, brown and at desired texture.  Usually takes 5-7 minutes.
3. Add carrots, celery, apple, curry and turmeric.  Fry and coat for 1 minute bringing out flavours.
4. Add broth, salt and cayenne.  Bring to a boil.
5. Simmer for 15-20 minutes or until carrots are soft.
6. Puree until smooth.
7. Serve.

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Beef Stew -One Pot Meal (Gluten and Grain Free)

My husband loves a good one pot meal and I like the ease of making them.  It is a wonderful meal on a cold winter day and is a great way for using up vegetables that are getting close to expiring. This stew can be made ahead of time and just reheated when desired.

Ingredients

• 1/2 tablespoon olive oil
• 1 diced onion
• 2-3 minced garlic cloves
• 1 pound stewing beef
• 4-5 diced carrots
• 2-3 diced parsnips
• 1 pound diced mushrooms
• 1 can diced tomatoes with juice
• 1 handful fresh parsley
• 2 bay leaves
• salt and pepper to taste
• 1 tablespoon Montreal steak spice
• 1-2 cups broth or water

Directions

1. Preheat oven to 350 F.
2. In a dutch oven heat oil and fry onion until fragrant.  Add garlic and fry another minute.
3. Add beef and give cook just until browned on the outside stirring continually.
4. Add all additional ingredients and place pot in oven.
5. Cook for approximately 60 minutes or until vegetables are tender.

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Home-made Mayonnaise (Dairy, Gluten, Sugar and Preservative Free)

One of my favourite condiments is definitely mayonnaise...I am Dutch.   I have tried several times to make it and have had a lot of fails.
There are a few key steps to making mayonnaise.  The egg must be at ROOM TEMPERATURE and you have to poor the oil VERY SLOWLY.  Although it takes some patience to make, it will be worth it as you will be left with a healthier alternative to the store bought variety. I have tried making this recipe with other oils but personally haven't found another variation that I like.
Note:  This recipe uses a raw organic egg.  If you don't prefer to eat raw eggs you can apparently buy pasteurized eggs.

Ingredients (makes approximately 1 cup)

• 1 organic, free range egg (at room temperature)
• 1 teaspoon mustard powder
• 1 1/2 tablespoon lemon juice (at room temperature)
• 1/2 teaspoon sea salt
• pinch of cayenne pepper (optional)
• 1 cup sunflower oil
• 1 1/2 tablespoons olive oil

Directions 

1. In a small bowl combine egg, salt, cayenne, mustard powder and lemon juice.
2. Add egg mixture to blender.
3. Turn blender on to a medium speed and very slowly add sunflower oil.  Either use a dropper or ensure your pouring method uses a very thin stream of oil.  This is crucial or the mayonnaise will not thicken.  The emulsion will break if too much oil is added at one time and you will end up with a runny sauce...I have already had this happen :( 
4. Once you have added the sunflower oil, use the same method to add the olive oil.
5. If done correctly you will end up with a very tasty thick mayonnaise.

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Almond Rounds (Dairy, Gluten/Grain, and Refined Sugar Free)

I hope everyone has had a healthy, happy start to 2014.  I enjoyed taking some time off of my blog and spend even more time with my family.

This recipe is a creation based on a dessert my mom used to make.  Mom usually made her almond rounds with a bit of jam in the center which tasted and looked great.  This recipe doesn't use any grains as her original recipe required, nonetheless they taste great.

 Ingredients

• 2 cups ground almonds
• 2 tablespoons coconut flour
• 3/4 cup palm or coconut sugar
• 1/2 teaspoon baking soda
• 1/4 cup coconut oil
• 1 1/2 teaspoon gluten free almond extract
• 1/3 cup unsweetened almond milk
• 2 eggs
• 1 teaspoon apple cider vinegar

Topping Options

• raspberry jam (I used Le Fruit by Natur-A.Vogel or Crofters) 
• whole blanched almonds

Directions

1. Preheat oven to 350 F and prepare mini muffin pan.
2. Combine all ingredients (except topping) until well blended.
3. Scoop batter into prepared muffin pan.
4. Bake for 15-17 minutes or until slightly brown on top.
5. Store in airtight container in the fridge.

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Benefits of Raw Chocolate and a Raw Cherry Chocolate Kale Smoothie (Dairy, Gluten,Grain and Sugar Free)

Chocolate has amazing health benefits.  Unfortunately most of these benefits only come from raw chocolate or cocao.  Cacao is very high in iron and magnesium. Magnesium is essential in bone growth, blood pressure as well as relieving depression and migraines. Magnesium can also relieve menstrual symptoms, so isn't interesting that women often crave chocolate during their cycle? Raw cocao is one of the highest sources of antioxidants, higher than blueberries and green vegetables.  Cocoa powder, found in most store bought chocolate bars, has been roasted at a high temperature, thus killing most beneficial enzymes.  Raw cocao is made by cold-pressing raw cocoa beans, therefore keeping the enzymes alive.  So, go ahead have your raw chocolate and eat it too.

One of our favourite ways to enjoy cocao is in a smoothie.  This recipe, in particular is a favourite with the combination of cherries and chocolate.

Ingredients

• 1 banana
• 2 handfuls kale or spinach
• 1/2 avocado
• 3/4 cup cherries
• 1 1/2 tablespoons cocao
• 1 capsule probiotics (optional)
• 3/4 cup water 
• 3 drops liquid stevia (optional)

Directions

1. Place all ingredients in a blender and puree until smooth.
2. Serve immediately.

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Green Smoothie or My Healthy Holiday Booster (Diary, Gluten/Grain and Sugar Free)

It is the holiday season, which can mean less exercise and more food.  I wanted to make a drink that the girls would enjoy and that would give them some extra vitamin C as well as other essential nutrients.  This makes a thick smoothie so if you prefer something a little thinner add some water or your favourite non dairy milk.
Enjoy!

Ingredients (serves 2)

• 2 handfuls kale
• 1 1/2 cup diced pineapple
• 1 peeled orange
• 1 peeled and pitted avocado
• 2 tablespoons ground flax seeds
• 1 capsule probiotics (optional-I used Dr. Udo's)
• 1/4 cup water (optional if you want a thinner drink)

Directions

1. Add all ingredients into blender and puree until smooth.  Add the water if you want it a little less thick.
2. Serve and drink immediately.

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Pumpkin Mousse or Custard (Dairy, Egg, Gluten/Grain and Refined Sugar Free)

Custard and mousse are some of my favourite desserts.  This one was a hit with the whole family.  We had one serving as a breakfast and another for a dessert.  I am looking forward to trying this with some other flavours as well.

Ingredients (makes 8 single servings)

• 2 cups cooked and pureed pumpkin
• 1 3/4 cups coconut milk
• 1/3 cup pure maple syrup (or more if you prefer a sweeter dessert)
• 1 teaspoon ground cinnamon
• 1/4 teaspoon nutmeg
• 1/4 teaspoon allspice
• 1 teaspoon gluten free vanilla 
• 1 tablespoon gelatin powder
• 1/4 cup warm water

Directions

1. In a medium pot heat pumpkin, milk, syrup, cinnamon, nutmeg and allspice.  Cook until hot but not boiling stirring frequently.  Use a blender if needed to ensure mixture is very smooth.  Remove from stove before continuing with step #3.
2. Add gelatin to warm water and stir to fully combine.
3. Add gelatin to pumpkin mixture and whisk together until fully combined.
4. Pour into single serve bowls (ramekins) and chill for 4 hours or longer, until set.

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Apple Chips in the Dehydrator

I had to figure out a away to use up some left over apples.  This was definitely a good way to use them up and enjoy them n a different way.  I do like using the dehydrator as it keeps the food raw.  I imagine you could do these in the oven but I am not sure at what heat or for how long.  Do let me know if you have a recipe as I will add it to this post.

Ingredients

• Your favourite apples cored and peeled if you prefer (I didn't peel mine)
• Cinnamon
• Palm sugar (optional)

Directions

1. Slice apples to approximately 1/8 inch thickness.
2. Place apple slices in a bowl and shake on desired about of cinnamon and sugar, stirring to coat.
3. Line apple slices onto dehydrator sheets ensuring they are not covering each other.
4. Dehydrate at 110 F for 10-12 hours.
5. Store in a air tight container.

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No Bake Chocolate Bars (Dairy, Gluten, Grain, Nut, Refined Sugar and Egg Free)

I always love a good chocolaty treat.  Instead of using nuts I put in some seeds instead so they will be school safe.  I prefer to keep these in the fridge to they stay nice and hard.  These make a great snack as they also provide some protein for energy.

 Ingredients

• 1/2 cup honey or agave if vegan
• 1/3 cup coconut oil
• 1/4 cup raw cocao or cocoa
• 1 teaspoon gluten free vanilla
• 1/4 teaspoon sea salt
• 1 cup shredded coconut
• 1/3 cup pumpkin seeds
• 1/3 cup sunflower seeds
• 1/4 cup ground flax seeds

Directions

1. Grease a 8x8 dish
2. In a medium size sauce pan add oil, honey and cocoa.
3. Bring to a boil while stirring frequently.  Allow sauce to boil for one minute.
4. Remove from heat.  Add all remaining ingredients.
5. Pour into greased dish.  Allow to cool on counter and them place in fridge to harden.
6. Cut into squares and store in a closed container in fridge or freezer.

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