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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Decadent Chocolate, Chocolate Chip Cookies with Avocado (Dairy, Egg and Gluten Free)

We love avocados and eat them almost everyday.  Avocados are not only an excellent source of Omega-3, folate and vitamin E but are also rich in glutathione which enhances our cells ability to fight off cancer.
I knew they would be good to bake with but admit I hadn't tried it till more recently.  These cookies do take a bit more time but are SO worth it.  They are very rich and will satisfy any chocolate craving.

Ingredients (makes 24-30 cookies)

• 1 avocado
• 2 tablespoons coconut oil
• 1/2 cup nut butter (peanut, almond or sunflower)
• 1 teaspoon gluten free vanilla
• 2 tablespoons ground flaxseed mixed with 5 tablespoons water (2 flax eggs)
• 1/2 cup honey or agave if vegan
• 3/4 cup palm sugar
• 1 tablespoon psyllium husk
• 1/2 cup rice flour
• 1/2 cup arrowroot or tapioca starch
• 2 tablespoons coconut flour
• 1/3-1/2 cup cocoa
• 1/2 teaspoon baking soda
• 1/2 tablespoon baking powder
• 1/2 teaspoon sea salt
• 1/2 cups gluten, dairy free dark chocolate chips 

Directions

1. Preheat oven to 350 F.
2. In a mixing bowl blend the avocado, coconut oil, nut butter, vanilla, flax eggs, honey and palm sugar.
3. In a large bowl combine psyllium husk, arrowroot starch, coconut flour, cocoa, baking soda, baking powder, sea salt and chocolate chips.
4. Let batter sit for 5 minutes to thicken.  If you feel it is not quite thick enough (depending on how large the avocado you used) simply add in another 1/2 tablespoon of coconut flour.
5. Scoop batter onto cookie tray.
6. Bake 10-11 minutes.
7. Store in an airtight container.
8. Enjoy 

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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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Nacho "Cheese" Dip, Sauce or Spread (Dairy, Gluten and MSG Free)

This is a very tasty sauce that has multiple purposes.  I love the creaminess off the cashews.  It can be a great dip for crackers, chips or vegetables.  If thinned out, it becomes a tasty sauce for chicken, pasta or rice.
*  If you don't have a "strong" blender you may want to soak the cashews for a couple 3-5 hours so then soften and are easier to blend smooth.

 Ingredients

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.

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Chana Masala (Dairy, Gluten and MSG Free)

I have been craving Indian food and figured it was time I made a good dish of my own.   My sister was over this weekend and gave me a few suggestions as to what she puts in her curry dishes.  I am a big fan of chickpeas so I made mine into a chana masala.   I was able to alter one I have been working on and am very pleased with the results.  This recipe can definitely be adapted in terms of spices.  I would have preferred a little more heat but that would not have gone over well with the girls ;)  We have made this dish already a couple times and it has been enjoyed by all.

Ingredients (serves 4)

• 2 cups water or coconut milk
• 1/2 cup cashews
• 1 tablespoon olive oil
• 1 minced onion
• 2 minced cloves garlic
• 1/2 tablespoon ground coriander
• 1 teaspoon cumin 
• 1 teaspoon curry powder
• 1 teaspoon garam masala (red dye free)
• chili and/or cayenne pepper to taste
• 2 tablespoons tomato paste
• 1/2 teaspoon sea salt
• 2 cups cooked chickpeas
• 1 diced tomato
• 1 cup chopped kale or spinach
• 1 limed juiced
• 1/4 cup cilantro

Directions

1. Place cashews blender with coconut milk or water and puree until smooth.  Set aside
2. In a large wok or frying pan heat oil.
3. Fry onions until soft and add garlic, coriander, cumin, curry, garam masala, chili powder/cayenne and fry another minute to bring our flavours.
4. Add tomato paste, sea salt, diced tomato, pureed cashews, chickpeas, diced tomato and kale/spinach.
5. Cook until bubbling and then simmer for 5 minutes.  Stirring frequently.
6. When ready to serve stir in lime juice and cilantro.

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Gluten Free "Shortbread"Cookies (Dairy, Egg, Gluten and Refined Sugar Free)

This is a very simple recipe which is great for those with gluten and egg allergies.  They make a great base for a chocolate chip or decorated cookie but also taste great as a shortbread cookie. The coconut oil makes this cookie, stevia and honey make this cookie a much healthier version of the typical shortbread style.

Ingredients (makes 12-15)

• 1/3 cup softened coconut oil
• 1 teaspoon gluten free vanilla 
• 8 drops liquid stevia
• 1/3 cup honey or agave syrup if vegan
• 1 tablespoon warm water
• 1/2 teaspoon sea salt
• 1/2 teaspoon baking soda
• 1 teaspoon baking powder
• 1 tablespoon egg replacer
• 1/2 tablespoon psyllium husk
• 1/2 cup tapioca starch
• 1 cup white rice flour

Directions

1. Preheat oven to 325 F.
2. Combine all ingredients and stir until combined.
3. Roll into balls and flatten.  Bake for 10 minutes.
4. Let cook for 2 minutes and transfer to a wire rack to cool farther.
5. Store in an airtight container.

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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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Quinoa Taco Salad (Dairy, Gluten/Grain and MSG Free)

I am loving my home-made taco seasoning, as I don't need to worry about the MSG.  I am enjoying a few different ways to use the great combinations of the spices.  This is an alternative version of a typical taco salad, however it doesn't disappoint.  It is full of protein and fresh vegetables.

Ingredients 

• 1 cup quinoa (soaked for 2 minutes and rinsed to remove bitter saponin coating)
• 2 cups water
• 1 tablespoon taco seasoning
• 1/2 cup chopped cooked chicken (optional)
• 1 diced tomato
• 1 cup diced bell pepper
• 1/3 cup chopped fresh parsley or cilantro
• 1 chopped avocado
• 1/4 cup salsa -this is one of our favourites (optional)

Directions

1. In a small pot add quinoa, water, taco seasoning and chicken if you using it.  Bring to a boil and then turn to a medium heat and cook another 10 minutes or until quinoa is tender.  Stir every few minutes.
2. In medium size bowl combine tomatoes, pepper and parsley.
3. Add cooked quinoa to vegetable bowl and stir to combine.
4. Add avocado and salsa when serving.  This salad can be eaten warm or cold.

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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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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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Monster Oatmeal Cookies (Dairy, Gluten with Egg Free Option)

My mom used to make these when we were kids.  They were always a hit, who doesn't like peanut butter and chocolate?  I don't often make cookies from oats as I do find them hard to digest.  If you have a severe gluten intolerance oats are often difficult on the digestive tract.  Today's advent calender activity was to make something for your neighbour.  I made a few adaptations to my mother's recipe and thought I would share it.  I would like to try this with a combination of ground almonds.

Ingredients (makes 24 cookies)

• 1/4 cup melted coconut oil or earth balance
• 1 cup peanut or sunflower butter
• 1/4 cup ground flax seeds soaked in 1/2 cup water for 5 minutes or 2 eggs
• 3/4 cup coconut or palm sugar
• 1 teaspoon gluten free vanilla
• 3 1/2 cups gluten free rolled oats
• 1/2 teaspoon baking soda
• 3/4 cup dark chocolate chips (optional)
• dye free candies for decoration (optional)

Directions

1. Preheat oven to 350 F.
2. Warm peanut butter and butter.
3. In a mixing bowl add peanut butter mixture, flax seeds, palm sugar, vanilla, oats, baking soda and chocolate chips.  
4. Spoon cookie dough onto cookie sheet.  Add candies for decoration if desired.
5. Bake 10-12 minutes and cool on a wire rack. 

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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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Cauliflower Casserole (Dairy and Gluten/Grain Free with Vegan Option)

Cauliflowers have been really expensive here for the last month.  According to one gentleman working the produce department, it had to do with American Thanksgiving.  Interestingly enough, last Friday they came back down to a more reasonable price, so I picked on up with some great intentions.  Alas, the week is going by and I now realized, Dan and I are actually heading on a trip in a few days and I had some produce to use before they go bad.   What better way to throw somethings together, than in a casserole.   Dan and I both really enjoyed this one, so I figured I would post it and that way I can remember how to make it again sometime;)

Ingredients

• 1 head of cauliflower chopped into bite size pieces
• 1 grated carrot
• 1 grated zucchini
• 3-4 chopped gluten and nitrite free sausages (optional)
• 1 minced onion
• 2 cloves minced garlic
• oil for frying

Sauce Ingredients

• 3/4 cup non dairy milk
• 3/4 cup nutritional yeast
• 2 tablespoons tapioca or arrowroot starch
• 1 teaspoon ground mustard
• 1 teaspoon rice vinegar
• 1 tablespoon oil (I used coconut oil)
• 1/2 teaspoon paprika
• cayenne pepper (optional)
• sea salt and pepper to taste

Topping Ingredients (optional)

• 1/4 cup ground almonds
• 1/4 cup ground flax seeds
• 1/2 tablespoon olive or coconut oil

Directions

1. Preheat oven to 400 F.

2. In a large skillet or wok, heat oil and fry onion and garlic until fragrant.  Add sausage and fry until cooked.

3. Add cauliflower, carrots and zucchini.

4. Cook for 5-7 minutes until cauliflower is a little softer.

5. While the cauliflower is cooking whisk together all the sauce ingredients in a medium size bowl.   

6. Add cooked cauliflower mixture to an oven safe casserole dish and pour sauce over top.  Stir together to fully coat .

7. Mix together the topping and sprinkle on top of casserole.

8. Bake uncovered for 15-20 minutes.

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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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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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