ArchivesGluten Free

Chocolate Cake in a Mug

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This delicious treat is a delicious and healthy way to splurge without the guilt!

Ingredients

Dry
3 tbsp oat flour (use gluten free oat flour if needed)
1 tbsp unsweetened cocoa powder
2 tbsp coconut sugar
1 tbsp chocolate peanut powder (optional)
⅛ tsp baking soda
¼ tsp baking powder
Wet
½ tsp vanilla extract
1 tbsp unsweetened non-dairy coconut milk yogurt
3 tbsp unsweetened non-dairy milk
½ tbsp non-dairy chocolate chips (I recommend the Enjoy Life brand)
1 tbsp peanut butter (optional)

Directions

Add the dry ingredients to a coffee mug. Mix thoroughly.

Add the wet ingredients EXCEPT peanut butter and chocolate chips to the coffee mug. Mix thoroughly.

Add the chocolate chips to coffee mug. Mixing is not required. Add 1 tbsp of peanut butter to top of batter if desired.

Microwave coffee mug for 60 to 90 seconds depending on microwave wattage (it will be 90 seconds for most microwaves).

Notes:

Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.

Broccoli Pasta Bake

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This pasta bake is loaded with vital nutrients including protein to give you stable energy throughout the day! This is a great meal for lunch or dinner!

Ingredients

4 cups broccoli
2.50 cups marinara or Italian Herb sauce (I recommend Muir Glen Italian Herb or a low sodium sauce)
12 oz red lentil pasta (dry) – I recommend Ancient Harvest POW red lentil rotini
1 cup vegan shredded mozzarella cheese (I recommend Violife)
½ cup vegan Parmesan (I recommend Violife)
Italian seasoning (to taste)
oregano (to taste)
basil (to taste)
black pepper (to taste)
vegan ricotta (I recommend Kite Hill brand) — OPTIONAL
avocado oil spray (I recommend Chosen Foods)

Directions

Preheat oven to 375F. Bring large pot of water to boil. Add pasta and reduce heat to medium. Cook for 10-15 mins until pasta is desired texture. At the same time the pasta is cooking, steam broccoli in a steamer (or in a pot by bringing water to a boil and reducing to medium) until soft or desired texture.

Drain pasta. Add pasta back to pot. Add sauce and seasonings (pepper, Italian seasoning, oregano, and basil) and mix. Add broccoli and gently toss/mix. Add extra sauce if you like more sauce. Add vegan mozzarella and mix.

Spray a 13″x 9″ baking pan with avocado oil. Add pasta/broccoli mixture to pan and even out. Scoop small amounts of ricotta (if using) and add to pasta mixture. Add ricotta evenly and gently pushing it down into pasta mixture. Top pasta mixture with a little bit more mozzarella and Parmesan.

Cover pasta mixture with aluminum foil. Bake pasta mixture in oven for 20 minutes. Remove foil and bake for another 10-15 minutes until desired brownness. Take out of oven and allow to cool for 10 minutes before serving.

Notes:

Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.

Pumpkin Biscuits with Sage & Thyme

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This delicious recipe makes a wonderful side to any holiday meal (or as leftovers!).

Ingredients

Wet Ingredients:
¼ cup unsweetened non-dairy milk
1 tsp apple cider vinegar
½ tsp lemon juice
½ cup pumpkin puree chilled (chilled for 30 mins-1 hour)
2 tbsp unsweetened non-dairy yogurt (I recommend So Delicious Coconut Milk Yogurt)
pinch of cinnamon and nutmeg and/or pumpkin spice
1 tbsp maple syrup
Dry Ingredients:
1 ½ cups Bob’s Red Mill 1-1 Gluten Free Baking Flour
2 ½ tsp baking powder (I use reduced sodium baking powder)
¼ tsp baking soda
1 tbsp chopped fresh sage (or 2 tsp dried sage)
1/2-1 tsp dried thyme
1-2 tsp garlic powder (optional)
1-2 tsp dried basil (optional)

Directions

Preheat oven to 400F.

In a bowl, mix non-dairy milk, vinegar, lemon juice and let sit to curdle for 2 minutes. Add chilled pumpkin puree, yogurt, cinnamon/nutmeg or pumpkin pie spice, and maple syrup. Mix well.

Add 2 cups of non-dairy milk to food processor or blender. Blend on low. If you want a thinner sauce, add another 0.5 cups of non-dairy milk. Blend until smooth.

In another bowl, mix the flour, baking powder, and baking soda. Mix in the sage, thyme, garlic, and basil.

Add the flour mixture to the wet. Mix well. The mixture will appear dry at first. Get your hands in there if needed to make a soft somewhat sticky dough. Add more non-dairy milk if too dry. If too wet, add more flour. Do not overmix or knead.

Wet your hands and roll the dough into balls about ¾ inch thick and place on a baking sheet lined with parchment paper. Spray biscuits just a little with avocado oil spray or extra virgin olive oil spray (optional).

Bake for 12-13 minutes. Let cool for 2 minutes or so as the biscuits will still be cooking on the inside. Serve warm with a dollop of vegan butter and maple syrup or honey.

Cool completely and refrigerate or freeze in air tight container until ready to use. Warm before serving.

Recipe adapted from: http://www.veganricha.com/2014/11/vegan-pumpkin-sage-biscuits.html
Photo credit from http://veganricha.com
Notes:

Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.

Chocolate Peanut Butter Fudge

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This delicious treat is a delicious and healthy way to splurge without the guilt!

Ingredients

½ cup non dairy milk (unsweetened, such as flax milk, coconut milk, almond milk, etc)
⅓ cup Enjoy Life semi sweet chocolate chips (or other non-dairy chocolate chips)
½ cup peanut butter or other nut butter (i.e. cashew, hazelnut, almond, etc)
1 tsp vanilla extract
¾ cup pitted dates

Directions

Soak the dates in warm water for 10 to 15 mins.

Heat non dairy milk until almost hot then take off heat. Add chocolate and let sit for half a minute, then whisk to melt.

Blend the melted chocolate, nut butter, vanilla, dates until smooth. Taste and adjust sweet, chocolate etc. Blend well.

Pour into parchment lined pan. Freeze for 2 hours. Slice and serve or slice and freeze in airtight container.

Notes:

Adapted from: https://www.veganricha.com/2014/08/chocolate-hazelnut-fudge-bars.html
Photo copyright Vegan Richa.

Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.

Hummus

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This delicious and creamy hummus makes the perfect dipping sauce for vegetables, tortilla chips, and much more!

Ingredients

1 16 oz can of no salt added chickpeas or garbanzo beans
3-6 tbsp of tahini
3 tbsp fresh lemon juice
0.25 cup water
1 garlic clove
2 tbsp extra virgin olive oil
0.25 tsp salt (to taste)
0.25 tsp ground cumin

Directions

Mix all ingredients together in a blender or food processor until smooth.

Transfer hummus to serving bowl and enjoy! Garnish with fresh parsley leaves if desired.

Photo credit from http://www.myrecipes.com/recipe/traditional-hummus
Recipe from Rachel Shulman, IIN Favorite Recipes.
Notes:

Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.

Creamy Cauliflower Alfredo Sauce

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This delicious low carb and low calorie Alfredo sauce makes a delicious topping for green/red lentil pasta, zucchini/spaghetti squash noodles, or veggies!

Ingredients

3.50 cups cauliflower florets (riced cauliflower does NOT work very well in this recipe)
0.5-1 tbsp garlic powder (to taste)
1.50 tbsp fresh lemon juice
2-2.5 cups unsweetened non-dairy milk (I recommend Good Karma unsweetened Flax Milk — NOT the protein flax milk)
pepper to taste
salt to taste (optional)

Directions

Steam cauliflower florets in a steamer until tender.

**** Note that riced cauliflower does not work as well in this recipe because they do not dissolve in the food processor/blender as easily as steamed cauliflower florets. ***

Add steamed cauliflower to food processor or blender. Add fresh lemon juice, garlic powder, salt and pepper to taste.

Add 2 cups of non-dairy milk to food processor or blender. Blend on low. If you want a thinner sauce, add another 0.5 cups of non-dairy milk. Blend until smooth.

Photo credit from https://createmindfully.com/vegan-spaghetti-squash-alfredo/
Notes:

Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.

Lentil Tortilla Soup

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This soup is loaded with vital nutrients including protein to give you stable energy throughout the day! This is a great meal for lunch or dinner!

Ingredients

½ tbsp avocado oil or coconut oil
0.5-1 cup onion, diced (add however much you prefer)
1 bell pepper, diced
1 cup corn (fresh, canned, or frozen)
1 jalepeno, diced (optional)
1 cup water
1.50 cups reduced sodium vegetable broth
1 15 oz can tomato sauce or crushed tomatoes (no salt added)
½ cup salsa
1 tbsp tomato paste
1 15 oz can no salt added black beans, drained and rinsed
1 15 oz can no salt added pinto beans, drained and rinsed (optional)
1 15 oz can lentils
½ tsp chili powder
½ tsp garlic powder (or more! to taste)
½ tsp cumin
¼ tsp cayenne (optional)
salt and pepper to taste
Toppings (add whichever toppings you prefer!)
crushed tortilla chips (I recommend Beanito’s White Bean chips or Beanfield’s Sea Salt chips)
2 tbsp vegan cheese
chopped red onion
fresh pico de gallo or salsa
sliced or diced jalapenos
sliced avocado
fresh cilantro

Directions

Bring large pot to medium heat and add avocado or coconut oil. Sautee the onions until browned (2-3 minutes). Then add bell pepper, jalapeno, and corn. Cook until peppers are tender (approx. 5 minutes).

Add the rest of the ingredients (water, vegetable broth, tomato sauce, tomato paste, salsa, beans, lentils, and spices) to pot. Stir to mix. For a thinner soup, add more water to make soup desired thickness.

Let mixture come to a boil.

Reduce heat to medium-low and simmer soup covered for 10-15 minutes until soup thickens.

Serve with desired toppings.

Recipe adapted from: https://peasandcrayons.com/2017/02/vegetarian-lentil-tortilla-soup.html

Photo credit from https://peasandcrayons.com/2017/02/vegetarian-lentil-tortilla-soup.html.

Notes:

Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.

Berry Banana Buckwheat Bowl

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This bowl is loaded with vital nutrients including protein to give you stable energy throughout the day! This is a great meal for breakfast to get your day started off right!

Ingredients

1/2 cup buckwheat (naturally gluten free)
1 1/2 cups unsweetened non-dairy milk (such as almond, coconut, flax milk) or water
1 tsp vanilla extract
1 tsp cinnamon
1 scoop protein powder (I recommend Growing Naturals Organic Brown Rice Protein – Vanilla or Chocolate)
1 banana, sliced
1/2 cup mixed berries
Natural sweetener of your choice if required (i.e. Stevia, maple syrup, or honey)

Directions

Add the buckwheat and non-dairy milk OR water to a small pot over low heat and bring to a low boil.

Add vanilla extract, cinnamon, protein powder, and your favorite natural sweetener (if required – taste and adjust sweetness).

Once the buckwheat is cooked (about 10 minutes), serve in a bowl topped with sliced bananas and mixed berries.

Notes:

Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.

Chickpea Gravy

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This gravy is not only loaded with nutrients and protein, but tastes delicious! Use it on top of sweet potatoes, mashed potatoes, meat, veggie burgers, vegetables (such as broccoli and cauliflower) and more!

Ingredients

1 tsp extra virgin olive oil or coconut oil
1 small onion, chopped roughly
3 garlic cloves, chopped
2 tsp dried thyme
1 tsp dried rubbed or powdered sage
several pinches of freshly ground black pepper
2 tbsp arrowroot powder
¾ cup reduced sodium vegetable broth
¾ cup water
1 15 oz can no salt added chickpeas (aka garbanzo beans), drained and rinsed
2 tbsp coconut aminos

Directions

Preheat a saucepan over medium-high heat. Saute the onion and garlic in the oil for about 5 minutes. Add the thyme, sage, and pepper and cook for about 3 minutes more.

While that is cooking, whisk the arrowroot into the veggie broth and water until dissolved.

Add the beans, broth mixture, and coconut aminos to a food processor or blender. Blend until smooth. Add the onions and other stuff from the pan to the blender/food processor and puree again until smooth.

Add back to the pot and stir often over medium heat to thicken.

Once the gravy thickens, lower the heat to low. Now you can decide exactly how thick you want the gravy by adding splashes of water, anywhere between 1/4 and 1/2 cup. Keep warm and covered until ready to serve.

Notes:

Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.

Recipe from the book Appetite for Reduction by Isa Chandra Moskowitz, published by Da Capo Lifelong, a member of the Perseus Books Group. Copyright © 2010. www.dacapopress.com).

Photo from https://holycowvegan.net/cook-that-book-appetite-for-reduction/.

Pumpkin Spice Smoothie

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This delicious smoothie bowl will fill up, boost your body with nutrients and energy!

Ingredients

½ cup pumpkin puree
½ cup frozen banana
¾ cup unsweetened non-dairy milk (such as almond, coconut, flax milk)
1 scoop vanilla or chocolate protein powder (I recommend Growing Naturals protein or a protein that has 200mg of sodium or less per serving)
1-2 tsp cinnamon (to taste)
1 pinch ground ginger
⅛ tsp ground cloves
⅛ tsp ground nutmeg

Directions

Add all ingredients to a blender.

Blend and enjoy!

Notes:

This is one of the many delicious recipes from my Simple Fall Jumpstart program!

Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.

Acai Breakfast Bowl

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This delicious smoothie bowl will fill up, boost your body with nutrients and energy!

Ingredients

¼ cup unsweetened non-dairy milk (almond, coconut, flax)
1 package (100g) frozen acai (Sambazon is a good brand)
1 cup frozen fruit (your choice of raspberries, strawberries, blueberries, pineapple, etc)
1 scoop vanilla or chocolate protein powder (I recommend Growing Naturals protein or a protein that has 200mg of sodium or less per serving)
¼ cup gluten free oats
¼ cup sliced or frozen banana (optional)
⅓ cup mixed superfoods (optional – such as cacao nibs, cacao powder, hemp powder, hemp seeds, flax seed, chia seed, maca powder, etc)

Directions

Break the frozen acai up into large chunks while still in the package.

Remove from packaging and place frozen acai, frozen fruit, non-dairy milk and protein powder into blender.

Transfer mixture to a bowl and top with your favorite superfood ingredients. Enjoy!

Notes:

This is one of the many delicious recipes from my Simple Fall Jumpstart program!

Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above. Nutrition info below does not include superfood toppings.

White Bean Chili

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This delicious hearty soup will fill you up in no time!

Ingredients

1 large white onion, diced (about 2 cups)
1 large carrot, cut into 1/2 inch pieces (about 1 cup)
3 ribs celery, cut into 1/2 inch pieces (about 1 cup)
2 15.5 oz can no salt added cannellini beans, drained and rinsed
½ tbsp ground cumin
2 cups low sodium vegetable broth
2 cups water
1 cup chopped kale or spinach
½ cup uncooked quinoa, rinsed
1 tbsp chopped fresh oregano
Salt to taste (optional)
1 tbsp extra virgin olive oil

Directions

Heat oil in Dutch oven over medium heat. Add onion, carrot, and celery. Cook, stirring occasionally, until vegetables are tender (about 8 minutes).

Stir in beans, cumin, and salt (optional). Cook, stirring often, until toasted and fragrant (about 3 minutes).

Add broth and water. Increase heat to high and bring to boil. Reduce heat to medium-low and simmer until slightly reduced (about 6 minutes).

Stir in kale or spinach and quinoa. Cover and cook until kate/spinach and quinoa are tender (about 15-20 minutes). Stir in oregano.

Notes:

Credit: Health.com magazine.

Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.

No Bake Apple Bites

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This delicious treat is a delicious and healthy way to splurge without the guilt!

Ingredients

1 cup gluten free oats (quick or traditional)
4 tbsp ground flaxseed
½ tsp cinnamon
⅓ cup almond butter or other nut butter
2 tbsp pure maple syrup
1 green apple (peeled (optional), cored and finely diced)
0.5-1 tbsp water

Directions

Prep:

Core apple and finely dice. Peeling the apple is optional.

Directions:

Combine oats, ground flaxseed, and cinnamon together in a bowl. Mix well. Add almond butter, maple syrup and diced apples. Mix well again.

Slowly mix in a little bit of water a very tiny bit at a time until mixture sticks together. Don’t add too much water or the bites will turn mushy! 🙂

Roll the dough into balls about the size of a golf ball. Wet hands before rolling to prevent sticking.

Place the bites on a plate and let sit in the fridge for at least 30 minutes to firm. Then transfer to an airtight container and store in the fridge for 3 to 4 days. You can also store in freezer and heat up or thaw before eating. Enjoy!

Notes:

Credit: McKee Health Transformations Fall Jumpstart program.

Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.

Coconut Date Cookies

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This delicious treat is a delicious and healthy way to treat yourself in moderation!

Ingredients

6-7 dried pitted dates (to taste)
1 cup rolled gluten free rolled oats
2 cups whole wheat or gluten free flour
½ cup unsweetened shredded coconut
½ tbsp cinnamon
¼ tbsp nutmeg
½ cup unsweetened coconut milk yogurt or applesauce
½ cup maple syrup

Directions

Prep:

Soak dates in 1 cup of water for 30 minutes.

Directions:

Preheat oven to 375° F.

Combine oats, flour, coconut, cinnamon, and nutmeg in a bowl.

Roughly chop the dates.

Add applesauce or yogurt, syrup, and dates and mix until all ingredients are moist.

Form little balls and place on a lightly greased cookie sheet (it may take some work to form the dough and get the balls to stick together).

Press cookies lightly so they do not roll off cookie sheet.

Bake for 10 minutes.

Take out cookie sheet and flip cookies. Bake for an additional 5-10 minutes.

Let cool for 2-5 minutes before serving.

Notes: Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.

Chocolate Chip Cookies

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This delicious treat is a delicious and healthy way to treat yourself in moderation!

Ingredients

½ cup unsweetened coconut milk yogurt (or unsweetened plain Greek yogurt — note: Greek yogurt contains dairy)
1 ½ tbsp ground flaxseed
¼ cup brown sugar or coconut sugar
¼ cup organic coconut sugar or raw sugar
½ tsp baking soda (reduced sodium version if you can find it)
1 tsp baking powder
2 tsp organic vanilla extract
1 ¼ cups gluten free oat flour
¾ cup vegan chocolate chips (I recommend the Enjoy Life brand)

Directions

Preheat the oven to 350F. Line a large baking sheet with parchment.

Add all ingredients coconut oil through vanilla extract to a stand mixer and beat until light and fluffy. Or add a bowl and beat with a hand held beater until fluffy.

Add 1 cup flour and mix in. Add ¼ cup flour and mix in. Add flour 1 tbsp at a time and beat in to make a soft cookie dough. You don’t want a crumbly dry mixture, so add just enough to get to somewhere between a stiff batter and soft dough.

Add the chocolate chips and fold in well. If the mixture feels crumbly or too stiff when mixing in the chocolate chips, sprinkle some non dairy milk and mix in.

Measure dough out by heaped tablespoon or a scoop on the lined baking sheet.

Bake for 10 minutes or until just slightly golden.

Remove from oven and “cookie slam” on a solid heat proof surface for the wrinkled cookie appearance.

Let cool on baking sheet for 2-3 minutes. Transfer to a cooling rack and let cool for another 3-5 minutes. The cookies set up while they cool. Try to share with everyone. Store on the counter for the day, and in a closed container for up to 3 days.

Notes:

Credit: Adapted from Vegan Richa

Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.

Chocolate Banana and Strawberry Fro-Yo

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This delicious treat is a delicious and healthy way to treat yourself without feeling guilty!

Ingredients

2 cups frozen bananas
¼ cup frozen strawberries
1 ½ tbsp raw cacao or carob powder (to taste)
1/4 – 1.5 cups unsweetened almond milk or other non-dairy milk (see directions)
1 dash cinnamon (optional)
½ tbsp non-dairy chocolate chips (I recommend Enjoy Life Brand) or cacao nibs

Directions

Put frozen fruit, cacao, and cinnamon in blender or food processor.

Add 1/4 cup of unsweetened almond milk.

Pulse blender / food processor and slowly add more almond milk until you get the consistency of frozen yogurt.

Serve immediately or freeze for later consumption.

Before serving, top with non-dairy chocolate chips or cacao nibs. Feel free to top with any additional superfoods (such as hemp seeds, chia seed, flaxseed, etc) or fruit.

Notes:

Credit: McKee Health Transformations Fall Jumpstart program

Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.

Almond Butter Chocolate Mousse

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This delicious treat is a delicious and healthy way to splurge in moderation!

Ingredients

¼ cup light coconut milk, canned (must be chilled overnight – see prep instructions)
½ tsp cornstarch (optional)
2 tbsp coconut sugar
¾ cup almond butter or other nut butter
½ cup vegan dark chocolate or vegan semi sweet chocolate chips (I recommend Enjoy Life brand)
½ tsp vanilla extract
¼ tsp cinnamon
1 cup So Delicious Coco whip lite

Directions

Prep:

Chill full lite coconut milk can overnight. Scoop out the thick hard white cream from the top leaving the liquid to use elsewhere. Use this coconut cream in the recipe in the mousse.

Directions:

Mix coconut milk with starch and sugar and heat in a pan over medium heat until just about a boil.

Take off heat. Mix well so the sugar is well dissolved. Let it sit for a minute.

Add the chocolate and let it sit for a minute. Whisk until melted. Wait for the mixture to be warm to touch as some nut butters might separate when mixed in a hot mixture.

Add in the almond butter and whisk until smooth. Use a hand mixer or whisk.

Add vanilla extract and cinnamon.

Fold in the coconut cream and whisk and whip. Add more coconut cream and whip longer for a lighter mousse.

Pour the mixture into ramekins.

Chill for a few hours (this gives a great texture) before serving with a dollop of So Delicious light Coco Whip.

Notes:

Credit: Vegan Richa.

Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.

Pure Sunshine Green Juice

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This delicious juice is packed with nutrients and easy to make!

Ingredients

5 leaves kale
2 large English cucumbers
2 green apples
1 lemon

Directions

Rinse all ingredients and peel if they aren’t organic.

Slice cucumbers the long way, so you have spears.

Core apple.

Cut lemon into four.

Pass all ingredients through juicer.

Notes:

Used with permission from The Integrative Nutrition Cookbook, 2016

Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.

Pumpkin Pie Smoothie

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This delicious smoothie is easy to make and perfect for autumn mornings!

Ingredients

1 cup pumpkin puree
1 frozen banana
2 medjool dates, pitted
2 ½ cups light coconut milk, canned
½ tsp ground ginger
1 pinch allspice
1 pinch nutmeg
1 pinch cloves
1 tbsp ground chia seed
½ tbsp hemp seeds
1 tsp vanilla extract

Directions

Combine all ingredients in a high-speed blender and blend on high until fully combined. Sprinkle a dash of cinnamon on top to serve.

Notes:

To make lower fat and lower calorie, use non-dairy milk instead of light coconut milk.

Credit: Thrive Market

Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.

Creamy Berry Smoothie

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This delicious smoothie is packed with nutrients and easy to make!

Ingredients

1 avocado
1 cup frozen blueberries
1 cup frozen blackberries
2 tbsp ground flaxseed or ground chia seed
juice of 2 limes
1 cup unsweetened non-dairy milk
5 ice cubes (if not using frozen fruit)

Directions

Wash and pat all produce dry.

De-pit and score avocado. Transfer to blender.

Add remaining ingredients and blend on high until smooth and creamy.

Notes:

Used with permission from The Integrative Nutrition Cookbook, 2016

Feel free to add other superfoods such as maca powder, cacao, etc. You can also add protein powder for some extra protein.

Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.

Classic Marinara Sauce

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This delicious sauce is easy to make and perfect for any pasta and as a dip!

Ingredients

28 oz can whole or diced tomatoes in tomato juice (no salt added)
7 garlic cloves, peeled and slivered
basil, Italian seasoning, oregano, and black pepper (to taste)
crushed red pepper flakes (to taste, optional)
1 bay leaf

Directions

For a smooth sauce, pour tomatoes into food processor and blend on high until smooth.

Add all ingredients to a large skillet.

Simmer sauce until thickened (about 15-20 minutes). If using oregano, taste sauce after 10 minutes of simmering, adding more oregano and other spices as needed.

Notes:

Credit: Adapted from NY Times Cooking

Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.

Vegan Caesar Dressing

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This delicious dressing is easy to make and perfect for any salad!

Ingredients

⅓ cup slivered or sliced almonds
3 garlic cloves
¾ cup silken tofu
¼ cup extra virgin olive oil
3 tbsp fresh lemon juice
1 tbsp capers (optional)
1 tbsp caper brine (optional)
½ tsp mustard powder

Directions

Pulse almonds in a food processor until crumbly and place in an airtight container.

Blend garlic, tofu and oil in the food processor until creamy.

Add lemon juice, capers, caper brine and mustard powder and pulse until blended.

Add mixture to the almonds and whisk to combine.

Cover and chill in the fridge for a minimum of 30 minutes.

Notes: Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.

Tarragon Mustard Dressing

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This delicious dressing is easy to make and perfect for any salad!

Ingredients

3 tbsp apple cider vinegar
¼ cup extra virgin olive oil
2 garlic cloves, minced
1 tbsp whole grain mustard
2 tbsp chopped tarragon (or less to taste)
1 dash pepper (to taste)

Directions

Add all ingredients to a small mixing bowl and whisk.

Notes: Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.