ArchivesGluten Free

Italian Dressing (Oil Free)

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

Ingredients

⅛ cup basil, chopped
⅛ cup oil-free hummus
1 tbsp Dijon mustard
1 tbsp red wine vinegar

Directions

Add all ingredients to a small mixing bowl and whisk. If needed, add a few teaspoons of water to thin.

Notes:

Credit: The Regents of University of California.

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.

Balsamic Vinaigrette (Oil Free)

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

Ingredients

1 tbsp water
1 tbsp balsamic vinegar
½ tsp Dijon mustard
1 dash garlic powder
1 dash smoked paprika (optional)

Directions

Add all ingredients to a small mixing bowl and whisk.

Notes:

Credit: The Regents of University of California.

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.

Mashed Cauliflower

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This creamy and delicious side dish goes great with any lunch or dinner!

Ingredients

2 cups chopped cauliflower (buy pre-cut cauliflower if possible to make faster)
1 tbsp non-dairy butter (I prefer Earth Balance Olive Oil spread)
2 tablespoons – 1/4 cup unsweetened non-dairy milk (I prefer Good Karma Flaxmilk)
1 pinch salt (optional)
2 pinches pepper

Directions

Steam or boil cauliflower until it is tender (about 10-20 minutes).

If cauliflower was boiled, drain water.

Place tender cauliflower and remaining ingredients EXCEPT non-dairy milk into a blender or food processor. Blend until smooth and slowly add non-dairy milk until texture desired is reached (should be anywhere between 2 tbsp and 1/4 cup).

Taste and add additional salt/pepper as desired.

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.

Oatmeal Pancakes or Waffles

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This delicious and quick breakfast is full of protein and nutrients to kick start your mornings!

Ingredients

2 cups rolled oats (use gluten free if required)
1 cup unsweetened non-dairy milk
1 banana
2 tbsp maple syrup
1 scoop chocolate or vanilla vegan protein powder. I suggest Growing Naturals Protein or any protein powder with 200mg of sodium or less per serving. (optional)
¼ tsp salt (optional)
1 tsp vanilla extract
1 tsp coconut oil or non-stick oil spray
1/4-1 cup water (use to make into batter consistency)

Directions

Place all ingredients except oil and water into a blender or food processor and blend until smooth.

Let stand 15-20 minutes until batter thickens.

If batter is too thick to pour easily, add a little water (1/2-1 cup).

Heat oil in frying pan or skillet or spray pan with non-stick oil.

Pour batter, by 1/4 – 1/2 cup, into pan and cook for 2-3 minutes on each side. When flipping, make sure to spray spatula with non-stick oil so pancake doesn’t stick to spatula.

For waffles: Spray waffle iron with non-stick oil. Then, pour batter into a heated waffle iron and cook for 10 minutes.

Notes:

For variations, try adding chopped walnuts or dairy free chocolate chips (like Enjoy Life brand) to the pancake batter.

Try topping with raw honey, maple syrup, raw almond, or peanut butter, jam, chia seeds, unsweetened shredded coconut, or fresh fruit.

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 Oatmeal

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This delicious and quick breakfast is perfect for autumn mornings!

Ingredients

⅔ cup oats (use gluten free if required)
2 cups unsweetened non-dairy milk
½ tbsp honey or maple syrup (if vegan)
½ tsp vanilla extract
½ cup pumpkin puree
½ tbsp chia seeds
½ tbsp ground flaxseed (optional)
1 pinch sea salt (optional)
½ tsp cinnamon
¼ tsp ginger
⅛ tsp nutmeg

Directions

Heat the oats and non-dairy milk in medium sized pot to boil.

Turn down to simmer and add pumpkin, chia, and flaxseed. Simmer for 5-7 minutes.

Add remaining spices, stirring regularly. Simmer for additional 5-7 minutes. Add more honey/maple syrup to taste if required.

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 Hazelnut Protein Bowl

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This delicious and quick breakfast is full of protein and superfoods to supercharge your body!

Ingredients

1 cup frozen banana
¼ cup hazelnuts (or other nut such as almonds, cashews, etc), soaked 30 minutes
1 tbsp hemp seeds or hemp powder
2 tbsp raw cacao or carob powder
1 scoop chocolate or vanilla vegan protein powder. I suggest Growing Naturals Protein or any protein powder with 200mg of sodium or less per serving.
¾ cup unsweetened almond milk or other non-dairy milk
1 tsp cinnamon
1 tbsp ground flaxseed or chia seed
3 ice cubes (optional)
¼ avocado (optional and may be needed for additional thickness and consistency)
Toppings (mix and match – use your favorites!)
Fruit (blueberries, strawberries, etc)
Superfoods: cacao nibs, chia seeds, goji berries, etc.
Unsweetened shredded coconut
Sesame seeds, pumpkin seeds, etc.

Directions

Place all ingredients (EXCEPT the toppings) into a blender and blend until well combined.

Pour into a bowl and top with your favorite toppings. Top with chia seeds and other superfoods to give this bowl a super antioxidant kick and supply you with a ton of plant-based protein and healthy fats.

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.

Raw Cacao Energy Bites

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These delicious chocolate bites will satisfy your sweet craving and supercharge your body!

Ingredients

1 cup walnuts or nut of choice (almond, pecan, etc). Use unsalted raw nuts.
¼ cup sunflower seeds
1 tbsp hemp seeds or hemp powder
1 tbsp ground chia seed or ground flaxseed
1 scoop chocolate or vanilla vegan protein powder. I suggest Growing Naturals Protein or any protein powder with 200mg of sodium or less per serving.
¼ cup raw cacao or carob powder
10 pitted medjool dates (adjust for sweetness)
1 tsp vanilla extract
0.5-2 tbsp water (refer to directions)

Directions

Add all ingredients, EXCEPT dates and water, into a food processor or blender and pulse to break up the nuts and seeds. Then add in dates and blend until mixture sticks together.

Add in 0.5 tbsp of water at a time SLOWLY until mixture sticks together a bit more and is clay-like. You might not need to add 2 tbsp. It may be less. Don’t add too much water. The balls should NOT be doughy or mushy.

Using your hands, roll into balls and place onto a parchment lined dish. Wet hands if mixture sticks to your hands which it will! Keep wetting hands so you can form the balls without it sticking to hands.

Place in the fridge for 15 minutes to slightly harden.

The bites will last about 1 week in the fridge or you can freeze. If frozen, heat up for 15-30 seconds in the microwave for a delicious warm treat!

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.