Raw Frozen Dessert Bars

Dessert doesn't have to contain refined sugar, bleached flour or any other toxic ingredients.  You can keep it clean and healthy and most importantly DELICIOUS, if you try.  These bars will satisfy your craving for sweet treats while keeping you on track!

Ingredients:
Crust Layer
1 cup raw almonds
1 Tbs coconut oil
1 1/2 Tbs almond butter
1 1/2 Tbs pure maple syrup
1/2 tsp salt
1 Tbs unsweetened, shredded coconut
dash of vanilla extract

"Nice"Cream Layer
2 ripe bananas
1 Tbs pure maple syrup
1 cup plain yogurt (I use fat free, organic, Greek yogurt)
2 Tbs peanut butter (only crushed peanuts and salt - no other ingredients)
2 Tbs almond butter
2 tsp coconut oil
dash vanilla extract

Topping
1/4 cup 70% or higher dark chocolate chips or chunks (melted)
fresh berries
toasted nuts or seeds

For the crust, place all ingredients into a blender or food processor and blend into a coarse mixture.  It should be chunky and sticky not smooth.
Line a square baking dish (9in x 9in) with parchment paper.  Spread the almond mixture evenly around the bottom and press firmly.
For the cream, peel the bananas, place in blender with all other ingredients and blend until smooth.  Spread evenly over crust and stick a few berries around the dish. Place in the freezer for 2 hours.
Remove from the freezer and take out of the pan using the parchment paper sticking up on the sides. Place on a cutting board and slice into individual squares.  Sprinkle toasted nuts or seeds and drizzle with melted chocolate.  Put back in the freezer until ready to serve.

*I have slightly adapted the recipe I found in Nadia Damaso's Cookbook "Eat Better Not Less"

Cauliflower Falafel with Tahini Drizzle

Cauliflower Falafel are a quick and easy weeknight meal. The "active" part of activeepicurean has many friends following 30-day detox diets.  This meal would be a perfect option for those looking to eliminate or decrease their consumption of gluten, dairy, simple carbohydrates and sugar.  I added baked chickpeas but you could easily substitute toasted nuts for the crunchy, roasted aspect.

Makes about 16 Falafel.  Perfect amount for a hungry family of 4.

Ingredients:
Falafel
2c riced Cauliflower (cut cauliflower into florets and place in blender or food processor,
                                     pulse until it looks like small, rice-like grains)
1 medium onion (cut into chunks)
handful cilantro
handful italian parsley
1/2c nut flour (almond, hazelnut, etc.)
1 egg
1Tbs cornstarch
3 garlic cloves
3 tsp cumin
1 tsp salt
1 tsp turmeric powder
1/2 tsp chili powder

Preheat oven to 400F.  Line a baking sheet with parchment paper.

In a blender or food processor place all ingredients except riced cauliflower,  and blend until herbs are minced and consistency is smooth.
Add cauliflower and pulse until combined.

Form small, golf ball sized, rounds and place on parchment lined baking sheet.  Lightly mist or brush with olive oil.

Bake for 20 minutes.  Flip over and bake for another 20 minutes.

Tahini Drizzle
1 lemon (juiced and zested)
2 Tbs tahini
1 Tbs red wine vinegar
1 tsp honey
salt and pepper to taste

While Falafel bake, combine all ingredients and whisk until smooth.  Add warm water to thin consistency... the better to drizzle with my dear!

Serve as desired.  I placed on a simple baby kale and arugula salad with tomatoes and avocado.

For Baked Chickpeas
1 can (salt free, BPA free can) Chickpeas
Sprinkle of: turmeric, garlic powder, chili powder, cumin, salt and pepper

Bake at 400 for about 30 minutes, stirring halfway, until beans have a firm bite.

This recipe was inspired by one I viewed on: paleoglutenfree.com

Roasted Chickpea and Berry Salad

A quick, weeknight salad with delicious summer flavors and plenty of complete, plant proteins to fuel your body.  

Ingredients:
2c (or 1 can if using) chickpeas
1tsp garlic powder
salt and pepper
1-2c cooked and cooled quinoa
Greens - your choice, kale, spinach, mixed greens, butter lettuce, etc
1 ripe avocado
1 bunch asparagus, broccoli or brussel spouts would be nice too
Berries, 1-2c sliced fresh berries of your taste
Veggies - Add more, change what I have shown, add red onion or cucumber, make it your own!
1/2c feta cheese, crumbled

Dressing:
1/2c Greek yogurt (I typically eat nonfat but for this I use 2% or whole milk greek yogurt)
zest and juice of one lemon
2Tbs honey
1Tbs apple cider vinegar
2tsp chia seeds
salt and pepper

Instructions:
Preheat oven to 350F. Toss fully dried chickpeas with a bit of oil, garlic powder, salt and pepper and place on a baking sheet lined with parchment paper.  Bake until browned and crisp, about 40 minutes stirring at about half way to be sure evenly cooked.

While chickpeas roast, make the dressing by whisking all ingredients together in a small bowl or shake together in a mason jar.  Store in the refrigerator until ready to use.

Wash greens well, place in the bottom of a big salad bowl, chop the other ingredients.  Top greens with quinoa, vegetables, berries, feta and cooled chickpeas.  Drizzle dressing over the top and place the extra on the table for individual serving.

Vegetarian Meatballs

I have finally found, in my opinion, a perfect vegetarian replacement for meatballs.  These hold together well and stand up to being tossed in spaghetti sauce.  My children love them and I always make extra for lunches.  This recipe yields about 25 veggie balls.  You can cut the recipe in half however, because it is a bit labor intensive, I suggest making the full recipe and freezing extras for later.

We top ours with pesto sauce or use in spaghetti and "meatballs", and I have put them in a "meatball" sub.  All have been delicious!

The recipe originates from The Meatball Shop in Manhattan!

Ingredients:
2 cups lentils (I prefer a combination of french green and brown)
olive oil
1 large onion, chopped
2 medium carrots, chopped
2 celery stalks, chopped
1 clove garlic, minced
1 tsp thyme (or 1 Tbs fresh thyme)
2 tsp salt
3 Tbs tomato paste
8 oz mushrooms (cremini or button) wiped clean and finely chopped
3 large eggs
1/2c parmesan
1/2c bread crumbs
1/2c parsley
1/4c walnuts

Instructions:
Cook lentils.  Place lentils in a sauce pan filled with about 2 quarts of water.  Bring water to a boil and then reduce to a low simmer for about 25 minutes or until lentils are tender.  Drain and allow to cool.

In a medium sized pan,  place 3 Tbs of olive oil and saute onions, carrots, celery, garlic, thyme and salt over medium heat. Stir frequently.  After veggies start to brown, about 10 minutes, add tomato paste.  Stir constantly for about 2-3 minutes.  Add mushrooms and saute until well cooked and liquids are absorbed, about 10 minutes.  Remove from the heat and allow mixture to cool.  When cooled, add to lentils in a large mixing bowl.

In a small food processor, add parmesan, bread crumbs, parsley and walnuts.  Pulse just to combine and finely chop the walnuts.

Once cooled, add eggs and parmesan mixture to lentils and veggies.  Mix well and place in the refrigerator for about 20 minutes.  I make the mixture in the morning and form the meatballs at dinner time right before I cook them.

When ready to cook, preheat the oven to 400 degrees, oil the bottom of a 9x13 glass baking dish, and roll mixture into golf ball sized balls, be sure to firmly pack together.  Place in the dish and bake for about 30 minutes.

Green Goodness Wrap

Aloha! During the warm summer months, while our kiddos are on vacation and we are out and about all day, these wraps are a go to for our family.  The ingredients ensure we are getting in our balanced nutrients. Greens, protein and healthy fats all wrapped up in a portable, easy to pack, wrap. You can make them in advance and pop them in your lunch cooler for summer picnics on the go.  

I use Mung Beans in this recipe.  If you haven't tried them I suggest you do! They have great flavor and are packed with nutrients.   A filling source of protein, Mung Beans also are high in manganese, potassium, folate, copper, zinc and B vitamins. 

  *This recipe is adapted from one I found on 101cookbooks.com

Ingredients

Avocado Spread
1 ripe avocado
3 Tbs tahini
1 clove garlic
juice of 1 lemon
1/2 jalapeno, seeds removed
handful of cilantro
3 Tbs water
1/2 tsp salt

Wrap Filling
cooked Quinoa
cooked Mung Beans (can substitute lentils or other beans but I really recommend the mung bean)
1 bunch curly kale
hemp seeds
toasted pepitas (pumpkin seeds)

Spinach Wraps - Look at the ingredients on these.  Avoid saturated fats, palm oils and artificial colors and preservatives.

Instructions
Make ahead the quinoa and mung beans.  For Avocado Spread, place all ingredients in a food processor and blend until smooth. Wash, dry and chop kale into smaller pieces.  Massage about 3 Tablespoons of Avocado spread into kale.

Heat spinach wrap, wrapped in a damp paper towel, for 30 seconds in the microwave.   Place wrap on counter and spread a generous amount of avocado spread, top with 1/4 cup of quinoa, 1/4 cup of mung beans, large hand full of kale, sprinkle hemp seeds and pepitas and wrap it up.  Wrap in parchment paper and then foil to save for later and place in the refrigerator.

Chickpea & Eggplant Pastiche

This is a simple, midweek, vegetarian meal loved by both adults and children.  Using spices such as cinnamon, saffron, cumin and ginger root, enables the dish to achieve a delicious depth of flavor without simmering all day.   We enjoyed ours with a simple kale, avocado and fresh tomato salad, dressed with a lemon and shallot vinaigrette.   The salad provided a fantastic brightness and acidity we decided tasted best when mixed with the stew and eaten all together! 

INGREDIENTS:

2 Tbs Coconut Oil
2 medium onions (one chopped one diced into smaller pieces)
3 cloves garlic, minced
2 inches ginger root, minced
1 eggplant, diced
2 tsp cinnamon
11/2 tsp cumin
1/2 tsp paprika
1 tsp salt
2 Tbs tomato paste
2 Tbs water
1 can diced tomatoes
2-3 cups vegetable stock
large pinch, saffron threads, about 6
2 cups chickpeas (1 can, if using choose low sodium and rinse)
1/2 cup raisins
zest of 1 lemon

Additional items for serving: toasted slivered almonds
                                               whole wheat Naan
                                               greek yogurt
Salad:
juice of 1 lemon
1/8 c of olive oil
1/2 tsp salt
1 shallot, minced
2 ripe avocados, diced
1 hand full of fresh mint, chopped
1 hand full of fresh parsley, chopped
2 cups fresh organic kale, torn into bite sized pieces
1 fresh tomato

INSTRUCTIONS:

Heat oil over medium heat, add onions and saute until softened, about 5 minutes.  Add garlic and ginger and stir for 1 minute or until fragrant.  Add eggplant, spices, tomato paste and water, heat for about 5 minutes stirring frequently.  Add tomatoes, 2 cups of stock, and saffron.  Stir until it boils then lower the heat, cover and let simmer for about 20 minutes. Add chickpeas, raisins and a bit more stock if needed.  Let simmer about 10 minutes.  Stir in zest right before serving.

For the salad: mix the lemon juice, olive oil, shallot and salt and let sit for a few minutes.  Then massage into kale leaves.  Mix in avocado, mint, parsley and tomato.

Top with almonds and yogurt and a side of warmed Naan bread. Serve salad alongside the Pastiche, mixing a bit of salad into each bite!

Miso-Honey Salmon Noodle Bowl

Noodle/Rice bowls are so versatile.  This marinade would work on any protein and the vegetables can and should be any that are fresh, local and appealing to you on the day you make this! Do not skip the avocado, it provided a fresh and creamy addition to the crunchy greens and savory salmon.  I chose Buckwheat noodles in an effort to vary my grain consumption.  Buckwheat is a great choice for fiber, sustained energy (low glycemic index) and if the ingredients are 100% Buckwheat, these noodles can be part of a gluten free diet.

1 to 1.25 lbs Salmon ( I like fresh, wild caught or friend caught ;) serves my family of 4.
Vegetables - be creative, choose what you love and perhaps add a bit of something new.  Keep in mind that greens cook down greatly.
1 whole avocado
Toasted sesame seeds
Spring onions
2 bunches Soba (buckwheat) noodles

Marinade -
1 Tbs miso paste
1-2 Tbs coconut aminos (or soy sauce or tamari)
1 Tbs Honey
1 Tbs white wine (or vegetable broth)

Dressing -
zest and juice of half an orange
zest and juice of half a lemon
1 Tbs coconut aminos
1 Tbs balsamic vinegar
1 tsp honey

Combine all ingredients for marinade and marinate your salmon for about 10 mins.  While marinating, preheat your grill or oven.

Zest the orange and lemon and set zest aside, juice the fruit and add to a small saucepan.  Add honey and gently boil for 1 minute.  Add coconut aminos and vinegar and cook for about another minute until slightly thickened.  Remove from the heat and stir in zest.  Allow to cool.

Grill salmon until cooked through.  Cook noodles according to package directions, drain.

Stirfry/saute vegetables in coconut oil and salt and pepper, add a dash of the coconut aminos if desired.  Be sure to keep the crunchiness of the produce.  Do not overcook! Yuck!

Dredge noodles lightly in dressing and add to plate.  Top with salmon, veggies and sliced avocado. Sprinkle with sesame seeds and thinly sliced green onions and pour remaining dressing evenly over bowls.

Enjoy!