Tuesday, March 25, 2014

Baked Oatmeal

Directions are basically the same or similar for each variation...  Please see the instructions under "spiced pumpkin" version.

Spiced Pumpkin Coconut (for 4 ramekins)

3/4 cup canned pumpkin
1 tsp baking powder
1/2 tsp cinnamon
Dash of allspice
Dash of salt
2 tsp coconut cream
1 tsp vanilla extract 
2 egg whites
2 cups rolled oats
1 tbsp + 1 tsp coconut flakes (optional; divided among servings)
1/4 cup chopped walnuts (optional: can be mixed in or on top

Preheat oven to 375. 
Bake 20 min. 

These actually hold together well enough to pop out of the ramekins like little muffins. You could serve them with a little pat of butter (vegan for me), or a drizzle of maple syrup. 


1 tbsp coconut flakes, unsweetened 
1/2 tsp Truvia
1/2 cup rolled oats
1/4 cup pear or apple sauce
1 egg white
1/4 tsp baking powder
2 tbsp blueberry flavored craisins (or 1/4 cup blueberries)
Coconut oil (for greasing baking dish)
Optional Topping:
1 tbsp Maple syrup + 1 tbsp cashew butter + 1 tbsp soy milk

For the Original recipe, (and more variations) Go here!

Friday, March 7, 2014

Figgy Walnut Bars

Though these are quite similar to Larabars, the orange extract used in them makes them delightfully different from any of the available Larabar flavors. I made these based on a recipe from Whole Foods.
Dates and figs are naturally very sweet, so they are great for us folks with the occasional sweet tooth, but, as fruits, they are also healthy for you! (Certainly more nutritious than plain ol' table sugar! Blech).

10 oz medjool dates, pitted
10 oz Turkish figs (hard stem part removed)
1 cup walnuts
1/4 tsp orange extract
1 tsp vanilla extract
1 tsp cinnamon

In a food processor, combine all the ingredients. Process until you get a small crumb.

Remove half of the mixture. Set aside. 
Process the rest until it looks close to a paste, and sticks together easily. 
Now. Press it into a baking pan lined with wax paper. 
Once it's all smooshed evenly, cover it with plastic, and set in in the fridge to firm up, about 2 hours. Lift out with wax paper, and cut into bars. Wrap individually or separate with sheets of wax paper for storage. Keep refrigerated so they keep their shape. 

I'm sure there are many fruit/nut combos we all could come up with for these bars... So I look forward to using my own creativity and hopefully hearing from you about what you did too! 

Thursday, March 6, 2014

Cauliflower and Broccoli in Cashew Cream Red Curry Sauce

Spicy warning! (about as spicy as "medium" salsa)

This recipe is more of a side dish, but could be made into a main dish by adding a protein, like meat or beans (there are a few suggestions at the end of the recipe). 
If you would like to make this a main dish, you will probably want to double the sauce recipe, so there will be enough to cover everything well.

About 4 servings


  • 3 cups cauliflower florets
  • 3 cups broccoli florets

Curry-cream sauce:

*Red curry sauce (For the original recipe, go to Thai Food)
  • 1/4 cup white onion, chopped
  • 3 Tbsp. prepared lemongrass 
  • 1/2 to 1 tsp. cayenne pepper
  • 4 cloves garlic
  • 1 thumb-size piece ginger, sliced
  • 2 Tbsp. tomato ketchup
  • 1 tsp. ground cumin
  • 3/4 tsp. ground coriander
  • 1/4 tsp. ground black pepper 
  • 2 tbsp tamari (or soy sauce, however, original recipe called for fish sauce)
  • 1 tsp. sugar
  • 1 tsp coconut liquid aminos (or use more soy sauce)
  • 1-1/2 to 2 Tbsp. chili powder (use less if you don't like it too spicy)
  • 3 Tbsp. thick coconut milk, or just enough to keep the blades turning (reserve remaining for cooking the curry)
  • 2 Tbsp. lime juice
  • 1/4 tsp. cinnamon

First, prepare red curry sauce. Chop, peel, grate, etc. ingredients as listed and add to a food processor. Process until smooth.

In a small bowl, mix together the equal amounts listed of prepared curry sauce and cashew cream. Set aside. 
Note: this ratio of sauce to nut cream can be adjusted to taste If you want it more spicy, add more curry sauce, if not, add more nut cream. Also, if the sauce is too thick, you can thin it out, adding a few tablespoons of coconut, soy, or almond milk at a time, until you reach the desired consistency.

Steam vegetables until tender.

Add the vegetables to a skillet, and toss with the prepared curry cream sauce, making sure everything is coated well. Heat over medium-high heat, stirring frequently, until the mixture is heated through. Serve hot, and enjoy!

Main dish add-in variations:

  • Cooked and cubed chicken breast
  • 1 can (15 oz) rinsed, drained chickpeas

Easy Mushroom-Tomato Pasta Sauce

A super easy, tasty, accompaniment to your favorite pasta! 

Fresh whole wheat pappardelle with sauce

1 large onion, diced (about 1-1/2 cups)
1-1/2 cups sliced mushrooms
1-1/2 cup diced plum tomatoes (remove pulp and seeds)
2 tbsp olive oil
Black pepper

Optional: 1/3 cup grated Parmesan cheese

If you are starting with whole mushrooms, very quickly rinse them under cold water to remove dirt (don't soak, because mushrooms easily absorb water and then you are left with yucky soggy mushrooms!); afterwards, gently dry them on a clean towel, and spread out to let dry further.

Heat oil in large non-reactive skillet (stainless steel preferably; don't use aluminum as the acids in the tomato can discolor and give an off flavor to the sauce ). 
Add mushrooms, and add a dash of salt. Stir to coat, and sauté over medium-high heat for about 4-5 min. Stir in onions, sprinkle another dash of salt in, and cook another 5 or so until onions are translucent. Add in tomatoes, add a sprinkle of salt and pepper, and cook about 4 min. Season to taste with salt and pepper to finish the sauce.  

If you are ok with cheese, you can stir in about 1/3 cup grated Parmesan at this point. 

Toss the sauce with cooked pasta and fresh parsley (you can reserve some to around on top or mix it all in). Now, dig in!

Italian Turkey Meatloaf

1-1/2 pounds 93/7 lean ground turkey
1 egg 
1/2 cup coarse ground rolled oats (or steel cut oats)
1/4 cup sweet vermouth
2 tbsp olive oil
4 oz basil pesto (dairy free)
4 large cloves garlic, minced
1/2 cup sun dried tomatoes, chopped
1-1/4 cups tomato sauce (could use canned crushed tomatoes, with 1/2 cup liquid reserved)
1/4 cup tomato paste
Small handful of Fresh, chopped parsley
1/2 tsp fresh ground black peppercorns
1 tsp onion powder
1 cup diced onion
2 tsp oregano
2 tsp basil
1 tsp Salt

Preheat oven to 375°F. 

Heat oil in skillet. Sauté onions for several minutes: add vermouth. Sprinkle a little salt. Cook several min. Until onions are tender and liquid is mostly cooked out. Add garlic and cook for another couple minutes.

In a medium bowl, combine ground meat, egg, oats, cooked onion mixture, pesto, half of chopped parsley, sun dried tomatoes.

In small bowl, mix together tomato sauce, paste, herbs & spices. Add 3/4 cup of sauce to meat and mix well. 

Baking options:

1) lightly form meat into a long loaf about 8 inches by 3 inches, on an ovenproof casserole dish, or 2" deep baking pan. 


2) lightly press into a 8x4" baking loaf pan. 

Pour remaining sauce over top. 

Cheese variation: Mix in shredded Parmesan or small cubes of mozzarella, and sprinkle cheese on top before baking. 

Bake 60 minutes; meat loaf will have shrunk some from the sides of the baking dish, with an internal temperature (use instant thermometer inserted into middle) should be 150 degrees F.