Cuisine: Plant Based

Coconut Chocolate Pudding with Pomegranate Seeds

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 Coconut Chocolate Pudding with Pomegranate Seeds
Pomegranate seeds are a rich source of a type of polyphenol known as ellagitannin, which studies show increase the specific gut bacteria Akkermansia muciniphila. Akker who? If you haven’t heard about these little guys that live in your gut (if you are lucky - we don’t all host them) its a species that is associated with lower rates of obesity, improved glucose metabolism and lower inflammation in the body. There is no better time of year to incorporate these gems into your diet than now, when they are in season and add such a festive finish to the table. Try them on this rich and decadent dairy free pudding- delicious is an understatement.
Course Dessert
Cuisine Plant Based
Keyword dairy free, health snacks for kids, sugar free snacks
Prep Time 10 minutes
Servings
people
Ingredients
Course Dessert
Cuisine Plant Based
Keyword dairy free, health snacks for kids, sugar free snacks
Prep Time 10 minutes
Servings
people
Ingredients
Instructions
  1. Open chilled coconut milk can & scoop out thick cream into a large mixing bowl.
  2. Whip coconut cream on high speed with an electric hand mixer until soft peaks form.
  3. Add cocoa powder, vanilla extract and maple syrup and continue whipping until ingredients are well combined.
  4. Top with 1 Tbsp pomegranate seeds. Serve immediately or store in the fridge in a sealed container to be used within 2-3 days.

20 Minute Pumpkin Parsnip Soup


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20 Minute Pumpkin Parsnip Soup

Testing out new soups for the holidays and concocted a recipe worth sharing! Parsnip and pumpkin is not a typical combination when you think of soup, but they make a surprisingly delicious combo! Parsnip is one of those root vegetables that is often bypassed in the produce aisle, but with its high fiber, potassium and vitamin C levels deserves a place on your plate. Try it out and see for yourself. Warms you up from the inside out.

Oh and I must add, preparing certain vegetables (pumpkin squash and sweet potatoes especially) are made so simple with an instant pot. Not only do they cook more quickly, but the steam pressure cooking method does not require the addition of added oils, which can cause oxidation at high temperatures (inflammatory to the body) and also add extra calories to a dish (for those trying to cut extra calories this cooking technique is a win).

I bought my instant pot during the height of the pandemic and probably use it at least 3-5 times per week. For anyone who is on the fence about this investment, I am a big fan of the time and calorie saving benefits of this device! Plus it is super versatile - with its 7-IN-1 functionality, it not only acts as a pressure cooker, but also a slow cooker, rice cooker, yogurt maker, steamer, sauté pan and food warmer.

See notes below to prepare this recipe without an instant pot.

The other must have tool for all the soup lovers out there is an immersion blender. Saves you the step of having to transfer the soup into a blender to puree by allowing you to blend it up right in the pot. Works great for smoothies and also sauces too!

Course Sides
Cuisine Plant Based
Keyword instant pot recipes, slow cooker

Prep Time 5 min
Cook Time 15 min

Servings


Ingredients

Course Sides
Cuisine Plant Based
Keyword instant pot recipes, slow cooker

Prep Time 5 min
Cook Time 15 min

Servings


Ingredients


Instructions
  1. To Make:

    Cut pumpkin in half, scoop out flesh and seeds and place on trivet with 1 cup water. Cook in instant pot* for 10 minutes on high pressure. Allow to cool and scoop out flesh. Return to instant pot and to it add remaining ingredients. Cook on high for 8 minutes. Use an immersion blender to puree soup and serve with pumpkin seeds.


Recipe Notes

* If you do not have an Instant pot, this recipe could be made by baking the pumpkin in the oven (20-30 minutes at 350 degrees F.) and then following the remaining recipe instructions by cooking in a soup pot on the stove.

 

 

Healthier Nutty Apple Crisp

There is nothing quite like using seasonal produce at its peak nutritional and flavor density, and for Fall that definitely includes apples. By now you likely have your favorite apple crisp recipe ear marked and turn to it as a go to when you have extra apples laying around. Not in the mood for the rich, high calorie, butter and sugar based classic recipe? I have you covered with this healthier nutty apple crisp recipe that is big on flavor, but lower in sugar.

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 Nutty Apple Crisp
This healthier version of Apple Crisp is made without gluten or dairy, so it is perfect for anyone who may have a gluten intolerance or gluten allergy, has celiac disease, dairy free due to a milk protein allergy, lactose intolerant, or is living a vegan lifestyle. No skimping on flavor or taste. I love how by simply adding a pear to the typical all apple variety it adds more sweetness and texture, and varied prebiotic fiber for your digestive health. And with the addition of flax and walnuts, you get some crunch, plus the added fiber and omega 3 is a bonus!
Course Dessert
Cuisine Plant Based
Keyword health snacks for kids
Prep Time 20 minutes
Cook Time 45 minutes
Servings
people
Ingredients
Course Dessert
Cuisine Plant Based
Keyword health snacks for kids
Prep Time 20 minutes
Cook Time 45 minutes
Servings
people
Ingredients
Instructions
  1. Preheat oven to 350 degrees F. Grease a 8x8 baking pan with coconut oil cooking spray. Set aside.
  2. Toast the oats: Place oats on a baking sheet and toast for 10 minutes until golden brown and fragrant.
  3. Make the topping: Combine the almond flour, oats, coconut sugar, cinnamon, salt, walnuts and flax in a large bowl. Add in the coconut oil and stir/combine until the mixture is crumbly.
  4. Make the filling: Mix apples, pear, maple syrup, cinnamon and vanilla in a large bowl and toss to combine.
  5. Place the apple mixture in prepared pan and sprinkle evenly with topping. Bake for 45 minutes, or until topping is golden brown and filling is bubbling. Remove from oven and cool 10 minutes on wire rack. Makes 8 servings.
  6. Optional: serve with whipped coconut cream or extra sliced apples.

Vanilla Almond Milk


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Vanilla Almond Milk

What could be better than a fresh batch of vanilla almond milk just waiting to transform into a morning latte? With a little patience and planning this clean delicious drink (free from potential gut disrupting additives and thickeners) can be part of your routine. A cup of almonds makes enough milk for 4 lattes.

Cuisine Plant Based
Keyword dairy free

Servings
servings


Ingredients

Cuisine Plant Based
Keyword dairy free

Servings
servings


Ingredients


Instructions
  1. Rinse almonds. Soak overnight in water ; rinse again. Add to high speed blender with water, vanilla and salt and blend until fully pureed. Strain using nut milk bag or cheesecloth. Refrigerate and enjoy for up to 4 days.

Brussel Sprouts with Pomegranate and Pine Nuts

The colors alone in this holiday-worthy side dish are enough to draw you to want to try it, but the flavor combination is also delicious and unique. When shredded and roasted in the oven, brussel sprouts develop a nice caramelized texture, which pairs well with the soft sweet flavor of the pine nuts. Throw in the juicy vitamin C rich seed jewels from the pomegranate and now we are talking about an anti oxidant rich flavor explosion!

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 Brussel Sprouts with Pomegranate and Pine Nuts
Course Sides
Cuisine Plant Based
Keyword dairy free
Prep Time 10 minutes
Cook Time 20 minutes
Servings
people
Ingredients
Course Sides
Cuisine Plant Based
Keyword dairy free
Prep Time 10 minutes
Cook Time 20 minutes
Servings
people
Ingredients
Instructions
  1. Preheat oven to 375. Wash, trim, and cut Brussel sprouts into thin slices.
  2. Toss with olive oil and salt flakes and roast on baking sheet for 20 minutes, turning vegetables halfway through cooking time. Add pine nuts after 10 minutes.
  3. Once cooked and edges looked caramelized, remove from oven and add in pomegranate seeds. Drizzle with balsamic glaze.
Recipe Notes