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Tuesday, March 26, 2013

No Bake Chocolate Macroons

Ingredients:
  • 1 banana, mashed
  • 1/4 cup coconut oil, melted
  • 1/4 cup pure maple syrup (or honey, rice syrup)
  • 1/2  tsp vanilla
  • 6 Tbsp cocoa powder, sifted
  • 1.5 cups unsweetened shredded coconut
  • 1 Tbsp chia seeds (optional)
Directions:

1. In a medium mixing bowl, mash the banana until most of the clumps are gone. Stir in the melted coconut oil, maple syrup, and vanilla.


2. Sift in the cocoa powder and stir until combined. Now stir in the coconut and optional chia seeds.

3. Line a baking sheet with parchment paper or a non-stick mat. Using a spoon or retractable ice cream scooper, scoop rounds onto the sheet. Place sheet in the freezer for around 20 minutes, or until macaroons are firm. Store in the freezer until ready to enjoy. They will soften at room temperature.

Makes about 12 cookies

Nutrients per cookie:
Calories: 137
Protein: 1.3 g
Fat: 9 g
Carbohydrates: 15 g
Fiber: 3 g
Sodium: 35 mg
Potassium: 140 mg
Phosphorus: 5 mg

recipe source: http://ohsheglows.com/2013/03/18/no-bake-chocolate-macaroons-2/

banana bread biscuits


Ingredients:
  • 1 mashed banana
  • 2 Tbsp vegan butter
  • 1/2 cup plus 2 Tbsp oat flour
  • 1/2 tsp baking powder
  • 2 Tbsp coconut sugar
Directions:
Mix dry ingredients in one bowl (flour, baking powder, sugar) and wet ingredients in another bowl (banana, vegan butter).


Combine until just incorporated (don’t overwork the dough).

Divide into three portions and drop onto a baking sheet that’s either greased or lined with parchment paper.

Bake for 18-20 minutes at 375 degrees F.

Makes 3 biscuits

Nutrients per biscuit:
Calories: 241
Protein: 4 g
Fat: 9 g
Carbohydrate: 37 g
Fiber: 3 g
Sodium: 151 mg
Potassium: 281 mg
Phosphorus: 150 mg

Recipe Source: http://www.hungryhungryhippie.com/banana-bread-biscuits/

Chewy Granola

Ingredients:
  • 1/2 cup rolled oats
  • 1/2 cup creamy buckwheat cereal
  • 1/4 cup ground flax seeds
  • 1/2 cup shredded unsweetened coconut
  • 1/2 cup dried blueberries
  • 1/3 cup slivered almonds
  • 1/3 cup brown rice syrup (maple syrup, agave, honey would also work)
  • 1/3 cup coconut oil, melted
  • 1/2 tsp cinnamon
Directions:

Pre-heat oven to 225 degrees F. Mix everything together in a large bowl. Spread onto a baking sheet that has been lined with parchment or foil, or sprayed with non-stick spray. Bake for 60 minutes.

Makes about 12 servings

Nutrients Per Serving:
Calories: 241
Protein: 3.8 g
Fat: 17 g
Carbohydrates: 21 g
Fiber: 4g
Sodium: 33 mg
Potassium: 218 mg
Phosphorus: 116 mg

Recipe Source: http://www.hungryhungryhippie.com/granola-thats-chewy/

Tuesday, March 19, 2013

Basic Seitan

Dry Ingredients:

  • 3/4 cup vital wheat gluten
  • 1/4 cup Garbanzo bean flour
  • 1/4 tsp sage, thyme, cumin, garlic, or onion powder
Wet Ingredients:
  • 1/2 cup water
  • 2 Tbsp Braggs liquid aminos or water
  • 2 Tbsp vegetable oil
you will need a large saucepan or small soup pot + water or vegetable broth for boiling

Instructions:

Mix all the dry ingredients in one bowl and all the wet ingredients in another. Combine them into a dough. Form the dough into small patties or strips. Keep in mind that the dough will expand to about double in size. 

Boil the water (enough to cover the patties). Flour the dough shapes with all-purpose flour. Place them in the boiling water and boil on medium-low until they expand and float to the top. When they are done you now have the equivalent of small steaks or steak strips. At this point bake, sauté, fry, or grill the seitan. Or add to a dish of your choice, soup, stew, or a casserole. 

Makes about 4 servings

Nutrients per serving:
Calories: 187
Carbs: 7 g
Protein: 22 g
Fat: 8 g
Fiber: 0.7 g
Sodium: 11 mg
Potassium: 76 mg
Phosphorus: 90 mg

Carrot Cashew Spread

Ingredients:
  • 3 carrots, chopped
  • 1 cup raw cashew pieces, divided
  • 15 dried apricots, quartered (about 1/2 cup)

Directions

Put carrots in a small pot and cover with 2 inches of water. Bring to a boil, reduce heat to medium low, cover and simmer until tender, about 10 minutes. Add 3/4 cup of cashews and apricots, cover and continue to simmer until carrots are very soft, 5 to 7 minutes more; reserve 1/2 cup of the cooking water, and then drain well. Transfer carrot mixture and reserved water to a food processor and puree until smooth. Chill for at least one hour, and garnish with the rest of the cashew pieces.
Serves 8

Nutrients Per Serving:
Calories: 119
Fat: 8 g
Protein: 3 g
Carbohydrate: 11 g
Fiber: 1 g
Sodium: 5 g
Potassium: 165 mg
Phosphorus: 90 mg