Carrot Cake Cupcakes

Ingredients:

• 1 1/2 cups blanched almond flour
• 1/2 tsp celtic sea salt
• 1/2 tsp baking soda
• 1/2 Tbsp ground cinnamon
• 3 eggs
• 2 Tbsp grapeseed oil or palm shortening (can also substitute another kind of fat)
• 1/4 cup agave nectar or honey (or other sweetener)
• 1 1/2 cups carrots, grated
• 1/2 cup pecans, chopped

Directions:

1. In a large bowl, combine almond flour, salt, baking soda, and cinnamon.

2. In a separate bowl, mix together eggs, oil, and agave.

3. Stir carrots and pecans into wet ingredients.

4. Stir wet ingredients into dry.

5. Scoop a heaping 1/4 cup batter into a paper lined muffin pan.

6. Bake at 325 F for 18-22 min.

7. Cool to room temperature and spread with frosting if desired.

Makes about 10 cupcakes

Nutrients Per Cupcake (without frosting)

Calories: 151

Protein: 5.4 g

Fat: 12 g

Carbohydrate: 5.6 g

Fiber: 2.4 g

Sodium: 192 mg

Potassium:72 mg

Cream Cheese Frosting:

Ingredients:

• 4 ounces cream cheese, softened to room temperature
• 3 Tbsp honey
• 3 Tbsp heavy cream

Directions:

1. combine cream cheese and honey in a medium bowl until well blended. 

2. Whip in heavy cream until frosting is nice and thick.

3. Spread over cupcakes. 

recipe source: http://elanaspantry.com/carrot-cake-cupcakes/

Lentil Soup

Ingredients

• 2 cloves garlic, minced
• 1 medium onion, chopped
• 2 large carrots, sliced or chopped
• 2 stalks celery, chopped
• 1 1/2 cups red and/or green lentils, well rinsed
• 2 quarts water or broth
• Pinch of thyme or any herbs of your choice
• salt to taste

Directions:


Combine first 6 ingredients and bring to a boil. Add seasonings. Reduce heat to medium-low and simmer, partially covered, until lentils are soft. Green lentils need about 45 minutes to 1 hour, while red lentils only need 20-30 minutes. Puree half of the soup in a blender if you prefer a creamy soup.


Makes about 4 servings
Nutrients per serving:
Calories: 286
Protein: 19 g
Fat: 1 g
Carbohydrate: 51 g
Fiber: 24 g
Sodium: 51 mg
Potassium: 915 mg
Phosphorus: 354 mg

Lentil and Almond Burgers

Ingredients:

• 6 cup water
• 1 cup brown lentil or green French lentil
• 2 Tbsp extra-virgin olive oil, divided
• ¾ cup finely chopped carrots
• 2 finely chopped medium shallot
• 1 finely chopped celery
• ¼ cup sliced almond
• 1 tsp chopped fresh thyme
• ½ tsp salt
• ¼ tsp freshly ground pepper
• 1 large egg yolk, beaten
• 1 Tbsp lemon juice

Directions


1.Bring water to a boil in a large saucepan. Stir in lentils, reduce heat to medium-low and simmer until very tender and beginning to break down, about 25 minutes for brown lentils or 30 minutes for green lentils. Drain in a fine-mesh sieve.

2.Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add carrot, shallots and celery and cook, stirring, until softened, about 3 minutes. Add almonds, thyme, salt and pepper; continue cooking until the almonds are lightly browned, about 2 minutes. Transfer the mixture to a food processor; add 1 cup of the cooked lentils. Pulse several times, scraping down the sides once or twice, until the mixture is coarsely ground. Transfer to a large bowl; stir in the remaining lentils. Let cool for 10 minutes. Mix in egg yolk and lemon juice. Cover and refrigerate for 1 hour.

3.Form the lentil mixture into 5 patties. Heat the remaining 1 tablespoon oil in a large nonstick skillet, preferably cast-iron, over medium-high heat. Add the patties and cook for 3 to 4 minutes. Turn gently and continue to cook until lightly browned and heated through, 3 to 4 minutes more. Serve immediately.

Makes about 5 Burgers
Nutriton Facts Per Patty
Calories: 228
Fat: 10 g
Protein: 10 g
Carbohydrates: 13 g
Fiber: 7 g
Sodium: 268 mg
Potassium: 306 mg

Recipe Source: http://www.kitchendaily.com/recipe/lentil-almond-burgers

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

Raw Zucchini, Carrot, and Cashew Salad Rolls

Makes about 4 servings

Ingredients:

Salad Filling

• 3 medium zucchini, shaved thinly lengthways
• ½ carrot, julienned or grated
• ½  red capsicum, julienned or finely sliced
• 1  cucumber, julienned or finely sliced
• ¼ cup  coriander leaves
• ¼ cup mint leaves, roughly chopped

Cashew Sour Cream

• 1 cup raw cashews, soaked a few hours or overnight
• ¼ teaspoon sea salt
• ½ tablespoon lemon juice (or cider vinegar)
• ¼-½ cup filtered water

Guacamole

• 1 ripe Avocado
• 2 tablespoons red onion, finely diced
• ½ lime, juiced
• Dash of Tabasco, to taste
• Salt, to taste

Directions

Salad filling:

In a large bowl, gently toss the salad to combine.

* can add rocket leaves to the salad for a peppery bite.

Cashew Sour Cream

drain the cashews, place nuts in a food processor add remaining ingredients then puree until smooth. Refrigerate until needed.

To Assemble…To make one roll… on a clean bench or chopping board lay approx. 8 zucchini strips lengthways and close together, spread a spoon of each sour cream, guacamole and top with a small handful of salad and roll up tightly. Repeat with remaining ingredients. Cut in half and eat straight away!

Nutrition Facts Per Serving (With 1 Tbsp of Cashew Sour Cream and 1 Tbsp of Guacomole)

Calories: 140

Protein: 5 g

Carbohydrate: 16 g

Fat: 8 g

Fiber: 5 g

Sodium: 55 mg
Potassium: NA
Phosphorous:  NA

Recipe from: http://www.organicempire.com.au/recipes/117/

Moroccan Carrot Salad

Ingredients

• carrots, sliced into rounds
• 3 Tbsp lemon juice
• 2 Tbsp olive oil
• 2 cloves garlic
• 1/2 tsp cumin
• 1/2 tsp paprika
• salt and pepper to taste

Preparation

1. Bring water, with salt, to boil. 

2. Add the carrot rounds to the pot. Boil for 8 minutes.

3. Drain. Rinse under cold water. 

4. In a small bowl, mix lemon juice, olive oil, garlic, cumin, and paprika.

5. Pour dressing over carrots and mix well. 

6. Season with salt and pepper. 

 Variation

Add 1/4 cup fresh chopped cilantro leaves.

Nutrients (for entire recipe)
Calories: 276
Protein: 1.1 g
Carbohydrates: 9.4 g
Fat: 27.5 g
Fiber: 1.5 g
Sodium: 20 mg
Potassium: 202 mg
Phosphorus: 29 mg

Vegetarian Shepherd's Pie

4 servings, about 2 cups each

Active Time: 45 minutes
Total Time: 45 minutes

Ingredients
• 1 pound Yukon Gold or white potatoes, peeled and cut into 1-inch chunks
• 1/2 cup buttermilk
• 1 tablespoon butter
• 3/4 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 1 tablespoon extra-virgin olive oil
• 1 large onion, finely diced
• 1/2 cup finely diced carrot
• 1 tablespoon water
• 3/4 cup frozen corn kernels, thawed
• 1 teaspoon chopped fresh thyme or 1/2 teaspoon dried
• 3 tablespoons all-purpose flour
• 1 14-ounce can vegetable broth
• 1 1/2 cups cooked or canned (rinsed) lentils (see Tip)

Preparation
1. Place potatoes in a large saucepan and cover with 2 inches of water. Bring to a simmer over medium-high heat. Reduce heat to medium, partially cover and cook until tender, 10 to 15 minutes. Drain and return the potatoes to the pot. Add buttermilk, butter and 1/4 teaspoon each salt and pepper. Mash with a potato masher until mostly smooth.
2. While the potatoes are cooking, position rack in upper third of oven; preheat broiler. Coat four 10- to 12-ounce broiler-safe ramekins (or an 8-inch-square broiler-safe baking dish) with cooking spray. Place ramekins on a broiler-safe baking sheet.
3. Heat oil in a large skillet over medium-high heat. Add onion, carrot and water. Cover and cook, stirring occasionally, until softened, 3 to 5 minutes. Stir in corn, thyme and the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper; cook, stirring occasionally, for 2 minutes. Sprinkle with flour and stir to coat. Stir in broth. Bring to a simmer; cook, stirring, for 1 minute. Stir in lentils and cook, stirring constantly, for 2 minutes.
4. Divide the hot lentil mixture among the prepared ramekins (or spread in the baking dish). Top with the mashed potatoes. Broil, rotating halfway through, until the potato is lightly browned in spots, 6 to 10 minutes.
Tips & Notes
• Make Ahead Tip: Prepare the filling (Step 3), cover and refrigerate for up to 1 day.
• Tip: To cook lentils, place in a saucepan, cover with at least 1 inch of water, bring to a simmer and cook until just tender, 15 to 30 minutes, depending on the type of lentil. Drain and rinse with cold water. 1 cup dry lentils = about 2 1/2 cups cooked. Or use canned lentils: 15-ounce can = 1 1/2 cups. Rinse canned lentils before cooking with them to reduce the sodium by about 35%.

Nutrition
Per serving:
calories: 326
protein: 12 g
carbohydrates: 55 g
fat: 8 g
fiber: 10 g
sodium: 679 mg
potassium: 842 mg
phosphorus: 278 mg

CARROT BREAD

1 cup raw carrots, shredded
3/4 cup maple syrup, sugar or rice syrup
1/2 cup allowable oil (sunflower is good)
1 1/2 cup oat flour (other allowable flour can be used)
2 tsp baking powder or bakers ammonia (if corn sensitive)
1 tsp nutmeg (optional)
1/2 cup dried fruit
1/4 cup chopped nuts (optional)

Preheat oven to 350 degrees
Green the bottom of a 9 x 5 inch or 8 x 4 inch loaf pan

In large bowl, combine the carrots, sweetener and oil. Stir for 1 minute.
In a smaller bowl, add the dry ingredients and blend. Add to carrot mixture and stir until just combined. Mix in the raisins and nuts and pour into the loaf pan. Bake for 1 hour or until a tester inserted in the center comes out clean. Remove from the pan and cool completely.

Servings per recipe: 12

Estimated Nutrients per serving(with nuts)
Calories: 234
Protein: 1 g
Carbohydrate: 26 g
Fat: 15 g
Fiber: 1 g
Sodium: 13 mg
Potassium: 172 mg
Phosphorus: 38 mg