Posts Tagged vegan

Ricki Heller’s ‘Good Morning!’ Breakfast eBook

    Several months ago when Ricki requested volunteers to test recipes for her breakfast ebook we jumped at the chance. Rita and I have been fans of Ricki’s nutrition philosophy and her delicious, nutritious recipes for quite a while. Even now, there is a double batch of her Warm Chickpea and Artichoke Salad  (we live in Texas where I serve it chilled with greens) in the refrigerator right now waiting to go to a potluck later today. The last time I brought this to a potluck I had to scrape the bowl to get a tiny amount to add to my lunch the next day!

Good Morning eBook

Good Morning eBook

Ricki Heller, PhD, RHN
Author of Sweet Freedom: Desserts You’ll Love without
Wheat, Eggs, Dairy or Refined Sugar
Twitter: @RickiHeller
–Honorable Mention, 2010 Cuisine Canada Culinary Awards
–one of only three cookbooks recommended on Ellen DeGeneres’ website!

For a full Table of Contents and photos of many of the recipes, see this post.

Every one of these recipes is:
low glycemic
refined sugar free
egg free
dairy free
gluten free

The recipes are all great for anyone following an anti-Candida diet (ACD); for vegans; those on a gluten free, refined sugar free, egg free or kosher diet; or Type II diabetics.

Gretchen (Mom) and Rita
PS – The Gluten Free Edge is moving to our own domain as soon as we sort out some of the technical tangles.


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Ricki Heller’s Recipe Books

    Can you imagine ‘tastes great’ and ‘healthy’ as describing the same recipe? Ricki Heller with her PhD in nutrition and love of good food manages to create recipes that do just that. Living in Toronto and backed by years of experience teaching, running a bakery, and veteran of  television demos, she uses her imagination to create new and innovative recipes to nourish the body and delight the spirit.

    As I began to follow Ricki’s blog ‘Diet, Dessert, and Dogs’ I drooled over the recipes, admired the photography, and enjoyed the saucy comments allegedly from said dogs, Elsie and Chaser. I decided ‘what the heck’ I’ll just sub in some gluten-free flours and see what happens. Somehow that first attempt was a winner and I began cooking more and more recipes from Ricki’s blog. Before long I was following along the trail that Ricki was blazing and gluten-free wasn’t so bland anymore. 

    Ricki’s first recipe book, Sweet Freedom, was published in 2009 and in April 2010 made it to Ellen DeGeneres ‘bookshelf’.  This recipe book is filled with wonderful healthy vegan dessert treats. Vegan? I never thought to go that way until I realized that when family and friends mentioned egg and/or dairy allergy that the vegan recipes automatically cover those conditions.

    When Ricki began designing gluten-free, vegan breakfast dishes for those battling Candida infections I knew that those were automatically good for folks dealing with diabetes. It has been pointed out to me that you cannot cover ALL dietary constraints with one recipe and I agree. However it is possible to share delicious food with people and cover many issues without treating them as a big deal.

     That is why when Ricki announced her new recipe ebook in development and put out a request for recipe testers I jumped right in there. ‘Blended Cereal with a Boost’ was pictured in The Gluten-Free Edge on January 20th right after my Pork and Beans in Pumpkin Sauce recipe. ‘Blended Cereal with a Boost’ is the best hot cereal I have ever tasted!

     The latest test recipe was the multi-serving baked pancake pictured below. I loved it because this is real fuel that kept me going for hours and it was light and luscious. Ricki hopes to have her new eBook, Top of the Morning: ACD Recipes without Sugar, Gluten, Eggs or Dairy, published sometime in March so stay tuned!

Giant Upside-Down Apple Pancake

Giant Upside-Down Apple Pancake

Doesn’t that look delicious?

Gretchen (Mom)

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SO Cultured Coconut Milk

    Rita first became interested in the probiotic qualities of fermented foods during her studies in Virginia. And when Chef Alain Braux, Austin-based nutritherapist, spoke about how fermented foods can promote intestinal healing in people with damage from gluten intolerance I determined it was time to give them a try. For the past two months I have used some of the recommended products.

    We were on my first shopping trip to Natural Grocers when Rita introduced me to this tangy, creamy SO Cultured Coconut Milk product (also known as SO Coconut Milk Kefir). And how strong could it be after appreciating the very strong taste of fermented daikon radishes? So I came home with a bottle.

SO Cultured Coconut Milk Beverage

SO Cultured Coconut Milk Beverage

    Several bottles later, it reminds me of the cultured buttermilk that I used to mix with pineapple juice and no-cal sweetener to create a beverage that tastes like pineapple sherbet. And I plan to try that mixture again especially after discovering that this beverage is so very thick. In the meantime I mix it half & half with water, add a few drops of stevia and enjoy a tangy, refreshing drink that feels really good in the tummy. I am definitely hooked on this.

    Right now it makes a nice bedtime treat but come summertime I am already thinking of tall, frosty, fruity drinks.

Gretchen (Mom)

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Pumpkin Pudding Revisited and @TravelingRD

    Last year I wrote about our family tradition of Pumpkin Pudding as a childhood staple when Rita, Jorge, and Teresa were growing up. My children did not like carrots and would not eat other yellow veggies so I created this pumpkin pudding for them to get their vitamin A. It was made from canned pumpkin, evaporated milk, unflavored gelatin, sugar, cinnamon, and vanilla. It became quite popular with many family members.

    For years my younger brother, Jon, received his very own batch of Pumpkin Pudding at Thanksgiving. The recipe was published in The vonRosenberg Family of  Texas Cookbook as I mentioned last year in my Pumpkin Pudding post.  

    Teresa, our dietician, has shared the family recipe for Pumpkin Pudding many times. About 15 years ago she prepared it for pre-school children as a way of introducing pumpkin as a new food. Several years ago it was published as part of a gluten-free article that she wrote. Even now it is on the Dairy MAX website recipe section as Jack-o-lantern Pudding. More recently it has appeared in her guest post at Robinsbite, Kids Food Memories–The Proof is in the Pudding

     Teresa, Being ever mindful of her mission to promote good nutrition, especially in children, has substituted the cup of undiluted evaporated milk with low-fat milk; my taste buds prefer the richer mixture made with evaporated milk 😉

    Teresa’a  nutrition related blog is The Dairy Report.  And you can follow her on Twitter @TravelingRD.

    Even more recently I experimented with a new version inspired by Ricki’s various chia based puddings that she creates over at Diet, Dessert and Dogs. This one happened during a clear-out-the-refrigerator frenzy in preparation for Thanksgiving and it was yummy!

Pumpkin Chia Pudding
4 tablespoons whole (or ground) chia seed
1 cup canned (or fresh) pumpkin puree (about 1/2 can)
1 cup coconut milk
Cinnamon to taste
Stevia to taste

Whisk or beat ingredients together until smooth. Chill in the refrigerator until set. This is a great for breakfast or as a nourishing snack.

Gretchen (Mom)

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Pumpkin Muffins – Finally!!

    Gluten-free pumpkin bread is a recipe that I have been working on ever since gluten awareness because it is such a family favorite. The recipe has wandered down many culinary alleys (some of them dark) with various flours, binders, sweeteners and never quite making it. Finally there is this recipe. It is receiving favorable comments from people accustomed to these experiments and some who have tasted them and just enjoyed them as pumpkin muffins without qualification.
    What has been really interesting is that the beginning versions that followed the original recipe exactly, except for flour, have been totally unsatisfactory. It was only after the versions using vegan binders did the texture start to become more satisfactory. This is something for future experimentation.
    My only disclaimer at this point is due to the fact that while the recipe has been in development it has only been baked in silicon cupcake forms. That allows for tasting fresh and warm, tasting the day after baking, and finally tasting after freezing and barely re-warming in the microwave plus having sample sizes ready-to-eat. So I have not tried loaf pans yet and do not know what baking-without-gluten issues may lay there – fair warning!

1.5 tbsp ground chia seed
1 cup unsweetened applesauce
2/3 cup agave nectar
1 cup unsweetened pumpkin puree
½ cup + 1 tbsp melted coconut oil
1 tbsp vanilla

1/2 cup buckwheat flour
1/2 cups quinoa flour
1/2 cup coconut flour
1/2 cup tapioca flour
1 tsp xanthan
1/2 tsp fruit pectin
2 tsp baking powder
1 tsp baking soda
3/4 tsp cinnamon, nutmeg, allspice, cloves
½ tsp sea salt
2 tbsp water (optional)

Preheat the oven to 350 degrees. Prepare for 20-24 cupcake size muffins or perhaps 12 large muffins.

In a large bowl:
Combine the ground chia with the applesauce. Add the agave nectar and pumpkin puree and stir until combined. I have previously added some drops of stevia to make them sweeter but they are very well received without it. Set aside for about 30 minutes or so to allow the chia to absorb some moisture. Add coconut oil and vanilla just before combining with the dry ingredients as coconut oil has a tendency to congeal at room temperature.

In a medium bowl:
Sift the flours, xanthan, pectin, baking powder, baking soda, spices and sea salt. Add the wet mixture to the dry mixture and stir just until combined. If the batter is really stiff stir in one tablespoon of water at a time until the batter is a scoopable texture (dense and puffy).

Fill your prepared bake ware to the 2/3 level. Place in the oven and bake for 20-25 minutes. Test for doneness with a tester or with a very thin knife.

Allow the muffins to cool in pan on a wire rack. Turn out after 10 minutes so they don’t get sweaty. After they have cooled wrap individual servings and store in an air-tight container on the counter for 3 days or keep in the freezer.

These have a very cake-like texture and I have also frosted them with a cashew cream frosting and served them as cupcakes.

Gretchen (Mom)

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Sweet Potato Obsession

SOS Kitchen Challenge

SOS Kitchen Challenge

    The SOS Kitchen Challenge ingredient for November is sweet potatoes, another one of my favorites! SOS (i.e. Sweet or Savory) is hosted by the fabulous duo Ricki at Diet, Dessert, and Dogs  and Kim at Affairs of Living. Be sure to check out their SOS Kitchen Challenge sites for lots of yummy recipe submissions that are sure to inspire you. It is due to my obsession with this veggie that The Gluten-Free Edge has long had an entire recipe category labeled Sweet Potato.

    I was working on a sweet- potato-coconut-pecan biscuit recipe back in March about the time they went out of season here in Texas. They are still on the to-do-someday-list and Ricki’s Sweet Potato Biscuit post reminded me that I need to get back to that soon (like when they are still in season). 😉

    However, currently the Thanksgiving menu is on my mind along with other events so I am going really simple with something that I used to take along to the office with me back-in-the-day when I was employed as a data consultant.

    What do you do to stay healthy with very little time to spend on yourself? You take it down to the essential elements of food, sleep, and exercise. One of those food elements was the sweet potato, which became my best mid-morning snack. As long as that was tucked in my lunch bag waiting for break time I could easily bypass any confection that came along.

Sweet Potato Obsession
Sweet potatoes (mid-sized)
Vanilla extract (in a dropper bottle)
Almond extract (in a dropper bottle) optional
Cinnamon (in a salt shaker)
Truvia packets

    Wash the sweet potatoes thoroughly and trim if necessary. Dry them off and then stab with a sharp knife several times to create steam vents as they can explode otherwise (quite messy to clean up). Place them in your microwave and set the timer for five minutes initially.

Scrubbed, Trimmed, Ready to Cook

Scrubbed, Trimmed, Ready to Cook

    There is a learning curve here as sweet potatoes vary greatly in size, shape, and moisture content and microwaves vary greatly in power. So you must be prepared to keep that little sharp knife on standby to test them every so often until they are tender enough through-and-through to mash up with a fork.

    They are very hot and steamy when they first come out so allow them to cool while you do something else. Then split them down the middle and cross-hatch the insides leaving the skin intact as part of your eventual packaging. Sprinkle with the Truvia granules, cinnamon, and a few drops of vanilla. The vanilla adds the flavor illusion of marshmallows melting on top of a sweet potato casserole. Note: the dropper bottles save on spilling and cleanup – my eye-hand coordination was never reliable.

Baked, Split, Scored, Seasoned

Baked, Split, Scored, Seasoned

    Half of a good sized sweet potato may be enough for your snack or if they are small then pack up a whole one. I kept a saucer, mug, and metal spoon in a desk drawer so I could have a cup of coffee and snack that didn’t taste like it came out of a deli bag.

Finished, Wrapped (and one already gone)

Finished, Wrapped (and one already gone)

Gretchen (Mom)

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Zatter Dip, Spread, or Sauce for a Casserole

    It’s time for another SOS Challenge recipe hosted by Ricki at Diet, Dessert, and Dogs  and Kim at Affairs of Living.  This recipe is submitted to the SOS Kitchen Challenge for October. Sesame seeds are a fantastic choice for this month’s SOS Challenge ingredient. Sesame seeds are a powerhouse of nutrients and rightfully deserve to be an SOS featured ingredient!
    My sweet-tooth had a nifty recipe planned out before seasonal allergies hit and left me dizzy, headachy, and spending most of my time in bed with my eyes covered. A savory recipe came to mind while I was dozing in a Benadryl induced semi-coma. It would not only taste good but it would be very helpful to my queasy stomach. All the requisite ingredients were in the pantry and so began the experiment – in ve-ry slow stages.
    First, I soaked the dried beans that would be the base of the sauce. Our mothers prepared dried beans by soaking them overnight or longer. Then one day someone started doing a ‘quick-soak’ and beans have not been the same since then. Soak and rinse several times over the course of 24 hours to remove a number of unpleasant compounds and your beans will cook more evenly, be cleaner, save energy and taste better. For a complete explanation -> bean prep.
    Then I thought about the zatter spice mixture. My zatter was not especially fresh but the ingredients are so simple that I decided to make it up on the fly. Zatter is an ancient mixture that in its simplest form is toasted sesame seeds, thyme, and salt. It is often mixed with olive oil, spread on pita bread and served with hot tea. So I pulled out the olive oil, sesame seeds (bought in bulk), thyme, and sea salt.
    I toasted the sesame seeds in olive oil over low heat after the beans were cooked and cooling. The beans went into the old faithful blender followed by the cooled sesame/oil mixture, sea salt, and thyme. The fragrance of the warm sesame seeds was validation enough for choosing to put it together this way. The resulting mixture was thick and rich with flavor.

Toasting the Sesame Seeds

Toasting the Sesame Seeds

    Part of my ‘delirious dream’ recipe was pasta! I had cooked up some Tinkyada brown rice shells while the bean/zatter mixture was in process. It was resting in an ovenproof dish and ready for the sauce. I had to add some water to thin the bean/zatter paste to sauce which had me thinking down the road to other uses for this tasty bean mixture – like a dip for veggies or as a sandwich spread.

Zatter Casserole
Zatter Casserole

The result is tasty, nourishing, soothing and a very different spin on rice and beans!

Zatter Casserole
2 cups of cooked white beans
1 cup dry Tinkyada brown rice sea shells pasta
1/4 cup olive oil
1/4 cup raw sesame seeds
1 teaspoon sea salt
1 tablespoon thyme

    The beans should be well soaked and cooked until tender. Cook the pasta according to package directions until ‘al dente’ or softer if you prefer. Transfer the cooked, drained pasta to a baking dish. Measure the beans into the blender jar.
    Pour the olive oil into a small skillet and add the sesame seeds. Cook over low heat stirring occasionally until the seeds look toasty and you can smell their savory goodness. Remove from the burner and allow it to cool for a bit so as to avoid a splattering hot oil incident. Then add the cooled sesame mixture to the blender jar. Measure the salt and thyme into the jar and process until smooth. You may need to add a bit of liquid if the mixture is too dry to process smoothly.
    Once the sauce is processed it can be stirred directly into the pasta. The pasta may have cooled somewhat by this time. The casserole can be stored in the fridge until needed or used immediately. It can be reheated in a microwave or conventional oven. This recipe makes about two grown-up servings.

Gretchen (Mom)

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