Plant Positive Running

THE PERFECT POST OR PRE RUN MEAL

CHOCOLATY ZOATS

WHAT ARE ZOATS ANYWAY?

So continuing with the theme of sneaking veggies into everything in a way you would never know or taste (like the cauliflower ice cream from last week).. this weeks POST RUN MEAL idea was born out of a craving for chocolate, almond butter, bananas, oats and something sweet and satisfying! Shredded Zucchini + Oats = Zoats, and we are totally behind them, and we think you should be too!.

Zucchini is not normally that veggie that I particularly love raw, but in this case you cannot even taste it, and that is what I LOVE about this recipe!

LETS TALK NUT BUTTERS

One of the really exciting things that happened to us over the last week was our partnership with NuttZo
This company makes nut+seed butter out of a yummy blend of 7 nuts and seeds and adds no crap to it!

When they sent us some products as ambassadors we got a try'in right away! 
We are really trying not to eat peanut butter.. its not even a nut! Sticking to nut+seed butter is so much healthier!

This may be our favorite tasting nut+seed butter of all time

what we LOVE about it is the natural sweetness, creaminess yet still crunchy as hell because of the chia seeds! We also love the glass bottle it comes in, no plastic waste, and we love that there is no other ingredients.. and that the brand gives back to great causes! :) Hopefully you guys can find it near you!


THE PERFECT COMBO FOR A PERFECT POST-PRE-RUN MEAL:


This bowl of chocolaty goodness has everything we need, from fiber, vegetables, micro-nutrients, carbs from oats and fruit, fatty acids and fat from nuts+seeds.. it's the real deal, and that is what we were going for.



AS RUNNERS

we really want to make sure we are always eating well, even when we crave something sweet and that may seem like a "treat".. our GOAL in mind is always:  how can we transform that "treat" into a complete meal that is actually extremely healthy!

So that is what we have here.. a perfect meal for us runners of all kind.

A way to eat more plants in every bite

and a way to make it really yummy at the same time

even kids love this one!!! Actually.. especially kids..


RECIPE TIME:

 

  • 1/2 cup rolled oats

  • 1 1/4-ish, cups water
    • bring this to a boil and cook for 3-5 minutes until desired softness, reduce to low heat
    • then Add in the following
  • 1 tbs cocoa powder
  • 1 tbs chia seeds or ground flax seeds
  • 2-3 sliced dates
  • 1/2 shredded zucchini
  • 1-2 bananas sliced
  • 1 tbs maple syrup
    • Stir this all together until well combined and remove from heat
    • Pour into a serving bowl and
  • ADD a few spoons of this epic Nuttzo Power Fuel butter to the top
  • Maybe decorate with a sliced banana and some coconut flakes if you want to take a pic for instagram and impress everyone!

THATS IT!

It takes about 5-10 minutes total and it is so so so freaking good. I only share really good recipes with you guys here.
...and seriously.. look at how good this looks!! Oh my god it makes me want to make it for dinner.. maybe i will ... :)

Love you guys,

please tag us #2HealthyFitVegans when you make this and HAVE FUN!!

-Katie and Gwen

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THIS IS THE BEST CAKE I HAVE EVER HAD!!!

You guys.. wow.. wow is all I have to say!

Because i just wrote an entire BLOG post that explains why I chose the ingredients, which ones, how and everything.. I am not going to post it all over again.

RECIPE DESCRIPTION, ingredient list whys, all that IS ON OUR BLOG HERE

So CLICK HERE: CLICK HERE TO GET THE full deal and recipe AND READ ALL ABOUT IT!

CLICK THE PHOTO TO SEE THE RECIPE

CLICK THE PHOTO TO SEE THE RECIPE

But if you just cannot be asked to click to see my full post.. here is the recipe, without any of the but why, hows and stories...

 

RECIPE TIME

Here it goes you guys! This makes 2x 9" cakes so you can stack them, because there is no other way.. go all out baby!!!

THIS IS WHAT YOU NEED FOR THE CAKE PART:

The wet ingredients to blend:

  • 1 1/2 cup mashed/smashed/mushy steamed/boiled/baked yams with skin on
  • 1/2 cup water
  • 1 banana
  • 1/2 cup maple syrup (or date paste)
  • 2 tablespoons balsamic vinegar
  • 4 teaspoons vanilla extract (organic is a must)

The dry ingredients:

  • 2 cups oat flour (blend 2 cups oats into a flour in your blender)
  • 1/2 cup date sugar
  • 1/2 cup cocoa powder
  • 2 teaspoons baking powder
  • 2 teaspoons baking soda
  • 1/4 - 1/2 cup vegan mini chocolate chips (optional)

DIRECTIONS:

 

Preheat oven to 350F. Lightly coat 2 x 9" round cake pans with coconut oil cooking spray, and cut a small round piece of parchment paper to line the bottom of each pan. (this is essential to get the cake off the bottom of the pan, because its so moiste this is a must).

Blend the wet ingredients until completely smooth in a high speed blender

Mix the dry ingredients in a large mixing bowl.

Pour the blended mixture over the dry ingredients (make sure you use a spatula to get all the puree out of that blender!!!) and mix until well combined. 

Pour this amazing cake mix evenly divided into the two cake pans. 

Bake for 20 to 25 to 30 minutes.. Check them at 20 minutes and poke with a wooden tooth pic. All ovens are different, ours sucks so we had to bake it for 30 minutes until the toothpick test came out nearly clean. 

Remove from oven and cool completely on a cooling wrack. 

THE FROSTING COULD BE RACE FUEL OR GELS YOU GUYS!!!

Now its time to make the FROSTING!! Do not skip the frosting, it is the best part!!!

 

FROSTING INGREDIENTS:

  • 2 cups of that same cooked yam mash
  • 1/2 cup cocoa powder
  • 1/2 -3/4 cup sweetener of choice, we used more date sugar but you can use maple syrup too (if you like it really sweet do 3/4 cup)
  • 1/2 cup almond butter (omg you guys this makes it so good)
  • dash non-dairy milk if needed to blend if too thick

DIRECTIONS:

Put everything except for the non-dairy milk into a high-speed blender and blend it up! If it is too thick, add a dash of the milk. It should be thick and creamy but the consistency is really up to you here!

Once the cakes are cooled, place remove them from the pan and remove the parchment paper lining and place it onto a cake dish or pretty plate. Frost that first one using about 1/2 the frosting. Now remove the second cake and paper and place it on top of the frosted bottom cake. Now frost the top one and the sides.

Decorate with whatever vegan toppings you want!

 

We used more vegan chocolate chips and large coconut flakes, but next time we are going to do Slices strawberries :)

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half baked, Sweet Potato Brownies

Vegan * Gluten-Free * Oil-Free * healthy * whole foods * more vegan *

So gwen is doing this thing right now where after eating every meal he eats 1-2 bananas with a brownie (previously from Natures Bakery). He claims that this is ok because of his French blood, it is traditional to eat a small dessert after every meal.

Well you see this is a problem because at this rate we will run out of these little brownies! Natures Bakery is a really cool company (owned by a guy I went to high school with) and they send us a few hundred of their Brownies and Fig Bars so we can pack them for our adventures, as they are packaged well and have a shelf life. (And their ingredient list is really good for a packaged snack). 

I knew that if I didn't come up with something in the place of these brownies for Gwen to “dessert” on, we would be out of our adventure snack quickly!!!

So this mini crisis, (yes, running out of bananas and brownies in our house is now classified as a crisis, along with running out of ripe bananas; which is the biggest crisis we face) inspired me to come up with my own substitute for these brownies, so he can eat them after every meal with his bananas!

We both love our classes Double-Chocolate Black Bean Brownie recipe so much, I knew that would be a good place to start. I also knew that right now we want to include sweet potato into as many meals as possible (because they are complex carbohydrates) and along with fruit, would make a perfect snack/dessert.

So BAM.. I came up with this recipe, which I am constantly modifying and adding things to, to suit our current life plan.
I also made a fun recipe video that you must watch!

The only thing that could makes these brownies better, would be peanut butter!!! But we don’t eat peanut butter… but we do eat peanut butter powder! So this is the healthiest frosting you will ever see!!!

And it complements the brownies really well if you want to eat them all on their own! Banana based!

RECIPE TIME!!!

INGEDIENTS:

  • 3 cups black beans
  • 1 can baked sweet potato (or about 1.5 cups)
  • 1 ½ cups dates, pitted, soaked and drained
  • 1/3 cup ground flaxseeds
  • 1/3 cup coconut sugar, date sugar, whatever sugar, (optional)
  • 1 cup cocoa powder
  • 2 teaspoons vanilla
  • 3 teaspoons baking powder (aluminum free)
  • ½ cup walnuts
  • ½ cup mini vegan chocolate chips

DIRECTIONS:

  1. Add everything except for the walnuts and chocolate chips to a food processor
  2. process until smooth
  3. add walnuts and chocolate chips
  4. pulse until mixed
  5. preheat oven to 350
  6. pour batter into a 9X12 baking dish lined with parchment paper or lightly sprayed with coconut oil spray
  7. Bake for 25-35 minutes (remember, these are gooey, half-baked brownies)
  8. Make The Frosting while you wait, if you want frosting

ENJOY with Bananas, soy milk, banana nice cream, cereal, etc. Our favorite is to put them into a bowl with Banana Nice Cream and puffed cereal, also we ate these for breakfast the other day with rice milk and puffed cereal.. Always finding ways to eat yummy food!!!

FROSTING!!!

  • 2 ripe bananans
  • 3 tablespoons PB2
  • 1 tablespoon cacao powder

Mash and mix all these ingredients together.. thats it! (see video if still confused).

 

GO VEGAN!!!

For the Animals, for the Planet, and for Ultimate Health,

 love,

Katie

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Healthy * Oil-Free * Vegan * Gluten-free * egg-free * Dairy-free

Chocolate Chip Oatmeal- Chickpea Cookies

chocolate chip chickpea cookies 1 by 2HealthyFitVegans
chocolate chip chickpea cookies 2-  by 2HealthyFitVegans

Who doesn't love a really good chocolate chip cookie? Being a healthy vegan does not mean that we have to miss out on all the good stuff. So I set out to make these cookies exceed all expectations of a delicious traditional cookie but OIL-FREE, SUGAR-FREE and VEGAN!

I hate complicated recipes that seem so crazy we don't even think about making them,  so this one is super easy I promise!

I even made a recipe video so you can see how simple it is to make these! Check it out!

Please checkout our YouTube Channel for more recipe videos, we are better at posting to YouTube than we are here.

 

 

INGREDIENTS:

  • 2 Cups Chickpeas
  • 3 Tablespoons ground Flaxseeds or chia seeds
  • 2 cups Dates, pitted, soaked for at least 10 minutes, drained (we used date pieces)
  • 1 cup Apple sauce
  • 1 tablespoon Vanilla extract
  • 1 ½ teaspoons Baking Powder
  • 1/3 cup Raisins or Craisins
  • 2 cups rolled Oats
  • ½ cup vegan dark chocolate chips or more raisins if you want
  • 1 cup plain puffed Cereal of choice (we used Kamut but any other type also works)

DIRECTIONS:

  1. Add the Chickpeas, flaxseeds, dates, apple sauce and vanilla to a food processor and process until smooth.
  2. Next add the baking powder, raisins and oats and pulse for about 10 seconds to combine
  3. Transfer to a mixing bowl
  4. Preheat oven to 350F
  5. Fold in the chocolate chips and puffed cereal to the mixture and stir around until well mixed
  6. Scoop out dollop sized spoon fulls onto a parchment paper lined cookie sheet 
  7. Bake for 25-35 minutes until golden and crispy on top
  8. ENJOY!!!
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Click here to access the recipes!

 

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Pumpkin Spice Cashew Cheesecake

During this time of year, all I want to do is eat pumpkin in every way that I can. I don't know why, maybe its because I see it everywhere, or maybe because it is just part of our culture to eat pumpkin pie for weeks surrounding Thanksgiving. Either way, I love the excuse to eat more pumpkin, and hey at least its a whole-plant food!

As you may know, we moved to Sandpoint Idaho where we are working on remodeling our home to make a VEGAN B&B, and we are selling Healthy Fit Baked goods at the local Farmers Market. And this is where the idea for this post came from.

I made a pumpkin spice cashew cheesecake and sold it at the market the other day and WOW, it was popular! Everyone loved the idea that it was rich and creamy yet Dairy and Egg Free, Gluten-Free, Oil-Free, Cheese-Free - CHEESECAKE! Oh and pretty much raw. Because I used organic canned pumpkin, it is technically not fully raw because the pumpkin is cooked before it is canned, but hey its fine with me that it is not raw! Actually by adding ingredients like pumpkin or banana to raw cheesecakes we make them healthier because we lower the fat content, adding more un-refined carbohydrates from whole food sources.

INGREDIENTS:

BASE:

You also can top this cheesecake with dark chocolate shavings for those chocolate lovers!

You also can top this cheesecake with dark chocolate shavings for those chocolate lovers!

  • 2 cups pitted dates or date pieces (or apricots if you prefer)
  • 1.5 cups rolled oats
  • 1/4 cup walnuts / macadamia nuts  or nuts of choice (or more oats or buckwheat)
  • 1/4 cup shredded coconut

FILLING:

  • 2 cups raw cashews (soaked in water for 2-8 hours)
  • 1 - 15oz can pumpkin puree ( i like organic pumpkin with no other ingredients, but you can get a pumpkin pie filling if that is all you can find)
  • 1/2 cup coconut milk (from the can or coconut milk, take the top thick creamy part, works best if you put the can in the fridge for 30 mins before hand)
  • 4 tablespoons agave / maple syrup / date syrup or a few drops of stevia (sweeten to taste)
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon (to taste)
  • 1/4 teaspoon nutmeg (to taste)
  • or you can use pumpkin pie seasoning to taste if you have it
  • coconut oil cooking spray (optional, i use this very lightly to spray the side of the pan before i pour the filling in)

TOPPINGS:

  • Dried Figs (optional)
  • Pecans and pumpkin seeds (optional)
  • For chocolate lovers, top with shavings from a dark chocolate bar!

DIRECTIONS:

For the Base 

Soak the cashews ahead of time, covering with water and place in the fridge to soak for 2-12 hours. If you forget to do this you are not screwed, you can just soak in warm/hot water for 20 minutes while you make your crust. The longer you soak, the creamier the filling, but if you have a VitaMix or High-speed blender, it makes it creamy regardless.

Start by making the crust in a food processor. Place the pitted dates into the processor, pulse until they are chopped up somewhat. Add the oats or mullberries, the nuts and coconut, process/pulse until a cookie dough consistency has formed, you may need to add a few tablespoons of water if the dates are dry (You want the crust to be moist enough so you can press it into a pan and it can stick together and not crumble apart). 

Transfer into a mixing bowl, mixing in the buckwheat groats if using with your hands until combined. Press the dough into the bottom of a spring form pan, or tart pan (with removable side), place in the freezer while you make the filling.

Filling:  ok it seems complicated when you read this, but it is actually really simple, trust me! Please just give it a try!

Drain the cashews using a strainer, placing them in a high speed blender or food processor (high speed blender works best to make ultra creamy). Add the coconut milk/cream, the pumpkin puree and the sweetener; begin to blend. Use the tamper on the blender to get the mixture to blend, if this is not blending at all, then add 1/4 cup liquid at a time until it starts to blend (you can use water or more coconut milk as the liquid, either way will taste really good). You want the mixture to be as thick as possible but it needs to be able to blend really well, so add just enough liquid to get it to that point.

Taste it now. Add more sweetener if you like it sweeter, and then add the spices to taste. Everyone's taste buds are different and so this part is totally up to you. Some like this cake to be really sweet, while others like it mildly sweet; and as far as the spices go, same thing. You cant go wrong, if it tastes good to you then it is perfect. Just go slowly as you add the spices because its easy to add too much, I like to add 1/8 teaspoon at a time, or sprinkle slowly while blending and tasting.

Take the crust out of the freezer (if you want to spray the sides with coconut oil cooking spray, now is the time, I don't always do it) and pour the filling into it. Using a spatula, scrape all of the filling out of your blender and into the pan. Smooth out the top of the pie using the spatula and tapping the whole thing on the counter, this gets out any air bubbles and makes it smooth.

Decorate the top with sliced figs and pumpkin seeds and maybe even some pecans!

Cover with plastic wrap and place either in the fridge or freezer depending on how you like it. This is a raw cheesecake and is to be eaten COLD. It is really really good frozen and then allowed to thaw for 1 hour before eating, this way it is like an ice cream cake that is all melty.

It is also really good just refrigerated (for at least 2 hours), this way it is really creamy and more pudding like. 

Both ways are amazing, just make sure you allow 1 hour out of the freezer to thaw if you are freezing it because it gets very solid. 

Ok, that is it! It sounds complicated but really its just throwing it all in the blender and blending, tasting and then pouring into the pan! No Cooking time, just blending time.

You will love this cake and your friends and family will to. Everyone can enjoy it, and it is the healthiest alternative to a traditional cheesecake that is filled with all that dairy and crap!

Please #HealthyFitCookbook and #2HealthyFitVegans if you post a photo of this beauty!

-Katie 

 

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Protein BLACK BEAN BROWNIES- healthy - gluten free

This recipe makes 12 perfect individual PROTEIN brownies! Made with black beans which are loaded with protein, vitamins and minerals; these brownies are for Fitness!!! Why use regular flour when you could use protein packed black beans?

So I eat only healthy food, but I love chocolate, and I love brownies... I love ice cream and brownies together, and I knew that there was a way to do it and eat healthy and vegan.... I just had to dig a little bit before I found it! HEALTHY BROWNIES are a thing, and the secret is to use black beans in the place of flour, and dates/maple syrup in the place of sugar! 

brownie batter

Brilliant. And I owe it all to Minimalist Baker for her amazing, simple, creative creations. I love reading her recipes, discovering new vegan food ideas, and then adapting them to be even MORE healthy!

THIS RECIPE IS SOOOO AMAZING TO EAT WARM- FRESH FROM THE OVEN, SERVED WITH VANILLA BANANA ICE CREAM THAT MELTS ALL OVER THEM!!

Here is my version, oil free of course!

 

INGREDIENTS:

  • 1 15 oz. can (~ 1 3/4 cups) black beans, well rinsed and drained
  • 3 heaping Tablespoons ground flax seeds
  • 1/4 cup water to mix with the flax seeds
  • 1/3 cup apple sauce or 3 smashed bananas
  • 1/2 cup cocoa powder 
  • 1 teaspoon pure vanilla extract
  • 1/2 cup dates, pitted 
  • 1/3 cup maple syrup or agave (or coconut sugar)
  • 1 1/2 teaspoons baking powder
  • 1/2 cup vegan chocolate chips (optional)
  • 1/4 tsp sea salt (optional)
  • Optional toppings: crush walnuts, peanut butter topping (1/4 cup PB2 Powder + 2 smashed bananas) coconut flakes.
brownies black bean healthy

 

INSTRUCTIONS

  1. Preheat oven to 350 degrees.
  2. Lightly spray a 12-slot standard size muffin pan (not mini) with vegetable oil cooking spray, or lightly brush with coconut oil.
  3. Now its time to rinse and rain the cooked black beans.
  4. Make a flax egg by combining the ground flax and water in the bowl and mixing until combined, let rest while you prepare the rest. 
  5. Add the dates, maple syrup and apple sauce to a food processor and puree until a paste.
  6. Add remaining ingredients to the food processor (besides toppings of choice; walnuts, coconut flakes) along with the flax egg and puree - about 3 minutes - scraping down sides as needed. You want it pretty smooth, so continue until it is well chopped up and smoothish..
  7. Taste it. If you want it to be more sweet, add more maple syrup.
  8. If the batter appears too thick, add a spoon or two of water and pulse again in the food processor. It should be thick enough to spoon out, similar to regular batter.
  9. Evenly distribute the batter into the muffin tin and smooth the tops with a spoon or your finger.
  10. Optional: Make  Peanut Butter Topping by mixing PB2 Powder with 2 smashed bananas, and spooning evenly to the top of the muffins.  Or you can always skip that if you don't like peanut butter, and just Sprinkle with toppings of choice.
  11. Bake for 20-26 minutes or until the tops are dry and the edges start to pull away from the sides. 
  12. Remove from oven and let cool for 30 minutes before removing from pan. They will be tender, so remove gently with a fork or knive. They should be soft and moist so do not over cook! If you find that your are too dry, it may be your oven, or it may mean that you need more apple sauce. Every oven handles baking differently so you may need to adjust the recipe accordingly. 
  13. Store in an airtight container for up to a few days.

These are HEALTHY!!! I mean, like all my recipes, you could... in theory... eat them for breakfast if thats what you wanted to do! hahahah... 

Enjoy! You won't even know they are GLUTEN FREE!!!

Let us know what adaptations you like to make, what toppings you add and any other comments about this epic recipe!

vegan black bean brownies
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OUR MIRACLE RECOVERY SMOOTHIE - "INFLAMMATION REDUCER" 

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ginger root

Since we discovered the healing benefits of ginger and turmeric root, we have found ways to include it in our diet in such a way that tastes amazing! The problem with both of these awesome roots is they are both very strong in flavor, and many people are scared away by the taste of them raw. We also found another secret ingredient that works really well in combination with the ginger and turmeric... Oranges and blueberries! What is it in them that is so special? Well everyone knows about berries anti-oxidant content but what about Flavonoids? 

Flavonoids are a group of phytochemical found in plant foods and are extremely beneficial to our health and recovery. Recent findings claim that they have potent anti-inflammatory properties and even work better than ibuprofen for athletes! 

You can find Flavonoids in: Blueberries, Oranges, Green Tea, Strawberries, Romain Lettuce, Apples, Peaches, Watermelon, Pears, Celery, Tomatoes Almonds and garbanzo beans! We like sticking to tasty smoothie ingredients so we tend to leave the beans and celery out and stick to berries and other fruits!

These smoothies combine the inflammation reduction properties of Ginger, Turmeric and the Flavonoids in the fruit, with the cancer fighting antioxidants of the blueberries, the electrolytes from coconut water all with the potassium and carbohydrates from bananas! Also to boost iron absorption in the greens, the vitamin C in the orange, allows the iron to be absorbed better during digestion. This is why we always recommend adding citrus to your green smoothies!

This combination of nutrients is just what our bodies need to both recover and refuel from a workout or race that has left you sore and tiered, while also providing the perfect fuel to start the day with a bang! 

 

Gwen drank this smoothie for breakfast the morning before his ironman, and we have both been drinking this smoothie a few times a week for months now! 

Check out our article about "How to Reduce Inflammation" and learn more about why we love ginger and turmeric so much, and why you should incorporate it into your diet to become healthier! 

If you don't know what ginger or turmeric even looks like or how to use it, don't worry, your not along... I didnt know what it was not too long ago either.

Ginger and turmeric are best used raw, just buy the root (Organic) in the produce section of a grocery store, bring it home, refrigerate it, and then slice off about 1/8 to 1/4 inch (about thumb nail size) piece each time you want to add a boost to your smoothies! If you cannot find it fresh you can get the powder or dried pieces, however note that the powder is highly concentrated so you will not need to use as much. The fresh root is your healthiest and most affective option though!

Soon you begin to love the taste of this smoothie and you will find yourself adding more and more! (but yes it is... different in the beginning!!!)

2healthyfitvegans smoothie bowl

MIRACLE RECOVERY SMOOTHIE INGREDIENTS:

3-5  Bananas ( at least 2 frozen)

1.5 cups frozen blueberries or Strawberries (any berry)

1 -2 Oranges, peeled

1/4 - 1/2 inch slice of fresh organic Ginger root (about 1-2 teaspoons)

1/2 - 1 inch slice of fresh organic Turmeric root ( about 4 teaspoons)

1 - 3 leaves romain lettuce or 1 handful spinach

2 tablespoons ground flaxseeds or chia seeds 

1 - 2 cups water or coconut water (depending on how thick or thin you like it)

Optional ingredients to add variety

1-2 tablespoons raw cacao powder or carob powder 

1/8 tsp matcha green tea powder (powerful antioxidants and caffeine)

 

DIRECTIONS:

Blend all ingredients together in a vitamix or high speed blender until creamy and smooth. If you do not have a high speed blender you will want to use a grater and grate your ginger and turmeric root before adding it to the blender so your blender can handle it. Or you can chop it very finely with a knife! 

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So Cauliflower is an amazing thing in the healthy fit vegan world because it is A) yummy, B) health, C) easy to cook!!! 

I have found that I really love cauliflower pasta, but some people hate it! You gotta try it once to find out if you LOVE it... If you HATE it like my dad (he thinks the flavor is gross), then do not panic, Potato cheese is seriously amazing and you can just use 3 cups chopped potato in the place of the cauliflower and you will love that. I truly believe that it is impossible to not love potato cheese, but anyway.

I have come up with 2 best variations of this, 1 - a MAC N CHEESE style pasta, and 2- A Fettuccine Alfredo style pasta. Both amazing!!!

DO NOT EXPECT the Mac N Cheese to taste like dairy mac n cheese, its not the same and it will not taste the same, if you don't expect it to taste like the dairy one then you will love it. Those transitioning to this lifestyle often expect the vegan versions of things to taste exactly the same and then they are disappointing because it does not have the same flavor, well duh it doesn't because it doesn't have the fat, salt and stimulants that the dairy version does! So the key to success on this lifestyle with the taste buds is to go into all these things not expecting them to taste like anything in particular, stop comparing and just expect it to taste good and unique! 

MAC-N-CHEESE STYLE INGREDIENTS:

MUSHROOM FETTUCCINE ALFREDO STYLE

MUSHROOM FETTUCCINE ALFREDO STYLE

  • 16oz whole wheat spiral pasta or Fettuccine
  • 1 large head cauliflower, chopped
    • (try using 3 cups chopped potato in the place of the caulflower for variety in the cheese sauce)
  • 2 large carrots, chopped
  • 1 cup nutritional yeast
  • 2/3 cup soy/rice milk or water
  • 1 tablespoon lemon juice
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon mustard powder (optional)
  •  ½ teaspoon turmeric powder (optional- for color)
  • 1 - 2 teaspoons salt, to taste
  • ½ teaspoon pepper
  • ½ - 1 teaspoon smoked paprika
  • 2-3 cups broccoli, chopped  (optional)

Fettuccine alfredo STYLE INGREDIENTS:

  • 16oz whole wheat Fettuccine
  • 1 large head cauliflower, chopped
    • (try using 3 cups chopped potato in the place of the caulflower for variety in the cheese sauce)
  • ½ cup nutritional yeast
  • 2/3 cup soy/rice milk or water
  • 1 tablespoon lemon juice
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon mustard powder (optional)
  • 1 - 2 teaspoons salt, to taste
  • ½ teaspoon pepper
  • ½ - 1 teaspoon smoked paprika
  • 2 cups mushrooms chopped  (optional)
  • 1/3 cup veggie broth for cooking mushrooms
  • 2 tablespoons minced garlic

INSTRUCTIONS:

MAC N CHEESE STYLE

MAC N CHEESE STYLE

Cook pasta according to package, drain and set aside. While pasta is cooking, fill a large pot with water and bring to a boil. Add chopped cauliflower and carrots (carrots for mac n cheese only) to the boiling water, reduce to medium heat, cooking about 10 minutes until tender and soft.

Drain cauliflower and carrots, transfer to blender or food processor.

MAC-N-CHEESE: Next, steam the chopped broccoli in a sauce pan with a steaming rack until soft, set aside.

FETT ALFREDO: Cook the mushrooms and garlic in a saucepan in 1/3 cup veggie broth until soft and tender.

Add all other ingredients (not the pasta) to the blender or food processor with the cauliflower, blend until creamy and smooth.  This is your creamy, oil-free, fat-free “cheezy” sauce! Get creative with it, adding spices that you love!

Mix cheese sauce and pasta together in large pot, heat slightly if needed. Mix in the steamed broccoli or mushrooms and enjoy!

This is good with all sorts of steamed veggies and greens so explore the options!

Serve with a salad! This recipe has endless possibilities. It is excellent with peas, coconut bacon, tempeh and all sorts of plant-based healthy goodies! It is light and makes a healthy fit meal!

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blueberry zucchini muffin bars - Gluten Free! Oat, Nut and Fruit Bars

If you are looking for a REALLY healthy vegan bar on the go, that will be filling, backed with protein, healthy carbs, and healthy fats, then this is your BAR!

We call these power bars because they are really the ultimate power bar, energy bar!

Perfect for a pre-workout snack, post workout snack and we swear by these things! You know that we would not recommend something we do not believe in, and we eat these all the time before a long bike ride or after the gym!

 The power bars you buy at the store are full of crap, from refined sugars, fats, and processed ingredients! They even have zucchini in them, and I have added shredded carrot in there too and it tasted amazing :)

These bars have nothing processed at all, the flour is even blended out of oats by YOU! They are GLUTEN FREE, SOY-FREE, EGG-FREE, DAIRY-FREE, and are just made of the best ingredients out there! My sister sells these power bars at her Vegan Coffee Trailer, @The_Coffee_Grilz, in South Florida and they are her #1 Selling Item! 

Enough talk, here is the recipe!

If you want to add the nectarines or peaches like I did here, just add them at the very end right before you put them in the oven!

If you want to add the nectarines or peaches like I did here, just add them at the very end right before you put them in the oven!

INGREDIENTS:

DRY:

  • 2 cups old fashioned rolled oat
  • 2  cups oats blended into flour
  • 5 medjool dates, pitted and chopped
  • ½ cup raisins or craisins
  • ½ cup dried apricots chopped
  • 2 teaspoons baking soda
  • 1.5 teasons baking powder (aluminum free is best)
  • ½ teaspoon salt (optional)
  • ¼ cup almonds, chopped (or almond butter) (optional)

WET:

  • 1.5 cups shredded zucchini (about 2 medium)
  • 2 tablespoons ground flax seeds
  • 1 cup apple sauce
  • ½ cup maple syrup or agave
  • 2 tablespoons apple cider vinegar
  • 2 teaspoons vanilla extract
  • 1 cup frozen blueberries
  • 1/2 cup diced peach or nectarine (optional, we leave them out about half the time and they are just as good).

Additional things:

  • Parchment Paper for pan
  • 8x8 baking dish/pan

 

 

DIRECTIONS:

Preheat your oven to 400F. Line an 8x8” baking pan with a piece of parchment paper.

This is what it looked like before I discovered that adding blueberries was amazing!

This is what it looked like before I discovered that adding blueberries was amazing!

Mix the wet ingredients (except frozen blueberries) in a medium bowl and set aside 5 minutes.
Combine Dry ingredients in a large bowl, mix well.

Pour the wet ingredients over the oat mixture and mix very well until all the ingredients are moistened. 
Just use your hands to really combine and mix the dough; its fun!

Add 1/2 the frozen blueberries, mix lightly. 

Dump the dough into a pan lined with parchment paper and spread it out evenly.If using blueberries, decorate the top with the remaining berries.

Using your hands, press the dough down very firmly all round the pan. The harder you press the better the bars will stay together! Add chopped nectarines /peaches if you are adding them by pressing them into the top so they are pretty!

Bake for about 30 minutes, rotating halfway through. It should be lightly golden on top and the sides should be just a bit crunchy. Let cool completely, then remove the whole thing from the pan and cut into about 12 bars.

Enjoy these amazing, healthy, fit, filling homemade power bars!

oat and fruit vegan power bars
oat bar enhanced small.jpg

healthy chocolate-chip oatmeal BANANA BREAD

gluten free, dairy free, egg free, oil-free, vegan!

Banana Carrot Walnut Bread

Banana Carrot Walnut Bread

For about 4 months now, The Coffee Girlz, Coffee and Smoothie Trailer have been selling our Banana Bread to the masses, and let me tell you something... This bread can turn a sworn banana bread hater into a lover!
 

Here is our secret to delicious, healthy, scrumptious BANANA BREAD!!!

INGREDIENTS:

  • 8 over ripe bananas
  • 1 ½ cups non-dairy milk or water
  • ½ - 1 cup sweetener of choice (we like date sugar, but you can use coconut sugar, agave, etc)
  • 4 tablespoons ground flax seeds
  • 4 teaspoons organic vanilla extract
  • 5 cups Oat flour 
  • ¾ cup rolled oats
  • 2 teaspoons baking soda
  • 6 teaspoons baking powder
  • ½ - 1 cup mini vegan chocolate chips (optional)
  • ¼ cup chopped walnuts, almonds, oats (I love oats in everything) or other nut of choice (optional)

For Banana Carrot Bread, add 1 cup shredded carrot! (its super yummy!)

Banana Muffins vegan

DIRECTIONS:

Preheat oven to 350 degrees while you prepare the rest. Begin by placing parchment paper into 2 medium/large loaf pans so it covers all the sides and bottom; or spray with coconut oil cooking spray

Blend the WET together: Bananas, non-dairy milk, flaxseeds, vanilla. Blend until smooth. (or you can mash this all together, I blend to save time)

Mix the Dry ingredients minus chocolate chips + nuts: Oat Flour, Oats, Baking soda, baking powder.

vegan banana bread with hazelnut chocolate spread

Combine the wet and the dry and mix until well mixed and no chunks.

Now add the chocolate chips and nuts if you are adding them. Mix until combined.

Pour this lovely mixture into your bread pans and pop in the oven on the middle rack for about 1 hour 25 minutes or until golden on top. Some ovens may take up to 2 hours, and if you choose to do them one at a time they take about 55 minutes each.

You can also make banana muffins by pouring the batter into about 24 muffin liners in muffin tins!

Allow to cool for 15 mins or so, slice into 3/4inch -1 inch thick slices and enjoy warm and moist!

These loafs store very well either whole or sliced. Keep in refrigerator until ready to eat unless you plan on eating within 1-2 days. 

Enjoy with love and kindness knowing that this amazing bread is full of compassion and did not harm any animals in the making!

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food - banana oat bread side.JPG

EASY GRANOLA - SUGAR & OIL FREE!

I have always been annoyed by granola recipes, just looking at them made me want to give up.... They had too many directions and it all had to be done just right, I didn't want to deal with it, and so I didn't...

It wasn't until I came across my first raw-buckwheat granola recipe that I decided it wasn't too difficult or complicated for me. The recipe was fool proof because it ONLY had 3 ingredients, Buckwheat, agave, and cinnamon. Simple, easy, done. That's my kinda recipe!

The thing about raw granola is that it usually requires one to "activate" the buckwheat. If you don't know what this is, don't let it scare you off, its simple. To activate buckwheat all you have to do is let it soak in water for 4-12 hours and then rinse it off, bam! Its Activated! Once the buckwheat is activated, it can be dried out to become really crunchy and delicious, especially in smoothie bowls! :) If you have a fancy dehydrator you can dehydrate the buckwheat in there, but if you don't, no worries, the oven works just fine! 

 
 
The evolution of my granola making has been quite interesting. My first batch started off as just "Buckini's", inspired by Loving Earth's amazing raw vegan granola we had while volunteering for Sea Shepherd in Australia!  All I did was activate buckwheat, drain it well, mix it with some cinnamon in a bowl, and then dehydrate it on parchment paper in my moms old school dehydrator from the 90's! They were so good and so simple, and we were just so excited that we had made our own!


Everything is healthier if you make it at home! I'm convinced!

vegan supps protein powder granola

Next, I started adding maple syrup, goji berries, coconut flakes, oats, chia seeds, cacao nibs, and anything else yummy I could get my hands on!! I was loving how simple granola was without oil and additives! However, all the maple syrup and agave can add up and start costing quite a bit of money... I was on an extreme budget, and lets face it, my granola addiction was nothing more than that, it wasn't the foundation of my diet, it was just a little fancy touch I loved adding to my smoothie bowls.. So I decided to find a way to make it cheaper, by eliminating the maple syrup/agave and fancy ingredients. 

 

 

 

 


I experimented first with my favorite Vegan Protein powder, Vegan Supps Vanilla Soy 90 + , I mixed it up with some water and a banana and then poured it over my activated buckwheat and oat mix to use as a sweetener and binder, and it worked! It was the perfect protein granola! I knew I needed to explore this path more! 

 

Next I thought, why don't I just sweeten it with my all time favorite flavor and sweetener, BANANAS!!!!!!!! It was brilliant! 

And so I did, I blended bananas with some cinnamon and used that as the binder/sweetener, added a few small chucks of banana and maybe some chunks of almonds and voila, perfect, healthy, cheap, granola! 

 

 

 

 

Here is my secret recipe for my
EASY - HEALTHY - SUGAR & OIL FREE BANANA GRANOLA

INGREDIENTS:

  • 16oz package of raw Buckwheat 
  • 2 cups rolled oats
  • 3 bananas
  • 1 teaspoon cinnamon
  • 1 teaspoon vanilla extract or almond extract (optional)
  • 3 tablespoons chia seeds (optional)
  • 1/8 cup flaked coconut (optional)
  • 1 cup dried fruit. nuts, seeds of choice (only if using a dehydrator)

DIRECTIONS:

Activate your buckwheat by soaking it in a bowl of water for 4-12 hours. Using a strainer, rinse it well so there is no slime. Drain and place in a large bowl. Add the oats and mix. 

If you have a dehydrator, I prefer to use it to make granola so it does't burn ever and it turns out perfect every time. If you are using an oven, preheat to 300 degrees.

In the blender, blend the bananas, cinnamon and vanilla if using until liquid. Now combine the remaining ingredients into the bowl with the oats and buckwheat and mix up. Pour the banana mix over it all and mix until everything is combined. 

Get two baking sheets and line them with either parchment paper of silicon baking mats (if using the oven) If using the dehydrator you will need either parchment paper or dehydrating mats also. Pour the granola onto your trays and even it out, leaving it slightly chunky.

Dehydrate at 110 -145 degrees for 4-8 hours and then stir and rotate the granola, place back in the dehydrator and dehydrate another 4-10 hours until totally crunchy!

If using the oven, place in the oven at 300 for about 15 mins, take out and stir so that the bottom is on top and top on bottom. Place back in the oven for another 15 mins. Remove and stir once again, reduce heat of oven to 200 and bake for 30 mins to 1 hour or until crunchy!

ENJOY OVER A HUGE SMOOTHIE BOWL!!!!!!!!!

acai  bowl



granola-with-berry-fruit-97905143.jpg
Blueberry Lemon Ice Cream Cake topped with Blueberry-Jam Topping!

Blueberry Lemon Ice Cream Cake topped with Blueberry-Jam Topping!

LOW-FAT BLUEBERRY-LEMON ICE CREAM CAKE & SLICE

i first fell in love with raw vegan "cheesecakes" or ice cream cakes when I was on the MV Bob Barker (Sea Shepherd Ship) back in 2012. Our cooks would make the most delicious cashew based, whole food frozen cakes that just blew every frozen dessert I had ever had out of the water! I am sure that these cakes can and will convince any non-vegan that these are the real deal, fancy, decadent desserts. The base was made with dates, raw macadamia nuts, shredded coconut and coconut oil and the filling was made with cashews blended into a thick cream and flavored with berries and fresh lemon and sweetened with agave! Wow were they heavy, delicious, and satisfying in every way imaginable. 

The fun part about this dessert is you can make it in any shape, size or form you like! You can make it into a pie, slices, bars, and even Popsicle's! 

I brought home the recipe and made it for my family and friends in France (Gwen's family) and in the USA, and seriously, EVERYONE LOVES it.. hands down, one of the most amazing desserts anyone has tasted. The only critisism we received about these ice cream cakes / cheesecakes were their high fat content, and they had a point. Yes this cashew based cake is high in fats, but its fats from whole plant foods such as nuts and coconut, and therefore it is much healthier for you than the fat from traditional dairy ice cream cakes and cheesecakes. There really isnt any debating that fact, the fat from dairy is not healthy and everyone knows that, while whole cashews are high in fat yes, but are considered a healthy food across the board, as long as you don't base your diet on cashews, you should be ok!

It wasn't until Gwen and I went High-Carb, Low-Fat vegan that we decided to start to limit our nut and seed intake, and thats when I knew I HAD to find a way to modify my favorite dessert so that I could still enjoy eating it regularly while living a high-carb, low-fat lifestyle!

Whats the secret to this all?

Well its quite simple actually. Just like how you substitute out dairy with a plant based equivalent to make it vegan, you substitute out the nuts/oils with high-carb plant based foods that are also equivalent. Bananas for cashews, and oats for macadamia nuts. Its that easy! Now the base of these cakes or slice is dates and oats and the filling is banana (a fraction of the cashews), berries, fresh lemon and agave! These ingredients are all low-fat, and as long as you keep the cashews to a minimum, the entire dessert is still low-fat!

So here it is... this versatile tasty, healthy recipe that I dream about all the time.... 

INGREDIENTS -

raw blueberry-lemon slice

FILLING:
4 bananas (2 frozen, 2 fresh)
3/4 cup raw cashews (soaked for 1-3 hours)
1 cup fresh lemon juice
1 cup frozen or fresh blueberries
3/4 cups agave/ or soaked dates
zest of 1 lemon
1 teaspoon vanilla extract

CRUST (SKIP THIS IF MAKING POPSICLES) :
2 1/2 cups pitted dates
1 1/2 cup rolled oats or use dried mullberries
1/2 cup raw raw buckwheat grouts or more oats

TOPPING (OPTIONAL -IF MAKING SLICE OR POPSICLE'S DO NOT MAKE):
1 1/2 cups blueberries
1/2 cup agave
4 tablespoons corn starch

 

 

DIRECTIONS:

Soak the cashews ahead of time so when you want to begin you are ready.

Start by making the crust in a food processor.

Place the pitted dates into the processor and pulse until they are chopped up somewhat. Then you will add the oats or mullberries and process until a cookie dough consistency has formed. Transfer into a mixing bowl and mix in the buckwheat grouts with your hands until combined. Press the dough into the bottom of a spring form pan (for a cake) or a square dish lined with plastic wrap (for slices) and place in the freezer while you make the filling.

Blueberry-Lemon popsicles!

Blueberry-Lemon popsicles!

Blueberry Lemon Ice Cream Cake topped with fresh blueberries!

Blueberry Lemon Ice Cream Cake topped with fresh blueberries!

Blueberry-Lemon popsicles!

Blueberry-Lemon popsicles!

 

Now it is time to make the filling.

Drain your cashews and place them in a high speed blender or food processor (high speed blender works best to make ultra creamy). Add the bananas, agave, 1/2 cup of the lemon juice and vanilla extract and blend until ultra creamy.

If you want your cake/slice/Popsicle to have layers:

 Pour 1/2 of the filling mixture out into a small mixing bowl. Now you will make the blueberry layer by adding the blueberries to the blender with the remaining 1/2 of the mixture. Blend this until the blueberries are totally blended into a rich blue-purple cream.

Take the crust out of the freezer and pour this into the crust. Scrape out as much filling as you can from the blender so its squeaky clean! Using a spatula or by tapping the crust, make it as flat as you can be. Pop it back in the freezer while you make the lemon layer. 

 

Clean out the blender so the blue color does not contaminate your lemon layer. Scrape the 1/2 of the filling from the bowl back into the blender, add the remaining 1/2 cup lemon juice and the lemon zest and blend until smooth, pour on top of the blueberry layer and put back in the freezer. 

IF YOU WANT IT TO BE ALL ONE BRIGHT PURPLE COLOR (LIKE TO CAKE ABOVE), JUST BLEND IT ALL TOGETHER WITHOUT SEPARATING IT. 

For the topping:

You can simply decorate the cake with berries or you can make a berry jelly by bringing the topping ingredients to a boil on the stove top, and then simmering for 5 minutes, allowing to thicken. Let cool and then pour over your cake!

Either way, however you decide to decorate your dessert you MUST Freeze it for 4-8 hours before eating!

Then the trick to making this dessert melt in your mouth is allowing it o thaw 20 mins before serving! 

 

 

You will find a million ways to modify this recipe, and you WILL LOVE IT!

Feel free to use raspberries or strawberries in the place of the blueberries...Even swap out the lemon for cacao powder and make chocolate berry ice cream cake!

I use this recipe as a base to every frozen dessert I make, and it has never led me astray.

Good luck and have fun "Un-Cooking" this mostly raw dessert!

With love,

Katie!

Blueberry-Acai berry- Lemon Slice

Blueberry-Acai berry- Lemon Slice

Blueberry-Acai berry- Lemon Slice

Blueberry-Acai berry- Lemon Slice

Blueberry- Lemon Slice topped with fresh mint!

Blueberry- Lemon Slice topped with fresh mint!

raw blueberry lemon slice.jpg

Healthy Hot Wings and cornbread cafe

Vegan Tofu Hot Things from Cornbread Cafe

Vegan Tofu Hot Things from Cornbread Cafe

The dinning room inside Cornbread Cafe, so cute and perfect!

The dinning room inside Cornbread Cafe, so cute and perfect!

I was never a fan of bar snacks, and definitely not fried food, so I never really got into Hot Wings. However my curiosity of Hot Wings and Wing Sauce was born out of my experience as a server at a vegan comfort food restaurant in Eugene Oregon called Cornbread Cafe. Cornbread Cafe is famous for its country style, southern comfort food, and the restaurant just happens to be 100% vegan!

http://www.cornbreadcafe.com/

They make these extremely popular "Hot Things" which are basically the vegan/tofu equivalent to chicken hot wings; the tofu is breaded, fried and then tossed in Franks Hot Sauce and served with creamy vegan ranch dressing. 

These vegan versions of traditional hot wings are far healthier than the traditional chicken hot wings that are loaded with saturated fat, trans fat, cholesterol and of course all of the nasty hormones and antibiotics that are present in the meat of chicken. By no means are chicken hot wings ever considered healthy, and there is no room for such foods in a healthy lifestyle. The fried tofu version that Cornbread Cafe serves offers a cholesterol, hormone, antibiotic free version of this classic bar food that leaves you feeling satisfied and compassionate, as no animal died over this dish! 

 

Serving these vegan Hot Things to my tables made me quite curious as to their taste, however I never dared to try one because I cannot stomach fried food....But, with time, my curiosity grew, the smell of the Hot Wing sauce was so intense, i needed to see what all the hype was about!  So, I planned a day where I would come into the cafe on my last day in Eugene, (before moving to Florida) and try them! It was a bizarre situation because they tasted so good, but felt so wrong going down the hatch! I knew that these fried little bits of goodness were not going to do well in my tummy, and i'm not sure if its all in my head, but my stomach gets so upset when i eat fried/slightly-unhealthy food! 

 

Classic chicken hot wings loaded with saturated fat, trans fat and cholesterol

Classic chicken hot wings loaded with saturated fat, trans fat and cholesterol

This experience sparked my taste buds to hot wing sauce, and the pleasure of eating these little crispy-on-the-outside and moist-on-the-inside bites, and so i knew there must be a Katie-Approved-healthy way to make them! Sure enough, with a little google search I found that Cauliflower Hot Wings were a thing, and they were loved by everyone who tried them! 

I found a recipe from Potato Strong's website and screwed it up right away as I mixed the hot sauce in with the breading before cooking them... Only to discover after they were done that I was supposed to bread them, cook them and then toss them in the hot sauce!

 

As it turns out this mistake ended up in my favor because I love them like this!

Baking the hot sauce into the cauliflower creates a delicious, cheezy flavor that I cannot possibly describe! They are soooooo good, and I am just so happy that I discoed them from Potato Strong and I am also so glad I screwed up the recipe and discovered my own version. These are so yummy as a salad topper, as an appetizer dipped in healthy ranch dressing, or just eaten by themselves! They make a great social snack and are perfect to serve at a dinner party! 

If you haven't heard of Potato Strong, check out his website and youtube channel for some great stuff! 

 

vegan cauliflower hot wings
fresh colorful cauliflower
2healthyfitvegans hot wings vegan
Roasted Cauliflower

So here is the recipe

for these amazing cauliflower hot wings!

INGREDIENTS:

1 head cauliflower, cut into bite size pieces
3/4 cup cayenne hot sauce (such as  Tabasco or Franks)
3/4 cup flour (whole wheat, chickpea, etc)
1 cup water
1 teaspoon paprika
2 teaspoon garlic powder
Salt and pepper, as desired
1 tablespoon apple cidar vinegar

DIRECTIONS:

Preheat oven to 450°F and line a cookie sheet with parchment paper.
In a mixing bowl, combine flour, water, paprika, garlic powder, salt, pepper and only 1/2 cup of the hot sauce. Whisk to get all the lumps out. Add more water if need to thin out batter. Batter should just thinly coat cauliflowers.

Dip cauliflower into batter and allow excess batter to drip off. Place cauliflower on parchment lined cookie sheet. Bake for 15-20 minutes, flipping once, or until batter is hardened and cauliflower is cooked through.  

Take them out, taste them, and if they are spicy enough eat them as they are. But if you want to add a bit more spice then ...

Whisk together cayenne hot sauce and apple cider vinegar until combine. Toss cooked cauliflower in sauce. Serve with Healthy Ranch Dressing or eat alone!

 

You MUST TRY THIS HEALTHY RANCH DRESSING TOO!!!!!!!!!

Healthy Ranch Dressing and Dipping Sauce

Healthy Ranch Dressing and Dipping Sauce

HEALTHY RANCH DIPPING SAUCE:

1 cup silken tofu, (or 1 zucchini for raw)
1/2 cup soy milk or almond milk
2 teaspoons apple cider vinegar
1 teaspoon garlic powder or one clove garlic
1 teaspoons lemon juice
1 teaspoon sugar or agave
3 tablespoons dry chives
3 tablespoons dried parsley
1 tablespoon dry dill weed
1/2 teaspoon ground black pepper
1/2 teaspoon salt

DIRECTIONS:

Put everything in a food processor and blend until smooth. Adjust seasonings as you like.

owner of cornbread cafe

If you are ever passing through Eugene Oregon, MAKE SURE YOUS TOP AT MY FAVORITE VEGAN PLACE........... Cornbread Cafe!!! Try the Hot Things, You will love them!

cornbread cafe vegan restaurant
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PESTO STUFFED POTATOES - FAT FREE!

So this recipe seriously amazes me. It is so simple and so good, I can't believe its true! If you have a love for potatoes and basil, this combo will blow your mind!

It is simple, easy, quick, healthy, and absolutely delicious! This dish is Oil-Free, Fat-Free, Nut-Free, Gluten-Free, Dairy-Free, and is so perfect served with a big salad. It is optimal for people who are trying to lose weight, stay slim, recover from workouts, and eat clean! Potatoes are the way to go, always!

When I posted these photos on social media the night we made them, we got so many requests for the recipe, so here it is! Enjoy!!!!

The recipe serves 1-2 people as it is only 3 potatoes. If you are hungry then it all yourself, or share if your not so hungry, you choose!  I ate 2 and a big salad and saved the remaining one for the next day!

INGREDIENTS:

  • 3 large russet potatoes
  • 1 1/2 cups firm tofu or cooked chickpeas
  • 1 1/2 cups fresh basil leaves
  • 1/4 cup apple cider vinegar
  • 1/4 cup soy milk/ non-dairy milk
  • 2 large cloves garlic, minced
  • 2 tablespoons lemon juice
  • 2 teaspoons granulated onion
  • 1 1/2 teaspoons agave
  • 1 teaspoon fresh thyme, or dried
  • 1 teaspoon whole grain Dijon mustard
  • 3/4 teaspoon salt
  • 1/2 teaspoon red pepper flakes
  • Salad ingredients for your favorite salad

 

 

INSTRUCTIONS

  1. Wash the potatoes and pierce each with a fork about 10 times. 
  2. Preheat oven to 375 degrees. Place the potatoes directly on the upper rack, and place a baking sheet on the lower rack below to catch drips. 
  3. Bake for 1 hour or until tender (While baking, prepare the filling, next step). Remove and let cool long enough to handle. 
  4. To make the pesto filling process or blend all the ingredients (except the potatoes and salad) until smooth. Place in the fridge while you prepare the potatoes.
  5. Cut a whole in the center of the potato and hollow out the middle of the potato, placing the insides and top of the potato into a mixing bowl. 
  6. Take the pesto filling out of the fridge. If you want to use the potato filling, mash together the pesto filling with the potato filling you removed from the potatoes. Or you can just eat the potato filling on the side. Spoon the pesto filling into the hollowed potatoes until they are heaping full. 
  7. Place on the baking sheet and pop back in the oven for about 10-15 minutes until golden.
  8. Serve with steamed veggies and a big salad!  Enjoy 2-3 of these to yourself!
1 pesto stuffed potato.jpg

HEALTHY ENERGY BITES 3 WAYS

If you LOVE CLIF BARS. LARA BARS, BUILDER BARS, and all things BARS, then you are going to LOVE these recipes! These energy bites are much healthier than any energy bars you will find in the stores! And they are cheaper! 

When you make your own energy bars you control every single ingredient that goes into your body, customizing this recipe to meet your exact nutritional needs is easy as can be!

Here are 3 different recipes to make these energy bites, mix and match, modify, and have fun with these recipes!  

vegan bliss balls, energy bites

CHOCOLATE PEANUT-BUTTER BROWNIE ENERGY BITES

INGREDIENTS:

  • 1 cup pitted medjool dates - (use prunes or raisins if dates are not available)
  • 1 1/2 - 2 cups rolled oats (depending on how firm you like them)
  • 1/4 - 1/2 cup cacao powder or carob powder
  • 1/4 cup PB2 Peanut butter powder
  • 1/8 cup raw cacao nibs (optional)
  • 2 tablespoons chia seeds
  • 1 banana - mashed (optional)
  • 1/4 cup Topping of choice: cacao powder / carob powder / sesame seeds / or shredded coconut for topping, save till end to roll balls in (optional)

INSTRUCTIONS:

  1. Pulse dates and banana in a food processor or blender until they’re in small pieces or until it forms a ball 
  2. Add oats, cacao powder, PB2 powder, chia seeds and cacao nibs and pulse or mix until combined. You want there to be consistently small pieces but not overly processed.
  3. Roll into 1-inch balls (2-4 tablespoons) using your hands. Should yield 14-15 balls.
  4. Take your 1/4 cup topping of choice and place in a small bowl. Individual roll each ball in the topping until covered and pretty!
  5. To set, pop in fridge or freezer for about 15 minutes. Otherwise, eat as is!
  • These will keep fresh in fridge for up to a week. If you want to keep longer you can Freeze them. If you do not have access to a fridge, eliminate the banana and these can be kept without refrigeration, no problem!
  • Pack these for snacks on the go!
  • Eat them on the road, at the gym, on the trail... anywhere basically, Healthy Energy Bites!

 

BANANA COCO-NUT ENERGY BITE

INGREDIENTS:

  • 1/2 cup pitted medjool dates - (use prunes or raisins if dates are not available)
  • 2 bananas - mashed 
  • 1 1/2 - 2 cups rolled oats (depending on how firm you like them)
  • 1 cup puffed millet/quinoa/rice
  • 1/2 cup raisins
  • 1 teaspoon cinnamon
  • 2 tablespoons sunflower seeds or chopped raw walnuts
  • 2 tablespoons raw pumpkin seeds (optional)
  • 1/4 cup shredded coconut for topping, save till end to roll balls in 

INSTRUCTIONS:

  1. Pulse dates and banana in a food processor or blender until they’re in small pieces or until it forms a ball 
  2. Add oats, puffed millet, raisins, cinnamon and seeds/nuts and pulse or mix until combined. You want there to be consistently small pieces but not overly processed.
  3. Roll into 1-inch balls (2-4 tablespoons) using your hands. Should yield 14-15 balls.
  4. Take the 1/4 cup coconut and place in a small bowl. Individual roll each ball in the topping until covered and pretty!
  5. To set, pop in fridge or freezer for about 15 minutes. Otherwise, eat as is!
  • These will keep fresh in fridge for up to a week. If you want to keep longer you can Freeze them. 
  • By adding banana to these bites you lower the fat ratio and increase the energy ratio! To inhance this effect even more, leave the nuts out!
  • Pack these for snacks on the go!
  • Eat them on the road, at the gym, on the trail... anywhere basically, Healthy Energy Bites!
  • We love to take these on long walks, long runs, hikes and on the airplane!

 

 

SUPERFOOD DELIGHT - ENERGY BITE

INGREDIENTS:

  • 1 1/2 cups pitted medjool dates - (use prunes or raisins if dates are not available)
  • 1/4 - 1/2 cup cacao powder or carob powder
  • 1 cup puffed millet/quinoa/rice
  • 1-2 cups cups rolled oats ( you can leave the oats out for more gooey bites)
  • 2 tablespoons chia seeds
  • 1/8 cup goji berries
  • 1/4 cup shredded coconut for topping, save till end to roll balls in 

INSTRUCTIONS:

  1. Pulse dates in a food processor or blender until they’re in small pieces or until it forms a ball.
  2. Add cacao powder, puffed millet, chia seeds, goji berries and coconut and pulse or mix until combined. You want there to be consistently small pieces but not overly processed.
  3. Roll into 1-inch balls (2-4 tablespoons) using your hands. Should yield 14-15 balls.
  4. To set, pop in fridge or freezer for about 15 minutes. Otherwise, eat as is!
  • These are especially good for a post exercise snack! Recover food right here!
  • They also area perfect to eat during exercise like running or cycling!
  • These will keep fresh in fridge for up to a week. If you want to keep longer you can Freeze them. 
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