Chia Beverage

 Plant Based Milk Alternative ... CHIA

There are many different plant based cow's milk alternatives on the market. When you are deciding which one to purchase, you need to look at the labels to find the right product for you. 

 

A new product in the marketplace is  Chia Milk from Seeds of Wellness. Chia is a powerful superfood which contains vitamins, minerals, fiber, antioxidants and Omega-3 fatty acids, something important for our bodies but missing in many of our diets. 

 

Nutrition 

Let's look at the nutrition of Chia Milk alternative and Almond Milk alternative:

                           CHIA MILK                 ALMOND MILK

CALORIES                31                                         39

PROTEIN              2.4g/serving                       1g/serving

CARBS                 2g/serving                        3.5g/serving

FIBER                 2g/serving                            .5g/serving

FAT                     1.5g/serving                        3g/serving

OMEGA-3            .74g/serving    

Recipes

I enjoy using Chia Milk in my recipes.  When I first started using Chia Milk, I substituted Chia Milk for a portion of the Almond Milk I would use in recipes. I started with 1/4 of a cup then increased slowly until I got to a 50/50 mix. Pictured below is Overnight Oats using Blueberries and a 50/50 mix of Chia Milk/Almond Milk. I based this off my Spirit of Spring Overnight Oats.      

 

Banana Oatmeal Scookie REMIX

 I made a few changes to mt Banana Oatmeal Scookie Recipe. 

 

This version is GLUTEN FREE and VEGAN with the substitution of coconut oil for the melted butter.

 

The result was a moist and chewy interior with a slightly harder exterior ... just the "scookie" I was looking to achieve. 

 

Enjoy playing with your food and evolving recipes with simple swaps. 

You never know, one swap could result in a family favorite to pass down for generations!

Black Bean, Oats, and Salsa Burgers

Black Bean, Oats, and Salsa Burgers are simple to make and inexpensive. What I love about this dish is that each time you make the burger, you can have a different flavor profile depending on the salsa you use. 

 

You can make the burgers special with the addition of toppings and side dishes. Customize the meal each time you make it!

Ingredients

• 1 cup oats
• 1 cup salsa
• 1/2 cup diced onion
• 4 cloves of garlic 
• 1 cup diced carrot, sweet potato,  zucchini, or red bell pepper
• 1 1/2 cups black beans 
• 1 tsp paprika
• 1/2 tsp crushed red pepper
  

Instructions:

OPTION: you can saute the onion, garlic, and vegetable in a bit of olive oil if you wish, or use them raw

• In a VitaMix or blender add 3/4 cups oats, paprika, and crushed red pepper and pulse 
• Add salsa and pulse
  
• Add onions, garlic, and vegetable and pulse (leaving a bit chunky)
• Add 1 14 cup beans and pulse, leaving slightly chunky
• Add remaining 1/4 cup beans and 1/4 cup oats and fold into the mixture to create layers of texture
• Take out of the VitaMix or blender and shape into patties. Satue in just enough olive oil so it does not stick to the pan. 
• Serve with condiments of your choice and gluten free hamburger bun of choice. 

 

Aloo Matar

I love flavorful dishes that can be made in a jiffy!

 

 

This one uses many ingredients that we normally have on hand.

 Serve it with rice, millet, sorghum, or a flatbread (gluten free in my home). 

Ingredients:

• 2-4 potatoes (diced)... I used 4 organic potatoes that were between the size of a golf ball and a tennis ball
• 1 cup frozen peas
• just enough olive oil so nothing sticks to the pan
• 1/2 teaspoon cumin
• 1/2 tseapoon caraway seeds
• 1/2 teaspoon turmeric
• 1/2 teaspoon cayenne
• 1 can of tomatoes (I used a can of tomatoes w/ green chilies)
• 1 inch of ginger
• 4 cloves of garlic
• 1/4 cup onion (diced)
• 1/2 to 1  cup water (if you wish to thin out...can be omitted)
  

Instructions:

• Add potatoes and oil to a pan. Saute potatoes for about 5 minutes then transfer potatoes to a bowl
• Add onion, garlic, and ginger and cook until translucent
• Add spices, stir, and heat for about 1-2 minutes
• Add tomatoes and stir to combine
• Return potatoes to the pan and add peas
• Let cook for a few minutes to warm the peas and soften the potatoes. 
• Add water in 1/4 cup increments if you wish to add moisture
  

 

A Hint of Spice Yellow Rice

Yellow Rice is a slightly spicy rice that is a great side dish for an Indian recipe or you can add some tofu to make it a main dish!

 

Ingredients:

• 2 cups cooked and cooled rice .... i like a combination white and brown
• Just enough oil to make sure nothing sticks to the pan
• 1/2 tsp mustard seeds
• 1 tsp curry
• 3/4 tsp turmeric
• 1/2 tsp red pepper flakes
• 2 tbsp lemon juice
• 4 tbsp toasted nut of choice (seeds if you have a nut allergy)

Instructions:

• Toast the mustard seeds in the oil to bring out their flavor (about 2 minutes). When they start to "pop", add the  curry, turmeric, and crushed pepper to bring out their flavor (about 1 more minute).
• Add the nuts (or seeds) and combine.
• Turn off heat.
• Add lemon juice and rice and mix to combine. 
  

Sloppy Joes Gluten Free Vegan Variation

I loved Sloppy Joes as a child. My mother would make them as a sandwich and serve the Sloppy Joe over rice ... after all, it is not sloppy that way! 

 

Over the years I experimented with Sloppy Joes a few different ways. I tried different BBQ sauces and tried different meats.   

NOTHING quite compares to the way mom made it ... that's why Sloppy Joes is a comfort food for me. 

 

 

I love using Big Mountain's Cauli Crumble Veggie Ground to make Sloppy Joes VEGAN and GLUTEN FREE. 

Ingredients:

1 package Big Mountain's Cauli Crumble Veggie Ground 

1/2 cup gluten free barbecue sauce of your choice

1/4 cup gluten free ketchup of your choice

Just enough olive oil to coat pan so nothing sticks

Gluten free buns for serving

 

Instructions:

Saute the Veggie Ground and use a spoon to break into small crumbles

Once warm, add the barbecue sauce and ketchup

Stir to combine then let rest

Toast buns while the veggie crumble rests 

Serve in a bun or on a bed of rice.

NOTE: you can add more of less BBQ and/or ketchup to get the flavor profile you prefer.

 

Cauliflower ... I Can't Get Enough ...

I began by slicing in half THREE LARGE cauliflower florets. I sprinkled them with olive oil and paprika and baked them in the oven (preheated to 350) for about 30 minutes. NOTE: I put them on non-stick aluminum foil for easy clean up ... and no need to add extra oil).

I love finding ways to incorporate cauliflower in my diet as it is high in fiber and Vitamin C as well as it contains folate, potassium, Vitamin B6, and Vitamin K.  

Chia Pasta from SOW,  Seeds of Wellness

I love to use Chia Pasta! There are a variety of gluten free pastas on the market and this one stands out for its texture, flavor, and nutritional value. It is a nutrition boost to any meal! Chia seeds contain 45 times more protein than chickpeas, 10 times more omega 3s than salmon, and 4 times more iron than spinach. If I have the opportunity to increase the nutritional value of a meal without sacrificing taste,  I will not think twice! SOW Pasta is an easy addition/substitution into any pasta meal!

Paprika Baked Cauliflower Chia Pasta

Ingredients (serves 2):

• Three large cauliflower florets (about FIST size)
• paprika
• olive oil
• 2 cups frozen corn
• 1 tsp crushed red pepper
• 1/2 cup diced onion 
• 2 cloves garlic smashed and diced
• 3 cups SOW Chia Pasts

NOTE: If this is your first time trying SOW Chia Pasta, perhaps replace 1/2 of the pasta you normally use with SOW Chia Pasta. 

Instructions:

• Prepare cauliflower florets as noted above
• Satue onion and garlic in just enough olive oil so it does not stick to the pan
• Once translucent, add frozen corn and crushed red pepper. combine and reduce heat to warm corn kernels.
  
• Boil water and prepare pasta
• Reserve 1/2 cup pasta water. Add pasta and pasta water to the corn, onion, garlic mixture. Stir to combine. 
• Once most of the moisture is gone, dice the roasted cauliflower and add to teh pasta to warm the vegetable. 

 

Serving Options

Sprinkle with black pepper, Chia oil, or cheese (vegan option) or your choice.

Gluten Free Quick Bread

 I love to make banana bread, zucchini bread, and pumpkin bread. I follow a simple recipe to make these quick breads. 

 

Ingredients for 1 loaf:

• 2 flax eggs
• 2 cups gluten free flour (1:1 replacement Like Josie's The Muffin & More)
• 1 tsp baking soda
• 1/4 tsp salt
• 2 cups banana, pumpkin, or zucchini
• 1/2 cup coconut oil
• 1/2 cup honey or agave

 

NOTE: 

• add 1/2 tsp cinnamon and 1 tsp nutmeg of making zucchini bread 
• add 1 tsp pumpkin pie spice if making pumpkin bread
• add 1 tsp vanilla if making banana bread
  

 

 

 

 

 

OPTIONS: Nuts, dried fruit, nut butter

Pictured: Pumpkin bread with walnuts and Artisana Hazelnut Cacao Spread

 

Instructions:

• Combine wet ingredients in a stand up mixer
• Slowly add in the dry ingredients
• Grease a loaf pan or use muffin liners and make into muffins
  

Bake at 350 for 45-60 minutes, until a knife inserted in the center comes out clean

Thai Curry Featuring Red Lentils

 I have been searching for recipes that are nutritious and can be enjoyed for a few days. I enjoy curries and wanted to make one that would taste as good on day three as it did when it was warm from teh stove on day one! I found one and am sharing it with you today.

Ingredients

• 1/2 cup onion diced 
• 4 cloves of garlic, smashed and diced
• 2 cups of diced carrots (smaller the better). I like using rainbow carrots for color.
• 2 tbsp fresh ginger diced
• 2 tbsp red curry paste
• 2 tsp ground cumin
• 2 1/2 cups dry red lentils
• 1 can tomatoes ( I use fire roasted)
• 1 can unsweetened coconut milk (I use reduced fat)
  
• 6 cups of vegetable broth (I use low sodium)
• olive oil, coconut oil, or avocado oil ... just enough to saute vegetables

Instructions (use a soup pot)

• Saute onion, garlic, ginger, carrot, cumin, and curry paste in oil until onion are translucent
• Add the red lentils and stir to coat
• Add coconut milk, tomatoes, and broth and bring to a boil
• Reduce heat and cover. 
• Stir occasionally.  
• After about 30 minutes the curry will be thick and ready to serve. 

 

 

Serve

• Serve over rice, millet, quinoa,  or sorghum
• Serve with a wedge of gluten free pita bread
  

 Storage

Store leftovers (if any) in a tightly sealed container in the refrigerator

 

Mint and Vegetable Chia Pasta

I am always on the hunt for new recipes and new products that will help me lead a healthy and active lifestyle. I believe that I can stay healthier through the foods I eat and the exercise I am able to get.

 

Try Seeds of Wellness Chia Pasta

I was introduced to chia seeds years ago and have used them in recipes for years. Recently I learned about Seeds of Wellness and Chia Pasta. I enjoy chia pasta! I started by swapping 1/2 of the pasta I prepared with Chia Pasta and have progressed to preparing pasta dishes that are entirely Chia Pasta. 

 

The images shown in this post depict a 1/2 Chia Pasta to 1/2 another brand of gluten free pasta. 

Why Choose Chia Pasta

Chia is an ancient grain that provides antioxidants, fiber, vitamins, and minerals. Chia also contains Omega-3 fatty acids which are not plentiful in many people's daily diets. 

 

Mint and Vegetable Chia Pasta

Ingredients (serves 2)

• Olive Ol or Chia Oil (just enough so nothing sticks to the pan)
• 2 large cloves of garlic (crushed and diced)
• 1/4 cup of onion diced
• 2 cups frozen peas 1/4 cup vegetable broth 
• 1/2 cup diced zucchini
  
• 1 tsp ground pepper
  
• 1/4 - 1/2 cup mint leaves diced 
• 1/4 - 1/2 cup grated Parmesan or Vegan alternative
• 1 cup dry pasta (gluten free pasta or pasta of your choice)
• 1 cup Seeds of Wellness Chia Pasta

NOTE: I like to keep "shape" of pasta similar for visual continuity

 

Instructions:

• Sautee onion and garlic in a pan until translucent
• Add peas
• Once peas begin to soften add 1/2 of the mint and broth
• While the peas are cooking until the water is reduced, boil water for the pasta
• When the water is almost gone, add the pasta with 95% of the water drained
• Stir the pasta into the peas and reduce the liquid
• Add the cheese, pepper, and the rest of the mint. Stir to combine
• Serve ... add a wedge of gluten free bread if you wish. Sprinkle Chia Oil as a finishing touch if you wish.
  

 

Beans on a Pizza.YES, it IS a THING

People have asked me HOW I incorporate BEANS in my pizza. People have also wondered WHY I incorporate BEANS into my pizza. 

Let's start with the WHY ...

I add beans to my pizza to add nutrients. Beans provide protein, fiber, iron, folate, potassium, and magnesium and CONTAIN LITTLE TO NO trans-fat, sodium, and cholesterol. 

 

Now the HOW ...

I often take a cup of beans and give them a rough mash and layer the beans on the bottom of the crust. At this point I may add some spices to layer in additional flavors based on the other toppings I will use. 

 

Pizza with Beans ... Layers of Flavor and Texture

• After you add the layer of beans to your chosen crust, add the cheese or vegan cheese of choice
• Follow with sauteed vegetables ( I used onions, garlic, sweet potato, and oyster mushrooms)

 

• This time I added raw zucchini spirals for extra texture

 

• Top with some additional cheese

 

• Press down and bake according to crust directions

 

Philly Cheesesteak REMIX Gluten Free Vegan Style

Philly Cheesesteak REMIX Gluten Free Vegan Style

I have been pondering making this dish for a while. I have tried a version of it at a restaurant with a friend, back when going to restaurants with friends was popular pre-COVID.

Finally,  I took the time to experiment. I am so glad I did! This is a dish I will make over-and-over again!

Ingredients: (to serve 2)

• 1/2 block of firm tofu (drained and pressed)
• 1 slice vegan cheese ( I used Violife)
• 1 TBSP nutritional yeast
• 1 TBSP gluten free soy sauce
• 1/4 cup diced onion
• 1/2 cup diced bell peppers  
• 1/4 vegetable bouillon cube 
• olive oil (just enough so nothing sticks)
• Gluten free rolls/bread for serving ( I used Schar Cibatta)

 

Instructions:

• Drain and press the tofu to extract most of the liquid
• Cut the cube in 1/2, save the other 1/2 of the cube for another dish or double the recipe 
• Sautee the onion and peppers until the onion is translucent
• Add the tofu, nutritional yeast, and gluten free soy sauce
• Satuee until tofu is done
• Turn off the pan
  
• Add diced vegan cheese to the dish and stir to melt/combine
• Toast rolls with vegan cheese to melt cheese on the rolls as well as in the dish

 

NOTE: I did not have a heavy hand with the cheese. I used 1 slice total. There was a cheesy taste. You can use more based on your preference. 

Serve with a side salad or roasted potato wedges

 

 

Banana Bread Featuring Josie's Best

Josie's Best the muffin & more baking mix

I was recently introduced to a 1:1 flour replacement and just had the opportunity to try it. The bananas I purchased made it to the point of "overripe for baking" so I took the opportunity to try Josie's Best the muffin & more baking mix in an old favorite banana bread recipe. 

 

The NEW MIX made a bread that was moist, flavorful, and rose out of the pan to create nooks and crannies perfect for butter/plant butter to be drizzled if you wished to add extra moisture as you took the bread out of the oven. 

 

An Old Favorite Banana Bread Recipe Re-imagined  

2 flax eggs

2 cups Josie's Best the muffin & more baking mix

1 tsp baking soda 

1/2 tsp salt

1/2 cup coconut oil

1/2 cup honey or agave

2 cups ripe bananas

OPTIONAL: add nuts or seeds for texture

Bake 350 for 45 minutes to an hour (check to see if done at 45 minutes then monitor)

Pad Thai Rice Noodle Rainbow

Gazing at my Forbidden Pad Thai Rice Noodles I KNEW I wanted to make a dish that was full of color. The purple noodles were calling for the rest of the rainbow to join them. with Lotus Foods Forbidden Pad Thai Rice Noodles as my blank canvas, and the rainbow as my muse, I began meal prep. From start to finish, the meal was ready in less than 30 minutes.

Preparation

I gathered veggies:

• Red bell pepper (1 diced)
  
• Rainbow carrots... Yellow and Orange (2 diced )
  
• Frozen peas - Green (1 cup)
• Onion (1/2 cup diced)
• 2 cloves of garlic (diced)
  

I decided on a protein ... Tofu

I decided on a sauce ... peanut 

Peanut Sauce

• 1 tsp apple cider vinegar
• 1 tsp brown sugar .. omit of using store bought nut butters as there are sugars added
  
• 2 tsp red curry paste
• 1 tbsp gluten free soy sauce
• 1/2 tsp red pepper flakes
• 2 tbsp nut butter (seed butter works too)
• 1 tbsp olive oil/sesame oil so things do not stick to the pan 
• add a tbsp of water if the sauce is too thick for your taste (depends on nut/seed butter you use) 

 

Instructions:

• Prepare the peanut sauce in a small saute pan. 
  
• Saute the onions and garlic is just enough olive oil to coat the pan
• Once translucent, add the rest of the veggies and saute until el dente
• In a separate pan, fry the tofu (or use an air fryer) 
• In a pot, bring water to a boil and prepare the noodles as directed on the package. 
• Toss the noodles with the sauce and add the veggies
• Put in a bowl and top with the tofu
  

 

My rainbow is almost complete. 

To finish the rainbow, I should have some fresh blueberries for dessert!

 

 

Bananas and Plants Bread

When I look to try out a new ingredient, I tend to try it out in a recipe I have made numerous times.

 The latest NEW ingredient I discovered is a vegan butter, 

Flora Plant Butter.

 

 I decided to substitute FLORA PLANT BUTTER (unsalted) for the coconut butter in my Banana Bread Recipe. The result ... a moister banana bread!

I have found there are simple swaps to change a recipe to make it fit your dietary needs. I am adding Flora Plant Butter to that list.

 

My Favorite Swaps ... to make baked goods vegan

1. flax egg (1 tbsp flax seeds + 3 tbsp water) ... for an egg
2. mashed medium ripe banana  ... for an egg
3. equal parts FLORA PLANT BUTTER ... for real butter
4. equal parts coconut butter ... for real butter

Now that I have met Flora Butter, I am going to start to use it all the time. 

More recipes to come!