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Saturday, August 22, 2015

Coffee Peanut Butter Banana Mousse (GF)




Adapted from this recipe.

This has a STRONG coffee flavor.

Comments from taste testers:  YUM !!!!  First you get a peanut butter flavor, then you get a coffee flavor.  REALLY rich flavors.  It would be easy to eat the whole thing in one sitting !!!!!!!

I found a down-side to making all this mousse -  I eat too much !!!  I can't stop eating it once I start !!!! 

This is a GREAT way to eat more chia seeds, which are high in fiber, Omega-3 fatty acids, calcium, manganese, phosphorus, and protein.

I actually make the mousse and then leave it in the freezer for about a week before I take it out to eat it.  I think it has a better flavor - this gives it time for all the flavors to "blend together".



Ingredients:
4 large really ripe bananas, sliced
1/8 tsp salt
2 tsp vanilla extract
2 tsp Coffee Extract
2 tsp ground cinnamon
1/4 tsp ground cardamom
1/2 cup peanut butter 
1/4 cup instant coffee granules
1/3 cup powdered sugar
--------
4 Tbsp Chia Seeds (I use Bob's Red Mill)  

Directions:
Place all ingredients (EXCEPT chia seeds) in a blender or food processor and blend until smooth.

Then add the chia seeds and pulse just until the chia seeds are slightly ground into smaller pieces.

Place into a glass jar with tight fitting lid.


Then refrigerate for a few hours or overnight.


My favorite food processor is the KitchenAid  7-Cup Food Processor

For blenders, I use both the  Vitamix Blender and Ninja Master Prep Professional Blender



Estimated Nutritional Value per serving based on 6 servings:  Calories 229,  Total Fat 11.1g, Cholesterol 0mg,  Sodium 150mg, Carbs 29.7g, Fiber 3.8g, Sugars 18.4g, Protein 6.3g



The Lord will not reject his people;  he will not abandon his very own possession.

Psalm 94:14 (CEB)



Sunday, August 16, 2015

Spicy (or NOT) Chocolate Coconut Pudding (GF) - Banana Based




Adapted from this recipe.

Comments from taste testers:  LOVED the coconut and chia combo - gave a GREAT texture.  Not a strong banana taste.  LOVED the heat from the cayenne pepper!!  

I found a down-side to making all this mousse -  I eat too much !!!  I can't stop eating it once I start !!!! 

This is a GREAT way to eat more chia seeds, which are high in fiber, Omega-3 fatty acids, calcium, manganese, phosphorus, and protein.

I actually make the mousse and then leave it in the freezer for about a week before I take it out to eat it.  I think it has a better flavor - this gives it time for all the flavors to "blend together".



Ingredients:
4 medium really ripe bananas, sliced
4 Tbsp almond milk
1/8 tsp salt
2 tsp vanilla extract
1 tsp ground cinnamon
pinch to 1/8 tsp cayenne pepper (optional - depending on how spicy you want it)
1/4 cup peanut butter 
1/4 cup instant coffee granules
1 Tbsp unsweetened cocoa powder  (I use Hershey's) 
1/3 cup powdered sugar
--------
3/4  cup unsweetened shredded coconut
3 or 4 Tbsp Chia Seeds (I use Bob's Red Mill) (depending on desired thickness) 

Directions:
Place all ingredients (EXCEPT coconut and chia seeds) in a blender or food processor and blend until smooth.

Then add the coconut and chia seeds and pulse just until the chia seeds are slightly ground into smaller pieces.

Place into a glass jar with tight fitting lid.


Then refrigerate for a few hours or overnight.


My favorite food processor is the KitchenAid  7-Cup Food Processor

For blenders, I use both the  Vitamix Blender and Ninja Master Prep Professional Blender



Estimated Nutritional Value per serving based on 6 servings:  Calories 189,  Total Fat 8.2g, Cholesterol 0mg,  Sodium 103mg, Carbs 28.3g, Fiber 3.4g, Sugars 17.7g, Protein 4g



It is the glory of God to conceal a matter; to search out a matter is the glory of kings.

Proverbs 25:2 (NIV)

Saturday, August 15, 2015

Lentil Carrot Salad (DF, GF)


Enjoy a tasty salad while reaping the benefits from lentils !!

Lentils are a very good source of cholesterol lowering fiber.
Their high fiber content prevents blood sugar levels from rising rapidly after a meal.  Lentils provide good amounts of 7 important minerals, the B-vitamins and protein, and contain virtually no fat.  


Ingredients:
2 cans lentils, drained and rinsed
1 large carrot, grated
1 red pepper, chopped
1 small onion, chopped
2 Tbsp dried parsley flakes
1 tsp minced jar garlic
2 Tbsp balsamic vinegar
1/2 tsp ground ginger
1 Tbsp mustard
1 tsp oregano
1/4 tsp salt
1/4 tsp black pepper
1/4 tsp garlic powder
1 tsp Bragg Liquid Aminos

Directions:
Place all ingredients  in a bowl and stir to combine  - serve immediately or after it has been in the fridge. 


Estimated Nutritional Value per serving based on 6 servings:  Calories 122 ,  Total Fat 1.2g, Cholesterol 0mg,  Sodium 306mg, Carbs 20.8g, Fiber 5g, Sugars 2.4g, Protein 7.9g


When your eyes fly to wealth it is gone; it grows wings like an eagle and flies heavenward.
Proverbs 23:5 (CEB)



Friday, August 7, 2015

10 Vegan Fridge Must-Haves for a Healthy Week by Kaitlin Krull




Kaitlin wrote a GREAT article on 10 vegan fridge foods to keep on hand to make healthy eating easier.  THANKS Kaitlin !!!!


Kaitlin Krull is a writer and mom of two girls living the expat life in the UK. Her writing is featured on Modernize.com and a number of home decor sites around the web. She can also be found blogging from time to time on her personal blog, A Vicar’s Wife.

I hope you enjoy Kaitlin's article and find it as informative as I did !!!

Keeping a vegan diet can seem challenging for beginners, and even seasoned vegans can easily slip into a prepared food diet that is no healthier than that of the average meat eater. But at Modernize, we know that eating healthy and maintaining your vegan lifestyle don’t have to be mutually exclusive. Here are the top ten vegan fridge items to stock up on every week to keep your diet healthy and tasty, too.

Fruit and vegetables
While fruits and vegetables are a given for vegans (who eat only plant-derived foods), it is easy to get stuck in a produce rut, buying the same things week after week. Make sure your fridge is over half full of fresh fruits and vegetables, remembering to stock up on a rainbow of produce. Different-colored produce contains different essential vitamins and minerals, so the more colors you have in your fridge, the better. Lemons, apples, cucumber, carrots, peppers, cauliflower, broccoli, celery, and avocado are traditional and tasty vegan staples.

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via Modernize

Meat alternatives
Stocking up on vegan-friendly meat alternatives means more than throwing a few bags of meat-free products into your shopping cart. To stay healthy on your vegan diet, it’s best to steer clear of too many processed meat alternatives. Choose calcium-set tofu for cooking and baking, or silken for pureeing. Tofurky, Lightlife, and Amy’s Kitchen all offer fresh and frozen meat alternatives that make for healthy and easy meal prep. 

Milk alternatives
Dairy-free milk alternatives are no longer difficult to find on supermarket shelves, and soy milk isn’t the only option. Switch things up with almond, coconut, cashew, or rice milk. Once you’ve chosen your favorite then you’ll be all set, as brands such as Silk, So Delicious, and Taste the Dream all stock varieties of dairy milk substitutes. 

Vegan cheese, yogurt, and butter
Many of the same vegan milk companies also stock vegan cheeses, yogurts, and spreads. Almond Dream yogurt, Earth Balance spread, and Daiya vegan cheeses are all firm favorites. 

Condiments
Condiments are an essential part of the vegan fridge. They give new life to fresh vegetables and salads and can work wonders on even the most uninventive tofu dishes. Vegan mustards, ketchups, and mayonnaises are readily available on supermarket shelves and should not be difficult to find. 

Hummus
A vegan stereotype that lives up to the hype, hummus is a healthy, protein-packed food that is likely to be a part of every vegan’s weekly shopping list. All hummus is vegan, so browse supermarket shelves to your heart’s content. If you want to try to make your own hummus at home, then stock up on some chickpeas, tahini, garlic, and fresh lemons, give yourself five minutes, and you have a nearly instant, 100% homemade snack. 

Greens
Although greens are technically a vegetable, they deserve their own spot in this list because of their importance and versatility in a vegan’s diet. Leafy greens such as kale, romaine, and spinach are all excellent in salads, but the green virtues don’t stop there. Kale, the increasingly trendy salad, can be grilled with sea salt and balsamic vinegar and tastes absolutely delicious. Romaine is the perfect salad green. Finally, spinach, as we all know, is brilliant when blended into green juices and smoothies (healthy and simple vegan breakfast alternatives). 

Lemon and lime juice
Lemon and lime juice are indispensable in any fridge, let alone a vegan one. These citrus fruits pack a taste punch that instantly brightens up water, salads, smoothies, and main dishes. The possibilities are endless for lemon and lime juices and are fantastically vegan from start to finish.

Nuts and seeds
Nuts and seeds are a tasty vegan treat that can be portioned out to take to work as a healthy snack or sprinkled on top of salads or used just about any way you want. Many people store their nuts and seeds in the pantry, but they can very easily go rancid with any change in temperature, so keep them in your fridge to lengthen their shelf lives. 

Dressings
Last but certainly not least, homemade and store bought vegan dressings are an essential in the vegan fridge. Using dressings for salads and as a marinade for vegetables lifts any meal without adding unnecessary calories. Vinaigrette-style dressings in particular are very low in calories and can contain as few ingredients as you wish, especially when you make them yourself. 





Saturday, July 18, 2015

Pumpkin Pie Mousse - Bean Based (GF)


Adapted from this recipe. 

Comments from taste testers: This is good - nice pumpkin taste.  Very smooth.  Liked the spices.  Reminded me of pumpkin pie filling.       

I actually make the mousse and then leave it in the freezer for about a week before I take it out to eat it.  I think it has a better flavor - this gives it time for all the flavors to "blend together".





Ingredients:
1 can white beans, drained and rinsed (I use Cannellini)
--------
1 medium really ripe banana, sliced
1 cup pumpkin puree
2 tsp vanilla extract
1/8 tsp salt
1 tsp ground cinnamon 
1/2 tsp pumpkin pie spice
1/2 tsp ground ginger
1/4 tsp ground cloves
6 large dates, chopped
1/4 cup maple syrup

Directions:
Blend the beans in a blender or food processor until smooth.  

Then add all remaining ingredients and blend until smooth.  

Pour into a glass jar with tight fitting lid.

Then refrigerate for a few hours or overnight.
  

My favorite food processor is the KitchenAid  7-Cup Food Processor
For blenders, I use both the  Vitamix Blender and Ninja Master Prep Professional Blender

Estimated Nutritional Value per serving based on 6 servings:  Calories 151,  Total Fat .8g, Cholesterol 0mg,  Sodium 282mg, Carbs 32.4g, Fiber 5.4g, Sugars 18.1g, Protein 4.8g


The Lord knows all human plans;  he knows that they are futile.
Psalm 9:11 (NIV)


Sunday, July 12, 2015

Four Bean Salad (DF, GF)


A bean salad is always GREAT in the summer !!!  Make this for picnics, lunches, get-togethers, or a side dish for dinner.  The butter beans add a nice flavor to the bean salad.  This is a GREAT way to get your fiber !!!  



Ingredients:
1 can green beans, drained
1 can kidney beans, drained and rinsed
1 can black beans, drained and rinsed
1 can butter beans, drained and rinsed
1 can diced tomatoes, drained
1 onion, chopped
1 red bell pepper, chopped
1/4 tsp black pepper
1/2 tsp garlic powder
1/2 tsp onion powder
4 Tbsp brown rice vinegar
1 Tbsp cilantro flakes

Directions:
Place all ingredients in a bowl and stir to combine  - serve immediately or after it has been in the fridge. 


Estimated Nutritional Value per serving based on 8 servings:  Calories 178 ,  Total Fat .8g, Cholesterol 0mg,  Sodium 321mg, Carbs 31.7g, Fiber 11.3g, Sugars 4.6g, Protein 11.3g


But Christ makes the Law no longer necessary for those who become acceptable to God by faith.

Romans 10:4 (CEV)



Saturday, July 11, 2015

Dried Chocolate Chickpeas (GF)




These have a mild flavor.  There is no strong overpowering flavor.


My taste testers LOVED these.  These are a GREAT and nutritional snack.  Get the benefit of beans while snacking on something delicious !!!!



Ingredients:
1 can Chickpeas, drained and rinsed
--------
2 tsp unsweetened cocoa powder (I use Hershey's)
2 tsp vanilla extract
1 tsp ground cinnamon
1/8 tsp cayenne pepper
1 Tbsp brown sugar
1/2 tsp salt

Directions:
Drain and rinse the chickpeas.  Leave them a little wet so the spices will cling to the water on the chickpeas.

Toss all ingredients in a bowl or plastic bag.

Spread the chickpeas in a single layer on dehydrator trays and dry at 150 degrees.  Dry until the chickpeas are dry and crunchy (about 6 to 8 hours).


Your throne, O Lord, has been firm from the beginning, and you existed before time began.
Psalm 93:2 (GNT)



Friday, July 3, 2015

Peanut Butter Mousse - bean based (GF)






Comment from taste testers:  This is REALLY good.  Loved the texture - thick so you knew you had taken a bite of something.  Coconut and chia seeds - what's not to love !  Yummy peanut butter flavor.  Just the right amount of sweetness.

This is a GREAT way to eat more chia seeds, which are high in fiber, Omega-3 fatty acids, calcium, manganese, phosphorus, and protein.

I actually make the mousse and then leave it in the freezer for about a week before I take it out to eat it.  I think it has a better flavor - this gives it time for all the flavors to "blend together".

This was made with 2 Tbsp almond milk and 2 Tbsp chia seeds - it was thick.



Ingredients:
2 to 4 Tbsp almond milk (depending on desired thickness)
1 can kidney beans, drained and rinsed  
2 tsp vanilla extract
1/8 tsp salt
1/2 cup peanut butter  
1/4 cup honey or maple syrup or agave nectar
2 tsp ground cinnamon 
--------
1/2 cup unsweetened shredded coconut
1 to 2 Tbsp Chia Seeds (I use Bob's Red Mill) (depending on desired thickness)

Directions:
Place all ingredients (EXCEPT coconut and chia seeds) in a blender or food processor and blend until smooth.

Then add the coconut and chia seeds and pulse just until the chia seeds are slightly ground into smaller pieces.

Place into a glass jar with tight fitting lid.


Then refrigerate for a few hours or overnight.
  

My favorite food processor is the KitchenAid  7-Cup Food Processor

For blenders, I use both the  Vitamix Blender and Ninja Master Prep Professional Blender


Estimated Nutritional Value per serving based on 6 servings:  Calories 301,  Total Fat 16.9g, Cholesterol 0mg,  Sodium 162mg, Carbs 30.1g, Fiber 7.3g, Sugars 15g, Protein 10.2g





Don't wear yourself out trying to get rich.  Be wise enough to know when to quit.
Proverbs 23:4 (NLT)




Saturday, June 27, 2015

Four Bean Chili (DF, GF)



This is not a spicy chili - increase the cayenne pepper if you would like it spicier.  The combination of spices gives it a nice mild flavor.  This chili is chocked full of beans.  I love  breaking up corn chips and putting them in the chili.  


Ingredients:
2 cups chopped onions and peppers
2 tsp minced jar garlic
2 Tbsp chili powder
2 Tbsp ground cumin
1/8 tsp cayenne pepper
1/2 tsp paprika
1/2 tsp salt
1/4 tsp black pepper
1 can pinto beans, with liquid
1 can kidney beans, with liquid
1 can black beans, with liquid
1 can great northern beans, with liquid
2 cups frozen corn
1 cup water or veggie broth  (if needed)
1 can diced tomatoes, with liquid

Directions:
Place all ingredients  in a crockpot and cook on low for 8 to 10 hours or high for 4 to 6 hours.


Estimated Nutritional Value per serving based on 10 servings:  Calories 198,  Total Fat 1.4g, Cholesterol 0mg,  Sodium 525mg, Carbs 37.9g, Fiber 10.8g, Sugars 5.2g, Protein 10.8g



The Lord is king.  He is clothed with majesty and strength.  The earth is set firmly in place and cannot be moved. 

Psalm 93:1 (GNT)


Saturday, June 20, 2015

Spirulina Infographic from Nuts.com



What can you sprinkle into your smoothie or favorite dip to add a wide range of minerals, from iron and calcium to potassium and zinc to your diet? The answer is spirulina!

Nuts.com provided this GREAT infographic on spirulina to help make this superfood blue-green algae less intimidating. Spirulina is a blue-green microalgae that grows in freshwater lakes and ponds.

To access even more healthy facts and ideas to incorporate spirulina into your diet, check out Nuts.com information on  spirulina .







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