Tangy Coconut Date Dip (vegan, paleo, AIP)
Today we threw a good old fashioned birthday party for Nikhil and Felix, who are both January born. The party was in the afternoon between lunch and dinner, so I put together an array of healthy and yummy snacks that all happened to be vegan, and gluten-free of course. This Coconut Date Dip is a little treat that I whipped up on Friday afternoon with ingredients I already had in my fridge and pantry. I served it with Granny Smith apple slices and it was a big hit at the party, especially amongst the parents. Sweet and tangy with complex notes of warm ginger and cinnamon, it boasts a great texture that would also work well as a spread for toast or crackers, paired with strawberries or pear, or just straight from the spoon for an energizing, fiber-filled bite. I'm not sure if my boys had a chance to try out this snack today (they were too busy having a blast with all of their pals), but I'm guessing they'd love it. I think I'll offer it up with crackers tomorrow after school. We'll see what they say!
INGREDIENTS:
1 cup dried unsweetened coconut
10 Medjool dates, pitted
3 tbsp fresh squeezed lemon juice or calamansi or sour orange juice
1 tsp ground ginger
1/2 tsp ground cinnamon
1/2 cup water
Pinch of fine sea salt
Place all ingredients in a food processor fitted with an "S" blade, and blend until a thick paste has formed. If your Medjool dates are a bit dry or tough, you can soften them up by soaking them in a bowl of hot water for 5 minutes before adding to the food processor. Store in an airtight container in the fridge for up to 5 days. For best taste and texture, let your dip come to room temperature before serving.
Enjoy!
Cinnamon Raisin Cookies (vegan, paleo, nut-free)
Happy Monday, everyone!
Hurricane Ana brought us a weekend full of non-stop rain, and the cool, grey weather put me in a baking kind of mood. Yesterday afternoon I made a batch of these divinely aromatic cookies, and I thought this would be the perfect time to share my newest recipe with you all.
Crisp on the outside, and chewy on the inside, my Cinnamon Raisin Cookies are so good for so many reasons. For the past month I have been working on a cookie that is Paleo, vegan, and nut-free, and I was pleased when this recipe turned out perfectly.
Free of eggs, dairy, grain, tree nuts, refined sugar, and gluten, these yummy bites are exactly what I was hoping for. When I did food allergy testing about 6 years ago, it was eggs and almonds that came up as my two biggest offenders, and I have many friends and family members who also avoid nuts, so I wanted to come up with a baked treat that we can all enjoy without triggering a negative immune response or digestive upset.
Instead of relying on almond flour, which is the most commonly used flour in Paleo baking aside from coconut flour (which requires the use of eggs), my Cinnamon Raisin Cookies feature a base of ground raw sunflower seeds and dried unsweetened coconut. Low in sugar, but rich in fiber, protein, and healthy fats, I feel great about giving these to my boys at any time of the day, and I rely on them for an energy-packed snack for myself. They are also the perfect companion to a cup of tea at the end of the day.
If you aren't crazy about raisins, feel free to use any type of dried fruit instead (I avoid ones with added sugar), or turn these into chocolate chip cookies by using a half cup of chopped dark chocolate chips in place of the raisins. Don't be intimidated by the use of ground raw sunflower seeds- you can easily grind them yourself at home using your food processor or a clean spice grinder.
Yields about 2 dozen cookies
DRY INGREDIENTS:
1 1/2 cups finely ground raw sunflower seeds (make sure they are not roasted or salted)
1/2 cup dried unsweetened shredded coconut
3/4 tsp ground cinnamon
1/2 tsp baking soda
1/4 tsp fine sea salt
WET INGREDIENTS:
2 tbsp pure maple syrup
1/4 cup plus 1 tbsp unrefined virgin coconut oil, melted and cooled
3 tsp pure vanilla extract
1/2 cup raisins, roughly chopped
DIRECTIONS:
Preheat your oven to 350 degrees, and line a baking sheet with parchment paper.
First, grind your raw sunflower seeds in a clean, dry spice grinder or food processor. I have used both methods and found that the food processor is much easier. You can do a larger quantity at once, and the flour doesn't clump together, as it tends to do in the spice grinder. Fit your food processor with an "S" blade, and let it run for about 3 or 4 minutes until the seeds are finely ground. It's okay if the sunflower seed flour looks a bit grainy or mealy. It doesn't need to be superfine for this recipe.
Whisk all of the dry ingredients together in a medium sized mixing bowl, making sure there are no clumps. Make a well in the center of the bowl, and add the maple syrup, coconut oil, and vanilla. Stir well until everything is well combined, then add in your chopped raisins and mix well again. The dough should be quite sticky.
Scoop your dough by a packed tablespoon measure onto the lined baking sheet, using your finger to scoop the dough out of the measuring spoon. Make sure that you really pack the tablespoon so that the balls of dough that you turn out onto the baking sheet aren't full of air pockets. You don't want to have crumbly cookies in the end!
These cookies don't spread much when they bake, so you can fit 15 on a standard sized sheet.
Gently flatten the cookies with your fingers, leaving an inch between each pressed cookie.
Bake for 6-8 minutes until they are slightly golden brown, and crispy along the edges, being careful to avoid overdone cookies. Remove them from the oven and let the cookies cool for at least 5 minutes on the baking sheet before transferring them to a cooking rack. Allow your cookies to cool completely before storing them in an airtight container.
Note: Because it's so humid here I always store my baked goods in the fridge to maintain their freshness, and I love these cookies right out of the fridge. I've found that they stay crisp on the outside for a couple of hours after coming out of the oven, but they tend to lose that crunch after a while. I'm assuming it's because of the high humidity here, but I'm curious to know how yours fare in other climates!
Are your cookies green?!
Don't be alarmed if your cookies take on a slightly green hue and/or turn bright green in the middle. There's nothing wrong with your cookies- it's just due to a chemical reaction between the chlorophyll in the sunflower seeds and the baking soda. I've also found that my cookie dough turns green if I don't bake it right away (I'll sometimes make the dough ahead of time and refrigerate it to bake later). My boys love finding green inside their cookies.
I love getting your feedback! Do you have a favorite healthy go-to snack? I'm always looking for new snack ideas for myself and my boys.
Creamy Leek, Mushroom & Chicken Soup (paleo)
Yesterday afternoon I decided to make some homemade gluten free pizza crust so that the boys could have pizza night, which is Nikhil's favorite. While I was waiting for the dough to rise, I searched through the fridge to figure out what I was going to make for myself for dinner, because as much as I love pizza, the bread & cheese combo just doesn't agree with me. My internal clock must sense that it's officially fall now, as somehow I was craving soup again, even though it continues to be close to 90 degrees here! In the fridge I found a whole leek and a bunch of fresh dill leftover from the delicious Summertime Salmon Chowder that I made last week, as well as the remnants of a rotisserie chicken that I had picked up over the weekend. I also found a handful of crimini mushrooms in the fridge, which I thought would work well with the leeks and the dill. My findings were especially fortuitous because I love mushrooms and any type of onion, but Ben barely tolerates them (I think he's mildly allergic to onions), so I wouldn't normally make something like this for the family. I knew Ben would enjoy pizza night with the boys, so I got to work on my own dinner, and came up with this oh so yummy soup.
INGREDIENTS:
3 tbsp extra virgin olive oil
1 medium leek, halved lengthwise then thinly sliced (2 cups)*
2 stalks celery, halved lengthwise then sliced into 1/4 inch thick pieces
5 crimini mushrooms, thinly sliced
1 can full fat coconut milk
2 cups chicken stock**
1 1/2 tsp paprika
10 turns of the pepper mill
2 Tbsp chopped fresh dill
1 1/2 cups cooked chicken, roughly chopped (I used a rotisserie chicken)
1/2 tsp sea salt, or less to taste
*A tip about cooking with leeks: I was taught to use the white and light green portion of the leek, and not the darker green, tougher part. Leeks grow in sandy soil, so you want to be sure to properly rinse your leeks in a colander after slicing them. You can also soak the sliced leeks in a large bowl of water to let the heavier soil sink to the bottom, and then rinse several times to ensure that all debris has been removed. You don't want gritty soup!
**If you use reduced sodium stock, you may need to add more salt at the end to achieve the right flavor.
DIRECTIONS:
In a large soup pot with a tight fitting lid, heat the olive oil over medium heat. Add the leeks, celery, and mushrooms to the pot and saute your veggies until the leeks are tender, and have just started to brown a little bit, about 8 minutes. Stir in the coconut milk, chicken stock, paprika, black pepper, and dill, and bring to a low boil. Place the chicken in the pot, give everything a good stir, and then cover your pot. Reduce the heat to the lowest setting, and let it simmer for 10 minutes, until the celery is tender. Taste your soup, and if you require more seasoning you can add 1/4-1/2 teaspoon of sea salt. I added 1/2 teaspoon of salt to mine, and it tasted perfect. Ladle the soup into bowls and garnish with some dill fronds if you'd like. I devoured mine on it's own, but I think it would be delicious with some buttered gluten free toast, or a chunk of crusty sourdough bread. I recommend making a double batch of this soup so that you can freeze some to have on a chilly night when you just don't feel like cooking.
Enjoy, friends!
Banana Lime Magic Bars (raw, vegan, paleo-friendly)
Aloha Everyone!
It has been almost 3 months since I last posted. Yikes! We've had a very busy (and beautiful) spring here in Honolulu, but now that it's almost officially summer, it feels like things are starting to slow down a bit. I created this recipe yesterday evening while my littlest one was taking an unexpected nap, and I am super excited to share it with you. Sweetened only with fruit, these tangy freezer bars are the perfect summertime treat for the whole family, and they are so easy to whip up. Ben and I each enjoyed one for dessert last night (they weren't ready until after the boys had gone to bed), and he loved them so much that he called them "magic." I think you'll feel the same!
PREPARE THE CRUST:
1 cup raw cashew meal (I bought mine at Trader Joe's, but you can easily grind raw cashews in your food processor to make your own)
or use 1 1/4 cup raw pecans or walnuts and grind them in the food processor or blender
7 soft Medjool dates, pits removed
2 tbsp virgin coconut oil, melted and cooled, plus more to grease the pan
1 tsp pure vanilla extract 1/4 tsp fine sea salt
Drizzle a little bit of coconut oil into a dry, 9x5 inch loaf pan. Spread it around with your fingers, then line the pan with a piece of parchment paper, allowing for extra paper on the sides (you will use the excess to pull the frozen mixture out of the pan). The coconut oil on the pan prevents the parchment from slipping around while you're trying to line the pan. Do your best to press the paper into the corners of the pan, making it as smooth as possible. Don't worry if it looks a little awkward.
Place all of your crust ingredients, including the 2 tbsp virgin coconut oil, into a food processor fitted with an "S" blade, and pulse until the ingredients are all well incorporated and you have a sticky, crumbly looking "dough." If you are making your own cashew meal, first grind the cashews, measure out exactly one cup, then add that back into the food processor with the rest of your ingredients.
Turn the dough out into your lined loaf pan, then use your fingers to press the dough into the bottom of the pan, creating your crust. You want to get the crust as evenly thick as possible. Put the pan into the freezer to allow to the crust to firm up, and get started on your filling.
FOR THE FILLING:
3/4 cup mashed ripe banana (I used 2 white apple bananas from my local farmers market, but regular bananas will work just as well).
3-4 tbsp fresh lime juice (you may want to add a bit more if using regular bananas, as apple bananas tend to be more tart)
1 tsp (packed) lime zest
1/2 cup raw coconut butter (I love the Artisana brand)
1 tbsp virgin coconut oil, melted and cooled
tiny pinch of fine sea salt
To prepare the filling, first mash the bananas with a fork until you reach a pureed consistency, then measure out 3/4 cup.
Place all ingredients into a bowl and process with a hand immersion blender until smooth. You can also use your regular blender to achieve the same result.
Remove the crust from the freezer. Pour the filling onto your prepared crust, then use a spatula to gently spread it out so that it's evenly distributed over the crust, taking care to avoid thin or thick spots. When you cut your bars after freezing, you want them to have a uniform thickness.
Put the pan into the freezer and let it all set up for at least 3 hours (it may take longer depending on how cold your freezer is). If you are going to leave it to freeze overnight, I suggest covering the pan tightly with plastic wrap to avoid freezer burn.
These bars are best served straight from the freezer. When you are ready to indulge, remove the pan from the freezer, let thaw for about 20 minutes then pull up on the sides of the parchment paper to remove your slab of goodness onto a cutting board, keeping the parchment paper intact.
Use a large, sharp knife to slice it into uniformly sized bars. You can make them as big or as small as you'd like. I cut mine into about 2X3 inch rectangles. I think it would also be fun to make them into little 1 inch squares for smaller fingers.
Store your Banana Lime Magic Bars in the freezer in an airtight container, and separate the bars with sheets of parchment paper to prevent them from sticking together. For the best flavor, allow them to sit at room temp for a few minutes before serving. Enjoy!
Chai Spiced Chocolate Shake (vegan)
My dear friend Rani is a total foodie, and our mutual love of wholesome, delicious fare is something that we frequently bond over. A few months ago she was kind enough to share a recipe for her new favorite breakfast shake (I think she called me specifically to tell me about this shake), and it was perfect timing because I had been feeling uninspired about my morning meals. She described it as thick and yummy, protein-rich, and full of healthy fats. From the ingredient list it sounded so delicious that I made one for myself that same day, and I've been hooked ever since. Packed with heart-healthy omega-3 fatty acids, (provided by the walnuts and chia seeds), it's the perfect solution for those mornings when I'm not in the mood for a meat and veggies breakfast, or when I'm feeling too lazy to prepare a proper meal for myself. It's also a great snack option whether I'm at home or on the go. Over time I have tweaked the original recipe to reflect my own personal taste, but its essence remains the same: A healthy, decadent, deeply satisfying chocolatey shake that you can feel great about sipping. I know I do!
Prep time: 5-10 minutes Yields: about 16 oz
INGREDIENTS:
1/2 cup unsweetened coconut milk 1/2 of a ripe banana 1/4 cup raw walnut pieces 1 tablespoon chia seeds soaked in 2 tablespoons of water 1 or 2 Medjool dates, pitted (omit if you are avoiding sugar) 1 teaspoon pure vanilla extract 2 tablespoons unflavored protein powder (I use pea protein) 2 teaspoons unsweetened cocoa powder 1/2 teaspoon chai masala 5-7 ice cubes
Clockwise from the top: Ice cubes, soaked chia seeds, pitted dates, banana, vanilla extract, protein powder, cocoa powder and chai masala together in the dish, coconut milk, and walnuts in the middle.
DIRECTIONS:
While you are gathering your ingredients, soak the chia seeds in 2 tablespoons of water in a small dish. This causes them to soften and form a thick gel, which makes them easier to blend, and prevents the seeds from flying up the sides of your blender. Place all of your ingredients into a blender, make sure the cover is on tight, and process on high until smooth. This should take just a couple of minutes, and less if you are using a Vitamix.
All of your shake ingredients in the blender. Don't forget to add the ice cubes too!
Your thick and creamy shake after a couple of minutes of blending. The more ice you add the thicker it will be.
Helpful tips: I use unsweetened coconut milk drink from the dairy case at my local grocer, but any milk will do. I've never tried this with full fat canned coconut milk, but I bet it would be delicious. If you want a nut-free shake, you can use 1/4 cup of shelled, raw sunflower seeds in place of the walnuts (Rani's original shake recipe calls for sunflower seeds). Ground cinnamon, cardamom, or nutmeg would be great substitutions for the chai masala, but I would use 1/4 teaspoon of cinnamon and only 1/8 teaspoon of cardamom or nutmeg instead of the 1/2 teaspoon of chai masala to avoid overpowering the other flavors in the shake. Finally, 2 teaspoons of honey would work well as a sweetener if you don't care for dates, although they are yummy in this!