Category Archives: Recipes

Superfood Truffle Balls

I love Larabars. I used to buy them all the time because they are so satisfying.  Of course, they are expensive.  And honestly, easy to make. Once I realized that I could not only make a larabar, but make something even healthier, with chi seeds, goji berries, etc., I got cooking.  My earlier recipe of chocolate truffles was just the tip of the iceberg.  Now I add many more ingredients for their nutrients. I’ve found that chia seeds add a satisfying texture that larabars do not contain. 

The dates I used are Medjool dates.  They were VERY fresh.  So soft, they mushed easily in my hands for pitting, and were extremely moist.  You MUST use Medjool dates.  If your dates do not say “Medjool”, they aren’t.  Also, if they are pitted, they probably are not Medjool.  If your dates are not quite as soft and fresh as mine, you may need to use a Tbs. of water or so.  Add very little at first, you do not want to end up with a wet, sticky mess on your hands.

It is important to follow the recipe as written.  There is a reason I grind the nuts first, then add goji berries, then add the rest of the ingredients.  If you want to know the reason, just add the ingredients in a different order, and you will see whySmile!  Those dates are sticky and do not process smoothly if the nuts are not already processed and mixed with them.

Once you’ve tried these, feel free to play with the seeds and try different mixtures—hemp seeds, for instance, or maybe try using less dates and a few raisins instead.  These substitutions have all worked well for us!

For those who are fans of the cinnamon-chocolate combination, try adding 1/2 tsp cinnamon to the dough (along with the cocoa).  I am NOT a fan of cinnamon and chocolate together, so I will not try it!

Ingredients:

1 1/4 c raw almonds

1 c raw walnuts

2 T brown (unhulled) or black sesame seeds

2T raw pumpkin seeds

1/3 c goji berries

1/2 c natural cocoa powder (I suggest Penzey’s)

1/4 c chia seeds

1 lb very fresh Medjool dates (this is the un-pitted weight, pit them after weighing—I think it was about 24 dates, but I’m not sure)

1 tsp vanilla extract

Method:

In a large food processor (mine is 11 cup), pulse almonds, walnuts, sesame and pumpkin seeds until they are very well chopped, but not so chopped that they are flour.  Add goji berries, pule a couple times to roughly chop.  Then add dates, cocoa powder, and vanilla. Process until mixture forms a dough ball.  Break up dough ball, add chi seeds, and pulse a couple times until dough ball is reformed.  This is just to make sure that there are no large date pieces. 

Using a cookie scoop, scoop balls of dough and roll between your hands lightly to smooth.

If you so desire, roll dough balls in crushed nuts or cocoa powder.  I prefer mine plain, though.

Chocolate Raspberry Green Smoothie

This is my son’s favorite smoothie.  He loves berries, and he loves chocolate.  Put them together and he is in heaven.  We make our smoothies extra big on “chocolate” days because he drinks as much as we do! Honestly, I’d say this serves one because we make double the size for our family of 2 and a baby!

Ingredients:

2 frozen bananas

1 pint raspberries

4 oz spinach

2 Tbs. cacao nibs

2 Tbs. flax seeds, chia seeds, or hemp seeds

1 cup (add as much as you like/need) nondairy milk (we use almond)

dash of vanilla

Method:

Blend ingredients until smooth and processed. Enjoy!

Chocolate Mint Green Smoothie

I think this is my favorite smoothie yet…well, this or the raspberry version, which I’ll post tomorrow.

Makes enough for a very, very large glassSmile

Ingredients:

3 frozen bananas

4 oz spinach

2 Tbs flax, chia or hemp seeds

1 cup almond/nondairy milk (use more or less depending on desired consistency and blender abilities)

2 T cocoa nibs

1/2 package of mint

dash vanilla extract

Method:

Add ingredients to blender and blend for a minute until the greens are fully processed and smoothie is smooth.  Enjoy!

Broccoli Daal

This is a delicious dish that I got the inspiration for from this blog:  http://ohsheglows.com/2011/01/06/energizing-spicy-broccoli-dal/.  I made quite a few changes to the recipe, just a couple changes to the method, a couple changes to ingredients, in order to make it nutritarian.  I love, love, love that this recipe uses a lot of broccoli!  I would not have thought of adding broccoli into my daal before—spinach, kale, green peas, sure.  But broccoli?  Nope.

Serve simply as a soup, or over a bed of quinoa or rice.  I made quinoa for my son so that the dish wouldn’t be too spicy for his two year old self. 

Enjoy!

Ingredients:

2 cups lentils, washed

1 very large onion, chopped finely

2 tsp cumin

4 tsp mustard seeds

9 c broccoli florets.  Process in food processor until fine “breadcrumbs” size

1 cup broccoli florets, left as florets

8 cups broth plus 4 cups broth (divided)

1 cup cashews (use more for creamier consistancy

4 Tbs lemon juice

2 tsp red pepper flakes (this is hot!  use less if you do not like your food hot)

2 1/2 tsp garam masala

2 tsp turmeric

paprika, for garnish

Method:

Add a couple tablespoons of water to bottom of large pot, heat over medium heat.  Add onions and add cumin, mustard seeds, red pepper flakes, and turmeric.  Sautee until onion is soft and seeds are popping.  add lentils and 8 cups broth.  Bring to high heat, cover, until reaches boil.  Reduce heat to simmer, simmer 15 minutes.  Add whole florets, simmer 5 more minutes.  Add processed broccoli.  Simmer until lentils are soft and broccoli is done, about 5 more minutes.  Blend the cashews with the 4 remaining cups of broth.  Add to the lentil mixture along with the garam masala and lemon juice.  Simmer another minute, and serve.

Pasta with many vegetable sauce

This is one of my favorite pasta recipes…or should I say vegetable recipes?  It is mostly vegetables, a little whole wheat pasta, but mostly vegetables.  This dish is Nutritarian friendly and kid friendly, too!  Sam loves it.

If you wish, beans would taste great in this recipe.  Add an extra clove of garlic and 2 cups or so of cooked canellini or kidney beans—mmm:)

Makes 4-6 servings (we eat a lot!)

Ingredients:

2 onions, diced

6-8 cloves garlic, minced

1 medium eggplant, chopped into 1/2 inch dice or smaller

2 red peppers, chopped

1.25 pound zucchini, chopped

8 oz sliced white or cremini mushrooms

2 28 oz cans of chopped tomatoes (no salt added)

2 Tbs tomato paste

1 1/2 cups vegetable broth

1/2 tsp red pepper flakes (more or less to taste, I use 3/4 tsp, but then add a few peas to Sam’s bowl so he doesn’t’ taste as much heat)

A few handfuls of baby spinach, baby kale, or  beet greens

freshly ground pepper

12 oz “hardy” (because the sauce is thick and chunky) whole wheat pasta shapes such as penne (cook to package directions)

Method:

Sautee the onion in a little water or broth in a large pot over medium heat until translucent.  Add garlic, saute 1 minute more.  Add eggplant, stir 1 minute.  Add zucchini, peppers, and mushrooms, cook 5 more minutes or so.  Pour in tomatoes, paste, broth, and red pepper flakes.  Bring to simmer, simmer about 20 minutes to allow flavors to marry.  Add spinach, stir until wilted (about 1 minute).  Season with pepper to taste and toss with pasta.  If you desire, sprinkle a little fresh chopped basil, cilantro or parsley on top of each serving.

Vanilla Chai Cupcakes! Chocolate Cupcakes!

One of my good friends (and fellow nutritarian!) is celebrating her birthday this month.  I want to make something special for her and keep it as close to perfect nutrition as possible.  But, come on, it’s her birthday, I want the final product to taste good!

Although these cupcakes are not completely nutritarian (they do include some sugar, but at about 30kcals of sugar per cupcake, they are very close to nutritarian). 

I used my favorite silicon cupcake cups so that I wouldn’t need to oil a muffin tin (or even use a muffin tin!).  Check out Le Creuset’s muffin liners

I made two recipes from a new book I bought, The Happy Herbivore Cookbook .

I have not tried the other recipes yet, but I assure you, I will be soon!  Many look amazing.

One note of caution: I made the first recipe exactly as written.  For the second recipe, I used 1/3 cup sugar instead of the 1/2 because I thought the first recipe was sweet enough.  BAM!  Instantly I knew I was eating whole grain health food.  I could taste the whole wheat above all else and the cupcakes lacked the appropriate texture and taste profile.  So, just trust me, this recipe has been tested, and cutting the sugar is a poor, poor idea.

One note: 24 cupcakes divided by two adults and one child in one evening: NOT nutritarian. Ugh, I feel sick.  Good gracious, these cakes are that good! (okay, we have a few left.  Only a few!)

Vanilla Chai Cupcake Ingredients:

Wet Ingredients:

1 c. vanilla non-dairy milk (I used homemade vanilla almond milk), heated to just below boiling, add 3 Chai teabags, steep 6 minutes, remove bags.

1/4 c applesauce

1/2 c raw sugar

1 tsp vanilla extract

Dry Ingredients:

1 1/2 c whole wheat pastry flour

1 1/4 tsp baking powder

1/2 tsp salt (I used 1/8 tsp, did not really compromise the rise)

1 tsp ground cinnamon

1/2 tsp ground ginger

1/2 tsp ground cloves

1/4 tsp ground cardamom

Chocolate Cupcake Ingredients:

Wet Ingredients:

1 c non dairy chocolate milk (I used home made vanilla almond milk)

1/4 c unsweetened applesauce

1/2 c raw sugar

1 tsp vanilla extract

Dry Ingredients:

1 1/4 c whole wheat pastry flour

1/4 c unsweetened cocoa

1 1/4 tsp baking powder

1/2 tsp salt (again, I used only 1/8 tsp)

1/2 c vegan chocolate chips (I used none, the cupcakes were good without, but I can imagine how decadent they would be with the chips!)

Method:

Combine wet ingredients in medium bowl.  Combine dry ingredients in another medium bowl and whisk together to incorporate.  Slowly pour wet ingredients into dry ingredients, mix until incorporated.  (Here is where you will add the chocolate chips or if you are in the mood, nuts, etc).  Pour batter between 12 muffin cups.  If you are not using silicon muffin liners, you will need to spray the cups so the cupcakes won’t stick.

Watermelon Slushee

It is the wrong season for a watermelon slushee, isn’t it?  No matter, I made one anyway because I had a watermelon sitting on my counter, begging to be enjoyed.

If, for some reason, this is not sweet enough for you, go ahead and add a date to the mix, but I thought this was plenty sweet—actually, too sweet!  I think I’ve been drinking too many green smoothies latelySmile

Ingredients:

1 small (such as pureheart) watermelon

2-3 cups ice (judge by the size of your melon!)

juice from half a lemon or lime

a few mint leaves plus more to garnish (optional)

Method:

Add watermelon to blender first, then add ice and other ingredients.  Blend a few seconds until smooth.  Enjoy!

Vegan Avocado (no)-Tortilla Soup

This recipe owes its inspiration to Vita-Mix’s book, Create Recipes for Professional 500.  I omitted the tortillas, photo (7)added more beans, avocado and corn in place of the tortillas.  I’ve also changed the directions so that this will work for any blender, as I myself am not lucky enough to own a new vita-mix (mine is about 15 years old! darn thing will never break, so I guess I’ll never have a new one!). 

Ingredients:

2 cups low sodium vegetable broth

5 Roma tomatoes, quartered

1/3 bunch cilantro, stemmed

1 garlic clove

1/2 tsp black pepper

1/2 avocado, pitted and peeled

1/2 lime, peeled

1/2 c black beans

1/2 c corn

jalapeno to taste

Garnish:

1/2 avocado, chopped (optional, could increase corn and beans instead so as to keep fat at a lower level depending on your personal needs)

few sprigs cilantro

1/4 c corn

1/4 c black beans

Method:

Heat broth and tomatoes in medium pan.  Add beans and corn to heat through.  Pour into blender, add the rest of the soup ingredients.  You may want to remove the hole in the lid of your blender and cover with a folded towel to blend (this is supposed to be the safe way to blend hot liquids.  I don’t do this, but I don’t want anyone else burned!).  Blend until smooth.  Pour into bowls and garnish. 

Serves 2

Vegan Chocolate Pudding with Vegan Whipped Cream

I love chocolate…I just love it!  Here is a delicious chocolate pudding andphoto (6) whipped cream recipe for you to try. 

Use a can of coconut milk (not the lite coconut milk) that has been sitting on your shelf for a little while.  Be careful not to shake the can as you open it so that all the coconut cream is sitting on top for you.  Coconut cream makes up the top half of the can.  The bottom of the can is what I refer to as coconut milk later in the recipe.

Use the rest of the coconut milk along with pineapple in your morning green smoothie!

The recipe makes more than two portions of the cream.  If you double or triple the recipe, double or triple the pudding, not the cream.  If you have leftover cream, top anything from your coffee or a vegan apple crumble.

This recipe was as sweet as I would like.  Next time, just to cut down on the dried fruit, I think I will cut out a date or two.  If you are serving this over fresh fruit (slices of banana, strawberries, raspberries) you may be able to get away with cutting a date or two out of the recipe without even noticing!

Serves 2-4

Ingredients:

1 can (whole) coconut milk—will use all of the cream and 3 Tbs. milk

1 box mori-nu firm silken tofu

3Tbs cocoa powder

10 dates—6 for pudding, 4 for whip

1/2 tsp vanilla extract

scrapings from 1/2 vanilla bean

optional: shredded coconut to sprinkle for decoration

Method:

To make cream:  Carefully open can of coconut milk.  Scrape out all of the coconut cream into a bowl and add 4 pitted dates, scrapings of 1/2 vanilla bean.  Blend in high powered blender until smooth.  Place in refrigerator to chill.  Once chilled, either place in whip cream dispenser or whip with beaters until fluffy.

To make pudding: combine tofu, cocoa, 3 Tbs of the leftover coconut milk, vanilla extract, 6 dates in blender.  Blend until smooth.  Refrigerate and serve chilled with a dollop of whip on top.

Peanut Sauce

I love homemade salad dressings and I especially love Thai food.  Herephoto (5) is my Nutritarian take on Peanut Sauce.  The below recipe is mild and suitable for kids (well, my kid loves it at least!).  If you’d like more spice, you can up the ginger just a little bit (too much and you will have a ginger flavored sauce—also good, but not peanut sauce—and up the red pepper flakes to your heart’s content.

Today, I am making a huge salad with green cabbage, red butter lettuce, daikon radish, carrots, green onions, basil, mint, cilantro, red and orange peppers, sugar snap peas, and topping it with peanut sauce.

Makes a little over 2 cups

Ingredients:

3/4 cup natural (nothing added) peanut butter

1 cup filtered water

1T lime juice

2T reduced sodium tamari

2tsp minced ginger

3 cloves garlic (minced if you do not have a high-powered blender)

1/2 tsp (or more) red pepper flakes

3  pitted medjool dates (soaked if you do not have a high-powered blender)For green soymilk, use frozen soy beans. Lightly steam them, cool them,

Method:

Add ingredients to blender, blend on high for about a minute, until garlic is well minced, dates are blended, and sauce is smooth.