Friday, December 02, 2016

Butternut Squash, Apple and Cranberry Bake

I love a good baked vegetable dish.  Squash and apples are a great combination, especially with a hint of maple syrup and some warm spices.  This makes a great side to bring to a potluck or just enjoy at home :)

  • 1/4 cup melted coconut oil 
  • 1 regular size butternut squash peeled and cut into bite sized cubes
  • 2 medium apples or 1 apple and 1 pear, cubed (peeled or unpeeled)
  • 1/3 cup dried cranberries
  • 1/4 cup chopped dates (optional)
  • 1/2 tablespoon pure maple syrup or to taste
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon sea salt
  1. Preheat oven to 375 F.
  2. Combine all ingredients into an oven safe dish and stir to fully coat.
  3. Bake uncovered for 30-40 minutes or until squash is tender.  Stirring 2-3 times while baking to rotate the squash and apples.

Sunday, November 20, 2016

Vegan "Cheese" Sauce (Dairy and Gluten Free)

My family has been loving this "cheese" sauce.  Since I am intolerant to dairy, I have been creating this sauce as an alternative.  The girls love it as a dip for vegetables or as a sauce.  This is definitely not my recipe, I will give a shout out to Oh She Glows for this recipe. I have also altered it very slightly.  This recipe came from her new book Oh She Glows Everyday.

  • 1/4 cup raw cashews soaked in water for 3 hours*
  • 2-3 potatoes, peeled and chopped (190g or about 1 1/4 cup)
  • 1/2 large carrot, peeled and chopped (55g or about 1/2 cup)
  • 1/2 small onion, peeled and chopped (about 1/4-1/3 cup)
  • 1 clove garlic
  • 2 tablespoons coconut oil
  • 1 1/2 teaspoons fresh lemon juice
  • 1/2 teaspoon white wine or rice vinegar
  • 1/2 teaspoon sea salt
  • 2-3 tablespoons nutritional yeast
  • Freshly ground black pepper, to taste
  • 1 teaspoon dry mustard
  • 1/8 teaspoon cayenne pepper or to taste
  • 2 tablespoons warm water or adjust according to desired thickness

  1. Soak cashews in water, covering them with about 1 inch of water.*  Soak them for 3 or more hours and then rinse and set aside.
  2. Cook potatoes and carrots until soft and then drain.
  3. Combine potatoes, carrots, cashews and all remaining ingredients into a high speed blender and puree until smooth.  Adjust water amount according to desired thickness.

Saturday, November 05, 2016

Blueberry Breakfast Smoothie Bowl

I had not idea that smoothie bowls were so popular.  We had actually been consuming them for awhile as I often make smoothies too thick for drinking ;)  The only addition we have recently included is the toppings.  Oh my, the toppings are key.  While I make the smoothie I also throw some seeds and nuts into a pan and roast for a couple minutes. They add a lot of flavour, crunch and protein!  Even the little guy devours these smoothies.  Here is a popular one at our house.

Ingredients (makes 3-4 servings)

  • 1 cup coconut milk or milk of choice (or more depending on desired consistency)
  • 1 cup frozen blueberries
  • 2 frozen bananas
  • 1/2 avocado
  • 1 teaspoon vanilla or pinch vanilla powder
  • 1/4 cup pumpkin seeds
  • 2 tablespoons chia seeds
  • 1-2 cups spinach/kale

  • roasted coconut, pumpkin seeds, cashews and chia seeds

  1. Place all items into the blender and puree until smooth.
  2. Place into bowls.
  3. Roast seeds and nuts for topping.
  4. Place roasted seeds/nuts on top of the smoothie.
  5. Enjoy!

Sunday, October 16, 2016

Crock Pot Vanilla Apple Butter (Refined Sugar Free)

Despite the drought for most of the summer, our apples seem to have recovered and are weighing down the trees in abundance.  It has been wonderful to share and bless others with this awesome crop. So far I have been making pots of apple sauce and many apple crisps.

This year I decided to take a stab at apple butter and am glad I did.  It was rather easy and so tasty.  I used the crock pot and set it to a high heat because I am impatient like that, but you can definitely use a longer slower heat and relieve yourself of continually checking so it doesn't dry out or burn.  I also left the skins on the apples as it adds nutrients and I can also be lazy ;)

  • 5 pounds sliced and cored apples 
  • 1/2 cup organic apple juice (you could use water or nothing if it isn't sticking to your pot)
  • 2 teaspoons vanilla
  • 1-2 teaspoons liquid stevia (or to taste)
  • 1-2 teaspoons cinnamon  or to taste
  • 1/2 teaspoon sea salt
  • 1 teaspoon lemon juice (to help preserve)

  1. Combine all ingredients except lemon juice and placed in crock pot.
  2. Set to low for 8-10 hours of high for 4 hours.  If setting on high to stir frequently to ensure it isn't sticking to your pot.
  3. Once all apples are soft and mushy.  Puree until smooth.
  4. Set on a low heat for 2 hours with the lid off. This will allow the butter to thicken, basically change from apple sauce to apple butter.  Stir in lemon juice.
  5. Cool and set into jars.
  6. Store in fridge for 1-2 weeks or freeze for up to 3 months.

Ways to Use Apple Butter:

Friday, October 14, 2016

Nut Butter, Lentil Soup (Dairy, Gluten, Grain and Free)

If you haven't already noticed.  I love soup.  Fall is such a great time to make soup as there are lots of vegetables ready and the weather is getting cooler.  This soup did not disappoint.  It has lots of flavour!
  • 1 diced onion
  • 1/2 tablespoon olive oil
  • 2 minced cloves garlic
  • 1-2 teaspoon miced fresh garlic
  • 5 cups vegetable or bone broth
  • 1/2 cup red lentils
  • 1 cup chopped kale
  • 1/4 cup coconut milk
  • 2 diced carrots
  • 1/2 cup almond or peanut butter
  • 1/3 cup tomato paste
  • 2 bay leaves
  • sea salt, cayenne and pepper to taste
  • 1/2 juiced lemon

  1. In a large pot heat oil. Cook onion until clear and soft (3 minutes,) add garlic and cook another minute. 
  2. Add all remaining ingredients except lemon.
  3. Bring to a boil and then simmer for 15-20 minutes or until carrots are tender.
  4. Remove bay leaves
  5. Add lemon juice and puree or leave as is.
  6. Serve