Tag Archives: fiber

Easy Peazy “Cheesy” Chickpea and Kale Sauté – Vegan, Gluten Free and Paleo

Easy Peazy “Cheesy” Chickpea and Kale Sauté

nutritional yeast cheese dairy free paleo vegan gluten free coconut oil lemon garlic ginger fiber calcium proteinThis is my first recipe in our new house in Fountain Hills, AZ! I’m so excited. So what better way to celebrate than with some KALE! But seriously, I made this recipe because it was so super easy. Not only easy but DAIRY FREE, GLUTEN FREE, VEGAN and PALEO! Plus calcium, protein and fiber.

What makes it so cheesy is the nutritional yeast. I use Bragg Nutritional Yeast. I found mine at Vitamin Shoppe but Amazon has it too. I use it to make Baked Cheesy Kale Chips too. If you don’t know about nutritional yeast, I use it as a substitute for cheesy flavor. It’s tangy like a sharp cheese and melts up pretty good. I even shake it on my popcorn.

nutritional yeast cheese dairy free paleo vegan gluten free coconut oil lemon garlic ginger fiber calcium proteinI found this recipe at www.fannetasticfood.com, made a couple of tweaks and bam, yummy cheesy chickpea kale salad!

The directions are so easy peazy. Put everything in a saute pan, saute for 5 – 10 minutes and serve warm or cold

nutritional yeast cheese dairy free paleo vegan gluten free coconut oil lemon garlic ginger fiber calcium protein

I cooked mine for a good 10 minutes because I like my cooked kale really soft but if you still like a little crunch, 5 minutes worked good.

nutritional yeast cheese dairy free paleo vegan gluten free coconut oil lemon garlic ginger fiber calcium protein

Easy Peazy "Cheesy" Chickpea and Kale Sauté - Vegan, Gluten Free and Paleo
 
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Author:
Recipe type: Paleo, Vegan, Gluten Free, Dairy Free
Ingredients
  • 1 can garbanzo beans (chickpeas), rinsed and drained
  • 2 cups fresh kale, stems removed and leaves torn into little pieces
  • 2 Tbsp water
  • 2 Tbsp nutritional yeast flakes
  • 1 Tbsp extra virgin coconut oil
  • 1½ tsp lemon juice
  • ¼ teaspoon garlic powder
  • 1.4 teaspoon ground ginger
  • pinch salt/pepper to taste
Instructions
  1. Put all ingredients in a saute pan, cook on medium for 5 to 10 minutes. 5 minutes for a crunchier kale, 10 minutes for a softer kale.
  2. Serve warm or cold.
  3. See, I told you it was easy peazy :)

 

 

Baked Jicama Tater Tots

Baked Jicama Tater Tots

jicama hashbrown tater tot fiber potato bake healthy gluten free vegetarianWe have recently discovered the joys of jicama. I made seasoned jicama hash browns and spicy faux french fries with much delight. Jicama is a great source of fiber along with a host of other nutrients and it’s gluten-free.

jicama hashbrown tater tot fiber potato bake healthy gluten free vegetarianJicama is a genius alternative to white potatoes. Since we don’t eat potatoes, I don’t get many opportunities to use ketchup on anything. If you’ve read any of my other recipes that involve ketchup you know I’m slightly obsessed with the best condiment ever invented in the whole history of the world. So when I found this recipe at TheNakedKitchen.com I had to try it because it just might lead me to my beloved ketchup. Honestly, that was my main motive lol.

jicama hashbrown tater tot fiber potato bake healthy gluten free vegetarianI found that using my silicone mini muffin molds worked perfectly. If you use a metal pan, make sure to grease it heavily. I used a spray coconut oil to coat the inside of my silicone pan and it worked great but if I was to use metal, I would definitely use a little more. The key to getting them out of the muffin pans in one piece was letting them cool for 5 minutes before removing. That way they firm up and are easier to extract.

jicama hashbrown tater tot fiber potato bake healthy gluten free vegetarianThese turned out REALLY good. When first made, the jicama is crunchier which I don’t mind but after I put the leftovers in the fridge and reheated later, the jicama was a lot softer, almost mushy but not gross mushy, just much softer of which I don’t mind either. They were good warm, cold or reheated. And the best part? You guessed it, KETCHUP!!!!!!!

Baked Jicama Tater Tots
 
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Author:
Recipe type: Gluten Free, Vegetarian
Serves: 4
Ingredients
  • 3½ cups shredded jicama (about 1 large jicama)
  • 3 green onions, thinly sliced (using both the white and green parts)
  • ½ – 1 cup grated Parmesan cheese (amount will depend on how ‘cheesy’ you want your tater tots)
  • 2 Tablespoon extra virgin olive oil
  • 1 teaspoon sea salt
  • ½ teaspoon ground black pepper
Instructions
  1. Preheat oven to 325 degrees.
  2. Shred your jicama. I used a large cheese grater. Once you have your shredded jicama, using paper towels or a dish towel, squeeze out as much liquid as you can. I did 2 rounds of squeezing.
  3. Coat your mini muffin tin with olive oil or cooking spray (I used coconut oil spray) and set aside. You can use a 12 count muffin tin but you may need to increase cooking time by a couple minutes at a time.
  4. In large bowl combine shredded jicama, onions, cheese, salt and pepper. Gently mix with a fork.
  5. Drizzle mixture with olive oil and combine.
  6. Spoon the mixture evenly into the muffin tins. Press to pack mixture down into each cup.
  7. I sprayed mine with coconut oil spray on the top before popping in the oven but it's not necessary if you don't have a spray oil.
  8. Bake 50 minutes for mini muffins, 60 minutes for full size.
  9. Let the tater tots rest for 5 - 7 minutes before running a small knife or spatula around the edge of each cup to loosen the edges.
  10. Remove all tots and eat.
  11. They reheat great and I've eaten them warm and cold, both were delicious.

 

Creamy Dreamy Vanilla “Rice” Pudding – Gluten Free, Paleo and Vegan

Creamy Dreamy Vanilla “Rice” Pudding

Gluten Free, Paleo and Vegan

creamy dreamy vanilla rice pudding steel cut oats gluten free paleo vegan dessert protein fiberGot a sweet tooth, love rice pudding? Oh my gawd have I got a treat for you. My hubby’s favorite sweet indulgence is rice pudding for sure. But we don’t eat rice, bread or pasta so he rarely gets to indulge. Til now!!!

The skies opened up and birds starting signing when I found this recipe at healthyfoodforliving.com. 5 ingredients and gluten free, paleo, dairy free and vegan. I felt like I found a $20 bill in my pocket or something. But could it be true? Oh it’s true. Instead of rice, it calls for STEEL CUT OATS.

creamy dreamy vanilla rice pudding steel cut oats gluten free paleo vegan dessert protein fiberThis recipe is deliciously sweet, thick, creamy, dreamy, amaze-balls, totally rice pudding-like. It’s hard to believe something so good is gluten free, paleo, dairy free and vegan.

If you aren’t willing to try things, you’ll never know how good they are. Not only good tasting but good for you.

Steel cut oats are gluten free naturally. The difference between steel cut oats and “gluten free” steel cut oats is the plant in which they are handled. The gluten free version certifies that is handled in a fully gluten free environment whereas the other regular kind is handled at a plant that also handles things that contain gluten so there may be some cross over. So if you are gluten “sensitive”, the regular kind should be fine but if you are gluten “intolerant”, go for the gluten free. I personally use the gluten free version and I am not sensitive nor intolerant, I just choose gluten free.

I wanted to add that this recipe has 10 grams of protein (from the almond milk and steel cut oats) and 4 grams of fiber but I didn’t want you to think I was making stuff up because it all sounds to good to be true doesn’t it?

5 ingredients, protein and fiber. You’ve got nothing to lose, try it!

Creamy Dreamy Vanilla "Rice" Pudding - Gluten Free, Paleo and Vegan
 
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Author:
Recipe type: Paleo, Gluten Free, Dairy Free, Vegan, Breakfast, Dessert
Serves: 2
Ingredients
  • ½ cup steel cut oats
  • 1½ cups full-fat unsweetened coconut milk
  • 1 cup unsweetened vanilla almond milk
  • ⅓ cup coconut palm sugar
  • 1 vanilla bean, split
Instructions
  1. Combine oats, coconut milk, almond milk, and coconut sugar in a medium saucepan.
  2. Slice down the length of the vanilla bean and carefully scrape out the vanilla bean seeds and add them and the remaining vanilla bean to the saucepan.
  3. Bring ingredients to a boil, reduce heat to VERY low and simmer, stirring often so not to scorch it, until thickened, about 30 minutes.
  4. The mixture was very watery at first but started to thicken up slowly and then very quickly towards the end of the 30 minutes so make sure you are watching the pot and stirring constantly at this point because it can scorch very easily.
  5. Remove pudding from heat and let sit for 3 - 5 minutes, it will thicken up even more.
  6. Discard vanilla beans and serve warm.
  7. I've eaten it cold. It was just as delicious, just thicker. You can reheat in the microwave for 30 seconds too.

 

 

 

 

 

 

Acorn Squash with Quinoa and Apple – Vegan and Gluten Free

Acorn Squash with Quinoa and Apple

acorn squash quinoa apple protein fiber vegan gluten free

When I go to the grocery store I like to check out foods I’ve never made before. What if it’s something that I absolutely love? I’ll never know unless I give it a taste.

Which brings me to Acorn Squash. I love Spaghetti Squash as seen in my Low Carb Spinach Bacon Carbonara and I often eat it topped with a little ghee and marinara but I hadn’t tried Acorn Squash yet. I found this great recipe at www.thelemonbowl.com and had to give it a try.

acorn squash quinoa apple protein fiber vegan gluten free

Of course I jumped at the chance to incorporate my super most favorite food, quinoa. I cook the heck out of quinoa. Quinao Mac and CheeseQuinoa Pizza Snacks and Quinao Stuffed Peppers are a few of my favorites.

This recipe is super awesome because not only is it vegan and gluten free but paleo is you omit the walnuts. Nutritionally it boasts 6 grams of protein and 4 grams of fiber. Hearty, filling and nutritious is a pretty perfect meal or side dish in my book.

acorn squash quinoa apple protein fiber vegan gluten free

You don’t know what you are missing if you don’t branch out and try new foods. I used to be close minded to things I never tried before but after being pleasantly surprised a couple of times, now I look forward to trying new foods.

Acorn Squash with Quinoa and Apple - Vegan and Gluten Free
 
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Author:
Recipe type: Vegan, Gluten Free, Paleo
Serves: 4
Ingredients
  • 1 acorn squash, seeded and cut into small cubes (leave the skin on)
  • ¼ cup olive oil - divided
  • 1 teaspoon salt - divided
  • ½ teaspoon pepper - divided
  • 1 cup uncooked quinoa - prepared according to package instructions (I used vegetable broth instead of water to cook mine, it just adds a little more flavor)
  • 1 apple - cored and diced small
  • ½ cup scallions - minced
  • ¼ cup parsley - minced
  • ¼ cup lemon juice
  • ⅓ cup chopped walnuts - toasted (optional if making paleo)
Instructions
  1. Read the entire recipe before starting.
  2. Preheat oven to 400 and line a baking sheet with foil.
  3. Place acorn cubes in a resealable plastic bag and coat with half of the olive oil, salt and pepper (2 tablespoons olive oil, ½ teaspoon salt and ¼ teaspoon pepper.) Seal bag and massage to combine.
  4. Lay out the squash on foiled lined baking sheet and bake for 25 minutes or until softened.
  5. Since the squash will be softer at this time, if you need to make the pieces smaller, you can easily do that now.
  6. While squash is baking, combine cooked quinoa, diced apple, scallions and parsley in a large bowl.
  7. Toast walnuts in a dry pan for 4-5 minutes over medium heat or until they smell toasted. Add to bowl with quinoa.
  8. Add cooked squash to the quinoa and dress with lemon juice, remaining olive oil, salt and pepper (2 tablespoons olive oil, ½ teaspoon salt and ¼ teaspoon pepper.) Toss well and season with additional salt or pepper if needed.

 

Roasted Balsamic Brussel Sprouts

Roasted Balsamic Brussel Sprouts

roasted balsamic brussel sprouts vegan fiber cabbage

I might be one of the strangest people you know because I actually crave brussel sprouts. I didn’t like them when I was little but ever since I started on my journey to be healthier and subsequently losing 100 pounds, I love all kinds of vegetables.

Since cutting out processed foods and exploring new ones, my taste buds have changed. It sounds weird but I taste things differently now. Sweets are now way too sweet, sours too sour and salty too salty. One thing that changed in the opposite direction was that I now like spicy foods a lot more than before. Just a curious observation I guess.

Roasting these teeny tiny cabbages brings out the flavor and softens them up without making them mushy. It’s so quick and easy. If you were so inclined, you could even mix in a 1/4 cup of cooked crumbled bacon in the recipe.

Roasted Balsamic Brussel Sprouts
 
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Author:
Recipe type: Paleo, Vegan, Gluten Free
Serves: 4
Ingredients
  • 3 cups shaved brussel sprouts (either purchase pre-shaved or use a food processor for a few pulses)
  • ¼ cup + 2 Tablespoons olive oil
  • 2 Tablespoons balsamic vinegar
  • 1 teaspoon lime juice (can sub with lemon juice)
  • dash salt/pepper
  • *Optional: ¼ cup cooked crumbled bacon
Instructions
  1. Preheat oven to 400 degrees.
  2. Place brussel sprouts in 9 x 13 glass baking dish.
  3. In a medium bowl, combine all other ingredients, whisk until combined.
  4. Pour over brussel sprouts and mix thoroughly using your hands for best coverage.
  5. Bake for 20 minutes, stirring once.
  6. Stir in bacon crumbles now if using.
  7. Serve with a little dollop of ghee or grass fed butter.