Black Bean Brownies with rich benefits!

  • INGREDIENTS:
  • 10 oz can black beans, drained and rinsed.
  • 1/2 cup almond butter (or macadamia or cashew butter)
  • 1/3 cup date paste (moistened with water to help mix)
  • 2 flax eggs
  • 1/4 cup fine almond flour
  • 1/4 cup cocoa powder
  • 1/4 raw cacao
  • 1/4 cup blackstrap molasses (about 4 flowing Tablespoons)
  • 2 Tablespoons melted coconut oil
  • 2 Tablespoons vanilla extract
  • 1 Tablespoon vanilla bean paste (optional)
  • 1/4 tsp baking soda
  • 1/4 tsp baking powder
  • 1/4 tsp salt
  • 1 tsp cinnamon
  • fine salt grater to add fine powder to top
  • 2 Tablespoons of water to use in food processor to help mix
  • 3/4 cup chocolate chips (with stevia or other lightly sweetened only versions)
  • OPTIONAL–for sweet tooths–omit date paste, increase black beans to be 15-16oz (or 1 full drained can), and replace molasses with 1/4 monkfruit granules… but using something like coconut palm sugar would make it most like a normal brownie. My version with above listed ingredients are for non-sweet-tooths and it is quite satisfying!

WHAT TO DO :

  1. Put all wet ingredients in first and slowly incorporate dry ingredients in gradually as food processor makes it in to a thick, smooth batter.
  2. Spoon and level batter into a baking pan…8×10 would be best as dates make this brownie rise a bit… but 8×8 would be fine, too
  3. Mix chips into top third of the batter
  4. add fine freshly grated salt powder to top of prepared batter to bake
  5. bake for 25 minutes at 350 degrees…. check if ready with a toothpick.
  6. Enjoy with nice-cream on top as a nourishing dessert snack.

WHY organic, unsulphured MOLASSES? It offers minerals that are enriching…iron, potassium, B6, and calcium…as well as an earthy caramelly old-world flavor that is deeper than just simple sweeteners. I believe every ingredient should have a body-blessing-benefit!

LOVE MY CACAO MOUSSE Vegan & Keto!

KETO CACAO MOUSSE with topping variations

Before I get into the low-carb version, here is my original share for everyday folks who want to sneak some health into unsuspecting standard American diet eaters… I love and miss this one! Pre-KETO version… yummy, but for when higher-glycemic whole fruits are back on my plate! https://joiedejane.wordpress.com/2015/04/23/raw-dark-chocolate-pudding-for-earth-day/

pre-Keto version with dates

Now, since I am Vegan-Keto for health recovery reasons and need the healthy fats to do their best to reset my brain and body, here comes a version with MCT powder and Lakanto (which has erythritol and extract of luo han guo fruit.)

pre-Keto Version closeup

INGREDIENTS:

=2 large ripe avocados

=1/3 cup coconut milk (or unsweetened nut mylk of choice/not rice. I love the combo of coconut cream and almond mylk)

=6 tablespoons unsweetened raw cacao powder (more if you’re need it dark, dark… or less if you like it bit less noir! Use carob powder if you cannot have chocolate.

=4-tablespoon of Lakanto sweetener and, if you need, add Lakanto monkfruit liquid drops to your taste as you blend

=1 Tablespoon vanilla extract… and teaspoon of vanilla beans, if you have it

=1 scant teaspoon of cinnamon

=2 heavy dashes Himalayan pink salt

=MCT oil few drops or one teaspoon or MCT powder

=optional 1 Tablespoon of cold brew coffee (I don’t usually have coffee, but enjoy if you do~)

Fresh out of the processor

WHAT TO DO: Just use a strong food processor or high-powdered blender and taste as you go… 🙂 It will be potent, but so good with a side of berries 🙂

It does give you a nice afternoon energy lift!

KOSHER TURKEY GOBBLE BALLS

I love when a holiday dish can be an evergreen one and vice versa… this is an anytime meal perfect to pair with veggie pulp “No Meat-Balls” for a family that has committed vegans as well as meat-musters.  Yes, I call them meat-musters because carnivores tend be as dogmatic about eating animal flesh as vegans are about not consuming animal products.  It’s good for all come around one table to break bread and grow toward one another or at least enjoy eating IMG_20180909_121525_336.jpgtogether.

Even this little guy hopes he can join in!  He enjoys his animal protein but is glad he is not served up as a meal like his sister Contessa almost was in Korea before she became part of our fur-ever family.  Find our more about them and the dog meat trade online!

Rocky and Tessa got to eat some raw Kosher Turkey meat before they became these luscious balls full of flavor, so they got their gobble going, too!

We all need more love and care…and I certainly need to practice more mindfulness, which recounting how this recipe came together helps me do while giving thanks for the experience in the now.

INGREDIENTS:

  • 1 lb. kosher and organic ground turkey
  • 1/2 cup veggie pulp (carrot, celery, parsley, some beets)
  • 1 large farm fresh or truly pasture raised hen eggs
  • 3/4 cup bread crumbs of choice (make your own from stale bread and reduce food waste)
  • 3/4 cup parmesan cheese
  • 3 Tablespoons of cold-pressed virgin olive oil
  • 2 garlic cloves minced… try elephant garlic
  • 1/4 cup of chopped parsley
  • 1/2 onion finely chopped
  • 1 shot of organic cow milk (whole)
  • 1 Tablespoon tomato paste
  • salt and pepper to taste
  • fresh basil for garnish

WHAT TO DO:

  1. Prepare all the veggies first. Chop onion, mince garlic, chop parsley and put in mixing bowl.  Add cheese, bread crumbs, and tomato paste and then once that is thoroughly mixed together, add your meat and egg.
  2. Put your spices, shot of milk, and olive oil on top and mix this final mixture together, but don’t overdo as over-mixing can make the final result thick and tough instead of firm and tender.
  3. Mix by hand into large balls, coat with some olive oil for nice browning,  and bake for 35-45 minutes.

This turned out so well my husband kept mumbling and wondering why it was so good when a vegan made it! LOL.. isn’t life funny?  The homemade vegan red sauce probably helped 🙂

As I mentioned, this is a great option to bring the family together with the No Meat-Balls available on this blog…

Thank you!20180909_112558.jpg

FLAX SNACKER CRACKER

20180307_132911.jpgyea.. I know.  Weird name.  #currentmood. LOL!

Because #earthday is really everyday, here’s a daily do-good-for-you and our planet treat!

These are a must to have around if you’re a snacker or if you’re trying to be healthier and get more of those healthy flax oils in your body.  Plus, you can top these with anything and make an endless variety of flavors to snack appropriate to your mood or health needs!20180306_182603.jpg

INGREDIENTS:

1 cup of raw, golden flax seeds (golden ones appeal to me in texture and color, but the dark brown ones are great, too!)

1/4 cup of apple cider vinegar

2 Tablespoons of Nutritional Yeast

1/4 cup fresh, finely chopped herbs (I used fennel, basil, oregano, but throw in what you like!)

Dashes of cayenne, black pepper, turmeric, or go sweeter with cinnamon and just a dash of Himalayan Pink Salt with no other herbs or seasonings.

20180307_122453.jpgWHAT TO DO:

Stir seeds with water for 4-5 hours (minimum of 3 hours, if you are in a hurry)

Mix up rest of ingredients with the apple cider vinegar and stir into goopy and slimey seed and water mixture.

Spread on your lining for whatever type of dehydrator you have.  Mine is rounded square in shape with circle liners, so don’t let my photos mislead you.  I love the large, multi-level  professional dehydrators, but the humble little one works just fine 🙂

Spread the mixture as thinly as you can without seeing through to the liner.  Dehydrate on 110 or no more 118 for 8-10 hours.  You may need to flip the seed spread middle of the way depending on what kind of liner you have.   Mine is not breathable so it needs to get its share of dehydration by flipping onto the unlined stackable shelves.

Fun tip:  I loved the crackers when they weren’t totally crunchy, but went bonkers for them when they were finally super crackly and done! TA-DA~

Broccoli and Acorn Squash Soup (V & GF)

 

20180119_215935.jpgINGREDIENTS:

-1 medium acorn squash baked for 40 minutes at 380 degrees.

-1 lb of broccoli –floret tops only– slice and use stems to eat dip with!

-1 small onion, diced

-3 Tablespoons of nutritional yeast (if needed, add salt and pepper to taste)

-4 garlic cloves, smashed

-garnishes of fresh herbs, olives, & sprouted pumpkin seeds

-splash of white wine (if you cook the soup to boiling and not leave partially raw)

WHAT TO DO:

1- Make your own scratch broth by putting celery, onion, ginger, bit of seasoning like salt and pepper, bay leaf, and white wine and then let slow cook at least 24 hours

2- Sautee onion and garlic

3- Put 2 cups of veggie broth into your power blender along with the broccoli florets (raw) and cooked squash you’ve scooped out and let blend until smooooooooth

4- Add sauteed veggies into blender and continue blending.

5- Pour into stovetop pot.

NOTE: My broth is intentionally spiced with overtones of ginger, so your broth flavor profile can reflect your taste inclinations!  If you want to sweeten this soup, add 1/2 small apple into the blender or add to the broth making process, but I enjoy savory for soups.  For more gusto, you can add pinches of fine red pepper and freshly ground pepper.  In my opinion, the salted pumpkin seeds that are sprouted and dehydrated make a huuuuge delicious difference 🙂

Using raw broccoli is intentional because it cooks slightly when warmed in the pot so you can have the best of both worlds… some raw benefits will linger while enjoying the comfort of slightly warmed soup.  Nutritional benefits do change by cooking.  Food for thought here: Broccoli both ways?

ENJOY!20180118_165541.jpg

In Season Spice Muffins (V,GF,Low sugar)

Whether it is the holiday season or not, these little muffins will add just enough nice spice to make your day!  20171126_142032.jpg

I had some pumpkin left from Thanksgiving goodness, so I wondered about how best to 20171126_144757.jpguse it…and since I’m preferring to go more and more Vegan, this mini-muffin-madness happened. So cute with their little muffin tops that will melt in your mouth!

They make the perfect on the go snack of shareable morsels for a get-together.  So, let’s get this recipe sharing going!

 

INGREDIENTS:

  • 1.5 cups of pumpkin puree
  • 3 Tbsp freshly ground flax seeds mixed into double the amount of water
  • 1/2 small ripe banana
  • 1.5 cups of golden monkfruit (I use Lakanto)
  • 1 cup finely ground almond flour with no skin
  • 1.5 cups of gluten-free old fashioned oats
  • 2 cups of whole grain buckwheat flour
  • 1/3 cup coconut nectar syrup
  • 1/3 cup extra virgin unfiltered organic olive oil or grapeseed oil
  • 4 tsp baking soda
  • 2 tsp Ceylon cinnamon
  • 1/2 tsp Himalayan pink salt
  • 1 Tbsp pumpkin pie spice
  • dash of ground ginger
  • choice of vanilla extract or paste
  • fun topping option: figs or dates, and nuts…maybe chocolate!?20171126_141902.jpg

  WHAT TO DO:

  1. Line muffin pans with paper lining or spray to keep from sticking
  2. Preheat oven to 350 degrees and mix up flax egg
  3. Add mashed banana, flax egg, pumpkin puree, monkfruit, vanilla paste, coconut nectar, olive oil in mixer bowl and blend a bit
  4. Sift together all the rest of the dry ingredients until evenly distributed
  5. Mix wet and dry ingredients together until batter is thick and well combined.
  6. FUN OPTION–chop up remoistened Turkish figs, nuts of choice like pecans and walnuts and stir with coconut oil and couple spoonfuls of the batter. Then mix little dollops of it on each muffin.  You can even do chocolate, but avoid the sugar if possible!
  7. this will make about 36 mini muffins, so there’s lots to go around after you bake them for 17 minutes.
  8. Test for doneness with a slim chopstick and let cool before boxing up or devouring.

POWERHOUSE PESTO–reinvented!

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An empowered take on a healthy classic, my version energizes this delicious condiment/sauce into a healing food. This is a vegan jubilee unless you add bee pollen for those added health benefits…it’s up to you!!!

20171112_184206.jpgINGREDIENTS: (all organic, favoring homegrown greens)

3 cups of Basil (used sweet Italian and Greek)

2 large garlic cloves minced

1/3 cup extra virgin cold-pressed (more if needed to food process smoothly)

1/4 cup raw, activated (if possible) apricot kernels

1/8 each activated (if possible) walnuts and pistachios

1 Tablespoon of Moringa Powder (Italian style)

few dashes of Himalayan pink salt (to taste)

splash of balsamic red wine vinegar

Option: Add pine nuts for more classic flavor by replacing above seeds and nuts and add 1 Tablespoon of local bee pollen. If thyroid support is your focus, substitute the pistachios with Brazil nuts since they are a good source for selenium.

Top with freshly ground black pepper.

What to do:

Put basil leaves, garlic, olive oil in food processor and keep going while adding all the other goodies until it becomes a rich thick paste or runnier with more olive oil or water as you prefer.

Mix it in to your raw veggie or kelp noodles or on spaghetti squash as pictured here… and top beautifully with more fresh, raw sustainably sourced produce.

It’s sooo rich in health values, it’s ridiculous that it can taste soo good and be versatile enough for anyone—carnivore or raw foodist. It is a super boost for anyone!

The Whys—Information to consider and explore as this world is full of natural health optimizing foods that is good to know about and try if you feel moved to!

Apricot Kernels for B-17 as a possible cancer fighter.

Walnuts and Pistachios for body soothing healthy fats.

Moringa powder for an array of goodness.                                                                                 (This is the brand I used, in case you would like to check them out: http://moringaforlife.com/)

Bee Pollen.

ENJOY this densely nutritious and tasty POWERHOUSE PESTO!

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