Spreadable Almond “cheez” round

20181108_1835137767990080476201773.jpgAs I became more vegan and less vegetarian (i.e. no eggs and dairy), making charcuterie boards for my guests became a sad-side instead of a happy-side of hosting friends for meals.  I used to make boards bursting with so much meats and dairy cheese, it often became the main course for some.  I realize that was probably excessive, but now that I

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am more grounded in less excess and more healthy options all around, I felt it was time to give a cheese board a try… with a soft cheese to add to the robust, denser baked almond cheese I just made and loved (previous post).

And yaaassss!

Ingredients:

  • 1&1/2 cups non-dairy mylk
  • 1/2 soaked and skinned wild soil almonds
  • 1/2 Tablespoon salt of choice (I used red Hawaiian)
  • 1 teaspoon fine nutritional yeast powder
  • 1 Tablespoon fresh squeezed lemon juice
  • 1 large clove of garlic
  • 1 teaspoon agar agar
  • 2 teaspoon tapioca starch
  • 1/2 cup water
  • various herb mixes to dip outside of round form (I show one with paprika and cumin based mix and another mixed herb
  • optional–try a smidge of miso and less salt for savory umami-ness

What to do:

  1. Prepare your mini cake tins by lining bottom with a bit of brown parchment paper to ease movement after it is chilled and set20181108_1828338995176687588686455.jpg
  2. Put everything in a strong blender except your herb mixes to dip the round in to decorate and blend up
  3. Pour into saucepan, let boil for a second, reduce to simmer… YOU MUST GENTLE STIR THIS NON STOP FOR 5 MINUTES
  4. Pour promptly into tins/molds
  5. Let set in your refrigerator overnight or 45 minutes
  6. Do you best to gently roll the sides only in your choice of herbs
  7. Enjoy!

VEGAN ALMOND “CHEESE” -baked

20181108_1459023450186803027513305.jpgAs I have weaned myself far and away off refined sugars, my palate has become more prone to desire savory satisfaction, so when a Chef Gustavo from Cancun made this cheese, I had to try my hand at it.  It is a bit different, but not too different and as he told me, it was rather easy to make.!

INGREDIENTS:

  • 2 cups of soaked or blanched wild soil almonds (I prefer this over even organic.)
  • 1 large clove of garlic
  • 1 Tablespoon of Hawaiian red salt (or use sea salt or Himalayan)
  • 2 Tablespoon of fresh lemon juice
  • dash of fresh black pepper

WHAT TO DO:

  1. soak almonds overnight20181107_0715295053096485032927901.jpg
  2. peel skin off them (save the skins and lightly toast for a fun salad topping!)
  3. put all ingredients into power blender until smooth
  4. use as little water as possible …only enough to facilitate blending
  5. wrap it up in a nut mylk bag or similar over a strainer and let sit overnight to let the flavors marry and the excess liquid to drain
  6. heat oven to 350 degrees
  7. spread mixture into a pan or use a silicone baking pan like I did
  8. bake up to an hour for driest and firmest texture (I like it this way)
  9. let cool and slice up to serve as you wish or eat plain
  10. 20181029_1809262911323544025596063.jpgGustavo likes to drizzle olive oil and sprinkle coriander atop–it’s delicious that way!
  11. What I did at home is put the vegan cheese on top of a raw cracker with red beet hummus to hold it all together… so flavorful!
  12. Enjoy~

Her Great Green Goodness Shake

This shake is as potent and delicious as health-giving shakes go…and the intensity of the vibrant green color of it underscores its nutritive value.20181031_134540140135380534102081.jpg

It can be made to the consistency of soft serve (how I love it,) or as liquid-y as you prefer!  Or, you might want to add more Tocos and ice in a power blender like the Vitamix, put it in the freezer for 30 minutes or so and then scoop it out and add some toppings for a real good-for-you dessert.  I crave this like crazy, so I have it at least every other day as I developed it to meet my detoxing, nutrifying, cytotoxic needs as part of a overall get whole and healed lifestyle.  Adjust it to your liking and amp up the greens in it as you can tolerate and enjoy!

INGREDIENTS: (for about 12 ounce portion… I usually double b/c I always want more as it becomes a superb meal replacement or afternoon pick-me-up!)

  • 3/4 cup mylk (unsweetened,carageenan free non-dairy beverage- I love macadamia)
  • 2-3 Tablespoons nut and/or seed butter (I prefer a mixed version)
  • 1 1/4 cups ice
  • 1 Tablespoon lignan-free flax oil (Barleans or Spectrum brands are great)
  • 1 heaping Tablespoon chia seeds
  • 1 teaspoon to Tablespoon of each: Moringa, Spirulina, Chlorella (go for more!)
  • 1 heaping Tablespoon of Maca (add Ashwaganda if you have it for an option)
  • 1 heaping Tablespoon of Lucuma
  • 1 teaspoon Ceylon Cinnamon
  • 2 Tablespoon Tocos (rice bran powder-makes it smooth and creamy, but not a must)
  • 1 teaspoon (at least) of vanilla extract or vanilla bean paste
  • 1 serving/scoop of your favorite organic green powder for variety (see image below)
  • 1 Tablespoon of monkfruit granules or pinch of stevia to your taste
  • use banana or dates to sweetened if you  must and prefer over the above
  • SEE THE “ICE CREAM” VARIATION OF IT IN PHOTOS BELOW!

WHAT TO DO:

Simply blend it all up and make as thick or thin as you would most delight in and sit to enjoy the ultra healing you’re ingesting.  No kidding that it helped me detox from metal toxicity quickly, kept my cravings at bay, kept me satisfied for hours, and gave me a vast spectrum of minerals, protein, and vitamins I needed to recovery from many a health compromise over many years.

I must warn you… once you get this down to where you like it, you might get hooked!

It’s fun to top this with chlorophyll or E3 as I recently did to make this post with hemp and coconut shreds, but do as you please!

20181031_1344577630568153708443409.jpgMuch health and joy to you!

p.s. my other two shake/smoothies in rotation are called Hi-C-me, Cacao-Mente, and Avo-matcha… those will be posted and shared soon, too.

p.p.s… if you make and post this, please tag me on IG! @eatscommunity and @janeparksmith

AND NOW, TO MAKE IT A REAL TREAT FOR YOU AND MAYBE SOMEONE SKEPTICAL ABOUT HOW GREAT AN EXPERIENCE GOOD FOOD CAN BE…MAKE IT INTO SUPERFOOD “ICE CREAM”~ (just put in freezer 30-40 minutes, scoop it out, garnish in a hurry, and serve it up!

 

 

 

 

 

 

 

 

Read the notes tied to each image for more information and perspective.

 

 

 

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.

BUCKWHEAT’NANA BREAD

Hearty enough for a hangry man… or woman!

Buckwheat is not wheat –YAY! It’s a seed-based flour substitution that’s awesome for baking. It’s flour is grainer, darker, richly flavorful, and distinct.  You can swap buckwheat flour 1 – 1 for or mix up how you prefer!  The nutritional profile of buckwheat is excellent. For every 1 cup of flour there is approx. 402 calories, 15 grams of protein, 12 grams of fiber and 3.7 grams of fat. It’s a good source of vitamin B6, thiamin and niacin, and is rich in trace minerals such as magnesium, manganese, iron, phosphorus and folate. Here’s another article about it!

As you can tell, I am using buckwheat more and more because it’s healthy heartiness!

INGREDIENTS:

  • 1 3/4 cups buckwheat flour
  • 1/4 cup granulated monkfruit (I used Lakanto brand) – sub 1/4 cup of date paste or 1 Tablespoon of stevia if you prefer… or don’t add any sweetener at all and just add another 1/2 a banana!
  • 1 Tablespoon Ceylon cinnamon
  • 2 teaspoons baking powder
  • 1 teaspoon of Himalayn pink salt
  • 5 large very ripe bananas, mashed 2 cups (if you use date paste above, reduce by 1/2 banana here)
  • 1/3 cup light flavored olive oil and/or walnut oil
  • 2 teaspoons vanilla bean paste
  • 1 small pasture raised farmers market egg or sub with chia “egg” and splash of apple cider vinegar

WHAT TO DO:

Preheat oven to 350 degrees F.

Combine the buckwheat flour, sugar, cinnamon, baking powder and salt, mix well. Mash bananas, oil and vanilla paste, and stir together. Mix all ingredients…saving just a bit of dough for topping mix.

Chop up walnuts or GF oats or your topping of choice with bit of dough you set aside… put atop and mix in to surface area of bread batter you put in a parchment lined or lightly greased 9×5 loaf pan.

Bake on the middle rack for 50-60 minutes.  Test with toothpick or slender chopstick if you have plenty like I do in my kitchen.

Let cool about 15 minutes and yum it up!

OPTIONAL… mix in some blueberries or raspberries for a completely fun and vibrant taste profile. But I suggest gently pressing the whole frozen berry into batter from the but before adding nut topping so they keep their shape.  It makes an aesthetic difference once done baking.  Otherwise, you can end up with a fully colored loaf instead of spots of lovely color.  Oh…. And uh, chocolate, is a good idea, too! 🙂

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This nutty crumbley topping is sooo delicious and hearty.  

PALEO CARROT CAKE & MUFFINS!

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Carrot Cake… swoon.  *sigh.

Yes, it’s one of my favorite treats, but I don’t enjoy it as much when there’s Gluten and especially when sugar is the first or 2nd ingredient on a long list of too many not-so-goods!  But, it takes a bit more of an effort than other nice cakes, so I don’t make it often. However, my mom’s recent birthday prompted me to try re-making a version I loved because my parents both love carrot cake…they passed that preference to me! LOL

This is a good number of ingredients, but they are all wholesome and you can cut down even further on the fruit and the maple syrup if you want less sweetness.

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INGREDIENTS:wp-1488935949741.jpg

1.5 cups shredded carrots (about 7 medium to large sized)

1/4 pure maple syrup (grade B for least processed variety- use up to 1/3 cup)

 

2/3 cup coconut flour sifted with 1/2 cup arrowroot flour

3/4 cup melted coconut oil

1 Tbsp vanilla bean paste

1 Tbsp Ceylon Cinnamon

1 heaping tsp each of allspice, ground ginger, and baking soda and baking powder

8 pasture raised eggs

1/2 cup crushed pineapple (measured after squeezing out juice) (omit for strict paleo)

1/2 cup each of raisins and white mulberries (omit for strict paleo)

1 cup or so activated walnuts (I save this for the frosting for distinct texture from cake)

Coconut Rum Frosting-recipe at the endwp-1488871720258.jpg

WHAT TO DO:

1- Prep your fruit.  If you have fresh chunks of pineapple, put them in a food processor, then squeeze as much as possible out and allow the raisins and mulberries to sit in the juice. Set the pineapple fiber aside for mixing in to batter.  If you don’t already  have the date paste ready and softened, put your seeded dates into the food processor and make a nice paste 🙂

2- Peel and then shred carrots in food processor and let sit in maple syrup overnight, preferably, or an hour or so. Again, do what you can to squeeze as much of the carrot juice and syrup from the fiber by hand.  I usually press it between two stainless steel bowls.

3- Sift all your dry ingredients together (coconut flour, cinnamon, allspice, ginger, baking soda and powder.)

4- Mix up wet ingredients (eggs, date paste, vanilla paste, melted coconut oil)

5- Add the dry ingredients and continue mixing.

6- Wring out your wet ingredients another time and add pineapple pulp, carrot shreds, mulberries, and raisins and stir everything together.

7- Grease cake pans of your size preference or muffin pans and fill!

8- Bake at 350 for 45 minutes (smaller pans)-60 minutes (9-inch pans).  Because this is sooo moist, you may need to bake longer depending on how well you squeezed out the juices.

9- Test cakes/muffins at 45 minute with a toothpick and remove if/when done.

10- Let cool… Frost and garnish with activated walnuts. (Frosting recipe below.)

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NOTES: Adding pineapple and the dried fruit makes it not so Paleo, so omit if that’s a major matter for you.  I added them because I love the taste.  Also, if you prefer a denser cake and not the lightness of the flour mixture in this version, then sub arrowroot with more coconut flour or buckwheat flour.

FROSTING –INGREDIENTS:

1 cup coconut milk (unsweetened)

1 tsp Himalayan pink salt

5 teaspoons arrowroot flour

1 Tbsp rum extract

1/2 cup melted coconut oil

1 cup coconut manna or 1 cup soaked cashews to blend together

WHAT TO DO

1- Put all in your food processor or high-powered blender.  If you need some liquid to help move along the processing (if the manna or cashews are too thick,) then use some of the pineapple juice from above.

2- Chill in refrigerator for at least 30 minutes and when it’s solid enough, yet spreadable enough, decorate your cake/muffins!  I love sprinkling light coconut shreds on top along with the walnuts for a pretty touch.