Move over Carnation Instant! This creamy, delicious smoothy is chocked-full of calcium and other bone building minerals, including omega-3 fatty acids.
Author: Victoria Laine
Serves:: 1 serving
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Ingredients:
1-11/2 frozen banana
2-3 ice cubes
1 Tbsp cocoa powder
2 tsp hulled hemp seeds
1 tsp tahini (sesame butter)
4 oz water, or unsweetened non-dairy milk
2 tsp pure maple syrup
½ tsp blackstrap molasses
Directions:
Pre-freeze bananas in a freeze-able container (Peel bananas, break into 3 or 4 sections, and freeze for several hours. Will keep for several weeks.)
Variations abound…change up the pecans with either walnuts, cashews or sunflower seeds. Add a teaspooon of your favorite curry powder or paste. Add chopped greens like parsley, dill or cilantro. Replace dill pickles with other pickled veggies or olives. The possibilities are endless! Serve in a whole-grain wrap or in a fresh or steamed collard leaf!
Author: Victoria Laine
Serves:: 4-6 wraps
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Ingredients:
8 oz (454 g) pkg tempeh, pre-marinated (spiced, smoked or original)
½ cup pecans, raw or dry roasted, chopped
1 Tbsp light soy sauce or Braggs liquid soy
½ cup chopped dill pickles (or olives)
½ cup chopped celery, and/or bell peppers
1-3.5 oz pkg alfalfa or mixed sprouts, (or 1 cup shredded spinach greens)
6-8 whole grain wraps (tortilla shells or pitas)-or collard leaves (raw or lightly steamed, with stem removed)
IMPORTANT NOTE:
Some store-bought tempeh is sold ready-to-eat and pasteurized, especially those that are pre-marinated, but some tempeh needs to be cooked first before using. If cooking is required, it can be steamed, poached, baked, grilled, pan-fried, etc.
Directions:
OPTIONAL: Lightly toast raw nuts/seeds in a pre-heated toaster oven at 350ºF or a dry cast iron fry pan for about 3-4 minutes. (Watch carefully as they can burn easily…better yet, use the timer!)
Grate tempeh with a hand grater (coarse side) or in a food processor with the grate blade. Transfer to a medium bowl and add the chopped nuts, soy sauce, pickles, celery and/or peppers. Mix well with a wooden spoon or clean hands.
Make individual wraps with either warmed tortillas shells or pitas. You can warm tortillas a variety of ways. Microwave 1 or 2 at a time for 10 seconds, or heat a heavy fry pan (medium heat) and place each shell in the pan for only about 30 seconds, flipping it to the other side for a few seconds also. Repeat with each shell, filling one while warming the next. Or, you can remove them from the package and place the whole package on a large sheet of foil. Bring ends of foil together to make a package, and place in a pre-heated (400ºF) oven or toaster oven for about 10-15 minutes.
NOTE: Some shells and pitas are fresh and pliable enough to avoid warming.
Fill each tortilla, pita, or collard leaf with both the tempeh pate filling and some sprouts or greens.
Serve immediately or as soon as possible, as filling will eventually make the wrap soggy. (Or line the wrap with large spinach leaves which acts as a moisture barrier helping to reduce or eliminate the soggy factor.
It’s the dressing that makes this bean medley so exquisite. Make a double batch so you’ll have planned-overs for another meal! Due to the acid in the lemon juice acting like a preservative, and ingredients that keep well, you can store this medley up to a week refrigerated. It can be a delightful topping over a bowl of fresh greens.
It's the dressing that makes this bean medley so exquisite. Make a double batch so you'll have planned-overs for another meal! Due to the acid in the lemon juice acting like a preservative, and ingredients that keep well, you can store this medley up to a week refrigerated. It can be a delightful topping over a bowl of fresh greens.
Author: Victoria Laine
Serves:: 4-8 servings
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Ingredients:
DRESSING
2½ Tbsp fresh lemon juice
2½ Tbsp maple syrup
⅓ tsp salt (omit if using olives)
2-15 oz cans (3 cups cooked) mixed beans, drained (eg. garbanzo, kidney, pinto, romano, black eyed, etc.)
½ cup red onion, thinly sliced or green onions/scallions
2 stalks celery, finely chopped
½ cup red bell pepper, diced
½ cup pickled black olives (opt)
Directions:
In a salad serving bowl, whisk together lemon juice, maple syrup and salt.
Rinse beans and add to bowl. Add onion, celery, bell pepper and (opt) olives.
Serve immediately or marinate for several hours (or overnight) in fridge.
West African Sweet Potato Soup (Slow Cooker Option)
West African Sweet Potato Soup is nourishing and toothsome. Peanuts are so satisfying and protein rich that there is a good chance your omnivores won't miss their meat. The unique blend of satisfying flavor makes this gingery soup a crowd pleaser! West African Sweet Potato Soup is a thick soup that can be served hot and steamy on its own or alternately can be ladled over top of a bed of whole grain rice or millet. It partners well with Grated Confetti Salad - This soup is naturally gluten-free!
Author: Victoria Laine
Recipe Type:: Dinner, Lunch
Serves:: 8 cups
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Ingredients:
2 Tbsp water or veggie broth
2 cups onions, chopped
¼-1/2 tsp cayenne
1 tsp fresh ginger root, grated
1 cup carrots, chunky chopped
2 cups sweet potatoes, unskinned, chunky chopped
4 cups vegetable stock (or 2½ tsp Herbamare herb salt + 4 cups water)
16 oz (2 cups) tomato juice
¾-1 cup peanut butter, chunky (or smooth if desired)
1 Tbsp raw brown sugar (Sucanat, Demura, Rapadura, coconut sugar)
GARNISH
¾ cup scallions/green onion (opt)
Directions:
In a large pot, sauté onions in the water until translucent.
Stir in cayenne and ginger. Add carrots and sauté a couple more minutes.
Add the potatoes, then the stock and bring soup to a boil.
Simmer for about 15 minutes, until veggies are tender.
SLOW COOKER OPTION:
Add mixture to a slow cooker for several hours until potatoes are tender when pierced with a fork. Turn heat to low and add tomato juice and raw sugar to pot.
Using a hand blender, purée, leaving a bit of texture if desired.
Add the peanut butter and whisk until smooth. (If you blend it you'll lose a lot of the crunchiness of the peanut butter which adds a nice texture). Serve hot and steamy, garnished with scallions if desired.
This simple delicious breakfast recipe is made in 5 minutes. I often whip it up before I go to bed so breakfast is ready to go in the morning, with well soaked chia seeds. I also make it in bulk so I have several breakfasts made in advance at once, adding the fresh fruit at the last minute, if desired. You can use individual containers for an easy breakfast or school or office snack.
Author: Victoria Laine
Serves:: 2-3 Servings
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Ingredients:
2 cups non-dairy yogurt or kefir
¼ cup chia seeds (black or white)
1 cup raspberries, fresh or frozen
¼ cup slivered almonds
1 tsp cinnamon (optional)
Directions:
Mix together all ingredients.
Allow chia seeds to soak and become soft in the yogurt or kefir for at least 30 minutes, or preferably longer if time allows.
Serve in individual bowls or take-away containers.
Hi, I'm Victoria Laine, whole-food educator, author, and health blogger.
My website is the home of all things delicious and nutritious, celebrating the pleasure of food and well-being.
You'll find recipes, menus, books, and courses, as well as private nutrition counseling for Celiac disease, inflammatory conditions, allergy eating, plant-based lifestyles, and more.
I'd love to hear from you if you have questions or suggestions!
