by Victoria Laine | Oct 2, 2013 | BOOK: Gluten-free Vegan Baking, Breakfasts, Gluten-free Vegan Baking, RECIPES: Whole-food Nutrition Kitchen
Mmm…what’s more homey than warm spicy scones, fresh from the oven! I find these easy scones less fussy than muffins. (I also love getting my hands into baked creations!) Pumpkin puree is an excellent anti-oxidant rich food and an excellent moist replacement for oil or butter in baked goods. That simple switch translates into significantly reduced fat calories. Freeze extras scones for best freshness. Simply re-warm in a microwave for 30-60 seconds, or wrap in foil in a toaster oven to freshen leftovers.
2 cups whole-grain pastry flour (Gluten-free: 1 cup each – Bob’s Red Mill *All-Purpose Flour + *Bisquit & Baking Mix)
1 1/4 cups rolled oats (Gluten-free if needed)
1/2 cup “natural” dry cane sugar (I use Sucanat)
Pumpkin Spice Scone
1 Tbsp baking powder
1/4 tsp salt
2 tsp each ground cinnamon and ground ginger
1/4 tsp each ground cloves and ground nutmeg
2 Tbsp chia seeds, ground
14-oz can pumpkin -or- sweet potato (397g)
1/2 cup water
1/2 cup dried cranberries -or- raisins
1/4 cup raw pumpkin seeds -or candied ginger (optional-for garnish)
Apple Butter (from last weeks post) -or- store bought (optional for spreading)
Directions:
1. Preheat oven to 375F. Line 2 baking sheets with parchment paper.
2. Grind the chia seeds. In a large mixing bowl, combine chia, flour, oats, sugar, baking powder, salt, spices, and dried fruit.
3. Scoop out the can of pumpkin, and add the water to the dry ingredients. With a rubber spatula or wooden spoon mix in the moist ingredients to incorporate.
4. Using a small handful of flour, dust a large cutting board or your counter top. With your “floured” hands pull the sides of the dough together and transfer it out onto the floured board counter. Using you hands and adding more flour as needed to keep it from sticking, fold the dough it into a large round ball. Break the dough into two pieces, flouring the counter again if needed, and form into disk-shapes. Press or roll dough so it is about 3/4” thick.
5. With a large knife cut the disks (being very careful not to cut the counter…or you can transfer to a floured board) into 6 pieces by cutting in half, then into thirds. Transfer each scone to the lined baking sheets.
6. Decorate with several pumpkin seeds, or chopped candied ginger. Bake for 15-18 minutes until lightly browned. Cool and serve with apple butter (optional).
by Victoria Laine | Sep 27, 2013 | BOOK: Real-Life Vegan, Jams, Sauces, Chutneys, RECIPES: Whole-food Nutrition Kitchen
Welcome to Victoria’s Whole-food Nutrition Kitchen where you will discover both a weekly *Health Bite* as well as a plant-strong, gluten-free recipe and delicious inspiration!
Today’s Health Bite – The mighty *APPLE*
The quintessential symbol of nutrition. Sweet and crunchy, one-a-day is said to keep the doc away. So why is this once-forbidden yet-now-so-common fruit a healthy choice?
One of reasons nutritionists recommend a regular apple intake is because of the phytochemical “quercetin,” which is a flavonoid, part of the Vitamin C complex. Quercetin (pronounced: keer-ci-tin) helps reduce the release of histamine and other inflammatory chemicals in the body making it, and therefore apples, delicious allergy and asthma fighters.
Pesticide alert! Apples are near the highest of the Dirty Dozen list (see: Environmental Working Group) for pesticide and herbicide contamination. Choose non-sprayed apples whenever possible.
Today’s Whole-food Recipe…
(Slow-Cooker) Apple-Butter
~ makes: 6-8 cups ~
from: Real-Life Vegan by: Victoria Laine, p.220
Use up your excess apples and enjoy a delicious, thick apple-jam all year round! Commercial apple-butter, while delicious, can be pretty pricey, likely because it takes so many apples for each batch. Use your slow-cooker to use up excess or over-ripe apples without having to watch over them as they reduce down into concentrated, spreadable sweetness.
5 lbs chopped apple (about 12-15 cups, cored and quartered)
1 cup dry unrefined sugar cane (Sucanat, Rapadera, etc)
1 cup water (or omit sugar and use apple cider)
2 tsp cinnamon
1/4 tsp each: ground cloves, nutmeg, and allspice (opt)
pinch salt
1. Note: Don’t remove the valuable skin from your apples! Wash apples, cut them into quarters and remove the cores. Alternately if you own an apple corer…well, you’ll know what to do!
2. Place the quartered apples in the slow-cooker insert. Add liquid and other ingredients. Stir with a wooden spoon and put the lid on. Simmer apples on LOW for about 10-12 hours, or overnight.
3. Remove the lid and allow to simmer another several hours to thicken. This can vary depending on the juiciness of the apples, so be patient, even another 3-8 hours potentially.
4. Turn off the heat and allow to cool in the slow cooker. Blend apple puree using an immersion hand-stick blender, or transfer cooled apples to a blender. Process until smooth. Transfer to clean glass jars and refrigerate up to 2 months. For longer term storage, freeze in ziplock style bags or suitable freezer containers.
by Victoria Laine | Dec 12, 2012 | Beverages, BLOG: Victoria's Health Secrets, BOOK: Real-Life Vegan, RECIPES: Whole-food Nutrition Kitchen
When I assist clients who are having health challenges, be it digestive distress, allergies, or weight regulation, I recommend they avoid or minimize their alcohol intake to allow their livers and pancreas the ability to be free of having to metabolize alcohol. This allows their organs an opportunity to do the other important functions that help them to overcome their issues.
p.166, Real-Life Vegan (www.RealLifeVegan.com)
Most hosts today will ensure there are non-alcoholic beverages but in so many cases those choices are sugar-ladened soda pop, or punches laced with soda pop. Not a healthy choice and possibly no less damaging to our liver and pancreas. So what to do? If you are a health conscious host, here are some delicious, easy ideas for your guests.
There are several beverage ideas and recipes in Real-Life Vegan (my second book available at eStore) including: Mint Mojito Mocktails, Juice Spritzers, Coconut Chia Water, Maple Lemonade, and Iced Herbal Teas.
WARM SPICED WINTER BEVERAGE RECIPE!
As we’re heading into the winter holiday however, I want to arm you with a healthy version of an easy, popular, warm, non-alcoholic beverage for entertaining. I’ve served this up for many parties and even taken it in a thermos for after-tobogganing or skating get-togethers.
For parties I either use a large pot on the back burner of the stove if space allows, or I plug-in a large slow cooker / crock pot in an area where everyone can help themselves.
This is so simple, yet so wonderfully festive! It’s only two ingredients…pure organic non-clarified apple juice (sometimes also labelled “apple cider”) or pear juice or a combination of both…simmered with tea bags that contain spices such as cinnamon, ginger, cardamon, and cloves…for example this one that is easily found in most grocery stores > http://www.celestialseasonings.com/products/herbal-teas/bengal-spice
Now…be sure not to wimp out on the spices! This is where people go wrong when making herbal teas, and you don’t want to make the same mistake with spiced cider. You’ll want to use at least one tea bag for every 3-4 cups of juice. So if you’re making a large pot (I’ve used my canning pot for large crowds) you’ll likely be adding an entire 20 bag box of tea bags. A large slow cooker maybe 8-10 tea bags.
Be sure to allow time for simmering the spiced cider so it can activate the spices and develop the rich flavors that are so delightful. Once your juice is simmering, let it continue to simmer for at least 20-30 minutes. If you make it in advance you can turn off the heat and then rewarm when the party begins. Your house (or office staff room, or party room) will fill with a holiday fragrance that even the alcohol drinkers will be commenting on!
Warm Spiced Cider (no sugar added)
HEALTH BENEFITS of SPICES!
That’s it…2 ingredients, juice and tea bags! No refined sugar…no artificial ingredients…no regrets! There are healthful benefits thanks to the power of spices. Even though pure, organic apple juice is a much healthier choice than soda pop and other sugary beverages it still contains a high concentration of natural sugar (carbohydrate.) Cinnamon has been shown in numerous studies to assist the metabolism of carbohydrates. Ginger root is an anti-inflammatory spice. Cloves and cardamon have immune supporting properties. So by adding spices to this delicious beverage you are getting health benefits. People with diabetes may even be able to handle a moderate size mug, especially if sipped along with a whole-food, plant-strong diet. (www.RealLifeVegan.com)
I hope you enjoyed this blog. I would love to hear your comments, and receive your feedback on suggestions future blog ideas! Thanks for “tuning in!”
To your health and happiness, Victoria
by Victoria Laine | Nov 8, 2011 | BOOK: Real-Life Vegan, Entrees, Full-Meal-Deal-Salads, RECIPES: Whole-food Nutrition Kitchen, Veggies
This easy, delicious recipe was given to me by my dear friend Anne many years ago. I’ve tweaked it slightly and demonstrated it in cooking classes many times. It’s a great way to introduce legumes (beans) to first timers!
Ingredients:
Black Bean Corn Salad
DRESSING:
1/3 cup fresh lemon
2-3 cloves garlic
1/4 tsp salt
pinch – 1/4 tsp cayenne pepper
SALAD:
2 cups frozen or fresh corn
1/2 cup fresh parsley or cilantro, chopped fine
1 avocado, peeled, pitted, bite size
1 red bell pepper, chopped small
1-2 tomatoes, chunky chopped
6 green onions or chives
(2) 15oz cans black beans (drained)
DIRECTIONS:
1/ Mix dressing ingredients together in a lidded glass jar, shaking well or whisk together in a bowl.
2/ Mix salad ingredients and combine with dressing.
3/ Serve in a decorative glass bowl if desired.
Note: Can be prepared in advance and refrigerated. Frozen corn does not have to be cooked, just place in strainer and run hot water over top. Fresh sweet corn also does not have to be cooked, just cut off the cob and add to salad.
by Victoria Laine | Nov 8, 2011 | Entrees, RECIPES: Whole-food Nutrition Kitchen
A great way to introduce legumes! This warmly spiced dish is laced with sweet dates that counter the lemon and spice for new palettes. One serving packs 10 gms fiber! One test family said this dish reminds them of “sweet and sour chicken”.
Lemon Chickpeas
Ingredients:
2 cups basmati brown rice
pinch salt
1 whole organic lemon
1 large white onion (diced)
1 tsp ground coriander
1 tsp ground cumin
1/4 tsp cayenne
1/4 tsp salt
dash black pepper (opt)
(2) 19oz cans chick peas, drained
3 medium juicy ripe tomatoes, diced
1 cup diced pitted dates
1 tbsp lemon juice
DIRECTIONS:
1/ Rinse rice and add to a heavy saucepan. Add 4 cups of water and salt and bring to a boil. Reduce to low and put a tight lid on, simmering for 50-60 minutes, or use a rice cooker or pressure cooker according to machine directions.
2/ Prepare lemon by washing the rind well, squeezing juice and reserve. Scrap away pithy part (white membrane) of lemon, and slice rind into thin strips (or grate) retaining about 2 Tbsp (25mL).
3/ Slice onion and sauté in water in a heavy skillet, frying onion and spices at medium heat, stirring occasionally until lightly browned and softened.
4/ Add chickpeas and lemon strips and stir until heated for several minutes. Add tomato and dates and simmering for several minutes, until fruit is warmed and slightly softened.
5/ Remove from heat and stir in lemon juice. Serve over cooked rice.
by Victoria Laine | Nov 8, 2011 | BOOK: Real-Life Vegan, Full-Meal-Deal-Salads, RECIPES: Whole-food Nutrition Kitchen, Veggies
I love the tang of the dressing combined with the sweetness of the potatoes and the crunch of the pecans. Serves 4-6, and leftovers are great next day.
Ingredients:
Sweet Potato Miso Lime Salad
4 cups sweet potatoes
1/2 cup pecans, chunky chopped
1/2 cup green onions, scallions
3 tbsp cilantro, finely chopped
3 tbsp light miso
1/3 cup fresh lime juice, 2-3 limes
3 cloves garlic
2″ piece fresh ginger
1 tbsp maple syrup
DIRECTIONS:
1/ Rinse potatoes and slice into cubes (no need to peel if skin in thin and tender, as most are.)
2/ In a medium sauce pan, steam sweet potato cubes about 10-12 minutes or until tender but still firm enough to hold their shape. Drain and cool by rinsing under cold water in the steamer or a colander.
3/ Combine the potatoes, pecans, green onion and cilantro in a salad bowl. In a food processor combine the dressing ingredients. Pour over the potato mixture. Mix gently but thoroughly.
Serve: alone or with a bean-based salad.
