Archives for category: dairy-free

I modified this recipe from a post on Cate Writes Again (a great fitness blog). If you are feeling creative, make your own version by adding different combinations of seeds, nuts, and dried fruit.

Ingredients:

2 cups old-fashioned rolled oats (not quick oats)

1 cup whole wheat flour (or a gluten-free flour)

1/2 cup flax seeds (ground or whole)

1/2 cup sunflower seeds

1/3 cup white chocolate chips

1/2 cup dried cranberries

1/2 cup raisins

2 tbsp brown sugar

1 tsp cinnamon

1/4 tsp salt

1/3 cup honey

1 egg beaten

1/4 cup canola oil

1/4 cup unsweetened applesauce

2 tsp vanilla

Directions:

Preheat the oven to 350ºF (170ºC) and lightly grease a 9X13 ” baking ban (or line it with parchment paper). In a large bowl, stir together the oats, flour, seeds, chocolate, raisins, cranberries, brown sugar, cinnamon and salt. In a small bowl, combine the honey, egg, canola oil, apple sauce and vanilla.  Add the wet mixture to the dry ingredients and mix well. Press evenly into the baking pan and bake for 25 minutes (the edges will be golden brown). Allow to cool before cutting into bars.

Nutrition (per bar, if cut into 18 bars):

  • Calories: 179
  • Carbs: 26 g
  • Protein: 3.7 g
  • Fat: 7.8 g
  • Fibre: 2.7 g
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This recipe uses two of the main fall harvests available at your local farmer’s market. Squash is rich in vitamin A and apples add a pleasant sweet flavour to this blended soup.

Ingredients:

2 tbsp olive or canola oil

1 onion, peeled and chopped

2 cloves garlic, crushed

2 carrots, peeled and diced

1 butternut squash, peeled, seeded, and diced (about 6 cups)

2 apples, cored and chopped (pears work nicely here as well)

6 cups vegetable stock (or enough to cover the vegetables)

salt and pepper to taste

Directions:

Heat the oil in a soup pot over medium heat. Add the onions and garlic and cook until the onions are soft (about 3 minutes) add the carrots and squash and cook until the vegetables start to brown. Add the vegetable stock and apples. Simmer on low heat until the squash and carrots are soft (about 30 minutes). Add salt and pepper. Purée in a food processor or with a hand blender. With a hand blender, you can purée while it is still hot. In a blender or food processor, wait until the soup has cooled slightly, blend, then reheat to serve. Makes about 12 cups (3 litres).

Nutrition (per 1 cup serving, or 1/12 of the recipe):

  • Calories: 123
  • Carbs: 19 g
  • Protein: 4 g
  • Fat: 4 g
  • Fibre: 3 g
  • Vitamin A: 58% DV
  • Folate: 7% DV

 

It’s pumpkin season! Pumpkin is an excellent source of beta-carotene.  These tasty muffins are dairy- and egg-free, but if you would prefer a recipe that uses eggs, click here.

Ingredients:

1 1/2 cups whole wheat flour

1 tsp baking soda

2 tsp baking powder

2 tsp cinnamon

1 tsp ground ginger

1/4 tsp allspice

1/4 tsp nutmeg

1/4 tsp salt

1 cup milk (or alternative such as soy or almond milk)

1 tbsp chia seeds

1 tbsp ground flax

1/2 cup brown sugar

1/4 cup honey, agave syrup or maple syrup

1 cup pumpkin puree

1/4 cup vegetable oil

1 tsp vanilla

1/2 cup cooked quinoa

Directions:

Preheat the oven to 350ºF and grease a muffin tin (or line with paper cups). In a medium-sized bowl, mix the chia seeds, flax seeds and milk. Let stand 3-5 minutes.

Meanwhile,  in a large bowl, mix the flour, baking soda, baking powder, spices and salt.When the chia mixture has started to gel, add the brown sugar, honey, pumpkin puree, oil, and vanilla and mix well. Stir in the quinoa and add the wet mixture to the dry. Stir ingredients together just until moistened (do not over-stir, or the muffins will be tough).

Spoon the batter evenly into the muffin cups. Bake in the centre of the preheated oven until golden brown and a toothpick inserted in the centre of the muffins comes out clean (about 18-20 minutes). Makes 12 muffins.

Nutrition (per one muffin made with almond milk):

  • Calories: 174
  • Carbs: 29 g
  • Protein: 3 g
  • Fat: 6 g
  • Fibre: 3.2 g

 

You may be able to find crackers similar to these at your local gourmet grocery store (for about $7/box). However, I discovered not too long ago that they are very easy to make at home. This is just a basic recipe, so feel free to be creative with your choice of nuts, seeds and fruit (the crackers pictured are made with figs and pumpkin seeds).

Ingredients:

2 cups whole wheat flour

1/4 cup brown sugar

1 tsp salt

2 tsp baking soda

2 tbsp flax seeds

2 tbsp sesame seeds

3/4 cup seeds and/or nuts (I used pumpkin and sunflower seeds)

3/4  cup dried fruit (I used chopped figs and cranberries)

2 cups of milk (or milk alternative such as almond milk)

1/4 cup molasses

Directions:

Mix the dry ingredients together in a medium-sized bowl. In a separate container, stir together the milk and molasses. Pour the wet ingredients into the dry  and stir just until moistened. Turn the batter into a greased loaf pan (or two very small loaf pans). Bake at 350°F for about 45 minutes, or until a toothpick inserted into the center comes out clean. Remove from the pans and let cool to room temperature on a cooling rack. Wrap the loaf in plastic wrap, or place in a sealed container and refrigerate overnight (you can skip this step, but it will make slicing the crackers much more difficult).

The next day, preheat the oven to 250ºF and slice the loaf thinly (ideally about 3-4 mm) using a sharp knife. Lay the slices on a cookie sheet and bake until crisp (about 30-40 minutes). Cool and store in a sealed container up to 3 weeks. Makes about 100 crackers, depending on the size of your loaf pan and how thinly you slice them.

Nutrition (per 4 crackers, if 100 are made):

  • Calories: 100
  • Carbs: 15.4 g
  • Protein: 3.4 g
  • Fat: 3.2 g
  • Fibre: 1.8 g
  • Magnesium: 49 mg (12% DV)
  • Iron: 1 mg (7% DV)

Use this flavourful dressing on shredded cabbage to create and Asian slaw, or simply toss with your favourite salad.

Ingredients:

2 tbsp whole grain mustard

2 tbsp apple cider or white wine vinegar

3 tbsp olive oil

1 tbsp sesame oil

Salt and pepper to taste

Directions:

Whisk all ingredients together in a small bowl or shake in a plastic squeeze bottle or jar. Makes 1/2 cup of dressing.

Nutrition (per 1 tbsp):

  • Calories: 65
  • Carbs: 0.2 g
  • Protein: 0 g
  • Fat: 7 g

 

A spice rub is an excellent alternative to sauce, which can add unnecessary calories to your meal. This Cajun mix is a favourite in my household:

Ingredients:

2 tsp salt (decrease or omit if you are watching your sodium intake)

2 tsp garlic powder

2 tsp paprika

1 tsp cayenne pepper

1 tsp black pepper

1 tsp onion powder

1 tsp dried oregano

1 tsp dried thyme

Directions:

Mix all ingredients together. Rub a desired amount of the spice mix on meat, fish, poultry or tofu before you barbeque, fry or bake it. Store the extra spice mix in an airtight container.

These cookies are high in fibre and are a source of protein, so you can feel a little less guilty about eating them.  For a gluten-free version, replace the oats with extra quinoa or another grain of your choice. (This recipe was adapted from: http://kazualkreative.com/).

Ingredients:

2 cups cooked quinoa (2/3 cups dry cooked with 1 1/3 cups water–for instructions, click here)

1 cup rolled oats

3/4 cups natural, salted peanut butter

1/3 cup honey

1/2 cup dry shredded unsweetened coconut

1/2 cup chocolate chips

Directions:

Preheat the oven to 325˚F (170˚C). Mix all ingredients together in a bowl (I find it works best to mix all ingredients but the chocolate together while the quinoa is still warm). Form into cookies, flatten, and place on a parchment paper-lined cookie sheet. Bake for 30 minutes (or until golden brown). Makes 24 cookies. Store in the fridge or freezer.

Nutrition (per 1 cookie):

  • Calories: 103
  • Carbs: 10 g
  • Protein: 3 g
  • Fat: 6 g
  • Fibre: 1.5 g

Ingredients:

1 cup milk (or alternative such as soy, almond, hemp)

1/4 cup plain yogurt (or alternative such as soy or coconut milk yogurt)

1/2  banana (fresh or frozen)

1/2 cup mango (fresh or frozen)

4 almonds

2 dates or 1 dried fig

2 cardamom pods or 1/4 tsp ground cardamom

optional: pinch of cinnamon

Directions:

Puree all ingredients in a blender. Serves 1.

This recipe was provided by my friend, Yumi, from Japan. It is simple to make yet refreshing and tasty. 

Ingredients:

200 g  sashimi grade tuna, cut into small cubes

1/2 avocado, cut into small cubes

1/2 cup cucumber, peeled, seeded and diced

2 scallions, diced

2 tbsp chopped fresh cilantro

juice of 1/2 lemon or lime

1 tbsp mayonnaise (preferably Japanese mayo, if you can find it)

1 tsp sesame oil

salt and pepper to taste

toasted sesame seeds to garnish

Directions:

Mix all ingredients in a bowl. Garnish with toasted sesame seeds and serve immediately with fresh bread or crackers. Serves 4 (appetizer).

Nutrition (per 1/4 of the recipe):

  • Calories: 160
  • Carbs: 3 g
  • Protein: 14 g
  • Fat: 10 g
  • Fibre: 1.8 g
  • Vitamin B12: 5.3 mcg (220% DV)
  • Folate: 26 mcg (6.5% DV)
  • Niacin: 5.3 mg (38% DV)
  • Vitamin D: 3.2 mcg (21% DV)
  • Vitamin A: 370 mcg (53% DV)
  • Magnesium: 38 mg (12 % DV)
  • Phosphorus: 160 mg (23 % DV)

DV= Recommended daily value

If you have never tasted miso gravy, I suggest you give it a try. This version is low in fat and the addition of nutritional yeast makes it rich in B-vitamins, which are important for metabolism and energy production.

Fries:

4 Yukon Gold potatoes, scrubbed and cut into wedges

2 tsp olive oil

1 tsp sesame oil

1/2 tsp turmeric (optional)

1 tbsp sesame seeds

Ground black pepper

Miso Gravy:

3 tbsp miso paste (check the ingredients if you are gluten intolerant)

1  cup water

1 clove garlic, crushed

1 tsp oil

2 tbsp nutritional yeast flakes (optional: this gives at a “cheesy” flavour)

1 tbsp cornstarch or arrowroot powder

Directions:

Mix the turmeric and oils together in a small bowl.  Place the potato wedges in a large bowl. Add oil/turmeric mixture, sesame seeds, and  pepper. Stir to coat the potatoes. Alternatively, you can place all of the ingredients in a container with a tightly fitting lid and shake to coat the potatoes. Spread the potatoes in a single layer on a baking sheet. Bake at 400°F (200°C) until they are golden brown and feel soft when pierced with a fork (about 30-40 minutes). Turn over half way through baking. Makes 4 servings.

While the potatoes are cooking, prepare the miso gravy. Dissolve the miso paste in the water. In a small saucepan over medium heat, cook the garlic in the oil for about 2 minutes. Add the miso mixture and whisk in the nutritional yeast and cornstarch or arrowroot powder. Bring to a boil, then reduce heat to low and simmer until the gravy has thickened. Serve warm.

Nutrition (per serving, without gravy):

  • Calories: 144
  • Carbs: 27 g
  • Protein: 3 g
  • Fat: 3 g
  • Fibre: 5 g

1/4 recipe of miso gravy (with nutritional yeast) provides 43 calories; 100% DV of B1, B2 and B3; 81% DV of B12; 15% DV of folate. (DV= recommended daily value)