Archives for posts with tag: dairy-free

Quinoa chocolate cake

This cake was baked (and photographed) by a good friend and talented baker, Iris, in Seattle Washington.  The recipe was adapted from morestomach.com

Ingredients:

  • 1 cup cooked and cooled quinoa (about 1/3 cup dried quinoa; for cooking instructions click here)
  • 1/2 cup canned coconut milk (200 mL)
  • 2 eggs
  • 1/2 cup sugar
  • 1/2 cup unsweetened cocoa powder
  • 3/4 tsp baking powder
  • 1/4 tsp baking soda
  • 1/4 tsp salt

Directions:

quinoa chocolate cake2

Combine the dry ingredients. In a separate bowl, combine the wet ingredients then add wet to dry slowly and mix until blended. Pour the batter into a small pan and bake for 45 minutes at 375 F or until a fork comes out clean when pierced through the middle of the cake.

Allow the cake to cool on a wire rack then dust with confectioner’s sugar. Enjoy!

Nutrition (per serving or 1/8th of the recipe):

  • Calories: 158
  • Carbs: 21 g
  • Protein: 3.9 g
  • Fat: 8.4 g
  • Fiber: 2.6 g
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I made this recipe for the first time this morning on a suggestion from my friend, Amie. Chia seeds are high in calcium, fibre, and omega-3’s. This pudding is gluten-free, dairy-free (if made with a milk alternative), and egg-free. Prepare it within minutes for a quick, healthy breakfast or dessert, or make it the day before (keep covered in the fridge). Serve it alone, or with fresh fruit such as blueberries.

Ingredients:

3/4 cup milk (almond, soy, rice, dairy etc.)

2 tbsp dried chia seeds

1/2 banana

1/8 tsp cinnamon

pinch of nutmeg

optional: 1-2 tbsp almond or peanut butter (this will add 100-200 extra calories). 1 tsp sugar, honey, or maple syrup.

Directions:

Blend all ingredients in a blender. Let stand a few minutes (to thicken). Enjoy! Makes 1 serving (about 1 cup)

Nutrition info (one recipe, made with almond milk and without nut butter): 

  • Calories: 200
  • Carbs: 29 g
  • Protein: 4.7 g
  • Fat: 8.5 g
  • Fibre: 10 g
  • Calcium: 285 mg (30% DV)
  • Zinc: 1 mg (about 10% DV)
DV= Daily Value (amount required per day)

This is a breakfast staple at my parents’ house, served with fresh fruit and maple syrup. This simple recipe is delicious, low in fat, high in fibre, and can be gluten and dairy-free (if made with gluten-free oats and a dairy alternative such as soy milk). They can last up to 4 days in the fridge and a few months in the freezer — simply reheat them in the toaster. 

Ingredients:

2 cups oats (quick or rolled)

2 cups milk (any type)

1 small banana

dash of salt

optional: 2 tbsp flax seeds or ground nuts

Directions:

Preheat a waffle iron. Place all ingredients in a blender or food processor and blend until smooth (about 1 minute). Let stand 3 minutes to thicken. Cook the waffles according to the manufacturer’s instructions for your waffle iron. (note: you will need to spray or brush the iron with oil, if it is not non-stick). The waffles will be done when they stop steaming. Serves 4 (about 8 square-shaped waffles).

Nutrition info (per serving–2 waffles, made with skim milk and without flax or nuts): 

  • Calories: 307
  • Carbs: 50.7 g
  • Protein: 16 g
  • Fat: 5.3 g
  • Fibre: 5.7 g

This morning I was on a quest to find a low-fat chocolate mousse recipe. All of the recipes I found online either contained tofu (which I am avoiding right now) or raw eggs. So, I abandoned the low-fat idea and settled on dairy-free after a couple of interesting recommendations from friends. Here is what I came up with:

Dairy-free chocolate mouse (made with avocado)

This recipe isn’t low calorie, but everyone needs to indulge once in a while! The good thing about it is it’s allergy-friendly: it is gluten-free, soy-free (if you can find chocolate without soy lecithin), dairy-free, and egg-free. I suppose as well it is cholesterol-free, and has healthy monounsaturated fats and fibre from the avocado.

Ingredients:

1 cup avocado flesh (about 1 1/2 medium avocados)

1/2 cup almond milk (or other non-dairy milk)

1 1/2 tsp arrowroot powder

1/2 tsp vanilla

2 tbsp unsweetened cocoa powder

1 tbsp sugar (or to taste)

1/8 tsp salt

3/4 cup vegan semi-sweet chocolate chips

Directions:

Blend all ingredients (except chocolate chips) in a blender or food processor until smooth. Melt the chocolate chips in a double-boiler or in the microwave (if choosing the microwave: stir every 30 seconds until fully melted). Add the melted chocolate to the mixture and blend well. Portion into small bowls or cups and chill in the fridge about 4 hours (or freezer 1 1/2 hours). Makes 4 servings.

Nutrition info (1 serving):

  • calories: 240 
  • carbs: 30 g
  • protein: 3.7 g 
  • fat: 12 g
  • fibre: 5 g