Banana Protein Muffins recipe (vegan and dairy, gluten, egg, soy and refined sugar free)

These are super yummy with chocolate chips!

My oldest daughter loves it with organic chocolate protein powder. You can also use vanilla protein powder and add just a little organic cocoa if you like. I'm doing it that way next time because it's too chocolatey for me otherwise.

Recipe:

Banana Protein Muffins

makes 6 low fat, high protein banana muffins that can be gluten free and/or vegan.

1/2 cup quinoa flakes or rolled oats* (or extra 1/2C flour)

1/4 cup gluten free flour/gluten free pancake mix/plain flour/whole wheat flour
3/4 cup protein powder

1/2 tsp salt 

1 tbsp baking powder

2 medium/large bananas, mashed (just under 1 cup) 

2 tsp vanilla extract

1/2C + 2 tbsp milk of your choice

~1/4-1/2 cup sugar (depending on your tastes)

Optional: 1/4-1/2 cup chocolate chips

Preheat oven to 180°C/355°F.

Prepare a texas sized muffin tin (or ~10 regular sized muffins) or grease and line an 8x8 baking pan.

In a bowl combine the first 5 dry ingredients.

To dry ingredients, add in mashed banana, vanilla, milk and sugar and mix until combined. 

If using, stir in chocolate chips and spoon out mixture into muffin cups or prepared pan.

Bake for 15-20 minutes for muffins/20-25 minutes for bars or until set and the edges start to pull in from the sides.

Allow to cool before slicing, eating, storing in the fridge or freezing.

Notes: 

Quinoa Flakes/Rolled Oats/Flour I've used all substitutions - I prefer the quinoa flakes for the extra protein while still keeping the muffins soft and moist. If you use oats, the texture is a little coarser but you can easily grind them for a softer texture. If you don't have either, use an extra half cup of flour!

Peanut Flour/Protein Powder I use peanut flour as I can't have protein powders and I love the taste of it. I've had a friends try these with both flavoured and unflavoured protein powders and both worked perfectly (though vanilla protein powder was said to be a winner!). Using a flavoured protein powder will make it sweeter, so you may want to use less sugar. 

Baking Powder 1 tbsp seems like a lot but it makes these protein muffins deliciously soft and fluffy.

http://www.southerninlaw.com/2012/08/banana-protein-muffins-recipe-gluten-free-vegan-healthy.html?m=1

Cheesy Spaghetti Squash Casserole recipe (gluten, egg, soy, and sugar free)

I used my own coconut milk yogurt (recipe on this blog site).

I cooked the spaghetti squash and shredded it a day ahead of time, which made this simpler. I cooked it by putting it in the slow cooker with 2 cups of water on low for 6 hours. I cut a few holes on the squash with a sharp knife before closing the lid. It was so easy to cut and shred.

Recipe:
http://detoxinista.com/2013/02/cheesy-spaghetti-squash-casserole/

Colorful Kale & Barley Salad with Sweet Onion Lemon Dressing recipe (vegan and dairy, gluten, egg, soy, and refined sugar free)

Great salad! I just made this last night for the first time.

I made the barley in my rice cooker so that saved me a lot of prep time. I did not heavy any thyme so I used a little bit of coriander powder. I did not have vegetable broth so used 1 cup chicken broth and 1 1/2 cups water instead.

I only had roasted pistachios so I used those instead of raw.

I used organic coconut palm sugar instead of cane sugar.

I added extra salt, pepper, and lemon juice.

Instead of slicing the red pepper, I chopped it in my Vidalia Chop Wizard. If you don't have a way to ribbon cut the carrot, just use a mandolin to shred it.

I recommend rubbing the kale with salt before you start preparing the other ingredients so that it starts to soften and becomes less bitter. When I added the dressing to the kale I just tossed it with salad tongs instead of rubbing it with my hands.

Recipe:
http://veggieandthebeastfeast.com/2014/05/19/colorful-kale-barley-salad-with-sweet-onion-lemon-dressing/

Vegan, Gluten-Free Pancake / Waffle recipe (gluten, dairy, egg, soy, and refined sugar free)

It has been a huge challenge finding a recipe that my kids like and that works without sticking to the waffle maker or pan. I came up with this one after trying bunches of others.

I really would love to get almond and/or coconut flour to work because they are low carb and grain free, but that has yet to happen. They stick to the waffle maker and are impossible to flip in a pan without falling apart. You can try using some in this recipe along with the other flours and see if it works for you. Let me know if it does!

Ingredients:
1 cup Wholesome Chow Organic Gluten Free All-Purpose Baking Mix (it's vegan and sugar free, yay!)
1 cup organic gluten free flour (sorghum, quinoa, millet, or combo)
2 TBS organic coconut palm sugar
2 tsp baking powder
1/2 tsp sea salt
1 cup unsweetened almond milk (vanilla or original)
1/2 cup canned organic coconut milk
2 tsp organic apple cider vinegar
2 tsp organic vanilla extract
2 TBS organic Grapeseed oil
1 TBS organic agave or maple syrup (optional)

Instructions: 

Blend the milks and apple cider vinegar and let sit for 5 minutes.

Preheat waffle maker or griddle.

Blend all dry ingredients together with a wooden spoon or whisk.
Whisk together all wet ingredients.
Blend wet ingredients into dry ingredients.
Spray heated waffle maker or griddle with organic coconut non-stick cooking spray.

This works easily in a waffle maker set just above medium heat. Makes 4 large waffles or 5 medium size.

Pancakes will take about 3 minutes on each side. I suggest using a large griddle or plan to spend a lot of time at the stove.

Tip:
To save time when cooking these, pre-mix the dry ingredients and store them in an airtight container so that you only have to add the wet ingredients while the waffle iron is preheating.

Veggetti Cucumber salad recipe (raw / vegan and dairy, gluten, egg, soy, and refined sugar free)

This is a healthier variation of the recipe in the Veggetti Gourmet Recipe Guide.  I used apple cider vinegar and coconut palm sugar instead of using white vinegar and white sugar as in their recipe.

I made 1/2 the recipe tonight just to try it. My cucumbers were not very big so I ended up with lots of marinade. Tasted good though!

4 cucumbers
1 small white onion, chopped fine
1/2 cup apple cider vinegar
1/2 cup water
1/2 cup organic coconut palm sugar
1 TBS dried dill

Use the Veggetti to spiral cut the cucumbers on the thick side. Toss together cucumbers and onions in a large bowl.

Combine the vinegar, water, and sugar in a saucepan over medium heat. Bring to a boil and pour over the cucumber and onion. Stir in dill, cover, and refrigerate until cold.

Allow the cucumbers to marinate at least 1 hour.

Vegan Creamy Cole Slaw recipe: Bobby Flay style (gluten, dairy, egg, soy, and refined sugar free)

Wow! Best cole slaw ever!

I used vegan mayo (1/2 cup not 3/4) and vegan sour cream.
For the vinegar I used organic apple cider vinegar instead of white.
For the sugar I used organic coconut palm sugar.
I did not have onions or celery salt on hand so I used onion powder and omitted the celery salt.

http://www.foodnetwork.com/recipes/bobby-flay/creamy-cole-slaw-recipe.html

Sweet Sesame-Lime Cabbage Salad recipe (gluten, dairy, egg, soy, and refined sugar free)

Just made this for the first time. Loved it!

I used Culantro instead of Cilantro. I didn't have any shallots on hand so I omitted those, and it was still fine.

Note from website:

What I especially love about shredded cabbage salads, is how well they hold up after being tossed with dressing. This salad makes the perfect packed lunch for school or work, and will actually get better as it marinates! If you make a large batch over the weekend, you’ll have a prepared salad ready to grab for the next few days!

— Sweet Sesame-Lime Cabbage Salad

serves 2-4

Adapted from Ani Phyo

Ingredients:

For the salad:

12 oz. shredded cabbage
1 cup shredded carrots
1/4 red onion, thinly sliced
2 tablespoons fresh chives, chopped
large handful of fresh cilantro, chopped

For the dressing:

1/4 cup fresh lime juice
2 tablespoons diced shallot
2 tablespoons raw honey, or to taste
1 teaspoon raw apple cider vinegar
1/4 teaspoon ground ginger
1/4 teaspoon sea salt
1/2 teaspoon of toasted sesame oil, or to taste

Directions:

Combine all of the dressing ingredients into a high-speed blender and blend until completely smooth. Adjust flavors to taste. (I only used 1/2 teaspoon sesame oil in my dressing, but feel free to increase the amount for a stronger sesame flavor. A little goes a long way!)

Combine the salad ingredients in a large bowl, and toss well with the prepared dressing. (I like to shake it together in a sealed glass tupperware.) Allow to marinate for at least 30 minutes in the fridge before serving.

http://detoxinista.com/2013/05/sweet-sesame-lime-cabbage-salad/

Fresh Veggie Wraps recipe (dairy, gluten, egg, soy, and sugar free)

This was so simple and a hit with my hubby and my 13 year old.

To keep it vegan use vegan mayonnaise (Vegenaise has a soy-free version now) and Daiya Cheese Shreds (I prefer cheddar over mozzarella flavor).

To keep it gluten-free use corn tortillas or other gluten free tortilla.

I used a fresh garlic clove minced instead of garlic powder and green onions instead of onion powder. I also prefer red pepper over green.

http://m.allrecipes.com/recipe/228480/fresh-veggie-wraps/

Mexican Black Bean Spaghetti recipe (gluten, dairy, egg, soy, and sugar free)

I just recently heard of black bean spaghettie. I'm so excited to find such an amazingly high protein vegan product at 25 grams of protein per 2 oz serving! This will be a new regular. I buy it online, here (http://www.vitacost.com/Referee?wlsrc=rsReferral&ReferralCode=90197996). If you set up a customer account using that code, you get $10 off your first order. You might also find it at health food stores.

I used Culantro instead of Cilantro because I like it much better. I also used vegan sour cream. I did not use Jalapeño peppers. For the cheese you can use Daiya Cheddar Shreds to keep it vegan. You can also omit the butter to keep it vegan or use clarified butter or olive oil.

I also use crushed fresh garlic instead of garlic salt and raw organic corn when available instead of cooked (if raw not available, I use Westbrae organic canned corn in a BPA free can). For the hot sauce I use salsa verde (Tomatillos). I also add chopped red pepper to the dish, sea salt, and black pepper.

Black bean spaghetti (such as Explore Asia's Organic Black Bean Spaghetti) is a gluten-free version that's firmer than white pasta and goes great with Mexican... 

By the editors of Shape.com | Sep 28, 2015

Makes: 1

 Start to Finish: less than 30 minutes

Ingredients

• Sea salt
• 2 ounces black bean spaghetti
• 1/2 cup cooked corn
• 1/2 tablespoon butter
• 1/2 fresh lime, cut into wedges
• 1/4 cup fresh cilantro, plus more for garnish
• Garlic salt (optional)
• 1 tablespoon shredded cheddar cheese
• 2 thin slices avocado
• 1 plum tomato, diced
• 1/3 jalapeno pepper, chopped
• 2 tablespoons plain 2% Greek yogurt (or sour cream)
• 1 tablespoon chopped green onions
• Hot sauce or cayenne pepper, to taste (optional)

Directions

1. Add 1 pinch sea salt to 4 cups water and bring to a boil. Add pasta and reduce heat to low. Let simmer about 8 minutes or until cooked to desired.
2. Combine corn, butter, 1 wedge of lime juice, cilantro, and garlic salt to taste, if desired.
3. Drain pasta and top with cheddar. Add avocado, corn mixture, tomatoes, and jalapeno. Add 1 more squeeze lime juice and top with Greek yogurt, green onions, hot sauce, and extra cilantro, if desired.

Note

• Recipe provided by Jennifer Salzano-Sites of The 3volution of j3nn

Nutrition Information

Per serving: 409 kcal cal., 14 g fat (7 g sat. fat), 44 g carb., 18 g fiber, 33 g pro., 241 mg calcium, 7 mg iron. Percent Daily Values are based on a 2,000 calorie diet

http://www.shape.com/healthy-eating/healthy-recipes/mexican-black-bean-spaghetti