Category: Soft Diet

Strawberry Grapefruit Smoothie (Paleo/ Vegan/ Dairy Free/ Refined Sugar Free)

Are you trying to get back into the swing of things after the summer break?

During the summer it was far easier to lounge around with the kids. Now that school is back in session, everything is far more regimented. There are so many things to get organized. Homework, clothes, lunches, dinner…

Finding it hard to get everyone ready for school and out the door?

You not only have to get the kids up (which let’s face it is hard enough for us to get up, let alone getting the kids going),  but you also have to make sure they’re dressed, eat something and get out the door on time.

Strawberry Grapefruit Smoothie

No time to make breakfast?

Now you have time! This delicious smoothie is not only very fast to put together, it will also keep you filled up for a few hours until you have time to think about yourself! This is also so delicious that your kids will love it too!

Strawberry Grapefruit Smoothie

Strawberry Grapefruit Smoothie (Paleo/ Vegan/ Dairy Free/ Refined Sugar Free)

1 c. strawberries

1 grapefruit (peeled)

1/4 c. ground flax

1/4 c. hemp hearts

2 Tbsp. coconut oil

1 Tbsp. maple syrup

1 1/4 milk alternative (I use coconut milk)

Place all the ingredients into a blender. Blend until smooth. Makes 2 servings.

 

Other delicious smoothie ideas are:

Pineapple Mango Smoothie

Pineapple Grapefruit Smoothie

Strawberry Pineapple Smoothie

Berry Smoothie

Shared On: Fat Tuesday, Waste Not Want Not, Allergy Free Wednesday, Gluten Free Fridays, Sunday Sweets

Pineapple Grapefruit Smoothie (Paleo/ Vegan/ Dairy Free/ Refined Sugar Free)

Mornings are getting so much easier by adding smoothies to my breakfast recipes. My hubby is even asking for them now… Does he realize that I’m making him healthier…

It is so fast to be able to add some fruit, healthy fat and bulk to my blender and whip it up into a delicious, filling breakfast! There are so many delicious combinations…

Why would anyone go and spend money at a smoothie place when they can make them at home so economically?

Pineapple Grapefruit Smoothie

Pineapple Grapefruit Smoothie (Paleo/ Vegan/ Dairy Free/ Refined Sugar Free)

1 c. pineapple

1 grapefruit-peeled

1 avocado (peel and pit removed)

1/4 c. ground flax

1 Tbsp. maple syrup (or desired sweetener)

1 1/3 c. water

Place all the ingredients into a blender and blend until smooth. Makes 2 servings.

Shared On: Real Food Recipe Round Up, Mix It Up Monday, Tasty Tuesday, Fat Tuesday, Allergy Free Wednesday, Waste Not Want Not, Gluten Free Wednesdays

Chocolatey Avocado Chickpea Cookies (Gluten Free/ Vegan/ Grain Free/ Egg Free/ Dairy Free/ Refined Sugar Free/ Nut Free Option)

Many of you have tried chocolate chip chickpea cookies. No one can ever guess that the secret ingredient is chickpeas. You can feed your kids these cookies happily knowing that they have the extra protein of chickpeas, as well as almond butter.

I have a dear friend that I am trying to make healthier treats for. She loves the chocolate chip chickpea cookies. She is also a huge fan of chocolate in general 🙂 She loves these!

I wanted to add more protein as well as healthy fats from avocados. Mix in raw cacao and you add even more protein, magnesium, antioxidants, heart healthy fats as well as other essential minerals.

I’ve been told by many people that these wonderful little cookies have the aroma and flavour of two bite brownies. Not bad for being packed full of good healthy ingredients.

Chocolatey Avocado Chickpea Cookies

Chocolatey Avocado Chickpea Cookies (Gluten Free/ Vegan/ Grain Free/ Egg Free/ Dairy Free/ Refined Sugar Free/ Nut Free Option)

1 c. cooked, rinsed chickpeas

1/2 c. nut or seed butter for nut free (I have used almond and peanut butters)

2 ripe avocados- pits and skin removed

1/3 c. honey or maple syrup for vegan

2 tsp. vanilla

1/3 c. raw cacao or cocoa

1 1/4 tsp. baking powder

1/4 tsp. sea salt

1/3 c. dairy free chopped dark chocolate (optional)

Preheat oven to 350 degrees.

Place all ingredients except dark chocolate into food processor. Pulse until smooth and blended.

Add chocolate if using. Pulse a couple of times until mixed through.

Line cookie sheets with parchment paper. Using two teaspoons or a one inch scoop line dough onto cookie sheets leaving approximately one inch between each. Bake for 13-15 minutes for soft cookies and 15-17 for firmer.

Chocolate Avocado Chickpea Cookies

Store in a sealed container on counter for up to five days or in the freezer.

You may also like:

Chocolate Chip Chickpea Cookies

Gingerbread Cookies

Cranapple Breakfast Cookies

Chocolate Chip Cookies

Shared On: Fat Tuesday, Wellness Weekend, Gluten Free Round Up, Homegrown and Healthy, Motivational Monday, Tasty Tuesday, Gluten Free Wednesdays, Allergy Free Wednesdays, Gluten Free Fridays, Real Food Fridays, Foodie Friends Friday, Healing With Food, Whole Food Fridays, Waste Not Want Not, Healthy Vegan Fridays

 

 

Apple Maple Sweet Potatoes (Paleo/ Dairy Free/ Refined Sugar Free/ Vegan)

I had not even tried sweet potato until about three years ago. I had no idea what I was missing.. Sweet potato not only tastes great and is totally versatile, but it’s also so healthy for you! They contain vitamins B6, C, and D, as well as iron and magnesium.

Alright, so you know they are good for you. I understand. Do you understand how versatile sweet potatoes are?

You can have them Roasted, As Fries, put into muffins and quick breads, as well as frosting for cakes. Yes I said frosting!! Everyone loves my Chocolate Sweet Potato Frosting and my Cinnamon Sweet Potato Frosting.  And Yes, you can fool children (I have done it)  quite easily, by making them believe that these frosting are just “normal”.  It can be our little secret 😉

Back to Apple Maple Sweet Potatoes. This sweet side dish has the smooth rich texture of the maple sweetened potatoes, along with the raw tartness of diced apple. A great combination!

Apple Maple Sweet Potatoes

Apple Maple Sweet Potatoes (Paleo/ Dairy Free/ Refined Sugar Free/ Vegan)

I medium sweet potato- peeled and diced

2 Tbsp. coconut oil

2 Tbsp. maple syrup

1 tsp. dried thyme

1 medium apple- diced (I use whatever kind I have on hand)

sea salt and pepper to taste

In a medium pot add sweet potato and cover with water. Over medium heat, boil just until fork tender. Remove from heat and drain water. Mash sweet potato and mix in coconut oil, maple syrup and thyme. Add in diced apple and serve.

You can also make ahead of time and reheat, but you apple will no longer be raw.

Shared On: Home and Garden Hop, In and Out of the Kitchen, Slightly Indulgent Tuesday, Fat Tuesday, Traditional Tuesdays, 5 Ingredient Mondays, Teach Me Tuesday, Waste Not Want Not, Gluten Free Wednesdays, Allergy Free Wednesday, Make Your Own Monday, Creative Wednesdays, Wellness Weekend, Recipe Round Table Healing With Food

Chocolate Chip Chickpea Cookies (Grain Free/ Gluten Free/ Refined Sugar Free/ Dairy Free/ Egg Free)

As some of you may know that read my Facebook posts, I have to cut down on my eggs. (It is more of an intolerance than an allergy) I used to make these cookies quite a while ago but had forgotten all about them. With some new tweaks they taste better than ever!

This is also another way to feed your children and yourself healthier snacks! Don’t tell your kids how healthy they are!! They may get angry at you for ruining their cookies 🙂         These would even be great in the morning for a quick healthy snack!

Chocolate Chip Chickpea Cookies

Chocolate Chip Chickpea Cookies (Grain Free/ Gluten Free/ Refined Sugar Free/ Dairy Free/ Vegan)

1 c. chickpeas or white navy beans (cooked, drained and rinsed)

1/2 c. natural nut, seed, or pea butter

1/4 c. honey (maple syrup for vegan)

2 tsp. vanilla- gluten free

1 tsp. baking powder- gluten free

1/4 tsp. sea salt

1/3 c. dark dairy free chocolate chips or chunks

Preheat oven to 350 degrees.

Put all the ingredients into a food processor except the chocolate. Pulse until smooth scraping sides when necessary. Add in chocolate and pulse just a couple of times to mix in.

Drop dough by the teaspoon onto parchment paper lined cookie tray.

Chocolate Chip Chickpea Cookies 2

 

(These one are with natural Peanut butter)

Flatten slightly with fork. Bake for 11-13 minutes depending on how chewy you like your cookies. Makes 2 dozen one inch cookies.

Chocolate Chip Chickpea Cookies 3

 

(These ones are with my homemade Cashew Butter)

Shared On: In and Out of The Kitchen, Slightly Indulgent Tuesday, Tasty Tuesdays, Traditional Tuesdays, Waste Not Want Not, Gluten Free Wednesdays, Allergy Free Wednesdays, Gluten Free Fridays, Whole Foods Fridays, Wellness Weekend, Lunchbox Love, Gluten Free Round Up, Make Your Own Monday, MMM Link Up, Fat Tuesday

Spiced Apple Grain Free Scones (Gluten Free/ Grain Free/Dairy Free/ Egg Free/ Paleo/ Refined Sugar Free/ Vegan

I had some more blood work done to determine what other foods were bothering me… Among other things, eggs came up. I will not be giving up on eggs completely. I will no longer be eating them on their own and will be doing less baking with them.

I wanted to make some grain free scones anyway, so I figured that they may as well be egg free as well 🙂 I’ve sweetened them with homemade apple butter. Delicious!!

Spiced Apple Grainfree Scones

Spiced Apple Grain Free Scones (Gluten Free/ Grain Free/ Paleo/ Dairy Free/ Refined Sugar Free/ Egg Free/ Vegan)  

2 c. almond flour/meal

1/2 c. tapioca starch

2 tsp. baking powder

1 Tbsp. ground cinnamon

2 tsp. ground ginger

1/2 tsp. ground nutmeg

1/4 tsp. sea salt

2 Tbsp. ground flax

6 Tbsp. water

3 Tbsp. apple butter

4 Tbsp. coconut oil

1 medium apple- diced

2 tsp. palm sugar (optional for sprinkling on top of scones)

Preheat oven to 400 degrees.

In a medium bowl whisk together almond flour, tapioca starch, baking powder, spices and sea salt; set aside.

In a small stir together flax, water, apple butter, and coconut oil. Pour wet into dry and stir until mixed thoroughly.  Add in diced apple.

Drop by tablespoon onto parchment paper lined cookie sheet. Flatten slightly with a fork. Sprinkle palm sugar on top if using. Bake for 18-20 minutes.

Let cool and store in an airtight container for up to three days. These also freeze well.

Grain Free Spice Apple Scones

You may also like my Blueberry Scones, Banana Muffins, or Shortbread Cookies,

Shared On: Lunch Box Love Make It Up Monday, Make Your Own Monday, Gluten Free Round Up, Slightly Indulgent Tuesday, Waste Not Want Not, Tasty Tuesdays, Traditional Tuesdays, Gluten Free Wednesdays. Allergy Free Wednesday, Whole Foods Friday, Gluten Free Fridays, Wellness Weekend

Vanilla Ice Cream (Dairy Free/ Refined Sugar Free/ Paleo/ Vegan Option/ Gluten Free)

With summer slowly coming, so does the desire for cool summer treats such as ice cream! As with myStrawberry Ice Cream, this is a creamy snack that I figured out how to make soon after my food allergies were realized. I have always enjoyed making ice cream cakes, especially my Black Forest Ice Cream Cake. Making dairy free ice cream was inevitable!

Coconut Milk Vanilla Ice Cream

Delicious!!

2-400 ml. cans coconut milk (Place your milk in the fridge overnight)

3/4 c. honey ( maple syrup for vegan)

2 tsp. vanilla

4 egg yolks (omit for vegan- I frequently make this recipe without eggs)

pinch of sea salt

Puree all ingredients in food processor. Then blend mixture in frozen ice cream maker ** for twenty minutes. Will be consistency of soft ice cream.  For convenience, I put into small individual containers and freeze. When you want to eat the ice cream, take a container out of the freezer for 10-15 minutes to soften. Why not top your ice cream with Whipped Coconut Cream ! If you love ice cream, why not try my Strawberry Ice Cream Cake!

**If you don’t have an ice cream maker put bowl of mixture into the freezer and stir every thirty minutes for a few hours.

Shared On: Gluten Free Round Up, Slightly Indulgent Tuesday, Allergy Friendly Summer, Tasty Tuesday, Make Your Own Monday, Happy Monday Show and Share, Gluten Free Wednesdays, Allergy Free Wednesday, Tasty Traditions, Gluten Free Fridays, Wellness Weekend, Whole Foods Fridays, 5-Ingredient Monday, Foodie Friends Friday

Chocolate Sweet Potato Frosting (Dairy Free/ Vegan/ Paleo/ Refined Sugar Free)

Just as I did with my Cinnamon Sweet Potato Icing, with this frosting I was aiming for a light, low fat icing.

I still remember when a coworker first told me about a recipe she had seen with brownies and sweet potato icing. She was going to bring in the recipe for me to see, but I told her no thank you. You see when I see a picture or hear of a food I start getting inspired you thinking. I really enjoy figuring out how to make foods work together without seeing someone else’s recipe first.

I was intrigued… Hmm sweet potato as a base for an icing. It almost seems as though there is a ping pong ball bouncing throughout my head with lovely ides and combinations that work well together.

Chocolate Sweet Potato Frosting

This icing is so lovely. Light and fluffy enough to fool anyone… No one would every know how good it is for you!

I am completely happy with the results, as are all the people who have tried it! 🙂

One of my taste testers, (who has no food allergies) even asked me for the recipe before it was posted so she could make it for her birthday cake.

Chocolate Sweet Potato Frosting (Paleo/ Vegan/ Dairy Free/ Refined Sugar Free)

1 1/2 c. cooked sweet potatoes or yams

3 Tbsp. raw cacao or cocoa

4 Tbsp. honey (or maple syrup for vegan)

1 tsp. vanilla

1/4 tsp. sea salt

Whip cooked, cooled sweet potatoes with magic bullet, ninja or food processor. Add remaining ingredients and mix well.

Chocolate Sweet Potato Frosting 2

This frosting is shown on mini Chocolate Cupcakes. 

Shared On: Tasty Traditions, Whole Foods Friday, Gluten Free Fridays, FFF Sweets Treat Party, Wellness Weekend, Lunch Box Love, Friday Follow Along Party, Swap N” Share, Mix It Up Monday, 5-Ingredient Mondays, Make Your Own Monday, Gluten Free Round Up, Slightly Indulgent Tuesday, Tasteful Tuesday,Traditional Tuesdays, Kids In The Kitchen,  Show & Share, Waste Not Want Not, Gluten Free Wednesdays, Allergy Free Wednesday, Tasty Tuesdays, In And Out Of The Kitchen, Gluten Free Tuesday, MMM Link Party, Real Food Fridays

Easy Roasted Sweet Potatoes

This is a simple post and one that I didn’t really plan on posting. I don’t really think about posting easy vegetable side dishes. I did however have some emails, so I will be obliging.

I use sweet potatoes in many different ways… Apple sweet potatoes (which I will post at a later time), Cinnamon Sweet Potato Frosting, Chocolate Sweet Potato Frosting and other recipes I am playing with and by roasting them.

Easy Roasted Sweet Potatoes

Roasting is super easy way to be able to enjoy them whether you are cooking them in the oven or on the barbecue.

2 medium sweet potatoes

1 Tbsp. olive oil

1 tsp. my spice mix or herbs of your choice

Preheat oven to 400 degrees.

Wash sweet potatoes. I leave the peel on, but you can remove if you would like. Chop into one inch pieces. (You can cut them into bigger pieces but the smaller ones seem to caramelize better)

Toss potatoes and olive oil into a bowl and stir so that the potatoes are evenly coated in oil.

Sweet Potatoes

Put into parchment paper lined baking dish. (Believe me, you want the parchment paper. If not the caramelizing causes the potatoes to stick to the bottom of the pan)

Sprinkle on spices. Cook uncovered for 35-40 minutes, stirring twice through the cooking process.

Makes four servings.

Roasted Sweet Potatoes

**If barbecuing, cook on low heat, stirring more frequently, approximately same time. Test doneness with a fork.

Makes four servings.

Shared On: Gluten Free Fridays, Whole Foods Friday, Allergy Friendly Friday, Swap N’ Share Sunday, Mix It Up Monday, 5-Ingredient Mondays, Gluten Free Round Up, Make Your Own Monday, Slightly Indulgent Tuesday, Traditional Tuesdays, Waste Not Want Not, Gluten Free Wednesdays, Allergy Free Wednesdays

Spring Asparagus Crustless Quiche (Paleo/ Gluten Free/ Dairy Free)

Spring has sprung and so has Asparagus!!!

Asparagus tastes like spring to me, because when it is fresh in our markets your know that warm weather has sprung as well 🙂

This dish is lovely as a breakfast, brunch, lunch or dinner. It’s so versatile that it compliments many dishes…

Spring Asparagus Quiche

Spring  Asparagus Crustless Quiche (Paleo/ Gluten Free/ Dairy Free/ Vegetarian)

1 tsp. olive oil

1 pound asparagus-chopped into one inch pieces

1 medium onion- diced

1 clove garlic- minced

5 large eggs

2/3 c. almond milk ( or desired milk)

1/2 tsp each sea salt and pepper

1/4 c. chopped chives

Preheat oven to 350 degrees.

In a medium frying pan saute asparagus and onion in olive oil on medium heat for five minutes; add garlic and cook for one more minute.

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Pour into 9 inch pie plate. Break eggs into a bowl and beat with a fork; pour on top of vegetable mixture.

Add milk, salt, pepper, chives. Stir lightly to combine all the ingredients.

Bake uncovered for 35-45 or until eggs are set.

Asparagus Quiche

Makes six servings.

Shared On: Waste Not Want Not, Gluten Free Wednesdays, Allergy Free Wednesday, Wheat Free Wednesday, Healthy 2Day Wednesday, Tasty Traditions, Gluten Free Fridays, Whole Foods Friday, Lunchbox Love

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