Category: Vegan

Nut Butter cups

2/16/2019

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Image by Caitlyn Tischer

12 (pieces) servings
30-45 min. prep time

½ cup coconut oil
3/4 cup cacao powder
3 T cacao butter or coconut mana
1 T maca
¼ tsp cinnamon
¼ tsp Himalayan pink salt
¼ tsp vanilla bean or vanilla extract

Nut Butter Filling:

½ cup nut butter

optional additions:

⅓ cup local honey, stevia, maple syrup or medjool dates
¼ tsp cardamom
¼ tsp nutmeg

Fill a medium pot or Pyrex contain with water (doesn’t need to be filtered). Bring to a boil and reduce heat to a simmer.
In smaller Pyrex container add in cacao butter, mana or oil and allow to “double boil” until liquid. Add any optional sweeteners here.
Remove from heat and add in cacao powder, maca, cinnamon, salt and vanilla bean or extract.
Pour ½ inch of mixture evenly into chocolate 12 silicone muffin cups.
Place in the freezer for 10-15 minutes.
Remove from freezer and add in roughly ½ tbsp raw nut butter in each cup. Use a spoon to gently flatten nut butter over the cacao base.
Drizzle remaining ½ inch of cacao mixture over nut butter.
Place back in freezer for 10-15 minutes. Remove double checking they solidified fully and enjoy!

Tips:

We enjoy our chocolate on the raw, bitter side. If you would like it sweeter taste adjust to your liking.
Substitute vanilla extract for peppermint, lavender, orange or coffee. Get creative!
If you have trouble on step 6, simply roll the nut butter into a ball and flatten it prior to adding over frozen cacao mixture.
If you like your cups thicker add more mixture at step 4. If you would like your cup thinner reduce the amount here as well.
Add a raisin, goji berry, sprouted nut or cacao nibs on step 7 for additional garnish creativity. You can also sprinkle salt here too.

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Oatmeal Jam cookies

1/21/2019

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Image by Caitlyn Tischer

10-14 servings
10 min. prep time
10-12 min. cook time

1 cup ground gluten free oats
½ cup medjool dates
¼ cup whole gluten free oats
½ cup filtered water
½ cup local mixed berry jam or homemade chia jam
¼ cup psyllium husk
3 T ground chia seeds
3 T ground flax seeds
1 T coconut oil
½ tsp baking soda
½ tsp baking powder
¼ tsp cinnamon
¼ tsp Himalayan pink salt
¼ tsp vanilla bean or vanilla extract

optional additions:

½ cup sprouted nuts (optional)
⅓ cup local honey, stevia or maple syrup
¼ cup nut butter

Preheat the oven to 350 degrees F.
Grind oats into flour using high speed blend, grain mill or food processor. Set aside ¼ cup of whole oats.
In a large Pyrex bowl mix the dry ingredients together until combined except set aside the dates and sprouted nuts for later.
Grind chia and flax seeds. Add water and allow to sit for 5 minutes.
Melt the coconut oil. In a separate large Pyrex bowl mix the melted coconut oil, vanilla bean or extract chia and flax egg mixture until well combined.
Next, combine the wet and dry mixtures together slowly adding the flour as you mix in with the wet ingredients.
Chop dates and sprouted nuts. Then fold into dough. Add any optional additions at this time.
Form roughly 1-2 T of dough balls. Press lightly using the palm of your hand or the back of a spoon to flatten out the cookie.
Bake the cookies for 10-12 minutes. Remove and allow to cool down.
Once cooled add local jam or a homemade chia jam. Enjoy!

Tips:

Add local honey, stevia or maple syrup in substitute of dates or as additional sweetener if desired.
Use nut butter as a garnish. Make sure to apply before the jam. Refer to chia jam recipes for jam inspiration!

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Gluten free crackers

12/20/2018

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4-5 servings
5-10 min. prep time
15-20 min. cook time

1 cup gluten free oats
1 cup filtered H2O
¾ cup pumpkin seeds
½ cup sunflower seeds
½ cup chia seeds
½ cup flax seed
½ cup sesame seeds savory

savory optional additions:

1-2 sheets of Nori or 1 tsp chlorella and/or spirulina powder
½ tbsp chipotle or cajun spice
2 tsp turmeric
1-2 tsp cayenne
1 tsp chili flakes pinch Himalayan pink salt pinch of black pepper

sweet optional additions:

1 tsp cinnamon
¼ tsp maca root powder
¼ tsp nutmeg

Preheat the oven to 350 degrees F.
Grind the GF oats, flax and chia seeds into a fine powder.
Mix all ingredients together in a large pyrex bowl making sure everything is evenly combined.
Add in sweet or savory flavors here if any desired and allow to sit for 5 minutes.
Once the ingredients have coagulated, split the dough into two proportionate balls.
For each half, use a roller or spatula to spread the dough onto parchment paper or use a pyrex container. If you use a pyrex container lightly oil the bottom so the crackers don’t stick.
Once both doughs have been spread evenly to your choice of thick or thinness, cut the crackers into the desired shape and size.
Cook for 10-20 minutes. This all depends on the girth of the crackers. Check on them in the first 5 minutes. Rotate to avoid burning and for a consistent cook.
Once they reach a golden brown on the sides remove and allow to finish cooking as they cool down. Enjoy!

Tips:

Not all crackers are created equal! Each batch comes out a little different than the other depending on ingredients. Use your best judgement, start with less water than more in case it comes out too liquidy.
If you do experience too much of a liquid texture simply add more ground GF oats, or add water if it is too floury.

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Green Supreme Smoothie

11/26/2018

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Image by Joe Pineda

2 servings
15 min. prep time

2 bananas
½ pear
½ cucumber, peeled
1 cup spinach
1 cup kale
1 avocado
1 scoop protein powder *optional
2 in ginger
2 T nut butter
1 in. turmeric or ½ T turmeric powder
1 tsp spirulina
⅓ cup chia seeds
8 oz orange juice or cranberry juice
8 oz filtered water

Skin cucumber.
Pour liquid into blender with spirulina and protein powder.
Add greens, nut butter, seeds, ginger and turmeric.
Finish off with adding fruit and blend until desired texture is achieved.

Tips:

Top smoothie off with yummy garnishes, such as hemp seeds, cacao nibs, fresh fruit, coconut flakes, goji berries, etc..
Try to use juices that are cold-pressed, no-sugar added and not from concentrate.

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Black Bean Hummus

11/25/2018

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4-6 servings
12 hour prep time
2-3 hour cook time

16 oz. fresh cooked black beans
¼ cup olive oil
1 Tbsp tahini
¼ cup medium red
1 fresh squeezed lime or lemon
1 minced jalapeno
3 garlic cloves
1 Tbsp minced shallot
1 Tbsp apple cider vinegar
1 Tbsp nutritional yeast large handful cilantro
½ Tbsp chipotle or cajun spice
2 tsp turmeric
1-2 tsp cayenne
1 tsp chili flakes
pinch himalayan pink salt
pinch of black pepper

Soak black beans at least 12 hours before cooking.
When ready to cook drain, rinse and place in pot or croc-pot for 2-3 hours. Check on the bean consistently to refill with water.
In the last hour of cooking the beans add garlic, onion, shallot, jalapeno and spices. Strain the beans and set bean juice aside.
In a blender add the beans and remaining ingredients and blend.
Adjust flavors as necessary to liking and enjoy!

Tips:

To make the hummus "chunky" add all liquids in last, adding them in one Tbsp at time. To make the texture creamery add bean juice in until texture is achieved to liking.

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Holy Guacamole!

11/25/2018

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Image by Andrew Scrivani

Holy Guacamole!
4 servings
20 min. prep time

4 ripe avocados
1 medium heirloom tomato
1 fresh squeezed lime or lemon
1 tbsp olive oil
1-2 fresh minced garlic cloves
¼ cup red onion
½ minced jalapeno
1 tbsp minced shallot
2 sprigs cilantro
½ tbsp chipotle or cajun spice
2 tsp turmeric
1-2 tsp cayenne
1 tsp chili flakes pinch himalayan pink salt pinch of black pepper

optional additions:

1 cup of beans
½ cup local
raw goat cheese
1 tbsp of butter
1 tbsp nutritional yeast
1 tsp cayenne

In a large bowl mash the ripe avocados together.
Add olive oil, fresh-squeezed lemon or lime and all spices into the avocado mash.
Mince red onion, shallot, garlic, cilantro and chop heirloom tomatoes. Add to guacamole.
Mix all the ingredients until desired texture is achieved.
Adjust flavors as necessary to liking and enjoy!

Tips:

Adding chipotle is nice for a smokey flavor, especially if you choose to add in beans. The beans will also enhance a more satiating effect making this a great potluck item leaving everyone satisfied!
Butter may sound weird, but it actually taste great! Cut about a tbsp amount of butter and throw it in your guacamole. We use Kerigold unsalted butter if we do this.
If you have access to a local, organic and raw source of goat cheese this makes a nice addition. However, due to the scarcity of this circumstance you may choose to add pasteurized cheese if you are dairy-friendly as you’d like.
Nutritional yeast makes a great alternative for that zesty, cheesy flavor everyone can enjoy!

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Protein Bites

11/25/2018

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Image by Caitlyn Tischer

10-14 servings
30 min. prep time

1 cup dry gluten free oats
½ cup medjool dates
2 scoops collagen or protein powder
½ cup psyllium husk
½ cup nut butter
½ cup sprouted nuts
¼ cup sunflower seeds
¼ cup pumpkin seeds
¼ cup ground chia seeds
¼ cup ground flax seeds
1 T coconut oil
1 T coconut flakes
1 T cacao powder
1 T cacao nibs
½ T maca powder
1 tsp cinnamon
1 tsp vanilla bean or ½ tsp vanilla extract
pinch Himalayan pink salt

optional additions:

½ cup cacao butter
⅓ cup local honey, stevia or maple syrup
1 T coconut mana
1 T goji berries
1 T sesame seeds
1 tsp spirulina or chlorella

In a large Pyrex bowl mix the dry (oats, protein powder, nuts, seeds, etc) ingredients together until combined.
Add the nut butter, honey and extracts/flavor.
If the ingredients need to be further processed use a food processor or blender until desired texture is achieved.
Take about 2 inches by 2 inches of the the dough and form protein ball into a Pyrex container of choice and store in the refrigerator. Enjoy!

Tips:

To add a more chocolaty flavor to the balls just add about 1/4 cup cacao powder to the mix.
If you need to make the mix "wetter" add a tbsp of coconut oil or nut butter one at a time until achieving desired texture.
Use coconut flake, cacao nibs, chia seeds and/or hemp seeds as garnishes to coat the protein bites.

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Chia Pudding

11/23/2018

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6 servings
1 - 8 hours

1 can coconut milk
1-2 cups filtered water
1 cup chia seeds
1 tbsp cacao powder
1/2 tbsp maca powder
1 tsp cinnamon
pinch of salt

optional additions:

1 cup fresh seasonal fruit
1/2 cup fresh chopped nuts of choice
1 scoop collagen protein powder
2 tbsp nut butter
1 tbsp goji berries
1 tbsp cacao nibs
1 tbsp coconut flakes
1 tbsp pumpkin and/or sunflower seeds
1 tsp local honey, stevia or maple syrup

Add coconut milk, water, chia seeds, cacao powder, maca, cinnamon and salt into a large Pyrex bowl and mix together.
Allow to sit in the fridge for at least one hour until it has coagulated.
Add and mix in more water or coconut milk if the pudding is too dense.
When desired texture is achieved, top off with optional additions.

Tips:

Add collagen and any added sweeteners in step 1.
For ideal texture, allow pudding to coagulate for at least 8 hours.
Use seasonal fruits for increased diversity.

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Pickled Red Onions

11/19/2018

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2 servings
10 minutes

2-3 medium-sized red onions (julienne cut)
1-2 cups of filtered water
½ cup apple cider vinegar
1 medium-sized lemon (fresh-squeezed)
2 tbsp of himalayan pink salt
1 tsp cumin powder
1 tsp black pepper
1 tsp turmeric powder

optional additions:

1-2 jalepeño (or peppers of choice) sliced with seeds
1-2 garlic cloves

Prepare the red onions by placing them into a large Pyrex bowl. The total yield is dependent upon how much the amount of onions added.
Add water, apple cider vinegar, lemon juice and all spices to the Pyrex bowl.
Add any optional additions, such as garlic or pepper.
Set Pyrex aside and allow to ferment for at least an hour.

Tips:

The longer the red onions ferment the more they will “pickle”. For the most flavorful results, allow to ferment overnight, or 8 hours.

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Super seedy Nut Butter

3/4/2018

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Image by Joe Pineda

24 servings
10 minutes

1 cup almonds
1 cup macadamias
1 cup pecans
4 T sunflower seeds
4 T pumpkin seeds
4 T hemp seeds
2 T flax seeds
2 T chia seeds
1 T coconut oil, cacao butter or coconut mana
1 tsp cinnamon
1 tsp vanilla extract (optional)
Pinch Himalayan salt

optional additions:

⅓ cup local honey, stevia, maple syrup or medjool dates
¼ tsp cardamom
¼ tsp nutmeg

Add all ingredients into a food processor. Save some nuts for the end if you prefer crunchy.
Process for 7-10 minutes until consistency is reached. For crunchy texture add in and pulse 1-2 times.

Tips:

Depending on the quality of your food process, processing duration may vary.
Add in sweeteners as desired.

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Golden Milk

2/10/2018

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2 servings
5 minutes

1 1/2 cups light unsweetened coconut milk
1 1/2 tbsp ground turmeric
1/4 tsp ground ginger
1/4 tsp ground cinnamon
Pinch ground black pepper

Add coconut milk, ground turmeric, ground ginger, cinnamon, and black pepper to a small saucepan.
Whisk to combine and warm over medium heat. Heat until hot to the touch but not boiling - about 4 minutes - whisking frequently until all the spices are mixed together.
Turn off heat and taste to adjust flavor. Add more turmeric, ginger, or cinnamon for a more intense spice and flavor.
Serve immediately, dividing between two glasses. Best when fresh, though leftovers can be stored covered in the refrigerator for 2-3 days. Reheat on the stovetop until hot.

Tips:

Canned coconut milk is best, but carton works too.
If you desire sweetener, add 2 tsp of honey to the cup prior to pouring in the milk. Mix thoroughly upon pouring in milk mixture.
If using fresh ginger, grate 1-2 tbsp into the mixture and then using a fine mesh strainer when serving to strain out the ginger for creamy texture.

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Power Smoothie

6/17/2017

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Image by Joe Pineda

2 servings
10 minutes

2 generous cups of kale and/or spinach
2 bananas, frozen
1 kiwi
1 cup coconut milk
1/2 cup blueberries, frozen
1/4 cup apples
1/4 cup sprouted almonds
2 Tbsp psyllium husk
2 Tbsp turmeric
1/2 Tbsp spirulina

topped with:

2 Tbsp almond butter
1 Tbsp sunflower seeds
1 Tbsp hemp seeds
1 Tbsp chia seeds
1 Tbsp sunflower seeds
1 Tbsp cacao nibs
1/2 tbsp sesame seeds

Beginning with the greens, use a blender or food processor to mix ingredients together.
Blend until desired texture is achieved.
Pour into a bowl, or a cup if desired.
Top off with granola and seeds.

Tips:

Feel free to substitute fresh fruit rather than frozen fruit.
If you desire juice instead of milk, be aware that most juices are from concentrate. Go the extra mile and purchase cold-pressed juices, not from concentrate. Or better yet, freshly squeezed juices contain even more nutrients.

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Home Sweet Potatoes

3/7/2017

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Image by Joe Pineda

2 servings
25 minutes

1 large sweet potato, diced
3 cloves garlic, minced
1/2 shallot, minced
1/2 red onion, diced
2 tbsp coconut oil

spiced with:

3 tsp chili powder
2 tsp garlic powder
2 tsp onion powder
2 tsp fresh ground black pepper
2 tsp himalayan salt
2 tsp thyme
2 tsp cayenne
2 tsp sage
2 tsp cajun or chipotle

Proportionally dice the potato into the same size and shape.
Prepare the onion, garlic, and shallot.
Prepare the skillet with coconut oil and apply medium heat.
Once the oil has heated, add potatoes.
Add the onion, garlic, and shallot after roughly 5 minutes.
Garnished the potato mixture with spices. Allow for them too cook at least 5-10 more minutes until the desired texture is reached.

Tips:

Watch the potatoes. It is easy to neglect a stove on heat. If over-cooked, they will become mushy or burnt.
This recipe pairs well with eggs.

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Berry Fruity Bowl

3/6/2017

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Image by Joe Pineda

2 servings
20 minutes

1 cup oat milk
2 bananas, chopped
2 cups kale and/or spinach
1 kiwi
1/4 cup raspberries
1/4 cup green apples, chopped
1/4 cup blueberries, frozen
1/4 cup strawberries, frozen
1/4 cup mango and/or pineapple, frozen
1/4 cup pomegranate seeds

topped with:

1/2 cup nuts (brazil or cashews or almonds)
1 cup buckwheat granola
2 tbsp chia seeds
1 tbsp ginger
1 tbsp hemp seeds
1 tbsp pumpkin seeds
1 tbsp shredded coconut flakes
1 tbsp sunflower seeds
1 tbsp cinnamon

Blend fruit, greens, and ginger until desired texture. Pour into two bowls or serving containers.
Distribute the nuts, seeds, coconut, buckwheat, and cinnamon onto the smoothie mixture.
Pour on nut butter in the heart of the mixture.

Tips:

Any of the fruits included above can be fresh or frozen. Mix it up now and then can garnish the top of the bowl with one or two fruits.
Bee pollen and spirulina make great additions to the mixture.
If you desire juice instead of milk, search for cold-pressed, not from concentrate juice blends, when buying your juices to receive the most nutrient rich effects.
If you need a thicker, more filling breakfast just add one avocado it won't take away from the sweet fruity taste of the liquid mixture.

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Oatmeal Parfait

3/6/2017

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Image by Joe Pineda

1 serving
15 minutes

1.5 cup gluten-free rolled oats
1 cup oat milk
1/2 banana
1/2 pear

topped with:

1/2 cup brazil nuts
2 tbsp nut butter (almond or peanut)
1 tbsp chia seeds
1 tbsp hemp seeds
1 tbsp shredded coconut flakes
1 tbsp unsweetened cacao nibs
1 tsp cinnamon

Fill a a bowl or mason jar with oats.
Add the oat milk and fruit. Stir together.
Top off the mixture with toppings.

Tips:

Feel free to use the fruit of your choice. Some of our favorite fruits to include are raspberries, blueberries, strawberries, kiwis, blackberries, or pomegranate seeds depending upon the season.
Oat milk can be substituted for any other milk (coconut milk, hemp milk, etc.).
If prepared overnight, pour in enough milk so that the dry ingredients are covered by about an inch, or as desired.

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Oat Milk

3/6/2017

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Image by Caitlyn Tischer

6-8 servings
1 day

5 cups water
2 cups gluten-free oats
2 cups oat groats
1 tbsp vanilla extract

Blend all of the ingredients.
Strain the mixture using a cheesecloth into a glass container.
The remaining fibrous oat mixture can be turned into oat yogurt or can be dispensed.
Depending on taste and texture, add cup of water to acquire a thick and creamy consistency.

Tips:

The milk can be sweetened by adding 1-2 Medjool dates.
Flavored oat milk can be obtained by adding freeze-dried fruit powders or extracts.
Don't use metal lids or spoons to stir this, it may alter the flavor. This milk will separate after short a period of time and need to be mixed after sitting.
This recipe pairs well with buckwheat granola.

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Oat Yogurt

3/6/2017

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Image by Caitlyn Tischer

2 servings
2-3 day prep time

4 cups filtered water
2 ½ cups gluten free oat groats, steel cut or rolled oats
½ cup unsweetened coconut shreds
4 Brazil nuts
1 tsp vanilla bean or extract
1 tsp cinnamon or cinnamon chips
½ tsp Himalayan salt

topping additions:

1 cup local, seasonal fruit (if possible)
2 T nut butter
1 T raisins
1 T hemp seeds
1 T sunflower seeds
1 T cacao nibz

optional additions:

⅓ cup local honey, stevia, maple syrup or medjool dates
1 T cacao powder
1 tsp maca
¼ tsp cardamom
¼ tsp nutmeg

Grind oat groats, steel cut, rolled oats cut oats into flour using a high speed blender, grain mill or food processor.
Soak oat grinds/flour overnight. Be sure to leave a little water for the oats to absorb.
Blend the soaked oats with 4 cups of water and remaining ingredients. Add in any optional additions here. Save the toppings for later.
Add the blended consistency into a large sealable container and cover using a plate, coffee filter or cheesecloth with a rubber band.
Allow oat mixture to ferment in a warm or sunny spot in your home for the next 2-3 days. Depending on sour preference end the process at anytime as long as 12 hours was granted to ferment.
Once ready to eat add in parfait toppings. Enjoy!

Tips:

We prefer our yogurt on the sour side. We let it go for 3 days including the first 12 hour soak. It also depends on your climate how fast the process will go and the home you live in.
If you’re feeling creative blend in fresh fruit after the fermentation process to give it a specific flavor or simply meal prep your parfaits mixing in frozen or fresh fruit the night before.

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Buckwheat Granola

1/26/2017

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Image by Joe Pineda

5 servings
1.5 hour prep time

3 cups buckwheat groats
1/4 cup maple syrup
1/4 cup unsweetened cacao nibs
3 T coconut oil, melted

Set the oven to 260 degree F.
Melt coconut oil and combine with all the ingredients in a bowl. Distribute the oil evenly among all of the ingredients.
Spread out all of the ingredients on a sheet of baking parchment paper and bake for one hour.
Allow granola to cool before storing in a air tight jar or container.

Tips:

Fig juice from the fig bar recipe can be reused for this recipe.
Excessive amounts of sugar should be avoided. Albeit, sugar helps hold the granola together. We prefer them sugar free. This way they are more like healthy grape nuts.
This recipe pairs well with oat milk to create a cereal-like breakfast. Add fresh fruit, nuts, seeds, and nut butter with a dash of cinnamon.

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Banana Nut Crumble Muffins

1/8/2017

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Image by Caitlyn Tischer

12 servings
10 minute prep time
20 minute cook time

3-4 bananas
1.5 cups quinoa flour
1/2 cup gluten-free oats
1/4 cup coconut oil, melted
1/4 cup walnuts, chopped
5 T water
2 T flax meal
2 tsp baking soda
1 tsp vanilla extract
1/2 tsp Himalayan salt

topped with:

1/4 cup maple syrup or 4 chopped Medjool dates
5 T quinoa flour
2 T coconut oil, melted

Preheat oven to 375 degree F. Prepare muffin tin by oiling w/ coconut oil or use a silicon muffin holder (less mess, and no oil necessary).
Prepare the flax eggs by combining the flax meal and water. Let sit for 5 minutes.
Add everything besides the crumble ingredients into a mixing bowl. Mix until the ingredients are evenly distributed.
Once flax eggs and oil are ready, add both to bowl and mash bananas (keep some texture to keep the muffins moist).
Pour doughy mixture into muffin tin
Prepare the crumble by adding the remaining ingredients to a small bowl. Adjust as necessary until desired texture is created. Using a spoon, apply crumble to muffin tops.
Bake the muffins for 15-20 minutes. Let cool before storing.

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Lifestyle

Nut Butter cups

Oatmeal Jam cookies

Gluten free crackers

Green Supreme Smoothie

Black Bean Hummus

Holy Guacamole!

Protein Bites

Chia Pudding

Pickled Red Onions

Super seedy Nut Butter

Golden Milk

Power Smoothie

Home Sweet Potatoes

Berry Fruity Bowl

Oatmeal Parfait

Oat Milk

Oat Yogurt

Buckwheat Granola

Banana Nut Crumble Muffins

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