Delicious Roasted Chickpeas

By Claire Izabel @ Strawberries & Sage

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Two words perfectly describe this healthy snack- darn delicious!

These roasted lil chickpeas are full of flavor! Really, it’s a shame I’ve had this recipe up my sleeve for almost a year now before I thought/remembered to post it (guilty). My apologies, y’all. Once you try this spoonie friendly, super easy to make recipe you will be thankful I finally posted it. This is just one of those addictingly good, and good for you snacks you will want over and over again. I’ve had many, many roasted/crunchy chickpeas in my day and my recipe is by far the best one of them all, honest to goodness 😇, and I’ve had testers! They’re so good I almost always eat the entire batch in one sitting (not guilty).

Roasted chickpeas have been trending for some time now, and for good reason. They’re super good for you. I’m talking like, one of the healthiest foods in the world good for you! I recently read somewhere about a long term study conducted over 10 years or more that documented the worlds healthiest people, their lifestyles, including and especially what they ate. Chickpeas were a mainstay in many of the cultures studied (it was b/w 5-10 overall, I believe).

Chickpeas aka garbanzo beans are known for being a high satiety, energy giving food that’s full of fiber and protein. Two cups of chickpeas equals your entire daily requirement for fiber, which promotes heart health by lowering cholesterol (the bad kind). “65-75% of the fiber found in garbanzo beans is insoluble fiber, and this type of fiber remains undigested all the way down to the final segment of your large intestine” – The Worlds Healthiest Foods. In addition, they have other properties which may help digestive troubles. This makes chickpeas a good option for people like myself with gastroperesis and other digestive issues. (If you have GP, I’d advise you not to eat too much, since chickpeas are a bit higher in carbs than other beans, and personally I’ve found too many carbs flare up my GP & POTS)

If you haven’t had nutritional yeast yet, well, better late than never🙂
Nutritional yeast, despite it’s name is not actually yeast. Therefore it is ACD diet/anti candida friendly. It has a nutty, cheesy flavor that goes with oh so many things. Pretty much anywhere you’d find cheese in a recipe, you could sub it with nutritional yeast. It should be a staple in every vegans pantry, and for most it is. Here are some more facts about the health benefits of nutritional yeast…
Nutritional yeast happens to be a complete protein and contains 18 essential amino acids. It’s high in B vitamins, including thiamine, folate, B-6 and niacin. Just 1/2 tablespoon of some brands will provide you with a day’s worth of B vitamins, while other brands offer between 30 and 100 percent of the B vitamins. – Live Strong. B vitamins increase energy and help your body in producing RBC’s, or should I say red blood cells for all my non spoonie readers. It packs a pretty decent dose of iron, selenium and zinc too.

So are those enough reasons to fall head over heels in love with my roasted chickpea recipe, or what?! 💁


 

Delicious Roasted Chickpeas

Vegan, Gluten-free, Grain-free, Sugar-free, Nut-free, Soy-free

Yield: ~2 cups

Ingredients:

15-16oz (~2 cups) chickpeas, cooked or canned (bpa-free)
1 tbsp extra virgin olive oil
2 heaping tbsp nutritional yeast
1 1/2 tsp garlic powder
1 tsp onion powder
1 tsp paprika
1 tsp salt, or to taste
Dash of chili powder, or to taste (depends on your spicy tooth)

Instructions:

Preheat oven to 350 degrees.
Lay out your drained chickpeas to dry on a kitchen towel for at least an hour (I usually let mine sit for 2-3 hours). Once chickpeas are pretty dry, but not totally dried out, they’re ready.
In a small-medium bowl mix together all your ingredients starting with the oil, and finishing with the chickpeas. Stir and toss to coat.
Lay out chickpeas in an even later on a parchment lined baking sheet. Bake for 26 minutes. Allow to cool for at least a few minutes after taking out of oven. Enjoy!

Note- this is best eaten right away, as it tends to get less crunchy the longer it sits.

Grain-Free Gingerbread Cookies

By Claire Izabel @ Strawberries & Sage

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primalplalate.com

❄️ Happy winter solstice!!! ❄️

I can’t believe it’s officially winter AGAIN! Time flies!!! I know everyone says it, but even I feel like it despite living in a box (sure feels like living in a box being housebound haha)! To honor the solstice, I’m a.)posting for the first time in 6 months. SIX MONTHS!?!? This just saddens me. and, b.)sharing a slightly adapted grain-free gingerbread cookie recipe from Primal Palate !!!

This is the first year in a long time I’m well enough to really get in the Christmas spirit, and I couldn’t be more grateful!!!!! What better way to celebrate Christmas/the holidays/winter than making and eating gingerbread!!! Even better when it’s healthy and allergy-friendly🙂


 

Grain-free Gingerbread Cookies

Vegan, Gluten-free, Grain-free, Refined Sugar-free optional, Soy-free optional

Yield: 12 gingerbread cookies

{recipe adapted from: Primal Palate}

ingredients:

2 cups almond meal/flour
2/3 cup arrowroot flour, plus more for dusting
1/2 tsp salt
1/2 tsp baking soda
3/4 tsp ground ginger
1/2 tsp ground cloves
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg, or allspice
4 tbsp coconut sugar or maple sugar
1/2 cup unsulphured molasses (NOT blackstrap)
3 Tbsp virgin unrefined coconut oil, or vegan butter

instructions:

preheat oven to 350 degrees.
in a large mixing bowl, combine blanched almond flour, arrowroot flour, salt, baking soda, ginger, cloves, cinnamon, nutmeg and sugar. Stir ingredients to combine.
in a small sauce pan, bring molasses to a boil over medium heat.
add coconut oil/butter to sauce pan, and stir until combined with the molasses.
remove sauce pan from heat and pour into the dry ingredients.
mix batter with a spoon until you have formed a dark golden cookie dough, and all the dry ingredients are combined withe the molasses and coconut oil/butter.
place a sheet of parchment paper (or set an wrap) onto a flat cooking surface, and dust parchment with arrowroot flour. form dough into a ball, and place on the parchment paper. lightly press dough down to flatten, and sprinkle with a small amount of arrowroot flour. place another sheet of parchment paper on top of the dough, and roll into a thin sheet with a rolling pin (about 1/4 inch thick).
sprinkle arrowroot on a small plate, and place cookie cutters into the arrowroot to coat the bottom for cutting. this will keep the cookie dough from sticking to the batter for an easy release after cutting.
once you have made cuts throughout the entire sheet of cookie dough, carefully peel away the excess dough, and lightly transfer the cut out cookies to a parchment lined baking sheet. form dough into another ball, and roll out again to repeat until all the dough is used. Enjoy!

Banana Bread

By Claire Izabel @ Strawberries & Sage

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This healthy guilt-free banana bread is a big hit among anyone and everyone who’s tried it.
This banana bread is honestly the best banana bread I’ve ever eaten. I just love it to bits, despite the fact I’m not a fan of bananas, but I do tend to enjoy banana bread now and then.

This banana bread is just in a league of it’s own. Put a nice slab of butter (nut butter, fruit butter, or vegan butter) on a big warm slice, or eat as is. I warn you, it may be hard to not eat the whole loaf! If you do get carried away in the delicious, comforting flavors and end up eating more than a slice or two, it’s OK because this banana bread is clean, healthy and high in protein from the chickpea flour. You’d never guess by the taste, though😉


Banana Bread

Vegan, Gluten-Free, Refined Sugar-Free, Yeast-Free, Soy-Free, Nut-Free optional

Yield: 1 bread loaf

ingredients:

2 chia eggs (2 tbsp chia seeds + 6 tbsp purified/distilled water)
1 cup gluten free all-purpose flour
1 cup garbanzo bean flour, or 1 more cup gf all-purpose flour
3/4 cup coconut sugar
1 tbsp ground cinnamon
1 tsp baking soda
1/2 tsp salt
3 ripe-overripe bananas
1/2 cup unrefined virgin coconut oil, melted or softened
1 tsp pure vanilla extract
1/4-1/2 cup walnuts, optional

instructions:

preheat oven to 350.
prepare chia egg by adding 2 tablespoons chia to 6 tbsp distilled water into a small bowl and set aside to gel for 5 minutes. in a large bowl mix together dry ingredients except for the nuts. mash bananas and add to dry mixture (i make a crater in the middle of the dry mixture and pour in the wet ingredients then fold over the dry to incorporate). add in the rest of your wet ingredients including chia egg and mix until just combined. fold in nuts last and stir to mix in, or if you like sprinkle nuts on top of bread batter once it’s in the pan. grease or line loaf pan with parchement paper and pour in your batter. bake for 45-50 minutes. check with toothpick for doneness, if comes out clean it’s ready. enjoy!

Tempeh Makhani (Indian Butter Tempeh)

By Claire Izabel @ Strawberries & Sage

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Indian food is my new favorite type of cuisine. Between the nutritious ingredients, the rich, aromatic blend of spices, and the array of comforting flavors – I am in love. All these components make for the most delicious and satisfying meal.

Aside from my favorite flatbread, tandlachi bhakri (which is gluten-free and happens to be the best flatbread ever, IMO), I didn’t experiment much with Indian food until going vegan. Despite the enticing smells, I mostly stayed away from Indian cuisine because I cannot tolerate spicy foods. I have several GI disorders such as gastroparesis and IBS that make anything too spicy not agree with me. It is a constant battle of wanting to indulge in my many intense cravings, and listening to my tummy and eating accordingly. I’ve learned it’s all about balance.

I’ve had to give up a lot of my favorite foods, but since I’ve recently discovered how good Indian food was, and that it doesn’t have a negative effect on me (thank heavens!), most of my favorite dishes are Indian now. Many Indian recipes are vegetarian and vegan, which is a huge plus in that there is less tweaking that needs to be involved in making sure I’m eating cruelty-free, and allergy-free. There are so many spices to choose from and you can sub or omit these spices and create limitless possibilities. Yay for possibilities!

Makhani, which means “with butter” is a Punjabi cuisine consisting of a rich sauce made with butter or ghee, tomatoes, and cream. Generally makhani has onions too, but I omitted onion because I’m allergic. It didn’t make a difference though, the flavor’s still spectacular🙂

I have never tried butter chicken, but I always thought it looked and smelled so appetizing. So for my first Indian meal I re-created the butter chicken with my absolute favorite high protein veg food – tempeh! This recipe is meat-eater approved, and apparently just as good as butter chicken. I can’t get enough of it, it’s one of my new favorite recipes ^_^

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Tempeh Makhani

Vegan, Gluten-Free, Nut-Free, Grain-Free optional

Yield: 4-6 servings

ingredients:

2 8oz packages of gluten free tempeh
4 tsps vegan butter
8 garlic cloves, minced
2 cans coconut milk (i use full-fat)
2 cups tomato paste/puree
2 tbsps garam masala
2 tbsp curry powder
2 tsps chili powder
1 tsp ground ginger
salt/pepper, to taste

instructions:

cut tempeh to desired sized cubes and set aside.
in a saucepan, heat the butter over medium heat. add the garlic and cook for about 1 minute.
whisk in the coconut milk, tomato puree, garam masala, curry powder, chili powder, ground ginger and a dash of salt/pepper. cook until sauce thickens, about 15-25 minutes.
cook tempeh in large oiled sautee pan over medium heat until golden, around 2 minutes. once tempeh is cooked add too sauce and stir together to coat. serve with brown basmati rice, millet, or grain of choice. enjoy!

Heavenly Vegan Fudge

By Claire Izabel @ Strawberries & Sage

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Y’all, this is THE best chocolate fudge ever.

This decadent, yet secretly good for you, mouthwateringly delicious fudge is made with superfood ingredients; nuts, himalayan salt, and coconut butter! It just so happens to be vegan, raw, grain-free and refined sugar-free also!!! It has the same slightly gooey, melt in your mouth texture as fudge made from dairy. No one would guess it was actually healthy!!!

If you’ve never tried coconut butter, well, brace yourself…this is quite possibly the most amazing ingredient on the planet. I can’t get enough of it!

Coconut butter is made from raw, pureed coconut meat. “Coconut butter is to coconut oil as butter is to ghee; it’s made from whole coconut flesh, with all the delicious fat and the solids included. The oil and flesh meld together to form a creamy texture that spreads well.” Coconut butter has a ton of nutritional benefits. It’s high in lauric acid which is a powerful immune booster. lauric acid gets converted to a biologically active molecule named monolaurin which effectively kills disease causing bacteria, virus and fungi.

Coconut contains 17 amino acids, it’s exceptionally high in threonine, an amino acid which protects the liver, central nervous system, cardiovascular system, aids the body in the healing process, and supports the formation of collagen (just to name a few). Coconut also happens to be rich in antioxidants, fiber and healthy minerals like manganese, selenium, copper, folate, potassium, iron, magnesium, and zinc! Coconut’s nutritional benefits are hard to beat!

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Heavenly Fudge

Vegan, Gluten-Free, Grain-Free, Raw, Refined Sugar-Free, Soy-Free, Nut-Free optional
 
Yield: 12 pieces

 

ingredients:

1/2 cup good quality unsweetened cocoa powder
1/2 cup coconut butter, melted or softened
4 tbsp coconut nectar
1 tsp pure vanilla extract
1/2 tsp himalayan salt
2 tbsp walnuts, cashews, almonds or pecans, optional (highly recommended for protein and satiety)

instructions:

Combine all the ingredients in a food processor or high speed blender, blend until mixture is smooth. Pour mixture into a parchment lined food container, bpa-free silicone mold/tray, or small loaf pan. Chill for at least 30 minutes in the fridge or freezer to solidify. Keep refrigerated, or If you prefer your fudge extra soft like I do allow to warm to room temperature and they will melt in your mouth🙂  Enjoy!

PS: this fudge also makes a decadent frosting — just allow to get soft and spreadable.

White Bean Veggie Soup

By Claire Izabel @ Strawberries & Sage

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This flavorful, hearty soup was one of the first recipes I created when I started cooking for myself. I was throwing things together in a frenzy one evening when I just so happened to create something pretty delicious, and it has since become a favorite recipe of ours. I never get bored with it.

Until my mid 20’s all I knew how to “cook” was pasta and ramen. When I found out about all my food allergies I knew that had to change. I was clueless about how to make a healthy, simple recipe that wasn’t packaged or processed, the result of growing up with the SAD (Standard American Diet). I grew up with my Brazilian mom always cooking beans, but for some reason my picky childhood, and young adult self shied away from all beans for admittedly way too long.

Now beans are a staple in my diet, as they probably are in most vegans diets due to the high protein, fiber, and array of nutrients beans so generously provide. Plus, they’re so good! I seriously missed out on some yummy bean recipes over the years, but this is one of the many bean recipes that makes up for that. With all the incredibly healthy vegetables and spices that accompany and compliment the beans, it is as darn delicious as it is darn nutritious.


White Bean Veggie Soup

Vegan, Gluten-Free, Grain-Free, Nut-Free, Soy-Free

ingredients:

1 cup navy beans, soaked overnight (or white bean of choice)
3 cups vegetable/no-chicken broth
2 tbsp extra virgin olive oil
2-3 cloves garlic, minced
1 onion, diced, optional 
1-2 fresh tomatoes, seeded and diced
1-3 zucchinis &/or golden squash, quartered
1 red bell pepper, diced
1 green bell pepper, diced
2 tsp ground turmeric 
2 tsp ground cumin 
2 tsp dried thyme 
salt & pepper to taste
2 bay leaves

instructions:

Heat oil in a large sauce pan over medium heat. Add onion and garlic and cook, stirring often for about 1 minute. Add tomatoes, zucchini, bell peppers, and seasoning, cover and simmer, stirring occasionally, for 15 minutes. Add drained beans; stir to coat well with the veggie mixture. Add broth and bring to a boil. Reduce heat to low, cover and simmer until the beans are tender; around 60-120 minutes. Enjoy!

Delicious 2 Ingredient Cashew Milk

By Claire Izabel @ Strawberries & Sage

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Vegan milk is best when it’s homemade to ensure it’ll be free from carrageenan – an additive that’s in most store bought milk, and is harmful to our health if consumed regularly.

Vegans and dairy-free milk drinkers have many options when deciding which plant based milk to go. Everyone and their sister talks about almond milk (btw, if you didn’t already know, store bought almond milk barely even has any almonds in it – fact.), and ofcourse everyone’s tried soy milk, which I can’t stand…soy gross! There’s hazelnut milk, hemp milk, coconut milk, rice milk, quinoa milk, and omy favorites oat milk.  But now my favorite milk may have a competitor. Cashew milk!

Cashew milk is oh so creamy and oh so delicious. It looks like almond milk, and has a similar smooth rich consistency, only it’s a bit thicker and creamier, and IMO it tastes so much better!

Cashews are a great source of protein with 5 grams of protein in just 2 tablespoons. These yummy nuts are antioxidant rich, and contain a ton of heart healthy fats. Great for spoonies and anyone for that matter, I mean who can argue with health benefits?!

This milk is super easy to make with a blender, and best part, no cows were harmed in the process!🙂


Cashew Milk

Vegan, Gluten-Free, Sugar-Free, Grain-Free, Soy-Free, Raw

ingredients:

1 cup raw cashews
3 cups distilled/purified water

directions:

blend ingredients in blender until well combined. consistency should be smooth and creamy. strain milk in nut bag/cheesecloth or fine mesh strainer to remove access cashew bits.
use  cashew pulp in smoothies, baking, or for my delectable chocolate pots de creme recipe.
this milk is good for about 3-4 days in the fridge. enjoy!

Chocolate Pots De Creme

By Claire Izabel @ Strawberries & Sage

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A delicious vegan chocolate pots de creme made from cashew cream – a healthy, cruelty-free twist to the classic french dessert with all the rich, chocolaty goodness.

You can whip this up in a couple minutes with your leftover cashew pulp from homemade cashew milk. It’s so easy and yummy =)


Cashew Pulp Chocolate Pots De Creme

Vegan, Gluten-Free, Grain-Free, Refined Sugar-Free, Soy-Free, Raw

ingredients:

1/2 cup cashew pulp (leftover from homemade cashew milk)
1/2 cup good quality unsweetened cocoa powder
1/4 cup virgin unrefined coconut oil 
1/4 cup coconut nectar, or to taste
2 tsp pure vanilla extract (or extract/flavor of choice)

instructions:

blend together until all ingredients are well combined and smooth. pour in ramekin, or small food container and refrigerate for ~1hr. keep refrigerated. enjoy!

General Tso’s Tempeh

By Claire Izabel @ Strawberries & Sage

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A plant based twist on the favorited classic – General Tso’s.

For those of you like me who are vegan/vegetarian or just want to eat healthier but aren’t all too fond of tofu…I present to you General Tso’s TEMPEH!


General Tso’s Tempeh

Vegan, Gluten-Free, Refined Sugar-Free, Nut-Free

Yield: 1-2 servings

ingredients:

1 8oz package of gluten free tempeh
1 tsp arrowroot or cornstarch
2 tbsp grapeseed oil or coconut oil
1/4-1/2 of a yellow/red/orange bell pepper, diced (optional)
1 cup distilled/purified water

{general tso’s marinade – healthy style}
1 tbs + 1 tsp arrowroot (or cornstarch) mixed with 2 tbsp cold distilled/purified water
2 tbsp liquid aminos
1 tbsp ginger root, finely minced
1 tbsp garlic, finely minced
1 tbsp white vinegar
1 tbsp vegetable broth
1-2 tsp crushed red pepper flakes
4 tbsp coconut nectar or brown rice syrup
1 cup distilled/purified water

instructions:

cut tempeh into 3/4-inch cubes, or into desired sizes. add all the marinade ingredients into a ziplock bag and allow to marinate for 15 minutes or longer, up to overnight for more flavor – if you refrigerate, allow to warm to room temp before cooking. drain marinated sauce into sauce pan. add in 1 cup of water to the sauce and bring to a boil over high heat. cook for several minutes, stirring continuously. due to the sugar in the coconut nectar the sauce can burn quickly so watch closely. as soon as sauce turns into a thick consistency (this takes some time, but be patient it will happen) remove from heat. let sauce slightly cool. place cut tempeh in a clean ziplock bag, add in starch and shake well. make sure all the tempeh is coated with the starch. heat skillet with oil over medium heat. add tempeh and cook until golden-brown. you may have to turn the heat up to medium-high. when tempeh starts to golden add in bell peppers and cook for 2-3 minutes, stirring often. remove from skillet and add to sauce.

serve with brown rice or grain of choice and add some steamed or stir-fried broccoli/broccolini if you’d like. enjoy!


Rustic Pumpkin Bread

By Claire Izabel @ Strawberries & Sage

vegan gluten free pumpkin oatmeal bread

This healthy pumpkin oat bread is comforting and delicious.

vegan pumpkin bread

Sometimes, not often but every once in a blue moon one of my “brain fog moments” happens for the better. Like the time when I forgot a major ingredient in a bread recipe and thought it was doomed for good only to find out it was the best tasting accident ever.

I’m so glad we forgot the milk in the original recipe and decided to change a few of the ingredients to make it acceptable for all my allergy, health, and nutritional needs, AND to my liking. We were pleasantly surprised with the final product – a surprisingly moist, and incredibly yummy pumpkin loaf! It has a nice hint of lemon, and is reminiscent of carrot cake, which I love. This recipe is going to be a go-to of ours from now on. It’s such a comforting treat for someone who can’t have sugar, gluten, dairy, etc, etc…and yet by the taste and texture you’d never guess this was allergy-friendly at all!!

the best pumpkin bread


Rustic Pumpkin Bread

Vegan, Gluten-Free, Refined Flour-Free, Refined Sugar-Free, Nut-Free, Soy-Free, Yeast-Free

Yield: 1 bread loaf

{recipe adapted from: A Rented Kitchen}

Ingredients:

2 cups gluten free rolled oats, ground to a flour
1/4 cup xylitol, vegan cane sugar or coconut sugar
3 tsp chia seeds or flax seeds, ground or whole (optional)
1 heaping tbsp gluten-free baking powder
1½ tsp pumpkin pie spice
3/4 tsp salt
1½ cups pumpkin puree
1/3 cup virgin unrefined coconut oil, softened or melted, or grapeseed oil
1/4 cup coconut nectar, brown rice syrup, or maple syrup (or more granulated sweetener of choice)
1 tsp pure vanilla extract
3/4 tsp apple cider vinegar or fresh lemon juice
1/4-1/2 tsp fresh lemon zest

optional add ins: ~1 tbsp walnuts/pecans, pepitas, hemp seeds, golden raisins
optional toppings: pepitas, walnut/pecan crumbs, lemon zest, coconut

Instructions:

Preheat the oven to 415˚ and lightly spray/grease a loaf pan or line with parchment paper. Blend the whole rolled oats in a food processor or high powered blender until you have two cups of fine powder oat flower. Combine the oat flour, xylitol, chia/flax, salt, baking powder, and spice in a large bowl and mix until blended. Add the wet ingredients in with the dry, mix together until well combined. Pour the batter into the pan and sprinkle optional toppings. Bake for 20 minutes at 415˚, then reduce heat to 395˚ and bake for an additional 25 minutes. It should be about 40-50 minutes total. If toothpick comes out clean it’s ready. Allow to cool for 30 mins. Enjoy!