Vegan Broccoli “Cheddar” Soup

I’ve never been a big soup eater until recent years. I’m not sure why. I really was missing out! This weekend I was sick and craving soup! Normally one might get takeout, buy a can of soup at the store, or ask a relative to make their special soup. These aren’t options for me due to my dietary preferences. The last thing I wanted to do was stray from what I know works for my body, and possibly end up even more ill! So I scraped myself out of bed to create this hearty and delicious broccoli “cheddar” soup! I hope you enjoy! This soup is vegan, gluten free, soy free, and processed sugar free.
Vegan Broccoli “Cheddar” Soup
Ingredients:

For soup:

2 medium yellow potatoes (chopped)

2 medium carrots (chopped)

1/3 cup onion (chopped) + 1/2 cup onion (diced)

1 clove garlic + 1 clove minced garlic

1 TBLS olive oil + 1 TBLS olive oil

2 cups broth

2-3 cups chopped broccoli

1/2 cup almond milk

1 tsp sea salt (or more to taste)

1 TBLS tapioca starch

3 TBLS lemon juice

1 1/4 tsp onion powder

1 1/4 tsp garlic powder 

1/4 tsp curry powder 

1/4 tsp turmeric 

1/4 tsp paprika

1/2 cup cashew cream (recipe below)
Cashew Cream

Ingredients:

1 cup raw cashews (soaked for 2+ hours before use) 

1/2 cup water
Instructions:

  1. Drain cashews after they have been soaked for at least 2 hours. Add to blender with 1/2 cup water. 
  2. Blend until smooth. Keep refrigerated.

Soup Instructions:

  1. In a sauce pan add potatoes, carrots, 1 garlic clove, and 1/3 cup chopped onion to boiling water. Boil until soft. 
  2. Drain and place in blender, adding almond milk, sea salt, tapioca starch, 1 TBLS olive oil, lemon juice, onion powder, garlic powder, curry, turmeric, and paprika. Blend well, until smooth.
  3. In a soup/sauce pan heat one TBLS olive oil. 
  4. Add 1/2 cup of diced onion and one minced garlic clove. Sautee until softened. 
  5. Add broth and broccoli to pan. Heat on low-medium until broccoli is to your favored tenderness. I heated about 10 minutes. 
  6. Add the “cheddar” blender mixture to pan, stir well. Heat 2-5 minutes on low-medium. 
  7. Stir in 1/2 cup cashew cream. Remove from heat and serve. 🙂

Let me know what you think!!! My family really enjoyed this one. ❤ 

Peanut Butter Squares!!(Vegan, Gluten Free, Soy Free, No processed sugar)

 


Did your school cafeteria serve these growing up? I practically lived off them during high school. The traditional peanut butter square is full of less than desirable ingredients. I don’t generally consume peanut butter, but pregnancy cravings are tough! So I decided to make a healthed-up version to fit my dietary preferences. I’ve also made these using sunflower seed butter, but that’s expensive and gives me a stomach ache if I over eat it, which I always do. Haha. 
This recipe is vegan, gluten free, soy free, and processed sugar free. 
Peanut Butter Squares
Chocolate Layer:

Ingredients: 
1/2 cup organic unrefined coconut oil

1/4 cup cocoa powder 

1/4 cup pure maple syrup

1/4 tsp sea salt

1/2 tsp vanilla
Peanut Butter Layer:

Ingredients:

2 cups oat flour

1/4 cup organic unrefined coconut oil

1/3 cup organic peanut butter (Check label for sugar)

1/4 cup pure maple syrup

1/2 tsp sea salt

1 tsp vanilla

1/4 cup almond milk
Instructions:

  1. Mix together all chocolate layer  ingredients. Mix until well combined.
  2. In a large mixing bowl, combine all peanut butter layer ingredients. 
  3. Mix until well combined.
  4. Press peanut butter mixture into a dish. Size depends on how thick you like them. I used a 6×8 dish.
  5. Spread chocolate layer evenly over the peanut butter layer.
  6. Chill for at least one hour.
  7. Keep refrigerated as chocolate will melt at room temperature.

Hope you enjoy these as much as my family does!!! 

Homemade Vegan “Sausage”

I’ve been sort of in a rut with my creativity in the kitchen lately. Maybe it’s because I’m so pregnant I could pop, or maybe it’s because I’ve been really focused on my Wellness Coaching biz. Either way, I’m SO bored with the meals I’ve been making. I had to put my brain to use to come up with something different, with out going out for ingredients. 
I’ve tried making vegan pepperoni before, and also a couple different types of vegan sausage, but it just wasn’t doing it for me. After making my “corned beef” for New Years, I realized the key was tapioca starch. The consistency and flavor aren’t PERFECT, so if you’re a regular meateater expecting this to be an exact replica of your beloved sausage, you’ll surely be disappointed. I’m hoping to eventually figure out how to get that sausage SNAP when you bite into it, but that’s still a ways off. This is however, a pretty fine sausage replacement for someone who hasn’t had sausage for over a year, and has a bit of imagination. 😉 I put mine in a skillet with potatos and sauerkraut. This recipe is Vegan, Gluten Free, Soy Free, Processed Sugar Free, and Corn Free. 


HOMEMADE VEGAN SAUSAGE
Ingredients:

1 3/4 cup garbanzo flour

1 cup water

1/2 cup cooked quinoa (pulsed in blender)

1/4 cup water + 1 TBLS tapioca starch mix in

1/2 tsp sea salt (or more if you like it salty)

1 tsp paprika 

1/2 tsp garlic powder

1 tsp onion powder 

1/4 tsp black pepper

1/4 tsp ground star anise (or fennel. I just didn’t have any on hand.)

1/8 tsp crushed red pepper flakes

1/2 tsp honey or pure maple syrup

1/2 tsp sesame oil

1/4 tsp sage
Instructions:

  1. Place all ingredients in sauce pan. Heat on low stiring continuously until very thick. Will be hard to stir. *Some will likely stick to pan. That’s normal.*
  2. Use waxed paper to roll into logs. I made two, but could have done three thinner ones. 
  3. Remove from wax paper and place on dish. Add a little paprika to the outside of “sausages”. Refrigerate for at least two hours before use.
  4. Heat some oil in a pan. Slice “sausages”. Add to pan. Flip when lightly browned. 
  5. When browned on both sides remove from heat. Serve as desired. 

Hope you enjoy!! ❤ 

Vegan Gluten Free Creamy Veggie Soup with Dumplings

My family LOVED  this recipe! Husband even wanted to take leftovers to work, and he’s NOT a leftover type of guy. 
I’m always looking to make healthier alternatives to my favorite comfort foods. It’s not always easy finding recipes that fit my preferences, so I have to be creative. 
This is actually a fairly easy meal to make! All the veggies get boiled in water with some spices, then you add in a milk/cashew/tapioca starch mixture. The dumplings are simple and only take an additional 15 minutes. This recipe is vegan, gluten free, soy free, and processed sugar free. 
Vegan Gluten Free  Veggie Soup with Dumplings 
Ingredients:

For soup:

4-5 potatoes, chopped

5 carrots, chopped

One onion, chopped or diced

2 celery stalks, chopped

2 cloves garlic

1 cup mushrooms, chopped 

2 tsp garlic powder

2.5 tsp onion powder

1/8 tsp celery seed

1/2 tsp oregano

1/2 tsp thyme

1/2 tsp parsley

1 tsp sea salt (or more to taste)

1/8 pepper

3/4 cup almond milk

1/2 cup raw unsalted cashews, presoaked

2 TBLS tapioca starch
Instructions:

  1. Soak cashews in water for at least 2 hours before needed.
  2. Add all soup ingredients except milk, cashews, and tapioca starch, to large pot. Add enough water to cover veggies, but not much more.
  3. Boil until veggies start to soften.
  4. Put milk, cashews, and tapioca starch in blender. Blend well.
  5. Add milk mixture to soup. Stir well. Let summer until thickened a bit.

Dumpling Ingredients:

2 cups Bob’s Gluten Free Baking Mix

1 TBLS baking powder (I use aluminum free)

3/4 cup almond milk

1/2 tsp honey or pure maple syrup

1/2 tsp sea salt

1/4 cup melted/semi melted coconut oil 
Instructions:

  1. Mix all ingredients in mixing bowl except coconut oil. 
  2. Add coconut oil and mix well. (I use my hands at this point.)
  3. Form dumplings with hands and gently drop into soup. Soup should still be boiling/simmering.
  4. Once all dumplings are added, cover pot with a lid and leave alone for 15 minutes. *be sure heat isnt too high so you don’t burn the bottom of your soup!
  5. Remove from heat and serve!

Hope you all enjoy this as much as we did! If you have any suggestions on comfort food you’d like to see made vegan/gluten free/ soy free, leave a comment!! 

Edible Cookie Dough + Chocolate Chunks/Sauce (Vegan, Gluten Free)


I’m not sure I’ve ever met a person who didn’t like cookie dough. There are plenty of recipes for edible cookie dough (no eggs, basically.) But most don’t fit my dietary preferences. Also, I have a ridiculous time trying to find chocolate chips that are dairy free, processed sugar free, and soy free. As usual, I had to get a little creative. 
The chocolate chunks are made from a sauce I created to use to dip fruit, ice no-bake cookies, and as a chocolate “shell” for ice cream. If you want it to remain a sauce leave it at room temp until you need it or reheat if you keep it in the fridge. As chocolate chunks, spread the sauce out on wax paper, and pop in the freezer for about 15 mins. The base is coconut oil, which hardens quickly in the cold. **You must use organic, UNREFINED coconut oil. I’ve tried other “organic” coconut oil and it never hardned properly. I get mine from Aldi and that’s the only type I can personally vouch for. 
The dough base is really simple and only requires a few ingredients. Once the chocolate chunks are mixed in, it’s best to keep refrigerated so the chocolate doesn’t melt. This recipe is vegan, gluten free, soy free, corn free, and processed sugar free. 

 Chocolate Chunks/ Sauce

Ingredients:

1/2 cup Orgainc *unrefined coconut oil

1/4 cup cocoa powder

1/4 cup pure maple syrup

1/4 tsp sea salt 

1/2 tsp vanilla
Instructions:

  1. Mix all ingredients well.
  2. Pour and spread out on waxed paper (to make chocolate chunks.)
  3. Place in freezer for 15 minutes.
  4. Remove from freezer and chop or break chocolate into chunks. 

Edible Cookie Dough


Ingredients:

2 cups gluten free oat flour 

1/4 cup coconut oil

1/4 cup pure maple syrup

3/4 tsp sea salt 

1 tsp vanilla

1/4 cup almond milk

Chocolate chunks (recipe above)
Instructions: 

  1. Mix all ingredients except almond milk and chocolate chunks. Stir well.
  2. Add almond milk and mix well.
  3. Add chocolate chunks and mix well. (I only used half of the chocolate chunks from above recipe and saved the rest.) 
  4. Store in refrigerator as coconut oil melts at room temp. Enjoy! 

Do you have a suggestion for a sweet treat I could “health-up”?! Leave your faves in the comments! 

Gluten-Free Vegan Reubens!! 

reuben

I know it’s New Year’s Eve, and I think of the Reuben as more of a Saint Patrick’s Day meal, but TOO BAD. I’m 31 weeks pregnant and I want a Reuben! Plus, isn’t corned beef and Sauer Kraut a New Year’s dish? Maybe that’s pork…. Whatever. Haha
In my previous life I used to love Reubens, although I had never tried to make them on my own. I’ve been feeling a little uninspired in the kitchen lately, and a friend suggested I try to create a version of the Reuben that would fit my dietary preferences. Challenge accepted!

I will tell you, it’s been a bit time consuming as I’ve had to make all components from scratch, including “corned beef”, flat bread, “swiss cheese”, and Reuben sauce. The only part I didn’t make was the Kraut, which I bought in a can, free from preservatives. From start to finish this has taken me about 3 hours, plus the hour prior that I started soaking my cashews. Totally worth the effort, and for me this is a passion and quite enjoyable! This recipe is vegan, gluten free, soy free, corn free, and processed sugar free. Hope you enjoy!!

 

Vegan “Corned Beef”
Ingredients:

1 3/4 cup chickpea flour (I use Bob’s)

1 small beet (about 3/4-1 cup)

1/4 cup raw unsalted almonds

1 tsp stone ground mustard

1/4 tsp allspice

1/4 tsp coriander seeds

1/8 tsp ground clove

1/8 tsp ground ginger

1 bay leaf

1/8 tsp cinnamon

1 clove garlic

1 tsp sea salt

1/8 tsp pepper

1 tsp onion powder

1/4 tsp garlic powder

3/4 tsp paprika

1/2 tsp liquid smoke (optional)

1 tsp coconut oil

1 tsp coconut aminos

1.5 cups water

1/4 cup water + 1 TBLS tapioca starch mixed in.
Instructions:

  1. Add all ingredients except chickpea flour and water+tapioca starch mixute to blender. Blend well.
  2. Add chickpea flour to sauce pan, stir in blender mixture.
  3. Heat low-medium. Add in water+tapioca mixture.
  4. Stir continuously until very thick and hard to stir. Some may stick to bottom and sides of pan. That’s normal.
  5. Pour onto cookie sheet or other dish. Shape into loafs. I made two small loafs.
  6. Place in refrigerator to set for at least 2 hours.
  7. Once set, bake at 350° for one hour
  8. Let cool, slice, and serve. (Mine is being used for Reuben so read on for further instruction.)

Vegan Swiss Spead
Ingredients:

3/4 cup raw cashews, soaked (at least two hours, 3 or more is best.)

1 small garlic clove

1/4 tsp stone ground mustard

1/2 tsp lemon juice

1/2 tsp sea salt

1/2 tsp coconut oil

1/2 tsp onion powder

1/4 cup almond milk + 1 TBLS tapioca starch

1/4 cup water

1 tsp olive oil
Instructions:

  1. Add all ingredients except olive oil to blender.
  2. Blend well until creamy
  3. Add to small sauce pan along with olive oil.
  4. Heat on low, stiring continuously until it becomes stretchy.
  5. Remove from heat. Place in mold or shape as desired.
  6. Refrigerate. Will be more of a spread at first but will slice a bit better after sitting over night.

Reuben Dressing
Ingredients:

1/3 cup raw cashews, soaked (as above)

2 TBLS chopped onion

1 tsp tomato paste

1 tsp pure maple syrup

1 tsp stone ground mustard

1/8 tsp paprika

1/8 tsp ground clove

1/8 tsp allspice

2 tsp lemon juice

1/4-1/2 tsp sea salt

Dash kayenne pepper

1 tsp coconut aminos

1/4 cup water
Instructions:

  1. Add all ingredients to blender.
  2. Blend until smooth
  3. Refrigerate.

Other ingredients:

•Your choice of bread. I used my thin pizza crust recipe to make flat bread. (Crust recipe found here: https://intentionalexistenceblog.wordpress.com/2016/11/12/the-best-vegan-gluten-free-mexican-pizza/ )

• One 27 oz can of Sauer Kraut. I used one without preservatives or additives.


Further instructions:

  1. Compile your sandwich anyway you like.
  2. Enjoy!

Drop a comment with your favorite New Year’s meal!! ❤

Gluten Free Vegan Meatless-Loaf Balls

I’ve been working on “meatloaf” since I went vegan/gluten free nearly a year ago. My poor family has suffered through some nearly inedible attempts. Some have been better than others, but this has by far been my best! I decided to make it into balls instead of the loaf shape to see if it made any difference. Also, you get more sauce covered surface area this way! I used my chickpea tofu recipe (before baking), and added in quinoa and some veggies. These would be great to make the day before, bake, then heat in the oven with the sauce then next day, as they tend to firm up more after they’ve sat. We loved them and I hope you do too! This recipe is vegan, gluten free, corn free, soy free, and processed sugar free. 

For chickpea tofu:

2 cups chickpea flour (I use Bob’s)

2.5 cups of water

1 tsp sesame oil

1 tsp onion powder

1/2 tsp garlic powder

1/2 tsp sea salt

1/8 tsp pepper

1/2 tsp paprika

1/8 tsp celery seed

Instructions:

  1. Place all ingredients into sauce pan. Mix together and heat on low-medium until very thick, stiring continuously.(Will remain lumpy.)
  2. Remove from heat and spread out onto large dish or baking sheet. Spread 1/2″ thick or slightly thinner.
  3. Let cool at room temp 5-10 minutes.
  4. Refrigerate for 2+ hours.


For Quinoa:

1 cup uncooked quinoa 

1 tsp paprika

1/2 tsp sea salt

1/8-1/4 tsp pepper

1/2 tsp sage

3/4 tsp garlic powder

1 tsp onion powder

1 tsp thyme

1/2 tsp oregano 

1/4 tsp parsley

Instructions:

  1. Prepare quinoa by package directions. 
  2. Once done, add all of the remaining ingredients. Set aside to cool.



    For Sauce:

    Ingredients:

    6 oz can tomato paste

    1.5 cups water

    3/4 cup maple syrup or honey (Or both)

    Salt to taste

    1 tsp mustard

    2 dashes of clove

    2 dashes of allspice

    2 tsp coconut aminos

    1. Combine well. 



      Other ingredients:

      3/4 cup chopped baby Bella mushrooms

      3/4 cup onion, diced

      1 green pepper, diced

      2 cloves garlic, minced
      Instructions: 

      1. Put all “other ingredients” in large mixing bowl.
      2. Add quinoa mixture.
      3. Crumble in tofu.
      4. Using your hands, combine well. Take your time so that all the ingredients are mixed together well. 
      5. Shape into balls and place on well oiled baking dish. (I used glass oiled with coconut oil.) 
      6. Place in preheated oven at 425.
      7. Bake for 30 minutes, flip, and add sauce, being sure to save some sauce for later!
      8. Bake another 30 minutes, flip again, add more sauce, and bake another 20 minutes. 
      9. Remove from oven and let cool a bit before serving. 🙂



      Quinoa mixture with crumbled chickpea tofu

      After mixing well, by hand

      Shaped into balls, before baking

      I hope you enjoy these as much as we did!! ❤