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. πŸ™‚

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

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. πŸ˜‰ 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!! ❀ 

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! 

Vegan Gluten Free “Chicken” Nuggets

 

When I decided to stop consuming animal products I had a hard time finding products in stores to replace the meat portion of my meals. Most had ingredients that I don’t eat (soy for example), and the ones that seemed to fit my dietary standards were outrageously priced. Being a family with with 3 children 10 and under, nuggets are a frequent request. With my family being on a tight budget, buying these fancy vegan nuggets for all to eat was out of the question. I decided I would simply have to make my own.

My nugget adventure began with searching for a non-soy tofu. My husband found a recipe for chickpea tofu on YouTube. It was very basic. Its only ingredients were chickpea flower, water, and salt. I changed the ratio of water to chickpea flour and added more ingredients to get to a more chicken like flavor and texture. At first I was cutting it into strips and cooking it stove top in oil. After a while I started playing with shapes and texture. Finally I came up with these awesome, family approved, nuggets. The ones pictured above have no breading and were cooked stove top in a mixture of olive oil and coconut oil (I don’t use vegetable oil, aka canola oil.) Breading them isn’t necessary by any means. Even when baked they get a nice crispy outside. Today I breaded half and baked them all. I hate how bogged down I feel after eating a meal with a lot of oil so I’ve been trying to bake more often. Both types came out delicious but the nuggets without the breading had better coloring than the others. ***Update. I no longer bread them and I either bake them or use the Airfrier! The photo below is from the airfrier.***

nugz


These nuggets are vegan and free from gluten, soy, corn, sugar, and artificial everything. Β The unbreaded ones are also free from nuts (although I do use a bit of sesame oil, but that’s a seed. Right?) Today I served them with potato wedges (baked), my homemade BBQ sauce, and a side salad.

This recipe does require a little advanced prep-work. I usually put them together about 2-2.5 hours before I intend to cook them. They need to cool in the refrigerator in order for them to firm up properly. They aren’t difficult to make though! You only have mix all the ingredients in a sauce pan and stir until it gets very thick (it will remain clumpy so no worries!) After that you shape the nuggets. The key is to work quickly while also not getting burned. They firm up pretty fast and once they do it’s not very easy to mold them. Next you can bread them if you like. Refrigerate, fry or bake, then done! Below is what they look like after I’ve formed them but before I cooked them (Side note, they don’t taste all that good before you cook them. I promise they are tasty after they’ve been baked or fried! The half on the left were breaded so if you aren’t breading them, don’t worry that yours look different.)

If you try this recipe be sure to let me know how you like it! Feel free to comment with any questions. πŸ™‚

Chickpea “Chicken” Nuggets

Ingredients:

1 1/2 cup chickpea flour (aka garbanzo flour)

2 cups water

1/2 tsp sea salt

Pepper to taste

1/4 tsp celery seed

1/8 tsp ground sage

1 tsp onion powder

1/2 tsp smoked* paprika (using smoked makes a difference)

1/2 tsp garlic powder

1 tsp sesame oil

***I edited this to take out the “breading” steps. I did that the first couple of times but found that it was a waste of energy and they create their own breading. You will see some of the photos still included breaded the breaded nuggets. Those the the lumpiest, sort of dusty looking ones. Hahaha.***
Instructions:

  1. For the nuggets, add all nugget ingredients to sauce pan. Heat on low-medium stiring continuously. Mixture will thicken as it heats. Continue heating and stiring until mixture becomes very thick and is harder to stir.
  2. Working quickly, place spoonfuls on a large plate or cookie sheet. After all the mixture is placed go back to the spoonful you dropped first and begin to shape them into nuggets. Be sure to move quickly as the mixture hardens as they cool.
  3. One all the nuggets are shaped you can place in the refrigerator (2 hours or more is best).
  4. Preheat oven to 400 degrees F. Put a nice layer of oil (I use olive oil or coconut oil) on a cookie sheet then place nuggets.
  5. Bake for aproximately 35 minutes, flipping once half way through.
  6. Let cool, eat, and enjoy!

 

***I also make these in my air fryer! I preheat the airfrier at 355 degrees, then cook them for 20-25 minutes or until crips on the outside, shaking the basket every 5-10 minutes. You can spray them with a little oil if you like. I put a bit of oil in the bottom of my airfrier but I’m not certain if it did anything. πŸ™‚ ***