Dairy-Free Dark Chocolate + Pecan Kheer
February 14, 2023
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A dairy-free breakfast made with basmati rice, oat milk, and maple syrup.
A dairy-free breakfast made with basmati rice, oat milk, and maple syrup.
What’s In my Thrive Market Box? My Staples and Go-To Items.
High-Fiber Quick Snack featuring Chickpeas and Chocolate. Mmm!
An elevated breakfast bowl that’s high-fiber and packs in hidden vegetables. Shhh!
A collated list of my favorite allergen-friendly brands and where I shop to stock up on these healthy products!
High-Fiber Smashed Pea Toast is the answer to the great avocado shortage of 2022. It’s high-fiber, vegan, and satisfying no matter where you spread it. Oh, snap! Avocado prices keep climbing. Enter: High-Fiber Smashed Pea Toast. I was inspired by Lucy Lord’s recent recipe, but wanted to find a way to make it gluten-friendly and dairy-free. I used plant-based Feta made by Violife. Many vegan / plant-based cheeses are soy-based, which is a food I typically avoid. (Soybeans grown in the United States are notoriously contaminated with pesticides like glyphosate.) This ‘cheese’ is made from potato starch and coconut oil and has the same feta saltiness. Free from dairy, soy, gluten, lactose, nuts, and preservatives! While I’m not a huge fan of gluten-free replacement products; I understand the craving for a crunchy, warm piece of toast every once in a while. Adding extra fat and fiber helps to control the blood glucose response from a high-carbohydrate food like bread. Related: Understanding Soluble vs. Insoluble Fiber Related: Gluten-Free Oat + Almond Bread Simply mashing in some white beans (like Great Northern Beans) adds protein, fiber, and minimal calories. The consistency of mashed beans mimics that of peas and you get a high-volume toast topper like none other. Let’s Talk Toppings. You can top smashed pea toast however you like. The Chili Onion Crunch Oil from Trader Joe’s is loaded with garlic, onion, spicy goodness that marries the bright, lemony peas perfectly. A sprinkle of red chili flakes could work here too. If you’re averse to spice, stick with flaky sea salt and fresh herbs. Now that I think about it, this green pea toast would be super yummy topped with Sardines! Mmmmm. Having options for toppings will add variety and help discover food preferences as you navigate a new diet. Novelty is an overlooked area to develop a healthy mindset around food. The Ideal Vehicle… Really, this spread could work on anything. I was so fortunate that my sourdough turned out this weekend (it’s been a battle, but James is helping me). For a grain-free ‘toast’ use a slice of sweet potato, an Outer Aisle Cauliflower Thin, or even a simple rice cake! What You’ll Need for High-Fiber Smashed Pea Toast: Green Peas (thawed, if frozen) White Beans (Great Northern or Cannelini) Lemon Juice Olive Oil Dairy-Free Feta (optional) Chili Garlic Oil (optional) Flaky Sea Salt The beans are a sneaky addition that offer great soluble fiber, a little bit of protein, and micronutrients like potassium, magnesium, and lysine. They are a staple of my Hormone Healing Diet! Let me know if you try High-Fiber Green Pea Toast and what additions you make! You May Also Like: High-Fiber Avocado Toast Gluten-Free Oat and Almond Bread High-Fiber Smashed Pea Toast on Video: Shop This Article: In Case You Missed it: NEW Recipe Packs! DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!
Moroccan Roasted Carrot and Grain Salad is a seasonal meal packed with flavor. The roasted vegetables, citrusy dressing, and crunchy chickpeas are married with warming spice to help balance yin/yang. I’m learning a lot about eating patterns rooted in Chinese medicine. A big focus of Traditional Chinese Medicine (TCM) is protecting ‘Qi’, which can be thought of as internal energy. In our modern eating environment, we can easily tip this out of balance due to food availability and preferences. We can go to the grocery store and get virtually any food at any time of the year. Instead, TCM teaches about eating seasonally. This means not only choosing foods which are in season, but considering the natural environment as well (weather). A big component of that is eating more warming foods during the winter: roasted/steamed vegetables, spices, and hearty grains. By keeping the stomach and spleen closer to the optimal temperature of 100 degrees, you are better able to digest and absorb the nutrients. That is, you expend less energy in the assimilation process. Side note: Individual constitution is a big component of food choice. If you struggle with poor digestion, hormone imbalance, mood disorders, or other symptoms, I recommend working with a nutritionist or qualified TCM practitioner for a customized food protocol. Related: Air-Fryer Crunchy Chickpeas If you’ve been around for a while, you know I LOVE a big hearty salad. I tend to use lots of cold, raw veggies in my epic salads. As I lean more into eating to protect my Qi, I’m finding I do a lot better with cooked foods. To answer my cravings for a massive salad, I made this Vegan Moroccan Roasted Carrot + Grain Salad. The spices (chili, cumin, turmeric, and harissa) are themselves on the warm/hot spectrum. Adding roasted vegetables, a hearty grain, and gently cooked greens completes the meal to align with the seasonal pattern. HOW TO MAKE MOROCCAN ROASTED CARROT + GRAIN SALAD: Make the seasoning blend. I used chili powder, turmeric, cumin, harissa, and sea salt for the perfect warming mix. You’ll use this to season the roasted vegetables, grain, and in the dressing for a bit of kick. Make the dressing. For the easiest dressing, add all the ingredients to a blender and mix until creamy. I prefer olive oil, fresh squeezed orange juice, fresh garlic gloves, and tahini. However, you can substitute the garlic cloves for garlic powder and use a different citrus in place of orange. Roast the chickpeas. I make my crunchy roasted chickpeas ahead of time in the air-fryer. Get my recipe here. For this salad, I used the moroccan spice blend on my chickpeas. Roast the vegetables. I looove roasted carrots, but I also had some purple cauliflower on hand so I roasted that up as well. You can use any combination here: brussels sprouts or broccoli would also be great substitutions. Prepare the grain. If quinoa isn’t your thing, use buckwheat, rice, or farro. Cook the grain according to package instructions (or use your instant pot!), and season with extra moroccan spice after cooking. Dress it up and plate it beautifully. Don’t skip the aesthetic step! Food tastes better when it looks pleasing to the eye. I prefer to dress my greens ahead of time, and gently warm them on the stove. Then, add an extra drizzle of Orange-Tahini Dressing and a wedge of orange to complete the plate. Change things up: Use this salad as a basic template. It works with any vegetables you have on hand to roast, any green, and any grain. Other suitable toppings can be Roasted Nuts, Chopped Medjool Dates, or Raisins! My favorite canned chickpeas and spices are from Thrive Market. I can find organic, canned chickpeas and bulk spices at a great price. I always stock up in my Thrive Market boxes! Watch Me Build It: You May Also Like: Air Fryer Crunchy Roasted Chickpeas Vegan One-Pot Spinach and Lemon Pasta w/ Willa’s Oat Milk Shop This Article: DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!
Air-fryer crunchy roasted chickpeas are a perfect anytime snack, or topping for salads, soups, and curries. They are super easy to make, tasty, and nutritious! I’m a big fan of chickpeas. They are a very versatile legume that can be sweet or savory depending on your preferences. I’m typically mixing them with peanut butter into a Chickpea Cookie Dough, using them as a secret ingredient in Chickpea Blondies, or adding them to a smoothie for extra fiber. This winter I’ve found more and more reasons to incorporate crunchy chickpeas as the ‘crunch’ on a salad. They go soooo well with Kale Caesar! Whether you’re adding these little gems to a meal or simply indulging as a snack, these Air-Fried Crunchy Chickpeas are so easy! I like them way better than many of the store bought crunchy snacks because I prefer to use Olive Oil or Avocado Oil and avoid inflammatory seed oils. Related: AIP-Lemon Coconut Balls Most often, I’m using savory chili spice, harissa seasoning, or taco seasoning. However, you can make a sweet treat with cinnamon and maple syrup, too! Chickpeas are low in fat, high in fiber, have a bit of protein, and contain micronutrients like magnesium and potassium. HOW TO MAKE AIR-FRYER CRUNCHY CHICKPEAS: Prepare the chickpeas. I’ve had great luck cooking dried chickpeas in my Instant Pot. However, you can also used canned chickpeas. You’ll want to rinse and drain the chickpeas. Lay them flat and gently pat dry to absorb the excess moisture. Season them up. You’ll need about a tablespoon of oil and a tablespoon of spices. Chili spice works great, Cinnamon makes a sweeter treat, or a combination of the two makes a really interesting Sweet-Spicy mix. Cook in the Air-Fryer until crunchy. I find that about 14 mins at the ‘high’ function of 390 degrees is perfect. Make sure to shake the basket often to prevent burning. If you don’t have an air-fryer you CAN make these in the oven. Simply roast on a baking sheet at 425 for about 30 minutes, stirring frequently. ((I LOVE MY AIR-FRYER: SHOP MY FAVE)) Storage note: Once cooled, keep these in an air-tight container for up to 5 days. I find that when kept in the fridge they get a little too soft. I prefer a mason jar in the pantry; but they rarely last too long before I eat them all up! Make an Easy, Quick Topping or Snack with Air-Fryer Crunchy Chickpeas! My favorite canned chickpeas are from Thrive Market. I can find organic, canned chickpeas at a great price. I always stock up in my Thrive Market boxes! Why I Prefer Homemade Snacks: You May Also Like: Oat Milk Blueberry Chia Pudding Gluten-Free Oat and Almond Bread Shop This Article: DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!
It’s the superbowl! Again. It always sneaks up on me. Let’s be honest, as soon as Fantasy Football season ends… I kinda give up on watching football. BUT, I’m revived around the first weekend of February. Mostly by the cloy of superbowl snacks. Of course, I’m always finding ways to make them just a little healthier. Just because something is made with real ingredients doesn’t make it any less TASTY. One of my favorite things to serve on Superbowl Sunday is a grazing board with lots of fresh cut veggies, gluten-free crackers, grain-free chips and all kinds of dips! Here are three of my favorite HEALTHY Game Day Dips… 1 – Simple Guacamole Guacamole is a staple in my house. It goes on salads, taco bowls, toast, and of course as a main snack with Siete Chips. For the Superbowl, I keep it simple and mild to appease the crowd. Here’s what’s in it: Avocado, Lime, Shallot, Cilantro, and Sea Salt. Why Shallot? It’s a perfect middle ground between red onion and garlic. So, no complaints on my guacamole being “too garlicky” and no complaints on “onion breath”. Plus, it’s a lot easier to chop into teeny tiny pieces so you get a bit in every bite. I don’t put tomato in my guacamole. It doesn’t belong. That’s what salsa is for. 2 – Dairy-Free Spinach Artichoke Dip Mmmmm. This one is a good one. I make my Spinach Artichoke Dip with Willa’s Organic Oat Milk to keep it dairy-free but still super creamy like the traditional version. Your friends will have no idea how healthy it is! >>Get the Full Recipe Details Here: Dairy-Free Spinach Artichoke Dip<< 3 – Classic Homemade Hummus Hummus is a sneaky healthy food! Chickpeas are loaded with fiber, a small amount of protein, and micronutrients. My homemade hummus made with Tahini (Sesame Seed Butter), Olive Oil, and Garlic. I add Greek Yogurt based on a recipe from The Gaza Kitchen, but this is optional. For presentation, leave a few whole chickpeas and a sprinkle of paprika and chili flakes on top. I serve hummus with fresh carrots, cucumber slices, and seed-based crackers like Mary’s Gone. >>Get The Full Recipe Details Here: Easy Homemade Hummus<< Pulling It Together: Game Day Dips + Snacks To pull it all together make sure you have a variety of fresh cut vegetables. I like carrots, celery, snap peas, baby bell peppers, and jicama– they all stand up well to dipping! I also purchase some crunchy snacks. Be sure to read ingredient labels carefully and avoid canola oil or other seed oils. Instead, look for Organic Tortilla Chips made using Olive, Coconut, or Avocado Oil. For crackers, I look for gluten-free crackers. My favorite brands are Simple Mills and Mary’s Gone. These dips make a good spread, but finish it out with other sides like Air-Fried Chicken Wings (soooo much healthier than restaurant-style), Paleo Buffalo Chicken Dip, Festive Deviled Eggs, and Roasted Shishito Peppers! Now I wanna know, What are your go-to Game Day Dips + Snacks? Are any real veggies gonna make the table? Any ventures into the gluten-free dairy-free realm? Switching up a classic to make it healthier.. I wanna know!! Want to work with a functional nutritionist to personalize your diet? Struggling with hormone imbalance, IBS, weight gain, mood changes? Let’s look at FOOD FIRST. Read more about Functional Nutrition at The Facility here. Click here to schedule a free 15 minute phone consult with Kate!
A vibrant, beautiful at-home latte made with Organic Oat Milk and real ingredients