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.
High-Fiber Quick Snack featuring Chickpeas and Chocolate. Mmm!
An elevated breakfast bowl that’s high-fiber and packs in hidden vegetables. Shhh!
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!
A vibrant, beautiful at-home latte made with Organic Oat Milk and real ingredients
Sweet Potato Pudding is like a dessert that you can eat any time of day. If I could, I would eat my Aunt KK’s Sweet Potato Pie at every meal; but this is a healthy alternative that almost hits the mark. If you’ve never had KK’s pie, you’ll think this is amazing. I actually need to give recipe credit to Dr. Mitchell Rasmussen, DC. He started making this pudding as a easy filling snack that is high in nutrients, high in healthy fats, and lasts a few days. It’s really perfect for that- make a batch, split it up into glass jars, and enjoy over several days. You can mix it up with toppings. That’s the real magic. Plus, it’s delicious warm as a grain-free porridge (AIP friendly) stand-in -or- chilled as a sweet potato pudding bowl. Try it out and let me know your favorite style. Related: AIP-Lemon Coconut Balls If you’re looking for an effortless, blend-and-serve type of recipe- here it is. Sweet Potato Pudding comes together quickly: with super-clean ingredients that keep you feeling your best. This is my simple, go-to base ingredient list: -One large sweet potato – Baked (do it quick in an AirFryer or Instant Pot) –Coconut Milk, canned -Maple Syrup, or Liquid Stevia (optional) -Sprinkle of Sea Salt (Maldon is the beeest!) When it comes to toppings, let your imagination run! You could do seeds, nuts, coconut flakes, nut-free granola, cacao nibs, nut or seed butters, or even fresh fruit. If you prefer it on the savory side, leave out the sweetener and add chili flakes! My go-to combo is chia seeds and coconut flakes. Mix it up day-to-day to keep your leftovers from feeling boring. Make an Easy, Quick Breakfast or Snack with Sweet Potato Pudding! If you want to make it a balanced breakfast, add a scoop of protein. Then you’ll have a complete trifecta of macronutrients including slow-digesting carbohydrates, healthy fats, and bioavailable protein. Learn how to choose a protein powder here. My favorite coconut milk is by Thrive Market. I love the simplicity of their ingredients (no fillers, preservatives, or gums). And it’s cheaper. I always stock up in my Thrive Market boxes! Behind the Scenes of Sweet Potato Pudding: 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!
I love Carrot Cake. It’s my birthday cake of choice every year. I also love dates! They are so convenient and satisfying in a small amount. Alas, this snack was born. It’s not really anything new. It’s hardly even a ‘recipe’. Here’s how I assemble my carrot cake stuffed dates for a quick, allergen-friendly, paleo, hormone-balancing snack! I looove using Sunflower Seed Butter in snacks. It’s a nut-free alternative that is typically well-tolerated and provides great healthy fats. It’s a staple in my hormone healing diet. This is also a great choice for kids who have issues with peanuts or tree nuts. The best part about these Carrot Cake Stuffed Dates is that you don’t really have to do any prep work for them to be ready to eat in five minutes or less. I almost always have dates, sunbutter, and coconut in my pantry, and I always have raw carrots in the fridge. Viola! Related: Upgraded Classic: Nut-Free Granola If you’re feeling fancy, set out all the ingredients on a serving board and have a little snack plate to yourself. This is an excellent activity with kids as they start to learn their preferences. Salt is a fun one – they’ll learn moderation and balance of ingredients through trial and error! What is Sunflower Seed Butter? Just like other nut butters, sunflower seed butter is simply a blend of sunflower seeds until they create a creamy consistency. Sunflower seeds are high in Vitamin E and Magnesium. You can find sunflower butter in most grocery stores, just remember to check for added ingredients. I like Thrive Market’s Sunflower Butter that’s made with ONLY ground sunflower seeds. What modifications can I make? If you prefer to make this coconut-free, you can omit the coconut flakes. If you’re good with nuts, use almond or cashew butter instead. Don’t have carrots? Leave em off, it’s still good. Want a little more oomph? Throw on some chocolate chunks! When ingredient shopping, I use Thrive Market. They have the best prices for organic, shelf-stable products like dates, sunflower seeds, coconut, and sea salt. Click here to get a free gift with your first order. You May Also Like: Oat Milk Blueberry Chia Pudding Gluten-Free Oat and Almond Bread Shop Amazon Faves: 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!
OatNog is becoming a staple on grocery shelves. I love to see the shift into dairy-free, vegan options at the store. However, I’m always wary of food products which tend to have hidden oils, sugars, and preservatives. I set out to make my own at-home version of Oat Nog since it can be so simple! And- no hidden ingredients!! This Dairy-Free OatNog is made with whole grain oat milk, for a lightened up version of a heavy classic. It’s hard to find dairy-free, vegan replacements that everyone enjoys! I tested it out on non-suspecting volunteers at a holiday party, and they didn’t even notice that it was missing the eggs, heavy cream, and sugar that typically makes up a Holiday Egg Nog. I served it warm, straight-from-the-stove, with optional alcoholic mix-ins. OatNog would also be great paired with holiday cookies from a local bakery. It’s so nice to have a holiday classic without the guilt (and digestive discomfort!). Oat milk offers a great creaminess without heaviness. Plus, it’s dairy-free and vegan! For the ultimate sugar-free, clean option I use Willa’s Unsweetened Original Oat Milk. The coconut cream gives this OatNog that familiar thickness, and provides healthy fats. Related: Dairy-Free Spinach Artichoke Dip If you’re looking for an effortless, blend-and-serve type of recipe- here it is. This OatNog comes together quickly: with super-clean ingredients that keep you feeling your best. “Dairy-Free OatNog” is a perfect holiday favorite that will impress your friends and family. They don’t even have to know how healthy it is! Coconut cream is often used in vegan cooking to replace heavy cream, and this Egg Nog dupe is no exception. The creamy oat milk, plus the winter warming spices are a perfect marriage. This is my simple, go-to ingredient list: –Willa’s Unsweetened Original Oatmilk -Coconut Cream, canned -Maple Syrup (or maple sugar!) -Cinnamon, Cardamom, Nutmeg + Vanilla -Sprinkle of Sea Salt Lighten things up with this Vegan Dairy-Free OatNog made with Oat Milk! My favorite spice pantry is Thrive Market. I love the quality of their spices including winter favorites like cinnamon, nutmeg, and cardamom. I always stock up in my Thrive Market boxes! I order my oat milk directly from Willa’s! You may find this in your local market, but the direct-to-consumer sale means you get a trusted product from a small woman-owned company. Click here to get $10 off your first order! Why I love Willa’s in my OatNog: View this post on Instagram A post shared by THE FACILITY 📍Denver (@thefacilitydenver) 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!