Monday, August 25, 2014

Shredded Kale Salad with Maple Balsamic Dressing (Dairy, Gluten and MSG Free)

This is my go to kale salad.  We make this many times a week and it is enjoyed by all.  I usually keep it simple with just cucumbers, avocado and sugar free cranberries.  I have had many recipe requests for this salad recipe and have since realized I hadn't posted it yet.  So here it is:
Ingredients for salad

  • kale
  • lemon juice -1 tablespoon for 4 cups kale (optional)
  • diced vegetables of choice (cucumber, peppers, tomatoes)
  • avocado
  • cranberries
  • sunflower seeds
Maple Dressing Ingredients
  • 1 part olive oil
  • 1 part pure maple syrup (or less if you don't want it too sweet)
  • 3 parts balsamic vinegar
  • pinch of sea salt
For example (1 tablespoon oil, 1 tablespoon maple syrup, 3 tablespoons vinegar)

  1. Bunch the kale on the cutting board and take a sharp knife and cut into shreds.
  2. Pour lemon juice over kale and mix together with your hands.  This breaks down the kale a bit.  It doesn't need to be done but I like a softer kale.
  3. Add the rest of the salad ingredients.
  4. Mix up the salad dressing and pour on before serving.

My oldest loves this salad so much she frequently requests it for lunch.  
It takes very well when layered in a mason jar with the dressing poured first on the bottom.

Thursday, August 21, 2014

Nacho "Cheese" Kale Chips (Dairy, Gluten and MSG Free)

I could go on and on about the benefits of kale.  It really is a super food, one of the best vegetables out there.  This dark green leafy vegetable is high in fibre, vitamin A and calcium.   It has one of the highest antioxidant levels, making it an excellent fighter against cancer.  Kale also works as a detoxifier, helping the body eliminate what it doesn't need.   
Used my Nacho "Cheese" Sauce/Dip to make these kale chips. I could not stop eating them, they did not last long.  They can be made in a dehydrator, keeping them raw or you could bake them in your oven.

  • 3/4 cup raw cashews
  • 1/3 cup nutritional yeast
  • 1/3 cup water
  • 2 teaspoon chili powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon sea salt
  • 5-6 cups kale chopped in bite size pieces

  • Directions

    1. If using oven, preheat to 200 F.
    2. In a blender add all ingrients except the kale.  Puree until smooth.
    3. Place kale in bowl and pour sauce over.
    4. Using hands mx teh kale and sauce until kale is fully coated.
    5. Place on baking sheet or deydrator trays.
    6. Bake 20 minutes then flip for 20 minutes if using oven.  For the dehydrator turn to 115F for 6-8 hours or until completely dry.
    7. Store in an airtight container.

    Friday, August 15, 2014

    Grape Popsicles (Sugar Free)

    Grapes make an excellent popsicle.  I prefer red grapes as they are higher in antioxidants.  I added some raspberries and cherries to give a few extra flavours although I am sure any other berries would work here.
    Ingredients (makes 3-4 popsicles)
    • 2 cups red grapes
    • 1/2 cup raspberries
    • 1/2 cup cherries

    1. Puree all ingredients and pour into popsicle molds.
    2. Freeze 4-5 hours or until firm.

    Tuesday, August 12, 2014

    Decadent Chocolate, Chocolate Chip Cookies with Avocado (Dairy, Egg and Gluten Free)

    We love avocados and eat them almost everyday.  Avocados are not only an excellent source of Omega-3, folate and vitamin E but are also rich in glutathione which enhances our cells ability to fight off cancer.
    I knew they would be good to bake with but admit I hadn't tried it till more recently.  These cookies do take a bit more time but are SO worth it.  They are very rich and will satisfy any chocolate craving.
    Ingredients (makes 24-30 cookies)
    • 1 avocado
    • 2 tablespoons coconut oil
    • 1/2 cup nut butter (peanut, almond or sunflower)
    • 1 teaspoon gluten free vanilla
    • 2 tablespoons ground flaxseed mixed with 5 tablespoons water (2 flax eggs)
    • 1/2 cup honey or agave if vegan
    • 3/4 cup palm sugar
    • 1 tablespoon psyllium husk
    • 1/2 cup rice flour
    • 1/2 cup arrowroot or tapioca starch
    • 2 tablespoons coconut flour
    • 1/3-1/2 cup cocoa
    • 1/2 teaspoon baking soda
    • 1/2 tablespoon baking powder
    • 1/2 teaspoon sea salt
    • 1/2 cups gluten, dairy free dark chocolate chips 

    1. Preheat oven to 350 F.
    2. In a mixing bowl blend the avocado, coconut oil, nut butter, vanilla, flax eggs, honey and palm sugar.
    3. In a large bowl combine psyllium husk, arrowroot starch, coconut flour, cocoa, baking soda, baking powder, sea salt and chocolate chips.
    4. Let batter sit for 5 minutes to thicken.  If you feel it is not quite thick enough (depending on how large the avocado you used) simply add in another 1/2 tablespoon of coconut flour.
    5. Scoop batter onto cookie tray.
    6. Bake 10-11 minutes.
    7. Store in an airtight container.
    8. Enjoy 

    Saturday, August 09, 2014

    Millet Bars (Dairy, Gluten and Refined Sugar Free)

    I really think variety is important in our diet.  We eat a variety of fruits and vegetables but I also like eating a variety of grains.  I saw these Millet Puffs in the store the other day and was reminded of bars I used to make.  In the past I used nut butter but I wanted these to be safe for school so I used coconut oil instead.  Very tasty!

    • 1/2 cup melted coconut oil
    • 1/2 cup honey
    • 2 cups puffed millet
    • 1/2 cup shredded coconut
    • 1/4 cup sesame seeds (optional)
    • 1/3 cup sunflower seeds
    • 1/3 cup chocolate chips (optional)
    • 1/4 c ground flax seeds
    • 1/4 teaspoon sea salt

    1. Grease an 8 x 8 dish.
    2. In small pot bring honey and coconut oil to a boil.  Let boil for 5-7 minutes then remove from heat. 
    3. In a large bowl combine puffed millet, coconut, sesame seeds, sunflower seeds and flax seeds.
    4. Pour coconut oil/honey sauce over millet mixture and stir to fully combine.
    5. Add chocolate chips and stir them into the millet mixture. (If your coconut oil is too warm, the chocolate chips will melt in)
    6. Flatten into prepared dish.
    7. Cover and let harden in the fridge for 1-2 hours.
    8. Cut into bars and serve.
    9. Store in sealed container in the fridge.