Holistic Nutrition Bytes--San Francisco Nutrition Consultation » vegan

Grain-free, Gluten-free, Dairy-free Pie

admin — Mon, 28 Jun 2010 22:35:30 +0000

Pie: Usually not the healthiest thing around. Pie usually involves refined white flour, shortening (trans fatty acids), tons of white sugar, and a high calorie filling. Well, I am here to remake the traditional berry pie just in time for your 4th of July BBQ. Try this “paleo pie” made with seasonal berries, nuts, and dates for natural sweetness. Refined sugar free, gluten free, trans fat free, and grain free, this pie offers healthful ingredients like the berries (high in antioxidants) & walnuts (high in essential fatty acids). Grain & sugar free foods are ideal for those on a weight loss plan, as you will avoid the insulin spike that causes increased fat storage. This pie is no-bake, too! Enjoy.

Paleo Pie (adapted from a paleo website I ran across, though I can’t remember which one)

Crust:
1 cup macadamia nuts
1 cup walnuts
1 tsp ground cinnamon
8 oz medjool dates, pitted

Filling:
2 cups organic strawberries
8 oz dates
3 cups strawberries cut into bite-sized slices
1 cup blueberries
1/2 cup unsweetened shredded coconut, plus a little more to decorate
2 tbs lemon juice

Directions:
1. Pit & chop 8 oz of dates into chunks and soak in water for 15 minutes.

2. Put nuts in a food processor and pulse until they grind up into tiny crumb-like pieces. Be careful not to over-process, or you’ll get nut butter. Should be crumbly.

3. Chop dates into chunks and put in food processor along with the cinnamon.

4. Pulse mixture until it comes together and resembles a graham cracker crust mix.

5. Press this mixture into a 9 inch pie plate starting at the center and working your way out to the edges.

6. Stash the crust in the freezer while you prep the filling.

7. Chop up 2 cups of strawberries and put in a blender.

8. Drain dates and add to blender with lemon juice.

9. Puree until smooth.

10. In a large bowl, combine the sliced strawberries and the blueberries along with the shredded coconut. Pour puree over the mix and gently combine with a rubber spatula.

11. Carefully put filling into the crust and spread with spatula to even it out. Sprinkle some shredded coconut on top.

12. Chill pie in the fridge for at least an hour. Red, white, and blue pie! If you are not sensitive to dairy, whip up some organic fresh cream to top, or sprinkle with dark chocolate shavings.

Vegan Pumpkin Pudding

admin — Thu, 14 Jan 2010 05:17:38 +0000

Before you go, “gross,” here me out on this. Oh my goodness, it is so good. So delicious. I think it’s the creamy texture that gets me, like ice cream without being frozen. This recipe uses pumpkin (canned, or make your own by roasting a sugar pie pumpkin and pureeing the guts), coconut milk, and kudzu (or kuzu) root to thicken it. Kudzu is an interesting starch: in the South, where I’m from, the plant grows rampant as an invasive species that quickly takes over areas and displaces other vegetation. When eaten, kudzu root is a rich source of isoflavones, has cholesterol lowering properties, and is used to help alcoholics quell binge drinking by reducing cravings.

It can be used as a thickener, like cornstarch or arrowroot, and is widely used in macrobiotic cooking. It’s high in minerals and in addition to the benefits mentioned above, it is said to have some general medicinal properties.

My business partner Karen (www.benourishedsf.info) is also a chef and developed this recipe. I was skeptical, but once I tried it, I was in heaven. It’s delicious and fast and easy. Find kudzu root in bulk bins at your natural foods store or at the Whole Foods in the aisle with the packages seaweeds. It comes in solid form clumped together like rocks, and before you use it, add a little water and whisk to make a slurry.

2 cups pumpkin (canned or roasted + pureed sugar pie)
1 cup coconut milk
7 tbsp kudzu root
1 tsp vanilla
cinnamon, nutmeg, ginger to taste
couple pinches of stevia OR 2-3 tblsp raw honey

Whisk pumpkin and coconut milk together on low heat in large saucepan. In a separate small bowl, add kudzu root and enough water (about 1/8 – 1/4 cup) to make a thick slurry when whisked together. Add approx 7 tblsp of the kudzu to the pumpkin mixture and whisk thoroughly. Mixture will begin to thicken. Add vanilla and spices to taste and whisk until pretty thick. Divide among ramekins, cover, and refrigerate until set. Serve topped with candied ginger or a little coconut milk, or enjoy plain. Would also be great with freshly whipped cream.

NOTE: as I am partaking currently in The Great Sugar Detox currently, I made this tonight unsweetened. It’s still delicious, and the spices help to flavor it, but I definitely prefer it with honey. I’m actually looking forward to eating it for breakfast. Pumpkin is a great source of fiber and vitamins (esp vita A), coconut milk is an immune-boosting fat, and cinnamon is a blood sugar balancing spice! Why not?

Holiday Recipe: Vegan Fudge

admin — Tue, 16 Dec 2008 05:23:43 +0000

For those of you looking out for healthier holiday treats, I highly recommend this vegan fudge recipe I got from a classmate years ago. It is seriously delicious and much healthier than the original version that is super high in fat and sugar. This recipe uses carob but you could substitute cocoa powder, although carob is naturally quite a bit sweeter than cocoa. Carob is a great substitution for those who can’t tolerate chocolate – it is caffeine free, high in fiber, and is soothing for the digestive tract. I even add it to my dog’s food to stop diarrhea when she’s eaten something she can’t tolerate (which happens more than it should. Finicky labradoodle stomach!). It works.

raw carob powder

This recipe uses coconut oil instead of butter. Coconut oil is a wonderful fat that tolerates high temperatures well and has anti-pathogenic, anti-bacterial, and anti-viral properties. It boosts thyroid function and can be used topically for lustrous hair and skin as well.

Take it to the holiday office party and surprise your friends and co-workers!

Vegan Fudge
raw food, dairy free, no added sugar!

*note: for the most hassle free result, use food processor. you can also use blender, but takes much longer.

1 to 1 1/2 cup almond meal; find at Trader Joe’s. you can use about 1 1/2 cup raw almonds, then grind in a food processor using S blade if you prefer.
1/2 cup organic virgin coconut oil (find at health food stores), melted.
1 cup raw carob or cocoa powder, unsweetened
1 to 2 tsp vanilla
1/4 tsp cinnamon
1/3 cup Monukka raisins or turkish apricots (this is about 4-5 chopped), soaked
4-5 tblsp water, from raisin/apricot soak

Place raisins or chopped apricots in small bowl and cover with boiling water, about 2 inches above raisins/apricots. Soak 5-10 minutes. Do not drain. Spoon out of bowl and reserve water and fruit separately.

Add almond meal, carob, coconut oil, vanilla, cinnamon, fruit to food processor or blender; blend well. Add 4-5 tbsp of water from fruit soak and blend again. Add more for desired consistency; mixture should be thick like cookie dough. Note: if you are using blender, you’ll have to intermittently stir and re-blend until smooth.

Transfer to 7×7 glass pan. Refrigerate until coconut oil sets the batter like fudge. Keep refrigerated; lasts for weeks and freezes well. Cut into 25 or so squares.

1 piece contains 98 calories; 5.8 g carbs; 5.8 g fat; 2g fiber.