Taco ‘Meat’, Nacho ‘Cheese’, and Baked Tortilla Chips | Cinco De Mayo Recipes – Dietitian Vitamin Katie

I’ve decided if you don’t like Mexican food, you simply haven’t tried enough of it yet. There is such variety! The colors, flavors, textures YUM! Like. They had avocado toast on lock way before it became a $15 hot ticket item at legit every cafe in Beverly Hills. The recipes I provided below are off the chaaaiinnss people. Like. SERIOUSLY. I made them with my friend Sky and she actually, after trying one chip with nacho cheese and taco meat, fell to the ground and yelled, “How have I lived so many days without this!?” lol Seriously so good. Can’t wait for you to try!

United We Dream

In this video, I put more on the table than just a few healthy recipes. As a Zumba instructor, Mexican food connoisseur, and a friend to many who identify as Hispanic, Mexican, and Latino, I gave a shout out to the organization United We Dream for taking a stand. I hope you check them out and support! With how grateful I am for all of the diversity of cultures in my life, it can be overwhelming feeling like there is nothing I can do to help. United We Dream makes it easy and I am so grateful.  If you just want the recipes skip forward to 7:27 in the video. 

Taco ‘Meat’:

•2 cups zucchini, finely diced
•1 cup brazil nut, ground (I used walnut)
•½ cup crimini mushrooms, finely diced
•½ cup onion, minced
•5 tablespoons Mexican chili powder
•¼ cup celery, finely minced
•2 Tbs nutritional yeast
•2 Tbs lemon juice
•1 teaspoon Himalayan salt
•1 teaspoon garlic, minced
•½ tsp cayenne
1.  grind nuts into flour
2.  add in chopped veggies
3.  add in Mexican fiesta seasoning, nutritional yeast, garlic, lemon juice
4.  mix!

Nacho ‘Cheese’

2 C. potatoes, diced large
1 C. carrots, diced large
1/2 C. water
1/4 C. olive oil (or just use 1/4 an avocado)
2 tsp. salt
1 Tbsp. lemon juice (fresh is best!)
1/2 C. nutritional yeast flakes
1/4 tsp. onion powder
1/4 garlic clove (or 1/4 tsp powder)
Dash of cayenne
1. Boil the potatoes and carrots until soft.
2. Blend potatoes and carrots with the rest of the ingredients on high in blender until the cheese is extremely smooth. I use my high-powered VitaMix blender.
3. Store in refrigerator for up to a week

Baked Tortilla Chips

Small organic corn tortillas, no toxic additives in the ingredients 👀
1. Preheat oven to 400-420*F and line a baking sheet with parchment paper
2. Slice tortillas into 6 ships and spread evenly on parchment so none are stacking
3. Bake for about 15 minutes or until chips are golden and crispy 🤪🤪🤪✨ enjoy

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DIY: Upcycle T Shirts into Grocery Bags

EPA reports “Every bit of plastic ever made still exists.”

Instead of trippin about the not-so-great realities of today, I’ve decided to take action. There is a lot that we can do to help. Just by upcycling old T-shirts, we are significantly reducing plastic waste.

According to the Center for Biological Diversity Website:

Let’s Do Something About This!

  1. Make a grocery bag out of an old T shirt
  2. Take a photo of it
  3. Upload it to the SUPERHERO CREW FACEBOOK GROUP
  4. Use your bag and inspire the world

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Daily Green Smoothie Bowl + Chocolate n Chickpea Oat Cookies | Vegan, Gluten Free

Not into salads? Just don’t have the time? Still want to feel your absolute best!?

Ditto! (well, I love salads) But honestly this is such a life savor for me because:

a. It actually tastes like ice cream (and if you know me, you know I cannot live without ice cream)

b. It is chock full of essential vibrant nutrients and satisfaction to recover from hard workouts and feel energized and stoked about life

c. I actually don’t have to take more than 5 minutes to make it. (really) !

 

Green Smoothay:

  • 4 cups greens (fresh or frozen stick them in the freezer to keep them from going bad!)
  • 2 tsp spirulina
  • Probiotics, I used biohm
  • 1-2 bananas (fresh or pre-peeled and frozen)
  • 1/2 – 1 cup frozen blueberries
  • 1 scoop plant protein powder, I used plant fusion cookies and cream
  • 1 cup almond milk
    Blend until smooth and top with hemp seeds, granola, and more berries!

I topped my bowl with these Chocolate n Chickpea Oat Cookies 😛

Adapted from Tofu Fit Girl

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Chocolate n’ Chickpea Oat Cookies

  • 3/4 cup rolled oats
  • 1 cup chickpea flour
  • 2 ripe mashed bananas
  • 1/3 cup almond butter
  • 1/4 cup cacao powder
  • 1 Tbsp maple syrup
  • 1/2 cup raisins
  • 1/2 cup chopped walnuts
  • ~1/4 cup almond milk

Mix all ingredients in a bowl and bake at 350*F for 15 mins

Enjoy!

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The Ultimate Autumn Dish: Kale Lentil Quinoa Salad with Persimmon, Pecan, Pomegranate and Sweet Ginger Dressing

The Ultimate Autumn Dish

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I love being the health fairy. Everyone appreciates that one dish that is actually delish AND in alignment with everyones health goals. Hope you get inspired by this to have fun in the kitchen with what you’ve got and make something colorful, healthy, and delish

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Ingredients:

  • 1 cup quinoa, rinsed
  • 1 cup lentils, soaked + rinsed
  • Combine + Boil in 4 cups water + let cool
  • 1-2 bags or bunches of kale
  • 1-2 pomegranates
  • 1-2 cups chopped pecans
  • 4-6 persimmons, the smaller kind, chopped

Dressing:

  • 5-8 dates, pitted
  • 3 Tbsp hemp seed
  • 1-2 chunks fresh ginger
  • 3 Tbsp cashews or tahini
  • 3 Tbsp raw almond butter
  • 3/4-1 cup water
    Blend smooth and creamy

1. Massage dressing into kale
2. Add the quinoa, lentils, and rest of ingredients and mix well
3. SHARE WITH EVERYONE!

Pumpkin Cheezecake Bars | Vegan, Probiotic, Gluten Free, Date Sweetened, Oil Free, AMAZING

Pumpkin Cheesecake Bars

with ~4 billion probiotics per bar!!

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To everyone out there who once said, “I LOVE CHEESECAKE” Look no further. Seriously.

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These babes are so delish, and are actually full of ingredients for sustained calm energy, mood, and even improve digestion and immunity! How!? Well, using healthy foods like dates, pecans, and cashews of course. But also! I am a huge fan of the Lavva Yogurt company.

Their yogurt is pili nut based with 0 (zero!added refined sugars, and 50 billion! Yes 50 billion probiotics.  Probiotics are amazing for of course digestion and beautiful perfect snake poops, (yay!), but did you know that most of our serotonin (the feel good neurotransmitter) is produced in the gut? Plus, our GI is an open vessel to the outside world, and is lined with inflammatory and immune cells ready to fire to protect us from invaders.  It makes sense if the biota is thrown off, our immunity and inflammation would be all over the place.

I love how this yogurt tastes and makes me feel so much that I got it for a yogurt parfait bar at one of The Shift retreats that I chef at.  The ladies 1. loved it and 2. Were floored with how amazing their digestion was after just one weekend!  Granted, my whole foods plant based cuisine helps peoples digestion, but honestly often people will complain of discomfort and gas due to so much fiber they are eating all of a sudden.  With the addition of this effective delish yogurt, it really helped!

 

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Makes 20 Bars. adapted from the incredible Feasting On Fruit

Crust:

  • 20 medjool dates, pitted
  • 6 oz raw pecans
  • 3 tsp pumpkin pie spice (to taste)
  • 1 tsp vanilla extract

Steps:

  1. Line a 9×6 baking dish with parchment paper (feel free to try round spring cake pan, pie plate, or square pan!)
  2. Using food processor S blade, blend the crust ingredients until well combined and pressable texture for crust, nice and chunky, not paste or butter
  3. Press crust evenly into parchment lined dish

Cheesecake:

  • 2 cups raw cashews, soaked in the fridge overnight and drained
  • 7 medjool dates, pitted
  • 1 container Lavva Vanilla Yogurt
  • 1/2 container Lavva Original Yogurt (save the other half to top your oatmeal or smoothie bowl!)
  • 1 cup pumpkin puree
  • 1 Tbsp pumpkin pie spice
  • 1 tsp vanilla extract

Steps:

  1. Soak cashews overnight, drain and rinse.
  2. Blend cheesecake in a high-speed blender like a Vitamix or use your food processor S blade again.
  3. Blend until super creamy and smooth
  4. Pour on top of crust
  5. Freeze overnight
  6. Let thaw for 10-20 minutes, slice into 20 bars and keep in the fridge for ~5 days or freezer for up to 2 weeks. DEVOUR IN ECSTASY

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Chai Chickpea Superfood Cookie Dough Balls | Vegan, Gluten Free, Oil Free, Date Sweetened

Fall is! Well, here in Venice, CA it actually still feels like Summer… BUT the PSL (pumpkin spice latte) is back at Starbucks sooo therefore it’s time to throw pumpkin spice, pecans, and chai gingery goodness in absolutely everything.

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I am a huge fan of drink mud.  The founders are basically neighbors of mine, local here in Venice. They have a great mission to help get people feeling energized and thriving without overstimulating the adrenals from coffee.  Their product drink mud has medicinal mushrooms, cacao, turmeric,  and Indian Chai spicee. It does have a tad of caffeine, making these superfood balls the best pick me up that ever happened!

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Ingredients:

  • 1 can chickpeas, drained and rinsed
  • 1/4 cup tahini
  • 1/4 cup almond butter
  • 8-10 medjool dates, pitted
  • 1-2 Tbsp Drink Mud Powder: https://www.mudwtr.com/ . (option to use your favorite mix of spices and superfoods like pumpkin pie spice, spirulina, maca, hemp, cinnamon, cacao, etc.)
  • 1-2 thumbs fresh ginger, grated (optional)
  • 2-3 tsp vanilla extract
  • sprinkle of pink salt
  • 1 Tbsp pumpkin spice powder
  • 1 cup pecans, chopped
  • 1/2 cup cacao nibs
  • 1 cup unsweetened dried coconut

Steps:

  1. Food processor S blade: blend chickpeas, dates, tahini, nut butter, vanilla, mud powder, ginger, and salt until smooth
  2. In a separate bowl, combine pumpkin spice powder, cinnamon, coconut, and pecans
  3. Using a tablespoon, create balls of dough and roll them into the separate bowl to coat with pecans, coconut, and more spice
  4. Keep in the fridge for about a week or freeze for about a month
  5. Warning: you will feel like LIFE IS AMAZING after eating these and you may want to run 15 miles or something. Do your best not to eat them before bed 🙂

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3 Fave Soup Recipes + WHY I’M OBSESSED WITH SOUP?! | Vegan Dietitian

Why am I obsessed with soup?

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  1. Moist Cooking Method

    Fact: The way we prepare our food changes its nutrient content.  So, if you’re going to cook your food, in a soup is the best way! Cooking in water means the food can’t go over 212*F.  This is a plus because the higher the heat, the more nutrients are denatured and destroyed and the more carcinogenic properties begin to form.  With moist heat, there is now browning or charring occurring.  Also, in a soup all of the nutrients are cooked into the broth instead of drained out.  So you’re eating all of those incredible vitamins and minerals instead of pouring them down the drain with the water.

  2. Medicinal Ingredients

    Is it possible to make a whole foods plant based soup that isn’t medicinal magic?  Flavor it up with ginger, garlic, and onion,  Throw in that turmeric and black pepper and make a curry. Use all those veggies you never heard of like romanesco, leek, and lion’s mane mushroom.  The ingredients in hearty wholesome soups and stews are powerful disease prevention and reversal medicine for a calm mind and a happy healthy and long beautiful life!

  3. Variety on Variety

    Vegetable soups, bean stews, creamy squash, chili, bisque, even chilled raw soups! The possibilities are endless.  Thickening up by blending with cashews, chopping some veggies chunky, blending others, using vegetable juices for a base, maybe even coconut milk, garnishing with pumpkin seeds, or even avocado.  There are so many kinds of soups. I eat them almost daily and don’t think I’ll ever get sick of them.

  4. Easy Peasy

    Feeling lazy? Me too.  I’m down to heat up some water and throw in all my favorite veggies and spices any day. ( me everyday ) Yay soup!

  5. Underrated AF

    Soup is a great option.  Sure, if you get it in a can it can have some extra sodium look for less than 300mg of sodium per serving or find “no salt added” or “low sodium” options and maybe if you get them at a restaurant they’ll have some oil, but overall, whole foods plant based soups and soups are an incredible option not to be overlooked.  Please try making at LEAST one of these recipes this winter!

THE RECIPES

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1. TOMATO BISQUE

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Serves: 4

adapted from http://www.DrFuhrman.com

Ingredients:

  • 3 cups carrot juice (3 pounds of carrots, juiced, or put 2-4 carrots chopped in a blender with enough water to reach 3 cups and blend until smooth) (they sell carrot juice at whole foods and trader joe’s)
  • 1 1/2 pounds fresh tomatoes, chopped or 1 (26 ounce) BPA-free carton chopped tomatoes
  • 1/4 cup unsalted, unsulfured dried tomatoes, chopped
  • 2 celery stalks, chopped
  • 1 small onion, chopped
  • 1 leek, chopped
  • 1 large shallot, chopped
  • 3 cloves garlic, chopped
  • 2 tablespoons no-salt herb seasoning blend, adjusted to taste
  • 1 teaspoon dried thyme, crumbled
  • 1/2 cup raw cashews
  • 1/4 cup chopped fresh basil
  • 5 ounces spinach or baby kale

Instructions:

  1. In a large saucepan, add all ingredients except the cashews, basil and spinach. Simmer for 30 minutes.
  2. Remove 2 cups of the vegetables with a slotted spoon and set aside.
  3. Puree the remaining soup with the cashews in a food processor or high-powered blender until smooth.
  4. Return the pureed soup along with the reserved vegetables to the pot.
  5. Stir in the basil and spinach and heat until spinach is wilted

2. MAMA’S CHILI

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  • 2 Tbsp water for sautéing + some nearby
  • 1 1/2 cups chopped yellow onions (learn to chop an onion)
  • 1 cup chopped red bell pepper
  • 2 Tbsp minced garlic
  • 1 medium zucchini, stem ends trimmed and cut into small dice
  • 2 cups corn kernels (we used frozen)
  • 1 1/2 pounds portobello mushrooms (about 5 large), stemmed, wiped clean, and cubed
  • 2 Tbsp chili powder
  • 1 Tbsp ground cumin
  • 1/4 tsp salt
  • 1/4 tsp cayenne
  • 2 14.5oz cans of diced tomatoes (Muir Glen Fire Roasted – No Salt Added)
  • 3 cups canned black beans (drained and rinsed)
  • 1 15oz can tomato sauce
  • 1 cup low sodium vegetable broth/stock
  • diced avocado and chopped green onion, garnish
  1. In a large pot, heat the oil over medium-high heat.  Add the onions, bell peppers, and garlic, stirring until soft, about 3 minutes.
  2. Add zucchini, corn, and mushrooms, and cook, stirring, until soft and the vegetables give off their liquid and start to brown around the edges, about 6 minutes.
  3. Add the chili powder, cumin, salt, and cayenne, and cook, stirring, until fragrant, about 30 seconds.
  4. Add the tomatoes and stir well. Add the beans, tomato sauce, and vegetable stock, stir well, and bring to a boil.
  5. Reduce the heat to medium-low and simmer, stirring occasionally, for about 20 minutes.
  6. Remove from heat and adjust seasoning to taste.

3. THE HERO POT

  • A large pot
  • 1 red onion
  • 2 garlic cloves
  • 1 small chunk of ginger
  • 1 tbsp ground or fresh turmeric
  • 1 sweet potato
  • 1 cup red lentils
  • ~6 cups filtered water
  • ~1/2 cup broccoli
  • ~1/2 cup celery
  • ~1/2 cup mushrooms
  • ~1/2 cup peas
  • Lime and avocado to garnish
  1. Prep ingredients: chop vegetables, mince garlic + ginger
  2. Sautee onions and garlic in pot in 1/3 cup of water (keep a jug of water nearby to add as needed)
  3. Add turmeric, lentils, sweet potato, and 5 cups of water and bring to boil for about 10 minutes
  4. Turn down heat to simmer and add in rest of ingredients to simmer for about 15 minutes
  5. Take your superhero medicine 😛

enjoy ❤

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Two Quick, Easy, Vegan, + Gluten Free Bean Pasta Recipes: Prescription Pesto + Sesame Ginger Sauce

Who doesn’t Love pasta? Yes, love with a capital “L”.  For these recipes I used banza pasta made from chickpeas.  Bean pasta is awesome! It is super high in nutrients like iron and beneficial fiber. Plus it is loaded with protein. It’s gluten free and only takes 7-8 minutes to cook. Obsessed. I particularly like the Banza brand because it looks just like regular pasta and has a really nice consistency.  Some bean pastas that I have tried are a little mealy and chalky, this brand is nice and noodle-y.  I don’t know how else to describe it 😛 Hope you enjoy these recipes! xo

Purchase Your Box Of BANZA Here:

Banza Chickpea Pasta, Variety Case, Shells/Elbows/Penne/Rotini (Pack of 6)

Sesame Ginger Pasta + Veggies

Mmmm when I had this recipe the first time I could have sworn it had peanut butter and sugar in it with its gingery garlic creamy deliciousness.  Its just sesame seeds and dates!? What!? So simple and I can assure you this recipe will not disappoint!

Adapted from Dr. Joel Fuhrman’s Quick and Easy Chilled Sesame Noodles

Serves 6

Ingredients:

  • 8 ounces bean pasta, cooked according to package directions, rinsed under cold water, and drained
  • 1 pound fresh or frozen broccoli florets, steamed
  • 1 pound mushrooms, chopped + steamed (or use another pound of broccoli or any other vegetable you love!)
  • 1 large red bell pepper
  • 6 scallions thinly sliced

For the Sauce

  • 1/4 cup unhulled sesame seeds, lightly pan toasted
  • 1 cup water
  • 2-3 tablespoons raw almonds or cashews (preferably soaked / sprouted)
  • 7 medjool dates or 13-14 regular dates (like deglet noor), pitted
  • 1/2 tablespoon minced ginger
  • 3-4 cloves garlic, peeled
  • 1/4 teaspoon red pepper flakes, or to taste
  • 3 tablespoons lime juice (or rice vinegar / apple cider vinegar)

Steps

  1. In a high speed blender, puree all the sauce ingredients until smooth
  2. In a large bowl, toss the cooked pasta, bell pepper, scallion, steamed broccoli, and veggies with the sauce until thoroughly coated.
  3. Divide among 6 plates and serve immediately or refrigerate until ready to use.

Prescription Pesto

Yaaas pesto :-P. This recipe has got all the medicine in it, and TBH: there is nothing I crave more. This pesto is BOMB. Don’t be fooled by the word, “medicine.” Back in the day when you used to plug your nose to get the stuff down.  This powerful pesto has got the most potent DNA protecting and disease reversing foods like greens, turmeric, beans, walnuts, and garlic.  And this medicine, baby.  Just can’t get enoughhh yuuuuuuuuuuuuummmmmmmmmmm!!!!!!!!!!!!!!!!!!!!!!

Adapted from Dr. Michael Greger‘s Eight Check-Mark Pesto

Serves 4

Ingredients:

  • 1 bunch (or about 2 cups) fresh basil
  • 1/4 cup raw or sprouted walnuts
  • 2-3 cloves fresh garlic
  • 1/4 of a peeled lemon
  • zest of 1/2 of a lemon
  • 1/4 teaspoon turmeric powder
  • 1/4 cup canned pinto beans (I recommend no salt added like Eden’s Organic)
  • 1/4 cup liquid from canned beans or water
  • 1 tablespoon sweet white miso (equal to or less than 270mg sodium / serving)
  • Pepper to taste

Combine all ingredients in a food processor.  Blend until smooth. Scoop onto a cup and a half of cooked bean pasta.

My Favorite Oil-Free Salad Dressing / Kale Stone Fruit Salad Video

Look no further for your bomb-@$$ salad! This baby is so good. And medicinal. Here are just 5 reasons why this salad needs to GET IN YOUR BELLY:

1. Vitamin C + Iron Combo

Vitamin C is needed for peak absorption of plant based iron.  So the vitamin C from the orange and lime in the dressing combined with all of these iron packed greens?! Watch out world, you’re blood is builllttt!

2. Bones of STEEL

Plant based sources of calcium: kale, collards, sesame seeds, oranges… they are all great sources! Throw them all together and you are left with nothing but a mineral dense delicious meal fit for a superhero.

3. Anti-inflammatory + Protein

Ginger is a powerful anti-inflammatory aid, shown to help not only with stomach issues, but migraines, arthritis, and any kind of ache or pain.  It is truly a great go-to cure all.

4. Protein + Fiber Packed

Did you know that 50% of calories from green leafys is from protein?  Plus, sesame seeds have more protein per weight than any other nut or seed.  Protein and fiber are important to turn off hunger hormones.  Plus healthy sources of fat (sesame, walnuts) help curb cravings a lot too.  So this salad will get you shredded baby. Yes, shredded.

5. Simple, Fresh, Versatile

Make this dressing with whatever ingredients you have on hand. No sesame? Use cashews or hemp instead. Or whatever seed or nut you have on hand honestly.  This is delicious with mint, basil, or dill instead of cilantro, and can be used as a dip, filling, or topping for any plant based burger, falafel ball, or, even throw a banana in and drink as a smoothie?! The sky is the limit.  Enjoy 🙂

PS: I have a few spots open for one-on-one counseling with me! Click here to schedule a free consult with me to see if I am right for you 🙂

SNICKERDOODLES + How To Bake No Flour, No Oil, No Sugar, Vegan

Growing up in a home with a perpetual aroma of freshly baked bread and an ever-replenishing plate of homemade muffins, cookies, or brownies, I could never give up milk, butter or eggs. No way. How could I? Oh, and I definitely could not ever give up muenster cheese. The divine moldy cow teet fluid suffocated in sodium and grease, in between sour dough smothered in 100% cow fat, and grilled. Divine. Delicious acne. Heavenly mood swings, bouts of depression, energy crashes, and stomachaches.

Although I am not a French trained gourmet baker, my taste buds do not lie. There are certainly ways to enjoy baking, without the harmful baggage. Here, you will learn how to make scrumptious baked goods taste the way you like, and make you feel that glowing radiant health that you deserve. What is life without energy. Only alive radiant energy in my baked goods. peace sign  

  1. Flour

“The whiter the bread, the sooner you’re dead.” ~Dr. Joel Fuhrman. Ideally, we want to transition from white flours to more wholesome flours or products.

Instead of 100% white flour, try:

  • ½ whole grain or bean flour + ½ white flour
  • Make your own oat flour: blend rolled or quick oats in the blender or food processor until flour consistency

Does what you are making really require flour? I used to think that cookies and brownies needed flour until I tried white bean snickerdoodles and black bean brownies that use beans for a base instead.

Little cholesterol and saturated fat bombs. There are lots of healthier alternatives.

The tried and true is the flax or chia egg:

1 Tbsp ground flaxseeds + 3 Tbsp water

1 Tbsp chia seeds + 3 Tbsp water

Mix until well combined and let sit until it forms a gel.

For a light and fluffy product, instead of 1 egg, try:

  1. 2 tsp baking soda + 2 Tbsp warm water
  2. 1 tsp aluminum free baking powder + 1 tsp. vinegar
  3. 1 tsp. baker’s yeast dissolved in ¼ cup warm water

Mix until well combined and gelatinous

For thick and dense products, like brownies and cookies, instead of 1 egg, try

  1. ½ cup mashed ripe banana
  2. ¼ cup unsweetened apple sauce
  3. ¼ cup canned pumpkin or squash
  4. Ener-G Egg replacer product
  5. 2 Tbsp cornstarch + 2 Tbsp water
  6. 2 Tbsp potato starch + 2 Tbsp water
  7. 2 Tbsp. instant mased potatoes
  8. 2 Tbsp cornstarch + 2 Tbsp water

Mix until well combined and gelatinous

Tip: if you need to replace just an egg white, try:

Aquafaba: Don’t pour the canned bean liquid down the drain! Aquafaba in latin means “water bean”. It is the bean water from a can or from cooking beans.

Use a hand mixer or a stand mixer to whip it up and after beating for five minutes, the liquid will start to form stiff peaks, just like egg whites. To stabilize the aquafaba, add an acid such as lemon juice, vinegar, or cream or tartar. Use ½ teaspoon of lemon juice or vinegar or ¼ teaspoon of cream of tartar for ¾ cup of bean liquid. Adding an acid is especially helpful when you are making something that will not be eaten right away as it helps the aquafaba to remain aerated.

Aquafaba in Recipes:

  • 1 tablespoon for one yolk
  • 2 tablespoons for one egg white
  • 3 tablespoons for a whole egg

Another egg white alternative:

1 Tbsp plain agar powder dissolved in 1 Tbsp water, whipped, cooled, and whipped again for each egg white.

There are lots of other egg replacements out there. Have you tried tofu scramble? For quiches and custards ¼ cup of pureed soft tofu works tremendously.

  1. Milk

For a cholesterol, hormone, and unfavorable protein-free alternative try unsweetened and unflavored varieties of plant milks. Soy, almond, and rice milks are common neutral good ones.

Instead of buttermilk, try:

  • 1 cup unsweetened soy milk + 2 Tbsp lemon juice or vinegar.

Combine ingredients in a mixing bowl and whisk until well combined and creamy. Equal to 1 cup buttermilk

  1. Butter / Oil

            Solid or liquid, animal or plant, it is still 100% fat, absorbed way too quickly, very calorie dense, and not health promoting. Usually, these are added to moisten the product. What’s fabulous about vegan baked goods, is that they do not need to be cooked all the way since the ingredients do not harbor food born illnesses like salmonella. So, they will certainly be ooey, gooey, and moist. Yet instead of doing so with butter or oil, replace with applesauce, mashed banana, or another chia egg.

  1. Sugar

            White sugar is stimulating, like a drug. It excites us and gets us addicted so we can’t stop thinking about it. After we have a hit of white sugar and our blood glucose levels spike, a crash follows. Leading to fatigue, depression, anxiety, and even headaches post-sugar hit. My recommendation? Stay away from drugs. Crack. Cocaine. White sugar. Etc.

Whole fruit is sweet enough! Dates are loaded with potassium (more potassium than bananas), fiber, and even have great iron and calcium too! Instead of sugar, blend pitted dates into your recipe. Make sure they are moist enough by soaking them in warm water for at least 15 minutes before using if they are too hard. They should be nice and mushy and combine easily.

Baking healthy vegan is the best. It’s super easy cleanup, no grease, no scrubbing, no flour everywhere. I love it. You actually feel like you did a service sharing these goodies with people too. No more giving away stomach aches and post-eating purging episodes. This is a real issue people. Now’s the time to inspire others with how delicious healthy baked goods can be! Your homework: Fail. Try and try again. I am certain you will make some incredible things. And I am certain some things won’t be the bees knees. That’s ok. Don’t let the fear of striking out keep you from playing the game. Have fun!

SNICKERDOODLES

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Makes 10-12 cookies
Equipment:
– 2 baking sheets
– parchment paper
– food processor
– oven

Ingredients:
– 1 can white beans
– 1/3 – 1/2 cup pitted dates
– 1 ripe banana
– 1 1/2 tsp cinnamon
– 1/4 cup nut butter (1 ingredient only)
– 1/2 vanilla bean or 2 tsp vanilla extract
– 1 tsp baking powder
– 1 tsp baking soda
– chopped raw walnuts to garnish

  1. Preheat oven to 350*F and line 2 baking sheets with parchment paper
  2. In a food processor with an S blade, blend all ingredients except walnuts
  3. Scoop out about 1/4 cup of dough onto parchment and using the back of a spoon or a knife, spread into a cookie shape
  4. Bake for about 15 minutes
  5. Once cookies are dry enough to get off of the parchement easily with a spatula, press walnuts into cookies and transfer to a plate or cooling rack
  6. Enjoy 😛

I would love to help you however I can.
Schedule a Consultation with me: https://app.acuityscheduling.com/schedule.php?owner=13878540

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