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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5 Favorite Vegan Thanksgiving / Holiday Recipes | Katie Reines, MS, RD.

Ahhh Thanksgiving. My favorite holiday. Take the stress away and leave nothing but joy to saturate your friends and family. Which is really what Thanks. Giving. is all about, isn’t it?  Sometimes, these family occasions can be looked at as a burden.  I invite you to challenge that.  Let’s put in an effort out of love. It is worth it.  And maybe even take it to the next level- provide your family a truly compassionate dish option 😛

  1. Apple Pie

This is the gourmet recipe from the incredible healing cafe, Organic Garden Cafe in Beverly, MA where I’ve been working at seasonally since high school. Jacob Massey is an amazing raw vegan pastry chef. This pie: UNREAL. You have to believe me, seriously you must try it <3. I’m obsessed. Maybe its the already delicious food it’s made out of. Or maybe it’s all the joy he puts into his work. I’d say both. Anyone who has it tastes and feels the incredible-ness.

Makes 6 Pies:

Crust:

  • 10 cups walnuts
  • 7 1/2 cups pitted moist dates or coconut date rolls
  • 2 1/4 tsp cinnamon
  • 2 Tbsp coconut palm sugar
  • 2 1/4 Tbsp coconut oil
  1. Line spring form pans with parchment paper
  2. Pulse and blend in food processor until well combined and a little chunky, not too smooth
  3. Distribute crust evenly into pans and press to smooth

Filling:

  • 10 quarts chopped into 1/2 inch cubes apples
  • 4 cups soaked dried apricots
  • 2 cups soaked raisins
  • 3/4 cup psyllium
  • 1/2 cup fresh ginger (not peeled but washed)
  • 1/4 cup cinnamon
  • 2 tsp salt
  1. Blend soaked fruit, psyllium, ginger, cinnamon, and salt in food processor until smooth
  2. Combine with chopped apple and mix well. The juices from the apple will release and the dried fruit mixture will distribute nicely
  3. Distribute filling evenly on crusts and press to smooth

Crumble:

  • 8 cups walnuts
  • 1/4 tsp clove
  • 1/4 tsp nutmeg
  • 2 tsp vanilla
  • 1/2 tsp cinnamon
  • 6 Tbsp coconut palm sugar
  1. Pulse in food processor until well combined and forms a nice crumble texture, not too smooth like butter
  2. Distribute crumble over pie fillings evenly and smooth gently
  3. Freeze pies overnight and thaw in the refrigerator. Freezing and thawing gives the apples a delicious cooked texture and releases all the wonderful juices.
  4. Try your best to share with someone 😉 Happy Thanksgiving!

2. Holiday Kale Salad

Inspired by the Quinoa Medley (#4 below). Use whatever herbs you like and have so much fun! This dish has wowed so many people and honestly, you can’t go wrong. A sweet tangy dressing, epic freshness and beautiful colors with the pompom. Mmm mmm!

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  • 1-2 bunches of kale
  • 2 pomegranates
  • 1 bunch green onion (half chopped half blended)
  • 1 large bunch dill (half chopped half blended)
  • 1 bunch mint (half chopped half blended)
  • 2 Tbs tahini (I used 2 Tbs hemp seeds)
  • 2 cups currents or raisins (I didn’t use raisins at the demo)
  • ½ cup pure lime juice
  • ½ cup orange juice
  • 4 dates
  • 2 cups walnuts
  1. Wash, de-stem, and schiffinade kale
  2. Chop using either a food processor S blade, or a knife and cutting board, half of the bunches of scallion, dill, and mint
  3. Deseed pomegranates (with a large spoon, banging on the outside of 1/2 of the fruit so the seeds just fall into your palm)
  4. chop walnuts
  5. Blend juice, dates, and the other half of the bunches of green onion, dill, and mint
  6. Massage dressing into kale thoroughly with gloved or very very clean hands
  7. Using tongs, mix in nuts and pomegranate seeds
  8. Serve chilled❤

3. FullyRaw Pumpkin Pie

I made this pie many times in Indiana where little local persimmons are all over the place.  There were two local persimmon trees at Purdue where I would frequently sit under, wait for the wind to blow, and eat all of the fruit that fell to the ground! The samples I made in the video below could not have gotten better reviews.  It is amazing how people think healthy food won’t taste redonk. And when it does, the light in their eyes! Priceless.

FullyRaw Kristina’s Pumpkin Pie:

Crust

  • ~1 lb dates
  • 1.5-2 cups pecans
  • 1-2 tsp Cinnamon
  • 1 tsp vanilla

Pie Filling

  • 2-3 cups pie pumpkin
  • ~2 lbs dates
  • Ginger, thimble sized piece
  • ~168grams persimmon pulp
  • 1-2 tsp pumpkin pie spice

Crust

  1. Using food processor S blade, put pecans in first, then dates and cinnamon, and pulse and blend until desired crust texture
  2. Take out the blade
  3. Press all around pie crust

Pie Filling

  1. Put pumpkin chunks and then dates, persimmon, cinnamon, ginger, and spice in vitamix, or food processor S blade
  2. Blend until completely smooth
  3. Rubber spatula into pie crust
  4. Freeze to set (about 2 hours)

4. Quinoa Medley

I’m actually obsessed with Chef AJ and The Plant Based Dietitian, Julieanna Hever.  I got to meet Chef AJ at Chicage Vegan Mania when I went with the club that I helped to create, “Be Veg at Purdue”. She made this quinoa medley at her demo and everyone was like. HOMINA. No oil? No salt?? So much flavor?!! Howw does she do it. A must make dish for every occasion.  Both Chef AJ and Julieanna Hever have the best recipes.  Definitely check them out!

Time: 25 minutes. You will need: large pot, knife, cutting board, large bowl, large spoon, measuring cups. Serves: ~20. (½ cup servings)

Ingredients:

  • 16 oz dry quinoa (about 2 ½ cups)
  • 2 cups raisins
  • 1 cup raw pumpkin seeds (pepitas)
  • 1 pomegranate
  • 1 bunch scallion
  • ½ bunch cilantro
  • ½ bunch parsley
  • ½ – ¾ cup lime juice (about 8 limes)

Steps:

  1. Rinse quinoa and then bring to a boil in 5 cups of water. Cover and reduce heat to low and simmer until quinoa is tender, about 15 minutes. (cook to manufacture’s instructions on box)
  2. Allow quinoa to cool. Chop herbs using a food processor S blade, or by hand. Juice limes.
  3. Combine ingredients in large bowl. Serve chilled. Keeps well for about a week in the fridge.

5. Butternut Squash Brussel Sprout Stuffing

My roommate in Texas made this twice for a project and guess who ate it all.  GUILTY (well, you know, ate most of it). It is so amazing! Food52 is a great resource for reliably bomb vegan recipes.

I hope this helps you to bring something healthy and delicious to your table. Let me know if you have any questions 🙂 Happy Thanksgiving!

 

Raw Vegan Blueberry Ice Cream | Thickest, Creamiest, Smoothest Ice Cream EVER!

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Click here to watch video

Raw Vegan Blueberry Ice Cream | VIDEO

Does anyone out there love ice cream as much as I do?? I used to work at an ice cream shop, and boy was a feeling like CRAP. This is ice cream that makes me feel AMAZING and it does not compromise taste for health.  It is sweet, smooth, thick and creamy and can be made the way you like with whatever animal free ingredients you have. Feel high on life all day eating ice cream for breakfast, and reap the benefits of all the cell and DNA protecting antioxidants, phytochemicals, and anti-inflammatory properties.

Serves 1:  ~336 Calories

  • Uses food processor or high speed blender.
  • Easy, takes about 5 minutes.
  • Prep: Freeze 2 ripe bananas for 6 hours or overnight

Ingredients:

  • 2 frozen ripe bananas (peeled before freezing)
  • 1 ripe banana
  • 1/4 cup fresh or frozen blueberries

Steps: Click here to watch my video~

  1. Blend ingredients until smooth- yup it’s that easy!

Enjoy!!

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10 Tips For Vegan Beginners

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Click here to watch the video

Thinking about going veg but don’t know how to start!? First of all, thank you for saving the whole fricken world and honoring your body and just THANK YOU. Second of all- these tips will deff calm your nerves! Click here to watch the video.

  1. Go Meatless: Vegetarian options when eating out and slowly increasing the plant based meat alternatives
  2. Plant Milks: Hemp milk, almond milk, soy milk, vanilla, unsweetened, nonfat, there are so many plant milk options out there, there’s bound to be one that you like
  3. Egg Alternatives: Tofu scramble with veggies is AN INCREDIBLE alternative to the cholesterol and saturated fat in real eggs. In baking, use a 1:3 ratio of 1 Tbsp flax or chia to 3 Tbsp water. It gels up just like an egg! Also, a mashed banana works as a great egg, there are also great products out there like ENER-G Egg Replacer.
  4. Vegan Spreads: Who needs cheese when we’ve got avocado, peanut butter, hummus, guacamole, salsa, marinara, not to mention all the brands of vegan cheese on the market and even ferment or blend your own cheese using almonds or cashews! Healthier you, happier future and seriously saving the planet
  5. Calcium: Kale, broccoli, collard greens, okra, figs – great plant sources of calcium naturally.  Fortified foods like soy milk and other plant milks also have plenty of calcium.  Even orange juice is fortified with calcium and vitamin D these days!
  6. Iron: Lots of greens, beans, peas have plenty of iron. Heck, even raisins have iron! Just try to combine sources high in iron with vitamin C by sprinkling your salads with lemon or orange juice.  Non-heme iron (the iron in plant foods) requires vitamin C for peak absorption
  7. Essential Fats: are ESSENTIAL meaning our bodies can’t make them. So we need to eat them from the diet.  Flax, hemp, chia, walnuts and even leafy greens have omega-3 and omega-6 is in nuts, avocado, seeds and basically most plant fats. It is important to eat healthy fats WE ONLY NEED A LITTLE BIT just a couple of tablespoons does the trick!
  8. B12: If you’re considering going vegan, definitely consider a B12 supplement.  B12 is also in lots of fortified foods like milks, nutritional yeast, and even cereals and energy bars like cliff bars.  However, enough B12 is not naturally occurring in a vegan diet since our soil is so devoid of microbes so it is important to supplement.
  9. Experiment! Variety! Sprouts! Have you tried all the different kinds of beans?! I haven’t even tried them all yet- there’s so many things out there to try! Go crazy!
  10. HAVE SO MUCH FUN! This should be the most fun journey of your life! The vegetarian restaurants! The recipes! The vegan food porn! The epic plant based meal FAILS you’re gonna have! Enjoy it! No stress, you are human just like the most “perfect” person out there! xoxo thanks for saving the world!

CLICK HERE TO WATCH THE VIDEO

French Toast Kale Chips

These are SUCH tasty twist! French toast, meet kale chip! So good. So. Good.frenchtoastkale2

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Ingredients

  • 1 cup fresh apple (or dried apples, soaked & drained, just add 1/4 cup more water)
  • 1 cup cashews, soaked & drained
  • 3/4 cup distilled water
  • 3/4 cup maple syrup
  • 1 Tbsp cinnamon
  • 2 tsp lemon juice
  • 2 tsp vanilla
  • Sea salt to taste
  • 1 bunch kale, washed, trimmed & stemmed

Directions

  1. Combine all ingredients except kale into a blender.
  2. Blend until smooth; add sea salt to taste.
  3. Massage kale with the apple mixture until coated
  4. Place on Excalibur ParrFlex sheet and dehydrate for 8 to 10 hours or until desired consistency is reached.

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Top 5 Finals Fitness Tips

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Don’t even think about gaining the finals 5 pounds!  These 5 finals fitness tips will keep you moving and stress free for the challenges ahead.  You will stay focused, fit, and fresh for whatever college course tries to crush your cool.

  1. Every Hour Power: With every hour of studying, set an alarm to take a break.  This alarm should be set hourly, and heed to its call!  Every hour, get up, go outside, and briskly walk around the building you’re in.  Or, walk up a few flights of stairs.  Knowing that you have these breaks will not only keep you more focused in between breaks, but it will also help to increase your physical activity during long days of sedentary studying.
  2. Nature Calls Challenge: Staying hydrated is very important!  With staying hydrated, comes frequent bathroom breaks.  With frequent bathroom breaks, comes an opportunity for fitness!  After every flush of the toilet, try to do 25 squats.  Chest up, core engaged, legs a little further than shoulder width apart, weight in the heels, try to get low enough to get under a 90 degree angle in the knees.  Squats are a great allover workout, working the largest muscle groups of the legs and glutes as well as the core for balance.  When you get sick of squats, try push-ups instead!
  3. The Cardio Cram:  Bring your notes to the gym and set them in front of you as you cycle or walk on the treadmill.  This is a fantastic way to focus.  Increasing heart rate and blood flow will help engage your thoughts for effective remember and recall.  Reading over notes can be really boring and tedious.  Multi-tasking will increase your physical activity and teach you a thing or two for your finals.
  4. Fruit For The Win: The brain and nervous system run exclusively on glucose.  Study hard, carb up!!  Snacking on fruit is a great way to keep you satisfied so you can focus, giving your brain the sugars it needs, and the fiber and high water content to make you feel full naturally while cleansing the body and keeping you hydrated!  Always have an apple or a banana in your backpack!
  5. Flexibility Focus:  Try reading your books while doing static stretches on the floor.  Sit in a split and stretch while you read.  Relaxing into your muscles with long, deep breaths.  Stretching while studying helps to calm you down, warm up your muscles, and increase your flexibility.

The stress of finals can mix up our priorities.  It is important to remember, without good health, how can we focus on finals/ LIVE!?  Don’t let finals take control of your health and happiness.

Apple Pie Sandwich Stack!

It’s very true what they say! An APPLE PIE SANDWICH STACK a day keeps the doctor away!!
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I got this idea from Megan Elizabeth’s video!

Feel free to slice thinly with a knife! I sliced my apple like this:

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So pretty with that star in the middle!!

I live in a sorority where I have the mandolin my mom sent me, (thanks mom) and a tiny $15 blender!

Blended in my tiny blender:

  • an apple (chopped)
  • about 5 dates
  • an orange (make sure to get those seeds out)
  • I didn’t have any spices , just oranges, apples, and dates in here today! But feel free to experiment! Add cinnamon! Apples and cinnamon are a match made in heaven!!! And mmm add a little ginger, and some vanilla, and maybe even pecans?!! That would be CRAAAY!!

stack away!

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