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

snickerdoodles.jpg

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

signature1

Advertisements

HEMP MILK RECIPE | Dietitian Approved

Ahh hemp seeds!  One of the most nutrient dense little foods out there.  With anti-inflammatory omegas, packed with protein and iron.  Look out world hemp milk is going to make a lean mean hulk outta you! 1 cup of this milk recipe has got about:

  • Calories: ~130
  • Protein: ~8 grams
  • Fat: ~9 grams (essential omega 3 and omega 6 fatty acids!)
  • Iron: 15% DV* (*daily value based on a 2000 calorie diet)
  • Fiber: 8% DV*

Ingredients:

  • 3 cups cold water
  • 1/2 cup hemp seeds
  • 1 pitted moist date
  • 1/2 tsp vanilla

Steps:

  1. Blend for 1-2 minutes on high until smooth and creamy
  2. Keep in the fridge for about a week
  3. Hug someone randomly, because you can
  4. ❤ smile.

HempMilk.png

History in the Making: Dietitians of South Texas Tour Their New 100% Organic Grocery Store

In a city of McDonalds, Whataburger, Wal-Mart, obesity and diabetes, a world saving beacon of health and sustainability opens; fully equipped with the highest quality produce/products, demonstration kitchen, vitamins/herbs/supplements, beauty products, books, and, it’s love!

natural grocers
Natural Grocers 100% Organic Grocery Opens March 15, 2016

Today, I had the opportunity to get a tour of the store with the Corpus Christi Academy of Nutrition and Dietetics group lead by the wonderful dietitian there, Kelsey. I was extremely impressed by this tour. A grocery store tour to dietitians? Please, as if they could learn anything more, but we all did! Like how Kelsey pointed out that the hemp seeds, walnuts, and other unstable fats are kept in the refrigerated section (polyunsaturated fats become rancid very easily, creating free radicals, so they must be kept cool). I have learned this previously but I have never seen a grocery store actually put their nuts and seeds in the refrigerator!

20160331_180626
The sign above us says, “100% organic produce,” yes, I am the obnoxious intern that made everybody get in front of the produce section and asked the cashier to take our picture 🙂

The Tour~

Kristen gave us all a LONG list of things that Natural Grocers will NOT carry.  Including ingredients that I am quite familiar with like GMOs (genetically modified organisms), hydrogenated oils (trans fats), bleached flours, parabens (mimic estrogen and cause reproductive disorders), dairy products from cows given rBGH (recombinant  Bovine Growth Hormone), artificial sweeteners (all of them), and artificial colors and flavors, as well as so many that I have seen before but even (a nutrition nerd grad student studying nutrition) have seen but no clue what they are!

Ingredients like DBP (dibutyl phthalate) which is a fragrance ingredient, plasticizer, and solvent that is a reproductive and developmental toxin, endocrine disruptor, and a known human respiratory toxin.  Also, BHA and BHT (Butylated Hydroxyanisole) and (Butylated Hydroxytoluene) are preservatives that have been shown to be carcinogenic and cause allergic reactions in humans.  I could go on..This place doesn’t even carry chemical based sunscreens or antibacterial soaps! Amen!

A few more reasons why I’m in love with this place:

  • No bags, you have to bring your own! (or they use a cardboard box)
  • GF (gluten free) items are all marked clearly next to price on shelf
  • Local is emphasized and marked clearly with a Texas flag on shelf
  • Lots of cheap “Health Hotline” sale items
  • Bulk specialty items from mulberries and goji berries to raw buckwheat groats
  • WIDE variety of vegan items
  • Reverse osmosis water filter, only $0.25 to refill a gallon
  • Nutrition experts- these people know their stuff!
  • To reduce waste and cut cost of items: no deli/freshly prepared items (ever wonder where all the fresh baked goods from Whole Foods goes at the end of the day? Yup, in the trash #wasteful. !
  • No self serve bulk bins but still has large packages of items in bulk – reduces contamination and food waste
  • Huge wall of shelves with high quality nutritional reference and cookbooks

They even have cool events like this Saturday they have a gluten free tasting expo and health fair! Aw chocolate avocado pie food demo, and “How to live an alkaline lifestyle” is on Monday April 11th. Check out their website for more info on events.

A little bit about my internship…

I can’t believe it, I completed my food service and community rotations last semester and am now half way through my clinical rotation! Eeek! As a snob from the Boston area who  works at a raw vegan cafe called “Organic Garden Cafe” back home, I was nervous that I wouldn’t get to learn new innovations of nutrition while working as an intern in a program that emphasizes the low income communities of South Texas.

I could not be more pleasantly surprised and excited about my feelings towards this internship right now.  It brings me such joy and power to have worked with the people of this community. Diabetics who do not know what a carbohydrate is, teen mom’s going out for a cigarette, and people who are truly afraid to lose weight because they have (and their family and friends) have always been big, so if they lost weight, what would they think!? Many of these people do not want to change, and even if they did, where to even start? As my sister, the writer, put it, “You need to learn the script before you can re-write a new one.

My clinical preceptor now, Shannon Aguilar, has helped me to not only be a much more confident clinical dietitian, but to take it a step further, too.  It is one thing to study nutrition, it is quite another to actually care enough to reflect on our own lives and practice what we preach.  My preceptor, Mrs. Aguilar, is more than a dietitian, she is also a health coach, and helped me to see how important it is to learn who our audience is before we try to help.

Seeing a grocery store like this open in Boston or Vermont would have been a, yawn. Another natural grocery? But, HERE! I get to see history in the making. These people having access to this kind of world saving expertise is dream come true for me.

There is something really cool about the idea of helping people who really need it AND want it. I could talk coconut oil and kale to the organic junkies back home all day every day, but that doesn’t reverse our obesity epidemic now does it? I may have thought that my second round match was a mistake, but actually, it was the best eye-opening and invigorating experience.  To be able to explain what a carbohydrate is to someone who has no clue? Check. Next: to reverse their disease through diet and lifestyle! No matter where I end up, I hope to make a positive impact and continue to be pleasantly surprised by all that I learn from the experience.

Spring Rolls + Peanut Sauce. Whole Food Ingredients Only.

This peanut sauce though. Yum. !

I made these the weekend my beautiful friend Ally came to visit. She LOVED them! These rolls are STUFFED with nothing but veggies and whole plant foods in all their glory. I love this peanut sauce recipe because it tastes BETTER than the processed ish without all the preservatives, colors, oils, salt, sugar, or anything that might make me, you know, depressed! Only happiness fuel for every cell here ladies and gentlemen!

spring rolls

Vietnamese Soft Rolls + Peanut Sauce

Adapted from the Organic Garden Cafe

Spring Rolls:

  • Rice wrappers stuffed with:
  • Purple cabbage
  • Zucchini
  • Red bell pepper
  • Sweet potato
  • Kale
  • Scallion
  • Cilantro
  • Avocado
  • Brown rice

Peanut Sauce:

  • 3/4 cup creamy peanut butter (1 ingredient only: PEANUTS)
  •  juice of 1.5-2 limes
  • large marble to golf ball chunk of fresh peeled ginger
  • 1 garlic clove
  • 8 oz pitted moist dates
  • 2/3 cup simmering hot water
  • dash of chili flakes

Blend in high speed blender or food processor until smooth

Peanut Butter Cookie Dough Balls | Vegan, Gluten Free, Uncooked, Naughty

Remember tollhouse chocolate chip cookies??? That feeling like dag, I just want to eat the raw douughh omgg.. Just wait till you try this cookie dough replica with peanut butter. Yup. It’s crack. You’ve been warned.  These babes. Peanut. Butter. Cookie. Dough. Musical eating is allowed (moaning). BEWARE: may trigger binge eating.

Peanut Butter Cookie Dough Balls

Adapted from the incredible Ambitious Kitchen’s Chickpea Blondies

Makes ~24 balls

  • 1 1/2 cups boiled chickpeas (or canned, rinsed and drained)
  • 1/2 cup peanut butter- the kind that only has 1 ingredient: peanuts
  • 1/4 cup pure maple syrup (try using 1/3 cup of moist pitted dates instead!)
  • 1 1/4 tsp maca powder (or vanilla extract, I don’t have vanilla and maca is like vanilla cupcakes)
  • squeeze some juice from 1/4 of a lime
  • 1 tsp grated fresh ginger (ground powder would probably work too)
  • 1/3 cup chopped walnuts (or vegan dark chocolate chips)
  • Cacao powder for dusting
  1. Put all ingredients except chopped nuts(or chocolate chips) in a food processor (S blade) or in a high speed blender like a Vitamix. Blend until smooth like cookie dough.
  2. Fold in chopped nuts with a spoon
  3. Using a tablespoon, form 24 balls and roll with your hands, set aside.
  4. Put about 1/4 cup of cacao powder in a small bowl and roll ~3-4 balls at a time in the cacao powder
  5. Store in an airtight container in the fridge and, normally I would say share with loved ones but this one you’re going to want to hide in the back and keep them all to yourself. *see no evil* Savor in good health!

20160131_095510

1 Cookie Dough Ball According to non-italics ingredients out of 24 has:
Calories 73
Carbohydrate 7 g
Protein 3 g
Total fat 4 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Saturated Fat 1 g
Fiber 2 g
Cholesterol 0 g

http://www.supertracker.usda.gov

5 Recipes To Sneak In More Nutrients

5 RECIPES TO SNEAK IN MORE NUTRIENTS

Banana ice cream with persimmon pulp in a pear cone: YUM!
caramelcone18

  1. Brownies

Ingredients:

  • 1 can black beans (drained)
  • 1 1/2 cup dates, pitted
  • 1/2 cup cacao or carob powder
  • 2 Tbs flax ground
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1 Tbs vanilla
  • 3/4 cup quick oats
  • topping: 1/3 cup vegan chocolate chips and/or chopped nuts

Steps:

  1. Grind oatmeal in a food processor until smooth
  2. Add dates, black beans, and rest of ingredients (except topping) until smooth, adding in water or non-dairy milk if necessary to create a smooth, well blended consistency..
  3. Spread batter evenly over a greased 8×8 inch brownie pan
  4. Bake at 350 degrees F for 0-35 minutes, until desired ooeyness
  5. Serve with banana ice cream
  1. Chicken Wings: (Thank You PETA!)

Ingredients

  • 1 cup water or non-dairy milk
  • 1 cup flour (any kind will work, even gluten free!)
  • 2 tsp garlic powder
  • 1 head cauliflower, chopped into pieces
  • 1 cup BBQ sauce (or buffalo or any hot sauce)

Steps

  1. Combine the water or non-dairy milk, flour, and garlic powder in a bowl and stir until well combined
  2. Coat the cauliflower pieces with the slower mixture and place on the parchment paper lined baking sheet. Bake for 18-20 minutes (until cauliflower is cooked and breading looks crispy)
  3. Let cauliflower cool about 5 minutes and then fold them in a bowl with BBQ sauce
  4. Bake another 5-8 minutes on parchment paper.
  5. Serve with vegan ranch dressing and celery sticks.
  1. Mint Chocolate Chip Ice Cream

Ingredients

  • 5 frozen bananas
  • 5 fresh kale leaves, destemmed
  • 7 fresh mint leaves
  • 1 tsp vanilla
  • ¾ cup vegan chocolate chips, chopped nuts, or whatever topping you like! (try with cocoa powder and peanut butter!)

Steps:

  1. Wait for bananas to be ripe, with brown spots, but not too mushy
  2. Peel and freeze 6 hours or over night
  3. Put greens in first so that they blend smoothly, put bananas on top and process until smooth and creamy. Takes about 5 minutes
  1. Spaghetti and Marinara (Thank You Compassionate Climber!)

Spaghetti:

  • 2-3 Zucchinis, peeled with a potato peeler or spiralized with a spiralizer

Marinara:

  • 1 tomato
  • 1 tablespoon or more of Italian Seasoning (to taste)
  • 1-2 garlic cloves
  • 1/4 red onion
  • 2-4 dates (depending on how sweet you like it)
  • 2 oz (apx 1/3 cup) sun dried tomato

Blend in a high speed blender until smooth

  1. Overnight Muesli (Thank You Chef AJ!)

Ingredients

  • ½ cup quick or rolled oats
  • ½ cup liquid: (water, non-dairy milk, orange juice)
  • 1 Tbs chia seeds
  • 2 Tbs raisins
  • 1 apple, grated or chopped
  • optional: 1tsp vanilla and cinnamon

Combine ingredients in a bowl, mix well and let sit in the fridge covered overnight.