Tag Archives: gluten free

Chocolate Pecan Ginger Spiced Ice Cream

choc ice cream

Fully RAW, dairy free, sugar free, gluten free, super simple rich chocolatey ice cream with only 5 easy ingredients! Yes, you can give into those “chocolate” cravings any time you want with this super healthy recipe. Getting the kids involved in making this can be a great way for you to show them that they don’t need icky dairy or sugar to enjoy eating ice cream. Its also a fun flavor to cool off with as an after dinner dessert for the whole family! ๐Ÿ˜€

Ingredients

  • 5 Bananas, frozen into 1/2 inch chunks
  • 1/2 cup Pecan halves
  • 2 heaping tablespoons Carob powder (or cacao if you prefer)
  • 2 teaspoons Ginger powder
  • few splashes of unsweetened Almond milk

Blend all the ingredients into a high powered blender for about 2 minutes until thick and smooth. Only use a few spills of the almond milk just to get the ingredients moving. Too much can end up making your ice cream runny. For a chunkier pecan texture, fold in a handful of chopped pecans after blending. If you decide to use cacao, it may not come out as sweet so make sure your bananas are extra ripe before freezing or you can add in a little stevia. That’s one of the reasons I prefer carob over cacao, it has its own natural sweetness. Makes about 4-5 half cup servings. Enjoy!

chocolate ice cream
by Lupita Ronquillo, holistic nutrition writer

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Zucchini Noodles with Creamy Lime Dressing

raw noodles done

I finally made my own fully raw zucchini noodles but instead of the usual tomato pasta sauce, I smothered them in a tangy lime avocado dressing! Ordinary pasta dinners can add so much extra calories, a whopping 400 for just a 2 cup serving but zucchini noodles only have 60 calories for the same amount, plus their gluten free! You won’t feel bogged down after eating them either because raw noodles digest much faster so you can enjoy that second serving with no guilt. Raw noodles will fill you up because their loaded with fiber and provide you with more disease fighting nutrients than cooked processed pasta. Another little bonus is your saving water because there’s nothing to boil, drain, and throw out. ๐Ÿ˜‰

Ingredients

  • 2 large organic zucchinis
  • 3/4 cup chopped grape tomatoes
  • 1/2 small avocado
  • 1/3 cup chopped red onions
  • 1/4 cup minced cilantro
  • 2 tbsp raw sprouted pumpkin seeds
  • 2 tbsp lime juice
  • 2 tbsp nutritional yeast
  • dash of Italian seasoning
  • dash of Himalayan pink salt

Instructions

  1. Spiralize the zucchinis into a bowl. In this step, you may want to cut your noodles while spiralizing to the desired length to prevent making them too long.
  2. In a small bowl, smash and mix the avocado with the lime juice until creamy.
  3. Next, add in all the remaining ingredients with the noodles along with the avocado dressing.
  4. Gently stir all ingredients until they are fully coated with the dressing.
  5. Your done! This is actually faster than making regular pasta because at the same time, my husband was making spaghetti and I finished before he did! ๐Ÿ˜‰ Makes about 4 servings.

raw noodlesadding in raw

To make the raw noodles I used a Veggetti, which I bought for $15.00 at Target. The website says you can’t buy it at stores but I’ve seen the Veggetti at both Walmart and Target. It has metal handles to keep your hands safe and a cap that allows you to twist and hold the last inch of your vegetables while turning.

avocado dressingraw in a bowl

If kids can enjoy eating raw noodles, then you know their good! Kids can be the most pickiest of eaters, my son included, but he loved them. Hope you try and enjoy this recipe soon!

by Lupita Ronquillo, holistic nutrition writer

raw for kids

Rainbow Vegan Tuna Salad

final

I used to be a pescatarian before changing to vegan. In case your wondering, a pescatarian is someone who doesn’t eat meat except for fish. My favorites used to be barramundi, tilapia, salmon, and tuna. Its been a long time but frankly I don’t miss it, especially with so many disastrous oil spills we keep hearing about on the news and especially after Fukushima.

Considering all the horrifying contamination events to our oceans just in the past 5 years, I’ll probably never want to eat fish ever again. Everything fish eat, we eat, and the bigger they grow, the bigger the contamination we are exposed to. Shunichi Tanaka, the head of Japanโ€™s Nuclear Regulation Authority said radioactive water has been leaking into the Pacific Ocean since the March 2011 earthquake. The disaster has been reported as “the largest single contribution of radionuclides to the marine environment ever observed.” Today over 4 years later, TEPCO has still yet to gain control.

What is the FDA doing to screen for radiation? As of March 10th 2014, the FDA included about 225 seafood samples to monitor for Fukushima contamination and stated Cesium levels were well below the established “standards.” Basically, they concluded there were no public health concerns but do we really want to gamble our health based on random samples?? Probably the biggest question to ask ourselves is can we really trust the FDA and their findings, especially when other sources have reported otherwise. An article from 2 years ago reported that every Bluefin tuna tested off the coast of California was contaminated with Fukushima radiation. Every single one! So no, I don’t trust the FDA.

Ok, enough bad news and on to some good food news. I’m not one to brag but I have to admit, this “tuna” recipe came out great! These ingredients really pulled through and created that perfect plant based tuna flavor I was hoping for. It even smelled like tuna salad! It does contain quite a few ingredients but when your trying to imitate something such as meat or fish, you’ve got to experiment with what you’ve in the kitchen to get the flavors you want. The good part is the ingredients are pretty basic and easy to find, most of them found in every food pantry. ๐Ÿ˜‰

Ingredients

  • 1-15 ounce can organic chickpeas
  • 1/2 cup minced celery
  • 1/2 cup chopped grape tomatoes
  • 1/3 cup chopped black olives
  • 1/3 cup chopped cucumber, peeled
  • 1/4 cup minced red onion
  • 1/4 cup minced cilantro
  • 3 tablespoons dill relish
  • 2 tablespoons Vegenaise
  • 2 tablespoons sprouted pumpkin seeds
  • 1 1/2 tbsp mustard
  • 1 tablespoon nutritional yeast
  • 1 lime, juiced
  • 3 dashes of dill

ingredients

Instructions

  1. Drain the chickpeas and empty into a large mixing bowl.
  2. Add in the mustard, Vegenaise, lime juice, and dill.
  3. Smash the beans with a bean masher until all the chickpeas are broken. You can also just use a food processor and pulse the chickpeas a few times before adding them into your bowl.
  4. Add the remaining ingredients and mix until everything is blended.
  5. Your done!

smashingvegan tunaall aboard

You can enjoy this “tuna” mix with a green salad, on whole grain crackers, in a tuna sandwich, or even some “tuna” tacos using organic corn tortillas. If you prefer the mix to be creamier for sandwiches or crackers, simply add a little more Veganaise or avocado to smash in with the chickpeas and finely chop all of the ingredients before mixing them in. As for me, I prefer a chunkier texture but either way I hope you enjoy it as much as we did! ๐Ÿ™‚

by Lupita Ronquillo, holistic nutrition writer

Cover Tuna

Spicy Balsamic Kale Feta Salad

finish cover

This salad has got it all! Its got the crunch, the spice, the tang, the nutrition, and all the flavors a salad could have, including raw kale! Yes, you read that right but don’t worry if you’ve never eaten raw kale before. If your the type that will only drink it in juices or smoothies, believe me its delicious! There’s a technique to make it “palatable” while keeping it raw that I’ll explain it in this recipe, so you don’t have to worry about any bitterness whatsoever. The “feta style” comes from using Daiya’s block style jalapeno cheese. It really gives it that Greek cheese tang and boldness without being too salty. Who knew eating dark leafy greens could actually be delicious! Here is what you’ll need…

Ingredients

  • 5 large dinosaur kale leaves, stemmed (about 2 cups worth)
  • 3 cups mixed baby greens, swiss chard, kale, spinach
  • 1 1/2 cups grape tomatoes, cut in quarters
  • 1 1/2 cups red cabbage, chopped
  • 1 1/2 cup baby portabella mushrooms, lightly chopped
  • 1/2 cup hot pickled jalapeno slices, cut in half
  • 1/3 block Daiya cheese, jalapeno havarti block style
  • 1/3 avocado
  • 1/3 cup fresh cilantro, minced
  • 1/4 cup sliced red onion
  • 1 small lemon, juiced
  • 1 lime, juiced
  • 3 tablespoons sprouted pumpkin seeds
  • 2 tablespoons balsamic dressing
  • 2 teaspoons italian seasoning
  • 1 teaspoon pink salt
  • 1 teaspoon garlic powder

kale stemschopped kale2

1. Start by stemming the kale and cut them in one inch square strips. The stems toward the bottom of kale leaves tend to be tough to chew so I left those out. You can save them for juicing if you don’t want them to go to waste because they do have nutrients.

softened kalemixed greens

2. Next, juice your lemon and add into the chopped kale with the salt. Then with washed hands, add your 1/3 avocado and gently start kneading the kale until the avocado has completely coated it. This process with the lemon and salt help to break down kale’s bitter green intensity to a romaine-like leafy texture. Its a messy job but you’ll get younger looking hands and a delicious salad as a reward! The avocado works as the dressing for the kale and also helps to balance out the flavor. Add in the rest of the greens and set aside. This allows time for the kale to absorb the lemon and soften on its own.

chopped cabbagecilantro n cabbage

3. Chop 1 1/2 cups worth of red cabbage and place into a separate bowl. Add the juiced lime, garlic powder, sliced onions, minced cilantro, and your preferred balsamic dressing. I used a brand with no gluten, cholesterol, or sugar. If the one you have has sugar, make sure its not high fructose corn syrup and that its listed as one of last ingredients to minimize the intake. You could also just make your own. Mix everything thoroughly so that the cabbage is saturated with all the ingredients. I also like to do this apart from the greens so that all these flavors could get trapped into the crevices of the cabbage and so they don’t end up at the bottom of the bowl!

mushrooms injalapeno tomatoes ineverything in

4. Now we pile up our kale bowl with the mushrooms, tomatoes, pickled jalapenos, and pumpkin seeds. As you can see, this salad is very “meaty” with lots of different ingredients. It will keep you satisfied a lot longer than having a salad made with mostly iceberg lettuce. Its got protein from the greens, immune boosting vitamin C, tons of phytonutrients, and fat burning benefits from the jalapenos. Your also getting calcium and a dose of B12 from the cheese! I ate a big bowl with a side of roasted potatoes for dinner and was left completed satisfied for the whole night! To finish, toss in your cabbage and the jalapeno cheese and mix everything together. The mixing will gently “crumble” your cheese to give it that “feta style” and flavor. Your done! Enjoy it. Serves 4-6.

by Lupita Ronquillo, holistic nutrition writer

kale salad

Purple Fajita Quinoa Tacos

Purple tacos cover

How about adding more raw power to your dinner tonight? If you’ve never tried “raw tortillas”, well now you can! Swapping out wheat or corn tortillas for red cabbage leaves can save you lots of calories which can be very helpful when your trying to lose weight. On average, wheat tortillas contain anywhere between 100 to 150 calories each with a few grams of fat. Corn tortillas give you about 50 calories each.ย  One cabbage leaf has only about 4 calories! They also provide more vitamin C and add more disease fighting nutrients. Another bonus of using cabbage instead of tortillas is increasing your intake of raw fiber which helps to slow you down and eat less. You can fill up your “tacos” with a lot more ingredients too without breaking them through. If your trying to get more raw foods in your diet but don’t want to go fully raw, incorporating little changes like these can be the solution. So get raw inspired with theseย  purple fajita quinoa tacos!

cabbage tortillas

Just one head of cabbage can provide plenty of “tortillas” to feed your family. The deeper you peel into a cabbage, the thicker and smaller the leaves become. They are easier to peel back when your cabbage has been sitting in room temperature for a couple of hours or by soaking the cabbage in water for about an hour. When your ready to peel them off, simply stem the bottom off to break them apart.ย  The first few leaves you peel off are usually very thin and can tear easily so I suggest not using those. Keep in mind, slamming the cabbage can cause some breakage and blanching can cause the leaves to become too soft and will destroy raw nutrients.

Ingredients

  • 1 large red cabbage
  • 3 cups cooked beans, smashed
  • 2 cups cooked quinoa
  • 1 large bell pepper, any color, cut in 2 inch strips
  • 1/2 medium white onion, cut in 2 inch strips
  • 1 large zucchini, cut in 2 inch strips
  • 1 medium avocado
  • 1 cup grape tomatoes, chopped in quarters
  • 3 stalks green onion, minced
  • 1/3 cup cilantro, minced
  • 1/4 cup red onion, minced
  • 1 lime, juiced
  • 1 tablespoon garlic, minced
  • 1 tablespoon Bragg’s liquid aminos
  • 1 teaspoon onion powder
  • Himalayan pink salt

fajitafajita seasoning

For the fajita filling, cut zucchini, bell peppers, and onions longwise about 2 inches in length. Spray a pan with olive oil and stir fry ingredients for about 5 minutes until they are softened. Add in the garlic, onion powder, liquid aminos, and 1/2 of the lime juice to simmer for another 2 minutes. Remove from heat and cover.

beans fillingquinoa

We used homemade pinto beans for this recipe. Pinto beans were smashed so they could be spread into the cabbage leaves. You can season your beans to your preference but we spiced up ours with only garlic powder and pink salt to keep it simple. The quinoa was only seasoned with garlic and salt too. Feel free to use any spices you prefer. You can even go with using beans and brown rice instead ofย  quinoa if that’s what you have.

tomato onions

For the tomato topping, toss together chopped tomatoes, green onions, minced red onion, cilantro, and the remaining lime juice with a dash of salt. Mix and set aside. Keep it raw and go with sliced avocados instead of sour cream! They add creaminess without the dirty dairy and a dose of healthy fats to keep you satisfied. They give your tacos a nice contrasting texture to go along with the crunch of the cabbage. If you prefer, you can make a spicy guacamole instead with the avocado by mashing it with lime juice, minced jalapeno and salt to go with your fajitas.

beans quinoapurple2

To make your purple fajitas, simply layer ingredients starting with the beans and quinoa from the bottom up. If your keeping it grain free, skip the quinoa. Next add in the fajitas, then a spoonful of the tomato topping, some slices of avocado, and a squeeze of lime juice on top. Enjoy! ๐Ÿ˜€

by Lupita Ronquillo, holistic nutrition writer

finished fajita