Holistic Nutritionist sharing women's health tips, vegan recipes, and online nutrition services.

Tag: gluten free

Sesame Baked Maple Miso Tofu

Sesame Baked Maple Miso Tofu

Asian cuisine is my absolute favourite international food, and this Sesame Baked Maple Miso tofu embodies delicious Asian flavours. This is the perfect accompaniment to any stir fry or grain bowl, and it’s also great as a side. The sweetness from the maple, tang from […]

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Carrot Cake Bites

Carrot Cake Bites

These Carrot Cake Bites are great for dessert, but healthy enough to be a snack too. They’re a great make-ahead recipe and they store well in the fridge. Simple whole food ingredients and the perfect balance of spices will have you enjoying the flavours of […]

Coconut Rawnola

Coconut Rawnola

Rawnola is a raw version of granola that has very simple ingredients and can me made in a food processor in under 5 minutes. It is very versatile and can be added to smoothie bowls, eaten with milk and fruit, topped onto desserts, and more! My recipe includes buckwheat groats. This is not always a common staple food, so you can leave it out if you don’t have access to this ingredients. You will need to add additional oats to compensate. I love the buckwheat for extra crunch and nutrition!

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Makes: Around 3 Cups

Ingredients:

  • 1 cup dates
  • 3/4 cups rolled oats
  • 1/2 cup buckwheat groats
  • 1 tsp cinnamon
  • 1/2 tsp vanilla extract
  • 1/4 cups shredded coconut, unsweetened and unsulphured

 

Directions:

  1. In a food processor, pulse all of the ingredients except for the coconut for about 2 minutes until everything is broken down. There will be a lot of whole buckwheat pieces which is completely fine.
  2. Add the shredded coconut and pulse a few more times to combine. Store in an airtight container in your pantry.

 

For personal meal plans or nutrition advice from a Registered Holistic Nutritionist, you can contact me at kathyrhn@gmail.com

 

Creamy Curry Sauce

Creamy Curry Sauce

I love this Creamy Curry Sauce! I think of it more as a curry mayo, as I like to spread it on sandwiches, burgers, etc…  You can also use it as a sauce for bowls or use it as a dip! It only takes 5 […]

Chocolate Mousse (Vegan + Gluten Free)

Chocolate Mousse (Vegan + Gluten Free)

This Chocolate Mousse is the REAL DEAL. Once again aquafaba works it’s magic and creates a chocolate mousse with real bubbles! Enjoy this easy to make recipe! Makes 2 large or 4 small servings Ingredients: 1 cup dark chocolate (minimum 70% cocoa) 3/4 cup aquafaba […]

Roasted Red Pepper Pasta (Vegan + Oil Free + Gluten Free)

Roasted Red Pepper Pasta (Vegan + Oil Free + Gluten Free)

This Roasted Red Pepper Pasta is the perfect dish to whip up for your valentine. Or make it on your average Tuesday night, it’s simple and quick, and easy!

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Makes: 4 Servings

Ready In 35 Minutes

Ingredients:

  • 5 red bell peppers, cut in half, cored, and de-seeded
  • 1 454g package of brown rice spaghetti (or your favourite spaghetti)
  • 1 medium yellow onion, diced into small chunks
  • 4 medium garlic cloves, minced
  • 2 cups mushrooms, diced into medium sized pieces
  • 3 medium tomatoes, diced into small chunks
  • 150ml can tomato paste
  • 1 1/2 tsp Italian seasoning
  • 1 tsp salt, or to taste
  • 1/2 tsp pepper, or to taste
  • 1/2 cup packed fresh basil, roughly chopped
  • additional basil for garnish
  • 5 minute vegan parmesan for garnish, or store bought vegan parmesan (this is optional but really adds to the dish)

Directions:

  1. Preheat the oven to 450 degrees F and line a baking tray with parchment or aluminum foil.
  2. Cut the bell peppers in half and remove the seeds and core. Place the peppers with the skin facing upwards on the baking tray. Bake for 25 minutes. You want the skin to get charred, but watch so that it doesn’t over-burn. The skin will start to peel away from the peppers and there will be a lot of black char marks. This is what you want! Your kitchen will also be filled with the glorious smell of roasted red peppers.
  3. While the peppers are roasting, fill a large pot with water for your pasta and bring it to a boil. Add the pasta and cook according to package directions. When the pasta is finished, drain the noodles and rinse them under cold water. Set aside.
  4. In a large pan (I actually like to use a jumbo wok because I’m messy), heat the onion and garlic with about a half cup of water. If you don’t care for oil free recipes, you can use coconut oil, olive oil, etc…). Sautee the onions and garlic for about 5 minutes.
  5. Add the mushrooms and tomatoes and sautee for 10 minutes on low heat. You may need to add another 1/2 cup of water if it evaporates. Add the tomato paste and the seasonings and cook for another 5-10 minutes.
  6. When the peppers are done cooking, pulse them just a few times in a blender until it breaks down into a chunky paste. Add them to your sauce.
  7. Add the fresh basil and pasta noodles and toss everything to combine.
  8. Plate the pasta and serve with additional basil and vegan parmesan if desired. Enjoy!

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For personal meal plans or nutrition advice from a Registered Holistic Nutritionist, you can contact me at kathyrhn@gmail.com

Chia Pudding Parfait

Chia Pudding Parfait

This Chia Parfait is a healthy alternative to traditional parfaits filled with dairy, sugar, and gluten! Ingredients: 1 14oz can full fat coconut milk 1 tbsp maple syrup 1/2 tsp vanilla extract 1/3 cup chia seeds Serve with granola, fresh berries, etc…   Directions: In […]

Easy Granola (Gluten Free + Vegan)

Easy Granola (Gluten Free + Vegan)

This is a basic, super quick granola recipe. You can add any flavours you like to make it your own! Ingredients: 2 cups rolled oats (certified gluten free if needed) 1 1/2 cups mixed nuts/seeds, roughly chopped into small pieces (I used hazelnuts, walnuts, almonds, […]

Ginger Green Detox Smoothie

Ginger Green Detox Smoothie

Makes: 1 Serving

Ingredients:

  • 1 cup frozen mango
  • 1 medium banana
  • 1/2 cup packed spinach
  • 2 medjool dates
  • 1 tsp fresh grated ginger
  • 1 tsp chia seeds
  • 3/4 cup water

 

Directions:

  1. Blend all of the ingredients in a blender until smooth. If you use frozen banana, you may need to add a little bit more water to get the blender going.
  2. Serve and enjoy!

 

For personal meal plans or nutrition advice from a Registered Holistic Nutritionist, you can contact me at kathyrhn@gmail.com

Almond Butter Chocolate Chip Cookies (GF+VEGAN)

Almond Butter Chocolate Chip Cookies (GF+VEGAN)

These chocolate chip cookies are so chewy, soft, and delicious! They’re also gluten free and vegan (but nobody will every know!). Aquafaba (the water from a can of chickpeas) acts as an egg replacer to make these light and fluffy. You can substitute peanut butter for […]

Ice Cream Cookie Sandwiches

Ice Cream Cookie Sandwiches

My Double Chocolate Chip Cookies with vanilla ice cream taste like a treat from childhood! The perfect treat for a hot summer day or a family BBQ.   Ingredients: 2/3 cup cacao powder 1 cup coconut sugar 1 tsp baking soda 1 cup all natural […]

Double Chocolate Chip Cookies (GF, Vegan)

Double Chocolate Chip Cookies (GF, Vegan)

These double chocolate chip cookies are soft and crispy, and completely flourless thanks to the magic ingredient aquafaba. Aquafaba is the water from a can of chickpeas, or the liquid from cooking raw chickpeas. This recipe has 8 simple ingredients and only takes 20 minutes to make. A super simple, quick, and healthier dessert that’ll please all!

Makes: 22 large cookies

Ingredients:

  • 2/3 cup cacao powder
  • 1 cup coconut sugar
  • 1 tsp baking soda
  • pinch of himalayan salt
  • 1 cup all natural unsalted almond butter
  • 1/2 cup aquafaba (chickpea water)
  •  1 tsp vanilla extract
  • 1/2 cup vegan mini chocolate chips (if you use large chocolate chips you’ll want about 3/4 cup or more)

 

Directions:

  1. Preheat oven to 350 degrees F.
  2. In a large bowl, whisk together the cacao, coconut sugar, baking soda, and salt. I recommend sifting all of these ingredients beforehand as coconut sugar often has many large clumps. Set aside.
  3. In a medium bowl, whisk together almond butter, aquafaba, and vanilla until combined.
  4. Add the wet ingredients to the dry ingredients and fully combine until the mixture is a nice doughy texture. Stir in the chocolate chips.
  5. Line 2 baking sheets with parchment paper. Scoop the dough into balls (about 2 tbsp per ball) and place on baking sheet a few inches apart from each other. This mixture will spread very nicely so only allow up to 12 cookies per baking sheet and spread them apart nicely.
  6. Bake for 10-11 minutes. In the oven the cookies will rise well, but once removed they will fall into nice thin and crispy, yet soft cookies. Remove from the oven and allow to cool on the baking tray for 10 minutes. Delicately transfer to a wire rack to for further cooling. Once cooled, serve and enjoy!

 

This recipe was adapted from Best Gluten Free Vegan Double Chocolate Chip Cookies from zenanzataar.com. I removed some of the sugar and reduced the amount of chocolate chips and vanilla extract as well. Thank you so much for the inspiration, your cookies are fabulous!

 

For personal meal plans or nutrition advice from a Registered Holistic Nutritionist, you can contact me at kathyrhn@gmail.com

Spiced Orange Date Squares

Spiced Orange Date Squares

A twist on the classic date square, this treat is perfect for the holidays and is super quick and easy to make. Ingredients: Date Layer 3/4 cups water 2 cups pitted dates 1/2 tsp vanilla extract 1/4 cup orange juice Oat Layer 1 1/3 cup oat […]

Egg Free Coconut Macaroons

Egg Free Coconut Macaroons

Ingredients: 3/4 cup almond meal/flour 1 cup unsweetened shredded coconut 5 tbsp maple syrup 1 tsp vanilla extract Directions: Preheat oven to 325 degrees F. If you need to make your almond meal, add the almonds into the food processor and blend until the mixture […]