Author: Chef Kim

Lemon protein balls

Cool Lemon Protein Balls

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Need a snack or quick fix that’s high in phytonutrients and good for you? Here you go! These cool lemon protein balls have everything you need for a clean snack packed with whole food nutrition.

These snack balls are made with nuts or seeds, dates, prunes or raisins, protein powder (this is the one I use) nut/seed butter, cinnamon, lemon zest and juice. Pretty simple, you just need a food processor to make it really easy. If you don’t have one, it takes a little more muscle, but it’s doable.

Give them a try and let me know what you think.

Print Recipe

Cool Lemon Protein Balls

A whole food snack that's makes for the perfect bite.
Prep Time20 minutes
Course: Snack
Keyword: gluten free,, nut free option, protein, vegan
Servings: 14 balls
Author: Chef Kim

Equipment

Ingredients

  • 1 cup dates, prunes, or raisins
  • 1 cup nuts or seeds (brazil, walnuts, cashews, pumpkin, sunflower, hemp)
  • 1 scoop plant based vanilla protein
  • 1 Tbsp nut/seed butter (almond, cashew, sunflower)
  • ½ tsp cinnamon
  • ¼ tsp salt
  • 1 Tbsp lemon zest
  • 1 Tbsp lemon juice

Instructions

  • Place the dates, prunes or raisins in the food processor and add your choice of nuts/seeds. Process by pulsing until finely ground.
  • Add remaining ingredients except the lemon juice and mix until combined.
  • Add the lemon juice only if needed to make the mixture softer and stickier so that it forms a dough.
  • Shape dough into balls, about 2 tablespoons, and place in the freezer. Taste great and cools you off when eaten right out of the freezer. Keep refrigerated or frozen to extends the shelf life.

If you do not have a food processor:

  • Lay the dates, prunes or raisins on a baking sheet and place in a warm oven, about 300 degrees, for about five minutes. This will soften them.
  • Transfer them to a bowl and using a wooden spoon, mash them into a paste. This will take a little muscle. Once you have a paste, chop the nut or seeds you choose to use very fine and stir those into the paste.
  • Stir in the remaining ingredients, mixing well to evenly combine the ingredients.
  • Form into ball and refrigerat or freeze.

 

Mediterranean salad

Mediterranean Salad

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This Mediterranean salad is very filling, especially if you add the chickpeas or make it alongside Walnut Falafels. I think the lemon and garlic dressing ties it all together.

This is a play on a bulgur salad I used to make. Now that I am gluten-free,  I use quinoa, oat groats or brown rice to make it. Making it all veggie by using cauliflower rice is a great tasting option as well.

The dressing is also one you could easily whisk together at the beginning of the week to have on hand for green salads throughout the week.

This recipe makes enough for 5 main dishes, or is a great one to make during your weekly prep time and then portion out for the week. It holds up well and would last covered and sealed for up to 5 days. It’s a wonderful one to portion into jars for the week and then pack in extra greens on top so that you have a salad meal ready to go. Easy grab-n-go, so you’re not tempted by the drive through.

It also makes a great summer dinner for the family. I hope you enjoy it.

 

Print Recipe

Mediterranean Salad

Fresh vegetables and grain tied together with a garlic lemon dressing.
Prep Time15 minutes
Cook Time30 minutes
Course: Salad
Cuisine: Mediterranean
Keyword: chickpeas, quinoa, vegetables
Servings: 5
Author: Chef Kim

Equipment

  • mixing bowl
  • small saucepan
  • Cutting board
  • sharpened chef's knife

Ingredients

For the Salad:

  • 1 cup quinoa, oat groats, millet or rice
  • 2 ½ cups water
  • 1 bell pepper, diced
  • 1 cup cherry tomatoes, quartered
  • 1 cup zucchini, diced
  • 1 stalk of broccoli
  • 1/4 cup red onion, diced
  • 1/2 cup parsley, minced
  • 2 cans chickpeas, drained and rinsed optional

For the Dressing:

  • 1/4 cup fresh squeezed lemon juice
  • 1/4 cup olive oil
  • 2 Tbsp water or white wine vinegar
  • ½ tsp Dijon mustard
  • 2-3 garlic cloves, minced or pressed
  • 1/2 tsp salt and ground pepper

Instructions

For the dressing:

  • Whisk together dressing ingredients in a small bowl and let sit so flavors meld while making the salad.

For the salad:

  • Combine grain and water in a small saucepan and bring to a boil. Lower heat, cover and simmer according to grain directions. usually cooking quinoa for 10-15 minutes, taking off the heat and and letting it steam, covered for 5 minutes. Oat groats and rice will take longer, about 25-30 minutes, just don't cook until its mushy. You want it to be separate grains, not sticky and a little chewy.
    If using cauliflower rice, you can lightly steam it or use it raw.
  • While grain is cooking, prep the vegetables. Dice the onion, pepper and zucchini. Quarter the tomatoes. Cut the florets from the broccoli stem into small bit size pieces. Peel the remaining stem to remove the thick outer fiber and then dice the crunchy inner stem of the broccoli. Remove the leaves from the parsley stems and mince.
  • Combine vegetables and chickpeas, if using, in a mixing bowl, toss to combine.
  • When the grain is tender, drain any remaining water from the pan and add grain to the vegetables and let cool.
  • Add half the dressing and toss to completely coat the salad. Enjoy the salad at room temperature. Add more dressing before serving or pass with the salad.

Notes

I usually make this salad without the chickpeas and pile falafels on top. 
Granola bars

Molasses Granola Bars Conquer the Snack Attack

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The snack monster is real, and these molasses granola bars conquer that snack attack by supporting the body’s needs with satisfying taste and healthy nutrients.  Usually when we give in to snacking we can feel like a failure afterwards.  These bars can make you feel awesome because you’re taking care of yourself and the ones you love.

You can customize these bars to suite your needs and tastes by substituting ingredients you want to include to help you reach your health goals.  Think along the lines of different kinds of dried fruits, adding nutritional powders, whether its plant protein or super food powders, adding in spices, or using almond or cashew butter in place of the tahini or maybe try switching up the molasses and using yacon syrup, coconut nectar, brown rice syrup, or honey. There are so many varieties you could make. I hope you give them a try.

Print Recipe

Molasses Granola Bars

Crunchy or chewy, you decide. These bars are full of flavor and satisfy those snack cravings.
Prep Time20 minutes
Cook Time20 minutes
Course: Breakfast, Snack
Cuisine: American
Keyword: almonds, oats, pumpkin seeds, sunflower, walnuts
Servings: 24 bars
Author: Chef Kim

Equipment

  • large mixing bowl
  • 9X13 pan,
  • parchment paper,
  • saucepan,
  • Spatula
  • rolling pin, optional

Ingredients

Dry Ingredients

  • 2 cups chopped raw nuts walnuts, pecans, almonds or sunflower/pumpkin seeds (mixture)
  • 2 cup gluten free old fashioned oats
  • 1 ½ cup gluten free crispy rice
  • 1 cup dried fruit raisins, cherries, chopped dates or apricots or mixture
  • ½ cup flax hemp or sesame seeds
  • ½ cup kale chips crushed (optional- add a nice nutritional punch)

Wet Ingredients

  • ¾ cup molasses or maple syrup or mix both
  • 3 tablespoons coconut sugar
  • 1 tablespoons coconut oil
  • 2 tablespoons tahini sesame butter
  • 1 teaspoon vanilla extract
  • ½ teaspoon fine sea salt

For Savory bars;

  • 1/4 tsp cayenne pepper
  • 1 tsp fresh cut herb: thyme or rosemary

Instructions

  • Prepare a 9x13 baking dish by lining it with parchment paper, extending the paper over the edges. Have that close and ready.
  • In a large mixing bowl, combine the dry ingredients: nuts/seeds, oats, crispy rice, dried fruit, flax/hemp/sesame and kale chips, if using.
  • In a small saucepan, combine the wet ingredients: coconut oil, tahini, molasses/maple syrup, coconut sugar, vanilla, salt and herbs, if making savory bars.
  • Bring to a boil over medium heat, reduce heat to low and simmer for 3 minutes, while stirring constantly. It should be bubbling as you stir.
  • Being careful not to burn yourself, pour into the oat mixture and stir quickly to coat everything.
  • Transfer mixture to the prepared pan and use another sheet of parchment to cover mixture and press the mixture evenly into the pan. It is also effective to use the flat bottom of a measuring cup or rolling pin to evenly press down the mixture.
  • For chewy bars, place pan in the refrigerator to chill.
  • When completely cooled, cut and store refrigerated for two weeks. Freeze for longer life and individually wrap for a quick snack to grab on the go.
  • For crispy bars, bake at 350 degrees for 20 minutes. Cool and cut into bars.
zucchini soup

Cool Zucchini Soup

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Right now, I am harvesting zucchinis everyday and have a lot to use. This is a great recipe that uses about three decent sized zucchinis. Its fresh and cooling for those hot summer nights. And super easy to just blend together.

Zucchini is one of those foods that’s pretty mild, so don’t be afraid to use those herbs and spices to enhance the flavor. It also makes a good replacement for oil in blended dressings because it adds body without the fat. This soup is even good without the oil and avocado if you prefer to lower the fat content, but you will lose some of the creaminess and mouthfeel that fat brings to the recipe. And don’t forget that zucchini makes a great pasta substitute, just spiralize or use a peeler to make noodles and then top it with pesto or marinara.

Zucchini has a variety of beneficial nutrients including: vitamins, minerals and antioxidants. One cup has 40% of the recommended vitamin A, which supports eye health and immune system. It is also rich in fiber and water, both help with gut function and benefit the microflora which in turn benefits our immune response.

So if you have a garden or CSA with zucchini in season, give this recipe a try and let me know how you like it. Another way to make it even more delightful on hot summer days is to dice a mango and add it to each serving bowl. the mango a curry play off each other and the juicy fresh and light flavor of the mango cools and brightens each bite.

zucchini soup
Print Recipe

Cool Zucchini Soup (Raw, DF, GF, NutFree)

A delicious use of zucchini, this cooling soup is wonderful on a warm day. No need to turn on the stove.
Prep Time15 minutes
Course: Appetizer, Main Course
Keyword: creamy soup, dairy free, gluten free,, nut free, zucchini
Author: Chef Kim

Equipment

  • Vita-mix or bender

Ingredients

  • 1 ½ cup water or oat milk Or add 1/4 cup oats to water
  • 2 cups zucchini roughly chopped
  • 2 stalks of celery
  • 2 Tbsp lemon juice
  • 2 Tbsp olive oil
  • 2 tsp white miso
  • 2 cloves garlic
  • 1 tsp curry powder
  • ½ tsp sea salt
  • Dash cayenne
  • 1 avocado
  • extra olive oil for drizzle optional
  • 1 zucchini finely diced or spiralized for texture

Instructions

  • Blend all ingredients except avocado and diced zucchini until smooth. Add avocado and blend again until creamy and emulsified. If you want warm soup, a Vita-mix on high for two minutes will warm it. Or gently warm on the stove over medium low heat. Pour into bowls and top with diced zucchini and optional oil drizzle.
  • Variation: Omit curry and substitute 2 Tbs fresh dill (2 tsp. dry).

Notes

Try these as a topper to add variety and flavor: diced mango, thinly sliced radish, micro greens or sprouts.
Apple berry rhubarb crisp

Apple Berry Rhubarb Crisp for Your Health

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I love to welcome summer in with the satisfying flavors of berries and rhubarb.  This Apple berry rhubarb crisp is a quick and easy way to showcase those flavors and enjoy the seasonal harvest. But here’s a side note, when berries ripen and rhubarb matures, I will freeze what I can so I have a stash.  That way, when warm desserts and breakfast options are what I’m craving mid-winter, I have some tucked away and ready so I can enjoy and bake this fruit & berry crisp anytime.

If you grow your own strawberries and rhubarb or have a neighbor who does, this is a great recipe to use when you harvest or as a food gift.  For a special presentation, scoop into glasses and top with a dollop of banana nice cream.

Is this good for you? Absolutely! Berries are on the top of the list when it comes to phytonutrients and along with rhubarb  they posess anthocyanins which are flavonoids that act as antioxidants and show anti-cancer activity. They reduce oxidative stress and help with reducing inflammation which leads to all kinds of disease.

Apples add their own mix of nutrients into the dessert along with iron, protein and fiber found in the oats. I just love the crunch!

The sweetener in the recipe can be substituted with monk fruit or honey. For additional information about swapping sweeteners see this Post.
I do think this is an appropriate breakfast as well as dessert. You could always add a little plant yogurt to it to give it a breakfast feel.  Fruit is beneficial to health so add some to your day to reach the recommended servings, dig in!

Apple berry rhubarb crisp
Print Recipe

Apple Berry Rhubarb Crisp

This tangy sweet dessert with crispy topping is sure to please!
Prep Time15 minutes
Cook Time1 hour
Course: Breakfast, Dessert
Cuisine: American
Servings: 6
Author: Chef Kim

Equipment

  • 8X8 or 7x11 baking pan

Ingredients

Topping

  • 1 ½ cups rolled oats
  • ½ cup walnuts, chopped
  • ¼ cup coconut sugar
  • 2 tablespoons coconut oil
  • 2 tablespoons vegan butter or more coconut oil
  • 2 tablespoons gluten free flour
  • ½ teaspoon cinnamon

Filling

  • 2 large apples peeled and sliced
  • 2 stalks rhubarb sliced ¼ in thick
  • 2 cup mixed fresh or frozen berries
  • 2 tablespoons coconut sugar

Instructions

For the topping:

  • In a medium mixing bowl, combine the oats, flour, walnuts, sugar and cinnamon.
  • Melt the coconut oil and vegan butter and pour over oat mixture stirring to combine.

For the filling:

  • Preheat oven to 350 degrees. Lightly oil a 9x11 glass baking pan with a bit of coconut oil or spray.
  • Peel and slice apples and add to the pan.
  • Slice the rhubarb and add to the pan
  • Measure and add the mixed berries to the pan.
  • Sprinkle the coconut sugar over the fruit and lightly mix with a spatula.
  • cover the fruit with the oat mixture, pressing down gently to set it in place.
  • Bake for 45 minutes to 1 hour until fruit is soft and topping is crisp.
  • Serve with banana nice cream and enjoy!

Do We Need To Change the Way We Think About Food?

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Food is_______!

How do you fill in the blank? The mantra I hear everywhere is Food is Fuel! Is it just calories and energy? Do you think of it as cultural, personal, shameful, boring, always on your mind, only social, too much work or just necessary for survival?  Everyone has a different relationship with food? And understanding that relationship is necessary if you are not where you want to be and changes are needed for making that relationship a healthy one.

If food is just fuel, it doesn’t matter the quality of food we eat as long as it has the macronutrients: fat, carbs and protein. But I believe food is information or the lack thereof. If you eat whole foods, your food is full of information. However, if you eat processed foods, there is minimal information available.  The information whole foods contain is in the form of micronutrients (vitamins, minerals) and phytonutrients (flavonoids, phenolic acids, stilbenes/lignans) that do so much more than just fuel the body. The more processed the food is however, the fewer of these micronutrients are present. It’s these micronutrients that are so important and enable the body to repair, regenerate, and protect itself. Our bodies were created to protect and heal themselves. The caveat is that certain foods provide specific nutrients that are needed for the body to be able to prevent or reverse disease and protect itself.

I’m reading the book “Eat to Beat Disease”. In it, Dr. Li explains that he has tested food in the same ways drugs are tested for specific actions in the body.  Compounds in certain foods have been tested and found to help specifically with the body’s five defense systems which include: immunity, angiogenesis, the microbiome, regeneration, and DNA protection. Would knowing those foods help you make better decisions about what you choose to eat everyday? I think so. So here’s a couple that Dr. Li has studied and found affective:

  • Immunity: Black tea, Broccoli, Cherries, Arugula, Berries
  • Angiogenesis: Cranberries, Pumpkin seeds, Chia seeds, Bok Choy, Arugula
  • Microbiome: Black beans, Cabbage, Mushrooms, Kiwi, Mangos
  • Regeneration: Apricots, Blueberries, Green tea, Carrots, Kale
  • DNA Protection: Basil, Brazil nuts, Grapefruit, Peaches, Dark chocolate

Many of the foods are beneficial for multiple defenses. In the book, Dr. Li acknowledges that MDs are sorely lacking in nutritional knowledge because they never received courses in nutrition during medical school. If they did it consisted of no more than 19 hours. (Read this book and then pass it on to your family physician.) Many doctors are asked, “What can I eat to help with my condition?” and most don’t know. Many doctors are struggling with their own health because of poor food choices and therefore tell their patients to “eat whatever you want”. That’s what my mother-in-law’s oncologist told her. Worst advice for her. Since then, I have shared what I’ve learned and continue to learn about food and its impact on health. 

My whole purpose of learning about plant-based eating started as a means of prevention for me and my family after losing three family members to cancer within a two year period. Because everyone I know has a story about cancer, whether it’s family or a friend who has had that fight, I knew I needed to share what I found out about the way the body responds to food.

We have so much more power to affect our quality of life than what many people believe. Real food provides our body with the information it needs to defend itself and stay healthy or move in the direction of greater health. We were created with a body that is able to heal itself when given optimal nutrition. So then what is optimal nutrition?

If living a long and healthy life is the goal, then looking at the lifestyle and foods of people who are living long and healthy, upwards of 100 years of age, would be a good place to start. There are five groups of people who have a greater than normal number of centenarians who are healthy and having fun in their old age. These groups are called the Blue Zones and they have been compared to each other and studied to find out what it is they are doing that make such a difference from the norm. The norm being a life expectancy of 79, with multiple medications and health deficiencies including heart disease, diabetes and cancer. The Blue Zones have much reduced incidence of the preventable ‘lifestyle diseases”.

Dan Buettner discovered five places in the world ­– dubbed blue zones – where people live the longest, and are healthiest: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece, and Loma Linda, California.  He found 9 factors as the lifestyle habits leading to long, healthy life: moderate regular physical activity, life purpose, stress reduction, moderate calorie intake, a plant-based diet, moderate wine intake; engagement in spirituality or religion, engagement in family life, and engagement in social life. To evaluate how you are doing in comparison, check out this test: Live Longer, Better – Blue Zones

The nutritional component we see in the Blue Zones, also backed by clinical research, suggests our mothers were right when they said we should eat our vegetables. In fact, the more vegetables and whole plant foods consumed, the greater your health improves. If fish and meat are consumed, they are eaten as a condiment or used as flavoring in the Blue Zone communities. Very different from how the typical American meal is focused around the meat portion. If we decided to look at food as information and choose forkfuls that would support our body’s defenses and follow mom’s advice, we could change the health landscape of the country. Right now only 1 in 10 get the recommended amount of fruits and veggie servings  day.

As I get older, my health goal is being active and not dealing with chronic disease. It’s empowering to know that I have much influence over whether I age that way or not. My meals are plant based and I add a variety of concentrated whole fruit and vegetable juice powders to ramp up the micronutrient information I’m giving my cells. I think many people believe that we are subject to our genes and family dispositions to certain diseases.  I’ve seen clinical research that tells me otherwise. Look into epigenetics if you want to dive deeper. The Book, “Eat to Beat Disease” is yet another. Choose your health future, don’t wait. 

“If your goal is to extend the number of healthy years you have ahead, your food choices can tip the odds in your favor. “— Dr. William Li, Eat to Beat Disease

Truffles

Valentine Truffles for your Heart

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February is Heart Health Month during which Valentine’s Day is celebrated. Too bad Valentine’s Day does not focus on the physical health of your heart. Instead we find the opposite with the rise in blood sugar and inflammation resulting from all the chocolate and candy that is consumed. I don’t want to cancel Valentines, but rather give you a recipe for Valentine Truffles that are good for your heart. These plant based treats are sure to please. However, moderation still applies.

Valentine Truffles are made with:
  • Avocados – a good fat for the body, good source of fiber, vitamin K, C and folate
  • Raw cacao powder – rich in antioxidants and help with inflammation, a good source of iron, protein and magnesium
  • Berries – rich in antioxidants, excellent source of vitamin C, fiber and manganese

The avocado makes a lusciously smooth chocolate filling surrounded by a crispy cacao coating. To add texture stir cacao nibs or chopped nuts into the filling or sprinkle over the coating before it sets.

For another chocolate Valentine treat try these Mocha Energy Love Bites

 

Give these a try and gift your special someone a heart healthy truffle that says you care!

Truffles
Print Recipe

Valentine Truffle

A luscious cacao filling surrounded by a crispy chocolate shell.
Prep Time25 minutes
Chill time1 hour
Course: Dessert
Cuisine: American
Keyword: avocado, cacao, strawberries
Author: Chef Kim

Equipment

  • blender

Ingredients

For the filling

  • 1/2 cup strawberries or use 1/4 cfreeze dried berry powder
  • 2 avocados
  • 1/4 cup coconut cream solids from a can of full fat coconut milk
  • 1/3 cup raw cacao powder
  • 3 Tbsp maple syrup
  • 2 pinches stevia powder or a dropper (optional)
  • 1 Tbsp almond butter, cashew or tahini butter
  • 1/2 tsp coconut aminos or tamari substitute 1/4 tsp sea salt

For the coating

  • 1/3 cup maple syrup, coconut syrup or yacon syrup
  • 1/2 cup cacao powder
  • 1/4 Cup virgin coconut oil
  • 3 Tbsp cacao butter, grated or more coconut oil
  • 1/2 tsp vanilla extract
  • berry powder for garnish optional

Instructions

For the filling

  • Add berries to a blender and puree.
  • To the puree, add the avocado, coconut cream and cacao powder and blend well, stopping and scraping down sides when needed.
  • Next, add in the sweeteners, nut butter and aminos or salt. Blend well.
  • Transfer mixture to a small bowl. Line a cookie sheet with parchment paper.
  • Use a small scoop or tablespoon to portion the filling into small dollops on the parchment paper.
  • Place cookie sheet in the freezer while you make the coating.

For the coating

  • Melt the coconut oil and cacao butter in a bowl in a warm oven or over boiling water. Whisk to melt evenly.
  • Add the liquid sweetener you're using along with the cacao powder and vanilla and whisk together until its shiny and smooth.

Assembly

  • Remove filling from the freezer when its firm to the touch.
  • You can dip the filling balls in the cacao coating, and place back on the parchment paper.
  • To garnish each truffle, sprinkle with a pinch of berry powder. This is optional.
  • Or you can drizzle the cacao coating over the filling, chill them to set the coating, turn them over and drizzle again to completely cover them in chocolate.
  • Chill until ready to serve.

Notes

Freeze dried berry powder can be found online at nuts.com or you can crush the freeze dried berries found in packages in the grocery store, usually located by the raisins. 

 

This Rich Chocolate Silk Pie is Easy Peasy

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Do you crave silky chocolate richness? Sometimes I just need a bite of chocolate to satisfy. Well this rich chocolate silk pie is quick and easy to put together and full of satisfying plant protein instead of simple carbs. You will feel the difference after eating this dessert compared to one filled will butter, cream, sugar and flour.

Once you gather your ingredients, it only takes about 15 minutes to put together. Then it chills for a couple hours to set. So it’s a perfect dessert to make a head.

The crust is a combination of nuts and oats, but you could easily substitute sunflower seeds or all oats for it to be nut free, or all nut or seeds for for it to be grain free.

The filling uses melted chocolate chips, for dairy and nut allergy choose chocolate like good life, but your favorite chocolate chips/bar can be substituted. I prefer the bitter sweet or 70+% organic cocoa bars. To control the amount of sugar usually found in chocolate chips, you can use cacao powder, coconut sugar, monk fruit or maple syrup as a substitute. The bulk of the filling is avocado and organic silken tofu. Only use organic tofu, as soy is one of the largest GMO crops. And if soy is an allergen, this can be made using only avocado.

When I serve this pie, I like to add sliced bananas and coconut whip cream just before serving to keep the bananas from browning. Another idea is adding sliced strawberries on top or as a layer over the crust before adding the chocolate filling. This would make a decadent Valentine’s Day dessert! Are you ready to make it yet? You can skip the whip cream and serve with this yummy ice cream.

Let me know what you think and send me some pics if you give it a try. I hope you enjoy it.

Print Recipe

Rich Chocolate Silk Pie (plant based)

Quick and easy, rich and delicious!
Prep Time30 minutes
Course: Dessert
Cuisine: American
Author: Chef Kim

Equipment

Ingredients

Crust

  • 1 cup raw pecans sub other nuts or sunflower seeds
  • 3/4 cup Old fashioned oats
  • 2 tbsp coconut or date sugar
  • 1 1/2 tbsp coconut oil
  • 1/4 tsp sea salt
  • 1 tbsp water

Filling

  • 2 1/2 cups vegan dark chocolate chips melted
  • 1 cup avocado Fresh or frozen, thawed
  • 1 box organic silken tofu (shelf stable pack) soft or firm
  • 1 tsp vanilla
  • pinch salt
  • 1 pint strawberries (optional)
  • 2 bananas (optional)

Whip cream

  • 1 can full fat coconut milk or cream
  • 1 tsp vanilla
  • 1 tbsp Organic cane sugar or monk fruit

Instructions

For the crust

  • Combine nuts and oats and sugar in a food processor and pulse to a coarse meal texture.
  • Add the coconut oil and pulse to incorporate.
  • Add water and pulse until mixture begins to stick together.
  • Transfer to a 8-9 in pie pan and press into the bottom with a slight edge up the side of the pan.

For the filling

  • Melt the chocolate chips, by placing in a small glass baking dish in a preheated 300 degree oven or toaster oven. Or in a bowl over a pan of boiling water. *see note below to substitute.
  • wipe out any crumbs from the food processor and add the tofu and avocado. Turn on and blend until smooth.
  • Add the vanilla, salt and melted chocolate and blend again until the chocolate is evenly combined, scraping down the sides when necessary.
  • If using strawberries, wash and slice them making a layer over the crust. If using bananas, I recommend waiting until you serve to put slices on top of the pie.
  • Transfer filling to crust and smooth evenly. Chill for at least two hours.

For the whip cream

  • Chill the can of coconut milk for at least an hour.
  • Open can and scoop out the solid cream into a bowl, reserving the liquid to add to smoothies or soups.
  • To the cream add vanilla and sugar. Whisk or beat using a hand mixer.
  • Chill until ready to serve.

Notes

To use cacao powder instead of chocolate chips, add 1/2 cup cacao powder and 1/3 cup of maple syrup, coconut sugar or monk fruit/erythritol blend to the tofu avocado in the food processor. This will result in a softer filling that doesn’t firm up as much as using the chips. But it’s still delicious! Be sure to taste the filling to adjust the cacao and sweetness, if needed, before pouring it into the crust.
Squash lasagna

Winter Squash Lasagna for Everyone

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Lasagna is one of those foods not everyone can enjoy. Traditionally, it’s laden with multiple kinds of cheese and a rich meat sauce. But this vegan squash lasagna hits the spot with deliciousness that comes from creamy sweet winter squash and white sauce made from cauliflower that rivals traditional béchamel. This squash lasagna makes a beautiful winter entree or side dish. Enjoy layers of lasagna noodles (gf if desired), winter squash purée, creamed kale and cauliflower white sauce smothering each layer.

The cauliflower white sauce is versatile and can be used in multiple ways. So keep the recipe handy. Try it as Alfredo sauce over veggie pasta, poured over potatoes and baked for a mock scalloped potato dish, mixed with greens for a creamed green side, or thinned with more broth and eaten as a soup and top it with croutons.

You can definitely change up the layers, such as using spinach instead of the kale. Or add sautéed mushrooms and sage or even substituting the lasagna pasta for sliced celery root, zucchini or sweet potatoes.

This is a hearty side dish or filling as a entree if served with a green salad. It brings the fall and winter flavors together for a nourishing yet yummy meal. I think it’s comfort food.

Let me know if you give it a try.

Squash lasagna
Print Recipe

Winter Squash Lasagna

A delicious way to use squash and try a new twist on pasta
Prep Time1 hour
Cook Time35 minutes
Course: Main Course
Cuisine: American
Keyword: cauliflower, kale, lasagna, winter squash
Servings: 6
Author: Chef Kim

Ingredients

  • 1 3 lb butternut or kabocha squash
  • 1 head cauliflower 4 cups florets
  • 1 cup yellow onion cut into quarters
  • 3 cloves garlic
  • 1/2 cup water
  • 1-2 cups vegetable broth
  • 1 cup almond or oat milk
  • 1/3 cup cashews or hemp seeds
  • 2 tbsp nutritional yeast
  • 1 tbsp white miso Or substitute coconut aminos
  • 1 bunch kale
  • 1 red onion
  • 2 tsp thyme chopped
  • 2 tsp rosemary chopped
  • salt & pepper
  • 1 box lasagna noodles
  • 1/2 cup sliced almonds optional

Instructions

Prepare the Squash

  • Preheat oven to 375. Cut squash in half, remove seeds and place cut side down on a baking sheet.
  • Bake for 30-45 minutes, until knife is easily inserted through the squash. Remove from oven and let cool.
  • Scoop flesh from the squash skins and place in a bowl. Mix well the evenly mash the squash. Season with a little salt and pepper.

Prepare white sauce

  • While the squash is cooking, combine the cauliflower florets, yellow onion, garlic and water in a medium sauce pan. Cover the pan and cook over medium heat for about 15 minutes, until cauliflower is very tender.
  • Transfer pot contents to a blender and add cashews or hemp seeds, 1 cup of vegetable broth, the nutritional yeast and miso. Blend on low to combine gradually increasing speed. Stop, scrape the sides of container and add 1 cup of plant milk. Blend again until smooth.
  • You may need to add more broth to thin the sauce to reach a creamy yet pourable consistency.

Prepare noodles

  • Wile the squash is cooking, add noodles to boiling salted water and cook according to package directions. Strain and cool by separating noodles around the edge of a strainer.
    You may also use oven ready pasta noodles, no boiling required.
    If substituting sliced zucchini, celery root or sweet potatoes, slice thin and slightly overlap when making layers.

Preparing kale

  • Thinly slice the red onion and sauté in large skillet with a splash of olive oil over medium heat.
  • While onion is cooking, remove the kale leaves from the stems. Layer the leaves and roll up. Thinly cut the roll crosswise making kale shreds.
  • Add the sliced kale to the onions and cook until wilted and bright green. Stir to cook evenly.
  • When kale is softened, turn off heat and add a cup of the white sauce, stir to combine.

Assemble

  • In a 9x11 baking dish, pour 1/2 cup of white sauce in the bottom and spread evenly. Over the sauce place a layer of lasagna noodles or thinly sliced vegetables, slightly overlapping each other.
  • Over the noodles, layer a 2cups of the mashed squash. Sprinkle with ground pepper and a pinch of thyme and Rosemary. Pour a cup of white sauce evenly over the squash followed by another layer of noodles.
  • Over these noodles, add 1/2 the kale and onion mixture, spread evenly. Cover with another layer of noodles.
  • Repeat with squash sprinkled with pepper and herbs and covered with white sauce, followed by noodles, remaining kale mixture, a little sauce, final layer of noodles, covered with white sauce.
  • This can be made ahead and frozen or kept refrigerated for a day before baking.
  • Bake at 350 for 45 minutes, until a knife can easily penetrate all a layers. Sprinkle with sliced almonds, half way through baking.
  • Serve right out of the oven.
    You can also make portions for weekly lunches or dinners. Allow to cool and then cut into portions, separate into individual containers, refrigerate or freeze.

Notes

The pasta noodles can be substituted with thinly sliced zucchini, sweet potatoes, or celery root.
Any winter squash can be used in this recipe, you need about 4 cups mashed. I’m sure canned pumpkin would also be good.
 
Hot herb cider

When the weather turns chilly…Hot Herb Cider

Chef KimLeave a Comment on When the weather turns chilly…Hot Herb Cider

When the weather turns chilly, turn to this Warm Herb Cider to warm your hands and give your immune system a little boost.

This cider comes together with some common herbs. Combine unsweetened apple cider with cranberries, fresh or dried elderberries, cinnamon and herbs to make a warm toddy that boosts the immune system and tastes wonderful. It also makes a lovely holiday drink. The benefits of the added ingredients make it desirable as a preventative for the cold and flu season.

Cranberries have been shown to improve immune response, lower blood pressure and inflammation, and prevent certain types of cancer. They are a super source of antioxidants, vitamins B & C, minerals and fiber. Incorporating cranberries into your diet through drinks like this one or added to oatmeal, smoothies or combined with orange and spices to make this relish are ways to eat more of them and add these beneficial nutrients.

Elderberries have been used for hundreds of years to ease cold, flu and respiratory symptoms and improve immune response. They are high in potassium, calcium, vitamins A & C, and fiber. Elderberries should be cooked before using. In this recipe I used dried and boil them in the cider. Elderberries are not readily available, but you might be able to find them at a fall farmers market or in the dried bulk herb section in health food stores. If not here’s an amazon link for dried elderberries I’ve used.

Ceylon cinnamon has been studied and shown to help lower blood sugar, cut risk of heart disease, is high in polyphenol antioxidants, and acts as a potent anti-inflammatory.

Rosemary is a hardy herb that is a known source of antioxidants, iron, calcium and vitamin B-6. Traditionally it’s been used to alleviate muscle pain, improve memory and concentration, boost immune and circulatory function, reduce inflammation, and improve digestion and eye health. If you don’t grow your own herbs, you can usually find fresh herbs in the produce section of the grocery store.

Thyme is another hardy Mediterranean herb that has beneficial properties and has been used over the years to improve many symptoms. Thyme has strong antimicrobial properties that are effective against infectious bacteria. It has been studied and shown to be protective against certain cancers and is affective against the overgrowth of candida. It is also helpful for acne when used as a face wash or the oil added to face cream. Try infusing water or tea with added thyme sprigs.

Give this cider a try and see hoe delicious healthy can be.

If you are looking for another warm drink, I love warm Golden Milk.

Hot herb cider
Print Recipe

Hot Herb Cider

Warming, delicious immune boosting drink.
Prep Time10 minutes
Cook Time30 minutes
Course: Drinks
Keyword: apple cider, cranberries, elderberries, immune, rosemary, thyme
Servings: 6
Author: Chef Kim

Equipment

  • pot

Ingredients

  • 4 cups unsweetened apple or cherry cider
  • 2 cups water
  • 1 cup cranberries fresh or frozen
  • 1/4 cup elderberries dried or fresh (optional)
  • 2 cinnamon sticks or 1 teaspoon of ground
  • 2 sprigs rosemary fresh (1T dried)
  • 2 sprigs thyme fresh (1 tsp dried)

Instructions

  • Combine all in a pot and bring to a boil. Turn heat to low and allow to simmer for 20 minutes.
  • Strain and serve warm. Reserve the berries and herbs*.
  • Store in a glass jar for up to a week.

Notes

The leftover chilled herb cider is nice when mixed with sparkling water and served over ice as a mocktail.
* The reserved berries and herbs can be blended together and mixed with a tablespoon or two of chia seeds and allowed to set and gel into a jam or spread and used in oatmeal, thumbprint cookies or baked goods.