Tag Archives: soy free

Green Bean Casserole

Final

I originally heard about this all-vegetable based green bean casserole from the amazing Detoxinista.  It’s such a clever idea–almost pure genius.

But I have to admit, when it’s holiday season, my nostalgia kicks in, and I really do just need a little more butter, Paula Deen style.

While I LOVE Detoxinista’s recipe (and really, all of hers!), I felt as if her version lacked a punch of flavor….

And when I’m feeding non-clean eating friends (or anyone really!), I don’t want them to miss out on all the flavor they can have!

So, I ventured back to the Paula Deen recipe I made years ago, and merged these two loves together to make a clean, yet flavorful side dish that will satisfy your casserole craving without the junk.

You can most certainly serve this to any type of guest, and it’s sure to please!

Inside

A note about some ingredients:

-You don’t have to peel the parsnips. Yay!

-Nutritional yeast can be found at any health food store (I buy from the bulk bins), but you can also get it at Kroger in the organic section near the flours and baking stuff.  It is a yellow flaky yeast that helps give non-dairy dishes a cheesy flavor. It sounds weird and might look weird, but it sure doesn’t taste weird!

-I use frozen green beans to make it easier–but you pick whether you buy whole or cut green beans–to your liking here!

Green Bean Casserole
 
Ingredients
Onion Topping:
  • 2 large onions, peeled and sliced
  • 1-2 coconut oil
  • salt, to taste
Green Beans:
  • 1 lb frozen green beans
  • 3 cups vegetable broth
  • 1 cup water
Filling:
  • 1.5 cups parsnips, chopped
  • 8 ounces mushrooms
  • 1 cup unsweetened almond milk
  • 3 T nutritional yeast
  • 2 T vegan butter, melted
  • 1¼ t sea salt
  • 1 t garlic powder
  • ¼ t black pepper
Instructions
  1. Preheat oven to 375 degrees.
  2. Heat the coconut oil in a large pan over medium heat.
  3. Add onions and stir. Since you are caramelizing the onions, they will cook for about 40 minutes.
  4. Continue cooking over medium or medium-low heat for about 20-25 minutes, stirring occasionally. Keep the onions spread out on the pan, as to cook evenly. Add a small amount of water to prevent sticking if necessary. Do not let the onions brown too much--reduce heat if so.
  5. After the 20-25 minutes, sprinkle a pinch of salt on the onions, reduce heat to low, and cook for 15-20 minutes longer, stirring occasionally. Watch carefully so they don't get burned. They are supposed to be caramelized, not burned.
  6. Meanwhile, put the vegetable broth and water in a large pot and bring to a boil.
  7. Add green beans, and boil for 8-10 minutes, until desired consistency. They don't get much softer in the oven, so make sure they are the way you want them for the casserole.
  8. Once the beans are finished cooking, use a slotted spoon to transfer the green beans to an 8 x 8 baking dish, leaving the leftover liquid in the pot. Set dish aside.
  9. Next, put the chopped parsnips in the leftover liquid, bring to a boil. Reduce heat to low, cover, and cook for about 8-10 minutes.
  10. Meanwhile, in a small pan, saute mushrooms over medium heat until juices have been released, about 6 minutes.
  11. Drain parsnips. Combine parsnips, ½ of the sauteed mushrooms, and all other filling ingredients in a blender and blend until smooth.
  12. Add the remaining mushrooms to the green beans and stir to combine.
  13. Pour the filling mixture over cooked green beans and stir.
  14. Put the caramelized onions on top of the mixture evenly.
  15. Bake at 375 degrees for about 30 minutes or until bubbly and heated through.

 


Smokey BBQ Broccoli Bowl

I’ve confessed my BBQ addition before.  I used to be crazy-like. BBQ sauce on everything!  Fast food was my favorite–and I usually needed 4-5 sauces to wash down my 20 piece chicken nuggets and biggie fry.

But like many other foods, BBQ sauce does have some bad stuff in it.  I bet I added on almost 500 calories to my meals JUST on BBQ sauce. You can read my post here about High Fructose Corn Syrup–and also see a recipe for a mustard-based BBQ sauce.

It never occurred to me that BBQ sauce could go on veggies until I read it as a suggestion in  one of my favorite cookbooks.

So, I took that concept, and made a very filling meal with a unique flavor…and those caramelized onions….oh my!!!

Here’s this recipe…I hope you enjoy 🙂

Smokey BBQ Broccoli Bowl
 
Ingredients
Broccoli Bowl:
  • 1.5 cups brown rice, uncooked
  • 2 large onions, sliced
  • 2 T coconut oil
  • pinch of salt
  • 2 10 oz packages frozen broccoli (or you could roast fresh broccoli)
  • 1 t sesame seeds
BBQ Sauce:
  • 1 6 ounce can tomato paste
  • ¼ cup plus 1 T water
  • ¼ cup maple syrup
  • 2 T blackstrap molasses
  • 2 T Apple cider vinegar
  • 2 T stone ground mustard
  • 2 garlic cloves
  • ½ t chili powder
  • ½ t ground ginger
  • ½ t smoked paprika
  • ½ t liquid smoke
  • ¾ t sea salt
  • ¼ t black pepper
  • ⅛ t cayenne pepper
Instructions
  1. Put rice and 3 cups of water in a medium pan over high heat.
  2. Bring to a boil, reduce heat to low, and cover. Set timer for 40 minutes.
  3. Meanwhile, make the caramelized onions.
  4. Heat the coconut oil in a large skillet over medium heat.
  5. Add the onions and stir frequently so the onions don't burn. Make sure the onions are very spread out so they cook evenly.
  6. Let the onions cook over medium heat for 15-20 minutes. You do not want the onions to burn so stir frequently, and reduce heat if necessary.
  7. After 15-20 minutes, sprinkle generously with sea salt, reduce heat to low, and cook for about 15-20 minutes more. (This is a process, but well worth it in the end).
  8. Meanwhile, steam broccoli according to package directions, and set aside.
  9. Put all BBQ sauce ingredients in a blender and blend until smooth.
  10. Heat in a small pan until heated through.
  11. To make the plate, put rice, then broccoli, then caramelized onions, then BBQ sauce, then top with sesame seeds.
  12. Enjoy!

 

 

 


Vegetable Pot Pie

This time of year, comfort food is like a hot towel straight out of the dryer after coming in from the cold. It exemplifies its title; it’s truly comfort.

For me, pot pie is the ultimate, and for a long time, I figured we just had to do without.  Our youngest son Beckham is dairy free, soy free, gluten free, egg free, and peanut free (I promise it’s as overwhelming as it sounds), so pot pies seemed like something we had to avoid.

But when I’m determined to do something, I always figure it out. I knew that if vegans could make “cheese” from cashews, then I could figure out how to make my baby a pot pie.

And from that determination, this creation was born.  It’s stellar. It’s shareable. It’s loveable. It’s perfect for this fall weather.

Side view

I hope you enjoy this fall favorite (without all the junk!)

Vegetable Pot Pie
 
Ingredients
Roux:
  • 1 Tablespoon vegan butter
  • 3 Tablespoons all-purpose gluten free flour blend (or regular whole wheat flour if not gluten free)
  • 1¼ cups unsweetened almond milk
Filling:
  • spoonful of vegan butter
  • ½ onion, peeled and diced
  • 2 garlic cloves, peeled and chopped
  • 2 cups frozen mixed vegetables (corn, peas, carrots, beans)
  • 1 russet potato, washed and diced
  • ½ Tablespoon fresh rosemary, chopped
  • 2 teaspoons dried thyme
  • 2 teaspoons dried oregano
  • 1 teaspoon salt
  • 2 cups vegetable broth
Topping:
Instructions
  1. Preheat oven to 425 degrees.
  2. In a small pan, heat spoonful of butter on medium heat.
  3. Add onion and garlic, and sauté until tender, about five minutes.
  4. Meanwhile, make the roux. In a large pot, heat butter over medium heat.
  5. Once melted, add the flour and whisk until butter is absorbed and mixture is crumbly.
  6. Slowly add in half of the almond milk and whisk until most of the clumps are gone.
  7. Add in the rest of the milk, bringing the mixture to a slow boil. The mixture should thicken.
  8. Reduce heat back to medium and add in the vegetable stock, stirring to combine.
  9. Add in the onion-garlic mixture, potato, frozen veggies, and spices.
  10. Stir to combine.
  11. Cook for 15-20 minutes, stirring occasionally.
  12. Meanwhile, make the biscuit recipe, but you don't have to roll out the dough to make biscuits. Set bowl aside.
  13. Once filling mixture is cooked well, pour into an 8 x 8 pan.
  14. Using a spoon, plop dough mixture on top of filling.
  15. Bake for 20-30 minutes.
  16. Brush melted [vegan] butter on top of biscuits.
  17. Serve with a salad.

 


Gluten Free Buttermilk Biscuits

2

I know that everybody doesn’t need a gluten free and dairy free biscuit.  But if you’re like me, and you yourself are gluten free by choice or for medical necessity or your household is battling a food related disease or allergy, you know how precious a recipe like this can be.

It has honestly taken me some time to figure this one out to get the recipe just the way we like them.  Now, this is like GOLD in the form of some gluten free flours and vegan butter.

If you are not gluten free, then these biscuits will (of course still taste awesome) lack a certain “fluff” that you are used to.  It’s actually why wheat is so great for baking–the gluten is what helps it have that sponge-y texture. I’m pretty used to the texture of gluten free goods now, but if you’re not, you’ll see these have more of a dense or scone-like texture.

These biscuits are safe for our sweet Beckham who is soy free, dairy free, gluten free, egg free, and peanut free.  He is lucky to have almond milk on the menu–but if you’re baking these for someone who can’t, feel free to sub whatever kind of milk necessary (rice, hemp, etc).  If you aren’t dairy free, regular buttermilk will work for the almond milk/apple cider vinegar mixture.

Alright, roll your sleeves up, throw your apron on, and get baking 🙂  There’s so many amazing reasons in life to eat a plate full of biscuits!

Before making the biscuits, you’ll need to make this Biscuit Mix.  Store it in an airtight container in the fridge for a few weeks.  Don’t worry, I’ll be uploading a Cinnamon Drop Biscuit and Vegetable Pot Pie recipe soon that will help make this mix disappear!

Biscuit Mix
 
Ingredients
  • 2 cups brown rice flour
  • 2 cups sorghum flour
  • 1 cup arrowroot starch (or organic cornstarch)
  • 1 cup potato starch (or tapioca starch) STARCH, not flour
  • 4 teaspoons xanthan gum
  • 5 teaspoons baking powder
  • 2 teaspoons baking soda
  • 1½ teaspoons sea salt
Instructions
  1. Combine all ingredients in a large bowl.
  2. Stir until well combined.
  3. Store in air tight container in the fridge for up to 2 weeks.

 

To make the biscuits:

Buttermilk Biscuits--Gluten Free & Dairy Free
 
Ingredients
  • 2 cups gluten free biscuit mix (recipe above)
  • 3 Tablespoons coconut oil, frozen for 10 minutes
  • 2 Tablespoons vegan butter, melted
  • 1 cup almond milk + 1 T apple cider vinegar (makes buttermilk)
Instructions
  1. Preheat oven to 425 degrees & grease a large baking sheet. (I use coconut oil)
  2. Put the coconut oil in a freezer safe dish or on parchment paper and set in freezer for about 10 minutes. You want it to be hard, but not rock solid.
  3. Combine apple cider vinegar and almond milk in a small bowl and set aside to curdle.
  4. Put biscuit mix in a large bowl & add in frozen coconut oil.
  5. With a biscuit cutter, cut in the coconut oil until it is the size of peas.
  6. Add the melted butter & buttermilk mixture, and stir until just combined.
  7. Lightly flour a surface and your hands. (or use parchment paper)
  8. Put biscuit mixture on the floured surface, and using hands, form into a large rectangle. The biscuits don't rise much during the baking process, so make sure the rectangle has a little height on it.
  9. Using a mason jar lid or biscuit cutter, cut out 12 biscuits, reshaping or re-flouring the dough if necessary.
  10. Place each biscuit on the baking sheet and bake for 12-15 minutes until done.
  11. Take out of oven & brush vegan butter on the top for an extra buttery flavor!

 

 


Mango & Black Bean Salsa

Allergen Information: Free of the top 8 allergens

There’s just something about that sweet and savory combination that satisfies our taste buds.  It’s probably why I used to follow my Wendy’s Fry with a Frosty.  (Ok, ok, stop drooling.  If you need a Frosty fix, try something like our Chocolate Milkshake).

This Mango & Black Bean Salsa is light & fresh and can be served as a topping for burritos, tacos, or salads OR would make a fabulous dip on its own as an appetizer.

You’ll love it because it uses simple, inexpensive ingredients, and doesn’t have to be cooked 🙂

I can picture this beautifully at a summer picnic or potluck!

A note about cilantro:  I really don’t like a ton of cilantro on anything.  I don’t LOVE the taste, but I like it.  So in my recipes, I tend to do just a little sprinkle.  BUT if you love the taste, you can always up it.  For this recipe, I only used 1 Tablespoon chopped, but feel free to add as much as you like, up to about 1/4 cup or so!

Mango & Black Bean Salsa
Prep time: 
Total time: 
Serves: 6
 
Ingredients
  • 1 ripe mango, peeled & chopped into small bite sized pieces
  • 1 can black beans, drained & rinsed
  • 1 cup organic corn
  • 1 jalapeno, seeded & finely chopped
  • 1-2 T fresh cilantro, chopped
  • 2 T fresh lime juice
  • ¼ t garlic powder
  • sea salt to taste
Instructions
  1. Combine all ingredients in medium bowl and stir well.
  2. Season with desired amount of salt.
  3. Serve cold with chips or as a topping to tacos or salad!