French Onion Soup ... Reimagined Gluten Free and Vegan

I enjoy making soups. I find there to be something satisfying and comforting about enjoying a bowl or cup of warm soup.

French Onion Soup Memories

French Onion Soup is something that I enjoy ordering in restaurants, but have shied away from ordering since I had to start following a gluten free diet. I loved the warm soup, the melting cheesy and crunchy topping, and the crunchy cheese that oozed down the side of the bowl. Just thinking about a bowl of French Onion soup makes me smile!

A while ago I found a recipe that I liked and have been able to make french onion soup at home ... deconstructed with gluten free bread and melted cheese on the side! I can, once again, enjoy one of my comfort foods.

French Onion Soup ... Re-imagined

This recipe takes the soup to a new level ... adding Beyond Meat Crumbles makes the soup more of a meal. I enjoy the soup with toasted gluten free bread or add some melted cheese.

The soup is GLUTEN FREE and VEGAN. If you use dairy free cheese and a gluten free vegan bread then the entire meal remains gluten free and vegan. Three brands of bread that are gluten free and vegan include: Food for Life, bFree, and Little Northern Bakehouse.

Ingredients:

• 3 large onions (size of a man's fist) ... use a variety or all sweet onions
• 6 cups of low sodium vegetable broth
• 1/4 cup balsamic vinegar
• 1 TBSP thyme
• 2 -4 tbsp olive oil
• salt and pepper to taste 
• OPTION: 1 Package Beyond Meat Crumbles

Instructions:

• Dice the onions into small pieces of relatively uniform size
• Add the onions, thyme, and olive oil to a soup pan on medium
• As the onion begins to caramelize, add the balsamic and continue to cook down the onions ... turn the burner down to medium low and stir from time to time ... after about an hour the liquid should have evaporated and the onions soft and caramel in color
• Add the vegetable broth and bring to a boil
• Reduce the heat and simmer for about 15 minutes
• OPTION: Add the Beyond Meat Crumbles and stir into the soup. Cook an additional 15 minutes for flavors to marry

Serve 

Enjoy a bowl or cup of soup on its own or with toasted gluten free, vegan bread with melted cheese

Roasted Banana Bread, Gluten Free and Vegan

I had some dental work done and needed to have soft foods for a while. To add variety to my diet, I continually made modifications to my quick bread recipes.

One of my favorite modifications was adding a ROASTED BANANA to the top of my banana bread. 

This created a MOIST bread that was great for breakfast ... or dessert. I paired the bread with nut butter and fruit for breakfast ... and a chocolate nut spread (homemade or store bought products by Nutella or Don't Go Nuts).

I started with my popular Valentine Banana Bread Recipe and made modifications.

MY MODIFIED RECIPE

2 cups Pamela's Baking and Pancake Mix
1/2 cup gluten free oats
2 FLAX EGGS
1 TBSP vanilla
1 1/2 cups ripe bananas (normally 2 medium)
1/2 cup dried fruits or nuts (optional)
1/4 cup coconut butter
1 banana for the top

Instructions:

• Prepare the flax eggs 
• Add the vanilla, coconut butter, and ripe bananas 
• After the wet ingredients are combined, add the dry
• Add the nuts/dried fruit/seeds if you wish
• Coat a loaf pan and add the banana on top in a decorative fashion
• Bake at 350 for 30-40 minutes (check after 30 then every 5 minutes thereafter)
• Let cool enough to cut so the bread does not crumble. 

Cover and store ... for up to a week if it will last that long!

Crunchsters Rice

I was first introduced to Crunchsters in a New Hope Blogger Box. I loved the product that I was given an opportunity to try and got hooked!

Crunchsters are great for snacking 

Crunchsters are gluten free, vegan, non-GMO, and high in protein. They are great for snacking on the go and can help fuel an active lifestyle. I love the fact they do not melt when you pack them in your pocket or bag when you go on a hike or long bike ride. Crunchsters taste good and are a satisfying snack!

 

Crunchsters can also be used as part of a side dish or a main dish.

A simple recipe I use Crunchsters in is a rice stir-in. The formula I use is 1 cup of dry rice to 2 cups of liquid. When the liquid is absorbed I add 3/4 cup of Crunchsters (your choice of flavor), stir, and enjoy!



I have converted this dish by adding 3/4 cup of beans and serving it on a bed of kale for a main dish.

The Wonders of Jool

The Wonders of Jool

There are many uses for Jool. It is great on its own as well as in recipes. Jool's natural sweetness lends it to uses for breakfast or dessert.

Jool for Breakfast

I added a layer of Jool Chocolate Date Spread to my Banana Bread Recipe to create a layer of flavor in the middle. I served the bread with a thin layer of Jool Chocolate Spread and even added a roasted banana.

Dates contain natural sugars and are high in fiber and antioxidants. They have a low glycemic index and may help control blood sugar. They contain 20% of the RDI for potassium, 14% of magnesium, and 12% of vitamin B6. Studies have shown they may contribute to brain health, bone health, and ease a woman's labor pains.

I DROOL for JOOL

Sesame Milk Chia Pudding

Plant Based Milk Alternatives

I have been drinking almond milk for years and have been happy with the taste of the product. What concerns me about almond milk is that it takes ONE GALLON OF WATER to produce JUST ONE NUT. Living in California and experiencing droughts, water restrictions, and fires, I wish to find another plant based milk source that is more sustainable.

Hope & Sesame

A new product, Sesame Milk,  entered the marketplace last year and I just had an opportunity to try it. Hope & Sesame has brought to the marketplace delicious sesame milk in original, original unsweetend, vanilla, chocolate, and chocolate hazelnut flavors. The creamy milk is wonderful. Each flavor is great. I can find a way to use each one...I cannot decide which is my favorite!

Hope & Sesame sesamemilks contain Sesamein, their very own plant-based protein concentrate. An 8 ounce glass of sesame milk contains 8 grams of protein (as much as dairy milk) with less sugar, more Vitamin D, no dairy, and no lactose.

Sesame has many nutritional benefits:

• high in protein
• high in magnesium
• reduces blood pressure
• reduces cholesterol
• boosts heart health
• boosts respiratory health
• prevents cancer
• good for digestion
• good for healthy skin
• relieves arthritis
• protects the liver from alcohol
• prevents wrinkles
• encourages bone health

Sesame Milk provides nutrients including:

• Plant-protein
• Heart- healthy fatty acids
• Calcium
• Iron
• Phosphorus
• Selenium
• Manganese
• Magnesium
• Copper
• B-complex vitamins
• Zinc

Sesame Milk Uses

Drink sesamemilk on its own or use it in recipes. Today I used Chocolate Hazelnut Sesamemilk as my blank canvas and created Chocolate Hazelnut Chia Pudding. Today we ate this is a dessert.

Ingredients:
1 cup Chocolate Hazelnut Sesamemilk
1/8 cup chia seeds (organic if possible)
VARIATIONS: Fresh fruit, seeds, nuts, or granola as a topping (if desired)




Instructions

• Stir the chia seeds in the milk until fully covered with liquid
• Let set in the refrigerator for at least an hour
• Stir to desired consistency ... NOTE: I wanted my chia pudding a bit thicker so I added an additional 1 TBSP of chia seeds at this point, stirred, and let the pudding set for another 30 minutes
• Serve when set or wait a day
• I served both plain and with bananas and coconut ... top based on your flavor/texture preferences

NOTE: This can be served for breakfast or dessert based on presentation/toppings.

Mango Mornings: Overnight Oats

I have made many varieties of OVERNIGHT OATS and come back to the mango recipe variation quite a bit. The recipe is simple to make and other fruits can be substituted for mangos to make the recipe fit your taste preferences and seasonal fruit availability.

Simple Formula 

Add the following to a jar (I rinse and use glass nut butter jars to reduce waste):

• 1 cup of mango (I layer mine)
• 1/8 cup organic chia seeds
• 3/4 cup gluten free oats
• 1 scoop protein powder
• 1 TBSP honey or agave (OPTIONAL)
• 3/4 cup milk of choice - I use almond or cashew

TIPS:

You can make a couple of jars ahead of time. The night before you wish to enjoy the breakfast, add the milk of choice and shake. In the morning, stir the jar and add additional milk if the oats absorbed more milk than you wish. I start with a ratio that errs on the dry side so that more liquid can be added at the last minute. It is difficult to soak up additional liquid last minute, especially if you want to eat the breakfast on-the-go.

NOTE: for details on mango availability, how to pick a mango, and how to store a mango can be found at Mango.org. 

Gluten Free Pancake Recipes with a Red and Green Holiday Twist

I love recipes with variations, as you can tell. Recipes that are a blank canvas that can be made into the masterpiece of the day based upon what is fresh, my cravings, or a holiday theme.

This weekend I made two of my pancake recipes ... Holiday Style! I added red and green garnishes to create a festive plate.

Try these this holiday season to capture the holiday mood!

I modified my Gluten Free High Protein Pancake Recipe to simplify it. I made a 1:1 ratio of bananas to eggs and created my pancakes. I topped them with organic red raspberries, green pepitas, and walnuts. Pictured above/below is 2 eggs/2 bananas.

I made my Sunday Pancake Breakfast Recipe with a festive holiday color palette. I added fresh pomegranate seeds (red), pepitas (green), and walnuts.

My husband likes to sprinkle honey on his pancakes, I like to drizzle Sunbutter on mine.

Tofu Parmesan

I was at a workshop and found that many of the gluten free options were also vegan options. Combining gluten free with vegan reduced the number of extra meals the catering company had to prepare. This allowed me to try new recipes and learn a few tricks. Tofu is an inexpensive protein which makes this meal a money-saving meal.

Preparation

Tofu Parmesan is a great take on Chicken Parmesan. I used extra firm tofu which I drained and dried out some (wrapped in a kitchen towel between two plates). The extra step of drying created a firmer texture to the tofu and makes it a bit more chewy. I try to keep the tofu in the towel for 1-2 hours if I have the time...more time will create a firmer "meaty" texture. I cut the block of tofu lengthwise and width-wise to create 4 rectangles.

Cooking

I preheated the oven to 350 and  placed the tofu on non-stick aluminum foil topped with gluten free pasta sauce. After 20 minutes I added cheese (dairy free or dairy can be used depending on your dietary preferences/needs) and allowed the cheese to melt (about 10 minutes).

Serving

I served the Tofu Parmesan with gluten free pasta and a side salad. Each person was given two wedges of tofu; therefore one package of tofu serves 2 people.

Homemade Cinnamon Peanut Butter

I love the taste of warm peanut butter ... fresh warm peanut butter is even tastier!

I keep a jar of homemade nut butter in my refrigerator at all times. I love making NUT butters in my VitaMix as all I need to make a batch is 3 cups of nuts and about 5 minutes. When nuts are on sale, I stock up which cuts the cost of each portion.

Today I made a double batch of peanut butter. The first batch was traditional creamy peanut butter and the second batch was CINNAMON peanut butter.

Instructions:

• Place 3 cups of nuts (added 1 TBSP cinnamon to batch 2) in VitaMix and turn on low
• Begin to use the wand to push down the nuts
• Turn up the speed to high and use the wand to continue to push the mixture down to combine  (The nut butter will be almost smooth after about 2 minutes)
• When the nut butter is almost done, turn the VitaMix to high and use the wand to combine for another 30 seconds. This will create the extra smooth and creamy texture. Omit this step if you wish a "grainy" or crunchy texture.  
• To wash the VitaMix, add water half way up and run the machine for a minute. Drain. Rinse.

NOTE: You can use raw, roasted, salted, or unsalted nuts for this recipe.
NOTE: I make nut butters frequently. Experiment with the flavors ... perhaps you will start to add 1 cup of three different nuts!

Smoothie Bowl Formula ... A Breakfast Staple

I love recipes that can be modified based on flavor preferences and dietary needs. A smoothie bowl is just that "dish". You can customize the basic formula to create the breakfast you want ... and modify the recipe for  each member of the household. A smoothie bowl takes less than 5 minutes to make and clean up. it is a great quick-fix breakfast to enjoy when the weather is warm.

Pictured: Blueberry Smoothie Bowl with a garnish of walnuts, pepitas, and blueberries.

Smoothie Bowl Formula:

2 frozen bananas

1 cup milk of choice ( I use almond milk)

2 pitted dates (I order mine from Futterman Farms in Indio, CA)

1 cup of fruit

Optional: Protein Powder 

Topping Options:

• Granola
• Nuts
• Seeds
• Coconut
• Chocolate chips
• Fruit (to match flavor of bowl)
• Dried Fruit 

Pictured here is a smoothie bowl with raspberries, homemade granola, help seeds (Interstate Bait), and walnuts. 

A Smoothie Bowl is Quick to Prepare

I keep frozen bananas (ones that have started to get brown freckles) on hand at all times. To prepare a nutritious breakfast all you have to do is put the ingredients in your Vitamix (or blender of choice) and blend. After about a minute the bananas are chopped and integrated into the other non-frozen ingredients. You DO NOT want to OVER MIX, that would create a smoothie you DRINK not EAT with a SPOON. The clean up is simple. All you have to do is wash out the blender and put the bowl in the dishwasher.

Pictured here is a smoothie bowl with peaches, unsweetened coconut, pepitas, and walnuts.

Cashews for Breakfast ... Enjoy Cashewgurt as a Yogurt Alternative

I was told about the Forager Project by a family member and was excited to try Cashewgurt as a yogurt alternative. I am always looking for healthy, gluten free foods to try. I shy away from high fat dairy as I am somewhat lactose intolerant so I figured this dairy free yogurt alternative would be a great product to try!

The Cashewgurt is thin like traditional yogurt and the unsweetend plain is a bit tart like traditional yogurt. I purchase unsweetend plain yogurt to control sugar as I usually add fruit and other mix-ins into the yogurt to add flavor.


If you are a Greek Yogurt fan, the texture will seem runny. To get used to it, prepare a bowl of 1/2 Greek Yogurt and 1/2 Cashewgurt to get used to the texture.




Yogurt is often my morning blank canvas. To the yogurt I add 1 cup of fruit and:

• 1 TBSP cinnamon or beet root powder or maca powder
• 1/4 cup nuts and/or seeds

Today I added peach and pepitas to 1.5 cups of Chasewgurt

Microgreens Salad

Those that follow my blog know that I love to start with a blank canvas and add ingredients to create my art.  

My blank canvas today was micro greens found at the farmer's market. 

Starting with my blank canvas, I made a side salad to go with a homemade gluten free pizza for dinner. The salad was made with a bed of green cabbage, micro greens, nuts, seeds, and dried fruit.

Micro greens are nutrient rich and packed with vitamins. As the flu season approaches, I am trying to eat as many nutrient dense foods as I can to help my immune system!

Researchers at the Department of Nutrition and Food Science at the University of Maryland studied micro greens and concluded the following micro greens had the highest concentrations of four different vitamins and carotenoids:

• red cabbage
• green daikon radish
• cilantro
• garnet amaranth

For example, red cabbage micro greens are rich in vitamin C, but low in vitamin E. Green daikon radish micro greens were rich in vitamin E but low in lutein when compared to the cabbage, cilantro, and amaranth. Cilantro micro greens have the highest levels of leutin and beta-carotene. 

These nutrients not only help fight cancer but are also important for the health and longevity of our skin and eyes.

Micro greens can be grown in small places which makes them idea for an indoor garden in an apartment, condo, or tiny house! They grow quickly; from planting to harvesting it will be 1-3 weeks. Micro greens can be used in a variety of ways including: salads, edible garnishes to decorate a plate, sandwich garnish, or pizza topping.

Ingredients/Instructions:

• 1 cup diced cabbage
• 1.5 cups microgreens
• 1 cup toppings (Here: SuperSeedz Sea Salt, walnuts, and raisins) 
• Drizzle of Olive Oil and Balsamic Vinegar

Note: Research from Medical News today.
  

No Bake Protein Bar ... Mix

My New Hope Blogger Box contained No Bake and Easy to Make Vegan Protein Bar Mix by Creation Nation.

This product is delightful! 

Creation Nation PB & Jelly Get In My Belly Mix is FREE FROM :

• GLUTEN
• SOY
• DAIRY

Creation Nation PB & Jelly Get In My Belly Mix has VARIATIONS:

The package provides you with suggestions to make the base recipe or to make it sweeter or reduce the sweetness. As you know, I love recipes that can be customized so this was definitely the FIRST THING I MADE when I opened my blogger box. This is in my wheel house!

I added almond milk, Sunbutter (Natural), and honey following the original recipe.  I sprayed a glass storage container and refrigerated the bars after I made them. I cut the bars and served after 10 minutes and they held together well.

I cannot wait to try to make this by adding bananas as the package also suggests ... as well as adding a few other variations!

Sunflower Date Tastes Great

Zego Bars are a snack for everyone

Adults and kids will love the taste of Zego Bars. They are filled with NATURAL ingredients and are:

• Organic
• Kosher
• Paleo Friendly
• Allergy Friendly
• Vegan 
• NON-GMO
• Low-Glycemic
• Diebetic Freindly

They do NOT include:

• Gluten
• Soy
• Peanuts
• Dairy
• Soy
• Sesame 
• Grain

Zego Bars are for everyone. Zego Bars were developed to focus on what one CAN eat, not on the restrictions based on allergies or medical needs. Zego Bars taste great and are nutritious.

I enjoy taking Zego Bars in my pocket or bag when I am on an outdoor adventure. I lead an active lifestyle and enjoy being on-the-go. I always keep a Zego Bar in my Car and one in my gym/yoga bag so that I have it, in case I need it!

My husband and I took delicious SUNFLOWER DATE bars with us on our near-sunset hike. The bars masterfully combine two flavors we love and were a great snack to bridge the gap between lunch and dinner for us so that we could add in our late in the day hiking date. We took Zego Sunflower Date Bars on our Date! The scenery was beautiful and the Zego snacks excellent.

Take Zego to School

Zego Snacks are perfect for a school lunch, class party, team celebration, or other gathering! Teachers even would love a Zego bar as a "Thank You" or a Back-to-School treat. Sending you child to school with a Zego means that your child is getting a healthy snack and there is no concern that a classmate who has allergies to the common allergens will be impacted negatively. 

 

 

 

Pack a Zego Wherever You Go 

Sunflower Date Tastes Great

AmaZING Nature Hike

My active lifestyle includes teaching fitness classes INDOORS. When I have an opportunity, I like to be active OUTDOORS to explore nature and the beautiful sights and sounds that it offers. My outdoor adventure took me to Daley Ranch and Dixon Lake in Escondido, California. The weather has been unusually hot and humid in San Diego therefore we take the time to exercise outdoors early and late in the day. The views were amazing, and Zing was the perfect fuel for the late day adventure!

Daley Ranch is a great place to hike. Their website provides a map and details about hiking, biking, and horseback riding at Daley Ranch. If you are an animal enthusiast, the website gives you details about the animals and plans that are native to the area so you know what you might encounter. 

Zing Bars are perfect to pack for an outdoor adventure. 

Zing Bars are Practical

They fit in your pocket and do not melt in the heat.
They hold their shape through your movements.

Zing Bars Taste Good and are Healthy

Zing bars come in a variety of flavors. You are bound to find one or more that you enjoy!
The bars are designed by registered dietitians and combine high protein with good fats and good carbs.

Zing bars celebrate what is in them ... as well as what is not. 

They are made with NON-GMO, natural ingredients.
They do not contain: gluten, soy, sugar alcohols, artificial colors, or artificial flavors.

Where can you find Zing?

Look on their website to see where they are sold near you!

Date and Seed Bars

Cooking is something that brings me joy! I get excited to try a new recipe or make a few changes to a tried-and-true No Bake Date Delights Energy Bar Recipe.This recipe allows for customization in flavor profiles and well as presentation. You can make them in squares, rectangles, use a cookie cutter, or even roll into balls. Have fun! Play with your food! Make cooking fun!

Recipe:

• 2 cups pitted dates (I get mine from Futterman Farms)
• 1 cup nuts of choice (I used peanut this time)
• 1 cup oats (I use gluten free)
• 1 serving SunWarrior Classic Plus Chocolate Flavor Plant Based Protein
• 1/4 cup pepitas/hemp seeds to garnish top - optional

Options:

• Substitute 1 TSP vanilla flavoring or vanilla protein powder for the chocolate protein powder
• Substitute I TSP coconut flavoring for the chocolate protein powder and ADD 1/4 cup dried cranberries and 1/4 cup coconut 

Instructions:

• Combine 1/2 of the ingredients at a time in a Vitamix and blend until a paste is formed. 
• Add the "dough" to a glass pan and flatten with the flat end of a spatula
• Sprinkle the seeds to the top and push into the bar with the flat end of a spatula
• Cover and refrigerate for at least 30 minutes
• Cut into bars the size of your choice

NOTE: From time to time, the mixture can be extra moist depending on the moisture of the dates you are using. When the mixture is extra moist, the bar "dough" could bunch up and stop the mixture. If this happens, use a spatula and remove the mixture from the Vitamix. After a few minutes, add 1/2 back at a time and pulse until a thick smooth paste.  Add a bit more oatmeal if necessary. Each batch of dates is different!

Did you ever think it would be possible to hold JAM in your HAND?

I love the line of products from Zego. Their Fruit & Chia bars taste like JAM! Yes, Zego has provided you with the opportunity to hold JAM in your HAND without getting messy.

A HEALTHY JAM in your HAND
Fruit & Chia Bars come in Blueberry, Raspberry, and Strawberry flavors. The addition of chia creates a JAM like texture and adds:

• crunch
• extra fiber
• protein
• Omega 3 fatty acids
• calcium

Zego Fruit & Chia Bars are made with natural ingredients and satisfy you with natural sugars rather than artificial. They have a natural sweetness from the berries, but are not overly sweet.

Imagine the possibilities
I love knowing that I can pack one in my pocket to fuel me when I am out on a hike, riding my bike, or taking a jog and they will not melt. The bars are portable and can go with you in a school lunch, in your purse, in your car, in a gym bag, in your desk at work, or in your carry-on luggage.

 Pack a Zego wherever you go!

I had an amaZING day? Did you too?

I had an amaZING day! 

Did you? 

I taught three classes back-to-back-to-back early in the day and had enough time to complete projects around the house 🏠 and get in a great workout too! 

Thanks Zing Bars for fueling me through my three classes on a 90 degree day! Your bars not only TASTE GREAT but are also:

• Gluten Free
• Low Glycemic 
• NON-GMO Projet 
• Vegan
• Soy Free
• Artificial Free
• High in Protein
• Contain Good Carbs
• Contain Good Fats

I look for bars that fit that taste great and are good for me! Zing Bars satisfy me every time!