Veggie Staples

dairy free, gluten free, refined sugar free, plant based recipes

Archives for May 2015

21 DSD Cocoa Banana Nut Muffins

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I’m still doing the whole 21 Sugar Detox thing! I actually cheated a little bit yesterday after my race. I completed a marathon relay with 4 other great woman on my team, and nine groups of Mom’s Run This Town. SO much fun & I had a blast. Here’s a photo of me & Zoey when I got home. She liked playing with the medal, of course!

So the day was outstanding, except for the fact that I ate some candied walnuts, a slice of cheese pizza and a donut. And then I proceeded to have a pounding headache until I went to bed despite guzzling about 20 million gallons of water. So while I normally feel crappy after eating a dairy product, this one really hit home for me. This whole not eating any sugar thing is working. And clearly making me feel a lot better - and I have lost 4 pounds. So thank you 21 Day Sugar Detox Books & Diane Sanfilippo!

These cocoa banana nut muffins are 21 DSD friendly, so I need to let you know in advance that they are not sweet! repeat: not sweet! I put this recipe together specifically to have something muffin and bread like, because that is a no-no, and going into week 3 I needed something. They definitely satisfy the bread like quality I was going for, but with no sugar involved. The banana and almond butter provide a hint of that, but that’s it, for the most part. Anyways, you’ve been warned! Do not expect otherwise - and happy detoxing!!

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21 DSD Cocoa Banana Nut Muffins
Author: 
Recipe type: Muffin
Prep time: 
Cook time: 
Total time: 
Serves: 12 muffins
 
Ingredients
  • 1 cup almond flour
  • ¾ cup almond or coconut milk
  • 2 green tipped bananas
  • ¼ cup almond butter
  • ⅔ cup slivered almonds
  • ⅓ cup raw cocao nibs
  • 2 eggs
  • 1 tablespoon cinnamon
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking soda
Instructions
  1. Preheat the oven to 350 degrees
  2. Line or grease muffin tins (with coconut oil or muffin liners)
  3. Put all ingredients except almonds and cocao nibs in the blender or food processor, buzz until smooth
  4. Pour blender contents in a bowl, gently fold in almonds & nibs
  5. Distribute equally among 12 muffin tins
  6. Bake 18-22 minutes or until a toothpick comes out clean
  7. Remove from oven & allow to cool before eating

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Springtime Vegetable Pot Pie

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This isn’t 21 DSD friendly (something I am doing right now, more recipe for that soon) but I made 4 of these Spring Vegetable Pot Pie’s before I went on the detox and stuck them in the freezer (not after having one for my lunch the next few days, of course). I know they will be great go to’s for dinner at the end of the school year with all of the hustle and bustle going on. I opted to make 2 mini pot pies, but you could make one big one if you were feeding a family (double the recipe for 2 or 4, to store in the freezer for later). It’s easy because you throw all the veggies you’d like into a pan with some flour & stock & voila! You have your filling! The crust is a simple recipe I use from The Coconut Mama (no need to reinvent the wheel!). These spring vegetable pot pies are really easy to make and roll out for the top and the bottom of the pies. You can switch up your own veggies, add chicken if you have meat eaters on your hands, etc. Either way it’s a really easy dinner & even more easy to make extra back ups for freezing! Enjoy!

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Springtime Vegetable Pot Pie
Author: 
Recipe type: Vegetable Pot Pie
Prep time: 
Cook time: 
Total time: 
Serves: 1 pot pie
 
Ingredients
  • 1 small onion, peeled & chopped roughly chopped
  • 2 large carrots, peeled, washed & chopped
  • 1 cup string beans, washed and chopped
  • 2 cups corn from corn on the cob
  • ¼ cup coconut flour
  • 1½ cups vegetable stock
  • ½ cup non-dairy milk
  • ⅔ cup frozen sweet peas
  • 1 tablespoon thyme
  • 1 tablespoon oregano
  • 1 tablespoon rosemary
  • 1 tablespoon coconut oil for cooking veggies
  • salt & pepper to taste
Instructions
  1. Wash & chop all veggies
  2. Prepare pie crust *see recipe for The Coconut Mama’s Coconut Flour Pie Crust above*
  3. In a large pan, heat the coconut oil on medium heat until melted
  4. Add all of the veggies & cook until barely tender
  5. Stir in milk, vegetable stock, coconut flour & spices
  6. Mix until flour is dissolved
  7. Reduce heat & allow to cook for another 5-7 minutes
  8. Change oven temperature from 400 to 375 degrees
  9. Pour filling into the bottom of the pie crust (or 2 small pie pans if desired)
  10. Roll out the remaining pie crust to cover the top
  11. Poke four small slits in the top to allow steam to come out
  12. Spread extra melted coconut oil (1 tablespoons) for a more golden crust
  13. Bake for 17-20 minutes or until edges brown
  14. Enjoy!

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Almond Butter Banana Yogurt Parfaits

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So on Monday May 4th, I started the 21 Day Sugar Detox (level one). Great book by a great author, Diane Sanfilippo. I don’t eat a lot of sugar to begin with (a little stevia in my coffee & some dark chocolate, usually after dinner) but I am 13 pounds away from my goal weight (pre Zoey) and I have not lost but a mere few pounds in the past month. I’m hoping this helps jump start whatever is making me plateau despite HIIT workouts, lifting weights, and macro/calorie counting.

I’m starting with Level 1 this go around (there is also level 2 & 3). Level one includes plain yogurt, green bananas & green apples in moderation. These are my go to fruits anyways, so score! This almond butter banana yogurt parfait is a really great snack that is incredibly filling. It’s really easy and I made them in small 8 ounce mason jars I picked up at Target (find the same ones here) so I had go to snacks for the week! You can layer with more bananas or almonds (cashews and peanuts are no-no’s, walnuts, pecans & seeds are all okay). What is your favorite low sugar/no sugar snack?

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Almond Butter Banana Yogurt Parfaits
Author: 
Recipe type: snack
Prep time: 
Total time: 
Serves: 1 jar
 
Ingredients
  • 5 ounces plain non dairy yogurt (lowest sugar content possible)
  • 2 ounces banana, sliced
  • 1 tablespoon cinnamon
  • 2 tablespoons slivered almonds
  • 1 tablespoon almond butter
Instructions
  1. Place half container (2.5 ounces) into the bottom of the mason jar
  2. Add 1 ounce banana, 1 tablespoon slivered almonds, almond butter & ½ tablespoon cinnamon on top of the yogurt
  3. Add the rest of the yogurt on top of ingredients
  4. Top with one tablespoon cinnamon & 1 tablespoon slivered almonds
  5. Place top on mason jar & store in the fridge up to 5 days or enjoy immediately!

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Cinnamon Vanilla Donut Holes

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Let’s talk more donut holes. (see my recipe for the triple chocolate ones here). This will be the last sweet treat recipe for a while because today I started the 21 Day Sugar Detox created by Diane Sanfilippo. She’s also the author of Practical Paleo & Mediterranean Paleo Cooking! I have plateaued and haven’t really lost any weight in the past month, and I’m thinking I need a reset. I am super good about eating a clean diet, but I thought I’d try something new. We are talking eliminating every fruit or food that has sugar (or fake sugar) except for green bananas and green apples. I don’t eat a lot of fruit in general, so I’m hoping that this might not be too bad, pending the fact that at some point during the day I usually have some dark chocolate. 21 days isn’t too long, right?

These cinnamon vanilla donut holes are actually on the less sweet side, my husband didn’t like them as much as the chocolate (of course). But I thought they were awesome & would definitely eat these as a snack all. the. time.! And of course they are paleo and gluten free, so go make these - what are you waiting for?!!

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Cinnamon Vanilla Donut Holes
Author: 
Recipe type: Snack
Prep time: 
Cook time: 
Total time: 
Serves: 15 donut holes
 
Ingredients
  • ¾ cup almond flour
  • ¼ cup unsweetened almond milk
  • ¼ cup coconut sugar, honey crystals, or stevia/truvia
  • ¼ cup coconut oil, melted
  • 1 egg
  • 2 tablespoons vanilla extract
  • 1 tablespoon cinnamon + more for dusting
  • ½ teaspoon baking soda
Instructions
  1. Preheat the oven to 325 degrees if using a cake pop mold, or plug in your cake pop maker
  2. Beat egg & coconut sugar together in a bowl
  3. Add egg, vanilla extract, almond milk and coconut oil to egg/sugar mixture & mix well
  4. In a separate bowl, sift cinnamon, baking soda & almond flour together
  5. Add the flour mixture to the wet mixture & mix well
  6. Add batter to the mold or cake pop maker (I find you get the most rounded shape from overfilling the mold a little bit)
  7. Bake for 10 minutes in the oven, or 7-8 minutes in a cake pop maker
  8. Repeat for second batch (you should get 15-18 donut holes)
  9. When cool, remove from cake pop mold & dust with extra cinnamon

 

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