Veggie Staples

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

Archives for July 2015

Peanut Butter Cranberry Protein Bites

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With all of my running lately (in case I forgot to mention it, I’m training for my first marathon in October. Sometimes I wonder what I’m really thinking!), I’m needing easy, go to snacks for post run munching. These peanut butter cranberry protein are easy to carry with me, they travel well and they taste good. Plus, they really fill me up! All that protein from the protein powder, the peanut butter, dates and nuts. I left out the chocolate on these because if I’m out and about I dont’ want to worry about something melting in my purse or bag (and they are way less messy this way, too). The cranberries give them a beautiful hint of sweetness. Nutritious and delicious!

I could probably eat these all day. When I went to go shoot the photos for this post - look who jumped in?! Zoey just took her first steps this week, if we thought we were in trouble before, I think we were just fooling ourselves… What does this girl not find that is dangerous?
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You can swap out any protein powder for the one I used (I like this plant based powder, it’s plain, so I can add it to anything). I also love this peanut butter powder, there is nothing added to it, although I know a lot of people love this one (which would work just fine)! I know you will just love these for an anytime snack, just like Zoey & I do!!

meg

5.0 from 1 reviews
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Peanut Butter Cranberry Protein Bites
Author: 
Recipe type: Snack
Prep time: 
Total time: 
Serves: 15 snack bites
 
Ingredients
  • 1 cup dates, pitted
  • ½ cup raw almonds
  • ¼ cup raw sunflower seeds
  • ¼ raw pumpkin seeds (pepitas)
  • ¼ cup (reduced sugar) dried cranberries
  • 1 scoop protein powder
  • 3 tablespoons jif powdered peanut butter
  • 1 tablespoon cinnamon
  • 1 tablespoon vanilla extract
  • water (if needed)
Instructions
  1. Buzz almonds (or nut of choice) and seeds in food processor or blender until fine
  2. Add remaining ingredients and buzz until the ‘dough’ begins to form a ball
  3. If the ‘dough’ is not solidifying, add 1 tablespoon of water (or non dairy milk) at a time until the dough does become a ball
  4. Remove dough from food processor or blender and divide into 15 equal balls (rolling each of the 15 sections into a ball, or 31 grams for each ball for each serving)
  5. Chill in the refrigerator & enjoy

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Primal Low Carb Kitchen Review

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My friend Kyndra over at Peace, Love & Low Carb recently published a book called The Primal Low Carb Kitchen! It’s a great book with tons of awesome recipes and Kyndra has been kind enough to let me share my favorite snack from the book, Coffee Cocoa Roasted Nuts. You pay so much for flavored nuts at the grocery store (and most of the time, not full of healthy ingredients). These are just the best - they’ve been my go to snack just about every day the past few weeks! And the book appeals even to the pickiest of eaters (just ask my husband, he’s loved every recipe I’ve tried from this book)! And the Lemon Chia Pancakes are just to die for! The BEST!! Please go pick up your copy of Kyndra’s book Peave, Love & Low Carb this minute!!

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Primal Low Carb Kitchen Review
Author: 
Recipe type: Snack
Prep time: 
Cook time: 
Total time: 
 
Ingredients
  • 1 cup (95g) raw almonds
  • 1 cup (130g) raw cashews
  • 1 cup (110g) raw pecans
  • 3 tbsp (45g) butter, melted (I subbed out coconut oil)
  • 2 tsp (9g) vanilla extract
  • 11/2 tsp (7g) coffee extract
  • 3 tbsp (30g) coconut sugar
  • 3 tbsp (20g) unsweetened cocoa powder
Instructions
  1. Preheat the oven to 350 degrees. Line a rimmed baking sheet with parchment paper
  2. In a large mixing bowl, combine almonds, cashews and pecans
  3. In a separate bowl, combine butter (coconut oil) vanilla and coffee extract. Mix in the coconut sugar and cocoa powder. Mix until all the ingredients are well combined and make a thick chocolate sauce.
  4. Pour the mixture over the nuts and mix until the nuts are evenly coated with the sauce.
  5. Line the nuts in a single layer across the parchment paper. Use a rubber spatula to scrape any additional sauce and drizzle it over the nuts.
  6. Bake 20 minutes. Allow to cool before serving.
Nutrition Information
Calories: 181 Fat: 16g Carbohydrates: 2g Fiber: 6g Protein: 8g

 

 

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meg

 

Paleo Pineapple Coconut Bars

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*picture above is right before it went into the oven!

When I think of summer foods, my mind goes to fruit! Specifically, pineapple! Who doesn’t love this awesome fruit? So versatile, too! In a salad, as a dessert, on the grill with something savory! You can’t go wrong! These (paleo/gluten free/grain free) pineapple coconut bars are a perfect summer treat. Really easy to make, and the flavor reminds me of a pina colada! Although I made these and had all of my family do the taste testing, these would be the most marvelous ending to a summer BBQ. What do you think?

meg

4.7 from 3 reviews
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Paleo Pineapple Coconut Bars
Author: 
Recipe type: Dessert
Prep time: 
Cook time: 
Total time: 
Serves: 12 bars
 
Ingredients
for the crust
  • ¼ cup coconut oil, melted + more for greasing
  • 1 cup almond flour
  • ¼ cup coconut sugar or honey crystals
for the filling
  • 3 cups chopped pineapple (fresh or canned)
  • 1½ cups sweetened or unsweetened coconut flakes (depending on how sweet you like it)
  • ¼ cup coconut sugar
  • 2 eggs
  • 2 tbsp almond flour
  • 1 tbsp vanilla extract
  • ¼ tsp baking powder
Instructions
  1. Preheat oven to 350 degrees
  2. Add all crust ingredients to buzz in a food processor until it forms a ball of dough
  3. Press dough evenly into the bottom of the pan
  4. Bake at 350 for 10-15 minutes
  5. Remove from oven and set aside
  6. Whisk together coconut sugar, almond flour, and baking powder in a bowl
  7. Add eggs and vanilla and mix until well combined
  8. Stir in coconut flakes and pineapple
  9. Spread mixture evenly over crust (add more coconut flakes for extra topping if desired)
  10. Bake for 20-25 minutes, until edges are golden.
  11. Allow to cool completely, then cut into squares (12)
  12. Best if served chilled!

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Vegan S’mores Smoothie

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What is better than s’mores on a summer night? Not too much, right? I do really love a gooey s’more every once in a while, but most of the ingredients aren’t very good for you, unfortunately. A little splurge every once in a while isn’t so bad, but if there’s a way that I can make them healthier, I’m going to do it! (and that way I can have a few more). This smoothie was inspired by the s’more, the perfect summer treat! Just as decadent, though. I used So Delicious Coco Whip as the ‘marshmellow’ (really awesome cool whip that is vegan that So Delicious just came out with). I highly recommend it if you haven’t already tried it! But I really love either The Urban Poser’s or 100 Days of Real Food’s marshmallow recipe if you want to use the real deal (and both really easy to make). I promise you will really love this recipe!

What is your favorite summer treat?

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Vegan S’mores Smoothie
Author: 
Recipe type: Smoothie
Prep time: 
Total time: 
Serves: 2 smoothies
 
Ingredients
  • 1 cup So Delicious Coco Whip or 4 homemade marshmellows
  • 1 cup non dairy milk
  • 4 gluten free graham crackers (homemade or store bought)
  • 1 tablespoon raw cocao powder
  • Enjoy Life Chocolate Chips (to sprinkle on top if desired) feel free to add some in the smoothie if you want!
  • ice to taste
Instructions
  1. Place all ingredients in a blender & serve immediately

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Perfect Summer Salad

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Summer is officially here! (well, it has been for a while). What is your favorite summer activity? It’s never officially ‘summer’ for me until we’ve headed to the cape at the end of June, and we stay the entire month of July. It’s been cool, but we’re having a great time so far!

Also FYI for anyone living around Marylou’s, they now carry stevia and almond milk!! Yahoo! Anyways….

This is the perfect summer salad - and my go to when I’m hosting dinner, or I need to bring something over to a party! Easy, simple, and a very light dressing to accompany it. You can make it this way, or make it your perfect summer salad by adding (or subtracting) whatever ingredients you like. Mine incorporates red onion, tomatoes, cucumber, peppers, avocado and carrots. Sometimes it’s nice to have a lettuce free salad! What is your favorite salad ingredient?

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Perfect Summer Salad
Author: 
Recipe type: salad
Prep time: 
Total time: 
Serves: 4
 
Ingredients
  • 1 avocado, sliced and cubed
  • 2 large tomatoes, washed and cubed
  • 1 cucumber, washed and cubed
  • ½ cup shredded carrots
  • 1 peppers, washed and cubed
  • ½ cup red onion, washed and chopped
for the dressing
  • 2 lemons, juiced
  • 2 tablespoons organic italian seasoning
Instructions
  1. Wash and chop all vegetables as needed or desired
  2. Place all ingredients in a bowl and toss with lemon juice and italian seasoning
  3. Serve immediately

perfect summer salad