Vegan Grain-Free Falafel

Ingredients:

Photo shows 1/2 serving.

  • 1/8 cup cashews (soaked)
  • 1/2 cup almonds (soaked) 
  • 1 cup cauliflower florets
  • 1/2 cup broccoli (or zucchini)
  • 1/2 cup green onions
  • 1/2 cup fresh parsley
  • 1 1/2 TBS Tahini
  • 1/4 – 1/8 cup nutritional yeast
  • 1/2 – 1 tsp salt
  • 1 tsp cumin
  • 1/2 tsp coriander
  • 1/2 tsp paprika
  • 1/2 tsp turmeric
  • 1/4 tsp celery seeds
  • dash of cinnamon
  • 1 TBS tapioca or coconut flour
  • 1 TBS coconut oil
Directions:
  1. Line baking sheet with parchment paper and grease lightly with coconut oil
  2. Preheat oven to 375 (convection oven works well)
  3. Grind all ingredients except for coconut flour and coconut oil in a food processor until it has a “grain-like” consistency.
  4. Form into balls and flatten onto baking sheet.
  5. Bake 15 – 20 minutes, flip and bake for whatever time remains until you have cooked the patties for about 30 minutes total.
Makes 12 patties total, serving size 6 patties.
Serve with a huge salad and Mediterranean dressing.


NOTES:

  • You can add ground flax seeds to replace the coconut flour (or use both).

Homemade Vegan Protein Smoothie

I have been looking into the possibility of buying a protein powder to supplement my nutrients and caloric intake. Yet, after reading the ingredients on multiple different protein powder brands, I decided to make my own.

The reason I had problems with most protein powder mixes is mostly due to my Candida Overgrowth.  I can’t have sugars, and also I need to avoid whey and most grains due to Leaky Gut (most likely caused by Candida). Also, many protein powders have added vitamins in forms that I don’t need or don’t want to ingest. I’m already taking vitamin supplements that I specifically need, so I don’t need it included in my protein smoothie.

So here is the homemade vegan protein smoothie that I came up with.

Create your own homemade vegan protein smoothie using any combination of the ingredients below.

Ingredients:
  • 1 cup of water (or fresh juice*)
  • 2 – 3 ice cubes
  • 1 – 2 stalks celery
  • 1 green apple, cut into quarters
  • 1 cup spinach (or kale)
  • 1 tsp Spirilina (optional)
  • 1 tsp Barley Grass (optional)
  • Other Fruit (such as bananas*)
  • 3 TBS Nutiva Organic Hemp Protein

Instructions:
  1. Add ingredients into a blender (a high speed one such as the Vitamix works nicely) in the order listed.
  2. Blend until smooth and creamy.

Notes:

Items marked with an asterisk (*) are NOT RECOMMENDED for Candida Free Diet.

Warm Quinoa Asian Salad/Wraps

I used to blog about every meal/creation that I would prepare, but I have been failing to do so. I always take photos thinking that I will “get to it later”. Well, that hasn’t worked. I just finished eating this mini meal (a meal in between my lunch and dinner), so I figured I better get to it right away.

I apologize, but just about every measurement listed below is an approximate. But, hey, that’s what cooking is all about right? – making adjustments to suit your own taste buds (well, if you are comfortable with cooking anyway).

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FINALLY, I have added this one “grain” back to my diet. It’s
quinoa  (pronounced keen-wah) and Wikipedia describes it as an edible seed that’s not a member of a true grass “cereal” family. All I know is that, so far, it’s not causing any symptoms of brain fog and my digestive system is handling it just fine. It’s not a sticky grain like rice. It’s gluten free. It stays separated when cooked. It’s also a nice grain that can be soaked, sprouted and eaten raw.

Today I wanted to eat quinoa and I wanted to make some wraps. Because, just a few days ago, I ate lettuce wraps at Ruggles Green in River Oaks and they were so yummy and filling that I decided that I would make a recipe of my own. I didn’t try to make the exact recipe…although I will definitely do so in the future. My taste buds had a mind of their own today.

Ingredients:
  • SaladDressing/Sauce (1 to 2 servings):
  • 1 cup vegetable broth
  • 1 thin slice of onion (about 1/8 cup)
  • 1/2 inch knob fresh ginger
  • 1 to 1/2 tsp fresh garlic
  • green onion tops from 1 green onion
  • 2 TBS fresh cilantro
  • 1/4 cup cashews, soaked and rinsed is best
  • juice of 1 lime wedge and/or 1 tsp apple cider vinegar
  • dash of cayenne pepper
  • salt/pepper to taste
  • Salad/Wraps
  • 1/4 to 1/2 cup cooked quinoa
  • lettuce for salad or wraps
  • Other possible Add-ins:•nori seaweed, dulse, kelp
  • daikon root, Reishi (mushroom), cucumber, cabbage, bell peppers – ALL candida friendly
  • carrots, other mushrooms, chestnuts – NOT Candida friendly
  • Kim-chi (naturally fermented of course)

Instructions

  1. Add vegetable broth, onion, ginger and garlic to a small saucepan – bring to a boil, then simmer 2 – 3 minutes.
  2. Add broth mixture and remaining dressing/sauce ingredients to a blender or Vitamix. (To prevent it from becoming a green sauce, add the green veggies last and don’t mix fully.)
  3. Assemble salad and place quinoa on top or scoop quinoa plus other ingredients into a large lettuce leaf and cover with the warm sauce.

Notes:

This recipe is totally safe for anyone on the Candida “Free” Diet. But, if not following the diet you might use rice vinegar instead and/or add “wheat” free Tamari sauce to your recipe. There are so many possibilities to increase the “Asian” flair of this recipe.

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Coleslaw

Coleslaw is a great salad option. What I like about it mostly is that it won’t get soggy like romaine, green leaf and other softer lettuces. I can season and put dressing on it, store in the fridge and have a tasty salad immediately when I’m ready to eat. It’s very flexible I like to add broccoli, dried fruits,

apples and you can even add cooked bacon! See the recipe below for other add-in suggestions. Be creative and enjoy your REAL FOOD!

Ingredients:
  • 3/4 cup broccoli stems
  • 2 medium carrots
  • 1 small red (or green) cabbage (or 1 1/2 – 2 cups)
  • juice of 1 whole lemon (or lime)
  • salt
  • pepper (and/or cayenne pepper)
  • 2 TBS vinegar (apple cider vinegar, preferably)
  • 2 TBS cashew butter (optional, for creamier version)
  • Fruit Add-Ins (I prefer this option in place of adding sugar. Yet, if you can tolerate honey – it would be good too.)
  • 1/2 mango
  • 1/2 green apple
  • 1/4 cup raisins
  • 1/2 cup pineapple
  • Other possible options: sunflower seeds (or other nuts/seeds), cilantro, corn

Instructions:

  1. Mix all ingredients into a bowl and season with spices to your own tastes.
  2. Makes about 2 – 3 cups.

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Zucchini Noodles and Spaghetti Sauce

I cannot seem to get enough of zucchini noodles. Zucchini Noodles and Spaghetti Sauce for lunch and a Taco Salad for dinner.

But today I had Zucchini Noodles and sauce.

Here is the recipe:  I made the sauce in the Vitamix.  I made just a few changes from the “Fresh Tomato Sauce” recipe in the Vitamix Whole Food Recipes Book. This recipe is for one serving.

Step 1.  Place the following ingredients into the Vitamix:

  • 3 Roma tomatoes, quartered
  • 1/4 small red onion
  • 1/2 small carrot
  • 1 TBS tomato paste
  • 1/2 garlic clove
  • 1/2 tsp Italian seasoning
  • 1/4 tsp fresh lemon juice
  • 1 tsp RAW honey
  • 1/8 tsp salt
  • dash of pepper
  • dash of smoked paprika (to spice it up a bit, optional)
Step 2.  Process on high speed for about 3 minutes.
Step 3.  Pour into saucepan ans simmer for 30 – 40 minutes.
Step 4. When sauce is just about done, use Spiralizer to make noodles using 2 small to medium size zucchinis.
Step 5.  Pour sauce over noodles and add fresh basil, parsley and Parmesean cheese.

It was a good serving size.  It looked like a lot, but it tasted so good that I finished the plate and found the serving size to be just right.

www.realfoodanddrinks.com

There is always time for a Green Smoothie

On a busy day like today, it’s difficult to take the time to stop and eat proper nourishment.  Just finished Part 1 of our garage sale and now it’s time to recuperate.  I used some frozen tropical fruit to start, then I added kale (or you can add spinach) and yogurt (or you can add banana) for more creaminess.  On my way to take my daughter to purchase the big item for which she was hoping to make enough money….and she met her goal.


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Here is a link to the Going Green Smootie at Vitamix where you can search for even more recipes.


www.realfoodanddrinks.com