Tag Archives: Low Fat

Gluten-Free Pumpkin Spice Scones with Goat Cheese Frosting

Whipped these up tonight and nailed it on the first try, LOVE it when this happens! I was inspired by some scone like pumpkin cookies served at a party this weekend that were made with wheat flour (man were they good). Here I just used my basic gluten free scone recipe and added the pumpkin and some pumpkin pie spice.    I used the guts of the pumpkin I carved today to make my own pumpkin purée, all you need to do is roast it for 20 minutes then puree in a food processor but feel free to use canned pumpkin too.   Also, make your own pumpkin pie spice, it’s easy: 2 tablespoons ground cinnamon, 2 teaspoon ground nutmeg, 2 teaspoon ground ginger, 1/2 teaspoon allspice, 1/4 teaspoon ground cloves.  I’ve included a goat cheese frosting for these scones that adds a nice sweet touch as they aren’t very sweet on their own but they are good either way. I used my food processor to make the dough as its just so simple and very little mess but you can also do it the old fashion way. =)

Oven 425 degrees
Parchment paper lined baking sheet dusted with flour
1 ½         cups Sorghum Flour
1/4         cup Tapioca Starch
4              teaspoons Xanthan Gum
2              teaspoon Baking Powder
1              teaspoon Baking Soda
1/2         teaspoon Sea Salt
1/4         cup Organic Granulated Sugar (your choice but I use cane sugar)
1 ½         teaspoons Pumpkin Pie Spice
7              tablespoons cold Unsalted Organic Butter, cut into chunks (I use goat butter)
1              cup Pumpkin Puree
2              tablespoons Goat Yogurt (or Greek Style)
1              large Egg

Optional: Brush the tops of the scones with the goat yogurt, cream or egg white then sprinkle with a little raw sugar

Add all dry ingredients to your food processor then pulse a few times to combine.

Add the cold chopped up butter, and pulse again until butter is cut into pieces. Then, add the pumpkin puree, yogurt and egg and process just until dough comes together.

Dump the dough out onto the baking sheet and use the parchment paper or dusted hands to roll in into a log then cut into 8-10 discs and arrange on the baking sheet (still lined with parchment paper).

Brush the tops of the scones with yogurt, cream or egg white, and sprinkle with course raw sugar.  Bake for approximately 15 minutes or until just golden brown.

Remove from oven and allow to cool for 5 minutes before transferring to a cooling rack.

Drizzle with Spice Glaze:

Spice Cream Cheese Glaze

1/2         cup Organic Icing Sugar
1/2         teaspoon Pumpkin Pie Spice
1              tablespoon Goat Cheese or Cream Cheese
1              tablespoon of Almond Milk

Whisk together until smooth, maybe adding more icing sugar to thicken then spoon into a small ziplock.  Simply cut a small hole in the corner of the bag and drizzle onto of the cooled scones.

Banana Almond Ice Cream Pie – Dairy and Gluten Free

This one just came to me during a day dream about a batch of banana ice cream I had planned to make, it’s a gluten free graham crust layered with salted almond butter then covered in banana ice cream, topped with a dollop of non-dairy whip and drizzled with Calbert Chocolate – UNREAL.  Totally patting myself on the back with this one, I served it to two dinner parties this week and it went off really well both times.  The banana ice cream is super easy to do and is also deliscious as a dairy-free, sugar-free treat any time, for this all you do is chop up a bunch of ripe bananas, freeze them solid them blend in a food processor with a little almond milk till whipped up.  Serve immediately for a banana ice cream like delight.  For this ice cream pie recipe I used a couple products I got at Whole Foods.  First being gluten free graham crackers by Kinnikinnick, called S’moreables Graham Style Crackers. Gluten, dairy and nut free – awesome.  And, the whip topping by Truwip, 100% natural, 70% organic, no GMOs, no high fructose corn syrup, no hydrogenated oils, trans fat free, gluten free and no polysorbate 60, doesn’t get much better than that!

One round pie pan
One package of S’morables Graham Style Crackers
¼            cup Organic Goats Butter
Bunch   ripe, organic Bananas, chopped and frozen
1               tablespoon Vanilla
¼            cup Almond Milk
½             cup Almond butter
1                cup Calbert Chocolate, Milk or Dark, melted
Sea Salt
Truwhip Topping

Grind graham crackers in food processor, then, while machine is running slowly add melted butter.

Press graham mixture into pan by hand.

Spread Almond butter on top – this is challenging, I used an oiled spoon, it’s tricky but just get decent layer going.  Rough grind some sea salt on top.

Place frozen bananas and vanilla in food processor and blend, slowly add almond milk till a  whipped ice cream texture is achieved.

Fill pie to the top with frozen banana mixture.  Top the center with a generous dollop of Truwhip toping and drizzle whole dessert with melted chocolate.

Place in the freezer for 10 minutes and serve!  Can be frozen till you want to serve just simply remove from the freezer a little before serving till it softens a bit, much ice cream cake.

So delicious!  Enjoy =)

Dressings

Summer is coming and (apparently) Spring is here which for me means salad time!  I almost never buy a salad dressing, it is so healthy, fresh and easy to make your own, once you get the hang of it you’ll wonder why you ever bought a store dressing.  Some of these recipes are mine, some I have acquired along the way but all are well used and loved. I have been meaning to do this post for too long now so I’m going to just provide a list and will likely come back and update to add more later.  A post for Dips and Pesto are soon to follow.  Enjoy your greens!

Miso Honey Cilantro Dressing

4              tablespoons White Miso
2              tablespoons Honey
2              bunches fresh Cilantro
4              tablespoons White Wine Vinegar
1/4         cup Sunflower Oil
4              tablespoons White or Yellow Onion, chopped
2              teaspoon Dijon Mustard
Sea Salt and Pepper to taste

Combine, blend or process until smooth.

Makes approximately 1 cup.

Creamy Cilantro Lime Dressing

3/4         cup raw Cashews, soaked in filtered water for at least 6 hours
1              cup fresh Organic Cilantro
1/2         cup Nut or Rice Milk
1/2         Avocado, peel  and pit removed
1/4         cup Extra-Virgin Olive Oil
1/2         Jalapeno, stemmed and cut in half (if you do not like spicy you can remove the seeds and membrane)
3              tablespoons fresh Lime Juice (about 2 limes)
2              Garlic Cloves, skin removed

Combine, blender or food process  until smooth. Store in an airtight container in the fridge for 4-5 days.

Makes Approximately 3 cups.

Cilantro Lime Dressing

1              Jalapeño Pepper, seeded (1/2 if you prefer less heat)
2              Garlic Cloves
3/4         teaspoon fresh Ginger, minced
1/3         cup fresh Lime Juice
1              tablespoon Honey or Agave Nectar
2              teaspoon White Balsamic Vinegar
1/2         teaspoon Sea Salt (or to taste)
1/2         cup packed fresh Cilantro
1/3         cup Extra Virgin Olive

Combine, blend/process. Best if refrigerated for a couple of hours prior to serving.

Makes approximately  1 cup.

Carrot Ginger Dressing/Dip

1              large Carrot, grated
2              tablespoons Mirin
1              tablespoon Agave Nectar
2              tablespoons Rice Vinegar or Apple Cider Vinegar
1              tablespoon wheat-free Tamari
1              tablespoon Mustard
1              tablespoon fresh Ginger, grated

Put all ingredients into a blender or food processor and puree until smooth.

Makes approximately 1/2 cup.

Poppy Seed Vinaigrette

1/2         cup White Vinegar
1              cup Sunflower Oil
1              Tablespoon Poppy Seeds
1/2         Sweet Onion, grated
1/4         cup Honey or Agave Syrup
1              teaspoon Dry Mustard
1              teaspoon Sea Salt

Just a couple pulses in a blender will do or just a good shake!

Makes approximately 2 cups.

Oil-Free Italian Vinaigrette (personal fav, use this on green salad all the time)

1/4         cup Apple Cider Vinegar
2              teaspoons Dijon Mustard
1-2          tablespoons Italian Seasoning
3/4         cup Water
1              teaspoon Sea Salt

Combine, blend/process.

Makes approximately 1 cup.

Maple Mustard Vinaigrette

1              clove of Garlic
1              heaping teaspoon of Mustard
2              tablespoons Maple Syrup
1              tablespoon Lemon Juice
3              tablespoons Red Wine Vinegar
1/2         cup Extra Virgin Olive Oil
Sea Salt to taste

Combine, blend/process/emulsify.

Makes approximately 1 cup.

Basic Balsamic Dressing

1              Garlic Clove, peeled
1              small Shallot, peeled
1              teaspoon Lemon Juice
2              tablespoons Agave Nectar
1/4         cup Balsamic vinegar
1/2         cup Extra Virgin Olive Oil
Sea Salt and Pepper to taste.

Combine, blend/process/emulsify.

Makes approximately 1 cup.

Green Apple Salad Dressing (vinegar and citrus free)

1              Green Granny Smith Apple, cored
1/2        cup Water
1/3         cup Extra Virgin Olive Oil
3 to 4    Garlic cloves
2              inch piece of fresh Ginger, peeled
Sea Salt, to taste

Combine in blender/processor and blend until very smooth and creamy. Add salt to taste and blend again.

Makes approximately 1 cup.

Cucumber Vinaigrette

1              Long English Cucumber
1/4         cup Rice Vinegar
1              tablespoon Toasted Sesame oil

Combine, blend/process till smooth.

Makes approximately 1 cup.

Super Healthy Oil and Vinegar Free Dressing  (great of baby kale greens)

1              Lemon, juiced
1/4         cup Nutritional Yeast
3-4          tablespoons Dulse Flakes
1-2          teaspoons Braggs Liquid Aminos or Wheat Free Tamari
Handful fresh Basil or Dill
Cayenne Pepper to taste

Combine and shake.

Makes approximately ½ cup.

Creamy Avocado Dressing (also great as a dip for veggies)

1              Avocado, peeled, pitted
1              small Garlic Clove, minced
1/4         cup Water
1              tablespoon Fresh dill
1              tablespoon Honey or Agave
2              tablespoons Lemon Juice
1/2         teaspoon Sea Salt

Combine, blend or processes until creamy and smooth.

Makes approximately 1 cup.

Sweet Basil-Lime Dressing

1              clove Garlic
2              cup fresh Basil Leaves
1/4         cup Olive Oil
1/4         cup fresh Lime Juice
2              tablespoon Water
1              tablespoon Honey or Agave
1              teaspoon Sea Salt

Combine, blend/process until smooth.

Makes approximately 1 cup.

Oil-free Basil Lover’s Dressing

3              tablespoons Apple Cider Vinegar
1              tablespoon Organic Miso Paste
1-2          cups fresh Basil
1              Garlic Clove
1/2         cup Water
1/4         cup Lemon Juice
1/4         cup Nutritional Yeast
2              tablespoons Honey or Agave

Combine, blend or process.

Makes over 1 cup.

Strawberry Vinaigrette

1              cup Sunflower Oil
1/2         pint fresh Strawberries, halved
2              tablespoons Balsamic Vinegar
1/2         teaspoon Sea Salt
1/4         teaspoon ground Black Pepper
1              tablespoon fresh Tarragon (1/4 teaspoon dried)
1              tablespoon Honey or Agave

Combine, blend/process

Makes just over a cup.

Blueberry Dressing

1/2     cup fresh blueberries
1          tablespoon Apple Juice
2          tablespoon Red or White Wine Vinegar
2          tablespoons Goat Yogurt (or sub for water or additional apple juice)
1          teaspoon Shallots, coarsely chopped
1/8     teaspoon Sea Salt
1          tablespoon Honey, Agave or pinch Stevia
Freshly ground Black Pepper to taste

Combine, blend/process until relatively smooth.  Dressing will thicken over time.

Makes approximately ¾ cup.

Sweet and Tangy Mango Salad Dressing

2              ripe Mangos (or about 2 cups if using frozen)
1/3          cup Water
1/2          Avocado, pitted and skinned
1              heaping tablespoon Spicy Brown Mustard

Combine and blend/process

Makes approximately 2.5 cups.

Raspberry Salad Dressing

1/2         cup Sunflower Oil
1/4         cup frozen or fresh Raspberries
3              tablespoons Raspberry Vinegar (Red Wine Vinegar will work too)
2              tablespoons All-Fruit Raspberry Jam
1-2          tablespoon Honey or Agave (to taste)
1              tablespoon Grainy Dijon Mustard
1              teaspoon Poppy Seeds
1              Shallot, chopped

Combine, blend/process until smooth.

Makes approximately 1 cup.

Healthy Herb Omega Flax Dressing

3/4       cup Flax Seed Oil
1/4       cup Apple Cider Vinegar
1             teaspoon Dijon Mustard
1             teaspoon Wheat-Free Tamari Sauce
3-5        cloves Garlic, crushed
6             drops Tabasco or other hot sauce
1             tablespoon Sweet Basil
1/2        teaspoon Tarragon
1/2         teaspoon Oregano
1/2         teaspoon Maple Syrup
1              tablespoon Capers

Combine, blend/process.

Makes just over 1 cup.

Roasted Cauliflower Soup with Sweet and Smokey Paprika

Fall is here which in my kitchen means soup time.  We love cauliflower but growing up I remember cauliflower soup being kinda boring and loaded with cream so I put this flavorful one together. Roasting vegetables ALWAYS makes them taste so much better and the smokey and sweet paprika lends a nice spicy warmth.  Finding smokey paprika shouldn’t be too difficult and its fun to have around, I use it in breakfast skillets, on potatoes or in anything I want to have a real smokey flavour.

A lot of people enjoy bread with their soups, with this soup I suggest picking up your favourte baguette, gluten-free if you wish and toasting it with garlic. I will also post an easy method for garlic toasted baguette croutons.

 Oven 350 degrees

Large bowl
One large or two regular sized baking sheets
Medium-large heavy bottomed soup pot
2          large heads of Cauliflower, de-stemmed and cut into 1 inch florets
5          cloves of Garlic, peeled
4          large Shallots, peeled and cut in half
4          tablespoon Olive oil, divided
8          cups of vegetable or chicken stock
1 1/2    teaspoon of thyme leaves, finely chopped
1/4       teaspoon of Paprika
1/4       teaspoon Smoked Paprika
1/8       teaspoon Cayenne Pepper
Fine grain Sea Salt and freshly ground Pepper to taste
1          small bunch Chives,  finely chopped

In your large bowl, toss cut up cauliflower with whole peeled garlic and shallots with 3 tablespoons of olive oil. Season with sea salt and pepper then arrange on a one or two rimmed baking sheet in a single layer. Roast in oven for about 30 minutes or until the cauliflower begins to golden.

Heat the remaining tablespoon of olive oil in your soup pot over medium-high heat,  add both paprikas and sauté gently for a minute or so. DO NOT BURN.

Add the roasted cauliflower, garlic and shallots as well as thyme, cayenne and then 8 cups of stock.

Bring to a boil then reduce to simmer for 30 minutes or until the cauliflower is very tender. Remove from heat and let stand to cool enough to purée the soup in a blender.

Return to pot, gently reheat and adjust seasonings to taste.

Top with chives and a sprinkling of paprika

Makes 10-12 cup servings

Garlic Toasted Baguette Croutons

Oven to 375 degrees

Cut baguette on a diagonal into thick 1 1/2 inch slices. Brush with olive oil and dust with fine grain sea salt and freshly ground pepper.

Place the baguette slices in a single layer on a baking rack placed on top of a cookie sheet and toast in the oven for 5 to 7 minutes or until lightly browned.

Remove from the oven and cool enough to handle.  Cut a couple peeled cloves of garlic and rub fresh cut sides on the toasts.   Float one or two slices on top of your soup!

Minty Leek Pea Soup

I’ve seen a couple variations of this recipe, some serving it warm, some cold,  personally I’ve never  been a fan of cold soup but either way you like it this one is a nice light Spring and Summer soup.  The Mint is subtle but you can always add more if you enjoy it!  Is also nice served with a dollop of plain greek style yogurt.

My only suggestion is to not cheap out when buying your peas, a bag of organic frozen peas cost $2-$3  and is worth the added flavour and health benefits. Also, as I have mentioned before I always use low sodium stock, just add sea salt as needed to your bowl!

1              tablespoon Olive Oil
1/8         teaspoon Nutmeg
4              Leeks, white part only, chopped
1              pack (300-400g) Frozen Organic Peas
4              cups Vegetable Stock
4              tablespoons fresh Chopped Mint (Up to a cup if you want more minty flavour)
Sea Salt  and Pepper to taste

Sauté leeks in olive oil with a pinch of sea salt and nutmeg until soft but not brown.

Add peas and stock, bring to boil then reduce and simmer.  Simmer for 5-15 minutes depending on how thick you wish the soup to turn out.

Remove from heat, add chopped mint and blend smooth.

Spring Asparagus and Broccoli Soup

Spring is here!  Well sorta, it’s been awfully nasty outside which  seemed to inspire me to make some lighter,  but still comforting soups.  While shopping in Whole Foods today I notice they had bundles of really large asparagus on sale, so, I made their Spring Asparagus and Broccoli Soup but of course, tweaked it to perfection 😉

Medium soup pot.
6  1/2    cups Vegetable Broth
2              cloves Garlic,  crushed
1              large Leek
2              medium Yukon Gold Potatoes, peeled and cut into 1 inch
1              bunch Asparagus (approx 11 lbs), woody stems snapped off then cut up
2              cups coarsely chopped broccoli
1              teaspoon dried Thyme
1/2         teaspoon dried Chillies
2              tablespoons fresh Chives, chopped
Sea Salt  to taste

Heat  1/2 the broth on medium/high heat and add leek and garlic and simmer until soft.

Add Potatoes, remaining stock and bring to boil.  Reduce,  add asparagus, broccoli,  Thyme and chillies and simmer for 15-20 minutes.

Blend, sea salt and serve with fresh chopped chives and maybe even some grated Manchego or Parmesan.

Sloppy Joes Healthy Style

Can you remember the last time you had Sloppy Joes?  I can’t,, pretty sure I was a child but I do remember how tasty it was.   Not the healthiest dish to serve your children, sugar laden, full of sodium and high in saturated fats.   Today I was given a recipe to try that used tofu, (I’m not a huge advocate of tofu but it did work well) I simplified it, changed up a bunch of ingredients and, it turned out great!  Sweet, smoky and spicy, delicious with a toasted kaiser bun or for an even healthier kick try it with brown rice and corn bread.  If tofu isn’t your thing either use ground bison or turkey, omit the baking sheet and simply sauté the meat with the onions.

Heavy bottomed pot.
Baking sheet lined with parchment paper.

1              block Firm Pressed Tofu
3              tablespoons Olive Oil
1              Yellow Onion, diced
6              cloves Garlic, diced
2              teaspoons Sea Salt
2              Jalapeno Peppers, minced
1              Red Pepper, diced
1              teaspoon ground Cumin
1              teaspoon Ancho Chile Powder
1/2         teaspoon ground All Spice
2              cans Pinto Beans, reserve 1 cup of liquid
3              tablespoons Molasses
3              tablespoons Chipotle Salsa*
2              tablespoons Apple Cider Vinegar
1/2        can (small) Tomato Paste
4              Roma Tomatoes, chopped
1              tablespoons Oregano, chopped

* I used Que Pasa Chipotle Salsa, it has all the ingredients needed including liquid smoke.

Drain and crumble tofu, toss with 1 tablespoon of oil, 1 teaspoon of sea salt and spread on baking sheet lined with parchment paper.  Bake for 15 minutes.  Remove and set aside.

In your large pot, heat 2 tablespoons of olive oil and sauté onions with 1 teaspoon of sea salt until translucent.

Add garlic, jalapenos, red peppers, cumin, chile powder, and all spice, sauté for 5 minutes.

Add remaining ingredients, pinto beans with liquid reserve, molasses, chipotle salsa , apple cider vinegar, tomato paste, roma tomatoes, and oregano and simmer for 30 minutes.

Add tofu and serve!