Vegan. Grain Free. Perfect for the upcoming 4th of July festivities...these beans make a great side dish for any of your favorite BBQ dishes! I love to serve these with BBQ chicken and coleslaw - YUM!! If you are a non-meat eater, these taste delicious as a main meal poured over creamy polenta or a baked potato or alongside BBQ Tempeh Skewers. Many baked beans recipes rely on bacon fat for the deep, savory flavor. Our healthier version pairs the sweetness of blackstrap molasses with the savoriness of stewed tomatoes, onions, and green bell peppers and the end result is a flavorful dish that will have your guests going back for seconds. When I first made this dish last year at a BBQ we hosted at our house, everyone went home raving about these BEANS! Now I'd like to share this recipe with you!
Blackstrap Beans (PRINT RECIPE) Serves 4+ Ingredients: 1 large yellow onion, chopped 1 green bell pepper, chopped 3 cloves garlic, minced 1 (14.5-ounce) can diced tomatoes or (6-ounce) can tomato puree ½ cup vegetable stock ¼ cup blackstrap molasses 1 ½ tablespoons apple cider vinegar 1 tablespoon Worcestershire sauce 1 teaspoon spicy brown mustard ½ teaspoon salt ½ teaspoon black pepper 2 cups cooked beans of choice* (Great northern, cannellini, pinto, kidney or a combination all work great here.) *From 1 cup dry beans OR 1 1/2 (15-ounce) cans Directions:
Super easy...full of flavor...love, love, love! We hope you all enjoy a lovely 4th of July celebration this week in the company of friends, family, and laughter! Happy Eating! ~Billie & Jen
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Grain Free & Vegan The tastes of summer are present in this hearty side dish...fresh green beans, baby red potatoes, arugula, lemon, and fresh dill. YUM!! This comes together in under 40 minutes and tastes great served warm or at room temperature. It makes for a great option for a summer brunch or BBQ!
Baby Red Potato & Green Bean Salad with a Lemon Dijon-Dill Dressing (PRINT RECIPE) Makes 4+ servings Salad Ingredients: 1 pound baby red potatoes 1 pound green beans or haricots verts, ends trimmed 4 cups baby arugula Lemon Dijon-Dill Dressing Ingredients: Juice and zest of one lemon 1 clove garlic, minced 3 tablespoons extra virgin olive oil 1 teaspoon Dijon mustard 2 tablespoons fresh dill, chopped 1 tablespoon fresh parsley, chopped ½ teaspoon salt ½ teaspoon black pepper Directions:
Happy Eating! ~Billie & Jen Grain Free & Vegan Homemade crackers are actually one of the easiest snacks you can make! I like to make my own so that I can control the ingredients and keep my snack time clean of preservatives. Since I'm on a low-carb diet right now, I also love these crackers because they are grain free and packed with tons of protein - so I only need a few crackers to feel satisfied. One serving of 4-5 crackers only contains 6.9 grams of carbs but gives you 4.8 grams of protein! Almond-Seed Crackers (PRINT RECIPE) Makes 3 dozen crackers Ingredients: 1 ½ cups blanched almond flour 1/2 cup raw sunflower or pumpkin seeds 1/2 teaspoon salt 1 tablespoon extra-virgin olive oil 1 tablespoon honey or maple syrup 1 tablespoon water Directions:
These are delicious as is, but you can also play around with the flavors of these crackers. Just add the variation ingredients to the flour mixture after it is processed and before the wet ingredients are mixed in. Here are some of my favorite versions: Cracked Pepper Variation: ½ or more teaspoon ground pepper 1 teaspoon dried oregano Rosemary-Garlic Variation: 1 teaspoon garlic powder 1 tablespoon fresh rosemary or 1 teaspoon dried As always, let me know what you think...happy baking! ~Billie Grain Free. Vegan. Last week I harvested lettuce from my garden and it inspired this recipe. The walnut-hemp clusters bulk up this salad and make it more filling - in fact you get a whole 6.5 grams of protein and 4.4 grams of fiber out of this lightweight meal. To learn more about the health benefits of both of these nutrient dense, super foods check out our blogs, The Health Benefits of Hemp Seeds and The Top 5 Health Benefits of Walnuts.
I also HIGHLY RECOMMEND doubling the walnut-hemp cluster recipe as this will be your new favorite go to salad topper. They also make for a great snack on the go! This salad is lovely as a side dish, but you could easily turn it into a full meal by adding any of the following: avocado, crumbled feta or goat cheese, organic, free range grilled chicken, or pan-seared tofu. Strawberry Mixed Green Salad with Walnut-Hemp Clusters (PRINT RECIPE) Serves 4 Salad Ingredients: 6-8 cups mixed salad greens of choice 1/4 red onion, cut into small slices 8 ounces strawberries, quartered Walnut-Hemp Clusters: 1/2 cup raw walnut halves 3 tablespoons raw hemp seeds 1/4 teaspoon ground cinnamon 1/8 teaspoon salt 1 1/2 tablespoons maple syrup Walnut-Balsamic Vinaigrette*: 2 tablespoons balsamic vinegar 1/2 teaspoon Dijon mustard 3 tablespoons walnut oil 2 tablespoons extra-virgin olive oil 1/4 teaspoon salt and pepper or more to taste Directions:
*This will make about 1/2 cup dressing; serving size is 1 tablespoon dressing for side salad and 2 tablespoons if having salad as a meal. Let me know what you think once you try this out! Happy Cooking! ~Billie Grain Free & Vegan Watch out - these super easy, high fiber snacks are additive and a great way to satisfy a salty craving! These normally soft, mushy beans become crispy, crunchy bites after you roast them -YUM! Just grab a can of chickpeas (aka garbanzo beans), toss them in oil and add your favorite spice combination. Then roast them in the oven for 30-40 minutes or until crunchy.
The first time I made these, I ate the whole batch in two "snacks". Yep...sure did...so...maybe you will want to double or triple the recipe?! You can eat them just as snacks (highly recommended) or toss them into other meals to bulk up the protein, fiber, and flavors - salads, soups, casseroles, and stir fries are all great vessels to host these crunchy beans. We especially love these on salads this time of year, try them on our: Roasted Vegetable & Quinoa Tabbouleh, Spring Pea Salad with Roasted Fennel & Chickpeas, or Dairy Free Caesar Salad. Crispy Roasted Chickpeas (Print Recipe) Makes: 4 servings Serving Size: About 1/3 cup Ingredients*: 1 can garbanzo beans (aka chickpeas), rinsed and drained** 2 tablespoons grapeseed oil ½ teaspoon ancho chili powder ½ teaspoon cumin ½ teaspoon salt 1 teaspoon dried parsley Directions:
*You can really flavor these with anything you want: oregano, thyme, sage, lemon juice, cayenne - ANY seasoning you enjoy really. You can mix and match the seasoning to the compliment the flavors of your meal. **If you are on top of it enough to soak and cook your own beans, you will use 1 cup dried beans in this recipe. Soak overnight and cook until tender. Happy Roasting & Snacking! ~Billie & Jennifer Vegan & Gluten Free This lovely dish comes comes together in 45 minutes and is loaded with protein and lots of amazing veggies, making it a filling main course or an excellent side dish to any summer meal or celebration. It is also a beautiful presentation with lots of color for your table setting.
We've used roasted eggplant and zucchini here, but feel free to change up the veggies to suit your own taste. Asparagus, roasted tomatoes, or artichokes would all work well in this recipe. You could also skip the roasted veggies and do diced cucumbers instead for an even lighter taste. Roasted Vegetable Tabbouleh We hope you enjoy! ~Jennifer & Billie Grain Free & Vegan My mom has always said she has never met a potato she didn't like. Well, I guess I take after my mother because I love anything with potatoes - especially the bad stuff like french fries and chips. . . Thanks mama! Luckily, I don't have to feel guilty when I feed my potato cravings with these homemade sweet potato chips. These are baked in the oven and not fried, but still come out crispy like the ones from a bag or at a restaurant. The secret to getting them crispy is to soak them in ice water for 20 minutes after you slice them. I recommend using a mandoline to slice your spuds - it makes it soooo much easier and quicker to get really thin pieces. I use a cheap handheld one I got at target- OXO brand - you can check out some affordable mandolines by clicking here if you are interested. If you don't have a mandoline, you can use a sharp chef knife to slice into 1/8 inch slices. I like to dip my chips is our Creamy Cucumber Ranch Dressing, which is a dairy free version of ranch you will not want to miss out on. Indulge away my friends... Sweet Potato Chips (PRINT RECIPE) Serves 4 Ingredients: 2 medium sweet potatoes, scrubbed with skins on 2 tablespoons coconut oil, melted ½ teaspoon coarse sea salt 1/8 – ¼ teaspoon chili powder Directions:
Serve alone or click here to get our Creamy Cucumber Ranch Dressing Recipe for some dipping action! Happy Healthy Crunching! ~Billie Paleo. Dairy Free. Soy Free. Vegan. Delicious. One of our favorite condiments is ranch dressing! But let's face it - the bottled stuff comes with lots of additives and preservatives that none of us need to be consuming. Making your own homemade salad dressings allows you to control the ingredients that go into it. This one is a dairy & soy free version that derives it's creaminess from ground cashews. The cucumber helps to bring the flavors together and provide the right consistency. This is sure to satisfy your ranch dressing craving! Plus you can have 3 tablespoons of it for the same amount of calories and less fat than one tablespoon of bottled ranch dressing. YAY! Use it over salads or pour it inside a wrap with some fresh veggies and lean protein. It is also excellent as a dip for veggies, chips, or even buffalo wings. Dip, pour, and share away friends! Creamy Cucumber Ranch Dressing (PRINT RECIPE) Makes about 3/4 cup or 4-6 servings Ingredients: ½ cup raw, unsalted cashews ½ teaspoon garlic powder ½ teaspoon onion powder ½ teaspoon salt ½ teaspoon pepper 2 teaspoons fresh parsley or 1 teaspoon dried parsley 1 heaping teaspoon fresh dill or ½ teaspoon dried 1 tablespoon apple cider vinegar 1 teaspoon fresh lemon juice ¾ cup peeled and diced cucumber (I leave about ½ the peel on mine for a little color and extra Vitamins!) 3-5 tablespoons filtered water Directions:
*After refrigeration, this dressing will thicken. Just stir add a tablespoon of water, mix well, and it should be ready to pour again. Enjoy! ~Billie & Jennifer Grain Free, Dairy Free, Vegan, Low Carb I don't know how you feel, but it seems to me that finding a pre-packaged protein bar that doesn't break the bank is pretty tough, especially for those of us with food sensitives and/or blood sugar issues. I recently found Health Warrior Chia Bars and fell in love with the coconut flavor, so I thought I'd try to make my own version. MISSION ACCOMPLISHED! These bars are truly delicious and are also...
Chia seeds were once the staple of the Aztec and Mayan diets and today are being hailed as one of the top superfoods - and for good reason! This nutrient dense food packs a lot of benefits:
Coconut-Almond Chia Seed Bars (PRINT RECIPE) Makes 12 bars Ingredients: 4 large Medjool dates, pitted and halved ¼ cup filtered water ½ cup chia seeds ½ cup raw almonds, chopped ¼ cup almond meal/flour 2 tablespoons shredded coconut 2 tablespoons coconut oil, melted Dash of salt ¼ teaspoon cinnamon ½ teaspoon vanilla extract Directions:
Happy Eating! ~Billie Vegetarian, Gluten Free, Dairy Free or Vegan Versions Two of my favorite foods - pizza & quinoa - come together in this surprisingly delicious appetizer to fulfill that pizza craving in a healthier way! Slightly crunchy on the outside but moist and cheesy on the inside..tastes like you just bit into a slice of margarita pizza! Well, close enough anyway..:) And so much better for you than a slice of pizza...you can have 4 of these for only 148 calories, 5 grams of fat, and 19.5 carbs! Since quinoa is a grain high in protein, you also get 6.9 grams per serving in these, which will keep you feeling fuller longer. These snacks come together in a flash with pre-cooked quinoa, ricotta cheese and fresh veggies like basil, tomatoes, and red onion. Warm up some pizza sauce on the side for dipping and you have an irresistible (and very cute) appetizer. You may want to plan ahead and double this recipe because these quinoa bites will be gone in a flash! Cheesy Quinoa Pizza Bites (Naturally Vegetarian and Gluten free) Cheesy Quinoa Pizza Bites (Gluten Free Dairy Free) Cheesy Quinoa Pizza Bites (Gluten Free and Vegan) If you are making our gluten free- dairy free or vegan recipe, you will also need Jen's recipe for Homemade Creamy Vegan Ricotta. You will not need the whole batch for this recipe, but it makes for a delicious snack on crackers or chips or smeared inside a wrap with veggies and clean proteins. p.s. - Our vegan ricotta recipe does contain soy, so if you are also soy free, you can modify the vegan recipe to include 2-3 tablespoons brown rice flour instead of the cheese or vegan ricotta and increase your veggies by another 1/4 cup total. You may also need to add a dash of xanthan gum to hold everything together:) Happy Eating! ~Billie This gravy will not disappoint - in fact when I served it at Thanksgiving the last few years and everyone was raving and asking for the recipe. I had two 'meat eaters' tell me it was the best gravy they had ever had! It really thew them for a loop when I told them it was a vegetarian gravy - they had no clue!!
Bottom line...you do not have to stand over the stove and frantically try to make gravy with your turkey drippings while the whole family waits to eat. And you certainly don't have to buy canned -huge yuck! You can make this gravy while your bird roasts or the stock and/or the gravy can be made up to 3 days in advance and stored in an airtight container in the fridge. It also freezes really well, so you can make a big batch for all your holiday meals at once. Just defrost in the fridge overnight (if needed) and reheat on the stove top over low heat when you are 20-30 minutes away from serving. This recipe also includes very simple conversion instructions to make it gluten free, dairy free, and vegan! It is also one of 24 delicious recipes included in our new, Anti-Inflammatory Diet Holiday eCookbook. This book is loaded with clean meals that your whole family love this holiday season - download your copy here today! ROASTED GARLIC VEGETARIAN GRAVY (PRINT RECIPE) Makes 4-5 cups gravy Ingredients: 1 large head garlic 2 tablespoons grapeseed oil plus additional for drizzling 1 leek, quartered and washed 1 onion, left unpeeled, quartered 2 carrots, quartered 2 celery ribs, quartered 1 bay leaf 1/2 teaspoon black peppercorns 1 1/2 cups dry white wine (sub more broth if you are sensitive to alcohol) 1/3 cup soy sauce 6 cups cold water 5 tablespoons organic unsalted butter, organic ghee, or vegan butter 1/3 cup all purpose flour, brown rice flour, or quinoa flour ½ teaspoon salt ½ teaspoon pepper Directions:
Happy Holidays! ~Billie When it comes choosing to oils, there are two things to consider; the type of fat (healthy vs. unhealthy) and it's heating capacity. One important thing to understand is that anytime you cook with an oil, you risk heating it too much, which can cause oxidation and lead to the formation of carcinogens and other unhealthy compounds that you definitely do not want to be consuming. Below we've outlined a few of our recommendations for the healthiest oil choices and when to use them - we hope you find this helpful. Best for High Heat Cooking = Coconut Oil Why Use It: This is the most stable oil at high heat, it's smoke point is 450 degrees which means its the BEST choice for cooking at high heat. Coconut oil also has some amazing health benefits - it can help improve cholesterol, it is naturally antibacterial and can help ward away colds, flus, and candida growth, and several studies have shown its therapeutic effect for brain injuries and disorders. How To Use It: We recommend the unrefined, virgin, unprocessed varietal. If you have never used it before, don't be surprised that it is semi-solid at room temperate. We love coconut oil in baked goods, soups, curries, stir-fry's, and even some grilled or sauteed fish and meat dishes. Try our Chicken Stir Fry Wraps or our Colorful Corn Chowder. Other Oils For High Heat Cooking: Avocado Oil - are a great source of healthy fats like Omega 3's to reduce your risk of cardiovascular disease. Great for sautes, frying, and baking! Ghee - which also has a 500 degree smoke point since its the pure fat of the butter and no milk solids. Best Choices for Medium-Low Heat Cooking: Extra Virgin Olive Oil - While this oil is packed full of the heart healthy Omega 3's most of need, it is not stable at temperatures above 250 degrees. For this reason, it is best used for low heat sauteing, dips, sauces, marinades, soups and salad dressings. Check out one of our past blog posts on Making Your Own Salad Dressing for some recipes. Other oils that are great for salad dressings are hemp, walnut and flax oils. Flax oil actually has the very best ratio of Omega-3 to Omega-6 fatty acids, and has been called one of the most powerful plant foods on the planet. It's been shown to fight heart disease, stroke, cancer and diabetes, so it's worth keeping some around! Be aware that you can NEVER heat it, though, and it has to be stored in the refrigerator. In addition to being amazing in salad dressings, it's great drizzled over steamed veggies or added to smoothies. Healthy fats are essintial for healthy people. Every cell in your body depends on healthy fats to stay functional. They can even out your energy, protect against disease, and are great for your hair and skin so don't eliminate fats from your diet--just make sure you're making the best choices. If you want to learn more, read our blog post, 3 Big "Fat" Suggestions: Why You Should Focus on the Types of Fats you Eat, Not the Amount Questions about healthy fats? Please let us know in the comments! ~Billie and Jen |
Billie Shellist, FDN-P
I practice functional nutrition, an approach that allows me to look at your entire health history and help you find the "root causes" of your chronic health complaints. This cuts out the trial and error process and helps you get real symptom relief and resolution! Food is medicine and knowledge is power -I hope you enjoy my anti-inflammatory recipes which are gluten, dairy, and soy free as well as very low grain and sugar. If you'd like to heal from the root cause(s) of your chronic symptoms, try starting with a complimentary 15-minute consultation. Click here to request your free session. |