Pumpkin Pie Chia Seed Pudding Oats

Posted in Breakfast, Dessert, Gluten Free, Lunch, Refined Sugar Free, Sides and Snacks, Vegan, Vegetarian by naturalnoshing

Pumpkin season is in full swing, and I am holding onto the few remaining weeks that I can go gaga over all things pumpkin spice without receiving excessive eye rolls. This chia seed pudding with gluten-free rolled oats is no exception! It’s super quick recipe that you can adapt to your dietary needs, and can be enjoyed as a breakfast on-the-go, post-workout meal or a healthy dessert. It’s ready in 5 minutes to throw in the fridge to sit for a few hours or overnight to enjoy at a moment’s notice.
This pudding is a delicious balance of high-fiber from the chia seeds, oats and pumpkin puree and is loaded with over 22 grams of protein (if you choose to add a scoop of powdered collagen or 1/2 scoop of your favorite protein powder, without that addition you still get a whopping 12 grams).

It’s thick and pudding-like, but that’s adaptable too if you prefer a more runny version. If you are grain-free, keto or paleo, eliminate the oats and add shredded coconut to keep you on track. The addition of ground cinnamon, a dash of nutmeg and ground ginger adds sweetness and helps balance out your blood sugar too.
This recipe is for one serving, but can easily be doubled or quadrupled if desired for easy meal prep. It will last in the fridge for several days after you make it too, so go ahead and prep a few ahead of time.

Pumpkin Pie Chia Seed Pudding Oats
Gluten-free, Grain-free/Paleo/Keto option, Vegan Option, High-Protein, Quick, No-Cook
Serves 1

Ingredients
1/3 cup pumpkin puree (not pumpkin pie filling)
1/4 cup unsweetened non-dairy yogurt (I used unsweetened vanilla coconut)
1/2 cup unsweetened non-dairy milk of choice*
2 Tbsp chia seeds (*see below for keto/paleo/grain-free)
1/3 cup uncooked gluten-free rolled oats (**see below for keto/paleo/grain-free)
1 scoop collagen powder (I used Primal Kitchen vanilla coconut) or 1/2 scoop of your favorite unflavored or vanilla protein, optional***
3 shakes of ground cinnamon
dash each of ground ginger and ground nutmeg
natural sweetener of choice to taste (***I used 4-5 drops of liquid monk fruit since the collagen powder was slightly sweetened but you can use maple syrup, erythritol, honey, agave, coconut sugar, date syrup or stevia)

Toppings (optional for serving)
chopped nuts such as walnuts or pecans (eliminate for nut-free)
additional non-dairy yogurt

Directions
1. In a jar or small container with a lid, add all of the ingredients from pumpkin puree to sweetener. Stir with a spoon until mixed thoroughly (it will be thick).
2. Cover with a lid and set in the fridge to sit for 4 hours or overnight. Enjoy!

Recipe Notes
* If you prefer a more runny pudding (I like mine really thick), add an additional 1/4 -1/2 cup non-dairy milk
**For Keto/Paleo and/or grain-free, eliminate the oats and add 1 additional tablespoon of chia seeds and 2 Tbsp shredded coconut
***If you use a sweetened protein powder, you may not need to add sweetener or atleast use a lot less. Taste the mix and adjust to taste. If you follow a low carb, no sugar or keto diet, use stevia, monk fruit or erythritol

For more pumpkin-y recipes to squelch your craving, check out my Grain-free Pumpkin Pancakes , Creamy Spiced Pumpkin Dip, Pumpkin Pie Smoothie and my Pumpkin-Bluberry Breakfast Crisp for One!

18Sep2016

Farmer’s Market Skillet (SRC)

Posted in Gluten Free, Lunch, Main Dish, Refined Sugar Free, Sides and Snacks, Vegan, Vegetarian by naturalnoshing

Strolling through our local farmer’s market is one of the highlights of my weekend. The local bee keeper selling his honey, the vibrant fresh flowers are on display in gorgeous bouquets, the scent of fresh-popped kettle corn is intoxicating, and the colorful vegetables…oh, the fresh garden vegetables remind me of a rainbow in food form!
farmers market skillet My favorite stand is the organic Cedar Rose Farms run by a sweet and very knowledgable couple. I always buy several items that they have featured for the week. Carrots, spring onions and zucchini were featured the week I made this recipe (yum!)…which was ideal for this month’s Secret Recipe Club reveal! I was thrilled to come across this Farmer’s Market Skillet from Heather’s blog Join Us, Pull Up a Chair and use up my farmer’s market goodies! It may not be the prettiest dish to photograph, but it was DELISH!

farmers market skillet veg I swapped out carrots for the corn since I didn’t find any at the market. I also incorporated goat feta cheese instead of cow’s for easier digestion my end (though you can swap out dairy-free cheese if needed OR use fresh avocado chunks and season with additional salt and lemon for a flavor boost) and used up the vegetable stock I had on hand to keep this a veggie-friendly main dish! I squeezed some additional lemon juice on top to amp up the acidity…which I’m about if you’ve been following me for a while 🙂 This was a big hit! It can stand alone as a dinner, quick lunch (hot or cold) or a zesty side dish alongside your favorite protein. Swap in your favorite fresh veggies to your liking – fresh corn kernels, yellow squash, sweet potatoes, beets, bell peppers, etc. I think this dish would also be delicious with chickpeas and a few olives for fun too!
farmers market skillet1 While I happily chose to make her Farmer’s Market Skillet, Heather’s Peanut Butter and Jelly Pretzel Bars had me singing “It’s Peanut Butter-Jelly Time” along with a impromtpu shameless celebration dance in my kitchen while ideas swirled in my head to make a healthier and allergen-friendly version at a later date. I loved her idea for Buffalo Chicken Rolls as a hand-held appetizer and a perfect game-day recipe for upcoming football gatherings and Heather’s Gazpacho with Basil Cornbread Croutons made me want to hold on to warm summer days and sunshine.

farmers market skillet2

Farmer’s Market Skillet (lightly adapted from Join Us Pull Up a Chair)
Gluten-free, Soy-free, Vegetarian, Nut-free, Vegan and Dairy-free Options, Refined Sugar-free, Corn-free, Egg-free

Ingredients

1 3/4 cup broth (vegetable for veggie-friendly OR chicken stock or broth if desired)
1 cup quinoa, rinsed and drained
1 Tbsp extra virgin olive oil, coconut oil, avocado oil
2-3 carrots, diced
2 cloves garlic, minced
1 zucchini, quartered and sliced
2-3 green onions, chopped
1-2 medium-sized tomatoes, diced
1/2 cup feta cheese (I used goat’s feta – for dairy-free/vegan, use a shredded dairy-free cheese or choice, cashew cheese or substitute chunks of avocado)*
2-3 Tbsp chopped basil
salt and pepper

Vinaigrette:
1 Tbsp lemon zest
2-3 Tbsp freshly squeezed lemon juice (I used 3 Tbsp bc I love acidity)
1 1/2 Tbsp honey, maple syrup or agave (do not use honey if strict vegan)
1 garlic clove, microplaned
1/2 tsp sea salt (or more to taste, if desired)
1/4 tsp freshly ground black pepper

Directions
1. Using the broth or stock, cook the quinoa according to the package instructions. Once cooked, fluff the quiona with a fork and let cool slightly.

2. In a small bowl, combine all the ingredients for the vinaigrette, whisk and set aside.

3. Using a large skillet, heat the oil over medium-high heat. Add carrots and sauté for 2 minutes. Add the garlic and saute until golden brown.

3. Add the zucchini and green onions and season with salt and pepper. Sauté until just tender and then add the quinoa and half of the vinaigrette. Stir well and cook for an additional minute.

4. Add the remaining vinaigrette, tomatoes, cheese/avocado and basil to the skillet. Stir well to combine. Let cool 10 minutes before serving. Taste and season with additional salt, pepper and/or lemon juice if desired and enjoy!

If you want to make this a cold salad, do not combine the quinoa into the skillet. Let all ingredients cool separately and then combine the cooked quinoa, cooked vegetables, tomatoes, feta, basil and vingairette into a large bowl. Chill until you’re ready to serve.

*If you opt to substitute the cheese for avocado for an easy dairy-free swap, I suggest you add a bit more salt and lemon juice since the cheese adds a nice salty element to the dish and add the avocado right before serving. Enjoy!

For other recipes from this week’s reveal, click the link below!

12Sep2016

Sweet Plantain Rolls (Paleo, Vegan)

Posted in Breads, Gluten Free, Refined Sugar Free, Sides and Snacks, Vegan, Vegetarian by naturalnoshing

Bread needs to be in my life. It’s a non-negotiable…because bread and carbs make me happy…and for me, life’s too short to deprive myself of things of things that make me happy 🙂 Although I can’t consume the standard loaf or French bread, I am always looking for substitutes to satisfy my carb cravings and need for a biscuit, bun, wrap, or a slice of sandwich bread.

I love experimenting, such as when I used cooked rice as a flatbread or pizza crust, tinkered with variations of lentil bread, whipped up skillet bread with quinoa and buckwheat and mini flaxseed meal loafs, and now plantains. In the paleo and grain-free world, plantains are the perfect starch substitute and variations of plantain baked goods can be found all over on the web.

These rolls are slightly sweet but no added sugars are used since the hint of sweetness comes from the ripe plantains (which you can taste) plus these cute little bread balls are allergen-friendly. They are egg-free, nut-free, grain-free, soy-free, sugar-free, nightshade-free, vegan and paleo-friendly and can be prepared within 30 minutes — easy!
plantain-buns2 You can serve them for breakfast alongside a fried egg or slathered with some chia fruit jam or your favorite spread (pictured is Nutiva’s buttery coconut oil). Enjoy these buns for lunch too; slice in half and serve with your favorite slider recipe, sliced protein or spread with hummus and top with sliced veggies. They are also a perfect addition for dinner or to dip into a steamy stew. If you’re looking for a sweeter option, slather with homemade nutella or a drizzle of maple syrup and melted coconut butter. Mmm…you have options, so many options!

plantain-buns1

Sweet Plantain Buns (inspired by the Organic Dietitian’s recipe)
Gluten-free, Vegetarian, Egg-free, Nut-free, Grain-free, Soy-free, Sugar-free, Nightshade-free, Vegan, Paleo-friendly

Ingredients

1 medium-large ripe plantain, peeled and cut into several pieces (look for yellow with black spot)
1/2 cup tapioca starch or arrowroot starch
1/4 cup sunflower seed meal (or you could probably substitute 2 Tbsp coconut flour but I haven’t tried)
1 tbsp ground chia/chia meal
1/2 tsp baking powder (use corn-free for paleo)
1/2 tsp sea salt
1 1/2 Tbsp coconut oil in solid state (not melted)
1/2 tsp apple cider vinegar or lemon juice

Directions
1. In the bowl of a food processor, pulse plantain until in small pieces and slightly puree.
2. Add in the remaining ingredients and combine until a thick dough forms.
3. Preheat oven to 350F and line a baking sheet with parchment paper.
4. Break dough into four or five pieces and form into a ball and place on parchment paper (dough will be really sticky).
5. Bake for 15-20 minutes until golden brown. Remove from oven and enjoy!

Makes 4-5 small buns

plantain-buns

8Sep2016

No-Bake Oat Fudge Bites or Bars (vegan)

Posted in Dessert, Gluten Free, Refined Sugar Free, Sides and Snacks, Vegan, Vegetarian by naturalnoshing

Oatmeal has become my thing – savory, sweet, baked, raw, overnight oats, energy bites – I mean really, ALL things oatmeal are my current jam. I can’t get enough!

These no-bake oat fudge bites are no exception…and it combines two of my all-time favorites — chocolate and peanut butter — along with my new oat obsession for an easy, quick and satisfying treat that’s healthy enough to eat for breakfast! Yes, chocolate for breakfast is way-ok in my book 🙂

You can make bars instead of the individual cups if you’d prefer to slice and serve. I tend to lean towards mini versions of everything – if you can’t tell from my Chunky Monkey Frozen “Cupcakes”, No Bake Mini Chocolate Pudding Tarts and Blackberry Banana Coconut Muffin Bites . The bar version is even quicker since you don’t have to divide up the crust/topping and chocolate layer into individual portions.
Funny story when I was making these…it was late…like real late at night. (Quick disclaimer: when it’s past midnight, I go on auto-pilot and I don’t always pay attention to little things.) I reached into the cabinet to get my vanilla bean sea salt flakes to crumble and sprinkle over these fudge bites…but I was only paying half attention to what I grabbed. It was a small bag, dark in color and I thought I read “vanilla bean salt” on the bag. Nope. it was Mexican dried oregano…hmmm, so a couple of these little dudes got a savory sprinkle, oopsi! I even tried to use my tweezers to remove the oregano, ha!

The sea salt isn’t required but it certainly adds that “wow factor” in my mind! Just don’t use oregano and I think you’ll love these filling and fudge oat treats! 🙂 If you can’t tolerate nuts, feel free to substitute coconut butter for an equally delicious option!

oat fudge bites bite

No-Bake Two-Bite Oat Fudge Bars
Gluten-free, Dairy-free, Soy-free, Egg-free, No-Bake, Vegan, Vegetarian, Nut-free option, Refined sugar-free

Ingredients
For the “Crust and Topping”
1 1/4 cup pitted dates
2 cups + 1/2 cup gluten-free quick oats
1/8 tsp vanilla bean powder
3 Tbsp (or more) non-dairy milk (or coconut oil for richer option)

For the Fudge layer
3 1/2 oz allergen-friendly dark chocolate chips or chopped bar (Enjoy life chips, homemade chocolate, Lily’s for sugar-free etc)*
3 Tbsp chunky or creamy peanut butter, nut butter or seed butter (for nut free, use coconut butter)
1 tsp coconut oil
1/8 tsp sea salt (I used vanilla bean sea salt flakes)

Directions

In a food processor, add dates and process until a ball is formed.
Add in 2 cups of oats and vanilla and process until powdery and combined. It will look dry. Drizzle in milk or oil and process until mixture forms a dough.
Add in remaining 1/2 cup oats and pulse a few times (this will make the dough have a nice texture with the pulverized and whole rolled oats). Remove from food processor and refrigerate for atleast 30 minutes to firm up.
Remove from fridge and either press all but heaping 1/2 cup of dough into a parchment lined loaf pan OR press roughly 1 1/2 Tbsp (large spoon) of dough into silicone mini muffin pans until forms a little flattened disc or crust.
In a small saucepan over low heat, combine chocolate chips/chopped chocolate bar and coconut oil. Stir often until almost melted then add in peanut/nut/seed butter or coconut butter and stir until completely melted.
For loaf pan/bar preparation, pour chocolate over date mixture. For mini-muffin pan preparation, pour about 1 1/2 Tbsp of chocolate mixture over each crust.
Crumble the remaining 1/2 cup dough over the chocolate mixture evenly. Sprinkle with sea salt (if desired but I love how it brings out the chocolate flavor). Refrigerate until chocolate firms up, slice into bars (with loaf pan variation) or pop out the fudge bites and enjoy!!!

Makes 15-17 bites

If you cannot tolerate chocolate, carob chips or a chopped carob bar can be used as well! Just watch out for added dairy…so homemade carob bark is always a good allergen-friendly option (just omit the mint in my recipe)!