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Maple-kissed sesame seed cookies (gluten-free, dairy-free, vegan)

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Nutritious and delicious!

These cookies are slightly sweet, peanut-like flavour, and have a flaky texture similar to a sugar cookie. They are also high in calcium, which is important for most people – especially women, in particular pregnant and nursing women. And this low-sugar, nutritious cookie can be a tasty treat for kids to enjoy too!

Maple-kissed sesame seed cookies (gluten-free, dairy-free, vegan)
 
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Treat yourself by sitting down to relax, and enjoy these sweet, nutritious cookies alongside your favourite cup of tea...
Author:
Recipe type: gluten-free cookies
Serves: 16 cookies
Ingredients
dry ingredients:
  • ½ cup brown rice flour
  • ½ cup sorghum flour
  • ⅓ cup tapioca starch
  • ½ tsp baking soda
  • pinch of salt
wet ingredients:
  • ⅓ cup maple syrup
  • ¼ cup tahini
  • ¼ cup melted coconut oil
  • 1 tsp pure vanilla extract
other ingredients:
  • ⅓ cup raw sesame seeds
Instructions
  1. Preheat oven to 350 degrees.
  2. Line a baking sheet with parchment paper or a silicone baking mat and set aside.
  3. In a medium bowl, add dry ingredients and mix together well.
  4. Stir in tahini, coconut oil, and maple syrup until you get a smooth batter.
  5. Roll batter into 16 equal sized balls.
  6. Place sesame seeds in a small bowl and, one by one, dip the balls into the sesame seeds and flatten into cookies.
  7. Place cookies on the prepared cookie sheet. (there will be sesame seeds everywhere, and that’s ok)
  8. Bake in oven for 12-14 minutes, or until the edges turn a golden brown.
  9. Transfer to a wire rack, let cool completely, and enjoy!

 

Brown Rice Crepes (gluten-free, dairy-free)

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GLUTEN-FREE CREPES (gluten-free, dairy-free)

We filled these beautiful crepes with blueberries, steamed apple slices, roasted sunflower seeds, blueberry coconut yogurt, and topped it with maple syrup.

Enjoy these healthy and delicious gluten-free crepes for breakfast, brunch, lunch, snack and./or dessert.

You can enjoy these crepes as sweet or savoury, and you can also enjoy them as a healthy breakfast, lunch, snack, or a tasty dessert. As always, feel free to use your creativity, but here are some suggestions that we have for sweet and savoury crepes.

Sweet crepes:

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Our choice of filling for today: blueberries, steamed apple slices, roasted sunflower seeds, blueberry coconut yogurt, and maple syrup.

  • berries
  • sliced fruit: kiwi, apples, banana
  • coconut yogurt
  • nut or seed butter (almond butter, peanut butter, tahini)
  • crushed nuts (almonds, walnuts, pecans)
  • seeds (toasted sunflower seeds, hemp hearts)
  • maple syrup

Savoury crepes:

  • eggs, cooked to your liking
  • turkey pepperoni slices
  • chicken or turkey pieces
  • sliced veggies: tomatoes, olives, cucumber
  • roasted veggies: onion, mushrooms, zucchini, peppers, leeks, broccoli florets, etc
  • chopped mixed greens  (baby kale, arugula, spinach, lettuce, etc)
  • spreads: hummus, salsa, guacamole, dijon mustard
  • quinoa salad (try our balsamic quinoa salad), scoop of rice & beans
  • Daiya mozzarella cheese

Another really cool thing about these crepes is that if you omit the maple syrup and use unsweetened mylk, you have yourself a healthy, tasty homemade brown rice wrap!

Brown Rice Crepes (gluten-free, dairy-free)
 
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This easy recipe will make you feel like a crepe master! You can dress the crepes up or down and either way it always comes out tasting delicious.
Author:
Recipe type: gluten-free
Serves: 7-8
Ingredients
  • 1 cup brown rice flour
  • 2 tsp baking powder
  • ¼ tsp sea salt
  • 2 eggs
  • 2 Tbsp maple syrup
  • 1½ cup to 2 cup original or vanilla almond milk or other 'mylk' alternative (I find 2 cups is perfect, but less will give you a thicker more 'pancakey' crepe)
  • ghee, butter, or coconut oil for frying
Instructions
  1. In a small bowl mix together dry ingredients and set aside.
  2. In a large bowl whisk together the egg and maple syrup. Add dry ingredients and stir until all flour is integrated.
  3. Gradually whisk in all of the mylk into the batter until there are no clumps.
  4. Set batter aside for 10-15 mins (during this time, I like to prep the fillings that I'll be using)
  5. Heat a 10'' frying pan or skillet on medium heat. Add a small pad of oil to evenly coat the pan.
  6. Add ⅓ cup batter into the pan and swirl the pan around to distribute the batter evenly over the pan.
  7. Cook for 1-2 minutes until the edges of the batter turns a golden brown colour. Use a wide, flat spatula to gently flip the crepe and allow to cook for another minute.
  8. When done cooking, place crepe on a large plate and cover with a clean dishtowel until you're ready to serve.
  9. Repeat adding oil to the pan before adding the batter until all of the batter is gone and you have 7-8 delicious crepes ready to be served. Enjoy!

Troubleshooting

  • Lots of tiny bubbles in the batter when you add it to the pan? add more batter
  • Crepes turning crispy? turn the heat down
  • Did your crepe turn out more thick, like a pancake? add more mylk to the batter
  • Crepe sticking to the pan? add more oil and/or let cook for a few seconds longer
Juliet approved!

Juliet approved!

Eating with the Seasons

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This article is inspired by and adapted from our a lecture from our Traditional Chinese Medicine professor, Dr Clara Cohen, who practices in Port Moody BC and teaches at BINM. Check out her website here http://www.claracohen.com. And if you’re in her area, we highly suggest seeing her for acupuncture treatments – not only is she an effective practitioner, but she is a one-of-a-kind person that you’ll love to meet.

Visit your local favourite farmer’s market to choose foods that are currently in season.

SPRING

  • Emphasize light meals with young green plants (baby carrots, spinach, baby lettuces) & sprouts (alfalfa, sunflower, lentil). 
  • Use pungent herbs such as fennel, basil, rosemary, caraway & dill.
  • Avoid salty foods.
  • Raw food is good during this time if you tend to be a warm/hot person, but not if you feel deficient and rather weak.
  • Cooking: use methods with shorter cooking time (light steaming, sauté, stirfry).
  • Psychology: Time to cleanse, give attention to self awareness.


LATE SUMMER & END OF ALL SEASONS (2 week period)

  • Keep meals simple & mostly bland.
  • Minimize seasoning & spice.
  • Choose cooling foods such as apples (especially granny smith), watermelon, cucumber, celery, yogurt, seaweed, and peppermint.
  • This is a great time for fresh salads! All lettuce & leafy greens are not only tasty during this season but also cooling.
  • Late season cooking: do not use oil too much in cooking.
  • Psychology: follow your natural rhythms & cycles, meditate, reassess.

FALL

  • Use sour and fermented foods (sauerkraut, lemons, vinegar, sourdough, yogurt).
  • Kale & chard are very nice fall greens during this time.
  • Don’t be shy with spices during this time – get creative with curry, cumin, garlic, basil, rosemary & thyme.
  • A great time to do canning & preserving.
  • Fall Cooking: Cook for longer period of time but at lower heat. Bake & sautée with really flavourful foods (the kitchen should smell delicious!).
  • Psychology:  reflecting and planning for the winter ahead.

WINTER

  • Choose warming foods such as whole grains (quinoa, oat, spelt), seeds & nuts (walnuts, almonds, sunflower & sesame seeds), adzuki & black beans.
  • Warm hearty soups are a great way to warm up during the winter months. Include root veggies such as parsnip, squash, and yam.
  • Use only a little salt during this time. 
  • Winter cooking: cook by roasting or simmering for a long time.
  • Psychology: be more introspective and storage oriented. Rest, meditate, go to bed early, stay active but don’t overdo it.
Happy Cooking!

Banana Chocolate Chip Muffins (gluten & dairy free, vegan)

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Yummm fresh out of the oven!

These muffins are delicious as a snack or sweet treat. Investing in good dark chocolate chips is the key ingredient here! We use organic 70% dark chocolate chips from Corn Crib but any dark or semi-sweet chocolate chip will do. 

This recipe was modified from the ‘Banana’Walnut Muffins’ recipe from the awesome “Whole Life Nutrition Cookbook” (see their website for more amazing recipes, health information & information on their cookbooks http://www.nourishingmeals.com).

*Sensitive to corn & want to avoid xanthan gum? Check out the Banana Blueberry Walnut Muffin recipe for substitutions for xanthan gum.

Banana Chocolate Chip Muffins (gluten & dairy free, vegan)
 
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Banana and chocolate chips will always be a classic combination for muffins.
Author:
Recipe type: gluten-free baking
Serves: 12-16 muffins
Ingredients
  • 2 ½ cups brown rice flour
  • ½ cup tapioca starch
  • ¼ cup ­each brown & raw cane sugar
  • 2 tsp baking powder
  • 1 ½ tsp xanthan gum (omit if you are corn-sensitive)
  • 1 tsp baking soda
  • ½ tsp salt
  • ½ cup uncooked millet (optional)
  • 2 cups mashed ripe bananas
  • 1 cup vanilla ‘mylk’ (rice, almond, coconut, hemp, etc), near-room temp
  • ¼ cup coconut oil, melted
  • 1 tsp vanilla
  • 1 ½ cup dark chocolate chips (organic, if possible)
Instructions
  1. Preheat oven to 375 F. Lightly oil muffin tins or line with paper cups.
  2. In a large bowl, combine brown rice flour, tapioca starch, sugar, xanthan gum, baking soda, baking powder & sea salt. Mix together well.
  3. Place bananas in a 4 cup measuring cup or bowl, and mash with a fork. It should measure about 2 cups. (*Tip: to prevent coconut oil from clumping, use fresh ripe bananas or if you use frozen bananas, ensure that they are at room temperature.)
  4. Mix melted coconut oil with near-room temperature 'milk', vanilla extract, and mashed bananas.
  5. Pour wet ingredients into dry ingredients bowl and mix together – take caution not to overmix. Fold in chocolate chips & uncooked millet.
  6. Spoon batter into muffin tins until about ¾ to full (for smaller muffins, or completely full for larger muffins). Bake at 375 F for about 20-25 mins.
  7. Gently take muffins out of muffin tin (may need to loosen sides with a knife) and place onto wire rack to cool.

Our Favorite Falafel Recipe (gluten-free, vegan)

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OUR FAVORITE FALAFEL RECIPE (gluten-free, vegan)

This is the best falafel recipe we have come up with so far! It’s an adaptation of many different recipes & has taken some time to perfect. If you have other suggestions on improvements or you’ve made successful changes, be sure to let us know! Hummus is a great addition, as well as the dips & sauces we recommended here. But feel free to get creative and serve these tasty falafels with anything that you wish.

One of Nick’s favorite ways to get creative is to shape the falafels into little hearts – this makes for an artistic and lovely meal 🙂

 

Nick’s special heart-shaped falafels with side of tahini lemon sauce, cucumber tzaziki dip, hummus & sliced cucumber.

Ingredients

  • 4 cups chickpeas (or 2 x 15-oz cans)
  • 1-2 cloves garlic, minced
  • 2 tsp cumin, ground
  • 1 tsp each ground coriander & turmeric
  • 1 tsp salt
  • ½ cup finely onion, minced (or 6 scallions, minced)
  • ¼ cup packed parsley, minced
  • ¼ cup water (a splash more if you used dried parsley)
  • 1 Tbsp lemon juice
  • a few dashes of cayenne (and a few dashes more for a bit of spice)
  • 1/3 cup gluten-free flour (we use Bob’s Redmill All Purpose Gluten-Free Flour)

Directions

– Rinse chickpeas & drain them well.

– Combine all ingredients but flour in a food processor (or mash in a bowl) until you have a uniform batter.

– Add flour and stir until thoroughly combined. (You can cook them now, or store in a covered container for several days)

Cook via frying:

– Heat a heavy skillet and add about 3 Tbsp oil over medium-high heat. When a drop of the batter sizzles when dropped into the oil, start dropping tablespoons full into the oil, flattening with the spoon so that you have small pancakes. Cook about 5 minutes per side; or until it is crisp on the outside and still soft on the inside.

– Place on paper towels to soak up grease & serve with your favorite sauce, dip, hummus, and pita.

Cook via baking (lower fat and still really tasty!):

– Preheat oven to 400F. Grease a baking pan & make batter into 1.5” balls (or 2” heart shapes) & flatten them to 1/2” – 3/4 “ thickness

– Bake for 10 mins one side, flip & bake another 10 mins the other side. Then broil 2 mins each side.

Recommended Sauce & Dip Recipes:

Tahini-Lemon Sauce Yields 1- 1 ½ cups (from Moosewood Cookbook)

  • ¾ cup sesame tahini
  • 5 Tbsp. fresh lemon juice
  • 1 medium garlic clove, minced
  • ¾ – 1 cup water
  • Salt to taste
  • Fresh parsley
  • Cayenne to taste (optional)

– Place tahini, lemon juice and garlic in a food processor or blender. Begin to process.

– With the motor running, add water until sauce reaches desired consistency (thinner than peanut butter, thicker than mayonnaise, in my opinion).

– Transfer to a small bowl or container, and season with salt, parsley, and cayenne if you want a little kick. Cover and refrigerate until you’re ready.

Cucumber-Tzaziki Dip

  • 1 cucumber
  • 1 clove garlic, minced
  • 1 Tbsp dill (dried, more if fresh)
  • dash salt & pepper
  • 2-3 dallops plain yogurt or sour cream

– Blend all ingredients together and serve.

Quick & Easy Healthy Homemade Meals: Creamy Pesto Pasta (gluten-free)

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CREAMY PESTO PASTA (gluten-free)

This recipe is a favorite in our household – definitely a once per week dish (at least!). It’s easy to make and is so satisfying with the perfect combination of mixed greens, pasta, and creamy pesto. The ingredients list may look daunting but it’s only because this dish is loaded with tasty veggies! And in the end, this dish is very versatile – you can use any combination veggies that you have on hand and it will be delicious.


 

Yummy creamy pesto, pasta & fresh mixed greens!

Prep Time: 15 mins

Cook Time: 15 mins

Serves: 4-6

Ingredients

  • 1 package of your choice of pasta or spaghetti noodles*, cooked
  • 1 Tbsp olive oil
  • ½ purple onion, chopped finely
  • 1 cup broccoli, chopped (use both floret & stem)
  • 1 yellow bell pepper, chopped (ideally organic – it’s high on the Dirty Dozen List)
  • 6 sprigs of asparagus, chopped into 1” slices
  • 6 mini portabello mushrooms, sliced thin
  • ½ cup plain organic yogurt (optional)
  • ½ – 1 cup your favourite homemade or store-bought pesto
  • baby mixed greens – spinach, mustard greens, baby kale, arugula, frisee, mizuna
  • handful cherry tomatoes, halved
  • green onions, for garnish (optional)

Optional addition for meat or meat alternative:

  • 1 chicken breast, cut into 1” cubes, cooked
  • 12-18 small prawns, deveined & shelled and cut in half, cooked
  • ½ block extra firm tofu, cut into 1/2” cubes sauteed in 1 Tbsp each olive oil & soy sauce

*Feel free to use any type of penne or long thin noodle… Try Tinkyada brown rice fettucini or spaghetti, TruRoots Ancient Grains Spaghetti,  Prairie Harvest linguine or spaghetti, or TruRoots Penne (available at Costco) to keep it gluten-free. Or, you can use whole wheat spaghetti, spaghettini, or linguine if gluten is not a worry in your household 🙂

Directions

–       Prepare pasta by bringing a large pot of water to a boil. Break uncooked pasta in half and add to boiling water, along with a pinch of salt. Turn heat to medium-high and let boil for 7-10 mins, or until el dente. Drain & put aside when done.

–       In a large skillet, heat oil over medium heat. Add all veggies into the pan and sautee until veggies are tender (but still a little crunchy) – about 7-8 mins.

–       Turn heat down to low, add yogurt & pesto to veggies. Add pasta and stir to coat.

–       Arrange baby mixed greens on a large plate. Add halved tomatoes on top of greens. Top this mixture with pasta & veggie mix, optional garnish, and serve while hot.

Enjoy! 🙂