Naturopathic By Nature

Healthy Eating & Healthy Living

Navigation

World Famous Glory Bowl Dressing

by 6 Comments

This recipe originates from Hollyhock on Cortes Island, BC – many people actually call this dressing the “Hollyhock Salad Dressing”. You can also find it in their first cookbook called ‘Hollyhock Cooks’. The dressing is creamy, tangy and also has a cheese-like flavour which pairs well with a big luscious green salad. At Hollyhock, they also add edible flowers and sprouted chickpeas, adzuki beans, lentils, and sunflower seeds to their salad bar – a great way to add easy-to-digest protein to your salads!

GLORY BOWL DRESSING (Dairy-free)

Glory Bowl Salad Dressing

Nutritional yeast adds a creamy & cheese-like flavour as well as B vitamins!

 

Ingredients

  • 1 cup olive oil
  • 1/3 cup apple cider vinegar
  • 1/3 cup tamari or soy sauce
  • ½ cup nutritional yeast flakes
  • 2 Tbsp tahini
  • 2 cloves garlic

Directions

Place all ingredients into a blender and blend for 15-20 sec. Enjoy mixed into a green salad, or poured over steamed veggies and rice.

Tuna Salad (dairy-free!)

by Leave a Comment

TUNA SALAD (DAIRY-FREE!)

Look at this – a tuna salad recipe from scratch made without mayo! And get this – it tastes really good! It’s also very easy to make.

I don’t have anything to say about this, except to try it, experiment with different chopped veggie combos & let me know if you like it 🙂 

The ingredients we used for this Tuna Salad. Chopped celery, cucumber, & peppers are also a great addition.

Ingredients

  • 1 can tuna (flaked or chunk), drained with some liquid saved
  • 2-4 Tbsp purple onion, finely chopped
  • 1 celery stalk, chopped finely
  • ¼ cup red bell pepper, finely chopped
  • 2-4 Tbsp dill pickle, finely chopped (optional)
  • 2 Tbsp tahini (sesame butter)
  • 1.5 Tbsp apple cider vinegar
  • 2 tsp olive oil (you may want to add more at the end to your liking)
  • salt & pepper to taste

Method

Add tuna with chopped veggies. Add tahini, vinegar, oil & mix together well. Add salt & pepper to taste, and a little more oil if you think it needs it.

Tuna Salad – great with rice crackers, in a wrap or pita, or on top of a bed of mixed greens.

Smooth & Creamy Chocolate Avocado Pudding (Dairy-free, gluten-free, vegan)

by Leave a Comment

I have a confession to make … I do NOT like avocado! I have tried it in salads, on sandwiches, as guacamole, and even as a face mask, I just can’t enjoy it. But, my next confession is that I LOVE chocolate pudding! I would choose chocolate pudding any day over any of Grandma’s pumpkin pie, Auntie’s famous carrot cake, Sister-in-laws to-die-for cheesecake, or other tantalizing dessert. 

So when I saw this recipe, I thought I would be open minded & give it a try. And I have to say that I was very impressed. The chocolate & sweetness factor is perfect, the creaminess is divine (and quite remarkable), and the options for toppings are endless. We choose to try organic shredded coconut, organic frozen wild blueberries, and organic raw whole almonds. You can find the original version of this recipe on this great blog by a Vancouver-based woman named Madhuri, who specializes in yoga & Ayurveda. I highly recommend her articles and videos for anyone interested in Ayurveda, yoga, and health in general.

So the next time you have some avocados but are tired of making guacamole and would rather something sweet – give this a try!

* And as a little disclaimer for others who are averse to avocado, this pudding has the least amount of avocado impact when eaten on the same day as it was made. Otherwise, the continuously ripening avocado flavour will start to creep in the leftovers.

SMOOTH & CREAMY CHOCOLATE AVOCADO PUDDING (Dairy-free, gluten-free)

Creamy & Sweet Chocolate Avocado Pudding!

Serving size 1-6 (depending on your generosity level)

Ingredients

  • 2 avocados, ripe, medium size
  • 4 Tbsp maple syrup – I use generous tablespoons to mask the avocado 😉 
  • 4 Tbsp cacao powder
  • 1/3 cup vanilla or chocolate almond milk
  • 1/4 tsp pure vanilla extract

optional toppings:

  • shredded coconut
  • crushed or whole nuts (pistachios, almonds, walnuts, etc)
  • berries (blueberries, strawberries, raspberries)
  • sliced banana
  • crushed candy cane (to get into the Holiday spirit)

Directions

It’s as easy as 1, 2, 3!

1. Cut the avocados in half lengthwise, scoop out the pit & scrape the avocado flesh into the blender.

2. Add all the other ingredients and blend.

3. Garnish with toppings of your choice, and serve.

Roasted Butternut Squash, Carrot & Yam Soup (Dairy-free, gluten-free, vegan)

by Leave a Comment

This cozy soup will satisfy your comfort food soup craving on a chilly day – it is smooth, sweet & flavourful. The pumpkin seed garnish gives a nice little crunch, as well as some protein and minerals such as zinc, magnesium, & iron.

Roasted Butternut Squash, Carrot & Yam Soup (Dairy-free, gluten-free, vegan)
 
Print
Prep time
Cook time
Total time
 
This is a nice soup with spices that are energetically warming - ginger, cumin, coriander, and cinnamon!
Author:
Recipe type: Soup
Serves: 4-6
Ingredients
  • • 1 medium butternut squash
  • • 4 large carrots, peeled & cut into 1” chunks
  • • 1 large yam, peeled & cut into 1” chunks
  • • 1 Tbsp olive oil
  • • ½-1 tsp sea salt, plus more to taste
  • • 1 Tbsp coconut oil or olive oil
  • • 1 large onion, chopped
  • • 4-6 garlic cloves, chopped
  • • 2 inch fresh ginger root, chopped
  • • 2-3 tsp ground cumin
  • • 1-2 tsp ground coriander
  • • pinch of cinnamon
  • • 5-6 cups water or veggie stock (less for thicker soup, more for thinner soup)
  • • Toasted or raw pumpkin seeds, for garnish
Instructions
  1. To Roast veggies:
  2. Preheat the oven to 400 degrees F.
  3. Rinse off the squash well, poke small holes randomly throughout the squash with a paring knife to allow the air to escape while roasting. Place on a small baking sheet or roasting pan.
  4. In a large bowl, toss together yam & carrots with olive oil & salt, and place on a baking sheet.
  5. Roast veggies in oven for 30-40 minutes until tender. The squash will likely need to stay in for another 20 minutes. When done (when you can cut through the squash easily with a knife), remove from oven & set aside.
  6. To get the soup ready:
  7. Heat 1 Tbsp coconut or olive oil in a large pot over medium heat. Add onion and stir. Cook until onion is soft and translucent, about 5 minutes. Add garlic, ginger,cumin, & coriander. Stir for about 1 minute to toast the spices. Add the roasted veggies and broth. Take the cooled squash, cut it in half, scoop out the seeds into the compost and scrape out the flesh into the pot. Bring to all ingredients to a boil. Reduce heat to medium-low & simmer for about 5 minutes.
  8. Puree soup using a hand blender. If you don't have one, very carefully puree it in a blender in batches. If you want a thinner soup, add more stock or water at this point and blend together.
  9. Add a pinch of cinnamon and salt to taste. Adjust any of the other seasonings at this time.
  10. Serve hot, garnished with pumpkin seeds. Yum!

 

 

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

by Leave a Comment

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)
 
Print
Prep time
Cook time
Total time
 
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.

Banana Blueberry Walnut Muffins (gluten & dairy free, vegan)

by Leave a Comment

I <3 Muffins!

Muffins are a great snack to have around for a quick bite when you’re on-the-go or need a little fuel to get you through the morning or afternoon. These muffins are both moist & hearty with a nice crunch from the walnuts. They are sure to impress the whole household!

A word about ‘xanthan gum’: Xanthan gum is a powder added to gluten-free baking to provide a ‘gluten’ texture to the baked goods. However, many people’s digestive systems do not tolerate this gum well, because it is derived from corn and, well, it is ‘gummy’. So you may want to consider replacing this ingredient with egg, ground flax seed, or ground chia seed. Or, you can omit it in most cookie & muffin recipes and not really notice a different in the texture. But it is best to keep xanthan gum in your gluten-free pancake, cake & bread recipes whenever it is called for.

Substitution for xanthan gum:

1. If you want to add a little fluffiness to any gluten-free recipe, you can always add a whisked egg or two to the wet ingredients. 

2. In a small bowl, add 1 Tbsp ground flax or chia seed with 2 Tbsp hot water. Let sit for 3-5 mins and add to wet ingredients.

Banana Blueberry Walnut Muffins (gluten & dairy free, vegan)
 
Print
Prep time
Cook time
Total time
 
These muffins are a modified version of the classic Banana Chocolate Chip muffins (also gluten and dairy-free!)
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 (*see the 'A word about xanthan gum' post for substituting xanthan gum)
  • 1 tsp baking soda
  • ½ tsp salt
  • 2 cups mashed ripe bananas
  • 1 cup vanilla ‘mylk’ (rice, almond, coconut, hemp, etc)
  • ¼ cup coconut oil, melted
  • 1 tsp vanilla
  • 1-2 cups frozen or fresh blueberries
  • 1 cup walnut pieces
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.
  4. Add melted coconut oil to dry ingredients and stir vigorously until there are several small clumps (it doesn't have to be perfect, it's just one way to avoid the melted coconut oil from clumping when colder ingredients are added).
  5. Mix milk & vanilla into mashed bananas.
  6. Pour wet ingredients into dry ingredients bowl and mix together. Fold in blueberries and walnuts.
  7. 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.
  8. Gently take muffins out of muffin tin (may need to loosen sides with a knife) and place onto wire rack to cool.
  9. Enjoy!