Fall Flavors: Sweet Treats (all-natural, non-dairy, low-carb, paleo and keto friendly)

As most of you babes know, I LOVE FALL! It is my favorite season because I love the colors, the weather cooling down, the flavors, Halloween…I could go on and on. I am proud to be basic and I am proud to have fallen in love with fall. There will be a ton of delicious recipes for my favorite season, and I already started with some Apple Fritters. However, my fall baking has not ended there. In fact since that post, I have created 3 new recipes that fit my dietary needs, give me the flavors I crave, and are made with all-natural ingredients. I was going to do individual posts, but I thought why not treat you all to 3-in-1!

So, I am going to organize this to the best of my ability. I will of course give my inspiration for creation for each recipe, but I am hoping to make this not too long of a read. I know I have been making some really long blog posts lately (which have felt AMAZING to post) but I know recipes are sometimes left short and…sweet (;

Just so you babes know, these recipes do not require anything too fancy. In fact, I got most of my ingredients at Trader Joe’s. I try to make my recipes lower in cost so you all can enjoy without breaking the bank. I know there are a lot of healthier recipes out there that require ingredients that are $20 each and for me, I cannot justify that! I want to be healthy, enjoy my treats, and still be able to make my student loan payment. Also, I do not know if these recipes are possible to make with regular flour, sugar, or butter because that is not how I choose to bake. I have restrictions in my diet and my blog sort of revolves around those. You are always welcome to try them out with any different ingredients and let me know how it goes! I love hearing about your experiences in the kitchen, and I always cry when I get sent pictures of you babes making my recipes (because it makes me feel like I helped some taste buds!) So, let’s get baking!

Paleo Pumpkin Spice Bread (gluten-free, dairy-free, and low-carb)

IMG_3008_Facetune_25-09-2018-16-28-22Pumpkin bread is one of my favorite fall treats. I used to always grab a piece with a Pumpkin Spice Latte at Starbucks before class in my college days. But, it’s definitely a lot more diet and budget friendly to make my own. I wanted to replicate the classic pumpkin flavor, while also making sure to include the spices that match pumpkin so well. With cinnamon, cloves, nutmeg, and ginger…this bread not only tastes delicious but makes your house smell like fall without lighting a candle! It is a lot denser than typical bread, simply because of the flour used, but it is every bit as delicious and can easily be made as muffins!

Ingredients

  • 1/2 cup coconut flour
  • 1/2 cup almond flour
  • 4 eggs
  • 1/4 cup all-natural honey
  • 1 1/2 cup pumpkin puree
  • 1/4 cup melted coconut oil
  • 2 teaspoons pure vanilla extract
  • 1 teaspoon baking soda
  • 2 tablespoons cinnamon
  • 1 tablespoon ground nutmeg
  • 1 tablespoon ground cloves
  • 1 tablespoon ground ginger
  • Sunflower seeds as optional topping

Directions

  1. Preheat oven to 350 °F and line a bread loaf pan with parchment paper.
  2. In a medium bowl, combine the coconut flour, almond flour, spices, and baking soda. Set aside.
  3. In a large bowl, beat the eggs and add the honey, vanilla, and coconut oil. Mix thoroughly.
  4. Add the pumpkin puree to the wet mixture and combine until smooth.
  5. Add the dry ingredients to the pumpkin mixture and combine until you have a smooth batter. Be sure that there are no lumps!
  6. Pour your batter into the lined bread loaf pan, and sprinkle sunflower seeds on top.
  7. Gently place in the oven and bake for 45-50 minutes. Let cool and enjoy!

“The Laura” Chai Latte Spiced Cookies (gluten-free, paleo, keto, dairy-free, vegan, and low-carb)

IMG_2619_Facetune_11-09-2018-18-49-10Okay, so this one goes out to the wonderful woman I spent all of last fall living in the mountains with…Laura Young! She and I had both changed our entire lives to take on jobs that ended up being absolutely insane. We lived in cabins with no running water or bathrooms, barely any electricity, and the closest town was about 6 miles away and as small as could be. Neither of us lasted long (she lasted longer than I did, of course) because the working conditions were just awful. However, we did experience a lot of fun fall things together, including the strangest haunted house ever and pumpkin searching in the grocery store parking lot. But one of the best memories were the times one of us would make a Starbucks run, because the closest one was about 40 minutes away, we would always bring back a drink for the other. Laura’s favorite fall order is a Venti Pumpkin Chai Latte with Soy. So, in honor of me missing my soul sister (who is now starting a new adventure in D.C.) I decided to make her favorite drink in the form of an Emilee friendly cookie. Laura, if you are reading this, I love you and you better make this. And if you aren’t Laura, then you should also make it and know that these cookies (I made 16) were gone within 2 days at my house! So delicious!

Ingredients

  • 2 cups almond flour
  • 1/4 cup coconut flour
  • 1/3 cup all-natural honey
  • 1/3 cup melted coconut oil
  • 1/2 teaspoon baking soda
  • 2 tablespoons pure vanilla extract
  • 2 tablespoons cinnamon
  • 1 tablespoon cardamom
  • 1 tablespoon ginger
  • 1 teaspoon ground nutmeg
  • 1 teaspoon ground cloves
  • 1/2 teaspoon black pepper

Directions

  1. Preheat your oven to 350 °F and line a baking sheet with parchment paper.
  2. Place all of the ingredients (yes, all of them!) in a bowl and combine with an electric mixer.
  3. When all ingredients are combined and a dough is formed, roll into a ball and store in the fridge for about 15 minutes.
  4. Once cooled, you can either form 2 inch balls and then flatten them, or you can roll out the dough and use cookie cutters to create shapes. I used the first method, but also tested the second, too!
  5. Place cookies on lined baking sheet and bake for about 8-10 minutes or until the cookies turn golden brown. I’ve found my oven to bake a bit differently than others.
  6. Remove from oven and allow the cookies to cool.
  7. Enjoy with homemade cashew milk, or your favorite fall drink!

Pumpkin Butter Thumbprint Cookies using Trader Joe’s Pumpkin Butter (paleo, gluten-free, dairy-free, vegan, and low carb)

IMG_3010_Facetune_25-09-2018-16-38-09Another one of my favorite treats for fall is Trader Joe’s Pumpkin Butter. It’s absolutely delicious and made out of some pretty clean ingredients. I love the depth of flavors, and that its less than $3 a jar. I’ve always loved thumbprint cookies, whether it is filled with jam or chocolate, but I haven’t tried making them since becoming gluten-free. Luckily, the cookie portion of this is very versatile and is what I consider to be a healthier shortbread. It’s soft and buttery but without actual butter! Plus the flavors in the cookies mix perfectly with the pumpkin butter on top! This is a simple recipe, and another crowd pleaser in my household. Just be sure to store any leftovers in the fridge in an air tight container so they stay edible (pumpkin butter does need to be refrigerated!)

Ingredients

  • 1 1/4 cup almond flour
  • 1/4 cup coconut four
  • 1/4 cup melted coconut oil
  • 1/4 cup all-natural honey
  • 2 tablespoons pure vanilla extract
  • 1 jar of Trader Joe’s Pumpkin Butter

Directions

  1. In a bowl, mix together all of the ingredients except the pumpkin butter. Combine until you have a dough-like consistency and roll into a ball. Place dough in the fridge for about 30 minutes.
  2. Preheat the oven to 375 °F and line a baking sheet with parchment paper.
  3. Using a tablespoon of dough per cookie, form into small balls. I was able to make about 15. Then, make an imprint in the center of each cookie with your thumb (get it, thumbprint cookies.)
  4. Bake for 10-12 minutes or until golden brown on top. Remove from oven and let cool for 1 minute. Then, repress your thumbprint down into the cookies and transfer to a cooling rack to cool completely.
  5. Using a spoon, fill each thumbprint with pumpkin butter.
  6. Let cool in the fridge for about 10 minutes to set!
  7. Enjoy!
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Red, White, and Blue Low-Sugar Desserts That Won’t Destroy Your Diet!

I am a huge fan of 4th of July. The sparklers, fireworks, bbq Foods, beach, sun, swimming, and desserts; all wonderful things that come even better with good company. I’ve always been a fan of spending the whole day and night celebrating and having a good time. This year however, I don’t want all the crazy added sugar. So, I decided to recreate some of my favorites with less sugar, better-for-you ingredients, and of course gluten-free ingredients. These desserts might not please every diet, so just keep that in mind! They can also be made to fit the need of other holidays by using different colors and themes! Personalization is a choice.

White Chocolate Covered Fruit

I love chocolate covered fruit. It is seriously one of my all time favorite things to eat and I don’t think that will ever change. I like the fact that something natural and nutritious can easily be made into a dessert. So, how did I transform this into a better-for-you dessert? I used all-natural white chocolate from the brand SunSpire Fair Trade. This allowed me to be in control of what ingredients I added to the fruit. If I am being 100% honest, the sprinkles are NOT anything special. They are regular ol’ sprinkles, and that’s okay! I decided to make white chocolate covered strawberries, bananas, and blueberries. My family approved and I cannot wait to take them with me for 4th of July festivities.

Ingredients

  • 1 package of SunSpire Fair Trade All-Natural White Chocolate Chips
  • 2 teaspoons coconut oil
  • Red and blue sprinkles
  • Any fruit you wish to cover in chocolate

Directions

  1. Wash and dry your fruit. Make sure it is completely dry so you don’t get any water in the chocolate.
  2. Cut your bananas into thirds and store all the fruit in the freezer for about 5-10 minutes. This is so the chocolate has an easier time hardening because the fruit is cold.
  3. In a microwaveable bowl, add 1/2 your chocolate chips and 1 teaspoon of coconut oil. Microwave for about 30 seconds, and mix ingredients together.
  4. Line a baking sheet with parchment paper. As you dip your fruit in the chocolate, line up on the baking sheet carefully. I suggest not doing too much at one time to avoid the chocolate hardening before you can put the sprinkles on.
  5. There are different ways to add sprinkles and I think you should be as creative as you want!
  6. Let chill in the freezer for at least 1 hour before serving. So yummy!

Simple GF Blueberry Loaf Cake

Again, all about honesty here, this did not turn out the way I had planned. However, it came out so delicious that I couldn’t help but share the success with you all. The original plan was to use blue berries and beets to create a swirl in the bread, but I just didn’t use enough! I could have easily used food coloring, but I wanted to make this cake as all natural as possible…and the blueberries added a little color without too much blueberry flavor which was the goal. My family has already finished the half I set aside for them!! So, how did I make a cake healthier but still moist and delicious? I used 100% pure maple syrup and a little bit of stevia. I also used gluten-free flour and coconut oil in place of butter. These simple switches can help make eating cake a little less of a guilty pleasure.

Ingredients

  • 2 cups gluten-free flour
  • 3 whole eggs
  • 1/4 cup All-natural maple syrup
  • 2 teaspoons stevia
  • 1/4 cup coconut oil
  • 1/4 cup almond milk
  • 2 teaspoons baking powder
  • 2 tablespoons vanilla extract
  • 1 teaspoon salt
  • 1/2 cup blueberries (optional)

Directions

  1. Preheat your oven to 350 °F. Then, line a loaf mold with parchment paper.
  2. With a hand mixer, combine your dry ingredients. Then slowly add your wet ingredients. Very simple and easy.
  3. Set aside 1/4 cup of batter. Pour the rest in your loaf mold.
  4. On medium high heat, break down the blueberries with 1 tablespoon water. Drain 4 tablespoons of the liquid into a cup and save the rest of the mix in an air tight container for oatmeal in the morning (trust me it’s delicious.)
  5. Mix the batter left aside with the blueberry liquid. Drizzle on top of the plain loaf and use a toothpick to create swirls.
  6. Bake in the oven for 30-35 minutes.
  7. Remove, serve, and enjoy!

Cauliflower Gnocchi with Creamy Roasted Vegetable Sauce and Italian Turkey Meatballs (Gluten-free, Low-Carb, Dairy-Free, Paleo-Friendly)

I grew up in a household where I was constantly exposed to so many different dishes and foods; I guess that’s what happens when your father has a passion for cooking and food. A classic choice was always some sort of Italian dish, so naturally this became my comfort food (well, that and mashed potatoes/French fries bc who doesn’t love those?) As most of you know, I recently went to New York (Brooklyn and Manhattan) where I allowed myself to eat a little less restricted while still trying to stay balanced. One thing I wanted the whole time I was there was pasta. Sadly, everywhere we went for dinner didn’t have pasta at all or did not serve gluten-free pasta. Even somewhere that said online that they did told me at their location they don’t! It isn’t always a choice to be gluten-free!!

IMG_8808So, naturally, the moment I got home my recipe creator mind went crazy trying to think of a delicious dish I could make to satisfy my craving. When I create recipes, I like to think of a dish and write down all my favorite flavors that match with that dish. For this recipe, I started with the sauce…because that is my favorite part! I wrote down a list of flavors that I wanted to taste, some extra veggies I could throw in to add more health benefits, and how I wanted to use the ingredients. Then, I moved on to what kind of pasta I wanted to match it with, and I needed to think of a protein to add so it would be a balanced meal. Thus, I created this beauty…okay the color is a little odd, but it comes from the mix of roasted veggies…yum!

I have heard about Trader Joe’s Cauliflower Gnocchi all over the BeachBody Instagram world. They are gluten-free and made with a base of cauliflower (veggie pasta? Yes please!) One of the best parts about them is that they are frozen, so you don’t have to worry about them going bad before you have your next pasta craving. I was finally ready to try these babies after reading about them for about a month now. When I got to the store, I was pleasantly surprised that they were only $2.50 a bag! That’s such a great deal, especially if you are gluten-free like I am and you are used to buying products for way more than the typical prices.

IMG_8809Next came thinking about a protein. I remembered how much I liked the meatballs I made a couple of months ago, and I was excited when I discovered ground turkey in the fridge that needed to be used. However, this time I wanted to do something different from the pesto flavor, so I used two of my spices from RawSpiceBar. If you have never heard of this company, I highly recommend looking into their spices. It is a quarterly subscription that sends fresh, high quality spices to your door and gives suggestions on how to use them. I love receiving the spices because they always inspire me to create things that I normally wouldn’t! I’ve cooked a variety of middle eastern and asian foods I would have never tried without these spices. I am not sponsored by them (a girl can dream) but I have been featured on their Instagram/Twitter pages and recommend them on a serious level! PS: Who can spy a hungry puppy in the bottom of this picture??

Now that I’ve blabbed enough, I am ready to share this recipe! My mom said this was some of the best sauce she has even had and I was so proud. The sauce is creamy without any added cream, and it was purely veggies, some spices, and olive oil! Pretty amazing what vegetables can do on their own! Give it a try and let me know how it goes.

Cauliflower Gnocchi with Creamy Roasted Vegetable Sauce and Italian Turkey Meatballs Recipe

This recipe yields about 3 servings of sauce and gnocchi, and 12-15 meatballs depending on their size.

Ingredients

Gnocchi:

  • Cauliflower Gnocchi from Trader Joe’s

Meatballs:

  • 1 pound lean ground turkey
  • 1 egg
  • 1/4 cup almond flour
  • 2 cloves garlic, minced
  • 1 package of RawSpiceBar New York Italian Seasoning (or your favorite Italian Seasoning)
  • 1 tablespoon fennel seeds (I used RawSpiceBar’s)

Sauce:

  • 6 tomatoes (I used Roma because that is what grows in my garden, but feel free to use beef or any other large tomato)
  • 1 whole sweet onion, sliced
  • 6-9 cloves of garlic (depending on preference)
  • 1 whole bell pepper, diced
  • 1/4 cup olive oil
  • 1 cup fresh basil
  • 3/4 cup fresh oregano
  • 2 tablespoons sea salt
  • 2 tablespoons cracked black pepper
  • 1 tablespoon crushed red pepper

Directions

  1. Preheat your oven to 400 °F. Line two baking sheets with foil for easy clean up.
  2. For your meatballs, in a mixing bowl, add egg, garlic, almond flour, spices, and fennel seeds. Mix until all ingredients are combined.
  3. Add your lean ground turkey. Be sure to mix really well so all of the turkey is covered in flavors, egg, and flour!
  4. Using a tablespoon for measurement, take a scoop of turkey and using your hands, roll into a tight ball and place on your baking sheet. If this thought totally disgusts you, you can also use a cookie scoop so you aren’t touching the raw meat. When making your meatballs, remember to try to make them all a similar size so you can be sure they cook through all the way.
  5. Put baking sheet in the oven and allow your meatballs to cook for 20 minutes.
  6. Using tongs, flip your meatballs so they brown on both sides. Cook for 10 more minutes. When done, take them out of the oven so they are ready to plate later.
  7. While your meatballs cook, you can begin to prep your veggies for the sauce. Chop your onions, tomatoes, and bell pepper, then lay them all out on your second foil lined baking sheet and season with a drizzle of olive oil, sea salt, and cracked pepper. Your garlic can be placed in whole cloves on the sheet as well!
  8. Place your veggies in the oven with your meatballs. They will take less time to roast than the meatballs, so keep a close eye on them. Mine took about 25 minutes and came out perfectly!
  9. In a sauce pan, add 1/4 cup of olive oil and your fresh herbs. Let this begin to warm up on a low heat so the herbs infuse their flavor into the olive oil.
  10. When your veggies are ready, add them to the sauce pan and begin to break them down while mixing it all together.
  11. In a blender, pour your sauce and blend until smooth. A hand held blender works just as well. I personally use my NutriBullet and love it.
  12. Pour your sauce back in the pan, add sea salt, cracked pepper, and crushed red pepper. Stir well and let simmer for 5 minutes.
  13. Cook your gnocchi according to the directions on the package.
  14. Pour gnocchi, sauce, and meatballs into a bowl and enjoy the heck out of it!

The Fudging Best Brownies Recipe (Gluten-free, Dairy-free, and LOW CARB!)

Being gluten-free isn’t easy, especially when dairy-restricted and certain-foods-cause-my-body-extreme-pain are also part of the deal. Something that I’ve had to adjust to is bringing my own food on trips, to parties, friends houses, work meetings…you name it! Lately, I’ve been trying to bring food that I create (a great excuse for recipe testing) so I can share it with others and give them the experience of eating the way I do. Whether it be a platter with specific cheeses, crackers, dips, and meats or something like brownies, I want everyone to understand that just because I do have a restricted diet does not mean what I eat is any less delicious. That’s where this recipe came in.

img_6442I was going to a party at my best friend’s house and I knew I needed to bring something to munch on. I was already going to be bringing my own gluten-free pizza, but I wanted to bring something to share as well. I was in the mood for brownies, and I figured it was the perfect time to create something new, healthy, and adapted to what I can eat. I made this based off of my love for dark chocolate and desire to eat all the peanut butter in the world. Now, I am sure this would taste amazing if you made it with almond butter or even sun butter instead, but I absolutely love peanut butter with dark chocolate.

I am not yet a ghee user, hence why I used coconut oil instead. Ghee would work deliciously, but I love the toasted, nutty flavor you get from using coconut oil, and so did my friends and family! They were also surprised that almond flour tasted great and is so much lower in carbs (after all, it’s just almonds!) Speaking of my consumers, they were all shocked that there were no non-natural ingredients in these brownies. No one would have guessed that these brownies weren’t just really great normal brownies. I had so many people asking me to make them a batch, or share my recipe…so here it is!

The Fudging Best Brownies Recipe

Ingredients

  • 2 tablespoons solid coconut oil
  • ½ cup organic, pure maple syrup
  • 2 whole eggs
  • 2 tablespoons organic, natural peanut butter
  • ½ cup of almond milk
  • 2 tablespoons vanilla extract
  • ½ cup unsweetened cocoa powder
  • 2 cups almond flour
  • 1 tablespoon cinnamon
  • ¼ tablespoon sea salt
  • 2 tablespoon baking powder
  • ¼ cup organic mini dark chocolate chips
  • Crushed peanuts and mini dark chocolate chips to garnish

Directions

  1. Preheat your oven to 350 °F.
  2. Using a mixer, combine coconut oil and maple syrup in a large mixing bowl. Blend in eggs, almond milk, vanilla, and peanut butter.
  3. In a separate bowl, whisk together almond flour, cocoa powder, cinnamon, sea salt, and baking powder. Make sure there are no lumps, and check around the bottom edges of the bowl for any flour build up.
  4. Slowly incorporate your dry ingredients to your coconut oil/peanut butter mixture. Add your dark chocolate chips.
  5. Line an 8” X 8” baking pan with parchment paper and if desired, spray a coat of coconut oil cooking spray for less sticking. Pour batter into the baking pan and spread evenly. Garnish with crushed peanuts and more dark chocolate chips (optional).
  6. Bake for about 30-35 minutes. Mine personally took 35 minutes, but it does depend on your oven!
  7. Remove from oven and allow to set and cool before slicing into squares.
  8. Enjoy with family, friends, or coffee!

Cheesy Kale Chips (Vegan, Gluten-free, Dairy-free)

IMG_6423If you follow my blog or Instagram (@wellnessandwelldrinks) you know my absolute obsession with kale. It is honestly one of my favorite foods. So, it should be no surprise that I am bringing you another kale recipe! Yes, I fully believe one day I will turn green, and no I am never going to end the positive relationship kale and I have.

I’ve been making kale chips for years. In college, I wanted to find an alternative to carb filled chips, so I found random vegetable chips, one being kale chips. I first tried the version Trader Joe’s sells and although I love them, I knew I could easily make my own version for less than $4 a bag. So I started making kale chips of all flavors; ranch, sea salt, cracked pepper, taco, spicy buffalo…you name it! But something I couldn’t figure out was how to make a delicious cheesy version. Sure, I tried powdered cheese, but that stuff is not the best for your body. My recent dietary needs call for natural, less processed foods. Then I remembered an ingredient I recently started incorporating into my life…nutritional yeast.

If you remember, I used nutritional yeast in my Creamy Vegan Alfredo Sauce. I will go ahead and paste my excerpt about nutritional yeast again here:

“Nutritional yeast is actually made from an organism that grows on cane and beet IMG_6182molasses which is then harvested and dried to deactivate the yeast. Sounds super unappealing right? I thought so too, until I found out some of the benefits. First of all, nutritional yeast is full of B vitamins, especially B6 and B12. It also helps improve digestion and contains both protein (up to 6 grams per serving) and thiamine, so yes, this can potentially aid in weight-loss. Not to mention, it has antiviral and antibacterial powers so, hello immune system booster! It is way lower calories than cheese, not to mention has no fat, sugar, or added ingredients. Nutritional yeast adds a nutty cheese flavor to all your dishes. I first tried it on some popcorn and wow, it tasted just like parmesan cheese! I am still an avid cheese consumer (it makes wine nights that much better!) but I think it is important to find ways to lessen the amount of dairy I eat, and expose that to others as well. Many stores selling nutritional yeast, but I like to buy mine at Trader Joe’s and Sprout’s.”

My idea came from adding it to popcorn (again, if you haven’t tried that yet, it’s so tasty!) I knew nutritional yeast adds a great cheesy flavor, and now I know that when it’s baked, it becomes even cheesier! Follow my recipe below for a healthy, beneficial snack that will have you shocked at simple it is to make (and consume the entire batch within one sitting…) But hey, it is KALE after all (;

Cheesy Kale Chips Recipe

This recipe yields about 3-4 cups of kale chips when cooked. Honestly, this is one of those recipes you can add more or less seasoning to based on preference. It is easily customizable!

Ingredients

  • 1 bunch of kale, chopped and steams removed
  • 4-5 tablespoons of nutritional yeast
  • 3 tablespoons olive oil
  • 1 tablespoon sea salt
  • 1 tablespoon black pepper

Directions

  1. Preheat your oven to 300 °F. Line a cookie sheet with foil.
  2. In a bowl, mix together kale, olive oil, nutritional yeast, and spices. I like to use a container with a lid so I can just shake it all together.
  3. Spread the kale out on your cookie sheet.
  4. Bake for about 10 to 15 minutes depending on your crunch preference. I like mine to be crunchy but not burn so I cook for about 12 minutes.
  5. Store extras in an air tight container. Enjoy a portion or all at once (;

Creamy Vegan Alfredo Sauce

IMG_6186As most of you know, I am not vegan. However, lately my stomach has been a mess due to my adenomyosis, so I have been trying to eat really whole, natural, and healthy foods for the past couple of days. I’m gluten-free, which helps with the inflammation, but every now and then I try to be dairy and meat free to help my stomach get back on track. Last night, I was craving fettuccini Alfredo, so I brainstormed a way to make this recipe full of veggies, completely dairy free, and just as delicious as the real stuff. I must say, I was actually surprised how well this turned out!

In this recipe, I use nutritional yeast in replacement of cheese. If you have never use this stuff, I highly recommend trying it out. Nutritional yeast is actually made from an organism that grows on cane and beet molasses which is then harvested and dried to deactivate the yeast. Sounds super unappealing right? I thought so too, until I found out some of the benefits. First of all, nutritional yeast is full of B vitamins, especially B6 and B12. It also helps IMG_6182improve digestion and contains both protein (up to 6 grams per serving) and thiamine, so yes, this can potentially aid in weight-loss. Not to mention, it has antiviral and antibacterial powers so, hello immune system booster! It is way lower calories than cheese, not to mention has no fat, sugar, or added ingredients. Nutritional yeast adds a nutty cheese flavor to all your dishes. I first tried it on some popcorn and wow, it tasted just like parmesan cheese! I am still an avid cheese consumer (it makes wine nights that much better!) but I think it is important to find ways to lessen the amount of dairy I eat, and expose that to others as well. Many stores selling nutritional yeast, but I like to buy mine at Trader Joe’s and Sprout’s.

Creamy Vegan Alfredo Sauce

This recipe yields about 4 cups of Alfredo sauce. I personally got multiple uses out of it, but it could easily serve 4 or 5 people!

Ingredients

  • 2 1/2 cups riced cauliflower (note: you can use small cut up pieces as well, riced will help it blend easier)
  • 1/2 white onion, chopped
  • 2 tablespoons olive oil
  • 4 cloves of garlic, minced
  • 1 1/2 cup of unsweetened almond milk
  • 1/4 cup nutritional yeast
  • 2 tablespoons cracked pepper
  • 1 tablespoon sea salt

Directions

  1. Boil water in a small sauce pan. Add the riced cauliflower and let cook for 5 minutes. The softer, the better. Then drain.
  2. In a pan, add your olive oil and onions. Let the onion cook until soft and brown in color.
  3. In a blender, combine cooked cauliflower, cooked onion, garlic, almond milk, nutritional yeast, sea salt, and cracked pepper. Blend until smooth and creamy.
  4. Serve warm and store leftovers in an air tight container or jar for up to a week.

Ways to enjoy and use:

  • I made spaghetti squash (for information how to cook spaghetti squash/its benefits IMG_6188 click here) and steamed broccoli, then added a good heaping of this delicious sauce. This picture does not do this dish justice at all, but what can you do (;
  • Chicken Alfredo
  • Mix into brown rice or quinoa
  • Pour on top of baked potatoes
  • As a replacement for regular pizza sauce
  • Pour on top of roasted veggies
  • As a dip for air fried veggies
  • Fettachini Alfredo!

Green Monster Pizza

IMG_5750Finally, I am back to getting some time for recipe testing. The past few weeks have been very busy, but I am glad to be writing again. I will have a lot more content soon. My recipe today was inspired by my love and wanting for pizza, but not wanting something greasy or loaded with cheese. I am trying to be really good to my body for wellness and health reasons, but I do not deprive myself. I am traveling this weekend, so I know there will be plenty of times to indulge then, so I did not want to indulge today. I was pretty excited with the outcome of this pizza, and shocked that it fulfilled my craving and that I got so many nutrients in! Also, this pizza traveled well (I had it for dinner at work and it held together great!)

You might be questioning the recipe when looking at the ingredients. There are no tomatoes, no pepperoni, and a lot of greens! As my wonderful friend Ryan would say, this pizza is on the Emilee diet (putting kale in EVERYTHING!) So what did I do to make it taste more like pizza and less like salad on bread? I incorporated some of my favorite pizza flavors, olives, basil, and crushed red pepper. This gave me some pizza flavor without overloading on greasy or unhealthy toppings. Not that tomatoes are unhealthy, but they are higher in sugar, carbs and acid. I also wanted to experiment with a sauce different than the usual pizza sauce…and wow, I am glad I did!

Green Monster Pizza Recipe

This recipe yields enough ingredients for one 8-inch pizza. You can adjust for your pizza size needs! I also want to note, you can use any kind of dough that you please. Mine is a frozen, corn-based crust because I am gluten-free, but you can choose your own crust adventure (maybe zucchini crust for even more greens!!)

Ingredients

Sauce

  • 1 medium ripe avocado
  • 1 cup kale
  • 1/2 cup your favorite herb (I used basil, but parsley would work great too!)
  • 1/4 cup water
  • 2 tablespoons crushed red pepper
  • 1 tablespoon garlic powder
  • Sea salt and cracked black pepper to taste

Toppings

  • 3/4 cup shredded cheese (I used a fiesta blend because it’s what I had, but any cheese works great, including vegan!)
  • 1/2 cup steamed broccoli
  • 1/2 cup steamed kale
  • 1/4 various bell peppers, steamed and sliced
  • 1/4 cup chopped black olives
  • Drizzle of olive oil (optional)

Directions

  1. Preheat your oven to the appropriate temperature for your pizza crust. Mine was 425 °F, but times will vary.
  2. Place your crust on parchment paper on a baking sheet. This calls for easy clean up!
  3. In a blender or food processor, combine sauce ingredients. The water will help the kale and herbs get incorporated with the avocado.
  4. Spread your sauce all over your pizza crust.
  5. Time to add your cheese! Sprinkle the desired amount (I won’t judge you if 3/4 cup is not enough!)
  6. Next, take your steamed broccoli and kale and arrange on the pizza.
  7. Now comes for those bell pepper slices and black olives.
  8. Drizzle with olive oil for an extra crispness on the veggies.
  9. Cook to the time recommended for your crust. Mine was 12-15 minutes.
  10. Take your pizza out of the oven and let sit for 2-5 minutes.
  11. Enjoy!!