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Tag Archives: Dairy-Free

Dairy-Free (DF) recipes do not contain milk ingredients including butter, cheese, cream, and yogurt. They may contain eggs. To earn the DF tag on this website, a recipe must not require any substitutions (such as vegan cheese) to be DF.

Zucchini Carrot Souffle Muffins

22 Feb

This muffin recipe* is from my friend Chloe who I have known since we were kids in elementary school. Today, Chloe is a registered dietitian (RD) and owns a nutrition consulting business in Cambridge, MA. She has a firefighter husband, four kids and two dogs. I saw Chloe as a client when I was trying to lose some weight a few years ago and she helped me immensely by giving me a plethora of recipes that are both healthy, guilt-free and delicious. You will see many more of Chloe’s recipes on my blog as I have time to upload them. I think these muffins are ingenious— They are gluten-free, dairy-free, paleo-friendly and are an easy way to get some extra veggies. They also have no added sugar with the exception of maple syrup. They have just a touch of sweetness.

*Alternately, you can put the batter in a loaf pan lined with parchment paper and turn this intro bread instead of muffins.

Original Source: Chloe Schweinshaut, RD of RiversideNutrition.com

 

Preparation Time: 30 minutes
Cooking Time: 35 minutes
Ready In: 1 hr 5 minutes
Makes 10 servings (depending how large your muffin tins are)

Ingredients:

  • 1/4 cup maple syrup
  • 4 eggs (separated)
  • 1/4 cup coconut oil (melted)
  • 1 tablespoon vanilla extract
  • 1 cup almond flour
  • 1/4 cup coconut flour
  • 1 1/2 teaspoons baking powder
  • 1 tablespoon ground flax seed
  • 1 tablespoon hemp seeds
  • 1/4 teaspoon sea salt
  • 1 carrot (grated)
  • 1 zucchini (grated)

Instructions:

  • Preheat oven to 350 F. Grease a muffin tin or line one with muffin cups.
  • In a bowl, whisk together maple syrup, egg yolks, melted coconut oil and vanilla extract.
  • Add dry ingredients to the wet mixture and combine thoroughly.
  • Add grated carrot and zucchini. (Note: If it is too wet, add more coconut flour. If too dry, add 1 tablespoon warm water at a time).
  • Using a handheld or stand mixer, whisk egg whites until stiff peaks form. Gently fold egg whites into batter.
  • Scoop batter into muffin cups and bake for 35 minutes or until a toothpick comes out clean. Let cool before serving.

 
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Posted by on February 22, 2020 in Breads, Healthy Snacks

 

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Coconut Date Balls

22 Feb

If you are looking for a healthy way to satisfy your sweet tooth, these Coconut Date Balls may do the trick! As Ellie Krieger says, they have “no added sugar” because all the sweetness comes from the dates themselves. Ready within minutes, they are fun to make with kids or just by yourself when you are craving a late afternoon snack or dessert. I am a huge fan of Ellie Krieger and have been making these every week since I saw the video on her website. You would never guess they are gluten-free, dairy free and vegan.

Original Source: Ellie Krieger.com
You can also view Ellie demo this recipe on her Facebook page

Preparation Time: 5 minutes
Cooking Time: N/A
Ready In: 10 minutes
Makes 8 servings (serving size: 3 balls)

Ingredients:

  • 3 tablespoons shredded, unsweetened coconut
  • 7 ounces pitted dates
  • 3 tablespoons whole, natural almonds
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon salt

Instructions:

  • Place the coconut on a small plate.
  • Place the dates, nuts, cinnamon and salt in the bowl of a food processor and process until finely chopped.
  • Using a rounded teaspoon of the mixture, press it into a ball with your fingers, then roll the ball into the coconut, pressing down somewhat so the coconut adheres.
  • Repeat with the remaining mixture and coconut.
 
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Posted by on February 22, 2020 in Desserts, Healthy Desserts, Healthy Snacks

 

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Baked Eggplant

29 Jan

This baked eggplant is great as a stand alone side side dish or as part of the Mediterranean Eggplant Bake recipe (also from Fran McCullough). If you like Italian food, nothing is more satisfying! This is a healthier way to prepare eggplant than frying and breading it it as is done in Eggplant Parmasan.

 

Original Source: The Low Carb Cookbook: The Complete Guide to the Healthy Low-Carbohydrate Lifestyle- with over 250 Delicious Recipes, by Fran McCullough

Preparation Time: Up to 30 minutes
Cooking Time: 20 minutes
Ready in: Up to 50 minutes
Makes 6 servings

Ingredients:

  • 1/2 cup extra virgin olive oil
  • 2 pounds eggplant, in 1/2 inch slices
  • Salt to taste
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon oregano
  • Pepper to taste

Instructions:

  • Preheat the oven to 450F. To make the first batch of eggplant: Pour half the oil into a 15×12 inch roasting pan and spread it around the bottom. Dip half the eggplant slices in the oil to coat both sides and arrange them in the pan in one layer. Bake for 10 minutes. Turn the slices and bake another 10 minutes, or until the eggplant is golden brown. Remove the eggplant to a serving platter and sprinkle with half the lemon juice. Crumble half the oregano on top and add pepper to taste.
  • Repeat the procedure with the remaining eggplant slices. The eggplant tastes best at room temperature; if it’s been refrigerated, let it come to room temperature before serving. The flavor just improves day to day, up to about 3 days.

Chef’s Tip: The author suggests peeling and salting the eggplant for 30 minutes prior to cooking if it’s store bought. She says that garden-fresh eggplant does not require salting.

 
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Posted by on January 29, 2020 in Side Dishes, Vegetable Side Dishes

 

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Layered Eggplant and Zucchini Casserole

21 Dec

I came across this recipe online while searching for a no-fuss week night meal that is easy to throw together and will not expand my waistline. This casserole is so delicious you would never guess that it is low-fat, low-carb and vegan or that the ingredients can be compiled in the amount of time it takes to pre-heat the oven. The bean spread in the middle is what gives the vegetables their flavor. The best part is that this stand-alone entree is quite filling. You don’t need to prepare a side dish to accompany the casserole unless you are inspired to.

Original Source: OhSheGlows.com

Preparation Time: 20 minutes
Cooking Time: 40 minutes
Ready in: 1 hour and 40 minutes
Makes 4-6 servings

Ingredients:Eggplant and Zucchini Casserole

  • 2 medium eggplants
  • 1.5 medium zucchini, thinly sliced (The original recipe calls for 1.5 zucchini, but I use 2))
  • 2 cups leftover homemade chili OR pasta sauce
  • One 15-ounce can navy (great northern) beans, drained and rinsed
  • 1/2 tablespoon nutritional yeast (optional)
  • 1 teaspoon basil
  • 1/2 teaspoon oregano
  • 2 garlic cloves, minced
  • 1 cup spinach (optional)
  • 2 tbsp extra virgin olive oil
  • 1/2-3/4 teaspoon sea salt, to taste
  • Vegan parmesan cheese, for garnish

Instructions:

  • Preheat oven to 450F. Peel the eggplants and cut into 1/4-inch slices. Lay on a lined baking sheet and pre-cook eggplant only for about 15 minutes, or until shrivelled. Remove from oven and cool.  While the eggplant is cooking, slice the zucchini and set aside. Now prepare your bean filling, by processing the drained beans, herbs, salt, garlic, olive oil, and nutritional yeast (optional) in a food processor until smooth. Gather the eggplant, zucchini, sauce, and bean filling and get ready to layer your casserole.
  • Preheat oven to 425. Grease a mid-sized rectangular casserole dish with oil. Put a thin layer of sauce in the bottom of the dish. Arrange 1/3 of the eggplant slices over the sauce. Spread 1/2 of the bean filling over the eggplant, and put half of the zucchini on top. Add a layer of the sauce. Repeat eggplant, bean filling, zucchini, and sauce. Place the final layer of eggplant over the top and pour the remaining sauce evenly over top, spreading with a spoon.
  • Bake for about 40 minutes at 425F. Once zucchini is cooked, remove from oven and allow to cool for about 5-10 minutes before serving. Sprinkle on some vegan parmesan cheese if desired.
 
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Posted by on December 21, 2019 in Casseroles, Lasagna, Uncategorized

 

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Debi’s Gypsy Soup

01 Dec

(Original source: The Moosewood Cookbook, by Mollie Katzen)

My friend Debi makes this delicious soup for her family and often brings it to parties. One of the best things about Gypsy Soup is that it is gluten-free, dairy-free and vegetarian, so it may be enjoyed by people with a variety of dietary restrictions. Most importantly, it’s full of flavor and perfect for a cold winter evening.

Preparation Time: 20-25 minutes (if you use canned chickpeas as opposed to raw)
Cooking Time: 25 minutes

Ingredients:

Spices:

  • 2 tsp paprika
  • 1 tsp turmeric
  • 1 tsp basil
  • 1 tsp salt
  • dash of cinnamon
  • dash of cayenne
  • 1 bay leaf
  • 1 tbs tamari sauce (Gluten-free individuals may leave out the tamari or use a gluten-free brand).

Other Ingredients:

  • 3-4 Tbsp. olive oil
  • 2 cups chopped onion
  • 2 cloves crushed garlic
  • 2 cups peeled and chopped sweet potatoes or winter squash
  • 1/2 cup chopped celery
  • 1 cup chopped fresh tomatoes
  • 3/4 cup chopped sweet peppers
  • 1 1/2 cups cooked chick peas
    • If using raw chickpeas, begin soaking 3/4 cup at least 3 1/2 hours before making the soup, and allow 1 1/2 hours for them to cook. If you are short on time, canned chickpeas work too.
  • 3 cups stock or water (Debi always uses stock, but boxed organic vegetable broth is fine).  

Instructions:

  • In a soup kettle or large saucepan saute onions, garlic, celery and sweet potatoes in olive oil for about 5 minutes.
  • Add seasonings (except tamari sauce) and the stock or water.
  • Simmer, covered, 15 minutes.
  • Add remaining vegetables and chickpeas. Simmer another 10 minutes or so-until veggies are as tender as you like them.
  • Add tamari sauce.
Chef’s Note:
“This is the most forgiving soup I have ever made. The vegetables used in this soup are flexible.  Any combination of orange and green vegetables are fine. For example, peas or green beans could replace peppers.  Carrots can be used instead of or in addition to the squash or sweet potatoes, etc. I use lots of extra veggies and broth to make a bigger pot. The only thing I treat seriously are the spices. They are what make the soup!”
 
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Posted by on December 1, 2014 in Soups

 

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Breakfast Power Smoothie

30 Nov

Dad 

In an effort to get more vegetables in my diet, I started making breakfast smoothies with spinach and kale. Unfortunately, they tasted like cardboard and were barely palatable. Then, I remembered that Dad makes himself a healthy smoothie every morning, so I asked him what he puts in it. When I made this smoothie at home, it was delicious! The orange juice masks the bitter taste of the kale. This is a perfect smoothie to drink for breakfast because the protein will stave off your hunger until lunch time, preventing you from binge eating later in the day.

 

Preparation Time: 15 minutes
Cooking Time: N/A

Ingredients:

Liquid base:

  • 16 ounces (2 cups) of fresh squeezed orange juice (NOT from concentrate)– Dad highly recommends OJ
  • You may substitute the orange juice for coconut milk OR coconut water, but the smoothie may be watered down

Fruit:

  • Add two of the following four frozen berries, depending on your tastes:
    • blueberries (10-12 berries)
    • strawberries (8 berries)
    • raspberries (8 berries)
    • pineapple (8 slices)
  • 1/2 of a banana (cut off the top stem of the banana to preserve the remaining half)
  • 1/2 of an avocado

Vegetables:

  • 3 leaves of kale (Dinosaur/Lacinato Kale is most nutritious)
  • 6 slices of cucumber
  • 6 cubed slices of carrot
  • 6-7 cubed slices of celery
  • 5 leaves (or more) of parseley

Other Ingredients:

  • 1 serving of whey protein powder
  • 6 Tbsp. of olive oil
  • Up to 5 Tbsp. of cereal (optional)

Instructions:

  • Pour orange juice into blender.
  • Add other ingredients, blending as you go.
  • Enjoy!
 
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Posted by on November 30, 2014 in Beverages, Smoothies

 

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Baked Sherry Fruit Casserole

06 Jan

Grandmama

I found this recipe in Aunt Jaymie’s recipe box on a notecard in Grandmama’s handwriting. I don’t remember her ever making a fruit casserole for us, but it looked delicious, so I copied it down. The recipe calls for Queen Anne cherries, but you can substitute regular cherries if the Queen Anne variety is not available. Just remember to remove the pits!

On the notecard, my grandmother wrote:

“This was served to me at a luncheon that included creamed chicken in patty shells, tomato bisque, chilled asparagus, and rolls. We’ve also served it with ham and chilis rellenos for brunch; ham or chicken for dinner. I’ve never used the cherries as I couldn’t find any.”

Ingredients:

Drain and save 3/4 cup mixed juice:

  • 1 – 29 oz. can peach halves
  • 1- 29 oz. can pear halves
  • 1- 1 lb. can Queen Anne cherries

Pour over these 2 cups boiling water. Cover and simmer about 20 minutes. Drain and discard water:

  • 1/2 cup seedless raisins
  • 2 medium oranges cut in thin slices

Mix with 3/4 cup reserved fruit juice, cook until thickened. Cool and add sherry:

  • 1/2 cup sugar
  • 3 Tbsp. flour
  • 1/4 tsp. salt
  • 1/2 cup sherry

Instructions:

  • Arrange fruit in 2 quart oblong baking dish, making a pattern of peaches, pears, orange slices, raisins, (and cherries if you have them), and cover with the sauce.
  • Refrigerate, covered, overnight.
  • Bake uncovered in preheated 350 degree oven for 1 hour,
 
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Posted by on January 6, 2012 in Casseroles, Desserts, Fruit Cobblers and Crisps

 

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Strawberry Pie

06 Jan

Nana

This is a simple strawberry pie recipe from my great-grandmother who we called “Nana.” She died when I was eight years old, so unfortunately I did not get to know her well. While strawberry rhubarb is my favorite, there are times of the year when rhubarb is difficult to find, so strawberry pie is a good substitute if you want to make a fruit pie during the winter months. Nana says that this recipe is originally from Mark Daily who was probably a friend of hers.

Ingredients:

  • 1 qt. strawberries
  • 1 cup water
  • 1 cup sugar
  • 3 Tbsp. cornstarch
  • Baked pie shell

Instructions:

  • Simmer about 1 cup of the strawberries and 2/3 cup of the water about 3 minutes.
  • Blend sugar, cornstarch, and 1/3 cup water. Add to boiling mixture.
  • Boil one minute, stirring completely. Cool.
  • Put remaining strawberries in pie shell, cover with cooked mixture. Chill until firm- about 2 hours. Serve with sweetened whip cream.
 
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Posted by on January 6, 2012 in Desserts, Pies, Summer Pies

 

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Miso Soup

05 Jan

Mom

Miso is a Japanese soup and it’s very healthy! When my brother and I got sick as kids, my mom used to make us miso soup instead of the traditional chicken noodle soup that most parents make. She bought raw miso and made the soup from scratch. I believe she first learned about miso during her years in Japan when my grandfather was stationed there in the Navy.

Ingredients:

  • 8 cups water (bring to boil)
  • 1 block extra firm tofu
  • 2 large carrots, cubed
  • 1 bunch scallions, chopped
  • 2 cloves garlic, chopped fine
  • 3 thin slices fresh ginger, chopped
  • Add anything else you might like

Instructions:

  • Add ingredients to boiling water.
  • Turn heat down and cook until carrots are not over-cooked, but still have a bit of a crunch.
  • Take about 1/2 cup broth into a measuring cup and add miso to taste- perhaps as much as 1/2 cup. Mix with broth- add to pot after it has stopped boiling.
  • Let sit for about 5 minutes.
  • Enjoy! Do not bring to a boil again.
 
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Posted by on January 5, 2012 in Soups

 

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Southern “Sweet Tea”

25 Jun

(Original Source: AllRecipes.com)

Sweet tea is known as the “wine of the South.” This delicacy is made by adding sugar to black tea while it is still hot and then blending the sweetener so that the sugar becomes part of the tea. Afterward, the tea is refrigerated and ice is added. Some people add lemon for flavor. The farther south you go, the sweeter the tea becomes. Under NO circumstances is sugar added as an afterthought once the tea is cold. That is simply iced tea, not sweet tea!

I have modified the original recipe for “Ol” Alabama Sweet Tea” so that it has a “moderate” amount of sugar, commensurate with what you might find in southern Virginia and the Carolinas. I can’t take it any sweeter, but if you want to taste Alabama sweet tea, double the amount of sugar! In the Deep South, many restaurants don’t even serve unsweetened iced tea.

Preparation Time:
Cooking Time:

Ingredients

  • 1 cup sugar
  • 1/2 gallon water
  • 1 tray ice cubes
  • 3 family sized teabags of orange pekoe tea
  • 3 cups cold water, or as needed

Instructions:

  • Pour the sugar into a large pitcher.*
  • Bring water to a boil in a large pan.
  • When the water begins to boil, remove from the heat, and place the teabags in.
  • Let steep for 5 to 6 minutes.
  • Remove tea bags, and return tea to the heat.
  • Bring just to a boil, then pour into the pitcher, and stir until the sugar is dissolved.
  • Fill the pitcher half way with ice, and stir until most of it melts.
  • Then fill the pitcher the rest of the way with cold water, and stir until blended.

* If using a glass pitcher, be careful about pouring in hot tea to prevent cracking. Consider making the tea in a heat resistant container and transferring to the pitcher later.

 
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Posted by on June 25, 2011 in Beverages, Tea

 

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