Tag Archives: animal free
Gluten Free Cranberry-Almond Clif Bars
I’ve always been a little particular about my granola bars. A good granola bar is moist, not too sweet, and big enough to serve as a substantial snack.
When I discovered Clif Bars, I was ecstatic that they met all my qualifications – I still do enjoy them as midday snacks at work and fuel for the gym. However, the $1.69-per-bar price tag means I’m not really able to incorporate them into my diet as often as I would like. And as with all homemade delights, it allows me to customize the flavors, which I am totally into.
By using gluten-free rolled oats and Koala Crisp cereal, even those with Celiac Disease and other gluten intolerance can enjoy the beauty of the simple, substantial granola bar. If you don’t have Koala Crisp on hand, any crispy rice cereal will do – I’ve even used crushed Rice Chex in the past with great success.
Gluten Free Cranberry-Almond Clif Bars
Adapted from Enlightened Cooking
Makes 6 bars
1 cup gluten-free rolled oats
1 1/4 cup gluten free cereal, such as Koala Crisp
2 tablespoons ground flax seed
1/4 cup dried cranberries
1/3 cup sugar-free maple syrup
1/2 cup natural almond butter
1/4 teaspoon almond extract
1 teaspoon vanilla extract
1 teaspoon cinnamon
1. Combine oats, cereal, flax, cranberries and cinnamon in a large mixing bowl.
2. Combine syrup and almond butter and microwave 30-60 seconds until melted. Stir together, then add vanilla. Stir until creamy.
3. Add the syrup-almond butter mixture to the dry ingredients, mixing well first with a spoon and then with your hands. Ensure that everything is well-coated and scrape the stickies off your hands.
4. Firmly press mixture into a greased 8x6inch pan and refrigerate for at least 30 minutes. Slice into 6 bars and wrap each individual bar in plastic wrap. Store in the refrigerator.
Nutrition per Bar: 209 calories, 10g fat, 27g carbohydrates, 6g protein.
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Caribbean Squash, Rice and Kale
After enjoying several months of spring-like weather, winter has finally arrived here in New Jersey. The chill in the air is more appropriate for February, and Saturday night even brought in a few inches of snow.
The vegetable offerings are really the only thing I enjoy about winter. As much as I’d love to trade in boots for flip-flops, the produce aisle at my local grocery store makes it a little more bearable. People tend to get into produce “ruts” when the temperatures drop, relying heavily on root veggies, but just because the landscape looks barren doesn’t mean that the kitchen has to. Beets, broccoli, winter squashes, brussels sprouts, persimmons and yams are just a handful of the delicious offerings available during the winter months.
When the temperature starts to dip, I like to make recipes that remind me of sunnier times. Curry powder and lime juice combine with winter staples to create a dish reminiscent of the Caribbean. This pot of warmth, comfort and color is the perfect way to shoo away the winter blahs…for an afternoon, anyway.
And with butternut squash and kale a mere 79 cents per pound, it’ll be comforting for your wallet, too.
Caribbean Squash, Rice and Kale
adapted from Weight Watchers Versatile Vegetarian
Serves 4
1 two-pound squash, peeled, cut into 2″ chunks
1 onion, chopped
5 cloves garlic, minced
1 jalapeño pepper, minced
1 inch ginger root, grated
1 bunch kale, chopped
2 tablespoons curry powder
1 teaspoon nutmeg
1 teaspoon salt
1/2 teaspoon black pepper
Juice of one lime
1. Coat the bottom of a stock pot with non-stick spray. Add the onion and cook until soft, about 5 minutes. Add the squash, garlic, ginger and jalapeño. Cook for 1 minute.
2. Add the chopped kale in handfuls, stirring as the greens wilt down. Stir in the uncooked rice, salt, pepper, curry powder, nutmeg and 1 1/2 cups water. Bring to a vigorous boil, reduce the heat and simmer for 35-40 minutes until the water has been absorbed and the rice grains are plump.
3. Remove from heat and add the lime juice. Allow to sit, covered, for five minutes. Fluff with a fork and serve!
Nutrition per Serving: 268 calories, 2g fat, 62g carbohydrates, 7g protein.
Easy Barbecue Tempeh
I spend a lot of time in the kitchen. I mean, food is just sort of my thing. In fact, if I’m not in the kitchen making something, I’m probably online researching new techniques and ingredients to incorporate into my next dish.
But some days, I’m just not feeling long list of ingredients and instructions – I want a tasty, filling meal without too much work (or a sink full of dirty dishes because, as my mother will tell you, I am not the most thorough dishwasher.)
Enter barbecue tempeh.
This recipe comes from Maribeth Abrams’ The 4-Ingredient Vegan. It’s one of the first dishes Curtis ever cooked for me, and it is the winning combination of delicious, filling and stupid easy. It’s also a great dish to make for a crowd, or just to ensure a big pile of leftovers, as the recipe is very simple to double or triple.
We love this tempeh served over brown rice, but this would be pretty darn tasty in a hamburger bun with a heaping serving of coleslaw.
I used Stubb’s Mild Barbecue Sauce in this recipe, but you can use whatever bottled or homemade sauce you have on hand. Keep in mind that the nutrition information will change based on different sauces – two tablespoons of Stubb’s Mild will run you about 25 calories, so plan accordingly.
Easy Barbecue Tempeh
Serves 2
1 8 oz. block of tempeh, cut in half
1 large onion, cut into half-moons
1-2 green or red bell peppers, cut into strips
1 cup barbecue sauce
1. Fill a saucepan halfway with water and bring to a boil. Lower the heat and simmer the tempeh for about 10 minutes. Let cool, and cube.
2. In a large skillet coated with non-stick spray, cook the peppers and onions until slightly soft and lightly browned. Add tempeh cubes and cook until the cubes are browned, about 7-10 minutes.
3. Reduce the heat to low and pour the barbecue sauce in. Cover and cook on low for 20-30 minutes, stirring every so often. Serve over rice, quinoa, or burger buns.
Nutrition per Serving: 375 calories, 11g fat, 49g carbohydrates, 21g protein.
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