Healthy Candied Yams

Thanksgiving it a time when we tend to blow our diets.  So I am trying to find healthy alternatives to those holiday staples.  Recently, I posted a recipe for my vegan green bean casserole.  Here now is my healthy candied yams. These healthy candied yams got the thumbs up from my non vegan in laws.  I hope you like it too.

Healthy Candied Yams

Before starting this recipe, I thought that sweet potatoes and yams were pretty much the same.  After doing some research, I found they are actually quite different.  Yams are much sweeter with a darker flesh than sweet potatoes.  That is probably why they work so well in this dish

I made this recipe with only one yam because I wasn’t sure how it would taste.  Feel free to double this.

Healthy Candied Yams

Healthy Candied Yams!

15 minPrep Time

30 minCook Time

45 minTotal Time

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Ingredients

  • 1 yam cubed
  • 1/4 cup orange juice
  • 2 T maple syrup
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg

Instructions

  1. Preheat oven to 400. 
  2. Slice the yam into 1 inch cubes. 
  3. Throw them in a pot of boiling water for about 5-7 minutes until they are slightly underdone.
  4. Transfer then yams to a greased baking pan. (For this recipe I used an 8X8 glass dish) 
  5. In a measuring cup, mix the orange juice, 1T maple syrup, cinnamon and nutmeg. 
  6. Pour the mixture over the yams. 
  7. Bake in the oven for about 25 minutes. 
  8. For the last 2 minutes of cooking, pull the dish out and brush with the last T of maple syrup.  Enjoy!
http://mywholefoodlife.com/2012/11/05/healthy-candied-yams/

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Gluten Free Butternut Squash Bread

I made you some gluten free butternut squash bread!  I know I have said this before, but I just love getting my co-op basket. You never know what you are going to get.  I love squash and have been using it a lot lately, so when I saw it in my basket, I wanted to try something different other than roasting it or making a soup.  So I decided to try baking some bread with it.

butternut squash bread watermark

This gluten free butternut squash bread came out moist and delicious!  This recipe is great because butternut squash is already naturally sweet so you can use much less sweetener.  I am all about cutting the sugar whenever possible.  This would be yummy to make on a cold day.  We just haven’t had many of those yet here in Dallas.  Baking it also makes the house smell so good.  I hope you enjoy it.

Gluten Free Butternut Squash Bread

Gluten Free Butternut Squash Bread

10 minPrep Time

45 minCook Time

55 minTotal Time

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Ingredients

Instructions

  1. Preheat oven to 325. 
  2. Mix all dry ingredients in a large bowl. 
  3. Mix all wet in a smaller bowl. 
  4. Add wet to dry and place batter in a loaf pan.  I used an 8 inch loaf pan .
  5. Bake for 40 – 45 minutes or until the toothpick comes out clean. Enjoy!
http://mywholefoodlife.com/2012/11/04/butternut-squash-bread/

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Vegetable Tempeh Mash

I have to confess, this dish was supposed to be tempeh veggie burgers, but I just could not get them to bind up.  So alas, the tempeh vegetable mash was born!  It is really tasty.  Sometimes you have to make a mistake to discover something wonderful. 🙂

I ate this dish as is, but it would go well into a whole wheat hot dog bun too.  Or, you could serve it over some rice or quinoa.

Vegetable Tempeh Mash

Vegetable Tempeh Mash

15 minPrep Time

20 minCook Time

25 minTotal Time

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Ingredients

  • 1 pkg tempeh
  • 1/4 -1/2 head green cabbage shredded
  • 1 large carrot shredded
  • 4-5 mushrooms diced
  • 2 tsp garlic powder
  • 2 T toasted sesame oil
  • 2 T organic soy sauce (I used SanJ)
  • 1 T mirin
  • 1 tsp ume plum vinegar
  • 1/4 cup whole wheat bread crumbs

Instructions

  1. In a large pan, cook the sesame oil, garlic, mushrooms and tempeh until the mushrooms are soft.
  2. After they are softened, add the cabbage and carrot.
  3. After the carrot and cabbage start to soften, add the soy sauce, mirin, ume vinegar and breadcrumbs.
  4. Cook until all flavors are blended. Plate and serve.
http://mywholefoodlife.com/2012/11/04/vegetable-tempeh-mash/

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Healthy Vegan Green Bean Casserole

Thanksgiving is that time of year when you stuff yourself silly with all the guilty pleasures.  I am going to try to make healthier versions of all the naughty dishes.  The first one that came to mind was to make a vegan green bean casserole.  Who doesn’t love it in all it’s decadent glory?  The original version is not vegan and contains a lot of unwanted ingredients.  My vegan green bean casserole is much healthier
and just as delicious…

Vegan Green Bean Casserole

I am including a gluten free option in this recipe as well.  So you can save all the calories for dessert. 🙂

What are some other Thanksgiving guilty pleasures?

Healthy Vegan Green Bean Casserole

Healthy Vegan Green Bean Casserole

20 minPrep Time

25 minCook Time

45 minTotal Time

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Ingredients

  • 2 cups green beans sliced
  • 3 cups + 1/4 cup vegetable broth
  • 3/4 cup + 4-5 sliced mushrooms
  • 1/2 cup diced onion
  • 1/4 cup almond milk
  • 1 T arrowroot powder
  • 1/2 cup + 2T whole wheat panco bread crumbs (to make this gluten free, just use gluten free breadcrumbs.)
  • 2 T olive oil
  • 2-3 cloves of garlic minced
  • salt and pepper to taste

Instructions

  1. Preheat oven to 350. 
  2. In a large sauce pan , saute 3/4 cup mushrooms, onions and olive oil. 
  3. In another pot, boil the green beans in the 3 cups veggie broth for 10 minutes. 
  4. In a food processor , combine the arrowroot, 1/4 cup milk and 4-5 sliced mushrooms until mixture is fully pureed. 
  5. Once the beans are boiled, drain and add them to the mushroom/onion mixture. 
  6. Add the pureed mushrooms to the pan. 
  7. Now add the salt and breadcrumbs. Stir well.
  8. Place in the oven and bake for  20 minutes. 
  9. Pull it out and sprinkle last 2T breadcrumbs over the top and cook for another 5 minutes.
http://mywholefoodlife.com/2012/11/01/healthy-vegan-green-bean-casserole/

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Apple Cinnamon Granola

For me, cold cereal just doesn’t cut it.  Who has ever had a bowl of cereal that kept them full until lunchtime?  Um, no one!  I am usually starving an hour later!  That is why I love homemade granola.  Homemade granola keeps me full until lunchtime.  Apple and cinnamon go so perfectly well together too.  This Apple Cinnamon Granola is one of my favorite recipes.  Homemade Apple Cinnamon Granola  is great as a snack, over yogurt or as a cereal.

apple granola

This homemade granola is a great way to start the day and it’s also gluten free.  A yummy breakfast.

Here is a short video of my daughter and me showing you how easy it is to make this recipe!

 

Apple Cinnamon Granola

Apple Cinnamon Granola

10 minPrep Time

35 minCook Time

45 minTotal Time

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Ingredients

Instructions

  1. Preheat oven to 350. 
  2. Mix all dry ingredients in one bowl . Mix wet into another. 
  3. Combine wet to dry until well mixed and then place onto a lined baking sheet .
  4. Bake for about 22 minutes.
  5. Pull the trays out, stir everything around, and place back in the oven for another 15-17 minutes or until the granola looks crispy.

Notes

I usually eat mine with fresh berries and homemade almond milk .  This granola would also be good sprinkled over some vegan yogurt.  I hope you enjoy it as much as I do.

http://mywholefoodlife.com/2012/10/30/apple-cinnamon-granola/

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Tempeh Stir Fry With Soba Noodles

So today I had a bunch of leftover veggies in my fridge.  We are getting a co op basket this weekend so I needed to make more room for it.  So I took everything I had and threw it in a stir fry.  As I said before, stir frys are an easy way to use up some leftovers in the fridge.  Plus, they take only a few minutes to make.

Tempeh Stir Fry With Soba Noodles

Tempeh Stir Fry With Soba Noodles
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Ingredients

  • 1/2 pkg whole wheat soba noodles. (I used the Eden brand)
  • 8-10 mushrooms sliced thin
  • 1pkg tempeh (I used organic flax)
  • 1 carrot sliced thin
  • 1 red pepper sliced thin
  • 2 big bunches of baby spinach
  • 2 tsp garlic powder
  • For the sauce:
  • 1T miso
  • 3T water
  • 3T mirin
  • 2T organic soy sauce (I used SanJ)

Instructions

  1. Whisk all ingredients together
  2. Cook the noodles according to the package instructions and set aside.
  3. Heat a large pan on med with about 2 T sesame oil, garlic powder, tempeh and the mushrooms.
  4. Cook the tempeh and mushrooms for a couple of minutes until they start to soften.
  5. Then add the carrot and pepper.Cook these for another minute and then add the spinach.
  6. Once the spinach starts to wilt, add the sauce and the soba noodles.
  7. Toss this mixture around until everything becomes well incorporated. Plate and serve. Enjoy!
http://mywholefoodlife.com/2012/10/29/tempeh-stir-fry-with-soba-noodles/

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