Year: 2013

Coconut Almond Fudge (Vegan and Paleo)

Melissa King 127 Comments

Coconut Almond Fudge.  I thought I would never again enjoy a sweet bite of indulgent coconut fudge eating a clean and vegan diet. Who doesn’t like fudge?  It literally melts in your mouth with it’s velvety texture.

The minute I had my first taste of coconut butter, I knew I could find a way to make it vegan AND clean. Introducing my Coconut Almond Fudge.  This fudge recipe is truly for coconut lovers!

 

coconut almond fudge

 

This coconut almond vegan fudge is so good.  If you like my Coconut Truffles, you will love these!  The best part?  They fit almost every diet.  They are grain free, gluten free and vegan.  If you have a nut allergy, you can try making them with sunflower butter.

I am sure they would be great that way too!  I used chocolate molds to set my fudge, but mini muffin cups would work great too!  If using mini muffin cups, please use a paper or silicone wrappers so they can be easily removed.

Looking for more fudge recipes?

Coconut Almond Fudge

Coconut Almond Fudge

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Prep Time 10 min Serves 15     adjust servings

Coconut and almonds that go beautifully to create a fudge that melts in your mouth.

Ingredients

Instructions

  1. In a saucepan , combine all the ingredients.
  2. Stir on medium heat until everything is combined.
  3. Pour into molds and store in the fridge to set.

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Recipe Notes

These should take 1-2 hours to set up in the freezer. Enjoy!

Grain Free Strawberry Tart (Vegan and Gluten Free)

Melissa King 34 Comments

Grain Free Strawberry Tart.  I am a big fan of fruit tarts and strawberry tarts are my favorite.  In fact, strawberry fruit tarts might be my most favorite dessert, especially in the summer.

So I had to make this grain free and vegan strawberry tart!  I already made a Grain Free Blueberry Tart that is on the blog.  It came out amazing, but I think I perfected the custard base this time around with the strawberry tart.

It really tasted like the fruit tarts from Whole Foods except my tart recipe is dairy free!  This week, Whole Foods was selling organic strawberries 3 for $10, so I picked up some.

 

grain free strawberry tart

 

I initially was going to create a strawberry shortcake, but the shortcakes didn’t turn out right, so I turned it into a tart instead.  What a blessing because this may be the most delicious thing I ever made!

I had to resort to serious willpower not to inhale half of it.  Another great thing about this is it’s raw, vegan, gluten free, grain free and dairy free.  So almost anyone can enjoy it.

Looking for more strawberry recipes?

Grain Free Strawberry Tart

Grain Free Strawberry Tart

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Prep Time 30 min Cook Time 60 min Serves 8-12 slices     adjust servings

Ingredients

    For the crust

    For the strawberry topping

    For the custard

    Instructions

      For the strawberry topping

      1. In a large bowl , add the strawberries, sugar and lemon zest. Place in the fridge for about 3 hours.

      For the tart

      1. In the food processor , combine the almonds, salt and flax seed into a course powder.
      2. Add in the dates and the water and pulse until a dough starts to form.
      3. Once the dough is formed, gently form it into a greased tart pan . Wet hands work best for this.
      4. Once the crust is laid out in the tart pan , place in the fridge for 20 minutes to firm up.

      For the custard

      1. While the crust is firming up, make your cashew cream.
      2. Drain the cashews that have been soaking overnight and add them to a blender with the coconut butter, maple syrup and milk.
      3. Blend until a thick custard-like cream forms.
      4. Remove it from the blender and spread it out over the crust.
      5. With a slotted spoon , spoon the strawberry mixture on top of the custard leaving only the liquid left over in the bowl .

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      Recipe Notes

      Save the left over liquid and use as a syrup for pancakes or waffles ! This should keep in the fridge for about a week. Ours didn’t even last that long!

      Watch Your Labels with Lime Juice

      Melissa King 31 Comments

      My husband loves Mexican food.  He will often use lime juice in making his food.  So instead of buying the actual limes, he picked up a bottle of this.  This was actually bought at our local health food store Sprouts.

      20130607_084107

      I noticed in the fridge and I immediately looked at the label – mainly out of curiosity.  I was very surprised at what I found!

      20130607_084130

      All I expected was maybe lime juice concentrate.  Sodium Bisulfite is a food additive that can cause reactions in those sensitive to it.  According to Livestrong, “The U.S. Food and Drug Administration considers sodium bisulfite to be safe – when used in accordance with good manufacturing practice. It is not allowed to be used on fresh produce intended to be served raw, or in any meat or other food that contains vitamin B1”  This strict regulation was called for after the FDA investigated 13 deaths and 500 reactions in those who were allergic.  Wow.  Makes me want to think twice before ever using this.  According to Natural News, “Sodium benzoate chokes out your body’s nutrients at the DNA cellular level by depriving mitochondria cells of oxygen, sometimes completely shutting them down. Just as humans need oxygen to breathe, cells need oxygen to function properly and to fight off infection, including cancer.”  In even more harmful news, If sodium benzoate is combined with vitamin C, it can cause a chemical reaction that causes benzene to be formed.  Benzene is a known carcinogen.  This is supposed to be just lime juice!  From now on, he is only going to use real limes.  Another thing to note, I looked at the lime juice label at Target and it did not contain these additives.  So if you need to buy lime juice instead of limes, you can try theirs.  The main message of this post is make sure to read all labels!

       

      Pecan Pie Filled Muffins

      Melissa King 10 Comments

      My daughter loves muffins with surprises inside, so this recipe is for her.  Who doesn’t like a surprise?  I already have my Nutella Filled Banana Muffins on the blog. These muffins contain a sweet little surprise, but they are made with wholesome ingredients.  If you like my Pecan Pie Larabars, you will love these!  This is a great one to make with your kids.

      pecan pie muffins watermark

      I let my daughter put the filling into each muffin.  It was fun to be able to let her help me bake.

      Pecan Pie Filled Muffins

      Pecan Pie Filled Muffins

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      Prep Time 10 min Cook Time 13 min Serves 12 muffins     adjust servings

      Ingredients

        For the filling

        For the muffins

        • 1 3/4 cups white whole wheat flour
        • 1/4 cup applesauce
        • 1/4 cup coconut sugar
        • 1 1/2 cups milk
        • 1 egg (I used a flax egg replacement)
        • 2 T coconut oil
        • 2 tsp vanilla beans or extract
        • 1/2 tsp cinnamon
        • 2 tsp baking powder
        • 1/2 tsp salt

        Instructions

        1. Preheat oven to 350.
        2. Mix all the dry ingredients in one bowl .
        3. Mix wet into another.
        4. Add wet to dry. 
        5. Mix only until combined. 
        6. Spoon a small amount of batter into lined
        7. muffin pans.  I used standard sized muffin pans . 
        8. Take some of the pecan mixture and roll it into a ball. 
        9. Place it on top of the muffin batter. 
        10. Cover the top with more batter. 
        11. Repeat these steps until all are done. 
        12. Bake in the oven for about 13 minutes or until a toothpick comes out clean.

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        Recipe Notes

        I got 12 standard sized muffins and 1 jumbo muffin out of my batch. These should last 2 weeks in the fridge, but you can freeze them for longer storage.

        Whole Food Resources

        Melissa King 26 Comments

        When I write my “exposed” posts, I usually try to include a better store bought option and homemade option.  Recently, a reader suggested I talk about products and brands that are better options.  I decided to take it one step further and include all the resources I could think of in one big post.   If I am missing a good resource, please let me know and I will add it in.  I would like to mention that all labels should be read, even organic ones.  These brands have products that have been non GMO verified. Many of these can be found at almost all grocery stores. Some are found at the health food stores only.  There are many other decent products listed on www.nongmoproject.org.  The products/brands I am listing are the ones that I am familiar with and have used on occasion.

        Brands to Buy

        You want to look for organic food if possible.  Non GMO verified is even better.

        Revised-Seal-copy
        Photo credit : Non GMO Project

        Cereals and Breakfast Bars

        Nature’s Path
        Whole Foods 365 Organic
        Arrowhead Mills
        Eden Foods
        Enjoy Life
        Enviro Kids Organic
        Erewhon

        Breads and Baked Goods

        Annie’s
        Food for Life
        Whole Foods 365

        Dairy Products

        Organic Valley
        Strauss Family Creamery

        Soups and Sauces

        Whole Foods 365
        Pacific Foods
        Amy’s Organic
        Eden Foods
        Imagine
        SanJ

        Alternative Meat Products

        Whole Foods 365
        Follow Your Heart
        House Foods
        Nasoya
        Sunshine Burgers
        West Soy
        Wildwood

        Snack Foods

        Whole Foods 365
        Annie’s
        Beanitos
        Earth’s Best Organic
        Eden Foods
        Enjoy Life
        Funky Monkey
        Garden of Eatin
        Glutino
        KIND Healthy Snacks
        Kettlepop
        Lucy’s Cookies
        Coconut Bliss
        Mary’s Gone Crackers
        Nature’s Path

        Beans and Flours

        Nutiva
        Bob’s Red Mill
        Whole Foods 365
        Arrowhead Mills
        Barlean’s
        Cadia
        Chosen Foods
        Eden Foods
        Engine 2
        Field Day
        Glutino
        Hodgson Mill
        Lotus Foods
        Lundberg Family Farms
        Multiple Organics

        Worst GMO Offenders (Please try to buy these organic)

        http://www.nongmoproject.org/learn-more/what-is-gmo/

        Here are some other helpful resources:

        www.nongmoproject.org

        Dirty Dozen and Clean 15 2013 (This refers to pesticide residue only, not GMOs.)

        Avoiding Foods with Carrageenan

        Tips On Avoiding MSG

        Tips on Quitting Processed Sugar

        www.fooducate.com

        Tips to Eat Healthy On a Budget

        15 Surprising Foods You Can Freeze

        Common Harmful Additives in Processed Foods

        I hope this is helpful and if I am forgetting something, please let me know.

         

         

        Kale and Wheat Berry Salad with Tempeh

        Melissa King 18 Comments

        Are you thinking about getting more kale in your diet, but don’t like the taste/texture?  Then this recipe is for you!  I am right there with you.  The first time I tried kale, I gagged.  I did not like it’s taste.  Up until now, I was able to mask it in smoothies and juice.  I also made an occasional batch of kale chips, but that was it.

        kale and wheat berry salad blurred watermark

        The key to masking the kale is removing the stems and chopping the leaves up fine in the food processor.   Even my husband who says he hates kale, ate this salad.  I used organic and  non GMO tempeh in my recipe, but feel free to replace it with any other protein you like.  For those of you that are unfamiliar with tempeh, it is made from fermented soybeans.  Fermented soy products contain some health benefits, but they are best used in moderation.  Tempeh has a earthy and nutty taste that goes well with the wheat berries.  Also, since most of the soy in this country is GMO, it’s best to look for a brand that is non GMO verified.  If you are gluten free, just replace the wheat berries with quinoa and it will be just as delicious!

        Kale and Wheat Berry Salad with Tempeh

        Kale and Wheat Berry Salad with Tempeh

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        Prep Time 30 min Cook Time 20 min

        Ingredients

        • 2 carrots shredded
        • large bunch kale (stems removed. Save them for juicing)
        • 1 pkg tempeh or any other protein sliced in 1 inch cubes
        • 2 cups cooked wheat berries or quinoa
        • 2 T toasted sesame oil
        • 1/4 cup apple cinder vinegar
        • 1/4 cup mirin
        • 1 T soy sauce or tamari
        • 1 tsp garlic powder
        • 1 -2 tsp fresh ginger minced
        • salt and pepper to taste

        Instructions

        1. Cook the wheat berries according to the package instructions.  I cooked mine the day before I made this salad. 
        2. Using a food processor , chop the carrots and kale.  You may have to do each one separately. 
        3. In a sauce pan , combine the sesame oil and tempeh and saute for a few minutes on medium heat. 
        4. Once the tempeh has started to cook, add in the carrots and kale and cook for a couple more minutes.  You also may have to add a tiny bit more oil. 
        5. While all of that is cooking, combine the apple cider vinegar, mirin, soy sauce, garlic, salt and ginger. 
        6. Lastly, add the cooked wheat berries and the dressing and cook for another minute. 
        7. Remove from heat and serve immediately or refrigerate for later.  Enjoy!

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