All posts by marcelliegrows

Vegan, Flourless, Gluten Free Chocolate Chunk Cookies

Dang these are delicious!! VERY similar to my superfood bars, I just added some cocoa powder and a few more oats and baked them in cookie form since the batter is more solid. They are chewy, hearty, full of protein, fiber, and CHOCOLATE 🙂 So good to me! Guilt Free and no added sugar.

4 ripe bananas mashed
Protein powder large scoop (of choice- i used a graham cracker flavor)
1-2 cup gluten free whole oats (mix in last to obtain the right texture)
Walnuts- handful crushed
Flax-handful
Chia, handful
cocoa powder 2TBS
Dried cranberries handful
Vanilla dash
salt sea dash
cinnamon dash
1/2 almond dark chocolate (70%+) bar (optional, but sooo goood)

Mix it all together in a bowl, put scoops onto a greased cookie sheet, and bake at 350 for 11 min. Eat while warm!

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Veggie Breakfast Scramble

OK so these pics aren’t the best, but I whipped this together before work today! The possibilities are pretty endless for this, but here’s what I used today:

Japanese potato
red onion 1/2
green pepper 1/2
spinach 1 cup
mushrooms about 5 large
jalapenos 1/2 can or to fresh to taste
salsa of choice 2Tbs
fat free feta, a sprinkle
egg whites (around 2/3 cup)
1 whole cage free egg
1/2 can black beans

This recipe served 2 with generous portions.

First slice and saute the veggies in a little coconut oil, adding jalapenos, and about 2 Tbs salsa of choice (mine was a tomatillo based one from whole foods). When the veggies are cooked to preference, crack an egg in there, pour in your egg whites (to taste), and scramble it up! I tossed in some feta crumbles at the end. I heated 1/2 can black beans and served the scramble over the beans instead of say rice, for some added vegan protein!

You could make a tofu scramble instead to make it vegan, still great protein to start the day. Next time I’ll be using fresh jalapenos, maybe some green onions, kale, or chard. It takes less than 5 minutes but keeps you full through your busy morning!

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2 minute sugar free apple “pie” in a mug

1 green apple, chopped into thin pieces
1/2 ripe banana, mashed
3tbs cinnamon

Add the cinnamon into the mug with your mashed banana, mix well, add in your chopped apples and stir well. Cover and pop into the microwave for 1 minute (longer if you want your applies softer but I like a slight crispiness remaining). That is it!

Simply delicious plain, or serve a la mode! Pictured was my addition of fresh blueberries and ricotta to mix it up.

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Re-mix ! Pasta-less veggie ‘lasagna’

This is similar to my hearty spaghetti squash lasagna, but this one isn’t vegan, just vegetarian. I’m a cheese lover, what can I say 🙂 This one is more traditional using both ricotta and marinara sauce.

1 medium spaghetti squash
1 steamed zucchini sliced thin (could be sliced long-wise and made into a layer as well)
1/2 15 oz container of ricotta
1/2 jar tomato/marinara sauce of choice
Handful low fat shredded mozzarella
Fresh spinach (could do multiple spinach layer as well)
2 veggie burger patties (or meat/meat substitute of choice; i may try mashed chick peas next time!)
Garlic powder (fresh garlic would be even better)
Thyme
Crushed red pepper
Nutmeg

Knife a few holes into the squash.
Microwave on high 6-7 min until soft, let cool. Preheat to 375.

Layer spaghetti quash, zucchini, ricotta, seasonings, crumbled ‘meat’, then tomato sauce (I did in that order). Then the other half of spaghetti squash, tomato sauce, fresh spinach, shredded mozzarella.

There are many variations I want to try next time around, some mentioned in the ingredients above. Be creative! Experiment with fresh herbs as well, I just didn’t have any on hand.

Bake at 375 for 22 min covered, uncover and broil an additional minute.

EAT 🙂

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Superfood Oat Bars

Taste like cookies, pack some protein, soluable fiber, omegas, and are gluten free, vegan, and no added sugar!

Preheat oven to 375, spray a pan (approx 13x9in) with olive oil or alternative spray and set aside.

-Mash 4 overripe banannas until nearly liquid.
-Add 2-3Tbs nutbutter or alternative (i used almond butter, i’m sure sunbutter would be great too)
-Then mix in 2 scoops protein powder of choice (can be vegan or whey based, i used a graham cracker flavor)
-1.5cup gluten free oats
-2tbs chia seeds
-2tbs flax seeds
-2tbs slivered almonds
– handful dried cranberries
-chopped organic dark chocolate bar (at least 70%) to taste
-1tbs vanilla
-1tbs cinnamon

Mix together, turn in to the pan, and bake approx 30-40min depending on your oven, until edges start to brown. Let cool, cut into squares, and enjoy!!

These are so good and so good for you!

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Green Thai Curry

Another take on my favorite stir fry. Not as rich as the curry I order at Thai restaurants, but a lighter take for sure. A bit tangier too, yumm!

1/2 onion
2tbs garlic
evoo
1/2 eggplant
Mushrooms
3tbs liquid aminos
1/2 lemon
Tumeric
Cumin
Coriander
1/2 can coconut milk
Crushed red pepper
1/2 package of tofu
Baby Bok choy
Water

Similar to my bomb stir fry, saute garlic and onions in olive oil or oil of choice. Pan fry tofu cut into 1in cubes. Add sliced eggplant and mushrooms, sautéing. Then add aminos, lemon, spices, coconut milk, and a dash of water. Cut bok choy adding harder stalk pieces first and then the green soft parts at the end. Sautee until veggies are soft to your liking, serve over grain of choice! I love to do a medley, combining rice/quinoa/oats/buckwheat/flax, up to you!

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More every day bomb stir fry pics…

See past entry for recipe, I make this one a lot with a variety of veggies. This one day I had baby bok choy and an assortment of colored potatoes instead of my usual sweet potatoes. The colors were so wonderful, I had to take some pics 🙂 I make this recipe at least once a week with some modifications. Another day I made black rice 2 parts rice to 1 part green lentils as my base to serve the stir fry over. The yellow cubes of tofu got their color from using a combination of apple cider vinegar, liquid aminos, tumeric, and mustard powder for seasoning and cooked out separate from the rest of the veggies. The rest of the veggies were cooked with my usual peanut sauce, recipe on my original bomb stir fry recipe page….

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Fall Apple Crisp!

(This would also make a fabulous pear/peach/plum crisp, in place of apples)

Fall is here, and time to bust out the cinnamon and pumpkin pie spice! I love this dessert because it requires exactly zero added sugar of any kind, zero gluten, and zero guilt. Full of wholesome ingredients and some superfoods, feel free to eat half the pan!

You will need:
4-5 apples, your choice (I used Granny Smith)
2 overripe bananas
1Tbs vanilla (i used bourbon vanilla extract)
1tsp pumpkin pie spice (optional)
2Tbs or so of cinnamon, to taste (I like lots)

for the crisp:
2Tbs almond butter, melted (or sunbutter for nut-free)
1Tbs grass fed butter, melted (optional, subs coconut oil for vegan)
2 Tbs chia seeds
2Tbs flax seeds
2Tbs slivered almonds (optional)
1/2 cup gluten free oats
dash of salt (optional, i omit if just cooking for us)

Preheat to 350, chop apples into small chunks, 1/2 in max
mash both bananas, then mix in apples, vanilla and spices.
Spray pan with non-stick spray of choice.
Fold apple mix into pan.
Then melt your butters, combine remaining ingredients and knead together to make a crumble. Sprinkle over top of apples, and bake uncovered for approx 30minutes, till topping begins to crisp and apples are soft.

Enjoy ala mode, or with cottage cheese as I did, because we didn’t have ice cream, and I’m trying to increase my protein intake, haha!

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Favorite Snack/Breakfast Parfait

I try to do protein shakes packed with frozen berries and spinach for breakfast, but other days I just want solid food! Sometimes it’s a brown rice cake with PB/almond butter and a banana to fuel my morning, but other days it’s this fruit parfait. It also makes an amazing snack!

I used to make it exclusively with greek yogurt, but now I alternate between using my fage 0% and between using a low fat cottage cheese. Both are high in protein but cottage cheese has a special slow-release type of protein in it that maintains satiety and muscle building!

My favorite fruit to use for this are blueberries, strawberries, and peaches, but I also have been know to use plums and blackberries. Wash and chop! I like to place a layer of fruit at the bottom, my dairy protein in the middle, and more fruit on top! I put my crunchies either below or above the last fruit layer.

This is versatile, but my fav combo is chia seeds and salted sunflower seeds for my crunch layer. Almonds, flax seeds, walnuts, and pumpkin seeds are awesome too. High in protein, fiber, and omegas, this snack/breakfast has staying power! Besides it tastes like a delicious treat. Top with some cocoa powder or dark chocolate chunks for an amazing dessert. Simple and beautiful!

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My Every Day Bomb Stir Fry

Also known as my “pseudo-asian-confusion-concoction” 🙂

This is my go to meal, has been for years, so healthy, so filling, so good!!!

I have been known to serve it over rice, over soba, over quinoa, over buckwheat meal, and over oatmeal; these are good for a saucy version, though a drier version you could serve sans-grain.

I make all kinds of variations of this, but the key ingredients are:

-sweet potato
-garlic
-firm tofu
-mushrooms
-chinese eggplant
-a green veggie (baby bok choy is my longstanding fav, though spinach, broccoli, green beans, kale, cabbage have also been utilized. feel free to use more than one green veggie, your body will be very happy)

The sauce I add about halfway in by adding them to the pan with some water consists of:

-soy sauce
-honey
-dijon mustard
-crushed red pepper (or sometimes sriracha sauce)
-peanut butter

I have made it sans-PB for the nut free in my life, but the peanut butter gives it a rich creamy hearty element that I strongly recommend if you are not allergic! One photo shows my plate with a little glob of PB on the side, as I had made it without, but mixed it into my own plate! The amounts I use are not measured at all, but roughy 1 tsp of the honey and mustard and crushed red pepper, and 1 tbs each of soy sauce and pb. The water is about 1/2 cup and it kinda steams the veggies towards the end of cooking.

This is a one pan recipe, that leaves lots of room for experimentation, though the major concept is to cook the veggies in the order of their “hardness” so that the veggies come out the right texture at the same time. I do it like this:

Heat about 1TBS olive oil or coconut oil over medium heat. Sauté about 4 cloves garlic. Chop a whole sweet potato (or half if very large) into 1/8 in slivers/coins that can also be cut in half to form thin half moon shapes. Throw into the pan and sauté for 5+ minutes until starting to get a little tender. Chop 1/2 package of firm or extra firm tofu into cubes. I like making mine into thick rectangles about 2x1x1/2 inch thick. Press in a cloth to remove extra moisture. Add to the pan and fry on two sides until light brown and a little crisp. Then I add the eggplant, cut just like the sweet potato except into about 1/4 in coins, then chopped mushrooms. Sauté, adding water and sauce ingredients at this point, stirring in everything well. Lastly I add my green veggie, very last for spinach, for baby bok choy, I cut the green tendrils apart from the firmer white part of the veggie, and add the white part for a few minutes prior to adding the soft green pieces. Remove from heat when veggies are the tenderness you desire. Serve over grain of choice, and save extras to pack for a satisfying lunch!

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