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Recipes
Coconut Sweet Potato Pie
This creamy dessert is full of beta carotene. The wheat-free crust provides omega-3 fatty acids and fiber.
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This creamy dessert is full of beta carotene. The wheat-free crust provides omega-3 fatty acids and fiber.
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Ingredients:
Crust:
1 cup rolled oats
1 cup walnuts
1/2 cup unsweetened shredded coconut
2 tablespoons coconut oil or butter
water if necessary
Filling:
3 cups mashed, cooked sweet potatoes (about 3 medium)
2 eggs, slightly beaten or Ener-G Egg Replace equivalent
1/3 cup coconut milk
3 tablespoons pure maple syrup or honey
Topping:
1 tablespoon unsweetened, shredded coconut
Directions:
Preheat oven to 350 degrees. Place oats, walnuts, and coconut in food processor with metal blade. Grind until mixture resembles coarse meal. Add butter or coconut oil and pulse until combined. Add maple syrup and pulse to mix. Test dough by squeezing a small amount together. If it doesn't hold together, mix in water until it holds. Press dough into 8 or 9-inch pie pan.
Place sweet potatoes, eggs, coconut milk, and sweetener in food processor. Puree until smooth. Pour filling into prepared crust. Sprinkle with coconut. Bake about 45 minutes, or until edges are golden. Cool at least 15 minutes before cutting. Serve warm or cold.
Serves 8
Note: Dairy, soy, or rice milk can be substituted for coconut milk in filling if desired. Also, if you don't like coconut, this pie is still delicious with all the coconut omitted.
By Cathe Olson Author of Simply Natural Baby Food available at www.simplynaturalbooks.com
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"Cream" of Broccoli Soup contains no dairy or soy.
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This easy, n
Ingredients:
1/2 onion, chopped
1 clove garlic
1 stalk celery, sliced
1 large carrot, sliced
3 cups coarsely chopped broccoli
3 cups water
1/2 cup raw cashews
1 tablespoon arrowroot
1/2 teaspoon sea salt or to taste
1 tablespoon miso
1/4 teaspoon black pepper
1 teaspoon dried basil
Directions:
Place onion, garlic, celery, carrot, broccoli, and water in soup pot. Cover and bring to a boil. Reduce heat to medium-low and simmer 15 to 20 minutes, or until vegetables are tender. Remove 8 to 10 small broccoli florets and set aside. Place cashews in blender. Grind to powder. Add remaining ingredients to blender along with half of the cooked vegetable/water mixture. Puree until smooth and pour into a pot. Puree remaining vegetables and water, and add it to soup in the pot. Stir in reserved florets. Reheat if necessary but do not boil because it will destroy the beneficial enzymes in the miso. Makes 4 to 6 servings.
Cathe Olson is the author of The Vegetarian Mother's Cookbook and Simply Natural Baby Food available at www.simplynaturalbooks.com
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This salad is great any time of the year. It is full of color and nutrients.
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By Cathe Olson
Ingredients:
8 cups cubed root vegetables (sweet potatoes, white potatoes, beets, carrots, etc.)
1 large red or yellow onion, cut into large chunks
1/2 teaspoon sea salt
1/4 teaspoon black pepper
Olive oil for roasting
1 1/2 teaspoons balsamic vinegar
2 to 4 tablespoons olive oil
1/2 cup toasted pine nuts or coarsely chopped walnuts
3 tablespoons coarsely chopped basil or parsley
Directions:
Preheat oven to 450ºF. Place cubed root vegetables and onion in large bowl. Sprinkle with salt and pepper and toss in enough olive oil so that every vegetable chunk is well coated. Place in single layer on large baking sheet. Roast for 20 minutes. Turn vegetables. Reduce heat to 350ºF and roast for an additional 30 minutes or until vegetables are tender.
Place roasted vegetables in large bowl. Drizzle with balsamic vinegar and olive oil. Start with the lesser amount of oil and add more if you feel it is needed. Sprinkle toasted nuts and chopped basil or parsley over top and toss gently to mix. Serve warm or cold. This salad will keep for several days in the refrigerator.
Makes 8 servings
Variation: For extra protein and calcium, crumble feta, blue cheese, or tofu over salad.
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