Mixed Bean Tortas

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Here we are, another Tuesday. While I am usually about celebrating Taco Tuesday, I decided to mix it up today and try something new. I had some fluffy gluten-free buns on hand, beans I meal-prepped in the fridge, and an empty belly from teaching Zumba. So here it is, Mixed Bean Torta’s with Vegan Sour Cream.

Mixed Beans:

3 cups beans, cooked (I used black beans and white navy beans)

3 garlic cloves, diced

1/4 onion, diced

Olive oil

Spices: garlic powder, onion powder, Cayenne pepper, paprika, salt, black pepper

1 Tbsp tomato paste

Optional: jalapeno, fresh cilantro and parsley

Heat olive oil, add garlic, onion, and jalapeno. Cook until softened. Add beans, spices. Cook for 5 min. Add tomato paste and a couple tablespoons of water. Cook 2 more minutes. Remove from heat.

Vegan Sour Cream from Vegan Comfort Classics by Lauren Toyota

1 cup raw cashews (soaked in hot water for 20 min)

1/2 cup unsweetened non-diary milk (I usually add a little extra)

2 tbs lemon juice

1/2 tsp apple cider vinegar

1/2 tsp ea. onion powder, garlic powder,sea salt, white pepper

Optional: I like to add 1-2 Tbsp. Nutritional Yeast for a more cheesy flavor

Rinse cashews add all ingredients to blender and mix until smooth.

To serve:

Toast favorite bread or bun. I used Franz gluten free hamburger buns. I cut a bun in half, put a small swipe of vegan mayo on the inside and toasted both sides in a skillet.

Place the buns with mayo side facing up. Mash part of the bean mixture and spread on buns. Top with more beans, vegan sour cream, fresh parsley and cilantro.

Leveled Up Pancakes

Just in time for the weekend, my Leveled Up Pancakes. Super simple and super easy. All you need is your favorite pancake mix and a little magic. I think Pamela’s is the best gluten free pancake mix. Fluffy pancakes without the rice flour taste ( you know what I mean). I had some Enjoy Life Dark Chocolate chips on hand so I threw those in but these would still be delicious without. PB2 is powdered peanut butter and is amazing in smoothies and baking so definitely worth making a pantry staple. I had coffee creamer leftover from the holidays so it added some depth of flavor. You could always stick with unsweetened almond milk or whatever flavor creamer you enjoy. All you need is a little creativity and some simple substitutions to take a box mix to the next level. Added bonus, these are gluten-free and vegan, but taste like happy, yummy, Sunday Morning pancakes.

Chocolate Cinnamon Cupcake Smoothie

Yesterday was National Chocolate Cupcake Day. I decided to whip up a healthy chocolate treat to get me through my busy morning of workouts. I used Organic Cacao Powder with Maca by Himaiania  and Veggie Protein by MRM but please feel free to use your favorites. I also keep batches of oatmeal premixed with cinnamon, ground flax seed and chia seed for quick breakfasts. I added a 1/4 cup of my ready to go mix but just plain oatmeal and cinnamon will work just fine here. The stevia packet can be eliminated if you don’t want your smoothie as sweet or monk fruit, maple syrup, any natural sweetener will do the trick. This smoothie is full of superfoods for energy, cinnamon to help stabilize blood sugar, fiber to keep you full and cut your net carbs to a low absorption rate and 25 grams of protein (your protein powder and mix-ins can change this number). I hope the next time you are craving a chocolate cupcake for breakfast, this smoothie hits the spot.

Chocolate Cinnamon Cupcake Smoothie

Lemon Pepper Veggies With Tofu and Pasta

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For today’s Friday favorite, this lunch was a quick creation that was super delicious. It is vegan, gluten-free and could easily be made low-carb by leaving out the pasta. I had some leftover in the fridge and it was a weight training day so I tossed some in. I have been keeping Tofu Cutlet on hand. I like that the edges are browned, you can cut it to cubes and they keep their shape. Great for salads and recipes like this.

Ingredients:

I container sliced mushrooms 8 oz.

1/2 bag of frozen green beans (steam in the bag size)

Vegan butter or olive oil

Lemon

Black Pepper

Garlic Salt

1/2 block of Tofu Cutlet or extra firm Tofu.

1/4 cup leftover gluten free pasta

Capers

Directions:

Steam green beans in microwave per package directions. Saute mushrooms in butter or oil. Add garlic salt, pepper and squeeze lemon on top. Add green beans and tofu cutlet cut into cubes. Add more seasoning as needed and more lemon. Cook about 2-3 minutes to develop flavor. Add pasta, cook one more minute. Serve and top with capers.

Try It Tuesday- Cauliflower Gnocchi

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I was excited when I saw another blogger post about this new Trader Joes find. It took me a few trips to TJ’s to find it in stock. Being gluten-free I have not found a replacement for gnocchi until now. It made for a quick, delicious filling lunch.

1/2 cup Cauliflower Gnocchi

9 Veggie Balls (Ikea- Gronsaksbullar)

!/2 cup frozen Green Beans

1/2 cup Tomato Sauce ( I used Summer Is Inside- Organic and BPA free)

1 tbsp. Nutritional  Yeast

3 large Mushrooms sautéed with garlic, salt and pepper

I followed the package directions for the gnocchi and added the green beans and veggie balls. I put them in a non-stick pan with a 1/4 cup of water and covered with a lid and cooked for 6 min. Then I removed from heat, stirred in tomato sauce and nutritional yeast. Then I sautéed the mushrooms and added to the top.

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Calories 340

Carbs 39g Fiber 10g Net Carbs 29g

Protein 14g

Fat 14.5g

Zucchini Banana Chocolate Chip Bread

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My favorite way to start Sunday, is brunch! Coming up with new, delicious recipes to share with my family, relax and just hang out in our PJ’s. Before I even got to try it I heard my son “this is really good”. I knew it would be a keeper. Super moist, delicious, and you would never know it is gluten-free, vegan and low sugar.

Recipe:

Dry ingredients:

1 1/2 cups Oat Flour (ground oatmeal)

1/2 cup Buckwheat Flour

1 tsp Baking Powder

1 tsp Xanthan Gum

1 Tbs Cinnamon

2 Tbs Chia Seed

3 Tbs Sugar (or coconut sugar or Stevia)

Dash of Salt

Mix all together in a bowl

2 Tbs ground Flaxseed (for flax eggs) add water and let sit 10 minutes

In another bowl mix together:

3 overripe bananas, mashed

1 grated zucchini (peeled optional)

3 Tbs Maple Syrup (can sub honey if not vegan)

3 Tbs Peanut Butter (can sub any nut butter)

add the flax eggs mix together, slowly add the dry ingredients and mix by hand, fold in 1/2-1 cup chocolate chips (your choice)

Pour mixture in greased pan, top with crushed pecan and raw sugar (totally optional) Bake in a preheated oven at 350 degrees for 30-35 minutes until a toothpick come out clean. 

Let cool  slightly (the chocolate chips will be little lava pockets) and enjoy 🙂

 

 

Sunday Morning Coffee Cake

Inspired by my kids fondly remembering the coffee cake of their school-age years. I whipped up a batch of the good old Bisquick recipe for them and went to work on a gluten-free, vegan version for me. Then we made a pot of coffee, brunch on the patio, enjoyed a beautiful Sunday morning. My coffee cake received a thumbs up and ” that’s really good”, even next to a gluten filled cake.