Delicious Vegan Penne Florentine

Vegan & Gluten Free Penne Florentine

If you would like to continue following my work please visit my new site:  http://www.plantbasednutritionista.com

I hope to see you there!

Whole grain pasta, sauteed yellow squash, and spinach smothered in a creamy sauce with a hint of spicy kick to it.   This delicious dairy free cream sauce has a 'secret' ingredient that boosts its protein content and nutritional value...Shhh the kids won't even know it's in there!

The two most common complaints I hear from busy moms....picky kids who won't eat healthy food and how to sneak healthy ingredients into foods their children WILL eat.  I have found a myriad of ways to get vegetables in my kids meals.  In fact, my vegetable based cheese sauce is a staple lunch ingredient for them everyday.  It takes a little creativity but you can find ways to sneak vegetables, beans, fruits and other healthy foods into your kids meals, and even into their desserts!

**One tip to make whole wheat pasta softer like white pasta, cook it twice as long as white pasta!  I learned that trick and it made all the difference for my family.  Brown rice pasta however is soft with less cooking so I don't have to worry about that anymore but I know there are many people struggling to like whole wheat pasta because they don't know how to cook it.

This delicious dairy free penne florentine features white beans in the cream sauce.   Why would I add a can of white beans in my cream sauce....sneaky added nutrition!

The white beans add the following nutrition per serving of penne florentine

Protein......9.5g

Fiber.........6.5g

Folate.........21%

Calcium.....10%

Iron.........22%

Zinc........18%

Omega 3's......7%

You can add beans in homemade ice creams, brownies, cream sauces and many other recipes to boost nutrition.

Along with striving to create healthy meals that will appeal to the whole family, its always nice to create recipes that are simple and easy.  Busy mom's need simple recipes they can create easily for their family.  

Who doesn't love pasta with a cream sauce?  This is the perfect family meal!

Sunburger and Spinach in a Garlic Cream Sauce Recipe

Sunburger and Spinach in a Garlic Cream Sauce over Brown Rice Recipe

If you would like to continue following my work please visit my new site:  http://www.plantbasednutritionista.com

I hope to see you there!

A simple, hearty dish featuring sauteed spinach and crumbled sunburgers in a rich, creamy cashew garlic cream sauce.  This simple recipe features a gourmet flavor in the garlic cream sauce, yet, it can be made in a matter of minutes.  

When I don't have the time to sit and wait nearly an hour for brown rice to cook I use one of my favorite quick and simple alternatives....instant brown rice.   It only takes 10 minutes!


So, when my nutrition clients complain that they don't have time to cook brown rice and use white rice instead I don't buy it for one minute!  If you don't have time to cook brown rice you have two simple solutions!


1.  Instant Brown Rice:  I buy instant brown rice so I can use it for breakfast or for times I really don't have time to cook brown rice and I want something quick and easy.  No excuses, instant brown rice is FASTER than white rice.  Yes, it is more expensive but it is a lifesaver when you are in a pinch.


2. Brown Rice freezes extremely well!  On a lazy Saturday afternoon or on a day when you have some time on your  hands cook up a HUGE batch of brown rice and freeze it in freezer bags or plastic containers.  I freeze brown rice with 4 servings per bag, that way I can easily defrost enough for my family.

When you make the commitment to improve your health and eat healthier you have to find ways to make it work.  For every excuse there is a simple solution.  You  have to be willing to put forth the effort though, if you are a chronic excusitarian, healthy eating certainly is not for you!   I have dealt with dozens and dozens of people and it is rare to find one who is willing to do what it takes, but those who are willing are always the ones who are able to completely reverse diabetes, fibromyalgia and other chronic diseases.  It is a joy to find that rare diamond in the rough who is ready and willing to do what it takes!  It is these individuals who keep me going, seeing their dramatic healing inspires me to move forward despite seemingly insurmountable opposition.

It is interesting to me that those who let food dictate their lives, their friends, their habits, and their health become horrible Food Snobs!  

I heard this word first from my sister in law who called her husband a food snob because he is a picky eater.  I thought it was quite cleaver, however, I decided to put my own spin on the term food snob.  I believe a food snob is someone who is intolerant of others food choices and exhibits this by incessantly mocking, teasing, arguing, and trying to start debates at the dinner table about food.   A food snob is someone who is so insecure about their own food choices they feel they have to hate, gossip about, or make fun of anyone else who has the courage to change dietary habits.    Honestly, who cares!  I don't make comments to anyone about their personal dietary choices, I honestly don't care and it is none of my business!  If they want to come to a dinner party and bring their own alfalfa hay or horse manure to gnaw on what difference does that make to me?   

They also refuse to accommodate others dietary choices because they honestly assume that there is something inherently wrong with avoiding a certain food due to ethical, moral, religious, simple personal choice, or health reasons.   My husband once asked me if I would be willing to accommodate someone who was on a low carb diet and I said absolutely!   I wouldn't be willing to cook meat simply because I find it absolutely repulsive but I could absolutely accommodate a low carb diet if need be.  I would make a delicious salad topped with a nut-based dressing,  a delicious seitan marsala or something like that.  It might be different than what they are used to but I would certainly be willing to do so if I had invited someone to dinner and found out ahead of time that this was their personal dietary choice.   

Over the last 8 years I have met some wonderful people who were excellent examples of love and kindness and I have met some very poor examples as well.  When we lived in Virginia a wonderful, sweet woman invited us to dinner and when I informed her that we were vegetarian she didn't skip a beat, she said okay, great we will make a great vegetarian meal.  She did make a beautiful meal, we all ate and had a great time.  When we were moving she came by the night before we moved out with a box FULL of food.  She said I know you probably don't have anything for breakfast in the morning so I brought you this.  It was full of fruit,  dairy free biscuits, granola and all kinds of delicious food!  It was wonderful, because we really didn't have much for breakfast in the morning and we all enjoyed what she had brought.  It also had some vegetable soup for lunch the next day too.   I have learned great lessons from people along the way about being loving and accepting despite differences but I have also had some very painful experiences from those who have been rude and hateful.

Don't we all have foods we simple do not like? I know I certainly do and always have.  We all have foods we don't like and that is OKAY!   Some people think fruit is unhealthy and don't eat it, some people don't like soy or think it is unhealthy, some people don't like vegetables, some people don't like 'carbs', some people don't like eggs, some people don't like dairy and some people don't like meat...... it's ALL okay.

We were invited to roast hot dogs at a neighbors house and we politely said we would be happy to bring our own and we brought our veggie dogs and they ate their bratwurst and we had a great time and food was a complete non-issue.  This is the way it SHOULD be! 

You are not a food snob because you avoid a certain food for ethical, moral, religious, personal or health reasons!  You are a food snob when you refuse to accept others because of their food choices.

Okay, enough of my ramblings and on to the delicious recipe.

Millet Berry Vanilla Porridge

Millet Berry Vanilla Porridge Breakfast Recipe

If you would like to continue following my work please visit my new site:  http://www.plantbasednutritionista.com

I hope to see you there!

A hearty, healthy and yet delicious breakfast that will keep you going strong all morning.  Delicious mix of apple, berries, millet and vanilla gives this porridge a delicious flavor.  This millet berry breakfast is packed with nutrition and will satisfy even the pickiest eater.  Serve this on a cool rainy spring morning or as a nice beginning to a beautiful fall day.   This makes a great gluten free substitute for cream of wheat.

One of my fondest memories as a child was waking up in the morning at grandma's house and smelling the delicious cream of wheat cooking in the kitchen.  As a child I didn't know how she did it but grandma made the BEST cream of wheat ever!  It just wasn't the same when I was at home....  Waking up and smelling that delicious breakfast is something I will never forget.

At grandma's house you were never hungry, well, better put, you were always STUFFED! We would make delicious wonder bread toast slathered in butter and dip it in our cream of wheat, Mmmmmm that was a delicious breakfast.   As an adult I now know how grandma made her cream of wheat so special.  It was slathered in butter, sugar and 2% milk!   Well, just as those childhood memories are in the distant past so are my indulgences with butter, refined sugar and cows milk but that doesn't mean I don't like to take myself back to those wonderful mornings at grandmas eating cream of wheat and wonder bread toast!

Now as a gluten free adult it makes it even harder to create that delicious breakfast I loved as a child but this is my nutrient packed, whole foods, antioxidant rich version of cream of wheat.

My son really enjoyed this breakfast and he is usually ALWAYS hungry.  If he eats a bowl of cereal he is usually back in the kitchen an hour later looking for something else.  Some of that is obviously emotional eating and some of it is the fact that he is a big boy.  Who would have know that a 4' 11" mom and a 5' 7" dad could have a child in the 90th percentile of height and weight who is on track to be 6' 2"!!!

Okay, so feeding a pre-teen boy is expensive, but, this amazing porridge holds him until lunch which is a great feat in itself!  It is very filling and he actually really enjoys it!  If you are feeding boys that are breaking the bank this is a very cheap solution for breakfast.  Luckily  millet is a very inexpensive grain and it is also very healthy.

Nutrition Breakdown for 1 Cup Millet

Calories.............207

Protein..............6.1g

Omega 3's..........4%

Folate................8%

B1......................17%

B2......................13%

B3......................17%

B5.......................6%

B6......................14%

Iron....................4%

Zinc...................20%

It also has much more but that is just the basics!

Nutrient Breakdown for 1 serving of millet berry porridge

{I calculated 1 serving as HALF of the recipe}

Calories.................325

Protein..................8g

Omega 3's..............130%

Vit. A.....................10%

Folate....................14%

B1..........................17%

B2..........................26%

B3..........................14%

B5..........................9%

B6..........................21%

B12.........................34%

Vit. C......................9%

Vit. D.....................15%

Vit. E.....................5%

Vit. K....................17%

Calcium................12%

Iron......................10%

Magnesium...........27%

Manganese............51%

Phosphorus...........23%

Potassium.............9%

Selenium..............5%

Zinc......................20%

Vegan, Soy Free and Gluten Free Olive Garden Black Tie Recipe

Rich and Delicious Vegan, Soy Free and Gluten Free Olive Garden Black Tie Recipe!!

If you would like to continue following my work please visit my new site:  http://www.plantbasednutritionista.com

I hope to see you there!

Decadent, creamy and rich vegan version of Olive Garden's Black Tie!  This rich dessert features a thin dark chocolate brownie crust, topped with a thick creamy chocolate mousse, layered with a creamy vanilla custard and topped with homemade dairy free white chocolate swirled with dark chocolate.  The ultimate chocolate lovers dream dessert!

I created this recipe for a very wide audience, this olive garden black tie recipe is gluten free but can easily be made with whole wheat flour for those who do not need to be gluten free.  It is also soy free, I realize that most vegan cheesecake style recipes call for silken tofu and while I believe tofu is an excellent food, some people may have soy allergies and so I thought it would be best to make this dessert soy free as well.

 It is absolutely possible to make delicious vegan desserts without the use of tofu if desired. I did not make this soy free for those who believe soy is going to somehow magically turn them into a newt or somehow change their gender in the middle of the night without them knowing it!!  Check out the actual scientific research on soy before you go believing all the outrageous claims being made all over the internet.  Seriously a legume is somehow powerful enough to wreak havoc on your hormones, really?  However, estrogens secreted in cow's milk is a whole other story.........but we'll save that for another time.

Is this recipe Complicated?

Well, yes and no.  If you aren't used to cooking this recipe may seem very daunting.  It really isn't, yes, it does have a lot of steps but it flows really well and is actually not difficult.  Time consuming? Yeah, it is probably a more time consuming dessert if you are comparing it to whipping up some chocolate chip cookies or brownies. I would say this recipe probably takes a couple of hours with chilling time.

I don't mind making it but some may want to reserve this for special occasions.


This recipe contains oils.....I thought you said refined oils are not a healthful food?

Okay, you got me!  That is correct, refined oils are not health foods and really should be avoided or consumed VERY rarely. Refined oils are best avoided for those suffering from insulin resistance or diabetes.  However, this recipe was made as a special occasion treat such as a birthday or holiday.

Why did I create this recipe?

My husband is a die hard fan of the black tie at Olive garden and lately he has been talking about it relentlessly!  Well, Olive Garden is a celiac's or vegan's worst nightmare!  Olive Garden has yet to offer any gluten free options or vegan options on their menu.  Not only is their menu very unfriendly so is the staff and Olive Garden corporate has made it very clear they have little interest in offering options to gluten free, vegetarian or vegan patrons.....so we don't eat at Olive Garden!   I MUCH prefer going to Macaroni Grill or other Italian restaurants as they are very willing to accommodate any dietary preferences or food allergies!

The Old Spaghetti Factory now offers gluten free pasta and many vegetarian or vegan options!  I'm still surprised Olive Garden refuses to accommodate a variety of individuals but it's their loss I suppose.

My husband is a vegetarian but does consume dairy and eggs because he simply cannot resist desserts so of course if we did go to Olive Garden he would NOT go without his black tie but he has been a great sport in avoiding Olive Garden because all I could have is the WATER!!!  So I decided to take on the challenge of creating the famous Olive Garden Black Tie in a vegan version!  I have attempted this before with so-so results but this time it was an absolute success!!

Without Further Adieu.....Here is the Vegan, Gluten free, Soy free Olive Garden Black Tie Recipe.....

Gluten Free Apple Cinnamon Pancakes with Raw Version and How to combat sugar cravings or night snacking

Gluten Free Raw Apple Cinnamon Buckwheat Pancakes with Coconut Cream

If you would like to continue following my work please visit my new site:  http://www.plantbasednutritionista.com

I hope to see you there!

Raw or Cooked buckwheat pancakes smothered in caramel flavored cinnamon apple sauce topped with a coconut cream.  A delicious warm breakfast fit for a Saturday morning after your morning workout or as a special Sunday treat.  The apple cinnamon sauce is so delectable it can be eaten alone or would make an excellent topping to some banana ice cream.

As I have gone over my recipes I realize that I make a lot of desserts and main dishes but I have neglected breakfast.   Generally I have a nice bowl of fruit topped with a sprinkling of buckwheat or a green smoothie in the morning so my personal breakfasts are quite boring and not really worthy of blogging about.   However, I have discovered something about having a 'light' breakfast in the morning and I feel like it is important to share what I have noticed happening to me.

How to Combat Sugar Cravings and Night Snacking!

Okay, confession time..... I have become a raging sugaraholic!  Most of my life I could eat one cookie and I would be completely satisfied, but lately I have been making simple desserts every single night and I can't get enough.  My biggest question.....Why?

I have been pretty good at tracking my calorie intake, diet journals and my weight because I teach nutrition classes and I like to give people examples of healthy ways to eat and lose weight, especially for those who are 'slow losers' like me!

Well, I noticed a trend in my eating habits and weight!  I started eating smaller and smaller breakfasts and lunches with less whole grains and legumes to 'save' calories.  I wasn't doing this on purpose it was kind of falling back into old habits I guess.

1. DO NOT skimp on calories at breakfast or lunch to 'Save' them for dinner!                                 This does not work, your body needs X amount of calories every single day in order to function and if you skimp on breakfast and lunch your body will crave those calories at dinner and after dinner and you will end up feeling like you would eat everything in the kitchen including the paint of the walls!!     You  need a filling breakfast, it is called Break-Fast for a reason.  Your body has been fasting for 12 hours or so since dinner last night and it needs to refuel in the morning.  Despite some misguided nutrition guru's claims Protein does NOT give you energy!  I don't know where this comes from, you need a good hearty meal like oatmeal, quinoa, ezekiel cereal or another whole grain for breakfast.  Anyone who understands blood sugar realizes that we NEED blood sugar, without it YOU DIE!  I don't know what all this craze about blood sugar is about, we need it!  It is fuel for the cells..period.  Yes, fats can be converted into fuel but I'm not interested in second class fuel that produces metabolic waste in the process of conversion, I'm interested in optimal fuel for the body!  EAT a good breakfast!

What Does a healthy breakfast look like?

• A green smoothie- These are great as long as you consume enough and you add enough fruit to provide adequate calories for your body type.  A 180 pound person obviously needs more than a 100 pound person...  It is also easy to overdo calories with smoothies because you can get a lot more pureed fruit to fit in your stomach than whole fruit so make sure you calculate this out the first few times so you know what you are getting.
• Oatmeal- The breakfast of champions in my book!  Old fashioned oatmeal should be topped with berries, banana or other powerful antioxidant fruits for a well balanced breakfast.
• Whole Grain Pancakes- I'm sure it is plainly obvious that refined flour is NOT a healthy option so whole grain pancakes whether gluten free or whole wheat is a great option paired with antioxidant rich fruits or berries. 
• Quinoa- Cooked, topped with berries or other fruit and almond milk.
• Cracked Wheat- topped with fruit and almond milk

My rule of thumb for breakfast is any whole grain paired with fruit and for the more athletic or those needing higher calories walnuts, pecans, flax, chia or other nuts or seeds are also a great choice.  

2.  Do NOT avoid Whole grains! I know this can be fairly common among a lot of people but whole grains are the body's best fuel source, they are converted into fuel for the body in a steady state and during the process of breaking down and utilizing complex carbohydrates the only waste produced is carbon dioxide and water, protein and fat are a completely different story here.

Whole grains actually contain protein, fat, carbohydrates, vitamins, minerals, fiber and all the nutrients the body needs They Are NOT just CARBS!!!

Why do I say they are not carbs?  Because they are not, they have protein AND fat as well as carbohydrates therefore they are not just a carb!  Sugar is a carbohydrate, whole grains are not!

Example:

1 cup Quinoa    

Protein..........8.1g

Fat................3.6g

Iron...............15%

Zinc...............25%

Quinoa is MORE than just 'carbs'

1 c. Oatmeal

Protein.......5.5g

Fat..............2.7g

Omega 3's....4%

1 c. Buckwheat

Protein........22.5g

Fat...............5.8g

Omega 3's....12%

1 c. Brown Rice

Protein..........4.5g

Fat.................1.6g

Omega 3's......2%

If you are looking for a high protein breakfast that contains a balance of macronutrients buckwheat is the BEST you can get!!!

3. Do NOT skip meals-  Aside from skimping on calories skipping meals is also a big no no.  If you skip a meal you will struggle with cravings every single time.  Skipping meals is NOT a  successful weight loss strategy either.

If you eat balanced meals and snack if necessary you will find that the cravings will slowly decrease.  When I say 'Balanced' I mean eating to obtain all the macro and micro nutrients the body needs without over eating.

Lots of leafy green vegetables!!!

Whole grains

Legumes

1/2- 1 oz. nuts or seeds

Fruit

Lots of other starchy and non-starchy veggies

Avoid refined sugars, [yes, this includes honey, maple syrup, turbinado, agave etc...], avoid refined oils, flours or processed foods!

If you are craving sweets banana ice cream or a really yummy sweet green smoothie is a better option!

Okay...on to today's recipe....

Vegan Mascarpone Blueberry French Toast Recipe

Delicious Vegan Mascarpone filled Blueberry French Toast Breakfast Recipe

If you would like to continue following my work please visit my new site:  http://www.plantbasednutritionista.com

I hope to see you there!

Thick homemade gluten free bread sliced and filled with rich, creamy vegan mascarpone cheese toasted on each side and topped with a homemade fresh blueberry sauce and more sweetened mascarpone cheese.  A delicious breakfast for a special occasion.  Maybe breakfast in bed on Mother's day, or a delicious start to a fun-filled birthday celebration or wedding anniversary, or maybe you just want to treat yourself to an amazing breakfast!

I created this delicious recipe for my family to enjoy as an amazing Easter breakfast.  The vegan mascarpone cheese recipe can be modified and used in savory dishes as well, it is very versatile.  If you have more time and want to make a more traditional type mascarpone cheese you can ferment the vegan mascarpone cheese.

We had quite a busy Easter weekend.  We attended a vegan Easter egg hunt and potluck held in a beautiful park.   We enjoyed tasting all of the different delicious foods people brought to the potluck.  It was a lot of fun to enjoy a whole meal filled with delicious plant-based foods.  After the luncheon the kids got to go out on a vegan easter egg hunt through the park and they both recieved buttons from the local vegan bakery for dillos...or better known as twinkies. 

Sunday was an amazing day and we enjoyed a delicious BBQ featuring...black bean burgers, homemade fries, delicious berry salad with poppyseed dressing, grilled pineapple and of course my newest recipe creation......

Vegan Better than 'anything' cake!

Ooooo man was that rich and delicious!!! 

Rich chocolate cake

Topped with homemade caramel

Homemade  coconut whip cream

Shaved dark chocolate to finish it off......

You do NOT want to miss this amazing recipe!!  My mom raved over this recipe and she is an EXCELLENT cook with very discerning taste when it comes to desserts!  I just thought I would tease your taste buds before moving on to today's recipe.


Mascarpone Blueberry French Toast

Moist Vegan & Gluten Free Blueberry Muffin Recipe

Accomplishing the Impossible....

Vegan & Gluten Free Blueberry Muffins!

If you would like to continue following my work please visit my new site:  http://www.plantbasednutritionista.com

I hope to see you there!

These blueberry muffins are the lightest, fluffiest muffins I have EVER tasted...gluten free or not!  They will stay moist sitting on the counter for up to two days!   If you love a light, moist, warm muffin in the morning this is definitely a recipe you are not going to want to miss!!

I know I have been MIA for awhile and my posts have been growing farther and farther apart.  I truly do enjoy creating delicious recpies but at the same time......I have a family to take care of.

I homeschool my kids and lately I have been spending more and more time helping them understand their school work.  Now, I know you are probaby thinking I am saying this with some level of 'I wish I didn't have to do that' but the reality is....I really do enjoy it!!

Spending  quality time with your children, learning together, laughing and enjoying a quick snack while learning pre-algebra brings a lot of joy!  Building strong family relationships and learning with your children is priceless!

So while I completely enjoy working on  my blog, editing pictures, creating recipes and responding to comments when it seems I am 'slacking' a bit it is because my little family must come first.

Okay.... on to todays' most amazing recipe!!!

I know, they've said it cannot be done, gluten free baking without eggs......no way!

YES WAY!!!

With a little  creativity, a lot of patience and some skill you can make ANYTHING vegan!

**Not a fan of blueberry muffins...no problem!

You can make any kind of muffin you want....

strawberry

banana muffins

zucchini muffins

chocolate chip

pumpkin

cinnamon apple

The list is endless just substitute your favorite fruit, add some cinnamon or even use chocolate chips!!

Gluten Free Blueberry Muffins

Absolutely the most MOIST gluten free muffin ever! LOVE these!