Sunday, December 14, 2014

Wheat Free Vegan Pancakes

These are an original recipe from Barbara Mindell of Amped on Nutrition on Quadra Island
and her latest cookbook "Cooking Your Bummers Out"
If you haven't gotten a look at this cookbook I highly recommend it
Her best recipes that she kept secret for years are printed through its pages
So many of these recipes make it to my favourites list
Her Bean cakes
Peanut Sauce
Zoo Zoo Balls
AND these Vegan Waffles
transformed into pancakes since I am too lazy to pull out the waffle maker
These Freeze beautifully pop into the toaster for healthy food on demand

Wheat Free Vegan Waffles

- 1 Cup of Dry Lima Beans (soak overnight in 3 Cups of Cold water)
- 3 1/2 Cups Rolled Oats 
- 6 TBSP Agave Syrup (optional)
- 1 1/2 TBSP Flax Meal
- 2 TBSP Baking Powder
- 3 1/2 tsp Vanilla Extract
- 2 tsp Salt
4 1/2 Cups Fresh Water

Soak your Lima beans overnight in 4 cups of fresh cold water.
In the morning discard water and rinse with fresh water
Next place your lima beans in a saucepan with 2-3 Cups of Water
Bring to a boil, reduce heat and simmer for 1/2 hour.
Your Lima Bean goodness is ready to use!

Add all ingredients to the blender, blend until smooth and light and foamy.

Pre heat griddle or Pan on medium heat scoop batter with 1/4 cup measure to make pretty Pancakes!

Tahini Maple sauce

- 1/2 Cup Tahini
- 1/4 Cup Maple Syrup

Choose your most favourite pretty small bowl
combine your Tahini and maple goodness
Next try not to spoon this onto everything in one sitting
Tahini is Sesame butter…Sesame seeds are LOADED with Calcium 

My advice to you..
Make a big ol batch of these Pinners freeze em up
Smugly toast them up whenever you make tea
Spread Tahini
Use the energy it brings you to preform a Random Act Of Kindness
YOu may just make someones day

Full Tummy
Strong Bones
Big happy Heart

Ashie Girl

Monday, November 17, 2014

Mini Apple Crisps In Mason Jars

This weekend was my Dad's 68th Birthday
Saturday was a Sunny Afternoon
He and my mother traveled all the way to Nanaimo for a quick visit and an outing saturday outing  Wishing my sisters were with us too…..We strolled commercial street downtown Nanaimo stopping at Perkins to have soup and Sandwiches together.
Bodo was a champ and tagged along showing us his favourite Stair sets he would like to skateboard if ever given the opportunity…
We had such a nice time together.  Always too short.
Another epic milestone is my 200th Blog Post!

I find this incredible and exciting.  Goes to show you how doing something little every once in a while can really add up.

SO what to post for a 200th post
Well…Having my Dads Birthday makes it feel special but as for a recipe I thought I would keep it simple and classic
These Mini Apple Crisp Mason Jars are SO perfect for Picnics and lunches or just portion sized desserts.  This version is very healthy gluten free with Buckwheat Flour
…Making a batch of the real deal Apple Crisp for some members of my family might have been a good idea and one that would be easy to pull off as these Jars come together in a snap.

MOSTLY my family are real champs when it comes to my blog food…tasting and trying my ideas and creations for 200 posts I would say they deserve real dessert…maybe next time ;)

Like I said these mini desserts come together in a snap you make the apple filling, make the crumble assemble into your jars and bake YUP right in the jars convenient right!

Happy Birthday Dad I love you

Crumble Topping:

-1/2 Cups Gluten Free Rolled Oats
-1/2 Cup Dark or Light Buckwheat Flour
-3 TBSP Coconut Oil, Melted
-2 TBSP Coconut sugar or other natural sweetener (optional…I left this out apples are sweet)
-1 tsp ground Cinnamon(I used my Epicure Apple Pie Spice!!! Ask my Friend Tanya about Epicure)
-Sea Salt

Apple Filling:

- 4 Cups diced apples (I used 2 Large apples)
- 1 TBSP Lemon Juice
- 1 TBSP Maple Syrup
- 1 tsp Chia seeds or ground flax meal

Preheat oven to 350

To prepare crumble topping:
In medium Bowl mix together all crumble topping ingredients until fully combined. Set aside.

To prepare filling:
In a large bowl, toss together all the filling ingredients.
Divide mixture evenly amount 6 oven proof 250 ml glass mason jars.
Top with crumble.
Place jars on parchment lines baking sheet and bake for 40 minutes.
Cool completely, fasten lids, transfer to your picnic basket
Don't forget the spoons!


Ashie Girl

Sunday, October 26, 2014

Chakra Caesar Salad from Oh SHe GLOWS

Hello all,

Vegan Caesar Salad
Because my son LOVES Caesar salad
and I just couldn't wait to try this recipe
Nutty Herb Croutons…OK so these are Bread Free Croutons…Crayzee right!

So I served this to the kid without saying a word
He questioned the Croutons….but gobbled them up anyways after I explained…

Me: 'oh honey they are from Oh she glows'

Bodo" 'OH! ok…Thanks mom'

SO these went over without a question.  The dressing is creamy and so yummy.  The croutons have a great crunch.
As Angela Liddon (author of Oh She Glows) points out you certainly will not look at croutons the same way after trying these…taking the time to make these is time well spent as they store up to a month in a tightly sealed container.

This is a fabulous prep ahead meal for your crazy work week that your whole family will gobble up.  Just wash your Romain toss and BOOM
Your the Dinner time hero again!!!! (*sigh* you make it look so easy!)

NOTE: A Prep ahead note is that you will need to soak your almonds overnight.
This creates a creamy texture once you have removed the almond skins.  When they are soaked for at least overnight they come off easily.  This step is not mandatory but I think makes a real difference in texture.

Nutty Herb Croutons: 

1 Tbsp ground flax seed 
1 Tbsp extra virgin olive oil
2 cloves garlic
1 Cup raw almonds
2 Tbsp Chopped sweet Onion 
2 Tbsp fresh packed parsley, or 1 tsp dried
2 Tbsp fresh packed Basil, or 1 tsp dried
1 tbsp fresh rosemary, or 1/2 tsp dried
1/2 tsp dried oregano
1/4 tsp fine grain sea salt or to taste

1.  Preheat oven to 300.  Line large rimmed baking sheet with parchment paper.

2.  In a small howl, combine the flaxseed, oil, and two TBSP of water and stir.  Set aside for 5 minutes, stirring occasionally, until the mixture has thickened.

3.  In a food processor, pulse the garlic to mince it.  Add the almonds and process until finely chopped. Add the onion, parsley, basil, thyme. rosemary, oregano, salt, and flaxseed mixture and process until a sticky ball of dough forms.

4. With your fingers, sprinkle small portions of the crouton dough onto the prepared baking sheet, using roughly 1/2 tsp of dough per crouton.  Place the croutons 1 inch apart on the baking sheet.

5.  Bake for 20 minutes, then gently flip the croutons and bake for 10 -15 minutes more, until golden.  Watch the croutons closely neat the end of the baking time to make sure they do not burn.

6. Let the croutons cool on the pan for 10 minutes.  They will firm up while cooling.  Cool the croutons completely and store in an airtight glass jar for 2 -4 weeks.

Chakra Caesar Salad:

1/2 cup while raw almond
1 whole head of garlic, for roasting, plus 1/2 clove garlic, minced (optional)
1/4 Cup extra virgin olive oil
4 Tbsp fresh Lemon juice
1 tsp Dijon mustard
1/4 to 1/2 tsp fine grain sea salt, to taste
1/4 tsp dry mustard 
1/2 tsp black pepper

1.  Place the almonds in a bowl and add enough water to cover.  Soak for at least 12 hours or overnight.  Drain and rinse the almonds.  Remove skins.

2. Preheat oven to 425

3. Cut off the top of the garlic head so all the raw cloves are exposed.  Remove any losse skin.  wrap the head in foil and place it on a baking sheet.  Roast the garlic for 35-45 minutes. or until the cloves are soft and golden.  let cool for 10-15 minutes until cool enough o handle.  Remove foil and squeeze garlic cloves out of their skins and into a food processor.

4.  Add the soaked almonds, oil, lemon juice, Dijon mustard, salt, dry mustard, pepper, and 1/4 cup water to the food processor and process until smooth, topping to scrape down the bowl as needed.  Add the minced raw garlic if you'd like the dressing to have a more intense garlic flavour- otherwise leave it out.
5.  Place the lettuce in a large sale bowl and pour your desired amount of dressing on top.  Toss until fully coated.  Sprinkle the nutty herb croutons over the sale just before serving.

Saturday, October 25, 2014

Gluten Free Sugar Free Dairy Free YUMMY OAtmeal Raisin Banana Cookies

Pre heat oven to 400
In a medium sized bowl:
1 small Banana
1tsp vanilla extract
1 Egg
(Mash & mix then set aside)
In another medium sized bowl:
1/2 cup rice flour
1 tsp baking powder
1 tsp cinnamon
1/4 tsp salt
(Combine dry ingredients)
Add dry ingredients to wet stir to combine
Add 1/2 cup oatmeal
Add 1/4 Cup Raisins (This could be chocolate chips)
Add 1/4 Cup Walnuts or other favourite seed or nut (optional)
Mix it up !
Drop onto parchment on cookie sheet in level tablespoon heaps
Bake 15 mins

Favorite Veggie Burger

The RAIN is here…..
Time to accept it
The school age kids bringing home colds
The Leaves are changing to brilliant Yellow,Orange, and Red
The Patter of rain on your rooftop
COzyness is here!
Dark mornings
and Dark evenings
Speaking of those dark evenings….
time to make comfort food
easy healthy food that freezes well
ready for those evenings that you REaLLy! REALLY do not want to cook
Enter the secret weapon
Making a batch of these is well worth the effort
They keep in the fridge for up to a week
or freeze for a meal down the road

They are awesome on a yummy multi seed bun with avocado grainy mustard vine ripe tomato crisp lettuce….

They are awesome in a lettuce wrap

They are awesome crumbled over salad

No matter what you really can't go wrong

This recipe is from the OH SHE GLOWS cookbook by Angela Liddon
Her recipe was inspired by Shelly Adams author of the Whitewater cookbook
The only adjustment I made was to use brown rice in the place of breadcrumbs
Breadcrumbs work great as a binder and soak up any excess liquid creating less crumble
But I found my brown rice version was just as solid.  Just make sure you cook your rice a bit overdone so it is a bit stickier than usual…but honestly just leftover rice will work great

The Recipe:

3 Tablespoons ground Flaxseed
1 (15 oz can/425 -g) can black beans, drained and rinsed
1 Cup grated Carrots or Sweet Potato
1/3 Cup Finely chopped fresh Parsley or cilantro leaves
2 large garlic cloves, minced
1/2 Cup Onion 
1/2 Cup Sunflower seeds
3/4 Cup Oats, processed into a Flour
1/2 Cup Cooked Brown Rice
1/2 TBSP Olive oil or Coconut Oil
2 TBP Braggs or Tamari
1 tsp Chili powder 
1 tsp oregano
1 tsp ground cumin 
3/4 to 1 tsp fine grain sea salt
Fresh ground black pepper

Dig out your food processor if you have one:

1.  Process your Oatmeal into a course flour, transfer to a bowl for later

2. Preheat Oven to 350.  Line a baking sheet with parchment paper

3. In a small bowl combine the flax seeds 1/3 Cup warm water and set aside for 5-10 minutes

4. In a large bowl mash black beans into a paste, leaving a few black beans intact for texture.  Stir in the rest of the ingredients and flaxseed mixture.

5. Use your food processor to quickly mince your garlic and chop your parsley.  Transfer to bean mixture
6. Add about 1/2 an Onion to your food processor should be about the right amount.  Transfer to bean mixture.

7.  Grate Carrot and to bean mixture.

8. Stir in the rest of the ingredients including flax

9. With a 1/3 Cup scoop measure out clumps of burger onto a clean surface.

10. wash and wet your hands to shape burgers and lightly squish.  Place the patties onto the prepared baking sheet.

11. Bake the patties for 15 mins, gently flip them and bake for another 15-20 mins, until patties are firm and golden.

Monday, September 22, 2014

Quick Buckwheat Millet Bread

Couple of weekends ago I made a buckwheat grout bread.
I lived off this stuff as my morning snack at work.
Friday the last bites were destroyed SO
This weekend I knew I had to make another batch 
I needed this to put in my lunch this week!


3 different stores in the south end of Nanaimo
No Buckwheat grouts…..
No Chia seeds…..
No Masa Herina …..this is sorta unrelated since I just really wanted to make homemade Tortillas too 
BUt Totally frustrating and rant worthy

Almost ready to give up when I discovered in my pantry a lil bag of Buckwheat flour and a jar of millet I could grind into flour! YAY 
This bread turned out even better than the Grout bread 
too bad since the word grouts make the bread sound so sexy!
I think this is a great lil carb to pair with a yummy fall soup….a pretty green salad….or toasted with Nut butter 
(Tip: small jar + Tahini + Maple syrup + Cinnamon + Vanilla Extract = super yummy spread for toast!)

  • 1/2c + 2T raw buckwheat flour

  • 1/2c + 2T raw millet flour [ground from whole millet in a blender]

  • 2T chia seeds

  • 2T ground flax meal

  • 1/2c + 1T unsweetened almond milk

  • 3/4c water

  • 1/2t baking powder

  • 1T unsweetened apple sauce

  • 1T Graepseed oil

  • 1t Brown Rice Syrup

  • 1/2t salt

  1. Preheat oven to 375* and grease bottom + sides of a 9x9 square pan or line with parchment.

  2. Stir together buckwheat flour, millet flour, chia seeds, flax, baking powder, sucanat, salt + pepper in a medium sized bowl

  3. Add in water, nut milk, applesauce + oil and stir until just combined.

  4. Pour into pan, and evenly spread.

  5. Bake for about 42-46min, until golden brown + cracked all over the top.


*If you don’t have chia seeds, use 4T flax meal and vice versa.

*If you don’t have nut milk, you can use all water or cow’s milk.

*If you don’t have applesauce, you can use 2T oil.

*This should freezes well so it is always ready to pop into your lunch basket :)

Ashie Girl

Saturday, September 6, 2014

Oh She Glows-Classic Glow Bars

Have you checked out Oh She Glows?

Angela Liddon is this beautiful lady that makes beautiful food
If you have yet to check out her blog I would encourage you to check this out
click here
I love her pictures and blog so much I could not resist when she released her cook book
The internet is bursting with beautiful recipes and amazingly inspiring photos of food
BUT there is just something about a REAL cookbook
I love cookbooks!
yay recipes!
So these Glow bars are something Angela is famous for
They are packed with goodness and just the right amount of sweet.
The recipe calls for Rice Syrup
You might just think you can use honey or maybe maple syrup or agave
you know….like a liquid sweetener BUT DO NOT
The syrup is the only way to go do not substitute this
OR you will find yourself spooning this bar recipe in a crumbly mess on top of a yogurt parfait
WHICH isn't the end of the world trust me
BUT if you are aiming for a bar that will stick together spring for the rice syrup for sure :)

SO The recipe…..

Classic Glow Bars

1 1/2 Cups Gluten free rolled oats
1 1/4 Cups rice crisp cereal
1/4  Cup Hemp Seeds
1/4 Cup Sunflower Seeds
1/4 Cup unsweetened Shredded Coconut
2 TBSP Sesame Seeds
2 TBSP Chia Seeds
1/2 tsp ground Cinnamon
1/4 tsp fine grain sea salt
1/2 Cup plus 1 TBSP Brown Rice Syrup
1/4 Cup Peanut Butter or Almond Butter
1 tsp Vanilla extract
1/4 Cup mini Chocolate Chips

Makes 12 Bars * Prep Time 15 Mins * Freeze Time 10 Mins
gluten free oil free raw, no bake, soy free refined sugar free and nut free option 

1.  Line a 9 inch square pan with two pieces of parchment paper (one going each way)

2.  In a large bowl, combine the oats, rice crisp Cereal, hemp seeds, sunflower seeds, coconut, sesame seeds, chia seeds, cinnamon, and salt and MIX

3.  In a small saucepan, stir together the brown rice syrup and the peanut butter until well combined.  Cook over medium high heat until the mixture softens and bubbles slightly, then remove the pan from the heat and stir in the vanilla.

4.  Pour peanut butter mixture over the oat mixture, using spatula to scrape every last bit out of the pan.  Stir well with a large spoon until all of the oats and cereal are coated in the wet mixture.

5.  Transfer the mixture to prepared pan, spreading it out into an even layer.  Lightly wet your hands and press down on the mixture to even it out.

6.  Place the pan in the freezer, uncovered, and chill 10 mins, or until firm.

7.  Lift the oat square out of the pan, using the parchment a handles.  Place on cutting board and slice with pizza cutter or serrated knife.  Slice the square into 6 rows and then slice them in half to make 12 Bars total.

8.  Wrap the bars individually in plastic wrap or foil and store them in airtight container in the refridgeratior for up to 2 weeks.  OR store them in the freezer for up to 1 Month.

NOTE:  to make these glow bars nut free, substitute sunflower seed butter for the peanut butter .


Ashie Girl

Monday, September 1, 2014

Happy Bread! Buckwheat Chia Bread

Hello September ! ! !

Woke up this morning and seriously it just felt different….
I DO realize the mind is a very powerful thing…you can convince yourself of SO many things
Just because it is September the first does NOT mean suddenly it is fall….
BUT I NEED SOX and a BLANKY!  to get out of bed my super warm cozy bed
which just happen to be much MUCH too early because I was super silly and forgot to turn off my weekly alarm clock (Grego must question why he married me)
5:00 wake up alarm on a stat holiday 
YUP thats how I roll
Even though it was much too early I couldn't help but make my way to the kitchen 
(dug around for a pair of sox and a cardigan first of course!) 
To check on my Buckwheat Groats that had been waiting for me all night soaking in water getting nice and soft.  All ready to become BUCKWHEAT CHIA BREAD (yay)

I discovered this recipe on crazy awesome blog The healthy chef and have had it bookmarked for a while. 
I bought groats while visiting Quadra this weekend when I had a chance to visit Yellow Dog
Lovely Lydia welcomed me into her store with a wonderful hug…the kind of hug that is huge and lingers to let you know you are loved…pretty sure this is standard welcome to her store…I know she loves me because this hug was followed by another sigh…I miss Quadra!
Ok back to the recipe…
So This bread is important to people who don't way bread for many different reasons
This is a whole food invention 
It does not contain flour 
It has a wonderful nutty flavour 
It is Gluten Free
Low GI 
It is high in fibre, essential minerals, and amino acids like tryptophan which is a building block for or bodies ability to make serotonin- the FEEL GOOD hormone
This Bread will ACTUALLY make you HAPPY!
Happy Bread …Toasted with nut butter and sliced Banana on top …..
OR paired with a Big Green Salad Or A Bowl of yummy Fall Soup…ahhhh

(side note:  Starbucks has the pumpkin lattes on the go as of this morning! almost as epic as when the red cups arrive …buuuuuut lets not go there YET!!! 
Side note side note: Hey Frrrly they are putting a christmas store into the wood grove mall down here)

back to the recipe…. yeash I have the attention span of a goldfish (Mary B said this on Friday and I think she is the coolest so I am ganking her steeez …alike the adoption of cool beenz also Mary B …which is actually Mary W…..
recipe recipe 

yikes I scare myself!

Makes 1 loaf
1 3/4 cup whole raw buckwheat groats
1/2 tsp Baking Soda
Juice from 1/2 a lemon 
1/4 cup whole chia seed
1 cup water (use half to soak chia seeds and the other half to combine in the food processor or blender) 
Preheat 320
Soak buckwheat in plenty of cold water for 2 hours until softened.
Soak chia seed in 1/2 cup cold water until gel like – this takes about 30 minutes.
Drain the buckwheat and rinse through a fine sieve. Make sure all the water is fully drained.
Place the buckwheat into a food processor.
Add chia gel, 1/2 cup of water, olive oil, bicarb soda, sea salt and lemon juice.
Mix in a food processor for 3 minutes. The bread mix should resemble a batter consistency with some whole buckwheat still left in the mix.
Spoon into a loaf tin lined with baking paper on all sides and the base.
Bake for 1 hour and 15 minutes until firm to touch and bounces back when pressed with your fingers.
Remove from the oven and cool for approx. 30 minutes. Remove from the tin and cool completely on a rack or board. The bread should be slightly moist in the middle and crisp on the outside.
Cool completely before eating.
Serve delicate slices only when cold with a serrated knife.
Store wrapped in the fridge for up to 1 week. (This bread can be frozen for up to 3 months)
Delicious lightly toasted on a pan.
Serves 12 

Saturday, July 5, 2014

No-Bake Oatmeal Raisin Carrot Cake Bites

The last few days I have been craving something sweet! 
This feels like torture!
Life has been busy with work and training as well as keeping my obsession with orange is the new black on the go 
BUT now that the weekend is here  it is time to do something about it!

SO I am not a normal person when it comes to treats.
The reason being that not only do I know that sugar is just crappy for all of us
It makes me feel like total  POO.  
Eating it just doesn't help me out one bit!  I have more recently been so happy to hear other clean eating veggie loving folks say the exact same thing.  

REJOICE I am NOT a Freak!

So when you feel this way about sugar and you crave something sweet it is pretty hard to just go out a buy something to satisfy.  Creating your own is the only way to go.

The fantastic part about this is you will be totally enjoy creating something wonderful to eat in your kitchen 
You will indulge in GOODNESS and be feeling happy, satisfied, and just awesome.
Its just SO worth the effort!
Playing with the recipe to make it your own is the best way to go.
If you want bejewelled dates instead of raisins, if you like nuts…. like some coconut would be an awesome addition.  Make these your go to bites!
Freeze them for when you want just something yummy
Share them with small people ( if you are into sharing that is ) and feel good that they will be eating something amazing for them.

disclaimer part:  These carrot cake bites aren't really going to make you feel like you are eating carrot cake….I just used those words to attract you to want to check the recipe out
sneaky aren't I ! mmwwhahahahah 


Ashie girl

No-Bake Oatmeal Raisin Carrot Cake Bites 
1/ 2 c dry oat bran + 2 tbsp reserved dry old fashioned oats
1/4 c carrots (grated)
1/4 c raisins  + 1/4 c reserved
2 tsp pure organic maple syrup (optional)
1 tsp cinnamon
1 tsp vanilla extract
  • Place  both 1/4 cup portions of raising in a small bowl and soak in boiled water for 5 mins.
  •  Once raisins are soft add all ingredients (except the reserved ingredients) to a blender and blend for  until incorporated.  Pulsing does the trick BUT  Don’t over blend.
  • Remove the dough from blender into a medium size bowl add reserved raisins and old fashioned oats.
  • line a small dish if you have one with plastic wrap add a generous teaspoon of mix and shape to form into bite-sized balls.  If needed, refrigerate or freeze the dough for 15 minutes to make it less sticky and easier to work with.
Yields: 1 dozen bites the size of a quarter gumball.  Store in freezer or refrigerator.

Sunday, April 13, 2014

Zucchini Muscle Girl Muffins

Zucchini Bread/Muffins sound like something that would be super healthy….
But often when you come across this in the real world it is typically loaded with sugar, flour, and bad fats.  This recipe will create snack sized  zucchini bites of glory perfect for packing in your lunch.  They are a snap to whip up and they taste great.  

Wet ingredients: 

1 Cup Egg whites 
1 shredded zucchini(medium)
1 tbsp flax oil

Dry Ingredients:

1 large apple, shredded
1/2 cup flax meal
1/2 cup whole wheatflour (I prefer Rice flour …I know Kaity would use coconut flour ;)
2 scoops vanilla wheyprotein powder
1.5 tsp cinnamon
1/2 tsp baking powder & 1/2 tsp baking soda

Place zucchini inseparate bowl; fold beaten egg mixture and flax oil into zucchini. Stir dryingredients; add to zucchini mixture. Mix well. Pour batter into greased 8 x4inch loaf pan, or 12 muffin cups. Bake at 325 degrees for approximately 45-50minutes (25 -30 if making as muffins) or until tester comes out clean. *Be surenot to overcook, or it will become hard and dry as stone.

These are nice with a dollop of Greek Vanilla Yogurt on top 
or plain yogurt sweetened with a lil Stevia ;)


Nutritional info per serving: (1 serving = 1 muffin)
Calories 117
Protein (g) 11
Carbohydrates (g) 11
Fat (g) 3