WFPB Recipes!

OMG Sweet Potato Brownies

 

You may have figured it out by now that I love chocolate, and this brownie recipe hits all the marks for me – moist, cakey, and WFPB (whole food plant-based) without refined sugar (unless you use chocolate chips that are sweetened with something else.). Today’s recipe was inspired by a recipe I found on Vitamix’s Recipe website. The Vitamix isn’t the right machine to blend this, rather, I recommend a food processor as it’s pretty dense to mix.  Let me know what you think!

Ingredients

  • ⅔ cup (160 g) sweet potato, about 1 small, baked & then mush it up.
  • ¼ cup applesause  (60 g)
    • blenderize an apple with a tablespoon of fresh lemon juice, & a dash of cinnamon. Done.
  • ¾ cup (165 g) almond butter
  • 1 cup (135 g) dates (be sure to remove the pits!!!)
  • 1/2 (60 g) banana
  • 2T Bob’s Red Mill Egg Replacer mixed w/ 1/4 c. water
  • ⅓ cup (25 g) unsweetened cocoa powder
  • ½ teaspoon baking soda
  • ⅔ cup (165 g) semi-sweet chocolate chips, or cocoa nibs, optional

Directions

  1. Preheat the oven to 350°F (190°C)
  2. Prep an 8 inch (23 cm x 23 cm) baking tray so it’s non-stick (ie: non-stick pan, parchment paper, rub/spray a bit of nut or olive oil on pan…)
  3. Place the sweet potato, applesauce, almond butter, banana, egg replacer, and dates into the food processor in the order listed and secure lid.
  4. Start  mixing for about 40 seconds
  5. Stop the machine and add cocoa powder and baking soda to the container.
    1. I actually put all the ingredients in at once. No problem
  6. Remove batter from the container and place into a bowl. Stir in the chocolate chips or cacao nibs and combine.
  7. Spoon mixture into the prepared baking pan and bake for 20 minutes, until a toothpick inserted comes out clean. My oven required 30 mins until a toothpick came out relatively clean – at least not wet.

Notes

Mashed banana, or applesauce are great whole food substitutes for eggs in recipes. If you’re not egg averse, you could use 2 eggs. The addition of the sweet potato makes this treat high fiber while also providing the moist texture of a traditional brownie.

Almond Chocolate Truffles

 

If you like dark chocolate, you’re going to love these nutritious mini-truffles!

Full credit goes to Dr. Greger’s “How Not to Die” Cookbook*

 

1/3 c. chopped and pitted medjool dates

1/3 c. raw cashews – soaked in hot water for 3 hours & drained

3 T. almond butter

1/2 c. unsweetened cocoa powder

1/4 c. date sugar

1 tsp. vanilla extract or one 2-3 inch piece vanilla bean, split and scraped

Ground almonds and / or hazelnuts for coating

 

Combine the dates and cashews in a food processor until it forms a paste. Admittedly, this takes me a few start – stop – scrape – start-stop-scrape tries

 

Mix in the almond butter next.  Then add the cocoa powder, date sugar, vanilla and 1 tsp. water.  Pulse until well-blended.

 

Pinch some of the mixture to see that it holds together.  If it’s too dry, add a little more water; 1 tsp at a time  until the mixture can be formed into 1″ balls.  If it’s too soft, refrigerate for 20 mins or add a little more cocoa powder.

 

Roll into 1″ balls & place on a plate.

 

Place the ground almonds in a shallow dish.  Roll the truffles in the nuts until they’re coated.  They may require a little pressing effort. Put them in a covered container and refrigerate.

 

Note: if your dates aren’t soft, you might soak them in hot water for 20 mins, drain and pat dry.

 

Nutrition (based on 28 truffles):

72 calories; 3.6 g fat; 10.5 carbs; 1.8 g protein; 142 mcg. potassium

 

*Dr. Greger, a leading nutrition expert sharing evidence-based research on all things nutrition (whole foods plant-based) has an awesome nutrition website with 1000’s of short videos searchable by topic or food.  CHECK HIM OUT!

Emerald Mango Jewel Smoothie

Maybe you’re just dipping your toe into green smoothies… trying to find painless ways to add some healthy greens into your diet.  You’ll hardly know you’re getting a healthy dose of cruciferous kale in this thyroid-nourishing smoothie.  (I’ll note benefits below)

 

  • 2 cups fresh or frozen mango
  • 1 banana
  • 1 cup fresh or frozen pineapple
  • 1/4 c fresh orange juice
  • 2 Lacinto Kale leaves
  • 1 c+ water to your desired consistency

 

Blend all ingredients together and enjoy on your own or share!

 

This recipe and the nutrition below is based on the Thyroid Healing Smoothie from Anthony William from his book, “Thyroid Healing”.

 

KALE:  Besides being anti-inflammatory, kale is a great friend to your thyroid and  helps heal connective tissue damage & swollen joints.

 

MANGOES:  Plus mangos can help with sleep issues while supporting your liver, spleen, and thyroid! No rest for the weary!

 

BANANAS:  Along with potassium, calcium, and amino acids, bananas are good brain food.  They support your thyroid

 

PINEAPPLES: Not only are they perfectly compliments for mangoes, they are a good cleanser and detoxifier.

Tropical Green Nectar

When it feels a bit dreary outside and you wish you were in sunny Costa Rica sipping a little taste of the tropics, try this smoothie.  It’ll give you a little immune system boost as well!   (Just as I snapped this pic, an Anna’s hummingbird friend came in for her own nectar brew.)

 

1/4 c. fresh orange juice or an orange

1 c. pineapple cubes

1 banana (frozen is fun!)

1-1/2 c coconut water  (try Harmless Harvest or Nirvana)

1 c. kale (pack that puppy!)

1/2 c coconut meat (frozen is fine)

1/4 c cilantro (stems and all)

1/2 tsp spirulina

 

 

 

 

Lentil Sweet Potato Stew with Kale

PREP TIME: 10 mins.  COOK TIME: 40 Mins

This is a great Fall & Winter dish!  I love how the process of making this yummy stew just flows; by the time it’s made, I’ve already cleaned up the kitchen.  Easy!
Many thanks to my friend Scott Anderson for sharing it!

 

1 med. yellow onion, diced

4 cloves garlic, minced

1 tsp fresh ginger, peeled & minced

2 tbl. curry powder

1 tsp sea salt

2 tbl tomato paste

3/4 c green lentils, uncooked

3 c. vegetable broth

3 carrots, peeled & chopped

1 large sweet potato, peeled & cubed (approx  3-4 c chopped)

6 c lightly packed kale, de-stemmed and chopped (Lacinto is good!)

 

Instructions:

  • Cook the onion and garlic in a few tablespoons of water or broth for 5 mins in a large soup pot over medium heat.
  • While that’s cooking, combine the curry powder, salt, ginger & tomato paste.  Add to onions when they’re cooked.  Cook a few more minutes, stirring.
  • Add the lentils and broth, cover and simmer for 15-20 minutes.
  • Meanwhile, prep the carrots and sweet potato.  Add to the soup and simmer uncovered for another 20 minutes or until the carrots and sweet potato are easily pierced with a fork.
  • While that’s cooking, prep the kale.  Finish cleaning up what little is left to do.   Then add the kale when the carrots & sweet potato are cooked.   Turn off the heat and let sit for a few minutes.  If the lentils are soft and most of the liquid is absorbed, it’s ready!  This is a stew; if you like it more soupy, add more broth.   I like to garnish with a sprig of cilantro.

 

Created by Deryn Macey   She has an amazing array of resources about WFPB available on her website.  Definitely worth checking out!