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Category Archives: Vegan

Roasted Squash Seeds

16 Thursday Apr 2020

Posted by naturallyelizabeth in Dairy Free, Egg Free, Gluten Free, Nut Free, Other, Soy Free, Vegan, Vegetarian

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butter, canola oil, coconut oil, corn free, dairy free option, egg free, flavored salt, gluten free, low carb, melon seeds, no sugar, nut free, olive oil, organic, pumpkin seeds, roasted seeds, safflower oil, salt, sea sallt, seasoned salt, snack, soy free, squash seeds, sunflower oil, toasted seeds, vegan option, vegetarian

raw organic butternut squash seeds

raw organic butternut squash seeds

Credit for this recipe goes to Kim Lane of Austinmamas fame. I’ve adapted it a bit to meet allergy needs, but the heart of it is the same. The most important thing she taught me was that you don’t wash the seeds. You leave the goop on them. It makes them much more flavorful and is a lot less of a pain!

This recipe works with seeds of any kind from the squash family which includes melons. You can use butternut, acorn, pumpkin, honeydew or cantaloupe. I generally stick to the more vegetable seeds.

Roasted Squash Seeds

Ingredients

Seeds from one or more squash (do not clean!)
A few teaspoons of oil that is safe for you or melted butter
A few shakes of salt of your choice (flavored salts work, too)

Directions

Preheat the oven to 250F.

Take the seeds out of the squash. Remove any huge chunks of squash strings from the seeds, but do not wash or remove little bits. They add flavor! Place the seeds in a pan that will hold them all in a single layer, and lightly coat the seeds with the oil or butter of your choice. Shake a bit of salt over them. Stir until all are relatively coated.

Bake the seeds for one hour, pulling them out every 15 minutes and stirring, pushing them back into a flat layer every time.

Allow to cool and then eat. They can be stored in a sealed bag or container on the counter for a short amount of time, but I rarely have any left since we tend to eat them all while they are warm!

©2020 NaturallyElizabeth.com

roasted and salted organic butternut squash seeds

roasted and salted organic butternut squash seeds

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GFDF Blueberry Pecan Crumble Pie

06 Thursday Jun 2013

Posted by naturallyelizabeth in Dairy Free, Egg Free, Gluten Free, Pies, Soy Free, Vegan

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dairy free, egg free, gluten free, organic blueberry pie, pecan crumble, vegan

IMG_1066 ps

One of the things that I unfortunately had to remove from my diet in January was egg.  IgG sensitivity testing showed that I was reacting to both chicken and duck eggs, and given the foods I was reacting to, that made sense.  I’ve had problems with eggs before, but not when I was gluten sensitive.  This is creating a whole new cooking and baking challenge for me.

For my birthday this year, I decided to go for a pie in part because I haven’t done a lot of eggless GFDF baking yet and partially because Whole Foods had organic blueberries on sale for $1.99 a pint last Friday.  We had plenty of blueberries left for a pie.

This recipe is based on another GF blueberry pie recipe I had, but the idea of a pecan crumble came into my head while I was standing in the kitchen this morning.  It tastes fantastic.  I highly recommend it.  To make the pecan meal, my daughter ground up a bunch of pecan pieces in a coffee bean grinder that I normally use for grinding flax and other seeds.  The meal isn’t perfectly smooth, but it works well for this purpose.

IMG_1072-ps

GFDF Blueberry Pecan Crumble Pie

Makes one 9 inch pie

Crust:
5 tablespoons organic brown rice flour
5 tablespoons sorghum flour
5 tablespoons almond meal
5 tablespoons organic tapioca starch
1 teaspoon cream of tartar
1 teaspoon xanthan gum
1/4 teaspoon sea salt
1/2 cup organic palm shortening
About 1/4 cup water

Crumb Topping:
6 tablespoons organic brown sugar
3/4 cup organic pecan meal*
1 teaspoon organic cinnamon
1/4 teaspoon sea salt
5 tablespoons organic palm shortening

Filling:
2/3 cup organic sugar
1/4 cup organic cornstarch
Zest of one medium organic lemon
Juice of one medium organic lemon
5 cups fresh organic blueberries, room temperature

Preheat the oven to 375 degrees F.

To make the crust, stir together the flours, starch, xanthan gum, salt, and cream of tartar.  Cut the palm shortening into the flour mix.  Slowly add the water to the flour mixture until the dough is formed but a bit crumby. You may not need all the water or you may need more depending on the day.  Press the crust into a 9” pie pan.

In the same emptied bowl, cut in the shortening into the rest of the crumb topping ingredients.  You will get a moist crumbly mixture.  Set aside.
Mix together the blueberries, lemon juice, lemon zest, cornstarch, and sugar.  Pour into the pie crust.  Top with the crumb topping.

Put the pie on a cookie sheet as it will very likely bubble over while baking.  Cover with foil and bake for 45 minutes.  Uncover and continue baking for an additional 20-30 minutes until the crumb topping is browned and the blueberry filling is bubbling.

*Use a coffee bean grinder or other grinding machine to make a course flour out of organic pecans.

©NaturallyElizabeth.com

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Vegetable Lentil Soup

01 Thursday Nov 2012

Posted by naturallyelizabeth in Dairy Free, Egg Free, Gluten Free, Nut Free, Soups, Soy Free, Vegan

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bean, lentil, organic, vegan option, vegetable soup

While we’re back to warm weather in Central Texas at the moment, I’m sure it will get cold again… eventually.  This made a hearty soup earlier this week when the temperatures were a little cooler.

***

Vegetable Lentil Soup

Adapted from “Easiest Black-Eyed Peas and Lentil Soup” in 1001 Low-Fat Vegetarian Recipes by Sue Spitler

3 medium organic carrots, sliced thinly
3 stalks organic celery, sliced
1 medium yellow or white organic onion, diced
4 cloves organic garlic, minced
2 tablespoons organic olive oil
8 cups organic GF low sodium vegetable or chicken broth*
2 cups filtered water
2 teaspoons dried organic thyme
1.5 teaspoons dried organic marjoram
1 teaspoon dried organic oregano
2 teaspoons sea salt
1 teaspoon organic black pepper
1 organic bay leaf
1-15 ounce can organic white beans or black-eyed peas
1.5 cup dried organic lentils (I used a combination of red and brown)
1-15 ounce can Muir Glen organic diced tomatoes
2 cups packed organic greens, cut in small pieces (chard, kale or collard greens work well)

Sauté carrots, celery, onion, and garlic in oil in large pot for a few minutes until they soften a bit (or stick to the pan… that’s my signal it’s time to move on to the next step).  Add broth, water, herbs, beans, lentils, and tomatoes.  Cook over medium heat until the carrots and lentils are soft (45-60 minutes).  Stir in the greens and allow to cook for 5-10 minutes until the greens are done.  Discard bay leaf before serving.

Makes about 4 quarts.

*If making this vegan, obviously choose the vegetable broth rather than the chicken broth.

©2012NaturallyElizabeth.com

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GFDF Lentil and Sweet Potato Soup

05 Thursday Jul 2012

Posted by naturallyelizabeth in Dairy Free, Egg Free, Gluten Free, Soups, Soy Free, Vegan

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dairy free, egg free, gluten free, organic lentil soup, soy free, sweet potato, vegan option

[Update 7/7/12]

I realize that the soup picture above isn’t the most attractive looking; I used brown lentils in it which isn’t quite as pretty as when I make it with red lentils. It’s hard to make many blended soups look pretty, but this one tastes really good.  One of my sons doesn’t like beans in any other form, but he will willingly eat this soup.  He really likes to add in chunks of leftover baked potatoes to add a bit more texture and substance to it.  We all like to add in smoked sausage.

I often double this recipe so we have lots of leftovers.  It freezes and reheats well.

GFDF Lentil and Sweet Potato Soup

Adapted from Kalyn’s Kitchen

a few tablespoons of organic olive oil
1 large organic white or yellow onion, diced (about 1.5 cups)
4 teaspoons fresh organic ginger, minced
4 large cloves organic garlic, minced
1 serrano or jalapeño or other hot pepper of your choice, sliced thin
1 tablespoon organic curry powder
1.5 teaspoons sea salt
½ teaspoon organic black pepper
1 large or 2 medium organic sweet potato, peeled and diced
1.5 cups organic dried lentils (I use brown or red)
4 cups organic GF chicken broth (I use Imagine or Pacific)*
2 cups water
1 can light coconut milk
½ cup loosely packed fresh organic cilantro leaves

Optional add-ins:
1 pound natural smoked sausage, cut in pieces and cooked
2 cups baked organic white/red/yellow potato, diced

Sauté the diced onion in olive oil in the bottom of a soup pan over medium heat. When the onion is partially cooked, add in the ginger, garlic, and pepper and continue cooking for a few minutes more.  Add in the curry powder, salt, black pepper, sweet potatoes, lentils, broth, and water.  Allow to continue cooking until the sweet potatoes and lentils are soft, about 30 minutes.  Add in the coconut milk and cilantro leaves and cook for a few minutes more.

Remove from heat.  Using an immersion blender, puree the soup.  If you don’t have an immersion blender, allow the soup to cool and blend in small batches in a regular blender, taking care not to burn yourself.

If adding in the optional sausage or potato, do so right before serving.

*Use vegetable broth and don’t add in the smoked sausage to veganize this recipe.

©NaturallyElizabeth.com

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Pizza and Pasta Sauce

20 Tuesday Mar 2012

Posted by naturallyelizabeth in Dairy Free, Egg Free, Gluten Free, Nut Free, Other, Soy Free, Vegan

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dairy free, egg free, garlic free, gluten free, homemade organic pasta and pizza sauce, nut free, soy free

When my kids were younger, all of them had sensitivities to garlic.  This meant making our own pasta sauce since garlic is part of Italian recipes.  I tinkered around for a while and came up with this recipe which remains our favorite over jarred sauces even now that garlic is no longer an issue.

I usually make a double or triple batch of this and then freeze it in batches of three cups of sauce per one quart mason jar.  When we need sauce for pizza or pasta, I just have to remember to defrost a jar from the freezer.

Pizza and Pasta Sauce

28 oz Muir Glen organic tomato puree
4 teaspoons organic Sucanat*
1 tablespoon organic onion powder
1 teaspoon dried organic basil
1 tablespoon dried organic Italian seasoning
½ teaspoon organic black pepper
1 teaspoon sea salt

Thoroughly mix all ingredients in a pot with a lid.  Cover and cook over medium until it starts to making popping noises.  Reduce to simmer and cook for 20-40 minutes to allow seasonings to meld.

*Substitute brown sugar if Sucanat isn’t something you keep around.

©NaturallyElizabeth.com

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Vegan Banana Bread

17 Saturday Mar 2012

Posted by naturallyelizabeth in Dairy Free, Egg Free, Nut Free, Soy Free, Sweet Breads, Vegan

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dairy free, egg free, optional nut free, organic spelt banana bread, soy free, vegan

I created this recipe many years ago when I was still eating gluten but I was reacting to eggs and my kids were reacting to dairy.   It is incredibly moist and delicious and always gets all kinds of compliments when I bring it to potlucks.  I’m still tinkering with a gluten free version of it, but hopefully that will appear sometime in the near future.

Vegan Banana Bread

Wet ingredients:
2/3 cup organic Sucanat
1/4 cup organic palm shortening
1/4 cup organic canola oil
1 teaspoon organic white vinegar
1/2 cup plain organic rice milk
1 teaspoon organic vanilla extract

Dry Ingredients:
2 cups organic whole spelt flour (whole wheat works, too)
1/2 teaspoon baking soda
1 teaspoon organic cinnamon
1/2 teaspoon sea salt

Stir Ins:
3 mashed ripe organic bananas
½ cup chopped walnuts or pecans (optional)

Preheat oven to 350F.  Oil one bread pan.  I use organic canola oil.

Mix together the dry ingredients in a large bowl.  In a medium sized bowl, mix together the dry ingredients.  Stir the dry ingredients into the wet ingredients.  Add the bananas and optional nuts and stir.  Scoop into the oiled pan and bake for 60-70 minutes at 350F until a toothpick comes out clean and the top is a golden brown.

©NaturallyElizabeth.com

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Oven Roasted Carrots

15 Thursday Mar 2012

Posted by naturallyelizabeth in Dairy Free, Egg Free, Gluten Free, Nut Free, Side Dishes, Soy Free, Vegan

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dairy free, egg free, gluten free, nut free, oven roasted organic carrots, soy free

This is a retively new recipe in our repertoire. I roasted some carrots and butternut squash one night for a soup recipe which we didn’t really like, but the veggies were a huge hit before they even went in the soup. My older son came by the kitchen counter where I was doing prep work and started enthusiastically snacking on the roasted veggies that were waiting to go in the soup.  I admit to having eaten a few during the prep work, too, and they were pretty addictive.

In this most recent edition of the roasted veggies, I only had fresh carrots from Johnson’s Backyard Garden. I didn’t have butternut squash, and my son protested vehemently. He thinks the butternut squash is the most important part. So next time I make it with butternut squash, I will post that recipe.

There is a lot of pepper in this dish, but it tastes great this way in our opinion.

Oven Roasted Carrots

4 cups organic carrots, cut into sticks
½ a small organic yellow or white onion, cut in slices (about ½ cup)
2 cloves organic garlic, sliced
1 teaspoon organic black pepper
¾ teaspoon sea salt
Organic olive oil

Preheat the oven to 450 F.

Place the carrots, onion, and garlic in a mixing bowl. Add enough olive oil to lightly but thoroughly coat the veggies. Place into a 9×13” glass pan. Roast at 450F for 15 minutes. Take the pan out, stir the contents, and return to the oven for another 15 minutes. Remove from the oven, stir again, and return to the oven if needed. Total cooking time will be between 30-45 minutes depending on the size of your carrot sticks.

©NaturallyElizabeth.com

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T’s Favorite Potato Salad (GFDF)

07 Wednesday Mar 2012

Posted by naturallyelizabeth in Dairy Free, Gluten Free, Nut Free, Side Dishes, Vegan, Vegetarian

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dairy free, gluten free, nut free, organic potato salad, vegan option

My oldest son (T) loves potato salad, especially this recipe which is one that I’ve created over the years.  He craves it.  Once the craving gets into his system, he pesters me mercilessly until I make it for him, although now that he’s old enough, I make him help with all of the washing and chopping.  We make a huge batch of it, and he’ll eat it for any meal of the day plus snacks until it’s gone.  I made a smaller batch once, and he complained it wasn’t enough.  I do like this potato salad, but I’m not quite as addicted to it as T is.

I like my mayonnaise to mustard ratio higher than T does.  He would probably prefer it if I reversed the amounts of mayo and mustard in this.  When I know I’m not going to be eating it, I will double or triple the mustard amount to make him happier.  Given that I used to eat mustard sandwiches as a child (mustard spread between two pieces of white bread– a thought that makes my stomach turn as an adult!), I can’t really blame him for his mustard addiction, either.

T would probably prefer I put crumbled bacon in this as well, but bacon is a special treat around our household since just cooking it often gives me a migraine.  Eating bacon is out of the question for me.

This is a great recipe for the upcoming months when potatoes, green onions, peppers, and dill are readily available at local farmers’ markets in Austin.  I substituted orange and red peppers in this batch because I wanted more color.  But generally speaking, I will use whatever peppers I have fresh and on hand.

T’s Favorite Potato Salad

~4 pounds of organic small red potatoes (Yukon Gold work well, too)
3 stalks of organic celery, sliced thin (about 1 cup)
2-3 organic green onions (about ½ cup)
2 tablespoons finely chopped fresh organic dill (do not substitute dried)
1 medium organic green pepper, finely diced (about 1 cup)
2 tablespoons prepared organic yellow mustard
2-3 teaspoons sea salt
½ teaspoon organic black pepper
1 cup organic mayonnaise*
6 hard-boiled organic eggs, diced*

Wash and trim the potatoes, leaving the skins on as much as possible.  Place in a large oven proof pot with a lid, and add about 1 cup of water to the bottom to help steam them.  Bake covered for about 45 minutes at 400F, checking to make sure they are fully baked.  If not, bake for longer.  (I will often bake all of a 5 pound bag and then use the remaining potatoes for other recipes or to feed plain to my child who doesn’t like potato salad.) Take potatoes out of the pot and allow to cool.

While the potatoes are cooking and cooling, prepare the rest of the vegetables including the dill.  Once the potatoes are cool, mix together all of the vegetables with the potatoes.  Sprinkle with the salt and pepper, top with the mayonnaise and mustard, and stir well.  Add in the eggs, and gently stir one final time.

Makes an absurdly large amount of potato salad.

*To make this recipe vegan friendly, use a mayo substitute like Vegenaise and omit the hard-boiled eggs.  I will often forget to make eggs and so we will eat it eggless, though my kids prefer it with eggs.

©NaturallyElizabeth.com

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GFDF Split Pea Soup

01 Thursday Mar 2012

Posted by naturallyelizabeth in Dairy Free, Egg Free, Gluten Free, Nut Free, Soups, Soy Free, Vegan

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dairy free, egg free, gluten free, nut free, organic, soy free, split pea soup, vegan, vegetarian

My kids will not eat this soup.  They refer to it as “green concrete” because of the way it congeals in the fridge.  I, on the other hand, love it.  It freezes well, so I will make a huge pot and defrost a jar of it on occasion when I want easy lunches for me.  It is not the most attractive looking soup, but it really does taste great.

This recipe is designed to feed a small army but can easily be cut in half.

Split Pea Soup

organic canola oil
1 small organic onion, finely diced
4 organic carrots, thinly sliced
2 stalks of organic celery, thinly sliced
3 cloves of organic garlic, minced
about 1 c organic diced peppers (in this green)
about 1 c organic cauliflower stalks (or whatever other veggies need using up)
about 3 c organic dried split peas
about 10 c of Mountain Valley water
2T dried organic tarragon
about 2T sea salt
about 2t organic black pepper
about 1 t organic garlic powder
1 bunch of organic greens or kale, torn in small pieces
2 -15 oz cans organic red beans (or white would work well, too)

In a large soup pot, sauté the onion, carrot, celery, garlic, peppers and cauliflower in a few tablespoons of canola oil for a few minutes.  Add the water, split peas, tarragon, garlic powder, salt and black pepper.  Cook over medium heat until the peas are mush and the veggies are soft.  Add the greens and cook for a few minutes until tender.  Remove from heat.  Stir the red beans in.  Puree with an immersion blender.  Freezes well.

©NaturallyElizabeth.com

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