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Author: PatagoniaLlami

  • Spaghetti Squash with Tomato Basil Sauce

    Spaghetti Squash with Tomato Basil Sauce

    recipe image

    Swapping spaghetti squash for pasta is a great way to cut back on carbs and calories in this saucy vegan dinner. Here, we have tossed the squash with a simple fresh tomato sauce. Jazz up the sauce with crushed red pepper flakes, Kalamata olives and/or capers, if you like.

    Updated on April 19, 2024


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    Ingredients

    • 1 medium spaghetti squash (4-5 pounds), cut in half, seeds removed

    • 3 tablespoons extra-virgin olive oil

    • ⅔ cup chopped onion

    • 4 garlic cloves, minced

    • 2 pounds ripe tomatoes, diced (about 4 cups; save juices)

    • ¼ cup vermouth, dry red wine or dry white wine

    • ½ teaspoon ground pepper

    • ¼ teaspoon salt

    • 8-10 fresh basil leaves, torn

    Directions

    1. Preheat oven to 425 degrees F. Line a rimmed baking sheet with parchment paper.

    2. Place spaghetti squash halves, cut-side down, on the prepared baking sheet. Bake until the squash is tender when pierced with a knife, 40 to 50 minutes.

    3. Meanwhile, heat oil in a large skillet over medium-high heat. Add onion and cook, stirring often, until fragrant and starting to soften, 2 to 3 minutes. Reduce heat to medium. Add garlic and continue cooking until golden, about 2 minutes. Add tomatoes and their juices. Increase heat to medium-high. Add vermouth (or wine) and cook, stirring occasionally, until the tomatoes begin to break down, 4 to 5 minutes. Stir in pepper and salt. Reduce heat to low and simmer for 5 minutes. Remove from heat and cover.

    4. When the squash is cool enough to handle, use a fork to scrape the flesh from the shell; add it to the tomato sauce. Stir in basil.

    Originally appeared: Eatingwell.com, September 2018

    Nutrition Facts (per serving)

    268 Calories
    12g Fat
    37g Carbs
    5g Protein
    Nutrition Facts
    Servings Per Recipe
    4
    Serving Size
    2 cups
    Calories
    268
    % Daily Value *
    Total Carbohydrate
    37g     		14%
    Dietary Fiber
    9g     		30%
    Total Sugars
    17g
    Protein
    5g     		10%
    Total Fat
    12g     		15%
    Saturated Fat
    2g     		9%
    Vitamin A
    2368IU     		47%
    Vitamin C
    47mg     		52%
    Folate
    68mcg     		17%
    Sodium
    322mg     		14%
    Calcium
    115mg     		9%
    Iron
    2mg     		12%
    Magnesium
    71mg     		17%
    Potassium
    1028mg     		22%

    Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

    * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

    (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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  • Raw Apple Strudel Dessert

    Raw Apple Strudel Dessert

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    Try this grain and gluten free version of a classic Apple Strudel made without the oven and suitable for vegan and paleo diets as well.

    Try this grain and gluten free version of a classic Apple Strudel made without the oven and suitable for vegan and paleo diets as well.

    One night my husband and I were browsing around an organic supermarket in southern California. The fresh food display was filled with all sorts of handmade treats: raw grain free pizza, hummus wraps, gluten free coconut macaroons and an amazing looking raw apple strudel. We sample it: delicious. The crust almost melts in your mouth and the apple filling really testes like the real thing.

    As my husband is about to order a piece to take home, I pull his sleeve and whisper: “Wait, I can make this at home. Let’s go prepare one together”!

    I personally love creating my own dishes much more than eating out or buying them already made. You get to express your creativity, make sure you only use the best ingredients, and feel safe from gluten contamination and potential allergens that in big, industrial kitchens are always hard to keep under control

    Raw Apple Strudel

    After I gave a quick look at the ingredients, I came up with my own idea for a home made raw apple strudel recipe that was also free from gluten and grains. I shopped around the isles, buying all that I needed and headed back home to enjoy a fun cooking night with my husband.

    This is really how this recipe was born, and this raw apple strudel is so easy and quick to make that I recommend you try it too, maybe on a night you just want to relax with a friend or the person you love, having fun in the kitchen without getting too serious.

    This recipe is pretty much suitable for everybody since it’s raw, grain, gluten and dairy free… and, if you can’t tolerate nuts, I put a seed replacement in there so can you have an allergy free alternative.

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    • For the Raw Apple Strudel Filling
    • 3 organic Pink Lady Apples
    • 3 organic dried Figs
    • 3 tbsp organic Raisins
    • 3 tbsp Coconut Flakes
    • 2 tbsp Coconut Sugar (optional0
    • 1/2 fresh squeezed Lemon
    • 1 tsp Cinnamon
    • 1/2 tsp Nutmeg
    • 1 tsp Vanilla Extract
    • For the Walnut Crust
    • 1/2 cup Walnuts (for a nut-free version use 1/2 Pumpkin Seeds and 1/2 Sunflower Seeds instead)
    • 3 dried Figs
    • 3 tbsp soaked Mulberries
    • 1 tsp Cinnamon
    • 1 pinch Himalayan Salt
    • For the Garnishing
    • 6 Walnut halves
    • 1 dried Fig
    • 1 tbsp Coconut Flakes



    Instructions

    1. Peel, core and cut the apples in half. Place them in a food processor together with all the other ingredients and and pulse a few times until coarsely grated.
    2. Set the filling aside and start preparing the crust.
    3. Mix all the ingredients in a food processor and and process until you get to a dough kind of consistency.
    4. Cover 2 small flat bottom bowls with Saran wrap; spread a layer of walnut dough on the bottom and press it down well with a spoon creating a crust.
    5. Top the crust with some apple strudel filling, create one more middle layer of walnut crust and top it with the remaining apple filling. Press well with a spoon.
    6. Decorate each raw apple strudel with the remaining walnuts, coconut flakes and thin slices of dried fig like you see in the photos.
    7. Cover and refrigerate your Raw Apple Strudels overnight before serving.

    So what do you think? Isn’t this a great quick and easy recipe to use those time you want to have sun fun in the kitchen? No oven not major cooking skills required, just a simple food processor and the desire to make something good that’s also good for you, without gluten, grains and refined sugar!

    Enjoy your Raw Apple Strudel and I will catch you next time with some more tips on allergy free living!

    Ambra

    PS: For more dessert recipes that are all gluten, dairy and sugar free, check out my “Healthy Italian Desserts Made Simple“, where I collected all of my best recreations of Italian classics (and some other international sweets) made the healthy way!

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  • Tomato Pearl Barley Risotto

    Tomato Pearl Barley Risotto

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    Tomato Pearl Barley Risotto

    Photo by Lily Hughes
    • Serves
      4
    Author Notes

    This is a simple dish that you can dress up as you like. I add a splash of sherry and a dollop of créme fraîche to mine, but these are optional. You could skip the cheese and butter to make it vegan (maybe add a sprinkle of horseradish or sumac to deepen the flavor)? Of course, you could always add more cheese and butter too. —Lily Hughes

    Ingredients

    • 1 cup

      pearl barley


    • 1

      can diced tomatoes


    • 2 cups

      vegetable stock


    • 1

      onion


    • 2

      garlic cloves


    • 1

      lemon


    • 1 tablespoon

      butter


    • 2 tablespoons

      creme fraiche


    • 1 handful

      grated parmesan


    • 1 splash

      sherry


    • 2 sprigs

      thyme


    • 1 teaspoon

      paprika


    • 1 teaspoon

      oregano


    • 1 teaspoon

      coriander


    • 1/2 teaspoon

      chili flakes


    • 1 pinch

      salt


    • 1 pinch

      pepper

    Directions
    1. Dice onion and garlic. Heat butter in a large sauce pan on a medium high heat, add onion, then garlic. Sauté and add thyme leaves, paprika, coriander, chili flakes, oregano, and salt & pepper.
    2. Add pearl barley and stir everything together. Deglaze the pan with sherry and allow alcohol to burn off. Add tomatoes (then rinse the can with some water and add that too). Add vegetable stock then reduce heat and simmer until the barley is cooked through (approx. 30 minutes). Stir constantly to stop the risotto sticking to the pan.
    3. Once cooked, remove from heat. Add lemon zest and juice, créme fraîche, and most of the parmesan. Taste and adjust seasoning. Spoon the risotto into bowls, garnish with a couple of thyme leaves and sprinkle with the rest of the parmesan.

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  • Curried Green Mangoes

    Curried Green Mangoes

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    Ingredients:

    • 1⁄3 coconut oil or olive oil
    • 3 tbsp. Caribbean or Madras curry powder
    • 1 tbsp. black peppercorns, coarsely cracked
    • 2 tsp. paprika
    • 1 tsp. yellow mustard seeds
    • 1 tsp. kosher salt
    • 1⁄2 tsp. ground allspice
    • 1⁄2 tsp. ground cumin
    • 2 whole cloves
    • 1 cinnamon stick
    • 1 bay leaf
    • One 1-inch piece fresh ginger, peeled and finely chopped
    • 1⁄2 green Scotch bonnet or green habanero chile or 1 red bird’s eye chile, stemmed, seeded and finely chopped
    • 4 “green” (unripe) mangoes (about 2 lb.), peeled and cut into approximately ½-in. cubes
    • 1 large white onion, coarsely chopped (1 cup)
    • 4 medium garlic cloves, finely chopped (3 Tbsp.)
    • 2 sprigs fresh thyme
    • 1⁄4 cup finely chopped cilantro
    • 3 medium scallions, finely chopped (⅓ cup)
    • White rice or fresh roti, to serve

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  • Practically Pâté

    Practically Pâté

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    Practically Pâté

    • Makes
      about 2 cups
    Author Notes

    I make this take on Mollie Katzen’s Vegetable-Walnut Pâté, set it out on the buffet table, and watch as guests gather around the dish– and stay there, devouring the spread. Some vegetarians don’t believe it doesn’t have at least *some* liver in it; omnivores don’t care one way or another. I make this dip/spread for myself, too, and use it on sandwiches. To make a vegan version, use an eggless mayonnaise (what? what?), and instead of the eggs, use about 1/2 cup of firm tofu that’s been briefly steamed or microwaved for about 30 seconds. —vvvanessa

    Ingredients

    • 2 tablespoons

      extra virgin olive oil


    • 1/4 cup

      finely chopped white or yellow onion


    • 2 cups

      green beans that have been cleaned, trimmed, and chopped into 1/2-inch pieces


    • 1/4 teaspoon

      dried thyme (or 1/2 teaspoon fresh)


    • 1/4 cup

      lightly roasted walnuts


    • 2

      hard-boiled eggs, peeled


    • 1/2 teaspoon

      Dijon mustard


    • 2 tablespoons

      mayonnaise


    • 2-3 teaspoons

      fresh lemon juice


    • 1/2 teaspoon

      kosher salt


    • 1/4 teaspoon

      freshly ground black pepper


    • fresh, chopped parsley or chives to garnish

    Directions
    1. In a medium skillet over medium-high heat, sauté the olive oil and onions until the onions become transluscent and soft, about 5 minutes.
    2. Add in the green beans and thyme and contine to cook until the green beans soften and the onions begin to caramelize, about 8-10 minutes more.
    3. Remove the pan from the heat and allow the mixture to cool for about 15 minutes.
    4. Move the mixture to a deep bowl or to the bowl of a food processor fitted with a blade. Add in the nuts, eggs, mustard, mayonnaise, lemon juice, salt, and pepper. Blend with an immersion blender or the food processor until smooth.
    5. Transfer pâté to a serving dish. Garnish if desired. Serve with crackers, baguette, and/or crudité or use as a sandwich spread.

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  • banana bread with coffee + coconut oil

    banana bread with coffee + coconut oil

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    banana bread with coffee + coconut oil

    • Makes
      10-12 slices
    Author Notes

    This bread happens to be vegan, low-fat, high in fiber, and full of potassium-packed bananas. But that’s not why I like it. I like it because it makes the house smell like cinnamon-spiked nostalgia and because it’s difficult for anyone to eat a single slice (I love to feed people). The fact that maple syrup stands in for sugar, a little coconut oil replaces the usual butter, and flax seed acts as a binder in lieu of eggs is simply a bonus for those who prefer these alternative ingredients, which, in my opinion, shouldn’t be so alternative.


    —Michelle McKenzie

    Ingredients

    • 1 cup

      unbleached all purpose flour


    • 1 cup

      whole wheat flour


    • 1 teaspoon

      baking soda


    • 1 teaspoon

      sea salt


    • 1/4 teaspoon

      ground cinnamon


    • 3/4 cup

      Grade B maple syrup, at room temperature


    • 4

      large overripe bananas


    • 2 tablespoons

      ground flax seed


    • 1/2 cup

      hot coffee


    • 1/4 cup

      melted organic unrefined coconut oil

    Directions

    1. Preheat the oven to 350° F. Lightly oil an 8 x 4 ½ x 2 ½ -inch loaf pan, preferably glass or enameled cast iron.
    2. In a medium bowl, whisk together the flax powder with the hot coffee or water, stir, and set aside; it should become gelationous.

    3. In a large bowl, whisk the flours with the baking soda, salt, and cinnamon.
    4. To the bowl containing the flax mixture, add the bananas and mash well. Whisk in the maple syrup, coconut oil, and reserved flax mixture.
    5. Add the banana mixture to the dry ingredients and whisk until smooth.
    6. Pour the batter into the prepared pan and bake for approximately 75 minutes, or until a toothpick inserted into the center comes out clean.
    7. Let the banana bread cool on a rack for 20 minutes before turning it out. Let cool completely before slicing.

    Michelle McKenzie is the author of Dandelion & Quince: Exploring the Wide World of Unusual Vegetables, Fruits, and Herbs. Her second cookbook, The Modern Larder, is due to arrive in fall 2018 and will introduce home-cooks to a raft of new, flavor-packed pantry staples – e.g. shiso, ndjua, Job’s Tears, and dozens of others – and incorporate them into over 200 wholesome recipes.

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  • Pumpkin Maple Milkshake

    Pumpkin Maple Milkshake

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    Arctic_Zero|

    Pumpkin Maple Milkshake

    Pumpkin is the flavor of the season and you simply can’t have an autumn dessert without it. We love this sweet milkshake because it not only takes like pumpkin pie, but is also completely vegan and less than 100 calories!

    • 2 tablespoon pumpkin purée
    • 1/4 cup sweetened soy or almond milk
    • 1 tablespoon brown sugar
    • dash pumpkin pie spice
    • 1/4 cup maple ice cream
    • whipped cream, for topping
    • autumn sprinkles, for topping
    1. Place the first 5 ingredients in a blender and pulse on low until smooth. Pour into cup of choice, garnish with whipped cream and sprinkes, and enjoy!

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  • The Ultimate Unbaked Brownies

    The Ultimate Unbaked Brownies

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    Ingredients:

    • 2 ½ cups loosely packed pitted dates
    • 1 ½ cups walnuts
    • ½ cup plus 2 Tbsp. cacao powder or unsweetened cocoa powder
    • 2 teaspoons vanilla extract
    • .38 teaspoon salt
    • ¼ cup pure maple syrup
    • 2 tablespoons vegetable oil or melted coconut oil

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  • Veggie Patties

    Veggie Patties

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    This versatile recipe lets you use what you have on hand, minimizing food waste and maximizing veggie power!

    By
    Carleigh Bodrug

    Published on March 29, 2024

    Photo:

    VICTOR PROTASIO; Food Stylist: Chelsea Zimmer; Prop Stylist: Julia Bayless


    The ethos of this crisp veggie patties recipe adapted from Carleigh Bodrug, author of PlantYou: Scrappy Cooking, is flexibility. The veggie mixture is like a little game of choose-your-own-adventure. You can pick between summer squash or zucchini, broccoli or cauliflower, parsley or celery leaves, and chickpea flour or all-purpose flour. The versatility minimizes food waste by letting you use what you have on hand, while also providing the option for a gluten-free, protein-boosted patty thanks to chickpea flour. A “flaxseed egg”, simply a mixture of ground flax seeds and water, keeps this recipe vegan and binds the mixture so the patties don’t fall apart.

    To easily grate broccoli or cauliflower, start with a whole crown rather than florets. To further reduce food waste, peel the stalk and use it as well. 


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    Ingredients

    • 2 Tbsp. flaxseed meal

    • 2 cups shredded zucchini or summer squash (from 1 zucchini or squash)

    • 1/2 cup grated onion (from 1 onion)

    • 1 tsp. kosher salt, divided

    • 2 cloves garlic, finely chopped

    • 1 cup grated broccoli or cauliflower

    • 1 cup chickpea or all-purpose flour

    • 1/4 cup chopped fresh flat-leaf parsley

    • 6 Tbsp. extra-virgin olive oil, divided

    • Dip (such as ranch), for serving

    Directions

    1. Stir together flaxseed meal and 1/4 cup water in a large bowl. Let stand until it reaches a jellylike consistency, about 15 minutes.

    2. Meanwhile, place zucchini and onion in a colander and sprinkle with 1/2 teaspoon salt. Let stand for 10 minutes. Transfer to a clean cloth and wring out as much liquid as possible. 

    3. Add zucchini mixture, garlic, broccoli, flour, parsley, 2 tablespoons oil, and remaining 1/2 teaspoon salt to flaxseed meal; stir until fully combined. Scoop mixture into 16 balls (about 2 tablespoons each) and place on a sheet of waxed paper or parchment paper. Flatten each ball to about 1/4-inch thickness. 

    4. Heat 2 tablespoons oil in a large nonstick skillet over medium-high. Place half of patties in hot oil; cook until browned and crisp on both sides, 2 to 3 minutes per side. Transfer to a plate. Repeat with remaining 2 tablespoons oil and patties. (Alternatively, bake patties at 400°F until crisp, 12 to 15 minutes.) Serve with dip.

    Freeze the patties in an airtight container for up to 2 months or refrigerate for up to 3 days. If you have an air fryer, that’s a great place to re-crisp them.

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  • Savoy Cabbage Soup – Čušpajz od kelja

    Savoy Cabbage Soup – Čušpajz od kelja

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    Savoy Cabbage Soup - Čušpajz od kelja

    Photo by anka
    • Serves
      6
    Author Notes

    Growing up my mom cooked a lot of soups, but we didn’t call soup; soup for us was chicken or beef noodle or tomato soup (always with rice), almost everything else was called Stew or Čušpajz and it is a full meal.


    This is vegan but sometimes I slice 1 or 2 smoked sausages into the soup to make heartier.


    —anka

    Ingredients

    • 1

      small head (about1.5 pound) of Savoy cabbage cored and sliced or coarsely chopped (the first couple outside leaf layers cut and discard stem)


    • 6 cups

      vegetable stock


    • 2 cups

      red potatoes diced


    • 2 cups

      (2 medium) carrots diced


    • 1

      small can diced tomatoes (400 g)


    • 4 tablespoons

      oil


    • 4 tablespoons

      flour


    • 2

      shallots small dice (3 tbsp)


    • 2

      cloves garlic minced or grated (2 tsp)


    • 3 tablespoons

      fresh parsley, chopped


    • 1 teaspoon

      fresh ground pepper


    • 1.5 teaspoons

      salt

    Directions
    1. In a large saucepan bring some water to boil and blanch sliced Savoy cabbage for 2-3 minutes, drain and keep on the side.
    2. Using same but dry pan adds oil and flour and fried until light brown. Add shallots and garlic and saute for 15-20 second, just to smell the garlic. You have to work fast at this point beacons flour will still brown.
    3. Pour the stock into the roux, stirring constantly.
    4. Bring to the boil and add rest of ingredients. Boil for 25-30 minutes on medium heat.
    5. Adjust seasoning and serve with nice crusty bread.

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