Veggie Vesta

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Tag Archives: gluten-free

Baked Sweet Potato CHUNKS! My revised recipe!

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Ok, ok, so I may be a little sweet potato obsessed! I could pretty much eat them at every meal. From sweet potato and quinoa chili to sweet potato and black bean enchiladas…they ROCK!! I have been making my sweet potato fries as a side dish or as a yummy afternoon snack for awhile now. Every once in awhile I like to tweak my recipes just a bit and play around with ingredients. After months of experimentation, I think I have have finally perfected the sweet potato fry! I won’t make them any other way now!! Now to train you, my young grasshoppers, in my sweet potato ways…

Lesson 1: Chunks cook up WAY better in the oven than your traditional cut fry!

Sweet potato chunks by Veggie Vesta

Lesson 2: More arrowroot and less oil makes for a crispier bite! I use 3X the arrowroot in this new, revised recipe! Don’t be afraid to be heavy handed!  

If you are thinking, “What the heck is arrowroot?” Well, arrowroot is gluten free and easily digested starch extracted from the roots of the arrowroot plant, maranta arundinacea. The starch is used as a thickener in many foods and it has vitamins, minerals, and even protein! Check it out HERE! 

Sweet potato chunks seasoned by Veggie Vesta

Lesson 3: Mixing in a bowl works WAY better than a gallon size bag…and it’s less wasteful! Note: You need to get the potatoes completely covered in spices and arrowroot before adding oil! A bowl is the way to go!

Lesson 4: Melted coconut oil gives it an AWESOME flavor! Better than olive oil!

Sweet potato chunks by Veggie Vesta

Lesson 4: Parchment paper or a Silpat beat out using aluminum foil. Less stick…more YUM!

If you are thinking, “What the heck is a Silpat?” then you are missing out!! It is a baking mat that turns anything into a non-stick surface.  It is made of fiberglass and silicone and can be used thousands of times. I first saw it used on Food Network so it is professional quality! I use Silpat for any baking recipe that calls for parchment paper. Check it out HERE!

Sweet potato chunks by Very Veggie Vesta  I have made this recipe in this way for the past few months and it turns out perfectly every time! Now we have to resist the urge to make it everyday. HALLELUJAH! Sweet Potato Heaven!  Enjoy!

Baked Sweet Potato Chunks
Serves 2
My favorite side dish or afternoon snack! Crunchy, soft, salty, and sweet all at the same time!
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Prep Time
10 min
Cook Time
35 min
Total Time
45 min
Prep Time
10 min
Cook Time
35 min
Total Time
45 min
Ingredients
  1. 2 medium (or 1 large) sweet potatoes, washed, peeled, and diced
  2. 1 tablespoon of arrowroot powder (or cornstarch)
  3. 1/2 tsp on sea salt (preferably pink Himalayan)
  4. 1/4 tsp of ground black pepper
  5. couple dashes of smoked paprika
  6. 1 tablespoon of melted extra virgin coconut oil*
Instructions
  1. Preheat the oven to 425 degrees. Line a large rimmed baking sheet with parchment paper or a Silpat.
  2. Wash and peel sweet potatoes. Dice the potatoes into around 1/2 inch chunks. The smaller you chop the potatoes, the faster they will cook.
  3. In a large bowl, combine the diced potatoes with the arrowroot and seasonings. Stir to combine. Make sure all the potatoes are coated.
  4. Melt the tablespoon of coconut oil in the microwave (about 30 seconds). Pour over the potatoes and stir until all of the chunks seem mostly covered with oil.*
  5. Pour the potatoes onto the parchment paper or Silpat into an even layer. Bake at 425 degrees for 20 minutes.
  6. Pull the potatoes out of the oven and flip the chunks using a turner. Place the baking sheet back in the oven for another 15-20 minutes until potatoes are golden brown and fork-tender.
  7. Sprinkle with a bit more sea salt. Cool and enjoy while warm!
Notes
  1. *You do not want excess oil on the potatoes. Sometimes 1 tablespoon will be too much or too little depending on the size of the potatoes. The key is that the chunks are covered on most sides with a thin layer of oil. Too much oil will leave the potatoes soggy.
Adapted from My Baked Sweet Potato Fries
Adapted from My Baked Sweet Potato Fries
Veggie Vesta http://veryveggievesta.com/

Edamame Hummus

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For the past couple years, I have tried to eat multiple small meals a day in order to stabilize my blood sugar and boost my metabolism. These meals average around 250 calories and have a balanced amount of protein, healthy fats, and carbs. Since my lunch break at work is around 10:30 am (more like brunch) I am often hungry again by my plan time (1:30 pm). I quickly found this to be the perfect time to have a small meal or snack! However, snackers beware!!! You have to be prepared so you are not snacking on the wrong things! It is easy to find healthy snacks like raw veggies or a piece of fresh fruit BUT often difficult to find snacks high in protein.

Because of this, I am always in search of filling snacks to take to work that are also a good source of plant-based protein. Luckily, Pinterest has introduced me to numerous food blogs, providing me with some great resources to relieve my hunger pains!

One of my favorite food blogs of all time has to be Oh She Glows. It is a great place to find meat and dairy-free recipes! Many of her recipes are also free of gluten, soy, and processed foods.

Here are some of my favorites…

Raw buckwheat breakfast porridge

Sugar free apple pie chia seed jam breakfast parfait

Banana bread protein bars

Turtle oatmeal cookies with pecans, chocolate, and dates

Read more: http://ohsheglows.com

On her blog, I found a recipe for Edamame Hummus. I first tried edamame hummus at an Asian bistro in my town and it was delicious! I knew edamame is a great source of protein, but I often did not take the time to prepare it at home. 

This recipe creates a satisfying dip with just a little bit of heat at only 100 calories per 1/4 cup serving! The hummus is a great source of protein and vitamin C and also provides some calcium and iron. The olive oil and tahini (ground sesame seeds) give you a dose of healthy fats that leave you feeling full until dinner. Tahini, just like any nut butter, is easy to make at home. I found mine at HyVee in the nut butter section of the health food department. 

I love to eat this hummus with broccoli and carrots. Broccoli is actually an excellent source of protein as well! Lately, my favorite thing to do is mix in about 1 tbsp of hemp seeds for extra protein and flavor! I buy Navitas Naturals Hemp Seeds. According to their website, “Hemp is a well-balanced vegetarian protein source that includes all of the essential amino acids. Not only is hemp one of the best veggie sources of protein, it’s easy for the body to digest and assimilate. Hemp also features plenty of other nutrients including abundant fiber, chlorophyll, vitamins and omega-3 and -6 essential fatty acids.” Read more at: http://navitasnaturals.com/product/454/Hemp-Seeds.html

Put all of this together and you get around 12 grams of protein per serving! That is like eating a protein bar! 

Edamame hummus by Veggie Vesta

Edamame Hummus
Serves 8
A yummy mid-afternoon snack packed with plant based protein and healthy fats!
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Ingredients
  1. 1 (500g) bag frozen organic shelled edamame (equal to 3 cups thawed/drained)
  2. 2 garlic cloves, peeled
  3. 3-4 tbsp fresh lemon juice (I used 4T) or about 1 squeezed lemon
  4. 3-4 tbsp tahini (stir well before measuring)
  5. 2-4 tbsp low sodium vegetable broth or water, to thin as needed
  6. 2 tbsp extra virgin olive oil
  7. 1/2-1 tsp fine grain sea salt, or to taste (I used 3/4 tsp)
  8. 1 tsp of Chipotle pepper Tabasco sauce, or to taste (this makes the recipe in my opinion!)
  9. 1/4 tsp smoked paprika
  10. 1/4 tsp ground coriander seeds, optional
  11. 1/8th tsp freshly ground black pepper, optional
  12. 1/8th tsp cayenne pepper, optional
Instructions
  1. Rinse and drain edamame before using. Cook frozen edamame according to package. I cook mine in the microwave with water for 12-15 minutes, stirring occasionally. Rinse and drain before using.
  2. Optional: Set aside a handful of edamame beans for garnish just before serving.
  3. With motor running on food processor, drop in 2 garlic cloves to mince.
  4. Next, add edamame to processor and process until somewhat smooth, stopping to scrape down the side of the bowl as necessary.
  5. Add in the lemon juice, tahini, and vegetable broth or water (I will sometimes use the water I cooked with) and process again until smooth. Don’t be afraid to let the processor run for a few minutes and get it really smooth!
  6. Add salt to taste along with optional seasonings. Process again until combined.
  7. Scoop into a serving bowl. Stir in optional 1 tbsp of hemp seeds. Garnish with extra smoked paprika, freshly ground black pepper, olive oil, or reserved edamame.
  8. Serve with broccoli, carrots, toasted pita chips, and/or crackers.
Adapted from Oh She Glows
Adapted from Oh She Glows
Veggie Vesta http://veryveggievesta.com/

Banana Chia Seed Pudding

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YummyBananaChiaSeedPudding

It was about a year and a half ago, after watching a handful of food documentaries on Netflix, that I decided to give up dairy milk and most dairy products as a part of my clean eating journey. I soon fell in love with almond milk and currently find myself using it in most of my recipes! The transition was not a difficult one for me but I was not able to give up dairy completely. Why? I’m obsessed with yogurt…specifically Greek yogurt! It has been a regular snack for me and is a way to get that extra bit of protein for the day. Don’t get me wrong, I am not trying to talk you into becoming dairy free. I am just trying to eliminate more dairy from my diet since dairy and my digestive system have never been great friends. To be honest with you, feeling gassy and bloated have been a normal part of my daily life. In addition to this, I also worry about the use of antibiotics and hormones along with the impact milk production has on our environment. I have been particularly intrigued by the research studies that have shown a correlation between dairy intake and hormone-related cancers. Now that’s something to chew on…

It was also around this same time that I discovered chia seeds and found myself using them in many healthy concoctions! Chia seeds are rich in omega-3 fatty acids, fiber, antioxidants, and protein. They are an excellent source of calcium, phosphorus, magnesium, potassium, iron, zinc, and copper. Since falling in love with this plant wonder, I also discovered their power to make liquids solidify. I have tried it with overnight oats and strawberry jam but had yet to try the chia seed puddings that I had seen all over my Pinterest feed. It wasn’t until my good friend, Brittney, sent me her favorite chia seed pudding recipe that I tried it and loved it! However, it still contained yogurt!

This week, I attempted a new recipe for banana chia seed pudding from healthylivinghowto.com. The recipe called for almond milk, banana, stevia, and chia seeds. I subbed vanilla almond milk and honey and….(drumroll)….it was a success!! So yummy! I am not a fan of stevia since there is still a lot of research to be done on it. Instead, about a teaspoon of honey tasted just right! I used my Nutibullet to blend the banana into the milk. I was able to use the same cup to mix in the chia seeds and store the pudding! It is a wonderful kitchen accessory for the smoothie or food processing enthusiast!

This would make a yummy breakfast or afternoon snack! I topped the pudding with a sliced banana and 1/4 cup of Ezekiel sprouted grain cereal with sliced almonds. The cereal gives it a crunchy topping while the six grains and legumes create a complete protein. Why not make it more nutritious and filling? If you have not tried Ezekiel products, they are worth the money! Here is a link to the cereal I used.
http://www.foodforlife.com/product/cereals/ezekiel-49-sprouted-whole-grain-cereal

I also tried making buckwheat grouts porridge using this recipe! Just soak the 1 cup of grouts in 2 cups of water overnight. Rinse the grouts in the morning. Take half the grouts and smooth them out in the food processor. Add the food processed grouts and the whole grouts into the pudding. This makes for a hearty breakfast with added protein and fiber! I even added a little bit of vanilla protein powder and coconut nectar. Very yummy topped with fresh fruit. 

 BananaChiaSeedPuddinggoodies

BananaChiaSeedPudding BananaChiaSeedPuddingwithcereal 

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Banana Chia Seed Pudding

Prep Time: 5 minutes

Yield: 4 servings

Serving Size: 1/2 cup

Calories per serving: 94

Fat per serving: 4 g

Banana Chia Seed Pudding

Adapted from http://healthylivinghowto.com/1/post/2013/06/banana-chia-pudding.html

Ingredients

  • 1 1/2 c. Unsweetened Vanilla Almond Milk
  • 1 Small Banana
  • Teaspoon of raw local honey
  • 1/4 c. Chia Seeds

Instructions

  1. Blend almond milk and peeled banana until no chunks of banana remain. (I like to use my Nutribullet)
  2. Add honey until desired sweetness.
  3. Pour liquid into container or jar with lid (or use Nuribullet cup)
  4. Add chia seeds, cover and shake well.
  5. Place in refrigerator for 10 minutes then remove, shake again, then back in the refrigerator.
  6. Chill for at least an hour or overnight.
  7. Serve as is, with a few slices of banana, or with 1/4 cup of favorite cereal topping!

Notes

Protein: 4 g Carbs: 10 g Calcium: 25% Iron 7%

Calories with 1/4 cup of Ezekiel cereal: 194

http://veryveggievesta.com/banana-chia-seed-pudding/