Broccoli Potato Soup

  

The very first dinner we enjoyed after completion of our 7 day raw challenge was uhh-mazing.  It was not necessarily created to be blog-worthy, however the requests for this recipe are in high demand with our IG followers and so we’re writing to share it with you!  It’s comforting, tasty, filling, satisfying and most importantly it is sooo healthy and healing.  The potato soup is grain free, dairy free, gluten free, corn free, soy free, egg free and oil free.  It is vegan and super tasty.  If you follow Medical Medium protocols like we do, it is even Medical Medium approved!   It is liked by both the mature and younger taste buds in the pod, our son slurped up his entire bowl.

Cheezey Broccoli Potato Soup
Serves 8
Warm, comforting vegan soup
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Prep Time
15 min
Cook Time
50 min
Total Time
1 hr 5 min
Prep Time
15 min
Cook Time
50 min
Total Time
1 hr 5 min
Ingredients
  1. 64 oz organic low sodium vegetable broth
  2. 1 large head of broccoli- chopped
  3. 1/2 onion -diced
  4. 3 carrots -chopped
  5. 2 celery sticks -chopped
  6. 1 garlic clove (optional) minced
  7. 7-8 russet potatoes diced
  8. 1/2 tsp poultry seasoning
  9. 1/4 tsp salt
  10. 1/4 tsp pepper
  11. 1 can coconut milk
  12. 2 large handfuls of spinach (optional)
  13. your favorite vegan cheddar cheese (We use Meghan over @holistically_thriving cashew nacho cheese sauce recipe) Check out her IG page for this recipe, or use your own 🙂
Instructions
  1. 1. Prepare your homemade vegan cheeze sauce or make ahead and store in refrigerator until you're ready to create your soup.
  2. 2. Wash, chop and prep all veggies.
  3. 3. In a large pot, bring your both to a simmer. We use Pacific Foods store bought ( 2- 32 oz boxes), however you can always use your own homemade veggie broth.
  4. 4. Add all listed vegetables, EXCEPT spinach, to the broth and bring to a boil.
  5. 5. Add in seasonings and stir, allowing veggies to cook covered for at least 20 minutes.
  6. 6. Then, add in your canned coconut milk, stir until combined and cover, simmering for an additional 30 minutes.
  7. 7. Just before serving, stir in your favorite vegan cheese sauce, or if using sliced or shredded cheeze, stir that until just melted.
  8. 8. Now it's time to mix in that nutrient dense spinach (if you're adding the optional spinach) until just slightly wilted.
  9. 9. Season soup to taste with additional salt and pepper and serve up these delicious warm bowls of goodness.
Notes
  1. Adding in the spinach at the end keeps it fresh and allows for you to enjoy the soup without mushy spinach. You can additionally, just add a few leaves to each individual serving bowl like we did, rather than placing in the soup pot.
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/
Making this soup?  Tag us over at @3wholepeas .  We love to see what your creations are!  

Raw Vegan Fruit Tarts

Strawberry Fruit Tart

Can I share something….we went on a raw vegan challenge for 7 days!!  Ahhh!!  It was difficult at first, easier as we went and we’re so glad that we reset our bodies!!  In fact, we have one more day left to go.  Anyhow, so on the quest for a semi-sweet treat on our 7 day raw vegan challenge, these cutest little tarts commenced and we think anyone would love them.  Think sweet and salty, plus, bonus!, the strawberry ones are reminiscent of strawberry cheesecake.  Whoa.  What’s not to love?  They’re healthy, contain real ingredients and are refined sugar free.  Of course, they are also free of soy, gluten, egg, dairy, canola oil, they’re grain free, no corn.  Ready for that recipe? Pictured above is the strawberry tart, complete with coconut topping and a mint leaf.       

Raw Vegan Fruit Tarts
Serves 3
A delicious clean, raw vegan sweet treat free of all the "junk"
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Prep Time
20 min
Prep Time
20 min
Tarts
  1. 3/4 cup raw walnuts
  2. 6-7 dates
  3. 1 TBSP raw honey
  4. 1 1/2 TBSP melted coconut oil
  5. pinch of sea salt
Fruit Filling
  1. 3/4 cup raw cashews soaked in warm water for at least 1 hour
  2. 1/2 cup favorite fruit choice (we've done both wild blueberry and strawberry, yumm!)
  3. 1 TBSP raw honey or pure maple syrup
  4. 1 tsp coconut oil melted
  5. 1 tsp lemon juice
Instructions
  1. **Do ahead: soak raw cashews in filtered warm water. **
  2. In your food processor or blender, process walnuts first, then mix in remaining tart ingredients and pulse. Press 1 TBSP size balls of dough into a mini cupcake tray. Press the center down and shape the sides of tart like a cupcake, creating your "crust". Freeze for 1/2 hour.
  3. Make filling while crust is hardening up. Rinse your food processor and process soaked cashews next. Combining the remaining fruit filling ingredients, process a couple more minutes until texture is smooth. Fill the walnut tarts with equal amounts of the fruit filling. Garnish with fruit or shredded coconut. Lastly, refrigerate for a couple hours before serving to allow tart to set.
Notes
  1. This recipe can easily be doubled to yield a dozen and a half treats.
  2. Additionally, to speed up the process, finished tarts can be placed in the freezer versus the refrigerator. We actually prefer to store ours in freezer and then take a few out to thaw before consuming. It is also easier to pop them out of the cupcake tray when crust is still frozen.
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/
Enjoy!

Vegan Peanut Butter Chocolate Chip Cookie Dough Nice Cream

(IMAGES coming soon!:) 

Valentine’s Day is right around the corner!  We can’t think of anything more exciting than devouring another batch of our homemade peanut butter chocolate chip cookie dough nice cream as a sweet treat!  So sweet, satisfying and hits the spot EVERY TIME.  If you’re like any one of us in this pod, we eat ice cream rain or shine, humid or frigid.  So, despite that it’s almost February, where are my ice cream lovers at?!  This version of ice cream is vegan and made with fruit…shhh… 🙂  It tastes incredible!!  So, as promised, below, the recipe.  Plus, chocolate AND peanut butter together…winning!  

Step one:  Go freeze some ripe bananas….. Step two: print the free recipe, Step three: create and grab yo spoon!  We’ll bring the organic chocolate sauce!  Yumm!

Peanut Butter Chocolate Chip Cookie Dough Ice Cream
A delicious sweet vegan ice cream treat
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
Ingredients
  1. 4-6 ripe bananas (frozen)
  2. 1 tsp alcohol free vanilla
  3. 5 TBSP vegan chocolate chips
  4. 1/4 cup peanut butter (we used Smart Balance) or nut butter of choice
  5. 2 TBSP pure maple syrup
  6. 3/4 cup of your favorite gluten free vegan chocolate chip cookie dough (homemade or store bought- we use Eat Pastry)
Do Ahead
  1. freeze bananas in a baggie in freezer for at least 4 hours
  2. Place bananas and vanilla in blender until smooth and creamy, (if too thick for your blender to blend, small amounts of filtered water can be added to help the process along).
  3. Next, pulse in small balls of your vegan cookie dough and chocolate chips- approx. 6-8 pulses.
  4. In a small bowl, mix your peanut butter with maple syrup to create the creamy peanut butter swirls. Once mixed together, swirt in small chunks of peanut butter mixture into your nice cream and swirl with a spoon.
  5. Place contents of ice cream in a freezer safe container with lid for easy freezer storage. Enjoy immediately for soft serve ice cream, or if you prefer hard ice cream, freeze for an hour and then scoop and enjoy. If you're making extra or plan to freeze overnight, allow 1/2 hour to thaw before scooping and enjoying once fully frozen. Enjoy!
Notes
  1. Prep time does not include freezer time.
  2. For an extra sweet treat, you may choose to top the ice cream with your favorite ice cream toppings!
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/

Lastly, for an extra sweet treat, gluten free kid loves to top his with organic chocolate syrup, and coconut whip cream.  Drool.  

 

 

                                                                     Ingredients we use

Fennel, Apple, & Radish Romaine Boats

So, if you don’t follow on Instagram, these delicious, crunchy romaine boats were a fun creation for a raw dinner one evening in the pod.  With apple season in full swing, they are a great way to enjoy some delicious favorite Fuji, Gala, or Honey-crisp apples.  They’re healthy, healing, and super easy to throw together.  Winning!  

Fennel Apple and Radish Romaine Boats
Serves 4
A salad that you can enjoy without a fork!
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Prep Time
15 min
Prep Time
15 min
Dressing
  1. 1/2 cup EVOO
  2. 4 TBSP fresh lemon juice
  3. 2 TBSP unfiltered, with the mother, balsamic vinegar
  4. 1/2 tsp salt
  5. pepper to taste
Salad
  1. 2 heads of organic romaine, washed and separated
  2. 1 large fennel bulb trimmed, and thinly sliced
  3. 1 large red apple, cored and thinly sliced
  4. 12 red radishes, thinly sliced
Topping
  1. 1/3 cup raw walnuts
  2. 1/3 cup crumbled goat cheese (organic or not treated with rBST) -omit if vegan
Instructions
  1. Toss all dressing and salad ingredients (minus the romaine) into a bowl or jar with tight fitting lid and shake well to mix. Arrange your romaine pieces onto a large plate or platter and then spoon apple salad mixture equally into each romaine boat. Sprinkle with walnuts and optional goat cheese crumbles. Enjoy!
Adapted from Cooking Light
Adapted from Cooking Light
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/

Best Vegan Broccoli Mac N Cheese

 

Creamy and comforting, this dish is so delicious!  Sparked by gluten free kid one evening when he wanted mac n’ cheese for dinner….this happened.  Long gone are the days of Kraft and Velveeta mac in this pod, and while trying to eliminate our dairy, we so had to think up something and think it up quick!  Annie’s brand gluten free mac is an alternative, yet with dairy nonetheless.  We absolutely LOVE their gluten free vegan mac (no dairy!!), however SO hard to find unless you’re at a very specific Whole Foods when it just so happens to be in stock.  Hmmm…we needed our own easy, homemade version to make whenever we wanted and now you can too!

                                          Making the sauce!

 

Vegan Broccoli Mac N Cheese
Serves 5
A delicious creamy kid-friendly (and adult!) macaroni and cheese recipe PLUS the veggies
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Ingredients
  1. Half of one sweet potato, peeled and cubed
  2. 1 cup orange and yellow carrots, chopped
  3. 1/4 cup yellow onion, chopped
  4. 1 clove garlic, chopped
  5. 2 cups filtered water
  6. 1-2 cups steamed broccoli
  7. 1/3 cup soy-free Earth Balance buttery sticks or Miyokos vegan butter
  8. 1/2 cup soaked cashews- pulsed and pureed
  9. 1/2 tsp turmeric (less if you don't like the taste of this spice)
  10. 1 tsp sea salt
  11. dash of black pepper
  12. 3 Tablespoons flax or rice milk
  13. 1 box of gluten free macaroni, cooked according to package directions
Instructions
  1. Do AHEAD: soak cashews in some filtered water for at least an hour.
  2. In a medium sauce pan, bring potato, carrots, onion, garlic and water to boil for 15-20 min., until potatoes and carrots are cooked and soft (DO NOT DRAIN WATER).
  3. Turn burner to low and add in your "butter", cashews, turmeric, salt, pepper and milk. Stir until all butter spread is melted. Pour this mixture into your blender and blend until creamy. Pour cheese sauce over your cooked noodles, toss in the steamed broccoli, stir and serve!
Adapted from The Bold Vegan
Adapted from The Bold Vegan
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/

Vegan Sizzling Black Bean & Sweet Potato Fajitas

 

Who doesn’t love fajitas?  These complete your Taco Tuesday or well, even your Meatless Monday!  With clean ingredients, all the flavor of a fajita plus none of the guilt, corn, gluten, dairy, or other junk (wow!), this fajita will knock your socks off!  We use homemade easy peasy Ottos Cassava Flour to make our vegan tortillas, however if you’re not strict vegan and just love a good fajita, Siete Foods coconut and cassava shells from Whole Foods are a delicious, pre-made shell to have on hand for convenience.

 

 

Cassava Flour

 

Grain Free option (NOT vegan)

Seriously though, if you’ve never made the cassava shells, they are SO simple and quick!  With literally a few ingredients, they have become a favorite around here.  Now, we don’t have the luxury of a tortilla shell maker just yet, so we improvise with an upside down bowl and a butter knife to cut around the bowl edges (haha), creating that perfect round shell shape and you can too.  Whether it’s Wednesday or Saturday, Monday, or Tuesday, here’s the delicious recipe so that you may enjoy these sizzling fellas any day of the week!

Sizzling Black Bean & Sweet Potato Fajitas
Serves 4
A delicious way to enjoy fajitas, vegan style and gluten free
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Prep Time
15 min
Cook Time
10 min
Total Time
25 min
Prep Time
15 min
Cook Time
10 min
Total Time
25 min
Ingredients
  1. 1 red pepper
  2. 1 orange pepper
  3. 1 sweet onion
  4. 1 TBSP olive oil
  5. gluten free fajita seasoning of choice (We use homemade)
  6. 1 sweet potato
  7. 1 can of refried black beans or plain (your preference)
  8. 6-8 grain free tortilla shells (Ottos)
Instructions
  1. Cut sweet potato into quarters and steam for approximately 15-20 minutes until soft. Chop peppers and onions fajita style. While potato is steaming, heat up your re-fried beans on low in a saucepan until warm and start the veggies in a heated pan with the olive oil. Saute the veggies until soft or to your liking and sprinkle fajita seasoning over the veggies.
  2. Finally, when potato becomes soft, peel off the skin and mash until pureed. Now it's time to layer the sweet potato mash, and warm beans in your shell and pile on the fajita veggies. Top with some cashew sour cream, guacamole, pico and/or green onion if you choose, or enjoy plain. Zest with lime and instant party in your mouth.
Notes
  1. Our guacamole and pico can be found on the site too!
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/
                  Steaming our sweet potato….

 

Our favorite brand of black beans…

 

                        Heating up the re-fried beans…

 

                                                Our fajita veggies!
                           Dig in!

 

 

Baked Powdered Sugar Donuts (Vegan/Gluten Free)

Donuts!!  Starting a gluten free life, I thought donuts could never happen again.  Living a gluten free life, I was determined they would (on occasion)!  

Whether you’re vegan or gluten free, these sweet, tasty donuts are a delightful treat.  Goodbye Hostess, and Hello to healthier donuts, that you won’t even have to feel guilty about eating.  Bonus, they’re quick and easy to make!  All you need is a donut baking pan and a few simple ingredients and these donuts are about to happen in your home.  Posted just in time for a perfect Mother’s Day brunch addition, these are truly to be a hit, hooray.  In fact, the recipe is simple enough, maybe even dad and the little(s) could make them for you.  Now we’re talking!  Enjoy!

Baked Powdered Sugar Donuts
Homemade baked donuts lightly dusted in powdered sugar
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Donut Mix
  1. 3/4 cup rice flour (We use Bob's Red Mill)
  2. 3/4 cup all-purpose GF flour
  3. 1/2 cup coconut milk
  4. 1/4 cup coconut sugar
  5. 1/4 cup organic brown sugar
  6. 1 1/2 tsp baking powder
  7. 1 tsp cinnamon
  8. 1 tsp organic Apple Cider Vinegar
  9. 1 flax egg (1 TBSP to 3TBSP warm water)
  10. 1/2 cup vegan butter melted (divided)
Donut Topping
  1. 1 cup organic powdered sugar
Instructions
  1. Prepare flax egg, set aside. Preheat oven to 350 and spray your donut pan. Mix all ingredients together, being sure to include only 1/4 cup melted butter. (Reserve the other 1/4 cup for coating and dipping the donuts later). When batter becomes a thick consistency, divide into donut pan, using a spoon to smooth batter evenly around each mold. Bake for 13-15 min, until firm and set. Allow to cool in pan for 3 minutes before transferring to cooling rack. Once cooled, place 1/4 cup melted vegan butter in bowl and your powdered sugar in a ziploc baggie. Dip donuts, one at a time in the butter and then the powdered sugar, shaking around the bag contents until donut is fully dusted with sugar. Transfer to serving dish. Best enjoyed same day!
Adapted from Haley Ferretti
Adapted from Haley Ferretti
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/

 Finding a gluten free donut shop is next to impossible, and ordering them online is pricey.  These simple donut treats can be made anytime right in your kitchen.  

Happy Mother’s Day!

Creamy Southern Slaw

This recipe is the perfect excuse to tie cabbage into your diet (in case you needed one:).  Rich in phytonutrient antioxidants, this is one “cool” season leafy vegetable and in coleslaw, it truly makes for a delicious spring and summer side dish.  The recipe happened one afternoon when we were asked to bring coleslaw to a neighborhood fish fry.  Let me tell you, it was a little bit intimidating making this dish for native southerners and we are by no means coleslaw experts.  Let’s face it, the earliest memories I had of coleslaw from childhood were that of the side dish that came along with your 3 piece meal at Kentucky Fried Chicken.  I’m quite confident, nothing about that meal was good for me nutritionally.  

Well, the good news, we’ve been asked to bring this dish again, and again as a dish to pass the following two times after that!  It is the exact recipe that we came up with that day and I promise, you won’t have to question whether the ingredients are real.  

Who knew our northern roots could make coleslaw taste delicious for the southern palate?  Anyhow, we hope you enjoy it as much as we, and well, our neighbors do:).

Creamy Southern Slaw
Serves 12
Clean Crunchy, Creamy Cole Slaw **free of gluten, dairy, soy, corn
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
Dressing
  1. 1 cup avocado mayo
  2. juice of 1 1/2 small organic lemons (approx 3 TBSP)
  3. 3-4 TBSP organic cane sugar
  4. 2 Tablespoons of Braggs Apple Cider Vinegar
  5. 1 tsp black pepper
  6. 1/2 tsp sea salt with iodide
Salad
  1. 2 16oz. bags of organic chopped cabbage and carrots or approx 32oz of green and red cabbage and carrots combined
Instructions
  1. Mix all dressing ingredients together and whisk until combined in a large bowl. Slowly add in cabbage, one bag at a time until all is evenly coated. Refrigerate for 1/2 hour and serve same day.
Notes
  1. Leftovers can be refrigerated, however dressing becomes runnier as it sets, yet still tastes delicious
Adapted from All Recipes
Adapted from All Recipes
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/
 

Raspberry Banana Green Power Smoothie

Tis’ the month for green and since little man doesn’t so much prefer mint (and there are already thousands of Shamrock Shake adaptations out there), we’re bringing you a simple, sweet and powerful festive green smoothie to incorporate into your diet this month.  It is amazingly kid friendly as well.  We created this smoothie one day before P’s basketball game and he slurped it down like it was his job.  It is honestly soo easy, and soo yum.  Plus, it can be thrown together in a matter of seconds, blend it up and serve.  You most likely already have many of these ingredients in your home right now and your littles will love it too!

Raspberry Banana Green Power Smoothie
Serves 1
A thick and creamy green smoothie full of flavor and nutrition
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Prep Time
5 min
Prep Time
5 min
Ingredients
  1. 1 handful organic spinach
  2. 1/2 avocado
  3. 1 frozen banana
  4. 1 cup almond milk (or other dairy free sub of choice)
  5. 2 tbsp raw honey
  6. 1 cup raspberry flavored coconutmilk yogurt
Instructions
  1. Blend all until smooth and serve chilled.
Notes
  1. Do ahead: freeze banana, can also be made with regular banana, smoothie texture just won't be same
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/

 

I “Heart” Kale

If you haven’t tried kale chips yet, drop everything and go buy some delicious, organic kale because they have to happen now.  Seriously like now, in your house… today.  These are super food chips you won’t feel guilty about consuming and they deliver so many health benefits that your body will thank you.  They are SO simple to make and you can explore with numerous different flavor varieties.  Hooray kale!

We have been on such a “kale kick” in our pod this month.  Sauteed for a dinner side or mixed in our smoothies and salads, are just a few ways we’ve enjoyed it.  It wasn’t until looking for a late night snack one evening, that we decided it was time to make our own homemade kale chips.  Enough of buying the chips, let’ s make them!  After all the green bunch was blatantly staring us right in the face, as if calling out to us from the veggie hydrator, screaming “bake me”!!  

These chips are low in calories, high in iron and vitamin K, C, and calcium and combined with kale’s anti-inflammatory powers and antioxidants, your body, particularly your heart and liver will thank you!  Purple or green, consuming kale is an easy way to provide cardiovascular support and detox the body.  For more on kale, there are 10 great benefits of eating this leaf cabbage outlined on MindBodyGreen.  Have we convinced you to make these yet? 🙂  They.  taste.  awesome.  

Homemade, Baked Lemon Dill Kale Chips
Serves 2
A crunchy, healthy, clean-eating chip packed with flavor and goodness
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Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Ingredients
  1. 1 TBSP avocado oil or coconut oil
  2. large bunch of kale, cleaned and chopped
  3. couple sprigs of fresh dill, chopped or 1/4 tsp dry dill weed
  4. juice of 1/2 lemon
  5. garlic salt= sprinkle to taste
  6. handful of pumpkin seeds for garnish
Instructions
  1. Preheat oven to 200. Clean and rinse your kale and chop, cutting off the stems to gain cut leaves. Place in a bowl and add the seasonings. Toss until well combined. Line a pan with parchment paper and coat with 1/2 of the avocado oil. Layer seasoned kale leaves onto the parchment and zest with remaining avo oil and lemon. Bake on low heat setting for 20-25 minutes or until kale is crispy. Remove from oven and place onto a paper towel to catch excess oil. Optional: sprinkle with sea salt and garnish with raw pumpkin seeds. Serve chips warm or cooled.
Notes
  1. Best consumed fresh, same day.
3 Whole Peas in our Gluten Free Pod http://www.3wholepeasinourgfpod.com/
Now let’s show our body some love this Valentine’s Day, and nourish it with kale chips.  Happy Valentine’s Day!