While gazing at a bag of cranberries in my refrigerator, I had no idea what to use them for. I love fresh cranberries, usually in dessert, and as much as I enjoyed my Vegan Upside Orange Cake, I thought wouldn't cranberries look festive and bright in this style of cake.
I advocate for every household to eliminate as much food waste as possible. I looked in my fridge and had strawberries as well as 3/4 of a can of coconut milk still open. I studied my orange upside down cake to see how I can alter this recipe to combine the best of winter and summer flavors.
Like a winterberry cake, the coconut adds a unique flavor to the cake. If you do not like coconut, substitute the coconut milk with a different nondairy milk and canola oil for coconut oil.
As a health coach, I believe we also eat too much sugar in America. Generally, European sweets do not contain as much sugar as American desserts. This is sweet, but if you enjoy very sweet cakes, add more brown sugar. The six tablespoons used equates to 1/3 cup of sugar.
So it's sweet yet tart thanks to the cranberries.
Vegan Strawberry Cranberry Coconut Upside Cake
Prep Time: 10 minutes
Cook Time: 30 minutes
Makes 1 9-inch cake
1 1/3 cup coconut milk from can (3/4 can)
1 tbsp apple cider vinegar
1 tbsp vanilla
1/3 cup coconut oil, melted
1 1/4 cup pastry flour
3 tbsp brown sugar
1.5 tsp baking powder
pinch of salt
3 tbsp brown sugar
1 tbsp vegan butter
1.5 tbsp orange juice (from a slice of orange)
1 cup fresh cranberries
8 strawberries, sliced
Pinch of cinnamon, all spice and clove
Preheat oven to 350 degrees. Begin by preparing the pan with the topping ingredients.
Rub the butter all over the sides and the bottom of the pan. Next, sprinkle the brown sugar over the butter base. Mix the strawberries, cranberries, orange juice and spices in a bowl. Arrange the fruit on the bottom of the pan, on top of the sugar and butter, to your liking. Pour any leftover juice on the bottom of the pan.
Next mix the coconut milk and apple cider vinegar together, set aside.
Next, mix the dry ingredients into a bowl. Place the remaining wet ingredients into the bowl with the coconut milk. Mix until combined. Make a well in the center of the dry ingredients. Pour the wet into the dry and fold until combined. Do not over mix.
Pour the batter on top of the fruit, spread evenly. Bake for approximately 30 minutes or until a fork or knife comes out clean from piercing the center of the cake. Let the cake cool. Place a plate on the bottom of the pan, flip and remove the pie tin from the cake.
The holidays are here and I decided to grocery shop in my pantry and my refrigerator. I had a can of pumpkin, tomato paste, a cup of quinoa, some lentils and a handful of produce such as carrots, peppers, onions and celery. I also had some leftover cranberry sauce and wanted to make something to compliment the sauce.
I put my creativity to use and decreased food waste by making this pumpkin lentil loaf.
Lentil loafs are the perfect winter protein for vegans and vegetarians. I created an excellent recipe for my vegan cookbook (stay posted for 2019 publications!). I wanted to do something different and more focused on the holidays.
Although pumpkin is more associated with Thanksgiving, this lentil loaf is great during the holiday season and a perfect way to use any leftover cans of pumpkin.
After baking, you can immediately eat the loaf, or let it cool so it binds and forms, and then reheat. Other toppings such as ketchup, or some form of tomato paste + molasses glaze is a fine replacement to cranberry sauce. The loaf itself is savory enough to enjoy as is.
Vegan Pumpkin + Quinoa Lentil Loaf
Prep Time: 20 minutes
Cook Time: 25-40 minutes
1/3 cup uncooked green lentils
1/2 cup uncooked quinoa
2 cups vegetable broth
2 tbsp olive oil
2 garlic cloves, minced
1/2 large onion, chopped
1 large carrot, diced
2 small celery stalks, chopped
1/2 green pepper, chopped
1 can of pumpkin puree (15 oz)
1 16 oz can of tomato paste
1-2 tsp maple syrup
1 tbsp Italian seasoning
1/4 tsp garlic powder
1/4 tsp onion powder
pinch of nutmeg
salt + pepper to taste
Preheat the oven to 350 degrees. Rinse the quinoa + lentils. Cook the quinoa and lentils with the vegetable broth. Bring the broth to a boil and simmer until edible and the liquid is soaked up.
Next, sautéed the onion and garlic in olive oil for 2-3 minutes. Add the carrot, celery and pepper and spices, and cook for another 3-5 minutes. Next, add the remaining ingredients and mix until well combined.
Grease a 9x5 (used 9x5.5 inch) bread pan (or line with parchment paper). Bake for 25 minutes. Enjoy warm or let it cool to bind and then reheat. Serve with cranberry sauce or other topping.
Let's Connect! Enjoy these other holiday Mind Body Soul Food recipes.
Nature is just as beautiful in the winter as it is in the summer. Although life is alive in the summer, the winter has a spirit that of its own. Cranberries, a popular holiday and winter berry, is tangy and not as sweet as the beloved summer blueberries.
Fusing summer and winter berries creates a vibrant concoction of warm and cool hues. Like the birds picking berries off the trees, we can also enjoy these berries in a healthy and hearty breakfast bar or snack.
This winter berry delight is an ideal source of fiber and antioxidants. Many people forget how powerful spices are for physiological development. These holiday spices aide in the detoxification process of free radicals. Combined with low sugar, this oatmeal has a mild sweetness. Additional sugar may be added, or maple syrup may be a replacement, but I believe in retraining the palate as the American diet contains too much sugar.
Vegan Holiday Spiced Cranberry + Blueberry Baked Oatmeal
Prep Time; 5 minutes
Bake Time: 25-30 minutes
Makes: One 10-inch pan
2 cups rolled oats (gluten free if necessary)
1 tsp baking powder
1.5 tsp cinnamon
1/2 tsp nutmeg
1/8 tsp all spice
Pinch of salt + cloves
2 flax eggs ( 2 tbsp flax meal mixed w/ 1/3 cup water)
1 3/4 cup nondairy milk
1 tsp vanilla
1/4 cup + 1 tbsp brown sugar
1 cup fresh blueberries
1 cup fresh cranberries
Optional toppings: 1 tbsp chopped almonds + pumpkin seeds
Preheat the oven to 375 degrees. Make the flax egg in a bowl and set aside.
Mix the dry ingredients in a bowl. Add the remaining wet ingredients + the brown sugar in a bowl (do not add the fruit yet). Add the wet to the dry ingredients and mix until combined. Fold in the berries.
Grease a 10-inch pie pan. Pour the ingredients evenly into the pan. Top with nuts, if desired. Bake for 25-30 minutes or until the oatmeal stiffens.
Let's Connect! Enjoy our other seasonal treats and recipes.
Sometimes the best mistakes are the greatest creations. My friends invited me to a winter pot luck in October and hours before the pot luck I realized I needed to make something. Using the creativity of my pantry, I grabbed whatever ingredients I had left in my produce basket in hopes of making a delicious side dish.
And well, this side was successful. Sweet yet savory. Light but filling. The abundance of orange colored vegetables in your diet nourishes us with much-needed vitamins during the season of hibernation.
Winter produces this type of harvest for a reason. A mixture of roots with a tad of sweetness of life from a tree, here is one vegan and dairy free side dish to enjoy this winter and holiday season.
Spiritually, it's the best of both ends of a tree. Roots that are firmly grounded with branches that flow with the wind, this side dish is the integration of earth and air. I wish you a happy holiday season and best of luck this New Year.
Sweet Potato Orange + Leek Side Dish
Prep Time: 7 minutes
Bake Time: 25 minutes
5 mini or small sweet potatoes, chopped (size used in first image)
1 small leek, halved and sliced
3 carrots, halved and chopped
2 apples, chopped
1 orange, sliced
6 tbsp maple syrup
3 tbsp olive oil
Salt to taste
Preheat the oven to 400 degrees.
Wash and prep the produce. Place all the ingredients into a bowl, except the orange, and mix until combine. Take the ends of the orange (or one slice) and squeeze it into the bowl. Mix the ingredients again. Pour the ingredients onto a baking sheet evenly. Place the sliced oranges on top of the produce.
Bake for 25 minutes. Adjust flavors as needed.
Let's Connect! Enjoy our other recipes using these main ingredients as seen below!
Happy fall / winter! I made this apple pear crisp for Thanksgiving where I spent it with a Romanian family this year. This crisp came out of the oven moments before my ride picked me up and so I apologize for the poor imagery, but here is a healthy winter recipe that combines the best of fall fruits. Your house will smell amazing thanks to the fusion of spices. Enjoy!
Vegan Brown Sugar Pear + Apple Crisp
Prep Time: 5 minutes
Bake Time: 28 minutes
2 cups of rolled oats
1/3 cup flour
1/4 tsp cinnamon
2-3 tbsp brown sugar
Pinch of salt
1/3 cup canola oil
2 gala apples, sliced
2 pears, sliced
3 tbsp brown sugar
2 tbsp orange juice (squeezed from a navel orange)
1.5 tbsp corn starch
1/4 tsp baking soda
1 tsp cinnamon
1/2 tsp nutmeg
Pinch of all spice
Preheat oven to 250-degrees. Mix the dry topping ingredients in a bowl. When mixed, pour in the canola oil and mix until everything is wet.
For the filling, wash and cut the fruit. Mix all of the ingredients together in a separate bowl. Pour the filling ingredients into a 9-inch pie pan, spread evenly. Next, pour the topping ingredients over the crisp evenly. Bake for approximately 28 minutes. Serve warm!
Let's Connect! Save all MBSF recipes to your Yummly recipe box! Enjoy these other crisps and desserts!
A bit late in posting, but better now than never. Fig season is gone, but that doesn't mean that this recipe won't be useful for next season. I created this roasted fig recipe as part of a breakfast at the You Are Enough Yoga Retreat. I paired this with my Vegan Butternut Squash Pancakes + Rosemary Sage Butter, it is a spin-off recipe to my original Vegan Pumpkin Spiced Pancakes.
The Nectar Yoga Retreat in Bowen Island holds it's own on the island. A special, quiet and magical place, one sits in the backyard gazing at the awe-inspiring pine trees and birds of prey that swarm the sky. The yoga retreat opened the doors to a start of a new chapter in my life.
Deeply connecting to our food, ancestral roots and Christianity, many people do not realize how sacred this fruit is to our being. Like dates, figs are nature's candy, a sweet substance that fuels humans with enough glucose to make it through the day.
Figs are an ancient fruit that I believe God gave us to nourish our minds, bodies and souls. Figs are depicted in the Bible several times, including Deuteronomy 8:
âThe Lord your God is bringing you into a good landâ¦ a land with wheat and barley, vines and fig trees, pomegranates, olive oil and honeyâ.
âLike the seven chakras, seven planets, the seven wonders and my birthday - being born on the 7th, seven is a highly spiritual number. As seen above, the Bible presents seven foods, all of which root to nature. Nothing is manmade.
I created this recipe in bulk, but feel free to use one pound of figs. The liquid can be readjusted and reduced, but will be extra-juicy with the original ingredients.
Check out my Vegan Butternut Squash Pancakes+ Rosemary Sage Butter that I paired this with at the yoga retreat.
Oven Roasted Figs with Agave + Sage
Prep Time: 5 minutes
Cook Time: 25-40 min. (when figs get fragrant)
3 lbs of Figs
2 tbsp olive oil
3-4 tbsp of agave nectar (can add more after baking)
1/4 of a lemon, juiced
3 stems of fresh sage
1 cup walnuts (optional)
Preheat the oven to 350-degrees. Wash and cut the figs. Mix all of the ingredients into a bowl. Spread the figs on the baking sheet. Bake for 25-40 minutes, or until the figs are fragrant and roasted, but not sticking to the pan. Cook time varies on the oven.
Let's Connect! Save all MBSF recipes to your Yummly Inbox. Check out other favorite dairy-free recipes below!
It seemed like yesterday that I cooked for the "You Are Enough" Yoga Retreat on Bowen Island in Canada. Some energy shift in September occurred and I believe this retreat was the beginning of a new chapter in my life.
I found peace, calmness and serenity in my life. And to me, cooking is therapeutic.
The days were long, working from 6am to 9pm, but none of it felt like work. It is amazing when we work with our passion it doesn't feel like work. It's like getting paid for doing something you love. And I love cooking. It's a moment where creativity ignites and the head, heart and hands unite and share some TLC.
There is a reason why people love mom's cooking. Her energy imprints the food and everyone loves mom and her cooking (well most at least).
While at the retreat, the students experienced yoga in the eco dome while I plugged in ambient music in the kitchen and let the creativity begin. Now waking up at 5am to make pancakes wasn't easy, but enjoyable because the results were well worth it.
For this recipe, I used my Vegan Pumpkin Spiced Pancake recipe but used butternut squash puree instead of pumpkin. At the retreat, I doubled the recipe and made 3-4 inch pancakes instead of the larger ones as seen in the pumpkin pancake recipe.
Both the pumpkin and the butternut squash are sweet, savory and smooth. The subtle spices enhance the flavor of traditional squash, making it a perfect fall and winter treat.
Coupled with the herb butter, this is a breakfast that features full on fall and winter flavors.
For this recipe, you can use canned butternut squash puree or puree steamed or roasted squash. Regardless of what you choose, both taste great but as a general thumb of rule - fresh is better.
At the retreat, I paired this with agave roasted figs with sage. This would also pair well with myBaked Apple recipe.
However you eat it, I guarantee you'll love this recipe. Between the savory butter and the sweetness in the maple syrup, this is a breakfast bursting with flavor and freshness.
From me to you, have a wonderful Thanksgiving holiday and I hope this is part of your holiday brunch menu this fall.
“Remember God’s bounty in the year. String the pearls of His favor. Hide the dark parts, except so far as they are breaking out in light! Give this one day to thanks, to joy, to gratitude!”
Elizabeth Rae Kovar M.A. is Author of her memoir, Finding Om and is a Fitness Trainer, Yogi, Reiki Master, Presenter and Lover of Life. To view her portfolio please visit www.elizabethkovar.com