Nutty Brownies-Gluten Free (VEGAN - if you skip the dark chocolate topping)

Nutty Brownies-Gluten Free (VEGAN - if you skip the dark chocolate topping)

Ingredients:

1 cup medjool dates

½ cup cashews

3 tsp cocoa or cacao powder

1 tsp vanilla extract

⅛ cup almond milk

1 tbsp stevia in the raw

1 square dark chocolate (86% cocoa is best)

Directions:  Soak the cashews in water for about 8 hours to soften them.  Combine all ingredients, except the dark chocolate square, in a food processor / blender.  I used my Ninja food processor.  Process until all ingredients are fully combined and the cashews and dates are finely chopped.  The mixture should be a thick creamy texture and sticky.  Scoop mixture into a small round dish about 6”.  Melt the dark chocolate square over low heat or in microwave about ⅕ minutes on low about 50% power.  Pour melted chocolate on the brownie mixture and put in frig until it hardens about 20 minutes.  Cut into fourths.  Makes 4 servings.

Approx. Nutrition Facts: Cals. 158   Fat 7.25g   Carbs. 24.25g   Protein 3.5g   Fiber 3g

Spicy Lentil Stew

Spicy Lentil Stew

This is a super easy vegan dish that makes itself.  If you want a true vegan dish, just skip the topping suggestions.

Ingredients:

15 oz can diced tomatoes or 2 tomatoes diced

15 oz can chickpeas, rinsed and drained

5 cups vegetable stock or broth

2 cups lentils

1 red bell pepper, seeded and chopped

1 tsp garlic powder or minced garlic

1 tsp basil

1 tsp thyme

1 tsp cumin

1 tsp salt

½ tsp black pepper

Directions:  Combine all ingredients into a slow cooker and stir to combine.  Cook covered on low heat for about 6-8 hours.  Makes 6 servings.  This is super yummy with some unsweetened greek yogurt or light sour cream &/or a sprinkling of parmesan cheese.  *Nutrition facts do not include toppings.

Nutrition Facts: Cals. 186   Fat .5g   Carbs. 42.5g   Fiber 16.5g   Protein 15g

Gluten Free Peanut Butter Brownies

Gluten Free Peanut Butter Brownies

(Chewy, gooey, delicious!)

These brownies are truly super good for you!  They are not overly sweet, but that can be changed by adding in more honey, I purposely wanted to keep the carbs / sweetness down being that I’m diabetic.  A friend of mine has a gluten free brownie recipe that uses black beans as the main ingredient and I thought why not use chickpeas in a brownie recipe instead?  Since, black beans have a stronger taste compared to chickpeas, I figured it would be an even sweeter base and I was right.  These can easily be vegan if you sub the chocolate chips for cocoa nibs.

Ingredients:

15 oz can chickpeas, rinsed

⅓ cup honey (You can also use 100% pure maple syrup)

½ cup peanut butter (I used crunchy, but smooth would be yummy too.)

2 tsp vanilla extract

1 tsp salt

¼ tsp each baking powder and baking soda

½ cup dark chocolate chips or cocoa nibs

Plus, ¼ cup peanuts and ⅛ cup cocoa nibs or dark chocolate chips for topping.

Directions:  Preheat oven to 350 degrees.  Put the chickpeas in a food processor or blender and process until smooth.  In a medium bowl combine the honey, peab butter, vanilla, salt, baking soda and baking powder and stir to combine.  Add in the chickpeas and stir to combine.  Then add the chocolate chips and fold those in.  Spray a 8 inch square dish (I used a glass one) and pour the batter into the pan.  Sprinkle on top the peanuts and chocolate chips and press into the batter with the back of a spoon.  Bake in the middle rack for 23-27 minutes.  Makes 16 brownies.

Nutrition Facts:  Cals. 132  Fat 6.5g  Carbs. 14.25g Fiber 2.25g Protein 3.75g

Cashew Butter Stew

Cashew Butter Stew

This is one of my favorite stews of all time, sooooooooooo good!!!!

Ingredients:

15 oz can chickpeas, rinsed and drained

2 apples, peeled and chopped (I use granny smith)

1 red bell pepper, de-seeded and sliced

2 cups vegetable stock

⅓ cup cashew butter (you can sub peanut butter)

½ cup cashews

¼ cup parsley

½ tsp black pepper

¼ tsp cayenne pepper

¼ tsp salt

*Directions (If using chickpeas):  In a large pan or wok heat up the red pepper for 3 minutes.  Then, add the chickpeas, broth, black pepper and parsley.  Cover and cook for about 8-10 minutes.  Add in the apple and cayenne pepper and cook for 5-7 minutes longer.  Then remove from heat and whisk in the cashew butter until fully combined.  Mix in the cashews and serve.  Makes 8 servings.

Directions (If using chicken):  In a large pan or wok heat up the red pepper and chicken strips for about 5 minutes.  Then, add the broth, black pepper and parsley.  Cover and cook for about 8-10 minutes, the broth should come to a low boil to cook the chicken.  Add in the apple and cayenne pepper and cook for 5-7 minutes longer.  Then remove from heat and whisk in the cashew butter until fully combined.  Mix in the cashews and serve.  Makes 8 servings.

This is delicious over brown rice or just by itself.  If you are a meat eater, this recipe is fantastic using chicken breast chopped up instead of the chickpeas, but then you will need to cook the chicken longer than you would the chickpeas, about another 5-8 minutes.

*Nutrition Facts:  Cals.  179   Fat 9.5g   Carbs. 19.5g   Fiber 4.75g   Protein 6.75g

*Nutrition facts don’t include rice.  If you make this with chicken instead of the chickpeas the nutrition facts will change, less fiber and carbs, about the same protein but a little more fat.

Easy Black Bean Taco Bake

Easy Black Bean Taco Bake

Ingredients:

2 cups corn chips, crushed

15 oz can black beans, rinsed and drained

15 oz jar salsa

1 red pepper, chopped

1 cup cheese, shredded (I used a cheddar-monterey cheese blend)

⅛ tsp each cumin, chili powder and black pepper

Directions:  Preheat oven to 350 degrees.  Spray an 11x7 inch glass pan with olive oil, then sprinkle in the crushed corn chips spreading evenly as a crust.  Then, add the black beans spreading them evenly.  Scoop the salsa on top of the black beans and spread out evenly.  Next, sprinkle the red pepper, then the cheese.  Finally, sprinkle the cumin, chili powder and black pepper over the top.  Then, cover with foil and bake about 30 minutes, or until the cheese is melted.  Makes 6 servings.  Top with guacamole, light sour cream or greek yogurt for extra protein.

Nutrition Facts: Cals. 205   Fat 8.25g   Carbs. 22.5g   Protein 8.5g   Fiber 4g