Knead to Cook

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Archives for July 2016

Raw peanut butter cookie bars. Vegan. GF.

July 28, 2016 by Knead to Cook Filed Under: Breakfast, Brunch, Desserts, Gluten Free, Holiday, Holiday Baking Ideas, Nuts, Party Foods, Raw, Snacks, Vegan, Vegan proteins, Vinaigrette, Vitamix, Wheat Free 2 Comments

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I have been making my PT a different healthy snack every time I have an appointment.  I made these yesterday with pantry items I had on hand.  I’ve made these in small cookie form and yesterday I opted to make them in bar form.  They came out great & were incredibly flavorful.  Sweet & salty.  Seriously the best combination. Keep these in the freezer and pop them on your oatmeal, when you need a snack or atop of your favorite vegan ice cream.  You can even stack these for a cookie ice cream sandwich… oh the possibilities 😉

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— Knead to Cook

The Best Crispy Baked Fries. Oil free. Vegan. GF.

July 27, 2016 by Knead to Cook Filed Under: Breakfast, Brunch, Evolution Power Yoga 40 Days, Gluten Free, Party Foods, Potatoes, Side dish, Snacks, Vegan, Vegan proteins, Wheat Free 9 Comments

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The Best Crispy Baked Fries. Oil free. Vegan. GF.

Potatoes are one the most nutritionally well-rounded foods you can eat yet so misunderstood. Of course, we live in a world that bastardizes them with oils, butter, sour cream and a variety of other artery-clogging agents.  I know many people shy away from potatoes because of the carbs and belief that they make you fat.  They don’t.  One medium baked potato has only 161 calories, plus 4 g of filling fiber.   Chilled, cooked potato is packed with resistant starch, a fibrous substance that could help you lose weight. “If you keep portion sizes in check—no more than one medium potato in a given meal—and eat the fiber-rich skin, potatoes make a satisfying, low-cal, nutrient-rich side dish,” says Michelle Dudash, RD, a Gilbert, AZ-based nutritionist.

Other benefits:
Lowering blood pressure:  Potatoes have a blood pressure-lowering compounds called kukoamines.
B6: Many of the building blocks of protein, amino acids, require B6 for their synthesis, as do the nucleic acids used in the creation of our DNA. Vitamin B6 is essential for the formation of virtually all new cells in the body.  B6 is also necessary for the breakdown of glycogen, the form in which sugar is stored in our muscle cells and liver, so this vitamin is a key player in athletic performance and endurance.  Support cardiovascular and nervous systems in the body.

There are a variety of potato recipes on the web but this recipe is my all-time favorite.  Fix it and forget it recipe.  You can use whatever spices you love.  I opt for no salt seasonings. No oil.  I eat these many nights for dinner and they keep me filled all night long.  Obsessed.
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— Knead to Cook

Easy baked tortilla chips. Vegan. GF.

July 26, 2016 by Knead to Cook Filed Under: 4th of July/Patriotic, Appetizers, Dips, Gluten Free, Mexican, Party Foods, Vegan, Wheat Free 6 Comments

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Easy baked tortilla chips. V. GF.

I don’t know about your house, but the summer brings copious amounts of snacking on salsa & tortilla chips in ours.  I prefer not to buy fried foods for my family and wanted to share with you all this super easy homemade baked tortilla chips that take 10 minutes flat to make.  They taste so much better, aren’t fried and you can control the salt.  I prefer corn tortillas because they’re gluten free and seem to bake up to a perfectly crispy chip.

I served these with lentil bowls, Mexican rice dishes like this  or as a accompaniment to your Taco Tuesday topping bar.  My girls eat these straight up for a snack with fresh salsa, guac or plain.  Okay let’s get started!
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— Knead to Cook

Pressure Cooker Mexican Lentil Rice. V. GF.

July 25, 2016 by Knead to Cook Filed Under: Evolution Power Yoga 40 Days, Fitness., Gluten Free, Lentils, Mexican, Pressure Cooker, Vegan, Vegan proteins, Vegetarian, Wheat Free 5 Comments

Pressure Cooker Mexican Lentil Rice. V. GF.
Pressure Cooker Mexican Lentil Rice. V. GF.

We miss many Taco Tuesdays due to swim meets during the summer month and I always want to throw in a  Mexican-inspired dish during the week when everyone is home together.  We recently bought an Instant Pot pressure cooker & although I’m not a fan of kitchen gadgets – I do love this contraption with a big puffy heart.  I throw everything in the insert, set the time and within minutes it’s done. The aroma is heavenly and beans, lentils and rice come out perfectly.  The Instant Pot is available in a variety of sizes and we bought the 8 qt version which is huge.

My family is evolving dramatically.  Our youngest daughter is now vegetarian.  Our oldest is df/gf.  I’m vegan and gf.  My husband is vegan & my father is a carnivore but eats many plant-based dishes.  This rice was so good paired up with charred tortillas.  I also topped it with more taco-ish garnishes.  This dish also uses no oil, sodium or fats.  Dishes like this work for all types of dietary needs and the lentils are a wonderful source of satisfying protein.
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— Knead to Cook

Leave the Sugar Alone to Improve Your Heart Health.

July 21, 2016 by Knead to Cook Filed Under: Breakfast, Desserts, Dips, Dressings, Health & wellness, Salads, Snacks, Sponsored, Vegan, Vegan proteins, Vinaigrette Leave a Comment

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You may already be aware of one hidden danger that maintaining a high sugar diet brings. All of those PSAs and commercials that you see on the television are enough to keep you checking your blood glucose levels periodically. However, they are not enough to get you to double check the sugar content in your meals. There are many people who regularly consume large amounts of sugar and are not aware that there are other major health risks they need to be on the lookout for, such as heart disease and obesity.

Sugar is a common ingredient that is found in many food products. Manufacturers use many different names for it on ingredient labels. If you are not very knowledgeable or careful, you could find yourself eating far too much of it without even knowing it. Check out the information below to learn how beneficial a low sugar diet can be for your heart health.

Stresses the Heart-
High blood glucose puts a lot of stress on your cardiovascular system. It causes your triglyceride levels to rise, your arteries to harden and shrink, and a significant decrease in healthy heart function, leading to an increased risk of heart disease and heart failure.

Causes Persistent Inflammation-
Inflammation is a state where there is swelling, infection, and possibly even pain. When you eat too much sugar, you elevate your blood glucose levels above the normal range. This causes the body to respond by raising your insulin levels in an effort to regulate your blood sugar. The damage that is caused by constant high insulin levels can wreak havoc on your cells and lead to your body attacking itself in an effort to correct the situation. This all leads to excess swelling in your cardiovascular system which can lead to blockages and strokes.

Increases Chances for Obesity-
Obesity is a health concern for many Americans. Overconsumption of sugar can lead to it. Some people who are overweight are just a few pounds away from being labeled clinically obese. This health concern is nothing to play with because it can cause your body to become insulin resistant, causing further damage your cardiovascular health.

Sugar may taste good and in some cases make you feel good, but those aren’t proper indicators you should use to assess whether or not something is healthy. You should also pay close attention to the sugar and carbohydrate content that is on the packaging of everything you eat. Don’t forget that carbs turn into sugar once they are consumed.

Excessive sugar consumption doesn’t just affect adults, it also affects children. 22 is the number of teaspoons that the average person eats on a daily basis. Ideally, you should aim to eat considerably less. Reduce your consumption of sugar to less than four to six teaspoons a day. However, many people for one reason or several others are not able to realistically do so. The ready availability of processed and junk foods makes it easy for people to overlook their health and resort to bad eating habits.

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Tips to Lower Your Sugar Intake-

Get your health checked frequently, especially if you are becoming more proactive about improving your eating habits. Don’t fall back to old eating habits if you are pressed for time and in search of something quick to eat. Upgrade your food selection and start eating foods from health-friendly manufacturers like Hampton Creek. Avoid processed foods and add more proteins, fiber, and water to your diet to help counteract the effects of any sugars you do ingest.

Eating sweets, in general can increase your cravings for sugar. If you can’t avoid sweets entirely, switch to using natural sweeteners like agave nectar and honey. Avoid products that have high fructose in them, it is just another name for sugar. Try to avoid alcohol as well. Alcohol is also a source of hidden sugar. Maintain a meal schedule. Eating regularly can help to curb your appetite and help you to avoid the urge to grab something sweet to eat in-between meals.

It is just as important for you to remain aware of the types of foods you are eating as it is for you to pay attention to what is in them. Everything that is marked healthy, natural, and organic is not. Educate yourself and research everything so you know more about the foods you are eating and how to better manage the amount of sugar you consume. Doing so can help you to improve your heart health and longevity.

Hope you all enjoyed this post and the health info.  Have a great night!
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— Knead to Cook

Cookie Dough Rawnola. Vegan. GF.

July 19, 2016 by Knead to Cook Filed Under: Breakfast, Desserts, Evolution Power Yoga 40 Days, Gluten Free, No bake/cooking required!, Raw, Running/Races, Snacks, Vegan, Vegan proteins, Vegetarian, Vitamix, Wheat Free 2 Comments

Cookie Dough Rawnola. Vegan. GF.
Cookie dough rawnola.

Rawnola?  Yes!  It’s a granola that hasn’t been baked and retains all of its wonderful nutrition in raw form.  The recipe is incredibly adaptive to accommodate your palate preference and the uses are simply endless.  Eat straight up with your favorite nut milk.  Top your favorite non-dairy yogurt, nice cream, vegan ice cream or dip banana or any other fruit in it.  Also perfect atop nut butter toast.  My girls eat it in a variety of ways!  Packed with protein, essential fats, fiber along with being nutrient dense this cereal is a winner.

Love dried fruit?  My youngest adds raisins or dried cherries to this cereal as well as toasted coconut flakes.  Nuts and seeds can be added or removed and you can use whatever nut butter you prefer or have on hand.  So excited to share this super easy recipe with you all!  Let’s get started…
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— Knead to Cook

Pumpkin Chai Protein Donuts. V. GF.

July 18, 2016 by Knead to Cook Filed Under: Breakfast, Brunch, Desserts, Evolution Power Yoga 40 Days, Gluten Free, Snacks, Sponsored, Vegan, Vegan proteins, Wheat Free Leave a Comment

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Pumpkin Chai Protein Donuts. V. GF.

Happy Monday!  Who wants a donut? Seriously tho… most people who are trying to get or stay fit shy away from these delectable treats.  But these darlings, still being a treat, are a healthy counterpart to the traditional version that will typically leave you riddled with guilt & regret.  Happy to report that these (sans glaze) have around 69 calories per donut, 4.4 grams of fat, 6.1 grams of carbs and 2.1 grams of protein.  A treat in compact form.

These donuts are baked – not fried.  Contain no dairy or gluten.  Totally kid and adult friendly and can be made with the glaze or not.  Making these donuts or FONUTS (fake donuts) even better they contain Bob’s Redmill Chai Protein Powder with chia and probiotics.  Hello lovely!  These seriously are a treat that you can feel good about eating and serving.

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— Knead to Cook

Dream Ultimate Almond Creamy vegan Alfredo Sauce.

July 5, 2016 by Knead to Cook Filed Under: Evolution Power Yoga 40 Days, Gluten Free, Italian-inspired, Pasta, Sauces, Sponsored, Vegan, Vegan proteins, Vitamix, Wheat Free 1 Comment

 

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Dream Ultimate Almond Creamy vegan Alfredo Sauce.

Eating a plant-based diet can be perceived by many as very restrictive. Favorite creamy foods that are dairy-based are no longer an option.  But honestly, any traditional recipe can be recreated into a wonderful, healthy vegan option.  This recipe is my case in point.  I’ve never gravitated towards dairy-based sauces but this sauce… it was creamy, garlicky heaven.  It was light and beautiful and packed with protein.  The Dream Ultimate Almond added the luscious, thicker texture and nutrients without a caloric overload. Made with four times more California almonds in every cup, you can immediately see and taste the difference. This beverage is rich, creamy, and packed with 5g of natural protein from almonds. I used the unsweetened version and it paired perfectly with my spice selection.

As with all of my recipes, feel free to add more or less of the spices to work with your preferences. Being Italian, my family loves garlic so I was a bit heavier handed with that.  This recipe is ready in the time it takes you to boil your pasta.  Seriously.  The perfect weeknight dish and to speed up your preparation – you can steam your cauliflower beforehand so you have it when you’re ready to whip up this sauce.  I hope you enjoy!

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— Knead to Cook

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