Knead to Cook

Food & fitness obsessed girl.

Cookie Dough Rawnola. Vegan. GF.

by 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

Kale and herb hummus. V. GF.

by Filed Under: Beans, Breakfast, Condiments, Dips, Evolution Power Yoga 40 Days, Gluten Free, No bake/cooking required!, Snacks, Vegan, Vegan proteins, Vegetarian, Vitamix, Wheat Free 2 Comments

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This kale & herb hummus embodies all things summer. I love making hummus because it’s one of those recipes that is protein-packed (thanks to the mighty chickpea) and it’s so adaptable.  You can use whatever herbs you have growing in your garden or picked up from your local farm stand or market.

We use hummus on sandwiches, in lieu of a spread, for snacking and my personal favorite – as a salad topper instead of dressing.  I absolutely love it and it’s a wonderful avenue to eating more greens and beans. But you may not be convinced.  Many people still believe kale is merely a garnish but you’ve heard all the hype surrounding this veggie.  Kale has so many health benefits for the body.  Just take a look:

Kale is…

~Excellent source of iron
~Vitamins A, C & K
~Packed with fiber – helps to detox the body
~Omega 3’s which help reduce inflammation in the body due to arthritis/training
~Reduces cholesterol
~Wonderful calcium source for vegans
~Protein

… but you don’t care for the fibrous texture, well this recipe will convert you.  Blending kale into smoothies and hummus make it much easier to eat for picky palates.  Plus, this is a great way to incorporate healthier options into your diet.  So let’s get to it!
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— Knead to Cook

Raw Asian Chopped Napa Salad. Vegan. Gluten Free.

by Filed Under: Appetizers, Asian inspired, Brunch, Evolution Power Yoga 40 Days, Gluten Free, No bake/cooking required!, Nuts, Raw, Salads, Vegan, Vegan proteins, Vinaigrette, Wheat Free 2 Comments

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I remember the very first time I had a similar salad and started my obsessive love for it.  My oldest was in grade school and I was chairing a teacher appreciation luncheon.  My friend Kelly brought a similar salad in and after lunch, we all sat down and ate some leftovers before cleaning up.  This salad was crunchy, packed with Asian flavors and filled with peanuts.  Everything that I love.  I’ve obviously adapted this salad over the years removing the chicken as my protein and just focusing on the veggies.  I make this salad on the weekends and we have it all week for lunches or sides with dinner. It’s great atop tacos for a crunchy element. It has such depth of flavor and I have yet to meet someone who doesn’t love it. Think of all the summer parties you’ll host or attend… this recipe is perfect!

You can easily chop all veggies prior to making this dish.  I make a big batch of the dressing and keep it in a lidded glass jar in my fridge.  The dressing works well to marinade tofu or tempeh.  It’s obviously great for other salads as well.  Super easy to make and the prep is in the chopping.  I hope you find this recipe as captivating as I do.  Ha.
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— Knead to Cook

Muscle Recovery Green Protein Smoothie. V. GF.

by Filed Under: Beverages, Breakfast, Brunch, Evolution Power Yoga 40 Days, Gluten Free, No bake/cooking required!, Nuts, Running/Races, Smoothies, Snacks, Sponsored, Vegan, Vegan proteins, Vitamix, Your Life Edit Foundations 2 Comments

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I pretty much have one to two protein smoothies per day.  With the intensity of my training, running in excess of 80 miles most weeks plus strength workouts — this is my easy go-to, quick prep meal.  Plus packing in 4 or more cups of greens, is a great boost for my system post hard training.  This smoothie used a new protein powder I was testing, Amazing Grass Protein Superfood Chocolate Peanut Butter with some of my added spices for an extra boost of healing properties. #FeelAmazingEveryday

Amazing Grass Protein SuperFood contains a unique blend of USDA Organic pea, hemp, chia and quinoa, delivering 20g of complete plant-based protein per serving plus 7 alkalizing organic greens and two-full servings of wholesome fruits and vegetables. Each flavor is also grain-free, paleo friendly, and can be enjoyed alone with water, added to a smoothie or almond, cashew or coconut milk. The line’s unique pea protein is the only available source that is 100 percent grown, harvested and processed in the USA, providing one of the smoothest, best tasting plant-based proteins on the market.

To this super protein I add turmeric, which is a natural anti-inflammatory (hello, please help my leg muscles recover) and has been shown to help with Rheumatoid Arthritis (which I also suffer from) with joint pain and swelling.  Also, adding chia packs an Omega, calcium, protein and fiber punch to your diet.  And some ground cinnamon to help regulate sugar in the body. This smoothie is quick to make and has so many health benefits for your body.
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— Knead to Cook

Vanilla Chai Cinnamon Energy Bites. V. GF.

by Filed Under: Breakfast, Desserts, Evolution Power Yoga 40 Days, Gluten Free, Holiday, No bake/cooking required!, Nuts, Raw, Sponsored, Vegan, Vegan proteins, Wheat Free Leave a Comment

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A new bite recipe was been rattling around in my mind for about two weeks. One of those things that I think about but then life gets in the way.  Bound & determined today, while I had a break in the weekend activities, I grabbed my ingredients and food processor and made these delicious, nutrient-dense treat.  I love grab-n-go, healthy snacking.  And these are date-free.

So hemp protein, do you know all the benefits?  Crazy but hemp is an excellent source of plant-based protein (33% per serving).  It also contains 35% of essential fatty acids including Omega’s 3, 6 and 9.  Contains all 9 essential amino acids.  Has more Omega-3 than raw tuna! Rich in trace minerals and high in fiber.  Many people use hemp protein in smoothies but I wanted to put a fun twist on it.  Plus I covered some of the energy bites with hemp seeds for extra nutritional punch.

I cannot stress this enough… food is your fuel.  It helps you heal.  Recover.  Food is power.
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— Knead to Cook

Avocado Cilantro Taco Sauce. V. GF.

by Filed Under: Appetizers, Brunch, Condiments, Dips, Dressings, Evolution Power Yoga 40 Days, Fruit, Gluten Free, No bake/cooking required!, Nuts, Running/Races, Salads, Salsas & Guacamole, Sauces, Side dish, Vegan, Vinaigrette, Vitamix, Wheat Free Leave a Comment

 

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Yep.  It’s not Taco Tuesday yet hump day. I know but don’t really care because I’m in a mood for tacos.  Truthfully, I’ve been craving avocados a lot lately.  So tonight we will have walnut meat (recipe coming) tacos with this sauce that will have you drooling at first bite.  Avocados: provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins, and folic acid. They also act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit. They are a powerhouse and really should be consumed every single day in my humbled opinion.

This chunkier sauce can be made spicy, medium or mild.  Can be thinned out for a dressing for salads.  It serves as the perfect dip in lieu of your typical guac.  Heavenly… period.  And the best part – whips up in seconds.
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— Knead to Cook

Vegan Chocolate Nice Cream. GF.

by Filed Under: Brunch, Desserts, Evolution Power Yoga 40 Days, Fruit, Gluten Free, Ice cream, No bake/cooking required!, Party Foods, Raw, Vegan, Vitamix, Wheat Free 2 Comments

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It’s been in the 70’s and sunny the past few days giving us a glimpse into spring.  It’s been lovely.  Amazing how the sun and warm temps just boost your mood.  I also have truly missed running without layers and layers and hand warmers tucked into my mittens.  Suffering from Raynaud’s is hard during the colder winter months.

I made this recipe last week, forgetting how much I loved it but fully knowing I would never really get to enjoy it as my daughter would consume all that I made – and I was, of course, proven right again. I found a rare stash of overripe bananas at the store – seems to be a really hard thing to do lately.  And I immediately bought them all up.  I think I purchased 22 bananas for $3.oo or something.  Oh and they were organic to boot.  I immediately got home, peeled them and got them into ziploc baggies and in the freezer.  The next day I knew my mission… and there is something for simplicity.  I even gave my dad a tiny bowl and he said it was the best ice cream he’s had in a long time.  I won’t bother telling him what it was… enjoy the ignorance of the situation.  LOL. I just love him but if I told him it was just bananas I would’ve gotten an eye roll.

This recipe is so easy.  Totally kid-friendly and so good sans any guilt, GMO’s or any funky ingredients.
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— Knead to Cook

Cacao Peppermint Protein Bites. V. GF.

by Filed Under: Breakfast, Brunch, Desserts, Evolution Power Yoga 40 Days, Fruit, Gluten Free, Holiday, No bake/cooking required!, Nuts, Raw, Running/Races, Valentine's Day, Vegan, Vegan proteins, Wheat Free 1 Comment

Cacao Peppermint Protein Bites. V. GF.

Well if I can’t post on the first Monday of the week I’ll post on the second… ha ha.  Sorry I missed yesterday but we are renovating our master bathroom and that has overtaken my life at the moment. That’s probably the one thing that I’ve never managed to share on my blog but I do love a construction project.  I love sledgehammering walls, cabinets – whatever!  This year my resolution is to update, repaint, refresh any room in my house that I haven’t touched over the past 2 years.  We’ve updated a lot in the 11 years we’ve lived here but my master bath has always been THAT room I really hated.  And with one getting ready to head off to college, my goal was to update it as cost effectively as I could.  So with a few roadblocks this weekend that I’ve overcome… my plan is coming together.  It isn’t a whole gut job but it’s taking shape and I love it.

Onto food.  So how was your Valentine’s Day?  I made several little treats for my kids and husband that were healthier than store-bought goodies.  These were one of those treats.  My girls love peppermint (so do I) and I thought it would be fun to do a mint version.  Store perfectly in the freezer.  I opted to roll them in cacao powder but sprinkles or left plain would also work perfectly if the bitterness of the raw cacao is too much for you.
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— Knead to Cook

Party Protein Bites. Vegan. GF.

by Filed Under: Breakfast, Brunch, Evolution Power Yoga 40 Days, Fitness., Gluten Free, Holiday, No bake/cooking required!, Nuts, Party Foods, Raw, Running/Races, Valentine's Day, Vegan, Vegan proteins, Wheat Free Leave a Comment

 

Birthday Protein Bites. Vegan. GF.

Birthday Protein Bites. Vegan. GF.  

 

Apparently February is my month of sprinkles.  I’ve been using them non-stop of jobs like here, some other jobs that haven’t been published yet and now here.  I always seem to use them around birthdays and Valentine’s Day, which is logical.  My oldest is turning 17 in a few days and I created these last week and I will admit that both of my girls devoured them in less than 24 hours.  They’re festive, cute and perfectly bite-sized and great for a celebration.  You can customize them by sprinkles you use per event and are adult and kid-friendly without a doubt.
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— Knead to Cook

Let’s Go Lucy Post:: Salted Caramel Chocolate Truffles. Vegan. GF.

by Filed Under: Brunch, Candy, Easter, Evolution Power Yoga 40 Days, Gluten Free, Halloween, Holiday, Lucy Let's Go Post, No bake/cooking required!, Raw, Running/Races, Sponsored, Valentine's Day, Vegan, Vegan proteins, Wheat Free 5 Comments

 

 

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Valentine’s Day is quickly approaching and I love sharing homemade treats not only with my Valentine, but friends and special people in my life. Little treats made from the heart always mean so much to people. Share the love. But heed my warning… these are a completely addictive little treat. 

These are super easy to make and you can decorate them with fun sprinkles or top with sea salt.  Vegan and gluten free with no refined sugar. This recipe can be doubled if you want to treat yourself.
“A friend is someone who knows all about you and still loves you.”
― Elbert Hubbard

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— Knead to Cook