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I share my favourite three gluten free vegan grilled fruit recipes featuring chocolate peanut banana boats, coconut dipped watermelon on a stick, and berry cobbler with coconut cream!

We’re getting ready to kick off the first long weekend of the year and that obviously means busting out the grill. I also am days away from moving into my new house, so I’m getting really excited about that. Truth bomb- the thing I’m most excited about is the BBQ. Like most Canadians, I legit live to grill. From burgers, to chicken breasts, to steaks, and corn, it’s not summer unless someone’s having a BBQ.

But contrary to popular opinion, the grill is not just for savoury fare. In fact, I love making healthy desserts on the grill as well. These three gluten free vegan grilled fruit recipes are going to totally blow your BBQ-loving mind. They’re simple, delicious and perfect for dining al fresco this summer.

My Favourite Gluten Free Vegan Grilled Fruit Recipes

There are a lot of tasty fruit options when it comes to grilling fruit and I’ve probably tried them all. Here are some friendly dos and donts for grilled fruit.

DON’T put straight up berries on the grill

DO thread them onto soaked skewers or into foil packs

DON’T grill apples. I tried, it’s gross.

DO try peaches, pineapple, melon, bananas, nectarines and other larger fruits.

DON’T only have them for desserts. I like adding grilled fruit to summer salads and cheese coarses.

DO get creative! Most fruits do really well on the grill, so start experimenting!

Grilled PB and Chocolate Banana Boats

First up, my grilled banana boats packed with melty dark chocolate, peanuts, peanut butter and cacao nibs. It’s nature’s hot sundae, without the ice cream

Grilled Watermelon on a Stick

This has become of my favourite vegan gluten free grilled fruit recipes because its so easy and always feels fun. I glaze wedges of watermelon with agave, lime, chili and salt before dipping them into crispy crackly coconut.

Grilled Berry Cobbler

So this is a situation where the foil pack technique is imperative to nailing your grilled fruit recipes. I mix together my favourite berries with some store bought granola, pop it onto the BBQ and finish it with a little whipped coconut cream or yogurt. It’s easy, yet super refined and a great way to use up the summer’s bounty.

Gluten Free Vegan Grilled Fruit Desserts on the BBQ | Banana Boats, Watermelon Pops, Berry Crisp - YouTube

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Now, I want to know, have you tried making any of these Gluten Free Vegan Grilled Fruit Recipes?

What’s your favourite fruit to throw on the grill?

Leave me a comment below with your thoughts!

Grilled PB and Chocolate Banana Boats

My grilled banana boats packed with melty dark chocolate, peanuts, peanut butter and cacao nibs. It’s nature’s hot sundae, without the ice cream.

  • 4 large unpeeled ripe bananas
  • ¼ cup natural peanut butter
  • ¼ cup finely chopped dairy free Dark chocolate
  • ¼ cup peanuts (finely chopped)
  • ¼ cup cacao nibs
  1. Cut banana peel lengthwise about 1/2 in. deep, leaving 1/2 in. at both ends. Open peel wider to form a pocket. Fill each with peanut butter and chocolate. Crimp and shape four pieces of heavy-duty foil (about 12 in. square) around bananas, forming boats.
  2. Grill, covered, over medium heat for 5 minutes or until the chocolate melts. Top with crushed peanuts and cacoa nibs and enjoy.

Grilled Watermelon on a Stick

Glazed wedges of watermelon with agave, lime, chili and salt get dipped into crispy crackly coconut crust.

  • ¼ cup agave
  • ¼ cup lime juice
  • 2 tsp chili powder
  • 1 tsp sea salt
  • 1 medium watermelon (cut into 1 inch thick wedges)
  • 1/3 cup unsweetened shredded coconut
  • 1 tbsp lime zest
  1. Soak 4 large popsicle sticks for at least an hour.
  2. In a small bowl, mix together the honey, lime juice, cayenne pepper and salt.
  3. In another small bowl, mix together the coconut and lime zest.
  4. Preheat the grill to medium high heat.
  5. Using a knife, carefully cut a small incision into the rind of the watermelon. Insert the popsicle stick into the hole.
  6. Brush both sides of the watermelon slices with the agave mixture and grill for about 2 minutes per side until deep grill marks appear.
  7. Remove from the heat, brush again with more of the mixture, then dip into the coconut lime mixture.

Berry Cobbler

An easy weeknight dessert, mixing fresh berries with some store bought granola, served with whipped coconut cream or yogurt.

  • ½ cup blueberries
  • ½ cup raspberries
  • 2 tsp maple syrup
  • ½ tsp tapioca starch
  • ½ cup granola ((gluten free and vegan, if desired))
  • 1 tbsp coconut oil
  • Whipped coconut cream (, for serving)
  1. Preheat grill to medium heat and lightly grease the inside of a piece of heavy duty tin toil.
  2. In a bowl, mix together the berries, maple and tapioca starch. Place the berries in the centre of the foil, top with half of the granola and coconut oil. Seal up all of the edges, leaving space on the sides for the packette to expand. Cover the grill and cook for 10 minutes until the berries start to soften.
  3. Serve warm topped with the remaining granola and whipped coconut cream.

The post Gluten Free Vegan Grilled Fruit Recipes | Banana Boats, Watermelon on a Stick, Berry Cobbler appeared first on Abbey's Kitchen.

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Who said donuts can’t be healthy? Check out these easy healthy donut recipes to celebrate National Donut Day!

Say goodbye to processed, sugar-loaded donuts and say hello to these yummy guilt-free versions! Just in time for National Donut Day on June 1st, we’ve compiled a list of HEALTHY donut recipes ranging from gluten free, vegan or low calorie, or even a combination. Donut (sorry for the puns) be fooled by the presentation of these beauties—they’re all packed with feel good, whole food ingredients that’ll satisfy those cravings, leave you satiated longer, and save you time from lining up at the coffee shop. Not to mention, they look impressive AF. Whether you like em’ plain and glazed, topped with nuts and fruits, or covered in chocolate, we got you covered. You can thank me later.

healthy donut recipes Gluten Free Donut Recipes
Raspberry Margarita Donuts (DF) – Abbey’s Kitchen

Chunky Monkey Donuts (DF) – Healthy Helper

Lemon Meringue Donuts – Healthy Helper Sweet Potato Chocolate Glazed Mini Paleo Donuts (DF) – Hungry Hobby Lemon Mini Donuts – A Whisk and Two Wands

Gluten-Free Vanilla Cake Donuts (DF) – Katalyst Health Totally Coconut Donuts – Kumquat Blog Whiskey Bacon Donuts – Kumquat Blog   

Earl Grey Donuts with Blueberry Glaze – Kumquat Blog

Carrot Cake Donuts with Coconut Glaze – The Gourmet RD Vegan Donut Recipes
Vegan and Gluten Free Pecan Pumpkin Pie Donuts – Abbey’s Kitchen Vanilla Matcha Protein Donuts (GF) – Healthy Helper

Lemon Poppyseed Donuts – Healthy Happy Life

Baked Apple Cider Donuts – Veggie Inspired

Peaches and Cream Dairy-Free Donuts – Veggie Inspired

Sticky Orange Olive Oil Baked Donuts – A Virtual Vegan

Raw Chocolate Donuts – Unconventional Baker

Vegan Baked Lemon & Thyme Doughnuts – Veganosity

Baked Coconut Matcha Donuts (GF) – From My Bowl

Healthy Apple and Fig Doughnuts (GF) – Healthy & Psyched

Triple Chocolate Donuts with Sprinkles – Tinned Tomatoes

Ginger Glazed Purple Sweet Potato Doughnuts (GF) – Strength & Sunshine

Baked Banana Bread Almond Donuts (GF) – Rainbow Nourishments

Vegan Halva Glazed Donuts – May I Have That Recipe

Low Calorie Donut Recipes
Apple Donuts (GF, DF)– Holley Grainger

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I share my birth story and discuss how to deal when your birth plan doesn’t happen the way you want it to.

I’m a typical Type A personality. I thrive in making a plan and sticking to it by the letter. So you bet your boots I had an in depth birth plan. There were things I was willing to be flexible on, and there were other things that I just really, REALLY wanted to avoid.

My Birth Plan

I worked with an amazing doula who helped me write up by official birth plan which I then shared with my doctor and delivery team. Here were my wishes:

  1. Avoid as much intervention as possible to allow for freedom of movement. This meant I wanted to avoid an induction, and also holding off on the epidural as long as humanly possible (hopefully, completely, depending on the length of labour). Aside from movement, this wish was mainly to minimize the “cascade” of intervention and risk of serious intervention (ie. C-Section) that comes along with it. I asked that the team do not ASK me if I want an epidural (aka. don’t dangle that carrot in front of me PLEASE lol), but rather, that they would wait for me to ask for it.
  2. Have my husband announce the gender (since it was a surprise)!
  3. Delay cord clamping for 30 seconds.
  4. Bank the cord blood, tissue and placenta.
  5. Skin to skin (assuming baby is OK).
  6. Let mom breastfeed after birth, so please wait until after the first feed to complete newborn procedures.

Nothing too outrageous, I don’t think. I mean, I could have added in that I only wanted green M n M’s in my birthing suite, but I wanted to keep it to the really important things to ensure they actually got read.

My Birth Story

Well, in the weeks leading up to my due date, I was informed that I would need to be induced at 40 weeks since I was an IVF mom (see my IVF story here). This is apparently the protocol for IVF patients because of the association with placental issues and increased risks with overdue babes.  Well, this wasn’t what I wanted to hear. So I pumped my “natural” induction regime into HIGH GEAR and did everything you can to get things moving. Here’s some of the self-induction strategies I learned about that are often recommended:

  • Nipple stimulation (manually, or using a pump)
  • Sex
  • Squats and other challenging exercises
  • Walking/ Hiking/ Stairs
  • Eating dates (6-8/day)
  • Red raspberry leaf tea
  • Evening Primrose Oil suppositories
  • Acupuncture
  • Acupressure
  • Naturopathic or homeopathic tinctures
  • Eating spicy foods
  • Membrane stripping by your midwife or OB

Well guess what, I did ALL of these things. A lot of them every day for weeks with a total of 4 membrane sweeps. But guess what! I didn’t go into labour. So on my due date, my OB told me i was scheduled for a “foley catheter/ balloon” induction two days after. I tried even harder to get the baby moving. Nada. I was thoroughly disappointed but I reminded myself that the foley catheter was the lowest “intervention” method of induction. I just had to hope it would be enough to kick start things so I could avoid anything more.

So I went in for them to insert the foley catheter and immediately the cramping started. Hubs and I went for dinner down the street for SPICY pizza (the last hurrah!) and by about 7:30 PM, I was having MAJOR contractions. I was timing them and they were about every 4 to 5 minutes so I was like HOLY SHIT, this is happening FAST. But after an hour, everything stopped and I passed out. I woke up the next morning to no contractions, no cramps, and no baby. NOOOOOOOOO.

And so the dreaded intervention cascade I was so desperately trying to avoid was about to begin.

I checked into the hospital by 8:30 AM and was finally admitted closer to 11 AM. My cervix was checked and the balloon was removed, and I had only dilated ONE extra centimetre. GAH. There was no stopping things now, I had to press forward and the only option I had was Pitocin/ Ocytocin. The one thing I had really, REALLY wanted to avoid.

I blame it on the countless podcasts I had listened to but I had really built this drug up to be the worst thing imaginable. Research has linked Pitocin inductions to more than 2 x the risk of a c-section. I also knew that the contractions are MUCH harder to tolerate when induced, so my dream of even attempting to labour freely without an IV and epidural would likely not happen. I had prepared myself as best as I could for this outcome (even though I really was hoping for the best), so I took a half an hour to greave the loss of my precious birth plan, realized that waiting was only delaying me meeting my babe, and got ready to start on the drip.

For the first several hours of Pitocin, the pain was really no big deal and I was able to walk around (dragging an annoying IV pole of course). I even snacked a bit (read on about eating during labour here). They ended up breaking my water to help reduce baby’s heart rate, which I was nervous about but ultimately, it didn’t feel like anything more than me peeing myself LOL.

As my contractions came, the nurse kept saying “OMG how are you not dying right now? Most women would be screaming for an epidural.” But honestly, the hour of pain I had the night before was much MUCH worst.

Well, until it wasn’t. Maybe 7 hours in, shit was getting REALLY REAL. I was working with my doula who was performing hip squeezes, and walking me through a mindful breathing routine to get me through each contraction. Then I had an hour where I was getting contractions ON TOP of contractions – at some point I was having three in a row with no relief. I also was having a lot of rectal pressure already. The nurse suggested it sounded like I was getting ready to push so I was thinking, hey, we’re here, maybe I really can do this med-free!

Then they checked me.

I was 4 cm and still not much more effaced. HELLS TO THE NO.

GET ME THAT FUCKING EPIDURAL.

Thankfully, they came relatively quick (though it felt like a damn lifetime). But now came another hurdle that all my friends warned me about- I would have to sit completely still through 4 or 5 bad contractions while they got the drugs in me. That was quite the feat. But once inserted, each contraction started to feel less and less debilitating. I was on my way to heaven. Note to self for round two- do not fear the epidural.

I got a bit of sleep between the cervix checks and the blood pressure cuff going off on me, and yes, every time I woke up, I was STARVING AF. Alas, I wasn’t able to eat anything other than “clear fluids” (see my post on eating during labour here), so I cleaned the ward out of popsicles and ate a shit ton of candy. Unable to brush my teeth, my mouth was feeling REAL gross.

Well, thank goodness I gave in to the big bad E because it was going to be another 12 hours through the night until baby was ready to be pushed out. And that part really made me nervous. The idea of my poor lady flower ripping. The thought of seeing a doctor bust out the scissors for an episiotomy. The fear that maybe baby would get stuck and I would be the rushed into an emergency c-section like I had read about. But at 6:58 AM there was no turning back, baby was ready to come out!

The first few pushes were easy- I actually didn’t feel anything at all other than the exhaustion of pushing. Soon, we had an entire team in the room  – two doctors (one of which was my OB and the OB who also delivered my husband) along with two residents, a few nurses, my hubby and doula, and ALL of them were telling me what a super star pusher I was. Honestly, it was the most complimentary hour of my life and the fact that I had absolutely no pain was a SERIOUS bonus. Okay, so I did puke everything out of my belly once from the crazy effort I was putting in, but a few minutes later, I was right back in the game.

After 1 hour and 15 minutes, baby was on my chest. My husband announced it was a boy and I was in la la land just trying to catch my breath. Honestly, pushing may have been smooth sailing below the belt, but it was the hardest cardio workout I’ve ever done. My head was literally starved of air as I tried to get four hella big pushes in each contraction.

Well, while we were cooing at our new born babe, the doctors were quickly trying to get the placenta out. Remember, we planned to bank that baby. I tried really hard not to look down there as the thought of the tearing and stiching really freaked me out, but I caught a glimpse of my lower regions in the massive reflective light above me.

All I could see was blood.

All over the bed. All over my legs. All over the doctor and resident’s arms and hands. The doctor had his whole arm up me, and the two of them were pounding on my belly (I definitely felt that!) It wasn’t until they started giving me needles in my legs that I found out the good and bad news.

The good news was that I didn’t tear at all so I didn’t get a single stitch!!! (Apparently this is REALLY unusual for a first time mom with a good sized baby). The bad news was that I was hemorrhaging. And then after I lost a ton of blood, I started vomiting violently from the blood clotting drugs they gave me to stop the bleed. Ugh…

I had eaten nothing for over 12 hours, had literally run a marathon in labour and pushing, had bled all over town, had vomited up every ounce of fluid in my body. Oh and then they gave me a course of antibiotics – something that I was hell bent against and had nightmares about during pregnancy because of its impact on baby’s microbiome. None of this was what I had imagined.

I always thought in the moments after birth, I would emerge totally high on endorphins and ready for a bad ass meal, which my hubby and I had talked about for my entire third trimester. “What will you want to eat right after delivery” was literally part of our daily conversation. I was planning on sending him for my favourite burger in the city, and scheming about what dessert I would want.

Well surprise, surprise. That didn’t go as expected either. I couldn’t even keep water down without puking it back up. It took a few hours before I felt confident enough in my tummy that I settled on a Fig and Chevre croissant from Aroma. Honestly, while it wasn’t the meal I planned for, in my starved down state, it tasted like a Michelin star meal.

So no, my birth plan did not pan out. My birth didn’t go at all the way I envisioned it over and over again. Even though maybe a lot of these little things seem really insignificant to you reading them, just the thought of them kept me up at night during the end of my pregnancy. Like I said, I like to feel in control, and all of the “what if” scenarios definitely make you feel out of control.

How to Deal When Your Birth Plan Doesn’t Work Out

But now that I’m on the other side, I can give some of that annoying unsolicited advice to you about your birth plan. These are some truths or mantras that I didn’t want to accept at the time, but I believe if I had, it would have made my last few months of pregnancy a lot more enjoyable.

  1. Allow yourself time to grieve. I honestly feel like my personal departure from my birth plan was relatively benign in the grand scheme of things, but even still, I needed some time to just process it. It’s okay to be pissed/ scared/ disappointed/anxious about how your birth went. You don’t need to come out of an experience so significant completely untouched. I really hate the ongoing rhetoric that as long as we have a healthy baby, we should be grateful and that we should stop dwelling on HOW it happened. I’m pretty sure the only people who think that are a) men, or b) had kids so long ago they forget the struggle. HEY, sometimes it’s fucking hard to let go. Allow yourself however long you need to feel however you need to feel about how your birth went down.
  2. Reframe your experience. Okay, so I’m not downplaying your grief, but keep in mind, you had a baby. Holy shit!! However things went down, the outcome is pretty crazy amazing. The birth might not have been magical. It might not have been peaceful or pain-free or intervention free. But Gd damn, girl, you deserve a massive pat on the back for the beautiful miracle that just occurred. I often find just looking at my sweet baby (when he’s not screaming, of course, really helps me calm down).
  3. Look positively towards the future. Whether they or their baby’s life was in danger, they were rushed into a crash c-section, or maybe their epidural just failed them, I have heard a lot of women describe their birth as truly traumatic. I can imagine it’s hard to wrap your head around doing something like that again, especially right afterwards. But if you redirect your fear for a future birth into hope for a future birth, you may be more able to better move on and look forward to round two (or three or four). Personally, I was terrified of the things that happened to me happening to me (induction, epidural, retained placenta, AH HEMORRHAGE), but looking back now, and looking forward to another birth, I feel so much more calm about round two and can only hope it goes as well as this one did.

Like all births, my birth didn’t go as planned, and had I thought through this scenario before giving birth, I would have lost my shit. But in retrospect, I realize what a great experience it was. It was really the best day of my life and even the things I didn’t want (ie. epidural) ended up being a blessing in the end (no way in hell I could have dealt with that retained placenta without it). And yes, I am already looking forward to round two.

Tell me, did your birth plan work out?

How did you come to terms with your birth not going exactly how you wanted it to?

Leave me a comment below and share with a momma who didn’t have their birth work out as planned.

The post How to Deal When Your Birth Plan Goes to Sh*t | My Birth Story appeared first on Abbey's Kitchen.

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This Vegan Roasted Fig Chia Pudding and Tahini Date Caramel Parfait is a gluten free plant based perfect light dessert packed with Middle-Eastern inspired flavour and a delicious date caramel scented with tahini.

Dessert needs to happen more often in my house, and that means that it needs to be relatively fast, easy and absolutely delicious. I don’t have time to bake a damn cake every day, but I’ll happily put a little effort into a sweet treat most nights of the week. This Vegan Roasted Fig Chia Pudding and Tahini Date Caramel Parfait has quickly become a weekly indulgence because, hey, life’s too short not to eat dessert. This is something you can easily make all of the components ahead of time (or even in one big batch for the week), and just assemble when a craving hits.

How to Make Vegan Roasted Fig Chia Pudding and Tahini Date Caramel Parfait

Let’s start with a wee chat about my unfailing love of figs. Figs are pretty rad. I’ve always said they’re like natures pop rocks with their teeny tiny little seeds crackling between your teeth, only to give way to sweet jammy flavour. If I could eat one fruit for the rest of all time, it would undoubtably be figs.

 Next, a chia pudding I actually like. I can’t get into a basic almond milk + chia seed combo. Ladies, don’t lie to yourself, it tastes a bit bleh. Chia pudding neeeeeeds that creamy factor and that’s what luscious coconut cream gives it.

Finally, a tahini date caramel. HELLO MAMMA. This is the money shot. I adore all things caramel (it’s legit my favourite food group, caramel things). But I also love a sweet and salty combo and the nutty sesame based tahini is a great way to balance the sweet. I make my caramel with fresh juicy dates so there’s no need to add any extra sugar. I suggest you make a double or triple batch, it will keep in the fridge for up to a month.

This Vegan Roasted Fig Chia Pudding and Tahini Date Caramel Parfait actually makes me want to explode into a paragraph of excited emojis it’s so good.

So now I need to know, what would you make if you were preparing the ultimate dessert for yourself?

Have you tried this Vegan Roasted Fig Chia Pudding and Tahini Date Caramel Parfait?

Leave me a comment below and don’t forget to leave this recipe a review if you try it! 

Vegan Roasted Fig Chia Pudding and Tahini Date Caramel Parfait

This Vegan Roasted Fig Chia Pudding and Tahini Date Caramel Parfait is a gluten free plant based perfect light dessert packed with Middle-Eastern inspired flavour and a delicious date caramel scented with tahini.

Figs:
  • 8 fresh figs (halved)
  • 2 tablespoons maple syrup
  • ¼ tsp za’atar
Chia Pudding:
  • 1 cup unsweetened vanilla almond milk
  • 1 tablespoons maple syrup (or to taste)
  • 2 teaspoons vanilla extract
  • ¼ cup black or white chia seeds
  • 1 cup coconut cream (lightly whipped)
Tahini Caramel
  • 8 juicy sticky dates (pitted)
  • 2 tsp . tahini
  • 2 tsp . fresh lemon juice
  • 2/3- 3/4 cup unsweetened vanilla almond milk
  • Pinch of fleur de sel
Assembly:
  • ¼ cup pistachios (shelled and crushed)
  • 2 tablespoons Hemp hearts
  1. In a bowl, mix together the almond milk, maple, vanilla and chia seeds until smooth. Fold in the coconut cream. Cover, and transfer to the fridge for 3 hours or overnight.
  2. Meanwhile, preheat oven to 400 F and line a baking sheet with parchment paper or a nonstick silpat.
  3. Place the figs, cut side up onto the sheet and drizzle with maple syrup. Sprinkle with the za’atar and roast in the oven for 15 minutes until caramelized and soft.
  4. In a food processor, puree the dates until they reach a gummy ground consistency. Add in the tahini, lemon and 2/3 cup of almond milk. Puree until very smooth and as thick as toffee sauce- you may need an extra few tablespoons of almond milk to thin it out depending on the size of your dates. Add a pinch of fleur de sel, to taste and set aside.
  5. To assemble, divide the chia pudding between four bowls or glasses, top with the roasted figs and sprinkle generously with pistachios and hemp hearts.

The post Vegan Roasted Fig Chia Pudding and Tahini Date Caramel Parfait | Gluten Free Plant Based appeared first on Abbey's Kitchen.

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A collection of yummy vegan recipes ideal to feed your hungry army of kids, family, and friends on Memorial Day!

Alas, winter has gone and the summer weather is coming in hot (literally)! Memorial Day is coming up for our American friends and it marks the unofficial start of summer. What better way to commemorate the ones that have served the country (thank you!) and celebrate the sunny days than to throw a party with good food, refreshing drinks, and good company on Memorial Day. So, let’s bust out those grills, bumpin’ tunes, and all things summer to get things started! Whether or not you’re vegan, these delicious recipes are sure to impress and please everyone in the crowd (you might even be able to fool the meat-eaters!).

Appetizers Cheese & Onion Roasted Chickpeas (GF)A Virtual Vegan Nuts and Bolts Party MixVegan in the Freezer

Vegan Chicken Wings with Buffalo SauceNutriciously

Vegan Street Fair CornVNutrition

Spicy Buffalo White Bean Hummus (GF)The Vegan 8

Creamy Vegan Onion Garlic Dip (GF)A Virtual Vegan

Salads Vegan Buffalo Cauliflower Pasta Salad Abbey’s Kitchen

Vegan Pesto Gluten Free Pasta Salad Abbey’s Kitchen

Classic American Macaroni Salad (GF)Strength and Sunshine

Greek Pasta Salad (GF)Dianne’s Vegan Kitchen

Vegan Ranch Pasta Salad (GF) – VNutrition

Grilled Watermelon and Avocado Salad with Lime and Feta Abbey’s Kitchen

Herbed White Bean Picnic Salad (GF)SoupAddict

Vegan Broccoli Slaw (GF)Glue & Glitter

Grilled Tempeh Salad with Peaches and PistachiosDianne’s Vegan Kitchen

Nectarine Quinoa Buckwheat Tabbouleh (GF)Rhian’s Recipes

Southwestern Pasta SaladVegan Heaven

Potato Salad with White Bean Mustard Mayo (GF)Veggie Inspired

Tahini Celeriac Potato Salad (GF) Strength & Sunshine

Mains Kidney Bean and Quinoa Veggie BurgersDebbie Woodruff

Black Bean Black Bean Beet Burger (GF)Plant Based Cooking

Spicy Chipotle Portobello Burrito Bowl (GF)The Veg Life

Easy Homemade Bean BurritosNutriciously

All-Natural Carrot DogsHealthy Slow Cooking

Grilled Summer Vegetables with Easy Romesco Sauce (GF)Dianne’s Vegan Kitchen

Pulled BBQ CarrotsVeganosity

Pesto Zucchini Spaghetti (GF)Vegetarian Gastronomy

Mexican Street Corn Potato Casserole (GF)Contentedness Cooking

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You know I love to talk about gas and bloating, so today we’re going through 5 main reasons for your tummy troubles.

You’ve heard it time and time again: everybody farts. Part of the body’s makeup includes production of gases in the digestive tract. But how do you know when your gas is just gas, or when it’s something more? According to the Canadian Digestive Health Foundation, 5 million Canadians suffer from some form of Irritable Bowel Syndrome, or IBS, which basically means they have some form of digestive discomfort that can’t otherwise be explained. Other than IBS, there are some other things that can cause you gas and  bloating, including certain intolerances and allergies. Let’s look at some of the most common causes of mild to medium GI distress (anything higher than medium and you should be seeking medical attention STAT).

Gas and Bloating Producing Foods

“Beans, beans the musical fruit. The more you eat…” There’s a reason that song sticks, because it’s true. Beans contain raffinose, which is a sugar that’s not digested in the small intestine (hooray for human DNA), which then moves to the large intestine to be fermented. In other words, cause gas and bloating. Raffinose is also present in foods like cabbage, brussels sprouts and broccoli. Eating these foods raw will provide the most lethal dose of gas, so for your sake (and the sake of those people around you), cook these veggies first to help breakdown some of the gas-causing culprits. For beans, it’s best to soak them in water for an hour (up to overnight) to reduce these gas-causing sugars, just make sure you discard the soaking water and start fresh when you cook them.

FODMAPs

FODMAPS – what? FODMAPs, or Fermentable Oligosaccharides, Disaccharides, Monosaccharides AND Polyols, (woah, that’s a mouthful), are a set of carbohydrates that some people may not digest well.  I love talking about FODMAPs so much I did a whole Youtube video on them.

The truth about FODMAPs : Toilet Talk - YouTube

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Research has found some evidence that people who are experiencing symptoms of IBS like gas and bloating found relief in a low FODMAP diet (note: not all types of IBS have been successfully managed by this diet). Without getting into the minute details of FODMAPs, here are some examples of these carbohydrates (warning: there are a lot of foods on this diet’s naughty list):

Veggies: asparagus, avocadoes, mushrooms, garlic and onion.

Fruits: apples, cherries, peaches, pears, prunes and mangoes.

Dairy: virtually all cow’s milk products contain disaccharides.

Grains: Barley, wheat, semolina, spelt and rye.

Meats and Alternatives: Sausages, beans, split peas.

Other foods: corn syrup, honey, rum, beer, juice, tea, artificial sweeteners, certain nuts and some beans.

While it may sound like a lot of foods are off limits on this diet (and this is just a cross-section of high FODMAP foods –here’s a more comprehensive list), there is light at the end of the tunnel. With proper supervision from a registered dietitian, it may be possible to determine the trigger of a patient’s IBS symptoms using a low FODMAP diet. Similar to an elimination diet, a dietitian will monitor the low FODMAP diet and re-introduction of foods to find the likely offender.

The good news is a low FODMAP has been shown to successfully reduce certain symptoms (cramping, gas and bloating). The not so good news is that it’s not a foolproof method for relief. You may take on this diet, painfully cut out a variety of otherwise nutritious (and delicious) foods and still come up empty (such is the mystery of GI distress).

Lactose Intolerance

I’m sorry for all you ice cream lovers out there, but it’s true: lactose intolerance is the most common food intolerance, affecting more than 7 million Canadians. Lactose intolerance is different from an allergy (this is important to know!). An allergy is caused by your immune reaction to a certain allergen: an allergy means symptoms worsen as you continue to expose yourself to the allergen in question, sometimes leading to dangerous outcomes. An intolerance, on the other hand, is caused by the digestive system’s inability to digest a food or food component.

Many people lack an enzyme in their gut called lactase, which is used to break down the lactose in many dairy products. Without this enzyme, lactose enters the large intestine and causes typical GI distress symptoms (diarrhea, gas and bloating).

Unlike some of the other distress causing products, lactose intolerance can be diagnosed through a relatively simple elimination diet with the help of a Registered Dietitian. Also, in some cases it can be managed using enzyme pills (lactase) to help the body breakdown the lactose.

Gluten

Gluten allergy, otherwise known as celiac disease, is a tumultuous subject that I have written about extensively. This disease is painful and can be dangerous if not properly treated. Celiac disease manifests differently in everyone, but there are some characteristics of the disease that are common throughout. Along with general GI distress mentioned above, people with a gluten allergy may also experience extreme fatigue and lethargy, anemia, migraines, depression (and other mental health symptoms), unexplained weight loss or gain and many other seemingly non-related symptoms.

Celiac disease is not something to be taken lightly. Speak with your doctor and/or a registered dietitian if you think you may be experiencing some of the symptoms described here. If you want to know for sure if you have celiac, it is imperative that you seek help before you cut out gluten on your own. The celiac diagnostic test requires that you are regularly consuming gluten for at least 12 weeks before the test is taken. If you go in for blood work having been totally gluten-free, it’s very possible the test will read a false negative. The sooner you can get a definitive answer, the better.

If it’s not celiac disease, can gluten still be an issue? Recently, some new research has suggested that people who test negative for celiac disease might suffer from “non-celiac gluten sensitivity.” This condition is being described as causing similar symptoms as IBS and celiac disease (both physical and psychosocial symptoms) even when the celiac diagnostic test comes back negative.

The evidence relating to the existence of non-celiac gluten sensitivity is very controversial. In some cases, we’ve seen significant benefits of gluten free diets and in other cases we have seen absolutely no improvements to symptoms. The other issue is that there is currently no way to conclusively diagnose this intolerance. If you feel you may be having some GI distress when eating gluten, I highly suggest you speak to a Registered Dietitian before you make any significant changes to your diet. A lot of people just cut gluten out to relieve their symptoms unknowingly sabotaging their ability to take the test that could deliver some closure to their symptoms.   If you are the type of person who would like to know definitively what’s going on down there, and want to be tested for celiac, you need to have been eating gluten regularly (and quite a bit of it) for about 12 weeks before the test for the results to be reliable. If you don’t, it’s very common for the test to deliver a false negative where you’ll never know the truth about your GI distress.

Other causes of GI distress

It seems like the list of gas-causing foods never ends and it doesn’t have to mean something is necessarily going wrong in your body. Some foods just put more air (aka. gas) in our bodies than others.

For example, remember that kid in grade school who could burp the alphabet after a can of coke? Well, carbonated beverages can increase the amount of air that gets into the digestive tract so stick to the water fountain if gas is a concern.

Candies and gum work similarly to carbonated beverages by increasing the amount of air you swallow. They also tend to use some gas-causing sweeteners mentioned in the FOPMAP section.

Want to hear the good news? There are steps you can take to determine the likely cause of your increased flatulence. If you aren’t able to easily identify the culprit yourself, speak to a dietitian about going on a monitored elimination diet. Book an appointment with your doctor to get the proper testing and rule out any potentially more serious conditions (such as crohns, colitis or celiac disease).

Have you noticed certain foods give you gas and bloating? What has helped you find relief of your tummy troubles? Leave me a comment below with some of your tips and tricks!

The post Gas and Bloating 101 – 5 Reasons for Your Tummy Troubles appeared first on Abbey's Kitchen.

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This Vegan Buffalo Cauliflower Pasta Salad is the perfect Gluten Free Summer Potluck Recipe for entertaining friends and family with dietary restrictions!

OK guys, you caught me. I’m totally obsessed with buffalo ANYTHING. Recently, I’ve made buffalo chicken fingers, buffalo cauliflower tacos, and buffalo cauliflower steaks! But with summer finally approaching, and the first big outdoor event of the year around the corner (hello Memorial Day), I thought a traditional picnic or potluck recipe was in order. I’m a huge fan of pasta salad (in fact, one of my all time most popular recipes is THIS vegan gluten free pesto bad boy!), so I knew another was in order for this Summer ahead. This gluten free vegan buffalo cauliflower pasta salad is insanely delicious, packed with spicy-sweet flavour and lots of yummy veggies.

How to Make Vegan Buffalo Cauliflower Pasta Salad

This is a crazy simple recipe but will IMMEDIATELY become your go-to pasta salad without a doubt regardless of whether or not you’re vegan or gluten free. To make this gluten free vegan buffalo cauliflower pasta salad, you’ll want to start by roasting a head of cauliflower at a super high heat until caramelized and golden. Then I simply add it to a bowl full of gluten free fusilli, penne or macaroni, along with some chopped up carrots and celery.

But the real key to this summer potluck friendly pasta salad is the sauce. It’s a simple combination of hot sauce (always Frank’s of course!), agave (or honey, if you’re not vegan), lemon juice, olive oil and salt. Seriously, it could not be simpler.

I top mine off with a cooling drizzle of vegan ranch dip, but you can totally omit this in a pinch. I’m partial to my vegan buffalo cauliflower pasta salad just as it is, but if you’re not vegan, you can totally add chicken to this, and if you’re not gluten free, by all means, use whatever pasta you like! It’s all about that spicy sweet sauce that literally EVERYONE recognizes and loves.

Now lovelies, let me know- what are some of your go-to pasta salad recipes?

Have you tried making this gluten free vegan buffalo cauliflower pasta salad?

Leave me a comment below with your thoughts!

 

Vegan Buffalo Cauliflower Pasta Salad

This Vegan Buffalo Cauliflower Pasta Salad is the perfect Gluten Free Summer Potluck Recipe for entertaining friends and family with dietary restrictions!

Salad:
  • 2 tbsp olive oil
  • 1 head cauliflower (cut into florets)
  • 1 lb gluten free or whole grain fusilli or penne
  • 2-4 carrots (depending on size, peeled and diced)
  • 4 stalks celery (diced)
  • 3 tbsp chives (minced)
Sauce:
  • 1/2 cup hot sauce (I use Frank's)
  • 1/2 cup extra virgin olive oil
  • 6 tbsp agave or honey
  • 2 tbsp lemon juice
  • Salt (to taste)
Ranch Sauce:
  • 1/2 pack ranch dip seasoning mix
  • 1 cup vegan plain yogurt
  1. Preheat oven to 450 F.
  2. Spread the cauliflower florets onto a baking sheet with olive oil and roast for 20 minutes, turning and tossing once.
  3. Meanwhile, cook the pasta according to the box’s directions. Transfer to a large bowl.
  4. Add the carrots, celery, and cauliflower to the pasta.
  5. In a bowl, mix together the hot sauce, oil, agave, lemon and salt to taste. Toss generously with the pasta salad.
  6. In another small bowl, mix together the seasoning mix and yogurt. Transfer to a piping bag.
  7. To serve, drizzle the ranch sauce over the pasta salad and top with the minced chives.

The post Vegan Buffalo Cauliflower Pasta Salad | Gluten Free Summer Potluck Recipe appeared first on Abbey's Kitchen.

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This collection of the best vegan mother’s day brunch recipes has been carefully selected to help you put together a special and delicious brunch for mom!

Mother’s Day is fast approaching and we all want to do something special for the most important woman in our lives. What better way to celebrate all the hard work moms have done for us than to treat her to a delicious homemade brunch! I’ve rounded up 35 vegan mother’s day brunch recipes that are sure to please the high-standard palates of mothers. Whether she’s a sweet tooth or a savoury brunch fan; vegan or non-vegan, these gorgeous dishes will surely leave her impressed and with a happy belly. Some of these are simple, while others require a little more time. But hey, they don’t call it a labour of love for nothing!

THE best vegan mother’s day brunch recipes For the Sweet Tooths Gluten Free Vegan Elderflower Pancakes – Abbey’s Kitchen 

Blueberry Muffins – Rhian’s Recipes 

 Coconut Melon Avocado Smoothie Bowl – The Grateful Grazer

Ultimate Fluffy Banana Pancakes – Delightful Adventures 

Banana Black Sesame Scones with Sweet Tahini Glaze – Veggie Inspired

Vegan English Pancakes – A Virtual Vegan

Vegan Orange Poppyseed Waffles – Abbey’s Kitchen

Chocolate Strawberry Scones – Vegan Blueberry

Matcha White Chocolate Waffles – Food, Pleasure & Health

Peanut Butter Chocolate Chip Cookie Pancakes – The Vegan 8

Berry Buckwheat Crepes with Chocolate Avocado Mousse – Abbey’s Kitchen 

Blueberry Bread Pudding Breakfast Cake – Blissful Basil

Vanilla French Toast with Strawberry Sauce – Fried Dandelions

Chocolate Blintzes Stuffed with Vanilla Nut Cream – Healthy Slow Cooking

Ricotta Blueberry Pancakes – Contentedness Cooking

Gluten Free and Vegan PB & J Banana Mini Blender Muffins – Abbey’s Kitchen 

Chai-Spiced Teff Waffles – Healthy Slow Cooking

Vanilla Spice French Toast – My Darling Vegan

Banana Chocolate Chip French Toast Casserole – Emilie Eats

Almond Crusted Vegan French Toast with Sour Cherries – Abbey’s Kitchen

Vegan Scones & Clotted Cream – The Vegan Larder

Berry Quinoa Parfait – Karissa’s Vegan Kitchen

Hibiscus Mimosas – Thyme & Love

For the Savoury Brunch Fans Avocado Bruschetta – Veggie Society

Broccoli Quiche Cups – Dianne’s Vegan Kitchen

Tofu Frittata – Dianne’s Vegan Kitchen

Tofu Scramble – VegAnnie

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DISCLAIMER: This post was developed in sponsored partnership with KIND, however, as always, all opinions are genuine.

I chat about how much sugar is too much based on the new guidelines and share a low sugar meal plan with 100 grams of daily sugar.

Friends, let’s talk about sugar. As a dietitian with a serious sweet tooth, I understand the daily struggle of keeping life satisfyingly sweet while not overdoing it on the heavily processed treats. And apparently I’m not the only one keeping an eye on these things.

In a survey of 992 Canadians by KIND® Snacks and Leger, 77% of women said that the amount of sugar was an important factor for them in choosing snacks for themselves, and even more women were concerned about the sugar in their kids’ snacks. One quarter of women said they didn’t know what constitutes an appropriate amount of sugar for themselves, while 1 in 5 didn’t know how much sugar was right for their kids. And almost all of the women who thought they knew the maximum suggested sugar recommendations got the number wrong. So the problem is not that Canadians don’t care, it’s simply that we may not be quite sure where sugar is coming from in our diet. And that’s not necessarily our fault.

How Much is Too Much Sugar?

The proposed new Canadian nutrition label will feature a % Daily Value for total sugars, based on Health Canada’s new recommended total of 100 grams. If you remember from my in-depth post on sugars here, this total sugar number includes:

  • Dairy and Alternatives

Cow’s milk, soy milk, rice milk, yogurt, etc.

  • Fruits and some vegetables

Apples, bananas, berries, pears, carrots, etc.

  • “Free (or Added) Sugars”

Honey, molasses, brown rice syrup, agave, maple, white sugar, brown sugar, etc.

Sadly, free (aka. added) sugars are not listed on nutrition labels, and therefore, are a little harder to keep track of. But thankfully, there are a few things we can realistically do to manage our sugar intake.

Step 1) Look at the Ingredient List

A recent analysis of 40,000 packaged foods by Public Health Ontario and Waterloo University found that 66% of packaged foods contain added sugars. Snacks and sweets actually outranked beverages as the category most likely to have added sugars, with 86% of products containing at least one added sugar.

You can spot a source of added sugar by looking for words that end in “–ose”, along with anything like honey, brown sugar, maple, agave or other “syrup” words. The new proposed Canadian nutrition label will make this easier for Canadians by grouping all of the sugar-foods together in brackets so it would read like: Sugar (sucrose, glucose, honey, agave).  Since ingredients in the ingredient list are ordered by weight (aka the greatest amounts will show up at the start of the list), we know that if those sugary suspects show up near the top of the ingredient list, you can assume that there is a fair amount of those free (added) sugars.

Step 2) Look at Total Sugars

The reality is that not all sugars are created equal so I do have a bit of beef with the fact that we will be able to more easily track total sugars than we are added or free sugars. I have no qualms about getting in natural sugars from dairy and fruit, but research suggests that sugars from snack foods and sweetened drinks make up the lion’s share of the sugars in our diet. And that’s where we can make some tweaks.

Using the recommendation of 100 grams of total sugars each day, I suggest keeping an eye on the ingredient lists for those sneaky sources of added sugars, and trying to get the bulk of your 100 grams from natural sources like dairy and fruit.

When you start to really look at these labels and ingredient lists together, you’ll probably be surprised how much added sugar creeps up in all sorts of foods marketed as really healthy. Some power bars or granola bars end up looking as sweet as typical chocolate bars, and commercial smoothies or shakes can pack half your daily sugar needs.

Low Sugar Meal Plan

So to help you see what 100 grams of sugar a day looks like in real life, I crafted up a typical day in my life to show you how I “spend” my 100 grams of sugars every day. Feel free to use this low sugar meal plan as a guide or even just as a bit of an eye opener for what it could look like.

DAY 1

Breakfast

A bowl of yoghurt (1/2 cup) with granola (1/4 cup), banana (1/2 banana) and strawberries (1/4 cup)

Nutrition Breakdown:

Kcal: 368

CHO: 75g

PRO: 15g

Sugar: 41g

AM Snack

Peanut Butter Chocolate Smoothie with Banana  

Nutrition Breakdown:

Kcal: 373

CHO: 58g

Fat: 9 g

PRO: 23g

Sugar: 27g

Lunch

Avocado Chickpea Salad Sandwich

Nutrition Breakdown:

Kcal: 456

CHO: 69g

Fat: 20g

PRO: 15g

Sugar: 14g

Snack

Almond Sea Salt & Dark Chocolate KIND Bar

Nutrition Breakdown:

Kcal: 200

CHO: 16g

Fat: 15g

PRO: 6g

Sugar: 5g

Dinner

Paleo Peanut Satay Stuffed Sweet Potatoes with Chicken

Nutrition Breakdown:

Kcal: 430

CHO: 33g

Fat: 24g

PRO: 23g

Sugar: 10g

Total Kcal: 1,827

TOTAL SUGAR: 97g

DAY 2

Breakfast

Green Smoothie Bowl with Antioxidant Packed Matcha & Berries

Nutrition Breakdown:

Kcal: 401

CHO: 60g

Fat: 9g

PRO: 19g

Sugar: 37g

AM Snack

Almond Caramel & Sea Salt KIND Bar

Nutrition Breakdown:

Kcal: 210

CHO: 14g

Fat: 15g

PRO: 6g

Sugar: 5g

Lunch

Pear & Brie Grilled Cheese

Nutrition Breakdown:

Kcal: 384

CHO: 53g

Fat: 18g

PRO: 12g

Sugar: 10g

PM Snack

Whole Grain Toast with Peanut Butter, Apples and drizzled with Honey

Nutrition Breakdown:

Kcal: 300

CHO: 60g

Fat: 10g

PRO: 11g

Sugar: 32g

Dinner

Zucchini Noodle Pasta Carbonara

Nutrition Breakdown:

Kcal: 495

CHO: 48g

Fat: 27g

PRO: 31g

Sugar: 12g

Total Kcal: 1,790

TOTAL SUGAR: 96g

DAY 3

Breakfast

Boiled egg, Whole Grain Toast with Almond Butter, Fruit Salad (1 cup)

Nutrition Breakdown:

Kcal: 350

CHO: 36g

Fat: 15g

PRO: 10g

Sugar: 27g

AM Snack

Pistachio & Tahini Protein Smoothie

Nutrition Breakdown:

Kcal: 298

CHO: 45g

Fat: 2g

PRO: 11g

Sugar: 30g

Lunch

High Protein Avocado Toast with White Beans & Roasted Tomatoes

Nutrition Breakdown:

Kcal: 322

CHO: 33g

Fat: 20g

PRO: 5g

Sugar: 8g

PM Snack

Maple Pumpkin Seeds with Sea Salt KIND Bar

Nutrition Breakdown:

Kcal: 150

CHO: 22g

Fat: 6g

PRO: 3g

Sugar: 5g

Dinner

Paleo Cauliflower Rice Chicken Burrito Bowl with Dairy Free Cilantro Lime Crema

Nutrition Breakdown:

Kcal: 449

CHO: 40g

Fat: 24g

PRO: 38g

Sugar: 20g

PM Snack

Apple Pie Vegan Protein Granola Cups (2)

Nutrition Breakdown:

Kcal: 180kcal

CHO: 15g

Fat: 10g

PRO: 6g

Sugar: 10g

Total Kcal: 1,749

TOTAL SUGAR: 100g

Bottom Line on Sugar

I hope this post gave you a better understanding of the difference between added and natural sugars and what 100 grams of sugar/day looks like. As you can see from my sample meal plan, limiting your sugar intake to 100g/day can be easy and totally doable. A good rule of thumb is to try and stick to foods that naturally contains sugar and limit those added sugars to small portions of your favourite treats.

Get Started on Your Own Low Sugar Meal Plan

I know it may seem overwhelming trying to keep track of where your sugar is coming from so planning convenient low sugar meals and snacks can be key. I love KIND bars for this reason because they’ve got a wide range of flavours (so I never get bored), and a lot of them clock in at just 5 grams of sugars. Compare that with the leading energy and nutrition bar on the market that has 23 grams. They also pack some protein, fibre and healthy fats from the nuts and are made with real simple ingredients.

I’m giving away a KIND prize pack worth $100. To enter, you must be a Canadian resident and complete the following (the more you do, the more:

  • Subscribe to my blog in the box above or below.
  • Subscribe to my YouTube channel.
  • Follow Abbey’s Kitchen on Facebook.
  • Follow Abbey’s Kitchen on Pinterest.
  • Follow Abbey’s Kitchen on Instagram.
  • Share this blog post on Facebook using the hashtag #snackKIND.
  • Leave us a comment below with your favourite KIND Bar flavour!
WHAT ARE YOUR THOUGHTS ON THE PROPOSED CHANGE TO 100 GRAMS OF SUGAR A DAY. DO YOU AGREE? WHAT ARE SOME OF THE WAYS YOU TRY TO LIMIT ADDED SUGAR ON A DAILY BASIS? LEAVE ME A COMMENT BELOW.

 

 DISCLAIMER: This post was developed in sponsored partnership with KIND however, as always, all opinions are genuine.

The post How Much Sugar is TOO MUCH? | Low Sugar MEAL PLAN appeared first on Abbey's Kitchen.

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These Gluten Free Vegan Elderflower Pancakes are perfect for any Mother’s Day Brunch or any other weekend treat.

GUYS. IT’S MY FIRST MOTHER’S DAY. Also, Evi is going to be a whole MONTH old that day so it will be EXTRA special for me. Honestly, being a mom (ah, I still can’t really wrap my head around that new title) has been one of the most amazing experiences of my life. And I have only just started my adventure! While ordinarily, my hubby visits his mom on Mother’s Day and I visit mine, this year, we’re all hanging out together at my place. And that means, I’m going to need to get my sh*t together somehow to make a proper mother’s day brunch! 

So you probably can see that I’ve gone a little overboard on the Mother’s Day brunch and dessert recipes this year (like these salted tahini truffles and orange poppyseed waffles). These gluten free vegan elderflower pancakes are ALMOST too pretty to eat, but since we will be celebrating three generations of mommas in my home this year (as well as Evi’s one month milestone!), I figured we had to go all out!

How to Make Gluten Free Vegan Elderflower Pancakes for Mother’s Day Brunch 

These elderflower pancakes are as easy to make as they are to eat. The idea came to me as I was enjoying my favourite non-alcoholic pregnancy and breastfeeding-friendly bevvy, Elderflower Presse. It’s basically a light fizzy pop that I became totally obsessed with early on in my pregnancy because it tastes like a breath of sweet spring air. Since these gluten free vegan elderflower pancakes have no eggs, adding some of the carbonated floral drink adds a little extra rise to these babies. It also adds a beautiful flavour that is complimented by my elderflower spiked syrup.

I also add in a few of my favourite berries for natural sweetness and a pop of colour, but feel free to add whatever fruit you or your honoured momma likes.

Since it is such an important day for such important people (MOMS!), I even busted out the pretty edible flowers. Honestly, nothing says “Spring time fancy pants” like edible flowers!

Now lovelies, I want to know what do you plan to make for Mother’s Day brunch? Have you tried making these gluten free vegan elderflower pancakes? Have you ever tried Elderflower Presse? Leave me a comment below with your thoughts!

Gluten Free Vegan Elderflower Pancakes

These Gluten Free Vegan Elderflower Pancakes are perfect for any Mother’s Day Brunch or any other weekend treat.

Pancakes
  • 1 ½ cups all purpose gluten free flour
  • 1 ½ tbsp. gluten free baking powder
  • ½ tsp cinnamon
  • 1/8 tsp ginger
  • 1/8 tsp nutmeg
  • 1/8 tsp salt
  • 1 ½ cup unsweetened vanilla almond milk
  • 1 tbsp maple syrup
  • 3 tbsp melted vegan butter
  • 1 tsp vanilla extract
  • 1/4 cup Elderflower Press
  • 1/2 cup fresh berries
  • Additional vegan butter (for cooking)
Syrup:
  • 2/3 cup maple syrup
  • 1/3 cup elderflower presse
  • Toppings:
  • Berries
  • Edible flowers
  1. Mix together the flour, baking powder, salt, and spices.
  2. Add in the almond milk, maple, melted vegan butter and the elderflower presse. Allow the mixture to sit for 5 min.
  3. Add a tablespoon of the vegan butter to a nonstick skillet over medium heat. Add in 1/4 cup circles of batter and top with a few fresh berries. Cook until bubbling around the edges, then flip and cook on the other side. Continue with the remaining pancake batter and keep the cooked pancakes warm in the oven at 200 F until ready to serve.
  4. Meanwhile, combine the maple syrup and elderflower presse in a small saucepot to make the syrup. Simmer over low heat for 5 minutes until bubbling and thick.
  5. To serve, top the pancakes with fresh berries, syrup and edible flowers. Enjoy!

The post Gluten Free Vegan Elderflower Pancakes for Mother’s Day Brunch appeared first on Abbey's Kitchen.

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