Hi, I'm Lindsay Cotter - Nutrition Specialist for Gluten Free eating. I'm here to FUEL you with EASY and DELICIOUS gluten free recipes and share proper nutrition tips/tricks. Maker of healthy bites and Gluten Free Recipes.
Quick Vegan Edamame Pesto dip! A vegan pesto dip recipe that creamy, healthy, and flavorful. Nut free, rich in plant protein, and made with less than 6 ingredients. Use this edamame pesto dip on a sandwiches, in pasta, or make into wholesome appetizer dip.
And then I posted yet ANOTHER pesto recipe. Okay this recipe is more of a pesto dip (that exists, right?) and was originally created way back when I made these California wraps. And guess what? It’s going to be used again in an upcoming plant power lunch recipe. We might as well give it it’s own post, right?
So let’s talk about this so called pesto a bit. Because, let’s face it. It’s not a real pesto, but pretty close to it! This pesto dip is nut free, protein packed, vegan, and literally made with less than 5 ingredients. It’s super light in texture yet filling and packed with plant based protein.
It’s protein packed because ONE –> That little edamame bean can pack so much.
For those of you following a paleo diet, you might be wondering if this is healthy. That’s a good question to ponder!
Is Edamame healthy?
Yes! But I would also have to say it depends on if you tolerate soy or if phytoestrogens effect your hormones. If you are, you would definitely know this!
But for those of you who are looking for a healthy nut free snack or dip ever so often, then edamame is TOTALLY LEGIT. Does that make sense? I don’t want to label a real plant food as unhealthy just because someone said it’s not paleo. I think all real food can be part of a diet, we just need to figure out what’s best for our nutritional needs at the moment. Make sense? COOL!
That being said, I love handful of edamame for snacking from time to time. Not to mention other organic cultured soy foods such tempeh and even sprouted tofu from time to time. It’s filling, rich in iron, calcium, folate, and delicious!
Phew, now that I’ve gotten off my little Soy Step Stool, let’s talk about how to make this edamame pesto dip recipe. Capeesh?
You ready for this?
Step one. Thaw out edamame beans (shelled).
Step two. Place in a blender with sunflower seeds, oil, garlic, and herbs. I like using a little basil or chive.
Step 3 blend together.
Step 4 Garnish with red pepper flakes, extra edamame pods, olive oil, peppercorns, herbs whatever you’d like! Heck, you could even mix it with a little hummus or yogurt to make it more creamy. Which I did below.
Step 5 EAT! Enjoy it as a dip or slather it on all the things. Oops, I mean food things like pasta, sandwiches, wraps, crackers, veggies, etc.
Um ya. My job is done! Haha! Stay tuned next week for the ultimate farmer’s market sammie using this edamame pesto dip!
A vegan pesto dip recipe that creamy, healthy, and flavorful. Nut free, rich in plant protein, and made with less than 6 ingredients. Delicious on sandwiches, in pasta, or make into wholesome appetizer dip.
FOR the EDAMAME PESTO::
1 1/2 cup shelled edamame soybeans (cooked and cooled)
1 -2 garlic cloves
1/4 cup raw sunflower seeds
3-4 tbsp olive oil
1/2 tbsp lemon juice
2 tbsp chopped fresh herb of choice (chive, basil, or cilantro work best) – optional
1/4 tsp of sea salt and pepper each. For extra spice mix in 1/4 tsp red pepper flakes as well.
Pinch of red pepper flakes
Olive oil to drizze
Optional – To make extra creamy, blend in 1/4 c hummus, avocado, or plain yogurt (dairy free)
Place fresh or frozen edamame (soy beans without shell) into a large microwave-safe bowl with 1/4 cup water or broth. Microwave for 2-3 minutes until edamame is soft (steamed) and warm. You can also do this on the stove. all the way through.
Combine your edamame, sunflower seeds, garlic, in a food processor. Blend until combined.
Next add in your olive oil, lemon, optional herbs, and salt/pepper. Blend again until thick pesto is formed. If you wish to make a thinner creamier dip, see notes.
Scoop edamame pesto into a bowl and set aside or cover and store in fridge for later. Serve it as an appetizer dip, in sandwiches, wraps, or pasta, etc. Makes around 1 cup
For Extra Creamy version blend in 1/4 c hummus, avocado, or yogurt (non dairy).
Aren’t you digging this turquoise rustic pottery? Well good! Because it’s up for grabs in an EPIC 5 day INSTAGRAM GIVEAWAY along with my cookbook! All thanks to Texas Farmhouse Pottery. Which you must check out! Love love love her story.
Chinese BBQ pork cooked in an Instant Pot or on your stove top, then served in lettuce wraps with purple cabbage, crushed nuts and fresh cilantro. This easy and healthy BBQ pork recipe is perfect for lunch or a light summer dinner. These delicious Instant Pot Sticky Chinese BBQ Pork Lettuce Wraps are great for meal prep, too! Gluten free, grain free, dairy free, and paleo recipe options.
Before we begin. I must confess, I had a slight mishap in my schedule. You will understand everything when I update you on life… le sigh. That being said, this recipe was not supposed to be published in July because it’s not “technically” nut free. BUT, we’re going with it! And I am giving NUT FREE OPTIONS before the recipe. NOTED! Mmm k?
Chinese BBQ Pork – the HEALTHY way…
and INSTA…. QUICK WAY. As in instapot pressure cooker option. Oh yes, I just went there!
You see, Chinese BBQ pork ribs from an Asian restaurant are insanely delicious, don’t deny it, they are! But at the same time, that BBQ RIB goodness is typically made with a sticky sauce packed with sugar, MSG, and other unhealthy, un-Cotter-like ingredients. Also, pork spare ribs are loaded with the not so good fat and very little lean meat. So naturally, I was determined to make a Sticky Chinese BBQ Pork Ribs recipe in a Cotter-approved, healthier way!
This is another Instant Pot (pressure cooker) recipe with a stove top option. It’s also a quick and lighter way to make ribs, too! Praise the FOODIE Gods! The sticky sauce makes the pork loin ribs more moist and flavorful, without the need for extra fat.
Are Spare Ribs or Baby Back Ribs Better?
I know you’ve been pondering that question for days! Haha. Kidding. Now, let’s really stick with the program here. 😉
Baby back ribs (also called back ribs or loin ribs) are cut from the top of the rib cage, below the loin muscle. They have meat between the bones and on top of the bones and are usually meatier than spare ribs.
Loin ribs are very tender and much leaner than spare ribs, but they’re in higher demand, so they tend to be more expensive. Trust me… I won’t lead you down the wrong path. The extra cost is worth it! Actually, buy more than the ribs. Buy as much pork loin as you can, because you’ll ALSO want to make my Mediterranean Marinated Balsamic Pork Loin Skillet. Just sayin’…
The sticky Chinese ribs sauce I made for the lettuce wraps recipe is so delicious, nobody will be able to tell it’s healthier. You won’t find any brown sugar, corn starch, or high-sodium soy sauce on these sticky Chinese ribs! To keep this recipe gluten/grain free and paleo friendly, that “special” sticky sauce is made with:
Gluten free sweet BBQ sauce (So diggin this paleo brand right now).
That sauce alone is worth making and eating alone with spoon.. Which we so gladly did!
That being said, go turn on that Instant Pot of yours and make some sticky Chinese ribs, then meal prep some of these Sticky Chinese Ribs Lettuce Wraps. EVERYONE at the office will be jealous, because you’ll be eating the best healthy Chinese BBQ in town!
Note –> Nut free topping– skip the crushed nuts and just add sesame seeds!
1/2 cup Sweet BBQ sauce (See notes for Paleo option)
3 tbsp tamari sauce or coconut aminos for Paleo option
1 tsp minced garlic
1/2 tbsp minced ginger
2 tbsp sesame oil/for sauté
Remaining Ingredients the Pork Wraps
1.25 pork ribs loin (equal to six 3 ounce small pieces)
Splash of lime and
1 tbsp water
Chopped Red Cabbage
Lettuce wraps (5-8 leaves)
Chopped Nuts or sesame seeds
Fresh Cilantro to garnish and Red pepper flakes.
For the Instant Pot Version:
First mix your sauce ingredients together in a small bowl. Set aside. Note that the sauce might not creamy at first, but you will melt that later.
Place your pork ribs in the instant pot with sesame oil. Place on saute for 2 minutes, searing the the pork ribs. Remove the ribs and place on a plate.
Next, add in your sauce. Continue to sauté the sauce until it is melted and smooth. Then place your seared ribs in with the sauce and coat them evenly. Add in a splash of lime and water and mix again.
Turn off method and place lid on top of pressure cooker.
Turn on the pressure cook manual and cook for 18-20. Then Slow release.
Slice the pork into pieces and place into lettuce wraps with chopped cabbage, cilantro, crush nuts (optional), and red pepper flakes. Spoon extra sauce on top.
There should be enough sticky sauce from the pot to use as dipping sauce as well. Alternatively, you can reserve 1/3 c of the sauce once melted to use as dipping sauce, but it will not be sticky since it will not be cooked.
See notes on how to avoid the sauce from burning and for Stove top Option.
For Stove Top Option – If you’re cooking on the stove top. You follow same first steps (sear ribs, melt sauce), except you will need to add an extra 2 to 3 tablespoons of water o broth to mix in with the sauce ribs. Cook on Medium low for about 30 minutes. Continue to coat the ribs when cooking. Check for doneness around 20 minutes. The sauce tends to stick more on the stove (in the pan) than in the instant pot. You could use this in the slow cooker for three hours on high for five to six hours on low.
To avoid sauce from burning: If you add in sauce without melting it will cause the sauce to caramelize but not burn. Be sure to add the sauce first, then the seared ribs back in. Either way, if the sauce burns, it scrubs away very easily.
Nutrition below is for one wrap with extra sauce on top (2-3 tbsp)
This meal plan for nut and dairy allergies is a requested meal plan from you, my wonderful readers! The healthy recipes (which are always gluten free) in this meal plan are nut free AND dairy free. Delicious meals for breakfasts, lunches, dinners, and snacks for anyone with multiple food allergies.
Hey friends! So this month’s gluten free meal plan is a little different. It’s a round up of nut free and dairy free friendly recipes. I’ve had so many people email me for nut free recipes that I thought I’d put this together for you. Use it as a resource for others, for yourself if you’re allergic to nuts, or even if you’d had to scale back on nuts and/or dairy in your diet due to inflammation, etc.
These last two recipes are as kid-friendly as healthy snacks get. I don’t know any kid who doesn’t go crazy for homemade fruit roll ups! Ya’ll, even if you don’t have a dehydrator, these are easy to make.
Chili Garlic Cauliflower Risotto Bowls are an easy Paleo dish to satisfy that comfort food craving! A healthy vegan recipe with a spicy sauce. The Cauliflower Rice makes for the “risotto” and is cooked a non dairy milk (coconut or almond), all in one pan! Then we top it with a spicy sauce made with chili, garlic, and avocado combined. A flavorful, yet simple, meal!
Just letting you know this Cauliflower Risotto Bowls post has been republished with a video and updated content for you! I hope you enjoy. Thank you for following Cotter Crunch Y’all!.
Hi there. First things first. I am sharing this recipe because ya’ll, it’s in the COOKBOOK and I get to giveaway 6 cookbooks next week. Which means not only can share a cookbook recipe, but I can GIVEBACK to you all who have supported. THANK YOU!
Join me! Yes, come visit my table. Today’s Cauliflower Risotto Bowls are waiting. This is a Cotter Crunch guiltless gourmet special ya’ll. Guiltless as is ….
No performing. No pretending. No proving ourselves. PRESSURE Free zone. Just goodness and a bowl of spicy “risotto-ish” goodness. That being said, these are pretty guilt free when it comes to classic comfort food. Just sayin..
But I digress. Let’s get back to the bowl recipe. Cause you know I will forever be infatuated with Superfood bowl recipes. So let’s start this recipe post out with a little behind the scenes story. I’m going to tell you how this cauliflower risotto dish came about and why I’m excited to freely share it, cool?
You see, I was reading this AMAZING devotional over at Proverbs31.org. I just love starting my day off with those words. Anyway, Jennie got me thinking. So often we strive to prove ourselves when we don’t need to. For me, I love my work and creating gluten free recipes. When it comes to business (food blogging, photography, and nutrition), or any important role for that matter, it can be easy to get wrapped up in the outcome. Will this recipe be pinned, shares, mentions, etc.? Will I be able to accomplish my goals this month?
Whoa whoa whoa… that’s not why I (we) started sharing and creating recipes. Yes, stats and goals are beneficial, but do they define our worth or our value? ABSOLUTELY NOTE! They don’t define us. What does defines us? Our purpose and passion behind each action we take, in all areas!
Cotter corniness seeping in here.
Which leads me to this cauliflower risotto recipe. And my purpose.
A guilt free recipe. As in, I did not plan this recipe for performance. I did not spend oooodles of time photography or trying figure out the right SEO title. I did not make this for my handsome Kiwi dwelling husband (sorry babe). I made this guilt free cauliflower risotto bowl recipe with chili garlic avocado sauce totally on a whim, because I wanted to. I night to myself and a bottle of wine might led to a Cotter Inspiration and major Craving. And you know what? It has become of our favorite meals (along with shrimp or chicken) to make. Which, again, is why I BEGGED my publisher to put it in my Nourishing Superfood Bowls cookbook. It must, I repeat, it must, be shared!
Here’s my recap in a handy dandy video for ya!
HOW TO MAKE CHILI GARLIC RISOTTO BOWLS
CHILI GARLIC CAULIFLOWER RISOTTO BOWLS - YouTube
On another note, I don’t even know if this should be categorized as risotto, but I’m going with it. Cause I WANT TO. LOL! Cauliflower Rice has been our to go veggie lately. Plus there’s the fact that I wanted to try use up more of our CSA veggies. Like chili pepper, jalapeños, herbs, and all the avocados!
Um, ya… more spicy avocado (avocado-y? Ya, that’s a word) sauces recipes please!
Bonus, this extra spicy avocado chili garlic sauce rocks with wok fired shrimp or salad Highly recommend making a jar full to put on everything. Mmm k?
Craving on a whim aside, this no pressure zone recipe actually does serve a nourishing purpose. Ready?
A Nerdy Nutrition Tip Comin At Ya!
Nothing to prove but a cauliflower superfood coolness factor.
Cauliflower contains a good source of choline, a water soluble B vitamin similar to other vitamins, such in the B vitamin complex family. This is vitamin is super important for pregnant women as this B Complex (folic acid included) boosts brain development. And no I am not pregnant. Just a nutrition nerd.
Now, if you are vegan or vegetarian this is cauliflower risotto is also beneficial, nutrient wise!
Why? Because normally choline consumption comes from eating eggs, beef, fish, etc. But CAULIFLOWER (along with some other legumes) is another great choline source that you can easily STOCK UP ON! Like say in multiple bowls of cauliflower risotto.
Better yet, if you are paleo, just throw some beef liver and egg on these bowls and have yourself a Choline Hay Day! Hey, I’m all for more Choline health benefits. Increased brain function (yes please), energy, anti-inflammatory response, and better digestion.
Speaking of brain function. I’m ready for my brain to share this cauliflower risotto recipe before it loses momentum.
Gah, felt so good to share this no pressure Cotter creation.
1 -2 tbsp honey or agave (see notes for whole30 option)
Optional 2 tbsp water or oil to thin out dressing
For the Cauliflower Rice Risotto:
14 oz or 1 small head cauliflower
1/4 c yellow onion (chopped)
1 tsp minced garlic
1-2 tsp olive or coconut oil
1/2 c coconut milk
2-3 tbsp diced red bell peppers
1 small green or banana pepper slices
1 bunch basil or thai basil- chopped
cucumber slices for topping
1/4 cup Crushed toasted or roasted nuts (I use crushed roasted salted almonds or cashews)
lemon or lime juice
Salt/pepper to taste
Optional cilantro/coriander for garnish or additional herbs/micro greens
First make the dressing. Simply blend the chili sauce, avocado, pepper, garlic, and, coconut milk. Once blended add in your spices tamari or worcestershire, honey/agave, and ginger. You can thin our the avocado chili sauce by adding in 2-4 tbsp of water or coconut milk, and a little oil.
Mix until texture is thinner. If you want it sweeter add in more honey or agave.
Chop leaves and stems off cauliflower. Place all or half at a time in food processor. Pulse until “riced”.
Remove and set aside in bowl.
Chop onion and peppers. In a small pan, heat garlic, oil, and onion.
Saute until fragrant. 1-2 minutes.
Add in cauliflower risotto rice and red peppers. Cook on medium for 2-3 minutes.
Add in 1/2 c almond or coconut milk. If you want a creamier salad, add in 2-3 tablespoons more non dairy milk or coconut cream.
Cook on medium, coating cauliflower rice risotto. Add salt/pepper and dash of lemon juice
Remove from heat. Place riced cauliflower risotto in large bowl.
Top with sliced green bell peppers, chili peppers, chopped basil, crushed nuts, slice cucumber.
Drizzle chili garlic cream sauce over each bowl when serving. there should be extra sauce for other uses. This dish is great as a side or top with protein of choice – tofu, grilled shrimp, chicken, meatballs, or even egg! I love adding in extra greens on top to garnish too!
If you are looking for to make the paleo chili sauce to whole 30 compliant, Nom Nom Paleo has one on her site.
Omit honey in the sauce if using as a whole 30 recipe.
TIPS FOR COLOR of SAUCE – Depending on the type of chili sauce you use, the color can turn out red, green, or orange. I used a sweet chili sauce similar to this brand.
Nutrition below is estimated with full fat coconut milk used in the garlic sauce
No Bake Protein Balls packed with health benefits from dates, dark chocolate chunks, and chocolate flavored pea protein. Delicious, chewy, Dark Chocolate Chunk No Bake Protein Balls make the perfect healthy nut free lunchbox idea or post-workout snack! This no bake protein bites recipe is gluten free, grain free, dairy free, vegan, and nut free.
This is a sponsored post written by me on behalf of Bob’s Red Mill. I adore their products, so of course I’m excited to use their protein nutritional booster in this no bake protein balls recipe! Thanks for supporting the businesses that support Cotter Crunch!
It probably comes as no surprise that I’m hooked on easy snack ideas. My recipes for no bake protein bites and balls and bars don’t get any easier to make, and I’ve created so many recipes for them that there’s a category in the recipe index of this website devoted specifically to no bake bites.
But I don’t just love them because they’re easy to make. They’re PORTABLE! If I’m in a rush in the morning, they’re a grab-n-go breakfast. When we return from a hike, I reach into the freezer to find a little delicious protein rich snack waiting for me. These balls ….errr bites to put it more eloquently, will hold over the hanger (hunger + anger) that unleashes from within. Don’t tell me you’ve never been there, because I know you have.
Are you picturing that Snickers commercial now? Haha, okay, I digress! Let’s bring the focus back onto healthy snacking and protein balls, not divas and candy bars .
The thing is, this bite sized dark chocolate snack may be small in size, but the little babies are packed BIG with health benefits!
Plus, all you need are 5-6 ingredients.
Health Benefits of Dark Chocolate Chunk No Bake Protein Balls
Naturally sweetened snack – You don’t need to add honey or a syrup. We’re using dates as natural sweetener and for added fiber (these toasted coconut banana muffins are naturally sweetened, too!)
The no bake protein balls recipe is grain free, gluten free, nut free, vegan, and dairy free!
High in protein – Bob’s Red Mill Protein Nutritional Booster contains fiber, prebiotics, and probiotics
But hold up ya’ll, it gets better! Bob’s Red Mill protein powder has even MORE good for you goodness! Straight from the mouth of Bob (okay maybe not Bob personally, but his website), here are the specifics on the pea protein powder:
The nutrition-boosting protein powder comes in vanilla or chocolate flavors, so you can use it in pretty much anything your brain can dream up. Which of course, I gladly did. Chocolate Chunk Vanilla and Chocolate Chunk Chocolate No Bake Protein Bites.
I hope I have convinced that the double chocolate protein balls recipe is worth making.
But if not, let me justify some more. Mmm k?
Oh yes, it is! LOOK >>>
NO baking necessary! It can be 107 F. in the shade and you won’t break a sweat making this vegan no bake snack!
Easy to make and take!
Superfood FUEL snacks for kids. Talk about kid friendly! I mean, seriously. Do you know a kid who doesn’t like chocolate? These no bake protein bites are great for peanut-free school snacks or post workout snacks.
These no bake protein balls (chocolate and vanilla chocolate chunk!) are a healthy nut free lunchbox idea or post-workout snack, made with pea protein nutritional booster! Grain free, dairy free, vegan, and nut free recipe.
First, soak your dates in purified water for 20 minutes. This just helps to soften before you blend. That way you don’t have to use a syrup or nut butter to bind.
Place soaked dates and sunflower seeds in a food processor. Blend until batter is mixed and combined. This usually takes around 2 minutes or so. Scrape sides between blending.
Place date and sunflower seed mix into a larger bowl. Mix in your protein powder, vanilla, coconut milk and chocolate chips. If you are making the chocolate chunk chocolate protein balls, add in your extra cocoa powder (if desired) as well.
Roll into gold ball size balls. Place on a baking sheet and freeze for 20 minutes.
While balls are are freezing, melt the extra dark chocolate on stove or microwave.
Remove protein balls from freezer and drizzle with melted dark chocolate on top.
Place back in freezer for another 10 minutes.
Once the chocolate has set, place balls in a storage container (or ziplock bag) and store in freezer or fridge until ready to eat.
See notes for binding tips and storage.
Store in freezer for up to 3 months
If the batter is hard go bind or roll after mixing, stir in a few tbsp of maple syrup or a sunflower seed butter.
NUTRITION TIPS – 3 bites would be equivalent to a protein bar with 9-12 grams of protein and 240-250 calories.
Fat: 3 g
Saturated Fat: 1 g
Trans Fat: 0 g
Carbohydrates: 11 g
Fiber: 2 g
Protein: 3 to 4g
Cholesterol: 0 mg
Keywords: protein balls, energy bites, snacks, vegan, plant based, dairy free, nut free, chocolate
Energizing Coconut Matcha Green Tea Latte Oatmeal! A gluten free and vegan friendly breakfast to POWER you through the day. Healthy matcha green tea paired with creamy coconut milk, gluten free oatmeal, and coconut flakes make antioxidant rich breakfast bowls.
Just letting you know this Vegan Green Tea Latte Oatmeal recipe was originally published in late 2015. I retested, rephotographed, updated content and URL. Now I am republishing it for you today! I hope you enjoy. Thank you for following Cotter Crunch Y’all!.
I have a confession. I.. actually, we (Cotters), have this thing for coffee. And if you were to ask us to chose between Matcha Green Tea Latte and coffee, of course coffee would win. And if you were to ask us if we’d rather have coffee or real food, like healthy oatmeal for breakfast, we would probably choose coffee, maybe add some collagen or MCT oil and we’re happy! Ack, I know! So following the food trends, but…. it’s been helping our morning workouts. Haha, that is until we decided that this little coffee addiction might need a break. Coffee lovers, you know that feeling. When you know you need to ease back but you just DON’T WANNA…. LOL! I mean, the aroma alone is worth the addiction. Okay okay, kidding. Let me get to my point here.
There are times where I just know we need to back off coffee for a bit. This usually happens when the effects of coffee are reversed. When that one or two cups of coffee are no longer helping us wake up in the morning, but instead are leaving us sluggish. I would say this usually occurs when the body is needing a little reset (raises hands, both hands). And boy, do I recognize when that is needed Yep, an adrenal reset or an Anti-Inflammatory Diet RESET are needed from time to time.
So, what’s a coffee addict to due when you still need energy but without the coffee? You find something that will still satisfy your routine but with extra health PERKS (see what I did there?). Here’s where Matcha Green Tea comes into play! Oh and a gluten free latte oatmeal breakfast bowl. OMG obsessed!
I know what you’re thinking. But Matcha green tea? Isn’t it suppose to taste bitter due to the pure sencha leaves? It’s what you were thinking, right? Oh and the fact that it’s UBER green. Haha!
On the other hand, the higher amount of bitterness the more nutrients and antioxidants it has. Yes, Matcha green tea does WONDERS for energy, in the form of antioxidants! Nerdy nutrition fact for ya.
Don’t worry, that doesn’t mean you have to taste the bitterness, we’ll remedy that in a minute. .But first.. let’s swoon over this.
You see, we’re making matcha green tea latte with coconut milk and combining it with the wholesome gluten free oatmeal and coconut flakes. This helps smooth out the the taste but keep the effectiveness.
Now, about those effect health perks.
Matcha Green Tea Benefits :
First, green tea is NOT oxidized. It is not exposed to high levels of oxygen. In fact, part of the growing process of these green tea leaves includes shading them from the sun (oxidation). Which means there are more antioxidants available in the leafs once brewed! Which means there is more Chlorophyll –> hence the VIBRANT GREEN. How nerdy and cool is that? (source)
Second, matcha green tea is a concentrated powder form. So think of regular green tea antioxidants on steroids. In fact, it has 60x more antioxidants than spinach. Like whoa!
Third, Matcha green tea is unique because it actually evens out the effect of caffeine in the green tea. How so? Well the whole shading process (mentioned above) increases the content of L-Theanine. L- Theanine is an amino acid that can help calm the nervous system but also stimulate brain waves. So you have a this calm energizing thing going on. This can also help ease anxiety. Like the anxiety of not having your coffee! haha, that would be me!
If you’re like 5 million other people in the world, you probably love your oatmeal in the morning just as much as your coffee. Which is why I had the oh so clever idea to combine the two. This coconut milk green tea latte oatmeal is like the red bull of oatmeal, except it doesn’t make you crash later. That I can testify!
First you brew your matcha green tea in coconut milk, then you add that to a pot of gluten free oats and cook it all up with a dash of cinnamon, maple syrup (or honey for non vegans). Finally, you serve into bowls and top with a little extra sprinkle of coconut flakes, chia seed, and extra latte love!
1/4 cup coconut sugar or raw sugar ( see notes for sugar free)
1/2 tbsp coconut oil
Pinch of Cinnamon
Pinch of Sea salt
Optional Mix in- 1/4 c unsweetened shredded coconut flakes or shavings
1 tbsp maple syrup or honey for non vegans.
Optional Topping – nuts, oats, coconut flakes, or sliced banana
First heat your milk on stove or in a microwave safe dish. You want the milk to come to a low boil or simmer if on stovetop. Equivalent to about 70-90 seconds on medium high power if in microwave.
Place tea bags in milk and let them steep for 3 minutes. Remove tea bags after 5 minutes or so. Whisk in your matcha powder. If you don’t have matcha powder, just use the matcha tea bags.
Next prepare your oats according to directions, leave out 1/3 cup of the recommended water so that the oats are thicker. Cooking on the stovetop or microwave works. (See notes for how to cook oats on stove tops).
When oats are halfway through cooking. Pour in 2/3 c green tea latte, reserving 1/3 cup for pouring on top once cooked.
Finish cooking oats until they are creamy but still thick. Not runny.
Once cooked, remove from heat and stir in your coconut sugar, dash of salt, cinnamon, and coconut oil.
Mix all together.
Mix in optional coconut shavings if desired. This makes about 4 cups.
Spoon into bowls and pour additional matcha latte on top of each bowl. Drizzle honey or maple syrup. Add toppings of choice.
For cooking oats on stove top
1 1/2 cup rolled oats cooked in 2 cups water or a combination of both water and milk. Combine oats and water in a pot over medium-low heat. Bring to a simmer, stirring frequently. Once the oats begin to soften and the liquid thickens, you can add your tea latte combo.
Simmer and stir until the oats reach your desired texture and consistency. Spoon into bowls and add topping.
I could go on and one, but the point is this. IF you are still sluggish after all that coffee. Maybe it’s time to switch up that morning routine. Just for a little while. Are you nodding your head with me here?
Do you ever replace your coffee with green tea latte? Ever tried Matcha?
p.s we recently started making a “bullet proof” matcha latte with perfect keto powder, and wow, so impressed! It tasted delish!
Second recipe of Nut Free July complete! 6 more to come!
Easy Baked Salmon with Chipotle Peach Salsa! Spicy Peach relish and fresh cherry tomatoes make for a sweet and smokey salsa-style topping. A delicious accompaniment for baked salmon!. A healthy dish made all in one pan.
So, technically this baked salmon with peach salsa is really another way I can utilize my new found obsession….. CHIPOTLE PEACH RELISH. Ohh my gawd! I know. I can’t stop, won’t stop. Says the girl who doesn’t even like fruity salsa. But today we’re going to combine chipotle peach relish and fresh tomatoes to make a smokey sweet salsa like salmon topping! A summer MUST MAKE. Peachy keen if you ask me. Yep, went there. Corny moment. You’re welcome!
Now, being that this is the weirdest mid holiday week ever, I’ll get to my point here. I know you’re probably itching to get the fireworks crackin’. Gah, I gotta stop with the puns.
First point –> It’s July! WHOA! My birthday month and half way through the year. Time really does fly with you are growing old. That being said, I’ll be giving away a few Nourishing Superfood Bowl Cookbooks for my 35th birthday. Stay tuned.
Second point —> a July theme. NUT FREE RECIPES in JULY! You’ve asked, and I am here to deliver. All the recipes (and meal plan to come) in July will be nut free and dairy free. Starting with this baked salmon and peach relish. If you need an additional seed free substitute with any of these recipes, be sure to comment. I am happy to help!
And Third point, in all seriousness —> The NEED for simple, nourishing, flavorful FOOD!
Need an easy BBQ recipe? Um, yes, this is the dish. Easy baked Salmon (or grilled salmon totally works!).
Need a new one pan dinner idea. Always! Try this sweet and smokey EASY baked Salmon.
Need a way to use up all those peaches and summer tomatoes. You guessed it, EASY baked salmon with peach salsa….errrr peach relish? Whatever. Either works!
Need me to stop talking in bullet points? Done. Just wanted to make my point clear. The simplest REAL FOOD ingredients truly make some of the most stunning dishes. You don’t have to think much about the whole cooking process. It’s literally 3 steps and one pan. Chop or slice ingredients. Place on a pan. Bake (or grill). Add more topping and garnishes. Dig in!
Salmon also just happens to be one of my favorite healing foods. Salmon is rich in tryptophan, which is a precursor to the happy hormone, Serotonin. Salmon is also rich in omegas DHA/EPA omegas, which literally feed your cell membranes and therefor aid in brain cognitive performance. I know you are more excited to make this now, aren’t you. #nerdalert
Now, combine that with vitamin C rich peaches and lycopene rich yellow tomatoes, you got yourself another one pan superfood salmon meal. Extra Sweet and Spicy!
I ‘m going to leave you with this recipe and then let’s touch base after the fire crackers and BBQ celebrations. Mmm k? I’ve got lots of behind the scenes to share. Oye, life’s a rollercoaster.
A Summer relish recipe you gotta try! Honey Chipotle Peach Relish made with summer peaches, sweet onion, and smokey chipotle peppers. It’s one sweet and spicy dip perfect for topping grilled chicken, salmon, pork, or even tortilla chips! Quick to make, paleo friendly, and refined sugar free.
This Smokey Sweet Peach Relish is gonna change your life ya’ll!
No really, there’s nothing better than fresh peaches in all the things. Am I right? But for me, peaches have a special place in heart. Yes I just made a nostalgic correlation between peaches and my corny Cotter self.
You see, summer Peaches mean long road trips and stopping at every fruit stand along the way. Peaches, plums, watermelon, you name it and we bought it. Several hours and several fruit stands later, we reach our destination, ready to embrace all that Summer has to offer. Whether that be camping, hiking, snorkeling, etc. Ya, we were that family that drove everywhere.
Need a snack for that hike? Grab a peach. Need a refresher after that swim? Grab a peach. Need something to peg at your sibling. Grab a peach! Kidding. Kinda. But I think you get my point here friends. Peaches make Summer… SUMMER!
So this Honey Chipotle Peach Relish is my new summer love. Spicy, smokey, sweet, and great on just about everything, even just Avocado toast! See, you’re thinking that sounds good now too right?
Now, I must confess. I have made this peach relish 3 times in the past month, and each time it turned out different. All good though. Just a different depth of flavor. Super tasters, you understand this, right?
I recommend 3 peaches, raw honey, chipotles peppers in adobo sauce, and onion. I used the chipotle peppers in adobo sauce for these chicken burgers, remember? You can’t beat that extra saucy smokey flavor.
Let’s talk onion. Both red onion or sweet onion taste great in this peach relish, but…. GAH.. that sweet onion! It’s just perfect and won’t leave your breathe extra potent. You get my point! This peach relish is kissable friendly. Mwah!
Simmer for 15 minutes, then add the onion and salt.
Simmer again. Let cool. Add a splash of lime. Then make into a “relish” texture.
Yep, for that relish texture, just pulse again in food processor.
For “peach salsa” texture, just do what I did, the second time making this. Finely chopped the peppers and peaches again then added fresh cilantro and lime after. The texture turns out thick, chunky, delish!
Great on Salmon! That recipe will be coming Monday. Mwhahahaha foreshadowing much?
In the meantime, I’ll share some more recipe ideas for ya!
Honey Chipotle Peach Relish made with summer peaches, sweet onion, and smokey chipotle peppers. It’s one sweet and spicy dip perfect topping for grilled chicken, salmon, pork chops, or even tortilla chips!
3 medium peaches, diced
2 chipotles in adobo sauce (canned)- (see notes for substitutes)
1/3 cup honey (vegan may use agave or maple syrup)
1/4 c Apple Cider Vinegar
1 small sweet onion, chopped. (Red onion may be substituted)
1/2 tsp sea salt
Cilantro to garnish
Fresh Lime to garnish
Core and Dice your peaches. Place them in a medium pot. Stir in 3 chipotle peppers with the adobo sauce, honey, vinegar, and salt.
Briskly simmer, uncovered. The juices will thicken after 15 minutes.
After 15 minutes, stir in your chopped onion, salt, and simmer again for an additional 10 minutes.
Remove and let cool. Relish will thicken more as it cools.
Once cooled, process into a relish texture. Place content into a food processor or blender and Pulse a few times to mix and dice peaches and chipotles into smaller pieces. The more you blend, the thinner the texture. For thicker peach relish, skip the food processor and just make sure all your fresh ingredients are finely chopped before cooking.
Store for 10 days in sealed container.
Serve with fresh cilantro and splash of lime. Great on grilled meats, seafood, or with tortilla chips alone.
If you don’t have chipotle peppers, you can use canned green chiles or fresh jalapeño! Just 2 ounces or so.
Alright my friends, Summer awaits! And so does this paleo, vegan, whole foods based peach relish. 20 minutes to make so you can take a batch with you on those summer roads trips. Just a thought. Make memories with food. Those are the best!
Favorite Summer Food and Memory? Ever Made Peach Relish?
p.s Do I even dare share the full story of how I peed in cup on a summer road trip? Hey, when you gotta go, you gotta go. Thank God for Big Gulp Cups! LOL!
You’re gonna love this Wok-fired Orange Garlic Shrimp stir fry recipe! It’s full of fresh, snappy Asian flavors and made all in one pan! Shrimp, bell peppers, and snap peas are coated in a delicious spicy honey orange sauce. Gluten free and can be adapted for a paleo version.
And next up for cookbook loving week! This paleo friendly Wok Fired Orange Garlic Shrimp brought to you by my lovely friend, Jessica Gavin! If you haven’t met Jessica Gavin, you’re in for a real treat – no pun intended (ha!), but take a look at her stunning desserts! Jessica is my soul sister of cookbooks, since, ya, we were in the thick of creating our cookbooks at the same time and I can’t tell you enough how awesome she is! She even helped me promote my cookbook with this Orange Chicken and Broccoli Rice Bowl. I’m sensing an orange theme here, you?
Jessica is a culinary science genius, and coming from a nutrition nerd, I’m sooooo impressed by her knowledge of food. Like, REALLY impressed! Can I admit something embarrassing? I didn’t know how to heat a wok properly before reading this cookbook? Ya, the things you learn from the pros! Bless them. Consider me a WOK specialist now. That certification exists, right?
Jessica’s cookbook also goes in depth on slow cooking techniques, emulsifying, and shares her knowledge on baking. She has degrees in culinary arts and food science, and she is the real deal if you want tasty recipes with a side of food science. LOL! If you haven’t had a chance already, please grab a copy ofEasy Culinary Science for Better Cooking: Recipes for Everyday Meals Made Easier, Faster and More Delicious by Jessica Gavin. I promise, you will know so much more about food after reading (and cooking from) this cookbook
Now, let’s talk about the orange garlic shrimp recipe. And my hot red nails. Kidding. Just seeing if you were paying attention.
Did I mention it’s gluten free and loaded with antioxidant rich bell peppers and snap peas? And ya, her cookbook really helps you understand how to cook certain foods properly, like shrimp. We all know there’s a VERY fine line between perfectly cooked shrimp and rubbery overcooked shrimp, am I right? I learned my lesson once before. But practice makes perfect, or in my case, recipe testing testing testing! Which is how I came about making that crock pot shrimp taco recipe. Testing! It’s absolutely a favorite now, no rubbery shrimp results, that I promise you.
Anyways, Jessica is so talented at explaining how to do it right! And for me, the best part was learning how to make the sauce extra saucy, does this not sound like knowledge you would like to have?
The spices were balanced perfectly, and the fresh flavors popped. It’s one of those dishes that I’ll make all summer, and it works for lunch or dinner. If you want more bulk, serve it with cauliflower rice or quinoa, but it’s also pretty perfect as is. I think that’s enough to tempt you to make it. Yup. My work is done. Let’s eat.
Wok-fired Orange Garlic Shrimp stir fry recipe! It’s full of fresh, snappy Asian flavors and made all in one pan! Shrimp, bell peppers, and snap peas are coated in a delicious spicy honey orange sauce. Gluten free and can be adapted for a paleo version.
For the Orange Sauce
½ cup orange juice
1 ½ tsp orange zest
1/3 cup unsalted chicken stock
2 tbsp Tamari (gluten-free soy sauce) or Coconut Aminos for Paleo version
2-3 tbsp honey
2 tsp lemon juice or rice wine vinegar
1/2 tsp red chili flakes, optional
2 tsp arrowroot (original recipe uses cornstarch if desired)
Shrimp Stir Fry:
1 lb large shrimp, 16/20 count size, peeled and deveined
¾ cup chopped red bell peppers, cut into ½-inch pieces
1 ¼ cups stringless sugar snap peas
4 cloves garlic, minced
2 tsp minced ginger
2 tbsp sliced green onions
½ tsp sesame seeds
¼ cup cilantro leaves, packed
To make the sauce, whisk together the orange juice, orange zest, chicken stock, tamari sauce, honey, lemon juice, red chili flakes (if using) and starch in a medium-size bowl. Set the sauce aside.
Prepare the shrimp by patting it dry between two paper towels to remove as much moisture as possible. In a medium-size bowl, combine the shrimp, salt, pepper and sesame oil.
Cooking the shrimp and vegetables in a single layer and at separate times allows for maximum browning. Heat a wok or 12-inch skillet over high heat. Add the oil and heat until just beginning to smoke. Add the shrimp to the pan in a single layer and cook for 1 minute. Flip the shrimp over and cook until pink, about 1 minute. Transfer the cooked shrimp to a clean plate.
Add the bell peppers and sugar snap peas to the wok in a single layer and allow to cook for 1 minute without moving. Stir the vegetables and cook until lightly browned and crisp, about 30 seconds. Add the garlic and ginger to the pan, and stir-fry until fragrant, about 30 seconds.
Whisk the orange sauce and then gradually add it to the side of the pan, stirring the sauce continuously as it gathers in the bottom of the pan. Allow the sauce to boil for 1 to 2 minutes, stirring continuously, until the sauce is thickened. Add the shrimp to the pan and allow to warm, 1 minute. Season the shrimp and vegetables with salt and pepper to taste.
Serve the shrimp garnished with green onions, sesame seeds and cilantro
Have you learned proper wok-fired cooking techniques? Maybe you’re in my same boat and still learning, always. Which is why I love cooking. There’s always a new (or traditional) way of cooking your favorite meals. Let’s start with orange garlic shrimp and go from there. Sound good? I’m down with the wok n’ roll one pan meal. It’s Friday, extra corny here.
p.s Speaking of new and traditional Asian recipes, we just posted a NEW EASY KIMCHI RECIPE video. I promise, you will love making this. And I promise it is SO SO EASY! Give it a whirl, for gut health support.