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Recipes

Pumpkin Oat Pancakes

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Photo by Dan Torres

1 c. pumpkin puree
2 T. ground flaxseeds mixed in 6 T. filtered water
1/2 c. plant based milk
1 t. vanilla extract
1 T. pure maple syrup
1 T. apple cider vinegar
1 T. coconut or olive oil
1 1/2 c. gluten free oat flour
1 t. baking powder
1/2 t. baking soda
1 t. Celtic salt
1/2 t. each cinnamon and ground ginger
1/4 t. each nutmeg and cloves or allspice
1 serving plant protein powder (optional)
In a food processor, grind old fashioned gluten-free oats to make flour. Combine all dry ingredients in a medium bowl or in food processor.
Combine wet ingredients (pumpkin through oil) in a large bowl.
Fold dry mixture into wet mixture and mix well.
Heat skillet over medium heat. When hot, spray with avocado oil spray and spoon about a third cup batter per pancake into pan.
Cook several minutes or until golden brown on bottom and edges are dry. Flip and brown other side.
Remove to a warm plate. Makes 8-9
Serve with blueberries, nut butter, and maple syrup. Or banana slices and toasted pecans. Or sautéed spiced apple slices.

Pasta With Fresh Raw Tomato Sauce

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Ingredients

1 pint cherry tomatoes or chopped Roma tomatoes
1/4 cup finely chopped red onion*
1 clove finely chopped garlic
1/4 cup slivered fresh basil leaves
1/4 cup extra virgin olive oil
1 teaspoon balsamic or red wine vinegar
Celtic salt and freshly ground black pepper

8 ounces fusilli or other pasta, whole grain, gluten-free or sourdough

 

Preparation

Cut cherry tomatoes in half or quarters, depending on their size. You want the pieces to be relatively the same size. Combine in a bowl with red onion, garlic, basil, olive oil, vinegar, salt and pepper to taste. Allow to stand while pasta cooks.

Cook pasta al dente according to package directions. Drain and place in a serving bowl and top with raw tomato sauce. Garnish with Pecorino Romano cheese and crushed red pepper flakes, if desired.

4 servings

*Note: to take some of the bite out of raw onion, first chop it then place in a strainer and rinse under cold water. Proceed with the recipe.

Nectarines and Blackberries in Red Wine Sauce

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Ingredients

3 large ripe nectarines
1 cup blackberries or marionberries
3/4 cup full-bodied red wine such as Barolo or Cabernet Sauvignon
2 tbsp. raw honey
1/2 tsp. cinnamon
1 tsp. vanilla extract

Dairy or non-dairy yogurt, plain or unsweetened vanilla, to serve

 

Preparation

Blanch the nectarines for 30-60 seconds in boiling water. Plunge into ice water and peel.

In a small saucepan, bring red wine to a simmer. Remove from heat and add honey, cinnamon, and vanilla. Pour mixture into a serving bowl and slice the nectarines into the bowl. Add the berries (frozen work fine if you don’t have fresh) and mix gently.

Chill for several hours in refrigerator. Serve with probiotic-rich yogurt.

Italian Tuna Bean Salad

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Ingredients
1/4 cup red onion, chopped small
2-3 tablespoons red wine vinegar
1 cup cooked or canned white beans, drained
5 ounces canned tuna, drained
1/2 red bell pepper, roasted and cut into thin strips
1 garlic clove, minced
3 tablespoons chopped Italian parsley (or basil)
1 teaspoon fresh sage, finely chopped
2 tablespoons extra virgin olive oil
1/2 tablespoon capers, drained
Celtic sea salt and freshly ground black pepper, to taste
Crushed red pepper, to taste (optional)
Fresh tomatoes, sliced in wedges, to garnish
Sliced romaine or mixed baby greens to serve
Preparation
Chop the red onion and rinse under cold water in a colander. Place onion in a serving bowl and add 2 tablespoons red wine vinegar. Allow to marinate while preparing the rest of the ingredients.
Add the rest of the ingredients, except the tomatoes and greens. Mix gently. Taste for seasoning. You can add the extra vinegar and adjust other seasonings to taste. It’s also good with a squeeze of lemon juice.
Serve over a bed of romaine or baby greens.
Serves about 3.