Recipe: The Best Pumpkin Latte

Pumpkin Spice Latte

Want to spice up your fall? Ditch the hot chocolate and keep warm with the delicious Pumpkin Spice Latte. Created by Fell Stone Manor executive chef, Becky Geisel, a tasty, organic, and healthy fall treat is just what we’ve been waiting for. Made with a  mixture of fresh and homemade ingredients, topped off with a sweet dollop of whipped cream and nutmeg, it’s safe to say your favorite fall indulgence is finally here! Pumpkin Spice Latte Makes 2 cups Ingredients 2 cups of 2% milk or homemade Almond Milk* 3T of fresh Pumpkin Puree* 2T maple syrup 1 cinnamon stick ½ vanilla bean  1 1” ginger knob cut in half 2 whole cloves ¼ tsp of fresh nutmeg 2 shots of espresso (or strong coffee) Instructions Add milk (your choice 2% or almond), homemade pumpkin puree, maple syrup, cinnamon stick, ginger, ½ vanilla bean, cloves + nutmeg to sauce pan.  Bring to a simmer.  DO NOT BOIL.  Allow the milk and other ingredients to simmer for 20-30 minutes to allow the flavors to blend together. Remove from heat and strain into another sauce pan. Discard solids.  Bring milk back up to a simmer.  Again do not boil or the milk will burn.  Now with a balloon whisk, froth the milk on the stove. It usually takes me about 1-2 minutes of whisking to triple the volume of milk.  It should triple in volume.  Remove from heat. Make your espresso shot. Add your espresso to your favorite mug.  Top with your frothed spiced pumpkin deliciousness. Spoon the froth carefully into your mug and then top with a pinch of fresh nutmeg. Or if you would like to indulge add a dollop of whip cream. Makes 2 cups, Enjoy! *See our BONUS recipes for homemade Almond Milk and Pumpkin Puree*

Homemade Almond Milk

Almond Milk Ingredients 1 cup raw almonds, soaked overnight in cool water (or 1-2 hours in very hot water) 5 cups filtered water (less to thicken it, more to thin out) ¼ tsp natural sea salt Optional: to sweeten it add 2 dates pitted Instructions Add your soaked almonds, water, salt and dates (if desired) to a high-speed blender (such as a Vita-Mixer).  Blend until creamy and smooth, then run an extra 2 minutes to be sure it is well blended.  Strain using a thin clean dish towel over a mixing bowl. Lay the towel over the mixing bowl, pour over the almond milk, carefully gather the corners and lift up.  Then squeeze until all of the liquid is extracted.  Compost pulp (or save for baking). Transfer milk to a jar and refrigerate. It will keep for a few days. Shake well before drinking or using, as it tends to separate.  Homemade Pumpkin Puree Pumpkin Puree Ingredients 2-3 small sugar, cheese or baking pumpkins (about 2-3 lbs each) Preparation Pre-heat oven to 350̊ F. Slice stem off the top of the pumpkin. Be sure to have good sharp knives.  The pumpkin skin can be tough.  Then cut pumpkin in half.  Remove the seeds and guts with a spoon. Place pumpkins onto a parchment lined baking sheet.  Do not use oil.  It will change the flavor of the pumpkin.  Roast pumpkins for 45-50 minutes. You may remove them from the oven if they are fork tender. Meaning you can put a fork through the skin into the flesh of the pumpkin easily. Allow to cool. Remove the skin.  Now you will have just the flesh of the pumpkin left.  Place the cooled pumpkin flesh into a food processor or blender.  Puree until smooth about 1-2 minutes.  Rule of thumb, one two pound pumpkin yields about a 15oz can of puree.  I like to roast off a few pumpkins and make extra puree that can be frozen.  Just place in small quart size freezer bags, label + date and lay flat in freezer.  They will last up to 6-8 months in the freezer.  That way when you want a spiced pumpkin latte or pumpkin cookies the puree is ready for you. Meet the Chef Becky Geisel Becky Geisel is a self-taught passionate chef who has developed and honed her techniques for over 25 years. Her culinary passion is rooted in development of learning the macrobiotic diet in the early 1990’s when her mother developed an aggressive breast cancer and quickly succumbed to the disease. This became the pivotal point for Becky on the journey to providing clean, fresh food to those in need and gaining an understanding of how food effects our overall health and lifestyle. With the seed planted, Becky began immersing herself into the food culture, working with well-established nutritionists, chefs and writers. Additionally, Becky continued to develop her love for good design and entrepreneurial knowledge while working for LVMH and DeBeers in early 2000’s. Becky remained resistant to committing to the food industry lifestyle but in 2006 she surrendered to her talent and passion for great food and design and began BEX kitchen.

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Vegan Banana Bread Doughnuts

Did someone say VEGAN Banana Bread Doughnuts?  Yes, please! Check out this delicious video recipe brought to you by Bosh TV.

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Roasted Vegetables with Pasta

Recipe by Cindy Gordon of Vegetarian Mama

Ingredients

• 1 box of Explore Cuisine Organic Edamame Spaghetti
• 1 c of yellow squash, diced into ½ inch pieces 
• 1 c of zucchini squash, diced into ½ inch pieces 
• 1 c of red onion, diced into ½ inch pieces 
• 1 c of red bell pepper, deseeded, diced into ½ inch pieces 
• 1 c of cherry tomatoes, halved 
• 1 t garlic salt OR salt and pepper as needed 
• 1 T olive oil 
• 1 c of fresh parsley 
• lemon 

Instructions:

• Preheat your oven to 400 degrees F. 
• Toss your veggies (excluding parsley) with olive oil and your choice of either garlic salt or salt/pepper. 
• Put your veggies into an oven safe roasting pan. Bake at 400 degrees F for 15 minutes. 
• While your veggies are cooking, prepare your pasta per the directions on the box. 
• When pasta is cooked, drain and set aside. 
• When veggies are cooked, toss with pasta. Top mixture with the juice from one lemon half. 
• Top with parsley and serve!

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Winners of 'Top 10 Vegan Sundaes in the U.S.A.' Announced

In time for National Ice Cream Day on July 16—and in the middle of National Ice Cream Month—PETA has announced the Top 10 Vegan Ice Cream Sundaes from eateries across the country. Scooping up the top spot is vegan gourmet eatery Sublime Restaurant & Bar in Fort Lauderdale, Florida, whose soy ice cream sundae comes with two towering scoops of house-made vanilla ice cream; a generous pour of creamy-rich dark chocolate sauce; and sprinkled crushed, roasted nuts.

The 2017 list also includes cooling and delicious sundaes from Austin's Sweet Ritual; Crossroads and KindKreme in Los Angeles; Banán in Honolulu; Boston's Veggie Galaxy; Christopher's Kitchen in Palm Beach Gardens, Florida; Virtuous Pie in Portland, Oregon; Denver's SNOWLAB; and The Cookie Counter in Seattle.

"From bringing back childhood memories with traditionally rich vanilla and chocolate flavors to adding creative twists like avocado and papaya, vegan ice cream sundaes offer something for everyone," says PETA President Ingrid Newkirk. "All the cool-down concoctions on PETA's list prove that you can indulge your sweet tooth while also being sweet to mother cows."

Not only is vegan ice cream free of saturated animal fat and cholesterol, it's also kinder to mother cows on dairy farms, who are artificially impregnated and then separated from their newborn calves immediately after birth so that their milk can be consumed by humans instead.

Each eatery will receive a framed certificate. PETA—whose motto reads, in part, that "animals are not ours to eat or abuse in any other way"—also offers tips on its website for finding delicious dairy-free ice cream at grocery stores across the country.

For more information, please visit PETA.org or click here.

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Super Green Spaghetti

Recipe by begoodorganics

Ingredients for 4 people: 

• 17oz Explore Cuisine Edamame Spaghetti
• 4 cups spinach (finely sliced & packed) 
• 2 spring onions (finely sliced) 
• 2 cups cherry tomatoes (halved) 
• 1/2 tsp sea salt 
• Green Tahini Sauce 
• 1 cup fresh basil (packed) 
• 1/4 cup tahini 
• 1/4 cup cashews 
• 1/2 cup water (I like to use the pasta cooking water) 
• 1/2 cup lemon juice (3 lemons) 
• 4 cloves garlic 
• 1 tsp sea salt 
• freshly cracked black pepper (to taste) 
• 1/4 cup brazil nut parmesan (to top) 

Instructions:

• Cook pasta for 4 minutes, then drain and rinse briefly under cold water. Be sure to reserve 1/2 c cooking water - it'll make a huge difference to your sauce! 
• While the pasta cooks, make up the brazil nut parmesan by blitzing all ingredients (see the full list here) in a blender until crumbly. 
• Once your pasta is cooked, make the sauce by blending all sauce ingredients (including your reserved pasta cooking water) until smooth. 
• Place the pasta back in the pan and turn the element onto a low heat. Add the sauce and spinach, cooking for just a minute or two until the spinach it very lightly wilted but still vibrant. 
• Finally, mix through the tomatoes and spring onions and then remove from heat. By doing this, you maintain all the nutritional benefits of the raw veg while lightly heating them - yum! 
• Plate up your pasta into bowls, adding 1 tbsp of parmesan to each plus cracked black pepper and extra sea salt to taste.

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Chocolate Karma Cookie

Makes approx. 32 2” sides (16 sandwich cookies) revised 5/31/17

Cookie Dough

• 3 cups Organic Gluten Free Flour * (we use our own, Celine’s Organic Karma Baker Gluten Free Flour Blend) 
• 1 1/4 cups Organic Cocoa Powder 
• 1/2 cups Arrowroot Powder or Tapioca Starch
• 2 tsp Baking Soda
• ½ tsp Salt
• 2 cups Organic Evaporated Cane Juice
• 1 ¼ cups Coconut Oil (Refined. Unscented. Warmed and melted before measuring)
• 2/3 cups Applesauce (room temp or warmed)
• 2 tsp Vanilla
• 2” round cookie or biscuit cutter

Cream Filling

• 1/2 cup Organic Palm Shortening (I like Spectrum Naturals Brand)
• 2 cups Organic Powdered Sugar (sifted)
• 1 TBL Rice Milk
• ½ tsp vanilla

To make Cookie Dough
Combine dry ingredients in a bowl. Stir to mix. Set aside.

In a stand mixer, combine sugar, warm coconut oil, warm applesauce and vanilla. Mix on low until sugar is dissolved. 2-3 minutes.

Slowly add in the dry ingredients and mix on low until the dough comes together and all of the ingredients are combined. Wrap dough in plastic wrap and refrigerate for 15-30 minutes.

Pre heat oven to 350.

Clear work area and create space to roll out dough.

Roll dough to ¼” thickness and cut out 2” circles. Place circles on parchment lined cookie sheets. Cookies will not spread much so 1” apart is fine.

Bake at 350 for 7-9 minutes.

Cool Completely on a wire rack and make Cream Filling. 

To Make Vanilla Cream Filling
Using a whip attachment on your mixer, beat the palm shortening at high speed, until light and fluffy and doubled in size. About 3-5 minutes. Slowly add in the powdered sugar and rice milk, mix until incorporated. Add vanilla.

On cooled cookies, spoon out 1 TBL of Cream Filling onto ½ of the cookie sides and cover with opposing cookie. Allow to cool in fridge to set.

Enjoy!
* may sub any GF all purpose flour blend, but results will vary L

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5 Mouth-Watering Vegetarian Grilling Recipes For Summer 2017

In this meat frenzy world, dining out as a vegetarian can be a really difficult task. Thanks to the vegans that there many options available for us too. Vegan restaurants are on the rise; however, we vegetarians are not thrilled on turning towards an absolute vegan diet. Therefore, we are stuck between non-vegetarians and vegans.

The best choice is to cook at home and try out some new, mouth-watering recipes. I have found that the trend of grilled food is on the rise and that is why I have provided my personal favorite five recipes, which will surely be a treat to your taste buds.

1. Stuffed Red Peppers

Get ready for some red hot spicy peppers as a delicious treat for this summer.

Total cooking time: 15 minutes | Servings: 4

Ingredients:

·       2 red bell peppers, grilled

·       1 white onion, grilled

·       Half garlic, grilled

·       4 oz. of goat cheese

Directions:

Take a cutting board and cut the pepper into four parts in large strips. Now cut the onion into small pieces and scoop out the garlic.

Mix the scooped garlic and chopped onion nicely. Add the softened cheese at the top and roll these ingredients. Make sure that they are rolled into large pieces to grill them easily.

Place them on the grill away from the heat, and you will notice the cheese melting. Your dish of grilled goodness is ready to serve.

2. Grilled Portabella Muffuletta Sandwich 

Now, who doesn't like a sandwich? They are filling and taste yummy. You can top it up with an olive salad to get the best taste.

Cooking time: 20 minutes | Servings: 4

Ingredients for Olive Salad:

·       ½ cup of green olives, sliced

·       ½ cup of kalamata olives

·       ¼ cup of cauliflower, broken into small pieces

·       ¼ artichoke hearts, sliced

·       ¼ roasted red peppers, diced

·       2tbsp. of celery, diced

·       1 garlic clove, crushed

·       1tbsp. olive oil

·       1 tbsp. of red pepper

·       1 tsp. of dried oregano and ground pepper

Ingredients for Sandwich:

·       1 large loaf ciabatta bread, halved lengthwise

·       4 large portabella mushrooms, gills removed

·       Olive oil or cooking spray

·       4 slices of provolone cheese

·       Salt and pepper to taste

Directions:

Olive salad: Combine all the ingredients for the olive salad in a bowl and cover it with food wrap. Place it in the refrigerator for at least 8 hours.

Sandwich: Spray your pan with olive oil and add mushrooms to it and let it cook for 10-15 minutes. Season it with salt and pepper and let it cool. Now spread the olive salad onto to the bottom of the ciabatta bread and top it up with mushrooms and cheese. Grill them on both sides, and your dish is ready.

3. Grilled Veggie Pizza

Whenever you are in a tough situation, the answer is always pizza!

Total cooking time: 2 hours | Servings: 4

Ingredients:

·       1 large white onion, halved

·       1.5 lb of ripened tomatoes

·       1 garlic clove

·       6 oz. of goat cheese

·       Dried herbs: oregano, thyme, rosemary

·       Foccacia bread

·       Olive oil

Directions:

Take a light grill and a roasting pan and combine the tomatoes, onion, and garlic. Season them with herbs and salt and let it cook for 1.5 hours on low heat. Remove it from the grill and slice the vegetables into large chunks.

Spread olive oil onto the bottom of the bread and top it up with goat cheese and the grilled vegetables. Cover the grill and toast them lightly. Your dish is ready to serve.

4. Grilled Asparagus Tofu and Leek

This Asparagus recipe is well-known in Great Britain and is the perfect combination of health and taste.

Total time took: 20 minutes | Servings: 4

Ingredients:

·       1 bunch of asparagus

·       1 leek, thinly sliced

·       Lemon juice

·       1 tbsp. olive oil

·       1 tsp. ginger, grated

Directions:

Combine all the ingredients in a pan and let it cook for 5 minutes. Place them on the grill for not more than 10 minutes turning at the half-way point. Your dish is ready to be served.

P. S.: When I tried cooking this one for the first time, I was wondering what Asparagus would taste like in this recipe; to my wonders, it takes away the complete show of the dish.

5. Grilled Belgian Endives

Endives taste the best when they are grilled. I tried this grilled Belgian endive recipe once, and now I make it once every week.

Cooking time: 25 minutes | Servings: 4

Ingredients:

·       4 heads of Belgian endive

·       Salt to taste

·       4 tbsp. of extra virgin olive oil

·       Fresh ground pepper

Directions:

Set the grill to preheat and cut the Belgian endive head in half. Make a deep incision till the end of the root and drizzle it with olive oil. Place it on the grill and let it cook for 15 minutes till they are tender. Add some black pepper to the top, and your dish is ready.

What’s a summer if you don’t have a poolside barbecue party in your backyard? So take out your old grill out and put it to use with these mouth-watering, no-meat grilled recipes. I highly recommend for you to try them once and enjoy your summer with deliciousness.

Author’s Bio

Emily Taylor has a huge passion for gardening with the urge to know and control every little thing that happens inside her house. When she isn’t glued to her backyard or caring for the house, she spends time writing her blog Lovebackyard.com hoping to share her tips and stories to people who want to transform their house into a real paradise. You can reach her at emily@lovebackyard.com or on Twitter at @Emily_Taylor9.

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Recipe: Vegan Sloppy Joes

SLOPPY JOES
Sloppy Joes are another of my favorite childhood sandwiches. We ate them on white bread and Mom always made the filling from scratch, never from a can. This version, made with high-fiber, vitamin- and mineral-rich wheat berries, has all of the flavor that kids love in a Sloppy Joe without the unwanted animal protein or fat.

Makes 6 sandwiches - Vegan

• 1 medium yellow onion, finely chopped 
• 1/2 green bell pepper, finely chopped 
• 1 celery stalk, finely chopped 
• 2 garlic cloves, minced
• 2 cups cooked wheat berries (see Tip)
• 1 (15-ounce) can tomato puree 
• 1/3 cup Date Puree (recipe below) 
• 1/4 cup ketchup 
• 1 tablespoon vegan Worcestershire sauce or tamari 
• Sea salt and black pepper 
• 6 whole-grain hamburger buns

1. Sauté the onion, bell pepper, and celery in a medium-size skillet over medium heat for 7 to 8 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add the garlic and cook for another minute. 
2. Add the cooked wheat berries, tomato puree, date puree, ketchup, and Worcestershire sauce, and cook, stirring occasionally, until the sauce thickens, about 10 minutes. Season with sea salt and black pepper to taste. 
3. Place the bottom halves of each hamburger bun on a work surface and top with some of the filling. Place the tops of the buns on the sandwiches and serve.

RECIPE TIP
Wheat berries can be found at natural food stores and online retailers. To cook them, combine 2/3 cup wheat berries and 2 cups water in a small saucepan. Bring the water to a boil over medium-high heat, reduce the heat to medium, cover, and cook for 50 to 60 minutes, until the water is absorbed and the wheat berries are tender.

DATE PUREE
I use this puree in a lot of dessert recipes. It is a great way to get your family off processed sugar.

Makes 3 cups

• 2 cups pitted dates 
• 2 cups water

1. Combine the dates and water in a small saucepan. Cover and cook over medium heat until the dates are tender, about 10 minutes. Drain and reserve the cooking water. 
2. Puree the dates in a blender, adding just enough water to make a creamy consistency. Let cool to room temperature, then store in an airtight container for up to a week.

RECIPE TIP
Add as little water as possible to the dates to concentrate the sweetness in the puree. Date puree is not a 1:1 replacement for sugar and, to the newbie, may not taste as sweet. If you are trying to use this date puree instead of sugar in your favorite recipes, you may need to cut back a bit on the liquid in your recipe, and it may take a little experimentation to figure out exactly how much date puree to use.

Recipe courtesy of The China Study Family Cookbook.
Chef Del Sroufe is co-owner and Executive Chef of Wellness Forum Foods. He is the author of Forks Over Knives-The Cookbook, The China Study Quick & Easy Cookbook, The China Study Family Cookbook, and Better Than Vegan, the story of his struggle with weight loss and gain, and how he managed to lose over 200 pounds on a low fat, plant based diet. Del teaches cooking classes and helps people transition to a plant-based diet. Learn more at chefdelsroufe.com.

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Recipe: Corn and Black Bean Salsa

CORN AND BLACK BEAN SALSA

Older kids who have good knife skills can make this recipe on their own to have for a healthy snack. Even younger kids can toss everything together once it has all been cut up.

Serves 6 to 8 - Vegan

• 2 (15-ounce) cans black beans, rinsed and drained, or 3 cups cooked black beans
• 1 (12-ounce) bag frozen corn, thawed, or 2 cups fresh corn
• 2 roasted red bell peppers, diced (see Tip)
• 1 large tomato, diced
• 1 small red onion, diced
• 1 jalapeño pepper, seeded and minced
• 3 garlic cloves, minced
• 1/2 cup chopped fresh cilantro
• Grated zest of 1 lime
• Juice of 2 limes
• 2 teaspoons ground cumin
• Sea salt, to taste

Combine all the ingredients in a large bowl and mix well. Store in an airtight container in the refrigerator for up to 4 days.

RECIPE TIP
Serve this salsa with corn chips as an appetizer or snack, as a salad on a bed of mixed greens, or in a whole-grain tortilla as a wrap.

NOTE FOR THE COOK
You can buy roasted red peppers in a jar, or you can roast your own. Carefully hold a red bell pepper over an open flame and let it char all over. Transfer it to a paper or plastic bag to steam, then peel off the blackened part by hand. Do not rinse it or you will lose all the flavor of roasting.

Recipe courtesy of The China Study Family Cookbook.
Chef Del Sroufe is co-owner and Executive Chef of Wellness Forum Foods. He is the author of Forks Over Knives-The Cookbook, The China Study Quick & Easy Cookbook, The China Study Family Cookbook, and Better Than Vegan, the story of his struggle with weight loss and gain, and how he managed to lose over 200 pounds on a low fat, plant based diet. Del teaches cooking classes and helps people transition to a plant-based diet. Learn more at chefdelsroufe.com.

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Recipe: Vegan Carrot Dogs

CARROT DOGS

Kids of all ages love hot dogs—the epitome of American food. Keep these carrot dogs on hand so your kids can have them whenever they want a quick meal. I like mine with Lentil Chili (page 179), but let your kids choose their favorite toppings.

Makes 6 sandwiches - Vegan

• 6 large carrots, peeled and trimmed to fit your hot dog buns
• 2 cups water
• 1/4 cup tamari
• 1 tablespoon red wine vinegar
• 4 garlic cloves, minced
• 1 teaspoon granulated onion
• 1 teaspoon mustard powder
• 1 teaspoon ground coriander
• 1/2 teaspoon ground mace
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon black pepper
• 6 hot dog buns, toasted if desired

1. Bring a 2-quart pot of water to a boil over medium-high heat. Add the carrots and bring the water back to a boil. Reduce the heat to medium and let the carrots cook until they are tender, 8 to 10 minutes. Drain the carrots and rinse them under cool water to stop the cooking.
2. While the carrots are cooking, whisk together the water, tamari, red wine vinegar, garlic, granulated onion, mustard powder, coriander, mace, smoked paprika, and black pepper in a baking dish. Add the carrots to the marinade and toss to coat. Cover the dish and refrigerate for at least 12 hours.
3. Heat a large skillet over medium-high heat. Add the carrots and the marinade and cook, turning the carrots occasionally, until most of the marinade has evaporated and the carrots have started to brown, about 10 minutes.
4. Serve in a bun with your favorite toppings.

RECIPE TIP
Be sure to choose carrots of equal size so they all cook in the same amount of time.

Recipe courtesy of The China Study Family Cookbook.
Chef Del Sroufe is co-owner and Executive Chef of Wellness Forum Foods. He is the author of Forks Over Knives-The Cookbook, The China Study Quick & Easy Cookbook, The China Study Family Cookbook, and Better Than Vegan, the story of his struggle with weight loss and gain, and how he managed to lose over 200 pounds on a low fat, plant based diet. Del teaches cooking classes and helps people transition to a plant-based diet. Learn more at chefdelsroufe.com.

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Recipe: White Bean Salad with Apricots and Pistachios

WHITE BEAN SALAD WITH APRICOTS AND PISTACHIOS

I was babysitting for a friend’s kids once and decided to make a bean salad for lunch. I let the kids pick some of the ingredients, and this is what we came up with. It is still a favorite of mine—and theirs.

Serves 4 - Vegan

• 2 (15-ounce) cans white beans, rinsed and drained, or 3 cups cooked white beans (see Tip)
• 1 medium red onion, diced
• 1 medium red bell pepper, seeded and diced
• 3/4 cup dried unsulfured apricots, chopped
• 3 tablespoons chopped fresh mint
• 1/2 cup toasted pistachios
• Grated zest of 1 orange
• Juice of 2 oranges
• Juice of 1 lemon
• 1/2 teaspoon crushed red pepper flakes
• Sea salt, to taste

Combine all the ingredients in a large bowl and mix well. Store in an airtight container in the refrigerator for up to 5 days.

RECIPE TIPS

• Any white beans will work in this recipe—Great Northern, cannellini, or navy—so use whatever you have on hand.
• You can use this recipe as a template for different bean salads. Try different beans, different dried or fresh fruits, and different herbs like basil, cilantro, or tarragon. If you are not a fan of beans, substitute 4 cups cooked brown rice or cooked quinoa.
• You might be tempted to skip the orange zest in this dish or to use bottled orange juice or lemon juice in place of fresh juice, but the fresh juice has much better flavor than the bottled. Have fun at home and do your own taste test to see which your family likes better.

NOTE FOR THE COOK

You can toast nuts in the oven or on the stovetop. I prefer the oven method because it is a little more forgiving if I happen to walk away from the kitchen and leave them unattended. On the stovetop, nuts quickly go from toasted to burned, so you have to stay with them to avoid burning.

• Oven method: Preheat the oven to 350°F. Coarsely chop the nuts and spread them out on a rimmed baking sheet. Bake the nuts until fragrant and lightly browned, 7 to 8 minutes.
• Stovetop method: Coarsely chop the nuts and toast them in a skillet over medium-low heat, shaking the pan frequently, until fragrant and lightly browned, 4 to 5 minutes.

Recipe courtesy of The China Study Family Cookbook.
Chef Del Sroufe is co-owner and Executive Chef of Wellness Forum Foods. He is the author of Forks Over Knives-The Cookbook, The China Study Quick & Easy Cookbook, The China Study Family Cookbook, and Better Than Vegan, the story of his struggle with weight loss and gain, and how he managed to lose over 200 pounds on a low fat, plant based diet. Del teaches cooking classes and helps people transition to a plant-based diet. Learn more at chefdelsroufe.com.

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Recipe: Vegan Cheesecake Pops

CHEESECAKE POPS
I grew up in a neighborhood where the ice cream truck was a staple visitor in the summer months. If I could find an ice cream truck that served this delicious treat, the kid in me would go running for the truck today.

Makes 9 ice pops

• 1/2 cup raw cashews 
• 1 cup Medjool dates, pitted 
• 1 cup strawberries, blueberries, or raspberries, fresh or frozen 
• 2 tablespoons fresh lemon juice

1. Put the cashews and dates in a bowl, cover with water, and soak for at least 4 hours or overnight. 
2. Drain and reserve the soaking liquid. Transfer the cashews and dates to a blender, along with the berries and lemon juice. Puree until smooth and creamy, adding enough of the soaking liquid to make a creamy consistency. 
3. Spoon the puree into freezer pop molds, cover, and place craft sticks in the molds. Freeze until firm, about 3 hours. 
4. To remove the pops from the molds, rinse the molds under cool water for 30 seconds, remove the lid, and gently pull the pops from the molds. Serve immediately, or store frozen in zip-top bags.

RECIPE TIPS
To make vanilla cheesecake pops, leave out the berries and add 2 tablespoons more cashews, 1/4 cup water, and 1 teaspoon pure vanilla extract to the blender.

Removing the pops from the molds can take a little effort and a little patience. The first time I made freezer pops I thought that hot water was the best way to get the pops out of the mold. Instead, it made a mess. Practice patience in the kitchen and teach your kids the same. You will be rewarded with a better treat for your efforts.

Sugar-free desserts may not taste sweet enough for those first starting to eat a healthier diet. It can take several weeks for your taste buds to down-regulate. If your kids, or you, are not enjoying sugar-free choices like this one, start by replacing half of the dates with an equal amount of maple syrup and then slowly reducing the amount of maple syrup while increasing the amount of dates in subsequent batches.

Recipe courtesy of The China Study Family Cookbook.
Chef Del Sroufe is co-owner and Executive Chef of Wellness Forum Foods. He is the author of Forks Over Knives-The Cookbook, The China Study Quick & Easy Cookbook, The China Study Family Cookbook, and Better Than Vegan, the story of his struggle with weight loss and gain, and how he managed to lose over 200 pounds on a low fat, plant based diet. Del teaches cooking classes and helps people transition to a plant-based diet. Learn more at chefdelsroufe.com.

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Recipe: Carrot Ginger Soup

Carrot Ginger Soup

Yield: 6 servings (about one cup each)

VEGAN

Ingredients:

• 1 onion
• 1 lb. carrots
• 1-inch piece ginger
• 1 clove garlic
• 2 tsp. olive oil
• Pinch cayenne pepper, or more to taste
• 1 quart water plus 1 Tbs. light miso
• Salt & freshly ground pepper to taste (or white pepper)
• Chiffonade of basil or Thai basil for garnish

Directions:

1. Peel and coarsely dice onion.
2. Peel and slice carrots.
3. Peel and slice ginger (scrape skin off ginger with the dull back-side of a paring knife).
4. Peel and chop garlic.

1. Warm olive oil in a heavy bottomed saucepan. Add onion, carrots and ginger.
2. Sauté over medium heat until starting to soften.
3. Add garlic, and continue to cook for a minute longer.
4. Add cayenne, water and miso, and bring to a boil over high heat.
5. Turn down to a simmer and cook, covered for 15 minutes.
6. Taste, and add salt and pepper as needed.
7. Continue to cook another 10 minutes, until very soft. Puree in the blender until smooth. Adjust seasonings and add more water if too thick.
8. Garnish bowls of soup with a chiffonade of fresh basil or Thai basil, and serve.

Nutritional Analysis:
Calories per serving 53
Calories from fat 16
Total fat 1.7 g
0 Transfat
0 Mg. cholesterol
52 mg. sodium
k271 mg. potassium
Total carbohydrates 9.1 g
Dietary fiber 2.5 g
Sugars 4.4 g
Protein .9 g
Vit A 13%
Vic C 17%
Calcium 09%
Iron 7%
Nutrition grade A
Low in saturated fat
High in dietary fiber, iron and potassium
Very high in vitamin A, B6 and C

Founded by mother-daughter duo Terry and Tracy Paulding, Paulding & Co. specializes in creating innovative event ideas for families and corporate entities through public cooking classes and exercises.

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Recipes: Bohemia Beer Guacamole and Tecate Salsa

Bohemian Guacamole

Ingredients:

·         2 large ripe avocados

·         _1/3 up tomatillo salsa

·         2 tablespoons of chopped fresh cilantro

·         Salt

·         4 sun-dried tomatoes (not packed in oil)

·         _1/2 cup Bohemia beer

·         _1/4 cup diced roasted red peppers

·         Tortilla chips 

Instructions:

1.    Cut avocados in half by rotating the knife all the way around the pit. Twist the two halves apart, then scoop out the pits.  With a spoon, scoop the pulp into a large bowl. Coarsely mash with the spoon or a potato masher. Stir in the Guacamole Mix, cilantro and salt to taste. Divide equally among three serving bowls.

2.    Mix sun-dried tomatoes with beer and microwave on high for 1 to 2 minutes. Let stand until tomatoes are softened. Strain off beer and coarsely chop tomatoes. Stir tomatoes and red peppers into the guacamole. Season with salt.

3.    Serve the guacamole with Frontera Tortilla Chips.

Tecate Fresh Salsa

Ingredients:

·         2 cups fresh tomato, peeled and diced

·         ^1/2 cup (4 oz.) Tecate beer

·         ^1/4  cup (2 oz.) chopped onion into 1/8 inch

·         ^1/8 (1 oz.) seedless Jalapeños without seeds and diced

·         ^1/8 cup (1 oz.) finely chopped fresh cilantro

·         ^1/2  tablespoon of salt

Instructions:

1.       Combine all ingredients on a bowl and refrigerate for 2-3 hours before serving

* Tip: don’t remove the seed of the Jalapeños to make the salsa spicier

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