Perfect(ly healthy) Chocolate Sauce

Posted on August 16, 2013 by eatlessvelveeta

I don’t really like to bake, but I really love dessert. And by dessert, I mean chocolate. If there was a way to eat a huge piece of chocolate cake everyday and stay healthy, I’d do it in a heartbeat. So until someone figures that out, I’ve created something to tide us over. It’s simple, healthy, made from clean, whole ingredients. And you don’t have to feel the slightest bit guilty about eating it.

Chocolate sauce is the answer. It’s the perfect way to have your cake and eat it, too. Especially if you’re like me and don’t want to make a whole dessert during the week that you feel obligated to finish just so it won’t go to waste. We are a family of two here at my house, and I work from home. So you do the math on who might consume most of those calories.

Now, back to chocolate sauce. This is the key to making every dessert just a little better. Put it on ice cream, cheesecake, or brownies. Use it as a dip for strawberries, cookies, pound cake, or churros. Even drizzle it over a grilled banana and garnish it with a handful of your favorite nuts. I mean, the possibilities are endless. So tonight by adding a spoonful of chocolate sauce and a sprinkling of sliced almonds, I turned this teeny little dairy free ice cream sandwich* into a decadent dessert to die for.

RECIPE: Perfect(ly healthy) Chocolate Sauce

2 TBSP coconut oil
2 TBSP raw honey
1/4 cup dark cocoa powder
2 TBSP nonfat greek yogurt
2-3 TBSP almond milk

Combine the coconut oil and raw honey in a small bowl. Microwave for 20 seconds until it’s melted together. Stir in the cocoa powder until smooth. Once combined, stir in the greek yogurt. Slowly add almond milk to thin out the mixture to the perfect consistency. Because you’re using cocoa powder instead of melting chocolate solids, adding liquid will not cause the sauce to seize up. It’s very easy and completely forgiving. Adjust the amount of cocoa and sweetness to your liking. This recipe makes approximately one cup of sauce. Enjoy!

* The SO DELICIOUS brand of ice cream sandwiches make the perfect size small dessert. They can be found in the natural food freezer section of your grocery store.

Shrimp Fried Quinoa

Posted on August 15, 2013 by eatlessvelveeta

Whenever I make quinoa for a recipe, it never ceases to amaze me how it makes five times as much as I plan for every single time, so there is usually a big container in the fridge for the next day or two. There isn’t always a plan for the leftovers, but the other day I was craving fried rice. So I had (plenty of) quinoa, happened to have all the traditional veggies in the fridge, and even found some little salad shrimp in the freezer. (I wish I had fresh shrimp in the fridge instead, but it just wasn’t in the stars that day). Nonetheless, here’s what I whipped up.

NOTE: This can be made into a vegetarian meal by substituting diced, baked tofu instead of the shrimp. ANOTHER NOTE: I recommend cooking the quinoa in stock instead of water to give it more flavor.

RECIPE: Shrimp Fried Quinoa

3-4 cups leftover quinoa, chilled
1 small onion, diced
4 carrots, diced
8 green onions, chopped (reserve 2 TBSP)
1 garlic cloves, chopped
1 tsp fresh ginger, peeled and minced
1 cup frozen peas, thawed
½ lb cooked salad shrimp or cooked large shrimp diced
3 eggs, beaten
3 TBSP teriyaki sauce
4 TBSP soy sauce
2 tsp sesame oil
3 TBSP safflower or light olive oil for stir frying

DIRECTIONS:

Begin by making the sauce. Mix together the soy, teriyaki and sesame oil and set aside. Then start stir-frying the ingredients in layers. Using a wok or large saute pan, heat the oil and cook the carrot and onion for a few minutes before adding the green onions, ginger and garlic to the pan. Stir for a couple minutes more. Make sure the pan is super hot, then add another drizzle of oil to stir fry the quinoa. Next add the shrimp (or tofu), peas, sauce mixture and stir over high heat until it’s evenly distributed. Then scrape everything to the edges of the pan so there is room to scramble the eggs in the middle. Once the egg is cooked, mix throughout the rest of the fried quinoa. Top with remaining scallions for garnish and serve. Makes 3-4 servings, depending how hungry you are. Enjoy!

Nut Butter Chocolate Chip Cookie Dough Bites

Posted on August 14, 2013 by eatlessvelveeta

Seemingly one of the most widely spread Facebook recipes I’ve seen, these cookie bites are pretty good when you’re craving melty, homemade chocolatey chip cookies. They are wheat free, gluten free, dairy free and pack a nice punch of protein and fiber. In my opinion, they’re only good when they’re warm, so I recommend making the batter and keeping it in an airtight container in the fridge, only baking the amount you want to eat each time. Plus, it’s a good way to not over indulge.

RECIPE: Nut Butter Chocolate Chip Cookie Dough Bites

1 can chic peas (drained, rinsed and patted dry)
2/3 cup almond butter (or any kind of natural nut butter you have on hand)
1/4 cup maple syrup, honey or agave nectar
2 teaspoons vanilla extract
1 teaspoon baking powder
Pinch of sea salt, optional
1/2 cup dark chocolate chips

Directions:
Preheat oven to

350F. Line a baking sheet with parchment paper or use a silpat. Combine all ingredients except chocolate chips in a food processor. Blend until completely smooth, stopping to scrape down the sides as needed. Stir in chocolate chips. Using a small cookie scoop or a teaspoon, drop cookie dough on baking sheet. You don’t need to leave a lot of room between the cookies as they don’t spread out or rise up much at all. Bake for 10 minutes. Remove from oven and let sit for about 5 minutes before eating.

Kale Salad with Tahini Goddess Dressing and Spicy Garlic Croutons

Posted on August 13, 2013 by eatlessvelveeta

I learn a lot from my gluten free friends. Including realizing certain products contain wheat. Goddess dressing is one of those products – and while I really don’t like bottled salad dressings at all, I will grab a bottle of Annie’s Goddess Dressing in a pinch. Not any more. This dressing is so similar made with just a few ingredients you can throw right in the blender. I apologize for another kale salad, but this superfood tossed with a homemade tahini dressing and crispy croutons with a kick is just too good not to share. I also recommend doubling the dressing recipe and keeping it in the fridge.

VARIATION: After making this a few times, I started adding 1 large carrot (peeled and rough chopped) to the blender. This increases the health value exponentially, while lowering the fat and improving the thickness. This variation is like goddess dressing meets ginger carrot dressing from your favorite Japanese place. I’ll never make it without carrot again.

RECIPE: Kale Salad with Tahini Goddess Dressing

a bunch of kale, washed, stem removed, leaves chopped into bite size pieces
1/2 cup tahini (sesame paste)
1/2 cup olive oil
1/2 cup water
1/4 cup tamari
2 TBSP red wine vinegar
2 TBSP lemon juice
2 TBSP fresh ginger root
2 cloves garlic
1 large carrot (peeled and rough chopped) ** see VARIATION above
freshly cracked black pepper to taste

DIRECTIONS: Prepare kale; set aside. Mix all remaining ingredients in the blender and blend until smooth. Adjust seasonings to your liking. (I added another tablespoon of olive oil, water for consistency and an extra splash of tamari for a little more saltiness, but to each his own.)

RECIPE: Spicy Garlic Croutons

4 slices of bread cut up into cubes (I like Udi’s gluten free whole grain millet, but anything will do)
2 cloves garlic, chopped
1/4 tsp red chile flakes
6-8 TBSP extra virgin olive oil
salt and pepper to taste

DIRECTIONS:
In a small saucepan, heat up olive oil with chopped garlic and red chile flakes. Remove from heat just before garlic starts to brown. Preheat oven to 375 degrees. Arrange bread cubes close together on a sheet pan and drizzle with hot garlic oil, a little salt and pepper. Toss to coat evenly (be careful, the oil is hot!). Taste to make sure the seasonings are right and then spread out croutons on the sheet. Bake for approximately 12 minutes, tossing once. Keep your eye on them so they don’t get too brown.

ASSEMBLY: In a large salad bowl, toss kale with the amount of dressing and croutons you like. This keeps pretty well in the fridge, but you might want to reserve the croutons just before serving, in that case. Enjoy!

Smoky Tomato Salsa

Posted on August 10, 2013 by eatlessvelveeta

Salsa is just about the best condiment on the planet – way better than ketchup. It’s fresh, healthy, versatile and can be made a thousand ways. I’ve found the best, most consistent result comes from a combination of sweet, fresh grape tomatoes and organic diced tomatoes. When tomatoes are in season, you can use more fresh. But having the combo allows you to make this all year long. This recipe is my favorite, and I can eat it by the gallon. So, if I were you, I’d double this to have more for later!

RECIPE: Smoky Tomato Salsa

2 containers fresh grape tomatoes
2 cans organic diced tomatoes
1 poblano pepper
1 chipotle pepper (smoked jalapenos canned in adobo sauce)
1-2 jalapenos, deseeded (depending on how spicy you like it)
4 scallions
1/4 medium red onion
1 garlic cloves
1 small lime (use 1/2 to start)
handful of fresh cilantro (start small; add more as needed)
1/2 – 1 tsp ground cumin
1/4 – 1/2 cup tomato paste
salt to taste

DIRECTIONS:
Add both kinds of tomatoes to a large food processor. Rough chop the ingredients and add to tomatoes. Pulse until ingredients are they are well blended. You’ll notice that the tomatoes begin to release their water in this fresh, uncooked salsa recipe, so now add the tomato paste – it helps thicken some of that liquid and add a richness to the salsa. If you wish, strain (without squeezing) the excess water before serving. (This is just what happens with really fresh salsa.) Taste and adjust levels of cumin, salt, lime and chipotle pepper. You can add more of any of the ingredients until it’s as spicy and flavorful as you want it. Enjoy!

VARIATION: You can do the same thing with all fresh yellow tomatoes, leaving out the chipotle peppers and diced tomatoes to retain the bright yellow color. Also, use a sweet yellow onion for this variation.

Kale and Quinoa Salad with Mango & Feta

Posted on August 10, 2013 by eatlessvelveeta

My friend, Geri, brought me the fixins’ for this salad a few months back because she had picked some fresh kale out of her garden that morning. It blew my mind. It’s one of those dishes that each ingredient is independently delicious, but together it’s even better than the sum of its parts. I’ll do my best to be precise, but from what I understand this recipe has evolved like a game of ‘whisper down the alley’ among a group of Santa Fe friends. No one follows a specific recipe so we all have our favorite variations. But the one I’m posting is Geri’s favorite. (Another friend, Allyn, adds shredded carrots to hers.) I actually like it without the fruit and cheese, but honestly I eat it differently almost every time I make it. Here goes.

RECIPE: Kale and Quinoa Salad with Mango & Feta

3 cups cooked quinoa (nice and fluffy)
2 cups kale, shredded/chopped into small pieces
1 mango, peeled and diced
handful of fresh, chopped herbs (mint, dill, chives, basil – whatever you have)
4 scallions, chopped
1/2 – 3/4 cup of crumbled feta (add as much as you like)

FOR VINAIGRETTE:

1/4 cup cider vinegar
1/2 cup olive oil
1 TBSP agave nectar, honey, pure maple syrup
1 clove garlic, chopped
salt and pepper to taste

DIRECTIONS:
Add quinoa, kale, mango, fresh herbs, scallions and feta to a large mixing bowl. Shake all dressing ingredients in a jar with a lid. Drizzle the dressing into the salad a bit at a time until it’s to your liking. Add salt and fresh cracked pepper to taste.

NOTE: When I make this salad, I add a little feta each time I dish it out, rather than in the bowl. The feta taste seems to take over the freshness of the salad as it sits in the fridge. Don’t worry if you don’t eat it all in one sitting – this is even better the next day! And I hear it’s great with blueberries instead of mango. Enjoy!

Cocoa Swirl Cheesecake Bars in the Raw

Posted on August 9, 2013 by eatlessvelveeta

Detoxinista has be to one of my favorite food bloggers for healthy eating. I came across this recipe of hers last year when I was hunting for a new healthy dessert idea. Wow, this is a gem – especially since I’m a huge fan of hiding vegetables in dishes whenever I can. Not to mention this taught me a completely new concept and way of looking at zucchini. I don’t typically seek out eating ‘raw,’ other than the obvious salad, but I swear this dessert will change your mind, too.

I’ve made this probably a thousand times (yes, it’s that good) and because it’s stored in the freezer, that means you can cut it into little squares and have one or two whenever you’re craving something sweet. This version is slightly adapted because I added more of the veggie component so I could splurge a little more on the amount of swirl. 😉

NOTE: this recipe contains RAW (untoasted) nuts which can be purchased at any grocery store in the bulk nut or produce section on one of those little displays.

RECIPE: Chocolate Crust

1 cup pecans
2 Tablespoons cocoa powder
2 Tablespoons pure maple syrup
1 Tablespoon coconut oil
1/2 teaspoon vanilla extract
1/4 teaspoon sea salt

Directions:
In a mini-food processor, process the pecans until they are crumbly. Add in the rest of the crust ingredients, and process until thoroughly combined, scraping down the sides if necessary. Then transfer the crust to a square 6″ Tupperware, lined with plastic-wrap or parchment, and press down evenly. Place the crust in the freezer to set for at least 10 minutes, while you make the cheesecake filling.

RECIPE: Cheesecake filling

1 cup RAW cashews, soaked for at least an hour (there are pale, unroasted cashews)
1 cup zucchini, peeled to remove the green and chopped
2 Tablespoons fresh lemon juice
2 Tablespoons coconut oil
1/4 cup honey or agave
1 teaspoon vanilla extract
1/4 teaspoon sea salt

Directions:
Throw all of the ingredients into a blender and blend until silky smooth – be patient, it will happen. Pour the filling over the chocolate crust and smooth the top, using a spatula:

RECIPE: Chocolate Swirl
NOTE: I double this because it’s my favorite part and makes the dessert taste so much richer, so the picture isn’t as chocolatey as my version turns out. This is why I modified the recipe to include more zucchini.

2 Tablespoons cocoa powder
1 Tablespoon pure maple syrup
1 Tablespoon coconut oil, softened

Directions:
Whisk the ingredients together until smooth. Then drizzle over the cheesecake mixture. Take a knife and drag through the drizzle. Like I said, mine isn’t hugely marbled because the chocolate almost covers the entire top.

Once your cheesecake bars are “swirled” to your liking, place them in the freezer to set for at least 4 hours. When they are firm, pull out the frozen cheesecake ‘block’ using the wrap or parchment ‘handles’ and place on a cutting board. Cut into squares and serve chilled. Be sure to store these in the freezer– they will melt quickly at room temperature!

NOTE: If I’m serving this to guests, I usually trim off the edges (and eat them myself) so I can cut perfect squares.
**Recipe and images by Detoxinista.

Rosemary Grilled Lamb Chops with Sweet & Sour Mint Jus

Posted on August 3, 2013 by eatlessvelveeta

Just when you can’t eat another piece of grilled chicken or hamburger on the barbie, lamb chops are a welcome change – plus they are so easy to make and really delicious. Perfect with a giant salad or some grilled veggies of your choice.

RECIPE: Rosemary Grilled Lamb Chops
• 2 lbs lamb chops
• 4 cloves garlic, chopped
• 3 TBSP fresh, chopped rosemary
• olive oil
• salt and pepper

DIRECTIONS:
Toss lamb in olive oil, garlic and rosemary. Salt and pepper each side. Grill over direct heat 3-4 minutes per side, flipping only once. This should be medium, depending on your grill. Tent with foil for 10 minutes to let the meat rest.

RECIPE: Sweet & Sour Mint Jus

• 1/4 cup vinegar (white wine, cider, champagne, red wine)
• 1/4 cup raw sugar
• 1/4 cup water
• 1/3 cup chopped mint
• 1 tsp chopped hot red pepper, chopped
• 1 clove garlic, chopped
• 1/4 cup olive oil
• salt and pepper to taste

DIRECTIONS:
Muddle together sugar and mint in a bowl. Add remaining ingredients and then whisk in olive oil. Taste and adjust sweetness, saltiness and sour levels to your liking. Divide into small bowls so each plate has their own for dipping. Enjoy!

Mini Zucchini Parmesan Tarts

Posted on August 3, 2013 by eatlessvelveeta

I’ve been thinking about a new series on the blog dedicated to reviewing some of those funny, flash-in-the-pan, social media recipe crazes that show up repeatedly in Facebook news feeds everywhere. When I see something at least five times from unrelated people, I consider it a fad worth trying. I’ve given many of them a whirl – some are secret little gems; others are complete and total flops.

Just a little note about this category of recipes: they are jam-packed with modifications and might have a slightly different name. Long story short, all of these have been inspired by Facebook in one way or another. Here’s the first in the series.

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Zucchini is extremely versatile and can be use a thousand different ways – because it really doesn’t taste like anything. It relies heavily on cooking technique, marinades, dips, and accompaniments to demonstrate its value. But it has a ton when you figure out what to do with it. I saw this idea blast the internet a few weeks ago and decided to give it a try. Plus, I really love cheese – especially parmesan because it has tons of flavor so you can eat less and feel just as satisfied. More bang for the buck, if you will. This recipe is great for a snack, a side dish or even for breakfast when you need a punch of veggies and some protein. Here goes…

RECIPE: Mini Zucchini Parmesan Tarts

2 small or 1 large zucchini (grated; I use the food processor with the grating attachment), but you can do it with a box grater)
3/4 cup freshly grated parmesan cheese (no green can!)
1/4 freshly chopped chives (or scallions, parsley, dill, tarragon, basil – whatever fresh herb you have, but I prefer the mild onion flavor from chives)
good pinch of salt and cracked black pepper
1 or 2 eggs, beaten (see note below)
1/2 cup nonfat greek yogurt (to serve on the side)

DIRECTIONS:
Preheat oven to 375 degrees. Add all ingredients to mixing bowl and toss to combine with (clean) hands. Generously spray a mini-muffin tin with non-stick spray and fill each well with zucchini mixture, pressing it down with your fingers. Bake for approximately 35 minutes until edges and bottom are a deep crispy brown and ingredients are set. Serve warm or room temperature with a dollop of nonfat greek yogurt for extra protein – and because it’s delicious.

NOTE: if making these for breakfast, use 2 eggs. I think they set better with two, although I like the taste better with one because it’s more cheesy. But that’s just me. Experiment and decide for yourself. Enjoy!

Chocolate Pudding in the Raw

Posted on August 1, 2013 by eatlessvelveeta

I love super-healthy desserts that trick everyone into thinking they are falling off the food wagon. And the best part is admitting that it’s so good for them, it’s actually okay to have a (small) second helping. This one has so few ingredients, that it’s hard to believe how good it is. Plus, it’s a simple, comfort food that reminds me of childhood.

So, who doesn’t love chocolate pudding, right? Yum. But usually it’s made with egg yolks, milk, heavy cream, lots of sugar and it has to be cooked carefully over low heat to prevent scorching and starting all over again. Or you can make it out of the little square box, but that’s a big no-no in my book. Not this recipe. In fact it’s dairy-free, vegan, full of raw ingredients and no cooking necessary! Well, what is it made from? Avocados. But no one will ever know, unless you tell them ahead of time and they’ll swear they do. They’re lying.

RECIPE: Chocolate Pudding in the Raw

2 completely ripe avocados
6-8 TBSP dark cocoa powder (if you don’t have dark, regular will work fine)
1/4 cup agave nectar (or pure maple syrup if you don’t have agave)
2 tsp pure vanilla extract
1 can coconut milk (use everything but the liquid on the very bottom; if using light, only use 1/2 can or it will be too watery)

DIRECTIONS: Scoop out avocado into a food processor. Add cocoa powder, agave & vanilla. Blend until smooth. You’ll have to scrape down the sides of the bowl a few times until it becomes the consistency of a super thick pudding and no green avocado flecks remain. Taste for sweetness and add more agave, if you like. I’m not a huge fan of super-sweet desserts, so the agave measurement might be a little less than some people prefer. Also, the ripeness of the avocados can affect the measurements. But taste, taste, taste as you go! That’s the only way to be sure.

In a separate bowl, add the coconut milk and 1 tsp vanilla. Beat with a mixer until smooth. Combine (by hand – not with your hands – using a spoon) the chocolate mixture with the coconut milk to lighten up the texture. Refrigerate for at least an hour. Serve in small bowls and garnish with a mint leaf, if you have it.

This pudding is packed full of omega 3, healthy fats, anti-oxidants, and potassium! So enjoy!