emilyhoneycutt.com http://www.emilyhoneycutt.com Deliciously Green! Mon, 04 Jun 2018 18:27:45 +0000 en-US hourly 1 Hibiscus Agua Fresca http://www.emilyhoneycutt.com/hibiscus-agua-fresca/ http://www.emilyhoneycutt.com/hibiscus-agua-fresca/#respond Thu, 03 Aug 2017 20:39:21 +0000 http://www.emilyhoneycutt.com/?p=4019 This sweet, tart and refreshing summer drink is healthy and easy to make.  My 10-year old son absolutely loves it and asks for it as a special treat!  Agua Fresca is a classic Mexican beverage made from watermelon juice or another fruit juice with the addition of lime juice and sugar.  In this rendition, I’ve...

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This sweet, tart and refreshing summer drink is healthy and easy to make.  My 10-year old son absolutely loves it and asks for it as a special treat!  Agua Fresca is a classic Mexican beverage made from watermelon juice or another fruit juice with the addition of lime juice and sugar.  In this rendition, I’ve added a hint of strawberry along with the watermelon and used hibiscus tea as the tart and tangy base.  The combination of ruby red tea and juicy red summer fruit are a mildly sweet-tart combination that needs no other sweeteners.

Makes about 8 cups and keeps in the refrigerator for up to 3 days, but is best served within 24 hours.

Hibiscus Agua Fresca
 
Prep time
Total time
 
Author:
Recipe type: Beverage
Cuisine: Mexican
Serves: 8 cups
Ingredients
  • 4 cups water
  • 3 hibiscus tea bags – I used Red Zinger™, but you can use Passion by Tazo or whatever hibiscus tea you like
  • 1 small seedless watermelon, rind cut off and discarded; flesh cut into cubes (about 8 cups)
  • 2 cups fresh or frozen strawberries
  • Garnish: fresh mint leaves, fresh strawberries, fresh watermelon
Instructions
  1. Boil water, then pour over teabags in heat safe pitcher (I use a 4-cup glass Pyrex measuring cup). Steep for 15 minutes, then cool to room temperature. Remove and discard teabags.
  2. Place watermelon cubes and strawberries in a blender and blend well. Strain into a glass pitcher. Add cooled tea. Add a few mint leaves, stir gently and place in refrigerator. Chill for at least 2 hours or up to overnight.
  3. Serve over ice with a garnish of fresh mint leaves, a fresh strawberry and a slice of fresh watermelon.

 

Nutrition Facts:  In a study measuring the antioxidant levels of 3100 foods, beverages, herbs, spices and supplements, including 283 beverages, hibiscus tea was found to be the beverage highest in antioxidants[i].

Recipe by Emily Honeycutt, 2016. © All Rights Reserved.  www.emilyhoneycutt.com

[i] Carlsen MH, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, Willey C, Senoo H, Umezono Y, Sanada C, Barikmo I, Berhe N, Willett WC, Phillips KM, Jacobs DR Jr, Blomhoff R. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutr J. 2010 Jan 22;9:3.

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Fluffy Buttermilk Chocolate Chip Pancakes with Strawberry Syrup (Vegan; Whole Grain) http://www.emilyhoneycutt.com/fluffy-buttermilk-chocolate-chip-pancakes-with-strawberry-syrup-vegan-whole-grain/ http://www.emilyhoneycutt.com/fluffy-buttermilk-chocolate-chip-pancakes-with-strawberry-syrup-vegan-whole-grain/#respond Wed, 08 Feb 2017 23:46:02 +0000 http://www.emilyhoneycutt.com/?p=3940 These pancakes are everything you want them to be – fluffy, tender, lightly sweet and satisfying, yet are filled with whole grain goodness and are completely free of animal products and oil, making them low in fat and cholesterol-free!   Filled with melty dark chocolate morsels and drizzled with fresh strawberry syrup, they are a decadent...

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Chocolate Chip Pancakes with Strawberry Syrup

These pancakes are everything you want them to be – fluffy, tender, lightly sweet and satisfying, yet are filled with whole grain goodness and are completely free of animal products and oil, making them low in fat and cholesterol-free!   Filled with melty dark chocolate morsels and drizzled with fresh strawberry syrup, they are a decadent breakfast treat for special occasions – perfect for Valentine’s Day, anniversaries or anytime!

Vegan Chocolate Chip Pancakes

Truth be told, I never would have thought about making chocolate chip pancakes – I focus on making healthy food and chocolate chip pancakes are basically like eating cookies for breakfast!  But, when I married my husband, Brian (who is a well-known cookie monster), he told me that before he went vegan, he used to love chocolate chip pancakes.  He asked if I would please make some for him.  So, I set about creating a recipe that was as healthy as possible, while still being incredibly delicious.  My son, William, was pretty thrilled about the idea of chocolate chip pancakes, too.  In fact, the first time I made them, he had a look of shock and amazement on his face.  Chocolate chips – in pancakes????  Really???  The only pancakes I had ever made pre-Brian were buckwheat (either blueberry or banana-pecan).  He used to love those (I still prefer them), but now they both want these chocolate chip pancakes all the time!  I must admit, they are really, really good, especially with the perfectly sweet-tart strawberry syrup.


If your loved one loves chocolate and strawberries together, I promise these not-too-naughty pancakes will be his or her new favorite.

Vegan Buttermilk Chocolate Chip Pancakes

Fluffy Buttermilk Chocolate Chip Pancakes with Strawberry Syrup (Vegan; Whole Grain)
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Breakfast
Cuisine: Vegan
Serves: 16 pancakes
Ingredients
  • 2 ¼ cups whole wheat pastry flour
  • 2 tablespoons aluminum free baking powder
  • 1 ½ tablespoons ground golden flax seed
  • ½ teaspoon ground cinnamon
  • ½ teaspoon fine sea salt
  • 2 ¼ cups unsweetened soy milk
  • 2 tablespoons pure maple syrup
  • 1 tablespoon cider vinegar
  • 2 teaspoons vanilla
  • ½ cup organic fair-trade semi-sweet chocolate chips* (I use Sunspire Organic 42% Cacao Chips)
  • Strawberry Syrup
  • 1 (12-ounce) bag frozen strawberries, thawed
  • ¼ cup pure maple syrup
  • To Serve: Sliced fresh strawberries, sliced banana (optional) and Strawberry Syrup
Instructions
  1. Make syrup: In a blender, blend together thawed strawberries with pure maple syrup until smooth. Pour into small pitcher for serving and set aside.
  2. Make pancakes: In a 4-cup glass measuring cup or a medium bowl, whisk together soy milk, maple syrup, vinegar and vanilla. Set aside to allow milk to curdle (like buttermilk).
  3. In a large bowl, whisk together flour, baking powder, ground flax seeds, cinnamon and salt. Gently whisk wet ingredients into dry just until combined. Fold in chocolate chips.
  4. Preheat non-stick skillet to medium heat. If using an electric griddle, set to 350 degrees F. Pour pancakes using disher (spring loaded ice cream scoop) or ⅓ cup measuring cup and cook for 3-4 minutes on the first side and about 2-3 minutes on the second side, or until golden.
  5. Serve pancakes immediately with fresh strawberries and Strawberry Syrup.
  6. *To learn more about the issue of slavery and chocolate, why it’s important to choose fair-trade chocolate and a list of slavery-free brands, visit The Food Empowerment Project at www.foodispower.org.

Recipe by Emily Honeycutt, 2017.  © All Rights Reserved.  www.emilyhoneycutt.com  

Nutrition Facts: Whole grain intake is associated with a healthy body weight.[i]  When whole wheat flour is milled into white flour, at least 25 nutrients are removed and 5 are chemically replaced to enrich it.  There is also a 200-300 fold loss in phytonutrient content.[ii]  Healthy body weight is important, but perhaps more important than a healthy body weight are healthy arteries.  A diet rich in whole grains has been shown to reduce the plaque formation which leads to atherosclerosis.[iii]

[i] Rose N, Hosig K, Davy B, Serrano E, Davis L. Whole-grain intake is associated with body mass index in college students. J Nutr Educ Behav. 2007 Mar-Apr;39(2):90-4.

[ii] http://nutritionfacts.org/video/great-grain-robbery/

[iii] Mellen PB, Liese AD, Tooze JA, Vitolins MZ, Wagenknecht LE, Herrington DM. Whole-grain intake and carotid artery atherosclerosis in a multiethnic cohort: the Insulin Resistance Atherosclerosis Study. Am J Clin Nutr. 2007 Jun;85(6):1495-502.

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Spinach Artichoke Dip (Vegan; Gluten-Free) http://www.emilyhoneycutt.com/spinach-artichoke-dip-vegan-gluten-free/ http://www.emilyhoneycutt.com/spinach-artichoke-dip-vegan-gluten-free/#respond Sat, 28 Jan 2017 00:10:29 +0000 http://www.emilyhoneycutt.com/?p=3916 The recipe for this classic dip is everything you want it to be – rich, creamy, cheesy and full of spinach, artichokes, onion and garlic, but it’s dairy-free and made only with healthy, whole plant foods!  So, while conventional versions are typically made with cream cheese, sour cream and mayo – full of fat and...

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Vegan Spinach Artichoke Dip

The recipe for this classic dip is everything you want it to be – rich, creamy, cheesy and full of spinach, artichokes, onion and garlic, but it’s dairy-free and made only with healthy, whole plant foods!  So, while conventional versions are typically made with cream cheese, sour cream and mayo – full of fat and cholesterol, my plant-based version is just as decadant, but the base is made of raw cashews blended together with steamed yellow squash and white wine, making this dip (like every vegan food) cholesterol-free!

Vegan Spinach Artichoke Dip

Wait a minute, did I just say cashews and wine?  Yes, please!  Raw cashews blended together with steamed yellow squash create a silky texture.   The miso, nutritional yeast, wine and lemon juice create the familiar aged, complex flavor found in cheese and other dairy products.   The addition of tapioca starch, once blended and heated to a boil, makes this dip gooey, like melted cheese.

This dip is awesome served with pumpernickel bread or crackers and a glass or wine or a beer for an appetizer party, Superbowl party, or progressive dinner.  It’s really rich, so be sure to invite friends who love to EAT!

If you make this yummy recipe (or any of the recipes here on my site), please leave me a comment and tag me on Instagram at @emily.a.honeycutt.  I’d love to hear from you!

-Emily

Spinach Artichoke Dip (Vegan; Gluten-Free)
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Appetizer
Cuisine: Vegan
Serves: 8 servings
Ingredients
  • 1 cup diced yellow summer squash, steamed until tender (about 5 minutes)
  • 1 cup raw cashews, soaked in water for 3-8 hours if using a standard blender (no need to soak if using a high-powered blender)
  • 1 cup dry white wine (I use chardonnay)
  • ½ cup water
  • 3 tablespoons tapioca flour
  • 1 tablespoon nutritional yeast
  • 2 tablespoons yellow miso (use chickpea miso to make soy-free and gluten-free)
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon fine sea salt
  • ½ teaspoon xanthan gum
  • 1 small onion, finely diced
  • 2 cloves garlic, minced
  • ½ (16-ounce) bag frozen, chopped spinach, thawed and squeezed dry (about 1 cup)
  • 1 (15-ounce) can artichoke hearts, drained and chopped
  • Freshly ground black pepper to taste
  • Accompaniments
  • • Pumpernickel and/or rye party bread
  • • Whole grain crackers
  • • Whole wheat pita chips
Instructions
  1. Preheat oven to 400 degrees F.
  2. Directions if using a high-powered blender (like a Vitamix or Blendtec):
  3. Place steamed yellow squash, raw cashews, wine, water, tapioca flour, nutritional yeast, miso, lemon juice, salt and xanthan gum in a high-powered blender. Start on low and turn up to high speed. Blend on high speed for 5 minutes until thick, hot and creamy. After about 5 minutes, the base of the sauce will begin to cook, steam and thicken. Use the pusher to mix the sauce, while the blender is still on high, for at least another 2 minutes until the sauce gets very thick, stretchy, hot and gooey. (Blending sauce in a Vitamix for at least 5 minutes allows the sauce to heat up so much that it boils and thickens, eliminating the need to cook in a separate pan.) Set aside.
  4. In a large nonstick skillet, sauté onion over medium heat for 7-8 minutes until translucent and golden, adding a few tablespoons of water as needed to prevent sticking. Add garlic and sauté for another 2-3 minutes. Remove from heat and stir in spinach, artichokes and sauce. Season to taste with freshly ground black pepper. Pour into oven safe dish. Bake for 10 minutes until warmed through. Place dish under broiler for 2-3 minutes to make top golden and bubbly.
  5. Directions if using a standard blender:
  6. Place steamed yellow squash, soaked and drained raw cashews, wine, water, tapioca flour, nutritional yeast, miso, lemon juice, salt and xanthan gum in blender. Blend on high until smooth and creamy, stopping to scrape down pitcher as necessary.
  7. In a large nonstick skillet, sauté onion over medium heat for 7-8 minutes until translucent and golden, adding a few tablespoons of water as needed to prevent sticking. Add garlic and sauté another 2-3 minutes.
  8. Add sauce to skillet with onions and whisk over medium heat for 5-7 minutes until sauce gets thick, stretchy and gooey. (When making sauce in standard blender, it needs to be cooked to a boil in order to thicken).
  9. Remove skillet from heat and stir in spinach and artichokes. Season to taste with freshly ground black pepper. Pour into oven safe dish. Bake for 10 minutes until warmed through. Place dish under broiler for 2-3 minutes to make top golden and bubbly.

Recipe by Emily Honeycutt, 2017. © All Rights Reserved  www.emilyhoneycutt.com

Nutrition Facts:  In a 2015 study published in the International Journal of Obesity, researchers from Louisiana State University found that spinach, like other dark leafy greens, contains plant membranes called thylakoids.

When we eat food, our gut is able to sense both fullness and satiety – that is, how satiated we are.  Thylakoid membranes act on ingested fat to stimulate satiety.  Researchers found that, “Although the results need to be confirmed in future studies, it is likely that thylakoids exert a sustained effect on appetite to reduce body weight.”[i]

[i] Gut fat signaling and appetite control with special emphasis on the effect of thylakoids from spinach on eating behavior, C J Rebello1,2, C E O’Neil3 and F L Greenway2, International Journal of Obesity (2015) 39, 1679–1688; doi:10.1038/ijo.2015.142; published online 25 August 2015

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Miso Soba Bowl http://www.emilyhoneycutt.com/miso-soba-bowl/ http://www.emilyhoneycutt.com/miso-soba-bowl/#comments Sun, 08 Jan 2017 05:11:41 +0000 http://www.emilyhoneycutt.com/?p=3849   This bowl is similar to a ramen noodle soup, but while ramen noodles are made from wheat, soba noodles are made with either 100% buckwheat or a combination of buckwheat and wheat. While I love ramen noodle soup, I have a special love for buckwheat.  Perhaps it’s because my mom made buckwheat pancakes for us...

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This bowl is similar to a ramen noodle soup, but while ramen noodles are made from wheat, soba noodles are made with either 100% buckwheat or a combination of buckwheat and wheat.

While I love ramen noodle soup, I have a special love for buckwheat.  Perhaps it’s because my mom made buckwheat pancakes for us when we were growing up.  I love its unique nutty flavor.  Buckwheat is also far superior nutrionally, so I decided to create this nourishing soba noodle soup.  This meal-in-a-bowl takes less than 30 minutes from start to finish and is one of those foods that is just perfect on a chilly day or when you are feeling run down.

The broth is rich and savory, with plenty of umami from miso, tamari, shiitake mushrooms and kombu.  Kombu is a sea vegetable that provides the base for Japanese dashi broth.  It adds another layer of flavor to miso soup.  The addition of kale and carrots provides nutrition as well as substance – making this soup a meal.  It really is quite filling.  The tofu adds clean plant protein and soaks up the flavor of the broth, while the bean sprouts add a bit of freshness.

In Japan, soba noodles are served on New Year’s Day for good luck and longevity.  I may be a few days late on this post, but the science shows that eating soba noodles does indeed enhance longevity!  So, start the year off right by enjoying a hot bowl of this heart-healthy soup.

Miso Soba Bowl
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Soup
Cuisine: Asian
Serves: 3-4 servings
Ingredients
  • 10 cups (2 quarts plus 2 cups) filtered water
  • 2 teaspoons toasted sesame oil, divided
  • 6-8 shiitake mushrooms, stems removed and discarded; caps sliced
  • 2 cloves garlic, minced
  • 2 teaspoons minced fresh ginger
  • 1 (4-inch piece) kombu
  • 2 cups lacinato (dino) kale leaves, stripped from the stem and chopped into bite-sized ribbons
  • 1 cup shredded carrots
  • 8 ounces soba noodles (udon noodles also work well)
  • 8 ounces cubed extra firm tofu
  • 2½ tablespoons yellow miso
  • 2½ tablespoons lite tamari
  • 1 tablespoons mirin
  • Garnish: small handful of mung bean sprouts or sunflower sprouts and a sprinkle of black sesame seeds
Instructions
  1. Heat a large pot over medium-high heat. Add 1 teaspoon toasted sesame oil to the pot, then add mushrooms. Sauté for 3-5 minutes. Add garlic and ginger and sauté for another minute. Add water and kombu, bring to a boil, reduce heat and simmer for 10 minutes.
  2. Bring water back up to a boil. Add kale, soba noodles, shredded carrots, tofu and tamari. Cook, uncovered at a low boil for 4 minutes. Double check cooking time on packages of noodles. If cooking time of noodles is longer than 5 minutes, add noodles first, then add kale and carrots to avoid overcooking vegetables.
  3. Remove pot from heat, add miso and mirin and stir well. Remove and discard kombu.
  4. Ladle soup into large bowls and top with sprouts and a sprinkle of black sesame seeds.

Nutrition Facts: The consumption of buckwheat has been associated with lower total cholesterol, lower LDL cholesterol and a high ratio of HDL (health-promoting cholesterol) to total cholesterol.[i]

“Buckwheat’s beneficial effects are due in part to its rich supply of flavonoids, particularly rutin. Flavonoids are phytonutrients that protect against disease by extending the action of vitamin C and acting as antioxidants. These compounds help maintain blood flow, keep platelets from clotting excessively (platelets are compounds in blood that, when triggered, clump together, thus preventing excessive blood loss, and protect LDL from free radical oxidation into potentially harmful cholesterol oxides. All these actions help to protect against heart disease.

Buckwheat is also a good source of magnesium. This mineral relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure—the perfect combination for a healthy cardiovascular system.”[ii]

Recipe by Emily Honeycutt, 2016. © All Rights Reserved. www.emilyhoneycutt.com

[i] He J, Klag MJ, Whelton PK, et al. Oats and buckwheat intakes and cardiovascular disease risk factors in an ethnic minority of China. Am J Clin Nutr 1995 Feb;61(2):366-72. 1995.

[ii] http://www.whfoods.com/genpage.php?tname=foodspice&dbid=11

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One Effortless Thing You Can Do to Lose Weight This Year http://www.emilyhoneycutt.com/one-effortless-thing-you-can-do-to-lose-weight-this-year/ http://www.emilyhoneycutt.com/one-effortless-thing-you-can-do-to-lose-weight-this-year/#comments Wed, 04 Jan 2017 23:41:33 +0000 http://www.emilyhoneycutt.com/?p=3829 It’s January and that means it’s time for many of us to work on losing the few extra pounds we gained over the holidays.  But, how can we do that?  There are many ways of course, including diet and exercise, but this one simple cooking technique can help you lose 6 pounds this year and requires...

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Lose Weight

It’s January and that means it’s time for many of us to work on losing the few extra pounds we gained over the holidays.  But, how can we do that?  There are many ways of course, including diet and exercise, but this one simple cooking technique can help you lose 6 pounds this year and requires almost no effort!

Simply sauté in water or broth or dry fry instead of sautéing in oil or butter.  Why?  Let’s look at the math:

2 tablespoons of oil = 240 calories

240 calories divided by 4 (most recipes are for 4 people) = 60 (in each recipe, you are consuming at least 60 calories worth of oil or butter – this is a very conservative estimate and doesn’t count the fat in the rest of the ingredients)

60 calories x 365 days in the year = 21,900 calories! (this is the number of calories you will have consumed in oil throughout the year).  This is just the fat in those first 2 tablespoons of oil that you put in the bottom of the pan that you don’t even notice!

21,900 calories/3,500 = 6.26 pounds! (It takes 3,500 calories to gain a pound.  It also takes 3,500 calories of energy expenditure to lose a pound).

Fat, including oil, margarine and butter are 120 calories per tablespoons and are the most calorie dense and nutrient poor “foods” we can consume.  Fat is 9 calories per gram, while carbohydrates and protein are 4 calories per gram, which is why oily, buttery, fatty foods make us fat.

Many recipes call for you to add 2 tablespoons (or more!) of olive oil or butter to the pan before adding onion, garlic or other ingredients.  This is rarely necessary.  There are two options you can use to avoid oil.

Using a good non-stick pan, like my favorite Scanpan, makes cooking without oil easy.  Many vegetables like onions, mushrooms and spinach contain so much water that they can be dry fried, meaning you can add them to a hot pan without any liquid at all.  Some vegetables might need a bit of moisture.  If necessary, just add a couple tablespoons of water, vegetable broth or white wine, adding another 2 tablespoons at a time as the liquid evaporates.

This technique works for almost everything but the stickiest foods.  In the case of very sticky foods like frying tofu, pancakes or French toast, simply spray a light mist of oil or use only ½ teaspoon of oil when frying these special items in a non-stick pan to minimize the use of oil.

Cutting down and ideally, eliminating oil is an effortless way to help eliminate empty fat calories and easily begin to trim excess fat from your diet, helping you to have the slim, healthy body you’ve always dreamed of.

Note:  Coconut oil is often touted as a health food, but it is also 100% pure fat and is actually almost 100% saturated fat (the kind that raises our cholesterol!).  So, skip the coconut oil.  Get plenty of fat in your diet from whole plant food sources including nuts, seeds and avocados.

Taking the Next Step:  Where else do you usually use oil, margarine or butter (pure fat) and what healthy fat-free or low-fat, whole plant-food substitute can you use instead?

Please let me know how you cut out oil and butter and what you use instead in the comments below.  I’d love to hear from you!

-Emily

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Vegan Cheese Fondue http://www.emilyhoneycutt.com/vegan-cheese-fondue/ http://www.emilyhoneycutt.com/vegan-cheese-fondue/#respond Wed, 28 Dec 2016 23:51:05 +0000 http://www.emilyhoneycutt.com/?p=3697 This fondue is unbelievable!  It is so rich, melty, gooey and cheesy! My Dad never cooks anything, but back before my parents were vegan, he cooked one thing (occasionally) – fondue.  It was made with a combination of emmentaler and gruyere cheese.  He made it because he is proud of the fact that we are...

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Healthy Vegan Fondue

This fondue is unbelievable!  It is so rich, melty, gooey and cheesy!


My Dad never cooks anything, but back before my parents were vegan, he cooked one thing (occasionally) – fondue.  It was made with a combination of emmentaler and gruyere cheese.  He made it because he is proud of the fact that we are part Swiss and after a visit to “the homeland”, he wanted to make some authentic Swiss food.  I must say as a former cheese craver; my healthy vegan version is spot on!

Fondue is an event.  It’s a reason for family and friends to gather around the table for a fun dining activity and enjoy some decadent food and conversation.  This recipe is easy enough to enjoy as a regular weeknight dish, but special enough for company.  Since it’s so easy, we’ve been enjoying it more often during the winter months and my son loves it!  So, put on some music and have a family fondue party!  It’s OK to indulge!

This recipe makes 3-4 servings, but I always double it because we love it so much, we eat a TON of it.  For our family of 3, we have leftovers from a double batch, but that’s OK.  We just heat up leftovers in the microwave for a quick lunch!

Note:  One of the secret ingredients in this recipe is rejuvelac.  It helps give the fondue that tangy, fermented flavor.  You may find it in the refrigerated section of your local natural food store, or click here for my homemade version.

Healthy Vegan Fondue
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Main
Cuisine: Vegan
Serves: 3-4 servings
Ingredients
  • 1 cup diced yellow summer squash, steamed until tender (about 5 minutes)
  • 1 cup raw cashews, soaked in water for 3-8 hours if using a standard blender (no need to soak if using a high-powered blender like a Vitamix)
  • 1 cup dry white wine (I use chardonnay)
  • ½ cup rejuvelac, store bought or homemade (make homemade if making gluten-free)
  • 3 tablespoons tapioca flour
  • 2 tablespoons nutritional yeast
  • 2 tablespoons yellow miso (use chickpea miso to make soy-free and gluten-free)
  • 1 teaspoon fine sea salt
  • ½ teaspoon xanthan gum
  • Accompaniments
  • • Cubes of rustic bread (I like whole grain bread)
  • • Lightly steamed broccoli, cauliflower, carrots
  • • Boiled, steamed or roasted baby new potatoes (This is an excellent gluten-free alternative to bread.)
  • • Sautéed or grilled mushrooms
  • • Raw grape tomatoes, red, orange and/or yellow peppers cut into bite-sized squares
  • • Raw apple slices
Instructions
  1. Directions if using a high-powered blender (like a Vitamix or Blendtec):
  2. Place steamed yellow squash, raw cashews, wine, rejuvelac, tapioca flour, nutritional yeast, miso, salt and xanthan gum in a high-powered blender. Start on low and turn up to high speed. Blend on high speed for 5 minutes until thick, hot and creamy. After about 5 minutes, the fondue will begin to cook, steam and thicken. Use the pusher to mix the fondue, while the blender is still on high, for at least another 2 minutes until fondue gets very thick, stretchy, hot and gooey.
  3. Directions if using a standard blender:
  4. Place steamed yellow squash, soaked and drained raw cashews, wine, rejuvelace, tapioca flour, nutritional yeast, miso, salt and xanthan gum in blender. Blend on high until smooth and creamy, stopping to scrape down pitcher as necessary. Pour into medium saucepan and whisk over medium heat for 5-7 minutes until fondue gets thick, stretchy and gooey.
  5. Scrape fondue into fondue pot, light candle beneath pot and serve with accompaniments.

 

Recipe by Emily Honeycutt, 2016. © All Rights Reserved  www.emilyhoneycutt.com Adapted from the book, Artisan Vegan Cheese: From Everyday to Gourmet by Miyoko Schinner; © 2012 Miyoko Schinner, Published by Book Publishing Company.

Nutrition Facts:  Higher nut intake is associated with reduced risk of cardiovascular disease, total cancer and all-cause mortality, and mortality from respiratory disease, diabetes, and infections.[i]

[i] BMC Med. 2016 Dec 5;14(1):207.

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Rejuvelac http://www.emilyhoneycutt.com/rejuvelac-recipe/ http://www.emilyhoneycutt.com/rejuvelac-recipe/#respond Wed, 28 Dec 2016 23:31:10 +0000 http://www.emilyhoneycutt.com/?p=3779 Rejuvelac is a fermented beverage made from whole grains.  It contains probiotics and lactic acid and is the primary culturing agent for many nut cheeses.  It’s the secret ingredient that gives my Healthy Vegan Fondue its familiar cheesy tang. Rejuvelac is usually made from soft wheat berries, but can be made from quinoa, brown rice,...

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Rejuvelac is a fermented beverage made from whole grains.  It contains probiotics and lactic acid and is the primary culturing agent for many nut cheeses.  It’s the secret ingredient that gives my Healthy Vegan Fondue its familiar cheesy tang.


Rejuvelac is usually made from soft wheat berries, but can be made from quinoa, brown rice, millet or other grains as well, so it’s easy to make gluten-free.  You may find it bottled in the refrigerated section at your local natural foods store, or you can make your own with this simple recipe.

Making your own is less expensive than store bought and is very simple, but the entire process from start to finish takes about a week, so if you make your own, you’ll need to plan ahead.

To make rejuvelac, you’ll begin by sprouting the grains.  Start with 1 cup of soft wheat berries (or another grain), which you can find at your local natural foods store in the bulk section.  I store all my grains and beans on shelves in 1-quart mason jars.


Soak your grains for 8 to 12 hours in a half-gallon mason jar filled with fresh filtered water.  Top with a sprouting lid for ventilation.  The sprouting lid also makes it easy to rinse your grains.

After 8 to 12 hours, drain and rinse the grains and add just enough water to keep the grains moist, but not immersed (a tablespoon or two).  Set jar on counter out of direct sunlight for 1 to 3 days, rinsing grains twice a day (morning and night).

After about 2 to 3 days, you’ll see little white sprouts emerge.  (Yeah!)


At this point, it’s time to culture the rejuvelac.  Rinse the grains one last time, fill the jar with about 6 cups of fresh filtered water and allow to soak for 1 to 3 days.  Pretty soon, the water will get white and cloudy, a little fizzy and foamy on the top.  It will smell tart and fermented (like stinky cheese!).  The rejuvelac is now ready!  Strain into clean jars and store in the fridge for up to a week.

Rejuvelac Recipe

This is the magic elixir used in all kinds of raw nut cheeses.  I hope you’ll give it a try, use it to make my Healthy Vegan Fondue and leave a comment below.  I’d love to hear from you!

– Emily xo

Rejuvelac
 
Author:
Recipe type: Beverage
Cuisine: Vegan
Serves: 5 cups
Ingredients
  • 1 cup soft wheat berries (or other whole grains such as quinoa, kamut berries or rye berries)
  • 6 cups filtered water
  • Equipment
  • Half-gallon mason jar
  • Sprouting lid (You can also use the ring of the mason jar lid and a double layer of cheesecloth or cut some plastic mesh to fit the mason jar ring, but I prefer the sprouting lid. It’s reusable, dishwasher safe and won’t rust.)
Instructions
  1. Soak and sprout the grains: Put the grains in a glass half gallon mason jar and fill with water. Screw on sprouting lid. Allow to soak at room temperature for 8-12 hours.
  2. Using the sprouting lid as a strainer, drain, then add just enough water to keep the grains moist, but not so much that they are immersed in water.
  3. Put the jar in a warm place on the counter out of direct sunlight for 1 to 3 days and rinse the grains twice a day, each time draining well and adding just enough fresh water to moisten them. Continue this process until the grains have begun to sprout. They will be ready when the grains have little white tails emerging.
  4. Culture the rejuvelac: Fill the jar with 6 cups of fresh filtered water. Screw on sprouting lid. Put the jar in a warm place on the counter out of direct sunlight for 1 to 3 days. The liquid will turn cloudy white, a bit bubbly and foamy on the top. It will have tart, fermented smell. Strain the liquid into clean glass jars and discard the grains.
  5. Rejuvelac will keep covered in the refrigerator for about a week.
  6. Note: Make sure the grains used for the recipe are not pre-sprouted.

Recipe by Emily Honeycutt, 2016. © All Rights Reserved  www.emilyhoneycutt.com Adapted from the book, Artisan Vegan Cheese: From Everyday to Gourmet by Miyoko Schinner; © 2012 Miyoko Schinner, Published by Book Publishing Company.

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Healthy Vegan Sugar Cookies (Whole Grain; Oil-free) http://www.emilyhoneycutt.com/healthy-vegan-sugar-cookies-whole-grain-oil-free/ http://www.emilyhoneycutt.com/healthy-vegan-sugar-cookies-whole-grain-oil-free/#comments Sun, 18 Dec 2016 22:38:44 +0000 http://www.emilyhoneycutt.com/?p=3729 These holiday sugar cookies aren’t naughty, they’re nice!  These treats are completely free of oil and butter and are full of heart-healthy fiber from whole grain flour.  They’re a sweet, indulgent treat that won’t make your belly shake like a bowl full of jelly! While they aren’t exactly healthy (they are sugar cookies, after all...

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These holiday sugar cookies aren’t naughty, they’re nice!  These treats are completely free of oil and butter and are full of heart-healthy fiber from whole grain flour.  They’re a sweet, indulgent treat that won’t make your belly shake like a bowl full of jelly!

While they aren’t exactly healthy (they are sugar cookies, after all and do contain sugar), I’ve swapped out butter for a combination of beans and nut butter, white flour for whole grain flour, and eggs for egg replacer powder, making these cookies low in fat and cholesterol free!  Your friends and family will never know the difference!



I’ve worked on perfecting this recipe for the last few years and these sweet and tender treats taste every bit as good as the classic.   Nutrition is important, but not at the expense of flavor, otherwise, why bother?

I hope my healthier version of this familiar favorite makes your holiday just a little bit sweeter (pardon the pun)!

Healthy Vegan Sugar Cookies (Whole Grain; Oil-free)
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Dessert
Cuisine: Vegan
Serves: 2 dozen
Ingredients
  • 2 cups whole wheat pastry flour
  • ¾ cup organic sugar
  • ¼ cup white beans, drained and rinsed (cannellini or great northern)
  • ¼ cup raw cashew butter
  • 3 teaspoons EnerG egg replacer mixed with 4 tablespoons water (equal to 2 eggs)
  • 1½ teaspoons baking powder
  • 1 teaspoon vanilla
  • ½ teaspoon fine sea salt
  • Pinch cinnamon, optional
  • Icing
  • 2 cups organic powdered sugar
  • 2 tablespoons plant milk (soy or almond)
  • 1 teaspoon vanilla
  • Naturally dyed vegan sprinkles (Look for sprinkles from Confection Crafts or India Tree brands)
Instructions
  1. Preheat oven to 375 degrees F.
  2. Place beans, cashew butter, sugar, EnerG egg replacer mixed with water, vanilla, baking powder, sea salt and cinnamon into the bowl of a large food processor and blend well. Add flour and pulse just until combined. This should create a nice stiff dough. Do not over mix.
  3. Place dough in a bowl, cover with plastic wrap and chill in the refrigerator for 30-60 minutes.
  4. With a rolling pin, roll out dough to ¼-inch thickness on lightly floured work surface. Cut into holiday shapes using cookie cutters and place on parchment lined baking sheet, sprayed lightly with cooking spray. Bake for 9-10 minutes until bottoms of cookies are slightly golden. Cool on baking sheets for 2 minutes, then cool completely on wire racks.
  5. To make icing, whisk together powdered sugar, milk and vanilla. Spread icing onto cookies and sprinkle with naturally dyed sprinkles. Allow to dry completely, then store in airtight container at room temperature for up to one week.

 

 

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Seitan, Red Bean & Mushroom Bourguignon http://www.emilyhoneycutt.com/seitan-red-bean-mushroom-bourguignon/ http://www.emilyhoneycutt.com/seitan-red-bean-mushroom-bourguignon/#comments Mon, 12 Dec 2016 12:00:00 +0000 http://www.emilyhoneycutt.com/?p=3594 This vegan bourguignon is rich and savory, filled with both chewy seitan (say-tan); a traditional wheat meat, rich in protein, along with red beans and mushrooms in an umami-rich gravy.  This hearty vegetarian dish is elegant and satisfying, yet is significantly lower in fat and calories than the original French dish made from beef.  This is...

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Seitan, Red Bean & Mushroom Bourguignon

This vegan bourguignon is rich and savory, filled with both chewy seitan (say-tan); a traditional wheat meat, rich in protein, along with red beans and mushrooms in an umami-rich gravy.  This hearty vegetarian dish is elegant and satisfying, yet is significantly lower in fat and calories than the original French dish made from beef.  This is one of those really hearty meals that vegans, vegetarians and meat lovers alike will all enjoy.

Serve with boiled potatoes, a fresh green salad and a glass of burgundy wine.

If you’re having company and would like to do something extra special, fill individual ramekins with the bourguignon, then top with puff pastry (Pepperidge Farm brand is vegan, though not a health food).  Bake and serve for an impressive and decadent special occasion meal.

For a casual weeknight dinner, serve over noodles, such as a whole wheat fettuccine or paparadelle.

Ingredients include, from left:  frozen pearl onions, balsamic vinegar, low-sodium tamari, cremini mushrooms, garlic, organic low-sodium vegetable broth, thyme, a bay leaf and herbs de provence, organic cornstarch to thicken the sauce, 2 packages of seitan, dry red wine, organic low-sodium vegetable juice (like V8), a can of kidney beans and carrots.

Seitan is a traditional wheat meat made from gluten – the protein part of wheat.  Sweet Earth brand makes good quality seitan that you can find at your natural foods store.  It comes in strips, slices or ground.  I bought strips and cut it into chunks for this recipe.  It’s very meaty in texture and each serving has only 2 grams of fat, no cholesterol and 29 grams of protein!!

Obviously, if you are allergic to gluten, don’t eat it.  Just substitute tempeh instead and it will be divine!

Here is the stew as it’s cooking on a chilly winter evening.  It only takes about 30 minutes to cook (remember to remove the bay leaf before serving)!

Dinner’s ready!  Please let me know if you make this dish and leave a comment or tag me on Instagram @emily.a.honeycutt.  I’d love to hear from you!  Happy holidays!

Seitan, Red Bean & Mushroom Bourguignon
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Vegan
Cuisine: French
Serves: 4 servings
Ingredients
  • 8 ounces cremini (baby bella) mushrooms, cut into thick slices (about 2¾ cups)
  • 2 cups carrots, cut diagonally into thick ½-inch slices (about 6 smallish carrots)
  • 1 cup frozen whole (pearl) onions
  • 4 garlic cloves, minced
  • 1 tablespoon fresh minced thyme leaves or 2 teaspoons dried thyme leaves
  • 2 teaspoons dried Herbs de Provence
  • 1 bay leaf
  • 1 cup dry red wine
  • 1 cup organic low-sodium tomato or vegetable juice (similar to V8)
  • 3 cups low-sodium vegetable broth
  • 2 tablespoons low-sodium tamari (OMIT unless vegetable broth is LOW SODIUM or stew gravy will be too salty)
  • 2 tablespoons cornstarch, arrowroot or kuzu root + ¼ cup cold water (whisked together)
  • 2 (8-ounce) packages seitan, drained and rinsed
  • 1 (15-ounce) can kidney beans, drained and rinsed
  • 2 teaspoons balsamic vinegar
  • Freshly ground black pepper to taste
  • Garnish: ¼ cup chopped fresh parsley (optional) or a few leaves of fresh thyme
Instructions
  1. Heat a large heavy pot over medium-high heat. Add mushrooms, carrots and onions, and sauté for about 5 minutes. Add the garlic, thyme, herbs de Provence and bay leaf and cook for about 1-2 minutes more.
  2. Add the wine, vegetable broth, tomato juice, bring to a boil, reduce heat to medium-low and simmer uncovered for 15 minutes.
  3. Stir in cornstarch + cold water slurry and tamari along with seitan and kidney beans. Bring to a second boil to thicken, reduce heat to medium-low and simmer for another 10 minutes. Turn off heat. Remove bay leaf, stir in balsamic vinegar and season with freshly ground black pepper to taste and serve sprinkled with chopped fresh parsley.

Nutrition Facts:  According to the Harvard Health Professionals Study and the Nurses’ Health Study, “Red meat consumption is associated with an increased risk of total, CVD, and cancer mortality. Substitution of other healthy protein sources for red meat is associated with a lower mortality risk.”[i]

Recipe by Emily Honeycutt, 2016. ©  All Rights Reserved. www.emilyhoneycutt.com

[i] Pan A1, Sun Q, Bernstein AM, Schulze MB, Manson JE, Stampfer MJ, Willett WC, Hu FB. Red meat consumption and mortality: results from 2 prospective cohort studies. Arch Intern Med. 2012 Apr 9;172(7):555-63. doi: 10.1001/archinternmed.2011.2287. Epub 2012 Mar 12.

 

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Apple Bundt Cake http://www.emilyhoneycutt.com/apple-bundt-cake/ http://www.emilyhoneycutt.com/apple-bundt-cake/#comments Wed, 30 Nov 2016 22:31:54 +0000 http://www.emilyhoneycutt.com/?p=3682 You won’t believe this sweet, moist apple cake is made with whole grain flour and is completely vegan and fat-free!!!  I have to tell you it took me five attempts at adapting my mom’s original apple cake recipe (which contained white flour, a cup of oil and 3 eggs!) to create a completely oil-free, whole...

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Apple Bundt Cake

You won’t believe this sweet, moist apple cake is made with whole grain flour and is completely vegan and fat-free!!!  I have to tell you it took me five attempts at adapting my mom’s original apple cake recipe (which contained white flour, a cup of oil and 3 eggs!) to create a completely oil-free, whole grain vegan version.  After several discouraging attempts, I am thrilled with this result!  It is now a completely different recipe and the flavor and texture are just right.  I tried substituting applesauce for the oil (too wet; too bready in texture).  I tried using EnerG egg replacer instead of eggs (not enough rise).  I finally figured out the right combination – apple cider and aquafaba.

Aquafaba is the liquid you drain from a can of garbanzo beans.  It’s high in protein and starch and when whipped, especially when whipped with sugar, it creates meringue, just like egg whites, adding structure to baked goods.  Aquafaba is very accessible, inexpensive and effective.

This cake looks fancy, but it’s really easy and it’s made from everyday ingredients that you may already have in your pantry and fridge.

I hope you’ll give this deliciously healthy seasonal cake a try and let me what you think in the comments below.  I hope it becomes one of your family favorites!

Yours in Health & Compassion,

Emily

Apple Bundt Cake with Piece

Apple Bundt Cake
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Dessert
Cuisine: Vegan
Serves: 12-16 pieces
Ingredients
  • 2½ cups whole wheat pastry flour
  • 1 ¼ cups organic sugar, divided
  • ¾ cup fresh apple cider
  • 2 tablespoons lemon juice
  • 3 tablespoons aquafaba (the liquid drained from a can of garbanzo beans)
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1½ teaspoons ground cinnamon
  • ½ teaspoon fine sea salt
  • 1 teaspoon vanilla extract
  • 4 cups peeled, cored and diced apples (Golden Delicious & McIntosh, mixed)
  • ½ cup coarsely chopped walnuts
Instructions
  1. Preheat oven to 350 degrees. Lightly oil a 10” non-stick bundt pan and set aside. In a medium bowl, whisk together flours, 1 cup of the sugar, baking powder, baking soda, cinnamon and salt.
  2. In the bowl of an electric mixer, pour aquafaba. Attach whisk attachment and beat on high for 5 minutes or until bean liquid becomes thick, white and very foamy. Add remaining ¼ cup of sugar and continue beating until soft peaks form – another 2-5 minutes.
  3. Mix apple cider, lemon juice and vanilla together and then whisk into dry ingredients. Gently fold whipped aquafaba into batter just until incorporated, then fold in apples and nuts. Batter should be very thick.
  4. Spoon batter into prepared bundt pan and bake for one hour or until a toothpick inserted in the center of the cake comes out clean and the cake is golden brown. Allow cake to cool in pan for 10 minutes, then invert onto wire rack to finish cooling. Sprinkle with powdered sugar for serving.

Nutrition Facts:  In 2012, a study on cardiovascular disease risk factors in postmenopausal women was reported in the Journal of the Academy of Nutrition and Dietetics.  Results showed that the consumption of about 2 medium apples per day can “significantly lower atherogenic cholesterol levels as early as three months.”[i]

Another similar study[ii] of 71 moderately obese male and female subjects found that the polyphenols from apples significantly decreased both total cholesterol and LDL cholesterol.

Recipe by Emily Honeycutt, 2016. © All Rights Reserved.  www.emilyhoneycutt.com

[i] S Chai, S Hooshmand, RL Saadat, ME Payton, K Brummel-Smith, BH Arjmandi. Daily apple versus dried plum: impact on cardiovascular disease risk factors in postmenopausal women. J Acad Nutr Diet. 2012 Aug;112(8):1158-68.

[ii] J Oleo Sci. 2007;56(8):417-28. Apple polyphenols influence cholesterol metabolism in healthy subjects with relatively high body mass index. Nagasako-Akazome Y, Kanda T, Ohtake Y, Shimasaki H, Kobayashi T.

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