Kia Koru

Recipes and photographs are created by Tina

All recipes listed are vegan and gluten free.

Maple Banana Nut Muffins

THIS RECIPE IS NOT GLUTEN-FREE

INGREDIENTS

3/4 cup all-purpose flour

3/4 cup whole wheat flour

1 1/2 teaspoons baking soda

1/4 teaspoon salt

2 tablespoons flax seed meal

2 tablespoons warm water

*1/2 cup maple agave nector

1/8 cup apple sauce

*1/8 cup plain or vanilla coconut milk yogurt

1 1/4 cup very ripe bananas

3/4 cups chopped walnuts

DIRECTIONS

Preheat oven to 350 degrees and set the rack in the middle section. Line a dozen muffin tins with paper cupcake wrappers. Set aside.

In a small mixing bowel mix the first dry ingredients together. Set aside.

In a medium size mixing bowel, stir in flas meal and water until the mixture starts to thicken. Add maple agave, apple sauce yogurt and bananas and mix until fully combined.

Stir in the dry ingredients in two batches at a time to avoid clumping. Don't over mix the batter. Add in the walnuts.

Fill each muffin container 3/4 full of batter. Bake for 17-20 minutes.

Enjoy!

*If you don't have maple agave you may substitute with 1/4 cup agave and 1/4 cup pure maple syrup.

*If you can't find coconut yogurt, you may substitute for soy plain or vanilla yogurt.

Vegan Shepherds Pie

When it's cold and rainy outside, I crave warm comfort food. Recipes that warm your belly. I just can't justify all the calories that come along with most "comfort food" recipes. This evening I created for you a vegan Shepherds Pie that's gluten free and 1/3 the traditional calories! It was so yummy - I had two guiltless servings. Go ahead, warm your belly this fall and winter guilt free.

INGREDIENTS

1 large head chopped cauliflower

2 large pealed and chopped parsnips

2 tablespoons Earth Balance butter, soy free

3/4 teaspoon salt, divided

1/2 teaspoon ground pepper, divided

1 tablespoon extra-virgin olive oil

1 medium yellow onion

1 cup fresh chopped green beans or frozen

1 cup frozen corn kernels

1/2 cup chopped carrots

2 teaspoons chopped fresh thyme or 1 teaspoon dried

3 tablespoons gluten-free all-purpose flour

14 oz. vegetable broth

1 cup cooked lentils or canned (rinsed)

DIRECTIONS

TO COOK LENTILS

1. Place lentils in a small saucepan, cover with at least 1 inch of water, bring to a simmer and cook until just tender, 15 to 20 minutes. Drain and rince with cold water. Set aside.

(1/2 cup dry lentils = 3/4 cup cooked)

2. In a large saucepan over medium-high heat add 1 inch of water. Place cauliflower and parsnips in saucepan and cover with a lid to steam until tender when poked with a fork. Remove from heat and with a slotted spoon put mixture in a food processor, making sure not to add water. Add butter, salt and pepper; process until you reach the consistency of mashed potatoes or mostly smooth. Set aside.

3. While cauliflower and parsnips are steaming, position rack in upper third of oven; preheat broiler.

4. Heat olive oil in a large skillet over medium-high heat. Add onion, green beans, corn and carrots. Stir occasionally until onions turn opaque, 3-5 minutes. Stir in thyme and the remaining salt and pepper; cook, stirring occasionally, for 2 minutes. Sprinkle mixture with flour and stir to coat. Stir in broth. Bring to a simmer; cook, stirring, for one minute. Stir in lentils and cook, stirring constantly, for 2 minutes.

5. Poor vegetable mixture in a 10" oven safe dish. Top with cauliflower and parsnip mash and broil in oven for 12 minutes, rotating halfway through.

Enjoy!

Summer Tomato and Avocado Salad

When Summer tomatoes are at their peak, I could eat them for breakfast, lunch and dinner. My favorite way to eat tomatoes is with fresh picked basil from the garden and a creamy avocado with organic olive oil and a pinch of course sea salt. You may also use any combination of tomatoes you prefer for your salad.

INGREDIENTS

4 roma tomatoes cut into wedges

20 yellow pear tomatoes cut in half

1 medium avocado cut into small squares

2 tablespoons red onion chopped thin

3 tablespoons fresh basil cut in thin strips

2 tablespoons organic cold pressed olive oil

1 teaspoon course sea salt

DIRECTIONS

On a medium platter layer the ingredients in order starting with the roma tomatoes as the first layer. Drizzle the olive oil over the tomatoes, avocado, onion and basil. Sprinkle with sea salt. Enjoy!

Serves: 4

Skinny "Potato" Salad

This is my skinny version of my mom's potato salad. I used cauliflower and turnips to replace the potatoes traditionally called for in potato salad recipes. By doing this and using a healthy salad dressing I was able to dramatically cut the calories to only 1/4 the traditional high fat versions.

INGREDIENTS

1 small head of cauliflower, chopped into bite size pieces (3 cups)

2 medium turnips, peeled and diced (2 cups)

4 tablespoons Spectrum Light vegan mayonnaise

2 tablespoons spicy brown mustard

1 tablespoon fresh lemon juice

1/2 teaspoon sea salt

1/4 teaspoon fresh ground black pepper

3 tablespoons celery, diced

3 tablespoons sweet onion, chopped

3 tablespoons green onion, chopped

3 tablespoons dill pickle, chopped or dill pickle relish

3 tablespoons black pitted olives, chopped

DIRECTIONS

Fill a medium sized sauce pan with2 cups of water. Place a steamer basket in sauce pan. Steam cauliflower and turnips covered with a lid for 10-12 minutes or until just tender when pierced with a fork. Remove from heat and let cool.

Whisk mayonnaise, mustard, lemon juice, salt and pepper in a medium bowel until smooth. Stir in celery, sweet onion, green onion, pickles, olives and the cooled cauliflower and turnips.

Serve immediately or chill and serve.

SERVES: 8 one cup servings

Curry Salad

This salad is a spicy sweet twist on traditional potato salad and again no potatoes.

INGREDIENTS

1 small head of cauliflower, chopped into bite size pieces (3 cups)

2 medium turnips, peeled and diced (2 cups)

6 tablespoons Spectrum Light vegan mayonnaise

1 tablespoon fresh lemon juice

1 teaspoon curry powder

1/2 teaspoon sea salt

1/4 teaspoon fresh ground black pepper

1/3 cup green apple, diced

4 tablespoons red onion, diced

4 tablespoons red bell pepper, diced

4 tablespoons celery, diced

3 tablespoons golden raisins, chopped

DIRECTIONS

Whisk mayonnaise, lemon juice, curry powder, salt and pepper in a medium bowel until smooth. Stir in apple, red onion, red bell pepper, celery and raisins and the cooled cauliflower and turnips.

Serve immediately or chill and serve.

SERVES: 8 one cup servings

Raspberry Limeade

INGREDIENTS

1/2 cup fresh lime juice

1/2 cup pureed raspberries

1/3 cup agave nector

4 cups water

DIRECTIONS

Stir all ingredients in a pitcher. Serve over ice and garnish with sliced fresh lime and raspberries.

SERVES: about 5 one cup servings

Traditional Lemonade

For traditional lemonade replace the lime juice for fresh lemon and leave out the raspberries and garnish with fresh sliced lemon.

Forbidden Cucumber Salad

INGREDIENTS

1/2 English cucumber (5-6") cut into cubes

1/2 medium avocado cut into cubes

1/4 package Annie Chun's sprouted black rice (forbidden rice)

2 tablespoons red bell pepper chopped

2 tablespoons yellow bell pepper chopped

2 tablespoons broccoli sprouts

1 tablespoon red onion sliced thin

1 tsp extra virgin olive oil

dash of sea salt

DIRECTIONS

Mix all ingredients in a bowel and enjoy! How simple is that?!

SERVES: 1

Apple Blueberry Crisp

INGREDIENTS

1 cup blanched almond flour (Bob’s Redmill)
1 cup gluten-free rolled oats

½ teaspoon sea salt
2 teaspoon cinnamon
½ teaspoon nutmeg
⅓ cup grapeseed oil
¼ cup agave nectar
1 tablespoon vanilla extract
4 medium organic apples, sliced, then chopped in half width-wise

1 cup fresh or frozen organic blueberries

DIRECTIONS

In a large bowl, combine almond flour, oats, salt, 1 tsp cinnamon and nutmeg.

In a smaller bowl, combine oil, agave and vanilla.

Stir wet ingredients into dry with a fork.

Sprinkle 1 tsp cinnamon over apples and blueberries and toss. Place fruit an 8X8” glass baking dish.

Crumble topping over the fruit.

Cover crisp with tin-foil and bake at 350° for 40 minutes on low rack.

When apples are soft and their juices bubble, remove foil and bake 8-10 more minutes to brown crisp.

.Serve warm and enjoy!

*Crisp must be covered during the first 40 minutes of baking. Agave nectar can burn when exposed to high heat for too long.

Vegan Chocolate Truffles

INGREDIENTS

6 oz unsweetened Ghirardelli chocolate bar (1 and 1/2 bars)

1/2 cup unsweetened Mimicreme (cream substitute made from almonds and cashews)

1/2 cup Agave nectar

1 tsp Vanilla extract

1 Tbs. coconut oil

3/4 cup cocoa powder

DIRECTIONS

Warm mimicreme and agave in a double boiler or a glass bowl set over top a pan filled with 1" of simmering water. Break chocolate into 1/2" pieces and add to the mixture and stir with a whisk. When chocolate is melted, remove from heat and stir in the vanilla.

Let chocolate sit for at least 1 hour and come to room temperature.

Rub a small amount of the coconut oil on your hands to prevent chocolate from sticking. Scoop chocolate out with a teaspoon measuring spoon. Roll chocolate between your palms to create a ball. Drop in cocoa to coat the truffle. Repeat.

Enjoy!

Makes approximately 50 truffles

Mini Hazelnut Chocolate Ganache Tarts with Sea Salt

I created this decadent treat for adults who love dark chocolate with a little salty-sweet finish. The sea salt is an unexpected surprise that pairs so lovely with the chocolate. I hope you enjoy them as much as my friends and family do.

INGREDIENTS

1/2 cup Hazelnuts toasted

1 Tbs course Sea Salt

6 oz unsweetened Ghirardelli chocolate bar (1 and 1/2 bars)

1/2 cup unsweetened Mimicreme (cream substitute made from almonds and cashews)

1/2 cup Agave nectar

1 tsp Vanilla extract

DIRECTIONS

Roughly chop hazelnuts. In a small saucepan over low heat, toast hazelnuts while constantly stirring them with a wooden spoon just until they start to brown and are fragrant. Remove from heat and set aside.

Line a 24 mini cupcake pan with paper cupcake holders and set aside.

Use a tablespoon to measure out each portion and fill the paper cupcakes. Sprinkle hazelnuts on each and do the same with the sea salt. Grab hold of each side of the pan and pick the pan up off the counter at least 3" and drop the pan. Repeat this step a couple of times so that the hazelnuts and sea salt settle into the chocolate.

Let cool for at least 2 hours before serving and 4-6 hours before packing as gifts.

Enjoy!

SERVES 24

Cremed Onions and Kale

You know I had to sneak in some healthy greens on your holiday plate. Pearl onions are sweet and they cut the bitterness of greens perfectly.

INGREDIENTS

3 20oz packages fresh pearl onions

3 tablespoons extra-virgin olive oil, divided

1 teaspoon salt, divided

1 tablespoon Earth Balance butter

2 tablespoons all-purpose gluten-free flour (Bob's Redmill)

3/4 cup vegetable broth

1 1/2 cups unsweetened Mimic Creme

1 bay leaf

1 teaspoon chopped fresh or dried thyme

1/4 teaspoon white or black pepper

4 cups chopped kale

2 teaspoons lemon juice

DIRECTIONS

Preheat oven to 400°F.
Bring a medium size pot of water to a boil. Add onions and cook 1 minute to loosen the skins. Drain. Rinse with cold water. When cool enough to handle, trim both ends, leaving enough of the root end to keep the onions whole while roasting. Peel off the skins. Toss the prepared fresh onions with 1 tablespoon oil and 1/4 teaspoon salt in a large bowl. Spread in an even layer in a roasting pan large enough to accommodate all the onions in a single layer (a 9X13 pan is large enough). Roast the onions, stirring occasionally, until soft and brown in spots, 25-35 minutes.
Remove the roasting pan from the oven and set aside.
Start the creme sauce. Melt butter with the remaining 2 tablespoons oil in a large saucepan over medium heat. Add flour and cook, whisking, until the mixture bubbles and is free of lumps, about 30 seconds. Whisk in vegetable broth, mimic creme, then add bay leaf, thyme, pepper and the remaining 3/4 teaspoon salt; bring to a gentle boil, whisking often. Reduce heat to the barest simmer and cook, whisking often, until the sauce has thickened to the consistency of thick gravy, about 15 minutes. Discard the bay leaf.
Stir the roasted onions into the cream sauce. Fold in kale just until the kale has wilted, about 30 seconds.
Remove from heat. Stir in lemon juice. Transfer to a serving dish and serve warm.

Skinny Roasted Garlic Mashed Cauliflower

These mock "mashed potatoes" will have everyone fooled at your holiday dinner and they only boost a mere 16 calories in a half cup serving! Pile them up on your plate and have everyone wonder how you keep off the weight!

INGREDIENTS

1 large garlic bulb

1 teaspoon olive oil

5 cups bite-size cauliflower florets (about 1 large head)

1 tablespoon Earth Balance butter

freshly ground sea salt to taste

freshly ground black pepper to taste

snipped fresh chives for garnish

DIRECTIONS

Preheat oven to 400 degrees. Rub off excess papery skin from the garlic head without separating the cloves. Slice about 1/2 inch off the top of the garlic head, exposing each clove of garlic. Place the garlic on a square of aluminum foil or in a ceramic garlic roaster, if you have one. Poor olive oil over the exposed cloves. Pinch the corners of the aluminum foil to create a pouch. Roast garlic until the cloves are very soft, 25-30 minutes. Unwrap and let cool slightly. Squeeze the cloves out of the skins. Place cauliflower florets in a steamer basket over boiling water, cover and steam until tender, 12-15 minutes. Place the cooked cauliflower and garlic in a food processor. Add butter, salt and pepper. Pulse several times, until you've reached a smooth texture. Do not over process. Transfer to a serving bowl. Garnish with chives. Serve warm.

Spice Cookies

These little spice cookies were a big hit at Pilgrims Market a couple weeks ago. Not a crumb left on the plate. Their simple and quick to make and they would make the perfect hostess gift during all the family gatherings this holiday season. I used grapeseed oil due to the many health benefits and high smoke point.

INGREDIENTS

1 1/2 cups blanched almond flour (Bob's Redmill)

1/2 tsp sea salt

1/4 tsp baking soda

1 1/2 tsp ginger

1 tsp cinnamon

1/4 cup grapeseed oil

1/4 cup agave nectar

DIRECTIONS

1. Preheat oven to 350 degrees F.

2. Combine dry ingredients in a large bowl.

3. Stir together wet ingredients in a smaller bowl.