Tag: HealthyFood

Breakfast, Desserts, RECIPES

No Bake Blueberry Tartelettes *No sugar, GF, Vegan, Kosher

Cristina Carlos-Supino

*Makes 4 portions

You will need 4 tartelette molds with removable bottoms

INGREDIENTS

crust

  • 1 cup of oats
  • 15 pitted dates
  • 3 tablespoons of water

filling

  • 6 pitted dates
  • 3/4 cup almond butter
  • 3/4 cup almond milk
  • 1 tbsp of freshly squeezed lemon juice
  • 1 tsp pur vanilla extract
  • Pinch of salt
  • 1/2 cup thawed frozen blueberries

some fresh blueberries for topping if you wish

INSTRUCTIONS

  1. In a food processor, combine the crust ingredients until it starts to clump together, if you need to add a bit more water for it to clump go ahead
  2. Press into the bottom of your molds
  3. Let chill in the refrigerator
  4. Combine the filling ingredients in a blender and blend on high until smooth and creamy
  5. Pour on top of the crusts
  6. Leave in the fridge overnight

top with some berries, I also added some dragon fruit powder for a pop of pink !

Enjoy !!!

Cristina for Peas & Peace

Breakfast, Desserts, RECIPES

Applesauce & Cinnamon Loaf

Cristina Carlos-Supino

All you need is one large bowl, a 9 x 5 bread or loaf pan and a spatula !. Should you not have any spelt flour in the kitchen, no worries simply use all purpose flour. This simple to make and delicious recipe is sweetened with maple syrup ! Super moist ! Perfect as a snack or for breakfast 🙂

  • 2 cups of spelt flour
  • 1/2 cup of coarse oats
  • 2 teaspoons of baking powder
  • 1/2 teaspoon of baking soda
  • 2 teaspoons of cinnamon
  • pinch of salt
  • 1 1/2 cups of unsweetened applesauce
  • 1/2 cup of maple syrup
  • 1/3 cup of unsweetened soya milk
  • 1 teaspoon of vanilla

Preheat oven to 180°C / 350°F

Dry ingredients

In a large mixing bowl, combine the flour, oats, baking powder, baking soda, cinnamon, and salt. Mix to combine.

Wet ingredients

In the same mixing bowl, add applesauce, maple syrup, milk and vanilla and mix until just combined. There is no need to overmix the batter.

Pour the batter into the pan and place in the oven. Bake for 45 minutes. The loaf is done when it’s golden brown on the outside and slightly moist on the inside.

Let cool on a rack before slicing

Ready to serve !

Cristina for Peas & Peace

Desserts, RECIPES

5 Ingredient Vegan Chocolate Mousse

Cristina Carlos-Supino

You can make this mousse in 5 minutes, literaly ! just pull out your blender and voila you have yourself a treat in no time.

Ingredients (serves 2)

  • 2 large ripe avocados
  • 1/2 cup cocoa powder
  • 1/2 cup of almond milk
  • 3 tsp of agave
  • 2 tsp pure vanilla extract

Toppings of your choice 🙂

I used chocolate pearls, roasted hazelnuts & a macadamia nut, sprinkled with cocoa powder

Directions:

Purée in a blender or food processor the avocado until smooth.

Mix in together the cocoa powder and milk until well combined.

Add the agave and vanilla extract and blend well one last time.

Transfer the mousse to individual bowls or glasses and store in the fridge until ready to eat.

Delicious and healthy !

Cristina for Peas and Peace

Breakfast, RECIPES

4 Ingredient Waffle recipe !

Cristina Carlos-Supino
  • Makes 8 waffles
  •  2 & 1/4 Cups of all purpose flour
  • 1 Tablespoon of Baking Powder
  • 1/4 Cup Vegan Butter 
  • 1 & 2/3 Cups of Unsweetened Almond Milk

Combine the flour and baking powder. Cut the butter into the flour mixture until it resembles coarse cornmeal.  Add in the water and whisk. Pour into a hot waffle iron. Should you want to add chocolate powder or chocolate chips or vanilla is also fun, just to change it up

I then also have fun in topping them with fruit, dust icing sugar, powder chocolate in this case, and let’s not forget maple syrup ! Yum !

If any leftover, simply pop them in the toaster !

Enjoy !

Cristina for Peas & Peace

Desserts, RECIPES

Homemade Chocolates

Cristina Carlos-Supino

These are great as a gift or simply as a treat for yourself or your family

Ingredients

  • 1 cup chopped cocoa butter
  • 5 tbsp maple syrup
  • 1/2 cup unsweetened cocoa powder
  • 1 tsp vanilla extract 
  • 1 pinch sea salt 
  • Rose petals & corse sea salt for topping

Instructions

  • Add water to a large saucepan and bring to a boil. Then set a medium glass or metal mixing bowl on top, making sure it’s not touching the water (this creates a “double boiler/bain Marie”).
  • To the mixing bowl, add cocoa butter and let melt.
  • Once melted, add the maple syrup and use a whisk to mix until fluid and thoroughly combined. Remove bowl from top of the saucepan and set aside.
  • Add cocoa powder, vanilla, and sea salt to the bowl, and whisk to combine until there are no clumps.
  • Pour chocolate into 14 mini (I used mini quiche molds) but you may also use chocolate molds or other. Top the chocolates with rose petals and corse sea salt or any topping of your choice, get creative !
  • Transfer chocolate to the freezer to set for 10 minutes. Enjoy !
  • Store leftovers in a sealed container in the refrigerator for 1 week, or in the freezer up to 1 month.

Made with Love

Peas and Peace

Desserts, RECIPES

Chocolate Orange Soufflé

Cristina Carlos-Supino

Serves 4

Ingredients


2 cups of oat flour 
300ml soya milk 
3 tbsp ground flax  
3 tbsp cocoa powder 
1 1/2 tsp baking powder 
3 mashed bananas
3 tsp orange zest
3 tbsp orange juice ⠀

⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ ⠀ 
Mix all the ingredients together. I used 3 inch ramequins. Bake at 360F for about 20 minutes. Let cool down and enjoy

*I inserted a chocolate square on top, entirely up to you or you may just sprinkle the top with powdered sugar, orange zest is pretty as well, whatever inspires you !

Enjoy !

RECIPES, Soups

Leek & Potato Soup

Cristina Carlos-Supino

Ingredients

  •  4 medium-sized chopped leeks
  •  2 lbs potatoes, peeled and diced
  •  4 1/2 cups vegetable broth
  •  1 small yellow onion, diced 
  •  2 tablespoons olive oil
  •  3 garlic cloves, minced
  •  salt & black pepper
  •  chives, chopped *optional

Instructions

  1. In a large pot on medium heat add oil, then saute garlic, leeks, and onion together with salt until soft – about 5 minutes. 
  2. Add potatoes, vegetable broth, salt & pepper to pot – cover and let simmer for about 15 minutes. Potatoes should be soft when tested with a fork.
  3. Use a hand-blender to blend soup on medium to high until ingredients are smooth and consistency is creamy.
  4. Season soup to taste with salt & a good amount of black pepper. Serve with chopped chives and black pepper – enjoy

Tip

Freezing potato and leek soup: Allow soup to come to room temperature, store in a sealed container and place in freezer for 1 to 3 months. Remove, defrost, and cook in pot until desired temperature

Serve with warm crusty bread !!!

Cristina for Peas and Peace

Desserts, RECIPES

No Bake Carrot & Coconut Energy Balls

Cristina Carlos-Supino


Loaded with natural sugar, healthy fats and fiber to satisfy your cravings

Makes 12 balls


* 1 medium gratted carrot
* 1/2 cup (125ml) rolled oats
* 1/2 cup (125ml) almonds
* 1/4 cup (60ml) hazelnuts
* 1 tbsp chia seeds
* 1/4 cup (60ml) almond milk
* 1/6 cup (40ml) pitted dates
* 1 tbsp coconut oil (not melted)
* 1/2 tbsp ground cinnamon
* 2 tbsp shredded coconut (I used unsweetened but if you prefer a sweeter energy ball, use sweeetened)

Blend everything (except for the shredded coconut) in a food processor until dough is formed. Shape with your hands into bite size balls and then roll in the shredded coconut.

Keep refrigerated for 1 hour.

Stores in the fridge up to 1 week. 

Enjoy !

Peas & Peace

Pies, Quiches, RECIPES

Eggless Quiche

Cristina Carlos-Supino

*Makes 8 Servings

Ingredients

For the crust:

  • 1 tablespoon ground flaxseeds
  • 5.5 tablespoons water
  • 1 cup almond flour
  • 1 cup all purpose flour
  • 1/2 teaspoon salt
  • 2 tablespoons olive oil
  • 1-2 tablespoons water, as needed

For the filling:

  • 1 tablespoon olive oil
  • 2 garlic cloves, minced
  • 1 cup chopped cremini mushrooms
  • 1 cup chopped baby spinach
  • 500 gr of silken tofu, drained
  • 2 tablespoons unsweetened almond milk
  • 2 tablespoons nutritional yeast
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon turmeric
  • 3/4 teaspoon salt

Instructions

For the crust:

  • Preheat the oven to 350 degrees and lightly grease a 9 inch Quiche pan.
  • Combine the ground flaxseeds and water in a small bowl and set aside. This is your flax egg.
  • In a food processor add the dry ingredients (almond flour, all purpose flour and salt) and pulse to combine. With the food processor running, slowly drizzle in the olive oil and flax egg. Add 1-2 tablespoons water as needed until the dough sticks together when you press it between your fingers.
  • Crumble the dough into the pan and press the mixture evenly on the bottom and up the sides of the pan. Press firmly and evenly. Poke a few holes in the bottom of the crust, and then bake for 12 minutes. Remove and set aside while you make the filling. Increase the oven temperature to 375 degrees.

For the filling:

  • In a medium skillet, sauté the garlic and mushrooms over medium heat for 3-4 minutes, until the mushrooms soften. Now add the spinach and stir until it wilts. Remove from heat and set aside.
  • In the food processor, add the drained tofu, almond milk, nutritional yeast, onion powder, turmeric and salt. Blend until very smooth, scraping down the sides as needed. Add the cooked vegetable mixture, and pulse a few times to combine, but don’t blend entirely.
  • Pour the filling into the crust and spread evenly using a spatula. Bake for about 35 minutes.
  • Cool for 15 minutes before slicing.

Desserts, RECIPES

No Bake, Double Chocolate & Peanut Butter Treats

Cristina Carlos-Supino

INGREDIENTS

  • 3/4 cup smooth peanut butter
  • 5 tbsp maple syrup
  • 2 tbsp melted coconut oil
  • 1/4 cup oat flour
  • 1/4 cup cacao powder
  • 1 tsp vanilla extract
  • Pinch sea salt
  • 1/4 cup vegan chocolate chips
  • 1/4 cup cacao nibs

INSTRUCTIONS

  1. In a bowl, whisk the peanut butter, melted coconut oil, maple syrup, vanilla extract and sea salt together until fully combined.
  2. Stir in the cocoa powder and oat flour until a thick mixture forms.
  3. Mix in the chocolate chips and cacao nibs.
  4. With a medium size scooper (*Makes 12), form round shapes and place on a lined tray. Sprinkle on some cacao nibs and more chocolate chips (optional) and place in the freezer for 30 minutes until set.
  5. Store in the fridge and enjoy !
RECIPES, Soups

Matzo Ball Soup

Cristina Carlos-Supino

*Makes 12 Balls

Ingredients for the Matzo Balls

1 cup matzo meal
1/4 cup chickpea flour
1 teaspoon baking powder
3/4 teaspoon salt
3/4 cup soya milk
1/4 cup canola oil

Ingredients for the Soup

1 tablespoon of olive oil
2 medium carrots, diced
3 garlic cloves, minced
6 cups vegetable broth
1/4 cup chopped fresh dill
Salt and pepper to taste

Instructions

To make the matzo balls, stir all dry ingredients together in a bowl. Stir in the milk and oil until thoroughly mixed.

Cover the bowl and chill the mixture for at least 30 minutes, while you begin the soup.

To make the soup, coat the bottom of a large pot with olive oil and place it over medium heat. Add the carrot and sauté for 5 minutes, until the carrots just begin to soften.

Add the garlic and continue to sauté for another minute.

Stir in the broth. Raise the heat and bring the broth to a boil. Lower the heat to a simmer.

Shape the matzo mix into 1 inch balls, pressing the mixture firmly together. Carefully drop each ball into the soup right after forming it.

Allow the soup to cook, uncovered, at a low simmer, for 45 minutes. Do not stir.

When the soup is finished cooking, remove it from the heat and season with salt and pepper to taste. Carefully stir in the dill.

Ladle into bowls and serve.

Desserts, RECIPES

No Bake Date Squares

Cristina Carlos-Supino

Ingredients:

Crust
1 1/2 cups raw almonds
1 1/2 regular oats
10 pitted & roughly chopped dates
1/4 cup melted coconut oil

Filling
25 pitted & roughly chopped dates
1/2 cup of water

Directions:

1. Line a 8 inch by 8 inch square pan with parchment paper. In a food processor, process the almond and oats until a fine crumble forms. Now add in the dates and process until crumbly again. Add melted coconut oil to the mixture and process until sticky. Remove from processor, set aside 3/4 of the mixture for later and press the rest of the mixture very firmly and evenly into the pan.

2. Grab your pitted and roughly chopped dates and water and process in a food processor until a paste forms. You will have to stop and scrape down the sides of the bowl often. You can add a tiny bit more water if needed, but you want the paste quite thick. Scoop out the date mixture onto the crust and spread evenly.

3. Sprinkle on top the 3/4 cup of mixture you set aside and press down. Refrigerate in the fridge until firm (At least 1 hour).

Cut into squares and serve.

Store in the fridge.

RECIPES

Make Your Own Chai Mix

Cristina Carlos-Supino

I Love Chai tea, bake with Chai, add it to smoothies and overnight soaked oats. Store bought mixes cost quite a bit, therefore I make my own !!! this recipe is strong in flavour and has bite. I am certain you will enjoy it

INGREDIENTS

  • 2 teaspoons ground cardamom
  • 2 teaspoons ground allspice
  • 2 teaspoons ground nutmeg
  • 4 teaspoons ground cinnamon
  • 2 teaspoon ground cloves
  • 6 teaspoons ground ginger

INSTRUCTIONS

  1. Mix all ingredients together.

That simple !!!

Cristina for Peas and Peace

Desserts, RECIPES

Brownies

Cristina Carlos-Supino

For the base:
235g pitted dates
200g hazelnuts
100g walnuts
100g coconut butter
50g almond flour
50g cacao powder
2 tbsp coconut nectar
Put everything into a food processor until finely ground.


Line a 20 x 20 baking pan with baking paper and press the mixture evenly into the bottom. 


For the frosting:
150g maple syrup
120g coconut oil (melted)
80g cashew butter
50g cacao powder
Mix all ingredients and stir until smooth. Pour on top of the base and transfer to the fridge to set. When set cut into squares. 

Delicious !!!


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Mains, RECIPES

MEAT(LESS) LOAF

Cristina Carlos-Supino

Ingredients:

2 tbsp of olive oil
1 large onion, chopped
1 cup of chopped walnuts
1 cup of rolled oats (or gluten free rolled oats)
1/2 cup of chopped mushrooms
2 cups of vegetable stock
2 chopped garlic cloves
3/4 cup of shredded carrots
3 tbsp of Dijon mustard
4 tbsp of tomate paste
2 tbsp of tamari sauce
350 grams/12 oz of firm tofu
2 tbsp of cornflour (cornstarch)
3/4 cup of breadcrumbs
1 cup of tomate sauce (coulis)
Oil spray

Instructions:

Heat the oven at 375 degrees and grease with oil spray a 9 x 5 inch loaf pan.

Heat half the oil in a large frying pan and cook the onion for about 15 minutes until lightly browned. Remove from the pan and set aside.

Heat the remaining oil in the pan and toast the walnuts during 3 minutes, add the oats and cook for another 3 minutes while stirring.

Add the mushrooms, vegetable stock and garlic, reduce the heat and simmer until the stock is absorbed.

Add the carrots, mustard, tomate paste, tamari and previously set aside onions.

Purée the tofu and cornflour in a food processor until smooth and stir into the oat mixture along with the breadcrumbs and mix well.

Transfer the mixture into the loaf pan and spread the tomate sauce on top.

Bake for 40 minutes and leave to stand for 20 minutes before slicing.

Enjoy !!!