Hauntingly Delicious Spellcakes

0785 Vega Halloween Recipe Book.indd

Submitted by Vega



1 c of enchanted almond milk
1 tsp evil apple cider vinegar
3/4 c granulated sugar
1/3 c of light olive or melted coconut oil
2 tsp vampire vanilla extract
1/2 c gluten-free flour (such as Bob’s Red Mill All Purpose Baking Flour)
1 scoop or single-serving pack of Vega Sport Performance Protein (37g)
1/3 c cackling cocoa powder
3/4 tsp baking soda
1/2 tsp magic baking powder 1/4 tsp salt

1 Preheat oven to 350°F. Line a muffin pan with paper liners.

2 Whisk together the almond milk and vinegar in a large bowl, and set aside for a few minutes to cackle and curdle.

3 Add the sugar, oil, and vanilla extract to the almond milk mixture
and beat until foamy. In a separate bowl, sift together the flour, cocoa powder, baking soda, baking powder, and salt. Add in two batches to wet ingredients and bludgeon them until no large lumps remain (a few tiny lumps are okay). Pour into liners, filling 3/4 of the way.

4 Bake for 20 minutes, until a pitch fork inserted into the center comes out clean. Transfer to a cooling rack and let cool completely.

5 Top with any vegan butter cream icing and die a hundred times from wicked deliciousness!

Gluten-Free Chicken Caserole

Recommended by Carol Blair, BS, DiHom, CNC (Original recipe from NOW Foods)165247222

This delicious high-protein dish uses heart-healthy whole grain brown rice and gluten-free brown rice flour.

Cook Review: This tasty recipe is easy to make.

Makes 6 servings

2 Tbsp. Organic Extra-Virgin Olive Oil, plus more for greasing
1 lb. boneless, skinless chicken breasts, cut into 1-inch pieces
1/2 lb. sliced mushrooms
2 tsp. chopped fresh thyme, divided
2 large carrots, chopped
1 stalk celery, thinly sliced
1 small Vidalia or sweet onion, chopped
Salt and pepper, to taste
1/4 cup Organic Brown Rice Flour
1 1/2 cup low-sodium chicken broth
1 cup whole milk
1 cup cooked brown rice
1/4 cup shredded Parmesan cheese
1/4 cup Organic Pine Nuts
1/2 tsp. sweet paprika
1/2 cup frozen peas

1.    Preheat oven to 400 degrees.

2.    Lightly oil a 9-inch pie dish and set aside.

3.    Heat oil in a large skillet over medium high heat.

4.    Add chicken and cook, stirring occasionally, until no longer pink, 4 to 5 minutes.

5.    Add mushrooms, 1 teaspoon of the thyme, carrots, celery, onions, salt and pepper and cook until just tender, 6 to 8 minutes.

6.    Add flour and cook, stirring constantly, for 1 minute.

7.    Add broth and milk, stir well and bring to a simmer.

8.    Reduce heat to medium low and simmer until very thick, about 10 minutes.

9.    Meanwhile, combine rice, cheese, pine nuts, paprika, remaining 1 teaspoon thyme, salt and pepper in a medium bowl.

10.  Stir peas into chicken mixture, then season with salt and pepper and transfer to prepared dish.

11.  Distribute rice mixture evenly over the top, then arrange dish on a baking sheet to catch any drips.

12.  Bake until bubbly and crust is crisp, about 30 minutes.

Italian Spaghetti Squash

By Laurel Sterling, MA, RD, CDN


The first time my mother cooked this for me, I was in love! Can you believe I had been deprived of experiencing the many wonders of spaghetti squash until I was 43? My mom made this for me last year and I could not get enough of it. As a vegetarian, I sometimes would eat this as my main dish, or as a side to my dinner, or even topped with eggs in the morning. It is a very versatile dish and simple to make.

Italian Spaghetti Squash

1 (4-pound) spaghetti squash

1 c. finely chopped onion

1 c. chopped zucchini

1 c. chopped yellow squash

1 c. chopped green pepper

1 (25-ounce) jar of tomato-basil sauce

1 TBSP chopped fresh oregano (Or you can use Italian seasoning)

1 TBSP chopped fresh basil (Or Italian seasoning)

1 tsp freshly ground pepper

Prep and bake the squash:

Wash squash; cut in half lengthwise. Remove and discard seeds or keep to plant. Place squash halves, cut sides down, in a 13x9x2″ baking dish coated with cooking spray. Add water to dish to depth of 1/2″. Bake at 375 degrees for 40 minutes or until squash is tender. Let cool slightly. Using a fork, remove spaghetti-like strands; compost shells. Set strands aside and keep warm.

Sauté vegetables on medium heat with olive oil, macadamia nut oil, or coconut oil. Add sauce and seasonings, and then mix spaghetti squash strands into the mixture. Enjoy!!

Vegetarian Thanksgiving Idea: Crust-less Zucchini Quiche

By Laurel Sterling, MA, RD, CDN


My sister and mother usually make a crust-less quiche for me for Thanksgiving because I don’t eat turkey. I love several varieties of quiche. I don’t think there is any vegetable quiche I don’t like! You can use spinach instead of zucchini. Some recipes add garlic along with other seasonings like oregano or nutmeg. It is so simple to make and so delicious as a holiday dish!


3 cups zucchini, grated

1/2 cup gluten-free bread crumbs (Rudi’s)

3/4 cup mozzarella cheese, part skim, grated

2 eggs

4 egg whites

1 tsp minced onions

Salt and pepper


Mix all but the cheese. Put into greased pie pan and bake 30 minutes at 350 degrees F. Top with cheese and bake 30 minutes more.

Makes 6 servings

Home-made Applesauce

By Laurel Sterling, MA, RD, CDN


There is still time to pick up fresh, local apples at a local orchard or at the Regional Farmer’s Market. Last month, I posted my favorite gluten-free apple crisp recipe; this is my favorite applesauce recipe that I picked up years ago from Beak & Skiff. I have made it several times over the years and it is so yummy, quick, and easy!


8 Apples (peeled, cored, and sliced)

1/2 cup Apple Cider OR water

1/4-1/2 cup organic cane sugar (to taste)

1/4 tsp. cinnamon

Place apples in a saucepan, along with cider or water. Cook over low heat, stirring occasionally. When apples have softened, mash with a fork or potato masher, and stir in cinnamon and sugar. Cook for a few minutes longer. Serve warm or chilled.

Options to add in: cranberries, maple syrup, raisins, nutmeg, granola

Gluten-Free, Vegan Apple Crisp Recipe

By Laurel Sterling, MA, RD176822647

I am a big fan of just about any type of cooked apple dessert. This is a great recipe to add to a weeknight meal because of the ease of prep time involved. You also do not need to have much experience in the kitchen to make this. So go ahead and enjoy! My favorite variety of apple to use here is Granny Smith though the Ginger Gold variety works great too!

3 to 4 baking apples, peeled, cored, and sliced thin (⅛-inch thick)
2 to 4 tablespoons honey, maple syrup, or agave nectar
1 tablespoon arrowroot powder
1 tablespoon freshly squeezed lemon juice
2 teaspoons cinnamon

1 ½ cups rolled gluten-free oats
½ cup sweet rice flour
½ to ¾ cup coconut sugar*
1 teaspoon cinnamon
¼ teaspoon sea salt
½ cup melted virgin coconut oil (or butter)*
1 teaspoon vanilla extract

Preheat oven to 375 degrees.

Place all ingredients for the filling into a 7 x 11-inch baking pan. Gently stir together with a large spoon. A good gauge for sufficient fruit is to fill your pan almost to the top with sliced fruit. It will cook down quite a bit. See the photo below.

In a small mixing bowl stir together the oats, rice flour, sugar, cinnamon, and sea salt. Add oil and vanilla and stir together with a fork. Using your hands, crumble the topping evenly over the filling.

Bake for about 40 minutes or until the juices are bubbling up and the topping is lightly browned.

*Notes: Use organic brown sugar, Sucanat, or maple sugar in the topping instead of coconut sugar if desired. Sometimes I add 1 to 2 tablespoonsmore oil to the topping if the mixture seems to need it.

Lemon Juice can be omitted if you are sensitive to citrus.

Italian Plum Variation: Use 4 to 5 cups pitted, halved plums in place of the apples or a combination of the two. Toss with 3 to 4 tablespoons arrowroot; increase liquid sweetener to 4 tablespoons; omit lemon juice.

Source: www.nourishingmeals.com

Cruciferous Salad with Maple Syrup Dressing

Submitted by Carol Blair, BD, DiHom, CNC166107752_web

Adapted from “The Official Vermont Maple Cookbook”, Third Edition, South Royalton, VT

8-10 cups of your choice of cruciferous vegetables (e.g. broccoli, cauliflower, cabbages)

1 cup raisins

1/2 cup chopped walnuts

3/4 cup chopped red onion

1/2 cup dried cranberries

1/2 cup diced roasted red peppers


1/4 cup Maple Syrup

1 cup your choice of mayonnaise or salad dressing

1/4 cup balsamic vinegar

Wash and then chop the cruciferous vegetables of your choice into bite size pieces.  Add the remaining ingredients.  If you do not like certain ingredients, leave them out.  If you like certain ingredients, add more of them.

Add the dressing one hour before serving.  You can always make more dressing and use it at a later time.  Be creative with this salad and enjoy!

Mediterranean Lentil Sprout Salad

Submitted By Deborah SorrentinoLentilSalad


Here’s a neat twist on a traditional lentil salad. This one uses sprouted lentils instead of cooked ones for added nutrition and outstanding taste!

Minutes to Prepare: 4

Minutes to Cook: 1

Number of Servings: 1


1 tbsp olive oil
1/2 tbsp balsamic vinegar
1/2 tsp
dijon mustard
1/4 clove garlic, minced or crushed
1 tsp dried basil
dash salt & pepper
1 cup sprouted green lentils*

1/4 cup chopped roma tomato
1/4 cup chopped cucumber
3 tbsp chopped onion
optional, non-raw add-ins could include:
-roasted red peppers
-kalamata olives
-crumbled feta
-artichoke hearts]


Mix dressing ingredients well. Set aside.
In a bowl, toss together salad ingredients. Feel free to toss in some feta or kalamata olives, too! Drizzle dressing over the top and serve!

* You can sprout lentils by soaking them in a glass jar of water for 8-10 hours.





Recipe originally posted on Spark Recipes

Baked potatoes with Primo and Mary’s Black Bean and Corn Salsa

By Guest Blogger Tina McPherson, Primo and Mary’s Heritage Products, Inc.




Wash, clean and remove eyes and blemishes from the potato or potatoes you desire to bake.

Potatoes may be baked  in the microwave oven as a time saving measure, but they can also be baked in a conventional oven at 350 degrees F.

Before baking, punch a few holes with a knife in each potato, making sure that the knife penetrates at least half way through the potato.  This allows the steam to escape. Bake the potatoes until tender.

Serve the potatoes hot, split lengthwise and crosswise about 3/4 of the way through, and then with both hands, squeeze the four corner of the potato quickly (to avoid burning your finger tips), so that the top splays out.  Fill the open part of the potato with Primo and Mary’s Black Bean and Corn Salsa.  Cheese and scallion are optional.

Carrot-Walnut Salad

By Carol Blair, BS, CN, DiHomShreddedCarrots

This delicious recipe is adapted from a recipe that was printed in Prevention magazine.

1/3 cup golden raisins

1/3 cup chopped walnuts

2 Tablespoons rice wine vinegar

I Tablespoon Extra Virgin Olive Oil

2 teaspoons fresh lemon juice

1 teaspoon honey

1/8 teaspoon salt

4 large carrots, shredded

1/4 cup chopped parsley

Soak the raisins in hot tap water until plumped, about 20 minutes.  Drain.  Pre-heat the oven to 250 degrees F.  Place the walnuts on a baking sheet and toast until lightly browned, about 5 minutes; set aside.

In a small bowl, combine the vinegar, olive oil, lemon juice, honey, and salt.

Just before serving, in a medium bowl, toss the carrots, walnuts, parsley, and raisins with the dressing.

Makes 4 servings.

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