Gluten Free Vegetarian by Hannah Healy.pdf

8/9/2019 Gluten Free Vegetarian by Hannah Healy.pdf

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Stuffed Sweet Potato with Daal

Serves 3

3 sweet potatoes1 batch daal ( recipe on pg.73 )

1. Pre-heat oven to 400. Wash sweet potatoes and pierce each potato in various spots with a fork. Put whole sweet potatoes with skin on in a heatsafe pyrex or ceramic dish. Put in oven and cook for about 45-60 minutesor until it is soft. You can feel it with your hand (with an oven mitt on) orpierce it with a fork to see if its soft all the way through.

2. Use instructions for making daal ( recipe on pg.73 ).

3. Once the sweet potatoes are done make slit lengthwise to open thepotato. Spoon some daal into the potato and top with freshly choppedcilantro.

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Carrots Au Gratin

Serves 3-4

1/4 cup ghee or oil1 1/2 tbsp gluten-free flour1 cup coconut milk 1 tsp garlic powder1 1/2 tsp salt and pepper1 tsp Italian seasoning3 cups thinly sliced carrots1/3 cup cashew cheese(recipe on pg.29 ) (optional)

1. Pre-heat oven to 375.Slice carrots thinly. You can use the slicer setting on a food processor tomake sure they are evenly sliced.

2. Heat oil in a skillet under medium heat. Add flour, garlic powder, salt,pepper and coconut milk and whisk. When the mixture thickens addcarrots and combine with the mixture. Then place the mixture in an 8x8oven safe dish.

3. Spread the cashew cheese over the top (optional). This will create a dairyand grain-free crusty top. Bake for 20-30 minutes.



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Stuffed Bell Peppers

Serves 3

3 medium bell peppers2 cups cooked rice ( tutorial onpg.19 )1/4 cup tomato sauce1/2 cup shredded cheddar1 pastured egg1/4 cup shredded cheddar (tosprinkle on top)1 tsp Italian seasoning (plusmore to sprinkle on top)1/4 tsp salt and pepper

1. Pre-heat the oven to 350. Put rice in a bowl and add tomato sauce, egg,shredded cheddar, Italian seasoning, salt and pepper. Mix thoroughly.

2. Wash bell peppers and cut the tops off. Remove inner membrane andseeds.

3. Fill each bell pepper to the top with the rice mixture. Top with cheese

and Italian seasoning.4. Put in an 8x8 pyrex or ceramic dish and bake for 50-60 mins. The top

will be browned and crispy.



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Shepherds Pie with Sweet Potato Topping

Serves 4-5

1 onion5 cloves garlic3 tbsp ghee or oil1/2 tsp parsley 1/2 tsp sage1/2 tsp oregano1/2 tsp marjoram1/2 tsp cumin1/2 tsp salt & pepper2/3 cup peas2 tomatoes1 cup kidney beans(tutorial on pg.19 )10 crimini mushrooms1/3 cup broth ( recipe on pg.24 )

Topping:3 sweet potatoes3 tbsp milk or coconut milk

1 tsp garlic powder1/2 tsp salt and pepper

1. Heat oven to 400. To cook the sweet potatoes, wash them and put themin a glass baking dish, bake for 30-45 minutes or until soft. After thepotatoes are done turn oven up to 475.

2. In a large skillet or pot, heat oil and add chopped onions, garlic andseasoning spices. Stir and cook for about a minute or two, then addchopped mushrooms.

3. Cook a few minutes then add chopped tomatoes, peas, kidney beans and broth. Bring to a boil then turn down to a simmer. Let simmer for about20 minutes.

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4. Peel skin from sweet potatoes then place in a bowl and mash with milkand spices.

5. Place bean and vegetable mixture in an oven safe 8 or 9 inch pie dish.Layer the top with the sweet potato mixture. Put in the broiler for about10 minutes.



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Spaghetti Squash Bake

Serves 2-3

1/2 spaghetti squash3 leaves chard1 tbsp ghee or oil1/4 cup tomato sauce1/4 cup sundried tomatoes1 tsp Italian seasoning1/2 tsp salt and pepper

Topping:1/3 cup tomato sauce2 tsp garlic powder

1. Pre-heat the oven to350. Cut spaghetti squash in half lengthwise. Scoop out and discardseeds and pulp. Drizzle inside of the squash with olive oil. Place on a baking sheet, flesh side up and cook for about 30-45 minutes or until theflesh is tender.

2. Remove squash from the oven and allow to cool. Turn oven up to 425.

3. With a fork scrape out spaghetti squash strands widthwise until all thesquash is out.

4. Heat oil in a skillet on medium heat. Add chopped chard to the pan andcook until it is slightly wilted. Add the spaghetti squash to the pan along with 1/4 cup tomato sauce and Italian seasoning. Stir well and cook for afew minutes.

5. Place spaghetti squash mixture in an 8x8 baking dish. Top with tomatosauce and sprinkle with garlic powder. Place in the broiler set to 425 forabout 10-15 minutes.



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Meatloaf with Sprouted Red Lentils

Serves 4-6

2 tbsp ghee or oil for sauting1 onion2 carrotspinch parsley pinch oreganopinch rosemary 1 1/2 cups sprouted red lentils(tutorial on pg.20 )1 cup brown rice ( tutorial onpg.19 )1 1/2 tsp salt1/2 tsp pepper2/3 cup ground flax*3 eggs1/4 cup tomato sauce3 tbsp ground chia seeds*

*To grind flax and chia seeds, put them in a coffee grinder. This helpssolidify the meatloaf and keeps it from being crumbly.

1. Pre-heat the oven to 350. Saut onions, carrots and spices in a skilletuntil onions are slightly transparent.

2. Set the skillet aside to cool. In a food processor combine the remainingingredients (the lentils do not have to be cooked) and then add theonions and carrots and mix well.

3. Pour mixture into a well oiled loaf pan and bake at 350 for 40-50minutes.



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Shepherds Pie with Mashed Cauliflower Top

Serves 4-5

1/2 cup white beans ( tutorial onpg.19 )2 thinly sliced carrots2 tomatoes1 onion6 cloves garlic1/3 cup broth ( recipe on pg.24 )1/2 tsp cumin, salt, pepper1 tsp Italian seasoning

Topping:1 steamed head of cauliflower1/4 cup milk (or non-dairy milk for vegan)2 tbsp butter (or olive oil for vegan)5 cloves chopped garlicsalt and pepper to taste

1. Place the chopped cauliflower in a steamer and cook until very soft. Set

aside.2. Pre-heat oven to 475. In a large skillet or pot, heat oil and add chopped

onions, garlic and seasoning spices. Stir and cook for about a minute ortwo, then add chopped carrots. Cook a few minutes then add choppedtomatoes, white beans and broth. Bring to a boil then turn down to asimmer. Let simmer for about 20 minutes.

3. Mash steamed cauliflower with a hand blender or potato masher. Addremaining topping ingredients then mix until smooth.

4. Place bean and vegetable mixture in an oven safe 8 or 9 inch pie dish.Layer the top with the cauliflower mixture. Put in the broiler for about 10minutes.



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- essert #



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Chocolate Chia Mousse

Makes 2 servings

1/3 cup unsweetened cocoapowder2 tbsp powdered coconutsugar*3/4 cup full-fat cannedcoconut milk2 tbsp ground chia**

Optional: Add 2 tbsp peanut butter with additional 1tbsp powdered coconut sugar

* To powder the coconut sugar, simply grind in a small coffee grinder.**To grind chia seeds blend in a small coffee grinder. This will make apowder that will thicken the mixture and create a jelly-like pudding texture.

1. Mix all ingredients together using a food processor or hand blender ( Iused a hand blender). If you want to make peanut butter and chocolate

pudding add 2 tbsp peanut butter and 1 extra tbsp of sugar (the saltinessof the peanut butter requires extra sweetener).

2. Place in a bowl or in individual ramekins and put into the fridge tosolidify for about 30 minutes-1 hour.



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Grain-free Vanilla Cake with Chocolate Frosting

Serves 6-9

1 cup coconut flour1/2 cup almond flour(tutorial on pg. 31 )1 tsp apple cider vinegar2 1/4 cup pitted dates in 1/2cup water1/2 tsp salt1 1/2 tsp vanilla extract1/2 cup butter or coconut oil1 1/4 cup whole milk orcanned full-fat coconut milk 1 1/4 tsp baking soda8 eggs, separated

Chocolate frosting:1 can full fat canned coconutcream**1/3 cup cocoa powder1 tsp vanilla

dash of salt1/4 cup raw honey

**Make sure you put a can of coconut milk in the fridge the night before you make this recipe.

Cake:1. Boil 1/2 cup water. Put dates in a dish with hot water and let soak for

about 10 minutes. Put dates along with remaining water in a foodprocessor and blend until it becomes a paste.

2. Pre-heat the oven to 350. Separate eggs and leave egg whites in a largeseparate bowl. Put egg yolks in the food processor with the dates. Addflours, vinegar, salt, vanilla, butter, milk and baking soda and mix until well blended.

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3. With a hand mixer whisk the egg whites until theyre fluffy and form stiffpeaks. Gently fold the egg whites into the batter until fully incorporated.

4. Pour batter into 2 8-inch round cake pans that have been buttered. Bakefor 15-25 minutes or until firm and a toothpick inserted through the cakecomes out clean. Set the cake aside to cool.

Frosting:1. Make sure that youve refrigerated a can of full fat coconut milk

overnight. Scoop the coconut cream out of the top of the can and leavethe thin liquid at the bottom.

2. Using a hand mixer, whisk the coconut cream for a few minutes until itsfluffy. Add the remaining frosting ingredients and whisk. If you want a

firmer frosting to work with, refrigerate it for 30 minutes. If you want amore drizzly frosting leave it at room temperature.

3. Frost the cake and sprinkle with shredded coconut (optional).



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Grain-free Chocolate Chip Cookies

Makes 12-16 cookies

1 cup almond flour ( tutorial onpg. 31 )1/3 cup coconut flour3/4 cup coconut sugar1/2 cup coconut oil1/4 tsp salt1 tsp baking soda1 tsp vanilla2 pastured eggs3/4 cup chocolate chips

1. Pre-heat the oven to 350.

2. In a food processor or mixercombine all ingredients except the chocolate chips and mix well. Makesure you soften or melt the coconut oil so its easier to combine.

3. Gently fold in the chocolate chips manually with a spoon (do not mix it with the food processor or it will chop up all the chocolate chips).

4. Take small bits of the dough and shape into a round cookie and place ona cookie sheet lined with parchment paper.

5. Bake for 10-15 minutes or until slightly browned on top. If you feel thecookies right out of the oven they may feel a bit soft and crumbly, butallow them to cool and they will harden.



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Pineapple Mint Sorbet

Serves 1-2

1/2 cup frozen pineapple1/3 cup frozen mango (optional,replace with pineapple if youdont have mango)6-8 mint leaves chopped

1. Combine ingredients in a foodprocessor or strong blender (a vitamix will work or possibly aninja blender). Blend until itreaches the consistency ofsorbet.

2. Scoop out of the food processor or blender and serve!



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Maple Coconut Ice Cream

Serves 2

1 1/2 cups full fat canned coconut milk3-5 tbsp maple syrup (depending on how sweet you want it)1/4 tsp salt

1. Combine coconut milk, maple syrup and salt and mix well.

2. Put in your ice cream maker and process according to the manufacturersdirections.



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Homemade Chocolate Bars

Makes 1 bar

1/4 cup coconut oil1/2 cup cocoa powder1/2 cup powdered coconutsugar

1. To powder the palmsugar, blend in a coffeegrinder. It will make afiner powdered sugar version of the coarse palmsugar. It is important topowder the sugar in thisrecipe. If its too coarse it wont distribute evenly.

2. In a double boiler, melt coconut oil under medium heat. Add cocoapowder and palm sugar to the double boiler and mix well with thecoconut oil. It should result in a smooth chocolate sauce like consistency.

3. Line a standard sized loaf pan with wax paper. The chocolate will make adifferent amount of bars depending on how thick you want it to be. Youcan freeze several loaf pans at a time and make a few thin bars or 1 or 2thicker bars.

4. Pour chocolate into loaf pan and put into freezer. It wont take very longfor the bar to freeze maybe 15-30 minutes. However, if you do want thereto be lines on the bar so it breaks into squares like in the picture, take thechocolate out of the freezer a little less than halfway through, so it isslightly hard, but not fully hardened. Then, take a knife and cut the linesin the bar. If you forget to take the chocolate out of the freezer before itcompletely hardens (Like me! Oops!) you can heat a knife over fire orunder very hot water and cut lines in the chocolate.

5. Store in the refrigerator or freezer.



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Raw Vegan Fruit Tart

Serves 4-6

Crust:1 1/2 cups almond flour ( tutorialon pg. 31 )1 cup pitted dates1 1/2 tbsp water

Filling:3/4 cup coconut cream*1 1/2 tbsp powdered palmsugar**Fruit of your choosing: apple,kiwi, blueberry, etc.

*You can buy cans of coconutcream which is what I used. If you cant find cans of coconut cream you canuse the cream that rises to the top of a can of full-fat coconut milk afterrefrigerating the can overnight, but you may have to use multiple cans.

**To powder the palm sugar, blend in a coffee grinder.

1. Finely chop dates in a food processor, then add almond flour and water.The water is added to keep the dates and almond flour together a little better, you can add more as you see fit.

2. Press crust into a standard sized tart pan and put in the fridge.

3. Place coconut cream in a bowl and whisk by hand for a few minutes untilit become a little lighter. Add the powdered palm sugar and whisk.

4. Put the coconut cream over the crust and put in the fridge and let solidifyfor about 30 minutes.

5. Cut the fruit to place on top of the coconut cream. I used apples, kiwi and blueberries, but you can use any fruit that you have on hand!



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Coconut Date Rolls

Makes 9-12 date rolls

12 dates3 tbsp hot watershredded coconut

1. Boil water and add 3 tbsp to shallow dish with pitted dates inside. Thedates shouldnt be totally submerged in water, just enough to soak upsome water.

2. Let dates soak for about 10-15 minutes.

3. Empty dates into a food processor and run until dates are chopped.

4. Form chopped dates into a ball and roll them in shredded coconut.

5. Place in the fridge and let harden for about an hour.



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Banana Spice Cookies

Makes 9-12 cookies

1 cup almond flour(tutorial on pg. 31 )3 tbsp coconut flour3 tsp all spice1/2 tsp salt1 ripe banana2 tbsp honey 1/4 cup coconut oil1 tsp raw honey

Optional:about 1/4 cup shreddedcoconut walnuts

1. Combine ingredients in a food processor or with a mixer.

2. Form dough into cookie shaped balls. If you want to, you can roll thedough balls in shredded coconut or place a walnut on top for a little extra

garnish. Place on a cookie sheet with parchment paper.3. Bake at 350 for about 10 minutes. Let cool before eating.



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Date Sweetened Brownies

Makes 9-12 brownies

8 dates soaked in 1/4 cup warm water3 oz. unsweetened baking chocolate1/2 cup coconut oil1/2 cup almond flour ( tutorial on pg.31)1/4 cup coconut flour1 tsp vanilla extract1 tsp baking soda2 tbsp ground flax seeds* soaked in 2tbsp water4 tbsp whole milk or full fat cannedcoconut milk1/2 cup walnuts (optional)

*To grind flax seeds, blend in a coffee/spice grinder.

1. Pre-heat oven to 350. Remove thepits from the dates and soak in 1/4

cup warm water for a few minutes.Then, in another bowl combine ground flax seeds and water and allow tocongeal.

2. Using a double boiler, melt the baking chocolate and coconut oiltogether.

3. Put the dates and water in a food processor and chop into a paste. Addflax mixture, almond milk and vanilla. Then, add dry ingredients andprocess. Lastly, add melted chocolate and coconut oil and mix until allingredients are combined.

4. Pour batter into an 8 in. baking dish that is either oiled or lined withparchment paper. Place walnuts on top.

5. Bake at 350 for 30-35 minutes. Let cool for at least 20 minutes beforeeating.



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Thank You

First and foremost, Id like to thank you, the reader, for purchasing myebook. I thank you for not distributing or making copies of this ebook. Iveput my heart and soul into every one of these recipes. Ive spent countlessdollars buying ingredients to test each recipe to make sure its perfect. Ivespent hours writing down each recipe, photographing each dish and puttingtogether this ebook. Every sale of this ebook allows me to continue doing what I love--running www.HealyRealFoodVegetarian.com , my blog that isdedicated to creating healthy recipes and providing resources for those who want wholesome, nutritious and natural food for themselves and theirfamilies.

Thank you to all of the readers of my blog and participants of the HealyReal Food Vegetarian Facebook page . I get so much great feedback andlearn a lot from all of you!

To my fellow real food bloggers and Village Green Network friends, I wouldnot have been able to do all of this without your support, encouragementand expertise. All of you amaze and inspire me every day!

Last but not least, thank you to my family, whose unconditional s upport keeps me going. To my mom, who taught me the importance of naturalhealth from the beginning. To my dad, whose wise advice has helped methrough life and convinced me to take the plunge into full-time blogging(and Im so glad I did!). To Victor, for believing in me and to Lentil forkeeping me company on those long days spent at home rec ipe testing,photographing and writing.

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Resources For more recipes, tips and articles visit-

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For brand recommendations for food and helpful kitchen tools visit my store at http://www.healyrealfoodvegetarian.com/store/

For contact info visit http://www.healyrealfoodvegetarian.com/contact/

To join the conversation like Healy Real Food Vegetarian onFacebook !
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