Vegan Raspberry Mango Muffins With Pistachios

My eldest daughter isn’t leaving for college for another 5 weeks and already she is teaching me things.

She made these incredibly moist and delicious muffins and gave me the recipe.

She substituted raspberries for blackberries and I would switch out the wheat flour for coconut flour.

just a few ideas.

In any case, these were delicious!

She has taught me about Chia seeds which are wonderful; Extremely healthy and a great ingredient for vegan chefs to add texture, heft and “egg white” qualities to baked goods.

Blackberry Mango Muffins

Ingredients

3 Tbsp. Chia seed
1 1/4 Cup Warm Water
2 Cups Mango, No Skin/seed and Mashed
1/2 Cup Coconut Oil, Melted
2/3 Cup Organic Sugar
1 Tbsp. Apple Cider Vinegar
1 Tbsp. Vanilla Extract
3 1/2 Cups Unbleached All-Purpose Flour
1 1/2 tsp. Baking Soda
1 tsp. Baking Powder
1 Tbsp. Ground Allspice
1 tsp. Salt
1 Cup Fresh Blackberries
1 Cup Salted, Shelled Pistachios

Directions:

Preheat the oven to 350°F and get 24 cupcake liners ready in a baking sheet.

Stir the chia seed and warm water together and set aside for a few minutes until it is gelatinous.

In a small bowl, stir together the coconut oil, mango, sugar, ACV, vanilla extract and the chia seed mixture.

Using a large bowl, sift together the flour, baking soda, baking powder, Allspice, and salt.

Pour the wet mixture into the dry and stir together until there are not dry chunks and it is smooth.

Fold the blackberries and salted pistachios into the batter. Using an ice cream scoop, scoop the batter into the cupcake liners until it almost reaches the top.
Bake for 23-27 minutes, check to see if they are done baking with a toothpick to see if it draws clear. Place on cooling rack for 10 minutes.

Enjoy and Share!

Juicy, Fleshy, Figs!

I apologize for the photos but I certainly hope that these BEAUTIFUL figs make your mouth water like they did mine!

Figs are great snacks and can set the stage for fancy appetizers like goat cheese stuffed figs with pistachios.

Fresh figs are seriously underrated in my opinion and everyone should eat as many as they can.

Dried figs are nutritious and delicious but fresh figs are a real treat.

Figs are a great source of fiber and are low in calories.

For vegans concerned about calcium, consider this:

Figs are a fruit source of calcium (79 milligrams in an 8 oz-wt serving), a mineral that has many functions including promoting bone density. Additionally, figs’ potassium may also counteract the increased urinary calcium loss caused by the high-salt diets typical of most Americans, thus helping to further prevent bones from thinning out at a fast rate.

Not much needs to be done to prepare figs for your favorite recipes or impromptu creations.

Lightly clean the skin with with water, cut in half and scoop out the flesh, if desired.

Eat the tender skin to benefit from fig’s high fiber content.

You don’t need to add sugar.

You can use the meaty flesh as a fruit spread, in baked goods or with savory cheeses and artisan breads.

Enjoy and Share!

Flaxseed and Rye Bread with Avocado, Tomato, Basil and Mayonnaise Sandwich

I realize that this sounds like a mouthful but trust me it’s worth the effort.

Instead of going gluten free I’ve decided to stay away from all wheat; Dwarf Wheat in particular, and opt for other grain varieties.

I happen to love rye bread and the added benefit of flaxseed made this a great choice.

Although Rye does contain gluten, it is much less than what is found in dwarf wheat which is consumed today.

Let’s get back to this sandwich!

The avocado, fresh basil and tomato are sprinkled with sea salt and a large dollop of mayonnaise.

This is a huge treat for me.

The mayo is the only real dietary indulgence….everything else is so healthy!

It is a filling, delicious lunch that leaves plenty of room for watermelon later in the day!

Enjoy and share!

The Amazing Health benefits of Spinach

The amazing health benefits of spinach may surprise you.

The benefits begin here but that’s not all.

Read on for all the great things spinach can do for you.

In just one cup of cooked spinach…

High in Protein – The highest vegetable protein around! One cup of spinach equals 5g of protein. (12% DV)

Super high in Vitamin A – Over 18,000 IU (377% DV). Vitamin A benefits the heart by preventing cholesterol from becoming oxidized in the body.

Crazy high in Vitamin K – Second only to Cauliflower with over 880 mcg (1111% DV) Vitamin K is essential as it helps calcium adhere to the bone making them stronger.

Great source of Folate/Folic Acid – Over 260 mcg or 66% DV. Which is particularly important for pregnant or nursing women.

Nice source of Vitamin C – With 17.6 mg or 29% DV. This also benefits the heart by preventing cholesterol from becoming oxidized in the body.

Great source of Minerals – 84% DV of manganese, 39% DV of magnesium, 36% DV of iron, 24% DV of potassium, and 24% DV of calcium.

13 Flavonoids that help to fight cancer, protect against age related memory loss, and prevent heart disease.
Decent source of Fiber with 4.3g or 17% DV.

Look through PantryDiaries for more recipes and ideas for spinach.

Yummy, Spinach and Cannellini Soup

With a few staples in the pantry you can create fresh and filling healthy meals by adding a seasonal ingredient or two.

Cannellini or white kidney beans, garlic, yellow onion and coconut oil are always on hand.

A bunch of fresh spinach added to a few simple staples puts this meal over the top.

Coconut oil, garlic and yellow onion sauté until soft and then add spicy and beans.

Add a few cups of water and allow the everything to simmer together.

I have been avoiding soup bases and bullion because they contain MSG…even the vegan brands, for the most part.

This dish doesn’t need it.

The richness of the coconut oil makes this soup tasty without any added chemicals.

This meal is very clean and filling.

Talk about cheap!

There is no excuse not to eat well when you can have a meal like this in minutes.

Enjoy and share!

Spicy Kale and Sweet Potato Stir Fry

This recipe is and anti-oxidant, anti-inflammatory recipe that is hard to beat.

I really don’t know if you can eat any healthier than this.

Organic kale and sweet potatoes, garlic and coconut oil with crushed red pepper flakes.

This meal is fairly inexpensive, really.

Especially when you consider how much nutrition you get for the money and how filling this is.

Start with about 2 tablespoons of coconut oil and 3-4 cloves of garlic. ( I always use a lot of garlic! )

Saute in a pan and add 3-4 large sweet potatoes, washed, with skin on and diced into 1 inch cubes.

Cook these ingredients together until the sweet potatoes get soft.

The fat in the coconut oil helps your body to process the vitamin A in the sweet potatoes, which, by the way, has been found to be beneficial in protecting the body against skin cancer as seen on the Dr. Oz Show.

Mine became mushy but I didn’t care. This is soooooo good!

Massage the kale….yes. Massage it, wash it and chop it up and add to the pan and cook unit soft.

Add crushed red pepper flakes and salt to taste.

You will crave this dish. I promise.

You will feel satisfied but not heavy and you will have done yourself a favor.

I also added some turmeric, ginger and cumin.

These are my favorite spices and they are great for your health.

I have been going on about coconut oil lately so please don’t get bored with me.

Coconut oil is so incredibly beneficial to you health and especially to brain health and is showing promise mitigating the devastating effects of Alzheimer’s disease.

It tastes great, it’s good for you.

Use it every chance that you get.

Enjoy and share!

So Delicious! Black Bean and Avocado Spread!

I apologize that my photos are not more glamorous or that the spread itself is not prettier.

But there is no denying the fact that this little dish is one yummy and nutritious treat.

Coconut oil, black beans, garlic and avocado create a powerhouse of healthy oils, fiber and antioxidants in a tasty and convenient spread or dip; warm or chilled.

This recipe is an anti-inflammatory, anti-oxidant rich combination that is easy to incorporate into your diet.

Just sauté garlic in coconut oil for a minute add 2-3 cans of organic black beans and cook until soft.

I start mashing everything with a potato masher then add the avocado and blend in the food processor.

Avocado is my new favorite food these days and I use it as a meat/dairy substitute in sandwiches and as a base for creamy dips and spreads.

My diet is becoming increasingly vegan if for no other reason than I simply feel better; more energized, lighter, and sharper.

Coconut oil is another of my favorites and I find ways to squeeze it into everything that I eat.

In this recipe it adds tremendous richness, creaminess and depth of flavor.

I find that coconut oil lends a richness that meat and dairy add to foods.

Black beans are a major staple in my kitchen.
They are super cheap, incredibly nutritious and convenient.

I buy organic beans in BPA-free cans and I find that if I always have them on hand I always have a meal.

From a quick soup to a warm spread or quesadilla, black beans are a great source of protein.

I served these with organic corn chips.

Served warm as a spread for bread or in a corn tortilla with other veggies, this is a quick and convenient source of protein and nutrition.

Keep some in the fridge and serve with brown rice and sautéed red peppers and it makes a cheap and easy meal.

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