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You are here: Home / Archives for gluten free

Thai Vegetable Stew

by Dreena Burton, Cookbook Author and Food Blogger

February 2020
bowl of vegan thai vegetable stew with visible chucks of tofu, yams, red peppers, and herbs and veggies

This beautifully flavored Thai Vegetable Stew is brimming with vegetables and tofu in a creamy peanut-coconut sauce that is not too rich or heavy. Sure to become a favorite!

Recipe reprinted from Let Them Eat Vegan by Dreena Burton, published by BenBella Books.

Photo courtesy of Dreena Burton.

Thai Vegetable Stew

Serves 4–5
vegan, gluten-free

INGREDIENTS
  • 3 to 4 tablespoons water
  • 2 cups diced onion
  • 5 medium-large cloves garlic, minced
  • 2 to 2 1/2 cups cubed yams or sweet potatoes, peeled
  • 1/2 teaspoon sea salt
  • 1 teaspoon whole coriander seeds
  • 1/4 to 1/2 teaspoon crushed red pepper flakes or more if you like the heat
  • 1 stalk lemongrass
  • 1 1/2 to 2 cups chopped zucchini
  • 1 cup chopped red, orange, or yellow pepper
  • 2 cups vegetable stock
  • 3/4 to 1 cup water
  • 1 13.5-ounce can light coconut milk
  • 1/2 cup plus 1 to 2 tablespoons natural peanut butter, almond, or cashew butter
  • 1 tablespoon tamari
  • 1 1/2 tablespoons grated fresh ginger
  • 1/2 to 1 12-ounce package firm or extra-firm tofu cubed, about 3/4” (see note)
  • 6 to 8 cups fresh baby spinach leaves (see note)
  • 2 1/2 to 3 tablespoons freshly squeezed lime juice
  • fresh cilantro for serving, optional
  • lime wedges for serving
METHOD
  1. In a soup pot over medium heat, add the water, onion, garlic, yams, salt, coriander seeds, and red pepper flakes. Cover and let cook for 5 to 7 minutes.
  2. While cooking, prepare the lemongrass. Cut off the lower yellow bulbous portion (about halfway), and remove the outer tough leaves (discard outer leaves along with upper portion of stalk). Using your chef’s knife, bruise this bulbous portion. Cut a few shallow slits in the stalk and then use pressure from your knife to open and bruise the stalk to help release its flavors (do not chop the stalk, keep in one piece).
  3. Add the lemongrass, zucchini, bell pepper, stock, water, coconut milk, peanut butter (start with 1/2 cup + 1 tablespoon), tamari, and fresh ginger.
  4. Stir through and increase the heat to bring the mixture to a boil.
  5. Once it reaches a boil, reduce heat to low/medium-low, cover, and let simmer for 10 minutes.
  6. After this time, add the tofu (see note) and gently stir through.
  7. Simmer covered for another 3 to 5 minutes, or longer until yams have completely softened and can be easily squished.
  8. Add the fresh spinach and lime juice (start with 2 1/2 tablespoons, and add more if desired), stir through and serve immediately (so spinach stays a vibrant green color).
  9. Taste, and if you’d like a full peanut flavor, add the remaining 1 tablespoon of peanut butter, or more if desired.
  10. Remove piece of lemongrass before serving.
  11. Serve garnished with fresh cilantro if desired, and with a lime wedge to squeeze juices on individual portions.
TOFU NOTE

You can choose to use either the full package of tofu or a lesser amount to your preference. If you’d like a very substantial stew, use the full package (or most of it). If you’d like a lighter stew with fewer pieces of tofu, use roughly half of the package, and refrigerate the remaining tofu (tightly wrapped in plastic).

SUBSTITUTION IDEA

If you don’t care for tofu, add a can of black beans, rinsed and drained; roughly 1 3/4 to 2 cups. The beans will give similar hearty substance as the tofu.

SPINACH NOTE

Do not add the spinach until just ready to serve. If making this soup ahead of time, omit the spinach and then reheat soup, adding the spinach at the last minute and serve!

About the Author

photo of dreena burton seated in our home

Dreena Burton is one of the pioneering vegan cookbook authors. Vegan for more than 25 years, Dreena is also a mom to three “weegans.” She has charted her journey as a plant-based cook and mother of three through five bestselling cookbooks, including her most recent and beloved title Plant-Powered Families. Dreena has also collaborated with renowned plant-based physician Dr. Barnard on The Cheese Trap, and co-authored their most recent Cookbook for Reversing Diabetes.

Specializing in oil-free, whole-foods vegan recipes, Dreena’s secret ingredient is her passion. Reputed for reliability, her recipes bring whole foods together in unexpected ways to yield delicious flavors and rich textures. Dreena’s recipes are regularly featured by groups including Forks Over Knives, Engine 2 Diet, UC Davis Integrative Medicine, Kris Carr, Blue Zones, The Humane Society, and The Food Network.

Connect with Dreena’s online kitchen and community at www.dreenaburton.com.

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RECIPES| SALES gluten free| stew| thai| vegan| vegetable

Summer Zucchini Pasta

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

a serving of yellow zucchini pasta topped with fresh herbs seved on a stoneware plate

This uber-delicious take on your traditional pasta contains a variety of the season’s superstars including zucchini and oregano. Once tomato season hits, you can toss in some extra cherry tomatoes for added color and flavor.

Summer Zucchini Pasta

INGREDIENTS
  • 1 large yellow zucchini
  • 1½ teaspoons ghee or extra virgin olive oil
  • 2 cloves garlic, finely minced
  • ½ teaspoon fennel seeds
  • ¼ teaspoon chili flakes
  • 1½ teaspoons packed fresh oregano, finely minced
  • sea salt and ground pepper
  • handful of feta cheese
  • handful of finely grated Parmesan
  • fresh thyme, for garnish
zucchini noodle pasta
METHOD
  1. Peel zucchini into thin ribbons using a julienne peeler. Stop peeling once you get to the seeds and finely chop the remaining zucchini. Set aside the peeled zucchini strands and diced pieces.
  2. In a sauté pan, heat ghee over medium-low then add the finely minced garlic, fennel seeds, and chili flakes. Add the diced zucchini pieces and stir. Be careful not to have the pan too hot! Keep at medium low and sauté 1–2 minutes until fragrant.
  3. Add the zucchini ribbons and the minced fresh oregano. Stir to combine. Add a generous pinch of sea salt and freshly ground pepper. Cover and cook another 2–3 minutes until zucchini ribbons are tender. Be careful not to overcook.
  4. Once the zucchini is tender, turn off the heat and toss in a handful of feta and grated Parmesan. Stir to combine. Season with additional sea salt and pepper, to taste. Using a large fork and spoon swirl the zucchini pasta into little mounds.
  5. Serve with grilled meat or fish, top with a Bolognese sauce, or just eat as is on its own … it’s that delicious!

Note: You can also stir in some cooked spaghetti pasta to increase the caloric density of the meal.

Health Benefits of Summer Produce

Fresh seasonal produce is so delicious and so good for us! Read Selva's Ask the Nutritionist column from the June 2018 issue of the Co-op News to learn about the health benefits of early summer produce.

Ask the Nutritionist

Have questions? Send them to contact@happybellynutritionist.com. Selva Wohlgemuth is a registered dietitian nutritionist. Learn more about her approach to general health and well-being at her Happy Belly Nutrition website, and see her recipes and other kitchen tips at Poppies and Papayas.

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PRODUCE| RECIPES| SALES gluten free| nutrition| recipe| vegetarian| zoodles| zucchini

Cashew Orange Date Balls

by Alissa Segersten, Cookbook Author and Food Blogger

bowl filled with cashew orange date balls that are rolled in shredded coconut

If you are in the mood for a sweet snack, this recipe can be whipped up within 10 minutes! I like to have a container of some sort of nut-date ball in the refrigerator for my children to pack in their school lunches. One ball serves as a sweet treat and also a good dose of protein and healthy fat.

Recipe reprinted with permission from Nourishing Meals (October, 2016). Photo by Alissa Segersten.

Keep a stash of these healthful treats on hand.

Cashew Orange Date Balls

Yield: 1 dozen balls
vegan • gluten-free • no refined sugar

INGREDIENTS
  • 1 1/2 cups raw cashews
  • 1 cup medjool dates, pitted
  • 2 tablespoons coconut oil, softened
  • 1 teaspoon orange zest
  • pinch sea salt
  • unsweetened shredded coconut
METHOD
  1. Place the cashews into a food processor fitted with the “s” blade. Process until very finely ground, then add the dates, melted coconut oil, orange zest, and salt. Process again until the dates are very finely ground and the mixture begins to form a ball.
  2. Take small handfuls of the cashew-date mixture and form small balls. Roll each ball in the shredded coconut. Transfer to a glass storage container and place in the refrigerator for up to 2 weeks.

About the Author

alissa segersten of whole life nutrition and nourishing meals

Alissa Segersten holds a Bachelor of Science in Nutrition from Bastyr University. She is the founder of Whole Life Nutrition and Nourishing Meals, the mother of five children, a whole-foods cooking instructor, professional recipe developer, and cookbook author. She is passionate about helping others find a diet that will truly nourish them, and offers elimination diet recipes, healthy gluten-free recipes, and paleo and vegan recipes, as well as tips for feeding your family a nourishing, whole-foods diet.

Alissa is the author of two very popular gluten-free, whole-foods cookbooks and guidebooks: The Whole Life Nutrition Cookbook and Nourishing Meals. She is also the co-author of The Elimination Diet book.

Learn more at nourishingmeals.com.

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HOT OFF THE PRESS| RECIPES cashew| coconut| date balls| gluten free| recipe| vegan

Raw Vanilla White Chocolates

by Alissa Segersten, Cookbook Author and Food Blogger

white bowl filled with white chocolates make in various shapes with a pretty design on top

Recipes reprinted with permission from Nourishing Meals (October 2016). Photo by Alissa Segersten.

I have a special treat for you—a healthy recipe for raw white chocolate!

This recipe uses just a few ingredients and is dairy-free. Traditional white chocolate usually contains sugar and milk solids, along with cacao butter. My recipe uses raw honey and raw cashew butter, as well as raw cacao butter.

If you can’t handle the buzz dark chocolate gives you then try this recipe. It’s caffeine-free but still has some of the feel-good compounds found in chocolate.

Raw Vanilla White Chocolates

Yield: about 60 bite-sized white chocolates
dairy-free • gluten-free • no refined sugar

INGREDIENTS
  • 1 cup melted raw cacao butter (about 8 ounces)
  • 3/4 cup raw cashew butter
  • 4 to 5 tablespoons raw honey
  • 1 teaspoon raw vanilla powder
  • pinch sea salt
METHOD
  1. Melt the cacao butter over the lowest heat possible. Add to a blender along with the raw cashew butter, honey, vanilla powder, and salt. Blend on high until smooth.
  2. Pour liquid white chocolate into candy molds or a glass bread pan lined with parchment paper. Before filling, place candy mold or bread pan onto a cookie sheet (this way you can easily transfer it to the freezer).
  3. Freeze the candy molds or bread pan for 30 minutes.
  4. Remove from freezer and pop white chocolates out of the molds or remove the parchment and block of white chocolate from bread pan and cut into squares with a sharp knife.
  5. Freeze chocolates for storage.
OPTIONAL FILLING
  • 2 tablespoons raw almond butter
  • 1 tablespoon raw cacao powder
  • 2 to 3 teaspoons raw honey
METHOD WITH FILLING
  1. Add the filling ingredients to a small bowl and stir with a fork until combined.
  2. Roll 1/2 teaspoon-sized portions in your hands.
  3. Fill the candy molds 3/4 full with the liquid white chocolate mixture. Drop in each ball of filling.
  4. Fill each candy mold the rest of the way with the white chocolate.
NOTES

You can vary this recipe by omitting the vanilla and adding 1 teaspoon peppermint extract for peppermint candies. You can also try adding either 1 teaspoon of organic lemon or orange flavoring in place of, or in addition to, the vanilla powder. You can also make a filling for the chocolates (see optional filling above). These white chocolates do best stored in the freezer or refrigerator, otherwise they begin to get soft at room temperature.

About the Author

alissa segersten of whole life nutrition and nourishing meals

Alissa Segersten holds a Bachelor of Science in Nutrition from Bastyr University. She is the founder of Whole Life Nutrition and Nourishing Meals, the mother of five children, a whole-foods cooking instructor, professional recipe developer, and cookbook author. She is passionate about helping others find a diet that will truly nourish them, and offers elimination diet recipes, healthy gluten-free recipes, and paleo and vegan recipes, as well as tips for feeding your family a nourishing, whole-foods diet.

Alissa is the author of two very popular gluten-free, whole-foods cookbooks and guidebooks: The Whole Life Nutrition Cookbook and Nourishing Meals. She is also the co-author of The Elimination Diet book.

Learn more at nourishingmeals.com.

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HOT OFF THE PRESS| RECIPES chocolate| dairy free| gluten free| raw| vegan| white chocolate

Made with Love in the Co-op Bakery

co-op bakery
made with love

The Co-op bakery team makes every recipe by hand—cracking every egg, decorating every item, and packaging every dessert to make each treat as beautiful as it is delicious.

Like all our housemade sweets and savories, every syrup, frosting, ganache, and embellishment is 100% free of artificial colors, flavors, and GMOs.

Valentine's Day bakery orders accepted through Tuesday, February 11.

row of hearts

Bleeding Heart

two small square chocolate cakes with hearts on top with roses and forks

Our perennial Valentine’s Day (or any day) favorite. Moist, scratch-baked chocolate cake filled with our housemade raspberry sauce made with local berries, enrobed in vegan housemade chocolate ganache, and finished with a chocolate drizzle.

It is sure to capture you or your valentine’s heart.

pouring chocolate frosting on cake

Like all the housemade sweets and savories from our bakery, every syrup, frosting, ganache, and embellishment is 100% free of artificial colors, flavors, and GMOs.

Local raspberries and fair trade chocolate are the perfect combo.

It's vegan. Really. We swear.

row of hearts

Two Hearts Cheesecake

mini cheesecake for two

An adorable rich and creamy vanilla mini cheesecake decorated with two raspberry sauce hearts.

Beware! Due to extreme deliciousness you may want to buy two to ensure sharing.

plating mini cheesecake

This gluten-free cheesecake features local dairy and eggs. The raspberries are from Barbie's Berries in Ferndale!

To maximize flavor and freshness, we make our delicious gluten-free graham crust in house from scratch.

row of hearts

I Heart You & Chocolate Cake

chocolate cake made with love from bakery

A perfect dessert for sharing with a valentine.

Our unabashedly delicious chocolate cake is covered with our decadent housemade chocolate ganache and beautifully decorated for a love-inspired day.

baker piping chocolate cake

Colored icings are created in-house using plant-based, all-natural products that are 100% free of corn syrup and synthetic dyes.

Made with fair trade chocolate and organic flour, sugar, and eggs.

row of hearts

Storm Cloud Cake & Cosmic Cupcakes

gluten-free storm cloud cake from the coop bakery is layers of chocolate cake layered with raspberry filling and vanilla whipped creama

Storm Cloud Cake has irresistible layers of gluten-free chocolate cake with raspberry filling and vanilla whipped cream.

gluten-free and vegan cosmic cupcakes are delicious yellow cake festively decorated to suit every season

Cosmic Cupcakes are dreamy vegan and gluten-free delights colorfully adorned by the Co-op bakery team to suit every season. 

row of hearts

Raspberry Vanilla Cheesecake & Chocolate Pot de Crème

raspberry cheesecake

Our New York style cheesecake—kissed with hints of vanilla and raspberry—when paired with Chocolate Pot de Crème is dessert perfection!

Both irresistible treats are gluten-free.

single slice of pot de creme chocolate dessert

What is chocolate pot de crème? It’s not mousse, it’s not cake, it’s a melt-in-your-mouth chocolate dream come true!

The bakery team is skilled at hand-decorating and can fulfill nearly any heart's desire with a custom order.

row of hearts

BAKERY| HOT OFF THE PRESS bakery| bleeding heart| cheesecake| gluten free| organic| valentine| valentine's day

Harvest Apple Crisp

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

harvest_apple_crisp

When you are too busy to make a pie crust, or simply don’t have the ingredients on hand, this simple Harvest Apple Crisp recipe will hit the spot.

Plus, it’s lower in calories and sugar than a traditional apple pie or crisp. Step into fall with this aromatic and tasty delight!

Photo by Selva Wohlgemuth

Harvest Apple Crisp

(gluten-free and vegan)
Serves 8

Nutritionist Tips: Keep the peel on the apples because they increase the gut-friendly fiber in this recipe. Sugar can be replaced with coconut sugar if desired. White rice flour and arrowroot powder can be purchased in small amounts in the bulk section, so you do not need to buy a huge bag just for a single tablespoon. I personally prefer to use butter or ghee but, if you are vegan, coconut oil is just as delicious.

FILLING INGREDIENTS
  • 5 medium apples, thinly sliced
  • 1 cup frozen blueberries
  • 1 orange, juiced
  • 1 tablespoon sugar
  • 1 tablespoon arrowroot powder
  • 1 teaspoon ground cinnamon
  • ½ teaspoon vanilla extract
  • generous pinch sea salt
STREUSEL INGREDIENTS
  • ½ cup gluten-free rolled oats
  • 1/3 cup chopped hazelnuts
  • 1 tablespoon white rice flour
  • 2 tablespoons sugar or coconut sugar
  • ½ teaspoon ground cinnamon
  • generous pinch sea salt
  • 1½ tablespoons butter, ghee, or coconut oil, melted
METHOD
  1. Preheat your oven to 350 degrees F.
  2. In a medium bowl add the filling ingredients and stir to combine. Scoop the mixture into a small glass or ceramic baking dish, cover with a glass lid or cover with foil, and bake for 25 minutes.

Meanwhile make the streusel:

  1. Combine the rolled oats, hazelnuts, rice flour, sugar, cinnamon, and salt. Stir to combine, pour in the melted butter, and mix until evenly distributed throughout.
  2. Evenly spread the streusel mixture over the top. Place into oven and bake uncovered for 20–25 minutes or until the crisp is golden. Remove from the oven and serve alone or with a dollop of whipped cream, vanilla ice cream, or plain yogurt.

Nutrition (per serving): 180kcal, 30g carbs, 5g fiber, 7g fat, 2g protein. 
Add 50kcal for 2 tablespoons whipped cream.

More Recipes from Selva

berry cobbler

Low FODMAP Double Berry Pecan Crisp
(gluten-free and vegan)
This recipe is perfect for people on a low FODMAP diet.

avocado mousse

Decadent Chocolate Avocado Mousse
(gluten-free and vegan)
Recipe for a delicious dessert that is full of healthy fats and fiber.

Ask the Nutritionist

Have questions? Send them to contact@happybellynutritionist.com. Selva Wohlgemuth is a registered dietitian nutritionist. Learn more about her approach to general health and well-being at her Happy Belly Nutrition website, and see her recipes and other kitchen tips at Poppies and Papayas.

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RECIPES apple| crisp| dessert| gluten free| recipe| vegan

Decadent Chocolate Avocado Mousse

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

avocado mousse

For all you chocolate lovers out there, this one is for you.

This decadent treat doesn’t require hours of labor to make and is full of healthy fats and fiber that will leave you feeling full and satisfied.

Make sure to choose avocados that are perfectly ripe but just slightly give to the touch. If they are too ripe, the avocado flavor is more prominent.

Photo by Selva Wohlgemuth

Decadent Chocolate Avocado Mousse

(gluten-free and vegan)
Makes 5-6 servings

Nutritionist Tips: It tastes best if made the night prior to allow the flavors to intensify. Find the darkest cocoa powder you can, because this is the key to mask the avocado flavor and boost the decadence factor of the recipe. I’ve had good results with Hershey’s Special Dark Cocoa Powder.

INGREDIENTS
  • ¼ cup dark chocolate chips (I get mine in the bulk section)
  • 2 ripe large avocados
  • ¼ cup extra dark cocoa powder (make sure to get the extra dark)
  • 5 tablespoons maple syrup
  • 2 pinches sea salt
  • 1 teaspoon vanilla extract
  • 2 tablespoons soymilk (any other milk will do too)
VARIATIONS

Mint: Add 1 teaspoon organic peppermint extract

Spiced Thai Ginger: Add 1½ teaspoons ground ginger and ¼ – ½ teaspoon cayenne (per your preference)

Vanilla: Add an additional teaspoon vanilla extract

METHOD
  1. Set up a small double boiler by filling a small saucepan with a little water and placing a small ceramic bowl inside. Put the chocolate chips inside the bowl and heat the saucepan over medium to melt the chocolate.
  2. Meanwhile, add the avocados, cocoa powder, maple syrup, sea salt, vanilla, soymilk, and additional spices to your food processor. Blend until smooth. Add the chocolate when melted and continue to process until smooth. You may need to scrape down the sides with a rubber spatula.
  3. Spoon the creamy smooth mousse into a glass bowl, cover and refrigerate 4 hours or overnight to allow the flavors to develop and the mousse to set. Garnish each serving with chocolate shavings and a strawberry. You can even go an extra step and serve the mousse with a dollop of whipped coconut cream or regular whipped cream.

More Healthy Desserts

Harvest Apple Crisp
(gluten-free and vegan)
This recipe is lower in calories and sugar than a traditional apple crisp or pie.

berry cobbler

Low FODMAP Double Berry Pecan Crisp
(gluten-free and vegan)
This recipe is perfect for people on a low FODMAP diet.

Ask the Nutritionist

Have questions? Send them to contact@happybellynutritionist.com. Selva Wohlgemuth is a registered dietitian nutritionist. Learn more about her approach to general health and well-being at her Happy Belly Nutrition website, and see her recipes and other kitchen tips at Poppies and Papayas.

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RECIPES avocado| chocolate| gluten free| mousse| recipe| vegan

Low FODMAP Double Berry Pecan Crisp

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

berry cobbler

Staying away from fall favorites such as apples and pears is a must if you are following a Low FODMAP diet.

If you still have frozen bags of summer’s harvest in your freezer then this recipe is for you. You can use whatever mixture of cherries, blueberries, blackberries, and raspberries you have on hand.

Photo by Selva Wohlgemuth

Low FODMAP Double Berry Pecan Crisp

(gluten-free and vegan)
Serves 4-6

Nutritionist Tips: If using frozen berries, allow them to thaw a little bit on the counter before using. Sugar can be replaced with coconut sugar if desired. White rice flour and arrowroot powder can be purchased in small amounts in the bulk section, so you do not need to buy a huge bag just for a single tablespoon. I personally prefer to use butter or ghee but, if you are vegan, coconut oil is just as delicious.

INGREDIENTS
  • 4 cups fresh or frozen berries
  • 2 tablespoons sugar
  • 1 tablespoon arrowroot powder
  • ½ teaspoon cinnamon
  • ¼ teaspoon cardamom
  • generous pinch sea salt
STREUSEL INGREDIENTS
  • ½ cup gluten-free rolled oats
  • ¼ cup chopped pecans
  • 2 tablespoons dry shredded coconut (unsweetened)
  • 1 tablespoon white rice flour
  • 1 tablespoon sugar
  • ¼ teaspoon ground cardamom
  • ¼ teaspoon ground cinnamon
  • generous pinch sea salt
  • 1½ tablespoons coconut oil/butter or ghee, melted
METHOD
  1. Preheat your oven to 350 degrees F. In a medium bowl add the filling ingredients and stir to combine. Scoop the mixture into a small glass or ceramic baking dish, cover with a glass lid or cover with foil, and bake for 25 minutes. Remove from oven, stir, and top with streusel (see below).
  2. To make the streusel combine the rolled oats, pecans, shredded coconut, rice flour, sugar, cinnamon, cardamom, and salt. Stir to combine. Add in the melted coconut oil and mix until the coconut oil is dispersed throughout.
  3. Evenly spread the streusel mixture over the top. Place into oven and bake uncovered for 20-25 minutes or until the crisp is golden. Remove from the oven and serve alone or with a dollop of coconut whipped cream.

More Healthy Desserts

Harvest Apple Crisp
(gluten-free and vegan)
This recipe is lower in calories and sugar than a traditional apple crisp or pie.

avocado mousse

Decadent Chocolate Avocado Mousse
(gluten-free and vegan)
Recipe for a delicious dessert that is full of healthy fats and fiber.

Ask the Nutritionist

Have questions? Send them to contact@happybellynutritionist.com. Selva Wohlgemuth is a registered dietitian nutritionist. Learn more about her approach to general health and well-being at her Happy Belly Nutrition website, and see her recipes and other kitchen tips at Poppies and Papayas.

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RECIPES berry| crisp| dessert| gluten free| low fodmap| recipe| vegan

Three Tried-and-True Gluten-free, Vegan Desserts

by Selva Wohlgemuth, Co-op News contributor

November 2018
Selva Wohlgemuth, meal planning instructor

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Gluten-free? Vegan? Low FODMAP? Desserts are always tricky when accommodating many different dietary restrictions. Try these three tried-and-true gluten-free, vegan desserts!

You want dessert to be wholesome and full of good ingredients, yet you also want to make sure it tastes delicious and decadent. It can be so frustrating when you plan ahead, purchase, and make a dessert and it is a complete flop.

These days it can be very hard to sift through the millions of recipes online trying to decide which one not only looks good but will also taste good and not cost you an arm and a leg.

Don’t despair! I have you covered.

I have three tried-and-true recipes. All very simple and delicious.

The two crisp recipes are very similar but use different fruit and nuts. The small amounts of sugar called for in the crisps can be replaced with coconut sugar if desired. The white rice flour and arrowroot powder can be purchased in small amounts in the bulk section, so you do not need to buy a huge bag just for a single tablespoon. I personally prefer to use butter or ghee in the crisps, but if you are vegan, coconut oil
is just as delicious.

For the chocolate mousse, find the darkest cocoa powder you can, because this is the key to mask the avocado flavor and boost the decadence factor of the recipe. I’ve had good results with Hershey’s Special Dark Cocoa Powder.

The Recipes

All three recipes are gluten-free and vegan. Serve a dessert that everyone around the table can enjoy!

harvest_apple_crisp

Harvest Apple Crisp

When you are too busy to make a pie crust, or simply don’t have the ingredients on hand, this simple crisp recipe will hit the spot. Plus, it’s lower in calories and sugar than a traditional apple pie or crisp. Step into fall with this aromatic and tasty delight!

berry cobbler

Low FODMAP Double Berry Pecan Crisp

Staying away from fall favorites such as apples and pears is a must if you are following a Low FODMAP diet. If you still have frozen bags of summer’s harvest in your freezer then this recipe is for you. You can use whatever mixture of cherries, blueberries, blackberries, and raspberries you have on hand.

avocado mousse

Decadent Chocolate Avocado Mousse

For all you chocolate lovers out there, this one is for you. This decadent treat doesn’t require hours of labor to make and is full of healthy fats and fiber that will leave you feeling full and satisfied. Make sure to choose avocados that are perfectly ripe but just slightly give to the touch. If they are too ripe, the avocado flavor is more prominent.

Ask the Nutritionist

Have questions? Send them to contact@happybellynutritionist.com. Selva Wohlgemuth is a registered dietitian nutritionist. Learn more about her approach to general health and well-being at her Happy Belly Nutrition website, and see her recipes and other kitchen tips at Poppies and Papayas.

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HEALTH & BEAUTY| RECIPES| SALES apple crisp| avocado| berry crisp| chocolate| gluten free| low fodmap| mousse| recipes| vegan

September Staff Pick and New Items

Staff Pick: Golden Oasis health smoothie by Kate Goldman, assistant manager at Bellingham Co-Op Bakery Cafe

Golden Oasis Smoothie

“The Golden Oasis Smoothie is my favorite. It’s perfectly balanced! Sweet dates and bananas are complemented by spinach to help you get your daily dose of greens. The golden milk spices are balanced out by the smoothness of the coconut milk. It’s unique and delicious!”

—Kate Goldman, Bakery Cafe Assistant Manager

Pizza'zza peanut butter ice cream sandwich, chocolate chip ice cream sandwich, and mint chip ice cream sandwich

Pizza’zza Ice Cream Sandwiches

Pizza’zza bakes cookies made with flour from Fairhaven Organic Flour Mill, fills them with Lopez Island Ice Cream, and sprinkles them with San Juan Island Sea Salt. A quadruple threat of local deliciousness.

double chocolate chip cookies with mint chip ice cream, peanut butter cookies with chocolate ice cream, chocolate chip cookies with vanilla ice cream

$5.49 each

Hosa fermented hot sauce, the standard with logo of shriveled pepper with skull face

Hosa Fermented Hot Sauce

Chiles + vinegar + sugar + salt. That’s all! The slow fermentation process amplifies
flavors and activates the natural heat of the chiles. Handcrafted in Bellingham.

$9.99 each

Pangea curtido saurkraut and garlic dill saurkraut, local to Washington

Pangea Ferments Sauerkrauts

We added two new flavors to this already super-popular line of fermented foods made right here in Bellingham with 100% organic ingredients, time, and love.

garlic dill sauerkraut, curtido sauerkraut (a Central American style kraut)

$9.99 each

Capello's all natural fresh pizza, gluten free, grain free

Capello’s Gluten-free Frozen Pizzas

Pizza for all! Cappello’s specializes in high-quality gluten-and-grain-free products that everyone loves. We also sell their yummy gnocchi and fettucine.

cheese, sheep’s milk cheese, uncured pepperoni

$11.49-13.49 each

GROCERY| SALES cappellos| gluten free| hosa| hot sauce| ice cream| new items| pangea ferments| pizza| pizzazza| sauerkrauts| smoothie

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kimchi stew

Welcome to Kimchi Nirvana: Kimchi Stew

The recipe comes together particularly easily using leftover shredded chicken, or leave out the meat (but not the flavorful marinade ingredients) for a vegetarian main dish.

package of tortillas con madre tortillas locally made in bellingham washington

Local Vendor Profile: Tortillas Con Madre

Lupita Nava grew up eating freshly made tortillas with every meal. Now you can enjoy her locally made tortillas based on a family recipe and enhanced with the healthiest ingredients.

the cofounders of cooperativa tierra y libertad on their farm in everson washington

The Revolution will be Delicious

Buy local blueberries from Cooperativa Tierra y Libertad! Modesto Hernandez Leal and Ramón Barba Torres are the co-founders and worker-owners of this farmworker-owned cooperative in Everson.

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