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You are here: Home / Archives for vegan

Thanksgiving Turkey Alternatives

Not a turkey fan? Accommodating dietary restrictions? We’ve got you covered with nine turkey alternatives — both plant-based and meat-forward!

PLANT-BASED

Plant-Based Holiday Roasts

In-house Vegan Holiday Loaf

This delicious housemade loaf is made with chickpeas, oats, vegetables, and mushrooms then glazed with a sauce full of classic Thanksgiving ingredients! Omnivores and herbivores alike can enjoy this mouthful of cozy, fall flavors. Truly a Co-op staff favorite!

A plate of vegan Thanksgiving food, such as plant-based loaf and cranberry sauce, ready to be enjoyed for Thanksgiving

Field Roast

Beloved plant-based brand Field Roast has two holiday roast options this season! 

The first is a rich and fragrant centerpiece, the Hazelnut Cranberry Roast. This sweet yet bold roast is wrapped in flaky puff pastry and is the ideal balance to salty potatoes and stuffing. 

This roast serves eight, and is typically $18.99 but you can get it at the Community Food Co-op for $14.99 for a limited time. 

The Celebration Roast is an even better deal and features a more savory flavor profile. The roast is enhanced by the rich and earthy porcini mushroom gravy included in this dish. Not only does Field Roast recommend this roast as a Thanksgiving centerpiece, but also for sandwiches! Yum!

This roast serves eight, and is typically $18.99 but is $12.99 for a limited time. 

Tofurky

Tofurky — a household, vegan name! Not only do they have a roast for you this season, but they have a whole feast.

A savory blend of wheat and tofu, this roast is filled with a flavorful wild rice and bread crumb stuffing, ready to be basted, roasted, carved and devoured by all. This roast serves five, is usually $17.49 but is $11.99 for a limited time, and has been around since 1995.

The Tofurky feast serves six and includes much more than just one roast! It also includes stuffing, gravy, and a brownie for $34.99. This meal is $24.99 for a limited time. 

Gardein

Gardein has a plant-based ‘turk’y’ stuffed with a tart cranberry dressing. This Savory Stuffed Turk’y is served with a warm, savory gravy to balance the tart stuffing. 

This vegan option serves five people and is regularly $19.99 but will be $13.99 for a limited time.

Quorn

This roast is for all the vegetarians out there! Quorn’s Turkey-Style Roast is gluten free and has 15 grams of protein. Perfect for a group of four and only $7.99 for a limited time at the Community Food Co-op, this savory-forward roast is great for a meatless Thanksgiving dinner. 

Plant-Based Ham

Tofurky

A plant-based main course perfect for any holiday, this ham has a tender, smoky flavor, complimented by a sweet, tangy glaze. We’ve heard positive reviews from vegans and meat-eaters alike.

Tofurky's plant-based ham roast on a sea of mashed potatoes for Thanksgiving

This ham serves five people and is regularly $17.49 but is $11.99 at the Community Food Co-op for a limited time only. 

ALTERNATIVE MEATS

Wild Alaskan Sockeye Salmon 

Our wild-caught, Alaskan sockeye salmon is previously frozen and sold as a whole filet. Sockeye is rich in texture and high in flavor; a northwest favorite anytime of year. Need some inspiration? Roast your salmon in butter for classic Thanksgiving flavors with an innovative protein. 

Steamed salmon with fresh herbs and lemon ready to be enjoyed for Thanksgiving dinner

Our filets are about 1-1.5 pounds each and serve two to four people. Sockeye salmon is $16.99 per pound.

Chicken 

Roast chicken is the perfect alternative for a smaller crowd, especially if you want the gorgeous roasting photos without the turkey! You can still enjoy the roasted vegetable bed, basting, and carving experiences of a turkey with this more manageable alternative.

Delicious, freshly baked, crispy, baked chicken set on a table for Thanksgiving dinner

First time roasting a chicken? Here’s a little inspiration.

HOLIDAY| HOT OFF THE PRESS| MEAT & SEAFOOD| SPECIALITY DIET chicken| dinner| gluten free| ham| holiday| local| organic| recipe| salmon| thanksgiving| vegan| vegetarian

Boards to Impress Your Guests

Have you seen snack boards, butter boards, and more popping up everywhere? Us, too! Especially with the holidays coming up! Here are three trending boards and some links to help you get started.

Butter Boards

Butter boards are claimed to be the next charcuterie board, made famous by TikTok creator justine_snacks. Impress your friends by jumping on this delicious and creative trend! 

Butter boards can be as straightforward as they sound — spread butter on a board — or as decadent as you desire by adding toppings. Some of our favorite toppings from the Community Food Co-op are edible flowers, roasted garlic, sea salt in a variety of colors, and sweet fruit like figs.

Looking for a butter to impress your guests? Look no further. Burro di Parma is dense and smooth. A vegan alternative? We prefer Miyoko’s butter with sea salt. 

  • Butter board with basil
  • Non dairy butter board
  • Butter boards side by side

The creativity doesn't end there! As this trend expands, creators have begun using cream cheese, hummus, pumpkin butter, and other spreadable toppings as the base. Whichever direction you explore, make sure to add some bread, crackers, or veggies on the side as vehicles for your butter.

  • Charcuterie board with pork and cheese
  • Fruit and cheese plate
  • Fruit and cheese plate

Charcuterie Boards

Charcuterie boards — the center of many family gatherings, friendly game nights, and tea-spilling chats! 

While these delicious boards have been a trend for some time, many people don’t know the true meaning of ‘charcuterie’. Charcuterie refers specifically to cured pork products, such as salami or prosciutto. 

When creating a charcuterie board we prefer to use prosciutto, a mix of soft and hard cheeses, local bread, jam, honey, and a variety of herbs.  

  • Vegan charcuterie board with vegan cheese olives and raspberries
  • Vegan charcuterie board

Does this mean you must include pork on your board? Of course not! Many people adapt these boards to center cheese over meat or to be entirely vegetarian. That doesn’t make the board any less delicious or beautiful. 

Vegan cheese and charcuterie boards are delicious too! The featured board on the left was made using Oloves olives and Violife ‘just like parmesan’. To add a salty vegan meat, cook up some vegan sausages and slice them into bite-size pieces.

Snack Boards

Snack boards have been a Pinterest sensation for a few years now! These boards are a blank canvas. They’re typically themed around a holiday, a party theme, or a type of food and feature a fun design filled to the brim with finger foods.

Our favorites include Halloween boards, dessert boards, and movie night boards. The key to a fun and delicious snack board is variety!

  • Dessert hot chocolate board
  • Halloween themed snack board
  • Halloween snack board

Making your first board for movie night? Here’s a shopping list to get you started:

-Two types of Boom Chicka Pop

-Two types of chocolate

-Annie’s cheddar bunnies

-One candy

-Pretzels

-Grapes

Popcorn and snacks mixed filling the frame

Have fun creating, and tag us on Instagram (@communityfoodcoop) to share your board with the community!

GROCERY| HOT OFF THE PRESS| SPECIALTY CHEESE butter board| charcuterie| charcuterie board| cheese| dessert| holiday| hosting| party food| specialty cheese| vegan| vegetarian

Allergen-Friendly Oatmeal Cookies — Four Ways!

As the summer heat wanes and the cool mornings return, school is back in action. Parents are busy packing lunches and offering after-school snacks. With so many snack items on the market, it’s hard to pick good, affordable choices. If you throw common food sensitivities into the mix, then there really aren’t many options available. So what is a parent to do? I have a solution!

If cost is not of concern then these are some good choices. All of the below are free of the top four allergens (gluten, dairy, eggs, and nuts), and contain quality ingredients:

Four seedy coconut cookies sit on a plate next to some school supplies.

1) GoMacro Kids Oatmeal Chocolate Chip Cookie

2) DINO Bars

3) Cerebelly Bars

4) New Primal Snack Mates Meat Sticks

5) Chomps Meat Stick

However, as a mother and registered dietitian, I love to take on recipe challenges. Can I make an easy, simple, and allergen-friendly baked treat that even my preschooler approves of? Yes!

So here it is. A little oatmeal cookie, low in added sugar, made with simple ingredients, and best of all, super adaptable. 

These cookies make a great addition to a balanced lunch or along with some additional protein (hummus, yogurt, cheese, meat stick) for a balanced snack. Store in an airtight container in the fridge for about five days. The cookies do tend to soften over time. To freshen up, simply toast in the toaster for a few minutes. These oatmeal cookies also freeze well in case you want to double or triple the recipe. 

To show you how adaptable this recipe is, I have created a base recipe with four different options. I tried to keep the base recipe as simple as possible. However, a few more options are: 

  1. Add a tablespoon of nut or seed butter for a little extra protein and fat. 
  2. Swap out the regular sugar for coconut sugar. 
  3. Drizzle with a homemade yogurt icing for an extra special finish. 

Every batch makes about 10 mini cookies. Our favorite one is the Seedy Coconut!

DRY INGREDIENTS

1 cup gluten-free organic quick oats

2 tablespoons ground flaxseed

2 tablespoons sugar

1 teaspoon aluminum-free baking powder

¼ teaspoon Redmond’s sea salt

WET INGREDIENTS

1 small banana (greenish preferred), mashed (~1/3 cup)

3 tablespoons non-dairy milk of choice (omit for the Spiced Apple version)

½ teaspoon vanilla extract

DIRECTIONS

Mix together the dry ingredients in a bowl and mix together the wet ingredients in another, larger bowl. Greenish bananas are preferred in the wet ingredients because they act more like an additional starch or binder, and provide less of a banana flavor to the cookie which allows the other ingredients to shine. Transfer the dry ingredients into the wet ingredients and stir until combined. The dough shouldn't be too wet. Turn the oven on to 375 degrees Fahrenheit and place the dough into the freezer while the oven heats up to temp. This will make it easier to scoop out the batter. Meanwhile, line a baking sheet with parchment paper. 

When the oven is preheated, scoop out the dough to make 10 evenly sized cookies. We used a tablespoon cookie scoop. Press the cookies a little with a spoon or with your hand to make a more uniform “cookie” shape. Bake for 15-17 minutes. Then remove them from the oven and let them cool before handling.

VERSION ONE: Chocolate Chip

Add 2 tablespoons of chopped semi-sweet chocolate chips to the dry ingredients. Alternatively you can use mini chips to avoid chopping. Allergen caution: some semi-sweet chocolate chip brands contain added milk - so just double check!

VERSION TWO: Seedy Coconut

Add 2 tablespoons of hemp seeds (or finely chopped pumpkin seeds) and 2 tablespoons of finely-shredded, unsweetened dried coconut to the dry mixture.

VERSION THREE: Carrot Cake

Finely grate ¼ cup of carrots (the finer, the better) and add them to the wet ingredients. Add ½ teaspoon pumpkin pie spice and 1 tablespoon chopped raisins to the dry ingredients.

Four seedy coconut cookies sit on a plate next to some school supplies.

VERSION FOUR: Spiced Apple

Finely grate ½ of a medium apple. There will be a lot of apple juice. This will replace your 3 tablespoons of milk from the base recipe. Stir into the wet ingredients. Add ½ teaspoon of cinnamon and 1 tablespoon of finely-chopped dried apples or dried cranberries to the dry mixture.

How To Make the Easy Yogurt Icing:

Mix together 2 tablespoons of plain Greek yogurt or another thick, non-dairy yogurt together with ¼ cup powdered sugar until smooth. Spoon into a zip-close bag, cut off a small corner, and drizzle over the cookies.

Enjoy!

By Selva Wohlgemuth, Co-op News Contributor
Selva Wohlgemuth is a Registered Dietitian Nutritionist and owner of Happy Belly Nutrition in Bellingham, Washington. She specializes in gut health and has an in-depth knowledge of women's health. She is an avid outdoorswoman and mother.

HOT OFF THE PRESS| NUTRITION| RECIPES| SPECIALITY DIET dessert| gluten free| healthy| nutrition| organic| recipe| seed| vegan| wellness

Celebrating Red Wine Day with some Co-op Favorites

Three bottles of wine sit on a table.

August 28 is Red Wine Day! There's no better way to celebrate than with a good meal and a gorgeous wine to pair.

Not sure where to begin in the vast red wine aisle? We've got you covered. Below are three late-summer recommendations from Tim, our wine expert. We have something for every budget and preference.

In general, Tim suggests a chillable red as we are still in the heat of summer.

Let us know what bottle of wine you're celebrating with on Instagram (@communityfoodcoop), Twitter (@TheCoopInBham), or Facebook.

Paul Dolan, Mendocino Zinfandel 2020, $17.99

This Zin has notions of rich berries, such as black raspberry, along with vanilla, pipe tobacco, spice cabinet, fresh plums, and orange peel tea. This wine is for those who enjoy a forward and concentrated wine, with a balance of zest from the fruit.

Paul Dolan Vineyards is located in Mendocino County and has rich biological diversity.

To go with this delectable Zin, we suggest sweet and spicy BBQ short ribs or Moroccan eggplant with tomato stew.

A Zinfandel sits on a ledge.
A Bardolino sits on a table.

Zeni, Bardolino Classico 2020, $8.99

If you’re looking for a crowd-pleasing, chillable red blend, look no further! This soft yet zesty bottle features notes of pie cherries, cocoa, red currant, Allspice, Earl Grey tea, and hibiscus. 

The Zeni family has spent over 140 years producing fine wines in Verona. This blend in particular is produced from indigenous grapes in Lake Garda. 

This summer-weight red pairs well with many dinners, including veggie burgers, pasta pomodoro, and seafood risotto. In addition, this bottle is a nice accompaniment to an antipasti platter.

Jean-Marc Burgaud, Beaujolais-Villages Lantignié 2020, $14.99

This red is medium-bodied and has energetic suggestions of Marionberry, pink peppercorn, rose hip, loamy beets, Morello cherry, elderflower, and stony minerals. This wine is anything but basic!

Since 1989, Jean-Marc Burgaud has produced wine using organic principles and traditional Burgundian methods. Jean-Marc Burgaud adapts the wine-making process with the changing of the seasons and grows on rich, granite soil. 

Pair a glass or two of this with fresh-caught seared salmon — found at our seafood counter, any variety of burger, and roasted or grilled veggies.

A red wine is held.

GROCERY| HOT OFF THE PRESS| MEAT & SEAFOOD| SPECIALTY CHEESE| THE CO-OP DIFFERENCE| WINE, BEER, & SPIRITS bbq| meat| organic| salmon| summer| vegan| vegetarian| wine

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. 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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NUTRITION| RECIPES| SALES| SPECIALITY DIET cashew| coconut| date balls| gluten free| recipe| vegan

Your Guide to a Diet-friendly Holiday Feast

thanksgiving table scene

If your holiday menu needs to accommodate many different dietary restrictions this year, don’t fret! Thanksgiving dishes are endlessly adaptable and diet-friendly dishes can feel just as indulgent as any traditional fare.  

If you're stumped—or simply overwhelmed—by the myriad dietary restrictions you need to meet, we've got you covered! We compiled a list of main dishes, sides, and desserts sure to please everyone at your table. 

We've vetted these dishes to make sure there aren't too many hoops to jump through. You'll be able to find everything you need at your local food co-op, and there will be no food processors or niche kitchen gadgets involved. Hooray!

Vegan

Vegans often get the short end of the stick when it comes to this holiday classic! Even though they are a veggie-based dish, mashed potatoes typically come laden with butter, cream, and cheese making them a no-go for the vegan at your table. But these Roasted Garlic Mashed Potatoes from Love & Lemons are so creamy and delicious, you won't miss dairy one bit!

a bowl of vegan mashed potatoes with herbs sprinkled on top
A teal bowl of orange butternut squash risotto

Vegetarian

If you need a hearty main dish that says "Thanksgiving" but is meat-free, this Roasted Butternut Squash Risotto is it! Unlike traditional risotto which requires a lot of time and attention, this risotto uses nutty brown rice and it is baked (yes, baked!) in the oven, so it only requires a few minutes of stirring at the end. It will be a crowd pleaser among vegetarians and meat eaters alike.

Whole30

That charcuterie board might not be the best hors d'oeuvre for your Whole30 guests, but these easy Sausage and Cranberry Stuffed Mushrooms with Sage are a perfect pre-dinner snack brimming with fall flavors. Bonus: They're also gluten free and paleo!

whole30 stuffed mushrooms
keto diet green bean casserole

Keto

Folks following the keto diet are supposed to steer clear of many Thanksgiving staples: sweet potato pie, mashed potatoes, roasted root veggies, apple pie...the list goes on. But Keto Green Bean Casserole is here to save the day! Your keto guests can indulge in this Thanksgiving classic while keeping on track with their diet.

Paleo

No need to leave your Paleo pals behind once dessert is served! This Paleo Pumpkin Spice Cake will be a hit with everyone at your table. It uses gluten-free cassava flour and it's sweetened entirely with honey. Intimidated by the height? Don't be. There are instructions for your typical single-layer cake in the recipe, which isn't to deter you from making a layer-cake if you wish—the sky is the limit!

a slice of paleo pumpkin spice cake with a bite taken out if it
A bowl of gluten free stuffing with a wooden spoon

Gluten Free

We would be remiss to discuss Thanksgiving without talking about stuffing! Traditional stuffing is about as un-diet-friendly as it gets, but this Gluten-Free Stuffing will satisfy even the pickiest stuffing eaters among us. The recipe offers dairy-free and vegan options too!

Time Saver: Olivia's Gluten-Free Rosemary & Sage Stuffing Mix

GROCERY| HOLIDAY| RECIPES| SPECIALITY DIET dessert| gluten free| holiday| keto| main course| paleo| sides| thanksgiving| vegan| vegetarian

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 gluten free| stew| thai| vegan| vegetable

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

Gut Nourishing Steel Cut Oats

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

This recipe for Gut Nourishing Steel Cut Oats incorporates many of the dietary tips mentioned in Selva's column about Gut Bacteria that was published in the December 2018 Co-op News.

Photo by Selva Wohlgemuth

Gut Nourishing Steel Cut Oats

Cooked and cooled steel-cut oats have a higher amount of resistant starch and are high in mucilaginous fiber. Blueberries, flaxseeds, and cinnamon provide a great source of polyphenols (as well as fiber). The optional yogurt provides a food-based source of probiotics. Each serving provides 11 grams of fiber! Enjoy after a workout, as a fiber-rich breakfast, or simply as a snack.

INGREDIENTS

1 cup cooked and cooled steel-cut oats (cooked per package instructions)
½ cup frozen blueberries
½ cup unsweetened non-dairy milk
½ teaspoon cinnamon
1 tablespoon ground flaxseed
1 tablespoon chopped nuts
½ cup plain grass-fed yogurt (optional)

METHOD
  1. In a microwave-safe glass or ceramic bowl add a 1-cup serving of cooked and cooled steel cut oats.
  2. Add the blueberries, and non-dairy milk.
  3. Reheat in microwave for about 3 minutes.
  4. Once warmed, stir in the ground cinnamon and flaxseeds. Top with chopped nuts and plain yogurt.

Learn More About Gut Bacteria

Read Selva's column in the December 2018 Co-op News to learn more about symbiotic and potentially harmful gut bacteria and get some tips on how growing good gut bacteria.

Ask the Nutritionist

Have questions? Send them to [email protected]. 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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HOT OFF THE PRESS| RECIPES gut health| oats| recipe| vegan| vegetarian

Chocolate Raspberry Tart

by Alissa Segersten, Contributing Author

photo of a vegan chocolate raspberry tart

This decadent vegan tart can be made with any berry, but I especially like the combination of tart raspberries and sweet chocolate. The tart is best served the day it’s made. You can also use a smaller tart pan (an 8-inch works well) and halve the ingredients. Be sure to use the full fat coconut milk that comes in a can.

Recipe from The Whole Life Nutrition Cookbook.

Photo courtesy of Alissa Segersten

Chocolate Raspberry Tart

About 10 servings

INGREDIENTS

Crust

  • 3 cups hazelnut meal
  • ¾ cup arrowroot powder
  • ¼ cup coconut sugar
  • ¾ teaspoon sea salt
  • 6 tablespoons cold coconut oil
  • 2 to 3 tablespoons cold water

Filling

  • 2 cups raw cashews, soaked for 3 hours
  • ½ cup raw cacao powder
  • ½ cup maple syrup
  • ½ cup coconut milk
  • 1 to 2 teaspoons vanilla
  • 1 pint fresh raspberries
METHOD
  1. Preheat oven to 350° F. Grease an 11-inch round tart pan with coconut oil.
  2. Place the hazelnut meal, arrowroot powder, coconut sugar, and sea salt into a bowl and mix together. Add the coconut oil and mix it in using your fingers or a pastry cutter until fine crumbs form. Then add the water and stir together with a wooden spoon until mixture forms a ball. Press dough into the bottom and up the sides of the tart pan. Bake for about 25 minutes. Then remove from oven and cool completely. I like to put it into the refrigerator to speed up the cooling process.
  3. To make the filling, place the cashews into a bowl of water and let soak for about 3 hours. Then drain and rinse. Place soaked cashews into a high-powered blender. Add the cacao powder, maple syrup, coconut milk, and vanilla. Blend until super smooth, adding more coconut milk by the tablespoon if needed.
  4. Pour chocolate filling into cooled crust and chill for 2 hours.
  5. Pop tart out of the pan by pushing it up from the bottom. Place onto a serving platter. Decorate the top with the raspberries. Serve.

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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