vegan Archives | Community Food Co-op

Raspberries, blueberries, and cherries, oh my!

raspberries scattered on a white background with a sprig from a raspberry bush

When strawberry season winds down, raspberries, blueberries, and cherries take center stage!

To complement our popular recipe collection for strawberries, we offer this collection of recipes for your continued berry enjoyment.

the word local spelled out using blueberries and raspberries

As the summer harvest progresses, check out our selection of local berries for quality fruits picked ripe at the farm and delivered fresh to our stores.

Kicking off the season are blueberries from Cooperativa Tierra y Libertad, a Whatcom County farmworker cooperative growing transitional berries. Transitional means the cooperative is using 100% organic farming practices during the three-year process of gaining organic certification.

informational sign about cooperativa tierra y libertad local farmworker cooperative and their local organic blueberries and raspberries

The Recipes

Cherry Chocolate Chunk Ice Cream

By Alissa Segersten

No better time to make this delicious dairy-free ice cream. This ice cream is rich with the subtle flavor of coconut milk!

Get the recipe.

Natural Vegan Blueberry Jam

By Dreena Burton

This natural vegan blueberry jam is sweetened with only berries and dates. The dates also help thicken the jam, along with ground chia seeds. Try making it with your favorite summer berries!

Get the recipe.

photo of a toasted bagel with vegan blueberry jam

Chocolate Raspberry Tart

By Alissa Segersten

This decadent vegan tart can be made with any berry, but I especially like the combination of tart raspberries and sweet chocolate.

Get the recipe.

Fresh Blueberry Squares

By Dreena Burton

These delicious fresh blueberry bars are just sweet enough, and not overly rich. You can enjoy a square (or 2 or 3!) and not feel sickly!

Get the recipe.

photo of fresh blueberry squares vegan homemade

Cherry Chocolate Chunk Ice Cream

by Alissa Segersten, Contributing Author

It’s summer! Time to break out the ice cream maker and whip up some dairy-free ice cream. Plus, it’s cherry season right now.

Don’t have an ice cream maker? Watch a video that explains three easy methods to make ice cream without a machine.

Photo courtesy of Alissa Segersten.

Every summer, my family enjoys the messy task of pitting dozens of pounds of cherries for the freezer. Having a good cherry pitter that can handle the task of many cherries is key! Your children can remove the stems and help use the pitter. It’s quite satisfying watching all of those pits fall into the container, while the pitted cherries shoot out into a bowl! I just pour the pitted cherries into large containers for freezing.

Use your frozen cherries for cherry ice cream, cherry smoothies, or cherry-oat crisp. With all of the health benefits sweet cherries have, doesn’t it make sense to eat a bowlful a day while they are in season, and freeze some to enjoy throughout the year?

This coconut milk-based ice cream is a perfect way to indulge in both antioxidant-rich cherries and dark chocolate. Serve it as a sweet treat after dinner or a healthy mid-afternoon snack.

Be sure to use full fat coconut milk in this recipe. The hemp seeds give it some extra creaminess, healthy fats, and amino acids. You can easily omit the chocolate, if desired. You can also replace the cherries with blueberries, strawberries, or diced mango. All variations are delicious!

Chilling the coconut milk beforehand helps to solidify the cream into ice cream during churning. This nutritious dairy-free ice cream is full of beneficial fats found in the coconut milk and hemp seeds. It’s quite simple to make your own ice cream, and once you do, you’ll likely never go back to the store-bought stuff!

Cherry Chocolate Chunk Ice Cream

from The Whole Life Nutrition Cookbook
Dairy-free, paleo • About 8 servings

INGREDIENTS

2 cans full fat coconut milk, chilled
6 to 8 tablespoons raw honey or coconut nectar
¼ cup hemp seeds
1 teaspoon vanilla powder
½ teaspoon almond extract
1½ cups chopped frozen cherries
¼ to ½ cup finely chopped dark chocolate bar, dark chocolate chips, or raw cacao nibs

METHOD

Place the chilled coconut milk, honey, hemp seeds, vanilla, and almond extract into a high-powered blender and blend until smooth.
Pour into your ice cream maker.* Add the chopped frozen cherries and chocolate chunks, chips, or cacao nibs. Process according to the directions that came with your ice cream maker. I usually let mine churn for 20 to 25 minutes and then transfer to a container for storing in the freezer.
Freeze for 2 to 3 hours or until ready to serve. Serve each bowl with fresh cherries if desired.

*Don’t have an ice cream maker? Watch a video that explains three easy methods to make ice cream without a machine.

Eat the Rainbow

Eat the Rainbow: Starting with Red Cherries
By Alissa Segersten, Contributing Author

These jewels of the summer produce season offer a bevy of health benefits, as well as being irresistibly delicious.

Health Benefits of Sweet Cherries

Cherries are very high in antioxidants

Cherries are considered to have a high ORAC value (oxygen radical absorption capacity). What does this mean for you? Our bodies produce free radicals every day, and some people produce more than others. For example, when you are hypersensitive to a particular food or food group and you continue to eat that food, your body produces more free radicals than usual. Free radicals steal electrons from your cells, causing damage to cell membranes, proteins, and DNA. Having a lot of antioxidants in your body from the food you eat allows the free radicals to use electrons from the antioxidants, instead of your cells. The key is to lower the amount of free radicals your body produces, and increase the amount of antioxidants you consume. Eating a bowl of fresh (or frozen) cherries each day is a great way to do this!

Cherries reduce inflammation

Studies have shown that dark sweet cherries can reduce markers of inflammation such as CRP (C-reactive protein), as well as pro-inflammatory cytokines (immune system messengers) such as TNF-a. What does this mean for you? TNF-a creates a more inflammatory environment in your body, meaning you might feel more pain and aches all over when higher levels of TNF-a are circulating in your body. It is also produced in larger amounts when you have an autoimmune condition like rheumatoid arthritis. Research shows that a cherry-enriched diet reduced inflammation markers in animals by up to 50 percent! Certain plant chemicals called anthocyanins found in dark red and purple plant foods, especially dark sweet cherries, are responsible for inhibiting TNF-a production.

Cherries have been shown to reduce gout attacks

Research shows that the consumption of cherries can be an effective and natural anti-gout therapy. Daily consumption of 10–12 cherries has been shown to significantly reduce inflammation and gout attacks in gout patients.

Cherries protect against cognitive decline

Reducing oxidative stress is a key ingredient for decreasing cognitive decline. Cherries reduce oxidative stress in spades. The phenolic compounds in cherries play a key role in protecting the brain’s neuronal cells from cell-damaging oxidative stress. One study found that 12 weeks of sweet Bing cherry juice consumption (200mL per day) was able to improve cognitive performance in adults with mild to moderate dementia.

Cherries protect against cardiovascular disease

The anthocyanins in dark cherries help by inhibiting lipid peroxidation, meaning that cherries can help prevent the oxidation of LDL cholesterol—oxidized cholesterol is a key factor in the development of cardiovascular disease. The phenolic compounds in cherries have also been shown to lower blood pressure.

References:

Blando, F., & Oomah, B. (2019). Sweet and sour cherries: Origin, distribution, nutritional composition and health benefits. Trends In Food Science & Technology

Kent, K., Charlton, K., Roodenrys, S., Batterham, M., Potter, J., & Traynor, V. et al. (2017). Consumption of anthocyanin-rich cherry juice for 12 weeks improves memory and cognition in older adults with mild-to-moderate dementia. European Journal Of Nutrition

Kim, D., Heo, H., Kim, Y., Yang, H., & Lee, C. (2005). Sweet and Sour Cherry Phenolics and Their Protective Effects on Neuronal Cells. Journal Of Agricultural And Food Chemistry

Kelley, D., Adkins, Y., Reddy, A., Woodhouse, L., Mackey, B., & Erickson, K. (2013). Sweet Bing Cherries Lower Circulating Concentrations of Markers for Chronic Inflammatory Diseases in Healthy Humans. The Journal Of Nutrition

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.

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

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.
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).
Add the lemongrass, zucchini, bell pepper, stock, water, coconut milk, peanut butter (start with 1/2 cup + 1 tablespoon), tamari, and fresh ginger.
Stir through and increase the heat to bring the mixture to a boil.
Once it reaches a boil, reduce heat to low/medium-low, cover, and let simmer for 10 minutes.
After this time, add the tofu (see note) and gently stir through.
Simmer covered for another 3 to 5 minutes, or longer until yams have completely softened and can be easily squished.
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).
Taste, and if you’d like a full peanut flavor, add the remaining 1 tablespoon of peanut butter, or more if desired.
Remove piece of lemongrass before serving.
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.

Cashew Orange Date Balls

by Alissa Segersten, Cookbook Author and Food Blogger

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

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.
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

Learn more at nourishingmeals.com.

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

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.
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).
Freeze the candy molds or bread pan for 30 minutes.
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.
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

Add the filling ingredients to a small bowl and stir with a fork until combined.
Roll 1/2 teaspoon-sized portions in your hands.
Fill the candy molds 3/4 full with the liquid white chocolate mixture. Drop in each ball of filling.
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

Learn more at nourishingmeals.com.

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

In a microwave-safe glass or ceramic bowl add a 1-cup serving of cooked and cooled steel cut oats.
Add the blueberries, and non-dairy milk.
Reheat in microwave for about 3 minutes.
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 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.