This gluten-free and vegan wrap is so delicious and can easily be modified to create your own personal favorite version. Chickpea "pancakes" are popular in France and Italy and are also known as socca or farinata.
Chickpea flour is one of my must-have power foods in my pantry. It is high in protein and fiber and can be used in so many different ways. It acts as a binder and can be used as an egg replacement (for a vegan Frittata for example), you can thicken up soups and stews with it and make delicious breads and wraps like the one that you see in the picture above. Be advised though, do NOT try chickpea flour in its raw form! It tastes awful and might make you not want to proceed with the recipe. However, once cooked, it is absolutely delicious!
As for the batter, some sources suggest to scoop off the foam that develops after mixing (see picture below) to aid with better digestion and less bloating. I personally haven't noticed a difference with or without scooping the foam off but thought it's worth mentioning.
When cooking the batter, I prefer adding very little batter and swirling it around to spread it all over your preheated pan. This way you get more of a tortilla/wrap-like texture. If you prefer more of a fluffy pancake texture, you may want to experiment and try adding more batter to your pan.
Ingredients (for chickpea wrap):
Ingredients (for cashew cream):
- I like to spread the cashew cream on my wrap and then fill it with salad or grilled vegetables. There are so many possibilities though! Add Harissa, sundried tomatoes and smoked paprika to the cream or fill the wrap with cooked lentils. Keep experimenting and let me know what fun ideas you guys come up with!
- Chickpea wrap inspired by this socca recipe by David Lebovitz.
It is so easy and so much cheaper to prepare hummus from scratch. My kids love hummus now that we've started making it at home. They especially love the idea of making their own hummus faces. To create hummus faces, we simply cut up a variety of vegetables into different shapes and use any bread that we have to spread the hummus on. Bagels and Pita bread works especially well!
A few tips and tricks that I have found make homemade hummus tastier.
This is a family favorite and always a hit for feeding a big crowd. As I teach cooking lessons to a lot of students with various dietary restrictions, I wanted to create a vegan version of my favorite Bolognese sauce. In my humble opinion, the vegan version is just as delicious and has been a big hit in one of my recent vegan cooking classes.
All of the ingredients above, except ground meat. Substitute with:
Ingredients for Cashew "Parmesan" Cheese:
I like this dish because it comes together quickly and it allows you to make use of any leftover veggies in your fridge. Eggs are not only for breakfast but can make a great dish for dinner with a side salad or roasted potatoes.
1) Preheat oven to 350 degrees F
2) Grease pie pan or oven-safe skillet with butter or oil
3) Place the eggs, sour cream, and the cheese in a medium size bowl. Whisk together and add the salt and pepper
4) Saute onions, garlic and any raw vegetables you want to use and leave in oven proof skillet or place in baking dish
5) Pour egg mixture over vegetables
6) Bake just until the eggs are set, 15-20 minutes
1) Heat oil in a large skillet or pot over medium heat and saute onions until translucent
2) Add garlic and minced ginger and saute for another 30 seconds until fragrant. Avoid burning garlic!
3) Stir in curry powder, turmeric, and salt and saute for another 30 seconds.
4) Add coconut milk, broth, and cashews
5) Rinse your lentils and then add them to the pot. Reduce heat and cook for another 15-20 minutes or until lentils soften.
6) Stir in frozen vegetables, shredded coconut and cook for 3-5 minutes.
7) Add lemon juice, and more salt and pepper to taste.
8) Serve by itself or over rice, quinoa or millet. Top with chopped cilantro.
These cookies have been a great success with my family and in my cooking classes with kids and adults. The recipe is very forgiving, meaning you can play with the ingredients and make modifications and it still always turns out just fine. For example, I have used leftover pumpkin seed pulp from making a pumpkin seed milk in place of ground pumpkin seeds and it turned out so delicious both times. I hope you enjoy these nutrient packed cookies as much as we do.
- If you can’t have oats, try flattened rice, also called beaten rice or Rice Poha (found in Indian stores or Amazon). T
- To sweeten the cookies, you can also use chopped dates instead of maple syrup
- Store cookies in airtight container on counter for up to 3 days or store in fridge for up to 5 days. I think these cookies taste best straight out of the refrigerator.
- Inspired by the healthful double chocolate cookies recipe from 101 cookbooks
with Optional Coconut Whipped Cream Filling
This is a simple dessert that doesn't require baking and is packed with nutritious ingredients. I promise that you will wow anyone with these pretty tartlets! What I also love about this dessert is that you can make the tartlet shells in advance and just store them in the fridge. Whenever you are ready to fill them, just take them out of the freezer and they are ready to eat within in a few minutes! Watch my video here on how to make these tartlets.
(This recipe makes about 6 tartlets)
This is a very simple, vegan filling for your tartlets. Add a dollop into the tartlets and then decorate with your fruit. Alternatively, you could also use a dollop of yogurt for your tartlets.
Smoothies are a fun and delicious way to get your kids involved in the kitchen and get them exposed to a variety of nutritious ingredients such as fruits, vegetables, herbs, nuts, and spices.
This is a delicious recipe that I have made in many of my kid's cooking classes and it has always been a hit, even with the less adventurous eaters.
Give this recipe a try and feel free to make modifications. The great thing about smoothies is that there is typically a lot of freedom for improvisation as long as you have somewhat of an idea how each ingredient contributes to the final outcome of the recipe.
Feel free to ask questions in the comment section below or watch my fun FB video here of how to make this smoothie.
1) Pour hemp milk (or whatever liquid you're using) in your blender and then add all of the other ingredients to the blender. Adding liquids first and heavier ingredients at last will make it easier for a vortex to form and allow for a well blended smoothie.
2) Keep the blender running until everything is pulverized and your smoothie is creamy.
& Other Benefits of Taking Kids Outside To Play
Are mealtimes a joy for you and your family? Or do you dread them because they are all about power struggles between you and your picky eater who doesn't seem interested in the food you serve?
There are many reasons why your child might not be hungry enough or interested in trying new foods when it's time for dinner. Grazing and a lack of structure around snacks and meals can be one big contributor. For the month of March, I shared one of my favorite mealtime tips with my newsletter followers (to sign up, see bottom of page):
"Close" the kitchen at least 2 hours before dinner to allow your child to build up a healthy appetite. If possible, allow for lots of activity and fresh air prior to mealtime and they are more likely to eat well and even try new foods.
Studies show that most kids spend more and more time in front of a screen and less time outside. Spending too much time inside not only leads to inactivity but kids are also more likely to ask for snacks around the clock.
What can you do? Try to plan ahead for your next family meal (make use of your slow cooker or Instant pot?) and take your kids outside! Even just half an hour of outside play before dinner can make a big difference in your child's appetite! Best of all, outside play doesn't only improve your child's appetite but can also increase his fitness level, decrease his risk for depression and anxiety and improve his sleep.
Let me know if you give this a try and if you notice a change in your child's eating or feel free to share in the comment section below what other tricks and tips work for your family to make mealtimes a success?
Did you know that I also offer nutrition consultations and in-home personalized cooking classes for families who struggle with picky eaters or need help with dietary restrictions/allergies? Leave a comment below or send me an email to find out more.
Making your own plant-based milks is actually quiet simple. All you need is a blender, ideally a high-speed blender and your ingredients. For some nuts, you also need a nut milk bag to strain the milk and get a smoother consistency. Cashews are soft and after soaking, they pulverize completely in a high-speed blender that no straining is needed.
Below is my basic cashew milk recipe or for an extra flavor and nutrient boost, try my strawberry, beet, rose milk version. This recipe was a big hit in a recent plant-based milk workshop I taught.
Ingredients for Basic Recipe:
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