Egg-free – Sondi Bruner http://www.sondibruner.com freelance writer and holistic nutritionist Tue, 10 Oct 2017 13:00:54 +0000 en-US hourly 1 https://wordpress.org/?v=4.4.11 Poppyseed Cookies (Mun Kichel) http://www.sondibruner.com/2017/10/10/poppyseed-cookies-mun-kichel/ http://www.sondibruner.com/2017/10/10/poppyseed-cookies-mun-kichel/#respond Tue, 10 Oct 2017 13:00:54 +0000 http://www.sondibruner.com/?p=7320 My great Aunt Mollie was a saint. Loving, generous, kind-hearted, with an endless supply of patience that was much-needed on our side of the family. Every time she’d come to visit us, she’d haul along tins of mandelbrot (Jewish biscotti), pinwheel cookies and mun cookies. I always thought they were called ‘moon cookies’ because they […]

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Poppyseed Cookies (Mun Kichel)

My great Aunt Mollie was a saint. Loving, generous, kind-hearted, with an endless supply of patience that was much-needed on our side of the family. Every time she’d come to visit us, she’d haul along tins of mandelbrot (Jewish biscotti), pinwheel cookies and mun cookies.

I always thought they were called ‘moon cookies’ because they were shaped like the moon and the poppyseeds resembled its craters. Turns out, when I googled to find the recipe as an adult, I learned that ‘mun’ or ‘mohn’ or ‘mon’ is Yiddish for poppy seeds. (Jews tend to spell things in a myriad of ways. Ask your nearest Jew how to spell Chanukah or rugelach or tuchus and you’ll see what I mean.)

Kichel are diamond-shaped cookies made from flour, sugar and eggs. Since I don’t eat those three things anymore, I set out to make gluten-free and vegan poppyseed cookies, or gluten-free and vegan mun kichel. I don’t have any of Aunti Mollie’s recipes to adapt, so I began from scratch.

The result? A thin, light and gently sweetened cookie that is perfect with your favourite cup of tea or dairy-free elixir/latte. They kind of have a shortbread vibe, if you rolled your shortbread out to a few milimeteres and added poppy seeds. So maybe not like shortbread at all, I suppose.

I hope you bake these and enjoy them as much as we did!

Poppyseed Cookies (Mun Kichel)
 
Prep time
Cook time
Total time
 
gluten-free, vegan, soy-free, egg-free, nut-free
Author:
Recipe type: Cookies
Serves: 18 cookies
Ingredients
  • ¼ cup coconut oil, room temperature
  • ¼ cup maple syrup, room temperature
  • ¼ tsp vanilla extract
  • ½ cup brown rice flour
  • ½ cup tapioca flour
  • 1.5 tbsp poppy seeds
Instructions
  1. Cream the coconut oil, maple syrup and vanilla with a fork until blended in a medium-sized bowl.
  2. In a separate small bowl, mix the flours and poppyseeds.
  3. Add the dry mix to the wet and blend with a fork until it comes together. Let the dough rest for 10 minutes.
  4. Preheat the oven to 350 degrees.
  5. Roll out the dough between 2 sheets of parchment to about 2-3 mm thick. Use a cookie cutter to cut out the cookies - I used a cutter that was 2.5 inches in diameter.
  6. Carefully transfer the cookies to a parchment-lined baking sheet.
  7. Reroll the scraps and cut again. If the coconut oil has warmed up too much, pop the dough in the freezer for a minute or two.
  8. Bake the cookies for 8-9 minutes, until just barely golden.

 

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10 Vegan Cheese Recipes That Are Amazingly Cheese-Like http://www.sondibruner.com/2017/10/03/awesome-vegan-cheese-recipes/ http://www.sondibruner.com/2017/10/03/awesome-vegan-cheese-recipes/#respond Tue, 03 Oct 2017 23:35:52 +0000 http://www.sondibruner.com/?p=7288 Whenever I ask readers what dairy product they miss the most, the answer is always cheese. What power does cheese hold over us? It’s been a long time since I’ve had real dairy cheese, but I recall feeling pulled by its tangy, salty taste and gooey texture. For many years, cheese was the food I […]

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Whenever I ask readers what dairy product they miss the most, the answer is always cheese. What power does cheese hold over us? It’s been a long time since I’ve had real dairy cheese, but I recall feeling pulled by its tangy, salty taste and gooey texture. For many years, cheese was the food I missed the most period – but then I learned to embrace vegan cheese recipes.

Almond Feta 009

I have a blog post about developing dairy-free cheeses, but I know that many readers appreciate following a recipe – and I do too! I’ve compiled some of my favourite vegan cheese recipes for you to try. Some of these recipes I have made many times, while others are on my giant ‘to-make’ list (is your list ever-growing too?).

One piece of advice I would have for you is to release your expectations. Vegan cheese is not the same as dairy cheese. There are some recipes that come incredibly close, but when we constantly compare foods (and our lives!) to what was, we fail to appreciate what is.

Garlic + Herb Vegan Cream Cheese

Best Vegan Cheese Recipes

Yes, I’m biased. But I truly love this recipe and make it over and over again with different herbs and spices.

Get the recipe here.


 

Vegan Parmesan by Cocoon Cooks

Best Vegan Cheese Recipes

Perfect for sprinkling on your salads, pasta dishes, dips or roasted vegetables. For a nut-free version, try hemp seeds or sunflower seeds.

Get the recipe here.


 

Fermented Nut Cheese by Meghan Telpner

Best Vegan Cheese Recipes

If you like strong aged cheeses, this is the one for you. The flavour is bold, plus you get the added benefits of fermented foods. I never make the sweet version of this cheese, as I prefer it savory and simple with a little sea salt and lemon, and sometimes some dried turmeric for colour.

The stronger the probiotic, the stronger the cheese will be. I learned this lesson when I used a probiotic with 100 billion live cultures. It was so stinky I couldn’t eat it – it was even too potent for my cheese-adoring husband. I ended up giving it to my mother in law, who loves stinky cheeses. Now I typically use 20-30 billion live culture probiotics.

Get the recipe here.


 

Vegan Mozzarella Cheese by Minimalist Baker

Vegan Mozza - Best Vegan Cheese recipes

You really need to make this one. The flavour and texture are remarkable – so tangy and gooey, and it tastes phenomenal when added to pizza.

Get the recipe here.


 

Baked Vegan Cashew Cheese by Healthy Happy Life

Best Vegan Cheese Recipes

This was my first foray into vegan cheese recipes many years ago and it always holds a special place in my heart. I’ve served this to guests a number of times, and it always goes quickly!

Get the recipe here.


 

Vegan Nut-Free Cashew Cheese Slices by Vegan Richa

Vegan Cheese Recipes

Richa is basically the queen of vegan cheese recipes – I highly recommend you check out the extensive vegan cheese options on her blog. This one is great because you can make slices for grilled vegan cheese or shred it up for other recipes.

Get the recipe here.


 

Vegan Cheese Ball with Herbs by Catching Seeds

Best Vegan Cheese Recipes

How beautiful is this one?! It’s elegant, easy to make and the perfect party food. Bookmark it. Pin it. Stat.

Get the recipe here.


 

Vegan Tofu Feta by V Nutrition

Vegan Cheese Recipes

This tangy and zippy vegan cheese is great on salads, pizza or tucked into sandwiches. Ensure you press the tofu first, as this process helps it soak up the marinade. I like to wrap my tofu in a dishtowel and put a few heavy cookbooks on top and leave it for at least 30 minutes.

Get the recipe here.


 

Almond Ricotta by Yup, It’s Vegan

Vegan Cheese Recipes

A soft and velvety recipe you can use in lasagna or in stuffed gluten-free pastas. It’s so easy to make and there are a bunch of suggested variations so you won’t get bored.

Get the recipe here.


 

Vegan Cottage Cheese with Chives by Food Porn Vegan Style

Vegan Cheese Recipes

Vegan cheese recipes are awesome, but they tend to use nuts. I like this version because it’s completely nut-free and if soy is an issue, you can sub in coconut yogurt instead.

Get the recipe here.

Go forth and make vegan cheese! I hope you enjoy these and that they help you become a little happier in your dairy-free life.

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Blueberry Compote + Tips For Stewing Fruit http://www.sondibruner.com/2017/09/07/blueberry-compote-tips-stewing-fruit/ Thu, 07 Sep 2017 13:00:59 +0000 http://www.sondibruner.com/?p=7266 I haven’t posted a new recipe in over two months but I have a good reason: it’s tough to blog about food when you’re not eating very much of it. I’ve mainly been subsisting on broth, green juice, soup, dairy-free elixirs, low-fibre smoothies and stewed fruit like this recipe for blueberry compote. The reason? Another bowel […]

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Blueberry Compote + Tips for Stewing Fruit

I haven’t posted a new recipe in over two months but I have a good reason: it’s tough to blog about food when you’re not eating very much of it. I’ve mainly been subsisting on broth, green juice, soup, dairy-free elixirs, low-fibre smoothies and stewed fruit like this recipe for blueberry compote.

The reason? Another bowel obstruction. A severe one. In July, I went to the local emergency room for what I thought was a typical bowel obstruction. I assumed that the ER would give me some pain meds and fluids for a few hours, then send me home.

Instead, I had a CT scan in the middle of the night and in the morning the surgical staff informed me that my small intestine was 100% blocked and I needed surgery ASAP. Every single obstruction I’ve ever had has passed on its own, but the surgeon said this wasn’t an issue of food getting stuck; it was a buildup of scar tissue that had completely blocked my gut. It wasn’t going to go away without surgical intervention.

When I had surgery in 2003, it was planned months in advance and I was terrified. The thought of another surgery – even if it was warranted – sent me into sheer panic mode. I would do anything to avoid going under the knife again. (I am convinced, however irrationally, that if I have surgery I won’t make it off the table.)

The surgeons wanted to review my CT scan in more detail and track down my latest MRI, which was taken this spring. It showed I had multiple spots with scar tissue and strictures (narrowed bowels), but nothing that required surgery. In fact, the MRI showed a great improvement in inflammation compared to the year before. So how had things deteriorated so quickly?

After a closer look at my scan, the surgeons realized that my bowels were mostly blocked, not entirely blocked. They decided to admit me and monitor the situation. I continued to get better, and later in the day the hospital gastroenterologists arrived and gauged that surgery was likely unnecessary, and suggested they take more x-rays the next morning. Sometimes, they said, images during an acute flare look worse than they actually are.

The x-rays showed that the obstruction had totally resolved on its own.

What a glorious relief.

And then I got shingles.

The stress of the obstruction, combined with my latest drug infusion (which I had the morning of the obstruction), likely caused the shingles to emerge while I was in the hospital (I stayed there for four days). I am fortunate because for me, shingles wasn’t the nightmare I’ve heard it can be. The doctors had started me on a couple of antibiotics in preparation for surgery, and these had some anti-inflammatory effects right away. Don’t get me wrong: the shingles was uncomfortable, but not unbearable.

And so I’ve been spending much of my summer on the couch watching Netflix with the dog. Resting, recuperating and healing. These kinds of flares often require more time to heal emotionally than physically, but in this case I truly needed the physical rest.

Eating has been difficult, not only from a lack of appetite but also due to fear that anything can get stuck at anytime. Hence the soft and liquidy diet.

Blueberries for blueberry compote

Summer is the best season for fruit and I definitely didn’t want to miss out! That’s why I’ve been experimenting with stewing fruit and let me tell you, it’s absolutely delicious.

Here is what I’ve learned during my Summer of Stewing Fruit.

Tips for Stewing Fruit

Berries

  • I haven’t stewed a ton of fruit other than blueberries due to the seeds, but the process is basically the same no matter the berry. Throw your berries in the pot on medium heat, then lower and cover. Cook for 8-10 minutes until soft.
  • The berries will release liquid as they cook, so don’t add too much extra. Stewed fruit will thicken as it cools as well – but if it’s too thin then add some arrowroot, chia or flax.
  • Mash up the fruit, or not.

Small Stone Fruits

  • Blanch the fruit in boiling water for a minute or two. Don’t let them go for too long or they will turn into a mealy mush.
  • Drain and allow them to cool.
  • Slip off the skins and mash, dice or slice.

Large Stone Fruits

  • Cut them in half and remove the pits.
  • Boil for 5-8 minutes, until you see the skin begin to pucker and peel.
  • Drain and allow them to cool.
  • Slip off the skins and mash, dice or slice.

Fall Fruits

  • Dice into small pieces and add to a pot (no need to bother peeling them, unless they aren’t organic). You’ll probably need a few tbsp of water.
  • Simmer over low heat for 8-12 minutes, or until soft.
  • Mash or puree into applesauce (or pear-plesauce?)

How to Flavour Stewed Fruit

Depending on the sweetness of the fruit, you may not need to add any extra natural sweeteners. Most of the time, I don’t add anything. If I need to add sugar, I use coconut sugar so I don’t add more liquid to the mix.

For pizazz, add extra flavours such as:

  • citrus zest (lemon, lime, orange, grapefruit)
  • citrus juice
  • ginger slices (remove after cooking)
  • cinnamon
  • nutmeg
  • cloves
  • rosemary
  • sea salt
  • peppermint
  • lavender

How to Serve Stewed Fruit

You can eat stewed fruit:

  • On its own
  • With coconut yogurt or other dairy-free yogurt
  • With cashew cream or coconut whipped cream
  • Spread on toast or crackers, just like jam
  • With granola and nut milk
  • Folded into ice cream or popsicles
  • Incorporate it into baked goods
  • As a topping for ice cream or breakfast porridge

I’ve been making this blueberry compote recipe almost every week and it’s versatile and stupidly easy. My fave is to pair it with coconut yogurt and hemp seeds – amazing.

Blueberry Compote
 
Prep time
Cook time
Total time
 
gluten-free, dairy-free, vegan, soy-free, egg-free, nut-free, sugar-free
Author:
Serves: 1¼ cups
Ingredients
  • 2 cups fresh blueberries
Instructions
  1. Rinse the blueberries and put them in a pot.
  2. Turn the heat to medium and 'saute' the blueberries for a minute. Turn the heat down, cover the pot, and let it simmer for 8-10. Stir occasionally.
  3. Mash the berries gently with a fork or potato masher. Or you can skip this step, depending on your preference.
  4. Taste and add sweetener if necessary.
  5. Let cool and store in the fridge.

 

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Salted Dark Chocolate Sunbutter 3-Ingredient Cookies http://www.sondibruner.com/2017/07/04/3-ingredient-salted-dark-chocolate-sunbutter-cookies/ http://www.sondibruner.com/2017/07/04/3-ingredient-salted-dark-chocolate-sunbutter-cookies/#comments Tue, 04 Jul 2017 13:00:58 +0000 http://www.sondibruner.com/?p=7235 You’ve probably seen recipes for 3-ingredient cookies floating around the internet. I even posted one many years ago, back in the days when I ate eggs and white sugar and peanut butter like it was going out of style. It’s a simple recipe: equal parts sugar and nut butter plus one egg. And you know what I […]

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3 Ingredient Cookies - Salted Dark Chocolate Sunbutter

You’ve probably seen recipes for 3-ingredient cookies floating around the internet. I even posted one many years ago, back in the days when I ate eggs and white sugar and peanut butter like it was going out of style. It’s a simple recipe: equal parts sugar and nut butter plus one egg. And you know what I just realized? It’s possible to make it vegan and nut-free.

When I fell in love with this salted dark chocolate sunflower seed butter, I knew it would provide amazing flavour to any gluten-free baked good I set my sights on. And I was right. (My husband will tell you I usually am. I also tell him I usually am, too.)

These salted dark chocolate sunbutter 3-ingredient cookies have a long title, but they are incredibly simple to make. You can have a craving for cookies and literally be satisfying that craving 20 minutes later. Aside from being ridiculously easy, they are: gluten-free, dairy-free, vegan, refined sugar-free, nut-free, soy-free, egg-free and Paleo. They basically cover most of the allergen-friendly bases (except if you’re allergic to sunflower seeds), so they’re great for lunch boxes and kid-friendly events.

These cookies are thin, chewy and fudgy and you will not regret making them. Double the batch for more cookies, or jazz them up with chocolate chips, cinnamon, shredded coconut, raisins (if you’re not a raisin hater) or other dried fruit.

Go forth and make cookies!

Salted Dark Chocolate 3 Ingredient Cookies

4.0 from 1 reviews
3-Ingredient Salted Dark Chocolate Sunbutter Cookies
 
Prep time
Cook time
Total time
 
Author:
Serves: 8 cookies
Ingredients
  • 1 tbsp ground flax mixed with 4 tbsp warm water
  • ½ cup coconut sugar
  • ½ cup dark chocolate sunflower seed butter
Instructions
  1. Preheat the oven to 350 degrees F.
  2. In a small bowl, whisk the ground flax and water and set aside for a few minutes.
  3. In a medium-sized bowl, mix the coconut sugar and sunbutter. Add in the flax egg. Mix until everything is well incorporated (the batter should be thick and sticky).
  4. Line a baking sheet with parchment.
  5. Scoop a generous tablespoon of batter onto the baking sheet (I used a small scoop). Place the cookies at least 3 inches apart as they will spread quite a bit.
  6. Bake for 12 minutes.

 

Academy of Culinary Nutrition Open House

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Salted Dark Chocolate Sunflower Seed Butter http://www.sondibruner.com/2017/06/27/salted-dark-chocolate-sunflower-seed-butter/ http://www.sondibruner.com/2017/06/27/salted-dark-chocolate-sunflower-seed-butter/#comments Tue, 27 Jun 2017 14:00:14 +0000 http://www.sondibruner.com/?p=7232 This ain’t nutella. It’s not even close – for a delicious version that is, check out this decadent chocolate spread (and it’s nut-free to boot!). I hope you’re still with me, because if you are you will be rewarded with a luxurious pleasure. I’ve long been a fan of sunflower seed butter (sunbutter), so much […]

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Salted Dark Chocolate Sunflower Seed Butter

This ain’t nutella.

It’s not even close – for a delicious version that is, check out this decadent chocolate spread (and it’s nut-free to boot!).

I hope you’re still with me, because if you are you will be rewarded with a luxurious pleasure. I’ve long been a fan of sunflower seed butter (sunbutter), so much so that I devoted an entire week to it a few years back. When you combine it with dark chocolate, you end up with a grown-up rendition of ‘nutella’; a version that pays its bills on time and drinks robust wine and keeps houseplants alive.

The palate experience of this salted dark chocolate sunflower seed butter goes like this:

  1. The strong, almost peanut-like flavour of sunbutter.
  2. The dark, bitter notes of dark chocolate.
  3. The hit of salt.

Given the order of the flavour adventure, perhaps I should be calling this Sunflower Seed Butter Dark Chocolate Salt, but that doesn’t make much sense or have the same ring, you know?

I used 85% dark chocolate in this recipe, though you could use anywhere from 60% – 100%. Anything above 80% isn’t going to be very sweet, which I am totally OK with. If you’re not, feel free to add some maple syrup, raw honey or your favourite natural sweetener.

This recipe is great for spreading on gluten-free toast or crackers and is absolutely amazing in dairy-free elixirs. Hot water, salted dark chocolate sunflower seed butter, cacao powder, coconut oil, honey and hemp seeds – it’s basically like thick drinking chocolate.

I also used it to make 3-ingredient cookies. But you’ll have to stay tuned for that recipe. :)

Salted Dark Chocolate Sunflower Seed Butter
 
Prep time
Cook time
Total time
 
Author:
Serves: 2 cups
Ingredients
  • 3 cups sunflower seeds, roasted or raw
  • 2 oz dark chocolate, melted (about 2 generous tablespoons, or about half of a 85 g bar)
  • ¼ - ½ tsp salt (I used the full ½ tsp cause that's how I roll now)
Instructions
  1. Add your sunflower seeds to a food processor and blend until smooth and creamy.
  2. Melt the dark chocolate and add it to the food processor, along with the ¼ salt. Blend again to incorporate.
  3. Taste, and add more salt or sweetener if necessary.

Academy of Culinary Nutrition Open House

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Mixed Berry Coconut Ice Cream http://www.sondibruner.com/2017/06/13/mixed-berry-coconut-ice-cream/ Tue, 13 Jun 2017 17:06:19 +0000 http://www.sondibruner.com/?p=7221 Way back in January, when I decided to eliminate sugar for a month, I bought a 2-kilogram bag of mixed berries. I thought, ‘Berries are naturally sweet. I’ll have more smoothies!’ You know what dampens the desire for smoothies? Freezing temperatures, snow and ice, and then rain until the end of May. And so, those berries […]

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Mixed Berry Coconut Ice Cream

Way back in January, when I decided to eliminate sugar for a month, I bought a 2-kilogram bag of mixed berries. I thought, ‘Berries are naturally sweet. I’ll have more smoothies!’

You know what dampens the desire for smoothies? Freezing temperatures, snow and ice, and then rain until the end of May. And so, those berries sat lonely in the freezer until the weather finally warmed up. I’ve been making my way through that bag of berries like a champ, making smoothies, fruit crumbles (or crisps or buckles or whatever you want to call them) and finally we’re now in ice cream territory.

Two years ago I spent the summer posting dairy-free ice cream recipes on Ice Cream Fridays. Not a single recipe included fruit, as I firmly believe that fruit and ice cream are a ‘never the twain shall meet’ situation. Ice cream is for mint and vegan caramel and chocolate chips and nuts. End of story.

However, when you have a two kilogram bag of berries collecting freezer burn, the story sometimes needs to be rewritten.

This dairy-free mixed berry coconut ice cream is basically a glorified smoothie recipe – depending on the sweetness of your berries, you may not need to add any sweetener at all. I added a little bit just to make it feel like more of a treat and less of a smoothie. You can also amp up the treat vibes by:

Mixed Berry Coconut Ice Cream

Mixed Berry Coconut Ice Cream
 
Prep time
Total time
 
Gluten-free, dairy-free, soy-free, egg-free, nut-free
Author:
Recipe type: Ice Cream
Serves: 8 servings
Ingredients
  • 3 cups mixed berries, frozen or fresh
  • 1 14-oz coconut milk (about 2 cups)
  • ¼ tsp cinnamon
  • 2 tbsp maple syrup, or to taste
Instructions
  1. Blend the berries, coconut milk and cinnamon. Taste the mixture, and decide if you want to add sweetener.
  2. If adding sweetener, add to the mixture and blend again.
  3. Freeze according to your ice cream maker's instructions, or freeze in a container.

P.S. – Want to watch some free cooking classes? Learn how to make some fun new recipes during this free mini-training.

The Culinary Nutrition Expert Program

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Savory Baked Breakfast Oatmeal Cups http://www.sondibruner.com/2017/05/31/savory-baked-breakfast-oatmeal-cups/ Wed, 31 May 2017 14:00:58 +0000 http://www.sondibruner.com/?p=7189 This is a sponsored post by Bob’s Red Mill, which means I was compensated for my time to develop this recipe. I vet products carefully to ensure they align with my nutritional values, and only feature brands I genuinely use and enjoy. I was thrilled when Bob’s Red Mill approached me, as my gluten-free pantry was […]

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Savory Baked Oatmeal CupsThis is a sponsored post by Bob’s Red Mill, which means I was compensated for my time to develop this recipe. I vet products carefully to ensure they align with my nutritional values, and only feature brands I genuinely use and enjoy. I was thrilled when Bob’s Red Mill approached me, as my gluten-free pantry was already filled with their flours and grains. As always, any opinions expressed here are my own.

By now, you guys know I’m an enormous fan of savory breakfasts. It’s something I’ve written about numerous times on this blog, and mentioned in a few of my monthly columns for Food Bloggers of Canada. If I was forced to pick a favourite savory breakfast, gluten-free savory oats would definitely be in the top three. But you know what makes savory oatmeal even better? When you can take it to go in convenient palm-sized muffin cups.

This is next-level savory oats, friends. I promise you these savory baked breakfast oatmeal cups are a morning game-changer. In the world of food blogging and recipe development, it can be challenging to create something that is brand-new and unique. As I scoured the internet, I found a glut of sweet breakfast oatmeal cups – banana, apple cinnamon, chocolate chip, raisin nut, carrot cake, berry – but nothing savory. If I’ve missed a cyber pocket of savory breakfast oatmeal cup lovers, then let me know. And please let me join you.

I love this recipe because it’s gluten-free, dairy-free, vegan and most special of all: perfectly portable. I’ve taken the best elements of savory oats (oats, veggies, spices, saltiness) and transformed them into a compact, nutrient-dense package you can eat with your hands. If you’re in morning rush, grab one or two on your way out the door, or if you have a little more time then slather away with tahini, hummus, almond butter, or cashew cream cheese. These would be wonderful as a side ‘biscuit’ to dairy-free soups, chilis and stews, or could be served alongside scrambled tofu or eggs.

What’s the Deal With Gluten-Free and Wheat-Free Oats?

Oats don’t contain gluten proteins, but they are typically grown alongside wheat crops and processed in glutenous facilities, leading to cross-contamination. That’s why it’s important for people with celiac disease or severe gluten intolerance to forgo regular oats and opt for certified gluten-free oats.

While I wouldn’t describe my gluten intolerance as severe, I am sensitive to it. Since I love oats and use them quite a bit, I always purchase certified wheat-free or gluten-free oats. For awhile here in Canada, oats couldn’t legally be labelled ‘gluten-free’ because a small portion of patients with celiac disease still suffered a reaction from eating them, possibly due to another oat protein called avenin. Instead, I bought ‘wheat-free oats’ – which were essentially gluten-free, but couldn’t be described that way.

In 2015, Health Canada revised its guidelines to declare that oats with less than 20 parts per million of gluten can now be labelled gluten-free. I still see products with oats labelled both ways, though I imagine most companies will get on board with the new terminology if they are truly gluten-free. Just double check the labels to ensure there isn’t some other source of gluten in the oat-based product you’re considering, or call the company to check if you don’t see a certified gluten-free icon.

If you live in the United States, this wasn’t an issue so you can keep on keeping’ on with your gluten-free oats!

As with most of my recipes, these savory baked breakfast oatmeal cups are flexible. Instead of Mediterranean spices, try:

  • Chili powder, cayenne or smoked paprika
  • Garlic and onion powder
  • Dried fennel and fenugreek
  • Dried parsley, oregano and basil
  • Dried rosemary and thyme
  • Garlic powder and dill
  • Lemon pepper or dried lemon zest

Feel free to swap out the spinach for another dark leafy green like kale, collard greens, Swiss chard, arugula or mizuna. You can even play around with other veggies like grated carrot, sweet potato, asparagus, or whatever else is hanging out in your fridge. Just remember if you use a wetter vegetable – zucchini, for example – you may need to bake them for longer, or use less of it.

Depending on how you like your oatmeal, you can bake these anywhere from 22-30 minutes; in case it isn’t obvious, the lower range will yield a softer savory breakfast oatmeal cup but not to worry as it will still hold together. I personally found 25 minutes to be my oatmeal cup sweet spot. These freeze amazingly well – just reheat in your toaster oven or let them defrost overnight. And call me crazy, but I enjoyed eating these cold too.

I really hope you give these a try!

Savory Breakfast Baked Oatmeal Cups
 
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Author:
Recipe type: Breakfast
Serves: 12
Ingredients
  • 3 cups gluten-free oats
  • 1 tsp turmeric
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 2 flax eggs or 2 chia eggs (2 tbsp ground flax or chia mixed with 6 tbsp water)
  • 1 cup almond milk
  • ¼ cup tahini
  • 2 tbsp gluten-free tamari
  • 1 medium-sized bell pepper, finely diced (about 1¼ cup)
  • 1 large handful spinach, fine diced (about 1 cup)
  • ½ tsp za'atar, for sprinkling (optional)
Instructions
  1. Mix the oats and spices in a large bowl.
  2. In a separate, medium-sized bowl, mix the flax with the water and let it sit for a few minutes to thicken.
  3. Add the almond milk, tahini and tamari and mix well.
  4. Pour the wet ingredients in the large bowl with the oats and mix.
  5. Fold in the vegetables, ensuring everything is incorporated.
  6. Line a 12-cup muffin tin with liners, or grease them well.
  7. Pack the mixture into the cups, pressing down to pack everything in.
  8. Sprinkle with za'atar, if using.
  9. Baked for 22-25 minutes, until the tops of the muffins are dry and slightly golden. For a drier oatmeal cup, let them go for 30 minutes.

 

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Edamame + Roasted Garlic Spread http://www.sondibruner.com/2017/05/16/edamame-roasted-garlic-spread/ Tue, 16 May 2017 14:00:59 +0000 http://www.sondibruner.com/?p=7185 I’m reluctant to complain about the weather, but I’m going to do it anyway. After the icy winter we had here in Vancouver where the sidewalks and roads were literal skating rinks (but not fun ones – they were dangerous!), I promised I would never gripe about rain. Of course, if you consider weather conversations meaningless […]

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Edamame + Roasted Garlic Dip

I’m reluctant to complain about the weather, but I’m going to do it anyway. After the icy winter we had here in Vancouver where the sidewalks and roads were literal skating rinks (but not fun ones – they were dangerous!), I promised I would never gripe about rain.

Of course, if you consider weather conversations meaningless small talk for people who have nothing else interesting to say, then feel free to skip on down to the recipe (plus, in this case you’re not entirely inaccurate – these days I’m a hermit).

So the weather. It’s mid-May and I’m still wearing my winter jacket and boots, along with hats and gloves during early morning walks with the dog. It’s dark. It’s grey. It’s gloomy. During the last week or two, the rains have been downright torrential. While it rains a lot here, it’s usually a constant light rain or drizzle – not the kind of rain where you feel like you’re in a car wash.

Since I spend two hours a day walking a dog who is happy to be outside no matter the weather, walking in the rain hasn’t been fun. I’m ready for some sunshine!

The one bright spot among the raindrops is everything is incredibly lush and green. I can almost pretend I’m in Scotland or Ireland (er, or how I imagine these places would look and feel from watching shows like Outlander and Vikings).

I thought I’d celebrate Spring with a bright green edamame dip that makes me feel like sunshine inside even when it’s raining. This simple, flavourful dip is easy to blend together and is perfect for spreading on veggies, crackers, chips and gluten-free bread, or you can thin it a bit and use it as a sauce.

I love the flavour of roasted garlic and while many people roast the bulbs whole, I take a different approach. I often find that with a whole bulb, I’m not able to squeeze all of the garlicky goodness out and end up with half the bulb on my hands in a sticky mess. Is that just me? Or can you relate?

Anyway, instead of roasting garlic bulbs, I like to peel the cloves, drizzle them in olive oil and wrap them in foil. I use my toaster oven to roast them instead of heating up the entire oven, and it’s much speedier than roasting the whole bulb – the cloves are nice and soft within 15-20 minutes.

Depending on the consistency you love, you can blend this until it’s super smooth, or leave it a little bit chunky. I opted for the latter, but it’s dealer’s choice.

Edamame + Roasted Garlic Spread
 
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gluten-free, dairy-free, egg-free, nut-free, sugar-free, vegan
Author:
Recipe type: Spread
Serves: 1.5 cups
Ingredients
  • 2 cups frozen shelled edamame (I use organic, non-GMO)
  • 4 cloves of garlic, roasted
  • Half a large lemon, juice
  • 2 tbsp olive oil
  • ¼ tsp salt, or to taste
Instructions
  1. In a vegetable steamer, steam the edamame until tender (about 3-5 minutes). Allow them to cool slightly.
  2. Add all ingredients to a food processor or blender and blend until smooth (or leave it chunky). Taste and adjust seasonings.
  3. If you'd like it smoother, add more water or oil.

The Culinary Nutrition Expert Program

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Savory Pumpkin, Kale and Almond Scones (Gluten-Free + Vegan) http://www.sondibruner.com/2017/04/25/savory-pumpkin-kale-almond-scones-gluten-free-vegan/ http://www.sondibruner.com/2017/04/25/savory-pumpkin-kale-almond-scones-gluten-free-vegan/#comments Tue, 25 Apr 2017 13:00:55 +0000 http://www.sondibruner.com/?p=7091 It could be said that I have unusual tastes when it comes to food. In fact, it has been said. I don’t mean I’m the type of person who eats adventurously, like the people who will eat intestines and fried grasshoppers. I’m way too much of a scaredy-cat for that. But I am the gal […]

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Pumpkin Kale Scones

It could be said that I have unusual tastes when it comes to food.

In fact, it has been said.

I don’t mean I’m the type of person who eats adventurously, like the people who will eat intestines and fried grasshoppers. I’m way too much of a scaredy-cat for that. But I am the gal who makes curried granola and kale brownies and I would totally put sauerkraut in chia pudding. So if that makes me weird, then so be it.

Isn’t it the oddballs who end up being trendsetters anyway? When I was a kid, I began to spread peanut butter on apples and the whole family thought it was disgusting. But wouldn’t you know that soon enough, everyone started doing it and admitted it was delicious. (To be fair, I didn’t come up with the idea on my own. I read it in a Sweet Valley High book – it was Elizabeth’s midnight snack as she mulled over the tragedy of her stolen diary.)

Anyway, you might want to chalk this recipe up as one of my weird creations – and that’s your right. I’ll tell you though, these savory pumpkin, kale and almond scones are like having kale chips fused into your baked goods. Why not eat kale chips and scones at the same time? Especially when they’re gluten-free, vegan, fibre-rich and antioxidant-powered scones.

You can call it weird. I’ll just call it genius. You’re welcome.

Savory Pumpkin, Kale and Almond Scones (Gluten-Free + Vegan)
 
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gluten-free, dairy-free, vegan, soy-free, egg-free
Author:
Recipe type: Snack
Serves: 8
Ingredients
  • 1¼ cups lightly packed, finely chopped kale (I used 5 stems of lacinato kale)
  • 1 cup brown rice flour, plus 1-2 tbsp more as needed
  • ½ cup sorghum flour
  • ¼ cup millet flour
  • ¼ cup tapioca flour
  • 1 tsp baking powder
  • ½ tsp salt
  • 1 cup pumpkin puree
  • ⅓ cup olive oil
  • ¼ cup applesauce
  • ¼ cup almonds, roughly chopped
Instructions
  1. Preheat the oven to 400 degrees F.
  2. Finely slice and chop your kale and put it in a vegetable steamer. Cook for 1-2 minutes until bright green. Set aside.
  3. Mix the flours, baking soda and salt in a large bowl.
  4. In a small bowl, mix the pumpkin puree, olive oil and applesauce.
  5. Pour the wet ingredients into the dry and mix until it's all incorporated into a smooth dough. Fold in the kale and almonds.
  6. If the dough is too sticky to handle, add another tbsp of flour - but don't add too much. Form the dough into a large ball.
  7. Line a baking sheet with parchment paper and sprinkle with brown rice flour.
  8. Pat the scone dough into a disk about 1 generous inch thick. Cut into 8 pieces, then separate them on the baking sheet.
  9. Bake for 18-20 minutes, until slightly firm and the edges begin to brown.

 

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Quinoa + Lentil Breakfast Hash http://www.sondibruner.com/2017/03/22/quinoa-lentil-breakfast-hash/ Wed, 22 Mar 2017 13:00:34 +0000 http://www.sondibruner.com/?p=7135 Do I have to tell you I’m a fan of savory breakfasts? Cause I’m pretty sure I’ve already mentioned it oh, only a few times – and you’re probably sick of hearing it. Sometimes people tell you stuff over and over and you’ve just got to smile and nod. Like when my Grandma used to tell me every […]

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Quinoa + Lentil Breakfast Hash

Do I have to tell you I’m a fan of savory breakfasts? Cause I’m pretty sure I’ve already mentioned it oh, only a few times – and you’re probably sick of hearing it. Sometimes people tell you stuff over and over and you’ve just got to smile and nod. Like when my Grandma used to tell me every time she saw me: “You should get rid of that thing on your lip.” (She meant the mole in the centre of my bottom lip. If you’ve never noticed it, zoom in on my face. As you can see, 37 years later, it’s still there.)

In case you’re on the fence about eating things like quinoa and lentils and veggies for breakfast, consider:

  • They’re super rich in protein and fibre, which is great for digestion, cholesterol and keeping our blood sugar levels balanced
  • They’re high in vitamins and minerals, like the energy-boosting B vitamins and iron
  • If you’ll eat an omelette or an eggy breakfast sandwich, why not a savory porridge?
  • Um, this is delicious!

This recipe is incredibly flexible and you can use any veggies that you’d like. Greens, mushrooms, sweet potatoes, parsnips, carrots, asparagus – collect what you’ve got in the fridge and go for it. To help breakfast come together more quickly, you can roast a pile of veggies ahead of time on the weekend and then warm them up in the pot during the last 5 minutes of cooking. And if you’ve got vegetable broth or bone broth on hand, you can use that instead of water to amp up the flavour.

If you’re looking for a satiating and delicious way to start the day, give this breakfast hash a try. If your morning appetite is more ravenous than mine (my appetite in general tends to run on the lighter side), feel free to double the amounts listed below.

Happy savory breakfasting!

High-Protein Breakfast Hash
 
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gluten-free, dairy-free, vegan, soy-free, nut-free
Author:
Recipe type: Breakfast
Serves: 2 servings
Ingredients
  • 1 delicata squash, halved, de-seeded and cut into half moons
  • 1 bell pepper, de-seeded and chopped into large pieces
  • 1 tbsp olive oil
  • ¼ cup quinoa
  • ¼ cup red lentils
  • 1¼ - 1½ cups water
  • ¼ tsp salt
  • Handful of chopped parsley
Instructions
  1. Preheat the oven to 375 degrees F.
  2. Toss the squash and bell pepper in the olive oil and spread onto a baking sheet lined with a silpat or parchment paper. Stick the pan in the oven to roast for 30-35 minutes.
  3. While the veggies are roasting, make your quinoa and lentils. Rinse them both in a fine mesh sieve and drain.
  4. In a small pot, bring 1¼ cups water to a boil. Add the quinoa and lentils. Lower the heat to a simmer, cover, and let it cook for 20 minutes, stirring occasionally. Add an extra ¼ cup of water if needed - it depends on how broken down you want your porridge to be.
  5. Stir the parlsey and salt into the quinoa-lentil mixture.
  6. When the veggies are done, divide the quinoa and lentils between two bowls and top with veggies.

 

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