We are on a roll, trying new vegan ice cream recipes every week! This one gets super creamy after churned in an ice cream maker (I use Cuisinart). Just make sure the gel inside your ice cream freezer bowl is completely frozen through, making no sloshing sound as you shake the bowl. You might need to put it in the freezer for about 12-24 hours prior to use, dependinng on the temperature of your freezer and/or defrost cycles, During the Summer, I usually just keep mine in the freezer (covered) at all times until I need to use it. Also, it is essential that you use FULL FAT canned coconut milk when making this recipe, or any other vegan ice cream recipes that use coconut milk as a base. You can omit the molasses in this recipe, but using it adds richness and an almost smoky flavor. For the healhiest (and less sweet) type of molasses, go for unsulphured, blackstrap molasses. It is made from the third and final boiling of the cane or beet juice, retaining the most vitamins and minerals. You may add 2 extra teaspoons of maple syrup for added sweetness if using blackstrap molasses. For a true vegan version of this recipe, make sure you use vegan dark chocolate-covered almonds. You can also use regular roasted almonds instead. I used Trader Joe's 73% Cacao Dark Belgian chocolate-covered almonds, which is what I had at home. For the chocolate bar, I used "The Dark Chocolate Lover's" 85% cacao also from Trader Joe's. Raw cacao is full of powerful antioxidants like polyphenols, which help reduce inflammation and improve cholesterol levels. It may also uplift our mood, so let's (happily) get to it, shall we?

VEGAN CHOCOLATE ALMOND CRUNCH ICE CREAM
 

• One 13.5 oz can of full fat coconut milk
• ¼ cup raw cacao powder 
• ⅓ cup of pure dark maple syrup  
• 1 teaspoon unsulphured molasses (optional)
• One 3.5 oz (100g) dark chocolate bar 73-85% cacao, chopped
• ½ teaspoon pure vanilla extract 
• ⅛ teaspoon sea salt
• ¼ cup dark chocolate-covered almonds, chopped

Shake coconut milk can to incorporate all liquid and solids inside, then add it to your blender along with the cacao powder, maple syrup and molasses, if using. Melt chopped chocolate pieces in a bowl over a pot with boiling water (known as a bain-marie or double boiler), stirring when needed and being careful to not get any water mixed in with your chocolate. Pour it into the blender and incorporate with the coconut mixture processing on high until completely smooth. Add vanilla, salt and blend again. Cool down to room temperature and transfer to your ice cream machine. Churn for about 20 minutes (please see the instruction manual of your product for exact time) until it reaches soft serve texture. You can add the chopped almonds here, if using, allow it to churn a little longer to incorporate the nuts into the ice cream, and then transfer the mixture to a freezer safe covered container. Place in the freezer for a couple of hours before serving, and take out 10-15 minutes before needed. Enjoy the richness of this wonderful and healthy treat!

When the weather warms up, I get my ice cream maker out of the kitchen cabinet and flip through my many collected recipes looking for a new flavor to make at home for my family. As a nutritionist, I want the most nutrition-dense treat I can make; as a foodie and chef, I strive for quality ingredients and flavor; and as a mom, well, I look for ease of preparation and clean up. This recipe is all of that - free of dairy, gluten and added sugars and full of protein, fiber and vitamins courtesy of the almonds and dates. It also tastes amazing, and all I have to clean afterwards is my Vitamix blender, a couple of measuring cups and the kids' faces. I combined a couple of different recipes to get to this one, but unfortunately, I don't have the source of the original ones. You can substitute the almond milk for any other dairy-free milk, eat as is or sprinkle with roasted coconut flakes, unsweetened coconut or cocoa nibs, or even drizzle a little maple syrup on your cold dessert. To be fair, I wasn't the one who actually made this ice cream, I have to give credit for my 7-year-old son for making it all from scratch. Thank you, love!

ALMOND-DATE VEGAN ICE CREAM

• 1 ½ cup almond milk
• 1 cup pitted dates, softened
• 1 cup creamy almond butter 
• 3 teaspoons almond extract (or 2 tsp almond and 1 tsp vanilla extract)
• 1 teaspoon sea salt

Optional add-ins (highly recommend!):

• ¼ cup dried cherries
• ¼ cup chopped almonds

Soak the dates in warm water for a few minutes and then remove the pits. Place all ingredients (minus add-ins) in a high speed blender and mix until smooth. If using the add-ins, incorporate them at this point and pulse a few times to mix well. Pour into a freezer safe container with a cover and freeze for about 3-5 hours. When ready to serve, allow to thaw a little beforehand. ​Homemade ice cream is best eaten within the first couple of days to avoid ice crystals from forming. Enjoy!

Romesco is a traditional Spanish sauce created in the 15th century by fishermen in Tarragona, Catalonia. It was originally concocted to pair with fish and seafood, but it is so versatile it pairs well with almost anything - as a dip for crusty grilled bread, sweet potato fries, raw carrots, celery, radishes; as a sauce atop grilled, roasted or sautéed vegetables such as asparagus, cauliflower, potatoes and mushrooms; as a spread for sandwiches and wraps; as a creamy dressing for salads or pasta sauce... the possibilities are endless! It packs a lot of flavor and health benefits, thanks to its wholesome ingredients: red bell peppers contain lots of fiber, vitamins A and C, almonds are rich in healthy oils, folate, potassium and antioxidants, and garlic is anti-inflammatory, antibacterial and antiviral. 
 
This recipe uses smoked almonds, but you can swap it for regular roasted almonds, hazelnuts, Brazil nuts, walnuts… Apple cider vinegar can be used in lieu of the sherry vinegar if you don’t have it on hand.. And you can certainly use store-bought roasted peppers, but the homemade version is fresher and tastes much better. I added instructions on how to roast them at home at the bottom of the recipe.
 
What would you eat your romesco sauce with? Please share it in the comments, I would love to know. Enjoy!

SMOKED ALMOND ROMESCO SAUCE
(adapted from Food & Wine Magazine)

•       ⅓ cup smoked almonds 
•       1-2 slices of sourdough boule, cubed (or 3 inch baguette)
•       4 garlic cloves, peeled
•       1 cup chopped roasted tomatoes, canned and drained
•       1 small roasted organic bell pepper (instructions below)
•       2 tablespoon Sherry vinegar 
•       ½ teaspoon smoked paprika
•       ½ cup organic extra virgin olive oil
•       pink or smoked sea salt and freshly cracked black pepper to taste
•       cayenne, harissa or hot smoked paprika to taste, optional

In a food processor, coarsely chop together the almonds, bread and garlic. Add tomatoes, roasted pepper, vinegar and smoked paprika, pureeing all together until smooth. With the food processor running, slowly and gradually pour in the oil until well blended. Adjust seasoning, adding sea salt, black pepper and cayenne if needed. Allow to rest at room temperature (you can cover with a cloth) before serving, or refrigerate if needed for later.

NOTES: 

• Sourdough bread is slow fermentation wheat bread and usually tolerated by most people due to its low phytic acid content and pre and probiotic qualities, which support a healthy gut microbiome. I recommend buying fresh (non-packaged) from your local store bakery section, or make your own. You can also easily omit the bread in this recipe for a completely grain and gluten-free version. 
• You can store leftovers in the refrigerator up to 3-4 days or in the freezer up to one month.

​HOW TO ROAST BELL PEPERS: Wash, dry and roast your bell pepper over an open flame, safely turning with tongs to get all sides charred. Remove from heat and let it rest in a bowl, covering with a cloth or plastic wrap so it sweats and peels easily. Once cool enough to handle, peel of the burnt skin, remove and discard stems and seeds and cut up pepper in small pieces. An alternative way of roasting peppers if you don’t have a gas stovetop at home is to do it in the oven or grill. Slice the washed raw pepper in half, remove seeds and stems, brush or drizzle with olive oil and grill or oven roast in high heat until the skin becomes charred and wrinkled.

WHOLE WHEAT PIZZA DOUGH
​makes six 10-12 inch pizze

• 1 envelope dry active yeast (¼ oz or approximately 2 ¼ teaspoons of yeast)
• 2 cups warm water
• 2 ½ cups sprouted whole wheat flour, plus more for dusting surface
• 2 cups all purpose flour (or just use more of the whole grain flour)
• ​½ cup ground flax seeds
• 2 teaspoons sea salt
• organic extra virgin olive oil (just a little for coating bowl and brushing on pizza)

 
Optional:

• cornmeal for dusting pizza stone, if using

In a large bowl, dissolve yeast in warm water and let stand for about 5 minutes, until it bubbles. Stir in 2 cups of flour (white first, if using) and sea salt. Mix in 2 more cups of flour (whole grain) and the flax seeds. Working one tablespoon at a time, gradually incorporate the remaining ½ cup flour, until dough is still sticky but comes away from the sides of the bowl. 

Turn dough out on a lightly floured work surface and knead for about 10 minutes until it is smooth and elastic - it should spring back slowly when poked. Trasnfer dough to a lightly oiled bowl and turn to coat. Cover with a clean kitchen towel (or reusable silicone lids) and let it rise at a warm place until it doubles in volume, about 2 ½ hours. 

Punch dough down and knead 3-4 times. Cut into 6 portions, roll into balls, cover and let rest for 30 more minutes. Stretch each roll into pizza using your hands and/or a rolling pin. You can freeze some of the dough for later use.

Baking: Preheat oven to 475-500°F (245-260°C) and place pizza stone on lower or middle rack. Place stretched dough on cornmeal-dusted pizza peel (or a pizza pan, inverted baking sheet) and brush lightly with olive oil or pesto. Add favorite toppings (the one pictured is a cheeseless pizza made with homemade tomato sauce, grilled eggplant, garlic and fresh arugula) and bake for 8-10 minutes. It really depends on how thin your crust is and how hot your oven is, so keep an eye if pizza is cooking too quickly. Transfer to a cutting board, slice and serve immediately with a side salad and a glass of wine. 

TIP: Did you run out of toppings but still have lots of pizza dough left and hungry guests/kids? You can cut stretched out dough into strips, brush with oil, sprinkle coarse sea salt (I love smoked Maldon flaky salt) and rosemary leaves (for a delicious antioxidant boost) and serve as a simple and yummy pizza bianca. Enjoy!

What are you favorite nutrient-rich pizza toppings? Please share in the comments!

I love hummus. This healthy Middle Eastern dip is so versatile, delicious and such a good source of plant protein, fiber, carbohydrates, vitamins, minerals and phytonutrients! Its main ingredient, chickpeas - also known as garbanzo beans -, are nutrition powerhouses. According to Megan Ware, RDN, LD from Medical News Today, "Chickpeas contain vitamin K, folate, phosphorus, zinc, copper, manganese, choline, and selenium. Besides being an excellent vegan and gluten-free source of protein and fiber, chickpeas also contain exceptional levels of iron, vitamin B-6, and magnesium."

As tempting as it is to grab prepackaged hummus at your grocery store or deli, I think everyone should learn how to make their own at home, from scratch. The flavor and ease of preparation is unbelievable! You won't go back to buying pre-made. The basics of it is just blending together chickpeas, tahini (sesame paste) and lemon juice, that's it! 

Plan ahead if you are using dried chickpeas as you will need to soak the dry beans for a few hours or overnight before cooking. A cup dried will yield about 2-3 cups of cooked beans. I like to add a teaspoon of baking soda to the soaking water, then draining and rinsing well before cooking until very tender. If using canned beans, make sure you rinse them really well. Also, look for BPA-free cans and use organic beans if possible.

​Make sure you save the cooking liquid (or canned liquid if BPA-free and organic), as you will need it for the hummus recipe. And here is a little secret - this golden liquid can also be used as a substitute for egg whites to make vegan meringues, mayonnaise, granola and mousses like this Vegan Cholocate Mousse. 

Classic Hummus Bi-Tahini (yields 2 cups)

• 2 cups cooked from dry (preferred) or 2 15.5oz BPA-free can of organic chickpeas
• about 1/2 cup water (or the saved cooking liquid)
• 2-3 cloves of garlic, minced (add more or less depending on your love for garlic)
• 1/2 cup tahini paste, stirred well
• juice of 2 freshly squeezed lemons (about 3/4 cup)
• 2-4 Tbsp organic extra virgin olive oil
• 1 tsp of sea salt
• freshly ground black pepper, to taste
• 1/2 tsp ground cumin (optional) 

To serve:

• olive oil, for drizzling
• optional toppings: sumac, smoked paprika, zaatar, pomegranate seeds, roasted spicy chickpeas, fresh parsley or mint
• homemade whole wheat pita bread (recipe coming soon), or pita chips
• colorful carrots, cucumbers, asparagus tips, radishes, celery, sugar snap peas, cherry tomatoes, broccoli and cauliflower florets, or any other favorite veggie for dipping

​Combine all ingredients in a food processor or blender and mix until smooth. Add the cooking water (or regular filtered water) as needed. Taste and adjust seasoning. You can also let it rest for about 20 minutes so the flavors can blend and develop a richer, more complex flavor profile before seasoning again.

For a more rustic texture, you can mash the chickpeas using a mortar and pestle and gently add the other ingredients one by one.

Reserve a cup of this mixture inside the food processor if making the variations below. If ready to eat as is, transfer to a serving bowl, drizzle with olive oil and sprinkle with the chosen topping(s), if using. Serve with warm pita bread and raw vegetables.

Beet Hummus

• 1 cup regular hummus recipe (see above)
• 1-2 medium organic beets, scrubbed clean, skin on
• EV olive oil for drizzling on top
• optional toppings: zaatar, seaweed gomasio (sesame seed and seaweed salt), crushed pistachios, crumbled feta cheese for sprinkling

​Cut beets in quarters and arrange them inside a piece of aluminum foil, closing the ends to make a small package. Roast at 400-425 F degrees for 30-40 minutes or until tender (pierce with a fork or the tip of a knife to test for softness) and allow it to cool until safe to handle. Keep the nutritious peel on or remove it if using non-organic beets. 

Go back to your reserved regular hummus in your food processor and add a few beet cubes at a time. Pulse until well chopped and throughly mixed. Adjust seasonings and taste for flavor. Add more beets if needed (the more, the brighter the pink!.)

Transfer to a serving dish, drizzle with olive oil and add toppings, if using. Serve with warm pita bread and raw vegetables. Beets are high in flavonoids (known as 'nature's biological response modifiers'), cleanse the blood, are beneficial to eye health and nourish the liver. Enjoy your fun and healthy pink hummus!
​

 "Cinco de Mayo" is well celebrated throughout the United States, with tacos and margaritas getting special attention. In short, it honors Mexico's victory over the French army at the "Battle of Puebla" in 1862 and it is not Mexico's independence day as many believe.

Whatever the reason for YOU to celebrate, I invite you to raise a glass and toast to your health with these fresh and tasty versions of the classic Margarita.  It features fruits packed with phytonutrients and essential vitamins and minerals. Phytonutrients are chemicals naturally present in plant foods that help protect them from bugs, germs and other threats and can aid in preventing diseases in our bodies as well.  Choose your favorite from the recipes below and enjoy responsibly!

HEALTHY MARGARITAS

Watermelon Margarita (for one)

Try to get a nice and fully ripe watermelon for its high antioxidant content and sweetness and you won't need any added sugar in this drink. Watermelons are rich in lycopene and vitamin A and lend a beautiful hue to this margarita. 

• 3/4 cup red watermelon, blended
• 1 lime, juiced
• 3 oz tequila (about 6 Tbsp)
• 1 ½ Tbsp triple sec (such as Cointreau, but other orange liqueurs would work as well)
• ice

Rim of the Glass (optional):

• a couple of small watermelon wedges
• sea salt (or organic coconut, date or cane sugar)

To prepare serving glasses - rub a small piece of watermelon around the rim of each glass, turn it upside down and dip into a plate with the salt or sugar, if using. Reserve. Combine the four first ingredients (watermelon and lime juices, tequila and triple sec) in a cocktail shaker, add a few ice cubes and shake for about 20 seconds (you can use a whisk if you don't have a shaker.) Add a couple of ice cubes if desired and strain the drink mixture into each glass. Garnish with a watermelon wedge or a slice of lime and enjoy!

Zucchini blossoms, also known as squash blossoms and pumpkin flowers, are simply the beautiful, edible and nutritious flowers of either Winter or Summer squashes. Their flavor profile is light and delicate, with a hint of the squash itself. These beauties are low in calories (5 per cup) and loaded with essential nutrients, vitamins and minerals which are needed for a healthy and happy body and mind. Zucchini flowers are a good source of vitamins A, C and some of the B kind, as well as minerals such as iron, phosphorus, magnesium and selenium. You can grow it in your garden or find them from late Spring to early Fall at your local farmer's market and select grocery stores. They are fragile and quite perishable and thus should be eaten as soon as possible. A typical way to prepare them is to stuff with fresh ricotta or mascarpone cheese and deep fry them, but you can enjoy them raw in a salad or sauté them for a lighter version. Squash blossoms might look fancy, but they are actually pretty easy to prepare. Here is a simple, quick (about 6 minutes from start to finish!) and delicious recipe to try:
​
SAUTEED ZUCCHINI BLOSSOMS 

• 6 zucchini (or squash) blossoms
• 1 tsp organic ghee or extra virgin olive oil
• 2 cloves of garlic, minced
• 1 lemon (for zest and juice)

Garnish (optional):

• vegan almond ricotta, crumbled
• crushed pistachios (can also use walnuts, almonds or pignoli/pine nuts)

To prepare, gently open the petals of each blossom and rinse them out, checking for any lingering bugs inside. Heat a sauté pan and add a little oil (ghee, olive, avocado or grass-fed butter.) Add garlic and allow it to caramelize for about 30 seconds. Arrange a single layer of the zucchini blossoms on your pan and cook for about 10 seconds before turning them over for 10 more seconds on the second side. Squeeze the juice of a 1/4 to 1/2 lemon and remove from heat. Gently place the blossoms on a serving platter and top with the zest of half a lemon and some more of the juice. Crumble some vegan almond ricotta (or goat cheese, mascarpone) and pistachios on top and eat as is or as a topping for whole grain or grain-free pizza or pasta. Enjoy and tell me what you think!