As we say goodbye to winter and hello to spring, you may realize it’s time to switch from your winter wardrobe to your spring attire. But the clothes we wear aren’t the only things we can switch out. Food is also a major part of our change into the seasons. Certain foods are best eaten during this time of the year. So it's best to strike when the time is ripe. The best part is, even if you are starting a diet, there are some seasonal dishes that can meet the standards of your diet, such as gluten-free and vegetarian. Here are five spring dishes that fall into gluten-free and vegetarian.
Mint Chocolate Cheesecake Parfaits
This dish is perfect on a warm spring day, and a great way to end any meal.
RAW CHOCOLATE CRUST
INGREDIENTS:
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1 cup almonds, ground
3/4 cup pitted, packed dates
1/4 cup cacao powder
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1 teaspoon pure vanilla extract
Crush the almonds in the food processor, add ingredients and 1-2 teaspoons of water if needed and mix to combine well. Press ‘dough’ to see if it sticks together a little.
Spread out evenly into little dishes, that are freezer safe and press evenly into the bottom of each dish. I made six in mine – but they were quite big for a single serving – they ended up being ‘shared’ between a couple 😉 So because you’re doing individual portions, keep the size of your dishes in mind – smaller is best. (portion control is easier! 😉
RAW VEGAN CHEESECAKE MINT FILLING
INGREDIENTS:
2 1/2 cups cashews
1 cup lightly packed mint leaves
1 cup water
1/3 cup + 2 tablespoons coconut nectar or honey
5-8 drops mint essential oil, or to taste
1 teaspoon pure vanilla extract
Pinch of Himalayan salt
3 tablespoons coconut oil, warmed slightly so it’s liquid
DIRECTIONS: In a blender or food processor, combine all the ingredients and mix to combine well. Taste the filling and add more mint essential oil if you want more of a mint taste – 1 drop at a time. Pour into the dishes with the crust and spread evenly.
Because you’re working with glass, refrigerate for about 1-2 hours, then place in the freezer for another 1-2 hours. Before serving, place them back in the fridge for 15 minutes or so, so they thaw out. For more info check out purella.com/18-healthy-gluten-free-and-vegan.
Strawberry Salsa
This quick recipe is great for a quick snack or when you want something healthy to entertain guests with.
INGREDIENTS:
1/2 cup strawberries washed, de-stemmed, and diced
1/2 a small onion diced
1/2 tablespoon chopped mint/parsley/cilantro/herb of your choice
Juiced of 2 small limes
Mix the strawberries, onion, and lime juice together. You want the salsa to soak in the lime juice. Allow to soak for about 5 minutes to ensure all the flavours are mixed and the strawberries slightly macerated.
Add the herbs and mix. If you can, chill until ready to serve. For more info, check out jessicainthekitchen.com.
Lighter Eggplant Parmesan
This meal is healthy and great for you and your family.
INGREDIENTS:
1 large eggplant (2 pounds), sliced 1/2 inch thick crosswise
1 tablespoon olive oil
Coarse salt and ground pepper
1 cup fat-free (skim) milk
3 tablespoons all-purpose flour
2 garlic cloves, minced
1 cup homemade or best-quality store-bought marinara sauce
1/2 cup grated part-skim mozzarella
1/3 cup grated Parmesan
Preheat oven to 450 degrees, with racks in upper and lower thirds. Arrange eggplant on two rimmed baking sheets. Brush eggplant on both sides with oil, and season with salt and pepper. Bake until golden brown and very tender, 20 to 25 minutes, turning slices and rotating sheets halfway through.
Meanwhile, make sauce: Off heat, in a medium saucepan, whisk together 1/4 cup milk, flour, and garlic. Gradually whisk in remaining 3/4 cup milk and 1/2 cup marinara sauce. Bring to a boil; reduce to a simmer, and cook until pink sauce has thickened, 2 to 3 minutes.
Spread 1/4 cup marinara sauce in the bottom of a shallow 2-quart baking dish. Alternate layers of baked eggplant with pink sauce. Dollop with remaining 1/4 cup marinara sauce. Sprinkle with mozzarella and Parmesan. Bake on upper rack until browned and bubbling, 10 to 15 minutes.
For more info, check out www.marthastewart.com/1073252/gluten-free
Easy Brown Rice Risotto with Mushrooms and Oregano.
If you’re feeling like you want to try something different, yet classy, this dish is right for you.
INGREDIENTS:
3 tablespoons olive oil, divided
1 small yellow onion, chopped
2 cloves garlic, pressed or minced
5 cups (40 ounces) vegetable broth, divided (if your broth comes in 32-ounce containers, feel free to avoid opening another container by substituting 1 cup water for 1 cup broth in step 3)
1 ½ cups brown arborio/short-grain brown rice
12 to 14 ounces sliced Cremini (baby portobello) mushrooms, debris rinsed from mushrooms and drained
1 cup freshly grated Parmesan cheese
½ cup dry white wine, optional
3 tablespoons unsalted butter, diced
2 teaspoons tamari (for extra flavor, optional)*
1 teaspoon sea salt, more to taste
Freshly ground black pepper, to taste
4 sprigs fresh oregano, leaves removed from stems and larger leaves torn into small pieces
Make sure your oven rack is in the middle position. Preheat oven to 375 degrees.
Heat 1 tablespoon olive oil in a medium Dutch oven over medium heat until shimmering. Add onion and a pinch of salt. Cook, stirring occasionally, for ten minutes, then add the minced garlic. Cook for another 2 to 4 minutes, until the onions are well browned.
Add 4 cups broth (or 3 cups broth and 1 cup water), cover, and bring to a boil over medium-high heat. Remove from heat and stir in the rice. Cover the pot and bake until rice is tender and cooked through, about 65 to 70 minutes. It will seem pretty dry when you take off the lid, but don’t worry!
During the last 20 minutes of baking time, prepare the mushrooms. Warm 2 tablespoons olive oil in a large skillet until shimmering. Add the cleaned, sliced mushrooms to the pot with a dash of salt. Cook, stirring occasionally, until the mushrooms are darker in color, fragrant and have soaked up most of their own juices, about 13 minutes.
Remove the pot from the oven. Pour in the remaining cup of broth, the Parmesan, wine, butter, tamari, salt, and a generous amount of pepper. Stir vigorously for 2 to 3 minutes, until the rice is thick and creamy. Stir in the mushroom mixture and any remaining juices. Season to taste with salt and pepper, divide into bowls and top with a generous sprinkling of torn, fresh oregano leaves.
For more info, check out veganheaven.org/.../40-amazing-vegan-spring-recipes
No-Bake, Raw, Vegan Coconut Lemon Bars
If you don’t like to use any cooking appliances in the kitchen, fear not! This no bake recipe is here for the rescue.
INGREDIENTS FOR BOTTOM:
1/3 cup almond flour
1/2 cup certified gluten-free oats
1/2 cup raw buckwheat groats
3/4 cup dates, pitted
3/4 cup unsweetened coconut flakes + extra for topping
2 tablespoon agave nectar, honey (not vegan) or maple syrup
fresh lemon zest of 1 lemon + extra for topping
pinch himalayan pink salt (optional)
INGREDIENTS FOR TOP:
1/4 cup coconut oil
2 tablespoon raw coconut butter (optional, use regular coconut oil if not available)
3 tablespoon raw honey, one that becomes solid at room temperature (use agave or maple syrup if vegan)
juice of 1/2 lemon
You will need a food processor, any dish that will hold an approximately 6×6″ base (does not have to be oven-proof), pan to heat oil, unbleached parchment paper
DIRECTIONS :
To make the base: In a food processor, grind all ingredients until well blended. Be sure to turn the food processor off and scrape down the ingredients from top to mix them all in. Line a dish with parchment paper; leave tops of paper sticking out so it’s easy to remove the finished dessert from the dish once it’s done. Press the ‘dough’ into the bottom of the dish, be sure to pack the bottom tight, and press down evenly. (Be sure the sides are nice and firmly packed). Set aside.
To make the top layer: On the stovetop, heat the coconut oil with honey or another sweetener on low until just melted, not boiling. Remove from heat completely and make sure the temperature is lukewarm, not hot before you add the fresh lemon juice. Whisk those ingredients together to incorporate well. Pour over the base and place in the refrigerator for at least 1 hour to chill or overnight. For a quicker serving, place the pan in the freezer for about 15 minutes to set faster, then cut into squares and serve.
For more info, check out pureella.com/18-healthy-gluten-free-and-vegan
Enjoy these delicious foods whenever the mood strikes, especially during this spring season. Remember, being healthy doesn’t mean giving up delicious, tasty foods.
