Peppermint Hot Chocolate (Vegan and Gluten Free)

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Makes 1 serving
This naturally sweetened peppermint hot chocolate is the perfect beverage to make and enjoy this winter. The sweetness in this hot chocolate comes from medjool dates, which are full of natural sugars. Medjool dates are one of my favorite dried fruits and they contain nutrients such as fiber, potassium, and vitamin B6. They have a super sweet caramel flavor and soft, chewy texture. I love snacking on them because they are an energizing snack and satisfy my sweet tooth. You can find medjool dates in the produce section at the Co-op.

Peppermint flavor gives the hot chocolate a refreshing, minty kick and complements the creaminess of the soymilk. To make this peppermint hot chocolate, simply blend all ingredients in a blender and heat the mixture on the stove. It doesn’t get much easier or delicious than this! Warm up this winter with a cup of this peppermint hot chocolate.

Ingredients:

1 ¼ cups unsweetened soymilk
5 medjool dates, pitted
2 tbsp. cocoa powder
1/4 tsp. peppermint flavor

Directions:

  1. Add all ingredients to a high power blender and blend for 1 minute until all ingredients are liquefied
  2. Add the liquid to a small pot and heat on medium high heat until the mixture becomes hot. Stir with a spoon.
  3. Pour the peppermint hot chocolate into a mug and enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

 

 

Spiced Carrot Dip

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This recipe is a delicious way to transform carrots into a flavorful dip. These ingredients incorporate sweetness from natural apricot preserves and depth from rich herbs and spices. I love this recipe because the flavors are so full, ranging from sweet to savory.

Spiced Carrot dip is a great dip for your next super bowl football party. Skip the guilt of overeating highly processed dips, and instead, enjoy the delicious flavors of whole foods and natural ingredients!

 

Ingredients
1 lb. carrots, peeled
1 T. ginger, minced
3 cloves garlic, minced
1/3 c. organic apricot preserves
¼ tsp. cinnamon
1 tsp. salt
¼ tsp. cayenne pepper
¼ tsp. coriander
4 tsp. sesame oil

  1. Put carrots and ½ tsp of salt in a large saucepan. Add 2 cups water to cover. Bring to a boil, then reduce heat and simmer, covered, until carrots are tender, about 10 to 12 minutes. Drain.
  2. Transfer carrot mixture to a food processor along with remaining 1/2 teaspoon salt, ginger, garlic, apricot preserves, lemon juice, sesame oil, coriander, cinnamon, and cayenne. Process until almost smooth.

Enjoy with pita chips. Happy Cooking!

 

Madeleine Wirth

Madeleine is a senior at James Madison University, studying to be a registered dietitian. She loves exploring recipes with fresh and nutritious ingredients. As a native to the Shenandoah Valley, she passionately supports the local food economy in Harrisonburg.

Peanut Butter Cookies (Vegan)

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Makes 14 cookies
Peanut butter lovers, rejoice! These moist and chewy peanut butter cookies are made with fresh peanut butter from the Co-op’s peanut butter grinder. The interactive, user-friendly grinder transforms organic dry roasted peanuts into smooth peanut butter in seconds. One helpful feature is that you can choose exactly how much peanut butter you would like. Fresh peanut butter is loaded with nutrients such as heart healthy monounsaturated fat, protein, and fiber. I highly recommend trying it because of its rich peanut flavor.
These tender cookies are easy to make and take only 10 minutes to bake. They are lightly coated in organic sugar, which adds extra sweetness and texture to the cookies. You can find organic sugar in the Co-op’s bulk bin section. Enjoy these peanut butter cookies alone or with a glass of your favorite type of milk.

Ingredients:
1 cup freshly ground peanut butter
1/2 cup organic sugar + 2 tbsp. for coating
1/4 cup unsweetened almond milk
1 tsp. vanilla extract
1/2 cup whole wheat flour
1 tsp. baking soda
Dash of salt
Coconut Oil (to grease the baking sheet)

Directions:
1. Preheat oven to 350 degrees
2. In a large mixing bowl, combine peanut butter and 1/2 cup sugar. Using a hand mixer, cream peanut butter and sugar for 1 minute. Add in vanilla extract and beat for 30 seconds.
3. In a separate mixing bowl, combine flour, baking soda, and salt. Mix with a spoon to combine.
4. Slowly add flour mixture to peanut butter and sugar mixture. Beat for 1 minute. Add in almond milk. Beat for 30 seconds. The cookie dough should be slightly crumbly.
5. Line a baking sheet with tinfoil and lightly grease with coconut oil.
6. Form cookie dough balls (1.5 tbsp. each) and roll each ball in sugar to coat. Form a crisscross pattern by flattening a fork one way and then the other onto each cookie dough ball.
7. Bake for 10 minutes. Let the cookies cool for 20 minutes and enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

Lentil Shepherd’s Pie

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Serves 6
As winter approaches, hot meals are more and more appetizing. Lentil Shepherd’s Pie is a delicious, hot meal that will warm you up on a cold day. Lentils are a great source of iron, fiber, and protein. The meaty texture of the lentils makes this home-style favorite a hearty and healthy meal. Instead of potatoes, I used rutabagas as the top layer mash. Rutabagas are a great source of potassium, fiber, and Vitamin C. With a flavorsome amount of natural sugars, rutabagas provide a sweet contrast of flavors that is absolutely delicious in shepherd’s pie!

Ingredients

1 cup dry green lentils
1 cup fresh celery, diced
1 cup frozen peas
1 cup fresh carrots, diced
¼ cup shallots, diced
4 cloves garlic, minced
4 cups vegetable broth, low-sodium
2 T. parsley
1 T. thyme
2 T. olive oil
3 medium rutabagas, peeled & diced
Salt & pepper

  1. In a Dutch oven, sauté shallots and garlic in olive oil. When fragrant, add celery, carrots, peas, lentils, parsley, thyme, and vegetable broth. Bring to a boil. Simmer for 1 hour or until the lentils are tender.
  2. As the lentils simmer, peel and dice the rutabagas to 2” cubes. Bring a pot of water to a boil, and add the rutabagas. Boil until tender or about 20 minutes. When tender, drain. Mash and season with salt and pepper.
  3. Create a slurry using the cornstarch and 4 T. of the lentil cooking liquid. Whisk the ingredients together until combined, and add to lentil mixture. Boil while stirring constantly until thick.
  4. Preheat oven to 400 degrees. Drop and spread the rutabaga mash on top of the cooked lentil-vegetables to create a top layer. Bake for 25 minutes, or until the lentils simmer.

Happy Cooking!

 

Madeleine Wirth

Madeleine is a senior at James Madison University, studying to be a registered dietitian. She loves exploring recipes with fresh and nutritious ingredients. As a native to the Shenandoah Valley, she passionately supports the local food economy in Harrisonburg.

Savory Avocado Toast (Vegan)

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Makes 2 servings
The combination of creamy, buttery avocado and warm, toasted bread is the perfect match. I love avocado toast because it is delicious, nutritious, and takes only a few minutes to make. Avocados are nutrient dense and are loaded with healthy monounsaturated fats, fiber, and potassium. When paired with whole grain bread, which contains protein, this avocado toast makes for a satisfying and filling meal. My favorite avocado toast toppings are olive oil, lemon juice, pumpkin seeds, salt, and pepper. Pumpkin seeds add extra crunch and nutty flavor to the dish. They can be found in the bulk bins at Friendly City Food Coop. Try this savory avocado toast for yourself and savor it for breakfast, lunch, or dinner.

Ingredients:
4 slices of your favorite bread, toasted
1 ripe avocado
1 tbsp. extra virgin olive oil
1 tbsp. lemon juice
¼ cup pumpkin seeds
Dash of sea salt and pepper

Directions:

  1. Mash avocado onto each slice of toasted bread using a fork.
  2. Top each slice of toast with a drizzle of olive oil and lemon juice. Sprinkle pumpkin seeds, sea salt, and pepper on top. Serve immediately and enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

Soba Noodle Stir Fry (Vegan)

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Makes 4 servings
Soba noodles are a staple item in my pantry and I love cooking them for a quick and easy dinner. Soba noodles originated in Japan and are made from buckwheat flour, which gives the noodles a unique light brown color. They have an earthy, nutty flavor and are loaded with nutrients. Each serving of soba noodles contains a healthy dose of protein, iron, and whole grains. I love pairing soba noodles with stir-fried tofu and veggies and a super simple sauce made with liquid aminos, rice vinegar, and hot sauce. The combination of savory and fresh flavors makes this dish one of my go-to meals for a fast, healthy dinner.

Ingredients:
8 oz. Soba Noodles
1 package Extra Firm Tofu, cubed
2 cups Broccoli, chopped
1 Red Bell Pepper, chopped
½ Onion, sliced
¼ cup Liquid Aminos
2 T. Rice Vinegar
1 tsp. Hot Sauce
1 T. Coconut Oil

Directions:

  1. Heat 1 T. coconut oil in a large pan over medium-high heat. Add onions and sauté for 5 minutes. Add in broccoli and red bell pepper and sauté for 3 more minutes until veggies are tender. Add in cubed tofu, liquid aminos, rice vinegar, and hot sauce. Mix to combine and sauté for 2 minutes. Cover pan with a lid and remove from heat.
  2. Bring a large pot of water to boil and cook soba noodles for 5-7 minutes until soft. Drain cooked noodles and add to veggie-tofu mixture. Mix all ingredients together. Serve immediately and enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

Hearty Veggie Loaf (Vegan, can be made GF by using GF oats)

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Makes one 9 by 6 inch loaf
Now that winter has settled in, delight your friends and family by making them this hearty veggie loaf. Loaded with protein and fiber from tofu, lentils, and oats, this dish is a nutritious alternative to regular meatloaf. Bragg’s liquid aminos give the veggie loaf a savory, umami flavor while the ketchup glaze gives the loaf a subtle sweet and tangy flavor. I made this loaf for my family and they were amazed by the meaty texture and sweet and savory flavor. With a simple ingredient list, this hearty veggie loaf is easy to make and is sure to be a hit during mealtime.

Ingredients:
1 package (14 oz.) firm tofu, drained
1 cup green lentils, rinsed
½ large onion, diced
1 clove garlic, minced
2 tsp. dried basil
1 tsp. dried oregano
1 cup quick oats
¼ cup Bragg’s liquid aminos
1 tbsp. ketchup + 3 tbsp. for glaze topping
1 tsp. Dijon mustard

Directions:
In a medium pot add 3 cups water and 1 cup green lentils and bring to a boil. Once boiled, reduce heat to medium-low and cook lentils for 30 minutes until tender.

  1. Preheat oven to 375 degrees Fahrenheit
  2. In a medium pan, sauté onion over medium heat with ¼ cup water for 5-7 minutes until translucent and tender. Add in garlic and 1 tsp. dried oregano and sauté for one minute until fragrant. Set onions aside to cool.
  3. In a large mixing bowl, add drained tofu and mash with a wooden spoon until tofu is crumbled and broken apart. Add in cooked green lentils, onions, 1 cup quick oats, 2 tsp. dried basil, ¼ cup liquid aminos, 1 tbsp. ketchup, and 1 tsp. Dijon mustard. Mix well.
  4. Add veggie loaf mixture into a lightly greased 9 by 6 inch baking dish. Top loaf with 3 tbsp. of ketchup and spread evenly. Bake for 45 minutes. Let cool for 20 minutes before cutting and serving. Enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

Spiced Sugar Cookies (Vegan)

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As the holiday season approaches, it is important to make time for baking. Gingerbread cookies, chocolate truffles, peppermint candies, and spiced sweet breads are desserts that warm our hearts as we enjoy this special time of the year with the ones we love.

I absolutely love this sweet treat of a recipe: spiced sugar cookies with maple icing. This is a vegan recipe that I enjoy baking during the holiday season. These cookies will be a joy to bake as the rich smells of cinnamon, allspice, maple, and nutmeg fill the kitchen.

Vegan baking recipes will call for substitutions for butter, eggs, and dairy products. All of these items can be found inside Friendly City. Cacao nibs, dairy-free butter, a wide variety of dairy substitutes, oils, and flax can be found in the refrigerated and bulk food and baking sections. A variety of flour blends can be found in the baking aisle for gluten-free baking as well. Be sure to pay attention to how substitutions are used in these recipes because small deviations may ruin the product. My spiced sugar cookies have a simple substitute for butter: an equal ratio of dairy-free butter.

Check out how you can make these sweet cookies below. One of my favorite ingredients is Maple Flavor. Friendly City is stocked with flavors and extracts galore that are absolutely perfect for baking desserts. Cinnamon, Lemon, and Peppermint flavors are all options that you could use to bake other delicious treats like spiced cinnamon cupcakes with sweet lemon icing or chocolate-peppermint bark.

Ingredients (makes 32 cookies)

2 ½ c. flour
1 c. organic cane sugar
1 tsp. baking soda
1 tsp. nutmeg
1 tsp. cinnamon
1 tsp. allspice
½ tsp. maple flavor (in the baking aisle)
1 c. soft vegan butter (I used Earth Balance Original)
½ c. water

Icing
1 c. organic cane sugar
½ c. soft vegan butter
½ c. non-dairy milk
½ c. maple syrup
½ T. maple flavor

1. Preheat oven to 350 degrees.
2. Combine dry ingredients in a large bowl. Add butter and water to the dry ingredients, and mix with a hand mixer until the dough forms a ball.
3. Form the dough into balls (using 2 T. of dough), and flatten into the size of a hockey puck.
4. Arrange cookies on a greased baking sheet about 1” apart.
5. Chill the dough / baking sheets for about 10 minutes before placing in the oven. Bake in the oven for about 8-10 minutes until they rise. They will firm up as they cool.
6. As the cookies bake, begin making the icing: add all the icing ingredients to a small pot on the stove. Mix, and bring to a boil on high for approximately one minute.
7. Turn the heat off, and allow the sugar sauce to sit for 10 minutes.
8. Whip the icing with a hand mixer for about 3-4 minutes until thick.
9. Drizzle the icing over the cool cookies on parchment paper.

Enjoy these irresistible spiced cookies, and good luck with all your baking adventures this holiday season!

 

Madeleine Wirth
Madeleine is a senior at James Madison University, studying to be a registered dietitian. She loves exploring recipes with fresh and nutritious ingredients. As a native to the Shenandoah Valley, she passionately supports the local food economy in Harrisonburg.

 

 

Apple Pie Oatmeal (Vegan)

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fullsizerender-3By Tiffany Wu – Makes 1 serving   

Still looking for ways to enjoy sweet, local apples? Friendly City is stocked full of this delicious fruit right now. I bought a big bag of crisp gala apples on my most recent trip to Friendly City and was inspired to make apple pie oatmeal. I love gala apples because of their sweet, mild flavor and their satisfying crunch. They are the perfect apples for making this apple pie oatmeal. This oatmeal is loaded with nutrients such as fiber and omega-3 fatty acids and makes for a scrumptious breakfast.

 

Ingredients:
½ cup rolled oats
1 ½ cups water
1 Gala Apple, diced
1 tbsp. chia seeds
1 tbsp. brown sugar
½ tsp. cinnamon
2 tbsp. pecans

Directions:
1. Add water and oats to a small pot and bring to a boil. Once it reaches a boil turn heat to low and add in diced apple, chia seeds, brown sugar, and cinnamon. Stir well to combine and cook for three minutes. Next, add in pecans and mix well. Transfer oatmeal to a bowl and enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

Cauliflower Alfredo

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nov28Looking for an impressive date-night recipe or a nutritious kid-friendly dinner idea?

This Alfredo sauce may be just what you’re looking for. Using fresh cauliflower, this Alfredo sauce is nutritious and delicious while carrying half the calories and fat. Unlike other recipes that use whole milk and butter, this rich Alfredo sauce is made with cauliflower, yogurt, and low-fat milk and flavored with shallots, lemon, parmesan, and cinnamon. Cauliflower, low-fat dairy, and whole wheat pasta create a tasty and filling meal full of protein, fiber, and vitamins in this recipe!

I made this dish for my family, and everyone was shocked to learn the sauce was made using cauliflower. Because the ingredients are lower in fat, we enjoyed our delicious dinner without feeling bloated afterwards. The recipe is especially perfect for sneaking vegetables onto kids’ plates!

Fresh produce makes a difference; your taste buds and belly will thank you!

Ingredients (makes 8-10 servings)
1 head cauliflower
5 cups 2% low-fat milk
5 shallots, chopped
1/3 c. plain low-fat Greek yogurt
16 oz. whole wheat spaghetti
1 T. butter
1 ½ lbs. baby kale leaves
2 cups grated parmesan
1 lemon, zested
½ tsp. cinnamon
½ tsp. salt
1 tsp. black pepper

1. Chop cauliflower florets off the head.
2. Simmer florets in milk with the shallots and cinnamon. Cook covered for about 15 minutes or until the cauliflower is very soft.
3. Transfer the contents to a blender. Pulse until silky smooth. If necessary, add a tablespoon of milk.
4. Transfer the puree to a small bowl, and whisk with the yogurt. Season with salt and pepper.
5. Cook linguine in boiling water approx. 10 minutes. Drain the pasta from the large pot.
6. In the large pot, melt butter, and sauté kale leaves until wilted or about 2 minutes.
7. Add pasta back to the pot of kale. Add cauliflower sauce, lemon zest and 1 ½ cups parmesan.
8. Serve sprinkled with parmesan and red pepper flakes if desired.

Happy cooking!

 

Madeleine Wirth
Madeleine is a senior at James Madison University, studying to be a registered dietitian. She loves exploring recipes with fresh and nutritious ingredients. As a native to the Shenandoah Valley, she passionately supports the local food economy in Harrisonburg.