Soft & Chewy Cinnamon Spice Cookies (Gluten-Free!)

August 29, 2012
Posted by ashleymichelle

Put away those beachy flip-flops and bring on the boots!

It’s time for apple picking and winery tours and scarves and blazers…

After all, it’s almost FALL

Okay, okay. I know it’s technically still summer (and you can most certainly get in a few more beach weekends before it’s all said and done) but you have to admit… September snuck up on us just a tad quicker than usual this year.

And I’m going to be very honest.

I still don’t know quite how to handle the changing of the seasons without expecting some sort of major life transition to go right along with it. I mean, this will be my third fall not going back to college…

My third.

Holy smokes I am OLD.

And yet, three years later, I still feel like I should be making those infamous trips to Target, packing up the car with oversized storage bins, and buying fluffy pink decor to pretty-fy my generic, empty apartment shared by four 20-something year old girls.

Now, instead, I’m making weekly trips to the grocery store, packing a well-balanced lunch for work everyday, and running to Homegoods and Bed Bath and Beyond in an attempt to purchase sophisticated decor and grown-up-ify my simple, one bedroom apartment–which I now share with a boy.

Oh how the times have changed…(even though I do still miss those pink fluffy pillows )

Still, there’s something pretty darn nice about not having to spend the weekend in the library or pulling all-nighters studying for exams. That leaves me plenty of time for vegan recipe testing, tasting, and blogging.

Oh yeah…

And working full-time means I can now afford wine that comes in a bottle instead of a box

Bonus!

Other fall traditions to look forward to?

Football (GO PATS!)
Cinnamon-inspired baking
Nashoba Valley Blueberry wine (Seriously. This stuff is heavenly)
A very hungry, football-watching boyfriend (aka professional taste-tester)

But the BEST part of all about the impending fall season…?

I can get a litttttle recipe crazy

And thank goodness I do.

Or I wouldn’t have whipped up these little buggers!

(Ahem. I mean…healthy, fiber-rich, protein-filled, and gluten-free little buggers at that!)

Soft & Chewy Cinnamon Spice Cookies

Ingredients:

1 can garbanzo beans
1 cup of whole grain oats (blended to a powder)
1/3 cup of pumpkin puree (not pumpkin pie filling…100% pumpkin!)
3 packets of stevia
2 tablespoons of unsweetened almond milk
1-2 tablespoons of coconut oil
1 tablespoon plus 1 teaspoon of cinnamon
1/4 cup of brown sugar (you could try to cut this amount in half and increase amount of stevia, or, omit altogether– just be sure to add 1-2 more tablespoons of almond milk or the batter will be too thick. You could probably use dates instead of sugar to make this 100% sugar-free, however, the consistency may be a bit chewy).
1 teaspoon of pure vanilla extract
1 teaspoon of baking powder
Slightly under 1/2 teaspoon of baking soda
Dash of salt

Directions:

(Makes roughly 15-20 cookies depending upon whether you want baby cookies or bigger cookies…or eat half the batter like me )

**Be sure to use a VERY good food processor or a blender like a Magic Bullet or Nutribullet–you may have to split into batches if you choose the blender option, however**

Preheat the oven to 350º
Blend the garbanzo beans, pumpkin, milk, vanilla, and oil until smooth.
Add the rest of the ingredients to the bean mixture and blend VERY well (the mixture will be sticky)
Spray a cookie sheet with all-natural, non-stick cooking spray and form the dough into balls.
Cook for 16-18 minutes (or until tops start to brown).

I know you are obviously running off to the kitchen to make these yummy cookies right about, well, NOW…so don’t worry–I won’t bore you with all the dirty details about the health benefits of these cookies’ ingredients. However, you can read all about the health benefits of cinnamon and pumpkin here while your waiting for your treats to come out of the oven

And when they do…

they’ll look like THIS.

So soft and chewy on the inside…

**I DARE you to not take a bite…**

Healthfully yours,

Ashley Michelle

Fresh and Fruity Summer Gazpacho

August 14, 2012
Posted by ashleymichelle

x

You’re so fruity…

but that’s JUST the way I like it!

Thankfully being called fruity isn’t always a bad thing…especially when you’re describing this fabbbb-u-lous summer soup.

Now, I know what you’re thinking… “Fruit in SOUP?? That’s crazy talk!” But trust me! This soup isn’t the average cozy, warm, comfort food you’ve come to know. Instead, it’s served fresh and chilled, just like traditional gazpacho. I promise, this little gem of a recipe is so gosh darn TASTY you’ll be slurping it up well past Labor Day.

The inspiration for my Fresh and Fruity Summer Gazpacho all began when I went out for an impromptu dinner with the boyfriend. After days of hot, humid, and sticky weather the last thing I wanted to do was go out and eat a heavy meal. I did have a hankering for a nice glass (or two!) of wine however. So, needless to say, I managed to I scrounge up some motivation to get out of the house

Off we went to Christopher’s, a casual neighborhood bar and restaurant walking distance from our apartment. I adore this little place because they pride themselves on using all-natural ingredients and have plenty of vegan/vegetarian-friendly options to choose from–even though they’re known for their burgers. Oh, and they serve a great malbec to boot

The boyfriend ordered his usual burger along with a side of sweet potato fries while I decided on two appetizer specials as my main meal– a roasted red pepper and artichoke hummus platter served up with celery, carrots, and pita wedges (it came with pita chips, but our waitress graciously allowed me to sub the chips for an un-fried alternative) along with a side of chilled fruit. The chilled fruit was actually an orange and watermelon based soup, served with yogurt and mint (again, my lovely waitress allowed me to keep it vegan and omit the yogurt…thank you patient waitress!). As soon as I tasted the chilled fruit… I was hooked. It was cool and smooth without being overly sweet–just perfect for this hot and humid summer night.

Immediately, I knew I had to rush home and whip up my own version. We even made a pit stop at the grocery store along the way just so I could pick up all the ingredients .

Fresh and Fruity Summer Gazpacho

(Perfect as a light appetizer, snack, or dessert!)

Ingredients:

4 heaping cups of watermelon, chopped
Juice of 1-2 oranges (roughly 1/2 cup)
2 peaches, chopped
8-10 large strawberries, chopped
large handful of fresh mint, chopped (NOTE: you could also try a smaller amount of basil instead of mint to tone down the sweetness and a litle savory zing to your soup!)
1-2 tablespoons of fresh lemon juice (optional)

Directions:

Blend watermelon in a high speed blender or food processor until liquified (I blended mine in my Nutribullet, 2 cups at a time). Then transfer to a medium bowl.

Add 1/2 cup of freshly squeezed orange juice, the chopped fruit and mint to the same bowl. Whisk together.
Stir in 1-2 tablespoons of lemon juice (optional).
Portion out the soup into 2-4 bowls (depending upon how hungry you are!).
Garnish with a mint sprig and/or orange slice, watermelon cube, strawberry etc…

And VOILA! You have a totally chill summer treat

NOTE: Feel free to get creative with your fruit! Toss in some blueberries for color, or blend half watermelon and half cantaloup for a smoother, and slightly creamier tasting soup

The best part of all? This simple soup is super healthy!

C’mon now…you didn’t really think I was going to give you a yummy recipe without explaining all the fabulous health benefits it has to offer did you??

Heath Benefits of Watermelon

Photo Credit: http://www.whataboutwatermelon.com

Fat-free! (need I say more?)
Low-calorie (due to it’s high water content–roughly 92%– one cup has just 48 calories!)
High in vitamin C (reduces the risk of heart disease, asthma, colon cancer, arthritis symptoms, boosts immunity, heals wounds, prevents cell damage, helps prevent aging, protects against free radicals and promotes healthy teeth and gums. Watermelon has 21% of the daily value of vitamin C).
High in vitamin A and beta-carotene (like vitamin C, beta-carotene reduces the risk of heart disease, asthma, colon cancer, arthritis symptoms while vitamin A promotes eye-health).
High in lycopene (watermelon has the highest concentration of lycopene found in any fruit or vegetable…even more than tomatoes! Lycopene is a cancer-preventing antioxidant that fights off colon, prostate, breast, lung, and endometrial cancers. Lycopene also protects the body from oxygen damage, protects the DNA in white blood cells, and protects the heart).
Source of vitamin B6 (which converts protein to energy and aids in brain function).
High in potassium (which regulates the body’s electrolyte and acid/base balance, helps nerve and muscle function, reduces the risk of high blood pressure).
Contains citrulline and arginine (together, these essential amino acids improve cardiovascular function, maintain arteries, improve bloodflow, reduce muscle fatigue, repair damaged muscle/bone, reduce healing time for injuries, serve as a precursor for synthesis of nitric oxide, remove ammonia from the body, improve insulin resistance, and help decrease blood pressure).

Health Benefits of Strawberries

Photo Credit: http://www.chefsexpressions.com

(Check out my original post for Oh So Sassy Strawberry Shortcake here!)

Fat-free!
Low-calorie (1 1/2 cups charts in at less than 100 calories!)
Low-sugar
High in vitamin C (Just 1-cup of strawberries will give you 100% of your daily vitamin C requirement. It is important to obtain your daily vitamin C requirement from food, since humans are one of the only mammals who cannot produce it naturally).
Contains a phytochemical known as ellagic acid (which has the ability to suppress cancer cell growth, prevent collagen destruction, fight cholesterol, and prevent inflammation).
Contain lutein and zeaxanthin (these powerful antioxidants work to neutralize free radicals** that have a negative effect on cells).
High in antioxidants
Contain flavanoids and phytochemicals (these help to reduce harmful blood lipids and oxidative damage—two markers for heart disease and diabetes).
High in potassium (just like in watermelon, potassium regulates the body’s electrolyte and acid/base balance, helps nerve/muscle function, and reduces the risk of high blood pressure).
High in fiber (fiber improves digestive health, quells hunger, and can also help to fight type-2 diabetes due to its ability to slow the absorption of glucose into the bloodstream).
Good source of folate (folate promotes pre-natal health and is important in the early stages of pregnancy as it aids in proper development of the baby’s spinal cord, brain, and skull).
Contains folic acid (which may help to prevent serious birth defects like spina bifida).

**I’m sure you’ve heard the terms “free radicals” thrown around by the news and various health sources a lot lately, but you may not know exactly what they are. Free radicals are actually damaged, degenerated cells that in an effort to repair and regenerate themselves, end up damaging and weakening the healthy cells around them. This can lead to cancer. This is why it’s important to fight those free radicals with proper nutrition!**

Health Benefits of Peaches:

Photo Credit: http://www.tropicalproducts.net

Fat-free!
Low-calorie (approx. 30 calories in a medium peach).
Contains potassium (provides 8% of the daily requirement, or 140 mg).
High levels of beta-carotene (which the body turns into vitamin A).
High in vitamin C (just like strawberries and watermelon).
Good sources of lutein and lycopene (these carotenes and flavonoids–also present in watermelon and strawberries–help prevent macular degeneration, heart disease and cancer).
High in fiber (promotes overall colon and digestive health).

Health Benefits of Oranges:

Photo Credit: http://www.thedailygreen.com

Rich in vitamin C (duh ).
Contains hesperidin (this flavonoid can help decrease blood pressure).
Rich in magnesium (which improves bone health/bone density).
Decreases LDL cholesterol (due to high concentration of flavonoids).
High in fiber
Rich in folate
Reduces inflammation (this can help prevent cardiovascular disease).
Contains most of the B- vitamin complex (including B-1, B-2, B-3, B-5, B-6 and B-9).
Contains calcium, potassium, magnesium

Health Benefits of Mint:

Photo Credit: http://www.herbcompanion.com

Has antibacterial properties
Rich in flavonoids (which protect cells from aging and act as antioxidants).
Soothes the stomach/aids in digestion (flavonoids may help relieve gas spasms in the intestines).
Source of vitamin A (due to beta-carotene, which is present in mint leaves).
Source of vitamin C (one large orange fulfills your daily requirement for the day).
Rich in iron, calcium, and magnesium
Reduces IBS symptoms (the essential oils help to relax smooth muscles in the sphincter and intestines).
Essential oils reduce pain/irritation (menthol is the essential oil responsible for this when applied topically).
Increases saliva and bile production (this may help to explain why mint soothes the stomach and suppresses a cough so well).

Pretty cool huh?

Now, go COOL DOWN with a big ol’ bowl of summer gazpacho!

Healthfully yours,

Ashley Michelle

Sources:

Surprising Health Benefits of Watermelon

Worlds Healthiest Foods: Watermelon

Health Benefits of Strawberries

Wikipedia: Strawberries

Best Health Magazine

Why Cancer and Inflammation?

Health Benefits of Peaches

Healthy Foods: Peaches

Livestrong: Health Benefits of Mint

Livestrong: Nutritious Elements of Oranges

Livestrong: Health Benefits of Oranges

Skinny-Mini Spice Cake

August 4, 2012
Posted by ashleymichelle

Heyyy pumpkin!

Gimme some sugar…and SPICE

Okay, so it’s not exactly fall (yet)…but that doesn’t mean you can’t enjoy autumn-inspired everything year-round! In fact, two of my absolute favorite ingredients for baking any time of the year happen to be fall staples. They’re also a godsend for vegan bakers everywhere–or for anyone just looking to make their favorite recipes a whole lot healthier.

So, what are these magical ingredients you ask?

Why, pumpkin and applesauce of course!

The reason? First of all, apples and pumpkins have some crazy fabulous health benefits.

Second of all, they’re perfect for healthy baking in general– regardless of whether you’re vegan or non-vegan.

“How so?” You might be wondering.

Well…

Pumpkin and applesauce can be substituted for both EGGS and BUTTER

Yup. You heard that right.

Now, typically butter adds richness and moisture to baked goods while eggs add moisture and act as a binder. As all vegans know, finding healthy, plant-based alternatives to replace these unhealthy, highly caloric ingredients can take a great deal of experimentation along with a heavy dose of creativity. Thankfully, pumpkin and applesauce get the job done.

Even better? Both ingredients are quite cost-effective and have long shelf lives– this makes it super easy to stock them up in your pantry.

Another reason I LOVE using applesauce and pumpkin for baking is because they pair PERFECTLY with health-enhancing spices like cinnamon, nutmeg, clove, and ginger. My favorite spice just happens to be a mixture of these four spices together– also known as pumpkin pie spice. You can find this pre-made in the spices and baking section of your grocery store, or you can make it on your own using this simple recipe.

Now, mix all of these ingredients and spices together and you’ve just pumped up the health benefits big time.

But what is it exactly that’s so healthy about pumpkin, applesauce, and spices?

Allow me to share

Health Benefits of Pumpkin:

(Make sure it’s the 100% PURE pumpkin purée, NOT the sugar-laden pumpkin pie filling)

Photo Credit: www.savingnaturally.com

Low-fat (1 gram in one cup).
Low-calorie (83 calories in one cup).
High in fiber (1 cup provides 7 grams of fiber. Fibers lowers cholesterol, decreases your risk for heart disease, and keeps your digestive tract healthy).
High in antioxidants (the orange color of pumpkin is a key indicator that pumpkin is high in free-radical fighting antioxidants, much like the carrots I talked about here. Pumpkin contains vision-supporting lutein and zeaxanthin, has free radical damage preventing and heart-healthy beta-carotene, and has vitamins which support the immune and reproductive systems).
Rich in potassium (1 cup of pumpkin has 500 mg of potassium–that’s more than you get in one banana! Potassium keeps your fluid and mineral balance in check and helps regulate proper heart rhythm/muscle function).
High in vitamin A (1 cup of pumpkin provides over 700% of the daily value of Vitamin A, which helps to support fetal development, cell reproduction, healing, immune function, and vision/bone health).
High in vitamin K (1 cup provides 39 mcg of vitamin K, which helps with blood coagulation and prevents osteoporosis)
A source of calcium (1 cup has 64 mg of calcium).
Contains iron and vital minerals (1 cup has 3.4 mg of iron and has small amounts of manganese, copper, zinc, phosphorus and magnesium– all of these minerals support muscle contraction, bone health, and immune/nervous system function).
Contains vitamin E and vitamin C (these fight against free radicals that can cause disease, and can enhance tissue repair/immunity, respectively).

Health Benefits of Applesauce and Apples:

Photo Credit: www.caloriecount.com

Low-fat (0.4 grams in one cup).
Low-calorie (roughly 50 calories in one half cup).
High in fiber (dietary fiber promotes feelings of satiety and aids in healthy digestion. One cup of raw apples and one cup of applesauce provides 3 grams of fiber).
Rich in potassium (1 cup of applesauce has 184 mg of potassium, while 1 cup of raw apple slices contains 134 mg of potassium).
Healthy carbohydrates (Your body can metabolize carbohydrates into usable fuel better than other types of foods. Since 1 cup of sliced apples has roughly 17 grams of carbs, and 1 cup of applesauce has 44 grams of carbohydrates, this makes apples a healthy source of energy and a great pre-workout/post workout snack).
High in vitamin C (1 cup of apples has 5.8 mg of vitamin C and 1 cup of applesauce has 4.2 mg of vitamin C).
Contains copper (1 cup of applesauce has .08 mg of copper– or 8% of the daily intake of copper. Copper is an antioxidant trace mineral that helps with iron metabolism, red blood cell creation, and overall nerve health).
Contains important trace minerals (Applesauce provides 7 mg of magnesium, 7 mg of calcium, 15 mg of phosphorus and 0.3 mg of iron–this represents 2 percent of the daily intake of each of these minerals)
Contains vital B-Vitamins (the B-vitamins thiamine, riboflavin, and B-6 present in apples/applesauce aid metabolism by converting food to energy while also assisting in niacin and serotonin synthesis).
Contains trace antioxidants (1 cup has one percent, of vitamin A and three percent, of vitamin E).

Health Benefits of Cinnamon:

(one of the oldest spices in the world!)

Photo Credit: www.allrecipes.com

Prevents blood clots (one of the essential oils in cinnamon oil, cinnamaldehyde, prevents platelets from clotting by preventing the release of arachidonic acid from cell membranes– a fatty acid that causes inflammation).
Prevents/reduces inflammation (because cinnamon doesn’t allow arachidonic acid to be released from cells, as explained above, the spice is beneficial for any ailment/condition that causes inflammation– including arthritis).
Has anti-microbial properties (cinnamon can help prevent the growth of bad bacteria and help treat symptoms associated with the common cold, like cough and congestion).
Controls blood sugar/helps lower glucose levels (cinnamon prevents a blood sugar spike after eating because it slows the rate at which the stomach empties. Cinnamon also has the ability to normalize blood sugar levels in type-2 diabetics and improving their response to insulin).
Improves cognition (just the smell and taste of cinnamon is said to improve cognitive ability by acting as a stimulant and improving virtual recognition memory, working memory, and visual-motor speed. This spice may help pave the way for research on age-related cognitive decline).
Contributes to a healthy colon (dietary fiber keeps the colon healthy while keeping things moving!).
Rich in manganese (manganese is involved in bone formation, as well as cholesterol, carbohydrate, and protein metabolism).
Great sources of iron and calcium (this combination can bind to colon cell damaging bile salts and remove them from the body).
Reduces gastrointestinal distress (nausea, upset stomach, diarrhea)

x

Health Benefits of Ginger:

Photo Credit: www.gardening.sheknows.com

Reduces gastrointestinal distress (nausea, upset stomach, morning sickness associated with pregnancy).
High in antioxidants
Has anti-inflammatory properties (can help with arthritis symptoms).
Protects against colon cancer and ovarian cancer (gingerols, the active ingredient in ginger which gives it its distinct flavor, is responsible for this anti-cancer property).
Facilitates fat digestion (this can help prevent the accumulation of body fat).
Has anti-cancer properties (research has shown ginger has the ability to kill cancer cells and slow cancer cell growth).
Protects the liver (from toxins etc…).
Can help block pain
Helps heal ulcers (the antioxidant effects of ginger helps to promote healing of ulcers).
Decreases cellular swelling (shogaol is an active ingredient in ginger which can decrease cellular swelling by increasing heat-shock protein production).
Prevents neuronal plaque (a key indicator for Alzheimer’s disease)
Boosts immunity (serves as an antioxidant and antimicrobial).
Promotes detoxification (by increasing intestinal motility)

Health Benefits of Nutmeg:

Photo Credit: www.boonhealth.com

Has strong anti-bacterial properties
Helps prevent cavities (by killing cavity-causing bacteria).
Relieves toothache (when applied topically).
Reduces gastrointestinal distress/aids digestion
Promotes heart-health (nutmeg contains the powerful antioxidant eugenol– a strong blood purifier, anti-inflammatory, and antiseptic).
Functions as an aphrodisiac
Reduces muscular/joint pain (nutmeg oil is used topically to help with these ailments).
Combats depression (nutmeg has been used for years in traditional medicine to help treat depression symptoms).
Contains vital minerals (such as calcium, copper, magnesium, potassium, zinc, iron, and manganese).
Contains important B-complex vitamins (such as folic acid, niacin).
Contains vitamin A and vitamin C

Health Benefits of Clove:

Photo Credit: http://www.tips-healthy.com

Contains eugenol (up to 90% of clove is made up of this oil, a powerful component also found in nutmeg that helps with joint inflammation, digestive tract cancers, and helps protect against toxic environmental pollutants like carbon tetrachloride).
Acts as an anti-inflammatory (when mixed with omega-3 fatty acids, this anti-inflammatory property increases by 30%).
Can be used as mild anesthetic/anti-bacterial agent (mainly for dental work).
Acts as a pain-reliever (due to eugenol,and flavonoids kaempferol and rhamnetin).
Excellent source of manganesee
Very good source of omega-3 fatty acids
Contains vitamin K and vitamin C
Good source of calcium and magnesium
Contains dietary fiber (which keeps the colon healthy).
Has antibacterial properties
Helps digestion (relieves gas, bloating, and nausea).
Can be used as a mosquito repellent

PHEW!

That’s a HECK of a lot of health benefits, don’t you think?

Thankfully you can combine many of these ingredients together in my SUPER EASY & SUPER SKINNY recipe for a mini spice cake. In fact, this recipe is SO easy that you can make this baby cake in less time than it took you to read this entire post! The best part of all? There’s no need to preheat your oven, because this recipe can go right in the microwave…and STRAIGHT into your mouth!

Quick, healthy, and delicious??? Now THAT’s what I’m talking about!

Skinny-Mini Spice Cake

Dry Ingredients:

1/3 cup whole wheat flour (or spelt flour)
3 tablespoons brown sugar (or white sugar, coconut sugar, 3-4 packets of stevia depending on how sweet you like your desserts).
1 and 1/2 teaspoons of pumpkin pie spice
Slightly under 1/2 teaspoon baking powder
Dash of salt

Wet Ingredients:

3 heaping tablespoons all-natural, unsweetened applesauce**
1 teaspoon unsweetened almond milk
1/2 teaspoon pure vanilla extract
2 teaspoons coconut oil (melted)

**If you are looking to make a light and fluffy cake, use applesauce. However, if you are looking to make a hearty muffin, bread or quickloaf, sub pumpkin. This will make the cake much denser.

Directions:

Combine all dry ingredients, mix well, and set aside.
Mix all the wet ingredients together and add to the dry ingredients. Mix until combined (do not over mix).
Spray a small ramekin/microwave safe bowl/mug with an all-natural cooking spray (like these from Pier 1).
Microwave on HIGH for 2 minutes (or until cooked though when poked with a fork/toothpick–each microwave can be a bit different, so it is best to cook for less time and add more once you know how your microwave works).

Pumpkin Pie Icing

1/3 cup all-natural powdered sugar
2 teaspoons unsweetened almond milk (or light coconut milk)
1/8 teaspoon all-natural vanilla extract
1/4 teaspoon pumpkin pie spice or cinnamon(feel free to add less if you’d like– I prefer my icing super spicy, but it’s best to add just a little bit at first and taste test along the way).
1/2 to 1 teaspoon Earthbalance (or another vegan buttery spread– you can omit this if you want it to be 100% fat-free, but I think the texture is better with this tiny amount added).

NOTE: If you are looking to keep the sugar down, you can omit the icing and just sprinkle your cake with some cinnamon or a dollop of vegan yogurt. Or perhaps even Fat Free Banana Ice Cream?! I happen to adore frosting and icing of any kind so I slathered this pumpkin pie icing all over my Skinny-Mini Spice Cake. What can I say…it’s my one weakness!)