Coconut Breastmilk Supplement (MJ's Baby Food)

*Always speak with your Holistic Practitioner or doctor when adding supplements to your eating plan.

Not all mothers can use only breast milk to feed their babies. Many women around the world make their own formula. Originally used as a supplement to breast milk, this recipe can be also used in place of vitamin shakes if dairy or soy is an issue for you.

Humans and coconut palms have evolved together over millions of years. Not only are the fats, minerals and enzymes provided by this plant incredibly similar to those in human breast milk, they offer immune boosting and brain development  powers of great benefit to humans - babies and adults alike. It’s a natural choice for breast milk supplementation.

Whether your baby is recovering from antibiotics or illness, preparing for a trip or daycare, was born early, needs to gain weight, or is healthy and growing, he or she may benefit from an addition of probiotic bacteria to the diet. This supplemental formula is designed as a complement to breast milk and is a healthy, living alternative to commercial formulas and meal replacements which may contain soy, cow’s milk, synthetic vitamins, and supplements of chemical or animal origin.

The ratios of ingredients were established using nutritional data analysis of human breast milk (from the USDA National Nutrient Database for Standard Reference) and two types of commercial soy formula. What's great about making this supplement yourself is that you can tune the ingredients to your situation and baby's tastes. Our son (MJ, pictured above) is gaining and growing well now so we are tapering off on the sugars. If you would like a vegan version, omit the egg yolks.

• Base: coconut water, spring water, coconut yogurt, young Thai coconut meat

• Fats: coconut oil, hemp oil, olive oil

• Proteins: nutritional yeast, egg yolk powder

• Carbohydrates (sugars): coconut nectar, maple syrup

• Probiotics: raw coconut yogurt, probiotic supplement

• Supplements: Honest Company multi vitamin (contains iron), baby DHA, vitamin D3 

Once you get used to working with all the ingredients, it takes about 15 minutes to put together a batch and is as easy as making a superfood smoothie. I keep my ingredients in 2 bins in the fridge and the cupboard so when it's time to make a batch, everything is together. It can be frozen and has a shelf life similar to breast milk (since it's a living food).

I taste each batch I make - if I don't think to myself, "Man, I should make a batch for me!", then it doesn't go to the baby.

I wouldn't be a mom if I didn't say this - breast milk is important. Always offer a breast before a bottle. And while hygiene and cleanliness are always part of well-run kitchen, remember your baby doesn't live in a lab. That's why we love probiotics!

Disclaimer

Nutrient facts of this supplement are based on nutritional data analysis and have not been molecularly or chemically tested by a third-party. This information is not intended to diagnose or treat any disease.

I can only speak for use of the brands specified in the links in this recipe. I receive no incentive for using these brands.

Baby Coconut Yogurt

• 2 cups                  Young Thai Coconut Meat

• 3/4 cup                Warm Spring Water

• 2 tbsp                   Coconut Nectar or Maple Syrup

• 1/4 tsp                 Ther-Biotic Infant Probiotic (Klaire Labs)

Blend all ingredients in a clean blender. Pour into clean jars, leaving room for expansion (about half), and allow to ferment on the counter covered by a clean towel for 12 - 18 hours. Refrigerate. Lasts 3-5 days.

Makes 2-3 batches of formula. Alternately, you can use an additional 1/2 cup young Thai coconut meat and 1 tsp infant probiotic in the recipe below as a substitute for the yogurt.

Coconut Formula

• 1/2 cup                Baby Coconut Yogurt (above)

• 1/2 cup                Young Thai Coconut Meat

• 2 cups                  Spring Water

• 1.5 tbsp                Fortified Nutritional Yeast

• 1 tbsp                   Egg Yolk Powder

• 2 packets              Honest Baby & Toddler Multi Powder

• 0.25 ml                 Vitamin D3

• 2 ml                      Baby DHA

• 1 tbsp                   Hemp Oil

• 1.5 tbsp                Extra Virgin Olive Oil

• 1 tbsp                   Virgin Coconut Oil

• 1.5 tbsp                Coconut Nectar

• 1.5 tbsp                Maple Syrup

• 0.5 tbsp                Coconut Aminos (or 1/16 tsp Sea Salt) Do not use table salt

• 2 cups (16 oz)       Fresh Young Coconut Water

Combine all ingredients (except coconut water and 1 cup spring water) in a high speed blender. This recipe makes 1 blenders-worth (6 cup capacity).

Emulsify ingredients by adding slowly while blending and finish with the remaining cup of spring water. Run blender on high for about one minute to homogenize. Switch off blender and add coconut water. Blend on low until mixed.

Squeeze through a nut milk bag into a bowl or pitcher if using nipples. This mixture flows through a number 3 or fast flow nipple. Keep in refrigerator. Recipe makes a little over 42 ounces and can be kept fresh using the same protocol as breast milk. Keeps in the refrigerator about 3-4 days. It can also be frozen and may separate on standing.

Because of the probiotics, this formula should not be heated in a bottle warmer. Warm bag or bottle in a container of hot tap water if needed. Thaw similarly in cold tap water.

If you're uncomfortable fermenting raw yogurt, replace with an extra 1/2 cup coconut meat and 1 tsp of probiotic powder.

Notes

Baby Coconut Yogurt (homemade) is a source of probiotic colonies of bacteria that proliferate in the baby’s intestine – improving digestion and protecting from illness. Using an infant probiotic for fermentation insures the baby’s maturing gastrointestinal tract can metabolize the acids made by the bacteria.

Infant Probiotic is added to enrich gut flora and maintain intestinal integrity. Serving is 40 billion CFUs per day in a base of inulin derived from chickory root. Ther-Biotic® Infant Formula is designed to support a normal infant microflora that can be easily disrupted by cesarean section delivery, formula feedings, antibiotics, toxin exposures, and a maternal diet lacking in fresh fruits and vegetables.

Young Thai Coconut Meat is used as a thickener and source of lauric acid, medium triglyceride saturated fats and living enzymes that aid in digestion and metabolism. Thicker formula aids in swallowing and helps to prevent spit-up.

Humans and coconut palms have evolved together over millions of years. Not only are the fats, minerals and enzymes provided by this plant incredibly similar to those in human breast milk, they offer immune boosting and brain development  powers of great benefit to humans - babies and adults alike. But don't take my word for it. Even a small amount of research into the coconut palm will explain why it seemed like a natural choice for breast milk supplementation.

Spring Water is free of added fluoride or chlorine and retains natural trace minerals.

Fortified Nutritional Yeast is a complete protein source. It has been fortified with vitamins, including B12 from bacteria.

Egg Yolk Powder is used as a source of protein, cholesterol and choline. Recipe can be made vegan by omitting egg yolk powder, but realize that human breast milk is an animal product and babies are not vegan by nature. Egg yolk is not considered an allergen as egg whites are.

Baby Multivitamin Powder from The Honest Company is an all whole-food-based multivitamin that contains minerals, vitamins, superfoods and probiotics. It is free of gluten, soy, wheat, casein, gelatin, sodium, dairy, eggs, lactose, sweeteners/HFCs, starch, tree nuts, peanuts, fish/shellfish, GMOs, dyes/colors, parabens, phthalates, preservatives, salicylates, artificial flavors, pesticides, herbicides, heavy metals and synthetic additives.

Vitamin D3 (from Lichen) is added to provide an additional 200 IU per day.

Baby DHA (from Algae) is a hexane-free source of premade DHA and EPA and also a source of calcium and iodine.

Hemp Oil has a ratio of 3:1 Omega-6 to Omega-3 fatty acids and is a source of the Omega fatty acids used to make DHA. It is also used to balance the ratio of saturated, monounsaturated and polyunsaturated fats as it is mostly composed of polyunsaturated fats. Hemp oil does not contain THC.

Extra Virgin Olive Oil is used to balance the ratio of saturated, monounsaturated and polyunsaturated fats. It is mostly monounsaturated fats. Also a source of the Omega fatty acids used to make DHA in the body.

Virgin Coconut Oil is a source of saturated fat from medium chain triglycerides similar to those found in human breast milk. It is easily digested and used as energy in the body. Saturated fat is an important part of a baby's diet.

Coconut Nectar is a raw sweetener that exudes from the blossoms of the coconut tree. It is a low glycemic carbohydrate source that does not spike blood sugar levels in the body. It contains 17 amino acids, minerals, vitamin C, broad-spectrum B vitamins, has a nearly neutral PH and is enzymatically alive. Maple Syrup can be substituted for coconut nectar if needed.

Maple Syrup is a high glycemic source of carbohydrates and minerals. Grade B is less-processed and has a higher mineral content than Grade A. Coconut nectar can be substituted for maple syrup if needed.

Coconut Aminos (Coconut Sap, Sun-Dried Sea Salt) is used to balance the sodium potassium ratio. Aminos are enzymatically alive and contain 17 amino acids, minerals, vitamin C, and broad spectrum B vitamins. Sea Salt be used in place of aminos, but table salt should not be used as it may contain talc and synthetic iodine.

Fresh Young Coconut Water has a mineral composition similar to human plasma and contains lauric acid. This, along with enzymes, amino acids, microminerals and nutrients contribute to its antioxidant, antibacterial, antiviral, anti-protozoal, and antifungal properties. See Coconut (Cocos nucifera L.: Arecaceae): In health promotion and disease prevention.

Harmless Harvest coconut water has been pressurized rather than pasteurized to remove potentially harmful bacteria.

Estimated Nutrition

Ingredients List 

Reference

Source: USDA National Nutrient Database for Standard Reference

 

Baked Patatas Bravas

Inspired by Saveur’s Patatas Bravas http://www.saveur.com/article/recipes/patatas-bravas

One of my favorite Spanish dishes from Café Iberico in Chicago is the Patatas Bravas. This spicy dish is usually made with deep fried potatoes, but since giving up fried foods, I tried making it baked. It worked well; and gave us an amazing rendition with a spicy or mild bravas sauce and all the flavor I savored from the restaurant.

You can also make this with the potatoes fried or cooked in an air fryer.

 ·        3 tablespoon olive, coconut oil, or butter (vegan or otherwise)

·        2 1⁄2 pounds fingerling or small waxy potatoes (peeled or skins-on & quartered)

·        1 ½ cups crushed tomatoes

·        ¼ to 1 teaspoon smoked paprika (depending on your spice tolerance)

·        ½ teaspoon ground turmeric

·        A dash of crushed red peppers

·        1 teaspoon dulse (optional)

·        1 tablespoon nutritional yeast (optional)

·        1 tablespoon date syrup or sweetener like sugar

·        2 teaspoons Balsamic crème (optional)

·        2 cloves garlic (peeled and minced)

·        1⁄2 small yellow onion (diced)

·        Sea salt and freshly ground white or black pepper to taste

·        ¼ cup mayonnaise for topping (vegan works well)

·        Fresh parsley or scallions for garnish (optional)

Baking:

Preheat convection oven to 375 degrees Fahrenheit. In a small saucepan, sauté the onions and garlic with 2 tablespoons oil. Add the paprika, turmeric, crushed red peppers, Balsamic crème, and salt and pepper. Sauté until fragrant and mix in the dulse and nutritional yeast. Add tomatoes and simmer while you start the potatoes.

In a large bowl, swirl remaining 1 T oil with potatoes, salt and black pepper and place in a casserole dish with a lid. Bake for 20 minutes.

Cover the potatoes with the tomato sauce and bake {covered} for another 20 minutes. Remove the lid and bake for 10 minutes more on the top rack to thicken the sauce.

Remove from oven and add mayonnaise. Mix together and garnish with parsley and/or scallions. Let this dish rest for a few minutes and enjoy :)

 Heat oil or butter in a 2-qt. saucepan over medium-high heat. Add paprika, sugar or date syrup, Balsamic crème (of using), tomatoes, red pepper, garlic, onion, salt, and pepper. Simmer tomato mixture, stirring occasionally, until slightly reduced, about 5 minutes; set bravas sauce aside.

Frying:

Heat 2″ frying oil in a 6-qt. saucepan until a deep-fry thermometer reads 220°. Add potatoes all at once to oil; cook until tender and pale golden, 35–40 minutes. Using a slotted spoon, transfer potatoes to paper towels to drain; chill 30 minutes. Remove oil from heat.

Return pan of oil to heat until a deep-fry thermometer reads 350°. Working in batches, fry potatoes until golden brown and crisp, 4–5 minutes. Using a slotted spoon, transfer potatoes to paper towels to drain; season with salt.

If using an air-fryer, swirl cut potatoes in a large bowl with oil, dulse, salt, pepper, and turmeric. preheat for 3 minutes, and then cook for at least 20 minutes, stirring occasionally and adding a spray of oil if needed.

Drizzle potatoes with the reserved Bravas sauce and mayonnaise; garnish with parsley and/or scallions if you like. :)

Tibetan Potato Soup

I’m not sure where I acquired this recipe, but I have great gratitude for whoever wrote it down. This is the most healing soup you will ever encounter…(Take a seat, Chicken Noodle). The capsaicin in the chili power and curcumin in the turmeric are anti-viral and super anti-inflammatory.

You can make it as spicy as you like and it traditionally uses ghee rather than coconut oil, but I feel the monolaurin in the coconut oil is important in boosting the immune potency of this soup.

You may wonder why I have so many soup recipes… to me, soup is spleen food. When you’re recovering from an illness like EBV or a degenerative condition like hyperthyroidism, you need to feed your spleen to heal. Cooking the soup helps break down the nutrients so your body has less work to do, allowing your spleen to build blood for your body.

Makes about 8 cups.

Ingredients

• 1/4 cup coconut oil

• 1 tablespoon minced gingerroot

• 1 tablespoon minced garlic

• 1 cup diced onion

• 1/2 teaspoon turmeric

• 1/2 teaspoon chili powder

• 1/2 teaspoon garam masala

• 3 cups mashed potatoes

• 4 cups spring water or veggie broth

• 1 cup chopped carrots

• 1 cup spinach or chard leaves, chopped

• 1 -1/2 teaspoons apple cider vinegar

• Dulse seaweed flakes to taste (red seaweeds help clean the body of heavy metals)

• 2 teaspoons Kosher and/or Sea salt

• 1/4 teaspoon black pepper

• 2 tablespoons chopped green onions or chives

• parsley

Directions

1. Melt oil in large saucepan over medium heat.

2. Add ginger, garlic, onion and carrots and stir-fry over medium to medium-high. Heat for 5 minutes.

3. Add turmeric, chili powder and masala. Stir-fry 1/2 minute longer.

4. Add potato and mix. Cook and stir 3 minutes. (If you like a smooth soup, add water or broth, 1 cup at a time, stirring constantly with wire whisk to prevent lumps from forming.)

5. Stir and add spinach.

6. Mix well and bring to boil. Add vinegar, dulse, salt and pepper.

7. Simmer 5 minutes. If soup is too thick, add water.

8. Add green onions or parsely and mix well.

9. Let rest before serving.

Raw Cookies

The ingredients are pretty flexible in this recipe and we usually make it with whatever we have on-hand. They are quite decadent, but are also vegan and gluten-free!

Makes 15-20 

• 1/8 C goji berries or dried mango

• 1/4 C Macadamia nuts

• 1 t coconut flour

• 1 t coconut oil

• 1 T hemp seeds, coconut flakes or sunflower seeds

• 1 C unsalted nuts combination; (example: 1/2 C cashews, 1/4 C walnuts, 1/4 C almonds)

• 1/4 C dried strawberries, dried apricots or raisins

• 3/4 C dates (pitted)

• 1/2 C topping:

  • ground cashews

  • ground walnuts

  • ground pistachio nuts

  • coconut flour

  • coconut flakes

  • sesame seeds

Blend all ingredients in the food processor; it works best if you start from the top of the list and add them two-by-two, blending between each addition. Once you reach the dates, start pinching the dough to see if it sticks together. If not, keep blending and add additional dates if needed. Once it is sticky enough, roll into balls and roll through selected toppings (a big bowl works well for this). Cashew powder has been the winner in taste-tests, but they’re all good :)

COCONUT WHIPPED CREAM

14 ounces Coconut Cream (can)

3 tablespoons Powdered Sugar (optional)

1 teaspoon Vanilla Extract (optional)

Wisk together until desired thickness.

PUMPKIN SLAB PIE

From the recipes: Grain Free Pumpkin Slab Pie from MI Gluten-Free Gal and Gluten  Free Vegan Pumpkin Pie from Sarah Bakes Gluten Free

For the crust:

1 pkg Chebe Cinnamon Roll Mix (1-1/4 cups)

2 tbsp oil

1 egg

4 tbsp cold butter, cut into chunks

4 tbsp ice cold water

For the Filling:

2 1/4 cups pure pumpkin purée

3/4 cup full-fat coconut milk

1/2 cup cane sugar

1/4 cup pure maple syrup

1/4 cup cornstarch or tapioca starch

1 teaspoon pure vanilla extract

1-1/2 teaspoons ground cinnamon

1/2 teaspoon ground ginger or 1 teaspoon ginger juice

1/4 teaspoon ground nutmeg

non-dairy whipped topping for serving (optional)

In a large bowl, combine ingredients for the filling and whisk until completely combined. Cover bowl with saran wrap and refrigerate for one to two hours.

Meanwhile, prepare the crust. Add the Chebe Cinnamon Roll mix to a food processor, along with the oil and egg. To that, add the cold butter. Pulse until a dry sand texture develops.

Slowly add the ice cold water to the processor, one tablespoon at a time. Process until a ball of dough forms. Lightly flour a work surface with grain free flour or tapioca starch. Roll the large portion of dough into a large rectangle, approximately 11 by 15 inches.

Transfer crust to an un-greased quarter sheet pan. Use your fingers to press into place, making sure dough forms up the sides of the pan. Place pan in refrigerator for 15-20 minutes for crust to chill. Doing so prevents the crust from shrinking as it bakes.

Preheat the oven to 425 degrees. Once oven is preheated, removed crust and filling from the refrigerator. Pour approximately half of the pie filling into the prepared crust. Bake the pie at 425 for 10 minutes. Then, immediately turn the temperature down to 350, and continue to bake for another 20-60 minutes. Check every 20 minutes. Bake until the outer edges of the slab pie are set, and the center is ever so slightly jiggly.

Chill in the refrigerator or set on the counter to cool.

GLUTEN-FREE CHERRY HAND PIES

From MI Gluten-Free Gal

Prepared Pie Crusts

Cherry Pie Filling

1 beaten egg

Course sugar crystals for decoration

For the crust:

1 pkg Chebe All Purpose Bread Mix (1-1/4 cups)

2 tbsp oil

2 eggs

4 tbsp cold butter (cut into chunks)

4 tbsp ice cold water

Use Chebe All Purpose Bread Mix to make two pie crusts. I use a stand mixer to cut in the butter an and make the dough. Roll the dough out to make two 9-inch crusts. You can use them both or freeze one for later. Preheat oven to 400 F degrees.

Cut out 3 1/2" round circles. I used only one pie crust, which resulted in 8 circles. Brush bottom crust with beaten egg. Then, top with 2-3 tbsp cherry pie filling. Take another circle of crust and lightly brush with beaten egg. Place egg side down on top of cherry filling. Using fork, crimp edges of the gluten-free cherry hand pie closed.

Brush top of hand pie with beaten egg and sprinkle with sugar crystals. Repeat steps with additional pie crust dough. Bake gluten-free cherry hand pies covered with brown paper bag for 25 minutes. You can remove bag during last three minutes of baking to achieve a darker crust.

GINGER CRANBERRY SAUCE

This year we are trying one from Pond Hill Farm.

Makes about 2 1/2 cups, serves 6

¼ cup grape seed or coconut oil

1 cup orange juice

1/2 cup coconut sugar, coconut nectar or date syrup

1/8 cup fresh ginger (peeled and minced) or 1 teaspoon ground ginger or 1 tablespoon ginger juice

2 ounces fresh or frozen and thawed cranberries

1 cup crystallized (candied) ginger, finely chopped, divided

1 tablespoon orange zest

a pinch of sea salt

dash of lemon and orange zest

Simmer ginger briefly in oil with salt. Pour juice and sugar into a medium saucepan and  heat over medium heat, stirring often, until sugar has dissolved. Add cranberries and  bring to a boil. Reduce heat and simmer for 10 minutes or until liquid thickens.

Add a third of the crystallized ginger and simmer, stirring often, until cranberries have  popped and sauce is thickened to desired consistency, about 10 minutes more…

Remove from heat, stir in orange zest and all but a few pieces of the remaining crystallized ginger. Set aside to let cool to room temperature. Garnish with reserved crystallized ginger and lemon zest.

PINEAPPLE BEETS

3-4 red beets

1 cup pineapple juice

Slice beets and sauté with pineapple juice, de-glazing pan with more juice from time to time. Simmer until soft.

CANDIED SWEET POTATOES

Several sweet potatoes (peeled)

1 cup coconut sugar or brown sugar

1/3 cup vegan butter or coconut oil (chilled)

Slice the sweet potato. Cut the chilled butter or oil into squares or chunks. Layer the sweet potato, butter and sugar and bake until soft. Check at 35 –45 min.

PORTOBELLO FRENCH BEAN CASSEROLE

Makes: 5 cups; serves: 4 to 6

MUSHROOM SAUCE

3 tablespoons olive oil

¼ cup diced onions

3 cups sliced white mushrooms or Portobello mushrooms

2 tablespoons chickpea flour

1 1/2 cups vegetable broth

1/8 teaspoon pepper

1/8 teaspoon garlic powder

Pinch dried thyme

1/3 cup vegan creamer (unsweetened)

In a 3-quart saucepan; heat the oil over medium-high heat. Cook onions with garlic  powder until translucent. Add flour and stir. Add 1 cup broth ¼ cup at a time and stir until broth is thickened. Add the mushrooms; cook, stirring, until softened, about 3  minutes. Stir in remaining broth, pepper, and thyme. Cook, stirring constantly, until soup  comes to a boil. Add the creamer and remove from heat, stirring until the cream is  warmed.

GREEN BEAN CASSEROLE

16 oz Fresh or frozen green beans (French-cut)

4 – 5 cups Mushroom Sauce

1 small can (8 oz) Water chestnuts (chopped)

Fried onions (1/8 cup)

Black pepper

Preheat oven to 350°. Layer green beans, water chestnuts, sauce, onions and pepper; then repeat, saving  some onions for later. Bake 40 minutes. Add remaining onions and bake for 5 minutes to brown.

BRUSSELS SPROUTS WITH CRANBERRIES AND BALSAMIC GLAZE

Brussels Sprouts

Red Onion

Olive oil

Cranberries

Balsamic Crème

Sauté Brussels Sprouts with red onion and olive oil. Add cranberries to warm and drizzle  with balsamic crème.

MASHED CAULIFLOWER

Serves 4

Mashed cauliflower tastes similar to mashed potatoes but with fewer carbs. Top with chopped  herbs like chives, dill or scallions.

1 head cauliflower

3-4 tablespoons vegan butter or butter flavored coconut oil

1 tablespoons extra virgin olive oil

Sea salt and ground black pepper to taste

Herbs for topping

Bring a large pot of salted water to a boil. Add cauliflower or potatoes and garlic and cook until  very tender, about 10 minutes. Reserve 1/4 cup of the cooking liquid and then drain well and  transfer cauliflower to a food processor. Add oil and reserved water, 1 tablespoon at a time, and  puree until smooth. (Or mash with a potato masher). Season with salt and pepper and serve.

CASHEW CREAM GRAVY

3 cups cashews, milled in blender (or almonds, soaked overnight)

2 cups Cremini and Shiitake mushrooms (sliced or chopped)

2 cups veggie broth

2 tbsp cassava or chickpea flour

3 cloves roasted garlic

1 shallot or 2 Cipollini onions

1 lemon (juiced)

1/2 to 1 cup water

1 tbsp nutritional yeast

1 tbsp sea salt (to taste)

1 tbsp poultry seasoning

Dried or fresh sage

In a medium saucepan, sauté mushrooms with onions, shallot and garlic until softened.  add flour and stir. Pour in broth and seasoning and bring to a simmer. Blend nuts, lemon  and water to make the cashew sauce. Add water until you reach a smooth consistency.  Remove saucepan from heat and add cream sauce, stirring until warmed. This gravy can  be rewarmed without worrying about separation. Sprinkle on some sage. You can also  blend in the blender for a smoother gravy.

GARLIC MASHED POTATOES

Serves 4

8 medium potatoes·

a massive amount of garlic (if tolerant)

1 to 3 tablespoons extra virgin olive oil

½ tablespoon truffle oil *optiona

Sea salt and ground black pepper to taste

Bring a large pot of salted water to a boil. Add potatoes and garlic and cook until very tender, about 10 minutes. Reserve 1/4 cup of the cooking liquid and then drain well and transfer to a food processor. Add oil and reserved water, 1 tablespoon at a time, and puree until smooth (or mash with a potato masher). Season with salt and pepper and herbs to serve.

Veggie Thanksgiving 2021

People tend to ask what we eat as a vegan and gluten-free family for Thanksgiving. While we do eat eggs from a local farm to help make gluten-free baked goods, most if not all these recipes can be made without eggs. Our preferred egg replacer is from Ener-G.

Search Here for Recipes

Veggie Thanksgiving 2020

You may be wondering why our Thanksgiving recipes have no photos. Well, usually we host Thanksgiving and that entails quite a bit of running around. This year we paired down a bit, so some pictures will soon start arriving in these recipes… but for now, here’s how to make them.

THANKSGIVING MENU 2020

STARTERS

 Garnish Tray with a Mixture of Olives, Garlic Mushrooms, Marinated Artichokes, Sweet Gherkins & Cornichons

 (Blue Hubbard) Butternut Squash Soup

MAIN COURSE

Quorn Meatless Roast (frozen)

Chebe Gluten-Free Cheese Rolls (boxed)

Simple Mills Almond Bread (boxed)

Miyoko’s Cultured Vegan Butter

Seared Portobello Spears

Garlic Mashed Potatoes

Shiitake Cashew Cream Gravy

Brussels Sprouts with browned butter and onions

Corn (frozen)

Gf vegan Macaroni and Cheese (frozen)

Gingered cranberry sauce with pomegranate pear pudding

DESSERT

GF Brownies (boxed) Thanks Grandma Gloria!

Egg Nog

BLUE HUBBARD SQUASH SOUP

 ×        1 Blue Hubbard squash (or Kabocha or 2 acorn) – you need 3-4 cups of flesh

×         3 tbsp coconut oil

×         1 tbsp olive oil

×         3 – 6 cloves garlic

×         2 cups veggie broth

×         1 can coconut milk

×         1 tsp turmeric

×         dash of dulse

×         dash of nutritional yeast

×         sea salt (1-2 tbsp) and black pepper to taste

Hubbard squash was known as the squash of the aristocracy due to its sought-after nutty flavor and smooth, creamy texture.

Preheat oven to 375 degrees (convection). Cut squash and remove seeds (these can be toasted while the squash bakes, coated in olive oil and salt, until crispy at the edges). Place on a large baking sheet and roast for 30-45 min until soft.

Sauté coconut oil, garlic and spices for a few minutes in a large saucepan until fragrant. Add broth and squash and simmer and salt to desired taste. Add coconut milk and stir. Remove from heat and add an olive oil float. Transfer by cup to a blender (only 1/3 full as it can splash due to the heat) and blend in batches, transferring to a clean bowl. When all is blended, return to saucepan to reheat. Enjoy!

TRUFFLE MASHED POTATOES WITH CAULIFLOWER

 Serves 4

Mashed cauliflower tastes similar to mashed potatoes but with fewer carbs. Top with chopped herbs (fresh chives)

 ×         1 medium head cauliflower and 4-5 potatoes, trimmed and cut into small florets and chunks (about 6 to 7 cups) or you can sub 5 more potatoes for the cauliflower

×         a massive amount of garlic (if tolerant)

×         1 to 3 tablespoons extra virgin olive oil

×         ½ tbsp. truffle oil

×         Sea salt and ground black pepper to taste

 Bring a large pot of salted water to a boil. Add cauliflower, potatoes and garlic and cook until very tender, about 10 minutes. Reserve 1/4 cup of the cooking liquid and then drain well and transfer cauliflower to a food processor. Add oil and reserved water, 1 tablespoon at a time, and puree until smooth. (Or, mash cauliflower with a potato masher). Season with salt and pepper and serve.

SHIITAKE CASHEW CREAM GRAVY

 ×         3 cups cashews, milled in blender (or almonds, soaked overnight)

×         2 cups Cremini and Shiitake mushrooms

×         2 cups veggie broth

×         2 tbsp cassava or chickpea flour

×         3 cloves roasted garlic

×         1 shallot or 2 cipollini onions

×         1 lemon, juiced

×         1/2 to 1 cup water (for smooth consistency)

×         ½ tbsp nutritional yeast

×         1 tbsp sea salt (to taste)

×         1 tbsp turkey poultry seasoning

×         a dash of pitta churna

×         fresh sage, dried

In a medium saucepan, sauté mushrooms with onions, shallot and garlic until softened. add flour and stir. Pour in broth and seasoning and bring to a simmer. Blend nuts, lemon and water to make the cashew sauce. Add water to desired consistency. Remove saucepan from heat and add cream sauce, stirring until warmed. This gravy can be rewarmed without worrying about separation. Sprinkle on some sage from the garden and enjoy with mashed potatoes.

PORTOBELLO FRENCH BEAN CASSEROLE

Makes: 5 cups; serves: 4 to 6

 MUSHROOM SAUCE

 ×         3 tablespoons olive oil

×         ¼ cup diced onions

×         3 cups sliced white mushrooms or portobellos

×         2 tablespoons chickpea flour

×         1 1/2 cups vegetable broth

×         1/8 teaspoon pepper

×         1/8 teaspoon garlic powder

×         Pinch dried thyme

×         1/3 cup vegan creamer (unsweetened)

In a 3-quart saucepan; heat the oil over medium-high heat. Cook onions with garlic powder until translucent. Add flour and stir. Add 1 cup broth ¼ cup at a time and stir until broth is thickened. Add the mushrooms; cook, stirring, until softened, about 3 minutes. Stir in remaining broth, pepper, and thyme. Cook, stirring constantly, until soup comes to a boil. Add the creamer and remove from heat, stirring until the cream is warmed.

 

GINGER CRANBERRY SAUCE

 Makes about 2 1/2 cups, serves 6

×         ¼ cup grapeseed or coconut oil

×         1 cup orange juice

×         1/2 cup coconut sugar, coconut nectar or date syrup

×         1/8 cup fresh ginger, peeled and minced

×         1/4 tsp ground ginger

×         12 ounces fresh or frozen and thawed cranberries

×         1 cup crystallized (candied) ginger, finely chopped, divided

×         1 tablespoon orange zest

×         pinch of sea salt

×         dash of lemon and orange zest

Simmer ginger briefly in oil with salt. Pour juice and sugar into a medium saucepan and heat over medium heat, stirring often, until sugar has dissolved. Add cranberries and bring to a boil. Reduce heat and simmer for 10 minutes or until liquid thickens. Sauce will thicken while it cools.

Add a third of the crystallized ginger and simmer, stirring often, until cranberries have popped and sauce is thickened to desired consistency, about 10 minutes more…

Remove from heat, stir in orange zest and all but a few pieces of the remaining crystallized ginger. Set aside to let cool to room temperature. Garnish with reserved crystallized ginger and lemon zest.

 We serve this alongside our jellied canned cranberries, of course.

 

EGG NOG

 (from Wrigleyville Dental’s Newsletter)

 ×         4 egg yolks

×         1/2 cup coconut sugar

×         2 cans full-fat coconut milk

×         1 tsp freshly grated nutmeg

×         1/4 tsp cinnamon

×         dash of almond milk (for thinning)

Beat yolks for a couple minutes, then gradually add coconut sugar. Let sugar dissolve and set aside. In a saucepan, simmer coconut milk on low heat, then add spices.

Begin to mix eggs again on low hear and slowly add a spoonful of the coconut milk mixture. Repeat until about a cup has been transferred.

Now add the egg and coconut milk mixture back into the saucepan. Simmer the mixture for a few minutes then turn off heat and allow to cool.

Refrigerate to chill and thicken. When ready to serve, add almond milk to thin to taste and sprinkle the top with freshly grated cinnamon and nutmeg.

Veggie Thanksgiving 2019

While our menu will probably change this year, I thought I would share some ideas from last year’s menu to get you inspired with your planning and shopping for this year :)

THANKSGIVING MENU 2019

 STARTERS

 Garnish Tray with a Mixture of Olives, Marinated Artichokes, Sweet Gherkins & Cornichons

 Deviled eggs

Beet salad with almond ricotta, mixed greens and toasted walnuts, paired with Herb Vinaigrette or Balsamic Crème

 Blue Hubbard Squash Soup

 MAIN COURSE

 Chebe Gluten-Free Rolls or Simple Mills Almond Flour Bread

Corn

Lentil Loaf (from Chicago Diner)

Stuffing (from Chicago Diner)

Brussels sprouts with Cranberries and Balsamic Glaze

Truffle Mashed Potatoes

Shiitake Cashew Cream Gravy

Portobello French Bean Casserole

Praline Sweet Potatoes

Ginger Orange Cranberry Sauce with Candied Ginger

 DESSERT

 Semi-Raw Apple Tart

Pumpkin Pie

Selection of Teas

Egg Nog

BASIC MUSTARD VINAIGRETTE RECIPE

 from Reluctant Gourmet

 Servings: 1/2 cup

 1 glove of garlic, smashed

2 tablespoons of balsamic vinegar

1 teaspoon Dijon mustard

5-6 tablespoons oil (olive or grapeseed)

pinch of dried parsley

pinch of dried thyme

salt and freshly ground pepper to taste

In a clean jar or small bowl, add the vinegar, garlic, mustard and mix well. Slowly add the olive oil while either whisking or stirring rapidly with your fork. Add the parsley and thyme, salt and pepper, taste and adjust seasonings. Enjoy!

BLUE HUBBARD SQUASH SOUP

 1 Blue Hubbard squash (or Kabocha or 2 acorn) – you need 3-4 cups of flesh

3 tbsp coconut oil

1 tbsp olive oil

3 – 6 cloves garlic

2 cups veggie broth

1 can coconut milk

1 tsp turmeric

dash of kapha churna

dash of dulse

dash of nutritional yeast

sea salt (1-2 tbsp) and black pepper to taste

 Hubbard squash was known as the squash of the aristocracy due to its sought-after nutty flavor and smooth, creamy texture.

 Preheat oven to 375 degrees (convection). Cut squash and remove seeds (these can be toasted while the squash bakes, coated in olive oil and salt, until crispy at the edges). Place on a large baking sheet and roast for 30-45 min until soft.

Sauté coconut oil, garlic and spices for a few minutes in a large saucepan until fragrant. Add broth and squash and simmer and salt to desired taste. Add coconut milk and stir. Remove from heat and add an olive oil float. Transfer by cup to a blender (only 1/3 full as it can splash due to the heat) and blend in batches, transferring to a clean bowl. When all is blended, return to saucepan to reheat. Enjoy!

BRUSSELS SPROUTS WITH CRANBERRIES AND BALSAMIC GLAZE

 Sauté Brussels Sprouts with red onion and olive oil. Add cranberries to warm and drizzle with balsamic creme

TRUFFLE MASHED POTATOES WITH CAULIFLOWER

 Serves 4

Mashed cauliflower tastes similar to mashed potatoes but with fewer carbs. Top with chopped herbs (fresh chives) and grated cheese (violife parm)

1 medium head cauliflower and 4-5 potatoes, trimmed and cut into small florets and chunks (about 6 to 7 cups) or you can sub 5 more potatoes for the cauliflower

a massive amount of garlic
1 to 3 tablespoons extra virgin olive oil

½ tbsp. truffle oil
Sea salt and ground black pepper to taste

Bring a large pot of salted water to a boil. Add cauliflower, potatoes and garlic and cook until very tender, about 10 minutes. Reserve 1/4 cup of the cooking liquid and then drain well and transfer cauliflower to a food processor. Add oil and reserved water, 1 tablespoon at a time, and puree until smooth. (Or, mash cauliflower with a potato masher). Season with salt and pepper and serve.

SHIITAKE CASHEW CREAM GRAVY

 3 cups cashews, milled in blender (or almonds, soaked overnight)

2 cups Cremini and Shiitake mushrooms

2 cups veggie broth

2 tbsp cassava or chickpea flour

3 cloves roasted garlic

1 shallot or 2 cipollini onions

1 lemon, juiced

1/2 to 1 cup water (for smooth consistency)

½ tbsp  nutritional yeast

1 tbsp sea salt (to taste)

1 tbsp turkey poultry seasoning

a dash of pitta churna

fresh sage, dried

In a medium saucepan, sauté mushrooms with onions, shallot and garlic until softened. add flour and stir. Pour in broth and seasoning and bring to a simmer. Blend nuts, lemon and water to make the cashew sauce. Add water to desired consistency. Remove saucepan from heat and add cream sauce, stirring until warmed. This gravy can be rewarmed without worrying about separation. Sprinkle on some sage from the garden and enjoy with mashed potatoes.

 

PORTOBELLO FRENCH BEAN CASSEROLE

 Makes: 5 cups; serves: 4 to 6

 MUSHROOM SAUCE

 3 tablespoons olive oil

¼ cup diced onions

3 cups sliced white mushrooms or portobellos

2 tablespoons chickpea flour

1 1/2 cups vegetable broth

1/8 teaspoon pepper

1/8 teaspoon garlic powder

Pinch dried thyme

1/3 cup vegan creamer (unsweetened)

 In a 3-quart saucepan; heat the oil over medium-high heat. Cook onions with garlic powder until translucent. Add flour and stir. Add 1 cup broth ¼ cup at a time and stir until broth is thickened. Add the mushrooms; cook, stirring, until softened, about 3 minutes. Stir in remaining broth, pepper, and thyme. Cook, stirring constantly, until soup comes to a boil. Add the creamer and remove from heat, stirring until the cream is warmed.

 GREEN BEAN CASSEROLE

 16 oz Fresh or frozen green beans, French-cut

4 – 5 cups Mushroom Sauce

1 small can (8 oz) Water chestnuts, chopped

Fried onions 1/8 cup

Black pepper

Preheat oven to 350°

Layer green beans, water chestnuts, sauce, onions and pepper; then repeat, saving some onions for later

Bake 40 minutes. Add remaining onions and bake for 5 minutes to brown. Enjoy!

PINEAPPLE BEETS 

Slice beets and sauté with pineapple juice, deglazing pan with more juice from time to time. Simmer until soft. Enjoy!

 

PRALINE SWEET POTATOES

4 cups cooked, mashed sweet potatoes or yams

1/3 cup orange juice

1/4 cup brown sugar

3 tablespoons melted coconut butter or Miyoko’s vegan butter

1 teaspoon grated orange peel, or more to taste

1 teaspoon salt

1/2 teaspoon cinnamon

1/2 teaspoon ground ginger or 1 tablespoon fresh grated

1/4 teaspoon allspice

1/8 teaspoon pepper

PRALINE TOPPING:

1/3 cup brown sugar

1/2 cup chopped pecans

1/2 teaspoon cinnamon

1. Sweet Potato Casserole: In a bowl, combine all casserole ingredients and mix well with an electric beater. 

2. Pour into a well-greased 2-quart shallow casserole. 

3. Praline Topping: In another bowl, thoroughly combine all topping ingredients. Evenly sprinkle topping over casserole.

4. Bake at 350 degrees Fahrenheit for 30 minutes

Makes: 4 to 6 servings; Preparation Time: 10 minutes if using canned sweet potatoes; Cooking time: 30 minutes

APPLE TART

 PECAN-WALNUT CRUST

(from Thrive Market’s Paleo Thanksgiving)

 1 cup ground raw walnuts

1 cup ground raw pecans

1/2 tsp sea salt

2 T coconut oil

6 – 8 dates

1 tsp cinnamon

ALTERNATE RAW CRUST

(from http://www.sweetlyraw.com/2013/11/deep-dish-apple-pear-tart-and-big.html)

 1 1/3 cups cashews

1 1/3 cups shredded coconut

2 1/2 - 3 tablespoons maple syrup

2 pinches salt

2 tablespoons + 1 teaspoon melted coconut oil

Grind the cashews and coconut into flour in a food processor.

Add the remaining ingredients. Process to combine.

Press the mixture evenly into a deep 8" tart pan with removable bottom.

Make sure to chill it in the freezer to set properly while making the filling. You could even let it sit overnight in the fridge to set before putting the filling in for best results.

FILLING

 1/8       cup coconut flour

1/2       teaspoon ground cinnamon

1/2       teaspoon ground nutmeg

1/8       teaspoon salt

8          cups thinly sliced peeled tart apples (8 medium)

2          tablespoons coconut oil

dash of coconut sugar

Blend crust ingredients in the food processor until the dough sticks together when pressed. Transfer to a pie pan and press to flatten. Bake in a preheated 350 degree oven for 7 minutes.

 In a saucepan, combine apple filling ingredients and simmer until apples are soft and sauce has thickened. Layer into to pie crust and let set. Enjoy with some coconut whipped cream!

GINGER CRANBERRY SAUCE

 Makes about 2 1/2 cups, serves 6

×         ¼ cup grapeseed or coconut oil

×         1 cup orange juice

×         1/2 cup coconut sugar, coconut nectar or date syrup

×         1/8 cup fresh ginger, peeled and minced

×         1/4 tsp ground ginger

×         12 ounces fresh or frozen and thawed cranberries

×         1 cup crystallized (candied) ginger, finely chopped, divided

×         1 tablespoon orange zest

×         pinch of sea salt

×         dash of lemon and orange zest

Simmer ginger briefly in oil with salt. Pour juice and sugar into a medium saucepan and heat over medium heat, stirring often, until sugar has dissolved. Add cranberries and bring to a boil. Reduce heat and simmer for 10 minutes or until liquid thickens. Sauce will thicken while it cools.

Add a third of the crystallized ginger and simmer, stirring often, until cranberries have popped and sauce is thickened to desired consistency, about 10 minutes more…

Remove from heat, stir in orange zest and all but a few pieces of the remaining crystallized ginger. Set aside to let cool to room temperature. Garnish with reserved crystallized ginger and lemon zest.

 We serve this alongside our jellied canned cranberries, of course. Enjoy!

 *EGG NOG

 (from Wrigleyville Dental’s Newsletter)

 4 egg yolks

1/2 cup coconut sugar

2 cans full-fat coconut milk

1 tsp freshly grated nutmeg

1/4 tsp cinnamon

dash of almond milk (for thinning)

Beat yolks for a couple minutes, then gradually add coconut sugar. Let sugar dissolve and set aside. In a saucepan, simmer coconut milk on low heat, then add spices.

 Begin to mix eggs again on low hear and slowly add a spoonful of the coconut milk mixture. Repeat until about a cup has been transferred.

 Now add the egg and coconut milk mixture back into the saucepan. Simmer the mixture for a few minutes then turn off heat and allow to cool.

 Refrigerate to chill and thicken. When ready to serve, add almond milk to thin to taste and sprinkle the top with freshly grated cinnamon and nutmeg.

*new this year 

Best Banana Bread Ever!

This bread is based on the Zucchini Bread recipe in “The Plantpower Way” by Rich Roll & Julie Piatt. They use a mix of 6 tablespoons ground flax seeds and 1/2 cup water in place of the eggs for a vegan version.

• 2 eggs

• 1 small apple

• 1/4 cup water

• 1/4 cup coconut oil

• 5 dates

• 1/2 cup coconut sugar

• 1/2 tsp vanilla

• 3 - 4 frozen bananas

• 1 teaspoon baking soda

• 3/4 tablespoon baking powder

  Flour mix: * 2-1/2 cups of premixed gluten-free flour can also be used

• 1 cup cassava flour

• 1/2 cup almond flour

• 1/2 cup arrowroot

• 1/4 coconut flour

• 1/4 cup coconut milk powder *optional

• 1 teaspoon Pamela’s gum-free baking binder *optional

  Spices

• 1-1/2 teaspoon cinnamon

• 1-1/2 teaspoon pumpkin pie spice

• 1 teaspoon sea salt

1. Preheat oven to 350 degrees F

2. Place eggs in food processor

3. Slice apple and blend with eggs and 1/4 cup water

4. Add dates, sugar, vanilla and bananas and blend

5. In a separate bowl, sift or mix together baking soda, baking powder, flours, spices and Pamela’s baking binder (if using)

6. Fold into the wet mixture (or just blend it in with the food processor)

7. Bake in the oven for 50-55 minutes in a baking pan (shorter time for muffins - start at 20 minutes and test for doneness)

8. Enjoy your homemade banana bread!

Chickpeas and Chard

Inspired by 101 Cookbook's Lemony Chickpea Stir-Fry Recipe

If you’ve never soaked beans before… do it. You won’t regret it. Beans contain zinc, magnesium, and iron, but they also contain phytic acid which prevents these minerals from being absorbed in our bodies. By soaking your beans in hot water for 18 hours, you reduce the phytic acid content; and the taste puts those canned beans to shame.

Serves 2-4

• 2 T mix of extra-virgin olive oil and sunflower oil

• 1 small onion or a couple shallots (sliced)

• 1 cup cooked chickpeas (I soak for 18 hours and cook for 1 hour)

• 2 potatoes (peeled & cubed)

• 2 chard leaves (stems removed – great for juicing – and sliced into 1” strips)

• 1 small zucchini (optional)

• ½ of a Roma tomato (optional)

• zest and juice of ½ of  a lemon

• ½ T turmeric

• ½ T oregano

• ½ T cumin

• 1 T onion flakes kosher salt to taste

Heat 1 T of the oil mixture in a large skillet over medium-high heat and stir in a pinch of salt, 1 small onion (sliced), 2 cubed potatoes and 1 C cooked chickpeas. Add ½ T each of turmeric, oregano and cumin with 1 T of onion flakes. Sauté until the chickpeas are deeply golden. Stir in the chard and cover. Warm for 2 minutes more. Pour everything from the skillet onto a large plate and set aside. In the same skillet heat the remaining 1 T of the oil mixture, add zucchini and sauté until it starts to take on a bit of color, two or three minutes. Add the chickpea mixture back to the skillet, and remove from heat. Stir in the lemon juice and zest from half of a lemon, taste, and season with a bit more salt if needed. Top with ½ a Roma tomato before serving. Enjoy!