Category: Sweets & Treats

Gingerbread Smoothie

Jean Yates

If it’s warm for Christmas, like it is here in San Diego, I’ll be enjoying some pickleball and a nice refreshing treat after. Like this healthy vegan gingerbread smoothie.

It tastes like a cookie but it’s made with cauliflower and banana for lots of nutrients. It’s also packed with flavor from all the spices. I hope you enjoy this deliciously unique treat!  

Serves 2

gingerbread smoothie

Ingredients

  • 1 cup chef v almond or oat milk
  • 1 tbsp chef v vanilla protein (or pea protein of your choice)
  • 1 cup frozen cauliflower chopped or riced 
  • 1 frozen ripe banana
  • 1 tbsp almond butter
  • 1 tbsp coconut nectar 
  • 1/2 tsp cinnamon
  • 1/2 tsp grated fresh ginger
  • 1/8 tsp allspice
  • A pinch sea salt
  • 1 cup ice 

Directions

Blend all ingredients together in a vitamix or blender for 1-2 minutes until blended smooth. I like to top with a tiny cinnamon and I found these super cute mug cookies to decorate with! 

gingerbread smoothie

Raw Caramel Cheesecake

Chef V

This is my interpretation of a New York cheesecake. I’ve swapped the traditional cream cheese for a delicious mixture of cashews, coconut, and vanilla.

You will need to make this cake in 2 steps, and give yourself 24 hours to complete it, since you will need to soak the cashews for at least 2 hours or overnight and will need freezing time for the cake as well.

First make the crust and the “cheese” layers. Once those steps are complete, place the cake in the freezer for four hours or more. The final step is to make the topping and pour it over the chilled cake. You can serve the cake immediately or refrigerate it for up to a week. But I recommend eating it now!

Serve this to the most finicky eater and watch them become a raw food convert!  – Veronica

creamy broccoli soup

Serving Size: 6 People

Ingredients

  • Crust Ingredients:

    • 1 cup slivered almonds
    • 1 cup walnuts
    • 1 cup pre-soaked pitted dates (soaked in water overnight)
    • 1/4 tsp. sea salt
    • 1 tsp. real vanilla extract

    Cheesecake Layer Ingredients:

    • 3 cups pre-soaked cashews (soaked in water overnight)
    • 1⁄4 cup organic coconut oil
    • 1⁄4 cup coconut nectar
    • 1 tsp. real vanilla extract
    • Juice of 1⁄2 a lemon

    Caramel Sauce Ingredients:

    • 1 cup pre-soaked pitted dates (soaked in water overnight)
    • 3 tbsp. coconut nectar
    • 2 tbsp natural almond butter
    • 1/4 tsp. organic sea salt
    • 2 tbsp. coconut oil
    • 1 1/2 tsp. vanilla extract

Directions

 

Things you will need:

8-inch spring-form pan (bake-ware that sides can be removed
Coconut oil cooking spray (or cold pressed olive oil spray)

Directions:

Soak dates in water overnight. Soak cashews in water overnight. Add all crust ingredients to your vitamix and pulse until blended with still some nutty texture. Spray an 8-inch spring-form pan with healthy non-stick cooking oil.

Spread the crust evenly to cover the entire bottom of the pan. Add the cheesecake layer ingredients to your food processor and blend until completely smooth (scrape down the sides to get all the ingredients). Spread evenly over your crust.

Place in the freezer for at least 3 hours.

Place your Caramel Sauce ingredients into your food processor and blend until completely smooth (scrape down the sides to get all the ingredients).

Remove cheesecake from the freezer. Place the cheesecake on a serving pan.

Remove spring-form sides. Spread the caramel sauce evenly over the cheesecake. Cut into slices, serve and bon appetit!

Vegan & Gluten-Free Pumpkin Pie

Chef V

My oh my, pumpkin pie … how I love thee,
But how you seem to hate my belly.
For each sinfully delicious bite I take,
Your sweet and milky richness makes my tummy ache.
Is there a way to make you more nutritious,
All the while keeping you equally delicious?
The good news is yes there is,
And showing you how is my biz. (Mic drop)

Bon Appétit! – Veronica

pumpkin pie

My pumpkin pie recipe is better for your health because it contains low-glycemic coconut sugar and dairy-free coconut whipped cream. It is gluten-free.

Ingredients

chia seed egg substitute

Directions

Mix sugar, pie spice, salt, egg substitute and pumpkin puree in a large mixing bowl. Slowly add almond milk.

Press pie crust into a 9-inch baking pie dish. Pour the pumpkin mix into the pie crust.

Bake 450-degree oven for 15 minutes. Reduce the heat to 350 degrees and bake for an additional 40 minutes.

Cool on wire rack for 20 minutes. Serve immediately with my Coconut Whip Cream Recipe or refrigerate.

My oh my, pumpkin pie … how I love thee,
But how you seem to hate my belly.
For each sinfully delicious bite I take,
Your sweet and milky richness makes my tummy ache.
Is there a way to make you more nutritious,
All the while keeping you equally delicious?
The good news is yes there is,
And showing you how is my biz. (Mic drop)

Bon Appétit! – Veronica

pumpkin pie

My pumpkin pie recipe is better for your health because it contains low-glycemic coconut sugar and dairy-free coconut whipped cream. It is gluten-free.

Ingredients

chia seed egg substitute

Directions

Mix sugar, pie spice, salt, egg substitute and pumpkin puree in a large mixing bowl. Slowly add almond milk.

Press pie crust into a 9-inch baking pie dish. Pour the pumpkin mix into the pie crust.

Bake 450-degree oven for 15 minutes. Reduce the heat to 350 degrees and bake for an additional 40 minutes.

Cool on wire rack for 20 minutes. Serve immediately with my Coconut Whip Cream Recipe or refrigerate.

Gluten-Free Pie Crust

Chef V

Gluten-free pie crust – my recipe is so good you can use it for any pie recipes, sweet or savory. It’s a keeper! – Veronica

chia seed egg substitute
gluten free pie crust

Ingredients

  • 2 cups gluten-free flour (I like Bob’s Red Mill)
  • 2 tbsp. raw coconut sugar
  • ½ tsp. organic sea salt
  • 1 tbsp. Chef V’s Chia Seed Egg Substitute
  • 1/3 cup water (add tbsp. more at a time if to dry)
  • 1-cup organic unsweetened almond milk

Directions

Preheat oven for 450°F. In a large mixing bowl, mix flour, salt and sugar. Add coconut oil and mix until crumbly.

Add egg substitute and mix in well, mixture should still be crumbly. Add water by stirring in one tablespoon at a time until the dough holds together for rolling. It is better to be more moist than too dry.

Cut mixture in a half add roll into two balls (one for crust and one for topping). Flour a sheet of parchment paper or wax paper on a flat surface. Shape balls into disc shapes and place on surface.

Cover the dough with an additional piece of wax paper Roll crust out to slightly bigger than your pie tin. Remove the top wax paper, place your hand under the bottom piece of wax paper and turn over into your pie dish.

Slowly remove the wax paper from the top of the crust. If it breaks up just mold it back together. Press edges on crust with a fork to crimp the edges. Pierce bottom slightly with a fork. Add pie mixture.

Coconut Whipped Cream

Chef V

Use this vegan, gluten-free whipped cream on anything you want to make taste decadently delicious.

coconut whipped cream

Ingredients

  • 1 can full fat coconut milk (refrigerate overnight)
  • 2 tbsp. raw coconut sugar
  • 1 tsp. real organic vanilla extract

Directions

Remove the can of coconut milk from refrigerator very carefully. Make sure not to shake the can at all.

Open slowly and scrape out the top layer of coconut that is creamy (don’t worry if you get a little of the water just try to get only cream).

Place in a mixing bowl with coconut sugar and vanilla extract.

Beat the cream on high for 2 minutes or until it becomes a cream substance. Top on pumpkin pie or anything else your heart desires this holiday!

Raspberry Chia Pudding

Chef V

Chia seeds are tiny superfood heroes. They come in either white or dark brown/black and have a huge nutritional profile. They contain Calcium, Manganese, and Phosphorus and are packed with fiber, protein, and healthy Omega-3 fats. They are basically tasteless so you can add them to nearly any kind of dish. Add raspberries, cocoa nibs, and coconut and you have a decadent yet healthy dessert.

chia seed pudding

Ingredients

1 cup coconut milk or almond milk
3 tbsp. chia seeds
1 tbsp. coconut nectar
1 tsp. pure vanilla extract
2 cups fresh organic raspberries
1 tbsp. coconut flakes (optional)
1 tbsp. raw cacao nibs (optional)

Directions

In a medium sized bowl, combine milk and chia seeds and stir until there are no lumps.

Add coconut nectar and vanilla and mix well. Cover with plastic wrap and refrigerate for 4 hours.

Place raspberries in a Vitamix or food processor and puree.

Mix the raspberries with the chia pudding until completely mixed.

Serve in a glass or bowl and top with coconut and/or cacao nibs (optional). Happy V Day!

Acai Bowl

Chef V

Chef V tip: Try an acai bowl for breakfast, too!

Acai is a berry-like fruit native to the rain forests of the Amazon. It has a bitter taste and a very short shelf life, so we don’t often find them fresh in the store. Acai berries contain antioxidants, fiber, and heart-healthy fats.

acai bowl

Ingredients

  • 1 frozen unsweetened acai smoothie packet (I like Sambazon)
  • 1/2 cup frozen blueberries
  • 1/2 cup frozen raspberries or blackberries
  • 1/2 cup Chef V’s Raw Almond Milk
  • 1/2 cup fresh seasonal fruit (blueberries, raspberries, kiwi, peaches) use your favs!
  • 1 tablespoon shredded unsweetened coconut
  • 1/4 cup crushed raw almonds, optional

Directions

In a Vitamix, process frozen acai juice, blueberries, raspberries, and almond milk on medium until smooth. Transfer to a bowl and top with your favorite fresh fruit, coconut, and almonds, if desired.

Chai Spiced Cakes with Ginger Icing

Jean Yates

This recipe may seem long and daunting but it’s really easy and worth it! Most the ingredients are spices that you hopefully already have. 

This makes a lot of cupcakes so I keep them in a bag in the fridge. Pop one out and place in microwave for 10 seconds and then top with frosting when done. These are great to have in the house for a delightful yet healthy treat when you have a sweet tooth. 

chai spiced cakes with ginger icing

Ingredients

Cake

  • 1/3 cup maple syrup
  • 1/3 cup coconut sugar
  • 3/4 cup almond milk (use my fresh almond milk recipe)
  • 1 tbsp apple cider vinegar
  • 1/2 cup runny almond butter
  • 1 tsp vanilla extract
  • 1 cup almond flour 
  • 1 cup oat or gluten free flour
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 2 tsp cinnamon
  • 1 tsp cardamom
  • 1 tsp ginger
  • 1/4 tsp nutmeg
  • 1/4 tsp cloves

Frosting

  • 3/4 tsp cinnamon
  • 1/2 tsp cardamom
  • 1/2 tsp ginger
  • 1/4 tsp nutmeg
  • 1/8 tsp cloves
  • a small pinch of black pepper
  • 1 ¾ cup raw cashews, soaked 3 hours and drained
  • 1/2 cup coconut cream + 2 tbsp (as needed)
  • pinch of salt
  • 1 tbsp lemon juice
  • 2 tsp vanilla extract
  • 2-3 tbsp maple syrup

Directions

Preheat the oven to 350ºF.

Combine maple syrup, coconut sugar, almond milk, apple cider vinegar, almond butter, and vanilla. Melt in the microwave or stovetop, whisking until smooth.

Transfer to a mixing bowl, and add dry ingredients. Whisk to combine.

Scoop into a cupcake pan lined with paper liners, filling each 3/4 of the way (makes 8).

Bake 20 minutes at 350ºF.

Cool completely before frosting.

For the frosting, drained soaked cashews and add to a blender along with remaining ingredients. Blend on high until very smooth, adding more coconut cream if needed.

Transfer to a container and chill for at least 2 hours (preferably overnight for a thicker, pipe-able frosting).

Frost cooled cupcakes and enjoy!

Vanilla “Milk” Shake

Chef V

Vanilla milkshake recipe –  Too much dairy can be bad for digestion, especially for kids, which is why more people are choosing to limit their intake or eliminate it completely from their diets. Here’s a creamy and delicious mock milkshake recipe that will please your taste buds and your tummy! – Veronica

Vanilla Milk shake

  • 1 cup – Chef V's Raw Almond Milk or Coconut Milk
  • 1/2 cup – Cashews (soaked for one hour and drained)
  • 1 cup – Ice 1 tbsp – Raw Coconut Nectar (I use Coconut Secret)
  • 1 tsp – Pure Vanilla Extract
  • 1 Vanilla Bean, scraped (optional)

Process all ingredients in Vitamix blender until smooth. Enjoy immediately.

Share a pic of your Vanilla “Milk” Shake with me! @chefvlife #chefvlife

Find this and other easy recipes in my new book, Making Cleansing Easier. Visit ChefV.com/book

Red White & Blue Popsicles

Chef V

Little ones will love these frozen summer Red White and Blue Popsicle treats. Use coconut yogurt, fresh fruit, and natural non-sucrose sweeteners to make them happy without making them wild with the sugar crazies! – Veronica

red white & blue popsicles

INGREDIENTS

  • 8 oz. So Delicious Coconut Yogurt (original, unsweetened)
  • ½ cup organic coconut or almond milk (original, unsweetened)
  • ¼ cup fresh lime juice
  • 1 drop of organic liquid Stevia or 1 tsp. coconut nectar (optional)
  • ½ cup organic blueberries
  • ½ cup organic raspberries, chopped
  • Popsicle mold for 6
  • 6 Popsicle sticks

Combine coconut yogurt, milk, lime juice and sweetener (optional) in a bowl with a spout, so it’s easy to pour, and mix well.

Drop two blueberries and two raspberries at the very bottom of each popsicle mold.

Fill the popsicles half-way with the coconut yogurt mixture.

Add 2 more blueberries and raspberries in the middle.

Fill almost to the top and again, add 2 of each fruit.

Place the top cover over the popsicle mold.

Carefully place the sticks in the center hole of the mold – more than halfway the popsicle, but not all the way to the top. Also remember to leave enough room at the end of the stick for someone to hold in their hand.

Place in the freezer for 5 hours or overnight.

When removing, allow the popsicles to sit out for 10 minutes and slowly remove by gently wiggling them side-to-side.

Vegan Peppermint Hot Chocolate

Chef V

What are some of the best memories around the holidays? Festive food and drinks are definitely mine!

Hot chocolate is a holiday treat but most of the time the ingredients are big NO-NO’s! Most hot chocolates you buy are instant powders pumped with chemicals or fake sweeteners. Most have dairy, cream or powdered milk (even worse!). Even if you go to a place serving hot chocolate, it’s rarely made in house with real ingredients. I created this delicious Vegan Peppermint Hot Chocolate recipe using peppermint tea, my home-made almond milk, raw cacao and coconut nectar to sweeten it slightly. It is so delicious and it is actually healthy for you.

In this process I heat the almond milk and steep the tea in the milk to infuse the natural peppermint flavor. GOODBYE artificial flavorings!!!

vegan hot chocolate

Ingredients

Directions

Heat almond milk over stove and steep tea while you bring the milk to a boil. Reduce heat to low, add cacao and stir well. Add coconut nectar and stir well. Pour hot chocolate into a coffee mug or cup of choice. You can top with my Coconut Whipped Cream. You can also add cacao nibs or crushed peppermint candies if entertaining or not cleansing.

Serves 2

Vegan Eggnog for the Holidays

Chef V

Spread holiday cheer with our vegan take on a traditional favorite, eggnog. This thick, wonderfully flavored beverage can be made in many ways. Why not try our version with coconut nectar and almond milk. Not too thick, this chilled iconic drink will warm the hearts of your family and friends. Homemade, delicious and beautifully presented, how can it not?! Happy holidays and enjoy!

vegan eggnog

Ingredients

  • 2 cups almond milk
  • ¼ tsp. ground cloves
  • ¼ tsp. nutmeg
  • ½ tsp. cinnamon
  • ⅓ cup brandy (omit if cleansing)
  • 2 tsp. coconut nectar
  • 2 cinnamon sticks (for garnish)

Directions

Combine ingredients together in a large pitcher and stir with a large spoon or whisk for 1 – 2 minutes. Serve in individual glasses chilled over ice. Add a cinnamon stick for garnish.

Serves 2

Sweet Potato Holiday “Cookies”

Chef V

sweet potato bunnies

Check out my little friend as we make a holiday version of my sweet potato bunnies. Holiday “cookies” remade to eliminate the sugar crazies – and she loved them!

Ingredients

  • 1 yellow sweet potato
  • 1 orange sweet potato
  • 1 purple sweet potato
  • 1 tbsp. coconut oil
  • Holiday Cookie Cutters
  • Sweet Topping
  • 1 tbsp. monk fruit or coconut sugar
  • 1 tsp. cinnamon
  • 1 tsp. ginger

slicing potatoes

Preheat the oven to 350 degrees. Slice the sweet potatoes thin and lengthwise. Arrange the sweet potatoes on a foil lined baking sheet, sprayed or painted with coconut oil.

Brush the tops of the sweet potato with coconut oil.

slicing potatoes

Shake the “cookies” with the cinnamon and monk or coconut sugar seasoning. Bake for 20 minutes. Remove and let cool.

slicing potatoes

Remove and let cool. Using a bunny cookie cutter, cut bunny shapes from the sweet potato.

slicing potatoes

You can replace in the oven for 10 minutes to crisp up more or just serve on a plate and enjoy these little bunnies!

Chef V’s Protein Balls

Chef V

When I need a quick energy boost and want something chewy and yummy, I grab one of my homemade protein balls. Keep these in the fridge and you’ll have an easy way to satisfy a craving for a sweet.

protein balls

Ingredients

  • 1 2/3 cup gf oat flour (or any gf flour)
  • 3 tbsp date syrup or coconut nectar
  • 3 tbsp melted coconut oil
  • 1 1/2 tsp organic vanilla extract
  • 1 tbsp Chef V vanilla protein powder  (or other vegan protein)
  • 1/4 cup vegan choc chips

Directions

Mix all ingredients together and form small balls. Will keep for a a couple days covered in fridge or a couple weeks in the freezer.

Chia Seed Pudding

Jean Yates

Chia seed pudding is great for breakfast, and kids love this recipe. Chia seeds are tiny superfood heroes. They come in either white or dark brown/black and have a huge nutritional profile. The contain Calcium, Manganese, and Phosphorus, and are packed with fiber, protein, and healthy omega-3 fats. They are basically tasteless so you can add them to nearly any kind of dish.  – Veronica

chia seed pudding

TOTAL TIME: 30 Min

Ingredients

  • 1 cup chia seeds
  • 2 1/2 cups Chef V’s Raw Almond Milk
  • 1 tablespoon raw coconut nectar (I like Coconut Secret)
  • 1 teaspoon pure vanilla extract
  • 1/2 teaspoon ground cinnamon, optiona
  • Pinch sea salt

OPTIONAL TOPPINGS
Fresh fruit, dried fruit, shredded unsweetened coconut, raw nuts

Directions

Place all of the ingredients except for toppings in a bowl and stir until well combined.

Let the mixture sit for 5 minutes, then stir with a fork. Repeat this process every 5 minutes for about 30 minutes, or until the chia seeds have soaked up all the liquid.

Chill pudding for 2 hours before serving. Top with your favorite garnish and dig in.

Pumpkin Ice Cream

Chef V

Pumpkin ice cream by Chef V uses all-vegan ingredients that won’t skyrocket your blood sugar and expand your waist. If you love ice cream, all things pumpkin and fall, and exquisite vegan desserts, you’ll love this recipe.

pumpkin puree

TOTAL: 3 Hrs 15 Min

Prep Time: 15 Min
Freezer time: 4 Hrs

Servings: 2

Ingredients

  • 1 can full-fat organic coconut milk
  • ⅓ cup Chef V’s Pumpkin Puree (see recipe HERE)
  • 3 tbsp. organic coconut nectar
  • ¼ tsp. vanilla
  • 2 tsp. Chef V Pumpkin Pie Spice (see recipe HERE)

Directions

In a blender, combine all ingredients and blend until smooth
Pour the blend into a container to freeze for 3 hours
Remove from freezer and cut chunks of the mix out and start to blend
Blend the mix until smooth and creamy
Fill the ice cream in a loaf pan and freeze for 1 additional hour before serving.

Creamy Berry Parfait

Chef V

Chef V’s Tips: Many raw food recipes call for soaking nuts. Why? Soaking nuts (from 2 hours to overnight) improves the flavor and  nutritional value of the nuts by releasing dust, residue and tannin into the water, leaving the nuts with a softer, buttery texture and increasing their digestibility. Never use the soak water – always discard it.

creamy berry parfait

Serving Size: 2-4 people

Ingredients

Nut Mix

1/2 cup raw almonds
1/2 cup raw walnuts
1/4 cup raw pumpkin seeds
1/4 raw sunflower seeds
1/4 raw flaxseeds

Raw Cashew Vanilla Cream

1 cup raw cashews, soaked and drained
1/4 to 1/2 filtered water
1 tablespoon raw coconut
1/2 teaspoon pure vanilla extract
Pinch sea salt

Berries

1 cup fresh blueberries
1 cup fresh raspberries

Directions

Combine all the nut mix ingredients in a bowl. Next, process the Raw Cashew Vanilla Cream ingredients in a Vitamix until smooth and creamy.
To serve, assemble the parfait in a mason jar or clear glass:
Step 1 : Place 1/2 of nuts on the bottom;
Step 2: Sprinkle 1/2 of the berries over the nuts;
Step 3: Spoon the cashew cream over the top;
Step 4: Sprinkle the remaining nuts over the cream;
Step 5: Garnish with remaining berries.
For easy breakfast planning, my Raw Cashew Vanilla Cream recipe can easily be doubled and will keep for up to a week refrigerated.

Chia Seeds: Tiny in Stature, Humongous For Health

Chef V

Chia Seeds: Tiny in Stature, Humongous For Health

Chia seeds are the less popular sibling of flax seeds. These days, you can’t go down a grocery aisle without seeing flax seed muffins, flax seed waffles, etc. But chia? Try to name one product with chia. Bet you can’t! But here’s why you should consider eating more chia. And, Chef V’s got a killer recipe for chia pudding to share. Yum!

Now I may be dating myself here, but do you remember chia pets? If not, Chia Pets are plants that come in terracotta pots in the shape of figurines like puppies. You simply soak the pet and the chia seeds in water. Within a few days, your new puppy sports a rich coat of chia seed sprouts.

If you’re intrigued, chia seeds isn’t a fly-by-night silly fad like, say, pet rocks. You can still buy them at big box stores.

Before I became a certified nutritional therapist, the only thing I knew about chia was that’s what Chia Pets are made from. Now, as part of my mission to make cleansing easier, I incorporate chia both into my own diet and encourage my followers to do the same.

In a little bit, I’ll share with you an easy recipe for chia pudding, which makes for a healthy dessert. It also makes for a great way to break a fast, (30 minutes after having a Green Drink) if you’re doing intermittent fasting.

Chia: tiny superfood packs a powerful nutritional punch

Chia seeds are tiny superfood heroes. They come in either white or dark brown/black and pack a huge nutritional punch. Rich in calcium, manganese and phosphorus, chia seeds are also high in fiber, protein and healthy omega fatty acids. Because they are neutral-tasting, they are very versatile. So you can add them to nearly any kind of recipe.

But first, let me share with you why chia seeds are the mighty mouse of nutritional heroes.

Chia seeds are high in protein. In fact, up to 25% of chia’ nutritional profile is protein. They are also high in healthy fats. Approximately one-third of chia is dietary fat. Moreover, chia seeds are high in fiber and antioxidants.

You’re probably aware of the fact that omega-3 fatty acids are good for you. Especially if it’s from sources like wild salmon. It turns out that a majority of the fat content comes from omega-3 fatty acid. Because chia seeds are from a plant, the type of omega-3 in them is called “alpha-linolenic acid” or ALA for short. Plant omega-3, or ALA, is not as potent as an anti-inflammatory compound as EPA and DHA. EPA and DHA are the types of omega-3 fatty acids found in salmon and other cold-water oily fish.

Still, it’s important to eat a mostly plant-based diet. And some of the ALA you do eat from chia seeds converts into EPA/DHA. Moreover, according to Tufts University milled chia seeds (as opposed to whole chia) converts better into EPA.

Chia Seeds

Chia: More Health Benefits

In addition, chia seeds contain another type of fatty acid, omega-6s. On one hand, omega-6 fatty acids are to blame for the high rates of metabolic and inflammatory disease in western society. But this has more to do with the fact that seed oils are used in processed foods and spoil easily when they are cooked. But when you add chia to recipes like the one for my pudding I’m about to share with you, the omega-6s can actually benefit your health.

According to this study, the omega-6’s in chia may actually protect against inflammation. Also, they may also protect against blood clots. Chia seeds, which are naturally gluten-free helps lower fatty deposits in your blood. It also normalizes cholesterol. Consequently, chia lowers blood pressure and reduces the risk of heart disease. These little superfoods that are barely than the period at the end of this sentence protects the liver. And, according to research, they may also protect against diabetes, arthritis, autoimmune disease and cancer. (Unfortunately, few human studies exist proving the health benefits of chia.)

Chia also contains healing compounds. Research proves these compounds act as potent antioxidants. Quercetin is one of them. It has anti-inflammatory abilities. It may also help protect against cancer and blood clotting. Other antioxidants in chia include caffeic acid (coffee is another example of this polyphenol), as well as kaempferol and myricetin. The latter possesses  anti-oxidant, anti-cancer, anti-diabetic and anti-inflammatory properties, according to this study.

chia seeds cooking

Chia: Better Than Flax?

Chia seeds seem not to enjoy the same commercial success as flax. Products with flax seeds seem to be everywhere in the supermarket. But should chia be stealing more of the spotlight?

Maybe so.

The Tufts article says eggs from hens fed with chia have higher omega-3 content than eggs fed from flax seed (or the seed used to make Canola oil).

Another benefit of chia may be that chia seeds don’t quickly go rancid, like flax seeds are prone to do, says the Tufts University article. (Which is why it’s good practice to refrigerate your flax seeds.)

Speaking of eggs, if you’re vegan, Tufts University says that chia make for a great alternative to eggs in cooking. That’s because their sticky, gel-like coating when soaked in water acts like a bonding agent. Use one tablespoon of chia powder dissolved in a quarter-cup of water as a substitute for one egg, says Tufts.

chia seed pudding

Chef V’s Chia Pudding

Alright, alright, it’s recipe time. Enjoy. I love feedback. Tell me what you think!

Ingredients

  • 1 cup chia seeds
  • 2½ cups Chef V’s Raw Almond Milk
  • 1 tablespoon raw coconut nectar (I like Coconut Secret®)
  • 1 teaspoon pure vanilla extract
  • ½ teaspoon ground cinnamon
  • Optional: pinch of sea salt
  • OPTIONAL TOPPINGS: Fresh fruit, dried fruit, shredded unsweetened coconut, raw nuts

Directions

Place all of the ingredients except for toppings in a bowl and stir until well combined. Let the mixture sit for 5 minutes, then stir with a fork. Repeat this process every 5 minutes for about 30 minutes, or until the chia seeds have soaked up all the liquid. Chill pudding for 2 hours before serving. Top with your favorite garnish and dig in.

Chef V

Poached Pear with Gluten-Free Crumble & Vegan Ice Cream

Chef V

Although alcohol is not recommended for cleansing, this recipe cooks out any of the alcohol and makes this a decadent dessert. You can always omit the champagne and use any liquid, even water, for this recipe.

poached pear

TOTAL 80 minutes

Serving Size: 6 people

Ingredients

  • 1 cup champagne or other liquid
  • 3 pears (d Anjou, Bartlett, Asian) halved and scooped with melon ball 
  • 1 tbsp honey 
  • 1/2 cup gluten-free flour 
  • 3/4 cup gluten-free oats 
  • 1/4 cup coconut sugar 
  • Pinch sea salt 
  • 2 tsp vanilla 
  • 3 tbsp vegan butter 
  • Vegan ice cream to serve 

poached pears in oven

Directions

Preheat oven 375 F. Mix honey and champagne together.

In a shallow baking pan lined with foil, lay the scooped pears on the pan, skin side down. Pour champagne mix to cover. Cover with foil and bake 10 minutes. Add another 10 minutes if pears are not ripe.

While pears bake, mix flour, oats, sugar, salt, butter and vanilla.

Remove pears and foil. Top evenly with crumble. Continue to bake, uncovered, for 20 minutes or until the crumble is golden brown. Remove pears.

Serve on a plate with scooped vegan ice cream. Enjoy this delicious and healthy dessert! 

RAW Chocolate Avocado Mousse

Brandon Kress

DIRECTIONS

Combine ingredients in food processor or vitamix and lick it clean, no seriously!! I know you will! Top with raw crushed nuts and/or shredded unsweetened coconut for variety.

Bon Appetit!

INGREDIENTS

  • 1 large ripe organic avocado
  • 3-4 tbsp. of raw cacao powder
  • 2 tbsp. raw coconut nectar

Vegan Tiramisu – Guilt Free Decadence

Chef V

While we typically recommend steering clear of sugary treats, this healthy take on tiramisu is a must!

Take a look at the ingredients listed below before you start the process – some might be new to you but don’t let that stop, we’ve included links to some of our favorite products to help guide you at the grocery store.

Plus, once you start baking and cooking with these healthy ingredients, there’s a good chance you’ll want to continue! For instance, using coconut sugar is better for you then real cane sugar as it’s low in fructose and higher in antioxidants than cane or brown sugar. And it tastes great too!

vegan tiramisu

vegan tiramisu

TOTAL: 1 hour

Serving Size:2

Ingredients

Lady Fingers
2 ½ cups all purpose gluten-free flour (we like Bob’s Red Mill)
1 cup coconut sugar
3 tsp. baking powder
2 tsp. vanilla
1/3 cup coconut oil
1 cup filtered water
Cooking spray (we like Trader Joe’s Coconut Oil Spray)
Square baking sheet

‘Mascarpone’ Filling
2 cups raw cashews, soaked for 2 hours, drained
1 can coconut cream (we use one from Trader Joe’s)
1 ½ tsp. organic vanilla or vanilla bean
2 tbsp. coconut nectar
1 tbsp. cold water (add more as needed)

Assembly Needs:
6 small glasses ( martini or wine glasses or 4 mason jars)
1 cup coffee (use decaf if you are cleansing)
6 tsp cacao powder (use 1 tsp. per glass)
Cacao nibs (optional) topping

Directions

Preheat oven to 350 degrees.

Mix dry ‘lady finger’ ingredients together.

Add oil, vanilla and water. Stir until lumps are gone. Pour the mix in a large oiled square pan.

Cook for 12 minutes or until the cookie mixture is lightly golden. Let the cooked mixture cool then cut into lady finger shaped rectangles (approximately 1” x 3”).

While the cookies are cooling, make the ‘mascarpone’ filling.

Blend the cashews, vanilla, coconut nectar and water together in Vitamix (or blender) on high until it becomes a creamy consistency. Add the coconut cream and cashews to a large bowl. Whisk together until the mixture is smooth and creamy.

Once the cookies are completely cool, pour the coffee into a shallow glass. Dip each lady finger cookie into the coffee. Start to layer the bottom of your dish with cookies, then cream and repeat. The top layer should be all cream with a layer of cacao powder. Add the cacao nibs for extra deliciousness if you’d like.

Gluten-Free Gingerbread Cookies

Chef V

It’s not Christmas until the smell of gingerbread is wafting through your kitchen. Thankfully we got you covered with our very own homemade recipe created with your health in mind.

Ingredients that will leave your taste buds satisfied instead of full with regret, these are also a great gift for neighbors, teachers and party hosts. A little secret…It’s just as much fun making them as it is eating them.

But don’t take our word for it, get festive with your favorite cookie cutters and designs with our coconut whipped cream as frosting. Enjoy!

gingerbread cookies

Ingredients

  • 1 tbsp. flaxseed meal
  • 3 tbsp. filtered water
  • ½ cup coconut sugar
  • ¼ cup raw, unsweetened almond butter
  • 3 tbsp. raw coconut nectar
  • ¼ cup vegan butter or coconut oil
  • 1 tsp. ginger
  • 1 tsp. cinnamon
  • ¼ tsp. nutmeg
  • ¼ tsp. sea salt
  • ½ tsp. baking soda
  • 2 cups gluten-free baking flour (we like Bob’s Red Mill)

What You’ll Need

Rolling Pin
Gingerbread cookie cutters

Directions

  • Mix flax meal with water and let rest for 5 minutes. This mixture will serve as our egg substitute.
  • Mix all ingredients together except the flour for 3 minutes on high. Add flour and stir with a spoon or mix with your hands. If mix is too dry, add 1 tsp. of water at a time until dough like consistency.
  • Cover with plastic wrap and refrigerate for one hour.
  • Remove the dough and preheat the oven to 350 F.
  • Cover a flat surface or cutting board and the rolling pin with gluten-free flour to prevent sticking.
  • Roll the dough out to a thin consistency (the cookies will not rise very much). Use the cookie cutters to create the shape of your gingerbread men.
  • Line a baking sheet with foil and spray with coconut oil or other cooking spray.
  • Space the cookies 1 ½ inch away from each other and bake for 10-12 minutes until lightly crisp. Let the cookies cool and use coconut whipped cream as frosting. (See our Coconut Whipped Cream recipe HERE.)

Berry Blast

Chef V

Chef V’s Tip: want to get more calcium into your diet? Look no further! My Berry Blast is chock full of calcium from sources you may not know –  almonds (from my raw almond milk), chia seeds, and flaxseeds. Calcium is essential for a healthy heart, bones, blood, and more.

berry blast

Prep Time: 8 minutes

Serving Size: 1 person

Ingredients

1 cup Chef V’s Raw Almond Milk or coconut milk
1/2 Fuji apple, cored and seeded
1/2 cup fresh or frozen raspberries
1/2 cup fresh or frozen blueberries
1 teaspoon raw chia seeds
1 teaspoon raw flax seeds
1 cup ice
1 tablespoon vegan protein powder, optional

Directions

Process all ingredients in a Vitamix for 1 to 2 minutes, or until smooth. Will keep for up to 3 days refrigerated.

© 2021 Chef V, LLC.