One Ingredient Apple Sauce!

Why complicate apple sauce? Even the name suggests that it should be simple and straight forward. However, how many people actually consider making their own? It's too easy to buy it from the store. You know what else is easy?
ONE INGREDIENT APPLE SAUCE!

This time of year apples are cheap, cheap, cheap. I bought a bunch for 49 cents a pound a couple weeks ago, so I knew I had to share this recipe with you soon. Make up a whole crock pot full and freeze it to eat on for the rest of the year!

Ingredients:
Apples- as many as you have

1.) Wash and core apples (don't peel them! That's where all the nutrition is! But if you must, go ahead)

2.) Cut in quarters or a little smaller

3.) Toss in crockpot on high (or on the stove over medium-high) and let cook for about an hour, stirring occasionally

4.) Give it a good stir once they start getting soft. I like mine chunky, so I usually just break up the apples with my spoon. If you like it smoother you can use a blender or immersion blender (picture below has been put through a blender).

BONUS STEPS

5.) Feel free to throw in a couple cinnamon sticks while cooking (just leave them near the top because sometimes they get too soft and fall apart and things get waaay too cinnamon-y)

6.) Make apple butter by blending the sauce until very smooth. Continue to cook with lid vented. Use your wooden spoon to keep a crack between the lid and the pot. If you leave anymore space than that, you will have apple butter/sauce all over your ceiling and stove! Simmer for a couple hours on stove or cook for several hours in the crock pot until it's thick and dark (honestly, though, it will taste amazing at any stage). If you'd like, make a sachet with a coffee filter and fill with allspice, nutmeg, cloves, ginger and cinnamon (all whole) and drop it in the pot.

 

Derby Musings and Mint Julep Gooey Bars

When you live in a town like Louisville, KY, it's hard to not get suckered into celebrating the Derby. I love Louisville because we like to think we're a big city, but we act like a small city; that's why, when the Derby rolls around, this town drops everything and starts partying! This is our time of year to play host to an array of celebrities (with plenty of D-listers to spare), have a grand parade, showcase our amazing restaurants and breweries and prove to out-of-towners that this is a really cool place to visit!

When I say the city stops, I don't mean there aren't people out (It's quite the opposite, actually). What I mean is, nothing productive gets done. Schools are out, people take 5 day weekends and there are concerts and festivals every night for a week. The one exception are food service employees- we get major overtime!

My least favorite part of the Derby is the obsession with celebrities. Everyday the newspaper lists which celebrities are expected (most of which I have never heard of) and today we even had an article about all the past celebrities to attend. Real groundbreaking journalism. I do not condone celebrity worship by any means, so it's frustrating to me when people get excited about a Real Housewife coming to town and eating at Jack Fry's. Who cares? When it's Willie Nelson, give me a call! However, I must admit that there's also something really fun about watching it all unfold and seeing how excited people get. It's very endearing; like impressing a child with the old detachable thumb trick!

Saying that every Louisvillian loves this time of year would be like saying every college kid loves frat parties. Some of us leave town, some of us attend annual parties and some dive face first into the muddy infield. Jon and I almost always leave town, but this year we will be here for the first time in a few years. And you know what? Despite all of my stubborn morals* and my childish "too-cool-for-the-Derby" attitude, I'm finding myself wanting to participate a little this year. They suckered me in! I'm going to see The Wallflowers for $5 on the waterfront... Really? $5? They were my first concert when I was 13! How can I pass that up? Plus, it's on my birthday! Thank you Derby!


I also want a glorious Derby hat! Actually, every year I want a glorious hat. I don't know why. Even if I were just parading it around the house in my yoga pants and slippers, I would love to have a giant Derby hat. 


I've never had a Mint Julep and I really want to try one, but they really do sound terrible. Bourbon, mint, sugar and ice? Make me one, hold the mint. And the sugar. And the ice. My resistance to this drink has led me instead to create a yummy treat that combines the favors of the Julep into something to be enjoyed with your Woodford, not muddled into it!




Mint Julep Gooey Bars

1 cup pecans
1 cup dates
1/2 cup rolled oats
1 T cocoa powder
1 cup whole, fresh mint leaves**
1/2 t salt
Bourbon for soaking (use the cheap stuff for this)***



1.) Soak the dates in the bourbon for at least 30 minutes 

2.) Pulse pecans in food processor with the cocoa powder until they are coarsely chopped 

3.) Remove dates from bourbon and process with the pecans until it starts to hold together 

4.) Add the mint and process for about 30 seconds

5.) Add the oats and salt and process to combine (it should be sticky) 

6.) Press mixture into a pan lined with wax paper and place in the fridge or freezer at least 30 minutes

7.) Remove from pan and cut into squares 

Store in the fridge or freezer. I like to keep these in the freezer because they're really refreshing when they're cold. They make a great treat because they aren't too sweet and the fresh mint hits the spot on a warm day!

This recipe comes together so quick that I forgot to take pictures of most of the steps, but you really can't go wrong! As long as everything smooches together into the pan, you're good to go!




* I'm opposed to using animals for sport, blatant class division, anything with corporate sponsors and men in pastel suits. 

** You could substitute 1/4 t peppermint extract, but that tastes more christmas-y than derby-y!

*** If you don't want the bourbon, you don't have to soak the dates; but there really isn't a strong bourbon flavor, so don't be scared!

Tofu Learnin' 101

Confession: I'm a recovering tofu hater. I hated tofu so much that I would make fun of people who ate it. Why? Probably because I *innocently* make fun of people way too much. Also, I think, because I didn't understand how simple it was. Cooking with it just seemed way too complicated. I mean, I would have had to go to the store... buy tofu... and do who-knows-what with it. 
Flash forward a few years and I realized that there were all kinds of cooking blogs out there with awesome recipes and tutorials and general kitchen knowledge that I could benefit from! Once I read a few tips on cooking tofu, I was ready to go and now it is easy as tofu pie!
My one beef (pun intended) with tofu is that it takes a certain amount of foresight. I like mine dense, so I like to press it for a couple hours. If you're anything like me, you might have motivation to cook now, but who knows how you'll feel in a couple hours. Unfortunately, they've yet to invent self-pressing or pre-pressed tofu, so I generally start pressing when we start running low on food. If my motivation leaves me high and dry, I just refrigerate it and the next day I'll pick up where I left off!

Tofu Tips:

• Pressing your tofu is essential if you want it to be dense; the longer you press, the firmer it will be
• Tofu presses best if under moderate weight for a longer amount of time. I used to think that if I just put something really heavy on it, then it would press faster... I squished a lot of tofu that way! Now I use a cast iron skillet instead of a cast iron Dutch oven!
• To press tofu:

               -Drain tofu and place it on a towel

               -Fold the towel over the tofu and set something heavy on top (bag of flour, books,etc.)

               -Let tofu sit for at least 30 minutes or overnight

• The shelf stable tofu is best in sauces, dips and desserts. The extra firm cooks up okay, but I feel like the tofu from the fridge cooks much better. 
• Tofu will take on any flavor, so you can marinate it, toss it in a spice blend, serve it with a sauce... Flavor it how you would flavor any other protein. 
• To bake, preheat oven to 400 degrees. Cut into cubes or slice into steaks (be sure to flavor it!). Bake for 10 minutes, flip the tofu and bake for 10 more minutes.
• Yes, tofu does fry very well, but I cannot condone doing that to such a healthy chunk of soy!

Tofu Scramble

• 1 block extra firm tofu, pressed
• 1/2 onion, sliced
• 2 cloves garlic, chopped
• 1 T Bragg's or soy sauce
• 1t Turmeric
• pepper, to taste
• 2 cups assorted veggies, chopped (optional)
• Sriracha, to taste (optional)

1.) While tofu presses, prepare your onion, garlic and veggies (if using)

2.) Saute the veggies until soft, splashing with water if they start to stick

 

3.) Once veggies are soft, crumble the tofu into the pan, breaking up any large pieces with the spatula

4.) Add the turmeric, Bragg's and Sriracha and cook over medium heat for about 3-5 minutes (until the tofu is warmed through); season to taste with salt and pepper

Scrambled tofu is great eaten alone, in a breakfast wrap or sandwich, or tossed with a salad and topped with avocado! 

As you can see, this meal is FAST. Like, ready in about 10 minutes fast! That is, unless you've forgotten to press your tofu!

Garden Prep

It's finally time to get outside and start some garden planning! My yard is a mess and I still have plants in the ground from last season that I never dealt with and our compost hasn't been turned in months... where to start?! SEEDS! Might as well start with the thing that takes no effort but lots of time. I know that seeds seem like a hassle, but it's so worth it when you go to eat your first tomato off of a plant that you've nurtured from the beginning (kind of like the feeling you get when your kid graduates college, i'm sure)!   
There are so many different vessels in which to start your seeds these days. Plastic, biodegradable, small, large, soil pellets, organic seed starting mix, etc... it's very easy to get overwhelmed with all the choices you have for starting your seeds. That's when I say, "screw the man!* I'm going rouge with my seeds"! 
To make your own seed starting containers all you need is a can of anything (beans, soup, tomatoes, etc.), newspaper and tape. 

1.) Tear a piece of newspaper in half, longways. Roll can in the paper, leaving a few inches space at the bottom. Tape together when rolled up all the way.

 2.) Fold in the extra paper at the bottom (like you're wrapping a present) and secure with a piece of tape.

3.) Pull out the can, put in some soil and plant your seed!

These are biodegradable, so when your little guy is big enough to go in the ground, just tear the bottom back a bit and put him in a hole! 

As far as what soil to use, I always get an organic brand, but I don't worry about whether it's specifically for seeds or not. Seed starters are mixed with peat moss to make it lighter, but as long as you're not over-watering, any organic soil will be fine. Remember: always use a spray bottle or mister when watering seeds and seedlings!

*"the man"- big-box stores who want to confuse you so that you'll just buy everything

My Kind of Butter

All work and no play means we have not been doing much cooking! We've been out of town and busy with work and getting the yard ready for planting, so we've been living off beans and rice and hummus (which is fine by me). There is one thing, however, that I always have time to make... almond butter! 
If you're anything like I am, you're no stranger to the beauty of a jar of peanut butter and a spoon. Being a teenage vegetarian who didn't like vegetables, peanut butter was a lifeline. Unfortunately, most peanut butter is full of sugar and partially hydrogenated soybean oil, so in eliminating processed foods, out went the peanut butter.
I started buying almond butter because I had heard about how good almonds are for you. They help stabilize blood sugar (reducing cravings), they are full of healthy fats and they regulate blood pressure and cholesterol. The downside was that almond butter is expensive! It was too costly of an addiction to continue buying it, so I decided to start making it. Honestly, it is effortless to make- all you need is a food processor!

Cinnamon Almond Butter

makes about 2 cups

1 lb bag whole raw almonds
1 T cinnamon
1 t. salt

Preheat oven to 350 degrees.

Place almonds in a cast iron skillet or on a sheet tray and roast for about 20 minutes, stirring halfway through.

Let cool for 10 minutes, but don't let them cool completely. They should still be warm.

Put almonds in the food processor and let it go! It's not the best sound in the world, but you get used to it.  

Stop and scrape the sides if it's sticking

About halfway!

Process for 5-10 minutes. Some batches come together quick and some take longer. Once it has "butterized" add the cinnamon and salt and pulse to bring it all together. 

The longer you let it spin, the runnier it will get. This batch was for Jon because he likes his more solid. If it was for me, I would have let it go a couple more minutes. Forget about runny eggs- runny almond butter is so much better tasting and better for you!

Farewell To Winter: Part 3

I'm really hoping that this can be my last "Farewell To Winter" post! I know that everyone expected spring weather to be here by now (seeing as how it is officially spring), however it snowed today in Kentucky, so I think it's safe for me to do another warm, comfort food recipe. 

Today I'm featuring one of Jon's recipes! This man has never been scared of cooking and has probably never even seen a recipe, let alone followed one. Jon's motto is "taste, taste, taste". At every stage he is constantly tasting to make adjustments. How much of a spice should you use? Don't ask Jon. He'll just tell you to taste and see. How long should you cook something? Don't ask Jon. He'll just tell you to wait until you hear a certain noise, or smell a certain smell. Well, Jon... we can't all be so in tune with our cooking skills.* That's why I was so thrilled when he finally wrote out one of his recipes for me to share with you guys! So, without further ado... Jon's Chili!

Tempeh Chili

Makes about 6 cups

Ingredients:

• 1 package tempeh, cubed**
• 6 oz. light beer (the other half is for the cook), optional
• 2 cans of red, white or pinto beans (or 3-4 cups cooked dried beans)
• 1 onion, diced
• 4 cloves garlic, minced
• 1 hot pepper, seeded and diced 
• 1 can diced tomato
• 1 T tomato paste
• 1 T dried oregano
• 1 T paprika
• 1 T cumin
• 1 t chili powder, or to taste***
• Salt and pepper to taste
• 2 cups broth or water

Isn't Jon so nice and organized?

1.) Saute onion, garlic and pepper over medium high heat until soft 

2.) Toss the tempeh in with the onion, garlic and pepper and add a good pinch of salt; pour in the beer and let the tempeh steam for about 5 minutes (if not using beer, just add 1/2 cup of water)

3.) Add the spices and toss everything so that the tempeh is well coated; cook 2 minutes (until you smell the spices toasting)

4.)  Add canned tomato, tomato paste, beans and broth or water

Don't worry. This is before we added the broth,
so your chili shouldn't be so thick!

5.) Let everything come to a boil and then turn heat to medium low and let simmer until it's reduced to your liking (about 25 minutes)

Chili is one of those amazing dishes that truly is a blank canvas. As long as you have a basic recipe (like this one!) you can adjust it to your liking very easily. Don't like spice? Leave out the hot pepper. Love spice? Use two hot peppers and leave the seeds in. Feel like using more veggies? Throw them in the pot, too. Feel like a deeper flavor? Use a dark beer for steaming the tempeh and throw the rest of the beer in with the broth. Like it soupier? Add more liquid.

So let's all be more like Jon and use our senses to really fine-tune our cooking skills! 

*Yes, I am jealous of him!

** I love tempeh, but I didn't always. It's a fermented soy patty that is very earthy and meaty. If brown rice and mushrooms had a love child it would be tempeh! So if you're not keen on this choice of protein or if you're allergic to soy you could leave it out and just use more beans. Just skip step 2 and move on!

*** I LOVE spicy food! Jon does not. This is a very mild chili, so if you want it hotter, I'd add more chili powder and some Tabasco.  

Farewell to Winter: Part 2

Does it get much better than Italian food when it's cold outside? Lasagna is the ultimate comfort food for me. Plus, since it bakes for almost an hour, it does a great job of heating up the house! Unfortunately, when I eat Italian, I go way overboard. I could eat half a lasagna and a whole baguette all by myself and be happy as a clam... Until an hour later when all I would feel is regret and shame.
So now I like to do comfort food makeovers! I take every element of the meal and make it a little healthier. Is it the same as the real thing? Sometimes it is and sometimes it is so far off it's embarrassing. This lasagna, though, is just as good as any meat and cheese lasagna I've ever had and I don't feel gross afterwards!
The whole wheat noodles provide protein and whole grains which will keep your blood sugar in check; meaning you won't feel like you need to eat the whole baguette!
The tofu is much healthier than ricotta or mozzarella. It provides more protein and is cholesterol free. And you eliminate all that gross cheese grease.
Everyone knows that veggies are better for you than meat, right? 'Nuff said!
Pasta sauce ranges from healthy to absurdly unhealthy. Be sure you pick a sauce with real ingredients! If you don't know what an ingredient is or how to pronounce it, don't get it. Also avoid sauces with sugar. You would be surprised with the amount of sugar added to pasta sauce. It just doesn't need it!

Ingredients:

• One package whole wheat no-boil lasagna noodles
• 15 oz package firm tofu
• 1/4 c. Unsweetened non-dairy milk (or less for a stiffer "ricotta")
• 3 cloves garlic
• Juice of 1/2 a lemon
• Large handful of fresh basil, chopped 
• Salt and pepper to taste
• Large jar of pasta sauce, about 4 cups
• Assorted veggies, about 4 cups (optional); I used 1/2 a head of cauliflower, a red pepper, an onion and a yellow squash

1.) To make the filling, combine the tofu, non-dairy milk, garlic, lemon juice, basil and salt and 

pepper in a food processor. Pulse until combined and slightly creamy (it should still have some stiffness)

2.) If using veggies, sauté over medium-high heat until soft

3.) To assemble lasagna: 

Line the bottom of your favorite lasagna pan with the no-boil noodles, being sure to over lap the layers. Pour in enough sauce to cover the noodles.

 Spread the filling over the sauce, being sure to leave a couple inches space around the edges.

Add a layer of veggies

Top with more sauce, then start all over until you reach the top. 

My last layer is always noodle and sauce, but make it however you want!

Layers!

This was even better the next day, so be sure to make enough for leftovers! And maybe think about replacing that garlic bread with a big salad!

Farewell To Winter

It's that time of year that I refuse to wear a coat because I saw the sun... that means spring is here! Right?! Obviously not, or else my windshield wouldn't have been frozen this morning. This is a nonsense time of year. Flowers are blooming and the sun is out, but it still snows occasionally and I haven't been able to get my bike out of deep freeze yet. I'm ready to dedicate something to this time span so that the clock will speed up and I can start tending to my garden! 

What better to do this time of year than to say farewell to your favorite fall and winter dishes? There are certain flavors that I crave in the fall and winter that don't do as much for me in the summer and one of those is fennel seed. It's such a warm spice that pairs well with something hardy; plus, it makes stuff taste like sausage! Throw together some onion, lentils, apple and fennel seeds and you've got yourself a nice meal for a cold night. 


Lentil and Apple Saute

Ingredients:

• 2 C cooked lentils (canned is fine)
• one apple, cubed
• 1/2 onion, diced
• small yellow squash, sliced
• 3 cloves garlic, diced
• vegetable broth or red wine
• 1 T fennel seeds
• 1 t dried rosemary
• 1 t dried sage
• black pepper and salt, to taste

1.) Saute onion and garlic over medium heat until they start to brown and stick to the pan

2.) Add a splash of red wine or vegetable broth (or even water) to deglaze the pan 

3.) Add the apples and squash and cook until the apples start to soften (about 2 minutes)

4.) Push everything to the side and add the fennel seeds to the bare pan to toast; once they pop you can mix everything together again and cook for another minute

5.) Add the lentils, rosemary, sage, salt and pepper. Cook until lentils are warmed throughout

I take back everything I said about fennel... I love it year round! Once it gets hot, though, I'll use it in stuff that doesn't require to stove to be on!

What the Kale?!

Confession: I used to feel guilty for hating kale. I really tried to like it, but it was just too hardy to eat raw and I'm not a fan of any cooked green. I was persistent, however, in my quest to enjoy kale because it might be the healthiest thing you could ever put in your mouth. It's low in calories and high in fiber, iron, calcium and vitamins A, C and K. It's full of antioxidants and has anti-inflammatory properties. Kale is what all the other greens wish they could be! 

So in my search for the best way to prepare kale I came across a recipe for "massaged kale". You literally give the kale a massage and it changes before your eyes! The reason this made it easier for me to eat was because it wasn't as fibrous as raw kale, but it wasn't slimy like cooked kale (did I mention that I REALLY hate cooked greens?)!

Massaged Kale Salad  

Ingredients:

• one bunch kale
• one mango, diced* 
• roasted pumpkin seeds or sunflower seeds
• juice of 1/2 a lemon**
• less than 1 T olive oil
• pinch of kosher salt
• coarsely ground black pepper 

     1.  Tear the kale into pieces and place in a large bowl

     2.  Drizzle with just a bit of olive oil

     3.  Reach in and squeeze the kale, a handful at a time, until it starts to wilt. It will actually start     to smell like ripe bananas after a minute or so!

     

     4.  Once it seems fully wilted, mix in your diced mango, seeds, salt, lemon juice and pepper 

*This is also really good with apples, pears or grapes. If you want veggies instead of fruit, roasted squash, pumpkin or sweet potato would be great, too!

**Balsamic vinegar is also really good in place of lemon!

It's tangy from the lemon juice, sweet from the mango, crunchy from the seeds (not pictured in this salad!) and a little salty. You now have every food craving wrapped up into one healthy salad. Eating this got me so used to kale, that I now eat it raw without making a face! I really hope you like it! 

A Breakfast Fit For Jack Johnson

The weekend is here (and halfway over, oops) and it's time for a little comfort food! Vegan style! I've got tons of comfort food recipes I can't wait to share with you: biscuits and sausage gravy, Italian sausage, meatloaf, hot dogs, lasagna... you name it, I've got a vegan version.

But instead of throwing my super advanced recipes at you, how about we start off with something easy? PANCAKES! But not just any old pancakes. BANANA PANCAKES! FYI: I hated referring to Jack Johnson in the title, but it was just too easy. Now that song will be stuck in my head for days!

So here are the redeeming qualities to this recipe:

• NO WHITE FLOUR! These are made with oats and whole wheat flour (go ahead and buy a bag! Then you'll have no excuse not to use it!). Fiber, fiber, fiber is your friend.  
• NO SUGAR! The sweetness comes from the banana. Plus, if you're eating them with maple syrup, who needs the added sugar? Again- maple syrup, not table syrup. Your blood sugar and your taste buds will thank me.
• NO EGGS! Did you know that vegans eat a cholesterol free diet? Cholesterol is only found in animal products, so by eliminating those, you eliminate any cholesterol concerns! I know what you're thinking: eggs have protein. Yes they do, but so do plants and most people get way too much protein as it is.
• I've saved the best for last: You will only dirty TWO DISHES! Everything is thrown in your blender and poured right into the skillet! 

Banana Pancakes

makes about 12 pancakes

Ingredients:

• 1 1/4 cups rolled oats
• 1/2 cup whole wheat flour
•  2 teaspoons baking powder
• 1/2 teaspoon vanilla
• 1 1/2 cups almond milk  
• 1 or 2 ripe bananas (1 for fluffier cakes and 2 for flatter, but super banana-y cakes)
• Pinch of salt

1.) Mix everything except the bananas in a blender until smooth

2.)Add bananas and blend again

3.)Spray your favorite pancake skillet and get to flippin'! 

You are more than welcome to mix in any of your favorite goodies, such as blueberries, nuts, dark chocolate, etc. And if you have the time, I highly suggest making a double batch so that you can freeze the left overs. Then, when the mood strikes, you can pop one straight into the toaster or microwave.  

So enjoy your banana pancakes, go put on Jack Johnson, grab a hacky sack, make some plans for an ultimate frisbee game and let's never speak of that song again!

-Becca

The Vegan Pantry

I have learned more new words in the last two years than I did in the first 26 years of my life. When you start to expand your pantry to include things other than frozen pizza and Ben & Jerry's you start to find that there are a lot of weird sounding foods out there, but not nearly as weird sounding as the chemicals that we've grown up eating or the diseases that these chemicals can bring on! I have marked with an asterisk which foods I would suggest trying to incorporate first. These are the basics that are affordable and tasty. These foods are also SO good for you, and whether you be vegan, vegetarian or meat eater, the ultimate goal for all is good health, right?! 

My basic rule for deciding what to eat is that it has to have some sort of nutritional value. If I feel like making cookies I don't beat myself up over a craving. I will, however, make sure that I make them with whole wheat pastry flour, maple syrup and apple sauce instead of white flour, white sugar and oil. See? You can add nutrition to almost anything! Now that's not to say that I haven't been known to down a whole sleeve of Oreo's in one sitting (yes, Oreo's are vegan!) but I try to make that an exception to the rule.

Maybe a goal for this week could be to buy one of these things and replace it for something not so great. Maybe instead of a plate full of eggs and bacon in the morning, you could eat some oatmeal sweetened with maple syrup, or cook up some brown rice instead of white rice or pasta, or grab a handful of sunflower seeds and a couple figs for your snack at work instead of chips or pretzels. Baby steps!


Grains:

• Quinoa*- my favorite! It's super high in protein and sits much lighter than rice and other grains.
• Brown Rice*- Jon already liked this, but I was strictly a white rice girl. My advice: suck it up and eat the brown rice! You'll get used to it and start to prefer it!
• Steel Cut Oats- I have had oatmeal every morning for about 3 years. I will never get tired of it. Rolled oats are great for granola, baking and oatmeal, but I much prefer steel cut oats for this!
• Buckwheat- Very earthy, but it's great to cook like rice and serve with roasted veggies, sprinkled raw over yogurt or made into a porridge

 Seeds and Nuts:

• Whole Almonds*
• Walnuts*
• Cashews
• Pecans
• Peanuts
• Sunflower Seeds*
• Sesame Seeds
• Chia Seeds- yes, you could make a chia pet out of these- but they're so much more fun to eat! Full of fiber and protein, chia seeds can absorb 9 times their weight in liquid! Put some in juice, yogurt or oatmeal and let sit for about 10 minutes or longer (even overnight). Because of the expansion of these seeds, you feel much fuller for longer!
• Flax Seeds- Great source of Omega-3's, but be sure to grind them before you eat them to get the most nutrients out of them
• Chia and Flax seeds make great egg substitutes for baking or binding. Just soak 1 tablespoon of chia or ground flax in 3 tablespoons water for 5-10 minutes. This makes one "egg". 

Dried Fruits, Nuts and Sweeteners

Dried Fruit (non-sulphate and unsweetened):

• Dates
• Prunes*
• Figs*
• Raisins
• Apples*
• Apricots 

Flour:

• Whole Wheat
• Whole Wheat Pastry- great sub for white flour in baked goods and most breads
• Unbleached White- I try not to use white flour, but if I do I use about one third of the amount called for and sub the rest for whole wheat or whole wheat pastry flour
• Oat- easily made at home by grinding oats in a spice or coffee grinder
• Almond- see above!
• Vital Wheat Gluten- great for making seitan, a delicious meat substitute

Sweeteners: 

• Maple Syrup*- it's the best tasting stuff in the world and it's got lots of minerals, so it's good for you, too! Get Grade B because it's less refined, so it's got more of the good stuff in it!
• Raw Agave*- made from the same plant as tequila... how could you go wrong? I've heard mixed reviews about agave lately, as far as the fructose content, but everyone's a critic of something. It's plant based and minimally refined, so it's a much better alternative to artificial sweeteners and white sugar.
• Sucanat- short for sugar cane natural. Unlike white sugar, it hasn't been stripped of all its nutrients.
• Molasses 

Milks:

• Almond Milk*- we get unsweetened orignal
• Dark Chocolate Almond Milk* - Silk's brand is better than any chocolate milk I've ever had
• Soy Milk
• Oat Milk- we make our own for cheap!

Add caption

Beans & Legumes:

We buy ours in bulk to save money, but canned will do just fine!

• Black beans*
• Red Beans*
• Chickpeas
• Lentils*- loaded with Iron and Protein; especially when paired with quinoa
• Pinto Beans

Vinegars and Oils:

• Organic Apple Cider Vinegar*
• Red Wine Vinegar
• Balsamic Vinegar
• Rice Vinegar
• Coconut Oil*
• Olive Oil*
• Sesame Oil

Spices, Vinegar and Oil

Spices:

• Basil*
• Oregano*
• Turmeric*
• Paprika*
• Fennel
• Cumin*
• Black Peppercorns*
• Mustard Seeds
• Chili Powder*
• Coriander
• Sea Salt*
• Cardamom
• Star Anise
• Nutmeg*
• Cinnamon*
• Allspice
• Dill
• Sage
• Rosemary
• Thyme
• Red Pepper Flakes
• Ginger*
• Garam Masala
• Curry Powder
• Chinese Five Spice

Spices and This and That

This and That:

• Dark Chocolate*
• Nut Butters* 
• Sriracha*
• Bragg's Liquid Amino Acids (kind of like soy sauce without the sodium!)
• Nutritional Yeast- a byproduct of molasses that tastes like cheesy fish food, but Jon likes it
• Curry Paste
• Homemade Mustard
• Homemade Vanilla Extract
• Almond Extract
• Agar Agar- dried seaweed powder that makes a great sub for gelatin
• Arrowroot- good sub for cornstarch, most of which is GMO

Hope this helps a bit in your search for new and exciting foods! 

-Becca