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Tag Archives: Clean Eating

Vegan Nut-Free Granola

Sweet, crunchy granola over smooth, tangy yogurt

For those of us with food allergies, it can be really hard to find a nut-free granola. And if you’re avoiding animal products too, a vegan nut-free granola can be even tougher! Most anything on the store shelves, aside from a few “allergen free” brands is full of all sorts of tree nuts. Then again, when I look at the ingredient lists, I can’t help but think that maybe I’m better off not being able to have it at all. Although marketed as “health food”, granola is often chock full of sweeteners that hide in the labels. Things like brown rice syrup, tapioca syrup, barley malt syrup, and agave are all refined sugars, not to mention straight up cane sugar, brown sugar, and molasses.

nut-free granola

When I set out to make this Vegan Nut-Free Granola, my top two criteria were no nuts and no refined sugar. Nuts are easily substituted with seeds and for sweeteners, I only use raw honey or pure maple syrup. (Of course if your goal is to avoid animal products, skip the honey and go with syrup instead.) Yes, these are still forms of sugar and should be used in moderation, but as far as sweeteners go, honey and maple syrup are natural and unrefined.

One of my favorite things about this recipe is that it is super adaptable! The ingredients I use are:

  • Rolled oats
  • Cinnamon
  • Nutmeg
  • Cloves
  • Pumpkin seeds
  • Sunflower seeds
  • Shredded coconut
  • Maple syrup
  • Coconut oil
  • Raisins

That being said, there are so many ways to mix it up based on what you have in the pantry. Other seed options would be flax or chia seeds. For dried fruit, you could substitute cherries or blueberries, or anything else without added sugar. (That’s why I don’t recommend dried cranberries, but if you don’t mind the sugar or have some without, they’d work great too.) Spices can be adjusted or swapped according to your flavor preferences and once the granola is cool, you could even add in a few mini dark chocolate chips. So go ahead, make it your own, and enjoy!

A perfect breakfast of nut-free granola with plain Greek yogurt

Similar Recipes You May Like:

No-Bake Energy Bites

Nut-Free Granola Bars

Sweet, crunchy granola over smooth, tangy yogurt
Print Recipe

Vegan Nut-Free Granola

Prep Time10 mins
Cook Time30 mins
Course: Breakfast, Snack
Cuisine: American
Keyword: breakfast, granola, low sugar, nut free, vegan
Servings: 5 Cups
Author: Rachel Alexandra

Ingredients

  • 2 cups rolled oats
  • 1 tbsp Penzeys ground cinnamon
  • ¼ tsp Penzeys ground nutmeg
  • Pinch Penzeys ground cloves
  • ¼ tsp sea salt
  • ¾ cup raw pumpkin seeds
  • ¼ cup raw sunflower seeds
  • ¼ cup unsweetened, shredded coconut
  • ⅓ cup raw honey or pure maple syrup
  • ¼ cup melted coconut oil
  • 1 cup unsweetened dried fruit

Instructions

  • Preheat the oven to 300°F and line a baking sheet with parchment paper.
  • In a large bowl mix the oats, spices, and salt. Then add the seeds and coconut. When the dry ingredients are well combined, add the honey or syrup and coconut oil.
  • Spread the granola evenly on the baking sheet and bake for 15 minutes. Take out the pan and gently turn over the granola with a wooden spoon. At this time, you can add the dried fruit.
  • Bake for another 15 minutes, then remove from oven allow it cool and harden. Break up any big pieces and store in an airtight container for up to two weeks. Enjoy!
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Spinach and Mushroom Lasagna Rolls

Hi everyone! I hope you’re all enjoying fall so far now that we’re finally getting into it. It’s the best time of year for us foodies who love pumpkin, apple, cranberry, squash, and all that other deliciousness. Even though today’s recipe doesn’t shout fall, the weather is cooling off, so a good time for recipes requiring some oven time. Especially these vegetarian Spinach and Mushroom Lasagna Rolls!

There are three aspects to this recipe: homemade marinara sauce, the lasagna rolls themselves, and cheesy garlic bread. Of course if you’re really in a rush, you could skip the bread and use a store bought sauce. However, I think it’s a lot of fun to make the recipe in it’s entirety!

Vegetarian lasagna rolls full of spinach, mushrooms, and a variety of cheeses

I adapted the lasagna and sauce recipes from Skinny Taste and the garlic bread from Eazy Peazy Mealz. The Spinach and Mushroom Lasagna Rolls below are actually a combination of Skinny Taste’s Mushroom Kale Lasagna Rolls and Spinach Lasagna Roll Ups. I also made some other changes like substituting egg and swapping out ricotta for cottage cheese. Just one last thing before you start: when making the bread, see my note below on how to avoid “flame-broiling”! 😉

Other recipes you might like:

Spaghetti Pie

Margherita Pizza

Baked Asparagus Risotto

Artisan Bread

Print Recipe

Spinach and Mushroom Lasagna Rolls

Course: Main Course
Cuisine: Italian
Keyword: garlic bread, lasagna, marinara, mushroom, spinach, vegetarian
Servings: 12
Author: Rachel Alexandra

Ingredients

Lasagna Rolls

  • 12 9 oz whole wheat lasagna noodles cooked
  • 2 ½ cups homemade marinara sauce recipe below
  • 5 cups fresh spinach
  • 8 oz mushrooms finely chopped
  • 1 tsp olive oil
  • 2 cloves garlic minced
  • 15 oz part skim cottage cheese
  • ½ cup freshly grated Parmesan
  • 1 tbsp ground flax seed
  • 3 tbsp hot water
  • Salt, pepper, and sage to taste
  • 8 oz fresh mozzarella cheese

Marinara Sauce

  • 1 tsp olive oil
  • 2 cloves garlic smashed
  • 28 oz San Marzano tomatoes crushed
  • Fresh basil, oregano, and thyme to taste
  • Salt and freshly ground pepper to taste

Garlic Bread

  • ¾ cup butter softened
  • 1 tbsp garlic minced
  • 1 tsp garlic powder
  • 1 tbsp fresh parsley finely chopped
  • ½ cup freshly grated Parmesan
  • 1 loaf homemade french or artisan bread ½ inch slices
  • Fresh mozzarella cheese sliced

Instructions

Lasagna Rolls

  • Prepare the marinara sauce (below) and cook the lasagna noodles according to the package directions. In a small bowl, combine the ground flax with hot water. Whisk and let stand about 5-10 minutes. Preheat oven to 350°F.
  • Using a large saucepan, sauté the garlic in the olive oil for about one minute. Add spinach and cook until wilted (about 5 minutes). Add the chopped mushrooms, salt, pepper, and sage. Continue to cook another 5-6 minutes, until the mushrooms are tender.
  • In a large bowl, combine the spinach and mushrooms with the flax egg, cottage cheese, and Parmesan. Adjust salt and pepper as needed.
  • Scoop about one cup of marinara sauce in the bottom of a 9×13 pan and spread it around. Lay the lasagna noodles on a large cutting board or piece of freezer paper. Scoop about 1/3 cup of the filling onto each noodle and spread out. Roll each noodle and place in the pan (seam side down).
  • Scoop another cup of marinara sauce over the rolls and top each one with a slice of fresh mozzarella cheese.
  • Cover the pan with aluminum foil and bake for 40 minutes or until the cheese is melted. Let cool for a few minutes before topping with extra sauce and serving.

Marinara Sauce

  • In a saucepan on medium heat, add the olive oil and garlic. Saute for a few minutes, being sure to keep an eye on it so it doesn’t burn.
  • Add the tomatoes, herbs, salt and pepper. Mix all the ingredients and turn the heat to low.
  • Let the sauce simmer for 15-20 minutes, stirring occasionally. When it is thickened, remove from heat and set aside until needed for the lasagna.

Garlic Bread

  • Preheat oven to 400°F and line a baking sheet with foil.
  • In a small bowl, cream the softened butter with the garlic, garlic powder, parsley, and freshly grated Parmesan. Spread some of the mixture over each slice of bread and sprinkle with paprika.
  • Place on baking tray and bake for 10 minutes. The butter will be melted and the bread lightly toasted.
  • Remove from oven and place a thin slice of fresh mozzarella on each piece of bread.
  • Set the oven to broil and place the bread back inside for 1-2 minutes. Remove when the cheese is melted and the bread is golden on the edges.

Notes

Unless you want flame-broiled garlic bread, I advise against using parchment paper on the pan…yes, I know from experience. If your broiler is on the top of the oven like mine, the parchment can curl up and touch the heating element. Resulting in an oven fire. It this occurs, don’t be like me and panic and also keep the door shut. (Don’t worry, the garlic bread was miraculously still okay 🙂 ) Be safe and enjoy!

Couscous Salad with Kale and Blueberries

Even though it’s a week after Labor Day and the kids are back in school (myself included), there’ll still be plenty of nice weekends to cookout and have picnics. This couscous salad is light and fresh and is the perfect side dish to any meal. Not only that, but it’s super quick and easy for those rushed evenings you need something fast and preferably healthy. Go ahead and give it a try–I’d love to hear what you think in the comments below! Enjoy!

Ingredients

Salad

1 cup Israeli pearl couscous, dry

6 cups chopped kale (thick stems removed)

1 cup fresh blueberries

1 can chickpeas (drained and rinsed)

4 oz queso fresco, crumbled

1 avocado, diced (optional)

Dressing

1/4 cup extra virgin olive oil

1/4 cup lemon juice

2 Tbs raw honey

1 1/2 tsp Dijon mustard

1/4 tsp Kosher salt

Freshly ground pepper to taste

Directions

Cook the couscous according to the package directions. Let cool and place it in a large bowl. Combine with the kale, blueberries, chickpeas, cheese, and avocado (if using).

In a separate bowl, whisk the olive oil, lemon juice, honey, mustard, salt, and pepper. Pour the dressing over the salad and mix well. Enjoy!

Adapted from the Kristine’s Kitchen recipe: Kale Quinoa Salad with Blueberries

Lemon Garlic Salmon with Roasted Asparagus

Today I want to share a new salmon recipe that’s perfect for this time of year when asparagus is in season! This is also a great option for Friday night if you’re craving fish, but want a heart-healthy option instead of beer-battered fish fry. It’s a very simple recipe, super quick, but loaded with flavor! If you want to work ahead and get even more flavor, you could try marinating the salmon with the lemon and garlic beforehand.

Serves 4

Ingredients

Asparagus

1 bunch fresh asparagus

1 clove garlic

Olive oil

Salt and pepper

Salmon

2 large wild caught salmon fillets (or four small ones)

2 cloves garlic

1 small lemon

Olive oil

Salt and pepper

Directions

Preheat oven to 400°F. Slice asparagus into 4 inch spears and arrange on a baking sheet. Mince one clove of garlic and sprinkle on the asparagus. Toss with olive oil, salt, and pepper. Roast for about 30-40 minutes, rotating the pieces every 15 minutes. Cooking time varies based on the size of asparagus.

While the asparagus is roasting, prepare the salmon. Line a baking sheet with aluminum foil (if not non-stick) and lightly grease with olive oil. Mince two cloves of garlic and zest the lemon. Place salmon fillets in the pan skin down. Sprinkle with garlic and lemon zest. Then squeeze the lemon juice on the salmon and add salt and freshly cracked pepper to taste. Bake for 15-20 minutes. The fillets should be opaque and flaky when done. Enjoy!

Cappuccino Cheesecake

It’s finally here! Cappuccino cheesecake! I was hoping to get this brand new recipe published early this week, but finals got the best of me. Looking back, I think my biggest accomplishment this semester was not “procrasto-baking”…not too much anyway. But if you’re looking for an excuse to procrasto-bake, then this is your opportunity!

My fiancé and I baked this cheesecake a couple weeks ago and it was a huge hit (My mom even says it’s her favorite one yet!) It starts with a buttery graham cracker crust with a creamy, coffee infused filling and topped with chocolate ganache. 😋

As always with recipes involving coffee, I’m going to recommend Purity Coffee. You can learn more about why this is the only coffee I buy here and they also have tons of awesome, science-packed info on their website. Enjoy 10% off your first order with promo code ROOTS!

Crust

1 tsp. sugar

1 1/2 cups graham cracker crumbs

1/4 cup melted butter

Filling

1 cup white chocolate chips*

2 Tbs. butter

2 8-oz. packages of 1/3 fat cream cheese (room temperature)

1/3 cup sugar

1/2 cup coffee reduction

1/4 tsp. sea salt

Ganache

1/2 cup dark chocolate chips

1/3 cup heavy cream

1 tsp. butter

Directions

Grease the bottom and sides of an 8 inch spring-form pan with canola spray or melted coconut oil/butter.

Put the graham crackers in a food processor and grind until they are just small crumbs. Add the sugar and pulse a few more times.

In a small bowl, mix the graham cracker crumbs with the melted coconut oil or butter. Then press the mixture firmly into the bottom of the prepared pan. Set aside.

Prepare the coffee reduction using this recipe. Set aside.

Add approximately an inch of water to the bottom of a double boiler and melt 1 cup of white chocolate chips on medium heat. Stir every few minutes and be sure not to get any water in the chocolate. When the chocolate chips are melted, remove from heat and stir in 2 Tbs. of melted butter. Allow the mixture to cool for 10 minutes.

Preheat the oven to 325°F. In a large, deep bowl, combine the somewhat-cooled white chocolate mixture, cream cheese, sugar, coffee reduction, and salt. Use an electric mixture to mix all the ingredients until smooth and creamy. Be sure to scrape down the sides every so often to ensure that everything is well combined. Be sure not to use the slowest setting and do not over mix.

Put the filling in the spring form pan and using a small offset spatula, smooth out the filling until it is even across the pan.

Bake for 35 minutes, making sure to not open the oven! Any rapid change in temperature or humidity can lead to cracking and caving.

Turn the oven off and let the cheesecake rest in the oven for another 30 minutes, still not opening the door. When the time is up, let the cheesecake cool for approximately 30 more minutes before letting it chill and set up in the refrigerator for at least three hours and up to overnight.

While the cheesecake is cooling, it’s time to start the ganache! Measure the chocolate and set aside in glass bowl. Over medium heat, bring the heavy cream to boil. Remove from heat and stir in butter. Pour the cream and butter over the chocolate chips and let stand for 5 minutes. Stir the mixture until the ganache becomes homogeneous. Pour over cake and smooth with offset spatula. Allow ganache to cool before serving. Enjoy!

Tips

*When selecting white chocolate, make sure it actually contains cocoa butter and is free from hydrogenated oils and artificial flavors. (I get mine at Trader Joe’s.)

It’s important to make sure the base of of the spring-form pan is right side up. However, even if it is, it’s still possible for butter to leak out the bottom. To prevent a major mess, line a baking sheet with foil and place it under the cake pan.

Allow the cream cheese to reach room temperature before use so that it mixes smoothly. It will also help prevent the need to over-mix which can cause the cheesecake to cave in.

Whatever you do, do not open the oven until it is time to take it out. I know it’s tempting, but you just have to trust me on this one! This is also where it becomes imperative that the pan is put together correctly and a baking sheet is below the pan. If you have to open the oven to clean up burned butter as the house fills with haze, the cheesecake will surely cave in the middle. (Yes, I also learned this the hard way.)

But in the unfortunate event that the cake does cave in, all is not lost! The ganache will make it less noticeable and it will still taste great!

Don’t cover the cheesecake in the fridge until it is totally cool to prevent condensation from collecting on top. If this does happen, dab it off with a paper towel.

Purity Coffee

Happy Tuesday! I hope everyone is having a great start to the week! Even though I don’t have any more exams for a couple weeks, I still find myself studying on Friday nights🤓. And when I’m not doing that, I like to find interesting research to apply to my own life and share with all of you! Today I want to fill you in on the latest info I’ve learned about coffee.

As it turns out, a lot of conventional coffee is contaminated with various molds, mycotoxins, pesticides, and carcinogens. Not to mention that most pre-ground coffee has been sitting on store shelves for months and often contains artificial flavors. But if you love coffee like I do, don’t worry! Coffee can actually be really good for you!

Purity coffee (which is recommended by dietitians and certified clinical nutritionists) has tons of health benefits without the dangers of conventional coffee. All the beans are carefully selected and roasted with the most precise techniques to make it safe and higher in antioxidants than most other coffees. The video below does a great job of explaining all the science behind the Purity process.

Click the here below to give Purity a try! Be sure to use promo code: ROOTS to get 10% off your first order!

Artisan Bread

Today I want to share a super simple bread recipe from It’s Always Autumn. There are only four ingredients and no kneading is required. All you need is flour, yeast, salt, and water! It’s crisp and chewy on the outside, but soft and delightful on the inside. Enjoy a slice or two alongside your favorite winter soup or by itself with butter and raw honey.

Ingredients

  • 3 cups all purpose flour
  • 1 tsp salt
  • 1/2 tsp yeast
  • 1 1/2 cups warm water

Directions

In a large bowl, combine all of the ingredients and stir until the dough comes together into a cohesive ball. It will still be sticky, but that’s okay.

Cover the bowl and set aside for 8-24 hours at room temperature. When you’re ready to bake it, turn the dough onto a well floured surface, form it into a ball, and let rest for 30 minutes.

While the dough is resting, preheat the oven to 450° and place a baking dish with sides in the oven.

Remove the dish and grease with olive oil before placing the dough inside. Cover and bake for 30 minutes.

Remove the cover and continue baking for 10-15 minutes or until the top is golden brown. Enjoy!

Pumpkin Cheesecake

Happy Thanksgiving! Despite this being a clean eating blog, I just have to share my favorite Thanksgiving dessert. (Comment below with your favorites!) Besides, as long as it’s in moderation, a homemade dessert from scratch is always acceptable! This cheesecake features a buttery, chocolate chip cookie crust and a pumpkin spiced filling, topped off with a smooth, creamy, chocolate ganache. If you’re feeling extra ambitious, try piping a buttercream border around the top. 

This recipe is a bit involved, especially if you want to make your own cookies for the crust first, so I’d suggest reading through the whole recipe before you get started. Also, refer to some general cheesecake tips below:

  • Don’t open the oven at anytime will the cake is baking or resting in the hot oven. Rapid temperature fluctuations can cause cracking and caving.
  • Place a baking sheet under the spring-form pan. Sometimes butter leaks out the bottom which can cause a real mess in your oven otherwise.

Ingredients

Cheesecake

1 1/2 cup cookie crumbs

1/4 cup melted butter

1 15 oz. can pumpkin puree

2 8 oz. packages cream cheese

1/2 cup sucanat

1/2 cup sugar

3 Tbs. cornstarch

1 tsp. Penzeys ground cinnamon

1/2 tsp. Penzeys ground ginger

1/4 tsp. Penzeys ground nutmeg

Chocolate Ganache

1/2 cup semisweet chocolate chips

1/3 cup whipping cream

1 tsp. melted butter

Directions

Cheesecake

Preheat the oven to 350 degrees Fahrenheit and grease an 8-inch spring-form pan. In a small bowl, combine the melted butter and cookie crumbs. Press into the bottom of the spring-form pan and set aside.

In a large bowl, combine the cream cheese can pumpkin using an electric mixer until smooth. In a smaller bowl, whisk together the other dry ingredients and add to the cream cheese mixture. Again, use the electric mixer, but do not mix more than necessary.

Place the filling in the spring-form pan on top of the cookie crust. Smooth it out using an offset spatula. Be sure that the filling is even and there are no large air pockets underneath. Set the pan on a baking sheet to catch any dripping butter and bake for 45 minutes. Turn off the oven and let cake rest in the hot oven for another 30 minutes.  Do not open the oven at all during this time! Any rapid changes to temperature will cause the cheesecake to crack or cave in. Remove the cheesecake from the oven and allow to cool completely before refrigerating. The cake will need at least three hours in the fridge to set up.

Chocolate Ganache

Place chocolate chips in a heat safe bowl. In a small saucepan, bring whipping cream and melted butter to a boil. Remove from heat and pour over chocolate chips. Let the chocolate and cream sit for 5 minutes before stirring to combine. Pour over cooled cheesecake and smooth with an offset spatula. Place the cake in the refrigerator to allow ganache to set up.

Optional

  • Use vanilla buttercream frosting to pipe a border around the cheesecake for an extra touch. 
  • Serve with whipped cream. 

3 Ingredient Roasted Butternut Squash

Fall is finally here which means back to school as well as lots of opportunities for fall baking. I’ve been settling into apartment life for the past month and now that classes have started again, it’s hard to find time to actually cook wholesome meals. Thankfully I had yesterday morning free to do a little meal prep, including roasting some squash from my grandpa’s garden. It makes a perfect side with pretty much anything. This recipe is extremely simple and easy too (only three ingredients), so it’s perfect for this busy time of year. Enjoy!

butternut (1)

Ingredients:

1 Butternut squash

2 Tbs. butter

2 Tbs. brown sugar

Directions:

  1. Preheat oven to 400°F.
  2. Cut squash into halves vertically and scoop out seeds to discard. Place the squash skin side down in a glass baking dish.
  3. Make three slices in each half of the squash, being sure not to cut all the way through. (See above photos.) This will allow the butter and brown sugar to flavor more of the squash.
  4. Spread the butter evenly on both halves and sprinkle with brown sugar.
  5. Bake skin side up for approximately 30 minutes or until the squash is soft a fork can be inserted easily.
  6. Squash can be eaten as is or scooped out of the skins and mashed. Enjoy!

 

Mocha Chocolate Chip Scones

Featured image

I’m not sure what took me so long, but just a few months ago I discovered that coffee is actually really good! Back in first and second grade, my school had Friday cooking classes. Well one fateful week, the recipe was coffee milkshakes. All it took was one sip and I didn’t touch coffee for ten years! Yeah, it was that bitter.

0526171604a

As it turns out though, I wasn’t actually scarred for life. One day, during my second semester of college, I thought I’d give it a try again just to see what I thought. Yes, I was in need of a caffeine source, but that honestly wasn’t the only reason. Besides, there’s only so much sleep coffee can replace anyway.

0526171639

I decided to only try it black because I didn’t want to get hooked on any sugary drinks. To my surprise, though it was bitter, I kind of liked it! And ever since then I’ve been drinking coffee…and baking with it. Because let’s be honest, what goes better with a warm cup of coffee than a mocha chocolate chip scone?

Makes 16 scones

Scone

Ingredients

Scones

1 Tbs. ground flax seed

3 Tbs. hot water

2 cups whole wheat pastry flour

1/3 cup sugar

1/3 cup cocoa

1 Tbs. baking powder

1/2 tsp. salt

1/3 cup cold butter

1/4 cup half and half

1/4 cup coffee reduction sauce

1 tsp. pure vanilla extract

2/3 cup mini chocolate chips

Glaze

Powdered sugar

Cocoa

Half and half

Coffee syrup

Directions:

  1. Make the coffee syrup according to the linked recipe and set aside.
  2. In a medium sized bowl, whisk the flax and hot water to make an egg substitute. Set aside.
  3. Preheat the oven to 400°F and line a baking sheet with parchment paper or with a silicone baking mat
    .
  4. In a large bowl, mix the flour, sugar, cocoa, baking powder, and salt.
  5. Cut in the butter and begin combining the ingredients using a pastry blender. Then, use your hands to make sure all the butter is evenly distributed and there are no large pieces left.
  6. Add the half and half, coffee syrup, and vanilla to the flax mixture and give it a whisk.
  7. Pour the liquid ingredients into the large bowl and stir until the ingredients come together. Again, you may have to use your hands to knead the dough since scones are by nature a little dry.
  8. Fold in the chocolate chips.
  9. Turn out the dough on a lightly floured surface and divide it into two pieces. Form each piece into a circle about two inches thick.
  10. Cut each circle into eight triangular scones.
  11. Place all 16 scones on the baking sheet and bake for 12-14 minutes. A toothpick inserted into the center should come out clean when they are done (with the exception of some melted chocolate chip).
  12. While they are cooling, whisk together the ingredients for the glaze. I don’t have an exact recipe for it, so it can be adjusted based on your taste preferences. I recommend using roughly 1 to 1 1/2 cups powdered sugar and 2 Tbs. cocoa (more or less depending on how much chocolate flavor you want). Then add half and half and coffee syrup until the glaze comes together. The consistency shouldn’t be liquid, but it should be thin enough to drizzle over the scones. If you want a mild coffee flavor, use more half and half and if you prefer a stronger flavor, use more coffee syrup.
  13. Drizzle the scones with glaze using a fork , whisk, or piping bag. Enjoy!
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