vegan Archives - The Flavorful Elimination Diet

I’ve mentioned before my love of dips. I honestly think dipping something crunchy into something soft is the best snacking experience. Many people limit their dipping to parties but with this ultra healthy superfood edamame protein dip recipe you can treat yourself completely guilt free at home any time. Keep in mind that this is not a phase one elimination diet recipe!

This recipe does contain edamame, a soy product as well as a legume. It’s a great way to test soy in your elimination diet without having to make an entire tofu dish. Many soy products can be a healthy addition to any diet. Especially because they pack a ton of protein into a small package. Edamame can be a welcome change from traditional bean dips and they also contain as much fiber as the other legumes would.

I used both frozen edamame and broccoli for this recipe. I like to buy the shelled edamame, also known as mukimame, and take some of the effort out of the preparation but it does make this edamame protein dip just slightly more expensive than buying the soy peas in the shells. Frozen broccoli cuts and florets are fairly cheap and this is a great way to use them since it’s normally not as appetizing to eat the cut chunks by themselves as a side.

Green tea adds an extra antioxidant boost with a mild earthy flavor. I can assure you that this snack is unlike other dips you’ve tried. When you bring it to a party and people as “what’s the recipe” please send them to my site 😉

I found the inspiration for this recipe in a cookbook that billed this as a low fat guacamole. I changed quite a few things but I would never tell you that edamame and broccoli could ever disguise themselves as avocados. Avocados are magic and unique and even though I’m allergic to limes I will never give up guacamole. This is not guacamole. This is, however, a delicious dip in its own right that is packed with vitamins, fiber, and protein. Someone get the health nuts together and tell them to stop naming things after better things that already exist!

Speaking of guacamole, try my nightshade and citrus free version of pineapple guacamole.

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Edamame FAQ

What is edamame?

Edamame is whole, young, green soybeans. Typically it is served in the pod.

Is edamame a vegetable?

Yes. Edamame is a vegetable and is even referred to a vegetable soybeans as an alternative title.

Is edamame keto?

Not exactly. As a legume they are typically excluded from keto diets. However, the high fiber carbon offsets a high percentage of the carbohydrates making its net carbs relatively low. A strict keto diet will eliminate edamame but a more casual one could allow it.

Can you eat edamame pods?

No. The outer shells are not edible.

Can dogs eat edamame?

Yes. Edamame is safe for dogs to eat but should not make up a substantial portion of their diet.

Ingredients

1 cup shelled edamame
1 cup broccoli (florets and pieces)
3 cloves garlic
2 tbsp apple cider vinegar
2 tbsp olive oil
¼ cup fresh parsley (stems and leaves)
2 tsp salt
½ tsp black pepper
up to ½ cup steeped green tea (room temperature)

Instructions

Cook the edamame and broccoli, either steam for 5-7 minutes or microwave from frozen for about 3 ½ minutes. They should be soft but not cooked pale.
place all ingredients except green tea in blender or food processor
blend until the vegetables are getting quite small
slowly add green tea and blend between additions until desired consistency is achieved
chill for at least 1 hour and serve cold

Edamame Protein Dip

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Prep Time 15

Course Side Dish, Snack

Cuisine American

Servings 6 servings

Ingredients

1 cup shelled edamame

1 cup broccoli (florets and pieces)

3 cloves garlic

2 tbsp apple cider vinegar

2 tbsp olive oil

¼ cup fresh parsley (stems and leaves)

2 tsp salt

½ tsp black pepper

up to ½ cup steeped green tea (room temperature)

Instructions

Cook the edamame and broccoli, either steam for 5-7 minutes or microwave from frozen for about 3 ½ minutes, they should be soft but not cooked pale

place all ingredients except green tea in blender or food processor

blend until the vegetables are getting quite small

slowly add green tea and blend between additions until desired consistency is achieved

chill for at least 1 hour and serve cold

Keyword citrus free, legume free, nut free

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June 2, 2023June 2, 2023

Amanja1 Comment

Nightshade Free Pasta Sauce

Doing an elimination diet was very enlightening for me. One of the things I discovered is that I’ve been harboring a tomato allergy for who knows how long. Tomatoes also seem to have been the culprit for a large percentage of my acne! That means that figuring out a nightshade free pasta sauce recipe also became mandatory.

Because that means if I want to remain acne and rash free I have to give up a lot of my favorite foods. Pizza, pasta, BBQ sauce, so many delicious tomato based saucey dishes. I am not the kind of person to just give in though so I’ve managed to come up with nightshade free alternatives for all of these.

This nightshade free pasta sauce can be used at the beginning of any elimination diet. Once you can eat wheat you can use it over standard pasta but you could use it over zucchini noodles (zoodles) just as easily and have a completely fair game phase one elimination diet meal right from the start!

I looked through a ton of “nomato” sauce recipes and almost all of them use beets. I was very hesitant to try this because I really don’t like beets. I’ve always thought they taste like dirt. I still think that, honestly. But I have figured out a couple of tricks to neutralize the taste. First make sure to scrub and peel your beets. Or you can use canned beets which have already taken care of that for you. Second, cook them all the way down, you want to bring out their sugar. Third, acid, any time you’re cooking beets use vinegar. I also noticed that the beet flavor wasn’t as strong the next day. Try refrigerating the sauce over night to let all the other flavors merge before serving.

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Do canned foods have less nutritional value?

No! This is a common myth. People like to believe that fresh, raw, unpreserved, etc is always better. The simple fact is that this is not true. Canned and frozen foods are typically preserved at the peak of freshness. They are preserved when the fruits and vegetables are at their most ripe and therefore most nutrient dense.

When you buy fresh produce it is often before or after it’s peak date. Additionally, these foods are shipped in a wide range of temperature conditions which cause the foods to ripen unnaturally or rot faster. Foods that are to be sold “fresh” are also often picked before they are ripe in order to ripen on the journey instead, this stunts their nutritional growth.

Some companies artificially induce the ripening process with various chemical compounds. If you’re looking for completely untainted food the only way to do it is to grow your own. But buying canned and frozen is not a strategy to ignore. Many companies that grow for the can and freezer market actually have a more natural ripening process and in many ways might be even better for you than so called fresh produce. So go ahead! Buy that can of beets for this nightshade free pasta sauce recipe. It’s good for you and so much easier!

source: Healthline: Canned Food: Good or Bad?

Are beets good for you?

Absolutely! Beets are full of nutrients and fiber that make them a healthy addition to any diet. They’re known for their anti-inflammatory properties which make them great for joint pain and health concerns like high blood pressure. Beet juice is an often studied beverage that many people swear by as the perfect drink for exercise recovery.

I personally don’t love beets, I think they’re an acquired taste, but if you do make sure to include them in your diet. It’s always great to add some extra plant based fiber into your meals and this pasta sauce recipe aids in that goal.

source: Cleveland Clinic

Ingredients

1 yellow onion
1 large beet or one 15 oz can sliced beets, drained
2 carrots
½ tsp dried basil
½ tsp dried oregano
¼ tsp dried marjoram
½ tsp coarse ground black pepper
1 tsp dried parsley
1 ½ tsp salt
2 tbsp red wine vinegar
2 tsp honey
dash cinnamon
olive oil
up to 1 ¼ cup vegetable broth

Instructions

coarsely chop the onions, beets, and carrots
heat your cast iron or nonstick skillet with the olive oil
saute the vegetables in the olive oil until the beets are soft enough to cut with a spoon, the larger the chop the longer this will take but the deeper the flavor will be, if the veggies start to stick use a little of the vegetable broth to release them. If using canned beets add them to the carrots and onion after the carrots begin to brown
add the dry seasonings to the hot pan and stir to blend
transfer the mixture to a food processor or blender, add the vinegar and honey
blend well while slowly adding the vegetable broth until the desired consistency is reached

Nightshade Free Pasta Sauce

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Prep Time 10

Cook Time 30

Course Main Course

Cuisine Italian

Servings 4 Servings

Ingredients

1 yellow onion
1 large beet or one 15 oz can sliced beets drained
2 carrots
½ tsp dried basil
½ tsp dried oregano
¼ tsp dried marjoram
½ tsp coarse ground black pepper
1 tsp dried parsley
1 ½ tsp salt
2 tbsp red wine vinegar
2 tsp honey
dash cinnamon
olive oil
up to 1 ¼ cup vegetable broth

Instructions

coarsely chop the onions, beets, and carrots heat your cast iron or nonstick skillet with the olive oil
saute the vegetables in the olive oil until the beets are soft enough to cut with a spoon, the larger the chop the longer this will take but the deeper the flavor will be, if the veggies start to stick use a little of the vegetable broth to release them.
If using canned beets add them to the carrots and onion after the carrots begin to brown
add the dry seasonings to the hot pan and stir to blend
transfer the mixture to a food processor or blender, add the vinegar and honey
blend well while slowly adding the vegetable broth until the desired consistency is reached

Keyword citrus free, nightshade free recipes, sauce

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June 1, 2023June 1, 2023

AmanjaLeave a comment

Almond Butter No-Bake Chocolate Clusters

These almond butter no-bake chocolate clusters are an absolute chocolate bomb. They’re so rich and really hit the spot when you have a serious dessert craving. You could actually use any nut butter that you have lying around, it doesn’t necessarily have to be almond. I just find almond to be one of of the most accessible ones. Make sure it’s the all natural kind, you don’t want anything besides almonds and salt in the ingredients list!

You could use peanut butter for these, I have, and it’s delicious. However, I wanted this to be a nut reintroduction recipe for an elimination diet and peanuts are tucked away in the legume category. Similarly, you don’t have to use almond milk for the milk. I just figured almonds go with almonds. But if you have oat or coconut milk those would work as well for these almond butter no-bake chocolate clusters without also introducing any other ingredients into your elimination diet. Using those milk alternatives also make this a delicious vegan dessert!

It is imperative that you store these almond butter no bake chocolate clusters in the fridge. We are not taking the time to temper the chocolate with this simple dessert so they will melt very easily at a high room temperature. They will also melt in your hands. But that’s okay because you’ll be eating them too fast to even notice! I’m literally eating one right now as I type this and I know this will be a recipe I return to again and again even though I’m no longer on my elimination diet.

Also let me just say that these were very difficult to photograph. Chocolate clusters are not the most photogenic things! They just looked like unappealing brown lumps most of the time, but they taste so good I swear! I tried to make it so that you could see the all important grains of salt on top too, I think I at least captured that aspect. But believe me, despite appearances these are ooey gooey chocolate bombs.

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Does salt enhance chocolate?

Yes!! Whether you’re cooking savory or sweet you’re going to want to add a pinch of salt to everything you make. Salt both enhances sweetness and masks bitterness which means it’s the perfect ingredient to add to chocolate dessert recipes. (Also coffee, I put a pinch in every cup of coffee I make and it makes a world of difference!) This is especially noticeable if you’re stuck buying less expensive chocolate or coffee. I know most of us can’t afford to buy anything except for store brand chocolate chips and salt brings it up a big level.

These almond butter no bake chocolate clusters use a pinch of salt in the recipe and are then sprinkled with coarse salt on top. This is mandatory for this recipe! Especially because we’re using lower quality chocolate. Semi-sweet chocolate chips are affordable but not exactly the highest end chocolate out there. The little bit of salt added to this flavorful elimination diet recipe brings the chocolate flavor out and hides the bitterness that might be present. It does all of this without adding a ton of extra sugar! Double win!

This is THE dessert hack.

Elimination Diets and Chocolate

Cocoa itself is not forbidden on most elimination diets. However, a lot of chocolate products contain troublesome ingredients like dairy, gluten, soy, or nuts. When shopping for chocolate products make sure to look for labels like “allergen friendly,” “certified gluten free,” and “vegan.” It also helps to look for items that say they are pure and unsweetened. Get as close to nothing but cocoa as you can and you should be safe.

Ingredients

¼ cup real maple syrup
2 tbsp granulated sugar
½ tsp vanilla extract
2 tbsp almond milk (or preferred plain milk)
3 tbsp coconut oil
3 tbsp unsweetened cocoa powder
1 pinch salt
1 ¼ cups rolled oats
⅓ cup salted natural almond butter (crunchy or creamy)
½ cup vegan or allergen friendly semi-sweet chocolate chips
about 1/2 tsp of coarse salt, kosher or sea salt for topping

Instructions

line a baking sheet with wax paper
in a medium saucepan combine maple syrup, sugar, vanilla, almond milk, coconut oil, and cocoa over medium low heat
stir frequently until combined and slowly bring to a bubble
once bubbling (not a full boil) stir continuously for about 1 minute
remove from heat and add remaining ingredients
drop spoonfuls of the batter (about 1 ½ tbsp) onto the wax paper lined baking sheet
gently sprinkle the coarse salt on top of the clusters
chill in the fridge for at least 15 minutes to set
serve chilled, store in the fridge

Almond Butter No Bake Chocolate Clusters

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Prep Time 30

Course Dessert

Cuisine American

Servings 12 servings

Ingredients

¼ cup real maple syrup
2 tbsp granulated sugar
½ tsp vanilla extract
2 tbsp almond milk or preferred plain milk
3 tbsp coconut oil
3 tbsp unsweetened cocoa powder
1 pinch salt
1 ¼ cups rolled oats
⅓ cup salted natural almond butter crunchy or creamy
½ cup vegan or allergen friendly semi-sweet chocolate chips
about 1/2 tsp of coarse salt kosher or sea salt for topping

Instructions

line a baking sheet with wax paper
in a medium saucepan combine maple syrup, sugar, vanilla, almond milk, coconut oil, and cocoa over medium low heat
stir frequently until combined and slowly bring to a bubble
once bubbling (not a full boil) stir continuously for about 1 minute
remove from heat and add remaining ingredients drop spoonfuls of the batter (about 1 ½ tbsp) onto the wax paper lined baking sheet
gently sprinkle the coarse salt on top of the clusters
chill in the fridge for at least 15 minutes to set
serve chilled, store in the fridge

Keyword dairy free, egg free, gluten free recipes, vegan

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May 30, 2023May 30, 2023

Amanja1 Comment

Peach Creamsicle Smoothie

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This peach creamsicle smoothie is the perfect citrus free summer treat. It takes away the traditional orange from the creamsicle but I think that peach can be even better. They are creamier in a smoothie and you can always find canned or frozen peaches for when they’re not in season. Frozen oranges just don’t work that way! The water content of oranges is much higher than peaches so it’s easier to reach a creamy texture.

I was so bummed when I discovered through my elimination diet that I have a citrus allergy. I never really thought about how often lemons, limes, and oranges find their way into things! So I’ve had to get a little creative with replacing that craving for bright fruits. Peach is a great alternative to orange for creamsicles cause they’re even the same nice inviting color.

I’m not a huge breakfast person so a smoothie is usually more of a weekend afternoon treat for me. It can be a great little natural sugar boost pick me up for when you are feeling sluggish. Make sure to get a reusable straw to keep around the house. Nobody wants to drink a smoothie without a straw and we all know we’re better than disposable ones by now. Seriously, any kind will do, I use the one that came with my reusable water bottle. Just clean it out right after you’re done with the smoothie and it’s really easy. You can also get a straw cleaner for pretty cheap.

This peach creamsicle smoothie is safe for all phases of an elimination diet as long as you use coconut yogurt instead of any other vanilla flavored yogurt. If you have successfully added other ingredients back into your diet feel free to use your favorite yogurt instead. I honestly just really like coconut and have continued to use the yogurt and milk regularly. Even now that I can have real dairy!

Which is better for a diet: smoothies or juice?

Smoothies! Smoothies are healthier, more filling, and more variable than juice is. Smoothies are made by blending the ingredients while juicers essentially wring the liquid out. Therefore, smoothies retain all of their vitamins and fiber while juice is left with mostly sugar.

You can make smoothies even heartier by using yogurt, nut or sun butters, chia or flax seeds, anything you can think of to give you a nutrient boost! This peach creamsicle smoothie is an easy place to start with your smoothie journey.

Smoothies are also far more filling than juice. Since they retain their fiber they’ll keep you feeling satiated much longer than liquid juice. If you’re watching your calories both can be pretty calorically dense but juice will have you reaching for more food much quicker.

Ingredients

1 cup frozen, fresh, or canned peach slices (loosely packed)
½ cup vanilla coconut yogurt
½ cup coconut milk
2 tbsp honey or real maple syrup
½ tsp vanilla extract
pinch salt

Instructions

blend all ingredients in a food processor or blender until smooth
serve cold

Peach Creamsicle Smoothie

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Prep Time 5

Course Breakfast, Snack

Cuisine American

Servings 1 Serving

Ingredients

1 cup frozen, fresh, or canned peach slices (loosely packed)

½ cup vanilla coconut yogurt

½ cup coconut milk

2 tbsp honey or real maple syrup

½ tsp vanilla extract

pinch salt

Instructions

blend all ingredients in a food processor or blender until smooth

serve cold

Keyword citrus free, dairy free, soy free recipes

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May 24, 2023May 24, 2023

AmanjaLeave a comment

Vegan Onion Dip

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I absolutely love a good dip. Onion dip has always been one of my favorites. You know the one, sour cream mixed with instant soup powder. It’s really terrible for you, so much dairy and salt and not much of anything else. This vegan onion dip recipe packs a ton of flavor without half the guilt as the traditional dip. However, this recipe is still not okay for phase one of an elimination diet. Only use it to reintroduce tree nuts or once you know tree nuts are safe for you!

Using real caramelized onions makes this dip feel decadent and special. It’s so indulgent to be able to gorge on this savory treat. You can always add even more onions if you’re like me and just cannot get enough of them! Just always make sure to take your time cooking them. Caramelized onions happen slowly, that’s what brings out the natural sweetness of the onions and creates that wonderfully deep flavor.

Soaking raw cashews makes them easier and creamier to blend. If you can’t find raw cashews you can use roasted and salted cashews just cut back on the added salt. You can still soak roasted cashews; it just won’t have as striking of an effect. I’ve found that roasted cashews are also typically cheaper than raw cashews. Don’t break your bank over a dip. Especially because you’re probably going to eat this whole recipe at once.

Serve this vegan onion dip with anything that you would normally dip in onion dip. Sweet potato chips and baby carrots are my favorite partners for this caramelized vegan onion dip. The little bit of sweetness pairs really well with the natural sweetness brought out while caramelizing the onions. The saltiness of the dip is also an addictive addition to the sweetness of the dippers. You’ll have to be careful not to eat this entire batch in one sitting!

This appetizer or snack will last about 1 week in the refrigerator. You can freeze it if you need to save some for a later date. Simply remove from the freezer and let it thaw at room temperature overnight before serving.

Tips for caramelizing onions

Start with the right onion! Yellow onions are standard in my house for almost all uses but sweet vidalia onions will give even more sweetness to the caramelizing process without adding extra sugar. Don’t use red or white, they have a higher water content and you’ll never reach the desired texture.
Use the right pan! You want a pan that’s big enough for all of the onion slices to be in contact with the pan at all time. Having a big pile of onions in an undersized pan won’t cook evenly. I use my large cast iron, check out the one featured at the bottom of this list.
Slice thinly but not too thin! Slice your onion about 1/2 cm thick. If you slice it too thin, like so thin that you can see through it, the onion will cook to quickly and be more likely to stick and burn. Too thick and it’ll take hours to reach your desired color.
Use a lower heat! I set my burner at about a 3 (out of 10) when making the onions for this vegan onion dip. Every burner is different, but you want to aim for the low end of medium low.
Don’t use too much oil! You want just enough oil to cover the pan. Remember, you’re not making fried onions, the slices don’t need to be submerged in oil.
Don’t stir too much! At the beginning of the process you’ll want to stir very little. Maybe two times in the first 20 minutes. If the onions are really starting to stick, add a little water and stir, but then leave it alone again. You’ll stir a bit more toward the 40 minute mark but just trust the process and let the onions do their thing.
Add sugar if you’re short on time. I don’t like adding sugar to my caramelized onions, I prefer to take the slow route. However, if you’re in a rush, add about 1 tbsp sugar to two sliced onions after they’ve been cooking for about 25 minutes. This will cheat the process and make them look and taste more caramelized in less time.

Ingredients

1 cup raw cashews, soaked for at least an hour
2 small yellow onions, sliced
2 tbsp olive oil
2 tbsp white wine vinegar (can substitute plain or apple cider vinegar as well)
1 garlic clove, minced
½ tsp salt
¼ tsp onion powder
¼ tsp black pepper
up to ¼ cup water
extra olive oil for cooking onions

Instructions

heat a skillet over medium low, drizzle with olive oil
add sliced onions and saute for 1/2 hour to 45 minutes, stirring infrequently, until a nice caramelized color is reached
add minced garlic and saute 1 minute longer
add all ingredients except caramelized onions, garlic, and water to a food processor or blender and blend
mixture should be creamy, add water until desired consistency is reached
add 1/2 cup of the caramelized onions and pulse to incorporate onions without destroying them, top with any extra
chill for at least one hour and serve cold

Vegan Onion Dip

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Prep Time 5

Cook Time 45

Course Side Dish, Snack

Cuisine American

Servings 4 servings

Ingredients

1 cup raw cashews, soaked for at least an hour

2 small yellow onions, sliced

2 tbsp olive oil

2 tbsp white wine vinegar

1 garlic clove, minced

½ tsp salt

¼ tsp onion powder

¼ tsp black pepper

up to ¼ cup water

extra olive oil for cooking onions

Instructions

heat a skillet over medium low, drizzle with olive oil

add sliced onions and saute for 1/2 hour to 45 minutes, stirring infrequently, until a nice caramelized color is reached

add minced garlic and saute 1 minute longer

add all ingredients except caramelized onions, garlic, and water to a food processor or blender and blend, mixture should be creamy, add water until desired consistency is reached

add 1/2 cup of the caramelized onions and pulse to incorporate onions without destroying them, top with any extra

chill for at least one hour and serve cold

Keyword citrus free, gluten free, vegan

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