Apple Crumb Coffee Cake

Enjoy the flavors of fall with this gluten free vegan apple crumb coffee cake.

As soon as there is even a hint of fall in the air my tastebuds immediately cry out for apple everything!  Sweet, tart, baked, fried, fresh, etc… I like it in all it’s various forms. This Apple Crumb Coffee Cake gives me my apple fix in a lightly sweetened and very moist cake. It is equally tasty at breakfast, as an afternoon snack, or as dessert with it’s tender apple spice flavored apple pieces.

Enjoy the flavors of fall with this gluten free vegan apple crumb coffee cake.

Enjoy the flavors of fall with this gluten free vegan apple crumb coffee cake.

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Enjoy the flavors of fall with this gluten free vegan apple crumb coffee cake.

 
Apple Crumb Coffee Cake
Yields 12
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175 calories
37 g
3 g
2 g
3 g
1 g
95 g
119 g
17 g
0 g
0 g
Nutrition Facts
Serving Size
95g
Yields
12
Amount Per Serving
Calories 175
Calories from Fat 17
% Daily Value *
Total Fat 2g
3%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 3mg
1%
Sodium 119mg
5%
Total Carbohydrates 37g
12%
Dietary Fiber 1g
6%
Sugars 17g
Protein 3g
Vitamin A
1%
Vitamin C
2%
Calcium
6%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Cake
  1. 1 medium baking apple
  2. ⅔ cup applesauce
  3. ¼ cup brown sugar
  4. ¼ cup granulated sugar
  5. 2 flax eggs (2T ground flax with 6T warm water, let sit)
  6. 1 cup unsweetened non-dairy milk
  7. 2 cups all-purpose flour
  8. 1 tsp. Apple pie spice
  9. 2 tsp. Baking powder
  10. ½ tsp. salt
Crumble Topping
  1. 4 Tbsp. brown sugar
  2. 4 Tbsp. all-purpose flour
  3. 1 tsp. Cinnamon
  4. 1 Tbsp. non-dairy butter, softened
Instructions
  1. Preheat oven to 375 degrees.
  2. Grease the bottom and sides of a square 8x8 pan well with coconut oil.
  3. Peel and chop apple into small bites, I like to use a good tart Green Granny Smith to offset the sweetness in the cake.
  4. Sprinkle about 1 T. brown sugar over the top of apples.
  5. In the bowl of a stand mixer combine sugars, eggs, and applesauce until combined.
  6. In a separate bowl mix flour, baking powder, apple pie spice, and salt well.
  7. Add the flour a bit at a time to your mixing bowl until thoroughly mixed.
  8. Pour milk into batter and mix 1 more minute.
  9. Pour batter into prepared pan over apples.
  10. Combine brown sugar, flour, cinnamon, and butter in a small bowl.
  11. Work together with a fork until crumbly.
  12. Sprinkle evenly over top of batter.
  13. Bake for 30-35 minutes or until toothpick inserted in center comes out clean.
  14. Allow to cool for 10 minutes before slicing and serving.
beta
calories
175
fat
2g
protein
3g
carbs
37g
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Alexis Mathews http://alexismathews.com/

3 Health Benefits of Dairy Free Foods

This month marks 2 years since my family and I made the choice to live a vegan lifestyle. What started as 3 week experiment has grown into a lifelong choice. My family and I have particularly enjoyed the health benefits of our dairy free food choices.

There are numerous reasons to live a dairy free lifestyle but to fully appreciate the benefits you need to live them for yourself. 

3 health benefits of dairy free foods. Learn how to improve your health by making one simple change in your diet. AlexisMathews.com

10 Health Benefits of Dairy Free Foods

Healthy Digestion

Lactose intolerance causes digestive problems in millions of people. These issues include stomach pain, stomach cramps, flatulence, bowel issues and nausea.  It has been estimated that 70% of the world’s population has some degree of lactose intolerance. After weaning, babies no longer need the ability to digest milk so we gradually lose lactase, the enzyme needed to breakdown and digest lactose. The lactose in dairy products can also trigger irritable bowel syndrome (IBS) and chronic constipation.

Stronger Bones

Yes, believe it or not there is a large body of evidence that shows you develop stronger bones when living a dairy free lifestyle. According to a landmark Harvard study* of approximately 78,000 female nurses, “…women consuming greater amounts of calcium from dairy foods had significantly increased risks of hip fractures, while no increase in fracture risk was observed for the same levels of calcium from nondairy sources.” Other studies have shown that populations with the highest dairy consumption also have the highest incidence of osteoporosis.

Clearer Skin

The exact cause isn’t known but it could be linked to the inflammation that dairy causes in the human body. However, for those that struggle with acne most realize a drastic improvement in their skin after removing dairy products from their diet. The hormones found in dairy products may also be a cause of human acne. Even though the exact correlation isn’t clear, dermatologists are recommending living a dairy free lifestyle to keep skin clear and healthy.

Dairy Free, Now What?

So now you are heavily considering removing dairy products from your diet but what about yogurt, ice cream treats, and coffee creamer? Fortunately, there are a whole host of amazing dairy free products on the market for you to enjoy. 

One that our family enjoys is So Delicious, which offers everything from dairy free cultured yogurt, sweet ice cream treats, and beverages like milk and coffee creamer.

PP So Delicious

HMLM Affiliate Disclosure

My children all love the dairy free cultured yogurt and I love that it contains probiotics which promote a healthy gut and digestion. So Delicious is also our go-to for special birthday treats and other special occasions. Their ice cream bars are amazing!

This week So Delicious has a special offer in ValPak for $1 off one 16oz. or larger So Delicious dairy free creamer. So go grab the ValPak from this week’s mail and find that coupon. Head on down to your local grocer and enjoy a dairy free coffee creamer this week with your morning cup of coffee.

If you did not receive a ValPak in your mail this week or live outside of the distribution area for the So Delicious coupon, you are in luck! Download and print this coupon!

Screenshot 2016-03-05 15.51.54
“This post is sponsored by Savings.com.”

*12-year Harvard study of 77,761 female nurses, as published in the American Journal of Public Health (1997, volume 87)

Most Popular Posts of 2014

 

Health Matters. Life Matters. Popular Posts of 2014. AlexisMathews.com

A new year has begun and with it comes a time for reflection and re-evaluation. As I mentioned previously, my word for this year is Faith. I have faith that there will be personal and professional growth in my life this year. A big part of that professional growth involves you. You have helped make this past year an amazing first year for Health Matters. Life Matters.

Because of your support the following 10 blog posts stood out among the rest as my most popular posts in 2014. This reflection gives me great insight into what you need from me in the coming year. It is my goal to provide more content related to the topics you clearly enjoy. Thank you for your support and encouragement over the past year, I truly appreciate it from the bottom of my heart.

 
Cure pink eye naturally with this essential oils recipe. www.alexismathews.com

1. Cure Pink Eye with Essential Oils

Weight Weight Loss Doesn't Start with Exercise. AlexisMathews.comLoss Doesn't Start with Exercise

2. Weight Loss Doesn’t Start with Exercise

Vegan & Gluten Free kid friendly snack ideas for park or beach. AlexisMathews.com

3. Vegan and Gluten Free Snack Ideas for Kids at Park or Beach

11 ways to remove sugar from your diet. Go sugar free! Includes a 21-day sugar free challenge. It is a lifestyle not a diet. Health Matters. Life Matters. AlexisMathews.com

4. 11 Ways to Easily Remove Processed Sugars From Your Diet

Wheat free journey towards a healthier lifestyle. Clear skin, body free of pain, weight loss all from going gluten free.

5. My Experiment with a Drastic Change in Diet

31 Days of Healthy Living Tips. AlexisMathews.com

6. 31 Days of Healthy Living Tips

16 Best Ways to Utilize Nutritional yeast. #8 just might surprise you! www.alexismathews.com

7. 16 Best Ways to Utilize Nutritional Yeast

Raw, vegan, gluten free colorful quinoa salad. AlexisMathews.com

8. Colorful Raw Quinoa Salad

How I cured my mood swings naturally. Alexismathews.com

9. How I Cured My Mood Swings Naturally

3 vegan cheese alternatives. AlexisMathews.com

10. Vegan Cheese Alternatives

Healthy Living Tip #6: Plant Based Diet

Healthy living tip, plants based diet. 5 benefits of living a vegan lifestyle. Health Matters. Life Matters. AlexisMathews.Com

A plant based diet, otherwise more commonly known as a vegan lifestyle is incredibly near and dear to my heart. If you’ve read my blog for any time you know that my recipes are only vegan and one of my missions and passions behind pouring so much time and effort into this blog is to encourage each and every one of you to adapt a plant based diet.

For years and years my mother-in-law encouraged all of her children to reduce their meat consumption and lead a more plant based diet-like lifestyle. Typical of children we all brushed her off and continued eating our steaks, seafood, and dairy products. It wasn’t until my father-in-law and cardiologist uncle-in-law decided to make the switch to a vegan lifestyle cold turkey did the rest of the family take notice.

Now that my husband, seven children, and I have been vegan for quite some time and have experienced the health benefits first hand there is no way we can in good conscience go back to our omnivorous lifestyle.

Unlike my other articles in this series, I am going to focus on our personal experiences rather than hard scientific facts.

Health Benefits of a Plant Based Diet (aka Vegan Lifestyle)

1. Diabetes

My husband was diagnosed with type-1 diabetes 8 years ago just before our oldest daughter was born. It was a shock and an enormous adjustment for our family to change our eating habits and lifestyle to help him lower his blood sugar. Being that he is insulin dependent, unless his body heals itself he will never be free of the daily need for insulin injections. Prior to adapting a vegan lifestyle my husband took approximately 25-30 insulin units every day. Some diabetic patients take 25-30 units of insulin at every meal because their health and food choices are so poor. Since changing our diet to a strictly plant based diet my husband has lowered his total insulin units per day by over half. On an average day my husband takes 6-15 units and more often than not is able to skip 1 meal per day because his sugar levels are incredibly consistent. 

In reading T. Colin Campbell’s books The China Study and Whole: Rethinking the Science of Nutrition, he clearly warns diabetics to closely monitor their sugar levels after adapting a plant based diet because of the positive effects it has on their insulin levels. My husband undoubtedly experienced this positive effect and because of his increased health and decreased need for supplemented insulin we can not in good conscience ever go back to consuming animal products.

2. Sleep

I am a notoriously horrible sleeper. Even as a child I can not remember waking up from a night of 8-10 hours of sleep feeling refreshed or rejuvenated. I was always tired in the mornings getting ready for school and took forever to get dressed because I’d fall asleep on the floor outside of my closet. Even as an adult and new parent I relied heavily on cream and sugar ladened coffee to wake up enough to get out the door for work or to wake up enough to care for my children. Needless too say sleep has never been my strong suit.

Until I became vegan that is. I can distinctly remember about 4 weeks after removing animal products from our diet I woke up one morning feeling awake, alert, and incredibly well rested. I had honestly never felt that before in my nearly 40 years. Nothing else had changed, only my diet. I knew I was now sleeping deeper and getting more rejuvenating and healing rest because my diet was clean and whole.

You will remember in my healthy living tip #2 that sleep is incredibly important for our overall health. I am so happy that I am finally getting the sleep that my body needs to heal and rejuvenate for optimal health.

3. Energy

Sleep and energy almost go hand in hand. You definitely need sleep to have more energy the following day. I definitely have more energy throughout my day and no longer experience the 3pm afternoon energy crash that sends you running for a sugar or caffeine pick-me-up. Those days are gone, my energy is consistent throughout the day because of my clean diet that is based on plants and the foods that fuel my body.

4. Digestion

I know this is not a topic any of us want to talk about but it is incredibly important for our overall health and well being. If you are not digesting and evacuating your bowels multiple times everyday your body is storing toxins and food waste that is detrimental to your health.

Trust me I know, this topic is one we could all easily ignore. I used to use the bathroom 2-4 times per week to clear my bowels before being vegan. I thought this was my normal. I always shrugged off suggestions from others, including my husband, that it was not indeed a normal schedule. What else was I supposed to do? I didn’t need to go so I didn’t.

Then I began feeding my body what it was designed to digest, plants and plant products rich in fiber, vitamins, and minerals. Then everything changed. 2-4 times per week turned into 2-4 times per day. I felt cleaner, leaner, and healthier. No longer was I bloated or constipated. Finally my digestive system was working properly and ridding my body of the energy draining toxins that were poisoning my body.

5. Weight Loss

Weight loss was not one of my goals or purposes when we removed animal products from our diet. We did it for health reasons not for vain weight reasons. After a few weeks however, I noticed that my love handles were gone and I could fit into jeans that I hadn’t even thought about trying on for years. These jeans by the way fit perfectly, no squishing or jumping around to get the button and zipper closed. I hadn’t started exercising, the only change I had made was the food and drink I put in my mouth. Nothing more nothing less.

I’ll take the weight loss, especially as I march closer and closer to the big 4-0. My metabolism is naturally starting to slow down as I age but eating a plant based diet is counter acting the slower metabolism and my weight is holding steady at where I was 15 years ago.

Honestly, I could go on an on about the health benefits of living a plant based diet lifestyle. The advantages are health reasons are nearly limitless. Please, if you have nay questions please do not hesitate to contact me regarding a plant based diet lifestyle.

Thank you for joining me for day 6 of my 31 Days of Healthy Living Tips.

The Case Against Drinking Milk

The Case Against Drinking Milk. Long-term ill health effects from dairy.

It has long been accepted that milk, particularly from cows or even goats is a necessary part of our everyday diet. Milk has long been promoted, dare I say overly promoted, as a crucial source of calcium. An enormous portion of our population still believes that calcium is needed to build strong bones and that milk is the only source to obtain these necessary levels of calcium. There is just one problem with this propaganda that has been thrown down our throats, cow’s milk is nutritionally perfect for baby cows (calfs) and likewise goat’s milk is intended for baby goats (kids).

Why would humans want to consume something designed and nutritionally perfected for another animal?

I won’t argue that we need calcium. My background in biology has proven to me time and time again that our bones do in fact need the mineral calcium for bone health, strength, and growth. However, we should not be obtaining this calcium from dairy products.

You may remember a recent post in which I discussed the health effects from eating and drinking animal sources, including why we should not be drinking milk. 

In addition to not being designed for our digestive systems, according to this article and numerous related articles like it there are numerous other hazardous effects from consuming dairy. These ill effects include cancer, cardiovascular disease, diabetes, lactose intolerance, and harmful effects on infants and children. Why would you willingly consume something that causes all of these health related issues? 

Milk is not making you healthier, it is making you sick and costing you your health.

In order to obtain the calcium your body needs try these non-dairy alternatives:

  • Non-dairy milk; sources such as almond milk, hemp milk, oat milk, rice milk, and coconut milk are wonderful and delicious options for your morning breakfast cereal or to use in recipes calling for milk. If the source does not naturally contain calcium, commercial sources will often be supplemented with calcium.
  • Vegetables; yes fresh veggies are an excellent source of calcium. As you can see from this info graphic there are plenty of excellent sources of calcium in a plant-based dairy-free lifestyle.

vegan calcium sources infographicSource: USDA Nutrient Database for Standard Reference, Release 24, 2011 and manufacturers’ information.

  •  Figs; 8 ounces of figs contain 79-100mg of calcium which is excellent for fruit sources.

With so many amazing plant-based non-dairy sauces readily available for your daily calcium intake and considering the horrendous health effects dairy has on your body, why are you still drinking milk, eating cheese and yogurt? I’d like to encourage you to ditch the dairy and choose plant-based sources for your daily calcium.

5 Carnivore Myths Debunked

5 Carnivore Myths Debunked. Alexismathews.com #vegan #plantbased

5 Carnivorous Diet Myths  

As always, please do not take my word for the statements included in this post, please do your own research so that you see there is ample scientific proof to debunk each of the following statements. With sufficient research you will begin to learn that an animal based diet, one filled with meat and dairy is not healthy and in no way prolongs your life span or quality of life.

  1. You need animal protein to consume all of the essential amino acids your body needs to grow and thrive. This is undeniably false, as you can see by this protein and amino acids chart from VeganHealth.org is that there are ample non-animal food sources that contain high levels of protein and essential amino acids. You absolutely do not need to eat animal protein or dairy products to receive sufficient protein and essential amino acids.
  2. Humans are designed to eat meat. This myth might be the one that gets under my skin the most. If those that claim this myth to be true did even a little bit of research they would quickly find out that this is absolutely false. Our “canine” teeth do not resemble the shape or serve the same function as large meat eating carnivores. These teeth are not efficient in the least for tearing meat off of bones. Additionally, our intestines are very long. The average human has a total of 25 feet of small and large intestines combined. Carnivores on the other hand have very short intestines which are designed to breakdown carnivorous diet. In light of this information if you still choose to eat meat you should know that it takes our intestines such a long time to breakdown meat that it rots in out gut before it is full expelled from our body. Chew on that thought next time you chow down.
  3. Children need meat to develop properly. Absolute nonsense. Not only do I know this to be false from my own personal experience with my children but based simply on the facts that we’ve already discussed, children just like adults need protein and 10 essential amino acids to grow and develop. Protein and amino acids from fruits and vegetables are a much healthier source than from fat and cancer laden animal sources.
  4. Dairy is a healthy source of calcium and essential for bone health. This myth took me the longest to learn and there is so much mis-leading information out there from large dairy-pro conglomerates. When it comes to healthy sources of calcium, dairy cannot compare to almonds, beans, tofu, and most dark green vegetables. Did you know that a cup of broccoli and other dark leafy green veggies have a calcium absorption rate of between 40 and 61  percent whereas milk has a calcium absorption rate of 32 percent? When it comes to calcium absorption is the key! When you couple the cancer causing properties of casein found in dairy with its low calcium absorption why would you waste your time and money buying dairy when you can spend more wisely on other fruits and veggies?
  5. You must eat meat to get a sufficient amount of iron in your diet.  A simple look at the nutritional content of nuts, grains, and in particular dark leafy green vegetables will debunk this myth in a heartbeat. As you can see from this chart, spinach has over 15 times more iron/mg than sirloin, hamburger, or chicken. The leading iron food sources are all vegan!

5 carnivore myths debunked. Spinach has 15 times more iron than animal sources. alexismathews.com

There are unfortunately many more false carnivore myths out there but these 5, in my opinion, are the most predominant and steadfast myths that human meat eaters stand behind. For your health I want to encourage you to do your own research into these myths, see for yourself that they are completely false and hold no weight. When you remove animal  sources from your diet you will start walking down the road to complete and natural health. Don’t take my word for it, try removing animal sources for 21 days, see how you feel and the changes that you notice in your body and mental well-being might surprise you.

If you would like to try some delicious vegan recipes you might enjoy these:

Incredible Indian Pancakes

Colorful Raw Quinoa Salad

Ginger & Tumeric Carrot Soup

Don’t Hide the Vegetables

Don't hide the vegetables in your toddlers food. alexismathews.com

Are you a parent of a toddler (or 3 like myself)?

It is well known and often times thoroughly discussed among toddler parents that children generally dislike vegetables with a passion. So much so in fact that parents have had to take extreme measures to make sure their children are getting sufficient servings of vegetables everyday. Or perhaps, if you child is a steadfast non-vegetable eater you are happy with a few servings a week.

I have also sat in on many a conversation with my mom friends as they discussed the various and ingenious ways that they had crafted to hide vegetables in their child’s food.  From cutting them up into teeny weeny pieces and adding them to spaghetti sauce. I have even heard Moms discuss various smoothie recipes they create which effectively hide nutritious servings of vegetables.

I will be the first person to tell you that sometimes these extreme measures are necessary. Especially for children that have not grown up with undisguised vegetables on their serving plate. 

There are a few reasons why hiding vegetables can become necessary:

  1. As I mentioned above, hiding vegetables can become necessary when a child has not grown up seeing vegetables served on their plate.
  2. Secondly, it is a well known fact that children look to their parents for food guidance. If the parents aren’t eating vegetables themselves then the children certainly won’t either.
  3. Lastly, sometimes parents give up too quickly when trying to serve their children a new vegetable. If the child refuses once, most parents won’t try again. You have to serve a child a food regularly to expose them to it and eventually they will learn to like it.

As a mother of three toddlers, twin three year old girls and a younger two year old son, I can vehemently say that I do not hide vegetables from my toddlers or any of my children for that matter. I can also attest to the fact that my children all get a hearty daily serving of vegetables each and every day, pure, unadulterated, and prominent on their plate.

The inspiration for this post came this evening as I was sitting down to eat my dinner. As usual my toddlers had finished early and came to see what Mom was eating. Again as usual, they wanted what was on my plate. Tonight it was lightly sautéed green beans, broccoli, and zucchini. I ate maybe three bites of my vegetables before two of my toddlers devoured every last bite on my plate. Yes, they ate green beans, broccoli, and zucchini right off of my plate without the slightest bit of disguise.

How did I teach my children, including my 2 and 3 year olds to enjoy vegetables?

Simple, I didn’t make a big deal out of vegetables. I never stressed over whether they were getting enough vegetables in their daily diet. Slowly but surely they learned to enjoy the fresh veggies they were regularly served. And that is the key, we regularly serve fresh veggies to all of our children. We don’t smother them in salt, butter, or any other things to mask the taste. Our vegetables are typically lightly sautéed in EVOO or in fresh green salads, nothing more nothing less. 

Also, my children see my husband and I happily eating our vegetables everyday. They haven’t grown up with the concept that vegetables are something to be avoided. We happily embrace our vegetables, even before we chose a vegan lifestyle. 

Lastly, don’t stress over your child eating vegetables. Trust me when I say that if you regularly serve your child vegetables they will learn to eat them, you just have to stop hiding them in the first place.

To summarize, how to teach your children to enjoy vegetables;

  1. Don’t make a big deal out of eating and enjoying vegetables.
  2. Let your children see you eat the same vegetables you served them on their plate.
  3. Don’t stress over how many vegetables your child is eating, they will learn to love them. You just have to stop hiding them.

I’d like to encourage you to stop hiding the vegetables in your toddler’s food but rather serve them in their natural whole state. By doing so you are beginning to teach your children to love vegetables, not avoid them.

What is your child’s favorite vegetable? 

If you are looking for some toddler friendly recipes which include vegetables you might enjoy Incredible Indian Pancakes, Ginger & Tumeric Carrot Soup, or Colorful Raw Quinoa Salad

10 Reasons to Avoid and Animal Based Diet

10 Reasons to Avoid an Animal Based Diet. AlexisMathews.com

It is no secret, my family and I are vegans. Although for a shorter time than some, we’ve seen the health benefits and in good conscience never go back to eating animal protein. Casein, the main health culprit in dairy and animal proteins do nasty stuff to our bodies.

I have over simplified the following 10 points with the hope that you will be spurred on to do your own reading and your own research. Please don’t take my word for any of this, take this article for what it is worth and do you own fact finding. Vegan research and health benefits are not hard to find. Popular books suck as The China Study and Whole: Rethinking the Science of Nutrition are packed with more scientific research and information than the average person can possibly wrap their heads around in a single reading.

10 Reasons to Avoid Animal Protein

  1. Reduce incidence of auto-immune disease
    • When the animal protein casein is broken down in your digestive tract they form chunks or fragments that can be mis-read by your body and cause an immune system response. This immune response causes inflammation and a whole host of auto-immune diseases such as arthritis, asthma, psoriasis, eczema, and migraines.
  2. Lower blood sugar levels in diabetics
    • The China Study discusses this point extensively and my husband has first hand experience with the immediate results a plant based diet can have on insulin levels. My husband has reduced his average daily insulin a dramatic amount and is even able to skip insulin at meals if he chooses his food wisely. Not only that, but unlike most diabetics he has experienced a drop in his blood sugar numbers over night rather than the typical dramatic increase overnight experienced by most diabetics.
  3. Reduce cancer risk
    • T. Colin Campbell in The China Study concluded through his research that casein, the protein in milk promotes cancer growth at all stages. 
  4. Increase bowel regularity and function
    • A plant based diet is the most efficient way to clean out your digestive system and keep it functioning at it’s best. If you are not regular with your bowel movements that is a sign that your body is not functioning properly and you are storing toxins. A plant based diet will remedy that situation and get your body functioning properly.
  5. More energy
    • As mentioned in the point above, when you body is functioning at it’s best and is free of energy sapping toxins you will feel more energized. Our bodies are not designed to consume meat simply by the length of our intestines. When you feed your body the correct plant based diet you will feel like a new person.
  6. Sleep better
    • When you switch to a plant based diet no longer will your body be full of animal protein toxins. Toxins coupled with a sluggish digestive system will cause sleep issues. I got my first good night sleep after I started living a plant based lifestyle.
  7. Lower risk of heart disease
    • Animal protein contributes to heart disease, this fact has been known for years. Research this fact for yourself, the evidence is everywhere.
  8. Simple economics
    • If you are struggling to make ends meet, the simple economics of buying food will tell you to steer clear of meat and dairy. Meat, milk, and cheese are expensive there is no denying that. So when you cut these high priced items from your monthly food budget you will suddenly have more money to purchase organic fruits and veggies dense in vitamins and minerals.
  9. Clearer complexion
    • The fats in meat coupled with the immune response from casein wreck havoc on your skin cells, the largest organ in your body. Reduce inflammation and fat content in your body immediately when you remove animal protein and dairy.
  10. Increased average life span
    • This point could go without saying but I think it is important enough to include on this list. As pointed out above reducing immune response and inflammation, lowering bolos sugar levels, reducing cancer and heart disease will all lead to a longer average life span. Which for you means you have a greater likely hood of living a long and healthy life when you remove animal protein from your diet.

If you are ready to reduce or eliminate animal protein from your daily diet I have a whole host of delicious family friendly vegan recipes including, Incredible Indian Pancakes, Ginger & Tumeric Carrot Soup, and Colorful Raw Quinoa Salad

Have questions about a vegan lifestyle free of animal proteins? Please don’t hesitate to contact me, I’d love to chat with you.

16 Best Ways to Utilize Nutritional Yeast

16 Best Ways to Utilize Nutritional yeast. #8 just might surprise you! www.alexismathews.com

What is nutritional yeast?

Nutritional yeast in the vegan community is the number one vegan cheese alternative. More specifically however, nutritional yeast is a microorganism that grows on sugar cane and beet molasses. Once it is harvested, it is deactivated and crumbled into large flakes.

The uses of nutritional yeast are nearly endless.

Health Benefits of Nutritional Yeast

Nutritional yeast is an excellent source of B vitamins including thiamine, folate, B-6, and niacin. These important vitamins are critical in converting energy from the food you eat and in producing red blood cells. Most sources of nutritional yeast are also fortified with vitamin B-12 which is only found in animal protein. Vegans who regularly enjoy nutritional yeast need not worry about being deficient in B-12. 

Nutritional yeast is also gluten free, soy free, dairy free, and low in sodium. These delicious and creamy flakes will also not aggravate gut fungal infections, otherwise known as candidiasis.  

Additionally, nutritional yeast is a complete protein meaning it contains 9 of the 18 amino acids that your body can not produce on its own. Compounds in nutritional yeast have also been associated with cancer prevention, enhanced immunity and reduced cholesterol levels. 

Lastly, nutritional yeast contains a significant amount of iron, selenium, zinc, and fiber.

So what are you waiting for, go grab some nutritional yeast today!

16 Ways to Utilize Nutritional Yeast

1. Popcorn There is a reason I have this use for nutritional yeast first, I absolutely love it on my stove top organic coconut oil popped popcorn. Popcorn with a creamy nutty topping is the perfect guilt free evening snack whether you are a vegan or not.

2. Beans I always have 2-3 different types of beans cooked and ready for quick easy meals. Preparing food ahead of time is a huge time and sanity saver for any busy family. My family all love a hot and fresh bowl of beans, regardless of the variety. To add some additional flavor and nutritional value I sprinkle a little nutritional yeast on top of their beans and happily watch them gobble it all up.

3. Vegan cheese sauce In our home vegan cheese sauce is known as cashew cream. We always have a huge bowl of it prepared and ready to enjoy in our refrigerator. When we want an svn creamier cheese flavor to our cashew cream I add some nutritional yeast, it is simply amazing!

4. Steamed veggies Forget the butter, oil, or any other topping you add to steamed vegetables. Add a sprinkle of nutritional yeast and you have not only saved yourself a ton of fat and calories but you have also added a ton of flavor and nutritional value.

5. Bread crumbs Bread crumbs can be costly when you purchase them in the store, especially if you are gluten free. Save yourself time and money, substitute nutritional yeast in place of your bread crumbs. 

6. Kale Chips When you make kale chips sprinkle a little nutritional yeast in the bowl and you will end up with an amazing flavor on your delicious chips.

7. Veggie burgers If you’ve read my blog for any length of time you already know how much my family and I love veggie and bean burgers. Although I don’t always list it as an optional ingredient in my burger recipes, nutritional yeast can always be added to the mix to add flavor and nutritional value. Nutritional yeast creates a vegan cheese burger of sorts, it is amazing!

8. Pasta No matter how you like you pasta you can always make it tastier with some nutritional yeast. It adds a creaminess just like if you had added traditional dairy cheese.

Are you catching on to the theme yet? Not only can you add nutritional yeast to everything, but adding nutritional yeast makes everything taste better.

9. Mashed potatoes If you enjoy the creamy butter taste in your mashed potatoes, fear not, nutritional yeast has come to your rescue. Add as much or as littles as you please, you will end up with a delicious creamy taste in your creamy fluffy potato goodness.

10. Thicken sauces Just like the traditional sauce thickeners you are used to, nutritional yeast will do the same thing but with more nutrition and flavor. Just add a sprinkle at a time, stir as the flakes dissolve and add more until you reach the desired thickness.

11.Soups My family adds nutritional yeast to all of their soups, even our favorite ginger and turmeric carrot soup. I will also occasionally sneak it in some of our broth based soups to add nutritional value, they love it.

12. Vegan pizza Yes, vegans can still enjoy pizza. Regardless of whether you add vegan cheese crumbles or not to your pizza, you can always add nutritional yeast on top of pizza for flavor and nutrition.

13. French fries Who doesn’t love cheese fries? You can still enjoy the cheese fry taste without the animal protein, heart disease, and cancer causing properties. Just bake your fries as usual but sprinkle some flakes on top before or after baking for a fun cheesy taste.

14. Sandwiches Be it vegetable sandwiches or wraps, I always add a sprinkle or two of nutritional yeast. I love the taste that it adds to my veggies and the nutritional benefits are to boot.

15. Salads Whether you add nutritional yeast to your favorite salad dressing or as a topping on your greens, you can’t go wrong with these delicious flakes. It is just like adding cheese to your salad but without all the nasty properties in dairy.

16. Smoothies Yes, you can even add nutritional yeast to your favorite smoothie. Of all of the options I have listed here, you will taste the nutritional yeast the least in your smoothie. In my experience, the fruits and other veggies in my smoothie mask the creamy cheese taste of the yeast more so than any other way. However, I know I am still getting all of the nutritional benefit of the yeast despite the lack of taste.

Do you have any additional uses for nutritional yeast that you would add to this list?

Vegan and Gluten Free Indian Pancakes

Incredible Indian Pancakes. Gluten free, vegan, quick and easy. My entered family loves this recipe!

I am very fortunate in that my husband and all of our children enjoy foods from a wide variety of cultures. Asian, Indian, and Mexican cuisines are by far all of our favorite. A few weeks ago I was craving Indian food but needed something quick and easy. 

I knew of the basic part of this Indian pancake recipe from a high school friend who frequently made a version of this dish and brought it to get togethers many years ago. After a few changes to the recipe I was able to create this delicious vegan and gluten free version of an old favorite.

My entire family loved this dish so much that I made it twice in one week, two days apart to be exact but who is counting. For my family of 9 healthy eaters, I at least quintuple this recipe so that we hopefully have a few leftover pancakes for lunch the following day.

If you are craving something different or want to spice up your usual vegan and gluten free recipe routine, this is a must have tonight! If you have a gluten free pantry you will surely have all of the ingredients for these incredible Indian pancakes.

Incredible Indian Pancakes
Serves 6
A quick and easy dinner for any night of the week. These gluten free and vegan Indian pancakes are sure to please even the pickiest member of your family.
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
170 calories
23 g
0 g
8 g
2 g
7 g
93 g
405 g
2 g
0 g
0 g
Nutrition Facts
Serving Size
93g
Servings
6
Amount Per Serving
Calories 170
Calories from Fat 71
% Daily Value *
Total Fat 8g
13%
Saturated Fat 7g
36%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 405mg
17%
Total Carbohydrates 23g
8%
Dietary Fiber 2g
6%
Sugars 2g
Protein 2g
Vitamin A
6%
Vitamin C
6%
Calcium
2%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. coconut oil or EVOO, use enough to shallow fry
  2. ½ cup Sorghum Flour
  3. ½ cup Tapioca Flour
  4. 1 cup Coconut Milk, canned and full fat
  5. 1 tsp salt, adjust to taste
  6. ½ tsp Chili Powder
  7. ¼ tsp Turmeric Powder
  8. ½ onion, chopped
  9. 1 handful cilantro leaves, chopped
  10. 1 serrano pepper, minced (optional)
  11. 1 tsp ginger powder
Instructions
  1. Combine flours, coconut milk and spices in a large bowl.
  2. Add onions, peppers, and cilantro to the batter.
  3. Heat approx. 1T oil per pancake in a stainless steel pan.
  4. Drop pancake batter by large spoonful into hot oiled pan.
  5. Cook 3-4 minutes per side or until golden brown.
  6. Serve with chutney, ketchup, and additional cilantro to garnish.
  7. Enjoy!
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calories
170
fat
8g
protein
2g
carbs
23g
more
Alexis Mathews http://alexismathews.com/

You can fin this recipe on the Plant Based Potluck Party