My name is Ashley McLaughlin and this is my blog, Edible Perspective. To learn more about my journey head on over to my about + FAQ pages. I'm thrilled that you stopped by. Enjoy!

  


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Baked Doughnuts For Everyone: From Sweet to Savory to Everything in Between, 101 Delicious Recipes, All Gluten-Free

 

Entries in hemp (12)

Thursday
May222014

Whole-Food Protein Berry Smoothie

The whole topic of “protein” can get pretty fierce. Everyone seems to have an opinion when it comes to how much protein to consume each day and what kind of protein—or, proteins—it should be. And when it comes to protein in powder form, that opens up a whole other can of worms.

Whole-Food Protein Berry Smoothie | edibleperspective.com #glutenfree #vegan

So how about we just make a smoothie to fit [most] everyone’s needs? A smoothie with whole-food ingredients, chock full of healthy properties. Nothing processed, nothing added, just 8 simple ingredients.

Whole-Food Protein Berry Smoothie | edibleperspective.com #glutenfree #vegan

While I don’t rely on soy in my diet as a main protein source, I probably eat 1-3 servings per week and sometimes not at all. I know soy isn’t right for everyone but it seems to agree with me just fine. I source non-GMO, organic soy products. Always. I don’t mind spending more on eggs, soy, + dairy I can trust and feel good about consuming. And since I don’t buy animal protein I look at it as my “meat money,” haha.

That said, my very favorite brand of soymilk is by Eden Organic because the ingredients are, water + soybeans. How much simpler could it get? [Not sponsored, just love it.]

I can find it for $3/qt which is on the pricey side, so this is definitely a once in awhile purchase for me. My go-to for milk is typically homemade almond or hemp milk.

If you’d rather use dairy over soy, feel free! You can also use any unsweetened nut or seed milk you like. My next choice would be almond or hemp. The protein count if using hemp milk is still at 24 grams!

Whole-Food Protein Berry Smoothie | edibleperspective.com #glutenfree #vegan

I mentioned that I’ve been doing quite a bit more weight-lifting lately, and I have made a conscious effort to up my protein just a little bit at each meal. So I wanted to show you one of the ways I’ve done it without the use of egg whites, protein powder, meat, eating entire blocks of tofu, etc.

Enter, this smoothie. It’s fruity and nutty and not overly sweet, just the way I like my smoothies to be! It boasts 34 grams of protein and is a definite meal-in-a-glass. You could even portion this out between two days if you want to eat it as a hefty snack or enjoy it as part of your lunch or breakfast. And my favorite part? No protein powder chalkiness!!

Beyond the protein these ingredients pack a lot of other healthy goodness like, fiber, magnesium, iron, manganese, vitamin A/C/K, and more.

I tend not to focus on nitty gritty nutritional facts when I create my meals but with a protein specific smoothie I thought I’d calculate it out for you to see [follows the recipe below]. I have made this a few times but this was the first time I checked out the nutrition details and I was kind of shocked to see how it added up.

Whole-Food Protein Berry Smoothie | edibleperspective.com #glutenfree #vegan

Print this!

Whole-Food Protein Berry Smoothie gluten-free, vegan // yields ~24oz - 1lg or 2sm smoothies

  • 1 1/2 cups unsweetened soy milk
  • 1 heaping cup frozen blueberries
  • 4 large frozen strawberries, chopped
  • 1/2 medium frozen banana
  • 2 tablespoons shelled hemp seeds
  • 1 1/2 tablespoons chia seeds
  • large handful baby kale or spinach
  • 1 teaspoon cinnamon

Place ingredients in your blender and blend until fully smooth. Add more milk if desired.

notes: If you’re not using frozen fruit make sure it’s at least chilled and add a cup of ice. If your fruit isn’t very ripe/sweet feel free to add 1-2 teaspoons of pure maple syrup or 1 pitted medjool date [soaked to soften]. Feel free to sub out soymilk for 2% or whole milk for about the same protein content. To keep it vegan but soy-free, use unsweetened almond milk or hemp milk. Note the protein will decrease [~3g for 1 1/2 cups almond and ~6g for 1 1/2 cups hemp].

nutrition info: calories: 547 fat: 24g fiber: 16g protein: 34g *with Eden Organic Unsweetened Gluten-free Soymilk

Whole-Food Protein Berry Smoothie | edibleperspective.com #glutenfree #vegan

If you let the smoothie sit in your glass for just a few minutes it thickens up to a spoonable consistency that I love. Thank you chia seeds.

Happy Thursday!

Ashley

Monday
Apr072014

Vegan Parmesan Cheeze

Welcome to my new favorite topping.

Vegan Parmesan Cheeze | edibleperspective.com #vegan #glutenfree

I had no idea this recipe was even going to happen until I made it for a [dairy-free] friend the other day and then 3 other friends, myself, and my husband all inhaled it.

Like, everyone was spooning it onto tortilla chips, sprinkling it on their already real-cheesed pizza, and using it as a salad topping.

Mind you, my husband previously despised nutritional yeast and was quite skeptical of this.

Vegan Parmesan Cheeze | edibleperspective.com #vegan #glutenfree

While the idea of vegan parmesan is anything but new, I felt I could improve upon the recipe I made years ago.

So why exactly are we calling this parmesan? Well, parmesan is quite nutty in flavor with a nice bite and saltiness to it. This topping has all of those same qualities and can be used in the same exact way you would use parmesan. You know, as a topping for pretty much anything. While it obviously does not taste exactly like real deal fresh parmesan cheese, it is about one million times better than the powdery parmesan you shake out of a can.

And!!! It’s pretty much chock full of omega-3’s, protein, fiber, and iron.

Vegan Parmesan Cheeze | edibleperspective.com #vegan #glutenfree

So after the first batch was inhaled, I realized I probably needed to make it again and actually write down the ingredient amounts.

Vegan Parmesan Cheeze | edibleperspective.com #vegan #glutenfree

And now it’s being eaten on e.v.e.r.y.t.h.i.n.g.

Vegan Parmesan Cheeze | edibleperspective.com #vegan #glutenfree

On stove-popped popcorn.

Vegan Parmesan Cheeze | edibleperspective.com #vegan #glutenfree

On roasted broccoli.

Vegan Parmesan Cheeze | edibleperspective.com #vegan #glutenfree

Or just straight into my face.

Vegan Parmesan Cheeze | edibleperspective.com #vegan #glutenfree

Print this!

Vegan Parmesan Cheeze gluten-free, vegan // yields 3 cups

  • 1 1/3 cup raw walnut pieces
  • 1 cup raw sesame seeds
  • 1/2 cup raw hemp seeds
  • 1/2 cup nutritional yeast
  • 1-3 teaspoons large grain sea salt, less if using fine grain

Preheat oven to 300* F and spread the sesame seeds evenly on a rimmed baking sheet and the walnuts on another. Lightly roast the walnuts for 10 minutes stirring once halfway through. Roast the sesame seeds for 12-16 minutes, until light golden brown, stirring 2-3 times. Remove and place in a bowl in the fridge or freezer until fully cooled.

Place all ingredients [starting with 1 teaspoon salt] in your large food processor [11 cup capacity works well] and turn on for about 8-10 seconds. Scrape the bowl and process for another 5 seconds or so. Taste and pulse in more salt to your liking. 

Store in a sealed container in the fridge for about 1 month [possibly longer]. Sprinkle on vegetables, salads, pizza, popcorn, pasta, etc. Shake before using.

notes: If you use a mini food processor I would process this in 3 batches. Avoid over-processing or the ingredients will heat, causing moisture, and will start to clump together. If you don’t have hemp seeds substitute 1/4 cup sunflower seeds and 1/4 cup almonds, or 1/2 cup pine nuts. I used 2 1/2 teaspoons of Celtic Light Grey sea salt. Do not roast the hemp seeds and always keep your hemp seeds stored in the fridge or freezer in an airtight container.

Vegan Parmesan Cheeze | edibleperspective.com #vegan #glutenfree

No matter what your eating style is you need this little topping in your life. Game changer.

Ashley