This recipe turns the beloved tres leches classic into an ultra-delicious dairy free vegan treat. You won’t miss the traditional milk one bit in this rich, decadent, and utterly indulgent dessert. Coconut milk features front and center in this recipe, lending it a sunny, tropical flavor that’s not exactly traditional, but no less delicious. Both vegans and dairy-lovers alike will be charmed by this crowd-pleasing tres leches cake.
This easy two-for-one recipe cooks up a delicious and healthy soup for both mama and baby. Squash boasts high levels of vitamins A, C, and E, and also provides folate, magnesium, potassium, and beta carotene. All of these nutrients are essential for both you and your little one. Bone broth proves especially beneficial for babies. Its high levels of collagen help strengthen the intestinal lining, reducing the risk of allergies and food sensitivities. As a rich source of calcium, bone broth also encourages the growth of strong teeth and bones. And to top it off, bone broth helps support the immune system, perfect for protecting both you and baby.
There are no rules saying baby food has to be bland. Incorporating spices and stronger flavors like onions and garlic builds baby’s palate, and encourages a more diverse repertoire in your baby’s diet. Not to mention the wide range of nutritional benefits these ingredients offer. Just steer clear of anything too spicy (cayenne, chili, or too much black pepper), and avoid adding extra salt to baby’s food.
Disclaimer: Keep an open dialogue with your baby’s pediatrician as you introduce new foods, and check with them if you’re unsure about a particular ingredient and whether its age appropriate for your baby. I’m not a doctor or a nutritionist, just a professionally trained chef and new mama doing lots of research on what’s best for my baby.
Makes about 5 cups of soup
Total Time: 1 hour
2 tablespoons extra virgin olive oil
1 Kabocha squash (or substitute butternut squash) peeled and cubed
1 yellow onion, peeled and cubed
4 cloves garlic, peeled
1 teaspoon ground turmeric
1 teaspoon ground curry powder
3 cups bone broth
1 can unsweetened low fat coconut milk
Salt and pepper to taste (omit for baby version)
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the squash, onion, garlic, and spices, and stir to combine. Cook for 3-5 minutes, until the spices smell fragrant and the onion begins to caramelize.
Add the broth and coconut milk, and stir to combine. Bring up to a boil then lower to a simmer and cook, covered, for 30-40 minutes. You’ll know it’s done with the squash is fork tender.
Use an immersion blender to puree the soup right in the pot, or carefully transfer it (in batches if necessary) to a blender and puree until smooth.
For baby, allow to cool slightly, thin it with a bit of breastmilk or formula if desired, and serves. For mama, season to taste with salt and pepper, garnish with a swirl of sour cream or yogurt and some herbs if desired, and enjoy!
Sweet, spicy, and layered with delicious flavors, this Vegetarian Thai Green Curry is as tasty as it is healthy. Coconut milk provides healthy fats which help your body absorb all the nutrients from the vegetables, and ginger and garlic boost your immune system and combat inflammation in the body. Bamboo shoots can help balance cholesterol and are also anti-inflammatory. Tofu delivers a low-fat source of plant based protein, but feel free to substitute chicken or shrimp if you prefer. Make up a double batch while you’re at it- this recipe makes fantastic leftovers, and freezes well too.
This Tex Mex Frittata brings all your favorite taqueria flavors to brunch. Sweet caramelized onion, spicy serrano pepper, and savory cotija cheese come together with healthy veggies and protein packed eggs in this delicious dish. Frittatas are an excellent vehicle for all the extra veggies in your fridge, and taste delicious hot or cold. Make this for yourself and enjoy the leftovers all week, or serve it up to a hungry crowd and wait for the compliments to roll in!
Note: This recipe utilizes a spiralizer. If you don’t have one, you can thinly slice the vegetables, and then cut them into bite size pieces. You can serve this frittata hot, room temperature, or even cold. You can also serve with a side of avocado, salsa, hot sauce, guacamole, chopped cilantro, and/or sour cream.
To view this recipe, visit Latina Magazine’s food & cooking website The Latin Kitchen.
This rapid recipe comes together before you can place a takeout order. Kimchi, a traditional side dish and staple in Korean cooking brings both flavor and health benefits to this dish. Packed with beneficial probiotics, this seasoned and fermented ingredient boosts your gut health and helps your immune and digestive systems function at their best. Be sure to add the kimchi at the very end of cooking; too much high heat can cook off some of its probiotic power. Feel free to add whatever protein you like in this recipe. Simply cooked poultry or fish would be delicious next to these noodles.
Packed with fiber and protein, nutty and delicious farro makes an excellent swap for pasta or rice in this hearty Italian dish. Butternut squash provides vitamins C and A, and kale supplies vitamin K and folate, rounding out this dish as a super healthy recipe to add to your repertoire. Balsamic vinegar, which provides acidity and flavor in this salad, also boosts your immune system, and offers antioxidants and polyphenols which can protect your body from heart disease and cancer. Feel free to vary the ingredients in this recipe, and add grilled chicken or fish for a well-rounded meal.
This hearty, healthy dish is perfect for warming up on chilly winter nights. Spicy, savory, and super satisfying, it’s ideal for a cozy night on the couch, but also fits the bill for a festive dinner party with friends. The leftovers keep and pack beautifully, making it the perfect take-to-work lunch. The cheddar lime biscuits are this soup’s perfect companion, but are also delicious in their own right. Use any leftover biscuits to make the ultimate egg and cheese breakfast sandwich the next morning.
Traditionally made with dried mushrooms, this fresher take on the classic Russian Christmastime soup comes together quickly and deliciously. Often served as part of the meatless Russian Christmas Eve Hold Supper, this soup will satisfy both vegetarians and carnivores around your table. Rather than thickening with flour, this recipe utilizes a bit of sour cream to add a decadent finish to the soup without weighing you down. Serve this at your holiday meal for a flavorful and satisfying starter.
Warming spices and a creamy honey tahini dressing make these winter wellness bowls feel like a treat. Broccoli and cauliflower are rich in vitamin C, especially important in the colder months. They also improve digestion and aid in the body’s detoxification process. Mushrooms provide an excellent plant based source of protein, and also offer important antioxidants and minerals. Tahini, made from ground sesame seeds, is a great plant based source of calcium, important for strengthening bones. All these components keep well, so make a double batch and enjoy healthy meals all week long.
Thanksgiving doesn’t have to be all heavy starches and fatty dishes. This recipe is packed with good for you greens and fiber rich farro, tied together with just enough dairy to make it feel like a celebration. Greens like kale, chard, and spinach are rich in folic acid, vitamin C, potassium, magnesium, and antioxidants that lower cholesterol and blood pressure, and even help to slow your absorption of carbohydrates into your bloodstream after meals, preventing that energy crash and burn, or “food coma” feeling. They also boost your immune system and help fight off those pesky colds. Make this dish as a vegetarian side for your Thanksgiving feast, and as cozy hearty recipe all winter long.
This ruby-hued soup looks as beautiful as it tastes, and comes packed with fresh Nordic flavors perfect for celebrating summer. Beets are rich in immune boosting vitamin C, and also deliver a healthy dose of fiber to keep your digestion moving. Dill, a mainstay in Norwegian cooking, provides calcium, iron, and anti-inflammatory and antiviral flavonoids giving your whole body a fortifying boost. Serve this dish hot or chilled, and consider adding some sautéed shrimp or crayfish to round out your meal.
French food doesn’t need to be all heavy sauces and rich meaty stews. This light and bright salad is packed with the flavors of summer, and a few extra touches make it feel special enough for entertaining. Sherry vinegar and Dijon mustard bring acidity to this dish, and lend a distinctly Parisian flavor profile. Vinegar also stimulates your digestion and gives your body’s detoxifying systems a boost. Beets, the star of this salad, deliver vitamin C, fiber, potassium, and manganese. They’re also a rich source of the B vitamin folate, essential for expectant mothers. Fennel is also a nutritional powerhouse, helping to lower cholesterol and boost digestion. To round out this meal, serve it alongside your favorite protein. Grilled salmon, shrimp, or chicken would be a delicious accompaniment, and can be seasoned with any extra vinaigrette you have leftover.
This bright and refreshing grain salad bowl comes together in fifteen minutes flat, making it perfect for those hectic weeknight dinners. Packed with plant based protein and fiber from chickpeas, healthy whole grains from the couscous, vitamin C from the lemon juice and tomatoes, and beneficial monounsaturated fats from the olive oil, this recipe is a health homerun. Feel free to top it with grilled chicken or salmon, crumbled feta cheese, or some grilled vegetables depending on your preference.
Craving something creamy and cozy, but don’t want to break your New Year’s resolutions? This vegan butternut squash mac & cheese fits the bill. Even without an ounce of dairy, it tastes velvety, decadent, and all around delicious. If you have any extra cheesy sauce leftover, you can use it to make over-the-top yummy vegan nachos!
Classic Salad Niçoise originated from the French city of Nice. It traditionally consists of anchovies, tuna, and the vegetables included below. This vegetarian version offers all the delicious flavors of the original, with an extra boost of protein and fiber from the lentils. Made quickly in one pot of boiling water, this dish looks impressive but comes together in a flash. Feel free to swap in whatever vegetables are in season where you live. While not traditional, grilled zucchini or asparagus would be a delicious addition, as would come charred corn kernels or peppery fresh arugula.
This powerhouse super-bowl filled with healthy goodness is the perfect way to kick off your new year on a nutritious and delicious note. Acai, a berry grown in Brazil’s Amazon rainforest, provide a bevy of antioxidants, amino acids, and essential fatty acids. Considered a beauty food, acai berries boost the health of your hair, skin and nails, and also bolster your immune system and energy levels. Spirulina, made from blue-green algae, is a superfood in its own right. It helps your body detox from heavy metals, rebalances your internal microflora, can lower cholesterol and blood pressure, and boosts your energy. With all these superfoods on your side, you’re sure to have a vibrant, healthy, and glowing new year!
This protein packed vegan dish pack a flavorful punch from spicy jalapeno and earthy cumin. Black beans offer an easily utilized vegan protein option, and they’re also full of digestion enhancing fiber. Sweet potatoes provide beta carotene and healthy fiber, and cilantro boosts your body’s ability to detox heavy metals. Make this dish with whatever vegetables you have on hand. In the summer, the addition of sweet corn would be delicious. Feel free to top your soup with avocado, hot sauce, or sour cream.
This healthy twist on a seasonal favorite tastes like a decadent treat, but actually has no dairy or processed sugar! Consider making up a big batch of this recipe for your next holiday gathering; it’s sure to be a hit with even the pickiest friends and family. Feel free to adapt the flavors, as you like, substituting almond extract for the peppermint, removing the coffee, or using another non-dairy milk, as you like.
Total Time: 10 minutes
1 can full fat coconut milk, chilled overnight in the fridge
1 ½ tablespoons vanilla extract, divided
¼ teaspoon pure peppermint extract (more or less to taste)
1 ½ cups unsweetened vanilla almond milk
¼ cup strong coffee
¾ cup raw cacao powder (or unsweetened cocoa powder)
1-2 tablespoons coconut sugar or honey (more or less to taste)
1 pinch sea salt, to taste
Open the can of coconut milk, and scoop out the solids at the top. Pour the remaining coconut water into a medium size saucepan.
In the bowl of an electric mixer fitted with the whisk attachment, whisk the coconut milk solids on high for 3-5 minutes, until fluffy and thoroughly whipped. Add ½ tablespoon vanilla extract, and a pinch of coconut sugar to taste, and whip until blended. Transfer to a bowl, and put in the freezer to firm it up while you make the rest of the recipe.
In the saucepan with the coconut water, add the almond milk, coffee, peppermint extract, remaining 1 tablespoon vanilla extract, cacao powder, and 1 tablespoon coconut sugar (or honey), and whisk over medium heat until steaming. Add the pinch of salt, and season to taste with more sweetener or peppermint as needed.
Divide the drink between two mugs, and top with a dollop of the chilled whipped cream. Dust each glass with a bit more cacao powder if desired, and enjoy!
Note: For a grownup twist on this recipe, you can add a splash of your favorite alcohol. Try Bailey’s, Frangelico, coffee liquor, or bourbon.
Packed with savory spices and creamy coconut milk, this dish tastes so savory, you won’t even realize its vegan. Indian spices contain a plethora of beneficial nutrients. Turmeric in particular is a potent anti-inflammatory, and boosts your body’s ability to defend itself. Spinach, packed with iron, boosts your bones, and chickpeas and quinoa both deliver fiber and protein. Make up a big batch of this recipe to enjoy warming, comforting, and healthy meals all week long.
This warm grain salad is perfect for any autumn dinner. Healthy and vegan while still being hearty and satisfying, this dish will please meat-eaters and vegans alike. Of course, feel free to add butter and Parmesan if you want to go full force! This recipe also makes for the perfect Thanksgiving side dish when you’re catering to a mixed dietary preference crowd.
This healthy twist on the classic orzo salad swaps in protein packed, gluten free quinoa for the pasta for a lighter option. Lycopene rich tomatoes, fiber packed chickpeas, and immune boosting garlic and onions round out this superfood salad. The Greek Mediterranean diet is lauded for its health benefits, and Greeks are among the longest living populations in the world. A focus on vegetables, whole grains, fish, and olive oil give this lifestyle its longevity boosting powers. Lucky for us, these dietary tenants are easy to uphold wherever you live. For a more substantial meal, add some grilled salmon, shrimp, or chicken to this salad.
While summer may be coming to a close, we still have a few more weeks of beautiful tomatoes to enjoy. Ricotta cheese features prominently in Italian cuisine, dating all the way back to Roman times. Made from the whey protein in sheep, goat, cow, or buffalo milk, traditional Italian ricotta tastes sweet and creamy, and provided a decadent backdrop for end of summer tomatoes. Ricotta provides protein and calcium, and the healthy fat helps your body utilize the lycopene and vitamin C in the tomatoes. Using local honey highlights the sweet flavors of this dish, and also provides a health boost. Honey produced where you live contains natural properties that can alleviate local allergies. It’s also antimicrobial, and gives your immune system a boost. Serve this recipe with some crusty bread- and you’ve got a dish everyone is excited to dig into. To make this a complete meal, add a fresh green salad, and some grilled fish or chicken.
This vegan twist on Singapore noodles is packed with healthy vegetables and full of spice and flavor. Curry powder, usually comprised of turmeric, ginger, coriander, cumin, and red pepper, is jam packed with health benefits. Turmeric provides anti-inflammatory agents, and has even been shown to protect against Alzheimer’s disease, cancer, heart disease, and boosts bone health. This recipe makes for amazing leftovers, so make a double batch, and enjoy the health benefits all week long!
If you’re bored with quinoa, why not give another grain a try? Millet is also gluten free, high in fiber and protein, and has a very mild flavor that makes it adaptable to a multitude of recipes and cuisines. Ras El Hanout, the traditional Moroccan spice blend, lends this salad a punch of flavor and a hint of spicy heat- the perfect foil for cooling watermelon and radishes. This salad tastes light and fresh, making it ideal for summer. It works perfectly as a vegetarian or vegan entre, or as an accompaniment to grilled chicken or fish.
In the height of summer, the simplest farmers market ingredients shine with just a few simple embellishments. Sweet figs, only in season for a few short weeks, pair perfectly with bright tomatoes, creamy burrata, peppery basil, and zesty lemon. Serve this simple recipe as a beautiful starter for a summer meal, or as the main event with some toasted bread and fresh greens on the side.
Authentic Spanish gazpacho is a real treat in the heat of the summer. Cool, flavorful, and very refreshing, this chilled soup is the perfect light summer dish. Serve with a fresh green salad and some crusty bread to round out your meal. Tomatoes are rich in lycopene and other beneficial antioxidants, which bolster your skin’s defenses again the sun. Load up on this dish before you hit the beach to give yourself an extra layer of protection!
Frazzled and no time for a home cooked meal? Think again. This 10 minute, one pan wonder recipe is ready in less time thank it takes to peruse your takeout menu options. Healthy, light, and totally customizable, this recipe will quickly prove its worth on both busy weeknights and last minute dinner parties alike.
This pasta salad is the perfect addition to any summer gathering. It tastes deceptively decadent, but it’s also bathing suit-friendly. Make up a big batch, or double it for a large crowd, and pair it with all your favorite summer grilling recipes. It also keeps well in the fridge overnight; perfect for making in advance so you can enjoy the party.
With Memorial Day Weekend just around the corner- I’ve rounded up some classic summer recipes perfect for celebrating the upcoming season. Cheers to amazing produce, balmy weather, frosty cocktails, & extra hours of sunshine!
Traditionally made with bulgur wheat, this fresh spin on the classic tabbouleh utilizes the super seed quinoa for amazing taste and texture, and an extra boost of complete protein. Parsley, while often relegated to the garnish category, is a health food in its own right. Rich in vitamins C, B12, K, A, folate, and iron, parsley keeps your immune system strong, and also acts as a natural diuretic and supports kidney function. Serve alongside grilled meat or seafood, or simply with crisp romaine lettuce for scooping.
Cheesy, spicy, and all around satisfying- this sweet potato noodle bowl is so delicious you’ll swear it’s a decadent splurge. In reality, this vegetarian & gluten free recipe is packed with plant based protein and feel good veggies, and comes together quickly for an easy weeknight meal. Double the recipe for the perfect portable lunch to take to work.
Complete your Brazilian churrasco meal with this delicious potato salad, perfect for celebrating the upcoming Olympics! Typically made with fried potatoes, meat and full-fat mayonnaise, the classic Brazilian potato salad packed a caloric punch. This lightened up vegetarian version, with crispy oven roasted potatoes, and a creamy yogurt dressing, provides all the satisfaction without any of the guilt. Yogurt is full of satiating protein to keep you full, and an excellent source of beneficial probiotics to keep your digestion and whole body healthy. If you’d like to add additional protein to this recipe, mix in some chopped hardboiled eggs.
This bright and spicy Thai papaya salad packs a flavorful punch, and makes anything you serve it with sing. Papaya is an amazing source of vitamins C, B, folate, flavonoids, potassium, magnesium, and carotenes. It also bolsters your digestion with special enzymes, and supplies healthy fiber. Spicy peppers are full of capsaicin, which gives them their spicy flavor, and also boosts your metabolism. Make up a big batch of this flavorful salad, and enjoy all the healthy benefits!