Gold Apron Cooking

World Vegetarian Day initiates the month of October as Vegetarian Awareness Month, so this month’s Gold Apron cooking class made a plant powered Vegan Spaghetti Puttanesca.  This hearty dish is full of high energy whole grains, filling fiber and protein as well as antioxidant rich veggies!  Research suggests that a diet high in fruits and veggies can positively affect health by lowering blood pressure, reducing the risk of heart disease and stroke, preventing some types of cancer, lowering the risk of eye and digestive problems, and having a positive effect on blood sugar. Veg Out with Deacon Dining this month and aim to have ONE plant powered meal (no meat) per week.

As a registered dietitian I promote whole foods first, a diet built on a variety of fruits, vegetables, whole grains, protein and healthy fat.  That is why our smoothie event featured recipes that included an ingredient from each food group.  Smoothies can be a great snack (smaller serving) or meal (larger serving), and should be balanced to keep blood sugar stable.  Choosing a bone boosting beverage such as soy or cow’s milk, a protein source such as Greek yogurt or tofu, a full cup of a brightly colored vegetables such as carrots or spinach and a cup of fruit provides nutrient dense calories and a tasty sweet we sometimes crave. Download the recipes from our event HERE

2 apples, grated
2 cups old-fashioned rolled oats
1 3/4 cups unsweetened almond milk
1 3/4 cups full-fat plain kefir or yogurt
1/2 cup unsweetened raisins
1/2 cup unsweetened apple juice
1/2 cup chopped raw walnuts
4 tsp fresh lemon juice
1 tsp ground cinnamon
1/8 tsp ground nutmeg
raw honey or stevia, to taste (optional)
Optional toppings: additional walnuts, chopped apples, bee pollen
Directions: Prepare oats the night before: In a large bowl, mix all ingredients
except honey and optional toppings. Cover, refrigerate overnight.  (serves 6)

Watch the video to learn how to make this at home!

4 small baked sweet potatoes
2-3 tbsp pure maple syrup
1 tsp ground cinnamon
1 tsp pure vanilla extract
1/4 tsp ground allspice & nutmeg
1/8 tsp ground cardamom
13.5 oz full-fat coconut milk
1 1/2 cups yogurt of your choice

Topping:
2 cups rolled oats
3/4 cup raw unsalted pecans
1/4 cup raw unsalted pumpkin seeds
1/4 cup hemp hearts
2 tbsp pure maple syrup
1 tsp ground cinnamon
1/2 cup chopped pitted Medjool dates

Directions:
1. Preheat oven to 375°F and line a medium or large baking sheet with
parchment paper.

2. Prepare topping: In a large bowl, add all topping ingredients except
dates and combine until oats and seeds are completely coated in syrup.
Spread on baking sheet and bake for 10 to 12 minutes, or until mixture
is toasted and slightly brown. Set aside to cool on baking sheet and then
place in an airtight container.

3. Meanwhile, prepare puree.  To a food processor, add potatoes (including
skin), 2 to 3 tbsp maple syrup, 1 tsp cinnamon, vanilla, allspice, nutmeg
and cardamom. Puree until completely smooth.

4. Remove half of puree and set aside. To food processor, add coconut milk
and process until completely mixed. Remove from processor and set aside.

5. In 6 12-oz Mason jars, layer parfaits in the following order:
¼ cup sweet potato puree, ½ cup coconut-potato mixture and ¼ cup yogurt.
Seal and refrigerate until ready to eat. Top with ½ cup of topping before serving.
Drizzle with additional maple syrup (if using).

Watch the video to learn how to make this at home!

1/3 cup dried unsweetened apricots
2 cups pitted dates
1 cup old-fashioned rolled oats
3 tbsp natural almond butter
1/4 cup unsweetened shredded coconut

Directions

1. Place apricots in a heat-proof bowl and cover with boiling water.
Let stand 5 minutes. Drain and finely chop.

2. In a food processor, process dates and apricots for 2 to 3 minutes,
stopping to scrape down sides of bowl as necessary. Add oats and almond
butter and pulse 4 to 5 times to combine. Form into 1inch balls (about
1½ tsp mixture per ball). Place coconut in a small plate.  Roll each
ball in coconut. Store in an airtight container at room temperature for
3 days; refrigerate or freeze for longer-term storage.

Watch the video to learn how to make this at home!

1/2 cup baby spinach
1/2 banana, frozen
1/2 cup blueberries, frozen
1/2 cup strawberries, frozen
1/2 cup vanilla soy milk
1 tsp chia seeds

Put all ingredients in a blender and process until smooth.
Pour into glasses and serve.

1 small butternut squash (peeled, & cut into cubes)
1/4 cup each sea salt, black pepper, ground cinnamon
1 beet, peeled & shredded
1/2 cup quinoa, rinsed
6 tbsp balsamic vinegar
1/4 cup whole-grain mustard
2 tbsp pure maple syrup
1/4 cups chopped unsalted walnuts
1 1/2 cups pomegranate arils
2 oz crumbled goat cheese
6 cups packed chopped kale

Directions (makes 4 servings)

1. Preheat oven to 400ºF. Arrange squash on a large rimmed
baking sheet. Mist with cooking spray, sprinkle with salt, pepper
and cinnamon; toss to coat. Roast for 40 to 45 minutes, turning
halfway, until tender. Cool to room temperature.

2. Meanwhile, in a small saucepan, bring 1 cup water to a boil.
Add beet and quinoa. Cover, reduce heat to a simmer and cook
for 15 minutes, until liquid is absorbed. Remove from heat and
let stand, covered, for 5 minutes, before fluffing with a fork.
Cool to room temperature.

3. Prepare dressing: In a small bowl, whisk together vinegar,
mustard and maple syrup. Divide evenly among jars, about 3 tbsp
per jar. Divide squash, quinoa mixture, walnuts, pomegranate arils,
cheese and kale among jars. Cover jars and refrigerate until ready
to serve, up to 5 days. When ready to serve, shake in jar to distribute
dressing or transfer to a bowl and toss.