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  • Superfood Chocolate Medallions

    Raise your hand if you’ve ever had a chocolate obsession. No need to be timid, especially since you’re reading this post from the comfort of your own screen! If someone told you chocolate was bad for you, run in the opposite direction! Chocolate is rich in antioxidants such as polyphenols and flavonoids. Both of which are great for heart health, good cholesterol, lowering blood pressure and promoting a healthy overall immune response. Healthy on the inside means more glowing, beautiful skin and hair on the outside! Win-win!
    the real downsides to chocolate are the amount of sugar that goes into a bar, and the pesticides used to grow cacao, the bean that chocolate comes from. I’m encouraging you to go for the “good stuff” when choosing a chocolate. Pay close attention to the cocoa content. This percentage is the amount of “cacao mass” (liquid and fats from pressed cacao beans) goes into the bar. The higher the cocoa content, the less sugar, milk and other emulsifiers the chocolate contains. The closer to 99% the better for your health, but that intensity is often too bitter a bar for most pallets. Look for 60% cocoa content or more. Fair-trade, sustainable, and organic bars, tend to not be treated with harmful chemicals or contain artificial emulsifiers. Trader Joe’s fair trade organic, chocolove’s rich dark, and moser roth’s 70% dark are great tasting, reasonably priced staples. Grab a dairy free chocolate, to make these completely vegan! Pick any one of these bars for the recipe below. These cute “medallions” are perfect for satisfying a chocolate craving and they are one of the quickest recipes to prep/execute. They are also for a party, or even a fun activity to do with kids.


    Superfood Chocolate Medallions

    • 4 oz dark chocolate (60% or more)
    • unsweetened shaved coconut
    • regular or golden raisins
    • dried cranberries
    • dried goji berries
    • dried apricots (chopped)
    • dried dates (chopped)
    • dried banana (chopped)
    • freeze dried berries
    • freeze dried apples
    • nuts ((pecans, pistachios, hazelnuts or almonds))
    • dried edible flowers ((rose, lavender, hibiscus))

    1. Make a double boiler by bringing a medium pot of water to simmer and placing a medium heat-safe bowl on top. Water should not touch the bottom of the bowl. Meanwhile, break or chop chocolate into small pieces. Add chocolate to bowl. Gently stir until melted using a rubber spatula. Remove from heat when fully melted.

    2. Line a cookie sheet with parchment paper. Spoon about 2 tsp. of chocolate onto the paper, spreading it into a 2 inch round. Continue this step until all the chocolate is used. Top with desired toppings. Any combination can be used.

    3. Once topped, transfer to refrigerator to set for 30 min. Remove from refrigerator and medallions are ready to serve. Store in airtight container with parchment between layers. Keep in a cool dry place, or in the refrigerator.

    My Favorite Combos

    lavender, hazelnut and golden raisins
    apricot, pistachio, coconut and rose petals
    hazelnut and raisins
    raisins, cranberries, coconut and nuts
    apples, pecans and dates
    goji berries, coconut, almonds
    freeze dried raspberries and rose petals
    banana, coconut, berries

    The toppings chosen are nutrient dense, super flavorful. That’s essentially what a “superfood” is. however, keep in mind you are not limited to any of the toppings listed. The possibilities are endless. lemon/orange peel, chia seeds, and freeze dried mangoes are also great ideas. I could probably write another paragraph of combos. Let me know some of your suggestions!

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  • Pink Peppermint White Chocolate

    Colored hot chocolate is definitely trending in the barista world. Pink fun for adults and kids alike! When adding color to food, always go natural when you can. Beetroot adds natural pink color and adds minimal flavor to your drinks. If beetroot powder is unavailable, use a very thin slice (1/8 in thick) of fresh red beetroot instead, adding it to the pot before heating hot chocolate and removing it before serving.


    Pink Peppermint White Chocolate

    • 4 c whole, almond or soy milk
    • 1 c white chocolate (chopped)
    • 1/4 c brown sugar
    • 1 tbsp mint extract
    • 1/2 tsp red beetroot powder
    • optional: whipped cream
    • optional: crushed peppermints

    1. In a medium saucepan, combine milk, white chocolate and brown sugar and bring to a simmer. Whisk to incorporate ingredients.

    2. Add beetroot powder and whisk vigorously to create a froth. Pour into four mugs and top with whipped cream and peppermints.

    beverages, hot, hot chocolate

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  • Dark Chocolate Granola Bars

    Breakfast is the most important meal of the day. Why not make it amazing? Chocolate definitely makes a great meal better! This easy chocolate granola recipe is perfect for adding to yogurt, topping smoothies,  along with fruit, or even as an on-the-go snack. Using applesauce and maple syrup in the base gives this mix just the right amount sweetness, without spiking your blood sugar. Adding cacao nibs adds an even more intense dark chocolate flavor. Simply combine wet and dry ingredients, press into a sheet pan, and bake to dry, turning once between baking. Break into chunks after baking or score into bars squares before baking for convenient granola bars. 

    Dark Chocolate Granola Bars

    Dry Ingredients

    • 2 c rolled oats
    • 1/2 c pecans ((optional))
    • 1/2 c walnuts ((optional))
    • 1/4 c cacao nibs or dark chocolate chunks
    • 1 1/2 t cocoa powder
    • 1 t cinnamon

    Wet Ingredients

    • 1/4 c butter or coconut oil (melted)
    • 1/2 c apple sauce
    • 1/4 c maple syrup
    • 2 t vanilla extract

    1. Preheat oven to 250º. In a large bowl, combine all dry ingredients and gently stir until completely mixed. Set aside. In a small mixing bowl, combine all wet ingredients and whisk together.

    2. Form a well in the center of the large bowl of dry ingredients. Add wet ingredients to the well and fold together using a rubber spatula. The mixture should be completely incorporated with no dry pieces. Spoon mixture onto a parchment lined cookie sheet. It should be wet and pliable. Using a spatula, pack and shape mixture into a rectangle, about 10in x 6in and 1/2in thick. To create bars, heavily score into 12 small squares or rectangles before baking.

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  • Cucumber Melon Salad

    Cucumber Melon Salad

    • 10 oz cantaloupe, watermelon or honeydew melon (peeled)
    • 2 medium english cucumbers
    • 1 c feta cheese (crumbled)
    • 1/2 c mint leaves (roughly chopped)
    • 1/2 c basil leaves (chiffonade)
    • 2 tbsp olive oil (extra virgin)
    • tt salt and pepper

    1. If using cantaloupe or honeydew for salad, cut melon in half. If using a watermelon cut a 3-4 inch section thick slab of fruit. With a sharp knife, slice the melon into long thin ribbons. Place melon ribbons into a large mixing bowl. Set aside

    2. Using a mandolin or a sharp vegetable peeler, carefully peel cucumber into thin ribbons as well, turning the sides to avoid the seeded portion at the center. Set aside as well

    3. Add cucumber ribbons, mint, basil and feta to mixing bowl with melon and gently fold to combine. Drizzle with olive oil and season with salt and pepper. Serve immediately on a chilled platter.

     This quick salad requires minimal time in the kitchen and is super refreshing. Use the fresh leafy herbs you have on hand to make this salad shine. 

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  • Golden Oatmeal

    Besides the traditional curry, turmeric is used in other recipes, such as golden milk. golden milk is warm a beverage consumed for thousands of years to detoxify liver and kidneys, relieve sore joints, and boost the immune system. Classic golden milk consists of a warm tea made of turmeric and black pepper, with milk. Black pepper better helps our bodies absorb all the benefits turmeric has to offer.

    In the recipe below, I’ve decided to take the flavors of golden milk, and infuse them into baked oatmeal along with cinnamon, and nutmeg and clove. This is not your grandma’s bowl of hot cereal. The combination of spices, and the addition of warm coconut milk, give this oatmeal unique, spicy, warm flavors with a beautiful color to match. The uncooked oatmeal mix can be made in advance, and stored for up to 5 days in the refrigerator. Simply scoop out 1 cup serving and bake.

    Top with your favorite fruits and nuts for a nutritionally packed holistic dish, sure to please guests and liven up your traditional brunch!

    Scroll on to the recipe for golden oatmeal below.

    Golden Oatmeal

    • 1 1/2 c rolled oats
    • 1 1/2 c water c water
    • vanilla extract
    • 2 t honey
    • 2 tsp turmeric
    • 1 tsp cinnamon
    • 1/2 tsp nutmeg
    • 2 1/4 tsp clove
    • 1/4 tsp black pepper
    • 1/2 c coconut milk
    • fruit and nuts (for topping)

    1. Preheat oven to 400º in a medium mixing bowl, combine water, vanilla and honey and stir until honey is dissolved. Add oats, turmeric, cinnamon, nutmeg, clove and black pepper and stir until oats begin to absorb water. Do not overmix.

    2. Preheat oven to 400º in a medium mixing bowl, combine water, vanilla and honey and stir until honey is dissolved. Add oats, turmeric, cinnamon, nutmeg, clove and black pepper and stir until oats begin to absorb water. Do not overmix.

    This flavor combination is inspired by the classic Indian “golden milk” tea drink, which features the powerful spice turmeric. Turmeric has great anti-inflammatory properties and gives dishes a beautiful golden-yellow hue. Wet oatmeal mix can be made in advance, and stored for up to 5 days in the refrigerator. Simply scoop out 1 cup serving and bake.

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  • Fluffy + Free Blueberry Pancakes

    Would you believe me if I told you these were vegan, gluten-free and refined sugar-free? For the record, I am personally not gluten-free. But I believe its good to have recipes to please everyone in the room. It’s also good to have healthy alternatives to otherwise heavy breakfast. Healthy living is about balance; eating to enjoy, but also eating to heal, strengthen, and sustain your body. Let’s be honest, most of us eat with our eyes. Telling someone, “eat this because this is good for you” is not gonna cut it. Food should make you happy, excited, and should bring about positive emotions, connect you to great places, people, and memories. I strive to develop nourishing recipes that please your eyes and taste buds and bring about happy thoughts, emotions. These emotions are beneficial to your health as well, by curbing stress releasing good hormones such as dopamine the, neurotransmitter that helps control the brain’s reward and pleasure centers (psychology today).  

    What you put in your body does reflect how it looks and performs. To the pancakes!

    These double blueberry pancakes are sure to be hit to even traditional meat-eaters (honest, my husband devoured them). As mentioned before, there is no wheat, dairy, eggs, or refined sugar in this recipe. After experimenting with different flours for a friend, with an egg allergy, this seemed to yield the fluffiest cake. The banana gives structure and sweetness to the batter. The riper, the better. This pancake recipe calls for oat flour, which you can buy or purchase some traditional rolled oats and pulse them in a high-speed blender to make your own. This is what i prefer because it’s usually less expensive than ready-made oat flour.

    The best part about this recipe, is that you can throw all but two ingredients in the blender, buzz it a few times, and it’s pretty much done. The last step before grilling is to stir in the vinegar. The combination baking soda and vinegar react to create the “rise” in the pancake. It will change the color of your batter (if using blueberries) a bit. experiment with different plant-based milk and mix-ins to come up with your own fun recipe.

    Vegan Blueberry Banana Pancakes

    • 2 c oat flour
    • 2 large ripe bananas
    • 1 t baking soda
    • 1.5 c cashew (almond or soy milk)
    • .5 c blueberries (fresh or frozen (optional))
    • 3 t honey
    • 2 t apple cider vinegar
    • 11 t oil for grilling

    1. In a blender or food processor, combine oat flour, bananas, baking soda, milk, half of the blueberries, and honey. Pulse until mixture is smooth. add more milk if needed. stir vinegar into batter until completely incorporated. Batter will change color slightly, this is normal.

    2. Bring a griddle to medium heat and add oil. Wipe off excess oil using a paper towl. Measure about 1/4 c batter for each pancake. Pour batter and sprinkle a few blueberries on top. pancake will be ready to flip when batter begins to form bubbles. Flip and grill for another 2min.

    3. Makes about 16 medium sized pancakes. Top with fresh fruit, preserves, nuts or syrup.

    Vegan, gluten free, refined sugar free. blueberries can be exchanged for other fruit/ingredients such as: strawberries, raspberries, chocolate chips, pineapple, etc.

    Nutritional Info

    • calories per serving 359
    • calories from fat 55
    • % daily value*
    • total fat 6.1g9%
    • saturated fat 1.2g6%
    • trans fat 0.0g
    • cholesterol 0mg0%
    • sodium 363mg15%
    • potassium 530mg15%
    • total carbohydrates 68.2g23%
    • dietary fiber 7.4g29%
    • sugars 26.6g
    • protein 9.9g

    Tried this recipe? Be sure to snap a photo and tag me on social (@beyondafoodie) or leave a comment here!

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  • Coconut Caramel Latté

    You don’t have to be a barrista to enjoy a quality latté at home. This rustic latte recipe that can be easily replicated and scaled up to please a small group. The sweet coconut gives this drink a tropical twist to a classic coffee shop flavor. The dairy in this recipe can easily be swapped out for cashew/almond based half and half to make it vegan. If you don’t have espresso, substitute for super concentrated coffee (more grinds, less liquid) made in a french press or drip coffee maker. 

    Coconut Caramel Latté

    • 1 oz hot espresso
    • 5 oz half and half
    • 1 oz coconut cream
    • 1/2 tsp vanilla extract
    • 1.5 T caramel sauce (divided)
    • coconut shavings for garnish ((optional))

    1. In a medium sized coffee cup, add espresso, and caramel sauce, set aside.

    2. Combine half and half, coconut milk and vanilla. Steam until warm using a milk frother, or heat milk, cream in a small saucepan using low heat (do not boil) and whisk until foamy. Set aside for assembly.

    3. To assemble latte, add espresso and a small amount of caramel sauce to mug of choice. Stir to combine.

    4. Next, gently pour frothed milk into mug. Drizzle with remaining caramel sauce and garnish with shaved coconut. Enjoy immediately!

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  • Loaded Vegan Tostadas

    I’ll admit, I during the developing this recipe, I gave one of these tostadas to my husband and he had eaten 90% of it before realizing there was not an ounce of meat to be found on the plate.   With two whole grains, plenty of healthy fats, protein rich nut, legumes and plenty of umami balanced with the acidic bite of pickled carrots. You won’t miss the meat! 

    I don’t like to label a recipe  vegan keto paleo etc, because those who don’t fall into those dietary categories inherently “shut off” to the possibility of enjoying that dish. This recipe is so hearty, even a hardcore meat lover would enjoy. With that being said, please accept that this recipe is titled because of seo, and if you are not a vegan, just call them loaded tostadas and go about your food loving life. 

    The recipe up into  5 components, in the order you would follow for assembly. Feel free to switch up in traditional tacos, burrito or bowl  or try out new ingredients to suit your needs! 


    Loaded Vegan Tostadas

    Oven Fried Tostadas

    • 6-8 corn tortillas
    • 2 tsp vegetable oil
    • 1 juice lime
    • tt sea salt

    Refried Black Beans

    • 2 c black beans (cooked)
    • 2 cloves garlic (minced)
    • 1/4 c onion (minced)
    • 1/2 tsp ground cumin
    • 1/2 tsp dried oregano
    • 1 tbsp olive oil
    • 1/4 c water
    • tt salt

    Mexican Rice and Quinoa

    • 3/4 c quick-cook qunioa
    • 3/4 c white rice
    • 4 cloves garlic (minced)
    • 1 tbsp olive oil
    • 1 c tomato sauce
    • 2 c vegetable stock
    • 1/2 tsp salt

    Roasted Poblano Corn Salsa

    • 1 ear corn (or )
    • 1 1/2 cups corn kernels (frozen and thawed)
    • 1 poblano
    • 1 small onion (diced)
    • 2 tsp cilantro (chopped)
    • 1/2 tsp cumin
    • 1/4 tsp paprika
    • 1/2 tsp honey
    • tt salt and pepper

    Avocado Crema

    • 1 medium ripe avocado
    • 1/2 c cashews (soaked)
    • 1/2 tsp cilantro (chopped)
    • 1/2 tsp coriander
    • 1 tsp lime juice
    • tt salt

    Oven Fried Tostadas

    1. Preheat oven to 400º . Brush tortillas with oil on both sides. Place tortillas on parchment-lined baking sheet. Bake for 2-3 minutes on each side until crip. watch closely to prevent burning. when done, remove from oven and sprinkle with salt, lime juice. Set aside until ready to assemble.

    Refried Black Beans

    1. Add olive oil to a medium saucepan and bring to medium heat. Add garlic, onion and gently sauté until aromatic. Add remaining ingredients, reduce heat to low and bring to a simmer for 10 minutes, to allow flavors to incorporate. Remove from heat. Remove 1/2 c black beans and set aside. Mash the remaining black means with a potato masher or food mill. Add reserved black beans back to the pan and return to low heat. Stir to ensure a smooth consistency add water (by the teaspoon) if needed. Adjust seasoning. Set aside until ready to assemble.

    Mexican Rice and Quinoa

    1. Add olive oil to a medium saucepan and bring to medium heat. Add garlic, onion and gently sauté until aromatic. Add remaining ingredients, reduce heat to low and bring to a simmer for 10 minutes, to allow flavors to incorporate. Remove from heat. Remove 1/2 c black beans and set aside. Mash the remaining black means with a potato masher or food mill. Add reserved black beans back to the pan and return to low heat. Stir to ensure a smooth consistency add water (by the teaspoon) if needed. Adjust seasoning. Set aside until ready to assemble.

    Roasted Poblano Corn Salsa

    If using ear corn:

    1. Place whole corn on direct heat flame of gas stove. Roast until kernels just begin to show a light char. Remove from heat and let cool. Shuck corn and set aside.

    If using corn kernels:

    1. Place kernels on parchment lined baking sheet. Place sheet under broiler and until kernels just begin to show a light char. Remove from heat and let cool.

    2. Place poblano on direct heat flame of gas stove. Roast until pepper skin begins to blister, turning to ensure light char. Remove from heat place in a covered heat-proof bowl to cool. After cooling, peel charred skin, and discard. Remove seeds from poblano and small dice.

    3. In a small mixing bowl, combine prepared poblano, corn, onion cumin, cilantro, cumin paprika and honey. Mix until incorporated and season to taste. Store in the refrigerator until ready to use.

    Avocado Crema

    1. Drain cashews. In a food processor or blender, combine all ingredients except lime juice and salt. blend until smooth. Taste and adjust seasoning with remaining ingredients.

    Assembly

    1. Using prepared tostada shells as the base, spread a smear of refried black beans on each shell. Top with rice/quinoa mixture, then poblano corn salsa. Next, drizzle on avocado crema, garnish with pickled carrots and sprouts. Enjoy immediately.

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  • Korean Inspired Beef Tacos

    There are a sea of hashtag holidays out there in the “socialverse” besides the obvious national donut, cookie, and coffee day. I’m pretty sure there’s a national whipped cream day, national dye your drink pink day and national chocolate covered caramel with pretzel crunch (disclaimer: I don’t know if these actually exist). Team baf doesn’t know who came up with all these holidays, but why not make the best of them!  

    Today i’m sharing my korean inspired beef taco recipe in honor of national taco day. I put an emphasis on the inspired, because they are no way authentic korean but definitely tips a hat of appreciation towards traditional korean bulgogi, a slightly sweet tender grilled beef dish. For this recipe, it is best made with razor-thin cut sirloin, but ground chuck will do in a pinch. Prep time is very minimal and only requires a few ingredients! Topping the finished tortilla with cilantro, cabbage and green onion make for an amazing bite of freshness to balance the forward flavor of the beef.

    Swap out  tortillas for lettuce cups for a lower carb option.


    Korean Inspired Beef Tacos

    • 2 lb shaved beef (sirloin or ground chuck)
    • 1 large onion (minced)
    • 1 clove garlic (minced)
    • 2 tbsp ginger (minced)
    • 1/2 c reduced sodium soy sauce
    • 1/4 c brown sugar
    • 2 tbsp sesame oil
    • tt salt and pepper
    • 8 tortillas or lettuce wraps
    • 1 tbsp sesame seeds ((optional))

    For garnish:

    • shaved cabbage
    • cilantro sprigs
    • sliced scallions
    • lime slices

    1. Transfer beef and onion to a large mixing bowl and mix to combine. Set aside.

    2. In a small mixing bowl, combine soy sauce, brown sugar garlic and ginger. Stir to dissolve sugar.

    3. Bring a heavy bottomed sauté pan to medium high heat. Add sesame oil to pan to heat. Add beef and onion mixture and sauté until meat has begun to brown. Work in batches if needed to discourage “steaming” of your beef.

    4. After browning, pour liquid mixture into the pan. If working in batches, add the other browned beef and gently fold to incorporate sauce into the mixture. Reduce to medium-low heat and allow the sauce to reduce, about 3 minutes.

    5. Remove from heat after reduction has completed. Top with sesame seeds and scallions. Immediately serve by dividing beef mixture into tortillas or lettuce wraps. top with cilantro, cabbage and extra scallions and a squeeze of lime juice. Enjoy with pickled vegetables and rice.

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  • 5 Minute Oatmeal

    Not Your Granny’s Oats

    This recipe is adapted from the beloved kusanya cafe in Englewood, Chicago.  their baked oatmeal dish is so popular amongst customers, both oatmeal lovers and not. By soaking the oats overnight, it allows them to become tender ahead of time and cuts down on cook time significantly.  

    My adaptation is moved to the stovetop and additional liquid  (cream, water or juice stirred in) to give the oats a creamy risotto-like texture that can be achieved in just 5 minutes. Skip the quick-cook oats and go straight for old fashioned ones. They are a great whole grains rhat are full of soluble fibre, which help you stay satiated longer. Also, quick cook oats just aren’t hearty enough to stand up to the overnight soak, and make your final dish mushy and pasty. Trust, it will only take 5 minutes to cook! 

    Since modifying my daughters diet for dairy-free i began adding water or apple juice to the pot at the end of cooking instead of milk. I’ve found that this still yields a tasty bowl even without the cream. This great for those trying to cut dairy or adopt a vegan lifestyle. 

    A double (even triple) recipe can be made ahead and stored in the refrigerator. Simply scoop out the amount of servings you’d like and go. Perfect for those mornings where you need a hearty breakfast but don’t have a ton of time. Mix in cool add-ins ahead of time like cocoa powder or hazelnut extract or top with your favorite fresh/dried fruits, spices, jams. Combinations are endless! 

    Coconut mango oatmeal

    Tropical cocoa oatmeal

    5 Minute Oatmeal

    • 2 cups rolled oats
    • 2 cups water
    • 2-3 tbsp maple syrup
    • 1 tsp ground cinnamon
    • 1 tsp vanilla extract
    • 1/4 c cream, water or apple juice

    1. Combine all ingredients in a bowl or container and stir gently to combine. Cover container and refrigerate to allow liquid to absorb, for at least 15 minutes up to overnight.

    2. To cook, transfer mixture to a medium heavy-bottomed sauce-pot. On medium heat. Cook until oats have begun to become creamy and slightly fluffy, about 5 minutes. stir often to prevent burning.

    3. After oats are cooked, stir in milk, juice or water until creamy. Transfer to bowls and top with desired toppings.

    Cool Oatmeal Flavor Variations

    French Vanilla

    To uncooked oat mix:

      • 1 tsp hazelnut extract
      • 1 tsp nutmeg

    Tropical Cocoa

    To uncooked oat mix:

      • 2 tbsp cocoa powder
      • top with: toasted coconut, peeled lychee and sliced banana

    Golden Oatmeal

    To uncooked oat mix:

      • 1 tbsp ground turmeric
      • 1/2 tsp nutmeg
      • 1 tsp clove
      • stir in: coconut milk

    Coco Mango

    To uncooked oat mix:

    • 1 c mango, diced
    • 1/4 c coconut milk
    • top with: diced mango, shaved coconut

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