RECIPES

’Eat Well, Be Well’: Source for gluten-free, vegan recipes

Laura Kurella
It's not often you find drool-worthy recipes that also are gluten-free and healthy vegan, but the "Eat Well, Be Well" cookbook makes it simple and delicious, and offers an, "I can't believe there's no crab in these crab cakes," type of recipe selection

With October nearly in the rearview mirror in a year that’s been anything but normal, I have been hearing from readers who, in light of COVID-19, they are choosing to focus on eating healthier the whole year through.Knowing the health of our ship (body) determines how far it will travel (live), and knowing that how well it can fight off any invaders comes down to consuming the proper fuel (nutrients), it’s only logical that to protect your one-of-a-kind ship, you need to consume nutrient-dense food.Thankfully, a newly released cookbook, “Eat Well, Be Well” by Jana Cristofano has heard the cry for recipes that can fuel us and be a pleasure, too.

In her debut cookbook, Cristofano notes that plant-based diets have shown to help reverse illnesses, including symptoms of type 2 diabetes.

Holding a certificate in plant-based nutrition from Cornell University’s T. Colin Campbell Center for Nutrition Studies, Cristofano is the writer and photographer of nutritionicity.com, a blog focused on plant-based/gluten-free food. She also is a wellness advocate and consultant, based in Warrenton, Va., who likes to make eating well an achievable, realistic and delicious goal.Relying on nuts, legumes and fresh produce in her recipes, Cristofano places creativity and taste in her selection, which includes portobello bacon, vegan parmesan cheese made from ground and seasoned raw cashews, and sloppy joes made from lentils.

On the sweeter side, recipe offerings include apple carrot cake muffins made with gluten-free flour, fudgy chocolate cake made with dates and apple sauce for sweetness and texture, and no-bake lemon cheesecake featuring soaked, raw cashews that are blended with other ingredients to make a cheesecake-like filling.

“Eat Well, Be Well” is a great place for the beginner to start a plant-based, gluten-free and refined sugar-free diet, or for someone who is looking for more ways to eat well.

Given the current state of our world health, we all should take extra care of the ship that sails us, and there’s no better way than to give it a grade of fuel that won’t gum up our fuel injectors, if you know what I mean!To learn more about Cristofano and her recipes, visit: https://nutritionicity.com.

Here is a sampling from “Eat Well, Be Well,” courtesy of Cristofano and Sterling Epicure. Enjoy!

Email Laurakurella@yahoo.com. Read Laura Kurella’s blog, “Kurella’s Kitchen Encounters,”at www.sturgisjournal.com.

Crabless cakes

Servings: eight 2 1/2-inch cakes

Prep time: 10 minutes Cook time: 18 minutes

1 (14- to 15-ounce) can hearts of palm, rinsed and drained

1/4 cup vegan mayonnaise

1 teaspoon Old Bay or other seafood seasoning

1 teaspoon prepared mustard

1/2 teaspoon coconut aminos or vegan Worcestershire

1/2 teaspoon finely ground sea salt

1/8 teaspoon freshly cracked black pepper

1/4 cup finely chopped green onions, about 1 stalk

1/2 cup gluten-free panko or very fine bread crumbs, divided

Cocktail sauce, for serving

1. Preheat the oven to 400 degrees. Line a baking sheet with parchment paper.

2. Thinly slice the hearts of palm lengthwise. Cut the slices into 3/4-inch pieces. Using your fingers, gently pull any larger pieces into shreds.

3. In a medium bowl, whisk together the mayonnaise, Old Bay, mustard, coconut aminos, salt, and pepper until well blended. Stir in the hearts of palm and green onions until well combined.

4. Add 1/3 cup of the bread crumbs to the hearts of palm mixture and gently mix in. Form eight patties, 2 tablespoons each.

5. Add the remaining bread crumbs to a small dish. Dredge both sides of the patties in bread crumbs pressing gently to adhere. Place on the baking sheet, evenly spaced.

6. Bake for 18 minutes until the cakes are light golden brown, flipping over after 13 minutes. Remove them from the oven and serve immediately with your favorite cocktail sauce. Leftovers will keep well in the refrigerator for 2 to 3 days.

Indulgent no-bake truffle bites

Makes 25 1 1/2-inch bites

1/2 cup packed pitted whole Medjool dates, about 9 large dates

1/2 cup raw cashews, soaked

1/2 cup almond meal

1/4 cup coconut flour

1/4 cup pecans

1/4 cup unsweetened plant-based milk

3 tablespoons coconut sugar

2 tablespoons golden flaxseed meal

2 tablespoons maple syrup

2 tablespoons almond or cashew butter

1 1/2 teaspoons vanilla extract, divided

1/8 teaspoon finely ground sea salt

1/2 cup coconut flakes

1 cup vegan chocolate chips, divided and melted

1. Line an 8-by-8-inch pan with parchment paper or grease with walnut or coconut oil.

2. Place the dates in a small bowl. Cover with very hot water and soak for about 30 minutes. Cashews can be soaked at the same time. Dates are ready when they are extremely soft. Rinse only the cashews, but drain both the cashews and the dates.

3. While the dates are soaking, place the almond meal, coconut flour, pecans, milk, coconut sugar, flaxseed meal, maple syrup, nut butter, 1/2 teaspoon vanilla, and salt in a food processor. Blend until completely combined. Transfer to an 8-by-8-inch pan and press evenly to cover the bottom. Set aside.

4. Place the cashews and dates, coconut flakes, and remaining 1 teaspoon vanilla in the food processor. Blend until smooth, about 3 to 5 minutes, scraping down the sides as needed.

5. Melt 1/2 cup chocolate chips in a small microwave-safe bowl on medium-low or on the stovetop in a small saucepan over low heat and spread evenly over the crust in the pan. Allow the chocolate to firm up. Place in the refrigerator for a couple of minutes, if necessary. Spread the cashew-date mixture evenly over the chocolate layer. Melt the remaining 1/2 cup of chocolate chips and spread on top. Refrigerate until all layers are firm, about 1 hour. Cut in 25 pieces and serve. Store the remaining bites in an airtight container in the refrigerator for 1 week or in the freezer for up to 2 months.

Pure pina colada bars

Makes 16 bars

Prep time: 20 minutes Cook time: 35 minutes

3 tablespoons golden flaxseed meal

1/2 cup unsweetened plant-based milk (I use unsweetened cashew milk)

1 cup almond meal

1/2 cup coconut flour

1/3 cup coconut sugar

1/4 teaspoon finely ground sea salt

1/3 cup coconut oil, melted

2 teaspoons vanilla extract

1 3/4 cups chopped pineapple, drained, divided

1/2 cup coconut butter/manna

2 tablespoons coconut sugar

1/4 teaspoon vanilla extract

1/4 cup coconut flakes, for serving

1. Preheat the oven to 350 degrees. Grease an 8-by-8-inch baking pan with walnut, coconut, or grapeseed oil or line it with parchment paper and set aside.

2. In a small bowl, stir together the golden flaxseed meal and milk. Set aside.

3. In a medium bowl, combine the almond meal, coconut flour, 1/3 cup coconut sugar, and salt.

4. Add the coconut oil and 2 teaspoons vanilla to the flax egg mixture and whisk well. Add the wet ingredients to the dry ingredients and mix together with a spoon, fork, or pastry blender until the mixture is well combined and in crumbs like a graham cracker crust.

5. Place the chopped pineapple (reserving 1/4 cup), and coconut butter (stir before measuring if separated) in a food processor, and blend together. Add 2 tablespoons coconut sugar and vanilla. Mix well and set aside. Note: Canned pineapple may be substituted for fresh, but be sure to drain all of the juice.

6. Press the crust firmly and evenly onto the bottom of the greased pan. Pour the topping over the crust and spread evenly. Sprinkle the remaining pineapple chunks and coconut flakes on top. Bake for about 35 minutes or until the center is slightly firm to the touch. Remove from the oven and allow to cool before cutting, about 1 hour. These bars are best served chilled. Store in an airtight container in the refrigerator for up to 1 week.Tip: I like to top them with a dollop of Easy Coconut Whipped Cream before serving.

Sturgis Journal