vegan – Page 26 – GUTSy Performance Nutrition

Raw Carrot Cake, for a birthday

June 22, 2017by Rebecca2 Comments

Dropping in super quick on this mid-summer day. The weather around here is finally reaching its appropriate (hot and summery) temperature and The Recipe Redux is celebrating a birthday. I think you all know I prefer to celebrate birthdays with carrots, in the form of cake, so we’re going to be enjoying this weather-appropriate tiny Raw Carrot Cake.

It is tiny because I decided to make a little one to serve four to six and as you may know, raw desserts can pack a lot of nutrition in dense little (tasty!) bites. Savor them slowly and they are so worth it.

Raw Carrot Cake, serves 4-6
I’ve been experimenting with this recipe for quite some time and nearly made it for my own birthday in lieu of a baked carrot cake. It’s super easy and can be made in any pan or container. If you’re going with a single layer, a 4×4 inch size would be best, or double the recipe for a crowd and it will fit easily into an 8×8. Otherwise, find your tiny flat-bottomed container of choice and layer it up, as I did. A couple more notes on ingredients: I tried a variety of flour ratios and really prefer a good base of oats as I don’t enjoy all nuts but this can be made with all almond flour to equal 1 cup in total. The addition of orange zest or essential oil in the cake and frosting is completely optional but brings a really nice flavor to finish so use only if you prefer or have on hand.

Cake:
1/2 cup medjool dates, soaked for a few minutes
splash of water from soaked dates
1 1/2 tsp. pure vanilla extract
3/4 cup oats, finely ground
1/4 cup almond flour
1/2 tsp. ground cinnamon
1/4 tsp. ground ginger
1/8 tsp. ground nutmeg
pinch of sea salt
1/2 cup finely grated carrots
zest of 1/4 of an orange, optional

Frosting:
1/2 cups raw cashews, soaked for at least 4 hours
2-3 Tbs. reserved date water, as needed
1/2 Tbs. brown rice syrup or honey
1 Tbs. fresh lemon juice
3/4 tsp. vanilla extract
pinch of sea salt
1/2 Tbs. melted coconut oil
zest of 1/8 an orange or one drop orange essential oil

Line two circular pans of choice or a 4-inch square dish with parchment paper, leaving some of the paper to come up the sides, and set aside.
In a food processor, puree the oats until they come into a fine flour. Then transfer them to a small bowl and pulse the dates in the processor with a splash or two of their soaking liquid until they come into a chunky paste. Add the vanilla and puree a little longer until almost smooth. Add the grated carrots and pulse a few more times so they are broken down a bit more but not completely smooth. Scrape the mixture into the bowl with the oats. Add the almond flour, spices, salt, and orange zest if using. Mix it with a spatula or spoon until evenly mixed. Then, press this cake mixture into the parchment lined pans. Cover and place in the fridge until ready to frost.
For the frosting, in your food processor again, combine the soaked and drained cashews, 1-2 Tbs. reserved date water, brown rice syrup or honey, lemon juice, vanilla and salt. Blend on high until you have a smooth and creamy consistency. Then drizzle in the melted coconut oil and drop of orange oil or zest and puree again, adding a little more date water as needed if it’s really thick. Scrape into a bowl, cover, and chill for about an hour to firm it up.
To finish, lift the cake layers from their container, and frost using as much of the cashew frosting as you prefer. Leftovers will keep covered in the fridge for about 5 days.

Journal, Spring

The Best (Humble) Carrot Cake

May 17, 2017May 17, 2017by Rebecca3 Comments

I turned 30 this last weekend. It was a birthday that both crept up and one I had been thinking about for a while. When I was a teenager, I imagined I’d have my career and life 100 percent sorted by now, already fabulous at or well on my way to being a professor/dean/mom/farm wife/NGO executive/etc.

Hah. The last decade has taught me life doesn’t work so linearly. I’m only just beginning to give myself the opportunity to reach for the career I think will fulfill me–the one that doesn’t have more emphasis on the glamorous or romantic title or idea of it but will actually make me feel full in the daily in and out. And I know now I may well pivot in process. I’m learning we change our minds as time goes on.

I’ve also learned that second, third, fourth, and more tries are often necessary to get something right. For instance, and definitely on the lighter side, I made myself birthday cake. I do almost every year as I love the opportunity to experiment with exactly the flavors of cake I want to enjoy, but I also don’t care for cake or sweets often. Last year I made myself a cardamom vanilla cake with cashew cream frosting. I know because the (failed) recipe was sitting among my draft blog posts for the whole year. This year, I was torn between re-experimenting with that flavor combination and making my absolute favorite, carrot cake. I chose the cardamom vanilla. I even nerded out completely and experimented with three different frostings ranging the full spectrum from all natural/nutritious ingredients to completely not. I generally don’t even like frosting.

Anyway.
The finished cake was gorgeous.
Even if one finger lick of the frosting gave me an immediate sugar rush.
It was pretty, rustic, and exactly the effect I was going for.
See?

Looks can be deceiving.
I’ve learned that multiples of times over the past decade as well.
The vanilla cardamom was no good. Too dry even on the second attempt and following ratios I know should have worked. The cardamom’s flavor was barely apparent.

Now over any desire to eat cake but with a fridge full of two more (much less sweet) frostings, I found myself with the overwhelming desire to go bake that carrot cake. I adapted this old favorite recipe.

It looked humble.
It tasted delicious.
I found myself eating much more than I needed* and not caring.

A light lesson for sure, but somehow it was fitting that my grand plans for a 30th birthday cake that had more outward beauty than actual enjoyable substance failed completely while the humble, comforting old favorite won out the day.

The same could be said for the day itself as I had visions of a big party or grand adventure to bring in the new decade, and ultimately decided to do exactly what I wanted, i.e. went out to a quiet dinner with William at a very Eugene restaurant, chose a table in the back corner that was a bit like we were eating in a cozy closet/backstage, enjoyed a meal that was basically a tasty plate of spinach, and then wandered home to watch an also very Eugene movie. And then I woke up the next day, my actual birthday, stayed home, baked cake, read, made a nice dinner but nothing more special than normal, and generally just relaxed.

It was the best.
*Also, no one really needs cake.
But sometimes the process–of failing, of trying again, of eventually succeeding, and of getting to share the experience and result with loved ones, whether it’s baking and eating cake or something much more challenging and life changing–is simply good for the soul.
I’m learning that too.

The Best Carrot Cake (gluten-free + vegan optional)
makes two 6-inch layers

1/2 cup raisins, soaked in warm water or black tea

1 cup whole-grain gluten free flour mix, below (or 1 cup whole-wheat pastry flour)

1 tsp. baking powder

1 tsp. baking soda

1/2 tsp. salt

1/2 tsp. xanthan gum (omit if not making gluten-free)

1/2 tsp. ground cinnamon

1/2 tsp. ground cardamom

1/2 cup brown sugar

1/4 plus 2 Tbs. canola oil

6 Tbs. aquafaba, 2 Tbs. ground flax + 6 Tbs. water, or 2 eggs

1/4 cup unsweetened applesauce

1/2 tsp. pure vanilla extract

1 1/2 cups finely grated carrots (about 2 large)

cream cheese frosting:
4 oz. vegan (or regular) cream cheese
3 Tbs. coconut oil, melted
3 Tbs. maple syrup
1/2 tsp. pure vanilla extract

Preheat the oven to 325 degrees F. Grease, flour, and then line cake pans with parchment paper.
Soak the raisins in a small dish of warm water or black tea.
Sift the flour, baking powder, baking soda, salt, xanthan gum, cinnamon, and cardamom together in a medium bowl.
Whisk the brown sugar and oil together in a large bowl. Then add the aquafaba, flax mixture, or eggs; every method works well so use whatever you prefer. Then stir in the applesauce, vanilla, and flour mixture.
Drain the raisins from their liquid, and then fold them and the carrots into the mixture until combined. Divide the batter amongst the two prepared cake pans, and then gently lift and drop each filled pan on the counter to remove air bubbles. This will allow for more even baking and a flatter cake top. Bake until the layers are golden brown and a toothpick inserted in the middle comes out clean, about 35-40 minutes.
Remove the cakes from the oven and cool about 10 minutes before removing from the pans. Then set them aside on a rack to cool completely.
For the frosting: Blend the cream cheese and coconut oil together in a food processor. Then add in the vanilla and maple syrup. Chill in the fridge for at least 30 minutes to set up before icing the cake.

My Whole-Grain Gluten Free Flour Mix

2oo grams brown rice flour

200 grams millet flour

200 grams sorghum flour

100 grams buckwheat flour

150 grams tapioca starch

150 grams arrowroot starch

Sift all the flours together. Use 1 cup for this recipe and save the remaining for other uses.

If you’ve read this far, you’re in for a treat. Birthday playlist below!

Herbal Medicine, Nutrition + Health, Running, Spring

Herbal Allies // Turmeric Lassi

April 17, 2017by RebeccaLeave a Comment

I finished my fourth term in nutrition grad school last Friday. I haven’t shared much about it here but this last winter has been intense. It was the best yet in terms of how much I’ve enjoyed the content and knowledge I’m acquiring. It has been a long haul though and because it coincided with tax season (for William) and spring marathon training for me, life has mostly consisted of attempting to completely fill up my brain with tough biochemical and physiological concepts and then subsequently trying to turn it all off, unplug as much as possible, and just run.

Motivation for any sort of inspired eating kind of went by the wayside. And I never realized how much being able to share just one meal a day with my favorite human is helpful for me to maintain a healthy relationship to food until he worked the craziest hours. Turns out, I’m equally good at doing the same when he wasn’t around to stop me.

It is time for a short stint of rest and focusing on other projects now, for the both of us.

Did I tell you I (of course) chose the longest concentration option of my nutrition program? I am focusing on herbal medicine as a component of clinical nutrition. Back in early 2016, I spoke to why I hadn’t enrolled in the nutrition program at my nearest university and really searched around for one that fit, that merged my interest in herbal medicine, ancient healing modalities such as Traditional Chinese Medicine and Ayurveda, and had the rigorous scientific component I was craving. The program I ended up with fits me so well. I’ve pretty much loved every class, even as the content has gotten much more technical. The herbal classes, while still plenty intensive, have been welcome to continue engaging in creativity with the content I’m learning during this time.

One of the practicing herbalists in my program taught me early on that specific herbs will speak to us, we will develop an affinity for them, and we should trust that. Cinnamon, ginger, and turmeric are my little trinity that ‘speak to me’ the most and I find myself adding them to meals and drinks on a fairly daily basis. I’ve shared about them more than once before in Turmeric Ginger Seed + Nut Bars, Tahini, Date + Turmeric Bars, and my Good Energy Maca Latte.

Now that the weather has warmed a bit too, I’m more inclined to incorporate cooler, smoothie-type snacks and mini-meals into my routine. This Turmeric Lassi is my longtime go-to smoothie when I feel like I need a refresh/mix up in my eating patterns, and I often reach for it during an interchange of seasons. With this stint between school trimesters and welcoming William back to regular dinners at home, it’s definitely a new season for us.

So what is so great about the common herbs/spices in this recipe?

Cinnamon // While most of us know cinnamon as the comforting and feel-good spice for baked goods, there’s actually a fair bit of evidence to suggest cinnamon can be used in higher, medicinal doses to improve blood sugar imbalance in type 2 diabetics. That isn’t why I enjoy it, however. I like it because it is warming, stimulating, and improves circulation. Plus, it simply tastes and smells delicious.

Ginger // Common fresh or dried ginger is exceptionally beneficial in controlling inflammation and muscular pain, increases circulation, and also aids in digestion. Like cinnamon, it is a warming and pungent spice, and I particularly enjoy it both through the winter and on chilly spring days.

Turmeric // One of the current “superfoods,” turmeric has been used for centuries in Ayurvedic medicine. Much of the recent research points to it as a highly beneficial nearly catch-all herb, but it is most often associated with controlling inflammation and therefore improving joint and muscular health. The thing about turmeric that is not often shared, however, is that the beneficial curcumin compound it contains is exceptionally difficult to become bio-available in the body. Taking it with a small amount of ground black pepper and with another ingredient that contains fat helps turmeric work its magic in our systems.

Rosehips // The berries from wild dog roses are among nature’s richest and most-potent sources of Vitamin C, the vitamin we all associate with improving the immune system and warding off illness. It is a good herb to add in any time physical or mental stress is high.

Turmeric Lassi, makes 1
The spices here are in a higher, more medicinal dose than might be used in a standard smoothie recipe. I enjoy them but if you’re a little wary, begin with less and add more as desired. Though I make this with either applesauce or a banana, (and sometimes both instead of yogurt), I enjoy this more with applesauce. Using a banana will result in a sweeter smoothie if that’s more your interest. The photo above has a teaspoon of elderberry syrup swirled in for even more immune-enhancing effects. Elderberry is a tasty option for including if you feel a seasonal cold coming on.

3/4 cup unsweetenened applesauce or 1 frozen banana
3/4 cup unsweetened plain coconut yogurt
1/2 – 3/4 tsp. ground ginger
1 – 1/2 tsp. ground turmeric
1/4 tsp. ground cinnamon
dash of ground black pepper
1 tsp. rosehips powder
1 tsp. vanilla extract
1 tsp. chia seeds
1 oz. fresh lemon juice (about 1/4 of a large lemon)
sweetener to taste, if needed (honey, maple syrup, powdered stevia leaves, etc.)
1 tsp. elderberry syrup, optional

Add all the ingredients to a food processor and puree until smooth. Serve immediately or chill in the fridge for 30 minutes to an hour to allow the chia seeds to thicken it up a bit for a smoothie bowl.