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Blog Post by Chef Lisa Brown from Free Flowing Health
As Seen on WINK News: Delicious and Healthy Recipes!
I’m excited to share three recipes that perfectly balance indulgence and nutrition. Whether you’re craving something sweet, looking for a savory snack, or want a refreshing dip, these dishes will satisfy your taste buds while nourishing your body.
Featured Recipes:
Raw Vegan Rose Pistachio Chocolate Bars
Baked Buffalo Cauliflower Bites
Pineapple Jalapeño Salsa in a Fresh Pineapple
Rose Pistachio Chocolate Bars
These bars are a delicious treat that not only satisfy your sweet cravings but also nourish your body with wholesome ingredients. In a world filled with sugary snacks, it’s important to have options that align with a healthy lifestyle.
Ingredients:
For the Almond Date Base:
1 cup toasted almonds (see toasting instructions below)
1 cup pitted Medjool dates
1/2 teaspoon vanilla extract
Pinch of sea salt
For the Pistachio Butter Layer:
2 cups raw or toasted pistachios (see toasting instructions below)
Pinch of sea salt (optional)
For the Chocolate Coating:
1/2 cup vegan dark chocolate (melted using a double boiler)
Optional: 1/2 teaspoon rose water (for a light floral flavor)
Toppings:
Crushed pistachios
Edible dried rose petals
Instructions:
Prepare the Almond Date Base:
Toast the almonds (optional): Preheat the oven to 350°F (175°C). Spread the almonds on a baking sheet in a single layer and toast for 8-10 minutes, stirring halfway through, until golden and fragrant. Let cool.
In a food processor, combine the toasted almonds, dates, vanilla extract, and sea salt. Blend until the mixture is sticky and holds together when pressed.
Line a loaf pan or small square pan with parchment paper. Press the almond-date mixture evenly into the bottom to form the base layer. Place in the freezer for 20 minutes to firm up.
Make the Pistachio Butter:
Toast the pistachios (optional): Spread 2 cups of raw pistachios on a baking sheet and toast at 350°F for 6-8 minutes, stirring halfway through. Let them cool.
Once cooled, place the pistachios into a food processor or high-speed blender. Blend until smooth, stopping to scrape down the sides as needed. This will take a few minutes.
Optionally, add a pinch of sea salt for extra flavor. Set aside 1/2 cup of the pistachio butter for the recipe, storing any extra in an airtight container in the fridge.
Add the Pistachio Butter Layer:
Remove the almond-date base from the freezer and spread a thick, even layer of pistachio butter over the top. Return to the freezer for another 20-30 minutes to set.
Melt the Chocolate:
Melt the dark chocolate in a double boiler until smooth. Optional: Stir in rose water for a subtle floral essence.
Assemble the Bars:
Remove the layered bars from the freezer and cut them into squares or rectangles. Dip each piece into the melted chocolate, ensuring they’re fully coated.
Place the dipped bars on a parchment-lined tray and sprinkle crushed pistachios and edible dried rose petals on top while the chocolate is still soft. Return the bars to the fridge to set.
Store and Serve:
Store the bars in an airtight container in the fridge for up to 2 weeks. For a firmer texture, you can also freeze them and enjoy them frozen or thawed slightly.
Health Benefits
These Raw Vegan Rose Pistachio Chocolate Bars are not just a delightful treat; they offer numerous health benefits:
No Refined Sugar: Naturally sweetened with dates, these bars stabilize blood sugar levels while satisfying your sweet cravings.
Nutrient-Dense: Packed with healthy fats, protein, and vitamins from almonds and pistachios, they keep you energized and satisfied.
Versatile Snacking: Enjoy them straight from the fridge or freezer, making them a convenient and healthy option anytime you need a pick-me-up
Baked Buffalo Cauliflower Wings
These Baked Hot Cauliflower Wings are packed with flavor and the perfect blend of heat and crunch. Serve them with cooling dips for a delicious appetizer or snack!
Ingredients:
1 medium head of cauliflower, chopped into florets
For the Batter:
1 cup non-dairy milk (such as almond or soy)
1 teaspoon hot sauce
1/2 teaspoon salt
1/4 cup all-purpose flour (or gluten-free flour)
3 tablespoons cornstarch (or arrowroot)
1/2 teaspoon baking powder
For the Panko Coating:
1 cup panko breadcrumbs
1/2 teaspoon smoked paprika
1/2 teaspoon cumin
1 teaspoon Italian seasoning
1 teaspoon black pepper (optional)
1/2 teaspoon garlic powder (optional)
1/2 teaspoon onion powder (optional)
Salt to taste
For the Hot Sauce:
1 tablespoon vegan butter (or omit for a lighter version)
1/2 teaspoon cayenne (reduce for less heat)
1 teaspoon maple syrup or agave
1 teaspoon sweet paprika (increase if omitting cayenne)
2 tablespoons TRUFF hot sauce (my personal favorite!)
1/2 teaspoon garlic powder
1/2 teaspoon poultry seasoning (or a mix of sage and onion powder)
1 tablespoon vinegar
1 tablespoon water
Instructions:
Preheat the Oven:
Preheat your oven to 450°F (230°C) and line a baking dish with parchment paper.
Prepare the Batter:
In a mixing bowl, whisk together the non-dairy milk, hot sauce, and salt.
In another bowl, mix the flour, cornstarch, and baking powder.
Prepare the Panko Coating:
In a separate bowl, combine the panko breadcrumbs, smoked paprika, cumin, Italian seasoning, black pepper, garlic powder, onion powder, and salt.
Coat the Cauliflower:
Dip each cauliflower floret into the batter, ensuring they are fully coated. Then dredge them in the panko mixture, pressing lightly to adhere. Arrange them in the prepared baking dish in a single layer.
Bake:
Bake the cauliflower for 25-30 minutes or until the coating is crispy and golden.
Make the Hot Sauce:
While the cauliflower is baking, prepare the hot sauce. In a small bowl, mix the vegan butter, cayenne, maple syrup or agave, sweet paprika, TRUFF hot sauce, garlic powder, poultry seasoning, vinegar, and water until well combined.
Toss Cauliflower in Sauce:
Remove the baked cauliflower from the oven and gently toss them in the hot sauce until well coated. Return to the oven for an additional 10 minutes to crisp up.
Serve:
Serve immediately with pickles and your favorite cooling dips, such as vegan ranch. These wings are great in wraps or bowls, too!
Notes:
Adjust the heat of the sauce by reducing the cayenne and TRUFF hot sauce. You can add more sweet paprika for flavor.
For a lighter sauce, omit the oil and use aquafaba for volume instead.
Baking closer to serving time ensures the cauliflower retains its crispiness.
TRUFF hot sauce is my personal favorite for adding that perfect kick!
Pineapple Jalapeño Salsa
This refreshing Pineapple Jalapeño Salsa is perfect for summer gatherings and adds a zesty kick to any dish!
Ingredients:
1 ripe pineapple, diced (reserve the shell for serving)
1 small jalapeño, finely chopped (seeds removed for less heat)
1/4 red onion, finely chopped
1/4 cup fresh cilantro, chopped
Juice of 1 lime
Salt to taste
Optional: 1/2 avocado, diced for creaminess
Instructions:
Prepare the Pineapple: Cut the top off the pineapple and hollow it out. Dice the flesh and set aside.
Mix the Ingredients: Combine diced pineapple, jalapeño, red onion, cilantro, lime juice, and salt in a bowl. Fold in avocado if desired.
Serve: Spoon the salsa back into the hollowed-out pineapple shell and serve with tortilla chips or use as a topping for tacos.
Notes: Adjust jalapeño to your preferred spice level, and enjoy fresh!
Thank you for joining me in exploring these delicious recipes featured on WINK News! I hope you feel inspired to try out the spicy cauliflower wings, indulgent chocolate bars, and refreshing salsa.
If you're looking to elevate your dining experience, consider hiring me as your personal chef for weekly meal prep, private dinners, and special events. Together, we can create delicious, plant-based meals tailored just for you!
For more inspiration and to learn about my services, visit www.freeflowinghealth.com.
Happy cooking, and see you next time!
With gratitude,
Chef Lisa Brown
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