Apple Crisp (vegan)

Apple Crisp After Baking

Desserts are often high in sugar and fat.  This cobbler takes advantage of all the delicious apples we can grow here in Buffalo, while keeping things low-fat and low sugar.  Go picking or pick up some fresh apples from your farmers market.  Get more than you think you'll need, they last a long well in cold storage (and it's 1/3 the price you'll pay in the store).

Apple Crisp (made without DAIRY!) for a 9x13 pan

Ingredients for Filling:

8 apples (about, use as many as you need to fill the pan): use an apple peeler if you have one

Citrus juice (you can use lemons or orange juice)-about the squeeze of 1 lemon/orange or drizzle juice on apples to prevent browning

2 tsp cinnamon

2 tbsp honey

Instructions:

Mix the above into a bowl and the place apples into a 9x13 pan

Pour 2-3 tbsp of apple cider into bottom of pan (to coat bottom of pan)

Ingredients for Topping:

2 cups rolled oats (organic preferred)

1 cup whole wheat flour (can be replaced by more oats if gluten free)

1/4 cup honey

2 tbsp coconut oil (organic)

2 tsp cinnamon 

Instructions:

1. Mix topping and place on top of apples
2. Preheat oven to 375
3. Cover with foil and bake for 1 hour (until bubbling), remove foil for 10 minutes to brown up

Enjoy!

Nutritional Benefits in this Apple Crisp (whole pan serves 10-12):

Apples: high in fiber and vitamin C (whole pan has 160% Vit C) high in potassium 

Oats: high in calcium, fiber, and helps to maintain blood sugar levels

Cinnamon: aids in blood circulation

Coconut oil: cholesterol free 

*totals in entire pan:
28g fat 

70 g sugar from honey

112 g carbs from oats (8g sugar)

12 g fiber from oats (much more depending on quantity of apples used)

End of Summer Chowder

Most chowders are high in fat.  This one has none! This soup is made vegan, although if you want to, you can use stock instead of water (we don't think it's necessary). 

Take advantage of all the delicious veggies at the farmers market (or in your garden) right now.  Soups freeze very well.  We freeze ours in plastic quart containers for easy meals when we don't feel like cooking.  This will provide you with healthy options, instead of grabbing take-out.  So-go ahead, make a big pot right now :) all of the ingredients listed can easily be swapped out for other you have on hand.  

Ingredients:

2 quarts of corn kernels from about 10 ears of corn: if using frozen use 8 cups

6 cobs of corn (after kernels have been removed)-if using frozen corn, it's fine to omit this 

3 sweet potatoes  skinned & chopped (about 3 cups)

4 cups of cubed eggplant (skin removed)

2-3 cups of cabbage 

4 cups onions
3/4 cup banana peppers

2 tbsp garlic chopped

12 cups of water

2 tsp dried thyme or 2 tbsp fresh thyme

1 cup of fresh basil chopped (can be replaced with parsley)

1 1/2 tsp salt

Pepper to taste

Directions:

Place all ingredients into pot

Bring to a boil, then simmer

Remove cobs

After Soup Was Puréed

Purée using a stick blender or by placing 1/2 of the soup into a blender.  This will make the soup creamy.  

For a creamier soup, you can add milk at the end (around 2 cups)

This recipe makes a large soup pot full.  This recipe is easily halved. 

Nutritional Benefits:

No fat

High in fiber

Cabbage: cruciferours vegetable which has been linked to preventing many cancers, antioxidant, and high in fiber

Sweet Potatoes: high in beta-carotene a vitamin A component which is an anti-oxidant and aids in healing, promoting tissue/cell repair

Eggplant: lessens free radiacals in the body (reducing cancer causinf agents), helps to lower bad cholesterol in the body, anti-oxidant, high in fiber
Peppers: high in Vitamin c, an anti-oxidant that helps fight infection

*note: this soup is higher in carbohydrates due to the corn.  If you are a diabetic, limit your servings.  The benefit however, is that this is a high fiber soup, which will take time for the body to process and breakdown, unlike other simple forms of carbohydrates.

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