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glutenfree Archives - Phruitful Dish

Tag: glutenfree

Vegan Portobello Mushroom Burgers

BBQ season is for vegans, too!

It’s been a while since I’ve posted a new recipe so let me reintroduce myself! I’m Dylan Cutler, a holistic health blogger, vegan, fitness enthusiast, support worker, feminist and scientist who recently became “Dr. Cutler” after successfully defending my doctoral thesis in May. It’s been a whirlwind of a year (hence the absent blog posts) but if you are curious about what I’ve been up to, I’ve been sharing parts of my journey on Facebook and Instagram (with much more to come!). For now, I welcome you back with this vegan-friendly burger recipe in time for BBQ season. Thank you for supporting me and this space.

quinoa kale lentil burger

Ingredients:

  • grilled or baked portobello mushroom (see instructions here)
  • vegan burger patty (my quinoa kale lentil patties pictured here can be found in my recipe eBook)
  • sliced avocado
  • non-dairy cheese, like Daiya Foods Cheddar slices
  • sliced pickles
  • fresh spinach
  • parsley

Instructions:

  1. Bake portobello mushroom according to instructions provided above. I use a pan with a lip as the juices of the mushroom will spread.
  2. Cook the vegan burger patty you have chosen.
  3. Build your vegan burger in layers as shown (I prefer an open face burger if using a mushroom bun as I find portobello mushrooms to be quite rich).

Be sure to tag @dr.dylancutler on Instagram and share your creation with me!

With health and joy,
Dylan

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Disclosure: While this post is not sponsored, I am a brand ambassador for Daiya Foods and was provided the non-dairy cheddar slices used in this recipe. I do not receive affiliate commission from Daiya Foods.

Brain-Boosting Super Seed Oatmeal

Give your oatmeal a boost with seeds high in omega-3s which are important for the health of our brain, heart, liver and bones.

Oatmeal provides a simple, nourishing breakfast on its own, but we can easily up our oatmeal game with the help of some super seeds. Chia, hemp and flax seeds are all plant-based sources of protein, fiber, and omega-3 polyunsaturated fats.

Any type of oats (steel cut, rolled, or quick) are great, however, steel cut are the least processed and lowest in glycemic load. This keeps blood sugar levels stable and helps us stay energized. I hope you enjoy the great combination of flavors and the numerous health benefits of this gooey, aromatic bowl of super seed oatmeal.

Super Seed Oatmeal

Ingredients:
  • 1/2-3/4 cup steel cut oats
  • 2 cups water or nut milk
  • 1/2-1 tbsp hemp seeds
  • 1/2-1 tbsp chia seeds
  • 1/2-1 tbsp ground flax seeds
  • 1 tsp cinnamon
  • fruit toppings
  • nut butter
Long Version (steel cut oats):
  1. Bring water to a boil.
  2. Add steel cut oats to the boiling water on the stove, turn down temperature to low. Let oats cook for 10 min.
  3. Stir in hemp hearts, chia seeds, flax seeds, and cinnamon (optional: splash of almond milk).
  4. Wait for the remaining liquid to soak up.
  5. Top with fruit and a healthy fat, like nut butter.
Quick Version (rolled or Quick oats):
  1. Add equal parts oats (rolled or quick) and nut milk together and stir.
  2. Stir in hemp hearts, chia seeds, flax seeds and cinnamon.
  3. Cover and place in fridge overnight.
  4. In morning, add toppings and dig in!

Super Seed Cinnamon Oatmeal

PCOS Powers:
  • steel cut oats = low glycemic load, high in fiber, maintains blood sugar levels, and contains tryptophan which boosts serotonin levels for better sleep and a stable mood
  • chia seeds = high in omega 3s which can help decrease high testosterone and improve egg quality
  • hemp hearts = high in protein, fibre, and essential fatty acids (omega 3, 6 & 9) which may improve cholesterol profiles, may reduce inflammation
  • flax seeds = may help lower cholesterol and blood pressure, contain lignans which may increase sex hormone-binding globulin and therefore lower blood testosterone levels
  • cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood

More ways to use super seeds:

Pin For Later:Brain Boosting Super Seed Oatmeal

Inspiralized Zucchini Noodles with Mint Pesto

A low glycemic alternative to pasta with a vegan’s take on pesto.

Once summer hits in British Columbia, farmers’ markets are in full swing. There is bountiful produce to enjoy, especially if you grow your own veggies or herbs. This recipe makes use of several market goodies: zucchini, tomatoes, mint, basil and garlic. Zucchini noodles are a low glycemic alternative to pasta and, for pesto-lovers, I have created a vegan, mint version high in flavour and healthy fats. Mint can help aid digestion and may even lower cholesterol. Let me know your thoughts by leaving a comment or sharing your versions with me @dr.dylancutler.

Mint growing in garden.JPG
Mint growing in my parents’ garden.

Ingredients:

  • 1 zucchini
  • 1 cup fresh basil
  • 1 cup fresh mint
  • 1/2 cup raw walnuts
  • 1/4 cup extra virgin olive oil
  • 4 cloves garlic, chopped
  • 1 tbsp lemon juice
  • cherry tomatoes
  • spiralizer (or sharp knife)

Mint Pesto

How to:

  1. If using a spiralizer, cut both ends of zucchini off and get to work! Otherwise, cut zucchini into thin slices.
  2. Wrap zucchini in paper towel to absorb excess liquid.
  3. Use a food processor to combine basil, mint, walnuts, olive oil, garlic and lemon juice until a smooth paste is formed.
  4. Combine zucchini with pesto and mix well. I added spoonfuls of pesto slowly until I reached the ratio I wanted, which resulted in half the pesto leftover.
  5. Add veggies, like tomatoes, or a high-protein source, such as beans or legumes, if you’d like to make this a meal. Enjoy your minty zoodles!

Pesto Zoodles
Zucchini Noodles with Mint Pesto

PCOS Powers:

  • zucchini = anti-inflammatory, high in potassium (can help reduce blood pressure), high in fiber (can help lower cholesterol), low glycemic, and a source of polyphenols (may beneficially affect thyroid, adrenal, and insulin regulation)
  • walnuts = no cholesterol, high in unsaturated fats which help reduce both LDL cholesterol and triglyceride levels, may help prevent cardiovascular disease
  • mint = can aid indigestion, may help manage cholesterol
  • garlic = can help lower cholesterol, an antibiotic, & blood cleanser which relaxes blood vessels for easier blood flow
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Zucchini Noodles with Mint Pesto (Vegan, Low-Glycemic)