Cooking with Natural Sweetness

When I go out and order an iced tea I can sweeten it with Blue, Pink, White, or Yellow.  If I'm lucky, some places will carry brown.  I'm almost inclined to carry little packets of raw sugar in my purse like an old lady carries around her equal.  But there are so many other natural sweeteners that we can use! 

In baking, recipes usually call for white granulated sugar (refined sugar).  When sugar has been refined and washed, it turns white and loses it's natural molasses flavor.  Some sugar refineries may even bleach their sugar to get it the desirable white color.

Because of high sugar content in diets and diabetes on the rise, artificial sweeteners have been developed.  They contain very low calorie content (0 calories per gram) and are significantly sweeter than regular sugar.  These artificial sweeteners are synthetic or heavily refined.  Some of the sweeteners we carry in the US are actually banned in other countries, and other countries carry sweeteners that are banned here!  Artificial sweeteners have gotten a bad wrap since the 70's with rumors of causing cancer, and having side effects including headaches and diarrhea (especially to people who are sensitive or if eaten in excess).  I'm a big supporter of eating as natural as possible, so I poo-poo on artificial sweeteners.  Here, I list the many alternatives you can use instead:

Agave:  Isn't that what Tequila is made of??  Yep.  It is.  Agave nectar looks similar to honey, yet not as thick and it tastes sweeter.  You can purchase raw agave which hasn't been heated to high temperatures to protect the nutrients and enzymes which does make it safe for raw vegans.  I like to put agave in my coffee when I drink the stuff...  It comes in light, amber, and dark and can be derived from different agave plants.  Buy some, play around, and find which flavor works for you!

Blackstrap Molasses:  When refining sugar, this is what the processing removes.  Molasses!  It's full of nutrients and has a very distinct flavor.  It's best used in some breads and mostly cookies, cakes, and pies.

Brown Rice Syrup:  It's a whole foods natural sweetener made by fermenting brown rice with natural enzymes to break down the starch.  It's considered one of the healthiest of natural sweeteners and is also similar to honey in consistency and flavor.

Honey:    Some vegans don't eat honey but I do.  If you don't eat honey, use agave instead.   Raw honey is extracted without using heat so it is not deprived natural enzymes.  honey can be used in cooking to replace sugar, in a drink for a sweetener, or used as a spread.

Maple Syrup:  Pure maple syrup, not the fake cheap kind you can buy.  Can be used in cookies, cakes, breads, and pies.  Mostly, it's used drizzled over waffles or pancakes.  It's made from boiling the sap from maple trees and contains potassium, calcium, zinc, and manganese.

Natural Cane Sugar:  Aka Raw Sugar, Turbinado Sugar or Sugar in the Raw.  When processing sugar cane, this is the first pressing and is less processed than white sugar.  It contains less calories than white sugar and contains more flavor.  Its granules are larger than white sugar and is more of a brown color.  It has a higher moisture content so it's recommended that you store it in an airtight container like brown sugar.  But dont confuse it with brown sugar.  Brown sugar is white sugar that has molasses added back into it.

Yellow Split Pea Soup with Corn & Green Chilies

Yellow Split Peas give this soup a hearty texture and the little bits of cayenne pepper packs a nice punch.  For a less spicier soup, toss out the cayenne pepper.  Some fresh tomatoes would also make a great addition for a fresh garnish.  Top with your choice of toppings, I picked vegan sour cream & cheddar cheese and fresh cilantro and avocados.

Yellow Split Pea Soup with Corn & Green Chilies

2 Tbsp Earth Balance Buttery Spread

1 Yellow Onion, Chopped

2 Anaheim Chilies, Seeded and Diced

3 Carrots, Peeled and Diced

1/2 Cup Celery, Diced (2 or 3 Stalks)

2 Cups Corn (frozen is fine)

1 Cup Yellow Split Peas, Rinsed

Salt & Pepper to Taste

1/4 Tsp Cayenne Pepper

4 Cups Vegetable Stock

1/2 Cup Soy Creamer

Chopped Fresh Cilantro

Slices of Avocado

Vegan Sour Cream

Vegan Cheddar Cheese


Heat margarine in a large soup pot over medium heat being careful not to burn it.  Add the onion, and saute until translucent.  Add the chilies, carrots, celery and corn.  Saute for about 5 minutes, or until veggies are soft.  Add the yellow split peas and stir to combine.  Salt and pepper to taste and add the cayenne pepper if using.  Stir in the vegetable stock and bring soup to a boil.  Once the soup is boiling, lower the heat to a simmer; cover and cook 30 minutes.  Add the soy creamer and blend the soup with an immersion blender (or blend half of the soup in a regular blender).  Do not blend until it's smooth, just a little blend to combine.  Serve hot and top with cilantro, avocado, sour cream, or cheddar cheese.  Enjoy!

Nutrition Facts (Approximate):  Serves 6, Per Serving: 241 Calories, 10g Protein, 8g Fat, 41g Carbs, 12g Fiber, 10g Iron

Green Olive Hummus

I bought some hummus at the store over the weekend and I always try to buy something different to try new things which led to a lemon flavored hummus.  I was so disappointed!!  I've never met a hummus I didn't like until the other day :(  So, I decided I was going to make my own hummus.  I have so many olives in my fridge of all different varieties, and the ones that get used the least were the stuffed queen Spanish olives.  They were going to be my victim.  Hummus is not only naturally vegan, but it is also naturally gluten free and one of the easiest, most versatile things to make!  You can use it as a dip for pita bread, veggies, a spread on sandwiches, or even a spread for bagels.

Green Olive Hummus


1 15oz Can Garbanzo Beans, drained and rinsed
1/4 Cup Tahini
1/2 to 3/4 Cup Extra Virgin Olive Oil (for consistency)
Juice of 1 Lemon
1/2 to 1 Cup Green Olives (to taste)


In a food processor, blend the garbanzo beans as much as you can.  You may need to scrape down the sides to get all of the chunks.  It's ok if you can't get it smooth, it will smooth over when you add more ingredients.  Add the tahini, and 1/2 cup of the olive oil.  It's best to drizzle the olive oil into the mixture as the food processor is running.  If the mixture is still chunky, keep adding bits of olive oil until it's a smooth texture that looks almost creamy.  Add lemon juice and 1/2 cup of the olives.  Blend together until well combined.  Do a taste test, if you'd like a more olivey dip, add the rest of the olives and blend to combine.  To serve the hummus, place the dip in a serving bowl, and drizzle with olive oil and chopped olives on top. 

Greek Red Lentil Soup

In Greek, it's called Fakes Soupa (Fah-kess Soo-pah).  It's a lentil based tomato soup served with Red Wine Vinegar and Feta cheese.  Since we are eating vegan, I tossed out the feta and substituted it for vegan sour cream.  Feta or regular sour cream can be used if you do eat dairy.  This recipe is naturally vegan and naturally gluten free. Those recipes are the best because they are fresh, delicious, and easy.  You don't have to go on a witch-hunt to find the ingredients.  Dry red lentils can be found in the bulk area at any whole foods market.

Greek Red Lentil Soup


3 Tbsp Olive Oil
1/2 Large Red Onion, Chopped
2 Cloves of Garlic, Minced
2 Small Carrots, Peeled and Diced (about 1/2 cup)
4 Vine Ripened Tomatoes, 1 Chopped & 3 Pureed
1 (8oz) Can of Tomato Sauce
1 Cup Dry Red Lentils, rinsed
1 Tbsp Rosemary Olive Oil (Optional)
3 1/4 - 4 Cups Vegetable Broth (Use 4 Cups if you like the soup thinner)
2 Bay Leaves
Pinch of dried Rosemary
1/2 tsp dried Thyme
Salt & Pepper to Taste
Vegan Sour Cream (Optional)
Chopped Kalamata Olives (Optional)
Red Wine Vinegar



Heat Oil over medium heat in a large pot.  Add onion, and saute until translucent.  Add garlic and stir until fragrant.  Add carrots and chopped tomato and saute for about 2 minutes.  Add pureed tomatoes and tomato sauce.  Stir to combine and add rosemary olive oil if using*.  Stir in lentils, vegetable broth, bay leaves, rosemary, thyme, salt and pepper.  Bring soup to a boil, cover, and lower heat so soup is simmering.  Simmer for 30 minutes.  Serve soup hot with sour cream, chopped olives, and red wine vinegar drizzled on top.

*I have a large collection of flavored olive oils.  I use them in cooking and for flavorful salad dressings.  I purchase my oils at Temecula Olive Oil Company, but you can purchase oils and any local grocery store.

Hazelnut Sugar Cookies

Fall is almost here!!  My absolute favorite time of year to cook.  That's when all the yummy foods come out to play.  I found a recipe in one of my Vegetarian Times Magazine's called "Maple Pecan Sables" which looked pretty yummy.  Plus the recipe was gluten free and vegan!  It inspired me to make some seasonal cookies, so all I did was change up the ingredients to what I wanted to use and viola!  Cute little cookies that reminded me of biscotti.  All I needed was a cup of tea and a fire going and I would be set for the night!

Hazelnut Sugar Cookies


1/3 Cup Earth Balance Buttery Spread
2 Tbsp Vegetable Shortening (non-hydrogenated)
3 Tbsp Pure Maple Syrup
1/4 Cup Packed Golden Brown Sugar
1 1/3 Cup Gluten Free Flour Mix (I used Bob's Red Mill)
3/4 Cup Hazelnuts, Chopped
Granulated Sugar for Sprinkling


Combine margarine, shortening, maple syrup, and brown sugar in an electric mixer.  Once combined, add the gluten free four mix in spoonfuls until all is combined.  Add the hazelnuts and mix with your hands so the nuts are well incorporated into the dough.  Roll the dough into a long log about 12 inches long and roll up in plastic wrap.  Refrigerate for an hour or longer (if desired). 


Preheat oven to 350.
Remove the dough log from the plastic wrap and slice into little rounds about 1/4 inch thick.  Line a cookie sheet with parchment paper and scatter cookies on baking sheet.  The cookies wont rise so it's alright if they are almost touching.  Sprinkle granulated sugar on the tops of each cookie.  Bake for 12-15 minutes.  Let cool and dig in!!

Summer Succotash

I think it's natural for me to say "Sufferin' Succotash!" Each time I hear the word.... Succotash!  I had some corn that I wanted to eat so I did a google search for corn recipes.  And I found Succotash.  What is succotash?  It's a corn and bean side dish.  Not very exciting.  But it sounded like a good experiment!!  I wanted to make it more fancy, so I turned it into my own delicious concoction.  I ate it by itself in a bowl, but I served the leftovers with gluten free popovers that I purchased from a bakery in Temecula called "All of the Above".

Summer Succotash


3 Tbsp Extra Virgin Olive Oil
1 Red Onion, diced
2 Cloves of Garlic, minced
3 Medium Zucchini, diced
2 Large Tomatoes, seeded and diced
2 Cups Corn (not canned)
1 Can (15oz) Red Kidney Beans (optional)*
1/4 Cup Dry Sherry
1/4 Cup Soy Creamer
1/2 tsp Dried Thyme
Salt & Pepper to taste


Heat oil in a large skillet on med-high heat.  Add red onion.  Cook until translucent and add garlic.  Saute for a couple minutes and add zucchini, tomatoes, corn, and beans.  Stir until everything is combined and add sherry, cream, thyme, salt and pepper.  Lower heat to medium low and simmer uncovered until liquid has reduced; stirring occasionally, about 10-15 mins.  Remove from heat and serve warm. 


* When I made this, I intended to put the kidney beans in it and I forgot so all my pictures are beanless!  It is delicious either way :o)

Japanese Cucumber Salad

I love love LOVE Japanese food.  Actually, I love any kind of Asian food.  One of my favorites is cucumber salad.  So I made a big bowl of it the other day to eat whenever my heart desired <3  If you like the 'Shanghai Cucumbers' at PF Changs, then you will love this salad.

Japanese Cucumber Salad


1/4 tsp salt
1 large cucumber, thinly sliced
1 large daikon radish, Julienned
1 small carrot, grated
1/2 cup rice vinegar
1/4 cup sugar
2 Tbsp mirin
1 tsp sesame oil


In a colander, salt the cucumber, daikon and carrot and let set.  Meanwhile, in a medium bowl dissolve sugar in rice vinegar.  Once dissolved, add the mirin and sesame oil.  Add the cucumber, daikon radish and carrots and toss to coat.  Let it marinate in the fridge for at least 30 mins before serving. Serve chilled.

Nutrition Facts (Approximate) Serves 4, Per Serving:  125 Calories, 1g Protein, 1g Fat, 22g Carbs, 1g Fiber, 1g Iron