Meatless Monday http://www.meatlessmonday.com Meatless Monday is a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins’ Bloomberg School of Public Health. We provide the information and recipes you need to start each week with healthy, environmentally friendly meat-free alternatives. Our goal is to help you reduce your meat consumption by 15% in order to improve your personal health and the health of the planet. Fri, 29 Aug 2014 14:35:47 +0000 en-US hourly 1 http://wordpress.org/?v=3.9 Corn and Black Bean Burritos http://www.meatlessmonday.com/recipes/corn-black-bean-burritos/ http://www.meatlessmonday.com/recipes/corn-black-bean-burritos/#comments Mon, 25 Aug 2014 13:50:26 +0000 http://www.meatlessmonday.com/?post_type=recipes&p=42873

Frozen corn is a convenient addition to these Southwestern  burritos, but if you have access to a local farmers market, August is prime season to swap in fresh sweet corn instead. Two medium ears of corn will give you the 1 1/4 cups this recipe requires. This recipe comes to us from our friends at The

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Frozen corn is a convenient addition to these Southwestern  burritos, but if you have access to a local farmers market, August is prime season to swap in fresh sweet corn instead. Two medium ears of corn will give you the 1 1/4 cups this recipe requires. This recipe comes to us from our friends at The Heart Truth®.

Serves 12

  • 1/4 cup scallions (green onions), rinsed and sliced into ¼-inch wide circles, including green tops
  • 1/4 cup celery, rinsed and finely diced
  • 1 1/4 cup frozen yellow corn
  • 1/2 ripe avocado, peeled and diced
  • 2 tbsp. fresh cilantro, chopped (or substitute 2 tsp dried coriander)
  • 1 can (15 1/2 oz) black beans, drained and rinsed
  • 1/4 cup reduced-fat shredded cheddar cheese
  • 1/4 cup salsa or taco sauce (look for lowest sodium version)
  • 12 (9-inch) whole-wheat tortillas

Preheat oven to 350 °F.

Combine scallions, celery, and corn in a small saucepan. Add just enough water to cover.

Cover, bring to a boil, and reduce heat to medium. Simmer for 5 minutes, until vegetables soften. Drain vegetables. Set aside to cool.

Combine avocado, cilantro, and beans in a large mixing bowl. Add cheese and salsa, and mix.

When corn mixture has cooled slightly, add to avocado mixture.

In a large nonstick pan over medium heat, warm each tortilla about 15 seconds on each side. Place each tortilla on a flat surface. Spoon ⅓ cup of the mixture into the center of the tortilla. Fold the top and bottom of the tortilla over the filling. Fold in the sides to make a closed packet.

Repeat with the remaining tortillas.

When all tortillas are wrapped, continue heating in the oven 5 minutes, until all are warm and cheese is melted.

Source: National Institutes of Health, National Heart, Lung, and Blood Institute

The Heart Truth is a registered trademark of the U.S. Department of Health and Human Services.

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Corn Fritter Salad Stack http://www.meatlessmonday.com/recipes/corn-fritter-salad-stack/ http://www.meatlessmonday.com/recipes/corn-fritter-salad-stack/#comments Mon, 25 Aug 2014 10:00:44 +0000 http://www.meatlessmonday.com/?p=19881 Corn is grilled and seasoned with green onions and cayenne sauce in these tasty spiced flapjacks. The grilled corn fritters make an ideal base to this salad stacked with alternating layers of tomato slices and arugula dressed in a red wine vinaigrette

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Corn is grilled and seasoned with green onions and cayenne sauce in these tasty spiced flapjacks. The grilled corn fritters make an ideal base to this salad stacked with alternating layers of tomato slices and arugula dressed in a red wine vinaigrette. This recipe comes to us from Donna of Apron Strings.

Serves 4

For the corn fritters:

  • 1/2 cup all purpose flour
  • 1 teaspoon baking powder
  • 1/3 cup nonfat milk
  • 1 egg, beaten
  • 3 cobs corn, grilled
  • 1/3 cup green onions, sliced
  • 1 teaspoon cayenne pepper sauce
  • a little oil or nonstick cooking spray, for preparing the skillet

For the red wine vinaigrette:

  • 1/4 cup olive oil
  • 2 tablespoons red wine vinegar
  • salt and pepper, to taste

To complete the Corn Fritter Salad Stack:

  • 8 cups arugula
  • 4 large, ripe tomatoes, sliced 1/4 inch thick

To make the corn fritters:

Cut the grilled corn kernels off of the cob to make about 1 1/2 cups grilled corn kernels. Set aside.

Place the flour and baking powder into a large bowl. Stir in the milk, egg, corn kernels and green onion. Season with the hot sauce and stir until all ingredients are thoroughly combined.

Prepare a large skillet with a light layer of oil or nonstick cooking spray. Drop 1/4 inch mounds of batter into the pan and flatter into 1/2 inch thick cakes. Cook for 2-3 minutes on one side, or until bubbles begin to form. Flip and cook for 1 minute more on the other side, or until the corn fritter has cooked through. Set aside and repeat until you are out of batter.

To make the vinaigrette:

 

Whisk the red wine vinegar and the olive oil together in a small bowl. Season with salt and pepper to taste.

 

To complete the Corn Fritter Salad Stack:

Place 4 corn fritters on 4 plates. Top with layers of tomato and dressed arugula. Repeat with alternating layers of fritters, tomato slices and arugula. Enjoy!

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Peach Oat Muffins http://www.meatlessmonday.com/recipes/peach-oat-muffins/ http://www.meatlessmonday.com/recipes/peach-oat-muffins/#comments Mon, 25 Aug 2014 10:00:25 +0000 http://www.meatlessmonday.com/?p=14065 Pecans are toasted to intensify their earthy flavor which contrasts with sweet summertime peaches. These nutritionally diverse muffins are a great source of fiber and whole grains, and can keep up to a month in the freezer.

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Pecans are toasted to intensify their earthy flavor which contrasts with sweet summertime peaches. These nutritionally diverse muffins are a great source of fiber and whole grains, and can keep up to a month in the freezer. This recipe comes to us from our friends at myrecipes.com.

Serves 24

  • a little oil or cooking spray, for preparing the muffin tins
  • ¼ cup pecans, chopped
  • 1 ¾ cups regular oats, uncooked
  • 1 cup sugar
  • ½ cup canola oil
  • 2 large eggs
  • 1 ¼ cups flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 cup peach nectar*
  • 1 cup nonfat buttermilk
  • 5 cups wheat bran cereal
  • 1/3 cup dried peaches, chopped

*bottled peach nectar can be found in the specialty juice section of most grocery stores, but if time allows, we suggest making your own.

Preheat an oven to 375 degrees. Prepare a muffin tin with a light layer of oil or cooking spray.

In a small nonstick skillet over medium-low heat, toast the pecans, stirring often, for about 2-4 minutes, or until they are colored and fragrant.

Process the oats in a food processor or blender for about 45 seconds, or until they are finely ground.

In a medium bowl, beat the sugar and oil together with an electric mixer at medium speed for about 1 minute. Add the eggs, 1 at a time, beating until blended after each addition.

In a small bowl, combine the ground oats, flour, baking soda and salt.

In a separate small bowl, stir together the peach nectar and buttermilk.

Alternate adding the oat mixture and the peach mixture to the sugar mixture, beginning and ending with oat mixture. After each addition, stir until blended.

Gently fold the bran flakes, dried peaches and toasted pecans into the batter. Spoon the batter evenly into the prepared muffin tin cups, filling 3/4ths full.

Bake muffins for 20 minutes, or until golden brown.

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Peach Tomato Salad http://www.meatlessmonday.com/recipes/peach-tomato-salad/ http://www.meatlessmonday.com/recipes/peach-tomato-salad/#comments Mon, 25 Aug 2014 10:00:08 +0000 http://www.meatlessmonday.com/?p=26743 In Spain, adventurous young chefs have been playing with novel fruit combinations: gazpacho made with melon and tomato, salads of melon and tomato or peach and tomato. It is fun to try these new pairings, but be sure to taste the fruit before you dress the salad. You'll have leftover citrus and black pepper dressing to dress future salads

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In Spain, adventurous young chefs have been playing with novel fruit combinations: gazpacho made with melon and tomato, salads of melon and tomato or peach and tomato. It is fun to try these new pairings, but be sure to taste the fruit before you dress the salad. You’ll have leftover citrus and black pepper dressing to dress future salads. This recipe comes to us from Joyce Goldstein, author of Mediterranean Fresh.

Serves 6

For the citrus and black pepper dressing:

  • 1/2 cup extra-virgin olive oil
  • 1/4 cup fresh orange juice
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon coarsely ground black pepper
  • Sea salt

For the Peach Tomato Salad:

  • 4 large ripe tomatoes, peeled, seeded, and cut into large dice
  • 2 large peaches, peeled and cut into large dice
  • 1/2 a small red onion, finely minced or cut into thin slivers
  • About 1/3 cup citrus and black pepper dressing (page 295)
  • 3 tablespoons thinly slivered fresh mint or basil, for garnish

To make the Citrus and Black Pepper Dressing:

Whisk the ingredients together in a small bowl.

To complete the Peach Tomato Salad:

Combine all the ingredients in a salad bowl and gently toss with the dressing. Garnish with the mint and serve.

Reprinted from Mediterranean Fresh: A Compendium of One-Plate Salad Meals and Mix-and-Match Dressings by Joyce Goldstein. Copyright © 2008 by Joyce Goldstein. Photographs copyright © by Andre Baranowski. With permission of the publisher, W.W. Norton & Company, Inc.

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Healthy Cookout: Go Meatless, Keep the Grill Marks http://www.meatlessmonday.com/articles/healthy-cookout-go-meatless-keep-the-grill-marks/ http://www.meatlessmonday.com/articles/healthy-cookout-go-meatless-keep-the-grill-marks/#comments Mon, 25 Aug 2014 09:06:30 +0000 http://www.meatlessmonday.com/?post_type=articles&p=42880

 

Give your favorite veggies the sweet, smoky flavor that only grilling can produce. Labor Day is around the corner, and here’s how to move Meatless Monday out from the kitchen and onto the grill.

The first thing you’ll need are ideas, and we have plenty of them. On the Meatless Monday Summer Cookout

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Go Meatless,
Keep the Grill Marks
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summer_grill_150dpi[2]

 

Quinoa and White Bean Burger

Quinoa and White Bean Burger

Give your favorite veggies the sweet, smoky flavor that only grilling can produce. Labor Day is around the corner, and here’s how to move Meatless Monday out from the kitchen and onto the grill.

The first thing you’ll need are ideas, and we have plenty of them. On the Meatless Monday Summer Cookout Pinterest Board, you’ll find recipes from Meatless Monday’s own recipe collection, in addition to a wide range of recipes from bloggers and other websites. This is a great place to start planning your cookout.

Screen Shot 2014-05-22 at 2.22.41 PM

Bow Tie Pasta

If a BBQ just isn’t a BBQ without a burger, then check out One Green Planet’s 10 Epic Veggie Burgers. Summer is also the time for bright salads, and Craving Something Healthy’s Mediterranean Grilled Vegetable Salad, CookingPlanIt’s Bow Tie Pasta Salad with Sun Dried Tomatoes, and The Salty Tomato’s Carrot Mint Salad fit the bill. And for the procrastinators, our friends at NoshOn.it published this collection of Last Minute Memorial Day Recipes; just go ahead and repurpose them.

Quite possibly, the best part of summer grilling is the endless creativity; almost anything can go on the grill. One of our favorite writers, Joe Yonan, Food & Travel Editor of The Washington Post, has this excellent piece about the “glory” of grilling a head of cabbage for first time. If you want to skip the cole slaw and impress your friends with something new, then this is for you.

Ready to take the cover off the grill? Then get your apron on, get a copy of Meatless Monday’s Monday Burgers Cookbook, and eat well all summer with these 10 easy summer grilling tips:

Screen Shot 2014-05-22 at 2.23.07 PM

Carrot Mint Salad

1.  Many vegetables can get grilled with just a light brushing of olive oil. Fresh corn, tomatoes, asparagus, eggplant, zucchini, squash, bell peppers and jalapenos are just a few to try.

2.  Kabobs are a BBQ staple that make the perfect meatless entree. Add tofu cubes, cherry tomatoes, mushrooms, roasted potatoes or just about any other vegetable that strikes your fancy.

3. For a sweet side dish or dessert, grilled fruit is amazing. Try peach halves, pineapples, plums, melon, kiwi, bananas, pears or figs with a touch of honey marinade.

4.  Swap the hamburger for a Portobello Mushroom Burger or grilled eggplant slices. Grab a bun and add your favorite toppings, like avocados, caramelized onions, roasted red peppers or an olive spread.

5.  Make your own veggie burgers packed with hearty ingredients like black beans, lentils, quinoa and chickpeas. You can also find healthy pre-made patties at supermarkets and natural food stores.

6.  Turn up the creativity and make delicious, smoky pizzas right on the grill. All you need is pizza dough, sauce and your favorite vegetables thinly sliced or pre-grilled.

7.  Use your favorite marinade recipe to add flavor to extra firm tofu cubes. Grill them up and add them to a salad, serve them with veggies or enjoy them on their own.

8.  Add grilled vegetables to a filling summer salad. Garnish fresh lettuces with a bit of fruit, feta cheese and olive oil to complete the dish; or think beyond lettuce and whip up a bean or grain salad.

9.  Consider your sides when planning a meatless BBQ. Pasta salads, raw vegetables and hummus dip are great ways to turn your plant-based dishes into a full meal.

10.  End the meal on a healthy note: include a tray of fresh fruit, a parfait or homemade smoothies.

 

Also check out the 5 meatless grilling options from our friends at Rodale News with contributions by Meatless Monday’s RD Diana Rice.


 

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Milwaukee Institute of Art & Design Goes Meatless Monday http://www.meatlessmonday.com/articles/milwaukee-institute-art-design-joins-mm/ http://www.meatlessmonday.com/articles/milwaukee-institute-art-design-joins-mm/#comments Mon, 25 Aug 2014 09:03:23 +0000 http://www.meatlessmonday.com/?post_type=articles&p=42864

The Milwaukee Institute of Art and Design, founded in 1974, has about 700 full-time students at any given time. Students pursue educational tracks such as in the visual arts from fine art, to interior architecture and design, to photography, print, and sculpture. And now they are offering a new “course” in healthy eating.

Milwaukee Institute

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The Milwaukee Institute of Art and Design, founded in 1974, has about 700 full-time students at any given time. Students pursue educational tracks such as in the visual arts from fine art, to interior architecture and design, to photography, print, and sculpture. And now they are offering a new “course” in healthy eating.

Milwaukee Institute of Art & Design will launch their Meatless Monday campaign to start off the 2014 fall semester. To mark the occasion we put a few questions to Ricky Heldt, Associate Director of Student Services at MIAD.

miad & meatless monday

 

 

 

 

 

 

 

 

 

 

 

 

 

Meatless Monday: What made you decide to launch MM at MIAD? Is this the first time you’re doing MM?

Ricky Heldt: We decided to launch Meatless Mondays at MIAD because we offer meatless options at every meal. We thought, why not encourage more people to try the meatless options, and then share the health benefits and reasons for going meatless.

MM: How was the Meatless Monday menu developed? Who’s the foodservice provider?

RH:
Meatless Monday was developed organically, as we have been offering meatless options for many years. We have many students who are vegan or vegetarian, and want to cater to their dietary needs as well. We operate our own boutique food service on campus, including catering at on-site gallery events.

MM: Will you feature MM specials every Monday, while keeping meat dishes for those who don’t want to go meatless?

RH: Yes, we will feature MM every Monday, and we plan on continuing our practice of offering both meatless and meat options for every meal.

MM: What is the actual date of your MM launch?

RH: The first day of classes for the Fall 2014 Semester is Monday, August 25, and that will also be our MM launch.

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Mango Gazpacho http://www.meatlessmonday.com/recipes/mango-gazpacho/ http://www.meatlessmonday.com/recipes/mango-gazpacho/#comments Mon, 18 Aug 2014 10:00:54 +0000 http://www.meatlessmonday.com/?p=20039 Fresh mangos are puréed with orange juice and then topped with cucumber, bell pepper, jalapeño and lime juice for a spicy crunch. Your choice of fresh basil, parsley or cilantro brings a refreshing herbal finish to this tropical fruit spin on chilled soup

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Fresh mangos are puréed with orange juice and then topped with cucumber, bell pepper, jalapeño and lime juice for a spicy crunch. Your choice of fresh basil, parsley or cilantro brings a refreshing herbal finish to this tropical fruit spin on chilled soup. This recipe comes to us from Amber of Howard Payne, Texas.

Serves 6

  • 2 cups fresh mangos, diced
  • 2 cups orange juice
  • 2 tablespoons olive oil
  • 1 seedless cucumber, diced
  • 1 small red bell pepper, seeded and diced
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 3 tablespoons lime juice
  • 1 jalapeño*, seeded and minced
  • salt and pepper, to taste
  • 2 tablespoons fresh parsley, basil or cilantro, chopped

*Optional.

 

Place the mangos, orange juice and olive oil into a blender or food processor. Blend or pulse until pureed.

Transfer the mango orange puree to a medium bowl. Add the diced cucumbers, bell pepper, onion, garlic, lime juice and jalapeño, if using. Mix to combine and season with salt and pepper to taste.

Refrigerate until ready to serve. Sprinkle the parsley, basil or cilantro over the gazpacho just before serving.

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Charred Zucchini Salsa Verde http://www.meatlessmonday.com/recipes/charred-zucchini-salsa-verde/ http://www.meatlessmonday.com/recipes/charred-zucchini-salsa-verde/#comments Mon, 18 Aug 2014 10:00:53 +0000 http://www.meatlessmonday.com/?p=14693 In this riff on the tart tomatillo salsa, zucchini, onions and peppers are blackened on the grill, then seasoned with lime juice, cayenne and a touch of honey. This hot sauce is perfect for barbeques and ideal for topping your favorite tacos, bean burgers or sandwiches

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In this riff on the tart tomatillo salsa, zucchini, onions and peppers are blackened on the grill, then seasoned with lime juice, cayenne and a touch of honey. This hot sauce is perfect for barbeques and ideal for topping your favorite tacos, bean burgers or sandwiches. This recipe comes to us from Donna of Fab Frugal Food.

Serves 20

  • a little canola oil, to prepare the vegetables
  • 2 medium zucchini, quartered lengthwise
  • 1/2 sweet onion, cut into wedges
  • 4 tomatillos, paper skin removed and halved
  • 3 large jalapeños peppers, halved with seeds and pulp removed
  • 2 large poblano peppers, halved with seeds and pulp removed
  • zest and juice from 2 limes
  • 2 teaspoons salt
  • 1 teaspoon cayenne pepper sauce
  • a little honey*, to taste
  • *optional

Lightly spray zucchini, onion, tomatillos, jalapeños and poblanos with canola oil. Place over a hot grill for 5-7 minutes, flip and cook another 5-7 minutes, or until the vegetable skins begin to char and vegetables are cooked through.

Place charred zucchini, onion, tomatillos, jalapeños, poblanos, lime juice and zest, salt and cayenne pepper in a food processor. Process until very smooth.

Taste and add honey if desired. Best served at room temperature.

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Spaghetti Squash Noodles with Spicy Peanut Sauce http://www.meatlessmonday.com/recipes/spaghetti-squash-noodles-spicy-peanut-sauce/ http://www.meatlessmonday.com/recipes/spaghetti-squash-noodles-spicy-peanut-sauce/#comments Mon, 18 Aug 2014 10:00:25 +0000 http://www.meatlessmonday.com/?post_type=recipes&p=42815

Spaghetti squash is a unique vegetable, to be sure, but it’s the sauce in this recipe that’s likely to raise your eyebrows. Featuring ginger, hot sauce and – gasp – chocolate peanut butter, this dish is a taste experience you won’t forget! This recipe comes to use from Aditi & Nikhil of Confused Bawarchis.

Serves 2

For the spaghetti noodles

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Spaghetti squash is a unique vegetable, to be sure, but it’s the sauce in this recipe that’s likely to raise your eyebrows. Featuring ginger, hot sauce and – gasp – chocolate peanut butter, this dish is a taste experience you won’t forget! This recipe comes to use from Aditi & Nikhil of Confused Bawarchis.

Serves 2

For the spaghetti noodles

  • 1 large spaghetti squash, cut in half lengthwise and seeds taken out
  • 1 cup spinach, cut in a chiffonade
  • 1 cup shredded carrot
  • 1 red onion, sliced lengthwise
  • 5 tablespoons toasted spaghetti squash seeds
  • 5-6 tablespoons mint cut in a chiffonade

For the spicy chocolate peanut sauce

  • 1 teaspoon minced ginger
  • 2 cloves garlic, minced
  • 1-2 teaspoons sriracha
  • 1 teaspoons pepper
  • Salt to taste
  • 2 teaspoons chocolate peanut butter (or plain peanut butter)
  • juice of 1 lemon
  • Zest from 1 lemon
  • 1 tablespoon rice vinegar
  • 1 tablespoon soy sauce
  • tiny splash of toasted sesame oil
  • 2 tablespoons extra virgin olive oil

Preheat the oven to 375 degrees F.

Line a baking sheet with parchment and place the squash halves, cut side up, on the baking sheet with a little drizzle of olive oil.

Bake for about 45 minutes or until the flesh pulls away in easy strands. In the last 15 minutes of baking, add the spaghetti squash seeds on to the same baking sheet on the side and allow them to toast.

In the meanwhile, place all of the sauce ingredients either in a small jar and with the lid on shake it well. Alternatively you could blend them in a blender. Taste for seasoning and set aside.

When squash is cool enough to handle, scrape the spaghetti strands out with a fork into a large bowl and add the onions, carrots, spinach and mint and mix it very gently.

Pour a big splash of the dressing into the bowl and toss it gently.

Top it off with the toasted squash seeds and enjoy the crunchy salad!

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Strawberry Lemon Lavender Muffins http://www.meatlessmonday.com/recipes/strawberry-lemon-lavender-muffins/ http://www.meatlessmonday.com/recipes/strawberry-lemon-lavender-muffins/#comments Mon, 18 Aug 2014 10:00:12 +0000 http://www.meatlessmonday.com/?p=19155 These gluten free muffins contrast sweet strawberries with sour lemon juice and herbal lavender. Try pressing a quartered strawberry on top of the muffins before baking to give this breakfast bread a refreshingly sweet finish.

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These gluten free muffins contrast sweet strawberries with sour lemon juice and herbal lavender. Try pressing a quartered strawberry on top of the muffins before baking to give this breakfast bread a refreshingly sweet finish. This recipe comes to us from Christy, The Blissful Chef.

Serves 12

  • 1 cup brown rice flour*1/2 cup cornmeal
  • 1/2 cup coconut flour*
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1 1/2 teaspoons arrowroot
  • 1/2 teaspoon salt
  • 1 cup unsweetened almond milk
  • 2 tablespoons apple cider vinegar
  • 1/4 cup safflower oil
  • 1/3 cup maple syrup
  • 2 teaspoon vanilla extract
  • 1 tablespoon lemon zest
  • 2 tablespoons lemon juice
  • 1/3 cup sugar
  • 2 tablespoon fresh lavender, minced
  • 1/2 cup strawberries, finely chopped
  • 3 strawberries, greens removed & quartered

*Found in health food stores of the flour section of some grocery stores.

Preheat an oven to 350 degrees. Prepare a muffin tin with liners or spray lightly with nonstick cooking spray.

Whisk the brown rice flour, cornmeal, coconut flour, baking powder, baking soda, arrowroot and salt together in a large bowl.

Whisk the almond milk and vinegar together in a smaller bowl until they begin to bubble. Add the safflower oil, maple syrup, vanilla, lemon zest and juice and sugar. Whisk together with the almond milk vinegar mixture until well combined.

Mix the wet ingredients into the dry ingredients, stirring, until well combined.

Fold the minced lavender and finely chopped strawberries into the batter. Spoon the batter equal amounts into the muffin tin cups.

Top each muffin liner with one strawberry quarter, pressing down lightly. Bake for 22-25 minutes, or until a toothpick comes out dry. Enjoy!

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