(Note: This is only a 1/4th of the actual size)

(Note: This is only a 1/4th of the actual size)

Crohn’s Friendly, Raw Vegan Pumpkin Pie with a Gluten Free Nutritious Crust

It's the fall. It's colder weather. It's football season. The leaves are changing. Pumpkin everything is back! My favorite dessert for this time of year was always pumpkin pie. Until I had to give up dairy and gluten. Pumpkin pie exodus. Until now, and my new raw vegan pumpkin pie. Don't let the descriptors detour you. This recipe is light in texture and tastes exactly like the Thanksgiving dinner staple. It's easier to make and the ingredients are not only designed around taste, but nutrition and healing. Enojy!

Ingredients:

Pumpkin Filling

2 tbsp Coconut Oil, melted

1 ¼ cup Soaked Almonds (or Cashews)

Pinch of Pink Himalayan Salt

½ Lemon, juiced

1 ½ cups Pumpkin Puree

1 tsp Vanilla Extract

1 tbsp Pumpkin Spice

⅓ cup Maple Syrup

½ cup Coconut Milk (No guar gum)

Raw Vegan Digestion Aiding Chocolate Chip Cookie

1 cup Walnuts

1 cup Cashews, soaked for 30 minutes prior

1 tbsp Maple Syrup

1 tbsp Cinnamon

5-6 Dates, pitted (either amount works well, I always go for less sugar)

1 tsp Vanilla Extract

Instructions:

Raw Vegan Digestions Aiding Chocolate Chip Cookie

Place dates and nuts in larger processor until small piece dough starts to form

Add maple syrup, cinnamon and vanilla

Mix on medium until dough completely forms

Place in bowl and put in the fridge for 20-30 minutes

Line dish with crust

Pumpkin Filling

Soak almonds overnight

Strain and wash almonds

Combine all ingredients into blender

Blend for 2-3 minutes or until creamy smooth

Line inside edges of removable bottom mold with nut crust

Pour mixture on top, filling the mold

Place in freezer until solid

Remove from mold shell

*Note: be sure to serve cold to avoid the coconut oil from melting.

Nutrition Gained:

Pumpkins are a great source of dietary fiber which helps regulate digestion to allow your foods nutrients to absorb more efficiently. Which is one of the biggest effects of having Crohn's disease or diseases associated with inflammation in your digestive tract. The nut crust also provides the same benefit but with added nutrients to keep the meal balanced. 

 

What We Avoided:

We avoided the heavy cream and dairy commonly associated with this dessert and most pies and desserts. With that we avoided unhealthy amounts of bad fats, preservatives and substances that are known to be linked to very common forms of cancer. By going organic on our ingredients we avoided synthetic fertilizers and upgraded our standards for better growing practices. 

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Free Radical Fighting Banana Pomegranate Popsicle

Popsicles are not just for kids anymore. Not when they pack the flavor and nutrition we get here. Sure, it may be 10 below where you are but you can't deny the refreshment of a sweet, nutritious popsicle. The inspiration here is providing immune system boosting nutrients and lowering the sugar content to a natural level. 

Ingredients

1/4 “ cut Bbanana, slices

Organic Pomegranate Juice

Instructions:

Drop bananas one by one alternating ways into the popsicle mold and fill with pomegranate juice

Place in the stick

Put in freezer for at least an hour until mixture is solid

*Note: If you like this, we also have a Immune Boosting Strawberry Orange Popsicle

Nutrition Gained: 

Pomegranate juice is loaded with powerful antioxidants that help fight inflammation and free radical damage in the body. Potassium helps relieve stress, is heart healthy and works toward alleviating high blood pressure. 

What We Avoided:

Commonly used processed sugar or harmful corn derived sweeteners that have been directly linked to obesity, diabetes and other cancer causing diseases. Sugar is fuel to a already burning fire. It inflames inflammation. It enhances symptoms of disease. It provides the food for the bad to survive and grow into more dangerous forms in the body. 

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Delicious Vegan Quinoa Tower with a Strawberry Puree

Looking for a delicious quick fix with My Simple Changes ingredients already readily available in your fridge and pantry? Look no more. This gut friendly and digestion aiding snack provides just enough sweets, crunch and flavor to fulfill your need for a healthy boost to start the day. Topped here with strawberries!! Also molds well with bananas and other soft fruits. Enjoy!

 

Ingredients:

½ cooked Quinoa, Refer to our recipe

2 sprig Mint, finely chopped

½ tsp Maple Syrup

3 Strawberries,cut in half

1 Strawberry, cut into slices

2 tbsp Goat Cheese, no milk or rennet

¼ cup Walnuts

1 Mint sprig, garnish

Strawberry Puree

½ Lemon, juice

1 tsp Maple Syrup (or Honey)

1 tsp Pomegranate Juice (or Orange Juice)

3 Strawberries

Instructions:

Using ring mold, line inner sides with halved strawberries

Mix quinoa, mint, maple syrup, 1 tbsp goat cheese

Press into ring mold, using spoon to flatten surface

Make sure everything is nice and tight

Fan sliced strawberries on top

Press tower down as you remove

Sprinkle on top walnuts and remaining goat cheese

Garnish with 1 mint sprig

Strawberry Puree

Blend ingredients until smooth

Pour on top of removed quinoa tower

Sprinkle dish with cacao chips and walnuts

Garnish with 1 mint sprig

Nutrition Gained:

Quinoa is a great source of digestion regulating fiber without the loaded effects of other common starchy substitutes. Washing then soaking the quinoa for a hour prior to cooking removes gut irritating lectins. Also, in this dish are strawberries which provide Vitamin C, folate and antioxidants that help regulate inflammation and reduce the risk of cardiovascular disease (making them heart healthy).

 

What We Avoided:

We avoided the opportunity of reaching for a nutrient depriving, body harming, 10 second pleasure snack that contains preservatives, processed ingredients and most often dairy, gluten or GMO's. By going organic we avoided harmful synthetic fertilizers and foods that are inorganic to our gut, making it tougher to digest and as a result causing more inflammation. 

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Immune Boosting Strawberry Orange Popsicle

Often times sweet desserts, or popsicles, are associated with added processed sugars and inorganic ingredients. With this strawberry orange popsicle recipe that's been cut out and kept natural, without missing a beat. The natural sugars in the fresh orange juice and crunch of the whole strawberries make for a refreshing tasty treat for any time of the year.

Ingredients:

Sliced Strawberry

Fresh squeezed Orange Juice

Instructions:

Creatively layer strawberries up the popsicle and pour orange juice to desired spot

Place in the stick

Put in freezer for at least an hour until mixture is solid

*Note: If you like this recipe check out our other popsicle recipes, Free Radical Fighting Banana Pomegranate Popsicle.

Nutrition Gained:

Vitamin C boosts your immune system. Commonly stated fact. Which is very much true and very much a big staple in this process of healing our beaten down immune systems. Oranges also contain Vitamin A which is a powerful antioxidant that helps detoxify the body and folate that helps generate healthy cells. 

What We Avoided:

With most desserts comes high levels of refined sugars, creams and preservatives. By using whole ingredients and limiting the number of ingredients we've cut out the processed, artificial and harmful effects associated. By going organic we've avoided synthetic fertilizers and harmful practices that cause immune responses in our bodies.

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Antioxidant and Inflammation Fighting Blueberry Ginger Popsicle

Blueberry ginger? No way! Yep, and delicious! Making this refreshing dessert a little more nutritious. Keeping the sugars natural and the ingredients minimal this recipe packs a load of flavor and follows our formula of eating to aid our bodies, not depriving them. Enjoy!

Ingredients:

6 oz Fresh Blueberries

Ginger Simple Syrup

1/4 cup (2 oz) fresh Ginger, washed & thin cut whole slices (no peeling necessary)

1/2 cup Purified Water

1/2 cup Maple Syrup (or Raw Honey)

Instructions:

In a medium non-reactive pot, combine the ginger, water and maple syrup and bring to a boil

Turn down heat to a nice simmer

Let cook for 10 minutes, stirring occasionally

Strain, let cool and mix in blender with blueberries until smooth

Pour into Popsicle molds and freeze until solid

Put in freezer for at least an hour until mixture is solid

Makes 2 popsicles. For 4 or 6, simply double or triple the ingredients for both the simple syrup and popsicle recipe

*Note: For other ways to use our ginger simple syrup check out our Candied Ginger and Moscow Mule!

Nutrition Gained:

Blueberries provide powerful antioxidants that fight against free radical damage which exposes us to a majority of diseases and cancers over time. Blueberries also suppress inflammatory responses and promote circulation. Ginger not only helps with indigestion and nausea (very common with auto-immune disorders like Crohn's disease) but, it also heals against Malabsorption and is heart healthy. Malabsorption is the struggle we are working to fix with our gut and abdomen beaten systems. So adding ginger and similar ingredients, as we are geared toward, work to correct the issue and allow our nutrient deprived bodies to absorb again and provide for the rest of our system.

What We Avoided:

We avoided common corn derived syrups and refined sugars that often times lead to diabetes, high blood pressure, chronic inflammation and disease. Going organic removed synthetic fertilizers and making it a vegan treat avoids the harmful inflammatory risks associated with dairy and heavy cream.

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Stomach Soothing Late Night Sweet Craving Bowl

Your stomach's upset. You fell off the wagon and now it's either flushing out or cramping somewhere in your abdomen. You're looking for relief. Here's a simple recipe designed to calm the stomach and restore order, so you can get back on track to healing. Designed around easily digestible ingredients.

Make sure to only use a homemade nut butter from nuts soaked the adequate amount of time to remove gut irritating lectins. Otherwise, this has been one of my go to quick meals for when I'm needing something sweet and delicious but am feeling irritated and worn down from the symptoms associated with the disease.

Ingredients:

1/2 to 1 cup cooked Quinoa (you'll want to use our cooked quinoa recipe, for best nutrition)

1 sliced Banana

1 tsp Cinnamon 

1 tbsp Slippery Elm Powder 

1 tbsp Raw Organic Honey (or Maple Syrup)

Fresh Unsweetened Coconut Chips, garnish

Instructions:

Spread thin layer of quinoa into a bowl

Top with remaining ingredients

Garnish with coconut

Eat small bites and paced out for digestion purposes

Nutrition Gained:

Slippery Elm is known to coat your digestive tract with a calming, healing film. Bananas contain natural pectin which helps sooth the stomach. Cinnamon is one of our super spices with anti-inflammation properties. Honey is known to help boost your immune system (which is taking a hit with this current situation). Kombucha (probiotics) is intended to help jumpstart the bacteria lost during this process. Mixing this blend together keeps the stomach from overworking and becoming further irritated, while building back the elements lost during the attack. 

What We Avoided:

Common irritants like; processed sugar, over-consumption and added preservatives/binders that further irritate the lining of your stomach and intestinal tract and join the forces of the already present invading elements. 

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Nausea Fighting Inflammation Reducing Candied Ginger

With many auto-immune disorders comes the agonizing feeling of nausea. Either from medicine or the disease itself. Thankfully this simple recipe combats against that horrible feeling. Candied ginger not only provides nausea and indigestion relief but tastes delicious without the overwhelming bite raw ginger typically contains. 

So if you're looking to soothe your upset stomach this very simple quick recipe aids in doing the trick!

Ingredients:

1/4 cup (2 oz) fresh Ginger, washed & thin cut whole slices (no peeling necessary)

1/2 cup Purified Water

1/3 cup Maple Syrup (or Raw Honey)

Instructions:

In a medium non-reactive pot, combine the ginger, water and maple syrup and bring to a boil

Turn down heat to a nice simmer

Let cook for 10 minutes, stirring occasionally

Strain, liquid into glass jar and enjoy your fresh candied ginger

 

*Note: now you have liquid in a glass. What you actually have is delicious ginger simple syrup. Learn more about that recipe here or how to combine it into our favorite Moscow Mule!

Nutrition Gained:

Ginger not only helps with indigestion and nausea (very common with auto-immune disorders like Crohn's disease) but, it also heals against Malabsorption and is heart healthy. Malabsorption is the struggle we are working to fix with our gut and abdomen beaten systems. So adding ginger and similar ingredients, as we are geared toward, work to correct the issue and allow our nutrient deprived bodies to absorb again and provide for the rest of our system.

What We Avoided:

Processed sugars, "natural flavors", harmful binders and addatives commonly used in gum and treats like these. All of which find ways to cause inflammation and leave our bodies working harder to process the bad then working smoother to heal and process with the good.