TheFitFork.com
No Bull, No Beans
Vegan Chili Mix
Serves 8 | 25 Minutes | Vegan, GF Ingredients:For Mix:
3/4 cup dry green lentils 2/3 cup dry quinoa
3/4 cup dry long grain brown rice 1 tsp. garlic powder
1 tbsp. chili powder
1 1/2 cups dried vegetable blend
¼ cup dehydrated onion flakes 2 tsp. dried red pepper flakes 1 tsp. cumin
1 tbsp. dried parsley For Preparation:
32 oz. vegetable stock 32 oz. water
6 oz. tomato paste
(Instructions Next Page)
No Bull, No Beans Vegan Chili Mix
For Mix:
Layer ingredients in ONE 32-ounce jar, evenly among TWO glass 16-ounce jars, OR in a heavy-duty plastic zip-top bag. Layer in this order: lentils,
quinoa, rice, chili powder, salt, garlic powder, dehydrated vegetables, and spices on top. No need to layer, if going the plastic baggie route, just mix everything together.
To prepare Chili:
To prepare from mix, place 2 cups dry ingredients from jar in large pot and add 32 ounces of vegetable broth, 32 ounces water and 6 ounces tomato paste. Bring to boil and then lower heat and simmer for 25 minutes, or until grains become tender. Add additional liquid in last few minutes of cooking, if needed, to suit
preference for thick or thin chili. Basic nutrition info on printable label (left).
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Cocoa Chai Spiced Nuts
Makes 4 cups | 25 Minutes | Paleo, GF 1/4 cup organic cocoa powder
1/3 cup date sugar or coconut sugar 1 1/2 tsp. ground cinnamon
3/4 tsp. ground nutmeg 1/2 tsp. ground cardamom 1/2 tsp. sea salt
1/4 tsp. ground cloves
1/4 tsp. ground black pepper 6 tbsp. egg whites (from carton)
4 cups assorted raw nuts (pecan, almond, cashew, walnut, pistachio)
Optional: 1/4 cup raw cocoa nibs
Cocoa Chai Spiced Nuts
Instructions:Preheat oven to 300 F degrees and line
rimmed baking sheet with parchment paper.
In one bowl, mix together dry (except nuts and nibs) Set aside.
In another bowl, whisk egg whites by hand until light and airy, about 1 minute. Stir dry ingredients into egg whites, mixture will get pasty. Add nuts (and cocoa nibs), stirring until evenly coated as possible.
Pour nut mixture out on prepared baking sheet in even layer.
Bake for approximately 20 minutes, stirring once or twice to break up clumps and
promote even cooking. Keep a close eye on the nut, once they start to burn it will go fast.
Remove from oven and let cool for a few minutes. Eat warm or cool completely and package in air-tight containers for storage or gift giving.
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4-3-2-1 Countdown Steak Rub
Covers 4lbs meat| 5 Minutes | Paleo, GF
Ingredients:
4 tbsp. kosher salt
3 tbsp. date or coconut sugar*
2 tbsp. sweet paprika 1 tbsp. cayenne pepper
*Can swap regular brown sugar if no dietary considerations.
Instructions:
Mix all ingredients and store in air-tight container. Each batch makes about 1/3 cup – easy to scale up for multiple batches or gift jars.
4-3-2-1 Countdown Steak Rub
Uses for Rub:
Grill: Rub on steaks, chicken, pork, and vegetables for grilling.
Oven: Rub beef and pork roasts for oven-roasting. Use as top crust for salmon filets.
Stove Top: Use in stir-frys or toss in a sautéed vegetable medley.
Slow Cooker: Add a couple
tablespoons to broth and add to
slow cooker when preparing
meat to shred.
Salted Preserved Lemons
Makes 2 16-oz. Jars | Paleo, GF, Vegan Ingredients:
12 large lemons, preferably Meyer 1 cup kosher salt, approximately 2 tbsp black peppercorns
4 bay leaves Instructions:
Sterilize two 16-ounce canning jar in boiling water
Thoroughly wash and scrub outside of lemons.
Quarter each lemon from the top to within 1/4 inch of the bottom, keeping fruit intact at bottom. Sprinkle kosher salt over the cut surfaces (approximately 1 tablespoons per lemon), then reassemble fruit.
(Instructions continued next page)
Salted Preserved Lemons
Instructions (cont’d):
Add bottom of the jars with more kosher salt to cover, approximately ¼ cup each. Fit all the cut lemons between jars, pushing down with wooden spoon to smash down and release juice. Sprinkle approximately ¼ cup (per jar) additional salt on each lemon layer, along with some peppercorns.
Add two bay leaves to each jars. If released juice hasn’t covered the top of smooshed lemons, squeeze additional lemon juice into jars until full. Do not use water.
Tightly screw on lids to jars and let ripen at cool room temperature, shaking the jar every day for 2 to 4 weeks, or until the rinds are tender. At this time, store jars in the
refrigerator for up to 6 months.
To use, remove a piece of lemon with clean utensil and rinse salt from it. Chop and use to add zesty flavor to soup, sauces, stir-frys, grains chicken and seafood and other recipes.
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Paleo Gingerbread Cookie Brittle
48 Cookies| 30 Minutes | Paleo, GF
Ingredients:
1 1/4 cup almond flour 3/4 cup coconut flour
3/4 cup sugar substitute like a stevia blend for baking or coconut sugar cup- for-cup equivalent
2 teaspoons ground ginger 2 teaspoons ground cinnamon 1/2 teaspoon ground cloves 1 teaspoon salt
1 cup butter, softened 1/4 cup molasses
(Instructions next page)
Paleo Gingerbread Cookie Brittle
Instructions:
Preheat the oven to 350° F and line a rimmed baking sheet with parchment paper.
In a medium bowl mix, together almond flour, coconut flour, sugar alternative, ginger,
cinnamon, cloves and salt until combined.
Next, stir in softened butter and molasses until everything incorporated.
Dump out onto the parchment-lined 13 ” x 18”
pan and form into rectangle approximately the size of the pan and ¼” deep.
Press with palms of hand or bottom of glass to spread out and keep a uniform consistency.
Bake for 20 minutes or until turning golden brown.
Remove and quickly slice into diagonals. Let cool at least 30-45 minutes before removing from the pan. Alternatively, you can let cool in one big hunk and break into random-sized pieces later.
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Citrus Ginger Mint Tea Bags with
Honey Crystals
36 Bags| 30 Minutes | Paleo, GF , Vegan Ingredients:
3 oz. loose leaf tea of choice (eg: black green, white, chamomile, etc.)
¼ cup freeze-dried ginger 2 tbsp. dried mint
2 tbsp bottled dried orange zest/peel Other Supplies:
36 unbleached “cone” coffee filters - #2 size
9 to 10 feet food-safe string Stapler with staples
Gift tags
(Instructions next page)
Citrus Ginger Mint Tea Bags with
Honey Crystals
Instructions:
In a bowl, toss together tea, mint, ginger and citrus zest.
Working one filter at a time, add approximately 2 teaspoons of tea mixture to inside of coffee filter.
Fold sides and top of tea filter per photo below.
Staple approximately 3” of food-safe string to folded down top. Repeat for remaining filters.
To make tea, add 8 to 12 ounces of boiling water into a mug and steep for 3 minutes. Stir in
sweeteners and condiments of choice.
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Sweet Beet, Sugar-free Kettle Corn
4 Servings| 10 Minutes | GF, Vegan Ingredients:
1 tbsp. beet root powder 2 tbsp. stevia baking blend 1 tsp. salt
1 tbsp. coconut oil
½ cup organic popcorn kernels Instructions:
In small bowl, mix together beet juice powder, stevia and salt until combined.
Add oil to large stock pot and add 3 kernels of popcorn; place lid on pot. Heat over medium until the test kernels pop. Then add remainder of popcorn to pot.
Once popcorn starts popping, start shaking pot back and forth across burner to
prevent burning. Once popping has slowed down and there starts to become a couple seconds between the lingering "pops,"
remove from heat.
(Instructions next page)
Sweet Beet, Sugar-free Kettle Corn
Instructions (cont’d):
Immediately, pour half the popcorn in large bowl and sprinkle with approximately half of beet-sugar-salt mixture. Shake around to coat. Working quickly, add remaining half of popcorn and half of beet topping and shake all together until coated as well as possible.
Makes 16 cups. 4 cups has 99 calories.
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About Jennifer Fisher
Jennifer, voice behind TheFitFork.com, is an award-winning recipe developer, healthy-living content creator, spokesperson and life-long competitive athlete. Whether in person or through her blog and social media
(@thefitfork), Jennifer offers ways to quickly and confidently prepare balanced, nutritious meals with delicious taste. She also shares science-based nutrition tips, workout ideas and inspiration, along with general ways to make living your best life easier.
