Plant Based U

Fat-Free and Low Fat Vegan Plant Based Recipes

walnut

Pomegranate Apple Green Salad With Raspberry Walnut Vinaigrette

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The other day I went to a raw food potluck in Calgary and someone made this delicious salad that had a bunch of mixed vegetables and pomegranate seeds and it was quite delicious. So I thought why not make my own pomegranate salad for the holiday season?

To easily peel a pomegranate, you can cut it in half and fill a large bowl or sink full of water. Start peeling off the outer peel. The seeds will sink and the white parts will float so you can scoop them out and discard them. Once you’re done peeling everything apart you can drain the water and you’re left with pomegranate seeds.

(Or you can go to Costco and buy packages of fresh pre peeled pomegranate seeds in the refrigerated produce section if you don’t want to peel one.)

This is a really lovely salad that I designed to be really simple to make yet seem a little fancier. It’s got antioxidants from the pomegranate and the raspberries and omega 3’s from the walnuts (in the dressing).

I prefer to make all of my own salad dressings and not use any oil in them at all. So I used walnut pieces for healthy fats in this dressing. If you don’t have fresh raspberries right now, you can also use frozen. Just let them sit out for a few minutes to defrost a little first.

So let’s check out the recipe:

Raw Vegan Pomegranate Apple Green Salad

(With Raspberry Walnut Vinaigrette)

Serves 2 side salads or 1 medium/large salad

Salad:

4-6 cups mixed greens
1-2 apples peeled and sliced
1-2 tbsp raw pumpkin seeds (pepitas)
3 tbsp fresh pomegranate seeds

Raspberry Walnut Vinaigrette

Ingredients:

1/2 cup raspberries (fresh or frozen)
1/4 cup mandarin orange juice (2 oranges)
1/4 cup water
2 tbsp broken walnut pieces
2 large medjool dates, pitted
1 tbsp Trader Joe’s orange muscat champagne vinegar/other fruit vinegar/apple cider vinegar
1/8 tsp Herbamare or salt *optional

Directions:

  1. Arrange the salad ingredients in side salad bowls or a large serving bowl.
  2. Place the salad dressing ingredients into a Vita-Mix or a blender and process until smooth.
  3. Drizzle dressing overtop of salad.
  4. Serve.

Additional Tips:

Feel free to double this recipe if you’re entertaining.

What’s your favorite holiday salad? Have you ever used pomegranates in a recipe? 

Low Fat Vegan Carrot Pumpkin Spice Muffins

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Hands up who likes carrot muffins? Now hands up who likes pumpkin raisin muffins?

Why not have both!

These muffins are inspired by a combination of Oh She Glows Carrot Spice Muffins and my own Pumpkin Raisin Muffins recipe.

These Carrot Pumpkin Spice Muffins are so delicious that I’ve made several batches of these. Best part is no one will be able to tell they are vegan. They’re a really dense and flavorful muffin.

And it’s a great way to use up any leftover carrots in the fridge as well. During the fall I always keep a couple of cans of pumpkin in the pantry to make delicious pumpkin baked goods. This is a great alternative to pumpkin pie for a Thanksgiving or Holiday treat as well.

Bring them to work, potlucks, pack for kid’s/spouse’s lunches etc.  Everyone will be raving about these satisfying muffins and be asking for the recipe.

You may want to make 2 batches of these to use up a full 15 oz./425 g can of pumpkin. I have made them with less than 1 cup of pumpkin puree and they turned out just fine too.

Low Fat Vegan Carrot Pumpkin Spice Muffins

Makes 12 muffins

Dry ingredients:

1 & 3/4 cup stone ground whole wheat flour (or spelt, kamut, oat etc.)
1/4 cup cane sugar
1 tbsp ground chia seed
1 tsp baking powder
3/4 tsp baking soda
2 tsp ground ceylon cinnamon
1/2 tsp ground nutmeg
1/8 tsp ground cloves
1/2 tsp salt

Wet ingredients:

1/2 cup maple syrup
1 cup canned pumpkin (or fresh cooked, mashed)
1/4 cup water
2 tsp vanilla extract
1 1/2 cups grated carrot (3 medium ones or 2 large )
1/2 cup raisins
1/3 cup chopped walnuts *optional

Directions: 

1. Preheat oven to 400 F/204 C.

2. Combine dry ingredients in a medium bowl and whisk to combine.

3. Combine wet ingredients in a large bowl and stir.

4. Add dry ingredients to wet ingredients and stir until just combined.

5. Use silicon muffin tray, or a regular muffin tin lined with muffin cups and spoon mixture evenly for 12 muffins.

6. Bake for 23-25 minutes until toothpick in centre comes out clean.

7. Allow to cool before removing from pan.

8. Store in air tight containers or ziploc bags.

Have you ever had carrot pumpkin muffins before? What’s your favorite way to use canned pumpkin?