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Tag: recipe

There are 13 posts with this tag.


Recipe: Vegan Chickpea-Vegetable Mini Quiches

Who knew that chickpea flour would make such a mean substitute for the eggy batter of a classic quiche? Apparently, they’re well aware of this in Italy where you can easily find quiche and crepe-like dishes made with chickpea flour that are called Cinque e Cinque, Farinata de Ceci or Socca. In this recipe, chickpea flour brings the fiber and protein, the veggies add delicious depth, micro-nutrients and more fiber and the nutritional yeast adds a healthy dose of b-vitamins and savory flavor.

And, can we talk about umeboshi vinegar for a moment here? I have been in love with this somewhat obscure vinegar for years. It’s salty and deeply tangy in a way that is different from traditional vinegars. I put a few drops in any recipe that needs a little extra something. I use it most often in dips, dressings and cashew cheese, and it’s a real game changer.

This recipe is pretty straightforward and is ready for the oven in about 20 minutes (depending on your vegetable chopping skills!). It’s also vegan, soy-free and gluten-free, so it makes a great dish to bring to a brunch gathering because EVERYONE will be thrilled with it, regardless of their dietary preferences. Make them on a lazy Sunday and you’ll have a super portable, filling and very healthy breakfast all week. I made them in a jumbo muffin pan (called ‘Texas-sized muffin pans’ when I ordered them- I guess they like their muffins big in Texas, too?) but you can, of course, use a mini muffin tin or regular muffin tin as well. This recipe makes 9 jumbo muffin-sized quiches or 13-15 regular muffin-sized quiches.

photo 1-1

A single chickpea quiche, in all it’s glory!

For the batter:

2 c. chickpea flour (like Bob’s Red Mill)

2  t. sea salt

1 T. nutritional yeast

1 t. dried thyme

a few grinds of black pepper

3 c. water

1 T. olive oil

1 t. umeboshi plum vinegar (can substitute lemon juice but the ume vinegar is highly recommended)

For the vegetable saute:

1 T. olive oil

1 small yellow onion, diced

1 clove garlic, minced/microplaned

1 medium sized zucchini, diced

1 carrot, diced into half-moons

6 crimini mushrooms, diced

1 cup of diced boiled sweet potato (about half a regular sized sweet potato)

5 oz baby spinach


Preheat the oven to 400 degrees. Combine all of the dry batter ingredients in a large bowl. Mix well, add water, olive oil and vinegar and whisk until well combined. The batter will be relatively thin. For the vegetable saute, put the olive oil in a large non-stick pan. Add the onion, zucchini and carrot, and cook on medium for about 5 minutes until the onions are translucent. Add the garlic, mushrooms and par-boiled sweet potato. Add a pinch of sea salt and cook for another 6-8 minutes until vegetables are softened, beginning to brown and smell wonderful. Put the baby spinach leaves on top of the saute, add about 1 T of water and cover for 2-3 minutes, until the spinach is wilted. Mix in with of the vegetables.

Add vegetable saute into batter and mix well. Scoop batter into well-oiled muffin tins. I used measuring cups for the scooping and Spectrum Coconut Oil Spray for this, and it worked wonderfully. Place in oven and bake at 400 degrees for about 20 minutes, turning once after 10 minutes. You’ll know they’re done with the tops are starting to crack and bit and the centers are set. Place on cooling rack and let cool for about 30 minutes. You can easily remove them from the muffin tin by separating the edge of quiche from the muffin tin by running a butter knife around the interior edge. Don’t try to remove them when they’re still hot to the touch because they’ll crumble.


Categories: Recipes

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Vegan Soup Recipe Round-Up: 10 Soups You Need To Make!

After the 347,890 inches of snow we’ve gotten so far this winter we could all use some warming up, and what better way is there to warm up than with soup? These soups are full of vegetables, and many of them are made with very simple ingredients that you probably already have in your cupboard. Soup is also a very easy way to load up on vegetables and only dirty one pot! We’ve got an assortment here of broth based, coconut-milk based, cashew-based and potato-based recipes to ensure that all of your deepest soup-related desires are fulfilled.

So here’s a collection of 10 recipes to get you on your way – go forth and make soup!

1.) Vegan Tortilla Soup from Oh She Glows

2.) Mushroom Hot-Pot from The Post Punk Kitchen (Gluten-Free)

3.) Curried Red Lentil and Butternut Squash Soup with Kale and Toasted Chickpeas from Choosing Raw (GF)

4.) Cheezy Loaded Potato Broccoli Soup from Happy Healthy Life (GF)

5.) Creamy Vegan Cashew-Tomato Soup from The Kitchn (GF)

6.) White Bean Farro Soup with Chickpea Parmigianino from Terry Hope Romero

7.) Vegan Potato, Leek and Kale soup Eat Real, Live Well (GF)

8.) African Peanut Soup from Oh My Veggies (GF)

9.) Classic Vegetarian Lentil Soup from Scissors and Spice (GF)

10.) Chicken-less Pot Pie Soup from The Tolerant Vegan


How to Create a Healthy Thanksgiving menu

Looking for some options for your Thanksgiving shopping? Well, you’ve come to the right place! Consider some healthy alternatives for this year’s feast. Stop by Perelandra and pick up your favorite items that will spice up your Thanksgiving holiday! Or, order online and have the items delivered to your door. You’ll find everything here to enjoy a delicious, healthy Thanksgiving.

Perelandra co-owner, buyer, and NYS certified dietitian-nutritionist, Allison Buckingham shares her suggestions on planning your Thanksgiving menu that include healthy options for traditional meals, vegan, and gluten free options. As our resident nutritionist, when it comes to offering quality products to meet the variety of needs of customers, Allison knows her stuff. We have the highest standards for our products and can offer the best selection of products to match all dietary styles and unique preferences. Check out some completely delicious options for your holiday meals.

We have awesome sale prices on all of your Thanksgiving essentials! Check them out here.

cheese and fruit platter

Create a unique Cheese and Fruit platter

Tis’ the season for the cheese plate. Isn’t it always? Here’s a lovely little first course for a Thanksgiving meal. Simple and succulent nut-based vegan cheeses are an exciting new option for a Thanksgiving appetizer. They are the perfect solution for vegans and cheese-lover alike. A cheese plate and a bottle of wine make for a perfectly cozy holiday evening at home with friends. Believe us when we say that these nut-based cheeses can hold their own against any of their dairy-based counterparts! Find each of the cheeses and appetizers at our store.

Punk Rawk cheeses are handmade using organic ingredients. The process is similar to that for making dairy cheese except that it uses nut milk rather than dairy milk. The milk is first fermented. Then, moisture is removed to arrive at a semi-solid texture. Finally, cheese is flavored.  Cheese come in three flavors: plain, herb, and smoked (with a black pepper crust).  There are also three varieties of cheeses: cashew, macadamia, and a cashew/macadamia blend. Each variety has unique properties.

Treeline Cheese is totally dairy-free. It is made of pure, wholesome cashew nuts, acidophilus culture, salt and pepper.  Treeline cheeses are made of fine Brazilian cashew nuts, cultured with non-dairy Lactobacillus Acidophilus. Their soft soft cheeses have special blends of herbs, garlic, scallions and onions.

Nettle Meadow Goat’s Milk Kunik cheese. This triple creme from Sheila Flanagan in the South Adirondacks packs a powerful one-two punch. She first adds pasteurized goat milk for that characteristic lemony tang.  Then she enriches the mixture with fatty Jersey cow cream for a mushroomy, super-buttery and almost inconceivably decadent paste. The result is a guaranteed perfect rind, no ammonia and a characteristic minerally finish. It’ll knock your socks off with a sparkling, fruity rose.

Fresh Apples.  Just in time for Thanksgiving, our organic Apples enhance your favorite dishes for the holiday season.  Organic apples are incredibly crunchy and juicy, with unbeatable flavor.

Fresh Strawberries. A true treat for the mouth and palate, organic strawberries taste simply superb. Just rinse and enjoy. Blending well with all fruits, add its beauty to a cheese platter.  Strawberries are loaded with vitamin C, folate, fiber, potassium and antioxidants.

Fresh Grapes. Add delicious fresh grapes to your pre-Thanksgiving dinner snack list. Grapes are an excellent choice for a healthy Thanksgiving menu. They contain a natural mix of antioxidants that help support a healthy heart and brain, may offer an array of other health benefits.  Additionally, emerging laboratory research on grapes has demonstrated anti-cancer activities and the potential to help maintain brain health.

Mary’s Gone Crackers. How Can Rice And Seeds Taste So Good? Mary’s Gone Crackers Is Committed To Manufacturing The Best Tasting Wheat-Free And Gluten-Free Baked Goods Using The Highest Quality, Organically Grown Ingredients. Mary’s Original Seed Crackers Have A Rich, Nutty Flavor And Always Hold Their Crunch. Delicious on Their Own or With Innumerable Toppings. These Vegan, Organic, and Gluten-Free crackers taste great!

Almond stuffed Dates. Stuffed dates are an easy but impressive hors d’oeuvre that transcend seasonality. Equally well-suited for an elegant fall dinner party, these two-bite delicacies balance sweet, salty, and tangy flavors as well as chewy, creamy, and crunchy textures. These almond stuffed dates are a common Middle Eastern sweet. A bit of sweetened almond paste is stuffed into a date and then topped with a whole almond. The soft sweetness of the date complements the almond flavor perfectly and the crunch of the whole almond brings it all together. These are extremely quick and easy to put together, but look much more elegant than a simple dried fruit plate.

Popular Holiday Main Course Options

Perelandra is proud to offer its customers Hidden Camp Farms Organic Free Range Local Turkeys. These animals are raised on an organic farm, fed only certified organic grains and fresh water, which provides the optimum amount of nutrients for the turkey to grow into a bigger and more flavorful turkey than one typically found in other supermarkets. You won’t find any antibiotics, animal by-products, preservatives or hormones in a Hidden Camp Farms Organic Free Range turkey. Perelandra purchased its own flock of young turkeys early in the summer of 2013, and placed them in the care of the King family at Hidden Camp Farm in Canajoharie, NY, just 205 miles north of our store on a family farm we know and trust.

Perelandra’s pre-order turkey sales are extremely popular, with this year being no exception. Stop by to purchase one from our limited stock of available turkeys from our Hidden Camp Farm flock to enjoy a very special turkey for your Thanksgiving table.

Favored Non-Meat Options

Field Roast Hazelnut Cranberry En Croute.  Made exclusively for the holidays – a rich, hazelnut-infused vegetarian grain meat stuffed with Field Roast sausages, crystallized ginger, cranberries and apples – wrapped in a savory puff pastry. From family feasts to a festive dinner for two, our Hazelnut Cranberry Roast En Croute is the centerpiece to any holiday meal.

Tofurkey Roast. Tofurky has become an integral part of worldwide vegetarian culture. By providing a delicious and convenient alternative to turkey, Tofurky has brought peace to thousands of tables, wherever a vegetarian alternative is called for. With its savory flavor and meat-like texture, Tofurky brings something special to Thanksgiving celebrations.

Additional Meat alternatives to meat for your Thanksgiving meal:

Crowd-Pleasing Delicious Sides

Arrowhead Mills Organic Stuffing Mix.  Made with pacific low sodium, organic chicken broth, New Arrowhead Mills Organic Savory Herb Stuffing Mix is a light, fluffy, delectable blend of organic wheat coupled with just the right blend of savory organic seasonings including sage, thyme and rosemary. This stuffing mix is the perfect quick complement to any meal, it is easy to prepare on the stove top or inside a turkey—just add water or Imagine Organic Chicken or Vegetable Broth and a bit of Spectrum Olive Oil—or spice it up for a real holiday feast with sausage, chestnuts or celery.

Looking for a gluten free option for your stuffing dishes this Thanksgiving?  Check out the Aleias Gluten Free Stuffing Mix, which is a big hit with our customers.

We’ve got several selections of organic gravy to choose from. Top off your best cooking with Imagine Organic Roasted Mushroom Flavored Gravy, or the gluten free Golden Gravy Packet by Roads End. There are also Hain Vegetarian Chicken Style Gravy, and Vegetarian Brown Gravy packets available. Enjoy the finest organic ingredients to make rich and delicious gravy that will be the perfect complement to your own creations.

Roasted Vegetables. Stop by our organic produce department for an excellent selection of vegetables for this year’s Thanksgiving feast.

Roasted Rutabaga with Beets. Roasted root vegetables have become a popular fall and winter mainstay with our customers. There’s nothing like the earthiness of roasted root vegetables to ground your energy and keep you warm on cold blustery days. Just about any kind of root vegetable is delicious roasted. In addition to rutabagas and beets, try roasting any combination of carrots, parsnips, sweet potatoes, purple potatoes, and white potatoes. The tubers also can be cut into long, thick shoestring shapes for variety.

Gluten free cranberry pepita rolls.  Lovely sweet buns packed with bitter-sweet cranberries and nutty pumpkin seeds. Serve with plenty of cold salted butter!  These fantastic rolls are made by Free Bread Inc, a NYC based gluten free bread company. Cranberry Pepita rolls are a guaranteed crowd-pleaser for any holiday meal!

Don’t forget the cranberry sauce! Woodstock Farms Organic Jellied Cranberry Sauce is unforgettably delicious. This cranberry sauce is naturally fat free and very low in sodium. Woodstock Farms Organic Jellied Cranberry Sauce contains no artificial colors, flavors or preservatives.

Another popular item with our customers is locally grown Hudson Valley Organic Pear Sauce. Bosc pears grown in Clintondale, New York, travel 21 miles to Kingston where they are washed, chopped, cooked, strained, and jarred for this pear sauce. Hudson Valley | Hudson Valley Harvest was created in 2011 by a local farmer, a chef, a healthy eater, and some friends to provide a reliable source for local, all-natural food to the greater Hudson Valley and New York City marketplace.

Our customers like to partner the pear sauce with a side of Organic Apple Sauce for their holiday feasts. Empire apples grown in Clintondale, New York, travel 21 miles to Kingston where they are washed, chopped, cooked, strained and jarred for this sauce.  Pick your selections up at Perelandra.

Sought-After Desserts

Pumpkin Pie. Made with a locally grown pumpkins in a wholly wholesome pie crust. Topped with natural organic whipped cream, this Thanksgiving staple will make all of your guests groan with pleasure.

Vegan Apple Pie. Now this is the kind of pie you should bring to a Thanksgiving dinner, it’s pretty and so tasty! The filling is pretty simple with just apples, sugar and some spices to enhance the flavor, but the apples really are the real star of the show in this one. A buttery flaky crust, tender spiced apples and all those crunchy sweet crumbs! If you take the time to bake one of these pies, your quests are sure to be thankful for this mega delicious dessert.

Perelandra offers some of the best deals on pre-order pies for Thanksgiving in all of New York City. Didn’t get a chance to pre-order your favorite pies?  Not to worry. Perelandra has you covered. We have several unbaked, pre-made pumpkin and fruit pies by Wholly Wholesome, including traditional pumpkin pie, vegan versions of their pumpkin pie, and vegan fruit pies to choose from.

Prefer to make a pie from scratch? No problem! Try making it with one of our locally grown pie pumpkins and a wholly wholesome pie crust (all 35% off just in time for Thanksgiving).

Perelandra’s Awesome Same Day Delivery Service

Order your menu online, and have your healthy Thanksgiving Menu delivered to your door, compliments of Perelandra Natural Foods. Yes, we offer delivery and have awesome sale prices on all of your Thanksgiving essentials! Check them out here.

Thanksgiving store hours: 9:00 am – 2:00 pm.
Our Juicebar will be closed, however.
We will be open in full capacity for our usual hours of 8:00 am – 10 :00 pm on Friday, Nov 29th.

Have a safe and happy Thanksgiving!


Recipe: Vegan Raw Cocoa Macaroons

Sometimes you crave dessert or something sweet, but don’t want to totally blow it and eat food that isn’t nutritious. Snacking on dates or figs will sometimes hit the spot, but other times those cravings are only fulfilled by chocolate. That’s where these little Vegan Raw Cocoa Macaroons come in. Not only are they incredibly simple to make, but they are irresistibly delicious.
Note: for this recipe you will need a food processor and a lot of time. The preparation takes 10 minutes, but the cookies are essentially dehydrated, and therefore cook for many hours. 
2 cups shredded coconut
1 cup almond flour
½ cup coconut oil
½ cup raw cocoa powder
½ cup real maple syrup
1 ½ teaspoons vanilla
¼ cup water
1. Preheat oven to 150ºF.  (If you want to make these completely raw, use a dehydrator instead of the oven, as the oven is slightly warmer than a dehydrator.)
2. In a food processor, add all of the ingredients and pulse until well mixed and a ball is formed.
3. Place 1” round balls of mixture onto a parchment lined baking sheet. Makes about 25.
4. Let cook at 150ºF for four hours, until cookies have mostly dried. (If using a dehydrator, leave in for about 6 hours.)
Enjoy these special little treats! You won’t be able to resist them!

Recipe: Quinoa Veggie Burger


Whether you’re a vegetarian or not, a good veggie burger can hit the spot if done right. But there’s nothing worse than a dry, flavorless patty that is trying (and failing) to just be a meat substitute. This Quinoa Veggie Burger is nutritious – packed with protein-rich quinoa and lots of vegetables – and is bursting with flavor. You will not be disappointed! 
2 cups cooked quinoa
1 cup breadcrumbs (about three toasted slices of bread, pulsed in food processor into crumbs)
½ lb cremini mushrooms
1 small yellow onion, chopped
3 eggs*
¼ cup extra virgin olive oil
3 carrots, shredded
2 cups kale, chopped and de-stemmed
1 lemon, juiced
½ cup fresh dill, chopped
2 ½ teaspoons cumin
1 ½ teaspoons sea salt
1. Preheat oven to 400ºF.
2. In a food processor, pulse three toasted slices of your favorite bread into crumbs. Place in large bowl.
3. Also in food processor, add the mushrooms and pulse into tiny pieces – almost a paste. Add to bowl with breadcrumbs.
4. Add chopped onion, shredded carrots, chopped kale, and dill. Turn with a rubber spatula or wooden spoon, until well mixed.
5. To the bowl, add liquids (eggs, olive oil, lemon juice), and seasonings (cumin and salt). Turn with spatula until well mixed. Mixture should be moist and stick together when formed into patties. 
6. Place formed patties onto parchment-lined baking sheets. Each patty should use about 1/3 cup of the mixture. Makes roughly a dozen.
7. Bake for 20 minutes. Both sheets can go in the oven at once.
8. After 20 minutes, flip each patty and replace baking sheets in oven on opposite rack as before. Bake another 8 minutes.
9. Let patties cool for a few minutes before making a burger. Unused patties can be frozen to keep.
*Note – to make vegan, substitute 3T flaxseeds blended with 12T water for the eggs.

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