Overnight Oats
Sprouted lentil and kale salad
Peppermint Bark (not vegan)
Peanut Butter Cups (not vegan)
Pumpkin and Lentil Stew
Black Bean and Sweet Potato Tacos
Pumpkin Curry
Roasted Acorn Squash with Wild Rice, Pecan, and Cranberry Stuffing
Cranberry-Pecan Sauce
Moroccan Eggplant, Tomato, and Chickpea Stew
Thai Barley Risotto
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Raw Caramel Apples
Makes 3 (or use the mini lady apples and make 6-9)
3 apples with sticks inserted
Part 1, Carmel Sauce Coating:
1/3 C pitted dates
2 T melted coconut oil (can be omitted)
2 t cinnamon
2-3 T maple syrup
Water as needed
Process in a food processor or blender until smooth, cover the apples in the “caramel”
Part 2, Chocolate Drizzle and nuts (I haven't tried the chocolate drizzle yet, but I'll update when I do!)
¼ C chopped peanuts or almonds
2 T cacao powder
2 T maple syrup
2 T nut butter
3 T melted coconut oil (can be omitted)
Mix all of the ingredients together and drizzle over apples. Then roll in the chopped nuts. Enjoy!
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Stir-fry with Shiitake Mushrooms, Bok Choy, and Marinated Tofu
(modified from a recipe on FatFreeVegan)
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Harpreet's Sweet Potato and Black Bean Burgers (courtesy of my lovely friend, Harpreet! <3)
Ingredients (for about 8 burgers):
1.5 large sweet potatoes
1 can drained/washed black beans
1/2 a large red onion, pureed
1/4 c. whole wheat flour (we used this instead of an egg)
1/2 c. panko bread crumbs for mix, plenty for coating burgers (wheat panko is available!)
2 teaspoons garlic powder (we used 2 cloves of fresh garlic, minced)
1 teaspoon each of:
chili powder
cumin powder
cumin seeds (double up on cumin powder if you don't have the seeds)
smoked paprika (we used regular but use smoked if you have it)
Italian seasoning (we used dried basil and oregano)
1/2 teaspoon red pepper flakes
salt to taste (2 teaspoons or so depending on your preference)
cracked pepper
Potential toppings for burger: sliced avocado, your favorite mustard (Zatarain's Creole Mustard!), sliced tomato, sliced red onion, hot sauce, lettuce, spinach leaves, oil-free hummus, etc.
Directions:
1. Oven at 375.
2. Wrap sweet potatoes in foil and bake in the oven for roughly an hour - or until soft. Be sure to pierce them with a fork a few times, and you can add a tablespoon of veggie broth or water to the foil if desired.
3. Run cool water over sweet potatoes. Peel, put in a large bowl and mash.
4. Add drained black beans and mash sweet potatoes and beans together.
5. Add in pureed red onion and mix with a fork.
6. Add in flour and 1/2 c. panko and keep mixing with fork.
7. Add all of the spices and mix. Add more or less of what you would like.
8. Heat a skillet over medium low heat, and spray lightly with olive oil cooking spray.
9. The tricky part is making these into patties. Pour a couple of cups of panko into a bowl. Grab a handful and flatten them out on your palm. WIth your other hand, scoop enough of the mixture (your preference on how thick you want your veggie burger) and put it on top of the hand with the panko and flatten to desired size. Scoop another handful of panko and press it onto the top of the burger, covering all sides. Carefully slide burger from your hand to the skillet. (We just formed the patties in our hands then placed down flat in a wide-mouthed bowl filled with panko. We carefully flipped the patty over and covered all sides with panko.) Repeat to fill skillet with veggie burgers (we used a skillet that fit 3 burgers).
10. Cook for 4-5 minutes and very carefully flip burgers to opposite side and cook for another 4-5 minutes (until browned). (If your burgers are large, cook for a few extra minutes on each side. Also, okay to turn up the heat to get a nice browned surface which helps hold the burger together.)
11. Put your favorite toppings on your burger and enjoy!
Nutritional Content per burger patty (no bun, no toppings):
Calories: 150
Calories from fat (based on 9 calories per gram of fat): 0
Fat: 0 g (minimal fat from oil cooking spray)
% of calories from fat: 0%
Carbs: 32
Sugar: 4
Protein: 7
Sodium: 47 (with no added salt)
Nutritional Content per burger patty (no bun, no toppings):
Calories: 150
Calories from fat (based on 9 calories per gram of fat): 0
Fat: 0 g (minimal fat from oil cooking spray)
% of calories from fat: 0%
Carbs: 32
Sugar: 4
Protein: 7
Sodium: 47 (with no added salt)
Baked kale chips:
1. Oven at 350.
2. Wash and very thoroughly dry your kale. Use a salad spinner and paper towels if you have to - it's gotta be dry dry dry.
3. Remove the leaves from the hard stem and tear into larger-than-bite-size pieces (they will shrink in the oven so do not make them too small).
4. Spread the pieces in a large baking dish or on a cookie sheet. Lightly spray the kale with olive oil cooking spray and toss.
5. Sprinkle the kale with any seasonings you would like. Fresh or powdered garlic, cumin, paprika, dill, cilantro, dash of cayenne pepper or red pepper flakes, etc.
6. Bake in oven for 10-20 minutes (check at 10 minutes and flip/stir the kale).
7. Kale is ready when it is crispy and lightly brown, but not burnt. Be careful - it can go from ready to burnt in a matter of seconds!
8. Remove from oven and sprinkle with coarse sea salt (if desired). Another good after-bake topping is nutritional yeast.
9. Enjoy!
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Vegan Pesto Pizza
1 whole wheat crust
1/2 cup oil-free pesto sauce
1 small bell pepper, sliced into strips
1/4 cup sliced red onion
2 cloves garlic
splash of vegetable broth
2 small tomatoes
1 cup quartered artichoke hearts (in water or brine, not marinated)
few leaves of fresh basil
Nutritional yeast (optional)
Red pepper flakes (optional)
Preheat the oven to 450. While oven is heating, spread the pesto on top of the pizza crust.
In a skillet, heat a splash of vegetable broth and saute the garlic and onion until aromatic and the onion begins to soften (about 5 minutes). Add a splash of broth as needed to keep veggies from sticking to pan. Add the bell pepper and continue to saute until peppers are cooked but still slightly crisp. Spoon sauteed veggie mixture on top of pizza.
Add sliced tomatoes, artichoke hearts, and fresh basil on top of pizza and then bake for 10-14 minutes, directly on the oven rack.
Let sit for 5 minutes, then top with red pepper flakes and/or nutritional yeast (if desired). Enjoy!
Note: any other combination of veggies could work: mushrooms, squash, zucchini, broccoli, olives, etc.
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Kale Salad (modified from this recipe)
Dressing:
1 Tbsp. creole mustard
1 Tbsp. apple cider vinegar (Bragg's)
1 Tbsp. agave nectar (I used raw but any will work)
1/2 Tbsp. minced fresh ginger
coarse sea salt to taste
fresh ground black pepper to taste
splash of water
Salad:
2 cups shredded kale
1 1/2 cups shredded red cabbage
2 carrots, shredded
few thin slices of red onion
1 Tbsp. raw pumpkin seeds
1 Tbsp. raw sunflower seeds
1 Tbsp. flax seed
1 Tbsp. raw walnut pieces
1 Tbsp. dried cranberries
In a small bowl, whisk together all dressing ingredients except water. Slowly add a splash or two of water to get the desired consistency. (It should be like a vinaigrette.)
In a large bowl, combine shredded kale, red cabbage, carrots, and onion. Pour the dressing over the salad and lightly toss. Sprinkle the pumpkin, sunflower, and flax seeds, walnut pieces, and dried cranberries on top. Dig in!
Nutritional Content:
Kale Salad: (makes 2 servings as a main dish; 4 servings as a side dish. Nutritional information is for the whole batch)
Calories: 480
Calories from fat (based on 9 calories per gram of fat): 198
Fat: 22 g
% of calories from fat: 41% (too high for E2! I should leave out some of the seeds)
Carbs: 64
Sugar: 25
Protein: 17
Sodium: 590 (can be reduced by using low sodium mustard)
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Rip's Oil-Free Hummus
To the hummus, feel free to add toasted cumin seeds, ground cumin, fresh cilantro, fresh dill, or any other herb that strikes your fancy. Also, I have found that using roasted garlic blends better with the flavors than using raw garlic; unless you like spicy burning garlic breath for the rest of the day :)
To roast garlic, take a whole head of garlic, peel the outer papery layers off and cut off the top of the head so the cloves are slightly exposed. Wrap the garlic in foil and pour a few tablespoons of vegetable broth over the top and then seal the foil loosely around it. Roast in a 350 degree oven for 50-60 minutes, until the cloves are soft and a nice golden color. Let it cool to the touch, then squeeze out the yummy goodness. The flavor will be more mellow than the raw garlic, so feel free to throw an extra clove or two into the hummus. Enjoy!
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