Tag Archives: vegan

Roasted Garbanzo Beans

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I’m a total snacker.  If I could go all day with just picking at stuff, I’d be totally fine.  My usual go to snack is something that is crunchy and salty.  I don’t crave sweets too much.  I’d gladly snatch a handful of bean chips with salsa over a cookie.  I have had roasted garbanzo beans in salads before and thought it would be a yummy solo snack.  It’s a nice change from using them in hummus.  Roasting garbanzo beans is so easy and you can season with whatever you like, making it a great healthy snack.

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Roasted Garbanzo Beans:

  • 1 or 2 cans (15oz) chickpeas, rinsed and drained
  • Seasonings of choice – for 2 cans I used 1tsp talk, 1 tsp smoked paprika, 1/4 tsp (plus a dash) of cayenne pepper
  1. Preheat oven to 425.
  2. After rinsing and draining, pat dry with paper towels.  Pick off any loose skins.
  3. In a medium bowl, toss seasoning and beans.
  4. On a tinfoil lined baking sheet, spread beans.
  5. Roast for 15 minutes, remove and toss beans around a little more.  Roast for another 15-20 min.  –> after 15 minutes, I increased the heat to 450 for 5 more minutes.  If you do this, watch carefully as to not burn.

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Why a healthy snack?  Garbanzo beans help satisfy hunger and keep you fuller longer with their high (insoluble) fiber content.  The fiber is also great for the digestive tract.  They are high in antioxidants and great for regulating blood sugar.  { source: whfoods.com } Enjoy!

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Chard Pesto

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The chard in our garden is extremely plentiful now.  It is so full and no joke, chest high.  I’m no shorty either, standing 5’7.  While I love seeing greens grow abundantly, chard is one where I sometimes am at a loss for how to use it.  It has a very distinct flavor, and can often be very bitter.  I have tossed it into green juices and chopped it up for veggie bowls, but I wanted to make something where chard was the star.

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I’ve seen a lot of pestos using a variation of nuts, greens, and other ingredients, so why not try one with chard?

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The basil helps balance the bitterness of the chard while the walnuts add a mild nutty flavor.  I mixed mine into my favorite brown rice pasta, but it would be so tasty spread on sandwich bread or mixed into a vegetable bowl.

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Chard Pesto:

  • 2 cups chopped chard – mine was 2 large leaves
  • 2 garlic cloves – minced
  • 4-5 basil leaves- ripped up
  • 1/2 tsp red chili flakes
  • 1/2 cup walnuts
  • salt & pepper – I used a few dashes
  • 1/4 cup parmesean ( I used a vegan mix of walnuts and nutritional yeast) or 2-3 tbsp nutritional yeast – can use regular fresh parmesean if you eat diary
  • juice from 1 small/med lemon
  • olive oil – enough to get things moving

Pack everything into a food processor.  Feed olive oil in, slowly, to get things moving.  blend until smooth.  Smother on your favorite pasta, sandwich, veggies, whatever you can think of.  Enjoy!

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Benefits of chard?  This beautiful green is packed with antioxidants and helps regulate blood sugar (helps pancreas too!).  It is a great source of vitamins C, E, calcium (strong bones!!), beta-caretine, and rich in phytonutrients –>  anti-inflammatory.  Eat up!!

{ source whfoods.com }

 

No Bake Peanut Butter & CC Cookies

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I’m dating the Cookie Monster, not sure if I have told you that yet.  He goes by Erik, but he is for sure the Cookie Monster in disguise.  Though I can get him to eat heaps of veggies and fruits, I cannot keep him from his cookies.  He can down a box of the big, soft, yummy Costco cookies in no time.  I have NO idea where it goes (damn you genetics and being a girl!! ).  Seriously though, boy loves him so coooookies!!

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I’ve neglected this fact so I decided to whip something up before he turned to some boxed crap-ola from the grocery store.  It happens way more than I’d like to admit.

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Raw peanut butter chocolate chip cookies; tasty?  Yes!!  Good for you?  Yes!!  They are gluten-free, vegan, and refined sugar-free.  Go ahead, try them out :-)  They won’t hurt the waistline at all!

No Bake Peanut Butter Chocolate Chip Cookies:

  • 1 1/2 cup gluten-free oats + 1/4 cup reserved
  • 1/4 tsp salt
  • 1/4 tsp baking soda
  • 1 tsp cinnamon
  • 1/4 cup (organic) peanut putter – the natural kind, no jiffy ;-)
  • 3 tbsp agave
  • almond milk – enough to get things flowing in the food processor
  • 1/4 cup vegan chocolate chips – reserved

Toss everything in a food processor except the 1/4 cup of oats and the chips.  Add a little almond milk to get things flowing, just about a tablespoon.  Careful not to get the dough too wet.  When well combined, hand mix in chocolate chips and remaining outs.  Roll into balls (it will get a little messy) and refrigerate for at least a half hour.  I lightly pushed mine down with a fork to make them more flat.

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What are you getting in these cookies??  A lot of good stuff, actually.  Oats (good quality) are high in fiber, keeping you full longer and help fight breast cancer, help low cholesterol, and help stabilize blood sugar.  Good quality, natural peanut butter is a good source of monounsaturated fat (healthy heart), vitamin E, folate (helps cells and nerves), protein, and a powerful antioxidant.   Not too shabby for a cookie

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Creamy Vegan Mac and Cheezzzzy Sauce

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Happy Friday!  Told ya I’d be back this week with some recipe posts!  Sure It’s Friday and I’ve only gotten around to one post, but it’s a start, right?!  Moving right along ;-)

Erik and I were wandering the grocery store the other day hoping something would spark our interest for a dinner idea.  We were in that zombie starving state of mind where we thought everything would take like a bazillion hours to make or just wouldn’t be satisfying enough.  We ended up with a some beers and decided to order in, still took a bazillion hours!  How is it that in a huge store filled with food it is sometimes so hard to figure out a meal??

DSC_0611    Before we bailed, we were in some random isle gazing around when Erik picked up the bright blue and yellow box from childhood, the Mac ‘n Cheese.  He asked why I couldn’t just be easy and whip up that poison in a box some easy comfort food.  Seriously?  It was like he forgot who he was dating.  I’ll blame it on the hunger.  Ugh, sorry but I cannot believe that use to suffice as a meal when we were kids.  Even though I wouldn’t touch that now, it did make me want to make a way healthier and vegan version.

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This was super easy to throw together!  You could enjoy it straight from the pot or bake it with some breadcrumbs for some real comfort food!!

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Vegan Mac and Cheese:

  • 1 package of GF Pasta – I used a quinoa pasta
  • 1 cup water
  • 1 med potato – peeled and chopped
  • 1/2 yellow onion – chopped
  • 1/2 cup coconut milk (I think any non dairy milk should do)
  • 3/4 cup raw cashews
  • juice from 1 small lemon
  • 1 garlic clove – minced
  • 3-4 tbsp nutritional yeast (add to liking)
  • 1 tsp salt – I added a little more for taste
  • 1 tsp Dijon mustard or mustard powder
  • dash of cayenne pepper – i gave it a large dash
  • 1/2 tsp paprika
  • 1/2 tsp turmeric
  • 1 tbsp olive oil
  • Optional:  bread crumbs
  1. If baking, pre-heat oven to 375.  Grease a small oven safe dish, preferably a 9×9.
  2. Prepare pasta according to directions.  If baking, place cooked pasta in dish.
  3. In a small saucepan, bring the 1 cup water, potato, and onion to a boil for a few minutes.  Reduce heat and simmer for about 12 minutes. (This was actually when I cooked the pasta)
  4. Add all the remaining ingredients to a high-powered blender, preferably a Vitamix.  When potato and onions are done, add to blender, with water.  Blend for a couple of minutes until completely creamy.
  5. Spread cheese mixture over pasta, folding and mixing with pasta.  When combined top with bread crumbs.
  6. Cover with fold and bake for 20 minutes.  Remove foil and broil for another 5 minutes.  Watch closely to not burn the bread crumbs.  Remove and cool slightly, serve and enjoy!!

DSC_0622Far from the standard baked Mac and Cheese full of fat and unhealthiness, this dish will not leave you feeling guilty.  Some pros: Quinoa (in the pasta) is a complete protein, has anti-inflammatory properties, and is high in calcium.  Creating a non dairy, non soy cheese sauce, has pluses too.  The cashews are a low-fat nut, rich in copper, and magnesium (healthy nerves and bones!)  Turmeric is also amazing an amazing addition.  It helps the body is SO many ways, a couple being a huge anti inflammatory and aids in prevention of disease (cancer).

So go ahead and blend up some creamy, healthy, hearty cheese sauce and enjoy over some yummy pasta!

Vegetable Nori Rolls

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Rain rain go away, come back in February when I’m far away {in the sun} :-) . Kidding. A little rain is kind of nice. Plus, I haven’t had a car wash since I don’t remember in a long time, so my baby is getting a bath too.

I had an amazing lecture the other day by David Wolfe who I am absolutely obsessed with I think is so amazing. He is such a great leader in the raw foods movement.  It has been one of my favorite lectures so far.  He spoke of many good things about raw foods, how to add more into our lives, and specific supplements, nutrients, and vitamins we need.  When he got to sea vegetables, I knew some veggie nori rolls were in order!

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These are so easy to make and you can stuff almost anything into them!  I chose vegetables that weren’t too overpowering and added more flavor with hummus and some seasoning.  This is also a great meal idea for kids since they can fill their own with their favorite vegetables (assuming they have favorites?!).

Vegetable Nori Rolls:

  • Nori sheets – Organic strongly recommended { I use these }
  • 1 – 2 tablespoons hummus per roll
  • vegetables of choice!  - I used broccoli sprouts, carrot, cucumber, bell pepper, tomato, avocado, sauerkraut , and jalapeño.
  • Seasoning – Like the veggies, get creative!  - I used a sprinkle of nutritional yeast and some tapatio { gotta get my spicy }

To assemble:

  1. Spoon a row of hummus from top to bottom, almost in the middle, but closer to one side.

  2. Top with vegetables and seasoning.

  3. Wet your fingers slightly and moisten the edge of the side furthest from the filling.

  4. Take edge of side closest to filling and start rolling.  Use a couple of fingers to tighten filling in roll.  If you need to moisten the edges once rolled to secure it, do so.  Cut into several pieces, or eat more as a hand-roll.

  5. Enjoy!

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So on top of getting a ton of vitamins and nutrients from all the vegetables, what else are we getting??  Nori nutrients!  Nori is a GREAT source of iodine (great for hypothyroidism).  It also has good amounts of calcium, fiber, some protein, and vitamins A,B,and C.  So fill up those rolls kids!

Black Bean & Spinach Enchiladas

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It’s no secret that I LOVE Mexican food, like completely mildly obsessed.  Finding vegan options however, makes it a little harder to get Mexican food that tastes even close to the meat and cheese filled dishes that are usually prepared.

We had enchiladas all the time when we were kids.  While I did love them, I look back and realize they were far from a healthy meal.  Lots of meat, cheese, sauce from cans (muy processed, no bueno), other dairy ingredients, and white flour tortillas.  Oh man.  That’s not going to fly these days, not in this house.  But just because we are making things healthier does NOT mean sacrificing taste.  I promise you will love these.  My über non vegans brother devoured the leftovers at work the next day asking for more!  I’d say that’s a success ;-)

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Even though it looks like a ton of ingredients, it comes together easily! 

For the sauce: (Adapted from Food Netwark)

  • 3 tbsp olive oil

  • 1 tbsp flour

  • 2 tbsp chili powder

  • 1 tbsp oregano

  • 1 tsp cumin

  • 1/2 tsp salt

  • 8 oz tomato paste

  • 2 cups low sodium vegetable broth

For the enchiladas:

  • 1 small/medium onion chopped

  • 3 garlic cloves, minced

  • 2 cups packed organic spinach

  • 1/2 cup mushrooms

  • 5 green onion chopped, leave one for top

  • 1 cup organic corn

  • 2 cups organic black beans

  • 1 tsp cumin

  • 1 tsp salt

  • 1/2 tsp pepper

  • large handful chopped cilantro, another small bunch chopped for top

  • 1-1 1/2 cups non dairy cheese blend  + handful for top (I used the 3 soy cheese blend from Trader Joes)*

  • 8 tortillas – I found brown rice tortillas at Trader Joes, otherwise whole wheat flour will work

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For the sauce:

  1. Heat the oil in medium saucepan.  Add flour and whisk.  Stir in all spices and cook for a minute.

  2. Add tomato paste and broth.  Bring to a boil, then reduce heat and simmer while you prepare the filling

For the filling:

  1. Saute the onion and garlic for several minutes, about 7 to 10.  Add spinach and cook for just a couple of minutes, until spinach wilts.  Remove from heat.

  2. In a large bowl, combine the rest of the ingredients except tortillas and what is reserved for topping.

  3. Add in onion and spinach.

  4. In a large oven safe dish, spoon about a cup of sauce on bottom of dish.

  5. Fill each tortilla with filling, make them stuffed but not so much that you can close it.  Roll it and close it, placing sealed side down in baking dish.  Could get a little messy, just a warning ;-)

  6. Spoon remaining sauce over tortillas.  Sprinkle with remaining cheese, green onion, and cilantro.

  7. Bake at 375 for 20 minutes, serve and enjoy!!

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Do you love Mexican food as much as I do?  What is your favorite?

Wild Rice and Veggie Chowder

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Yes, I am back so soon with another chowder.  It’s so cold at night though; thick, creamy soup and chowder are so fitting!

This particular chowder came about to help clients.  Something I teach is that you should not cook for just one meal.  Rather, when cooking you should keep in mind things that could be used again for breakfast, lunch, dinner, snack, etc.  This can help you in several ways:

  • Cut down on time preparing meals {already have grains, beans, etc ready}
  • Prevent you from grabbing something unhealthy due to lack of time
  • Cooking in bulk can cut down on costs
  • Allows you to get creative
  • Cooking at home is almost always healthier!

Over the weekend I made a big pot of Wild Rice.  I made it with the intention {and love, gotta have love in your cooking} of it being used for multiple meals.  We had several vegetable stir fries and a tofu scramble, all with a big scoop of the wild rice.  Since I was down to the last cup and half/2 cups, I decided to make a hearty chowder.  It was a great way to use up the rest of the rice and try a different recipe!  The rice may now be gone, but the chowder made about 6 servings, enough for dinner and couple lunches for both me and Erik.

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Wild Rice and Veggie Chowder:

  • 2 tbsp vegan buttery spread
  • 2 medium onions diced
  • 3 carrots diced
  • 3 celery stocks diced
  • 4 garlic cloves, minced
  • 3/4 cup flour (can use GF blend, I did)
  • 1 head of cauliflower, chopped
  • 3 small red potatoes, diced into 1/2 inch cubes
  • 4 cups low sodium broth
  • 1 can organic corn, rinsed
  • 1 cup water
  • 1 can low-fat coconut milk
  • 1 cup almond milk (or any non dairy milk)
  • 1 tsp chili powder
  • 1 tsp cumin
  • 2 tsp salt
  • 2 tsp pepper
  • 1 tsp thyme
  • dash of nutmeg
  • 1 1/2 – 2 cups wild rice (use rice if you have it made, or make more and use it for other quick meals)

1.  If you don’t have rice made, make rice first.  Follow directions on bag, box, etc.

2.  In a large pot, boil water, 1/4-1/2 full (enough to cover cauliflower and potatoes).  When water is boiling, add potatoes and cauliflower.  Boil for about 8-10 minutes.

3.  While veggies are boiling, in a medium pan, heat “butter” on medium.  Add onion, carrot, celery, and garlic.  Saute for about 10 minutes.  Season with a little salt & pepper.

4.  Drain and rinse potatoes and cauliflower.  Bring back to stove, add broth and water, bring to a boil.  When boiling, add sautéed veggies, corn, and rice.  Stir in spices.  Turn heat to low and let continue cooking for at least 20  minutes.

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*Do you make food for more than one meal?  I urge you to keep this in mind next time you cook!

Have a blessed day!

Corn, Kale & Potato Chowder

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Brrrrr it is cold here!  I was at Disneyland last night (yes again, told you I love, love, love it there!) with my mom decoration gazing, but had to leave because I was FREEZING.  Temps were in the 40′s.  I’m sure to many that is not that cold, but I’m a total So Cal girl and huge baby when it comes to cold weather.  Kind of makes me wonder how I lived in San Francisco for so many years, hmmm…

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When temps drop, I totally crave warm and hearty foods.  Don’t we all?  This corn, kale & potato chowder was perfect.  Thicker than normal soup (keeps me more satisfied) and so warm and creamy, it totally hit the spot.  Aside from needing to cook for at least 45 minutes, it was so easy to prepare!

I noticed my brother (who is visiting from the cold north, crazy boy) and Erik take down several bowls.  Guess it hit the spot for everyone!

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Corn, Kale & Potato Chowder:

  • 3 cups organic corn, rinsed and drained if from a can*

  • 2 tbsp “butter” – I use Earth Balance soy free

  • 1 yellow onion chopped

  • 3 celery ribs, diced

  • 3 garlic cloves – minced

  • 2 cups full fat non dairy milk – I used almond milk

  • 3 cups vegetable broth

  • 1/4 + 1 tbsp flour

  • 8 small potatoes – cut into 1/2 inch cubes

  • dash of cayenne pepper

  • dash of nutmeg

  • dash of cumin

  • 1 tsp salt – more depending on taste

  • dash of pepper

  • 2 large handfuls of kale – stems off, chopped

  • 1/2 cup fresh chopped cilantro

  1. In a large pot, heat “butter”.  Add onion and garlic.  Cook until tender.

  2. Add celery and corn.  Cook for several minutes, again until tender.

  3. Add milk and broth.  Whisk  in flour.  Bring to a boil.

  4. Reduce heat to low, add potatoes and seasoning.  Stir well.

  5. Cook on low heat for at least an 45 minutes (the longer, the better), stirring occasionally.

  6. A few minutes before serving, stir in kale and cilantro

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We topped ours with some fresh cilantro, avocado, and tempeh “bacon”

*I used canned corn.  Next time I will roast the corn before adding it to the soup.  I think it will add a nice flavor

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What are some of your favorite cold weather foods?

Vegan Empanadas

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Hola amigos!

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How much do you love Mexican food?!  If you don’t absolutely love it, we probably can’t be friends.  It’s like the best food, ever!  And although I don’t eat more than half of what is on a standard Mexican restaurants menu, I still love what I can eat.  Of course homemade Mexican food can be adjusted to include loads of veggies, beans, and grains, without losing the traditional flavors I cannot live without enjoy so much!

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I was talking with a couple of friends at work about some of our favorite foods.  It was a no brainer that when empanadas came up, I knew I had to make some myself.

Even though the dough is probably not the best thing out there to eat, they are packed with protein from the beans and meat substitute (cancels the bad out, right?!).  I love the flakey crust, and the filling was so flavorful.  I can’t wait to try making a sweet version with some fresh fruit!

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Empanadas:

  • 2 packages of empanada disks – I used this brand found at a nearby Latin grocery store

  • 1 large yellow onion (or 2 small) – chopped

  • 6 garlic cloves – minced

  • 1/2 cup organic corn – rinsed and drained if from a can

  • 1 can organic black beans – rinsed, drained, then mashed pretty well with fork – I had a couple of whole beans left in

  • 1 tsp cumin

  • 1/4 tsp cayenne pepper

  • 1/8 tsp ground cloves

  • 1/8 tsp nutmeg

  • 1 package of ground “beef” – I use this brand

  • 1/2 cup organic vegetable broth

  • 1/2 cup chopped cilantro

  • Salt & pepper

  1. Defrost empanada rounds.  Heat “butter” (Earth Balance) in a large skillet.  Add onion and cook until tender.  Add garlic about 3/4 way through.

  2. Add corn, beans, and spices.  Cook for about 7 minutes, until everything is heated through.

  3. Add “meat” and cook until “meat” is broken up and everything is heated through.  about 10 minutes.

  4. Add broth and combine until liquid is absorbed.

  5. Remove from heat and place in glass bowl.  Refrigerate until completely cooled.  Before assembling empanadas, mix fresh cilantro into cooled mixture.

To assemble the empanadas, place a large spoonful in center of disk.   Lightly dab a wet finger (have a bowl of water near) on edge of half.  Folder over and seal with finger then fork.

{ spoonful in center }
{ spoonful in center }
{ fork and edges }
{ fork and edges }

Heat oven to 400.  Brush baking sheet with olive oil.  Place empanadas on sheet.  Generously brush empanadas with olive oil.  Bake for 25-30 minutes.  Remove and enjoy!!!  Top with some fresh cilantro, avocado, or whatever your little hearts desire :-)

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This made about 16 empanadas.  I fed several people!  If you don’t need to make that many, and won’t eat them as leftover, freeze the rest unbaked.  Just defrost when you want to cook them.  Bake the same way, and don’t forget to defrost them first!

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What are some of your favorite foods?

Gingery Gingerbread Cupcakes

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Hi guys!!  Happy Friday!

I cannot believe we are practically half way through December and my favorite time of the year…Christmas!!  This week was another busy one.  Our trip to Mexico, a couple holiday parties, and having family in town has been keeping me quite busy.  Throw in the normal Holiday hustle and bustle, work, and my health classes…ya, I’ve been stressed and running around crazy pretty dang busy!  I apologize for the lack of posts, I’m trying, but it’s just not fitting into the schedule. 

Hopefully these make up for my absence, maybe just a little??

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I love gingerbread sweets, especially during Christmas.  It just feels so right!  The addition of the fresh ginger totally kicked the flavor up a notch ;-) Image

Gingerbread Cupcakes – Vegan and Gluten Free:

Pre heat oven to 325

  • 1/2 cup molasses

  • 1/4 cup vegan butter – I use Earth Balance

In small saucepan, heat molasses and butter just until molasses starts to bubble.  Remove from heat, place in small bowl and allow to cool

  • 1 3/4 cup gluten free All-purpose flour

  • 1 tbsp ground ginger

  • 1 tsp cinnamon

  • 1/4 tsp ground cloves

  • 1/4 tsp nutmeg

  • 1/4 salt

Mix these dry ingredients (above) in a bowl and set aside.

  • 2 flax eggs or egg replacer

  • 1/2 cup raw organic sugar

  • 2 tbsp agave

Beat these ingredients (above) in a large bowl.  

  • 3 tbsp coconut oil

  • 1 tbsp fresh grated ginger

Beat in coconut oil and molasses mixture.  Slowly mix in flour mixture until just combined.  Stir in fresh ginger.  Spoon into cupcake tins.  Bake for 25-30 minutes, until toothpick inserted comes out clean!

 

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Vegan Cream Cheese Ginger Frosting:

  • 8 oz vegan cream “cheese” – I use tofutti

  • 1/2 cup vegan buttery spread

  • 1/2 tsp vanilla

  • 1 cup powdered sugar

  • 1 tsp fresh grated ginger

Beat the frosting ingredients (above) in a medium bowl.  Frost over cooled cupcakes.  Top with candied ginger, serve, and ENJOY!!

 

 

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What are some of your favorite holiday treats??  Do tell!