Category Archives: Vegan

Appetizers, Breads, Healthy, Side dishes, Vegan, Vegetarian

Tomato Zucchini Panzanella

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As summer hits full speed, most people with gardens find themselves overwhelmed with tomatoes and/or zucchini. Prolific producers, these two are classic markers of the height of summer. This is also when tomatoes and zucchini are on sale at the grocery, and can be bought at the lowest price at farmer’s markets.

Once you have had your fill of eating tomatoes plain or with salt (the very best way, in my opinion), zucchini diced up in stir fry and as zoodles, and tomatoes on your salad, you may ask yourself, what else can I do with the twenty pounds I still have?

A good answer is: make this healthy, refreshing panzanella!

Panzanella, pronounced pan-za-nay-ya, is a Tuscan dish traditionally based on onions and stale bread. Some time in the 20th century tomatoes came into the picture and took center stage. Now most panzanella recipes are based on stale bread moistened with olive oil and vinegar, and tomatoes, with other ingredients like onion, basil, and garlic commonly added.

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This salad is a fantastic side dish or snack, and can even be a light main meal in the summer heat. It can take advantage of old bread which might otherwise be thrown away, or you can toast fresh bread to get the same texture.

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Ingredients:

  • 3-4 ripe tomatoes
  • 1 small zucchini
  • 4 slices bread, toasted
  •  3-4 cloves fresh garlic
  • 3 tbsp lemon juice
  • 3 tbsp olive oil
  • 1/4 cup red wine vinegar
  • Salt & pepper

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Step 1: Toast your bread, or use a few days’ old bread. I smeared a bit of butter and Italian seasonings on mine. You can use whatever type of bread you like.

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Step 2: Slice or shred your zucchini. I used my mandoline to make thin ribbons so they would take the marinade easier. Dice your tomatoes into cubes and chop the garlic. Mix in a bowl with the lemon juice, oil & vinegar.

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Step 3: Cut the bread into cubes, and mix everything together. You can leave this in the refrigerator for an hour or two to mix and meld the flavors, but don’t leave it too much longer than 1-2 hours or the bread goes from crisp but moist, to soggy.

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Add salt & pepper to taste, and enjoy!

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Healthy, Main Dishes, Vegan, Vegetarian

Vegan Banh Mi Bonanza

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If you love veggies or are looking for a way to get more into your diet, this is a perfect solution. Unlike a typical sandwich containing nitrate-laced and high-sodium sliced deli “meats”, this is a fabulously healthy way to satisfy the most hard-core sandwich craving while doing your body a favor!

Bánh mì is a Vietnamese word for ‘bread’, which was imported by the French during its colonial period. The banh mi is different from the traditional French baguette in that is it made with rice flour as well as wheat flour, typically has a thinner crust, and is ‘airier’ or ‘lighter’. Typically the fillings included meats of all kinds, like pork belly, sausage, pate, pork floss (what even is that?), grilled chicken, canned sardines, meatballs, head cheese, fried eggs, or tofu.

Accompanying vegetables typically include fresh cucumber slices, cilantro (leaves of the coriander plant) and pickled carrots and daikon in shredded form. Common condiments include spicy chili sauce, sliced chilis, mayonnaise, and cheese.

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This particular creation was made using the veggies I most enjoy, and had available. I encourage you to do the same, but also try some new things. If you’ve never had sprouts, give it a shot. Try making your own hummus, it’s super easy! Hummus is also a great way to add extra bulk and protein to vegan meals.

Ingredients:

  • 1 large soft hoagie bun
  • 1 small zucchini
  • 1 large beet
  • 1/4 cup sprouts
  • 1/2 avocado
  • 2 tbsp hummus (try black bean hummus!)
  • 1-2 romaine leaves and/or spinach
  • 2 tbsp red wine vinegar
  • 1 tbsp olive oil
  • salt & pepper to taste

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Step 1: In a frying pan, cook thin slices of zucchini until golden brown on both sides, about 3 minutes per side. (Grilling would also work. Other veggies you could use include: onions, mushrooms, bell peppers, hot peppers, eggplant, carrot).

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Step 2: On one piece of bread, spread your hummus. (Guacamole would also be delish here). On the other slice, drizzle the olive oil and vinegar, and sprinkle with salt & pepper.

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Step 3: Layer all the veggies onto the bread. I roasted my beet in the oven at 350 for 45 minutes then peeled it. You can do this ahead of time, or use canned & drained beets to save time.

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Here it is with the sprouts & sliced avocado. Then just try to mush the two halves together without losing most of the fillings.

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And there you have it! This gigantic, delicious beast tasted AMAZING and kept me full for hours. You would be surprised how easy to put together these are once you have whatever ingredients you want to use, and just how dang tasty they are. For more info and recipe ideas, check out VietWorldKitchen.

 

Appetizers, Dips and Sauces, Healthy, Vegan, Vegetarian

Blender Black Bean Hummus

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As a food, hummus is enjoying more and more notice in North America. Long a staple of cuisines such as the Mediterranean, Egyptian, and Indian cultures, America has been slower to recognize its unique texture, taste, and health benefits. Luckily, this is changing as stores begin carrying national brands as well as their own store brands, and consumers are driving this change.

Hummus has a reputation as a ‘clean’ food, and it definitely deserves its healthy reputation. Each ingredient in hummus is a superfood in their own right: chickpeas, olive oil, tahini, garlic, and lemon juice. All these items have fabulous health benefits. Unfortunately, ‘Big Food’ can manage to take all these good things and ruin it with additives, chemicals, sweeteners, and preservatives.

The great news is, hummus is super easy to make! And the even better news is that it is so easy to create new hummus flavors and recipes based on what you enjoy. For a plain classic hummus recipe, check out this post, and for a different take, read my Feta and Red Pepper Hummus recipe. On the future try-it list: Beet hummus & edamame hummus. Keep an eye out for those posts.

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In this recipe, I show how you don’t have to stick to the expected ‘chickpea’ for the protein and texture. Any old bean type will do honestly, so be creative. If chickpeas don’t do it for you, try lima beans, or black eyed peas. As long as it is in the legume family it should work out texture wise.

Using dried beans makes this recipe incredibly cheap, but you could use canned beans to skip the cooking step; just add straight to the blender. Also if you don’t want to buy a whole can of tahini, you can use any nut butter like peanut butter or almond butter. All tahini is, is roasted and blended sunflower seeds.

Ingredients:

  • 1 cup rinsed black beans
  • 2 tbsp olive oil
  • 2 tbsp tahini
  • 2 tbsp lemon juice
  • 1 tsp garlic salt
  • 1 tsp coriander
  • 1 tsp cumin
  • 1 tsp paprika

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Step 1: Rinse the black beans & make sure there are no rocks/dirt/debris. Place in a crock pot with enough water to cover, and cook on low for 4-6 hours, until beans are soft.

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Step 2: If using canned beans, start here with rinsing. Rinse the beans under cool water until it runs clear.

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Step 3: Add the beans to the blender, along with the spices, tahini, and lemon juice.

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Step 4:  Turn the blender on, and drizzle in the olive oil. Scrape down the sides as needed. Once it reaches the desired consistency, just put in a bowl and you’re done! If it’s too thick, you can add a little more oil or lemon juice, or even warm water, until it’s how you like.

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Once you have your homemade hummus, there are so many options for how to enjoy it! For a nice presentation, drizzle on a little more oil, and sprinkle with paprika. It is a delicious dip for cut fresh veggies, spread it on any kind of sandwiches and wraps, bake your own chips to dip, or use it on pizza like a sauce.

Hummus has tons of plant protein and filling fiber, just try to restrain yourself from eating the whole batch at once.

 

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Healthy, Main Dishes, Snacks, Vegan, Vegetarian

Chili & Greens Smothered Potato

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Whether for a quick snack or a hearty, filling meal, smothered potatoes are a go-to for me. A plain potato has 150-200 calories, along with magnesium, B vitamins, and a surprisingly high amount of vitamin C. Potatoes get a bad rep mostly because they are usually served or cooked with other things that are far less healthy for you, like butter, margarine, sour cream, and cheese.

The better options for topping your tater include: greens, fresh veggies like broccoli, onion, peppers, avocado chunks, beans, salsa, corn, and of course, chili! I used my delicious vegan three-bean chili. You IMG_7594will use leftover chili, or store-bought, whatever kind you like. If you don’t have chili, looking up this recipe is silly isn’t it?

This baked potato takes mere minutes to put together, and is perfect for a portable lunch. You will need a heavy plate and utensils though, no eating while literally on the run here. It is packed with vitamins and nutrients, filling fiber, healthy fats, and staying power from protein. And it’s totally vegan! But you won’t even know the meat is missing, it’s that good.

I used homemade sauerkraut on mine, because I totally love this tangy, salty stuff. If you hate it, don’t worry about it. Not required for the experience. Sauerkraut is ridiculously easy to make, by the way, and crazy good for your digestive health. I’ll have to post on that soon…

Ingredients:

  • 1 medium baking potato
  • 2/3 cups vegan 3-bean chili
  • 1/2 an avocado
  • 1/3 cup broccoli florets
  • 2-3 large kale leaves or 1/3 c spinach
  • 2-3 tbsp sauerkraut

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Step 1: Rinse well, and poke holes in the potato. Microwave on high for 5 minutes, turn it, and microwave another 4 minutes.

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Step 2: Cut the hot potato in half, and place on a large plate. Top with the greens, broccoli, and chili, and microwave another 1-2 minutes. Add the sauerkraut and avocado, season if needed and enjoy!

 

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Appetizers, Healthy, Less than 5, Main Dishes, Snacks, Vegan, Vegetarian

Avocado Beet Wrap

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As spring kicks into gear and temperatures climb, we start looking for lighter, cooling dishes. It’s tough to enjoy a beef stew or thick chili when it’s 95 and humid. Luckily spring and summer bring a rotating buffet of delicious seasonal vegetables and fruits.

One of my favorite ways to use fresh produce is in a wrap. You can only have a bowl of salad so many times before it gets old. This way you can still have all the greens and good toppings but in a portable, desk-friendly format. Wraps are easily adaptable to just about any veggie or dip (such as hummus, guacamole, or sriracha ranch).

This wrap packs the healthy fats of avocado, the anti-cancer and inflammation-fighting power of beets, the hydration of cucumber and greens in one fabulous lunch. But feel free to sub in another type of green (spinach, kale, beet greens) or other veggies you have on hand. On average, you should eat about 2 1/2 cups of veggies per day, and a wrap should contain approximately 1 cup.

Ingredients:

  • 1 tortilla
  • 1 whole roasted beet (4-5 slices)
  • 1/2 cucumber, skin on if organic
  • 1/2 avocado
  • 1/4 head of romaine (or 1/2 c greens)

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Step 1: Cut up your avocado, cucumber, & beets. Spread the greens on the tortilla, top with veggies. Roll up and enjoy!

 

*Some time saver tips:

  • Use canned beets for the slices
  • Pick up pre-cut cucumber from a salad bar
  • Use packaged guac instead of an avocado
Healthy, Main Dishes, Sneaky Healthy, Vegan, Vegetarian

Tofu Sofritas Lettuce Wraps

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For those of you who don’t know, or don’t eat at Chipotle, the fast-casual Mexican chain, they have a new vegetarian/vegan option: the sofritas.

This option is shredded pressed tofu, marinaded in sofrito sauce and braised on the grill like their meats. There is debate as to whether it is worth the added cost (if you put guac on it too) over a plain no-meat burrito or bowl, but that choice is yours to make.

Sofrito, or refogado, is traditionally a sauce made from aromatics like garlic, onion, peppers, tomato, and paprika cooked in olive oil. Used in Brazilian, Spanish, and Portuguese cooking, the preparation varies as each cook makes theirs unique based on seasonal cuisine and local taste preferences.

Rather than shell out $8.50 + tax (or whatever a burrito runs in your neck of the woods) how about you make your very own at home for a larger batch at a much lower price? It’s super easy, even if you’ve never cooked tofu before. You don’t even have to press it first, as you usually do with tofu, because you will shred and fry it.

The other ingredients are the things I like in my bowl/taco. Feel free to improvise with whatever toppings you like and have. Try: coleslaw, salsa, tomatillos, hot sauce, jalapenos, beans of all kinds, onions, cilantro, sour cream, avocado, shredded cheese…

Ingredients:

Wrap Toppings:

  • 1 cup cooked rice
  • 1 cup cooked pinto beans
  • 2 tbsp hummus
  • Fresh diced tomato
  • 1 fresh avocado
  • 1 head romaine, outer leaves removed
  • Optional: use tortillas (or make your own)

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Step 1: Drain the tofu, and heat the oil in a pan. Using a fork or your hands, smash the tofu into crumbles.

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Step 2: Dice or crush the garlic, add to the oil until fragrant, then add the tofu. Pour on your hot sauce and spices.

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Because the meat-eater was joining me, I mixed tofu and ground turkey together. Keep it veg/vegan by not adding turkey, or slowly introduce tofu to someone this way.

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Step 3: Keep mixing until tofu develops a nice deep red/brown color, about 10-12 minutes.

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Step 4: Sprinkle the yeast into the tofu, and squeeze the lime juice over top. Take a large romaine leaf, and top with a heaping tbsp or two of sofritas.

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Add the other toppings you like, and wrap it all up.

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This makes a hearty and filling wrap, you can eat two or three and still have a very low total calorie count. If opposed to the lettuce, feel free to make it a bowl or use tortillas.

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Breakfast, Comfort food, Healthy, Vegan, Vegetarian

Recipe Review: Overnight Oatmeal from Oh She Glows

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We all know by now that eating breakfast is a good idea. It gets your metabolism going, and should help keep you from eating everything in sight by 11am. Now, in an ideal world we would all love cooking, be world-class chefs, have a kitchen and pantry stocked with nutritious foods, be able to dedicate an hour every morning to whipping up filling, healthy delicacies, and have a personal dish-washer and house cleaner afterwards.

This is not how the real world works.

Many of you are decidedly *not* morning people, and the thought of heating up a frying pan or dicing veggies before three cups of coffee is repulsive. Many of you have children, and the idea that you will have more than ten free seconds to yourself is laughable. And many just don’t enjoy cooking, don’t want to wake up 20 minutes early to make time to cook, or for whatever reason just don’t want to cook a hot breakfast.

That is totally fine. I have a solution that is far healthier and easier on your wallet than running through a drive through and wasting $8 on a carb-heavy bagel, fatty cream cheese, and overpriced coffee that will just leave you with a mid-morning slump.

At the risk of giving away the secret, I’ll tell you: oatmeal.

Ok, cat’s out of the bag. For those of you who just thought “ugh, I refuse to eat gruel for breakfast”, stay with me.

Oats are a powerhouse food, containing the highest amounts of beta-glucan, a beneficial type of fiber, in any known grain. Beta glucan helps slow digestion, and lowers levels of the ‘bad’ cholesterol. This fiber also helps you feel full longer, by eating fewer calories. They also contain a bundle of trace minerals our bodies need for all sorts of functions.

The FDA claims oats can help lower risk of heart disease, and many publications back up that claim. The only caution against oats is that, although they do not contain gluten, they are often grown in the same fields or near other crops such as wheat or barley. Thus those who truly are gluten-intolerant should be cautious.

Anywhoodles, in order to up your oat consumption without feeling like the little kid from Charles Dickens eating his gruel, there are so many things you can do to spruce up a bowl of oatmeal. And making it yourself at home can also save you tons of money and loads of added calories, sweeteners, preservatives, thickeners, etc. over pre-packaged microwave oatmeal options.

The time-saving factor comes in when you try the recommendation of “Oh She Glows” blogger: overnight oatmeal.

Anyone who has tried using real, raw oats rather than the “instant” or “minute” stuff knows, it takes a looooooong time to cook. So by soaking the oats overnight in the refrigerator, problem solved! The oats are soft and ready to go, you just need to give it a quick blast of heat, then add toppings as desired.

My first go, I followed the recipe exactly. Since then, I’ve experimented with oodles of different toppings. I’ll tell you my current fave at the end of the post!

Ingredients:

  • 1 ripe banana
  • 1-2 tbsp chia seeds
  • 1/3-1/2 cup rolled oats
  • 2/3 cup almond/soy milk
  • 1/2 cup water
  • 1 tbsp ground flax seed
  • Optional: cinnamon, nutmeg, sugar, sea salt, nuts/seeds/dried fruit

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Step 1: Mash your banana into a glass bowl. Add the oats, flax, and chia. Sprinkle on whatever spices you’re using: I added some cinnamon, nutmeg, and ginger.

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Step 2: Add the milk and water, and put it in the fridge overnight.

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Step 3: Now, while you sleep, the oats and chia are soaking up the moisture and getting nice and soft.

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Step 4: In the morning, add any other toppings you didn’t want to get too mushy, like dried fruits, nuts, or honey.

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I added about 1/2 tbsp cocoa powder, dried prunes, and chopped up almonds for a chocolate-banana feel and a little crunch.

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This is my oatmeal in the refrigerator, working its magic.

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All toppings added and mixed, ready to heat!

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Step 5: Just pop your bowl in the microwave for 2-3 minutes, or an oven set to 350 for 8-10 minutes, and enjoy!

 

Since I’ve tried every nut, fruit, and spice I could get my hands on, my favorite combo so far is:

  • 1/3 c oats
  • 1 tsp chia seeds
  • 4-5 dried prunes
  • 4-5 dried dates
  • 1 tbsp golden raisins
  • 1 tbsp almond butter
  • Sprinkle of cinnamon

The dates have such a unique flavor, and the combination of dried fruits lends such a sweetness to the finished product. The almond butter gives it a nice burst of flavor too. I cut back on chia and got rid of the flax, because the original recipe was a little too… chewy for my taste. After all, people use flax or chia and water as an egg substitute, so they do make a bit of a gel-like texture.

Your ideal bowl may be something different, mix it up depending on your tastes, what you have available, and any allergies/sensitivities. But this is a quick, super easy, and economical way to start any day off right!

 

Healthy, Main Dishes, Vegan, Vegetarian

Vegan Tofu-Sauerkraut Lettuce Wraps

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As I’ve been diving into the world of vegan food options, it has made me more creative with my meals, how they are cooked, what is in them, and what I can mix together.

One meal option I have fallen in love with is lettuce wraps. It is just like a taco, only completely gluten-free (depending on what you put inside), no added carbs, and very healthy. You get a dose of greens de facto because of the lettuce leaves, and skip the extra calories and added who-knows-what in the typical tortilla (refined & bleached white flour, leaveners, softeners, added sugar, GMOs, etc etc).

And, like a regular taco, you can put just about anything inside! Wraps are a great catch-all for veggies you need to use up, leftover half-batches of grains, and anything else you can think of. Here I use some of my homemade sauerkraut (which is so mind-blowingly easy to make, and delicious!), fried tofu, and mushrooms as my umami base, then load on top of it cooked rice & black beans, diced avocado & fresh salsa. Ah-maz-ing.

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And the best part is, you can’t really over-eat these! There is so much veggie goodness and nutrition packed into every wrap, you can have three or four, no problem. This recipe makes enough for 4 large wraps.

Ingredients:

  • 4 large outer leaves of romaine (plus more shredded)
  • 1/2 block firm tofu, drained
  • 4 oz fresh mushrooms, sliced
  • 1/2 cup sauerkraut or raw cabbage
  • 1/2 cup cooked rice
  • 1/2 cup black beans
  • 1 large avocado
  • 4 tbsp salsa of choice

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Step 1: I made my black beans from dried (much cheaper than canned!) by taking 1 cup of beans per 2 cups water and putting them in a slow cooker on low for 6-8 hours. This makes the beans nice and tender and ready to eat. Cook the rice according to package directions.

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Step 2: Drain and press the tofu by placing it on a folded paper towel with another on top. Press firmly, or place a heavy object on top, for a few minutes. Then add the tofu, mushrooms, and sauerkraut to a medium-hot frying pan, and cook, stirring often, until the mushrooms are moist and browned. Add a tbsp of water or vegetable stock if it dries out at any time.

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Step 3: Assemble the lettuce wraps. Take a large leaf of Romaine or other head lettuce and hold it in the palm of one hand. Add a tbsp or two of rice and cooked beans, then a heap of the cooked tofu-mushroom-sauerkraut mixture.

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Step 4: Add optional toppings like the diced avocado and salsa, or try sliced olives, juilenned carrot, zucchini, or radish, or shredded cheese. You could add nutritional yeast, soy sauce, sriracha, refried beans, or any other taco topping your heart desires.

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Above all, make it your own and enjoy!

 

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Main Dishes, Sneaky Healthy, Soups, Vegan, Vegetarian

I can’t believe it’s healthy baked potato soup

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As winter slowly and painfully winds to a close, here is a recipe sure to warm you as you dream of spring. Everyone loves a nice hot baked potato, and even more so when it is in soup form. I love baked potato soup because it is a great use of a cheap yet healthy staple food, and it is so darn tasty.

The problem lies in the cream. Most baked potato soups either at a restaurant or in grandma’s kitchen rely on heavy creams, dairy, and lots of salt. This creates a dish which delights the taste buds, but not so much the waistline. Excess sodium and fats are terrible for heart health as well as overall health.

So how do you get the creamy taste and filling nature of potato soup without the extra day’s worth of calories? Simple, sneak extra fiber in place of the cream to thicken and add layers of flavor. If you must add in some dairy, try using skim or 1% rather than whole milk or cream. But this recipe makes a soup so thick and tasty you may not even notice it isn’t there.

Ingredients:

  • 1 cup cooked mashed acorn squash
  • 1 pound potatoes, diced (peeled if desired)
  • 1 cup red lentils (or brown)
  • 2 cups chicken stock
  • 1 tbsp nutritional yeast
  • 2-3 strips bacon (optional)
  • Cheddar cheese & green onion for garnish (optional)

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Step 1: If you haven’t already, cook the acorn squash. Cook the lentils by adding 1 cup to 2 cups water, and simmer for 20-30 minutes. Dice the potatoes and add to a pot of boiling water. Boil for 8-10 minutes, until soft when poked with a fork. Drain.

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Step 2: In a large bowl, combine the potato, cooked lentils and squash. Add the stock, and bring to a boil. Pour into a blender, and blend on high until combined.

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Step 3: Mix in the nutritional yeast, and pour into bowls. If you wish, season with salt & pepper, or add bacon bits, cheddar cheese, and or chives as garnish.

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This soup is super satisfying, and tastes just like a baked potato. No one will suspect you’ve given it a huge boost of fiber and vitamins while simultaneously removing the biggest source of fats. The blended lentils and squash keeps the thick, creamy base of the soup which previously the dairy caused.

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Healthy, Main Dishes, Vegan, Vegetarian

Broccoli Slaw Veggie Burgers

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This is yet another creative way I have come up with to use up some extra broccoli slaw. Tuesday I shared a recipe for vegetable fried rice using broccoli slaw, today I’m sharing my tweaks on my famous veggie burger recipe.

As I shared with my quinoa and kidney bean recipe, all you really need is some grains, some veggies, and a binding agent. This is another fantastic way to use up odds and ends. Any type of bean, grain, lentils, barley, greens, etc can be incorporated into patties. Then just fry them up, and you can enjoy them alone, on sandwiches, in lettuce wraps, or freeze for later.

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This recipe makes about 4 cups, and about 6-8 patties, depending on how large you make them.

Ingredients:

  •  2 cups cooked couscous
  • 1/3 can vegetarian beans
  • 1/4 c chopped mushrooms
  • 1/2 c broccoli slaw
  • 1/4 c spinach
  • 1/4 c chopped cabbage
  • Squirt of lemon juice
  • 3 tbsp. oil of choice, such as coconut

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Step 1: In a bowl, mash up your beans. You can use any kind, I had an open can of these vegetarian baked beans so that is what I used. They gave a nice tomato-ey taste to the finished product.

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Step 2: Mix in your couscous or other grain. Meanwhile, stir fry all your vegetables in a covered pan until soft.

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Step 3: Mix in your veggies. Add the lemon juice to taste, along with any herbs or seasonings you want to use. If the mix is too wet, add a tbsp. or two of flour. If it is not at all moist, add lemon or warm water. The mix should be like soft cookie dough.

Step 4: Form patties with about 1/2 cup mixture, and place in a heated frying pan with 1 tbsp. oil. Fry 4-5 minutes, until browned. Flip, and cook another 4-5 minutes. Remove to a plate and keep warm. Continue cooking 2 at a time until all are cooked.

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Now you can enjoy your healthy, easy, vegetarian creation!

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I covered mine with some homemade sauerkraut and sriracha.

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