Tag Archives: go meatless

Quinoa Chipotle Bowl Recipe from SHANE AND SIMPLE

This Quinoa Chipotle Bowl recipe is from SHANE AND SIMPLE quinoa-2220490_1280

Makes one serving as a main dish.

FOR THE QUINOA CHIPOTLE BOWL 

  • 1 cup cooked quinoa
  • 1/2 cup sweet or roasted corn (I just threw some frozen corn into a hot skillet and cooked it until it basically started to burn)
  • 1/2 cup fat-free refried beans
  • 1/2 cup low-sodium or no-salt added black beans (drained and rinsed)
  • 1/2 cup shredded romaine lettuce   
  • 1/2 cup shredded red cabbage
  • 1/4 cup guacamole                         
  • 1/4 cup salsa
  • 1/4 cup chopped green onions

FOR THE SOUTHWEST TAHINI SAUCE

  • 1/4 cup tahini
  • 1/4 cup water
  • 2 tsp. apple cider vinegar (or you can use lemon juice if you prefer)
  • 1 tsp. chili powder
  • 1/2 tsp.each onion powder and  garlic powder
  • salt to taste

FOR THE QUINOA CHIPOTLE BOWL

  1. Place all ingredients into a bowl, assembling or layering however you choose.

FOR THE SOUTHWEST TAHINI SAUCE

  1. Combine all ingredients into a small mixing bowl or dish and whisk.

ENJOY!

 

SPICY BUTTER BEANS ON TOAST

A great (and nutritious) comfort food! beans on toast

  •  olive oil                                                    
  • 1 garlic clove crushed
  • 400 g can of butter beans drained and rinsed
  • 400 g tinned tomatoes                              
  • 2 tsp paprika
  • 2 pinches chilli flakes                                
  • 1 tbsp maple syrup
  • 1 tbsp tamari                                             
  • handful spinach
  • pinch salt and pepper                                
  • bread for toasting

Directions

  1. To a pot add a glug of olive oil, 1 crushed garlic clove and the drained and rinsed butter beans and stir.    
  2. Now add the tinned tomatoes, 2 tsp paprika, 2 pinches chilli flakes, 1 tbsp maple syrup, 1 tbsp tamari and stir. 
  3. Cook on a high heat for about 7-8 minutes until the sauce starts to thicken.
  4. Take off the heat, add the spinach and stir though until it wilts. 
  5. Scoop on toast and enjoy.

 

ONE-POT VEGAN WHITE BEAN SHAKSHUKA

ONE-POT VEGAN WHITE BEAN SHAKSHUKA

Serves 4SHAKSHUKA

 Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 yellow onion, finely chopped
  • 3 cloves garlic, minced
  • 1 head kale, destemmed and chopped
  • 28 oz diced or crushed tomatoes
  • 2 teaspoons smoked paprika 
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt & pepper
  • pinch of crushed red pepper (optional)
  • 15 oz can cannellini beans
  • Vegan/regular cream cheese and handful of chopped fresh parsley for topping

Directions

Warm the olive oil in a large skillet over medium heat. Add the onions and cook until transparent. Add the garlic and cook for a few more minutes, until fragrant. Then add the kale, cover and cook for about 3 to 5 minutes, until wilted down.

To the skillet, add the tomatoes and their juices. Add the smoked paprika, cumin, oregano, salt & pepper, and red pepper flakes (optional). Stir to combine and allow the sauce to come to a simmer. Add the white beans and cook until heated through. Remove from the heat and set aside.

Top with dollops of  vegan) cream cheese then sprinkle with pepper and chopped parsley.

Serve warm with toasted bread and enjoy!

Note: I substitute baby spinach or kale for the head of kale (5-8 ozs works!)

Crispy Veggie Taquitos

This recipe for Crispy Veggie Taquitos was adapted from Ela Vegan

Ingredients:

 

  • 2 medium-large potatoes, peeled and chopped

    Photo by Ela Vegan

    Photo by Ela Vegan

  • 1/2 Tbsp oil
  • 1 medium carrot, grated or finely diced
  • 1/2 medium onion chopped
  • 3 garlic cloves, minced
  • 1 cup peas, frozen
  • 1 tsp curry powder
  • 1 tsp onion powder
  • 1/2 tsp ground cumin
  • 1/4 tsp ground nutmeg
  • 1 tsp sea salt, more or less to taste
  • 1/4 tsp smoked paprika
  • Red pepper flakes, to taste
  • Black pepper, to taste
  • 1/4 cup vegetable broth
  • 5 oz  cheese of choice
  • taco seasoning, to sprinkle on top of taquitos (optional)
  • 8–10 tortillas

Directions:

  1. Peel and chop the potatoes and cook in a pot with boiling water and salt until fork tender which takes about 12-15 minutes. Drain the water and mash the potatoes with a potato masher. You can add a splash of plant-based milk for a creamier result. Set aside.
  2. Heat oil in a pan/skillet over medium-high heat and add the chopped onion. Sauté for 3 minutes, stirring frequently, then add the grated carrot, minced garlic, all spices and sauté for a further minute.
  3. Pour in the vegetable broth, add peas (frozen), put the lid on and cook for a few minutes until the carrot is softened. If you use frozen peas, make sure to let them thaw completely. If using canned peas, drain and rinse (no need to cook, add them in the next step). Turn off the heat.
  4. Add the mashed potatoes and cheese. Use a fork or a potato masher to combine everything.
  5. Taste the veggie mixture and adjust seasonings. Add more salt/black pepper/spices to taste. If you want it spicier, add more red pepper flakes to taste.
  6. Preheat oven to 410 F (210 C) and line a large baking sheet with parchment paper.
  7. Place about 2-3 Tbsp of the filling onto each tortilla and roll them up tightly. Place every tortilla seam-side down on the baking sheet, next to each other. Brush with a little vegetable oil (to make them even more crispy) and sprinkle with some taco seasoning.
  8. Bake in the oven for about 17-20 minutes or until they are golden brown and crispy. Broil for a few extra minutes (optional).
  9. Serve with salsa, sour cream, queso or guacamole.
  10. Enjoy!

Rainbow Veggie Slaw Wrap

By Darshana Thacker (Forks over Knives)

Makes 8 wraps Preparation Time: 20 minutes Ready In: 20 minutesvegetables-742095_1920

These satisfying wraps make a great portable meal. Wrap them tightly in waxed paper and stash in the refrigerator for a meal on the go. Mashed chickpeas serve as a luscious base for the veggies, and white miso paste adds a burst of flavor. Feel free to get creative and swap in your favorite in-season fresh vegetables.

Ingredients for Rainbow Veggie Slaw Wraps

  • 1 15-oz. can garbanzo beans (chickpeas), rinsed and drained 
  • 3 cups shredded zucchini or yellow summer squash
  •  ½ cup shredded carrot ½ cup shredded radishes
  •  ½ cup snap pea pods, thinly sliced diagonally 
  • ½ cup chopped red onion or shallots
  •  ¼ cup finely snipped fresh dill
  • l 2 tablespoons white miso paste 
  • 1½ teaspoons yellow mustard
  •  1 clove garlic, minced
  •  Sea salt and freshly ground black pepper, to taste
  •  8 7- to 8-inch whole wheat flour tortillas
  •  16 lettuce leaves, stemmed and cut into large pieces

Directions for Rainbow Veggie Slaw Wraps

  • For slaw, in a large bowl mash chickpeas. Stir in the next nine ingredients (through garlic). Season with salt and pepper.
  •  In a dry skillet heat tortillas, one at a time, on both sides until warm. Remove and cover with a towel to keep warm. 
  •  To assemble, arrange lettuce and spoon slaw onto each tortilla just below the center. Fold bottom edge of tortilla over filling. Fold in opposite sides; roll up tortilla.

CAULIFLOWER PARMESAN

FROM THE BLOG SHE LIKES FOODLow-Carb Cauliflower Creamed Spinach

Ingredients for CAULIFLOWER PARMESAN:

  • 1 large head cauliflower, should be big enough to cut 4 good sized steaks out of
  • 1/2 cup flour, I used AP flour
  • 1/2 cup plain, unsweetened almond milk
  • 1/2 teaspoon onion powder, divided
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon herbs de Provence or dried Italian herbs
  • 56 grams panko breadcrumbs, about 1 cup
  • 2 ounces shredded cheese, I used low fat mozzarella cheese
  • 1 cup marinara sauce

Directions for CAULIFLOWER PARMESAN

    • Preheat oven to 450 degrees F and line a large baking sheet with a non-stick mat or parchment paper.  Carefully cut cauliflower into four similar sized steaks.  See above for tips on that.  In a medium sized bowl, add the flour 1/4 teaspoon salt, garlic powder and onion powder and almond milk.  Whisk until a thick batter is formed.
    • Pour the Panko, remaining 1/4 teaspoon salt and garlic powder and dried herbs onto a large plate and mix until combined.  Carefully place the cauliflower steak in the batter and use your hands to make sure that the entire steak is coated with batter.  There is just enough batter for four steaks so you want it to be a thin coat.
    • Place the batter coated cauliflower steak in the panko and coat.  You can press it down and then sprinkle some on top.  Shake off any excess and then place on the baking sheet.  Repeat process until finished.
    • Bake cauliflower until crispy on the outside and tender on the inside and starting to brown, 30-40 minutes.  Remove from the oven and top each with 1/4 cup tomato sauce and a small sprinkle of cheese.  Place back in the oven and bake another 5-7 minutes, until cheese is melted………..

 

 

TAVERN MUSHROOMS

A healthy version of deep fried mushrooms! Yum! mushrooms-1309246_1920

  • 1 8-ounce package of white mushrooms, washed and dried
  • 2 cups Pasta Sauce (or your favorite plant-strong pasta sauce)
  • 1/3 cup corn meal
  • 1/3 cup flax meal (you may find this in the store with the label “ground flax”)
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon garlic powder

Directions:

  1. Preheat oven to 425 degrees Fahrenheit.
  2. Mix dry ingredients in a bowl. Reserve 1 cup of the pasta sauce for dipping. Using the remaining cup, dip the mushrooms into sauce to coat. Then, roll the sauce-covered mushrooms into the dry mixture until completely covered.
  3. Place on a parchment paper- or foil-covered baking sheet. Bake 18 to 20 minutes or until golden brown. Serve with remaining pasta sauce for dipping (or your favorite dressing or sauce).

Servings: About 15-20 mushrooms

“Indian” Baked Taquitos

makes 8-10 servings   tortilla-3590164_1920

Author: Michaela Vais

  • 2 medium-large potatoes peeled and chopped       
  • 1/2 tbsp oil
  • 1 medium carrot grated or finely diced                   
  • 1/2 medium-large onion chopped
  • 3 garlic cloves minced
  • 1 cup peas frozen 
  • 1 tsp curry powder                                                  
  • 1 tsp onion powder
  • 1/2 tsp ground cumin                                               
  • 1/4 tsp ground nutmeg
  • 3/4-1 tsp sea salt or less/more to taste                    
  • 1/4 tsp smoked paprika
  • Red pepper flakes to taste                                       
  • Black pepper to taste
  • 1/4 cup vegetable broth                                           
  • 5 oz cheese of choice
  • Taco seasoning to sprinkle on top of taquitos (optional)
  • 8-10 tortillas 

Directions:

Peel and chop the potatoes and cook in a pot with boiling water and salt until fork tender which takes about 12-15 minutes. Drain the water and mash the potatoes with a potato masher. You can add a splash of milk for a creamier result. Set aside.

Heat oil in a pan/skillet over medium-high heat and add the chopped onion. Sauté for 3 minutes, stirring frequently, then add the grated carrot, minced garlic, all spices and sauté for a further minute.

Pour in the vegetable broth, add peas (thawed), put the lid on and cook for a few minutes until the carrot is softened. Turn off heat and add the mashed potatoes and cheese. Use a fork or a potato masher to combine everything.

Taste the veggie mixture and adjust seasonings. Add more salt/black pepper/spices to taste. If you want it spicier, add more red pepper flakes to taste.

Preheat oven to 410 degrees Fahrenheit and line a large baking sheet with parchment paper.

Place about 2-3 tbsp of the filling onto each tortilla and roll them up tightly. Place every tortilla seam-side down on the baking sheet, next to each other.

Brush with a little vegetable oil (to make them even more crispy) and sprinkle some taco seasoning on top.   Bake in the oven for about 17-20 minutes or until they are golden brown and crispy. Broil for a few minutes (optional).   Serve with salsa, sour cream, vegan queso or guacamole. 

 

Eating Beef Kills More than Just the Cow

FOR YOUR CONSIDERATION….HOW A BURGER KILLS MORE THAN A COW…from one of my vegan websites as they calf-362170_1920invite people to consider going meatless for a month.

It’s obvious that our food choices directly impact our health but they affect it in some less obvious ways, too.

 One of the biggest drivers of deforestation is agriculture and, because animal products need a lot more land than plants to feed the same number of people, it’s animal agriculture that is hungriest for available land.

 As global demand for meat increases, forests are increasingly destroyed to make way for farming, and the wild animals who lived there are displaced or killed. Humanity has wiped out 60 percent of all animal populations since 1970¹ and scientists warn that the Earth’s sixth mass extinction is underway.²

 The damage does not end with the felling of the trees. Without the canopy overhead to protect it from sun and wind, the soil becomes fragile and can be washed away during periods of rain. Deforestation can render once-rich landscapes utterly barren, and animal agriculture is one of the leading causes.³

 Does this actually affect us? Yes! Trees play a vital role in our survival by removing about 25 percent of harmful CO2 emissions from our atmosphere and giving us back the oxygen that we need to survive. And we need healthy soil to grow our food.

 We can play our part in protecting trees, forests, wild animals, our climate, the soil and our own oxygen supply by cutting down/eliminating meat and dairy products from our diet.

Chickpea Artichoke “Bliss in a Dish”

This recipe originally appeared in DREENABURTON.COM

I love artichokes and I love chickpeas. I also really love Mediterranean seasonings and briny olives with a touch of sweetness thrown in. So, when I make this dish, it’s like a little bit of bliss in a dish!  (This got a two thumbs up from Dr. Ray….so YAY it is now in rotation)

chickpeaartichokeblisstitle

Ingredients

2½ – 3 cups red or Yukon gold potatoes about ¾ – 1 lb  cut in small cubes

1 tsp olive oil to wipe around baking dish, optional

3 – 3 ½ cups chickpeas / 2 cans, rinsed and drained (I have subbed cannellini beans for these)

3 cups frozen artichokes- thaw beforehand or use from frozen (I used canned as Meijer did not have any frozen artichokes …)

4 medium-large cloves garlic minced or grated

3 tbsp water

1/2 cup red bell pepper chopped

1/3 – 1/2 cup pitted kalamata olives sliced in half

1 cup chopped tomatoes

3-4 tbsp golden raisins

1 tsp dried oregano

1 tsp dried basil

½ tsp dried rosemary

½ tsp sea salt

Freshly ground black pepper to taste

1½ tbsp balsamic vinegar

¼ cup chopped fresh flat-leaf parsley

Directions

Preheat the oven to 400°F. Use 1 teaspoon of the olive oil to oil a large casserole dish (about 8 by 12 inches). If you omit the oil, some of the ingredients may get a little sticky in the pan, but no biggie! Place the potatoes in a saucepan, cover with water, and bring to a boil. Lower the heat to medium-low and boil for 10 to 15 minutes, or until fork tender. When potatoes are ready, drain well and add to the prepared dish along with the other ingredients, except the vinegar and the fresh parsley. Toss the mixture well, cover the dish with foil, and bake for 40 minutes (stirring about halfway through the baking process), until the potatoes are fully tender and the other vegetables have heated through and somewhat softened. Add the vinegar, toss again, and bake for another 10 to 15 minutes uncovered. Remove from the oven, sprinkle with the fresh parsley, and season to taste with salt and pepper as desired. Serve on its own, with bread, or over quinoa, brown rice, or pasta, topped with a quick avocado sauce or mash.