Creamy Tomato Basil Soup (Vegan)

  • 1/2 cup prepared cashew cream (or make some from 1 cup cashews soaked in water)
  • 3 cans diced tomatoes
  • salt, pepper, and plenty of basil to taste
  1. If you don’t have cashew cream prepared, prepare that in the blender by adding a little bit of non-dairy milk.
  2. Mix all ingredients in a blender and blend until smooth.
  3. Heat up on stove or in the pressure cooker.
  4. Top with more basil for garnish if desired.

Sweet Potato Pudding

DELICIOUS

  • 1/3 cup rolled oats
  • 1/2 cup non dairy milk (oat milk works great, but cashew or almond/coconut milk have less calories)
  • 1 cup cooked sweet potato
  • 1 tbsp. sugar free maple syrup
  • 1/4 tsp cinnamon
1.  Blend the oats in a magic bullet (or blender) to create powder.
2.  Add the remaining ingredients and blend until smooth.
3.  Top with vegan whipped cream.
Entire Recipe
Nutrition 
Calories 305
Fat 3g
Carbs 65g
Protein 9g

Grain bowls

Grains
  • Brown rice/quinoa package (microwavable)
  • Cous cous
  • Quinoa
  • Cauliflower rice
Veggies
  • Carrots
  • broccoli
  • garbanzo beans
  • tomatoes
  • bell peppers
  • olives
Protein
  • Yves Falafel balls (Walmart)
  • Or make your own
1.  option: prepare the quinoa or rice in a pressure cooker and let veggies steam on top.
2.  Place the grains in the bowl (keeping them separate to look pretty), on top of raw spinach, if desired.  (Tip: stir cashew cream, vegan cream cheese, or vegan butter into the cauliflower rice to give it flavor and a slight buttery texture).
3.  Prepare the Falafel in the oven according to package instructions.
4.  Pile veggies and falafel on top.

Quinoa in the pressure cooker:  https://www.platingsandpairings.com/how-to-cook-perfect-quinoa-in-the-instant-pot/i

Sweet Potato Soup

  • 4 cups of cooked sweet potatoes, cut into chunks
  • 2 cloves minced garlic
  • 1 tsp paprika
  • 1 tsp salt
  • 1/4 tsp black pepper
  • 1/2 tsp garam marsala
  • 1/2 TSP cinnamon
  • 1/4-1/2 cup non dairy milk (to desired consistency
  • 4 cups vegetable broth (or water with vegetable paste)
  1. Add all ingredients to a blender and blend, then heat on the stove top.  
Nutrition (4 servings)
Calories 169
Fat 1g
Carbs 37g
Protein 3g

Chinese Noodles (Zhai Choy)

  • 4 servings glass noodles
  • minced garlic
  • 2 TBSP soy sauce
  • salt
  • water to cover ingredients
  • Chinese cabbage
  • black fungus (soaked in water for hours)
  • dried shitake mushrooms (soaked in water for hours) or fresh himinji mushrooms
  • 2 sheets dried bean curd
1.  Heat oil, and fry bean curd pieces until golden brown.  Cut into pieces and put in water to soften a little.
2. Add garlic to pan and stir fry.
3.  Add water and bring to a boil.  Add the mushrooms and black fungus and bean curds.
4.  Add the soy sauce. 
5.  Add the rest of the ingredients.
6.  Boil until noodles are done. (10-15 minutes)
Nutrition (estimated)
Calories 315
Fat 22g
Carbs 57g
Protein 7g
Picture doesn’t include cabbage or black fungus.
Original: https://www.youtube.com/watch?v=gMIN83rZU78&feature=youtu.be

Korean Jap Chae

Ingredients:

  • 1/2 pound dried Korean sweet potato noodles (4 servings)
  • 1 tsp oil
  • 1 cup match stick carrots
  • minced garlic
  • 1/2 cup fresh mushrooms, thinly sliced (shiitake or wood ear)
  • 1/2 lb spinach
  • 2 tablespoons soy sauce
  • 2 teaspoons stevia
  • 1 tablespoon sesame seeds

Directions:

1. Fill a large pot with water and boil. When water is boiling, add the noodles and cook for 5 minutes. Immediately drain and rinse with cold water. Drain again and toss with only 1 tsp of oil. Use kitchen shears to cut noodles into shorter pieces, about 8 inches in length. Set aside.
2. In bowl, mix soy sauce & stevia together. Stir Fry with carrots in cooking spray, until just softened, about 1 minute. Add the garlic and mushrooms, fry 30 seconds. Then add the spinach, soy sauce, stevia and the noodles. Fry 2-3 minutes until the noodles are cooked through. Turn off heat, toss with sesame seeds.
Nutrition:
4 servings
Calories 240
Fat 4g
Carbs 28g
Protein 6g

Vegan No Bake Cookies

INGREDIENTS

  • 1/2 cup coconut oil
  • 1 1/3 cup sugar
  • 1/2 cup almond milk
  • 1/4 cup unsweetened cocoa powder
  • 1/2 cup creamy peanut butter
  • 1 teaspoon vanilla extract
  • 3 cups quick-cooking oats

INSTRUCTIONS

  •  Line two large baking sheets with parchment paper and set aside.
  • Place the coconut oil, sugar, milk, and unsweetened cocoa powder in a saucepan and heat over medium heat, making sure to stir often until the butter is melted and everything is well combined. Bring the mixture to a rolling boil and allow to boil for 60 seconds (make sure to set a timer!) stirring occasionally.
  • Remove from the heat, and stir in the peanut butter and vanilla extract until fully combined. Stir in the oats and mix until all of the oats are coated with the mixture and everything is well combined.
  • Drop spoonfuls of the mixture onto the prepared baking sheets (I like to use a 2 tablespoon cookie scoop). Allow to cool for 10-20 minutes in the refrigerator.  serve, and enjoy!
Nutrition
Makes 16 cookies or so
202 Calories

Indian Cashew Curry

Ingredients

  • raw cashew nuts, soaked in about 1/2 cup of water for about half an hour (1/4 cup) (I used prepared cashew cream.  I think about 1 cup)
  • 1 head of cauliflower
  • 20 baby carrots
  • 1 can garbanzo beans (or green peas)
  • garlic cloves (2)
  • ginger
  • turmeric (1/2 tsp.)
  • garam masala (1 tbsp.)
  • cardamom pods (2)
  • tomatoes, chopped (2 medium)- I use a can of diced tomatoes
  • plain soy yogurt (1/2 cup)- I leave this out or use a couple TBSP or vegan cream cheese)
  • salt, optional (to taste)
  • craisins (1/4 cup)
  • fresh cilantro, finely chopped, for garnish (3 tbsp.)
(1. Take cashews soaked in water, drain, and set soaking water aside. Place cashews in a blender and grind them into a fairly smooth paste. Add a little water if needed to make cashews into a paste.)
2.  Steam vegetables until tender.
3.  Place onion, garlic, ginger, chilies, and poppy seeds (if using) in a food processor. Process into a coarse paste or mince them. Add paste to nonstick, heavy steel or cast iron pan and sauté until the mixture becomes fragrant or until it just begins to brown a bit. Add the turmeric, garam masala, and cardamon and stir.
4.  Then add tomatoes and cook, stirring, until tomatoes break down, approximately 3 minutes. Add soy yogurt and stir, letting the paste cook for another 2 to 3 minutes. Add salt, if using.
5.  Add cooked vegetables, raisins, and cashew paste, mixing well. When the gravy comes to a boil, turn down the heat and simmer on a low flame for another 5 minutes for the flavors to incorporate. Garnish with cilantro.

Nutrition
4 servings
Calories 235
Fat 11g
Carbs 40g
Protein 8g

Mexican Quinoa

  • 4 servings Quinoa
  • 1 can black beans, rinsed
  • 2 cup frozen corn
  • minced garlic
  • bell peppers to taste
  • 1 TBSP paprika
  • 1/2 TBSP cumin
  • 1 tbsp. lime juice
  • 1 1/2 cup vegetable broth
  • 2 can diced tomatoes
  • salt and pepper to taste
  • cayenne pepper to taste
  • Guacamole or fresh sliced avocado
  1. Add all ingredients (except lime juice) to 1 pot.  Cover a cook for 20 minutes.  
  2. Drizzle with lime juice and serve with guacamole or avocado. 
You can eat it in a bowl or make tacos.
  1. For the tacos: spread hummus on a tortilla, and top with shoestring carrots and spinach along with quinoa mixture.  Fresh avocados, guac, and vegan sour cream are good toppings.  Vegan cheeses, etc.

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