New Location

WordPress has been good to me but Hello Veggie DOT org will now be redirected to a new and improved site hosted elsewhere.  I hope that all of my regular readers will continue checking out the site and I’d love to get some good comment flow on the new site.  It’s bare naked right now!

So please check out helloveggie.org and give me any feedback (comments or constructive criticism) that you can.  I’m still working out some kinks over there so if you click something and it doesn’t work, PLEASE let me know!  I appreciate each and every reader and I hope to hear from everyone at the new site!

I’ll leave this blog up for a little while (few weeks maybe) but then it will be deleted. =-)  See you on the flip side!




I made this as a coffee cake, I will write about it as a coffee cake, the pictures show coffee cake, but truth be told I recommend this recipe as muffins.  Do what you want with that information, I’m just putting it out there.  I had baked the Blueberry Coffee cake for long enough +5 minutes and the center still came out thick and somewhat pasty.  My toothpick came out clean and everything, but dense the center was.   I ate the outsides.  D, on the other hand, lathered his slice in Earth Balance and it was down the hatch.

I’ve had a lot of blueberries on hand lately! The reason is because in my quest to find organic food, which is of uttermost importance to me, I stumbled upon a 3lb bag of frozen organic blueberries at Costco.  I since I practically have an I.V. pumping smoothies in my blood all week, frozen berries are a must have in my kitchen.  The 3lb bag of organic blueberries have lasted for weeks so they are a great deal.  Here is my newest NON-smoothie recipe…


What You’ll Need:

1 cup frozen blueberries, thawed

1/2 cup raw sugar

1 cup whole wheat pastry flower

1 cup unbleached all purpose flour

1/2 cup applesauce

1 tsp baking powder

1/2 tsp baking soda

1 1/4 cups soy milk


How You’ll Do It:

Preheat oven to 350º.  Put your frozen berries in a small bowl and cover them in cool water to thaw. Mix dry ingredients together (flours, baking soda, baking powder, raw sugar) in a large bowl.  Sift if needed.  Then pour in applesauce and soy milk.  Mix together with a fork until all dry ingredients are thoroughly incorporated with the wet ingredients.  You should have a thick, mostly lumpless, batter that is still thin enough to be poured with ease.  Drain your blueberries, dab dry with a paper towel, and fold them into your batter. 

 In either a round cake pan (what I used) or a square baking dish, pour batter in evenly.  Place in oven and bake for 25 minutes.  If you would like to line a muffin tin for Low-Fat Blueberry Muffins, bake for 18-20 minutes instead.  Either way, make sure a toothpick or fork comes out clean when inserted into cake to insure doneness. 


Why You’ll Love It:

   Using raw unrefined sugar in this recipe instead of refined sugar is a huge plus.  Raw sugar has trace minerals in it, including phosphorus, magnesium, calcium, iron, and potassium.  Refined (white) sugar has been stripped of all these mineral and has chemicals used in it’s processing.   Don’t be fooled into thinking that all sugar that is brown is raw.  Many sugars have molasses added back into them to change the color brown.  Take effort to make sure you purchase organic raw unrefined sugar, if you want to get the most nutritional bang for your buck.  And if you’re feeling really generous to the environment, buy Fair Trade. 

   To up your blueberry intake through a recipe without raw sugar, try some Blueberry Sorbet.

Hazelnut Apple Crisp

 I created this recipe especially for all you sinlges and couples out there.  I lived alone for the majority of college and now that I’m married, it’s just D and me.  8 out of 10 recipes yeild enough to serve a family of 6.  You end up feeling like you’re wasting money on more ingredients than you need and feeling bad for throwing out perfectly good leftovers that have been in your refridgerator for a week.

This recipe is quick and easy.  It has a preperation time of 5 minutes or less and comes out of the oven ready to eat.  No cooling, setting, flipping, or further constructing required.  It serves a single person easily but could also be shared between two people.

What You’ll Need:

1 golden delicious apple

1.5 tsp ground cinnamon

3 T agave nectar (or maple syrup)

1/4 cup raw hazlenuts, chopped

1 tsp rolled oats, optional



How You’ll Do It:

Preheat oven to 350 degrees.  Slice your apple into thin wedges or slices.

Lay them mostly flat, in one layer,  in a single serving baking dish.

Sprinkle the chopped hazlenuts, rolled oats and cinnamon on top of the apples as evenly as possible.  Then drizzle the agave nectar on top.

Bake for 25 minutes.  Make sure you can easily poke a fork or toothpick in an apple without any resistnace.  If your apples are not soft enough, bake for 5 more minutes and recheck.  Continue at 5 minute intervals if needed.

Why You’ll Love It:

  Multiple studies have shown that cinnamon helps regulate blood sugar and has been very beneficial for people suffering from Type II Diabetes.  Cinnamon is a natural food preservative because it prevents food spoilage and bacterial growth.  Cinnamon also helps prevent blood clots.  The smell of cinnamon has been shown to boost cognitive function and memory.

  One medium apple, with peel, has aver 10% of your daily value of fiber.  The combination of fiber and fructose, a simple sugar, in apples causes a slow and steady breadown which helps keep blood sugar regulated. 

For another delicious, healthful,  apple and cinnamon combination check out Fancy Apple Whole Wheat Crepes!


Garden Quiche

The first recipe for a vegetarian quiche that got my mouth watering was authored by Susan, over at the Fat Free Vegan Kitchen.  Anyone who has ever taken the voyage to her site knows where I’m coming from.  It’s a voyage because you can’t make a quick trip to the Fat Free Vegan Kitchen.  Even if you’re a daily subscriber, like me, you’ll end up staying there longer and longer each time. 

So I decided that D and I need more veggie-based main courses that are not featuring one particular veggie as the main course itself.  I am too rebellious and stubborn to believe that just because I do not incorporate eggs, cheese, or any dairy into my cooking that I cannot make something like quiche- a traditionally egg-based meal.  Nay! So here’s what I did and here’s…

What You’ll Need

1 package firm tofu (or silken firm)

1/2 white onion, diced

1 cup yellow, red, green bell pepper combination, diced (I used frozen and pre-chopped) 

3 crimini mushrooms, diced

1 small sweet potato, sliced thinly 

1/4 tsp turmeric

1/4 tsp garlic powder

1 tsp fresh cracked black pepper

1 heaping T light brown miso

1/2 cup nutritional yeast

fresh chives to garnish


How You’ll Do It:

 Preheat oven to 350º.  In a large pan, saute peppers, onions, and mushrooms in a small amount of water until the onions become translucent. In a small or medium pan lightly saute your sweet potato slices in 1 tsp of extra virgin olive oil or water. Once they’re all done, set aside until ready to use.  In your Magic Bullet, or other food processor or blender, blend the rest of the ingredients except for the chives.  Scrape down the sides of your blending appliance with a spatula or spoon as needed until your blending creates a super smooth and clump-free texture.

Pour your tofu mixture into a large bowl and fold in veggie saute.  (Do not fold in sweet potatoes)  Line the bottom of a round baking dish with the sweet potato slices.  Then evenly pour the quiche mixture over the sweet potatoes.  Place in the oven and bake for 35 minutes.  Check for doneness with a toothpick or fork.  If any remains come out on your fork after you poke the dish, cook for 5 more minutes and check again.



Why You’ll Love It:

  Nutritional Yeast may be an ingredient that you are unfamiliar with if you haven’t been experimenting with a plant-based diet.  It is a complete protein and is also a great source of vitamin b12.  Nutritional yeast has 18 amino acids(including all essential amino acids) and many minerals.  Nutritional yeast has a nutty and cheesy type of flavor and is great to add into salads, casseroles, and a variety of other tasty meals.  If you’re still getting used to learning how to get all of the proteins and b12 from a completely plant-based diet, add some nutritional yeast to your life!  Start with the Garden Quiche!

Hearty breakfasts are wonderful. There is a part of me that wishes I could eat a big ‘ole breakfast every day of the week.  Since my nutrition studies began I haven’t given up hearty breakfast at all, but I am much more picky about what kind of hearty breakfast I eat.  No more biscuits and sausage gravy for me, though I was born and bred loving the stuff.  And no more fried eggs and ham for my cholesterol-loathing self.  Instead, I feast on a little something like this… and I’m a happier and healthier woman for it.

What You’ll Need:

2 large cloves garlic, minced or pressed

1/2 red bell pepper, diced or chopped

1/2 white onion, diced 

2 cups fresh spinach

1 T extra virgin olive oil

3 or 4 potatoes, chopped evenly 

1/2 tsp salt

1 tsp black pepper            

1 small bunch fresh chives         



How You’ll Do It:

  Heat a large pan to medium high and drizzle in the oil plus a few tables spoons of water.  Once heated, add in peppers, onion, and garlic and saute until onions begin to get translucent.  Then add potatoes and continue to saute or lightly fry for about 10 minutes (depending on how big your chunked potatoes are).  *In order to speed my process and not have to fry them as much, I covered my pan with a lid and let the steam play a larger role in the cooking.  I recommend this for you low-fattys who don’t like to fry*  

Continue cooking until potatoes get tender enough to easily poke a fork through.  At that point, toss in your spinach and a few tablespoons of water.  Cook for 2 or 3 minutes, until spinach has reduced and is partially wiled.  Sprinkle with salt and pepper.  Right before serving, snip fresh chives all over the top of your delicious hashed browns.


Why You’ll Love It:

  “I’m Popeye, the sailor man. I live in a garbage can.  I’m strong to the finish cause I eats my spinach, I’m Popeye the sailor man”   

 Alright, does that sound familiar to anyone?  Was Popeye the first cartoon ever admired for his healthy eating habits?  I think he may have been!  Good ole Popeye was so strong and it was because he ate spinach!  Spinach is a nutritional powerhouse.  There is actually so many nutritional benefits of eating spinach that I am going to refer you HERE if you truly would like to get a glimpse of what spinach can do for you.

   In a nutshell, it has over 1000% of your Vitamin K for the day.  It is also freakishly high in vitamin A, E, C, folate, magnesium, and manganese.   Eating spinach can help protect your body from many different diseases.  

Red Pepper & Spinach Hashed Browns is a great breakfast option, but also makes a great side item for any meal of the day.  If you aren’t one who likes to get up early and get in the kitchen, simply have this for dinner!



 If you love your spinach as much as Popeye himself, try this recipe too. po_image1

When I first took on a plant-based diet I assumed I would have to kiss things like cheesecake goodbye.  Thank God I was merely uneducated on plant-based baking. 

The beautiful thing about non-dairy sour cream, non-dairy cream cheese, and non-dairy mayonaise is they own the exact same flavor as their dairy-based rival but they do not have the same characteristics!  They do not have the cholesterol, same bad fats, place of origin and all other negatives associated with dairy based foods.  

All those who are lactose intollerant, squeemish at the though of eating from an utter, or who have high cholesterol give me an ‘Amen’!


What You’ll Need: (for 8-10 mini cheesecakes)

3 tsp Ener-G Egg Replacer

4 T warm water

8 0z of non-dairy non-hydrogenated cream cheese (equivalent of 1 pack of Tofutti brand)

1/2 cup raw sugar

1/4 tsp almond extract

1/4 tsp vanilla extract

1 cup almonds

3 T non-dairy non-hydrogenated butter (Earth Balance)

How You’ll Do It: (don’t be nervous by al the little steps, this comes together quickly and easily)

Preheat oven to 35o °.  Bring non-dairy cream cheese and non-dairy butter to room temperature. When heated, lay almonds flat on a baking sheet and roast for 9 minutes or until fragrant. (Do not burn!)

In your Magic Bullet, whip egg replacer and water until thick and foamy.   Cream together your cream cheese, extracts, and sugar.  Then mix in egg replacer.  Once creamed together by hand, place back into your blender and blend consistenly until very smooth.

Use your Magic Bullet, or a food processor, to pulse your toasted almonds into a medium fine flour.  Once an even consistency is reached (you may have to pulse 1/2 cup at a time, depending on your appliance) put the almond flour in a medium bowl.  Cut in non-dairy butter into flour and mix together until all non-dairy butter is incorporated without large lumps. 

Using a your hands, scoop up about 1 T of almond mixture and press it into the bottom of a muffin tin to create a thin crust covering the bottom of the tin.  While pressing crust into the bottom of the tin, gently spread the crust upward about 1/4″ up the sides of each  individual muffin tin. 

Once you’ve formed 8-10 mini almond crusts in the bottom of muffin tins, slowly pour your filling into each tin just covering the crust.

Bake for 40 minutes.  When you remove your muffin tins from the over, it is OK if the center is somewhat jiggely.  Cover your muffin tins with plastic and refridgerate overnight or for at least 4 hours.  Remove gently from tins, using a toothpic or fork to finesse if needed. 

 Serve topped with fresh fruit, a light drizzle of maple syrup or a dash of chopped almonds.


Why You’ll Love It:

  Whole almonds, with skins, provide great benefits for cardivascular health.  Almonds are high in both manganese and vitamin E which help to regulate blood pressure.   Using a whole almond crust for your next cheesecake or tart is a great alternative for a traditional graham cracker crust!


PomBerry Smoothie

It is so refreshing to wake up in the morning and douse yourself with a tangy and sweet fruit smoothie.  I am a fan of a hearty breakfast, but I’m also a fan of getting in a healthful serving of fruit for the day.  When I’m at work all day long and handling the tasks of every day life I easily find myself snacking on nuts, seeds, and raw veggies.  What I don’t always find myself reaching for when in need of a pick-me-up is a piece of fresh fruit.  It’s for this reason that I am a big fan of fruit smoothies in the morning.  They’re refreshing, energizing, and a great way to get in my fruit for the day which is very important to me.




What You’ll Need

6 frozen strawberries

1 fresh banana 

1 cup frozen blueberries

2 T ground flax seeds

1.5-2 all natural pomegranate juice (adjust for desired consistency)

How You’ll Do It:

  If you’re not in a rush, put your frozen fruit in your Magic Bullet Blender or other blender 5 minutes before you’re ready to make your smoothie.  A few minutes of thawing facilitates the blending process. Once you’re ready, blend all fruit together with the pomegranate juice.  Use a wooden spoon or spatula to scrape the sides and stir the mix as needed to help the blending process.  Add more or less pomegranate juice as desired, based on how thick you want your smoothie.  Once fruit and fruit juice is thoroughly mixed and smooth, add flax seed and stir to combine.  Pour in desired glass, preferably one that’s fun to drink out of, and enjoy.


Why You’ll Love It:

   Pomegranates and blueberries are both natural superfoods!  They are both leaders in antioxidants.  Ellagic acid is a powerful nutrient in blueberries and strawberries.  It has been shown to improve digestive issues and to help prevent cancers.  In a study with over 1,000 elderly people, those who ate berries high in ellagic acid were three times less likely to develop cancer.  Blueberries can assist with both diarrhea and constipation due to the soluble and insoluble fiber in them.  The tannins in blueberries act as a digestion astringent which helps to reduce inflammation.  (*for further reading on blueberries, and other healthful foods, click here for one of my resources, WHFoods).

  According to the Fruit Expert, “It is no secret that eating fruit is good for you and has plenty of health benefits – but what are they? Generally, people who eat more fruit as part of a healthy diet are less likely to develop diseases such as diabetes, heart disease, Alzheimer’s and cancer, and they provide your body with all the nutrients it needs to fight other infections and repair cells, too.”

If you are a smoothie lover, be sure to check out the Pineapple Passionfruit Boost too!