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Posts Tagged ‘Meal Planning’

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…

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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

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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. 

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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.

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Last night we did BBQ!  The BBQ sandwich was tasty and delicious.  Unfortunately for Hello Veggie, it was such a simple vegan barbeque recipe that I don’t even feel proud to post it!  I boiled a package of tempeh for 10 minutes.  Then I grated the tempeh and saturated it with barbeque sauce in a bowl.  I thoroughly mixed it together and let it marinate for 24 hours.  Once I was ready to serve it I simply heated it in a pan until it was steaming hot.  I served it on a bun with some sliced pickles and it was a delicious sandwich!  Who ever thought you could have cholesterol free barbecue? 

I thought to myself, “what goes with a vegan BBQ sandwich?”.  Well, fries and cole slaw!  I made some amazing potato wedge fries and some amazing Red Choy Slaw!   

What You’ll Need:

1 med head red cabbage, sliced into thin strips

1 head baby bok choy (Chinese cabbage), chop the stalks and slice the leaves 

3 green onions, sliced thinly

1/2 cup granulated sugar

1/2 cup white vinegar

1/4 cup canola oil

3 T toasted sesame seeds

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How You’ll Do It:

The onions, cabbage, and bok choy need to all be sliced, shredded, chopped or cut up in whatever fashion you desire for your slaw.  Rinse, dry, and set in a medium bowl.  In a small pot, combine oil, sugar, and vinegar and bring to a boil.  Stir regularly.  Once mixture boils, remove from heat.  Put sesame seeds in a small pan over medium/high heat to toast.  Once seeds are toasted add them to the vinegar mixture.  Pour mixture over entire bowl of cabbage, cover, and chill before serving (at least for one hour).  When ready to serve, toss slaw to cover with the dressing.  

Why You’ll Love It:

The amazing thing about cabbage is that it is packed with calcium and is a member of the cruciferous family, which means it has great anti-cancer powers!  Additionally (as if we needed more reasons to eat it), RED CABBAGE is even better than white.  It has been shown to help prevent Alzheimer’s disease due to the phytonutrients present in this particular veggie! Woo! And lets keep in mind, Red Choy Slaw is a great RAW side dish.  So you don’t lose or alter any nutrients in cooking it! 

Cabbage, shredded, boiled
1.00 cup
150.00 grams
33.00 calories
Nutrient Amount DV
(%)
Nutrient
Density
World’s Healthiest
Foods Rating
vitamin K 73.35 mcg 91.7 50.0 excellent
vitamin C 30.15 mg 50.3 27.4 excellent
dietary fiber 3.45 g 13.8 7.5 very good
manganese 0.18 mg 9.0 4.9 very good
vitamin B6 (pyridoxine) 0.17 mg 8.5 4.6 very good
folate 30.00 mcg 7.5 4.1 very good
omega 3 fatty acids 0.17 g 7.1 3.9 very good
vitamin B1 (thiamin) 0.09 mg 6.0 3.3 good
vitamin B2 (riboflavin) 0.08 mg 4.7 2.6 good
calcium 46.50 mg 4.7 2.5 good
potassium 145.50 mg 4.2 2.3 good
vitamin A 198.00 IU 4.0 2.2 good
tryptophan 0.01 g 3.1 1.7 good
protein 1.53 g 3.1 1.7 good
magnesium 12.00 mg 3.0 1.6 good
World’s Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

*chart is from whfoods.com

If you’re looking for a perfect main dish to pair with Red Choy Slaw, consider Quinoa Pinto Burgers or a Garbanzo Salad Sandwhich.

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My mother-in-law is always telling me how she could live off of soups.  She loves them.   Soups are warm, they can be creamy, brothy, or hearty.  They are versatile and the combinations you can have are endless.  A bowl of plant based soup can easily be a complete meal, but a nice cup of soup is also the perfect partner for a beautiful salad or sandwich.  

Whenever I find produce in my refrigerator about to go bad, I get out my big pot and start chopping!  As long as you have a little bit of creativity and some great veggies and herbs on hand, you can have a healthful pot of vegan soup or stew with in an hour… and it can last you all week.  Another bonus: soup is a recession friendly meal!

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What You’ll Need

1/2 large white onion, diced

2 cloves garlic, sliced

1 can diced tomatoes, drained

1 large carrot, chopped

10 oz frozen spinach

1 cup quinoa, rinsed prior

6 cups water

2 veggie bullion cubes

1 T cracked black pepper

1/2  T cracked white pepper

1/2 T salt

How You’ll Do It:

Start by sauteing your onions and garlic with a few tables of water in a large soup/stock pot.  After your onions become soft and translucent, add in water and bullion cubes.  Bring to a boil and add spinach, quinoa, tomatoes and carrots.  Allow soup to cook on a high simmer for 15 minutes, stirring occasionally.  Add salt and pepper before serving.

 Why You’ll Love It:

  Quinoa is a whole grain, complete protein, and is gluten-free.  So by eating quinoa you’ll be getting a perfect protein and is packed with fiber.  Getting a plant based protein is very healthy. You don’t have to worry about cholesterol and bad fats, like you do with all animal proteins.  The protein from quinoa will help strengthen your blood cells and repair your body when it needs it.  Quinoa is very easy to digest and is an anti-inflammatory as well.  

  Another delicious way to incorporate quinoa in your diet can be found here.

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When D and I had Pesto PIzza, it was made by D himself so it tasted extra great.  There is something magical that happens when someone prepares a meal for you.  If you work full time and are the primary partner responsible for making meals (I’m sure VeganDad can relate), then you know the magic that happens when someone else does the cooking.  It’s just amazing. It’s real magic. 

Pizza is a beautiful healthful thing… when it’s plant=based!  When your pizza is not plant=based, you’ll likely have a pie covered in cheese for sure and likely pork too which is the formula for an unhealthy meal.  The last time I checked, the deliciousness from a good pizza comes from a tasty crispy crust, delicious sauce, and divine toppings.  If you aren’t looking to cut out great foods like pizza, but you are looking to lose weight or get healthy then a plant-based pizza is the perfect choice.

 

What You’ll Need:

1 hearty handful of fresh basil

1/4 cup olive oil

2 whole cloves of peeled garlic

1/4 cup pine nuts

1 batch whole wheat pizza dough

2 thinly sliced roma tomatos

1 tsp garlic powder

1 tsp onion powder

several thin slices of mozzarella rice cheese (not so many that cover the entire pizza)

crushed red pepper to garnish

How You’ll Do It:

Set oven to 375 degrees.  Divide pizza dough into two halves.  Manipulate dough into a square on a baking sheet.  Take effort to make the layer of dough even so that you don’t have pesto that seeps through to make soggy areas or areas of crust that burns.  Sprinkle the edges of the dough with garlic powder and onion powder.   Put basil, olive oil, pine nuts, and garlic in a food processor or The Magic Bullet Blender (which is what I use).  Combine these ingredients until a saucy and thin consistency is reached.  Taste to test and add more of an ingredient as needed.

Drizzle the Pesto over the crust.  Place thin slices of rice cheese on the dough, making sure not to cover it completely, and then place the tomatoes randomly on the dough.  Bake for about 15-20 minutes depending on your oven)  Slice into squares and enjoy!

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Why You’ll Love It:

   This whole wheat crust is packed with fiber.  It will facilitate colon health and regular bowel movements.  

Basil is the main ingredient in the Pesto Sauce which is a very healthful herb.  Basil is very high in Vitamin K, has anti-bacterial properties and is an anti-inflammatory food.   Basil is a highly fragrant and flavorful herb.  It has become one of the most commonly used herbs due to it complimenting so many different flavors.

 If you love easy meals that feature delicious herbs, try out some rosemary and marjoram in Hello Veggie Stew.

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 This stew could easily be prepared in a slow cooker on high for 2-4 hours or on stove top over an hour.  If you make it in a slow cooker or on stove top the night before, you’ll really end up with a ‘stew-like’ thick consistency.  If you want to make sure you get a little extra broth, cook it and enjoy it the same evening.  This is a great meal for those who aren’t looking to stand in the kitchen for an hour in order to prepare a meal!  It’s also a good way to make use of your fresh produce before it starts to get soft, gooey, or sour!

What You’ll Need:

2 cloves garlic, diced

1/2 white onion, diced

1/2 bell pepper, diced

1 stalk celery, minced

14 oz. can crushed tomatoes

1 large zucchini, thick sliced and quartered

3 large carrots, chopped

8 red potatoes, chopped

1 medium butternut squash, peeled & chopped

1.5 cup brown rice

1/2 cup green peas

1 cup yellow corn

3 roma tomatoes, sliced and cubed

4 cups water

2-4 Vegetarian bullion cubes

fresh cracked white pepper

fresh cracked black pepper

fresh margoram

fresh rosemary

How You’ll Do It:

Heat a large pot to med-high.  Saute garlic, onions, and bell peppers, with a small amount of water.  Meanwhile, prepare your carrots and celery and  them to pot when they are ready.   Once the onions, peppers, garlic, celery, and carrots have all been in for 5 minutes, add your water and bullion cubes.  Bring to a boil and add crushed tomatoes and the rest of the veggies.   Stir ingredients to insure everything is mixed well and nothing is stuck to the bottom of the pot.  Add the rice and cover.  After 35 minutes, add seasoning and herbs.  

Why You’ll Love It:

   The beautiful thing about soups and stews is that you do not lose any nutrients from cooking since you end up consuming the broth.  With all of the veggies and herbs in this stew, you’ll really give your immune system a good pat on the back.  Vitamins A, K, C along with folate, potassium, magnesium always do a body good.  With the potatoes and brown rice, you’re really getting a strong dose of protein and fiber! Lots of fiber = healthy colon. Enjoy!

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