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Posts Tagged ‘vegan’

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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 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

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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!

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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’!

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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.

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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!

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I haven’t eaten at a fast food burger joint for about 4 years.  However, before going veg, I would occasionally drive through a Sonic to get a Cherry Limeade.  Large, colorful, sweet.  Sounds like a delight!  WRONG.  These days, you couldn’t pay me to drink one of those suckers!

According to this calorie counter, those fat-traps have nearly 500 calories and  over 100g of sugar!  Why would I want to slurp one of those down in a 6 minute period?  NO nutritional value.  NO ingredient of worth.  500 calories which all comes from artificial sweeteners and crap.  500 calories that will cause you to get fat, promotes actual disease, and will also cause you to CRAVE more junk food.

SO, that is what I USED to drink when I was unhealthy.  Now that I care about my health and about being a good steward of what I’ve been blessed with in life, I drink THIS:

What You’ll Need:

1 cup Coconut Water

2 T pure organic lime juice

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So, the picture above is essentially of only a swig or two of beverage.  I realize this.  I prefer this healthful beverage blended over ice (more or less to taste).  Also, since it’s something that is good for you, don’t be afraid of going for the Route 44 size!  Drink it up!

Why You’ll Love It:

Coconut Water is natures perfect sports drink!  It is full of all natural electrolytes.  It will flawlessly rehydrate you when you’ve been working out, playing a sport, have been on the run, or just if you want a friendly pick-me-up.  It’s got lots of potassium and at 60 calories per serving, you don’t have to feel bad about indulging in a swee, tangy, and icee treat!

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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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I’m not the biggest fan of a tofu scramble.  D likes it, but I don’t find that it has enough flavor to be fully enjoyed.  I like breakfast to have a nice impact on my day.  I love changing up my usual breakfast routine (organic unsweetened raisin bran, oatmeal, Ezekiel Bread, toast, one smoothie or another) with something like Breakfast Hash Scramble!  The beauty of this recipe is that it can be easily created using left over ingredients from the night before.   I’ll tell you what I did.

 The night before I looked in my refrigerator.  I saw a baked potato from two nights before and 1/2 of a Gimme Lean breakfast ‘sausage’.  So, I decided we’d have a hash brown scramble for breakfast the next day!  I love making good use of leftovers!  I chopped up some garlic, mushrooms, and bell peppers.  I put them in a baggie and refrigerated over night.  In the a.m. I diced the potato and started sauteing it with my choppings from the night before.  While it was cooking, I cooked the 1/2 Gimme Lean link in another pan simultaneously.  Once the Gimme Lean was cooked through I added it to the hash brown scramble, threw in 1/4 of a roma tomato and called it a day!  Actually, I called it “Breakfast is ready!”.

We squirted some natural ketchup all over it and somehow mine disappeared in about 4 minutes!  It was awesome!

 

 

Ingredients:

1 cooked baked potato

1/2 cup diced bell pepper, assorted colors or green

1/2 cup diced mushrooms, white or button

1 large clove garlic, minced

olive oil for sauteing, a light spray is ideal

1/2 cup breakfast faux sausage, browned in small pieces

salt and black pepper to taste

Directions:

In a medium or large saute pan, heat to med-high.  Spray lightly with olive oil (or coat with a light drizzle).  Once hot, add garlic, peppers, and mushrooms.  Heat a small saute pan on med-high.  Once heated, start browning your breakfast ‘sausage’.  Add potatoes to pepper and mushroom saute and season with salt and black pepper to taste.  Once ‘sausage’ is cooked or mostly cooked through (it should be in small pieces or small ball-like shapes), add ‘sausage’ to the hash browns.  Continue cooking together until thoroughly hot and seasoned.  Serve immediately and enjoy!

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I don’t always acknowledge this fact, but I’m born and bred in the south!  Living in the deep south has had positive and negative impacts on me and has clearly opened my eyes about some things. It is true that America as a whole has a health and diet problem, however, the deep south reigns supreme for unhealthy lifestyles and I know one big reason- Soul Food!  For 2008, Mississippi is the number one fattest state, Alabama is second, and Virginia is the third fattest. Colorado is the leanest. No, not Tennessee, Florida, or Georgia. Not a southern state!

So, griping or being sad about the south being fat really doesn’t make a positive impact on anyone so that’s no good!  Lets be positive not negative!  What’s important is to know that EVERY person, yankee or reb, has the POWER and CONTROL over their own life, health, and diet. So many people find out that I’m VEGAN and ask “what do you eat???!!“.   Well, the truth is that I eat whatever I want!  I don’t WANT to eat animals for moral reasons, but I don’t have to miss out on ANYTHING!  My appetite hasn’t changed, my enjoyment of food has only  become stronger, and I don’t feel bad or guilty about anything I put in my mouth!  Ever!  Any vegan whole food selection is a good one as long as I’m staying balanced- which is part of the fun!  Chocolates, hot breakfasts, soups, cookies, veggies and dips, burritos, pasta, wine, cake, pie, quiche, nachos, smoothies…I eat whatever I want!  What has changed is my heart, mind, and health-  not how full my belly is and how satisfied my taste buds are!

Growing up in the deep south formed many eating habits for me.  Fortunately, many habits(foods, ways of eating) have been let go of because they were unhealthy.  Hooray!  And, fortunately again, many  foods from my childhood have stayed in my diet!  BBQ- BYE BYE! Fried Chicken- I never liked you anyways!  Mashed potatoes and casserole… YOU’RE HERE TO STAY!  

So, if you like some down home soul food but you don’t like to load your plat with added fat and cholesterol, do you have another option?  Absolutely!  Because a VEGAN diet isn’t about being jipped out of good food!  It’s about no longer eating food that is not good for you and about cooking good foods in ways that keep them good for you!  I was reminiscing the other day and thought about how I used to eat a baked potato loaded with butter (fat, cholesterol, dairy, casein, protein), sour cream (fat, cholesterol, butter, casein, protein), and cheddar cheese(fat, cholesterol,dairy, casein, protein), and a REALLY long time ago I’d probably throw on some bacon(fat, cholesterol, protein) too!    

But now… I eat my soul food in a way that doesn’t promote the NUMBER ONE KILLER in women- HEART disease! Yee-ahw!

 

Ingredients:

2 potatoes

5 courgettes, or 2 regular zucchini

1 1/2 slices of whole wheat bread or 1 cup whole wheat bread crumbs

1 T Earth Balance or other non-dairy non-hydrogenated margarine

1 cup sweet corn

1/2 cup diced bell peppers, assorted colors or green only

black pepper to taste

salt to taste

4 T veggie broth (*optional)

Directions:

Preheat oven to 350 degrees.  Fill a med pot with water 3/4 full and bring to a boil.  Peel and chop your potatoes and add to pot of boiling water.  Dice peppers and reserve.  In a small pot bring 1.5 cups of water to a boil.  If water in the medium pot is boiling, add potatoes and cook for 15 minutes.  Add sweet corn in the small pot and cook for 4-5 minutes.  While potatoes and corn are cooking, cut the ends off of the courgettes and slice then into thin strips, lengthwise.  After 15 minutes of boiling potatoes, drain, and cool in a bowl.  Drain corn and set aside.  Mash potatoes with a masher, add the optional veggie broth at this point, and season with salt and pepper. 

Heat a grill pan or large saute pan on med-high.  Lightly spray surface with olive oil and grill courgettes for 3-4 minutes on each side.  While they are grilling, prepare your breadcrumbs by pulsing bread, margarine, and salt and pepper to taste in a Magic Bullet or another food processor.  

To assemble layered Soul Food Casserole, spoon half of the mashed potatoes into a medium, square, baking dish.  Spread potatoes evenly on the bottom of the dish using the back of a spoon.  Take your courgette strips off the grill and line them across the entire surface of mashed potatoes.  If you have too many courgettes, just fit them in even if you must cram them a little bit!  Add the rest of the mashed potatoes over the courgettes and smooth with the back of your spoon to create and even layer.  Sprinkle on top the corn and peppers to evenly cover.  They may not cover the entire surface, but just make sure you distribute them evenly!  And finally, dust the top layer of corn and peppers with the bread crumbs!

Place in the oven at 350 degrees for 35 -40 minutes.  4-6 servings!  

This Soul Food Casserole really hits the deep south spot in my tummy (which is admittedly, not that large)!  We’ve got mashed potatoes, sweet corn, peppers and bred crumbs!  The zuke could easily be substituted with spinach, yellow squash or eggplant.  Soul Food Casserole is fabulous because it’s a great one-dish meal!  You don’t need a side of veggies when you’ve got a casserole full of fresh veggies!  Soul Food needs not be loaded down with added oils, butter, cream, or meat (fats).  Once you’re eating veggies regularly your taste buds really start to notice and appreciate those natural flavors that God gave them!

I sure hope y’all like it!

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