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Savory vegan Green bean casserole, with quinoa

It’s Thanksgiving time! Why not take this opportunity to save a few sweet animal faces, your own waistline and GI system, and go Vegan?! This dish is a good start. It was adapted from an Earth Balance recipe, with my own delicious additions 🙂 Enjoy!

greenbeancasserole

Savory vegan Green Bean Casserole with quinoa

1/4 cup Earth Balance organic spread

1/4  whole wheat flour (can be GF, or whatever you choose)

1 tbsp soy sauce, or liquid aminos

1/2 tsp garlic powder

1 tbsp dried onion

1/4 nutritional yeast

1 1/2 cups veggie broth

1 can of crispy fried onions (topping, I used Trader Joe’s)

1 package of shiitake mushrooms, slice (8oz?)

1 lbs trimmed and cut green beans (leave them long, or cut up more; you choose!)

1/2 tbsp each fresh/dried chopped sage, thyme, rosemary, marjoram

salt and pepper to taste

1. Start your basic quinoa, to serve with the casserole. I did 1 cup white quinoa and 2 cups veggie broth. Plenty to go around! Set aside when done (takes about 15 minutes).

2. (While quinoa is simmering) In a saucepan, melt earth balance spread (or whatever vegan butter you choose) and add the flour to make a roux. With a whisk, add in the veggie broth, soy sauce, garlic powder, and onions, and whisk until sauce thickens but is smooth. No clumps! Keep heat low and add the herbs, and nutritional yeast, stirring occasionally to prevent burning on the bottom. Season with salt and pepper and taste. (it’s going to be delicious!)

3. while the sauce is coming together, if you’ve another spot on the stove, steam the green beans for 5-8 minutes until crisp-tender, still nice and green. Don’t over steam them! They are going to cook more in the oven. Once steamed, set aside. This could also be done ahead of time, or you could use canned beans. But don’t…. because canned beans suck. 🙂

4. prepare a 9×10 glass casserole dish (or whatever size you have that will fit all this goodness!) and put the steamed green beans in. Toss with sliced mushrooms, sauce, and pop into the oven for 10 minutes, uncovered.

5. Remove from the oven and cover with the crispy fried onions, and bake for another 10-15 minutes, until brown and bubbly on the sides. MMM!

6. Serve immediately with a big scoop of the quinoa. And Enjoy!

Not a single animal had to be harmed during the making of this meal. And doesn’t it feel good? And it’s dairy free, so you skip the bloat and the drag afterwards. Full of protein, and fiber, this will kick your Thanksgiving into high gear.

xo

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Broccoli + Cheeze quinoa pilaf because, protein.

Let’s not talk about how long it’s been since I’ve posted a recipe, or anything really, on this poor neglected blog. I’m 33 weeks pregnant and there’s a lot going on in the world, specifically mine. Trader Joe’s makes it all too convenient to whip up cheap, easy, vegan meals (um chickenless crispy tenders? yeah that’s like three nights a week. Kid loves em’). Not to mention, hubby and I LOVE TO EAT OUT 🙂 So it’s Indian, Mexican, Asian, Italian, anything but me in the kitchen. I’m trying to get back into healthier Vegans things before I’m completely exhausted again and not wanting to cook, which hopefully won’t be a good enough excuse for me…. I’ll want to fit back into pre-pregnancy clothes ASAP.

So my friend (and amazing Vegan chef) Michele, posted this on facebook, and I decided not to be lazy! Good for me. *Gold star*

Here’s the original link, but I’ll post the recipe as I followed it for you as well.

http://foodmatters.tv/content/cheezy-vegan-broccoli-quinoa-pilaf-recipe

final product
Delicious, fiberlicious, protein-packed, and chock-full of vitamin B-12

Gather:

2 cups fresh (or frozen) Broccoli *I had raw organic from Trader Joe’s*

1 cup white or red quinoa (or mix if you’re bad ass) *I had Trader Joe’s organic white*

2 cups water (to cook quinoa) *vegetable broth is indicated in original recipe, I didn’t have any*

1/3 cup toasted (or raw, but WHY??!) pine nuts *Trader Joe’s. where else!?*

cheeze sauce (see below)

Cheeze sauce!

1/2 cup nooch (nutritional yeast) *love Bob’s Red Mill, large flake. Cheap and easy to use*

1/4 almond milk *I used Pacific organic original- much thinner than other almond milks*

2 tablespoons Dijon mustard

2 tablespoons of EVOO

1 tablespoon with ACV (apple cider vinegar)

Dash of cayenne

Dash of Cumin

sea salt & pepper to taste

*Combine all ingredients and whisk until combined, and smooth.*

cheeze-pre mix
ready to whisk!

Process:

To cook the quinoa, combine the grains and your liquid of choice into a med sized pot. Bring to a boil, turn to low, and cook until liquid is absorbed, cover on. Should be about 20 mins. I didn’t have vegetable broth, so I used water, +some garlic olive oil and some italian spices for flavor, and it turned out quite nice. While the quinoa is cooking, prepare your cheeze sauce and set aside. Next, steam your broccoli until crisp-tender, and bright green (Mine was raw, steamed 5-8 minutes, frozen may be a bit longer). It will continue to cook when you add to hot quinoa and cheeze sauce, so don’t over do it! When it’s the brightest green it tastes the best, and has the best vitamin content.

While your broccoli is steaming, warm up cheeze sauce on the stove, until it bubbles slightly. If you have enough room on the stove, and can handle four pots, toast up those pine nuts too! I did all this when the quinoa was cooking. Otherwise, toast the pine nuts first and set aside, then start the quinoa, and broccoli after.

Get a big bowl and add your quinoa, which should still be steaming hot, and add your hot cheeze sauce.

quinoa+cheeze
yum

Add in your broccoli and pine nuts, and fold in gently.

quinoa+chz+broc
it’s almost ready! Look at those nuts. MMM.

Serve immediately, and eat a lot of it.

This cheeze sauce is tangy and cheezy. I was surprised at how good it was! I think the Dijon really kicked it up a notch. My semi-picky three year old liked it too. Usually she just wants noodle soup, edamame, and a carrot for dinner. 🙂 My husband will eat most anything, but he is also honest about stuff I make, and he really liked this too. Enjoy!

I will try and cook more, and be less lazy 😛

So….baby is due December 15th. Eventually, whether before then or after then, I’m going to finally be free of the hormones that have caused weird cravings, made me do and eat unnatural and unhealthy things, and have horrible aversions to things I used to love. I CANNOT WAIT TO HAVE MY VEGAN LIFE BACK, HOLY CRAP.

xo

Vegan apple pie muffins, and vegan chocolate chip banana muffins

YUM TOWN! That’s where I live. I’ve been on a baking binge for two days because I had a lot of fruit to use up so, baking sounded like a good idea. We also had cooler than normal weather which warranted actual oven use. SO I made muffins with bananas, and muffins with apples. They were both delicioso! I also made apple sauce on the night I did the banana muffins, and used that in the apple muffins because that’s how I ROLL.

Banana chocolate chip muffins:

1 1/4 cups flour (your choice, I used whole wheat)
1/4 cup quick oats (I had Bob’s red mill organic, make sure they’re quick oats)
1 tsp baking soda
1 tsp baking powder
1/2 tsp fine sea salt
3 super ripe bananas (mashed, organic if you have them)
1/2 cup sugar (I used coconut sugar which is delicious)
1/3 cup coconut oil (organic, DUH)
1 flax egg *1 tbsp ground flax + 3 tbsp warm water* (you could use a chicken egg also)
1/2 cup chocolate chips or walnuts
chia seeds for sprinkle, to your discretion

1. Preheat oven to 350F. Combine dry ingredients in med sized bowl
2. combine moist/wet ingredients in separate small bowl *mash bananas until liquified unless you like chunks*
3. Mix wet/dry ingredients together. Fold in nuts or chocolate chips if using.
4. grease muffin tin or bread pan
5. pour in your batter, and bake for 25 mins, or until toothpick-check comes out clean
6. let them sit before taking from tin, and enjoy!

Apple pie muffins:

1 ¼ cup whole wheat flour

¼ cup organic quick oats

1 tsp baking soda

1 tsp baking powder

½ tsp fine sea salt

1 tsp cinnamon

 

1 cup apples skin-on, chopped very small

1 ¼ (+more if batter is dry) apple sauce *see below for crock pot sauce!

1/3 cup organic coconut oil

½ tbsp fresh lemon juice

1 flax egg *1 tbsp ground flax meal, +3 tbsp warm water*

*if your applesauce is store bought, and unsweetened, I would recommend adding 1/4-1/3 cup brown sugar because it won’t be sweet enough. If you use my crock pot sauce (below), you won’t need any more sugar. The sauce is very sweet!*

Preheat oven to 350 degrees. Combine wet and dry ingredients well. Add more apple sauce to batter if it’s dry. Scoop into greased muffin tins with ice cream scoop (I have three sizes, the biggest size is PERFECT for muffins). Bake for 25 minutes, allow them to cool, eat immediately.

Crock pot applesauce (+pears)

Prep your crock pot-

chop 4-5 small apples into med sized chunks, skin ON. 2 very ripe green pears, chopped med sized with skin on. 1 Cinnamon stick, 1 tsp lemon zest. Add all of this to crock pot and set to HIGH for 6-7 hours. Not only will your kitchen/house smell AMAZING, but you’re saving oodles of $ because this is homemade. And it’s bonkers good. I’d spread it on toast, swirl in oatmeal, and/or use in baking. TO. DIE. FOR. When the timer is up and it moves to ‘warm’, dump apples/pears (minus the cinnamon stick! PLEASE do NOT leave that in there) into nutribullet or blender, and blend until smooth. Take a big spoonful for a tester. You’re welcome.

who cares if it’s still summer?! Bake. Unless it’s like a million degrees in which case you’re wasting valuable resources. :p

Pumpkin spice pancakes

So I just got onto the Vitacost bandwagon, and I love it. It is the only place I have been able to find fairly priced seasonal items… out of season. For example, some stores are selling pureed pumpkin for $3-4 per can. Plus… it’s in a can. I am trying to use fewer things from cans because of the BPA exposure. So I got some pumpkin in square, paper, tetrapaks.

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These were about $1.50 each. Not bad!

You can even reseal them. Plus if properly cleaned, they are recyclable! 
So what to do with this yummy stuff?

Pumpkin spice pancakes. Because why not 🙂 ?!

Pumpkin Spice Pancakes
2 cups multigrain pancake mix (or your favorite plain mix)
1 cup of pumpkin puree
1 1/2 cups almond milk (or your favorite non-dairy)
2 tsp pumpkin pie spice (cinn, nutmeg, allspice.)
1 tsp vanilla
2 tbsp light oil, I used sunflower
1.5 tbsp each raw pumpkin seeds and hemp seeds
10 drops of liquid Stevia (optional)

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All together now

Whisk until mixed Thoroughly, and no lumps (aside from seeds and grains). Cook as you would any other pancake. Top with syrup, more seeds and another dash of spice if you’d like.

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That pretty golden orange color...

The seeds add the fiber and protein you need, and a good start on veggies with the pumpkin puree. Pumpkin is very high in vitamin A, which is a powerhouse skin saver, assists in cell strength and fosters a healthy immunity. So have three cakes! These are a sweet way to start your day. Enjoy, I know my two lovies did!

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Eat clean and sweet! 
(Not too sweet)
😝:D

Peanut butter cup smoothie

Yes. You read that right. For when you’re craving sweet and salty and rich…

Pb cup green smoothie
1 frozen banana
1 cup organic spinach
1 tbsp organic creamy peanut butter
1 rounded tsp cacao
1 tbsp hemp seeds
6-8 oz almond milk

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Blend, sip, enjoy. I’d even dust the top with cacao and a pinch of sea salt. Mmm! Get in some greens real quick, and fill that belly with protein. Because you know some ass hat will ask you where you get your protein at least once today.

Eat clean and sip your greens
Ciao!
Xo

Green cubes for smoothies

I been juicin, I been juicin…. Oh Beyonce!
when I do green juice in my nutribullet, I take the leftover pulp from straining and make “ice cubes” out of them. It’s as easy as that! Place pulp into ice cube tray, freeze and sort. Sometimes I separate them based on ingredients, although the color will vary from recipe to recipe so I can usually tell. Then I throw them into whatever smoothie I want! These are best when I don’t have fresh kale or spinach for my juice or Smoothies.  Here is a power packed recipe for the morning, or anytime!

Sweet Pineapple goji green
1 tbsp each chia and hemp seeds
3 green cubes
Small handful of fresh kale
1/4 cup fresh white grapefruit juice
1.5 frozen bananas
1/2 cup fresh pineapple
6oz coconut water
1 tbsp goji berries

Protein, fiber, vitamins, iron, all the good stuff. Pow! Good morning!

The cubes can be made with any juice pulp. They are good for adding fiber and bulk to your smoothie. Enjoy! I have a busy weekend coming up, but then two weeks off from work. And no, we aren’t going anywhere! Ha! But I will be sure to throw more good stuff your way!

Toodles ❤

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Strawberry-banana super food pancakes

NOM Nom!!
It’s breakfast time. Pancakes with a super healthy and filling twist are on the menu. The recipe is easy and requires about ten minutes of prep.

Ingredients:
2 Cups multigrain pancake mix (or your favorite plain mix)
1 1/3 cups organic almond milk
One large flax egg (1 tbsp flax to 4 tbsp hot water)
1 tbsp each milled chia and hemp seeds
2 tbsp light oil (sunflower, grapeseed, coconut)
1 ripe organic banana sliced
1 tsp vanilla extract
Cinnamon (optl but so good!)

Make flax egg first so it sets nicely, and while it’s setting mill your seeds in a clean coffee grinder or nutribullet with milling blade.

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Setting flax egg

Milling the seeds allows for better absorption of all the bad ass nutrients in them! Plus they also act as thickening agents, holding your cakes together.

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The goodies!
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Pre-mill

Otherwise they are just little fiber brooms (which isn’t bad either..) Mix all ingredients when ‘egg’ is set, cook on a greased griddle for 1-2 minutes on each side or until bubbles appear on the cake. Med heat is best, don’t burn these beauties!

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Flour, milk, vanilla
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Sliced bananas went in last
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Mmmm smells so good!

Get cray with that cinnamon! It’s so good for your blood sugar and your circulatory system. Plus it tastes Awesome. It’s also antiinflammatory. Zing!

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Oh so good.

Top with strawberries and a wee drizzle of agave-maple syrup from Trader Joe’s, or your favorite syrup. Add more fruit too! If I had had fresh blueberries they would have donned my cakes too. Two cakes and I was full! So fiberlicious, omega-licious, and sweet.
Enjoy! Make a big batch and save some for another day. If there’s any left!

Eat clean and animal free. ❤