Two Quick, Easy, Vegan, + Gluten Free Bean Pasta Recipes: Prescription Pesto + Sesame Ginger Sauce

Who doesn’t Love pasta? Yes, love with a capital “L”.  For these recipes I used banza pasta made from chickpeas.  Bean pasta is awesome! It is super high in nutrients like iron and beneficial fiber. Plus it is loaded with protein. It’s gluten free and only takes 7-8 minutes to cook. Obsessed. I particularly like the Banza brand because it looks just like regular pasta and has a really nice consistency.  Some bean pastas that I have tried are a little mealy and chalky, this brand is nice and noodle-y.  I don’t know how else to describe it 😛 Hope you enjoy these recipes! xo

Purchase Your Box Of BANZA Here:

Banza Chickpea Pasta, Variety Case, Shells/Elbows/Penne/Rotini (Pack of 6)

Sesame Ginger Pasta + Veggies

Mmmm when I had this recipe the first time I could have sworn it had peanut butter and sugar in it with its gingery garlic creamy deliciousness.  Its just sesame seeds and dates!? What!? So simple and I can assure you this recipe will not disappoint!

Adapted from Dr. Joel Fuhrman’s Quick and Easy Chilled Sesame Noodles

Serves 6

Ingredients:

  • 8 ounces bean pasta, cooked according to package directions, rinsed under cold water, and drained
  • 1 pound fresh or frozen broccoli florets, steamed
  • 1 pound mushrooms, chopped + steamed (or use another pound of broccoli or any other vegetable you love!)
  • 1 large red bell pepper
  • 6 scallions thinly sliced

For the Sauce

  • 1/4 cup unhulled sesame seeds, lightly pan toasted
  • 1 cup water
  • 2-3 tablespoons raw almonds or cashews (preferably soaked / sprouted)
  • 7 medjool dates or 13-14 regular dates (like deglet noor), pitted
  • 1/2 tablespoon minced ginger
  • 3-4 cloves garlic, peeled
  • 1/4 teaspoon red pepper flakes, or to taste
  • 3 tablespoons lime juice (or rice vinegar / apple cider vinegar)

Steps

  1. In a high speed blender, puree all the sauce ingredients until smooth
  2. In a large bowl, toss the cooked pasta, bell pepper, scallion, steamed broccoli, and veggies with the sauce until thoroughly coated.
  3. Divide among 6 plates and serve immediately or refrigerate until ready to use.

Prescription Pesto

Yaaas pesto :-P. This recipe has got all the medicine in it, and TBH: there is nothing I crave more. This pesto is BOMB. Don’t be fooled by the word, “medicine.” Back in the day when you used to plug your nose to get the stuff down.  This powerful pesto has got the most potent DNA protecting and disease reversing foods like greens, turmeric, beans, walnuts, and garlic.  And this medicine, baby.  Just can’t get enoughhh yuuuuuuuuuuuuummmmmmmmmmm!!!!!!!!!!!!!!!!!!!!!!

Adapted from Dr. Michael Greger‘s Eight Check-Mark Pesto

Serves 4

Ingredients:

  • 1 bunch (or about 2 cups) fresh basil
  • 1/4 cup raw or sprouted walnuts
  • 2-3 cloves fresh garlic
  • 1/4 of a peeled lemon
  • zest of 1/2 of a lemon
  • 1/4 teaspoon turmeric powder
  • 1/4 cup canned pinto beans (I recommend no salt added like Eden’s Organic)
  • 1/4 cup liquid from canned beans or water
  • 1 tablespoon sweet white miso (equal to or less than 270mg sodium / serving)
  • Pepper to taste

Combine all ingredients in a food processor.  Blend until smooth. Scoop onto a cup and a half of cooked bean pasta.

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5 Favorite Vegan Thanksgiving / Holiday Recipes | Katie Reines, MS, RD.

Ahhh Thanksgiving. My favorite holiday. Take the stress away and leave nothing but joy to saturate your friends and family. Which is really what Thanks. Giving. is all about, isn’t it?  Sometimes, these family occasions can be looked at as a burden.  I invite you to challenge that.  Let’s put in an effort out of love. It is worth it.  And maybe even take it to the next level- provide your family a truly compassionate dish option 😛

  1. Apple Pie

This is the gourmet recipe from the incredible healing cafe, Organic Garden Cafe in Beverly, MA where I’ve been working at seasonally since high school. Jacob Massey is an amazing raw vegan pastry chef. This pie: UNREAL. You have to believe me, seriously you must try it <3. I’m obsessed. Maybe its the already delicious food it’s made out of. Or maybe it’s all the joy he puts into his work. I’d say both. Anyone who has it tastes and feels the incredible-ness.

Makes 6 Pies:

Crust:

  • 10 cups walnuts
  • 7 1/2 cups pitted moist dates or coconut date rolls
  • 2 1/4 tsp cinnamon
  • 2 Tbsp coconut palm sugar
  • 2 1/4 Tbsp coconut oil
  1. Line spring form pans with parchment paper
  2. Pulse and blend in food processor until well combined and a little chunky, not too smooth
  3. Distribute crust evenly into pans and press to smooth

Filling:

  • 10 quarts chopped into 1/2 inch cubes apples
  • 4 cups soaked dried apricots
  • 2 cups soaked raisins
  • 3/4 cup psyllium
  • 1/2 cup fresh ginger (not peeled but washed)
  • 1/4 cup cinnamon
  • 2 tsp salt
  1. Blend soaked fruit, psyllium, ginger, cinnamon, and salt in food processor until smooth
  2. Combine with chopped apple and mix well. The juices from the apple will release and the dried fruit mixture will distribute nicely
  3. Distribute filling evenly on crusts and press to smooth

Crumble:

  • 8 cups walnuts
  • 1/4 tsp clove
  • 1/4 tsp nutmeg
  • 2 tsp vanilla
  • 1/2 tsp cinnamon
  • 6 Tbsp coconut palm sugar
  1. Pulse in food processor until well combined and forms a nice crumble texture, not too smooth like butter
  2. Distribute crumble over pie fillings evenly and smooth gently
  3. Freeze pies overnight and thaw in the refrigerator. Freezing and thawing gives the apples a delicious cooked texture and releases all the wonderful juices.
  4. Try your best to share with someone 😉 Happy Thanksgiving!

2. Holiday Kale Salad

Inspired by the Quinoa Medley (#4 below). Use whatever herbs you like and have so much fun! This dish has wowed so many people and honestly, you can’t go wrong. A sweet tangy dressing, epic freshness and beautiful colors with the pompom. Mmm mmm!

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  • 1-2 bunches of kale
  • 2 pomegranates
  • 1 bunch green onion (half chopped half blended)
  • 1 large bunch dill (half chopped half blended)
  • 1 bunch mint (half chopped half blended)
  • 2 Tbs tahini (I used 2 Tbs hemp seeds)
  • 2 cups currents or raisins (I didn’t use raisins at the demo)
  • ½ cup pure lime juice
  • ½ cup orange juice
  • 4 dates
  • 2 cups walnuts
  1. Wash, de-stem, and schiffinade kale
  2. Chop using either a food processor S blade, or a knife and cutting board, half of the bunches of scallion, dill, and mint
  3. Deseed pomegranates (with a large spoon, banging on the outside of 1/2 of the fruit so the seeds just fall into your palm)
  4. chop walnuts
  5. Blend juice, dates, and the other half of the bunches of green onion, dill, and mint
  6. Massage dressing into kale thoroughly with gloved or very very clean hands
  7. Using tongs, mix in nuts and pomegranate seeds
  8. Serve chilled❤

3. FullyRaw Pumpkin Pie

I made this pie many times in Indiana where little local persimmons are all over the place.  There were two local persimmon trees at Purdue where I would frequently sit under, wait for the wind to blow, and eat all of the fruit that fell to the ground! The samples I made in the video below could not have gotten better reviews.  It is amazing how people think healthy food won’t taste redonk. And when it does, the light in their eyes! Priceless.

FullyRaw Kristina’s Pumpkin Pie:

Crust

  • ~1 lb dates
  • 1.5-2 cups pecans
  • 1-2 tsp Cinnamon
  • 1 tsp vanilla

Pie Filling

  • 2-3 cups pie pumpkin
  • ~2 lbs dates
  • Ginger, thimble sized piece
  • ~168grams persimmon pulp
  • 1-2 tsp pumpkin pie spice

Crust

  1. Using food processor S blade, put pecans in first, then dates and cinnamon, and pulse and blend until desired crust texture
  2. Take out the blade
  3. Press all around pie crust

Pie Filling

  1. Put pumpkin chunks and then dates, persimmon, cinnamon, ginger, and spice in vitamix, or food processor S blade
  2. Blend until completely smooth
  3. Rubber spatula into pie crust
  4. Freeze to set (about 2 hours)

4. Quinoa Medley

I’m actually obsessed with Chef AJ and The Plant Based Dietitian, Julieanna Hever.  I got to meet Chef AJ at Chicage Vegan Mania when I went with the club that I helped to create, “Be Veg at Purdue”. She made this quinoa medley at her demo and everyone was like. HOMINA. No oil? No salt?? So much flavor?!! Howw does she do it. A must make dish for every occasion.  Both Chef AJ and Julieanna Hever have the best recipes.  Definitely check them out!

Time: 25 minutes. You will need: large pot, knife, cutting board, large bowl, large spoon, measuring cups. Serves: ~20. (½ cup servings)

Ingredients:

  • 16 oz dry quinoa (about 2 ½ cups)
  • 2 cups raisins
  • 1 cup raw pumpkin seeds (pepitas)
  • 1 pomegranate
  • 1 bunch scallion
  • ½ bunch cilantro
  • ½ bunch parsley
  • ½ – ¾ cup lime juice (about 8 limes)

Steps:

  1. Rinse quinoa and then bring to a boil in 5 cups of water. Cover and reduce heat to low and simmer until quinoa is tender, about 15 minutes. (cook to manufacture’s instructions on box)
  2. Allow quinoa to cool. Chop herbs using a food processor S blade, or by hand. Juice limes.
  3. Combine ingredients in large bowl. Serve chilled. Keeps well for about a week in the fridge.

5. Butternut Squash Brussel Sprout Stuffing

My roommate in Texas made this twice for a project and guess who ate it all.  GUILTY (well, you know, ate most of it). It is so amazing! Food52 is a great resource for reliably bomb vegan recipes.

I hope this helps you to bring something healthy and delicious to your table. Let me know if you have any questions 🙂 Happy Thanksgiving!

 

3 Easiest Favorite Healthy Lunches | Gluten Free, Vegan, Affordable

School, work, packing for kids, or just want easy healthy lunch ideas; I’ve got you covered!  Three of my favorite and most simple lunch combos. Watch this video to get the tips, snacks, and full recipes.

I base my lunches off the Physician Committee’s “Power Plate“: everymealpowerplate

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Here are the three main bowls:

1. Mexican Bowl

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Ingredients:

  • 2 cups Chopped Romaine Lettuce
  • 1/2 cup Brown Rice
  • 1/2 cup Black Beans (I like Eden’s Brand)
  • 1/2 cup Organic Corn
  • 2 Tbsp Diced Red Onion
  • 2 Tbsp Low Sodium Natural Salsa
  • 1/4 Avocado
  • 1/4 Lime, Squeezed

2. Harvest Bowl

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Ingredients:

  • 2 cups Spinach
  • 1 cup Quinoa
  • 1/2 Diced Organic Apple
  • 3-4 Tbsp Raisins
  • 2 Tbsp Chopped Red Onion
  • 1-2 Tbsp Chopped Walnuts
  • 1 tsp Maple Balsamic Dressing
  • 1/4 Lime, Squeezed

3. Italian Bowl

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Ingredients:

  • 1 cup Kale
  • 1/2 Summer Squash Spiralized
  • 3 Chopped Baby Bella Mushrooms
  • 4 Cherry Tomatoes
  • 2 Tbsp Chopped Red Onion
  • 1/2 Cup Cannellini Beans
  • 1/2 Cup Engine 2 Brand Low Sodium No Oil Tomato Sauce
  • 2 Tbsp Sunflower Seeds
  • 1/4 tsp Kelp Shaker
  • 1/2 tsp Kale Chip Shaker
  • 1 tsp Nutritional Yeast
  • 1/4 Lime, Squeezed

These can be modified with whatever whole grains, veggies, beans/legumes you’ve got on hand. Make them the way you like, and enjoy!

 

5 Vegan Barbecue Family Favorites | Burgers, Mac N’ Cheese, Cornbread, Fries, Grilled Veggies

VEGAN

The thought of grilling gatherings used to give me the heebie jeebies! As a vegetarian / vegan / high raw / w.e., I try to stay away from the classic American foods.  These recipes are absolutely perfect for meat heads and vegan, gluten-free, even nut-free health nuts alike 😉 .  Last year I made my favorite Watermelon Mint Salad. Check out the recipe video honoring my Grampa here.

1. BBQ Black Bean Burger

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This is my favorite black bean burger that I have made so far – adapted from Minimalist Baker’s Easy Grillable Veggie Burgers. My adapted version of the recipe is here.  I love it served with cucumber and avocado because the burger has so much flavor! The cooling veggies help to balance it out perfectly. These babies are:

  1. Easy
  2. Cheap
  3. Quick
  4. Healthy*

Ingredients:

  • 1 cup cooked brown rice (I have learned in my nutrition classes that vitamins are lost when cooked in excess water or when water is drained off.  Thiamin, (aka vitamin B1) is lost as temperature or pH rises but it is more heat stable in acid, so it would be a good idea to cook rice with some lemon or lime juice, adding acidity to help retain nutrient content. Cook in amount of water that will be absorbed during cooking : 1 cup rice, use 2 cups of water.)
  • 1 cup walnuts
  • 1/2 Tbsp unrefined coconut oil or olive oil
  • 1/2 white onion, finely diced
  • 1/3 cup mushrooms, roughly chopped
  • 1-2 garlic cloves, minced
  • 1 Tbsp each: chili powder, cumin, and paprika
  • 1/2 tsp each: salt and black pepper
  • 1 Tbsp maple syrup
  • 1 1/2 cups cooked black beans, well rinsed, and drained
  • 1/3 cup ground rolled oats (throw some oatmeal in the blender)
  • 3-4 Tbsp vegan BBQ sauce*(Look for a BBQ sauce that is free of high fructose corn syrup, caramel color, >300mg sodium / serving. I used Annie’s Organic Original BBQ Sauce. I also really liked Sprout’s brand Pumpkin BBQ sauce that I got in the fall. Check out http://www.fooducate.com to compare BBQ sauce products to find a healthier option.)

Steps:

  1. Preheat oven to 350*F and line a baking sheet with parchment paper. (These also work well cooked on skillet or grill)
  2. Heat a skillet over medium with 1/2 Tbsp oil, onion, garlic, and mushrooms. Saute for 3-4 minutes, until onions are translucent. Remove from heat and set aside.
  3. To a high speed blender or food processor, add walnuts, chili powder,  cumin, paprika, salt, pepper, and blend until smooth, but not butter.
  4. Either mash black beans with fork/mashed potato masher in a large mixing bowl or pulse them in blender or food processor.  It is nice to leave some whole beans for good texture
  5. Add cooked rice, spice-walnut mixture, sauteed onion mushroom garlic mix, maple syrup, ground oats, BBQ sauce, and mix thoroughly with a wooden spoon until moldable dough forms.  If too dry, add a tad more BBQ sauce, if too moist, add more ground oats.  Taste and adjust seasoning as you’d like.
  6. For larger burgers, divide into 5 patties (~1/2 cup in size) or form 10 smaller burgers (~1/4 cup in size). To help form the patties, line your 1/2 or 1/4 measuing cup with plastic wrap and pack with burger mix. Press down to pack firmly, then lift out by the plastic wrap’s edge, and use hands to flatten slightly on the parchment paper, forming a 3/4 inch thick patty.
  7. Bake for about 15-20 minutes on each side for a total of 30-40 minutes cooking time.
  8. Serve over a toasted bun with all the fixin’s like thin cucumber, avocado, tomato, and red onion 😛

2. Creamy Macaroni and Peas

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This is adapted from the star item special at my home base Organic Garden Cafe ❤ It is unbelievable. My sister, (the cheese hound who without shame scrolls through #macncheese on IG on the reg), asked me to make this for her the very day I got back from my 10 day road trip from grad school in Texas.  Yup it’s that good. And it happens to be gluten free, nut free, low fat, high fiber, cheap, and effortless!

Serves about 6:

  • 1 cauliflower, roughly chop into large florets
  • 1 yellow onion, discard outer layer and chop into quarters
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 2 tablespoons + 2 teaspoons olive oil
  • 1/3 cup nutritional yeast
  • 1-2 garlic cloves
  • Juice of 1/4 lemon
  • 12 oz dry elbow macaroni pasta (I like using brown rice pasta!)
  • 2/3 cup frozen peas
  1. Steam onion and cauliflower until super tender (about 30 minutes) and boil elbow macaroni to manufacturer’s instructions
  2. Combine steamed vegetables with salt, pepper, olive oil, and nutritional yeast, garlic, and lemon juice in a food processor S blade or high speed blender and blend until creamy creamy baby
  3. Pour sauce over macaroni and peas and mix well. Transfer to casserole dish for serving.
  4. Garnish with paprika, parsley, and serve to the cheese lovers in your life!

In the photo above, I used 12oz bag bionaturae brand elbows for the gluten free pasta, I thought it was pretty good! I always try new brands, what is your favorite??

3. Blueberry Corn Bread

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My mother adapted this recipe from the Post Punk Kitchen’s Sunny Corn Muffins and she usually serves it with chili as in the recipe here. My mom puts in less sugar and apple sauce instead of yogurt.

Yield: 24 mini muffins

  • 1 C gluten free all purpose flour (I used a brown rice GF mix)
  • 1 C corn flour
  • 1 Tbl baking powder
  • 1/2 tsp salt
  • 1/2 C sugar
  • 1/2 C oil
  • 3/4 C non-dairy milk
  • 2 Tbls apple sauce
  • 1 tsp vanilla
  • 1 C blueberries
  • fine grated lemon zest of 1 lemon
  1. Preheat oven to 400*F and grease 2 mini muffin tins with coconut oil
  2. Combine dry ingredients (except blueberries) and wet ingredients in separate bowls and whisk separately.  Fold into dry and halfway through mixing, add in blueberries and distribute well.
  3. Pour in 8 inch pan and sprinkle a little sugar on top.
  4. Bake for ~18-20 minutes. Mmm sweet cornbread perfection

4. Sweet Potato Fries

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The image above is one sweet potato and one purple potato.

  • Cut into fries.
  • Thrown in a bowl
  • Tossed with 1-2 Tbsp olive oil and a few dashes of cinnamon
  • Baked on parchment paper at 410* F for mm 30-40 mins?  Nope, didn’t even time it. Just make sure they’re soft to perfection.

It is that easy. I LOVE cinnamon on my sweet potatoes but you can certainly get creative and use paprika, or herbs.. spice it up to match your flavah. Ginger powder would have been bomb too.

5. Grilled Vegetables

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I have never and will never operate an actual giant grill. These were made in the panini press at 375*F. (Thank you college life #necessity=invention). Just greased the press lightly with coconut oil, and threw on some sliced mushroom, eggplant, and peeled asparagus, and BOOM!  Nope, didn’t  put any spices.  Feel free to show me up and let me know what you did!  If you are capable of operating an actual grill, my favorite veggies on a skewer are onions, red bell pepper, and zucchini. Yumm. !

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Well, there you have it! Let me know how your memorial day weekend festivities go. Feel free to comment below, follow me @reinesandshine on instagram / twitter, and contact me anytime at reinesandshine@gmail.com. Cheers to life in good health! Enjoy!

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Spaghetti Squash Stir Fry with Creamy Peanut Sauce | Oil Free, Gluten Free, Vegan

I love not following recipes, don’t you? This is just a crazy good experiment of mine inspired by Healthy is a Verb and Ambitious Kitchen.  Came out pretty bomb.  I have no idea what the exact measurements are, I was just throwing stuff together.  Feel it out, and make it with whatever veggies you like. With V day coming up, this is the perfect one to share with your hubby.  Or, save the rest for later gator! Have fun!

squashstirfry

The Stir Fry

  • 1/3 cup water, (keep a glass of water close by, this is used to prevent sticking to pan without added oil)
  • 1/3 small onion, thinly sliced
  • 1 garlic clove, grated finely using cheese grater or minced
  • 1 small chunk of fresh ginger, also grated finely
  • 1/3 head of broccoli with stem, chopped
  • 2-3 red cabbage leaves, chiffonade
  • 1/3 red bell pepper, thinly sliced
  • 1/3 cup of mushrooms, rough chop
  • 2 leaves bok choy, thinly sliced, stem and all!
  • 1/2 roasted spaghetti squash, scraped
  • 1/2 orange
  • 1/2 lime
  • 1/4 cup almonds, chopped (I totally forgot about these until after I took pic and ate some of it, makes a great crunch!)
  1. If you haven’t roasted your squash yet, prehead oven to 400*F. Cut it in half the long way and place it open side down on a parchment lined baking sheet and bake for ~45 minutes or until soft
  2. In a large frying pan over medium to high heat, heat the water, onion, garlic, and ginger, about 3-5 minutes, mixing often
  3. Throw in the broccoli, cabbage, bell pepper, and mushrooms, let it get happy for another 2 minutes
  4. Next comes the bok choy and mix another minute, feel free to add water if needed
  5. Scrape out half of the spaghetti squash (keeping seeds- yum love squash seeds!) and mix that in
  6. Mix in ~1/2 cup of peanut pinto sauce and mix until well combined
  7. Peel orange and cut it into slices perpendicular to the way the sections go to make nice little orange pieces like in the picture. Makes for a delish orange, peanut, gingery kind of asian vibe
  8. Mix in orange chunks, and top with lime to squeeze and crushed / chopped nuts. YUM!

Peanut Pinto Sauce

  • ~1/2 cup dry pinto beans, soaked for 6 hours and boiled for ~30 minutes, [or feel free to use canned no salt added pinto beans, drained and rinsed (I like Eden’s brand the best, if using Eden’s, drain, but no need to rinse)] 
  • ~1/4 cup of peanut butter (the kind with one ingredient only: Peanuts. if there are “hydrogenated oils” on the ingredients label, toss it)
  • ~2 Tbsp maple syrup
  • ~1 cup boiling water (from cooking beans)
  • juice of ~1/2 lime*

Blend all ingredients in a high speed blender until smooth.  Not sure about the measurements but I think it would be hard to make this combo taste bad. Hope you’re hungry!

*I put lime or lemon juice on everything, for flavor, for peak iron absorption, and it makes me feel amazing!

Picky Eater Approved Macaroni and Peas: The Creamiest, Easiest, Healthiest Mac ‘n’ Cheese Recipe Out There

Mmmm macaroni and cheese.  …It always gave me a stomach ache. -_-  I remember as a kid (my mother and sister are cheese hounds!) my mom would make this incredible baked gourmet mac n cheese. The kind with like 7 kinds of expensive cheese in it and the perfectly herbed bread crumbs on top. Oh ya.. and I remember it used to give me such a bad stomach ache that I would actually only give myself a portion if it was on top of a pile of mixed greens, just too decedent for me I guess.  More power to you if you can stomach the stuff.  If you’re like me and would like to try a healthier alternative that the entire family will love, I am confident that this recipe will not disappoint!

ogmacnpease

This was the most popular special ever at the organic vegan restaurant I work at in Boston, Organic Garden Cafe. I made it for a friend for their family Christmas party (huge family with lots of kiddos!). Toss your qualms of handing over two massive casserole dishes of cauliflower based  “mac ‘n’ peas” out the window! This stuff is GOOD! Clean plate club, UNITE! (Just wait until after they tell you they love it to say each serving has 2 1/2 servings of vegetables 😀 )

Serves about 6:

  • 1 cauliflower, rough chop into large florets
  • 1 yellow onion, discard outer layer and chop into quarters
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 2 tablespoons + 2 teaspoons olive oil
  • 1/3 cup nutritional yeast
  • 1-2 garlic cloves
  • Juice of 1/4 lemon
  • 12 oz dry elbow macaroni pasta (I like using brown rice pasta!)
  • 2/3 cup frozen peas
  1. Steam onion and cauliflower until soft and translucent (about 15 minutes)
  2. Combine steamed vegetables with salt, pepper, olive oil, and nutritional yeast in a food processor S blade or high speed blender and blend until smooth
  3. Boil macaroni according to manufacture’s instructions and mix with peas. Pour sauce over macaroni and peas and mix well. Transfer to casserole dish for serving
  4. Top with rawmesan:
  • 2/3 cup cashew
  • 2 teaspoons salt (or to taste)
  • 1 very small garlic clove (or 2/3 of a medium one)
  • Paprika to garnish
  1. Grind in blender to parmesan consistency
  2. Sprinkle on top of macaroni n peas
  3. Garnish with paprika and extra love ❤
1 Serving Mac N Peas with Rawmesan (based on 6 servings)
Total Calories 487 calories
Protein 17 grams
Carbohydrate 76 grams (5 CHO exchanges)
Total Fat 13 grams:
Monounsaturated Fat 7 grams
Polyunsaturated Fat 2 grams
Linoleic Acid

Saturated fat

2 grams

2 grams

Fiber 7 grams
Cholesterol 0 mg

Butternut Soup, Three Seed Bread, and Cranberry Apple Walnut Salad with Maple Balsamic Dressing | Vegan

Mmmm ❤ Warming from the inside out. Home for Thanksgiving, and I am beyond grateful for the homemade vegan comfort food that my incredible mother makes.  She likes to follow recipes 100% first, and then tweak them here and there.
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Butternut Squash Soup

This Creamy Cashew Butternut Squash Soup recipe requires zero tweaking. Absolutely perfect. The only complaint is that it doesn’t make enough! It is SO good. Click here for recipe by Dawn Lerman.

Three Seed Bread

Bob’s Red Mill Three Seed Bread for your bread machine is SO good! You know what Dr. Fuhrman says? The whiter the bread, the closer to dead. The recipe calls for more white flour than whole wheat, but my mom switched it.  Here is the recipe she makes:

  • 1 1/4 cups water
  • 2 Tbsp maple syrup
  • 2 Tbsp oil
  • 1 cup Unbleached White Flour
  • 2 cups Whole Wheat Flour
  • 1 1/2 tsp salt
  • 1/3 cup flaxseeds
  • 2 Tbsp sunflower kernels
  • 1 Tbsp poppy seeds
  • 2 Tsp active dry yeast

Add ingredients to bread machine in the order recommended by the bread machine manufacturer and select basic bread cycle. Let cool completely on a wire rack before slicing. Makes 1 loaf.

Maple Balsamic Dressing

This is a Jack Tar steal ❤ If you’re ever around the Boston area, I highly recommend checking it out.  Their black bean burger with no cheese and sweet potato fries is my favorite thing ever, and I literally always have that for dinner the first night back from school.  They have amazing salads and vegan thai lettuce wraps too! Soo good.

My mom uses this dressing recipe as like pizza sauce to make her gourmet vegan flatbread.  It is incredible.

  • 3 cloves garlic
  • 1 medium shallot
  • 1 Tbsp dijon mustard
  • 1 cup maple syrup
  • 1/2 cup balsamic vinegar
  • 1/2 Tbsp dried basil
  • 2 cups vegetable & olive oil blend
  1. Blend first six ingredients in blender
  2. Drizzle oil slowly while blender is on
  3. Stop and blend
  4. Add salt and pepper
  5. Blend and test with lettuce or spinach

Weekly Vegan Meal Prep: Chia Pudding and Overnight Oats Recipes

Here’s two easy recipes to help save time during the busy workweek.  weeklypreponthegothumb

Click Here to watch

Chia Pudding

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  • 1/4 cup chia seeds
  • 1 cup plant milk

Overnight Oats

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  • 1/2 cup oats
  • 1 Tbsp chia seeds
  • 1/2 cup plant milk

Optional Fixin’s

  • 1 tsp vanilla
  • 2 Tbsp dried or frozen fruit
  • 1 chopped fruit, like banana or apple
  • 1 Tbsp seeds or chopped nuts
  • 1 tsp maple syrup
  • dash of cinnamon

Steps

  1. On a Sunday night, combine each recipe’s ingredients in 5 separate to-go containers like jars or tupperware and mix well
  2. Keep in the refrigerator and take one per day for a great breakfast, craving curbing snack, or nutritious dessert
  3. Enjoy often in good health! ❤

Introducing: How To Prepare Kale Video

Want to learn how to prepare kale? Let me and Anna Lawler show you how fun and easy it is with this new video! 

Click here to watch the video!
Click here to watch the video!

Get the Kale Caesar Salad recipe from McKel Hill, RD of Nutrition Stripped. And thank you Larry Mashall of Marshall Camera Wedding Films for making this! If you’re getting hitched – he is the best videographer out there!!

Anna (left) and me (right) de-stemming the beautiful kale
Anna (left) and me (right) de-stemming the beautiful kale

My Favorite Kale Salad?

  • 1-2 bunches of kale
  • 2 pomegranates
  • 1 bunch green onion (half chopped half blended)
  • 1 large bunch dill (half chopped half blended)
  • 1 bunch mint (half chopped half blended)
  • 2 Tbs tahini (I used 2 Tbs hemp seeds)
  • 2 cups currents or raisins (I didn’t use raisins at the demo)
  • ½ cup pure lime juice
  • ½ cup orange juice
  • 4 dates
  • 2 cups walnuts
  1. Wash, de-stem, and schiffinade kale
  2. Chop using either a food processor S blade, or a knife and cutting board, half of the bunches of scallion, dill, and mint
  3. Deseed pomegranates (with a large spoon, banging on the outside of 1/2 of the fruit so the seeds just fall into your palm)
  4. chop walnuts
  5. Blend juice, dates, and the other half of the bunches of green onion, dill, and mint
  6. Massage dressing into kale thoroughly with gloved or very very clean hands
  7. Using tongs, mix in nuts and pomegranate seeds
  8. Serve chilled

Check it out! Only 2 cups of kale has plenty of:

  • calcium for strong bones
  • vitamin K for heathy blood
  • vitamin A makes for night vision like a superhero and also is able to defend your cell integrity, like
  • vitamin C in acting like an antioxidant to not only keep you from getting sick! But antioxidants may also prevent cell damage that could result in pre-mature aging (wrinkles), cancer, heart disease, muscle soreness from exercise, and a slew of other health issues!
  • folate which is essential for proper DNA production and healthy cell formation
  • potassium to keep your muscles and nerves communicating properly (yes this includes your heart muscle!)
  • fiber to keep your gut happy as well as stabilize blood sugar and help with weight maintenance by helping you to feel satisfied. Oh KALE YES

According to the USDA’s Supertracker , only 2 cups of chopped kale provides:

Nutrients Amount Per Portion
Protein 6 g
Carbohydrate 12 g
Dietary Fiber 3 g
Total Sugars 0 g
Added Sugars 0 g
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.2 g
Omega 3 – EPA 0 mg
Omega 3 – DHA 0 mg
Cholesterol 0 mg
Minerals Amount Per Portion
Calcium 201 mg
Potassium 658 mg
Sodium 51 mg
Copper 2009 µg
Iron 2 mg
Magnesium 63 mg
Phosphorus 123 mg
Selenium 1 µg
Zinc 1 mg
Vitamins Amount Per Portion
Vitamin A 670 µg RAE
Vitamin B6 0.4 mg
Vitamin B12 0.0 µg
Vitamin C 161 mg
Vitamin D 0 µg
Vitamin E 1 mg AT
Vitamin K 944 µg
Folate 42 µg DFE
Thiamin 0.1 mg
Riboflavin 0.2 mg
Niacin 1 mg
Choline 0 mg

Best Chili I Ever Ate, And It Was Vegan.

When I come home from school, mom knows I’ll be asking for her chili and cornbread.  Yesterday, I had fun helping her make it.  When my dad got home from work, he started stirring the pot, too.  A memory I will never forget. A bowl of chili is more than a bowl of chili, it is comfort, love, and a healthy meal for strength and vitality. Enjoy ❤

chili3

Mom’s Vegan Chili

Level: Easy Prep: 25 minutes Cook: 30 minutes Serves: 6-8 servings,

Adapted from Emeril Lagasse’s Vegetarian Chili

Equipment:

  • Large Pot
  • Stovetop
  • Large Knife and Large Cutting Board (or use the food processor S blade for quicker rough chop)
  • Spoon

Ingredients: Feel free to chop as finely or as roughly as you prefer.  I like big chunks of mushrooms and veggies, but a more fine chop will give a delicious meaty texture as well.

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  • 2 Tbsp vegetable oil (we used safflower)
  • 1 1/2 cups chopped yellow onions (learn to chop an onion)
  • 1 cup chopped red bell pepper
  • 2 Tbsp minced garlic
  • 1 medium zucchini, stem ends trimmed and cut into small dice
  • 2 cups corn kernels (we used frozen)
  • 1 1/2 pounds portobello mushrooms (about 5 large), stemmed, wiped clean, and cubed
  • 2 Tbsp chili powder
  • 1 Tbsp ground cumin
  • 1/4 tsp salt
  • 1/4 tsp cayenne
  • 2 14.5oz cans of diced tomatoes (Muir Glen Fire Roasted – No Salt Added)
  • 3 cups canned black beans (drained and rinsed)
  • 1 15oz can tomato sauce
  • 1 cup low sodium vegetable broth/stock
  • diced avocado and chopped green onion, garnish

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Steps:

  1. In a large pot, heat the oil over medium-high heat.  Add the onions, bell peppers, and garlic, stirring until soft, about 3 minutes.
  2. Add zucchini, corn, and mushrooms, and cook, stirring, until soft and the vegetables give off their liquid and start to brown around the edges, about 6 minutes.
  3. Add the chili powder, cumin, salt, and cayenne, and cook, stirring, until fragrant, about 30 seconds.
  4. Add the tomatoes and stir well. Add the beans, tomato sauce, and vegetable stock, stir well, and bring to a boil.
  5. Reduce the heat to medium-low and simmer, stirring occasionally, for about 20 minutes.
  6. Remove from heat and adjust seasoning to taste.

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Rough Nutrient Estimate Per Serving (Based on 6 Servings):

  • 311 Calories
  • 7g Fat
  • 13g Protein
  • 51g Carbohydrate
  • 12g Fiber
  • 0g Cholesterol

Mom’s Incredible Cornbread

chili4

Ingredients:

  • 1 C all purpose flour
  • 1 C cornmeal
  • 1 Tbsp baking powder
  • 1/2 tsp salt
  • 1/2 C sugar
  • <1/2 C oil
  • 3/4 C non-dairy milk
  • 3 Tbsp apple sauce
  • 1 tsp vanilla
  • 1/4-1/2 tsp fine grated lemon zest

Steps:

  1. Preheat oven to 400 degrees F and spray 8 x 8 inch square pan
  2. Combine and mix dry ingredients and wet ingredients in separate bowls
  3. Fold wet into dry ingredients (do not over-mix, mixing flour too much with wet ingredients will create proteins that will form a tough product)
  4. Pour into 8 x 8 inch pan and sprinkle a little sugar over the top
  5. Bake for about 18 minutes or until desired texture. No worries about undercooked eggs. Share with those you love most ❤ 🙂
Vegan Chili
Portions: 7

Food GroupsAmount Per PortionGrains0 ounce(s)Whole Grains0 ounce(s)Refined Grains0 ounce(s)Vegetables4¼ cup(s)Dark Green0 cup(s)Red & Orange1 cup(s)Beans & Peas1¾ cup(s)Starchy¼ cup(s)Other1¼ cup(s)Fruits0 cup(s)Fruit Juice0 cup(s)Whole Fruit0 cup(s)Dairy0 cup(s)Milk & Yogurt0 cup(s)Cheese0 cup(s)Protein Foods0 ounce(s)Seafood0 ounce(s)Meat, Poultry & Eggs0 ounce(s)Nuts, Seeds & Soy0 ounce(s)Oils1 teaspoonLimitsAmount Per PortionTotal Calories232 CaloriesEmpty Calories*38 CaloriesSolid Fats22 CaloriesAdded Sugars16 Calories*Calories from food components such as added sugars and solid fats that provide little nutritional value.Empty Calories are part of Total Calories.NutrientsAmount Per PortionProtein10 gCarbohydrate38 gDietary Fiber10 gTotal Sugars14 gAdded Sugars4 gTotal Fat6 gSaturated Fat1 gMonounsaturated Fat 1 gPolyunsaturated Fat3 gLinoleic Acid1 gα-Linolenic Acid0.1 gOmega 3 – EPA0 mgOmega 3 – DHA0 mgCholesterol1 mgMineralsAmount Per PortionCalcium98 mgPotassium1158 mgSodium255 mgCopper509 µgIron4 mgMagnesium78 mgPhosphorus256 mgSelenium14 µgZinc1 mgVitaminsAmount Per PortionVitamin A67 µg RAEVitamin B60.6 mgVitamin B120.0 µgVitamin C52 mgVitamin D6 µgVitamin E3 mg ATVitamin K23 µgFolate122 µg DFEThiamin0.3 mgRiboflavin0.4 mgNiacin8 mgCholine63 mg

www.SuperTracker.usda.gov