Raspberry Cheesecake | Vegan, Gluten Free, Divine

Make it cherry ;P Haha have fun with this one! You seriously can’t mess it up. I invite you to truly savor the beautiful people in our lives right now and have this memorial day be one of utmost gratitude. If you are having a celebration and feel anxious around food at parties, this is your time to seriously practice self trust, self love, and release the ideas of shame around certain foods. We are here to be happy and free, and we can choose a perception that serves us. No more beating ourselves up. Just fully enjoy!

If you feel called to help those who have been wounded in war, whether that be physically, mentally, or even a loved one of a wounded warrior, I invite you to donate to the Wounded Warrior Project. This is a very progressive organization active in helping those who need it most. I am confident the funds will help. Or, if you live in the SoCal area, it would be awesome to see you at their 5k in late August.

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Crust:

  • 20 medjool dates, pitted
  • 6 oz raw almonds
  • 1 tsp vanilla extract

Steps:

  1. Line a 9×6 baking dish with parchment paper (feel free to try round spring cake pan, pie plate, or square pan!)
  2. Using food processor S blade, blend the crust ingredients until well combined and pressable texture for crust, nice and chunky, not paste or butter
  3. Press crust evenly into parchment lined dish

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Cheesecake:

  • 2 cups raw cashews, soaked in the fridge overnight and drained
  • 7 medjool dates, pitted
  • 1 cup plant based yogurt, I like lavva brand
  • 2 cups raspberries or frozen pitted cherries
  • 1 tsp vanilla extract
  • 1-2 more cups raspberries or frozen cherries, blended, to make a decorative swirl

Steps:

  1. Soak cashews overnight, drain and rinse.
  2. Blend cheesecake in a high-speed blender like a Vitamix or use your food processor S blade again.
  3. Spread evenly over crust and freeze overnight
  4. Keep in the fridge for up to 1 week
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5 Soy-Free Vegan Protein HACKS + “TUNA” MELT SANDWICH RECIPE

So if you really knew me, you would know that I have considered myself vegan for 8+ years and I LOVE SEAFOOD. I grew up north of Boston where lobster rolls, clam chowdah, tuna melts, cod, haddock, salmon, scallops, muscles.. all of it. Were what I grew up on and 😛 I’m obsessed with. AND I chose not to purchase those foods anymore because of many reasons, a few I mentioned in the video. My mom’s birthday was Sunday May 19th and I know one of her favorite meals is a simply divine tuna melt. So I made, in honor of her, the best damn vegan tuna melt everr

!!  TuNa MeLt  !!

Chickpea “Tuna” Adapted from the amazing forks over knives website

  • 1 can chickpeas, drained and mashed
  • 3 Tbsp tahini
  • 1-2 tsp mustard
  • ¼ cup onion
  • ¼ cup celery
  • ¼ cup pickle
  • kelp
  • Turmeric
  • Salt
  • Pepper

Mix well!

Ooey Gooey Melty Cheez:

  • 2 C. potatoes, diced large
  • 1 C. carrots, diced large
  • 1/2 C. water
  • 1/4 C. olive oil (or just use 1/4 an avocado)
  • 2 tsp. salt
  • 1 Tbsp. lemon juice (fresh is best!)
  • 1/2 C. nutritional yeast flakes
  • 1/4 tsp. onion powder
  • 1/4 garlic clove (or 1/4 tsp powder)
  • Dash of cayenne
  1. Boil the potatoes and carrots until soft.
  2. Blend potatoes and carrots with the rest of the ingredients on high in blender until the cheese is extremely smooth. I use my high-powered VitaMix blender.
  3. Store in refrigerator for up to a week

Enjoy!!

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Taco ‘Meat’, Nacho ‘Cheese’, and Baked Tortilla Chips | Cinco De Mayo Recipes – Dietitian Vitamin Katie

I’ve decided if you don’t like Mexican food, you simply haven’t tried enough of it yet. There is such variety! The colors, flavors, textures YUM! Like. They had avocado toast on lock way before it became a $15 hot ticket item at legit every cafe in Beverly Hills. The recipes I provided below are off the chaaaiinnss people. Like. SERIOUSLY. I made them with my friend Sky and she actually, after trying one chip with nacho cheese and taco meat, fell to the ground and yelled, “How have I lived so many days without this!?” lol Seriously so good. Can’t wait for you to try!

United We Dream

In this video, I put more on the table than just a few healthy recipes. As a Zumba instructor, Mexican food connoisseur, and a friend to many who identify as Hispanic, Mexican, and Latino, I gave a shout out to the organization United We Dream for taking a stand. I hope you check them out and support! With how grateful I am for all of the diversity of cultures in my life, it can be overwhelming feeling like there is nothing I can do to help. United We Dream makes it easy and I am so grateful.  If you just want the recipes skip forward to 7:27 in the video. 

Taco ‘Meat’:

•2 cups zucchini, finely diced
•1 cup brazil nut, ground (I used walnut)
•½ cup crimini mushrooms, finely diced
•½ cup onion, minced
•5 tablespoons Mexican chili powder
•¼ cup celery, finely minced
•2 Tbs nutritional yeast
•2 Tbs lemon juice
•1 teaspoon Himalayan salt
•1 teaspoon garlic, minced
•½ tsp cayenne
1.  grind nuts into flour
2.  add in chopped veggies
3.  add in Mexican fiesta seasoning, nutritional yeast, garlic, lemon juice
4.  mix!

Nacho ‘Cheese’

2 C. potatoes, diced large
1 C. carrots, diced large
1/2 C. water
1/4 C. olive oil (or just use 1/4 an avocado)
2 tsp. salt
1 Tbsp. lemon juice (fresh is best!)
1/2 C. nutritional yeast flakes
1/4 tsp. onion powder
1/4 garlic clove (or 1/4 tsp powder)
Dash of cayenne
1. Boil the potatoes and carrots until soft.
2. Blend potatoes and carrots with the rest of the ingredients on high in blender until the cheese is extremely smooth. I use my high-powered VitaMix blender.
3. Store in refrigerator for up to a week

Baked Tortilla Chips

Small organic corn tortillas, no toxic additives in the ingredients 👀
1. Preheat oven to 400-420*F and line a baking sheet with parchment paper
2. Slice tortillas into 6 ships and spread evenly on parchment so none are stacking
3. Bake for about 15 minutes or until chips are golden and crispy 🤪🤪🤪✨ enjoy

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Daily Green Smoothie Bowl + Chocolate n Chickpea Oat Cookies | Vegan, Gluten Free

Not into salads? Just don’t have the time? Still want to feel your absolute best!?

Ditto! (well, I love salads) But honestly this is such a life savor for me because:

a. It actually tastes like ice cream (and if you know me, you know I cannot live without ice cream)

b. It is chock full of essential vibrant nutrients and satisfaction to recover from hard workouts and feel energized and stoked about life

c. I actually don’t have to take more than 5 minutes to make it. (really) !

 

Green Smoothay:

  • 4 cups greens (fresh or frozen stick them in the freezer to keep them from going bad!)
  • 2 tsp spirulina
  • Probiotics, I used biohm
  • 1-2 bananas (fresh or pre-peeled and frozen)
  • 1/2 – 1 cup frozen blueberries
  • 1 scoop plant protein powder, I used plant fusion cookies and cream
  • 1 cup almond milk
    Blend until smooth and top with hemp seeds, granola, and more berries!

I topped my bowl with these Chocolate n Chickpea Oat Cookies 😛

Adapted from Tofu Fit Girl

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Chocolate n’ Chickpea Oat Cookies

  • 3/4 cup rolled oats
  • 1 cup chickpea flour
  • 2 ripe mashed bananas
  • 1/3 cup almond butter
  • 1/4 cup cacao powder
  • 1 Tbsp maple syrup
  • 1/2 cup raisins
  • 1/2 cup chopped walnuts
  • ~1/4 cup almond milk

Mix all ingredients in a bowl and bake at 350*F for 15 mins

Enjoy!

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3 Fave Soup Recipes + WHY I’M OBSESSED WITH SOUP?! | Vegan Dietitian

Why am I obsessed with soup?

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  1. Moist Cooking Method

    Fact: The way we prepare our food changes its nutrient content.  So, if you’re going to cook your food, in a soup is the best way! Cooking in water means the food can’t go over 212*F.  This is a plus because the higher the heat, the more nutrients are denatured and destroyed and the more carcinogenic properties begin to form.  With moist heat, there is now browning or charring occurring.  Also, in a soup all of the nutrients are cooked into the broth instead of drained out.  So you’re eating all of those incredible vitamins and minerals instead of pouring them down the drain with the water.

  2. Medicinal Ingredients

    Is it possible to make a whole foods plant based soup that isn’t medicinal magic?  Flavor it up with ginger, garlic, and onion,  Throw in that turmeric and black pepper and make a curry. Use all those veggies you never heard of like romanesco, leek, and lion’s mane mushroom.  The ingredients in hearty wholesome soups and stews are powerful disease prevention and reversal medicine for a calm mind and a happy healthy and long beautiful life!

  3. Variety on Variety

    Vegetable soups, bean stews, creamy squash, chili, bisque, even chilled raw soups! The possibilities are endless.  Thickening up by blending with cashews, chopping some veggies chunky, blending others, using vegetable juices for a base, maybe even coconut milk, garnishing with pumpkin seeds, or even avocado.  There are so many kinds of soups. I eat them almost daily and don’t think I’ll ever get sick of them.

  4. Easy Peasy

    Feeling lazy? Me too.  I’m down to heat up some water and throw in all my favorite veggies and spices any day. ( me everyday ) Yay soup!

  5. Underrated AF

    Soup is a great option.  Sure, if you get it in a can it can have some extra sodium look for less than 300mg of sodium per serving or find “no salt added” or “low sodium” options and maybe if you get them at a restaurant they’ll have some oil, but overall, whole foods plant based soups and soups are an incredible option not to be overlooked.  Please try making at LEAST one of these recipes this winter!

THE RECIPES

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1. TOMATO BISQUE

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Serves: 4

adapted from http://www.DrFuhrman.com

Ingredients:

  • 3 cups carrot juice (3 pounds of carrots, juiced, or put 2-4 carrots chopped in a blender with enough water to reach 3 cups and blend until smooth) (they sell carrot juice at whole foods and trader joe’s)
  • 1 1/2 pounds fresh tomatoes, chopped or 1 (26 ounce) BPA-free carton chopped tomatoes
  • 1/4 cup unsalted, unsulfured dried tomatoes, chopped
  • 2 celery stalks, chopped
  • 1 small onion, chopped
  • 1 leek, chopped
  • 1 large shallot, chopped
  • 3 cloves garlic, chopped
  • 2 tablespoons no-salt herb seasoning blend, adjusted to taste
  • 1 teaspoon dried thyme, crumbled
  • 1/2 cup raw cashews
  • 1/4 cup chopped fresh basil
  • 5 ounces spinach or baby kale

Instructions:

  1. In a large saucepan, add all ingredients except the cashews, basil and spinach. Simmer for 30 minutes.
  2. Remove 2 cups of the vegetables with a slotted spoon and set aside.
  3. Puree the remaining soup with the cashews in a food processor or high-powered blender until smooth.
  4. Return the pureed soup along with the reserved vegetables to the pot.
  5. Stir in the basil and spinach and heat until spinach is wilted

2. MAMA’S CHILI

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  • 2 Tbsp water for sautéing + some nearby
  • 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
  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.

3. THE HERO POT

  • A large pot
  • 1 red onion
  • 2 garlic cloves
  • 1 small chunk of ginger
  • 1 tbsp ground or fresh turmeric
  • 1 sweet potato
  • 1 cup red lentils
  • ~6 cups filtered water
  • ~1/2 cup broccoli
  • ~1/2 cup celery
  • ~1/2 cup mushrooms
  • ~1/2 cup peas
  • Lime and avocado to garnish
  1. Prep ingredients: chop vegetables, mince garlic + ginger
  2. Sautee onions and garlic in pot in 1/3 cup of water (keep a jug of water nearby to add as needed)
  3. Add turmeric, lentils, sweet potato, and 5 cups of water and bring to boil for about 10 minutes
  4. Turn down heat to simmer and add in rest of ingredients to simmer for about 15 minutes
  5. Take your superhero medicine 😛

enjoy ❤

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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.

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

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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!

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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!