Recipe

Simple Summer Gazpacho

With the warm weather approaching I had to make some time for delicious cold soups like this gazpacho recipe. I love having gazpacho for lunches or for picnics. This recipe makes it so easy to cook up that there is really no reason for you not to be able to cook it up. You can always add more hot sauce for a more spicier taste.

Makes 8 cups

Ingredients:

3 cups tomato juice
1/3 cup red wine vinegar
4-5 large ripe tomatoes, quartered
2 ½ cups cucumber, cut into chunks
¼ cup coconut oil, melted and cooled
1 small chopped onion
1 medium green bell pepper, seeded and quartered
dash hot sauce
1 basil leaf, chopped
salt and pepper to taste

Directions:

Place all ingredients in a high powered blender and pulse the ingredients until desired consistency is reached. Serve immediately or store in refrigerator for later.

Nutritional Facts: per 1 cup
105 cal; 2g protein; 7g total fat (1g sat fat); 9g carb; 0mg chol; 262mg sod; 2g fiber

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Recipe

Vegan Black Bean Tacos

These tacos are super easy and delicious. Simply make up the bean salsa and add to your corn tortillas with your favorite toppings for a delicious and satisfying taco. I added some sliced mushrooms, lettuce, tomatoes, and lime to mine; but you could add any toppings that you wish.

Serves 4

Ingredients:

1 large onion
2 tomatoes
2 cloves garlic, peeled
1 chipotle chile in adobo sauce, plus ½ tsp. adobo sauce
1 15oz can black beans, rinsed and drained

Directions:

  1. Cut one-quarter of onion into 3 or 4 chunks. Chop remaining three-quarters of onion, and set aside.
  2. Place medium skillet over medium-high heat. Char onion chunks, tomatoes, and garlic cloves in dry skillet 10 minutes, turning occasionally. Remove onion and garlic to plate while tomatoes continue to blacken. Break up tomatoes with wooden spoon; return onion and garlic to skillet. Add chipotle chile, adobo sauce, and 1 cup water. Bring to a simmer, reduce heat to medium-low, and simmer 15 minutes. Transfer to blender, and blend until smooth.
  3. Wipe out skillet, and coat with cooking spray. Heat over medium heat. Add chopped onion, cover, and cook for 5 minutes, or until translucent. Add beans to salsa mixture, and cook 3 to 4 minutes, or until thickened.
Nutritional Facts: per ½ – cup filling
117 cal; 7g protein; <1g total fat (<1g sat fat); 23g carb; 0mg chol; 268mg sod; 7g fiber; 4g sugars
*This recipe is based off of  a recipe from Vegetarian Times Magazine

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Recipe

Vegan Thai Green Rolls with Spicy Almond Butter Sauce

Vegan Thai Green Rolls

These rolls are so easy to make and are great for a healthy, quick meal. You can serve it up with a side cabbage salad or some rice to make up a full meal, or make a bunch for some appetizers. You can also store all of them in the refrigerator for lunches throughout the week.

Serves 4

Ingredients:

¼ cup coconut oil
2 tsp lime zest
1 Tbs gluten free soy sauce
3 red thai chilies, divided
½ cup raw almond butter
2 Tbs lemon juice
1 cup water
1 zucchini, julienned
1 cup mung bean sprouts
½ bunch basil leaves
¼ bunch mint leaves
4 collard green leaves, ribs removed and leaves halved

Directions:

  1. Combine coconut oil, lime zest, soy sauce, 2 chilies, almond butter, lemon juice, and water in a blender and blend until smooth.
  2. Lay collard leaf flat, and layer zucchini, additional sliced thai chili mung bean sprouts, basil, and mint along the bottom of each leaf. Roll each collard leaf from the bottom into a tight cylinder. Serve with the dipping sauce.
Nutritional Facts: per roll
88 cal; 4g protein; 7g total fat (1g sat fat); 6g carb; 0mg chol; 146mg sod; 2g fiber

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Blog

When to Buy the Best Produce

I always try to get the most out of my fruits and vegetables by making sure I buy them at the right time and the best quality.  It may seem complicated to know when to buy what produce but it’s not as difficult as it may seem. I have created a mini guide to know when to buy the best produce at the store. You will also notice these trends at farmers markets too. Some produce is great all year; for example grapes, bananas, celery, and carrots.

Spring:

  • Spinach
  • Cucumber
  • Pineapple
  • Lettuce
  • Strawberries
  • Green Onions

Summer:

  • Melons
  • Raspberries
  • Blackberries
  • Blueberries
  • Herbs (mint, basil, and parsley)
  • Peaches
  • Apricots
  • Nectarines
  • Bell Peppers
  • Tomatoes
  • Kiwi
  • Zucchini

Fall:

  • Pears
  • Apples
  • Potatoes
  • Squash

Winter:

  • Citrus Fruits
  • Kale
  • Chard
  • Cabbage
  • Onions

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Recipe

Pea and Ricotta Dip

Pea and Ricotta Dip

This dip is not only perfect for an appetizer for a party or for a snack but is super easy to whip up. This is honestly such a good treat to serve your guests on a summer day or even at a picnic. Serve with some toasted bread and some vegetables to complete the dish.

Serves 6

Ingredients:

2 cloves garlic, peeled
1 cup frozen peas
1 cup ricotta cheese
2 Tbs finely chopped fresh mint leaves
1 tsp lemon zest, plus 2 Tbs lemon juice, divided
¼ tsp sea salt
¼ tsp ground black pepper

Directions:

  1. In a steamer basket set over a pot of boiling water, add garlic and peas and steam, covered, for 6 minutes or until very tender.
  2. Meanwhile, to a medium bowl, add cheese, mint, lemon zest, salt, and pepper.
  3. Transfer peas and garlic to a strainer and rinse under cold water to cool; drain well. Add to a mini food processor with lemon juice and process until smooth. Stir pea mixture into cheese mixture and mix well.
Nutritional Facts: per 1/4 cup serving
95 cal; 6g protein; 5.5g total fat (3.5g sat fat); 6g carb; 21mg chol; 117mg sod; 1.5g fiber; 2g sugars
*This recipe is based off of  a recipe from Vegetarian Times Magazine
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Recipe

Simple Vegan Fruit and Nut Clusters

This is a super quick and easy dessert or snack to make for an event or just for some snacks for the week. They are also so delicious and can be kept in the refrigerator for up to 5 days.

Makes 18 clusters

Ingredients:

½ cup chopped pecans
½ cup chopped dark chocolate bar
½ cup bittersweet chocolate  chips
¼ cup dried cranberries
¼ cup dried cherries

Directions:

  1. Preheat over to 350 F. Line large baking sheet with wax paper.
  2. Toast pecans on second unlined baking sheet for 8 to 10 minutes. Set aside.
  3. Melt both chocolates in a medium glass bowl in a microwave for 2 minutes, stopping to stir chocolate every 30 seconds to prevent burning. Stir until chocolate is completely melted.
  4. Stir in cranberries, cherries, and pecans into melted chocolate.  Drop tablespoon size clusters onto prepared baking sheet 1 inch apart. Refrigerate 30 minutes, or until chocolate is set.
Nutritional Facts: per cluster
77 cal; <1g protein; 6g total fat (2g sat fat); 8g carb; 0mg chol; <1mg sod; 1g fiber; 6g sugars
*This recipe is based off of  a recipe from Vegetarian Times Magazine

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Recipe

Monster Veggie Sandwiches

Monster Veggie Sandwiches

Serves 4

Ingredients:

1 tbsp plus ¾ tsp dried rosemary, divided
½ tsp ground cumin, divided
8 tsp sliced almonds
7 Tbs nutritional yeast, divided
2 Tbs garlic powder
2 Tbs plus 1 tsp dried parsley, divided
1 tsp ground black pepper
½ tsp plus ⅛ tsp ground cayenne pepper, divided
2 eggs
4 medium size zucchini, sliced lengthwise and cut in half
1 14.5oz can fire-roasted diced tomatoes
¼ cup chopped fresh basil leaves
2 cloves garlic, minced
1 bay leaf
1 tsp coconut oil
1 green bell pepper, sliced
1 package (4 rolls) Schar Ciabatta bread

Directions:

  1. Arrange oven racks in top and middle position and preheat to 350F. In a small bowl combine ½ tsp rosemary and ¼ tsp cumin. Lightly wet almonds with about ¼ tsp water and toss with spic mixture. Spread out on a small baking sheet. Bake on top rack for 5 minutes, until golden. Set aside. Increase oven temperature to 400F.
  2. In a small flat baking dish, combine 5 Tbs yeast seasoning, garlic powder, 2 Tbs parsley, 1 Tbs rosemary, black pepper, and ½ tsp cayenne.
  3. Line 2 large baking sheets with parchment paper. In a medium bowl, beat eggs. Working 1 at a time, dip zucchini in egg, turning to coat both sides and letting excess to drip off. Press both sides of zucchini in mixture in baking dish. Place coated zucchini on sheet. Repeat with remaining zucchini. Bake on middle rack for 30 minutes, turning halfway.
  4. Meanwhile, prepare sauce: In a blender, combine tomatoes, basil and garlic until smooth. Transfer to a medium saucepan on medium. Stir in remaining ¼ tsp rosemary and cumin, 1 tsp parsley, ⅛ tsp cayenne and bay lead. Cover and simmer on low for 10 minutes. Remove and discard bay leaf. Stir in remaining 2 Tbsp yeast seasoning. Cover and keep warm on low heat.
  5. In a medium skillet on medium heat, sauté bell pepper for 3 minutes. Add onion and sauté 10 minutes more, or until onions and peppers are soft. Toast bread in toaster.

To assemble sandwiches:

  1. Spread 2 Tbs tomato sauce on bottom half of each roll. Layer 3-4 zucchini slices over sauce. Spoon some more tomato sauce over zucchini and top with peppers and onions. Sprinkle spiced almonds over each sandwich.
Nutritional Facts: per sandwich
282 cal; 9g protein; 6.75g total fat (3g sat fat); 41.5g carb; 0mg chol; 426.5mg sod; 8.5g fiber; 6g sugars
*This recipe is based off of  a recipe from Vegetarian Times Magazine

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Recipe

Quick & Easy Vegan Vegetable Pho

Vegan Vegetable Pho

This is a super simple vegetable pho recipe, however you could cook up some pork shoulder steaks if desired. I did end up cooking up a steak for my guests and then added thinly sliced pieces on top. If you would like to add the meat to the dish, simply season pork with salt and pepper and cook in the skillet (that the vegetables were cooked in) while the broth cooks, about 4 minutes per side.

Serves 4

Ingredients:

1 medium onion peeled, and halved
½ tsp. crushed red pepper flakes
2 garlic cloves, crushed
1 cinnamon stick
2 star anise pods
1 tsp. fennel seeds
1 1”-piece ginger, peeled, crushed
8 cups vegetable broth
8 oz rice noodles
Bean sprouts
Steamed snap peas

Directions:

  1. Heat a large cast iron skillet over medium-high heat. Cook onion, cut side down, until lightly charred. Transfer to a plate.
  2. Add red pepper flakes, fennel seeds, garlic, cinnamon, and star anise to skillet. Stir until fragrant, about 1 minute.
  3. Quickly transfer to large saucepan and add onion, ginger, and broth; bring to a boil. Reduce heat to a simmer until broth is flavorful.
  4. Cook noodles according to package directions. Divide among bowls and add strained broth. Top with bean sprouts and snap peas if desired.
Nutritional Facts: per serving
247 cal; 6g protein; 1g total fat (0g sat fat); 52g carb; 0mg chol; 1525mg sod; 2g fiber; 3g sugars

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Blog

Nutritional Yeast: The Basics

Nutritional yeast is a non-active yeast commonly found on molasses and then drained and crushed into flakes or powder. It is known for having a cheesy taste and is high in health benefits. It is mostly used in vegan dishes as a cheese substitute. It has just 20 calories per tablespoon and packed with protein. Many brands are also high in vitamin-B (a vitamin that is found in animal products and therefore is lacked in vegan and vegetarian diets) and gluten-free.

You can easily replace grated cheese in recipes with nutritional yeast. However please note that is strong and therefore a little goes a long way. Some great examples are on popcorn, chips, baked veggies, and pasta.

For more information and recipe ideas here are some great inspiration links:

http://www.wholefoodsmarket.com/blog/get-know-nutritional-yeast
http://vegangela.com/tag/nutritional-yeast-nooch/
http://www.organicauthority.com/11-cheesy-ways-to-use-nutritional-yeast-the-vegan-kitchen-secret/

You can buy nutritional yeast at your local health food store (ie. Wegmans, Whole Foods, Mom’s Organic Market, Harris Teeter…) or on Amazon.

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Recipe

3 Quick & Easy Weekday Recipies

Here are 3 super easy vegetarian recipes that are perfect for weekday meals. I have one of these almost everyday of the week. Each one can be easily adaptable depending on vegetables that are more in season or taste and can be kept in a sealed container for lunches or dinners for the rest of the week.

Cheesy Vegan Gluten-Free Pasta

Serves 2

Ingredients:

2 cups gluten-free pasta
1 Tbs coconut oil
½ cup white onion, diced
½ cup zucchini, diced
½ cup red bell pepper, diced
1 cup marinara sauce
½ cup nutritional yeast
½ tsp sea salt
Cherry tomatoes , halved

Directions:

  1. Boil the water for the pasta and cook as directed on the package.
  2. Heat a frying pan over medium-low heat. Add coconut oil, onion, and zucchini. Cook for around 5 minutes, stirring occasionally. Add the red pepper and cook for another 3 minutes before removing from heat and setting aside.
  3. Add the marinara sauce, nutritional yeast, and sea salt in a small bowl and whisk together until well combined.
  4. Drain and rinse the pasta and return to pot. Add cooked veggies and sauce to the pasta and mix well. Add the halved cherry tomatoes and serve.

Stir Fried Rice

Serves 2

Ingredients:

1 cup brown rice
1 Tbs coconut oil
½ package frozen mixed vegetables
Soy sauce
1 Egg

Directions:

  1. Cook rice according to package instructions.
  2. Heat oil in a large frying pan over medium-low heat. Add mixed vegetables and sauté until almost cooked through.
  3. Add cooked rice to vegetables and mix well. Add desired amount of soy sauce until rice and vegetables are well covered. Cook for another minute.
  4. Add egg and stir into rice until well combined and scrambled.

Tomato Sauce Covered Vegetables

Serves 2

Ingredients:

1 Tbs coconut oil
¼ cup diced onion
1 package of cut portabella mushrooms
½ bell pepper
½ cup sliced cucumber
½ cup tomato sauce
2 Tbs Nutritional yeast

Directions:

  1. Heat oil in a large frying pan over medium heat. Add vegetables until almost fully cooked. Add tomato sauce and nutritional yeast. Cook for another minute stirring occasionally.

*Serve hot with cauliflower (cut or processed to cauliflower rice) or tortilla chips.

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