Salt or liquid aminos Poultry seasoning Garlic powder Onion powder
1/2 cup of onions
2-3 cloves of garlic
1 tsp cornstarch
1/2 bag of frozen vegetables
1 pie crust or cornbread mix
Creamy Cashew Soup Base:
1/2 cup raw cashews (soaked if not using a high-speed blender) 1/2 cup water or broth or nut milk 1/2 tsp dried thyme 1/2 tsp salt 1/4 tsp fresh lemon juice 1 tsp corn starch
Pie crust – Cornbread mix can be prepared and used to top the pie in place of a pie crust.
DIRECTIONS:
Rehydrate soy curls and if you’d like you can fry in an air-fryer for 2 minutes or bake in the oven for 10 minutes to get some crispiness on those edges.
Stir-steam 1/2 cup of onions adding seasoning/flavor along the way.
Prepare the “Creamy Cashew Soup Base” by placing all of its ingredients into a blender. Add about 1 tsp of cornstarch at the end so that it will thicken as it cooks in the pan.
Add vegetables, soy curls and soup base to the pan with the onions. Stir until thickened.
Add the pot pie mixture to your baking pan. You may want to add a dab of oil to the baking dish before adding pot pie mixture.
Bake in the oven for 20 – 30 minutes at 350 degrees Fahrenheit.
Serve with a simple side salad. One possibility may be spinach, carrots, nuts/seeds and an oil-free dressing.
INGREDIENTS:⠀
1/2 cup raw cashews (If not using a high-speed blender, it’s important to soak for 3 hours and drain – which is a good practice anyway)⠀
2 cloves Roasted Garlic
1/2 tablespoon smooth raw almond butter⠀(You can also use sunflower seed butter.)
1/2 cup water⠀
2 tablespoons rice vinegar⠀
2 teaspoons blended peeled lemon⠀
1 tablespoon red onion chopped⠀
2 teaspoons Savory Spice Blend (Recipe on nutritionfacts.org)
1 teaspoon white miso paste⠀
3/4 teaspoon date sugar (or 1 pitted date, chopped)⠀
1 tablespoon minced fresh parsley⠀
1 teaspoon chopped fresh dill or 1/2 teaspoon dried⠀
⠀ Directions to make the dressing:
1) In a blender, combine all the ingredients except the parsley and dill, and blend until smooth. Transfer the dressing to a bowl and stir in the parsley and dill. Taste and adjust the seasonings, if needed.
2) Cover and refrigerate for at least an hour to allow the flavors to develop. Stir or shake before serving.⠀
⠀
Always remember, meals can be very simple, but still full of flavor. Link to Instagram Post
Make a bowl/platter of grains, legumes, and vegetables. Try to always include raw veggies too. Then top with a tasty oil-free sauce/dressing.
Ingredients for the featured “bowl” recipe on this page:
Millet
Corn
Power greens
Green onions
Tomatoes
Almonds
Sunflower seeds
Pumpkins seeds
Cranberries
15 Bean soup (prepared) – or a can of your favorite beans
Avocado
Cucumbers Add a sauce/dressing
Here is a great way to enjoy dehydrated soy curls. The texture was very similar to chicken. I was so surprised and pleased at the outcome of this dish. I’ve made it two weeks in a row, so far. Take a look below at this easy, delicious, and satisfying recipe. (Video below.)
I’m looking forward to trying dehydrated soy curls in another dish in the near future and I will be sure to share it with you if it’s as successful as this one.
Ingredients
Dehydrated Soy Curls (See notes below.)
Rice or noodles (for serving)
Vegetables of your choice, I used:
2 cloves of garlic
2 green onions
1/2 yellow bell pepper
1/2 red bell pepper
8 ounces of frozen broccoli
Extra spices (optional)
For the marinade:
3/4 cup warm water /veggie broth
3 to 4 tbsp sweetener (agave, honey, date paste, etc.)
1/4 cup low-sodium soy sauce (I used a gluten-free tamari sauce.)
2 tsp sambal oelek chile paste or sriracha or pepper flakes to taste (optional)
2 tsp mirin rice wine (or any cooking wine)
2 to 3 tbsp rice vinegar
1.5 tsp toasted sesame oil
2 tsp grated fresh ginger
3 cloves minced garlic
1 TBS thickening agent such as cornstarch (look for NON-GMO), tapioca, or flour of your choice.
Directions
Mix the marinade ingredients, add the soy curls, and mix to coat.
Soak for 19 – 15 minutes, and stir 1/2 way through soaking time to make sure all the soy curls are covered.
Options: (1) You can remove the soy curls from the marinade and air-fry the soy curls at this point as recorded in the YouTube video below. Or, (2) Pan-fry the soy curls using a small amount (1 tsp) of oil. Or, (3) Add the soy curls at the end just before serving.
Remove the soy curls from the pan if you used the pan to brown them a bit.
Stir-steam the garlic and onions until softened.
Add bell peppers and cook for about 2 minutes.
Add the frozen broccoli and cook until tender.
Add thickening agent of your choice to the left-over marinade, add the soy curls and mix well to incorporate all of the flavors for about 2 minutes.
If you don’t have any fresh vegetables on hand, you might enjoy a bag of frozen stir-fry vegetables.
Looking for NON-GMO cornstarch? I do know that SPROUT’S carries their own brand. Otherwise, you might try this RUMFORD NON-GMO CornStarch on AMAZON (affiliate link).
Try serving over brown rice or brown rice noodles.
This is the chickpea salad that I’ve had a few times this week. Sometimes with rice and sometimes just the chickpeas, salad greens, and dressing. I also made it a warm bowl by using chickpeas, veggie balls (IKEA), basmati rice, and collard greens. (I’ll have to add a photo of the bowl with collard greens later this week.)
So you can make it a cold salad or a warm bowl is what I’m hinting at.
Ingredients:
Chickpeas (cooked/seasoned)
Veggie Balls (Or even more chickpea falafel balls.)
Greens (Cold for a salad or cooked for a bowl.)
Rice
Optional add-ins: olives or dried beets (as shown in the photo)
Directions:
1. Place all ingredients in a bowl and serve with this Savory Tahini Dressing.
This recipe can be eaten at any time of the day. Today I had it for breakfast. The ingredients are simple and it’s easy to prepare, especially if you have leftover cooked potatoes. This makes about 2 servings.
Ingredients:
2 – 3 medium golden potatoes
1/4 onion (or 4 green onions), thinly sliced
1/4 of a head of cabbage
5 – 6 white or baby Bella mushrooms (or any mushrooms which you prefer)
2 TBS fresh parsley
Directions:
Option 1: (Already cooked potatoes such as those cubed/sliced/hashed and oven-baked.)
Stir-steam onions and mushrooms for about 2 minutes. (If using green onions, use the bottom harder parts first and reserve the green tops for serving.)
Add the cabbage. Stir-steam until it begins to wilt.
Add in the cooked potatoes and heat until warmed.
Serve with fresh parsley (and chopped green onion tops, if using them) and additional seasonings such as salt/pepper.
Option 2: (If you do not have cooked potatoes.)
Stir-steam onions and mushrooms for about 2 minutes. (If using green onions, use the bottom harder parts first and reserve the green tops for serving.)
Add cubed/sliced potatoes and about 1/4 cup of water.
Allow the potatoes to cook slowly until they are soft but still firm.
Add the cabbage. Stir-steam until it begins to wilt.
Serve with fresh parsley (and chopped green onion tops, if using them) and additional seasonings such as salt/pepper.
Notes:
You could also cook all the vegetables and then add a side of already cooked hash browns so that they can be served crispy.
These plant-based burgers are not meant to mimic a meat-based burger, but they do make a delicious and satisfying alternative between two slices of bread (or lettuce). Plant-based burgers can be made using a variety of ingredients. Below is a template that you can follow to create your own one-of-a-kind burger patty. I think the must-haves include onions, bell peppers, garlic, and mushrooms. But whatever you create, don’t forget the most important part – the seasonings! Your favorite spices can be added for the best flavor to fit your own taste buds.
Ingredients:
1/2 cup of bell peppers, onions, and mushrooms, lightly sautéed – This can be any combination that you choose up to about 1/2 cup of ingredients. I think these three make a great base of flavorings for any combination of burger mix you choose.
1 cup of cooked grains – It’s best that the cooked grains are dry and separate, not mushy.
1 1/2 cup of beans – Any bean of your choice or any mixture of beans up to 1 1/2 cups.
1/4 to 1 cup of additional vegetables, finely chopped – I suggest cooking the harder veggies such as root vegetables, but the remaining (such as leafy greens) can be added when raw.
Choose 1 binding ingredient your binding ingredient to help hold the mixture together: 1 flax egg, 1 chia egg, or 1 tsp of psyllium husk powder (or 1 TBS psyllium husks)
Additional flavorings: Salt, pepper, and any of your favorite spices. Don’t be afraid of adding flavor!
Directions/Notes:
Lightly sauté the bell peppers, onions, and mushrooms in water to avoid added oils.
If using harder additional veggies such as carrots, or beets, it’s perfectly fine to cook those too.
Puree or mash beans, leaving a bit chunky will be good for the texture.
Remember to finely chop any raw vegetables that you intend to add to the mix.
Adding grains will create a firmer texture, but the grains are not necessary. If you decide to omit grains, you may need to cook the burger a bit longer on lower heat. If your burger is not holding together without the grains, add more beans, or be sure to use psyllium husk/powder.
If using a flax or chia egg, prepare this in a bowl. When the “egg” is ready add all the other ingredients and form it into a patty. If using psyllium husk/powder, add the psyllium along with all the other ingredients and mix well.
You can cook the burger patties on a stovetop (a low heat setting is recommended). Or you can place it in the oven between 350 to 400 degrees Fahrenheit until the desired firmness is reached. (The goal is to dry out and firm up the burger patties while they are cooking.)
Create a G-BOMB mealby including these burger ingredients: Leafy greens, beans, onions, mushrooms, flaxseeds/chia seeds. For dessert, add a berry sorbet and you have covered all of the G-BOMB requirements.
Plant-Based Burger Template:Click here to download/print.
Cinnamon apples are definitely a fall delight for the tastebuds. So this warm smoothie hits the spot from fall throughout the winter months.
This one takes a little extra prep work to prepare it just like I prefer it. Even though I use a Vitamix blender, I like to do a bit of the cooking on the stovetop. This is because I like to use banana as a sweetener, but I don’t want to blend a banana in the Vitamix until it becomes steamy. If you do not have a Vitamix (or blender that can handle hot liquids), blend the ingredients first and then warm them on the stovetop.
I hope this smoothies provides a great start to your day. Enjoy!
Tips: Using frozen bananas, you can also use these same ingredients to make a cold smoothie.
INGREDIENTS
1 – 2 bananas, room temperature – unless you want a cold smoothie (or another sweetener of your choice)
1/2 cup applesauce (or 1/2 cup fresh apples that have been stewed on the stovetop using water)
1 cup of water or use plant-based milk for extra creaminess
1 – 2 TBS Almond Butter
Dash of cinnamon spice (or any winter spice you like or a combination of more than one)
1 cup of spinach (optional) – I just like to get leafy greens in any way that I can and spinach is hardly noticeable.
1/2 avocado (optional) – Definitely add avocado if you do not use bananas. This will help to thicken the smoothie. If using avocado, I suggest skipping the spinach or the smoothie will be very green.
DIRECTIONS (For a warm smoothie):
Warm the applesauce (apples) and water (or plant-based milk) on the stovetop until you reach a desirable temperature.
Add the warm ingredients to the Vitamix and blend with the remaining ingredients.
Spinach artichoke dip is expected to be cheesy, right? That’s right, so just because this is a vegan dish made using only plants, doesn’t mean it cannot trick their tastebuds. This dish will convince others, despite there not being any cheese and no trace of nutritional yeast inside of this dish. (Nutritional yeast is the usual ingredient for plant-based recipes that provide the “cheezy” flavors.) Yet, the plant-based yogurt adds tartness and the cashews and potato add the creamy texture.
My husband loves artichokes, so he was my inspiration for trying out this dish. This recipe caught my eye as I was scrolling through some of Nisha’s YouTube (RainbowPlantLife) Videos. Nisha’s recipes have all been wonderful. I’m not a huge fan of artichokes, but this was very tasty and I look forward to making it again.
Also, be sure to check out the nutrition comparison facts below for the REAL details about how this plant-based recipe is low in calories, low in fat and is cholesterol FREE!
More Inspiration:
There are so many more ways you can use this recipe to create new dishes. See the video at the bottom of this post to see the steps and two additional ways I used this dip.
INGREDIENTS
1/2 cup yellow onion, finely chopped
3 large garlic cloves, minced
10 ounces fresh spinach, chopped
12 to 14 ounces of artichokes (can or jar), marinated (or not)
1 cup plain, unsweetened dairy-free yogurt (unsweetened coconut yogurt will make for the creamiest, but I used HEB almond yogurt the first time I made this and it was good.)
1 1/2 TBSP cooking wine (Or even rice vinegar. I used a bit of both. The original recipe used distilled vinegar.)
1/2 cup raw, unsalted cashews (soak in warm water if not using a high-speed blender)
1/2 tsp fine salt (may require less if using marinated artichokes)
1/4 to 1/2 tsp ground black pepper
1/2 packed cup cooked, peeled gold potato
OPTIONAL: red pepper flakes, for garnish, pita chips or veggies for serving
DIRECTIONS
Preheat the oven to 375 F (190 C).
Add the onion, garlic, and 5 TBSP (]water to a small pan over medium-low heat. Bring to a simmer, and cook 5 to 8 minutes or until tender, stirring occasionally.
The original recipe says to add the spinach to the pan in small batches, stirring and tossing the spinach until it is well cooked and wilted before adding the next batch. Repeat until all the spinach is cooked well. This will take about 10 minutes. Turn the heat off. But, since I chopped the spinach using the pulse function of the food processor, I added all to the pan at once and stirred only a few minutes to allow it to wilt. Then I turned off the heat.
The original recipe says to roughly chop the artichokes into quarters. But my artichokes were already quartered and I put them into the food processor to chop even more.This will release lots of liquid, so drain the excess. Squeeze out the excess liquid so it doesn’t end up watery. I used a fine strainer and pressed the artichokes into the strainer using the back of a spoon. Add the artichokes to the cooked spinach mixture, and set aside.
Add the yogurt, vinegar/wine, cashews (soaked if necessary), salt, and pepper to a high-powered blender or food processor. Starting slowly, blend the ingredients. Add the potato also to the blender, blend on high until completely. smooth. Scrape the sides if needed, and blend once more. Pour over the spinach and artichoke mixture and stir to combine well.
Pour the mixture into a 9-inch cast-iron skillet, pie dish, or an 8-inch square baking dish. Bake uncovered for 25 minutes or until the top looks firm and set and is bubbly. Let cool for 5 to 10 minutes. For a kick, add some red pepper flakes on top before serving with pita chips or veggies.
NOTES/TIPS
A food processor will make this an easy and quick recipe. I used one to chop and mince onions before cooking. I also used it to chop the artichokes and to chop the spinach (each chopped separately).
Look for organic potatoes to avoid pesticides.
As always, don’t forget to taste your dish prior to calling it “done” (of course, before baking it)
