Category Archives:easy vegan recipes

11
Nov

3 Simple, Healthy Holiday Snacks

vegan chocolate mousseThough the holidays are a great joy for those of us that love to cook, it can be a decidedly unpleasant time for those that get stressed out in the kitchen. Whether you are planning a party or headed to a potluck, these simple, healthy holiday desserts will find a happy home at a Thanksgiving dinner, a Hanukkah celebration or a Christmas meal.

All of these recipes feature natural, plant-based ingredients, which means that you are also making an effort towards celebrating a healthy lifestyle, too. More and more studies show that eating a plant-based diet is the most healthful for our bodies and for the planet. This is especially important during the holiday season, when people are tempted to indulge all their cravings! But don't worry– these healthy holiday desserts are nutritious and delicious!

Chocolate Spice Pudding

This is a super decadent dessert hiding healthy secret ingredients– avocado, dates and coconut! The creaminess in this pudding comes not from dairy or tofu, but from the natural, healthy fats in avocado and coconut butter. You can use more or less dates for a less sweet pudding, and add any holiday spices you might like: ginger, cardamom, clove or even chili powder! Shown in photo above.

1 avocado
¼ cup dates, pitted
1 Tablespoon vanilla or almond extract
½ cup coconut butter
½ cup raw cacao powder
1 teaspoon cinnamon
Pinch sea salt
Honey or agave, as needed

  1. Blend all ingredients together until totally smooth. Taste and adjust seasonings, adding more dates or spices as you like. If it is not sweet enough, add some honey or agave as needed. Enjoy at room temperature or cold. Makes 2 cups pudding.

vegan caramel cornHomemade Vegan Caramel Corn

Who doesn't love caramel corn? It's salty, sweet and totally snackable! These recipe uses a homemade caramel sauce that can be used on other desserts too: use as a sauce for ice cream, brownies or on apples.

1 Tablespoon coconut oil
½ cup popcorn kernels
½ cup dark brown sugar
¼ cup Earth Balance vegan margarine
¼ cup plant-based milk
½ teaspoon salt (optional)

  1. To make popcorn: Heat 1 Tablespoon coconut oil in a large stockpot. When oil is warm, add popcorn kernels. Cover, shake cook on medium-low until most popcorn has popped. Shake pan gently to ensure even popping- but don’t open the lid or your popcorn will escape! Remove from heat after popping noise slows down- be careful not to burn the popcorn.
  2. To make the caramel: Add brown sugar, Earth Balance and milk to a small saucepan. Simmer on very low heat for five minutes, stirring once or twice. Mixture will be very bubbly. Remove from heat after five minutes and stir in salt if using. Hot sugar is very dangerous- please be careful!
  3. Add popped popcorn into a large cookie sheet and drizzle with caramel. Toss to coat, and let set for five minute to set and dry. Makes about 8 cups caramel corn.

Carob Spiced Nuts & Seeds

These sweet and spicy nuts and seeds make great toppings for puddings or pie, but they are also a great snack in between meals. Choose whichever nuts are your favorite: pecans, walnuts, sunflower seeds and pumpkin seeds are the best options. If you are not familiar with carob powder, this is the perfect place to enjoy its earthy, malty flavor. Find carob powder (raw or toasted, both will work here) in the baking aisle or bulk section of your natural grocery store. 

3 cups nuts or seeds
¼ cup coconut sugar (can substitute brown sugar)
2 Tablespoons coconut oil
2 Tablespoons carob powder
2 teaspoons cinnamon
Pinch salt

  1. In a large skillet, dry toast the nuts/seeds over medium heat until fragrant.
  2. Meanwhile, mix brown sugar, coconut oil, carob powder, cinnamon and salt in a small bowl.
  3. When nuts are finished toasting, add coconut oil mixture and toss to coat. Let cool completely before serving. Makes 3 cups.

DSCN1087

Posted:   |   Categories: chocolate, easy vegan recipes, Food+Drink, holiday, plant-based
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16
Sep

Ancient Grains Series: Make the Most of Millet!

millet whole grain

millet in a jar!

Millet is not a well-loved grain, but it should be! Not only is this tiny seed nutritious and versatile in the kitchen, it's much more affordable than it's seedy cousin, quinoa.

If you've not yet heard of millet, let's start with the basics. Millet is a small, yellow pseudo-grain that looks similar to quinoa, and will likely be found in your health food store in the same section as other whole grains (find it in the bulk section for the most economical option!). Like amaranth and buckwheat, millet is considered an ‘ancient grain,’ one of the many grains grown for thousands of years. This little super seed is even mentioned in the Bible! Though it is not terribly common in the United States, millet is a common grain in North Africa and China, where it is a staple grain.

But why eat millet? Millet is high in insoluble fiber, manganese, tryptophan, magnesium and phosphorus– nutrients that are helpful in preventing many lifestyle diseases including diabetes and heart disease. And as an extra bonus, according to World’s Healthiest Foods, “Millet [is] a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion."

But aside from all that good stuff, millet is simple and easy to enjoy. But it must be said, it's not so tasty plain! Millet needs a little love to make it, well, loveable! Here are some of my favorite tips for cooking with millet, and one of favorite recipes for Millet 'Fried Rice.' This easy recipe features all the flavors of traditional fried rice, but uses our newest whole grain and heaps of veggies for a wholesome meal or side dish. This recipe was originally featured on Vibrant Wellness Journal.

How to use Millet: 

  • Basic preparation is 2 cups water/broth to 1 cup millet. Bring water to a boil, add a pinch of salt, add millet. Cover, lower heat, and simmer for 15 minutes. Remove cover and let stand 10-15 minutes before eating.
  • Cook with quinoa to change it up! Use 2 cups water/broth and 1/2 cup quinoa and millet.
  • Add cooked or dried millet into muffins and breads for an interesting whole-grain boost.
  • Toss cooled (or leftover) millet into greens to make a whole-grain salad.
  • Try millet instead of other grains for a whole-grain pilaf.
  • Millet flour is also available for gluten-free baking IMG_0159

Millet 'Fried Rice'

1 cup millet
2 cups vegetable broth or water
2 Tablespoons high-heat oil (peanut, safflower, etc.)
¼ cup sliced red onion
½ cup sliced mushrooms
½ cup shredded or diced carrots
3 cups finely sliced green cabbage
¼ cup sliced green onion
1 Tablespoon mirin (Japanese rice cooking wine)
1 Tablespoon soy sauce
1 Tablespoon toasted sesame oil
Sesame seeds for garnish

  1. In a saucepan, bring broth/water to a boil. Add millet, stir, cover, and simmer for 15 minutes or until soft. Remove from heat and let cool.
  2. In a large skillet heat 2 Tablespoons oil over medium high heat. Add onions, mushrooms, and carrots and sauté until wilted. Add cabbage and cook until very soft, about five minutes.
  3. Stir in green onions and millet and sauté over high heat until millet browns slightly. Drizzle mirin, soy sauce, and sesame oil onto mixture and cook until liquid is absorbed, adding more liquid if you like. Garnish with sesame seeds.
  4. Remove from heat and serve. Enjoy!

Yield: 3-4 servings

Posted:   |   Categories: ancient grains, easy vegan recipes, Food+Drink, whole-grain
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09
Sep

Ancient Grains Series: Buckwheat

buckwheat_teaLast week we introduced you to amaranth, an ancient grain that is gluten-free and totally wholesome. We're continuing our series today with another great (gluten-free) grain– buckwheat. Despite its name, buckwheat is not related to wheat and is thus totally safe for those who are intolerant or allergic to gluten.

Like many other ancient grains, buckwheat is botanically a seed, related to some more common foods like beets, chard and spinach. Buckwheat seeds, called groats, can be found in various forms. Whole (unhullled) buckwheat is not very common and takes a bit of time to prepare (either grinding into flour or sprouting); the hulls are most often removed and used for pillows! Hulled buckwheat can be cooked like rice and used in pilafs, porridge, and stuffing. Kasha is buckwheat that has been toasted and has a nutty, mild flavor. Buckwheat flour is also available and can be used alone or in combination with other grains for gluten-free baking. Check out the list below for lots of great recipes for whole buckwheat groats, buckwheat flour, and even a recipe for sprouted buckwheat treats!

One of the things that sets buckwheat apart from other grains or seeds it its distinctive earthy, seedy flavor. Soba are buckwheat noodles that are traditional in Japan, often served in miso broth or other rich sauces. Buckwheat is also commonly found in Central Asian foods, such as blinis, buckwheat crepes from Eastern Europe, or Kasha Varnishkes, a Slavic dish that includes herbs and pasta. But buckwheat is truly an international star– it's found in foods from Europe, Russia, Nepal, China and India.

And why add buckwheat into your diet? This awesome little seed contains high levels of phosphorus, zinc, copper, selenium and manganese than other cereal grains or pseudo-grains. Buckwheat is also very high in fiber, which helps us with a healthy digestion. Buckwheat measures very low on the glycemic scale, thus making it a good choice for those watching their blood sugar.

Recipes abound for this awesome little seed. Here are some of my favorite recipes for buckwheat and buckwheat flour.
buckwheat cereal, with yogurt.

Crunchy Buckwheat cereal, like granola, but BETTER!

From my site, Vibrant Wellness Journal, an easy Crunchy Buckwheat Cereal recipe. Similar to granola, but with the distinctive earthy taste of buckwheat groats.

These Sprouted Buckwheat Bites from Nicole at A Dash of Compassion look truly amazing! Easy, raw, natural treats!

From Green Kitchen Stories, one of my favorite vegetarian cooking blogs, a wholesome biscuit recipe featuring oat flour, buckwheat flour and fresh grated apples. The dough is a bit tricky to work with, so be sure to measure carefully and be patient! Look how lovely these biscuits are:

GKSApple_biscuits_3

Even the New York Times sings the praises of buckwheat. Check out this post for links for buckwheat pancakes, recipes with soba noodles (often made with wheat and buckwheat) and more.

Vegetarian Times has a great recipes I've used many times for Banana Buckwheat Pancakes. They also feature whole buckwheat groats in a black bean soup, which looks really delicious and cozy for cool weather.

And finally, from Babble, a beautiful buckwheat breakfast porridge as a change from oatmeal! Perfect for cool weather breakfasts and the months move closer to winter.

buckwheat-porridge-7

Posted:   |   Categories: easy vegan recipes, Food+Drink, gluten-free, whole-grain
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