Saturday, June 29, 2019

Tropical Sorbet, Vegan

  • 2 frozen banans
  • 1 cup frozen mango
  • 1 cup frozen pineapple
1.  Place all ingredients in food processor, and process until ice cream consistency forms (scrape down sides as needed).

Makes 3 servings

Nutrition
Calories 122





Vegan Mexcan Rice

  • 1 cup jasmine rice, uncooked
  • 1 can tomato sauce (8oz)
  • garlic
  • cooking spray
  • salt and pepper
  • 2 cups water
  1. Heat a pan with spray on it.  Stir fry uncooked rice briefly.
  2. Add (onion) and garlic and cook for a couple of minutes.
  3. Add tomato sauce and two cups water, then stir in salt and pepper.
  4. Bring to a boil, cover with a lid, bring heat to low.  Simmer for 15-20 mins.
Makes 4 servings.  

Approximate calories: 173



Sweet Potato Burrito Bowls

  • 1 cup uncooked rice
  • 1 sweet potato, diced
  • Taco seasoning (chili powder, garlic, salt, onion powder)
  • 1 can black beans
  • 1 can corn
1.  Season the sweet potatoes with taco seasoning, and place on parchment paper.  Bake in oven until tender.  About 20 mins at 350.
2.  Cook the rice in the pressure cooker (or however you do it).
3.  Mix everything together.  

Serve in a bowl with vegan sour cream, guacamole, or vegan cheese.  Or, wrap in flour tortillas.

Makes 6 servings

Nutrition (approximately)
Calories 220



Sweet Potato, Kale, Quinoa Burger Patties

  • 3 medium sweet potatoes
  • 1/4 cup quinoa (uncooked)
  • 2 TBSP I can't believe it's not butter
  • 2 tbsp sugar free maple syrup
  • 1/8 tsp cayenne
  • 1 cup chopped kale (or spinach)
  • 1/2 cup panko bread crumbs
  • salt & pepper
  • hamburger buns
  • Toppings (vegan cheese, spinach, tomatoes, mustard, vegan mayo, onions, pickles)
Makes 5 servings

Nutrition (patty only) 
Calories 132
Fat 1g
Carbs 28g
Sugars 3.5g
Fiber 3g
Protein 3g




Roasted Chickpeas

  • 1 can chickpeas, rinsed and drained
  • 1 tbsp apple cider vinegar
  • 1/2 tsp smoked paprika
  • 1/2 tsp ground cumin
  • 1/2 tsp cinamon
  • 1/2 tsp dried basil
  • 1/2 tsp sugar free maple syrup
  • 1/4 tsp sea salt
1.  Preheat the oven to 425.  Line a baking sheet with parchment paper.
2.  In a mixing bowl, combine all ingredients.
3.  Spread onto baking sheet, and bake for 15-20 minutes.  

I served it over Dahl/Rice.

Makes 3 servings

Nutrition (approximate)
Calories 134
Fat 3g
Carbs 22g
Sugar 45g
Fiber 6g
Protein 7g



Noodles with Basil Pesto

Bruce & Mindy adaptation.  Oil free pesto.

I will probably never use pine nuts again.  They are so expensive.

Basil Pesto
  • 2 cups fresh basil  (i used 1 cup basil, 1 cup spinach)
  • 1/2 cup pine nuts
  • 1/2 cup cashews (can sub with walnuts)
  • 2 TBSP Lemon juice
  • 1 TBSP Garlic
  • 3/4 cup avocado (1 small or half a large)
  • 1/2 cup nutirtional yeast
  • salt to taste
I used whole wheat spaghetti mixed with spiralized squash and zucchini.

1.  Blend everything in a food processor. 

Makes 6 servings

Nutrition (pesto only)
Caloires 156
Fat 11.5g
Sat Fat 1g
Mono Sat Fat 5g
Carbs 8g
Fiber 3g
Protin 7g



Mexican Quinoa Casserole



▪ 1/2 cup water
      ▪1 clove garlic, minced
▪ 1 cup uncooked quinoa
▪ 28 oz can diced tomatoes, with liquid
▪ ½ cup water
▪ 2 tbsp nutritional yeast (optional)
▪ 1 tsp cumin
▪ 1 tsp oregano
▪ ½ tsp chilli powder (more if you like things spicy)
▪ Salt & freshly ground pepper
▪ 15 oz can black beans, rinsed and drained
▪ 1 cup frozen corn
▪ 3 cups baby spinach
▪ Toppings of choice: vegan sour cream, avocado, cilantro, vegan cheese, etc.

Instructions Note: I believe i precooked my quinoa in my pressure cooker, and left out the 1/2 cup water
1 Preheat oven to 350F.
2 Sauté (onion) and garlic in a small amount of water until onions are translucent. Remove from heat; and transfer to oven-safe casserole dish.
3 Add quinoa, diced tomatoes (with juice), water, nutritional yeast, tomato paste and spices. Stir to combine.
4 COVER and place in oven and set timer for 60 minutes.
5 Carefully remove casserole from oven and stir in spinach. It will wilt from the heat.
6. Top with sour cream, diced avocado and/or cilantro and serve.

Makes 5 servings Nutrition (Minus toppings) Calories 278 Fat 3g Carbs 53g Sugars 7g Fiber 11g Protein 12g Adapted from Video https://www.youtube.com/watch?v=tAaPfJDfMFs&feature=youtu.be


Lasagna Soup, Vegan

For the soup:
  •  garlic, minced
  • 6 cups vegetable broth, plus more if needed
  • 1 (28oz) can crushed tomatoes (3 1/4 cups)
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 10 uncooked Fiber Gourmet lasagna noodles (215g), broken into large pieces
Optional Toppings:
  • vegan "beef" crumbles
  • vegan mozzarella
  • croutons
  1. Put everything in a bowl and boil until lasagna is tender.
Makes 6 servings:

Nutrition (without toppings)
Calories 119
Fat 1g
Carbs 34
Sugars 4.5g
Fiber 15g
Protein 6g




Kitchen Sink Quinoa Salad

I just kinda threw this together.

  • 1 cup Quinoa, uncooked
  •  1 can garbonzo beans
  • 1 can black beans
  • fresh diced tomatoes
  • carrot strings
  • chopped fresh spinach
  • salt and pepper
  • avocado, optional
  1. Cook the quinoa in the pressure cooker (see recipe below), or however you cook it.
  2. Mix everything together in a bowl.

Makes 6 servings

Nutrition (approximate)
Calories (not including avocado) 242




German Potato Salad

  • 1 lb Potatoes boiled, drained, cooled slightly & cut into 1" pieces
  • 1 tbsp Vegan Bacon diced (optional)
  • 2 tbsp White Vinegar more (or less) to taste
  • 1-2 tbsp Stevia
  • 1/2 tsp Salt
  • 1/4 tsp Pepper
  • 1 tbsp Mustard (Honey or Dijon)
  • 1 tbsp Parsley chopped
Instructions
  1. Boil approximately 3 cups of whole potatoes until a knife inserts easily but just before they get too tender. Drain, cool slightly and then cut into 1" wedges. (I removed the skin in the process).
  2. Add the remaining ingredients while the potatoes are still warm and toss to coat.

Makes 4 servings.

Nutrition (approximate)
Calories 218




Congee

  • cooking spray (optional)
  • 1 cup jasmine rice
  • garlic cloves
  • 8 cups vegetable broth
  • shoestring carrots
  • soy sauce to taste
  1. Heat skillet and spray with cooking spray.  Cook the rice and garlic a couple minutes.  
  2. Add the vegetable broth and bring to a boil.  Turn the heat down, cover, and simmer 1-1.5 hours.  Stir occasionally.  
  3. Add more vegetable broth as needed, season with soy sauce.  
Makes 4 servings

Nutrition (approximate)
Calories 170
Carbs 38g
Protein 2g






Chickpea Salad w/ Citrus Vinaigrette

Ingredients
  • 3 cans chickpeas drained and rinsed (about 3 cups)
  • 1 ½ cups corn fresh or frozen
  • 1 small red pepper chopped
  • 2 TBSP dried cilantro
  •  Fresh diced tomatoes

    Dressing:
  • ¼ cup orange juice (fresh squeezed clementine)
  • 3 tbsp lime juice
  • 2 tbsp sugar free maple syrup 
  • ½ tsp salt
  • 2 tsp white or red wine vinegar

    Make the Salad:
  1. Drain and rinse the canned chickpeas and put them into a large bowl.
  2. Toss red pepper and cilantro  in with the chickpeas.
    Make the Dressing:
  3. Put the orange juice, lime, syrup, salt, and vinegar in a bowl and stir. 
  4. Drizzle the dressing over the salad and mix well.
  5. Serve alone or over quinoa or couscous.
Makes 8 servings

Nutrition
Calories 182
Fat 2g
Sat Fat .5g
Carbs 35g
Sugars 1g
Fiber 6g
Protein 7g