autumn quinoa bowl with candied butternut squash

Love autumn with this lightly sweet and savory quinoa bowl.  The smell of roasting butternut squash lighted coated in sugar and cinnamon will fill your home with the most aromatic fall smell.  All of these flavors go deliciously together and to me, tastes like fall in a bowl!

Ingredients

Serves 2

• 2 cups cooked quinoa
• cook your quinoa by substituting vegetable broth for the water for a more flavorful quinoa
• 1 half of a butternut squash 
• 1 T olive oil
• 1 T coconut sugar (or light brown sugar, but coconut is best)
• 1/4 t cinnamon
• 4 T dried cranberries
• 2 T raw pepitas (shelled pumpkin seeds)

1. Peel, seed, and cube your butternut squash into 1 in pieces.
2. Place in a bowl and coat with 1 T olive oil.  Add in the cinnamon and coconut sugar and stir to coat evenly.
3. Roast in a glass baking dish for about 40 minutes in an oven preheated to 425 degrees, stirring halfway through.
4. Per Serving - Add 1 cup cooked quinoa to a bowl and top with half of the roasted squash, 2 T dried cranberies, and 1 T pepitas each.

Basic "Chik'n" Barley Soup

This is a super basic, simple version of a vegan chicken noodle soup.  I didn't use any actual "chicken" type substitute, but I did use a vegan chicken broth bouillon that I found at Whole Foods.  I've been using a veggie broth bouillon lately for most of my soups, but the chicken noodle soup flavor that these bouillon cubes had totally reminded me of eating Campbell's soup as a kid!

Ingredients

Serves 2-4 

• 4 cups water
• 2 vegan "chicken broth" bouillon cubes
• 4 stalks celery
• 3 carrots, peeled
• 1 small onion
• 1 cup quick cook barley
• 1 Tbs coconut or olive oil
• Salt and Pepper to taste

1. Begin to dissolve the 2 bouillon cubes in 2 cups of warm water.
2. Dice the celery, onion, and carrots. 
3. Heat the oil in a large pot over medium high heat.
4. Add the carrots, onion, and celery to the pot and cook until the vegetables are softened, stirring frequently.  About 10 minutes.
5. Reduce the heat and add the 2 cups of dissolved bouillon to the pot as well as another 2 cups of water (4 total).
6. Add the barley and bring the pot back to boil.
7. Salt and Pepper to taste.  I personally liked a lot of fresh cracked black pepper with this recipe.
8. Reduce heat and simmer covered for 20-30 minutes, stirring occasionally. 

Microwave Vegan Buffalo Dip

I'm so excited about this recipe!  I've been trying different variations of a buffalo chicken dip that we used to make in college.  That recipe called for 2 bricks cream cheese, cheddar cheese, and ranch dressing.  The first few rounds mimicking that original recipe but with vegan substitutes didn't really hit the spot.  There's something about the vegan cream cheese that just doesn't work, but inspiration finally hit, and I think the secret is using tofu sour cream instead of cream cheese.  

This result is what I came up with using four simple ingredients and a microwave.  This serving size would be great for two people to share.  Double it or more to take to a party as a great dip or appetizer!  Serve with tortilla chips.

Ingredients

Serves 2

• 2 frozen chik'n patties, like boca burger
• 1/2 c daiya cheddar shreds
• 1/4 c tofu sour cream
• 1/4 c buffalo sauce

1. Microwave each chik'n patty for 1 minute in the microwave.
2. Dice both patties into cubes.
3. Combine all ingredients in a microwave safe bowl and mix well.
4. Microwave for one minute.
5. Stir and microwave for another minute.
6. Stir and serve with tortilla or pita chips.

Basic Vegan Cashew Cheese Sauce

I've been really wanting to try making my own cashew cheese sauce but have always been intimidated because I don't have a food processor.  I came to find out that by soaking the cashews I could easily make a delicious creamy cashew cheese sauce using my immersion blender.  I've since been experimenting with different takes on this basic recipe but this is the basic recipe that I have been using as a base and is definitely good on its own!

Ingredients
Makes about 2.5 cups

• 1 cup raw cashews
• 3/4 c almond milk
• Juice of one lemon
• 1/4 tsp paprika, heaping
• 1/2 tsp onion powder, heaping
• 1/2 tsp garlic powder, heaping
• 1/2 tsp salt
• 1/4 c nutritional yeast
• 1/2 to 1 cup water

1. Soak the cashews in warm water for at least 2 hours.
2. Combine all ingredients except the water.
3. Using an immersion blender, work the ingredients into a smooth a consistency as possible.
4. Transfer the mixture to a saucepan and heat over medium heat for 10-20 minutes stirring very frequently.
5. Add 1/2 to 1 cup extra water to achieve desired consistency.  Don't add extra water for more of a dip consistency.  Add more water for making a cheese sauce for noodles or vegetables.

Adapted from this recipe.

baked balsamic tofu & curry veg burrito

Make a big batch of baked tofu anytime and store it in the fridge for easy sandwiches and burritos like this all week.  The basic recipe for baked tofu is baking marinated tofu slices at 425 degrees in the oven for 20 minutes on each side.  Here I've used Balsamic salad dressing as a marinade and it's so good with the curry flavor of the veggies.

Ingredients 

Serves 4

• 4 whole wheat burritos 
• 1 package super firm tofu, drained and pressed 
• Light balsamic dressing
• Assorted veggies (pepeprs, squash, snap peas, etc.)
• Curry powder
• salt and pepper to taste
• coconut or olive oil
• Optional: tofu sour cream and vegan cheese

For the Baked Tofu

1. After draining and pressing the tofu, cut into long pieces.
2. Place in a bowl and coat with dressing evenly.  Cover and let marinate in fridge for at least 20 minutes or an hour or longer for more flavor.
3. Baked in the oven for 40 minutes turning once halfway through and brushing with more dressing.

For the Curry Veggies

1. Cook vegetables in 1 Tbs coconut oil.
2. Add Curry seasoning and a dash of salt and pepper.  I recommend the taste and adjust method when cooking with curry.  Start with a healthy dash, mix it in, taste it, and go from there adjusting up to your perfect level of curry.  

Assemble the Burritos

1. Warm the tortillas in the microwave.
2. Smear the center of the tortilla with the tofu sour cream and sprinkle a palmful of cheese on top.
3. Layer the veggies and tofu, roll up and eat!

Goji Berry and Cacao Nib Pancakes

Next time you're making pancakes try these super food cakes that are full of nutrition and flavor!

 For a recipe like this, you're gonna want to soak your goji berries.  Gojis usually come dried, but you can add some extra moisture and plumpness to them by soaking them in water for 10 minutes.  

Save the water and throw a tea bag in for extra Goji nutrition in your morning tea as well!

Use your favorite pancake mix and pour batter onto the skillet.  After the pancake starts bubbling and is ready to flip, sprinkle a small handful of goji berries and cacao nibs evenly onto each cake and then flip. 

 It's that easy to pack more super food nutrition into your diet!

buffalo chik'n salad

A simple way to spice your daily dose of greens.  Just a frozen chik'n patty, some supa dupa greens, and some baby bella mushrooms.  I like it without any extra dressing, cause let's face it, i'll eat pretty much anything if it's soaked in buffalo sauce, or pair it with a vegan ranch or blue cheese dressing.

Ingredients

Serves 1

• 2 large handfuls of dark leafy greens, I've used a baby kale mix here
• 1 frozen "chik'n" patty, such as Boca Burger
• 1 small handful baby bella mushrooms, sliced
• 2 Tbs buffalo sauce 
• Make a your own vegan buffalo sauce by mixing Frank's Hot Sauce with a small pad of butter substitute, like Earth Balance.

1. Cook the chik'n patty in the microwave according to package's instructions.  
2. Pour the buffalo sauce onto the patty and use your finger to coat the whole patty in sauce. 
3. Slice patty into about 8 slices.
4. Toss greens and mushrooms in a bowl and top with the chik'n strips and drizzle a little extra hot sauce if preferred or dress. 

spicy sausage and jack muffin

Sausage and cheese sandwiches used to be a staple of my breakfast routine.  Since going veggie I have experimented with lots of meat substitutes and some are better than others for sure.  Morningstar Farms makes a spicy sausage patty that is one of my favorites.  Here's my vegan take on my old breakfast standby.

Spicy Sausage and Jack Muffin

Serves 1

• 2 spicy sausage patties
• 1 whole wheat English muffin, split
• 1/4 of a large onion
• coconut or olive oil
• 1 vegan pepper jack cheese slice cut diagonally into two triangles

1. Slice onion and sauté over medium heat with a small pour of oil until cooked and caramelizing.
2. Cook the sausage according to package instructions on a skillet or in the microwave.
3. Split and toast the English muffin.
4. Layer each half of the English muffin with a cheese triangle, then half the onions, and a sausage patty.
5. Serve with some vegetables or fruit.

sausage & goat cheese empanadas

Decided to try another variation on the easy empanadas that I posted about before HERE.  This time I used the JR Grands biscuits for smaller empanadas.  Bothe are great recipes but these are definitely better suited as appetizers or a side dish rather than a main course.  The preparation is essentially the same, although this time I used veggie sausage patties and goat cheese!

Ingredients

• 4 Veggie Sausage Patties
• 1 small log or container of goat cheese
• 1 tube Jr's Grand Biscuits 

1. Cook the veggie sausage over medium heat in a nonstick skillet using a wooden spoon to break up into sausage crumbles.
2. Lay out the Jr biscuits on a cookie sheet and use the heel of your palm to flatten them into circles.
3. Apply a light smear of goat cheese to the center of each circle and then add a spoonful of sausage to each as well.  
4. Fold the circle over to create a half moon shape.
5. Seal the edges using your fingers and then use a fork to create an "empanada look" by pressing with the fork all around the edge.
6. Bake according to directions or until empanadas are golden brown.

quinoa salad w. hemp & hummus crackers

Peacefood, a vegan restaurant in the UWS, has a "Fluffy Quinoa Salad" on their menu that always seems to be one of their most popular items.  It's looks delicious, but it's always hard for me to bring myself to shell out $10+ for a salad that I know I can make at home for a fractions of the cost.

For the Quinoa Salad:

It really couldn't be simpler.  I found a box of garden vegetable quinoa at my local store and cooked it ahead of time according to the directions using vegetable stock instead of water.   

Chill the quinoa in the refrigerator until cold.

Assemble a salad of darks greens and whatever extra veggies you like.  Here I used a mix of baby kale and other greens and sliced baby portabella mushrooms.

Break up the chilled quinoa with a fork and toss 1/4-1/2 cup quinoa  with the greens depending on how much quinoa you want. 

Dress if needed, I found the veggie quinoa flavor to be enough. 

For the Crackers:

Use four whole wheat crackers, like Ak-Mak.
Spread a light smear hummus of your choice  onto the crackers.  I used jalapeño & cilantro.
Sprinkle with hemp seeds and enjoy. 

sausage & kale scramble

A recent goal for myself has been to get more greens into every meal of the day, including breakfast.  This "scramble" has a healthy dose of baby kale, yellow peppers, shrooms, onions, and some spicy "sausage" for a breakfast kick.  

I paired that with some peanut butter mixed with chia seeds on sesame wheat crackers sprinkled with bee pollen.

Sausage & Kale Scramble

Serves 1

• 1 spicy "sausage" patty heated and crumbled
• 1 handful baby kale
• 1/4 of a yellow pepper
• 1 handful sliced mushrooms
• 1/4 of a small onion sliced
• 1 tsp coconut oil
• salt and pepper to taste

1. Sautee shrooms, peppers, and onions over medium high heat in the coconut oil.  
2. Add baby kale last after the first three ingredients are cooked and sautee until wilted. 
3. Remove from heat and mix with sausage crumbles.

soy chorizo breakfast empanadas

I'm trying to get away from more and more processed foods, but so far there is one things that I haven't been able to give up: Grands Flaky Biscuits and Crescent Rolls.  I know, they are processed, so not vegan, and not the healthiest thing you can eat.  But I love empanadas and so far this is the easiest way I could think of to make something in that style that can be baked instead of fried.  

Ingredients

• 1 Package Grands Flaky Biscuits
• 1/2 Trader Joe's Soy Chorizo
• Vegan Cheese
• Garlic Salt (optional) 

Steps

1. Remove the chorizo from it's casing and heat it up in a nonstick skillet over medium heat, using a wood spoon to break up the chorizo.
2. Lay out the biscuits on a cookie sheet and use the heel of your palm to flatten them into circles.
3. Place a spoonful of chorizo and a serving of cheese onto each circle.
4. Fold the circle over to create a half moon shape.
5. Seal the edges using your fingers and then use a fork to create an "empanada look" by pressing with the fork all around the edge.
6. Top with a a few cheese shreds for garnish and sprinkle lightly with garlic salt.
7. Bake according to directions or until empanadas are golden brown.

farmers market feast

A bike ride to the local farmer's market on Hilton Head Island, SC yielded many organic and locally grown finds.  Armed with some brussels sprouts, shitake mushrooms, and sweet potatoes, I threw together a summery take on my very first post, Cold Night Comfort Food.

I followed the same recipe as the previous post for the brussels sprouts and mash.  Try getting a bite of both the sprouts and mash in the same mouthful.  The touch of maple syrup really brings both sides together nicely.  

For the sautéed  veggies I simple sautéed a 1/4 of an onion, about 8 mushrooms sliced thinly, and a handful kale with some olive oil per serving.

...and it all tasted SO FRESH!!!!

pepper, shroom, and onion flatbread

I have found my new favorite way to make pizza at home and it is SO easy.  I've been using a product called Flatouts.  You can find them in the deli section of your grocery store near the pita type breads.  They are super low in calories but fortified with extra fiber, protein, and nutrition.


I've been making all sorts of different flatbreads, but here's any easy one to start with.

• Start by crisping up the flatbread in the oven.  Spray the flatbread on both sides with cooking spray and place in a 425 degree oven for about 5 minutes on each side.  This  will make the bread crispier before you add the sauce.  

• After crisping your flatbread spread on a spoonful or two or your favorite sauce.  

• Top with diced red pepper and onion, chopped mushrooms, and vegan cheese.  

• Bake for another 5-10 minutes or until the cheese has melted and the edges of the flatbread are browning and crispy!

breakfast polenta two way

As a vegetarian who doesn't like to eat eggs, Breakfast is the one meal of the day where I really feel limited with what my choices are to eat, especially when going out to a restaurant.  I get pancake fatigue very easily!  

Polenta is a great breakfast food to add in to your morning rotation to get a little variety.  It's like grits and a corn cake had a baby, plus it's cheap and easy to cook!  There's even a variety of polenta loaf at my local health foods store made with quinoa!  There are usually flavored polenta loaves too with varieties like sun dried tomato and herb or garlic.

• Simply slice the polenta into 1cm slices.  (4 per serving is good)
• Add enough Olive or coconut oil in a nonstick skillet to coat the bottom on the pan.
• Cook polenta slices for about 5-7 minutes per side over medium high heat and that's it!  The outside should get a little golden and browned while the inside stays a little softer. 
• Optional: Top with vegan cheese and seasoning of your choice.  I usually like to add fresh ground black pepper, red pepper flakes, or garlic flakes.

Here I've shown two different servings.  On the left I've gone for a more more "traditional" breakfast set up pairing the polenta with zucchini cakes and veggie bacon.  Or try a super light breakfast of greens by pairing it with some sautéed asparagus, zucchini, and mushrooms.