Getting Healthy from the Inside Out

Archive for the ‘Vegan’ Category

Chia berry pudding

When I tell my clients I’m planning on shifting to a Vegan (and as raw as possible) diet, I often get crossed eye looks. When the majority of people’s diets out there are (often) highly processed, nutrients cooked out of the food, and replaced with chemicals and fillers, it seems foreign for someone to willingly walk away from all that convenience.

But with proper planning and preparation, eating Vegan is easy and Raw fairly simple! Though I do still eat animal products occasionally (though I’m trying to keep it to byproducts like yogurt and whey powder) I’m hoping to make the transition to 100% Vegan and eventually as much Raw as possible. For now, I’m trying new recipes and taking my time finding what works for me!

The hardest thing was breakfast. When I usually only ate eggs, it was hard coming up with something to replace it with.

Until now!

I’m totally addicted to this berry pudding- and it has lots of options with using different berries!

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INGREDIENTS:

1 banana
1 1/2 cups mixed berries (try 1 cup strawberries and 1/2 cup another berry)
1/2 cup almond milk
3 tbsp chia seeds

DIRECTIONS:

In a food processor, process the fruit until smooth. Add the milk and chia seeds, pulse until blended.

Asian Slaw with Ginger Peanut Dressing

I’ve never (EVER!) been one for coleslaw… but when I saw this recipe, I couldn’t help but think it sounded amazing! Since I needed to go to the grocery store that morning, I picked up the ingredients I needed- shockingly, I had quite a few of them!

Have a look at the original recipe- it’s beautifully photographed with virtually step-by-step pics! I did make a few changes to the recipe (which are noted below) namely in the type of oil and I used tahini paste instead of peanut butter- which I refuse to keep in the house!

Servings: 6 as a side dish

Ingredients

For the Dressing

  • 1/4 cup honey (or other liquid sweetener to make it Vegan)
  • 1/4 cup peanut oil
  • 1/4 cup unseasoned rice vinegar
  • 1 tablespoon Braggs soy sauce
  • 1 teaspoon Asian sesame oil
  • 1 tablespoon tahini paste
  • 1/2 teaspoon salt
  • 1/2 teaspoon Frank’s hot sauce
  • 1 tablespoon minced fresh ginger
  • 1 large garlic clove, minced

For the Slaw

  • 4 cups prepared shredded coleslaw
  • 2 carrots, shredded (about 2 cups)
  • 1 red bell pepper, thinly sliced into bite-sized pieces
  • 1 cup frozen shelled edamame, thawed
  • 2 green onions, finely sliced
  • 1/2 cup chopped unsalted peanuts (or you can leave them whole)
  • 1/2 cup loosely packed chopped fresh cilantro
Instructions
  1. Make the dressing by combining all of the ingredients in a medium bowl. Stir until the tahini paste is dissolved. Set aside.
  2. Combine all of the slaw ingredients in a large bowl. Add the dressing and toss well. Let sit at least ten minutes so vegetables have a chance to soak up the dressing. Taste and adjust seasoning if necessary (I usually add a bit more salt.) Serve cold.

Nutritional Value per serving:

  • Calories: 258
  • Fat: 18 g
  • Carbs: 22 g
  • Sugar: 14 g
  • Protein: 5 g

Zucchini Carrot Slaw

Back at the beginning of summer I was trying to decide which “eating discipline” I wanted to try… Or try again as in this case! My curiosity was between Paleo and Vegan (again) though, this time, specifically Raw… or as much as possible…

I’ve seriously been thinking about Vegan… again! But before taking the plunge, I figured I would play with new recipes! And the good part is that, for the most part, I can have it on the side as I continue trying Paleo!

This recipe does fall under both! And made up… kind of a couple recipes mashed together.

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INGREDIENTS:

1 Carrot
1/2 Zucchini
1 1/2 Tbsp guacamole (or avocado)
1 Tbsp Veganaise
Lemon Juice
Flax Seeds

DIRECTIONS:

Using a potato peeler or julienne peeler, shave the carrot and zucchini into about 4 inch strips long and 1/4″ wide. Kinda like fettuchini! Place in large bowl and set aside.

In a small bowl, combine the guacamole, Veganaise, and lemon juice. Stir until well combined.

Pour over zucchini/carrot and stir until evenly coated. Sprinkle with flax seeds.

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I usually have guacamole in the house which is why I used that instead of a slice of avocado… either, I’m certain, would work fine!

I recently tried Veganaise instead of Mayonnaise as I saw a show that was doing a blind taste test and it was liked the most of 5 different brands of mayo type dressings. I’m certain regular mayo, or even Greek Yogurt would work equally as well.

Pineapple “Gelato”

MMMmmmm… pineapple! Nothing screams tropics than a nice juicy pineapple! And nothing beats a nice fresh juicy pineapple!

(screw the canned stuff!)

You may try and convince yourself that the canned stuff is adequate, but lets face it- it’s not!!! Some fruits you can “get away” with the canned stuff, but not pineapple! Once you go fresh, you’ll never want canned again!

But how do you get through the chain link armor to the sweet goodness?!

You don’t really “peel” a pineapple. It’s more like mining for gold with a hammer and chissel! Though it probably seems similar to scaling fish as well- bits and pieces flying everywhere- especially if you don’t cut into the flesh enough! However, I’d take “scaling” a pineapple over fish anyday! At least you don’t have the smell!

But once you get into the good stuff- be prepared to pucker! Tart, tangy, sweetness- there’s all sorts of tastes in one!

I was stupid excited to try gelato with pineapple! I’m certain I’ve had it before, but combining it with coconut milk would be a taste of the tropics and perfect for the stupid hot weather we’d been having recently! Not to mention, light on fat compared to icecreams!

INGREDIENTS:

  • 1 fresh pineapple
  • 2 cans lite coconut milk, such as from Thai Kitchen

DIRECTIONS

  1. Remove top, bottom, and tough outer scales and inner core from pineapple. Cut into chunks.
  2. In food processor, process until smooth. If desired, once pulsed a few times, remove 1/2 cup or so of finely cut pineapple to top with when serving.
  3. Add both cans of coconut milk and process until smooth.
  4. Freeze according to icecream maker instructions.

Note that I’m certain an icecream maker doesn’t have to be used, but it’s how I made it! The process of the icecream maker is to incorporate air during the freezing process, making it fluffier.

The pineapple flower I wanted to try after seeing a pictograph of making them- the link no longer works, but the “photo essay” is pretty easy to follow! The hardest part was cutting it thin enough without tearing and figuring out how long and at what temp to bake it at!

The ONLY way this could have gotten better was if I actually remembered to put in the Malibu Rum during the last 5 minutes in the icecream maker! Instead I used it like a sauce… which was just fine!

;D

Vegan Lentil Walnut Loaf

First off, I’m not Vegan… any more. I used to be, but (I’ll say it) I missed meat! However, I’m always willing, able, and excited to try new Vegan recipes as, I’ll admit, I’ve been thinking recently about maybe possibly “going Vegan” again… for the summer when fruits and veggies are readily available.

Maybe… probably not… BUT I will continue to try Vegan recipes and try and get a good repetoir of meatless dishes handy… just in case!

This will be the second time I’ve made this recipe– I LOVE it! I made it last week for my lunches during the week. Same again for this week! Though this time I didn’t double the recipe, so I’ll only have it once a day instead of twice!

Not that it’s not just that good! I loved having it twice- I just don’t want to get bored of it!

Quite a few people turned their noses up at it- the mere word “lentil” seems to put people off. Is it the color? Lets face it, the green lentils (at least) look rather unsavoury. And lets not even get into the texture! They pretty much turn to mush! There’s not a lot of flavor, so how do you cook them?   

So why should you eat them? They’ve been eaten for the last 9500+ years! That’s a long time! They can be stored for periods of time, so it’s easy to keep in the house and for those saavy enough, they can be sprouted for even more benefits. They are high in fiber and has the 3rd highest percentage of calories from protein of legume or nuts (behind soybean and hemp). Though high in iron, phytates reduce the amount actually absorbed. soaking over night or sprouting increase the bioavailability of the iron.

Okay- enough of WHY you should eat this. Just make the darn recipe and decide for yourself! (Even my husband liked it!)

Ingredients:

  • 1 cup green lentils
  • 3 cups vegetable stock or broth
  • 1 large yellow onion
  • 1 large carrot
  • 1 stalk celery
  • 2 tbsp olive oil
  • 2 tsp minced garlic
  • 1 cup breadcrumbs
  • 3/4 cup chopped walnuts
  • 3 tbsp ground flax mixed with 1/2 cup water OR 1 egg white
  • 1 tsp oregano
  • 1 tsp sea salt
  • 1/2 tsp ground black pepper
  • for topping—
  • 2 tbsp ketchup or BBQ sauce
  • 1 tbsp pure maple syrup or Honey
  • 1 tbsp balsamic vinegar

6 Servings

Directions:

Preheat your oven to 350 degrees.

In a small bowl, combine the ground flax and 1/2 cup water. Set aside.

Simmer together the lentils, broth and a pinch of salt for about 25 minutes or until the lentils are tender and have absorbed all the broth.

Meanwhile, prepare your veggies. Chop the onion, grate the carrot and dice the celery. Saute the onion and celery in the olive oil over medium high heat for six minutes, or until tender, not caramelized. Add the garlic and carrot and cook for about another four minutes.

Toast the walnuts in the oven for six to seven minutes. Add them to the onion/carrot/garlic mixture on the stove and stir well.

Add the oregano, salt and pepper as well and then take the mixture off the stove and transfer to a large bowl.

Add the breadcrumbs, flax/water (or egg white) and cooked lentils and toss well. Press mixture into a greased loaf pan and set aside while you make the topping.

In another small bowl combine the ketchup, maple syrup and vinegar. Spread on top of loaf. Bake for 40 minutes and then out on a plate.

Leftovers make great sandwich stuffers!

NUTRITIONAL INFO Per Serving

  • Calories 292
  • Fat 15 g
  • Carbs 32 g
  • Fiber 6 g
  • Sugar 9.5 g
  • Protein 18 g

TIP: You can easily find walnut pieces (or whole) in the grocery store and chop them, which is what I did the first time, but you may find you get big chunks. When I was at the store, I found walnut crumbs which were perfect!

Garlic Basil Zucchini Pasta

Ever since lurking on Pinterest, I’ve been itching to try new recipes- but I’m happy to say that this is a Kaylee original. Well… I’m certain there’s other recipes out there similar (or even the same) but I made this on my own, no recipe, and it turned out (if I do say so myself!) pretty darn good!!! Actually, I loved it!

With only 5ish ingredients, you probably have most in the house! I decided to buy an actual Basil plant- as it was about 1/2 the price of the fresh cut herbs, most of which I wouldn’t be able to use before having to throw out! I’ve actually managed to have some luck keeping basil alive!

 

Serves 1 

INGREDIENTS:

  • 1 small zucchini
  • Garlic
  • Fresh Basil
  • 1 tsp Nutritional Yeast
  • Fresh cracked pepper
  • Oil

DIRECTIONS:

It took me a while (okay, actually only 2 days casually looking and locating it in the second store- Winners of all places!) to locate a “grater” that would do the job. It’s a julienne “peeler”, which would cut the zucchini into nice thin strips!

 

Key to this is to cut the zucchini in half first! Otherwise as you get into the center of the zucchini, it will catch on the edges of the peeler and make a mess!

Peel and finely mince the garlic- I love garlic, so I used 3 relatively large cloves, so lessen it if you aren’t necessarily a garlic fan!

I’m not a huge basil fan as it tends to be a little overpowering, so I used 2 decent sized leaves and minced finely.

In a small pan, add a little oil. I’m talking “wave the oil over the pan” small amount of oil!!! I use an oil pump and lightly mist the pan. Let it heat and add the garlic. Make sure the oil is warm before adding the garlic, otherwise the garlic will absorb the oil rather than cook in it.

Once it’s cooked a bit and starting to become fragrant, reduce the heat slightly and add the zucchini strips, stirring regularly to coat with remaining oil and mix the garlic throughout. As the zucchini strips become more pliable and “pasta-like” add the minced basil, stir to mix. After about a minute, sprinkle 1 tsp of nutritional yeast and a few turns of a pepper mill and stir to mix.

Once on plate/in bowl, top with more fresh cracked pepper and eat immediately!

 

Serve with fish or chicken- I was having tilapia, but the zucchini pasta cooks so quick, it was ready before my fish! So if you’re having it with something, make sure it’s virtually finished cooking before starting the zucchini!

One addition I might make next time (I’m happy I bought 2 zucchini!!!) is adding 1/2 tsp fresh lemon juice while it’s cooking and top with some fresh lemon zest! Either way, it was delicious!

Red Quinoa and Black Bean Salad

This recipe is so good and tasty, you’re probably wondering why I didn’t put it on my website first before banishing it to the archive website! Well, the fact of it is I realized it was yet another recipe from Oh! She Glows! I feel like I’m turning into her private recipe tester! I think at least 2 of the last 3 monthly recipes have been from her site and I don’t want to show favortism, lol!

However, there’s no denying this is a fantastic recipe! Below is the recipe I made… as I have made changes (as usual)… the link above is to the original.

INGREDIENTS:

 For the salad:

  • 1 cup uncooked Red quinoa
  • 1 (14oz) can black beans, drained and rinsed
  • 1 red pepper, chopped
  • 1/4 cup fresh Cilantro, finely chopped
  • 2 Green Onions, chopped
  • 1 cup fresh corn (optional) or 1 can corn niblets
  • 1 small avocado, chopped into 1 inch pieces (optional)

 For the dressing:

  • 4-5 tbsp of fresh lime juice (Juice from 2 small limes) I used zest and juice from 1 large lime and it was just as yummy!
  • 1/2 tsp kosher salt, or to taste
  • 1/2 tsp Freshly ground black pepper
  • 1-3 garlic cloves, minced
  • 1/4 cup fresh Cilantro, finely chopped
  • 1/4 cup extra virgin olive oil
  • 1/2 tsp ground cumin, or more to taste

 

Directions:

1. Cook 1 cup Red Quinoa according to package directions… I’m certain it doesn’t matter what color the quinoa is- I’ve made it with both red and white!

2. While quinoa is cooking, prepare the chopped vegetables and whisk together the dressing.

3. Allow quinoa to cool after cooking for about 5 minutes. Fluff with a fork. Add the beans and vegetables and toss well.

4. Drizzle dressing over salad and toss well with salt and pepper to taste. Bring salad to room temperature before serving. Keep fresh in a sealed container for 1-2 days.

NOW! The website says it makes about 5 cups… but I got 7 cups! As well, she states it can be stored 1-2 days… but I was eating mine for about a week with no adverse reactions! Now, I didn’t make mine with the avocado as I can never manage to get a ripe one for when I’m making the salad! I’m certain that would affect how long to store it!

Eat it as a side, as a main, for lunch or dinner, this is a fantastic recipe with lots of possibilities! Tonight I made it and stuffed a bell pepper with it and topped it with a little cheese!

It was 1/2 Cup of the salad in the pepper- so depending on how you cut it and the actual size, that will vary!

Stuffing veggies is a great way to add more into your diet without it feeling like you’re eating a ton more! Bell Peppers are an excellent source of Vitamin A & C, a good source of B6, Folate, and fibre! A little messy to eat, it will sure to fill you up!

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