Agave Cornbread Muffins

These agave cornbread muffins are sweet, buttery, moist and delicious.  Applesauce replaces butter and eggs giving them a light fluffy and sweet taste without the harmful fat and cholesterol.  Agave is a lower glycemic sweetener that works great in place of refined sugars and syrups.

This recipe is slightly modified from the original recipe on AllRecipes.com

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Agave Cornbread Muffins

Servings 6 muffins

Ingredients

  • 1/2 cup cornmeal
  • 1/2 cup whole wheat flour
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon pink sea salt
  • 1/2 cup unsweetened applesauce
  • 1/2 cup unsweetened almond milk
  • 1/4 cup Agave or maple syrup
  • 2 tablespoons canola oil

Instructions

  1. Preheat oven to 325 degrees and spray non-stick spray on your muffin tin.

  2. Combine all dry ingredients and whisk together in a mixing bowl.  Add the applesauce, almond milk and agave nectar.  Whisk together.  Slowly whisk in the canola oil. Pour 1/4 cup of mix into each muffin cavity.

  3. Bake 15-20 minutes or until a knife comes out clean from the center.

Crockpot Sweet Potato Chili (Vegan) Over Wilted Baby Spinach

With fall around the corner and winter fast approaching, I’m in the mood to experiment with all different types of chili dishes.  Chili is a quick and easy way to get a good portion of protein, vegan-sweet-potato-chilihealthy carbohydrates, fiber and veggies.  It’s everything you want on your plate combined into one simple and healthy dish.  Making it in the crockpot is an added bonus. I put everything into the crockpot in the morning and by dinner time, it was cooked to perfection.

Using Beyond Beef Feisty Crumbles instead of turkey meat or ground beef saves you over 100mg of cholesterol per serving.  Cholesterol is the stuff that clogs up our arteries, when consumed in excess, and causes the nation’s number one killer- heart attack. You won’t miss the cholesterol and you certainly won’t miss the taste.  This chili tastes as authentic as they come and I don’t even think meat eaters will notice the switch from beef to Beyond Beef feisty crumbles.

But wait–there’s more…everyone knows that chili is best enjoyed with sweet, buttery cornbread!  So how about a recipe that is sweet, buttery tasting but without the damaging saturated fat and cholesterol??  Pair the chili with Agave Cornbread muffins and I promise you’ll be going back for seconds!

I slightly modified this recipe from the original version found on anomadsdream.com

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Crockpot Sweet Potato Chili Recipe (Vegan)

Servings 8 people

Ingredients

  • 28 oz can diced tomato
  • 28 oz can tomato sauce
  • 1 teaspoon chili powder
  • 1/4 teaspoon cayenne pepper (Add more for extra spice)
  • 1 tablespoon ground cumin
  • 1 teaspoon paprika
  • 1 teaspoon smoked paprika (If you don't have- do 2 teaspoons paprika)
  • 1 tablespoon coconut sugar (or omit)
  • 1/2 teaspoon pink sea salt
  • 2 medium sweet potatoes (Peel and cut into chunks)
  • 1 Vidalia onion
  • 1 teaspoon minced garlic
  • 1 14 oz can kidney beans
  • 1 14 oz can black beans
  • 1 cup vegetable broth
  • 1 package Beyond Beef Feisty Crumbles (or omit)

Instructions

  1. Combine all ingredients in your crockpot.  Cook on low for 8 hours.  Optional- add Daiya cheddar shreds or avocado on top. To add extra veggies- serve over wilted spinach.

Recipe: Kale Caesar Pasta Salad (Vegan)

I’m always looking for ways to get more kale into my diet.  Per calorie, it has more iron than beef, it’s loaded with age defying and disease fighting anti-oxidants, it’s high in fiber and calcium and it’s a vegan-kale-caesar-saladsuper anti-inflammatory food.   If you’re someone who doesn’t love the taste of greens- you’ll like this salad.  The vegan Caesar dressing is so tasty that anything it touches instantly becomes delicious!

I made a large batch to have enough for the week, so I used an entire 12 oz package of tricolor rotini plus about 1/2 of a bunch of organic kale.  Just cook the pasta according to the package.  Remove the kale leaves from the stems and chop them into bite sized pieces.  I also added in chopped English cucumber, tomato and orange bell peppers.  Toss everything in a large bowl and then add the Ceasar dressing. I used disposable prep gloves to massage the dressing into the kale leaves. It helps soften them and enhances the flavor a bit.  The recipe for the dressing is below.

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Vegan Caesar Salad Dressing

Chloe Coscarelli's simple yet insanely delicious vegan Caesar dressing. 

Prep Time 5 minutes
Servings 6

Ingredients

  • 1/4 cup Silken tofu
  • 1/4 cup Olive oil
  • 2 cloves garlic (I used minced garlic- 1 teaspoon)
  • 2 tbs lemon juice
  • 1 tbsp apple cider vinegar
  • 1 tbsp white miso (This gives the dressing its salty flavor- if you don't have, make and then adjust salt accordingly)
  • 1 tsp salt
  • 1/2 tsp black pepper

Instructions

  1. Blend all ingredients in a high speed blender until fully incorporated. 

Heart Healthier Smashed Sweet Potato Quesadillas

Mexican food is one of my favorite types of food to eat, but let’s face it, it’s loaded with saturated fat and cholesterol.  Even since going vegan, I’ve always found a way to get my Mexican fix, and I’ve found it’s much easier on your arteries too.  So you don’t have to follow a vegan diet to try out this recipe. You just have to want to protect your heart and yourself from being America’s number statistic- a heart attack victim.

Much of the fat in Mexican food comes from the cheese that is loaded on everything.  Yes, it’s delicious and gooey, but cheese wreaks havoc on your system in the form of inflammation and arterial damage. The next culprit is sour cream, which I have omitted entirely from my Mexican feasts because there is enough flavor in my dishes, and this one too, that you don’t need it.

Using Daiya Pepper Jack Shreds instead of real cheese, you cut out 100% (!!!) of the cholesterol from cheese and about 40% of the fat.  That’s a huge savings!

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Smashed Sweet Potato, Black Bean and Broccoli Recipe

A heart healthier version of your favorite Quesadillas.  Any veggies will do if you're not a broccoli love. 

Course Main Course
Cuisine Mexican
Servings 8 people

Ingredients

  • Flour Tortillas You will need two tortillas per quesadilla. The recipe makes enough for about 8+ quesadillas
  • 5 Sweet Potatoes boiled and peeled
  • 6 heads broccoli chopped into small florets
  • 2 cups black beans rinsed, drained
  • Daiya Pepperjack Shreds
  • 1/2 tsp Each: Garlic powder, chili powder, salt & cumin
  • 1/4 tsp smoked paprika

Instructions

  1. Peel and boil the sweet potatoes for 20 minutes, or until soft enough for a fork to go through easily.

  2. Chop broccoli heads into small florets.  Toss with veggie broth and roast at 375 degrees for about 15 minutes, until soft and slightly crispy.

  3. In a large bowl, smash the sweet potatoes until smooth but a little chunky.  Add in 2 cups of black beans and smash a little more,  you still want the texture of the black beans so don't smash too much.

  4. Add in all of the spices and fold together to incorporate. 

  5. Take a flour tortilla and spread a thin to medium layer of the sweet potato and bean mixture over it.  Add a handful of broccoli on top of that and spread out to make sure broccoli is distributed throughout the tortilla.  Sprinkle the Daiya Pepper Jack cheese on top.  As much or as little as you want. I would say no more than 1/4 cup though. Place the second tortilla on top and press it down a little. In a heated skillet (spray with non stick spray), cook the quesadilla about 3 minutes per side, until each side is golden with a slight crisp. 

  6. Cut into 4 pieces and serve with avocado and salsa. 

Colorful Pasta Salad with Antioxidant Rich Veggies and Vegan Caesar Dressing

Vegan Caesar pasta 1This rich vegan Caesar dressing can definitely take any pasta salad to the next level. I absolutely love Caesar dressing on almost anything.  This vegan version cuts out the saturated fat and cholesterol of eggs and cheese that are found in traditional dressings. Plus the organ, non GMO tofu gives it a protein kick.

I layered colorful veggies such as tomato, yellow pepper, red pepper and English cucumber on top of my rotini pasta underneath before mixing it all together.  This was AMAZING- and it’s al thanks to the dressing.  Obviously you can use any veggies you want.  My husband doesn’t even like tomatoes or peppers but with the dressing he gobbled everything up.

I actually doubled the recipe below and used an entire box of rotini.  You can use the recipe below with about 1/2 the pasta or a little less.  I also drizzled a little balsamic dressing over the pasta with the Caesar.

This Vegan Caesar dressing is from the cook book Chloe’s Cookbook by Chloe Coscarelli:

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Vegan Caesar Dressing

Creamy and savory vegan Caesar salad dressing from Chloe's Kitchen cookbook. 

Servings 4 people

Ingredients

  • 1/4 cup Silken Tofu
  • 1/4 cup Olive oil
  • 2 cloves garlic or 1 tsp minced garlic
  • 2 tbsp lemon juice
  • 1 tbsp apple cider vinegar
  • 1 tbsp dijon mustard
  • 1 tbsp white miso
  • 1 tsp pink salt
  • 1/2 tsp black pepper

Instructions

  1. Combine all ingredients in a high speed blender and blend until everything is combined and smooth.

 

White bean salad sandwich (vegan)

This is a good vegan replacement for a chicken salad sandwich.  The beans pack protein, fiber and iron.  Fresh herbs and lemon juice provide plenty of flavor.  I make my sandwich with chardonnay dijon mustard but a drizzle of balsamic vinaigrette would also work well.  This is an easy gluten free lunch if you just use your favorite gluten free bread or wrap.

Here’s the recipe for the vegan white bean salad sandwich.  Enjoy!

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White Bean Salad Sandwich Recipe - Vegan

This is a great vegan replacement for chicken salad.  Using white beans, chick peas, vegan mayo and some herbs, this has a filling texture and great taste!

Servings 4

Ingredients

  • 1 can small white beans or any white bean
  • 1 can chick peas
  • 2 tablespoons vegan mayo
  • 2 teaspoons dried parsley
  • 3 teaspoons dried chives
  • 1 teaspoon dried dill weed
  • 2 tablespoons lemon juice
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper

Instructions

Rinse and drain beans and chickpeas. Add all ingredients to food processor. Pulse until smooth but still a little chunky.

Buffalo Cauliflower Recipe – Vegan

It’s a no brainer that hot sauce + ranch sauce = mouthwatering delight.  This tasty combination is most often ordered up in the form of chicken wings and provides no nutritional value.  Switching to buffalo cauliflower bites instead of wings packs the same great flavor while providing you with the amazing health benefits of cauliflower.

Check out the recipe below for Buffalo Cauliflower AND a simple vegan ranch dressing.  But, before you do, take a look at some of the top health benefits of cauliflower:

  • Cauliflower is a member of the cancer-fighting cruciferous family of vegetables
  • Contains the sulfur compound Sulforaphane which improves blood pressure and kidney function
  • Helps reduce inflammation within the body
  • Aids your body’s natural detox

And so many more!  Try the recipe below and let me know how you like it 🙂

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Buffalo Cauliflower Bites

Course dinner, lunch, Salad
Servings 4

Ingredients

  • 1 head cauliflower cut into bite sized pieces
  • 1/2 cup gluten free flour
  • 1/2 cup filtered water
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoons Earth Balance vegan butter, melted
  • 2/3 cup favorite hot sauce

Instructions

  1. Preheat your oven to 450 degrees. Line a large baking sheet with tinfoil and spray with non-stick spray.

    Put your bite sized pieces of cauliflower in a very large bowl (preferably a tupperware that has a lid but not necessary). In a mixing bowl, whisk together the flour, water, salt, garlic, pepper. Pour the flour mixture over the cauliflower, cover container with lid and shake vigorously to toss the cauli and coat evenly (set the container aside you will need it again).

    Spread onto baking sheet evenly.  Bake for 15 minutes, flipping half way through.

    Combine the melted butter and hot sauce.  After 15 minutes of baking, put your cauli bites back in your tupperware container and now pour the melted Earth Balance and hot sauce over the cauli. Cover and shake to coat evenly.  Put back in the oven and bake another 25 minutes.  Check to make sure they aren't burning but you want them a little bit crispy. 

    See below for ranch dressing recipe!

Recipe Notes

This recipe is from RealHouseMoms.com

 

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Homemade Vegan Ranch Dressing Recipe

Ingredients

  • 1 cup Mindful Mayo
  • 1/4 cup almond milk
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • sprinkle salt
  • dash pepper
  • 1 tablespoon apple cider vinegar
  • 2 teaspoons dried parsley
  • 1/4 teaspoon dill-weed I use a heaping 1/4 teaspoon because the dill make it taste amazing!

Instructions

  1. Whisk ingredients together in a bowl and enjoy 🙂

Recipe Notes

 This recipe is slightly modified to fit my taste from its original version on TheSpruce.com

 

Ceviche Bean Salad Recipe – Perfect for Meatless Monday in Summer

This vegan ceviche bean salad has all of the fragrant flavors of a Mexican summer night.  Fresh lime juice, chopped coriander, red onion, cucumber and more come together to make this simple salad the perfect accompaniment to a Mexican Meatless Monday or any Mexican dish.

 

I’m usually lazy and use lime juice from concentrate- but for recipes like these, it’s completely worth it to use fresh lime juice. It makes a huge difference.  I have one of those little hand-held things that you squeeze together to juice the lime. It’s simple and you’ll love the fresh taste.

This recipe was slightly modified from the original recipe in The China Study Cookbook.

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Vegan Ceviche Bean Salad Recipe

This vegan ceviche bean salad recipe brings together the fresh flavors of cilantro, lime juice, red onion, cucumber and more.

Course Side Dish
Cuisine Mexican
Prep Time 10 minutes
Total Time 10 minutes
Servings 3 cups
Author ultimatezone

Ingredients

  • 1 15 oz can small white bean Any bean would work
  • 1 small red onion if using a larger red onion, only use about 3/4 of it, or to taste
  • 1 medium cucumber, peeled and diced
  • 2 medium tomatoes
  • 1/4 cup chopped fresh cilantro or more to taste
  • 1 avocado If you don't have a ripe avocado- omit avocado and instead top salad with a tablespoon of store bought guacamole
  • 2 limes- juiced
  • Pinch pink sea salt and pepper

Instructions

  1. Combine onion, cucumber, tomato and cilantro in a medium sized bowl.

    Mix in beans, avocado and lime juice.

    Add salt and pepper to taste..

    Ready to serve!

White bean, sundried tomato and herb veggie burger

If you’re tired of bland veggie burgers, give this vegan, gluten free white bean burger a taste.  The sundried tomatoes add a touch of sweetness while the parsley and especially thyme add a fresh, herbed flavor.  I had mine on an Ezekiel English Muffin with roasted red pepper vegan mayo spread (I included the recipe for that as well), but you could opt for a low carb option and serve this over a huge green salad with lots of veggies. The Ezekial English Muffin adds an extra 8 grams of protein.

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White Bean, Sundried Tomato and Herb Veggie Burger

Vegan, gluten free white bean burger with sundried tomatoes and herbs. 

Cuisine gluten free, Vegan
Prep Time 15 minutes
Cook Time 7 minutes
Total Time 22 minutes
Servings 6
Calories 95 kcal
Author Stacey Albert, Holistic Nutritionist

Ingredients

  • ½ Vidalia onion , chopped
  • 1.5 teaspoons minced garlic
  • ¼ cup sundried tomatoes (packed in oil)
  • 1 can small white beans
  • ½ cup plus 2 tablespoons oats (gluten free if needed)
  • ¼ cup chopped fresh parsley
  • ¼ teaspoon thyme
  • ¼ teaspoon salt
  • Sprinkle of fresh black pepper
  • ¼ cup breadcrumbs (gluten free if needed)

Instructions

  1. Place chopped onion, garlic and sundried tomatoes in food processor. Pulse 5-6 times. Scrape down sides and make sure no large pieces of onion remain. Pulse another 1-2 times if needed.
  2. Add remaining ingredients EXCEPT the breadcrumbs. Pulse together until a sticky mix is formed. Be careful not to over-process but it all should be well combined.

  3. Remove mix from food processor and transfer to a bowl. Fold in breadcrumbs gently.
  4. Using a 1/3 cup measuring cup, scoop out mix and form patties. Cook on medium heat about 3 minutes per side.
  5. Serving suggestion: Top with roasted red pepper mayo spread: In a blender, combine ¼ cup roasted red peppers with ¼ cup vegan mayo of choice. Blend until incorporated.

  6. Approximate calories (excluding bun and mayo)
  7. Per Serving: Cals: 93/ Carbs:18/ Fat: 1/ Protein: 5/ Sodium: 243/ S

Portobello Mushroom ‘Cheesesteak’ Sandwich (Vegan)

They are probably one of the worst, processed crappy foods you can eat, but when I ate meat, I did enjoy a cheesesteak every now and then.  It’s the combination of all of the flavors and the melty cheese that I loved so much..oh and the warm toasted bread.  This re-created vegan portobello cheesesteak version hit the spot on a cold snowy day.  My husband, who does eat vegan-mushroom-cheesesetakmeat, gave it the thumbs up!

I adapted this recipe from FoRealsLife.com

Ingredients (this made two large sandwiches for my husband and I)

*Use organic ingredients whenever possible

  • 4 portobello mushroom caps
  • 1  red bell pepper
  • 3 cups baby spinach
  • 1/2 of a vidalia onion or 3 shallots (that’s the kind of onion I personally prefer but I had to use shallots)
  • 1 tablespoon low sodium soy sauce
  • 1/2 tsp liquid smoke
  • 1/8 tsp black pepper
  • 1 tsp oregano
  • 1/4 teaspoon salt
  • Daiya shreds in pepperjack or mozzarella (I used pepperjack for a little kick)

Directions:

Slice mushrooms very thin. Heat them in a nonstick pan and stir them around for a few minutes, dry.  After they brown a little and soften, add in the soy sauce and liquid smoke.  Stir around for another minute or so then set mushrooms aside in a bowl.  Preserve some of the liquid in the pan to add flavor to the rest of the ingredients.

Add the sliced onion and peppers to the pan. Stir in oregano and salt.  Cook until soft.  If they start to stick to the pan, add a tiny bit of water and stir.  Once soft, transfer to a bowl.  Reserve the liquid for the spinach.

Finally add the spinach to the pan and cook on low-med heat until spinach wilts down.

Slice bread open but not apart.  Add a little vegan mayo to the top if you want and assemble onions, peppers, spinach and mushrooms on the bottom portion of the bread.  Sprinkle with the Daiya shreds and place in the oven under the broiler (on low) for about 30 seconds just to melt the cheese.  Don’t leave it in there for two long or else your bread will burn.  Almost happened to me 🙂

We topped ours with ketchup.  Add any other fixings you like and enjoy!

Follow me on Instagram for more yummy vegan recipes as well as  occasional dog and cat pics! @naturalnutritionist


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