All posts by : Isabella Hawke

Mason Jar Salad

This Mason jar salad is a great make-ahead meal to enjoy at home or on the go. A creamy pesto dressing anchors layers of rainbow veggies and hearty grains for a portable meal that will satisfy all your cravings for fresh produce. Feel free to switch it up with whatever greens, grains, and toppings you have on hand! Just add a lid and it will keep well in the refrigerator for up to 3 days. 

Tip: For the dressing, soak cashews in very hot water for 15 minutes. Drain the water and rinse the nuts before blending with the rest of the dressing ingredients.

INGREDIENTS

• ½ cup soaked raw cashews (see tip in recipe intro)
• ⅔ cup loosely packed fresh basil leaves
• 1 clove garlic
• 1 tablespoon nutritional yeast
• ¼ teaspoon onion powder
• ¼ teaspoon sea salt
• ⅔ cup unsweetened, unflavored plant-based milk
• 6 cups fresh baby spinach
• 4 cups cooled cooked wheat berries
• 2 cups cherry tomatoes, halved
• 1 medium summer squash, quartered lengthwise and cut into ½- inch slices
• 1 cup shredded carrots
• ½ cup chopped red onion
• Sea salt, to taste
• Freshly ground black pepper, to taste

1. For Pesto Dressing, in a small blender or food processor combine the first six ingredients (through sea salt). Cover and blend until smooth, gradually adding plant-based milk. Dressing will be thin.
2. In four 1-quart wide-mouth Mason jars, pour a few tablespoons of dressing into the bottom. Then layer the next seven ingredients (spinach through onion) in the order given. Season with salt and pepper.

Courtesy: https://www.forksoverknives.com/recipes/vegan-salads-sides/

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Kid Friendly Chopped Salad

If it’s tough to get your little ones to eat their veggies, this tasty chopped salad will almost certainly do the trick. Fresh broccoli florets and hearty edamame beans are mixed with chewy rice, tart dried apricots, and juicy apples. The combination of different textures keeps each bite exciting and the omission of leafy greens separates it from a traditional salad that might meet more resistance. Not to mention, the sweet and citrusy dressing features apple pie spice, which makes the veggies taste more like a treat than a chore to eat. Topped with crunchy sunflower seeds, everyone in your family will fall in love with this delicious meal after the first forkful.

Tip: If your kids want to help make this meal, they can use scissors instead of a sharp knife to chop the fresh herbs and dried fruit. Pull parsley leaves off stems and place them in a small bowl, then use kitchen scissors to cut the leaves into small pieces. Do the same with the dried apricots!

INGREDIENTS

• 2 cups small fresh broccoli florets
• 1 cup frozen shelled edamame
• ⅓ cup orange juice
• ¼ cup chopped fresh parsley
• 1 tablespoon apple cider vinegar
• 1 tablespoon pure maple syrup
• ¼ teaspoon apple pie spice
• ¼ teaspoon sea salt
• ⅛ teaspoon freshly ground black pepper
• 2 apples, cored and cut into bite-size pieces (2 cups)
• 2 cups cooked brown rice
• ½ cup chopped dried apricots
• ½ cup sliced scallions
• 2 tablespoons roasted sunflower kernels

1. Fill a medium pot three-fourths full with cool water. Put the pot on a burner and turn the burner to medium-high. When water starts to boil, add broccoli and edamame. Boil 1 minute. Put a colander in the sink. Using hot pads, carefully pour vegetables into colander to drain. Rinse vegetables with cold running water to cool them. Drain well.
2. For dressing, put the next seven ingredients (through pepper) in a large bowl. Use a whisk to mix it together well.
3. Add broccoli and edamame to bowl with dressing. Add the remaining ingredients to bowl. Stir to combine and coat with dressing.

Courtesy: https://www.forksoverknives.com/recipes/vegan-salads-sides/

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Warm Peach and Raspberry Crumble

This fabulous vegan dessert lets you enjoy sweet summer peaches and berries any time of year. Just take advantage of the bounty of healthy and wallet-friendly fruit in your supermarket’s freezer section. Serve this sweet baked treat warm out of the oven with a dollop of your favorite vegan yogurt. Note: If gluten-free, be sure to opt for gluten-free oats, as cross-contamination can be an issue.

INGREDIENTS

• 2 cup old-fashioned rolled oats
• ½ cup brown rice flour
• ¼ cup slivered almonds
• 1 teaspoon cinnamon
• ¼ teaspoon salt
• 4 cups frozen peach slices, thawed and chopped
• 2 cups fresh or frozen raspberries
• ½ cup unsweetened applesauce
• ½ cup brown rice syrup
• 3 tablespoons almond butter (raw or roasted)
• 1 teaspoon vanilla extract

1. Preheat oven to 350°F.
2. Combine the oats, brown rice flour, almonds, cinnamon, and salt in a medium-size bowl; mix using a spatula or spoon, and set aside.
3. Place the chopped peaches in a 6- by 8-inch rectangular baking dish. Add the raspberries, mix and set aside. (Note: if using frozen raspberries, use them frozen. They do not need to be thawed like the peaches.) Set the dish aside.
4. Combine the applesauce, brown rice syrup, almond butter, and vanilla in a small saucepot over low heat. Stir gently until the mixture is smooth and warm, then pour over the oats mixture, and mix until well-combined.
5. Disperse the oat mixture evenly over the fruit. Cover and bake for 40 minutes. At the 40-minute mark, remove the cover and continue to bake for another 10 minutes.
6. Remove from the oven, and let cool for 10 minutes. Serve with additional fresh berries and slivered almonds or your favourite dairy-free yogurt.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/9-all-time-favorite-recipes-from-the-forks-over-knives-staff/

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Vegan Kale Caesar Salad

All kale Caesar! This quick and satisfying salad is perfect for a light lunch or paired with a veggie burger as a side dish. The cashew-based Caesar dressing comes together quickly and adds a luscious creaminess to a fresh mixture of hearty quinoa, earthy kale, and sweet tomatoes. Don’t forget the crunchy homemade croutons! (To make gluten-free, use certified gluten-free bread)

INGREDIENTS

• ⅓ cup quinoa, rinsed and drained (1 cup cooked)
• 2 slices whole-grain bread, cut into large cubes
• 1 (15-oz.) can chickpeas, drained and rinsed
• 6 oz. baby kale (6 cups)
• 6 oz. cherry tomatoes, halved (1 cup)
• ½ cup raw, unsalted cashews
• ⅓ cup white wine vinegar
• ⅓ cup unsweetened, unflavored plant-based milk
• 1⅓ tablespoons Dijon mustard
• 2 cloves garlic
• Sea salt, to taste
• Freshly ground black pepper, to taste

1. Preheat the oven to 375°F. In a saucepan over high heat, bring quinoa and ⅔ cup water to boiling. Reduce heat to low, cover, and simmer for 20 minutes. Remove from heat and let cool; fluff quinoa with a fork.
2. In a bowl, soak cashews in very hot water for 15 minutes. Drain the water and rinse nuts.
3. Bake bread crumbs on a baking sheet around 8 to 10 minutes or until crisp. Remove from heat and let cool.
4. In a bowl, combine chickpeas, cooked quinoa, kale, and tomatoes.
5. In a high-powered blender (or food processor), combine soaked cashews, vinegar, plant milk, Dijon mustard, and garlic. Process until smooth. Season with salt and pepper to taste. Pour about half the Caesar dressing over kale salad; toss to coat. Top with croutons and serve with remaining dressing on the side.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/9-all-time-favorite-recipes-from-the-forks-over-knives-staff/

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Rainbow Veggie Salad

Don’t let the simplicity of the ingredient list fool you: The juxtaposition of the bold, spicy harissa dressing and fresh, crunchy produce makes this salad an absolute game changer. A bed of romaine leaves creates the perfect base for juicy tomatoes, sweet bell pepper, and refreshing cucumbers to soak up every last drop of the dressing. The key to making it creamy? Blend our Homemade Harissa with a few dollops of tahini and a splash of lemon juice so all the vibrant flavors are mixed into a smoother texture that makes every forkful a treat to eat. 

Tip: You can use chopped romaine lettuce in place of baby romaine, if you like.

INGREDIENTS

• ½ cup Homemade Harissa
• 1½ tablespoons tahini
• 1 tablespoon lemon juice
• Sea salt, to taste
• 8 cups baby romaine leaves
• 1 cup shredded carrots
• 1 cup halved cherry tomatoes
• 1 cup chopped red bell pepper
• 1 thinly sliced Persian cucumber

1. In a blender combine the Homemade Harissa, tahini, lemon juice, and ½ cup water. Cover and blend until smooth. Season dressing to taste with sea salt.
2. In a large bowl combine romaine leaves, shredded carrots, cherry tomatoes, red bell pepper, and Persian cucumber. Add half of the dressing; toss to coat. Add more dressing to taste. Serve immediately. Rainbow Veggie Salad

Courtesy: https://www.forksoverknives.com/recipes/vegan-salads-sides/

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Thanksgiving Tabbouleh Salad

This succulent tabbouleh salad combines the best flavors of fall with a Middle Eastern classic to create a fusion dish that will knock your socks off. Hearty bulgur is cooked in a shallot-infused broth and then tossed with crisp cucumber, tender butternut squash, earthy kale, and tart dried cranberries. Cilantro takes the place of parsley in this herb-forward dish to complement the savory ingredients with an aromatic tang. A simple dressing of lime juice, maple syrup, and dijon mustard tie everything together so you have a meal-worthy salad that’s bursting with the perfect balance of sweet and savory flavors.

Tip: Cut any large pieces of butternut squash into uniform bite-size pieces.

INGREDIENTS

• ½ cup chopped shallots
• 1 clove garlic, minced
• 3 cups low-sodium vegetable broth
• 2 cups dry bulgur
• 1 12- to 16-oz. package chopped fresh butternut squash
• 1 large cucumber, chopped (2½ cups)
• 2 cups thinly sliced kale leaves, stems removed
• ½ cup dried tart cherries or cranberries
• ½ cup chopped fresh cilantro
• 1 teaspoon lime zest
• ½ cup lime juice
• 2 teaspoons pure maple syrup
• 2 teaspoons Dijon mustard
• Sea salt, to taste
• Freshly ground black pepper, to taste

1. In a large saucepan cook shallots and garlic over medium 2 to 3 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add vegetable broth, bulgur, and 2 cups water. Bring to boiling; reduce heat. Cover and simmer 15 to 20 minutes or until bulgur is tender. Drain any remaining liquid. Cool completely. (Bulgur can be transferred to an airtight container and refrigerated up to 3 days.)
2. Meanwhile, steam butternut squash according to package directions, about 7 minutes. Cool completely.
3. In a large bowl combine bulgur, squash, cucumber, kale, cherries, and cilantro. In a small bowl whisk together lime zest, lime juice, maple syrup, and Dijon mustard. Add half of the dressing to salad and toss to coat. Season with salt and pepper. Stir remaining dressing into salad just before serving.

Courtesy: https://www.forksoverknives.com/recipes/vegan-salads-sides/

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Mango-Lime Tart

This gorgeous golden tart is like sunshine on a plate. The no-bake crust of oats, dates, and lime juice surrounds a creamy mango and cashew filling that will tempt you to come back for a second slice. Top it off with fresh fruit for a show-stopping dessert that’s as tasty as it is beautiful!

This easy no-bake tart gets its richness from pureed raw cashews and its bright flavor from mangoes, lime juice, and fresh raspberries. To make this recipe gluten-free, be sure to select gluten-free rolled oats.

INGREDIENTS

• 2 cups rolled oats
• 2 cups packed pitted dried dates (about 12 oz.)
• 1 lime (for 1½ teaspoons zest)
• ¼ cup + 2 tablespoons lime juice
• 24 oz. frozen chopped mangoes (6 cups), thawed
• 2 oz. unsweetened dried mango, soaked in 2 tablespoons water until soft
• 1⅓ cups raw cashews
• Optional toppings: fresh raspberries, fresh mango slices, finely chopped cashews, and/or chopped fresh mint

1. For crust, in a food processor process oats into a flourlike consistency. Add dates; process until dough forms a ball. (If necessary, add ¼ to ⅓ cup water.) Add 1 tsp. of zest from lime and ¼ cup of the lime juice; process to combine.
2. Place dough in a 10-inch tart pan with removable bottom. Place a piece of waxed paper or parchment paper on top of dough and press evenly into the bottom and up the sides of the pan. Remove paper.
3. For filling, in a high-power blender combine thawed mango, soaked mango and any water, the cashews, and remaining ½ tsp. lime zest and 2 Tbsp. lime juice. Blend until mixture is very smooth.
4. Pour filling into crust, spreading evenly. Cover and chill 4 to 24 hours or until filling is set. Remove sides of pan and place tart on a serving plate. Top with raspberries, mango slices, finely chopped cashews, and chopped fresh mint, if desired.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-no-cook-meals/

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Wholesome Oat Snackles

Snackles are little breakfast or snack bites, and these are like oatmeal without the bowl. They are good to make in advance for when you’re running late and don’t have time to sit and eat.

These little snackles are great for packing in lunches, for snacking, or to curb midmorning cravings. It’s like having your oatmeal without the bowl!

INGREDIENTS

• 1 cup rolled oats
• 1 cup oat flour
• 1/3 cup raisins
• 1/4 cup unsweetened finely shredded coconut or hemp seeds
• 1 teaspoon baking powder
• 1 teaspoon cinnamon
• 1 tsp lemon or orange zest (optional, but adds a beautiful essence)
• 1/4 teaspoon sea salt
• few pinches freshly grated nutmeg (optional, but adds extra flavor if not using zest)
• 1/2 cup unsweetened applesauce (see note for substitution)
• 1/4 cup pure maple syrup (see note)
• 2-3 tablespoons non-dairy chocolate chips (optional)

1. Preheat the oven to 350°F. Line a baking sheet with parchment paper.
2. In a large bowl, combine the oats, oat flour, raisins, hemp seeds, baking powder, cinnamon, zest, salt and nutmeg, stirring to mix well.
3. Add the applesauce, maple syrup, and chocolate chips. Stir until well incorporated.
4. Use a cookie scoop (or take spoonfuls, about 1-1 1/2 tablespoons in size) to transfer mounds of the batter to the baking sheet.
5. Bake for 14 to 15 minutes, remove from the oven, and let cool on the pan for about a minute, then transfer to a cooling rack.
   Notes:
   Savvy Substitutions and Additions: You can substitute 1/2 cup of pureed overripe banana for the applesauce. Since very ripened banana is typically sweeter than unsweetened applesauce (and also a little thicker) you can then reduce the maple syrup to 2 to 3 tablespoons and add 1 to 2 tablespoons of nondairy milk.
   Sweetener Note: To make these snackles slightly sweeter, add either extra raisins, or 1 to 2 tablespoons of an unrefined sugar as Sucanat or coconut sugar. You can also add another 1 tablespoon of maple syrup (note that adding much more liquid sweetener will change the consistency of the batter).

Courtesy: https://www.forksoverknives.com/recipes/vegan-breakfast/7-vegan-breakfasts-to-kickstart-your-day/

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Vegan Potato Scramble

This hearty potato dish makes a fabulous brunch. Tomatoes and potatoes always work so well together, and this recipe is no exception. Serve over toast or with a green salad, or both!

This hearty dish is easy to prepare ahead of time which makes it an ideal holiday breakfast dish and a good option to serve for brunch. When you’re ready to serve, simply reheat the potatoes and spoon them on top of toast or roll up in tortillas. To make it a bigger meal, serve it with a side of steamed greens or vegetables or with a salad.

INGREDIENTS

• 1 ½ cups chopped red onion
• 3 tablespoons prepared yellow mustard
• ¼ teaspoon ground allspice
• 1 ½ teaspoons finely chopped seeded jalapeño
• 2 pounds potatoes, any variety, scrubbed and cut into ½-inch cubes
• Sea salt
• 2 ripe medium tomatoes, finely chopped (about 1 cup)
• ½ cup fresh cilantro, finely chopped
• 3 tablespoons fresh lime juice (from 1 to 2 limes)
• 6 slices whole-grain bread, toasted, or 6 whole-grain tortillas, warmed
• Hot Chile Sauce (optional)

1. In a skillet, combine the onion, mustard, allspice, jalapeño, and 1 cup water. Stir to combine and bring to simmer over medium heat. Cover the pan and cook until the onions are translucent, 5 to 10 minutes. Add the potatoes, salt to taste, and an additional 1 cup water. Raise the heat to high, cover, and cook, stirring once or twice, for 5 minutes. Reduce the heat to medium and continue to cook, covered, until the potatoes are tender when pierced with a sharp knife, 10 to 15 minutes. You can prepare the dish to this point up to 2 days ahead; just transfer the potato mixture to an airtight container and store in the refrigerator until ready to serve.
2. To serve, reheat over low heat if necessary. Just before serving, stir in the tomatoes, cilantro, and lime juice. Place a slice of bread on each of six plates and top them evenly with the potato scramble. Alternatively, wrap the scramble in warmed whole-grain tortillas. If desired, drizzle Hot Chile Sauce over the top or pass it in a bowl at the table.

Courtesy: https://www.forksoverknives.com/recipes/vegan-breakfast/7-vegan-breakfasts-to-kickstart-your-day/

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Banana Blueberry Bars

Naturally sweetened with dates, applesauce, bananas, and blueberries, these rolled oat bars are perfect for on-the-go or for lightly sweet breakfasts at home. This tasty bar is perfect for breakfast, a snack, or dessert. It’s full of healthy carbs to give you lasting energy and is naturally sweetened with apple juice and dates. You can have a delicious treat and support your body at the same time!

INGREDIENTS

• 1 cup dates, pitted and halved
• 1½ cups apple juice
• 3 cups rolled oats, divided
• ¾ teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• 1 ½ tablespoons baking powder
• 1 large or 2 small ripe bananas
• 1 teaspoon vanilla extract
• 1 cup fresh blueberries (frozen also works)
• ½ cup walnuts

1. In a small bowl, soak the dates in the apple juice for 10 to 15 minutes. Preheat the oven to 375ºF. Line a 9×9-inch baking pan with parchment paper, making sure the sides are covered. Cut slits in the corners of the paper so that it overlaps and lies flat.
2. In a medium bowl, combine 2 cups of the rolled oats with the cinnamon, nutmeg, and baking powder. Mix and set aside.
3. Place the remaining 1 cup of rolled oats, the bananas, and the vanilla extract into a blender. Remove the dates from the apple juice and set aside. Strain the juice, add it to the blender, and blend until creamy.
4. Add the dates to the blender, and pulse a few times until the dates are in small pieces.
5. Pour the banana mixture into the dry ingredient bowl. Mix well. Stir in the blueberries and walnuts.
6. Using a spatula, pour the batter into the baking pan. Bake for 30 to 35 minutes, or until a toothpick inserted into the center comes out clean.
7. Cool at room temperature for 5 to 10 minutes before cutting and serving.

Courtesy: https://www.forksoverknives.com/recipes/vegan-breakfast/7-vegan-breakfasts-to-kickstart-your-day/

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