Posts in category: Health

Perfect Vegan Carrot Cake

“Carrot cake” always sounded healthy, but traditionally it was an oily affair loaded with refined sugar. Not this beauty. Oil-free and sweetened with dates, banana, raisins, and carrot, this delicious vegan carrot cake has a sweet, moist crumb that readers love. It’s great served plain or with Vanilla Bean Frosting. Try it today and see why it’s one of our top-rated cake recipes. A commenter writes: “This was incredible! I was so impressed, as was the birthday boy! This is a keeper all the way around!”

Perfectly moist and studded with raisins, this vegan carrot cake is sweetened with dates and banana and gets its rich flavor from cinnamon, nutmeg, cloves, and vanilla. A blender is used to grind the oats into a flour and combine the liquid ingredients, then the batter is mixed by hand to avoid overbeating. No need to peel the carrots before shredding them—just give them a quick wash to remove any dirt or grit. The cake will keep for up to five days and tastes even better the day after it’s made. It also freezes well. Spread with Vanilla Bean Frosting or serve on its own.

INGREDIENTS 

• 1½ cups unsweetened plant milk, such as almond, soy, cashew, or rice
• 4½ ounces pitted whole dates, chopped
• ¾ cup raisins, divided
• ½ cup sliced ripe banana
• 1 teaspoon pure vanilla extract (or seeds from 1 vanilla bean)
• 1¾ cups regular rolled oats
• 2 teaspoons baking powder
• 2 teaspoons ground cinnamon
• 1 teaspoon baking soda
• 1 teaspoon ground nutmeg
• Pinch of ground cloves
• 1½ cups finely shredded carrots
• ½ cup chopped walnuts (optional)
• 1 cup Vanilla Bean Frosting (optional)

INSTRUCTIONS

1. Combine the plant milk, dates, ¼ cup of the raisins, the banana, and vanilla in a medium bowl. Let stand for 15 minutes or until dates are softened.
2. Preheat the oven to 350°F. Line an 8-inch square baking pan with parchment paper (or use a silicone baking pan).
3. Place the oats in a blender. Cover and blend until a powder forms. Transfer to a large bowl. Stir in the baking powder, cinnamon, baking soda, nutmeg, and cloves.
4. Transfer the date mixture to the blender. Cover and blend until smooth. Add the date mixture to the oat mixture in bowl; stir just until combined. Fold in the remaining ½ cup of raisins, the carrots, and walnuts (if using).
5. Spread the batter into the prepared baking pan. Bake for 40 to 45 minutes or until golden. Cool in the pan for 10 minutes. Remove from the pan; cool on a wire rack. Spread the cake with Vanilla Frosting (if using).

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Buffalo Cauliflower Pita Pockets

Sautéed frozen cauliflower, carrot, and chickpeas get a spicy makeover in these loaded pita pockets. Use the liquid from the can of chickpeas (aquafaba) for extra-silky texture. For a gluten-free option, serve in lettuce wraps.

Give frozen cauliflower a saucy zing in these pockets. Here, aquafaba—the viscous liquid from a can of chickpeas—stands in for the butter that is typically found in buffalo sauce. The result is a silky sauce that is equal parts healthy and delicious. The pockets are stuffed with sautéed cauliflower, carrot, and onion, and creamy mashed chickpeas to hold it all together.

INGREDIENTS 

• 2 15-oz. cans no-salt-added chickpeas
• 2 tablespoons white wine vinegar
• 1 tablespoon Dijon mustard
• 1 to 2 tablespoons hot sauce
• 1 tablespoon no-salt-added tomato paste
• 1 12- to 16-oz. package frozen cauliflower, large florets cut into bite-size pieces
• ½ cup chopped onion
• ½ cup chopped carrot
• 3 cloves garlic, minced
• Freshly ground black pepper, to taste
• 8 lettuce leaves
• 4 whole wheat pita bread rounds, halved crosswise and warmed
• ½ cup finely chopped celery
• Lemon wedges

INSTRUCTIONS

1. Drain garbanzo beans, reserving liquid (aquafaba). Rinse beans off. In a medium bowl mash ½ cup of the beans; set remaining beans aside. In a small bowl whisk together ¼ cup of the aquafaba (reserve remaining aquafaba for another use), the vinegar, mustard, hot sauce, and tomato paste. Stir into mashed beans.
2. In an extra-large skillet cook cauliflower, onion, carrot, and garlic over medium 3 to 4 minutes, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Add whole beans and mashed bean mixture. Cook about 5 minutes or until most of the liquid has been absorbed and cauliflower is tender. Season with pepper. Place one lettuce leaf in each pita half, then fill pitas with cauliflower mixture and top with celery. Serve with lemon wedges and, if desired, additional hot sauce.

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Quick Black Bean Tostadas

Toasted tortillas topped with flavorful black beans and fresh vegetables make a quick and delicious light meal. This is also a great recipe for entertaining, because of its ease and high yield. To spice things up, top black bean tostadas with slices of fresh jalapeño just before serving.

INGREDIENTS 

• 10 6-inch corn tortillas
• 2 15-oz. cans black beans, rinsed and drained
• 2 tablespoons lemon juice
• 1½ tablespoons onion powder
• 1½ tablespoons garlic powder
• 1 teaspoon ground cumin
• Sea salt, to taste
• Freshly ground black pepper, to taste
• 2 cups finely shredded romaine lettuce
• 1 green onion, thinly sliced (¾ cup)
• 1 medium tomato, finely chopped (½ cup)
• 3 tablespoons fresh cilantro, finely snipped

INSTRUCTIONS

1. Preheat oven to 350°F. Arrange tortillas in a single layer on baking sheets. Bake 20 minutes or until crisp.
2. Meanwhile, in a medium saucepan combine the black beans, lemon juice, onion powder, garlic powder, and ground cumin. Add ½ cup of water and cook over medium heat 10 minutes, adding additional water, 1 to 2 Tbsp. at a time, if needed to prevent sticking.
3. Mash bean mixture to reach desired consistency, adding additional water if desired to make creamier. Season with salt and pepper.
4. To assemble, spread tortillas with bean mixture, using ¼ cup for each tortilla. Top with lettuce, green onions, tomato, and cilantro.

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Zesty White Bean Chili

Corn and carrots give this flavorful, veggie-packed white bean chili a hint of sweetness. Sweeter still, this simple, satisfying recipe comes together in less than an hour and requires only one pot.

INGREDIENTS 

• 3 bell peppers (red, orange, and/or green), cored and cut into ½-inch dice (3 cups)
• 1 medium onion, cut into ¼-inch dice (2 cups)
• 3 celery stalks, cut into ½-inch dice (1½ cups)
• 2 medium carrots, roughly chopped into ¼-inch pieces (1 cup)
• 12 cloves garlic, minced
• 2 teaspoons ground cumin
• 2 teaspoons dried oregano
• 2 (15-ounce) cans diced tomatoes (3 cups)
• 2 tablespoons salt-free chili powder
• 2 tablespoons paprika
• 3 (15-ounce) cans cannellini beans, rinsed and drained (4½ cups)
• 1 cup fresh or frozen corn
• 2 tablespoons white wine vinegar
• 1 tablespoon fresh lemon juice
• ¼ cup finely chopped fresh cilantro, divided
• ⅓ teaspoon sea salt

INSTRUCTIONS

1. In a large saucepan or pot over medium heat, combine the bell peppers, onion, celery, carrots, garlic, cumin, and oregano. Cook 20 minutes, stirring occasionally. Add water, 1 to 2 tablespoons at a time, as needed to prevent vegetables from sticking to the pan.
2. Add the tomatoes, chili powder, paprika, and 2 cups water. Bring to a boil over high heat; then reduce heat to a simmer, cover pot, and cook 10 minutes more.
3. Add the beans, corn, vinegar, lemon juice, half of the cilantro, and the salt. Cook 10 to 15 minutes, or until the vegetables are tender and the chili thickens.
4. Garnish with remaining cilantro and serve hot.

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Southwestern Vegan Mac And Cheese

Feeling spicy? Cashews, tahini, and red bell pepper create a rich-tasting sauce in this vegan mac and cheese, while jalapeño pepper and chile powder pump up the heat. Macaroni and “cheese” gets a kick with corn, peppers, black beans, and spices.

INGREDIENTS 

• 1 medium yellow onion, peeled and diced
• 1 medium red bell pepper, seeded and diced
• 2 cups corn kernels (from about 3 ears)
• 1 jalapeño pepper, seeded and minced
• 2 teaspoons ground cumin
• 2 teaspoons ancho chile powder
• Salt to taste
• 1 batch No-Cheese Sauce
• 2 cups cooked black beans or one 15 ounce can, drained and rinsed
• ½ pound whole-grain elbow macaroni, cooked according to package directions, drained, and kept warm

INSTRUCTIONS

1. Preheat the oven to 350° F.
2. Place the onion and red pepper in a large saucepan and sauté over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan.
3. Add the corn, jalapeño pepper, cumin, and chile powder and cook for 30 seconds. Remove from the heat and season with salt. Stir in the No-Cheese Sauce, beans, and cooked macaroni.
4. Spoon the mixture into a 9 × 13-inch baking dish and bake for 30 minutes, or until bubbly.

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Roasted Root Vegetable Medley

In this sensational, special-occasion side dish, a cornucopia of veggies—including multicolored carrot varieties—are coated in a sweet-tangy sauce before roasting. This simple side dish celebrates root vegetables in all their colorful, flavorful glory. The key to evenly roasting firmer veggies, such as carrots and potatoes, without adding fat is to steam them first before mixing them with the soft vegetables. Serve this vibrant recipe at your Thanksgiving feast, or enjoy it as a side with a warm bowl of soup.

Pro tip: Steam root veggies first before roasting them alongside softer, quicker-cooking items.

INGREDIENTS 

• 4 assorted-color carrots, peeled and cut into 3-inch pieces
• 6 fingerling potatoes, halved if large
• 2 small parsnips, peeled, halved crosswise, and quartered lengthwise
• 1 turnip, peeled and cut into sixths
• 1 rutabaga, peeled and cut into thick wedges
• 1 medium beet, peeled and cut into 1-inch wedges
• 3 tablespoons balsamic vinegar
• 2 tablespoons lemon juice
• 2 tablespoons pure maple syrup
• 2 tablespoons arrowroot powder
• 1 teaspoon dried rosemary
• 10 cloves garlic, minced
• 1 fennel bulb, fronds reserved for garnish and bulb cut into 1-inch-thick wedges
• 1 cup pearl onions or 2 small yellow onions cut into 1-inch-thick wedges
• 1 small head celeriac, peeled and cut into large wedges
• 6 large white or cremini mushrooms, quartered
• ¼ teaspoon sea salt
• ¼ teaspoon freshly ground black pepper

INSTRUCTIONS

1. Preheat oven to 375°F. Working in batches if necessary, place the first six ingredients (through beet) in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 5 to 7 minutes or until vegetables are just tender.
2. In a large bowl whisk together the next six ingredients (through garlic). Add steamed vegetables, fennel, onions, celeriac, and mushrooms. Toss to coat.
3. In a large rimmed baking sheet spread vegetables in a single layer. Roast 15 minutes. Remove from oven and carefully stir. Roast 10 to 15 minutes more or until vegetables are tender and lightly browned.
4. Season with salt and pepper. Sprinkle with chopped reserved fennel fronds. Serve warm.

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Mole-Style Chili With Tamale Croutons

This mole-style chilli is spiced with cocoa and cinnamon and features beans, corn, mushroom, and crunchy croutons made from grilled polenta. Vegan chili heaven.

Broiling small cubes of polenta creates crunchy croutons with appealing charred edges—the perfect finish to this deliciously spiced vegan chili.

Tip: Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.

INGREDIENTS 

• ½ of a 16-oz. pkg. tube-style polenta
• 1 8-oz. pkg. fresh cremini mushrooms, coarsely chopped
• 1 onion, chopped (1 cup)
• 1 red bell pepper, chopped (1 cup)
• 1 fresh jalapeño chile, seeded and finely chopped (see tip in recipe intro)
• 3 cloves garlic, minced
• 1 tablespoon chili powder
• 1 tablespoon cornmeal
• 1 tablespoon date paste
• 1 tablespoon no-salt-added almond butter
• 2 teaspoons unsweetened cocoa powder
• 2 teaspoons dried oregano, crushed
• ½ teaspoon ground cinnamon
• 2 cups low-sodium vegetable broth
• 1 15-oz. can no-salt-added tomato sauce
• 1 14.5-oz. can no-salt-added diced tomatoes, undrained
• 1 15-oz. can no-salt-added black beans, rinsed and drained
• 1 15-oz. can no-salt-added pinto beans, rinsed and drained
• 1½ cups frozen fire-roasted corn
• Sea salt and freshly ground black pepper, to taste
• Optional toppings, such as toasted pepitas, chopped fresh cilantro, and/or julienne-cut jicama

INSTRUCTIONS

1. Preheat broiler. For croutons, cut polenta into ½-inch cubes. Place polenta in a single layer on a baking sheet. Broil 4 to 5 inches from heat 8 to 10 minutes or until crisp and lightly browned, tossing once. Cool on a wire rack.
2. In a large pot cook the next five ingredients (through garlic) over medium 5 minutes, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking.
3. Stir in the next seven ingredients (through cinnamon); cook 1 to 2 minutes. Add the next six ingredients (through corn). Bring to boiling; reduce heat. Simmer 30 to 40 minutes to blend flavors.
4. Season with salt and black pepper. Top servings with croutons and, if desired, pepitas, cilantro, and jicama.

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