Posts in category: Health

Chipotle Hummus Quesadillas

These colorful and absolutely delicious quesadillas are a great family meal for nights when time is tight. As long as you have handy a few plant-based staples—i.e., salsa, oil-free hummus, frozen corn, and black beans—you can whip these up in no time.

These colorful vegan quesadillas are perfect for nights when you need to throw together a quick dinner. Grocery store staples are transformed into a mouthwatering feast and a smoky chipotle hummus adds creaminess to this queso-free finger food. Served with a fruity mango salsa that only requires two ingredients, this party on a plate is a comforting and quick meal that you’ll return to again and again.

Tip: If you can’t find a frozen Mexican or Southwest corn blend, use 2 cups of frozen roasted corn and ½ cup of chopped fresh red bell pepper.

INGREDIENTS

• 1 8-oz. container oil-free hummus (such as Oasis Zero Fat or Cedar’s Fat-Free)
• 2 chipotle chiles in adobo sauce, finely chopped
• 1 12-oz. package frozen unseasoned Mexican or Southwest corn blend
• 1 15-oz. can no-salt-added black beans, rinsed and drained (1½ cups)
• ½ cup sliced scallions
• 12 6-inch corn tortillas
• 1 cup fresh salsa
• ½ cup chopped fresh mango

INSTRUCTIONS

1. In a small bowl stir together hummus and chipotle chiles; mix well. In a large skillet cook frozen vegetables over medium 5 to 6 minutes or until crisp-tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in black beans and scallions; cook 1 to 2 minutes or until heated through.
2. Spread hummus on six tortillas. Top with vegetable mixture and remaining tortillas, pressing lightly.
3. Heat a nonstick griddle over medium. Cook quesadillas, in batches, 4 to 5 minutes or until browned, turning once. Keep warm on a baking sheet in a 200°F oven while cooking remaining quesadillas. Cut into wedges.
4. Stir together salsa and mango. Serve with quesadillas.

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Vegan Cheesy Crackers

These cheesy vegan cracks are a great gluten-free bread option to serve with soup, stew, as a dipper, or on their own. Simple to make, freezable, and healthier and more affordable than store-bought, you’ll have these delicious crackers added to your regular rotation before you know it! Note: To make these gluten-free, be sure to use certified gluten-free oat flour.

Making crackers at home is much easier than you might think! These flavorful little crisps are the healthy vegan alternative to Cheez-It crackers, perfect for dipping in hummus or enjoying on their own as a midday snack. The flavorful combination of spices, miso paste, tahini, and lemon juice adds a subtle cheesy flavor that grows more enticing with each bite. Make them gluten-free by using certified gluten-free oat flour.

INGREDIENTS

• 1 cup brown rice flour, plus more for dusting
• ½ cup oat flour
• ½ cup chickpea flour
• ½ cup almond flour
• ½ teaspoon regular or sodium-free baking powder
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon paprika
• ½ teaspoon dried oregano, crushed
• ½ cup plus 2 tablespoons unsweetened, unflavored plant-based milk
• 1 tablespoon tahini
• 1 tablespoon miso paste
• 1 teaspoon lemon juice

INSTRUCTIONS

1. Preheat oven to 325°F. Line two baking sheets with parchment paper. In a large mixing bowl combine the first nine ingredients (through oregano).
2. In a small blender combine milk, tahini, miso paste, and lemon juice. Cover and blend until smooth. Add milk mixture to flour mixture; knead lightly to form a dough. Divide dough into two equal portions; shape each portion into a brick.
3. Place a silicone baking mat on a clean work surface and dust it lightly with rice flour. Place one brick of dough on the mat and use a rolling pin to roll the dough into an even 1/16-inch-thick rectangle. Poke the rectangle several times with a fork.
4. Using a 2-inch square cookie cutter (or a pizza cutter, bench scraper, or long knife), cut rectangle into 2-inch squares. Transfer the squares to one of the prepared baking sheets.
5. Add any remaining dough scraps to the second dough brick and repeat with the second dough brick and baking sheet.
6. Bake crackers 20 minutes or until lightly browned, rotating baking sheets a half turn after the first 10 minutes. Let crackers cool completely on wire racks. To keep crackers crisp, store them in a resealable plastic bag at room temperature for up to 10 days.

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Springtime Beet Soup

Get a spoonful of spring with this creamy, colorful beet soup, which has full, well-balanced flavors without being heavy. For the most vibrant appearance, choose the darkest red beets you can find.

Comforting and vibrant, this delicious spring soup will dazzle the eyes and delight the taste buds. New season beets give sweet flavor and brilliant color, while potato and cauliflower add creamy, earthy flavor to every mouthful. Serve with a swirl of cashew cream for extra creaminess—the contrast in color looks amazing.

Tip: If garlic scapes are not available, use 2 tablespoons chopped fresh chives and 1 clove garlic, minced.

INGREDIENTS

• ½ cup chopped red onion
• 2 tablespoons sliced garlic scapes, plus more for garnish (see tip in intro)
• 6 cups low-sodium vegetable broth
• 3 cups chopped peeled beets
• 3 cups chopped cauliflower
• 3 cups chopped red potatoes
• 2 teaspoons dried herbes de Provence
• ¼ teaspoon crushed red pepper
• Freshly ground black pepper, to taste
• ⅓ cup raw cashews, soaked for 30 minutes
• ¼ teaspoon garlic powder
• ¼ teaspoon onion powder
• ¼ teaspoon dry mustard
• ½ to ¾ cup unsweetened, unflavored plant-based milk
• Fresh microgreens and/or radish sprouts (optional)

INSTRUCTIONS

1. In a large pot cook red onion and garlic scapes over medium 3 minutes, stirring occasionally and adding broth, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add remaining broth and the next five ingredients (through crushed red pepper). Increase heat to high. Bring to boiling; reduce heat. Cover and simmer 30 to 35 minutes or until vegetables are very tender. Cool slightly. Working in batches, transfer soup to a blender; cover and blend until smooth. Season with black pepper.
2. In a small blender or food processor combine cashews, garlic powder, onion powder, and dry mustard. Blend until smooth, gradually adding milk until cashew cream is about the same consistency as the soup.
3. Ladle soup into bowls. Top each serving with 2 tablespoons cashew cream and use a spoon to swirl. If desired, garnish with additional garlic scapes, microgreens, and/or radish sprouts.

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Herb-Crusted Asparagus Spears

For an easy and elegant side dish or appetizer, try these crispy garlic- and “Parmesan”- crusted asparagus spears. Coated with hemp seeds, paprika, nutritional yeast, and bread crumbs, you’d never guess they’re oil-free! These garlic and ‘Parmesan’-crusted asparagus spears make a tasty side dish, snack, or party appetizer. Easy and elegant!

INGREDIENTS

• 1 bunch of asparagus (about 12 spears)
• 2 tablespoons hemp seeds
• 1/4 cup nutritional yeast
• 1 teaspoon garlic powder or 3 garlic cloves, minced
• 1/8 teaspoon ground pepper
• Pinch of paprika
• 1/4 cup whole wheat breadcrumbs
• Juice of ½ lemon

INSTRUCTIONS

1. Preheat the oven to 350°F.
2. Wash the asparagus. To remove the white bottom end, hold each asparagus spear with both hands and bend it near the white end. The white end will snap off.
3. Transfer hemp seeds to a small bowl and mix in the nutritional yeast, garlic, pepper, paprika, and breadcrumbs.  Stir and set aside.
4. Arrange the asparagus spears side by side in a baking dish and sprinkle with the hemp mixture.
5. Bake for 20-25 minutes or until asparagus are crispy.
6. Serve and sprinkle with some lemon juice.

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