Posts in category: Vegan

Quinoa Sushi with Thai Peanut Dipping Sauce

In this quinoa-centric sushi, brown rice vinegar and maple syrup give red quinoa a delectable sweet-sour flavor, while arrowroot powder adds stickiness to the grains. Serve with a simple low-fat Thai peanut dipping sauce, which incorporates chickpeas for added creaminess.

A Thai-inspired peanut sauce is the perfect dipper for these delicate quinoa sushi rolls. Tip: Any shade of quinoa will work in this recipe, but red quinoa gives the rolls an extra pop of color.

INGREDIENTS

THAI PEANUT SAUCE

• ¾ cup canned or cooked chickpeas, rinsed and drained
• ¼ cup water
• 2 tablespoons brown rice vinegar
• 1 tablespoon peanut butter
• 1 teaspoon sambal oelek or other chili sauce
• ¼ teaspoon minced fresh garlic
• Sea salt (optional)

QUINOA SUSHI

• ½ cup quinoa, rinsed and drained
• 2 tablespoons brown rice vinegar
• 2 tablespoons pure maple syrup
• 2 teaspoons arrowroot powder
• Sea salt (optional)
• 3 toasted nori sheets
• 1 Persian cucumber, seeded and cut into twelve 4×¼-inch strips
• ½ of a medium red sweet pepper, cut into twelve 4×¼-inch strips
• 1 scallion, cut into six 4× ¼-inch strips
• 12 fresh Thai or Italian basil leaves

INSTRUCTIONS

1. Make Thai Peanut Sauce: In a blender combine chickpeas, ¼ cup water, brown rice vinegar, peanut butter, sambal oelek, minced fresh garlic, and sea salt to taste (optional). Cover and blend until smooth. Set aside.
2. In a small saucepan combine quinoa and 1 cup water. Bring to boiling; reduce heat. Simmer, covered, 20 minutes or until tender and water has been absorbed. Remove from heat.
3. In a small bowl whisk together vinegar, maple syrup, arrowroot powder, and, if desired, salt. Stir into warm quinoa. Cover pan; let stand 10 minutes.
4. Prepare a station to assemble rolls. Lay sushi mat on cutting board; place a nori sheet lengthwise on mat. Spoon ⅔ cup of the quinoa onto nori. Using your fingers, press quinoa into an even layer, leaving a 1-inch border on the top and bottom edges of nori. Arrange one-third of the vegetable strips and basil lengthwise over quinoa.
5. Lift bottom edge of the mat and roll nori sheet over vegetables, making sure to tuck the veggies under as you roll so they are not pushed out the top. Roll to top and seal by pressing nori edge into roll. If needed, brush edge with water to seal.
6. Dip a long, sharp knife in water, then cut roll in half. Cut each piece in half again, and then again to make eight pieces.
7. Repeat Steps 4 through 6 to make and cut two more rolls. Serve rolls with Thai Peanut Sauce.

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Curried Roasted Carrot Hummus

A couple of carrots, a can of chickpeas, some lime juice, and a few everyday spices are all you need to whip up a batch of this sunny, spicy-sweet hummus. Spiced, pan-roasted carrots kick up the flavor of this ultra-creamy spread. Serve it with crudités or as a spread on wraps and sandwiches. Looking for more easy hummus recipes? Try Curried Acorn Squash Hummus and Sonoran Desert Tepary

INGREDIENTS

• 2 medium carrots, sliced
• 1½ teaspoons onion powder
• 1½ teaspoons curry powder
• 1 clove garlic, minced
• 1 15-ounce can chickpeas, rinsed and drained
• 3 tablespoons lime juice
• Sea salt and freshly ground black pepper, to taste
• 1 tablespoon finely chopped fresh cilantro

INSTRUCTIONS

1. In a skillet bring the first four ingredients (through garlic) and ¼ cup water to simmering. Cook, covered, over medium-low 10 minutes or until carrots are tender.
2. Transfer carrot mixture to a blender or food processor. Add chickpeas and lime juice. Cover and blend or process until smooth. Season with salt and pepper. Add cilantro; cover and pulse until just combined.
3. Chill, covered, until ready to serve.

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Roasted Cauliflower And Quinoa Casserole

This easy, cozy casserole melds tender quinoa with roasted cauliflower, green peas, and a zesty marinara sauce. The subtle flavors of cauliflower and quinoa complement each other perfectly in this toothsome casserole. Frozen peas add sweetness, while marinara sauce ties it all together with rich tomato flavor. One commenter shared:  “Very delicious and simple! Filling without making me feel heavy.”

INGREDIENTS

• 2 cups dry quinoa
• 3½ cups vegetable broth, divided
• ½ medium onion, cut into ¼-inch dice (1 cup)
• 6 cloves garlic, minced
• 1 tablespoon Italian seasoning
• 1 medium head cauliflower, cut into 1-inch florets (about 6 cups)
• 1 tablespoon white wine vinegar
• Sea salt and freshly ground black pepper
• 3 cups store-bought marinara sauce
• 1 cup frozen green peas, thawed

INSTRUCTIONS

1. In a large saucepan combine quinoa and 3 cups broth. Bring to a boil; then reduce heat to low and cover pan. Simmer 20 minutes. Remove from heat and let stand 10 minutes. Drain off any excess water, if needed.
2. In a skillet, combine onion, garlic, Italian seasoning, and ¼ cup broth; cook over medium for 10 minutes or until onion is tender, adding more broth, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add cauliflower to skillet and cook 10 to 15 minutes more, or until cauliflower is just starting to get tender. Do not overcook. Add vinegar and season with salt and pepper.
3. Preheat oven to 350℉. Fluff quinoa with a fork; then spread it in an even layer in the bottom of a large casserole dish. Cover quinoa with an even layer of marinara sauce, followed by cauliflower and green peas on top. Bake uncovered 20 to 25 minutes, until there is browning on the cauliflower. Serve warm.

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What Could A Plant-Based Diet Do For You?

If you’re looking for a way to improve your overall health, a plant-based diet may be the right choice for you. A plant-based diet is one that focuses on plant-based foods, such as fruits, vegetables, legumes, and whole grains.
There are many benefits to following a plant-based diet. For starters, plant-based diets are typically high in fiber and low in saturated fat. They can also help reduce your risk of heart disease, cancer, and other diseases. Plant-based diets can also help you lose weight or maintain a healthy weight.
Making the switch to a plant-based diet can seem daunting, but it doesn’t have to be difficult. There are plenty of delicious plant-based recipes out there, and you can gradually incorporate more plant-based foods into your diet. With a little effort, you can be on your way to a healthier lifestyle.
So, what are you waiting for? Start exploring plant-based diets today and see how they can benefit you. You may be surprised at how easy and delicious plant-based living can be.
Here are 12 plant-based foods that are especially good for you:

1. Fruits and vegetables – Fruits and vegetables are loaded with vitamins, minerals, antioxidants and fiber. They’re an essential part of any healthy diet.
2. Whole grains – Whole grains are a great source of complex carbs, vitamins, minerals and fiber. Choose whole grain breads, cereals, rice and pasta whenever possible.
3. Beans and legumes – Beans and legumes are an excellent source of protein, fiber and nutrients. They can be used in a variety of dishes or eaten on their own.
4. Nuts and seeds – Nuts and seeds are a good source of healthy fats, protein and fiber. They make a great snack or can be added to salads, cereals and other dishes.
5. Soy products – Soy products, such as tofu, tempeh and edamame, are a great source of plant-based protein. They’re versatile and can be used in many different dishes.
6. Green vegetables – Green vegetables, such as broccoli, kale and spinach, are loaded with vitamins, minerals and antioxidants.
7. Herbs and spices – Herbs and spices are a great way to add flavor to plant-based dishes. They’re also a good source of antioxidants and other beneficial nutrients.
8. Healthy fats – Healthy fats, such as Omega-3 fatty acids, are important for overall health. Sources of healthy fats include nuts, seeds, avocados, and algae supplements.
9. Dairy alternatives – Dairy alternatives, such as plant-based milks and yogurts, are a great option for those who don’t eat dairy products. They’re often fortified with vitamins and minerals.
10. Fruit juices – juice your own, don’t buy shop-bought as they are mainly sugar with very little natural vitamins and minerals.
11. Green tea – Green tea is rich in antioxidants and has been linked to a number of health benefits, including improved brain function and a lower risk of cancer.
12. Dark chocolate – Dark chocolate is made from cocoa beans, which are packed with antioxidants and other nutrients. Choose dark chocolate with a high cocoa content (70% or higher) for the most health benefits.
Water the magic ingredient
Dont forget to drink plenty of water as it is essential for good health. Be sure to drink plenty of water throughout the day to stay hydrated. around 8 x 8oz glasses every day to wash out the toxins.
Summary
A plant-based diet is a great way to improve your health and well-being. The 12 plant-based foods above plus water of course are especially good for you. Try incorporating them into your diet and see how you feel after 30 days!

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