This multicolored vegan slaw is tossed with a tangy Dijon vinaigrette and sweetened with freshly grated apple. Carrots and celery round out the salad with extra crunch and flavor. The slaw should be prepared no more than a few hours before serving, since the vinegar in the dressing will keep the apples from browning for a short time, but not for longer storage. For an even easier version, use pre-cut slaw mixes from the supermarket in place of the cabbage and carrots. You can also try making it with different types of vinegars, such as balsamic or raspberry. Serve as a side with sandwiches or veggie burgers.
INGREDIENTS
cups shredded green cabbage
2 cups shredded red cabbage
1 cup thinly sliced celery
¼ cup white wine vinegar
2 tablespoons pure maple syrup
1 teaspoon Dijon-style mustard
Pinch of sea salt
3 red apples, such as Braeburn, Jazz, or Honeycrisp
2 carrots
INSTRUCTIONS
Combine the green cabbage, red cabbage, and celery in an extra-large bowl.
Whisk together the vinegar, maple syrup, mustard, and salt in a small bowl.
Spiralize or shred the apples and carrots using the coarse blade of a spiralizer or the coarse side of a box grater; add to the cabbage mixture. Drizzle with dressing; toss to coat.
Yum! I love this oil-free, vegan, fried rice dish. Top with cilantro and fresh chile and you are good to go! Sometimes I also add Sriracha, because I’m an addict … don’t judge me.
INGREDIENTS
TERIYAKI SAUCE
1 small clove garlic, crushed
1 small nob ginger, finely grated
1 tablespoon low-sodium Tamari
2 tablespoons dry sweetener
½ cup water
1 tablespoon cornstarch plus 1 tablespoon water
UNFRIED RICE
1 cup frozen or fresh corn
2 carrots, diced
3 green onions, chopped
4 mushrooms, sliced
1 8-ounce can chopped pineapple, or fresh if available
2 cups baby spinach
1 red chile, seeded and diced
½ cup chopped cilantro
1 small head broccoli, diced
2 cups uncooked brown jasmine rice
INSTRUCTIONS
Give your rice a good wash and then cook it according to package directions or in a rice cooker.
Heat a tablespoon of water over medium-high heat in a nonstick frying pan or wok, until the water begins to simmer. Add the carrots, broccoli, and green onions and cook until the onions are translucent, about 5 minutes.
Add the mushrooms, corn, pineapple, spinach, chile, and cilantro. Mix together and turn down to medium heat. Add water 1 to 2 tablespoons at a time as needed, to keep the vegetables from sticking to the pan.
To prepare the sauce, place the garlic, ginger, tamari, and coconut sugar in a small saucepan. Stir and let it cook for a minute or until the sugar dissolves. Add the ½ cup water.
Mix the cornstarch and water together in a small bowl. Add the cornstarch mixture to the sauce, stir well, and let it cook and thicken for a further 2 minutes.
Once the rice is cooked, throw it in the pan with the cooked veggies, pour your delicious sauce on top and mix it all through! Serve immediately.
Vegan Shawarma With Roasted Cauliflower And Chickpeas
These scrumptious vegan shawarma bowls check all the boxes—colorful, full of tasty textures, and loaded with flavorful veggies. The centerpiece of this dish is the tender cauliflower and chewy chickpea jumble that’s coated in warm Mediterranean spices and roasted to perfection. Refreshing slices of cucumber and crunchy bell pepper add freshness while a simple tahini dressing brings the Turkish-inspired recipe to life. Squeeze some fresh lemon juice over everything and take your taste buds on an international vacation without leaving the kitchen!
INGREDIENTS
¼ cup + 2 tablespoons lemon juice
2 tablespoons pure maple syrup
4 cloves garlic, minced
1½ teaspoons paprika (sweet or hot)
1 teaspoon ground cumin
½ teaspoon ground cinnamon
½ teaspoon ground turmeric
¼ teaspoon ground coriander
Sea salt, to taste
Freshly ground black pepper, to taste
1 2-lb. head cauliflower, cut into florets (6 cups)
1 15-oz. can no-salt-added chickpeas, rinsed, drained, and patted dry
¼ cup tahini
⅛ teaspoon cayenne pepper
2 cups hot cooked brown rice
1 medium cucumber, halved lengthwise and thinly sliced (2 cups)
2 medium bell peppers, any color, cut into bite-size strips
½ cup slivered red onion
Fresh cilantro leaves
Lemon wedges
INSTRUCTIONS
Preheat oven to 425°F. Line a large rimmed baking sheet with parchment paper. In a large bowl stir together ¼ cup of the lemon juice and the next nine ingredients (through black pepper). Add cauliflower and chickpeas; stir to coat. Spread evenly in prepared baking sheet. Roast 35 minutes or until cauliflower is browned on edges, stirring once.
In a small bowl stir together tahini, the remaining 2 tablespoons lemon juice, the cayenne, and 3 to 4 tablespoons water. In bowls arrange rice, cauliflower mixture, cucumber, pepper strips, and red onion. Drizzle with tahini mixture. Sprinkle with cilantro leaves and serve with lemon wedges.
Black Bean And Plantain Burgers With Salvadoran Corn Tortillas
Pancake-thick Salvadoran-style corn tortillas make a great alternative to traditional buns in this delicious plant-based burger recipe. Succulent patties—made with black beans, plantains, bell pepper, and a hearty dose of smoky spices—are sandwiched between the homemade tortillas and drizzled with a spicy pepita sauce. The refreshing cabbage slaw adds a satisfying crunch, and a squeeze of lemon juice ties it all together. Serve open-faced or stack another tortilla on top!
INGREDIENTS
2 cups shredded green cabbage
½ cup shredded carrot
¼ cup white wine vinegar
Sea salt, to taste
2 plantains (preferably green plantains), peeled and cut into ½-inch pieces (1¾ to 2 cups)
1¼ cups finely chopped onion
1 cup finely chopped green bell pepper
7 cloves garlic, minced
1½ teaspoons dried Mexican oregano, crushed
1 teaspoon ground cumin
2 15-oz. cans black beans, rinsed and drained (3 cups)
2 tablespoons lemon juice
½ teaspoon ancho chile powder
¼ teaspoon guajillo chile powder
2 pinches freshly ground black pepper
1½ cups tomato sauce
2 tablespoons pepitas
1¾ cups masa harina
Chopped fresh cilantro (optional)
Lemon wedges (optional)
INSTRUCTIONS
For slaw topping, in a medium bowl combine cabbage, carrot, vinegar, and a sprinkle of salt. Massage cabbage to coat well. Let stand at least 1 hour.
Preheat oven to 350°F. Line a baking sheet with parchment paper.
In a saucepan combine plantains, 1 cup onion, the bell pepper, 6 cloves garlic, 1 teaspoon oregano, the cumin, and ¼ cup water. Cook, covered, over medium 15 minutes or until plantains are tender and any liquid has cooked off, stirring occasionally and adding water, 1 to 2 tablespoons at a time, to prevent sticking.
Add beans and lemon juice to pan; season with salt. Cook 3 minutes more. Cool mixture then mash well.
Shape bean mixture into twelve 3-inch patties, using about ⅓ cup mixture per patty. Place on prepared baking sheet. Bake 30 to 45 minutes or until burgers are browned on top. Turn off oven; leave burgers in oven to keep warm.
For Pepita Sauce, in a small saucepan combine the remaining ¼ cup onion, 1 clove garlic, and ½ teaspoon oregano. Add the ancho chile powder, guajillo chile powder, and black pepper. Cook over medium-low about 1 minute. Stir in tomato sauce; cook 2 minutes more. Cool 10 minutes. Transfer to a blender and add pepitas. Cover and blend until smooth. Set aside until ready to serve.
Meanwhile, for tortillas, line a shallow bowl with a clean kitchen towel. Fill a small bowl with water. Place masa harina in a third bowl; add 1½ cups warm water and knead into a soft dough. Divide dough into 12 equal portions.
Heat a large nonstick skillet over medium. Roll one dough portion into a ball. Pat the ball into a 3½- to 4-inch tortilla. Place tortilla in hot skillet and brush with water from the small bowl. Cook 5 minutes or until top and edges start to look dry and bottom is browned. Flip and cook 5 minutes more. Transfer to the towel-lined bowl; cover to keep warm. Repeat to make 12 tortillas.
Place burgers on tortillas. Drizzle with Pepita Sauce and top with slaw. If desired, sprinkle with cilantro and serve with lemon wedges.
This Mashed Potatoes recipe and other kid-friendly and comfort food ideas are also available in our convenient iPhone app and newly released Android recipe app.
INGREDIENTS
¼ cup cashews
2 pounds russet potatoes (about 4 medium-large), scrubbed and chopped
2 tablespoons fresh lime juice (from 1 to 2 limes)
⅛ teaspoon freshly ground white or black pepper, plus ¼ teaspoon freshly ground black pepper
Sea salt
INSTRUCTIONS
Place the cashews in a small bowl and cover with 1 cup water. Set aside to soak for 30 minutes.
Place the potatoes in a large saucepan and add cold water to cover. Bring to a boil over high heat, then reduce the heat to medium and cook until the potatoes are very tender when pierced with the tip of a sharp knife, about 20 minutes. Drain thoroughly and set aside to cool.
Meanwhile, in a saucepan, combine the rice, mushrooms, and vegetable broth. Bring to a boil over medium-high heat, then reduce the heat to medium and simmer until the mushrooms are tender, about 10 minutes. Remove from the heat and let cool slightly. Carefully transfer the mixture to a blender or food processor and blend until smooth. (Alternatively, leave the mixture in the pan and use an immersion blender to blend until smooth.)
If necessary, return the mixture to the pan. Add the sage, marjoram, thyme, garlic, lime juice, ⅛ teaspoon of the pepper, and salt to taste. Cook over medium heat for 10 minutes to blend the flavors. Cover to keep the gravy warm and set aside.
Transfer the cashews and their soaking water to a clean blender. Add a pinch of salt and the remaining ¼ teaspoon pepper and blend until smooth. Pour the cashew cream over the potatoes and use a potato masher or handheld electric mixer to mash well. Taste and adjust the seasoning.
Rice Bowls With Kidney Beans, Spinach, And Mixed Veggies
This complete meal in a bowl requires very little cooking and has a lot of textures and flavors. Use any beans, grains, or vegetables you like and this vegan rice bowl will come together wonderfully with our Cilantro-Cashew Dressing.
INGREDIENTS
2 15-oz. cans red kidney beans, rinsed and drained
In a medium saucepan combine beans and ½ cup water. Cook over medium heat just until heated through, stirring occasionally.
Meanwhile, in a small saucepan cook frozen vegetables in a small amount of boiling water 5 minutes or just until tender; drain.
Divide spinach among soup or salad bowls. Add beans, vegetables, and rice. Top with tomatoes and green onions, and drizzle with Cilantro-Cashew Dressing. Sprinkle fresh cilantro over the top. Serve warm.
This simple vegan curry recipe is packed with comforting potatoes, cauliflower, and peas, and the sauce comes together easily in your blender. Serve over brown rice garnished with fresh cilantro.
INGREDIENTS
cups 2-inch cauliflower florets
2 cups 1½-inch potato pieces
1 cup onion wedges
¼ cup tomato paste
1 tablespoon mild curry powder
1½ teaspoon grated fresh ginger
1 teaspoon cumin seeds
1 clove garlic, minced
1½ cups fresh or frozen peas
¼ cup raw cashews, finely ground
2 tablespoons lime juice
Cayenne pepper, to taste
Sea salt, to taste
4 cups cooked brown rice
1 tablespoon finely snipped fresh cilantro
INSTRUCTIONS
Place cauliflower in a steamer basket in a large saucepan or deep skillet. Add water to just below basket. Bring to boiling. Cover pan and steam 5 minutes or until cauliflower is crisp-tender. Transfer cauliflower to a bowl.
Place potato pieces in steamer basket, cover pan, and steam 10 minutes or until potatoes are tender. Add to cauliflower in bowl; drain water from pan.
For sauce, in a blender combine onion wedges, tomato paste, curry powder, ginger, cumin seeds, and garlic. Add 1 cup of water. Cover and blend until smooth. Transfer sauce to a skillet, and stir in 1 more cup of water. Bring sauce to boiling; reduce heat to medium-high, and cook 5 to 7 minutes. Reduce heat to medium-low, and cook 10 minutes longer or until sauce darkens in color.
Add steamed cauliflower and potatoes, peas, cashews, lime juice, and cayenne pepper to sauce. Cook 5 to 7 minutes or until sauce is absorbed by the vegetables, stirring occasionally and adding additional water if needed to reach desired consistency. Season with salt.
Serve vegetable mixture over rice and sprinkle with cilantro.
This is a great basic chickpea hummus recipe to include in your repertoire. With no added oil, or even tahini, it’s very low in fat and big on flavor. Enjoy the it in its classic form, or jazz it up with ingredients like toasted sesame seeds, olives, or eggplant.
Virtually nonfat, this tasty, oil-free hummus recipe is the healthy antidote to your hummus cravings. You can find a store-bought variation of this no-cook recipe in almost any grocery store, but 95 percent of them are made with added olive oil and tahini (sesame paste), which pushes up the fat content. Your best bet is to take three minutes to whip up a batch of homemade, oil-free hummus on Sunday that will last you through the week. Enjoy it with crudites, on toast, in wraps, bowls, and more.
INGREDIENTS
2 cans chickpeas, rinsed and drained
3 cloves garlic
Juice of 1 lemon
2 teaspoons ground cumin
2 teaspoons Bragg Liquid Aminos
¼ cup water or vegetable broth
INSTRUCTIONS
Blend all ingredients into a thick paste.
You can also customize this recipe by adding one or more of the following: 2 tablespoons toasted sesame seeds; 1 fresh jalapeño, seeded and chopped; 1 roasted and chopped red bell pepper; 1 cup Kalamata olives; 1 bunch fresh mint; 1 cup fresh spinach; 1 cup cooked eggplant
Everyone can exercise and exercise is vital to maintain good health and fitness, especially as you age. You do not need expensive medications or medications to stay healthy. All you need are the right exercises to perform at home for best results.
Warm-up before workouts: A great way to warm up is a simple light jog for about 15 minutes. Anything too intense will make you tired out quickly during exercise which defeats the purpose of doing morning exercises.
Here are 10 simple exercises that you can easily do at home without any equipment:
1) Squats
Squats are among the simplest exercises that offer many advantages when done properly. To start, stand with feet together and knees slightly bent while pushing your hips back and lowering your torso until it almost makes a right angle. Pause briefly before returning to the initial position by pushing harder through your heels while bending your knees in order to get up quickly, returning to the initial position.
2) Push-ups
Push-ups are one of the most basic exercises you should perform at home. They strengthen your muscles and improve your strength by reducing fat from various parts of your body. Lie on a surface, face down with palms flat on the floor beside you and feet together. Now lift your body up as you also push into the ground with your hands so that you’re pressing yourself upward. Be sure to keep a straight line from shoulders to ankles throughout this exercise while keeping abs tight and chin parallel to the floor above to avoid bending it or dropping it too low towards the floor causing injury to your neck. At this stage, lower your body until your chest almost hits the floor.
3) Crunches
Crunches are one of the simplest exercises that will help you tone your abs and sculpt a flat stomach while also working your hip muscles. Lie on your back with hands behind your head, knees bent at 90 degrees, feet together on a flat surface. This time, lift your upper body off the floor while leaving legs in place and elbows pointing to toes above. When lowering yourself, be sure to keep shoulders lifted off the floor for maximum benefits. At this stage, return to the starting position by bending your arms while exhaling without touching your lower back on the ground.
4) Lunges
Lunges help strengthen and tone your whole body.
Stand with feet together and legs apart while lowering your torso for a right diagonal angle. Pause briefly before returning to the initial position by pushing back harder through your hips while bending your left knee in order to get up quickly, returning to the initial position. At this stage, return to the starting position by stepping forward with the right foot followed by the left one while exhaling.
Triceps dips on the chair. This is a great exercise for toning arms at home. It will really amp up toned biceps in conjunction with its counterparts so that you can have a balanced body. Sit on the edge of a chair with your hands placed just behind you.
6) Pushups
Pushups are one of the most basic exercises that will help you tone your abs and sculpt a flat stomach while also working your hip muscles. Lie on your back with hands behind your head, knees bent at 90 degrees, feet together on a flat surface. This time, lift your upper body off the floor while leaving legs in place and elbows pointing to toes above. When lowering yourself, be sure to keep shoulders lifted off the floor for maximum benefits. At this stage, return to the starting position by bending arms while exhaling without touching your lower back on the ground.
7) Plank
Plank is considered as one of the best exercises for toning muscles as it strengthens your core as well as tones your arms, shoulders, and stomach.
Lie on your front with forearms placed flat on the floor from shoulder-width apart while being extended in a straight line from your shoulders to ankles. Tighten abs and buttocks as you lift your torso up and hold it there without dropping down for 30 seconds or more. At this stage, return to the starting position by lowering yourself slowly and gently to the ground while exhaling.
8) Burpees
Burpees are great for toning your arms, stomach, and legs as well as improving flexibility. They also increase metabolism and help you lose weight fast by increasing your heart rate. Stand with feet shoulder-width apart from each other while simultaneously raising hands overhead before squatting down into a half-squat position. In one motion straighten your legs and jump up as high as possible before bringing your feet back to the initial position. At this stage, return to the starting position by lowering yourself slowly and gently to the ground while exhaling.
9) Bicep Curls
Bicep curls will tone your arms, improve upper body strength and sculpt a nice
Stand with knees bent at 90 degrees, feet shoulder-width apart while holding dumbbells in each hand with palm facing out. This time, lift weights to your shoulders while exhaling until your upper arm is parallel to the floor. Pause briefly before returning to the initial position by lowering weights slowly and gently while inhaling.
Bent over row-Shoulder and back strength is developed by the bent-over rows exercise. Stand with knees slightly bent and feet hip-width apart from each other while extending dumbbells in front of your thighs with palms facing you. Bend forward slowly at the hips until the upper body forms a 45-degree angle, keeping abs tight as you gaze straight down. This time, pull weights to shoulder height as you exhale until arms are extended fully but without locking elbows as they bend slightly at the end. Pause briefly before returning to the initial position by releasing weights slowly and gently while inhaling.
Side plank will help you tone your side waist and lower back
Lie on your side with legs straight and feet stacked while the upper body rests on the forearm placed horizontally in front of you. Tighten abs and hips as you lift them up and hold for 30 seconds or more. At this stage, return to the starting position by slowly lowering yourself without touching the ground. Hold for 5 seconds before repeating. This time, lift your top leg as high as possible without moving it from its initial position. Repeat 10 times on each side alternately.
Cool down after workouts: A great way to cool down is by stretching for about 5 minutes. This helps release any tension built up in your muscles during exercise. Also, this gives you an opportunity to focus on the parts of the body you used while exercising which will help you remember what muscles groups you worked out that day.
For a more advanced workout that will really get massive results for you you can try one of the following routines
