Posts in category: Wellbeing

Beet Greens And Spinach Saag With Tofu

Not sure what to do with the leftover leaves at the top of beets? This tasty vegan Indian recipe repurposes the greens to create a savory emerald-hued sauce that enrobes cubes of tender tofu. Sweet corn kernels add extra substance, while a squeeze of lime brings the perfect acidity to balance out the rich flavors. This dish will definitely become a regular in your recipe rotation!

Saag is a classic Indian dish typically made with cubes of paneer cheese, but in this plant-based version we’ve swapped the dairy for nutrient-rich tofu. Beet greens (the leaves at the top of beets that you might typically throw away) team up with spinach to form the base of the savory sauce so you don’t waste a single scrap of food. A mouthwatering medley of cinnamon, turmeric, ginger, garlic, and cumin infuse the greens with a rich depth of flavor, while tender corn kernels add a sweet crunch to every bite. Serve this vegan saag over a bed of cooked whole grains or with a side of whole wheat pita bread for maximum deliciousness!

Ingredients:

• ½ teaspoon cumin seeds
• 2 cups finely chopped onion
• 8 cloves garlic, minced
• 2 pitted dates
• 1 tablespoon grated fresh ginger
• 1½-inch piece serrano chile, finely chopped
• 1 cup chopped tomato
• ½ teaspoon ground turmeric
• ⅛ teaspoon cayenne pepper
• ⅛ teaspoon ground cinnamon
• ⅛ teaspoon ground cloves
• Sea salt, to taste
• Freshly ground black pepper, to taste
• 1 bunch beet greens and stems, finely chopped (5 to 6 packed cups)
• 10 oz. fresh spinach, finely chopped (6 cups)
• 1 12-oz. package extra-firm tofu, drained, pressed, and cut into ¾-inch cubes
• 1 cup fresh or frozen corn
• ¼ cup unsweetened, unflavored plant-based milk
• 1 tablespoon lime juice
• 1 tablespoon finely chopped cilantro

Instructions:

1. In a large skillet toast cumin seeds over medium 1 minute or until fragrant. Add the next five ingredients (through serrano) and ¼ cup water. Cover and cook 10 to 15 minutes or until onion is translucent, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
2. Stir in tomato, turmeric, cayenne pepper, cinnamon, cloves, and ¼ cup water. Cook 5 minutes more or until tomatoes soften. Season with salt and black pepper.
3. Add beet greens and ½ cup water; cook 10 minutes more or until greens wilt, stirring occasionally. Add spinach; cook 2 to 3 minutes more or until spinach turns bright green.
4. Remove from heat and cool vegetables for a few minutes. Transfer vegetables to a blender. Cover and blend until smooth.
5. Return blended mixture to skillet. Add tofu and corn; heat through. Stir in milk and lime juice. Taste and adjust seasoning. Garnish with cilantro.

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How To Eat Vegan For A Month

If you’re considering trying a vegan diet, or even just eating vegan for a month, there are a few things you should know. First, it’s important to educate yourself about what veganism is and what it entails.

There are many resources available online and in libraries that can help you learn more about veganism.

Second, make sure you’re getting enough protein, iron, and other essential nutrients by including a variety of plant-based foods in your diet.

Third, don’t be afraid to experiment with new recipes and cooking techniques – you may be surprised at how delicious vegan food can be!

Finally, remember that everyone’s experience with veganism is different, so don’t hesitate to reach out to others for support and advice.

The Best Vegan Breakfast ,Lunch and Dinner

Breakfast:

Banana-Oat Pancakes: Start your day with these hearty yet fluffy pancakes made with oats, bananas, and almond milk. Top with fresh fruit, maple syrup, or vegan chocolate chips for a delicious breakfast.

Lunch:

Black Bean Burrito Bowls: These burrito bowls are packed with flavor and nutrients, thanks to black beans, rice, veggies, and a homemade salsa verde. They’re perfect for a quick and easy lunch or dinner.

Dinner:

Chickpea Curry: This curry is made with chickpeas, tomatoes, onion, garlic, and a variety of spices. It’s a quick and easy dinner that’s sure to please everyone. Serve with rice or naan bread.

Whole Food Vegan Snacks

Vegan Chocolate Chip Cookies: These cookies are made with whole wheat flour, vegan chocolate chips, and a touch of coconut oil. They’re perfect for a quick snack or dessert.

Fruit and Nut Bars: These bars are made with dates, almonds, cashews, and dried fruit. They’re a great on-the-go snack for when you need a little something to tide you over.

Roasted Chickpeas: These roasted chickpeas are a great alternative to traditional snacks like chips or trail mix. They’re packed with protein and fiber, and they’re easy to make at home.

Vegan Popcorn: This popcorn is popped in coconut oil and sprinkled with nutritional yeast for a cheesy flavor. It’s a great snack for movie night or anytime you’re in the mood for something crispy and salty.

As you can see, there are plenty of delicious and nutritious vegan foods to choose from. With a little planning and effort, you can easily eat vegan for a month (or longer)!

Let us know in the comments below how your experience with veganism goes! Are you thinking about trying a vegan diet? What are your favorite vegan recipes?

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Mixed Berry Jam With Chia Seeds

Preserve juicy summer produce with this simple berry jam recipe that’s free from refined sugars. A delectable combination of strawberries, blackberries, and raspberries are stewed with maple syrup and cinnamon sticks for a fruity medley with a hint of a warming spices. Chia seeds contribute fiber to the jam and help bind it together without using traditional thickening agents so you get the purest, most delicious end result possible! Serve with whole grain toast, nice cream, smoothies, corn bread, pancakes, or over a bowl of fresh fruit.

Ingredients:

• 2 cups sliced fresh strawberries
• 2 cups fresh blackberries
• 2 cups fresh raspberries
• ½ cup pure maple syrup
• ¼ cup chia seeds
• 6-inch stick cinnamon

Instructions:

1. In a large saucepan combine half of each of the berries and the maple syrup. Bring just to boiling, stirring frequently; reduce heat to medium-low. Simmer, uncovered, 5 minutes. Remove from heat.
2. Lightly mash berry mixture. Stir in the remaining berries, the chia seeds, and stick cinnamon. Bring just to boiling; reduce heat. Simmer, uncovered, 10 minutes or until thickened. Remove from heat. Remove and discard cinnamon.
3. Ladle hot jam into clean half-pint jars or airtight containers (leave ½-inch headspace if freezing). Seal. Store in the refrigerator up to 3 weeks or freeze up to 6 months.

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Chickpea Omelet.

Don’t you just love easy vegan meals that use pantry staples and can be tailored to use up the veggies in the back of the fridge? This much-loved vegan omelet from The Prevent and Reverse Heart Disease Cookbook is that kind of recipe! Made with seasoned chickpea flour and water this egg-free omelet is a bit like a savory veggie pancake. “My family and I all love this recipe! We eat it often, and not just for breakfast,” shares a commenter. This wonderful egg-free omelet is easy to make and is good for breakfast, lunch, or dinner.

Ingredients:

• 1 cup chickpea flour
• ½ teaspoon onion powder
• ½ teaspoon garlic powder
• ¼ teaspoon white pepper
• ¼ teaspoon black pepper
• 1/3 cup nutritional yeast
• ½ teaspoon baking soda
• 3 green onions (white and green parts), chopped
• 4 ounces sautéed mushrooms (optional)
• Optional toppings: Tomatoes, spinach, salsa, hot sauce, microgreens

Instructions:

1. Combine the chickpea flour, onion powder, garlic powder, white pepper, black pepper, nutritional yeast, and baking soda in a small bowl. Add 1 cup water and stir until the batter is smooth.
2. Heat a frying pan over medium heat. Pour the batter into the pan, as if making pancakes. Sprinkle 1 to 2 tablespoons of the green onions and mushrooms into the batter for each omelet as it cooks. Flip the omelet. When the underside is browned, flip the omelet again, and cook the other side for a minute.
3. Serve your amazing Chickpea Omelet topped with tomatoes, spinach, salsa, hot sauce, or whatever heart-safe, plant-perfect fixings you like.

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50 5 minute vegan recipe ideas

1. Spicy black bean taquitos

2. Quinoa and bean enchiladas

3. Sweet potato and black bean chili

4. Butternut squash and black bean soup

5. Roasted cauliflower tacos with avocado crema

6. 7-layer Mexican dip with refried beans

7. Spaghetti squash Burrito bowl
8. Kale and quinoa power bowls with tahini sauce
9. Vegan breakfast burritos with tofu scramble
10. Smoky roasted eggplant dip
11. Grilled portobello fajitas
12.Roasted beet and farro salad with citrus vinaigrette
13.Massaged kale salad with roasted sweet potatoes
14.Creamy avocado pasta with sun-dried tomatoes
15.30-minute Thai red curry with tofu and vegetables
16.Sheet pan fajitas with peppers and onions
17.One-pot wonder: black rice, beans, and greens
18. Mediterranean quinoa bowls with hummus dressing
19. Spicy peanut sauce noodles with veggies
20.Chili lime cauliflower tacos with mango salsa
21.Coconut curry lentil soup
22.Butternut squash and kale galette
23.Savory French toast with tomatoes and asparagus
24. Quinoa stir-fry with snap peas and carrots
25. Garlic roasted Brussels sprouts with lemon tahini sauce
26.Creamy tomato basil soup
27.Roasted beet, berry, and goat cheese salad
28.Black bean brownies
29.Flourless chocolate almond butter cake
30.Raw vegan key lime pie bars
31.No-bake peanut butter oatmeal cookies
32.Vegan banana bread muffins
33.3-ingredient vegan date caramel sauce
34.5-minute vegan chocolate mousse
35.Coconut whipped cream
36.Vegan caramelized onions
37.Pesto
38.Roasted garlic
39.Sun-dried tomatoes
40.Basil cashew cheese
41.Guacamole
42.Mushroom gravy
43.Hummus
44.Tzatziki sauce
45.Chimichurri sauce
46.Cilantro jalapeño pesto
47.Green harissa
48.Red pepper jelly
49.Chipotle mayo
50.Balsamic glaze

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Thai Rice Salad Bowls

A feast for your eyes as well as your stomach, this colorful brown rice bowl bursts with complementary textures and flavors: Red cabbage for crunch, scallions for an understated sharpness, and sweet potato wedges for earthy sweetness. Serve with cilantro, sriracha sauce, and an almond-lime dressing. Writes a commenter, “I made this bowl for our family (including two small kids) recently and it was such a hit. It’s got a bit of everything and the flavors work so well together, especially topped with the delicious dressing.”

This impressive and satisfying rice salad is surprisingly easy to make. Hands-on time is minimal, and it’s served in individual bowls with no chilling required. A creamy, tangy dressing pulls everything together.

Ingredients:

• ALMOND BUTTER-LIME DRESSING
  • 3 tablespoons almond butter
  • 2 tablespoons lime juice
  • 1½ teaspoons reduced-sodium soy sauce or tamari
  • 2 cloves garlic, minced
  • 1 teaspoon grated fresh ginger

  BOWLS

  • ¾ cup dry brown rice
  • 1 cup frozen shelled edamame
  • ¼ cup chopped fresh cilantro
  • 2 8-oz. sweet potatoes, cut lengthwise into wedges
  • 2 cups shredded red cabbage
  • 2 medium red and/or yellow bell peppers, cut into strips
  • ½ cup bias-sliced scallions (green onions)
  • Sriracha sauce
  • Fresh cilantro sprigs
  • Lime wedges

Instructions:

1. In a bowl combine all Almond Butter-Lime Dressing ingredients. Whisk well, adding water, 1 Tbsp. at a time (about ¼ cup total), to make drizzling consistency. Set aside.
2. In a medium saucepan combine rice and 2 cups water. Bring to boiling; reduce heat. Cover and simmer 35 to 40 minutes or until tender and water is absorbed, stirring in the edamame the last 5 minutes of cooking. Stir in the chopped cilantro.
3. Meanwhile, preheat oven to 400°F. Line a 15×10-inch baking pan with parchment paper or a silicone baking mat. Arrange sweet potato wedges on prepared pan. Roast about 20 minutes or until tender, brushing with water and turning once.
4. In shallow bowls arrange sweet potatoes, cabbage, bell peppers, and scallions. Top with a scoop of brown rice mixture. Drizzle with sriracha sauce and top with cilantro sprigs. Serve with lime wedges and Almond Butter-Lime Dressing on the side.

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Indian-Spiced Cauliflower And Potato Casserole

Warm your belly with this hearty cauliflower and potato casserole, which gets a big flavor boost from traditional Indian spices. Turmeric, ginger, cumin, and cinnamon join forces to enhance the tender veggies and brown rice that make up the bulk of this dish. Green peas add a pop of bright color and plant-based protein so you leave the table feeling satisfied and nourished.

In this nourishing vegan casserole, potatoes, cauliflower, and a medley of other veggies are baked to tender perfection, soaking up deliciously spiced sauce in the process. Make this Indian-inspired dish as hot or mild as you like: You control the amount of cayenne in its homemade spice mix.

Ingredients:

• 1 tablespoon ground cumin
• 1 teaspoon sea salt
• ½ teaspoon ground ginger
• ½ teaspoon turmeric
• ⅛ to ¼ teaspoon cayenne pepper
• ⅛ teaspoon ground cinnamon
• 1 cup brown rice
• 1 lb. Yukon gold potatoes, cut into ¾-inch pieces
• 4 cups small cauliflower florets
• ½ cup thinly sliced carrot
• 1 15-oz. can no-salt-added chickpeas, rinsed and drained
• 1 15-oz. can no-salt-added tomato sauce
• 1 14.5-oz. can no-salt-added fire-roasted diced tomatoes, undrained
• ½ cup frozen peas
• ¼ cup chopped fresh cilantro (optional)

Instructions:

1. In a small bowl stir together cumin, salt, ginger, turmeric, pepper, and cinnamon. Set aside.
2. Preheat oven to 375°F. In a 6-qt. Dutch oven bring 10 cups of water to boiling. Stir in rice. Return to boiling; reduce heat. Simmer 15 minutes. Stir in potatoes; simmer 10 minutes. Stir in cauliflower and carrot; simmer 2 minutes more. (Vegetables will still be crisp.) Drain and return to Dutch oven.
3. Stir in the next four ingredients (through peas). Stir in spice mix. Spread into a 3-qt. rectangular baking dish. Bake, covered, 25 to 30 minutes or until heated through and vegetables are tender.
4. Let stand 10 minutes before serving. If desired, top with cilantro.

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10 easy to cook vegan recipes for beginners

If you’re interested in trying out a vegan diet but aren’t sure where to start, look no further! These easy and cheap vegan recipes are perfect for beginners. From hearty stews to delicious desserts, there’s something here for everyone to enjoy. So what are you waiting for? Give veganism a try today!

1. easy vegan pancakes
Ingredients:
– 1 cup flour
– 1 tablespoon sugar
– 2 teaspoons baking powder
– 1/2 teaspoon salt
– 1 cup almond milk
– 2 tablespoons vegetable oil
Instructions:
1. In a large bowl, whisk together flour, sugar, baking powder, and salt.
2. In a separate bowl, whisk together almond milk and oil.
3. Add wet ingredients to dry ingredients and mix until just combined.
4. Heat a griddle or frying pan over medium heat and coat with vegetable oil. Pour batter by 1/4 cupfuls onto the griddle. Cook until pancakes are golden brown on both sides and cooked through, about 2 minutes per side. Serve with maple syrup or your favorite topping!
2. easy vegan waffles
Ingredients:
– 1 cup flour
– 1 tablespoon sugar
– 2 teaspoons baking powder
– 1/2 teaspoon salt
– 1 cup almond milk
– 2 tablespoons vegetable oil
Instructions:
1. Preheat a waffle iron according to manufacturer’s instructions.
2. In a large bowl, whisk together flour, sugar, baking powder, and salt.
3. In a separate bowl, whisk together almond milk and oil.
4. Add wet ingredients to dry ingredients and mix until just combined.
5. Pour batter into the waffle iron, using about 1/4 cup batter for each waffle. Cook until waffles are golden brown and cooked through, about 5 minutes. Serve with maple syrup or your favorite topping!
3. easy vegan biscuits
Ingredients:
– 2 cups self-rising flour
– 1 cup almond milk
– 6 tablespoons cold vegan butter, cut into cubes
Instructions:
1. Preheat oven to 400 degrees F (200 degrees C).
2. In a large bowl, whisk together self-rising flour and almond milk. Stir in cold vegan butter until dough is crumbly.
3. Turn out dough onto a floured surface and knead 10 times. Pat out to 1/2 inch thickness and use a biscuit cutter to cut out biscuits. Place on a baking sheet and bake in preheated oven until golden brown, about 10 minutes.
4. easy vegan naan
Ingredients:
– 1 (.25 ounce) package active dry yeast
– 1 cup warm water
– 2 tablespoons sugar
– 3 cups all-purpose flour
– 1 teaspoon salt
– 2 tablespoons olive oil, divided
Instructions:
1. In a large bowl, dissolve yeast in warm water. Add sugar, flour, salt, and 1 tablespoon oil. Mix well and knead for about 10 minutes. Cover and let rise in a warm place for 30 minutes.
2. Preheat a griddle or frying pan over medium heat and coat with remaining oil. Pinch off small pieces of dough and roll into balls. Place on the griddle and flatten slightly. Cook until browned, about 2 minutes per side.
5. easy vegan chili
Ingredients:
– 1 tablespoon olive oil
– 1 onion, diced
– 3 cloves garlic, minced
– 1 red pepper, diced
– 1 tablespoon chili powder
– 1 can (14.5 ounces) diced tomatoes, undrained
– 1 can (15 ounces) black beans, rinsed and drained
– 1 can (15 ounces) kidney beans, rinsed and drained
Instructions:
1. In a large pot over medium heat, heat oil. Add onion, garlic, and red pepper. Cook until vegetables are soft, about 5 minutes. Add chili powder and cook for 1 minute.
2. Add tomatoes, black beans, and kidney beans. Bring to a boil. Reduce heat to low and simmer for 30 minutes or until heated through.
6. easy vegan quesadillas
Ingredients:
– 8 small whole wheat tortillas
– 1 cup shredded vegan cheddar cheese
– 1/2 cup salsa
Instructions:
1. Preheat oven to 350 degrees F (175 degrees C).
2. Place tortillas on a baking sheet and spread with vegan cheese and salsa. Fold in half and press gently with a spatula to flatten slightly.
3. Bake in preheated oven until cheese is melted and tortillas are lightly browned, about 10 minutes.
7. easy vegan enchiladas
Ingredients:
– 8 small whole wheat tortillas
– 1 can (15 ounces) black beans, rinsed and drained
– 1/2 cup salsa
– 1/2 cup shredded vegan cheddar cheese
Instructions:
1. Preheat oven to 350 degrees F (175 degrees C).
2. In a medium bowl, mash black beans with a fork or potato masher. Mix in salsa and vegan cheese.
3. Spread about 2 tablespoons of the black bean mixture down the center of each tortilla. Roll up each tortilla and place seam side down in a 9×13 inch baking dish.
4. Bake in preheated oven until tortillas are crispy, about 20 minutes.
8. easy vegan sloppy joes
Ingredients:
– 1 tablespoon olive oil
– 1 onion, diced
– 3 cloves garlic, minced
– 1 green pepper, diced
– 1 can (15 ounces) tomato sauce
– 2 tablespoons brown sugar
– 2 tablespoons vinegar
Instructions:
1. In a large skillet over medium heat, heat oil. Add onion, garlic, and green pepper. Cook until vegetables are soft, about 5 minutes.
2. Add tomato sauce, brown sugar, and vinegar. Mix well and cook for 10 minutes.
9. easy vegan mac and cheese
Ingredients:
– 1 tablespoon vegan butter
– 2 tablespoons all-purpose flour
– 1 cup almond milk
– 1/4 teaspoon salt
– 1/4 teaspoon onion powder
– 1/4 teaspoon garlic powder
Instructions:
1. In a small saucepan over low heat, melt vegan butter. Stir in flour and cook for 1 minute. Whisk in almond milk, salt, onion powder, and garlic powder. Cook, whisking constantly, until mixture thickens, about 5 minutes.
2. Serve over cooked pasta or vegetables of your choice.
10. easy vegan rice pudding
Ingredients:
– 1 cup white rice
– 2 cups almond milk
– 1/4 cup sugar
– 1 teaspoon vanilla extract
Instructions:
1. In a medium saucepan, bring rice and almond milk to a boil over medium heat. Reduce heat to low and simmer for 20 minutes or until rice is cooked through.
2. Stir in sugar and vanilla extract. Cook for 5 minutes more. Serve warm or chilled.

So there you have it my 10 easy vegan recipes for beginners! I hope you enjoy them as much as I do. If you have any questions or suggestions, please feel free to leave a comment below. Thanks for reading! 🙂

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Couscous Bowls

The quick-cooking nature of couscous makes it ideal for an evening meal or a hearty lunch. Just add salad vegetables, chickpeas, and a drizzle of tahini sauce!

This satisfying meal is equally good made with traditional couscous or the larger, pearl-sized Israeli couscous. Feel free to experiment with whatever vegetables you have on hand. Creamy homemade Tahini Dipping Sauce serves as a flavorful finishing touch for these quick bowls.

Ingredients:

• 2 cups low-sodium vegetable broth
• ½ teaspoon cumin seeds
• 2 cups whole wheat couscous or Israeli couscous
• Sea salt, to taste
• Freshly ground black pepper, to taste
• 9 to 10 cups romaine lettuce, cut into 1-inch pieces
• 1 15-oz. can chickpeas, rinsed and drained
• 1 medium cucumber, finely chopped (1½ cups)
• 1 medium tomato, finely chopped (1 cup)
• 1 medium red onion, thinly sliced (1 cup)
• 2 tablespoons fresh parsley, finely snipped
• 1 tablespoon lemon juice
• 1½ cups Tahini Dipping Sauce

Instructions:

1. In a small saucepan bring broth and cumin seeds to boiling. Stir in couscous. Return to boiling; remove from heat. Cover and let stand 15 minutes or until broth is absorbed. Fluff with a fork. Season with salt and pepper.
2. Divide lettuce, chickpeas, cucumber, tomatoes, onion, and couscous among eight bowls. Sprinkle with parsley and lemon juice, and drizzle with Tahini Dipping Sauce.

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Quick Brown Rice Congee

A mix of mushrooms, green onions, and ginger have just the right amount of spice in this melt-in-your-mouth hot rice and tofu dish.

Congee is a hot rice porridge eaten all over Asia, usually for breakfast. The meltingly tender rice makes a luscious base for a wide variety of toppings, so feel free to improvise and add to the suggestions below. For creamier results, double the liquid (you can use half vegetable broth, half water), and simmer the congee for 30 to 40 minutes.

Already have some cooked brown rice in the fridge? Use 3 cups, and skip Step 1.

Ingredients:

• 1 cup dried brown rice
• 1 14-oz. package extra-firm tofu, drained and cut into cubes
• 8 oz. sliced cremini mushrooms
• 3 cups mushroom or vegetable broth
• 1 tablespoons reduced-sodium soy sauce
• 3 slices fresh ginger root
• 2 cloves garlic, minced (2 tsp.)
• 2 scallions (green onions), thinly sliced
• Sesame seeds, for garnish

Directions:

1. Cook brown rice according to package directions. Set aside.
2. Preheat the oven to 400˚F, and line 2 baking sheets with parchment paper or silicone baking mats. Spread tofu cubes on one baking sheet and mushroom slices on the other. Roast 10 minutes. Flip tofu cubes and mushroom slices, and roast 8 to 10 minutes more or until browned on the edges.
3. Meanwhile, bring the rice, broth, soy sauce, ginger, and garlic to a simmer in a large saucepan. Simmer, partially covered, 10 minutes, or until rice is soft and has absorbed some of the broth. Spoon the congee (rice) into bowls, and top with roasted tofu cubes, mushrooms, sliced green onions, and sesame seeds.

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