Posts tagged: fitness

Raw Apple Crumble

Craving all the flavors of an apple pie but don’t want to turn on the oven? This no-bake dessert recipe has you covered. A naturally sweet crumble topping of walnuts and dates is sprinkled over raw apples coated in the warm flavors of cinnamon and nutmeg.

This dessert is easier and faster to make than an apple pie or crisp, and it requires no baking. Instead of refined sugars, this recipe uses dates for sweetness, and lemon juice and nutmeg for that extra zing.

Note:

Use a good eating apple, such as a Gala, Fuji, or Pink Lady in this recipe, or a mix.

INGREDIENTS

FOR THE CRUMBLE TOPPING:

• ½ cup walnuts
• 2 pitted Medjool dates (or 4 Deglet Noor), chopped

FOR THE DICED APPLE FILLING:

• 4 apples, peeled and diced
• 1 tablespoon lemon juice

FOR THE APPLESAUCE (TO BE TOSSED WITH THE DICED APPLES):

• 2 apples, peeled and diced (see Notes)
• 2 tablespoons fresh lemon juice
• 5 pitted Medjool dates (or 10 Deglet Noor), chopped
• ¼ cup raisins
• ¼ teaspoon cinnamon
• ¼ teaspoon ground nutmeg

1. To make the crumble topping: Blend the walnuts and dates in a food processor to make crumbly nuggets similar in size to Grape Nuts cereal. Spoon into a small bowl and set aside.
2. To make the filling: Toss the 4 peeled, diced apples with 1 tablespoon of lemon juice, and set aside in a bowl.
3. Next, blend all of the sauce ingredients in the food processor: 2 apples, 2 tablespoons of lemon juice, plus the dates, raisins, cinnamon, and nutmeg. Toss this mixture with the sliced apples.
4. To serve, spoon into dessert dishes and sprinkle with the date-nut crumble topping.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-no-cook-meals/

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Tuscan Panzanella

Croutons are crucial to panzanella, which gets its name in part from the Italian word for bread. This low-fat version omits oil in favor of a juicy, lip-smacking-good Sun-Dried Tomato Vinaigrette. Serve this fresh and satisfying bread salad on its own or as part of a healthy vegan Mediterranean feast. 

Tip: You can also leave the bread cubes out overnight to dry instead of baking them.

INGREDIENTS

• 4 sun-dried tomato pieces (not oil-packed)
• ¼ cup balsamic vinegar
• 2 tablespoons pine nuts
• 1 clove garlic
• ¼ teaspoon dried oregano
• Sea salt, to taste
• Freshly ground black pepper, to taste
• 4 slices whole grain bread, cut into ¾-inch cubes
• 2 cups chopped romaine
• 2 medium tomatoes, cut into wedges
• 1 cup chopped red bell pepper
• 1 English cucumber, halved lengthwise, seeded, and thinly sliced
• ½ of a small red onion, thinly sliced
• 10 to 12 fresh basil leaves, chopped

1. Make Sun-Dried Tomato Vinaigrette: Place sun-dried tomato pieces in a small bowl with enough hot water to cover. Soak 20 minutes; drain. In a blender combine rehydrated tomatoes, balsamic vinegar, pine nuts, garlic, oregano, and ½ cup water. Blend until smooth. Season to taste with sea salt and freshly ground black pepper. Set aside.
2. Preheat oven to 350°F. Spread bread cubes out in a single layer on a baking sheet. Bake 10 to 12 minutes or until toasted and crispy.
3. In a large bowl combine croutons with the next six ingredients (through basil). Toss well. Serve in bowls drizzled with Sun-Dried Tomato Vinaigrette. Store leftover vinaigrette in an airtight container in the refrigerator up to 3 days.

Courtesy: https://www.forksoverknives.com/recipes/vegan-salads-sides/page/3/

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The Best Broccoli Slaw

If you’re tossing your broccoli stalks in the compost pile, you’re seriously missing out. Their tender texture and earthy sweetness make them arguably better than the florets that you typically enjoy. In this scrumptious coleslaw broccoli stalks are shredded into matchsticks and combined with carrots, scallions, and fresh herbs to create a crunchy medley. The creamy mustard dressing adds the perfect amount of tang to balance out the veggies. Serve this easy dish alongside veggie burgers at your next BBQ! 

Tip: For optimal deliciousness, remove the toughest outer layer of broccoli skin with a vegetable peeler and cut off the fibrous bottom ½-inch of each stalk. 

INGREDIENTS

• 1½ cups peeled and shredded broccoli stalks (from 1 head)
• 1 cup shredded carrots
• ⅓ cup thinly sliced scallions
• 2 tablespoons finely chopped fresh parsley
• 2 tablespoons almond flour
• 1½ teaspoons flaxseed meal
• 1½ teaspoons low-sodium tamari or soy sauce
• 1½ teaspoons white wine vinegar
• ½ teaspoon Dijon mustard
• Sea salt, to taste
• Freshly groundblack pepper, to taste

1. In a medium bowl combine broccoli stalks, carrots, scallions, and parsley.
2. In a blender combine the next five ingredients (through mustard) and ½ cup water. Cover and blend until smooth. Season with salt and pepper.
3. Add the dressing to the vegetables and toss to coat. Chill at least 30 minutes before serving.

Courtesy: https://www.forksoverknives.com/recipes/vegan-salads-sides/page/2/

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Pineapple-Vanilla Granita

The classic Italian dessert gets a healthier makeover by using chunks of fresh or frozen pineapple, maple syrup, and vanilla bean. Blended into a coarse, slushy texture, this light and refreshing treat is a surefire way to beat the heat.

Lightly sweet and totally refreshing, this frozen dessert has a coarser, slushier texture than sorbet. This easy granita recipe requires only five ingredients and takes just 10 minutes to prepare. The hardest part is waiting to dig in until it’s fully chilled.

INGREDIENTS

• 1 vanilla bean or 1 tablespoon pure vanilla extract
• 5 cups fresh or frozen pineapple cut into chunks
• 1 tablespoon pure maple syrup
• 1 tablespoon lemon juice
• Fresh mint leaves

1. Split the vanilla bean in half lengthwise. Using the tip of a small sharp knife, scrape out the seeds.
2. In a heavy-duty blender or food processor combine vanilla seeds or vanilla extract, pineapple, maple syrup, and lemon juice. Cover and blend or process until smooth. Transfer mixture to a shallow freezer container. Cover and freeze 4 to 6 hours. Pineapple-Vanilla Granita
3. Let stand at room temperature 10 minutes before serving. Break mixture into small chunks and place in blender or food processor. Cover and pulse just until slushy. Top servings with fresh mint.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-no-cook-meals/

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Asian Cucumber And Sea Vegetable Salad

Even if you aren’t normally a fan of seaweed, this tangy and lightly salted salad might change your mind— and your tastebuds. Pickled ginger, dried seaweed, and shredded carrots complement crunchy cucumbers for a dish that will bring ocean vibes into your home on hot summer days.

Who would have guessed that cucumbers and seaweed could be such good friends? One grows up high on the vine, while the other is born on the mean streets of the ocean floor. This salad is refreshing: crunchy and light with a subtle, tangy punch. It makes the perfect side dish to complement heavier fare.

Chef’s tips:

1. If you have a food processor, use the slicing blade attachment for the cucumbers and the shredding attachment for the carrots to make preparation go lightning fast.
2. Replace the wakame with scallions if sea veggies aren’t your thing.

INGREDIENTS

FOR THE DRESSING

• 3 tablespoons brown rice vinegar
• 2 tablespoons freshly squeezed lemon juice
• Zest of 1 lemon
• 1 tablespoon evaporated cane sugar
• 1 tablespoon pickled ginger, finely chopped
• 1 teaspoon dried minced onion
• ½ teaspoon sea salt
• 2 teaspoons sesame seeds, plus more for garnish

FOR THE SALAD

• ¼ cup dried wakame seaweed
• 2 hothouse cucumbers, cut into ¼-inch-thick rounds
• ½ cup shredded carrots

1. To prepare the dressing, whisk vinegar, lemon juice and zest, sugar, ginger, dried onion, sea salt, and 2 teaspoons sesame seeds together in a small bowl. Set aside.
2. To prepare the salad, soak wakame in warm water for 3 to 5 minutes to rehydrate. Drain and chop, if desired. Place in large serving bowl. Add cucumbers and carrots.
3. Add dressing to vegetables and toss. Serve right away, garnished with additional sesame seeds.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-no-cook-meals/

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Mason Jar Salad

This Mason jar salad is a great make-ahead meal to enjoy at home or on the go. A creamy pesto dressing anchors layers of rainbow veggies and hearty grains for a portable meal that will satisfy all your cravings for fresh produce. Feel free to switch it up with whatever greens, grains, and toppings you have on hand! Just add a lid and it will keep well in the refrigerator for up to 3 days. 

Tip: For the dressing, soak cashews in very hot water for 15 minutes. Drain the water and rinse the nuts before blending with the rest of the dressing ingredients.

INGREDIENTS

• ½ cup soaked raw cashews (see tip in recipe intro)
• ⅔ cup loosely packed fresh basil leaves
• 1 clove garlic
• 1 tablespoon nutritional yeast
• ¼ teaspoon onion powder
• ¼ teaspoon sea salt
• ⅔ cup unsweetened, unflavored plant-based milk
• 6 cups fresh baby spinach
• 4 cups cooled cooked wheat berries
• 2 cups cherry tomatoes, halved
• 1 medium summer squash, quartered lengthwise and cut into ½- inch slices
• 1 cup shredded carrots
• ½ cup chopped red onion
• Sea salt, to taste
• Freshly ground black pepper, to taste

1. For Pesto Dressing, in a small blender or food processor combine the first six ingredients (through sea salt). Cover and blend until smooth, gradually adding plant-based milk. Dressing will be thin.
2. In four 1-quart wide-mouth Mason jars, pour a few tablespoons of dressing into the bottom. Then layer the next seven ingredients (spinach through onion) in the order given. Season with salt and pepper.

Courtesy: https://www.forksoverknives.com/recipes/vegan-salads-sides/

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Kid Friendly Chopped Salad

If it’s tough to get your little ones to eat their veggies, this tasty chopped salad will almost certainly do the trick. Fresh broccoli florets and hearty edamame beans are mixed with chewy rice, tart dried apricots, and juicy apples. The combination of different textures keeps each bite exciting and the omission of leafy greens separates it from a traditional salad that might meet more resistance. Not to mention, the sweet and citrusy dressing features apple pie spice, which makes the veggies taste more like a treat than a chore to eat. Topped with crunchy sunflower seeds, everyone in your family will fall in love with this delicious meal after the first forkful.

Tip: If your kids want to help make this meal, they can use scissors instead of a sharp knife to chop the fresh herbs and dried fruit. Pull parsley leaves off stems and place them in a small bowl, then use kitchen scissors to cut the leaves into small pieces. Do the same with the dried apricots!

INGREDIENTS

• 2 cups small fresh broccoli florets
• 1 cup frozen shelled edamame
• ⅓ cup orange juice
• ¼ cup chopped fresh parsley
• 1 tablespoon apple cider vinegar
• 1 tablespoon pure maple syrup
• ¼ teaspoon apple pie spice
• ¼ teaspoon sea salt
• ⅛ teaspoon freshly ground black pepper
• 2 apples, cored and cut into bite-size pieces (2 cups)
• 2 cups cooked brown rice
• ½ cup chopped dried apricots
• ½ cup sliced scallions
• 2 tablespoons roasted sunflower kernels

1. Fill a medium pot three-fourths full with cool water. Put the pot on a burner and turn the burner to medium-high. When water starts to boil, add broccoli and edamame. Boil 1 minute. Put a colander in the sink. Using hot pads, carefully pour vegetables into colander to drain. Rinse vegetables with cold running water to cool them. Drain well.
2. For dressing, put the next seven ingredients (through pepper) in a large bowl. Use a whisk to mix it together well.
3. Add broccoli and edamame to bowl with dressing. Add the remaining ingredients to bowl. Stir to combine and coat with dressing.

Courtesy: https://www.forksoverknives.com/recipes/vegan-salads-sides/

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Warm Peach and Raspberry Crumble

This fabulous vegan dessert lets you enjoy sweet summer peaches and berries any time of year. Just take advantage of the bounty of healthy and wallet-friendly fruit in your supermarket’s freezer section. Serve this sweet baked treat warm out of the oven with a dollop of your favorite vegan yogurt. Note: If gluten-free, be sure to opt for gluten-free oats, as cross-contamination can be an issue.

INGREDIENTS

• 2 cup old-fashioned rolled oats
• ½ cup brown rice flour
• ¼ cup slivered almonds
• 1 teaspoon cinnamon
• ¼ teaspoon salt
• 4 cups frozen peach slices, thawed and chopped
• 2 cups fresh or frozen raspberries
• ½ cup unsweetened applesauce
• ½ cup brown rice syrup
• 3 tablespoons almond butter (raw or roasted)
• 1 teaspoon vanilla extract

1. Preheat oven to 350°F.
2. Combine the oats, brown rice flour, almonds, cinnamon, and salt in a medium-size bowl; mix using a spatula or spoon, and set aside.
3. Place the chopped peaches in a 6- by 8-inch rectangular baking dish. Add the raspberries, mix and set aside. (Note: if using frozen raspberries, use them frozen. They do not need to be thawed like the peaches.) Set the dish aside.
4. Combine the applesauce, brown rice syrup, almond butter, and vanilla in a small saucepot over low heat. Stir gently until the mixture is smooth and warm, then pour over the oats mixture, and mix until well-combined.
5. Disperse the oat mixture evenly over the fruit. Cover and bake for 40 minutes. At the 40-minute mark, remove the cover and continue to bake for another 10 minutes.
6. Remove from the oven, and let cool for 10 minutes. Serve with additional fresh berries and slivered almonds or your favourite dairy-free yogurt.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/9-all-time-favorite-recipes-from-the-forks-over-knives-staff/

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Vegan Kale Caesar Salad

All kale Caesar! This quick and satisfying salad is perfect for a light lunch or paired with a veggie burger as a side dish. The cashew-based Caesar dressing comes together quickly and adds a luscious creaminess to a fresh mixture of hearty quinoa, earthy kale, and sweet tomatoes. Don’t forget the crunchy homemade croutons! (To make gluten-free, use certified gluten-free bread)

INGREDIENTS

• ⅓ cup quinoa, rinsed and drained (1 cup cooked)
• 2 slices whole-grain bread, cut into large cubes
• 1 (15-oz.) can chickpeas, drained and rinsed
• 6 oz. baby kale (6 cups)
• 6 oz. cherry tomatoes, halved (1 cup)
• ½ cup raw, unsalted cashews
• ⅓ cup white wine vinegar
• ⅓ cup unsweetened, unflavored plant-based milk
• 1⅓ tablespoons Dijon mustard
• 2 cloves garlic
• Sea salt, to taste
• Freshly ground black pepper, to taste

1. Preheat the oven to 375°F. In a saucepan over high heat, bring quinoa and ⅔ cup water to boiling. Reduce heat to low, cover, and simmer for 20 minutes. Remove from heat and let cool; fluff quinoa with a fork.
2. In a bowl, soak cashews in very hot water for 15 minutes. Drain the water and rinse nuts.
3. Bake bread crumbs on a baking sheet around 8 to 10 minutes or until crisp. Remove from heat and let cool.
4. In a bowl, combine chickpeas, cooked quinoa, kale, and tomatoes.
5. In a high-powered blender (or food processor), combine soaked cashews, vinegar, plant milk, Dijon mustard, and garlic. Process until smooth. Season with salt and pepper to taste. Pour about half the Caesar dressing over kale salad; toss to coat. Top with croutons and serve with remaining dressing on the side.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/9-all-time-favorite-recipes-from-the-forks-over-knives-staff/

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Rainbow Veggie Salad

Don’t let the simplicity of the ingredient list fool you: The juxtaposition of the bold, spicy harissa dressing and fresh, crunchy produce makes this salad an absolute game changer. A bed of romaine leaves creates the perfect base for juicy tomatoes, sweet bell pepper, and refreshing cucumbers to soak up every last drop of the dressing. The key to making it creamy? Blend our Homemade Harissa with a few dollops of tahini and a splash of lemon juice so all the vibrant flavors are mixed into a smoother texture that makes every forkful a treat to eat. 

Tip: You can use chopped romaine lettuce in place of baby romaine, if you like.

INGREDIENTS

• ½ cup Homemade Harissa
• 1½ tablespoons tahini
• 1 tablespoon lemon juice
• Sea salt, to taste
• 8 cups baby romaine leaves
• 1 cup shredded carrots
• 1 cup halved cherry tomatoes
• 1 cup chopped red bell pepper
• 1 thinly sliced Persian cucumber

1. In a blender combine the Homemade Harissa, tahini, lemon juice, and ½ cup water. Cover and blend until smooth. Season dressing to taste with sea salt.
2. In a large bowl combine romaine leaves, shredded carrots, cherry tomatoes, red bell pepper, and Persian cucumber. Add half of the dressing; toss to coat. Add more dressing to taste. Serve immediately. Rainbow Veggie Salad

Courtesy: https://www.forksoverknives.com/recipes/vegan-salads-sides/

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