Posts tagged: healthyliving

4-Layer Enchilada Cakes

These enchilada stacks are impressive. Layered cashew cream, rice and beans, mashed potato, enchilada sauce, corn tortillas, and veggies create a sensational dish that looks amazing and is fun to eat.

These healthy vegan enchiladas prove that everything is better in cake form. Each layer of these generously filled cakes has a different hearty filling melded together with enchilada sauce. This recipe takes some time to assemble, but it’s fun and delicious and built to impress. Make your own oil-free enchilada sauce using our tasty recipe, or look for some at the store.

Ingredients:

• ½ cup raw cashews
• 2 tablespoons nutritional yeast
• 1 tablespoon lemon juice
• Sea salt and freshly ground black pepper, to taste
• 1 15-oz. can black beans, rinsed and drained
• ½ cup cooked brown rice
• 2 tablespoons fresh cilantro, snipped
• 2 teaspoons taco seasoning
• 2 medium red-skin potatoes, cut into 1-inch pieces
• 2 cups mushrooms, thinly sliced
• 2 orange bell peppers, finely chopped (2 cups)
• 1 medium red onion, finely chopped (1 cup)
• 2 cloves garlic, minced
• ½ teaspoon ground cumin
• 7 cups chopped Swiss chard
• 10 6-inch corn tortillas, divided
• 4 cups oil-free enchilada sauce, divided
• ½ cup pico de gallo, homemade or store-bought

Instructions:

1. For cashew cream, in a small bowl combine cashews and ½ cup hot water. Let stand 20 minutes. In a blender combine cashew mixture, nutritional yeast, and lemon juice. Cover and blend until smooth. Season with salt and black pepper.
2. Preheat oven to 350°F. In a medium bowl mash the black beans. Stir in the brown rice, the cilantro, and the taco seasoning.
3. Place the red potatoes in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 20 minutes or until very tender. Remove and mash potatoes.
4. Meanwhile, in another large saucepan cook the mushrooms, the bell peppers, the onion, the garlic, and the cumin over medium 10 minutes or until onion is golden, stirring frequently. (The mushrooms will release enough liquid to prevent vegetables from sticking.) Season with salt and black pepper.
5. In an extra-large skillet cook the Swiss chard over medium-low 3 to 5 minutes or until slightly wilted. Remove from heat. Toss with ¼ cup of the cashew cream.
6. Layer 1: Using two 11-inch pie plates or shallow 8-inch baking dishes, place a tortilla in each plate. Spread ¼ cup of the enchilada sauce and half of the bean mixture over each tortilla.
7. Layer 2: Top each stack with another tortilla; press lightly. Spread ¼ cup enchilada sauce and half of the mushroom mixture over each stack.
8. Layer 3: Add one tortilla, ¼ cup enchilada sauce, and half of the mashed potatoes to each stack.
9. Layer 4: Add one tortilla, ¼ cup enchilada sauce, and half of the chard mixture to each stack. Top with the remaining tortillas and spread stacks generously with enchilada sauce, reserving some of the sauce for serving.
10. Bake cakes 25 to 30 minutes or until heated through. To serve, warm the remaining enchilada sauce. Serve cakes with remaining enchilada sauce and cashew cream and the pico de gallo.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/mexican-food-recipes-plant-based/

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Mexican Lime Soup

The contrast of earthy potatoes and mushrooms alongside fresh corn, creamy avocado, and tangy cilantro and lime creates a soup that’s both refreshing and hearty.

This soup is colorful and fun to offer to guests. Serve in large bowls and crumble healthy chips on top of soup before enjoying.

Ingredients:

• 1 large onion, chopped
• 8 ounces mushrooms, quartered
• 2 bay leaves
• 2 cloves garlic, chopped or pressed
• 3 poblano peppers, toasted, seeded, skinned, and cut into strips
• 2 to 3 (32-ounce) cartons low-sodium vegetable stock
• 2 ears of corn, husks removed and cut into 2-inch rounds
• 4 medium cooked red potatoes, cut into 1-inch cubes
• 1 bunch cilantro, rinsed and chopped
• Juice of 3 limes
• Zest of 1 lime
• 4 tomatoes, chopped
• 2 avocados, peeled and sliced
• Corn tortillas strips

Instructions:

1. Place onion, mushrooms, and bay leaves into a large soup pot. Sauté over medium heat for 5 minutes, until onions brown, adding 1 to 2 tablespoons of water or low-sodium vegetable stock to keep vegetables from sticking.
2. Add garlic, peppers, and 1 cup of stock. Cook, stirring occasionally, for 5 minutes, until peppers begin to soften.
3. Add remaining stock, corn, and potatoes. Cover and cook over medium heat for 10 minutes, until corn is tender.
4. Remove from heat and let sit covered for 5 minutes.
5. Add cilantro, lime juice, and zest immediately before serving.
6. Place a handful each of tomatoes, avocados, and tortillas strips into large soup bowls.
7. Pour hot soup directly over vegetables and tortillas strips; serve immediately.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/mexican-food-recipes-plant-based/

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 Onion & Pepper Vegan Quesadillas

Filled with cashew cheese, spinach, and a red pepper–onion mixture, these vegan quesadillas are even more delicious than their cheese-laden cousins.

Catering for Whole Foods Market was one of the best jobs I’ve ever had. Not only was it a great company to work for, but also I was able to enjoy mouth-watering dishes. One of my favorites was their vegan quesadillas—the inspiration for this savory recipe. With a creamy plant-based cheese, a little spice and fresh greens, these vegan quesadillas have flavor and texture that I think is even more delicious than traditional quesadillas!

Ingredients:

• ¾ cup raw cashews, soaked for 2 hours
• ½ cup nutritional yeast flakes
• 1 lime, juiced
• ½ tablespoon stoneground mustard, no-salt added
• ½ cup water
• 1 yellow onion, sliced thin
• 1 red bell pepper, sliced thin
• 1 yellow bell pepper, sliced thin
• 1½ tablespoons ground cumin
• 1½ teaspoon chili powder
• 8 100% corn tortillas, no salt or oil added
• 2 cups fresh spinach, loosely packed

Instructions:

1. Make the cheese sauce: Add the cashews, nutritional yeast, lime, stoneground mustard and water to a blender. Blend until it the sauce is creamy. Set it aside.
2. Make the onion-pepper filling: Place a sauté pan over medium heat. Add the sliced onion and bell pepper. Stir in the cumin and chili powder. Cover and cook for 5 minutes, stirring occasionally so the veggies don’t stick to the bottom of the pan. Then stir in a tablespoon of water and continue cooking uncovered. When the water evaporates stir in another tablespoon of water, continuing to sauté until the onions are caramelized.
3. Turn the heat to low. Pour the cheese sauce into the onion and peppers. Stir well and then cover with a lid so the mixture doesn’t dry out.
4. Make the first quesadilla: Place a non-stick pan over medium heat. Let it heat for 5 minutes. Then place one of the tortillas into the pan. Set a timer, letting the first side toast for 2 minutes and then flip. Set the timer for another 2 minutes. As you wait, carefully scoop about ¼ of the filling onto the tortilla and spread it evenly, forming a single layer of peppers and onions. Layer ½ cup of spinach across the onions and peppers. Place the second tortilla on top of the spinach.
5. Once the timer goes off or the bottom side is toasted, use a large spatula to carefully flip the entire quesadilla. Toast the second tortilla for 2-3 minutes.
6. When the quesadilla is done transfer it to a plate. Repeat this process with the remaining filling to make a total of 4 quesadillas. Note that subsequent quesadillas may require less cooking time because the pan will be hotter. You may want to turn the heat down slightly after the first couple. Slice the quesadillas into triangular pieces and serve.

   Chef’s Note: Soaking the cashews softens them so they become creamy when blended. If you’re using a high-powered blender such as a vitamix, the nuts do not need to be soaked.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/mexican-food-recipes-plant-based/

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Spicy Thai Noodles With Spiralized Squash

This healthy and comforting vegan Thai dish features spiralized squash, bite-size veggies, and wide brown rice noodles, making it easy to get a little bit of everything with every forkful. Thai red curry paste and fresh Thai chiles bring the heat. Chiles can vary in heat level depending on growing conditions; if you’re unsure of your spice preferences, we recommend starting with one chile then adding more if you want more of a kick.

Tip: Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.

Ingredients:

• 8 oz. dry wide brown rice noodles, such as pad Thai noodles
• 2 cups low-sodium vegetable broth
• 2 tablespoons oil-free Thai red curry paste
• 6 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 1 to 2 fresh Thai chiles, very thinly sliced (see tip in intro)
• 8 oz. thin green beans, cut into bite-size pieces
• 1 cup matchstick-cut carrots
• 1 cup unsweetened coconut milk beverage (do not use canned)
• 2 medium yellow squash, spiralized (4 cups)
• 4 scallions, cut into 1-inch pieces
• ⅓ cup chopped fresh cilantro
• Lime wedges

Instructions:

1. Cook rice noodles according to package directions; drain.
2. Meanwhile, in a large saucepan combine the next five ingredients (through Thai chiles). Bring to boiling; reduce heat. Simmer, uncovered, 10 minutes. Add beans and carrots. Return to boiling; reduce heat. Cover and simmer 5 minutes or until vegetables are almost crisp-tender.
3. Add cooked noodles, coconut milk, squash, and scallions. Toss to combine; heat through. Sprinkle with cilantro and serve with lime wedges.

Courtesy: https://www.forksoverknives.com/tag/thai/

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Rainbow Fruit Salad Platter

This juicy salad is all about the presentation, so make sure to choose the freshest produce you can find to get the most eye-catching results. Rainbow-hued berries, melons, and summer fruits are arranged in elegant rows and drizzled in a citrus dressing that’s infused with cinnamon and ginger. The slightly sweet sauce ties all the different ingredients together for a cohesive fruit salad that will surely turn heads at your next potluck or BBQ. Serve alongside a pasta dish or veggie burgers for a delicious and nutritious meal.

Ingredients:

• 3 tablespoons orange juice
• 3 tablespoons lemon juice
• 3 tablespoons lime juice
• 1½ teaspoons pure maple syrup
• ¾ teaspoon arrowroot powder
• Dash ground cinnamon
• Dash ground ginger
• 4 cups assorted salad greens
• 3 cups cubed watermelon
• 2 mangoes, seeded, peeled, and sliced or chopped
• 2 cups cubed fresh pineapple
• 2 cups green grapes, halved
• 1 cup fresh blueberries
• 2 cups fresh blackberries
• 2 cups red grapes, halved

Instructions:

1. For dressing, in a small saucepan whisk together the first seven ingredients (through ground ginger) until arrowroot powder is dissolved. Heat and stir over medium-high just until thickened. Remove from heat; cool.
2. Arrange salad greens on a large serving platter. Arrange the remaining ingredients rainbow-style on the greens. Drizzle with ¼ cup of the dressing and, if desired, sprinkle with additional cinnamon. Serve salad with remaining dressing.

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

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Yuca and Kale Salad

This scrumptious yuca salad is like a potato-free potato salad! Yuca is a tropical starchy root veggie (sometimes called cassava, manioc, or tapioca) and can be found in many supermarkets. Despite its sturdy appearance, bite-sized cubes of yuca can be boiled in just 10 minutes. To finish the salad, add kale, tomato, scallions, cilantro, lemon juice, and jalapeño. Try it—you’ll be pleased you did!

The tropical root vegetable yuca (sometimes labeled as cassava) adds satisfying starchiness to this chopped salad. Jalapeño adds a touch of spiciness; to further dial up the heat, include some of the jalapeño seeds.

Note: Raw yuca contains toxins which are concentrated in the skin, so always peel and cook the root before eating it.

Ingredients:

• 1 teaspoon baking soda
• 1 lb. yuca, peeled and cut into 1-inch pieces (3 cups)
• 2 cups finely chopped fresh kale
• 2 cups chopped peeled English cucumber
• 1 cup cherry tomatoes, halved
• ½ cup thinly sliced scallions (green onions)
• ½ cup fresh parsley or cilantro, finely chopped
• ¼ cup lemon juice
• 1 fresh jalapeño chile pepper, seeded and finely chopped
• ½ teaspoon sea salt

Instructions:

1. In a pot combine baking soda and 10 cups water; bring to boiling. Add yuca and cook, uncovered, about 10 minutes or until yuca is tender; drain. Place yuca in a bowl; let cool.
2. Add remaining ingredients. Toss to combine.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/vegan-potato-salad-recipes-for-every-occasion/

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Harissa-Roasted Potato Salad

In this warmly spiced potato salad, rich flavors are achieved by coating cubed sweet potatoes and white potatoes in a smoky, sweet harissa spice blend before roasting. Red bell pepper and celery add crunch, and a drizzle of harissa hummus sauce ties it all together.

Harissa seasoning may become your new favorite ingredient after you get a taste of this irresistible potato salad. The Tunisian spice blend is loaded with the smoky, savory flavors of paprika, cumin, and red pepper, while ground coriander adds a hint of sweetness that makes anything you sprinkle burst with complex aromas. In the case of this tantalizing recipe, a combo of sweet potatoes and russet potatoes gets tossed in the delicious seasoning and mixed with chopped celery, dried apricots, red bell pepper, and plenty of aromatic herbs. This is not your average potato salad—this is a sophisticated, complex, and completely scrumptious dish that will impress even the pickiest eaters!

Tip: To make your own harissa seasoning, in a small bowl combine 1 tablespoon crushed red pepper; 1 teaspoon each smoked paprika, ground cumin, and ground coriander; ½ teaspoon garlic powder; and ¼ teaspoon caraway seeds. For a finer texture, place in a coffee grinder or small food processor and grind until very fine. For extra flavor, toast spices in a dry skillet over medium 1 minute.

Ingredients:

• 4 tablespoons lemon juice
• 1 tablespoon tahini
• 1 tablespoon salt-free harissa seasoning (such as Frontier brand)
• 1½ lb. sweet potatoes, peeled and cut into ½-inch cubes
• 1½ lb. russet potatoes, peeled and cut into ½-inch cubes
• ½ cup chopped onion
• ½ cup chopped red bell pepper
• ½ cup chopped celery
• ¼ cup chopped dried apricots
• ¼ cup aquafaba
• ¼ cup chopped fresh cilantro
• ¼ cup chopped fresh parsley
• 2 tablespoons white wine vinegar
• 2 teaspoons Dijon mustard
• 2 teaspoons pure maple syrup
• 1 clove garlic, minced
• Sea salt, to taste
• Freshly ground black pepper, to taste
• ¼ cup slivered almonds, toasted

Instructions:

1. Preheat oven to 400°F. Line a rimmed baking sheet with parchment paper or a silicone baking mat. In a large bowl combine 2 tablespoons lemon juice, the tahini, harissa seasoning, and 1 tablespoon water. Add sweet potatoes and russet potatoes; toss to coat. Place sweet potatoes on prepared baking sheet. Roast 15 to 20 minutes or until tender. Transfer sheet to a wire rack; cool 20 minutes.
2. In a large bowl combine roasted sweet potatoes, the onion, bell pepper, celery, and apricots. In a small bowl whisk together the remaining 2 tablespoons lemon juice and the next seven ingredients (through garlic). Drizzle over potatoes; toss to coat. Season with salt and black pepper. Sprinkle with almonds.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/vegan-potato-salad-recipes-for-every-occasion/

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Loaded Potato Skins

These simple, budget-friendly vegan loaded potato skins make a delicious main dish with a side salad, but they’re also perfect as a quick snack the following day. The crispy twice-baked loaded potatoes skins are filled with a flavorful chickpea, caper, scallion, and sun-dried tomato mash, then topped with a creamy tahini sauce and fresh chives. They are filling, satisfying and just downright irresistible!

Twice-baked potatoes create delicious hand-held containers for a savory mixture of chickpeas, sun-dried tomatoes, capers, and scallions. Drizzled with tahini sauce and browned to perfection, this scrumptious vegan recipe is perfect as a snack or paired with a leafy green salad.

Ingredients:

• 6 russet potatoes, scrubbed
• 2 cloves garlic, crushed
• ½ cup unsweetened, unflavored plant milk
• 1 tablespoon prepared mustard
• ¼ cup nutritional yeast (optional)
• 1 (15-ounce) can chickpeas, drained and rinsed
• 1 shallot, chopped
• 3 tablespoons capers, drained
• 5 sun-dried tomatoes, chopped
• 1 scallion (white and green parts), finely chopped
• sea salt and freshly ground black pepper

FOR THE TAHINI SAUCE

• 2 tablespoons tahini
• ¼ cup fresh lime juice (from about 2 limes)

FOR GARNISH

• 2 tablespoons fresh chives
• 1 scallion

Instructions:

1. Preheat the oven to 400°F.
2. Use a fork to pierce the potatoes in several places. Place them on a baking sheet and bake until tender, 55 to 65 minutes. Let the potatoes cool until they are easy enough to handle.
3. Cut the potatoes in half lengthwise, then use a spoon to scoop out each potato half, leaving about ¼ inch of potato on the shell.
4. Meanwhile, transfer scooped potato flesh to a bowl, then mash with garlic, plant milk, mustard, and nutritional yeast (if using). Add chickpeas and coarsely mash with the mixture.
5. Add the shallots, capers, sun-dried tomatoes, and scallions to the potato-chickpea mixture. Mix well, then season with salt and pepper to taste.
6. Fill the potato skins with the mixture and bake until golden, 10 to 20 minutes.
7. Meanwhile, make the tahini sauce: Whisk the tahini and lime juice with about ¼ cup of water.
8. Serve potatoes warm or at room temperature drizzled with tahini sauce and topped with chives and scallions.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-recipes-totally-crave-worthy/

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Crispy Buffalo Cauliflower Bites

Having friends over to watch the game? Skip the greasy wings and make these spicy-crunchy cauliflower bites instead. Thanks to a clever combination of hot sauce, savory spices, and tomato paste, these crispy nibbles are packed with flavor—and are completely oil-free.

It took a lot of trial and error to find the right coating that would not draw out the moisture and would make the florets crisp, so I am pleased that it has turned out to be a very simple recipe. You will not need to add salt as the sauces have enough salt to season them. Either a smoky barbecue sauce or Frank’s hot sauce would work well, but if you are like me and prefer sweet and spicy, then try a little bit of both. Serve with ranch or Caesar dressing on the side if you wish, or whip up a batch of Spinach Ranch Dip.

Note: The buffalo cauliflower bites will get softer once they are coated with the sauce, so hold off tossing until the very last minute.

Ingredients:

• ⅔ cup brown rice flour
• 2 tablespoons almond flour
• 1 tablespoon tomato paste
• 2 teaspoons garlic powder
• 2 teaspoons onion powder
• 2 teaspoons smoked paprika
• 1 teaspoon dried parsley
• 1 head cauliflower, cut into 2-inch florets
• ⅓ cup Frank’s hot sauce or barbecue sauce

Instructions:

1. Preheat oven to 450°F. Line 2 baking sheets with parchment paper.
2. Combine the brown rice flour, almond flour, tomato paste, garlic powder, onion powder, paprika, parsley, and ⅔ cup of water in a blender. Puree until the batter is smooth and thick. Transfer to a bowl and add the cauliflower florets; toss until the florets are well coated with the batter.
3. Arrange the cauliflower in a single layer on the prepared baking sheets, making sure that the florets do not touch one another. Bake for 20 to 25 minutes, until crisp on the edges. They will not get crispy all over while still in the oven.
4. Remove from the heat and let stand for 3 minutes to crisp up a bit more. Transfer to a bowl and drizzle with the sauce. Serve immediately.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-recipes-totally-crave-worthy/

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Chickpea and Corn Fritters

Get a double dose of sweet corn with wholesome chickpea fritters that are studded with golden kernels and topped with a tangy tomato-corn chutney. Parsley and cilantro lend their herbal goodness to the patties, which get rolled in breadcrumbs and baked to crispy perfection. The homemade chutney features chunks of juicy apples and warming curry powder for a delicious complement to the savory fritters. Add a dollop on top and call it a day! Serve these as a scrumptious appetizer to kick-off your next dinner party or enjoy with a side salad for lunch.

Ingredients:

• 1 cup no-salt-added chickpeas, undrained
• ¼ cup packed fresh parsley
• ¼ cup packed fresh cilantro
• ¼ cup lemon juice
• 1 medium shallot, chopped
• 1 clove garlic, chopped
• 1½ cups cooked sweet corn kernels
• 2 tablespoons chickpea flour
• ½ teaspoon ground coriander
• ½ teaspoon sea salt
• ⅛ teaspoon cayenne pepper
• ½ cup whole wheat panko bread crumbs
• 1½ cups chopped peeled and seeded tomatoes
• ½ cup chopped peeled apple
• ¼ cup chopped sweet onion
• 4 teaspoons date sugar
• ½ teaspoon curry powder
• ¼ teaspoon freshly ground black pepper

Instructions:

1. Preheat oven to 375°F. Line a baking sheet with foil. Drain chickpeas, reserving liquid (aquafaba). Rinse chickpeas; drain.
2. In a food processor combine the rinsed chickpeas, parsley, cilantro, 3 tablespoons of lemon juice, the shallot, and garlic. Cover and pulse until blended but not into a paste. Transfer to a bowl. Stir in 1 cup corn kernels, the chickpea flour, coriander, sea salt, and cayenne pepper; mix well. If mixture is too dry, add aquafaba, 1 tablespoon at a time, until mixture holds together. Shape mixture into four ½-inch-thick cakes. Dredge each fritter in bread crumbs to coat.
3. Place fritters on prepared baking sheet. Bake 15 to 20 minutes or until browned, turning once.
4. For Tomato-Corn Chutney, in a medium saucepan combine tomatoes, apple, the remaining ½ cup corn kernels, the sweet onion, the remaining 1 tablespoon lemon juice, the date sugar, curry powder, and black pepper. Cook over medium 10 minutes or until thickened, stirring often. Let cool. Transfer to an airtight container; refrigerate up to 3 days.
5. Once the fritters are out of the oven, top them with Tomato-Corn Chutney.

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

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