Posts tagged: ifecoach

Breakfast Scramble

This vegan one-pot recipe is perfect for mornings when you’re craving something cheesy, savory, and oh-so-satisfying. Nutritional yeast adds plant-based cheesy goodness in this veggie scramble, while soy sauce brings an extra layer of mouthwatering umami flavor. While most vegan scrambles use tofu, ours opts for cauliflower, mushrooms, and peppers so you get a wide range of nutrients to power you through the day.

There are many very good recipes for scrambles, but most call for tofu. In this recipe, cauliflower takes the place of the tofu—with delicious results.

INGREDIENTS

• 1 red onion, peeled and cut into ½-inch dice
• 1 red bell pepper, seeded and cut into ½-inch dice
• 1 green bell pepper, seeded and cut into ½-inch dice
• 2 cups sliced mushrooms (from about 8 ounces whole mushrooms)
• 1 large head cauliflower, cut into florets, or 2 (19-ounce) cans ackee, drained and gently rinsed
• Sea salt
• ½ teaspoon freshly ground black pepper
• 1½ teaspoons turmeric
• ¼ teaspoon cayenne pepper, or to taste
• 3 cloves garlic, peeled and minced
• 1 to 2 tablespoons low-sodium soy sauce
• ¼ cup nutritional yeast (optional)

INSTRUCTIONS

1. Place the onion, red and green peppers, and mushrooms in a medium skillet or saucepan and sauté over medium-high heat for 7 to 8 minutes, or until the onion is translucent. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan.
2. Add the cauliflower and cook for 5 to 6 minutes, or until the florets are tender.
3. Add the salt to taste, pepper, turmeric, cayenne, garlic, soy sauce, and nutritional yeast (if using) to the pan, and cook for 5 minutes more, or until hot and fragrant.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-one-pot-meals/

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Harvest Vegetable Instant Pot Minestrone

The best type of one-pot meal is the kind where you barely even need to stir it! Toss all the ingredients for this veggie minestrone into your Instant Pot to create a comforting stew that will warm you up on a cold night. While this classic Italian dish traditionally uses summer produce, our version calls for rutabaga, turnips, and parsnips to put an autumnal spin on this tasty recipe.

This hearty minestrone soup is not only easy to make but also kid-friendly. Harness the power of your Instant Pot or other multicooker to cook dried beans without having to soak them overnight, and to infuse the broth with loads of flavor in a short period of time.

INGREDIENTS

• 2 cups chopped onions
• 1 cup dried white beans (any variety), rinsed and drained
• 4 cloves garlic, minced
• 1 cup ½-inch pieces carrots
• 1 cup ½-inch pieces celery
• 1 cup ½-inch pieces parsnips
• 1 cup ½-inch pieces turnip
• 1 cup ½-inch pieces rutabaga
• 1 teaspoon dried basil, crushed
• ½ teaspoon dried thyme, crushed
• ½ teaspoon dried rosemary, crushed
• ¼ teaspoon dried oregano, crushed
• 3 cups dried shell pasta
• 1 6-oz. can no-salt-added tomato paste
• Sea salt and freshly ground black pepper, to taste

INSTRUCTIONS

1. In a 6-qt. Instant Pot multicooker combine onions, beans, and garlic. Stir in 3 cups water.
2. Lock lid in place; set pressure valve to Sealing. Set cooker on Bean setting and cook 35 minutes. Let stand to release pressure naturally (about 20 minutes). Open lid carefully.
3. Stir in the next nine ingredients (through oregano). Set cooker on Sauté setting and Low temperature. Cook, uncovered, 10 minutes. Stir in pasta, tomato paste, and 3 cups hot water. Cook, uncovered, 10 minutes more or until pasta is tender but still firm (add 1 cup hot water if necessary). Season with salt and pepper.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-one-pot-meals/

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Pesto Pasta

Perfect for using up straggler produce and that extra can of beans at the back of your pantry, this tasty pesto pasta dish comes together in a matter of minutes. Bursts of juicy tomato, tangy red onion, and starchy red beans add an agreeable texture to the hearty whole wheat penne. Feel free to add in any other leftover veggies you have on hand to jazz up this versatile recipe!

This hearty pesto pasta recipe gets dinner on the table in half an hour and only uses one pot in the process. An easy Homemade Vegan Pesto is packed full of fresh herbs and cheesy flavor (thanks to nutritional yeast) so the tender penne noodles are coated in a dreamy green sauce. Toss in some red beans, juicy tomatoes, crunchy carrot, and tangy red onion to add extra good-for-you ingredients to this Italian-inspired dish. This recipe also yields a large amount, so make this for meal prep to enjoy throughout the week!

INGREDIENTS

• 3 cups low-sodium vegetable broth
• 8 oz. dry whole wheat penne pasta
• ½ cup chopped red onion
• ½ cup chopped carrot
• 1 recipe Homemade Vegan Pesto or ¾ cup purchased oil-free vegan pesto
• 2 cups chopped fresh tomatoes
• 1 15-oz. can no-salt-added red beans, rinsed and drained (1½ cups)
• Sea salt, to taste
• Freshly ground black pepper, to taste

1. In a large pot combine the first four ingredients (through carrot) and ½ cup Homemade Vegan Pesto. Bring to boiling; reduce heat. Cover and simmer 8 to 12 minutes or until pasta is just tender.
2. Stir in tomatoes, beans, and the remaining pesto sauce. Season with salt and pepper.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-one-pot-meals/

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Panzanella with Dried Cherries

Layers of textures and flavors are abundant in this dish, which cleverly turns old bread into a mouthwatering salad. Earthy Brussels sprouts, tangy dried cherries, crunchy walnuts, and succulent squash bring new life to cubes of crusty bread. Toss everything with fresh herbs and lemon juice, and you have a one-pot recipe that tastes great and reduces food waste.

Your taste buds will dance over these flavors and textures: soft, sweet squash, savory seasonings, crunchy walnuts, tarty-chewy cherries and a bite of crisp, toasted bread to complement the earthy, nourishing Brussels sprouts. A squeeze of lemon to finish gives this dish a touch of acidity for a final layer of flavor.

INGREDIENTS

• 1 onion, chopped
• 2 cups cubed fresh or frozen squash, such as butternut, kabocha, or calabaza
• 2 cups fresh or frozen Brussels sprouts
• 1 pear, cored and chopped
• ¼ teaspoon sea salt
• Freshly ground black pepper
• 1 tablespoon fresh thyme (or 1 teaspoon dried)
• 1 tablespoon fresh rosemary (or 1 teaspoon dried)
• Juice of ½ lemon (about 1 tablespoon)
• 1 thick slice of crusty bread, toasted and cubed
• ¼ cup chopped toasted walnuts
• ¼ cup dried cherries

INSTRUCTIONS

1. Place the onion in a large skillet over medium high heat and cook until softened, about 5 minutes. If needed to prevent sticking, add a tablespoon of water to skillet from time to time.
2. Add the squash, Brussels sprouts, pear, salt, pepper to taste, and 2 tablespoons of water. Reduce the heat to medium-low, cover, and cook for 10 to 15 minutes, until the vegetables are soft.
3. Add the thyme and rosemary, and stir to combine. Add the lemon juice and stir in the toasted bread, walnuts, and dried fruit.
4. Serve immediately.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-one-pot-meals/

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Apple, Grapefruit, Pomegranate Salad

This fruit-forward salad is so tasty that it doesn’t even need a dressing! A colorful jumble of grapefruit segments, pomegranate seeds, and diced apples take center stage for an easy no-cook meal that will cool you down when the weather heats up.

This refreshing salad does not need any dressing or seasoning. You can substitute oranges for the grapefruit, if you like.

INGREDIENTS

• 1 apple, cut into medium dice
• 1 grapefruit, cut into segments
• 1 pomegranate, seeded
• 1 tablespoon lemon juice (optional)
• sea salt
• freshly ground black pepper
• 1 tablespoon fresh mint leaves, roughly chopped
• 2 cups baby romaine lettuce

INSTRUCTIONS

1. Place the apple, grapefruit, and pomegranate seeds in a bowl. Add the lemon juice (if using), salt, and pepper and mix well.
2. Garnish with fresh mint and serve on a bed of greens.

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

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Rice Vermicelli Bowls

Ready in about as much time as it takes to set the table, this veggie-forward one-pot pasta bowl makes great use of tasty quick-cooking ingredients such as vermicelli, finely sliced veggies, bok choy, and enoki mushrooms. Adzuki beans and tofu add extra heft while miso paste, fresh ginger, and Thai basil broaden the savory flavor.

This scrumptious one-pot recipe is packed to the brim with fresh ingredients to create a soupy noodle dish that’s similar to Vietnamese pho. A simple veggie broth is elevated with the addition of garlic, ginger, and crushed red pepper to really turn up the slurpability of the vermicelli noodles. Umami-rich enoki mushrooms and earthy bok choy get delightfully tender in the warm broth, while nutrient-dense tofu and slightly sweet adzuki beans add heft to the delicate noodles. If you’re a fan of spicy food, add a drizzle of sriracha just before serving and enjoy!

INGREDIENTS

• 1 32-oz. carton low-sodium vegetable broth
• 4 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• ¼ teaspoon crushed red pepper
• 3 to 4 heads baby bok choy, roughly chopped (1 lb. total)
• 1 15-oz. can no-salt-added aduki beans, rinsed and drained (1½ cups)
• 1 cup matchstick-cut red bell pepper
• ½ of a 14-oz. package lite firm tofu, drained, cut into ¼-inch cubes
• 1 tablespoon miso paste, mixed with 2 tablespoons water
• 1 8-oz. package dry thin brown rice noodles (rice vermicelli), broken
• 4 oz. fresh enoki mushrooms
• ¼ cup bias-sliced scallions
• ¼ cup shredded radishes
• ¼ cup thinly sliced fresh Thai basil
• 2 teaspoons black sesame seeds
• Sriracha sauce (optional)

1. In a large pot combine broth, garlic, ginger, crushed red pepper, and 2 cups water. Bring to boiling. Stir in bok choy, beans, bell pepper, and tofu. Reduce heat. Simmer 2 minutes or until bok choy is tender.
2. Stir in miso paste. Turn off heat. Stir in noodles, mushrooms, and scallions. Let stand 3 to 5 minutes or until noodles are softened. Spoon into bowls and top with radishes, basil, and sesame seeds. If desired, serve with sriracha sauce.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/20-minute-vegan-meals-recipes/

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Spinach Lasagna

“This was the first FOK recipe I ever tried, and it will always hold a special place in my heart. Lasagna is one of my favorite foods. When my friend made this for me, I couldn’t believe how delicious it was, and I did not miss the cheese when I agreed to a second helping.” —India McCormick, Meal Planner Content Coordinator

INGREDIENTS

FOR THE TOFU RICOTTA:

• 1 (12.3-ounce) package silken tofu
• 1 pound fresh water-packed firm tofu
• 2 teaspoons minced garlic
• ¼ cup nutritional yeast
• ½ teaspoon sea salt
• ½ teaspoon freshly ground black pepper
• 1 tablespoon parsley flakes
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• ¼ cup fresh lemon juice
• ¼ cup soy milk

FOR THE LASAGNA:

• 1 recipe Tofu Ricotta
• 1−2 pounds fresh spinach, lightly steamed
• 8 ounces no-boil lasagna noodles
• 7 cups fat-free pasta sauce
• ¼ cup soy parmesan or Parma vegan parmesan

1. To make the ricotta, combine all ingredients in a food processor and process until fairly smooth. Place into a large bowl, and set aside.
2. To make the spinach, steam at least 1 pound of fresh spinach (2 if you really like spinach) for about a minute or two, just until slightly wilted.
3. Drain well, then either mix the spinach into the ricotta or layer the spinach over it when assembling the lasagna.
4. Preheat the oven to 350°F.
5. To assemble the lasagna, spread 1 cup of the pasta sauce over the bottom of the baking dish. Then cover the sauce with a layer of noodles. Next, spread half of the ricotta mixture (and half of the spinach if not mixed into the ricotta) over the noodles, and top with 2 more cups of the sauce. Add another layer of noodles, the rest of the tofu mixture (and spinach if separate), 2 cups more of the sauce, and the rest of the noodles. Spoon the remaining 2 cups of sauce over the noodles (make sure you cover all the edges), and sprinkle some parmesan over the top. Cover with parchment paper and then with foil.
6. Bake for 60 minutes. Remove from the oven and let rest for 30 minutes before cutting.
7. Note: This recipe may be prepared ahead of time and refrigerated. Add about 15 minutes to the baking time.

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

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Easy Overnight Oats With Chia

Need a grab-and-go breakfast? This tasty overnight oats recipe is perfect for hectic mornings because you make it the night before. Naturally sweetened with cinnamon, maple syrup, and vanilla, the sky’s the limit when it comes to toppings. We recommend lots of fresh fruit and a sprinkle of cacao nibs!

To get through those busy weeks, try this easy and healthy breakfast that you can make the night before.

INGREDIENTS

• ¾ cup gluten-free rolled oats
• ¼ cup plant milk
• ½ cup water
• 1 heaping tablespoon chia seeds
• ½-1 tablespoon maple syrup
• ¼ teaspoon cinnamon
• Dash of vanilla bean powder or extract
• Fruit of choice

1. Place oats, liquid, chia seeds, maple syrup, cinnamon, and vanilla into a 16-ounce mason jar or container of choice. Mix well. Seal shut and place jar in refrigerator overnight.
2. In the morning, mix again and top with anything you’d like, such as fresh fruit, more chia seeds, or cacao nibs.

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

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Frozen Banana Treat

Chocolate banana nice cream gets an upgrade with a crunchy outer coating of Grape-Nuts cereal. A perfect no-cook snack for kids and adults alike, these healthy treats will have you licking your fingers to get every last crumb!

These delicious cocoa-infused frozen banana ice cream treats get rolled in crunchy Grape-Nuts cereal to keep the ice cream from melting all over your fingers. Kashi 7 Whole Grain Nuggets cereal is another good coating option.

INGREDIENTS

• ⅓ cup unsweetened cocoa powder
• ⅓ cup unsweetened plant milk, such as almond, soy, cashew, or rice
• ¼ to ⅓ cup pure maple syrup
• 2 teaspoons pure vanilla extract
• 2 ripe bananas
• 2 cups rolled oats
• 1½ cups Grape-Nuts cereal

1. In a food processor combine the first five ingredients (through bananas). Cover and process until well combined. Transfer mixture to a large bowl. Add oats; mix well.
2. Line a baking sheet with waxed paper or parchment paper. Place cereal in a small bowl.
3. Using the large end of a melon baller or a small spoon, scoop up a small chocolate ball and drop it into cereal. Roll ball with a spoon or your fingers to cover completely with cereal. Gently place the ball on prepared baking sheet. Repeat with remaining chocolate mixture and cereal.
4. Place baking sheet in the freezer until treats are frozen. Transfer treats to an airtight container. Store in the freezer.

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

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Cantaloupe-Cucumber Soup

Perfect as an appetizer or a light dessert, the sweet melon in this chilled soup tastes like summer in a bowl. Add in some spicy grated ginger, refreshing cucumber, and peppery basil to really kick the flavor profile up a notch.

Fresh and sweet, this chilled soup makes a delicious dessert. We recommend using almond or rice milk, as both are thinner than other plant-based milk options, and they feature a slightly sweet taste that pairs well with the fruit in this dish. 

INGREDIENTS

• 6 cups 1-inch pieces cantaloupe
• ½ cup unsweetened almond or rice milk
• 2 tablespoons lime juice
• ½ teaspoon grated fresh ginger
• ½ cup chopped, peeled, and seeded cucumber
• Sea salt, to taste
• 2 tablespoons finely snipped fresh basil

1. In a blender combine cantaloupe, almond milk, lime juice, and ginger. Cover and blend until smooth. Add cucumber; cover and blend until smooth. Season with salt. Stir in basil. Cover and chill at least 2 hours (up to 5 hours).
2. Top servings with additional cucumber and basil.

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

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