Posts tagged: plantbasedhealthcoach

Curried Millet Cakes

Searching for a vegan recipe that has the “wow” factor but doesn’t take hours to make? Look no further. These little croquettes are spiced with Indian flavors and baked to crunchy perfection. The red pepper coriander sauce adds a delicious creamy element to the dish and looks worthy of a Michelin Star restaurant.

Millet, one of the oldest cultivated grains, is quick cooking and takes on the flavor of whatever spice you cook it with. Here, the versatile grain embraces the flavors of India with a dish meant for special occasions and weeknight dinners. Top each cake with a dollop of fresh Cilantro Chutney to add a burst of zesty heat with each bite.

Serve this delicious dish with Creamy Red Pepper Coriander Sauce.

INGREDIENTS

• ½ teaspoon cumin seeds, toasted and ground
• ½ teaspoon yellow mustard seeds, toasted and ground
• 2 medium yellow onions, peeled and diced small
• 1 large bunch cilantro
• ¼ cup unsweetened coconut
• 3 tablespoons grated ginger
• 2 serrano chiles, stemmed (for less heat, remove the seeds)
• Zest and juice of 2 lemons
• Sea salt, to taste
• 3 cups Vegetable Stock, or low-sodium vegetable broth
• 1 cup millet
• 4 cloves garlic, peeled and minced
• 1 tablespoon curry powder
• ½ teaspoon crushed red pepper
• 2 tablespoons mellow white miso, dissolved in ¼ cup hot water
• 2 tablespoons tomato puree
• ¼ cup nutritional yeast, optional
• 1 batch Creamy Red Pepper Coriander Sauce

1. For Cilantro Chutney topping, combine cumin seeds, mustard seeds, 1 cup of the diced onions, the cilantro, coconut, ginger, serrano chiles, a pinch of sea salt, and lime zest and juice in a blender. Blend on high until smooth. Add water as needed to achieve a thick paste. Set aside.
2. Preheat the oven to 350° F.
3. Place the vegetable stock in a medium saucepan and bring to a boil over high heat. Add the millet and bring the mixture back to a boil. Reduce the heat to medium and cook, covered, for 20 minutes, or until the millet is tender.
4. Place the second chopped onions in a large saucepan and sauté over medium heat for 7 to 8 minutes. Add water 1 to 2 tablespoons at a time to keep the onions from sticking to the pan. Add the garlic, curry powder, and crushed red pepper and cook for another minute. Add the miso, tomato puree, and nutritional yeast, if using, and mix well. Add the millet, season with salt, and mix well.
5. Line a baking sheet with parchment paper. Using an ice cream scoop or a ¹/₃-cup measure, shape the millet mixture into 12 round cakes. Place the cakes on the prepared baking sheet, and bake for 15 minutes.
6. To serve, spoon some of the Red Pepper Coriander Sauce onto a plate and top with two of the millet cakes. Spoon a dollop of Cilantro Chutney on top of each millet cake.

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

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Chickpeas and Farro with Strawberry Chutney

Sweet and savory flavors meld together to mouthwatering effect in this Indian-inspired dish. Sweet and savory notes hit a perfect harmony in this Indian-inspired dish. If you have any leftover jammy chutney, transfer it to an airtight container and store it in the refrigerator for up to three days. Use it as a topping for any grain bowl.

Ingredients:

1. For Strawberry Chutney: Set aside 1 cup of the strawberries. Then combine remaining chutney ingredients in a 2- to 3-qt. saucepan. Cover and bring to boiling; reduce heat to medium. Uncover and cook 10 to 15 minutes or until chutney is very soft and has a jamlike consistency, stirring occasionally. Stir in the reserved hulled and quartered strawberries. Set aside.
2. In a 4- to 5-qt. pot cook cauliflower, bell pepper, onion, and garlic over medium 3 to 4 minutes, stirring occasionally and adding broth, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Add farro, garbanzo beans, curry powder, cumin, and enough broth to keep moist.
3. Cook about 5 minutes or until hot and vegetables are tender (165°F). Remove ¾ tsp. zest and squeeze 2 Tbsp. juice from lime. Stir the lime zest and juice and ¼ cup of the cilantro into vegetables. Season with salt and black pepper. Serve Strawberry Chutney over farro mixture. Garnish with remaining 2 Tbsp. cilantro.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/favorite-chickpea-recipes/

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30-Minute Chickpea Noodle Soup

More nourishing than chicken noodle soup, this easy dish will do the trick whether you’re nursing a cold or just craving something comforting.

Ideal for when you’re nursing a cold, or anytime you want something warm and comforting, this flavorful vegan noodle soup comes together in just 30 minutes. The recipe features fresh spinach and brown rice spaghetti, but feel free to substitute your favorite greens for the spinach and any whole-grain pasta for the brown rice spaghetti. Fusilli or penne would work nicely too! This soup is delicious leftover, but it will thicken as it cools. Keep extra vegetable broth on hand to thin it out when reheating.

Ingredients:

1. Combine the onion, carrots, celery, garlic, thyme, red pepper flakes in a large soup pot; add ⅓ cup of water, and sauté over medium-high heat until the onions soften, about 5 to 7 minutes. Add more water as needed to prevent burning.
2. Stir in the brown rice flour. Continue to cook on medium heat, stirring constantly for another 2 minutes.
3. Add the vegetable broth, cover the pot, and bring to a boil. Once boiling, crack the spaghetti noodles in half and add them to the pot. Reduce heat to a simmer and continue to cook, partially covered, for another 12 minutes. Add the cooked chickpeas and continue to simmer for another 3 minutes.
4. Add the spinach, and cook for 1 more minute, just until the spinach is wilted. Turn off the heat, add the lemon juice, salt, and pepper. Depending on the vegetable broth you use, you may need more or less salt. Serve hot.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/favorite-chickpea-recipes/

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Air-Fryer Portobello Burgers

Even your hard-core carnivore friends will love these crispy breaded portobello mushroom burgers. Serve with cashew-based Thousand Island Aïoli.

Breaded, air-fried, and topped with a creamy vegan Thousand Island Aïoli, these aren’t your basic portobello burgers. Nutritional yeast adds a nice cheesy flavor to the breading batter. If you’ve got leftover aïoli, store it in an airtight container and refrigerate up to 3 days; use it as a salad dressing or in a sandwich or wrap.

Hungry for more healthy dinner recipes? Our other vegan recipes are guaranteed to satisfy your taste buds.

Ingredients:

1. Make Thousand Island Aïoli: In a small food processor place cashews, ketchup, and chopped onion. Cover and process, gradually adding 3 to 4 Tbsp. plant milk until aïoli is smooth and about the consistency of mayonnaise. Stir in relish. Set aside.
2. Preheat air fryer to 390°F. In a shallow bowl stir together panko, nutritional yeast, garlic powder, onion powder, and paprika. Place ⅓ cup plant milk in a second shallow bowl.
3. Dip portobello mushrooms in plant milk and then panko mixture, lightly coating all sides. Place mushrooms gill-side down in a single layer in air fryer. Air-fry 7 to 9 minutes or until mushrooms are tender and breading is crisp. Transfer mushrooms to a platter.
4. Add separated hamburger buns to air fryer, in batches if necessary. Air-fry 1 to 2 minutes or until lightly toasted. Repeat until all buns are toasted. Fill buns with lettuce, burgers, tomato slices, and Thousand Island Aïoli.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/air-fryer-recipes-crispy-oil-free

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Air-Fryer Sweet Potato and Kale Calzones

Transport yourself to the busy streets of Naples with these vegan calzones. With a flaky pastry pouch stuffed with tender veggies coated in a cheesy sauce, it really is hard to believe they’re oil- and dairy-free.

It’s hard to believe that these vegan calzones are free of animal products and oil. A cheesy sauce coats the tender veggie filling, and the air-fryer bakes them to crispy, flaky perfection for a hearty, healthy handheld meal.

You can use potato flakes or potato flour (ground-up flakes) in this recipe, though note the difference in volume. Both are widely available and will result in delightfully airy dough. 

Ingredients:

1. For dough, soak cashews in 1½ cups hot water 20 minutes. Place cashews and soaking liquid in a blender and blend until smooth. In a bowl combine 1¾ cups of the potato flakes or the ½ cup potato flour, the whole wheat flour, and ¼ tsp. of the salt. Add cashew paste and stir until a dough forms.
2. For filling, in a saucepan combine the next six ingredients (through oregano) and ¾ cup water. Bring to boiling; reduce heat to medium. Cover and cook about 5 minutes or until sweet potato is halfway cooked, stirring occasionally. Stir in kale. Cover and cook about 5 minutes more or until sweet potato is tender, adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
3. In a blender combine the remaining ½ cup potato flakes or the 3 tablespoons potato flour, the milk, nutritional yeast, and vinegar. Blend until smooth. Stir milk mixture, crushed red pepper, and remaining ¼ tsp. salt into the vegetables. Taste and adjust seasoning.
4. Preheat air fryer to 350°F for 15 minutes. Cut parchment paper into four 8×11-inch pieces. Sprinkle a clean surface with additional whole wheat flour. Divide dough into four portions; form portions into balls. On floured surface roll one ball into an 8-inch circle. Spoon ½ cup of the filling on half of the circle, leaving a 1-inch border. Fold unfilled half over filling to form a half-moon. Crimp edge with a fork to seal; brush top with additional milk.
5. Sprinkle flour over one piece of the parchment. Place calzone on parchment. Lift parchment by edges and place in air fryer. Air-fry about 8 minutes or until browned on top.
6. Repeat with remaining dough balls and filling. Serve calzones with marinara sauce.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/air-fryer-recipes-crispy-oil-free

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Mushroom Stroganoff with Wheatballs

Creamy mushroom gravy is the star of this delectable dish that offers a vegan twist on a classic comfort-food recipe. Hearty meatballs made from quinoa, chopped veggies, and savory herbs top a bed of whole wheat pasta and fresh spinach. The rich umami flavors of this vegan recipe really shine through when sprinkled with a garnish of fresh parsley and black pepper.

This comforting dish has it all—a savory umami-rich gravy, tender veggie wheatballs, and satisfying whole wheat pasta to soak up all the delicious flavors. Mushrooms are the star of this recipe and make appearances in both the gravy and wheatballs, so make sure to get the freshest you can find. And when it comes to the pasta, any shape will work, but the gravy clings the best to curly varieties such as fusilli. Sprinkle everything with fresh herbs, and enjoy!

Tip: The hearty wheatballs freeze well; make them up to 2 weeks in advance and freeze in airtight containers.

Love mushrooms? Be sure to check out this delectable mushroom empanadas recipe.

Ingredients:

1. Preheat oven to 450°F. Line a baking sheet with parchment paper.
2. Roughly chop 8 oz. of the mushrooms; set remaining 12 oz. mushrooms aside for gravy. In a food processor combine the chopped mushrooms and 1 cup of the onion. Pulse to a chunky texture. Add white beans, bread crumbs, quinoa, ½ cup fresh parsley, 1 tablespoon fresh sage, 1 tablespoon fresh thyme, the flaxseed, 6 cloves garlic, 1½ teaspoons white wine vinegar, baking soda, the sea salt, and black pepper. Pulse to a coarse texture. Roll about 2 tablespoons of the mushroom mixture into a ball and place on prepared baking sheet. Repeat with the remaining mixture.
3. Bake 30 to 35 minutes or until wheatballs are browned and crispy.
4. For Mushroom Gravy, slice the remaining mushrooms. Transfer to a saucepan. Add the remaining 2 cups chopped onions, 6 cloves garlic, 1 tablespoon fresh sage, and 1 tablespoon fresh thyme. Cook over medium-low about 10 minutes or until all liquid has been cooked off and mushrooms start to brown. Remove ½ cup of the mushrooms from pan; set aside. To the saucepan add the plant-based milk, oat flour, and the remaining 3 teaspoons white wine vinegar. Transfer to a blender; cover and blend until smooth. Return sauce to saucepan; cook about 4 minutes more or until thickened. Stir in the reserved mushrooms.
5. Cook pasta according to package directions, adding spinach the last minute of cooking; drain. Transfer pasta mixture to a large serving dish. Arrange wheatballs on pasta. Spoon Mushroom Gravy over top. Sprinkle with chopped parsley.

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

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Street Corn Tostadas

Satisfy that food-truck hankering with these heavenly plant-based tostadas: Oven-roasted corn and mashed beans, infused with lime-chili flavorings, are served atop crispy corn tortillas.

Corn and mashed beans top crispy tortillas in a plant-based take on a food truck favorite. Enjoy these tostadas even when fresh sweet corn is out of season by opting for frozen corn. This recipe calls for frozen roasted corn, which has a nice fire-roasted flavor, but plain frozen corn will also work. Or, if fresh summer corn is available, consider roasting your own: See Step 1 for instructions.

Looking for more vegan tostada recipes? Give these delicious bean tostadas a try!

Ingredients:

• 4 corn tortillas
• ½ (14-ounce) package extra-firm silken tofu, drained
• 2 tablespoons fresh lemon juice
• 1 tablespoon red wine vinegar
• 1 pinch cayenne pepper (optional)
• sea salt
• 1 (15-ounce) can refried black beans (1½ cups)
• ¼ teaspoon garlic powder
• ¼ teaspoon ground cumin
• ¼ teaspoon dried oregano
• 1 cup salsa
• 1 cup shredded lettuce
• 2 scallions (white and green parts), thinly sliced
• 1 tomato, cut into small dice
• ½ cup fresh or frozen (and thawed) corn
• ½ avocado, diced (optional)
• 1 tablespoon seeded and sliced jalapeño (optional)
• 1 tablespoon finely chopped fresh cilantro (optional)
• ¼ cup sliced black olives

Instructions:

1. If using frozen corn, proceed to Step 2. If using fresh corn: Preheat oven to 350°F. Trim the excess silks from tops of corn husks. Place corn (in husks) directly on oven rack. Roast 30 minutes, then remove from oven to cool. Once corn is cool enough to handle, strip off the husks and silks, and use a serrated knife to strip the corn kernels off the cobs. (Pro tip: If you have a bundt pan, use it for this step. Stand the ear of corn on the center “chimney” of the bundt pan, and the kernels and milk will fall into the pan as you slice them off the cob.)
2. Preheat oven to 400°F. Place tortillas directly on oven rack. Bake 5 to 7 minutes or until crisp, turning once. Cool on a wire rack.
3. In a large skillet cook onion, jalapeño (if using), and garlic over medium 3 to 4 minutes, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Stir in corn; cook about 5 minutes more or until corn is tender. Drain garbanzo beans, reserving liquid (aquafaba). Rinse chickpeas. Stir half of the chickpeas into corn mixture.
4. In a small bowl mash remaining chickpeas. In another bowl whisk together ¼ cup of the aquafaba (reserve remaining aquafaba for another use), the milk, lime juice, and chili powder. Stir into mashed beans. Add to corn mixture; cook and stir 2 to 3 minutes or until creamy. Stir in chopped cilantro. Season with salt and black pepper.
5. Spoon corn mixture onto crisp tortillas. Serve with lime wedges. Top with desired toppings.

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

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Vegan Spinach and Cheese Pupusas 

A traditional dish in Salvadoran cuisine, this crave-worthy vegan recipe will soon become a staple in your household. Crispy pockets of savory corn are stuffed with a creamy spinach filling thanks to the potato-based “cheese” sauce. Quick-pickled veggies add tang and vibrant color to the dish so you get an explosion of scrumptious flavor with every bite.

Native to El Salvador, pupusas are delicious stuffed corn pockets that are browned to crispy perfection on a stovetop griddle. These vegan pupusas are filled with a blend of spinach and a savory potato-based “cheese” sauce (separate recipe here) that will have you licking your fingers for every last drop. Served with a side of traditional pickled cabbage slaw known as curtido, these irresistible corn flatbreads are perfect for a quick and satisfying meal. We’ve got lots more delicious healthy vegan dinner recipes for you to enjoy!

Tip: Look for low-sodium, oil-free salsa at the grocery store, or make your own using our 20-minute recipe.

Ingredients:

1. Place spinach in a strainer; run hot water over spinach to thaw. Press spinach with the back of a spoon to remove as much excess liquid as possible. Transfer spinach to a large bowl. Add the Cheese Sauce, garlic, 1 teaspoon of the lime juice, the oregano, and salt. Mix well.
2. For Red Cabbage Slaw, in a bowl combine red cabbage, carrot, onion, white wine vinegar, the remaining lime juice, and ¼ cup water. Season to taste with sea salt. Set aside.
3. In another bowl combine masa harina with 2 cups of warm water. Stir with a rubber spatula or your hands to form a ball. Divide dough into ten ¼-cup portions.
4. To assemble, roll one portion of dough into a ball. Press into the center of the ball and stretch sides to widen the impression. Spoon a heaping tablespoon of spinach mixture into the center of the dough. Fold edges of dough around filling and roll into a ball. Repeat with remaining dough and spinach mixture. Pat each ball into a patty about ½-inch thick.
5. Brush patties with water. Cook on a nonstick griddle or skillet over medium-low about 7 minutes or until edges and top start to appear dry and underside is nicely browned. Turn patties over; cook 5 to 7 minutes more to brown the second side. Transfer to a platter. (You may have to cook pupusas in batches.) Serve with salsa and Red Cabbage Slaw.

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

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Vegan BLTA with Carrot Bacon

Thinly sliced carrots get infused with an umami-rich marinade before being baked to crispy perfection for this deluxe sandwich, which features a palate-pleasing mix of flavors and textures. The zesty homemade sandwich spread—a blend of nutritional yeast, tahini, lemon juice, and herbs and spices—takes it to the next level, making for a meal that is totally healthy and totally crave-worthy.

When tomato season is at its peak, pick out the juiciest ones you can find in both red and yellow shades to make these eye-catching vegan BLTAs. Creamy avocado slices, smoky carrot “bacon,” and a zesty chickpea-based spread add tons of flavor and texture that will banish any thoughts that sandwiches are boring. The key to an extra delicious BLTA? Toasting the bread just before stacking it all together. The warm, crispy bread perfectly complements the cool and creamy fillings so each bite takes you to sandwich heaven.

Ingredients:

• ¼ cup coconut aminos
• 2 tablespoons balsamic vinegar
• 1 tablespoons pure maple syrup
• 1 tablespoons orange juice
• ½ teaspoon smoked paprika
• 2 large carrots, cut lengthwise into thin strips (about ⅛ inch thick)
• 8 slices 100% whole wheat bread, toasted
• 1 15-oz. can no-salt-added chickpeas, liquid (aquafaba) drained and reserved
• 2 tablespoons nutritional yeast
• 2 tablespoons tahini
• 2 tablespoons lemon juice
• 1 teaspoon dry mustard
• ½ teaspoon curry powder
• ⅛ teaspoon cayenne pepper
• 2 tablespoons sliced scallion
• 2 tablespoons chopped fresh parsley
• Sea salt, to taste
• Freshly ground black pepper, to taste
• 4 leaves romaine lettuce
• 1 red tomato, sliced
• 1 yellow tomato, sliced
• 1 medium avocado, halved, seeded, peeled, and sliced

Instructions:

1. For marinade, in a small bowl combine the first five ingredients (through paprika). Set a resealable plastic bag in a shallow dish. Place carrots in the bag. Add marinade; seal bag and turn to coat carrots. Refrigerate at least 1 hour.
2. Preheat oven to 375°F. Line a rimmed baking sheet with parchment paper or a silicone baking mat. Drain carrots, reserving marinade. Place carrots on prepared baking sheet. Bake 20 to 25 minutes or until carrots are lightly browned, turning occasionally and brushing with reserved marinade. Cool on a wire rack.
3. For Zesty Sandwich Spread, in a food processor combine chickpeas, 3 tablespoons of the aquafaba, nutritional yeast, tahini, lemon juice, dry mustard, curry powder, and cayenne pepper. Process until smooth. Stir in scallions and parsley. Season to taste with sea salt and freshly ground black pepper. Makes 1⅔ cups; store leftovers in airtight container in the fridge.
4. Spread toast with Zesty Sandwich Spread. Add carrots, lettuce, tomatoes, and avocado. Serve immediately.

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

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Mexican 10-Layer Dip

Layers of refried beans, colorful veggies, and tofu sour cream create a festive dip that’s a hit at any party. Serve with homemade baked tortilla chips.

We can’t get enough of this colorful, guilt-free Mexican 10-layer dip, topped with avocado and tofu “sour cream” and served with homemade tortilla chips.

Recipe from the Forks Meal Planner. (Sign up now to receive weekly fast and easy recipes, a shopping list and weekend prep instructions!)

Ingredients:

• 4 corn tortillas
• ½ (14-ounce) package extra-firm silken tofu, drained
• 2 tablespoons fresh lemon juice
• 1 tablespoon red wine vinegar
• 1 pinch cayenne pepper (optional)
• sea salt
• 1 (15-ounce) can refried black beans (1½ cups)
• ¼ teaspoon garlic powder
• ¼ teaspoon ground cumin
• ¼ teaspoon dried oregano
• 1 cup salsa
• 1 cup shredded lettuce
• 2 scallions (white and green parts), thinly sliced
• 1 tomato, cut into small dice
• ½ cup fresh or frozen (and thawed) corn
• ½ avocado, diced (optional)
• 1 tablespoon seeded and sliced jalapeño (optional)
• 1 tablespoon finely chopped fresh cilantro (optional)
• ¼ cup sliced black olives

Instructions:

1. Preheat the oven to 350°F. Cut the tortillas into bite-size triangles and bake them on a baking sheet until crisp, 20 minutes.
2. Meanwhile, combine the drained tofu, lemon juice, red wine vinegar, and cayenne pepper (if using) in a blender; season with salt to taste. Purée until smooth. Chill the tofu “sour cream” until ready to use.
3. Combine the refried beans, garlic powder, cumin, and oregano in a saucepan and cook until heated through, about 5 minutes. Add 1 to 2 tablespoons of water if needed to help combine.
4. Spread the beans in the base of a serving dish. Top with the salsa, followed by the lettuce, scallions, tomatoes, corn, and tofu sour cream, along with any optional ingredients. Scatter sliced olives over the dip, then serve with tortilla chips.

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

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