Posts tagged: plantbasedhealthcoach

Not-So-Fat Guacamole

Edamame and broccoli are the main ingredients in this low-fat guacamole. Add all the usual flavorings—lime zest and juice, tomato, onion, cilantro, garlic, salt, and cayenne—and eat liberally!

Fat-free guacamole has been around in one form or another for a while. Most recipes taste good, but you can often tell they’re not made with avocados, the traditional primary ingredient. While I can’t promise that my dip recipe tastes just like the original version, this healthy alternative uses both broccoli and edamame to fool the taste buds just a little more. Serve this low-fat version of the very popular Mexican condiment wherever you would serve traditional guacamole, such as with enchiladas, burritos, or as a snacking dip for vegetables.

Ingredients:

• 1 cup shelled edamame
• 1 cup broccoli florets
• Zest of 1 lime and juice of 2 limes
• 2 Roma tomatoes, diced
• ½ small red onion, peeled and diced small
• ¼ cup finely chopped cilantro
• 1 clove garlic, peeled and minced (about 1 teaspoon)
• Salt to taste
• 1 pinch cayenne pepper, or to taste

Instructions:

1. Place the edamame in a medium saucepan and add water to cover. Bring to a boil and cook for 5 minutes. Drain and rinse the edamame until cooled.
2. Steam the broccoli in a double boiler or steamer basket for about 8 minutes, or until very tender. Drain and rinse the broccoli until cooled.
3. Add the edamame and broccoli to a food processor and puree until smooth and creamy. Add water if needed to achieve a creamy texture. Put the pureed mixture into a bowl and add the lime zest and juice, tomatoes, onion, cilantro, garlic, salt, and cayenne. Mix well and chill until ready to serve.

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

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Crispy Potato Vegan Cheese Sticks

These delectable, melty “cheese” sticks replace traditional mozzarella with an unbelievably good concoction of potatoes, nutritional yeast, and spices. Coated in crunchy breadcrumbs and baked to perfection, we recommend dunking these cheesy sticks in some fresh marinara sauce and calling it a day.

Loaded with a shockingly mozzarella-like potato cheese, these crispy-on-the-outside, melty-on-the-inside vegan cheese sticks require a little planning ahead, but they are well worth the effort.

Ingredients:

• 1 lb. Yukon gold potatoes, peeled and cut into 1-inch cubes
• 1¼ cups unsweetened plant milk, such as almond, soy, cashew, or rice; divided
• ¼ teaspoon agar powder
• 3 tablespoons nutritional yeast, divided
• 1½ teaspoon white wine vinegar
• 1 teaspoon lemon juice
• ½ of a small garlic clove, minced
• ½ teaspoon sea salt, divided
• ¼ teaspoon freshly ground black pepper, divided
• 3 tablespoons arrowroot powder
• ¾ cup whole grain bread crumbs
• 1 tablespoon ground flaxseeds
• 1 teaspoon Italian seasoning
• ¼ teaspoon paprika
• 1 cup oil-free marinara sauce

Instructions:

1. Place potatoes in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, about 15 minutes or until tender.
2. In a small saucepan combine ¾ cup of the milk and the agar powder; mix well. Bring to boiling; reduce heat. Simmer 10 minutes, stirring frequently. Remove from heat; cool 5 to 10 minutes.
3. Transfer potatoes to a food processor. Add the milk mixture, 1 Tbsp. of the nutritional yeast, the vinegar, lemon juice, garlic, ¼ tsp. of the salt, and ⅛ tsp. of the pepper. Cover and process until very creamy.
4. Line a small freezer-safe tray or dish with parchment paper. Spread the potato cheese in prepared tray to no more than ½ inch thick; let cool. Cover tray in plastic wrap; freeze overnight.
5. Preheat oven to 400°F. Line a baking sheet with parchment paper. In a shallow bowl whisk together the arrowroot powder and the remaining ½ cup milk until there are no lumps.
6. In another bowl whisk together the bread crumbs, the remaining 2 Tbsp. nutritional yeast, the flaxseeds, Italian seasoning, paprika, the remaining ¼ tsp. salt, and the remaining ⅛ tsp. pepper. Place one-fourth of the mixture in a shallow bowl.
7. Remove cheese from freezer; let stand on the counter a few minutes or until the parchment releases easily from the tray. Invert the cheese onto a cutting board and remove the parchment. Cut cheese into 2× ½-inch sticks.
8. Dip frozen cheese sticks in milk mixture, then roll in bread crumb mixture to coat. Place on the prepared baking sheet. Repeat dipping and rolling each stick a second time, starting with the sticks that were coated first and adding reserved bread crumb mixture as crumbs get soggy. Arrange sticks at least 1 inch apart on baking sheet.
9. Bake 20 to 22 minutes or until the cheese starts to peek out from the sticks. Don’t bake too long or the sticks will melt. Serve hot with marinara sauce for dipping.

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

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Fancy Vegan Meatballs

The perfect appetizer for a cocktail party, these mouthwatering meatballs are made from savory mushrooms, hearty beans, tangy sun-dried tomatoes, and a handful of spices that expertly mimic the real deal. Plated on a lettuce leaf, topped with warm marinara sauce, and garnished with crispy cashew crumble, this recipe is just as beautiful as it is delicious.

These bean- and rice-based “meatballs” are easy to make, and you can prep them right up to the baking step a day ahead of time and stash them in the fridge until you’re ready to bake them. While they’re in the oven, prep the romaine leaves, mix up the cashew crumble topping, and heat the marinara so you’re ready to assemble as soon as the meatballs come out of the oven. To make this recipe gluten-free, use certified gluten-free oat flour and be sure the marinara sauce you buy is free of gluten.

Ingredients:

• ¼ cup sun-dried tomatoes (not oil-packed) (about 4 to 5 halves)
• 1 medium onion, diced (2 cups)
• 8 ounces mushrooms, diced (3 cups)
• 6 cloves garlic, minced
• 1 tablespoon finely chopped fresh sage
• 1 15-ounce can white beans, rinsed and drained (1½ cups)
• 1 cup cooked brown rice
• 2 tablespoons flaxseed meal
• 2 tablespoons oat flour
• 1 tablespoon white wine vinegar
• Sea salt and freshly ground black pepper, to taste
• ¼ cup raw cashews
• 2 tablespoons nutritional yeast
• 1 teaspoon white miso paste
• 1½ cups purchased oil-free marinara sauce
• 12 to 16 leaves romaine lettuce

Instructions:

1. In a small bowl, soak the sun-dried tomatoes in ½ cup hot water for at least 20 minutes. Drain and finely chop tomatoes.
2. In a nonstick skillet, combine the onion, mushrooms, garlic, sage, and ¼ cup water; cook on medium heat for 15 minutes, stirring frequently to prevent vegetables from sticking to pan.
3. Add the sun-dried tomatoes, beans, rice, flaxseed meal, oat flour, and vinegar. Mix well, season with salt and pepper, and cook for 2 to 5 minutes more. Remove from heat and let cool for 10 to 15 minutes.
4. Use a potato masher or large fork to mash the meatball mixture into a cohesive texture.
5. Preheat oven to 350°F; line a baking sheet with parchment paper. Scoop out 2 tablespoons of mixture and shape into a meatball, and place on the prepared baking sheet. Repeat until you have 24 meatballs. Bake for 20 to 30 minutes, until nicely browned on top.
6. For cashew crumble topping, combine cashews, nutritional yeast, and miso in a mini food processor. Pulse to a crumble.
7. Using a 2½-inch cookie cutter, cut the romaine leaves into 24 rounds.
8. When ready to serve, warm the marinara sauce. Place each meatball on a romaine round, top with 1 tablespoon warm marinara, and sprinkle with cashew crumble. Serve right away.

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

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Chickpea Noodle Soup with Spinach

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 large yellow onion, diced
• 3 medium carrots, diced
• 3 celery stalks, diced
• 3 garlic cloves, minced
• ¾ teaspoon dried thyme
• Pinch of red pepper flakes (more if you like spice)
• 1 tablespoon brown rice flour
• 8 cups low-sodium vegetable broth
• 8 ounces uncooked brown rice spaghetti (½ pound)
• 2 cups cooked or canned chickpeas (drained)
• 2 cups baby spinach
• 1 tablespoon lemon juice
• ½–¾ teaspoon sea salt
• Freshly cracked pepper

Instructions:

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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Slow-Cooker Chana Masala

Chana masala is a popular vegetarian Indian curry dish made with tomatoes, spices, and chickpeas. (Chana means chickpea in Hindi.) This slow cooker version means you can make it whenever you want without having to hang around the kitchen while it cooks. The recipe calls for potatoes, which make the dish more filling, but you can leave them out for a lighter option or substitute sweet potatoes or winter squash. Chana masala will keep up to five days in the fridge and also freezes well for future meals. Serve over brown basmati rice.

Ingredients:

• 2 onions, chopped (2 cups)
• 6 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 1⅓ cups chopped tomatoes
• 1 tablespoon mild curry powder
• 1 tablespoon ground coriander
• ½ teaspoon ground cumin
• ½ teaspoon ground turmeric
• ¼ teaspoon cayenne pepper
• 1 pinch of freshly ground black pepper
• 1 large russet potato, cut into ½-inch cubes (2 cups)
• 1 cup dried chickpeas, rinsed
• 1 tablespoon fresh lemon juice
• 1 teaspoon snipped fresh cilantro
• 1 pinch of sea salt

Instructions:

1. Bring ¼ cup of water to a boil in a large skillet. Add the onions, garlic, and ginger; cook over medium-low heat for 10 minutes or until onions are starting to turn golden, stirring occasionally and adding additional water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in the tomatoes, curry, coriander, cumin, turmeric, cayenne, and black pepper. Cook for 10 minutes more or until tomatoes are softened, stirring occasionally.
2. Transfer the tomato mixture to a 4- to 5-quart slow cooker. Stir in the potato, chickpeas, and 2½ cups of water. Cover and cook on high heat for 5 hours or until the stew is thick and chickpeas are tender.
3. Stir in the lemon juice and cilantro; season with salt. Serve over brown basmati rice or your favorite whole grain.

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

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Kale And Farro Salad

You can make the dressing, cook the farro, sauté the kale and broccoli, and prep the other veggies a day in advance, but wait until just before serving to combine them.

Note: The Orange-Avocado Dressing will be very thick. Once it’s tossed into the salad, the moisture of the cooked greens will help to thin it out.

Ingredients:

• ⅓ cup dry farro
• 1 bunch kale, finely chopped (8 to 10 cups)
• 3 cups broccoli florets, cut into ½-inch pieces
• 1 orange
• 1 avocado, peeled and pitted
• 1 cup fresh cilantro
• 2 tablespoons lemon juice
• 1 clove garlic
• Sea salt and freshly ground black pepper, to taste
• 1 red bell pepper, cut into ½-inch dice
• 1 cup halved cherry tomatoes
• 1 cup grated carrot
• 3 to 4 scallions, thinly sliced (½ cup)
• 1 cup dried cranberries, chopped
• ¼ cup toasted pine nuts (optional)

Instructions:

1. In a small pot, stir together farro and 1 cup water. Bring to boiling; then reduce heat. Simmer 10 minutes. Drain and set aside.
2. In a skillet sauté the kale and broccoli in 2 tablespoons of water over medium for 5 minutes or until broccoli turns bright green and kale has wilted, adding more water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Drain off any leftover water.
3. For dressing, remove 1 tablespoon zest and squeeze ½ cup of juice from the orange. In a blender, combine orange juice and zest with avocado, cilantro, lemon juice, and garlic. Blend until smooth and very thick. Season with salt and pepper.
4. In a large salad bowl, combine farro, cooked vegetables, bell pepper, tomatoes, carrot, scallions, and cranberries. Mix well. Top with dressing and mix again. Sprinkle with pine nuts (if using). Serve right away.

Courtesy: https://www.forksoverknives.com/recipes/vegan-salads-sides/page/5/

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Fresh Pineapple And Barley Salad

Fresh pineapple steals the show in this eye-catching barley salad with tropical flavors. A base of tender butterhead lettuce is piled high with a delicious medley of barley, crunchy bell pepper, and aromatic herbs that are tossed with a citrusy and smoky cashew cream sauce. Hearty enough to be a meal on its own, this easy salad stores well in the fridge as long as you separate the lettuce from the barley mixture. 

Tip: Look for small, heavy pineapples, which tend to have the best flavor and sweetness.

Ingredients:

• 1 cup dry barley
• ½ cup raw cashews
• 4 to 5 tablespoons orange juice
• 1 small clove garlic, minced
• ½ teaspoon ancho chile powder
• ¼ teaspoon sea salt
• 2 cups fresh pineapple
• 1 cup chopped red bell pepper
• ⅓ cup sliced scallions
• 2 tablespoons chopped fresh cilantro or parsley
• 8 butterhead (Boston or Bibb) lettuce leaves

Instructions:

1. In a medium saucepan combine barley and 3 cups water. Bring to boiling; reduce heat. Cover and simmer 45 to 55 minutes or until tender and liquid is absorbed. Place barley in a fine-mesh sieve; rinse under cold water to cool. Drain well.
2. Meanwhile, in a small bowl combine cashews and enough boiling water to cover. Cover and let stand 15 minutes; drain. In a blender or small food processor combine cashews and the next four ingredients (through salt). Cover and blend until creamy.
3. In a bowl combine barley, pineapple, bell pepper, scallions, and cilantro. Add cashew cream; toss to coat. Arrange lettuce leaves on plates. Spoon barley mixture on lettuce. If desired, sprinkle with additional fresh cilantro and ancho chile powder.

Courtesy: https://www.forksoverknives.com/recipes/vegan-salads-sides/page/4/

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Ultimate Vegan Gravy

Is there anything more comforting than a warm bowl of mashed potatoes and gravy? This plant-based version of a Thanksgiving favorite gets its rich flavor from mushrooms, dried spices, and brown rice. Plus, this healthy vegan recipe is ready to enjoy in just 30 minutes.

It’s not hard to see why rich brown gravy represents comfort food for people of many different backgrounds. This vegan gravy recipe gets its creamy, savory goodness from fresh mushrooms, dried spices, and—surprise!—cooked brown rice. It’s a Forks Over Knives fan favorite!

Ingredients:

• 2 cups cooked brown rice (see note)
• 8 ounces button mushrooms, sliced (about 4 cups)
• 4 cups low-sodium vegetable broth
• ½ teaspoon dried sage
• ½ teaspoon dried marjoram
• ½ teaspoon dried thyme
• 1 clove garlic, minced
• 2 tablespoons fresh lime juice (from 1 to 2 limes)
• ⅛ teaspoon freshly ground black pepper
• Sea salt

Instructions:

1. In a saucepan, combine the rice, mushrooms, and vegetable broth. Bring to a boil over medium-high heat, then reduce the heat to medium and simmer until the mushrooms are tender, about 10 minutes.
2. Remove from the heat and let cool slightly.
3. Carefully transfer the mixture to a blender or food processor and blend until smooth. (Alternatively, leave the mixture in the pan and use an immersion blender to blend until smooth.)
4. If necessary, return the mixture to the pan. Add the sage, marjoram, thyme, garlic, lime juice, pepper, and salt to taste.
5. Cook over medium heat for 10 minutes to blend the flavors. Cover to keep the gravy warm, and serve with mashed potatoes, biscuits, or whatever dish calls for great gravy.

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

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Sweet Potato Jalapeño Poppers

Searching for vegan food recipes that will please a large crowd? These succulent poppers will do the trick. Creamy sweet potato is enhanced with cheesy nutritional yeast and baked inside of spicy jalapeño peppers to create a perfect hand-held appetizer. Garnish with a few leaves of fresh cilantro for extra pizzazz.

Get your next party started with vegan jalapeño poppers. These crowd-pleasing stuffed jalapeños make a great finger-food appetizer, as the stems act as built-in handles. Note: Since much of a jalapeño’s heat is in the seeds and membranes, be sure to scrape them out before filling with the sweet potato mixture if you don’t want them to be super spicy. We’ve rounded up even more healthy appetizers and vegan meal ideas for your taste buds to enjoy!

Ingredients:

• 1 pound sweet potatoes, peeled and cut into large pieces
• ¼ cup unsweetened plant milk, such as almond, soy, cashew, or rice
• ¼ cup nutritional yeast
• 2 tablespoons white wine vinegar
• ½ teaspoon ground turmeric
• Sea salt, to taste
• Freshly ground black pepper, to taste
• 7 fresh jalapeño chiles, halved lengthwise and seeded (keep stems attached)

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. Place sweet potato pieces in a steamer basket in a large saucepan. Add water to just below steamer basket. Bring to boiling. Steam, covered, about 10 minutes or until sweet potatoes are very tender. Transfer sweet potatoes to a bowl. Let cool and mash.
3. In a small saucepan whisk together milk, yeast, vinegar, and turmeric. Bring to boiling. Cook 1 minute or until mixture thickens.
4. Transfer milk mixture and mashed sweet potatoes to a blender. Blend until smooth. Season with salt and black pepper.
5. Spoon sweet potato mixture into jalapeño halves. Place on prepared baking sheet. Bake 30 minutes or until lightly browned on edges.

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

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20-Minute Black Bean Tacos

Looking for a quick meal to wow hungry mouths? How about a comforting hotel-friendly meal you can make in the microwave? These 20-minute vegan tacos are your new best friend. Heat up a can of black beans and corn, throw in taco seasoning, and serve in warmed corn tortillas with lettuce, salsa (or pico de gallo), and avocado. Voilà!

Sweet corn kernels and creamy avocado slices make these simple black bean tacos taste extra special. The best part of this tasty meal is that it can be whipped up in a hotel room, office kitchen, or college dorm, since the only cooking appliance you need is a microwave! Heat up the tortillas in damp paper towels for perfectly tender wrappers, and cook the beans for a few minutes with Southwestern spices to get a flavorful filling. Top everything with a pile of crunchy lettuce and tangy pico de gallo salsa, and dig in.

Tip: To rinse and drain beans (and other canned foods) without a colander, open the can without completely detaching the lid. Holding the lid in place, open it slightly and tip the can so liquid can drain out without spilling beans. Add water to beans in the can, hold lid in place, and gently shake the can to loosen and rinse beans. Drain again. Repeat a few times to rinse beans well.

Ingredients:

• 1 15-oz. can black beans, rinsed and drained (1½ cups)
• 1 cup fresh or frozen corn
• 1 tablespoon low-sodium taco seasoning
• 6 6-inch yellow corn tortillas
• 2 cups chopped romaine lettuce or shredded cabbage with carrot (coleslaw mix)
• ½ cup purchased pico de gallo or salsa
• ½ of an avocado, seeded, peeled, and chopped, or ½ cup purchased guacamole

Instructions:

1. In a microwave-safe bowl stir together beans, corn, taco seasoning, and ¼ cup water. Cover and microwave 4 to 6 minutes or until heated through, stirring once. Lightly mash mixture to the texture of chunky refried beans, leaving some beans whole.
2. Wrap tortillas in a damp kitchen towel; microwave 1 to 2 minutes or until hot. Divide bean mixture among tortillas. Top with lettuce, pico de gallo, and avocado. Serve immediately.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/corn-recipes-all-plant-based-vegan/

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