Some Fun Veggie Recipes!

Here are a few extra recipes I've concocted throughout the years. Try them out!

VEGAN BEAN BURRITO

-1 or 2 whole wheat or corn tortillas

-2 cups of whole grain brown rice

1 to 2 cups vegan refried beans

½ cup to 2 cups low sodium black beans

½ cup to 1 cup sweet potatoes

HOWEVER MUCH OF THE FOLLOWING:

Yellow non-sweet corn

Mixed greens or garden greens (kale, spinach, lettuce)

Red onion

Red pepper

Serrano or poblano pepper

Mild pico de gallo (add more cilantro if you want)

All-natural Guacamole

OPTIONAL:

Shredded carrots

Hot sauce of choice

INSTRUCTIONS:

Cook rice and beans either together or separately, and to instructions on package. Set aside.

Brown chunks of sweet potatoes until crispy. Set aside with the rice and beans.

Spread enough mixture onto the middle of the opened tortilla to cover about 1/3 of tortilla space.

Add an even mixture of the rest of the ingredients. If you want a creamier or cheesier taste, add more corn and guac. Experiment with ratios until you find something you enjoy, and always wash your ingredients.

Wrap the tortilla into a burrito, folding the ends inwards.

Grill on either an open grill or stovetop for 3-6 minutes or until burrito is browned and crispy.

Serve with chips and salsa (I prefer mango salsa) and enjoy!

*TIPS*

When cooking any type of bean, legume, pasta, or rice, it is best to go for as little salt and sugar as possible. Your body will thank you. Instead of using regular stock, I use reduced sodium veggie or garden stock (the latter tends to be vegan). For rice, I like to use a little bit of coconut aminos or low sodium soy sauce.

Instead of boiling water, try a mixture with half water and half coconut milk.

Spices are great antioxidants and super good for your digestive health. They also are shown to prevent certain life-limiting diseases. Add a little spice to your life! – For guacamole, I really enjoy adding cinnamon, cayenne, and turmeric. For beans, I add a little bit of peppercorn and anise. And for rice, I enjoy a bit of ginger.

FIVE BEAN SALAD – Who said protein was hard?

This recipe is LOADED with protein – a minimum of 13 grams per serving. A healthy adult only needs about 50 grams per day, so in just a half cup of this recipe, you’re getting over 20% of your daily protein needs. It’s also super tasty!

½ to 2/3 cup tricolor (or regular) quinoa

¾ cup red or green lentils – packaged, no additives

1 cup black beans, low sodium, rinsed

¾ cup chickpeas

¾ cup shelled Edamame

2/3 cup cannellini or kidney beans, low sodium

½ tablespoon ground cumin

¼ tablespoon black pepper

1 clove garlic

1tsp lemon juice

½ small red onion

½ red bell pepper

½ green pepper

1/4 cup chopped parsley

¼ cup chopped cilantro

1 tsp chives

OPTIONAL:

¼ cup Sesame seeds

¼ cup pumpkin seeds

INSTRUCTIONS:

Prepare quinoa according to package.

Sautee peppers, garlic, onion, and spices. (no olive oil necessary – the onion will release plenty of juice)

Add lemon juice.

Add all of the beans and about 2 cups of liquid (using a mixture mentioned in the prior recipe or low sodium veggie stock, coconut milk, and/or water) to a pot. Bring to a boil, and simmer until liquid is absorbed to the beans.

Toss mixture together with quinoa. Garnish with cilantro, parsley, and chives.

GRANDMA’S ELIXIR SOUP

This recipe is based off of a drinkable soup used in a favorite videogame of mine that is used to replenish all of the user’s health and magic. It also supercharges your weapons with energy for 5 minutes. Needless to say, with all of the different vegetables of the rainbow in this soup, you’ll be feeling charged with energy and “magic” as well!

INGREDIENTS:

1 cup chopped white onion

1 cup chopped yellow onion

2 Garlic Cloves

1 Teaspoon Crushed Dried Chilli (Optional)

1 Teaspoon Ground Ginger

1 teaspoon ground turmeric

½ teaspoon pumpkin spice mixture (even mixture of cinnamon, nutmeg, clove, and allspice)

¼ teaspoon ground cumin

½ Tbsp olive oil

1Tbsp of earth balance (or other butter substitute)

2 cups chopped parsnips

½ cup butternut pumpkin, peeled and roughly chopped

1/4 Cup Cauliflower, chopped

2 cups chopped carrots

1 cup Yellow Squash, chopped

1 ½ cups turnips, peeled and chopped

3 cups of low sodium veggie stock

1 cup of soy or almond milk (or creamer, for added thickness)

INSTRUCTIONS:

Heat oil, butter substitute, and spices in pan. Sautee onions, garlic, chili, and pepper until tender, about 3 to 5 min.

Add all of the vegetables and sautee them until they are slightly squishier and start to release their juices, about 5 min.

Add non-dairy milk or creamer and veggie stock, bring to a boil, and simmer with lid mostly on for about 20 minutes or until all vegetables are soft and tender.

After cooling off of the stovetop for 5 to ten minutes, puree the soup in a blender and transfer to a serving container.

Enjoy a big bowl of this soup hot or cold, and with a helping of your favorite bread or crackers!

Homemade Seitan

If you make this per the standard recipe, you should have enough seitan to throw in the freezer and last a month or two. A very versatile recipe that can be made to taste like many different substitute ‘meats’. Will yield approximately one pound of seitan.

THE BASICS:

1 package of vital wheat gluten

1.5-2 cups nutritional yeast flakes

1 to 2 cups of water (add more water for thinner consistency)

0.5 to 1 cup of low sodium soy sauce or liquid aminos (I prefer the latter)

1 tsp garlic powder

1 tsp onion powder

Enough vegan veggie stock to cover a pan or pot (about 2 cups)

FOR “TUNA” FLAVOR:

½ cup chickpea flour

½ cup vegan mayonnaise

2 tsp ground mustard seed

½ tsp ground thyme

FOR “BEEF” FLAVOR:

½ cup ketchup or tomato paste

1 cup spelt flour

½ tsp lemon zest

1 tsp paprika

½ tsp liquid smoke

FOR “CHICKEN” FLAVOR:

¼ cup chickpea flour

½ tsp cumin

½ tsp coriander

½ tsp paprika

¼ tsp nutmeg

½ tsp ea. Of ground sage, rosemary, majoram, and thyme

FOR “PORK” FLAVOR:

½ tsp cumin

½ tsp caraway

½ tsp ginger

1 tsp sesame oil

1 tsp paprika

1 tsp liquid smoke

HOW TO DO IT:

Fluff all of your dry ingredients together with a fork, being careful not to spill any. Then, add the soy sauce/liquid aminos and the ketchup/vegan mayo/mustard if you are using it. Then, add half the water and work with hands into a “dough” for 4 or 5 minutes, making sure to soak all dry particles. Add more water as needed. From here, add a quarter of your veggie stock.

For a softer “ground beef” texture, simmer your seitan in a pot on low heat for an hour with your veggie stock. Can be done as a whole loaf or as small chunks.

To make “Sausage” texture (Best with pork or beef style), add half the amount of water, and use half the normal amount of veggie stock. Roll into a long tube-like thing, and then loosely roll it up in tinfoil or aluminum and bake at 425*F for 1 hour.

For rib style seitan, the hardest texture, use half the total liquids, and form into long slices about half an inch thick in each direction, by about 3 or 4 inches long. Set on a non-stick baking sheet and place in the oven at 425*F for an hour, basting occasionally with a mixture of veggie stock and your favorite marinade/sauce.

VEGAN CHEESE SAUCE

This versatile “Cheese” will have everyone coming back for more!

1 to 2 sweet potatoes

1 carrot

½ of a sweet onion

½ cup of cashews

1 to 2 cups almond milk or coconut milk, depending on how thick you want it to be

1 cup nutritional yeast flakes

1 tsp lemon juice

FOR “NACHO CHEESE”:

1 tsp cayenne

1 tsp Sriracha or favorite hot sauce

Wash and grill vegetables until soft. Add veggies and all ingredients to a food processor. Blend until smooth and not chunky. Spread on your favorite cracker or sandwich roll and enjoy!

*Notse: you can also let it cool and congeal into cheez “slices” or a cheez “ball” by adding ½ cup of chickpea flour, as well as a small amount of arrowroot powder.

NOTES:

This is a variation of a recipe that originally calls for salted butter, heavy cream, chicken stock, and regular milk. If you aren’t on a plant based diet, or are trying to adopt a plant based diet, you can substitute portions back in that are equal to this recipe.

If you’re eating a plant based diet, you still need an equal portion of pulses and grains in order to get complete protein. This soup is super healthy and hearty by itself, but if you want to make sure you get All of your protein requirements, make sure you eat some pasta, rice, or bread the same day.

*** Though I did not have enough time to jot down my own recipes, look up the recipe for VEGETARIAN OR VEGAN CHEESESTEAKS. These are a classic favorite that even my mother enjoys. For other tasty ideas, google up “LENTIL MEATLOAF” , “LENTIL MEAT TACOS”, and “CHICKPEA OF THE SEA TUNA SANDWICHES”. They are delicious and healthy!

Eco-Friendly Tiramisu!

Tiramisu is one of my favorite desserts of all time. However, when I was vegan, I can no longer eat it. There's a growing demographic of people who are either allergic to dairy or are vegan. so, are you smart knowledge of veganism and dairy-free living to recreate one of my favorite dessert recipes so that it would be both good for the environment, good for the animals, and good for humans.

Before the desert is complete...

Typically, tiramisu is made with mascarpone cheese, a very delicate creamy cheese, and emulsified with raw eggs to give it their signature creamy taste. Since I don't eat much of either of these things, I needed to create an alternative but I could eat. and so, my following recipe was born. drop your mixing bowl and your best baking dish, and it's time to wake up some very hipster tiramisu!

Be sure to read all the way to the bottom, as I will be including a lot of footnotes about this recipe!

You will need:

1 package ladyfingers (about 25 ladyfingers)*

2 teaspoons vanilla extract, divided into two portions

1/4 cup Marsala wine or non-alcoholic Sherry

2 Cups espresso style coffee**

1 1/2 cups cane sugar, jaggery, or radapura***

1 cup of egg substitute****

3 cups milk substitute*****

8 ounces of Coconut Cream/paste (or an extra cup of egg substitute if you're allergic to coconut)

1 Cup cacao powder, or ground cacao nibs

STEPS:

1) Start by making your cream filling, as this will take the longest to prepare and settle. start by adding the vanilla extract and egg substitute to a dish, whisk it together, and then add in the coconut milk. Whisk together thoroughly, and then use a hand mixer to mix this with the non-dairy milk of your choosing. (note: for extra thickness, take a half cup of cashews, soften them in water for an hour, and chop them up with some water in a blender, and mix them in as well.) Place in the refrigerator to let it sit for about 6 hours.

2) Take the other half of the vanilla extract and add it to you're Marsala wine. Prepare your coffee sauce and mix it together with the wine and vanilla extract. For a bit of Zing, add a dash of cinnamon and Nutmeg. (notes, and espresso machine works best for the coffee, but preparing it with a French press works just as well.)

3) To prepare the tiramisu, lay down a light layer of coffee into a thin baking dish. Dip the lady fingers sideways into a shallow bowl filled with the rest of the coffee mixture, soaking for about half a second, and line the bottom of your tray with coffee soaked ladyfingers. spread a layer of your cream mixture over top of the lady fingers, even it out, and dust with powdered chocolate/ thinly ground cacao nibs.

4) Repeat this process of coffee soaking ladyfingers, placing them in the dish over top of the cream mixture, and covering the next layer with cream of mixture and powdered chocolate. Do this until you have two or three layers.

5) Put a little extra coffee on the top layer to seep through for a stronger flavor. Cover the rest of the top with the rest of the cream mixture, and coat generously with powdered chocolate.

6) Cover and place in the refrigerator for about 8 hours or until everything is set in place.

7) Cut up the Tiramisu and get ready to serve.

8) Enjoy your freshly made eco-friendly treat! Your hard work has paid off.

...And after it's finished.

* :Lady fingers are shortbread pastry that are typically made with eggs, but if you look in your local organic food store, you can usually find some that are vegan and made without animal products. inversely, you can make your own vegan ladyfingers Buy making vegan cupcakes, but by spreading the batter into a baking sheet instead of baking cups.

** :You can check out my post here about different types of coffee. But typically, the stronger you can make your espresso ground, and the more of it you can get, the better this dessert will be.

*** :All of these sources of sugar are vegan. Refined sugar and white sugar are usually made using bone Char from pigs. Plus, the undertones of natural sugar enhance the vanilla flavor in the cream.

**** :There are several things that work, such as pea protein powder, applesauce, or banana, but there is usually add unwanted flavor to your dessert. The organic aisle of your local feed store should have egg substitute powder. I use Ener-G Egg Replacer.

***** :The type of milk you want to use depends on your allergies and preferences. Since this will really only be used to thicken your cream mixture, pea protein milk and flax milk will work very well because they have no taste. Or, if you want to have some almond flavored coffee cake, use some almond milk and go for it.

Healthy Vegetarian Soup!

Growing up, I was a huge fan of Legend of Zelda. I remember buying the GameCube specifically to play The Legend of Zelda the Windwaker. I was so excited to get this game, and then when I discovered the elixir so the Grandma makes halfway through the game, I nearly fell in love. So, after drawing some inspiration from the internet, I absolutely had to make my own version of the recipe.

I can't guarantee that this soup will overcharge your master sword with Godly energy, or that it will completely restore your health in Magic points, but it will definitely restore your ability to focus and give you a very healthy serving of vegetables.

and so without further Ado, here's how I make it!

The Finished Product!

You will need:

One tablespoon olive oil

Two tbsp. liquid aminos

Three cloves of garlic, minced

1/2 of a large yellow onion, diced

One teaspoon each of basil and Thyme

1/2 teaspoon of Ginger paste, or 1tsp freshly ground ginger

1/2 teaspoon cayenne pepper

Two ribs of celery, chopped

Two large carrots, chopped

One medium sized turnip, peeled and chopped

One medium sized sweet potato, dice

One medium sized red potato, diced

One small yellow squash, chopped

One small green squash, chopped

Two parsnips, chopped*

Two teaspoons turmeric

1/2 teaspoon chili powder

1/4 cup shelled pumpkin seeds

About 4-5 cups vegetable stock, enough to cover the vegetables

One cup water

One bay leaf

Chives and parsley, to garnish

How it’s done:

1) In a large pot, add olive oil and bring to medium heat. Add onion, garlic, ginger, basil, thyme, and carrot, and sautéed until vegetables start to soften.

2) Add the celery, turnip, parsnips, cayenne, and liquid amino acids, and sauté over medium-high heat until the turnips start to soften and change color.

3) Add potatoes and squash, and then the vegetable broth. Bring to a boil, for about 2 minutes. Add the turmeric, bay leaf, and pumpkin seeds.

4) Bring to a simmer for about 30 minutes or until all of the vegetables have become soft and tender.

5) When your soup cool for about 30 minutes, and then freaked out the food processor. This soup is traditionally pureed, so nix the bay leaf and puree the soup until it has a creamy consistency.

6) Put into a container to store for later, or divide your soup into bowls and apply the garnishes of parsley and chives.

And now, you're hearty and healthy soup is ready to enjoy! The nice thing about this soup is that you can either drink it out of a cup or you can enjoy it in a bowl. You could, in theory, enjoy it cold like gazpacho, or heat it up over stove top or in the microwave. Either way around, enjoy your soup and Revitalize yourself!

*the biggest thing to mention here is that you want a fairly equal representation of each vegetable in the soup. So if you see that there is more of one vegetable than the other one is all chopped up and ready to throw in the pot, remove some of that vegetable. Save it for later use.