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!
