Adzuki Beans with Winter Squash

This is a simple and comforting winter dish that is healthy and warming. This recipe is inspired by the principles of Macrobiotics with seasonal, local and mindfully prepared ingredients.

Adzuki Beans with Winter Squash

Ingredients:

1 cup dried adzuki beans (soaked overnight in 3 cups of water and then drained)

1 tsp coconut oil
1/4 cup yellow onion, chopped

2 cloves garlic, minced
1 tbsp minced fresh ginger
1/2 tsp cumin
1/2 tsp coriander
4-inch strip of kombu
2 cups of water
2 tsp vegetable bouillon

1/2 winter squash (e.g. acorn, pumpkin, butternut, kabocha)

Directions:

Heat the coconut oil in the bottom of a large saucepan or pressure cooker. Add the onion and saute until it turns translucent. Then add the garlic and ginger and stir for a minute or so before adding the cumin and coriander. Then put the kombu in the pan with 2 cups of water and the bouillon. Add the soaked beans and stir to distribute the seasonings.

If cooking this in a saucepan, bring to a boil and then lower to a simmer until the beans are cooked through. Adding more hot water as needed. If pressure cooking, seal and cook for an hour on high pressure.

While the beans are cooking, prepare your squash. Discard the seeds and the peel and cut the squash into bite-sized pieces. Toss them with a tbsp of melted coconut oil and sprinkle with salt and pepper. Bake in a 400-degree oven for 20 minutes (or until tender).

When the beans are done, add the cooked squash and enjoy. It is great served over steamed brown rice with some fresh cilantro sprinkled on top.

Tom Kha Soup

This soup is so delicious. It is savory, rich and super satisfying. It is a comforting dish when it is cold outside and has complex flavors for not too much time in the kitchen. I have been working on a vegan version for a while now and have found this recipe to hit the spot.

The Thai ingredients are easily found at a specialty grocery store. We have several where I live in Denver, but you could also find them online (Amazon Fresh carries the galangal, lemongrass, wakame, dried shiitake, and the Thai curry paste).

Tom Kha Soup

Ingredients:

1 tsp coconut oil
1/2 onion, chopped
1 clove garlic, minced
1 tsp Thai red curry paste
1 tbsp vegetable bouillon

4 cups of water
aromatics (place in a cheesecloth or tea strainer)
1 tbsp peeled and chopped fresh ginger root
4 rounds of sliced galangal root (omit if you can't find)
4 1 inch pieces of lemongrass (use lemon zest if you don't have lemongrass)

1 carrot, sliced into rounds
1/2 cup dried shitake mushrooms
1 tbsp wakame seaweed
1 leaf kale, chopped small
1/2 tsp sugar

1 can coconut milk
Fresh chopped cilantro
Lime wedges

Directions:

Heat the coconut oil in a saucepan and add the onion to the pan. When the onion begins to soften add the garlic and stir for about a minute before adding the curry paste and bouillon. Stir to coat the onions and garlic and then add the water and the packet of aromatics (ginger, galangal root, and lemongrass).

Then add in the carrot, shitake mushrooms, wakame, kale, and sugar. Bring the soup to a boil and let simmer until the carrots and mushrooms are tender (about 10 minutes or so). Finally, take out the packet of aromatics, stir in the coconut milk, and serve with cilantro, lime, and pan-fried tofu.

Serve with fried tofu, fresh cilantro and a squeeze of lime.

Millennial Hash

This recipe is simple and very filling. I love the combination of the potatoes, kale, and avocado - it is so good!

Millennial Hash

This recipe got its name from my husband making a comment about me putting avocado on my hash browns "like a millennial"....because millennials are known for spending more on groceries than other generations and they apparently put avocado on everything. I think that is a great thing because avocados make everything better - including hash browns!

Ingredients:

1/2 bag of frozen shredded potatoes (1 lb bag)

1/4 cup finely diced onion

1 clove garlic, minced

4 oz button mushrooms, sliced

1/2 bunch of kale washed and chopped into bite-sized pieces

Salt and pepper

Tamari

1/2 a ripe avocado, sliced

Directions:

Place the potatoes in a non-stick pan over medium heat. I don't add oil. I find that if you leave them alone to let them brown, they don't stick and flip easily. I let them cook for 10-15 minutes - check them and flip them when they begin to turn golden brown.

While the potatoes cook, heat the onions and garlic in another non-stick pan until they begin to soften. Then add the mushrooms and the kale and cook through. Once the veggies have softened sprinkle them with salt and pepper and then use a little tamari or soy sauce to deglaze the pan. Serve the veggies over the hash browns and top it all with the sliced avocado.

Bring on the Spring Smoothie

As the weather warms here for spring, smoothies are starting to sound really good again. This smoothie makes me happy with its bright pink color and texture from the basil seeds and dragon fruit. The basil seeds soak up some of the liquid and are like little balls of tapioca in your drink and are a fun change from chia seeds (they act very similar in recipes). This is a great way to try basil seeds if you haven't yet and you can find them online or at specialty grocers. I found mine at Pacific Ocean Market in Denver.

Bring on the Spring Smoothie

Ingredients:

1 cup diced mango
1 cup sliced banana
1/2 cup diced dragon fruit
1/2 scoop vanilla protein powder
water to cover

1 tbsp basil seeds

Directions:

Put all the ingredients into a blender and blend until smooth. Top with 1 tbsp of basil seeds and chopped dragon fruit.

Ultimate Vegan Pizza

I am calling this "ultimate" vegan pizza because, after 10 years on a vegan diet, this is definitely the recipe that best satisfies those vegan junk food cravings and is our long-standing favorite pizza recipe. Of course, if you are newly vegan this won't immediately replace a cheese-laden pizza from your not too distant memory, but given time tastes do change and you will find that vegan pizza is delicious.

Plan for the time you need to make the dough and let it rise. Often, I will make the dough in the morning, let it rise the first time, and then put it in the fridge until later that day when I am ready to make the pizza. Then take it out in enough time to let it come back to room temperature.

Ultimate Vegan Pizza

Dough Ingredients:

1 pkg active dry yeast (about a tbsp of yeast)
1 1/2 cups warm water (not hot, though, you don't want to kill the yeast)
2 tsp sugar

2 tbsp olive oil
1 1/2 tsp salt
3-4 cups all-purpose flour

Dough Directions:

Place the yeast in a large mixing bowl with the warm water and the sugar. Mix it gently with a wooden spoon and then leave it for about 10 minutes. After 10 minutes, the yeast should be forming a foam on the top of the water. If you do not see any foam, it means your yeast is dead and you should start again with new yeast. Otherwise, add the olive oil, salt, and one cup of flour. Mix to incorporate and then continue adding flour one cup at a time until a loose shaggy dough begins to form. Then slowly work in the last cup of flour while you knead the dough.

You want a nice elastic dough that is not too dry. So don't add any more flour than you have to while you knead the dough. The amount of flour you will need to add varies - I think it has to do with the brand of flour, the humidity, etc. that determines how much flour to add before your dough has a nice smooth yet slightly tacky feel to it. Knead the dough for around 5-7 minutes or so.

Put the dough in a lightly oiled bowl and cover with a damp towel. Set the dough aside in a warm spot in your kitchen to rise for an hour. After the hour, your dough should have doubled in size. Punch it down and let it rise again (if you made the dough ahead, here is where you can put it in the fridge until you are ready to use. Otherwise, let it rise for another 30 minutes before rolling out for pizza. Alternately, if you refrigerated the dough, take it out of the refrigerator 30 minutes to an hour before you plan to roll it out so it can come to room temperature, which makes it much easier to work with.

Pizza Ingredients:

16 oz jar of vegan pizza sauce
Vegan parmesan (Follow your Heart makes a really good one)
Veggies for topping (artichoke hearts, diced red onion, sliced mushrooms, and diced fresh tomato are great)
Meat substitute of your choice (I really like dicing up Lightly Seasoned Tofurky Chicken and sprinkling it on top)

Pizza Directions:

Pre-heat your oven to 500 degrees. I like to heat a pizza stone in the oven at the same time the oven is pre-heating and use a pizza peel to slide the pizza into the oven and onto the stone.

Divide your dough for the individual pizzas you are planning to make. I usually go for 3 small-medium sized pizzas. You could also divide the dough in half for two larger pizzas.

Roll the dough out on a floured surface and let it rest for 10 minutes. Then top it with the pizza sauce, vegan parmesan, and any veggies that you like. Add a meat substitute if you choose to, and slide the pizza into the oven. Bake for about 5 minutes and then turn the pizza for even baking. Then bake for 2-5 minutes more. 

Purple Buddha Bowl with Avocado Caesar Dressing

This recipe is a great one to make ahead as there are several components - which might seem a little daunting - but they all come together to make the effort worth it in the end. With the deep colors of the black rice, purple kale, and purple potatoes, you can see the antioxidants right there on the plate.

Purple Buddha Bowl

Ingredients:

2 cups black rice and 1 cup brown rice (or do 3 cups black rice)
6 1/2 cups water

3 carrots, diced
1 large purple potato, peeled and diced
1/2 kabocha squash, seeded, peeled and diced
Salt and pepper

1 head purple kale
Freshly squeezed lemon
Salt and pepper

Baked tofu (you can buy tofu seasoned and baked, or you can bake your own with a recipe like this one - which has been a long-standing favorite of mine).

Avocado Caesar Dressing:

1/3 cup hemp seeds
1/2 cup water
2 tbsp nutritional yeast
2 tbsp capers
1 tbsp lemon juice
2 tsp vegan Worcestershire sauce
1 clove garlic
1 tsp dijon mustard
1 tsp white vinegar
1/2 ripe avocado

Directions:

Cook rice according to package directions.

Preheat your oven to 400 degrees and cook the carrots, purple potato, and squash in a baking dish sprayed with cooking oil. Sprinkle some salt and pepper on the veggies before you put them in to bake. Stir the veggies every 20 minutes and cook until they are fork tender. It can take quite a while depending on how large the pieces are. Plan for them to cook for around an hour.

Bake the tofu if you are making your own.

Wash the kale and rip or cut it into bite-sized pieces. Place the kale in a steamer basket fitted in a pan with some water on the bottom. Bring the water to a boil and steam the kale for 7-10 minutes. Once the kale is tender, toss it with freshly squeezed lemon juice and sprinkle on some salt and pepper.

Avocado Caesar Dressing Directions:

Place all of the dressing ingredients in a blender and blend until smooth.

Buddha Bowl Directions:

Place a serving of the rice in a bowl and add some roasted veggies, steamed kale, and tofu. Top with avocado caesar dressing and some diced veggies (red onion and cucumber are nice), pickles, or sauerkraut. Enjoy!

Granola Bars Au Naturel

These bars are not too sweet,  nice and chewy, and have no added sugar or oil, which makes them super satisfying and good for you. These make a great snack, breakfast or dessert. I had never tried mulberries until High Carb Hannah mentioned them in her granola recipe. I found them at Sprouts and am hooked. They are sweet and chewy and remind me of a cross between a raisin and a fig. Yummy! If you can't find mulberries, you could sub 1/2 raisins and 1/2 chopped figs.

Granola Bars Au Naturel

Ingredients:

2 cups rolled oats
1 cup mulberries
8 dates
1/4 cup sunflower seeds
1/4 cup pumpkin seeds
2-3 Tsp hemp seeds
Pinch of salt
1 tsp ground cinnamon
1/4 cup water

Directions:

Place all ingredients in a food processor and pulse until combined.

Press into a rectangle baking dish and bake at 350 degrees for 25 minutes. These are slightly chewy and really yummy - store in an airtight container. Enjoy!

Oil Free Corn Chips

These are easy to make and taste so fresh. They are great with vegan nacho cheese sauce, fresh salsa, or for the base of a taco salad. These skip the oil so they are low fat, but still have great corn flavor. You can add other seasonings such as garlic salt, onion powder, and smoked paprika if you would like. They are great plain, too.

Oil Free Corn Chips

Ingredients:

18 count corn tortillas
1/3 cup hot water
1/2 tsp salt

Directions:

Preheat your oven to 350 degrees. Cut the tortillas into 8 triangles.

Mix the hot water with the salt until the salt dissolves. Place the tortilla triangles in a single layer on a baking sheet and use a basting brush to coat them with the salt water. Add a few sprinkles of salt and bake for 7-10 minutes (until they are golden brown and crisp). Repeat until you have baked all of the tortilla triangles.

Chocolate Buckwheat Pancakes (Gluten Free)

This recipe is based on the one from the Starch Solution, but with a couple of adjustments such as the added cocoa powder and chocolate chips. Plus this is made to be gluten-free and low-fat, as well.

Chocolate Buckwheat Pancakes

Ingredients:

1 tbsp flax meal
3 tbsp water

2 ripe bananas, mashed
1 cup non-dairy milk (soy works well)
1/2 cup sparkling water
3 tbsp natural sugar
1 tbsp lemon juice

3/4 cup buckwheat flour
3/4 cup oat flour
2 tsp baking powder
dash of salt
1/3 cup cocoa powder

1/3 cup non-dairy chocolate chips (optional)

Directions:

Combine the flax meal with the water, and set aside to let thicken. Mash 2 bananas and put them in a medium-sized mixing bowl. Add the non-dairy milk, sparkling water, sugar, and lemon juice and mix it all together. Add the flax mixture and mix that in as well.

Combine the dry ingredients in a separate container. This is the buckwheat flour, oat flour, baking powder, salt, and cocoa powder. Add the wet ingredients to the dry and mix until there are not any large lumps of flour remaining.  Add the optional chocolate chips if using.

Heat a non-stick pan over high heat and pour 1/2 cup of batter into the heated pan. Watch for bubbles to form on the top of the pancake. You know it is time to flip the pancakes once the little bubbles pop and leave little holes on the top.  Serve with syrup, fresh berries, banana slices, or with a drizzle of nut butter.

These make 6 large pancakes.

Buddha Bowl with Sunbutter Ginger Dressing

Buddha bowls are more of a concept than a specific recipe. You can change it up infinitely and use any grains, veggies, and protein source that you like. This recipe is just to give you a jumping off point to create endless combinations.

As there are several components to a buddha bowl, it's the kind of dish that can be made on the weekend (or any day that you have more time) and then enjoyed throughout the week.

Buddha Bowl with Sunbutter Ginger Dressing

Buddha Bowl Ingredients:

1 cup quinoa, rinsed
2 cups water
2 tsp vegetable bouillon

2 sweet potatoes, peeled and diced
1/4 cup chopped onion
1 tsp coconut oil, melted.
salt and pepper

1 block extra-firm tofu, pan fried (in sesame oil, and drizzled with soy sauce).

1 bunch kale, washed and chopped into bite-sized pieces
Soy sauce

2 cups black beans

Optional: Sriracha or hot sauce, lime juice

Sunbutter Ginger Dressing Ingredients:

1/4 cup sunflower seed butter (or nut butter of your choice)
3 tbsp hot water
2 dates (or 1 tbsp sweetener of your choice)
2 tbsp rice wine vinegar
1 tbsp soy sauce
1 tbsp minced ginger root
Dash of ground garlic

1 tbsp sesame seeds

Buhha Bowl Directions:

Rinse the quinoa and place it in a medium-sized saucepan with the water and the bouillon. Bring to a boil before lowering the heat. Cover and let sit on low heat for 15-20 minutes. Once it is ready, fluff and set aside.

Preheat your oven to 425 degrees. Prepare your sweet potatoes and onions. Place them in a glass baking dish and toss with the melted coconut oil. Sprinkle on some salt and pepper and put in the oven. Bake for around 45 minutes, but be sure to give them a stir every 15 minutes or so.

Cut your tofu bite-sized pieces, and put in a non-stick pan with some sesame oil. Let it cook over medium-low heat until the first side is golden brown, then flip the pieces over. When the second side is golden brown, drizzle with soy sauce, stir, and set aside.

Take your bite-sized pieces of kale and cook them in a non-stick pan with a little water. Let them steam until they are bright green. Drizzle with soy sauce and remove from the heat.

Put a little of everything in a bowl and drizzle it with the dressing. Add a little Sriracha if you like some heat, and a squeeze of lime for some acidity (makes the flavors pop) and enjoy!

Sunbutter Ginger Dressing Directions:

Put the Sunbutter, water, dates, rice vinegar, soy sauce, and ginger into a blender and blend until smooth. Add the tbsp of sesame seeds and drizzle over your buddha bowl.

Maca Maca Granola

I like to always have some granola on hand for breakfast, topping smoothie bowls, snacking, or whatever. I like to vary the flavors and mixes for variety and this combination has been a recent flavor. Maca has a mellow caramel-like flavor that goes very well with the maple syrup.

Maca Maca Granola

Ingredients:

2 1/2 cups rolled oats
1/2 cup shredded coconut
1/2 cup raw sunflower seeds
1/2 cup raw pumpkin seeds
1/4 cup hemp seeds
2 tbsp chia seeds
2 tsp maca powder
1/4 cup toasted buckwheat groats (optional)
pinch of salt
1/4 cup coconut oil
1/2 cup maple syrup
1 tsp vanilla

Directions:

Pre-heat your oven to 400 degrees. In a large bowl combine the oats, coconut, sunflower seeds, pumpkin seeds, hemp seeds, chia seeds, maca powder and salt. In a measuring cup melt the coconut oil and add the maple syrup and vanilla to it. Pour the coconut oil and syrup over the oats and stir to combine. Put the oat mixture into a rectangle baking dish coated with cooking spray. Bake the granola for 25 minutes total, but be sure to take it out and stir it every 10 minutes so it cooks evenly.

Lentil Sweet Potato Soup

This soup is so warming and delicious and it gets even better as the flavors combine, so it is great to have as leftovers too. This recipe is great in the winter or whenever you are looking for something hearty and satisfying. With some fresh bread and a glass of wine - this simple soups becomes a delicious meal.

Lentil Sweet Potato Soup

Ingredients:

1 tbsp olive oil
1 onion, diced small
3 cloves garlic, minced
2 tbsp tomato paste
1/4 cup fresh parsley, chopped
3 carrots, peeled and diced
2 stalks celery, diced
1 sweet potato, peeled and chopped into bite sized pieces
1 cup green lentils
8 cups of water
2 bay leaves
1/2 tsp dried thyme

1 bunch kale, washed and chopped into small bite sized pieces
4 tbsp vegetable bouillon (I really like Better Than Bouillon)
Salt and pepper to taste

Directions:

Heat the olive oil in a large stock pot. Add the diced onion and cook until it begins to soften and turn translucent. Then add the minced garlic and stir for about a minute (be mindful not to let the garlic burn) and then add the tomato paste, fresh parsley, the carrots and the celery. Stir that and let it cook for about five minutes. Then add the sweet potato, lentils, water, bay leaves, and the thyme. Bring to a rolling boil, and let it is simmer for 30 minutes or so. Check to see if the vegetables are tender and when they are - it's ready for the final steps.

Add the washed and chopped kale along with the vegetable bouillon. Let the kale heat through and turn bright green and then taste and add salt and pepper to your liking. Enjoy!

Instant Pot Lentil Chili

This chili is the kind that you might want to serve over a baked potato, vegan hotdog, or with vegan cheddar and some corn chips. I like that it has all natural ingredients but tastes rich and reminds me of the chilis I had in my non-vegan past. I made this in my Instant Pot and it was ready in just over an hour.

Instant Pot Lentil Chili

Ingredients:

1 tbsp olive oil
1 small yellow onion, diced
1/2 green bell pepper, diced
3 cloves garlic, minced

1/4 cup beer
3 tbsp chili powder
1 tsp ground cumin
1 tsp dried oregano
1 tbsp cocoa powder
1/2 tsp paprika
2 tsp liquid smoke
1 tsp blackstrap molasses
2 tsp vegetable bouillon
1 tsp agave nectar or sugar
1 tbsp nutritional yeast

6 cups of water
1 cup dried pinto beans
1 cup green lentils
1/2 cup red lentils
1/2 cup brown or wild rice
1 inch piece of kombu

Salt to taste

Directions:

Turn your Instant Pot on to saute and add the olive oil.  Next, add the onion and the bell pepper and saute until they begin to soften. Then add the garlic and stir for another minute or so. The saute setting really heats up so be ready to stir and watch the veggies so they don't burn. Then turn the heat to off while you add the rest of the ingredients. I have found that it works better to turn off the Instant Pot between the saute and pressure cook settings otherwise it can cook unevenly because the bottom of the pot is so hot.

Add the beer to the pan and stir - it will serve to deglaze the pan and help get any burned bits of veggies off the bottom of the pot. Then add in all of the seasonings (chili powder, cumin, oregano, cocoa powder, paprika, liquid smoke, molasses, boullion, sweetener, and the nutritional yeast). Mix to coat the veggies in the seasonings and then add in the water, pinto beans, green lentils, red lentils, rice, and kombu. Give it all a stir and then seal your Instant Pot and set the vent to sealed. Program to pressure cook on high for 1 hour. Let the pot naturally release the pressure and then open to add the salt. Taste and adjust any seasonings to your liking.

Mushroom Miso Soup

This soup is full of flavor while being fairly quick and easy to make. With dried mushrooms, miso, and seaweed stocked in your pantry this can be on the table in 30 minutes. I have made this with buckwheat noodles, ramen noodles, and rice noodles - and like them all. You can use whatever noodles you like or that you have on hand.

To round this out into a more hearty meal, you can add some pan fried tofu to the soup as well. Totally optional, but nice if you want to make this more of a main dish.

Mushroom Miso Soup

Ingredients:

8 oz noodles

1 oz dried shitake mushrooms
5 cups water

1/2 small onion, diced
2 carrots, diced
1 stalk of celery, diced
1/2 cup white cabbage, sliced thin
1 clove of garlic, minced
1 tbsp dried wakame

3 tbsp soy sauce
1 tbsp miso (Lately I have been loving the Miso and Easy vegetarian broths)
1 tbsp bouillon (Better Than Bouillon is my go-to)
Dash of Sriracha (optional if you like a little spice)

Lime juice (optional - but really brightens the soup)
Scallions, diced

Directions:

Start a large pan of water boiling and cook your noodles according to the package directions. Be sure they are al dente, as they will be going back into a hot broth. Rinse the noodles in cool water to stop them from cooking, and set aside.

While your noodles are cooking, place the mushrooms and water in a medium sized stock pan and bring to a rolling boil. Add the veggies which are the onion, carrot, celery, cabbage, garlic and the wakame. Let the soup simmer until the vegetables are tender. This should only take around 10 minutes or so. Test the veggies so they are to your liking and not too soft.

When the veggies are done cooking lower the heat and add the soy sauce, miso, bouillon, and Sriracha. Taste the broth and adjust the seasonings to your liking. Remember the miso will keep it's health benefits if it is not boiled so you can add the miso last when you have taken the soup off of the heat. It will dissolve just fine.

Divide the noodles into large soup bowls and ladle the soup over the top of the noodles. Add a dash of lime juice and some diced scallions and enjoy.

Waldorf Kale Salad

I love kale salads in the winter because they are so hearty and because they hold up well to have as leftovers.  This year, I wanted a new and different kale salad in my rotation and this one has quickly become a favorite. This waldorf salad recipe is a loose interpretation of the traditional one with a few different veggies added. It still has the sweet fruit paired with a tangy dressing, and nuttiness from the sunflower seeds. It is a crunchy and tasty salad that has yet to disappoint.

Kale Waldorf Salad

Ingredients:

1 bunch kale, washed and ripped into bite sized pieces
1/2 tsp salt

1 cup cabbage (green, white or purple work well)
1 carrot, shredded
2-3 stalks of celery, diced
1 apple, chopped
1/4 cup raisins

1 tbsp lime juice
1 rounded tbsp dijon mustard
3 tbsp Vegenaise
black pepper

Toasted sunflower seeds or walnuts (toasted walnuts are traditionally added to this salad, but we have a nut allergy in our house so I always sub in sunflower seeds).

Directions:

Wash and dry the kale before ripping the leaves into small bite sized pieces. Put the pieces of kale in a large bowl and sprinkle with the 1/2 tsp of salt. Then vigorously massage the salt into the kale for about 10 minutes. This will soften the kale and make it more tender. Once your kale is ready, add the cabbage, carrot, celery, apple and raisins. Toss to combine.

Mix up the dressing in a small bowl by combining the lime juice, dijon, vegan mayo and some black pepper. Pour the dressing over the salad and mix to coat the salad in the dressing. Sprinkle the salad with the sunflower seeds or walnuts and enjoy.