Oceanic Chia Pudding

Oceanic Chia Pudding

I like this for dessert, a snack, or occasionally breakfast. It is a little reminiscent of tapioca pudding and can satisfy a sweet craving while providing protein, fiber, and antioxidants. I like that it feels a bit indulgent but is made with simple and healthy ingredients. This article from Harvard dives into the health benefits a bit more and highlights the healthy fats and omegas found in chia seeds.  Plus it is easy to make! I just mix it up in a glass jar, stir, and let it sit overnight. 

I have tried several chia pudding recipes and like them all especially chocolate, chai, or plain vanilla, but this is the version I make the most. The color is so beautiful (in the photo I did half blue algae and half spirulina) and though it comes from the ocean it doesn't taste like it, it just adds a mild background flavor that elevates the vanilla but you can't quite put your finger on it.

Ingredients:

1 1/2 cups plant milk
2 Tbsp maple syrup

2 tsp vanilla

pinch of salt

1/2 tsp spirulina or blue algae 

6 tbsp chia seeds

Directions:

Put it all into a jar and mix or shake to combine. If you mix with a spoon, just know the spirulina and the algae take a while to incorporate, they like to float on top. It helps to add the chia and the spirulina and then add the milk a little at a time to stir it in. Also, I like to leave it overnight or a few hours before eating so the chia seeds can absorb the milk and the flavors. Mix it again or shake the jar occasionally so the chia seeds don't clump together. For me, I make this in the evening and then stick it in the fridge. Right before bed I go and shake or stir it again and then once more in the morning. 

Lentil Bolognese

Lentil Bolognese

I don't know why it took me this long to try a heartier pasta sauce like this. For years, we have stuck with marinara (which is also good) but my family LOVED this sauce over spaghetti. Big hit! We will definitely be having more of this satisfying lentil bolognese. It is amazing how much flavor you can develop while letting it simmer and with a few key ingredients. Plan this recipe for a day you have some time to hang out at the house. This is a great sauce for a long simmer. Once you have it simmering, you just need to stir it every now and then so it doesn't stick. The long cooking time is worth it to develop the flavors.

Ingredients:

1 tsp olive oil
1 onion, diced

1 stalk of celery, diced (I like to include the leaves; they have lots of great flavor)
1 carrot, peeled and diced

salt and pepper
1 tsp dried oregano
pinch of red pepper flakes (or more if you prefer)
2 tbsp nutritional yeast

1/2 cup red wine

2 tsp Better Than Bouillon
1/4 tsp liquid smoke
1/4 tsp blackstrap molasses
1 tsp agave
16 oz. jar of your favorite pasta sauce
1 cup water
1 cup red lentils

1 package spaghetti noodles, cooked according to package directions

Directions:

Heat the olive oil in a large saucepan over medium heat (unless you are doing the Starch Solution, in that case, water saute the onions, celery, and carrots).  Add the diced onion to the pan and cook until they begin to soften - be sure to stir them around a bit. It should take around 5 minutes for the onions to soften. Then add the celery and carrots and cook for 5 minutes more, stirring frequently. Sprinkle the veggies with some salt and pepper and then add the oregano, red pepper flakes, and nutritional yeast. Stir the veggies to coat them in the spices.

Add the wine to de-glaze the pan and cook until the liquid has evaporated, stirring frequently. Next, add the bouillon, liquid smoke, molasses, agave, pasta sauce, and water. Stir in the lentils and bring it to a boil. Once it is boiling lower the heat to a low boil or simmer, cover partially with a lid (I just leave a crack vented on one side), and let it cook until it has thickened and the lentils have softened all the way through. This took around 2 hours for me. Be sure to stir it every now and then so the lentils don't stick to the bottom. If your lentils are taking longer to cook you may want to add a bit more water. It will still cook down again to the thickness that you are looking for with a little more time. Go by feel and don't worry - you can't mess it up. Just stir and add more liquid if you need to.

When the lentils are almost cooked through start cooking your pasta.

Taste and adjust the seasoning of the sauce, serve over spaghetti, and enjoy!

Quinoa

 

Quinoa

I always have to look up how to cook quinoa. I forget the ratios so I thought I would just put the basic recipe/method here. Cooking quinoa is simple and only takes about 20 minutes. I like to cook some ahead for the week and add it to salads. It's also a great alternative to rice or can bulk up soups. It cooks up like a grain but is actually a seed, so it has higher protein than other grains. Healthline says it is packed with nutrients so it's a great superfood to add to your diet.

Ingredients:

1 cup quinoa

2 cups water

1/2 tsp salt or bullion (optional - only use this for savory dishes)

Directions:

Rinse your quinoa (there are saponins on it that can be a tad bitter). Then put the quinoa in a pot and add the two cups of water. Bring to a boil and then lower the heat to a simmer. Cover and let it simmer/steam for 15 minutes. Then remove from the heat and let it sit, still covered, for 5 to 10 minutes more. Uncover and fluff the quinoa - it's ready to eat.

Chocolate Oatmeal Cookies

 

Chocolate Oatmeal Cookies

These cookies are oil-free, refined sugar-free, made with whole grains, and are of course, vegan, but they are still really yummy with a nice chewy texture. I love these for a quick snack or as a sweet something after a meal. They hit all the right notes with whole grains, flax, and banana, which are healthy ingredients that when mixed with oats and chocolate make a great cookie.

Ingredients:

1 tbsp ground flax

3 tbsp water

1 or 2 ripe bananas mashed (to equal a 1/2 cup)

1/2 cup maple syrup

1 tsp vanilla extract

1 cup whole wheat flour

1 cup rolled oats

1/3 cup cocoa powder

1 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

Optional: add in 3 tbsp raisins, nuts, chocolate chips, or sunflower seeds

Directions:

Preheat your oven to 350 degrees.

Combine the ground flax with the water and stir to combine. Mash the banana and then combine the wet ingredients (flax, banana, maple syrup, and vanilla). In a larger mixing bowl combine the wheat flour, oats, cocoa powder, baking powder, baking soda, and salt. Mix well to ensure there are no lumps of cocoa powder or baking soda.

Add the wet ingredients to the dry ingredients and mix until just combined. Fold in any optional nuts, seeds, chocolate chips, or raisins. Place heaping tablespoons of dough onto parchment paper and bake in a 350 degree oven for 10 minutes.

Oil-Free Cornbread

Oil-Free Cornbread

I have been working on an oil-free cornbread recipe that comes out with a nice springy bread texture. Some of my earlier tries were too dense and a little dry. After lots of tweaking, I found that the combination of flax and applesauce resulted in a moist bread with some lift. It was just what I was looking for in an oil-free version. I have been baking vegan cakes, breads, cookies, and pastries for just over 20 years now and have tried so many different things as egg replacers. For me, a flax egg gives the best texture to most baked goods without altering the flavor. If you are new to vegan cooking, know that your tastes do change over time. You can adjust to and grow to love this way of cooking and eating. I love the challenge of recreating old favorites and making them in a healthier way. Try a variety of methods and recipes and find the ones that suit you! 

This cornbread has just a hint of sweetness and is good on its own, especially when it is warm out of the oven.  We have made this a few times now and my family devours it within a day every time, so I knew it was a hit. Try this oil-free vegan cornbread alongside some chili, or a winter stew for a satisfying and healthy meal.  This can be made gluten-free if you use oat flour in place of the whole wheat flour, which still makes a great loaf of bread that is just slightly more dense than the whole wheat version.

Ingredients:
2 tbsp flax meal

6 tbsp water

1 cup soy milk (or other plant milk)

1 1/2 tsp vinegar

1/2 cup applesauce

2 tbsp maple syrup

1 cup whole wheat flour (oat flour works, too, but is a bit more dense)

1 cup cornmeal

1 tbsp baking powder (that is not a typo - you need a full tablespoon to get a nice rise to this bread)

1/2 tsp salt

Directions:

Preheat your oven to 400 degrees.  Line an 8x8 square baking pan with parchment paper.

Combine the flax meal with the water. Give it a stir and let sit to thicken up a bit.

Stir the vinegar into the soy milk and add the applesauce and maple syrup to this mix.

Set these wet ingredients aside (I usually prep them in a glass measuring cup. Once the flax is thickened, I add the soy milk and vinegar to it, plus the applesauce and maple syrup).

For the dry ingredients, combine the whole wheat flour, cornmeal, baking powder, and salt in a mixing bowl. Then add the wet ingredients and fold these in until everything is just combined.

Pour this batter into an 8x8 square baking pan lined with parchment paper and bake in the 400 degree oven for 20 minutes. Keep an eye on it and if the top is getting too browned, loosely cover it with some foil. After 20 minutes check that the bread is done with the toothpick test - which is a real thing. 

Let the bread cool a bit and then dig in!

Hearty 7 Bean Soup

Hearty 7 Bean Soup

I love this quick and easy vegan soup made from basic pantry staples. It is hearty and warming for when you need to heat up from the inside out like I often do this time of year. This recipe is also great for incorporating more beans into your diet. Beans have been getting lots of love lately for being healthy due to their fiber and high protein content. Instead of buying a mix of beans, I keep a jar in the pantry and whenever I have some kind of bean or legume leftover from another use I add it to the jar. It can be beans, lentils, split peas, etc. The more variety the better. Then, when there are enough mixed beans for this recipe I cook it up in the instant pot. This soup makes a satisfying meal with some cornbread and salad.

Ingredients:

1 tsp olive oil

1 onion, diced

3 cloves garlic, minced

2 stalks celery, diced

1 jalapeno, diced (optional - adjust for your heat preference)

1 tomato, diced or 1 can diced tomato

3 tbsp tomato paste

1/2 tbsp cumin

1 tbsp coriander

1/2 tbsp paprika

1 1/2 cups mixed dried beans

6 cups water 

1 tsp salt 

1 tbsp bouillon 

1/2 fresh lime, juiced

Fresh minced cilantro

Directions:

Turn your instant pot on to the saute setting. Heat the oil and then add the onion, garlic, and celery. Saute for around 5 minutes until the vegetables begin to soften.

Add the tomato, tomato paste, cumin, coriander, and paprika and then stir to coat the veggies with the seasonings. Add in the beans and the 6 cups of water. Set the Instant Pot to pressure cook the beans for 1 hour. After the pressure has been released, open the Instant Pot and stir the soup. Add more water if you prefer a thinner soup. Then add the salt, bouillon, fresh lime juice and cilantro. Taste and adjust the seasonings then enjoy!